PUSH-as-Rx ®™ CrossFit & Fitness

Exercise is an essential part of good health. It can help with weight loss and plays a crucial role in preventing many chronic health conditions like hypertension, diabetes, and heart disease. Regular exercise has also been shown to help with depression and anxiety. There is just something about getting your body moving and your blood pumping. It is what nature intended; as humans, we are supposed to be active. The more active you are, the better you will look and feel – and the healthier you will be.

There are many different types of exercise out there, though. It seems that everyone has “system” or some slick, branded fitness routine that is guaranteed to work. The thing is, the old-fashioned way is best. Cardio, the type of exercise that raises your heart rate and gets your blood pumping is actually categorized by aerobic and anaerobic. Understanding the similarities and differences will help you round out your workout for better results.

What is Aerobic Exercise?

Aerobic exercise involves low to high-intensity physical exercise. The movements are oxygen infused, relying on the oxygen to meet the demands of the activity. Typically, exercises that are light to moderate intensity fall under aerobic:

• Walking
• Cycling
• Swimming
• Rowing
• Jogging
• Running

These activities can be performed for longer. In fact, many experts advise that an aerobic exercise workout is better when done for an extended period; at least 18 to 20 minutes. For instance, a person can walk on a treadmill for 20 to 30 minutes, then cycle for the same amount of time. This is sufficient for raising the heart rate and increasing metabolism.

Aerobic exercise was first introduced in the 1960s by doctor and Air Force Colonel, Kenneth Cooper. He created the Cooper Institute in 1970, which focused on preventive medicine, centered around education and research. The workout became very popular in the ‘70s and ‘80s as a class workout but over time has expanded to become a significant part of gym workouts all over the world.

What is Anaerobic Exercise?

Anaerobic exercise is high-intensity physical exercise. Where aerobic build endurance, anaerobic is more like a sprint, building power, speed, and strength. It increases muscle mass and improves performance. It lasts from several seconds to around 2 minutes. Engaging in physical activity for longer than 2 minutes becomes more aerobic in nature. Types of anaerobic exercise include:

• Jump rope
• Cycling sprints
• Running Sprints
• Swimming sprints
• Heavyweight training

Anaerobic activities are often interspersed with aerobic activities in interval training for maximum effect.

Levels of Intensity

Aerobic and anaerobic exercise can be combined to create a highly effective workout. It can involve increasing the intensity of an aerobic exercise, or it can mean changing from an aerobic activity to an anaerobic activity.

For instance, you may jog for five minutes, then sprint for two, and jog for five more minutes. Another option is to switch up the activities. Walk on a treadmill for seven minutes, do a cycle sprint for two minutes, row for seven minutes, and jump rope for two minutes. The combinations are endless, and you can customize it for your favorite exercises or accommodate physical limitations.

Health Benefits

Aerobic and anaerobic exercise has been shown to help prevent certain types of cancer, like breast cancer and colon cancer with just 30 to 60 minutes of moderate intensity exercise a day. Exercise has also been shown to prevent osteoporosis, diabetes, depression, cardiovascular disease, obesity, and it even improves cognitive function.

Find ways to incorporate some aerobic and anaerobic exercise into your fitness routine at least several times a week. It is how you get healthy, stay healthy, and feel better.

PushasRx Diana Alvarado

Core Training

Back pain can be debilitating, causing immobility, inflexibility, and have a significant impact on a person’s quality of life. It can make even the most mundane daily activities extremely difficult – and even excruciating. Building the muscles that make up your core (abdominals and back) can help support your spine and reduce back pain. In many cases, strengthening these muscles can assist a patient to avoid medication with its unpleasant side effects and even avoid surgery. With just a few smart moves you can significantly decrease your back pain, increase your mobility, and take back your life.

The Role of Abs and Back Muscles

The spine is the supporting structure for the back, but it also is a vital infrastructure for the entire body. It houses the central nervous system, and neural impulses are transferred along what is a spinal superhighway.

The arms, legs, neck, and head are all connected and stabilized by the spine through an intricate network of ligaments and muscles. The back muscles and abs, or abdominal muscles, are at the center, or core, of this muscle network. They keep the body upright and facilitate movement. When these core muscles are not in good condition, it puts stress on the spine, impacting its ability to support the body. This often results in back pain and even injury in some cases. 

Postural Alignment

Postural alignment is a frequent contributor to back pain. This is often due to weak core muscles.

As the muscles fail to do their job to stabilize the spine, the body adjusts structurally to accommodate the weakness. This can result in postures that cause joint pain as well as muscular pain and even headaches.

For instance, stooped or hunched shoulders can cause back pain, but it can also create tension in the shoulders and neck. This, in turn, can cause tension headaches and migraines in patients.

A sway back, where the lower back bows, causing the pelvis to tilt up, can cause severe lower back pain, especially after standing for long periods of time. Swayback can be the result of weakened core muscles or a combination of a weak core, combined with obesity or pregnancy.

The weight in the abdominal area pulls the spine forward so that it curves. A pregnancy sling can sometimes help with the pain, but it is just a band-aid. The real cure is to strengthen the core muscles so that they are better able to support the spine and body adequately.

Foundation Training

Eric Goodman, a chiropractor, developed Foundation Training as a way to help his patients who suffer from lower back pain but are not physically able to do Pilates or yoga. It is also designed to help those who sit for long periods of time to counteract the associated adverse health effects.

Foundation training incorporates powerful yet straightforward movements that work to integrate the body’s muscular chains, increasing strength and realigning the core and spine. It does not require any equipment so the actions can be performed anywhere. The muscles are trained how to move correctly and work together so that you the body learns to move how it is designed to move. The critical, essential exercise can be viewed in this video.

Creating a strong core can help relieve back pain but also have added benefits such as increasing energy, better mobility, and an improved mood. By allowing the body to support itself, it can naturally relieve pain and heal certain conditions without invasive surgery or medication which can have unpleasant or even harmful side effects. When you take good care of your body, it will take good care of you.

CrossFit Workouts & Chiropractic Care

Lauren Baldwin expresses how much participating in crossfit at Push Fitness has changed her life. Having been involved in other exercise programs, Lauren feels like crossfit has pushed her to go beyond her limits, unlike anything else she's ever tried before. Lauren Baldwin was able to reach her personal fitness goals with the help of the trainers and staff at Push Fitness. Grateful for all the support, encouragement and guidance she's received, Lauren recommends crossfit to anyone who's willing to push themselves to become the best they can be.

Crossfit Workouts & Chiropractic Care 

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these reflect the best aspects of jogging, weightlifting, jogging, rowing and more. Intensity is essential for results and is quantifiable as physical activity or exercise divided by time or power. The more you do in less time and the greater the energy output, the more extreme the effort. These are the core movements of life. They move the largest loads the maximum distances, so that they are ideal for maximizing the quantity of work completed in the shortest time.

We are blessed to present to you El Paso’s Premier Wellness & Injury Care Clinic.

Our services are specialized and focused on injuries and the complete recovery process. Our areas of practice include: Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sport Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Stress Management, and Complex Injuries.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

If you have enjoyed this video and/or we have helped you in any way please feel free to subscribe and share us.

Thank You & God Bless.

Dr. Alex Jimenez DC, C.C.S.T

Facebook Clinical Page: https://www.facebook.com/dralexjimenez/

Facebook Sports Page: https://www.facebook.com/pushasrx/

Facebook Injuries Page: https://www.facebook.com/elpasochiropractor/

Facebook Neuropathy Page: https://www.facebook.com/ElPasoNeuropathyCenter/

Facebook Fitness Center Page: https://www.facebook.com/PUSHftinessathletictraining/

Yelp: El Paso Rehabilitation Center: http://goo.gl/pwY2n2

Yelp: El Paso Clinical Center: Treatment: https://goo.gl/r2QPuZ

Clinical Testimonies: https://www.dralexjimenez.com/category/testimonies/

Information:

LinkedIn: https://www.linkedin.com/in/dralexjimenez

Clinical Site: https://www.dralexjimenez.com

Injury Site: https://personalinjurydoctorgroup.com

Sports Injury Site: https://chiropracticscientist.com

Back Injury Site: https://www.elpasobackclinic.com

Rehabilitation Center: https://www.pushasrx.com

Fitness & Nutrition: http://www.push4fitness.com/team/

Pinterest: https://www.pinterest.com/dralexjimenez/

Twitter: https://twitter.com/dralexjimenez

Twitter: https://twitter.com/crossfitdoctor

Injury Medical Clinic: Accident Doctor

Fitness Trackers: Exercise is usually a great compliment to chiropractic treatment. In fact, many chiropractors recommend regular exercise to their patients. It helps with pain management and speeds healing as well as give your mood a healthy, natural boost.

Fitness trackers are a popular workout tool that helps people set fitness goals, track their progress, and get healthier. How can they help chiropractic patients though? What can they offer that will patients get more out of their treatments? Find out what you need to know about chiropractic and fitness trackers.

Fitness Trackers

It Takes More Than The Tech To Get You Fit.

All the flashy, high tech bells and whistles in the world won’t roll you out of bed in the morning and place you on the treadmill. No fancy wristband will get you up and moving, getting exercise and getting fit. The tech is cool. It is fun and exciting, but it won’t get you fit. Only you can do that.

