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Joanna Amstelveen and WPT are partnering to offer a full service solution for clients and athletes to have the elite expertise in training and nutrition to help maximize fitness and performance.

It is safe to say that nutrition plays a vital role in your body composition goals, as well as your performance goals. How you eat, train, and recover are the determining factors for your success.

With so much misinformation out on how to diet, and “what you should be eating”, it is easy to get lost in the noise. Education is key.

This is where Joanna comes in.

A former FIU classmate who currently resides in North Carolina, Joanna’s extensive experience and education in nutrition and sport has helped catapult her into a TRUE nutrition expert and powerful resource.

We will be partnering virtually through the WPT training app where, as well as virtual workshops, blogs, scheduled Q and A sessions for YOU, and extending her services to WPT clients and athletes as needed.

We are very excited about this step and what the future holds.

Joanna Amstelveen bio:

Joanna Amstelveen is originally from Jacksonville Florida where her family still resides. After obtaining her Bachelors of Science Degree in Dietetics and Nutrition from Florida International University in Miami, Florida, Joanna was hand selected for one of two available positions within the United States Air Force Dietetic Internship Consortium. This two-year program provided Joanna with not only her required Dietetic Internship, but allowed her to receive her Masters of Science Degree in Nutrition from Baylor University. Her dietetic internship provided her with a vast range of dietetic experiences while working at Brooke Army Medical Center, San Antonio Texas, the Army’s largest medical center. After her internship, Joanna worked as a Registered Dietitian (RD) at the outpatient clinic and was given the opportunity to run with the Fort Sam Houston Army 10 Miler team in Washington, D.C. As a result of her hard work and dedication, Joanna was later promoted to Assistant Chief of Clinical Nutrition of a 320-bed hospital, where she oversaw 6 civilian and 1 military RD. As her career progressed, she became Flight Commander of the Nutritional Medicine Flight and was responsible for 41 enlisted members and 1 newly commissioned officer.

After Texas, Joanna began working as the Nutrition Program Manager at Spangdahlem Air Base in Germany where she was the only dietitian on base. During this time, Joanna worked with the community to promote healthy eating on base while seeing patients individually. She also completed regular segments on the Air Force Radio to promote nutrition and health. Joanna provided one-on-one counseling, nutrition education and group classes to military members and beneficiaries in the areas of weight loss, weight gain, picky eating, fad diets, performance nutrition, energy drinks and caffeine, and supplements. In February 2018, she passed the exam to obtain her board certification as a sports dietitian. From Germany, Joanna moved with her husband to Fort Bragg, NC where she currently resides.

As an Air Force veteran and Army wife, Joanna has a passion for helping people eat well and feel their best. She opened a private practice in September 2019 to provide individual counseling and group education to children and adults. Joanna provides nutrition education on many topics to include weight loss or gain, child nutrition, vegetarian or vegan nutrition and specializes in performance nutrition as a Certified Specialist in Sports Dietetics (CSSD).

Thank you for partnering with us and offering your expertise in nutrition and health.

Chances are, when you think of the words “Core Training” one of the first thoughts that come to mind is sit ups and planks.

Not bad exercises to do to “strengthen” your core, but definitely not the only exercises for “core” training. These focus on just a single aspect of true “core”strength.

On that note, let me briefly explain why I use “” around the word “core”.

Most people link “core” with having a 6-pack, assuming that if you actually have a 6-pack, you must be strong in that area.

On that same token, if you ask 10 people as to what constitutes the core, you may actually get 10 different answers (ok maybe 2-3 answers will be the same), with people mainly insinuating that strong abs equals a strong core.

While the simplicity of seeing abs makes for a convenient answer, the core runs deeper than this and includes an intricate network of muscles that work in sync to create a strong body and movement.

The core moves laterally, flexes and extends forward and backward respectively, and also rotates.

Each of these motions involve more than just abs. They include lower back, hip, glute, obliques, and you can even say quad and hamstrings to an extent.

