Wednesday, April 23, 2014
Inquirer Daily News

Kevin Miller

POSTED: Thursday, March 20, 2014, 5:30 AM
Filed Under: Kevin Miller | Working Out
(iStockphoto)

This week I want mix it up a little and instead of focusing on one topic I want to write a post about ten (10) quick fitness tips. I hope that one of these tips will help you reach your fitness and health goals in 2014.

1. When it comes to warming up most athletes would rather skip the warm up and get right into their training. I understand that things like foam rolling and dynamic movements are not the most exciting drills; however, I believe a proper warm up sets the tone for training. I truly believe spending 15-20 minutes at the start of every session on soft tissue and range of motion drills/movement patterns is important to your long term health.

2. Running wind sprints/gassers at the end of training is NOT speed training. Doing these types of runs has its place when it comes to training. However, if your goal is speed training you need to do your speed work at the beginning of your training session when your central nervous system is alert and fresh. Also, the time spent doing speed training should be short with a long recovery between each run.

POSTED: Thursday, March 13, 2014, 5:30 AM
Filed Under: Kevin Miller | Soccer | Working Out

In preparation for a Major League Soccer season, a lot of time and consideration goes into what the players need to play at such a high level each and every week. As fans, you see the finished product but as coaches we have to assemble a plan that gives our players the best chance for success. During the preseason we have several things to develop—some of the key areas that we focus on are the following:

  • Building a strong aerobic base and alactic energy system
  • Improving movement quality off the ball
  • Building a strong base of strength
  • Implementing a solid nutrition program
  • Focusing on acceleration and deceleration (both with and without the ball)
  • Implementing a recovery plan
  • Stress and fatigue management
  • Assessment and movement screening for each player

It’s naïve to think that every player is going to arrive in camp in great shape. One of the great things about preseason training is that you get to spend quality time (5-6 weeks) on the road with the players and find out where they excel and what areas they may need to improve. Every athlete I have ever met can improve in at least 1-2 areas. As the fitness coach it’s my responsibility to work with the coaching and medical staff to try to identify what areas may be lacking and develop a plan to ensure that every player is progressing towards the end goal—the chance to play at a high level each and every week.

Below are five (5) key fitness/training related areas that we focus on during the preseason:

1. Individual screening, assessments and testing for each player

POSTED: Tuesday, February 11, 2014, 5:30 AM
Filed Under: Kevin Miller | Working Out
(iStockphoto)

When the alarm clock goes off in the morning do you automatically think about the 10 things you need to do before lunch? Do you lay in bed stressing about what you should do first? If you are like most people (including me) you have a lot going on—and with each responsibility comes added stress.

Added stress causes inflammation throughout your body. Some stress, when managed properly (i.e. exercise) can be very beneficial to your overall health. However, when we have added stress (i.e. work, financial, relationship, etc.) this can wreak havoc on the way we feel. Below are some tips to help you manage your stress.

1. Write down a “must do” list before you go to bed

POSTED: Thursday, January 23, 2014, 5:30 AM
Filed Under: Kevin Miller
(iStockphoto)

So you finally did it? You have been on the fence about giving up gluten for a few months — but today is the day that you have marked on your calendar as Day #1 to go gluten-free. Maybe you decided to give it up for medical reasons and you think this will improve your overall health. If that is the case, I wish you the best of luck.

Maybe you just wanted a change and your coach/trainer or coworkers are all talking about the benefits they have seen from giving up gluten. Either way you have decided to throw out all of your bread and pasta and embark on a new lifestyle.

Before I share some tips with you, the reason I am writing this is because I decided to give this a shot. I read the book “Wheat Belly” by Dr. William Davis and I understand the potential risks to gluten. I have also read books by Robb Wolff “Paleo Solution” as well as Dr. Loren Cordain “Paleo Answer” on the potential dangerous of gluten for some people. I wanted to try this nutritional change because I wanted to see for myself how I felt after eliminating gluten for a period of time.

POSTED: Wednesday, January 22, 2014, 1:29 PM
Filed Under: Kevin Miller | Working Out

Kevin Miller, strength and conditioning coach for the Philadelphia Union soccer team takes your questions on how to keep your fitness goals throughout the year from 2pm to 3pm on January 30, 2014.

On a mobile device? Click here to join the chat.


Read more Sports Doc for Sports Medicine and Fitness.


