Showing category "Health and Fitness blog" (Show all posts)

Registration for Summer Training now open

Posted by Eric Hofmann on Tuesday, February 24, 2015, In : Health and Fitness blog 
Registration for the 2015 Summer Hockey training camps is now available.

This year Performance Training is offering 4 separate on & off ice hockey specific training camps. Ranging from the Squirt Level thru the Junior hockey level. All hockey camps & hockey training will be held in Kasson, MN at the Dodge County Ice Arena. Below is a brief description of the 4 camps being offered along with a link to their respective webpage. As always, should you have any questions please feel free to contac...
Continue reading ...
 

Supplements for summer off-ice traning

Posted by Eric Hofmann on Tuesday, June 24, 2014, In : Health and Fitness blog 
The following is a list (including link) of supplements that are recommended to PT athletes/clients while they are training with us. Specifically, over the summer months during their off-ice training phases.

Protein:

Dymatize Elite Whey Protein - We have been recommending this product since we started training back in 2006. Great product, great taste and moreover it is easy on your pocketbook. The best prices we have found are on the body building.com website. We recommend that this supplement...
Continue reading ...
 

Miso

Posted by Eric Hofmann on Monday, April 7, 2014, In : Health and Fitness blog 

Hello again! Today we will be discussing the benefits of, “Miso” a versatile and simple to use, every spoonful of this Japanese seasoning is brimming with flavor and essential nutrients.  In Japan, making miso – a basic cooking ingredient and condiment that’s aged like wine and cheese – is an art. But that doesn’t mean it’s complicated to prepare opr eat. A good alternative to straight sale, miso is a snap to use in soups, sauces, spreads, salad dressings, dips and marinades. ...


Continue reading ...
 

Off season training for Hockey - Part 6

Posted by Eric Hofmann on Thursday, March 13, 2014, In : Health and Fitness blog 

In our final entry to Off season training for hockey players. We will be reviewing all previous posts and putting it all together. In efforts to give you a better idea of how to go about your off-season and to get the most out of it. In Part 1 we discussed how to transition into the off-season along with the beginning weight room program. Part 2 & 3 we discussed skill specific training for hockey with stick-handling and power shooting. Part 4 we discussed transitioning into Phase 2 of trainin...
Continue reading ...
 

Conditioning for hockey players – Part 5

Posted by Eric Hofmann on Tuesday, March 11, 2014, In : Health and Fitness blog 

Greetings fellow hockey enthusiast's today in Part 5 we will be discussing conditioning for hockey in the off-season. As you may know now from our first four parts. Hockey training is very unique. Everything about the sport is unique which is why in my opinion it is the best sport on the planet. Having said that - the way we train for hockey needs to be unique as well. As I am sure you have picked up on in our other posts to this series, it is no differnt when it comes to conditioning trainin...
Continue reading ...
 

Speed and Agility for Hockey players - Part 4

Posted by Eric Hofmann on Thursday, March 6, 2014, In : Health and Fitness blog 

Moving into the second phase of our off season training for a hockey player. The most important phase in my eyes, speed & agility training. In Part 1 we discussed what to do when transitioning into the off-season along with a strength/size training program to get started. Part 2 we discussed a sound stick-handling program & in Part 3 we went over a sound power-shooting program. Today in Part 4 we will discuss the importance of a speed & agility program for a hockey player in the off-season.

F...
Continue reading ...
 

Powershooting for Hockey - Part 3

Posted by Eric Hofmann on Tuesday, March 4, 2014, In : Health and Fitness blog 

Here we are on part 3 of our 6 part series. Discussing and breaking down a hockey players ideal off season training methods. So far in Part 1 we discussed what to do initially as you transition into the off-season along with guide you into a training program suitable for those first weeks of the off-season. In Part 2 we discussed a stick-handling program that should be coupled to a power shooting program which we will discuss more into detail here in Part 3.

As mentioned in Part 2. Power shoo...
Continue reading ...
 

