Back and Spinal Fitness at PUSH as Rx leads the field with a laser focus on supporting our youth sports programs. The PUSH-as-Rx System is a sport-specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes.
The program is the multidisciplinary study of reactive agility, body mechanics, and extreme motion dynamics at its core. A clear quantitative picture of body dynamics emerges through continuous and detailed assessments of the athletes in motion and under directly supervised stress loads.
Exposure to the biomechanical vulnerabilities is presented to our team. Immediately, we adjust our methods for our athletes to optimize performance. This highly adaptive system with continual dynamic adjustments has helped many of our athletes return faster, stronger, and ready post injury while safely minimizing recovery times.
Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics. PUSH-as-Rx offers specialized extreme performance enhancements to our athletes no matter the age.
Lauren Baldwin, never felt better about herself until after she came to Push-as-Rx �. Together with her husband, they came together to Push as Rx, where they were able to bond and become stronger. Lauren Baldwin appreciates how thoughtful and encouraging the trainers are, always making sure they are safe as well as always making sure every person is achieving their goals to become the best they can be.
PUSH-as-Rx � is leading the field with laser focus supporting our youth sport programs.� The�PUSH-as-Rx � System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team. �Immediately,�we adjust our methods for our athletes in order to optimize performance.� This highly adaptive system with continual�dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times. Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics.��PUSH-as-Rx � offers specialized extreme performance enhancements to our athletes no matter the age.
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Exercise physiologist & PUSH-as-Rx � fitness facility owner Daniel Alvarado breaks down what a Crossfit workout consists of, the benefits & basic guide to Crossfit.
CrossFit is a high-intensity, always altered, functional movement exercise plan which has found a massive increase in popularity all over the world since it started in the early 2000s. What originally began as an exercise plan to help train military forces, firemen and police is currently taking the fitness world. CrossFit workouts assure to maintain members in the most effective shape of the lives, building muscle quicker, promoting better healing and usually meeting a complete support network of like-minded folks in the act, also!
An increasing amount of accredited CrossFit trainers, gyms, and programs now being offered across the planet, you may be wondering what all of the fuss is all about.
CrossFit?
CrossFit is a type of conditioning and strength workout that uses your own bodyweight for resistance in order to build power all over. Consistent with the benefits of high-intensity interval training, this means no regular cardio workouts and hours spent in the gym. CrossFit workouts may be performed entirely without extra weights or any gear, even though some people will decide to make use of weights for certain motions.
As stated by the creators of CrossFit.com, several simple observations taken from top-performing athletes training over the previous 30 years have formed the basic principles behind CrossFit workouts. Here are some of the essential rationales why they �ve been growing in popularity ever since, and CrossFit workouts were introduced:
Hefty lifters have the ability to employ more power to tasks than endurance athletes. Powerlifters ? those who try to lift maximum weights within three efforts ? are especially powerful.
People and sprinters conditioned to do Burst Training are usually capable to fit the cardiovascular benefits and abilities of endurance athletes, but with less time spent training.
Endurance athletes and bodybuilders are usually very specialized in their sport � for example, being aerobically fit or quite muscular � but can be lacking in versatility (like having allover strength, power or stamina).
Doing HIIT workouts and training at high intensities (meaning workouts that will be unsustainable for extended intervals) leads to numerous health benefits, including more rapid weight loss along with more fat-burning and muscle-building.
HIIT workouts could be done immediately (under an hour or so and at times much less) and don�t demand someone to work out every single day to steadfastly keep up strength.
CrossFit brings together knowledge from a diverse background of the world physically healthy individuals to form one full-body work out high in mind-body benefits. Especially, CrossFit workouts cover �10 Fitness Realms� including:
Cardiovascular and Respiratory
Stamina
Strength
Flexibility
Electricity
Speed
Coordination
Agility
Balance
Accuracy
6 Benefits of CrossFit Workouts
1. Better Conditioning and Versatility
CrossFit programs are made to increase physical performance in a diverse way, whether it means being able to simply perform everyday tasks better (like mowing the lawn) or preparing your body for demanding competitions. CrossFit athletes train their muscles, joints and ligaments using functional movements, which means they�re useful for more than simply looking great in a bathing suit. Well rounded workouts that use large muscle tissues and different ranges of movement lead to better general health, strength, flexibility, posture and balance.
2. The Ability to Overcome Through Tablelands
CrossFit is broadly varied and based on compound, or functional, movements done in a high-strength manner. This type of training is considered effective at attaining fitness results in the quickest amount of time, while in addition helping you break through plateaus and apathy.
