IN THIS ISSUE
LOW BACK School!
Recipe of the Month
AUGUST
SPECIALS!
FREE 30min Exercise Session w/Chris w/purchase of one 30 min Pain Release session 
 
Bring a Friend for FREE
to Low Back School!
 
1/2 OFF 
 30min session w/Chris with any Yelp review or Testimonial! 
MAKE AN APPOINTMENT
YELP Us!
If you have exprerienced my services and would recommend them, please write a review!
SUBMIT A TESTIMONIAL! 
and get 1/2 OFF a 30 min
 SESSION!
Health Food of the Month! 
 
Hemp Powder
 
This podwer is full of healthy omega 3's and all 10 amino acids. I use it in water to keep me energized throughout the day or make a smoothie with banana, almond milk, and strawberries.
You can find it at whole foods.
Chris' Crazy Food Inventions 
 
Peanut Butter Coffee Milk
 
Take the leftover milk (I use organic  almond milk) from a bowl of Organic Peanut Butter Panda Cereal and use it to sweeten your coffee. You can find the cereal at Trader Joes, Whole Foods and a few others.
FACEBOOK  LINKS
OFF-SITE TEAM 
 Chiropractic
Issue: #2 August 2009
New Website and Fitness Contest Coming  Soon!
 
Bio Pic of ChrisPlease stay tuned for lots of contests and a whole new website at www.exerciseprogression.com.
In the meantime, please enjoy some more monthly specials and thank you so much for your
support! 
P.S. I will be OUT OF TOWN  8/10-8/15 
 
LOW BACK SCHOOL
 
Low Back School Image
 
Based on Chris Hallford's book, Exercise Progression for Low Disorders, this course will teach the participant anatomy, injury mechanisms, daily activity modifications (D.A.M.'s), and exercises that will safely progress any individual with low back pain.
It is recommended to participate 3x per week for the length of each phase, otherwise results will vary greatly.
We can tailor times and days around your schedule!
Phase I covers anatomy, injury mechanisms, D.A.M.'s, and specific activation exercises
Phase II covers more advanced exercises
Phase III integrates all types of exercises at a low to moderate level, and thus preparing the body for any type of training
*All participants with acute low back pain will need a doctor's referral
*All participants will receive a complimentary evaluation to make sure the course is individualized and appropriate
 
Let us help you BEAT BACK PAIN FOR GOOD!
 
Commitment Specials:
- 20 wk program, 3x per wk = $900 ($15 per class!!)
- 20 wk program, 2x per wk = $700 ($17.50 per class)
- Purchase 1 session at a time = $20 per class
 
Call us (408) 945-1474 or Email Chris@exerciseprogression.com for more info!
Exercise of the Month 
 
Wall Posture 1 The Center
Wall Posture Exercise
Standing with your feet at least 3 inches away from the wall (the further away the easier the exercise is). Progress to arms behind your head once arms at your side is easy.
 
Do  
  • Flatten your entire spine against the wall.
  • Use the lower abdominals to flatten the lower back or "tuck in your tail." While this is an exaggerated pelvic tilt compared to your ideal, it is a great way to strengthen the appopriate muscles that keep you in a more neutral position.
  • Suck in your stomach slightly as you breath normally
  • Gently try to push your head back to touch the wall.
  • Remember this exercise so you can practice it throughout the day at your desk, driving, waiting in line, etc. Not this exact posture of course, but the concept of using the right muscles to ASSUME THE MOST EFFICIENT POSITION AGAINST GRAVITY.
Do Not
  • Squeeze the buttocks or bend the legs to flatten the low back.
  • Push the head back too far, otherwise you will strain your neck.The head should be looking straight, not upward. If you have to tilt your head to touch the wall then you need some practice before your head can touch and stay straight. Some people with extreme foreward head posture will never be able to touch the wall with their head, and that's ok. Learn to stay within your limits and you will find health.
  • Take this exercise lightly. It is difficult and can cause muscle strains if done too intensley.

Do 1-3 minutes 2-3x per day until it is easy

This exercise works the core and spinal muscles that support posture all along the spine and hips.. 


*This is a great exercise for all levels of people and should be done as a tester every once in a while to check posture.
Recipe of the Month 
 

cook!sf logo

 
 

This month, we thought we would share with you a really simple and healthy recipe. This is great for a fast week night dinner, and also fancy enough for company! The best part is, you can always substitute the kale for different types of veggies based on the season - it works well with sugar snap peas, green beans, mustard greens, and lots more!
 
Happy eating!
 
Pan-fried salmon with dill mustard and sautéed kale with shallots (Serves 2)
 
 
Dill Mustard
¼ tbs mustard
¾ tbs organic mayonnaise
1 tbs minced fresh dill
1 tsp lemon juice
salt & pepper to taste
 
   
Prepare Dill Mustard
1. Blend all ingredients together
 
The key is to taste as you blend. Feel free to add more dill or lemon juice depending on your taste. Some people like a higher ratio of mustard to give it more kick. Just experiment!
 
Kale with Shallots
2 tbs olive oil
1 lb organic kale, chopped
2 tbs thinly sliced shallots
Salt & pepper to taste
   
Sautéed  Kale with Shallots
1. Heat pan and add olive oil.
2. Add shallots and stir for 2-3 min.
3. Add kale and cook for 2-3 min.
4. Add ½ cup of water and cook kale for 6-8 min until kale is tender.
5. Season with ½ teaspoon of salt and a few shakes of pepper.
 
 
2 wild caught Alaskan salmon (6 oz)
1 tbs flour
2 tbs olive oil  
 

Pan-fried Salmon
1. Dust flour over salmon and shake off excess flour.
2. Heat pan under high heat and add olive oil.
3. Pan-fry salmon for 2 min without moving them.
4. Turn over and fry for 2 more min.
5. Lower the heat and pan-fry for another 2-3 min on each side. 
Come Visit Us at Exercise Progression,
 
                    Where Rehab Meets Fitness!
 
 
Sincerely,
 
 
Chris Hallford
and the Exercise Progression Team