BlogRunning

Foam Rolling 101 for Runners and Recovery

Since most of us don’t have access to a personal masseuse every day, foam rolling can serve as a form of self-massage and can be used both pre- and post-run. Here are a few of my favorite foam rolling exercises: Calves (toes forward, in and out) Hamstrings Piriformis/Glutes Quadriceps Iliotibial …

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Gate River Run 2017
BlogfeaturedFood & Nutrition

Nutrition for the Gate River Run

It’s almost time for the 40th Gate River Run. I hope everyone that plans on participating’s training is going as planned. There’s several components to preparing for a 15k ,especially one that brings some of the challenges that the Gate River Run brings. As 904 natives, we prepare for potential …

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BlogfeaturedRunning

Strong to the Finish: Core Strength Routine for Runners

Improving and maintaining core strength is critical for runners to remain injury-free. Those who know me and my coaching style know that I’m a stickler for form and mechanics and I’m certain that proper and sport-specific strength training is one key to staying healthy and holding it together late in a race (even …

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BlogfeaturedRunning

1st Annual Hart Bridge Practice – Before the Gate River Run

All are welcome! In partnership with Marathon High, PRS Running Club is giving you the chance to practice the most feared portion of the Gate River Run, the Hart Bridge. JSO will close down one lane of the bridge and be on site to ensure everyone’s safety. Everyone will meet …

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Blogfeatured

Warm It Up to Run Fast

I receive a lot of questions about whether or not a warm-up is important prior to an interval workout or a race.  The answer is, absolutely!  I am a firm believer in a dynamic warm-up prior to any workout and have developed a pre-workout and pre-race routine that has been …

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BlogFood & NutritionRecipes

Mouth Watering Quinoa Black Bean Stuffed Peppers

quinoa black bean stuffed peppers These quinoa black bean stuffed peppers make a delicious quick dinner meal, with tons of flexibility to modify how you see fit. Enjoy! Ingredients: 5 bell peppers, cut open, seeds removed 1 cup quinoa 1 14-ounce can black beans, drained 1 14 ounce can refried …

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Maple Pecan Sweet Potato Casserole
BlogfeaturedRecipes

Maple Pecan Sweet Potato Casserole

A little twist on a sweet potato casserole while maintaining the same great taste! Maple Pecan Topping • 1/3 cup maple syrup • 2/3 cups rolled oats • 3 tablespoon butter ( I used Earth Balance) • 1 cup chopped pecans, coarsely chopped • 3/4 teaspoons ground ginger • 1 …

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BlogCorporate Wellness

The Business of Health Wellness with Naomi Whittel

Health wellness is a big business, with global sales projected to reach a record high of $1 trillion by 2017. Acclaimed entrepreneur Naomi Whittel, who has launched more than 140 science-based health products and last year sold her six-year-old nutritional supplement company, Reserveage Nutrition, for $37 million, will be speaking …

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BlogWorkouts

20 Minute Beginner Workout -1

Jumping Jacks – 20 – Reps Goblet Squats – 10 – Reps Push-Ups – 10 – Reps Butterfly Sit-Ups – 10 – Reps Single Arm Row – 10 – Reps on Each Side

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BlogLocal Inspiration

Thousands of Cyclists Will Ride Toward a World Free of MS

JACKSONVILLE, FLA. — On October 22-23 more than 2,000 cyclists will mount their bikes to support family members, friends or coworkers who have been diagnosed with multiple sclerosis at Bike MS: PGA TOUR Cycle to the Shore 2016 an annual event hosted by the National MS Society. Among those 2,000 …

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