Health and Fitness Tips

Yoga

Health Links:

• https://health.ucsd.edu/specialties/surgery/ortho/areas-expertise/sports-medicine/sports-health-tips/pages/default.aspx#
• http://www.hopkinsmedicine.org/health/articles-and-answers/prevention/five-tips-for-preventing-sports-related-injuries
• http://journals.lww.com/acsm-healthfitness/Fulltext/2014/04000/Common_Sense_Sports_Medicine_Tips_and_Guidelines.16.aspx
• Low-fat foods are making you fatter – https://www.youtube.com/watch?v=9rWjb7t8cfo&feature=share

Wellness Counseling:

Nutrition Health:

Tips from Derek Bol (Fitness Specialist):

Aim for mix of Push-Pull-Squat-Hinge activities throughout the week:

• Push – Pushups, Bench or DB press, Vertical pressing variations, Landmine pressing
• Pull – Pull-ups and other Vertical pulling variations, Horizontal rowing variations
• Squat – Goblet, Back/Front Squat, Single Leg and Split-Stance Squats
• Hinge – Romanian Deadlift (RDL), Single Leg RDL, Pull-Thrust

Look to Anti-extension/lateral flexion/rotational exercises for “core” strength:

• Anti-extension – Plank variations, Rollout variations
• Anti-lateral flexion – KB Carry variations, Side Planks
• Anti-rotational – Pall of Holds/Press variations, Chop and Lift variations

Explore Loaded Carries:

• Single arm KB/DB carries
• Farmers Walks
• Racked Carries