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ECHO

5 Ways Exercise Can Improve Romantic Relationships

2/9/2023

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by Roger Turner

Director of Youth Fitness Development at Tenafly Racket Club

1. Increased endorphins - Exercise releases endorphins, which can help reduce stress and increase feelings of happiness between partners.

2. Improved communication - Working out together gives couples an opportunity to discuss things and get closer, as well as providing a distraction from everyday worries.

3. Time for self-reflection – Regular physical activity provides an opportunity for each partner to reflect on their relationship and how they interact with one another without distractions from outside sources or stresses in daily life weighing them down.

4. Strengthened bond – Exercising together strengthens the bond between partners by creating a shared experience that brings them closer emotionally and physically through increased trust and understanding of each other’s goals, values, and passions in life.

5. Reduced tension - Working out regularly helps reduce tension that naturally builds up within relationships due to disagreements or misunderstandings that arise over time; this improved relaxation leads to better overall communication between partners as well.

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Call Now to Schedule 2 Free Sessions
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New You in the New Year

1/5/2023

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Here are 5 simple ways for people to stick to New Year’s resolutions:

1. Write down your goals and track progress - Writing your resolutions down helps you remember them, and tracking progress allows you to measure success and stay motivated. 

2. Break up big goals into smaller parts - Big, overwhelming goals can be difficult to achieve right away – breaking them up into smaller steps can help make progress easier. 

3. Find an accountability partner - Having someone else who knows about your goal adds motivation and makes it harder for excuses not to take action towards achieving it. 

4. Reward yourself along the way - Celebrating each milestone will keep you motivated as well as give you a feeling of accomplishment that will encourage further effort towards completing the overall resolution  
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5. Don’t beat yourself up if something doesn’t work out- Mistakes are okay; learn from them and move on instead of getting discouraged or giving up altogether!

Magnus Personal Trainers are offering 2 FREE 60-minute Sessions to prospective clients. We helped 1,000's of people achieve or surpass their New Year's Resolutions through lifestyle changes, exercise, and nutrition.  

Click the button below to schedule your 2 FREE Sessions

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2 FREE SESSIONS
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Youth Sports Fitness Class

4/24/2022

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PictureCall CourtSense at Tenafly to Enroll!
























CourtSense's Fitness Team, Magnus Sports Performance, is offering a new class for young kids 4-6 years old to introduce the basics of multiple sports in an exciting and fun class. 
The classes are Saturday and/or Sundays from 11 am -12 pm.  Sign-up for 6 Saturday or 6 Sunday classes for $210 (Drop-in Classes are $40). 

​We are limiting the enrollment to 8 kids with the Magnus Coaches on the turf where the kids will be learning about the skills needed for Baseball, Softball, Hockey, Field Hockey, Football, Soccer, etc, additionally, they will play tons of games, obstacle courses, and have a great time developing coordination, speed, agility, and quickness.

Enroll at the Front Desk Now Classes Start May 7!

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Successfully Achieve Your Goals this Year!

1/3/2022

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Donald Shrump Jr., DC, MS, CSCS

General Manager of Magnus Sports Performance

The tradition of setting New Years Resolutions dates back thousands of years. It started more than 4,000 years ago with the ancient Babylonians celebrating the New Year not in January but in March when the spring harvest came. Centuries later, the ancient Romans practiced similar traditions to celebrate their new year, which also originally started in March.
 
It wasn’t until around 300 B.C. that the traditions switched to Jan. 1. There really isn’t a direct correlation to the traditions practiced by the Romans and what is now known as the modern New Year’s resolution. Even though New Year’s resolutions have become somewhat of a tradition, are they starting to become less popular?
 
Success/Failure rates over the first 6 months
  • Of those who make a New Year’s resolution, after 1 week 75% are still successful in keeping it.
  • After two weeks, the number drops to 71%.
  • After 1 month, the number drops again to 64%.
  • And after 6 months, 46% of people who make a resolution are still successful in keeping it.
  • In comparison, of those people who have similar goals but do not set a resolution, only 4% are still successful after 6 months.1
 
According to the USA.gov website, the most popular resolutions are:
  • Lose weight
  • Volunteer to help others
  • Quit smoking
  • Get a better education
  • Get a better job
  • Save money
  • Get fit
  • Eat healthy food
  • Manage stress
  • Manage debt
  • Take a trip
  • Reduce, reuse, and recycle
  • Drink less alcohol
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Outcomes vs Behaviors

Each item included on the list above all have 1 thing in common: they are all outcomes.
 
