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Programming for General Fitness Goals

Friday, May 20, 2016
Author: 
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
Author: 
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?

Nutrition Tips for Travelers

Wednesday, April 13, 2016
Author: 
Heather D’Errico, MA, CFSC, CSCS

As most of you know by now, bowling keeps me traveling around quite a bit.  Yesterday on my flight I was thinking how difficult it becomes to really maintain my diet and exercise regimen on the road and thought I should share some of the things I’ve learned that have helped me thus far.  I narrowed it down to 5 quick tips that specifically revolve around frequent flyers.

1.        Eat a great meal BEFORE you go to the airport. 

Why and how to develop the phosphogen energy system for maximum performance

Friday, April 1, 2016
Author: 
Mike Moon, CFSC, CSCS

  Whether we’re talking about performance in the gym, athletic performance, or everyday activity, your physiological capacity will determine how long and how intense you can complete an event.  Whenever I refer to an energy system of the body, I am talking about a series of chemical reactions between your muscles, heart, and lungs that provide you with energy to complete an activity and your ability to recover and recycle energy for repeated bouts of activity.  Though all three energy systems of the body are always active, both intensity and duration of an activity dictate the extent to which each produces energy. 

 

 

The Process

Monday, March 28, 2016
Author: 
Joseph Aratari, CFSC, CPT

 

All of your FAQs…answered!

Friday, March 4, 2016
Author: 
Kurtis Bednarcyk, CFSC

Cue the Kool & The Gang, y’all…this morning, I fielded the question about what to eat before a workout for the 1,000th time!!!

To my dear thousand inquirers: please pardon the sarcasm and find humor in the hyperbole. I promise I ain’t mad at ya; I am truly “celebrating good times” as you have flattered me with the insinuation that I am some sort of whiz kid, and have inspired me to address some commonly-asked quandaries once and for all, such as:

“Should I train in the morning or the evening?”

“Should I eat sweet potatoes or white potatoes?”

“Should I do conventional or sumo deadlifts?”

“Should I focus on high reps or high weights?”

A Rest Day is OK! (and recommended)

Friday, March 4, 2016
Author: 
Heather D’Errico, MA, CFSC, CSCS

Ok so I am about to tell all the over-acheivers in the world something they don’t always want to hear.  As a workaholic myself and someone who is 100% dedicated to reaching my goals every single day I completely understand the want to hit the gym hard as often as possible.  It took me a very long time to understand the concept of listening to my body and resting it when needed.

Increasing Your Bench: Taking Out the Bar

Wednesday, March 2, 2016
Author: 
Joseph Aratari, CFSC, CPT

Working at a high school as their head strength & conditioning coach, the most commonly asked question I hear on a daily basis (sorry bros its true) has to be “how much do you bench?”. Do not get me wrong, benching is important (given the population/sport) and big numbers = big time strength, but squats and deadlifts will forever be the best lifts in the gym and should take priority. However, I am still going to aim to help those in pursuit of increasing their bench press, without actually barbell bench pressing. But first….

#1) Assuming that you are healthy, if your current bench is more than your squat & deadlift, stop reading this article and go train your legs. That is not a joke, just do it.

Why and how to develop the anaerobic energy system for maximum performance

Monday, February 29, 2016
Author: 
Mike Moon, CFSC, CSCS

Whether we’re talking about performance in the gym, athletic performance, or everyday activity, your physiological capacity will determine how long and how intense you can complete an event.  Whenever I refer to an energy system of the body, I am talking about a series of chemical reactions between your muscles, heart, and lungs that provide you with energy to complete an activity and your ability to recover and recycle energy for repeated bouts of activity.  Though all three energy systems of the body are always active, both intensity and duration of an activity dictate the extent to which each produces energy.  

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