Sports Performance

30 11, 2015

Are You Wearing the Correct Fitness Shoe?

November 30th, 2015|Endurance, Group Fitness, Hybrid, News, Personal Training, Sports Performance|Comments Off on Are You Wearing the Correct Fitness Shoe?

By Randy Leopando, CSCS, FMS, Director of Personal Training

Are you wearing the correct type of shoe when you exercise?  The right shoe can make or break your workout. After all, an ill-fitting shoe can cause faulty mechanics, pain, and even injury. If you participate in a specific sport or activity more than two times per week, the American Podiatric Medical Association (APMA) recommends wearing a sport-specific shoe. This means you might need different shoes for different activities. Here are some recommendations on shoes for popular fitness modes.

Running

The repetitive nature of running requires extra attention to footwear in order to prevent injury and maximize comfort. Running shoes reduce the impact of each step you take. They are designed for forward motion with specific cushion in the heel and forefoot.  I highly recommend you get fitted at a specialty store.  Your foot type will dictate what type of shoe to get.  Locally I recommend the Running Center and Big River Running – they can analyze your gait and make the appropriate recommendation.

Walking

Walking involves a heavier heel strike, so walking shoes are created to have a round and stiff heel to support the heel-toe action of the gait. When shopping for a new walking shoe, check the flexibility of the sole. The toe box should be able to bend and twist easily for best results. Search for shoes with breathable mesh to keep feet cool on long jaunts.

Weightlifting

To lift weights effectively, a stable foot is required. Look for a shoe that provides a flat and sturdy base like a low-profile cross-trainer. Most cross-trainers work well for the average gym goer because they can be used for weight lifting, plyometric and cardiovascular endurance activities. Cross-trainers, however, are not especially great for any one activity. If you are focusing specifically on Olympic lifting, for example, Olympic lifting shoes provide a rigid structure and small heel lift, which enhances the stability of the foot for explosive power transfer.

Group Fitness Classes

Our Group Fitness and Hybrid Training classes are diverse and demand lateral movement, agility and stability. Look for a pair of lightweight cross-trainers with ankle and arch support. You will likely want a shoe with a wide toe box and a soft, flexible sole to grip the floor and maneuver in a variety of formats. If you attend cycling class on a regular basis, consider a pair of cycling shoes, which provide a solid base to alleviate foot fatigue and clips to allow you to connect with the bike for a more efficient and comfortable pedal stroke.

If the shoe fits…

Once you have the proper shoe for the workout, it’s important to replace them periodically. Shoes may lose their support or cushion long before they actually look worn. In fact, your body may signal shoe break down with aches or pains in your feet, shins, knees or back. A trained professional at a specialty store can recognize wear in your current shoes, watch your gait and provide recommendations. Most experts suggest replacing running shoes every 300 to 500 miles. For those who do not log miles, replace shoes every six months if you work out most days, or every year if you exercise a couple of times per week. You can extend the life of your fitness shoes by using them only when you exercise. If you like the comfort of your fitness shoes for running around town doing errands, consider buying a second pair to act as your “casual” shoe.  Hope this info gets you off on the right foot!

3 09, 2015

The Functional Movement Screen

September 3rd, 2015|Endurance, Group Fitness, News, Personal Training, Sports Performance|Comments Off on The Functional Movement Screen

The Functional Movement Screen

By Randy Leopando, BS, CSCS, FMS
Director of Personal Training and Performance Enhancement

In October of this year (2015), I will be spending my 18th year at NutriFormance.  From a fitness industry perspective, a lot has changed and/or evolved over the years as a trainer.  One thing continues to remain important at NutriFormance – functional training and the importance of proper movement patterns.  Functional training involves a lot of movement-based strength exercises and core engagement.  Proper movement patterns involve a good balance of core stability and joint mobility.  One way we look at one’s movement quality is through the Functional Movement Screen (FMS).

The FMS looks at fundamental movements, motor control within movements, and a competence of basic movement patterns. Its job is to determine movement deficiency and uncover asymmetry. The evaluation is done by a simple grading system, and should be conducted by a certified professional.

