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.
Injury Medical Chiropractic Decompression Clinic focuses on the whole body, realigns the bones and joints, and helps strengthen the muscles. This helps prevent pain and injury and maintains spinal stability. Strong back muscles can help promote correct posture and keep the spine free from restriction. A stable spine is achieved when the back muscles can support and balance the everyday forces and stress of rigorous physical activity. Strengthening the back muscles can be done through yoga, weightlifting, and other recommended chiropractic exercises.
The core is a crucial area of the body. The body utilizes the core for all movements and as a stabilization unit. Lack of strength places unwanted tension and pressure on the spine. Chiropractic ensures all the joints function correctly and enhances the core to brace more effectively and efficiently.
Chiropractic Balance
Adjustments and decompression realign the muscles into the proper position and help lubricate the muscles to help ease the stabilizer muscles that could be tight or tense. Treatments used can include:
Spinal manual and motorized decompression
Extremity adjustments
Myofascial release
Active Release Technique
Trigger point therapy
Benefits
Natural pain relief
Injury prevention
Enhanced muscle performance
Expedited recovery
Increased endurance
Mobility enhancement
Increased strength
Core strength and stability play a huge factor in everyday life and functions. Maintaining health results requires attention to detail. Injury Medical Decompression Clinic will create a personalized optimal health treatment plan that focuses on whole-body realignment, simple lifestyle adjustments, health coaching/nutrition, and strength training to improve balance, strength, and core stability.
Spinal Decompression DRX9000
References
Globe G, Morris C, Whalen W, et al., “Chiropractic Management of Low Back Disorders: Report from a Consensus Process,” Journal of Manipulative and Physiological Therapeutics November/December 2008: 651-658.
Keller, MD, et al., “Trunk Muscle Strength, Cross-sectional Area, and Density in Patients With CLBP Randomized to Lumbar Fusion or Cognitive Intervention and Exercises,” Spine, 2004 29(1): 3-8 (3)
Mayer J, DC, Ph.D. Mooney V, MD, Dagenais S, DC Ph.D., “Evidence-informed management of CLBP with lumbar extensor strengthening exercises,” T Spine J, 2008;8:96-113. (3)
McKenzie, RA, “The Lumbar Spine: Mechanical Diagnosis and Therapy,” Spinal Publications/Printed by Wright & Carman, LTD, Upper Hutt, New Zealand, 1989 reprinted.
Sculco AD, Paup DC, Fernhall B, Sculco MJ, “Effects of aerobic exercise on low back pain patients in treatment,” Spine J, 1(2):95-101 (2001).
Walking is the most natural form of physical activity for optimal body health. It is low impact and can provide health and longevity benefits. Walking is second nature, but sometimes individuals can forget how to walk correctly and begin to present with musculoskeletal discomfort and injuries. The proper walking technique increases breathing function, reduces stress on the body and mind, and is a recommended form of self-care for aches and pains, injuries, and conditions. Proper walking techniques rely on the simple form, proper body mechanics, and active adjustments. Walking technique improvement can be achieved through chiropractic musculoskeletal rehabilitation and retraining to keep the body balanced and in top health.
Walking Problems
Forgetting proper walking technique is like forgetting healthy posture, which can lead to problems that include:
Gait is the manner or way an individual walks. The average gait could be described as placing one foot in front of the other in a continuous motion from the heel to the ball of the foot. Walking problems are often brought on by poor posture, injury, or physical condition. Typical gait abnormalities:
Propulsive gait
This gait is a stooped, stiff posture with the head and neck bent forward.
Scissors gait
This gait is when the legs flex slightly at the hips and knees like a crouch, with the knees and thighs hitting or crossing in a scissors-like movement.
Spastic gait
This gait is a stiff, foot-dragging walk caused by a prolonged muscle contraction on one side.
Steppage gait
This gait causes foot drop where the foot hangs with the toes pointing down, causing the toes to scrape while walking, requiring the individual to lift the leg higher.
Waddling gait
This gait is a duck-like walk that can show up in childhood or later in life.
Walking Problem Causes
Different diseases and conditions can affect gait and lead to walking issues. They include:
Foot problems, including corns, calluses, and sores
Injuries, such as fractures/broken bones, sprains, and tendinitis
Arthritis of the spine, hips, knees, ankles, or feet
Neurologic diseases – multiple sclerosis and peripheral nerve disorders
Cerebellar disorders of the brain that control coordination and balance
Movement disorders like Parkinson’s disease
Infections
Abnormal development of the muscles or bones of the spine, legs, or feet
Vision problems
Walking Technique Improvement
Body posture continually needs to be assessed and adjusted. When an individual least realizes it they start to forget healthy walking techniques, posture, and their shoulders begin to bow forward or become rounded or their feet start turning out when they shouldn’t. Poor walking posture leads to body aches and pains. Walking technique improvement consists of:
Standing up straight like a string is attached to the head maintaining a plumb line with the sky.
Keeping the chin parallel to the ground.
Shoulders are back and relaxed to relieve tension.
Focusing on around 15-20 feet in front, so the head follows where the eyes are looking.
