Flexibility can and should be trained as part of your routine, just like training for strength, speed, or power. The American College of Sports Medicine just released new guidelines for flexibility exercise. “Flexibility Exercise Adults should do flexibility exercises at least two or three days each week to improve range of motion. Each stretch […]
I will preface this blog by saying I am NOT a runner…in fact I dislike all things cardio. At least cardio in the traditional sense. Cardio is boring. Run for more then 12 minutes and I am done. Okay, with that being said, cardiovascular training is very important and should be incorporated into your exercise routines. If […]
Thinking about attending your first Spin Class? Spin is an awesome cardiovascular workout with high energy, the lights turned down and the music turned up! Here are my tips for new riders: Arrive early. Proper bike set up is extremely important for safety and injury prevention. Class begins on time so arrive 10-15 minutes early […]
There’s no question that the human body is designed to move, but with the rise in desk jobs, we spend more time sitting than moving. And with that, we come across a number of problems: lower metabolisms, low back pain, tight hip flexors, slouching posture, and weak cores among them. Combat some of the work-related […]
With the past winter being so terrible, I try to spend every second in the sun as I possibly can. One way is by moving my lunch time workout (or at least part of it) outside. Working out is just more fun when you go outside, especially when you work inside all day. I like to […]
Did you know that flexibility is an entirely trainable quality? Sure, we get a little more inflexible over the years (a process called fibrosis, where thick connective tissue takes the place of some of our more pliable fibers that are getting worn out), but it doesn’t prevent us from staying flexible. In fact, the most […]
Just because you are taking a day off from the gym, doesn’t mean you should take a day off from being active! Giving your body a break between intense workouts is essential to help your muscles recover, avoid overtraining and reduce the risk of injury but don’t make the mistake of thinking your days off […]
Do you warm up before playing golf? A good warm up is important for preventing injuries and preparing your body to perform. Next time you head out to the course, try these sport-specific, dynamic stretches. Warm up by walking for 3-5 minutes. Perform 10 repetitions of each exercise. Gradually move through greater range of motion. Do […]
96 800×600 Normal 0 false false false EN-US JA X-NONE Throwback Thursday: Warrior Dash ’11 The rise in popularity of mud runs has seen an explosion of these kinds of races in the last few years, from the shorter Warrior Dash and Spartan Race to the longer and more grueling Tough Mudder. And no wonder! […]
Paul with National Champion Dawn Feest The U.S. Adult Figure Skating Championship Week was full of amazing skating performances, S.T.A.R.S. Off-Ice Testing, a Dick Button book signing, and award ceremonies crowning National Champions. A highlight of the weekend was a presentation by American figure skater and 1992 Olympic silver medalist Paul Wylie. Paul used to […]
Normal 0 false false false EN-US JA X-NONE Everyone can benefit from TRX suspension training. It is a great way to develop core strength, as well as stability in joints and muscles. The TRX is easy to use and can be set up almost anywhere, which makes it a great piece of equipment to add […]
Did you know that Easter is one of biggest candy consuming holidays in the U.S. coming in second only to Halloween? Every year American’s spend over $2 billion on Easter candy! About 70 percent of all Easter candy sold is chocolate. Before you head to the candy aisle at your local grocery store, let’s take […]
Week 2 we met Briana Lackenby, Cape Cod Rehab Physical Therapist and Yarmouth Ice Club coach. Weeks 3 and 4 we featured two of our local skaters: Dawn Feest and Becky Hamlin. This week, we will be learning about the other side of figure skating as we meet Carolyn, co-chair for the 2014 U.S. Adult […]
About Becky Rebecca Hamlin is a Yarmouth Ice Club figure skater and coach, born and raised in Brewster, MA. The oldest of 4 kids, Becky started out in gymnastics and ballet before her cousin introduced her to figure skating. After one session of Learn to Skate, Becky fell in love and was in private lessons […]
Progression is essential to keep seeing improvements from your workout. When your body becomes used to a work load, you plateau, stop seeing results and can even lose what you’ve been working so hard to gain. Progressing exercises on the TRX is super simple if you understand the three principles behind suspension training. Pendulum The […]
It seems that at some point everyone encounters lower back pain and it can be a result of a number of different issues. Some are more serious than others but some of the common causes can be corrected with simple stretches and strengthening exercises. Common causes of low back pain are: tight hip flexors, weak […]
About Dawn Dawn Feest is a Yarmouth Ice Club member from Harwich, Massachusetts who began skating when she was just 8 years old and never looked back. She skated competitively for many years and joined the Ice Capades after college. Touring and performing in ice shows were fun and a lot less pressure but a […]
One of the top concerns for aging Americans is whether they are getting enough of the right nutrients, not just to maintain health, but in many cases, to mediate the effects of diseases like diabetes, cardiovascular disease, and osteoporosis. As we get older, our metabolism slows down, meaning we don’t need as many calories to […]
About Briana You may know Briana Lackenby PT DPT as a Physical Therapist and Assistant Clinical Director at Cape Cod Rehab. You also may know Briana as a figure skating coach for the Yarmouth Ice Club. Or you may even know Briana as a Titleist Performance Institute (TPI) Golf Fitness Instructor. She also holds certifications […]
The trend in western medicine has been to use supplements to fix nutritional deficiencies. When it comes to improving bone health, it was claimed that calcium would do the job, then magnesium, then Vitamin D, and now vitamin K. Though all of these are integral to the human body, supplementing them is like giving a car […]
