Athletic Revolution Summer Camps at FTA
are around the corner!
Full Throttle Athletic’s “Building the Ultimate Athlete” Summer Camp(s) registration will open Saturday, May 3rd. Camps are limited to only 15 athletes per camp (ages 6 -12). Early registration will end on June 1st at midnight!
The #1 request for performance training is speed and agility. We all know that speed kills and the fastest athletes on the field/court have a huge advantage over their competition!
In our recent poll of hundreds of coaches, the number one thing that they wanted to improve in their athletes was their speed and agility! I have yet to meet a coach that thinks an athlete is TOO fast or TOO quick.
The problem with speed and agility training is most trainers go about it the wrong way. By conditioning the athletes to make them faster, they essentially wear them out! Running dozens of 40’s, jogging for the warm up, and long-distance running has no place in a speed and agility program.
In our “Building the Ultimate Athlete” Summer Camps, emphasis will be placed on speed, agility, power, and coordination/body awareness. Your young athlete will learn techniques and skills that will help them reach their fullest potential on the field or court!
Athletes will participate in a structured training curriculum designed to help them:
Accelerate faster than ever without the risk of injury
Reach top speed faster than ever
Run with the proper mechanics
Improve efficiency to preserve their energy and keep them on the field longer
Our agility program focuses on techniques that will have an immediate impact! Not only will the young athlete be moving faster, but they will also:
Learn how to change directions safely and quickly
Beat their opponent off the first step
Reduce injury with proper deceleration technique
Be the most elusive, hard-to-shake athlete on the field
Under strict supervision, athletes will also strengthen and increase dynamic power using a variety of fitness tools including medicine balls, resistance bands, plyometric boxes, loaded prowlers, battle ropes, and more!
Athletic Revolution takes great pride in providing an all-encompassing program that pushes athletes to improve while also creating an atmosphere of fun competition. In addition to the physical training mentioned above, AR’s “Building the Ultimate Athlete” Summer Camp curriculum also includes:
Fueling for Performance guidelines (how food and drink choices affect performance)
“Get your head in the game”: How to mentally prepare for competition and EXECUTE
How sports can have a positive, life-long impact on the body and mind (long-term impact of physical activity and healthy choices)
Your athlete has THREE opportunities to attend the
“Building the Ultimate Athlete” Summer Camps!
The Camps will take place from 9:00am to 12:00pm, Mon. – Thurs.
Choose 1, Choose both, or Choose all 3!
Pricing: $99 for one, $129 for two, or $179 for all 3!
B.U.A. Camp #1: JUNE 16 – 19
B.U.A. Camp #2: JULY 14 – 17
B.U.A. Camp #3: AUGUST 11 -14
Registration for ALL camps will begin on May 3rd!
*EARLY REGISTRATION GIFT (ends June 1st) includes:
(1) 20 min Initial Success Meeting (2) Performance Assessment (3) Three FREE sessions in the Athletic Revolution Program!
Camps are limited to the first 15 athletes (ages 6-12)!
Group & sibling discounts available*
Current AR Champions, please contact Coach Erin to register*
We look forward to helping your child transform into
The Ultimate Athlete this summer!
See you soon!
Post Workout Recovery
Kyle Duarte BS Nutrition and Wellness
Post workout recovery is something that we all know to be one of the most critical
moments of training. Not only is making it to the gym hard, but it’s the recovery and fueling
process during the rest of the day that attacks most. As we have researched and tested out
different approaches to recovery, we have come up with a way to replenish glycogen stores in
the depleted muscles, and add amino acids to the tissues that need repairing.
The research tells us that anything from 2:1 ratio to a 3:1 carb:protein ratio is ideal for
optimal recovery. Taking that into consideration that is why we see more carbs than protein in
our new MACRO breakdown for post workout recover drink.
WHY DO WE NEED THESE?
Why do we need carbs? “Is butter a CARB?”(haha BJ….)
Carbs are broken down and stored in the muscle and liver as a substance called glycogen. This
glycogen goes through a process called glycogenesis (no you will not be quizzed on this) to
create glucose for the muscles and body to use as fuel. Once your session you have most likely
depleted all of the glucose circulating in the blood stream and you have tapped into the glycogen
stores in the muscle and liver. By the end of the workout you feel drawn out and tired, and so do
your muscles (because there is no more fuel in them).
