Training Well Done

Listen to this recorded seminar I had with my members as we tackled the importance of knowing what are the basics of sport nutrition, many were discussed in this seminar that will greatly help you to be a great athlete. Keep listening! 00:34 - How Nutrition Affects Performance 07:16 - What should You Be Eating? Macros & Micros 32:28 - How much should you be eating? 41:54 - Timing your food 51:...

Join me now on this episode, with my man Jasper Tom, a UDL Ultimate Frisbee team, as well as a former teammate of mine. He will share his journey and experience in training through pandemic. Keep listening! 00:47 - Getting to know about Jasper 03:14 - How did Jasper like playing league? 06:42 - Jasper's happiest successful playing Ultimate Frisbee, as he matures in the sport. 10:13 - How did Jaspe...

Get to know more with Kim Lambert of CBRC, from a Casual Runner to a Running Club Founder. Ended up doing 3 marathons in the year 2013. So listen and be encouraged with her words of wisdom and love with running. 8:48 How did Kim get into running, got a run club, love running & how did running become a thing as the first place in her. 14:02 Kim's coworker kept talking about five K's that got he...

Everyone wants a fitness community that they can relate and help them to know or pick their right fitness that suits for them. This episode is about Ashley running an organization called SweatNET that brings together various coaches & fitness businesses for events to promote different ways to be fit. If you want to get more fun in your fitness, don't miss this episode!" 1:50 - About SweatNET a...

This episode I recorded on my way home from a coaching session I did. I had a conversation with a young athlete after finding out they had been hiding a small injury hoping to not have their training adjusted or to not be allowed to compete. I want to address this as this is a viewpoint I've seen athletes have, especially those who value hard work & have seen it's value, possess. But it's not...

On this show I interview one of my high school XC & track athletes, Jack Barnhisel on his amazing career and “breakout” senior season in cross country. He’s an athlete I’ve had the privilege to train for the last +4 years with GHP and have been with over 7 years with my club team.   He’s hungry, humble, and talks well on the mic! 1:06 - Thoughts on his upcoming races: City Championsh...

In this episode, I discuss how to handle comparisons with Coach Khyla.  Comparison is natural but how can you manage in a way that it doesn't sabotage you during your competition and training?  Explore with us on this episode. What is the comparison trap Dealing with expectations How to deal with comparison Check out Coach Khyla’s new e-Book on Sport Mindfulness & Meditatio...

Join me and our new Head Coach at GHP, Coach Khyla, on a conversation about developing athletes over time. How can we build athletes better - or really, how can we set them up to build themselves better?  Timestamps: 1:42 - Khyla’s Head Coach Role 9:44 - Why athletes should play multiple sports 22:24 - The skills you acquire in LTAD Check out Coach Khyla’s new e-Book on Sport M...

In this episode, I talked about hip mobility - what it is and why it is important. I also emphasized the importance of having good hip mobility in running and other sports. I also discussed the difference of mobility to yoga and flexibility.  Timestamps: 0:49 - 7:37 - Athlete Highlights 7:39 What is Hip Mobility and Why Does it Matter ? 14:07 - Improving Hip Mobility  Check out my e...

Join me on this interview with my friend, Jen Bigham, @localelite about her running journey. Jen was a very talented HS running and yet has found herself running at her best after having kids and having a youthfulness that only grows with age! Something to take away young runners: run your slow runs slower! 3:10 How Jen got started 9:30 Training that prevents injury 15:22 Life after college 23:24...

In this episode, I talked about what speed training really is and its 3 important elements. I also explained what max velocity and acceleration is and how speed training is different for each type of athlete.  I also talked briefly about the importance of deloading and giving your body time to heal in order to perform better.  Timeline : 2:24 Make Sure to Be Deloading 3:44 What Speed Tra...

Negative mindset can really affect your performance as an athlete. In this episode, I talk about the three things that I do to get out of the rut, manage my bad mood, and boost my performance.  0:41 - Athlete Stories 5:03 - How our Mood Affects our Performance 7:51 - 3 Things I Do To Get Out of the Rut Register for our college recruiting series happening the weeks of August 2nd and 9th! https...

