July 18, 2013
Don’t let your computer crunch your neck

Forget medication and opt for a yoga mat to help ease your neck pain. A new study in the Journal of Pain concluded that practicing yoga is an effective treatment for neck pain while also improving psychological well-being. 

The authors reasoned that yoga might enhance both the toning of muscles and releasing of muscle tension. And unlike anti-inflammatory medication, yoga also allows you to side-step any negative drug side-effects, such as nausea and dizziness.

Ready to experiment with yoga? Check out our writer’s experiences with the meditative exercise.

Filed under: pain neck yoga WELL AT WORK neck pain 
July 15, 2013
The benefits of eating chia seeds

Ever think of eating your Chia Pet? It might not be a bad idea. The ancient Aztecs consumed chia seeds for energy and conquered their corner of the world. These days, many people still enjoy the nutritional benefits of chia seeds.

The chia seed (Salvia hispanica) is a cousin of the seeds (Salvia columbariae) once used to grow a crop of green “hair” atop the popular 1980s clay pets famously sold on infomercials. The chia seed is now sold as a topping for yogurts, salads and used in cereal, energy bars, and even pasta. Also, it packs more alpha-linoleic acid, a heart-healthy omega-3 fat, than flaxseeds and provides fiber, antioxidants, calcium, and iron.

The tiny black chia seeds, cultivated by the Aztecs during pre-Colombian times, are slowly working their way into American markets. Similar to flax, chia seeds are also rich in phosphorous, and manganese. Sprinkle them on cereal, oatmeal, or salad for some crunch.

July 4, 2013
Minimize distractions when you’re eating


Eating at your table without a book, TV, or a smartphone within your reach can help you eat fewer calories, according to study from the University of Liverpool.

Researchers analyzed 24 studies from 1997 to 2011 that used a variety of distractions to impact participants. Participant size ranged from 14 to 122 participants, mostly college students of a normal weight. They found that distraction during a meal can increase food intake by 10 percent. It also increased the amount of food a person ate at other meals during the day by more than 25 percent.

Go to www.CorePerformance.com/nutrition for healthy eating tips.

Filed under: healthy eating eating 
June 27, 2013
Do you have “text neck”?

While smartphones can help you succeed in business, they can also be a real pain in the neck. Literally.

Spine specialist and orthopaedic surgeon Chris Cornett, M.D., of the University of Nebraska Medical Center, refers to the increasingly common syndrome as “text next”—pain resulting from excessive strain on the spine from looking down at hand-held devices.

“People get so focused on these devices that they end up holding their neck and upper back in abnormal positions for a long period of time,” says Cornett in a press release. “When you hold your body in an abnormal position, it can increase stress on the muscles, cause fatigue, muscle spasms, and even stress headaches. With every degree of motion to the front or side that you move your head, the stress on your neck is magnified beyond just the weight of the head.”

And while most of this smartphone-related pain and discomfort will go away on its own, the long-term risks involving the neck’s discs and joints is still unknown. That’s why Cornett suggests the following ways to help alleviate or avoid “text neck.” And remember to also check out our advice on dealing with neck pain.

  • Move the phone, not your neck. Instead of working on the device while it’s by your lap, causing you to lean your head down, hold the device at eye level.
  • Take breaks. For some, the number of text messages sent daily reaches around the triple-digit mark. So be aware that you’re using these devices throughout the day, and remember—your phone can actually make calls, too. Make time for exercise. Having a strong, flexible back and neck will help you deal with abnormal stresses and reduce musculoskeletal issues.

For more work-related health tips, visit www.CorePerformance.com/work.

June 21, 2013

It’s official—summer is here. Sip on these healthy iced drinks to stay cool. Check out the recipes here >

June 18, 2013
10 Under-the-Radar Power Foods

When it comes to power foods that pack nutrition, fiber, and other health benefits into every serving, most people are familiar with salmon, spinach, berries, olive oil, kale, and steel-cut oats. These foods form a strong base for any high-performance nutrition program. But there are many other foods that can be just as valuable (and tasty), even if they’re not as high profile. Amanda Carlson-Phillips, our vice president of performance nutrition and research, offers this top 10 list of underrated and under-the-radar power foods.

1. Chia Seeds

These tiny black seeds, cultivated by the Aztecs during pre-Colombian times, are slowly working their way into American markets. Similar to flax, chia seeds are rich in heart-healthy omega-3 fatty acids, calcium, fiber, phosphorous, and manganese. Sprinkle them on cereal, oatmeal, or salad for some crunch.

2. Beets

An often overlooked superfood, beets can be an inexpensive, colorful, and delicious addition to meals. Beets are a low-calorie fuel source high in antioxidants, anti-inflammatory, and immune-boosting properties. This root vegetable, available year round, is a good source of iron, magnesium, calcium, phosphorus, folic acid, and vitamins A and C. Canned varieties make beets a quick, inexpensive way to pack nutrients into a meal. Try the golden and ruby red varieties and even make use of the greens.

3. Farro

A nutty, chewy grain used in Italian cooking, farro is packed with fiber, protein, zinc, and magnesium. Compounds in farro have been linked to increased immunity, lower cholesterol, and balanced blood sugar levels. Mix farro into soups or use it as a healthy side dish.

Read the rest of the list here >

June 10, 2013
7 Tips to Train for an Obstacle Race

Learn how to integrate your training so you can better prepare for this increasingly popular sport.

June 3, 2013
The fallout from job burnout


Physical, mental, and emotional exhaustion are telltale signs of a burnt out employee. Those symptoms are usually accompanied by weight gain, insomnia, and anxiety. But to make matters even worse, a new Israeli studyhighlights how burnout can be your ultimate undoing.

After evaluating more than 8,000 workers and following them for three years, researchers found that those with the most significant burnout symptoms were at a 79 percent increased risk of coronary heart disease (CHD), the buildup of plaque in arteries that can lead to heart attacks.

Burnout was actually a stronger predictor of CHD than many classic risk factors, including sex, age, smoking, and cholesterol—all of which were controlled for in the study.

If you’re dealing with heavy stress, big workloads, long hours, a lack of support and control over job situations, take actions now to better your work environment. Or at least try securing your heart health by making healthy lifestyle choices, such as exercising regularly, sleeping at least seven hours a night, and, if necessary, seeing a therapist to help with stress.

Read “How to Reduce Job Stress” for more tips to decrease stress and your risk of heart disease >

May 29, 2013
We call this a “sweat angel” and we think it’s beautiful.

We call this a “sweat angel” and we think it’s beautiful.

Filed under: adidas sweat angel hard work 
May 28, 2013
"The brain science is clear. People who are multitaskers are breaking down their brain, increasing the stress hormone cortisol. When you’re trying to do two tasks at once, every level of performance is lowered. If you do one thing at a time, you increase brainpower and energy. It wasn’t wired to do two things at once. We’re toggling between tasks so we’re using more energy than if we were doing one thing."

Sandra Bond Chapman, Ph.D., founder of the Center for Brain Health and author of the new book Make Your Brain Smarter

Read her 5 tips to improve your focus here >

Filed under: brain focus stress work healthy mindset