No Pain, No Gain… Or is it? Post Workout Soreness & Functional Movements

There is a gym mantra we have all heard, “No Pain, No Gain.” It has been used by trainers in workouts, by athletes in commercials, and quoted by great athletes.  Certainly when working out your body is exhausted, fatigued and put under stress that it would not have while sitting on the couch. But when does the ‘pain’ you are feeling, prevent you from reaching your athletic and wellness potential?

Not all pain that you feel during your workout originate from the workout itself. We have a variety of patients at our clinic and in our 8 Weeks to Wellness program. There are patients with pain from an old injury, and those with pain from a very recent injury. Some patients’ x-rays show good spinal alignment, while others have poor spinal alignment.

The alignment of a person’s spine can affect outer extremities of the body. A patient with one hip slightly higher than the other may complain of knee pain believing the problem is entirely in the knee but not realize where the problem is originating.

We can only feel 10% of what is going on in our bodies.

At the start of the 8 Weeks to Wellness program we will do an exam and test your functional movements. During the functional movement testing we will identify areas of your body that do not pass these range of motion tests.

Our trainers will then focus a portion of your workout with mobility exercises to stretch and strengthen the area(s) you failed in the functional movement tests. By focusing on these susceptible areas, you will be able to help prevent future injury during your workouts.

While we expect you to be sore a couple days after your group workouts with our trainers, let us know if it exceeds normal post workout soreness. Normal soreness might mean you’re sore stepping out of bed in the morning, going up and down the stairs or lifting groceries. Stretching and your outside cardio usually helps relieve the normal post workout soreness.

Fall Chili

With fall quickly approaching, I’ve been craving anything with pumpkin in it.  Last weekend I found this recipe and gave it a go.  It was super easy to make and absolutely delicious.  If you’re on the 8WW program, this is a great lunch to pair with a hearty whole grain roll and big salad.

Recipe from Skinnytaste.com.

 

 

 

Crock Pot Turkey White Bean Pumpkin Chili

This is pretty mild as far as heat goes, if you want more kick use chipotle chili powder in place of the chili powder and use it according to your taste. Leftovers can be frozen, enjoy!

Cooking spray

2 lb 99% lean ground turkey

1/2 tsp olive oil

1 small onion, chopped

3 garlic cloves, minced

1 tsp chili powder, to taste

2 bay leaves

2 tsp cumin

1 tsp oregano

2 (15 oz cans) of white northern or navy beans, rinsed and drained

15 oz can pumpkin puree (not pumpkin pie filling)

4.5 oz canned chopped green chile

2 cups low sodium, fat free chicken broth

fat free sour cream for topping (optional)

Chopped cilantro and chives for topping (optional)

Salt and pepper to taste

Heat a large heavy sauté pan over high heat and lightly spray with oil. Add meat and cook, breaking it up until white, about 5 minutes.  Add to crock pot.

Add oil to the sauté pan, then onions, garlic, sauté about 3 – 4 minutes; add cumin and sauté another minute.

Add to crock pot. Add beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves. Cover and cook on high for 4 hours or low for 8 hours.

Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

Makes 9 servings

Nutrition per serving (serving = 1 cup)

183 calories

2.3 g fat

22.3 g protein

10.9 g carbs

8.8 g fiber

2.1 g sugar

429 mg salt

 

Behind the Scenes: Chiropractic and MLL Lacrosse Player Mark Matthews

For the past four years, Kambeitz Chiropractic and Dr. Kambeitz has been a very strong asset to my lacrosse career at the University of Denver. Whether he was treating me for an injury or offering an array of stretching techniques, Dr. Kambeitz has a profound understanding of my individual needs. Through his meticulous care and proficiency I am pain free today and was able to keep healthy throughout my college career. He was able to keep me healthy as he has an acute understanding of athletes. Without Dr. Kambeitz’s golden hands and the rest of Kambeitz Chiropractic, I may not have triumphed to my ultimate goal, playing professional lacrosse.

-Mark Matthews

Photo from matthewslacrosse.com
  • 3rd overall pick in the MLL to the Denver Outlaws
  •  University of Denver
  • 2x Division 1 All-American
  • Holds the all-time mark in school history with 216 career points
  • 155 goals scored
  • 2x Minto Cup Champion
  • Team Canada U-19 Silver Medal

The Influences that Affect our Attitudes Towards Health and Wellness

Have you always enjoyed your veggies? Has a morning run been a ritual for years? How do you handle stress?

Diet, exercise, and attitude are three of the five spokes of health we speak about at the clinic and in our 8WW program.  Missing just one of the five spokes of health (which also include chiropractic and massage) and you’re likely missing a piece of the pie that has been preventing you from living and feeling your best.