The system was developed by Physical Therapist Gray Cook in 1998. The goal was to use the screen to add insight to movement problems that would ultimately lead to the best exercise choices and program design for individuals that would minimize risk of injury.  The FMS is designed for all healthy, active people, and for healthy, inactive people who want to increase physical activity. It is designed for those that do not have pain or injury.

The FMS itself is a series of seven different movements. By screen, this does not mean it’s a diagnostic tool. The FMS is not diagnostic at all. It is a proven tool that looks objectively at quality of movement. It is extremely objective, reliable, and reproducible. It used by a wide range of health care professionals.

The seven tests require a balance of mobility and stability. Mobility and stability are the essential elements of the movement patterns in the FMS. If there are limitations in either, the FMS will reveal them.  What often happens is people are putting exercise and performance on top of dysfunctional movement, which can impair performance and cause injuries. 

Once the FMS has revealed a dysfunction, an appropriate exercise strategy can be implemented to correct the problem. This is part of the magic of the FMS and corrective exercise system.

If you have questions about the FMS, or would like to have the FMS screen conducted on yourself, contact me randyl@NutriFormance.com.

1 07, 2015

Training in the Heat

July 1st, 2015|Endurance, Personal Training, Sports Performance|Comments Off on Training in the Heat

by Randy Leopando

You’ve been exercising regularly, but now it’s summer — and hot. Sometimes even dangerously hot, and seemingly too hot to go work out.

But don’t decide this is the time for a little summer break from fitness, experts say, because you may be hurting yourself in the longer term.

“It’s important to continue exercising over the summer because the effects of exercise training are rapidly lost once training stops — use it or lose it,” said Barry Franklin, Ph.D., director of the William Beaumont Hospital Cardiac Rehab and Exercise Laboratories in Royal Oak, Mich. “Most studies suggest many of the key benefits are lost in four to six weeks of inactivity.”

Be smarter than the heat

Still, you can’t just ignore the heat because you could wind up with heat stress, heat stroke or other problems. So to keep the heat from melting your workouts, Franklin recommends you:

  1. Hydrate, hydrate, hydrate. Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity.  Avoid alcoholic and caffeinated beverages.
  2. Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun’s radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity.  And don’t hesitate to take your exercise inside, to the gym, the mall or anyplace else where you can get in regular physical activity.
  3. Ease in to summer. Allow your body to adapt partially to heat through repeated gradual daily exposures. “An increase in the body’s circulatory and cooling efficiency, called acclimatization, generally occurs in only four to 14 days,” Franklin said.
  4. Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. “Remember, it’s not sweating that cools the body; rather, the evaporation of sweat into the atmosphere,” Franklin said. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.
  5. Team up.  If you can, exercise with a friend or family member. It’s safer, and could be more fun.

Know what’s up

Because vigorous exercise in hot and humid conditions can lead to heat stress, heat stroke and related complications, you should know the signs of danger to keep an eye out for.

Symptoms of heat exhaustion:

  • Headaches
  • Heavy sweating
  • Cold, moist skin, chills
  • Dizziness or fainting
  • Weak or rapid pulse
  • Muscle cramps
  • Fast, shallow breathing
  • Nausea, vomiting or both

Symptoms of heat stroke:

  • Warm, dry or moist skin
  • Strong and rapid pulse
  • Confusion and/or unconsciousness
  • High body temperature (above 103oF)
  • Throbbing headaches
  • Nausea, vomiting or both

Take steps to cool down and get medical attention immediately if you experience any of these symptoms.

 

8 05, 2015

Children and Running

May 8th, 2015|Personal Training, Sports Performance|Comments Off on Children and Running

Children and Running
by Randy Leopando

It is important to help your kids develop the exercise habit so they can grow to be healthy, active adults.  So, if your children have expressed an interest in running or a desire to participate in a race or two, don’t discourage them! Running is a great natural sport that requires very little equipment.  The important thing is to let them determine their own pace and to run only if it’s fun and enjoyable.

A few precautions before getting started 

Check with a physician to rule out any physical limitations that may prevent your child from participating in a running program. Keep in mind that children’s bodies, although young and energetic, are not capable of performing at the same level as an adult’s.  For example, kids are more sensitive to heat, so it is essential that they drink plenty of water and avoid running in the heat of the day. ”Children have a higher body mass to skin surface ratio and may not be able to dissipate heat as well as adults,” says Dr. Gabe Mirkin, a board-certified specialist in sports medicine and pediatrics.

