So you finally did it? You have been on the fence about giving up gluten for a few months but today is the day that you have marked on your calendar as Day #1 to go gluten free. Maybe you decided to give it up for medical reasons and you think this will improve your overall health. If that is the case, I wish you the best of luck. Maybe you just wanted a change and your coach/trainer or coworkers are all talking about the benefits they have seen from giving up gluten. Either way you have decided to throw out all of your bread and pasta and have embarked on a new lifestyle.
Before I share some tips with you, the reason I am writing this is because I decided to give this a shot. I read the book "Wheat Belly" by Dr. William Davis and I understand the potential risks to gluten. I have also read books by Robb Wolff "Paleo Solution" as well as Dr. Loren Cordain "Paleo Answer" on the potential dangerous of gluten for some people. I wanted to try this nutritional change because I wanted to see for myself how I felt after eliminating gluten for a period of time. I would like to make it very clear that I am NOT a nutritionist. Everyone responds differently from nutrition so what may bother one person may not affect someone else. The tips and suggestions listed below are nothing more than observations that I made while trying this new routine.
Remember, if you have a specific medical condition you need to speak to an expert and decide if a change like this is good for you.
So what exactly is gluten anyway? It is the naturally occurring proteins in wheat, barley and rye. It helps the elasticity of the dough in breads, baked good and several processed foods. When you walk down the aisles of most food stores you can bet that the majority of products contain gluten. It is even in products like soy sauce as well as salad dressing. If you are planning to make this change your normal food shopping routine is about to change as well.
Being from Philadelphia I love bread. Everyone knows that the roll makes the sandwich. So going gluten free for me is tough. I love to eat sandwiches as well as several other products that contain wheat (i.e. cereals, pizza, pasta). I understand that there are gluten free breads and pizza but let’s not kid ourselves, I have yet to find a really good gluten free roll or pizza. I decided to do this more as an elimination diet to see if I have any food sensitivities. My plan was to eliminate gluten for a period of time (15-30 days) and then reintroduce it back into my daily routine and see if I have any effects like the following:
- Digestion discomfort
- Brain fog
- Increase joint pain
- Slower recovery from training
To gauge my recovery, I used Heart Rate Variability each morning to see how my body responded to the change. This is a simple test that tracks my “readiness” to train and gives a quick snapshot of my central nervous system. Each morning I would track my heart rate to see how it would fluctuate over this trial period. The product that I used was from Bioforce HRV.
Here are five (5) tips that I believe you need to know if you decide to give this a shot.
1. You have to like to cook
If you are someone who likes to go out to eat 2-4 times per week I don’t think this diet is for you. Why, because gluten is found in so many foods and sauces that going out is going to be both expensive and very hard to go gluten free. Sure, you can eat gluten free products but in my opinion it’s very hard to eat out a few days a week and improve your health. You have to learn to cook basic meals if you plan to make this switch. Keep things simple. Learn to make 8-10 basic meals ranging from eggs in the morning to simple dinners with a lot of vegetables, proteins and quality carbohydrates.
2. You have to plan ahead
If you work in an office you will have to wake up early and make your lunch for the day. You will also need to make breakfast and have some healthy snacks during the day. You can kiss your bagel with fat free cream cheese goodbye. Planning is critical if you expect to follow this lifestyle change. I would make sure that you always have some snack options with you when your foods cravings hit because trust me those cravings will hit you hard around days 1-3. Examples may include homemade trail mix (raw nuts/seeds/dried fruit) or energy bars that you either made or purchased.
3. I hope you like salads
At least 4-5 times per week you will most likely be eating a salad with a lot of vegetables and protein (chicken, fish, steak, nuts, etc.). Bread contains gluten so unless it is gluten free bread you will be giving up the delicious rolls that Philadelphia has to offer. This will be one of the hardest changes for you. Salads are great so make sure that you load them up with several kinds of vegetables and mixed greens as well as quality sources of protein and fat to get the nutritional benefits of eating salad.
4. You will be eating more fat
When you give up grains you need to make up the calories somewhere. You can only eat so much protein and fiber. What worked well for me is an increase in fat. The proper fats when eaten at the right time can really improve your health and make you feel comfortably full. Examples include the following:
- Coconut milk
- Olive oil
- Coconut oil
- Raw nuts (macadamia, pumpkin seeds, walnuts)
- Lean high quality meats.
5. Your energy will probably drop the first few days.
Most of us eat far too many processed carbohydrates. Our blood sugar is always up and down. We feel good after a bagel and coffee and then 1-2 hours later we crash and reach for a bag of Cheetos. When you give up grains you will most likely feel sluggish days 1-3. By day four I felt really good. I believe my body started to work more efficiently (I still ate carbohydrates) and began to utilize fat as an energy source along with quality carbohydrates (sweet potatoes, plantains, berries).
The reason I wrote this post is because I think some people just jump right into a total overhaul of their nutrition without understanding some very important details. Some people eat a bagel two days into going gluten free and then get frustrated and then give up and go back to their old routines. You need to understand that going gluten free takes some work in the beginning and changing old habits can be very hard. Give yourself a break and don’t be so hard on yourself. Tell a friend you are doing this because you will need the support when those cravings hit.
Sure you can just buy all gluten free products but honestly, I don’t think that is the way to go. The reason being most of those products are very expensive and I think some of them offer little nutritional value over products that contain wheat. I personally like to cook so for me this was an easier switch but I will tell you that it can be difficult.
I only tried this for 15 days. So by now means was this long experiment. Over the course of this short period I felt really good and did see an improvement in my digestion, energy, as well as my heart rate variability scores. I also felt that my sleep improved due to these changes. I decided to reintroduce gluten in the form of pizza and I did not have any effects in how I felt. So the good news is that I do not think I have sensitivity to gluten.
In the future I am not going to give up gluten forever. If I want a sandwich I will eat bread. If I want a slice of pizza I will eat one. I will limit my exposure because I honestly did feel better without gluten over this short period of time. Was it the gluten? I can’t say I am 100% sure but I really did not change anything else in my routine. I still did the same exercises and kept the rest of my day the same for the most part.
