3 Steps to Recover from an Ankle Sprain

Robin Gerber MS, ATC

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. Continue reading

Sign Up for Your First Obstacle Race!

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 from couch to race day. Continue reading

Self-Assessment in the New Year

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, to be honest, I haven’t been exercising regularly so that plays into, but my back?  Hasn’t been an issue in 10 years! Continue reading

8 Foods that Help Fight Stress Naturally

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 to manage it through the foods we eat. There are foods that actually have calming properties to help the body ward off stress more effectively.


Just to be clear, calming foods are not the same as comfort foods. There is a big difference between enjoying a food’s natural calming properties and using food to serve as a type of emotional anesthesia. Eating habits like that might give you a temporary calming effect, but it will wear off quickly leaving you only with the extra calories and often more frustration over your poor eating choices. Instead, choose foods like those listed below that contain specific nutrients proven to provide calming agents or that give a steady, reliable source of energy to pick you up when you’re feeling overwhelmed by stressful situations.


JO BRIELYN is an author and contributing writer for Get Fit Now and has currently completed 16 nonfiction books about health and wellness. Jo is the founder, writer, and editor of Creative Kids Ideas, a resource website that supplies parents, teachers, and family members with the tips and fun ideas to help build stronger, happier, and more creative kids. She is also the writer behind Good-For-Your-Health.com. Jo is a veteran of the United States Air Force and a former youth leader. She resides in Central Florida with her husband and their two daughters. Jo is the co-author of Combat Fat for Kids.

Relax and Relieve Stress with These Herbal Tea Recipes

Throughout history, cultures have used herbs for their unique flavors as well as for the treatment of various conditions and ailments. Cooking Well: Healing Herbs offers recipes and information to help you uncover the beneficial properties of many of these herbs in easy-to-use recipes. Whether you’re looking to ease symptoms of a specific condition, seeking to energize or relax using herbs in tea, or just want to create tasty, healthy meals, Cooking Well: Healing Herbs is the perfect resource for learning to harness the powers of herbs.

Enjoy the calming and stress-relieving benefits of these two tasty herbal tea recipes courtesy of the Cooking Well: Healing Herbs book:


Calming Tea


1 oz. lemon balm

1 oz. chamomile flowers

1/2 oz. St. John’s wort



Steep 2 tablespoons of tea mixture in a cup of boiling water. Cover ten minutes; strain and enjoy.


Stress Reducing Tea


1 part chamomile

1 part mint

1 part calendula flowers



Place all the herbs in a tea ball or bag and cover with boiling water. Steep for 10 minutes before drinking. You may add sugar, honey, or another sweetener if preferred. Feel free to also drink it with milk or cream if you like.

Note: This tea also relaxes the lower back and neck as it relieves stress.


Reprinted with permission from Cooking Well: Healing Herbs. ISBN: 978-1-57826-330-1 $11.00 (paperback). From Hatherleigh Press. Distributed by Random House.