Move Better, Recover Faster, Perform Stronger
The most trusted authority in keeping athletes healthy.
26/11/2025
Hamstring injuries are one of the most common issues we see in athletes.
Learn how to stay ahead of your hamstring health at our FREE workshop where we will walk you through causes hamstring injuries and how we help manage them when they do happen. You DON’T want to miss this opportunity to learn 🧠
Join us as we break down:
• Common causes of hamstring strains
• Key prevention strategies every athlete should know
• Early warning signs to watch for
• Treatment options + realistic recovery timelines
• Proven training tips to boost performance and reduce reinjury risk
📅 Wednesday, December 3
⏰ 6:30 PM
📍 The Training Yard — 6320 Fairdale Ln, Houston, TX 77057
This workshop is perfect for athletes of all ages, families, and coaches who want to build stronger, quicker and safer performance and recovery.
See y’all there!! 👊🏼
09/11/2025
Every athlete’s program SHOULD include eccentric training. Here’s why
1. MUSCLE GROWTH & STRENGTH. Eccentric training places greater stress on muscle fibers resulting in increased micro trauma and subsequent growth from rebuilding. This has been shown to result in greater strength gains compared to concentric training alone. It also cause more soreness which makes dosing VERY important.
2. ATHLETIC PERFORMANCE. Increases in muscle strength have a direct relationship with improvements in power and speed. As muscle mass increases, so does one’s ability to move weight faster. All of which are crucial to being a dominant athlete.
3. INJURY PREVENTION. Many of the injuries seen in competition can be linked to poor eccentric strength and deceleration. As an athlete’s speed increases, their ability to control this speed becomes much more important. Eccentric training will improve the BRAKES!
4. TENDON HEALTH. Eccentric training helps to increase collagen synthesis increase blood flow around the tendon. This in combination with dry needling is a very effective combination!!
5. FLEXIBILITY. Eccentrics actively lengthen a muscle under tension which has been shown to be more effective than static stretching with longer lasting results.
6. MAINTAINING MUSCLE MASS. As we age, our ability to maintain and grow muscle mass becomes more challenging. Muscle loss is linked to increases in intramuscular fat, reduced quality of life, increased prevalence of chronic diseases and a decline in cardiovascular capacity. Eccentric training has been linked by multiple lines of evidence to prevent or reverse sarcopenia. More muscle = more independence.
06/11/2025
NEAT = The Most Overlooked Fat Loss + Hormone Health Tool!
Non-exercise Activity Thermogenesis (NEAT) is all the energy you burn outside your workouts — walking, cleaning, dancing, taking the stairs — and it can make up to 40% of your daily energy burn 🔥
For women, increasing NEAT is a game changer for:
💫 Preventing metabolic slowdown
💫 Supporting estrogen + progesterone balance
💫 Regulating cortisol + blood sugar
💫 Improving recovery + reducing inflammation
You don’t need more workouts… you just need to move more often. 🚶♀️
Consistent movement boosts blood flow, lymphatic drainage, and even emotional regulation throughout your hormonal cycle.
Small daily actions make a big impact on your energy, hormones, and body composition. 💪
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06/11/2025
NEAT = The Most Overlooked Fat Loss + Hormone Health Tool!
Non-exercise Activity Thermogenesis (NEAT) is all the energy you burn outside your workouts — walking, cleaning, dancing, taking the stairs — and it can make up to 40% of your daily energy burn 🔥
For women, increasing NEAT is a game changer for:
💫 Preventing metabolic slowdown
💫 Supporting estrogen + progesterone balance
💫 Regulating cortisol + blood sugar
💫 Improving recovery + reducing inflammation
You don’t need more workouts… you just need to move more often. 🚶♀️
Consistent movement boosts blood flow, lymphatic drainage, and even emotional regulation throughout your hormonal cycle.
Small daily actions make a big impact on your energy, hormones, and body composition. 💪
24/10/2025
💡 Proper nutrition on off days = FASTER RECOVERY, BETTER PERFORMANCE, and LONG TERM PROGRESS 💪🏼💪🏼
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🩸 1️⃣ Recovery = Adaptation
Training breaks you down. Recovery rebuilds you.
Your food supplies the raw materials to repair muscle tissue, restore glycogen, and adapt to training stress.
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🍳 2️⃣ Keep Protein High
➡️ 1.6–2.2 g per kg bodyweight
➡️ 25–35 g per meal, spaced evenly
✅ Focus on complete protein sources — animal based!!
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🍠 3️⃣ Don’t Slash Carbs
Even on off days, carbs help muscles recover. Stick to slow-digesting carbs like oats, sweet potatoes, quinoa, and fruit 🍌. They keep glycogen full for your next session. If you’re trying to cut some fat then you can decrease your carbs on these days if you increase your protein.
💯 Stop “cheating” because you’re only cheating yourself out of consistent gains. 💯
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🥑 4️⃣ Eat Healthy Fats
Omega-3s + avocado + olive oil = lower inflammation + better hormone balance (LADIES!!). Fats help your body stay in recovery mode.
