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Whitman County, Washington by Ralph Teller

	Start your Journey to Longevity and Peak Performance

Physiological, Cognitive and Psychological Benefits of Yoga
by Christina Geithner

Yoga is a great form of exercise and a mind-body practice that can have physical, mental and emotional or psychological benefits, even spiritual benefits. Yoga also is an effective way to develop greater self-awareness, acceptance,the ability to be present... Read more »

Treat Running Injuries with Ice
by Chris Harig

Tendonitis. Plantar Fasciitis. Iliotibial band syndrome. Shin splints. Ah, isn't running great? These injuries come with the territory and without addressing them from a training methodology and rehabilitation, you won't be running much anymore...Read more »

Iron, Health and Peak Athletic Performance
by Ralph Teller

The Iron needs of endurance athletes are greater than the non-athlete due to the Iron losses that occur with each footstrike, and the loss in sweat. These needs are even greater for female runners. The need for Iron may be 30% greater for endurance ... Read more »


			The Vigor of Uncertainty by Dan Ballbach
		"Uncertainty can be seen as a threat, or it can be viewed as creating possibilities." How do we contend with uncertainty in lives committed to health, longevity, fitness, and quality? Do we ignore uncertainty because it is . . . Read more »

How to Increase Testosterone Naturally
by Ralph Teller

Testosterone is the hormone that gives men their male characteristics. Testosterone give men their a deep voice, higher muscle mass, facial and torso hair, and aggressive behaviour. Testosterone also is the hormone that controls sexual function ... Read more »


			How to Prevent and Treat Depression Naturally by Ralph Teller
		Although the human experience can be filled with much wonder, deep learning and insight, great achievement, intense love, joy and happiness, and a sense of belonging, the human condition is also filled with loneliness, hardship, setback, failure, . . . Read more »

Get Out of the Road! Trail Running
by Chris Harig

Get out of the road! Trail running for improved performance, injury prevention and mental health. About three years ago I made a fundamental switch in my running routine and started training almost entirely on trails. Part of the change ... Read more »


			Making a Splash - Swimming Basics by Mike Kelly
		Swimming as a form of exercise is a great way to stay healthy. Every day people of all ages, immerse themselves in pools, lakes, rivers and oceans. Whether it is for recreation or for fitness training, swimming provides . . . Read more »

Leadership Contributes to A Vigorous Life
by Dan Ballbach

The relationship between leadership and fuller, more vigorous lives is under appreciated. The effective practice of the art of leadership may be a powerful contributor to a fuller life alongside such commitments to engaging in ... Read more »


			Clear Thinking - Creating a Longer, More Productive Life by Valerie Pierce
		One of the key successful components to creating a long and productive life is the ability to think clearly. For when you think about it, whatever it is you want to achieve, your foundation stone towards success or failure will be the quality of the thinking you put into it. Clear thinking *does* improve your life. Your ability . . . Read more »

Running With Consistency to Run Faster
by Chris Harig

There are a lot of variables that go into your training and ultimately your success: volume, frequency, duration, intensity, terrain, ect. All of these affect how good it is we will become as runners, but it is the routine that chisels ... Read more »

What is the Two Week Rule and How does it Help you stick with Running by Chris Harig

When I started running competitively thirty years ago I had no plans and no real coaching. It was simply that I could run. I was built for it. The town of Cumberland, RI had a pretty good summer track program and neighboring towns would get together...Read more »

The Ideal Performance State for Athletes and Everyone by Ralph Teller

The Ideal Performance State (IPS) for athletes is the optimal physiological and pyschological level of arousal measured by muscular tension, heart rate, blood pressure, brain wave patterns and breathing composure that results in peak performance. IPS... Read more »

Choosing Your Next Running Shoes
by Chris Harig

You’ve decided you are going to start a running program or it’s at least time to update your running shoes. Those with the luxury of a specialty running shop in the neighborhood are likely to come away from the experience without a scratch. Read more »

Naturally Achieving Wellness, Longevity and a Vigorous Fuller Lifeby Ralph Teller

Wellness, longevity and living a vigorous fuller life can be achieved naturally by a commitment to a lifestyle of good Nutrition, regular Exercise, strong Nerve Force, good Sleep, Meditation, proper Breathing, and a Philosophy that embraces... Read more »


