https://www.alanaasch.com/blog daily 0.75 2026-01-02 https://www.alanaasch.com/blog/5exercisestobuildyourmentalperformanceskills monthly 0.5 2025-07-17 https://www.alanaasch.com/blog/an-ode-to-teachers monthly 0.5 2024-09-23 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1722794967810-0MVS3ULX0ZP4EP3D32DJ/unsplash-image-w1FwDvIreZU.jpg Blog - An Ode To Teachers - On top of all of that, teachers watch your kids all day. Kids are tough. I’m not a parent so I can’t speak from personal experience, but I imagine that raising children is one of the most challenging things ever. Now imagine dealing with 10-20+ kids at once. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1724002102739-UZNB6IYLQDTQZ5RMUCQ8/unsplash-image-wr0Gx9MsSi0.jpg Blog - An Ode To Teachers - If my tenure as a teacher taught me anything it’s that teachers teach because they love to teach. Because they want to make a difference in the lives of children. There is no thank you that’s big enough for their sacrifice and dedication. But, like I said earlier, I’m going to give it a try. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1722725241489-UPN3PBPW3NO7U2W37XRI/unsplash-image-0EI_4R2r0qg.jpg Blog - An Ode To Teachers - The point of this article is to praise teachers. Teachers, and all school employers, deserve way more praise than this blog article, buried in the depths of the internet, can ever bestow on you. But, I’m going to give it a shot anyway… https://www.alanaasch.com/blog/from-the-field-to-the-plate-how-proper-nutrition-can-transform-your-athletic-performance monthly 0.5 2023-07-11 https://www.alanaasch.com/blog/what-cutting-weight-for-a-meet-was-like-in-recovery monthly 0.5 2023-06-13 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/db0761b3-2885-4f97-a684-7a4adf77a2ed/IMG_6E17BDF5A0E7-1.jpeg Blog - What Cutting Weight For a Powerlifting Meet Was Like in Recovery - My body did not want to lose more weight. Those three pounds were all it planned on losing. However, at that point, it was past the deadline and I had to compete at the lower weight. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/ab636bb6-d732-40cf-922d-521093f46055/IMG_4521.jpg Blog - What Cutting Weight For a Powerlifting Meet Was Like in Recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/e687dea7-cce8-457d-851b-2cf2288d1657/IMG_4519.jpg Blog - What Cutting Weight For a Powerlifting Meet Was Like in Recovery - We all make mistakes. And to be completely honest, I’m scared to put this blog out because what I did is not in alignment with my message about healthy, sustainable, fueling. But another part of my message is against the highlight reels you see on IG, and that no one is perfect. https://www.alanaasch.com/blog/10-things monthly 0.5 2023-03-15 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1678881753033-WCJ465DG8CVOI0V7BIUA/unsplash-image-TzVN0xQhWaQ.jpg Blog - 10 Things I Love About You - I do this so female youth athletes don’t have the same experience I had. I do this to build physically resilient and mentally strong female youth athletes on and off the field. I do this because there is something in my gut that is telling me to keep sharing my story because there are people out there for me to help. And by the way, I am still shy and I have days where I don’t feel confident. But even on those days, I love myself. You can learn how to like yourself, even love yourself eventually, and how to build confidence on and off the field. Spoiler alert, unlike social media, it won’t be instantaneous. But I promise you that it will be worth it. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1677020875478-GMAZTPH97X8T9C8LGQQB/unsplash-image-WQC8HvAU2SY.jpg Blog - 10 Things I Love About You - It took her two days to complete that list. It broke my heart when she was in tears telling us how hard it was for her to complete that list. https://www.alanaasch.com/blog/why-i-dont-time-or-track-my-runs monthly 0.5 2023-01-16 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1661364753902-54RLTYLBN54MFMQ8L8GW/unsplash-image-sgtxFOiBZmQ.jpg Blog - Why I Don’t Track My Runs I decided that I would go out for a run, but I was not going to time it. https://www.alanaasch.com/blog/i-hate-social-media monthly 0.5 2022-11-21 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/41bd706a-25a9-4e75-a770-242e9f6089ab/IMG_1555.jpg Blog - I Hate Social Media - That being said, I don’t