Check out this video with Conor Daly outlining his road to his current position in GP3, the influence of his father/manager, and plans for 2012. We are proud to have trained Conor since his early years in karts. He is a great role model and carries the American flag proudly during his career in Europe.
Conor Daly – Up Close from DDA on Vimeo.
How do I know if I’m getting enough iron? What should I do if I’m not getting enough iron? Should I be taking an iron supplement? These are all common questions Registered Sports Dietitian Lindsay Langford, MS, RD, CSSD, hears from female athletes on a regular basis. The topic of iron deficiency and anemia are a very important topic for female athletes to understand.
Iron is a crucial mineral found in plant and animal proteins that help supply oxygen to the muscle cells and aid in energy production. Because of its contribution to muscles and energy, iron is essential for a competitive athlete, especially for female athletes. If iron levels become low, it could lead to an iron-deficiency or even anemia (a more severe form of iron deficiency), resulting in a fatigued athlete. Some reports have shown as much as 30%-50% of female athletes have an iron deficiency, particularly in endurance sports. A few factors leading to the prevalence of this deficiency may include: diet (inadequate meat), loss in sweat, muscular stress, and/or menstrual blood loss.
Diet is the most common cause and solution for iron deficiency. There are two types of iron in a diet: heme iron and non-heme iron. Heme iron has the highest absorption rate and is found in animal sources such as red meat, fish, or dark poultry meat. Non-heme iron is found in plant sources such as whole grains, lentils, spinach, and nuts. The only issue with non-heme iron from plant sources is that they have a lower absorption rate than iron from animal sources. Often times an athlete, especially vegetarian athletes, can be iron deficient, despite having a diet rich in non-heme iron foods. To aid in the absorption of non-heme iron, be sure to always consume vitamin C (citrus fruits, juice, or tablet) along with non-heme iron foods. This trick allows vegetarians to stay on track with their diet and ensure they consume enough iron. For those athletes that are not vegetarians, it is recommend that they consume a lean red meat source at least once a week to prevent low iron stores.
In some cases, diet alone isn’t enough to solve a severe iron deficiency, so an iron supplement will be needed. Work with a medical team (physician, registered dietitian, athletic trainer) to devise a plan that combats symptoms. Keep in mind that preventing iron deficiency from ever occurring is always the goal. A diet high in heme and non-heme iron will help maintain energy levels and stay iron deficiency free.
When a client arrives at St.Vincent Sports Performance, each one knows to grab a foam roller off the shelf, and begin rolling out different muscle groups. This important and vital start to every training session at SVSP helps to release painful trigger points and knotted connective tissue in the muscles, in order for the muscles to function at the highest level.
Certified Strength and Conditioning Coach, Jeff Ritcher, CSCS, USAW explains the importance of foam rolling and the different muscle groups to roll out in this video segment.
During sports and exercise, muscles undergo different types of stress. This stress causes areas of the muscle tissue to become thick, tough, and knotted. Foam rolling is essential in reducing these painful and tender spots in the muscles, a technique called self-myofascial release. Self-myofascial release works out muscle adhesions, trigger points, and scar tissue that develop in muscles over time. Damaged muscle tissue can be attributed to excessive muscle contractions during sports, exercise, or poor posture.
Foam rollers can be purchased at sporting good stores for around $15. Before a workout session, SVSP recommends foam rolling the different muscle groups for 5-10 minutes.
Four important muscles that should be rolled out are the IT Band, glutes, hamstrings, and the quadriceps.
The IT Band connects from the hip down to the knee on the outside of each thigh, and is vital during lower body movements. To roll out the IT Band, take the foam roller the full length of the muscle, starting at the hip, all the way down to the knee. For many people, this is the most painful area of the body to roll out.
The glutes are the primary muscle involved in hip extension, used while jumping and running. To roll out, sit on the foam roller, and roll up and down the length of the muscle, from the hip to bottom of butt. If you find a trigger point or tender spot, hold the roller at that spot for 8-12 seconds until that trigger point is released, then continue rolling.
The hamstrings are the primary knee flexor muscles, contribute to hip extension, and are involved in many athletic movements. They are located on the back of the thigh, and extend from the hip down to the knee. When rolling out the hamstrings, sit on the foam roller, and roll from the bottom of the glute to knee.
The quadriceps muscles are a major muscle group involved in hip flexion and knee extension and are located on the front of the thighs. When rolling out the quads, start in a plank position, then take the foam roller from the hip, and roll down to the top of the knee.
