Blood Flow Restriction (BFR) Training

One of the latest tools gaining in popularity is blood flow restriction (BFR) training. BFR utilizes pressure cuffs placed over the most proximal area of a limb. It is the same type of cuff used when medical professionals take your blood pressure. The cuff can be applied to the upper arm or upper thigh and inflated to partially block the venous outflow of blood. Once inflated, the cuff remains in place while the athlete performs exercises.

With the cuff inflated and venous blood flow restricted, the individual exercises with a lower load (lighter weight) and a higher volume of reps. The restriction of blood flow creates a hypoxic environment in the muscle tissue creating greater muscle activation, increased fatigue, and triggers anabolic signaling. A hypoxic environment means less oxygen available in the muscle tissue. The lower level of oxygen encourages new blood vessel formation, which over time can improve blood flow.

Athletes have noticed early hypertrophic findings in four weeks or less, and strength changes in 10 weeks or less. BFR also stimulates increased hormone secretion of growth hormone, peptide hormone IGF-1, and testosterone.

General Strength Training Guidelines

The general strength training guidelines require the use of BFR three times a week. The cuff is inflated between 40-80% of limb occlusion pressure (LOP), which is measured using the BFR device. Once the cuff is inflated at the desired LOP, an exercise is performed for four sets. Set one is 30 reps. Set two is 15 reps. Set 3 is 15 reps. Set 4 is 15 reps. 30 seconds of rest is given in between sets. In all, the volume is 75 reps, but remember, the exercise is done with a lighter resistance.

When training an upper extremity limb, the LOP is 40-50%, and with a lower extremity limb, the LOP is 60-80%. It is recommended the athlete train 3-5 exercises with BFR, taking at least a one-minute rest between exercises. During this time, the cuff remains on but is deflated to provide relief and circulation. The cuff is inflated back to the desired LOP with the device when ready to move on to the next exercise.

Who can benefit from BFR:

• Athletes recovering from injury, working to regain limb strength

• Individuals who cannot tolerate high amounts of joint and, or tissue stress

While BFR training can offer various benefits, certain individuals should avoid it. Those with blood clotting disorders, high blood pressure, heart disease, or a history of deep vein thrombosis should refrain from BFR as it could potentially exacerbate these conditions. Additionally, those with the following should not use BFR:

• Open wound area
• Active cancer
• Venous insufficiency
• Lymphedema
• Tachycardia

Blood flow restriction training is a popular tool to improve muscle strength, size, and functional aerobic capacity in shorter amounts of time with less stress on the body than typical training. It can be used alongside traditional strength training, or as a tool for physical therapy rehabilitation. Athletes interested in using BFR should consult with their primary care physician, and work with a professional properly trained in BFR.

Drills should be short, focused, and simple. The young athlete is building a foundation to grow in the sport, and should not focus on too many drills and exercises. Nowadays, more so than in the past, children do not play as they once did. The play was a natural way for boys and girls to develop balance, coordination, and confidence. In today’s society, many kids sit behind screens versus playing in the yard or neighborhood park. It may take some time fine tune sport specific motor skills.

For young athletes starting in tennis, there are five basic, foundational drills that can help solidify skill and prepare the athlete for more advanced work and avoid injury.

Running The Lines

This is an excellent warm-up for tennis players of any age or skill level. Have the young tennis athlete move about the lines of the court. The coach can have them run forward, backward, or shuffling along sideways. Running the lines gets the blood flowing, builds cardiovascular endurance, footwork, and serves as a learning tool for beginners to learn the names of the tennis court lines.

Frying Pan

Have the tennis athlete hold the racquet in their dominant hand string side facing up – as if they are holding a frying pan. Place a tennis ball onto the strings and have the athlete begin to bounce the ball on the surface of the racquet. Once the athlete can bounce the ball in place, walk a line on the court while maintaining the bounce and return to the starting position. If there are several players on hand, have them compete to see who can successfully bounce the ball on their racquet from starting to stopping position the quickest without losing the ball. Want to make it even more challenging? Perform all of the above with the non-dominant hand.

Racquetball Dribble

Similar to frying pan drill, but dribbling the ball between the surface of the racquet and court, like dribbling a basketball. As mentioned above, begin in a stationary position. As their skill and confidence improve, have them walk along the court lines, compete with teammates, or use the non-dominant hand.