have to post everyday. To be honest, I thought that was a way to get more exposure and make the algorithm work in my favor. But, my results clearly show otherwise. Plus, I would post just to post often and not be satisfied with my content. I am going to step back and post less quantity, but higher quality. Who knows, maybe science Tuesday will come back!? Furthermore, I have been making the most progress in building my empire by connecting in-person with people in my community. Shoutout to Mercer County in Central NJ (yes, we exist). https://www.alanaasch.com/blog/why-the-2-mile-run-is-an-outdated-fitness-test-for-soccer-players monthly 0.5 2022-11-02 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/4c8168b6-a26d-4483-939c-cc2a0607e6a4/Blogs+copy+2.png Blog - Why the 2-mile Run is an Outdated Fitness Test for Soccer Players - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.alanaasch.com/blog/3o0opqejulo9swu4uienxnc6tegx9h monthly 0.5 2022-11-02 https://www.alanaasch.com/blog/powerofplay monthly 0.5 2026-01-02 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/984ded12-d2bf-47c9-8581-c804930707c5/Blogs+copy.png Blog - The Power of Play - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.alanaasch.com/blog/what-females-should-know-about-iron-deficiency monthly 0.5 2022-11-02 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/5e05fa96-d215-486a-bfe4-cbee35e9ff38/Blogs.jpg Blog - What Female Athletes Should Know About Iron Deficiency - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.alanaasch.com/blog/summer-reading-lessons monthly 0.5 2022-08-16 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/29b6188c-b9e6-4c93-8e30-136e1ad60e5a/obstacle.png Blog - Summer Reading 2022 - The Obstacle is the Way by Ryan Holiday https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/6d4e3cff-3a20-4d5d-a000-461d85f6567b/empire.png Blog - Summer Reading 2022 - Empire of Pain By Patrick Radden Keefe This book made me angry, yet I did not want to finish it because it was so good. I finished it in Italy, so my two friends who I went with had to hear firsthand the obsession this book sparked in me about the Sackler family. It’s also a bit heartbreaking, but not much hope is offered at the end of this one. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/602e06df-8055-48e6-aed0-4e76cdba6923/Screen+Shot+2022-08-16+at+7.20.46+AM.png Blog - Summer Reading 2022 - Out of the Silent Planet C.S. Lewis I found this gem on a “free books” rack in the library one day. I knew of C.S. Lewis as Chronicles of Narnia guy (also a good read), but did not know what I was getting into with this book beyond that. I just cracked it open recently, and look forward to whenever I can read it. Turns out, this books is also part a trilogy, so I am now excited to read all 3. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/26d91781-e349-43c6-a7ea-baa31d41c1ca/Screen+Shot+2022-08-13+at+7.32.01+AM.png Blog - Summer Reading 2022 - The Five Dysfunctions of a Team By Patrick Lencioni I usually dislike coaching fables, but I didn’t mind this one. While reading about the 5 dysfunctions of a team, I reflected on former team’s I’ve worked with in the past - particularly dysfunctional teams. I wish I read this then because it would have helped me navigate those situations better, and even attempt to make a better impact on those teams. The good news is that I can apply the things I learned in this book moving forward. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1989508f-e502-42a2-bca7-bb5db753a09b/Screen+Shot+2022-08-12+at+11.41.46+AM.png Blog - Summer Reading 2022 - The Choice by Dr. Edith Eva Eger “No one can take what you put in your mind.” In other words, what you put in your mind is a choice. Dr. Eger’s mom told her this while she was imprisoned in Auschwitz. This is a very heartbreaking, yet hopeful book of Dr. Eger’s story, as well as stories of patients she has worked with as their psychologist. Caution: not really a light-hearted, easy summer read. Highly recommend****** https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/da27351f-db20-426f-a180-09f046c7e640/atomic+habits.png Blog - Summer Reading 2022 - Atomic Habits By James Clear I heard James Clear on a podcast and his energy was contagious, even through my headphones. So when I saw this one a reading list for work, I dove right in. Since reading it, I have developed better systems. For instance, I started to get back into my meditation habit. I developed a weekly work/reward system, and am developing a few others to help with my productivity. I often say, “don’t wait to break before you start to build.” This book gives practical advice on how to do that and the methods are backed with actual examples of how experts, coaches, and leaders utilize them. