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What is holding you back from reaching your goals?-->, FF Insider#99
February 24, 2011
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.

Finish First Sports Performance is the official training/performance coaching provider for the Youngstown Phantoms USHL Hockey Team, the Robert Morris Univeristy NCAA Division 1 Men's Ice Hockey Team, and the Miss Pennsylvania Scholarship Organization.

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. Performance: Limiting Factors: Holding you back from achieving your goals

2. Performance II: Research Terminology: Peer-Reviewed, Validity, Reliability

3. Special Announcements

4. New Performance Program: Titleist Golf Fitness

5. Motivational/Inspirational Quote

6. Thank You


Limiting Factors

By Jeremy S. Hoy,MS, CSCS, NASM, NASE, Performance Scientist

As the winter sports seasons end and so does the winter weather (hopefully soon), it is time again to take a quick self-assessment to compare our results with our goals. Did we achieve our fitness or sports goals? Why or why not? What are our next goals? How do they fit into our long term goals?

Maybe you are one of those people who did not achieve your fitness or sports goals. Or maybe your main goals are to be ready for the summer beach season. Maybe you’re sports season is over and you’re ready to begin training and preparing for the next competitive season already. Either way, you need to understand some simple principles about limiting factors and how to better address them to achieve your goals.

Limiting factors are simply those things that stand between you and your goals. They are the main reasons we don’t reach our goals, and, while there may be many, for the purpose of this article, let’s address the limiting factors preventing us from achieving our fitness and performance goals (physically). Mental limiting factors will be addressed in an article in another newsletter later.

According to Dr. John Berardi and Ryan Andrews, in their book “The Essentials of Sports and Exercise Nutrition,” limiting factors for fitness and performance (physical) can be divided into three categories:

1. Your genetic makeup,

2. Your physical activity patterns, and

3. Your nutritional habits.


Although we all do have very real genetic limitations, too often this is used as an excuse. While many of us are not genetically equipped to compete in the 100m for an Olympic gold medal, win the Tour de France, win the NBA slam dunk contest, or be the Superbowl MVP quarterback, we can still ALL improve our fitness and health, and attain realistic goals with the right advice and plan.

Not everyone has the goals of trying to reach the upper limits of human performance. If you’re fully grown and 5’0”, you will not be playing against Shaq in the NBA anytime soon, or maybe never, for that matter; genetics are real, but know that very, very few people ever come close to realizing their genetic potential for health and fitness. This means that there is always opportunity for improvements in body composition, health and performance. Set the goals, get advice, make a plan, and follow the plan.


This one seems pretty simple, yet it is not addressed correctly by many people. Getting fitter, leaner, healthier, or improving performance all require an active lifestyle and an intense exercise regimen. You can’t be sedentary, or have an inactive lifestyle and expect great results. There needs to be purposeful exercise (specific workout routine) AND an increase in daily activity to get the best results. This means that you cannot exercise 3 days each week, then be a sedentary slug on the other 4 and expect great results. Additionally, as will be discussed in this article, proper nutrition is also extremely important for achieving your goals and optimal results. So, get off the couch and get moving--Not just during your workouts, but get more active all day. If you sit all day at work, or at school, then go home and sit some more, you are not living an active lifestyle. Get up, and get moving. There is always time for exercise or activity IF you really want to achieve your goals. If you are an athlete, you need to pay close attention to your purposeful exercise and make sure you are getting rest (talk to your strength coach about this). Find a strength coach to help you create a plan with your goals in mind, and follow that plan.


No matter what your fitness or performance goal, nutrition will play a big role in helping you achieve it. Knowing what to eat, what not to eat, and when to eat it is crucial for supplying the body with the right nutrients at the right time for energy and health. Poor nutrition is what holds most people back, while good nutrition is what helps them move forward. Research has consistently shown that adherence to an exercise routine with an active lifestyle and good nutrition produce great results every time. Good nutrition can help you get the body you never thought possible, and help you reach your performance goals.

After taking a closer look at these three limiting factors: genetics, exercise, and nutrition—do you think that you are being held back in some way by at least one of them? Most likely, if you have not been able to hit your fitness, health and/or performance goals, the answer is yes. Take a moment to critically analyze what has been limiting you and take the steps to push past or through these limits. Get some help from a qualified professional, make a plan of action, and take action!

Performance II:

Research Terminology

By Brandon Monin, MS, CSCS, TPI CGFI, Performance Scientist

As an evidence-based performance training company, sometimes we use terminology related to scientific research that may not be completely understood. For the purpose of making sure you understand exactly what we are talking about, we’d like to give a brief explanation of a few key words that we sometimes use.

Peer Reviewed

This is a generic term for a process of self-regulation by a profession or a process of evaluation involving qualified individuals within the relevant field. Peer reviewed methods are employed to maintain standards, to improve performance and provide credibility. In other words the process of peer reviewing is to ensure that all research articles are legitimate and kept to a high standard. For example, the Journal of Strength and Conditioning Research is a peer-reviewed publication—this means that all research published in this periodical has been carefully examined by a panel of industry experts (peers) and is sound scientific research.


