|
|
|
Issue: # 7.0
|
January/2009
|
|
|
|
|
ASC HEALTH & WELLNESS NEWS
Greetings!
Happy 2009! I am so excited to see the New Year off to a great start, and I hope that you are, as well! I recently listened to a lecture entitled " I'll start on a diet tomorrow and other lies we tell ourselves". It was the perfect reminder of all the "To-do's" that I have been putting off over the past, well, no need to go into details! Needless to say, it did the job in motivating me to pick up and restart some of the "projects" I have terrifically been procrastinating. So what about you? Have you taken the time to consider some New Year Resolutions? Whether you have or haven't, this newsletter will provide recommendations that will help start you on your way to reaching your best health and performance levels yet! In addition, as we build our monthly newsletter base, we realize that some of you may have missed a few issues. During the upcoming months we will be providing links to archived issues, as well as information presented at past presentations in our Body & Mind Lecture Series. Want them sooner? Just email us and we'll send them your way! In the meantime, thank you for your continued trust and support! Best wishes for a happy, healthy and successful year ahead! Warm Regards, Dr. Katrina  |
|
EXERCISE TIP of the MONTH: WALK YOUR WAY to RELIEF
I know what you're thinking. "Walk? Seriously- that's all you have?" Yes! Walk. Unfortunately, the majority of Americans spend the majority of their time sitting. Even those who don't are in a routine with their daily a ctivities...
...and trust me, I've heard the excuses before. In fact, I've probably made some of them myself a few times. Does "I have no time, I have too much to do, I walk around all day" sound familiar? The fact is, getting up and going for a walk, even as short as around your home or office building, can have several tremendously positive impacts on your health.
1. Walking can help to increase the resting heart rate. This can help to kick-start the calorie burning process otherwise known as your metabolism. Even if you are used to running around the house after kids or laundry and think walking wouldn't make a difference for you, think again. Your body adapts to conserve calories to meet the needs of your current activity levels, so adding in an impromptu walk now and then can force it to burn even more.
2.Walking can help to decrease stress and its effects. Mentally, research has shown that physical activity can help to positively affect brain activity. Taking a walk can help you to take a breath, get away for a moment and refocus your brain thus achieving better productivity levels.
Physically, getting up and taking a walk allows the body to relax into a more natural posture, rather than the one we are forced into when gleaning over the computer. Not only does it allow muscles to take a break, but the increase in oxygen exchange caused by even slight physical activity can boost the mood, and improve circulation. Taking regular breaks from prolonged sitting by walking and stretching can help prevent side effects such as neck pain, back pain and headaches.
Reminder: If you are experiencing pain of any kind, be sure to follow up with your healthcare provider. These exercises are provided strictly as a benefit to help you improve your general wellness, and should not be used in place of a proper diagnosis or treatment plan.
|
 Healthy Start Suggestions for the New Year!
The Trim Body System Journal is a motivating force that takes you
step-by-step through four weeks of the Carb Control Strategy eating
plan.Use this tool to learn better eating habits, and record your progress and activities along the way. Begin. Be fit. Believe.
Simply Nutrilite™ Women's & Men' Supplement Packs It doesn't have to be difficult or time consuming to get the extra nutrition you need. It's perfect for active individuals like you. You don't need to study ingredient
labels or figure out which supplements you should take. Everything's
right here in convenient daily packs with Men's and Women's specific formulas.Nutrilite® Glucosamine-7 Helps improve joint health while also providing valuable antioxidants. 5-Loxin® ingredient in Glucosamine-7 is clinically proven to improve joint function and flexibility in one week. Especially helpful for those with chronic knee or hip pain, arthritis, and those who may be putting in high mileage during weekly exercise.
Do you have trouble drinking enough water? Make it easier while helping your water do more, with flavorful Nutrilite® Twist Tubes. Find the power to transform water into a refreshing
beverage with health benefits. Strawberry Kiwi flavor for Immunity
includes 1000mg of vitamin C and B complex to help power through your day,
protect your cells, and act as an immune system booster. Vitamin C is a powerful natural anti-inflammatory which also aids in assists in tissue repair.
For more great products, check out the website at www.MyNutritionalFitness.com today!
|
|
SEASONAL TIPS: RESOLUTION REALISM
At some point either before or after the start of January, most of us at least contemplate making a list of New Year's Resolutions. Sometimes making a change can be intimidating, but with the right tips, and a little support, just about  anything is possible!
* What are you REALLY waiting for? When it comes to making changes, no time is ever "perfect". Nothing comes easily, nor does it come completely by chance. So stop making excuses! Change means making choices, and standing by them even through the consequences and hard time. Stick it out through the rainy season and maybe not over night, maybe not next week or even month, but eventually, you'll be certain to find not just a rainbow, but your rainbow.