This is where the important stuff comes into play! Once you have depleted the glycogen
stores in the body it is time to replenish these stores as quick as possible. Yes, carbs from the
sweet potatoes, rice, and vegetables will be able to the trick, but what if I said there was a faster
A liquid form, that is able to spike blood glucose, will bypass the long process of
digestion (mastication and addition of digestive enzymes throughout the stomach, small, and
large intestines) and is able to be absorbed much quicker.
*The spike in blood insulin is best described by Dr. Jay Sutliffe from the University of Northern
“Insulin is like the keys to a cells door (pathway). The spike in a post workout shake
allows for the cells to open and the nutrients, like glucose to flood the depleted cells.”
What post workout recovery drink does FTA recommend?
We recommend that in order to get the best out of the recovery process that you are
mixing SFH Pure (most likely vanilla) and Glycofuse (strawberry/kiwi or Orange/Mango, both
are amazing). One scoop of the vanilla protein to get all of the necessary amino acids for
rebuilding and two scoops of the glycofuse to get adequate glycogen back into those muscles.
*note this is a general mixture, you may need more or less depending on your body metrics*
Written By Kyle Duarte, BS, Nutrition and Wellness
HERBS and Spices
Coach Kyles’ sleepy REM tea
- I use this tea on the nights I know I need the extra sleep, or if I end up being too wound
up right at bed time.
- Usually I would make a gallon or two of this tea at once and then heat it up as needed.
- Drink this tea 20-30 mins. Before you would usually go to bed.
- Tailor your tea for different ailments that you may have.
- 1 Large Ginger root
- 2 Lemons
- 2 Limes
- Fresh rosemary
- Peppermint leaves
1. Bring a large pot of water to a boil. While doing that, use a potato peeler the take the
tough skin off of the ginger root and then begin to peel the fresh meat of the ginger into
the pot (you will use it all).
2. Add in the fresh rosemary (Asthma care for me), turmeric (asthma and soreness),
cinnamon (for taste and blood sugar), peppermint leaves (to relax and sooth smooth
muscles) and nutmeg (because it goes well with cinnamon) into the pot and mix well.
3. Finally add the juice of the lemons and limes to take away the bite from the ginger.
4. Cover and let sit for an hour on med-low heat.
5. ***When I check on this concoction I Take a deep breath of the steam, which always
clears my airways/lungs.
6. When pouring into my gallon jugs or tea jug, I use cheese cloth to cover the pot so I only
capture the juices (my preference).
7. When re heating this tea make sure that you put it into a small coffee cup and microwave for desired temperature and slowly sip until passed out.
HERBS and Spices
It is amazing that spices, oils, and herbs are able to keep the body in order, maintain
bodily functions, or help in repairing the body. The most beneficial remedy I have ever come a
crossed is activated charcoal. This carbon molecule is able to soak up poison out of the most
dangerous bites, it can purify water in the worst conditions and smelly air, and even whiten your
teeth. Activated charcoal is what doctors use when people try to kill themselves with toxic pills
or poison and is used by Smirnoff, to purify their vodka (idk how proud I am of this one).
Circumin, is a small substance found in turmeric, which alleviates the delayed onset of
Turmeric, rosemary, and peppermint are wonderful for asthma or respiratory diseases.
Garlic is one of the best anti-inflammatory remedies.
o After rugby matches, a stressful injury, or a long deep tissue massage I use one
bulb of garlic finely minced in four ounces of extremely hot water. Allow the
garlic to break down just a few minutes, add two ice cubes into it to chill and
drink the mixture (I apologize for the spouses that have to deal with this). The
next morning I always feel like a champion!
AS you can see from the following above that it is important to use spices when cooking.
Bland food is never good to eat and the palate gets very bored of that repetition. “spice” up
your kitchen and meals with some different herbs that not only taste great, but give you added
benefits. Cooking is meant to be fun, and like a science experiment, but with the family or
3 cups cranberry trail mix
3 cups mixed nuts
1 cup large flake oats
10 scoops (20g protein/scoop) vanilla protein powder
2 tbsp molasses
2 tbsp honey
Chop the cranberry mix and mixed nuts in a food processor. Mix with large flake oats and protein powder in a large bowl (as big as you can find, otherwise you may have to do this in two batches).
