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Chiropractic and Sports: A Winning Combination

Have you ever had a sports injury that limited you from playing your favorite sport? If so, you aren't alone. Whether you are a weekend sports enthusiast or a competitive athlete, getting back to playing again is the most important thing. Fortunately, chiropractic care can play a big role in helping you recover - and prevent future injuries.

Getting your injury assessed and treated appropriately will not only get you back on your feet faster, but also screen out any bad habits that can lead to further injury. Here are some of the most common sports injuries, along with tips of what you can do to get better with the help of your chiropractor.

Injury: Hamstring Strain or Low back strain -Hamstring pulls and strains are most commonly due to lack of flexibility and adequate warm up before beginning your sport. Apart from treating the area of injury, your chiropractor will examine you to see if there are any muscular imbalances. Treatment: Follow RICE: (Rest, Ice, Compression, Elevation) principle if injury happened within last 48 hours.Chiropractic adjustments and electrotherapy work to address joint tightness and range of motion.

Injury: Tennis Elbow -The pain on the outside of the elbow is known as lateral epicondylitis or tennis elbow. This area has one of the least amounts of blood supply to the body. That's why it may take longer to heal. It's important to get back into activity slowly. Treatment: Ultrasound or laser to help with tissue healing, and spinal manipulation around the elbow joint to increase joint motion.Your chiropractor can help maximize athletic performance, reduce injury risk and treat any injury you may suffer. Talk to them today for more information.

Workout Those Abs

Today many people talk about abs and "core" and wanting to get a sexier, slimmer waistline and who wouldn't ? So I decided to give you my top five ab blasters . So get ready to use these awesome ab blasters, so you can get the waistline you desire.

I have worked in the fitness industry for almost eight years and I've seen a lot of gimmicks, exercises and contraptions that promise to deliver great abs. But for the most part they don't deliver, so the following exercises work only if you do. But before I go into the five exercises lets discuss a few things.

Many of the traditional abdominal exercises like crunches and sit ups put unimaginable strain on your neck and spine with little or minimal impact to the abdominal muscles. In addition, it does nothing to strengthen your lower back and can cause more injury if you do not do these exercises perfectly.

On the other hand these five exercises that I reveal will strengthen your lower back and "core" and at the same time give you sleek and strong abs you want and deserve. I've mention the word "core" a few times and it's a new buzz word in the fitness world but many people have no clue what it is and why it's important so let me give you some information on the "core."

Your Core

The core is more than just your abdominals, though that is what many people associate with the word. The glutes and lower back muscles, called the erector spinae, may come to mind as well. But even these three groups are not all of the core muscles. There is also the psoas muscle of the hips and the multifidus of the spine. All of these fun names are basically muscles that stabilize the trunk, including the spine and pelvis, which protects and strengthens the lower back and really work all of your abdominal muscles, not just the top layer. Exercises designed specifically to target one or all of these muscles are called core exercises.

Now that you have more of an idea of what your core consists of and why it's so important when we are talking about abdominal exercises, let's go on to the next crucial step to get flat ,firmer abs. As a fitness professional, I have to tell you that just doing ab/core exercises alone WILL NOT get you a flat stomach, I don't care what those infomercials tell you.

You must couple the ab exercises with nutrition and exercise - strength and conditioning programs like: circuit training and cardio strength training, programs that have a cardio and (body or weight) resistant component to them for maximum results. Yes, I did mention nutrition, 80-90 percent of getting a slimmer waist line, and losing weight in general is determined by your eating habits. I did not say a diet and I could actually write a whole article on nutrition alone and how it plays an important part of our daily lives. But for the sake of getting to the five ab blasters, I'll just say eat real food from real animal and plant life. Like fruits, vegetables, and meat that looks like the animal it came from and avoid processed foods and junk food as much as possible. Okay now to the good stuff. The Five Ab Blasters
1. Plank-to-Pushup Start in the top of the push-up position. Drop one forearm down and then the other. Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat. Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breathe normally. Slowly shift your body into the top of the pushup position. That's one rep. Level 1 beginner: Perform above exercise on your knees. Level 2 advanced: Perform as described above.

2. V twist w/ med ball (med ball optional) Sit on the floor with your knees bent and feet flat on the floor. (advance feet off the ground) Contract your abs and sit at about a 45 degrees angle. Hold a medicine ball with both hands directly in front of you. Contracting your abs, twist slowly from your torso to your right and touch the medicine ball to the floor beside you. Quickly, but smoothly, contract your abs and twist your torso and touch the medicine ball to the other side. Repeat for the desired number of reps or time.

