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Are You Sleep Smart?--->, FF Insider#91
August 25, 2010
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.

Inside this Issue:

To bring you the very best information, this newsletter focuses on awareness of the training principles for young athletes, and how to use them to make sure your coach is on the right track. Enjoy!

1. All About Sleep

2. Letter from Brandon

3. New: Women's Fitness Training Camp

4. FFSP Now Offers Chocolate Milk for sale at the gym!

5. Good Luck!

6. New Hours of Operation

7. Online Scheduling and NEW Training Facility!

8. Coaching Contract

9. Important Study about the Safety of Protein Shakes

10. Motivational Quotes

11. Thank You

All About Sleep

by Jeremy S. Hoy, MS, CSCS, PES, USAW, Director, Finish First Sports Performance

As a strength and conditioning coach, I often find it difficult to get athletes to understand just how important sleep and proper nutrition are, especially to teenagers and college-aged athletes. They don't need sleep, right? While training each week is an important piece of the performance puzzle, sleep and proper nutrition, also known as recovery strategies, are also extremely important pieces of the puzzle. For optimal performance, you need to train, eat (and hydrate), and sleep correctly.

In past issues of the newsletter, I have posted some articles about sleep that I had written. However, in this issue, I want to share an article that takes a closer look at sleep and what you need to know. Enjoy.

All About Sleep

New Full-Time Performance Coach

A quick greeting from Brandon:

Hello my name is Brandon Monin. I am the new athletic performance specialist here at Finish First Sports Performance. I’m very excited for this opportunity to be part of the Finish First performance team. I look forward to meeting and working with you all. If you have any questions for me my email address is

Brandon has the following certifications:

• CSCS (Certified Strength and Conditioning Specialist) with the NSCA (National Strength and Conditioning Association)

• American Red Cross CPR/AED, First Aid

Additionally, Brandon has a bachelor’s degree in Exercise Science from Gannon University and a master’s degree in Exercise Physiology from the University of Pittsburgh.

He has experience in a variety of sports including wrestling, football, baseball, and lacrosse. Brandon wrestled for Gannon University. During his tenure at Gannon Brandon was a four year starter, three time east region place winner, and a two-time national qualifier. He also holds a place in the record books in career wins at number six.

Brandon comes to Finish First after being an intern while finishing his master’s degree this summer.

Brandon resides in Pittsburgh and is single.

New: Women's Only Fitness Training


Pageant Style Boot Camp Fitness & Precision Nutrition Counseling…



What is pageant style fitness?

Pageant style fitness is a proven hybrid training system that has been used over 10 years to produce excellent results with women in the pageant and fitness industry. The system utilizes many different evidence-based training methods to produce the best results for each client.

What is precision nutrition?

Precision Nutrition is the world’s leading nutritional counseling program which educates each client on dietary modifications and lifestyle changes needed to achieve measureable fitness goals. Finish First Sports Performance is the only authorized/licensed Precision Nutrition Coaching facility in Pittsburgh.

Each client will receive a comprehensive Precision Nutrition binder that includes steps for success, barriers to success, 100’s of healthy and quick&easy recipes, online access to articles and a forum where you can ask questions to dietitians and other members—included in the cost of the 6 week training camp! Your Performance Coach will teach you and guide you along the way, using the program and explaining every part of the program—to keep you on your path to success. All classes are progressive and your nutritional intake will be monitored throughout the course of the training camp.

When are the training sessions?

Session A: Mon, Wed, Fri 12:30pm -2pm ; Sept 20 –Oct 29 (6 weeks: 18 Workouts)

Session B: Tues, Thurs 9am -10:30am; Sept 21 – Oct 28 (6 Weeks: 12 Workouts)

How much does this program cost?

Session A: Regular Price: $600 (includes $100 Precision Nutrition Binder packed with recipes and other valuable information)

Introductory Special Limited Time Offer: $500 (sign up by Sept 15, 2010 and receive $100 discount) (If you are a member and/or already have the Precision Nutrition Binder, please call Jeremy for price)

Session B: Regular Price: $450 (includes $100 Precision Nutrition Binder packed with recipes and other valuable information)

Introductory Special Limited Time Offer: $350 (sign up by Sept 15, 2010 and receive $100 discount) (If you are a member and/or already have the Precision Nutrition Binder, please call Jeremy for price)

What if I want to continue after the introductory 6 weeks…how much will it cost me then?

