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Back Clinic Health Team. The level of functional and metabolic efficiency of a living organism. In humans, it is the ability of individuals or communities to adapt and self-manage when facing physical, mental, psychological, and social changes in an environment. Dr.Alex Jimenez D.C., C.C.S.T, a clinical pain doctor who uses cutting-edge therapies and rehabilitation procedures focused on total health, strength training, and complete conditioning. We take a global functional fitness treatment approach to regain complete functional health.

Dr. Jimenez presents articles both from his own experience and from a variety of sources that pertain to a healthy lifestyle or general health issues. I have spent over 30+ years researching and testing methods with thousands of patients and understand what truly works. We strive to create fitness and better the body through researched methods and total health programs.

These programs and methods are natural and use the body’s own ability to achieve improvement goals, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs. As a result, individuals live a fulfilled life with more energy, a positive attitude, better sleep, less pain, proper body weight, and education on maintaining this way of life.

Creating an Effective Workout with the FITT Principle

Creating an Effective Workout with the FITT Principle

For individuals trying to get into a regular fitness regimen, could using the FITT Principle help structure exercise, track progress, and achieve fitness goals?

Creating an Effective Workout with the FITT Principle

FITT Principle

The FITT principle is a set of guidelines for adjusting, revising, and improving exercise workouts. FITT is an acronym for:

  • Frequency
  • Intensity
  • Time
  • Type of exercise
  • Individuals take these elements to create and adjust workouts that fit their goals and fitness levels.

For example, this could be a workout of 3 to 5 days combined with low, medium, and high-intensity exercises for 30 to 60 minutes each session that incorporates cardio and strength training. Focusing on these details and progressing over time helps create an effective program.


Workout frequency and how often the individual is going to exercise is the first thing to look at.

  • Frequency depends on various factors, including the type of workout being done, how hard the workout is, fitness levels, and exercise goals.
  • General exercise guidelines developed by the American College of Sports Medicine offer recommendations. (Carol Ewing Garber, et al., 2011)

Cardiovascular Workouts

  • Cardio workouts are usually scheduled more often.
  • Depending on goals, guidelines recommend moderate cardio exercise five or more days a week or intense cardio three days a week to improve health.
  • Individuals can adjust the exercise intensity level easily on a treadmill to provide excellent and convenient cardiovascular workouts.
  • Individuals who want to lose weight may want to work up to more workouts gradually.
  • However, more is not always better, and recovery time is essential. (Pete McCall. 2018)

Strength Training

  • The recommended frequency for strength training is two to three non-consecutive days a week. (National Strength and Conditioning Association. 2017)
  • Individuals should have at least one to two days of rest and recovery between sessions.
  • Workout frequency will often depend on the type of training sessions being performed as well as health goals.
  • For example, individuals want to work on each muscle group at least two times a week if their goal is to build muscle. (Brad J. Schoenfeld, Dan Ogborn, James W. Krieger. 2016)
  • For individuals following a split routine, like upper body one day and lower body the next, workouts can be more frequent than total body workouts.


Workout intensity involves how hard the individual is pushing themselves during exercise. How it is increased or decreased depends on the type of workout. (Carol Ewing Garber, et al., 2011)

Cardiovascular Workouts

For cardio, individuals will monitor workout intensity by:

  • Heart rate
  • Perceived exertion
  • Talk test
  • Heart rate monitor
  • A combination of these measures.
  1. The general recommendation is to work at a moderate intensity for steady workouts.
  2. Interval training is done at a higher intensity for a shorter period.
  3. It’s recommended to mix up low, medium, and high-intensity cardio exercises to stimulate different energy systems and prevent overtraining. (Nathan Cardoos. 2015)

Strength Training

  • Individual intensity comprises the amount of weight being lifted and the number of reps and sets done.
  • The intensity can change based on health goals.
  1. Beginners looking to build stability, endurance, and muscle are recommended to use a lighter weight and do fewer sets with high repetitions – for example, two or three sets of 12 to 20 reps.
  2. Individuals wanting to grow muscle are recommended to do more sets with a moderate amount of reps – for example, four sets of 10 to 12 reps each.
  3. Individuals who want to build strength are recommended to use heavy weights and do more sets with fewer reps – for example, five sets of three reps each.
  4. Building muscle can be done with a wide range of repetitions and weights. (Brad J. Schoenfeld, Dan Ogborn, James W. Krieger. 2016)


The next element of the plan is how long the exercise will be during each session. Exercise length depends on individual fitness level and the type of workout being done.

Cardiovascular Workouts

The exercise guidelines suggest 30 to 60 minutes of cardio, but workout duration will depend on fitness level and type of exercise. ((Carol Ewing Garber, et al., 2011)

  • Beginners are recommended to start with a 15- to 20-minute workout.
  • Individuals with some workout experience and are doing steady-state cardio, like jogging or using a cardio machine, might exercise for 30 to 60 minutes.
  • For individuals doing interval training and working at very high intensity, the workout will be shorter, around 10 to 15 minutes of high-intensity interval training.
  • Having a variety of workouts of different intensities and durations will provide a solid, balanced cardiovascular program.

Strength Training

  • How long an individual strength trains will depend on the type of workout and schedule.
  • A total body workout can take over an hour.
  • A split routine can take less time by working fewer muscle groups in one session.