Hockey Stick-handling - Part 2

Posted by Eric Hofmann on Thursday, February 27, 2014, In : Health and Fitness blog 

Part of our 6 part series, Hockey Off-season training. Part 1 focused on the intro into off-season training for hockey and how to best get started. Part 2 will focus on Stick-handling. After all you are training to be a hockey player right? Makes sense to actually work on a skill you will utilize every time you are on the ice whether it be at practice or in a game. What we have recommended is actually coupling your stick-handling with shooting or power shooting. How you ask? We do this by bui...
Continue reading ...
 

Hockey Off-Season training - Part 1

Posted by Eric Hofmann on Tuesday, February 25, 2014, In : Health and Fitness blog 


Well I apologize for the delay and seemingly sporadic posts we have had recently. Being involved in the hockey world with two teams makes for a very busy February/March with playoffs looming. With that said - I would like to discuss off-season training for hockey players - at all levels. After all, that is what Performance Training is all about. Yes, we do have other sports and genres that we work with. However, hockey is our main focus. I could write on several different subjects all rela...


Continue reading ...
 

What to eat

Posted by Eric Hofmann on Saturday, February 8, 2014, In : Health and Fitness blog 

This post will be dedicated for what to eat to maximize your brain function and blood pressure. To keep a grasp on your blood pressure and blood sugar, eat a diet thats based on the OmniHeart and DASH studies. It's rich in vegetables, fruit, and fiber, and low in sugar carbs, and saturated fat. A 2,100 calorie diet should have:

  • Vegetables & Fruit - 11 servings
  • Grains - 4 servings
  • Low-fat dairy - 2 servings
  • Legumes & Nuts - 2 servings
  • Poultry, Fish, Lean Meat - 1 serving
  • Oils & Fats - 2 servings
  • Des...

Continue reading ...
 

Fat Loss

Posted by Eric Hofmann on Tuesday, January 21, 2014, In : Health and Fitness blog 

So, you want to shed some unwanted pounds? Maybe you tried and failed already. It's genetics. You have a syndrome of sorts. You let yourself go for a little while and barley recognize the reflection in the mirror now. Just had a kid; started a family. New job. Something cataclysmic happened to you recently. Whatever the scenario is you want to lose some pounds that have magically and mysteriously found their way onto your body - usually it not so appealing places. So how do you go about it?...


Continue reading ...
 

Nutrition Advice

Posted by Eric Hofmann on Friday, January 17, 2014, In : Health and Fitness blog 

How is everyone doing today? I hope all is well. Today I want to talk about diet and nutrition. Something that I feel is a really hot topic and debate over the years in the health and fitness community. What do I eat to gain muscle? What do I eat to lose weight? What are these diets? Carb free, high protein, 24-hour fast, paleo, gluten-free, south beach, detox and the list goes on! I will not be going into any of the aforementioned diets or claims. One, it would take way to long. Two, I am no...
Continue reading ...
 

Online Personal Training

Posted by Eric Hofmann on Monday, January 13, 2014, In : Health and Fitness blog 

Online Personal Training, is a New Era of Working Out or Working with a Personal Trainer.

Why spend anywhere from $25.00 - $100.00 an hour to have someone stand right next to you or conform to someone's schedule? Using Online Personal Training, allows you to workout with your trainer anytime, anywhere, any place. Affordable online personal training is now available to you from Performance Training. Online Personal Training, PT1 package is now available in the PT Store.  It costs a fraction of ...


Continue reading ...
 

Resolution

Posted by Eric Hofmann on Sunday, January 12, 2014, In : Health and Fitness blog 

Hello everyone! It has been sometime since our last post. About a month or so. I hope your holidays and new year have been everything you had hoped for. With it being the new year comes - resolutions and how things are going to be different this year. More times than none it is some kind of health and fitness resolution. Usually something along the lines of "losing some weight", "promising to eat less snacks throughout the day", "perform X amount of cardio throughout the day", etc. While thes...
Continue reading ...
 