The body relies on muscle/form memory. Chiropractic adjustments make it possible to keep the body in alignment, allowing mobility and flexibility without pain. Walking with proper form will strengthen the muscles that support the spine, eliminate stress on the body, and relieve aches and pains. Circulation will improve, bringing vitamins and minerals to the muscles and tissues.
DRX9000 Patient Testimonials Spinal Decompression
References
Buldt, Andrew K et al. “The relationship between foot posture and plantar pressure during walking in adults: A systematic review.” Gait & posture vol. 62 (2018): 56-67. doi:10.1016/j.gaitpost.2018.02.026
Chambers, April J et al. “The Effect of Prolonged Walking With Intermittent Standing on Erector Spinae and Soleus Muscle Oxygenation and Discomfort.” Journal of sports science & medicine vol. 18,2 337-343. 1 Jun. 2019
Hackford, Jessie, et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004
Russell, Brent S et al. “Walking Gait Before and After Chiropractic Care Following Fifth Metatarsal Fractures: A Single Case Kinetic and Kinematic Study.” Journal of chiropractic medicine vol. 17,2 (2018): 106-116. doi:10.1016/j.jcm.2018.02.002
Chiropractic can enhance the effectiveness of an exercise program. Chiropractic works on the neuromusculoskeletal system, which comprises the nervous, muscular, and skeletal systems. It produces an indirect effect on the immune system, involving the body’s processes resulting from exercise and muscle development. Most individuals are familiar with the benefits of regular exercise and physical activity. Regular physical activity and exercise:
Increases circulation
Improves strength
Increases immune system function
Produces brain-boosting endorphins and chemicals
Improves mood
Increase muscle mass
Contributes to enhanced flexibility and mobility
Exercise-boosting practices can multiply the effectiveness of a workout program. Exercise-enhancing methods that are well known include:
Incorporating rest days
Staying hydrated
Consistent and high-quality sleep
Utilizing supplements that enhance the body’s ability to produce and sustain muscle.
A chiropractor can develop a personalized treatment plan to support and enhance an individual’s workout/exercise program. This plan can include specific interventions to improve alignment or maintain muscle relaxation and prescribed stretches and movements to decrease the strain from an exercise regimen.
Nervous System
Chiropractic helps to balance the nervous system. Treatment allows pressure to be removed from compressed, bruised, and severed nerves. Chiropractic decreases and eliminates pain originating from inflamed muscles, joints, and tissues. When it comes to exercising, nerve pain usually originates from vigorous movement. Swelling and inflammation in the body can cause nerves to become inflamed or compressed. Misalignment in the spinal structure and joints can occur during strenuous exercise, particularly when weight resistance is involved. It can also constrict/pinch nerves, contributing to sciatic pain, which originates in the lower back and spreads down the gluteal muscles and back of the legs. Chiropractic can help:
Reduce pain and discomfort
Improve physical responsiveness
Decrease inflammation
Improve immune function
Muscular System
The muscular system is interconnected with the nervous and skeletal systems. Manual chiropractic manipulation helps to:
Reduce pain in inflamed muscles that have been utilized during exercise
Release tense and strained muscles
Remove muscular knots
Accelerate muscle repair
Improve exercise performance
Skeletal System
The skeletal system is the foundation for all physical movements and activities. It plays a role in physical activity/exercise, recovery, and the development of strength and musculature. During exercise routines, the joints can become misaligned, especially with weight-bearing or lifting activities. Chiropractic for the skeletal system can:
Rebalance the system
Realign bones and joints
Decrease muscular strain
Improve posture and form
Reduce and eliminate pain in the knees, wrists, and shoulders
Increase the body’s capacity for taking on additional weight healthfully
Keep The Chiropractor Informed
To receive enhanced exercise and performance-related benefits from chiropractic care, individuals must keep their chiropractor informed of goals and style of physical activity. The more the chiropractor knows about the types of exercises, the more they will provide a customized treatment plan for an individual’s specific needs. Any injury or strain experienced during an exercise session or a specific part of the body seems to be recovering at a slower rate than the rest of the body, inform the chiropractor. They can survey posture, stance, determine imbalances, and discover other body areas that may be over-straining to compensate.
Time Sessions Appropriately
Depending on the type of physical activity and exercises, individuals may be advised to seek care on rest days or the same days of the workout. Discuss with the chiropractor what days of the week are best for treatment and before or after workouts.
Health Goals
Movement and exercise practices are unique and vary with each individual. Individuals have different goals for their regimens that range from:
Increasing flexibility and agility
Building strength, endurance, and muscle mass.
Identify health goals and share them with the chiropractor. Depending on the purpose of the exercise routine, treatment may vary to support and enhance specific objectives.
Body Composition
Improve Insulin Sensitivity
When consuming carbohydrates, it is broken down into sugar. The body needs a certain amount of sugar to function. However, cellular damage occurs if the levels become too high for too long, like in diabetes. Insulin’s role is to guide excess sugar – glucose into the safety of the cells. However, more individuals are experiencing high blood insulin levels, called hyperinsulinemia. It’s dangerous to let glucose levels remain elevated, which is why more insulin is produced to bring the blood sugar down. After a time, constant hyperinsulinemia results in a condition called insulin resistance, where the cells become resistant to the effects of insulin and less effective.
