Gulf Coast Performance, LLC

Hey Naples Parents and Athletes!

In the world of Youth and High School sports...

Things can get tough..

Athletes often feel frustrated and disappointed.

They get robbed of playing time and can be treated unfairly.

This leads to them losing confidence and motivation…

They start to doubt their abilities and wonder where they fit in the game.

It's not easy when coaches have their favorites and schools are overcrowded.

Now athletes must compete not just on the field...

But also for friendships and positions on the team.

But guess what? We have a solution for you!

Our 10-week Sports Performance program is here to help!

Your child will experience benefits that can change the way he or she feels about sports.

Here's the deal: We can only take 16 new athletes for our special program.

This program is for athletes who are DEDICATED and COMMITTED to improving their skills, and getting better at their sport.

This program is not for those looking for "quick fixes"... Or who aren't willing to put in the effort.

After 10 weeks you’ll be AMAZED with the results.

Here's what you'll get:

🏈 Assessments to lower the risk of injuries

⚾️ Customized training plans for your specific sport

🥗 Guidance on eating right to fuel your body for top performance

🏋️ Training in a safe and supervised environment

🔥 And much more!

This is for THE MOTIVATED PEOPLE ONLY.

If you're ready to UNLOCK YOUR CHILDS FULL ATHLETIC POTENTIAL...

You are the people I want. Click the link.
https://link.localbestgyms.com/widget/form/vT7gOLRxKThX0wKaePV0

𝐇𝐨𝐰 𝐨𝐟𝐭𝐞𝐧 𝐬𝐡𝐨𝐮𝐥𝐝 𝐦𝐲 𝐚𝐭𝐡𝐥𝐞𝐭𝐞 𝐛𝐞 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐝𝐮𝐫𝐢𝐧𝐠 𝐨𝐟𝐟𝐬𝐞𝐚𝐬𝐨𝐧?

For athletes 13 and under, training two to three times per week is recommended.

For teenage athletes 14 years and older, training three to five days per week is recommended.

👍

𝐇𝐨𝐰 𝐨𝐟𝐭𝐞𝐧 𝐬𝐡𝐨𝐮𝐥𝐝 𝐦𝐲 𝐚𝐭𝐡𝐥𝐞𝐭𝐞 𝐛𝐞 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐝𝐮𝐫𝐢𝐧𝐠 𝐜𝐨𝐦𝐩𝐞𝐭𝐢𝐭𝐢𝐯𝐞 𝐬𝐞𝐚𝐬𝐨𝐧?

Any athlete amidst a grueling competitive season should limit their training and focus more on resting the body. Training one to two times per week is recommended for maintenance.

👀

𝑻𝒓𝒂𝒊𝒏𝒊𝒏𝒈 𝒕𝒊𝒑𝒔

👉 Avoid training more than five times a week in order to get essential rest that the body needs to recover. This will prevent ‘overtraining’ which can negatively impact performance and possibly lead to injuries

👉 Training should be taken seriously but should still be enjoyable

👉 Training should be demanding, therefore it should be determined by professionals so they can implement the training at the appropriate level in order to reduce the risk of injury

💯

𝗚𝘂𝗶𝗱𝗲 𝘁𝗼 𝗼𝗳𝗳-𝘀𝗲𝗮𝘀𝗼𝗻 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴:
Don't be afraid to lift heavy

𝗚𝘂𝗶𝗱𝗲 𝘁𝗼 𝗶𝗻-𝘀𝗲𝗮𝘀𝗼𝗻 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴:
Focus on recovery, foam rolling, and stretching, but do not neglect weight-room maintenance

🙅‍♀️

During busy weeks, ensure your athlete lifts at least once a week, hitting all areas of the body. Skipping weight training leads to a decline in muscle size after only one week off.

🤯

Source: https://www.gulfcoastperform.com/blog/as-a-parent-whats-the-best-training-regimen-for-my-athlete

TRUTH! Put talent and hard work together & you can do anything. 🏆 Just talent won't cut it. 𝐈𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐛𝐞 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭, 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐩𝐫𝐞𝐩𝐚𝐫𝐞 𝐥𝐢𝐤𝐞 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭. 🏋️‍♂️

𝙏𝙖𝙠𝙚 𝙣𝙤𝙩𝙚𝙨!✍️👀👆
Less stress ➡️ Better health ➡️ Longer life
Dr. Mark Hyman

Sometimes it’s difficult to fully understand what the best methods are for our high-performing athletes. So many mixed messages often transpire and can leave us feeling confused as to what is the best for our kids.

