Proper Form – The Lunge

Proper lunge technique ensures that you are giving your legs a proper workout without injuring yourself and delaying your training.  Joel Lane, a personal trainer at Kambeitz Chiropractic in Centennial Colorado demonstrates and explains proper technique and common mistakes gym-goers make.

Want to learn more about our gym?
Visit us online at http://kambeitzchiropractic.com or in person.

We are located at
7100 S. Clinton St Suite 110
Centennial, CO 80112

Schedule an appointment by calling 303-790-6000

Prepare for Hiking Season with the Manitou Incline

"The Incline rising above Manitou Springs" by Ahodges7 CC BY-SA 3.0
“The Incline rising above Manitou Springs” by Ahodges7 CC BY-SA 3.0

If your goals are to make it atop a 14er this summer, it’s best to work your way up to that goal.  While the high peaks are still covered in snow, there are some great ways to get some vertical and get in shape for hiking season.

On Saturday, April 23, 2016, Dr Troy Ryan is organizing a meetup group to do the Manitou Incline Trail in Colorado Springs.

Here is some info on what to expect.  Keep in mind this is rated difficult because it’s an elevation climb of 2,000 feet over a mile distance. Parking can be rough out there so I propose we carpool the best we can. Let’s congregate at the clinic Saturday morning at 6AM. There is plenty of parking so you can leave your vehicle and carpool with someone else.

Are you up to the challenge? RSVP to join on meetup.com

Hike Grays and Torreys with some KCHWC Patients and Staff

103_3423It is the perfect time of year to lace up your hiking boots and summit a Colorado 14er!

On Saturday, August 29th, Kambeitz Chiropractic patients and staff will be meeting up to hike Gray’s and Torrey’s Peaks located in Colorado’s front range mountains. Organized by “Trainer Troy,” full details about the event, and to RSVP, are on Meetup.com.

Leading up to the hike, Troy will be giving information on how to truly prepare to hike a Colorado 14er!

This will NOT be a guided hike as the group will be too large and varied to keep together. Rather, participants will meet at the trailhead and from there everybody will be allowed to hike at their own desired pace.

Extended hours for chiropractic adjustments and personal training

Starting Tuesday, April 14th, our office hours will be expanding.  This includes our training hours and our adjusting hours.  Some of you probably don’t know that Amber, at the front desk, is also a certified personal trainer.  Amber will be available for training every Tuesday from 10 AM until 12 PM.  This is a perfect opportunity to get in a workout over your lunch break.  Along with expanded workout hours we are also expanding our adjusting hours.  Dr. Ryan will be available for adjusting from 11 AM until 3 PM every Tuesday.  We know how busy your schedule can be and giving you another afternoon option to schedule your adjustment should make things easier.  These expanded hours will enable us to help more people and be available to ease your scheduling challenges.

Please call to schedule your appointments and enjoy our expanded office hours.

Beginner Yogis Welcome

Woman Doing Exercise Image courtesy of Ambro / FreeDigitalPhotos.com
Image courtesy of Ambro / FreeDigitalPhotos.com

A patient told me, “trying something new can be intimidating.” Our yoga classes are designed around just that thought process.

You don’t have to be flexible to practice yoga. You don’t have to have great balance to practice yoga. You don’t have to sit with your legs crossed and say “Ummmm” to practice yoga.

People practice yoga to become flexible, to gain better balance and become more calm.

  • Yoga has been shown to:
  • Complement your adjustments
  • Stretch your tight muscles
  • Strengthen your weak muscles
  • Improve your balance and posture
  • Relieve stress

We have weekly Thursday classes from 8:15 AM to 9:15 AM. Each class is only $20! Please call ahead to schedule to join us. Also keep an eye for Saturday classes when the clinic is open.

Correct Workout Form: Straight Leg Dead Lift

In this how to video, personal trainer Troy Bacon, demonstrates and explains how to properly do a straight legged deadlift, also known as a Romanian deadlift. This is an exercise that is commonly done incorrectly, which can cause injuries to the lower back.

Breast Cancer Prevention Through Lifestyle

You know it is October when the NFL is suited up in hot pink, for breast cancer awareness.  While awareness is a wonderful thing, let us not forget that cancer can be prevented.

Yes a small percentage of cancers are genetic, but at least 50% of ALL cancers can be prevented, a well known statistic agreed up by even the National Institutes of Health and National Center for Biotechnology Information.

Each October the focus is for the early detection and treatment of breast cancer, rather than prevention. We know about the importance of mammograms and self-breast examinations, and are grateful for radiation and surgical treatments that save lives.

Yet we must remember that early detection and treatment of breast cancer is in NO WAY, SHAPE, OR FORM, a means to prevent breast cancer. So, let’s talk about prevention. Here are just a few suggestions:

  1. Exercise, exercise, exercise. Adipose tissue (fat) manufactures estrogen in the body and breast cancer is an estrogen dependent tumor. Therefore the more fat cells you have, the more estrogen you make and the higher chances you have for developing an estrogen dependent tumor. 30 minutes per day is best.
  2. Maintain a Body Mass Index (BMI) below 30. After menopause, obese women (over 30 BMI) have double the risk of breast cancer compared to women with a normal BMI. We can coach you to drop the weight with proper nutrition and exercise, through our 8WW program.  The 8WW program can be adjusted for people of all fitness levels and ages to benefit from.
  3. Burn away abdominal fat. The worst place to carry fat is around your middle. Your waist measurements should be less than 35” if you are a woman and less than 40” if you are a male. A high amount of abdominal fat is linked to breast cancer. If you haven’t visited our gym yet, get a complimentary personal training session to learn how to build your core strength.
  4. Eat healthy consistently. Eats lots and lots of cruciferous vegetables. Cruciferous vegetables, such as broccoli and brussels sprouts, contain a substance called “indole-3-carbinol”.   This substance is a proven anti-oxidant and improves the detoxification of estrogen in the body. Flax seed and soy products are also important in balancing hormones in the female body. Our 8WW program focuses on making healthy eating decisions part of your everyday lifestyle.
  5. Take Vitamin D. Studies are linking Vitamin D deficiency with increased breast cancer risk. Take a minimum of 1000 IU’s of Vitamin D3.  Pick up a bottle at our front desk during your next visit.
  6. Don’t accept breast cancer to be your destiny, even if you have family history. Your mind set is probably the single most important deterrent of cancer that your body has.   Believe that your body has the power to heal, and it will.
  7. Improve your immune system with regular chiropractic adjustments. Not only do adjustments boost your immune system, it enhances every aspect of well-being. Schedule your next adjustment with one of our three doctors at 303-790-6000.

Breast Cancer Awareness Ribbon

Your Heart Rate and Longevity

Heart Rate and Longevity?

heartbeatYour heart is an amazing muscle!  It beats around 3 billion times in an average adults life span.  The interesting statistic is that everybody gets around 3 billion beats.  If you exercise, reduce your stress, eat healthy, get massages and chiropractic care you will achieve a lower heart rate.  A lower heart rate will use your 3 billion beats slower and you’ll live longer!  Our 8 Weeks to Wellness program combines nutrition, exercise, chiropractic care, massage and meditation to help you improve your heart health, lower your heart rate, and live a long and healthy life.

Super Saturday!

It’s back.  This Saturday, October 4th we’re open from 8:00-10:00 AM.  Help strengthen your heart by participating in our group fitness class.  While you’re here get an adjustment and a massage.  The combination of these three activities will promote health and help to lower your heart rate.  Call today to schedule your appointment.