The Athlete in You
December 2015
Tips For Staying Fit Around the Holidays
   

Let's face it, you've been working hard to get yourself in tip top shape. With the guidance of the 4.40 Performance Coaches, you're in the process of making some significant strides. You're feeling great and your confidence is riding high. So along comes the Holiday Season, which could potentially be the ultimate momentum killer (if you let it). Be sure to take some time to enjoy this wonderful time of the year without losing sight of your Performance Goals. Here our some tips to help you stay on course.

 

  1. Set your training schedule before the Holidays to avoid missing sessions.
  2. Find a training partner who will motivate you to stay on schedule.
  3. Try to do at least one activity every day to prevent you from just sitting around.
  4. Eat meals at your normal times and drink plenty of water to avoid overeating.
  5. Wash your hands often to avoid sickness.

Happy Holidays from the Staff at 4.40 Performance!!!

 

Your comments are always welcome on  Our Facebook Page .

Get A Free Workout At Our Open Gym

 Fridays - 3:00 to 6:00

Sundays - 12:00 to 4:00

 

We will have Performance Coaches on hand to help you tailor your workout. See you there!
The Gym Is Your Lab/ Aerobic Training
 Does it help or hinder?

 

I found myself reading a very wise man's training manual in this industry, Eric Cressey. He not only has published works but he also has been a leader in this industry for years. The following are the 6 benefits from his article and the information is for you to decide whether or not Aerobic training is beneficial. Please understand that aerobic activity is not always on the Elliptical, biking or running. Reading is considered aerobic! - you are using oxygen to complete the task.

 

1. Short term and long term adaptations include: Increased cardiac output, increased blood flow, increase in capillary density of our muscles, and more efficient nutrient delivery with waste removal.
2. Reduced delayed on set muscle soreness (DOMS).
3. Opportunities to practice critical movements that are competition specific.
4. Enhanced mental well-being of the person or athlete.
5. Insulin sensitivity; more efficient use of carbohydrates and protein synthesis.
6. General Physical Preparedness- the athlete's ability to take on new influences, increased volume, or new stressors that force adaptation will become more efficient. (Increased work capacity)

Coach Josh Thacker
Diamond Talk          
It's that time again!!! 
 
Private and Small Group Hitting, Pitching and Fielding Lessons available.  

For more information on our Baseball Training, email  Coach Dave Manderine  or call 330-418-3401.

4.40 Performance Athletes of the Month

Our Athletes of the Month are recognized for their outstanding Commitment, Intensity, Consistency, Leadership, and Positive Influence On Others.

Kaci Stults

  
Davis Graham
  
Congratulations Kaci and Davis!


4.40 Athlete Spotlight 
Branden Stelmak
 
Branden played his collegiate career at The University of Cincinnati from 2007 to 2010. In the Summer off-season Branden played for the Cincinnati Kings in the Premier Development Leagues. After his collegiate career with the Bearcats, he began his professional career with the Cincinnati Kings Indoor Soccer team. In 2001, Branden joined the West Connecticut Travelers in Connecticut Soccer League. After only seven games with West Connecticut, Branden accepted an offer to play in the Eastern States of Germany.
After only a week in Germany, Hallescher FC soccer club approached Branden and a contract was proposed. Branden's time in Germany was cut short when there was a delay in his player pass. Branden then headed back to the United States and began his fifth year with the Cincinnati Kings PDL team where Branden was named to the PDL All-Conference team. At the end of the season, Branden rejoined two local teams in Cleveland. He finished out the summer season in the Lake Erie League with Karadjordje Soccer Club. He continued and joined the North Coast League with Concordia Soccer Club halfway through their season where they went on to win the championship. In 2013, he decided to cut ties with the Cincinnati Kings and pursue soccer in Europe.
In June of 2013, Branden signed a professional contract with Siofok in Hungary only to be sidelined with a torn ACL. After several meetings with the coaching staff, the decision was made for Branden to return back to the U.S. for the surgery. After several months of therapy, Branden was able to rejoin his team in Hungary but the injury still prevented him from playing.
4.40 Performance would like to wish Branden Stelmak best of luck in his journey to make it back on the soccer field to continue his professional career.


There's nothing better for us than recognizing the accomplishments of our athletes. Whether it's a great individual honor or simply a team victory, we'd love to hear about it. Send your comments to Coach Chad Short to be recognized in our newsletter.

Chad Short
Sports Performance Director
440-506-6864
[email protected]
Josh Thacker
Performance Coach
440-521-0149
Luke Davies
Performance Coach

"An Unprepared Athlete is Prepared to Fail"
4.40 Performance  is a 12,000 square foot  athletic performance training complex  conveniently located in Green, Ohio. Our facility is climate controlled and multi-surfaced for sports training and more. It features state-of-the-art equipment for  speed & strength training ,  injury prevention, performance rehab, plyometric training, core stability training, Olympic lifting, and NFL Combine training.  We offer private and group sport specific instruction including  baseball lessons, softball lessons, and soccer lessons.

Our mission  is to provide a quality  performance training program with multiple benefits to the athlete, parent, and coach. For more information visit  440Performance.com .