CrossFit isn�t just one kind of workout repeated day after day � in fact, it�s essentially the opposite. By continuously switching up the kinds of exercises performed, muscles used and intensity, CrossFit workouts keep you from plateauing since your muscles constantly must work in new ways. Each plan itself can be adjusted to accommodate all types of people, simply by changing up the weight load, duration as well as intensity of the workouts based on someone�s level of physical fitness.
3. Help Shedding Weight Fast
While lots of people fear doing steady state cardio exercises, yet force themselves to do them anyhow expecting to lose weight, they�re not constantly aware that high-strength explosion training exercises can burn off more fat and in less time.
A 2013 study published in The Journal of Strength and Conditioning unearthed that improvements in body composition, including fat loss and muscle gain, were critical for all those following a CrossFit plan, aside from their degree of first fitness. The reason behind the study was to analyze the ramifications of a CrossFit-established high-intensity power training (HIPT) program on aerobic fitness and body composition. A total of 23 healthy, adult men and 20 healthy, mature girls crossing all levels of body makeup and aerobic fitness finished 10 weeks of HIPT. Their workouts consisted of lifts like the squat, deadlift, clean, snatch and overhead press, performed as fast as you possibly can in a circuit style.
Body fat percentages were estimated before and following the training program along with maximal aerobic capacity (VO2max) to trail endurance developments. After 10 weeks of training, the results demonstrated significant developments of VO2max and decreased body fat percentage in both men and women. The critical correlation coefficients between absolute oxygen consumption and oxygen consumption relative to bodyweight additionally signal that CrossFit workouts help improve VO2max regardless of someone�s starting changes in their own fat and muscle percentages, body composition, sex, or level of fitness.
4. Less Time Spent Working Out, but More Results
Many people believe that they don�t have time to regularly exercise these exercise hacks try if you�re consistently time-crunched � and they could not be using that time to their greatest advantages when they do figure out how to squeeze in a workout. Group�based high-intensity functional training (HIFT) supplies time-efficient aerobic and resistance exercise at self-selected intensity levels. Studies show these kinds of workouts that are shorter and more intense, coupled with control on the intensity, can increase adherence.
A 2013 study done by the Department of Kinesiology at Kansas State University analyzed effects of HIFT as compared to moderate-intensity aerobic and resistance training (ART) on speeds of exercise initiation, enjoyment, adherence and objectives. They were more prone to keep up and found that HIFT participants spent less time exercising per week than ARTWORK participants, yet were able to keep exercise enjoyment. Considering that a lot of people decide not to exercise due to a deficiency of apathy or time, high-intensity exercise alternatives like CrossFit workouts should, therefore, be a part of public health interventions to improve task.
5. Ongoing Motivation and also a Solid Support System
Something which attracts many people and makes it stand apart is its strong sense of community. Due to the ongoing support that stems from your group-based exercise setting, CrossFitters get the added advantage of getting fellow athletes to help inspire, encourage and instruct the course inside the �CrossFit Box.�
Studies even suggest that working out in a group setting similar to CrossFit helps people to perceive the class more positively. A 2014 study published in The Journal of Strength and Conditioning collected questionnaires from a total of 144 members (88 females and 56 males) to assess participants� understandings of CrossFit target structures as well as the motivational climate supported by the trainer and fellow athletes. They found that although targets differed depending on sex, all members generally felt motivation to stay with the plan and changes inside their fitness-related goals as their membership time went on.
A support system is essential for keeping you on track and assisting you to overcome obstacles that may keep you from eating and exercising right. Group motivation means lower dropout rates and more liability, which equates to better results!
6. A Community That Supports Eating Like an Athlete!
Many CrossFit sportsmen opt to start out following the Paleo Diet to get stronger, thinner, quicker and enhance recovery time. Obviously, it is possible to do CrossFit workouts without needing to modify your daily diet, yet to see better health benefits and quicker results, changing particular eating habits can go a considerable ways. CrossFit athletes should eat the following foods most: Thin meats and proteins (like cage-free eggs, wild-caught fish, grass fed beef), vegetables, some fruits in moderation, nuts and seeds, little portions of starchy vegetables (like sweet potatoes, yams, plantains), and plenty of healthy fats from coconut products, avocados or extra-virgin olive oil, for example.