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💧 5️⃣ Hydrate & Replenish Micronutrients
💦 Water + electrolytes drive muscle repair.
Magnesium, potassium, zinc, and vitamin C support recovery and immune health.
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😴 6️⃣ Stack Your Recovery
Combine nutrition with:
🛏️ 7–9 hrs of sleep
🚶 Active recovery
🦵 Collagen + Vit C for tendon repair
🚫 Minimal alcohol or junk food
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💪 You earn your gains in the gym — You build them through recovery.
Fuel your off days with the same PURPOSE you bring to training. 🔥🔥. Follow For More.
17/10/2025
The liver is our metabolic powerhouse. It’s one of the most underrated players in how well you recover, perform, and manage weight.
Your liver helps repair muscle, regulates blood sugar for steady energy, and filters out inflammation and hormone byproducts that impact recovery, mood, and performance.
When it’s overloaded (from stress, alcohol, or lack of sleep), everything slows down including recovery, metabolism and even hormones.
✨ That’s where vasodilation and nutrients come in.
By improving circulation, it eases the liver’s workload and supports hormone balance and healing. By improving key nutrients your body can recover more efficiently 💪🏼
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Stay tuned for more recovery types 🔥
12/10/2025
Huge thanks to F45 Hunters Creek Village for hosting us for a Shoulder Workshop this weekend! We’re so grateful to connect with motivated athletes and help our local F45 fam stay healthy and on top of injuries. Y’all did an amazing job we appreciate you tremendously!🔥💪🏼
08/10/2025
📣 Mark Your Calendars!
We’re teaming up with F45 Hunters Creek Village for a FREE Shoulder Health Workshop with Dr. Sarah Wechter! 💪✨
🗓 Saturday, October 11 (right after the last morning class)
📍 F45 Training Hunters Creek Village
Here’s what to expect ⬇️
✅ 15 min Education — Learn the why behind common shoulder issues + injury prevention tips
✅ 15 min Demo — Hands-on movements & assessments to build strength + mobility
✅ 10 min Q&A — Get your questions answered with expert guidance
Whether you’re lifting, pushing, pulling, or carrying — strong, healthy shoulders are key to performing your best in every F45 workout and in daily life! 🚀
👉 Don’t miss this chance to learn, move, and recover smarter. See you there!
02/10/2025
Far too often we see people rushing through their workouts just to check a box for the day. Understandable, everyone has busy schedules!
However, if you want all the health and performance benefits of strength and lean mass, then QUALITY over QUANTITY is not just a cliche statement, it’s REALITY. The amount of REST between sets is widely under appreciated and over looked, but important if you want all your efforts to pay off.
If STRENGTH is your goal, it’s better to sacrifice the number of exercises in order to benefit from a FEW. We recommend these FEW be compound movements (ie squats, deadlifts, etc.) with a rest period of 2-3 minutes between sets.
There’s definitely a place for cardio, but it’s NOT around a barbell or dumbbells!! LG!!
“The most trusted authority in keeping athletes healthy.”
FOLLOW FOR MORE 🙌🏻
24/09/2025
During menopause the hormonal shifts can make fat loss challenging. High-Intensity Interval Training (HIIT) helps by boosting metabolism, improving insulin sensitivity, and preserving lean muscle— all key factors that become even more important at this stage of life.
Short, focused bursts of intensity not only burn calories during the workout but also keep your body in fat-burning mode for hours after. Smart training, not longer training, is the key to navigating this transition with strength and confidence.
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Institute for Athlete Regeneration Sports Medicine
It began in 2011 with a couple minor league baseball players. The goal was simple, to help them succeed in getting to the next level, the big leagues. We wanted to provide them an opportunity to enhance and elevate their performance with better mobility techniques and recovery strategies. Session by session, their bodies responded tremendously well to our unique methods, as did their overall performance in the training room and on the field.
With every following off-season, more baseball players arrived. With every assessment, it was clear that no two athletes were alike. Their success depended on us to create an individualized training plan specific to their physical and mental responsibilities on the field. By creating these individualized plans for each athlete, we saw their ability to recover exponentially improve, and the chronic muscle and joint problems they previously dealt with quickly diminished. This ultimately allowed them to make bigger gains in their strength and conditioning programs.
Over the years, our methods have expanded to other professional sports, and the positive results have continued. As our approach evolves, we have been able to help Super Bowl champions, World Series champions, NBA champions, Olympic medalists, and collegiate national champions elevate their performance and recovery strategies to optimal levels on and off the field.
Today, we are extremely fortunate to have the opportunity to serve athletes of all levels in the local, national, and international communities. Whether our athletes need us at home or on the road, we are committed to providing a service that creates athletic sustainability and longevity for all our clients.
Our story continues to be written, and with every successful athlete a chapter is added. As long as you want to perform at the highest level, thrive in your sport, and do what you love to do, our story will not end. We’ll be here to help.