So if you are getting a fitness tracker with the belief that it is going to be some kind of fitness magic bullet, that just won’t happen. It is great as a fitness buddy, a tool, a nifty gadget that may help motivate you and help you achieve your fitness goals. In the end, though, you are the one driving that car. You are in control.

Is A Fitness Tracker For You?

There are so many fitness trackers on the market with an almost endless list of features. Finding the one that is right for you, or if you could even benefit from a fitness tracker takes a bit of research. Look for features that work for you and the activities you will be pursing.

For instance, if you enjoy water-based fitness activities you might want a waterproof model. There are also data limits, screen sizes (or no screen at all), heart rate tracking options, and whether you want a clip on tracker or one that straps on your wrist.

Before making your purchase, take some time to research all of the features that are available to you then decide what you like and what features would best help you meet your fitness goals.

How To Get The Most Out Of Your Fitness Tracker.

Once you have your fitness tracker you will want to make a plan to ensure that you get the most out of it. Try these tips to make your fitness tracker work its best for you.

Identify clear cut goals. When you begin your fitness quest, the first thing you need to do is know where you want to go with it. It is a good idea to record your stats at the beginning and then update them every month or so. This will let you see how many more steps you are taking, how much weight you’ve lost, or whatever else you wish to accomplish.

Set attainable benchmarks. Benchmarks help you along as you work toward your goal. The key is setting them so that they are attainable but still present a bit of a challenge. If weight loss is your key, you might set benchmarks for every two months. For fitness goals, you may set benchmarks for a certain number of steps in a given time or a certain number of workouts each week. When you reach a benchmark, celebrate a little.

Wear it on your non-dominant wrist. The Journal, Medical and Science in Sports and Exercise published a study that revealed participants who wore fitness trackers on their wrists throughout the day found that they were more accurate when worn on the non-dominant wrist. The theory is that the non-dominant wrist moves less, giving a more accurate reading.

Calibrate your tracker to match your stride. Not everyone has the same stride. You may be very tall or very short; you might take longer strides or time steps. Whatever the case, you’ll get the most out of your fitness tracker by calibrating your stride. Most trackers will provide instructions for doing the calibration. It is well worth taking the time to complete it.

Incorporate other apps to boost your fitness efforts. Many fitness trackers will recommend other apps that can help you meet your goals and you can sync them to your tracker. However, you can also look for apps on your own that can help. There are so many different fitness apps out there from food tracking to apps that use your phone’s GPS to provide more accurate measurements on your runs, walks, or bike rides.

The more fit you are the better your chiropractic treatments will typically work. Fitness trackers can help you reach your goals and get the most out of your chiropractic care.

Injury Medical Clinic: Athletes

Bernadette Banda tells her compelling weight loss story while she describes how much her life has changed since she found the right fitness program with Dr. Alex Jimenez and Daniel "Danny" Alvarado at PUSH Fitness. PUSH became Bernadette Banda's life philosophy, where she took it upon herself to never give up and to always "push" herself towards any fitness goal she wished to achieve. With tremendous gratitude, Bernadette Banda praises Danny's and all the other trainer's efforts and support to help her become healthy..

Chiropractic Weight Loss Treatment 

Intentional weight loss is the reduction of total body mass because of attempts to improve fitness and wellness. Weight loss in people that are overweight or obese can decrease health risks, increase health, and may delay the onset of diabetes. It might reduce pain and increase movement in people with osteoarthritis of the knee. Weight loss may lead to a decrease in hypertension. Weight loss occurs when the body is expending more energy at metabolism than it is consuming from meals or other nutrients. It is going to then use stored reserves from muscle or fat, slowly leading to weight loss.

We are blessed to present to you El Paso’s Premier Wellness & Injury Care Clinic.

Our services are specialized and focused on injuries and the complete recovery process. Our areas of practice include: Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sport Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Stress Management, and Complex Injuries.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

If you have enjoyed this video and/or we have helped you in any way please feel free to subscribe and share us.

Thank You & God Bless.

Dr. Alex Jimenez DC, C.C.S.T

Facebook Clinical Page: https://www.facebook.com/dralexjimenez/

Facebook Sports Page: https://www.facebook.com/pushasrx/

Facebook Injuries Page: https://www.facebook.com/elpasochiropractor/

Facebook Neuropathy Page: https://www.facebook.com/ElPasoNeuropathyCenter/

Facebook Fitness Center Page: https://www.facebook.com/PUSHftinessathletictraining/

Yelp: El Paso Rehabilitation Center: http://goo.gl/pwY2n2

Yelp: El Paso Clinical Center: Treatment: https://goo.gl/r2QPuZ

Clinical Testimonies: https://www.dralexjimenez.com/category/testimonies/

Information:

LinkedIn: https://www.linkedin.com/in/dralexjimenez

Clinical Site: https://www.dralexjimenez.com

Injury Site: https://personalinjurydoctorgroup.com

Sports Injury Site: https://chiropracticscientist.com

Back Injury Site: https://www.elpasobackclinic.com

Rehabilitation Center: https://www.pushasrx.com

Fitness & Nutrition: http://www.push4fitness.com/team/

Pinterest: https://www.pinterest.com/dralexjimenez/

Twitter: https://twitter.com/dralexjimenez

Twitter: https://twitter.com/crossfitdoctor

Injury Medical Clinic: Stress Management Treatment

Crossfit Rehabilitation: Daniel Alvarado, owner of Push-as-RX Fitness, discusses how he carries out his CrossFit personal injury rehabilitation and athletic training program as a part of Dr. Alex Jimenez's chiropractic rehabilitation plan. Daniel Alvarado ensures that his rehabilitation procedures complements well with Dr. Alex Jimenez's chiropractic treatment in order to help patients return to their original state of well-being. Both Daniel Alvarado and Dr. Alex Jimenez work hard to maintain a strong dynamic between their collaborative services.

Crossfit Rehabilitation & Chiropractic Care 

Crossfit Rehabilitation is a big part of Physical therapy (PT), also referred to as physiotherapy, as one of the allied health professions. By utilizing mechanical force and motions (bio-mechanics or kinesiology), manual therapy, exercise therapy, and electrotherapy, remediates impairments and promotes mobility and purpose. Physical therapy is used to enhance a patient's quality of life through examination, diagnosis, prognosis and physical intervention. It's performed by physical therapists (called physiotherapists in many countries). 

CrossFit originated as a plan for military forces, police and fire departments, as well as other such organizations to keep their members in the very best shape in their lives. CrossFit has taken the country by storm encouraging anyone from grandparents to specialized elite military personnel to join this growing fitness movement, today.

CrossFit is a core strength and conditioning program made to generate wide-ranging responses out of anyone who engages consistently in this training. That is not a specialized program but one designed to optimize physical performance in every one of the ten fitness realms.

The CrossFit program is intended to increase physical performance of athletes in all physical performance jobs. Qualified CrossFit athletes perform at the maximal amount in multiple, physical challenges that are varied, and randomized.

This is actually the kind of strength and fitness called upon in the line of work such as police, fire fighters, as well as the military. CrossFit has been demonstrated time and time again to be successful in these venues.

Nevertheless, you don’t need to be a top athlete to engage and gain from CrossFit. In fact, everyone from highly conditioned athletes to senior citizens have began CrossFit and benefited from the plans profoundly. The load as well as intensity of the workouts predicated on amount of physical fitness although the difference isn’t in the program.

If you have enjoyed this video and/or we have helped you in any way please feel free to subscribe and share us.

Thank You & God Bless.

Dr. Alex Jimenez DC, C.C.S.T

Facebook Clinical Page: https://www.facebook.com/dralexjimenez/

Facebook Sports Page: https://www.facebook.com/pushasrx/

Facebook Injuries Page: https://www.facebook.com/elpasochiropractor/

Facebook Neuropathy Page: https://www.facebook.com/ElPasoNeuropathyCenter/

Facebook Fitness Center Page: https://www.facebook.com/PUSHftinessathletictraining/

Yelp: El Paso Rehabilitation Center: http://goo.gl/pwY2n2

Yelp: El Paso Clinical Center: Treatment: https://goo.gl/r2QPuZ

Clinical Testimonies: https://www.dralexjimenez.com/category/testimonies/

Information:

LinkedIn: https://www.linkedin.com/in/dralexjimenez

Clinical Site: https://www.dralexjimenez.com

Injury Site: https://personalinjurydoctorgroup.com

Sports Injury Site: https://chiropracticscientist.com

Back Injury Site: https://www.elpasobackclinic.com

Rehabilitation Center: https://www.pushasrx.com

Fitness & Nutrition: http://www.push4fitness.com/team/

Pinterest: https://www.pinterest.com/dralexjimenez/

Twitter: https://twitter.com/dralexjimenez

Twitter: https://twitter.com/crossfitdoctor

Injury Clinic Extra: Physical Rehabilitation & Chiropractic

When you walk, more than 200 individual muscles spring into action which includes all of the muscles in your spine and pelvic area. There’s no denying that walking is good for you and very beneficial to overall health. It is also very effective for spinal health. In most cases, walking is an excellent complement to chiropractic care. Here are 5 good reasons for chiropractic patients to get moving.

Walking Benefits:

Prevents & Relieves Back Pain

The American Chiropractic Association (ACA) recommends walking to help relieve back pain. It is a low impact exercise and very gentle on the back, burning around 265 calories in 30 minutes.