3. Heels to Heaven Lay flat on your back legs straight up- get you legs as straight as possible. Flex your toes toward you and heels toward the sky. Cross your arms. Raise your hips off the floor without using neck or arms. (see video)

4. Push Up Reaches Start in the top of the pushup position. Place the hands on the floor slightly wider than shoulder-width apart. Keep your abs braced, slowly reach out with one arm out as far as you can touch the ground with you hand. Bring hand back into push up position. Alternate with other arm. Keep your body in a straight line at all times. Repeat for desired time or reps.

5. Mountain Climbers Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions.

For a demonstration of these exercises, watch this video http://youtu.be/iyRgJ8Ykhi8

Most of these ab exercises require upper body strength. So don't get discouraged if you can't do them all right away. Start on your knees and work your way up. That's why these exercise are so great because you are using upper body strength as well as you abs and core …gotta love it!

Revving Up Our Metabolism This Winter

With all the "dashing through the snow" this winter season, why is it that we are all still concerned about gaining weight? With all of the sweets around every corner of our work environment, it's no wonder that we are all concerned about at least maintaining our weight and not gaining weight.

So, how can we best keep our metabolism revved up this winter season to win the battle of the bulge?

Of the utmost importance is that we make sure that we keep our body moving as much as it can on any given day or time. The more we move, the more we burn and the more efficient our metabolism is. Some easy ways to incorporate activity into our day include, but are not limited to:

When you build more muscle tone and then use those muscles in daily activities and exercise, your metabolism benefits from that and you prevent it from getting sluggish.

Another factor in keeping our metabolism humming smoothly this winter season is to make sure you are eating enough so that your body doesn't think it's in starvation mode, but not so much that it can't burn off the excess calories you are consuming.

So, make sure that what you are putting into your mouth is high in nutritional value, fiber, vitamins, minerals, and phytonutrients to help your body run efficiently; but not so much that your body has a hard time getting rid of the extra calories. Avoid processed foods and sugars if you can...instead, snack on mostly vegetables or one serving size of nuts or fruits when you are hungry. By eating this way, your body isn't starving and has adequate nutrients to function at its optimal metabolic state.

When we talk about foods, we frequently forget about our water intake. I am a big fan of green teas and water. Your body needs water to function optimally. So, in trying to keep your metabolism running at its best, you cannot forget about water consumption. If you can't stand the way plain water tastes, try dropping a small amount of fruits or cucumber or vegetables into your water to give it some natural flavoring. This way, your water doesn't taste as bland and you'll get the nutrients of the fruits and vegetables in the water.

Lastly, don't forget that your body needs rest and relaxation to be able to repair, regenerate, and recuperate from your daily activities and functioning. So, make sure you are getting plenty of sleep and try to go to sleep and wake up around the same time every day to help your body maintain its usual rhythms and cycles. Decreasing long term stress with relaxation and sleep also can be beneficial to your metabolic functioning.

So, if you can remember just five tips towards revving up your metabolism this winter season, remember that you need to: 1.Keep active and incorporate daily exercise or movement into your daily routine.
2.Stay hydrated to optimize physiological functioning.
3.Get plenty or rest and relaxation to decrease stress and fatigue.
4.Eat a mostly plant-based anti-inflammatory diet.
5.Avoid processed foods and sugars.

Talk to your chiropractor about other ways you can boost your metabolism.

Exercises to Improve Your Golf Game and Movement

The most common injury sites for golfers are the low back, shoulder, knee, elbow and wrist. Golfers who have low back pain demonstrate a decrease in range of motion for hip internal rotation on the lead leg (left leg for a right-handed golfer) and lumbar extension, and decreased activation and/or timing of the abdominal obliques, erector spinae and knee extensors.

A good golf swing uses the left side of the body as much as the right. The hips initiate movement into the ball. The feet pushing against the ground cause a ground reaction force that sequentially travels up through the hips, the trunk and finally out the arms. The most noticeable difference between pros and amateurs is trunk rotation. Trunk rotation and flexibility are enormously important in golf. Older and less skilled players tend to use less than half the trunk rotation of younger or more skilled players.

Golfers who are looking to maximize their performance and avoid and/or rehabilitate following common golf-related injuries should try these exercises in consultation with their doctor of chiropractic: Now repeat this on the opposite side:

Shoulder Exercises

The shoulder is the key anatomical structure involved in every phase of the golf swing. If you've suffered a shoulder injury related to golf or are just looking to improve shoulder rotation and performance, ask your doctor of chiropractic about these exercises:

Wing stretch: Place the back of your right hand on the outside upper gluteal (buttock) region so the elbow sticks out to the side. The back of the hand touches above your "pants pocket" area. Grab the right elbow with the left hand and pull it the elbow forward, simultaneously resisting the pull by stabilizing your shoulder girdle backward on the stretching shoulder. Hold this stretch for one minute.