If you decide to give this a shot I would recommend reading any book from Sarah Fragoso. She is an expert in the area and has several cookbooks that can help guide you along the way. Right now when you go food shopping most foods stores have one aisle dedicated to gluten free products. I believe in the near future you will see more and more products becoming gluten free. Is this a fad or is it real? Honestly, I am not sure. I do believe after reading a few books on the topic that medically there can be benefits from eliminating it from your diet.
What I tell the athletes and other clients that I work with is to give it a shot and decide how you feel. Nobody knows your body like you do.
As I stated before, as long as you do not have any medical issues what’s the harm in giving this a shot? You may surprise yourself and your performance on the field or in the weight room may just improve.
Good luck with whatever nutrition plan you follow in 2014.
“Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog (http://www.philly.com/philly/blogs/sportsdoc) on Philly.com. For best practices along with additional health and fitness tips, check out: philly.com/philly/health
You just finished a great workout at the gym. As you finish up your last “rep” you feel so good about yourself. You made it to the gym today and everything felt great. You were able to keep up with the rest of the group with the workout and you can’t wait to get back to the gym tomorrow. You have decided that this is the year that you are going to fit into your “skinny jeans” or compete in your first adventure race. You have taken the steps that are necessary to get you off to a good start. You have joined the gym and have told all of your friends that this year you are going to improve your lifestyle and change your “bad” habits. As you drive home you start to think about what you are going to eat for dinner. As you head into your house you open the fridge you notice that all you have is a bottle of hot sauce, a pizza box with two pieces of pizza left over from the weekend and three bottles of sugar filled sports drinks.
Does this sound familiar? I think it is pretty common for people to neglect their nutrition plan when they start a new training program. You have good intentions but you have no idea where to start in terms of your diet. Knowing where and how to start can be confusing. One day you hear from a coworker that you must follow Paleo. The next day your girlfriend/boyfriend says that you need to become a Vegan. You get my point. It can be frustrating to say the least. I am going to make this very simple for you.
Here are TEN (10) foods that you should always have on hand just in case you come home and you need to make a quick nutritious meal.
Because we all know that your nutrition plays a pivotal role in your progress towards a healthier life.
These should be in every house unless of course you are allergic to them. Why, because they are packed with vitamins and nutrients and can be eaten with breakfast, lunch or dinner. As we continue to learn fat is vital for optimal health and avocados are at the top of the list in my opinion. Add them to a smoothie or simple eat them solo in order to reap the benefits of this fantastic food.
2. Meat (beef or chicken)
I am not going to get into the difference between corn fed and grass-fed beef in this blog. When I talk about beef however, I am talking about the BEST beef that you can afford. I always recommend grass-fed from a farmer/butcher (I personally do not like store brand grass-fed). Meat offers several nutritional benefits (protein, omega 3 fats, B vitamins, etc.) that are hard to beat.
Kale is packed with Vitamins A and C and offers several benefits to people who consume it on a daily basis. Personally I like to throw kale in a morning smoothie with coconut oil and some fruit because I do not like the bitter taste of kale. With that being said it offers a host of benefits that I recommend you look into. If possible I would always recommend that you buy organic kale.
4. Coconut oil
Coconut oil has been called by many a true “superfood”. It can have a positive effect on brain function as well as weight loss. It’s a medium chain fat that when taken before a workout can provide a tremendous boost of energy. Also, it is great to cook with since it can be heated to a high temperature.
5. Frozen berries (raspberry/blueberry)
If you like to make smoothie than berries (frozen or regular) are a must. Berries are high in antioxidants and vitamins. They also taste great so make it a point to add these to your plan. If you have frozen blueberries, leave them out and let them defrost for 15-20 minutes to get added nutritional value when thawed out.
6. Sweet potatoes
Carbohydrates have gotten a bad rap by many people over the past year. If you are looking for a great way to fuel up after a workout add in a sweet potato with your meal. It will slowly raise your insulin while providing nutritional value. They also provide B6 as well as Vitamin C as well as a host of additional nutrients.
7. Eggs (organic or free range)
Eggs provide 13 essential vitamins. Most people throw away the best part, the yolk. If you want to get lean and feel energized start to add eggs to your weekly plan.
8. Macadamia nuts
When you need a quick snack these work great. They provide Vitamin A, iron as well as zinc and magnesium. They are also easy to digest so they make the perfect snack or an addition to a salad or meal.
I started to implement Kefir into my plan this last year and I love the way I feel after eating this fermented dairy. It helps strengthen the immune system and is a great way to add probiotics to your diet. Make sure that you purchase this from a trusted source and I would recommend that you buy this from a farmer or a reputable health food store. Most store brands have added sugar that you could do without. It’s a great addition to a post workout or breakfast smoothie.
10. Mixed green salad (organic preferred)
A fantastic way for you to eat some raw food is to make a salad every day. It’s simple. Add some mixed greens, peppers, avocado, cucumbers and olive oil. Make sure that when you eat your salad you stay away from fat free dressings. You want the fat because many of the vitamins are fat soluble so this helps with the absorption of these nutrients.
There you have it, ten foods that should ALWAYS be in your house. In a pinch you can make a great meal with these foods. Good luck with your new plan for 2014!
“Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog (link: http://www.philly.com/philly/blogs/sportsdoc) on Philly.com. For best practices along with additional health and fitness tips, check out: http://www.philly.com/philly/health/
With the holiday season right around the corner many of us are going to indulge in foods that we know may add a few extra pounds to our waistline. The holidays are about family, friends and food. Most people will tell themselves that they will start their training program AFTER the holidays. I love to eat around the holidays and I think you should enjoy every appetizer, meal and pie that is served during the holidays. With all of this extra food it’s hard to maintain your weight. Today I am going to share with you one tip that I believe can help you enjoy a second serving of turkey with some apple pie without having to break out a pair of sweatpants (although a pair of Philadelphia Union sweatpants would be a good idea for dinner).