You should avoid walking on uneven terrain or concrete to keep it low impact and avoid injury. Exercise also releases pain relieving endorphins in addition to aiding in other conditions that can relieve pain which includes improving flexibility and mobility, helps rehydrate spinal discs, increases circulation, and aids in weight loss and weight management.

Increases Circulation

Walking increases circulation throughout your body, including your spine. This ensures that you have a continual flow of blood to the muscles and nutrients to the spine. Soft tissues are nourished and enriched while harmful toxins are drained away.

Walking is integral for spinal health. It increases circulation which, in turn, lowers blood pressure. This helps bring the body into balance and increases your stamina. As blood is moved through your body it nourishes all of your muscles, making you stronger and making it easier for you to exercise. Basically, the more you walk, the more you are able to walk.

Improves Flexibility & Mobility

As walking increases circulation, flexibility and mobility are enhanced. When combined with a regimen of light stretching, walking can increase flexibility and a better range of motion. This has the added benefits of reducing the risk of injury and improving posture.

The ACA recommends a series of stretches combined with cardio, including walking, to help with back pain management and good spinal health. It is a very good accompaniment to chiropractic care and is an effective supporting activity which will help your treatment work even better.

Helps Rehydrate Spinal Disks

During the day movement causes compression of your spinal discs, squeezing out the water that fills the discs so they provide a cushion or your vertebrae. The increased circulation that comes from walking also helps to move vital water to the area.

The discs absorb this water, rehydrating them so they can continue to do their job as shock absorbers for the spinal column. This is also a great case for staying well hydrated by drinking lots of water not only while you walk, but also throughout the day.

Aids With Weight Loss & Weight Management

Extra body weight can cause significant stress on the spine. Abdominal fat can create excess weight in the front, causing a swayback effect in the spine. This puts pressure on the lower back, resulting in pain in that area.

The spine is part of the body’s core and the muscles that surround the spine aid in balance and movement. When excess weight is present those muscles become strained as they must work harder to maintain balance. Walking helps with weight management and weight loss eliminating or reducing the effects of excessive weight.

Walking benefits your whole body. It reduces your risk of heart disease, improves blood sugar and blood pressure, reduces your risk of osteoporosis, helps you maintain body weight, improves your mental health, and can even reduce your risk of certain cancers. With your spine at the core of your body, good spinal health plays a part in every one of these conditions. By combining walking with chiropractic care, you are giving your body its best chance at good health and optimal function.

Chiropractic Clinic Extra: Pablo Mena & Son | PUSH-as-Rx ®™

Stay Hydrated: Summer fun means outside activities in the warm sun, from strenuous pursuits like biking, hiking, and volleyball-playing, to more leisurely enjoyments like sunbathing on a float. No matter how you plan to enjoy the steamy summer months, maintaining hydration should be right up there with sunscreen on your list of important hot weather priorities.

Dehydration is a condition that ranges from mild to serious, and can happen quicker than you think. 

Right Diagnosis defines dehydration as "an abnormal condition in which the body's cells are deprived of an adequate amount of water." One of the main situations factoring into a person becoming dehydrated is heat.

Think you drink enough water and don't need to worry about dehydration? Consider these points:

• The ability to recognize thirst diminishes in individuals in their late 30's or older.
• A person's body is made up of roughly 70% water.
• When you lose 2% of the body's water content, you are considered dehydrated.

Dehydration symptoms range from unpleasant confusion, muscle weakness, and fatigue to extremely dangerous ones like seizures, kidney failure, and death. The good news is that if you stay hydrated in the first place is relatively easy if you take a few precautions up front.

#1: Drink Plenty Of Water

Make it a habit of carrying water with you during the summer months, and sipping on it throughout the day, especially if you are planning on outside activities. Invest in a couple of BPA-free water bottles for yourself and your family to tote with them on their summer adventures.

Not a big fan of plain water? Try adding lemon, cucumber, and mint sprigs to liven it up! Mix up in a big pitcher the night before so the flavor has time to penetrate. Another option is flavor packets, which are individual packets of flavors like green tea, watermelon, and peach.

#2: Eat The Right Foods

Liquids aren't the only way your body gets water. Avoid dehydration by eating foods with a high water content.

Choices like celery, watermelon, cucumbers, carrots, and citrus fruits all offer exceptional hydrating ability. Pack these as snacks for the pool or beach, or to enjoy before and after an outdoor workout.

#3: Steer Clear Of Certain Drinks

As yummy and refreshing as an icy beer or frosty margarita tastes, alcohol can contribute to dehydration. If you decide to indulge, limit yourself to one or two, and drink a large glass of water along with your beverage to counteract the alcohol's effects.

#4: Avoid Overexertion

Exercise is a wonderfully healthy pursuit; however, keep an eye on the temperature. If it is going to be exceptionally hot and humid, choose to exercise either early in the morning, or after sunset, when temperatures are lower and the sun isn't beaming.

#5: Wear Proper Attire

Dress in light, airy clothing in fabrics that breathe. Protect your head with a cap or hat that shades your face. Avoid black clothing, which tends to absorb the sun and make you hotter.

#6: Stay Hydrated & Be Prepared

Extreme heat makes everyday issues like a flat tire or dead battery life-threatening. Visit a mechanic to confirm your vehicle is in good shape to lessen the chances of getting stranded. Carry extra water or sports drinks in your vehicle, and keep your cell phone charged. If your car breaks down, either stay in your car to wait for help, or stand in the grass instead of on the sizzling pavement.

When you stay hydrated is essential for good health all the time, and during the summer in particular. Implement these easy tips into your daily routine so you and your family maintain hydration and enjoy hot weather outdoor fun.

Chiropractic Treatment For Concussions

Runners: Step. Ouch. Step. Ouch. Step. Ouch.

Running is one of the most popular forms of exercise, and offers many benefits. It can be done anywhere, it tones the lower body, and it burns a ton of calories. Pounding the pavement over time, however, can result in injuries to the knees, ankles, and hips.

Whether you run a few miles a week to keep the extra pounds off, or hoof it in several marathons a year, there is unfortunately a good chance you will get hurt at some point.

The first step to recovery if you injure yourself running is to give your body time to heal. A visit to the doctor, ice packs, and over the counter pain medication are all ways to treat an injury. However, one of the best ways runners can treat their injuries is by visiting a chiropractor.

If you are dealing with a running injury and think a chiropractor may be able to help you get back on your feet with less pain, you are most likely correct. Here are four important things to know about chiropractors and how runners can benefit from chiropractic care:

Runners: Chiropractors Work On More Than Necks And Backs

It's a common misconception that a chiropractor's sole purpose is to adjust their patients' necks and backs. The entire body can benefit from a chiropractic manipulation. For example, the American Chiropractic Association (ACA) states that knee pain is the most common running injury.

Chiropractors are often able to work with an injured knee and bring about a positive outcome. Strains, sprains, and other trauma to your body's joints can be treated by a chiropractor. Soft tissue around the joints benefit from chiropractic treatment, which can greatly ease an injury to the ankle, knee, or hip.

Chiropractic Promotes Quicker Healing Of The Injured Area

From increasing blood flow to the hurt area to breaking up restrictions with manual manipulation, chiropractic treatment helps the body heal itself. Chiropractors view the body in its entirety, and may use manipulations and adjustments on other parts of the body to stimulate healing of the afflicted area.

Chiropractors Assist In Pain Management

Running injuries can often cause great pain that lasts for weeks. Visiting a chiropractor can help reduce the severity of the pain and shorten the amount of time you experience pain. This is an especially attractive benefit for those who avoid taking medicine. Chiropractic care helps manage the discomfort and soreness associated with the injury, allowing the patient to rely less on drugs.

Chiropractic Reduces The Risk Of Getting Re-Injured

A common reason runners end up hurt is their bodies had something "out of whack" in the first place. Since chiropractors take the wellness of the body as a whole into consideration, they often work with runners to minimize the chance of re-injuring themselves or suffering a different injury. By making certain an individual's body is in alignment and functioning properly, a chiropractor can help the runner feel comfortable moving back into the routine of running.

Running is a great form of exercise and stress relief, and many people run for years without incident. However, it’s vital to take steps up front to minimize the chances of getting hurt, including choosing proper shoes, stretching beforehand, and avoiding overexertion.

Stephanie Rothstein-Bruce: Professional Marathoner

If, however, you feel a twist, pop, or crack as you are out for your morning run or finishing your half marathon, know there are chiropractic treatment options available to you that will decrease pain, healing time, and the risk of re-injury. Just pick up the phone and give us a call. We’re here to help!

By Kyran Doyle  In Training

Occlusion training or blood flow restriction training has been getting a lot of attention lately.

You might be wondering if it is something that you should implement into your workouts or if it is something to steer clear of.

As with just about every fitness strategy there are two sides to the argument.

Some people say that is brings no benefits and then there are others that claim that it can enhance muscle growth and aid your workouts.

In this article you will learn exactly what blood flow restriction (occlusion) training is, how effective it is, and how you can use it in your workouts.

WHAT IS OCCLUSION TRAINING?

Occlusion training involves restricting the flow of blood to a muscle group while training. That is why it is also commonly called “blood flow restriction training.”

Basically you take a wrap or band and apply it to the top of your limb.

The aim of this isn’t to completely cut off circulation to the area as that is dangerous and painful.

This means that you aren’t restricting arterial flow to the area, but you are restricting the venous return from the muscles.

