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The Effect of Coffee on Your Performance [37]

How to use coffee for training and life

If you work out first thing in the morning, chances are, at one time or another, you’ve been on the sleepy side and had to drag yourself out of bed with a little extra pep talk and motivation in your head.

Ask any person, who regularly trains in the morning, what their pre-workout routine is, and more than likely, you hear one of the more popular responses:

Drink coffee.

Many claim it gives them that ‘extra edge’ for their grueling workouts; But is it really all it’s cracked up to be?

Several research articles and studies in health and fitness publications over the past several years have claimed it’s actually a great enhancement to any workout.

According to a study published in the Journal of Applied Physiology, researchers found that drinking a couple cups of coffee before a workout can actually make it feel more enjoyable.

The study evaluated the differences that 14 total participants experienced when they took caffeine  (equal to two 8-ounce cups of coffee or 4 cups of black tea) and worked out on a stationary bike vs. no caffeine and a workout on a stationary bike. The findings? When caffeinated, the participants reported the ride as way easier than it was without the stimulant.

Health Magazine reported on another study published in the International Journal of Sport Nutrition and Exercise Metabolism, coffee enhanced fat-burning in exercise participants. Researchers concluded “trained athletes who took in caffeine pre-exercise burned about 15 percent more calories for three hours post-exercise, compared to those who ingested a placebo.

[The dose that triggered the effect was 4.5 mg of caffeine per kilogram of body weight. For 150-pound woman (68 kg), that’s roughly 300 mg of caffeine, the amount in about 12 ounces of brewed coffee, a quantity you may already be sipping each morning].”  Still, one more study found coffee before a workout increases an athlete’s ability to draw extra energy and enhance their performance, particularly during endurance workouts.

In addition to all this research, we also hear about the popularity of the highly-touted Bulletproof coffee and diet, claiming if we drink a quality cup of low-toxin coffee beans + MCT Oil + Grass-fed butter, our energy and superpowers will soar through the roof. The burst of caffeine and specific fats is supposedly the ultimate recipe to boost your brain and brawn, fuel workouts, and even shrink waistlines.

So coffee MUST be the pre-workout drink of choice, right?

While coffee is actually a very natural substance (granted you are not adding artificial sweeteners, sugar or processed creams and milks), it is one of those ‘gray’ areas as to whether or not athletes really do benefit from the Cup of Joe before a morning workout.

Much like our training methodology, caffeine consumption—and the amount of consumption—is completely individualized, depending on the client.

Take a few different scenarios into consideration here:

Trainee #1: Daily Exerciser. 40-year-old male. Training for life.

Works out: 6:30 a.m. every day, at least 5 days per week.

Primary goals: Continue to gain strength and fitness (for life).

Drinks: Coffee is a ‘ritual’ for him. 1 cup of black coffee on an empty stomach, along with water before his workouts every morning while he reads the paper. Coffee is a simply a part of a routine and makes him feel more ‘awake’ on his early mornings. Somewhat would say he is ‘dependent’ on wanting it, because he likes it, but could also easily go without it if not available. No more coffee needed later on in the day.

The Verdict? Neither here nor there. If he wants the coffee, drink the coffee. Not directly impacting from his gains in the gym—positively or negatively. And he is not addicted to the stimulus the caffeine gives him, as he is able to abstain if needed.


Trainee #2: Daily Grinder. 28-year-old male. Training for sport, competition, gains.

Works out: 5 a.m. every morning; trains at least 6 days per week.

Primary goals: Build muscle and strength; Make top 20 in the 2016 CrossFit Open

Drinks: 2 cups of black coffee + Pre-workout supplements + Protein powder, 1 scoop every morning before his workouts every morning.  Hits a wall around 10 a.m. in his mid-mornings, and typically reaches for another cup of coffee or two at that time. And some days, on his two-a-days, he has more pre-workout supplements prior to his afternoon sessions.

The Verdict? Running off adrenaline. This kid is dependent on caffeine—and has become highly dependent on needing stimulants to get him going. Caffeine stimulation + heightened cortisol (adrenaline) from both the coffee and his tough workouts=not ideal for his body, his hormones and his long-term gains (read more below). However, in the short-term, the overstimulation from caffeine and adrenaline actually seemingly keep him going, and fuel the fire to grind it out in the gym day in and day out.


