About a week ago, I had just gotten home from an incredible two days at the Gray Institute's Chain Reaction: In Action event and it has taken me all of that time to wrap my head around everything I learned. The experience was nothing short of amazing. It opened my eyes to aspects of movement I had … Continue reading Gray Institute’s Chain Reaction

Last night, I had the great opportunity to present to the USD student-athletes about sports nutrition! We had a great turn out and I always enjoy this talk and being able to reach out to the student-athletes I don't see on a regular basis. Unfortunately, there were quite a few technical difficulties, so the presentation … Continue reading Sports Nutrition Literacy

Part of my role as Human Performance Specialist here at USD is to provide nutritional education to our student-athletes. I break it down in 3 ways: 1) Education about what, when, and how to eat as an athlete, along with basic protein, carbohydrate, fat, and hydration information. 2) On-campus meal plan options and how to … Continue reading Top 10 College Kitchen Must-Haves

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

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

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

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”

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

Hello! Welcome to coachcota.com. I am very excited to get my blog up and rolling, as it is something I have always wanted to do. I got a final push from the right person and I decided to get this thing running. I journal constantly and am excited to bring my writing, interests, and findings … Continue reading Welcome to coachcota.com