Health Guide

Health Guide

Athletes are extremely active people who are only slowed down by illnesses. In this guide,  the following measures and tips will help avoid illness.

Professional Guidance

  • Doctor Visits: Full physical, including standard check-up, blood work and ECG, once a year in the off season with an optional second mid-season check-up.
  • Dental Visits: Dental cleaning every six months with additional x-rays once a year
  • Chiropractic Visits: Visits every week to two weeks with a sport chiropractor
  • Orthopedic Care Visits: With any joint, bone or muscle pain, visit an orthopedic doctor to discuss treatment visits when needed.

Over-the-counter Medications

  • Advil: muscle soreness and fever
  • Vicks Vapor Rub: apply to chest and nose

Visit a doctor for guidance on when to take prescription medication.

Preventative Alternative Medicines

Two main obstacles with using over-the-counter or prescription medicines

  1. USADA-allowed medications guidelines, which include some surprising items.
  2. Prolonged recovery

Natural Remedies

Two main obstacles with using over-the-counter or prescription medicines

  • Green Tea: Naturally Low caffeinated tea with lots of anti-oxidants to fight off free radicals helping immune system strength.  It is a good replacement for coffee in the morning and an afternoon appetite suppressant.
  • Echinacea Extract: When resting heart rate is unusually high and you feel a cold might be coming on, use Echinacea extract to build up your immune system and to help decrease chances of catching a cold.
  • Oregano Oil: For a sore throat use Oregano oil in a droplet form.  Place some under your tongue for 30 seconds and discard.  Then rub some on the back of your gums.
  • Fresh Garlic: Ingest a fresh clove of garlic when you feel sick to kill bacteria in your mouth and digestive tract.
  • Sinus Drip: In a water bottle with room temperature water, mix in a half teaspoon of table or sea salt. Over a sink, place the spout of the water bottle in one nostril and and slowly pour the water up and through the sinus cavity and out the other side.  After water is flowing smoothly do the same to the other nostril.
  • Inhale Steam: Bring water to a boil in a pot then lower the heat.  Place a towel over your head then lean over the pot to breath in the steam.

by Leif Jensen

Complete Athlete

Complete Athlete

What does it take to become an athlete?

It takes a multitude of details and consistency to achieve full athletic potential.

by Leif Jensen

Home Gym Setup

Put together your Home Gym

Setting up a Home Gym is a safe and effective way to train year round.

Set up an area with enough space to move around and allow you to have equipment set in place instead of a set-up to take-down area. The area should have good ventilation and a cool temperature. Spare room, garage, and/or basement are popular options.

Heavy Equipment Needed

Dumbbells, Barbells, Bars, Plates, & Kettlebells

* Rubber Weight Plate weights:

  • 2-4 x 5 lbs plates
  • 2-4 x 10 lbs plates
  • 2 x 25 lbs plates
  • 2 x 45 lbs plates

** Kettlebell weights:

  • Males: 16, 20, 24 kilos
  • Females: 8, 12, 20 kilos

by Leif Jensen