by Ryanin Blog, Fitness, Nutrition0 commentstags: athlete, become the athlete within, exercise, fitness, golf, performance, sport
The execution of the golf swing is a “feet to fingertips” athletic action- the entire kinetic chain is utilized. In order to perform proper movement throughout the golf swing requires certain levels of joint mobility and core stabilization. If certain joints (i.e. hips) are limited in terms of mobility or certain parts of the body are “weak”, executing an efficient swing without compensating form will be very difficult. The hips are a necessary joint in the golf swing. That said, if limitations are present in terms of mobility the body will compensate proper form which leads to trouble down the road. Both on the scorecard, and your long term back health. For example- the last golf lesson, or “tune-up”, I had approximately two months ago was because of that exact reason. My body wasn’t moving properly in the backswing because of poor hip mobility, and in turn that caused me to have a flawed swing with lost yardage and accuracy. Looking from a spectators point of view at normal speed, you would never be able to tell there was any sort of mobility issue. In fact I got compliments of how great my swing looked. But I felt that something […]
by Ryanin Blog, Fitness, Inspiration0 commentstags: athlete, exercise, fitness, new hartford, personal training, utica, utica personal trainer
If you want to see change, YOU have to change. That may sound silly but some of us don’t live that way. We want to lose weight but eat the same garbage day after day. We want to get stronger but lift the same weights over and over. We wonder why the person in the mirror doesn’t change while returning to the same old habits that created that person. Wellllllll What Happened Was… (Insert Shitty Excuse Here) Matthew Kelley writes in his book The Rhythm of Life “Everything is a choice. This is life’s greatest truth and its hardest lesson.” He continues on “it is a hard lesson, because it causes us to realize that we have chosen the life we are living now.” This is a difficult realization but there is a silver lining. Unfortunately (or fortunately) our choices have gotten us to where we are now. The good news is that once accepted we can begin to make better decisions to get to where we want to be and not simply accept where we are now. A young gentleman by the name of Christopher Wallace is quoted for saying “Damn right I like the life I live because […]
by Ryanin Nutrition0 commentstags: diet, exercise, fat loss, nutrition pyramid
I imagine at some point you have heard that old saying “You can’t put the cart before the horse.” In case you weren’t sure what that means, it just means that there is a certain order for how things happen. Case in point, horse pulls cart which means if the cart is in front of the horse it can’t pull it . . . .ahhh genius I know! Well, the same concept apples to your nutrition! Especially when it comes to nutrition that is geared at decreasing body fat and gaining lean muscle. What I’ve found after almost a decade in the fitness industry is that many people start by “putting the cart in front their horse” so to speak. What do I mean? Well, what I mean is that when we start the conversation about nutrition they ask the wrong questions and focus on the wrong points (..for that given point in their fitness journey). They start with questions like: What supplements should I be taking? Should I eat carbs after 5pm? How many grams of protein should I have in each meal? Will organic apples help me lose weight? I think you get the point . . . […]
by Ryanin Blog, Inspiration, Strength, Tips, Uncategorized0 commentstags: better, change, choice, decision, exercise, fitness, life, nutrtition, take, training, transform, transformation, utica
In order to understand what you need to do to Take Back Your Life I have to introduce you to someone I consider family . . . . . I want you to meet Michelle Almost 3 Years ago Michelle decided to Take Back Her Life She knew that something needed to change She knew that there was a better option She knew that she and her family could live a healthier life She knew she could have a more fulfilled life She knew she could have a happier life All she had to do was make the CHOICE to change Ultimately that DECISION lied in her hands (If you know Michelle, you know she’s the boss. . . . sorry Ron) Well, she made the CONSCIOUS DECISION that she and her family were going to live a healthier life And according to her . . . . “Joining O.B. was truly one of the best choices I have ever made” [Are You Ready To Make The Decision To Take Back Your Life?] From that moment forward her life has never been the same Was her journey easy? Of course not There were times she wanted to stop There were […]
by cbaberin Uncategorized0 commentstags: athlete, become the athlete within, exercise, fitness, jacked mom, ny, obtraining, performance, sports, strength and conditioning, utica
When it comes to fitness, GOALS are a huge part of making your journey here worthwhile. Yes, some people are “fitness junkies” and just like to exercise. Most often though there is some type reason or goal for why one starts to exercise. Conversations with our new members generally start off with “I want to (Insert Goal Here)” As coaches, it is our job to provide you with the tools and the guidance to help you achieve your goals. The most important tip I can provide someone as a coach is to always have a goal. Not having a goal is like driving with no destination. If you don’t know where you are going, how can you ever get there? Here are 5 Easy Steps for achieving your goals Set a Goal (Target) Make it real – Your goal should be S.M.A.R.T. – Specific-Measurable-Attainable -Realistic-Timely Create a Plan (Map to reach your Target) In order to reach your goal you have to have a plan of how to get there. This is where coaching becomes crucial. Everyone needs a coach – EVERYONE. Look at the most successful people in the world and I would guarantee that they have […]
