Author: Alejandro Hermoso

“We need to consciously become more aware of being present and “in the moment” By Nancy J. Pinney The year 2020 certainly has been an unprecedented one for the history books.  Our lives became a paradox of the whole world changing daily while our individual lives were caught in this stagnant state.  Life suddenly became a mental “head game”!  Many people didn’t realize before 2020 that the health of our bodies are our most important possessions.  Moving forward, let’s hope that everyone will recognize the importance of our physical, mental, emotional, and spiritual well-being.  One thing that did not change…

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“The “latest and greatest” technological advances in human performance can often cause us to overlook the basics.” By Destiny Snape Athletes are under constant pressure to maximize their performance with the best nutritional programs, training regimens, supplements, and recovery techniques. There are hundreds of studies promising the most effective ways to improve athletic performance using never-before-seen methods. With all the information out there, it’s easy to be sucked in.   The “latest and greatest” technological advances in human performance can often cause us to overlook the basics.  Strength, for example, is a vital component in developing a competitive edge over…

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“With just a few simple dietary changes and consistent activity, it is possible for an 80-year-old to look, perform, and feel better than they did at 40-years-old.” By Nolan Lepkoske Sarcopenia is defined as age related, involuntary loss of skeletal muscle mass, strength, and function. Beginning as early as the age of 35, evidence suggests that skeletal muscle mass and skeletal muscle strength decline in a near-linear fashion, with up to half of the mass being lost by the 80th year. Researchers and personal trainers alike have noticed that even in the aging population who maintain active lifestyles and engage…

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For athletes to perform to the best of their ability, coaches in today’s game need to establish effective relationships with their players. Successful coaches are successful motivators, first and foremost.  Coaching and athletic performance have a direct correlation with one another. If the athlete does not trust that their coach believes in them, the player will not grow to their greatest potential. Establishing a positive athlete-coach relationship is critical to achieving effective communication. Effective communication is necessary for building the base of your relationship with your player. Each athlete reacts differently because every player is unique.  To be an effective…

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With competitive drive and strong motivation to improve, the dedicated athletic population imposes many risks upon their personal wellbeing.  It’s no secret that their bodies endure all kinds of wear-and-tear; between intensive training and nutritional strategies, athletes strive to push their absolute limits in sport. While this high-powered effort is quite beneficial and necessary in order to produce improvements, it may also fuel a vicious cycle of poor self-image. Constant dissatisfaction with performance, excessive training, or failure to rest and recover all contribute to a player’s self-esteem. Reasons behind such extremes may stem from weight-related requirements of a position, or…

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Fitness is related to the type of training. It’s the successful result of adaptation to stress. When muscles are stressed by physical exercise, they progressively elevate their capacity to handle that stress. This desirable adaptation is called hypertrophy. Adaptations are achieved when regular training is followed. DNA includes genes that are the blueprints for each protein in a muscle cell, such as regulatory proteins, contractile proteins, and enzymes. Changes in the gene expression of the cell increase the functional proteins with training. While many associate “stress” in a negative light, some damage is required for maximizing adaptation. Exercise also places…

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Sleep is an essential component of human life.  It’s important to maintain our health physically, psychologically, emotionally, and athletically.  The quality of sleep also has a direct impact on the quality of athletic performance, with poor-quality sleep having negative effects on performance and vice-versa.  There are causes and negative effects of poor-quality sleep on athletic performance as well as how the positive effects of good-quality sleep can provide some science-based recommendations on how to improve the quality of sleep for athletes.  By Mokonya Njie A generalized distinction between poor and good-quality sleep lies in duration and setting. In…

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Antihistamines are an over-the-counter medication that are typically taken to help relieve coughing, nasal congestion, sneezing, itchiness, or hives caused by dust, pollen, molds, or pet dander. It is a drug that reduces or blocks histamines and their effects. But there are findings that antihistamines reduce the benefits of exercise and may negatively affect exercise recovery.  By Aniyah E. Fisher Histamine is an organic nitrogenous compound chemical found in some of the cells of the body. It is an important chemical created by your immune system, and it plays a part in a number of different bodily…

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When we think about athletic performance, there have been hundreds ofimprovements made to technology, sports genetics, data analytics, and virtual reality. The ultimate goal is to be the fastest, the greatest, break World Records, and become the phenomenon in your respected sport.  By Destiny Snape The pressure is on to become the best. Studies are being conducted almost every day to determine the most appropriate way to achieve those goals. With all the possible methods to improve athletic performance, we’ll examine the role of the gluteus maximus in developing speed and power, a key component in most…

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In my Private Practice, as well as among my friends and colleagues, I have been hearing more and more expressed frustration with travel restrictions and lockdowns.  One of the most common complaints seems to be related to the apparently arbitrary, inconsistent, and illogical rules and regulations.  I keep hearing about “moving goalposts” being used to justify onerous restrictions.  It seems that, just as soon as promised criteria for “opening up” or “getting back to normal” have been achieved, those pesky goalposts are moved once again. I was having lunch with a colleague, and he was recounting several trips…

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