Cone Catch

The young athlete in this drill will hold a cone, not a racquet in their hand. On the other side of the net, the coach or a teammate can throw, serve, or volley a ball over the net. Let the ball bounce once, then have the athlete run to catch the ball inside the cone (think catching a ball with a mitt in baseball). This will help the athlete improve eye coordination and concentration and reaction speed on the court.

Simple Serve

Going back to basics is always beneficial. And working on simple serving can improve accuracy. The coach will draw a circle, or place a small hoop, on the other side of the net. The goal is for the athlete to hit the circle from the serving line. At first, have the tennis athlete use their hand to throw the ball. As they improve their accuracy, have them use a racquet to serve and target the circle.

It is important to stick with simple drills to improve endurance, coordination, focus, and sport-specific skills when working with young athletes. There are dozens and dozens of drills – all beneficial – but working on a few simple ones can help keep the young athlete focused and not overwhelmed. Remember, they will have many years to progress.

Knowledgeable coaches, trainers, and parents should focus on drills that are not only skill-specific but also fun and focused on building coordination in younger athletes.

Drills should be short, focused, and basic. The young athlete is building a foundation to help them grow in the sport. Nowadays, more so than in the past, children do not play as they once did. The play was a natural way for boys and girls to develop balance, coordination, and confidence. In today’s society, many kids sit behind screens versus playing in the yard or neighborhood park. It may take some time to develop proprioception and coordination.

For young athletes starting in volleyball, there are six basic, foundational drills that can help solidify skill and prepare the athlete for more advanced work and avoid injury.

Beachball Volleyball

This is an excellent tool for young athletes just starting with volleyball. Instead of using the traditional ball, use a medium-sized beachball. The larger, lighter, and softer beachball can help new athletes handle form, passing, and reaction. The beachball will move slower than a traditional volleyball, allowing athlete time to react, get into proper form, or move the ball and call it. This can also be an effective tool to work on big bumps or smaller/controlled bumps.

Popcorn Ball

This is a drill in which the athlete can work on passing to themselves with one arm. Have the athlete hit the ball twice on one arm, then switch to the other arm. Keep alternating between the arms for 2-3 minutes. A progression for this would be a small bump followed by a big bump. This drill can be done with the team, or easily at home.

Triangle Drill

Have three players form a triangle, standing several feet apart from each other. One athlete will hit while two are tossers. The player will shuffle to the side until they are in front of a tosser. The tosser sends the ball to the player who bumps the ball back and quickly shuffles to the other ball tosser. As soon as the first tosser catches the ball, the other tosser should begin. This will test the player’s speed and reaction, as well as how to plant their feet and hit the ball to a target.

Solo Passing

This drill can be done alone. All the player needs is a volleyball and a solid wall surface to work from. Begin passing the ball close to the wall. Slowly back up, creating longer and longer passes. Then move back in close. The athlete can also try using a single arm.

Solo Setting

The athlete will begin setting the ball close to the wall and slowly move back, creating distance. The athlete can move in and out for 2-3 minutes. Have them perform with double or single hand as well.

Serve Relay

A challenge for newer volleyball athletes is moving after they serve. Often a player will serve, then stand back and watch the action. Have the athletes create a single file line on the serving line. The first player in the line will serve when they hear the whistle. As soon as they serve the ball, they must sprint to catch the ball and return it to the next in line. If the player’s ball does not go over the net, or ends up out of bounds, the server try again before they can hand it off to the next in line.

When working with young athletes it is important to stick with simple drills to help improve endurance, coordination, focus, and sport-specific skills. There are dozens and dozens of drills – all beneficial – but working on a few simple drills can help keep the young athlete focused and not overwhelmed. Remember, they will have many years to progress.

While time in the pool is critical and must be balanced with strength and conditioning on land. Improving one’s strength and core stability can provide a host of benefits to swimmers and divers. A simple yet effective land-based strength program can help improve power, boost performance, and reduce the water risk.

The following is a simple strength program that can be performed with minimal equipment and minimal time commitment. Aim to complete a land-based strength program at least three nonconsecutive days a week.

Jump Rope

Jump rope for a warm-up, strengthen calf muscles, build a solid core, and improve endurance. Skip for 30-45 seconds, then rest 15-30 seconds. Repeat 3-5 times. Build your endurance to where you can jump rope 3-5 minutes continuously.

