I’m on vacation this week (don’t worry I didn’t bring my lap top to the beach, I just wrote these posts last week!), so I will keep the posts short, but hopefully you can still something out of them!
About two weeks ago my colleague Kevin Neeld posted a video on how to assess for femoral anteversion and retroversion. The video why this type of assessment might be very important, especially for hockey players. Kevin also explains in detail how to assess range of motion at the hips. If you haven’t seen it on his website already, make sure you watch the video below!
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I came across a study yesterday (thanks to my colleague Kevin Neeld) on ice hockey and the relationship of physiological components with actual on-ice performance. Before discussing the results of the study, what I found especially interesting with this specific study is that they were interested in the actual on-ice performance during games. Most studies measuring physiological attributes (such as strength, speed, VO2 max, body fat, etc) usually relate these aspects to on-ice performance, but not very often to actual in-game performance; results will most of the time be compared to on-ice skating speed, endurance and the like.
In this study by Peyer et Al., the physiological measures were compared to in-game performance in the form of plus/minus scores. The characteristics measured were:
Age
Height
Weight
Body mass
Body fat %
VO2 Max
Repeated off-ice speed test (in the form of 12 x 110 meters sprints)
Strength tests (in the form of push ups, chin ups, leg press and bench press)
On-ice speed tests (dot-to-dot, short lightning, and lap sprint)
Plus/minus on the ice during games
A significant correlation was found between the repeated off-ice sprint test, 3 strength tests (chin ups, leg press and bench press) and the plus/minus scores. The players who performed the best on the repeated sprint test and the 3 strength tests had a better plus/minus score. What is equally interesting to me is that body fat percentage and Vo2 max, which are two highly rated and utilized tests in the hockey community, had no relevance whatsoever with actual in-game performance.
Good Predictor of Hockey Performance?
If you’ve been using a no-nonsense approach to training hockey players (prioritizing strength, using an interval-based system for conditioning, etc) you’re probably not very surprised by the results of this study. It’s interesting to me that the research world is actually coming up with concrete results that support and back some of the stuff we’ve been trying to spread in the strength and conditioning world.
It is obvious that there is a need for more research to be done on physiological components and their relation to in-game performance, as this study (like any study out there) has its flaws. The first one is the fact that the study has been done on only one college hockey team (NCAA D-1), so only 24 players were part of the study. In an ideal world we would want a bigger sample of players to contribute to the results. Also, the in-game measure that was used was the plus/minus score of each player. Although the plus/minus score gives a good idea about a player’s offensive and defensive abilities and reflects on-ice performance decently, there are other factors that affect this score. For example, the goalie’s performance can positively or negatively affect the outcome of one player’s plus/minus; if the goalie is really good and allows very few goals during games, even when he faces a lot of shots, it can positively affect a player’s plus/minus score. And the opposite is also true if the goalie is terrible and allows many goals, the plus/minus score will be affected negatively.
In conclusion, this study gives us a good lead on what might be more appropriate tests that actually co-relate to in-game performance and what physiological attributes might be more relevant for hockey players to focus on.
References
Peyer KL, Pivarnik JM, Eisenmann JC, Vorkapich M. (2011). Physiological characteristics of national collegiate athletic association division I ice hockey players and their relation to game performance. Journal of Strength and Conditioning Research, 25(5):1183-92.
Sled drags are probably the best option for conditioning in the early off-season for hockey players. After spending 7-9 months on the ice pretty much everyday, in a hip flexed position and stressing the hip joint with the skating stride over and over, hockey players’ hips need a break.
The early off-seas0n is definitely not the time to hammer the volume on the players, not with the lifting, not with the conditioning. They need a good amount of corrective exercises and things that will help them reverse the damages a long season will put on their body. You want to follow the same mentality with the conditioning protocols. It’s definitely not the time to use shuttle runs and slideboards. And as far as the stationary bike goes, even if it’s easier on the joints, you’d still be stuck in hip flexion sitting on the bike.
Sled drags are a great option as in puts the athlete in a pretty upright position, it requires a good amount of active hip extension (reverse the tight hip flexors effect), and there is no eccentric stress, so it’s a lot easier on the joints including the hips, but also the knees and ankles.
Take it easy on your hockey players in the early stage of the off-season conditioning wise; they need some recovery from the season. So the overall conditioning volume should be pretty low, and joint-friendly and full range-of-motion modalities like the sled drag are optimal.
