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Vince Lombardi

As we all know, Football season has began! (Hallelujah!) The next several blogs will be focusing on the importance of taking care of an athletes body, myths v.s. facts, and ways we can improve our health! As an athlete, the importance of warming up the body is vital for performance, stamina, and overall joint and muscle protection, but what many seem to miss is the importance of warming down. This is also called the recovery phase for your body after a long workout or even a run or jog. Either way, your muscles are tired after your workout and need the proper time and care to repair themselves. Stretching: This is not new news people, but it is often overlooked. When you are done with your workout, your muscles are their most flexible and pliable point and you will be able to see the most results. Taking deep breaths while stretching also helps relive muscle tension from your workout and allows oxygen to flow through your muscles for a deep stretch, and it also will improve circulation and blood flow.           Suggested Stretch: Hamstring Stretch                    -This stretch can be done laying down or standing up, but I prefer to laying down to make sure my spine is flat and my abdominal muscles are engaged (pulling my navel to my spine, closing my rib cage). While laying down, bring one knee to your chest while the other leg is extended straight in front of you. Slowly extend the bent knee to the sky, grabbing behind the leg wherever is comfortable. You DO NOT want to over stretch your muscles. You want to help reduce next day soreness, not open up a can of worms and pull a muscle, so don't get too excited! Continue this stretch on each leg 2x, continuously breathing through it. So, the next time you run your mile, remember that your workout is not finished when you are finished running! Warming down is crucial for our bodies so we can continue to do what we love! And remember....It Feels Good To Live Well!

How many of you opt for the salad option on the menu because we want to eat healthier and save some calories? (My hand is raised in air). While salads can be full of vegetables and protein that we know are the best options for our body, we're actually overlooking the main source of fat in our salads......salad dressing. Salad dressings are full of high levels of sugar, sodium, and fat that we try to avoid by eating salad in the first place! The solution? Swap out that salad dressing for a drizzle of EVOO (Extra Virgin Olive Oil) and a squeeze of lemon juice. If you feel adventurous, add a drizzle of balsamic vinegar for a little more flavor. I promise you will not miss out on anything, and you will be saving yourself a lot of calories. How good does that sound? So next time you order that amazing salad, plump it up with colorful vegetables and your favorite protein but hold the dressing ;) And remember...It Feels Good to Live Well!

Buddah

Back Pain No More! Wake up in the morning with low back pain? Feeling your back start to ache after a long day of work? Standing on your feet too long resulting in pain? Well, research shows that 99% of lower back pain comes from muscle imbalances, so stretching and awareness is extremely important! Try these exercises and stretches to get some relief! (And please make sure to take these stretches slow, as the back is delicate and you don't want to pull any muscles, we want to release the pressure!) 1. Knee to chest stretch: Bringing your knees to your chest (preferably on a hard surface as opposed to a bed or couch) helps stretch the low back with low impact. For a deeper stretch, bring your forehead to your knees while curled in this ball-like position to feel your neck stretch all the way down to your spine. 2. Touch your toes: Standing up straight, slowly start by tucking your chin to your chest and slowly rolling down reaching your fingers towards your toes. Even if you can't touch the ground (which most people can't) make sure to keep your head down as it is the heaviest part of your body and will allow gravity to add a natural stretch. 3. Child's pose: Sitting with your knees together and on your feet, reach your arms forward and try and get your chest onto your thighs. I personally feel an even better stretch when I separate my knees and reach to get my chest flat on the ground. This way, the energy can reach through your fingers and you can get a stretch in your hips as well as your back. Adding these stretches to your daily routine everyday can help decrease pain, increase circulation and mobility, and prevent further lower back pain! After all, stretching feels amazing, right? And remember...It Feels Good To Live Well!