The tip for today is how to make a healthy and delicious smoothie.
Most people love smoothies. There is no reason not to love them. They are packed with vitamins and minerals and if prepared properly can provide you with enough energy to keep you running for hours. The problem that I see is that some people don’t include the proper ingredients to make a healthy and powerful smoothie. I have seen people add fruit juice as well as liquid syrups to their smoothie. Although this may taste good it’s far from healthy.
A simple and effective way to manage your weight and increase your daily dose of vitamins is to start your day off with a Power Smoothie. Below are three of my favorite recipes when it comes to increasing your energy and jumpstarting your brain.
Fruit and veggie smoothie
- 1-2 cup of water
- ½ cup of blueberries
- ½ cup of red raspberries
- ¼ cup of strawberries
- 1 handful of organic kale
- 4-5 slices of cucumber
- 1 tsp. of melted coconut oil (Make sure you melt the oil and pour it in slow to the blender as it is mixing. If not the oil will clump together)
- 4-5 ice cubes
- Blend everything together for 30-45 seconds and enjoy.
Green fruit smoothie
- 1-2 cups of water
- 1 avocado (peeled)
- ½ cup of spinach
- 1 banana
- 4-5 ice cubes
- Blend everything together for 30-45 seconds and enjoy.
Super power smoothie
- 2 cups of water
- ½ cup of blueberries
- ¼ cup of red raspberries
- ¼ cup of strawberries
- 3-4 beets from a can (Add in some juice for some extra energy)
- 1 handful of spinach
- 1-2 tsp. of chia seeds
- 1 handful of organic kale
- 4-5 slices of cucumber
- 1 scoop of vanilla whey (grass fed preferred) protein.
- 1 tsp. of melted coconut oil (Make sure you melt the oil and pour it in slow to the blender as it is mixing. If not the oil will clump together
Bonus: Thanksgiving smoothie
- 1 cup of almond or coconut milk (you can use regular milk if you prefer)
- ¼ cup of canned pumpkin
- 1 banana (I prefer adding a frozen banana. It blends better and makes it thicker)
- 1 tsp. of cinnamon
- 1 tsp. of nutmeg
- 4-5 ice cubes
- Blend everything together for 30-45 seconds and enjoy
When you are making your smoothie there are so many ways to mix and match fruits and vegetables. However, I would like to point out some key things to remember when you make your smoothies.
Use a good blender. You don’t need to spend $500, however, get yourself a good blender that can crush and chop your food.
Berries, bananas and tropical fruits (mangoes) work the best in smoothies.
Spinach, kale, avocados and cucumbers are great additions to your smoothie.
Mix in a good Whey Protein (I prefer Grass fed) after you blend the smoothie in the mixer. Don’t put the powder in the blender. If you don’t have protein powder you can still benefit from the fruit, vegetables and healthy fats in the smoothie.
When making fruit and vegetable smoothies I would recommend that you add fat to the smoothie. I personally like coconut oil (melted), olive oil or flaxseed oil. This will help with the absorption of vitamins and minerals.
For an added benefit mix in some chia seeds for an extra dose of Omega 3’s.
Drink one of these smoothies every day (preferably in the morning) for the next seven days and tell me how you feel. I am willing to bet that you will see an increase in energy and your waistline will stay in check.
Congratulations to Lew Fiordimondo who won a FREE fitness and nutrition consultation with Philadelphia Union's fitness coach, Kevin Miller courtesy of 6ABC!
“Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out www.Philly.com/Health
In a few weeks thousands of people will participate in the Philadelphia Marathon. Runners from all over the U.S. will head to starting line on the Benjamin Franklin Parkway to test their endurance, mental capacity as well as their will power. For months these people have been logging long hours in an effort to reach their goal of crossing the finish line. For some runners their goal will be to finish. For others they may be aiming for the coveted entrance time for the Boston Marathon. Whatever their personal goal is the race is ultimately decided by their preparation and mindfulness. Before they embark on the 26.2 mile journey I would like to share some tips for them to help them along the way. Below are 26.2 things you should do before the gun goes off. These tips are in no particular order.
No. 1: Get a massage before race day.
No. 2: Make sure you know exactly what you want to eat the morning of the race. DO NOT try any new foods the morning of the big race.
No. 3: Recruit friends and family to watch you along the route. A great place for them to cheer you on is when you are coming out of Manyunk. Why? Because after Manyunk it gets pretty quiet for a few miles. This is where you will need some help.
No. 4: In your mind break the race up into three (3) parts. Part 1 is the first 10 miles (start slow, don’t get caught up in the excitement). Part 2 is the second 10 miles (remember to hydrate as needed, enjoy the fans along the route) and part 3 is the final push the last 6.2 miles (dig deep, the finish is near).
No. 5: Take a few days off to allow your body to rest up. Don’t push yourself to hard leading up to the race. Most of the hard work has been done!
No. 6: Give your friends your bib number so they can track you (via text alerts) during the race.
No. 7: Have your name somewhere on your chest or back so anyone can cheer you on. This will help a lot around mile 22.
No. 8: Make sure your nutrition plan the week leading up to the race is good.
No. 9: Bring extra toilet paper with you to the race.
No. 10: Have a heavy sweatshirt and sweatpants the morning of the race. Be prepared to donate them about 15 minutes before the race starts.
No. 11: Bring peppermint tums for you in case your stomach gets upset.
No. 12: Use body glide between your thighs and on your chest as well as those "hard to reach places." This tip alone will save you pain both during and after the race.
No. 13: Make sure you TAPER the week of the race. Maintain some high intensity very short runs but dramatically reduce the volume of your training.
No. 14: If you struggle with sleep have a plan in place and work on your sleep hygiene. Magnesium is a great supplement to help you calm down before bed.
No. 15: Get a really good pair of socks for the race. Good socks can make a big difference.
No. 16: Buy a nice light coolmax hat/headband and gloves for the race.
No. 17: Make sure you are hydrated going into the race. Balance your hydration between water and a high quality sports drink.
