Blog | Power Health and Performance
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Are You Human? You Need a Coach!
Written by: John Calarco This is a subject I am REALLY passionate about. As someone who has personally had dozens of coaches of many different types in the areas of sports, fitness, nutrition, and psychology. I have personally experienced the power of having a coach throughout my entire life. In fact, our 5th company core value at PHP is Teamwork. We acknowledge that the only way for a person to reach their full potential is by having a strong support team around them and we take pride in being that support team for our clients. Think about it, there are only a few ways to you can gain the resources you need in order to accomplish your goals. You can: - Read - Watch instructional ....
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December Client of the Month: Ben C
Congratulations to Ben for being named December Client of The Month! Despite the many challenges of the holiday season, Ben stayed consistent with his training program and continued to improve his body composition and performance. He reached some personal bests in his strength completing 3 sets of 5 with 185lbs on the Hex Bar Deadlift. However, Ben’s transformation didn’t just happen in one month, it was the result of long-term commitment and consistency. This is his story, in his words… “Before I began training at PHP I considered myself a weekend warrior. Due to heavy work demands and a lot of travel I was only exercising a few times a week, mostly on the ....
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Bye Bye Resolutions! Hello Intentions!
Before you know it, we will be toasting to the close of 2018 and entering into a brand new year full of new opportunities. I know the resolution thoughts are starting to creep in. But I have a question for you… when was the last time you fully accomplished your New Year’s Resolutions? Maybe a time or two but more often not, right? How about we switch things up this year and set 2019 intentions. Try something new. Why not? By setting intentions rather than resolutions, we are shifting our mindset. Over time, the definition of resolution has shifted to something that we hope happens but know probably won’t. By setting intentions, we are taking our power back. So ....
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November Client of the Month: Dan
Congratulations to Dan for winning November Client of The Month!
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In November he reached some personal bests on his physique and performance. Specifically, he lost 3% body fat and was able to complete 3 sets of 3 reps with 175lbs on the bench press which is an awesome demonstration of upper body strength! Last week we sat down to interview Dan about his health and fitness journey, this is his story… “Before I began training, I had some unhealthy habits. I was constantly yo-yo dieting and going to extreme highs and lows with my food intake. I was under a lot of stress from my work which at times can be very demanding. I played racquetball, tennis, and exercised on my own a .... -
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13 Dec 2018 You and Your [Realistic] Holiday Caloric Intake
This week, we touched on keeping up with your workouts during the holidays. And today, we want you to take into consideration that exact activity level. Why? Because that is a key step in determining your caloric intake. There are many apps that spew out different calorie recommendations based on your age and goals but there is a much more accurate approach. And we are here to teach you how to do this all on your own (and with the help of your iPhone calculator more than likely, HA). Before we proceed, I want you to take into consideration what is realistic for you during the holiday season. Check out our post on setting realistic goals here [ ....
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12 Dec 2018 Keeping Up with your Workouts During the Holidays!
We all know how busy life can get in December. It’s the end of the year, the holidays are here and our schedules fill up with cheer. How’s that for a holiday jingle? We have holiday parties, the kids are home from school, there are events for the kids, and even travel if we are going to visit family or go on vacation. There’s no doubt we get out of our usual routines. So how can you keep up with your workouts through all of this?
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First
, you have to set realistic goals and expectations and acknowledge you may have to modify things a bit to fit your schedule demands, we covered this is in detail in our last article. Then there are really only 2 routes you can go:
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Unrealistic Goal Setting During the Holidays
Thanksgiving has come and gone. And ho ho ho… it’s almost Christmas time! Before you know it, we will be saying “can you believe it’s almost 2019”? Gyms will be full of new faces and faulty resolutions. But today, the last week of November, it’s that time of year where the masses put their health and wellness goals on the backburner. Ouch… I said it! I have a theory though… It isn’t the Christmas cookies and shopping holding you back but unrealistic goals and a lack of confidence in those goals. And for some, it’s a complete lack of goal setting altogether due to that same lack of confidence. Realistic goal ....
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October Client of the Month: Debra
Congratulations to Debra for winning October Client of The Month! She had another great month of progress by losing 3% body fat and gaining a half pound of muscle in October alone! Her progress during this time also got her the win in our 6-week health and fitness challenge “The Power 6 Challenge and the $500 winning prize! Last week we sat down to interview Debra about her health and fitness journey and tears were shed, she has overcome some significant obstacles and is now in the best physical shape of her life. Here is her story… “Before I began training, I was always in pain, I had low back and neck pain for years along with multiple other nagging aches and ....
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Optimizing Rotational Athletic Performance
A rotational athlete is an athlete whose sport specific skills rely on the proper execution of the rotational movement pattern. Although all sports require rotational movements, there are certain sports where the rotational demands are higher than others such as Tennis, Baseball, Lacrosse, Golf, and Volleyball. Athletes who play these sports must prioritize proper training of the rotational movement pattern to prevent injury and perform at a high level. To achieve high quality athletic movement the development and progression of a specific series of 5 movement and performance components must be followed: 1) Mobility 2) Stability/Motor Control 3) Strength ....
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31 Oct 2018 Meal Timing and Why It Matters...
Earlier this week, many of you saw our post over on instagram diving into meal timing. We had no idea it would be such a popular topic. So, we decided to bring the topic over to the blog and dive in even deeper to give you all more confidence with meal timing. So for those of you that missed the post, we started off with a pop quiz. Question:
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Does it really matter when you eat? Answer:
YES and NO!And here is why... So the answer is no because
your goals may not require attention to meal timing. There are so many different aspects to our health and your goals are yours
. For example, you may simply be focused on consuming more whole foods. You may be focusing on removing processed ....
