Using Performance Analysis to Improve Your Game

Sometimes, due to unforeseen circumstances like bad weather, illness or even injury, we are forced to sit out training or practice. Don’t look around online for the latest in Adidas soccer shoes. Instead, use this time to watch matches and learn from the greats. You can learn a lot from analyzing other player’s performances.


When going for a match, get the right seats. Ideally, a seat high up or close to halfway. This way, you can see the moves develop and how they change.

The greats

Look for videos of players and specific moves you want to emulate. Create a collection of those videos for a practice database. Professional clubs have sets of videos that players use to incorporate styles of play.

The mistake

Often, it is a good play that creates the scoring opportunity. However, a lot of times, it’s a small minor error that leads to a series of events that creates that opportunity. Spot these mistakes, and learn from them to improve your own game.

Watch the man

Even professional players make glaring mistakes like standing square-on and watching the ball. Staring at the ball like this makes it tough to defend the cross when you should be aware of the ball and the players around you.


Although this will not help your game, pay attention to the gear, these players use. The soccer shoes they use, lacing, etc. You might find something that you should be doing, that you did not think about before.


Determining your Body Type

Before embarking in an elaborate workout plan, it is important to know your body type. Most people already have a vague clue of the category in which they would fall. Factors such as easily taking on weight or difficulty in bulking up are good giveaways.


However, to be on the safe side, it is important to counter check that information. Here are the 3 main body types that people generally fall into. Keep in mind that you might fall in between those types, and that would be perfectly normal.


These are usually thin individuals with long limbs and small joints. They are often blessed with a rather weird quality which makes it easy for them to lose fat. Naturally ectomorphs will require less cardio to get in shape.  However, gaining muscle is hard for ectomorphs. Some even have have to abandon cardio training to concentrate on strength to stand any chance of bulking up.


Mesomorphs are naturally muscular and tend to gain muscles, as well as lose fat, easily. No wonder this is considered as the most lucky body type. Since they already have a natural balance, mesomorphs may alternate cardio and strength to achieve desired body shaping results.


Endomorphs are characterised by their wide clavicles and blocky look. They gain fat easily and have a harder time losing them. This means that endomorphs need to do quite a bit of cardio before seeing any fat loss. As for bulking up, it will only be possible if the cardio sessions are continued.

The Effects of Strength Exercises on the Body

Strength exercises are those where you either lift an artificial weight, or you use your own body as resistance. The more obvious example is weight lifting, while the less obvious examples include crunches and pushups. These exercises suit both men and women, and they are effective in weight management and in shaping the body.


It makes the body look better

The benefits of strength training do not just involve losing excess body fat. Strength training will also tone up your body, leaving you with tighter arms and legs. This is where it differentiates itself with cardio. While cardio will help you lose weight faster, it will leave you feeling rather flab. This depends on how much weight you are losing, but a little strength is guaranteed to make you look tighter.

It burns calories even after the workout

A recent study has seen that strength training exercises actually burns up to 120 calories, 24 hours after the workout. All that while doing your daily activities. Another benefit comes in the fact that your body’s metabolism gets boosted by regular strength training.

It makes you stronger

By regularly applying resistance to your muscles, a person will undeniably end up being stronger, but there’s more to it. By strengthening your body muscles, you are actually making your body more efficient. This means that your body will use more muscles for your daily activity. In turn, this ensures that less strain is applied to your individual muscles, therefore helping to alleviate chronic pains in certain parts of the body.

Steady Cardio Versus Interval Training

Article by Blythe Flake

There are different ways to do cardio workouts. Each has its own advantages and disadvantages. Put simply, it often boils down to what you want as end goal. The difference between the two main types of cardio workouts are explained below.


Steady-state cardio

This is the traditional way of doing cardio. You do a repetitive action for a prolonged period, over a steady pace. One example would be running at a steady speed for 30 to 60 minutes. The advantage here is that the runner is running at a comfortable pace, meaning that the same workout can be done every week for years. The disadvantage is that it is not as effective as it can be, especially in the long run. Doing something at a steady pace means your muscles will adapt so as to burn less calories.

Interval training

Interval training is a more effective approach to cardio. It requires the cardio exercise to be done with more vigour, at the expense of rest times in between. One example would be to sprint for 30 seconds and rest for 3 minutes, for a total time span of 30 to 60 minutes. The advantage here is that the workout is more efficient. By fluctuating the workouts, your muscles have a hard time adapting and end up burning calories every time the workout is repeated. The disadvantage here is the recovery time. Interval training is much more straining, especially for the joints. This makes interval training quite tricky to keep up with.

Best Soccer Cleats by Position

soccer_positions_wingbackWhen you move beyond amateur soccer play and into more serious territory, you’ll start to look at cleats for the next piece of equipment to get a boost out of your game. Depending on the kind of player you are, you’ll find benefits in all sorts of cleats, for many different reasons. You’ll also find that two companies dominate the market, along with other fan favorites like Diadora: Nike and adidas soccer shoes. Both are battling for soccer supremacy, both offer  superior products. So which is right for you?