Taking care of the muscle tissue will improve the function of the muscles, taking your performance to the next level.
Running on a treadmill and solid ground are both effective exercises to burn calories and build muscle. Yet transitioning to the treadmill from an outdoor surface during the winter months can be difficult. Certified Strength and Conditioning Coach Ryan Harber, LAT, ATC, CSCS, provides insight to making the switch from outdoor to indoor running.
A runner’s form changes when running on different surfaces. An electric treadmills’ moving belts forces the runner to coordinate their balance mechanisms in ways different from outdoor running, affecting foot impact, stride length and stride frequency. When a foot hits the belt, it compresses and even momentarily slows the stride, adding an almost imperceptible hiccup to the stride, a different mechanism from running on a track or outdoors.
The foot is in contact with a treadmill’s belt longer than it would be with a track’s surface. The belt hugs and transports the foot, and lengthens the stride behind the runner — not optimal for distance runners, who benefit more from shorter strides and quicker foot-strikes.
When running outside, legs, particularly calves, will have to work harder to propel the body forward. But when on a treadmill, the rotating belt pulls feet backward as the runner lifts them off the ground. To ensure that the muscles in the legs get the same exertion, perform additional compound exercise like leg press, squats, and calf raises during the winter.
On a track, relaxing the upper body give the lower limbs maximum force and surface control, but while on a treadmill, runners should tense their upper body and arms. This can aid in balancing on the moving belt of a treadmill.
One of the main differences in running on a treadmill versus outside, is that running outside forces the runner to pace themselves, rather than keeping up with the treadmill’s speed. Being able to run consistently at the same speed can allow for more control for running certain distances in a specific amount of time.
To minimize the shock of the transition from outdoor to indoor running, use the same shoes that are worn and broken in, then change to new ones after a couple weeks.
Treadmills offer precise control over speed and surface incline while running, and can be used in any kind of weather. While treadmill running can be convenient, exercising on a stationary machine can become boring. Run with an iPod/MP3 player to keep the treadmill from becoming boring, or treadmill run in a crowded gym and “people watch” to help pass the time.
Always remember, don’t look behind or around while running on a treadmill. This causes a destabilization in balance and can cause a runner to fall off the belt, resulting in serious injury.
Running on the treadmill during the winter months is a great way to maintain cardiovascular health and muscle strength. Keep these tips in mind to make the transition to indoor running as smooth as possible.
Now that the holidays have passed, focus moves from seasonal snacks and over-eating, to detox, diets, and New Year’s Resolutions. Many Americans set goals each January, hoping to improve a part of their lives.
According to USA.gov, some of the most popular New Year’s Resolutions year after year are:
Whatever your resolutions are this year, Licensed Sports Psychologist and Neuropsychologist, Dr. Adam Shunk, PhD, HSPP, NCSP, provides a few tips on creating and attaining New Year’s resolutions.
Make your goals SCRAM. 
Approaching a big goal with daily, structured, baby-steps makes the goal much more manageable and achievable.
Create a resolution with a partner. If you both have similar goals, there is an increase in accountability, and an increase in the likelihood of success.
Many people fall short of their resolutions because their goals involve a drastic change in their behavior. To increase the chance of success, create a resolution that increases in intensity, provides a system of accountability, and utilizes reinforcement. These characteristics make ambitious resolutions easier to manage and keep over time.
To prevent burnout with a new resolution, start slow and build up. If you never go to the gym, and you make a resolution to go seven days a week, the drastic change in your routine will be overwhelming and you are likely to not keep it up. Start with a few days a week, and then build up from there.
The transition time is also an important factor when it comes to New Year’s resolutions. Understand that results take time, and many resolutions may not show change during the month of January. Keep with your goals and be patient, and the results will come.
For more help with starting a healthy diet this January, check out @DefiningSports Twitter page every Wednesday at noon for the Mid-Week Lunch-Break Health Tip of the Week!
The time between Thanksgiving and New Years is filled with large meals, holiday treats, and overeating. Registered Sports Dietitian Lindsay Langford, MS, RD, CSSD, provides useful tips to minimize over consumption during this holiday season.
- Before entering the big holiday meal, be sure you are hydrated. Often times, a feeling of hunger is disguised by dehydration. Drink 12-16 oz. of water 30 minutes prior to eating.
- Mimic rainbow colors on your plate. Generally, the more color, the more nutrients. This will add more fruits and vegetables to your holiday meal.
- If eating a buffet-style meal, be careful that your plate doesn’t begin to look like the Rocky Mountains. Take small portions of each dish, about a ½ cup.
