New Hours
M - W 8-12, 1:30-5
Th 9-12, 1:30-6
F 8-12
Monday, September 14, 2009
Wednesday, August 26, 2009
Phase 2 Recipe
White Bean Concomme with Almond Milk
2 cans (19oz each) canellini beans, rinsed and drained
2 cups unsweetened almond milk
2 whole cloves garlic
1 sprig rosemary
1 tbsp each finely chopped fresh parsley, chives and tarragon
Combine first 4 ingredients in a 3-quart pot over high heat. Add 1 cup water. Simmer for 10 minutes. Strain beans over a bowl and reserve the liquid. Discard rosemary and garlic. Puree 2 cups cooked beans with 1 cup reserved liquid. Combine puree with rest of liquid and whole beans in pot. Heat and stir briefly. Add herbs, salt and pepper.
183 calories per serving, 2 g fat (0 g saturated), 15 g fiber, 13 g protein, 38 g carbs
2 cans (19oz each) canellini beans, rinsed and drained
2 cups unsweetened almond milk
2 whole cloves garlic
1 sprig rosemary
1 tbsp each finely chopped fresh parsley, chives and tarragon
Combine first 4 ingredients in a 3-quart pot over high heat. Add 1 cup water. Simmer for 10 minutes. Strain beans over a bowl and reserve the liquid. Discard rosemary and garlic. Puree 2 cups cooked beans with 1 cup reserved liquid. Combine puree with rest of liquid and whole beans in pot. Heat and stir briefly. Add herbs, salt and pepper.
183 calories per serving, 2 g fat (0 g saturated), 15 g fiber, 13 g protein, 38 g carbs
Wednesday, August 19, 2009
The Power of Breath
It's something that happens every second of everyday, yet rarely do we think about the action. Breathing. It keeps us alive, keeps us going. Yet how many of us actually take the time to let the breath of life improve our lives?
A healthy lifestyle offers many ways to optimize healthy breathing, such as slowing down, getting regular exercise and even singing. But, did you know that faulty breathing patterns can contribute to postural problems and chronic pains?
There are many activities that can help improve your breathing and help with relaxation. Take a weekly yoga class, take a short walk during a break at work, or our favorite, get a massage. When you are taking that extra minute to relax, breathe easy and on each exhalation allow the weight of the body to sink down into the ground and through the earth.
There are so many stresses in todays life, make sure you're taking time for yourself and taking time to breathe!
For more info check out the article at Massage & Bodywork.
A healthy lifestyle offers many ways to optimize healthy breathing, such as slowing down, getting regular exercise and even singing. But, did you know that faulty breathing patterns can contribute to postural problems and chronic pains?
There are many activities that can help improve your breathing and help with relaxation. Take a weekly yoga class, take a short walk during a break at work, or our favorite, get a massage. When you are taking that extra minute to relax, breathe easy and on each exhalation allow the weight of the body to sink down into the ground and through the earth.
There are so many stresses in todays life, make sure you're taking time for yourself and taking time to breathe!
For more info check out the article at Massage & Bodywork.
Tuesday, August 18, 2009
Sticking with a New Exercise Program
Over 50% of those who begin a fitness program, quit within the first six months. Try these tips to keep active:
1.) Make Exercise FUN! Choose enjoyable activities that are compatible with your age and physical condition, and conveniently fit into your lifestyle. Try swimming, hiking or yoga for something out of the ordinary.
2.) Take it Easy. Overdoing it at the start is one of the most common reasons for quitting.
3.) Cross Train. Do more than one type of aerobic activity from session to session. It's fun! The fitness program will be more balanced and fewer injuries may occur. Remember to add resistance training to the overall program.
4.) Exercise with Music. May add enjoyment to the exercise and, if music is faster, encourage faster, more rhythmic movement. Try songs like "Eye of the Tiger" by Survivor or "Pump it" by the Black Eyed Peas.
5.) Train with a Partner. Partners can be a good source of encouragement and motivation when needed most. It's more fun and also safer.
