Incontrera Strength and Conditioning

What are you doing to get the edge on your opponents?

Everyone practices the same amount—it’s what you do when everyone else is sleeping that will separate you from the pack.

Dont be upset by the results you didn’t get from the work you didn’t do.

You want to be the best?

You need to earn it.

WHAT A DAY!!!!

A little rain and a lot of cold wind didn’t stop this crew!

I always love coming out to see the Beach Vs Atlantic game because both teams are so well represented by and it’s usually a good bunch of games! This year did not disappoint! Some close games and the 5th/6th grade game came down to the wire with a last second save to secure the win for Atlantic!

Among those athletes were a couple handfuls of athletes and they certainly showed what hard work off the field can do for you when you go out on the field!

And while all this was going on I had my phone in my hand watching win a huge game with a goal in the final seconds by .layton1 !!!

I’m so proud of allllll of these athletes that competed out there today despite the cold wind and rain!

Well done!!👏👏

Yes, I want you to workout and be healthy.

Yes, I want you to eat whatever you want when you’re at your holiday celebrations.

No, I don’t think you should binge eat at these celebrations.

Yes, I want you to get a second helping of sweet potato casserole and slice of pie.

Enjoy yourself and be grateful you get the opportunity to gather with your family and friends on these special occasions.

Don’t p**s off your aunt by not eating what she made for the sake of your diet…. Unless it’s just not good 😬

Shout out to the OG in the truest sense of the term, .manlove ! Shelby was in the first group I ever trained at the gym in Rehoboth back when it was called the athlete studio when she was in 6th grade, and she’s been working with me ever since!!! We have put in countless hours in the gym while it went through rebrands and different locations. She was one of the first people I trained at and we have trained on damn near every goal we could find in Sussex county! She’s trained early in the morning and we’ve been on the fields so late that the sun went down and we kept training using the lights from a near by field. She is one of the hardest workers I know, and I’m only referencing what shes done when we were training together - I know she’s working just as hard at home on her own!!

I was honored to be invited to her signing day to see one of her goals come to fruition as she signed to play lacrosse at the D1 level for the University of Richmond. I am so proud to see her achieve this goal and I know damn well that she’s not slowing down! She’s going to continue to outwork everyone and make an impact at the next level.

Congratulations, Shelby!
Hard work pays off!!!👊💪🥍🔱

Give me two claps for Sussex Academy Field Hockey 👏👏

At the beginning of this season I started training these girls doing speed and agility on the field with them twice a week. Every session started and ended with me saying “gimme two claps!” And they would and we’d lock in and get after it.

Over the course of the last couple months I’ve gotten to know the girls and gotten to see what this team is all about. They love to joke around, they talk (a lot) about anything and everything, they’re supportive of each other and they’re competitive as hell. I learned all this and saw all of this WHILE they were working their asses off doing the different drills I was coaching them on.

I say all this to say that these traits were in full effect tonight as they went up against the perennial powerhouse, Delmar. They lost to Delmar in the regular season 4-0 and they lined up against them again tonight for the state semis. Anyone outside of the team would’ve told you that Delmar will smoke the Seahawks on their way to their 9th consecutive state championship win. Anyone that knew any better would’ve told you it won’t be that easy.

Delmar won the game but it was in overtime and Sussex Academy definitely had them scared. The Seahawks were everywhere. Every mistake Delmar made, they pounced on and they pressured them all over the field. I’m proud of those quick bursts of speed and changes of direction that we worked on so much, being used in full effect out there tonight.

The loss was heartbreaking but the girls were absolutely inspiring. These girls never gave up. They didn’t have just one superstar that the team relied on - they were a team that played as a unit. They worked together and surprised a lot of people. They showed a lot of people what can happen when you play as a team and you believe in each other. I wish the outcome was different but it was an incredible game nonetheless. They showed a lot of character and heart tonight. I’m so damn proud of these girls and proud to say I was able to work with them and feel a part of this team.
👏👏