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Monday 7am - 10pm Tuesday 7am - 10pm Wednesday 7am - 10am Thursday 7am - 10pm Friday 7am - 10pm Saturday 9am - 5pm

Institute 3E

Exercise. Education. Empowerment. The next level training facility.

02/13/2026

Being “great” isn’t about doing everything.

It’s about knowing what actually works for YOU💡

The best athletes understand their strengths — and they double down on them. Your strengths are your ingredients🧂

They’re what make up your game. Your speed. Your shot. Your vision. Your edge.

That’s your recipe. 🔥

But growth doesn’t happen without honesty. Real development comes from being aware of your weaknesses — not judging them, but learning from them. 📈

Ask yourself:

• What am I doing? 🤔

• What’s working? ✅

• What’s not working? ❌

The difference between being good and being great?
Understanding what fuels your performance… and eliminating what doesn’t🏒

Master your strengths.

Clean up your weaknesses.

Build your edge. 💪

02/11/2026

Athletes don’t lose progress because of one bad day.

They lose it when inconsistency becomes the pattern.

The biggest performance gains don’t come from extremes — they come from habits you can repeat, regardless of the season.

Consistent meals fuel energy🥗

Consistent hydration supports performance💧

Consistent sleep improves recovery💤

Consistent routines create confidence✅

Intensity has its place.
But consistency is what compounds 📈

Build habits you can execute year-round.
Win the basics. Let them add up 💥

01/28/2026

Training isn’t random.
Nutrition isn’t random.
Lifestyle habits shouldn’t be either.

Everything has a season — and high-level athletes learn how to adjust based on where they are in the calendar 📆

In the off season, the goal is simple: Build.
Build strength. Build capacity. Build better habits. Build resilience 💪

That’s when you push the system, address weak links, and invest in the work that raises your ceiling.📈

In season, the goal shifts to maintain and perform.
Fuel consistently. Recover aggressively. Manage stress. Protect your availability 💤

It’s not about doing less — it’s about doing what matters most, so you can show up day after day when it counts.

Align your habits with the season you’re in.

Let the calendar guide the work.

When preparation matches the phase, performance becomes repeatable ⚡️

01/23/2026

Real, true confidence is cumulative.

It’s built over time through many experiences — not one single moment.

It’s the result of stacking habits and experiences day after day!

For example:

• Eating healthy 🥗

• Watching video 🎥

• A compliment from a coach 🗣️

• A great practice 💪

That’s how confidence is formed.

Confidence requires preparation.
It requires showing up.

It requires doing the work — and allowing the results to follow. 🧠⚡️

And when those results come… accept them.

Because it was SUPPOSED TO HAPPEN!

YOU earned it🏆

That is confidence🔥

01/20/2026

Progression matters 🧱➡️⚡️

We don’t just choose exercises—we earn them.

This row progression is a perfect example of how we develop athletes from the ground up:

• One-Arm DB Row

Builds structural balance, unilateral control, and foundational strength through the scapular retractors (mid-back, lats, rhomboids) 🏗️

• One-Arm Row (Elbow Wide)

Shifts emphasis to the upper back and posterior shoulder, reinforcing scapular retraction and control under higher demand 💪

• One-Arm Cobra Row

Introduces speed and intent, training the scapular retractors and the external rotators of the shoulder to work together—allowing the arm to decelerate, stabilize, and transfer force efficiently ⚡️

Why this matters ⬇️

Strong scapular retractors and external rotators stabilize the shoulder, improve force transfer, and help protect the joint under high-speed demands.

🏒 Hockey example:

Every stride, shot, and battle along the boards relies on a stable upper back and healthy shoulders to transfer power from the lower body through the stick.

Strength builds the base.

Speed and coordination make it usable in the game.

That’s how strength turns into performance. 🚀

01/19/2026

Progression matters📈

Strong scapular retractors and external rotators stabilize the shoulder, improve force transfer, and help protect the joint under high-speed demands.

Every stride, shot, and battle along the boards relies on a stable upper back and healthy shoulders to transfer power from the lower body through the stick.

Strength builds the base🧱

Speed and coordination make it usable in the game🏒

01/16/2026

Visualization isn’t imagination — it’s memory.

Your mind believes what your body has already lived.
That’s the power of real visualization. 👀🧠

As hockey players, visualization isn’t about creating highlight reels in your head.
It’s about replaying moments you’ve actually experienced:
• The Pace ⚡
• The Pressure 🧊💥
• The Reads 👀🧠
• The Emotions 😤🏒

When you visualize from real experiences, your nervous system recognizes it as truth, not fantasy.
You’re not hoping you’ll stay calm under pressure —
you’ve already been there.

That’s why confidence rises, the game slows down, and high-percentage plays come naturally. ⏳🎯

Research shows that when visualization is paired with physical training, athletes improve faster than with physical practice alone. Over time, skills shift from conscious effort to automatic ex*****on — where flow lives. 🧠➡️🎮

Review your shifts 🔁🏒

Re-live your best plays ⭐🔥

Learn from your mistakes 📈🛠️

Anchor to what’s real ⚓🧠

Train your brain the same way you train your game🧠🏒

01/09/2026

The New Year isn’t about becoming someone new —
it’s about understanding who you became this past year and intentionally building the next level of YOU.

Before setting goals, take time to reflect.

Journal your wins, challenges, lessons, and patterns. Awareness creates clarity.

From there, build your plan using this simple framework:

BE → DO → HAVE

• BE — Who must I become to reach my goal?
(Responsible, confident, disciplined, resilient) 🧠

• DO — What daily actions and habits will get me there?
(Training, skill work, nutrition, recovery, mindset) 🔁

• HAVE — The results that follow when you align who you are with what you do. (Commitments, championships, leadership, career milestones) 🏆

This year, don’t chase outcomes — build the person who earns them💪🏼

01/07/2026

Fueling performance starts with food quality 🍽️💪

In today’s world of over-processed foods, additives, and
poor farming practices, what you eat matters more than ever.

Prioritize high-quality protein at every meal 🥩🐟

Load your plate with colorful fruits and vegetables 🥦

Choose healthy fats that support energy and hormones 🧈🥑

Be intentional with dairy sources 🥛

When you clean up your nutrition, you’ll notice the difference—

More energy⚡️

Better focus🧠

Stronger recovery🏋🏻‍♂️

Improved performance🔥

Eat with purpose. Train with intent. Perform at your best!🚀

12/22/2025

Why skaters should be using the snatch-grip deadlift 👇

The wider grip increases demands on the upper back and core while driving powerful hip extension — exactly what skaters need for strong strides, stability through contact, and efficient force transfer on the ice🧊

This movement also places a high demand on the adductors, which play a critical role in force production, pelvic control, and deceleration — yet are often underdeveloped in skating athletes due to the repetitive nature of the stride.

This lift helps build:

• Explosive hip power ⚡

• Adductor strength and resilience 🦵

• Postural strength under fatigue 🧍‍♂️

• Full-body tension and control 🔒

Strong Snatchgrip Deadlifts = Stronger Skating. 🏒💪

Address

Uniondale, NY

Opening Hours

Monday	7am - 10pm
Tuesday	7am - 10pm
Wednesday	7am - 10am
Thursday	7am - 10pm
Friday	7am - 10pm
Saturday	9am - 5pm

Telephone

+15163938722

Website

http://institute3e.org/

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