Author Archives: Strength Coach Fernando Rosete, MS, CSCS, USAW

WHY IS HIGH INTENSITY TRAINING THE BEST OPTION?

High intensity training has always proven as the most beneficial type of exercise. But what does high intensity really mean? In simple terms, high intensity is easily determined by your rate of perceived exertion (RPE). RPE could be considered during any type of exercise do determine intensity. The Borg’s CR10 scale simply considers RPE fromContinue reading “WHY IS HIGH INTENSITY TRAINING THE BEST OPTION?”

JETLAG & SHIFTLAG EFFECTS ON BIOLOGICAL CLOCK IN AIR FORCE PERSONNEL: HOW TO CONTROL THAT?

Tactical jobs require the individual’s ability to adapt and overcome many stressors, including schedule changes and fatigue. When the job requires duty during nighttime, this causes a “jetlag” or “shiftlag” effect, depending on the duration of the event. The long-term effects of continuous shiftlag or jetlag are well documented as detrimental and include severe healthContinue reading “JETLAG & SHIFTLAG EFFECTS ON BIOLOGICAL CLOCK IN AIR FORCE PERSONNEL: HOW TO CONTROL THAT?”

55 (KNIGHT HAWKS) SPECIAL SMOOTHIE

Ingredients: 1 cup of Kefir 1 cup of water 1 Banana 2 cups of mixed frozen berries 2 cups of baby power greens (kale, spinach and chard) 1 inch of peeled, fresh ginger 1 scoop Isolate Whey Protein (Muscle Feast, unflavored, grass fed, hormone free) 1 cup of oatmeal Estimated macronutrients per serving: Calories: 599Continue reading “55 (KNIGHT HAWKS) SPECIAL SMOOTHIE”

TRANSCENDENTAL MEDITATION: Application & Benefits not Exclusive to Military Personnel

The study of the interactions of psychological factors, the central nervous system and immune function has been defined as psychoneuroimmunology, which demonstrates the reciprocal relationship between body and mind (2). Based on this relationship, yoga and meditation are known to influence physiological changes. Transcendental meditation (TM) is one of the most studied techniques, recognized asContinue reading “TRANSCENDENTAL MEDITATION: Application & Benefits not Exclusive to Military Personnel”

HIGH PROTEIN WAFFLES

Great surprise for Mother’s day! MIX: 2 cups of oatmeal flour, 1 scoop of isolate whey protein powder, Cinnamon, clove, nutmeg, Salt, 2 Tbs baking soda, 1/2 cup of trail mix. ADD TO THE MIX: 1 cup of Kefir, 2 eggs, 1 Tbs Butter You should get 4 servings. Once ready, add your favorite berriesContinue reading “HIGH PROTEIN WAFFLES”

WHY DO I NEED A STRENGTH COACH?

The intention of this article is to share my own experience in hopes that others would make a better choice, in comparison to mine. This is when the old saying, “live and learn” fits like a glove as I share this with you. I started exercising since I was a small kid, with the influenceContinue reading “WHY DO I NEED A STRENGTH COACH?”

EPOC: THE RECOVERY PROCESS AND BENEFITS AFTER HIGH INTENSITY TRAINING

As a result of a session of any type of high intensity training (HIT), the subsequent recovery period involves an elevated consumption of oxygen to help restoring our metabolism to base levels. This process has been recognized as excess post-exercise oxygen consumption (EPOC). After HIT, the recovery period involves the removal of lactate and hydrogenContinue reading “EPOC: THE RECOVERY PROCESS AND BENEFITS AFTER HIGH INTENSITY TRAINING”

MINDFUL MEDITATION FOR STRESS MANAGEMENT & RESILIENCY

by Fernando Rosete, MS, CSCS, USAW Stress injury could be the result of a single traumatic event, as well as the result of an on-going, chronically elevated hormone levels that cause our nervous system to be in a state of constant alert (Thomas & Taylor, 2015). The current circumstances cause stress in all of usContinue reading “MINDFUL MEDITATION FOR STRESS MANAGEMENT & RESILIENCY”

Progressive Muscle Relaxation (PMR)

This technique has been proven to reduce stress, anxiety, physiological arousal, and decrease cortisol levels, while supporting empathy development and supporting recovery. Progressive muscle relaxaation (PMR) is a process that includes a series of muscle contractions followed by relaxation, while practicing mindful diaphragmic breathing. 1. Place yourself on comfortable position, seating or lying down onContinue reading “Progressive Muscle Relaxation (PMR)”