Arteries are what takes the blood from your heart to your muscles and it is then returned to your heart through a system of veins.

Restricting the blood flow back to your heart causes a pooling of the blood in the area that you are working.

This is what occlusion training uses to create an anabolic effect on your muscles. 

HOW DOES OCCLUSION TRAINING WORK?

The bloodstream is the network that connects the muscles in your body, providing oxygen and nutrients and carrying away waste products

Muscles require a steady flow of blood to operate.

That is why we aren’t cutting off the flow to the muscle, we are only slowing the rate at which the blood releases from it.

When performing any kind of resistance training your body directs more blood to your muscles performing the exercise.

The reason you get a “pump” when working out is that the speed at which your body is pumping blood into your muscles is faster than the amount of blood going out of them.

Your pump reduces when you rest between your sets as more blood is released from your muscle groups.

Blood flow restriction training prolongs and intensifies your pump.

This is done by placing wraps in one of two places during your working sets.

1. Above Your Bicep

You wrap above your bicep for movements that involve your bicep’s, triceps, forearms, and even chest and back can benefit from this.

While wrapping in this position it makes sense that it would benefit your arms but how does it help your chest and back?

There is no possible way that you can restrict blood flow to your chest and back because of the positions they are located in.

However wrapping your arm allows you to pre-fatigue your arms and as a result chest and back exercises that you perform are going to require more involvement from those muscles rather than your biceps or triceps. 

2. Upper Thigh

Wrap your upper thigh for movements that involve your quads, hamstrings, glutes and calves.

Building Muscle With Occlusion Training

During training you have two types of muscle that are responsible for all muscle growth in the gym.

Fast twitch fibers and slow twitch fibers.

Slow twitch muscle fibers are smaller muscle fibers and generate less power and strength than fast twitch fibers. However slow twitch fibers fatigue slower and can sustain activity for longer.

Fast twitch fibers are larger muscle fibers, generate more power and strength and have the most potential for growth.

Fast twitch fibers are recruited last during contractions and mostly don’t use oxygen. Slow twitch fibers on the other hand use oxygen and are recruited first in the movement.

This means that by restricting the blood flow to a muscle group you are pre-fatiguing the slow twitch fibers and forcing the fast twitch fibers to take control even when you’re using low weights.

Occlusion training seems to trick your body into thinking you are lifting heavy weights. This means you can get very similar benefits of heavy training by using 20-30% of your 1 rep max.

There are two main factors that lead to muscle growth during training. These are:

• Metabolic Stress
• Cellular Swelling

Metabolic Stress

When you’re working out your body is burning energy. As your body chews through its fuel stores, metabolic by-product accumulates in your muscles.

Metabolic by-products act as an anabolic signal, telling your body to increase size and strength.

Under normal training most of these by-products would be washed out by blood flow.

Occlusion training keeps them near the muscle helping to increase the anabolic effect that the by-products have on the muscles. 

Cellular Swelling

During resistance training your cells expand and fill with fluid and nutrients. This is known as cellular swelling and has also been shown to be an anabolic signal for muscle growth.

Using blood flow resistance training increases the amount of time that your muscle sells stay swollen.

Benefits Of Occlusion Training

Occlusion training isn’t a better option than heavy training, but that said it is a nice supplement.

Regularly pushing your muscles to the point of failure or at least close to it (1-2 reps) is an important factor of increasing your strength and muscle mass.

Occlusion training allows you to replicate this without putting anywhere near as much strain on your joints, ligaments and tendons as you would to get the same result from lifting heavy.

This means that you can do more volume without the risk of overtraining.

Here are a couple of scenarios where this could be really beneficial for you:

• If you suffer from joint issues
• If you’re travelling and only have access to hotel weights
• If you’re injured or have nagging aches and pains.
• If you are deloading.

In short your body might not always feel up to another heavy training day. Occlusion training can be a great way to get a good workout in and help you maintain muscle mass. 

How To Do Blood Flow Restriction Training

As I mentioned earlier you only ever wrap yourself at the top of your biceps and the top of your thighs.

Elastic knee wraps, medical tourniquets and exercise band  are good options to use for your wraps.

Here’s two videos explaining how to wrap your arms and legs

How to wrap your legs for occlusion training

Wrapping arms for occlusion training

Blood flow restriction training works best when with isolation exercises. If you are going to do compound movements do them at the start of your workout and save the blood flow restricted exercises for the end.

Layne Norton recommends performing lifts at 20%-30% of your 1rm for 20-30 reps of the first set and then the next three sets at 10-15 reps. Have a 30 second rest between sets before going again.

You want to keep the cuffs on your limbs for the entire 4 sets and then release them at the end.

If you’re in pain before the exercise starts that’s a good sign that your wraps are too tight.

Also if you can’t complete the prescribed sets either the wraps are too tight or the weight is too heavy. 

Conclusion

Blood flow restriction training has been getting a lot of hype lately.

While it isn’t better than regular strength training, it is a good supplement for it and can be beneficial when used in conjunction with your regular training.

This is more of an advanced training technique so if you are just starting out lifting it probably won’t give you any more benefits than your normal heavy training.

If you’re an advanced lifter, are injured, or don’t have access to heavier weights than this training technique could benefit you.

Chiropractor, Dr. Alexander Jimenez discusses the fundamental concepts of grip strength training and the benefits of improving grip strength – both for improving athletic performance and also developing proximal shoulder strength.

In the context of athletic performance, grip strength is a fundamental prerequisite in many sports that require aggressive ‘crushing grip’ type movements. The obvious sports that require grip strength are powerlifting (deadlifts) and all the Olympic lifts. Cross fit athletes are exposed to workouts that heavily utilize grip strength in the execution of some of the movements. Sports such as rugby and American football require grip strength in the grappling and tackling of opponents. Many combat sports such as MMA, Brazilian JuJitsu (BJJ), Judo and Wrestling also need above average levels of grip strength. Finally, climbing sports and gymnastics movements also require large levels of grip strength in different hand positions.

Interestingly, grip strength has been associated with strength in the rotator cuff and proximal shoulder muscles, perpetuating the argument that improved grip strength will lead to better shoulder strength and reduced shoulder pathology. This relationship has been proposed as a result of the requirement of a stable proximal shoulder girdle to enable optimal recruitment of the distal muscles, and the force transmitted along the myofascial pathways(1). This concept has been studied by many researchers and the findings of a few select studies can be summarised as shown in Box 1.

Many researchers have shown alterations in muscle activity patterns around the shoulder in the presence of shoulder dysfunction, with the activity of some shoulder muscles increasing, whereas others decrease when gripping is added to shoulder movements(15-17). Gripping may result in a redistribution of force in the rotator cuff muscles(12). Because co-activation of the proximal and distal arm muscles has been shown to occur during gripping (possibly as a result of the grip motor control command eliciting activity in the proximal shoulder muscles), it is feasible that assessment of grip will give an indication of the activity of the rotator cuff(18).

PUSH Fitness & Athletic Training is pushing the barriers of average gyms. Not only do we offer training sessions on the hour every hour but we also cater to the most athletic to the elderly and obesity of populations. We believe in making the commitment to change your lifestyle and not forcing you to. We don’t stop there. PUSH also offers strength and conditioning programs, which improves the athletic ability of kids and teams of any sport at any age.

PUSH-as-Rx ® is leading the field with laser focus supporting our youth sport programs.  The PUSH-as-Rx ® System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics.

Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team.  Immediately, we adjust our methods for our athletes in order to optimize performance.  This highly adaptive system with continual dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times.

Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics.  PUSH-as-Rx ® offers specialized extreme performance enhancements to our athletes no matter the age.

Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.

Recommend: PUSH-as-Rx ® 915-203-8122
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Chiropractic is more than just spinal adjustments. It is a whole-body therapy that may include health supplements, dietary modifications, and lifestyle changes that include exercise. By getting the patient to take specific steps, chiropractors make them a vital participant in their own healing.

Exercise is outstanding for not only healing but also for prevention of injury and certain health conditions. Regular exercise helps to reduce weight, improve flexibility, mobility, and balance, build muscle, and increase stamina. However, most people do not get enough exercise. The main reason they give is that they do not have the time. There is an exercise method, though, that can get incredible results in just 12 minutes a day, or less – High-Intensity Interval Training, or HIIT.

What is HIIT?

High-intensity interval training is an exercise method that involves alternating segments of high-intensity activity and a low-intensity activity.

After a 2 minute warm up you may try any of these HIIT exercises:

• Sprint for 1 minute, walk for 2 minutes – repeat several times
• On a stationary bike, pedal as fast as you can for 30 seconds, then slow it down a bit for about 1 minute – repeat several times.
• Jump rope double, time for 30 seconds, then jump-walk for 1 minute

The thing that makes HIIT so appealing to so many patients is its adaptability Patients can adapt it to any fitness activity that they enjoy doing. It also works much faster than most traditional exercise methods. Where most exercises must be done for an hour or more, HIIT only requires about 15 - 12 minutes, and it provides a great cardio workout, so it helps to increase metabolism.

Patients will see noticeable improvements in just a few weeks, including weight loss, increased endurance, and more strength. It doesn’t require any equipment unless the patient wants to use a bike, kettlebell, jump rope, or other devices to enhance their workout. The patient is also always in complete control. They can decide the workout level and intensity that is right for them.

