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.
We love following fit moms on Instagram, from A-listers (hi, Britney!) to yoga instructors. Not only do these women prove you can be in amazing shape at any age or stage in life, they also inspire us to prioritize fitness (even when it feels like there’s zero time in the day). And of course, they tend to share irresistible snaps of their adorable kids. Here, eight strong moms who make us want to break a sweat.
The Spanish actress (and wife of Thor star Chris Hemsworth) regularly gives us a glimpse into her super-challenging fitness sessions, including her now-famous ab workout using a stroller—genius!
Laura Kasperzak is always posting sweet snaps of the yoga poses she teacher her young daughter, who is already a total pro at challenging moves like Bow Pose and Bird of Paradise.
Celebrity yoga instructor Hilaria Baldwin (and mom of three little ones with hubby Alec Baldwin) stays balanced and grounded through her practice. Find your own center with Baldwin’s gentle 5-minute yoga sequence, which strengthens the lower body while emphasizing the importance of breath.
Health‘s contributing yoga editor recently gave birth to twin boys, and she’s kept active by incorporating them into her workout routine—such as by using them as super-cute “weights” in yoga-inspired, at-home strengthening exercises like the one above.
Fitness entrepreneur and Health cover star Jillian Michaels (who is mom to daughter Lukensia and son Phoenix) always inspires us to get moving. (Check out her total-body workout for new mamas at least 12 weeks postpartum.)
Denise Austin (of LifeFit by Denise Austin) has more than 30 years of experience as a fitness instructor, and shows no signs of slowing down. Need proof? Check out the full-body workout above with her daughter Katie Austin. This 10-minute routine tones from head to toe.
As anyone who’s been to her ridiculously-challenging Tracy Anderson Method classes can attest, Health‘s contributing fitness editor is seriously strong. And most importantly, she understands the importance of balance and self-care. “You want to take care of yourself and be as good to yourself as possible,” she recently told Health. “With self-gratitude, you can start making choices that will create balance for your body.”
“[I was] a nurse,” Arond, who is a WWII veteran, told 42 Yogis.“I was very physically active, but my husband really encouraged me to try yoga. And I’m thankful for his pushing. I’ve never had such a special movement in my life. It was indescribable what I felt. It was on such a level that was so deep and profound. It was life-changing.”
Arond started teaching yoga herself — both at her home and her local YMCA — and now has a large following who regularly come for her one-of-a-kind classes infused with her signature sense of humor.
“If I don’t tell a joke, call an ambulance because something’s wrong,” she told the Times. “You can’t have yoga without humor!”
Her basement classes — which cost $10 to attend — are followed by tea and dessert in her dining room.
“The yoga,” she told the newspaper, “is just an excuse for the refreshments afterward.”
When it comes to scoring a fit frame, Kira Stokes, creator of The Stoked Method, has definitely mastered all the moves you need. (I mean, have you seen that six-pack?) So it should come as no surprise that we often find ourselves scrolling through her feed for fitspiration. This week it came in the form of Lateral X-band Monster Walks + Upright Row, her SMOTD (or Stoked Move of the Day)—which the celeb trainer says is a great way to warm up the body before you begin your actual workout.
Always skimp on the warm-up? That’s a big no-no. “Equate it to taking a test without studying; the result may turn out ok, but you’re tempting fate,” she explains. “Prepping the body using similar movement patterns to what you will experience during your workout increases your ability to properly activate the muscles, and decreases the likelihood of injury. It also sets the tone for the all important mind-muscle connection.”
Lateral X-band Monster Walks in particular wake up the gluteus medius and abductors (think front of pelvis, side of hip, and top of butt), which help stabilize and strengthen the hips, pelvis, and lower extremity for optimal performance. (FYI: Runners, this move is a must for you!)