The type of exercise you do is the last part of the FIIT principle.
It is easy to manipulate to avoid overuse injuries or weight loss plateaus.

Cardiovascular Workouts

  • Cardio is easy to adjust and change because any activity that increases heart rate counts.
  1. Walking, dancing, running, cycling, swimming, and using an elliptical trainer are a few activities that can be incorporated.
  2. Having multiple cardio activities is recommended to reduce burnout and keep workouts fresh.

Strength Training

  • Strength training workouts can also be varied.
  • They include any exercise where some type of resistance  –  bands, dumbbells, machines, etc. are used to work the muscles.
  • Bodyweight exercises can also be considered a form of strength training.
  • Strength workouts can be changed from total body training to adding, for example, supersets or pyramid training.
  • Incorporating new exercises for each body area is another way to vary the type of workouts.
  • Spending a few weeks working on functional strength movements, then switching to hypertrophy or strength-based training.
  • Each modality includes various alternative types of strength-based exercises.

Using FITT

The FITT principle outlines how to adjust workout programs to achieve better results. It also helps figure out how to change workouts to avoid burnout, overuse injuries, and plateaus.

For example, walking three times a week for 30 minutes at a moderate pace is recommended for a beginner to start out with. After a few weeks, the body adapts to the workout. This results in burning fewer calories, burnout, or weight management efforts, and goals are put on hold. This is where the FITT principles come in. For example, a change-up could include:

  • Changing frequency by adding another day of walking or jogging.
  • Changing intensity by walking faster, adding more challenging terrain like a hill, or jogging at certain intervals.
  • Walking for a longer time each workout day.
  • Changing the type of workout by swapping one or more of the walk sessions for cycling or aerobics.
  1. Even just changing one element can make a big difference in the workout and how the body responds to exercise.
  2. It’s important to change things up regularly to keep the body healthy and mind engaged.

Injury Prevention

One of the best things about using FITT is that it allows individuals to monitor the length and intensity of their workouts. When individuals work out too frequently or don’t get enough rest, they run the risk of overuse injuries, burnout, and muscle strains. The FITT principle encourages adding variety to workouts. When following this practice, it allows the body to rest and recover properly. Because individuals are not working the same muscle groups over and over again, better results are achieved.

Fighting Inflammation Naturally


Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359.

McCall Pete. 8 reasons to take a rest day. (2018) American Council on Exercise.

National Strength and Conditioning Association. (2017) Determination of resistance training frequency.

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697.

Cardoos, Nathan MD. Overtraining Syndrome. (May/June 2015). Current Sports Medicine Reports 14(3):p 157-158. DOI: 10.1249/JSR.0000000000000145

Discovering the Nutritional Benefits of Tomatoes

Discovering the Nutritional Benefits of Tomatoes

Tomatoes are low-calorie and nutrient-dense, what health benefits can individuals gain from their consumption?

Discovering the Nutritional Benefits of Tomatoes

Tomato Benefits

All varieties of tomatoes offer nutrients, including potassium and vitamin C, making them part of a balanced diet.

  • Raw tomatoes contain vitamin C, which brightens skin and fights inflammation.
  • Cooking tomatoes releases more antioxidants which are vital in small quantities such as lycopene, for maintaining heart health and preventing certain cancers.
  • Other benefits contribute to heart, prostate, and cognitive/brain health.

Various tomato recipes and products can offer a balance of nutrients. Variety is key and this applies to all fruits and vegetables. Try them raw, cooked, and steamed, as the different methods can offer different benefits.

Cooked and Raw Tomatoes

Tomatoes are low in calories and rich in nutrients. A raw, medium-sized tomato contains roughly 22 calories and less than 1 gram of fat. It is low sodium and low glycemic, with just 6 milligrams of sodium and 3 grams of sugar. They are an excellent source of hydration as a raw tomato contains about half a cup of water.

Nutritional Information

A medium tomato includes the following nutrients: (USDA: FoodData Central. 2018)

  • Protein – 1.1 grams
  • Fiber – 1.5 grams
  • Calcium – 12 milligrams
  • Magnesium – 13.5 milligrams
  • Phosphorus – 29.5 milligrams
  • Potassium – 292 milligrams
  • Vitamin C – 17 milligrams
  • Choline – 8.2 milligrams
  • Lycopene – 3.2 milligrams

Certain Antioxidants

  • Tomatoes contain several essential vitamins and minerals that support the immune system and the bones and blood.
  • Antioxidants help combat free radicals and unstable molecules that damage the body’s cells. (Edward J. Collins, et al., 2022)
  • Antioxidants like lycopene, lutein, and zeaxanthin, are better absorbed with cooked tomatoes.
  • Raw tomatoes contain small amounts of vitamins A and K, fluoride, folate, and beta-carotene.

