Pow-Her Chiropractic

08/08/2026

The ultimate summer drink: Watermelon and Basil Frosé! YUM!

08/06/2026

This is the perfect summer salad!

Peach, Fig, and Arugula Salad with Spicy Lemon Honey Vinaigrette

First, prepare the vinaigrette: Combine one garlic clove, minced, lemon juice from 1 lemon, 2 tbsp. honey, 1 tbsp. sriracha, and salt in a lidded jar. Add ¾ c. olive oil and shake well until incorporated.
Next, assemble the salad: Spread arugula on a large platter and add sliced peaches, figs, dates, and shallots and toss with about 2 tbsp. of the vinaigrette.
Enjoy!

Excerpted from Cooking with Miss Quad: Live, Laugh, Love, and Eat.

08/05/2026

Some rides remind you that pacing is everything. 🚴☀️

It was a little hot at the start, but by the end the weather was absolutely perfect. There's nothing like finishing a ride and hanging out with great people.

It was awesome seeing a mix of familiar faces and new riders today. The best part of cycling is the community—everyone pushes each other to get stronger while having fun along the way.

As for me... I made the classic mistake of starting way too fast. 😂 Somehow I found myself out in front of Chiharu, Buffy, and Ever. I have no idea what I was thinking! I almost burned all my matches in the first few miles. Thankfully, I settled into a better pace and finished feeling strong.

Every ride is another lesson. Today’s lesson: save a little for the end!

Already looking forward to the next ride. 🚴💨

🔥

08/05/2026

Recovery is just as important as training. 🏃‍♀️💪

Tight muscles and restricted fascia can change movement patterns, reduce performance, and increase the risk of overuse injuries. That's why we spend time teaching our athletes—and their parents—how to recover properly.

At Pow-HER Chiropractic & Wellness, we use a variety of tools because every athlete and every muscle group has different needs:
✔️ Foam rollers in multiple densities
✔️ Hyperice vibrating rollers
✔️ Chirp wheels
✔️ Naboso sticks and massage balls
✔️ RAD rollers

These tools help improve tissue mobility, increase circulation, reduce muscle soreness, and restore normal movement when used correctly. The key is learning when, where, and how to use them.

Just 5–10 minutes before activity can help prepare your body for movement, while another 5–10 minutes afterward can aid recovery and help maintain healthy tissue.

When additional care is needed, we combine these recovery techniques with:
• Sports massage
• Active Release Techniques (ART)
• Graston Technique
• Fascial stretching

Recovery isn't about doing more—it's about doing the right things consistently. A few minutes each day can go a long way toward helping athletes move better, recover faster, and stay in the game.

08/04/2026

This pie is like a tall glass of strawberry lemonade!

Cool off with this frozen treat that’s full of lemonade flavor.

08/01/2026

Herb-Tofu stuffed peppers — count this as a must-try!

This is the only vegan alternative you need for stuffed peppers.

07/30/2026

Quinoa is one of the healthiest grains and a great option to keep you energized and full for the entire day.

Ingredients
- 1 cup quinoa
- 2 cups water
- ¼ cup olive oil
- ⅓ cup balsamic vinegar
- 1 tablespoon lemon juice
- 1 tablespoon maple syrup
- 1 teaspoon dill
- 6–10 white mushrooms, sliced
- 1 red pepper, chopped
- 1 medium zucchini, chopped
- 2 Roma tomatoes, chopped
- 15-ounce package mixed baby greens, washed and patted dry

Instructions:
1. Cook quinoa according to package, and allow it to cool completely.
2. Whisk together olive oil, balsamic vinegar, maple syrup, lemon juice, and dill. Divide the vinaigrette among the jars, then add in the quinoa.
3. Layer in the mushrooms, zucchini, chopped pepper, and tomato, finishing with the greens on top.

07/29/2026

This is marathon runners dream of!! Completing all the World Majors. Can you imagine the amount of miles he put in just to get all these accomplished?!? I wish!! Love seeing our athletes complete feets they say only the top 1% ever finish. Way to go Melo!!

07/29/2026

Be careful out there in Montgomery County. We were rerouted numerous times due to trees fallen down by the rainstorms. We saw the smoke coming from the power line then realized it was bc the tree fell across both lanes of the road and people still tried to drive underneath it. Uh no!!! We call the nonemergent 911 to report it so no one else would get hurt. Please be safe and smart about your driving out there.

07/28/2026

Coffee plus ice pops? YES, PLEASE!

Make your own by combining ¾ cup heavy cream, 2 cups cold brew coffee, and 2 tablespoons of sugar.

Pour into ice pop molds, freeze, and enjoy!