Lateral Lunges

Lateral lunges improve hip strength and range of motion. Perform 10-15 reps on each leg—complete 3 sets.

Banded Hip External Rotation

Banded hip external rotation. Tie or slide an exercise band just above the knees. Stand in an athletic stance (knees slightly bent, hip pushed slightly back and down). Pivot on the ball of the foot to rotate your knee outward against the band. Perform 10-15 reps on each leg—complete 3 sets.

Squat Jumps

Squat jumps will work on explosive power off of blocks or the diving board. Focus on smooth control, soft landings with your butt pushed back, and exploding up into a jump. Perform for 30 seconds. Rest for 30 seconds. Repeat 3-5 rounds.

Push-Ups

Push-ups to strengthen your lats and pecs, muscles which help propel you forward with strokes. Focus on good form with these – draw your shoulders down and back to feel the lats engage. Avoid rounding your shoulders. And your elbows should be about 30-45 degrees away from your body. Perform 10-15 reps—complete 3 sets.

Pull-ups

Pull-ups to target lats and arms. The pull-up motion mimics your stroke in the water and can improve your pull as your glide through the water. You can install a doorway pull up bar for a reasonable cost and slowly work on building up your reps. Focus on keeping your shoulders pulled back and down, squeezing the shoulder blades at the top of the movement. Aim for three sets, completing 5-15 reps per set (increase reps over time as you become stronger).

Flutter Kicks

Flutter kicks to strengthen core and mimic kicks in the water. Lay on your back, engage the core, and lift both legs roughly 6 inches off the ground. Focus on smooth, short kicks while keeping the knees locked. Perform for 30 seconds. Rest for 30 seconds. Repeat 3-5 rounds.

Forearm Planks

Forearm planks to improve overall core stability. Perform for 30 seconds. Rest for 30 seconds. Repeat 3-5 rounds.

A strength program does not mean hours in the gym. If kept simple, focused on form, and quality over quantity, you can easily fit in land-based strength training around your busy class, practice, and meet schedules. A stronger body means improved performance and promotes an overall healthy and long, athletic career in the pool.

Chances are your sport involves full-body movement patterns. So why commit yourself to single-body training sessions? The ever-popular “bro split” approach to training may work for those who want to look good in the mirror, but it may not be the most effective way to train for an athlete.

The body part approach to training can demand up to 5-6 days in the gym. And when life happens, it can throw off your training schedule. Miss the gym due to illness or travel schedule for games? Now you are out of sync with your training and frustrated you missed “arm day.”

Taking a full-body approach to strength training can offer student athletes many benefits. This training style can be flexible and time-saving. Chances are, when you are conditioning, practicing, and playing your sport, the entire body is involved. So why not train the body in a manner that complements what you do on the court, the field, or in the ring?

The muscle in your body does not know how to track sets, reps, or training splits. Muscle adapts and strengthens with tension. One does not need to perform several exercises to hit each area of the body. Train smarter, not harder, and focus on compound movements that hit major muscle groups and

Full-body training approach

When it comes to full-body strength training, simple goes a long way. Five or fewer exercises, and you move on with your day. One such approach could be the following:

• Warm-up: Jumping jacks for 3 minutes
• Lower body movement: Walking lunges 2-3 sets to fatigue
• Push movement: Push-ups 2-3 sets to fatigue
• Pull movement: Pull-ups 2-3 sets to fatigue
• Core movement: Plank 2-3 sets to fatigue

Another approach could be:

• Warm-up: 30 burpees
• Bulgarian split squats 2-3 sets to fatigue
• Dumbbell chest press 2-3 sets to fatigue
• Mountain climbers 3 minutes

Benefits of full-body training

• Less strength training sessions during the week. This allows more time for

• practices, games, and school-related work. And if you miss a session, there is no scrambling to rework the entire routine.
• Utilize rest days between to focus on conditioning workouts, skill work, balance, or general soft tissue recovery work.
• Our bodies are designed to move and work as a whole. This style of training can help with overall coordination and neuromuscular control.
• Greater recovery time.
• Boost in strength. With a full-body approach, you are hitting the muscles three times a week with recovery in between. With a split body approach, you may only be working for a muscle group once or twice a week. Your session volume may seem low, but collectively over the week, the overall volume of work on the muscle is high, thus forcing the tissue to adapt.

