Natural Health - Peak Performance - Longevity - Adventure

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Ralph Teller


Key Nutrients for Red Blood Cell Production
Ralph Teller, Ironman Triathlete





As red blood cells are the vehicle that delivers oxygen to our cells, sufficient production of red blood cells is necessary for good health and essential for athletic peak performance. Through lifestyle and good diet we can. . . . Read more »

Katie McKenna, LMHC, CN - Therapist & Nutritionist

Organic Foods - For Improved Human Health and Environment
Katie McKenna, LMHC CN





Research shows organic foods have more 25% more vitamins, minerals and phytonutrients because the top soil is better cared for and protected. Organic foods contain higher levels of beta carotene, vitamins C, D and E, cancer-fighting antioxidants . . .Read more »

Trent Grimsey, Australian National Open Water Swim Team member

Distance Open Water Swimming Tips
Trent Grimsey, English Channel World Record Holder - 6:55 hours






"Dedication is what you do when no one else is watching." Here are some tips to help you become a good distance open water swimmer! Find a program you enjoy: Swimming is like anything the more you practice, the better you’ll be. This is why . . .  Read more »

Adrian Hillyer, LAc, LMP

Acupuncture - Natural Medicine for Optimum Health and for Peak Athletic Performance
Adrian Hillyer, Licensed Acupuncturist





What makes Acupunture stand out as one of the prominent forms of natural medicine today? Acupuncture is virtually painless, has little to no side effects, and can be used in conjunction with conventional medicine. Acupuncture hastens healing and . . .   Read more »

Eney Jones

Doing the Math for Open Water Swim Racing
Eney Jones, Pool and Open Water Champion






It is no surprise then that some of the greatest open water swimmers are some of the most intelligent people you will ever meet, examples are, Eva Fabian (Yale student) Alex Meyer (Harvard graduate) Alex Kostich (Stanford graduate). As Seneca, the Greek . . .  Read more »

Paul B. Bennett, Jr.

Hydration and Electrolytes - Impact on Athletic Performance
Paul B. Bennett, Jr. Ph.D.





A good natural source of electrolytes is from food. Fruit and vegetables, including canned or frozen vegetables like corn, carrots and green beans, are high in electrolytes, as are bread, milk, and...Read more »

Ralph Teller

Resting Heart Rate - A Measurement of Health and Lifespan
Ralph Teller






Your resting pulse rate is a key vital sign and an important indicator of good health. Managing your resting heart rate can be one of the most important things you can do to improve your lifespan and, for athletes, improve performance ...  Read more »

Chris Harig

Choosing Your Next Running Shoes
Chris Harig, Duathlon National Champion






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 »

Chris Baldwin, Professional Cycling and coach

Nine Golden Rules of Cycling Training
Chris Baldwin, Professional Cyclist, Cycling and Triathlon Coach






My thirst for the science of performance in my career grew as I slowly climbed the ladder of professional cycling. I gathered information from any literature I could find and, more importantly, through questioning some of the best cyclists and coaches in . . . . .  Read more »

Matt Bixley, adventure distance runner, New Zealand

Running Strategy - 'Hitting the Wall' or Not
Matt Bixley, Adventure and Distance Runner, New Zealand





Running strategies to avoid 'Hitting the Wall', include physical and mental preparedness, consistency, glycogen stores, nutrition and hydration, setting a pace strategy consistent with the level of strength and efficiency of your. . .Read more »

Ralph Teller

25 Most Hydrating Natural Foods
Ralph Teller, Ironman Triathlete






Scientists at the University of Aberdeen, England found the combination of salts, minerals and natural sugars found in high water content fruits and vegetables can actually hydrate people more effectively than just water or sports drinks . . . .  Read more »

Eney Jones

How to Train your Autonomic Nervous System for Peak Performance
Eney Jones, Pool and Open Water Champion





As athletes we focus almost entirely on the somatic nervous system. (Voluntary muscles) but how do we train and why do we overlook our autonomic nervous system? The autonomic system carries out the functions below the conscious level (i.e. the heart . . . Read more »