Trainee #3: Recreational Athlete. 32-year-old female. Training for local competitions; fitness for life; the ability to keep up with her 2 and 4-year-old children.

Works out: 8:30 a.m. every morning; trains at least 4-5 days per week.

Primary goals: Be healthy and improve her fitness for her own gratification and joy of training.

Drinks: 2 cups of coffee + Splenda + almond milk every morning with her breakfast of eggs and oats. Coffee is a ritual she’s been doing since her college days and has no idea what a morning is like without it. Throughout the rest of the day, she is also a recreational coffee drinker. May not need it later, but if she meets up with a friend at a coffee shop or drives by a Starbucks, a latte is never past her.

The Verdict? Walking the line. Primarily the artificial sweeteners are not her friend for a host of digestive health and general wellness reasons (linked with brain fog, nausea, cellular damage, metabolic dysfunction). On the coffee front, if she could cut back to one cup of Joe with her breakfast, and let herself become less dependent on needing the stimulant to get her going, she may be able to actually tap into more innate and raw potential in the gym, as opposed to hormonally, running (and depending) on coffee as part of her pre-workout routine.


In essence, for all of these examples, the verdict of whether coffee is really beneficial before a workout all comes down to a matter of your hormones and stress levels.

Since coffee is a stimulant, too much of it, and your system goes haywire.

This, coupled with the additional stress of a workout on your body, day in and day out, can yield some not-so-positive effects.

Here’s the main problem:

  • Coffee stimulates the adrenal glands, which means every time you drink coffee (yes even decaf coffee has some caffeine in it), you’re activating the body’s fight-or-flight response, releasing adrenaline and raising your cortisol levels (stress hormones).
  • Consequently, instead of JUST releasing adrenaline so the body can react to a natural true stressor (a workout, running from a bear, escaping a fire), the adrenals are forced to release adrenaline at a non-natural time, simply in response to your coffee consumption.


With repetitive stress, your adrenal glands start to burn out from overuse, which can lead to a host of problems, including:

  • adrenal insufficiency;
  • out of whack circadian rhythms;
  • fatigue
  • ‘wired and tired’ feelings at night’;
  • weight loss or weight gain;
  • impaired ability to recover fully from workouts;
  • mood shifts;
  • low libido and plateaus in your physical training—just to name a few.

So to drink or not to drink?

That answer is completely up to you.

And it really all comes down to: Are you dependent on it or not?

If you only have the occasional cup of coffee, your adrenals will be able to react quickly and capably to this kind of stimulation. However, if you are consuming several cups of coffee each day, your body begins to have a weakened reaction to that caffeine (i.e. you need MORE to get that ‘edge’ or alertness). Some say their ‘tolerance’ has increased, or meet that need by upping the coffee consumption, but the truth is actually quite opposite.


Depending on how much caffeine you consume, it definitely can make you feel as if you have more energy, especially within the first couple of hours after consumption. However, once the effects of the caffeine have worn off, you’ll actually feel more tired than you did before you drank it.

If you’ve become dependent on caffeine/coffee, you may need to re-evaluate why that is.

Ask yourself: Does caffeine really give you an energy boost?  Or is it actually leading to a more unhealthy stress response?

Ultimately, if you really want to see what your body is capable of (gains, recovery), but are also overly dependent on caffeine and stimulants to fuel your already-tough (and stressful) workouts: you may be blunting your optimal potential.

A couple thoughts to help you wean off?