Strikers demand a shoe that fits the foot comfortably, while providing adequate ball control. Typically, striker cleats tend to feel light on the feet and conform well to the player’s foot. That’s to provide an improvement in touch and power. Some strikers like a more aerodynamic and lighter cleat, such as the adidas f50, because they believe it improves their footwork. Others swear by support and comfort, because it helps them with endurance. Those tradeoffs are worth debating as you look at different cleats.


Defenders want a boot that will match their role in game. For example, wings might opt for the adidas Copa Mundial, which is sleak and light like a striker’s boot. They are going to be doing a lot of running, and may need to play a critical role in setting up a play. Defenders who need to leap, such as a dominant center, will want a balanced cleat that can offer great impact absorption. Nike’s Hypervenom Phantom II works well for this position.


Goalkeepers prefer comfort and shock absorption mostly, but they tend to like a boost in power as well. Keepers may need short but sudden bursts of speed, and usually stay in for the duration of the game so they require endurance. Keepers also tend to hit long balls and require some measure of control in doing so in order to turn the tide in your favor. For many keepers, the adidas Predator is an excellent boot.

Final Thoughts

Synthetic, leather, indoor, outdoor… These are all variables you need to consider. These recommendations are based purely on feel for grass pitch playing. Arena soccer may have some different requirements. The most important idea to keep in mind is to try your boots on and don’t just order the cheapest cleats you can find. You’ll find adidas is one of the best brands in soccer, but Nike, Diadora and others offer affordable alternatives. A good pair of boots, like the Copa Mundial, can last years with care. If you plan to grow your game over time, invest in a good pair of cleats.

With International shipping available, Soccer is one of the Web’s largest specialty soccer retailers. For unmatched customer satisfaction, shop Soccer

Holistic Dentistry Benefits

Your dental health can make you sick! Glendora holistic dental provides patients with holistic health options that make sense. It has been known for numerous years that poor dental hygiene leads to dental disease, and dental disease is now being addressed as an entry point for the spread of disease, infection and toxicity throughout the entire body.


Medical doctors and dentists originally practiced medicine together. Dentists were called dental physicians, but medical doctors dismissed the need to combine both dental health and physical health. This was done in error, because science once again has proven that your well being is connected to your oral health. Dental physicians must be respected in today’s medical field. Glendora dentist offers holistic dentistry that is leading patients towards total body wellness.

Holistic dentistry provides a correlation between mercury fillings and disease that may be caused by deposits of toxic mercury traveling through the blood stream and remaining in body tissue. Gum infections can cause serious health issues, and it may ultimately be the cause of a stroke, heart disease, diabetes, cancer, premature birth, and more. Pockets of toxic bacteria have been created by root canals, and cavitations can be caused when teeth are extracted improperly. They can cause excess bacteria and toxins that invade other systems in the body.

Covina dental office listens to the patient and examines more than their mouth. The holistic approach focuses on total body health and looks for correlations between oral and physical disease. Auto immune responses and physical concerns can be addressed by looking into the mouth and establishing oral wellness. The benefits of holistic dentistry are a visit away. See a holistic dentist and learn more about achieving dental and physical well being.

How To Burn More Fat & Calories For Women Who Want Effortless Weight Loss

womenfatburnerAre you mystified and confused by the concept of fat burning and how to get your body to burn more fat while you sleep?

First understand that the health principles of getting your body to burn fat, verses burning carbohydrates, as its primary source of energy is scientifically valid.

We all are born with a body that burns fat naturally, but through poor diet, stress and a ‘go hard or go home’ exercise mentality we transform to a unhealthy sugar burning state.


There are 7 exceptional good health reasons to transform your body into a fat burning machine!

1. Effortless Weight Loss
2. Easy Appetite Control
3. More Energy
4. Improved Sleep Recovery (sleep less, rest more)
5. Better Quality of Thinking
6. Calm Mood Control
7. Increased Sexual Response

The big mystery is how to achieve a fat burning metabolism?

For most women the answer is a fat burner supplement.

Unfortunately the truth about fat burning is buried under the media hype of Ephedra and other stimulant-like supplements.

Not to mention the considerable differences between men and women’s fat metabolism – something that no one seems to talk about!

That is why a weight loss program like is so powerful – it looks not only at gender but also personality differences. You can take a  Free fat burning assessment on their website.
Understanding how women differ in how they burn fat during exercise and rest is the key to solving the puzzle of fat burners.

Almost everything they told you about Fat burners is wrong

Article written by Remedy Healthcare

weightlossFlip through a magazine, scan a newspaper, or channel surf and you see them everywhere:

Ads that promise quick and easy weight loss without diet or exercise.

Wouldn’t it be nice if – as the ads claim – you could lose weight simply by taking a pill, wearing a patch, or rubbing in a cream?