Hence, when I put “core” in “”, I’m just trying to simplify and use a term commonly used amongst the populace.

In Comes the Kiro Core

Good friends Kika and Roberto Mela of Mela Therapeutics located in South Florida are 2 of the top Sports Therapists in the entire country.

Having extensive experience working with multiple 1st round NFL drafts picks (every year might I add), to elite athletes in the NBA, NHL, MLB, MMA, Tennis, Kika and Roberto are experts in their field, applying precision techniques to recalibrate the body, get muscles innervated and firing correctly, and position athletes to perform at their peak.

Through years of working with elite athletes and clients, the Melas recognized a need in performance world for a versatile tool that could better isolate core motions and apply a dynamic resistance throughout the multiple planes of motion.

The goal was to also be able to train these motions without compromising spinal and joint integrity, and not veer too far from actual human and elite athlete movements, like traditional “core” exercises can sometimes do.

Hence, they invent the Kiro Core Harness.

Designed to specifically provide multiple levels and angles of resistance for the core, and scapula, it pinpoints the angles and movements necessary for true core strength and movement. With sliding rings built in, the different levels of attachment allow increased resistances from several angles.

We use the Kiro Harness for general strength training, speed training, rehab and spinal stability strengthening, football and baseball specific skill development, rotational strength for throwers, core endurance through pulling a sled at various angles to challenge spinal erecters and rotators (as seen in the above image), and also for our “older” population of clients needing to stay strong without overdoing it.

Because the harness is able to engage more muscles while moving in different directions and provide rotational resistance, you are able to create stronger, more efficient movement at the trunk and spine.

For someone coming back from an injury, the harness allows us to train the same muscles used to sprint, without actually sprinting, positioning the athlete for a stronger return to play once medically cleared.

This is actually a great tool if you are a practitioner, chiropractor, or sports therapist looking for a solution for patients to get stronger without overloading the joints.

Below are 5 Kiro Core exercises we use for our athletes and clients.

1.) Trunk Rotation:

The purpose is to Train the back rotator and back extensors. Note her controlled movement. A slower eccentric, isometric, and concentric motion allows for better control and strength. Even though not actually running, we are training the same muscles involved in transferring forces while running. Great for ANY fitness or athletic level.

2.) D Line Get Offs

A more advanced and specific movement here. Applying an anti rotational concept to the defensive end position, creating core resistance while taking off. Very much applicable for this specific athlete as he must bend, turn, and RESIST getting turned all while moving upfield. The intention is to increase the threshold of the rotators in game situations, and increase punching power.

3.) Anti Rotational Split Jumps

Applying the same concept here of resisting rotation, keeping stable at the trunk while performing explosive split jumps. Here there is a focus on the erectors and rotators. While this movement is not specific to a particular sport, there are multiple spors that involve hip separation, rapid deceleration and reacceleration. Training the core to remain stable during such movement allows for more efficient movement into and out of these positions. For this particular drill, there is also an endurance component involved to increase work capacity over time.

4.) Tempo March

Note here the controlled limb speed. The intent here is train single leg strength at the hip, glute, ankle, and knee while resisting rotational forces. In this case we are facing away from the resistance, and targeting more the rotating abdominal. Client here is coming off of 2 knee replacements, and gaining movement integrity is a key goal.

5.) Scapular Elevation

Here the empahsis is to elevate and depress the scapulars of the shoulder. Note that since it is hooked to a single side, we are also working anti rotational forces. Great exercise to strengthen the shoulder for rehab, and also for throwing athletes to better stabilize the shoulder and rotators.

We typically complex these exercises as a part of a strength or power circuit, or perform a Kiro Core Complex to prep the trunk for an intense loaded exercise.

