3 Tips to Help You Keep Your Weight Under Control This Holiday Season

The holidays are here and so are the added pounds.  This time of year brings on the temptation of overindulgence.  It can be hard to maintain your composure when you’re surrounded by eggnog, pumpkin pie, turkey stuffing, and mashed potatoes covered in gravy.

Before you know it – you’ve gained holiday weight. It could take months to undo what you did in a matter of weeks. Don’t overdo it this holiday season.  Here are some tips that will help you stay in control of that number that shows on your scale.

    1. Weigh yourself every day

Keeping track of your weight will do two things. First, if the number’s steadily rising it doesn’t mean the scale is broken.  It means you need to pass on the next offering of sweet potato pie. The second thing the scale does is show you that your efforts are working. If you’ve been controlling your appetite, then it’ll show in the number. You’ll feel proud of yourself and want to continue doing well.

    1. Bring your own healthy dish

If Thanksgiving dinner is going to be at your southern grandma’s home this year – you could offer to bring your own dish.  Make it something fresh and healthy so that you know you have better options than those calorie filled dishes.

  1. Eat healthy things first

Serve yourself a plate and make at least two-thirds of it with healthy foods. Eat these things first – that way you get full off of them – and you won’t eat as many coma-inducing foods.

STACK Sports Performance & Therapy in Atlanta has fitness classes available to help you stay healthy. If you need some help to stay in control of your cravings, then check out what advice our athletic specialists have to offer. Call today.

Posted on behalf of STACK Sports Performance & Therapy

4 Tips for Exercising in Cold Weather

Planning a destination race or keeping up with your workouts during a trip to cold weather climates? Don’t let the low temperatures keep you from enjoying your morning run.  With certain precautions you can ensure a safe and productive time outside.

  • Dress in Layers: As you progress throughout your work out and you sweat more and more, you can peel off articles of clothing. And during your cool down – as you begin to dry – you can replace them as necessary.
  • Preventing Frostbite:During a workout, most of our blood flow is concentrated in the core, leaving our extremities susceptible to frostbite. So, you’ll want to wear a hat and some gloves. Also, don’t forget to cover those ears.
  • Know the Signs: Hypothermia and frostbite aren’t two things that the active person should take lightly. Be responsible and know their signs. Stinging sensations are the beginning of numbness – and loss of feeling – which are signs of frostbite.

Hypothermia sets in when there’s intense shivering, loss of coordination, slurred speech, and fatigue. If you begin to notice any of these symptoms you should stop your workout immediately and seek medical attention.

  • Check the Weather: Before even going out, you should know what to expect during your workout. Strong winds, icy roads, and below freezing conditions are dangerous. So, you should be made aware of it, if that’s what’s to be expected during your outing. For your safety if conditions are too harsh, you’ll want to keep your workout indoors.

For days when the weather doesn’t permit outdoor exercise, STACK Sports Performance and Therapy in Atlanta offers killer workout programs. Gives us a call today to see how we can help you!

Posted on behalf of STACK Sports Performance & Therapy

Are You Ready for Some Football?!

With both the NFL and the college football seasons in full swing, football fans have lots of reasons to celebrate! Favorite teams, favorite players, favorite gear, favorite coaches: the social media posts and memes are just getting started!  And if your family is involved in the sport, it’s just that much more exciting! Whether you or someone in your family plays ball, excellent training is crucial. Not only will it improve performance, but training can also prevent injury.

Specialized Training in Atlanta

For football, as with most sports, training revolves around the three S’s: Strength, Speed, and Stamina:

  • Strength is the force you generate or apply onto another object. It may be the force applied to a thrown football, or the force applied to the ground as you launch into the air to catch a pass. Either way, the stronger you are and the more control you have over that strength, the more effective you will be at football or any sport.
  • Speed is not just how fast you can run. It’s also how fast you react, how fast you move through normal motions, how efficient your movements are. The coaches at STACK help you break down your movements, and train your reactions so that your speed will enhance your strength.
  • Stamina. Endurance. Sheer Grit. The ability to keep going, channeling power after you thought you gave your last drop.

At STACK Sports Performance and Therapy, our coaches will help you develop each of these core strengths in a way that also strengthens the others! Call our Atlanta training facility to find out how we can help you!

Posted on behalf of STACK Sports Training & Therapy

Three Benefits of Yoga for Sports Training

Speed drills, agility training, weight lifting: sure, you’ll get a lot of benefit from doing those traditional exercises. But to become a well-balanced athlete, strong in both mind and body, you should also be doing yoga.

