A smarter way to train.

Filter by Category:
  • John O'Sullivan - Author of "Changing the Game" 1/20/2014

    What can parents and coaches be doing to provide an outstanding experience for young athletes?  How can we manage the all important relationship between players, coaches, and parents?  What are the expectations for each of the stakeholders and how do we get them aligned?  Listen to a Passport to Parenting podcast of John  O'Sullivan, author of "Changing the Game", talk about his book and the philosophies of parenting and coaching youth athletes.  Podcast with John O'Sullivan

    read more +
  • Sandbells - an ideal training tool 1/9/2014

     We love using Sandbells at CATZ for a number of reasons:

     They are safe - we would much rather drop a sandbell on our toes than a dumbbell.

     They are versatile - you can use a sandbell in place of a dumbbell, a kettle bell, and a medicine ball  (although a sandbell will not bounce) for most exercises.

     They are effective - not only do you work the areas of the body you are targeting but sandbells also  encourage grip strength.

     They are durable - just try breaking one!

     They are fun - you can play lots of games with sandbells as they are easy to toss and catch.

     You can get more information about sandbells at Hyperwear: Hyperwear Sandbells

    read more +
  • Drive - What Motivates Us 1/7/2014

    Daniel Pink, in his book "Drive", debunks a lot of the common beliefs about motivation and gets to the true essence of what really motivates us to succeed.  Does the reward and punishment (carrot and stick) method work?  In many cases it can produce the opposite result we are trying to attain.  Pink believes there are three key drivers to motivation:

    • Autonomy - our desire to be self-directed.
    • Mastery- our desire to get better at what we do.
    • Purpose - our desire to be part of something larger than ourselves.

    It is a fascinating read and we highly recommend it.  Here is a link to his website: "Drive" by Daniel Pink


    read more +
  • USC Human Performance Lab at CATZ 1/7/2014

    The USC Human Performance Lab at CATZ is currently studying the factors contributing to anterior cruciate ligament (ACL) injuries in female athletes.  For more information, please click on this link:  USC Lab at CATZ

    read more +
  • Fixed vs. Growth Mindset 1/6/2014

    Your Mindset will either hold you back or allow you to soar.  Do you believe that everyone is born with a certain degree of ability and talent?  That we are products of our genetic makeup which will determine our ability to succeed...financially, academically, athletically?  If so, you have a "Fixed Mindset".  A "Growth Mindset" suggests that people can develop their abilities through hard work and dedication.  Dr. Carol Dweck of Stanford University wrote the book "Mindset" to teach people a Growth Mindset will enhance motivation and lead to great productivity.  Here is a link to her website: Mindset

    read more +
  • The Case for Agility by Jim Liston 1/6/2014

    Agility drives success in athletics.  Listen to Jim Liston talk about the importance of agility and well as    give you some tips on how to develop more agile athletes.  Click on this link Agility with Jim Liston

    read more +
  • CATZ Nutrition Coaching Groupon 1/6/2014

    Do you need to lose weight?  Gain weight?  Learn how to enhance your performance through nutrition? Here is a special opportunity to get one-on-one Nutrition Coaching with CATZ's Nick SantaBarbara at a discounted Groupon rate.  For a limited time, Groupon is offering one month of coaching with Nick for an incredibly low rate of $49 (normally costs $299).

    Nick will teach you how to eat for success.  The program includes an initial consultation (with a comprehensive questionnaire), customized meal plans, weekly check-ins, and adjustments as necessary.  Unlimited email and text support is included and the whole program is completed from home via phone and email.

    Here is the link to the Groupon: CATZ Nutrition Groupon

    read more +
  • Are You Metabolically Inefficient? 1/4/2014 Signs and Symptoms:

    Unable to lose weight on a low calorie diet

    Unable to gain weight on a high calorie diet

    Unable to lose weight on a low calorie diet with endless hours of cardio

    Is this sounds like you, then this concept could change your life. It’s a bold statement, I know, but taking these following steps to ensure you are at your highest efficiency. You will undoubtedly loose, or gain, the weight you desperately strive for.
    Have you ever considered what EXACTLY Metabolism is? I hear on a daily basis that this person can’t lose weight because they have a slow metabolism (or, conversely, I can’t gain weight because I have a super fast metabolism). People will fit into all points on the spectrum, but the people who complain are usually on the ends.

    Let's first consider what metabolism is. Experts in the field agree that metabolism is the process by which hormones and enzymes break down food into energy and then utilize that energy for fuel. People who have a really slow metabolism will complete this process, well, slowly. The opposite applies to people who have a fast metabolism. Said another way, metabolism represents how fast we burn calories.

    What plays a role in how fast or slow your metabolism is?

    Your age affects your metabolism and is said to slow down by 5% per decade. Your lean body mass also affects your metabolism, so, the leaner you are, the faster your metabolism. Your gender affects your metabolism as well, with men burning more calories at rest than women (mainly because men typically have more muscle). It’s a testosterone thing - sorry.

    To discover how to improve your metabolism, look back at the earlier blog post about the 10 ways to burn fat.

    Moving on…

    Lets next look at if your metabolism is damaged, or, as I like to call it, Metabolic Inefficiency. The concept is not new, having been popularized by Dr. Layne Norton who is an awesome resource and wickeddddd smaahhhttt. He basically defines metabolic inefficiency, or damaged, as the state at which you are not achieving your goals based on the calories your consuming. An example of this is seen in people who participate in a super low calorie diet, but cannot lose weight. On the flip side, common sense would tell us that if you’re consuming 5000 calories a day, you should gain weight, but someone who is metabolically inefficient may not. This could be compared to being in a weightlifting program and not gaining size or strength. It is probably the programming, and in the diet case, it may be that you have not trained your body to respond in the way that you want it to. Or, you have tried to accomplish your goals at a pace that your body is not ready for. Our bodies are afraid of change, they like things just the way they are. Your body constantly tries to keep itself at homeostasis, but that’s a topic for later on.