Benefits of HIIT

There are several tremendous benefits of HIIT, including the apparent weight loss and fitness related perks. A 2012 presentation at the European Society of Cardiology, though revealed another advantage. Exercise activates an enzyme, telomerase, which slows the again process. HIIT stimulates the release of telomerase while at the same time reducing p53 expression, a protein that promotes premature aging.

In other words, HIIT can help to slow or arrest the aging process. Other “youth-oriented” benefits of HIIT include:

• Improved muscle tone
• More energy
• Firmer skin
• Lower body fat
• Increased libido
• Fewer wrinkles

HIIT can also help to balance certain hormones in the body that contribute to unhealthy eating habits (such as stress eating) and weight gain. The hormones leptin and ghrelin are responsible for weight. Ghrelin, the “hunger hormone,” is what is often responsible for giving you “the munchies” and causing cravings for salty, sweet, and fried foods. Leptin is the hormone that alerts your body when you’ve had enough to eat. It gives that full signal. When these two hormones are not acting as they should, it can result in obesity and other problems.

Staying fit and healthy is integral to maintaining a healthy body and spine. This is why HIIT is so often recommended by chiropractors. It helps to get the body healthy, fit, and healthy so that when problems arise, it can be a significant contributor to healing itself. If you need to drop a few pounds or just want to be more fit, talk to your chiropractor about HIIT and get results fast.

Integrated Chiropractic & Rehab

If you’ve spent a while in the fitness section of the internet or in the gym, you might think you’ve seen everything there is to see about muscle-building.

What you probably haven’t seen are the real cutting-edge secrets to building the most muscle possible. That’s what this article is about: advice on building muscle that you won’t see on the cover of health magazines!

Andres "Andy" Martinez first came to see Dr. Alex Jimenez in Push Fitness after experiencing low back pain and knee problems. Following a period of physical therapy and rehabilitation, Andy became involved in crossfit, where he learned everything he needed to know about health and wellness from the trainers at Push. Andres Martinez expresses how grateful he is to receive the amount of care he does from the staff and he describes how much his perspective of fitness has changed from the first time he walked in to Push Fitness. Andy has found a family at Push who led him to a healthy, clean life and both the trainers and staff mean everything to Andres Martinez.

Chiropractor Low Back Pain Therapy 

CrossFit is a strength and conditioning system consisting chiefly of a mixture of aerobic exercise, calisthenics (body weight exercises), and Olympic weightlifting. CrossFit, Inc. clarifies its strength and conditioning system as "continuously diverse functional movements executed at high intensity across wide time and modal domain names," with the stated goal of enhancing fitness, which it defines as "work capacity across wide time and modal domains." CrossFit gyms use gear from multiple disciplines, such as barbells, dumbbells, hands rings, pull-up bars, jump ropes, kettlebells, medicine balls, plyo boxes, resistance bands, rowing machines, and various mats. CrossFit is focused on"constantly diverse, high-intensity, operational motion," drawing on categories and exercises.

We are blessed to present to you El Paso’s Premier Wellness & Injury Care Clinic.

Our services are specialized and focused on injuries and the complete recovery process. Our areas of practice include: Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sport Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Stress Management, and Complex Injuries.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

If you have enjoyed this video and/or we have helped you in any way please feel free to subscribe and share us.

Thank You & God Bless.

Dr. Alex Jimenez DC, C.C.S.T

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Information:

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Injury Medical Clinic: Back Pain Treatment

Doctor Of Chiropractic: Charlie Quiroga found the extra "push" she needed at PUSH Fitness in order to regain her fitness and get back in shape, as well as to improve her overall health and wellness. Charlie Quiroga is grateful to the trainers which helped keep her motivated to continue following a healthier lifestyle. Charlie Quiroga has learned the importance of "pushing" herself towards her goals and staying positive. Charlie Quiroga recommends PUSH as the best fitness choice.

Doctor Of Chiropractic Weight Loss 

Weight management techniques encompass long-term lifestyle strategies that promote healthy eating and daily physical activity. Effective weight management plans consider not just weight reduction but also the maintenance of a healthy body weight with time. Moreover, weight control involves comprehension of meaningful methods to monitor weight over time and place ideal body weights for different individuals. Weight management does not include fad diets that encourage quick, temporary weight loss. It focuses on the long-term results that are achieved through slow weight loss.

We are blessed to present to you El Paso’s Premier Wellness & Injury Care Clinic.

Our services are specialized and focused on injuries and the complete recovery process. Our areas of practice include: Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sport Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Stress Management, and Complex Injuries.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

If you have enjoyed this video and/or we have helped you in any way please feel free to subscribe and share us.

Thank You & God Bless.

Dr. Alex Jimenez DC, C.C.S.T

Facebook Clinical Page: https://www.facebook.com/dralexjimenez/

Facebook Sports Page: https://www.facebook.com/pushasrx/

Facebook Injuries Page: https://www.facebook.com/elpasochiropractor/

Facebook Neuropathy Page: https://www.facebook.com/ElPasoNeuropathyCenter/

Facebook Fitness Center Page: https://www.facebook.com/PUSHftinessathletictraining/

Yelp: El Paso Rehabilitation Center: http://goo.gl/pwY2n2

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Clinical Testimonies: https://www.dralexjimenez.com/category/testimonies/

Information:

LinkedIn: https://www.linkedin.com/in/dralexjimenez

Clinical Site: https://www.dralexjimenez.com

Injury Site: https://personalinjurydoctorgroup.com

Sports Injury Site: https://chiropracticscientist.com

Back Injury Site: https://www.elpasobackclinic.com

Rehabilitation Center: https://www.pushasrx.com

Fitness & Nutrition: http://www.push4fitness.com/team/

Pinterest: https://www.pinterest.com/dralexjimenez/

Twitter: https://twitter.com/dralexjimenez

Twitter: https://twitter.com/crossfitdoctor

Injury Medical Clinic: SciaticaTreatment

Cyclists: Now that summer is upon us and the chilly winds of winter are gone for at least a few months, more people are taking their fitness and recreational activities outside. Cycling is popular activity that fits both bills. It is a great way to unwind and enjoy the great outdoors, but it is also an excellent form of exercise.

Cyclists

Chiropractic provides excellent benefits for the cycler, whether you hit the trails on the weekend, incorporate cycling as part of your fitness regimen, or commute to work on your bike every day.

• Relief from Pain
• Faster Healing from Injuries
• Better Muscle Tone and Balance
• Improved Range of Motion
• Enriched Cycling Biomechanics

In short, chiropractic can help make you a better cyclist and help you get the most out of your cycling. It will help keep your body aligned and balanced physically, but it also treats the whole body.

That means that your chiropractor will also make nutritional recommendations and even recommend various supplements if necessary. This will give your energy a boost and improve your performance, while helping you stay healthy and fit. This is how chiropractic helps you have more stamina and endurance.

Chiropractic For Cycling Injuries

As with any type of physical activity, there is always a chance that injuries will occur. Chiropractic helps keep your body balanced and improves your flexibility. This, in turn, decreases your chance for injury.

However, if you are injured, chiropractic can help you recover and heal much faster. You start with a healthy, balanced body through regular chiropractic care, and that helps you bounce back faster if you sustain an injury.

Chiropractic care can also be used to treat injuries. Cycling can cause pain and injury in the ligaments, muscles, knees, ankles, hips, hands, wrists, feet, neck, back, and shoulders.

Regular adjustments can help decrease the likelihood of pain in these areas, but sometimes the soreness can creep in anyway. When that happens, chiropractic treatments have been shown to be very effective in treating pain without pain medication and associated harmful side effects.

Spinal alignment is one of the most common chiropractic techniques, but it goes much farther than that. Adjustments to the legs and feet can help with ankle, knee, hip, and foot pain. Adjustments to the arms and shoulders can help relieve pain in those areas. Special attention to the joints help keep them flexible and functioning as they should.

Chiropractic Allows The Body’s Natural Ability To Heal

Chiropractic is completely natural and does not rely on invasive treatments or surgeries. It does not use medications of any kind. It uses nutrition and supplements that rely on the body’s natural ability to heal. It simply realigns the body so that the neural pathways are unobstructed. This allows blood flow to be more efficient and reach the organs much easier.

Chiropractic involves gentle spinal manipulations that realign the body and restore movement in the joints as well as muscle trigger points and soft tissue. It may include electrical muscular current therapies, massage, cold laser therapy, ultrasonic waves, and other therapies in addition to the spinal manipulations.

A chiropractic patient may be advised to rest, ice an area, elevate it, or be given specific exercises to work that area. Chiropractic is not a rote therapy as many traditional medical practices tend to be. It adjusts to each patient, taking into account their unique lifestyle, activity level, nutritional needs, and other elements that influence that particular patient’s healing process.

Chiropractic sees each patient as individual and treat them as such. This is what makes it such an effective treatment for cyclists. The benefits it offers them can not only keep them pain free and participating in their activity; it can also make them better at it.

Injury Medical Clinic: Back Pain Treatment

Sports Performance is everything! Regardless of whether you’re a pro football player or a weekend warrior, your level of performance in your chosen athletic activity is what takes you to competitive heights.

There are certain things that every athlete knows will make them stronger, faster, more flexible, and have more stamina. Chiropractic care is becoming increasingly popular as a way for the sportsman in all of us to have that competitive edge.