Heart Health

  • Tomatoes provide a healthy serving of potassium.
  • Potassium and sodium are both vital for heart function.
  • Potassium is essential for relaxing the blood vessels.
  • One medium tomato contains around the same amount as a banana.
  • The heart needs these electrolytes to contract and expand.
  • Most individuals with high blood pressure can benefit from high potassium, fiber, and lycopene levels.
  • Studies have linked lycopene to lower heart disease risk and mortality. (Bo Song, et al., 2017)

Exercise Recovery

  • Electrolytes are essential for basic cell function.
  • Potassium, sodium, magnesium, and fluoride can help decrease muscle soreness and exercise fatigue after physical activity or workouts.
  • The anti-inflammatory properties come from the vitamin C.
  • Eating tomatoes before or after physical activity can help replenish magnesium which is essential for muscle contraction. (Edward J. Collins, et al., 2022)

Protection Against Dementia

  • Potassium provides power to the heart and has a role in body nerve function.
  • One recent study found that individuals who consumed more potassium and less sodium had improved cognitive function. (Xiaona Na, et al., 2022)
  • Another study analyzed how carotenoids/antioxidants that affect the color of vegetables affect long-term brain health.
  • Researchers found that individuals with increased blood levels of lutein and zeaxanthin, which are both present in cooked tomatoes had a lower rate of dementia. (May A. Beydoun, et al., 2022)
  • Lutein and zeaxanthin are also known for protecting eye health as the body ages.

Help Prevent Prostate Cancer

  • Cooking tomatoes compromises the vitamin C content, but increases the availability of several antioxidants that can protect against cancer growth.
  • Especially for men, lycopene is beneficial to help reduce prostate-related issues.
  • Studies have found that men who eat tomatoes, including raw, sauce, and on pizza have a lower risk of developing prostate cancer due to the total amount of lycopene absorbed, which is optimized in cooked tomatoes. (Joe L. Rowles 3rd, et al., 2018)
  • Lycopene and other plant pigments/carotenoids are believed to protect against cancer because of their antioxidant properties. (Edward J. Collins, et al., 2022)
  • Lycopene and other antioxidants in tomatoes can also benefit male fertility by improving sperm count and sperm motility. (Yu Yamamoto, et al., 2017)

Balance Blood Sugar

  • Tomatoes can help manage blood sugar in individuals with diabetes.
  • They have fiber that helps regulate blood sugar and bowel movements.
  • Fiber naturally slows digestion to keep the body fuller and longer and does not negatively impact blood sugar levels.
  • This is especially important given that 95% of the U.S. population does not consume the appropriate amount of fiber. (Diane Quagliani, Patricia Felt-Gunderson. 2016)

Healthy Skin, Hair, and Nails

  • Tomatoes contain chlorogenic acid, a compound that can encourage collagen production.
  • Vitamin C and A in raw tomatoes can help the appearance of skin, hair, and nails.

The Healing Diet to Combat Inflammation


USDA: FoodData Central. Tomatoes, red, ripe, raw, year-round average.

Collins, E. J., Bowyer, C., Tsouza, A., & Chopra, M. (2022). Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology, 11(2), 239.

Song, B., Liu, K., Gao, Y., Zhao, L., Fang, H., Li, Y., Pei, L., & Xu, Y. (2017). Lycopene and risk of cardiovascular diseases: A meta-analysis of observational studies. Molecular nutrition & food research, 61(9), 10.1002/mnfr.201601009.

Na X, Xi M, Zhou Y, et al. Association of dietary sodium, potassium, sodium/potassium, and salt with objective and subjective cognitive function among the elderly in China: a prospective cohort study. (2022). Glob Transit. 4:28-39. doi:10.1016/j.glt.2022.10.002

Beydoun, M. A., Beydoun, H. A., Fanelli-Kuczmarski, M. T., Weiss, J., Hossain, S., Canas, J. A., Evans, M. K., & Zonderman, A. B. (2022). Association of Serum Antioxidant Vitamins and Carotenoids With Incident Alzheimer Disease and All-Cause Dementia Among US Adults. Neurology, 98(21), e2150–e2162.

Rowles, J. L., 3rd, Ranard, K. M., Applegate, C. C., Jeon, S., An, R., & Erdman, J. W., Jr (2018). Processed and raw tomato consumption and risk of prostate cancer: a systematic review and dose-response meta-analysis. Prostate cancer and prostatic diseases, 21(3), 319–336.

Yamamoto, Y., Aizawa, K., Mieno, M., Karamatsu, M., Hirano, Y., Furui, K., Miyashita, T., Yamazaki, K., Inakuma, T., Sato, I., Suganuma, H., & Iwamoto, T. (2017). The effects of tomato juice on male infertility. Asia Pacific journal of clinical nutrition, 26(1), 65–71.

Quagliani, D., & Felt-Gunderson, P. (2016). Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85.

Using Natural Biologics for Faster Injury Recovery

Using Natural Biologics for Faster Injury Recovery

As the body grows older the ability to live life to the fullest can be difficult. Can using natural biologics help enhance the body’s natural ability to heal?

Natural Biologics

Though sometimes a necessary treatment option, surgical procedures can be the first line of treatment introduced to patients. Natural biologics is a less invasive alternative that can eliminate hospitalizations and expedite recovery. (Riham Mohamed Aly, 2020)

What Are They?

The body is born with components to initiate healing and recovery. These components include:

  • Cells
  • Cytokines
  • Proteins
  • Collagens
  • Elastin
  • Hyaluronic acid

At the time of birth, these components are in abundance but decrease as the body ages. This is why children recover from injuries quicker than adults.  Recovery for adults can be slower from a decrease in these natural healing components. The objective of natural biologics treatments is to increase the healing components by reintroducing the body’s own components – autologous – or by bringing in new components – allogeneic – from a donor. (National Institutes of Health 2016) Choosing between the two options depends on an individual’s age and health, as those who are older or in poor physical health may experience complications from inferior component amounts.

