Expert Tips for the School-Aged Athlete

According to Stanford Children’s Health, there are over 3.5 million children who sustain sports-related injuries every year. Add to that the notion that around 70% of kids who play organized youth sports quit by the time they turn 13, and it’s clear to see the red flags. Those who have a school-aged athlete can help them to avoid being injured and becoming burned out, leading to a longer love of and participation in sports.

“Many parents start out seeing how their child loves a particular sport, only to be surprised when they either walk away from it altogether or they end up with injuries,” explains Coach Sarah Walls, personal trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for the WNBA’s Washington Mystics. “The good news is that by taking a proactive approach, this can largely be avoided. I’ve worked with many young athletes and have helped them to avoid injuries and hold onto that passion for the game.” Continue reading

How Not To Get Sick at the Gym

The Emmy Award-winning daytime talk show The Doctors headed to three different gyms – budget, mid-range and luxury – to investigate what germs and bacteria are lurking on your treadmill.

What did they find? Bacteria on several pieces of cardio equipment, and multiple strains of bacteria on yoga mats, even at the expensive gyms. The dirtiest place they found, however, was the water fountain, which was hosting e coli and feces bacteria. Continue reading

Top 10 Tips to Avoid Running Injuries

Running is a great exercise enjoyed by all age levels and abilities that carries many benefits: keeps the heart healthy, reduces stress, burns calories and more. Unfortunately, runners and injuries go together like kids and dirt, and you rarely have one without the other. What can you do to protect yourself from injuries?

Dr. Alan Shih is the director of podiatry at Head to Toe Healthcare, and offer these 10 tips for runners to better protect themselves from injury. Continue reading

Top 10 Tips for Better Posture

William Smith, MS, author of Exercises for Perfect Posture, has provided his top tips for better overall general posture.

1. Morning Wake-up

Breathe deeply into your belly five times, expanding your chest, ribs, belly and lower back. Stretch your arms and legs in all directions, elongating all the tissues at the neck, shoulders and hips. Squeeze your shoulder blades five times for 3 seconds each. Continue reading

Top 10 Tips for Triathletes

Terri Schneider, author of The Triathlon Training Handbook, provides these 10 tips for those doing triathlons.

1. Swim each session in organized, coached workouts.

Add the most value to your time in the pool by working with a coach on your stroke each time you hit the water. A group swim session will motivate you to get the most out of your swim time. And its fun! Continue reading

5 Tips to Make the Most of Your Treadmill Workouts

As tantalizing as all those fancy elliptical, stair climbing, rowing, and stationary biking machines are, the treadmill remains the best piece of exercise equipment in terms of efficiency. The treadmill, compared to other forms of indoor exercise equipment (stationary bike, rowing machine, etc.), is the most efficient form of aerobic exercise for burning calories. That is, at the same level of perceived exertion, you burn more calories per minute on a treadmill than on any other type of indoor exercise equipment.

Here are 5 tips to help you make the most from your treadmill workouts: Continue reading

Workout Secrets for Your Best Body Ever

Want the best results from your workouts? Follow these powerful suggestions from legendary fitness trainer Hollis Liebman, author of Complete Physique.

Have a plan. If you go into a store not knowing what you came for, you may leave with more than your budget allows. You want to increase your bench press. You want to decrease the circumference of your waist. These are definitive goals—and are keys to being programmed for success. Continue reading

It's Time to Tabata

Tabata lets individuals push their body to their physical limits—getting the results they want while avoiding stress-based injuries and unwanted setbacks. Requiring little to no equipment, Tabata is as affordable as it is effective. The Tabata Workout Handbook lets anyone tailor the intensity of the workouts to their starting ability. And since each movement only takes 4 minutes to complete, Tabata is perfect for any schedule!

The Tabata Workout Handbook compiles a collection of more than 100 Tabata workouts optimized for effective weight loss, increased cardiovascular health, and improved athletic ability. Utilizing principles of High Intensity Interval Training (HIIT), Tabata is the most efficient way to exercise in the world, requiring less time than any other method of fitness and is now widely acknowledged to be the single most advantageous form of exercise for any number of fitness goals. Continue reading

Exercises for Perfect Posture

Exercises for Perfect Posture is the complete guide to achieving healthy posture, providing everything from fitness programs and exercises designed to realign the spine and strengthen shoulders, neck and back as well as guidance on how to redesign one’s work space to be more ergonomic.

Good posture is foundational to good health. Poor posture can lead to shoulder discomfort, neck pain, and even chronic conditions such as carpel tunnel syndrome if left uncorrected. Yet the modern lifestyle and the modern workplace together make it very difficult to maintain healthy, natural posture throughout the day. Humans were not meant to spend all their time sitting down, and the “disease of inactivity” has reached near-epidemic proportions. Continue reading

8 Simple Steps to Feeling Great After the Holidays

The holidays are a time when a lot of us show our love through food. From grandma’s loaded mashed potatoes, to dad’s delicious desserts, these comfort foods evoke nostalgic feelings. Unfortunately, many of these traditional holiday favorites are packed with processed ingredients no one can pronounce and can do more harm than good.

Olivia Wagner MS, RDN, LDN partnered together with Simple Mills to provide 8 simple steps to feeling great after the holiday season… Continue reading