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/60e56300-b8a7-4498-9413-be05211f00ac/ego.png Blog - Summer Reading 2022 - Ego is the Enemy also by Ryan Holiday https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/a56f5696-0de3-4041-a4c0-529345c35079/IMG_1539.jpg Blog - Summer Reading 2022 - As my summer of 2022 comes to end, I am sad because I will not have as much time to sit and read while Kya sits and chews on sticks (pictured left). In attempt to keep these moments alive until next summer, here are all the books I read this summer that did not make it to the BOM (#bookofthemonth that I post on IG every first of the month on @thebettercoach). https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/5c510608-ba67-4c60-aa35-bcb8388db826/Screen+Shot+2022-08-12+at+11.40.05+AM.png Blog - Summer Reading 2022 - The Chancellor by Kati Marton “Strength is in the calm” I heard a story that a powerful, intimidating leader unleashed his dog around Angela Merkel, who has a known fear of dogs. Merkel remained calm, despite this blatant attempt to shake her composure. After I heard that story, I had to read this book. I am happy I did because I also learned about leadership, communication, privacy, politics, other countries, and more. Highly recommend****** https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/6ac55f9d-7695-4b38-b5c2-219fc5dd68e3/trailed.png Blog - Summer Reading 2022 - Trailed by Kathryn Miles This book reminded me why I love spending time in trails, even if they are small ones in Central New Jersey. But, it is important to be careful out there. https://www.alanaasch.com/blog/b6vtahrk1brjwzsfpl0oq0qhdvf0yg monthly 0.5 2022-05-27 https://www.alanaasch.com/blog/the-heel-lift monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/453b44d7-6d62-454d-9b15-ef2f496d52d6/IMG_0677.jpg Blog - The One Thing I Like About Wearing Heels - Ass to calf hold. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/69d02f29-ae5a-4792-96bc-c925c963afcf/IMG_0682.jpg Blog - The One Thing I Like About Wearing Heels https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/ea484ca7-cf41-474b-9d72-321307c9842f/quote+template+%28on+pg+2%29.png Blog - The One Thing I Like About Wearing Heels - Make it stand out IG @thebettercoach https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/bd3c7f7f-5397-415e-a9bc-c671b1cfe313/science.png Blog - The One Thing I Like About Wearing Heels Let me explain -> https://www.alanaasch.com/blog/social-media-break monthly 0.5 2022-05-24 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/f4ff7b8e-e3cf-4c1e-862b-d80a95987181/Blogs.png Blog - social media break - I decided to take last week off from social media. I mostly just use instagram, @thebettercoach, but I also did not check any of the other social platforms that The Better Coach, myself, or Otto have. What happened? I felt a lot better. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1653308923916-5FCQP81XAP5L5TSRUB0W/unsplash-image-CiSizRTO8U8.jpg Blog - social media break - If social media is having that effect on a 33 year old woman with a fully developed brain, then what kind of effect is it having on a high school student whose brain is still developing and will not finish until about 25 years old? ¯\_(ツ)_/¯ I imagine it can’t be great. https://www.alanaasch.com/blog/birthday-blog monthly 0.5 2023-05-07 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/6e4ef20a-b698-4606-affb-bcd12d584ba4/randos.png Blog - Birthday Blog - Updated 2023 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/dbc02321-c483-41e9-8107-20040d8bc82f/09EEC25C-0EA0-422A-B8C0-5C031FADB2EF.jpeg Blog - Birthday Blog - And don’t worry, although Kya does not get a birthday, she celebrates her gotcha day every year on December 31st. But, who am I kidding? Really, everyday is a celebration of Queen Kya in this home. https://www.alanaasch.com/blog/rainydays monthly 0.5 2022-04-07 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/3eed7e8f-ebfc-4dcd-b055-0eb354a6bda0/Screen+Shot+2022-04-06+at+9.24.51+AM.png Blog - Pro tips for Rainy Days - To emphasis my point, my favorite videos are ‘Barbell for Barbell’ with 2 views and ‘Mindful Eating’ for a whopping 3 views. I don’t get it. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/253a0652-b3b4-455e-92ed-e6f31a47a9b3/anydays.png Blog - Pro tips for Rainy Days - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.alanaasch.com/blog/puppies-and-middle-schoolers monthly 0.5 2022-04-01 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/86867680-d8c0-4273-ac9a-1b1667212c69/FB7A2B1D-6B7B-46C1-AB8B-C697092261F1.jpeg Blog - Puppies and Middle Schoolers https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/22e3f7a0-7ec9-454f-8fd1-018690eecbdc/D728FB0A-0399-443F-820D-819C82FD5859.jpg Blog - Puppies and Middle Schoolers - Both include: Energy management Patience One thing at a time Be clear Be concise and bribery with treats https://www.alanaasch.com/blog/coach monthly 0.5 2022-03-24 https://www.alanaasch.com/blog/dear-seniors monthly 0.5 2022-03-22 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/37bce024-6954-4164-8079-c5685f98bf7a/Screen+Shot+2022-03-22+at+5.34.43+PM.png Blog - Dear Seniors, https://www.alanaasch.com/blog/ghosting monthly 0.5 2022-03-17 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1647262460999-RVF450G59HRTQFYZ9KWV/unsplash-image-uWL3al1dom0.jpg Blog - Ghosting I thought ghosting was just a thing that people did on dating apps. I recently learned that ghosting has spread all way to the professional world. Since it is probably going to keep growing into all worlds and relationships, let’s look at some of the positive sides. https://www.alanaasch.com/blog/the-virtue-of-strength-training-in-a-world-of-instant-gratification monthly 0.5 2022-01-20 https://www.alanaasch.com/blog/habit monthly 0.5 2021-12-23 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1631398607353-1A2PMDL3QLVBL71IJA6J/56831856-FC31-4453-9743-BC29689650F9.PNG Blog - Why Habits? - Since I have yet to figure out the flux capacitor, we will have to suffice with tapping into our wise minds and trusting the process. image source: @thebettercoach https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/aed90c0e-35f7-4602-a024-4939a2999574/quote+template+%28on+pg+2%29.png Blog - Why Habits? - Make it stand out @thebettercoach https://www.alanaasch.com/blog/your-body-is-amazing-pregnancy-edition monthly 0.5 2021-12-15 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/9607b6a5-385c-4da2-ac10-8da8c6a51f44/IMG_9461.jpg Blog - Your Body Is Amazing - Pregnancy Edition - Make it stand out I absolutely love her. https://www.alanaasch.com/blog/the-off-season monthly 0.5 2021-12-08 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/59a62bc4-afc4-4c6b-a089-bcd751926611/things+vs+things.jpg Blog - The Off Season - Make it stand out @thebettercoach In brief, the off season is NOT the season to plop on the couch for a few months, and NOT the season to do more competitive things. There is an in-between land where a healthy, productive off-season can be found. https://www.alanaasch.com/blog/re-your-body-is-amazing-gratitude-edition monthly 0.5 2021-11-26 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/e1049037-d0fb-4387-9dd3-83c411960183/Rules.jpg Blog - Re: Your Body Is Amazing - Gratitude Edition - When it comes to your body, you only get one. Don’t just say you appreciate your body, show it. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1637849000410-P451JCR3BI8YP2P69EOU/unsplash-image-0yLmwcXLwLw.jpg Blog - Re: Your Body Is Amazing - Gratitude Edition There is a difference between saying you appreciate something or someone, and actually feeling it. https://www.alanaasch.com/blog/ttthqfyj0s7uicnzgjgwufi7edfesa monthly 0.5 2021-11-12 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/6a3ffe96-eebd-419d-9fc4-144ebf93a241/Screen+Shot+2021-11-10+at+7.53.31+AM.png Blog - Why I Lift Bare(sock)foot - Today, I continue to lift without shoes. Why? https://www.alanaasch.com/blog/the-building-blogs-of-research-part-iii monthly 0.5 2021-11-09 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1632229894787-FH6FFA1Y5PHUJTB7EE1F/Why.jpg Blog - The Building Blogs of Research - Part III Keep in mind that these blog posts are meant to be very basic, however scientific research is not very basic. This blog post is a recording of an episode of Doug Bopst’s podcast called The Adversity Advantage. Doug interviews author Simon Hill. Simon Hill does a much better job than I do explaining the different types of studies. He includes examples, and explains flaws with how media (including but not limited to social media) represents studies. Even though I go over various types of studies in part 1 of the building blogs series, this audio clip takes a deeper dive and gives great examples. