Vary Your Protein Sources [38]

Growing up, your mom probably encouraged you to eat a variety of foods—not just Mac & Cheese and chicken nuggets, or Goldfish crackers and Fruit Roll-ups—but maybe things like broccoli and carrots, chicken and pork, sweet potatoes and strawberries. In other words: Variety. As an adult, the same food philosophy is no different. Variety is…

The Effect of Coffee on Your Performance [37]

How to use coffee for training and life If you work out first thing in the morning, chances are, at one time or another, you’ve been on the sleepy side and had to drag yourself out of bed with a little extra pep talk and motivation in your head. Ask any person, who regularly trains…

Mike Kuschner Named US Sailing Team Strength & Conditioning Coach

It is with honor and humility to have been announced as the Strength and Conditioning Coach of the US Sailing Team. Over the past decade I have worked within the US Sailing Team organization as an athlete training in multiple classes of boats (Tornado, 49er).  Over that time, my journey as an athlete has changed…

Pain: Is it all in your head? [35]

Understanding the Complexities of Pain “Pain is never really straightforward, even when it appears to be.” – Lorimer Moseley Pain is part of the human experience. It’s an issue that can throw a wrench in your clients’ training. Before discussing how best to approach athletes with pain at OPEX Fitness and within the Sailing Performance…

Balancing Act [34]

How to Live Life and Compete. First off, if you have never sailed the log canoes (feature image), which race in the Chesapeake Bay, you’ve missed out.  I thought it also works as a great analogy for this blog of the balancing act every elite sailor deals with. Every day on television and social media…

Fit as a Fiddle but Sick as a Dog [33]

How Stress Could be Crippling Your Immune System Over-training, moving house, or finishing up exams; there are a bunch of stressful life events that typically bring on a bout of sickness. But what if they don’t? What if you never get sick? It seems like a contradiction, but individuals who don’t regularly experience sickness may…

Sun Exposure, Vitamin D and Sailing [32]

Feature photo credit Aitor Alclade Colomer / Lloyd Images Why sun exposure is Vital to your health and performance. The nature of our sport requires that we work, train, commute, compete and socialize in the outdoors. Of all the outdoor sports, we likely have one of the highest exposure times to the sun consistently through the…

Importance of the Long Game Perspective… [31]

Disappointed in competition? Mike Kuschner provides some insight: Losing a competition, getting an injury, not advancing to the series final; disappointment is synonymous with competition. This month, the Louis Vuitton America’s Cup qualifying competitions in Bermuda has seen many professional sailing teams eliminated from moving on to challenge the defenders, Oracle Team USA for the…

Quality Coaching is Eternal [30]

Six tips to finding a coach that fits: Fitness, just as much as fashion experiences, fades. As coaches we’ve been privy to them all, answering questions from our clients on everything from the ab roller to hot yoga and ROMWOD. As crazes make their way through the gym, rather than entertain each one, we see…

Make Chewing Great Again – Food Hygiene [29]

Digestion Starts In the Mouth   “Let thy food be thy medicine and thy medicine be thy food.” – Hippocrates There’s no escaping this reality: We are what we eat. This statement means much more than an individual’s physical appearance. Your food choices influence your personality, thought, recovery, and energy levels throughout the day. Proper…

Schedule Your Success as an Sailing Athlete [28]

Why a calendar is a critical tool for sailing athletes Just as your sailing training and competitions have a distinct schedule, your body and mind also thrive on rhythm. Fitting in time to keep the rhythm for peak performance is key. Finding time within the day, week, month for being an athlete as a sailor…

Understanding Energy System Training [27]

Photo:  OPEX Athlete Scott Ewing completing aerobic training with repeatable 5 min intervals with 2 min rest for multiple sets. Energy System Training is a training methodology by which people do various levels of work to try to increase overall ability to complete work. It has proven to be effective in building people’s ability to continue…