Computer Visionaries

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It's a beautiful day! Don't get caught Phishing! *If you receive an email that looks too good to be true, it probably is* - Don't get lured in! Learn more by clicking the link below: ... https://support.microsoft.com//windows-protect-yourself-fr

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Good Morning! Please bear with us, unfortunately we lost power. We are working on getting everything back online as soon as possible. Stay safe!

Hey all! First, look outside.....it’s the SUN! For those of us in NEPA it’s a rare sighting, but hopefully we’ll have more sunny days in our future. - As the w...eather breaks, most of us get that urge to get outside and do SOMETHING. Walking, hiking, bike riding, RUNNING, etc. - PUBLIC SERVICE ANNOUNCEMENT - drivers, please slow down and be aware as more people are out on the roads! - This is for my runner friends - beginners, experienced marathoners, mud runners and everyone in between. - Many of us have a mindset of: oh it’s nice again, I’ve got to start getting into shape before summer, let me get outside and run....... - A week later, they’re back inside sitting off an injury, may be experiencing knee pain, low back pain, plantar fasciitis issues, etc. - Why is this? - Most people think I need to run in order to be fit! But what most people don’t realize is I need to be fit in order to run! - Especially after a long, cold, dark winter of being more so sedentary , our bodies cannot easily handle the stress of going for a run when it’s not used to it. If you want to enjoy the benefits of running, reduce your chance of injury or crush your running times, I recommend starting with a strength training program. This does not mean picking things up and putting them down, but a program that encompasses ALL aspects of fitness. - Shows some examples of what I’m talking about (and they’re listed below ) - Don’t forget to keep the muscles happy: Do this by rolling all major muscle groups. Some of these include: Feet, Calves, Hamstrings, Hips/Glutes, Quads Maintaining optimal flexibility and joint mobility is key: Best moves to incorporate into a normal workout are 90/90 Stretch, Hip Rocks, Leg Lowers, Ankle Mobility To make you stronger and keep your muscles working efficiently, try exercises that strengthen your body as a whole and make your core work as it was designed to: Push Up, Row/Chin Up, Kettlebell Deadlift, Split Squat, Goblet Squat, Single Leg Deadlift, Anti Rotation Press, Cable Chop/Lift. - If you are already strength training, try incorporating some of these exercises into your routine. - *SIDE NOTE* This advice isn’t just for beginners. If you are an experienced runner looking to build stamina, reduce your chance of injury or improve your pace, doing these moves consistently will help! - Happy Running!