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Three Creative Ways to Stay Hydrated

Summer, at long last, it here. And with it come a plethora of outdoor activities that weren’t able to be enjoyed in the winter months. One key to enjoying a safe and active summer is hydration. Our muscles are composed of roughly 75% water, and depriving them of fluids can be detrimental to performance. So whether you’re an athlete in the midst of training or someone who simply enjoys the outdoors, here are three creative tips to ensure you’re drinking enough:

Carry a Bottle With Ounces Labeled: 

A good indication of how much you should be drinking on a daily basis is to divide your body weight in half and convert that number to ounces. Seem like a lot? That’s because it is. That’s what your body needs daily to be at its best. Carrying a water bottle with the ounces labeled on the outside is an easy way to see exactly how much you’re drinking and can help you keep the proper pace.

Try Flavoring Drops and Packets: 

There are plenty of these products on the market, and most of them are extremely low in calories and sugar. Adding flavor to your water is a great way to make hydration easier, plus you can mix up flavors to ensure you never get bored with the taste.

Infuse Your Water With Fruits or Herbs: 

Adding natural ingredients to water can give it a splash of flavor. Citrus, like oranges, limes and lemons work well. You can also try cucumbers or some mint leaves to add refreshment. All of these add a healthy punch to your water and make it more enjoyable to drink.

Hydrating doesn’t have to be boring or become redundant. Add new flavors, track your intake and enjoy those summer activities with a full tank of water in your system.

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Mental Prep: Gain the Edge Before You Compete

Spending hours on the field and in the gym are certainly going to help you improve, but one of the most neglected areas of training is the mind. So before you step into the arena, spend some time preparing away from practice. Here are two areas to focus on:

Composure

“Butterflies” really do exist for everyone and are completely normal. What’s important is how you manage them. Physical strategies such as relaxation or deep breathing techniques can work, as well as mental ones like self-talk, an inner dialogue to remain positive and confident.

The way we think, feel and speak to ourselves is impactful on our performance. Be aware of your own inner dialogue and use statements that are confidence-builders.

  • “I am prepared.”
  • “I am knowledgeable.”

Avoid statements that add pressure or lead to worries about the outcome.

  • “I have to nail this!”
  • “If I don’t do well, then…”

The key to composure is to keep your thoughts focused on the present and what is within your control.

Visualization

Confidence does not come from the absence of pressure or adversity, but rather knowing you have the tools to perform well despite these challenges. Your confidence level stems from a variety of sources – past performance, preparation, goal achievement, feedback from others, and self-talk.

Another chief confidence-building tool is visualization.

Just as a driver in the Indy 500 will imagine the opening laps of the race before their ignition is even fired or a quarterback imagines the routes the receiver will run before the ball is snapped, you, too, can visualize the scenarios in which you will perform.

Imagine yourself performing calmly, assuredly and successfully. What does your goal look like? Visualize yourself performing in a way that achieves it. Highlight what you did to make that happen.

Most importantly, have a plan for how you will practice and implement these skills!

Your perspective ultimately determines how you “perform.” When the pressure is on, mastering these skills will allow you to be better composed and more confident, which will set-up the success that follows.

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SVSP Hires Dustin Williams as Performance Rehabilitation Specialist

INDIANAPOLIS (March 16, 2017) – St. Vincent Sports Performance (SVSP), one of the country’s leading sports performance centers for Olympians, professional athletes and everyday athletes, today announced the hiring of Dustin Williams as performance rehabilitation specialist.

Since 2011, Williams, a member of the National Athletic Trainers Association, has served as associate athletic trainer and head athletic trainer for cross and country and track and field for the University of Arizona. Before going to Arizona, Williams spent five years as assistant athletic trainer at Brigham Young University.

“Dustin has a familiarity and a deep history with college and elite athletes which makes him a perfect fit to join the SVSP team,” SVSP Executive Director Ralph Reiff said. “He has proven himself as a highly skilled athletic trainer and has worked elbow-to-elbow with some of our current team members.”