Insulin Sensitivity and Weight Loss
A high insulin level in the blood can trigger weight gain and make it difficult to shed excess fat. Research shows that high insulin:
Erion, Karel A, and Barbara E Corkey. “Hyperinsulinemia: a Cause of Obesity?.” Current obesity reports vol. 6,2 (2017): 178-186. doi:10.1007/s13679-017-0261-z
Hawk, Cheryl et al. “Best Practices for Chiropractic Management of Patients with Chronic Musculoskeletal Pain: A Clinical Practice Guideline.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,10 (2020): 884-901. doi:10.1089/acm.2020.0181
Hoogvliet, Peter et al. “Does the effectiveness of exercise therapy and mobilization techniques offer guidance for the treatment of lateral and medial epicondylitis? A systematic review.” British journal of sports medicine vol. 47,17 (2013): 1112-9. doi:10.1136/bjsports-2012-091990
Peluso, Marco Aurélio Monteiro, and Laura Helena Silveira Guerra de Andrade. “Physical activity and mental health: the association between exercise and mood.” Clinics (Sao Paulo, Brazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012
Many individuals are trying to get fit and stay active through physical activity and exercise. Getting back to a previous fitness routine is an achievable and realistic goal. Fitness means having the energy and strength to perform physical activity and the body feeling as good as possible. Getting fit improves total health. But it does not require training like an athlete. Just walking for a half-hour every day can help individuals reach an adequate fitness level that helps them feel better and increase energy levels.
Benefits of Getting Fit
Getting the body fit and in shape:
Increases endurance
Increases muscle strength
Delivers oxygen and nutrients to tissues
Improves cardiovascular health
Helps release toxins
Improves overall energy levels
Improves sleep
Handle stress better
Being fit allows the body to work harder without as much work, the mind is better focused, the body burns more calories, even when at rest, and proper weight is maintained. Fitness reduces the risk of falls, heart attack, diabetes, high blood pressure, and certain cancers.
How Much Physical Activity Is Needed?
Experts say the goal should be one, or a combination, of these:
Moderate aerobic activity, like brisk walking, for at least 2½ hours a week.
It is up to the individual how many days to exercise, but it is best to be active at least three days a week.
Activity is recommended at least 10 minutes at a time. For example, an individual could:
Take a 10-minute walk three times a day, five days a week.
Take a half-hour walk three days a week.
On the other four days, take a 15-minute walk.
Take a 45-minute walk every other day.
Vigorous exercise is recommended at least three days a week for at least 10 minutes at a time. This activity makes the body breathe harder and increases heart rate. More vigorous activities, like running, could be included for at least one hour a week. This can be spread out 75 minutes, whichever way is more convenient for the individual. For example, an individual could:
Run for 25 minutes 3 times a week.
Run for 15 minutes 5 times a week.
Children as young as preschool age need activity as well. Encourage children ages 6 to 17 to engage in moderate to vigorous exercise for at least 1 hour every day.
Types of Physical Activity
Aerobic fitness
This makes the body breathe faster and makes the heart work harder.
Activities include walking, running, cycling, and swimming.
It is also known as cardio or cardiovascular training.
Muscle fitness
Muscle strength means building stronger muscles and increasing the length of time they can be used.
Activities like weight lifting, push-ups, squats, and resistance bands can improve muscular fitness.
Flexibility
Flexibility is the ability to move the joints and muscles through their full range of motion.
Moderate physical activity is safe for most individuals, but it’s recommended to talk to a doctor before engaging in physical activity/exercise. To help get started:
Make physical activity part of everyday
Make a regular habit of using stairs, not elevators, and walking, bicycling to do errands near home.
Start walking
Walking is a great fitness activity that most individuals can do.
Make it a habit to take a daily walk with family, friends, coworkers, or pets.
Find a workout partner
Working out with a partner can make exercising more enjoyable.
Find fun activities that you can stick with
Vary activities, so they don’t become boring and monotonous.
Use a calorie-burning application to determine how many calories are burned during exercise and daily activities.
Body Composition
Damaged Collagen
There are several reasons the body’s collagen production can slow down or become less efficient. The quality of the collagen made can decrease as well. Environmental factors can be avoided to protect collagen production; however, damage from disease and natural processes is inevitable. Aging is the most common cause of decreased natural collagen. As the body ages, collagen production and quality decrease. This leads to thinner, more fragile skin and achy joints. Certain chronic diseases like lupus and rheumatoid arthritis cause collagen deficiency, leading to issues that include:
UV exposure can accelerate the average rate of collagen damage that comes with aging.
UV exposure damage can also play a role in certain skin cancers.
Excessive sugar and fat intake increases inflammation and decreases protein synthesis.
References
American College of Sports Medicine, et al. (2009). Position stand: Exercise and physical activity for older adults. Medicine and Science in Sports and Exercise, 41(7): 1510–1530.
