90/90 Hip Stretch
This is one of my favorite hip stretches. Strong mobile hips are key for moving well and preventing injury. Position your front and back leg into a 90 degree angel. Sit tall and bend forward at your hip toward your front leg or just to the outside of it. Isometrically, press your knee and ankle into the floor. Hold for 15-30 seconds Now…
Tags: Fitness
Dead Bug Variation with Swiss Ball
Good core exercises put you in a position where you have to work to maintain your neutral spine, this exercise does just that. Neutral spine is the natural position of the spine when all 3 curves of the spine-cervical (neck), thoracic (middle) and lumbar (lower) are present and in good alignment. This is the strongest position for the spine when we…
Tags: Fitness
The Vibe Roller
Using a roller, or a ball, before a workout to “roll out your muscles,” is a technique called “self myofascial release,” or SMR. I am a big fan of this technique for the following reasons; * Reorganizes connective tissue* Increases blood flow* Increases lymphatic activity* Soft tissue elongation* Breaking adhesions* Decreases muscular tension* Diminish…
Tags: Fitness
Tahini Oatmeal Cookies
These cookies are delicious and nutrient dense. Tahini is made from sesame seeds and is quite nutrient dense. Just one tablespoon of tahini has 89 calories, 3 grams of protein and 1.4 grams of dietary fiber. In one small serving, men get 4 percent of their recommended daily intake of fiber and 5 percent of daily protein, while women gain 6 percent of…
Tags: Dessert, Recipes
Nearly 50% of Americans Have Heart Disease
February is heart health awareness month. Heart disease is still the number one killer of Americans. According to a recent study from the American Heart Association published in the journal Circulation, nearly 50% of adult Americans have heart disease. Part of this is because of more stringent guidelines for high blood pressure. Hypertension is…
Tags: Fitness
Need a Boost in Your Mood? Take Your Workout Outside.
I was not surprised when I recently read that outdoor workouts actually provide a greater mental health boost over indoor workouts. Maybe it is the exposure to bright sunlight, or maybe it is just the fact that we are out in nature, part of nature. I notcie that I do feel happier when I can get my workouts done outdoors. Myabe it is the exposure to…
Tags: Fitness, Inspiration
Banana Oatmeal Cookies
My friend Chris made me a batch of these cookies when I went to her house for tea one afternoon. I ate alot of them and decided I needed to make more! I have been taking them with me as a reqwrad after my morning ski/hike up Aspen Mountain in the morning. Nothing like enjoying a few of these beauties in front of the fire as a reward for a hard hike…
Tags: Dessert, Recipes
My Favorite Exercises to Improve Posture
Good posture is important for so many reasons. Having good posture makes us look and feel confident, we are more balanced, stronger and can generate more power. Our modern life doesn’t exactly encourage good posture. We do way too much sitting usually with our head forward while we drive our cars, or stare at our computer screens, televisions and…
Tags: Fitness
Exercising Too Hard. Rhabdomyolysis
Intensity is in. Soul Cycle, Cross Fit, P90X, and HIIT workouts. Benefits of high intensity workouts health and fitness benefits such as, increased calorie burn, decreasing body fat, boosting metabolism, increased human growth hormone, and helps to build aerobic fitness. But there is also a risk in working out too hard. If a high intensity workout…
Tags: Fitness
Chocolate Cherry Cookies
My friend Chris gave me Dr. Joel Fuhrman's new cookbook, "Eat to Live, Quick and Easy" for my birthday last spring. This is a cookbook worth having. The recipes are really healthy and quick and easy. These cookies are delicious and very nutrient dense. They pack well and are perfect to take on a bike ride or hike, or to have in the afternoon to…
Tags: Dessert, Recipes