March 7th, 2017

Power Lifter’s Insane Squat

The Arnold Classic was this past weekend which for those of you who don’t know is a competition of the world’s strongest men and they do a variety of things to prove their strength and who the strongest man in the world is.


The crazy thing that happened this weekend though is that a power lifter by the name of Ray Williams set a squat record by squatting 1,053 lbs! The squat is an important lift to develop speed and lower body strength and should be integrated in your workouts. This is just a man who you should model yourself after and get after your goals and one rep max!


March 3rd, 2017

Three Core Strengthening Exercises

As an athlete arguably the most important muscle you can train is your core or your abs. Your core is connected to many other muscles and it a foundation for balance, and more athletic movements. Below I will list three great exercises to strengthen your core so that you have an edge on the competition and perform elite.

1. Weighted Sit-up


The weighted sit-up is a nice exercise for your core because not only does it keep the muscle contracted by being in a sit-up position but it is also weighted or resisted so it activates the muscle even more and makes it harder to complete the movement. Shoot for 50 reps with a weight that challenges you but allows you to complete all 50.


2. Weighted Cable Crunch


The weighted cable crunch works your abs a lot. In order to perform it you will grab a rope at the pull machine and lower so that when you kneel it is just slightly above your head. Then from there you just pull down until you hit your legs. With this exercise you have freedom of weight to add what you please to challenge yourself.


3.  Planks


Planks are a great way to involve not only your abs but also lots of other muscles as well. Being in an elevated pushup position makes it harder on your core and allows you to incorporate multiple muscles into one bodyweight exercise.


February 26th, 2017

Fat Burning Supplements

So you’re trying to slim down for something? Well often time to cut weight or to just feel better about their goals athletes incorporate fat burners into their diet. Fat burners are supplements that essentially heat you up or work internally to make you sweat more and initiate the fat burning process quicker and more effectively. Below I will list a couple easy to use fat burners that you can look into.



Caffeine acts as a fat burner because it’s a stimulant. Caffeine has been known to slightly up your metabolism and cause it to work better. Chemically it binds to your fat receptors and helps break down fats.

Green Tea Extract:


Green tea aids fat loss by boosting the number of calories you burn in a day. That’s why you hear of people going on a green tea diet and losing all this weight! You can take it 30 mins prior to training or just whenever in your day.



February 26th, 2017

Train and Eat Like Your Favorite Celebrity

Have you ever noticed how we always hear about what celebrities are doing for their workouts and more importantly their nutrition? We always do and that is because we want to be like them. What we need to understand is that in order to keep their jobs these celebrities who do these strict dieting and training regimens is that they have to be strict about it.


Much like a celebrity an athlete should train like it’s their job and that they have to do it. With this mindset it puts you into the zone of committing to something and sticking with it. Results come within time and  you must stick to your regimens to succeed. The celebrities we hear about for their insane transitions are those who are putting in hours a day in the gym and carefully thought out meals that may not always be the best but they show results. Try to be like your favorite celebrity and be strict on what you do so that way instead of hearing about them you hear people talking about you.



February 16th, 2017

Cold and Flu Season Supplements

It seems like many of the students here at UW-Whitewater are coming down with some form of sickness so once again that means that flu season is upon us. During this time it is important to take care of your body. Below I will list three must implement things to supplement into your diet to keep you healthy during this flu season. It’s important to stay healthy and not get sick as that could sidetrack your progress as an athlete.

clear-water-glass1. Water


No surprise here but water is my number one choice. Water is so essential and I am willing to bet all of us can drink more water in a day. Water flushes out toxins and regulates your body to keep it healthy so it is essential. As a general rule of thumb, you don’t have to pay attention to drinking so many eight ounce glasses a day like you’ve heard before; instead, sip on water throughout the day to keep regulated and to not burn yourself out too quick. Pay attention to your urine color as well as it should be clear throughout the day and if it becomes yellow you must start drinking more water again.


2. Vitamin D



Vitamin D is essential for cold and flu season because our easiest source of vitamin D comes from the sun which isn’t always out during flu season. If the sun isn’t out then you can feel free to run to the nearest drugstore to pick up either a multivitamin that includes  vitamin D or just vitamin D supplements if you’re very deficient in it. Regular use of Vitamin D is advised instead of just using it on a case by case basis.


