Why you should foam roll everyday

Foam rolling is one of the most underestimated tools that people do not realize they have right in front of them. When I first started working out I never foam rolled. I would look at people who did it and judge them because they would do it so much. Little did I know this is one of the best things that I could do.

Now it is something that I do everyday and is a very important routine of mine. This helps me with daily muscle relief, improves my circulation in different muscles and also very relaxing your body.

Just like stretching, foam rolling can be a vital part in injury prevention, increasing blood flow, decreasing soft- tissue density and reliving tight muscles. I would suggest doing this pre and post workout.

After an intense session at the gym foam rolling would reduce muscle soreness which is something a lot of people may not know. It can also improve range of motion. I know for myself after practice or a game if I foam roll when I get to my room my body is less sore than it would be if I just went straight to bed.

Try it out for a week and let me know how your body feels after!

How I dealt with depression as an athlete

Being an athlete I know for myself over my college career was tough at times. What a lot of people may find out if they don’t already know when they read this is what we go through mentally and the road blocks that we stumble across every day. Playing college basketball for me was a blessing in it’s self because not a lot of people where I’m from even had the opportunity to do that. But what some people may not know or realize is the amount of work we put in during the off season. And it’s not one of those ordinary gym sessions at the gym that people go through, WE DO THAT AND MORE.

Some people that are reading this may not be able to relate to what I’m about to say because during their careers or in life they were always content with being average. But the people I am writing this for know that when you want to be the best at your craft the amount you put into is endless. You literally work until your body is incapable of pushing any farther and your mind is telling you enough is enough but even then you still find some way to get one more rep in. No offense to any of the coaches that I ever played for but besides some of the assistant coaches that put in the work to get to where I wanted to be they could never relate to the amount of work I put in nor could they understand why I was the way I was.

With this being said there comes a point in time in your life as an athlete where you buckle down and just know you are about to have a breakout year. To me every year was like this because the amount of time and effort I put in the court and the weight room was ridiculous. I was never partying and if I was talking to some chick she had to understand my grind and she was more than likely in the gym rebounding for me. So when you put in time like this and train like this once the season comes mentally and physically you have a mindset of ” Nobody can fuck with me” and it shows by the way you walk and talk. And it is not being cocky or arrogant but it is having supreme confidence in yourself and your in another zone mentally. This is why people would often try to tear you down or say subliminal messages to try and get you on their level but often times it never works because your in another world of your own.

But then it comes to a point where politics get involved and you have to listen to someone tell you what you can and cannot do. This was my biggest issue because coaches can see when your on another level and putting in more work than anyone else and yeah they will commend you for it but if your not being a “Teachers pet” or talking with them everyday and sucking up to them then they will keep lowering and lowering your ego until you feel worthless. This is what happened to me and it got to a point of me saying “Was it worth me coming here” or “Do I even want to play anymore”. And once you start to question yourself and lose confidence in you, your like a dead fish in a shark tank. You are a target and people will see you differently.

Then things will happen like you’ll sit a whole game for no apparent reason or you will have somebody that you destroy in practice start over you in games and you start to think what is really happening. Then you fall into a pit and I was in a dark place where after games I would turn my phone off and ignore everyone and just sit in my room alone and not eat and have tears coming down my face because I didn’t understand. When you love a sport so much and you know your the best at what you do but you are unable to show that talent and ability when it matters it hurts. But not all coaches but some coaches don’t care and you will go through your entire season miserable.

Some ways that I got through times like this is for one you have to mentally detox from everything and everyone and remember all the work you put in. When you do this you will gradually gain confidence back because of the sweat and tears you put into your craft. Next thing I would say is too stay true to who you are. I never forget I had a conversation with my roommate my junior season and I only played 12 minuted in rival game and I felt as though I was not getting my fair shot and I honestly debated quitting the team and going home. Long story short I stayed in the gym and shot everyday and the next week something happened at practice and my senior point guard got suspended. So that weekend I started I had 15 points and the game after that I exploded for 35 points and I was never looked at the same. Moral of the story is that I could have lived on my emotions and quit and said forget this but I stayed deep in prayer and continued to trust the process and eventually I got the respect that I deserved.

I wanted to share this piece with you all so you have a better understanding of what us as athletes go through. And if your an athlete or someone who deals with depression whether it comes to work or something else feel free to contact my Instagram page @Quinnmitchellii so we can talk. I know this is something that we go through alone because I for one went through it and this is the first time anyone will ever know about it but I don’t want that to be the same for you.

Stay blessed

Coach Q

Foods that boost testosterone!

As a man I always wondered how to build my Testosterone levels and wondered what foods could help it. Testosterone is a male sex hormone that plays a role in fertility, sexual function bones and muscle mass. A person’s testosterone level naturally tends to fall with age by 1 percent each year. As we all should know lifting weights is a great way to boost your testosterone but I want to give you a list of foods below that will help you as well.