Anspaugh DJ, et al. (2011). Building muscular strength and endurance. Wellness: Concepts and Applications, 8th ed., pp. 111–137. New York: McGraw-Hill.
Centers for Disease Control and Prevention (2004). Strength training among adults aged 65 or older. MMWR, 53(2): 25–28.
U.S. Department of Health and Human Services (2008). 2008 Physical Activity Guidelines for Americans (ODPHP Publication No. U0036). Washington, DC: U.S. Government Printing Office. Available online: www.health.gov/paguidelines/guidelines/default.aspx.
Williams MA, et al. (2007). Resistance exercise in individuals with and without cardiovascular disease: 2007 update: A scientific statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism. Circulation, 116(5): 572–584.
Trying to fit exercise into a busy day can be a struggle to find a 30–45-minute window. However, research has found that mini workouts and accumulated exercises over the day are as effective as one complete session. Studies show that short workout sessions take the place of one long workout by breaking up the routine into several small ones and are just as effective.
The benefits of short, multiple exercise sessions are that they provide increased flexibility in an individual’s daily schedule, allowing them to focus on their health while navigating family, work, and other obligations. Performing mini-workouts throughout the day makes it easier to stay committed to an exercise program, experience the benefits, and achieve their health goals.
Increase Brain Health and Mood
Shorter duration workouts save time, allow multiple forms of exercise into a single day, and improve neurological, physical, and psychological benefits.
Performing an exercise as short as 3–5 minutes throughout the day can benefit the brain and mood.
Lower Blood Pressure
A study compared the effects of short aerobic exercise sessions and continuous exercise on 24-hour ambulatory blood pressure.
The study found that doing three 10-minute walks during the day morning, midday, and late afternoon lowered blood pressure more than doing one 30-minute walk in prehypertensive individuals.
Easier to Exercise
Performing high-intensity workouts for a long time is not easy, even for seasoned athletes.
This is why mini workout sessions appeal to fitness fans of all levels.
Decreasing the time allows the individual to exercise at higher intensities.
Reduce the Stress of Working Out
Incorporating shorter workouts can reduce the stress or fear that individuals have towards working out.
When looking at fitness from this perspective, shortened workouts naturally become a part of the day that helps relieve stress.
Achieve Fitness Goals
Shorter workouts allow individuals with busy schedules to focus on what they can perform in controlled sessions throughout the day without feeling overwhelmed by committing to an entire workout session.
Mini workouts are easy to schedule, more sustainable to perform, and easier to commit to long-term.
They allow for more focused and intensive exercise, especially when easily distracted.
Plan Ahead and Follow Through
The recommended way to accumulate a balance of strength, cardio, and mobility exercises throughout the day is to set up a plan. Find a routine that is enjoyable and not a chore, then set up the office space, work area, home to accommodate the exercises. For cardiovascular and strengthening benefits, an example of Tabata or HIIT workout.
Five exercises.
Two minutes on each exercise with a work-rest ratio of 30 seconds on, 30 seconds off.
Depending on an individual’s fitness level, the work-rest ratio can be modified.
To improve mobility and strength, use weights or resistance bands.
Focus on proper form.
Try shorter workouts for a quick burst of exercise:
Pick two to three exercises like bicep curls, shoulder presses, bodyweight squats, calf raises, lunges, or planks.
How much physical activity do adults need? (2015, June 4) cdc.gov/physicalactivity/basics/adults/
Mayo Clinic Staff. (2014, October 10). Depression and anxiety: Exercise eases symptoms mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
Mayo Clinic Staff. (2015, April 16). Exercise and stress: Get moving to manage stress mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
In today’s podcast, Dr. Alex Jimenez and PUSH Fitness owner, Daniel Alvarado discuss how PUSH was created and demonstrate how the right motivation can help people achieve their goals as well as, improving their overall health and wellness.
Discussion
Dr. Alex Jimenez and PUSH Fitness owner, Daniel Alvarado introduce today’s podcast.
[00:00:01] Daniel Alvarado: You know what keeps them moving and growing and living? Tell me. It is another catfish or that predator. So we never have predators in our lives. We stay stuck, and we don’t progress anything. So every time we ask God to take away the stress or God take away this issue. We’re asking God to make us weaker, not stronger. OK. Because instead of asking like, “Hey God? Make me more creative. Make me more passionate, make me more patient.” We ask for, hey, take away this, but then we still want everything else that comes along with it. How does that work? It’s not easy.
[00:00:41] Dr. Alex Jimenez DC*: I don’t know. I mean, if you think about it’s from the first time we’re born. It’s not easy. You got to be one in a trillion sperm, really, and only God is very clear that if you don’t get to that egg first, you’re done. So from the moment where we’re given a chance, we’re on the point of destruction from the beginning. Exactly. So, in essence, why did that sperm get to that egg? So you can pass and fight through it.