Balanced training will keep you from getting hurt and avoid injury. Here’s a rule of thumb - when you push, you also need to pull. In this episode, I talk about the importance of balancing front and back.  0:49 Athlete Stories 13:14 5 tips to balancing front and back Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain Our summer T...

Summertime is here and many athletes ramp up their training to 2 & 3 workouts and practices per day!  This can be great if done properly, but hindering if handled poorly.  In this episode, I share with you 4 tips to be able to handle multiple sessions a day without your body falling apart! 1:45 - Athlete stories  12:11 - 4 Tips to Handle Multiple Training Sessions in a...

If there's one method of training I love, it's eccentric work! On this episode, learn what eccentric training is and how you can best utilize it to get great results from your training! Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain Our summer Trackside program has begun! Made for building speed and endurance! https://www.ghperfor...

On this episode, our awesome coach here at GHP, Khyla Freeman, shares her 4 Keys of Mindfulness that are embedded in how she coaches. Often, athletes find themselves in their own way. Coach Khyla is here to lead you out of the dark! 11:26 How coaching mindset became important 26:44 Authentik Fit’s 4 Keys of Mindfulness 36:36 Stories of mindset in action! Follow Coach Khyla @authentikfittraining Al...

I recently ran my first half marathon race! What helped me get through and run my best time over 13.1 miles? My arms! Being able to focus on the right things while running can really help you with running at your best. Here are 2 big things to focus on to have better arms. 6:18 - Setting the Rhythm and Pace 14:41 - Big Arm Angle = More Force in the Ground = More Stride Length Check out my e-Book o...

Part 2 of my returning to play series for Ultimate. 4:38 - The main risk of jumping: landing 9:08 - How to Train for Landing Jumps 17:58 - How to Improve Your Jumping Ability Exercises for improving jumping ability and improving your stamina to jump a lot! Plyometric Playlist Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pain Getting...

Part 1 of my several part series on returning to play ultimate frisbee. In this first part, I will discuss 3 important things you can do to start working on cutting and adding it to your training. This is a simple episode for those who are literally just getting into shape to play. I play AUDL ultimate for the Pittsburgh Thunderbirds and these are the things I worked on to get myself ready to even...

How much training is enough, too much, or not enough? I’ve noticed some consistencies in the time I've spent training over the years based on how much I see young athletes training.  I find some athletes who train for several hours a day and some athletes who only do 1 hour a day and call it a day.   Which is best?   It’s a worthy question to ask when you are evaluating yo...

Learn about, Pittsburgh Thunderbird, Max Sheppard's training. He is an American Ultimate Disc League MVP finalist and All-Star game MVP. Max plays professional ultimate frisbee and has a serious love for training. On this interview we discuss how he prepares on his own for the seasons! Check out my e-Book on 10 Exercises to Eliminate Running Pain https://www.ghperformance.com/eliminate-running-pai...

Part 2 of GHP's sport nutrition seminar! On this episode I primarily cover when an athlete should eat and all about hydration. I also go over supplements in this episode. 1:15 a story about a kid nearly passing out the other day due to lack of hydration and food 4:55 Hydration 11:13 Supplements 15:19 You need Fiber! 17:17 When to Eat: Before, During, and After Training/Competition 28:05 Recap &amp...

This is from a seminar I gave recently. This is part one and will cover macronutrients (carbs, protein, fat) & micronutrients. This is a must listen for a youth athlete and anyone who trains and guesses at nutrition. It's not too sciencey and full of actionable steps! You'll need a calculator to calculate your nutritional eating needs! Macros - 3:01 Micronutrients - 32:50 Follow me on IG for m...

On this episode I was joined by colleague, friend, and client, Dr. Marcel Minutolo. Among many things, Marcel is an ultramarathoner. Yes, one of those crazy people! On this episode we discuss his training for an ultramarathon and his mindset towards being able to take on what is a near super human feat. 0:00 4x4x48! See the fundraiser below 9:30 Running basically gives you Stockholm syndrome. You...

For this episode, I brought on Farooq Al Said, a training partner of mine who has helped me with rethinking some of how I handle my own training. Having a martial arts background and a very playful approach to training, working out with Farooq is a great change of pace for me.   In younger days, Farooq had opportunities to be a pro fighter and play AAA pro baseball. But life had other pl...