No. 18: Look at the route map before the race. Know that there is a decent hill between mile 9 and 10 (right after the Philadelphia Zoo).
No. 19: Arrange a place for you to meet your family after the race.
No. 20: Run with a pace group if you are running for time and have a specific goal in mind.
No. 21: Go to the expo early and take in the atmosphere.
No. 22: At the expo once you get your race bag check to make sure that you have the correct bib number.
No. 23: Wake up about three hours before the start of the race and eat your normal breakfast.
No. 24: The meal the night before is very important. Eat a good balance of protein, fats and carbohydrates.
No. 25: Cut your toe nails a little lower than normal.
No. 26: Make arrangements to have some alone time after the race when you get home (especially if you have kids). Block off 3-4 hours to nap and start the recovery process.
No. 26.2: Before the race starts take a few deep breaths and know that you have prepared yourself to have a great run. Realize that you are doing something pretty amazing and you should be proud that you have made it to the starting line!
Good luck to all the runners! Have a great race!
“Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: Philly.com/Health www.philly.com/philly/health
Have you ever been to a high school game, whether it was on a field or on a court, and watched an athlete run past the rest of the players and make them all look like they were standing still? If you are a parent or a coach of a field or court athlete I am sure that you have witnessed a few athletes make it look easy when it comes to running. The ability to accelerate and change direction is one of the most sought after traits that all athletes (male and female) are looking for. Millions of dollars are spent every year by parents trying to have their son or daughter “improve their first step” and become faster. As a coach I have stopped counting how many times I have had parents tell me that they want me to help them improve their child’s “first step."
In all due respect, I understand what they are talking about however, speed development goes way beyond improving their first step.
In this article, I would like to share some tips that I have been able to learn over the past several years by some of the top coaches when it comes to speed and power development for both court and field athletes. Charlie Francis is considered by many as one of the best coaches in the world when it comes to developing athletes for improvements in their speed and power. Although he spent the majority of his time training track and field athletes I believe his philosophy on training can have a profound effect on high school athletes looking to improve their overall speed and acceleration. In his book, The Charlie Francis Training System, he states the following “sprint training should underline the initial and long term development of virtually every athlete. The truly great team players are able to accelerate explosively both in defensive and offensive maneuvers."
If you were to have a conversation with a track and field coach as well as a football coach you would get several opinions on how to develop speed. The great thing about coaching is that everyone has their own philosophy and ways to train their athletes. For the purpose of this article I am going to focus on the court and field athlete. Below are some of the key points that I feel must be addressed if your goal is to develop the following:
- Linear speed
- Transitional speed
- The ability to decelerate and accelerate
Tip No. 1 What is your starting point?
In a perfect world every high school athlete would first have an assessment or screen from a qualified coach. The reason this is important is before you start a training program you should establish a baseline to know where you are and where you want to go. I would recommend that you seek out the advice of someone who can perform the Functional Movement Screen (FMS) or Postural Restoration Institute (PRI) assessment on you so that you can determine what exercises may cause problems down the road and provide a road map for your success.
Tip No. 2 Develop your aerobic system
When most athletes or coaches hear aerobic system they think of skinny marathon runners logging 40-50 miles a week. As a coach, I don’t want my high school athletes pounding the pavement in an effort to “build their base”. If you have ever read anything from Joel Jamieson (www.8weeksout.com) he recommends that instead of running for 30-60 minutes, athletes incorporate some circuit training into their off-season program to build the overall capacity and strength of their heart. The best way to do this is to wear a heart rate monitor and stay in the 120-150 bpm (beat per minute) range. By doing this early in the off-season athlete’s will have a better chance to perform “repeat sprints” during their season. As I stated earlier, I am not talking about track and field but rather the ability for an athlete to perform multiple sprints during a game. Here is an example of one type of circuit you could do with your athletes (Note, make sure they have perfect form when lifting weights and jumping):
Tip No. 3 Master body weight strength
When you sprint you have to be able to demonstrate good posture (i.e. relaxed shoulders, high hips, and proper hip extension). The majority of high school athletes that I work with do not have the proper strength to hold themselves in an upright posture. Here are a few exercises that they must master before heading over to the squat rack.
Tip No. 4 Hit the weights
When done properly, strength training can have a dramatic effect on your speed and your ability to change direction. One of the key factors in speed development is the ability to put force into the ground. One of the best ways to do this is by implementing a total body strength training program that teaches safe and effective progressions. In my opinion strength training is underrated when it comes to developing an explosive athlete. Charlie Francis defines agility as “a form of special strength in combination of body awareness." Here are a few exercises that I would include in a speed training program.
Tip No. 5 Implement transitional speed and power exercises
Court and field athletes hardly ever run in a straight line. They must learn how to stop, change direction and accelerate. Keep the volume of these movements low but the intensity high. Here are a few examples.
- Lateral crossover continous and sprint
- Backpedal to forward sprint
- Box jumps
- Skate hop w/ bounce and sprint
Note that one of my favorite speed training exercises is hill sprints. Keep it simple when doing hills. Find a good hill and sprint up for 20-30 seconds and then walk back slow. Repeat for 8-20 reps depending on how you feel for that particular day.
Tip No. 6 Don’t confuse speed training with conditioning
This is a common mistake among coaches. I admit that I have made this mistake in the past. So many coaches say that they want to make their athlete’s faster, however, instead of working on short bursts of speed they think by doing gassers their kids will get faster. There is a time and place various type of conditioning methods however 300 yard shuttle runs is not speed training. In order to develop speed athletes must be alert and fresh. Their CNS (Central Nervous System) must be firing on all cylinders. True speed training will take between 15-20 minutes of work. Also you must allow for a FULL recovery between sets. I would recommend that the volume of running be kept between 400- 500 yds. of speed work. An example could be a workout that looks like this:
- Warm-up and form running drills: 15-20 minutes
- Low level plyometric work: 8-10 minutes w/ full recovery
- Sprints: 3 x 10 yds, 3 x 20 yds, 10 x 30 yd. fly in sprints
- Strength Training work: 30 minutes
- Cool down and go home
Tip No. 7 Adequate flexibility
When it comes to flexibility I am not talking about the ability to sit down and touch your toes. The flexibility that I am interested in involves your ankles, knee, hips and shoulders. A great time to work on mobility is during the warm-up portion of an athlete’s training. Here are two exercises that you can implement today to improve your speed.