The goal of an athlete is to improve within their sport. Strength alone will not equal success. An athlete must have a balanced approach to training strength, agility, plyometrics, balance, skill work, and recovery. Effective full-body strength training can provide more time and flexibility to incorporate conditioning sessions or to work on lagging skill sets. It comes to training smarter, not harder. Try working on a full-body strength training program for 4-6 weeks and see how it can better fit your schedule as a student-athlete.

According to the Cleveland Clinic, pumpkin seeds are a great source of lots of minerals, including zinc which helps with the body’s immunity. Studies have also shown that pumpkin seeds can help to lower LDL (the bad cholesterol) and prevent muscle weakness.

Additional benefits of pumpkin seeds include:

• A high-quality source of protein
• Reduced risk of prostate, colon, stomach, lung, and breast cancer due to lignans compound found in the seed
• Pumpkin seeds contain tryptophan, an amino acid that helps you fall (and stay) asleep.
• High source of fiber if eaten with the shells still on the seed. Just be cautious of how much they may be salted. Opt for low salt, or no salt

“Pumpkin seeds are a good source of plant protein and other nutrients which can act as antioxidants to help protect against certain diseases,” says registered dietitian Maxine Smith, RD. “Pumpkin seeds with shells are an excellent source of fiber but can have a ton of sodium — some more than the daily recommended amount of sodium in just 1 ounce. “I recommended opting for unsalted or lightly salted options.”

Pumpkin seeds can be eaten raw or roasted or combined in many recipes to add flavor, texture, and nutrition. Please note that when it comes to pepitas or pumpkin seeds, a little goes a long way. Pumpkin seeds are high in fiber, calories, and fat. One cup of pumpkin seeds has 285 calories, 12 grams of fiber, and 12 grams of fat. So while the recipes below may be appealing, remember portion control is key.

So what are some ways you can prepare or incorporate pumpkin seeds into your nutrition? Check out some of the tips and recipes below to make the most out of the contents of your ghoulish gourd.

How to prepare pumpkin seeds:

Once you’ve removed the seeds from your pumpkin, place them in a colander and rinse them with water. Remove the seeds and dry them. Once the seeds are dry, place them into a bowl and drizzle with 1 tablespoon of olive oil. You can then incorporate any seasoning your heart may desire: salt, paprika, cinnamon, pumpkin spice, chipotle…the list goes on and on! Line a cookie sheet and spread out the pumpkin seed mixture, and bake at 250F for 45 minutes. Check on the seeds every 10-15 minutes and gently mix or stir the seeds around on the tray. You want them to roast until they turn a golden brown color evenly. Remove, cool, and enjoy your snack!

Are you not carving pumpkins, or don’t feel like making a mess in the kitchen? You can purchase pepitas from your local grocery store, and they can be incorporated into several nutrition recipes:

Salads:

Add pepitas to your favorite salad. Pepitas can add texture, a nutty flavor, and some nutrients to any salad. Consider them instead of croutons. They can also be a nice complement to any fruit salad! Just remember, measure out the proper portions!

Banana pepitas smoothie:

Blend together 1 banana, 2 tablespoons of pepitas, ¼ teaspoon of vanilla extract, 1 teaspoon of honey, 2 teaspoons of nut butter (your choice), 1 cup of nut milk (your choice), ice, and blend. Pour the smoothie into a glass and sprinkle a few pepitas on top!

Spicy Maple Pepita Granola

Ingredients:

• 3 tablespoons coconut oil
• 2 tablespoons honey
• 3 tablespoons maple syrup, divided
• 3 cups rolled oats (not instant)
• 3/4 cup unsweetened coconut flakes (I like the big ones)
• 1/2 cup sliced almonds
• 1/2 cup coarsely chopped pecans
• 1 heaping teaspoon of sea salt
• 1/4 cup pepitas
• 1 teaspoon cinnamon
• 1/4 teaspoon cayenne pepper

Preheat the oven to 300F and line a baking sheet with parchment paper. In a saucepan, combine the coconut oil, honey, and 1 tablespoon of maple syrup and heat until melted, gently blending together. Combine all the dry ingredients in a bowl. Slowly drizzle the heated mixture over the dry mixture and gently mix until well combined. Spread the mixture out over the baking sheet and drizzle with the remaining maple syrup. Bake for 40 minutes, stirring about every 10-15 minutes. Cool and store in an airtight container.