  • Healing components derived from donor sources can show more promise, as treatments are usually acquired from discarded birth tissues at delivery.
  • Birth tissues are rich in healing components, containing the most abundant collection of natural healing elements.
  • It’s important to note that there is no harm to the mother or the baby from the obtained tissue products.

Using Natural Biologics for Faster Injury Recovery

Autologous Treatment

Derived from the individual receiving the cell therapy. (Yun Qian, et al., 2017)

Platelet-Rich Plasma – PRP

  • Platelet-rich plasma is cultivated by drawing an individual’s blood and spinning it in a centrifuge to separate the plasma.
  • The resulting liquid is reinjected into the injured area to generate a healing environment.
  • This form of natural biologics is effective for individuals with minor injuries that can be repaired easily.
  • This process is not as effective for older individuals who already have a reduction in natural healing components.
  • Lifestyle factors such as smoking, unhealthy diet, and alcohol/substance abuse can decrease the effectiveness of PRP treatments.

Bone Marrow Aspirate

  • This is an invasive, painful process that begins by putting a patient under anesthesia and drilling into the bone to extract the marrow. (American Cancer Society, 2023)
  • Like PRP, success depends on the individual’s age, health, and lifestyle.
  • Invasive procedures like this have a higher probability of infection and require a long-term recovery period.

Adipose-Derived Stem Cells

  • Adipose tissue/fat treatments are collected through a procedure that resembles the process of liposuction.
  • The procedure is done under general anesthesia and is an invasive process.
  • Once the tissue is collected, the cells are separated and reinjected. (Loubna Mazini, et al. 2020)
  • The treatment’s success depends on the individual’s health, age, and lifestyle.
  • There is more risk of infection when choosing this procedure and a long-term recovery period.

Allogeneic Treatment

Donor-based regenerative cells.

Amniotic Fluid Therapy

Amniotic fluid contains various growth factors, cytokines, and anti-inflammatory proteins that may promote tissue repair, reduce inflammation, and stimulate cellular regeneration. (Petra Klemmt. 2012)

  • Collected at the time of birth, this therapy is an ideal treatment for individuals who have sustained injuries that affect day-to-day functionality.
  • Physicians and clinicians are utilizing amniotic fluid therapy to treat many conditions, from orthopedic to wound care.
  • Amniotic fluid is collected at the time of birth and is abundant with increased healing components compared to autologous sources.
  • Amniotic fluid is immune-privileged (limits or suppresses immune response) and the risk of rejection is rare.
  • These therapies are usually done in a physician’s office with minimal downtime after treatment.

Wharton’s Jelly

  • Wharton’s jelly is derived from the umbilical cord at the time of birth and is primarily composed of a gel substance made up of hyaluronic acid and a network of collagen fibers.
  • Its unique properties make it ideal for protecting and supporting the umbilical cord. (Vikram Sabapathy, et al., 2014)
  • Believed to contain a population of mesenchymal stem cells that have the capacity to differentiate into various cell types, and other secreted growth factors and cytokines. (F. Gao, et al., 2016)
  • It is considered the most valuable source to enhance the healing of various tissues, including bone, cartilage, skin, and nerve tissue.
  • It is immune-privileged with little risk of rejection and minimal if any, recovery time after an in-office treatment.


  • Exosomes are small, membrane-bound vesicles that play a role in intercellular communication within the body. (Carl Randall Harrell, et al., 2019)
  • They contain a variety of bioactive molecules, including proteins, lipids, nucleic acids (like RNA), and signaling molecules.
  • They serve as vehicles for transferring the signaling molecules from one cell to another, allowing cells to influence the behavior and function of neighboring or distant cells.
  • They can be collected or isolated from various biological fluids and cell cultures through specialized techniques but are most robust when collected at birth.
  • The exosomes within the umbilical cord are utilized for tissue repair and regeneration, signaling the cells to promote:
  • Proliferation – increase in the number of cells through cell division.
  • Differentiation – the transformation of unspecialized cells into specialized cells.
  • Tissue healing in damaged or injured areas.
  • Exosomes from the umbilical cord are immune-privileged with minimal risk of rejection.
  • Treatments are ideal for increasing cell communication and initiating repair when paired with another source of allogeneic therapy like amniotic fluid or Wharton’s Jelly.

Choosing which natural biologics therapy is the best is different for everyone. When selecting a treatment, it is essential for individuals to consult their primary healthcare provider to determine which application will have optimal results.

Is Motion Key To Healing?


Aly R. M. (2020). Current state of stem cell-based therapies: an overview. Stem cell investigation, 7, 8.

National Institutes of Health. (2016). Stem Cell Basics.

Qian, Y., Han, Q., Chen, W., Song, J., Zhao, X., Ouyang, Y., Yuan, W., & Fan, C. (2017). Platelet-Rich Plasma Derived Growth Factors Contribute to Stem Cell Differentiation in Musculoskeletal Regeneration. Frontiers in chemistry, 5, 89.

American Cancer Society. (2023). Types of Stem Cell and Bone Marrow Transplants.

Mazini, L., Rochette, L., Admou, B., Amal, S., & Malka, G. (2020). Hopes and Limits of Adipose-Derived Stem Cells (ADSCs) and Mesenchymal Stem Cells (MSCs) in Wound Healing. International journal of molecular sciences, 21(4), 1306.

