Author: amanda

The average full-time worker spends 1,650 hours at work each year. So, what you do at work day in and day out plays a big role in the health and function of your body.

If you have an office job, or one where you spend the majority of your day sitting, think of all those hours you spend not moving and potentially developing poor posture. It’s no wonder we so often see office workers who develop neck, upper back, and shoulder pain.

Today, we are going to focus on the shoulders in particular because they are often forgotten at the office. We tend to think of shoulder pain occurring with trauma, strenuous lifting, or a sports injury. The truth is, something as inactive and repetitive as desk or computer work can wreck havoc on your shoulders.

We will go over 5 exercises you can do in the workplace (without causing much disruption to your day) that can help relieve your shoulder pain.

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The days are starting to get shorter make me want to stay in bed “just a few more minutes”.

The problem is, I’m not willing to rush out the door handing my kids a packaged snack and call it breakfast. I truly believe that the food we eat at the start of the day sets the tone in terms of energy and food choices for the rest of our day.

What if I told you there was a way to fit a delicious breakfast in each morning that requires little time and effort, no matter how rushed you feel? What if all you needed was a blender and microwave to cook up autumn favorite flavors . . . Apples, oats, pumpkin, and cinnamon.

It is possible! In fact, in just minutes if you prepare a bit the night before. And it’s why I want to share with you 3 simple, healthy, and tasty breakfast recipes made with only a handful of ingredients for your busiest mornings.

And I can bet that these no-fuss recipes will not only save you time and energy in the morning but will keep your family energized at work and school through the day.

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Over the past 100 years, research has been plentiful when it comes to exercise prescription and performance. Unfortunately, nearly all of that research was done on healthy, college-age men.

Age, gender, hormones, and general wellness play a huge role in whether your body responds positively or negatively to a certain exercise. The activities I performed in my 20’s no longer energize me and the training I did in my 30’s no longer works to shed stubborn body fat now that I am 40.

But don’t think that just because of your age, weight, or any health issues that your body, fitness, and metabolism are doomed. With proper nurturing, your female body can be quite healthy and powerful no matter your age.

Exercise is an essential part of this journey to “good health” and vitality. But, it’s important to consider a number of factors before starting a fitness program, or reevaluating one you have participate in for years.

Ask yourself the following questions to guide you in choosing the right dose and intensity of exercise for your body.

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Back to school can mean a lot of sitting for both kids in the classroom and parents chauffeuring them. There is the drive back and forth and the after school activities that take extra time with traffic and school zone speed limits. But I have to say the worst is car line.

I’ve never heard anyone say it’s their favorite time of day. The hurry up to wait and inching along and confusion of new parents that do not yet know the unspoken rules of after school pick up. It can be more than just a pain in the butt . . . it can literally become a pain in your back.

According to research at Cornell University, up to 90% more pressure is put in the back when sitting in the car compared to standing. No wonder back pain is complaint that we hear often right after back to school.

There may be no escaping car line, but there are ways to eliminate the associated discomforts.

The goal is to optimally position yourself to avoid increased forces on your joints, muscle strain, or awkward postures. So here are our top tips to promote both safety, comfort, and prevent back pain while you are in the driver’s seat.

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It’s really no surprise that pickleball is one of the fasting growing sports in our community. It’s fun, good exercise, a stress reliever, low impact, and a great social outlet.

Statistics show that the majority of people that participate in pickleball are middle-aged and the sport is rapidly growing in popularity among those ages 50-60. If this is you, it may have been awhile since you were involved in competitive sports. And for many, although pickleball is fun, they do take their performance and ability on the court quit seriously.

What we need to take just as seriously is our ability to keep enjoying the game for years to come. That means preventing injuries and keeping our body strong and fit.

There are acute injuries that occur during pickleball – a pulled hamstring, ruptured tendon, a fall, or broken bone. Accidents can happen in any activity where we move in different directions and have to quickly react. However, the incidence of these types of injuries is relatively low in the sport.

More often, injures occur due to the repetitive nature of pickleball. This causes more chronic injuries – the nagging aches and pains that seem to get better with rest but never really go away. The kind that we put up with until we just can’t anymore and end up calling it quits.

In order to perform our best and continue to play well season after season, resolution and prevention of these chronic injuries is crucial. Let’s cover the most common of these injuries and how we can prevent them.

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I generally reserve lobster and crab for special occasions at a fancy restaurant, but the health benefits are convincing me its time to make it a more regular thing. Yes, there is an expense, but when I find a sale at a local market I take advantage.

Why do I love these shellfish (other than the fact that I’m a Maryland girl that would add crab to just about anything)?

The red coloration in these crustaceans come from the significant amount of astaxanthin they contain. This is a phytonutrient with big antioxidant benefits. We are talking stabilizing blood sugar, improving liver health, and protecting the skin against UV damage.

Let’s also add that shellfish are also an excellent source of protein, B vitamins, and omega 3’s fatty acids. So scour those grocery circulars for a shellfish sale!

This is roll could be make with just lobster, just crab, or both. Even shrimp would be a fine substitution if that’s what you can get your hands on. Modifications have been made from a traditional lobster roll to be lower in fat and carbohydrates in order to meet the dietary requirements of just about anyone (unless of course you have a shellfish allergy).

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Tennis is known as a “lifelong” sport because it can be enjoyed by most anyone regardless of age or athletic ability. But, what happens when aches, pains, and injury keep you from enjoying the game for the long haul?

This is just what happened to me. The love of the game took me through my childhood, high school, and into my college years. However, chronic wrist weakness and injury caused me to finally throw in the towel.

And as much as I love hitting the ball around with my children, I have avoided anything more strenuous or competitive. . . .until now.

I know that the cardiovascular, balance, motor control, coordination, bone strength, and flexibility benefits would serve me in the coming years more than ever. Are you interested in seeing these benefits too?

If so, let’s get back to playing tennis (or take up the game for the first time) without the common injuries that derail many players. So, let’s discuss the most common injuries we see in the clinic and what we can do to prevent them.

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Key Lime Bars

I’ve never been a big key lime pie fan – meringue pies just aren’t my thing. But, what I do love is a slightly tart and cool dessert in the summertime.  

This rich crumbly (gluten, grain, and dairy free) crust is just sweet enough to cut the tartness of the key lime in the filling. 

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If you have ever spent an hour packing the car with heavy suitcases and cumbersome coolers for a family trip to the beach (or lake or mountains, or grandmas house) then proceeded to sit in the car for several hours – it’s likely you’ve experienced back pain.

You know, the kind that makes it hard to stand back up straight once you arrive at your destination. In fact, around 30-60% of drivers report having back pain at some point in their life, and a lot of the people we see at Peak Potential after a summer road trip.

However, it doesn’t take a road trip to trigger this type of pain. A 30-minute commute to work or running kids to various summer activities can be enough to cause discomfort and lingering symptoms.

But why does something as simple as driving trigger back pain when it’s not exactly strenuous?

Well, driving exposes the body to many different forces such as acceleration, sudden stops, and most notable vibrations from the road – and it especially affects those of us who drive larger trucks, vans, or SUV type vehicles for hours at a time!

Driving also involves the use of your feet to control the car’s pedals which means they are not used to help stabilise and support your lower body as they normally would when you’re sitting.

So it’s no wonder why a combination of these factors as well as the inadequate design of some vehicle seats can cause back problems for many of us.

Because back pain can make driving unpleasant (and in some cases, unbearable!) I put together a list of tips to help make your next journey as pain-free as possible.

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