Open book: Lie on your left side with your knees bent and your arms straight out in front of you, palms together. Keeping your knees on the ground, take your top arm and rotate your upper body all the way in the opposite direction. Perform 15 reps. Repeat on the other side.

Thoracic rotation: Get down on all fours, place your right hand behind your head, and point your right elbow out to the side. Brace your core and rotate your right shoulder (think about moving through the shoulder blade) toward your left arm. Follow your elbow with your eyes as you reverse the movement until your right elbow points toward the ceiling. That's one repetition. Do 20 reps right and left.

Band diagonal raise: Attach a band or handle to the low pulley of a cable station. Standing with your left side toward the pulley, grab the handle with your right hand in front of your left hip and bend your elbow slightly. Pull the handle up and across your body until your hand is over your head and your thumb is pointing up (a Statue of Liberty pose). Return to the starting position. Complete 10-15 reps and repeat with your left arm.

Scaption: Perform this exercise standing in front of a mirror to monitor their form. Hang the arms down by the thighs and rotate both hands to a thumbs-up position. Retract and depress the scapulae as you lift the arms up to shoulder-height at a 45-degree angle from the trunk. The arms should make a Y in front of them. Make sure that the upper trapezius isn't pulling the shoulders into the ears. If it is, work on pulling the shoulders down in order to push the arms up. Perform two sets of 15 reps per set.

Y-T-W-L exercises: Lie face down on a bench with your upper shoulders off the bench to perform these exercises, which involve raising the arms / shoulders to mimic the shape of a Y, T, W and L (e.g., arms up over the head forms a Y; arms straight out to the sides forms a T; etc.). Standing Y-T-W-L exercises can also be performed using a stretch strap, which allows you to maintain a consistent arm position.

Eight Ways to Keep the Pounds Off

Yes, it's another holiday season, which generally means diminishing opportunities for outdoor exercise and expanding opportunities to indulge in waistline-enlarging meals, from company parties with endless appetizers to celebratory feasts in your very own home.

Independent of religious persuasion, we all celebrate something this month and next, and we tend to go overboard, which can set a dangerous course for a sedentary new you in the new year. Here are eight ways to stay committed to health without depriving yourself this holiday season:

1. You Are What You Eat: No doubt about it, healthy eating can be a struggle over the holidays. Between family and friend get-togethers to those never-ending trips to the mall, your odds of eating right drop dramatically if you don't plan accordingly. That means before you leave for that all-day mall trip, eat a healthy meal and pack some healthy snacks in case you get hungry. Big holiday dinner looming? Eat a few hours beforehand so you won't be as inclined to stuff yourself later. You can also bring a healthy main dish or side if you're the guest, or prepare a few healthy options (or even an entire meal) if you're the host.

2. Power of the Portion: Unfortunately, we live in the era of the 24-inch plate, and they often seem to be the only plate available during the holiday season. The result: Instead of sticking to your usual portion sizes, you heap scoop after scoop of your holiday favorites onto a never-ending plate, then commit yourself to finishing every bite. The healthy solution: If you're the host, set out normal-sized plates for you and your guests. If you're the guest and don't want to offend anyone by requesting a different plate, simply cut your plate in half, visually, if it's extra large so you'll end up with a standard portion size.

3. Less Is More: When it comes to taste, the Law of Diminishing Returns applies: The more you eat, the less you generally enjoy it. That first plate titillates the senses, but by plate four, the only sense you're engaging is the sense of overwhelming fullness that comes from eating too much of a good thing. Enjoy what you're eating this holiday season by savoring every bite and recognizing that when the plate's empty, you won't go back for more.

4. Timing Is Everything: You've only seen your parents once this year and now they're here, sitting at the table right in front of you. What better time to renew the bond and catch up – while eating? Bonding is fine, but at some point, try to shift the conversation from the holiday table to the living room or elsewhere, away from the food. The longer you stay in eating mode, the greater the temptation is to eat more of what's on the table or go fill up your plate with a second or third round your body doesn't need.

5. Leftover Logic: Whether you're the host or the guest at a holiday function, use leftover logic to stay in a healthy frame of mind – and body. Leftover logic goes something like this: Only keep or take enough to feed you and/or your family for a few days, particularly if the leftovers you're faced with are high-calorie, high-fat, high-carb items. Rely on leftovers of this type for a week or so and you'll definitely pack on the pounds. So put a few sensible, healthier items in your doggie bag and move on; after all, there's likely another holiday eating opportunity right around the corner.

