Author: Matthew McDonald

Channeling Deep Breathing to Help your Cardio Activities

When doing cardio activities as your breath becomes shallow and rapid you likely wish you could pull in more air. Most participate in cardio activities to train their heart and legs, but did you realize you could actually train your lungs? Synthesizing more oxygen with more lung capacity provides more endurance for your muscles.     Toning the muscles used for breathing, such as the diaphragm and the intercostal muscles, which lie between the ribs and enable you to inhale and exhale can increase your endurance. Since your diaphragm is mostly responsible for breathing, the more muscular it is, the more endurance you will have.     This approach coincides with research indicating runners whose breathing was the most strained showed the most leg weakness. Further, the researchers concluded in their study that the harder the respiratory muscles had to work, the more the legs would struggle in a race. In other words, breathing more fully is fundamental for preventing lung-and leg-fatigue. So while running or participating in cardio activities, concentrate on taking slow and deep breaths to strengthen the diaphragm.  ...

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How Trail Running is an Entirely Different Game

Trail running and road running are very similar activities in that both are cardio-intensive exercises measuring performance based on a distance divided by time. However, aside from this similarity, trail running is in fact an entirely different experience from road running for a number of reasons.   Aside from the peaceful scenery you get to enjoy on back trails, the terrain presents an entirely different kind of challenge to the runner. And because no two natural trails offer the same experience, progressing through water, sand and/or mud, you have to expect and prepare for anything.   With such a range of varied terrain, anything from rocks, sticks and sand can throw you off balance. This is a principle difference between road racing and trail racing; the earth literally moves and shifts beneath your feet.   Because trail running is so different than road running, the equipment you need is also very different. You can’t expect to hit the trail in the same sneakers you use to take on road running. This is because to help you maintain your balance, trail running shoes are designed much differently. These designs include more aggressive treads, deeper lugs, stiffer soles and shock-absorbing plates to protect from the increased shock runners experience from rocks, twigs, etc.   The basic components between trail running and road running are the same. An experienced road runner will...

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What’s the Right Sneaker for You?

Every person has their own, unique pair of feet and for every pair of feet there is a pair of sneakers best suited to fit their athletic and comfort needs. Some feet require more support, some need more cushioning and others require less of both. Many athletic injuries begin with your feet and incorrect shoes. Finding the right balance between support and stability is key to preventing these types of injuries.   For Flat Feet… Because flat feet tend to pronate, or roll toward the inside, you will need a athletic shoe to maintain your stability. Sneakers which promote stability and mobility should fulfill your needs. If you experience pain in your feet while exercising, you can also add custom-made shoe inserts to correct foot issues.   For High Arches… Because high arches are by definition the polar opposite of flat feet, you will have opposite needs. This means finding a flexible sneaker to minimize impact to your arches. Flexible athletic shoes with a soft midsole absorb shock. Finding sneakers promoting flexibility and cushioning are your best bet keeping your feet comfortable while exercising.   For Neutral Feet… If you have normal feet, you can choose from a wide variety of athletic shoes. But stay away from extreme options, offering a lot of cushioning or motion control. The muscles in your feet should be actively working to promote strength...

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Avoid Injury; Don’t Sleep on Your Stretches

Stretching prior to a workout is imperative to your safety. The regular practice prevents injury and allows for an efficient workout. That’s because not only does stretching prevent muscle soreness and injury- removing lactic acid- but it also increases your range of motion. Whether you’re a teen athlete or a grown adult just getting back into fitness, stretching can help you sustain and even avoid muscle pulls and strains.     For starters, and this may seem obvious, but stretch the muscle group you are about to use. Your body has several groups of muscles and there are several different ways to work them out. And for every workout there is the right stretch for it. Utilizing dynamic stretching at the beginning of a workout will help to warm up most major muscle groups. The movements within the dynamic stretching routine mimic those movements used during the workout but at a less intense level thereby giving time for the muscles to warm up.     Cold muscles can be likened to an elastic band that needs to be warmed before it can be stretched. A light movement warm up (or dynamic warm up that we use here) for 5 to 8 minutes prior to exercising will add fluidity and mobility to the joints. This will bring blood flow to surrounding muscles and break a light sweat before you start...

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Recipe Blog

We hear about a lot of great recipes from our clients! So, we decided to start a recipe blog. Post your favorite recipes here! We are interested in all recipes-healthy, less healthy, not-so-healthy… All types of food-including drinks, appetizers, main courses, sides, desserts, snacks-anything you like. We understand that some of your favorite recipes call for a pinch of this or a sprinkle of that. Please include these recipes and just let us know! Happy...

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