You may know that chiropractic is great for people with back pain or even headaches, but you may be wondering how it can help an athlete. Solid research, along with a proven track record show that chiropractic helps sports performance in several key areas.

Sports Performance & Chiropractic

Increased Flexibility

Flexibility is important for nearly every sport and chiropractic care helps to increase flexibility throughout the body. As the spine is aligned, the body is better able to perform as it should and flexibility is a big part of that.

Better Mobility

When a person has better flexibility they are able to move around better. Chiropractic loosens the joints and spine, releasing energy to flow through the body. Blood flow is increased which means that nutrients and oxygen are carries much more efficiently to the vital organs and brain. This whole body wellness encourages better mobility.

More Resistant To Injury

Because chiropractic keeps the body flexible, there is a much lower risk of injury. Tight muscles can lead to injuries, sometimes serious injury. When the body well aligned and flexible the chances of a pulled or torn muscle or torn ligament are greatly decreased.

Helps Relieve Sports Hernias

Groin pain is a component of around 20 percent of all sports injuries. The thing is, it is often not due to sudden movements that result in injury like a torn muscle. Most of the time is it due to a condition called athletic pubalgia, or sports hernia.

One study found that chiropractic helped relieve sports hernia discomfort in soccer players. They underwent eight weeks of a therapy that incorporated rehabilitation exercises and chiropractic care.

Relieves Pain

Sports like hockey and football are full contact sports and injuries are not uncommon. However, even milder sports like horseback riding or cycling can also result in injuries or pain from over exertion. One study showed how chiropractic helped relieve the pain of shoulder instability in hockey players.

Chiropractic aligns the spine and body while increasing blood flow, but endorphins are also released through the treatment. This helps the body combat pain in a natural, less invasive way without the use of medications.

Increases Strength

While chiropractic care is typically regarded as a method for relieving pain and alleviating skeletal and muscular issues, it has also been found to improve physical strength. A study on judo athletes who received just three chiropractic care sessions showed that their grip strength improved by 16 percent.

Helps Sports Related Injuries Heal Faster

Chiropractic care has long been a standard practice for aiding in the healing of many sports related injuries including tennis elbow, hamstring pulls, rotator cuff injuries, back strains, and neck pain. While it does help prevent these injuries, in the event that they do occur, chiropractic care helps the athlete recover faster and get back in the game quicker.

So whether you enjoy the occasional game of touch football with the guys or you are a college basketball star, chances are you too can benefit from chiropractic care. Each of these benefits are exceptional in their own right and athletes rely on their chiropractor to keep them in the game, but all these little benefits add up to one significant plus: it improves sports performance. If you want to be stronger, faster, and more agile, the research shows that chiropractic care can certainly help.

Chiropractic Clinic Extra: Athletes

School is out, and the cool, fresh water of the local swimming pool awaits beckoning. Long, sunny days, the smell of sunscreen, and the laughter of the playing children will fill the next few months.

However, there are elements of this delightful picture that can end up causing harm to children and adults alike. It's important to take a few key precautions when enjoying a day at the pool this summer. Doing so will minimize the risk of the summer laughter turning to tears.

Here are six bright ways for adults and children to stay safe at the pool this summer.

Pool Safety Tips:

#1: Enroll In Swimming Lessons

Playing in the water is a fun, refreshing activity, but can turn dangerous quickly. According to the Red Cross, the single biggest precaution to take to ensure summer safety is to make sure your children are able to swim. Book age appropriate swimming lessons for your children as young as possible.

#2: Avoid Spills With Water Shoes Or Rough Bottom Sandals

Nothing brings a playful pool day to a screeching halt like a slip and fall on the side of the pool. This goes for you, too, Mom and Dad!

Bare feet offer no traction on wet and slick concrete, and falling can cause serious accidents that require stitches, casts, and, well, chiropractic visits! Make it a rule to wear water shoes or sandals around the pool at all times.

#3: Take Measures To Fight Off Swimmer's Ear

Swimmer's ear is a common condition that is brought on by water remaining in the ear canal, allowing germs to grow. Yuk!

The CDC reports that this condition results in an astonishing 2.4 million doctor visits every year. Guard against this by teaching your children to tilt each side of their heads toward the ground to drain their ears, and to dry their ears thoroughly with a towel every time they get out of the pool.

If you or one of your little swimmers experience ear pain after a pool day, take them to the doctor as soon as possible to begin treatment.

#4: Beware Of Little Critters

Hot days and bare skin are too much temptation for bees, mosquitoes, and ticks. Bites from these creatures range from itchy to extremely serious. Ward them off with bug spray, or sunscreen with insect repellent.

Ticks in particular are dangerous. If you or your child gets bitten by a tick, remove it promptly and clean the area thoroughly.

#5: Be Cautious Of Overdoing It

A day at the pool can be a blast for the young ones, but wagging the cooler and lawn chairs back and forth to the pool can exhaust an adult, causing injury. Remember to lift heavy items with your legs, and don't overload yourself. An extra trip to the car is worth it to avoid a neck or back strain.

#6: Prepare For Disaster

Okay, that is a little melodramatic, but it pays to be prepared in the event of an emergency. Pack a small kit with alcohol, tweezers, bug bite cream, and bandages. Keep the kit in your car or pool bag. Better safe than sorry.

Pool days are a big part of the hot summer months, and are usually lazy and enjoyable. Keep them that way by taking these six tips to heart and talking to your children about the pool rules. With a little preparation up front, the chance of fun-dampening or dangerous instances happening to your family will be greatly minimized.

Prevention, Recognition & Management of Youth Sports Injuries

Losing Weight: Back pain is one of the most common and most troublesome problems that people experience. Eight out of 10 individuals will struggle with back pain during some point in their life, the US National Library of Medicine reports. Low and chronic back pain can be aggravated by many triggers. Mechanical stress, excessive strain, muscle weakness, poor sleeping position, lack of exercise and excessive weight could all contribute to making the situation worse.

The good news is that chiropractic ranks among the most popular and effective treatment options available today for back pain. Through the chiropractic adjustment, chiropractors not only help ease the pain but also work toward correcting the problem. According to chiropractors, spinal adjustments can deliver even better results when combined with weight loss.

In today’s article, we’ll exam the following:

1. How Obesity and Back Pain are Related
2. How Weight Loss Helps Reduce Back Pain
3. Improving Back Health through Chiropractic

How Obesity and Back Pain are Related

Individuals that are classified as overweight or obese are much more likely to experience back pain than people that aren’t according to the American Obesity Association.

Obesity prevents individuals from engaging in everyday physical activities, as well as healthy exercises. These are essential for strengthening the core muscles. A stronger core can take some of the burden away from the back, thus making back pain less likely.

In addition, the spinal cord becomes excessively burdened in the case of obese individuals. This is because it’s trying to compensate for the additional weight, which can cause tilting and uneven stress. Both of these can contribute to serious and chronic back pain. Thus the reason obesity is one of the most prominent aggravating factors in the case of lower back pain.

Losing Weight Helps Reduce Back Pain

According to weight loss experts and chiropractors, weight loss can contribute to partial or complete reduction in the back pain symptoms. The research on the connection between weight loss and back pain is still insufficient but numerous practitioners report that they’ve seen cases of patients experiencing serious reduction in pain after losing weight.

Obviously, this occurs because the extra weight is taken off the spine. As a result, the spine doesn’t experience further stress. Especially when a chiropractor realigns the vertebral column through multiple sessions of chiropractic adjustments.

According to the American Spine Society, individuals that stay within 10 pounds of their ideal weight are the ones least likely to experience spinal problems, particularly chronic lower back pain.

Improving Back Health through Chiropractic Care and Physical Activity

The combination of exercise and chiropractic care can produce noticeable, long-term improvements in spinal health.

Besides aiding in weight loss, exercise is also great for strengthening the core muscles and guaranteeing a proper distribution of the body’s weight throughout the spine. Stronger muscles, less weight and better posture will provide amazing long-term benefits for chiropractic patients that suffer from back pain.

If you need more pointers on how to incorporate weight loss and exercise in your daily routine, speak to your local chiropractor. He or she is more than competent to guide you along the way. If you aren’t currently seeing a chiropractor, give us a call. We’re here to help!

By Kyran Doyle In Training

Deadlifts are one of the best strength and mass building exercises that you can perform.

When performing the deadlift you are working more muscles than any other exercise, including the squat.

Deadlifts have many different variations and forms. In this article we are going to focus on the difference between the Romanian Deadlift and standard deadlifts.

There are lots of valid arguments as to which exercise is better in a Romanian Deadlift vs regular deadlift battle.

Keep reading to learn the differences.

Romanian Deadlift Vs. Standard Deadlift

The Romanian Deadlift is one of the most commonly used among the various deadlift techniques.

In fact a lot of people that think they are performing a deadlift are sometimes actually doing a Romanian Deadlift.

Both the conventional and Romanian Deadlifts are great strength and muscle building exercises.

Even though they are both deadlifts variations the setup, execution and muscles activated are different.

Here’s a quick video that highlights the differences in form and setup between the two.

Conventional Deadlift vs Romanian Deadlift

Regular Deadlift

As the name suggests the deadlift is a strength training exercise that involves lifting dead weight.

The regular deadlift is one of the best total body exercises you can do as it works just about every fiber in your body.