While the paleo diet isn�t essentially a low-carbohydrate diet, because it places all processed foods, sugars, grains, beans and legumes it naturally means your way that is eating less carbs. Muscle tissue receive the glucose they need to fix themselves in the form of loads of some natural starches, fruits and veggies, but in the interim,, the lower- carb consumption and higher protein /fat fills you up and helps with fat-burning.
How To Begin Doing CrossFit Workouts
Should you determine to visit a CrossFit centre or follow a protocol you find online, you�ll discover that following the �Workout of the Day usually does CrossFit workouts ,� also called the WOD. WODs can appear so here�s how they work a bit perplexing if you�re new to CrossFit:
It can help to get down the basic lingo. A �rep� (or repetition) is one iteration of a motion, such as one bench press or one squat. A �set� is several repetitions, like 10 reps or squats. Each WOD normally features a certain variety of sets of various movements. The layout will be to complete the sets, rest, repeat, rest, duplicate and so on.
The level of time for resting between sets depends on a few different factors, like your skill to recover and also the primary goal of the WOD. Occasionally you may want to try having your WOD be timed, so in this situation your rest time between sets would likely be shorter which means you can complete the entire CrossFit workout quicker.
If you attend a class in a CrossFit Box, a WOD description could be written in several distinct ways. For instance, doing a WOD in � rounds would translate to then duplicating the whole lap again, resting and carrying out a collection of many exercises. As an example, this kind of WOD might be written as �21-15-9� which would signify one exercise is performed 21 times by you, followed by another exercise so on and 21 times. Then you start from the beginning and do the first exercise 15 times, second exercise 15 times, etc.
Should you decide to do a CrossFit-style workout on your own, start by practicing moves you familiar with without additional weights. Start gradually by doing lower reps, until you become more physically able to manage higher repetitions or adding additional weight. Some compound movements to include in your WODs the calories of torch are and that will train large groups of muscles at once:
Burpees
Snatches
Drops
Situps
Push ups
Stands that are hand
Squats
Cartwheels
Deadlifts
Bench press
Power cleans
Scales
Holds
Various items of exercise equipment might also be used throughout a CrossFit work out, since essentially any high-strength program can be carried out in a CrossFit style. This allows for even more versatility and for you yourself to create a productive work out everywhere, may it be outside, at a track, in your garage or in a basement. Some basic gear to think about in the event you need to take your workouts to the next degree, purchasing comprise:
A stationary bike
Olympic weights
Rings
Parallel bars
Yoga or exercise mats
Horizontal bar
Boxes that are Plyometrics
Medicine or stability balls
Jump ropes
Hefty ropes
You should ensure that you schedule �rest days� so your muscles recuperate, because CrossFit is challenging to your own muscles. Some common examples of a weekly program may be cycling three days on/one day off, or five days on/two days off. Your precise workout program depends on aims, your intensity and ability to recover.
What Are The Possible Dangers Of CrossFit Workouts?
There�s lately been lots of criticism as to the potential injuries associated with CrossFit training. According to an 2013 study published in The Journal of Strength and Conditioning, risks being tied to CrossFit workouts contain musculoskeletal injuries and rhabdomyolysis. But, the researchers point out that in medical journals no evidence exists to date to show that CrossFit harm rates are higher than those of other styles of high-intensity exercise.
After a total of 132 online surveys were finished amongst international CrossFit forums, data demonstrated that an injury rate of 3.1 per 1000 hours trained was calculated. Harm rates with CrossFit training look to be similar to those reported for sports for example Olympic weightlifting, gymnastics and powerlifting, and lower-contact sports like rugby. One of the injuries that are reported, spine and shoulder injuries predominate.
To keep yourself safe and prevent injuries or overtraining, make sure to properly warm up, stretch following a work out and give yourself adequate time to recover.
Priscilla Sano came into Push-as-Rx � one day and that’s all it took for her to realize, Push as Rx was the place for her. Her exercise routines had not been consistent before but CrossFit for her was a different experience that changed her view completely. Push as Rx helped Priscilla Sano fall in love with her workouts. Priscilla can count on the knowledge and experience of the trainers to continue showing her the right path in fitness.
PUSH-as-Rx � is leading the field with laser focus supporting our youth sport programs.� The�PUSH-as-Rx � System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team. �Immediately,�we adjust our methods for our athletes in order to optimize performance.� This highly adaptive system with continual�dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times. Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics.��PUSH-as-Rx � offers specialized extreme performance enhancements to our athletes no matter the age.
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Proponents of intermittent fasting contend that this popular way to lose weight is better than conventional dieting. But this type of diet isn’t necessarily best for everyone, a top expert says.