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I don’t know if you’re as excited as I am about the new baseball season, but I can’t wait for it to kick off officially! I have many reasons to be excited;
- As a HUGE Red Sox fan, the acquisition of Carl Crawford and Adrian Gonzalez this off-season were great moves by the organization, and the season looks nothing but extremely promising for the Sox. And knowing that Kevin Youkilis busted his ass and did quality training at Cressey Performance during the off-season just adds to the excitement!
- All our high school pitchers are going to start their season in the next couple of weeks, and I’m really excited to get out there and watch them play. They all worked really hard during the off-season and got a lot stronger, more explosive, and pretty much all got their fastball up big time, so it’ll be interesting to see how they look on the mound once the season kicks off.
- Since moving to the Philadelphia, I’ve learned to like the Phillies (as my second favorite team I’d say), since it’s pretty accessible for me to go watch live games, which I enjoy more than anything. Being from Montreal, enjoying live MLB games is something I haven’t had a chance to do much in the last couple of years. That being said, with a pitcher rotation that includes arguably the 4 best pitchers in the league right now in Roy Halladay, Cole Hamels, Roy Oswalt and now Cliff Lee, how can I not be excited to go watch the Phillies?
Welcome back to Philly, Cliff!
That being said, the next few months of baseball are going to be pretty exciting!
On a different note, things are pretty quiet at Endeavor for now; our baseball and lacrosse players pretty much all left last week as tryouts are kicking off for all of them. And we’re still a couple weeks away from hockey seasons progressively ending from the end of March for youth hockey organization ’til the end of May for some pro guys. That means we’re going to start getting really busy, really soon. This upcoming hockey off-season at Endeavor looks more promising than ever with a bunch of new players that are going to join the already amazing group of players we had last year.
Busier also means more work for the coaching staff. That also means we’re going to need help to bridge the gap; we’re actually looking for interns (probably 3-4) for the summer period (May through August). An internship opportunity at Endeavor means learning and sharing with passionate coaches who thrive to get better every day, learning how to perfect your coaching abilities, gaining experience with a wide range of hockey players from Tier II pee-wees to professional players trying to secure a job in the NHL, and much more. Interning says a lot about the dedication you have at getting better and making it in the strength and conditioning business. It will definitely build up your network and might even lead to a job offer. If you’re interested in interning at Endeavor click on the link below for more details and to download the application form:
You can send me the application via e-mail or by fax to Endeavor at (856)269-4153. If you have any further question regarding the internship opportunity, don’t hesitate to contact me via e-mail.
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We hear it all the time that athletes should train in a “sport-specific” way. They should perform exercises that are similar to the movements they perform in the practice of their sport, and training programs for different sports should be totally different. I flat out disagree.
We always see athletes performing these fancy exercises in the gym that reproduce the same movement patterns that they perform in playing situations.
Do you SERIOUSLY think this is gonna improve your slap shot just because it looks like it?
This kind of practice is FAR from optimal for a couple of different reasons: first, when you load a movement pattern, you affect the efficiency of it (for example, if you perform an exercise similar to a slap shot with a load, you’ll actually affect your original slap shot pattern, and you’ll be less efficient at performing it on the ice). Second, the more you stress the same structures the exact same way over and over, it will lead to overuse injuries a lot faster. But I digress.
Let’s take a step back for a minute, and consider what every athlete needs. I think it’s fair to say that what any athlete is looking for is speed, power, strength, endurance (relative to their sport, obviously) and a better level of conditioning (again, relative to their sport).
The hang clean will develop power for ANY sport!
Basically, all athletes are looking for the same thing. So why would their training be that different? You’re going to tell me that conditioning demands are different for a football player than they are for a hockey player. And you’re right. Conditioning demands are different, and the energy systems used are different. And the same thing goes for injury prevention; the overuse and non-contact injuries that happen in different sports are different, so therefore require special injury prevention strategies adapted to the demands of their specific sport. There are also variations that are gonna take place if you play a rotational sport (think hockey, baseball, tennis) in the way you train power. But the biggest differences pretty much stop there.