  • One a Day. Consider cutting back to 1 cup of quality coffee per day—you choose when that is;
  • Water. Up your water intake—a natural energy booster. Especially first thing in the mornings. CHUG water (at least 16-20 ounces) in the mornings before you even so much think about drinking coffee.  In total, drink at least half your body weight in ounces + 12 oz. for every 8 oz. coffee; plus additional around workouts on training days.
  • BEST Pre-Workout Choices. In fact, BEFORE you even so much as drink some coffee before a workout, it is IMPERATIVE you consume water. A second line of defense? Protein=a much better fuel source pre (and post) workout over coffee any day. Fortunately, for you coffee lovers, there are some coffee flavored protein powders out there.  Lastly, if coffee is still in the mix, be in touch with timing consumption appropriately (after you’ve had at least 16 oz. of water) and depending on your tolerance, about 30-minutes before hitting the gym to allow time for the stimulant to fully kick in.
  • Digestive Dysfunction. Consider your digestion and the disruption coffee can cause to your GI system. You eat food and drink water to fuel your workouts right? However, coffee is a diuretic, meaning it causes excretion of fluid through the kidneys, which may lead to dehydration.  Dehydration due to excess coffee may produce hard stools difficult to pass which may lead to constipation, in turn leading to a host of GI problems and discomfort that can impede your ability to feed your machine appropriately.  In addition, when you drink coffee your stomach produces large amounts of Hydrochloric (HCI) acid. This overproduction of HCl is particularly pronounced if you drink a cup of coffee on an empty stomach, making first thing in the morning one of the worst times to kick back some coffee. Do this for long enough and your body’s ability to produce its own HCl may be reduced.  When there is a shortage of hydrochloric acid for digestion, gas, bloating, indigestion, constipation and leaky gut can happen. Knowing this alone can help you with making decisions around how much coffee to consume, if at all.
  • The Replacements. Try Teecino—an herbal tea flavored like coffee (if coffee is more of a ritual for you)
  • Address Deficiencies. Speak with a nutrition therapist about amino acid supplements that can help give you a natural boost of energy if you’ve become dependent on caffiene. Often time, caffeine addicts are deficient in: L-Gluatmine, Tyrosine, Tryptophan, and/or Phenylalanine.
  • Just Do It. Quit cold turkey for 21 days; give yourself an ‘end’ timeline to remind yourself you can do anything for a short amount of time.  By the end of 21 days, you may very well find that you don’t need coffee like you once did

Original blog post from OPEX Fitness

Source: Sail Performance Training

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Mike Kuschner Named US Sailing Team Strength & Conditioning Coach

It is with honor and humility to have been announced as the Strength and Conditioning Coach of the US Sailing Team.

Over the past decade I have worked within the US Sailing Team organization as an athlete training in multiple classes of boats (Tornado, 49er).  Over that time, my journey as an athlete has changed me forever.  The US Sailing Team brings together the best sailors in the USA with aspirations for the Olympic Games to work with elite coaches, mentors, and support staff in order to have the best chance of success at the Games. Through my journey as an athlete I harnessed a passion for the strength and conditioning side of the sport.

49er 2012With my education and mentorship from OPEX Fitness, I was able to begin a coaching career helping other elite level sailing athletes reach their full potential.  Now as an OPEX HQ Remote Coach and owner of Sailing Performance Training, I aim to inspire sailing athletes through fitness.

OPEX Fitness Since 99 White on Red

The OPEX model of fitness partners well with the US Sailing Team’s need for a strength and conditioning program helping each Olympic hopeful by individualizing their specific training based on their position, boat, sports specific schedule, lifestyle, work capacity, and physiology.

We have a great team of professionals within OPEX and the US Sailing’s Performance Enhancement Team lead by director Chris Ellis that will aid in the development of each athlete’s progression in the sport of sailing.


Screen Shot 2017-05-10 at 5.43.04 PM
Malcolm Page, the director of the US Sailing Team, has a great vision for the new culture of the team:  “I’m definitely looking forward to building a strong team culture,” Page stated. “Only one boat [per nation] will get to compete at the Games, but everyone has to openly work together as a team to get there. That reality is hard to achieve, and it takes time to create, but in order to be successful that’s where we want to get to. The top athletes on the best teams in the world work within their programs to fix each other’s weaknesses and raise the collective bar.”  Read more about the era of the US Sailing Team….

It is this essence of an athlete that is a requirement to succeed at the top of the our sport.  From a strength and conditioning point of view, I aim to enable each and every athlete with the resources, awareness, and capacity to raise that bar for themselves and within the team culture.

Sailing Performance Training and the OPEX Remote Coaching Program for sailing athletes will continue to grow and provide great opportunities, education, and coaching for sailing athletes worldwide.

Source: Sail Performance Training

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Pain: Is it all in your head? [35]

Understanding the Complexities of Pain

“Pain is never really straightforward, even when it appears to be.” – Lorimer Moseley

Pain is part of the human experience. It’s an issue that can throw a wrench in your clients’ training. Before discussing how best to approach athletes with pain at OPEX Fitness and within the Sailing Performance Training community, we need to differentiate pain from injuries.