Pumpkin seeds, or pepitas, are versatile ingredients that can go a long way in the kitchen. So don’t just toss out the seeds when you’re carving up your jack-o-lanterns, but put them to good use to help build your immunity and fuel your workouts. Don’t let the slimy mess scare you away this Halloween season, but take it head-on in the kitchen. Your stomach will thank you.

When it comes to balance training, there are typically two branches – static balance and dynamic balance. Static balance means the body is still and not moving; think standing on one leg for 30 seconds. Dynamic balance incorporates movement which shifts the body’s center of gravity, creating a more challenging situation. Dynamic balance is our body’s ability to maintain balance while moving. Thus, it should be an element for any athlete in their general training program.

Balance requires muscular strength and proprioception training. Proprioception is the body’s ability to sense movement, action, and location. It is your ability to know where the body is in space and how to compensate to maintain balance in coordinated movement patterns. Weakened muscles can impact balance and proprioception. However, even the strongest athlete may be challenged with balance.

Below are five dynamic balance exercises which any athlete can incorporate into their training and benefit from:

Steamboats

Stand on one leg for balance. With the other leg, keeping it straight with the knee locked, perform 15 quick and steady kicks out to the front, then to the side, and then backward. Switch and repeat on the opposite leg. If this becomes easy, stand on an uneven surface such as grass, sand, a pillow, or foam pad and repeat. https://youtu.be/DLEojLHVhsM

Partner foot taps on foam pads or uneven surfaces

For this one, grab a teammate or fellow training partner. Both of you will face each other. Stand on one leg on an uneven surface (foam pad, grass, sand, or pillow). While holding steady on one leg, you will tap the inside edge of your foot with the inside edge of the foot on the opposite side of your partner. Perform 10-15 taps and then switch.

Single leg stance with dumbbell sweeps

Stand on one leg on an even surface or uneven surface (for a greater challenge). Grab one dumbbell, which is lighter in weight (3-10 lbs). Hold the dumbbell out the to side in one hand while balancing on one leg. Slowly lower the dumbbell and hand it off to the opposite arm, slowly moving out to a lateral shoulder raise. Repeat 5-10 times on one leg and then switch. https://youtube.com/shorts/4pcOc2PrJc8?feature=share

Single leg stance ball pass and catch

This is another dynamic balance activity you can perform with a teammate or training partner. Again, you can balance on a single leg on an even surface or uneven surface. Face each other about 3-5 feet apart. Pass the ball back and forth 10-15 times while balancing on one leg. Switch legs and repeat. To make this more challenging, utilize balls of different weights or sizes, or switch up the passes to overhand, underhand, etc.

Stand on one leg – either on a level surface or an uneven surface, such as a foam pad or dynadisc. Toss a ball to a partner and then catch the ball. Complete 10-15 passes and then switch to the other leg. Work towards completing all passes without having to set the other foot down for stability.

Single leg stance with resisted rotation

For this activity, you will need a weight column with an adjustable pulley or a resistance band. Hand the band or pulley in one of both hands while facing away from the weight stack or band. Balance on one leg and slow twist, or rotate, away from the resistance and then return to the starting point. Repeat 10-15 times, then switch the leg and repeat. After that, turn 180 degrees and repeat again on each leg. This will work balance, core stability, and knee stability.

Dynamic balance training does not have to be complicated or cumbersome. Adding in one of the elements above during a couple of training sessions a week can help to improve not only your balance but also ankle stability and strengthen the intrinsic (smaller) muscles of the foot. Working on balance will also benefit you for life. As we age, balance tends to become more and more difficult. Focusing on a well-rounded training program that includes elements of cardiovascular, strength, core, and balance training will keep moving safely well into old age. It is never too early to start investing in your physical pension.

What is this ancient monster of a fruit?

Unless you’re a vegetarian or vegan or take adventurous dives on restaurant menus, there’s a likely chance you have not heard of jackfruit. Be assured, though, that this sideline fruit is quickly becoming mainstream in Western culture.

What is jackfruit?

