Breathing 101
BREATHING 101 Hey REPers, Coach Christmas here with some Breathing 101 tips! Breathing. We do it without even thinking about it most of our lives. But how is breathing important regarding health? You literally can’t live without oxygen. Regulating your breathing pattern can allow you to either elevate your heart rate or reduce your heart. […]
No Days Off! Sleep Is For The Weak
NO DAYS OFF!! SLEEP IS FOR THE WEAK! If you’ve played sports in the 90’s and early 2000’s, there’s a good chance you’ve heard this. It could’ve been your coaches, your teammates, even in those motivational videos in the early days of YouTube. We as coaches and educators know better now. Sleep is arguably the […]
Advanced Programming
COACH CHRISTMAS My Story. My Mission. Hey REPers, Coach Christmas here with some thoughts on creating advanced programming. In previous articles, we’ve talked about ways to make effective programs. In this article I want to share with you how to periodize your students’ training to help them view their fitness goals as a marathon, not […]
The Do’s and Don’ts of Program Design
The Do’s and Don’ts of Program Design What’s up REPers, Coach Christmas here! Your students have successfully completed their assessments and you’ve given them the task to create their own fitness program! However, there might be a few students of yours that could use additional resources to help them. Have no fear REPers, below I’ve […]
Giving Students the Foundation to Build Programs with 7 Core Movements
How can you as a teacher trust that your students have a good knowledge on how to build a program after an assessment? In previous articles, we’ve discussed what the 7 Core Movements are. These movements, when put together can help create an effective training program. But Coach, what exactly is a program? A training […]
Group Assessments
Hey REPers, Coach Christmas here! In my time as a coach, I’ve had the pleasure of facilitating group assessments for a variety of varsity and youth sports teams, as well as students. Some of the challenges of assessing in a group include: Difficulty personalizing assessments to individual requirements Will likely need co facilitators (helpers) as […]
My Journey as a Fitness & Performance Coach
Hey REPers! My name is Nicolson Christmas and I am the Lead Fitness & Performance Coach at Healthy Living. Healthy Living is an elite training and dynamic fitness center that provides world class training to high performance athletes and working professionals. I’ve had the pleasure of watching REPerformance grow as a company as well as […]
Order of Stretching is Important
When teaching a stretching routine, teachers and coaches often use an order of stretching that starts with the neck and moves down or starts at the feet and moves up. For example, in using a sequence of stretches that moves upward from the feet, you’d first stretch the feet, then the calves, then the shins, […]
The 7 Core Movements
Not too many days go by where I’m not in awe of the human body and its physical abilities (although birds can fly and that’s pretty legit!). We are so fortunate to have the bodies we do so understanding its core movement skills and developing them is first priority. The complexity of what we can […]
Fitness Breaks Keep Students Alert in the Classroom
There isn’t a teacher alive who has not stood in front of a classroom of drowsy students. There’s no doubt that teaching effectiveness is much reduced when students can barely keep their eyes open. Fortunately, fitness breaks can be used to energize such classroom lulls. Energy Breaks A short fitness break of three to four […]