“The lateral movement is super focused—no rotation or hinge, and the band resistance is light, making it a very stable exercise, allowing you to really mind your muscles, preparing both your mind and body for the work ahead,” notes Stokes, who loves resistance bands because they are essentially a “no-excuse” gym in your bag that can be used anywhere, anytime. The Upright Row here recruits the upper body into the mix, readying the shoulders for movement.
Stand tall with feet hip-width distance apart and the arch of each foot on top of a light resistance band. Twist band, to form an “X”, holding the opposite end with both hands; arms hang down in front of thighs with palms facing back.
Keeping legs straight and maintaining a strong core with a slight tuck to the tailbone and butt cheeks squeezed, step the right foot out to the right side, creating tension in the lower part of the band as you simultaneously pull the top part of the band straight up to chest height; elbows should be parallel to shoulders.
As you step left foot in, remembering to keep that hip-width distance between feet, lower arms back down to start.
Repeat entire movement. Do 3 sets of 8-10 reps in each direction, traveling each direction twice.
Make it harder: Trade up to a medium resistance band, or perform it in a squatting position. This tweak transforms the Lateral X-band Monster Walks portion from a prep movement into a meatier move, involving more of the gluteus maximus (AKA the muscle that gives your booty that nice round shape).
For many of us, Mom was a role model for healthy habits. Whether she was encouraging you to eat your greens or driving you from soccer practice to ballet class, she probably wanted you to eat well and move often to stay happy and healthy, always.
Now that you’re all grown up (and Mother’s Day is fast approaching!), we figured there was no better way to say thank you to Mom than sweating it out with her. Because who’s a better workout buddy than mama?
We asked our favorite mother-daughter duo, Denise and Katie Austin, to lead us in a partner-friendly workout that can be done anywhere.
Longtime fitness instructor Denise has been motivating women for more than 30 years, and her daughter Katie has followed in her footsteps, racking up more than 94,000 Instagram followers with her motivational feed. No biggie.
In the video above, Denise and Katie will take you through a hardcore 10-minute workout that’s perfect for mothers and daughters to do together. From tricep-toning arm extensions to side lunges that target the booty and outer thighs, the routine will help to firm your frame from top to bottom.
Follow along as Denise and Katie do bicycle crunches and reverse planks; then show you how to do partner exercises that require you and your mother to use each other for support as you complete each move. Too cute.
If you ask us, this quickie routine that tones your arms, abs, butt, and legs is also the perfect opportunity to spend some QT with Mom. And then you can treat yourself to a healthy Mother’s Day brunch. Oh, and once you finish the workout, please promptly proclaim: “I got it from my mama.” Just because.
Here’s a reason to really enjoy your morning cup of joe: it practically qualifies as a health food these days. Coffee can improve your mood, jumpstart your metabolism, boost your workout, and help you focus, among other amazing benefits suggested by recent research.
Yet you won’t score these health rewards unless you steer clear of certain bad habits when it comes to preparing and sipping your favorite brew. Some coffee-prep practices strip the beans of their high levels of micronutrients like polyphenols, a type of antioxidant thought to help prevent heart disease and other conditions. And ordering beverages loaded with dairy and sugar can turn this naturally low-calorie beverage into a delivery system for fat and calories.
To get the most from your coffee, make sure you’re not committing any of the mistakes called out by Bob Arnot, MD in his new book, The Coffee Lover�s Diet: Change Your Coffee�Change Your Life. With Arnot’s advice in mind, here’s the right way to prepare and savor your brew.
Cut Back on Sugar
Coffee and sugar have always been a popular pairing. Sprinkling in the sweet stuff won�t take away from coffee’s polyphenol level, but it can detract from the healthfulness of the drink thanks to the extra calories (16 per sugar packet) and the way refined sugar messes with your blood-sugar levels. If you need sugar because your coffee tastes too bitter, try a brew made from naturally sweeter beans.
