The rate of perceived exertion (RPE) is a scale that can be useful for evaluating the level of effort you are putting into your workout. The RPE scale has different levels, each categorizing a certain effort level. Typically, the range is 1 to 10, with 1 being very light effort and 10 very hard, maximum effort. The scale can be helpful in choosing workouts in various levels of intensity, such as very light, light, moderate, vigorous, very hard and maximum effort. Refer to the scale when evaluating where you are in a workout to help decide if you should increase, decrease or maintain the intensity. Come measure your RPE at Norton Sports Performance for only $2 for a two-week adult class trial.
#nortonsportsperformance #everythingisearned #louisville #workout #exerciseprogram #RPEscale
Norton Sports Performance sportREADY program offers three different age-based classes.
Elementary: Perfect for youth athletes in third through fifth grades, with a focus on proprioception, balance, movement, skill development and fun competition
Middle school: Places an emphasis on learning and developing foundational movement patterns that will be necessary to master as they transition into high school
High school: Pushes athletes in their strength, power, speed, agility and conditioning to ensure they are the best athlete they can be.
For more information check, out our sportREADY Program at NortonSportsPerformance.com/Programs/sportREADY.
#nortonsportsperformance #louisvillefitness #sportsperformance #youthsports #youthsportstraining #highschoolsports
Two weeks for only $2! Give our adult lifeREADY or student sportREADY program a low-cost trial run workout, as much as you want with our coaches for two weeks. We know you will love us!
To sign up for your two-week trial for only $2, visit https://mindbody.io/deals/baptist-health-performance-training/intro-offer-11086?utm_source=facebook&utm_medium=social&utm_campaign=Sports_Performance.
#nortonsportsperformance #louisvillefitness #louisvillegym #sportsperformance
KORT Physical Therapy
September 23 at 4:54 PM ·
Join us Thursday, September 24th at Noon for a live Q&A on Pelvic Health! KORT Physical Therapist and Pelvic Health Specialist Katelyn Morgan, PT, DPT, CLT will be live to answer any questions you may have. Submit them in the comments below, or in messenger.
Can't join us live? Catch the replay posted on our Facebook page shortly after.
Meet Eric Hammer.
Your passion:
My passion has been and always will be coaching. I believe coaching, in any environment, is the key to unlocking success and overcoming barriers. I have been particularly blessed with the ability to be in the strength and conditioning field since 2001 helping athletes, groups, and individuals on their physical, mental, and emotional well-being.
Why do you coach:
I coach because I love to help people. I coach physical development in a wide demographic range of individuals, groups, and teams because I enjoy seeing how health and wellness can positively affect the lives of so many people. I love unlocking an individual’s mental fortitude during adverse times of workouts and seeing how success is achieved in so many different ways. I coach because I love to mentor young coaches, and help grow their development in ways they would not ever know. I coach because I love interacting with people. I coach because I have a skill set that can help people do more things in their everyday lives. I coach because I love wearing shorts and T-shirts to work!
What is your goal with Norton Sports Performance:
My goal is simple, and that is to help develop and drive a system of training for all of our clients to achieve their goals. I want Norton Sports Performance to be known as a facility that can truly train a wide demographic of people in any setting, with any modality, to inspire a change in their current behaviors to achieve their goals. Whether you are a young athlete looking to develop the physical capacities to play your sport better or a seasoned adult looking to do more with life, we have the answer to your question of “What do I need to do?” Come in and let our programs work for you.
Favorite quote:
“Weak things break.”
– Louie Simmons
#nortonsportsperformance #louisville #coaching #sportsperformance #sportsperformancecoach
Harness the power of community in our lifeREADY adult group classes. Try a different class each day and get out of your comfort zone. Coaches guide you through correct form and encourage you to reach deep to crush your goals.
To learn more about lifeREADY adult fitness programs at Norton Sports Performance, visit https://www.nortonsportsperformance.com/programs/lifeready?utm_source=facebook&utm_medium=social&utm_campaign=Sports_Performance.
#nortonsportsperformance #everythingisearned #health #healthandwellness #louisville #getfit
Snack on these easy options.
Your post-workout nutrition doesn’t have to be complicated. These are good, quick options:
• Blend a shake: A shake made with a protein powder, such as whey protein isolate, plus a banana or berries, and some milk or a milk alternative is a simple at-home option.
• Grab a protein bar: A lot of them have an ideal carbohydrate-to-protein ratio to help support recovery, if you’re on the go.
