Friday, March 29, 2019
Thursday, February 21, 2019
Wednesday, January 23, 2019
Monday, December 31, 2018
Thursday, December 27, 2018
Wednesday, November 21, 2018
Wishing everybody a safe and
Happy Thanksgiving 🍁
I am so grateful for the confidence given by so many, to assist you with restoring your health and quality of life🙌
So very grateful for God, family and friends in my life🙏
Proud and thankful for living in this amazing country we call USA 🇺🇸
Wednesday, August 15, 2018
Patient reported a 65-70% improvement after treatment session, which made his (and my) Monday great again!!
Typically Ice/Heat treatment and Stretching Exercises are recommended for homework.
Photo credit: Gaywynn M Vuijsters
Thursday, July 12, 2018
I am focussing mostly on my Facebook account to keep you informed.
There you'll find most all information about my clinic.
Please click on the Facebook Badge listed on the right side of this page and become enlightened.
Wednesday, April 18, 2018
Great post from EMBRK Lifestyle.
💡 The amount of time I've seen some people spend on a foam roller (way too long), you would think their workout split is push/pull/foam roll. Let's dive into what foam rolling does, what it does not do, how it works and how we can optimize our results.
🔹Foam rolling does(based on research):
-Increase range of motion (albeit for a short time <10 minutes)
-Decrease delayed onset muscle soreness (DOMS) when foam rolling post-workout
🔹Foam rolling does not (based on research):
-Break adhesions or knots in your fascia (takes over 9000N of force to influence fascia 1%, amateur boxers can punch on average roughly 2500N to give you an idea of how much force that requires)
-Increase muscle performance (it does not decrease it either)
🔹Mechanism of how foam rolling works (mainly theoretical, still needs more research):
-If we are not breaking knots or adhesions then how do we get new range of motion? It kind of works like a massage in the sense that we believe the foam rolling is decreasing neurological tone in the muscle. If we decrease the tone then we can have better tissue extensibility (limited).
-The 'massage' that foam roll gives may also help improve blood flow which is why it may help prevent DOMS (yet to be researched on a physiological level).
🔹 Optimizing our foam rolling routine (based on research):
-Used in conjunction with static/dynamic stretching and loading yielded longer results
-4x30 seconds had the same amount of ROM benefits as 2x10 seconds, so stop rolling yourself like a pasta
-You should not spend more than a couple of minutes (<5 minutes) foam rolling before and after workouts IF you want to use it as a tool
📚Cheatham SW, et al. The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. Int J Sports Phys Ther. 2015.
Friday, March 23, 2018
Thursday, March 22, 2018
These guidelines make life work better.
You will receive a body. You may like it or hate it, but it's the only thing you are sure to keep for the rest of your life.
You will learn lessons. You are enrolled in a full-time informal school called "Life on Planet Earth."
Every person or incident is the Universal Teacher.
There are no mistakes, only lessons. Growth is a process of experimentation.
“Failures" are as much a part of the process as "success."
A lesson is repeated until learned. It is presented to you in various forms until you learn it -- then you can go on to the next lesson.
If you don't learn easy lessons, they get harder. External problems are a precise reflection of your internal state. When you clear inner obstructions, your outside world changes. Pain is how the universe gets your attention.
You will know you've learned a lesson when your actions change. Wisdom is practice. A little of something is better than a lot of nothing.
"There" is no better than "here." When your "there" becomes a "here" you will simply obtain another "there" that again looks better than "here."
Others are only mirrors of you. You cannot love or hate something about another unless it reflects something you love or hate in yourself.
Your life is up to you. Life provides the canvas; you do the painting. Take charge of your life --or someone else will.
You always get what you want. Your subconscious rightfully determines what energies, experiences, and people you attract -- therefore, the only foolproof way to know what you want is to see what you have. There are no victims, only students.
There is no right or wrong, but there are consequences. Moralizing doesn't help. Judgments only hold the patterns in place. Just do your best.
Your answers lie inside you. Children need guidance from others; as we mature, we trust our hearts, where the Laws of Spirit are written. You know more than you have heard or read or been told. All you need to do is to look, listen, and trust.
You will forget all this.
You can remember any time you wish.
Thursday, March 15, 2018
Tuesday, March 13, 2018
🔹Why is that important? Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. So with increased exercise over your lifetime,you're not going to cure dementia or Alzheimer's disease, but what you're going to do is you're going to create the strongest, biggest hippocampus and prefrontal cortex so it takes longer for these diseases to actually have an effect.⠀
🔹You can think of exercise, therefore, as a supercharged 401K for your brain, and it's even better, because it's free.⠀