In his new role with SVSP, Williams will travel to events around the world supporting SVSP clients such as USA Track & Field, USA Gymnastics and USA Diving. He will triage injuries, assign a plan of care, begin immediate rehabilitation programs and nurture athletes back into their field of play. He will also serve as the athletes’ advocate in communicating training matters with coaches, agents and family, while based in Sacramento, California.

Williams holds a master’s degree in exercise science from Utah State University. His wife, Jillian Camarena-Williams, is a two-time Olympian in shot put, representing Team USA at the 2008 and 2012 Olympics. They have a 2-year-old daughter, Miley.

About St. Vincent Sports Performance

St. Vincent Sports Performance has supported and helped develop world-class athletes since 1987. The first and largest hospital-based program of its kind in the United States, St. Vincent Sports Performance employs over 60 athletic trainers, sports medicine physicians, certified strength and conditioning specialists, licensed sports psychologists and registered sports dietitians. Together they have trained athletes at every level from middle school, to Olympians, to the NFL and NBA, to Motorsports and NCAA athletes. Learn more at definingsportsperformance.com.

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From Your Couch to a 5k

How to get off the couch and into running shape

Every year, people make a resolution to get healthier and work out more often, yet fall short of their goals. Luckily, our Jon Grant has a solution to go from your couch to a 5k. Before you jump on the treadmill, here are a few suggestions that will help ease your way into running.

Get the right shoes. The first, and most important step of the process, is to buy shoes that have been professionally fitted for you. The easiest way to get professionally fitted is by going to a local running specialty store.

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Set goals. When setting your goals, don’t worry about your times. Instead, focus on finishing the race. Once the first race has been completed, then you can begin thinking about increasing your times.

Have the right plan. Instead of running without a program, search the internet for a “couch to 5k” plan that works for you. The plan should start easy with a walk/jog mix, but gradually see the jogging increase.

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Properly cool down. When aches and pains begin, don’t be alarmed. A certain amount of aches can be expected. The best way to relieve this pain is by taking hot baths and performing stretches for the calves, hamstrings and hip flexors.

Take advantage of experts. Lastly, rely on the experts in your town that are geared toward beginners. Whether a gym or club, take advantage of their knowledge and ask questions. It is also recommended to join groups if available. Being a part of a group will not only give you a sense of accountability, but it also provides positive peer pressure.

Running can be daunting, but if you follow these simple steps, you’ll be off and running in no time.

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Travel Blog: USA Football in Florida; Part 1

Our Athletic Trainer Chad Gabbard is on the road with USA Football in Orlando, Florida. Get a behind the scenes peek at the life of an SVSP Athletic Trainer:

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Sunday, January 22nd

Check in day for the SVSP crew in Orlando. After a turbulent flight, we land in Orlando. Time to get to the hotel and prepare for the Under 18 and Under 19 teams to check in. They’re here for the North American Championship.

Monday, January 23rd

Check in day starts at 9am. Dave Weikel and I have 100 athletes to check in for both teams. Today is a great day because it is reunion day!! Many players and coaches have returned from our trip to China last summer. It’s great to catch up with all of them and talk about our memories of China. After we are finished with check in, the Under 18 team has their first practice under the lights at ESPN Wide World of Sports.

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Tuesday, January 24th

The day starts at 6:30am with breakfast. Taping and stretching begins at 7am. This is a great time for me to meet and interact with our athletes. It always fascinates me to hear the athletes talk about athletic training and that some of them do not have an athletic trainer at their schools back home. After morning practice, we do foam rolling, treatments, and icing before we have a little downtime before pre practice taping starts at 4pm. Our second practice of the day gives us another opportunity to get better. We get back to the hotel around 8:30pm. After a second round of treatments it’s time for the boys to head to bed.

Wednesday January 25th

Today is Hump Day! Everyone is sore and tired. The day starts again at 7am with taping and stretching in the hotel before we load the bus for practice. The coaches are doing a great job on energizing the team at practice. The afternoon is filled with activities for the teams. They are doing their Upper Deck photo shoot. In between the photo shoot we find time to do treatments and keep these boys fresh before their game on Saturday. Our second practice of the day starts at 6pm. It’s a beautiful evening! We finish again at 8pm and return to the hotel to finish treatments before it is time to get some rest.

