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Hip Hinge 101 Workshop

Friday, March 10, 2017
Joseph Aratari, CFSC, CPT

Hip Hinge Workshop

We are excited to announce that we will be hosting the Hip Hinge 101 Workshop! It will take place here at Next Level Strength & Conditioning on Saturday, April 29.

This workshop is presented by Matthew Ibrahim and Dr. Zak Gabor. Their hybrid team approach provides attendees with the insight of both a Doctor of Physical Therapy and Strength & Conditioning Coach, through a hands-on practical workshop.

Attendees will walk away with the necessary tools to better treat, train, and coach their clients in a collaborative sports medicine and performance team setting with respect to deadlift training and hip hinge-based exercises.

Why Your Daughter NEEDS Strength & Conditioning

Friday, February 3, 2017
Joseph Aratari, CFSC, CPT

1) Increased self-esteem
2) Lifelong habits
3) Er...this isn't going as planned...

Ok. Change of script..Deal with this longer post. This is important stuff.

As a strength coach at the high school level as well as the private sector, I was recently inspired to write about WHY young girls NEED strength & conditioning. Check out this awesome post that also triggered my inspiration by Tony Gentilcore "Why Women Should Embrace The Bigness".

What is Oxidative Stress, and what can you do about it?

Friday, November 4, 2016
Corey Evans B.S., CSCS, CISSN, USATF Level I

Regular exercise has been proven, in most circumstances, to improve health and prolong a person’s overall quality of living. There are many benefits from exercise that have been shown to occur time and time again; some even occur as soon as exercises is starts! However, one not-so-talked-about detriment from exercise is known as Exercise Induced Oxidative Stress.

This is not the same stress that is experienced during a hectic day at work, or deciding between chocolate cake now, or a beach body later. Exercise induced oxidative stress results in inflammation, and is our bodies immunological response to muscle fatigue, damage, and exercise. It is actually very similar to the response to injuries, like muscle strains and tendon ruptures, only to a lesser degree.

Stiff, painful neck?

Thursday, November 3, 2016
Nate VanKouwenberg, MA, CFSC, USAW

Stiff, painful neck? Tingling down your arm? Forward head posture from sitting at your desk or looking at your phone all day? Check out the neck reconditioning and postural maintenance series below! # Due to an epic ATV fail this summer, I found out what an actual pain in the neck feels like. What started off as stiffness and lack of mobility progressively turned into jolting pains, numbness in my arm/ hand and pulsating aches that started to affect my day to day. After a few appointments for soft tissue work/ cervical traction and 2 cortisone shots, I’m feeling much better! # As a Strength Coach I preach the importance of posture countless times each day. Throughout this process, I’ve realized that I need to take my own advice. Unfortunately as a business owner I’m at my computer and on my phone a lot more than I coach these days. Although I make my own workouts a priority even on the busiest of days, with the amount of time I’m at my computer, I’ve realized that I need to do more to focus on postural maintenance and neck health. # The cervical traction and cortisone treatments obviously played a huge role in my recovery, but I also performed this neck series multiple times each day. If you’re dealing with similar symptoms and/or you’re stuck hunched over a computer all day, perform the series below 2-3x/ day for a week or two and see how you feel! # * Heat, Foam Roll, Lax Ball on upper traps/ scapular stabilizers/ pecs, 90-90 diaphragmatic breathing (not on video) # 1. Prone Cervical Retraction against gravity 10x # 2. Prone Cervical Retraction against gravity + Extension 10x # 3. Prone Cervical Retraction against gravity + Rotation 10x # 4. Quadruped Opposite Quadrant Rotations (lower corner to opposite upper corner) 10x # 5. Kneeling Upper Trap Stretch w/ Deep Muscle Relaxation 10x # 6. Crossed Legs Seated Thoracic Mobility Hold w/ Lateral Cervical Flexion 10x (*still some obvious asymmetry in this clip!) # 7. Crossed Legs Seated Thoracic Mobility Unassisted Hold Hold 10 breaths # 8. Crossed Legs Seated Thoracic Mobility Unassisted w/ 1 Arm Horizontal Abduction/ Scapular Retraction 10x # Thanks for reading/ watching! I’m always open to feedback! Enjoy! -Nate

A video posted by Next Level S&C (@nextlevelrochester) on

4 Tips To Maximize Performance & Prevent Injury

Thursday, June 23, 2016
Nate VanKouwenberg, MA, CFSC, USAW

“Hard work without talent is a shame, but talent without hard work is a tragedy!” –Robert Half

Talent is only a small component of what it takes for an athlete to be successful! For every talented athlete, there are hundreds, if not thousands of others just like them. It’s what an athlete does beyond their regular practices and games that will make them stand out above the rest. If you’re not willing to put in the extra time and effort to gain an edge on your competition, someone else is and you’ll be left behind!

Stress?!?! What Stress?!?! Punching Stress In The Face: PART 1 of 3

Tuesday, May 31, 2016
Nate VanKouwenberg, MA, CFSC, USAW

My metaphorical plate is officially full! Between a full time teaching job, owning a small business, multiple coaching positions, two beautiful kids under 6, an amazing wife, insane yellow lab, house to care for and everything else that adults have to deal with on a daily basis, free time for me is about as rare as a Buffalo Bills playoff appearance. Although I love my life and everything that keeps me so busy, there are times I find myself inches away from crawling under my bed in the fetal position with my thumb in my mouth.

Programming for General Fitness Goals

Friday, May 20, 2016
Heather D’Errico, MA, CFSC, CSCS

How many of you fitness go-ers are still doing split day training?  For a long time this has been the way a majority train at the gym, but for those that are still splitting their workouts into leg day, chest day, back, bi’s-and tri’s day, I would like to enlighten you on a new perspective.

Youth Specialization: Pump the Breaks

Monday, May 16, 2016
Joseph Aratari, CFSC, CPT

During both my time as strength & conditioning coach & youth soccer coach, I’ve crossed paths with many parents and coaches who have their children involved in athletics. In my opinion (and science agrees) involvement in athletics at an early age is probably the most important and influential thing you can do for your child as a parent. Not to get off topic, but the social, cognitive and motor development that takes place in youth athletics provides enough discussion for a college course. To get back to the topic of this post, the problem with youth athletics is when parents and coaches dictate their kid to choose just one sport so they can play just that one sport year round, otherwise known as specialization.

What Does Sport Give Us?