Clavicle Surgery Preparation And Recovery Protocol For Athletes

No one plans to be injured from a bike crash, but when it happens you want information to help you in the days ahead. The following protocol is what I am used based off my doctor’s recommendations and my experience as a strength coach. Your individual needs will vary from mine quite possibly especially if you had additional soft tissue or orthopedic trauma other than the clavicle. Your primary goal going into surgery is to have your body prepared to handle the procedure and general anesthesia. Here are a few of my tips for getting to your surgery date ready to tackle the road ahead. 

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Jill Cook Tendon Pain Podcast Review With Professional Recommendations For Athletes

We are trying something a little different here at Peak State Fit by offering a review of the Squat University podcast featuring Jill Cook on the subject of tendon pain. We enlisted licensed physical therapist Raechel Bugner to listen to the above mentioned podcast and offer her professional recommendations based off her experiences treating endurance athletes. I suggest you listen to the podcast first and use Raechel’s tips to apply to your triathlon, cycling or running training program. Of course, consult with your coach and or physician first! Enjoy and let us know what you think!

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Phytonutrients That May Fight Anxiety And Depression

Today, I want to talk about 8 plants you can eat that will help you ward off the effects of anxiety and depression.

First, let’s understand that scientists have discovered multiple nutrients that they believe help fight mental disorders including antioxidants, omega fatty acids, zinc, B vitamins, magnesium, and selenium.

We’re going to talk about these but in general, I could write you a prescription that said “eat more plants” and you would be set…if you followed my advice.

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Genetic Exercise Programming for Mental Health

Have you ever wondered why you are attracted to certain types of exercise? Do you need a thrill through risk-taking activities? Competitive sports or races? A solo trek on a trail or in the weight room? Do you feel your best with endurance exercise like running, swimming and biking? When you get stressed, do you have a physical outlet?

Perhaps one aspect of this attraction is a proclivity to certain activities based on your natural ability. If you are good at something, you are more likely to be consistent with it and enjoy it. However, there is another aspect that is more physiologically unconscious. Our brain may be directing us through a “craving” for certain activities to balance our neurotransmitters

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Heather Casey
Slow Down To Go Faster With Meditation

As athletes, we train our bodies for hours each week seeking a competitive edge—but we often neglect our minds. Meditation, in the simplest of terms, is one approach to training your brain. Living more mindfully in our fast-paced society can help you with everything from performing better during training and racing to simply decompressing with greater relaxation for improved recovery.

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Concerns about body composition being a topic of shame versus health!

Our bodies are our responsibility to nurture and protect. They are ours and ours alone! Is there any greater responsibility than the one we have to honor the vessel we have been given to move through this journey on earth? NO! So, let’s move beyond the misconception that size doesn’t matter. Yes, we should embrace the body we have and live in a state of gratitude not shame, but our responsibility to take care of our vessel lies solely upon each one of us.

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Off-Season Training

We often hear athletes express being ready for their “off season”, or being “burned out” on racing and training. This is a natural progression, but changing the rhetoric of “off season” to something more pragmatic and purposeful is also something I would like to discuss in this article. A “transition season” or “post-season” is meant to provide time for the body and mind to recover, refresh, refocus, and refine skills in other areas of fitness and overall health. This will help you come back to the specific training with a better foundation, improved durability, and a healthier mind. 

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Team USA In Denmark

Not only does this direct the focus for an athlete to yield positive results, but has an incredible effect when leaders can perpetuate positive thought with their peers and athletes. My experience working with Tim, Lauren, Meg, and the entire Team USA Staff was nothing but positive, and the athletes felt that too. Anyone who has traveled for racing knows that along with the obvious stress of racing, being in a new country comes with its own set of challenges: cultural differences, logistical and planning variables, and other perceived differences in a new place (even as silly as not knowing what certain road signs mean) might throw a wrench in athletes’ mental preparation.

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Coaching on Cobblestones

My biggest takeaway from this week has been my realization of the power of positivity. Athletes are incredibly invested in themselves, yet this can come as a detriment too as we are also our own worst critics. Each athlete racing here in Denmark has taken time out of their lives and schedules to embark on a journey around the globe to race. This presents a sense of purpose and importance that is exciting, but can be also be overwhelming. Everyone here is also racing on the world stage, which can ignite nerves, fear, self doubt, and anxiety. In order to reach your potential, having a level head and a good attitude is a must.

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Identifying Movement Imbalances At Home

A movement assessment allows health and fitness professionals to observe imbalances of muscle strength, muscle recruitment, and joint range of motion. The results from a movement screen are used to determine corrective strength and flexibility exercises individual to your needs. It is possible to conduct your own movement screen with a keen eye, mirror, and possibly a second set of eyes from a friend or coach. Use the exercises and steps below to determine your limitations.

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Lactate: The Misunderstood Performance Superhero

Outdated schools of thought would suggest that lactate is the culprit for fatigue and eventual muscle failure. However, lactate has an under-appreciated role in athletic performance. Many think of “lactate threshold” as the ability to tolerate lactate in the muscle. From a general chemistry perspective, the difference in “lactate” versus “lactic acid” requires a basic knowledge of acids and bases. 

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4 Steps To Address an Imbalanced Body

Imbalance is a natural part of life. Much of our lives are spent trying to help balance work, kids, pets, and exercise to help make each day easier and more enjoyable. The same goes with fitness and sport, especially when maximizing performance is your goal. In endurance sports, any overworked area (whether it be one activity or a particular muscle group), can result in big discrepancies and potential injuries when that imbalance takes place over hundreds of hours.

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2 Layering Methods for Cold Weather Training

Training outdoors throughout the winter can be a challenge to our mental and physical capacity on many levels. The days are shorter. Our bodies crave the long sunny days of spring and summer. Finding the motivation to get outdoors on dark winter days is hard enough. Add in the temperature factor and many of us retreat to the indoor life of treadmills and trainers. Would you spend more time outside if you could prepare your body for the extremes of winter?

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Is Bilateral Breathing Essential For Triathletes?

For many triathletes, fall and winter welcomes a transition period allowing extra time to focus on technical skills. Of the three disciplines in triathlon, swimming is the most technical. Small changes to the mechanics of your swim stroke and strategy can shave off valuable time during competition. One technical aspect that may have a positive effect on your swim is learning to breathe bi laterally.

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