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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.

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. 🏒💪

12/19/2025

Hockey isn’t about going 100 MPH every second.
The game is about control — knowing when to slow things down so you can put yourself in the right position to make high-percentage plays📈

The best players understand how to manage pace based on:
• How they process the game 🧠

• Awareness of the situation 👀

• Timing and positioning ⏱️

• How they’re feeling in that moment 🎯

Slow is smooth. Smooth is fast.

When habits stay clean and the process is clear, you gain control of the game — and results come naturally💪🏼

12/17/2025

“Breakfast is the most important meal of the day” isn’t just a saying — it’s a performance principle.

If your goal is to improve performance, build lean muscle, reduce body fat, sharpen focus, and stabilize energy and mood, what you eat first thing in the morning matters more than you think.

Your first meal sets the tone for your day. When breakfast is done right, your results follow. If you’re serious about reaching your goals, make sure you get breakfast right.

Benefits include:

• Improved mood, energy, and focus ⚡️

• Increased lean muscle mass 💪

• Reduced and better-managed body fat 🔥

• Broader nutrient intake and reduced food sensitivities 🧬

Tips for a high-performance breakfast:

• Center your meal around quality protein 🍖

• Any whole-food protein works (beef, lamb, chicken, fish, wild game) 🥩

• Make protein the largest portion on your plate ✔️

• Use leftovers from the night before for a quick, easy option ⏱️

• Cook with butter, spices, and natural salts for flavor 🧂

• Rotate foods — avoid eating the same meal every day 🔄
• Avoid refined grains at breakfast 🚫🥖

• Meat patties are a fast, convenient choice 🥓

• If avoiding nuts, pair protein with vegetables or low-sugar fruit 🫐

• Choose free-range meats and organic produce whenever possible 🌱

Build your edge by starting your day the right way💪🏼

12/12/2025

To play well, there are certain things you MUST DO 🎯

When you stay consistent, those MUST DO’s become habits — and habits become your foundation🏠

Your MUST DO’s might not look the same as someone else’s — and they shouldn’t❗️

Find the few habits that truly move YOUR needle, repeat them with intention, and the results will take care of themselves💪🏼

Let Shift Mindset Performance and I3E help you identify YOUR individual MUST DO’s and build a process that drives real results📈

Simplicity. Consistency. Results. 💡

12/11/2025

Zinc is one of the most underestimated performance minerals — but athletes rely on it every single day. Here’s why:

• Supports muscle repair and recovery ⚡️

• Helps maintain healthy testosterone levels 💪

• Strengthens immune function to keep you training 🛡️

• Aids protein synthesis for performance and growth 📈

• Supports energy production and metabolism 🔥

• Includes B2 & B6 to enhance absorption and effectiveness 🔬

Optimal zinc status = better performance, stronger recovery, and more consistent training💪🏼

Link to our E-Store in our bio!
Use code: I3E25 for 25% off your purchase

12/10/2025

Hydration is one of the simplest ways to elevate your performance📈

When you’re properly hydrated, your body can transport nutrients, regulate temperature, protect your joints, and keep your mind sharp💪🏼🧠

Benefits include:

• Better recovery 💧

• Less muscle soreness 🏋️‍♂️

• Maintained strength and athletic output ⚡️

• Support for cellular and hormonal health 🧬

• Improved detoxification ♻️

• Sharper attention and decision-making 🎯

• Better overall mood 🙂

Prioritize hydration daily📅

It’s one of the simplest ways to build your edge in and out of training💥

12/06/2025

Institute 3E: Exercise, Education, EMPOWERMENT

It has always been our belief here at I3E that training the MENTAL muscle is just as important as training the physical muscles 🧠💪

As such, we are proud to announce our partnership with Andrew Mancini of Shift Mindset Performance 🚀

As a former player himself, Andrew understands the pressures athletes face on and off the ice. Now, he devotes his work to developing the minds of athletes, helping them build the mental strength needed to perform at their highest level.

Together, our mission is to help athletes develop:

• The skills that build true confidence💥

• The ability to focus on what you can control🎯

• The power of a positive attitude📈

• Strong and reliable leadership skills⏱️

• Mental toughness in high-pressure moments🧱

• Tools to manage distractions and emotions🧘🏽‍♂️

• A mindset that views adversity as an opportunity for growth 🌱🔥

This partnership is built to elevate the athlete inside and out.

We’re excited for what’s ahead and even more excited to help shape stronger, more resilient competitors.

Stay tuned every Friday for our Mental Performance Tips — designed to sharpen your mindset and send you into your weekend games prepared, focused, and ready to compete🧠🔥🏒

Let’s get to work🙌

12/04/2025

Magnesium is a game-changer for athletes🏋🏼

In particular Magnesium Bisglycinate helps support:

Muscle Relaxation🧘🏽
Reduces Cramping🦵🏻
Improved Sleep Quality💤
Replenishment of Magnesium lost through sweat💦

Recover stronger and perform better the next day with Magnesium⚡️

Link to our E-Store in our bio!
Use code: I3E25 for 25% off your purchase

12/03/2025

Sleep is the most underrated—but most important—lifestyle habit for any athlete❗️

It has the greatest impact on your recovery, performance, and long-term progress. When you get your sleep right, everything else improves📈

Benefits include:
• Maximized recovery, growth, and repair
• Increased energy
• Lower body fat and increased lean muscle
• Improved hormone production
• Stronger immune function
• Better judgment and decision-making
• Enhanced cognitive performance

Prioritize your sleep, and you’ll build an edge that carries over into every part of your performance💯

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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