Arm Workout

Posted by Eric Hofmann on Sunday, December 15, 2013, In : Health and Fitness blog 

Greetings everyone, I, hope you are all doing well today as you come across our page. I would like to say thank you for taking the time to visit us. It has been great to see over the past few months the amount of views we are getting in regards to our, "workout" blog posts. Specific to different body parts. We hope to keep serving you in your health and fitness needs. All of our posts are written by certified trainers and/or experts in the topic being written about. Again, thank you for the v...
Continue reading ...
 

Peas

Posted by Eric Hofmann on Friday, December 6, 2013, In : Health and Fitness blog 

A unusual surprise of a source of rich protein and good carbs, peas make a versatile and delicious addition to any menu. With their crisp shells, sweet, creamy flavor, and jewel-like shape and color, peas are delicious, nutritious and easy to prepare in a variety of delightful ways.

Peas are members of the legume family, plants that bear pods enclosing fleshy seeds. But unlike most legumes, peas are green, and you can buy them fresh at the market - if you know where to look. About 95 percent ...
Continue reading ...
 

Shoulder Workout

Posted by Eric Hofmann on Sunday, November 24, 2013, In : Health and Fitness blog 

Because of the popularity of our: Chest Workout, Back Workout, Core Workout and Leg workout posts. And, free weight-loss/strength program posted on our store page (available only throughout the rest of November). Today, I wanted to take the time to discuss the Shoulders and at the bottom of this post provide a free shoulder training program. The shoulders play an integral part of our upper-body movements. And, from what I have seen over the years are often more times then none neglected durin...
Continue reading ...
 

Multivitamins

Posted by Eric Hofmann on Saturday, November 9, 2013, In : Health and Fitness blog 

Often more times than none, I am bombarded with questions about health supplements from pre-workout supplements to obscure herbal roots. I want to focus on Multivitamins. What they really are. What they really do - oppose to what they say they do. What’s in them? And, is it necessary for you to take one. And if so, which one?

As you can see there are several questions and information you need to arm yourself with before you make your multivitamin purchase. I hope throughout this blog po...


Continue reading ...
 

Motivational/Inspirational

Posted by Eric Hofmann on Thursday, November 7, 2013, In : Health and Fitness blog 

Everyone has those days where they are not feeling the best - maybe a little down for whatever reason. Some of us are in those dark places more than others. Whichever area you fall into, you should make a habit of reading and/or watching motivational/inspirational words/videos. Make a habit of this. You are what you think you are! You are who you surround yourself with. I am sure you have heard these lines time and time again throughout your walk of life. Take some time out of your busy life ...
Continue reading ...
 

Core workout

Posted by Eric Hofmann on Tuesday, November 5, 2013, In : Health and Fitness blog 
Due to popular demand of our recent lower body workout, chest workout and back workout posts. We will be discussing the core and providing a free core workout routine at the bottom of this post. We also have provided a free full body, three separate routine, training program on our online store page. Scroll to the bottom of the page, for the program. Check out our store - at very least for a free full body training program.

Again, I, find my self amazed when talking with clients about the core...
Continue reading ...
 

Tomatoes

Posted by Eric Hofmann on Tuesday, October 29, 2013, In : Health and Fitness blog 
The tomato. Just everyone knows what they are and just about everyone has given these delightful vegetables a try and at very least enjoys the pizza sauce & ketchup from these treats. Delight on your senses and nourish your body with these succulent, vine-ripened treats.

A member of the nightshade family, tomatoes were originally small berries that grew on a South American shrub. Today, there are than a thousand varieties grown around the world. From deep red to vivid orange and even dark pur...
Continue reading ...
 