“Fasting is currently one of the newest diet fads and, while there are studies showing benefits, there are also potential downsides,” Dr. Kent Holtorf tells Newsmax Health.
A recent University of Illinois at Chicago study finds intermittent, or alternate-day fasting, was equal in results to calorie counting when it came to weight loss, along with keeping off the excess pounds.
The study, which followed 100 obese people for a year, found that those who engaged in intermittent fasting lost 6 percent of their body weight, while those who ate a calorie-restricted diet lost 5.3 percent, not a statistically significant difference, the researchers say in JAMA Internal Medicine.
Holtorf is the Los Angeles-based medical director of the Holtorf Medical Group and a founder and director of the nonprofit National Academy of Hypothyroidism. He also has appeared as a medical expert on several TV shows, including “The Today Show,” “Good Morning America,” and “ABC News.”
Here are excerpts from his recent interview with Newsmax Health.
Q: What exactly is intermittent fasting?
A: The idea is to intermittently significantly reduce calories in a strategic way to reduce overall caloric intake instead of eating less per day. One common method is called the 5:2 diet, which involves significant caloric restriction two non-consecutive days per week while eating normally the other five days.
Q: How did this type of diet catch on?
A: Several studies were published showing that severe periodic calorie reduction had been shown to have many benefits including changing gene expression and stimulating cell repair, reducing the risk of Type 2 diabetes, improving cholesterol, lowering the risk of cholesterol levels, reducing heart disease and cancer risk and even extending lifespan.
Q: What do you think of intermittent fasting for weight loss?
A: There is a large amount of research supporting the safety and efficacy of intermittent fasting. If an individual fasts for a designated period of time, weight loss is to be expected as caloric intake has been reduced; however, research finds fasting offers long-term benefits including reduction of inflammation and improvement in mood. For example, a randomized, clinical trial of 71 people who followed intermittent fasting for three months lost an average of 5.7 pounds while the weight of the control group, which didn’t alter their eating habits, lost no weight. Those in the fasting group saw a reduction in blood pressure, body fat, and waist size.
Q: What effect does intermittent fasting have on mood?
A: Going without food for 10-16 hours causes the body to release fatty acids known as ketones. According to Mark Mattson, a senior investigator for the National Institute of Aging, who has done extensive investigation on the health benefits of intermittent fasting, ketones have been shown to protect memory and learning function as well as slow disease processes in the brain. Ketones are also shown to boost the body’s formation of particular stress reducing neurotransmitters, such as serotonin and GABA, which helps you stay calm under stress and have fewer cravings.
Q: What are the drawbacks of using this type of diet for weight loss?
A: While it can be a way to jumpstart weight loss and have health benefits, studies also show that it can permanently reduce metabolism (calories burned per day). The metabolism may not go back to normal when normal eating is resumed unless steps are taken to prevent or reverse the drop in metabolism. Thus, fasting or so-called “yo-yo dieting” can contribute to long-term weight gain, wiping out the short-term health benefits of fasting.
Q: Are there any groups for which this may be a particular problem?
A: This is shown to be more of an issue for women because women’s bodies appear to perceive fasting as more of a threat of starvation and respond by lowering metabolism to survive the perceived famine. This is especially true if a woman has any signs of low thyroid, including low body temperature, depression, cold intolerance, PMS, cold extremities or suffers with fatigue.
Q: So is there any one best diet out there for everyone?
A: Studies show that most diets are successful short-term but most suffer from equal long-term failure. But thyroid evaluation and optimization, if low, can increase the likelihood of successful weight loss whether via fasting or other diet plan.
Eating red meat increases your risk of death from nine diseases, according to a new study.
Researchers tracked the diet and health of more than 536,000 people, ages 50-71, for an average of 16 years, The New York Times reported.
Compared with the one-fifth who ate the least red meat, the one-fifth who ate the most were 26 percent more likely to die from cancer, heart disease, respiratory disease, stroke, diabetes, infections, Alzheimer’s disease, kidney disease and liver disease.
People who ate the most white meat were 25 percent less likely to die from various causes than those who ate the least white meat, according to the study in the journal BMJ.
“This is an observational study and we can’t determine whether red meat is responsible for these associations. But we have a 16-year follow-up, and we had the numbers to look at different causes, and we can see that it’s happening” said lead author Arash Etemadi, an epidemiologist at the U.S. National Cancer Institute, The Times reported.
