Written on - Nov. 18, 2016
3 Steps to Recover from an Ankle Sprain by Robin Gerber MS, ATC and Michael Volkmar, MS, CSCS, PES, CPT
One of the most common ‘weekend warrior’ injuries seen by medical doctors is the ankle sprain. Most frequently the ankle is injured during running or jumping activities in which the foot rolls or twists after stepping on an uneven surface. These injuries happen because of a plantar flexion (ankle /...
Written on - Nov. 17, 2016
Top 5 Lower Body Mobility Exercises
by Mike Volkmar, MS, CSCS, PES, CPT
These mobility exercises are best done as a warm up to your lower body workouts. They will prime the body for better performance by jump starting the correct muscles. These exercise will also keep you injury free and allow you to train longer and harder.
Without further ado...
By elevating the back foot, you get a hybrid...
Written on - Sep. 08, 2016
The Big Toe and Your Health
by William Smith, MS, NSCA, CSCS, MEPD
Do you ever run, walk, navigate stairs, squat, lunge or jump? Chances are you perform some if not all of these movement daily. Involved in everyone is your big toe
. Stop and take a peek downward, you see it? The big toe is one of the most important structures in the body when it comes to...
Written on - Jun. 01, 2015
Quinoa Fried "Rice" Recipe by Dr. Sonali Ruder
Fried rice holds a special place in my heart. The year after I graduated from college and was living on my own for the first time, it was the first dish I learned to make. I pretty much ate nothing but fried rice for a year. It was fast, easy, convenient and most importantly, cheap!
The problem is that when you order fried...
Written on - Apr. 13, 2015
Healthy Baseline: Get a Baseline and Get Moving by William Smith, MS, NSCA, CSCS, MEPD
Often clients will ask how much physical activity is recommended to maintain and improve health? My response is essentially the same. There are two key questions that need to be answered first:
#1 What is your current personal health status?
This includes information related to your last physical, blood work, family history. Modifiable risk factors such as...
Written on - Feb. 26, 2015
Longevity Checklist: 12 Principles for Longevity
by William Smith, MS, NSCA, CSCS, MEPD
Recently I came across an article titled ‘Graying of America’
in the New York Times
. The article indicates that, “by 2050, 83.7 million Americans will be 65 or older, compared with 43.1 million in 2012, the report said. Fewer than 10 percent were older than 65 in 1970.” Another statistic often thrown around is that 10,000...
Written on - Jan. 29, 2015
Shoveling Wisely, Save Your Back by William Smith, MS, NSCA, CSCS, MEPD
Living in the Northeast we expect a certain level of snow, thus the dreaded shoveling and possibility of days of back pain and muscle soreness thereafter. This past week ‘Snowmaggedon’ was predicted to pound the East Coast with snowfalls expected to reach historic levels not seen in years. Today as my wife was shoveling the driveway (she’s a...
Written on - Jan. 21, 2015
Self-Assessment in the New Year by William Smith, MS, NSCA, CSCS, MEPD
This past week I was bending over to pick up my 1 year old son and as I was doing this my back tightened up. Nothing unusual about this by any stretch, yet the fact it began tightening up throughout the day struck me as odd. This ‘pulling’ sensation got me thinking “why would this happen now?” Okay,...
Written on - Oct. 18, 2013
Making Wiser Food Choices from Combat Fat for Kids
Cutting down on fat and excess calories doesn't always have to involve drastic changes. It's about making smarter choices and practicing moderation, not deprivation. Making small, deliberate adjustments to old eating habits can yield positive results for your family. Here are some tips from Combat Fat for Kids' authors Jo Brielyn and James Villepigue to help you make those wiser choices:
Written on - Sep. 13, 2013
8 Foods that Help Fight Stress Naturally by Jo Brielyn
We all have stress. No matter how relaxed we try to live, there's no way to escape having a certain amount of it. Too much stress, however, can negatively impact our health as well as our relationships. How we handle and manage the stressors we face makes all the difference. One of the most powerful stress-fighting tools is learning how...