Add just enough water to wet all the protein powder so that it doesn’t have a chalky consistency. Next, add 1 tbsp molasses, spread over whole batch, and mix thoroughly. After that, add 1 tbsp honey and do the same. Repeat with 1 more tablespoon of each sweetener. If the mix is too dry, add a little water; if too wet, add a little protein.
Lay plastic wrap across the bottom of two 9 x 9 or similar baking dishes, leaving enough wrap on each side to wrap around the mixture and cover the top. Spoon the mix into the baking dishes on top of the wrap, and pack it in with the spoon. Cover the mix with the extra wrap, then flatten the mix with your hands. Refrigerate. No baking required.
Cut into 20 bars, 10 in each baking dish. And enjoy.
Keep the mix in the fridge and covered or else it will dry out.
These bars are wicked good so make sure not to overeat them. Even though the ingredients are healthy, 2 or 3 small squares will net you 600-900 calories. And that’s alot for a little snack.
1 bar = 312 calories
*This recipe comes from John Berardi, PH. D., http://www.precisionnutrition.com/worlds-greatest-homemade-protein-bars*
The Truth Behind Dairy
Kyle Duarte BS, Nutrition and Wellness
Milk and dairy are the best way to get your requirements for calcium, correct? Wrong! Humans are the only species that continues to drink milk outside of weaning. We wean cattle, goats, and any other farm animals, so why wouldn’t we stop drinking it ourselves?
There are many other ways to get calcium without the calorie dense dairy forms. The amount of calcium consumed and absorbed from one glass of milk is equal to or less than the amount of calcium consumed in a bag of original lays potato chips. One of the best sources of calcium is found in KALE! Yes, a vegetable that doesn’t lactate. The calcium found in Kale is also easier to absorb while being more calcium dense.
Milk isn’t dairy as a whole though. There are other forms of dairy that can be very beneficial to the body. Probiotics found in certain cultured yogurts has been found to assist the body after antibiotics have been taken. They rebuild the healthy bacteria necessary for digestion and absorption.
- help synthesize B and K vitamins
- enhance gastrointestinal motility and function
- enhance digestion and nutrient absorption
- obstruct the growth of “bad bacteria” and other pathogens
- help metabolize other plant compounds/drugs
- produce short-chain fatty acids (SCFAs) and polyamines
- produce coagulation and growth factors
- produce cytokines (cell signaling molecules)
- help regulate intestinal mucus secretion and utilization
- help regulate blood flow to the viscera
If you would like to learn about some of the science behind dairy and some more good/bad sources, make sure that you sign up for the nutrition special topic on March 26th, 2014 from 6:30 to 7:30!
SIGN UP FOR THE upcoming Special Topic: “The Truth Behind Dairy” Nutrition Workshop HERE
Today’s “big idea”: Turn Your Protein Shake Into A Super Shake
-Retrieved from: http://www.precisionnutrition.com/super-shake-creation
How to use liquid nutrition
Here’s one of the secrets to good nutrition: Not all of your meals have to be food meals.
In fact, you can even replace one to two meals each day with easy to make, tasty little drinks we call Super Shakes.
Now, we know that there are tons of stores and juice bars springing up all over, offering smoothies. However, store bought and juice bar type shakes are usually barely better than fast food milk shakes. They’re typically sweetened heavily with sugar, loaded with poor protein sources, full of dairy, and missing many nutrients found in whole foods.
The Super Shake, on the other hand, is packed with good stuff like high-quality protein, fiber, good fats, antioxidants and more. Translation: Super Shakes are da bomb.
That’s right, Super Shakes don’t just stand in for whole foods when times are tough. They can actually be superior to most of the meals your neighbors are eating. They’re are quick, easy, and high quality. And you can use them as a snack, dessert, breakfast, etc. (Uh, the shakes, not your neighbors).
But you have to do them right. And that’s where this guide comes in.
Get a good blender
Before you start experimenting with our step by step guide, here’s a question for you. Do you have a decent blender? If not, and you want to start making Super Shakes, you’re going to have to go get one. And remember, you get what you pay for.