This indicates how well a test measures what is intended to be tested. Researchers validate tests by correlating the results of a new test with the results obtained from the best accepted test, known as the gold standard. To put that simply all research tests that are done are compared to similar research previously done. For the results to be accepted, the research process and results have to be done similarly to the gold standard or that of which has been considered the best accepted test. A test must be valid in order for the results to be accurately interpreted and applied.


This refers to the consistency of measurements. It is the extent to which results are consistent over time and if the results of the study can be reproduced under a similar methodology. If these requirements are met then a research study is deemed reliable. This basically means that for any research article to be considered accurate is has to use similar procedures and obtain results consistent to research that has been already completed. It also has to have to ability to be reproduced using similar methods resulting in comparable measurements. For example, a reliable test that is also valid for reading comprehension would be a standardized reading comprehension test. This test would not be valid to be used a placement test for math scores. So, a test can be reliable without being valid (depends on what is being measured and how the results are intended to be used).


  • Congrats to Finish First Sports Performance athlete Devin Cook on his commitment to the University of Pittsburgh for football! Keep it up Devin!
  • Finish First Sports Performance is currently working on our website--expect some changes over the next few weeks---changes that will make it easier to navigate and find what you are looking for! Keep checking back as we update our content.
  • Finish First Sports Performance is also currently working on our first podcast, a downloadable auido file that will provide training tips, coach interviews, athlete interviews, and other useful information.
  • Get your Finish First Sports Performance apparel with the new hockey available dry-fit performance shirts at our store Online Store.
  • Finish First Sports Performance is making progress on the new World-Class training facility and there's already a buzz in the Pittsburgh area about it...drawings and details to come in the next few weeks.

    Finish First Sports Performance will be having an Elite NHL (pro) style hockey camp in 2011. Mark your calendar for August 1 - August 5th, 2011 for the most comprehensive and educational camp available...and finally making a home in Pittsburgh. Camp features daily on-ice sessions with Pittsburgh Penguins Power Skating coach Marianne Watkins, NHL veteran Jay Caufield, and NHL veteran and coach Rick Tocchet. Of-ice instruction will be led by Finish First Coach Jeremy Hoy, with nutritional coaching by a licensed sports dietitian, a daily training table (post workout nutrition)...and many other included items and performance related benefits to be announced soon. The camp will be limited to a select number of roster spots and players will be selected based on experience, submission of a completed application, and coach recommendation. More specific details about this camp will be revealed soon. Just a reminder...mark your calendar and stay tuned--this is a don't-want-to-miss camp!

New Performance Program:

Titleist Golf Fitness

Golf Fitness Training Evidence Based Customized Programming By a Certified Titleist Performance Institute Specialist

Why should you use a Titleist Performance Institute TPI certified specialist?

A TPI Golf Fitness Specialist is trained to identify and correct any physical limitations that may be causing faults in your swing. This is done by a thorough golf specific evaluation and properly implementing various golf specific exercises and stretches.

What are the benefits of customized golf fitness training?

• Decreases the risk of injury—play golf longer and live healthier

• Increases Power—drive the ball further

• Increases Strength—provides more force and stability for a more consistent swing

• Increases Endurance/Stamina—maintain power, strength and stability throughout the game

• Increases Flexibility—utilize a full swing, prevent injuries, and help increase power potential

• Increases Coordination—get better control of all movements required in your swing

• Increases Postural Stability—maintain proper golf posture throughout your swing

• Increases Mobility—unlock your joints to improve movement and decrease swing faults

How does the process work?

The process begins with a thorough golf specific evaluation to identify any physical limitations that can be causing faults in your swing. Our certified specialist will then use the information gathered to develop your customized training program. Your program will be tailored to fit your schedule and any other conflicts or limitations that you might have. Simply put, you will begin with an exam, then choose your training option.

Golf Fitness Fees

Initial Exam: • Initial Evaluation $99

• Initial Evaluation + Take Home Training Program $250

You will be given an individualized training program based on the results of the evaluation to be done on your own.

Training Options:

Sessions Packages:

• 8 Workout Sessions $320($40/Session)

• 16 Workout Sessions $560($35/Session)

• 24 Workout Sessions $720($30/Session)

All of the training sessions are 60 minute semi private sessions. Our coaches will implement and progress you through your personalized training program established from the evaluation.

All packages include an all access pass to the Titleist Performance Institute website and a FREE ($99 VALUE) re-evaluation at the end of your sessions. ,p>

For more information, please call Brandon Monin, our TPI Golf Fitness Specialist at 866-468-2231 x820. Or visit us at our website , or email at

Motivational Quote

"The man who can drive himself further once the effort gets painful is the man who will win."
-- Roger Bannister

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, MS, CSCS, PES, USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist

Finish First Sports Performance

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