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Eat 25 grams of protein each meal especially breakfast to prevent being hungry from carb cravings and crashes, help maintain and build muscle, and improve your immune system. DID YOU KNOW? For every 100 calories of protein you eat, it takes 25 calories

EXPERT:
Benjamin M. Boyle, DPT, PES, CSCS,
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Xavier Henshaw plays football and lacrosse for Kamiak High School and has worked with IRG performance for over 4 years. After completing physical therapy at SPT – Everett he went on to work with Ben Fuchs, PES, WITS of IRG’s Sports Performance Program,

EXPERT:
Ben Fuchs, PES, WITS
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The IRG Sports Performance team may seem like a bit of an enigma with their love for color coordinated workout gear, tall Nike socks and well-groomed hair, but their role is vital to creating lasting relationships within our communities. We spent a day

EXPERT:
Andrea Wood, PT, DPT
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Individual bike fitting by a trained professional, which will determine your ideal position on your bicycle, can have a powerful effect on your performance, as well as preventing or correcting injuries.  Because cycling is low-impact cardio exercise, i

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IRGPT
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Know your limits.  These days we’re bombarded with an explosion of workout techniques that encourage you to push yourself to the max (can you say Crossfit?).  These could be the perfect workout but not if you’re not going from sedentary to extremely ac

EXPERT:
Brad Reynolds, PT, Clinic Director
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As the running season winds down now is the time to add those foundation building activities that will support your running program next spring. These activities should include continued aerobics, possibly in a different form than running, and also str