******

Whether a Lacrosse player, a sprinter, a lacrosse player TRYING to sprint faster, a baseball athlete wanting to increase throwing speed, a basketball athlete, football athlete, a tennis player trying to improve your serve, or just someone wanting to be stronger and reduce pain, the Kiro Core Harness is a great tool to have in your arsenal to help improve theses areas.

With so many intricacies of movement involved in motions that we do on a daily basis, and that athletes do day in and day out, having a way to better specify angles of resistance to increase strength and efficiency of core motion is a game changer.

Great work Kika and Roberto!

Injuries happen. It is one of those things in life that is inevitable.

You could be a football player who tears his ACL during a practice, OR you could be corporate employee who blows his ankle out going up the stairs while headed in the office.

It happens.

Now, the obvious thing to do is get the injury medically treated as fast as possible.

You have probably heard of the term R.I.C.E. (Rest, Ice, Compression, Elevation)?

This strategy is put in place to help the affected area heal more quickly.

Your doctor might give you some meds to take to reduce inflammation depending on how severe the injury, but in the end its about taking measures to ensure that you heal as quickly and efficiently as possible.

But have you ever thought if you should be eating different when overcoming an injury?

One overlooked component to speeding up the healing process of an injury is your diet.

Nutrients play a critical role at the cellular level, and at a point and time where new cells are being formed to help repair damaged tissues, muscles, or ligaments, the production quality of those cells can make a difference in the healing process.

The vitamins, minerals, and proteins from food will help deliver and enhance healing.

With that said, there are 6 things to remember when recovering from an injury, but before delving in, here are 3 stages that happen within the body when an injury occurs:

Step 1: Inflammation.

This is stimulated by the increase of movement of inflammatory and immune chemicals into the injured areas. It is the first step in the process for removing damaged cells. This is the part of the injury process where swelling, pain, redness, and even heat to the affected area occur.

Step 2: Proliferation

In this stage, most of the damaged tissues and cells will have been removed from the injury site, and new blood vessels have developed.

This allows oxygen and nutrients to start getting through again, while proteins like fibroblasts and collagen are laid down to develop new tissues (scar tissue).

The scar tissue will contract and shorten as time goes, ultimately reducing the size of the injury.

Step 3: Remodeling

In this stage, old collagen is slowly removed, new collagen begins to get laid down in its place becoming a permanent part of the new structure.

It’s important to highlight what happens during an injury so you can get a better understanding of what happens at a cellular level and understand that WHAT and HOW you eat can affect it.

Proper eating supports:

-Inflammation control

-Immune function

-Repair and rebuilding

Here are 6 nutritional steps you can take if you are going through a significant injury that will help you heal more efficiently, potentially faster, and come back stronger than before.

1.) Delay taking pain relievers (unless otherwise directed) for 3-5 days after an injury and avoid anti-inflammatories for the first 1-2 days. Medicines like Advil, Ibuprofen, Tylenol and other anti-inflammatory drugs can reduce pain and swelling, but also slow down healing.

2.) Eat more anti-inflammatory fats. The fat can influence recovery and help manage inflammation. Naturally occurring fats like Omega-3 fatty acids found in fish, flax, chia, hemp are the most ideal place

3.) Reduce processed carbohydrates. Refined carbs and sugars can increase inflammation and slow down the healing process.

4.) Increase your fruit and vegetable intake. Eat 1-2 servings of each at every meal. Aim for fruits and veggies that are rich in Vitamins A (carrots, sweet potato spinach), Vitamin C (broccoli, oranges, berries, bell pepper), Zinc (mushrooms, spinach, baked beans). Fruits and veggies contain the nutrients that will ultimately get delivered to the new tissues.

5.)Increase protein. Make a super shake to help you get more if you can’t or don’t have the necessary time to prepare the foods that contain it. Make sure if you use a protein powder, that it is high quality and well researched. Here is what I recommend.

