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Serious Training Requires Serious Recovery

The purpose of compression garments is to stimulate blood flow especially in the legs and feet. The body suit Serena wore was an extreme form of the normal compression methods recognized. Most associate compression with socks or stockings. The socks or stockings are tighter around the ankle and become less constrictive as they work up your body. Due to gravity the blood at the bottom of your body works harder to flow back to the heart. Compression socks are designed to gently squeeze the tissue to improve the blood flow to the heart and limit swelling. If you have poor circulation or other conditions such as deep vein thrombosis or blood clots, this helps the blood from pooling and reduce ....
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Egg Frittata Food For Thought

INGREDIENTS Olive oil spray 8 large egg whites 1/4 teaspoon kosher salt 1/4 teaspoon black pepper 1/4 cup grated Parmesan 4 oz smoked salmon, cut into 1-inch pieces 1/4 cup fresh basil, chopped INSTRUCTIONS Preheat oven to 400 degrees F. Spray two small (6 inch), oven-safe skillets (such as cast-iron skillets) with olive oil cooking spray. Using an electric hand whisk, beat the egg whites with salt and pepper until foamy. Add the Parmesan and whisk to incorporate. Heat the skillets over medium heat, about 3 minutes. Pour the egg mixture into the skillets. Arrange the salmon pieces and basil strips on top of the eggs. Cook about 3 minutes, until bottom is set, then transfer ....
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Benefits of Walking

Believe it or not walking has proper technique to maximize the health benefits. • Keep your head up, looking forward • Relax your neck, shoulders and back • Swing your arms with a slight bend in your elbows or pump your arms • Tighten your back muscles slightly and straighten your back • Roll your foot from heel to toe Regular walking helps you maintain a healthy weight, prevents or manages various conditions, strengthens bones and muscles, improves your mood AND your balance and coordination. A New England Journal of Medicine study established 30 minutes of walking a day lowered the risk of cardiovascular disease by 30% over those that did not walk. The ....
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Gym Gadgets

Fitness Trackers/Smart Watches: While watches were once a thing of the past with the arrival of cell phones, these days you’d be hard pressed to find anyone in the gym without a watch that wasn’t just telling time, but monitoring heart rate, steps, calories burned, mileage, etc. Fitbit Versa – The Versa is a smart watch that has a lot of the features of the Apple Watch without the price tag. It has a 4-day battery life, heart rate monitor, music player, sleep tracker and altimeter. Plus, it’s water resistant up to 50 meters, has a color screen and replaceable band and is compatible with Android, iOS and Windows Garmin Vivosmart 4 – Is a great fitness tracker ....
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To Drink Or Not To Drink, Coffee That Is

Coffee’s reputation has been a back and forth of good for you, bad for you, dating all the way back to the 1500’s when it was rumored to lead to illegal sex. But the most recent studies have found more benefits to drinking coffee than causes for concern. Caffeine is a fast-acting stimulant that activates your central nervous system within 15 minutes of consuming it and can last up to 6 hours. The upside of this is it’s been linked to better cognitive performance, but the downside is your nervous system develops a tolerance and while it’s not recognized as an addiction, anyone that drinks coffee regularly knows the effects of caffeine withdrawal. So what are the ....
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Staying the Course

Here is March’s Food for Thought Recipe Healthy with a kick! Food that’s good for you doesn’t need to be bland and this month’s recipe is a twist on Taco Tuesday. Enjoy! Turkey Tacos Ingredients: 6 oz. lean ground turkey 3-6 large pieces of Romaine lettuce (for the taco “shell”) ½ Cup pico de gallo 2/3 cup cooked brown rice ¼ avocado ½ tsp garlic powder ¼ tsp cayenne powder 1 tsp onion powder 1 ½ tsp chili powder 1 lime Instructions: 1. Spray skillet with olive oil or coconut oil and heat to medium/high heat. 2. Sauté ground turkey with all of the spices ....
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Blessing or Curse

One of the top selling meal replacement brands on the market is designed specifically for an older clientele. Unlike most products, this brand isn’t designed for weight loss, but rather overall health. However, it contains massive amounts of sugar, cupric sulfate, chromium chloride, sodium selenite, artificial flavoring, and a number of other ingredients not designed for the human consumption. These ingredients are known toxins, fungicides and pesticides, that cause, cancer, ulcers, abnormal bleeding, stomach problems, diabetes, DNA damage, cell mutation, liver damage, infertility, and a host of other illnesses. Yikes! Unfortunately, this brand is not the worst offender. In fact, ....
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Don't Get Injured

First off, the best way to heal an injury, is to prevent it before it happens. Unless an accident occurs, it’s unlikely that you “just” got injured. Injuries happen over time from compensation, not taking care of your muscle tissue, and ignoring the warning signs. If you start to feel a reoccurring twinge, pull, tightness, or pain in the same spot, then there’s an issue. You’re probably not injured yet, but if you don’t do something about it, eventually you will be. So, what should you do to prevent an injury from occurring in the first place? Step one, ask your coach! We probably have a simple stretch or trigger point technique you can use to fix the ....
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Stress and You

The term “stress eating”, may feel like an excuse to indulge, but it's your body's actual response to anxiety. Stress activates the adrenal glands which then releases cortisol, the hormone that controls appetite, increasing your cravings. If you can get past the situation, the cortisol levels will drop, but if you live in a constant state of stress, the levels will stay elevated. Continuous anxiety will also disrupt sleep and boost your appetite even more. Studies also show that these reactions to stress increase the amount of high fat and high sugar foods consumed. But the vicious cycle doesn't stop there. Your brain can associate these foods as comfort under pressure, ....
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Effects of Alcohol

Yes, there "may be" potential benefits to consuming a moderate amount of alcohol a day, but moderate means 1 drink per day for women and 2 per day for men and the research is ongoing. A study by the School of Public Health at Harvard University found a moderate amount of alcohol raised levels of the good cholesterol, HDL, which protects against heart disease. It has also been associated with preventing small blood clots that can cause a heart attack or stroke and they found it produced a stronger sensitivity to insulin which can protect against diabetes. Another study by the Catholic University of Campbasso reported a small amount during dinner can decrease the risk of death by 18 ....
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Serious Training Requires Serious Recovery

Egg Frittata Food For Thought

Benefits of Walking

Gym Gadgets

To Drink Or Not To Drink, Coffee That Is

Staying the Course

Blessing or Curse

Don't Get Injured

Stress and You

Effects of Alcohol

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Katie Talcott

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