- Serve yourself with a smaller plate. The larger the plate, the more real-estate to fill, resulting in taking more food than you need.
- Fill up on fiber. The more fiber you eat, the more full you will become. Go for the whole-wheat rolls, fruits, vegetables, and nuts.
- Lastly, slow down. If you slow down and allow hunger signals to register, you will consume less calories. Don’t start collecting that next bite until you have swallowed the current bite. Ready, set, slow!
Keep these tips in mind when celebrating this season, and Happy Holidays from everyone at St.Vincent Sports Performance!
The final day of SVSP’s Favorite Things has arrived, and we’ve saved the best for last! Battling Ropes were selected as the final item on the list, picked by Certified Athletic Trainer, Ryan Harber, LAT, ATC, CSCS.
Indoor Battling Ropes are an important part of training at St.Vincent Sports Performance, used by middle school athletes, to bootcamp participants, all the way up to NFL and NBA players.
Battling Ropes are a great exercise tool because they increase aerobic and anaerobic capacity, along with muscle strength and endurance. The different exercises done on the ropes allow for great core conditioning and development of grip strength. They are a superior cardio workout, without the negative joint impact associated with other exercises.
Winner of SVSP and Rockin' Refuel contest, Judge Memorial High School Boys Basketball Team, uses Battling Ropes at SVSP Facility
Exercising with Battling Ropes develops mental toughness and can be used for all ages, regardless of their exercise goals.
For a chance to win a set of Battling Ropes and a training DVD, valued at over $100, tweet “Staying fit with @DefiningSports Fav Things” by 10pm EST on Friday, Dec. 16.
St.Vincent Sports Performance is debuting a series of videos to shed light on myths and misconceptions around training young athletes. The Truth about Training videos feature SVSP Manager, Tim Drudge MS, LAT, ATC, CSCS, Sports Performance Specialist, Greg Moore CSCS, Performance Specialist, Brandon Johnson CSCS, USAW, PES, CES and Performance Medical Coordinator, Darrell Barnes MS, LAT, ATC, CSCS. Visit www.DefiningSportsPerformance.com for more info on youth training.
Check out all the videos on DefiningSports YouTube Channel and watch the video playlist below.
Only one more day of SVSP’s Favorite Things! Today’s item is a staple for gyms and training facilities, and Certified Strength and Conditioning Coach Stephanie Young, CSCS, USAW explains why stability balls made St.Vincent Sports Performance’s list.
Exercise and stability balls are used in physical therapy, athletic training, and exercise, both with and without weights. The ball is constructed of soft elastic with a diameter of approximately 35 to 85 centimeters (14 to 34 inches) and filled with air.
Most frequently, the core, the abdominal muscles, and the back muscles are the focus of an exercise ball fitness program. A primary benefit of exercising with an exercise ball, as opposed to exercising directly on a hard flat surface, is that the body responds to the instability of the ball to remain balanced, engaging many more muscles. Those muscles become stronger over time to keep the body balanced on the ball.
The ball, while often referred to as a Swiss ball, is also known by a number of different names, including balance ball, body ball, fitness ball, gym ball, stability ball, Swedish ball, therapy ball, or yoga ball.
Check with @DefiningSports on Twitter to see how you can win a 65 cm exercise ball!
On Day 10 of SVSP’s Favorite Things, the item is unexpected, but a great tool for building upper body strength. Certified Strength and Conditioning Coach, Jeff Ricther, CSCS, USAW, chose Slide Furniture Movers for their versatility and their ability to target different muscles and movements.
Furniture Sliders are tools that are used to build strength in the hip, core, and upper body. They are most commonly used with single leg and side-to-side movement training. Certain exercises like lunges, mountain climbers, and lateral pushouts can be done with sliders. Hands or feet are placed on the sliders and then the exercise is done while the sliders slide along the floor.
For example, to do a push up, place hands on the grip area while in a push up position. Complete the push up with your hands just below your shoulders, then slide your hands forward so your arms extend straight ahead and your body lowers closer to the ground. Slide your hands back to underneath your shoulders, then complete another push up.
In addition, these can be used to add slight instability to basic body weight upper-body movements, like a push up. With one hand placed on a slider, someone could hold a push up position and make small circles with the slider against the turf. This would strengthen and train the stability of the rotator cuff and upper body.
For videos of different exercises using furniture movers, click here.
Furniture Sliders are inexpensive and can be purchased at any home improvement store. Or check out @DefiningSports Twitter to see how you can win a set of your own!
