5 things you should be doing after a workout

At the end of a workout, there’s a tendency to want to head for the showers and rush back to the pressing issues of the day. But how you transition via a brief recovery period will determine how well your body repairs itself and responds in the coming days. . Use this simple checklist to kickstart your body’s recovery process—and get the most out of each workout.

1. Reflect     

It’s important to recognize what you’ve accomplished with your training and how it contributes to your long-term vision, not just for your physical well-being and athletic pursuits but how such commitment is fueling your success. You’ll feel great in the short-term regardless, but it’s important to reflect on how you feel and connect it back to your goals. That reinforces the behaviors you’ve chosen and is something people don’t do nearly enough.

2. Track     

There’s no shortage of gadgets and smart phone apps to log training and measure progress. It can be a simple spreadsheet or even paper. The important thing is to track your workouts, not only to give yourself a pat on the back, but also to have a reference point for the following workout, or to review months later.

3. Stretch    

Active-isolated stretching is most effective after a workout when the muscles are warm. This can range from a full routine to the three or four stretches that address any mobility issues you might have. You can also do some reflection while you stretch. What worked and what could you do better during the next training session?

4. Refuel  

To refuel you body after a workout, consume a mixture of carbohydrates and protein immediately afterward, preferably within 10 minutes of training. At this point, your cells are wide open and screaming for nutrients, and by drinking a shake or another balanced carb/protein small meal, you expedite the recovery process and maximize lean muscle growth.

5. Cool down

If you have access to a 55-degree “cold plunge” tub, spending 1 to 3 minutes in it is a great way to decrease post-workout inflammation. Alternating between a cold plunge and a hot tub (three to five minutes) stimulates bloodflow and muscle recovery with hardly an effort. If you don’t have access to a hot tub or a cold plunge, you can get the same effect in the shower by switching between hot and cold settings.
 

Tips and Advice courtesy of Core Performance

Why do we compete?

What is the point of sport?  Why do we compete?  Is it to win or is it to give it your best shot?

When we start off as kids I feel it’s more about health, fitness, socialization, learning life’s lessons and maybe more than anything else, it’s about having fun! But as we get older it becomes a lot more competitive. We begin to compete not just to play, but to make it to the next level.
Fun still is a huge part of it though, it takes an immense amount of work to reach the top level in sport (or any endeavor for that matter) and so you have to be doing something you love to do.
At Pro level, the higher you get the more is at stake, People want championships, it becomes a job to be the best. Athletes are expected to be at there best or risk being traded.
But at our level is it all about  winning? Sure everyone wants to win, but its not just about winning, its about trying to win.
There could only be one winner, so in races the odds of winning are slim, yet we still compete, we still try.. because we love what we do. It has to be more about winning, it becomes about the challenge and the effort to win.
So that is why we compete, to see if we can do it. To see how we fair against other like minded people. To push ourselves to our own personal limits and make it to the next level.

 So if you have never competed you should think about it, come out and give it your best shot, it gives you something to work towards and it will bring you to the next level.
Check out some of the Bad Ass Academy's up coming events and sign up, you will be glad you did!!

Bad Ass Academy

Should you train on an empty stomch in the morning?

A lot of people think its ok to train on an empty stomach every morning, but they are doing there bodies an injustice. While cardio first thing before breakfast can help you lose additional weight, for any real training its best to eat something.
If you don't eat before you train, your performance will suffer at higher intensities and longer durations. When you wake up, your body is in a fasted state. You might have trouble just turning on Sports Center without a cup of coffee, so you can't expect to perform your best without fueling up and hydrating first.

If eating early upsets your stomach, experiment with different foods rather than skipping breakfast entirely. Try food that's easy to digest like a bowl of cereal, two slices of toast with one tablespoon of peanut butter, a 16-ounce sports drink, or a glass of juice. Aim for 30-60 grams of carbohydrates for breakfast with 10-20 grams of protein and a little healthy fat to balance off your meal.
The body doesn't care what form the fuel comes in—a meal, gel, bar or drink. What matters is getting the nutrients necessary to support your training session. Make it a habit and you'll stay focused and power through your workout, increase strength and power, and burn more calories during your session.

Bad Ass Academy.. Who we are, what we do..

The Bad Ass Academy.. Who we are and what we are about.
 
