Food Reference Guide

Reference Chart for Food Selection

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Bench Press Handout

Bench Press Handout

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The World’s Most Powerful Nutritional Supplement

Turmeric is one of the most studied spices on the planet and has been used for thousands of years in India. Below is just a short list of some of the benefits of putting Turmeric into your diet.

1.) Fights Inflammation: It is now well known that many of life’s worst diseases (cancer, heart disease, Alzheimer’s, and many other metabolic diseases) are directly impacted by inflammation levels. Turmeric has been shown to be such a powerful anti-inflammatory that it matches the effectiveness of some anti-inflammatory drugs. (1,2)

2.) Increased Antioxidant Absorption: Coupled with inflammation, high levels of oxidative damage (caused from high temperature cooking with low quality fats, damaged proteins, etc.) lead to free radical formations which are linked to a lower life span by causing gene mutations. Turmeric has been shown in multiple studies to not only be a potent antioxidant that helps get rid of free radicals, but also increases the bodies own antioxidant enzymes. (3,4)

3.) Increased Brain Function: One of the main ways we grow new neurons in our brains is by a hormone called Brain-Derived Neuotrophic Factor (BDNF)(5). People with depression and Alzheimer’s disease have been shown to have a decreased level of this crucial hormone. Turmeric has been shown to increase levels of (BDNF) in the brain (6). This means that consuming Turmeric not only helps combat these diseases, but also could potentially help increase memory due to the increased levels of this hormone.

Important Note: When consuming Turmeric make sure to add black pepper as a chemical called Piperine helps increase absorption by 2000% (7).


  • Julie, S., and M. T. Jurenka. “Anti-inflammatory properties of curcumin, a major constituent.” Alternative medicine review2 (2009).
  • Coussens, Lisa M., and Zena Werb. “Inflammation and cancer.” Nature6917 (2002): 860-867.
  • Menon, Venugopal P., and Adluri Ram Sudheer. “Antioxidant and anti-inflammatory properties of curcumin.” The molecular targets and therapeutic uses of curcumin in health and disease. Springer US, 2007. 105-125.
  • Biswas, Saibal K., et al. “Curcumin induces glutathione biosynthesis and inhibits NF-κB activation and interleukin-8 release in alveolar epithelial cells: mechanism of free radical scavenging activity.” Antioxidants & redox signaling1-2 (2005): 32-41.
  • BINDER, DEVIN K., and HELEN E. SCHARFMAN. “Brain-Derived Neurotrophic Factor.” Growth factors (Chur, Switzerland)3 (2004): 123–131.
  • Xu, Ying, et al. “Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB.” Brain research1 (2006): 56-64.
  • Shaikh, J., et al. “Nanoparticle encapsulation improves oral bioavailability of curcumin by at least 9-fold when compared to curcumin administered with piperine as absorption enhancer.” European Journal of Pharmaceutical Sciences3 (2009): 223-230.


This Chart Shows some of the things Curcumin (chemical in Turmeric) has been shown to help combat.


curcumin2                                                                           248-752-4470

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The Healing Benefits of Apple Cider Vinegar

Apple Cider Vinegar (ACV) was first popularized in 400 B.C. by Hippocrates who is known as the father of medicine. ACV contains organic apples which are fermented to produce acetic acid (main compound in vinegar) which yields healthy bacteria for the gut. Bragg’s brand of ACV also contains strands of protein enzymes which further aids in gut health which is now being shown to be the main cause of most health issues (1,2,3,4,5). Make sure to check the chart on the back for further benefits.

How To Use: One thing about ACV is that it has a pretty potent taste and shouldn’t be taken on it’s own. Below are the ways in which we have found to best get this into your daily!

Add 1-2 tbsp. into;

– Soups

– Smoothies

– Stir Fry (pretty much anything with rice, veggies, and meat)

– Salads

– Nighttime sleep aid;

8-16oz hot water

1-2 tbsp. ACV

1 tbsp. Honey

Lastly add cinnamon (amount is personal preference)

The possibilities are endless, and needing only 1-2 tbsp. per day you can put it with any sort of meal so time to get creative!



1.) Arthur, J. C., Perez-Chanona, E., Mühlbauer, M., Tomkovich, S., Uronis, J. M., Fan, T.-J., … Jobin, C. (2012). Intestinal inflammation targets cancer-inducing activity of the microbiota. Science (New York, N.Y.), 338(6103), 120–123.

