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Performance Athletics

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Performance Athletics

Introducing the area's only program designed for sports rehabilitation and performance training

12/19/2025

Trust the process.
4 weeks post-op today & I keep moving forward & keep climbing that mountain 🏔️

12/16/2025

Make it fun! 🤩

Here’s a way to make core exercises fun & competitive. Try it out & let me know what you think!

12/15/2025

You’re an athlete. You don’t need to “diet.” You don’t need to do “intermittent fasting.” You don’t need to do “keto.”

You need carbs & fats for fuel. You need protein to repair & build muscle. You need vitamins, minerals, & electrolytes so your body can perform at its peak. 🍌🍗🧇🫜

Fad diets are fads for a reason. They’re not sustainable & within a few months they’ll be replaced with another quick fix that promises flat tummies & big muscles. Stick with what works & what’s proven 📈

12/09/2025

Late phase rehab for ACL needs to focus on these key aspects:

🔹single-leg strength + power
🔹change of direction + reaction
🔹deceleration
🔹mental readiness

If your rehab doesn’t look like this near the end, you’re not ready to get back to your sport. Don’t rush it. Trust the process. Do the work.

Excited to see this kid back on the court! 🏀

12/05/2025

Question of the Week: As an athlete, should your nutrition change when you’re injured? 🙋🏻‍♀️

This is one I’m very familiar with currently & doing my best to stay on track! The answer is YES. In fact, when you’re injured you probably need to be resting even better because your body needs the extra nutrients to properly heal. Now you may not be expending as much energy as when you’re typically training, so you may not need the same QUANTITY of food, but the QUALITY needs to be on point.

So keep up with your protein shakes, make sure you’re getting plenty of fruits & veggies, & do your best to stay active! 🫐🥬🥑🍳

(By the way, that cheesecake had 6g of protein in it 😜)

12/03/2025

Just because something looks flashy doesn’t mean it will help you reach your goals. Influencers often promote “the next best exercise” not because it’s effective, but because it looks impressive and boosts their likes and follows. 👍👍👍

They don’t know you, your body, or what you’re working toward — and not every exercise is safe or useful. Some can even set you back. So stop relying on TikTok or Snapchat for your workouts and stick to trusted, credible sources. 📈

11/26/2025

Don’t mind the look, currently in my homeless era. But this is the truth behind early recovery from orthopedic surgeries.

Rather than focusing on what I can’t do, I’m doing whatever I CAN. Early rehab exercises for my hand/wrist/elbow, walking just to keep my legs moving, & pretty soon I’m hoping to get on my spin bike to keep my cardio up.

One day at a time ☝️

11/25/2025

Just a few of my favorite movements for my baseball players:

1. Cossack Squats
2. Resisted Thoracic Rotations
3. Side Lying Thoracic Rotations

Sports performance training isn’t just about lifting heavy weights. It’s about teaching our athletes how to move, control their bodies, and prepare them for the advanced athletic movements they need to do to perform at their best.

11/19/2025

Question of the week: How much does sleep really affect your risk of injury? 😴

quite a lot, actually. Research shows that athletes who get fewer than 8 hours of sleep are 1.7x more likely to suffer an injury. Skimping on sleep can also weaken your immune system, leaving you more vulnerable to illness 🤧🤕

Chronic sleep deprivation can also take a serious toll on performance. In one study of college basketball players, those who slept too little saw their three-point and free-throw accuracy drop by up to 50%. Meanwhile, players who consistently slept 10 or more hours improved their shooting accuracy by 10%. 🏀🏀🏀

So, how much sleep are you getting each night? 🛌

11/18/2025

So happy to have this girl back after she killed it to is soccer season ⚽️ (her team scored 80 goals this season & she had 36 of them!)

Fern hasn’t missed a beat & is ready to put in the work this off-season 💪

11/11/2025

Too often, I see athletes visit the doctor and receive blanket notes that pull them out of all activity. For anyone who plays a sport, being an athlete is a huge part of their identity — taking that away completely can have a serious impact on their mental health. Plus, full restriction usually isn’t what they truly need to recover from an injury! 🤕

Complete rest after an injury often leads to stiffness, weakness, & compensation in other areas. So when athletes finally return to their sport, they’re actually more prone to getting injured again.

Instead, let’s focus on the activities & exercises the athlete CAN do that will support healing while helping them stay strong, fit, & confident during recovery. ❤️‍🩹

What do you think? 💭

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Oneonta, NY
13820

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