7 Steps to Be a Morning Workout Person

Even if you are an early bird, getting up before the sun rises to go sweat your butt off can be seriously daunting. The good news: It is possible to become a morning workout person. Just follow these 7 steps.

Step 1: Pack a bag. Every night when you get home from work, put your dirty gym clothes in the hamper and set aside a crisp, new exercise outfit. Having to dig through your dresser drawers at 6 am is no fun.

cardio-running-on-a-treadmill-picjumbo-comStep 2: Force yourself out of bed.  Move your alarm clock across the room That way you can’t sleepily snooze-button your way through your morning sweat session.  By forcing yourself to jump out of bed to silence the dreaded buzzer, you are forcing yourself to wake up quicker.

Step 3: Have a light snack. Eating a full meal in the morning before your workout can make you feel sick. Instead, try something light before your workout so you are not starving and then another light snack after.

Step 4: Skip the booze. A glass of wine at dinner can be a great way to unwind, but even a small amount of alcohol can make you sluggish in the morning. If you do drink the night before, just make sure to drink extra water before you go to bed.  Otherwise, you could be dehydrated during your morning routine.

Step 5: Go to bed early. Once you get into a routine of waking up early, you’ll automatically start going to bed earlier.  Adequate rest will not only improve your mood but it will allow for adequate recovery time for your body.

Picture1Step 6: Make friends. It can be easy to slip up and forget to go to the gym. Something that can keep you motivated is making friends at the gym who will help you stick to your routine. Set up a schedule to encourage these dates and watch your health improve with a buddy!

Step 7: Plan your routine. Having a plan will make hitting the gym early in the morning much easier. Sign up for a fitness class or map out your exercise routine. Utilize technology and try a new workout routine from the web. This will help spice up your daily workout and you may find a new exercise that’s just right for you!

If you need help getting started on an exercise routine let us know!  Our exercise department can help you create specific routines to focus on your target areas!!

Take a Hike! Tips for changing your walking game

Are you tired of walking the same streets and sidewalks in your neighborhood? Try a Hike this Summer! Hiking can provide a unique setting and experience to exercise the body, clear the mind, and enjoy Mother Nature at very little cost.

Unlike specific sports, hiking does not require any special skill or expertise. Hiking is essentially walking, which is considered to be one of the most perfect forms of exercise for your body.

Various trails provide grounds to accommodate the beginner to advanced hiker. If you are just starting out, choose a wide trail with low grades, and then advance to more steep and rocky grades.

couple-relaxing-after-mountain-hiking-picjumbo-com

The health benefits of hiking are nearly endless, including weight loss, prevention of heart disease, decreased hypertension or high blood pressure, improved and maintained mental health, prevention of osteoporosis, prevention and controlled diabetes, improved arthritis, and relief of back pain.

  Here are a few tips for a successful hike:

-Wear comfortable shoes and socks to prevent your feet from blistering

-Be careful when hiking up and down hills

-Keep your knees bent and use side-stepping maneuvers when hiking on steep trails

-Use hiking sticks or poles when needed

-Take your time, it’s not a race

-Be careful when crossing streams or other bodies of water

-Bring your own water and a snack if you’re doing a longer hike

-Check the weather before you go! Don’t want to get stuck in the rain or get a sunburn

-Dress in layers (it is better to start off warm and remove layers)

-Do not leave trash behind.

So grab your family and/or friends and check out these local Saint Cloud trails:

Quarry Park & Nature Preserve; St. John’s Arboretum in Collegeville; Warner Lake County Park: Mississippi County Park; or any local state park or state forest.

 

Pregnancy Pains? Try Chiropractic!

New mothers and moms-to-be can attest to the aches and pains that can accompany their pregnancies.  Most commonly, we see complaints involving low back and pelvic pain, but many women may also experience mid back and rib pain, muscle achiness, sciatica (pain into the legs), and heartburn.  These aches and pains can become a real nuisance for these women and make pregnancy a difficult time.