Attitude is a big component that closely influences the other spokes of health.  Your attitude affects the way you eat. Many indulge after a hard day with alcohol and junk food; leaving not only your mind, but also your body in poor condition. You may be less inclined to exercise, further perpetuating the cycle.  A good attitude can help you achieve your athletic goals, but a bad attitude can limit you from reaching your goals.  That’s where our team is here to help enthuse and empower you with each step of the 8WW program, from chiropractic to massage, nutrition and training.

Depending on your schedule you will be in the clinic 2+ visits per week.  Some patients choose to get adjustments and myo-therapy the same day as their workouts and others may choose to make separate appointments to cover each.  It is our goal to have you leaving the clinic excited about your progress and enthused to continue the program at 100%.

Of course the stress of our daily lives can make even the best of us lose our focus; sometimes with junk food or skipping your workouts.  The 8WW has a component to help you re-center your attitude and manage your stress.  It’s meditation.

Meditation involves taking control of your mind by directing its awareness towards something else, like your breath. (8WW Program Manual)

You will receive a meditation CD in your 8WW materials.  It is the one activity that is hardest for us to oversee of your 8WW program.  But as the 8WW program creators explain, The Patients who have achieved the most spectacular results are those that successfully learned how to meditate and practiced it faithfully.

Every day, take ten minutes to listen to your meditation CD.  Find a quiet place, clear of distractions, to listen to your CD.  Make meditation part of your daily routine, to be most successful.  Some will choose to listen to their CD in their car, while others might find a place in their home.  The first track of the CD has instructions for meditation.

Please share below how you have built meditation into your schedule and how it has helped you manage your stress and attitude.

Ultrameal Shakes

UltramealEach week while you are in our 8WW program you will get a container of Ultrameal.

Ultrameal is a meal-replacement shake made by Metagenics. We like it because it has a low glycemic index.  The shake was designed to, ‘along with a healthy dietary program and regular exercise… to support a healthy body composition by targeting fat loss and helping to maintain lean muscle.’ (Ultrameal label)

The 8 Weeks to Wellness program involves eating more, smaller, and balanced meals. By mixing up an Ultrameal shake twice a day, it takes out the preparation of two of those meals each day.  Each shake gets two scoops of the flavored powder. You may choose to mix your shake with water, almond milk or skim milk.

After the first week, when you are allowed to add fruit (carbohydrates) back into your diet, you may choose to add frozen berries or a banana to your shake.

We have a variety of Ultrameal shake flavors at the clinic. Some of our favorites include ‘Chocolate Mint,’ ‘Vanilla,’ ‘Dutch Chocolate,’ ‘Strawberry Supreme,’ ‘Mocha,’ and ‘Peach.’ Some of us even enjoy mixing a scoop of two different flavors for a more unique flavor.

If you aren’t a big fan of drinking meal-replacement shakes, ask about the Ultrameal bars.

Be sure to stop by our front desk each week to pick out your ‘flavor of the week’ and let us know what you think of them!

 

 

8WW Services

The Eight Weeks to Wellness Program is an eight week adventure to attain greater health and wellness.

There are a bunch of services included to bring clients awareness of their health and make lifestyle changes to improve their overall health and wellness.

In the program you will have your pre-exam which includes

  • Blood test with full lipid panel
  • Bioimpedance exam
  • Functional movement exam
  • X-rays (if you do not have a recent set of X-rays taken at our clinic)

These will be compiled in our ‘Report of Findings’ and you will receive your Wellness Score Report after all the data from the exam is compiled.

You will get schwag including

  • A gym bag
  • A program guide book and meal journal
  • A resistance band workout set
  • A Blender Bottle
  • A meditation CD
  • Your supply of Omega 3 Fish oil supplement
  • Along with your weekly choice of  Ultrameal (see front desk for available flavors)

Each week you will have

  • Two one hour sessions with our personal trainers in our gym facilities
  • Two chiropractic adjustments
  • Two myo therapy treatments

Upon completion of your eight weeks

  • We will perform a post-exam with full lipid panel blood test, bioimpedance exam, and functional movement exam.

The program isn’t over at eight weeks but rather the start of the rest of your life. Ask about services available for our 8WW graduates!

How do we calculate wellness scores?

Before starting the 8ww program, our Doctors Jim Kambeitz or Bryan Zales perform a comprehensive wellness exam.