The tips and suggestions above are by no means a complete guide to speed training. Several factors go into the ability to run fast, jump high and change direction all while not breaking stride. However if you implement some of the suggestions above and follow the proper progressions I am confident that you will improve your speed on both the field as well as the court. Good luck!
Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog http://www.philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: Philly.com/Health
Athletes know that in order to play at their highest level they need to focus on nutrition, strength training, speed, skill, and staying healthy. An often overlooked part of an athlete’s ability to play at their peak level is sleep quality. About a month ago I was working with a female athlete and I could tell right away that something was not right. I asked her what time she went to sleep the night before and she replied "3 a.m., that is about the time I go to sleep every night." Keep in mind, the workout we were doing was at 9 a.m. the next day. So, at best, she got 5 to 5 ½ hours of sleep the night before.
Let me start by asking a few questions:
- Are you able to wake up every morning without an alarm clock?
- Do you get outside every day for at least 30 minutes?
- Do you feel more alert in the evening in comparison to how you feel in the morning?
Athletes and weekend warriors are spending millions of dollars every year on supplements to improve their performance to gain the competitive edge that they are looking for. As a coach I support the use of some approved supplements however, one of the best things you can do for your health and performance is free and most of us don’t take advantage of it.
As a coach, it is my job to constantly monitor how the athletes I work with are feeling. On a daily basis I will talk to them about their sleep patterns. I will often ask questions like:
- What time did you fall asleep last night?
- What was the quality of your sleep like?
- How did you feel when you woke up today?
According to Dan Pardi, who is the CEO and founder of Dan’s Plan (www.dansplan.com), people who are not getting adequate sleep are in perpetual jet lag. Reaction times as well as body composition are directly linked to the quality and the amount of sleep that we get in a daily basis. As an athlete, reaction time and body composition are extremely important to your game day performance. If either of these two things are off your performance is going to suffer.
A comment that I often hear from people is “I can’t fall asleep before midnight” or “I wake up every night at 3 a.m. and can’t fall back to sleep." If this is happening to you then your athletic performance as well as how you function the next day is going to suffer.
Our body cares about one thing and that is survival. If we develop poor sleep habits our body will slow down and conserve energy. Fat stores in our body will increase making it harder to lose body fat. Our metabolic system will slow down in order to meet the lack of sleep demands. Our bodies will age faster and our sympathetic nervous system will start to increase which will have a hormonal effect on our body that we do not want.
The good news is that we can reverse all of the negative effects of poor sleep with some simple changes to our lifestyle. With the addition of technology our minds are always on alert and our circadian rhythm is out of balance. People are glued to their phones as well as their computers. By doing this we may be contributing to an unhealthy lifestyle.
Here are 15 simple solutions to improving your sleep patterns
1. The amount of light we get every day from the sun has a dramatic effect on your sleep. Make it a point to get outside for at least 30 minutes every day. First thing in the morning when the sun comes up get outside for a couple of minutes and let the sun hit your face. This will start your circadian rhythm.
2. Reduce the amount of caffeine you consume after 2 p.m.
3. Reduce the amount of alcohol you drink daily.
4. Instead of staying up late to watch TV, tape the show or watch online. With things like Netflix there is no reason to stay up late to watch a show.
5. Exercise during the day and if possible exercise outside.
6. As the day goes on reduce the amount of time that you spend in from of a computer screen. The light from the screen tells the brain that you should be awake so reduce the amount of time in front of the screen.
7. When you go to bed don’t bring your computer or cell phone into bed with you. This will stimulate a response in your brain and will throw of your timing.
8. Take a warm shower or bath before bed. Also, if you add Epson salt to the water this will have a calming effect on your body due to the addition of magnesium.
9. Make the room as dark as possible.
10. Turn off as many electronics as possible near your bed. According to Dan Pardi light can penetrate our eyelids which reduces melatonin (Melatonin is produced in the pineal gland and controls the quality of your sleep).
11. Change the light on your computer. As the day goes on there are programs that can dim the screen to match the time of the day.
12. Make it a point to spend seven to eight hours in bed. If you have to wake up at 6 a.m. than you need to be in bed by 10 p.m.
13. Eat your last big meal approximately three hours before you plan to go to sleep. Growth hormone is released in the evening and if your digestion has to work overtime this may affect the quality of your sleep.
14. Make your room as cool as possible. This time of year [Fall] is fantastic sleeping weather. Keep the room around 65 degrees.
15. As you get closer to bedtime start to dim the lights. Instead of leaving all of your lights on at 7 p.m. start to turn off certain lights and dim others.
Athletes need to make fast decisions. If their ability to “think fast and react” is compromised their performance will suffer. I’m sorry to say that I think sleep habits for people will continue to suffer and people will continue to lower their immune system. If you want to stay ahead of the game and improve your performance you have a choice and the simple solution is to improve your sleep quality.
For additional information on improving your sleep I would recommend that you read experts like Dan Pardi and Brian St. Pierre.
“Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog (link: http://www.philly.com/philly/blogs/sportsdoc) on Philly.com. For best practices along with additional health and fitness tips, check out: Philly.com/Health
Have you ever suffered a serious knee injury? If so, what steps are you currently taking to ensure that you reduce your chances of hurting that same knee again? The unfortunate part of training and competing in sports is that injuries are a part of the game. Even athletes with the best training program suffer season ending injuries.. A hot topic over the past few years has been knee injuries and in particular ACL injuries. This year alone it’s estimated that 100,000 people will suffer an ACL tear with 30,000 of these people being high school athletes. We often hear how females are six to eight times more likely to suffer an ACL injury when compared to male athletes. Having worked with several high school female athletes, I definitely agree that they are at a higher risk due to their lack of stability as well as their overall strength when compared to male athletes. However, I think everyone should make it a point to implement their own program to ensure that they REDUCE their chances of suffering a knee injury.
