Macronutrients 1. CHO (Carbs) : 45 – 70% of total caloric intake 2. PRO (Protein) : 0.8 – 2.0 g/kg a. Men – 1.0 – 1.5 g/kg b. Women –...

Type I muscle fibers are more efficient over long periods. They are mainly used for postural maintenance. Things like holding your head upright, posture, and core strength or endurance exercises or long distance running like marathon or ultrarunning running.

Are you feeling depleted and struggling through cold weather runs?

Research has shown most recreational runners are heel strikers but the majority of elite distance runners are forefoot or midfoot runners.

A key part of allostasis is that it doesn't just help you reach homeostasis after a stressor, but it also helps you adapt to future similar stressors.

Homeostasis is the baseline of how the human body operates and maintains balance. Allostasis is how your body reacts and adapts to outside stressors and stimuli. In training we refer to the allostatic load as a combination of stressors that cause the body to deviate from homeostasis.

Biceps Femoris (Hamstrings)

What is “stomach hollowing”? It’s an isolated contraction of the TVA that ‘sucks’ the stomach inward towards the spine, as you would do if you were trying to button a tight pair of pants.

The transverse abdominis is the deepest of the midsection core muscles. It is located around the abdominal region like a corset. Nothing...

Your core consists of upper & lower back, chest muscles, abdominals, hip flexors, and glutes.

The number one reason for tight hamstrings is Poor Hip Stability.

Gluteus Medius

1-2 HOURS AFTER YOUR RUN:

0-5 MINUTES AFTER YOUR RUN: Rehydrate

Detox Your Body

Failing to plan is planning to fail.

GEAR All shirts/shorts/pants/socks/jackets etc go into individual ziplock bags. These bags are labeled using a marker or a note inside....

Fatty acids are our body's “go-to” source of energy for aerobic activities. Stored body fat is an important source of energy for...

There are three main types of carbohydrates:

“I'm not a mess but a deeply feeling person in a messy world. I explain that now, when someone asks me why I cry so often, I say, 'For the same reason I laugh so often--because I'm paying attention. I tell them that we can choose to be perfect and admired or to be real and loved. We must decide.”