Elevating Off-Season Performance: A Summer of Growth

by | Jul 1, 2024 | Fitness | 0 comments

As the final buzzer sounds and the cheers of the crowd fade away, athletes enter the off-season—a period often marked by a unique set of challenges that extend beyond physical...

As the final buzzer sounds and the cheers of the crowd fade away, athletes enter the off-season—a period often marked by a unique set of challenges that extend beyond physical training. From navigating mental wellness to maintaining peak physical condition, the off-season journey is as much about self-discovery as it is about physical preparation. Let’s delve into holistic strategies that athletes can embrace to not only stay in shape physically but also nurture their mental well-being during the off-season blues. By prioritizing both physical and mental health during the off-season, athletes can emerge stronger, more resilient, and ready to conquer the challenges that lie ahead.


The Infrared Sauna Experience

One innovative approach gaining traction among athletes is the use of infrared saunas. Beyond their traditional relaxation benefits, these saunas penetrate deep into tissues, promoting muscle recovery and reducing inflammation. Recent studies published in the Journal of Sports Medicine have highlighted the potential of infrared sauna therapy in improving athletic performance by enhancing blood flow and oxygenation to muscles, thus aiding post-workout recovery.1


Light therapy in infrared saunas, often referred to as chromotherapy, involves exposing the body to colored lights to promote various health benefits. Experts suggest that different colors can stimulate specific energy points in the body, potentially enhancing relaxation, mood, and overall well-being.


Chromotherapy suggests that different colors can positively impact the body in various ways:

  • Red is believed to increase energy and stimulate circulation.
  • Green is believed to promote balance and harmony.
  • Blue is thought to induce calmness and relaxation.
  • Indigo is associated with intuition and spiritual awareness.
  • Violet is believed to stimulate inspiration and imagination.


Visit Sunlighten: www.sunlighten.com or Clearlight Saunas: www.infraredsauna.com for more information.2



Unlocking Performance with Supplements

Supplementation plays a pivotal role in an athlete’s off-season regimen. The right combination of supplements can optimize performance and well-being by enhancing recovery and supporting immune function. Athletes are increasingly turning to supplements like omega-3 fatty acids and amino acids, backed by research published in the Journal of Exercise Science & Fitness, demonstrating their efficacy in muscle repair and cognitive function.3


Coach Ashleigh’s top 5 picks for building strong athletes in their off-season revolve around a combination of these essential supplements, carefully selected to optimize performance, recovery, and overall well-being.


.L-Carnitine: Supports brain health by enhancing cognitive function and reducing mental fatigue, crucial for maintaining focus and performance during training and competition.


Zinc: Enhances testosterone production, which can support muscle growth, strength, and overall athletic performance.


Omega-3 Fatty Acids: Reduce inflammation, support joint health, and promote overall cardiovascular well-being.


Branched-Chain Amino Acids (BCAAs): Promote muscle protein synthesis, reduce muscle soreness, and aid in muscle recovery, especially during periods of increased training volume.


Vitamin D3 + K2: Enhances bone health by aiding in calcium absorption and utilization, supporting muscle function, immune system function, and cardiovascular health, essential for overall athletic performance and recovery.


Harnessing the Power of Vitamin D

Amidst the summer sun, athletes can harness the power of vitamin D to support both physical and mental well-being. Beyond its role in bone health, vitamin D has been linked to mood regulation and cognitive function. Supplementing with vitamin D during the off-season can mitigate the risk of deficiency, ensuring athletes maintain optimal performance levels and mental resilience, according to a 2020 study conducted by Gomez-Pinilla et al.4



Apollo Wristband: A Wearable for Mental Wellness

Technologies like the Apollo wristband offer a unique solution to address the mental aspect of off-season training. This wearable device leverages vibrational therapy to modulate the body’s stress response, promoting calmness and focus. Integrating an Apollo device into daily routines can aid athletes in managing stress and enhancing recovery, ultimately contributing to improved performance on and off the field.


You can find the wristband at www.apolloneuro.com.5



Virtual Support: FaceTime Workouts and Strength Coaching

Virtual workouts and remote coaching have emerged as invaluable tools for athletes during the off-season. Through platforms like FaceTime, athletes can stay connected with their strength coaches, receiving personalized guidance and motivation from the comfort of their own gyms. This virtual support system fosters accountability and empowers athletes to maintain their training regimen regardless of location.



PNOE VO2 Max Testing: Precision in Performance

Understanding individual physiological parameters is key to optimizing training strategies. PNOE VO2 max testing offers athletes insights into their aerobic capacity, enabling personalized training plans tailored to their unique metabolic profiles. By fine-tuning training intensity and duration based on scientific data, athletes can maximize their off-season gains and transition seamlessly into the next competitive season.


You can visit www.pnoe.com for more information.6



The Network of Strength United:

I’m delighted to introduce my esteemed network of coaches and doctors, each possessing unparalleled expertise in the realm of athletic performance. These mentors have been instrumental in my personal growth and professional development. With the right tools and mindset, the off-season becomes not just a period of rest but a transformative journey toward peak performance and holistic well-being.


Whether you’re an athlete seeking to optimize your performance or a medical practitioner aiming to enhance athletic outcomes, I wholeheartedly recommend the following individuals:


Eric Allen of ERA Fit

Andre & Susan Benoit, CSSC Education

Anthony Castore of Castore Performance

Coach Cole of Tru U Mindset

Ryan Faehnel, Athletic Performance Specialist

Dr. Eric Fete, The Fitness Physician

Jason “Gus” Gusic of Westside Barbell & Conjugate Tactical

Dr. Michael Peters, Anti-aging Physician

Dr. Jeremy Girmann of Inertia Medical

Kilo Strength Society

Berti Olevertti of No Limit Fitness

Ben Prentiss of Prentiss Hockey Performance

Ashleigh Quint of Uplift Fitness & Wellness

John Quint of Functional Range Conditioning

Butch Reynolds, Olympian & Coach

Milo’s Sarcev, online Performance Coach

Bryan Saunder, Performance Coach

Sarah Scholl, Athletic Performance Coach

Dr. Andreo Spina of Functional Range Systems

Christian Thibaudeau, Thib Army

Annette Verpillot of PosturePro

Derek Woodske, Worldwide Coach

Wesley T. Watson, Worldwide Coach

Adrianne Wilson, Athletic Performance


Each of these professionals has made an indelible mark on the athletic performance industry, and I am confident in their ability to guide and support you in your athletic endeavors.


For inquiries regarding speaking engagements, health, wellness, and strength, please contact Ashleigh Quint at IG @up_lift_gym or via email at Ashleigh@uplift-gym.com.7

Ashleigh Quint

Ashleigh Quint


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