Bone Broth Recipe

December 20, 2017

Delicious soups have an allure for any winter meal, but I have learned that there are outstanding health benefits to the regular consumption of bone broth. Many cultures serve broth as a staple in their diet, and there are fantastic health reasons to do so. The broth is easy to make, the trick is it…

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woman walking up stairs

Race Recovery for the Holiday Weekend Warrior

December 20, 2017

Tis the season to do holiday races!! One great thing about us PNW-ers is that we accept the inevitable rainy weather and soldier on anyway. Five K’s, mud runs, and polar swims abound. If you’re a seasoned vet who competes all year long, you probably have a routine for your pre-, during, and post-race. For…

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6 Tips to Stay Healthy this Holiday

December 12, 2017

1. Stay Active! Many of us travel for the holidays and can’t get to our regular workout class or gym. But, this not a reason to stop moving. Drag the family out for a winter hike or walk. Get a run in! Or, ask your Coach for a mini workout to do during the holidays.…

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Exercise Reduces Again

December 6, 2017

We all know that exercise is one of the most important things you can do to stay healthy. But, did you know that it can add years to your life? A recent study found mice that ran on a treadmill a couple times a week for five months staved off premature aging in almost every…

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Dr. Annie Armstrong

Control Your Blood Sugar to Sleep Better

December 1, 2017

Many of us have heard of high blood sugar. We know it’s linked to diabetes, one of the most prevalent diseases in this country. However, must of us are not aware of the blood sugar roller coaster and how to stabilize our blood sugar and improve our sleep. Many of us wake up at 3…

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Goals vs Intentions, and how to use them

November 10, 2017

As many of you know, I meet weekly with my Business Coach/Therapist.  She is such a valuable resource to me, as she allows me to gain perspective on areas of my life that I am blind to.  Last week she gave me the valuable lesson of setting daily intentions.  This has become so important to…

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When should you ice?

September 18, 2017

It has been the status quo for decades… When you’re hurt: rest, ice, compression, elevation. In recent years, though, research and experience have started to question this recipe. Naturally, there’s a lot of speculation floating around these days, so we wanted to provide a clear take on the big question: Should I ice? Should I Ice?…

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head 2 toe clinic rollers

Why We Love Foam Rollers

August 18, 2017

Foam Rollers have become a staple in gyms and clinics all over the country. So why are healthcare and exercise professionals so fond of these cylindrical entities? Let’s break it down: 1. They’re multi-taskers Foam rollers are great for relieving discomfort and pain by loosening tight musculature and relieving aching knots. But did you also…

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Spring Bike Tune Up

July 20, 2017

The sunnier weather is out so it is time to break out the bike.  If you have not recently used your bike, here are some tips before you get rolling and racking up the mileage. The basics of bike checkup:  The ABCs (Air, Brakes, Chain).   Air: How much air you need depends on your tire size. …

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Slow Down the Wear & Tear

June 10, 2017

Slow Down the Wear & Tear On BOTH your body AND your running shoes Similar to food, running shoes have a shelf life, whether we wear them or not. Shoe materials deteriorate over time, both with mileage and when they sit in your closet slowly breaking down. As a humorous thought, maybe running shoes should…

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