An injury is something that disables function of the body, while pain is an experience. For example, a broken leg would be an injury. The individual can no longer walk on that foot, therefore disabling the function of the leg.

Pain, meanwhile, is an “experience” created by the brain. That’s to say, all pain felt is produced by the brain to encourage protective behavior. However, not all pain comes from injury. It is possible to experience pain without actually having any tissue damage.

“Pain is an opinion on the organism’s state of health rather than a mere reflective response to an injury.”    – Ramachandran

You don’t need to be an expert on pain, but it’s important your coach helps you begin to develop an awareness of just how complex the topic is. A good place to start is respecting the boundaries of your knowledge and the ethical limitations of your practice.

If clients are experiencing pain, always refer them to a medical professional first.

If the athlete still experiences pain despite being told by professionals there is nothing physically wrong, then and only then can you make some inquiries into the following areas:

  • Lifestyle How are they sleeping? Are they sleeping? Are they stressed out all day? The chaotic pace of modern life can sensitize the nervous system, which can cause the sensation of pain where no actual damage exists.
  • Nutrition Are they eating enough? Are they eating poor quality foods? What they eat can sensitize the nervous system which can increase their perception of pain.
  • Program – Sometimes your previous or current programming could be at fault, and causing problems because your nervous system is overtaxed. This is often the case with sailing athletes who regularly engage in group fitness models.
  • Mental – Does the athlete workout with negative thoughts and emotions? Are they happy to be in the gym? Don’t discredit the emotional side of the equation.

Pain is a complicated and messy subject. However, sometimes a bit of life coaching, nutrition monitoring, and individual program design can make the difference in reducing the pain an athlete experiences.

Everyone has a different perception of pain, which stresses the importance of an individual approach to coaching.

Feature Image PC: Land Rover BAR

Original Blog from OPEX Fitness

Source: Sail Performance Training

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Balancing Act [34]

How to Live Life and Compete.

First off, if you have never sailed the log canoes (feature image), which race in the Chesapeake Bay, you’ve missed out.  I thought it also works as a great analogy for this blog of the balancing act every elite sailor deals with.

Every day on television and social media we see the achievements of athletes. From this distance, it can appear that a competitive lifestyle is exclusive. After all, many of these athletes are young, sponsored, and lack the stressful responsibilities and commitments life and work throw at us.

However, this view is flawed.

There are plenty of competitive athletes that share the same stresses of life as you do. What they possess that you don’t is balance.

Elite sailors / athletes spend considerable time and effort balancing their priorities and some do it better than others.  Olympic campaigns are the single hardest endeavor to balance priorities, as you have to manage multiple facets of the campaign (fundraising, logistics, nutrition, fitness, training and competition) all while in the mean time balancing your social, family and spiritual life.

This also occurs within many other competitive sports including many OPEX Athletes competing in the sport of fitness.

“I’ve found the balance. I can be a mom, be a wife, be a CrossFitter, be a teacher, and be a friend. It doesn’t have to be about giving up something but about choosing what’s important in my life.”

-Granite Games Athlete Kinsy Rosati

Kinsy is just one of countless athletes who has learned how to balance adult life with serious athletic pursuits. Through this process she’s not only achieved her competitive goals, but discovered more about herself and what her priorities are.

Striking a balance between work, life, and athletic goals is one of the biggest challenges mature athletes face. It can seem impossible to dedicate enough time to be successful at each of these aspects of your life, leaving you feeling overwhelmed.

However, learning how to marry life with your athletic spirit is just as important as the physical training itself. Two quick fixes include:

  • Schedule: Your progression can be derailed without a comprehensive training schedule to follow. Do not waiver from it. This includes scheduling personal and business events so they don’t conflict.
  • Communicate: Don’t leave your family and friends out of the loop. More often than not, they will understand, respect, and support your training.

Balance sounds simple enough in theory, but in practice, your job and life’s daily demands are often at odds.