As muscles begin to heat up, it is OK to begin running. Also, show them how to stretch their calves, hip flexors and hamstrings after cooling down at the end of each run.

Finding their form 

Since running is a natural action, most children will develop their own form. Encourage your child to relax his or her hands and face while running. A scrunched face and clenched fists indicate tension, which usually means the intensity is too high and the child is straining rather than having fun.

Like adults, kids should be able to carry on a conversation while running and should be able to smile. Urge them to slow down if necessary and keep their shoulders relaxed while steadily and smoothly swinging their arms.

To help them avoid slapping their feet on the ground, have children imagine running on light feet. For example, rather than pounding like a herd of elephants, tell them to run as if they are angels running on clouds or tigers running very lightly so they don’t scare their prey.

How far should they go? 

Children will gauge their own limitations, so always listen when they say it’s time to stop. Children should run only as far as they are comfortable. Sports medicine experts recommend children under the age of 14 run no farther than 3 miles at a time. The reason is that bones are still growing and the growth cartilage at the ends of the bones is softer than adult cartilage and more vulnerable to injury.

Don’t put pressure on your child to run. Encourage kids to come with you on short runs, but keep the pace slow enough that they can talk to you, and stop when they are tired. Kids should not begin running races above 5 kilometers (3.1 miles) until they are at least of high school age.  Most marathons will not allow athletes under the age of 18 to enter due to possible skeletal injuries.

Although running requires minimal equipment, it is important to invest in some supportive running shoes for your children. Look for a high-quality shoe that is made for running, with proper cushioning in the forefoot and heel as well as arch support. Depending on how often your child runs, replace running shoes as soon as they show signs of breakdown, which usually occurs after about three months. I recommend you go to a running store with staff that can do a quick analysis of your child’s feet and running/walking gait so they can make recommendations on shoes.

Set attainable goals 

For children, the goal of running is to stay in shape and have fun, with a greater emphasis on the fun. Running fast or winning races is less important and may cause children to dislike exercise or abandon it altogether.  Focus instead on improving your children’s self-esteem by praising their efforts and helping them reach their goals. Chances are that if they enjoy running and feel a sense of pride when they are finished, they will remain active for life.

3 04, 2015

Gearing up for Golf

April 3rd, 2015|Personal Training, Sports Performance|Comments Off on Gearing up for Golf

By Randy Leopando, CSCS
Director of Personal Training

Golf has exploded onto the sports scene over the last several years. While some view the sport as slow-paced, golf actually requires a great deal of strength and stamina, not to mention skill. Your muscles, particularly those of the legs, hips, and upper torso, must be both strong and flexible to keep your handicap below an embarrassing level.

 The key components

To be successful in golf there are three components of fitness that you should focus on: strength/power, flexibility/mobility, and cardiovascular endurance. These also are the three most important components of any well-rounded fitness program.

Strength and power

Developing muscular strength and power is essential for generating club head speed, a determining factor in how far you can hit the ball.  One or more sets of eight to 12 repetitions of key exercises should be performed three days per week.

A recent study found this regimen to be extremely effective. As similar studies have shown, strength training brings about significant improvements in lean body weight, reduced body fat, increased leg strength and joint flexibility and a reduction in systolic blood pressure.

But more important, at least to the golfers in this study, was the significant improvement in club head speed. The 17 exercisers increased the speed of their swing by an average of 5 mph. The control group experienced no such improvements.

Flexibility and mobility

Flexibility is another important key to developing a full, fluid golf swing. Simply swinging the club is not enough, but you can increase the range of motion in your shoulders, trunk, low back and hamstrings with just a few minutes of daily stretching.

But don’t save your stretching until five minutes before you tee off. Flexibility exercises must be done every day. And always warm up your muscles before you stretch them to increase your range of motion and prevent injury.

Cardiovascular conditioning

Finally, cardiovascular conditioning is essential to help you keep your energy up during a long round of golf. That conditioning can help you deal with the stress of making a crucial putt or of getting out of a sand trap.

Try to fit in at least 20 minutes of walking, cycling or whatever aerobic activity you prefer, 3-4 times per week.