1. Yoga Helps You Focus. Traditional training often provides a lot of mental “background noise” as you shift and split your focus. Yoga helps train your mind to get rid of distraction and concentrate on what your body is doing. The held poses allow you to pay attention to and know your muscles in such a way that you can begin to tell if there is fatigue or overuse before you sustain an injury.

2. Yoga Encourages Flexibility. Being able to stand on one foot with your other raised behind and over your head is not required, though it can be a fun pose to learn! Each stance teaches flexibility through holding the muscles in the position for a length of time. The flexibility gained is useful in your sprints, leaps, and other movements, whether in training or in the game.

3. Yoga Strengthens Your Body. Strength and flexibility are often opposite ends of the spectrum, but yoga trains your body to have both. The strength you gain from yoga is not the raw power you get from weight lifting; instead it is the strength that protects your core and spine from injury, and the power to keep pushing your body.

At STACK Sports Performance & Therapy, we’ve seen the positive effects yoga has on athletes. Classes start in October. All levels are welcome; make plans to join us as you focus your body and mind!

Posted on behalf of STACK Sports Performance & Therapy

Trigger Points? Dry Needling Can Help

If you spend any time on social media, you’re probably familiar with the concept of getting “triggered.” It can cause overwhelming feelings of sadness, loss, or illness. After an injury, your body works in a similar way.

Radiating Pain

Trigger points don’t just hurt in one spot. The injured area swells and becomes difficult to move as a way of protecting itself. The muscle continually contracts, causing pain. Inflammation and immobilization keep oxygen out of the area, and can allow bands of scar tissue to form, causing what’s known as a trigger point. The banding occurs between the muscle and fascia, the tissue between the skin and muscles. This in turn sends pain signals to other connected areas: a trigger point in your hand may cause pain near your elbow or shoulder.

Strategies to Release the Trigger

Dry needling might sound a bit like acupuncture to someone who is not familiar with the practice. But where acupuncture is based on Eastern Medicine practices and “energy flow”, dry needling is concerned with the physical connections in the body. Dry needles, ones without a vaccine or shot attached, are inserted into and around the trigger point in order to manipulate the tissue and release the trigger, relieving the tension and pain.

A Part of Physical Therapy and Recovery

At STACK Sports Training & Therapy, we recognize many different types of therapies as useful in recovering from an injury. Dry needling is a special part of our physical therapy practices and in helping our athletes recover from injury and exertion. Come find out how the trainers at STACK can help you!

Posted on behalf of STACK Sports Training & Therapy

Kid Athletes Can Go All the Way!

Summer season sports are in full swing for the youngest athletes. Baseball, soccer, and even lacrosse are being played on rec centers and fields across the country. Parents in the stands cover the entire spectrum of sports parenting: from amused and laid back, watching their youngsters chase a soccer ball around the pitch, casual weekend sports families, to serious, ref shaming, first string and scholarship chasing tiger moms (and dads!)

A Good Trainer Can Make the Difference

While athleticism and sports ability come naturally to some kids, others need to work a little harder and have a good coach to bring their talents to the fore. In Atlanta, the coach your child needs is at STACK Sports Performance and Therapy. We offer several levels of athletic training for ages 8 and up.

At the youngest level, our trainers focus on the gross motor skills needed on the field: running, balance, coordination, and strength. These are the building blocks we use to instill base level knowledge and mastery in our young athletes. As they grow and become more competitive, we begin working more on speed, power, and agility, fine tuning each area through practice and weight training.

At the end of each training session, we ask more than just an increased athletic ability. Our goal is to train and encourage our kids to perform well and safely. As we teach the fundamentals at the earliest stages, we train our kids to move in ways that increase stability and decrease the likelihood of injury. This is the foundation for a lifetime of participation in sports and other physical activity!

Give us a call today to help your young athlete take their competition to the next level.

Posted on behalf of STACK Sports Training & Therapy

Regaining Mobility After A Sports Injury

Sports (and life) have great potential to cause injury. Whether you were tackled, hit, or simply stepped wrong and fell hard, that injury can keep you on the sidelines of the big game. Injuries to joints especially, require a great deal of time and work to regain strength and mobility.

For most people, physical therapy is the key to recovery.

Recovery and Prevention Go Hand in Hand

At STACK Sports Performance and Therapy, we know that recovering from an injury is only half the battle. Our board certified physical therapists work with our patients and athletes strengthening muscles and increasing range of motion using both traditional techniques and cutting-edge technology. Our practices include therapies like dry needling, tens units, Normatec compression boots and sports and medical massage.

