Posts Tagged ‘exercise’

Reach Your Goals with Personal Training

Posted on: March 10th, 2014

Working with a personal trainer is one of the best ways to improve your quality of life.  A personal trainer’s job is to help his/her clients build strength & endurance, increase bone density, and potentially lose excess body fat.  There are lots of additional benefits of personal training such as disease prevention, weight loss, and enhancing your self-image.

Why do we hire personal trainers?  We all have our individual reasons but some of the most common are education, aesthetics, enjoyment, or escapism.  Accountability is an added benefit.   Keeping that appointment with the trainer will keep you on track for success.

Whether you are a high-performance athlete, a stay-at-home mom, or a senior citizen, personal training can guide you to a healthier, more fulfilled life.  Your trainer will discuss your goals and customize a plan based upon your unique needs and aspirations.

Your trainer will design a resistance training workout based upon the health and skill parameters that you want to train on.  Health related parameters include cardiovascular/muscular endurance, muscular strength, and flexibility.  Skill related parameters include balance, coordination, agility, speed, and power.

A personal trainer’s key responsibility is to make sure you do each exercise correctly, effectively, and safely.  Your trainer will help you find the optimal positioning for each movement based upon your own personal fitness level and exercise performed.  You will learn to master each exercise.  Selecting the right exercise and level of difficulty is also crucial. Too advanced of an exercise can lead to injury.

In addition, your trainer will help you find the inner strength and dedication to be successful.  Results may come slowly for some, so encouragement is needed to push through those tough spots.  Personal trainers are masters at helping you develop the mindset necessary to meet your goals.

So, why not take the plunge and jump into a personalized training program?   Align Wellness Center has several packages to choose from and a time to fit your busy schedule.  Call us at 847.564.9500 and let the health begin!

If you have any questions, please e-mail me at info@alignwc.com.  We provide pain management, rehabilitation, injury prevention, and wellness programs for Chicago and the northern suburbs of Chicago including Northbrook, Deerfield, Highland Park, Glencoe, and Glenview as part of a chiropractic wellness program.  To learn more about the office visit https://northbrookchiropractor.com.

POST-SURGICAL SCAR TISSUE MASSAGE

Posted on: February 24th, 2014

Post-surgical scar technique is a focused deep tissue massage applied directly to the adhesion site which helps to loosen restrictions caused by scar tissue and other post-surgery conditions.  After surgery, scar tissue forms at the incision site.  This adhesion decreases mobility and strength and prolongs the healing process.

The overall purpose of a scar tissue massage is to control the development of a fresh scar.  It improves blood circulation and promotes collagen remodeling by the application of pressure to the scar.  Massage breaks down the thick layers of collagen, which in turn prevents tightening of the scar.

Benefits of Regular Scar Massage:

  1. Tissue is softer and pliable
  2. Reduction of redness, itching, and pain
  3. Stimulation of new tissue growth
  4. Reduction of keloids
  5. Prevention of scar from being dry, cracked, and sore

 

Techniques used in Scar Massage:

  1. Cross-fiber Friction – Massage is performed perpendicular to the scar line.  This helps break down or loosen collagen fibers.
  2. Myofascial Release – Massage is gently using traction and twisting strokes to achieve full reflex range of the muscle.
  3. Stretching – This technique is used to help elongate the tissue and improve overall mobility.

 

It is important to seek a massage therapist right after surgery so that unnecessary suffering does not occur due to contractures, muscle adhesions, guarding muscles, and scar tissue resulting in lessened range of motions in the area of the surgical scar.

If you have any questions, please e-mail me at info@alignwc.com.  We provide pain management, rehabilitation, injury prevention, and wellness programs for Chicago and the northern suburbs of Chicago including Northbrook, Deerfield, Highland Park, Glencoe, and Glenview as part of a chiropractic wellness program.  To learn more about the office visit https://northbrookchiropractor.com.

 

Turn Off Your Brain and Turn On Your Heart

Posted on: February 14th, 2014

Valentines Day is here and what I love about it is that it reminds us to use our heart.  It’s a day to give, to hug, and to kiss. As humans we forget to do these things on a daily basis, we get lost in our schedules and our busy lives that we forget what really matters!

Feeling like your heart is closed off? Try these amazing heart openers that will leave you ready to love!

Upward Facing dog    –  This is one of the most used poses in yoga

Fish pose (my favorite)  –  This opens your heart as well as your throat.

Bow pose  –  Opens the heart, as well as the shoulders.

Wheel  –  This is a full back-bend which increases flexibility in the spine, opens the shoulders, and of course the heart.

Camel  – Stretches the quads, shoulders, abdominal, and heart.

 

If you have any questions, please e-mail me at info@alignwc.com.  We provide pain management, rehabilitation, injury prevention, and wellness programs for Chicago and the northern suburbs of Chicago including Northbrook, Deerfield, Highland Park, Glencoe, and Glenview as part of a chiropractic wellness program.  To learn more about the office visit https://northbrookchiropractor.com.

