Take Action w/ Nate

"EAT YO GREENS" As we continue to  pursue a healthy lifestyle, you often hear and see me reminding you to "eat yo greens." Because it is of utmost importance for a multitude of reasons . Firstly, greens are highly nutritious, packed with vitamins, minerals, and antioxidants that are essential for optimal health. They provide a wide range of nutrients such as vitamin A, vitamin C, vitamin K, iron, calcium, and folate, among others, which support various bodily functions, including immune system function, bone health, and cellular repair. Secondly, greens are rich in dietary fiber, which plays a crucial role in maintaining a healthy digestive system. Fiber promotes regular bowel movements, helps regulate blood sugar levels, lower cholesterol levels, and creates a feeling of fullness, which can prevent overeating. Furthermore, consuming greens has been linked to a reduced risk of chronic diseases. The antioxidants found in greens help combat inflammation in the body wh...

  The food you put in your body directly impacts your performance on the court. Focus on whole grains, lean proteins, fruits, vegetables, and healthy fats to play at your best. Timing of eating will also be extremely important as the amount of downtime will determine how much/what to eat. We need to ensure we have the proper snacks that can be quickly digested for the 1-2 hour windows in between matches/practices to keep your body fueled as well as making sure we are consuming the proper meals 3-4 hours before matches/practices and after.  Hydration will also be key. We need to be drinking at least ¾ gallon of water a day along with sports drinks like Gatorade to help replenish electrolytes. Stay away from caffeinated drinks like coffees and sodas. We should always show up to matches/practices hydrated and then continue to hydrate during, in between and after matches/practices. Urine should be almost clear or pale yellow throughout the day but more importantly before matches. ...

  The squat and deadlift are the two most fundamental movements in Fitness. And it’s for good reason as they target several muscle groups in the body and offer a wide range of benefits, contributing to overall strength, muscle growth, and function. However, they do have distinct differences in the technique and muscle-activation that we must understand so we can minimize injury and maximize the benefits when performing these exercises. Below are my points of performance for each movement. SQUAT Feet hip to shoulder width apart, toes slightly slanted out, weight in the heels, shoulders back and down. Keeping a neutral spine, push hips back and down like you are taking a seat, engaging core muscles focusing on keeping the torso upright as your butt drops. In the bottom position, hips should be slightly below knees, knees track over the ankles, one line of action in spine, feet glued to the ground with weight in the heels. Return to top position driving through heels with a strong co...