[00:01:19] Daniel Alvarado: All right, so then you think of everything else as far as how people complain, how people say, you know, I want more money, I want this, but they don’t look at everybody’s backstory, the backend and the behind the curtains. They think, “Oh man, Jimenez, you are a doctor?” You don’t know how many times you’ve lost and rebuilt your practice or if you’re a gym owner and you haven’t made it. You don’t know how often you have to go in at 4:00 in the morning to get a workout in because you have to train people all day long to ensure that this business stays afloat. You know, people don’t see the back. You see, they’re quick to say, Oh, must be easy. No, it’s not easy until you step into the person’s shoes because you’re the one that has to sign the checks. You’re the one that has to stay up at night and figure out payroll. You’re the one that has to be creative and figure out how you’re going to make ends meet. You are the one that constantly has to be on it. You know, as much as you want to kick back and say whatever and do this, and I would love to work out four or five hours a day. That’s my passion and your passion.
[00:02:23] Dr. Alex Jimenez DC*: It’s my passion too.
[00:02:24] Daniel Alvarado: And can we? No, right. What do we have to do? Do we have to be meticulous? We have to be disciplined and ensure we have a proper order to stay on top of the schedule. Yes or no? Absolutely. Exactly. You know, so I’m saying at the end of the day that if you don’t have something chasing you, I mean, you become fat and dormant and become lazy.
[00:02:45] Dr. Alex Jimenez DC*: I think nature is designed to eliminate you. Alex would say, you know, it’s survival, the fittest limiting the species or whatever he’d call it when he’s in biochemistry. You see, I got to tell you it’s not easy to be a business owner. It’s not. It’s not easy when you have no sleep. Ever since I’ve known you, you’ve put the time in from early hours, and you here at 4:30 in the morning and here what time it is? Now you’re here, and we’re here sharing some stories. You know, it’s one of those things where it’s going to be nonstop all our lives. But here’s the thing if you don’t do it, it doesn’t stimulate you to become good at what you do, right? You become lethargic. Everything goes bad. You slowly begin the process of ceasing to exist.
[00:03:36] Daniel Alvarado: Right. So we all need rest to rejuvenate. Get creative. It’s scientifically proven. You need that to reset. You have to. Otherwise, you burn out. Right? But after how many days of rest, one or two where you get this disconnect spastic. Then afterward, you are like, “Alright, cool. I rested enough.” So you don’t stay stuck there.
[00:04:04] Dr. Alex Jimenez DC*: No, and I pray for vacation, right? And when I get it, after about three days, I’m like, OK, all right. I’m done.
[00:04:10] Daniel Alvarado: Let’s go.
[00:04:11] Dr. Alex Jimenez DC*: Yeah, OK, what I’m going to break. What am I going to do? That’s how we are.
[00:04:15] Daniel Alvarado: Exactly. But that’s what makes you so successful.
[00:04:17] Dr. Alex Jimenez DC*: Yeah. Well, it drives us, and it drives us to create who we are. And it also gives us a vision as to what we’re going to do. When we start this podcast, you know, Daniel, we want to get or tell the people a bit of the story of what you do and tell them about, you know, where you’ve been and what’s been happening with you. OK. So for me, it’s very important to share with the people what is happening. I’ve always been one to say, you know, I see how hard you work, and I see how much effort you put into things. But I’d like to know a bit of you as to what made you and what kind of makes you click a little bit. When I discuss these things, I want to ask you what made you begin PUSH? What made you start this massive organization?
How PUSH Fitness Started
PUSH Fitness owner, Daniel Alvarado explains how PUSH started.
[00:05:16] Daniel Alvarado: I want to reach the masses of people and help people. So in all reality, my sister, my brother-in-law, my brother, we’ve all come from platforms as far as I’m speaking, preaching, singing, whatever it is. I was always kind of the black sheep. And I mean it in a good way because I wasn’t trained differently. I just was very rebellious. That makes any sense. I wanted to create my own. So if someone is going right, I go left. If the people go right, I go left. I was always trying to find a different way, and I was stubborn enough to become the most successful by the end. But that’s what allowed me to create this place to reach the masses of people and have my platform of change in people’s lives.
[00:06:14] Dr. Alex Jimenez DC*: Let me ask you when you first started PUSH; what was your reason you started it out? You were always into fitness ever since I’ve known you; you’ve always been into a deep understanding. You see, I love sharing that story with people about when I first met you; you were driven. I mean, you were hunting for knowledge. You were trying to figure out what it was that made people tick, and you wanted to teach people… A little cocky, I’d say. But being 18 years old, I mean, who isn’t right at that age? You haven’t been thumped in the head a couple of times. But you did, and you shared it with people, and you did that. But what made you? What drove you? Because I got to tell you, I’m a big believer, Daniel, about when you evaluate families, I see how hard your dad works. I see how your mom’s incredible in terms of what she does. She wins these CrossFit competitions just on meer drive. You have to turn off the lights to get her off the wall because she keeps on going, right? I mean, what is it that what do you feel drove you and what started the whole philosophy of trying to help people out?