💭

Firstly, it’s critical to fully comprehend why our children are training in the first place. Once we can understand the benefits of strength, endurance, and peak-performance training, we can implement it into our routines much more readily.

💯

𝗞𝗲𝘆 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝘁𝗼 𝘀𝗽𝗼𝗿𝘁-𝘀𝗽𝗲𝗰𝗶𝗳𝗶𝗰 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴:

👉 It strengthens muscles and bones, leading to healthy overall development

👉 It leads to increased strength and power during practices and competition

👉 It improves speed and agility, leading to faster sport-specific movements during competition

👉 It keeps young athletes healthy, promoting optimal blood pressure and oxygen capacity levels

👉 It prevents injuries during competition by training the muscles, tendons, and ligaments appropriately; this allows athletes to optimally handle different loads and forces to the body

👉 It improves visual skills that connect the brain to practices and competitive events

👉 It builds stronger mental capabilities; training isn’t always easy, but pushing through challenges builds resilience

👉 It promotes higher confidence and self-esteem

Source: https://www.gulfcoastperform.com/blog/as-a-parent-whats-the-best-training-regimen-for-my-athlete

Little by little you'll separate yourself from the others. 💯

Small incremental actions have 𝐡𝐮𝐠𝐞 payoffs. 😎

Not every day will be glamorous, but you'll reap the benefits later. 🔜

Be patient. 👀

It's the combination of exercise and healthy eating that will get us where we want to be! The changes don't have to be major. Start small and work to be a little healthier every single day. 𝗬𝗼𝘂'𝘃𝗲 𝗴𝗼𝘁 𝘁𝗵𝗶𝘀! 👊

𝗛𝗼𝘄 𝗱𝗼 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 𝘆𝗼𝘂 𝗺𝗮𝘆 𝗯𝗲 𝗼𝘃𝗲𝗿𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴?
A decrease in performance is the number one indicator, followed by unusual muscle soreness, constant fatigue, trouble sleeping, decreased motivation, and a change in appetite. There are a lot of other symptoms that may appear during the more severe stages of overtraining.

👀

If you are experiencing injuries that aren’t going away, it’s important to cut back on all training loads, from both sports and in the gym. Working through the pain is not going to be your fastest road to recovery.

👊

𝗛𝗼𝘄 𝗰𝗮𝗻 𝗼𝘃𝗲𝗿𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗯𝗲 𝗽𝗿𝗲𝘃𝗲𝗻𝘁𝗲𝗱?
It’s important you closely monitor your training intensity, nutrition, water intake, sleep, and stress levels. All of these factors can influence overtraining. Those who are eating healthy, balanced diets, drink enough water, train the right amount, sleep well, and actively work on lowering their stress levels will be able to withstand greater training loads.

💯

𝘐𝘵’𝘴 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 𝘵𝘰 𝘳𝘦𝘤𝘰𝘨𝘯𝘪𝘻𝘦 𝘵𝘩𝘢𝘵 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘪𝘯 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘪𝘴 𝘴𝘵𝘪𝘭𝘭 𝘯𝘦𝘤𝘦𝘴𝘴𝘢𝘳𝘺 𝘵𝘰 𝘳𝘦𝘥𝘶𝘤𝘦 𝘪𝘯𝘫𝘶𝘳𝘺 𝘳𝘪𝘴𝘬 𝘢𝘯𝘥 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯 𝘵𝘩𝘦 𝘮𝘶𝘴𝘤𝘭𝘦 𝘱𝘳𝘦𝘷𝘪𝘰𝘶𝘴𝘭𝘺 𝘣𝘶𝘪𝘭𝘵. 𝘛𝘺𝘱𝘪𝘤𝘢𝘭𝘭𝘺, 𝘰𝘷𝘦𝘳𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘪𝘴 𝘯𝘰𝘵 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 1-3 𝘩𝘰𝘶𝘳𝘴 𝘴𝘱𝘦𝘯𝘵 𝘪𝘯 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘦𝘢𝘤𝘩 𝘸𝘦𝘦𝘬, 𝘣𝘶𝘵 𝘵𝘩𝘦 𝘯𝘶𝘮𝘦𝘳𝘰𝘶𝘴 𝘩𝘰𝘶𝘳𝘴 𝘴𝘱𝘦𝘯𝘵 𝘰𝘯 𝘵𝘩𝘦 𝘴𝘰𝘤𝘤𝘦𝘳 𝘧𝘪𝘦𝘭𝘥, 𝘰𝘯 𝘵𝘩𝘦 𝘣𝘢𝘴𝘬𝘦𝘵𝘣𝘢𝘭𝘭 𝘢𝘯𝘥 𝘵𝘦𝘯𝘯𝘪𝘴 𝘤𝘰𝘶𝘳𝘵𝘴, 𝘰𝘳 𝘸𝘩𝘦𝘳𝘦𝘷𝘦𝘳 𝘵𝘩𝘦 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 𝘪𝘴 𝘴𝘱𝘦𝘯𝘥𝘪𝘯𝘨 𝘢 𝘭𝘢𝘳𝘨𝘦 𝘱𝘰𝘳𝘵𝘪𝘰𝘯 𝘰𝘧 𝘵𝘩𝘦𝘪𝘳 𝘵𝘪𝘮𝘦.

