Category Archives: Recovery

Effective Supplements, Productivity, Aerobic Capacity

What is the best way to get all your vitamins and minerals? A nutrient dense diet or supplementation? 

Hopefully this is a no-brainer but just to be clear it’s more important to have a nutrient dense diet and use supplements to mitigate any dietary deficiencies.

 

For example…

When I was training for my 50-mile trail run at Bear Mountain, NY I was solely dedicated to covering mileage and eating super clean. This worked for awhile but burnout became inevitable. I cut my mileage in half during the week and looked towards taking supplements that what speed up recovery and increase focus. 

 

I took a combination of fish oil, adaptogens and vitamin C two months prior to running the race and felt a substantial increase in aerobic capacity and motivation towards training. The most exciting part was that I became more productive at F.A.S. Training. Similar to the Energizer Bunny. To this day I still take these supplements for two months at a time with two months off. 

 

Fish Oil 

Nordic Naturals – Omega-3, Cognition, Heart Health, and Immune Support, 120 Soft Gels

Has shown to:

-decrease anxiety caused by daily stress and training

-prolong endurance during exercise

-decrease cortisol, a catabolic hormone that can be raised due to stress and training

-anti-oxidant, which prevents the breakdown of cells in the body

 

Adaptogens 

Pure Encapsulations – Energy Xtra – Energy-Promoting Adaptogen Formula* – 60 Capsules

This product has a potent blend of adaptogens that enhance stamina and reduce fatigue. It contains ashwagandha, Asian ginseng, eleuthero and rhodiola which all have shown to help the body adapt to stress. This is by far my favorite mix of energy boosting supplements that help my productivity at work and aerobic capacity during training. It’s not a stimulant either so it won’t give you a crash or make you feel jittery.

 

Vitamin C

Thorne Research – Vitamin C w/ Flavonoids – Pure Ascorbic Acid Supplement with Citrus Bioflavonoids (Rutin, Hesperidin, and Quercetin) – 180 Capsules

Has shown to:

-decrease muscle damage and soreness from training

-decrease fatigue in conjunction with exercise

-preservation of bone mineral density

-aids in the absorption of iron and creation of red blood cells

 

How and when do I take these? 

Take the prescribed amount written on the each label 30 minutes after eating breakfast.

 

J.P. Van Alstyne
Head Strength Coach at F.A.S. Training Inc.
J.P. has his Bachelor of Science degree from University of Rhode Island where he primarily focused on exercise science and sports nutrition. He is also a Certified Strength and Conditioning Specialist by The National Strength and Conditioning Association. His athletic background ranges from high school track and field to collegiate rugby where he was the URI Men’s Rugby Captain.



He has trained many different clients ranging from youth athletes, Division 1 athletes, amputees, military personnel and fitness enthusiasts. He has mentored under Dr. Frank Welling training philosophies at F.A.S. Training Inc. and now is full-time strength coach. He has also shadowed physical therapists and has been to multiple seminars to stay in touch with the evolving fitness industry. His main goal in training others is to give them an advantage among others in work capacity, mental toughness, nutrition and how to apply it to every aspect of life.



J.P. strongly believes that knowledge is gained from experience and to truly master something you must live it. Living by this code he has competed in multiple races such as The Toughmudder, Spartan Beast, GoRuck Challenge, 50 Mile Gore-Tex North Face Endurance Trail Run, Rev3 26hour Adventure Race in the Shenandoah Mountains, NYC East River Swim and trekked Mt. Elbert (14,439), Colorado in December during a blizzard.

Top 10 Best Nutrition & Fitness Books

I am committed to giving ideas and thoughts to everyone. I have been in the fitness industry for over 20 years. I want to share practical ideas that you can incorporate into your life to make you you healthier, happier and more productive. 

“The best thing a human being can do is to help another human being know more.”

-Charles Munger 

 In case you are wondering who he is check out his book.