Back workout

Posted by Eric Hofmann on Thursday, October 24, 2013, In : Health and Fitness blog 
Due to the popularity of our chest workout and leg workout post from yesterday. I felt compelled to write a workout and small informational piece about the back. There are roughly 56 muscles in the back. However, again not to bore my readers of the anatomy and large Latin derived words. We will focus on 3 main muscles in the back - top, middle, and lower portions of the back. Known as the Trapezius (top), Latissmus Dorsi (middle), and Erector spinae (lower). The back is also home to some of t...
Continue reading ...
 

Leg workout

Posted by Eric Hofmann on Wednesday, October 23, 2013, In : Health and Fitness blog 
Looking for a change in your lower-body workout? Or maybe a killer leg workout? At the bottom of this post I have provided a very physically and mentally demanding lower body training session. That will even make the strongest quiver. Lower-body training is more times than none over-looked due to the fact that it both hurts and takes time. It also does not appeal so much to the infamous beach-bod muscles. However, what most do not realize is the lower-body has some of the biggest muscles in t...
Continue reading ...
 

Junior Hockey

Posted by Eric Hofmann on Tuesday, October 22, 2013, In : Health and Fitness blog 
The world of Hockey is already a relatively small world. Where it seems no matter where you are or who you are. Everyone knows everyone. Which has its perks. What I find most fascinating is most people players and parents do not fully understand what  Junior hockey is or how it works. Which at the of the day is sad. Because Junior hockey is the beacon of college/professional hockey player development. Essentially just about every hockey players aspiring to play at the next level must play Jun...
Continue reading ...
 

Recovery foods

Posted by Eric Hofmann on Friday, October 18, 2013, In : Health and Fitness blog 
Timing is everything!

What's most important for your recovery is eating soon after you work out, when your body is most efficient at glycogen-repacking and muscle-building. Studies show that eating within 45 minutes after an intense workout is ideal, but you'll still reap big gains if you eat the right foods up to 2 hours after you stop lifting. Any foods you eat several hours later or even through the next day will still replenish your energy stores, but it will happen a little more slowly, ...
Continue reading ...
 

Government shutdown, Debt-Ceiling, and your health

Posted by Eric Hofmann on Thursday, October 17, 2013, In : Health and Fitness blog 
Stress, Anxious, Depression, Sleep-Deprived, Irritability, Obesity - these are all common symptoms of today's people. Specifically in the United States. Right now the date and time of this posting. Is a very volatile time in the United States perhaps even in it's history. With Quantitative Easing 3 or better know as QE3 continually printing billions, that's billions with a capital "B" each month. Somewhere in the tune of $80 billion dollars the FED is printing out of thin air each month. Gobb...
Continue reading ...
 

Broccoli

Posted by Eric Hofmann on Wednesday, October 16, 2013, In : Health and Fitness blog 
The truth about Broccoli. Why kids hate it and mom's love it - as the old saying goes. I suppose i can attest to that. As i very much despised vegetables when i was a youngster (go figure i grow up into the health and fitness industry) and now it seems like i cannot get enough fruits and vegetables. Broccoli is a superstar vegetable that helps fight cancer, reduces the risk of heart disease and osteoporosis, and even helps prevent birth defects.

As I mentioned earlier, mom's love it and kids ...
Continue reading ...
 

Online Personal Training

Posted by Eric Hofmann on Sunday, October 13, 2013, In : Health and Fitness blog 
Online Personal Training, is somewhat of a new thing out on the web and a service available to just about anyone with internet access and a valid credit card. What's best for you? Online personal training or hiring a personal trainer at your local gym? I believe the biggest difference between a personal trainer and online personal training is the cost. Online Personal training will cost you a fraction of what a decent personal trainer would cost. For example. Personal training in a decent siz...
Continue reading ...
 

Tactical Athlete Training

Posted by Eric Hofmann on Saturday, October 12, 2013, In : Health and Fitness blog 
What is a Tactical athlete? After scouring the net for a sound definition. I came to realize there are plethora of different definitions. More than I thought there would be - in this small niche world. Which is growing quite fast. I think the best way to go about this is defining both words individually, the following is from dictionary.com:

Tactical - of or pertaining to a maneuver or plan of action designed as an expedient toward gaining a desired end or temporary advantage. Expedient; calcu...
Continue reading ...
 

