Category Archives for Fitness and Nutrition News in South Jersey area

Recipe of the Week: Shrimp and Quinoa Salad

Recipe of the Week: Shrimp and Quinoa Salad If you are looking for a change up to your normal salad you are going to want to give this one a try! Ingredients: Quinoa Shrimp (peeled) Broccoli Green peas Zucchini Cucumber Sunflower seeds Olive oil Mint Chili peppers (optional) Apple cider vinegar Preparation: Boil the quinoa, […]

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Are Your Landing Mechanics the Missing Link to Top Sports Performance?

Are Your Landing Mechanics the Missing Link to Top Sports Performance?   So you’ve been working on your speed, power and explosiveness all season but have you actually been getting the most out of it? If you haven’t perfected your landing mechanics and ground contact on every stride, then you’re minimizing your playmaking capability and […]

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Recipe of the Week: Healthy Almond Cookies

Holiday Cookie Alternative: Healthy Almond Cookies   The holidays are right around the corner and that means cookies everywhere! Here is a super easy and healthy recipe to hit your cookie craving this season.   Ingredients: 3 egg whites 6 tablespoons almond flour 3 tablespoons honey 2 cups almond flakes Directions: Mix egg whites, almond […]

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Is Body Movement Training The Next Big Thing?

Is Body Movement Training The Next Big Thing? What is Body Movement Training? Body movement training can be summed up to pretty much any type of body movement done efficiently: running, walking,  jumping, bounding, rolling, cartwheels. These movements are already found in some fitness programs, but are they being done properly? And are they being […]

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High Protein No Lettuce Salad in a Cup!

High Protein No Lettuce Salad in a Cup! Looking for a change up to the regular lettuce salad that is still easy to make? Why not go no lettuce! Try this no lettuce high protein salad that will keep you full for hours. Ingredients:     2 hardboiled eggs 1/4 avocado 1/4 cup shredded mozzarella […]

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Recipe of the Week: Low Carb Healthy Pumpkin Muffins

Recipe of the Week: Low Carb Healthy Pumpkin Muffins   Pumpkin flavored recipes are everywhere right now! Unfortunately most of the recipes are not health friendly, but here’s a pumpkin recipe that you can enjoy and not feel guilty about! Ingredients   1 cup almond flour 1/2 cup coconut 1 teaspoon baking soda 1/4 teaspoon […]

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Top 5 Performance Exercises to Utilize Your New Ankle Mobility

Top 5 Performance Exercises to Utilize Your New Ankle Mobility Now that we have mobilized the ankle to its optimal movement, it’s time to perform! If you missed any of the previous articles on ankle mobility here they are Ankle Performance and you (Part 1), Signs of a need to improve ankle mobility (Part 2), […]

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Corrective Ways to Improve Ankle Mobility Part 2

Corrective Ways to Improve Ankle Mobility Part 2   Muscle Activations   What are Activations? Typically there are many muscles in the body that will get under active or under used from muscle imbalances developed. This is where muscle activations come into play. Muscle activation exercises can increase the activity of that under used muscle. How […]

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Corrective Ways to Improve Ankle Mobility Part 1

Corrective Ways to Improve Ankle Mobility Part 1 There are many techniques that may help improve your ankle mobility. Manual muscle release, self myofascial release, stretching, mobilizations, muscle activations and integrations to name a few. Let’s break down techniques and how to implement them to get the most effective results. Myofascial Muscle Release What’s a […]

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Signs You Need to Improve Ankle Mobility

  Signs You Need to Improve Ankle Mobility On a run, feeling great, out of no where there’s a weird pain in your ankle/knee. The usual response “oh it will work itself out,”  just push through it .  After the run calves are tight or maybe the dull pain comes back. You can barely walk […]

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