Trainers' Tips | Committee | Program Guide
Trainers' Tips by Paul Goldberg
Paul Goldberg, MS RD, CSCS
Colorado Avalanche
Strength & Conditioning Coach
Registered Dietitian


The Skinny on Good Nutrition and Fitness

Over the past thirty years, the number of overweight children has doubled. Today, one in five American kids is overweight. The increase is everywhere - children, adolescents, all ages, races, and genders. The good news? You can do something about it! No matter what your age, you can make decisions to improve your health and it's never too late to start. Besides burning calories, exercise helps to reduce stress and pain, improve sleep and energy levels, and improve athletic performance. Best of all, it's free! Before making any major changes to your diet and/or exercise routine, make sure you consult a medical or health professional. With their help, you can start making changes in your food choices and reduce your portion sizes. Keep in mind, food and physical activity are a part of your everyday life, so good nutrition and fitness should become a lifestyle, not just a one-time thing. Add physical activity to your routine most days of the week. First, decide which activities you enjoy and then see where they fit into your daily schedule. If you're just starting an exercise program try performing for five to ten minutes every day. Then, once you start feeling good at that level, slowly increase your activity every week by ten minute increments until you reach 30 to 60 minutes three or four days a week. Need suggestions? Walk or ride you bike to school or practice, walk up stairs instead of using the elevator, skate a few extra laps after practice, start a weight-training program, or do push-ups and sit-ups whenever a commercial comes on TV!

In his fifth season with Colorado, Paul oversees the year-round conditioning program of players throughout the Avalanche system and works closely with the team medical staff on player rehabilitation needs.
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