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Apply Muscle Recovery Principles Daily for Optimal Muscle Function

No matter what level of physical functioning you are in right now, you can take the following actions to optimize the function of soft tissues that are responsible for movement (muscle and connective tissue). If you’re feeling good and are building up your activity and fitness levels, you should definitely take these steps to enhance muscle recovery and tissue repair after workouts. However, even if you’re struggling to maintain some level of physical activity, these steps can help you improve your muscle performance so that you can get to the next level sooner. No matter how good your health care professionals are, or how religious you are about implementing your treatment and/or therapy plan, you won’t get optimal results unless you take action on optimizing all aspects of soft tissue function. 1. Replace fluids (hydrate). Drink a lot during exercise, but ensure adequate fluid intake...

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5 Natural Ways to Improve your Performance in Sport!

1. Have a sleep routine and stick to it. When you really break it down …. To improve your performance in sport you must be able to recover and regenerate, which occurs while you sleep!  Therefore getting adequate sleep consistently is essential to your performance in sport. Go to bed at a time that allows you to sleep long enough.  This seems simple but is often overlooked. Going to bed at the same time every night allows your body to get into a natural rhythm that will allow consistent quality sleep to assist in your recovery from training.  The darker your room, the better the chances of a deep sleep for a longer period. 2. Staying well hydrated – On the daily!! Dehydration leads to a loss in volume of blood in the body.  When you are dehydrated you are decreasing the volume of blood...

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Real Life Requires Real Strength…. Especially as we Age!

As we get older it becomes more and more critical that we maintain our strength.  Opening a jar of pickles, carrying your groceries, putting the grandkids stroller in the back of the truck …these thing require strength development. Generally speaking when people hit the gym they feel as though they are really improving their fitness by spending their precious hour of training on a stationary aerobic  machine.    Strength training programs can seem complex, while jumping on the bike just seems like a simpler solution.  While aerobic training has its benefits, and is helpful in maintaining cardiovascular health, it won’t help you develop or maintain the strength you need to lower your risk of injury when carrying out tasks that challenge your body’s power output. 5Ways That Strength Training Will Help You Age Gracefully: 1. Keep your hormone production stimulated naturally:  Strength training is an amazingly...

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How to get more Horse Power out of your Hips!

Strength training is all about developing that extra horse power to allow you to perform better in your sport or life. It is critical when developing more horse power in your hips that you create a foundation of flexibility and mobility prior to layering on the first level of your strength base. There are literally hundreds of ways of going about this. The specific issues of any given athlete will guide me in developing a specific and tailored exercise program that is most effective when completed regularly from start to finish. However, if you know there is room for improvement in your hip flexibility and mobility (which is the case for most of us), the following video demonstrates a great exercise to help any athlete improve in this area. I love the challenge of a new move that really calls on strength, mobility and flexibility...

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Create a Healthy Snack Drawer for your Fridge

Half of the battle with eating properly is having the right food there for you to eat when you get hungry!  We ALL have to EAT ….we get hungry everyday….several times a day yet so many people are NEVER prepared when this happens.   We all should make food preparation a priority as it Impacts literally every Facet of our lives: emotional, psychological, biochemical and of course physical. Create a healthy Snack drawer with foods that will increase your alkalinity (any vegetable), foods rich in Omega 3’s to reduce inflammation (such as salmon or walnuts), and foods that do not spike insulin (foods with a low glycemic index such as Strawberries and blueberries).   Remember to optimize all your snacks and meals by combining high quality protein, healthy fat and a low glycemic carbohydrates.  Eat well And Live Better! For more information on choices of low glycemic...

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Living a Pain Free Life Starts with Mindful Posture!

I can’t tell you how many times I have to remind my athletes as they are loading and unloading the weights from the bar that they must maintain good posture while doing this or risk  having a back injury.  This is something that most people are guilty of ….Lazy posture is simply a bad habit!   Whether you are at the gym lifting weights or at home lifting a box your movement patterns are habitual.  Exchange your poor postural habits with optimal postural habits to protect yourself from injury, and improve your speed and power at the same time. Take a moment to observe your posture throughout the day.  Is your head in line with your shoulders, or is it hanging forward?  Are your abdominal muscles pulled in toward your spine, or are they hanging out?  Are your shoulders stacked directly above your hips, or are...

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No- Cook Protein Bars

Ready in 1 hour and 20 minuets- Makes 9 servings Ingredients: Cooking Spray 1 ½ cup dry oatmeal 2 scoops chocolate why protein 2 tbsp flax-seeds 1 cup nonfat powdered milk ¼ cup all natural organic peanut butter ¼ cup water 1 tsp vanilla ½ cup of dried cherries (or dried fruit of choice)  Directions: Lightly spray an 8-inch square pan with cooking spray.  In a large bowl mix oatmeal, whey powder, flax seeds and powdered milk.  In a separate bowl, whisk together peanut butter, water and vanilla. Add the peanut butter mixture to the dry ingredients and stir to form a sticky dough.  Stir or knead the cherries.  Using wet hands or a spatula spread the mixture evenly into the prepared 8-inch pan.  Freeze for 1 hour (or refrigerate overnight) until mixture is firm enough to cut.  Cut into 9 squares.  Wrap individually and...

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