6. Prep Wisely: Proper meal prepping actually helps facilitate leftover logic; if you don't make too much, you won't have much left to tempt you. The wise meal preparer follows a simple rule: Consider how many people are expected to eat. Prepare enough to satisfy them fully and perhaps have small leftover portions for the next day. Simple, right? And yet so many people seem to ignore this rule entirely; thus the holiday meal featuring six pies, two turkeys and pound after pound of high-carb sides – all for a family of six and four guests.

7. Cheat a Little: After all, it is the holidays, so don't be afraid to cheat on your diet. Work too hard to "avoid" all the goodies and you'll eventually break down (perhaps during the meal itself, if not at some later point) and splurge. Healthy eating is about the long haul; it's appreciating that it takes consistent good habits to achieve health and that moderation is the key. So try a little pie and feel good about it!

8. Walk It Off: Once you've finished devouring your holiday feast (even if you ended up eating a little more than usual), follow the same strategy that's helped you get in shape in the first place: walk it off. Exercise doesn't need to get shoved under the table during the holidays, so erase "Get back into shape!" from your list of New Year's resolutions by prioritizing it. Whether that starts by organizing a post-meal game of touch football with friends and family, or just a relaxing stroll to reminisce about old times, get moving after a big holiday meal and burn off some of those extra calories.

Keep Fit With Circuit Training

Circuit training is doing a number of exercises back to back (short exercise bursts with intensity) including a short recovery or break between exercises. This type of exercise is known for numerous health benefits including helping you achieve your fitness goals faster. You can add in cardio exercise including running in place, jumping rope, or using equipment such as a treadmill, elliptical or stair-stepper. It's a great technique to focus on strength and cardiovascular training to sculpt your own body. You can experiment with a large variety of exercises and equipment at whatever intensity you choose. You compete only with yourself, and you don't have to be in sync with others. Use these 10 examples to jumpstart your new workout routine.

Interval Training: Blast the Fat

In order to lose weight, you need to burn more calories than your body consumes and uses on a daily basis, pure and simple. Exercise is one of the main ways to burn fat calories.

A great way to burn fat and lots of calories is through interval (circuit) training. Interval training breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your after workout metabolic rate. Here are some fantastic interval training exercises that will help you burn calories and lose weight:

Circuit #1

Circuit #2

Circuit #3

Circuit #4 Obstacle Course (Repeat 3-4 times)

Whichever circuit you pick, repeat the entire set of exercises 3-4 times. Your doctor can give you more information about proper performance of these exercises while helping design an exercise program suitable to your health needs.

After the age of 40, we tend to lose about 0.5 to 2 percent of our muscle each year. If you aren't concerned about looking good, then also realize that this loss is a large factor in falls in older age, which can most often lead to fractures and even death. The good news is that there's an answer to helping fight this. Follow these steps and you will find yourself getting in shape for life:

Step 1: Don't sit too long
The first goal is to avoid sitting or resting for long periods of time. A study in the Medicine & Science in Sports & Exercise found that people who sit for most of the day are 54 percent more likely to die of a heart attack. The shocking fact is that this is independent on whether you smoke or exercise! It doesn't matter if you exercise or smoke. Sitting long periods still increase the risk.

Step 2: Start a Walking Program
Start with small steps. The best way to do this is get a simple pedometer. Those cost a few dollars and are well worth it. Stick to your regular routine for the first week and record how many steps you walk every day. Do this every week until you can get to a goal of 10,000 steps per day. This is the big goal so don't aim for it from the start. It's about aiming for smaller goals first and then reaching them.

Step 3: Start a stretching (warm up) program
Good news is that you don't need to spend as much time holding a stretched position as we previously thought. That's because we are often confused between stretching and warming up. Warming up is about moving body parts slowly and through a full range of motion until your muscles get warmed up. This is the best thing to do before you start any exercise program. Research has shown that static stretching, those positions that you hold for several seconds, can sometimes be responsible for increasing injuries, not decreasing them.

Step 4: Start a strengthening program
Researchers at University of Michigan Health System found that an adult can add 2.42 pounds of lean muscle and increase overall strength by 25 to 30 percent after 18 weeks of resistance training. This can occur well into the 80's and 90's so its never too late to start.

Getting in Shape: Keep It Simple!

Complex does not mean better. You are about to discover simple exercise strategies that can be done easily, quickly and with great results, even if you are a beginner. So, what should you be doing? Good question. Let's get into some simple fitness tips and strategies to help you reach your goals.

