Our private coaching and sports therapy patients have been loving our new wattbikes. They monitor your power output, cadence, heart rate and the effectiveness of your pedaling. PT patient Kyler talks about why he likes the wattbike post ankle surgery.
Ahh yes, it’s about that time, whether we like it or not! We all want to look and feel our best in one and now’s the time to get ready. This means getting those buns high and tight and stomachs flat and cut.
In case you haven’t noticed, most of the swimwear now is getting smaller and more geometric in their shapes and designs. Making it more flattering for all shapes and sizes out there, but also revealing more of what may not usually see the sunlight. In order to feel more confident in these works of tiny fashion art, my advice is to focus your workouts on your best asset. You want the sun to shine on your best body part and then make these teenie bikinis work in your favor.
As a coach at EZIA Human Performance, we focus a lot of our workouts on high intensity moves that engage a lot of muscles all at once for maximum results and performance. I’m proud to say that we build very tough glutes (or high and tight if you will) because our glutes and hips are the driving force of our body. If they’re weak, we cannot function properly in a sport or daily activity. Strong glutes and hips make for a strong and functional body. Work them as a whole with your body, don’t just isolate. You’ll get the most bang for you buck in your workout this way.
So now I’m trying to convince you make your best asset your buns this season. They’re our strongest muscle, most functional and look best in a teenie bikini (which is the real reason to work them, duh!). Put your focus on your rear and I promise the rest will fall into place. Your workouts will have new meaning with a better end in sight for all- an amazing strut in an itsy bitsy teenie weenie bikini!
For some real inspiration, check out these beautiful fashion-flirty bikinis by our friend and member, Lyndie Irons of Acacia swimwear. Acacia fits super well for many shapes and the material is extremely comfortable for any activity. I just ordered the batu bandeau top and the Mumbai bottom Choctaw print, I can’t wait for them to arrive!
See you next time!
Coach Sara Titone
Thanks to Coach Rob Wessels for trying out our new SkiErg, which we just mounted on the wall. Our members have been loving this new piece of equipment. It is great for athletic training for many sports and is not limited to Cross-Country Skiing. MMA, Stand Up Paddle Boarding, Lacrosse, Surfing, Tennis, Triathalons, Volleyball, you name it, this piece of equipment is extremely functional.
And here’s some pointers on form when using the SkiErg from Concept2′s Greg Hammond:
Breakfast is the most important meal of the day, but is seems to be the easiest for us to skip. Ignoring it can literally make or break our day, our afternoon, and our night and even effect how we sleep! That’s a lot of pressure in our busiest time of day. Take the guessing game out of your mornings and prepare it ahead of time! Hard boil your eggs, pre-cut your veggies (if a scramble is more your style), or my fave… make this pot of oatmeal on Sunday night so you can enjoy it the next day with one of those eggs and maybe some fresh berries!! Here is my families favorite oatmeal recipe, something that is easy for me to put together and leaves me knowing that my keys have started their day off on the right foot.
1 medium Banana
Not only is the fruit a great source of potassium, but they are a good source of energy, a mood booster and high in iron.
3 tbsp Chia seeds
Awww, the chia seed. I know it’s all the rage right now, but for good reason. These seeds are a great source of fiber, an amazing anti-oxidant and great for a pre-workout energy boost.
Hemp, chia & flax seeds
2 tbsp Hemp seeds
Hemp seeds are an incredible vegan source of biologically available and easily digested protein. The seeds contain a healthy anti-inflammatory 3:1 ratio of omega-6 to omega-3 fat. Last, but not least, plant-based phytonutrients and anti-aging antioxidants such as vitamin E.
3/4 cup Oatmeal (old-fashioned oats)
Oatmeal is a gluten friendly source for fiber that helps regulate blood sugar, assists the digestive system, helps lower cholesterol and boosts the ole immune system.
1 tbsp Lecithin Granules
Lecithin granules can be found in the vitamin section of your local health-food store. These flavorless granules are great for the liver, gallblatter, cardiovascular system, and most importantly for me, the brain!!
2 tsp Coconut Oil
The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength.
2 tbsp Shredded Coconut
I like to add this in just because it has all the benefits of the oil but in an unrefined form and adds a bit of texture, and not to mention, I always welcome the texture of shredded coconut.
Heat the oil and cook the bananas down just a bit. Bring a cup and a 1/2 of water to a boil and add the rest of the ingredients. Cook and simmer for an additional 20 minutes. This recipe makes 4 servings. Your Primal Pattern type will decide how much will fill you up and also if you will need to add a hardboiled egg or those berries to your routine.
See you next time!
Christina Canfield,
EZIA Nutritionist
Throughout the NFL Scouting Combine this week, the spotlight will shine brightest on speedsters running sub-4.4s in the marquee event, the 40-Yard Dash. Most scouts and coaches, however, are just as concerned with how those same athletes blaze through the two agility tests: the 5-10-5 Pro Agility and the L-Drill. Sprinters aside, athletes rarely reach their top-end speed during competition. On the other hand, the ability to quickly change directions (agility) applies to almost every sport.
At EZIA Human Performance, we firmly believe that improving athletes’ agility is key to increasing their overall performance. That’s why one of our benchmark tests is the Pro Agility Drill. From Olympic rugby players to aspiring pro surfers, we help all athletes achieve their peak performance by boosting their agility.
Central to our agility training are mini hurdle drills designed to enhance foot speed, lateral movement, “cutting” ability and the fast-twitch muscle fibers essential for explosive movements. Mini hurdle drills emphasize maximum quickness, so we keep the volume low, performing six sets for 30 seconds each exercise. We use three to six hurdles, from four to six inches in height, aligned parallel with each other and placed two to three feet apart, depending on the athlete’s height.
Perform these six speed hurdle drills during your speed workouts to improve agility.
1. Lateral Shuffle
Variations: For an additional challenge, perform the drill moving backward or with your eyes looking up.
2. Lateral High Knees
Variations: For an additional challenge, perform with a resistance band or sled. You’ll need to reposition the resistance band or sled when changing directions.
3. Weave Drill
Variation: For an additional challenge, toss a tennis ball to a partner during drill.