			Hydration for Endurance Athletes by Ralph Teller
		The purpose of this article is to (i) educate you on the physiologic role hydration plays in endurance athletic performance and injury prevention, (iii) have you learn the warning signs of dehydration, (iv) teach the importance of maintaining electrolyte balance Read more »

Healthy Fat: Do you know which ones to choose?
Jennifer Hutchinson, Ironman.com
Fat serves an essential role in an endurance athlete's and other athletes diet. Body fats (i) protect vital organs, (ii) are involved in regulating internal body temperature and hormones, (iii) play a key role in Vitamins A, E, D and K absorption and utilization, and (iv) are a prime energy source. Fats provide twice as much energy as carbohydrates and proteins per gram. Trans fatty acids and hydrogenated fats should be avoided. Saturated fats should not be consumed excessively. Monounsaturated fats and polyunsaturated fats are beneficial fats.

Chocolate Milk as a Post-Exercise Recovery Aid, Jason R, Karp, International Journal of Sport Nutrition and Exercise Metabolism

Chocolate milk, which has an optimal 4:1 carbohydrate/protein ration, significantly increased the rate of muscle rebuilding and recovery after exercise. The carbohydrates and protein ratio in milk complemented each other, because carbohydrates replace energy while protein rebuilds muscle.

Benefits of Whey Protein, Whey Protein Institute

Whey protein isolate, is a milk protein and is an excellent and natural source of essential amino acids. Whey proteins provides the building blocks for healthy muscles, skin, nails and other body tissue, and enhances (i) physical performance, (ii) weight management, (iii) infant nutrition and (iv) wound recovery and healing.

VO2 Max, Aerobic Power& Maximal Oxygen Uptake, Sports Fitness Advisor

Carbohydrates: Going with the Whole Grain
Jennifer Hutchinson, Ironman.com

It’s been long understood that the carbohydrate rich foods provide 50 to 70% of the calories needed for athletes. Products that contain refined grains are not as wholesome as whole grain flours. Whole grains foods contain all three parts of the grain, which are the bran, the germ and endosperm. The outer layer of the grain is known as the bran. It’s the main source of the grain’s fiber. The bran layer hosts 50 to 80 per cent of the grains phytochemicals and minerals. The germ layer is a significant source of B vitamins, vitamin E along with antioxidants, phytochemicals and trace minerals. The endosperm (center of the grain) provides complex carbohydrates, protein and smaller amounts of B vitamins and minerals.

Joyful Music May Promote Heart Health, Michael Miller, M.D., Director of Preventive Cardiology, University of Maryland Medical Center

Music, selected by study participants because it made them feel good and brought them a sense of joy, caused tissue in the inner lining of blood vessels to dilate/expand 26% in order to increase blood flow.

The Iron Story
Dr. Mark A. Jenkins, Rice University

Iron plays an important molecular role in an endurance athlete's ability to increase VO2 max. VO2 max is the maximum capacity of an individual's body to transport and utilize oxygen during exercise and reflects the physical fitness of the individual. VO2 max is determined by (i) the size and shape of the lungs, (ii) capillaries and muscle tissue type, and (iii) the molecular transportation system of oxygen via the hemoglobin in red blood cells. As Iron is a key component of hemoglobin, the body’s ability to absorb iron becomes important to an athletes optimum performance. Animal sources or iron are about 10-25 % absorbed while plant sources of iron are about 2-5% absorbed. C increases iron absorption while tannic acid found in tea and coffee decreases iron absorption.

Pregnancy and Lactation
Margo N. Woods, D.Sc., Tufts School of Medicine

Adequate calories, protein, calcium, folate, iron, Vitamin B6 and zinc are very important for pregnant women. Breast milk is superior to any alternative as it (iii) contains a variety of anti-infectious factors and immune cells, (ii) provides immunity to agents that developed antibodies in the mother, which are transferred to the infant, and (iii) is more readily digestible for the infant. Comment: Nothing’s better than nature’s magic – Milk!

(RegardingVegetarians) Eating Veggies Shrinks the Brain
The Times of India.

Vegetarians whose diet does not include meat, fish or milk have a six times greater chance of having significant brain shrinkage as they likely are not getting essential vitamins, such as Vitamin B12, found in meat, fish and milk.

Lean Protein Can Help People Live Well and Age Vibrantly
Texas Beef Council

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. Running Coaching
. The Adventure Mind
. Challenge v. Worry
. Men's Health
. Exercise is Medicine
. Women's Health
. Developing a Plan
. How to Avoid Running Injuries
. New Attitude page

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