Here is the problem with outcomes…you can’t control them! The world we live in is pretty uncontrollable. Life happens. Let’s take the most popular New Year’s resolution for example, lose weight. You can’t make your body lose 10 lbs. on command. It just isn’t that easy.
 
You can’t control outcomes but what you can control is the behaviors that lead to the outcome you want. Instead of setting the goal of losing 10 lbs., set a behavior goal of committing to 3 strength training workouts per week or eating protein at each meal.
 
This year, set behavior resolutions, goals, intentions, (or whatever other word you choose to use) that will move you closer to the outcomes you desire.
 
Behavior goals are things you can do consistently and regularly.
 
Behavior goals are small, manageable tasks that are within your control.
 
Behavior goals are often things that you can do right now, today, or in the near future. They spur action.
 
It is important when setting behavior goals to be realistic with what you can do. To start, make it too easy, underestimate your capacity to change. Ask yourself, “On a scale of 1-10, how confident am I that I can achieve this goal?” If the answer is not a 9 or a 10, you need to pick a new behavior goal or modify the existing one to get
 
Complete This Exercise 
Take out a piece of paper and write down one outcome you want for 2022.
 
Below that, choose 1 action that you will commit to this MONTH that will move you closer to that outcome.
 
Below that, choose 1 action that you will commit to this WEEK that will move you closer to that outcome.
 
Below that, choose 1 action that you will commit to TODAY that will move you closer to that outcome.
 
Here’s to a SUCCESSFUL 2022 
A new year can signify a new beginning and a chance to start over with a clean slate. But the truth is you don’t need the change of a calendar year to set goals and take action. Check in with yourself or an accountability partner daily, weekly, monthly, or quarterly. Reviewing, reflecting, and re-evaluating your behavior goals is a great way to stay focused.
 
When you re-frame your goals from outcomes to behaviors YOU become in control. Make a clear decision on what you want for yourself, and begin to cultivate the behaviors that will get you there.
 
 Love and respect yourself enough to know that you are worthy of whatever it is that you want to accomplish and that we at Magnus Sports Performance are here to help you.

​If your 2022 goals include getting healthy to get fit, then please reach out to me at donald.s@magnuspotential.com, so we can set up an initial consultation with one of our coaches.

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  • https://d25d2506sfb94s.cloudfront.net/cumulus_uploads/document/0k4kb2wehk/Results%20for%20YouGov%20RealTime%20(New%20Year_s%20Resolutions)%20327%2012.19.xlsx%20%20[Group].pdf
•   https://laptrinhx.com/how-to-leave-your-comfort-zone-and-enter-your-growth-zone-394023021/

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What you don't know could injure you

12/1/2021

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Phil Yoss
by Phil Yoss, NSCA-CPT

Do you know whether or not you run optimally? 

What about whether or not the running shoes you are wearing are helping or hurting? 

Why might the answers to those questions matter to you? 

If you are running in a way that is asymmetrical or lopsided you may develop a faulty pattern that could have severe consequences1. 

Some issues that can arise include:
  • IT band Syndrome
  • Plantar Fasciitis
  • Runner Knee
  • Achilles tendinopathy
  • Shin Splints
  • Stress Fractures
  • Strains
  • Sprains
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Do you want to train seriously? With considerable enough mileage and intensity to improve your fitness? Do you want to finish your season with a litany of personal records? If you answered yes to these questions then I can help.

At Magnus Sports Performance we have a simple process of: ​
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This can be done with us here in as little as one single session with myself or one of our other qualified experts. 

In their 2018 paper on running efficiency Beck et al stated "unimpaired individuals likely optimize distance-running performance by using symmetric step times and overall symmetric biomechanics."2

We would begin by gathering information about your current training regimen, training age, and absolute ability at the distances you specialize. 