Klemmt P. (2012). Application of amniotic fluid stem cells in basic science and tissue regeneration. Organogenesis, 8(3), 76.

Sabapathy, V., Sundaram, B., V M, S., Mankuzhy, P., & Kumar, S. (2014). Human Wharton’s Jelly Mesenchymal Stem Cells plasticity augments scar-free skin wound healing with hair growth. PloS one, 9(4), e93726.

Gao, F., Chiu, S. M., Motan, D. A., Zhang, Z., Chen, L., Ji, H. L., Tse, H. F., Fu, Q. L., & Lian, Q. (2016). Mesenchymal stem cells and immunomodulation: current status and future prospects. Cell death & disease, 7(1), e2062.

Harrell, C. R., Jovicic, N., Djonov, V., Arsenijevic, N., & Volarevic, V. (2019). Mesenchymal Stem Cell-Derived Exosomes and Other Extracellular Vesicles as New Remedies in the Therapy of Inflammatory Diseases. Cells, 8(12), 1605.

Unlock Peak Performance with Central Nervous System Activation

Unlock Peak Performance with Central Nervous System Activation

For individuals about to engage in physical activity or exercise, how does warming up the body help prepare for the work ahead?

Optimize Your Performance with Central Nervous System Activation

Central Nervous System Activation

A proper warm-up before physical activity or working out prepares the mind and body to reduce risks of injury, mentally and physically transition to physical activity work, and enhance performance. A well-designed warm-up also primes the central nervous system/CNS for activity. The central nervous system transmits messages to the muscles to prepare them for action. Central nervous system activation increases motor neuron recruitment and engages the sympathetic nervous system so the body can better handle the physical stressors. The process may seem complex, but priming the nervous system is as simple as warming up with light aerobic activity before getting into more explosive movements.


The CNS consists of the brain and spinal cord. This central communication system uses another part of the nervous system known as the peripheral nervous system or PNS to transmit and receive messages throughout the body. The PNS is connected to the entire body and the brain and spinal cord (CNS).

  • Nerves run throughout the body, receiving signals from the CNS to the muscles, fibers, and organs, transmitting various information back to the brain. (Berkeley University. N.D.)
  • There are two types of systems within the peripheral nervous system – somatic and autonomic.
  1. Somatic nervous system actions are those controlled by the person through voluntary actions like choosing to pick something up.
  2. The autonomic system is involuntary and generates actions like breathing or heartbeat. (Cleveland Clinic. 2020)

Properly preparing the body for an intense strength training session or other physical activity needs the correct messages to be sent through the autonomic nervous system.

Parasympathetic and Sympathetic States

The autonomic nervous system consists of two subcategories, which are parasympathetic and sympathetic.

  • The sympathetic nervous system helps the body get ready to face stress which includes physical stress. (R. Bankenahally, H. Krovvidi. 2016)
  • The fight, flight, or freeze response describes the sympathetic nervous system’s aspect.
  • The parasympathetic nervous system is responsible for relaxation and de-stressing.

Individuals are recommended to perform a few calming movements and actions after a workout to return the body to a parasympathetic state. This can be:

  • Stretching
  • Lying with the legs elevated
  • Relaxing yoga poses
  • Box breathing
  • Taking a warm shower or bath
  • Foam rolling
  • Massage

Returning the mind and body to a calm state helps with recovery and reduces stress hormone production. (National Academy of Sports Medicine. 2022)

Why Activate the CNS

Activating the CNS can increase performance and prevent injuries. The process wakes up and alerts the body for the activity. Individuals are recommended before beginning a training session, to communicate to the body about the physical stress it is about to endure and to prepare for the work ahead. This is a concept known as post-activation potentiation/PAP. (Anthony J Blazevich, Nicolas Babault. 2019) PAP helps increase force and power production, which enhances physical performance.

  • Whenever an individual trains, the brain adapts and learns what the body is doing and the purpose of the training.
  • Muscle memory describes this interaction.
  • Individuals who have started up a new strength training routine or after an extended break report feeling awkward for the first few sessions, or even weeks, depending on their experience. (David C Hughes, Stian Ellefsen, Keith Baar, 2018)
  • However, after a few sessions, the body is more adept at performing the movements and ready to increase resistance, repetitions, or both.
  • This has to do with the neural drive and muscle memory than it has to do with true potential physical abilities. (Simon Walker. 2021)
  • Training the CNS to be alert and pay attention can increase the development of a healthy mind-muscle connection combined with muscle memory. (David C Hughes, Stian Ellefsen, Keith Baar, 2018)

General Warm-Up

The first step is a general warm-up that should use large muscle groups and be of low intensity so as not to exhaust the body before beginning the actual training. General warm-up benefits central nervous system activation and the entire body include: (Pedro P. Neves, et al., 2021) (D C. Andrade, et al., 2015)

  • Increases blood circulation.
  • Assists the release of oxygen from hemoglobin and myoglobin.
  • Warms the muscles, so they contract more effectively.
  • Increases nerve impulse speed.
  • Increases nutrient delivery.
  • Lowers joints’ resistance through increased synovial fluid/joint lubrication.
  • Increases joint range of motion.
  • Improves joint resiliency.
  • Removes metabolic waste quicker.
  • Reduces risk of injury.

