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Carbs: Time Them Right for Amazing Results

Carbs aren’t exactly an essential macronutrient — your body can function fine without them. But when used correctly, carbs can play a role in helping you meet your fitness goals. For instance, carbs replenish the glycogen that your body needs to store and use energy. They also promote serotonin release in the brain, which is essential for recovering from…

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10 Foods to Pack on Muscle Mass

Packing on muscle mass is a simple — but not necessarily easy — process. Entire textbooks, websites, podcasts, and television shows are dedicated to the intricacies of enhancing body composition, but gaining muscle mass is ultimately about prioritizing and optimizing three important details: training hard, recovering properly, and making the right food choices. When it…

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How to Run a Successful First Spartan Race

Obstacle racing is the one of the fastest-growing participant sports worldwide, and Spartan Race Inc. is the premier organizer of these races. These grueling races require runners to exhibit a well-rounded spectrum of athletic abilities, from stability, power, and strength to mobility, agility, and cardiovascular fitness. Spartan races are run in more than 50 countries…

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The Cellular-Level Benefits of a Ketogenic Diet

For your body to function properly, the trillions of cells inside it must communicate constantly. When these cells’ ability to send and receive signals is compromised, the breakdown in communication can lead to a wide range of chronic and metabolic conditions. Some of these conditions are common, such as high cholesterol, uncontrolled cell proliferation, and…

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The Best Foods for Faster Injury Recovery

In sports medicine, an injury is anything that acutely or chronically disrupts anatomical function or generates pain. Acute and chronic injuries cause damage in different ways, so tailoring and fine-tuning are essential to the recovery process for both types. Besides the type of injury incurred, several other factors dictate the building blocks necessary for a…

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Customizing Nutrition and Training for the Female Cycle

You have to plan a lot of things around your cycle, but did you know that includes your health and fitness routine? If you’re physically active, then the complex hormone changes you experience each month can pose several unique nutritional and training challenges. The menstrual cycle is 28 days of your body preparing an egg…

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The Top 4 Exercises for Developing Athletes

Athletes are unique individuals. The attributes necessary to succeed in a sport encompass much more than “God-given genetics.” Don’t get me wrong: There are certain attributes we can’t develop in the weight room, such as height or wingspan, and it’s true that those attributes can be great indicators of athletic potential. But other attributes can…

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How to Get Abs Like an American Ninja Warrior

As a professional athlete, I know core strength is important. But it’s not just important for me in the gym — it’s a critical part of daily life. From simply picking things up to even standing and sitting, our core muscles are engaged in almost every movement we make. My philosophy with ab workouts is…

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An NFL Strength Coach’s Top 10 Lower-Body Exercises

If you want to see results from any type of exercise or movement, it comes down to efficiency, mastery of the movement, progression, and commitment to the process. Whether your goal is to improve your lower or upper body, compound exercises put stress on your system as a whole, leading to the best results. These…

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Hormonal Imbalance: 5 Foods That Wreak Havoc

Hormones such as estrogen, testosterone, thyroid, cortisol, and insulin are invaluable chemical messengers that affect many aspects of your overall health. The glands and organs that make up the endocrine system, including the thyroid, adrenals, pituitary, ovaries, testicles, and pancreas, are in charge of secreting and controlling these hormones, and if just one part of…

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