Connect with SierraSil. Below is a list of our latest blogs, news and events.

Avoid Injury with These 4 Stretching Exercises

People can hurt themselves when they work out. But there are simple steps that can help you avoid injury during your workout — stretching exercises. Every workout should begin with a warm-up and end with a cool-down period. These are stretching exercises that help your body get ready for training. Be sure to take the time to stretch after the workout, once your body has warmed up, rather than before you exercise (when muscles are cold and you could injure yourself). Check out our slideshow for tips on a few of our favorite stretches and work them into your regular routine.

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3 Tips for Doing CrossFit Without Getting Injured

Despite being categorized as an intense exercise, the great results CrossFit can offer has made it very popular that people want to give it a try. A typical CrossFit WOD (Workout of the Day) can include a short cardiovascular bout, or box jumps mixed with strength training exercises to keep the heart rate soaring for the entire workout. “All too often participants jump right in without understanding what they’re doing, which ups their injury risk,” says celeb trainer Yumi Lee Mathews, owner of Reebok CrossFit LAB in L.A. She shares 3 tips to help you do CrossFit without getting injured.

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Your Knees and You on Warmer Weather

This warmer weather means we’re getting outside.  We’re stepping off the treadmills, away from the elliptical machines, and out of the pool. Instead you’re getting out for an evening power walk or run, riding your bike on the local bicycle paths or maybe you’re playing soccer or ultimate. What you may have noticed with this change in exercise and activity habits is some tightness, swelling, and creaking in your body. In particular, your knees might be a bit swollen and you might even be suffering from slightly sore knees.


Don’t despair! This is simply your body reminding you to take things easy. Remember that while you were active during the winter months exercising indoors and in the pool, there are different impacts on your body when you change up your routine.

For example, when you were running indoors on the treadmill, the treadmill was providing you with some extra cushioning and you were essentially running on a flat surface in a straight line. Now when you’re running or power walking outside, you have to deal with uneven surfaces and the unforgiving hardness of the sidewalk. While these might seem like minor changes, for our knees these changes can result in a big impacts. This is why you might have swollen knees or sore knees after your walk or run.

If this swelling and soreness persists then you should definitely consult a health practitioner, but likely these sensations are a result of a change in your routine. To help ease the transition from indoor to outdoor exercise there are a few easy things you can do:

  • Warm-up lightly before starting your power walk or run. This means you start at a slower pace and gradually increase to your normal pace. You might even want to incorporate a 5-and-1 routine – five minutes at a slower pace and one minute at a moderate pace to help warm-up your knees and body.
  • Take a look at your shoes. If you’ve worn the same shoes indoors all winter, it is likely time for a new pair. Look at the heel and forefoot of your shoes – if the tread is worn down or your shoes simply feel“dead” then it’s time for some new ones. Visit a reputable running shoe store and be sure to take in your old shoes, so the staff can understand how you walk or run.
  • Stretch after your walk or run. Some simple stretches such as a calf stretch, hamstring stretch and quad stretch can help relieve muscle tightness. If you have a foam roller, roll out your calf and quad muscles.
  • Listen to your body. If your knees remain sore or the swelling is constant, it is time to give your body a rest. Visit your health practitioner to make sure there is not a more severe knee injury or underlying problem.
  • Look into a supplement such as SierraSil® Joint Formula14™. This proven supplement is popular with active people and professional athletes to help aid in muscle recovery and to help ease swelling in joints such as our knees.

Remember that patience early on in the spring, ensures that in August you’ll still be out there running, power-walking, kicking the soccer ball and riding your bike. We want you to be active all year-round, this is why we are firm believers in the daily use of SierraSil® Joint Formula14™. Don’t hesitate to ask us your questions and subscribe to our newsletter to get active lifestyle tips delivered to your inbox.

Why (and When) You Need More Protein

You need protein because it regulates the processes in the body by acting to transport nutrients and water within the body. But any extra protein is simply burned for energy; unlike carbohydrate or fat, you can’t save it for later. The daily total grams is great, but usually more than half of the dinner protein goes to waste, so the usable amount of protein goes below the optimal amount for muscle maintenance. Whenever you eat protein, your body responds by firing up its anabolic (muscle-building) processes. New research reconsiders why and when you need more protein.

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Finding Fitness: 10 Ways to Fit In Exercise

While most people know they should exercise, sometimes the problem isn’t the motivation issue — it’s simply finding the time. Regular physical activity can be incorporated into your lifestyle. You can plan your daily activity routine by cutting down on “sit time” and “shortcuts” while increasing “fit time.” Here’s the secret: If you pick an activity you like, finding time for fitness will become effortless and the rewards enormous. You may not know where to start or how to fit exercise into a busy schedule, but you’ll be able to squeeze fitness into your daily routine. You’ll enjoy these 10 ways to fit in exercise, every day!

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5 Healthy Smoothies Nutrition Experts Swear By (And They Taste Good Too!)

Healthy smoothies are all about vibrant greens to treat our bodies. A glass of them any time can naturally feed our bodies with raw cleansing foods. Spring green smoothies make a perfect breakfast. You could make yours taste like a thick milkshake that will keep you full through lunchtime. If you are new to green smoothies, this is the perfect time to try them. We asked nutrition and fitness experts to share their favorite recipes, and just in time for spring check out five of them below. They’re healthy, satisfying, fast, easy, and fun recipes!

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7 cleansing spring foods

Do you have a special treat to yourself to optimize digestion and boost overall health? It is strongly recommended that you detoxify, hydrate and refresh your body all naturally. Studies show that cleansing foods may reduce your risk of several cancers. The bounty of antioxidants and enzymes help fight free-radical damage that may lead to disease. You should not feel hungry or deprived while cleansing as there are enough selection of low glycemic index, high-fibre foods to fill you up and keep you going. You’ll be thankful of these cleansing spring foods which are just in time for spring and summer!

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12 Fresh Herbs to Grow This Spring

It’s tricky to stock the fridge with the herbs we’ll need for a week’s worth of cooking in advance. Why not grow and harvest herbs in your garden? Herbs are among the easiest plants to grow and the healthiest to embrace. It can even be fun planting them in decorative pots and placing them right near your kitchen for quick cooking access. You will like the idea of snipping off just what you need and enjoying the garden fresh flavor without having to fork out a few bucks per bunch at the market. Check on these fresh herbs to grow this spring:

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The Exercise Habits Of Successful Dieters

Lead author Victoria Catenacci, M.D., from the Anschutz Health and Wellness Center, told Runner’s World Newswire, that there is not a one-size-fits-all strategy for successful dieting. The most successful weight-loss maintainers employ both dietary and activity strategies, not one or the other. The important take-home message here is that while there’s no single answer that works for everyone, focusing on your diet and tuning up your exercise are two key elements for weight loss. The exercise habits of successful dieters focus on how to find a set of behaviors that really works, and then maintain them over time.

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The Oldest Nutrition Advice May Be the Wisest

It’s been stated, tried and proven that the foundation of a healthy diet is eating several servings of produce daily. While it’s unclear how many servings per day is optimal for overall health, studies show that three or more servings of vegetables and three or more servings of fruit provided significant health payoffs. How do such hard-living folks seem to live such long lives? It appears that the oldest nutrition advice may be the wisest. It is the key to living a longer life. A new study, published online should give you more reason to pile your plate with fresh produce picks.

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