6.) Take a multivitamin and mineral support that contains Vitamins A, D, C, copper, and zinc. The Vitamin A supports early inflammation during injury, helps reverse post-injury immune suppression, and aids in collagen formation. Studies have shown that collagen cross linkage is stronger with Vitamin A supplementation and repair is quicker.

As you can see, treating an injury is more than about rest and icing the area (even though it certainly helps if needed). What you eat plays an important role in the healing process, even to the point that if not done well, can slow the process down.

Solid nutrition practice will help not only if you are injury free and need want to be healthy, but also when you are overcoming injury. So parallel to the medical treatment that you undergo for your injury, whether just a small band aid, or a cast post-surgery, make sure to take the nutritional measures necessary to help you come back even stronger.

And if you feel like you aren’t getting the nutrients necessary, or struggle with eating your fruits and vegetables like you should, let’s hop on a short call and see how we can help.

You are a junior or a senior in high school.

You kept hearing all throughout your freshman and sophomore year that your junior year is supposed to be the most academically challenging year of your high school career.

You are pretty “advanced” in school, and are taking multiple AP classes, on top of a rigorous practice schedule that lasts several hours per day.

Classes are loaded, you have tests and assignments it seems every other week big with assignments due.

As soon as school is done, now it’s time for a practice and the coach expects you to be at the top of your game every single day. You are already beat from school, you may have some great practices, but you have to pull every ounce of your energy to make it happen.

After an hours long practice, now you must go home, and study for a few more hours for that AP exam coming up, keeping you well up past midnight, only getting a few hours of sleep only to repeat the cycle the next day.

You feel burned out.

Sound familiar?

Here are few tips to help you be at your strongest mentally and physically during the process:

1.) Eat Breakfast: For some reason or another, a lot of teenagers forgo breakfast, starting the day already on a depleted energy system. DON’T DO THIS! Your brain is a muscle that requires that energy to be as efficient as possible. On an empty stomach, you are not as mentally sharp. Even if it is something like a yogurt, granola, trail mix, fruit, make sure to eat something before starting the day so you can be sharp for the test, and sustain energy that will last you until your practice

2.) Maximize your Sleep: Yes not every night you will be able to get in bed at a decent time. When you do finally hit the hay, make every hour count. One way to do that is to eliminate screen time at least 30 minutes prior to bed. This way, you won’t stimulate your brain as much, and you can get to sleep faster, AND get into a deeper sleep, which promotes better restorative sleep.

3.) Increase Protein intake: Going to school, learning, test anxiety, stress, practice, working out, all put wear and tear on the body. Your muscles get broken down faster than they are getting built up. A lack of protein in the body will slow down the recovery process. Increasing protein intake through foods, or additional supplementation will aid, even speed up the recovery process. Eat more lean meats, take a high grade, research backed quality protein throughout the days. Specifically, immediately after intense activities like practice and or workouts.

4.) HYDRATE!!! Do not forget to nourish your body with it’s most basic need. Water. You might not feel it throughout the day, but when you are not drinking enough water, muscle performance starts to decrease. In a sense, when you are NOT hydrating, you are dehydrating yourself. This will affect your physical and mental performance. Keep a bottle with you throughout the day and set reminders to drink at set times. Make sure to be replenished before practice and immediately after.

5.) WORKOUT: Even if it is for only 20 minutes, try and get in some form of strength training. Stress from school and practice increases hormonal activities that break down muscle strength. Resistance training will not only slow down the process but MAKE you stronger. This should be a goal especially of you have maintain a high performance for sports as well. Try to make time for it. You will unfortunately feel the effects of NOT doing it once your season hits, and you aren’t able to maintain high performance throughout the season. Make sure to follow a structured system that progressively builds you up rather break you down EVERY time.

Try implementing these 5 strategies in your daily or weekly regimen so that you can maintain peak performance in the classroom, AND on the field without feeling worn down all the time because of a demanding high school schedule. If you would like additional specific advice from me, I’d love to help. Let’s set up a short call here and hop on the phone, and I will answer your questions.