Original blog from OPEX Fitness


Source: Sail Performance Training

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Fit as a Fiddle but Sick as a Dog [33]

How Stress Could be Crippling Your Immune System

Over-training, moving house, or finishing up exams; there are a bunch of stressful life events that typically bring on a bout of sickness. But what if they don’t? What if you never get sick?

It seems like a contradiction, but individuals who don’t regularly experience sickness may actually be suffering from prolonged stress.

“It’s not stress that kills us, it is our reaction to it.”

– Hans Selye

Overcoming sicknesses is a vital process for your health. Every time you experience an ailment, your body’s immune system not only destroys the bug, but adapts from the encounter and prepares for the next crisis.

This process gets compromised when you’re suffering from long-term stress. Chronic stress can be detrimental to mental and physical health because of the way it affects your immune system. There are three main ways that stress has a negative effect on your immune system:

  1. It creates chronic inflammatory conditions
  2. It lowers your immunity to other illnesses
  3. It masks symptoms of disease

People who live in a constant state of stress are forever in fight or flight mode.

Over time this lowers your body’s response to vital stress regulation hormones like cortisol and can cause severe adrenal fatigue. When you’re in adrenal failure, you’ll experience everything from loss of appetite, to dizziness and a low sex drive. Adrenal failure makes a lot of things difficult, and makes training impossible.

To properly recover and return to your fitness program, learning to better manage stress, as well as seeking professional medical help, is key.

Some simple lifestyle practices we encourage all our clients to do to keep stress to a minimum include:

  • Meditation – Practicing mindfulness daily can help relax both your body and mind.
  • Deep Breathing – Stopping and taking a few deep breaths can take the pressure off you right away. Breathe into your belly, not your chest.
  • Eliminate Your Triggers – If you’re able to identify the triggers, see if you’re able to eliminate them from your life, or at least reduce them.

Original Blog from OPEX Fitness

Source: Sail Performance Training

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Sun Exposure, Vitamin D and Sailing [32]

Feature photo credit Aitor Alclade Colomer / Lloyd Images

Why sun exposure is Vital to your health and performance.

The nature of our sport requires that we work, train, commute, compete and socialize in the outdoors. Of all the outdoor sports, we likely have one of the highest exposure times to the sun consistently through the year than any other.

What does this mean? Are we at higher risk for skin cancer? Or are sailors actually deficient of vitamin D, which plays an important attribute towards improved athletic performance?

Well, to be honest there is not a lot of research being done about this within our community. However, what we do know is that one of the most direct correlations between the developments of melanoma in the sailing community is from the incidence of sunburn during childhood. A majority of one’s total lifetime exposure to the sun comes during the first 18 years of life, especially with junior sailing programs training kids under the sun all day, every day during the summer months.

Youth sailing sun protection

Thus, there definitely is a higher risk of skin cancer for our sport with the extreme duration of sun exposure during a lifetime of sailing. And certainly best practices for decreasing sunburn while sailing should be implemented.

With longer days and shorter nights signaling the beginning of summer, most sailors are either embracing the summer months and hours on the water with either little concern for sunburn or total coverage 24/7. Both of these attitudes are unhealthy but how much is enough when it comes to sun exposure?

Our life is influenced by our orbit around the sun making sunshine important to our health and physical potential. Sunlight can help regulate our sleep cycle and promote deeper recovery. Another important benefit that comes with sensible sun exposure is Vitamin D. Vitamin D helps strengthen your bones, which can prevent bone fractures and chronic muscle pain.

But don’t just take our word for it.

Pro sports teams are now wise to the athletic benefits of Vitamin D too. A 2015 study of the Pittsburgh Steelers published in the American Journal of Sports Medicine found that Vitamin D levels were significantly lower in players with at least one bone fracture. Players who were released during the preseason due to injury or poor performance also had significantly lower Vitamin D levels than those who made the team.

Another study conducted on the Chicago Blackhawks proved consistent sun exposure strengthened fast-twitch muscle fibers, stopped inflammation, and reduced the chances of contracting a respiratory infection.

Enette Larson-Meyer, an associate professor at the University of Wyoming who studied the Blackhawks notes said, “We know lack of vitamin D can compromise athletic performance. The week before a fit event, you may want to get some sun.”

But how much sun is required for optimal athletic performance?

