Get to know Allison Nelson, Director of Physical Therapy at NAKOA! Do you have any nicknames? Chico (my maiden name), Cheeks, Al, Alli, Big Al (haha not my favorite) How long have you been at NAKOA? I have been at NAKOA since 2013 If you could have one superpower what would it be? To breathe underwater and fulfill my dream of being a mermaid Whats your favorite food to indulge in? Chocolate chip cookies or french fries
You or the kids might be headed back to school, or maybe your schedule is about to get really busy, but that's still no excuse to start slacking on your diet! Here are four easy (and healthy!) recipes to make when you're short on time or when you need something to munch on while you're on the go. 3 Ingredient Pancakes Ingredients: 1 ripe banana 1 egg 1 handful oats Directions: Mash banana in a bowl until smooth consistency. Add in the egg and oats and mix together. Put coconut oil in a
Surfing is not the first thing you think of when considering sports-related injuries. However, it has its fair-share of complications. Surfing poses risks of concussion, head injury, and even spinal fractures. Although these injuries are scary, they are much less common and not necessarily preventable with preparation (other than looking out for nearby kooks). Many musculoskeletal injuries, on the other hand, are preventable. This blog outlines some simple preemptive steps you can take to protect yourself from sprains, strains, and worse. Mobility! Mobility! Mobility! The BEST thing you can do for your
Sweet Green Detox Smoothie ½ frozen banana ¼ cucumber 1 cup spinach 4 pieces of pineapple-cubed 1 cup spinach 2 tablespoons lemon juice 1 tablespoon fresh ginger 8 ounces coconut water Instructions: Place all ingredients in a blender and enjoy! Strawberry Pineapple Smoothie ½ banana ½ cup strawberries ½ cup fresh pineapple 8 ounces almond milk 3 ice cubes Instructions: Place all ingredients in a blender and enjoy! Peachy Green Coconut Smoothie 2 fresh or ½ cup frozen peaches 1 cup spinach 8 ounces coconut milk 3 ice cubes Instructions: Place all ingredients in a blender and enjoy! Almond Butter Protein Smoothie ½ frozen banana 2 tablespoons almond butter 1 tablespoon hemp or flax seeds 1 scoop
It might feel like summer lasts forever in San Diego, but according to Google the actual last day of summer is September 22nd… and that’s coming up quick! When summer first started did you have all sorts of plans in mind of how you were going to take advantage of the beautiful weather and care-free vibes? But then, suddenly, it’s two months in and maybe you’ve hit the beach twice and grilled a hot dog once? Don’t worry - we’ve got you covered. You can still make the most of
Whether you are a competitive cyclist, weekend mountain bike warrior, freestyle BMX rider or casual beach cruiser rider, it is very important to put POWER into those pedals! From a biomechanical standpoint, most of this power will be generated from HIP EXTENSION, and the main engines for hip extension are the GLUTES. When addressing Glute development for any kind of cyclist, it is important to focus on both: A. POWER - ability to produce force quickly B. STRENGTH - amount of force that can be produced Another reality is that many people who prioritize some
Reason #1 DUH! It's the day after my birthday! My birthday is July 3rd, so it ends up being a party weekend. I grew up in Columbus, Ohio and on July 3rd we would have a huge event called Red, White, and Boom. It was always on my birthday in downtown Columbus. The night consisted of food, booze, and fireworks, and my dad said the fireworks were for my birthday. I believed him then and I still do! Reason #2 Who doesn't like to deck out in red, white, and blue? It's a
Summer is finally here and it’s time to hit the beach, lay by pool, and BBQ with family and friends! When on the go (especially if you have little ones) it can be quite a challenge to fit in a healthy snack. Try out my 3 favorite recipes that I like to pack and eat with almond crackers and/or my favorite vegetables. I am HUGE fan of dips while on the go! You can make these ahead of time and store in your fridge up to 5 days. I eat
The perfect recipe for the next Taco Tuesday! Salmon: 2 teaspoons lime juice 1⁄2 teaspoon ground cumin 4 ounce wild caught salmon Olive oil 2 big lettuce leaves Slaw: 1 tablespoon plain nonfat greek yogurt 1⁄2 teaspoon red wine vinegar 1 tablespoon chopped fresh cilantro 1⁄2 cup shredded red cabbage Avocado Crema: 1⁄2 cup mashed avocado 2 tablespoons plain nonfat Greek yogurt 1 teaspoon lime juice Pinch of cayenne for heat Instructions: Massage the lime juice and cumin into the salmon so that the fish is evenly coated. Cover with plastic wrap and refrigerate for 10-15 minutes. While waiting for the salmon, combine the yogurt, red wine
From June 8-11 NAKOA Performance founder, Jason Waiton, and NAKOA coaches gave insight on how to take your training to the next level, gain the ultimate competitive advantage and ensure success with simple, out of the box programming. Thank you to all of the NAKOA Staff that helped make it such a successful Summit!
Captain America, Rugby Fabio, Tom Selleck….the nicknames go on and on. But that typically comes when you are the face of USA Rugby for over a decade, arguably the most decorated Eagle ever, and your play on the field is as ferocious as your Lion’s mane. Todd Clever is also a great dad and one of the most fun blokes to hang with, and I am proud to call him my friend. Initiation of the Bro Deal About 10 years ago I was a personal trainer aspiring to break into the world
Maintain proper posture while sitting. If you sit at a desk all day you know very well the hip and back stiffness and poor posture that comes as a result. With a little bit of work using these exercises, you can relieve that stiffness and maintain, or regain that perfect posture!