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Finish First Insider, Issue #64
July 06, 2009
Welcome Back

Please enjoy another issue packed with evidence-based information about sports performance training and news about current events at Finish First Sports Performance. If you find value in this e-newsletter, please forward this message to your teammates, coaches, or other parents of hard working athletes.

Baby Boy Hoy

By Coach J. Hoy, CSCS, USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist

On July 3, 2009, at 10:03am, my wife and I were blessed with a new healthy baby boy. Dashal "Dash" Jeremiah Hoy was born 5 weeks early, and still managed to tip the scale at 6lbs 12oz, and a whopping 20" long. Big sisters Jera and Kateri were excited to have their brother and mother back in the house on Sunday!

Due to the fact that life got a little crazier than usual over the past week, I did not write a new article for you to read. However, I am fortunate to have a new article from one of the best sports dietitians in the country. Please continue to read below!

Detecting a Nutritious Diet: Do you know what you are looking for?

By Heather Rae Mangieri, MS, RD, CSSD, LDN Finish First Sports Performance Nutrition Advisor

You know that a well-rounded diet is essential for a healthy lifestyle, but the amount of nutrition advice out there can be overwhelming. High carbohydrate/low carbohydrate, high protein, good and bad fats, organic….how do you make sense of all this information? In order to recognize nutrition misinformation you must first understand the characteristics of a nutritious diet. Once you are clear on what a healthy diet looks like, the nutrition imposters will become more evident.

A nutritious diet has five characteristics: adequacy, balance, moderation, variety and calorie control.

1. Adequacy- one of the characteristics of a healthy diet is that the foods provide enough of the essential nutrients, fiber and energy to maintain health and body weight. A diet that lacks essential nutrients may lead to deficiencies or a diet that lacks essential energy may lead to undesirable weight loss.

2. Balance- it is important when we evaluate our diet that we make sure not to consume too much of one nutrient at the expense of another. Often times we hear about something being “good” for us and that leads to an overconsumption. Remember, if one is good it does not always mean that three is better!

3. Moderation- most people today are aware that constituents such as sugar, saturated fat and cholesterol are not a desirable part of the diet, but to totally eliminate these from your eating habits may lead to increased yearning for these substances. A smarter plan is to follow the guidelines for moderation. Consume these undesirable components within set limits, making sure not to exceed!

4. Variety- consuming a wide-range of foods has a few benefits. First, it helps to keep your diet exciting; second, it increases your chance of diet adequacy; and third, it helps assure that if you are consuming a food that contains toxins or pesticides, you will not be exposed to too much.

5. Calorie control- your might describe your diet as having all of the above characteristics, but if you are not controlling total energy intake, weight gain will occur. The key is to obtain adequacy, balance, moderation and variety within a set number of calories.

It is important to establish the habit of making sure all the above characteristics are present. Remember, any of these diet principals alone will not ensure a healthy diet.


Due to the volume of athletes currently using the Finish First Sports Performance world training headquarters, all athletes are required to schedule all sessions prior to arrival. In the future, if an athlete shows up without first scheduling for a session, there is no guarantee that s/he will be able to use the facility at that time. If the facility is at capacity, the athlete will need to come back for his/her session at a later time. At Finish First Sports Performance, we are taking all measures necessary to prevent overcrowding and help ensure the safety of the athletes and the quality of the programs. We appreciate your understanding and look forward to continuing to serve you.

How to Schedule Workouts Using the Online System

Due to the volume of athletes currently using the training facility, and the expected returning college athletes over the summer, you will need to begin scheduling your workout sessions in advance. It is recommended that you do so online. The Finish First Sports Performance coaches will have access to the sessions calendar to see when you are scheduled. When you arrive to the facility, it is also important to use your fingerprint to check in to the system. Below, you will find the correct way to schedule online. It is also now possible to make payments online, and check your training history. Please call if you have any questions.

1. Go to

2. Scroll down the left and under “Additional Services” you will see MEMBER LOGIN—click on that

3. A new window should pop up and on that window click on ATHLETE

4. Unless you have logged into the system before, your login ID is: last name-first name, and your password is: last name. So for John Smith, his login ID would be smith-john, and his password would be smith. You will be prompted to change your password so that only you may know it—write it down and don’t forget it—if you do forget it, please let Jeremy know so he can reset it.

5. Once logged in, on main screen you will see a box/button on the right titled “REGISTER FOR CLASSES”—click on this.

6. You can register or change your scheduled time up to 24 hours before the session. Any changes that need to be made within 24 hours of the session need to be made by calling Jeremy at 412-787-5070.

The online system works best with Internet Explorer (most recent version).

Motivational Quotes

"Accept the challenges, so that you may feel the exhilaration of victory"
-- General George S. Patton

"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the grey twilight that knows not victory nor defeat"
-- Theodore Roosevelt

"Ever notice that people never say "It's only a game" when they're winning?"
-- Ivern Ball

"I am not one of those who think that coming in second or third is winning."
-- Robert Francis Kennedy

Thank You for Your Support

Thanks again for subscribing to this free e-newsletter. I hope you enjoy reading it as much as I enjoy writing it. I look forward to your feedback as I continue to research to bring you the most current scientific training information available.

Should you have any specific article requests or questions, email me at Please visit for detailed sports performance training information and programs offered exclusively by Finish First Sports Performance.

Yours In Training,

Coach Jeremy S. Hoy, CSCS, USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist

Finish First Sports Performance

For Finish First Insider backissues #1 - 29, click here

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