Improving your golf game requires a bit more than simply playing a lot of golf, but it doesn’t mean you have to spend hours in the gym. You’ll not only come closer to par, but you’ll also reap numerous health benefits, such as increased lean body weight, reduced body fat, lower blood pressure and increased strength and flexibility.

RL

17 02, 2015

HSSC – St Louis FC M/F Charlie Renken works out at Athletic Republic

February 17th, 2015|Media, Personal Training, Sports Performance|Comments Off on HSSC – St Louis FC M/F Charlie Renken works out at Athletic Republic

29 09, 2013

Meet the NutriFormance Pilates Team

September 29th, 2013|Pilates, Sports Performance, Uncategorized|Comments Off on Meet the NutriFormance Pilates Team

Our highly skilled, comprehensively trained, certified Pilates instructors each bring their own style and area of expertise to the Pilates method. Our clients have goals ranging from injury rehabilitation to sports performance and everything in between. Our instructors can personalize a results driven Pilates program for you. Private and semi-private (2-4 people) sessions are available in our fully equipped studio.

emily_freemanEmily Freeman, RD, LD, STOTT Pilates

Emily became the youngest certified Pilates instructor to complete the STOTT Pilates training in Springfield, MO in 2008 during her collegiate career. Her personal success with the method inspired her to add Pilates instruction to her career as a registered dietitian. Emily helps her clients achieve their goals with a focus on strength, body awareness, flexibility, breathing and overall balance.

photo 4Jessica Wynn, BS, CSCS, Balanced Body Pilates

Jessica was already a personal trainer and sport performance coach when she decided to complete her Pilates certification. After receiving her BS in Fitness and Sports Medicine, she joined the moved to North Carolina to join the renowned  Duke University Diet and Fitness Center as an Exercise Specialist. Jessica’s attention to detail helps her clients realize the benefits of the personalized approach she brings to her Pilates programs.

 

photo 2

Eli Burkhart, Pilates Unlimited, Just Practice Yoga

Eli is classically trained in Pilates with a bio-mechanical focus. Her fusion of the Pilates method with her passion for power yoga allows Eli to create programs that bring balance, alignment and peace to her students while still challenging them physically. She enjoys helping people realize their learn to tap into their core to help them overcome discomfort and gain overall strength.

 

12 09, 2013

Spinning with POWER – FAQs

September 12th, 2013|Endurance, Group Fitness, Hybrid, Sports Performance|Comments Off on Spinning with POWER – FAQs

It’s been an exciting first few classes on our new Spinner Blade IONs! The feedback has IMG_1854been overwhelmingly positive and the new lingo, technology and challenges have presented lots of questions! Hopefully we can address some of them here and give you more knowledge to enhance your PowerCycle experience.

  1. How do “kcals” on the power meter differ from calories burned on other cardio equipment? The Kcal reading on the power meter represents an accurate energy expenditure in kilojoules. This number takes into account the food calories burned resulting from your power output on the bike. It does not count calories you would otherwise burn (at rest) during that time period. Other cardio equipment provides only an estimate of calories burned based on a formula. It is not determined by, and does not measure,  your effort.
  2. Why is my wattage low if I’m pedaling fast? Power is measured as frictional load between the brake pad and flywheel. Without adequate resistance, the rider is not expending energy to move the flywheel.
  3. Does the computer take into account my weight? Power output alone does not reflect the strength and fitness of one rider compared to another. A heavier rider may generate higher wattage but the power to weight ratio must be considered.
  4. How can my wattage and kcal reading be so different from one class to another? Wattage and kcals are a direct measure of your power output. Muscle fatigue, dehydration, lack of rest and many other factors can affect your energy level.
  5. Why is it important to know RPM and wattage? Your RPM, or cadence, is one component of power output. The instructor may use an RPM range to help you reach the a desired training zone and reading this number eliminates the guesswork. The wattage is an accurate measure of the power generated on the bike. Speed and resistance will change the wattage reading in real time. Using these numbers in class creates the opportunity to accurately implement training principles.
  6. What are training zones? There are 6 training zones in PowerCycle. Recovery, Aerobic, Threshold, Anaerobic, Peak and Max. Your instructor will use these zones to describe the expected level of intensity at different points in class.
  7. How are personal training zones determined? Instructors will explain the focus of each class and will help you determine your zones. Everyone’s training zones are different and will change as you get stronger. We will offer several “Threshold Testing” classes each month for those interested in truly defining their Personal Spinning Threshold (applicable only on a Spinner). Thirty minute one-on-one sessions with your instructors are also available at $45+tax for anyone wanting more education on the bike along with threshold testing. Threshold testing can be repeated periodically and offers a way to measure progress.
  8. What is threshold and why do I need to know mine? Threshold is the point between aerobic and anaerobic training. Determining your threshold allows you to know and work in your personal training zones. An increase in threshold and power represent gains in fitness.
  9. What are Threshold Testing classes? Threshold testing classes will include a warm up, 2 ramp tests (increasing resistance at 2 min intervals until failure), a recovery between tests and a cool down. To get the most accurate measure, participants should be well rested, hydrated and properly fueled. This format will be approximately the same length as other PowerCycle classes and is extremely challenging!
  10. Can I still benefit from class without focusing on the power meter? We know that not everyone is interested in monitoring wattage, kilojoules and RPM. Feel free come for the group dynamic and good music. You can throw your towel over the computer and still get a great cardiovascular workout. But we bet you’ll peek!