[00:07:24] Daniel Alvarado: I mean, you put in my parent’s work ethic; they just never stop. They still don’t stop and try to move forward despite what life throws at them, and they’re successful in their way. They never stop working towards their marriage, towards their love, towards serving each other. They showed me that we always have to help people, and they serve each other. They serve at the church, and they serve wherever they go. No matter where my dad is, he’s always trying to help. It doesn’t matter. You try to take out your trash can and table; whatever it is, he will help. But that’s where I learned it from him. You don’t just go anywhere and just be wherever you go. You always serve. And that’s my interfaith mentality. You know, it’s biblical. Wherever you are, we are supposed to serve people as husbands and wives. We’re supposed to serve each other. That’s what makes us so successful. You know, you look at Jesus in the Bible, and what do you do? You serve people. He helped people. Not the norm. The most unorthodox, nonreligious people. You know, all the people there that needed the most help, not the most religious. And I think that’s what I love to do. I love helping the people that need the most help. The unconventional. Not the people that are all ready to let go. I mean, don’t get me wrong, I do love helping them. But I guess I like helping the unorthodox.
[00:09:08] Dr. Alex Jimenez DC*: Yeah. You know what, when you mentioned that about your dad, one of the things I noticed is that I came here to work out at around six o’clock in the morning and it was freezing outside, literally freezing. You had a flat tire. Your dad was lifting in the car by himself to get that tire up. Yeah, it was crazy. By the time I got there, I was like, Is this guy working on it? There was no jack, and he was picking up the car himself. He’s pushing that thing up and lifting the vehicle to fit the tire on. I was like; You got to be kidding me. You didn’t even know until I told you, and you said, “Man, my dad never asked for help.”, you know, he does it. That’s one of the things you said, and that’s who we are. We are our parents. We eventually become our parents to some extent, and that’s very much how you are. Your philosophies have guided the PUSH fitness entourage, and the people who come here have been like extreme athletes. Tell me a bit of that in terms of what drove you to pick athleticism as your way of serving.
[00:10:11] Daniel Alvarado: I think I’ve seen the potential of what people can be pushed to if you believe in them. Often, people will, you know, people do believe in themselves, but it’s amazing what you see people become or individuals or athletes. When you say, Hey, I believe you. Someone that is not your mom, not your dad, because it’s kind of expected. You know, not that they have to tell you that, but you know, it’s kind of sometimes expected. You’re right. Yes, exactly. But then you have this stranger saying, I believe you genuinely wholeheartedly, and it brings out that much more in you. I know that’s how I was, and I still remember various times where you tapped me on the shoulder and said, you know. What are you doing? You can, and I’m very different; I don’t need someone to preach to me. It might get going, and that gets you going to move on to the next level of the mountain. And that’s what I love seeing as a potential that you could bring down in all individuals.
[00:11:32] Dr. Alex Jimenez DC*: When you see it, pretty much you’ve been able to see everyone crack. What is it you look for when you see them kind of hit that wall when you start working with an individual with a specific set, whatever sport they’re in, or whatever their dreams are? Weight loss or whatever it is. What is it you look for?
[00:11:50] Daniel Alvarado: To see the reason why they’re quitting. Are they genuinely tired, or have they been babied so much by society that they don’t know how to push for themselves anymore? It’s a sensitive society nowadays; you can’t push kids because they get their feelings hurt or feel this way or that way. And sometimes it’s like you got to wake your butt up; if not, you will not make it in this life. Nothing comes easy, and I think we’re expecting things to become easy because we’re, you know, microwave generation, where everything wants to be done so quickly. So I look for the reason as to why they’re quitting. This is genuinely why they are tired, and are they going to throw up? All right. But you remember firsthand that when I worked out with you, I went to the restroom and threw up. I came right back. Why? Because it’s what you build with that person that respect, you know, why would you want someone who is an equivalent you when he gets hard, you know?
[00:12:59] Dr. Alex Jimenez DC*: Yeah, exactly right.
[00:13:00] Daniel Alvarado: How are you going to count on them? How do you depend on them? When it gets tough, they are going to jump off the wagon; that’s it. You are left alone.
The Right Motivation
PUSH Fitness owner, Daniel Alvarado explains to Dr. Alex Jimenez how the right motivation can influence not only kids but adults as well.
[00:13:09] Dr. Alex Jimenez DC*: You know you’re given responsibility. A huge one with a lot of the El Paso kids in whatever sports they do and whatever the sport, whether it be agility, sport-based or just some sort of sport-based system where they’re just kind of, you know, let’s say, hockey or even things like tennis or golf. But they all have a moment of reaching within. I love how you do that in terms of going ahead and seeing the depths of what is wrong with them, and you can connect with them like no other. I’ve noticed that every single time with my kids, too, when you train them. Did you ask why? So really, at that point, you know, no one cares what you know, they care that you care and that caring allows them to open up, huh?
[00:13:55] Daniel Alvarado: Right? Yeah, it does. You know, it makes them feel like, you know, I do have it in me. I need a quit babying in myself. And I need to get up and get after this because no one will give it to me, and I got to get up after it and work for it. Period.
[00:14:11] Dr. Alex Jimenez DC*: I would tell my daughter when they would come in and say, “You know what? I’m not coming in, you know, I’m not going today.” And I said, All right, well, let me call Daniel. “No!” Now they sense the obligation and trust you have put into their hearts like no other? Because that’s what they want. They want someone to believe in them.