💪

That’s not to say that training in the gym won’t result in overtraining, because it can. Multiple gym sessions in a day, or consecutive days in a row exercising the same muscle groups will have that same effect. It’s important to space out your workouts throughout the week to prevent overtraining in the gym.

🙌

Recovery is key! Sleep and nutrition are just as important as monitoring your activity levels. If you want to make sure you’re performing at your best, all of these factors must be addressed. Athletes are notorious for ignoring pain and fatigue. Listen to your body so you can be your best!

🏆

Sources: https://www.gulfcoastperform.com/blog/what-is-overtraining-and-how-can-athletes-prevent-it

𝑵𝒐𝒕𝒉𝒊𝒏𝒈 𝒈𝒐𝒐𝒅 𝒄𝒐𝒎𝒆𝒔 𝒆𝒂𝒔𝒚. 💯
It's all about the journey and putting in the time & effort.
𝑺𝒉𝒐𝒘 𝒖𝒑 𝒂𝒏𝒅 𝒆𝒂𝒓𝒏 𝒚𝒐𝒖𝒓 𝒔𝒖𝒄𝒄𝒆𝒔𝒔. 𝗘𝘃𝗲𝗿𝘆 𝗱𝗮𝘆. 🏆

🤔👀💭 -Dr. Mark Hyman

Is it possible to train too much in your sport and in the gym? 𝗔𝗯𝘀𝗼𝗹𝘂𝘁𝗲𝗹𝘆. It’s very common in athletes that spend multiple hours a day training for their demanding sport.

👀

Although hard work is an essential component to finding success, it’s important we educate ourselves on recovery and putting too much stress on our bodies as it can lead to decreased performance and increased chance of injury.

🙅‍♀️

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐨𝐯𝐞𝐫𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠?
Overtraining is when your body doesn’t have enough time to recover from intense exercise, sports, and training workloads.

📢

“𝘞𝘩𝘦𝘯 𝘢𝘯 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 𝘪𝘴 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘪𝘮𝘱𝘳𝘰𝘷𝘦 𝘵𝘩𝘦𝘪𝘳 𝘱𝘦𝘳𝘧𝘰𝘳𝘮𝘢𝘯𝘤𝘦, 𝘵𝘩𝘦𝘺 𝘮𝘶𝘴𝘵 𝘱𝘶𝘴𝘩 𝘵𝘩𝘦𝘪𝘳 𝘭𝘪𝘮𝘪𝘵𝘴, 𝘣𝘶𝘵 𝘴𝘰𝘮𝘦𝘵𝘪𝘮𝘦𝘴 𝘢 𝘭𝘪𝘯𝘦 𝘪𝘴 𝘤𝘳𝘰𝘴𝘴𝘦𝘥. 𝘙𝘦𝘱𝘦𝘵𝘪𝘵𝘪𝘷𝘦, 𝘴𝘵𝘳𝘦𝘯𝘶𝘰𝘶𝘴 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘢𝘥𝘦𝘲𝘶𝘢𝘵𝘦 𝘳𝘦𝘤𝘰𝘷𝘦𝘳𝘺 𝘤𝘢𝘯 𝘭𝘦𝘢𝘥 𝘵𝘰 𝘰𝘷𝘦𝘳𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨, 𝘤𝘢𝘶𝘴𝘪𝘯𝘨 𝘢 𝘯𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘪𝘮𝘱𝘢𝘤𝘵 𝘰𝘯 𝘩𝘰𝘸 𝘵𝘩𝘦 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 𝘧𝘦𝘦𝘭𝘴 𝘢𝘯𝘥 𝘱𝘦𝘳𝘧𝘰𝘳𝘮𝘴.”
- 𝗠𝗮𝗿𝗰𝗶 𝗔. 𝗚𝗼𝗼𝗹𝘀𝗯𝘆, 𝗠𝗗, 𝗠𝗲𝗱𝗶𝗰𝗮𝗹 𝗗𝗶𝗿𝗲𝗰𝘁𝗼𝗿 𝗼𝗳 𝘁𝗵𝗲 𝗪𝗼𝗺𝗲𝗻'𝘀 𝗦𝗽𝗼𝗿𝘁𝘀 𝗠𝗲𝗱𝗶𝗰𝗶𝗻𝗲 𝗖𝗲𝗻𝘁𝗲𝗿 𝗮𝘁 𝗛𝗦𝗦