3. Immune Boosters



A quick and easy way to help boost your immune system to fight off a virus is to buy an immune system booster. These come in easy to swallow pills or other forms that help strengthen the immune system to combat viruses.


February 16th, 2017

The Deal on Protein

So what’s the deal on protein? We hear about it all the time as athletes and we are always told to consume more because it’s important to our bodies. But why is it so important? Well I looked into it and this is what I interpret from looking into it.

Protein is important to our bodies because it is a building block for muscle. It’s common knowledge that as we workout our bodies are depleted of protein and become fatigued so that is why we supplement protein into our diet. Protein replenishes these muscles and helps combat the fatigue you get from a workout. Something interesting about athletes though is that we often eat way too many carbs because we think that carbs are the most important thing to us because they supplement our energy which is partially true but in reality all these carbs we are eating is causing a protein deficiency in our bodies. We already burnt our protein reserves so we need to replenish them and often times we really don’t, we only partially replenish them.


various protein sources

A basic rule of thumb that we athletes can do is to consume protein with each meal. It doesn’t have to be a lot every meal but just incorporate it with every meal or snack you have. What I like to do is consume a protein shake right away in the morning, after practice, and then just before I go to bed that way my body has the protein it needs to function and heal properly. Protein is very important so I encourage you to be conscious about it and take it into consideration the next time you eat.


February 9th, 2017

Four Fantastic Exercises for Athletes

In whatever sport you’ll play getting stronger is a key to be competitive and to get better. Here is a list for four exercises that will become the base for your strength gains.

1. The One Arm Cable Row 

The One Arm Cable Row

The One Arm Cable Row

The one arm cable row is important for an athlete because it will target the bicep, back, obliques, and your core. The core is essential to being athletic and being explosive because it is a huge muscle that attaches to many other muscles. In practicality with sports, the core lets you maintain balance to keep upright, and helps aid in your push and pull movements. The one arm cable row is an exercise that keeps you in an athletic position and helps with your grip strength, and posture.

Rep Range: 3 sets, 8-10 reps per arm, 2 minute rest between each set


2. Sled Push


The Sled Push

The sled push is important for an athlete because it teaches pure explosion and incorporates almost the entire body. The sled push targets your quads, glutes, hamstrings, calves, chest, arms, and core. What’s important about the sled push is that it puts you into the athletic stance already and then from there it will teach mechanics of running and is excellent for conditioning.

Rep Range: 6-8 (40 yards) sets, 7-12 second sprint


3. Medicine Ball Toss


The Medicine Ball Toss

The medicine ball toss, or the med. ball toss is one of my personal favorites. The med. ball toss is a beast of an exercise that targets your quads, glutes, shoulder, and triceps. This exercise is great for lower body power and puts you into the position to propel your knees, hips, and ankles upward.

Rep Range: 4-5 sets, 8 throws, 90 seconds rest between sets


4. Burpees


The Burpee

The burpee will target your quads, glutes, hamstrings, chest, shoulders, triceps, and core. The reason I chose this exercise is because it can be done anywhere and you don’t need any equipment to do it. It incorporates many muscle groups and the resistance from your body weight will aid in the strength building from this exercise. This is a very explosive exercise so it is great for your strength and should be incorporated into your routine.

Rep Range: 5 sets, 15 reps, with 90 seconds between sets



February 9th, 2017

Mind Games

All too often in sports we are confronted with situations where we need to “clutch” up. These situations either make or break the game and on a bigger level even maybe the season. In these  moments the most important thing to focus on is your mind. The mind controls the body and what you tell your mind to do the body will do.

There have been many times where I have been in a competition and have gotten in my head and have lost the concentration and positive attitude I needed to win. It’s important to guard your mind from negative thoughts during a competition because those thoughts will eat at you and distract you from even the simplest of things.

What I have done to help with these “mind games” is to visual yourself succeeding. The day before a competition, start imaging yourself in the situation and how you will execute what you want to come from it. The day of the competition do the same and repeat this process until you are finally in the competition. These positive thoughts and positive thinking will put your mind in the right direction so that you can perform to the best of your ability.

Above all, remember to breathe. When you feel yourself starting to get rattled, breathe. This breath along with your visualization of success will allow you to focus on your task at hand. I stress that breathing is perhaps the single most important thing you can do in a situation you’re anxious in because it allows you to lower your heart rate and focus.


Ignore the distractions and focus on what matters