Whole Body Vibration and Delayed Onset Muscle Soreness

For anyone who exercises delayed onset muscle soreness, or DOMS, is a familiar nuisance.  Sometimes this feeling can be rewarding as it reminds us that we worked hard and that our bodies are changing for the better.  Other times it can be excruciating and may even prevent us from doing normal activities.  Remedies for DOMS are always welcome and appreciated.

Here at the Back Resort, our patients have access to Whole Body Vibration (WBV), which I have blogged about here in the past.  In addition to its other uses, research has shown WBV to be beneficial for DOMS as well.  In one study, participants were instructed to perform stretches post work out.  One group performed stretches with WBV and the other did not.  The group utilizing WBV  experienced, "significantly lower level of reported perceived pain."1 So, performing post-workout stretches using WBV may actually help treat the symptoms of DOMS.  

Another study found WBV to be an effective means of DOMS prevention when applied before exercise.  Not only did performing WBV before exercise help to decrease the pain associated with DOMS, there is also evidence that it may increase muscle function.  Whether you are currently experiencing the uncomfortable symptoms of DOMS or you are looking to prevent it, Whole Body Vibration may be one effective avenue to achieve your goal.

How To Relieve TAX TENSIONS On Tax Day

Today is April 15th and for many of us it brings extra TAX TENSIONS!  Exercise and fitness are always great ways to help ease some tensions from Uncle Sam's annual bill.  Here are a few more ideas on how to cope with tax stress from the American Psychological Association - 

Tax day: Strategies for managing money stress

The looming IRS tax deadline may be stressful for many Americans. Stress related to tax deadlines can increase reliance on the unhealthy behaviors, such as eating to alleviate stress, making poor diet choices, smoking, drinking and being inactive, that many people already use to cope with everyday stressors related to money, work, personal and family health matters and raising children. Increased reliance on unhealthy behaviors to manage stress can lead to long-term, serious health problems. Specifically, research has shown that for people coping with existing health problems, financial and interpersonal stress can exacerbate their conditions.

"People who cope with stress in unhealthy ways may alleviate symptoms of stress in the short term, but end up creating significant personal health problems over time, and, ironically, more stress," says psychologist Katherine C. Nordal, PhD, APA executive director for professional practice. "Research shows that stress, and the unhealthy behaviors people use to manage it, contribute to some of our country's biggest health problems such as obesity, heart disease and diabetes. So it's imperative that people take steps to address issues like financial stressors in healthier ways."

APA's recent Stress in America survey found that money is a top source of stress for adults. Sixty-nine percent of people attribute their stress to money and 65 percent report that work is a cause of stress, interrelated issues that are emphasized for many during the tax-filing process. According to the APA survey, What Americans Think of Willpower, many Americans set financial goals in 2012 — more than half (52 percent) said that they planned to save more money, and 37 percent reported a goal to pay off debt — yet more than one quarter said that willpower (27 percent) or time (26 percent) were barriers preventing them from making changes. 

Source 

Chiropractic and massage are great tension relievers also!  You can get a Back Vacation from the Back Resort - www.BackVacation.com - www.BackResort.com.

Today is a Great Day to Exercise

For whatever reason, the past couple of weeks have been rough for me.  My body has been achy, sore and painful which resulted in mental and physical fatigue.  Because of this fatigue I slacked a bit on my exercise routine.  I missed a few days here and there and when I did exercise it was only halfhearted.  My excuse was that I didn't want to further aggravate my "condition," so I let myself rest.

You would think that rest from activity would make it all better, but it didn't.  It actually made it worse.  The worse I felt the less motivated I was to workout.  The less I worked out the worse I felt: a vicious cycle headed in the wrong direction.  Obviously, taking it easy wasn't working, so I went back to my usual routine and intensity this week.

As one might expect, I was pretty sore the day after that first workout.  This morning when my alarm went off I did not want to get up.  My muscles were so stiff and tired that just thinking about moving made them hurt, but somehow I made it out of bed  and into my workout gear.  My workout flew by and when I was done I was drenched in sweat (kind of gross, I know), but couldn't have felt better.  I was energized and ready to go.

As today has progressed I have noticed my soreness is all but gone.  I am moving more freely and I barely feel stiff and sore.  This morning's workout was better than an ibuprofen!