Garlic

Posted by Eric Hofmann on Monday, October 7, 2013, In : Health and Fitness blog 
Garlic - your one stop knowledge fest of this robust, complex flavor and healthful qualities, garlic can add zest to any meal and ward of disease!

Garlic is sometimes referred to as the "stinking rose. In folklore, its pungent aroma has been credited with warding off evil spirits and vampires. Today, scientific studies tell us that this small, aromatic herb can help heal all sorts of ailments: garlic can reduce the risk of heart disease, stroke and cancer, and it's a strong antibacterial and a...
Continue reading ...
 

Agility Training

Posted by Eric Hofmann on Friday, September 27, 2013, In : Health and Fitness blog 
Your are seeking to be more agile? or maybe you are a coach and you are wanting to learn about agility training and what it is and how it can benefit your athletes. In this post we are going to wander into the world of SAQ (Speed, Agility, and Quickness). This is a specialty that Performance Training offers via our sports training camps and online personal training. First, I think we should define agility, dictionary.com has it defined as: noun - the power of moving quickly and easily; nimble...
Continue reading ...
 

Winter Squash

Posted by Eric Hofmann on Saturday, September 21, 2013, In : Health and Fitness blog 
Halloween is right around the corner and it got me to think of the decorations that are the norm. Black and orange flood our eyes with ghosts and goblins. Then there are a few pieces of nutrition that have secretly blended in with the magic of Halloween. Pumpkins, Corn, and Squash. This post we are going to explore the health benefits of the Winter Squash.

Thinking back to all previous holidays - including Halloween. I have seen squash for most of my life. And, I have never thought about eati...
Continue reading ...
 

Water and Sports Drink's

Posted by Eric Hofmann on Tuesday, September 17, 2013, In : Health and Fitness blog 
How much water is enough water to consume during the day? How much water do I need to get through my training session? Is it possible to over-hydrate? These are all questions that I have heard over and over again. This week we get into some details about Water and hydrating throughout the day.

Long and tough workouts are not only exhausting but can also be dangerous if you neglect to quench your thirst. Replacing the fluids you lose when you exercise is essential to sustaining performance, pr...
Continue reading ...
 

Sports Training

Posted by Eric Hofmann on Friday, September 6, 2013, In : Health and Fitness blog 
Within the world of training and specifically personal training/strength & conditioning and even more specific sport specialization. There is quite a market out there - what will give an athlete the edge, how can I get in top shape for competition, what can I do in the off-season, etc. What age is appropriate for sports training and/or specialization? Furthermore, with ever increasing numbers of parent involvement in today's youth sports. The question seems to always come back, "what can I do...

Continue reading ...
 

Cranberries

Posted by Eric Hofmann on Sunday, August 18, 2013, In : Health and Fitness blog 
Hard to believe it is late August already. The summer is just flying by and before you know it we will be heading into the cooler weather and preparing for the winter months and activities. This week I would like to take the opportunity and discuss the health benefits of another over-looked fruit - which will be coming into season shorty as we move into those cooler months, cranberries.

Cranberries are refreshing, tangy and tart, fresh cranberries add nutrients and a little zip to any meal. N...
Continue reading ...
 

Golf, the under-rated training.

Posted by Eric Hofmann on Sunday, August 4, 2013, In : Health and Fitness blog 


Well, I, must say I cannot believe it has taken me this long to have a post about Golf. I, am fortunate enough to find time to get out their and play 4-5 times a week. I, enjoy it for a multitude of reasons. The one facet in which I want to discuss with our readers is the hidden health & fitness values that can be reaped from playing a round of golf. If done correctly. And, surprisingly you will leave the course quite tired and feel pretty good about yourself - well of course depending how yo...


Continue reading ...
 