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SVSP, EXOS to Launch New Human Performance Programs

FOR IMMEDIATE RELEASE

ST. VINCENT SPORTS PERFORMANCE, EXOS TO LAUNCH NEW HUMAN PERFORMANCE PROGRAMS

SVSP engages EXOS to expand programs for athletes, adults, communities and companies

 

INDIANAPOLIS (January 12, 2017) – St. Vincent Sports Performance (SVSP) has engaged EXOS, a leader in human performance, to enhance and expand the resources of SVSP in areas such as proactive health and human performance programs, including the EXOS NFL Combine training programs. SVSP is part of Ascension, the nation’s largest non-profit health system in the U.S. and the world’s largest Catholic health system.

St. Vincent Sports Performance in association with EXOS will continue to provide individuals with training programs and nutrition services, but will expand its reach to local municipalities and companies, utilizing EXOS’ methodologies that have supported elite champions around the world, the U.S. military and leading global corporations.

As one of the premier sports performance outlets in the country, SVSP works with athletes ranging from youth to college, Olympic and professional athletes as well as everyday athletes to help them achieve their peak performance in areas ranging from training to psychology to medicine to nutrition.

“Using expertise from St. Vincent Sports Performance and EXOS, we will take the science of what we have learned from elite athletes and help everyday people take their fitness and nutrition to the next level,” St Vincent CEO Jonathan Nalli said. “This relationship helps SVSP put a continued emphasis on improving the day-to-day lives of people in our community through human performance.”

EXOS has supported the 2014 World Cup champion German national team, 93 medalists at the 2012 and 2016 summer Olympics, and Indianapolis Colts players Andrew Luck, Dwayne Allen, Ryan Kelly, Vontae Davis, Joe Haeg, T.J. Green, Antonio Morris, Robert Turbin, Akeem Ayers and Hassan Ridgeway as part of their NFL Combine program that has supported seven No. 1 overall picks, 134 first round and 675 total NFL Draft picks.

“We’re very excited to bring our proven performance system to St. Vincent Sports Performance and Indianapolis,” said Mark Verstegen, founder and president of EXOS. “St. Vincent Sports Performance has a great history of providing world-class training and nutrition services to the local population and elite athletes worldwide, and we’re proud to support their continued vision of pursuing excellence for their athletes and clients. Our goal is to strengthen SVSP’s human performance game plans to elevate people to achieve higher levels of success.”

 

About St. Vincent Sports Performance

St. Vincent Sports Performance has supported and helped develop world-class athletes since 1987. The first and largest hospital-based program of its kind in the United States, St. Vincent Sports Performance employs over 60 athletic trainers, sports medicine physicians, certified strength and conditioning specialists, licensed sports psychologists and registered sports dietitians. Together they have trained athletes at every level from middle school, to Olympians, to the NFL and NBA, to Motorsports and NCAA athletes. Learn more at definingsportsperformance.com.

 

About EXOS

EXOS is pioneering human performance. Founded in 1999 to maximize the potential of athletes, EXOS (formerly named Athletes’ Performance) has grown to become a leader in health and performance, trusted by elite athletes, the military and innovative companies worldwide. EXOS designs and delivers proactive health and performance game plans that guide people to higher levels of success. With world-class partners, facilities, technologies, and specialists spanning six continents, EXOS is progressing the intelligence behind human performance wherever necessary. To learn more, visit www.teamexos.com.

 

About Ascension

Ascension (www.ascension.org) is a faith-based healthcare organization dedicated to transformation through innovation across the continuum of care. As the largest non-profit health system in the U.S. and the world’s largest Catholic health system, Ascension is committed to delivering compassionate, personalized care to all, with special attention to persons living in poverty and those most vulnerable. In FY2016, Ascension provided more than $1.8 billion in care of persons living in poverty and other community benefit programs. Ascension includes approximately 150,000 associates and 36,000 aligned providers. Ascension’s Healthcare Division operates 2,500 sites of care – including 141 hospitals and more than 30 senior living facilities – in 24 states and the District of Columbia, while its Solutions Division provides a variety of services and solutions including physician practice management, venture capital investing, investment management, biomedical engineering, facilities management, clinical care management, information services, risk management, and contracting through Ascension’s own group purchasing organization.