“If it doesn’t challenge you, it doesn’t change you”

If you have questions or comments, please email Kim Wallis at kimw@NutriFormance.com.

 

11 09, 2013

FnF "Train Like a Pro" – exercises by NHL players

September 11th, 2013|Fitness n' Fuel, Sports Performance|7 Comments

TRAIN LIKE A PRO – video demo

Hockey season is upon us and our favorite NHL players gave us their personal favorite (no equipment needed) exercises! We developed a 3 part workout from their selections that incorporate power, functional/core strength, and flexibility. All necessary for hockey players but what about the rest of us?

  • Metabolic Training:

Plyometrics help athletes increase power and speed. The tabata sets in this workout will maximize calorie burn and increase metabolic rate during and after the workout.

  • Body Weight Strength:

The exercises chosen by our NHL players will improve functional strength and build lean muscle by recruiting multiple muscle groups at once with balance challenges and core stability.

  • Flexibility:

Muscle tightness inhibits performance and can prevent proper muscle recruitment potentially leading to inefficient movement patterns and overuse injuries.  To get the most from any workout, targeted stretching is essential.

The Workout:

  • Begin with a dynamic warm up (see our demo)
  • Set a timer for 20 secs work/10 secs rest and do the 4 exercises below, in order, 2 times through for a total of 4 mins.
    • side to side squats
    • squat broad jump
    • jumping lunges
    • speed skaters
  • Rest for 1 min and do 12 reps each of the 4 strength exercises below with little rest in between. It should take about 4 mins to complete.
    • walking lunge w/ twist
    • push up to side plank
    • single leg squats
    • functional push ups
  • Complete the core exercises and active stretches below. Repeat all 3 sets (metabolic, strength, flexibility) 2-4 times through, rest 1 min between sets.
    • sit up w/ twist (12 reps)
    • plank-pike-extension (2-4 reps)
    • low lunge to hamstring stretch (2-4 reps)
    • straddle stretch w/ twist (2-4 reps)

HUGE thanks to the players – David Backes, Chris Pronger, Carlo Colaiacovo, Alex Pietrangelo and Jamal Mayers for the exercises. And thanks to Lauren Pronger and Natalie Mayers for expertly demonstrating the moves!

Eat to compete! Don’t forget to check out our nutrition tips this month:

Decrease Inflammation

Anti-inflammatory Foods

 

21 08, 2013

A POWERful Workout

August 21st, 2013|Endurance, Group Fitness, Hybrid, Personal Training, Sports Performance|Comments Off on A POWERful Workout

We are very excited to be the first facility in St. Louis to offer classes on the new Spinner Blade Ion and instructors certified to teach power training. The newest equipment and technology in Spinning will take our Cycling Program to the next level with accurate feedback about your power output. The Blade Spinners will be here the first week of September and we are bringing in Angie Sturtevant, Power Specialist Master Instructor, for a day-long intensive training to teach our cycling staff all about our new bikes and power meters.

