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Protein and Exercise - How Much Should You Eat? athlete diet health health goals healthy Jun 06, 2012

Protein seems to be the most misunderstood of the food nutrients. And it is no wonder with the popularity of high protein diets, protein powders, bars, and so on. Since I am not a dietitian I will share some of the sound advice offered by sports nutritionist and author Nancy Clark, MS, RD...

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How and Why to Add Intervals to Your Workouts hiit interval training lactate threshold power sprints the pain free athlete vo2 max Jun 01, 2012

You've heard you should do interval training but how and more importantly why?

Intervals are an important training technique because you can push your body harder for shorter periods of time than for a long duration. Challenging your body to go beyond the usual effort is necessary for positive...

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Posture Therapy and Chiropractic are Complementary alignment posture alignment posture analysis posture fitness class posture therapy May 22, 2012

Chiropractic and Posture Therapy share the same goal, healing musculoskeletal pain through skeletal alignment. Clients often ask me if they should be seeing a chiropractor while doing posture therapy. I work closely with a chiropractor on many client cases, and we find that the collaborative...

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How to Handle the Pressures of Athletic Competition athlete competition self self-discipline training May 17, 2012

"One of the hardest things to deal with at the international level of competition is the pressure I feel just before it is time to go!" 
- Winter Olympic Gold Medalist

Olympic athletes have the ultimate pressure to perform with an entire country counting on them to excel. Watching the...

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Ten Tenets of Wellness health health goals self healing wellness wellness coaching May 09, 2012

What is wellness? Many have tried to define it and several models have been developed to explain the components. Michael Arloski, PhD, PCC, a licensed psychologist and professional certified coach created the Ten Tenets of Wellness. Not a model but foundational principles for changing lifestyle...

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Riding Solo or with the Group, 3 Questions to Consider athlete self self-compassion skill training May 03, 2012

It's Saturday morning, the group ride leaves in an hour - should you join the bunch or go it alone? Ask yourself the following three questions to make the best decision.

1. What type of workout do I want and need today?

Whenever a group of athletes come together to train it inevitably turns...

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Fueling for a Century Ride anti-inflammatory diet athlete cycling diet training Apr 11, 2012

The century ride is when you can cash in on all your bike hours in one long effort. All the training miles you've done, however, won't replace a smart eating plan for the event. A successful 100 mile ride is dependent on maintaining your energy level over the distance.

Carbohydrate - The Star...

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Gain Fitness Through Adequate Recovery exercise rest self healing self-discipline training Apr 04, 2012

Fitness is gained when you restThe workouts you do break your body down. It is commonly accepted that you don't weight train everyday because you would continually grow weaker with each workout. Every time you lift weights you are creating micro-tears in your muscles. The same principle...

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Are You Moving in Balance? Three Ways to Tell alignment measure posture pain free athlete posture alignment the pain free athlete Mar 31, 2012

1. Uneven Shoe and Foot Wear
The sole of your shoe can indicate a great deal about how you are striking the ground when engaged in a repetitive motion weight-bearing sport, such as running, walking or hiking. If there is more wear on the inner edge of your shoe, your foot may be pronating, rolling...

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Alexander Technique and Running alexander technique running running efficiency running form running technique Mar 19, 2012

In my ongoing quest to learn more about posture, injuries, and pain I began experimenting with the Alexander Technique (AT). What attracted me to this process is that AT develops awareness about moving and using the body efficiently during everyday activities – sitting, standing, walking,...

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Pedaling Cadence, How Fast Should You Spin? athlete cycling pain free athlete the pain free athlete training Mar 08, 2012

Remember when cyclist Lance Armstrong won the Tour de France – seven times? If so, you might also recall how Lance popularized the fast spin of >90 revolutions per minute (rpm).

What are the advantages of spinning at a high cadence?

Increased blood flow studies have...

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How to Calm Down in 5 Minutes or Less heal yourself self self healing self-compassion self-discipline Mar 01, 2012

If you're like me, life can be overwhelming at times, to the point of paralysis. With so much to do, sometimes it is hard to figure out where to start and you have no motivation to do anything. Feeling like this recently, I listened to a review of the book "How to Calm Down - Even if You're...

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