 

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Images of 2016

Pictures are worth thousands of words, so here are the best snapshots from 2016!

 

 

 

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Rain or shine, we’re always open.

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Our team in Shanghai, China with USA Track and Field.

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The 2016 NFL Combine class has trouble posing for pictures…

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Members of the Bowman Track Club train in Utah.

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World class treatment right here in Indy!

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Rio de Janeiro, Brazil.

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The best staff around.

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Jeff, Mike and Jon enjoy the views in Rio.

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The stage is set for the Big Ten Football Championship at Lucas Oil.

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The Final Five.

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The Thanksgiving Game-plan

Some people treat Thanksgiving like an annual marathon (for those of us that don’t actually run them), starving themselves beforehand and mentally preparing by visualizing eating all that delicious food. It’s easy to do, after all, because everything on the dinner table tastes fantastic.

This year, though, we’re hoping you follow a smarter Thanksgiving Day nutrition plan. You can still enjoy all your favorites without feeling like you need to be rolled home afterward. So without further delay, lets start game-planning for this marathon.

Breakfast

That’s right, breakfast. It’s easy to think skipping breakfast is the smart move because that means you can eat more later. However, that’s a trap that leads to overeating and a general feeling of hatred towards your past self. Eat a balanced breakfast on Thanksgiving morning with a carbohydrate, protein and color option. We promise you’ll feel better at the end of the day.

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Thanksgiving Plate

We’ve arrived at the main event. Building a mountain on your plate may seem like a good idea, but it’s best to pace yourself. Eat slower to better gauge how full you’re getting and don’t stuff yourself. Remember, pumpkin pie is still to come, and you want to save room for that. Similar to your breakfast plate, you want 1/3 of your meal to be carbs, 1/3 to be protein, and 1/3 to be colorful veggies. If you feel comfortable, don’t get seconds. You can box that food up and eat it later!

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Hydrate and Exercise

Hydration is key when eating big meals. Sometimes when the body says it’s hungry it’s really craving more fluids. Make sure you’re drinking adequate water throughout the day and during your meal. You’ll also want to get some form of exercise. Whether you hit the football field in the morning or go for a walk after dinner, make sure you’re doing something. A large meal followed by sitting on the couch is not only terrible for you, it also makes you feel terrible.

With your game-plan in place, the only thing left to do is execute. Follow this guide and you’ll be good to go Thursday and the rest of your holiday weekend.

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SVSP & Jonathan Byrd’s Fieldhouse Sign Unprecedented Agreement

FOR IMMEDIATE RELEASE

ST. VINCENT SPORTS PERFORMANCE, JONATHAN BYRD’S FIELDHOUSE SIGN UNPRECEDENTED AGREEMENT

SVSP to provide on-site services to athletes at new location in Westfield

 

WESTFIELD, Ind. (October 27, 2016) – In an unprecedented agreement, St. Vincent Sports Performance (SVSP) will open a new branch in Jonathan Byrd’s Fieldhouse, making it the first sports facility locally to offer on-site sports performance services to all athletes and the general public. SVSP is part of Ascension, the nation’s largest non-profit health system in the U.S. and the world’s largest Catholic health system.

The new 4,000-square-foot SVSP location, which will be directly connected to Jonathan Byrd’s Fieldhouse at Grand Park, will offer on-site access to the same SVSP strength and conditioning coaches, athletic trainers and dietitians who work with Olympians and professional athletes.

All athletes competing and training at Jonathan Byrd’s Fieldhouse will be provided real-time athletic injury healthcare from SVSP athletic trainers. Additional athletic training services can be purchased for nominal fees.

“Our goal is to help every athlete perform to their maximum potential and our groundbreaking partnership with Jonathan Byrd’s Fieldhouse will expand the number of athletes we are able to train,” SVSP Executive Director Ralph Reiff said. “We also believe all parents, coaches and organizers should have the peace of mind that elite-level athletic trainers are on site every day to take care of any athletic injuries that occur.”