• Make a sandwich: A half turkey sandwich or peanut butter and jelly also would do the job.
• Pick a breakfast fav: Try Greek yogurt or a couple of hard-boiled eggs with some fruit.
• Go for chocolate. Chocolate milk, with a proper mix of carbs and protein, has served athletes as a reliable recovery standby for years.
#nutrition #nortonsportsperformance #precisionnutrition #recovery
Don’t forget about balance.
So, what do you feed those screaming cells? Protein and carbs. That’s their favorite combo. Protein aids tissue repair and carbohydrates help to replace muscle glycogen or your energy stores, maximizing the recovery process.
But it’s not just as simple as just eating any proteins or carbs. You need the right amount. Aim for 20 to 30 grams of protein, and then the amount of carbohydrates will depend on the intensity level of your training session.
• 1:1 carbohydrate-to-protein ratio for lower to moderate training intensity sessions
• 2:1 carbohydrate-to-protein ratio for moderate to high intensity
• 3:1 carbohydrate-to-protein ratio for high-intensity, long-duration sessions
If you work out right before lunch or dinner, that meal can serve as your post-workout nutrition, or you can grab something quick that has the right ratio, depending on your daily calorie needs.
Timing is everything.
At the end of a workout, your cells are wide open and screaming for nutrients. Eating after your training session can jump-start the recovery process by replenishing glycogen stores, strengthening the immune system, and stimulating muscle protein synthesis and repair. Aim to eat within 30 minutes after your training — within 10 minutes is even better.
And you’re not just feeding your hungry cells, you’re also protecting your hard work. While some think depriving the body of nutrients forces it to deplete fat stores, it doesn’t work that way. Instead, not eating decimates hard-earned lean muscle mass for energy, and lean muscle mass burns more calories at rest and during training. So, not fueling up is making your body a less efficient calorie burner.
Right now, our Fall Transformation Challenge is going on and we are stressing to these individuals that the workout is half the battle. Fueling your body intentionally after a gym session can help you to not only improve your results, but also decrease your risk of injury and prepare you for the rest of your day.
Challenging yourself in the gym is the first step in being fitter, stronger and more powerful. During each training session, you’re purposely damaging tissues to then rebuild and repair those tissues to achieve results. But are you wasting your workout if you don’t eat something right afterward?
Check back in throughout the day to learn what you need to know to optimize your post-workout snack.
It’s a new week! Let’s start it off on a great note with exercise, food prep, and fantastic energy!
#Monday #workoutmotivation #goodvibesonly #nortonsportsperformance #motivation #louisvilleky #gymmotivation
Being a great teammate should be the goal of every athlete. #teamNSP believes everyone is an athlete that trains with us in our lifeREADY or sportREADY programs. Our main goal for you when you are training with us is that being a great teammate is first and foremost. A positive side effect of a group/team interaction is learning how to work with and compete with others. This is a skill that will stick with you for the rest of your life.
We try and make it a goal to be the best teammate. Make it a goal to bring positive energy to every workout and challenge in class. Make it a goal to push your teammates so that they can be the best that they can be and make it a goal to pull them along by encouraging them.
Your teammates might not always treat you right, but you can control only what you can control and how you treat others.
#adultfitness #sportsperformance #nortonsportsperformance #sportsperformancecoach #teamnsp #louisvilleky #firstlaw #wellness #strength
After surgery to reconstruct his knee, Trey Murphy faced a long road of rehabilitation. He was determined to get back on the field and play again. Once he’d built up the mobility in his knee, Trey worked with Brock Martin, strength coach with Norton Sports Performance, training alongside high school, college and professional athletes.
NORTONHEALTHCARE.COM
With reconstructed knee, Louisville goalie returns to the pitch with confidence and plans for college | Norton Healthcare Louisville, Ky.
Technique > Consistency > Intensity
Nail down your technique. Make sure your last rep looks like your first. Then add weight.
Norton Sports Performance coaches spend a large amount of time in the warmup stage, going over the proper technique for each lift. Whether you are brand-new or have been at it for years, there is always one little takeaway from each session that will make you better.
#nortonsportsperformance #everythingisearned #lifeready #workout #lifting #louisvillegym #restdays #mealprep #mobility #wellness #technique #consistency
Importance of the squat . . . and the hundreds of variations of it.