A coffee, a caffeinated and an energy soda proved a deadly combination for a South Carolina teenager who died within two hours of consuming them, triggering warnings about the risks of caffeine overdose.
Davis Allen Cripe died on April 26 from a “caffeine-induced cardiac event causing a probable arrhythmia,” the Richland County coroner’s office in the southern US state wrote in a statement.
Two hours before he collapsed, Cripe drank a cafe latte, large Diet Mountain Dew and an energy drink.
Richland County Coroner Gary Watts noted Tueday that such occurrences are “highly unusual.”
“It was mainly due to the time period that he ingested a rapid amount of caffeine that affected his heart,” Watts told The Post and Courier, adding that Cripe had collapsed just 15 minutes after taking the energy drink.
The US Food and Drug Administration recommends that adults consume no more than 400 mg of caffeine per day, which is equivalent to four or five cups of coffee.
“While adults should be mindful of their caffeine consumption, it’s important for parents to know the risks of children and adolescents consuming caffeine,” Jill Michels of the Palmetto Poison Center said in a statement.
“Take the time to talk with your children about the dangers of caffeinated drinks.”
At a news conference on Monday, the boy’s father said his son was very careful about drugs and alcohol.
However, “it wasn’t a car crash that took his life. Instead, it was an energy drink,” Sean Cripe said.
While energy drinks account for just a small segment of the non-alcoholic beverages industry, they are very popular with young people.
Health experts have expressed concern about the drinks’ high caffeine content, which can cause arrhythmia and raise blood pressure in young people.
Energy drinks can contain up to 240 mg of caffeine, according to a 2012 Consumer Reports study.
There is a belief among many that if you want to lose weight, you should do cardio. If you want to put it on, you need to pick up a barbell.
There is some truth to this � cardio will burn fat, resistance training will build muscle. However, weights will also burn fat. And fix your posture. And increase your power. Running? Not so much. So take a trip to the other side of the gym. It�s time to embrace the appeal of steel.
You�ll Burn More Fat In Less Time
The more muscle you use, the more calories you burn. And some of the bigger lifts call on almost every muscle in your body, says Dylan Jones, founder of P4 Body. �Due to the higher neurological demand and multi-joint involvement in some of the more complex lifts, the body works twice as hard compared to when sitting on a stationary bike or fixed path rowing machine.�
Even if tight for a time, weights mean you can still work the entire body. �Combine a dumbbell curl with a lunge, finished with an overhead press,� says Jones. Do 15 reps on each side, for three rounds total. �This uses the large muscles in the legs, shoulder, back and core to stabilise you. All of which requires a demand for oxygen to perform every rep.�
You�ll Burn More Fat Sitting Down
To oversimplify things a little, cardio burns calories while you�re moving. Strength training torches fat even when back at home. �It helps build muscle, and muscle is �active� tissue,� says Rob Aitken, a senior trainer at Matt Roberts gyms. Unlike fat, which is inactive, active tissue constantly uses energy: the more muscle you have, the more calories you burn. Even in bed.
�Try circuits using dumbbells or kettlebells,� says Jones. Pick five exercises then perform 40 seconds of work, 20 seconds of rest. Repeat for three rounds total in your normal cardio slot. �You are likely to burn more body fat at the same time as holding on to muscle.�
You�ll Power Up
Cardio is good for endurance, less so for brawn. �Choosing the weights room over a steady paced run wins hands down in the delivery of building performance and power into your game,� says Jones. This can have knock-on effects on your performance back in the park � the better you can put your strength through the ground, the faster you�ll move.
To hit everywhere that matters, all you need is a barbell and some serious weight. Deadlifts in sets of six reps will hit your glutes and posterior chain as well as fire up your metabolism. �You�ll be surprised by the additional power you create focusing on the non-favoured muscle groups,� says Jones.
You�ll Stop Feeling The Burn
Trying to squat too much weight does nothing good for your back. But lifting right can help ease the fire in your spine. �One of the main causes of bad posture and injury is from muscle imbalance,� says Jones. �This is developed by repetitive actions of everyday life, like sitting at a desk, using the telephone, operating a mouse, or commuting for hours a day. Adding to this with repetitive cardio is not going to help.�
Instead, strengthen what your day job has weakened by getting a qualified trainer to assess where you�re lacking. �A balanced weight training programme, which is designed specifically for you and your imbalances, will allow the body to move the way it was originally designed. This improves your posture and reverses some of the nasties that modern life has imposed.�
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Weight Loss Eases Back Pain
Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.
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