 
We believe that hard work pays off in the end.
We believe that people have to push themselves to really find out their potential.
We believe getting out there and pushing your limits makes you stronger
We believe that working out just isn’t about lifting weights.
We believe quitting is not an option
We believe in teamwork
We believe that your body can take much more punishment then you think
And that you will come back stronger
We believe that even though it might hurt a little , its going to be fun.
 
Bad Asses are a bunch of people who love to get out and do something…anything. Some run, bike , hike, trail run, kayak, rock climb etc. They get out there everyday and do it, rain or shine, in the heat or the cold they are out there. They do it because they love it, they do it because it feels good.
 
The Bad Ass Academy brings it to the next level. Throughout the year we have several events that will help you push yourself. Each event is a unique challenge. Unless you have been to one of our events you really cant understand, you’ve never seen anything like it. Our goal is to have  people to come out, compete, have some fun, and leave with a smile.
 
So far we have had a 6hr Mountain bike endurance race and a 6hr endurance trail run. Each of these events had challenges within them, making it not your average ride or run.
 
I watched as one girl rode her bike up to one of our challenges. It was a teeter totter, she originally planned to dismount and walk past it, but something changed her mind. She backed up, concentrated for a minute, took a deep breath… then headed straight for it!!!
Going up she looked a little nervous, but as it started to come down she had the biggest smile on her face , it lasted for the rest of the day.
 
I also watched a guy attempt the larger teeter totter at full speed.. as he got to its peak he started going off the side, next thing you knew he was on the ground landing pretty much on his back. Everyone ran over to him to see if he was ok. He just bounced up with a huge smile and said “ that was awesome”, got back on his bike and rode away.
 
One guy finished a lap with 20 minutes left in the race, he was exhausted and could barely move. He could have stayed and relaxed for the last few minutes but he was here to race, and went back out to do another lap.
 
The stories are endless. But they all end the same way. Bad asses have heart, determination, and a desire to excel. We are different from the average person.
 
So check out our list of events on Badassacademy.com. Come race, suffer a little and have fun. I know you will leave with a smile on your face!!!
 
Our next event is The Bay Ridge Bad Ass Challenge on June 25th!!! It’s a two person %k race, with plenty of obstacles to slow you down, come check it out.!!!!!
 

Want to run faster?????

One of the training methods used to improve speed in sports is known as sprint-assisted training. The idea behind sprint-assisted training is to increase your stride rate by forcing your body to perform at a higher level than would be possible without assistance. Sprint-assisted training produces this effect by getting the nervous and muscular systems used to higher contraction rates. After several weeks, the nervous system allows you to continue these higher rates without any help. Research shows that your number of steps taken per second and the length of your stride can improve after 4-8 weeks of sprint-assisted training.

Four commonly used methods of sprint-assisted training are downhill sprinting, high-speed cycling, towing (pulling) against the resistance of surgical tubing, and high-speed treadmill sprint training.

 here are some Guidelines

1. Develop a solid conditioning base of speed endurance training and weight training before beginning a sprint-assisted program.
2. Warm up thoroughly before any type of sprint-assisted training.
3. Use only correct sprinting technique when engaged in sprint-assisted training. Errors in form are likely to be exaggerated by sprint-assisted training.
4. Perform sprint-assisted training only on a soft grassy area.
5. "Work fast to be fast." Training must include work at a high level of intensity.
6. Expect to have muscle soreness for a day or two after the first sprint-assisted training session. This soreness is a sign that the technique is taking you beyond your normal training routine.
7. Use sprint-assisted training at the beginning of a workout, right after your warm-up routine.
8. Follow instructions regarding rest between each repetition and sprint-assisted session or activity. The goal of sprint-assisted training is to take faster and longer steps, not to improve your conditioning for short sprints.
9. Stay within the 10 percent zone on all repetitions. Do not run more than 10 percent faster than your normal unassisted sprinting speed.
10. After sprinting with the assistance of a pull or decline, try to maintain the high speed for an additional 10 meters.
11. Progress slowly from one-half to three-quarter to maximum speed over a period of two to three weeks.

- Helpful hints by Core Performance -

Creative ideas to cut out some carbs.

