Introduction As a former college athlete, I learned the hard way how overtraining can derail not only your athletic performance but also your mental and physical health. Overtraining is not something that is commonly talked about, and as a track athlete expending so much energy every day without proper refueling and recovery, it’s no wonder …
How to Prevent Overtraining and Optimize Your Athletic Performance Read More »
Fuel Your Body, Save Time, and Maximize Performance Introduction As a high school or college athlete, your schedule is packed with classes, practices, games, and social commitments. Finding the time to eat healthy can feel overwhelming, but there’s a solution: meal prep. By dedicating a little time each week, you can fuel your body with …
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Recreating The Rustic Kale Salad From Active Culture For over a decade, Active Culture in San Clemente has been one of my favorite spots for fresh, wholesome meals. Among their incredible menu items, the “Rustic Kale Salad” has always stood out to me as a perfect combination of vibrant flavors and textures. Every bite feels …
DIY Rustic Kale Salad: A Fresh Twist on a Local Favorite Read More »
Balancing academics, sports, and social life can be challenging for high school athletes. However, optimal nutrition and hydration are essential for performance, recovery, and long-term health. Here’s a guide to understanding how much protein and water your body needs—and how to ensure you’re getting enough. Why Protein Matters for Student-Athletes Protein is essential for muscle …
Fuel and Hydrate Like a Pro: Easy Protein and Hydration Tips for Student Athletes Read More »
Here’s a 5-minute pre-workout warmup and dynamic stretching routine that targets the full body. This routine is designed to increase blood flow, activate muscles, and improve range of motion, preparing you for a full-body workout at the gym. 1. Jumping Jacks (1 minute) 2. Arm Circles (30 seconds per direction) 3. Leg Swings (30 seconds …
5-Minute Pre-Workout Warmup & Dynamic Stretching Routine Read More »
Here’s a comprehensive 15-20 minute pre-workout warmup routine that combines 10-15 minutes of activities to gradually increase heart rate, followed by 5 minutes of dynamic stretching. This routine will fully prepare your body for an intense workout session at the gym. Part 1: Cardiovascular Warmup (10-15 minutes) **1. Walking or Light Jogging (2-3 minutes) 2. …
Here’s a 5-minute post-workout stretching protocol for track and field athletes. Each stretch targets a major muscle group and is held for 30 seconds. Total Time: 5 minutes 1. Hamstring Stretch 2. Quadriceps Stretch 3. Calf Stretch 4. Hip Flexor Stretch 5. Glute Stretch 6. Shoulder Stretch 7. Chest Stretch 8. Back Stretch (Child’s Pose) …