During pregnancy, the average woman can gain 25-35 pounds, or even more, which can place increased stress on her joints and tighten muscles of her neck and back.  Weight gain during pregnancy changes a woman’s center of gravity forward, which places further stress on her low back spine.

Pregnant women also create hormones to help relax and loosen the ligaments attached to the pelvis to accommodate for baby’s growth, which may cause imbalances of the spine and pelvis.

pregnantLuckily, chiropractic care can have a dramatic and positive effect on the pain a woman may experience during her pregnancy.  A chiropractor is trained to detect any imbalances that may exist in the spine and pelvis, as well as find muscles that may have tightened up due to her pregnancy.

Chiropractic adjustments are safe for both mom and baby and may be able to give immediate relief of pain.  Chiropractors can also recommend and perform muscle work and/or acupuncture to help with pain or other symptoms experienced as well.

Prenatal exercises can be prescribed to help stretch and strengthen muscles of the back and pelvis to prepare for labor and delivery.  Nutritional advice can also be given to help a women enjoy a healthy pregnancy for herself and her baby.

Chiropractic care can also help after labor and delivery.  During the first couple of months post-delivery, the ligaments that were loosened during pregnancy begin to tighten again.  It is important to treat any imbalances in the spine and pelvis brought on during pregnancy or from delivery before the ligaments return to their pre-pregnancy state to prevent further muscle tension and pain.

If you or a loved one is an expecting mother and has questions on the benefits of chiropractic during and after pregnancy, ask one of our doctors.  We love helping women enjoy their pregnancies naturally and pain-free!

 

6 Workout Mistakes That are Sabotaging Weight Loss

For most weight loss regiments there is the same formula to reach your goal: exercise and eat healthy. Mistakes in your diet are pretty easy to spot, but what about your workout?

The first step to avoiding mistakes in the gym is to recognize when/if you’re making them. Changing your habits can take some time, but if you start small and keep with it you will become knowledgeable and eventually see results.

  1. You didn’t warm up – Failing to warm up before a workout in one of the most common mistakes people make. You should warm up for 3-6 minutes before your workout. This warm up should include stretching muscles you will be using and a quick light jog, jumping jacks, skipping, or brisk walk to get your blood flowing. Warming up can also help prevent injuries.
  2. You are using the wrong weights – When doing weight lifting workouts in the gym (or at home) a common mistake is the weight you are using. Ideally you should to be doing 3 to 4 sets with 7 to 10 reps per exercise if the main goal is to put on walking-vs-running-featuremuscle and decrease fat. Find a weight that challenges you but is also realistic. It’s better to start off lighter and go up than start heavier and risk injury.
  3. Don’t rush your reps – To maximize your workout you should focus on each and every rep and go at a steady pace. If you’re pumping through reps too fast or swinging weights around you are increasing the risk of injury, therefore putting your goals at risk. By the time you reach your final set, the last few reps should give you a deep burn. If you’re not feeling that burn, maybe you need to go up in weights or do one more rep.
  4. Stop doing so much cardio – Running is a great cardio workout but 15 to 30 minutes is plenty for most of us, even if your goal is reducing fat. A good mix of weight-lifting and different forms of cardio 2-3 times a week is a good place to start. It’s different if you are training for a race (like the Minser 5k) ; keep running!
  5. You are working out too much – Don’t get us wrong, it’s healthy to workout, but you shouldn’t be pushing yourself too hard. If you push yourself way over your limit, you could easily injure yourself. Working out, whether at the gym or at home,  about 2-4 times a week is a good amount for anyone just starting.
  6. Not setting goals – Setting goals is a great way to keep you accountable for working out. It’s important to have a workout plan to help you stick with exercising. This way you can focus on the right exercises and equipment to use when you workout. Having a buddy workout with your is a great method to keep yourself (and your friend) accountable for your goals.

Whether you’re trying to lose weight or getting back into an exercise routine, it’s important to avoid these mistakes and decrease risk of injury. If you need help with your workouts contact us and we can set you up with our exercise specialist to go over your goals and get you working out!

