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 - Nov. 23, 2015
Sign Up for Your First Obstacle Race!
by Mike Volkmar, MS, CSCS, PES and Matt Carroll, USAW LVL 1, AFAA CPT
The rise in popularity of obstacle races is undeniable. The obstacle course race (OCR) community is growing every day with a plethora of different types of races becoming available. There are races for those in the best shape of their lives and there are also races designed to get people...
Written on - Sep. 18, 2015
When putting together this recipe, I knew two things: I knew I wanted to include dandelions (I just love their natural taste), but I also wanted to make use of Shilajit—it’s too good for you to pass up!
Shilajit is a powder which is harvested by hand, and then dried at a low temperature. Containing over 85 minerals, Shilajit is said to remove weakness from the body and build strength...
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 - May. 26, 2015
Best Recovery Strategies for Improved Performance by Michael Volkmar, MS, CSCS, PES, CPT
We all want to train hard, but do you put equal effort into your recovery? Most people do not and that is why injuries are on the rise. Doing a simple Google search for overuse injuries will give you an idea of how this is affecting younger athletes specifically. Overuse injuries can be defined as "an imbalance...
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 - Feb. 03, 2015
Almond Chia Pudding with Raspberries Recipe by Dr. Sonali Ruder
When most of us hear the word "chia," we think of the novelty plants that were popular in the 80s. But lately, chia has been gaining super food status in the culinary world because of its numerous health benefits. Chia is actually an ancient seed native to South America and has been a staple in Mayan and Aztec diets for...
Written on - Nov. 24, 2014
10 Tips for Gaining Muscle without Fat during the Holidays by Hugo Rivera, BSCE, CFT, SPN
The holidays are here. They are a time of joy and happiness. It is, however, during this time that most people tend to forget about their workouts and diets. If you think you might veer away from your health goals during the holidays, let me remind you that the only road it will lead...
Written on - Jun. 10, 2014
Since summer is finally here and the cold snow storms are distant memories, it’s the perfect time to share this delicious Strawberry Yogurt Popsicle recipe, courtesy of author Dr. Sonali Ruder, from The Greek Yogurt Diet
Strawberry Yogurt Popsicles
2 cups sliced strawberries
3 tablespoons honey or other sweetener
1½ cups vanilla nonfat Greek yogurt
1) Place the strawberries and 2 tablespoons honey in a food...