* The key to actually achieving resolution goals is to keep them realistic and attainable- after all, no one said that you can create another goal once we've achieved it! Have you always wanted to run a marathon but never really gone running more than a mile? Have you dreamed about being a size 6 but are currently a size 14? Make those your long term goals, but in in the meantime, set short term goals such as "I will be able to run 1 mile without stopping by the end of this month, and 3 miles by the end of next month." Start simple. They aren't "baby steps". Consider them short-ter steps and they'll always keep moving you forward.
* Never base your goals on someone else's achievements. If someone you know has done something great that you really admire, use it as a motivator. However, don't use it as a way to judge or rate your own accomplishments. Remember, we all have different physiology, different genetics, education, opportunities, etc. Forget about what they have, and focus on what is ready and waiting to be reached for YOU.
* Delete the words "I can't help it," "It's not my fault," and "It's too late", from your vocabulary. Of course some situations come into our lives that are out of our control, but there are always aspects that ARE ours to direct. By taking responsibility for where we are in our life, health, finances, or whatever our situation, we are able to better focus on where we are going, and better yet, where we want to take ourselves.
* If you fall off the boat, get back on! Not all goals are accomplished the first time around. If you start to slide back, take inventory of what pulled you off course, and make the effort to avoid it the next time.
* Share your goals and keep track of your progress. Those who take part in journal writing, group activities, and spending "quality time" with friends and family sharing about their experiences and goals often have a higher rate of success for both sticking with their plans and accomplishing the goals themselves.
* If You're Trying to Lose Weight: Movie stars and models don't know everything about dieting. They get paid to lose weight, and usually have a personal trainer kicking their butt to make sure they do. Instead, get advise from a certified professional in each of the following areas: Nutrition- general eating habits AND supplements, Exercise- cardio AND weight training.
- Also, remember that its OK to enjoy your favorite foods such as chocolate and a triple latte every now and then WITH DISCRETION. This doesn't mean nibbling all day, nor does it mean bingeing! If you have to start at once a day, cut yourself back to once a week "celebrations" to rewarded your weekly accomplishments and keep cravings at bay.
* If You're Trying to Quit Smoking: Tell your friends that currently smoke that you plan on quitting. If their really your friends, they'll respect your decision and will be less likely to smoke around you or offer you a highly tempting cigarette which could pull you off your road to success.
- Ladies! Studies have shown that women who quit smoking during the second half of their menstrual cycle had a higher rate of success than those who tried to quit during the week or two before their cycle when hormonal changes and PMS make cravings more acute.
* If You Want to Change Your Outlook on Life: There are hundreds of organizations available to join both online and in person to offer advise and support. Consider asking your local chamber of commerce, church community, www.Meetup.com, or even Google about local community groups, life coaches, physicians, psychologists, and advisors to help you on your road to change.
- Make this the year where YOU come first!To learn more about how chiropractic care, Active Release
 , personal training and nutritional improvements can help improve your
pain, stress, and immune levels, contact us today!
|
ASC RECEIVES 2008 BEST of SAN DIEGO AWARD
WASHINGTON D.C., December 8, 2008 -- Action Sports Chiropractic
& Wellness has been selected for the 2008 Best of San Diego Award
in the Chiropractic Clinics category by the U.S. Local Business
Association (USLBA). The USLBA "Best of Local
Business" Award Program recognizes outstanding local businesses
throughout the country. Each year, the USLBA identifies companies that
they believe have achieved exceptional marketing success in their local
community and business category. These are local companies that enhance
the positive image of small business through service to their customers
and community. Various sources of information
were gathered and analyzed to choose the winners in each category. The
2008 USLBA Award Program focused on quality, not quantity. Winners are
determined based on the information gathered both internally by the
USLBA and data provided by third parties. Want to find out more? Be sure to check our News & Events Page regularly for fun and interesting events at ASC and around San Diego County. You can also visit the ASC BLOG ONLINE at www.ActionSportsChiropractic.blogspot.com. If you have an event we should know about, email us at DrKatrina@ActionSportsChiropractic.com!
|
|
|
|
Action Sports Chiropractic & Wellness
is San Diego's premiere location for developing and
maintaining an active lifestyle. Whether you are looking to get
through the
pain and discomfort of a new injury, motor vehicle accident, manage chronic stress and
headaches, or to
improve your strength, fitness and posture, we'll provide a step by
step,
personalized approach to reaching those goals as quickly as possible.
We
believe that an active, goal oriented approach is the best way reach
your
optimal performance levels. If you've been searching for a place that
understands the demands and needs of an active lifestyle, we're confident
you'll like what you'll find. What are your goals? Come check us out at www.actionsportschiropractic.com or call 858.481.0303 to make an appointment and start reaching your goals today!
Sincerely,
Dr. Katrina M. Stopper, DC, ATC, CSCS
Action Sports Chiropractic & Wellness
|
|
|
|
|
|
