The Great World Race: Running 7 Marathons with Ehlers-Danlos Syndrome
How I managed joint instability, recovery, taping, bracing, and race-day challenges throughout the Great World Race with Ehlers-Danlos Syndrome.
Teen Athlete Nutrition Guide: 5 Best Fueling Habits
A teen athlete nutrition guide for fueling practices, recovery, busy school days, and healthy confidence without restrictive food rules or pressure daily.
The Best Garage Gym Equipment Guide: 5 Keys
This garage gym equipment guide helps you choose practical gear for strength, cardio, mobility, and recovery without overspending or crowding your space.
Training for Health and Longevity
As we age, maintaining health and independence becomes increasingly important. Two key pillars—strength and mobility—play a vital role in ensuring a high quality of life and reducing the risk of injury. This presentation from Andrejs Birjukovs explores why these elements are essential and how they can be preserved through proactive training. Highlights 💪 Strength and mobility are essential for healthy…
Train Smarter, Swim Faster: 3 Dryland Exercises to Boost Speed and Efficiency
For swimmers looking to shave seconds off their times without adding hours in the pool, dryland training offers a powerful solution. In a recent video, three simple yet highly effective exercises are introduced that target the core mechanics of swimming: body position, straight-line movement, and propulsion. These exercises can be done anywhere—at home, on the go, or as part of…
3 Ways the Beach Can Be Therapeutic
It's summertime, the weather is warm, the kids are out of school, and perhaps you have a long-awaited vacation planned — which means you’re probably making plans to head to the beach. Did you know that there are proven therapeutic benefits to being at the beach, or even near a body of water? Here’s how you can maximize your summer…
Midlife Weight Gain? You’re Not to Blame
If you’ve noticed your body shifting - clothes fitting differently, energy dropping, and food cravings intensifying, it’s not your imagination. Your body will start to experience hormonal changes up to 10 years before menopause hits. Menopause symptoms, including weight gain, begin to occur as early as the 30s and 40s for some women. It is in this perimenopause (pre-menopause) period,…
5 Ways to Make Meaningful Connections
Let’s face it, making friends is a vital aspect of human life, contributing to emotional well-being, personal growth, and a sense of community. It’s one of the main elements influencing our quality of life. Whether you're navigating a new city, transitioning into adulthood, or simply seeking to expand your social circle, here are some practical strategies to help you build…
Nutritional Self-Care: Nourishing Mind and Body
In today's fast-paced world, the connection between nutrition and mental health has become increasingly evident. Emerging research in nutritional psychiatry highlights how dietary choices can significantly influence emotional well-being and cognitive function. Consuming a diet rich in whole foods—such as fruits, vegetables, whole grains, lean proteins, and healthy fats—provides essential nutrients that support brain health. These nutrients play a crucial…
6 Tips to Fix Back Pain Playing Pickleball
There are many reasons why you should play pickleball, chief among them, allowing you to exercise by doing something fun and less strenuous than other sports. That said, pickleball, like many sports, can be a source of injury especially with repeated motions and poor technique. Two of the more common pickleball injuries are lateral epicondylitis (tennis elbow) and lower-back pain.…
Heightened Anxiety in Menopause is Not Your Fault
Did you know that menopausal women are predisposed to increased anxiety? Perimenopause, the stage before menopause, is typically the most difficult time for women hormone-wise, due to all the fluctuating hormone levels. Often call the “zone of chaos”, this period is when all the negative symptoms like hot flashes, night sweats, brain fog, and heart palpitations typically occur. It is…