Ralph Teller

Probiotics in Milk Products Improve Brain Function
Ralph Teller, Ironman Triathlete






Researchers found that the regular consumption of probiotic-containing yogurt showed altered activity of brain regions that control central processing of emotion and sensation. The potential is to discover how milk product probiotics . . . .  Read more »

Trent Grimsey, English Channel Record Holder

Triathlon Race Day Swimming Tips
Trent Grimsey, English Channel Record Holder





Here are some tips to help you have a great triathlon swim on race day! Start Position: For Elite swimmers, on the start line always position yourself directly beside the fastest swimmer in the field. Age Groupers should position themselves . . . Read more »

Thomas Lurz

A Pool and Dryland Workout to Improve Open Water Swim Speed
Thomas Lurz, Olympic Silver Medal Winner






Thomas Lurz is one of the world's best distance open water swimmers and won the Silver medal at the 2012 London Olympic Games 10k Open Water Marathon Swim. 1Vigor interviewed Thomas on the topic of pool swim workouts to improve . . . .  Read more »

Ezequiel Morales

Injury Recovery: Psychological, Emotional and Structural Healing
Ezequiel Morales, Professional Triathlete, Argentina





We should take into account all aspects of healing including the psychological and emotional side of the athlete, in addition to the structural nature of the injury. For best healing results relating to the structural part of the injury input . . .   Read more »

Ralph Teller

Athlete Strategies to Maintain Healthy Joints
Ralph Teller






For athletes, joint pain can interfere with training, race day performance and the ability to compete. Maintaining joint health is not only important for short term training and racing objectives, but also significant for long term health and longevity. . . .  Read more »

Ryan Stramrood

Cold Water Distance Swimming - How to Acclimate to Cold Water
Ryan Stramrood, Distance Adventure Swimmer





So how does one prepare for and build tolerance for a ‘cold water’ swim, an ‘extreme cold swim’ or even an ‘ice swim’? The Cold: The starting point is to know that the water will bring your core temperature down to its level. So, the fitter you. . . Read more »

Ralph Teller

Natural Food Sources of Folate for Peak Health and Performance
Ralph Teller






"Folate is found naturally in food and is essential to produce red blood cells and prevent anemia. Folate also helps produce and maintain new cells and is essential during infancy and pregnancy, and for athletic recover. See list of natural food sources . . .  Read more »

Lora Heyl Erickson

Top 10 Running Tips for Triathlon and Running Training
Lora Heyl Erickson, Ironman Triathlete and Coach





There are so many great running tips that I have learned over the last 26 years that I have run and coached running and triathlons, but these are some of the most valuable: Tip #1 - Be Cautious, Tip #2 - Rest, Tip #3 - Warm Up . . .   Read more »

Mickey Eisenberg, MD PhD

Cardiopulmonary Resuscitation (CPR) is a Life Skill: Learn How to do it!
Mickey Eisenberg, MD, PhD and Ralph Teller






CPR is a life skill everyone should acquire. One never knows when someone at work or at home may go into cardiac arrest. It's not uncommon for someone to go into a cardiac arrest while hiking, mountain biking, or training for a running, ...  Read more »

Adrian Hillyer, LAc, LMP

Acupuncture - Natural Medicine for Optimum Health and for Peak Athletic Performance
Adrian Hillyer, Licensed Acupuncturist





What makes Acupunture stand out as one of the prominent forms of natural medicine today? Acupuncture is virtually painless, has little to no side effects, and can be used in conjunction with conventional medicine. Acupuncture hastens healing and . . .   Read more »

Chris Harig

Get Out of the Road! Trail Running
Chris Harig, Duathlon National Champion






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 »

Ralph Teller

Natural Ways to Help Prevent Type 2 Diabetes
Ralph Teller





Diabetes is a disease that affects your body's ability to use glucose due to the body's inability to sufficiently make or process insulin. If our cells are unable to get adequate amounts of glucose, they can starve to death. Type 2 Diabetes can be prevented. Read more »

