Summary: In this #familyweek episode, we offer up fuel, move, and recover tips on how to thrive through the Thanksgiving holiday. Thanksgiving 2020 will be challenging for a lot of reasons but there are still plenty of positives, reasons to be grateful, and goals to accomplish. Each of the FMR Leads offers up three tips to make the most out of the holiday. We also incorporate a few member questions and, as always, have fun along the way.

Ongoing projects or alerts: Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through New Year's Day 2021.
Email Michele ([email protected]) to learn more about the Strength and Conditioning programs that we have for baseball or female athletes. The programs start on 16 November 2020 and admission is not rolling.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!

Topics covered. Favorite Thanksgiving dish. Programs currently offered.  Our exercise-related holiday traditions. The benefits of physical activity on digestion. Ideas for creating an "activity tradition." Ideas for indoor physical activities that fit into the holiday.  Traditional foods to avoid or healthy ways to make use of leftovers. Creating a healthy culture around Thanksgiving. The use of "micro-workouts" during the holidays. Catching up on sleep. Balancing healthy foods with your favorite, nonhealthy foods. Framing Thanksgiving as "just one day on the calendar" so you maintain your routine. The power of expressing gratitude for what you do have or are happy about. And more.

You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.

In this #recoverweek episode, the FMR Team discusses the post by Recover Lead, Dr. Michele Ionno, DPT. His post provided videos about sleep position and all things involved in getting better sleep. We hope you enjoy the episode and that you benefit from the information. If you would like to get your own questions answers on the next show, all you have to do is sign up and become a member.

Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through New Year's Day 2021.
Email Michele ([email protected]) to learn more about the Strength and Conditioning programs that we have for baseball or female athletes. The programs start on 16 November 2020 and admission is not rolling.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!

Topics covered: How our weeks are going. Preferred sleeping positions. Importance of addressing undiagnosed sleep disorders. Discussion about the types of issues that could bother your sleep.  What's the best sleeping position? Sleeping environment and equipment. A morning routine to help with stiffness. The use of melatonin, CBD oil, and comfort foods to help with sleep. Modifications and accommodations for side-sleeping. Regulating sleep temperature. Sleep materials. Sleep positions for your arm and shoulder. Getting into proper alignment. Making sure you are supported while trying to rest. And more!

You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.

Welcome to the FMR #moveweek where we discuss the Move post of the week. This week, our Move Lead, Dr. Alex Uding, DPT, provided you with tips about how to get back on track. We discuss the first half of Alex's list while incorporating questions from our audience. There are tips to better understand why you get off track and how to regain the life that you want.

Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through New Year's Day 2021.
Email Michele ([email protected]) to learn more about the Strength and Conditioning programs that we have for baseball or female athletes. The programs start on 16 November 2020 and admission is not rolling.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!

Topics covered: Our lineup of products. Daylight savings. How our weeks are going. Halloween costumes. Hair health. Getting out of a rut. Establishing healthy routines of exercise and fuelling when anticipating pregnancy. Setting simple goals. Exercising while injured. Making progress while injured. Being cautious when making comparisons. How our individual needs are different. How to be successful with less. How to balance your fitness goals while other life obligations/goals. Squeezing in more physical activity when crunched for time and at home. And more!You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.

In this Fuel Week episode, we talk about applying the 80/20 rule to be successful during the holidays while either allowing or planning for some of the delicacies that are staples of the holiday seasons. We use the holiday seasons as a convenient test for balancing your nutritional goals and self-rewards.

Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through New Year's Day 2021.
Email Michele ([email protected]) to learn more about the Strength and Conditioning programs that we have for baseball or female athletes. The programs start on 16 November 2020 and admission is not rolling.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!

Topics covered: Programs you can join. New recipes resource we will start offering. Strategic application of the 80/20 rule for nutrition. How to track calories of homemade foods. Our disconnect from real food. Finding the balance between what you eat and how much. Our experience applying the 80/20 rule at home. Limit what food comes into your house. Be purposeful in where you place food around the house. Give or throw away what you don’t want or shouldn’t eat. Using the “Switch Witch” to minimize what your children eat at Halloween. How to make your 80% strong. Absolutes aren’t needed for successful lifestyle choices. The necessity, or not, of abstaining from certain foods during the holiday. Being disciplined while giving yourself grace for your mistakes. And more!

You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.

Welcome to FMR #Familyweek where we do a special topic. This week is the first Strong Season Series: The Fall where talked about staying sharp despite the good (upcoming holidays) or bad (shortening daylight) changes that are coming.

