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In modern life, our workspace is often a place where we sit for hours, barely moving, and sinking deeper into a sedentary lifestyle. While it’s no secret that a lack of movement is harmful, a more proactive solution may lie in understanding how our hunter-gatherer ancestors balanced rest and activity. With the Hunter-Gatherer Office, you […]

Is Sitting Really the New Smoking? A Scientific Examination The phrase “Sitting is the new smoking” has gained traction in health and fitness circles, with many claiming that prolonged sitting can be just as harmful as smoking. But is this comparison valid? In this post, we’ll explore whether sitting deserves the same infamy as smoking

Welcome back to Rubikon! Physical Therapists and Nutritionists, in general, are seeing an increase in athletes who are not fueling their bodies properly. While it may seem counterintuitive, under-eating can actually lead to reduced bone mineral density, and eventually, REDS (Relative Energy Deficiency in Sport) and/or Female Athlete Triad (FAT). In this post, we will

Welcome back to Rubikon! Running has really “taken off” in recent years! This is great for cardiovascular, pulmonary, psychological, spiritual, mental fitness — you name it, and running likely helps in some way. However, as a physical therapist I often see long distance runners who struggle with maintaining adequate nutrition while training for their sport.

Welcome back to Rubikon! As a Physical Therapist and father of 3 crazy kids, I can’t stress enough the importance of physical activity in childhood for optimizing skeletal health throughout the lifespan. In fact, research has shown that loading the axial skeleton (the spine and hips) through weight-bearing activities during childhood can have significant benefits

As a physical therapist and Certified Strength and Conditioning Specialist (CSCS), I often recommend Fartlek training to my clients who are looking to improve their endurance, cardiovascular fitness, and mental toughness. Fartlek, which is a Swedish word that means “speed play,” is a type of interval training that involves varying the intensity and speed of

Starting Off: Easiest, though not the most accurate way to calculate your Max Heart Rate. 220 – (your age) ~ Your Max Heart Rate This is not accurate for individuals taking Beta Blockers or other Heart Medications, but is a rough estimated max heart rate for healthy individuals not taking heart medication. As a physical

The article describes the Norwegian training method that has led to the success of the Ingebrigtsen family of elite runners, particularly the youngest brother, Jakob Ingebrigtsen. As a physical therapist and CSCS, I find this method fascinating and applicable to a wide range of athletes. The Norwegian method is based on a concept called “polarized

As a physical therapist and CSCS, I often recommend tempo runs to my clients who are training for half marathons. Tempo runs are an effective way to improve your running speed and endurance by increasing your lactate threshold, which is the point at which your body starts to produce lactic acid faster than it can

The physical therapy practice guidelines for a torn ACL typically involve a multi-phase approach with progressive rehabilitation. The following is a general outline of the different phases and timelines based on the American Physical Therapy Association’s (APTA) guidelines (1): Phase 1: Acute Phase (0-2 weeks) Phase 2: Subacute Phase (2-6 weeks) Phase 3: Intermediate Phase