Active Recovery

Active Recovery

If you are a runner, a cyclist, or a regular at a CrossFit gym, you have probably heard the term “Active Recovery.”  The phrase itself seems a bit oxymoronic, but the concept appears to have some basis in science (More on that later). Active recovery is the use of low-intensity exercise to resupply nutrients to muscles and to speed up the removal of waste products produced during bouts of high-intensity training or competition.  Think of … Read more

What is Health?

What is Health?

What is health?  According to a 1948 definition by the World Health Organization, “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” Ok, I like the broad definition which includes physical, mental, and social, but I am not so sure about the word, “complete.”  That word sets a pretty high bar.  The British Medical Journal has this to say about the WHO definition: “The … Read more

Lauren Fleshman: It’s Freaking Science Dude

Lauren Fleshman

Lauren Fleshman is a feisty, world-class, super fast middle and long distance runner competing as a member of the Oregon Track Club Elite team.  She is also a “smarty pants.” Yep, she has a BA from Stanford in Biology with a bonus MA in Education. But Lauren isn’t simply “book smart.”   She has combined what she learned in school with her running experience to create a real food refueling option called Picky Bars . Lauren, along … Read more

Orthostatic Heart Rate: A Simple Training Tool

Last Updated: August 28th, 2016 Have you ever stood up too quickly from a seated position and felt dizzy or lightheaded?  The reason is that your blood pressure drops due to gravity – your blood is pooling in the lower parts of your body. However it would be rare that you pass out in this circumstance.  Your central nervous system kicks things up a notch and raises your heart rate, typically 10-15 beats per minute … Read more

Delayed Onset Muscle Soreness: Is it a Good Thing?

When I started CrossFit earlier this year, I experienced the joy of something called Delayed Onset Muscle Soreness (DOMS).  And it wasn’t the run-of-the-mill type of DOMS, but rather this is the “I can’t walk up the stairs” or “I can’t straighten my arms” kind of sore. For me it was the workout that involved 150 barbell back squats plus 200 walking lunges. What is Delayed Onset Muscle Soreness (DOMS)? DOMS is muscle soreness that … Read more

How I Improved My Blood Glucose Control

One year ago, I made some modifications to my lifestyle to improve how my body was dealing with a slightly elevated blood sugar level.  But before I get into the specifics, here is a short, simple primer on blood glucose: Blood Glucose Primer When you eat, your digestive system converts most of the carbohydrates (sugars, breads, pastas, cereals, fruits, etc.) into glucose, a fuel that can easily be used to power your daily energy needs.  … Read more

Choosing a Massage Therapist: A Guide for Athletes

If you are like me, sometimes things go awry with your body – I wrote a bit about one of my issues in the post about shoulder pain.  And yes, there are some great resources out there to help you work out those kinks (like the Mobility WOD), but what if those irritating issues hang around and don’t resolve themselves?  Where should you turn for professional advice and assistance? To help us weave through the … Read more

Ice Bath Recovery – Should you take the Plunge?

Almost every day I see someone on Twitter talking about finishing up a hard workout and heading home to suffer through an ice bath. And why not?  A lot of people have had personal experiences where ice baths have reduced soreness and made it possible to get back to training.  That’s the goal right, to be able to train more in order to adapt and get stronger, faster, quicker, etc.? And certainly there are plenty … Read more

Do You Have Vitamin D Deficiency Symptoms?

It’s unlikely that you or anyone you know has had rickets, the extreme case of vitamin D deficiency.  But many people have serum vitamin D levels near what the medical community would consider deficient.  At these depressed levels, you may not feel symptomatic, but will likely miss the benefits of an adequate amount of vitamin D circulating throughout your body. According to the Mayo Clinic, adequate vitamin D can help you avoid winter maladies like … Read more

Orthotics: Are they Necessary?

Author: Dr. Stephen Gangemi The prescription and use of orthotics is a hot topic. Some physicians don’t appreciate that fact that I think orthotics are expensive pieces of carbon graphite, neoprene, and other material that most often serve as a disservice to the patient. My stance on orthotics is such due to how I evaluate, treat, and manage patients. It is a 100 percent holistic approach.  I see professional athletes – dancers, runners, hockey and … Read more

Why Can’t I Get Enough Sleep?

Author: Dr. Stephen Gangemi Most people don’t sleep well. You should be able to go to bed, fall asleep within ten minutes, and not wake up until morning, after 7-8 hours. You should feel refreshed upon rising. Sound familiar? Not for most people. The majority of people get too little sleep or poor quality of sleep. Many people do not go through the necessary 4 stages (plus REM) of sleep to keep them healthy. A … Read more