That’s right, if your blender starts smoking when you add a few ice cubes, it’s time for a replacement, one that’s more powerful and ready for the task at hand. And while you’re at it, why not splurge and get a nice-looking one too. If you’re embarrassed by your blender and you keep it on the top shelf, tucked behind the cake pan, even with the best of intentions, you’re not going to use it.
For every-day use, I like the Magic Bullet It’s only 50 bucks and it’s quite powerful. The only issue is that it’s small. So if you want bigger Super Shakes you’ll have to go bigger with your blender. In which case you might choose the Vita Mix. This is the Mercedes Benz of blenders. It’s pricey. But I’ve never seen another blender match its power and longevity.
Making your shake super
Ok, so let’s assume you’ve got your blender out and it’s powerful enough to do the job. Now you can follow the step by step guide below for creating nutritious and tasty Super Shakes.
Keep in mind, not all of the steps below are mandatory. If you don’t want any fruit, leave it out. If you are using almond milk and don’t want to add extra nuts, leave them out. (Of course, if you’re looking to control your calories, carbs, or fats, use smaller portion sizes or cut out certain ingredients.) You get the idea.
In the end, we selected some of the fruits, vegetables and proteins that seem to work best for our clients. However, our list isn’t exhaustive. Feel free to branch out. But for optimal mixing, flavor and consistency, follow the steps in order. In other words, add your ingredients in the order listed. Just go through each step and select an item (or two) from each column. Mix and match as you like. You’ll end up finding combinations you prefer the most.
Start with ice
- Use 1-4 cubes for a thin, chilled shake
- Use 5-10 cubes for thicker, pudding-like consistency shake
Pick a fruit
- Frozen banana
- Frozen berries
- Pineapple / mango
- Powdered fruit supplement
Frozen bananas give an excellent consistency. Using half of a banana is usually enough. Dates are very sweet. Make sure to get rid of the pit first.
Pick a veggie
- Dark leafy greens: Kale / Swiss chard / spinach (stems optional)
- Pumpkin / sweet potato
- Beets / beet greens
- Cucumber / celery
- Powdered greens supplement
Canned pumpkin is great. It goes well with vanilla. When using beets, try roasting and removing the skin first. Beets go well with chocolate. If you add celery / cucumber, make sure to adjust the amount of liquid you add.
Pick a protein powder
- Whey protein
- Rice protein
- Pea protein
- Hemp protein
- Other proteins or protein blend
Some protein powders have thickeners added. This will increase the thickness of your shake. Find the protein supplement that you digest well and enjoy the taste of.
Pick a nut / seed
- Flax, hemp, chia seeds
- Nut butter
Nuts and seeds give the shake an excellent consistency. A handful is usually enough.
Pick a liquid
- Almond milk (unsweetened)
- Soy milk (unsweetened)
- Hemp milk (unsweetened)
- Iced green tea
Less liquid = thick shakes. More liquid = thin shakes. Adding liquid at the end of the process can improve how the shake initially blends.
Pick a topper
- Cacao nibs, dark chocolate
- Pomegranate seeds, goji berries
- Oats, granola
A little goes a long way.Cinnamon is good with vanilla and pumpkin.
So, how about an example? Here’s one of my favorites.
- Step 1: 5 ice cubes
- Step 2: 1/2 frozen banana & 2 pitted dates
- Step 3: 2 kale leaves & 1 tsp of powdered greens supplement
- Step 4: 2 scoops of plain pea protein powder
- Step 5: Handful of walnuts
- Step 6: Water (just enough for it to mix)
- Step 7: Top with a few sprinkles of coconut
- Step 8: Drink. Feel smug about getting more nutrition than most people get in one week.
There you have it, a template for creating awesome Super Shakes, every time.
Eat, move, and live…better.
The health and fitness world can sometimes be a confusing place. But it doesn’t have to be!
-Ryan Anderson, Precision Nutrition
Written by Coach Kyle
Make sure that the majority of your carbs in a day are from fruits and vegetables. Make sure there is at least one serving of fruits or vegetables in every meal.
Grains, breads, and starchy fruits and vegetables should be saved for after workout meals. The majority of the carbs eaten throughout the day should be from nutrient dense fruits and vegetables.
