Tips for Preventing Holiday Weight Gain

As we head into the holidays most Americans will gain between 8 and 12lbs between Thanksgiving and New Year’s Day.     However, there are ways to avoid this weight gain! Here are some key tips: Eat before holiday parties.     Going into a holiday party on empty and hungry is a sure-fire way to overeat.    Alcohol intake boosts appetite to begin with and if you start out without anything in the tank it just gets worse!    This does not mean overeating – eat a sensible meal about 2 hours before you go to the party. Try to choose higher protein foods first because protein helps with satiety (feeling satisfied and not hungry).…
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The Hows and Whys of Foam Rolling aka Myofascial Release

Using a tubular foam roller to literally roll over tight areas of muscles and tendons is known as “Myo-Fascial Release”.   While it seems counter-intuitive applying steady pressure to muscles and tendons with an emphasis on trigger points (areas of tightness and soreness) has been proven to be a highly effective method for improving mobility. Since you are in complete control of the amount of pressure applied and how long it is applied you can customize the experience based on your level of sensitivity.   Key areas to focus on include the hamstrings, calves, gluteal muscles, latissimus dorsi muscle, and even low back and hip flexors if done with caution. You can…
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The Psychology of Pain

Sooner or later all of us have to deal with periods of time where we are in pain.    Understanding the psychology of pain can help you navigate these challenging periods of time.  All Pain Is Regulated by Your Brain. Traumatic physical injuries do not have psychological triggers per say, but if the pain persists long after an injury has occurred, there is often an emotional aspect involved. Pain also becomes a learned experience and becomes a pattern. When pain is perceived over an extended period of time, the brain produces more pain-causing neurotransmitters and your pain threshold tends to get lower. Essentially, you become more sensitized to pain.   This is…
Read More

Tips for Preventing Holiday Weight Gain

As we head into the holidays most Americans will gain between 8 and 12lbs between Thanksgiving and New Year’s Day.     However, there are ways to avoid this weight gain! Here are some key tips: Eat before holiday parties.     Going into a holiday party on empty and hungry is a sure-fire way to overeat.    Alcohol intake boosts appetite to begin with and if you start out without anything in the tank it just gets worse!    This does not mean overeating – eat a sensible meal about 2 hours before you go to the party. Try to choose higher protein foods first because protein helps with satiety (feeling satisfied and not hungry).…
Read More

The Hows and Whys of Foam Rolling aka Myofascial Release

Using a tubular foam roller to literally roll over tight areas of muscles and tendons is known as “Myo-Fascial Release”.   While it seems counter-intuitive applying steady pressure to muscles and tendons with an emphasis on trigger points (areas of tightness and soreness) has been proven to be a highly effective method for improving mobility. Since you are in complete control of the amount of pressure applied and how long it is applied you can customize the experience based on your level of sensitivity.   Key areas to focus on include the hamstrings, calves, gluteal muscles, latissimus dorsi muscle, and even low back and hip flexors if done with caution. You can…
Read More

The Psychology of Pain

Sooner or later all of us have to deal with periods of time where we are in pain.    Understanding the psychology of pain can help you navigate these challenging periods of time.  All Pain Is Regulated by Your Brain. Traumatic physical injuries do not have psychological triggers per say, but if the pain persists long after an injury has occurred, there is often an emotional aspect involved. Pain also becomes a learned experience and becomes a pattern. When pain is perceived over an extended period of time, the brain produces more pain-causing neurotransmitters and your pain threshold tends to get lower. Essentially, you become more sensitized to pain.   This is…
Read More

Tips for Preventing Holiday Weight Gain

As we head into the holidays most Americans will gain between 8 and 12lbs between Thanksgiving and New Year’s Day.     However, there are ways to avoid this weight gain! Here are some key tips: Eat before holiday parties.     Going into a holiday party on empty and hungry is a sure-fire way to overeat.    Alcohol intake boosts appetite to begin with and if you start out without anything in the tank it just gets worse!    This does not mean overeating – eat a sensible meal about 2 hours before you go to the party. Try to choose higher protein foods first because protein helps with satiety (feeling satisfied and not hungry).…
Read More

The Hows and Whys of Foam Rolling aka Myofascial Release

Using a tubular foam roller to literally roll over tight areas of muscles and tendons is known as “Myo-Fascial Release”.   While it seems counter-intuitive applying steady pressure to muscles and tendons with an emphasis on trigger points (areas of tightness and soreness) has been proven to be a highly effective method for improving mobility. Since you are in complete control of the amount of pressure applied and how long it is applied you can customize the experience based on your level of sensitivity.   Key areas to focus on include the hamstrings, calves, gluteal muscles, latissimus dorsi muscle, and even low back and hip flexors if done with caution. You can…
Read More

The Psychology of Pain

Sooner or later all of us have to deal with periods of time where we are in pain.    Understanding the psychology of pain can help you navigate these challenging periods of time.  All Pain Is Regulated by Your Brain. Traumatic physical injuries do not have psychological triggers per say, but if the pain persists long after an injury has occurred, there is often an emotional aspect involved. Pain also becomes a learned experience and becomes a pattern. When pain is perceived over an extended period of time, the brain produces more pain-causing neurotransmitters and your pain threshold tends to get lower. Essentially, you become more sensitized to pain.   This is…
Read More