Then we would begin our testing on our integrated optical technology treadmill system. 

The test will be able to tell us if you have any unnoticed deficiencies and asymmetries in your running form.
 It will analyze such things as:


  • Steps Per Minute
  • Length Per Step
  • Ground Contact Time Per Foot
  • Flight Time
  • And More

Then we will use this data to recommend changes in stretching or strength training protocols that can lead to fixing the issues that are identified. A well rounded program designed by us can bring you out of asymmetrical step by stretching the tight muscles and strengthening the weak muscles. 

For example it may be seen that there is an asymmetry caused by a drop in your hips during your stride. The drop in your hip can result in higher stress being brought to one side. This may cause many of the involved muscles to become overused thus increasing the chance of damage and injury. Correcting the stride may be a possible route to lower the chances of developing IT band syndrome3. We might also recommend some simple exercises to strengthen them to ward off the potential injury as well in this situation4. 

People have been able to recognize the uneven gait in a video of a simulated example of a runner5, but it can be much harder to recognize it in ourselves. Even if you are able to confidently pin down and assure yourself that you have an uneven gait, what is there to do next?

If you come to work with us you will be able to utilize our state of the art technology in conjunction with our trained experts to retrain and ensure your gait is the safest and most efficient version of running it can be. Our methods of gait retraining have been shown to work in a variety of settings 6,7. Biofeedback methods while running might include displaying “faster” or “slower” to cue a given foot to meet the speed of the other or displaying green when the strides are within acceptable asymmetry bounds and red when one deviates are just two of the possible stride retraining methods employed here.

​
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If you take your training, progress and success seriously this is exactly the sort of thing that might give you the edge to get ahead.

Get ahead of your opponents and get ahead of where you might be without this. 


FIRST 10 PEOPLE TO RESPOND GET A  FREE EVALUATION AND REPORT ($125 VALUE)
​
Take control of your running, enhance your training and feel better all while achieving what you might never have believed possible. Contact me here at Phil.y@magnuspotential.com to book your running evaluation today.

CALL TODAY
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References:
(1)Zifchock, R. A., Davis, I., Higginson, J., McCaw, S., & Royer, T. (2008). Side-to-side differences in overuse running injury susceptibility: a retrospective study. Human movement science, 27(6), 888–902. https://doi.org/10.1016/j.humov.2008.03.007
(2)Beck, O. N., Azua, E. N., & Grabowski, A. M. (2018). Step time asymmetry increases metabolic energy expenditure during running. European journal of applied physiology, 118(10), 2147–2154. https://doi.org/10.1007/s00421-018-3939-3
(3)Noehren, Brian et al. Clinical Biomechanics, Volume 22, Issue 9, 951 - 956
(4)Fredericson, M., Cookingham, C. L., Chaudhari, A. M., Dowdell, B. C., Oestreicher, N., & Sahrmann, S. A. (2000). Hip abductor weakness in distance runners with iliotibial band syndrome. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 10(3), 169–175. https://doi.org/10.1097/00042752-200007000-00004
(5)Handžić, I., & Reed, K. B. (2015). Perception of gait patterns that deviate from normal and symmetric biped locomotion. Frontiers in psychology, 6, 199. https://doi.org/10.3389/fpsyg.2015.00199
(6)Martínez-Gramage, J., Albiach, J. P., Moltó, I. N., Amer-Cuenca, J. J., Huesa Moreno, V., & Segura-Ortí, E. (2020). A Random Forest Machine Learning Framework to Reduce Running Injuries in Young Triathletes. Sensors (Basel, Switzerland), 20(21), 6388. https://doi.org/10.3390/s20216388
(7)Agresta, C., & Brown, A. (2015). Gait Retraining for Injured and Healthy Runners Using Augmented Feedback: A Systematic Literature Review. The Journal of orthopaedic and sports physical therapy, 45(8), 576–584. https://doi.org/10.2519/jospt.2015.5823

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Vo2 max in Tennis: An important aspect of readiness for competition, but only one aspect

3/8/2021

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By Phil Yoss

​One of the very common measurements we use to quantify the level of someone's cardiovascular fitness is the VO2 max. This is the measure of maximum oxygen consumption that is derived from a bout of incrementally intense exercise(
1). When thinking about how to improve in sports one common idea is to just get in better shape cardiovascularly. This applies both to endurance sports and fast-paced, intense sports.  There are of course many other aspects to sports performance than cardiovascular fitness. It should be one of the foundations of most sports programs to include focus on athletes cardiovascular fitness. 