There are different types of stress. Including

  • Physical Stress-caused by regular activities, exercise, trips etc
  • Emotional Stress-caused by work, grief, relationships etc
  • Chemical Stress-are caused by nutrition and drugs

A healthy body is able to manage these, but can cause disease in the unhealthy body.

The components of the comprehensive exam are

  • Full lipid panel
  • Computerized spinal nerve scan
  • Bioimpedance analysis
  • Functional movement testing
  • Health satisfaction survey

The results of these tests fall into four categories of wellness, which are:

  • Functional Fitness is an indication of how well you are moving your body. A parameter of this test is fat mass.
  • Functional Nutrition Assesment includes C Reactive Protein, Cholesterol/HDL Ratio, Fasting Glucose, HbA1c, Homocysteine, Insulin, Triglyceride/HDL Ratio and indicates how well you are eliminating toxins from your body.
  • General Health includes BMI, Diastolic BP, Fat Mass, HSS, Intracellular Water, MSQ, Phase Angle, Waist to Hip Ratio and indicates how well you are aging and your risk for developing chronic disease.
  • Neuro Spinal Health which includes Involuntary Nervous System, Voluntary Nervous System indicates how well you are adapting to the environment around you.

The scores for these three areas average to your overall score.

  • An ‘A’ grade indicates optimal health, an example of a wellness lifestyle with the body working at 100%
  • A ‘B’ grade indicates good health the result of wellness education but may not entirely be fully integrated into a wellness lifestyle.
  • A ‘C’ grade indicates maintaining health. There will be no symptoms but nutrition is inconsistent along with exercise.
  • A ‘D’ grade indicates poor health. Symptoms of poor health are present and drugs are used to treat the symptoms.
  • An ‘F’ grade is the state of disease where the person is living a poor quality of life and needing multiple medications to maintain health.

Some patients receive their score and are surprised their score wasn’t higher. Some patients feel that they’re healthy even if there’s a few extra pounds around their mid-section.  Some feel that their daily dog walk or walking their children to the bus stop feel that they’re getting adequate exercise.  The tests for our wellness score may shed light on serious conditions caused by high cholesterol or insulin levels, that you may not have been aware of without testing.

In our eight week program you will be taught how to live your best life with proper diet, exercise and attitude, along with massage and chiropractic.  With these tools your body will be able to better handle physical, emotional and chemical stress.

 

Treating Headaches with Chiropractic

If you suffer from frequent headaches and think you have tried everything, Dr. Jim Kambeitz explains how chiropractic care can help relieve headache pain.

Most people think that headaches are normal – just a fact of life. The headache however is a symptom from the body saying that something is off, causing the headache.

When treating headaches Dr Jim starts with a scan. The first diagram produced is from the subluxation scan to look at muscular tension in the neck (cervical vertebrae) that may be causing headaches.  Additionally the scan looks at symmetry of the vertebrae and which direction they are being pulled.

After looking at scan results the Dr will palpate the vertebrae to check how C1 and C2 are lined up. If there is tenderness, it is an area to be worked on with an adjustment. After checking out the cervical vertebrae the Dr will also look for tension in the jaw. A deviation may be seen from the digital x-ray.

A chiropractic adjustment can relieve pressure from a nerve that is being pinched by improving the alignment of the vertebrae. The nerve will therefore fire correctly and release pressure from muscles.

Adjustments have helped many of our clients, young and old, with their headaches.  Contact Kambeitz Chiropractic Health & Wellness Center at 303-790-6000 if you’re needing care.

Chiropractic FAQ’s

What is Chiropractic and how can it help me?

Chiropractic is the fastest growing and second largest primary health care profession. Chiropractic is based on the fact that an adjustment helps to facilitate better function with the nervous system.  The nervous system is the master system of the body and will aid in the nerves firing better to every organ tissue and cells of the body.  Chiropractic works on the true cause of pain malfunction.

I’ve never been adjusted before, what should I expect with my first adjustment?

With a manual adjustment you may hear a “pop” that is just a gas release.  The computerized adjustment mechanism will create a light tapping sensation that is comfortable, consistent and computerized.  Eighty percent of people will feel good after their first adjustment.  Ten percent may not feel anything and another ten percent may be a little sore.  This is comparable to working out or doing yard work for the first time.

Can you just “Pop” or “Crack” me?

We don’t just “pop” or “crack” anyone.  We perform an x-ray to look for any more serious underlying problems. We do a scan and palpate the spine to check for the “true” cause of the problem. Sometimes the pain is in a totally different area to cause your pain symptoms.

Chiropractic Bear
The chiropractic bear Dr Jim uses to show kids about their adjustment

Is Chiropractic good for my kids?

