1Nov, 2017

5 Reasons You Should Be Doing Planks

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What is a Plank? A plank is an awesome core strengthening exercise but also engages big muscle groups simultaneously. Making it a go-to as one of my favorite exercises. Benefits of Planks Tighten your tummy Planking helps build your deep inner core muscle. As your abdominal muscles become stronger your mid section will tighten. Improve your posture and balance To do a plank correctly you must engage your abs to stay upright. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease. Doing variations […]
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2Nov, 2016

Tips for Post Race Soreness

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7 Tips for Post Race Soreness Training well is a great way to avoid injury and limit soreness after a race. If you are sore after your race, that can still be normal because the excitement from the race can make us push ourselves even harder. Here are a few tips for you. Hydrate after the race Eat something soon after your run Stretch on your own or utilize the health care professionals at the race to stretch you Ice any sore areas Take a warm epsom salt bath Go […]
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2Nov, 2016

Stretching for Runners

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Stretching: everything you need to know Before running, your body is not warm enough for static stretching. Dynamic stretching will help warm you up and get your body ready for a run Best dynamic stretches for running (do each for about 1 minute) Cat camel, especially if you sit at a desk all day to transition your body away for desk work Walking lunge or warrior lunge (out and back on the same leg) to promote hip  and ankle mobility Lateral/Side lunge to active glutes and inner leg muscles Front […]
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2Nov, 2016

Is it time for new running shoes?

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  Time for new shoes or time for better running form? Common shoe wear patterns and the problems associated with them When you run, the part of your shoe that hits the ground first will wear down faster causing a pattern. By analyzing the bottom of your running shoes after you have really worn them in, you can see if you have a faulty gait pattern that can possibly cause injuries. Here is a list of common wear patterns and the proper fixes for them. 1. Wear on the inside […]
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2Nov, 2016

Tips for Injury Prevention

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Here are some quick tips on how to stay motivated while working out! Getting injured is the easiest way to lose motivation. Prevent injuries with these easy tips. Get enough sleep Eat well Drink enough water Warm up and cool down Don’t skip the short runs Don’t run on rest days, but cross training is okay Have an expert check your form Wear the right shoes (and not too old of shoes) Have a doctor take a look at the first sign of injury
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13Jul, 2016

Tips for Staying Pain Free While Traveling!

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Summer means travel. And, most likely, that mean spending uncomfortable hours in a car or on a plane, which can trigger back, joint and muscle pain. Fortunately, there are things you can do to avoid the aches and pains of travel this summer. 1. You may want to visit a chiropractor before your trip. Getting an adjustment before your trip could save you from aches and pains while on vacation. 2. Warm up and stretch before you get into the car or board the airplane. It sounds silly but stretching can […]
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6Jul, 2016

One-Pot Pasta Primavera

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These are quick and easy family friendly recipes we got from our Mom’s Night Out! One-Pot Pasta Primavera Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Yield: 4-6 servings This creamy, saucy pasta overflows with spring green veggies. But the best part is that it cooks up in a single pot–in just under 10 minutes! Ingredients •4 cups low-sodium vegetable broth •8 ounces linguine, uncooked •1 small onion, halved and sliced thin •1 pound broccoli crowns, cut into large florets (about 2 cups) •1 1/2 pounds […]
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6Jul, 2016

Sweet Potato and Black Bean Chili

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These are quick and easy family friendly recipes we got from our Mom’s Night Out! Sweet Potato and Black Bean Chili  1/4 cup (2 fl. oz./60 ml) olive oil 3 sweet potatoes, about 3 1/2 lb. (1.75 kg) total, cut into 1/2-inch (12-mm) dice 1 onion, diced 2 garlic cloves, chopped 2 Tbs. chili powder 1 tsp. cumin 1/8 tsp. cayenne pepper 2 tsp. salt 1/2 tsp. black pepper 2 cups dried black beans, rinsed, soaked overnight in water to cover and drained 1 can (28 oz./875 g) diced tomatoes […]
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6Jul, 2016

Pretzel Crusted Chicken Tenders

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These are quick and easy family friendly recipes we got from our Mom’s Night Out! Pretzel Crusted Chicken Tenders Ingredients ▪1 lb. boneless skinless chicken breasts, cut into1/2-inch thick strips ▪1 cup egg whites ▪2 cups flour, seasoned with salt & pepper ▪3 tbsp honey ▪3 tbsp mustard ▪3 cups crushed pretzels ▪spray olive oil for baking Instructions For chicken strips… 1. Preheat oven to 350 degrees. Coat baking sheet with olive oil spray. 2. Combine egg whites, honey and mustard 3. Dredge chicken strips in seasoned flour, then into […]
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6Jul, 2016

Chunky Vegetable Soup

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These are quick and easy family friendly recipes we got from our Mom’s Night Out! Chunky Vegetable Soup INGREDIENTS •2 Tbsp olive oil $0.32 •2 cloves garlic $0.16 •1 medium onion $0.50 •½ lb. (3-4) carrots $0.55 •3 ribs celery $0.80 •1 (15 oz.) can black beans $0.89 •1 cup brown lentils $0.31 •1 tsp cumin $0.10 •1 tsp oregano $0.10 •½ tsp smoked paprika $0.05 •¼ tsp cayenne pepper $0.02 •Freshly ground black pepper $0.05 •1 (15 oz.) can petite diced tomatoes $0.85 •4 cups vegetable broth $0.52* •½ […]
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