VIDEO: POWERful Training

Everything you know and love about Indoor Cycling will be enhanced with the addition of the power meters. If you’ve never truly measured your effort in class, you will be amazed by how it enhances your training. Our instructors will still bring the same energy, intensity and creativity to their classes now with the ability to guide you more efficiently. NutriFormance is dedicated to providing intelligent, results driven programs. Whether your goals are cardiovascular health, weight loss, endurance training or sports performance, you will benefit from our upgraded cycling program.

29 04, 2013

The Importance of an Athlete's Warm Up

April 29th, 2013|Personal Training, Pilates, Sports Performance|Comments Off on The Importance of an Athlete's Warm Up

Many of the athletes I see have some sort of warm up they do before a game. Less of those athletes do a similar warm up before a workout. And some don’t even have their own warm up routine. An effective warm up should include exercises to activate the muscle groups necessary for the work to follow. A personalized warm up that targets the “weaker” muscles can greatly increase speed, agility and power as well as ward off fatigue and injury. Incorporating a warm up specific to individual needs, will enhance performance and can help prevent overuse injuries.  For example, if an athlete is dominant in their quadriceps, an effective warm up should include exercises such as hip bridges, single leg squats and toe reaches to “wake up” the hamstrings and gluteus medius.

Foam rolling is a self myofascial release technique that has been used for some time in professional sports and is now becoming more main stream. There is some debate about when it’s most effective – before the warm up or after the workout. Foam rolling has benefits either way. Prior to the warm up, longer strokes increases blood flow to the muscles and directed pressure can release knots. Rolling after the workout may help muscles recover or at least provide some relief from soreness.

A trained professional can help identify muscle imbalances and recruitment deficiencies to design a personalized warm up routine for enhanced performance and injury prevention. To schedule a consultation with a trainer, physical therapist or Pilates instructor, please contact us!

1 04, 2013

Fitness n' Fuel April Workout: Cardio Intervals

April 1st, 2013|Endurance, Personal Training, Sports Performance|Comments Off on Fitness n' Fuel April Workout: Cardio Intervals

This month try our interval workout on either the treadmill or the elliptical.

Check out this month’s video: Fitness n’ Fuel – Cardio and carbs

See both options below:

TREADMILL

Warm up 5-10 minutes                    6.0-6.5

Incline remains at 1%

Time                      Rest                       Speed

2 min                                                     6.0-7.0

90 sec                                                    7.1-8.0

1 min                     6.0-7.0

60 sec                                                    8.1-9.0

1 min                     6.0-7.0

30 sec                                                    9.1+

2 min                   4.0-6.5

2 min                                                     6.5-7.5

90 sec                                                    7.6-8.5

1 min                     6.0-7.0

60 sec                                                    8.6-9.5

1 min                                                     6.0-7.0

30 sec                                                    9.6+

2 min                                                     4.0-6.5

 

(Ride rails on rest)

30 sec                   30 sec                    8.5+

30 sec                   30 sec                    8.5+

30 sec                   30 sec                    9.0+

30 sec                   30 sec                    9.0+

30 sec                   30 sec                    9.5+

30 sec                   30 sec                    9.5+

15 sec                   45 sec                    10.0+

15 sec                   45 sec                    10.0+

Cool Down 5-10 min & stretch

 

ELLIPTICAL

Warm up 5-10 minutes easy/moderate pace with resistance level 3-5.

If your elliptical has a cross ramp, keep the incline at 0-3.

 

Time                      Rest                  Resistance                         

2 min                                                     5-8

90 sec                                                    7-9

1 min                     5-8

60 sec                                                    10-12

1 min                     5-8

30 sec                                                    13-15

2 min                     3-5

 

2 min                                                     6-9

90 sec                                                    7-10

1 min                     5-8

60 sec                                                    11-13

1 min                     5-8

30 sec                                                    14-16

2 min                     3-5

30 sec                                                    14-16

30 sec                    5-8

30 sec                                                    15-17

30 sec                    5-8

30 sec                                                    16-18

30 sec                    5-8

15 sec                                                    18-20

45 sec                    5-8

15 sec                                                    18-20

45 sec                                                    5-8

Cool Down 5-10 min & stretch

NUTRITION TIP: Carbohydrates are the best source of fuel for runners. They provide instant, easily digestible fuel. Include a carb source at every meal and snack. Healthy sources include whole grain breads, pasta, rice, cereal, crackers as well as potatoes, vegetables and fruits.