A general warm-up can be simple as any aerobic activity will work. This can include:

  • Performing bodyweight movements – light jumping jacks or jogging in place.
  • Treadmill
  • Rowing machine
  • Stair climber
  • Elliptical trainer

It is recommended to use the rating perceived exertion scale/RPE to determine the general warm-up effort. An exertion rating of between 5 to 6 is equivalent to moderate walking or a slow jog. Individuals should be able to speak clearly without taking a pause.

Try this strategy before the next workout to see increased performance and reduced injury risks.

Ankle Sprains Recovery


The nervous system. Berkeley University.

Cleveland Clinic. Nervous system: What it is, types, symptoms.

Bankenahally R, Krovvidi H. (2016) Autonomic nervous system: anatomy, physiology, and relevance in anesthesia and critical care medicine. BJA Education. 16(11):381-387. doi:10.1093/bjaed/mkw011

National Academy of Sports Medicine. Sympathetic vs. parasympathetic overtraining.

Blazevich, A. J., & Babault, N. (2019). Post-activation Potentiation Versus Post-activation Performance Enhancement in Humans: Historical Perspective, Underlying Mechanisms, and Current Issues. Frontiers in physiology, 10, 1359.

Hughes, D. C., Ellefsen, S., & Baar, K. (2018). Adaptations to Endurance and Strength Training. Cold Spring Harbor perspectives in medicine, 8(6), a029769.

Walker S. (2021). Evidence of resistance training-induced neural adaptation in older adults. Experimental gerontology, 151, 111408.

P. Neves, P., R. Alves, A., A. Marinho, D., & P. Neiva, H. (2021). Warming-Up for Resistance Training and Muscular Performance: A Narrative Review. IntechOpen. doi: 10.5772/intechopen.96075

Andrade, D. C., Henriquez-Olguín, C., Beltrán, A. R., Ramírez, M. A., Labarca, C., Cornejo, M., Álvarez, C., & Ramírez-Campillo, R. (2015). Effects of general, specific, and combined warm-up on explosive muscular performance. Biology of sport, 32(2), 123–128.

Non-Binary & Inclusive Gender Affirming Healthcare

Non-Binary & Inclusive Gender Affirming Healthcare

Can healthcare professionals implement an inclusive and positive approach for gender affirming healthcare for non-binary individuals?


When it comes to many individuals looking for the right healthcare options for their ailments and general well-being, it can be scary and challenging to some, including many individuals within the LGBTQ+ community. Many individuals need to research when finding positive and safe healthcare facilities that listen to what the person is dealing with when getting a routine check-up or their ailments treated. Within the LGBTQ+ community, many individuals do find it difficult to express what is affecting their bodies due to past traumas of not being seen or heard due to their identities, pronouns, and orientation. This can cause numerous barriers between them and their primary doctor, leading to a negative experience. However, when medical professionals provide a positive, safe environment, listen to the person’s ailments, and be non-judgmental to their patients, they can open the doors to improving inclusive healthcare wellness within the LGBTQ+ community. Today’s article focuses on one identity within the LGBTQ+ community, known as non-binary, and how inclusive healthcare can be optimized while benefitting many individuals dealing with general aches, pains, and conditions within their bodies. Coincidentally, we communicate with certified medical providers who incorporate our patients’ information to provide a safe and positive experience in inclusive healthcare. We also inform them that there are non-surgical options to reduce the effects of general aches and pain while restoring their quality of life. We encourage our patients to ask amazing educational questions to our associated medical providers about their symptoms correlating with body pain in a safe and positive environment. Dr. Alex Jimenez, D.C., incorporates this information as an academic service. Disclaimer


What Is Non-Binary Gender?


The term non-binary is used within the LGBTQ+ community to describe a person who doesn’t identify as a male or female within the gender identity spectrum. Non-binary individuals can even fall under various gender identities that make them who they are. These can include:

  • Genderqueer: An individual who doesn’t follow the traditional gender norm.
  • Agender: An individual who doesn’t identify with any gender. 
  • Genderfluid: An individual whose gender identity is not fixed or can change over time.
  • Intergender: An individual who identifies as a combination of male and female.
  • Androgynous: An individual whose gender expression combines masculine and feminine traits.
  • Gender Non-Conforming: An individual who doesn’t conform to society’s expectation of gender identity. 
  • Transgender: An individual whose gender identity is different from their assigned gender at birth.

When it comes to non-binary binary individuals looking for healthcare treatment for their ailments, it can be a bit of a challenge as many individuals who identify as non-binary within the LGBTQ+ community have to deal with the socio-economic impact when getting treatment, which can lead to unnecessary stress when going in for a routine check-up or getting their ailments treated. (Burgwal et al., 2019) When this happens, it can lead to a negative experience for the individual and make them feel inferior. However, when healthcare professionals take the time to be properly trained, use the correct pronouns, and create an inclusive, positive, and safe space for individuals who identify as non-binary, it can open the doors to creating more of an inclusive awareness and lead to more appropriate care for the LGBTQ+ community. (Tellier, 2019)