Too bad claims like that are almost always false.

First off, the public’s obsession over ephedra and other over-the-counter weight loss stimulants exemplify the magnitude of misinformation.

There is a minefield of fat burner supplements that are based on partial truthsexaggerated by powerful marketing campaigns at an enormous cost to women’s health.

The partial truth is that in clinical studies Ephedra does promote fat loss!

With this partial truth the health and wellness industry has flooded the market with these so-called natural fat burners.

As many you may be aware, On April 12, 2004, a final ruling by the FDA went into effect prohibiting the sale of dietary supplements containing ephedrine alkaloids (ephedra) in the USA.

But this has not stopped many women from having access to ephedra-based products through internet sales from rouge online pharmacies.

Also, many of the big supplement companies like Metabolife have simply substituted the ephedra ingredient with a similar derivative called synephrine.

It (synephrine) is a drug that has a very similar molecular structure as ephedra — and when used in place of ephedra the product is labeled Ephedra-Free!
Just in case you want to know… Ephedra, also called Ma huang, is a naturally occurring substance derived from plants.
Its principle active ingredient is ephedrine, when chemically synthesized is regulated as a drug and is used as an effective treatment for asthma.
Over the past 15 years ephedra products have been extensively promoted to:

  • Aid weight loss
  • Fat burning
  • Enhance sports performance
  • Increase energy

While Ephedra products are banned in the USA, there are still a huge selection of similar products available.

There are many fat burners in the market. Just do a google search and you will find them.

If you must have them, then at the very least buy them from a reputable store.

But how do you choose between these products?

What product will give you the best results?

If you care about these questions, then there is only one obvious conclusion!

…my answer is NONE of them! But, if you want a specific review on a fat burners product, is a great fee based service.

The big question is how effective is ephedra-based products and at what cost to your health!

This is where the exaggeration and hype creeps into the picture. After you look at ALL the scientific data on ephedra research you will understand the real story.

What Not to Do On Leg Day

Don’t allow yourself to fall into a void of bad habits and techniques.

leg-dayLeg day has been unanimously voted by many as the most disliked workout day of one’s entire weekly schedule. It’s excruciatingly painful, it makes you walk with a limp, and it’s especially challenging. The horrors of having to endure a 60 to 90 minute leg session once every five days is almost as bad as having to go back to work after a relaxing vacation in an exotic country. Well, that may be reaching, but you get the point. However, if you want to maintain a balanced approach to your workout and benefit from having a symmetrical physique, then it’s important that you take on leg day with fury.

Don’t Become Lazy

It sounds easy. Once you get pumped up, you let the adrenaline take over your body. However, getting the willpower and drive to go all-out during leg day takes a bit of mental preparation, to say the least. Once you begin your workout routine, don’t hold back. Drive yourself with the goal of toned legs, strong glutes, and an impenetrable lower body.

Never Let You Knees Stray Inward

This is important because of the large amount of weight that you’re going to carry, especially with squats. You face the risk of tearing your anterior cruciate ligament, which will undoubtedly leave you writhing in pain. This often arises when one has weak hip abductors. If you feel like you’re carrying more than you can lift, start small. There’s no shame in progressively increasing weight as you get stronger.

Nick Diruscio is a professional fitness trainer that has over a decade of experience mentoring and tutoring individuals that are looking to be in better physical shape.

The Ephedra-Free Myth

fatburnerThe simple fact is there is NO evidence for the safe use of ephedra or ephedrine or the so-called ephedra-free products.

Beware of websites that try to tell you that these “natural” stimulants are safe – there is simply no scientific data to support such a claim.

The Rand Report on the ephedra controversy commissioned by the FDA states that not one single published Scientific Research paper has studied ephedra or ephedrine for more than 6 months.

You can read the report at:

This means that no one knows what is safe and what is not safe over long-term use.
I must repeat – do not be fooled into thinking that ephedra-free products are safe because they are natural. If it is a stimulant of any type… stay away!

What this all means to you is that you are a guinea pig if you use any of these type of fat burner supplements. There is a better way for fat burners then using stimulants!
If you are still willing to risk your health then understand that the limited effectiveness of ephedra and ephedra-free products!

“Effectiveness of ephedra-based products are minimal”

The Rand Report states the effectiveness of these ephedra-based products are minimal at best with huge risk factors :

  • Heart attack
  • Stroke
  • Heart palpitations
  • Psychiatric
  • Upper gastrointestinal effects
  • Symptoms of autonomic hyperactivity such as tremors
  • Insomnia

Did you get that – these fat burning supplements do work – but only barely!

Okay, enough of my preaching – hopefully you see the dangers of ephedra-type supplements as your primary strategy to fat burning.

I sincerely hope that I was able to shed some light on the mystery of fat burners!

The next Fat Burning myth to discuss is the muscle and high intensity exercise myth.