[00:14:35] Daniel Alvarado: Exactly, to push them.
[00:14:37] Dr. Alex Jimenez DC*: That’s why the push to PUSH, you know, there’s another way there’s the adage the push. You know, these are vital points. Do you have to deal with the mind-stuff while working with them? How do you work on developing a child’s mind or working them through their mental impediments or their mental kind of dynamics to make them better of who they are? If that makes sense.
[00:15:04] Daniel Alvarado: You had to build a foundation with them. First, you had to build trust with them. You can just go in and yell at them, Hey, let’s go. Move your butt! You know, you can’t do that. You have to build a relationship first, have them trust you, and understand why you’re pushing them. And then when they’re at the brink of giving up, and you yell at them, and they know why you’re screaming at them. A good parent after they spank them and ground them. They’ll tell them the reason why they did that. But they don’t stop loving them. They appreciate it because they know they’re wrong. Right? It’s the same concept here. Obviously, I yell at them after they know, like, hey yeah, I was sulking, and you start feeling sorry for myself and get after it, right?
[00:15:53] Dr. Alex Jimenez DC*: You know, from my own experience with what you did. You see, you have a lot of moms watching you train their kids. Moms are sharp. There’s nothing more intelligent than a mother in this world. And they intuitively, they understand, and they feel the depths of the change in the child. Right? So when they see the depths of the difference in the child, they trust you. And this is in mass because I have like a whole wall of families, moms, dads. They bring their kids no matter what. Tired, cold, sleet, rain, snow. They bring their kids here to train with you and your entire crew with the philosophies of pushing to those limits. You know, how does that feel when you see those kids excel?
[00:16:45] Daniel Alvarado: I feel proud. I’m pretty much over the moon because you see the hard work you took to instill that time into them and make sure their full potential came out. So it’s rewarding, and it’s inexplicable.
[00:17:03] Dr. Alex Jimenez DC*: Let me ask you this. You’re not young, and you’re in your 30s, which is a very young age. However, you’ve lived long enough to see some of these kids go on in to do their thing. Tell me how that feels in terms of you watching them develop in terms of their they’re who they are, and what they develop because of the foundation, or at least influenced by the foundation of just don’t give up and keep on pushing through it. How does it feel? What do you think?
[00:17:36] Daniel Alvarado: In a lot of sense, a lot of pride, because you can see what they could have been in there, what they couldn’t have been in times. Some kids do come from poor extremities. And so to see them excel believing themselves, go to college, get a successful job, and be something of a higher profession that otherwise they thought they couldn’t build or settle for less and not letting them settle for less is amazing. That’s why I keep doing what I’m doing.
[00:18:17] Dr. Alex Jimenez DC*: Do these kids keep calling you and talking to you personally?
[00:18:21] Daniel Alvarado: Yeah, they do. They still keep up with me as far as what they’re doing, how they’re doing. They’ll come in and work out. So, you know, to share with me everything. It’s fun. You build that long-lasting relationship.
[00:18:35] Dr. Alex Jimenez DC*: If you could come up with a couple of words indicating what makes PUSH unique and you can look deep inside your heart and figure out what it would be a word to get an obituary being read about you. What would they say about PUSH and you, huh? Would you want them to say?
[00:18:55] Daniel Alvarado: Honestly, that they had somebody other than their parents believe in them.
[00:19:03] Dr. Alex Jimenez DC*: That’s amazing. That’s a considerable component of everything that’s going on. When do you think someone actually should be coming out to this place and enjoying the kind of lifestyle that this place, you know, helps enhance their lives with? When is that time?
[00:19:21] Daniel Alvarado: Whenever. Whenever you want to be a better version of yourself.
[00:19:25] Dr. Alex Jimenez DC*: What do you think people sometimes think about, you know, why shouldn’t they come in? What should not be an impediment of them coming in here?
[00:19:35] Daniel Alvarado: Their image. They can’t do it, that they’re not like, you know, they’re obese, having problems, low back problems, and looking foolish. You know, the whole thing is that in the day, we’ve all looked foolish to an extent or another. But the point is if I always assumed what others thought and paid attention to how I felt this was for members and not being good enough, then I wouldn’t be where I’m at.
[00:20:03] Dr. Alex Jimenez DC*: I tell you, I’ve learned a lot from you, and if anything, my kids have learned a lot from you by just your persistence. You know, I can honestly tell you that my son is better as an athlete because of your relationship with you. But let me ask you, what kind of physical and emotional changes have you watched your clients attain their goals?
[00:20:34] Daniel Alvarado: Hearing people say. “He saved me from diabetic medications.” We hear people say like I would have died, been in this obese state, and you saved my life. And that’s how do you not get emotional with things like that? How do you not get emotional and people saying, like, you know, I thought I couldn’t walk or had this muscle imbalance, or how do you say where I have this one client that couldn’t build muscle? I can’t remember the terminology, but the fact that she can build muscle now, where the doctor told her she wouldn’t be able to squat a bar, and now she’s squatting over one hundred and thirty-five pounds, that’s phenomenal. How does that not keep you motivated to get up every day when you don’t feel like getting up? You know, and I’ll repeat it, in King David’s words. You know when you had to encourage yourself because somebody is not always there to inspire you. So you do have to encourage yourself so you can be the best or somebody else that needs it more than you. Ultimately, someone has more complicated than you, and you can always help somebody under you.