I stress the word reduce because often time’s coaches and trainers tell players that they need to implement an ACL prevention program. Personally I don’t like to use that phrase because unfortunately there is no way that you can prevent an injury but you can greatly reduce the chances of suffering a season ending ACL injury with a solid training program. I believe Coach Mike Boyle said it best when he said that ACL reduction is simply “good training”. By this what I believe he meant was that a solid year round program is the best medicine for reducing your chances of injury.
When it comes to reducing your chances of suffering an ACL injury here are a few key points that I believe need to be addressed in a solid training program. The tips and videos below do not cover everything when it comes to ACL reduction but if you follow some of these tips you will see good results in your training and more importantly your performance on the field, court or track.
1. Get an assessment from a qualified coach
I would recommend before you start a training program that you get an assessment to see if there are any exercises that you should not be doing. There are many assessments to choose from. Here are a couple that I recommend that you check out:
FMS (Functional Movement Screen)
PRI (Postural Restoration Institute)
If you live near Sewell, New Jersey I would check out endeavorfit.com for your assessment. Kevin Neeld and his staff are excellent when it comes to doing assessments.
2. Start every training program with a good warm-up
A solid warm up should include the following:
Do your best to train in a neutral (pelvis) state. I learned these exercises from PRI (posturalrestorationinstitute.com).
Foam Rolling and movement
Mobility work for your ankles, hips and shoulder
Linear and lateral movements that progressively get faster as you progress the warm-up.
Anterior core training
A good warm-up could be accomplished in as little as eight to ten minutes if done properly. What I tell the athletes and weekend warriors that I work with is that this part of the program sets the stage for the training session. If you have been sitting at a desk all day long and then drive to the gym and jump into a “metabolic class/workout” without a proper warm-up you’re asking for trouble. Spend ten minutes warming up to reduce your chances of suffering a knee injury.
3. Learn to land and decelerate properly.
Most non-contact knee injuries happen when we stop rather than when we “take off” (Here is a video of a high school girl jumping at her assessment. Watch as she lands and notice her lack of stability as well as her shin angle when landing (Poor landing mechanics-knee). Before you start any advanced plyometric drills (i.e. repeat box jumps, single leg hurdle hips) I would recommend that you learn to land and stop properly. Here are three exercises that I teach early on in a training program.
It is very important that you learn to absorb force when jumping and landing. The coaching cues that I use for line hops and box jumps are “land soft” and “stick the landing”.
4. Improve your overall strength
Most people would see tremendous benefits in their performance by simply implementing weights/bands into their program. I hear it all the time from athletes as well as weekend warriors the reasons why they can’t implement strength training into their program. Excuses like “it makes me sore” or “I don’t have the time because I am playing five travel games this weekend (that’s a problem in of itself and I will talk about in a future blog). I’m sorry I am not buying any of these excuses. Strength training for the average person who is looking to get strong and reduce their chances of knee injuries does not need to be complicated. A solid strength program will include single leg training as well as bilateral lower body movements and upper body movements. For someone looking to start a strength training program here are a few exercises that would lay the foundation for a balanced and strong body.
- Split squats
- Sprinter step up
- Trap bar deadlift side view
- Inverted reach to med ball reach
- Good KB swing
- Push ups
- band pull ups
Knee injuries can change your career in an instant. Even if you have no intentions of ever playing a sport again I would highly recommend that you implement some of the strategies mentioned above. If you are a high school coach or athlete I want to challenge you to take a look at your current training program and see if there are any “holes” in your system. A key point to remember is that you have to go through the proper exercise progressions when training. Personally, I am always looking for ways to make my programs better for the athlete’s that I work with. I know I can improve and most good coaches are always looking to get better results for their clients. I challenge you to take your training to the next level and give yourself the best chance to stay injury free.
I recently gave a survey to clients that I have trained in the past asking them what are some of the biggest challenges they face when it comes to sticking to a training plan. The number one reason why people fail to stick to a plan, according to this survey, was their inability to find the time to exercise. After reviewing the results I can’t say that I was surprised. Our lives are busy. Between parenthood, work, school, social obligations as well as the stressors of daily life it can be difficult to find the time to fit in training.
This week I would like to share with you one of my favorite ways to train if you are pressed for time. This type of training is fantastic for both athletes as well as people looking to lose some fat. The type of training I am talking about is resistance band training. I was introduced to this type of training a few years ago from Dave Schmitz of Resistancebandtraining.com
As a parent of three children I have limited time to train so I was looking for some new ideas when it came to my own training. I enjoy lifting weights as well as running but I was looking for something that could offer both the benefits of strength training as well as provide a metabolic training effect for me. That is when I came across some videos showing the benefits of resistance band training. After watching several videos from Dave I decided to purchase my own set of bands to give this type of workout a try.
After a couple of workouts I was instantly drawn to this type of training. I immediately saw the endless ways that you could incorporate resistance band training into your own program. I also began to feel more athletic with this type of training. The bands that I was using are not your ordinary bands that you see at the gym with plastic handles and thin tubing. These bands are of the highest quality and they offer a training effect that, if you have never used them, will challenge even the best of athletes.
After using the bands for a few weeks I realized that this type of training offers the following benefits. Click the link below to watch the videos for each exercise:
1. The benefits of strength training without having to go to the gym every day.
2. The ability to train at your house, track or park.
Video: Band assisted push up
3. You can perform multi joint strength training movements with just one band.
Video: Band squat and row
4. Fantastic tool for total body power training.
Video: Band front squat
5. Bands offer several ways to incorporate metabolic training into your program.
Video: Band Mt Climber
6. Easy on the joints.
7. Instead of sitting down on a piece of equipment you can perform exercises while standing which will force you to learn to stabilize and move more efficiently.