Go Easy on the Cream
Coffee with cream is another delicious duo. Two tablespoons of heavy cream packs about 100 calories; the same amount of half-and-half has 38. These numbers may not seem like much, but if you drink a few cups or more a day, it adds up. Many people mask the bitterness of their coffee with cream, so save yourself the calories and pick a lighter roast, or stick to low-fat milk only. Speaking of milk and cream, try to make smoothie-like blended coffee drinks, which can have hundreds of calories each, an occasional splurge.
Drink Lighter-Roast Brews
�Superdark roasts, swirled with cream and sugar to cover their burnt-wood taste, are the coffee equivalent of soggy green beans that have been cooked all-day with a fatty ham hock or a slice of bacon,� writes Arnot. Lighter roasts may take some getting used to, but they can be just as flavorful and are much higher in polyphenols. If you can’t give up the dark stuff, roast the beans yourself at a temperature no higher than 430 degrees This creates that bold, dark flavor yet retains a decent level of polyphenols.
Buy Higher-Quality Beans
One way to know if your coffee is healthy is to evaluate the taste: healthier coffee tastes better. To get the good-for-you kind, Arnot suggests buying premium coffees grown on farms with excellent cultivation practices. Stick to farms located at high altitudes close to the equator in countries such as Ethiopia, Kenya, Columbia and Brazil. African coffees tend to be lighter, whereas South American coffees are generally fuller-bodied.
Wash the Coffee Maker
You wash your pans after cooking with them, right? If you didn’t, the next dish you prepared in them wouldn’t taste right. The same principle goes for your coffee equipment. Rinsing coffee machines and makers with vinegar and hot water, suggests Arnot, will make your next brew more robust and flavorful.
Make Coffee with Fresh, Ripe Beans
Coffee is at its best between two days and two weeks after the beans are roasted. Arnot recommends buying small bags from local roasters and using them within three to four days�storing them not in your fridge but in an opaque, airtight container kept away from sunlight to preserve freshness. Ask for coffee packed in nitrogen-flushed bags; this prevents oxidation and help preserve the taste of the beans for a few months before you’re ready to roast.
Grind the Beans
If the beans are ground too small, you’ll get bitter-tasting coffee. Grind them too coarsely, however, and the coffee will taste weak�not to mention be depleted ofpolyphenols. Arnot recommends a medium-level coarseness, whether you’re grinding it yourself or having someone behind a counter do it for you.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: What is Chiropractic?
Chiropractic care is an well-known, alternative treatment option utilized to prevent, diagnose and treat a variety of injuries and conditions associated with the spine, primarily subluxations or spinal misalignments. Chiropractic focuses on restoring and maintaining the overall health and wellness of the musculoskeletal and nervous systems. Through the use of spinal adjustments and manual manipulations, a chiropractor, or doctor of chiropractic, can carefully re-align the spine, improving a patient�s strength, mobility and flexibility.
Exercise can reduce the risk of heart damage in middle-aged adults and seniors — even in those who are obese, according to a new study.
“The protective association of physical activity against [heart] damage may have implications for heart failure risk reduction, particularly among the high-risk group of individuals with excess weight,” study lead author Dr. Roberta Florido said in an American College of Cardiology news release.
Florido is a cardiology fellow at Johns Hopkins University School of Medicine in Baltimore.
“Promoting physical activity,” she added, “may be a particularly important strategy for heart failure risk reductions among high risk groups such as those with obesity.”
To gauge the influence of physical activity on heart health, the researchers looked at the experience of more than 9,400 people between 45 and 64 years of age. The participants were grouped according to how much exercise they got. Current guidelines recommend at least 75 minutes a week of vigorous activity, or 150 or more minutes of moderate to vigorous activity.
A lower level of activity, called “intermediate,” was defined as up to 74 minutes a week of vigorous activity or up to 149 minutes of moderate to vigorous activity. According to the researchers, those who did no exercise were 39 percent more likely to have heart damage than those who followed the guidelines. Those who followed intermediate level routines had 34 percent more heart damage than their fully active peers.