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/b120faee-064b-4a93-b7d8-b3d3cade71bb/IMG_9253.jpg Blog - The Building Blogs of Research - Part III - The Adversity Advantage with Doug Bopst Episode: Simon Hill on Revolutionary Nutrition Research and Why Not All Science is Created Equal https://www.alanaasch.com/blog/what-is-mindful-eating monthly 0.5 2021-11-05 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/72af2b62-da49-4cc5-b795-0b54b9cee3e1/unsplash-image-NTyBbu66_SI.jpg Blog - What is Mindful Eating? Despite the picture, you do not need to go to India, the Bahamas, watch the sunrise, or anywhere fancy and sit any fancy way in order to start meditating and/or being mindful. Let’s practice being mindful right now. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1636115114923-5CNVF8M3IZO7BHGRX6OX/unsplash-image-ncK1abCfC90.jpg Blog - What is Mindful Eating? - Woo! You just mindfully ate a carrot. What was the point of that? One benefit of mindful eating is that it is so much easier for me to mindfully eat a meal I cooked with ingredients I bought from local farmers (shoutout to Beachtree, Griggstown, and Cherry Grove right here in Central NJ), compared to Oreos, for instance. Don’t get me wrong, I love Oreos. But I have never eaten a sleeve of Oreos mindfully. …Challenge accepted? Anyone? Gotta make it double stuf though. https://www.alanaasch.com/blog/what-if monthly 0.5 2021-10-30 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1634251278010-RIOG4UMM2X08GRFBXQUE/6.png Blog - What if? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1634251259471-SBXN9JF2LFT994EYMV68/7.png Blog - What if? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1634251366325-52A0BWRX476VFJB8QW1H/what+ifs%2C+words%2C+questions.png Blog - What if? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1634251298969-E4VR52UAKNYSHYTUUGHM/4.png Blog - What if? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.alanaasch.com/blog/your-body-is-amazing monthly 0.5 2021-10-20 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1634736624592-X4S62R4R2THI6LQVVWLS/unsplash-image-TzVN0xQhWaQ.jpg Blog - Your Body Is AMAZING - Here are 5 amazing things about your body… https://www.alanaasch.com/blog/stop-using-exercise-as-punishment monthly 0.5 2021-10-30 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1633957351082-UXH54NPB5NYPLX4OBP33/unsplash-image-KWQ2kQtxiKE.jpg Blog - Stop Using Exercise As Punishment - Our job as coaches is to get to know our athletes. A good starting point is to figure out each one of our athletes’ why’s. One motivation tactic will work for a certain athlete(s), but not all of them. Maybe circumstances will change that. And maybe, as coaches, we can work on creating a competitive, respectful environment with such great buy-in, that competition stakes will be raised naturally. In the meantime, here are some alternatives to using exercise as punishment for losing a game or a drill: https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1633956727101-T0VWD25KVEWVR182GYAF/reasons+I+love+and+hate+things.jpg Blog - Stop Using Exercise As Punishment - Make it stand out Let’s talk about it. Image from @thebettercoach on the better ‘gram https://www.alanaasch.com/blog/confidence monthly 0.5 2021-10-30 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1634076500114-6OLV24FB4XHTST47PL38/unsplash-image-geM5lzDj4Iw Blog - High-Five Ways to Build Confidence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1622477847546-VJ931ML8NJDQEFNIB5BL/D728FB0A-0399-443F-820D-819C82FD5859.jpeg Blog - High-Five Ways to Build Confidence - …Just look at that one! Just look at that smile! https://www.alanaasch.com/blog/the-building-blogs-of-research-part-2 monthly 0.5 2021-11-06 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1633474152799-6D5R28D8EE9PTR6J47L3/DismalCapitalGallinule-max-1mb.gif Blog - The Building Blogs of Research - Part 2 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1632229825751-G29LDW9XXDMT6YJZ3PTS/Why.jpg Blog - The Building