The deadlift requires you to lift a weight off the ground and lower it back down again. Although it may sound simple there is a lot going on in the movement and incorrect form can cause injuries.

One of the most common causes for injury while deadlifting is rounding the back. Your lower back must stay neutral during the whole movement. Rounding your lower back during heavy deadlifts puts uneven pressure on your spine. Always lift with a neutral lower back, allowing for the natural inward curve of your lower spine.

Don’t try and rush to lift heavier weights. the quickest way to improve your deadlift is through correct form. By pulling more efficiently you can use more muscles and deadlift heavier. So start out practicing correct form and build your way up.

The best way to approach the exercise is to think as if you were leg pressing the floor as opposed to using your upper body to lift something. This will help you mentally focus on using your legs rather than your back (which can cause rounding) for the exercise.

The “dead” in deadlift stands for dead weight so each rep must start on the floor, from a dead stop.  Deadlifts are different to other exercises like the bench press or squat where the weight starts at the top. The deadlift movement starts from the bottom and and you pull the weight up then return it to the floor for one rep.

Here are Stronglifts 5 steps to proper deadlift form:

1. Walk to the bar. Stand with your mid-foot under the bar. Your shins shouldn’t touch it yet. Put your heels hip-width apart, narrower than on Squats. Point your toes out 15°.
2. Grab the bar. Bend over without bending your legs. Grip the bar narrow, about shoulder-width apart like on the Overhead Press. Your arms must be vertical when looking from the front.
3. Bend your knees. Drop into position by bending your knees until your shins touch the bar. Do NOT let the bar move away from your mid-foot. If it moves, start from scratch with step one.
4. Lift your chest. Straighten your back by raising you chest. Do not change your position – keep the bar over your mid-foot, your shins against the bar, and your hips where they are.
5. Pull. Take a big breath, hold it and stand up with the weight. Keep the bar in contact with your legs while you pull. Don’t shrug or lean back at the top.

Lower the bar by moving your hips back while keeping your legs almost straight. Once the bar is past your knees, bend your legs more. The bar will land over your mid-foot, ready for your next rep.

Rest a second between reps while staying in the setup position. Take a deep breath, get tight and pull again. Every rep must start from a dead stop on the floor. Don’t bounce the weight off the floor or you can end up lifting with bad form.

Exercise Physiologist and PUSH-as-Rx ® fitness facility owner Daniel Alvarado takes a look at common mistakes that people make in their workout routines.

Time is precious. That's why making the most of every sweat session and avoiding common workout mistakes is key. I'm a huge fan of sneaking in mini-workouts whenever I could. That'€™s one of the benefits of high-intensity interval training: You only need several minutes.

But there are so many other ways you can shift your own exercise routine to more efficient workouts. Tiny tweaks may make a huge different when it comes to losing body fat increasing lean muscle mass and reducing stress.

12 Common Workout Mistakes

Here are some of the most common workout mistakes you need to avoid:

1. You Only Use Machines.

There€™s no doubt about it. Resistance training is medicine.

In fact, a 2012 study found just 10 weeks of resistance training can increase lean muscle mass by nearly 4 pounds and reduce 4 pounds of fat while increasing your metabolic rate by 7 percent. Translation, you'll burn more fat when you're out of the gym, too. But that does not so much more than strength training . It's a key factor in the natural management of type 2 diabetes, thanks to its ability to help create normal blood sugar levels. Resistance training increases bone mineral density by 1 to 3 percent, helps shed that dangerous belly fat and also lowers your resting blood pressure.

Its pain-relieving properties can help ease fibromyalgia symptoms in women. Clearly, we all need to be make sure strength training is in our lives.

But you're short-changing yourself if you'€™re only using machines. (In fact, this is one of the classic workout mistakes.) Strength training machines lock your movement into a pre-determined plane of motion, meaning you're working those large, primer mover muscles without a lot of assistance from stabilizing muscles. Keeping these muscles out of the mix fails to strengthen them and also largely eliminates the use of balance in each lift.

Certainly, if your only goal is increase muscle mass in one area, or if you're focusing on one muscle group for rehab purposes, machines have their place. But a lot of us want training that is more functional so we could move around with more ease, and in much less pain, every day. Free weights strengthens total-body movements and increases coordination between muscle groups that are different. Free weights may improve performance better than a machine-only approach, too. For instance, squats are more effective at increasing vertical jumping compared to machine leg presses.

Be sure to make free weights part of your lifting routine. And don't forget to incorporate bodyweight exercises, too. Remember, even the ancient Greeks understood the insane fitness value of calisthenics.

2. You Wait To Work Out.

Studies show you'll be able to optimize your workouts by targeting a specific time of day, depending on your goals, although working out at night is not working out at all. (Of course, pushing your workout to nights also means more excuses can pop up through the day, derailing your PM workout efforts, too.)

But the best time to sneak in a sweat session largely depends on your own main fitness goal. This great Medical Daily article sheds some light on optimal workout times:

Walking to lose weight? Getting your steps in can transform your diet in a way that better leads to weight loss, based on an 2011 study published in the Journal of Sports Medicine and Physical Fitness. Walking later in the day prompted exercisers to eat during breakfast, an important factor to reduce late-night cravings, lower the risk of obesity and improve weight-loss success. you are able to also optimize fat-burn should you workout in a fasted state before breakfast. Doing this helps improve insulin sensitivity even in case you eat a high-fat diet, researchers say. The good news for walkers? You've got options.

• If you're looking to construct muscle fast and increase strength, evening workouts are optimal.
• To beat work-day brain fog and increase focus and performance, aim for afternoon sweat sessions between noon and 6 p.m.
• Exercise is one of the most potent stress relievers on the planet. To help prime your blood pressure for optimal levels for sleep, opt for morning exercise. A 2010 study by Appalachian State University researchers found morning resistance training helped drop blood pressure levels on average by 20 percent. That's as good or even better than common hypertension-fighting drugs.  A 2011 study published in the Journal of Strength and Conditioning Research discovered moderate 7 a.m. morning walking resulted in a 10 percent blood pressure drop throughout the day; at night, it sank 25 percent. It helped exercises reach deeper sleep compared to working out at other times of the day. The AM exercises spent up to 75 percent more time in deep sleep compared to afternoon and evening exercisers.

3. You Forget The "œLittle Muscles."

Sure, biceps and pecs and quads usually get all of the glory, but there's more to movement than those big prime mover showoff muscles. There's a whole other cast of characters you need to nurture. Stabilizers are muscles that support the body while the prime movers do their thing. Synergists help assist those prime movers to create movement patterns that are functional. Should you ignore these little guys, you might be setting yourself up for posture problems that may manifest into pain and injuries down the line. Workout mistakes such as these will only snowball and lead to inflammation, pain, altered movements and eventually injury.

Using resistance band exercises and exercises that involve multiple planes of motion that mimic more real-life movements (not just the up-and-down of a bicep curl) can help target those important, albeit less famous, muscles.

Targeting the dynamic stabilizers of the rotator cuff, erector spinae (deep core muscles that keep your body upright), gluteus medius and minimum, tibialis anterior and obliques.

Men's Health shares some ideas on how best to strengthen a few of these important muscles:

• Back extensions
• Bicycle crunches
• Side steps using an exercise band around both feet

4. Your Recovery Is All Wrong.

In case your post-workout recovery consists of 2 minutes of stretching and a shower, it's time to get real. Workout mistakes such as these may not seem just like a huge deal now, but as you age you'll start feeling it. Chances are it'll catch up with your joints and muscles as you age, making injury and pain inevitable. Here, I want to cover foam rolling exercises.

But let's back up a sec. The organs, muscles, nerves, bones and arteries and veins of your body are all enveloped in a densely woven webbing called fascia. Much like the yard of a sweater, your fascia connects you entire inner body, highlighting the fact that trouble in one spot could impact a totally different part of the body.

When you work your muscles hard, microspasms occur, triggering the formation of knots€ or adhesions in the soft tissue. This, subsequently, starts leading to abnormal movement that can, over time, result in chronic pain and injury. Luckily, self-myofascial release, including foam rolling, can help “break up those knots to help get your muscle length and functioning back to normal.

And here's the big takeaway: foam rolling short, tight muscles riddled with knots in combination with proper stretching can help return your body to some more normal selection of motion. This could improve not only performance, but just the manner in which you feel in general, too. A Texas Woman's University study found this combo can serve as one of the remedies for fast back pain relief.

And this is something I'm really excited about. Foam rolling effects your brain and stress hormones, too, not just your muscles. Emerging science suggests foam rolling impacts the nervous system and can lower cortisol levels, reducing not just physical stress, but emotional stress, too. After exercise, foam rolling can improve cortisol levels in fact better than rest. Exciting stuff!

To get a full-spectrum foam rolling and corrective exercise program, your best bet is to have other posture and movement assessments and an overhead squat by way of a qualified personal trainer with high-level certifications and also a college degree to do so. The National Academy of Sports Medicine focuses heavily on these assessments and corrective exercise programs.