2.) Mendelsohn, A. R., & Larrick, J. W. (2013). Dietary modification of the microbiome affects risk for cardiovascular disease. Rejuvenation research, 16(3), 241-244.

3.) Visser, J., Rozing, J., Sapone, A., Lammers, K., & Fasano, A. (2009). Tight junctions, intestinal permeability, and autoimmunity. Annals of the New York Academy of Sciences, 1165(1), 195-205.

4.) Kondo, T., Kishi, M., Fushimi, T., Ugajin, S., & Kaga, T. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, biotechnology, and biochemistry, 73(8), 1837-1843.

5.) McAfoose, J., & Baune, B. T. (2009). Evidence for a cytokine model of cognitive function. Neuroscience & Biobehavioral Reviews, 33(3), 355-366.                                                                           248-752-4470




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How We Prevent Injuries

Is Lack of Preparation Creating Your Injuries?

What’s the number one reason for strength and conditioning for athletes (as well as general population); power, strength, speed, muscle growth? While all of these are important for athletic performance and health, they will do you no good if you are on the bench or unable to train. This is why the number one reason for strength training is injury prevention. Below are the top 3 ways in which we accomplish this.

1.) Balanced Muscle Growth and Function: The body never isolates a single muscle to perform anything. Unfortunately this is how a majority of people train. Things like curls, bench, leg extensions etc. will grow muscle in an imbalanced way that will affect movement quality, and ultimately leads to injury because of this.

 2.) Efficient Movement Leads to More Strength and Body Awareness: Did you know Olympic weightlifters spend 4 years training for only 2 lifts? The reason for this is the more efficient your technique, the less energy that is needed, which means you can lift more weight with less effort. It is also not a coincidence that the most efficient way to move for a given movement is also the safest for all the joints involved.

3.) Resiliency of Tissues and Muscles: If you have ever pulled a muscle, or sprained anything it is ultimately because that muscle or tissue was not prepared for the stress put on it. This is completely preventable through gradual increases in range of motion and progressively putting load on the tissues in these end ranges. The number one pull in hockey is the groin, but how much time do these athletes spend training in this end range of motion, let alone try and get strong in this position?


For more information on training schedules, nutrition, and mental toughness email us at to get on our weekly distribution list for weekly information. Articles can also be picked up at our weight room, or found on our website and Facebook page!

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Why We Overhead Squat Daily

Why We Overhead Squat Daily

By:  Josh Coenen, CSCS,  Strength Coach as C.E.S.

There is one thing you are guaranteed to see if you were to watch us train athletes for the first time, and all the way up to our elite college and pro players. This is the overhead squat. Below are some reasons why we do this.

1.) Diagnostic Tool: The overhead squat is the hardest and most demanding of the squat variations. If you do not have the mobility to get into the position you cannot hide it. This is incredibly valuable information to us as coaches so we can tailor our training to each player’s own mobility restrictions (ankles, hips, thoracic spine, shoulders etc.) and work to improve them.

2.) Improves Skating: One of the reasons the overhead squat is so challenging is the demand it puts on the athlete to keep an upright torso. Training this daily will translate in the player being more upright in their stride and in quick starts.

3.) Forces Shoulders Back: Whether you are using a hockey stick, body bar, or a barbell the only way to hold something overhead without dumping the weight forward is with stable shoulders. Most athletes have such a forward shoulder position from poor posture and bench pressing (main causes in shoulder issues with players) that they cannot hold anything overhead. The overhead squat is a great tool to show and force athletes to think about their shoulder position.

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If You Could Prevent A Major Disease Would You?

If You Could Prevent A Major Disease Would You?

By:  Josh Coenen, CSCS,  Strength Coach as C.E.S.

“If you don’t make time for health now, you will have to make time for sickness in the future” – Peter Sage

If you are in your 40’s or older you have an 80% chance of dying either from Cardiovascular Disease, Cancer, Cerebrovascular Disease (stroke), or a Neurodegenerative Disease (Alzheimer’s, Parkinson’s etc.). What do all of these diseases have in common? First is that they are all metabolic diseases, meaning that they are not caused by an infection, but rather are progressive over a long period of time. Second is that these are relatively new diseases that were not nearly as prevalent even a 100 years ago. Lastly is that they are virtually nonexistent in cultures that have not been influenced by a standard western diet.