Blogs of Research - Part 2 - Keep in mind that these terms and definitions are going to be very basic. It is important to remember that research is not very basic. This blog post is going to cover the main parts of a research study. Those parts are (after the title and the authors), the abstract, introduction, methods, results, and conclusion. https://www.alanaasch.com/blog/the-truth-about-commitment monthly 0.5 2021-10-30 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1630673818532-II8NAO2V1J16UT84H7RA/REASONS+I+HATE+WEIGHTLIFTING+%281%29.jpg Blog - The Truth About Commitment - This article cuts through that toadshit. It is the straight up truth about what being committed to your training, which ultimately is being committed to yourself, looks like. and out https://www.alanaasch.com/blog/the-building-blogs-of-research-part-1 monthly 0.5 2021-11-06 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1632227773044-9IAPYPGD4LL80W6L1HFH/Why.jpg Blog - The Building Blogs of Research - Part 1 This is the first blog in a series that will introduce terms and definitions of scientific research. These terms and definitions are going to be very basic. It is important to keep in mind that research is not basic. This blog post is going to cover the main types of research studies. I give brief overviews of each. These are not the only types of research studies. https://www.alanaasch.com/blog/feeding-friends-amp-family monthly 0.5 2021-09-14 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1631105833809-EDLZIKMKFZF7D0S4RUWN/IMG_8487.jpg Blog - Feeding Friends & Family - We successfully grew green beans, lettuce, carrots, potatoes, fresh New Jersey Tomatoes, zucchini, green peppers, jalapeno peppers, and banana peppers. We unsuccessfully grew cucumber, watermelon, eggplant, and butternut squash. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1631398601912-WA60SOWLX36ZB4F3B6NR/trust+the+plants.png Blog - Feeding Friends & Family https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1631398607353-1A2PMDL3QLVBL71IJA6J/56831856-FC31-4453-9743-BC29689650F9.PNG Blog - Feeding Friends & Family https://www.alanaasch.com/blog/lifting-will-not-make-you-bulky monthly 0.5 2021-10-30 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1631267680401-2HPTMU7I96LQAVMAVX35/bulk%C2%B7y+%CB%88b%C9%99lke%CC%84+Learn+to+pronounce+adjective+taking+up+much+space%2C+typically+inconveniently%3B+large+and+unwieldy.+a+bulky+piece+of+luggage+Similar+large+big+great+huge+of+considerable+size+sizeable+substantial+voluminou.jpg Blog - Lifting Will NOT Make You Bulky - Lifting will not turn you into a “piece of luggage.” Nor will it make you an “overcoat-clad figure.” Whether you remain “small” and “compact” is subjective. As an athlete, you don’t want the other team to “manage.” you And no, you will not become heavily built, stocky, or thickset. Sturdy is another subjective one, and this can be a good thing in your sport. One thing you will definitely be is well built. Image taken from @thebettercoach https://www.alanaasch.com/blog/are-you-committed monthly 0.5 2021-09-03 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1630673950801-4A0NSHHTEY4HI9UISCTM/unsplash-image-MlJ4TeespJU.jpg Blog - Are You Committed? - There were three frogs sitting on a log in the pond. One of them decides to jump off and sign up for training with me. How many frogs are left sitting on the log? https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1630672786539-D91Y1T0M0G7DSP0B9H3B/REASONS+I+HATE+WEIGHTLIFTING+%281%29.jpg Blog - Are You Committed? - Make it stand out Find me @thebettercoach for more. https://www.alanaasch.com/blog/why-all-female-athletes-should-be-able-to-do-push-ups monthly 0.5 2021-10-30 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1629848267593-G3HEAUU3BXRKIO84XBV6/Screen+Shot+2021-08-24+at+7.33.31+PM.png Blog - Why All Female Athletes Should Do Push-Ups - 2. Elbows. Do not bend your elbows at 180 degrees like on the left. Bend your elbows towards your hips at 45 degrees like on the right. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1629849192175-T14VT77Y3D8X8R0Q7TX6/Screen+Shot+2021-08-24+at+7.34.04+PM.png Blog - Why All Female Athletes Should Do Push-Ups - 3. Chin. Tuck your chin rather than let your head flop in order to protect yo’ neck. