Author: Alejandro Hermoso

This is one of the questions I most often ask of my patients and clients. On the surface, it seems like an innocent inquiry. However, it often leads to more meaningful introspection. Although tempted to give a knee-jerk response, it’s tough to meaningfully answer this “off-the-cuff”. Often, it can be totally disarming. It asks about a level of self-awareness few of us naturally possess without some situation that required a serious look inside ourselves. Although it may be a wee bit uncomfortable, in my Private Practice it does provide a useful starting point for our discussions. Research has suggested (and…

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The average person believes testosterone to be essential for muscle growth. But it’s a mistake to overlook how important estrogen is for muscle gain. Despite popular belief, estrogen is essential for muscle growth. Estrogen levels that are too high or too low could cause a deficiency in muscle quality. The steady level of estrogen supplied by contraceptives could also affect the ability to grow muscle tissue. The amount of estrogen affects the development of muscles in women and those who take oral contraceptives may be at a disadvantage in building muscle compared to women who menstruate naturally. By Mallory Warner…

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Shtretching has been somewhat of a buzz word in the athletic performance community for some time now. Some love it and some hate it. As more people begin to investigate diverse ways of stretching and warming-up before a workout or competition, it has become increasingly noticeable that there are many conflicting ideas on the best way to prepare the body for competition or activity. Over the years, it’s become widely understood that flexibility, mobility, and the production muscular force are extremely important in relation to success as an athlete. As time has progressed, most findings indicate that stretching along with…

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Nutrient timing is a critical element that many people are missing from their health-related goals.   It could be why you see so many people plateau throughout their fitness journey.  It’s the foundation for all things health-related, from trying to lose weight to maximize muscle growth. Once you understand nutrient timing in terms of when and what to consume, you’ll start to see results you’ve been trying to achieve. However, nutrient timing is only as effective as the appropriateness of the nutrients provided.  By Seante Collins You’ve probably heard over time that breakfast is the most important…

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The sports supplements industry is one of the largest industries in the world of sports, especially with respect to revenue. Athletes are often attracted to these supplements by the effective marketing approaches used by marketers to sell these products. In sports, every athlete seeks to stage the best performances to achieve different milestones through their sporting life. The availability of supplements that can enhance the performance of these athletes makes them seductively attractive for these individuals.  No one would miss an opportunity to improve their performance, irrespective of the risks that exist. However, there is a need to ensure that…

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It’s safe to say that sports performance coaches play pivotal roles in the lives of their athletes.  For most of the offseason, athletes spend more time with the sports performance coaches than any other coach.  The mission of a sports performance coach is full of responsibilities.  A few of the many jobs a strength coach oversees are to improve their athletes’ fitness, teach them technique, and even act as a pseudo-dietitian.   These tasks are carried out by the strength coach so that their athletes can achieve the highest level of performance.  However, it may be argued that the most…

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Selective Androgen Receptor Modulators (SARMs) are nonsteroidal research chemicals that function as either agonists or antagonists when binding to androgen receptors. These compounds were created with the intent of mimicking the tissue-building effects of the male sex hormone, testosterone, without the presence of any unwanted side effects.  SARMs have been around for the past two decades but have only recently hit the spotlight in the realm of sports performance.  They are especially popular among bodybuilders and fitness buffs because of the supposed anabolic effects they may have on increased lean-body mass. They were originally created with the intent of treating…

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“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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