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Category Archive for: ‘Exercise and fitness’

Do You Need Protein Powders?

  Protein powders are becoming more popular as a nutritional supplement. They are in every nutrition store, most markets, and all over the Internet. You can even find pre-mixed, ready-to-drink protein shakes in many stores. But are protein powders just for bodybuilders, or can the average, everyday athlete benefit from them as well? With so many options out there, which should …

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Applied Exercise Physiology for FAT LOSS

Its 6:30 AM and  I’m just getting back from the gym. Every Wednesday I lead a 30-minute, high intensity, body weight/interval-style workout with another chiropractor. We call it “ChiroFit” (not to be confused with Cross-Fit). Anyway, as I was working out in my “zone”, I noticed the usual suspects on the treadmill and elliptical trainer. They were on those machines …

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Does foam rolling really work?

    Foam rolling (Self Myofascial Release- SMR) is becoming quite popular. Many fitness facilities have Foam Rollers (preferably Grids) and they are available at most sporting goods stores. Is there really any benefit to this? What are the potential mechanisms behind any benefits? Advocates of SMR promote it as a recovery tool after training and  propose that it corrects …

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Is the way you breathe adversely affecting your health?

 People generally breathe one of two ways: Chest Diaphragmatic Chest Breathing Chest breathing refers to breaths from the top lobes of the lungs that use the chest muscles to inflate the lungs by pulling on the rib cage. In chest breathing, the chest expands and contracts with each breath while the abdomen does not. These breaths tend to be short …

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What is the best exercise?

Many people have an opinion about what type of exercise is best. Some say squatting; others say dead-lifts. There are those who like burpees. Endurance athletes would say running, biking or swimming. So what is the best exercise? Since 80% of adult Americans do not get the recommended amount of exercise, the best exercise is- The one that you will …

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How does stretching work?

In general, stretching works via reflex mechanisms that are augmented by special mechanoreceptors located in muscles and tendons Mechanoreceptors 101 Mechanoreceptors  are specialized structures that respond to mechanical pressure within tissues, such as touch, pressure, stretching, sound waves, motion and  distortions in body tissues. They then transmit signals through sensory nerves. Muscle Spindles are sensory receptors that  run parallel to …

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Top Vitamins and Supplements For Anti-aging

One’s body goes through a variety of changes as it gets older: Muscles, blood  vessels and other tissues lose their elasticity The heart becomes less efficient Bones become weaker Metabolism slows down. The immune system is more easily compromised leaving one  susceptible to infections Digestion can become sluggish My general philosophy is that the best way to slow down the …

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20(14) tips for a Healthy New Year

With 2014 around the corner, many people make New Years resolutions, such as adopting healthier habits. Here are some of my recommendations (not in any particular order):   1. Keep hydrated– drink a minimum of half your weight in ounces of water. If you active exercising, then increase your consumption. If your urine is dark, take  this is as a …

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What is the CORE of your pain?

As you read this week’s blog, it is likely that you may be experiencing pain somewhere in your spine or extremities. Statistics indicate that the majority of the population does or will have some sort of musculoskeletal pain, and that this pain has a good chance of becoming chronic due to lifestyle, occupation, hobbies and even incorrect exercise techniques. What …

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Integrative Sports Medicine

Integrative sports medicine is a holistic approach to preventing illness and injuries in athletes while optimizing their performance through nutrition, manual therapies and corrective exercise. In general, athletes seek care for  three reasons: 1. Managing acute and chronic injuries 2. Performance enhancement 3. Injury prevention A holistic approach takes into consideration nutritional, structural and psychological factors. Nutrition Nutrition can be …

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