People are always worried about carbs. Carbs are not always a bad thing, our bodies need them for sustained energy. Too many carbs without exercise can be a way to add on some pounds.
Here are a few Carb substitutes for those looking to cut out some carbs.


Substitute: Squash for potatoes

Summer squash (the football-shaped yellow kind) tastes similar to potatoes when cooked—but has just a fraction of the carbs. Grate the squash, mix in an egg as binder, make patties, and fry them in olive oil.

Carbs Eliminated: About 15 grams (g) per hash-brown patty

The Taste: "Not as firm and crispy as regular hash browns, but the potato flavor is there."


Substitute: Cauliflower for potatoes

Steam some fresh or frozen cauliflower in the microwave. Then spray the cauliflower with butter substitute, add a little nonfat half-and-half substitute, and puree in a food processor or blender. Salt and pepper to taste and you've got something that quite honestly can compete with the real thing any day. To make it even better, try adding roasted garlic, cheese, or sour cream to the mixture.

Carbs Eliminated: 30 g per cup

The Taste: "After a couple of bites, you forget it's not potatoes."


Substitute: Zucchini slices for noodles

Slice four to five medium-size zukes lengthwise into three-quarter-inch-thick strips. Sprinkle Italian seasoning on the strips, place them in a single layer on a nonstick cookie sheet, and bake at 425 degrees F for 20 minutes. You want them firm, not crisp. Then simply make the lasagna as you normally would, replacing lasagna noodles with the baked zucchini.

Carbs Eliminated: 36 g per serving

The Taste: "Delicious. The zucchini provides texture that you don't get from noodles alone."



Substitute: Spaghetti squash for spaghetti

A cooked spaghetti squash is like Mother Nature's automatic spaghetti maker—the flesh becomes noodlelike strands. All you have to do is cut the squash in half and remove the seeds. Then place each half—cut side down—on a plate with a quarter cup of water. Nuke the squash for 10 minutes or until it's soft to the touch. Let it cool, then scrape out the "spaghetti" strands and top with pasta sauce and cheese.

Carbs Eliminated: 30 g per cup

The Taste: "Great. Spaghetti squash has exactly the same consistency as real pasta."



Substitute: Oatmeal and cottage cheese for pancake mix

Here's a can't-fail recipe from The South Beach Diet. Mix together half a cup of old-fashioned oatmeal, a quarter cup of low-fat cottage cheese, two eggs, and a dash each of vanilla extract, cinnamon, and nutmeg. Process in a blender until smooth. Cook the mixture like a regular pancake.

Carbs Eliminated: 45 g per pancake

The Taste: "With syrup, you could never tell the difference."



Substitute: Tempeh for potatoes

You may think you don't like soy-based foods, but that could be because you don't cook them right,Tempeh can be really bland, but if you jazz it up with herbs and spices, it's a great substitute for potatoes. Saute a couple of cups of thinly diced tempeh with garlic and onions. Then pour a cheese sauce (sharper is better) over the tempeh cubes and bake for half an hour.

Carbs Eliminated: 11 g per cup

The Taste: "Just like a slightly nutty baked potato."


Substitute: Diced vegetables for macaroni.

Even instant mac and cheese can go lower-carb; use only half the pasta in the box and bulk it up with a couple of cups of frozen mixed vegetables.

Carbs Eliminated: 13 g per cup

The Taste: "I hate broccoli, but I wouldn't mind eating this."



Substitute: Mixed vegetables or black beans for half the pasta

Same idea as the mac and cheese, but try black beans, diced tomatoes, and chunks of ham, tuna, chicken, or hard-boiled eggs. These kinds of salads are a blank slate, so you can top them with anything from a creamy blue-cheese dressing to vinaigrette, or even lime juice and slices of avocado.

Carbs Eliminated: 10 g per cup

The Taste: "Awesome. I don't miss the extra pasta at all."




Substitute: Low-fat string cheese for chips

Just crazy enough to work: Cut sticks of string cheese into quarter-inch-thick slices and scatter the rounds on a cookie sheet coated with nonstick spray, leaving them an inch or two apart. Bake at 375 F for 4 to 5 minutes or until the cheese melts and turns golden brown. Let them cool, then peel the chips off the tray.

Carbs Eliminated: Up to 90 g per serving

The Taste: "Like the cheese you pull off the top of a pizza."



