Categorized as: Health Tips

Sciatic Nerve Flossing Exercise

Sciatic nerve flossing is done to “massage” the sciatic nerve when it becomes compressed by the muscles and bones, which is a condition known as sciatica, says the Mavenlive website. Nerve flossing exercises can be done at home, but if your condition is extreme or persistent, you should discuss treatment with your doctor before trying any do it yourself remedies.

About Sciatica

The sciatic nerve runs from the back of your hips and down your legs. When it becomes trapped and/or inflamed around the lower back and buttocks, it causes sharp pain in the lower back that can shoot down one or both legs, says the NHS Choices website for the United Kingdom’s National Health Service. The most common causes of sciatica are prolonged periods of sitting or standing, which can place pressure on the lower back; a slipped disc in your spine, which then presses against the nerve; or an injury or strain through exercise. In most cases, sciatica can be self-treated and symptoms will disappear within a few weeks; however, it is recommended that you seek medical advice if your condition persists. Read More…

16 Health Benefits Of Drinking Warm Lemon Water

Lemons are vitamin C rich citrus fruits that enhance your beauty, by rejuvenating skin from within bringing a glow to your face. One of the major health benefits of drinking warm lemon water is that it paves the way for losing weight faster, thus acting as a great weight loss remedy. 

Lemon Water Flushes Out Toxins And Is Extremely Beneficial For The Body

Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions.

Nutritional Value Of Lemons

A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fibre. It also has medicinal values and antibacterial properties. It also contains traces of iron and vitamin A. (1)

Apple Cider Vinegar Can Help You Lose Weight

By Coach Kirk
Have you heard about apple cider vinegar? It’s about time you have and educate yourself on the benefits of this wonder!
Just a tablespoon a day can do amazing things for your body. I’m no expert, but I’ve started taking this the past week and I can tell you that it works.
Two main changes I’ve noticed are increased energy and quicker digestion of my food. I feel like I’m always at max charge! Also, I don’t feel sluggish after a big meal since digestion seems to be more efficient. Now, these are very subjective changes I’ve noticed, but none-the-less I do feel better.
Don’t take my word for it – do your research. 
Dr. Berg’s video gives a great explanation on the benefits of Apple Cider Vinegar.

ACV benefits include:
  • Better regulation of blood sugars
  • Healthier blood pressure
  • Stronger heart
  • Detoxification of organs
  • Eases digestive ailments
  • Increases weight loss
  • Slows aging

How To Heal Tennis Elbow And Golfer’s Elbow

Elbows. We all have them. And, yes, these body parts get injured, too. Hopefully, you are part of the population that has never experienced the infamous tendonitis associated with the elbow. However, if you are part of the population that has experienced tennis elbow, golfer’s elbow, or even wrist pain, you know that these particular injuries can be nagging, persistent, and really put a damper on both training and everyday life.

Tendonitis is basically inflammation of the tendons as they insert on the related bone. The tendons connect the muscles to the bones. The suffix “–itis” means inflammation and is usually paired with the associated body part, as in epicondylitis or Achilles tendonitis.

Acute inflammation is a natural, normal process in our bodies. Our bodies innately know what to do to heal themselves. Pain, swelling, redness, and warmth are all part of the acute inflammation response. This inflammation response is supposed to be fast and direct, not extended. It is when this inflammation response becomes chronic or even systemic that it is difficult to manage. Read More…

The Secret To Weight Loss

The secret to weight loss is there is no secret.

The truth is that all weight loss programs have one deciding factor that connects them all and that’s The Calorie Deficit Method.

The science of weight loss goes like this: First you must calculate your BMR (basal metabolic rate) and multiply that by your Activity Level. This gives you your TDEE (Total Daily Energy Expenditure).

The science of weight loss goes like this: First you must calculate your BMR (basal metabolic rate) and multiply that by your Activity Level. This gives you your TDEE (Total Daily Energy Expenditure). This is what you need to survive and not pass out while exercising. If done consistently you will be able to maintain a healthy weight. To lose weight you will need to decrease your TDEE by 10-20%. That’s a safe, sustainable, and manageable form of weight loss. But don’t worry you won’t need to remember any of that. That’s what online Macro Calculators are for (link).

The real reason why people don’t lose weight is because they are very inconsistent when it comes to following this principle. We call them “Weekday Dieters”, they are able to maintain a small caloric deficit throughout the week but as soon as the weekend comes they fail miserably.

No amount of weekday starvation is going to make up for a terrible weekend lifestyle. Consistency trumps intensity every time.

Maybe the secret to dieting is consistency??

If you want more information about our Weight Loss Program visit our website:

The A.N.S.E.R. to Recovery

Written By Coach Miles

As many of us have just completed five grueling weeks of competition with the Crossfit Games Open  I want to stress the importance of the Rest & Recovery. I want to tell you about something that I call the A.N.S.E.R. to recovery. It’s an acronym I came up with from my experience with competition.

  • Active Recovery – Don’t skip the gym just because you’re sore from competing. Have some active recovery days built in as your normal workouts. This includes really light jogging, yoga, swimming and every very low-intensity circuits. You’ll be surprised what a few sessions can do for your body.
  • Needs – Listen to your body, what does it need? Are you drinking enough water? Are you getting enough sleep? Listen to your body.
  • Stretch – Loosen up those tired and sore muscles. Maintain your full range of motion. Don’t become tight and stiff. Youtube is littered with great Yoga flows.
  • Eat- You may have burned a lot of calories from training but don’t bog yourself down with junk food. Stay away from fried food, sweets, and sodas. 
  • Reflection – Reflect upon your training. How did you do? What could you do next time? Use what you learned and apply it to your future training. Assess don’t guess. Write down goals for next year and start pursuing them now.

Other Resources:

What does active recovery look like?

7 Active Recovery Activities