1.    Get Off the Machines. Free weights require more muscle activation for stabilization and control of movements, which means you burn more calories with every exercise. Muscles require energy to contract; the more energy you use with a movement, the more calories you burn and the leaner you get – assuming you don't overdo training and maintain good form.

 

2.    Keep Yourself Hydrated. Did you know that being dehydrated makes you fatter? Why? Because muscle glycogen (sugar energy created from ingested carbohydrates)is stored along with water. For every gram of glycogen in the muscle, there should be three of water. Dehydration forces glucose to remain in the bloodstream instead of muscle until it reaches the liver for overflow storage. When the liver is full, the glycogen (sugar) has no place to go but your fat cells. Not good!

 

3.    Plan Your Work and Work Your Plan. How can you hit a target you can't even see? You must set your goals and then document your progress via a journal, computer or cell phone application. This is the only verifiable way you can determine what does and does not work over time. Write down everything, from what you eat to when you eat, training programs, how you felt during and after workouts, etc. Take pictures of yourself as you progress to attach the visible senses to your goal.

 

4.    Focus on the Core. For most people, your workout is motivated (at least to some degree) by the drive to improve your appearance. A prime target related to that goal invariably involves the elusive abdominals. Most people target the midsection with crunches or sit-ups. Although these are good examples of isolation exercises for the abdominals, you should also integrate alternative exercises that develop strength within all muscle groups of the core. This will provide you with the best foundation to push through the tough workouts in pursuit of your best body.

Despite our willingness to blame ourselves, our genetics or our hectic schedules, when fitness or weight-loss failure arises, it's often the result of flawed information destroying achievement potential. It's misinformation swallowing up the fitness hopes of someone with good intentions. Most of the mistakes we make when trying to get in shape involve actions (or a lack of action) that neglect the importance of the critical relationship between eating like an athlete, exercising aerobically in moderation, and challenging muscle. All three elements are crucial if the goal is a long-term positive physical change.

Once you learn to apply these strategies in a manner that fits comfortably into your life, you'll find the payoff for the time you invest in exercise to be significant and extremely rewarding. When you implement these strategies, fitness failure will no longer be an option! Talk to your doctor for more information.

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There's No Better Time to Exercise

When it comes to exercise, you have to find time, make time and save time or invariably, you'll have no time left in your busy day, week, month or year to make it happen. Regardless of how hectic your life is, here are four simple ways to ensure exercise doesn't drop off your daily To-Do List.

Rise and Shine. With the exception of extra sleep, which is important for health in its own right, few things should beat out exercise first thing in the morning. Start the day with exercise and you'll feel invigorated, if for no other reason than knowing you've gotten it done.

The World Is Your Gym. Too many people think that if they don't make it to the gym or hit the open road for a 5-mile run, they can't meet their exercise quota. Pure nonsense; after all, physical activity existed long before fitness clubs and fancy workout equipment did. Walk from work to lunch and back; take your dog for a jog; do push-ups with the kids; there are endless ways to stay active even during the busiest of days.

Two Is Better Than One. You want to go to the gym, but dread that it will consume precious hours of your time? Here's what you can do: Circuit train, which means working out different body parts one after the other with little or no rest. (Many gyms have an equipment "course" set up for this very purpose.) You can also "superset" exercises, combining biceps and triceps routines, for example.

Don't Go It Alone. If you're one of the millions who struggle to stay the course (whether it's exercise, diet, quitting smoking, etc.), it's not cheating to recruit a little help. Schedule workouts with a friend or office acquaintance, join a walking or running club, or even pay for personal training sessions if you can afford it; whatever it takes to ensure exercise stays front and center.

Increasing research demonstrates the powerful benefits of consistent exercise. Talk to your chiropractor about these and other ways you can incorporate exercise into your life – and keep it there.

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Extraordinary Exercises

Exercise Here's a common snag with people who exercise consistently, especially during the first few months of a new year: You don't look forward to doing the same exercises you did last year. Although squats, push-ups, lunges and pull-ups are the foundation for most, if not all exercises, they can get monotonous over time and your body could do the thing we don't want it to do: plateau. If your body plateaus, it means it essentially gets used to the exercises and figures out a way to burn less calories efficiently. That means a less productive workout for you, which is never a good thing. Here are some challenging variations on common exercises that will take your workout from ordinary to extraordinary:

"Uchimata" Push-Up Variation: From a one-leg push-up position and squeezing the glute (buttock) of your support leg, slowly lower your body as one unit until your chest grazes the floor and pause for a count. From there, use your glute to slowly raise your lifted leg as high as you can without overly hyperextending your lower back. Then push back up to the starting position, switch sides and repeat for time. The one-leg lift really increases the demands on your core, lower back, glutes, and hamstrings; and since it shifts your weight forward onto your hands, it really challenges your shoulders, too.

