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Dynamic Duo Spinach & Blueberries

Benefits This combination makes your muscles work better. Food synergy occurs when individual components within foods work together in the body to maximize health and training benefits. The idea is that the total is greater than the sum of its parts. To get more nutritional bang from your meals pair these foods up! Certain vegetables […]

Exercise Calorie Converter App

http://www.athleteinme.com/caloriecounter.aspx   You can put in what you ate a restaurant and it will tell you how long you need to work out to burn the calories. It’s just a fun tool, if you decide to indulge in something like a Blizzard at DQ you can see what it will take to work it off.

How we eat for exercise

What we eat prior and post exercise can enhance the work we did during the workout. The old idea of carb loading the night before the big race has definitely gone through some changes.  Newer schools of thought are to eat big meals a couple days before a race and then taper to a normal […]


Benefits These little gems are little powerhouses of nutrients….. They are good for weight management because they are low in fat but high in the important stuff like protein, fiber and micronutrients Peas contain high amounts of a health-protective polyphenol called coumestrol which helps prevent stomach cancer They are good for anti-aging, high immune system […]

SMR- Self Myofascial Release

Why is it worth your time? Foam rolling reduces aerial stiffness Enhances range of motion Done before a workout can increase strength and performance Shoulders Our shoulders bear a lot of weight and work such as grocery hauling, handbag carrying, office chair slouching, bra wearing….in addition if you are active you can develop tendinitis or a […]

Ladder Agility Drills

The benefits:  In order to be a more well-rounded athlete and more balanced individual we need to work on our agility, quickness, coordination and reactivity.  Agility is our bodies’ ability to change body position or direction efficiently and requires the integration of multiple skills, including balance, coordination, speed, reactivity, strength, power and endurance. Multi-planar coordination Boost heart […]

Short Sprints

The benefits:  Fat Oxidation and a lot of other health benefits.  Sprint training gives back in many ways. lose fat build muscle increase endurance improve heart health improve energy use improves circulation in the body improve brain function builds mental toughness Sprints are hard and may hurt.  There may be moments of doubt when you […]

The Squat

The benefits:  builds muscle in your lower body. Promotes mobility and balance which makes it a functional exercise that makes real life activities easier. Prevents injury by strengthening the stabilizing muscle, ligaments and tissue. Boosts your athletic performance you can jump higher and run faster. Proper form: Stand with a comfortable stance. Plant feet slightly […]

The Plank

The benefits:  “The Plank has many benefits; the big one is that it strengthens your entire core better than any sit up.  It also stretches your spine and strengthens your spine, arms, quads and if in push up position your wrists. The big mistake is collapsing the spine or rounding the shoulders too much.

Bend & Thrusts

The benefits:  Builds Strength. The bend & thrust is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Fat burning. Because you’re using your full body when doing bend & thrusts and because they’re such an intense workout, the bend & thrust is one of the […]

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Greetings and blessings, I want to thank each and every one of you for making this running club such a great blessing in my life.  I casually went into this and was challenged to become a runner.  To my great surprise, I was able to do this.  I was able to make progress throughout the […]