EXOS_nypspi

A huge congratulations to EXOS NYP athlete on 1000’s kills as well as having her signing day for ! Thank you for allowing us to be a part of your journey!

Looking for an opportunity to learn some new information and better yourself?
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Register for this live webinar starting tomorrow (June 10) to hear from some of the top practitioners discuss a variety of different topics ranging from special athletic populations (June 10), athlete management (June 17), and sports medicine hot topics (June 24)! You will find the registration link below⏬
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We will specifically be speaking on June 17th regarding ways to maintain a performance edge while at home. You won't want to miss it!
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https://www.columbiaortho.org/raising-game-2020-maximizing-performance-unique-athletes
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Today is a day to remember all of those who have served, are currently serving, or who will serve - as we owe each and everyone of them a debt of gratitude
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"As we express our gratitude, we must never forget that the highest appreciation is not to utter the words, but to live by them" - John F. Kennedy
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Does your mind need a reset? Although the circumstances haven't changed over the past few weeks, it is all still a relatively new stressor that we are all currently facing. This can have a profound effect on our mindset and our overall well-being
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Take the time to clear your mind and focus on any (or all) of these tips to help give yourself the reset you might need!
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Do your at home workouts have you feeling tired/beat down? Are you feeling right/lethargic from sitting all day? Are you looking to kill some time with all this free time you now have?
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Check this out! These strategies are simple and can be done with tools use might already have around the house (if you don't have a specialized trigger point ball). Grab a tennis ball, baseball, or lacrosse ball and try some (or all) of these!
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Not only will it help you recover from your workouts, but it'll also help increase some blood flow and take care of those nagging/tight spots around your body - which in the end will help you feel more refreshed than you did before!
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Finding ways to keep this mentality true during these testing times is something we take very seriously. Although our in person, face-to-face impact has been diminished, it's become even more important to work on this via alternative avenues
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At the end of the day, our mission is simple - "We're here to upgrade lives". And that's what we will continue to do no matter what obstacles may be presented
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If you're like the rest of us, you've probably been doing a lot of sitting around the house recently. Did you know that getting up for 5 minutes every hour can have beneficial effects on your productivity?
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Try this easy 5 minute flexibility and movement routine to get some blood flowing and to give yourself a quick break from all that stagnation!
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Continuing the theme of posts this week covering the 4 Pillars of Performance, today's focus is on Movement
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This is probably the topic most people know best, but we wanted to share how we structure our movement sessions to specifically improve how you move. Our movement session is broken down as such - Pillar Prep, Movement Prep, Strength/Power, ESD, and finally Regeneration
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Pillar Prep and Movement Prep make up our warmup period. During Pillar Prep, we are focusing on optimizing the pillar (I.e. torso, hips, and shoulders) through soft tissue work, followed by mobility and stability exercises. During Movement Prep we start to increase core body temperature while working through dynamic mobility exercises specifically targeted towards the exercises in the program for that day
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Next, we go into our Strength/Power block where we focus on movements aimed to functionally improve your activities of daily living or your sport. We can break the main movements down into categories such as - Upper Push / Upper Pull / Lower Push / Lower Pull. Then we like to focus on auxiliary movements such as - Core (stability/propulsive) / Single joint movements/ etc
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Next is ESD - in other words cardio. ESD stands for energy systems development and it specifically targets energy systems (I.e. Aerobic, Anaerobic, and Phosphagen) that are prevalent in our body. Through different intensities and work:rest ratios, we can target certain energy systems
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Finally, we have Regeneration. This is the time to focus on certain parts of your recovery. Whether that be some extra foam rolling/trigger point work, low-level mobility exercises, some light stretching, and/or breathing techniques - this is the time to allow the body to return back to a parasympathetic state (I.e. rest & digest)
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Swipe along to check out some methods of how we attack movement in our sessions to feel better and move more optimally!
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Continuing on yesterday's post covering the 4 Pillars of Performance, today's focus is on Nutrition
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We all know that eating well is important, whether you're trying to create healthier habits, lose weight, or optimize your performance. Nutrition is analogous to fuel in a car - you wouldn't expect to perform at a high level on an empty tank. As well, you wouldn't put standard fuel in a Ferrari and expect it to perform at its best
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Swipe along to check out some methods of improving your nutrition to ensure you're setting yourself up for success!
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This week we are going to cover the 4 Pillars of Performance - Mindset, Nutrition, Movement, and Recovery
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Today's post is going to focus on our first pillar - Mindset. Learning how to optimize your mindset for improving your performance and quality of life can mean many things and can be achieved in many ways
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Swipe along to check out some methods of improving your mindset to ensure you're setting yourself up for success!
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Does working from home have you out of sorts when it comes to your sleep? Check out these 5 steps that will help you improve your sleep hygiene!
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We all know that sleep is beneficial in allowing the body and mind to recover so that we can perform at the most optimal level. Take the time now to implement some of these tips!
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Did you realize that you breathe thousands of times per day? Did you know there's an optimal way of breathing?
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Considering the number of breaths we take on any given day, suboptimal breathing can develop into a dysfunctional pattern that may have lingering effects on other systems in the body. However, it's not too late to learn how to change your suboptimal breathing pattern to an optimal breathing pattern!
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Research has shown that not only is breathing practice effective in fighting anxiety, depression, and stress, but it can also significantly reduce blood pressure. Give some of the above breathing techniques a try and let us know how they went!
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Well said! Important to remember in these trying times

As we come up on 5 weeks of this "new normal", it can be easy to get lost in a negative mindset. While it is natural to get into a "funk" every now and then, try to turn the negatives into positives!
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Think about what the current situation has allowed you to do that you weren't able to before. A simple reflection to having a gratitude mindset has so many benefits!
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"You're going to go through tough times - that's life. But I say 'Nothing happens to you, it happens for you'. See the positive in negative events" - Joel Osteen

Does the middle of the week have you stressed out? Check out this infographic made by regarding some principles of regeneration!
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We know this is a stressful and unpredictable time in our lives. Take the extra time today to focus on your well-being/recovery in order to finish the week strong 💪

Struggling to find healthy, quality meals for breakfast? Give this a try! Not only is it super easy, but you can customize it whichever way you like!

Although everyone is working at home, breakfast still remains a vital time to fuel your body for a productive day!

Research shows that eating breakfast has many benefits including:

- Having a lower BMI
- Consuming less fat throughout the day
- Stimulates your metabolism (helping you burn more calories)
- Having better performance (mental/physical)

Easy to get lost in these crazy times. Take a deep breath and remind yourself everything is going to be ok. We'll all be stronger because of this once it's over
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"Sometimes the best inspiration is all around you; you just have to look for it. Thanks to our partner for the reminder."