Optimizing Your Wellness- Video

Do you or your loved ones are dealing with consistent pain in their bodies that makes it difficult to function? Do you feel stress in different body locations that correlate with musculoskeletal disorders? Or do your ailments seem to be affecting your daily routine? More often than not, in today’s ever-changing world, many individuals are researching safe and inclusive healthcare treatments to reduce their ailments. It is an important aspect to many individuals within the LGBTQ+ community, as finding the appropriate care they need can be stressful. Many healthcare professionals must provide the best possible healthcare and interventions within the LGBTQ+ community to understand the health disparities that they are experiencing. (Rattay, 2019) When healthcare professionals create a negative experience with their patients within the LGBTQ+ community, it can cause them to develop socio-economic stressors that can overlap with their pre-existing condition, creating barriers. When disparities are associated with socio-economic stressors, it can lead to poor mental health. (Baptiste-Roberts et al., 2017) When this happens, it can lead to coping mechanisms and resilience that can correlate with serious implications for the person’s overall health and well-being. However, all is not lost, as many healthcare professionals are integrating into safe, affordable, and positive healthcare spaces for individuals who identify as non-binary. We here at Injury Medical Chiropractic and Functional Medicine Clinic will work on reducing the effects of health disparities while raising awareness to continuously improve positive and inclusive experiences for non-binary individuals seeking inclusive healthcare. Check out the video above to learn more about optimizing wellness to improve your health and well-being.

How To Optimize Non-Binary Inclusive Healthcare?

When it comes to inclusive health care for non-binary individuals within the LGBTQ+ community, many healthcare providers must honor the individual’s gender identity while creating a positive and trusting relationship to reduce the ailments they are experiencing. By making a safe and positive experience for their patients, LGBTQ+ individuals will start to address to their doctors what issues they are experiencing, and it allows the doctor to come up with a personalized health care plan that is catered to them while improving their health outcomes. (Gahagan & Subirana-Malaret, 2018) At the same time, being an advocate and systemically improving, including gender-affirming care, can lead to positive results and benefit LGBTQ+ individuals. (Bhatt et al., 2022)


Baptiste-Roberts, K., Oranuba, E., Werts, N., & Edwards, L. V. (2017). Addressing Health Care Disparities Among Sexual Minorities. Obstet Gynecol Clin North Am, 44(1), 71-80.


Bhatt, N., Cannella, J., & Gentile, J. P. (2022). Gender-affirming Care for Transgender Patients. Innov Clin Neurosci, 19(4-6), 23-32.


Burgwal, A., Gvianishvili, N., Hard, V., Kata, J., Garcia Nieto, I., Orre, C., Smiley, A., Vidic, J., & Motmans, J. (2019). Health disparities between binary and non binary trans people: A community-driven survey. Int J Transgend, 20(2-3), 218-229.


Gahagan, J., & Subirana-Malaret, M. (2018). Improving pathways to primary health care among LGBTQ populations and health care providers: key findings from Nova Scotia, Canada. Int J Equity Health, 17(1), 76.


Rattay, K. T. (2019). Improved Data Collection for Our LGBTQ Population is Needed to Improve Health Care and Reduce Health Disparities. Dela J Public Health, 5(3), 24-26.


Tellier, P.-P. (2019). Improving health access for gender diverse children, youth, and emerging adults? Clinical Child Psychology and Psychiatry, 24(2), 193-198.



Regenerative Cells: Different Types and Functions

Regenerative Cells: Different Types and Functions

Individuals dealing with various conditions and diseases and ongoing research to find treatments, where do human regenerative cells come from?

Regenerative Cells: Different Types and Functions

Regenerative Cells

Regenerative cells are stem cells that are specialized to potentially develop into many different types of cells. They are unlike any other cell because:

  • Being unspecialized they have no specific function in the body.
  • They can become specialized cells like – brain, muscle, and blood cells.
  • They can divide and renew continually for a long period.
  • Blood stem cells are currently the only type that is regularly used in treatment.
  • For leukemia or lymphoma, only adult cells are used in a procedure known as a bone marrow transplant. (Cleveland Clinic. 2023)
  • For regenerative cell research, the cells can come from different sources, including adult donors, genetically altered human cells, or embryos.

Bone Marrow Transplants

  • Bone marrow cells produce all of the body’s blood cells, including red and white blood, and platelets.
  • Hematopoietic stem cells are those found in bone marrow that is the parent for the different types of cells.
  • Hematopoietic cells are transplanted in individuals with cancer to replenish bone marrow.
  • The procedure is often used during high-dose chemotherapy that destroys the existing cells in the bone marrow.
  • Donated stem cells are injected into a vein and settle in the bone marrow where they begin to produce new healthy blood cells. (Cleveland Clinic. 2023)

Peripheral Blood Transplants

  • For some time the only source to extract hematopoietic cells was from bone marrow.
  • Researchers found that many of these cells were freely circulating in the blood.
  • Scientists learned how to extract the cells from the blood and transplant them directly.
  • This type of transplant is a peripheral blood stem cell transplant/PBSCT and has become the more common procedure, however, both methods are still used. (Cleveland Clinic. 2023)
  • PBSCT is less invasive and does not require the removal of marrow from the hip bone.

Somatic Cells

Embryonic Cells

Embryonic stem cells were first grown in a laboratory in 1998 for reproductive research, which created controversy because they were extracted from human embryos that were destroyed or harvested for science. Today their primary use is for research into treatments and potential cures for:

Embryonic cells are pluripotent, which means they can grow into the three types of germ cell layers – ectoderm, mesoderm, and endoderm – that make up the human body and can develop into each of the more than 200 types of cells. (National Institutes of Health. 2016)

Induced Pluripotent Cells

  • Induced pluripotent stem cells/iPSCs are somatic cells that have been genetically reprogrammed to behave like embryonic cells.
  • iPSCs are usually skin or blood cells that undergo genetic programming. (Pavel Simara, Jason A Motl, Dan S Kaufman. 2013)
  • iPSCs were first developed in 2006.
  • A major advantage of iPSCs over somatic and embryonic cells is that iPSCs can be generated to match the patient.
  • This means that a laboratory can tailor-make cells from an individual’s own cells or tissues.