8. A wonderful tool to teach young kids (as well as adults) to learn to decelerate and then accelerate properly.
9. Offers the best way to do pull-ups if you are unable to currently do pull-ups. Video link:
Video: Band pull ups
10. Tremendous tool to use if you need to work on your mobility and flexibility.
Video: Band single leg lowering
Resistance band training offers so many benefits to both athletes as well as weekend warriors. However, like any form of training it’s a “tool in your tool box”. I still love lifting weight as well as doing other types of training but bands offer a nice change of pace. If you are pressed for time adding resistance bands into your training can offer some unique challenges to your training. If you are just getting started I would recommend that your start off with the single band training package that will provide you with four bands for $52.00 (Click here to purchase the bands: https://rbt.infusionsoft.com/go/bd/kevinm/).
Good luck with your training and if you have any questions or comments feel free to send me an e-mail at email@example.com
“Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog http://www.philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: http://www.philly.com/philly/health/
If you were to ask most people what are some of the key factors that determine whether or not their body will respond to their particular type of training you will often get several answers. The majority of individuals would we say that you need to focus on the following:
- Strength training
- Aerobic training
- High intensity intervals
I am sure we could add a few more items to the list above but you get my point. I agree that the items that are mentioned above do play a pivotal role in your training as well as your ability to improve your health and transform your body.
However, one of the key areas that is often overlooked by most athletes as well as people looking for peak health is RECOVERY. Over the past couple of years there has been a greater emphasis among coaches to find the best recovery techniques for their athletes. For years athletes have implemented recovery techniques like cold plunges or contrast baths. Runners as well as multisport athletes have reaped the benefits of receiving post workout massages by skilled therapists.
In my opinion, having a strategy that addresses your recovery for every session is just as critical as the workout itself. When we are in the gym we are imposing a stress (i.e. weights, running, etc.) on our body in an effort to change the way we look or feel. Once we leave the gym or finish the workout we often neglect our recovery because “we have to get to work” or “I don’t have time to stretch because I need to get to a meeting”. All of us are guilty of this and at times it’s okay to allow this to happen however, if you really want to maximize your results it’s time to implement a recovery plan.
Here are a few of my favorite recovery strategies for both athletes as well as weekend warriors.
Post workout breathing: Instead of using every minute of your workout to spin on a bike or run that last interval cut your workout short by five minutes and perform 10-15 deep diaphragmatic breaths at the end of your workout. The goal here is to go from a sympathetic state (fight or flight) to a parasympathetic (rest and digest) state before you jump in your car to head home. By doing this simple task you will kick start your recovery process and allow your body to return to homeostasis.
Have a post workout drink/smoothie: This is a topic that continues to be debated by coaches and athletes. Does drinking a protein shake immediately after a workout speed up the recovery process? For me, I believe the benefits of having a quality protein and carbohydrate shake after a workout (10-20 minutes post workout) does have benefits in terms of carbohydrate recovery as well as hydration. I also believe it has psychological benefits as well. A simple way to implement this is to either make the smoothie the morning of the workout or make one the night before and freeze it if you prefer to have it cold. Either way the smoothie is a much better option than ice coffee and a muffin on the ride home.
Massages: I am big believer in manual therapy. If you listen to experts like Patrick Ward (www.optimumsportsperformance.com) he will tell you that tissue quality is critical to recovery and performance. If you have ever had a massage you know that there are several different kinds to choose from. For starters, I would recommend that you find a skilled manual therapist who can determine what state your nervous system is in (i.e. sympathetic or parasympathetic) and decide what type of treatment is best for you. Most professional athletes have the ability to get a massage 2-3 times per week. If you are on a budget, like most people, try and block out a massage once a month if possible. Another good option is to contact a local massage school and ask if their students have to do clinical hours. This option can be a great way to get a massage once a week.
Epsom salt baths: When I tell most adults about this the first thing they say is “My grandmother use to tell me to do this”. The reason your grandmom knew about this is because chances are she was a lot healthier than we are right now and she knew the benefits from a warm Epsom salt bath. The benefits we receive from this are an increase in magnesium (this is good since most of us are deficient) as well as a calming effect to our body. A great time to implement this strategy is before you plan to go to bed. This will help you relax and I can almost guarantee that you will have a great night’s sleep by implementing this simple strategy.
Mobility circuit: The majority of men reading this could benefit tremendously from this tip. Instead of heading to the gym and jumping on the treadmill for 45 minutes I want you to focus on a total body mobility program. Chances are if you sit all day at a desk you have back as well as neck pain. I can also guarantee that your hamstrings feel tight all the time. A good mobility circuit can take as little as 10-15 minutes. Here is a sample routine
Warm up with 10 deep diaphragmatic breaths (prone or supine)
- Ankle mobility (Wall ankle dorsiflexion)
- Hip mobility (Groiners)
- Shoulder mobility (Push up w/ T-spine rotation)
- Movement (Single leg A-skips)
Performing a good mobility circuit is a great way to speed up the recovery process as well as reduce DOMS (Delayed onset muscle soreness).
Meditation: If you had told me a couple of years ago that meditation could help you speed up your recovery I probably would have laughed at you. However, having done a better job of being open to new ideas and educating myself, I now believe that mediation can have a big impact on your ability to recover. Most of us are always on alert. Our minds are always racing from one idea to the next (myself included). In her book Mind Over Medicine, author Lissa Rankin M.D is quoted as saying “When our beliefs are hopeful and optimistic, the mind releases chemicals that put the body in a state of physiological rest, controlled primarily by the parasympathetic nervous system, and in this state of rest, the body’s natural self-repair mechanisms are free to get to work fixing what’s broken in the body”. If you speak to an expert on mediation I am sure that his/her idea of mediation may be different than mine. I am new to the process and like anything it takes time to master this type of treatment. What I would recommend is start with 1-2 minute segments both in the morning as well as the evening before bed. Do your best to focus on your breathing and try clear your head of any negative thoughts. At first this will be very hard to do but as you become more comfortable with your breathing you will start to see the benefits and you can than increase the time spent meditating. The best time in my opinion to do this is first thing in the morning before your day gets too hectic.
