Eat for Excellence

Eating For EXCELLENCE

1) Avoid binging. People often binge because their body is nutrient deficient. This can be solved through:

a) Avoiding empty calorie foods. These are foods high in refined sugars and/or fat, and low in nutritional value. Foods like cookies, juice or soda pop, chips, snack foods, fast foods, baked goods, etc. Your body knows you haven’t given it anything it can nutritionally use so it demands you eat again. If you feed it nutrient deficient foods again it will get you to binge later in an attempt to get the vitamins and minerals it needs. This leads to stored fat as the body can’t convert the “empty” calories as efficiently to useable energy. Empty calorie foods also cause a strong insulin response which may lead to an energy crash 1-2 hours later. Not to mention contributing to heart disease, diabetes and chronic degenerative diseases of aging.

You say you don’t eat that much? Oh, you may be surprised! It is well hidden by food manufacturers. They know that we are addicted to sugar, so they hide it in our foods to make us want to buy more of their products, so they can make more $$$$$. Learn to read labels. Sugar is often disguised under the following names usually ending in -ose: glucose, dextrose, sucrose, lactose, maltose, fructose, corn syrup, trubidino.

b) Avoiding things that interfere with digestion, assimilation and ultimately cell deprivation of nutrients:

-Drinking excess liquids with your meals. Don’t. When you drink lots of liquid this dilutes….. Don’t drink icey cold liquids with food either. Cold shrinks the blood vessels in the stomach, reducing the stomach’s ability to produce the acid chemicals that you need to effectively digest food so your body can benefit from it to the fullest extent possible.

-Not chewing food enough. Chew food until it has the consistency of baby food.

-Taking antacids. This prevents stomach acid from breaking down protein into amino acids to be absorbed.

2) Drink a high quality whey protein drink as your first nutrition in the morning. This provides a quick source of amino acids as fuel to jump start your body’s metabolic processes.

3) Eat fruit 30 minutes later. Two pieces should be adequate. This speeds up your metabolism by giving your body some fuel after a 12 hour fast, (break-fast). In doing so, you will burn more calories and have more energy. Approximately 1 1/2 hours later eat some complex carbs with some protein like lean meats such as chicken, turkey or better yet, fish.

4) Eat live, colorful, high water content foods. Examples would be fruits and vegetables, those that are as fresh as possible. They were recently alive, (until picked). Most are very colorful and have a high water content. The longer fresh picked produce sits, the lower it’s nutrient, fiber and enzymatic value. Avoid processed, dead, bleached, dry non-foods. The first thing I cut out when I begin to diet is starches, especially refined ones, (breads, pastas, etc.).

5) Look at the fat content/serving of the foods you eat. Don’t eat any with >2g/ serving. The only exception would be with essential fatty acids like flax oil, cold water fish like salmon, cod, halibut, and nuts.

6) To get lean, lift weights. Increasing your muscle density will help you lose and keep weight off. Muscle burns more calories at rest, so having more muscle helps to keep you lean. Muscle also acts as a storage depot for calories that can be called on later for energy. If your muscles are small or flabby they can’t store as much energy, so guess where that energy (calories) are stored? Right, exactly where you don’t want it, on your hips or your waist line!

7) Never eat closer than three hours before bed. Eating before bed affects your body’s ability to rest and recover, as digestion requires an enormous amount of energy. Food also stimulates insulin release. Insulin is antagonistic to the release of growth hormone. Growth hormone is released when you reach deep sleep. If your insulin levels rise, it suppresses growth hormone release and prevents your body from stimulating growth, healing and repair

 

Energy and Hydration All in Frozen Bar !

Product Overview:EnergIce® frozen ice bars are the leaders in producing healthy premium ice bars providing athletes with a boost of hydration and energy on and off the field. EnergIce® uses the world’s best and most hydrating ingredients packaged in the perfect on-field consumption size of 2.5 ounces.The energy and hydration occur in the Energice bar and allows athletes to get back to playing faster than ever

EnergIce® Ice bars provide active refreshment and great taste – Just COOL IT and FUEL IT.

The EnergIce® team demonstrates leadership and game changing innovation in the health and fitness industry.

The team of parents and coaches found inspiration from their children’s sporting events. The unique group set out to create a healthy refreshing alternative to the predominance of sporting drinks containing high levels of sugar and stimulants and to put an end to the pile of half-full plastic drink bottles left on the field after games.

EnergIce® is approved by the National Sanitation Foundation (NSF International) one of the most trusted name in food/consumable -safety, and has received NSF’s Certified for Sport® Certification, which helps athletes, coaches and trainers make more informed decisions when choosing sports supplements.

NSF’s certification program is widely recognized by most professional sports leagues and other organizations including, National Football League (NFL), Major League Baseball (MLB), National Hockey League (NHL), PGA TOUR, Ladies Professional Golf Association (LPGA), Canadian Centre for Ethics in Sport (CCES) and the New York Police Department.

NSF’s certification program has been designed for participating manufacturers and their products that include product testing for +165 banned substances, label content confirmation, formulation and label review and production facility and supplier inspections.

·EnergIce® also is WADA (World Anti-Doping Agency) compliant.

EnergIce® is approved and licensed by the National Collegiate Athletic Association.

for  more information please contact [email protected]

2016 Athlete Honor Roll

Every year, we recognize an individual sport athlete and team sports athlete whose performances over a 12-month time span have been exceptional.We continue to build on the past with the enthusiasm and efforts of our current athletes. Our 2016 Athlete Honor roll is an SPG Alumni favorite.As we look to the future, our vision includes improvements and enhancement of our facilities, our programs, and the experiences of our athletes.