The addition of SVSP solidifies Jonathan Byrd’s Fieldhouse as one of the premier sports facilities in the country. The state-of-the-art 88,000-square-foot facility features eight basketball/volleyball courts and hosts numerous elite-level events each year.

“We are taking the concept of athlete safety, training and development at a local sports facility to the next level, and I don’t know any other sports facility in the United States that is doing something like this,” Jonathan Byrd’s Fieldhouse CEO Andy Card said. “We want to be the best, and we want to be different. Partnering with SVSP allows us to do that.”

SVSP, which has locations on the northwest side of Indianapolis and at Clay Terrace in Carmel, is also set to open another location next year at the new St. Vincent Center adjacent to Bankers Life Fieldhouse.

 

About St. Vincent Sports Performance

St. Vincent Sports Performance has supported and helped develop world-class athletes since 1987. The first and largest hospital-based program of its kind in the United States, St. Vincent Sports Performance employs nearly 100 athletic trainers, sports medicine physicians, certified strength and conditioning specialists, licensed sports psychologists and registered sports dietitians. Together they have trained athletes at every level from middle school, to Olympians, to the NFL and NBA, to Motorsports and NCAA athletes. Learn more at definingsportsperformance.com.

 

About Jonathan Byrd’s Fieldhouse

Jonathan Byrd’s Fieldhouse at Grand Park is a state-of-the-art 88,000-square-foot facility featuring eight basketball/volleyball courts. A facility like no other, Jonathan Byrd’s Fieldhouse features HD cameras on each court. They also have Bleachers and an in-house restaurant with healthy eating options for athletes and their families. Jonathan Byrd’s Fieldhouse is home to some of the best basketball programs in the state, including Indiana Primetime Basketball, Grand Park Premier AAU and Grand Park Select. The facility provides its own leagues and tournaments called the Indy Youth Basketball League and also hosts major outside tournaments and events. Jonathan Byrd’s Fieldhouse was opened in January 2016 in Westfield, Indiana.

 

About Ascension

Ascension (www.ascension.org) is a faith-based healthcare organization dedicated to transformation through innovation across the continuum of care. As the largest non-profit health system in the U.S. and the world’s largest Catholic health system, Ascension is committed to delivering compassionate, personalized care to all, with special attention to persons living in poverty and those most vulnerable. In FY2016, Ascension provided more than $1.8 billion in care of persons living in poverty and other community benefit programs. Ascension includes approximately 150,000 associates and 36,000 aligned providers. Ascension’s Healthcare Division operates 2,500 sites of care – including 141 hospitals and more than 30 senior living facilities – in 24 states and the District of Columbia, while its Solutions Division provides a variety of services and solutions including physician practice management, venture capital investing, investment management, biomedical engineering, facilities management, clinical care management, information services, risk management, and contracting through Ascension’s own group purchasing organization.

 

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Make Your Push-Ups Count

Turns out, push-ups are great for more than just building a strong chest. But to completely utilize push-ups in your workout routine, there are five areas to focus on:

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Elbows

Instead of flaring your elbows out to make a ‘T’ shape, keep your elbows in line with your wrists. This will form an arrow shape with the rest of your body.

Backside and Back

Flexing both your core and your backside goes a long way in stabilizing your back. You want your back to be straight as you lower and raise your body from the push-up position.

Hips

Don’t let your hips lead the way to the floor. Your upper body should initiate the movement and be the first thing to reach your downward destination. Having a straight back automatically makes this easier!

Hands

If your fingers aren’t pointing straight ahead, stop! Your hands need to be facing forward at all times to avoid stress on your shoulders.

Shoulder Blades

Your shoulder blades shouldn’t stay in one place. They need to protract and retract (fancy words for scrunch together and move apart) as you go down and come back up.

 

If you’re more of a visual learner, this video outlines everything in this blog. Push-ups are easy and effective, so don’t waste time by doing them wrong!

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