One of the major problems of New Year’s resolutions is that when people decide on things there is no progressional stage to achieve what they hope to accomplish. For example, a 250lb man decides that he is going to drop 75lbs in the next year. Now, most individuals do not gain 75lbs in the course of a year. If it took you several years to gain that weight, why would you expect to lose that weight in a significantly shorter timeframe. This is an example of goals not equaling reality. A more realistic goal would be to lose 20lbs in the next 6 months. By setting more realistic and attainable goals you set yourself up for success rather than failure.

Another problem with resolutions is that they expect to change habits over night. If you have made poor nutritional choices for 30 years, why would you expect to make great nutritional choices over night. A better resolution would be to say, ” I will eat 5 servings of fruits and vegetables a week”. By making the goal attainable you are not implying that you will be the poster child for bodybuilding when you have taken no steps to achieve that goal. Small attainable goals are great confidence boosters and will make you want to continue to set new goals that are in conjuction with your master plan. Whether your goal is to lose 20lbs or to run the mile in 7 minutes, make sure that you take steps towards your goals rather than jumps and you will be successful in attaining your master plan. If you need help setting goals or are looking for a change in your exercise program, contact us at www.xspeedtraining.com.

Xcellerated Speed Training also provides proper strength training programs and techniques to give the individual or team the most highly effective and efficient way to train. Xcellerated Speed Training is dedicated to providing parents, coaches, and athletes of all ages the most advanced information at the best affordable price. It is our belief that everyone should have access to this information and knowledge regardless of their financial status. The goal is to educate the masses with the most up-to-date information available in order to maximize the effectiveness of the athlete’s training protocol.

Xcellerated Speed Training is a systematic, periodized, and proven training protocol in which the athlete learns:

• Speed Development
• Injury Prevention
• Functional Movement Evaluation & Testing
• Enhanced Neuromuscular Movement

Specialized Training Is What We Do Best!

High school Programs
Sports Team training
One on One Sessions

Do YOU Want Better Results?

Sports We Train
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Athletes We Train

Tony Sabanos and Xcellerated Speed training took my soccer game to the next level. Tony helped me improve my speed, quickness, and agility. From his training, I gained exercise and nutritional knowledge that I will use throughout my athletic career. Tony pushed me to achieve the goals that I set at the beginning of our working together. Working with Tony was both gratifying and rewarding in terms of working out with a purpose.

Todd Pratzner, Center Back Philadelphia Union and PA Classics Academy.

If you have a deficiency, one of the easiest solutions is to spend at least 15 minutes outside in the sunlight each day. This means that your skin has to be exposed in order to reap the benefits of the sun’s rays. Another way to boost your Vitamin D intake is to eat such things as eggs, fortified milk, fish, or cod liver oil. You might get some Vitamin D if you are taking a multi-vitamin that has it in. You want to make sure that your vitamin supplement is absorbable and in order for that to take place your supplement should be a liquid, powder, or sublingual form. These forms are the best for allowing maximum absorbability of a supplement.

If you are an elderly individual, Vitamin D can help reduce the risk of bone loss and increase bone mineral density below 70 years. It can also help treat psoriasis and relieve symptoms of osteomalacia. In younger adults it helps reduce a variety of risk factors for: different types of cancer, autoimmune diseases, multiple sclerosis, Type 1 diabetes, arthritis, and many others. It can also help fight tuberculosis and reduce the factors for breast cancer, colon cancer, lung cancer and blood cancer.

The people at the highest risk for Vitamin D deficiency are elderly, dark-skinned, and obese people. As always consult with your doctor before starting any supplement to make sure it is right for you. The recommended dosage for people under 50 years of age is 200IU everyday. If you are older than 50 than the recommended dosage is 400IU everyday. It is best to have blood work done to see where you Vitamin D levels are before starting any type of supplementation and then consulting your doctor to determine the appropriate amount of Vitamin D for you.

Thanksgiving is that special holiday where everyone gathers together to enjoy a large meal and for some a day of football with the family. Why is it most people end up taking a short nap on Thanksgiving? Is it the tryptophan in the turkey that puts us to sleep? Is it the warm environment combined with a stomach bursting with food? It could be the combination of both. Wouldn’t it be great to actual be able to enjoy Thanksgiving without stuffing ourselves with several thousand calories? I thought it might be helpful if I gave you some solutions to surviving the holiday meals.

1. Make sure that you eat every 2 to 3 hours. The reason for this is so that you metabolism stays functioning throughout the entire day. Most people don’t eat anything because they want to ration their calories for the big meal, however this is one of the worst things you can do. By eating small frequent meals, you prevent yourself from becoming so ravenous that you eat everything in sight.

2. Eat your salad and meat first before progressing towards the other foods. By eating salad first and then your turkey/ham second, it will help fill up your stomach with good nutritional choices and limit the amount of space for other carbohydrates.

