Creamy Cashew Chicken Curry Recipe
This creamy cashew chicken curry recipe is not only delicious, but also packed with nutritious ingredients that will keep you feeling...
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ALLIANCE BLOG
Sundeep Rakhra
- Feb 23
- 3 min
3 Ways to Maximize Recovery and Improve Performance
Recovery works to restore the body. During training, the body undergoes significant stress, which can result in muscle damage,...
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- Feb 20
- 4 min
WHY I LOVE THE J-CURL
When I first added Jefferson Curls to my workouts, I never expected this little exercise to prove such value, making it to my...
Mathew Koenig
- Feb 16
- 2 min
Grounding Explained: Become a Better Athlete
Grounding, also known as earthing, is a practice that has been gaining attention in the world of sports and performance. It is based on...
Mathew Koenig
- Feb 13
- 1 min
Case Study: 30+ Year Old Basketball Player
The following program was written for an ex-basketball player who has been following some of the Alliance programs that are out there but...
Mathew Koenig
- Jan 30
- 1 min
Top 7 Tips for Myofascial Release
Most people understand that there are benefits to implementing foam rolling or self-massage techniques. The problem is that many people...
Sundeep Rakhra
- Jan 25
- 3 min
Why overlooking your tendons is killing potential gains in sports and the weight room
First off it is important to understand what tendons are.. Your tendons are rope like structures made up of dense connective tissue. They...
Darcy Coss
- Jan 21
- 4 min
Unleash Your Full Potential: The 6 Must-Do Workout Movements for a Lifetime of Strength and Balance
If I was only allowed to do 6 things for the rest of my life, these are the ones I’d choose and here’s, why.
Mathew Koenig
- Jan 20
- 2 min
15 Minutes per Day for Healthy Shoulders
If you have achy or tight shoulders this short workout is for you! It can be done daily without any equipment at all or simply by using...
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- Jan 18
- 5 min
BE AN EXCEPTIONAL MOVER:
MOBILITY, STRENGTH IN LENGTH & "STRUCTURAL BALANCE EXPLAINED FOR THE ATHLETE For an Athlete, mobility is strength and strength is...
Mathew Koenig
- Dec 21, 2022
- 4 min
The Easiest way to Improve Conditioning
If I told you, that you could improve your cardiovascular ability, your sleep, recovery and performance significantly without having to...
Sundeep Rakhra
- Nov 2, 2022
- 2 min
How I became a stronger and more resilient athlete with these 3 subtle changes
I want to share my training journey and how I was able to rebuild my strong but worn down body, from being injured, and constantly aching...
Sundeep Rakhra
- Oct 23, 2022
- 2 min
Easy no-bake protein bars
An easy recipe for homemade no bake protein bars
Sundeep Rakhra
- Oct 1, 2022
- 1 min
Post-game cool down for soccer players
Try this cool down after a soccer game to allow your body to relax and recover well.
Mathew Koenig
- Sep 16, 2022
- 1 min
Knee Toolkit: After Sports
It's not enough to simply follow a training program and forget about it the rest of the day. To truly get the most out of your body, you...
Mathew Koenig
- Aug 4, 2022
- 2 min
Training as a Busy Professional
This program is really only a checklist. This makes it much more manageable for a busy professional to implement the minimum effective...
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- Aug 3, 2022
- 3 min
Think ADAPTION
THINK ADAPTION for movement ability and strength gains. Have you heard the “buzz” word ADAPTION from fitness professionals or strength...
Mathew Koenig
- Jun 12, 2022
- 1 min
3x3 Basketball Warm-Up
Here is a great warm-up for 3x3 basketball. The demands are similar to that of 5v5 but more focused on the tissues and structures in the...
Mathew Koenig
- Jun 9, 2022
- 1 min
Basic Neck Training
Training your neck is just an extension of training your spine. Here is a workout you can implement daily to breathe some life into your...
Mathew Koenig
- Jun 5, 2022
- 4 min
Read, Write, Listen, Move - Beyond the Classroom
Reflection - Kaitlin Calla Physical health gets a lot of attention. Sore back - book a massage therapy appointment, blurry vision - its...
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