A final point to remember is that your body is very smart. It will adapt to the stress placed upon it. So, you need to switch up your recovery techniques every couple of weeks. If you get a massage every day using the same technique although it will feel good it may start to lose some of its benefits. I always recommend that you cycle through your favorite techniques every couple of weeks. I realize that some people will read this and say “Recovery is for wimps, all you need to do is work harder”. I honestly use to think that as well, however, trust me when I tell you that having that mindset was one of the worse decisions I ever made. Your body will eventually shut down and if this happens you may eventually find yourself in a deep hole and your chances of injury and illness skyrocket. Be smart with your training. A key phrase that I live by now is “Train hard when your body is ready and rest hard so you can reap the benefits of your hard work.”
“Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog http://www.philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: http://www.philly.com/philly/health/
When it comes to your training you should always be looking to finds ways to improve. Many of us who train have a tendency to get stuck in the same old routine. We do the same exercises day in and day out and wonder why we stop seeing results. This week I want to share with you TEN WAYS that you can improve your training.
1. GET TO SLEEP BY 10:30
When I ask most people when they fall asleep the majority of people respond by telling me they are unable to fall asleep before midnight. It’s very common for people to tell me that they are unable to fall asleep before 2 a.m. This is a growing problem for a lot of people today. Research has shown that when we sleep our body begins the process of repairing itself. If we are unable to get an adequate night’s sleep how can we expect to feel alert and energize for the next day?
2. FOCUS ON POST WORKOUT RECOVERY
One of the easiest ways in my opinion to improve your overall training as well as your body composition is to put an emphasis on your post workout nutrition. A simple way to make this a part of your training plan is to have a protein smoothie already made for when you finish your training session. You can either bring it with you to the gym (freeze it before you come) or have one made when you get home. Whatever you decide adding some protein, carbohydrates and fat to your post workout nutrition will give you a leg up on your competition. I would recommend that you try and drink your shake within 15-30 minutes of completing your workout.
3. GET A TRAINING PARTNER
Plain and simple, people train harder if they are working out with someone. Find someone (ideally a friend, coworker or neighbor) who is looking to get in shape and is willing to train with you. Talk about your goals together and make a commitment to train with one another a few days a week. By doing this you will feel a stronger commitment to your training and someone will hold you accountable to your program. Other options include hiring a personal trainer or working out with a small group (i.e. semi-private training)
4. ADD SOME WEIGHT TO THE BAR
If you are currently lifting weights than you are one step ahead of a lot of other people who are missing out on one of the best ways to change your body. However, I would be willing to bet that the majority of people who are lifting weights right now are happy with the weight they have on the bar. Instead of being satisfied with the weight on the bar, I challenge you to increase the weight on some of your big lifts (i.e. front squat, bench press, overhead press, etc.) by 5 lbs. this week. The following week shoot for 10 pounds. It goes without saying that you should always focus on good form, however, increasing the weight in small increments is a great way to add some strength as well as some muscle.
5. DO A PROPER WARM UP BEFORE EVERY TRAINING SESSION
I see it all the time. I watch people walk into the gym sit down on the peck deck machine or flat bench and start their chest workout. No warm up just straight into their routine. If there is one thing that I am adamant about it is making sure that all of my athletes and clients perform a proper warm up. The excuse that most people give is “I don’t have time”. I look at them and say a good warm-up can be completed in as little as 5 to 10 minutes if you do it correctly. The warm-up sets the tone for the training session. Ideally I like to see the following categories covered in a warm-up:
- Alignment (neutral pelvis)
- Proper breathing
- Foam rolling
6. ELIMINATE PROCESSED FOOD THIS WEEK
One of the easiest ways to feel better with in and out of the gym is to reduce the amount of processed food that you consume on a daily basis. I am going to challenge you this week to eliminate all processed food this week. I am willing to bet that if you do this you will see an increase in your overall energy as well as your ability to recover from one workout to another.
7. GO FOR A LONG WALK OUTSIDE
One of the best ways to relieve stress as well as improve your cardiac output is to go for a long brisk walk. Ditch the cell phone and headphones and get outside. The sun on your face as well as the fresh air will do wonders for your body.
8. MAKE A POWER SMOOTHIE
Most smoothies you buy at a smoothie store are loaded with sugar as well as fruit substitutes. Instead of wasting your money on high sugar/low protein smoothie try this recipe instead:
- ½ banana
- 1 cup of strawberries
- ¼ cup of beets
- ½ cup of kale
- ¼ cup of frozen mangos
- 1 tbsp. of melted coconut oil
- 1 tsp. of spirulina (This can be purchased at most health food stores)
- 5-6 ice cubes
- Blend for 30-45 seconds and drink up
9. FOCUS ON YOUR HEALTH RATHER THAN WEIGHT LOSS
This week put away the scale and focus on improving your health. Dropping 20 lbs. of weight does not automatically make you healthy. Instead, focus on habits that you can sustain. Examples include getting quality sleep, eating a balanced diet as well as finding ways to manage your stress.
10. TRAIN LIKE AN ATHLETE
All of us have an athletic side. As kids we use to run and jump; but as we grow older many of us have a tendency to lose our athleticism and ability to generate power. Training like an athlete will automatically increase your power. Here are three exercises that you can do to help you feel like an athlete:
1. Box jumps - Start with a very low box if you have never done this before land soft.
Video: Box jumps
2. Medicine ball throws - I always recommend that you start with a light (2-4 lbs.) medicine ball.
3. Transition runs -These runs are best done on a track or a turf field. Start slow and progress.
Video: Shuffle to sprint
If your results have stalled and you want to jumpstart your fitness this month, try adding some of these options to your training plan. You don’t need to all of these recommendations at once. Start slow and progress. Remember proper form and progressions are critical when it comes to your training.
“Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog (http://www.philly.com/philly/blogs/sportsdoc) on Philly.com. For best practices along with additional health and fitness tips, check out: Philly.com/Health