Physical Health


How To Eat Before, During, And After A Sports Competition

Written by Dr Scott Rosenthal. Posted in Excercise.

For an athlete to reach his or her full potential, proper nutrition is essential. The right fuel at the right time—before, during, and after a competitive event—not only ensures sustainable peak performance but also helps with injury prevention and recovery. As a former amateur athlete and a father who watches his daughter endure the intensity of competitive volleyball, I have developed a great appreciation for the power of food (both positive and negative).  

Too Much?

Written by Danny Singles, PT, DPT, MA. Posted in Excercise.

Excercise your way to better physical healthNice weather inspires an extra mile or two. Cheering at an interval class leads to setting a new personal record with kettlebell swings. An extra hour gardening means the job gets done sooner. Trying kickboxing for the first time? Push it to keep up with the class! Who wants to be left behind? 


Written by Danny Singles, PT, DPT, MA. Posted in Physical Health.

hibernationThe cold sucks. Ok, I said it. In case that first sentence was not clear enough, I am not a fan of the cold. In fact, I don’t like it at all. It just makes me want to grow a beard and hibernate. In college, I used to grow a beard every November through March and try to stay indoors as much as possible during that time period. When I braved the cold to attend classes (apparently, most teachers did not want to hibernate like I did), it was always as quickly as possible. School, home, school, home. Extra sleep during those months was always welcome.  Strange hibernation and facial hair habits aside, sleep is a very important part of our lives.


Written by Danny Singles, PT, DPT, MA. Posted in Physical Health.

Your cell phone could be cause you painTwitter. Pinterest. Instagram. Facebook. Trivia Crack. Fantasy football. Email. Text messaging. Many other things. We use our phones for almost everything but phone calls. All of these things involve staring at the screen, usually with some scrolling or tapping thrown in for good measure.

In our sports clinic, my friend and fellow PT, Mark, states it best. He sees a patient sitting in our waiting chairs, hunched over and cramped up like a wadded up napkin after dinner (hopefully without the meatball stains). The question that follows is as perfect as the answer he gives to his own question. He asks them: "Do you have back pain (or neck or shoulder pain)? No, not yet? Ok, you will."

CONSISTENCY: The Key to Successful Weight Loss

Written by Alisa Rose. Posted in Physical Health.

CONSISTENCY:  The Key to Successful Weight LossHave you ever accomplished anything great with an inconsistent effort? Unless failure is considered a great achievement, you probably haven't. You must exercise consistently to get the results you want! It blows my mind how many people don't even try to be consistent with their diet and complain about not seeing results. Even the best programs are ineffectual if they are not followed on a consistent basis.

Women are sometimes afraid at the idea of adding muscle due to their fear of becoming "bulky." Relax; it's a little harder to add that kind of muscle mass than you think.


Written by Danny Singles, PT, DPT, MA. Posted in Physical Health.


What if the epic training montage from Rocky IV (YouTube it if you haven't seen it) were real life? While we can't all have a song like Hearts on Fire as our personal soundtrack or own an American Flag robe like Apollo Creed's, we can still take some lessons from Rocky's training.

Let's pretend for a minute that this montage is actually a single exercise session. In the aforementioned film clip, Rocky and Ivan Drago are shown performing interval training involving resistance exercise intermixed with bouts of high intensity cardio. This type of high intensity interval training (HIIT) is extremely popular at the moment.

10 Reasons Not to Excercise

Written by Dr.Scott Rosenthal. Posted in Excercise.

You are tired of it! All of those people slowing traffic by jogging and biking on the road. Don’t they know that people are trying to get to work on time, shop for a new outfit or are hungry and want get to a restaurant? How RUDE! Ever been in a checkout line behind a guy who just left the gym? PEEEW! Besides a 15 item express lane, there should be one for sweaty and smelly post-fitness-routine customers. For the sake of the general public’s convenience and welfare, please read this article and gain powerful insights into why you should NOT be doing any exercise!

Stretching & Flexibility Facts and Fiction

Written by Joe Stankowski. Posted in Physical Health.

Myth: Stretching reduces the risk of injury

Fact: In early 2004, the US Centers for Disease Control released a report which analyzed over 350 studies arouond the globe The report’s bottom line: Stretching has not been proven to lower the risk of injury during activity and may even increase your chances of winding up on the sidelines.

Young Athletes Overuse Their Bodies and Strike Out Too Early

Written by Lisa Weisenberger. Posted in Excercise.

Healthcare, Business Leaders and Professional Athletes Join Forces to Help Young Athletes Play Safe and Stay Healthy

Today, leaders in healthcare, wellness, safety and fitness came together to launch the STOP Sports Injuries campaign. The campaign will educate athletes, parents, trainers, coaches and healthcare providers about the rapid increase in youth sports injuries, the necessary steps to help reverse the trend and the need to keep young athletes healthy.

STOP Sports Injuries campaign highlights include teaching proper prevention techniques, discussing the need for open communication between everyone involved in young athletes' lives, and encouraging those affected to take The Pledge to become advocates for sports safety and take the preventative measures to keep kids in the game for life.

Yoga Adds Life To Life!