 
POSTED: Tuesday, January 14, 2014, 5:30 AM
Filed Under: Kevin Miller | Working Out
(iStockphoto)

You just finished a great workout at the gym. As you finish up your last “rep” you feel great about yourself. You made it to the gym today and everything felt great. You were able to keep up with the rest of the group, with the workout, and you can’t wait to get back to the gym tomorrow.

You have decided that this is the year that you are going to fit into your “skinny jeans” or compete in your first adventure race. You have taken the steps that are necessary to get you off to a good start.

As you drive home you start to think about what you are going to eat for dinner. As you head into your house you open the fridge you notice that all you have is a bottle of hot sauce, a pizza box with two pieces left over from the weekend and three bottles of sugar-filled sports drinks.

POSTED: Friday, December 13, 2013, 9:30 AM
Filed Under: Kevin Miller | Soccer
Vanilla berry smoothie with walnuts and cayenne.

With the holiday season upon us many people are going to indulge in foods that we know may add a few extra pounds to our waistline. The holidays are about family, friends and food. Most people will tell themselves that they will start their training program AFTER the holidays.

I love to eat around the holidays and I think you should enjoy every appetizer, meal and pie that is served during the holidays. With all of this extra food it’s hard to maintain your weight. Today I am going to share with you one tip that I believe can help you enjoy a second serving of turkey with some apple pie without having to break out a pair of sweatpants(although a pair of Philadelphia Union sweatpants would be a good idea for dinner).

The tip for today is how to make a healthy and delicious smoothie.

POSTED: Monday, November 11, 2013, 9:37 AM
Runners in Manayunk during the 2012 Philadelphia Marathon.

Later this week, thousands of people will participate in the Philadelphia Marathon. Runners from all over the U.S. will head to the starting line on the Benjamin Franklin Parkway to test their endurance, mental capacity as well as their willpower.

For months these people have been logging long hours in an effort to reach their goal of crossing the finish line. For some runners their goal will be to finish. Others may be aiming for the coveted entrance time for the Boston Marathon. Whatever their personal goal, the race is ultimately decided by the runner’s preparation and mindfulness.

Before they embark on the 26.2 mile journey I would like to share some tips for them to help them along the way. Below are 26.2 things you should do before the gun goes off. These tips are in no particular order. 

About this blog

Whether you are a weekend warrior, an aging baby boomer, a student athlete or just someone who wants to stay active, this blog is for you. Read about our growing list of expert contributors here.

Robert Senior Sports Doc blog Editor
Alfred Atanda, Jr., M.D. Nemours/Alfred I. duPont Hospital for Children.
Robert Cabry, M.D. Drexel Sports Medicine, Team physician - U.S. Figure Skating, Assoc. Team Physician - Drexel
Brian Cammarota, MEd, ATC, CSCS, CES Symetrix Sports Performance, athletic trainer at OAA Orthopaedics
Desirea D. Caucci, PT, DPT, OCS Co-owner of Conshohocken Physical Therapy, Board Certified Orthopedic Clinical Specialist
Michael G. Ciccotti, M.D. Rothman Institute, Head Team Physician for the Phillies & St. Joe's
Julie Coté, PT, MPT, OCS, COMT Magee Rehabilitation Hospital
Peter F. DeLuca, M.D. Rothman Institute, Head Team Physician - Eagles, Head Orthopedic Surgeon - Flyers
Joel H. Fish, Ph.D. Director - The Center For Sport Psychology, Sports Psychology Consultant - 76ers & Flyers
R. Robert Franks, D.O. Rothman Institute, Team Physician - USA Wrestling, Consultant - Philadelphia Phillies
Ashley B. Greenblatt, ACE-CPT Certified Personal Trainer at The Sporting Club at The Bellevue
Cassie Haynes, JD, MPH Co-Founder, Trap Door Athletics, CrossFit LI Certified
Eugene Hong, MD, CAQSM, FAAFP Team Physician - Drexel, Philadelphia University, Saint Joe’s, & U.S. National Women’s Lacrosse
Jim McCrossin, ATC Flyers and Phantoms
Kevin Miller Fitness Coach, Philadelphia Union
Heather Moore, PT, DPT, CKTP Owner of Total Performance Physical Therapy, North Wales, Pa.
David Rubenstein, M.D. Main Line Health Lankenau Medical Center, Team Orthopedist - Philadelphia 76ers
Justin Shaginaw, MPT, ATC Aria 3B Orthopaedic Institute, Athletic Trainer - US Soccer Federation
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