Capital District Sport&Fitness

Capital District Sport&Fitness Follow

💪We are the Capital District of New York's leader in Sports Performance, Semi-Private, and Adult Group Training. #CDSFFamily

https://www.capitaldistrictsportandfitness.com/

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🍽 Creating Healthy Nutrition Habits: The Benefits of Eating Slowly
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In today’s post @capitaldistrictsportandfitness Registered Dietitian Samantha Sirani (@minimalistnutrition) talks about the importance of eating slowly to aid in weight loss. Slowing down and being more mindful when eating has a lot benefits including:
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✅ Better Digestion
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✅ Better Hydration
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✅ Aids in Weight Loss
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✅ Greater Satisfaction with Meals
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✅ Helps with Portion Control
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#cdsffamily #capitaldistrict #sport #fitness #cdsfnutrition #nutrition
⚽️ 🥎 Here’s CDSF soccer and softball athlete @pattysnyder11 with a strong set of front squats.
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#cdsffamily #capitaldistrict #sport #fitness #sportsperformance
⚾️ Solid Step-Behind Scoop Toss demonstration from @saintrosebase player @maxgebauer.
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#cdsffamily #capitaldistrict #sport #fitness #sportsperformance
💪CDSF Strong
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#cdsffamily #capitaldistrict #sport #fitness #strengthtraining
⚾️CDSF Baseball Athlete @patrickhenning24 moving 300 lb. fast on the trap bar @capitaldistrictsportandfitness -
#cdsffamily #capitaldistrict #sport #fitness #sportsperformance
Advanced MB Scoop Toss Progressions
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Rotational Med Ball Scoop Toss variations are something that we use often at CDSF to develop rotational power for our field sport athletes, especially athletes who play sports with high rotational demands like baseball, lacrosse, field hockey, and golf. 
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In today's post CDSF coach @mikesirani covers three advanced progressions that teach using momentum, loading in and out of your back hip, and using the ground and your core to transfer force from your lower to upper body, and develop rotational power that will transfer to your sport.
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1. Step-Behind MB Scoop Toss- great for teaching athletes to create and use momentum as they load into their front hip.
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2. Step-Back MB Scoop Toss- great for teaching athletes to load and explode out of their back hip.
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3. 2-Hop MB Scoop Toss- A more advanced exercise that teaches athletes to load and explode while using momentum in a more athletic manner. 
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👊Give these a try and let us know how they go!
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#cdsffamily #capitaldistrict #sport #fitness #sportsperformance
🏑 @carlipell34_ of @ualbanyfieldhockey with a set of 175 lb Trap Bar Deadlifts vs Chains.
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#cdsffamily #capitaldistrict #sport #fitness #sportsperformance
Creating Healthy Habits: Incorporating Protein Dense Foods Into Your Diet
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💪Protein is an important part of our diets. It helps replace worn out cells, transports various substances throughout the body, and aids in growth and repair. Optimal protein intake not only aids in protein synthesis in our bodies, but also ensures good immune function, metabolism, satiety, weight management, and performance. How much protein you need in your diet depends on a few factors, with one of the most important being your activity level. 
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🏋️‍♀️The basic recommendation for protein intake is .8-1.0 grams per kilogram of body weight for untrained, healthy adults. If you’re a 150 lb. person you’d need to consume 54-68 grams/day. For those taking part in higher intensity exercise programs their protein needs might go up to about 1.4 to 2 grams per kilogram of body weight. This 150 lb. person will need to consume between 95-135 grams/day.
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In today’s post @capitaldistrictsportandfitness Registered Dietitian and @precisionnutrition Level 2 Coach Samantha Sirani (@minimalistnutrition) gives you a list of protein dense foods that includes their serving size, grams of protein, and caloric density.
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1/2 cup black beans – 120 kcal 8 grams
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3 oz shrimp- 100 kcal 21 grams ~7 shrimp
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½ cup lentils – 98 kcal 8.5 grams
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4 oz salmon fillet- 240 kcal 23 grams Pro
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3 oz chicken- 126 kcal 25 grams Pro
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8 oz plain non-fat greek yogurt- 140 kcal 25 grams Pro
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#cdsffamily #capitaldistrict #sport #fitness #cdsfnutrition #protein
Slideboard Body Saw Push-Up
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Push-ups are a great way to train upper body strength, and when done correctly, are a great exercise option for keeping shoulders healthy. 
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One problem you can run into is that the more trained you become the harder it is to get a training effect from regular push-ups. 
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The slideboard push-up is great progression that will challenge more trained individuals and also trains:
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✅ Rotary Stability
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✅ Your Anterior Core
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✅ Scapular Upward Rotation
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👊 Give them a try and let us know how they go!
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Thanks to @kroblez7 for the demo!
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#cdsffamily #capitaldistrict #sport #fitness #strengthtraining
💪 Saturday Vibes
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#cdsffamily #capitaldistrict #sport #fitness #strengthtraining
Congrats to @erin_norris10 for crushing workout number 💯 today at CDSF! 
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Thanks Erin, for all of your hard work and being part of the #cdsffamily.
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#capitaldistrict #sport #fitness #strengthtraining
⚾️ @perfectgameusa released their first College Baseball Preseason Rankings and 4 CDSF and @dutchmenpgcbl 2018 Summer Baseball Athletes are playing on Top 10 Teams:
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#3 @vandyboys - @johnjm10 
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#8 @louisvillecardsbaseball - @lucasdunn8 & @cam_masterman 
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#10 @olemissbsb - @max_cioffi 
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Be sure to follow these guys throughout the season!
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#cdsffamily #capitaldistrict #sport #fitness #sportsperformance