Why is that when I eat breakfast I feel hungry 2-3 hours later and when I don’t eat breakfast I can make it until lunch without feeling hungry? Breakfast IS the most important meal of the day. While you’re sleeping your body is fasting for 8 hours, so upon waking, it is essential to feed … Continue reading Q & A: Breakfast, Exercise Guidelines, Cardio
Author: coachcota
Providing Opportunity
Have you ever stopped to think, "What am I doing here?" Not in a negative way, but in a purposeful way. "What is my purpose as a coach?" To win conference championships, get personal bests, beat the rival team, make it to the post-season? To influence others and make an impact in their lives? To … Continue reading Providing Opportunity
Recent Read – Outliers
Outliers by Malcolm Gladwell is a must-read for everyone. From why hockey players are born mostly in January to how Bill Gates got his start. My takeaway? These outliers were presented with rare opportunities, whether they saw the situation as an opportunity at that time or not. They seized the opportunity and it led them … Continue reading Recent Read – Outliers
Stress and our Athletes
Stress. What an ugly six letter word. Stress leads to numerous responses from our athletes. Acute stress may elicit a positive performance thanks to adrenaline, but chronic stress may compromise the immune system, disrupt serotonin levels and sleep patterns, induce gastrointestinal issues, and affect concentration and learning. As coaches, we spend hours upon hours with … Continue reading Stress and our Athletes
Magnesium
I stumbled across this article last week and it is truly eye opening. Before reading this, a few of my athletes started supplementing Isotonix Magnesium to help regulate their cycles. I am excited to see the changes they will hopefully find. Enjoy! "Why we're all deficient in magnesium, the many signs and what to do" Coach Cota
The Glycemic Index
What is the Glycemic Index? The Glycemic Index (GI) is a measure of how much carbohydrates raise blood sugar after eating. GI is measured on a scale of 0-100. Low-GI foods are gradually digested and absorbed, allowing you to maintain a more consistent blood sugar level. High-GI foods are rapidly absorbed and digested, spiking your … Continue reading The Glycemic Index
Grocery Store Madness
A healthy lifestyle goes hand in hand with a well-balanced diet, which begins with smart grocery shopping. Now, the grocery store can be more overwhelming than the information contained here, but this is a great place to start, especially if eating healthy is new to you. The grocery store is a huge place full of … Continue reading Grocery Store Madness
T-Spine Mobility for Scoliosis
A few weeks ago, I was watching ActiveSpine's Movement Matters video (click here for the original) and I was impressed with the thoracic spine mobilization they were demonstrating on a foam roller. I tested it out, felt great, but I had to put a little bit of a twist on it. I have scoliosis with … Continue reading T-Spine Mobility for Scoliosis
“Be where your feet are”
This may be one of the best pieces of advice I've received in awhile. Be where your feet are. So simply stated, yet sometimes hard to put into action. In daily actions, be where you are in that moment. Be present. Put the phone down, look people in the eye and listen to what they … Continue reading “Be where your feet are”
Top 5 Takeaways from NCAA’s Emerging Leaders Seminar
A few weeks ago, I had the great opportunity to participate in the NCAA's Emerging Leaders Seminar with 200 other future athletic professionals. Networking with peers in the industry and learning from professionals in the field was an indispensable experience. There were themes that echoed throughout each speaker, panel, and breakout session. I gathered my … Continue reading Top 5 Takeaways from NCAA’s Emerging Leaders Seminar
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