If you play Volleyball or know someone that does, this is the ideal Blog to send out. In Volleyball, 30-60% players will experience low back pain in their career. This is more seen in female players than males, and the chances of Low Back Pain are much higher if you practice all year round and/or work with an elite club.  A growing injury in Volleyball players is the Pars Fracture. Mostly seen in Gymnasts and Baseball players, Volleyball players have been experiencing more ba

Ingredients * 3 medium beets, cooked, peeled, and diced * 1 large English cucumber, diced * 2 tablespoons red onion, finely sliced (optional) * 2 tablespoons fresh dill or parsley, chopped * 2 tablespoons olive oil * 1 tablespoon red wine vinegar or lemon juice * ½ teaspoon salt (or to taste) * ¼ teaspoon black pepper Optional add-ins: * Crumbled feta or goat cheese * Toasted walnuts or pistachios Instructions 1. Cook the beets (roast or boil) until fork-tender. Allow to

This vibrant salad combines sweet pears, tart pomegranate seeds, and fresh spinach, all tossed in a bright maple lemon dressing. It’s refreshing, nutrient-dense, and works beautifully as a side dish or light entrée. Ingredients: - 6 cups fresh baby spinach -2 ripe pears, thinly sliced -½ cup pomegranate seeds (arils) -¼ cup chopped pecans or walnuts (optional) -¼ cup crumbled feta or goat cheese (optional) -1–2 tablespoons dried cranberries (optional for extra sweetness)

In the last few years, research into exercise and brain health has pushed one molecule to center stage: Brain-Derived Neurotrophic Factor (BDNF). Often described as “fertilizer for the brain,” BDNF helps neurons grow, repair, and form stronger connections. Higher BDNF levels are linked to improved learning, memory, mood, and long-term cognitive resilience. And the most effective way to boost it? Exercise. Recent studies—including systematic reviews published in 2023–2025—show