Protein Packed Breakfast Options
More Breakfast Options! You probably already know that protein is important. But loading up on protein only at lunch and dinner isn’t the best way to go about things. In fact, evidence suggests that spreading your protein intake throughout the day, by including protein in every meal, is key to maximum muscle protein synthesis. Translation? Eating protein throughout the…
Active Straight Leg Raise
The active straight leg raise (ASLR) evaluates posterior chain mobility including the hamstrings and calves, as well as neural tension. Begin by lying on your back with legs outstretched. Keeping both legs as straight as possible and the toes pulled back, slowly raise one leg into the air ensuring the opposite stays in contact with…
7 Food Staples to Add to Your Fitness-Focused Diet
Your workouts (and overall health) will thank you. You know when it comes to making fitness gains that what you put into your body matters as much as your performance at the gym. Food is fuel, and if you want to optimize your strength, speed, and stamina, then your meal choices are important. “Active individuals…
How 2 Combat Sitting Disease
Do You Sit Too Much? Daily Exercise Is a Great Antidote 30 to 40 minutes of exercise a day helps undo the damage of sitting, say new global guidelines. Prolonged periods of sedentary time can increase your risk of early death, but exceeding the minimum recommended physical activity levels of 150 minutes of moderate or…
New Partners on the Pitch
Maryland United FC and Rehab 2 Perform are thrilled to announce their partnership for the upcoming 2022 Season. These organizations provide the highest quality of education, instruction, and service for their respective athletes. This collaboration will enhance the development of the MD United FC players, and support club operations through on field instruction, medical coverage,…
Sugar and Your Coffee
A significant amount of people call themselves coffee drinkers. Some even joke that coffee runs in their blood. In fact, an estimated 62 percent of Americans report drinking coffee on a daily basis, according to the National Coffee Association. Starting your day off with coffee can perk you up as it’s a potent source of…
12 Nutrition Tips for 2022
As we make our way into 2022, there are many nutrition tips to keep in mind. Choosing one of these for each month of the year may enhance your dietary program, improve your weight management capability, and provide a healthier, happier lifestyle throughout the year. 1 — Begin 2022 with a clean slate! Clean out…
5 Key Strategies to Stick to Your New Year’s Resolutions
All too often guys make New Year’s resolutions, stick to them for a month, don’t see results, and quit. It’s the phenomenon behind the “January rush”—and the reason most gyms are back to their usual crowd by mid-March. But you don’t have to be one of those average guys who abandons a fitness plan once you…
Frederick 2021 | Top 50, Under 40
This year’s Top 50 recognizes Frederick County’s young professionals under 40 who are leaders of their industry. They demonstrate leadership, give back to the community and add significant value to their company and its culture. Response to the program was very strong and the Frederick County Office of Economic Development received 286 nominations! It is a…
Push Up Test
The pushup test is a quick and easy way to assess the muscle strength and endurance of the chest and arms. Begin in a push up position. In a controlled manner, lower your chest to floor level and immediately press back to the starting position. Maintain a consistent tempo without extended pauses between repetitions. The…