OPEX Coach, Sean McGovern explains it depends on the shade of your skin…

“Generally speaking, the paler you are, the less time you need to spend outside in the sun to get the suggested amount of Vitamin D. The darker you are, the more time you need to spend outside.”

Darker skin is a protective evolutionary adaptation response to excessive sunlight, while paler skin is an adaptation response to less light in the environment. This means two things, those with darker skin won’t burn as quickly in the sun, but require more time in the sun to produce optimum amounts of Vitamin D. Conversely, those with paler skin will burn more quickly in the sun, but don’t need as much time in the sun to get the optimal level of Vitamin D.

The distance from the equator, season, and time of day also dictate whether Vitamin D is available from the sun. Cloud cover, pollution, sunblock, sun protective clothing and age also influence production of Vitamin D from the sun.

Even with individuals such as sailors, who spend ample time outdoors, may still need vitamin D supplementation to maintain adequate levels during the winter months. While the sun is the most plentiful source of Vitamin D, there are also some dietary sources. Some common foods contain significant levels of vitamin D, naturally, including salmon, fatty fish, and egg yolks. While these dietary sources may appear significant, the process of absorbing dietary vitamin D is only about 50% efficient; therefore, much of the nutrient value is lost during digestion. The lack of dietary vitamin D is yet another factor that increases the risk of vitamin D insufficiency.

That is why as OPEX coaches we look at each individual athlete’s case to determine how nutrition, digestion, sun exposure and supplementation might play an effect in an athlete’s levels of vitamin D for performance.

Reaching your performance goals requires an awareness of what takes place outside of the gym, as well as in it.

Source: Sail Performance Training

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Importance of the Long Game Perspective… [31]

Disappointed in competition? Mike Kuschner provides some insight:

Losing a competition, getting an injury, not advancing to the series final; disappointment is synonymous with competition.

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This month, the Louis Vuitton America’s Cup qualifying competitions in Bermuda has seen many professional sailing teams eliminated from moving on to challenge the defenders, Oracle Team USA for the legendary America’s Cup trophy.

The same goes for the Red Bull Youth America’s Cup and as the first round of qualifying racing came to a close on Tuesday, the Next Generation US Youth Team was not able to put together the results needed to move on to the finals.


Only a few months ago the Next Generation USA youth team was selected to represent the USA in the Red Bull Youth America’s cup and I started to work with each of the team members to bring them up to the physical requirements needed to compete in the challenging AC45F boats. I can’t say enough of how proud I am of how the athletes on the team have taken on the challenge of gaining the functional requirements needed to sail these high performance boats.  As a result many of them have a new perspective in how to train, eat and perform as athletes, which for a 20-24 year old in our sport is a huge leg up into becoming an elite performer in their careers. While it is disappointing the team couldn’t make it happen on the water with their results, the lessons learned from the process and journey will help propel them into their next sailing endeavors.

It is important to have perspective during these times of where you came from and what your ultimate potential is. The key is to understand that to perform in any sport is to buy into the long game.  Anyone can participate with little or no preparation, however, to perform in sport requires training and strategy over the span of years, sometime decades.

You’ll know when you have the characteristics necessary to excel in high level sailing when you can look at an event and each race saying, “I’ll show you how this is done”. When you can truly challenge the boat, the other competitors, and not have the conditions, physical requirements and strategic racing circumstances effect the end result, you know you are near your highest potential. It’s all about playing the long game…

While in Bermuda the last few weeks, it has been inspiring to see the humility of each of the individual athletes and teams as they are eliminated from competition. Below, I’ve included specific words from each of the America’s Cup teams post event interviews showing how putting disappointment into perspective and playing the long game is the most effective way elite athletes’ excel in their performance and create longevity within their careers.

Iain Percy (Artemis Racing)

“I have mixed emotions because personally I am a competitor and as a team we consider ourselves fierce competitors and we just lost a contest, so clearly we are hugely disappointed. We felt we could go all the way this time and we haven’t, and ultimately that is why we started this campaign. At the same time, we did start this campaign three years ago, as ultimately a new team… and have climbed a huge, huge mountain together and have gotten ourselves to a point were everyone can see undeniably that we are right up there with the best in this great sport of sailing and so we do take pride from that. Its hard for me to describe how those two emotions can marry themselves today. With a bit of time and reflection I think every member of Artemis racing will be very proud of the last few years.”