Once strength and mobility are both returning, we can begin to assess the mechanics of how you move with a Functional Movement Screen. This helps your Doctor of physical therapy to see which movements need to be retrained to prevent strain, fatigue, and future injury. By the time you are fully recovered, you may also find yourself stronger and more mobile than before!

Regain an Active Life

Sports is life for a lot of people. Don’t let your injury get in the way of doing what you love. We recognize the importance of returning to your life and being able to do everything you used to do, especially at the same level of endurance.

Recovering from injury can be a long road. But at Atlanta’s STACK Sports Performance and Therapy you’ll get the best care and training possible. Check out our physical therapy “menu” and find out how we can get you back to being active!

Posted on behalf of STACK Sports Training & Therapy

Get Healthy, Stay Healthy

For a lot of people in the US, the first half of the calendar is about getting healthy. Every year, we see the kick off at New Year with resolutions, diets, dry January, and fitness equipment.  Usually, by Easter, the focus has shifted from getting healthy and losing weight to getting the best bikini body for the summer.

At STACK Sports Performance and Therapy, we think getting healthy should always be the goal, and physical movement is part of the prescription for success. This is as true for a person trying to lose weight as it is for an athlete recovering from an injury. Health should always be the overall vision.

What Should I Do Next?

Your health goals will drive your physical activity needs. A weight loss and tone plan may need to do more cardio or HIIT to burn the excess fuel carried on their body; but for a soccer player recovering from a torn ACL, the physical activity will look different.

At our Atlanta facility, we have the ability to work with all types of fitness needs, from weight loss fitness to sports training, and even physical therapy. Our trainers can help you set the goals you need and give you the tools to accomplish them in a fun environment.

Summer Is Coming

Every morning gives you a new chance to decide to be healthy, and make good, health conscious decisions about how you move and what you eat.

This summer, wouldn’t you love to have an extra measure of health and energy? Come see us in Atlanta and get ready to get STACK’d!

Posted on behalf of STACK Sports Training & Therapy

The Best Way to Train

Baseball is historically the national pastime. While it is no longer the most popular sport in the country -football holds that spot- at least half of the US adults still follow the sport. The professional spring training season has been going since the end of February while Little League and various other recreational leagues will start up again soon. It’s a great time to pick up a bat and ball and get out to the field!

When you’re getting ready for the season, you have to have the right training. Speed and strength are important, but so is learning to move your body without injury. In Atlanta, you can find all of these things and more at STACK Sports Training & Therapy.

Time to Move

In baseball, playing offense means running the diamond, and if you want to score, you have to move fast. Getting your speed on means running drills. But you also have to work on your agility to be able to turn on a dime.

Throw It to First!

One of the first things kids learn when playing the field is to “throw the ball to first;” your coach would hit a ball, and you would catch it and throw it in. As you begin playing older, stronger, and more highly trained players, you get need to develop your arm for throwing further. The farther you have to throw, the more strain you put on your shoulder; you’ve got to know how to move correctly to avoid repetitive injuries.

Whether you are working on a youth league, high school, college or for the major leagues, we can help you get in the best condition to play injury free. Contact STACK Sports Performance and Therapy for more information on training and sports therapy.

Posted on behalf of STACK Sports Training & Therapy

Drink Your Water! It Really is Good for You

By now, everyone has heard that they need to drink water throughout the day to keep their bodies healthy. Reports indicate that you should be drinking anywhere from 8 glasses a day to half your weight in ounces. Water plays a large part in your body’s systems: hydration, cooling, flushing out toxins. Water helps your brain function and your digestive system work. Are you getting enough at the right time?

Muscles Need Water, Too!

Whether you are working out, doing physical therapy or having a massage, your muscles also need water. Lactic acid or lactate is made when you don’t have enough oxygen to convert blood glucose into energy. So when you take your morning run and your high intensity sprint makes you pant and your muscles burn? The burn is the lactic acid building up. Your body typically creates it quicker than it can be used, and you need to get hydrated to flush it out. Otherwise, the muscle burn will turn to nausea or stomach pain. The feelings are temporary, but if you continually get them, you may need medical help.

Lactic Acidosis is Preventable.

To start with, keep yourself hydrated. While some may dismiss the 8-8oz glasses of water recommendation, it can be a good starting goal to keep mind and body hydrated. When you plan to work out, drink about 12-20 ounces 15-20 minutes before. Afterwards, drink another bottle or a cup of chocolate milk to provide the nutrition and energy your body needs to recover. Looking for help in reaching your health or fitness goals? STACK Sports Performance and Therapy in Atlanta can help you get there.

Posted on behalf of STACK Sports Training & Therapy