Here are the 2016 Athlete Honor Roll

 

  1. Crystal Dunn-Soccer
    Washington Spirit forward Crystal Dunn was voted the National Women’s Soccer League (NWSL) Player of the Year.In September 2015, Dunn was added to the roster for the national team’s Women’s World Cup victory tour prior to September 17 match against Haiti, becoming the first player not on the World Cup roster to join the tour.Dunn made her first start of 2015 against Haiti and earned her first cap since the England friendly. She recorded her first career national team assists, both on Carli Lloyd’s goals, and scored her first national team goal in the final moments of the match.Dunn played her first Olympic qualifying match in the national team’s opening game of the CONCACAF Women’s Olympic Qualifying Championship. She scored her fifth international goal in the 5-0 victory over Costa Rica
  2. Robby Meehan US National Snowboarding Championships finalist
  3. Keri Cavallo-NYS girls soccer player of the year ,U 18National Pool,1st team All state Committed to Yale,Gatorade State Player of the year
  4. Joyce Kwok-Swimming- 10 All American Titles Now at CW Post
  5. Shannon Horgan – Soccer – Selected to the U.S. U-20 National Team.
  6. Christina Klaum- She was named second team all Big East. Lead her team to the Big East title for the first time in ten years. Selected To U.S. U-19 National Team Training Camp, one of 24 players to be selected for the camp held in Carson, Calif.
  7. Scott Albarella-2nd @USA National Karate Championships,member of the USA National Team
  8. Noah Rubin–Wimbledon Junior Champion 2014. #1 19 year old in the USA.
  9. Emma Gallagher -State runner up at 600 meters ,# 2 in the US at 600 meters and 400 meter hurdles and 4×400, Top 10 in the USA in 5 events 11 time All American
  10. Kieran McCarthy -Nassau County Champion in the 800 and The mile

 

Scientific research has concluded that it takes eight-to-twelve years of training for a talented player/athlete to reach elite levels. This is often called the ten-year or 10,000 hour rule, which translates to slightly more than three hours of practice daily for ten years Unfortunately, parents and coaches in many sports still approach training with an attitude best characterized as “peaking by Friday,” where a short-term approach is taken to training and performance with an over-emphasis on immediate results. A long-term commitment to practice and training is required to produce elite players/athletes in all sports. The athletes listed were not only committed to excelling this year but have shown an unending ability to work toward excellence.

Revolutionary Trazer sytem now at SPG

http://https://www.youtube.com/watch?v=9ain5kzf8_I

Balancing a training program is like a great recipe. Only the perfect amount of each ingredient added at exactly the right time will work. Most trainers add all their favorite ingredients in random amounts and hope it tastes good. It never does.But,with the Revolutionary Trazer system now at SPG we can do amazing things

 

We believe Sport Specific Training is about staying motivated, getting the results you want and the results you need, faster than you thought possible. We understand that every client is an individual, therefore we personalize all our programmes to achieve your objectives. Your goals, no matter how big or small, are important to us.

 

We know that Sports Specific Training shouldn’t be just about having someone with you in the gym, but rather about having someone guide you through your entire goal of development. This includes your training inside and outside of the gym, your diet, your lifestyle and all support services to ensure you are in full health.

 

Sports Specific Training integrates a wide range of training disciplines and methods, ensuring your interest is high and your body is always challenged in a variety of ways. Following your initial consultation and movement assessments, your Coach will develop your personalized training plan. Designed to be progressive and challenging, the plan will take you through all facets of fitness development, making sure that you are not just leaner, but also stronger, more flexible, stable and agile.

 

Through diligent planning and implementation, we aim to make you feel better than you ever believed you could.

Program Options Include:
* One on One Training ~ $95/session
* Semi Private Training (for teammates) ~ $130/session

Shannon Horgan Named to U-20 Roster for Womens World Cup Qualifying

Shannon Horgan.

Roster by Position: Detailed Roster   

GOALKEEPERS (2): Rose Chandler (Penn State; Atlanta, Ga.), Brooke Heinsohn (New England FC; Norfolk, Mass.)
DEFENDERS (7): Tierna Davidson (De Anza Force; Menlo Park; Calif.), Sabrina Flores (Notre Dame; Livingston, N.J.), Emily Fox (FC Virginia; Ashburn, Va.), Shannon Horgan (Clemson; Long Beach, N.Y.), Natalie Jacobs (Notre Dame; Coto de Caza; Calif.), Taylor Otto (CASL; Apex, N.C.), Kiara Pickett (Eagles; Santa Barbara, Calif.)
MIDFIELDERS (7): Marley Canales (San Diego Surf; San Diego, Calif.), Savannah DeMelo (Beach FC; Bellflower, Calif.), Jordan Harr (Dallas Sting; Sachse, Texas), Mikaela Harvey (Texas A&M; Liberty Hill, Texas), Kelcie Hedge (Washington; Post Falls, Idaho), Parker Roberts (Kansas; Leawood, Kan.), Ella Stevens (GSA; Grayson, Ga.)
FORWARDS (4): Mallory Pugh (Real Colorado; Highlands Ranch, Colo.), Zoe Redei (Eclipse Soccer Club; Highland Park, Ill.), Ashley Sanchez (SoCal Blues; Monrovia, Calif.), Jessie Scarpa (UNC; Lakeland, Fla.)

The 2015 CONCACAF Women’s U-20 Championship features eight nations divided into two groups of four teams. The top two finishers in each group will qualify for the tournament semifinals, with the winners of those games along with the winner of the third-place match earning berths to the 2016 FIFA U-20 Women’s World Cup in Papua New Guinea.

heart shape on field with teammates