The most valid and reliable way for us to do this would be in the laboratory setting. Performing a vo2 max test via incremental intensities on a motorized treadmill is the recommended method for tennis players(2). Doing this test with the accompanying metabolic cart is a very involved process. It requires trained professionals and specialized equipment. While it is a very valid measure of vo2 max it is not practical to expect each athlete to get a test of this sort.

So how can we practically figure out someone’s VO2 max without bringing them into a lab to test them? There are various practical ways of estimating an athletes current Vo2 max. Some of them are general and some are more specific. One of these tests which has been shown to be reliable and specific to tennis play is the 30-15 intermittent fitness test(3). Another which could be utilized for tennis fitness testing is the Yo Yo intermittent fitness test(4). These tests are very specific to tennis play, but not completely practical as they must be administered one on one with an athlete and coach. One test that is commonly used in sports for its ability to be administered with minimal equipment and in groups is the multistage shuttle test or beep test. This test has been found to be acceptable valid given its convenience and correlation to direct measurements(5,6). Since administering the beep test can be done practically and simply in groups of athletes it is one of our go to tests here at CourtSense. 
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Results from these tests, whether general or specific, can do many things for us. They can tell us where someone is at with their fitness. They can also help us determine proper paces for running in sport and conditioning practice(3). 

Here you can see a table of potential results for various player levels on the beep tests and the corresponding meaning of those results. 
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So once we have the information obtained through one of these tests what can we do with it. As described above, it can help us determine training paces. This information can also help us determine where the athlete stands in relation to their cohort of age and sport performance level(7). This will then tell us whether increasing fitness should be a priority or whether it can be put on the back burner. 
 
How is it exactly that the increases in fitness will aid an athlete on the court? Athletes' on court performance is improved by improving recovery from the fast paced stop and go type of exercise that is included in many of these types of sports (8). This also aids in performance by requiring a lower HR and reduced psychological effort to maintain the same paces (9). Thus the athletes will not fatigue during extended games or matches to as high of a degree. This is good because an increase in fatigue can cause a decrease in accuracy of both groundstrokes and serves. More generally the skill performance of a sport that has high technical demands deteriorates when an athlete is fatigued (10). 

Our aim then in aerobic and anaerobic training is to decrease an athlete’s fatigability to make them more resilient to it. Thus also hopefully allowing them to maintain their high level skilled movements deep into the game or match.

End for part one 



(1)Merriam-Webster. (n.d.). VO2 max. In Merriam-Webster.com dictionary. Retrieved January 30, 2021, from https://www.merriam-webster.com/dictionary/VO2%20max
(2)Reid M, Quinn A, Crespo M. Strength and conditioning for tennis. International Tennis Federation, 2003.
(3)Buchheit, Martin The 30-15 Intermittent Fitness Test: Accuracy for Individualizing Interval Training of Young Intermittent Sport Players, Journal of Strength and Conditioning Research: March 2008 - Volume 22 - Issue 2 - p 365-374 doi: 10.1519/JSC.0b013e3181635b2e
(4)Krustrup P, Mohr M, Amstrup T, Rysgaard T, Johansen J, Steensberg A, Pedersen PK, Bangsbo J. The yo-yo intermittent recovery test: physiological response, reliability, and validity. Med Sci Sports Exerc. 2003 Apr;35(4):697-705. doi: 10.1249/01.MSS.0000058441.94520.32. PMID: 12673156.
(5) Léger LA,Lambert J. A maximal multistage 20-m shuttle run test to predict VO2 max. Eur J Appl Physiol Occup Physiol 1982;49:1–12
(6)Leger LA, Mercier D, Gadoury C, et al. The multistage 20 metre shuttle run test for aerobic fitness. J Sports Sci 1988;6:93–101
(7)Roetert E, Piorkowski P, Woods R, et al . Establishing percentiles for junior tennis players based on physical fitness testing results. Clin Sports Med 1995;14:1
(8)Tomlin, D. L., & Wenger, H. A. (2001). The Relationship Between Aerobic Fitness and Recovery from High Intensity Intermittent Exercise. Sports Medicine, 31(1), 1–11. doi:10.2165/00007256-200131010-00001
(9)Baiget E, Fernández-Fernández J, Iglesias X, Rodríguez FA (2015) Tennis Play Intensity Distribution and Relation with Aerobic Fitness in Competitive Players.PLoSONE 10(6):e0131304.doi:10.1371/journal.pone.0131304
(10)Davey PR, Thorpe RD, Williams C. Fatigue decreases skilled tennis performance. J Sports Sci 2002;20:311–18.
​