Conclusion
Dr. Alex Jimenez recaps today’s podcast.
[00:21:52] Dr. Alex Jimenez DC*: Well, Daniel, you said it is very short and essential keywords. You know, we appreciate you. We’re here at the push fitness center. You know you got some information there that you can use to find Mr. Alvarado. The PUSH fitness center is a monster center with many people who care and change people’s lives. Suppose you guys have any questions, comments, or ideas about what we do for people. Let us know, and we’re here to serve as Daniel is. Thank you very much, brother, and I appreciate everything you’ve done. And God bless, brother.
Finding the right physical activity that elevates heart rate and maintains it for 30 minutes a day increases the amount of oxygen delivered to the heart, brain, and muscles. Some form of aerobic activity will keep individuals moving in a healthy direction. This benefits the:
Heart
Muscles
Mood
Self-esteem
Amount of energy
It helps to lower:
Blood pressure
Cholesterol
Blood sugar
Body fat
Anxiety
Depression
Fatigue
Finding What Works For You
Doctors and health experts agree that individuals need to perform normal/moderate activity balanced with vigorous/intense activity. Some ideas for both types include:
Sports – soccer, field hockey, tennis, basketball, flag football, volleyball
Hiking
Cycling
Mountain biking
Skating and skateboarding
Horseback riding
House and Yard Work/Chores
Moderate house and yard work exercises:
Sweeping
Vacuuming
Mopping
Washing the car by hand
Sweeping the garage, walkways, sidewalk, or patio
Mowing the lawn
Raking the lawn
Labor intense gardening
Vigorous house and yard work exercises:
Shoveling dirt, rocks, etc
Carrying groceries upstairs
Carrying boxes
Moving furniture
Cleaning and organizing the house
Mix it up
Finding the activities that work for you are important. But mix them up, so you don’t get bored and tired of them. For example, if getting bored with walking, try a light aerobics class, dancing, or something similar.
Try new routes for walking and biking.
Change the room for exercising or stretching.
Exercise at different times, so it doesn’t just become a chore.
Mix up the amount of time exercising. Do a full 30 minute or longer workout one day, then break the workout into smaller 15, 10, 5-minute workouts other days.
Having options allows you to pick and choose what suits your mood and schedule.
Job Physical Activity
If job occupation includes sitting for long periods, try adding short bursts of activity throughout the day:
If the commute permits, walk, jog, or bicycle to work.
Park several blocks away or the furthest in the parking lot to get some walking in.
Use the stairs instead of the elevator for a few floors.
Get coffee or use the bathroom on another floor using the stairs the farthest from the office.
Need to talk to a coworker, take a walk to their office or station instead of e-mail or phone.
Finding breaks to take quick walks and stretch out.
Get Involved In Competition
Competition can motivate individuals as it:
Requires specific and measurable goals to work toward. An example could be training to walk or run a race.
Learning the details of an event and preparing/training can generate or restore the excitement and challenge of the activity.
Instead of entering a competition, an individual can help with organizing and planning. This can provide friendship with other individuals interested in the same activity that can lead to working out together and staying motivated.
CrossFit Training
CrossFit training is a combination of various exercises to work out various muscle groups. CrossFit can be beneficial because:
It prevents boredom by providing a variety of workouts.
It helps maintain balance among various muscle groups.
For example, runners that have powerful leg muscles cross-train to strengthen the upper body.
It reduces the risk of injuries because the combination of exercises allows muscles to recover while working out a different set of muscles.
Whatever the case, it’s all about finding what works for you. But the objective is to keep the body moving to maintain overall health.
Body Composition
Why the brain needs sugar?
The brain needs half of the body’s energy supply because of its complex system. The brain needs glucose for brain cell energy. As neurons cannot store energy, they need a constant fuel supply to function properly. The ability to think, learn and recall information is connected with the body’s glucose levels. When blood glucose levels are low, the ability to think clearly is slowed down as the production of neurotransmitters is reduced, leading to communication disruption. Natural sugars can increase brain health for optimal functioning. When consuming naturally occurring sugar like apples and bananas, sugar is released incrementally into the bloodstream. This maintains energy levels at a steady pace, and the body does not crave more sugar.
References
Berg JM, Tymoczko JL, Stryer L. Biochemistry. 5th edition. New York: W H Freeman; 2002. Section 30.2, Each Organ Has a Unique Metabolic Profile. Available from: www.ncbi.nlm.nih.gov/books/NBK22436/
Ainsworth BE, et al. (2011). Compendium of Physical Activities Tracking Guide. Columbia, SC: Prevention Research Center, Norman J. Arnold School of Public Health, University of South Carolina. Available online: prevention.sph.sc.edu/tools/compendium.htm.
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