3. Don’t feel you have to eat everything available to you in one sitting. If there are some foods that you don’t get to eat the first time around, wait 3 hours and eat some of the items you might not have indulged in the first time around. By doing this, you allow your stomach to process the food properly and help maintain a healthy metabolism.

4. Don’t skip your workout because of the holidays. Most gyms are open Thanksgiving morning, which is a great time to rev up your metabolism. This way you can indulge in some of the tasty foods that are available and not gain weight. If you can’t make it to the gym on Thanksgiving, go either the day before or after. You can also suggest to family members to take a group walk rather than sitting in front of the television. You could even play the Wii, which would give you some activity.

5. The day after Thanksgiving get out your walking shoes to do some shopping. By walking around endless shopping establishments trying to find the perfect deal, you can help burn off some of the calories of the previous day. Try to carry multiple bags to make the shopping trip a little more challenging.

Well, I hope this helps maintain your waistline over the Thanksgiving holiday. For more nutritional information, please contact Tony@xspeedtraining.com for a nutritional program. Be safe and enjoy the time with your friends and families, too often we take the gathering for granted.

The study showed through an array of factors over four years that the average individual in the study gained 3.35 pound every four years. The old method of eating fewer calories, everything in moderation, and fewer fatty foods is not an effective way of reducing your weight. People should pay closer attention to the kinds of calories you are consuming in order to have any success. The doctors from Harvard feel that there is too much emphasis on trying to find the magic bullet when a variety of factors come into play in order to achieve the desired weight loss results.

The study also showed that as exercise frequency increases the pounds decreased on average by 1. 76 pounds in the four year study. Nutrition is an integral role in this because if you workout and eat poorly, you can still gain weight. Weight gain increases the risk of heart disease, diabetes, breast cancer and colon cancer. The study also showed that gradual weight gain of 1 pound per year seemed to be the average, which means in 20 years you can gain 20 pounds.  Some of the foods that contribute to weight gain are: potato chips, french fries, sweets, sugar-sweetened drinks, other forms of potatoes, red meats, and butter. 

As you can see this is one of the most detailed long-terms studies that has been done so far on average individuals. Nutritional protocol has changed from 10 years ago and the studies show that there is a variety of factors that come into play. If you are struggling with your nutrition, please give us a call 610 334-4120.

Dr. David J. Jenkins and associates at the University of Toronto developed this ranking system in 1981, which measures the effects of carbohydrates on glucose levels. This system compares available carbohydrates gram for gram in individual foods and gives them an evidence based numeric value of post meal glycemic. Carbohydrates are broken down into the bloodstream and how quickly this takes place determines their numeric value on the ranking system. Carbohydrates that digest slowly in the system are given a value lower on the scale. This means that the carbohydrates releases glucose slowly into the bloodstream. A lower ratio suggests that the person will get more out of the food due to its slower digestion and absorption rates. Some food items that fall into this category are: peanuts, grapefruit, spinach, green beans, and lettuce.

Carbohydrates that metabolize much more rapidly in the bloodstream are given a higher glycemic value. Some of these consist of : white bread, watermelon, white rice, and white potatoes. A person will notice a drop in energy levels very quickly after consuming a high glycemic value food. This means that low glycemic foods are best when activity levels are low or you are going to go to bed. Low glycemic foods are best utitlized throughout the day when energy expenditure is usually the greatest.  Lower GI foods have a number of benefits: people who have diabetes,  reduced risk of heart disease, and can help people lose and control weight. The best solution is to have a balance of proteins, fats, and lower GI foods in your nutritional protocol in order to maintain energy response.

Yoga

The benefits of yoga include not only the physical aspects, but the mental and spiritual as well. Daily exercises are a great way to relieve the stress of your day and improve you overall sense of well-being. Here are the benefits of partaking in a yoga session.

Xcellerated Speed Training, the area’s only fitness organization that combines speed and agility training, strength training and nutrition conditioning into one cohesive program, is proud to offer YogaFit on the grounds of the Reading Public Museum. Imported from the West Coast to Berks County, YogaFit or Yoga for the Fitness Industry was developed in 1994 in Los Angeles by Beth Shaw, a leading expert in the field of mind body fitness.

Based on the ancient fitness science of hatha yoga, YogaFit blends balance, strength, flexibility and power in a fitness format.  It overcomes the mystery of yoga by delivering a practical, user-friendly style, which is accessible, understandable and doable by anybody and any body. YogaFit helps to reduce the risk of injury and decrease tension, stress and lower back pain.

Taught by Xcellerated Speed Training’s Certified YogaFit Instructor Shanon Gaul on the scenic grounds of the Reading Public Museum, the YogaFit style is ideal for athletes or individuals at any level of fitness.

Classes are held Mondays and Fridays at 8 a.m. on the grounds of the Reading Public Museum. Meet at the front door of the museum.  The cost is $10 per class.  Registration required.

Classes begin Monday, June 27!

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