A person with low testosterone may benefit from the following items

Ginger

People have used ginger for medicinal culinary purposes for years. According to some studys taking a daily ginger supplement for 3 months incrreased testosterone levels. Ginger may also have a healthy affect on your sperm as well.

2. Oysters

Oysters contain more zinc per serving than any other food and zinc is a very important for the health and reproductive function. You may also find this mineral in other selfish, red meat, poultry, beans and nuts.

3. Pomegranates

The pomegranate has been something people have used for a long time to help better fertility. It is used to help boost testosterone in both men and women. It’s antioxidant levels support heart health and stress reduction.

4. Leafy green vegetables

Vegetables like spinach, kale and swiss chard are rich in magnesium which is known to increase the body’s level of testosterone. Some other sources of magnesium include beans, nuts and seeds and whole grains.

Foods to avoid

Some foods can reduce a person’s testosterone levels. People that are wanting to increase their testosterone level should look to avoid processed foods, canned or plastic foods and Alcohol.

Lastly some other ways that many people overlook when they are trying to increase their testosterone levels is sleep. Sleep is something that can increase your testosterone significantly if you are not getting enough of it. Not only will it increase your levels but sleep can also reduce stress and make your body become balanced. Also I would suggest hitting the gym regularly.

If you have any questions or want training feel free to contact me on my Instagram page @qemfitness

Benefits of Semen retention

When it comes to nofap and semen retention this is something that a lot of men struggle with. Some people think that they are just fine masturbating everyday but it isn’t until they run into this issue when they are with a female and they can’t get an erection is when they realize that they have a real issue. What you may not realize is that when you masturbate and release semen you are wasting minerals and vitamins that your body uses to make you a man. In the time that it takes to recover from this is about 3-4 days. So when you do this 3-4 times a day you are literally wasting semen and putting your body into a shock.

When practicing semen retention you will start to notice a lot of things start to happen to you. Below I will list a number of benefits from it.

#1. More sexual power and desire

When you detach yourself from porn and you begin this practice you will actually begin to feel more like a man. When you get around women it will not take much for you to get aroused. You will never experience the feeling of not being able to perform when you’re with your lady.

#2. Sharper Mind

Being an athlete I always stayed in the weight room and worked out on a regular basis. But it was not until I started the practice of semen retention that I realized that my mind would start to be more focused and it would stay sharper for a longer period of time. Steve Jobs also practiced this as we all know the man was a genius.

#3. No more depression and Anxiety

I cannot say that I never feel depression or anxiety anymore but now it is so much rare. I cannot remember the last time that I felt one of these emotions and I realized that this is the best benefit of them all.

#4. Simply more self respect and increased self confidence

When you stop watching porn and practice semen retention you will start to walk with more of a chip on your shoulder. No longer do you feel like a slave to pornography. You will become more confident and start to realize the real power of the mind and how it benefits you.

If you have any questions or concerns or want a consultation feel free to contact me

Coach Q

What happens to your body when you have a hangover

A lot of people don’t realize what is happening to their body when they are having a hangover. They often times just suffer through the symptoms and hope for the best without actually realizing what is wrong with their body. Well today I want to break down each body part that is affected by a hangover and help you understand it more.

When you have a hangover one of the first things that are affected is your head. One of the major issues that occurs is dehydration. The large amount of alcohol upsets the production of vasopressin which is a hormone that controls the fluid balance. This often leads to your head aching the next day.

The next thing that is affected as you may know is your liver. The liver can only detox one drink per hour. Often times people make the mistake of when they feel the headache they look for something to relive the pain such as a Tylenol. Which in most cases Tylenol is a very good pain reliever but when it is from a hangover , when you mix Tylenol and alcohol your liver is forced to work overtime straining to metabolize both substances.

Lastly your stomach is one of the most prominent things that you might notice when you have a hangover. Spiked drinks of any kind irritate the stomach which is why if you drank too much the thought of food or eating food night make you feel sick. Some of the foods I’d suggest eating to help you ease a hangover are bananas, eggs, watermelon, pickles. crackers or nuts.

Now I know nobody’s goal is to ever get a hangover but in the end it may happen to the best of us. So if this happens to you the best solution I can give you is to let time take it’s course and to stay hydrated. I would suggest drinking plenty of water and to get as much rest as possible.

Benefits of meditation

When it comes to meditation a lot of people have mixed feelings about it. I often found myself doing it before basketball games just to calm my nerves and get in tone with my inner self. There are many different techniques when it comes to meditating different than the one that I used. Others do it for different reasons but I often find that people tend to have a bad idea when it comes to meditating. They think it’s not doing it for them or it is just a myth but I want to give you the benefits from it and how it can help you.