by Ryanin Blog, Uncategorized0 commentstags: become the athlete within, exercise, new hartford, obtraining, performance, sports, strength and conditioning, utica
A few weeks ago, the O.B. Training coaches had the opportunity to speak during the physical education classes at New Hartford High School. Ryan and I being alumni of New Hartford thought this would be a great opportunity for current students to see what past students are doing now. As a way to make the presentation engaging and interactive for students, we brought The Functional Movement Screen. This screen goes through 7 basic movement patterns and addresses asymmetries within the body. By having the students perform these movements, it gave us an opportunity to go through some common mistakes that many athletes bring into the gym. Often times students that are new to weight training are unsupervised or just copying something they’ve seen in a magazine. This can result in major mistakes when it comes to movement quality and these mistakes can lead to serious injury. The beauty of the Functional Movement Screen is its’ ability to objectively look at and score the movement quality for a population of athletes. This score allows our coaches to measure the potential risk for future injury. It is important to instill the idea of health and physical fitness at […]
by Ryanin Blog, Fitness, Tips, Training, Uncategorized0 commentstags: dynamic stretch, exercise, fitness, knee pull, lunge, ny, reach, sports performance, training, utica, warm up, workout
An injury is an athlete’s biggest fear. What most athletes don’t realize is there’s a simple solution that can greatly reduce injuries – a proper, dynamic warm up and stretch. Use our five tips for a dynamic warm up to achieve better results in your workout: Copycat: Movements in the warm up should be consistent with the movements you’ll be performing in your workout. So, if you’re squatting or jumping in your workout, you’ll need to do these movements in your warm up. Sweat: A good warm up increases your body’s core temperature and heart rate just enough to break a sweat. Clock it: A warm up should be 5 to 10 minutes long, no longer or shorter. Escalate: A proper warm up starts with slow movements and progresses to faster movements. Prepare: Foam roll before you warm up in order to increase flexibility. Warm-up don’ts: Don’t start off sprinting. Ease in to intense movements. Don’t hold stretches during a warm up. Static stretching should be done after your workout. Hold stretches for 20 to 30 seconds. Remember, a dynamic warm up helps to achieve better results: Increases core body temperature, which increases calories burned. Improves flexibility and range of motion. […]
by Ryanin Blog, Fitness, Inspiration, Strength, Uncategorized0 commentstags: athlete, become the athlete within, exercise, hockey, obtraining, performance, sports, strength and conditioning, utica
Name: Jake Hyer Alias: Baby Bear Age: 16 School: Whitesboro Sports: Lacrosse/Hockey Jake has been training with O.B. Training and Sports Performance for just about a year now. When he started with us back at The Fitness Mill he was just a little boy, but has grown over this past year into quite the athlete. He has even developed his own form of shuffling, “The Baby Bear Shuffle”. We are very excited to see what the future holds for Jake as he can hold his own against some of our top high school/college athletes and he is only 16. Jake was able to take some time away from perfecting his shuffling technique to answer some questions for us. – What school do you go to and what sports do you play and how long have you been playing them? I go to Whitesboro High School and I play hockey and lacrosse. I have been playing hockey for 10 years and lacrosse for 6 years. – How long have you been training at O.B. Training & Sports Performance? I have been working out at O.B. Training and Sports Performance for […]
by Ryanin Blog, Fitness, Strength, Tips, Training, Uncategorized0 commentstags: exercise, hockey, mobility, obtraining, performance, sports, strength and conditioning, utica
Hockey is different. If you are a player or a parent then you know, hockey is VERY different. The physical/mental demands of the sport are unlike any other. Which, is why I love hockey players! It breeds a different kind of athlete, someone who has the physical toughness and mental poise to give 100% all day every day. While this difference makes hockey great, there are some differences that make hockey not so great. For example, the hockey season NEVER ends. Most kids are on the ice to some capacity for 8-9 months a year and some even more. It’s great to work on your skills, but another big difference in hockey is that you’re locked into one position the majority of the time. This is a position of constant hip flexion, shoulder protraction and ankles immobilized by skates. The “hockey Position” may be great for generating speed and power on the ice but it is not ideal off the ice in sports or life. Over time, spending so much time in this position year in and year out takes a toll on your joints reducing mobility and ultimately restricting movement. We spend a lot of time with our hockey […]