Squatting is one of the most beneficial training movements you can perform. The squat helps develop lower body strength, muscular endurance, power, mobility and muscle when completed with resistance and overall intensity. When you perform squatting exercises, you engage all parts of your core — front, back and side — as well as your mid to upper back, arms and shoulders. The pecs are only the muscle group not engaged by the squat.
#motivation #sportsportsperformance #fitnessjourney #fitness #fitnessmotivation #louisville #strength #squat
Happy National Pumpkin Day! Not only is pumpkin tasty, but it also has a ton of health benefits. Here’s a list of creative ways to incorporate pumpkin into your diet this fall.
https://nortonhealthcare.com/news/pumpkin-more-than-for-pie/?utm_source=facebook&utm_medium=social&utm_campaign=Norton_Eats%2CRecipes
Everyone has a vision of their future and goals. Always remember it, even when others can’t see it. Stay true to your goals and dreams and each decision you make will reflect that.
Nothing is out of reach, but you need to stay away from negativity and anyone or anything that drains your energy. It’s so easy for us to lose ourselves in the opinions of others.
Stay grounded. Keep moving forward. Chase YOUR vision!
#nortonsportsperformance #everythingisearned #louisville #sportsperformance #strengthandconditioning #fitness #wellness #chasinggoals #positivity #lifeready
Come EARN YOUR TURKEY! Join us tommorow from 9 to 10 a.m. for a free open gym experience like you have never experienced before!
https://clients.mindbodyonline.com/classic/ws?studioid=758688&stype=41&sTG=22&prodId=11104&utm_source=facebook&utm_medium=social&utm_campaign=Sports_Performance
#nortonsportsperformance #strengthandconditioning #youthathletics #middleschool #thanksgivingday #louisville #kentucky
Get your sweat on for free before you feast this Thanksgiving. Enjoy a FREE open gym experience at Norton Sports Performance on Thanksgiving Day, Nov. 26, at 9 a.m. All fitness levels are welcome, but there is a capacity limit to keep everyone safe. Wearing a Face mask and social distancing is expected as always.
“When it comes to change, nobody will do it for you. You are the only one who can make the change.”
– Unknown
This quote reminds us that we are the only ones in control of the change we wish to make. We must take initiative to create change. If we sit around and wait for someone else, change will never occur.
Zooming into the weekend like …
#nortonsportsperformance #motivation #louisville #kentucky #strengthandconditioning #strength #sportsperformance #sports
Norton Sports Performance will be making a few changes to accommodate the new COVID-19 restrictions. We will remain open and instead of classes, we will offer "Open Hour" time slots. You will reserve your spot (same as if you were registering for classes) and when you arrive you will have to sign in to your reservation through our NSP branded app.
Our coaches will be on the floor to monitor, answer questions, and keep you moving through your workout so you do not exceed your 1-hour time slot.
We are also requiring that everyone wear face masks at all times in the facility, including before, during, and after workouts.
Thank you to everyone for your patience and understanding!
The sportES program is great for introducing strength and conditioning to elementary-age athletes. These classes help to develop basic sport movements such as shuffling, crossover steps, backpedaling, and hip turns. Low-level plyometrics are introduced as well. Come check out a class today!
Forget calorie counting. If you’d like to start eating better, just take a look at your hand. Use your fist, palm, cupped hand and thumb to practice calorie control — while avoiding the hassle of counting calories. Use these guides from @InsidePN.
Elizabeth from SHA LAX deadlifting an impressive 280 pounds!
Happy National Girls & Women in Sports Day! Today we celebrate all of our girl and women athletes! At Norton Sports Performance we are fortunate to have so many inspirational female athletes. #leadherforward #ngwsd
What did you have for lunch today? Our Jumpstart Challenge is in full swing — check out one of our participant’s preplanned lunches. Are you ready to make a change? We can help.
Visit www.nortonsportsperformance.com?utm_source=facebook&utm_medium=social&utm_campaign=Sports_Performance
We have added load, intensity and overall volume in our developmental phases of training for our professional athletes. The emphasis of these phases was on loading the human body to its potential to prepare for the peaking phase as Major League Baseball Spring Training approaches.
As with every program we develop at Norton Sports Performance, our lifeREADY (adult fitness) program resonates with the mantra that we are only as strong as our cores. Worked in throughout our training is specific core work. When your core is stable, you can handle loads of everyday life and be successful at most daily activities.
To register for or learn more about the lifeREADY program, visit https://nortonsportsperformance.com/?utm_source=facebook&utm_medium=social&utm_campaign=Sports_Performance.