Most important, HAVE FUN!!
1.) Make Exercise FUN! Choose enjoyable activities that are compatible with your age and physical condition, and conveniently fit into your lifestyle. Try swimming, hiking or yoga for something out of the ordinary.
2.) Take it Easy. Overdoing it at the start is one of the most common reasons for quitting.
3.) Cross Train. Do more than one type of aerobic activity from session to session. It's fun! The fitness program will be more balanced and fewer injuries may occur. Remember to add resistance training to the overall program.
4.) Exercise with Music. May add enjoyment to the exercise and, if music is faster, encourage faster, more rhythmic movement. Try songs like "Eye of the Tiger" by Survivor or "Pump it" by the Black Eyed Peas.
5.) Train with a Partner. Partners can be a good source of encouragement and motivation when needed most. It's more fun and also safer.
Most important, HAVE FUN!!
Monday, August 17, 2009
Back to School Healthy Habits
Wash your hands.
As the H1N1 (swine) Flu remains active, it's important to maintain good hygiene. Remind your children to wash their hands often with soap and hot water, especially after sneezing, coughing, or close contact with an infected person. Alcohol-based hand soaps, like Purell, can also help when soap and water aren't around.
Eat your veggies.
It’s old advice, but the message is still a good one. Colorful fruits and vegetables are an excellent source of vitamins and beneficial phytochemicals, including antioxidants and other disease-fighting substances. Encouraging fruits and veggies will also help your child maintain a healthy weight. If your kids balk at the thought of beets, cabbage, and pears, try strawberries, sweet potatoes, and clementines. Add blueberries and strawberries to their favorite cereal mix raisins and raspberries into a salad, or top off their boring turkey sandwich with cranberries or apples. And healthier foods for your kids doesn’t have to mean extra costs for you. Stick to your grocery budget by buying in bulk, trying frozen produce, and buying in season. Also make sure they are taking a whole food multi-vitamin if they are not getting adequate nutrients from eating as many fruits and veggies as they should. You can purchase a whole food multi-vitamin at Chirofit that has zero fillers; only the needed vitamins and nutrients!
Get some Zzzz’s.
The Center for Disease and Prevention recommends that children ages 3 to 5 get 11 to 13 hours of sleep, children 5 to 12 get 9-11 hours, adolescents get 8.5 to 9.5 hours, and most adults—that includes your college student—7 to 9 hours. But many kids aren’t getting nearly the proper amount of sleep they need. Figures show about a quarter of preschool children have problems settling down to sleep, or wake frequently during the night. One recent survey of colleges students shows that older kids are missing sleep because of stress, and they’re using OTC and prescription drugs to cope with lack of sleep. Whatever the age, help your child get proper rest by encouraging good sleep hygiene. And since technology is a major cause of sleeplessness in children, urge your kids to turn off the TV and step away from the computer, phones, and other gadgets.
As the H1N1 (swine) Flu remains active, it's important to maintain good hygiene. Remind your children to wash their hands often with soap and hot water, especially after sneezing, coughing, or close contact with an infected person. Alcohol-based hand soaps, like Purell, can also help when soap and water aren't around.
Eat your veggies.
It’s old advice, but the message is still a good one. Colorful fruits and vegetables are an excellent source of vitamins and beneficial phytochemicals, including antioxidants and other disease-fighting substances. Encouraging fruits and veggies will also help your child maintain a healthy weight. If your kids balk at the thought of beets, cabbage, and pears, try strawberries, sweet potatoes, and clementines. Add blueberries and strawberries to their favorite cereal mix raisins and raspberries into a salad, or top off their boring turkey sandwich with cranberries or apples. And healthier foods for your kids doesn’t have to mean extra costs for you. Stick to your grocery budget by buying in bulk, trying frozen produce, and buying in season. Also make sure they are taking a whole food multi-vitamin if they are not getting adequate nutrients from eating as many fruits and veggies as they should. You can purchase a whole food multi-vitamin at Chirofit that has zero fillers; only the needed vitamins and nutrients!