The reason why this information is important is because most of the “health” foods we are told to eat are not based on evidence, but rather financial incentive. Refined sugar is an extremely cheap ingredient and can make anything taste good. Did you know cancer cells can only grow using sugar? The grains produced today don’t even resemble the same crop from a 100 years ago due to genetic modification. Gluten (which is a protein in wheat) is the number one tested food allergy in most people, and causes food particles and toxins to pass the gut lining into the blood stream and eventually to the brain. These are just two examples out of thousands of ingredients that have recently made their way into our diets.

We give the same information to our athletes, and to our adult population because a healthy diet of whole foods not only leads to performance in the gym and in sport, but also to a long healthy life. Make sure to keep on the look out for our up coming articles in this nutrition series breaking down what foods lead to health, and what ones to avoid.

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Flexibility Verses Mobility

Flexibility Verses Mobility

By:  Josh Coenen, CSCS,  Strength Coach as C.E.S.

It is important to first state that anyone regardless of age or training experience and increase both flexibility and mobility for as long as they live.

– Flexibility: The best way I have heard these two terms differentiated is by Dr. Andreo Spina. He describes flexibility as, “ The passive achievement of a range of motion.” To illustrate this just imagine your typical hamstring stretch by touching your toes. This is important because it shows the tissues and muscles have the capability to be in a stretched position.

– Mobility: Dr Andreo Spina describes mobility as, “flexibility + strength. It is the ability to move and control a joint in a range of motion, by teaching the nervous system how to use our passive ranges of motion.” To picture this just imagine doing a squat. How low are your hips without your low back bending, how much ankle dorsiflexion is there, is your thoracic spine straight or extended, these are all examples of mobility just with a squat.

– Injury Prevention By Flexibility and Mobility: Other than concussions the most common injuries in hockey (as well as all other sports) are strains, and pulls. The thing about these injuries however is they are all preventable. Pulls, and strains are simply a reaction by your body to get out of a range of motion it does not feel safe in by contracting strongly in this end range. By training in a full range you teach the body this is an acceptable, and useable range of motion while preparing the tissues to be in this position thereby eliminating the possibility of these injuries.

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How To Easily Add More Leafy Greens To Your Diet

How To Easily Add More Leafy Greens To Your Diet

By:  Josh Coenen, CSCS,  Strength Coach as C.E.S.

If you were to pick up any diet book, or ask anyone what they should eat to be healthier the answer would unanimously be more vegetables. Below are the top 3 ways I went from hating anything green, to having most of my meals be vegetables.

1.) Chop and Mix Method: The easiest way to get more greens in is to add them to other foods. To do this at first I would chop the veggies so small that I could not taste or notice they were even there. Some of the meals I used this with was omelets, stir fry (rice and some type of meat), and with soups.

2.) Lightly Steamed: Another great way is to add the greens as a side. The best way I found to do this was to lightly steam them in grass-fed butter, olive oil, or ghee, and then top them off with sea salt. This is not only a great way to get leafy greens in, but also more fat. Saturated fat is what you produce hormones with among other purposes. Most people either don’t get enough, or eat damaged/low quality fats which are not treated the same by the body.

3.) Smoothies: Green Smoothies are the fastest way to get the nutrients you need in your body. To ease into a full-blown green smoothie add more fruit, peanut butter, almond butter etc. which over powers the taste of the greens until your body begins to crave the nutrients and you add more greens in.

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The Biggest Setback We See In New Athletes

The Biggest Setback We See In New Athletes

By:  Josh Coenen, CSCS,  Strength Coach as C.E.S.

“Practice without improvement is meaningless” – Chuck Knox

There is one universal commonality from a good majority of new players that are just starting out with us that takes away from their full potential until this bad habit is changed, and turned into a strength. Whether they are just starting out, or are an elite college or pro player it is no different. This is simply their mindset about training, and being uncomfortable. Below is the 2 most common ways we see this.

1.) Afraid to Push Themselves To Max Effort: When we ask an athlete to do 5 reps of an exercise we expect them to grab a weight they think they can only get for 3, this is the only way the body will continue to grow through adaptation. We strictly watch form in everyone and will never let an athlete lift a weight they are not ready for, but in order to improve you need to get uncomfortable and break the limits you have set for yourself.

2.) “I Can’t”: The worst thing athletes can say to themselves is, “I can’t”. The moment you say I can’t just solidifies the fact that you never will. Everything in life is a process. You didn’t know how to walk at one point, but you didn’t just quit because you couldn’t, you got up and kept trying. The only way we allow athletes to say I can’t is if it is followed by yet. The gym is a place for practice, as Robin Sharma says, “Small daily improvements, over time, lead to stunning results.” Put in the work with intense focus, and the results will come, guaranteed!

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