 

 

 

 

 

28 03, 2013

Athletes Can Proactively Beat Back Pain

March 28th, 2013|Pilates, Sports Performance|3 Comments

To eliminate general back pain, rest isn’t necessarily the most effective solution for the athlete. Many athletes experience back pain due to a lack of core strength or inflexibility. Abdominals that look “ripped” don’t necessarily translate into efficient movement which can cause the body to overuse other muscle groups.

For example, hockey requires strength, balance and stamina. Without properly engaging the core while skating, leg muscles will fatigue faster resulting in decreased speed. In addition to inhibiting performance, players can often experience pain in the hips, back and even the neck. Left untreated, lingering pain can cause a variety of injuries due to compensatory movements. Muscle strains and tears, stress fractures and damage to tendons and ligaments are some risks associated with a weak core.

A Pilates based core strengthening program can not only help prevent injuries and enhance performance, but can actually significantly decrease pain.

To schedule a consultation, please call 314.432.6103.

 

18 02, 2013

Eads Bridge Duathlon Training starts this week!

February 18th, 2013|Endurance, Events, Sports Performance|Comments Off on Eads Bridge Duathlon Training starts this week!

Eads Bridge Duathlon Training Team

Wanting to give multisport a shot but don’t know where to start? Take the first steps toward your goal with the Big Shark/NutriFormance training team.

Mission: The goal of the Big Shark/NutriFormance Duathlon training team will prepare individuals to complete the 2013 Eads Bridge Duathlon on April 21st. The program will consist of a 9 week training program with individualized training plans, weekly clinics and supported group training sessions. Many of the training sessions will be held at the NutriFormance training facility using a combination of treadmills and studio cycling room stationary bicycles, eliminating the need to own a bicycle to participate. If you would like guidance in multi-sport training, get going on the right track…..and bike. Now is the time to sign up!

Cost: $159 (Includes Eads Bridge Duathlon Registration)

Start Date: Saturday, February 23rd, 10 am

Register: In person at NutriFormance or Little Shark or by email to daleh@NutriFormance.com

 

8 08, 2012

Congratulations to our Athletes!

August 8th, 2012|Media, Sports Performance|Comments Off on Congratulations to our Athletes!

Congratulations to these Athletic Republic Athletes on a great Summer of training! Good luck this year!

SOCCER
Paige Meggison-Lynn University
Meghan Dolan-Lynn University
Carson Pryor-Loyola University (MD)
Liam Stapleton-Colgate University
Lindsey Oettle-Morehead State
Mackenzie Barringhaus-Bellarmine University
Kelli Moran-University of Evansville
Caroline Brandt-Rockhurst University
Caitlin Winschell-Rockhurst University
Lauren Rein-William Jewell College
Abbey Walter-Eckerd College
Tara Knowlten-University of Nebraska at Kearney
Alexandra Vohs–Mississippi College
Ellen Augsburger-Regis University
Taylor Banholzer-University of Chicago
Lexi Butler-Missouri S&T University
Tracie Geile-Avila University
Stephen Koeller-University of Missouri Kansas City
Brittani Ready-Southwest Baptist University
Katherine Spataro-DePauw University

FIELD HOCKEY
Charlotte Martin-Northwestern University
Hannah Thiemann-Stanford University
Elena Gresick-Johns Hopkins University
Elizabeth Mueller-Georgetown University
Alison Weisenfels-University of Pennsylvania
Hayley Bokern-Bellarmine University
Grace Fisher-DePauw University

FOOTBALL
Brandon Ross-Eastern Illinois University
Lee Nebbitt-Missouri Southern University
Nathan Thorton-Washburn University
Rhyan Henson-Butler University
Ryan Auer-Northwest Missouri State University

BASEBALL
Willie Floros-Spring Hill College
Matt Meadows-Austin Peay University
Amos Shinkle-Colby College

SOFTBALL
Sarah Schneider-Westminster University