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7 Primal PatternsĀ® of Tennis and all human movement

11/3/2020

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By Dr. Donald D. Shrump​ Jr.

​The 7 Primal Patterns® that should be systematically implemented into your professionally designed Tennis-specific fitness program. These patterns were first observed by Paul Chek of the 
C.H.E.K. Institute more than 40 years ago. You can explore these ideas in more detail by reading his book Movement That Matters.
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What are primal movement patterns?
Primal movement patterns are the seven fundamental movements that develop through our ontogeny (ie growth and development from infant to adult) and include the most simple breakdown of all human movement: Twist, Push, Pull, Bend, Squat, Lunge, and Gait.
Primal Patterns in Tennis can be seen in the serve and groundstrokes:

PULL of the arm in the cocking stage of maximal  shoulder external rotation, scapular retraction, and abduction.
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PUSH when the arm is accelerating forward with shoulder internal rotation, adduction, and elbow extension to the point of contact with the ball.
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BEND is easily seen in the deceleration and Finish stages of the serve as the player lands in a single leg deadlift position as well as the ready position just after the serves finished.
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SQUAT is seen on every split step, ready position, and recovery positions from slides.
quarter final danny
SQUAT
LUNGE variation for every ground stroke both forehand, backhand, volleys, slices, etc. is such an important movement pattern in tennis.
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GAIT is found in sprinting for the ball, footwork preparing to hit the ball, and all the agility needed to move around the court.
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TWIST is the most important patter to swing the racket for every stroke and I find most often a limitation in tennis players that needs to be corrected to avoid injuries in the shoulders, elbows, hips, and ankles.
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Combining the 7 Primal Patterns creates human movement. Efficiency and proficiency in all the Primal Patterns is requisite for performance on the court!

At Magnus Sports Performance we evaluate each of the 7 Primal Patterns for efficiencies and diligently work on improving the quality of movement, stability of the movement, and strength & power for each player. This systematic approach helps our players to fine-tune tennis techniques that advance their tennis development. If you are playing to win, then come get evaluated at Magnus Sports Performance TODAY!

For more information about getting your Primal Pattern Assessment, Contact Magnus Sports Performance below. 

 ​
CALL TODAY
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4 Ways to Workout!

6/1/2020

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As we slowly return to the new normal, Magnus Sports Performance is here to help you or your children workout. We understand why exercise is so important for return-to-sport, immune support, and mental health. We are happy to offer 4 Ways to Workout: Private (In-Person or Virtual), Semi-Private (In-Person or Virtual), Small Group (In-Person or Virtual), and Monthly Exercise Program Design. 

Personal Training
In-Person
55-min Private$80
55-min Semi-Private$45
55-min Small Group$25
25-min Private$40
Virtual
55-min Private$45
55-min Semi-Private$25
55-min Small Group$20
Monthly Online CM+$80

We are booking 55 and 25-minute sessions to allow for proper sanitizing of equipment and social distancing of exchanging clients. We welcome you to bring your own equipment (resistance bands, stability ball, lightweight dumbbells, medicine balls, etc) if it makes you more comfortable. CM+ is our CoachMePlus online training platform where we can recommend workouts with sets, reps, and videos of how to do each exercise.
MORE INFO
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