Rotational sports require more rotation-based power exercises like med ball throws
Strength training will never be “specific” to a sport. Like I mentioned above, performing exercises similar to sport movements in the weight room is far from optimal, and even detrimental to athlete’s performance. Speed, power, strength, endurance and conditioning are all developed through the same modalities (or pretty much) no matter what sport you play, because what you are developing when you’re training is not your sport-related skills, but rather your athletic qualities (muscular and cardiovascular), and those are not specific to one single sport, but common to most sports.
Like I’ve mentioned earlier, there are going to be some minor tweaks in the way you write performance programs for different sports, especially when it comes to conditioning and injury prevention, but the big lines and the structure of the programs might be a lot more similar than you think.
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Before I in delve into today’s subject that is the groin pain epidemic, I want to make a short side note. I just finished reading the Hero Handbook by Nate Green yesterday, and I must say that it is one of the most inspiring thing I’ve read in a while. Nate talks about how to become your own hero through your lifestyle, your mindset, your training and your nutrition. It is a very quick read, it’s 136 pages and the characters are big, so you should be able to read it in less than an hour. And the best thing of all (which I still can’t believe) is that Nate gives the e-book for FREE on his website! All you have to do is go to Nate’s website and download it. As simple as that; no tricks, no signing up for anything, nothing! It doesn’t get any easier than this. Do yourself a favor and read the Hero Handbook RIGHT NOW!!
As for today’s subject…Groin pain, adductor strains and sports hernias are becoming an epidemic among athletes today, and especially among hockey players. Playing the same sport year-round, poor training protocols (or simply no training at all), over-training and faulty movement patterns are all perfect set-ups for groin pain, especially for hockey players because of the nature of the sport.
Before I go any further with my recommendations, I will say this: it is very important to clear out any other possible underlying issues in the first place. Groin pain may be caused, for example, by Femoral Acetabular Impingement (FAI), which would warrant the subject of a whole book in itself. In short FAI is an abnormality (usually a bony lesion) on either the femoral head or the acetabulum itself that creates impingement and may translate into groin pain. But I digress. What I’m saying is to get checked out first to make sure the issue is not coming from somewhere else.
The first step to take with groin pain problem is to stay away from anything that hurts for a little while. If you’re a hockey player and have some groin pain while skating, the first step to take is to stop skating, and I mean completely. I know it sucks being forced to stay away playing, but this is a necessary process to follow, and it will all be worth it in the long run. If you think the injury is not that bad and you’re just going to suck it up and keep playing until it goes away, it’s a BIG mistake. First of all, groin pain, groin pulls and adductor injuries don’t magically disappear, especially if you keep doing the same thing that’s been causing the pain (skating, in this case), and first thing you know is the pain is going to get worse and worse and you’ll have to suffer for months. So as much as it sucks, you need to take that time off.
Foam roll your adductors and your hip flexors. Most of the time, athletes will have scar tissue built up in their adductors and some kind of soft tissue limitation in their hip flexors.
Stretch your hip flexors, glutes and hip external rotators. Because of the nature of a sport like hockey (repeated hip extension, abduction and external rotation), athletes will have a loss in adduction and internal rotation, as well as hip extension range of motion.
Rectus Femoris Stretch (Hip Flexor)
Prone 90/90 Glute Stretch
Strengthen the adductors and the psoas, which is usually the weakest of the 3 hip flexors. These 2 muscles usually are very weak because they are underutilized in different sporting motions, especially the skating stride.
Lying Med Ball Crush
Seated Psoas Lift (make sure the thigh is above 90°)
Using this approach, you want to make sure to use these strategies at least twice a day, everyday (foam rolling, stretching and activation drills). We’ve had hockey players (and many of them) with pretty bad groin pain getting back on the ice totally pain-free in as little as 2 weeks after they start applying those exact recommendations. The key is really just to stay away from anything that hurts and be consistent with the exercises, and chances are you’ll be back on the ice (or the field) in no time.
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I’ve written in the past about specializing too early in a sport and how bad it affects your body. Similarly, playing the same sport year round is a sure way to get injured in the long run because of the repeated stress on the body. Parents and coaches seem to strongly encourage that practice to get their kids better though; they think that doing more is going to be better and they’re scared that not participating in summer leagues and specialization camps will leave their kids trailing behind. Here’s a top 3 reasons why practicing the same sport year-round is not a wise option.
