Perfect Your Training Intensity For The Best Results Ever Work smarter? Or harder? Balance is key to optimal performance and decreased injury risk.

Training harder and smarter.

Which are you… The person who never stops training?  The one who tries to outwork the competition? Or the person constantly looking for a way to hack the system by training “smarter”?  (The one taking a break from Tim Ferriss’ 4 Hour Body to read this post?)   Which is better?  Or, from a health perspective, which increases injury risk? … Read More

Do I need sports drinks or electrolytes for my best workout? Part 2 of the importance of the body's fluid balance.

Electrolytes are important for some workouts

In my last article, I talked about the importance of water and how much to drink.   But to be truly “hydrated” means to have a balance of water and chemicals called electrolytes. Electrolytes include: sodium and chloride (aka salt), potassium, calcium, and magnesium.  These compounds help control muscle contractions, nerve impulses, blood pH, and water transport in and out … Read More

The mental side of injury recovery, hamstring pain, being your true self. Sports PT and performance link roundup 4.28.18

Injury recovery should focus on the whole person

Happy weekend everyone!  Here’s a roundup of what I’m loving this week in the world of sports performance and PT.  Enjoy!   Injured?  Recovering from an injury isn’t only about taking time off, or regaining strength and mobility.  The mental side of the process is just as important.  This article does a fantastic job of explaining why.   I send people … Read More

Weekend Workout 4.6.18

  EMOM = Every Minute On The Minute WORKOUT MODIFICATIONS: Push-ups: On knees Chest press with bands or suspension trainer Squat jumps: Air squats

Weekend Workout 3.30.18

WORKOUT MODIFICATIONS: Deadlifts: Good mornings Exercise ball hamstring curls Push-ups: On knees Chest press with bands or suspension trainer

Weekend Workout 3.9.18

MODIFICATIONS: Overhead lunge: Goblet lunge Body weight lunge (modify depth of bend in back knee) 1 leg squat: Squat to chair or bench KB swing: DB or KB sumo deadlift Hand release push up: On knees Chest press with bands or suspension trainer Double unders: Single unders (50 reps)

Weekend Workout 2.9.18

  WORKOUT MODIFICATIONS: Goblet squats: Air squats Modified air squats (sit down/stand up from chair, chair + pillow, etc) Prone “w” Prone Rows  Toe taps: Vary speed (faster or slower) Mountain climbers: Plank hold 40 seconds Single leg bridge: Double leg bridge Push-ups: On knees Chest press with bands or suspension trainer Broad jump: Broad step and hold for balance … Read More

Nutrition: the missing link in sports performance and injury recovery

How can nutrition make an athlete BETTER?   Proper nutrition can help an athlete or active person…. Heal from injury Improve performance Recover from training sessions Avoid “hitting the wall” during endurance events (running, cycling, swimming, etc) Boost immune system function By learning how to… Replace processed foods with whole, minimally processed foods Get the right amounts of macronutrients (carbs, … Read More

Why my week was #BETTER 7.28.17

Happy weekend everyone!  I spent last weekend at Chautauqua Lake with family and one (very happy) dog named Buddy. Looking forward to this weekend’s long run with Fleet Feet Cleveland and this amazing Filipino feast at The Plum Cafe.  Hope you all have an amazing weekend too! Here’s what made this workweek #BETTER: Want to master toes-to-bar?  I do!  I’ve been … Read More