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Key Takeaways: • Protein is an essential macronutrient that plays a crucial role in muscle repair, immune function, and overall health. Consuming an adequate amount of protein daily, preferably around 1 gram per pound of body weight, can support muscle growth, fat loss, and satiety. • Animal-based protein sources provide […]
Key Takeaways • Mindset is key! When you change your mindset to be more open to growth and focused on the present, you become more resilient and can overcome more challenges and fears. • Diaphragmatic breathing can be used as a mindfulness practice to help you slow down, recover, and […]
Key Takeaways: • You don’t always have control over what happens to you in life, but you do have control over how you react. • Blaming others for your problems will not solve anything and will just make you feel worse. • Ultimately, you are in control of your own […]
Key Takeaways: • Get blood work done regularly (every 3, 6, 12 months) • Even if you have perfect cholesterol, you should still get your arteries checked for plaque • The first symptom of a heart attack is usually death. So don’t wait until you actually have symptoms to check […]
Key Takeaways: • While AI should not be used to completely replace a physical therapist, it can be used as a means of gathering data to determine the best treatment plan • Wearables and other data collection tools are now at the point where the data can be used to […]
Key Takeaways: • When the body does not have enough energy to support daily physiological functions, this can trigger RED-S • RED-S causes health complications like hormone suppression, bone stress injuries, and digestive issues • RED-S is most commonly seen in female athletes, but is believed to be underreported in […]
Key Takeaways: • Acupuncture affects the whole nervous system due to energetic intentionality, whereas dry needling is most helpful for localized areas of the body. • You can always retrain yourself to think more positively, no matter what has happened in your life. • You are your own best healer. […]
Key takeaways: • Control what you can and let go of what you cannot control. • After adversity strikes, take time to recover. Seek out resources to determine what happened and why it happened and get back out there. • Don’t compare yourself to other athletes, because your success may […]
Key Takeaways: • There is no such thing as the “perfect time” so stop waiting for one. • You can’t progress if you don’t at least start in the first place. Take the first small step forward, because if you get off track you can still course correct. • If […]
Key Takeaways: • With dry needling, inflammation is introduced intentionally to help move the body’s tissues through the repair phase and into the remodel phase. • Inflammation helps reset the muscles so that they can relax and reset to their full length. • Dry needling causes the body to release […]
Key Takeaways • Don’t try to make large changes to your routine all at once. Start making small changes intermittently instead. • The more you consistently stick to a sleep-wake schedule, the more your body will be able to learn the routine and it will become easier. • Eating more […]
Key Takeaways • Cycling does not have to be uncomfortable. A bike fit will adjust the three points of contact so that they do not cause undue strain and pressure. • The way a person moves off the bike will mimic the way they move on a bike, so doing […]