1. Playing a sport, no matter which one, will impose a certain type of stress on your body with the same repetitive motions you’re going to go through. Taking hockey for an example, the way you skate (hip external rotation and hip extension) is going to increase the wear and tear on your hips muscles, tendons, ligaments and cartilage. It is the same thing for every sports, and to a certain degree it is expected. Playing the same sport year-round will accelerate that wear and tear, and when you do so at a very young age when your body is still developing it just makes things worse. Instead of varying the stimuli imposed on your body by playing different sports with distinct off-seasons and getting good training time in to help reverse the damage, you’re stressing the same structures in the exact same way over, and over, and over again. The result is that we end up with 17 years old hockey players who need hip surgery. That is a major problem! Until we get that, we will still have 14-18 years old athletes who suffer from overuse injuries and career-ending surgeries.
2. You get nothing out of summer leagues and showcases. Coaches will try to convince parents and kids that they absolutely need that for their development, otherwise they won’t develop as fast as the other kids and they won’t get all the exposure summer leagues provide. Brian Burke, the Toronto Maple Leafs’ general manager himself, blames that type of practice; he mentioned in a presentation that they analyzed the playing time of players in summer leagues. A random 3rd line right winger gets an average of less than 5 seconds of puck contact throughout a full game! 5 seconds! This is what you call development?! And on top of that, the exposure you get from summer leagues and showcases is almost non-existent. If your kid is good enough, he’ll get noticed. Period. No need to over-expose him/her with the fear that his/her talent will go unnoticed.
If you’re kid is that good he’ll get drafted. Don’t worry.
3. Fun. Kids don’t have fun anymore. How would you feel if you were a 12 year old kid who’s being pressured by his coaches and his parents to go to every specialization camp possible and play in summer leagues every year? There is a time for specialization, but at 12 years old it’s not the time, nor is it at 13, or 14 for that matter. Kids need a break, they need to have fun playing other sports. There’s going to be plenty of time ahead to specialize in one sport and put all your time and energy getting better in one particular sport. For now, let’s have the kids do their thing and develop naturally while becoming better athletes in general by playing multiple sports and having fun.
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Training for sports has been around for years, even for decades. I haven’t made any specific research on the topic, but from what I’ve seen and heard people were training for sports as far back as the 1960s.
It’s cool to think that over 50 years ago, people understood the concept of training for sports; that they needed to do some type of strength work and some type of conditioning work in addition to the practice of their sport to become better athletes and perform better in their sport. Understandably, what they did back then was not optimal because they didn’t know as much about the way the body works as we do today. They didn’t know much about functional anatomy, energy systems, injury mechanisms and overtraining; research was simply not where it is today.
Training for sports over the 60s through the 80s has been strongly influenced by bodybuilding, Arnold Schwarzenegger, and distance running. What they were doing back then was definitely not optimal, sometimes counterproductive and they had pretty much no injury prevention strategies. All everyone did was go hard, give a 100% whatever they did. When in doubt or when they didn’t get the results from the training program, they just worked harder. It was also a time when everyone thought that more is always better. Nobody ever questioned if the program made sense and if it was geared toward their goal or not. After all, all types of training were created equal and any program was only as good as the effort you put in.
I really don’t have a problem with that; everything has to start somewhere. And more than anything else, there is a valuable lesson to be learned through that: your training program is only as good as the effort you put in. But everything has to evolve. Or does it?
The problem I have with all of this is that WAYYY too many sport coaches, strength coaches and trainers today in 2011 are still doing the exact thing and using the exact same protocols they used when they were athletes back in the days. They just transfer what they have been using 15, 20 and even 30 years ago when they were athletes, and having their athletes train the exact same way. Like I mentioned earlier, we evolved, we learned things we didn’t know about how the body works and a lot of research has been done in the last 30 years.
Some training protocols never get old though!
So where does that leave us today in 2011? Training influences from decades ago still govern how most athletes train. And even worse, they do it because they don’t know any better! This is the sad reality of sports training today: most people go by what has been done over 30 years ago. Coaches and trainers alike don’t go out to try and learn and understand what is optimal and what should be done. Or is it because recent training knowledge is not spread enough by the people who know their stuff? Or is it just because the culture change we desperately need hasn’t caught up yet? All I know is that it leaves us with under-qualified exercise “specialists” in the sports training field, even at the professional level! Instead of having well informed coaches and trainers that apply appropriate training principles, we have coaches who use what they used 20 years ago, which in turn probably comes from what their coaches at the time taught them that probably comes from what they used to do themselves 20 years prior to that. So we end up with training strategies that go back 40-50 years ago that are flat wrong!