Now that we are eating on a schedule that works best for each individual and we have integrated the complete protein into every meal, let us add this weeks challenge into the mix. This week says that the majority of your carbs throughout the day should be from nutrient dense fruits and vegetables, and save the starchy one for after a workout.
Does this sound familiar? It is your habit number three pertaining to carbs. Carbs often get a horrible RAP sheet because it is often misunderstood that anything with a Carbon, Hydrogen, and Oxygen molecule is considered a CARBohydrate. These “Carbs” also assist the body in many functions outside of providing energy and this is how.
- With protein we were worried about keeping a positive nitrogen balance to be able to rebuild many things within the body. This week we are focused on bringing the acid levels within the body down by eating nutrient dense fruits and vegetables. Because of the processing of foods and the high protein lifestyle without the consumption of vegetables the general population tends to have a diet higher in acid. What we are trying to do this week is to regulate the acid levels by eating nutrient dense fruits and vegetables.
- Acid-forming compounds are going to come from fish, meat, dairy, artificial sweeteners, legumes, most whole grains and soft drinks.
- Alkaline-forming foods are vegetables, fruits and green tea.**citrus fruits are acidic, but when consumed in the body they are actually alkaline-forming**
*Foods that are mainly fat or nuts and seeds tend to be neutral in this scale.
The acid-forming foods tend to have higher sulfur-containing amino acids that are converted into sulfuric acid, whereas the alkaline-forming foods do not and need to be eaten to neutralize the acid-forming compounds.
What happens if my pH levels are not balanced?
There is nothing good about having an unbalanced pH level in the body and the negative health outcomes are as follows:
- Decreased growth factors
- Growth hormone resistance
- Mild hypothyroidism
- Higher levels of blood cortisol
- Loss of muscle mass
- Enzymatic changes in cells
- Altered regulation of metabolites and minerals
- Decreased uptake and release of oxygen
Why eat fruits and vegetables?
Fruits and vegetables are alkaline producing, which helps maintain acid level and helps preserve bone mass and muscle tissue. They are nutrient dense, which means they are full of antioxidants, vitamins, minerals, fiber and phytonutrients. Some also contain lots of water which helps the body stay hydrated.
Vegetables and fruits should make up the base of everyone’s nutritional pyramid because they are the major component to a high-quality, healthy diet.
What are Nutrient dense fruits and vegetables?
Nutrient density refers to the amount of micro nutrients a food contains. A wonderful display of nutrient density in many foods is seen in Dr. Joel Fuhrmans’ ANDI scoring system. This system takes the amount of micronutrients per calorie in the food and is able to rank them to display highly nutritious foods that should be eaten every day. The top three foods with the highest amount of micronutrients per calorie are kale, Collard greens and Mustard greens all containing 1000+ micro nutrients per calorie. It is amazing to see the amounts of nutrients in foods you have been eating, the extreme abundance of nutrients in foods typically neglected.
** This is a wonderful tool to have around the house, and should even accompany you to the grocery store to ensure you are buying the best foods for your training and your family.**
Sample Nutrient/Calorie Density Scores
|Whole Wheat Bread||
|Low Fat Plain Yogurt||
|Ground Beef, 85% lean||
|Vanilla Ice Cream||
BS Nutrition and Wellness
EAT FAT to LOSE FAT!
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) seem to be the most biologically important omega-3 fatty acids. ALA can be converted into EPA, and EPA can then be converted into DHA, but it seems your body can’t make a lot of DHA.
EPA and DHA play a role in:
- Improving vascular function
- Inflammatory response
- Blood clotting
- Blood pressure
- Cardiac arrhythmias
- and Plasma triglycerides
*All of which will reduce your chances of heart disease.
*Omega-3 supplementation, especially one high id EPA/DHA, increases protein synthesis within the body.
Diets low in DHA have been shown to cause:
- Memory loss
- Difficulty concentrating
- Alzheimer’s disease
- and other mood problems.
*DHA is the active fat in the brain and is especially important during the developmental stages.
+ Avoid Trans fats as they can disrupt the absorption and functions of EPA/DHA.