👊

𝐇𝐨𝐰 𝐥𝐨𝐧𝐠 𝐝𝐨𝐞𝐬 𝐢𝐭 𝐭𝐚𝐤𝐞 𝐭𝐨 𝐫𝐞𝐜𝐨𝐯𝐞𝐫 𝐟𝐫𝐨𝐦 𝐨𝐯𝐞𝐫𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠?
Full recovery may take a few days to a few months, depending on severity. It is critical athletes listen to their bodies and recover when they notice signs of overtraining. The sooner it is recognized and addressed, the less time the athlete will need to take off to recover.

🔑

𝗣𝗮𝗿𝘁 𝟮 𝗖𝗼𝗺𝗶𝗻𝗴 𝗦𝗼𝗼𝗻!

Sources: https://www.gulfcoastperform.com/blog/what-is-overtraining-and-how-can-athletes-prevent-it

Never be afraid of failure.
The best of the best fail. They fail during sporting events. They fail in the gym. They fail over and over again.
But they also learn, they get back up, they work harder & smarter and keep chasing their dreams.

𝔸𝕣𝕖 𝕪𝕠𝕦 𝕤𝕡𝕖𝕟𝕕𝕚𝕟𝕘 𝕖𝕟𝕠𝕦𝕘𝕙 𝕥𝕚𝕞𝕖 𝕠𝕦𝕥𝕕𝕠𝕠𝕣𝕤?

It's important we make a point to get outside to absorb some vitamin D and clear our minds every week, if not every day.

We want to reduce those stress levels so we can perform at our best every single day.

Lower stress ➡️ Better health

It’s important to recognize that no matter when you start exercising, your body can still build muscle and delay frailty that inevitably comes with aging.

👍

The process of building muscle also comes from neuromuscular changes from the brain to the muscles. Any time we learn something new, our brain and muscles make connections.

🧠

Starting something new, especially exercise, helps our brain and body function as a unit and can actually improve our memory as we age. If our muscles and brain are challenged, incredible changes will occur.

💪

Those that start exercising, especially later in life, find they look and feel better than they ever have before. Exercise truly is medicine and most of us have the capability to start today.

🔑

𝙏𝙞𝙥𝙨 𝙛𝙤𝙧 𝙩𝙝𝙤𝙨𝙚 𝙬𝙝𝙤 𝙖𝙧𝙚 𝙞𝙣𝙚𝙭𝙥𝙚𝙧𝙞𝙚𝙣𝙘𝙚𝙙 𝙗𝙪𝙩 𝙬𝙖𝙣𝙩 𝙩𝙤 𝙨𝙩𝙖𝙧𝙩 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚:

1️⃣ Consult an exercise professional that can help you start out.

2️⃣ Don’t jump right into intense exercise; start slowly and build your way up to avoid unnecessary injury and prevent burnout.

3️⃣ Start by simply taking 2-3 ten minute walks around your neighborhood or on a treadmill daily.

4️⃣ Be consistent with your exercise regimen.

🏆

It’s not too late to start. Movement is essential for long term health. If you’re unsure of where to start, consult a doctor or exercise professional for guidance. Start small; little habits turn into lifelong improvements. Consistency is key for those starting later in life. It’s time to discover what works for you and never look back!