It is a large – a very large – fruit that grows on trees along tropical climate zones. The fruit can weigh as much as 40 pounds. The fruit has a bumpy rind, and depending on how ripe it is, the fruit’s flavor profile can vary. Unripe jackfruit has a neutral flavor and can be used in many dishes. When ripe, it has a more sweet, tropical flavor like that on bananas, mangos, or pineapples. Jackfruit trees can be found in Africa, Asia, and South America. And while it may be new to Western diets, this fruit has been utilized for millennia.

Dietitian Mira Ilic, RD, LD, with the Cleveland Clinic Foundation, breaks down the uses and nutritional value of jackfruit. “The combination of potassium, fiber, and antioxidants can benefit heart health,” Ilic says. “Jackfruit also contains flavonoids and lignans, plant compounds that may help fight inflammation.” She also points out jackfruit’s rich history. . “Ancient people used jackfruit as medicine,” Ilic said. “In folk medicine, where jackfruit is grown, people have used it for its antimicrobial and antifungal properties. But no large studies have proven that it has medicinal value, so don’t use it to treat health conditions.”

Jackfruit can add fiber to your diet as well as several micronutrients. A half-cup of jackfruit is 40 calories and contains 2 grams of protein. It also has iron, vitamin C, potassium, and calcium. It provides food security to millions who live in developing countries.

How to incorporate jackfruit into your next meal plan

The good news is many grocery stores, or markets have done the hard work and packaged the flesh in much more convenient-sized containers instead of you having to lug around a piece of fruit the weight of a toddler.

Unripe jackfruit is used as a meat substitute for many dishes. Think of it as tofu. The unripe jackfruit has a neutral flavor and can be used in several savory dishes as it will take on the flavor profile of added spices.

Jackfruit recipes to try for your next meatless Monday menu:

Vegan BBQ Pulled “Pork” https://fitmencook.com/vegan-bbq-pulled-pork/

Easy Vegan Jackfruit Tacos https://itdoesnttastelikechicken.com/easy-vegan-jackfruit-tacos/

Teriyaki Jackfruit Sushi Bowl https://www.elephantasticvegan.com/teriyaki-jackfruit-sushi-bowl/

Ripe jackfruit, with its sweeter, tropical flavor, can be used for many refreshing dishes such as smoothies or tropical salads or as a sweet touch to just about any baked good.

Why not try one of the following for a Sunday brunch option?

Jackfruit Smoothie https://gastroplant.com/3-ingredient-jackfruit-smoothie/

Jackfruit Pancakes https://www.youtube.com/watch?v=f7F7oeuqRlo

Jackfruit Banana Muffins https://thejackfruitcompany.com/recipes/jackfruit-banana-muffins/

Jackfruit has been a staple in diets across the globe for centuries. As Western culture moves towards reducing meat consumption, increasing plant varieties in diets, and generally broadening its palate, expect jackfruit to become more commonplace. Now that you’re more familiar with the giant of the fruit world, why not incorporate this versatile fruit into your culinary repertoire?

What is a jab punch?

The jab is the most basic punch in boxing and is often the first punch taught to new fighters. In boxing, there are two stances: orthodox and southpaw. If you are right-handed, you will stand in an orthodox stance in which your left foot and arm are forward-facing. Southpaws are left-handed and will stand with the right foot and arm forward facing. This lead arm will fire off the jab (also known as a “1” punch). While in the proper fighting stance, the lead fist is thrown straight ahead, starting from near the chin and fully extending outward to the target. As the fist makes contact with the target, it is rotated, so the knuckle of the thumb is pointing downward. For a more detailed description of how to throw a jab, visit https://youtu.be/OeedpzLRe2E.

Offense

Often, fighters will think of the jab as an offensive tool in the ring. Technically, it is one of your weaker punches when sparring or in a fight. The jab is often used to keep your opponent away from you. It provides a quick sting, creates some distance, and helps wear down your target. It can help buy some time and is often the setup for a combination.

Defense

The jab also serves as a defense tool in boxing. This is often overlooked by fighters, but seasoned trainers and coaches will know the importance of teaching the jab as a defense tool to their fighters. A boxer can use the jab defensively by:

Throw a light and quick jab to measure distance. This can help a fighter gauge how close or how far their opponent is so they can position themselves appropriately.