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1629848207947-SXZNQCUL3W1XJ2BYUO8H/Screen+Shot+2021-08-24+at+7.34.24+PM.png Blog - Why All Female Athletes Should Do Push-Ups - Hips and shoulders. Hips and shoulders should stay even throughout the entire pus-up. https://www.alanaasch.com/blog/come-on-coaches monthly 0.5 2023-05-10 https://www.alanaasch.com/blog/q6ymg2pyj79ho65ns8slamgstdfu0l monthly 0.5 2021-08-13 https://www.alanaasch.com/blog/just-keep-swimming monthly 0.5 2021-08-11 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1628688506583-7KZNQNG3XNTEY5VVAF89/checklist.png Blog - Just Keep Swimming - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.alanaasch.com/blog/the-painting-assignment-part-ii monthly 0.5 2022-01-06 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1628250764043-5J438RYBTE6I6QW52Q2H/Screen+Shot+2021-08-06+at+7.52.21+AM.png Blog - The Painting Assignment: Part II - Anyone youth female athletes out there who can relate? Any adults who do this as well? …and who thinks I should I copy the memoji and go blonde? https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/87b92c5a-b836-468b-b7be-bf2a6a4a5a1b/Screen+Shot+2022-01-06+at+8.38.24+AM.png Blog - The Painting Assignment: Part II Right before I reached out to a mentor for help with building The Better Coach, I noticed on her profile she wrote, “Work Hard. Be Kind.” I did not reach out to her because that was already on my profile and I did not want her to think I copied her. After getting over myself and reaching out, I mentioned this to her and turns out she adopted it from someone else she follows. And I actually got it from this poster to the left I saw around that time in a CrossFit gym https://www.alanaasch.com/blog/your-potential-matrix monthly 0.5 2021-08-04 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1628076904458-J4P8VG31AR08AG06Y9YH/78f0f50285dd11bef4946bc47283e49281-pills-lede.rhorizontal.w1200.jpg Blog - Your Potential Matrix “Remember, all I’m offering is the truth. Nothing more” https://www.alanaasch.com/blog/the-painting-assignment monthly 0.5 2021-07-30 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1627644552264-FH8CQR6434CQDH6U8LNF/unsplash-image-FwF_fKj5tBo.jpg Blog - The Painting Assignment: Part I https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1627643994488-7CIWZZ5BARDWXS1SVHDF/unsplash-image-9rKSUbYaric.jpg Blog - The Painting Assignment: Part I - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.alanaasch.com/blog/why-i-train monthly 0.5 2021-07-28 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1627164031910-JDR7WF3M31XJD1MSTTDT/Why.png Blog - Why? Why do you lace up your sneakers to go on runs when you don’t want to? Why do you show up to the gym after a long day of school or work? Or go early in the AM to make sure you don’t miss it? Why do you train? https://www.alanaasch.com/blog/chase monthly 0.5 2023-05-10 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1626349852632-C1KOACXUGKUT97UIDX3S/REASONS+I+HATE+WEIGHTLIFTING.png Blog - The Chase List: Expanded - Chase soccer balls. Chase whatever sport you enjoy the most. Practice the skills, gain the strength, obtain the right mindset, be a lifelong student of your game. Depending on how far you take it, you will have to make sacrifices for it. No matter what, continue growing and loving the process. Chase purpose. Why do you play? Why do you invest so much time and energy into practices, games, and spending your weekends at tournaments? If your answer is just for a scholarship, keep asking why. My why, my purpose, is to give female youth athletes the tools I wish I had to excel on and off the field. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1626351817278-TC1QZVTWOEIVKXFKQBOD/unsplash-image-B6k7v0eIOYo.jpg Blog - The Chase List: Expanded - Let’s pause real quick and play truth or dare, I’ll go first. Truth: I still have anxiety and I still have thoughts that I’m not good enough. But they are just thoughts. Thoughts can make or break you. Once I started to take action against those thoughts, despite those thoughts, the louder my confidence became and the quieter my anxiety and not good enough thoughts became. https://www.alanaasch.com/blog/11-reasons-why-every-female-athlete-should-have-a-pull-up-bar monthly 0.5 2021-10-30 https://www.alanaasch.com/blog/to-the-athlete-who-is-out-there-struggling monthly 0.5 2021-07-02 https://www.alanaasch.com/blog/category/Strength+and+Conditioning monthly 0.5 https://www.alanaasch.com/blog/category/Nutrition