Vertical Squat Jump: Stand in the start position for a body-weight squat, then squat down and jump up as high as possible.

Lunge Hops: Start in the bottom of a split-squat position (one leg in front, one in back). Your front thigh should be parallel to the floor, your torso upright and your abs braced. Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice-versa. Absorb the landing with your muscles. Keep your abs braced and torso upright. Alternate sides without resting between sides. Repeat for 10 reps total.

Inverted Rows: Set a bar at hip height in the Smith machine or squat rack. Lie underneath the bar and grab it a few inches wider than shoulder-width apart. Row (pull) yourself up the top position with your upper back and lats. Keep the abs braced and body in a straight line from toes (knees) to shoulders. Slowly return to the start position. Repeat for 10 reps. (For beginner inverted rows - keep feet on the ground.)

Hope these twists on some original exercises get you excited and ready for a new, better you in 2011. After all, having an arsenal of exercises that you can do safely and effectively is the only true way to lose weight, gain strength and stay healthy in the long term. Now go out there and get started! Remember to talk to your doctor before beginning any new exercise routine, particularly if you have a health condition that could impact performance or safety.

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Don't Miss Your Weight-Loss Goal

If you boil life down to a few fundamental concepts, goals are sure to be on the list. Much of life is about the goals you set and the journey you take to achieve them. Accomplish your goals - or even fail while trying your best - makes you a better person; don't give it your all (or don't set goals in the first place) and you'll likely float adrift in life's waters and end up somewhere you never intended (or wanted) to be. Here are three ways to miss a popular goal - weight loss. Make sure you're not guilty of any of the following.

Overdo It: Enthusiasm is key when you're trying to lose weight, but jump in headfirst and without any sense of pacing, and you'll likely fail. Any good plan requires good planning; when it comes to weight loss, that means you need sensible goals and a plan of attack that's reasonable, not extreme. Deprive yourself of all your favorite foods or become a slave to the gym, and you'll burn out fast.

Make Excuses: Whether you're fit as a fiddle or struggling with your weight, we've all had those days when working out and eating right were last on our list. The difference is in the choices we make - to fit in that workout or prepare that healthy meal, regardless of time constraints; or make every excuse imaginable for why we can't. Remember, you're only as busy as you convince yourself you are.

Lose Focus: Focus is the ultimate tool for achieving any goal; that means focusing on exactly what you're trying to accomplish and then making sure you retain that focus throughout the process. Start off vaguely and with limited direction, and you'll steer south before you know it. Instead, outline how much weight you want to lose, when you want to lose it by, and exactly how you'll get there, step by step.


Exercise Tips for the New Year

A new year means another 365 days to stick to the most common resolution out there: resolving to exercise. What will make this year different from years past when optimism turned to despair after a few months of hard work? Here are a few exercise tips to help you stay on track in 2011 and build a leaner, meaner you:

1.

Have a Plan. Consistent exercise requires focus, and focus requires a plan. Outline your workouts by day, week and month so when you hit the gym, you know just what to do.

 

2.

Don't Overdo It. In the real world, you're not competing on "The Biggest Loser." Work out for five hours a day and you'll end up burned out, injured or both. Try 45 minutes, 3-4 times a week.

 

3.

Fight Temptation. We're talking about the inevitable temptation to skip a workout. When you're having a "bad day," stay strong and get to the gym. Skip out and you'll regret it; make it happen and you'll feel great afterward.

 

4.

Schedule Breaks. Many people are afraid to stop working out once they start, but you need time to refresh yourself and allow your body to do the same. Schedule a consistent break (3-4 days or an entire week) every few months and then start right up again.

 

5.

Recruit Support. When it comes to exercise, some people can fly solo, and that's great; but for others, they need a friend or spouse to help keep them on track. If you can't do it alone, don't be afraid to ask for help.

 

6.

Less Is More. Unless your goal is to look like a body-builder, you can put the heavy weights down. Body-weight, resistance bands and balls, and other basic equipment can get the job done just fine.

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Feel the Runner's High

Running is one of the best forms of aerobic conditioning for your heart and lungs. It can significantly increase your metabolic rate and the amount of calories you burn, leading to loss of excess body fat. Running is also beneficial for slowing down the aging process. Those who run regularly are less likely to experience bone and muscle loss due to the body's positive response to additional physical demands.

Running can also have many psychological benefits. Most runners typically report being happier and feeling less stressed from the grind of daily life. Why? Because regular exercise has the ability to alter mood, attributable to a surge in hormones called endorphins. These hormones create a sense of euphoria often referred to as a "runner's high" and can result in an improvement in mood.