+ The amount of DHA in a woman’s diet will be directly correlated to the amount of DHA in breast milk. (Higher levels of DHA are great for the newborns brain)
Don’t wait until you finish the bottle of fish oil pills you have been choking down for the last five to ten years. We just got a new shipment of SO3+D3 that will not last long. This supplement allows you to get more than 15 fish oil gel capsules in just one teaspoon. The oil is easy to use, with a very faint flavor of either lemon or tangerine. In order to prevent mood disorders and get better protein synthesis throughout the day, see your coach and ask about SFH SO3+D3!
|Making Use Of Lemon To Add Flavor Without Calories
|Tired of eating the same old meals day after day? If you’re on an intense fat loss diet, you are going to be limiting the amount of sauces and condiments that you use to prepare your meals as these typically add unwanted fat and calories.
That said, that does not mean you have to eat bland and boring meals. You can liven up any dish with some calorie free – or close to it – alternatives.
Lemon is one of those.
Let’s take a closer look at a few serving suggestions using lemon as the main flavor booster so that you can start making good use of this fruit in your own cooking.
Lemon Protein Muffins
The first way to add lemon as a flavor in your menu is to whip up some lemon poppyseed protein muffins. There are a number of great protein powder muffin recipes available, so seek out one that meets your nutritional needs and use lemon as the add-in.
Or, try this recipe:
1 ½ scoops vanilla protein powder
Combine all of these together and bake the muffins at 375 degrees for 12-15 minutes. Frost with some fat free cream cheese if desired.
The next way to use lemon in your cooking is to prepare some lemon dill chicken. This works great as a marinade and will definitely add some zing to your chicken in a hurry. Simply combine one tablespoon of olive oil with one tablespoon freshly squeezed lemon juice and a tablespoon or so of freshly chopped dill.
Place the chicken in the marinade and let stand for about an hour in the fridge before grilling. While grilling, brush some of the marinade over as it cooks.
Finally, the last option is to use it with shrimp. Lemon and shrimp flavors blend together nicely and the following sauce will add a high dose of flavor without the calories.
In a blender, combine ½ red pepper, half a clove of garlic, a bunch of parsley, one tbsp. Of Dijon mustard, a quarter of a purple onion, 1 tsp. olive oil, 1 tsp. Worchester sauce, and the juice of one lemon. Then place it in a parchment cooking bag with 20 or so shrimps and bake for 20 minutes at 370 degrees. Serve immediately.
So next time you’re bored with your diet, try using lemon. It’s high in vitamin C so will offer a boost of antioxidants as well.
Are you eating enough carbs to fuel your training?
If you are on a mission of fat loss and have just started up on a new workout and diet plan, one thing that you do need to take into account is whether you are eating enough carbohydrates to fuel this added exercise.
One big mistake that some people make is putting themselves on an ultra-strict diet plan and then loading up on exercise, thinking this will yield faster results.
But, you must remember that exercise requires a certain amount of fuel and if that fuel is not coming in, you’re going to run into problems.
Here are some important points to know to ensure you are getting the carbohydrates you need.
Assess Your Muscular Strength
First, you need to look at your muscular strength levels. How have you been feeling? Strong and powerful or weak and fatigued?
If it’s the latter, this is a great sign that you may not be getting enough carbohydrates in your diet to sustain the level of intense exercise that you are asking of your body.
Try adding 20-50 more grams per day, especially on the days you exercise and see if that makes a difference. *** For rapid weight loss, please remember the FTA Nutrition System carb timing rule: consume ONLY following lifting session or interval training session!
Assess Your Recovery
Another place to look at to determine whether you’re getting sufficient carbohydrates is with your recovery ability. Do you recover quickly between workout sessions?
Or does recovery seem to take days? If it takes too long, that too is an indication you may be too low on carbohydrates.
You won’t bounce back quite as quickly while dieting as you otherwise would, but you shouldn’t be dragging yourself around for days after a workout session.
Assess Your Mode Of Exercise
Also think about the mode of exercise that you’re doing as some exercise variations are more demanding on glucose than others.
If you’re doing plenty of weight lifting or sprint training, these are the two exercise variations that rely most on glucose, so your carbohydrate intake needs to go up.
If you’re just doing moderate intensity exercise, you can afford to ease up on carbohydrates as your body can use fat as a source of fuel.
So there you have a few points to know and remember about the carbohydrate intake and exercise connection. It’s a must that you are getting enough in, so really focus on paying attention to this element so you optimize fat loss, but exercise performance as well.