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This advanced exercise is a great way to improve your core stability and upper body power.

Weak rotator cuff muscles can contribute to several shoulder injuries including rotator cuff tears, impingement syndrome, bursitis and tendonitis. By strengthening these muscles you can prevent a lot of injuries, especially in overhead sports like golf and tennis.

This exercise can be used to prevent acl injuries as well as to do after injury. Often, our lateral hip is very weak which leads to acl injuries. This simple exercise with a loop will help you strengthen the hips and prevent injuries.

*Always eat a healthy breakfast, lunch and dinner before you go to a holiday party (that is not specifically a dinner party, of course!). Going to a party hungry is a disaster waiting to happen…you are much more likely to make poor food choices and overeat while starving.

*Don’t go to a party wearing loose fitting clothes. Wear something slim-fitting, or pull your belt one notch tighter than it should be — you will be much less likely to overeat because it will be easier to clue in to your stomach cues when you are satisfied or just slightly full.

*Eat mindfully- often people eat out of boredom, or to fill an emotional need (anxiety, stress, etc). Eating mindfully means that when you do eat, you are present, in the moment, focusing on what you are eating–its taste and texture, for example and eating slowly to fully taste the food.

*Another tip for mindful eating— whatever it is that you decide to eat, take a few deep breaths before eating to ask yourself if you are even hungry. If you’re not, put the food down and change your setting.

*At appetizer tables, choose the foods you really want to eat, put them on a napkin or a small plate (try to avoid large plates, which you will likely fill up), and then walk away and eat the food mindfully!

*Eat what you love but stop when you are full – not stuffed! There is no such thing as one “bad” holiday food that you should not consume. Any decadent food or beverage when consumed mindfully and in reasonable portions is totally fine, however, mindlessly sampling large portions of all that is offered will surely pack on the pounds.

*Choose alcoholic drinks wisely if you are going to drink. Opt for either a glass of wine, a light beer, a glass of champagne or a spirit with a non-caloric mixer…all of which are relatively low in calories.

*If you are drinking alcohol, alternate alcoholic beverages with non-alcoholic, calorie-free ones, like seltzer. Also, asking for wine spritzers, which are half wine and half seltzer, is a great way to decrease the calorie content of the drink.

*Enjoy what the holidays are really all about – spending time with family and friends.

Happy Holidays!

Los Angeles nutritionist Alyse Levine MS, RD, is founder of NutritionBite and Nutrition Advisor for LIVESTRONG.COM

Read more: http://www.livestrong.com/blog/blog/alyse-levine-on-how-avoid-holiday-weight-gain/?utm_source=decembernewsletter&utm_medium=email&utm_campaign=101214#ixzz18IHUXwiv

While extension is very important when rehabbing an ACL, knee flexion is also important. Use this easy flexion stretch with a towel to distract the knee joint to help with mobility.

The medial collateral ligament is commonly sprained in sports. Keeping the knee from losing mobility is critical in the healing process. Try this simple range of motion exercise to help improve mobility.

After knee surgery, especially the ACL, many patients lose their extension. If this extension is not gained quickly it can
impede the healing process. Try this stretch to improve your extension.

2 mile jog 8:30 mile pace 5 min rest

(4) 400 yds run 1:15-1:45 pace 3 min rest between each 400 yds

1 mile run 7-8 min pace 5 min rest

1 mile jog 9 min mile

This is a good intermediate level program for interval training for triathlons. Distance is important, but incorporating interval training will help to improve your distance with out the pounding on the body.

Following most knee surgeries the quadriceps (thigh) muscle loses muscle mass in a matter of days. The stronger you are prior to surgery, the stronger you will be after surgery. This simple straight leg exercise can be done pre and post-operatively.