I just want to be tone

Posted by Eric Hofmann on Monday, July 29, 2013, In : Health and Fitness blog 

As I mentioned in last week's post. This week we will be featuring a guest blog-writer: Dylan Prichard. Dylan is a Personal trainer and fitness model in the Minneapolis/St.Paul area. For more information on Dylan and what he has going on, please visit his facebook page at: https://www.facebook.com/prichtraining and as always please visit Performance Training's website for your Sports Camp, Online Personal Training, and Health/Fitness needs at www.goPT1.com

As any personal trainer or avid gym ...


Continue reading ...
 

Quinoa

Posted by Eric Hofmann on Sunday, July 21, 2013, In : Health and Fitness blog 

This week I will explore another fun-food, that from time to time is lost in are ever growing markets of food's and super markets. However, Quinoa sometimes picks up some steam in the health & fitness world. Sometimes referred to as the "gold of Incas," quinoa is one of nature's most impressive foods. This golden seed is coveted for its high nutrient value and filling quality, expanding three to four times its volume when cooked. It makes a healthy, hearty addition to any meal. Quinoa, high i...
Continue reading ...
 

Insanely Fast weight loss meal plan

Posted by Eric Hofmann on Sunday, July 14, 2013, In : Health and Fitness blog 

As I write this I think to all of the times people have asked me, "what can I do to lose weight fast? Any diet tips?" And, there are quite honestly thousand's of tips out there if you try to Google diets or weight loss. The response is quite overwhelming and moreover, who and what can you trust these days? A few years ago I came across a safe 2-4 week diet plan that will work to help shed those extra pounds. However, in no way should this become an everyday program. After about a month of thi...


Continue reading ...
 

Chest Workout

Posted by Eric Hofmann on Wednesday, July 3, 2013, In : Health and Fitness blog 

I, believe one of the most common muscles trained and most commonly improperly trained muscle groups is your Chest. This week we will explore the chest muscle group. At the end of this post I, will post, what I, believe and have found to be a superb chest workout over the years of personal training and sport-specific training.

First off I, think everyone interested in training the chest and any other part of their body should at least educate themselves on the basics of the specific mu...


Continue reading ...
 

Rhubarb

Posted by Eric Hofmann on Monday, June 24, 2013, In : Health and Fitness blog 


Rhubarb has been typically put in the dessert food category (think of pies, tarts, pudding, etc). But there is more to Rhubarb than you may think. This versatile, spring-harvested plant can also be used in many kinds of delicious, savory dishes.

Botanically speaking, rhubarb is a herbaceous vegetable and a member of the buckwheat family. Centuries ago, it was cooked with potatoes in Poland and in stews in Iran and Afghanistan. Today, rhubarb's long, tart stalks are often sweetened and treated...


Continue reading ...
 

Fat and Overeating

Posted by Eric Hofmann on Monday, June 10, 2013, In : Health and Fitness blog 

This week we will be discussing Fat(s) - the tissue and overeating. Which has been a rising issue in the United States. Some have even called it an, 'epidemic'. According to, 'Mail Online' a UK publication. Their most recent study shows that the United States of America is the 2nd heaviest country in the world. With Kuwait coming in just ahead of the United State with a higher BMI (Body Mass Index) rating of its people. The lightest country in the world according to this study is Bangladesh w...
Continue reading ...
 

Snacks ~ something to think about.

Posted by Eric Hofmann on Monday, May 20, 2013, In : Health and Fitness blog 

Recently, I was working at my local ice arena. It was an unusually busy shift for this rink attendant as their was some sort of youth event going on and, I was on the move constantly from Zaming the ice, sharpening skates, running the score clock, to throwing my skates on and reffing a game! Like I, said far from my usual cutting the ice then hiding in the office. In any event, so you get the picture I was busy and, I had not much time to eat. It was getting late into the day and, I was start...
Continue reading ...
 

Supplements

Posted by Eric Hofmann on Sunday, May 5, 2013, In : Health and Fitness blog 


Continue reading ...