This is the training culture that is engrained in almost every sports in 2011. There is a lot of people out there that really get it; they understand how the body works and how athletes should train to become better athletes; they went out of their way to learn new things and apply it with what we know is best for an athlete training for a specific sport. But this is a very, very small percentage of the training community. That same culture is present in every sport, as much at the amateur level as it is at the professional level.
How is it that distance running is still the most common training modality for high level baseball pitchers when a pitch takes no more than a second and the rest in between each pitch is at least 30-40 times longer?
How is it possible that VO2 max (an aerobic test that lasts usually more than 10 minutes straight) is one of the most commonly used test among professional hockey teams when the average hockey shift lasts around 30-45 seconds followed by at least a 3-4 minutes rest?
How could the leg press be one of the most commonly used lower body exercise to develop strength in athletes when there is clearly no sport that require you to drive as hard as possible with both legs at the same time with your back resting against an immovable object?
How is it possible that among basketball players who are clearly among the weakest athletes ever, there are a amazingly high percentage ofplayers who don’t even lift any weights in the off-season?
The culture engrained in sports today is completely retarded. There are just so many things that don’t make sense and are totally outdated. This even happens with coaches and trainers who have Bachelor’s degrees in exercise science and kinesiology. Having been to college myself, I can tell you that a lot of the stuff they teach you is outdated. We’re not going in the right direction to fix that problem at all when the “educated crowd” out there is taught stuff that is not updated. Who’s to blame in that situation? The education system? The colleges? The teachers that don’t always have updated material to teach because they don’t stay current themselves? But I digress.
Something needs to change. Something need to change quiclky. In an era where performance enhancement is more important than ever and where the incidence of non-contact injuries is increasing at an alarming rate, something needs to be done. Performance enhancement happens through proper training and dedication. Non-contact injuries are preventable through good training as well, according to many experts.
The culture needs to change. Hockey players should know that aerobic training is not optimal and that they have better options to improve their conditioning on the ice. Baseball pitchers should know that they have so many options available to them to reduce the risk of shoulder injury that they can use between starts instead o just using distance running that might be more detrimental than beneficial to them. Basketball players should know that max effort strength training will improve their vertical jump.
Everyone involved in sports should know those things. It should be part of the culture.
2010 is coming to an end, and I must say it has been an incredible year for me! In the spirit of the holidays and as we’re wrapping up 2010 by the end of the week, I’ve decided to do the first ever DavidLasnier.com Best of 2010 Awards. So without further ado, here it is:
Best Website: HockeyStrengthAndConditioning.com . This website contains all the information you need from the top guys in the business. If you train hockey players, or if you’re a hockey player yourself, the information on this website will be of great help.
Best New Exercise: Standing Belly-to-Overhead Press. I got this one from my colleague Tony Gentilcore, and I simply love it. The Standing Belly Press was already one of my favorite exercise, especially because it’s so functional and also because there are so many variations you can use. Here’s the latest variation; it adds an overhead/anti-lateral flexion component to an already great core stabilization exercise.
Best Blog Post (from me):Keep Your Goal in Mind. This was definitely one of my favorite blogpost, because I feel so many athletes are studying for the wrong test when it comes to training for sports peformance.
Best Blog Post (from someone else): The Case Against Conventional Dairy by Brian St. Pierre. Technically, Brian wrote it in 2009 (December 21st, to be more specific), but it is by far the blog post that had the most impact on my life in 2010. Brian raises many interesting facts on conventional dairy; the way it is produced, the way the cows are raised and how it affects the quality of dairy, and how low fat dairy products are linked to different types of cancer. And don’t get me wrong, it’s not just Brian’s opinion; there are enough scientific proofs to support his point. Simply put, if you are still consuming dairy products, you NEED to at least make the switch to the organic kind.
Best Quote: “We judge others by their behaviors. We judge ourselves by our intentions.” by Stephen Covey. I read that quote for the first time on Kevin Neeld‘s website a couple of weeks ago. Think about it for a second. We all judge people around us by the way they act, even if their intentions might be different, but NEVER will we ever judge ourselves by our actions; only by our intentions. This is a very powerful quote that impacts all of the relationships we have with other human beings.