Get some Zzzz’s.
The Center for Disease and Prevention recommends that children ages 3 to 5 get 11 to 13 hours of sleep, children 5 to 12 get 9-11 hours, adolescents get 8.5 to 9.5 hours, and most adults—that includes your college student—7 to 9 hours. But many kids aren’t getting nearly the proper amount of sleep they need. Figures show about a quarter of preschool children have problems settling down to sleep, or wake frequently during the night. One recent survey of colleges students shows that older kids are missing sleep because of stress, and they’re using OTC and prescription drugs to cope with lack of sleep. Whatever the age, help your child get proper rest by encouraging good sleep hygiene. And since technology is a major cause of sleeplessness in children, urge your kids to turn off the TV and step away from the computer, phones, and other gadgets.
Monday, August 10, 2009
Exercise of the Day!
Feeling bored with your current workout?
Tired of doing the same old lunges and squats?
Try this hamstring/glute/tricep blaster!
Start on a mat with a medicine ball at your feet. Start by going into a bridge position, but putting one foot on the medicine ball and your arms on the mat pushing into the floor. Lift your body from shoulders down and keep your core tight and level. Push your arms down hard to work the triceps and squeeze those glutes and hamstrings with your knees parallel to each other. Keep your breathing regulated and stay on each foot for about 30 seconds with 5-10 reps.
Tuesday, June 9, 2009
Functional Training!
People always ask me, "What is Functional Training?"
Functional training is a form of training that utilizes one's own body weight, in all planes of motion, to optimize the adaptive responses needed for a sport or activity.
Most sports involve posture, balance, stability and mobility. The majority of the sports involve the body flexing, extending and rotating in many directions. The majority of these sports are played upright, on the feet, and a person's ability to be mobile and stable depends on how functionally they have trained.
Power is the combination of speed, strength and agility. Power can be defined by the force applied multiplied by the distance transitioned divided by the time it took to perform the exercise or task.
Without stability and mobility in the body's joints, it is impossible to apply the force and/or change of direction necessary for both safe and successful performance.
Functional Training will ensure that the athlete has stability, mobility and power to perform with speed, agility and strength.
If you are an athelete and want to optimize your health and sports performance, I encourage you to incorporate functional training into you training regimen. This will give you a major advantage over your competition.
A Strong Foundation will always withstand the Strongest of Storms!
Functional training is a form of training that utilizes one's own body weight, in all planes of motion, to optimize the adaptive responses needed for a sport or activity.
Most sports involve posture, balance, stability and mobility. The majority of the sports involve the body flexing, extending and rotating in many directions. The majority of these sports are played upright, on the feet, and a person's ability to be mobile and stable depends on how functionally they have trained.
Power is the combination of speed, strength and agility. Power can be defined by the force applied multiplied by the distance transitioned divided by the time it took to perform the exercise or task.
Without stability and mobility in the body's joints, it is impossible to apply the force and/or change of direction necessary for both safe and successful performance.
Functional Training will ensure that the athlete has stability, mobility and power to perform with speed, agility and strength.
If you are an athelete and want to optimize your health and sports performance, I encourage you to incorporate functional training into you training regimen. This will give you a major advantage over your competition.
A Strong Foundation will always withstand the Strongest of Storms!
Upcoming Patient Appreciation Block Party!
Save the Date! ChiroFit, PLLC is having a Fun Filled Patient Appreciation Day!
Date: Thursday July 9th
Event Time: 5:00pm-8:00pm
Place: ChiroFit, PLLC
3326 Aspen Grove Dr. Ste.#502
Franklin, Tn 37067
Event Details: Wine and Margaritas Sponsored By Brinkmann's Wine and Spirits
Live Music By Justin Lawson
Food Sponsored By Sperry's Restaurant
Raffle Of Merchandise From Local Businesses
COME OUT FOR A FUN NIGHT OF WINE AND MUSIC!
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