Here are some great tips, courtesy of running coach Chipper Robinson from Running on the Edge in Ramsey, N.J., on how to maximize your running experience:

Incorporate cross training into your running routines. Add weight-lifting, bicycling, yoga, elliptical training, or swimming. Why? They make you fitter and less prone to injury.

Exercise your abdominal muscles almost every day. A strong midsection (core) is a key component to running. In fact, it can often be the single most important factor for success in long-distance running.

Change your intensity levels by running faster or farther. Alternate which one you choose to implement in various workouts. It prevents your body from adapting to routines.

Pay attention to your shoes. Most shoes wear out after 300 to 500 miles. You often can't see the wear, but, your knees, hips, and back will feel it. Visit a running specialty store for quality shoes and talk to your doctor for suggestions on the best shoes to get. Not just any shoe will do.

Run on different surfaces. See how many different surfaces you can run on in a month: asphalt, gravel, trail, grass, track, treadmill, and beach. Each stresses your leg muscles in a slightly different way, helping to prevent overuse injuries. (If possible, avoid concrete, the hardest and most harmful surface for runners.)

Keep a training journal. A journal can be a great way to maintain motivation and consistency. Keep it filled with running times, routines, motivational quotes, and how your body reacts to various routines. You should have a documented road map for reaching your running goals.

Take some time off. You don't have to run every day, every week, or even every month (as long as you're performing other cardiovascular activities). For healthy, consistent training, your body needs regular recovery periods. Performance suffers with too much exercise. Start slow and work your way toward higher mileages and/or more frequency.

Introduce high-intensity interval training into your running routine. Alternate, pace, speed, tempo and rest periods during a single running session. For example, keep a steady pace for a mile and then sprint run for 30 seconds. Do this for several cycles and notice how your heart rate and muscle fatigue threshold increase.

Every great journey starts with a single step; now just put one foot in front of the other to see how far this new journey takes you. Welcome to the wonderful world of running. Talk to your doctor to learn more about the benefits of running.

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Maximize Your Balance

The feet are very important in balance and posture because they are loaded with proprioceptive sensors. These sensors are constantly sending signals to the brain, which then sends signals back down the spinal column to the muscles telling them when to contract and when to relax. Every movement from standing to walking, running and jumping is controlled by this system.

Many chiropractors are specially trained to evaluate the structural integrity of the arches of the feet to see if they are a contributing factor to postural stress. Supporting the arches of the feet with a custom-made orthotic device (insert) that you wear in your shoes has been shown to block the abnormal foot motions that create a twisting stress in the knee, hip, pelvis and spine and that improves balance and posture. The messages sent from the feet to the brain are done so more efficiently when the arches are properly supported.

In addition to chiropractic adjustments and spinal pelvic stabilization with orthotic inserts, there are certain activities that promote balance and don't require any special equipment:

Begin by standing on one leg for 30 seconds and then shift to the other side. Practice this until you can consistently stand on each leg without losing your balance.

Stand on one leg with your arms crossed for 30 seconds and then do the same while standing on the other leg. Crossing the arms adds complexity to the amount of information going to the brain from the sensors in the muscles and joints.

Stand on one leg with your eyes closed for 30 seconds. (Be sure you are in an area where you can support yourself if needed. Stand next to a doorway or have a chair available to reach out to for support.) Repeat with the other side. Closing the eyes increases the difficulty of the exercise by removing one of the systems of balance.

Stand on one leg, close your eyes and cross your arms for 30 seconds. Repeat with the other side.

Talk to your doctor about the importance of balance and proper posture, and how the two of you can work together to help maintain both for a lifetime.

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Avoid Common Exercise Mistakes

The most important goal when undertaking any exercise program is not to build muscle, burn fat, increase cardiovascular capacity, or anything else. Those are important, but the number-one priority is to keep from being injured. That's the only way you'll have a real chance of reaching your fitness goals. Here are four movements to avoid when exercising, along with a few exercises that are often performed incorrectly:

1.

Don't use jerking motions, especially when lifting. Speed is fine when done appropriately, but you should always have fluid motion and proper form when performing any and all exercises; otherwise you could strain or even tear something.

2.

Don't use body parts not required for the exercise. Have you ever seen people doing biceps curls and rounding their shoulders or arching their backs? Those are just two of the big no-no's that can lead to injury.

3.

Don't lock out your knees or elbows. Never lock your joints when working out; keep them slightly bent so the weight will not be transferred to the joints.

4.