Throw repeated jabs to keep your opponent busy. Having to block or move out of multiple jabs can wear them down and allow you time to strategize.

Feint the jab. This means you pretend to throw a jab but do not fully extend or connect the punch. It can distract the other fighter and allow you to work in a combination.

Use the jab to buy time and rest. A 3 minute round can be exhausting. Throwing a series of light jabs will allow you time to breathe, rest, and create some distance. Throwing heavy combos or taking body shots wears you down. Firing off light jabs can give you crucial recovery time.

How to improve your jab

The jab is your most important punch. As fighters progress, they often spend time working on combinations and footwork, but one should always invest time in perfecting their jab. Below are some methods to improve your number one punch:

• Repetition. Practice makes perfect. A great way to work on the form, and endurance, is to spend one full round, or more, just throwing jabs. This can be done on a heavy bag, with mitts, or shadow boxing. Another approach is to throw 500 jabs. Record how long it takes you to complete this. And work to improve your speed and reduce time.
• Jab high, jab low. Yes, often the jab is coming straight forward; however, not every opponent will be your size, and not every jab has to go for the head. Learn to switch up your jabs by punching high, low (torso), and all around. This can be done by working jabs up and down a heavy bag or working with someone holding mitts, as they can have you “find the jab” by moving the target around.
• Strengthen. A power jab comes from a strong body. Boxers can work on building their power with such exercises as:
  • Pushups
  • Shadow boxing holding light weights in the hands
  • Tall plank hold on the knuckles
  • Sprinting (flat and hills) – helps with endurance and quick feet to get that jab in

As with any sport, working and mastering the basics can set you up for success. The jab will make or break you in the ring. Muhammad Ali threw jabs 90 percent of the time. Take time to work on this skill, and your sparring sessions will thank you.

For more articles on boxing and how to improve your training, CLICK HERE!

Many, however, enjoy their coffee with cream. Are there any health benefits to coffee creamer?

There are many coffee creamers ranging from traditional dairy to Girl Scout Cookie flavors to plant-based. Coffee itself is low in calories – averaging about five calories per cup. There are not many java drinkers, however, who drink their coffee black. What about all of the sugar, flavors, and sweeteners which are often added in?

The bottom line is coffee creamer is neither good nor bad. If you tend to add a healthy pour each morning, there is a chance you may be adding pounds to your waistline within a year. Let’s look at some of the typical creamers coffee lovers enjoy and the calories per serving:

• Half-and-half: 37 calories per 2 tablespoons
• Fat-free milk: 10 calories per 2 tablespoons
• Nestle Coffee-Mate 50 calories per 2 tablespoons
• Starbucks Carmel Flavored 110 calories per 2 tablespoons
• Dunkin’ Vanilla Extra Extra 80 calories per 2 tablespoons

The truth is most coffee “creamers” contain no actual cream or dairy-based products. They are mixtures of sugar, oil, flavorings, and other thickeners. The best option if you opt for cream in your coffee is to go with the real deal.

How many of us measure out the correct serving size of creamer when we pour it into our cup? More than likely, you are adding in much more than the recommended amount. One cup of coffee with two tablespoons of half-and-half comes in at around 40 calories. Some studies suggest the average coffee drinker may add in more than four times the suggested serving. For the average coffee lover, this may be 150 calories or more.

Let’s do the math. 150 calories times 365 days is 54,750 calories. This comes in at 15.5 pounds per year (3,500 calories in one pound of body fat). Remember, this is based on just one cup of coffee with four times the amount of half-and-half. This does not take into account sugar or other sweeteners, whipped cream, drizzle, a second cup, or large sizes. It would require at least a 30-minute walk a day, or roughly 3,000 extra steps, to counterbalance those extra calories.

There are no good or bad food choices. When it comes to food, it is all about balance and portion control. There is nothing wrong with enjoying your favorite treats or meals, but keep in mind proper serving sizes. It is easy to go above and beyond. And over time, extra calories here or there can add up. Black coffee is not for everyone. If you prefer to have cream with your coffee, it is best to go with a more natural product. Often dairy creamers will be fewer calories and will contain fewer chemicals. When you wake up tomorrow morning and visit your favorite barista, keep the portions in mind. Your waistline may thank you.

For more articles on coffee and its health benefits, CLICK HERE!