How to Beat the Winter Blues

Posted on: February 7th, 2014

Seasonal affective disorder (SAD) is a type of depression that occurs at a certain time of the year, usually winter.  The body’s internal clock is mostly controlled my melatonin.  Melatonin is a hormone that regulates sleep and wake cycles.  During the winter, longer nights cause the brain to produce and release more melatonin.  But this is done at the expense of serotonin, a neurotransmitter associated with the feeling of well-being.  The reduced production of serotonin from less daylight triggers mood-depleting feelings and behaviors.

Symptoms associated with Seasonal Affective Disorder:

  1. Increased appetite with weight gain
  2. Increased sleep
  3. Less energy and the ability to concentrate
  4. Loss of interest in work or other activities
  5. Unhappiness
  6. Irritability

 

What you can do to brighten these dark days:

  1. Use of a light box. A light box mimics sunlight and resets the body’s clock.
  2. Avoid Sweets. Craving sweet foods in the winter time may actually represent a depression-busting instinct.  Simple carbohydrates trigger and increase insulin.  This produces a rush of good feelings, but it does not last very long.
  3. Supplements. Foods high in omega-3 fatty acids help the brain use serotonin.  Fish oil supplements can reduce inflammation and help elevate mood.
  4. Exercise. A good workout is a great defense against winter depression. Exercise increases the neurotransmitter, dopamine, and helps in thinking clearly.
  5. Sleep. Excessive sleeping is a symptom of SAD.  Sleep quality counts as much as sleep quantity.  Getting up at the same time every day can help in enjoying the sunlight that is available during the winter months.
  6. Mind the Mind. Practicing yoga or meditation can help combat depression by chemically altering the brain thru mindfulness.
  7. Treat Yourself. Don’t forget to reward your body with a treat now and then. Whether it be booking a massage, an hour at the spa, or reading. A happy body and a happy mind are good companions.

 

Remember that a balanced combination of diet, exercise, and regular sleep can help most people overcome the winter blues.  In addition, continuing chiropractic care is essential to maximizing immunity and overall well-being. Follow the seven simple rules above during the winter months and you will be well equipped to battle the winter blues.

If you have any questions, please e-mail me at info@alignwc.com.  We provide pain management, rehabilitation, injury prevention, and wellness programs for Chicago and the northern suburbs of Chicago including Northbrook, Deerfield, Highland Park, Glencoe, and Glenview as part of a chiropractic wellness program.  To learn more about the office visit https://northbrookchiropractor.com.

Packing on the Pounds

Posted on: January 30th, 2014

There are a few things you can do to stop your body from packing on the pounds. You can improve your daily functioning and quality of life by making some of the following changes.
1. Get active – Sitting at your desk or being a couch potato can cost you your health. Get up and move regularly. Exercise is one of the healthiest ways to boost your metabolism and burn extra calories.

2. Healthy eating patterns – It’s much better to eat small, frequent meals or healthy snacks. In addition, snacking in front of the TV allows you to unconsciously eat much more than you should. Eating too late in the evening is also a bad habit because your body typically burns fat while you are sleeping. With a full belly, your body is busy digesting food instead of burning fat.

3. Avoid the drive thru & dining out – A recent study suggests that even one fast food meal a week increases the risk of heart disease by 20%. Make your meals at home to avoid processed, salt ridden, fatty, and sugary foods.

4. Bypass emotional eating – When we are anxious, sad, or depressed we tend to turn to comfort foods, those high in salt, sugar, or fat. Chemicals in our brain also bring about cravings for certain foods. When food is nourishing your emotions and not your body, you are on the path to weight gain.

5. Reduce sugar intake – Many doctors are now considering high fructose corn syrup and sugar to be toxic and to be more fattening than fat. In fact, it is estimated that 30% of the fructose in high fructose corn syrup and table sugar ends up as new fat. Drinking 1 soda pop a day increases your chances of obesity by 33%.

6. Read food labels – Low-fat foods aren’t always the healthier option, even though they are being promoted as such. These foods have added salts and sugars to make up for the lack of flavor when fats are removed. Opt for complex carbohydrates which are composed of glucose, the preferred source of energy for the body. The best carbs are those that offer a good amount of fiber as well, such as blueberries, kale, and broccoli which allow the body to function at its best.

7. Drink more water –Having two cups before dinner helps to increase the rate of your weight loss.

It’s never too late to develop healthy habits. Nurture yourself and you will feel the difference. You only have one body to live in, and the better you care for it, the better you will feel, now and in the long run.

If you have any questions, please e-mail me at info@alignwc.com. We provide pain management, rehabilitation, injury prevention, and wellness programs for Chicago and the northern suburbs of Chicago including Northbrook, Deerfield, Highland Park, Glencoe, and Glenview as part of a chiropractic wellness program. To learn more about the office visit https://northbrookchiropractor.com.


Align Wellness Center
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900 Skokie Blvd Suite 113
Northbrook, IL 60062
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