Written by Dr. Scott Rosenthal. Posted in Yoga.

          Many of us walk like stressed out zombies- tensely dragging through a life that's like an over-filled martini glass spewing its mixture of stress hormones and toxins with our every move. Tight from worries about the past and fears of the future, our muscles desperately grip our bones. Adding to the aging process, each daily obligation engraves more wrinkles across our zombie foreheads. Are we too busy to truly live? Is there a way to break the trance of distraction that dominates our consciousness and ravages our emotional and physical health? If we are willing to change our zombie walk and bend our bodies a little, the answer is YES!

Fitness for People Who Completely Detest, Despise, Hate Exercise!

Written by Joe Stankowski . Posted in Physical Health.

 “A Beginner’s Guide to Creating the Fitness Habit” 

Loathe it or hate it, in some form or another, exercise is one of life’s necessary ‘evils’. It doesn’t matter where you live, how much money you have in the bank or who you know – Your body is your responsibility… and you only get one.
Some think of exercise as pure hell.  Others simply refer to it as the “E-word”.  And then there are those who have found ways to completely eliminate all thoughts of physical activity from their minds (and have less-than-stellar medical records to prove it). But on the positive side, exercise doesn’t mean you have to join a gym or spend a ton of money on high-tech moisture wicking clothing. Exercise is supposed to be fun.  It’s what our bodies are meant to do.  Hard to believe, huh?

Clearing Up the Misconceptions About Kundalini Yoga

Written by Ellyn Hutton. Posted in Yoga.

I am writing this article to hopefully clear up the misconceptions about Kundalini Yoga. As one of the few Kundalini yoga instructors in the area, I am often approached by persons with a certain amount of caution, hesitation, and questioning. “What is this style of yoga you teach?” and “I’ve heard that people can lose their minds practicing your style of yoga” and even “Are you the sex yoga instructor?”  Other yoga instructors will say, “You better be careful. Are you sure that Kundalini yoga is safe?” And then there are others who have never heard of Kundalini Yoga —yet another reason for writing this article.
The following is what I have learned to be true about Kundalini Yoga: it is known as the Yoga of Awareness, it is very safe, it is incredibly healing, and it is not sex yoga, though it does make you feel really good!

Why would a Family Doc be researching Running Techniques in his spare time?

Written by Mark Cucuzzella MD, FAAFP . Posted in Running.


I have been a runner since age 13 and ran competitively at University of Virginia in the mid 80’s.  My interest in medicine was sparked after experiencing our team physician Dr. Danial Kulund of Charlottesville try some seemingly bazaar at the time and innovative approaches to running injuries. 

He was the first to have people run in the pool and built orthotics in his toaster oven. It seemed like there must be better ways to treat these maladies and Dr. Kulund blazed his own path.  Oft injured Mary Decker Slaney was one of the first of Dr. Kulund’s patients to have running rebirth by his methods.

Yoga - Learning to Relax

Posted in Yoga.

Everyone suffers from mild anxiety from time to time, but chronic anxiety takes a tremendous toll on the body, draining energy resources and keeping the body in a constant state of stress. The effects of anxiety are magnified when the body is not exercised: tension in the muscles builds, breathing remains constricted most of the time, and the mind has no rest from the whirling thoughts and feelings that feed the anxiety.

Avoiding injury from sustained aerobic training

Written by Jim Menz. Posted in Excercise.

There are  several approaches to reducing impact injuries common to sustained aerobic training.  This entry will focus on a strategem used by trainers in a variety of settings.  Virtually every training situation, from rehab to sports training, can benefit from interval training.  Generally defined, an interval is a short period of time during which exercise intensity is increased.  To a jogger, an interval is a short sprint mixed in before returning to normal pace.  A walker on a treadmill might increase speed or elevation for a few seconds, then return to their sustained speed.  Any temporary increase in intensity constitutes an interval.  There are many uses and benefits to this approach, but the first task is to clarify the term intensity.

Exercise and Osteoporosis

Written by James Menz. Posted in Physical Health.

As the baby boomer generation matures, increasing attention is focused on treatment and prevention of osteoporosis.  Popular strategies for maintaining bone density include estrogen replacement and supplementation of calcium and vitamin D.  Recent research supports that specific modes of exercise are also effective at preserving bone health while delivering additional dividends.  
Bones are very active tissues which respond to stimuli.  Although not as dynamic as muscles, bones do increase in strength when systematically taxed.  Also like muscles, bones have a “use it or lose” nature.  Astronauts, male or female, begin to lose bone density after a few weeks of weightlessness in space.  

Uncover the Extraordinary with Meditation!

Written by Dr.Scott Rosenthal. Posted in Yoga.

Imagine gazing into your flat screen television.  The late night infomercial stops your thumb from dancing like a jackhammer on the remote control.  The slick announcer, with his white teeth and radiant tan, pitches bigger than-life promises!  He rattles off a string of irresistible hooks:

“Do you want to optimize your BRAIN FUNCTION, have better ACADEMIC PERFORMANCE, deep SLEEP, lowered BLOOD PRESSURE, less ANXIETY, reduced STRESS, better HEALTH and reverse THE AGING PROCESS...?”

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