monthly 0.5 https://www.alanaasch.com/blog/category/Science monthly 0.5 https://www.alanaasch.com/blog/category/Mindset monthly 0.5 https://www.alanaasch.com/blog/tag/Mindset monthly 0.5 https://www.alanaasch.com/services daily 0.75 2024-12-27 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1622120737641-2F8UNMUBM3Y6IFF51PRX/IMG_7727.jpg Services - Strength, speed, and agility training. My strength and conditioning training is for athletes who are ready to train better. No cutting corners, no easy quick fix, no magic pill, just hard work and consistency. We will train better by progressing through aspects of physical strength such as bodyweight resistance, external loads, injury prevention, speed and agility, and more. We will train better by taking care of your mind, too. We will work on incorporate breathing, journaling, hydration, sleep, daily habits including social media consumption, and more. Please click the button below to inquire and learn about my in-person training programs in Princeton, New Jersey. One-on-one, small group, remote and hybrid options are also available. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/7d6ddd8f-b937-49d1-ab59-a543a1fbbc5c/IMG_4380.jpg Services - Mindset training. “Baseball is 90% mental. The other half is physical” - Yogi Berra. I struggled with my mental health and my confidence throughout my athletic career and into my 20’s. I get what it’s like to have that hold you back, on and off the field. Today I teach athletes and teams the tools that I discovered along the way, that I wish I had as an athlete, to help with mindset. The truth is everyone has self-doubt and fear. Success happens when we learn to walk through it. Topics and tools include overcoming performance anxiety, mistakes on the field, self-talk, journaling, breathing, and more. Contact Alana to have her come teach you one-on-one, or your whole team, the tools to build confidence, on and off the field. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1731335806969-MTY96RJ2DJR51O8D7NPI/unsplash-image-nTZOILVZuOg.jpg Services - Programming. This option can also be described as “hybrid training.” I give you programs to follow at home, whether you have a full garage gym, belong to a gym, or have zero equipment. We meet and chat regularly to tweak and help you reach your goals. https://www.alanaasch.com/home daily 1.0 2024-12-27 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1653654730213-1APZV91WMU6W5B5VH6DZ/AdobeStock_110243687-645x645.jpg Home https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1653312155069-0OI3CVBWSFXK8WMGVQZR/unsplash-image-CiSizRTO8U8.jpg Home https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1633649811151-1NMXTLMFFTK08PSAM0HV/FREE+PULL-UP+GUIDE.jpg Home - Better Pull-Ups https://www.alanaasch.com/about daily 0.75 2023-05-30 https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1622124780862-7ZPN6Q5FHDXASZ0V6589/IMG_7627.jpg About My name is Alana. I’m passionate about teaching youth athletes how to strengthen their minds and bodies. I grew up playing multiple sports, focusing on soccer. By the time I was a senior in high school my mental game took me out of the game. What I mean by that is my anxious mind took over and I became too physically weak and fragile to play soccer. You can read more about that journey here. Once I gained my endurance back and started to run again, I was confused because I had just run my second marathon, however I could not do one pull-up. To add to this confusion, I was a 4-year Varsity high school athlete. Shouldn’t I know how to exercise? Today, I am a Certified Strength and Conditioning Coach with a Master’s degree in exercise physiology. My goal is to not only teach youth athletes to stay physically and mentally healthy for as long as they want to play their sport, but also educate them on how to do so for life. I offer private sessions, small group training, and I talk to teams and coaches about how to help with mindset training. https://images.squarespace-cdn.com/content/v1/60a001af4e9cf244cb494850/1623155906720-SZ4A5BQZIHQOTSY0QC5I/IMG_6164.jpeg About - Sign up to the better newsletter to not only hear from me, but Kya will also be sending guest emails from time to time Don’t worry, we will not blow up your inbox with junk you will never read. Kya edits all my work. 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