Tip Archive

The recovery phase of training is as important as the training itself because the soft tissue cannot withstand continued stress placed on it.  In addition to nutrition and exercise, there is a surge of self-massage.  There are different ways an athlete can decrease the muscle tension in between seeing a Sport Massage Therapist (either Certified or Candidate). Foam rolling and massage sticks are very useful with a general/broad approach to massaging muscles. Lacrosse ball and hand-held...

Performance improvements occur not during training itself, but during your recovery time in between training sessions. This is why proper nutrition, hydration and sleep habits become so important to elite athletes. These things are critical to getting the most out of your training; they help you train harder, adapt faster, and prepare you for the next training session. It’s not enough just to train hard, you have to recover hard too!

Getting a cold is often your body’s way of telling you to slow down, and that there has been an imbalance between loading and unloading. 

To ensure your post-training snack is optimal for muscle recovery, keep in mind the 3 Rs of recovery: Rehydrate (with fluids), Refuel (with carbohydrate) and Rebuild (with protein). Easy examples are a glass of water with yogurt and piece of fruit, a smoothie with milk and frozen fruits or chocolate milk. 

If you are transitioning to minimalist running shoes, gradually increase your running volume in minimal footwear in order to reduce risk of injury.

If you ever find yourself flustered or distracted, ask yourself “What is the one process or action I need to focus on right now?” This can often help you refocus on the task at hand, and get back into an effective rhythm.

Assessing an injury is like being a detective. The more information you provide your therapist the better they can help solve the case. Remember what aggravates and eases your symptoms so that you can inform your therapist. 

Canned and frozen fruits and veggies are a quick and easy option, and convenient for travel too. Fruits and veggies that are canned and frozen are harvested at the peak of their ripeness, unlike fresh produce that is not in-season, which is often harvested long before it is ripe so that it doesn’t go bad by the time it gets to the grocery store.

Focusing your strength program on traditional strength exercises like the squat is one of the best ways to improve strength, speed and power. 

Ensure that you warm-up properly and stay warm in preparation for competition.  Research shows that a 1-degree Celsius rise in muscle temperature can increase power output by 4%.

Coaches & Sports Scientists are experts at describing the technical skills of an athlete. However, if they are unable to effectively communicate this to the athlete, then it has limited value. Turn description into targeted athlete instruction to enable enhanced performance.

Did you know… meditation and mindfulness are not only a great way to build resilience and manage stress, but have also been shown to actually alter the physical structures of the brain. People who meditate regularly have been shown to have significantly smaller amygdalas (i.e., the brain centre responsible for anxiety and stress) than those who do not.

Don’t wait until bedtime! Stay hydrated by drinking throughout the day. This way your body can retain more fluid to help keep you energized and performing at your best. Try drinking every time you eat or setting an alarm on your phone as a reminder to drink every 2 hours.

Approximately 80% of the injuries that occur during strength training are because of poor technique. When you push yourself to the point that you can no longer lift the weight, the last couple of repetitions are usually done with less than perfect technique. During the first 4-6 months of training, when your body is still learning to perfect the movements avoid training to failure, stop the set when you or your training partner first notice that your technique is starting to break down...

When exercising for long durations outside in the hot summer months make sure you have a cooling plan.  Stay hydrated by drinking cold fluid, prepare ice bags to place on your neck and hands to cool the skin, and bring extra cold water to spray on yourself for self-cooling. 

Pressure: We often feel pressure to perform, managing it takes practice. Pressure affects us physically, mentally and emotionally which impacts our ability to perform at the highest level. Your capacity to perform well under pressure depends on your view of the situation, do you see it as crisis or a challenge?

“No Pain No Gain” does not apply to your joints!  While some muscle soreness is expected after vigorous workouts, you should never have pain in your joints after exercise. 

Goal setting is a powerful motivational tool and is crucial for the long term success of anyone involved in sports or fitness. Goal setting is the cornerstone that holds the training plan together. Without goals the training plan has no specific direction. Every 4-6 weeks sit down with your Coach and Strength Coach for a goal setting meeting. Review your previous goals and set new goals for the upcoming training block. Make sure to write down your goals and review them regularly to keep you...

Nutrition tip: For lasting fullness and energy, reduced cravings and overeating, combine protein and carbs together for every meal and snack.

Don’t wait until bed time! Stay hydrated by drinking throughout the day. This way your body can retain more fluid to help keep you energized and performing at your best. Try drinking every time you eat or setting an alarm on your phone as a reminder to drink every 2 hours.