Honorable Mention: On a funnier note, this is the most hysterical quote EVER: “Arguing over the internet is like the special Olympics; nobody wins and you’re still a retard” by Tony Gentilcore. Hahaha…I have nothing else to say!
Best Sport Moment of the Year:
Enough Said.
Best Training Related Product: Show And Go by Eric Cressey. If you have been reading my blog consistently this will come to no surprise for most of you. The Show and Go program have been tested and approved by the whole Endeavor staff; and the results speak for themselves. If you’re looking for a great training program that’s been proven effective without taking any guess on the results, Show and Go is what you need.
Best Song: Sitting on top of DavidLasnier.com’s Billboard for the past 3 months, none other than No Love, featuring Eminem and Lil’ Wayne:
Best Supplement: Vitamin D. I have blogged many times in the past HERE and HERE about the positive effects of supplementing with vitamin D, so I won’t go over all the benefits in details again. I will simply say this; with all the scientific proofs piling up, vitamin D is now considered an ESSENTIAL supplement. It has been proven to increase levels of awesomeness and decrease the risks of everything that doesn’t make you awesome.
Best Picture:
Best Conditioning Modality: Split Squat Iso-Holds Into Slideboard. I will admit that this is very hockey-specific type of conditioning, but 80% of our athletes at Endeavor are hockey players, so did you expect anything else?! My colleague Kevin Neeld came up with this idea this past summer, and I’m still amazed at how great that idea was! Hockey is exactly that; iso-holds positions (when just gliding on the ice) alternated with short powerful bursts of acceleration (when skating).
Best TV Show: Hard Knocks: Training Camp with the New York Jets. That show featured on HBO was simply awesome!
Rex Ryan is the freakin’ man!
2010 was a great year, and honestly I’m sure 2011 will be just as exciting, if not more! I wish to all of you nothing but the best for 2011; may this upcoming year bring you health, love and joy! I will see all of you in 2011!
P.S. I have postponed my special announcement and my surprise to you, my readers, after New Year’s day, as I’m sure most of you will have something more interesting to do than read strength and conditioning blogs on December 30th and 31st.
This year marks the first time in probably over 10 years that I finished all my holiday shopping more than 2 days before Christmas! Hopefully you did too! But if you still have gifts to buy to people around you who are either athletes, a coaches or just fitness enthusiasts, here’s a couple of ideas that you might want to consider.
This might be the perfect gift for anyone who doesn’t have access to a good coach or trainer, or anyone who doesn’t want to spend hours writing his own programs and going through trial and error to find what works. Eric Cressey has done an outstanding job with this product, and he’s basically eliminating the guessing work one needs to go through when building his own training programs. Show and Go is a proven system that has been put to the test by many before Eric actually launched the product. It provides you with 16 weeks of programs that guarantee you the results you’re looking for. The whole Endeavor staff has been on the Show and Go system for the last 10 weeks, and we’ve ALL made tremendous gains in both size and strength! Click HERE to get your copy now!
This is a great gift idea for anyone involved in hockey training; whether it’s for a player or a coach, a membership to HockeyStrengthandConditioning.com is a gift that will help them get better. Some of the brightest minds in hockey training are behind that website; names like Mike Boyle (Boston University), Sean Skahan (Anaheim Ducks), Mike Potenza (San Jose Sharks), Darryl Nelson (USA Hockey) and Endeavor’s own Kevin Neeld are all contributing to the website to help develop better hockey players. For less than 10$/month (less than 100$/year if you pay all at once), a membership to this site will guide any hockey player in the right direction when it comes to his training. What’s even cooler is that you have the option of signing up and getting a 30 day trial for only $1! If you’re not satisfied with the content (which won’t happen trust me!) you can just cancel you subscription. Click HERE to get the 30 day trial.
With the new year coming up, for all these people making fat loss related resolutions, the Precision Nutrition System is definitely the ideal present to guide them through their lifestyle and nutritional changes that will lead them to their results. The Precision Nutrition System includes everything you need to help you make necessary changes in your eating habits in order to get results; everything from cookbooks to online support through the Precision Nutrition website, everything is included. The price is currently down from $147 to $97 for the whole system, so order now!
So if you need a last minute gift for the athlete or fitness enthusiast in your life, one of these should be a perfect fit.
On a side note, as I’ve mentioned last week I’m working on a couple different projects. One of them is related to my website and my readers; stay tuned next week for a special announcement as well as a thank you gift for my readers who have been following my work!