Several key points:

• Common muscles include the calves, peroneals, IT- band, TFL, piriformis, adductors, hamstrings, quadriceps, latissimus dorsi and thoracic spine.
• It's possible for you to foam roll holding tender spots for 30 to 90 seconds, 1 set daily.
• DON'T make the classic foam rolling of quickly rolling over a muscle back and forth mistakes. So the neural, skeletal and muscular systems can work together to more effectively break up the adhesion, you need to hold tender spots.
• To improve flexibility, follow foam rolling with static stretches of the same muscles, holding the static stretches for at least 30 seconds. Do this before and following a workout.
• Keep proper posture as you're rolling.
• If you want more pressure, you are able to use your own body to create it. For instance, if you're rolling your calves and need more pressure, it is possible to cross your one leg within the other that's being rolled.
• If you have a health condition or are pregnant, talk with your doctor before foam rolling. Foam rolling is not suitable for people with cancer, congestive heart failure or alternative organ failure, skin lesions, goiters, uncontrolled high blood pressure, blood clots, bleeding disorders and certain other health issues.

5. You Force Yourself To Run.

If you've gone over the best running tips for beginners and still dread lacing up your sneaks for a jog, it might be time to find another form of cardio. The key is to do something so you stick with it, you like, not torture yourself.

If you do stick with running, remember, it's not about speed. In fact tend to live longer. Fast marathon runners gain no increase in lifespan compared to people who avoid exercise.

Cycling, mountain biking, spinning (I love the Peloton bike) are just a few of the other ways to work cardio into your life. I recently did an article to try. Just make it fun and find a workout buddy. We know working out using a buddy increases your odds of sticking to an exercise routine. But did you know a virtual buddy works? That may be one huge factor in Pelot'€™s success, where people from throughout the world indoor cycle as they're connected virtually to other riders.

6. You're Jarring Your Joints (And Maybe Your Lungs).

Love basketball? Opt for indoor instead of a game on asphalt to save your valuable knees. Runner? Get your job on along the side of the road for more give. And consider trail running to get a more natural, less jarring surface. Runner's World's annual sneaker guide features an annual featuring many options with better shock absorption, too, but shoes can only go so far.

And beware of other workouts that were popular linked to joint injuries. They dynamic, twisting movements of Zumba make it a fun class. In one study, nearly 30 percent of Zumba participants experienced an injury; 42 percent of those involved the knee. The people most likely to suffer injury took class nearly 4 times a week, so if your joints are feeling it, maybe dial back a bit and fill in a class or two with something more forgiving, like gentle yoga. (Maybe sure you've a qualified instructor.)

Flooring matters. For indoor gyms, I prefer flooring made from natural cork or real linoleum (NOT vinyl knockoffs). And this brings up an important side point: Natural floorings like solid or certified formaldehyde-free manufactured cork don't off-gas toxic fumes common to popular gym flooring and mats. In 2014, the University of Lisbon in Portugal and the Delft University of Technology in the Netherlands released first-of-its-kind data showing the horrific state of indoor air in gyms. We know vinyl-based products off-gas carcinogenic formaldehyde, as well as plasticizing phthalate chemicals.

Popular gym flooring made from recycled tires labeled as rubber€ are often laden with compounds on the verge of being classified as hazardous waste. Tire crumb used in several gym floors contains distillate aromatic extract, oils that can make up to 30 percent of a tires mass. Unfortunately, these are among the world'€™s most harmful chemicals, rich in polyaromatic hydrocarbons and other carcinogens, in accordance with the Healthy Building Network.

Urge your gym to use more healthy flooring materials and invest in a air exchange system. If you're setting up a part of your home for working out, looking into cork or real linoleum flooring with good shock absorption qualities. Green Building Supply is a good place to look for safer building materials.

Athletic Tips

7. Your Workout Rest Periods Are Wrong.

The amount of time you rest between exercise sets matters, depending on your own fitness goals.

Here's a nice breakdown in the National Academy of Sports Medicine:

• Muscle endurance & stabilization: This is great if you're just getting started or back on the wagon with exercise. It'll help strength key muscles for joint stability in order to build a strong foundation and progress in a safer way as you become more fit. In this stage, you'll focus on lifting lighter and taking a rest period anywhere from zero to 90 seconds long between sets. The short rest period keeps the heart rate elevated, optimizing weight loss and fat burn.
• When hypertrophy is the goal, we're focusing on increased muscle size. Short rest periods increases testosterone levels and human growth hormone in men. It'€™s is best achieved with relatively short rests periods often ranging from 0 to 60 seconds. Longer rest periods may be appropriate depending on condition of the lifter and the amount of weight lifted.
• Maximal strength & power: When you're focusing on lifting your max weight and when you're training for maximum power, you're going to focus on taking much longer rest periods. Three to five minutes are necessary.

8. You Forget To Rest.

Overtraining is a problem. Not giving your body and hormones the time to adjust to exercise or not resting adequately between workouts — can cause injuries, mood problems, negative changes in your metabolism and burnout within a couple of months time. While too much exercise mightn't be the sole reason for negative symptoms in some people, overtraining combined with stress from other factors like imbalanced hormones, a diet that is poor, and a lack of sleep or rest can accumulate to serious bodily damage.

And get this: Overtraining can actually cause weight gain. Excessive exercise can lead to high cortisol levels, which could switch your body into fat-storage mode.

Signs of overtraining include:

• Changes in your heart rate
• Trouble sleeping
• Increased soreness
• Joint pain
• Moodiness, depression or anxiety
• Chronic fatigue or exhaustion
• Changes in your appetite
• Feeling more thirsty
• Digestion issues
• Irregular periods or changes to your menstrual cycle, such as with all the severe overtraining phenomenon called female athlete triad

Running is definitely an exercise that helps you live longer, but you'll want to mix it up to include the benefits of yoga and HIIT training, too.

9. You Arrive Undernourished.

Working out on an empty stomach does burn fat. But showing up having an empty tank doesn't work for everybody. And in some, having the right pre-workout snack enhances fat burn in fact. In The Event you end up burning out halfway during your workout, you could possibly want to try many of these pre-workout snacks before you hit the gym.

A study published in the Journal of the International Society of Sports Nutrition found no difference in weight loss between women who ate a meal-replacement shake before exercising without eating and those who got straight into their workouts. So the moral of the story? Do what's right for you personally, but probably get some sort of natural, pre-workout drink or snack in your routine.

10. You're Stretching Dangerously.

This is really a biggie when it comes to workout mistakes. If you played sports growing up, chances are you did one of these dangerous stretches that place torque and unnecessary strain on your joints.

Common Exercise Mistake: You Endanger Your Knee with This Hurdler's Stretch

The above stretch hurdler's stretch is intended to stretch the hamstring, but it's one of the major workout mistakes. But the problem lies for the reason that left knee. See how it's rotated and stressing the knee? This could stretch the joint capsule, damaging cartilage and ligaments, according to a lot of studies. The U.S. Navy IDs this as a stretch to avoid.

To get a hamstring stretch with no unneeded stress, put the foot of the leg opposite the one being stretched to the inner thigh of the leg that is stretched.

Common Exercise Mistake: You Do This Quadriceps Stretch with Both Knees Flexed

Here's another one that stresses your knees. You can get an effective quad stretch minus the damaging effects of the one above. The Navy trainers recommend then reaching around with one arm, lying on your own stomach and grasping the same-side foot. Before you feel a stretch in the very front of the leg, pull the foot toward the buttocks. To protect your neck, turn your head toward the same side that you're reaching.

Exercise Mistake: You Do This Overhead Bicycle, Yoga Plow Stretch

This may be the most dangerous stretch on the list. And there's no safe alternative. It places your neck into extreme positions that are forward, putting pressure on the cervical discs.

11. You're Too Predictable.

We do anything with no variation, we can get bored and our fitness goals can plateau. The nervous system and muscle can adapt to your own routine, sometimes as early as 6 to 8 weeks. Now it's time to shake things up!

Here are a few tricks for climbing your way from a plateau so you don't get stuck in this workout mistake:

• If you're a runner, try the Swedish training trick called fartlek.
• Trade in a few longer, moderate cardio workouts for BurstFit ideas you can do at home.
• Eliminate, or drastically cut back on, alcohol. I've seen so many people fall off of the fitness wagon, sometimes with as little as one or two drinks. If you're drinking and hitting a plateau, it's time for mocktails instead.
• Eat more fat. That's right, your body may be craving more healthy fats. Experiment by means of your calorie intake and find out if adding more avocados and other healthy fats into your diet stokes your fat burn.

12. You Forget Corrective Exercise.

We touched on foam rolling earlier, but that's just one important component of corrective exercise. To workout without this component that is critical is making one of the workouts mistakes that are most common. To get a personalized read on what you need to work on, it's best to consult using a certified personal trainer (I recommend ones through National Academy of Sports Medicine, the American College of Sports Medicine or the National Sports and Conditioning Association.) Physical therapists and chiropractors can help.

The idea is getting a postural and movement assessment will help show:

• Muscles that need stretching and rolling
• Muscles that need strengthening
• Running issues like supination or pronation
• Broken body mechanics, including postural distortions like forward- head posture, upper - and lower-crossed syndrome

Final Thoughts On Common Workout Mistakes

• The best time of day depends on your specific fitness and health goals.
• To avoid injury and pain, it's imperative to work corrective exercise into your routine.
• Foam rolling can improve both your physical and mental stress levels, but be sure to hold tender spots for at least 30 and you have to roll the proper muscles to be effective.
• If you're starting to notice joint pain, pay attention to the classes you take, your shoes and the surfaces you exercise on. Workout mistakes are the culprit, and adjustments may be necessary.
• The rest period you take in between exercise sets varies depending on your fitness level and goals.