3 Simple Tips for Staying Healthy Long Term

Coach Culpepper: 3 Simple Tips for Staying Healthy

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It would be easy to conclude that running-related injuries such as tendinitis, knee and hip discomfort, and foot problems are unavoidable and should be expected, but there’s much more to it. Running puts your body under a unique type of stress. Take charge of your injury prevention by paying closer attention to these three aspects of training.

Prehab not Rehab

Ultimately, the only way to avoid injury is to work toward preventing them in the first place. This starts with developing a routine that promotes functional strength and overall muscle health. Most injuries are the result of muscles not recovering well enough to support the stress being put on them, which is why athletes most often get hurt when increasing training volume too quickly. As muscles fatigue, they become tighter and less responsive. As their responsiveness diminishes, the tendons take over to help provide protection from the force being applied.

Simple tip: Emphasize cross-training and post-workout recovery to reduce the risk of injuries.


There are differing opinions on stretching and its importance for runners, but I can say with full conviction that stretching is the easiest and most effective way to prevent injuries and decrease recovery time. Stretching should not be thought of as a means to becoming more flexible or even adding more range of motion—it should be purely focused on recovery and overall muscle health. A loose muscle is a healthy muscle. Stretching alone will not prevent injuries but it will help alleviate 90 percent of the most common ones.

Simple tip: Spend 10 to 15 minutes stretching after every run (especially harder efforts) to accentuate your recovery.


There are tons of new hydration products on the market such as sports drinks, electrolyte replacements, hydration belts and even bottled water. This is good because hydration is another easy and effective means of injury prevention. Most people underestimate the value of hydration and the correlation to muscle health. Hydration takes place at the cellular level and therefore is directly associated with the responsiveness and tightness of a particular muscle group. As you develop a proper hydration routine, you will be able to recognize your intake requirements more intuitively and your body will respond more efficiently.   

Simple tip: Drink water regularly throughout the day as well as right before a run to make sure you’re not dehydrated before working out.


It would be easy to conclude that running-related injuries such as tendinitis, knee and hip discomfort, and foot problems are unavoidable

A DIY Guide to Managing IT Band Syndrome

A DIY Guide to Managing IT Band Syndrome


What causes it, and what can you do?

This article will cover the anatomy of the ITB, several of the proposed theories behind why ITBFS develops, measures that can be undertaken to prevent it in the first place and treatment options once the problem has taken root.

Of all of the injuries that can beset runners, the iliotibial band friction syndrome (ITBFS) is by far one of the most common and frustrating.

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Do You Hate Foot And Toe Cramps?

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Can Healthy Food Choices Become Harmful

When you find a food that’s somehow both healthy and delicious, it’s easy to get addicted. It’s not often the foods you want to eat overlap with the foods you should eat. Soon enough, you’re munching on your newfound favorite at all hours of the day. Although this certainly beats crushing candy bars or guzzling soda, some healthy foods can quickly go from helpful to hurtful when overeaten.

To help you make the most of your healthy choices, we rounded up six healthy foods whose benefits are often overshadowed by overeating. As it turns out, you really can have too much of a good thing. Continue reading


Eat This, Not That! 

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You really should give yourself a hand: You wake up before most of your city to put in time at Bootcamp pumping out reps of exercises and crushing laps.

You eat well, keep those cheat meals to a minimum and carry a water bottle everywhere. You’re not in it for rapid weight loss, but that doesn’t mean you don’t have athletic—and aesthetic—goals. Don’t you deserve foods just as dedicated to working hard for your body as your lifting schedule? Yeah, we thought so. Fuel your workouts—and recovery—with these muscle-building foods that pack in the protein without sacrificing flavor.

Check out their top 1o protein choices

Take It To The Turf: The Benefits of Training on Grass

Why Train On Grass

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Take It To The Turf: The Benefits of Training on GrassBuild strength and stay healthy by taking some of your workouts onto softer surfaces.
The post Take It To The Turf: The Benefits of Training on Grass appeared first on Competitor.com.

There are many reasons why training on grass is a great idea for all runners—regardless of experience or ability level. Most obvious is the fact that grass offers runners the benefit of a softer surface, which is an excellent way to reduce the chances of impact-related injury. There are non-intuitive benefits as well. “Grass workouts are an excellent way to improve overall balance and proprioception as well as strengthen the feet,” says Pete Rea, the elite athlete coach and coordinator at ZAP Fitness in Blowing Rock, N.C.

Dennis Barker, the head coach of Team USA Minnesota, agrees that balance is developed on grass, as the slightly uneven surface engages smaller muscles in your feet, ankles, legs and hips—areas that don’t get worked as much on a flat, smooth surface. “The softer surface requires more strength to run on quickly,” he says.

Barker also says that grass running provides mental benefits. “If you are training for a track or road race, it’s a mental break from the workouts done on those surfaces,” he says. “You know that your times will be faster once you go back on the track or road.”
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Neck Pain Stretches and Exercises with Dr. Jo



neck pain

Neck Pain Stretches & Exercises Doctor Jo shows you some simple stretches for neck pain. Remember to be very careful with neck stretching exercises, and make sure you have a proper diagnosis from your doctor. Rotation, side bending, flexion, and extension stretching will help loosen your neck muscles. Also stretching your levator scapulae and trapezius muscles will help with some tension headaches

My Top 10 Ways to Cook with Quinoa

 10 ways to cook with Quinoa

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It’s a tiny seed that fits on top of a pin and looks more like birdseed than a healthy dinner, but this ancient Incan staple is no Plain Jane: it’s a protein-packed superfood. Read on to find out why.

