Make Your Workout Work!

Don't just copy the guy on the machine next to you!
Lots of attention has been paid to common workout mistakes such as overdoing it too quickly, not warming up/stretching, etc., but little has been done in terms of offering concrete solutions to help your workout work better for you.

Here are some of the more common workout mistakes along with the corrective action you can take to improve your workout:
  1. Making all kinds of excuses excuses for being overweight, excuses for not having time to workout, excuses for eating fast food. Seems as though any excuse will do!

    Solution: Take responsibility for who you are and what you are/are not doing and make an effort to change.
    2.   You mimic the workout routines of the Hollywood celebs, expecting the same results.

          Solution: You may not have their genetics, or access to their trainers, chefs, etc. Pick something you  
          like to do and stick with it!

    3.   You find a routine you like so you stick with it every day, ad infinitum.

          Solution: It's a good idea to mix it up a bit. You can't just do cardio mix in some weight training as
          well. The same routine tends to get boring fast, and you probably won't stick with it.

    4.   You have no clear idea of what you want to accomplish and you wander from machine to machine in
          the local gym with no plan.

          Solution: Make a plan and work it. Decide what your fitness goals are and get a trainer at the gym to
          spend some time showing you what you need to do to achieve your goals. Document your progress in
          a fitness journal.

    5.   You fail to eat for several hours after your workout.

          Solution: Eat a combination of carbs and protein soon after you exercise to take advantage of your
          post-workout metabolism boost.

These are just a few of the most common mistakes we see people make when starting a workout routine. If you're committed to beginning or maintaining a workout regime and have questions, bring them along with you on your next visit. We're always delighted to supply direction and encouragement.

Posted in Healthy Lifestyle.

Pillow Talk

Does Your Pillow Support the Natural Curve in Your Neck?
You sleep eight hours a night and wake up with a sore neck, feeling like your get-up-and-go, got up and went! Did you ever think that your pillow might have something to do with it?
While a good night's sleep starts with a quiet dark room and a comfortable mattress, how you sleep on that mattress really does matter. The muscles that support your neck and back during your waking hours need to get the proper rest to be able to do their job each day. Your pillow can play an important role.
As you might expect, the best position for sleep is lying on your side because it helps maintain the natural S-curve in your spine. Sleeping on your stomach is the worst - it arches the spine and makes the back and neck muscles work overtime, forcing your head to one side or the other all night long. Imagine walking around all day, only looking to your left! Not good.
If you're a "stomach sleeper" and find it a difficult habit to break, what some have done is sewn a tennis ball or some other lightweight object, mid-torso on the front of their sleeping clothes. It's not a fashion statement, but it can help break you of the habit.

If you are still having trouble based on your sleeping position, we can have a little pillow talk on your next visit.

Posted in Chiropractic, Healthy Lifestyle. Tagged as sleeping position.

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Why Chiropractic is the Best Solution for Sciatica Pain

Sciatica and chiropracticSciatica and chiropractic
Sciatica pain is often so debilitating that it forces people to miss work and other normal activities.  Of all patients with low-back pain, sciatica patients have the highest level of disability (1).  In fact, patients with sciatica are disabled for an average of 72 days according to Norwegian public-health records.
Fortunately, a recent study offers hope to sciatica patients: chiropractic care can speed the recovery from sciatica flare ups and allow patients to return to work sooner (2).

The study evaluated 44 Norwegian workers after they came to the hospital with severe sciatica pain. Most of those patients had been experiencing pain for three or more weeks prior to their hospital visit.
The hospital chiropractor examined each patient to evaluate his/her posture and gait, range of motion, and palpation of the lumbar spine.

The chiropractic then performed various joint adjustments to the spine and other limbs that had been injured through patients compensating for pain. Ice treatment was also used to relieve soft tissue soreness.Patients were treated daily in the hospital and later three times a week for the first two weeks. Some patients needed additional follow-up treatment but typically did not exceed 14 treatments.

In matter of 21 days, 91% of patients returned to work full-time. Two patients returned to work part time. Researchers concluded this study demonstrates the potent benefits of collaboration between chiropractors and orthopedic surgeons. Chiropractic care can put an end to your sciatica pain so you can begin living your life fully again.

Posted in chiropracticChiropractic NewsSciaticasciatica treatmentUnderstanding Sciatica
  1. Arana E, Marti-Bonmati L, Vega M, et al. Relationship between low back pain, disability, MR imaging findings and health care provider. Skeletal Radiology 2006;35(9):641-7.
  2. Orlin JR, Didriksen A. Results of chiropractic treatment of lumbopelvic fixation in 44 patients admitted to an orthopedic department. Journal of Manipulative and Physiological Therapeutics 2007;30:135-139.