TMJ? Try Massage!

Do you suffer from TMJ pain? If you experience pain while chewing, lock jaw, headaches, limited range of motion in the jaw, sore neck and shoulders, ringing in the ears and swallowing difficulties, you could be suffering from TMJ syndrome.

A common cause of TMJ include grinding of the teeth or clenching the jaw, usually at night while you sleep but can also happen during the day in response to stress. Another cause of TMJ is impact to the jaw, such as a fall or getting hit in the chin. In other instances it could be arthritis in the jointtmj-mayo.

Some key symptoms of TMJ can be ear aches, pain in the face, headaches, or sinus pain. Oftentimes people do not link these issues together but they often go hand in hand. TMJ pain can be felt in the joint, behind the ear, around the sinuses, in the skull face, neck and shoulders. (Learn more about TMJ and Chiropractic)

Massage therapy can be a very effective tool in reducing the pain and irritation that comes along with TMJ syndrome. Your massage therapist will evaluate the muscles of the head, neck, shoulders, and jaw. The jaw is compromised of muscles around the cheek and jaw joint, as well as muscles on the inside of the mouth. The massage therapist will work on the affected muscles to relieve trigger points to help reduce pain and improve motion in the jaw

Make sure to let your massage therapist knows all of your symptoms in order for them to better treat the problem. By creating a detailed picture of your pain, the massage therapist can focus on the muscles that are causing the discomfort.

Massage therapy is a good resource for getting rid of TMJ pain. If you have questions about how massage can better your pain or about TMJ, let us know!

Stressed Out? Try Massage!

There are numerous causes of stress that are present in our lives on a daily basis. When we become stressed our body reacts in various ways.

The top six symptoms of stress are:

  • Irritability
  • Anxiety
  • Lack of Interest
  • Fatigue
  • Feeling Overwhelmed
  • Depression

A great way to relax and combat these symptoms is through a relaxation massage! (you can find other methods here!)

c700x420A relaxation massage is one of the most naturally beneficial experiences that life offers. It helps reverse the body’s physical reaction to stress and strain, calms the mind and helps satisfy the human need to be touched in a caring, nurturing fashion. Massage techniques are designed to reeducate your body to relax, unwind, rest and assume to its proper state.

Massage therapists are trained to “listen” to your body. Meaning, they use their hands to feel where the tension is located and through various techniques reduce that tension. Most people put their stress in their neck or upper back and that explains why there is so much tension and tightness in that area when we become stressed.

Relaxation massages are good for people of all ages! If you have a teenager who is stressed with school work, sports, or just everyday life, a relaxation massage can help them combat stress.

Schedule your relaxation massage today!

 

Why Your Child Should See a Chiropractor

Why do millions of parents bring their children to a chiropractor each year? Is it only for when your child is hurting or for highly dramatic health conditions? Not at all!

More parents are bringing their children to chiropractors for day-to-day health conditions like colds, sore throats, ear infections, colic, asthma, bed wetting, falls, stomach aches, and the other thousand things that children go through as they grow up.

It’s important to understand that chiropractic is not a treatment for disease. Its purpose is to reduce nerve system stress, a serious and often painless condition most children (and adults) experience quite frequently.kids-health

Nerve system stress interferes with the proper functioning of the nervous system which can weaken internal organs, reduce healing potential and set the stage for sickness.

Many spinal problems seen in adults began as early as birth. Even ‘natural’ birthing methods can stress an infant’s spine and developing nerve system.

The resulting irritation to the nerve system caused by spinal misalignment can be the cause of many newborn health complaints.

When a chiropractor frees the nervous system from spinal stress, the healing power of the body is unleashed, immune system works more efficiently, and your child’s body functions more effectively.

Chiropractic adjustments are modified to fir a child’s size, weight, and unique spinal condition. They are both gentle and specific to the child’s developing structure. In fact, the pressure a chiropractor uses to adjust an infant is a similar pressure to that when you test a tomato to see if it’s ripe.

Has your family has experienced the may benefits of chiropractic care?