Keen-WHAT?—What It Is

With a mild, nutty flavor and a texture similar to that of couscous or rice, quinoa (seriously, it’s pronounced KEEN-wa.) is actually related to leafy green vegetables like kale and Swiss chard. But leafy greens lack the dense protein content of the quinoa seed, and it’s this unique nutritional makeup that makes it so special.

First and foremost, quinoa is one of the only grains or seeds that provide the nine essential amino acids our bodies can’t produce themselves . Quinoa is most noted for its large amount of lysine, the amino acid most directly responsible for tissue growth and repair. A one-cup serving holds 442 mg of lysine— or about 5% of the daily-recommended intake for a 150-pound person (the USDArecommends 31 mg per day, per kilogram of body weight). The seeds are also very high in fiber, iron, magnesium, and manganese . In 1993, NASA recommended quinoa for a program that plants key crops aboard spaceships to feed astronauts on long-term missions. If it’s good for astronauts in space, it’s got to be good enough for mere mortals on earth, right? Keep in mind all this goodness does come at a price. Quinoa’s relatively expensive for what it is— about $4.50/12 oz., which is roughly double the price of quality brown rice.

Delicious, Nutritious, Bootylicious — What It Means To You

Quinoa comes in three varieties—white, red, and black—all of which are extremely versatile and can be prepared in a variety of ways. Step one is to rinse the seeds of their naturally occurring saponin coating, a bitter compound that protects the plant from birds and other animals. (Most commercial quinoa is pre-washed, but a quick rinse at home will get rid of any excess bitterness.)


The most basic preparation is to cook it like rice. Combine one part quinoa with two parts water in a pot and bring to a boil over high heat. Then reduce heat to low, cover, and simmer for about 15-20 minutes.

1. Cooked with brown rice in the rice cooker. Then topped steamed broccoli and sauteed veggies in sesame teriyaki sauce.

2. Wrapped in a burrito with corn and beans.

3. Steamed with fresh veggies and covered in a vinaigrette.

4. Mixed with black beans, scrambled egg, diced avocado and lots o’ hot sauce w/ a squeeze of lime.

5. In tabouli replacing the wheat.

6. Browned with a little butter first then cooked with with mushrooms, slivered almonds, and nettles.

7. Mixed half and half with homemade salsa.

8. After it is cooked… add black beans, diced tomatoes, minced garlic, sea salt, avocado, cilantro and squeeze some lime juice.

9. Fruity quinoa salad with yogurt, fruit, nuts, and dried raisins or cranberries. The quinoa is cooked w/water, apple juice, and cinnamon.

10. Cooked in chicken or veggie stock instead of water with several cloves of garlic and a bunch of my favorite herbs.

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How TO Make Pepper Tomato Jam



This is an amazing recipe from Chef Andrew Cohen and it is absolutely delicious and is a must try. I found it from my friends at Suzie’s Farms in San Diego and you must check them out.

Not a true jam, but one of a series of “jams” made from various vegetables that are used as toppings, sauce enhancers, dips, or spreads for sandwiches.


½ brown onion, peeled and finely diced
4-6 medium sweet red peppers (Bell or Corno di Toro, or a mixture), grilled, peeled, and seeded
2-3 cloves garlic, peeled, de-germed and minced
4 medium tomatoes, seeded (Whatever kind you wish, just use red so the color of the jam looks good)
Salt and Pepper to taste
1 teaspoon fresh thyme or rosemary, minced
Olive oil as needed
White wine vinegar as needed



Cut tomatoes and peppers into ¼ inch pieces.

Heat a large sauté pan over medium-high heat and add 2 tablespoons of olive oil.

Sauté onions until soft, then add the garlic and salt, pepper and herbs.

Stir, and then reduce heat to low and cook until garlic is soft and the flavors have melded.

Add the tomatoes and cook down to a jam-like consistency. This can take up to 30 minutes or more.

Optional-Turn up heat and sear a little bit to add a smokey flavor to the jam but be careful to not burn the jam.

Taste. If it needs it, add a few drops of vinegar at a time to balance the jam’s flavor. It should be sweet, but should also have a little bit of tart to balance the sweet and to bring out the fruity qualities of the peppers and tomatoes.

When done, transfer to a clean jar and store in the refrigerator until ready to use. Keeps 7-10 days.


Chef’s Notes:

Use as a topping for pork, fish, or chicken. Use on toasted sturdy bread as an appetizer. Good with soft cheeses like goat crottin, really ripe Brie, or mascarpone. You can use this to “stuff” brie with for a party-use a thread or wire to halve a semi-ripe wheel of brie through the equator, slather the jam on the cut surface, and then re-assemble the wheel of cheese. Makes a good smear on sandwiches. Think fresh mozzarella, prosciutto, and arugula. If you wish to add a little heat, add 1 or 2 red jalapeño or serrano chilis when you grill the peppers and peel and seed them and add to the mix.