The researchers found indications that obese individuals who engaged in “recommended” levels of activity had lower blood levels of troponin — a key indicator of heart damage — compared with those who did no exercise at all.
Florido and her colleagues described their findings in the April 24 issue of JACC: Heart Failure.
An accompanying editorial urged heart specialists to promote healthy habits rather than simply treat heart problems once they develop.
News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Weight Loss Eases Back Pain
Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.
Healthy foodies may agree on many nutrition topics, but here’s one that’s still up for debate: What’s better, smoothies or juices? In my opinion there are pros and cons to each drink, so it really comes down to your personal needs and goals. To figure out which one is right for you (regardless of what your friends, coworkers, or favorite celebs are sipping), here�s the lowdown on each beverage.
Smoothie Pros
Smoothies are generally a blend of whole foods, which means you�re keeping all the nutrients from your fruits and veggies intact. Another big benefit to smoothies is the ability to add in extra-nutritious ingredients. For example, you can pump up the protein by adding Greek yogurt, a pulse, or a powder. You can also toss in a healthy fat, in the form of avocado, chia seeds, or almond butter. And you can blend in plenty of other superfood ingredients for an even broader spectrum of nutrients, like fresh grated ginger, matcha or cacao powder, fresh mint, and cinnamon (for more ideas check out my story on nutrition boosters). The nutritional balance of a smoothie is what can make it a legit meal replacement or post-workout recovery drink.
Smoothie Cons
If you make a smoothie with only produce, or a lot of it, you�ll likely wind up consuming far more servings of fruits and veggies than you would normally eat in one sitting. While this might seem like a good thing, it can actually mean gulping down more calories than you can burn, which might prevent weight loss or even lead to weight gain. I�ve also seen this happen to clients who drink a smoothie with a meal, rather than as a meal. Unknowingly, they’re consuming two meals at once; one is just disguised as a beverage. Case in point: I recently had a client who wasn�t seeing weight loss results despite eating healthfully and working out. One of the culprits I discovered was the 400-calorie smoothie he whipped up every morning, along with a bowl of oatmeal or veggie omelet.
Juice Pros
Many of my clients love veggies, and have no problem fitting plenty of them in their diets. But I also work with people who can go days without eating anything green, or who take very little time to stop and eat meals. For them, juicing is a great way to fill a serious nutrition gap. For example, one of my clients strongly dislikes veggies, but he will drink a daily green juice, mixed with apple and ginger to make the taste more appealing. And for many of my professional athlete clients with hectic schedules, consuming their produce in liquid form allows them to get the amount they need per day. Finally, because juices are so concentrated, a small portion can provide the nutrient equivalent of several serving of fruits and veggies, which can make it much easier to take in all the key vitamins and minerals your body needs.
Juice Cons
Proper juicing generally extracts nutrients, but leaves the fiber behind. This makes juices less filling than smoothies or whole fruit. By nixing fiber, you also miss out on some important nutrients and gut health benefits. What’s more, when juices are made with fruit or high sugar veggies (like beets and carrots), you may experience a blood sugar spike, particularly if you don’t consume any food at the same time. And when juices contain more fruits than veggies, they can pack far more carbs than you might expect�up to 40 grams in a 16-ounce serving. Bottom line: If you�re drinking juice to fit in servings of produce you might otherwise skip, that�s great�just be mindful of exactly what’s in your juice and how much you’re drinking. But if your meals and snacks are already filled with veggies and fruits, you’re probably eating enough produce to get your fill.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Weight Loss Eases Back Pain
Back pain and symptoms of sciatica can affect a majority of the population throughout their lifetime. Research studies have demonstrated that people who are overweight or obese experience more back complications than people with a healthy weight. A proper nutrition along with regular physical fitness can help with weight loss as well as help maintain a healthy weight to eliminate symptoms of back pain and sciatica. Chiropractic care is also another natural form of treatment which treats back pain and sciatica utilizing manual spinal adjustments and manipulations.
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