Chiropractic is an excellent choice for your kids because subluxations or misalignments can occur at any ate. We get great results for numerous health conditions such as headaches, ear infections, bed wetting, asthma, neck, low back, croup, colic, and learning disorders.  Kids love to get adjusted, it is very light and easy.  Dr. Kambeitz’s kids have all been adjusted since birth.

Do I need to get x-rays taken?

X-rays will help us to see what is going on with the disc and vertebrae. It helps us to see which way the vertebrae are misaligned so we can treat the cause of your pain.

Why do I need to get a scan?

The scan will tell us objective measure of how your body is functioning.  It gives a visual representation of how the nerves are firing to every organ and where there is muscular tension.  It helps to see how you are progressing and improving from your last scan.

Why does my second scan look worse than my first scan?

Scanner
Scanner used during exam

Your scan may look worse from certain stressors you have been going through.  Let’s take a look at your physical, mental, and chemical stressors to see where there could be an imbalance in your body. Sometimes your second scan can look worse, but we are actually “waking” up your nervous system to areas that may have been dormant or firing incorrectly for quite some time.

 

What is the Gonstead Method?

It is a manual adjusting technique that is very specific to the vertebrae that needs to be adjusted. You will typically hear a “popping” noise when you get adjusted, and that is just a “gas” release from the joint being adjusted.  This is a normal sound, nothing breaking or snapping.

When do I come back for my next appointment?

Your next appointment will be scheduled depending on the severity of the problem you are experiencing.  A patient with chronic versus acute pain will be treated differently?  At Kambeitz Chiropractic Health & Wellness Center P.C. we measure progress by subjective and objective measures.  Some of your objective measure are to look at your x-rays and see what your spinal health looks like.  We do a subluxation scan to see how your nervous system is functioning and with the computerized adjustment mechanism, we check for joint motion and can detect fixations.

Does my insurance cover Chiropractic? Are you in my network?

We will look into your insurance for you.  We are an out-of-network clinic. If you have out-of-network coverage we would be happy to bill your insurance for you. At our clinic we will give you recommendations on treatment based on our clinical findings and not based on your insurance coverage.

Is it alright if I only come two times this week, I have a meeting?

Well let’s see how your spine is doing. The patient is probably feeling better, but as stated before, we only feel 10% of what goes on in our body.  We will show you the joint fixations (subluxations) with patpation of the your spine and demonstrate where there is muscular tension/restrictions. Just as working out two times a week is alright, three workouts a week will get us better and quicker results.  We have hours available before and after most people’s work hours and lunch time appointments too.

Am I done with my treatment?

At our clinic you can be done with treatment at any point, however it depends on your health goals. Do you simply just want to be out of pain, if this is the case, the original proglem could return after a period of time or do you want to feel and function well all the time? If the latter is important, let’s check some objective measures to see how you are functioning. We can use the computerized adjustment mechanism to see function, palpation of hands and/or subluxation scan.

What is myo-therapy and why do I need it?

Myo-therapy bench
Your myo treatment will be in our new myo-therapy bay

Myo means muscle. We are going to work on the muscles to make sure your adjustments hold much better.  Muscles have memory and will keep pulling the vertebrae out of alignment.  It will create better balance in your body which will help with better function.

What kind of stretches do I do?

The doctor will be giving you light stretches to do once your range of motion starts getting a little easier and is painless.  These stretching sheets will show you how to perform the stretches correctly. Remember there should be “no Pain” when you do a stretch.

Do you offer massage therapy?

We do have massage therapists on staff.  Massage helps aid in the adjustments holding correctly because it decreases the chances that muscle memory will pull the muscle to one side.  It will help with joint motion and flexibility which will help the nerves firing ability and increase your range of motion.

What is the computerized adjustment mechanism?

It is an instrument that does adjustments and can locate where the spine is not moving correctly.  The space age technology utilizes a precise oscillating force with uninterrupted motion to get your vertebrae moving correctly again. It is comfortable, consistent and computerized.

Should I use ice or heat?

Typically, in an acute phase we recommend ice. Ice will aid in pain relief and help the area with decreasing heat and inflammation, which will help in the healing process.  Ice the sore/tender area for approximately 15-20 minutes on the area, and 40 minutes off.  Heat can cause more swelling and inflammation in the early phase.

How long will it take to feel better?

There are two types of care: relief care and corrective care.  Relief care is just relief of symptoms. Corrective care is both relief of symptoms and correction of the cause of the problem. It took time to feel the pain and it will take time to correct the cause of the problem.  In the first phase of care, which is 12 adjustments, I expect you to be symptomatically 20-50% better.