Spine Injuries In Athletes


Cleveland Clinic. Stem Cell Transplant (Bone Marrow Transplant).

National Institutes of Health. Stem Cell Basics.

Simara, P., Motl, J. A., & Kaufman, D. S. (2013). Pluripotent stem cells and gene therapy. Translational research : the journal of laboratory and clinical medicine, 161(4), 284–292.

Finkbeiner, S. R., & Spence, J. R. (2013). A gutsy task: generating intestinal tissue from human pluripotent stem cells. Digestive diseases and sciences, 58(5), 1176–1184.

Al-Shamekh, S., & Goldberg, J. L. (2014). Retinal repair with induced pluripotent stem cells. Translational research : the journal of laboratory and clinical medicine, 163(4), 377–386.

Regenerative Medicine: Exploring the Benefits & Risks

Regenerative Medicine: Exploring the Benefits & Risks

Nowadays, individuals trying to avoid surgery have more therapy options. Can regenerative medicine help treat neuromusculoskeletal injuries?

Regenerative Medicine: Exploring the Benefits & Risks

Regenerative Medicine

Regenerative medicine utilizes the body’s raw cells and is used in cancer treatment and to reduce the risk of infections. (American Cancer Society. 2020) Researchers are looking for other ways to use these cells in medical therapies.

What are These Cells


Regenerative cell therapy uses these cells as a treatment for a disease or condition.

  • Regenerative cells are given to individuals to replace cells that have been destroyed or have died.
  • In the case of cancer, they may be used to help the body regain the ability to produce regenerative cells after treatment. (American Cancer Society. 2020)
  • For individuals with multiple myeloma and certain types of leukemia, regenerative cell therapy is used to eliminate cancer cells.
  • The therapy is called graft-versus-tumor effect/GvT, where a donor’s white blood cells/WBCs are used to eliminate the cancerous tumor. (American Cancer Society. 2020)

What They Can Treat

This is a new treatment that is still going through research. The Food and Drug Administration has only approved it for certain cancers and conditions that affect the blood and immune system. (Centers for Disease Control and Prevention. 2019) Regenerative cell therapy is FDA-approved to treat: (National Cancer Institute. 2015)

  • Leukemia
  • Lymphoma
  • Multiple myeloma
  • Neuroblastoma
  • It is also used to decrease the risk of infection after regenerative cell transplantation in individuals with blood cancers. (U.S. Food & Drug Administration. 2023)

Researchers are studying how these cells can treat other conditions. Clinical trials are analyzing how to use the therapy for neurodegenerative diseases like:

  • Parkinson’s
  • Alzheimer’s
  • Multiple sclerosis – MS
  • Amyotrophic lateral sclerosis – ALS. (Riham Mohamed Aly. 2020)

Cell Types

During regenerative cell therapy, the cells are given through an intravenous line. The three places where blood-forming cells can be obtained are bone marrow, the umbilical cord, and blood. Transplants can include: (American Cancer Society. 2020)


  • The cells are taken from the individual who will be receiving the therapy.


  • The cells are donated by another individual.


  • The cells come from an identical twin, if there is one.


The therapy has shown to provide benefits but there are risks.

  • One risk is known as graft-versus-host disease – GVHD.
  • It occurs in one-third to half of allogeneic recipients.
  • This is where the body does not recognize the donor’s white blood cells and attacks them causing problems and symptoms throughout the body.
  • To treat GVHD medications are given to suppress the immune system to stop attacking the donor cells. (American Cancer Society. 2020)

Other potential risks can include: (American Cancer Society. 2020)

  • Cancer relapse
  • New cancer
  • Hepatic veno-occlusive disease
  • Post-transplant lymphoproliferative disorder – PTLD

Future Possibilities

The future of regenerative cell therapy is promising. Research is ongoing to find out how these cells can treat conditions and find new ways to treat and cure diseases.
Regenerative medicine has been researched for over twenty years for conditions like macular degeneration, glaucoma, stroke, and Alzheimer’s disease. (National Institutes of Health. 2022) This therapy is a new medical treatment that could be used in future therapies as part of a multidisciplinary approach to neuromusculoskeletal injuries and conditions.

Quick Patient Initiation Process


American Cancer Society. (2020). How stem cell and bone marrow transplants are used to treat cancer.

National Institutes of Health. (2016). Stem cell basics.

Centers for Disease Control and Prevention. (2019). Stem cell and exosome products.

National Cancer Institute. (2015). Stem cell transplants in cancer treatment.

U.S. Food & Drug Administration. (2023). FDA approves cell therapy for patients with blood cancers to reduce risk of infection following stem cell transplantation.

Aly R. M. (2020). Current state of stem cell-based therapies: an overview. Stem cell investigation, 7, 8.

American Cancer Society. (2020). Stem cell or bone marrow transplant side effects.

National Institutes of Health. (2022). Putting stem cell-based therapies in context.