#1

Poor Charlie’s Almanack: The Wit and Wisdom of Charles T. Munger, Expanded Third Edition

#2

Starting Strength, 3rd edition

#3

Unbeatable Mind: Forge Resiliency and Mental Toughness to Succeed at an Elite Level

#4

Spartan Up!: A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak

Performance in Life

#5

The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life

#6

Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way

#7

Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program

#8

Men’s Health Muscle: The World’s Most Complete Guide to Building Your Body

#9

The Black Book of Training Secrets: Enhanced Edition

#10

Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance

Fall Asleep Faster Naturally

How often do you come home from work and just can’t slow your head down? It’s almost like your brain is strapped to stability ball that is being kicked by the most hyped up 12 year old. Then, when it’s time to fall asleep the kid decides to invite his friends over to kick your brain which is still strapped to that big green stability ball.

Most people deal with this on a daily basis and turn to substances and methods that force them to deviate from a healthy lifestyle. For example: drinking alcohol in excess, taking sleep aids, and gorging on sugary foods.

 

JP Sleeping

 

#1 Two hours before bed shut off anything with a screen. This includes TV, Cell phones, Tablets, etc. Dr Guy Meadows, clinical director of The Sleep School, a West London clinic, says: ‘We’re designed to sleep in the dark. When the sun comes up, the light receptors in the retina at the back of the eye tell us it’s time to wake up by inhibiting the release of melatonin, the hormone that makes us sleepy. The reverse happens at night, so it’s ideal to dim down the lights as bedtime approaches as sleep is vital for the regulation of our mood.” So next time your good friend or loved one is cranky the next morning ask them, “Did you fall asleep with the TV on again?” If you need to leave your cell phone on for an alarm make sure it’s on airplane mode and at least plugged in on the other side of the room. 

 

#2 Create a routine before bed to adjust your body for sleep. This can include meditating, breathing techniques or having a quite study. Your body will eventually recognize the routine which can help in releasing sleep hormones such as melatonin.

Try this breathing exercise to help alleviate anxiety and relax.

Breathe into your belly 4 sec.

Hold your breath 4 sec.

Relax shoulders and slowly exhale.

Repeat as needed.

 

#3 Read something boring. Yes, it sounds strange but it works. I pulled out my old econ 101 book and it put me to sleep in about 40 seconds. Make sure the TV is off and your cell phone is put away for the night. 

 

#4 Eat a couple of hours before bed. Don’t eat too much and make sure it’s nutrient dense. Also try not to have a lot of fluids. This will prevent frequent bathroom trips that can interrupt sleep. The overall amount of sleep is important but uninterrupted sleep has a much higher value.

 

#5 Don’t delay bedtime, just go to bed already! It’s Thursday night and the weekend has pretty much started. Or so we think. There are numerous occasions that we fool ourselves in staying up later to fulfill what we enjoy. Ask yourself this, will starting the weekend on Thursday really make me happier? HELL NO! So, next time your favorite show is on until midnight or a couple of friends are heading to the local pub JUST SAY NO!

 

 

 

J.P. Van Alstyne
Head Strength Coach at F.A.S. Training Inc.
J.P. has his Bachelor of Science degree from University of Rhode Island where he primarily focused on exercise science and sports nutrition. He is also a Certified Strength and Conditioning Specialist by The National Strength and Conditioning Association. His athletic background ranges from high school track and field to collegiate rugby where he was the URI Men’s Rugby Captain.



He has trained many different clients ranging from youth athletes, Division 1 athletes, amputees, military personnel and fitness enthusiasts. He has mentored under Dr. Frank Welling training philosophies at F.A.S. Training Inc. and now is full-time strength coach. He has also shadowed physical therapists and has been to multiple seminars to stay in touch with the evolving fitness industry. His main goal in training others is to give them an advantage among others in work capacity, mental toughness, nutrition and how to apply it to every aspect of life.



J.P. strongly believes that knowledge is gained from experience and to truly master something you must live it. Living by this code he has competed in multiple races such as The Toughmudder, Spartan Beast, GoRuck Challenge, 50 Mile Gore-Tex North Face Endurance Trail Run, Rev3 26hour Adventure Race in the Shenandoah Mountains, NYC East River Swim and trekked Mt. Elbert (14,439), Colorado in December during a blizzard.