Don't arch your back. Picture someone on the barbell bench press, lifting a weight that is actually too heavy for them. Chances are that eventually, they will start arching their back. Sooner than later, that back is going to give out and they won't be able to exercise for days, weeks or even longer.

Push-ups. The wrong way: You should never have a dip or arch in your back or lock your arms. The right way: Arms should be underneath you and not locked, back parallel to the floor. Engage your "core" the entire time (squeeze your glutes and draw in your belly button).

Walking lunges. The wrong way: When performing a lunge, extending the front knee past the front foot will cause injury at some point. The right way: When you are in a split stance, go straight down and do not let your front knee go past your foot.

Squats. The wrong way: Knees coming forward over your toes. The right way: Perform this exercise as if you were sitting back on a chair and putting 80 percent of your weight on your heels. Then lean slightly forward so you won't fall back.

Chest press. The wrong way: Lifting the weight using your back (high arch). The right way: Keep your back flat and relax your shoulders while lifting the weight.

And let's not forget about the right and wrong way to exercise in general. Get some expert advice prior to working out. Most gyms have personal trainers who will give you a free consultation and show you some basic machines and correct postures. Your doctor is also a good source of information, particularly if they specialize in exercise and rehab protocols.

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Exercises to Ensure You're Swimsuit Ready

The dreaded swimsuit season is upon us. It's time to see just how much our bodies have changed over the course of a long winter, which can be an eye-opening experience. The fitness industry knows how traumatic this can be for you; that's why every year there are countless new books, diets, videos, and magazines dispensing advice on how to get in shape for summer. Unfortunately, most of these "great" ideas involve quick-fix starvation diets and equipment-intensive workouts that are often difficult to follow. Inevitably, the weight comes back (with a few extra pounds added) because these quick-fix programs lower your metabolic set point, making your body more prone to storing body fat. And that's the last thing you want to do!

So, what's the answer? Well, it's really quite simple and boils down to one simple word: MOVEMENT! Here are some of the best exercises to ensure you're swimsuit ready this summer - and every month thereafter. It's a sample program that's quick, easy and positively invigorating

3-5 minutes of brisk walking

30 seconds of bear walks, 20 seconds of push-ups (repeat)

30 seconds of spiderman walks, 20 seconds of squats (repeat)

30 seconds of crab walks, 20 seconds of crunches (repeat) 30 seconds of duck walks, 20 seconds of push-ups (repeat)

3-5 minutes of slow walking

Push-Ups: Perform a standard push-up. If too difficult to perform, put your knees on the ground or change your angle by leaning against a wall.

Abdominal Crunches: Lie on your back and raise your legs off the ground. Grasp hands behind the head to cradle the neck, but do not pull the neck. Curl up, bringing the knees toward the chest and contracting your stomach.

Squats: Stand shoulder-width apart with arms extended in front of the body. Bend your knees, going parallel to the ground like you are sitting in a chair. Hold position for one second and return to starting position, being careful not to lock out your knees.

"Animal Movements": Each animal walk below works different muscles and helps with balance, circulation, cardiovascular health, flexibility, and body toning. Make sure you breathe normally during this and all animal walks.

Spiderman walks: These are great for the hips, legs, back and arms. Start in a crouch position with your feet and your hands on the ground. Bring your right hand forward. Lift up your right leg and bring it up to meet your right hand. Make sure you keep your buttocks down; don't lift them up too much. Now bring your left hand forward. Lift up your left leg and bring it up to meet your right hand. Repeat sequence.

Crab walks. These will work your arms, back, and lower body. Begin by sitting on the ground. Put your arms on the ground behind you and lift up your hips. Walk forward on your hands and heels, trying to keep your hips as high as possible. Repeat.

Duck walks. These will work your lower body like you have never felt. Get into a squatting position with your hands at your sides. Step forward with your left foot, then with your right foot. Keep walking like this until you can't go any farther. Breathe naturally.

Bear walks. Bear walks will work your arms, back, chest and lower body. These will also get you out of breath really quickly! Find a large area to do this exercise. Put all your weight on your hands and feet. Bring your right hand and left foot forward. Then your left hand and right foot. Keep going.

This is a fun, effective workout that will enhance your physique and get you swimsuit ready. With additional movement comes greater flexibility, a leaner physique and more muscle tone. Summer shape-up can finally be an enjoyable time for physical fitness. (Note: It is highly recommended that you get full medical clearance for intense physical activity from your doctor prior to beginning any exercise program.) Move smarter. Move better. Look better. Sounds like the perfect combination. See you at the beach.

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Serving the 95758, 95757, and 95624 areas as an Elk Grove-Laguna Chiropractor for 12 years
Copyright Greco Chiropractic, Inc.


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