All participants will have an opportunity to renew their enrollment two weeks prior to the last workout, at a member’s only rate. Should you decide not to renew at that time, but wish to enroll again at a later date, you will be charged the full (normal) price.

How would a typical workout be structured?

A typical workout will begin with a nutritional counseling and feedback session, followed by a dynamic warm-up, an exercise routine, and concluding with stretching. The first and last sessions will last about 2 hours. All other session will last between 1 hour and 1.5 hours.

What if I am out of shape?

If you are out of shape, do not worry. Your workouts will be customized and tailored to your needs and your specific fitness level. We typically have a few participants that are in shape, a few that are out of shape, and a few in between. The program won’t go too fast for anyone, or too slow for anyone, but will be customized for your progress.

Will there be testing/evaluations?

Yes, there will be some baseline testing. Testing gives us the information needed to design more effective programs for you. All testing is non-invasive, and you will be taught how to do some of the testing on your own to monitor your progress long after your sessions expire.

How do I sign up?

You can sign up by calling Jeremy at 866-468-2231 x818, or by email at You can also stop by the gym and register in person. You will need to choose which session you'd like to enroll in and make a $100 deposit to reserve your spot in the class.

What If I can’t make it to all the workouts in my scheduled session?

If you cannot make all the scheduled workouts, you may want to consider purchasing the Precision Nutrition program separately and pay walk-in fees for the workouts you can attend. The Precision Nutrition Program (binder) is $100 and walk-in fees are $35/workout.

What if I want to bring a friend to one of the workouts?

You are welcome to bring a friend to any of the workouts. However, she will not have her own Precision Nutrition binder, and we will not be able to perform an evaluation/testing session on her at that time. She can join us for a walk-in fee of $35/workout.

Still Offering Fresh Chocolate Milk from Local Dairy

We are pleased to announce that we have a relationship with Turner Farms which enables us to bring you high quality chocolate milk for your post-workout recovery needs. Grab a quick pint for only $1 and see what you've been missing.

(Not sure about how chocolate milk can help you with your goals, check out our last newsletter, Issue #91, for a great article about Chocolate Milk!)

Hockey Season: Best Wishes

The performance staff at Finish First Sports Performance would like to take a moment to wish best of luck this season to all of those athletes who trained hard this summer in preparation for their best season ever. Athlete representation this summer came from schools such as Boston College, Notre Dame, U of Vermont, Ohio State University, Colorado College, St. Lawrence, RPI, Minnesota-Duluth, Yale, UConn, and Robert Morris University, as well as the USHL, NAHL, EJHL, OHL, AHL, ECHL, and NHL. Additionally, many local AAA and other travel hockey players committed themselves to working hard to improve over the summer. Again, we wish all of you the very best this season.

(For all of you local athletes, don't forget to discuss your schedule with Coach Hoy to make sure you are optimizing your in-season workouts).

Hours of Operation

Due to our team training schedule during the hockey season, beginning immediately, our hours of operation will be the following:

Monday - Thursday: 2pm - 8pm

Friday: 2pm - 7pm

Saturday: 9am - noon

These hours are subject to change due to team scheduling. For most current hours of operation, please call or visit the training center.

Named the Official Strength Coaches for Youngstown Phantoms USHL

Finish First Sports Performance has once again been named the official strength and conditioning coaches for the Youngstown Phantoms USHL team. We look forward to helping them on their path to success.

Online Scheduling

Please remember to continue to schedule online for all of your sessions. If have not been doing so, please begin immediately!

Additionally, we are still looking at new facilities (larger) for our next step in growth and development. In our new facility, it will also be required to schedule ALL workouts prior to arriving and training. More details about this will be revealed once we have chosen our new World Training Headquarters.

Important: Recent Study on the Safety of Protein Shakes

Just in case you didn't read it before, here it is again:

Click here for link

Motivational Quotes

"Make a game of finding something positive in every situation.Ninety-five percent of your emotions are determined by how you interpret events to yourself"
-- Brian Tracy

"To respond is positive, to react is negative."
-- Zig Ziglar

"People who say it cannot be done should not interrupt those who are doing it."
-- Anonymous

"I never expect to lose. Even when I'm the underdog, I still prepare a victory speech."
-- H. Jackson Browne

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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