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.
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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Heart Rate and Longevity?
Your 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.
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.
What does a lacrosse ball, plus sore muscles add up to? Pain free muscles. Even if you, nor your kids have picked up lacrosse, a lacrosse ball is a helpful and inexpensive tool to work sore muscles. We have the 4-1-1 on using a lacrosse ball with the assistance of Thomas DuBois, Certified Massage Therapist at Kambeitz Chiropractic.
A lacrosse ball is not a substitute for stretching but works in addition to stretching for loosening tight muscles.
The lacrosse ball works best on smaller muscle groups and those that are hard for the foam roller access. Examples being the muscles between your shoulder blades, the gluteal muscles on the posterior and side of the pelvis, pectoral muscles and even the hip flexor region. The lacrosse ball also works well in the area just above the pelvis in the lower back. It can really get into the attachments there in a way that the foam roller will not.
Increase pressure gradually. Work into the tissue instead of forcing the ball to the deeper surfaces. Forcing deep pressure to begin with can have the opposite effect and cause the muscles to want to tighten up against you. When you find the tender areas, hold pressure as I you would with a foam roller.
The next time you’re visiting the clinic be sure to ask one of our personal trainers or massage therapists, if a lacrosse ball is a good solution to decrease your muscle pains before and after workouts.
Have you seen others at the gym rolling themselves over what looks like an oversized pool noodle? If you haven’t tried it yet, you should, and we’ll give you the pointers so you can try it for yourself!
The foam roller is a great tool to have at home to work through a tender muscle group after a strenuous workout or in the days following a personal training session at our clinic. If you haven’t tried a foam roller, or are questioning if your technique is helping, we have the 4-1-1 on foam rolling with the assistance of Thomas DuBois, Certified Massage Therapist at Kambeitz Chiropractic.
The first thing to understand is that foam rolling is not stretching nor should it be a replacement for stretching. Although some level of passive stretch may occur while foam rolling, the intention of foam rolling is to break up adhesions and scar tissue as well as induce a neuromuscular relaxation. The aim of stretching is to lengthen a muscle and foam rolling will never lengthen an muscle the way stretching does because it does not take the muscle to the end range of its motion. Foam rolling should be done in addition to stretching, not in place of.
The roller works best on large superficial muscle groups which includes hamstrings, quadriceps, adductors, IT bands calves, superficial glutes, latissimus dorsi, and erector spinae (which are the groups of muscles that create the columns on either side of the spine).
When rolling over your muscles, you will find areas that are more tender feeling than others. Feel free to hold pressure on this area for thirty seconds or until the tender feeling decreases. Whichever comes first. If the area is so tender that it causes your muscle to feel as though it is tightening in response to using to the pressure, lighten up. Avoid using the roller over bony surfaces.
The next time you’re visiting with one of personal trainers or massage therapists, be sure to ask for a complimentary copy of common foam roller exercises and areas to work. These instructions can lead you through a good general full body foam rolling routine.
Cassie is a personal trainer at Kambeitz Chiropractic and in this video discusses the proper squat technique.
Many of our patients come in thinking that they can’t do a squat because they have knee and low back pain. Squats are the perfect exercise for strengthening these problem areas. One key thing to remember is always work out in a pain free range of motion. If you have to shorten your range of motion due to pain, that is totally fine.
Many people squat incorrectly by leading with their knees which causes their heels to start coming up mid-squat. When you lead with your knees you are putting a longitudinal force on your knees.
Another common form mistake is allowing your knees to come in while squatting. This is caused by a core weakness and really tight IT bands. Any of us at Kambeitz Chiropractic can help you foam roll your IT bands and stretch.
Here are some things to look for in a good squat:
- Stand with your feet hip width apart, and your toes in line
- When you squat you always want to lead with your butt. Squeeze your cheeks and get your glutes will be engaged.
- Sit back a bit, to keep your balance across your entire foot, keeping your heels on the ground.
- Make sure that your ankles and knees stay in line.
- Squat down as far as you can come down and then stand back up.
- Again you want to make sure your heels aren’t coming up off the ground, and that your knees aren’t coming in.
Please visit our YouTube channel for more workout tips.
Cassie, a personal trainer at Kambeitz Chiropractic offers a couple of tips for adjusting a bike for proper pedaling form.
When you are in the proper pedaling position, you can comfortably reach the pedals. Your knee should be at about a 30 degree angle. You don’t want it totally locked out, and you don’t want to be scrunched up too much.
Whether you are on a stationary bike, or on a bike on a road or trail, you will want to make sure that your feet are placed on the pedals securely. I notice a lot of people trying to pedal with their tippy toes. This makes your calves have to work extra hard with each pedal stroke, and puts the rest of your leg in a poor position. Think about pedaling with the ball of your feet and you will get a lot more power out of your stroke. You will also get a better workout for your glutes and quads by pedaling with the ball of your foot.
Please visit our YouTube channel for more workout tips.
In this video, Troy Bacon a personal trainer, and runner explains the gait analysis services available at the Kambeitz Chiropractic gym. Gait analysis is a unique service that we offer here to our runners to evaluate their running form, to see whether they’re running safely and effectively.
So how do we do a analyze a runner’s gait?
We send the runner through a brief warm up on the treadmill for 3-5 minutes at a nice easy pace. From there we capture video using our high speed camera. We start with a side angle view, and will capture 30 seconds of video from that location. From the side view what we can see is if they have appropriate knee drive, and if they are heel striking.
Then we place the camera to record from behind the runner, to get a different angle. From the rear we can witness how the joints are moving, and whether the runner is pronating or supinating at the ankles (which means rolling in or rolling out).
We look for anything that is going to effect the efficiency of the runner’s gait. From the gait analysis, we can recognize if your running shoes are correctly supporting your feet and ankles, and if there are problem areas that need extra stretching and strengthening to improve your form and decrease your risk of being injured by running.
Want on the treadmill for a gait analysis?
We would be glad to schedule a gait analysis for you at your next personal training session. Give us a call at 303-790-6000 to schedule.
Take a moment to check out this video from the Heart and Stroke Foundation.
While we’re not affiliated with the Heart and Stroke Foundation, we think this is a great video to take a perspective on your health.
In the 8 Weeks to Wellness program manual, a point is made between the quality of your health and the quantity of you health.
Many people live into their eighties and nineties. But if the last 20 years of your life are riddled with pain, can’t remember your name, take eight different medications, live on dialysis, or depend on someone else to care for you, are you truly living?
8WW Program Manual, 2nd edition, page 5
So if your retirement goals include meeting and playing with your grand kids, traveling, and trying out new hobbies you didn’t have time for when you were younger, your efforts today will pay dividends in your future.
Discover your why – the motivation to improve and maintain your health and wellness. Then along with the knowledge of professionals whether it be through our 8WW program, or programs made available by organizations like the Heart and Stroke Foundation, you can set out to make better health decisions that impact the rest of your life.
How do you plan on living the last 10, or 20 years of your life?