You asked for it…

You asked for it…

You’ve been asking and patiently waiting for the Prevail Conditioning Gear orders. We’ve heard you. Get in your orders on the following gear now:
Sweatshirts (hooded)
Navy Blue, Red or Grey
T shirts (Long or Short Sleeve; Athletic or Cotton)
Red, Navy Blue or White
Tank Tops
Red, Navy Blue or White
Muscle Shirts
Red, Navy Blue or White
Fitted Shirts (women)
Red, Navy Blue or White
Email chris@prevailconditioning.com or drop by to get in your order.
Payment due at time of order.

Mandarin Orange Spark Fruit Dip

1- 8 ounce brick of 1/3 Less Fat Cream Cheese Softened
1- Tub fat free cool whip
2 scoops of Mandarin Orange Spark
2 scoops of Vanilla Muscle Gain
Fold together the cream cheese and fat free cool whip. Add the Mandarin Orange
Spark, and Vanilla Muscle Gain. Fold together and chill for 1 hour. Serve with fresh
fruit pieces of your choice.

It’s Not As Difficult As We Make It…

by Dayne Gingrich, Mental Skills Coach
90% of everything we do is a habit. 

We create those habits through massive, massive repetition… consciously and unconsciously. If we can create bad habits through such repetition, we can also create new, better habits through the same process.
The challenge is taking the necessary action to repeat the good habits over and over.
In order for anything to manifest, we must first make a conscious decision to want it to happen… this may be one of the most difficult things we do. Making that concrete decision isn’t easy, and is what holds many of us back from achieving new and better. We know we “want” something different, but too often, lack the courage to commit to that decision that will create a shift in our mindset.

The biggest mistake I see every day is people trying to “change bad habits.” Trying to change the habit actually makes us focus more attention on it, resulting in an even stronger bad habit. We spend so much time on the habit we don’t want, we ironically make it more powerful.

Instead, we should concentrate on CREATING NEW habits.
Figure out what we want… repeat over and over.
Sounds simple? It is!
It’s so simple, most completely overlook the ease at which these new habits materialize.
Clarity is very often too clear to see.
Dayne is the owner of Coach Your Mind, where he trains all levels of athletes to maximize their mental and emotional skills during competition. He’s a former professional tennis player, who has been competing at elite levels his entire life. He was recruited to play Division I basketball out of high school, and became a scratch golfer in his 20’s.  While actively competing, he immediately recognized the mental game wasn’t being pursued as widely as the physical. His goal is to change this specific focus for athletes… helping them realize the mental game is a powerful weapon that, when balanced with the physical, will separate the great from the average.
Email Dayne: dgingo@cox.net

Recovery Nutrition

by Kate Thielicke, BS
Every athlete’s goal is to train like they compete.  But when you are going hard, pushing your personal limit one day, where does that leave you the next?  Sore, tired, and lifeless. 
That won’t work.  Our focus this month is on how to recover from workouts in such a way that an athlete is able to come back stronger and healthier after a strenuous, energy-depleting workout.  Our other goals include reducing soreness, promoting quick adaptations to training, and enhancing muscle repair by replacing fuel while rebuilding muscle.  All you need to remember are the three R’s: 
Refuel, Rebuild, and Rehydrate
Refueling is accomplished with carbohydrates.  As their main source of fuel, carbohydrates as stored by our bodies as glycogen to supply us with the energy we need to work hard and move well.  The longer and more intense the workout, the more an athlete has burned through their glycogen stores.  Getting carbohydrates back into your body as soon as possible after exercise will ensure a quicker recovery.  The key is to begin the process of refueling 15 to 60 minutes post-exercise. 
The rebuilding component starts with protein.  Getting protein in your recovery nutrition acts to repair damage to muscle fibers and promote the growth of new muscle tissue.  Numerous studies now cite the benefits of consuming both protein and carbohydrates after exercise because, so as to reap the effects of muscle building and glycogen replenishment.  In fact, chocolate milk is quickly becoming a favored recovery drink for its optimal carbohydrate to protein ratio. Other good ideas include protein smoothies,  post workout shakes, meal replacement shakes, turkey sandwiches with juice or a sports drink, and yogurt with fruit and cereal. 
The final “R” in recovery is rehydrate.  Make it a priority to restore the fluids and electrolytes lost in sweat according to your everyday needs and specific performance needs.  A good rule of thumb is to weigh before and after exercise, then replenish what was lost.  Be sure that you are not basing your hydration needs on your level of thirst, but know that staying hydrated before, during, and after workouts is necessary for peak performance.   
Highlights:
  • 15-60 minutes post-exercise: Begin recovery nutrition
  • Consume 20-24 ounces of fluid per pound lost during exercise
  • Keep a 2:1 carbohydrate: protein ratio
  •  

Kate Thielicke, BS is a Personal Trainer at Prevail Conditioning Performance Center.  Degreed in Kinesiology, Kate works with clients for general fitness and young aspiring athletes.

Contact Kate: kate@prevailconditioning.com

Sources: 
Burke, LM. “Nutrition for post-exercise recovery.” Aust J Sci Med Sport. 29.1 (1997): 3-10. 
Carlson, Amanda. “Recovery Nutrition.” Core Performance. 19 Oct 2009.

Prevail Conditioning