Edith Niederfriniger

How to Train to Peak on Race Day
Edith Niederfriniger, Professional Triathlete, Italy






Peaking means to be in the best physical and mental condition at a specific day and for a specific event. Of course, this is not easy and first of all a lot of experience is required, but a sophisticated plan can make peaking a bit ...  Read more »

James Collyer, MD, Seattle, Washington

Book Review of Ralph Teller's Natural Health - Peak Performance - Longevity Lifestyle
James Collyer, MD





James Collyer, MD, of Seattle, Washington, found Ralph Teller's book: Natural Health - Peak Performance - Longevity Lifestyle "A very enlightening guide to overall health, strength and longevity of the whole person: body, mind and spirit". . . Read more »

Ralph Teller

How Our Breathing Rhythm Impacts Good Health - Learn Proper Breathing Technique
Ralph Teller






"How we breath - our breathing rhythm - is one of the most important aspects of maintaining good health. Correct and proper breathing encourages optimum health and longevity. Fortunately, our breathing rhythm is something we have some control over. ...  >Read more »

Chris Harig

How to Avoid Hitting the Wall
Chris Harig, Duathlon National Champion





We have had a lot of requests recently about the topic of “hitting the wall” or “bonking”. Whatever you want to call it, we have all experienced it at some point. Essentially, it is the point during training or competition when you have exhausted or depleted...Read more »

Jessica Ippoliti

Sports Massage Helps Performance
Jessica Ippoliti, LMT, ART, CNMT






Many people think of massage as just a way to relax and spoil themselves. When in fact, massage therapy is just as important as eating healthy and it comes in many different forms depending on your needs. Yes, you ...  Read more »

James Styler

Ultrarunning: A Test of Mind, Body and Spirit
James Styler, Distance Runner and Triathlon Coach





"In the world of ultrarunning speed is relatively unimportant unless you are racing to win, the more important factors such as maintaining an even pace, nutrition and keeping a positive mindset make it a true test of mind, body and spirit. . . .   Read more »

Christina Geithner

Physiological, Cognitive and Psychological Benefits of Yoga
Christina Geithner, Ph.D., FACSM, ACSM






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 »

Dan Ballbach

The Vigor of Uncertainty
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 »

Ralph Teller

How to Increase Testosterone Naturally
Ralph Teller






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

Valerie Pierce

Clear Thinking - Creating a Longer, More Productive Life
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 . . .   Read more »

Ralph Teller

Vitamin D Synthesis and Health Benefits
Ralph Teller






"Learn about the essential health benefits of Vitamin D, the process of Vitamin D synthesis intitiated from the Sun, factors impacting Vitamin D synthesis, natural food sources of Vitamin D, and the risks of sun induced skin damage and cancer." ...  Read more »


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Coming Soon on 1Vigor! Waterville, Washington by Ralph Teller VO2 Max Strategies
Diet for Cold Water Swimming
Stress and Natural Selection
Cycling Strategies
Natural Pain Killers
Foods to help Natural Sleep
Motion and Immune System

1Vigor Quarterly Log Contest 1Vigor Quarterly Log Contest Win Prizes! Prizes to the Male and Female who logs the most distance running, hiking, swimming, cycling, pushups on the 1Vigor Log . . . Read more

Train with Trent!
Triathlons, Open Water Racing, Pool Competition, English Channel, Marathon Distance Trent Grimsey, English Channel World Record Holder Swim Training Plans
Trent Grimsey, English Channel Record Holder

Run Training Plans
Ironman and Ironman 70.3 Triathlon, 5k-10k 2008 ITU Duathlon World Championship in Rimini, Italy Build Speed and Endurance
Jan Raphael, Ironman Champion;
Chris Harig, Duathlon National Champion

Books on 1VigorMudford England, by Ralph Teller Recommended reading on swimming, running, cycling, adventure, natural health, nutrition, brain power, nerve force, men's health, hiking, women's health . . . See Books!

Johnny Vaccaro's Healthy Recipes , Excellent source of Healthy Recipes with Videos!

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