Substitute: Portobello mushrooms for pizza crust.

Cut the gills out of the inside of the mushroom,then place the mushroom on an oiled cookie sheet and bake for 5 to 10 minutes so it dries out slightly. Add tomato sauce, mozzarella, and pepperoni or other toppings and broil until the cheese begins to melt.

Carbs Eliminated: About 20 g per slice

The Taste: "Like pizza, but moister. Give me a fork!"


Substitute: Eggplant for pasta

Mixing diced eggplant with ground beef is healthier and more highbrow than this old skillet special—call it moussaka American style. You have to soften the eggplant first. Cut it in half, brush it with olive oil, and then broil for 10 to 20 minutes. Let it cool, dice it up, and mix with hamburger, tomato sauce, and spices.

Carbs Eliminated: 26 g per cup

The Taste: "Exactly like Hamburger Helper, in a good way."



Tips and advice taken from Men's Health Magazine

Why do we workout?? It's not just about muscles

The greatest challenge in developing a permanent exercise habit is finding motivation that lasts. It’s easy to get to the gym when you’re preparing for that big beach vacation or want to look great for your high school reunion. But what about the rest of the time?

It's easy to hit the gym with a vengeance for a few weeks.
Start to look noticeably better.
Enjoy your found vanity.
Lose motivation and stop working out for a few weeks.
Repeat from beginning.
Vanity, it turns out, isn’t a great longterm motivator for most people. You need to associate exercise with rewards beyond physical appearance then you can be able to get to the gym 5-6 times a week without any lapses.
To help you bring consistency and enthusiasm to your exercise schedule, here are some powerful reasons to work out that have nothing to do with looking good.
1. Testosterone
This one is mostly for the gents (sorry ladies) and it applies to weight training. Testosterone is the essence of manhood. When you lift weights and gradually increase the level of resistance, your muscles produce testosterone. This gives you the energy, stamina, and aggressiveness you need to take on the world.
On days after a big weight training work out, I’ve experience a significant increase in energy. I tend to pop out of bed (I’m usually groggy) and feel more vigorous over the course of the day.
2. Clarity and Concentration.

An active body has been linked to an active mind. The more consistently you exercise, the less prone you’ll be to grogginess and lapses in concentration. As anecdotal evidence of this, my best cure for writer’s block has always been going for a long walk, run, or hitting the gym.
3. Reflection
Exercise is a time to let your mind unwind while your body does the work. Strangely, when you stop actively trying to solve a mental challenge, the solution often pops into your head. Exercise is an opportunity for your subconscious mind to put together the pieces.
4. Enjoyment
Working out needn’t be seen as a chore or obligation. There are tons of enjoyable ways to exercise. For example, if you live in a scenic area, going for a run or bike ride along a beautiful route can brighten things up. Since I moved to Los Angeles a couple months ago, running on the beach has gotten me out the door much more frequently.
Other great options include: using exercise as a chance to spend time with friends and family, playing a sport or game, striving to achieve new personal bests, week after week.
5. Cleansing
Have you ever gone a couple weeks without exercise and noticed that you begin to sweat an exorbitant amount? That’s because sweat, along with toxins, tends to build up over time. Sweating regularly through exercises removes these toxins and will help you feel more comfortable.
6. Better Sleep
Studies have shown that exercise improves sleep. I love my sleep, so this is big for me.
7. Longer Life.

When you choose to exercise, you’re making an investment, not just in your present physical appearance, but in the rest of your life. People who exercise regularly live longer and stay healthier into old age. If not for yourself, consider the family members that love and depend on you.
8. Stress Relief
Exercise has also been shown to reduce stress. This is a combined result of the benefits of cleansing, reflection, and a physical outlet for frustration.
9. Superior Strength and Endurance
About 4 years ago I went through a rough stretch where I gained 15-20 pounds in only a few months. Being unfit drastically changed the way I could move my body. It threw off my balance and made everyday tasks more difficult and uncomfortable. By exercising regularly, you’ll be better able to live and act, and in the event of an emergency, seize the moment.
10. Self Confidence
The sum of all these benefits is self confidence. (And, yes, looking good will help here too.) Greater self confidence is drives success, so its value can’t be underestimated. Exercise and fitness are an enormous part of reaching your potential.