Coastal Athletic Connection

Langley, Walnut Grove and Surrey's constant source of quality information in the Sports Performance, Strength and Conditioning, and Nutrition fields.

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Yoked

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Posted by on in Nutrition

 

In this post, I am starting a series on supplements, especially as they pertain to sports and athletic performance. In Part 1, I am looking at the regulation of supplements and how to tell if they are safe for you, your child, or your athletes to take.Vitamins, minerals, and supplements were a $32 billion industry in 2012, and that number is projected to rise to $60 billion by 2021. In fact, supplements are as big a market as all organic foods combined, while raking in only 5% of all grocery sales. This shows how high their prices are, and we just keep on spending, hoping for a quick fix or easy solution to our fitness and health goals. However, did you know that the Food and Drug Administration (FDA), the governing body that regulates all supplements, vaccines, prescription and non prescription drugs in the USA, only spot tests 1% of 65,000 dietary supplements on the market? With these kind of skim regulations going on, it seems risky to even venture out into the high shelves and flashy labels of your local supplement store in hopes of boosting your performance and health. The local store worker definitely seems to know their stuff (I mean they have huge arms!), but with them collecting commission on each purchase you make, how much can they be trusted? With your kid's athletic future on the line, how can you be sure that WADA (World Anti-Doping Agency) isn't going to come knocking on your door asking for a urine test?Enter the National Sanitation Foundation (NSF) and Informed-Choice. These are two organizations that make it their goal to test supplements and make sure they are given the all clear when it comes to drug testing and screening. Informed-Choice certifies nutritional products and makes sure that what the labels says is in the product is actually in there, as well as making sure these products are banned-substance free. They work closely with WADA to make sure nothing in the supplements are on WADA's banned list (like Santa's naughty list for supplements).
NSF is an independent certification organization that also looks at the ingredients in supplements. In fact, they even created a subdivision, called NSF Certified for Sport, that promises with their label that they have tested the product and it does not contain unsafe levels of contaminants or prohibited substances.
Both of these organizations work with WADA and use their banned list as a guideline for testing and certifying a product. So, when looking for the best supplement to make those massive gains, look past the fancy selling tactics of the buff supplement store dude (or girl),  and make sure it has been certified by looking for one of the labels below. So, whether you are preparing for your rec league hockey tourney, provincial finals, or first professional sports training camp, you can perform your best with peace of mind. For more info, check out the Informed-Choice or NSF website's, which can be found below.
 
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"Bro, How much do you Row?": Adding Some Rowing and Pulling in the Gym to Improve Athletic Performance

“Yo, how much do you bench?”

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Posted by on in Training
To Sprint or Not to Sprint?

Over the years, sprinting has become what appears to be a forgotten exercise. Whenever it appears in a program, many athletes respond by asking, “You mean like running?” and “How fast should I go?” In short, my answers to those questions in order are “No”, and “as fast as you can!” Now, you may realize I said no to “running”. Why? Because sprinting is not running. Sprinting is defined as “running at full speed over short distances”, while running is defined as “moving at a speed faster than a walk, never having both or all the feet on the ground at the same time“. So, when I want my athletes to sprint, they should be going as hard as they can, trying to get faster each and every time. In this blog post, I am going to take a look at the wonderful world of sprinting and how it relates to the sporting realm and increasing performance. I am under the impression that every athlete should sprint. I don’t just mean in their sport, but in training. Throughout this post I will explain further, but it basically comes down to the fact that all athletes do sprints in their sport (or skate at max speeds). All sports, be it basketball, tennis, hockey, badminton, bobsled, or soccer, are made up of short intense bursts of all-out speed. So, if sprints make up such a large portion of the sport, why wouldn’t we train athletes to be better and faster at them?

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Should Training for Athletic Performance be Fun?

In the past, the phrase “laughter is the best medicine” has been thrown around a lot. Now a new phrase has come up stating that now physical activity is now the best remedy for the human body. So, which is correct? More importantly, can you have both? In this article, I am going to discuss is about the joy of (or lack of) training. So, it comes down to one simple question: should training be fun? I have a varied opinion on this subject. I think training is a very serious matter and should be treated as such. However, I also think I myself am quite funny and I enjoy creating some laughter in the gym to lighten the mood. Now, while you may think these are opposing opinions that cannot possibly work together, let me ask you this: why would I need to lighten the mood if training is so fun? Well, hopefully because my athletes have a somewhat serious and almost anxious feeling towards the hard training they are about to do!

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"Train Insane!"... Or maybe not. The Dangers of Motivational Quotes

“No Pain, No Gain”!

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Posted by on in Training
The Secret to Coaching Athletes

Whether you are a sports coach, a strength coach, or a parent who is volunteering to help out their son or daughters team, we all struggle with establishing the culture of our team and getting the players to perform under our guidance. In the team setting, there is always a unique mixture of personalities and temperaments. For example, there is always at least one kid who has the God-given talent, but doesn’t know how to work hard. There is the kid who is super shy in the room, but their play speaks volumes. Lastly, there is the kid who makes up for his or her lack of talent by working harder than anyone else. Having such a diverse group can mean that as a coach, you need to be able to cater to all of them.

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Supplements Part 3: Top 5 Best and Worst Supplements

Okay folks, here it is, the best and worst supplements to take. Now, please be advised that while this is in my own opinion, it is also backed by research and agreed upon by many nutritional organizations and certification bodies. Yet, I still take 100% responsibility for creating this list, so don’t blame anyone else if your favourite pill or powder is on here (if in the worst 5). Anyway, before I waste anymore time, lets get right into it:

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©Coastal Athletics 2014
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When it comes to winning at your chosen sport, proper performance training can also give you a

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©Coastal Athletics 2014
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Training in the summer with Coastal was the toughest training I have done, but also produced the best results I have ever seen. They have great knowledge and know how hard to push you to reach your goals. I highly recommend Coastal Athletics to any athlete, or anyone looking to become more fit. Thanks Coastal!

Rosie Schlagenweit