    So what do one do if they are metabolically inefficient?

    The good news is that you can fix it. In order to lose/gain weight, you need to make changes to your current eating plan. If you are eating 800 calories a day, what are you suppose to cut from? A better question is, when you hire me as your nutrition coach, what am I suppose to cut from? The concept here is to build your daily intake of calories back up, slowly, then, once we agree that a certain number of calories is too much, we start to cut.

    Let me ask you one more question. Who do you think is healthier and more metabolically efficient: Person A who maintains weight at 2,500 calories a day, or, Person B who maintains weight at 800 calories a day? Hopefully you answered A. Reason being that this person has been able to consume an abundance of calories without gaining weight. Then, when we start to cut on Person A, we have something to cut from. On the flip side, 800 calories is borderline asinine, and we could never cut from 800 calories because its crazy.

    •Metabolism is the rate at which you burn energy
    •It takes practice to become more metabolically efficient
    •By slowly increasing calories, you will be able to lose weight more efficiently
    •The more muscle you have, the faster your metabolism is, so lift heavy and often!

    read more +
  • A day in the life of a hockey player. 12/26/2013

    What does it take to be a hockey player?  Please read the following article to get a sense...

    A Day in the Life…

    Your winter hockey season is now upon you and like many young athletes, you and your parents have the difficult task of juggling schedules that place a huge emphasis on the sport of hockey. At 6:00 am, your piercing alarm clock wakes you from that terrific slumber. School starts around 7:30 and your day is jammed packed with projects, lectures, tests, and keeping up-to-date with the gossip that is floating around the halls. As the day drags on, your stomach starts to rumble and you regret passing up the chance to grab a real breakfast at home before you bolted out the door to catch the bus or your ride to school. At noon you finally have a chance to grab something to eat, but lunch is looking about as appetizing as the frog you just dissected in Biology so you pass and just grab some chips, a soda, and steal a few things from your friend’s tray.

    Around 1:30pm you gaze up at the clock and cannot believe that you still have about an hour and a half to go. It seems like the minute hand is not moving and the lecture on Shakespeare’s impact on 20th Century literature cannot end soon enough. Finally, the school bell rings and it is over. It is now 3pm and you are running out of the building to hop in a car, so you can make the trip with some friends to the rink for captain’s practice at 3:45pm. You have been up for about 9 hours and have consumed about 700 calories worth of junk. You are feeling a bit sluggish, so you head over to the store and grab yourself a Mountain Dew and a power bar. Great Choice!

    Captain’s practice is the typical five on five scrimmage against your teammates, and you are skating hard, trying to impress some of the upperclassmen with your skills. You fore-check and back check as if this was a Super 8 playoff game - really pushing yourself for the hour and a half that you are on the ice. Once the Zamboni door opens you head over to the bench to grabs your sticks. It is now 4:45pm and you need to rush over to another rink to suit up for your local team’s game. At the snack bar, you order some chicken fingers and French fries as well as a Gatorade. Another stellar choice to replace the lost calories and prepare yourself for the remainder of the evening! The game starts at 6pm which leaves you about 10 minutes to dress prior to the start of the game. You had better hurry.

    You finish strapping on your helmet as your foot hits the ice. After a brief warm-up, the battle begins and you are trying to go full tilt. You have been awake for about twelve hours, but it feels like fifty. The game ends in a loss for your team and you are not happy with your performance. Normally you can skate circles around your opponents but today you were not very crisp and it showed.

    It is now about 8pm as you head through the double doors into the parking lot. Your dad is there to pick you up and take you back home where dinner is waiting. During the 45-minute journey back home, Dad asks you how the day went and if anything monumental occurred in your life since he last saw you…over 14 hours ago.

    You pull into your driveway a little before 9pm, and you spread your gear in the garage to air it out. Mom has made some pork chops and applesauce. You throw two on your plate with a bit of salad leftover from yesterday and complain about how famished you are. After you inhale your dinner, you turn to the clock and it reads 9:30pm. You have a test first period tomorrow on that Shakespeare stuff, lots of pre-calculus homework, and you need to finish your Human Anatomy project from earlier today. Looks like it will be a late night once again, and it is only Monday. If you are lucky, you will be asleep by midnight.

    Let’s now re-cap the day. Total calories consumed? Perhaps 2,200. Quality calories consumed? About 500. Total hours worked? Approximately 18. Total hours allowing yourself to rest and recover? None. Negative impact on your body? Immense.

    In order for you to be able to perform in any athletic arena, especially through the rigors of the hockey season, you need to assess your daily activities and examine how you are treating your body. Rest and recovery are just as important as that extra practice or clinic. Eat nutritious meals so you can properly fuel your body and reload all that is lost during your active day. Every athlete should focus on what they are eating and how often. Too many times we see the effects of poor eating habits on the health, well-being, and performance of young athletes. It is also just as important that you find the time to have fun, relax, and be a kid.
    read more +
  • Exercise of the Day - Butt Burner 12/23/2013

    Today's exercise is a Butt Burner.  It is a great full body exercise working on the upper body, lower body, and core.  Take a look:

    read more +