Iain Percy Post Regatta Interview

Iain Percy Post Regatta Press Conference

Dean Barker (Softbank Team Japan)

“Disappointment in the fact that we wont be competing any further, but the main emotion I feel right now is the immense sense of pride of what we have achieved in two years.”

Dean Barker Post Race Interview

Dean Barker Post Regatta Press Conference

Sir Ben Ainslie (Land Rover BAR)

“What we have achieved so far as a team I couldn’t be more proud of… yes we wanted to win the America’s cup, but we are going to be around for a long time to come and we will do that, we will get the America’s cup home”.

Sir Ben Ainslie Post Regatta Interview

Sir Ben Ainslie Post Regatta Press Conference 

Stay tuned as the defenders Oracle Team USA and the challengers Emirates Team New Zealand face off in the 35th America’s Cup from June 17th-27th.  Also, keep up with the Red Bull Youth America’s Cup teams as they compete in the finals June 20-21st.

Source: Sail Performance Training

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Quality Coaching is Eternal [30]

Six tips to finding a coach that fits:

Fitness, just as much as fashion experiences, fades. As coaches we’ve been privy to them all, answering questions from our clients on everything from the ab roller to hot yoga and ROMWOD. As crazes make their way through the gym, rather than entertain each one, we see it as an opportunity to re-visit the client’s fitness program and explore what’s sparked their curiosity.

Given everyone is physically unique, at OPEX Fitness we specialize in individualized training. A coach will take into account a client’s fitness background, present and future goals, plus lifestyle considerations like work, sleep, nutrition and stress levels before designing a fitness program that’s bespoke to them. If a client is asking for a tweak to their program, irrespective of the nature of the tweak, it’s our task to discover why they’re asking and ultimately, whether their current program is meeting all their needs. We may consider for instance, whether an inquiry about ROMWOD, is an issue with the client’s mobility, a desire to emulate someone they admire, or something else entirely, like a lack of trust in the training process, themselves, or their coach.

It’s hard to keep on the ball when it comes to fitness, which is why we believe in pairing our clients with a professional coach that can do just that. Our coaches ask questions, as well as answering them placing emphasis on good communication, transparency, accountability, resourcefulness, as well as good program design. If you’re uncertain if your coach is the best fit for you, here’s a quick checklist of must-haves.

  1. A recognized professional qualification, such as the Coaching Certificate Program (CCP)
  2. A proven history of gaining results with clients
  3. Expertise in creating individualized training programs
  4. Experience in addressing lifestyle pieces like nutrition, sleep and stress
  5. A consistent, clear and straight forward communicator
  6. An excellent accountability partner

Angel Montemayor matches clients with OPEX HQ Head Coaches daily and offers his advice: “Your coach may be a great friend but if he’s not programming well for you, he’s not worth anything.”

To talk to Angel about meeting your fitness goals with an OPEX Coach, request a free consult with him NOW.


Original blog from OPEX Fitness 

Source: Sail Performance Training

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Quinn Edmonds receiving the Allen Academy Optimist from Liz Adams
Quinn Edmonds receiving the Allen Academy Optimist from Liz Adams

12 year old Quinn Edmonds from Bristol is the winner of the Allen Academy Optimist and will race in the UK Optimist series with support from Allen Brothers, Ovington Boats and North Sails.

Here pictured collecting his brand new Optimist from Liz Adams, MD of Allen Brothers, Quinn was excited to receive his prize. “I have been racing my old Optimist “Flapjack” and managed to improve my results in the Inland Championships this year, so I cannot wait to get out there in my new boat” he explained.

Liz Adams added, “Quinn is a deserving winner and it was great to see how excited he was when he and his father, Nick collected the boat. Allen supports youth sailing and in an Olympic year when we have two Team Allen sailors going to Rio it is wonderful to be supporting a promising young sailor starting out in his career.”

The Allen Academy Optimist Award was started at the RYA Dinghy Show earlier this year to offer a deserving young Optimist sailor a new boat. Supported by Ovington Boats and North Sails, the winner receives the boat for one racing season and returns the boat to be refurbished for next year’s winner. The winner will also receive advice from Team Allen sailors and technical support.