Meditation leads to a thicker brain size
Meditation linked to better control of emotions and memory. Certain studies show that meditation significantly increased peoples grey matter in their brain more precisely in the hippocampus region where it focuses on memory and emotions.
Meditations shows to have a positive affect on genes
Lengthens attention span: I experienced this first hand for me because when I would practice meditation before my games I would start to listen to my breathing and control it and when the start of the games started my attention to detail was so much sharper than when I would just go into the game without meditating.
Reduces Stress: Regardless of what situations may have you stressed out at this current moment and time I would suggest mediating because it will definitely take weight off your back and causes you to relax.

Overall I think meditation is something that is very overlooked and when it is done can be very beneficial to you. When I first started out I thought it was not worth doing but then eventually as I got older I realized all of these benefits from it. Try it out for a couple weeks and let me know what you think!

Coach Q

Wonder if Intermediate fasting is for you?

Today I wanted to break down intermediate fasting. A lot of people have a lot of questions and concerns when it comes down to it and I wanted to bring some clarity to some of the questions that you may have. Below I am going to break down the benefits and perks from it and you will find out if it is a good fit for you.

Well one of the questions you may have while reading this is what is intermediate fasting? It is eating within a restricted period usually involves a fast window about 16 hours and an 8- hour eating window.

Some tips to help you

Don’t break fast with a heavy carb meal try to eat a more balanced meal with protein and healthy fats
You can use coffee and tea to curb your appetite just NO SUGAR or creamers

Health benefits

Can help cut help calories by limiting the time period you’re eating
Boost your immune system
Cellular repair of damage and dysfunctional cells
Human growth hormone increases

All of these things are very beneficial when it comes to your body and fasting does help you a lot if you do it the right way. But on the other hand if you have a history of eating disorders or underweight I would not suggest this type of fast.

Why lower calories is not always a better option

A lot of people fall into the trap that eating things with less calories is always a good thing. They go to restaurants and look at the menu and try to see which option is the one with less calories and they automatically assume that this is the healthiest. But I am here to tell you that it is not.

Just become something has less calories than something else does not mean that it is more nutrient dense. This example can be very extreme but you can see how something like this could play out. A lot of people stress that if they eat too many calories that it is unhealthy for them and are very strict when it comes to eating foods with a higher calorie count. But if you slip up from time to time it’s okay you will live and see another day. It’s just being mindful of what you are putting into your body is what I want you to be aware of.

Something that I would suggest when looking at foods with different calories is this:

Check the ingredients
Check the overall sugar content
Check the number of servings in the package

While calories can be a very helpful tool it is never a life or death matter if you eat over your calorie intake for the day. Also there are helpful tools you can use such as caloric measurements to keep your portions in check. But most of all make sure you are getting the proper nutrients and eating whole foods that will help you get the body you are working for.

Self Confidence

Often times when people first start going to the gym they are going for a reason. They either feel as though they are over weight or they want to gain weight or a number of other issues. But as you start to work on yourself and start to look better you will start to notice your confidence start to rise. When you look in the mirror you gain confidence and feel good about yourself. But in today’s society self confidence is often looked at as cocky or arrogant. But I am here to tell you this

Have the most confidence in yourself no matter what people may say. As I start to level up and be more assertive with my time people often confuse me to be arrogant or being cocky. But this is something that comes with the territory, when you are confident in yourself and become more aware of everything around you, you will find yourself distancing yourself from other people. You will find yourself cutting ties with people that are negative and start to put yourself first than them. And trust me they will have an issue with that but at the end of the day you have to do what makes you happy.

Once you stop worrying about what other people’s opinions and what they may think of you, you will start living your life to the fullest and become much happier. Getting to the gym and working out is one thing but once you have that slimmer tone or added muscle that you always wanted you have the right to have confidence in yourself and don’t let anyone else tell you otherwise.

Coach Q

Foods for your body

I wanted to make a post about different foods that benefit different body parts. Often times when people think about foods they never think about how one particular food will benefit them. Growing up people use to say eating carrots will help my eye vision but it wasn’t until I actually did some research that I realized that they actually do. By incorporating different types of fruits, starches, veggies, nuts, and protein you will have your bases covered and will be feeling great! Below I will breakdown it all to you

Food for healthy hair- Salmon( omega-3’s build brain & Nerve cells which are essential for learning and your memory), nuts ( Vitamin E shields cells from free radical damage), berries ( antioxidants fight stress and can improve memory)

Healthy eyes- Eggs (lutein & Vitamin A which protect eyes & support function) Citcrus foods (Contain Vitamin C which lowers risks of cataracts) pistachios (Vitamin E boost eye health)

Healthy lungs – Green tea ( Quercetin acts as a natural antihistamine, Broccoli ( glucosinolates which have been shown to fight off cancer and lung cancer)

Healthy skin- Sweet potatoes ( beta-carotene helps to protect skin from sun damage) Walnuts (fatty acids for healthy skin) Broccoli ( Sulforaphane which protects skin

Healthy Muscles – Chicken ( high protein great source of B vitamins, Beans (good source of plant based protein), yogurt ( Fast digesting whey protein)

Hopefully you find this blog helpful and will help you have a better understanding of your body.