🤸‍♂️

Sources: https://www.gulfcoastperform.com/blog/why-its-not-too-late-to-start-exercising

Obstacles can help you grow. Don't let them take you down.

Determination. Resilience. Persistence.

Good things don't come easy. 💯

Interesting 🤔 Thanks 👀

Many adults feel that if they haven’t exercised much in their life, there’s no point in starting now. The science heavily suggests that there are still numerous benefits of starting exercise, regardless of when you begin.

👀

In a recent study, researchers discovered that heart patients who became active later in life had close to the same survival rates as those who had been exercising for their entire life.

🤯

It is understandably more ideal to be active throughout your entire life, but many individuals can overcome years of inactivity. The most challenging part may simply be the creation of a new habit.

🔑

In the same study, the risk of death was 45% less in those who weren’t active and later became active. This is a major reminder as to why exercising today may be worthwhile.

👍

However, if exercise isn’t maintained, those benefits gained are likely going to weaken or disappear entirely. Finding an exercise routine that can be managed and maintained for a lifetime is essential.

💯

It’s important to recognize that no matter when you start exercising, your body can still build muscle and delay frailty that inevitably comes with aging.

😃

Sources: https://www.gulfcoastperform.com/blog/why-its-not-too-late-to-start-exercising

Very true! 🙌

𝙃𝙖𝙧𝙙 𝙬𝙤𝙧𝙠 𝙙𝙤𝙚𝙨 𝙥𝙖𝙮 𝙤𝙛𝙛.

You've got it in you. 👊

Not all fruits and vegetables contain high levels of pesticides. However, this is a list of foods that are better to be bought organically. 👆 🍓

The recommended amount of vegetables in the diet is 2 to 3 cups daily. Eating a wide range of different colored vegetables proves to be the most beneficial, as different colored veggies contain different nutrients.

🥬

Swapping a cup of high calorie foods (pasta, extra meat, pizza) and replacing it with a cup of vegetables at each meal will reduce caloric intake while increasing nutrient intake. As vegetables contain a lot of water and fiber, they can fill you up rather quickly and improve gastrointestinal function.

✅

𝗖𝗮𝗻 𝘃𝗶𝘁𝗮𝗺𝗶𝗻 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗿𝗲𝗽𝗹𝗮𝗰𝗲 𝗲𝗮𝘁𝗶𝗻𝗴 𝘃𝗲𝗴𝗲𝘁𝗮𝗯𝗹𝗲𝘀?

The short answer is no, it can’t.

The main reason vitamins should not completely replace vegetables and fruits is because of the fiber and antioxidants that come with eating them.

👀

However, if you are still falling short after trying to meet your vegetable needs, they can be taken in addition to eating more fruits and vegetables. Supplements should not be a replacement but they can work as a safeguard.

🥕

Supplements tend to deliver the nutrients we need in one huge dose, whereas eating healthily throughout the day will be best for nutrient absorption.

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𝙄𝙩’𝙨 𝙩𝙞𝙢𝙚 𝙩𝙤 𝙨𝙩𝙖𝙧𝙩 𝙩𝙧𝙚𝙖𝙩𝙞𝙣𝙜 𝙤𝙪𝙧 𝙗𝙤𝙙𝙞𝙚𝙨 𝙗𝙚𝙩𝙩𝙚𝙧. 𝙊𝙪𝙧 𝙗𝙤𝙙𝙮 𝙨𝙞𝙯𝙚 𝙙𝙤𝙚𝙨𝙣’𝙩 𝙖𝙡𝙬𝙖𝙮𝙨 𝙙𝙞𝙘𝙩𝙖𝙩𝙚 𝙤𝙪𝙧 𝙝𝙚𝙖𝙡𝙩𝙝. 𝙒𝙝𝙖𝙩 𝙬𝙚 𝙥𝙪𝙩 𝙞𝙣 𝙤𝙪𝙧 𝙗𝙤𝙙𝙞𝙚𝙨 𝙖𝙣𝙙 𝙝𝙤𝙬 𝙤𝙛𝙩𝙚𝙣 𝙬𝙚 𝙢𝙤𝙫𝙚 𝙙𝙤𝙚𝙨.

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We need to consume more vitamins, nutrients, fiber, and many other nutrients that come with eating more vegetables and fruits. If you want your body to function properly, it’s time to start prioritizing vegetables!

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Sources: https://www.gulfcoastperform.com/blog/are-vegetables-in-the-diet-that-important