Click here to sign up for Lindsay's Nutrition and Wellness Program.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!

Topics covered: New projects we are undertaking. Things to focus on for the fall. How to approach the holidays. Healthy cold-weather foods. Sticking with a routine. Proper post-workout fuelling. Building your foundation for the new year. Planning out your calendars for training to meet goals. Master outdoor cold-weather exercise. Home/Equipment-less prep for the Army Combat Fitness Test. Address stress that has surfaced. Utilize less light to catch up on sleep. Set goals. Staying energized during the shortening daylight hours. And more!

You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.

In this FMR #recoverweek episode, we talk about Michele's article on foam rolling as an active recovery technique! Recover Week is when we write an article and record a podcast about all things related to stress management. The specific topic is chosen by our Recover Lead, Michele. As always, we incorporating questions and comments from the members of our audience who have active memberships to Fuel. Move. Recover.

Click here to sign up for Lindsay's Nutrition and Wellness Program.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!

Topics covered: Compression tights. Chef Boyardee. New projects we are launching. The scientific basis of foam rolling. The general does and donts of foam rolling. The best muscles to foam roll. Warning signs for what body parts to avoid. The desensitization of skin and sub-dermal structures. The modification of neuromuscular activation and patterns. Release of trigger points. The importance of being movement-focused complemented by soft tissue work like foam rolling. The benefits of compression and its application. And more!

You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.

In this FMR #moveweek episode, we talk about Alex's article on energy systems and now to train them! Of course, we incorporate the questions and thoughts of our members on the topic.

Our storefront is live! Our short e-book available for $40 before the member-discount! We also have 1-on-1 consults with our Dietitian or Physical Therapist that you can purchase too. Membership costs only $9.99/month or $100/year, which allows you to participate in the show and get members-only access to videos, discounts, and more.

Topics covered: Topics covered: Playoffs baseball. Hunting for jerseys. Our available energy systems. Crossover of the energy systems. The [ATP-PC] short-duration/max-effort system. Fuel for the ATP-PC system. The [Glycolytic] medium-duration/medium-intensity system. Fuel for the glycolytic system. How to properly fuel for hiking. The muscle burn that accompanies this system. The [aerobic] long-duration/low-intensity system and its fuel. How to build strength for endurance runners. Description of what is your aerobic base and how best to build it. And more!

You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.

In this FMR #fuelweek episode, we talk about ways to improve your immune system.

Our storefront is live! Our short e-book available for $40 before your member-discount! We also have 1-on-1 consults with our Dietitian or Physical Therapist that you can purchase too.

Topics covered: Dinosaur National Monument. Brief introduction to your immune system. Importance of quality sleep. Undiagnosed sleep disorders. Relationship between sleep and some heart issues. Sneaky places that sugar hangs out. Our approach and tips for meal prep. How to get a variety of colors into your diet. Tips for quick and healthy breakfast items. Ways to boost your immune system when you’re starting to feel sick. Apps and websites for tracking your recipes and intake. And more!

You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.

In this FMR #familyweek episode, we respond to our members' questions in this mailbag-eccentric episode!

Our storefront is live! We have a special offer! Our short e-book is discounted to $5 until the end of Monday, September 21st! We also have 1-on-1 consults with our Dietitian or Physical Therapist that you can purchase too.

Topics covered: Can you get too much sleep. Myths related to fuel, movement, and recovery. Does drinking coffee break your fast? Is coffee a diuretic. Is coffee healthy? Relationship between coffee and cabs. Load management in return to sport. Dopamine and recovery. And more!

Beverages this week: La Croix

You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.

In this FMR #recoverweek episode, we discuss the latest topic of the week and respond to our members' questions and thoughts on the matter!

Our storefront is live! We have a special offer! Our short e-book is discounted to $5 until the end of Monday, September 21st! We also have 1-on-1 consults with our Dietitian or Physical Therapist that you can purchase too.

Topics covered: The importance of multidisciplinary collaboration. The benefits of addressing your mental health and improving your mental skills. Emotional intelligence and emotional literacy. Antifragility and growth mindset. How a growth mindset and your word choice influences motivation. Cognitive performance enhancement. The importance of incorporating thinking into movement training. The necessity of challenging your thinking while performing sport-related activities. The importance of being "ready" for behavior change. Dealing with short-term success during long-term goals. How to control your focus to ensure success. And more!

Become a member so you can submit questions for us to discuss on the show for as little as $9.99/month or $100/year. This is one of the many perks that you have access to as a member. If interested we'd love to have you, click here.

Beverages this week: Thirsty Dog Brewery

You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)

Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.