So, you may be wondering, "what is the point to this anecdotal rant?"  The take home message is simple: working out makes you feel better.  If you don't feel like working out today because you are sad, tired, achy, grumpy, etc. maybe exercise is exactly what you need!  Get your body moving and you'll be very glad you did! And remember, even if you don't have time for your full routine 3 ten minute bouts are just as good as a 30 minute session.  Keep moving and keep happy!

Spring into Fitness

Though our weather may not show it right now, spring is here!  It's the time of year when the days are longer, the temperature is warmer and everything seems to be coming back to life.  Like so many of us, the winter weather may not have been too kind to your resolutions or your waistline, but spring time offers a great opportunity to re-evaluate and  renew our healthy habits.

 Warmer weather lends us the opportunity to get back outdoors.  Walking, running, biking, etc. are all great exercise ways to enjoy nature and move your body at the same time.  If those activities aren't really your "thing," try bringing your workout outdoors.  Yoga, stretching and exercise bands are all portable ways to take your fitness outdoors.  Do allergies make it impossible for you to be outdoors?  Don't let that hamper your spring motivation.  Check with your local gym or fitness facility for new classes and promotions or try something completely new to you.

Let us not forget: Dare Fit is another great way that I can assist you in getting started, revamping or improving your fitness program this spring.  Whatever you choose, be sure to use this season to get yourself back on track and on the path to a better you!

Dare Fit Personal Training

The holidays have come and gone and we have fully stepped into 2013.  We have cleaned up the tree and put our decorations away until next year.  Is this what you've done with your resolution to make 2013 your healthiest year yet? If so, do not fret because the Back Resort is here to help.

This year our resolution has been to offer our patients more ways to get and stay healthy.  One of those ways is by offering personal training sessions with, yours truly, Allison Voigt.  You may not realize how exciting this is, but once you get started with me you'll never look back!

I love my time training one-on-one with my clients.  Many have never set foot in a gym or even picked up a pair of weights.  But it does not take long before my clients feel comfortable and confident in their new workout routine.  Doing anything with a friend is always better and working out is no different.  I love to challenge my clients' abilities while at the same time fostering a genuine friendship so that you look forward to our sessions just as much as I do!

Working out has so many great benefits and one benefit you'll notice quickly is the confidence you gain while you lose those extra pounds.  We are offering some great packages to help our patients get committed to better health in 2013.

Standard Rate:
30 minute session: $60

Dare Fit Personal Training Packages
Back Resort - Allison Voigt - Personal Trainer

Silver Package
- 3 sessions - $90.00 ($30.00 per session)

Gold Package
- 18 sessions - Save an Extra 10% $486.00 (Valued at $540) - $27.00 per session

Platinum Package
- 36 sessions - Save an Extra 16% $900.00 (Valued at $1080.00) - $25.00 per session

We're looking forward to working out with you soon!

Yoga For Low Back Pain

Yoga is a one of my favorite forms of physical activity because of its accessibility and versatility.  Just about anyone can do it in some form or another from the hard-core couch potato to the the ultra-active.  It has wide-spread use as you can do it for exercise, stress or pain relief.
Low-back pain can be tricky to address because, in many cases, the cause is not the low back.  This is where yoga comes in very handy.  Not only does it treat the painful symptoms by gently stretching affected tissues, it also works to correct the source of the pain.

Weak core muscles are notorious for causing or contributing to low back pain.  Doing yoga correctly relies heavily on proper core-activation, therefore challenging the core to stabilize you through the movements resulting in stronger, more efficient muscles.  As the core becomes stronger and more stable, it is better able to support the low back in everyday movement, thus improving and/or eliminating associated pain.

Here is a great article about yoga and low back pain.  It gives excellent step-by-step instructions for several great poses.  There are no excuses not to at least try this yoga routine.  No equipment is needed and you can do it just about anywhere you feel comfortable.  There's nothing to lose but your pain and possibly your waistline.

Allison Voigt, Personal Trainer, Massage Therapist and director of the Fit Stronger program at the Back Resort & Rejuvenation Health Center

Exercise Balls at Work

You may have seen exercise balls popping up everywhere from the local gym to your workplace.  These colorful orbs can be a lot of fun to use and may have weight loss benefits as well.  According to one study sitting on an exercise ball or standing while at work can burn 4 more calories per hour or an extra 30 calories in a typical work day.  This may not seem like much, but over the course of a year that adds up to 7200 calories.  That's a potential loss of 2 pounds by sitting on an exercise ball alone!  Now add a few exercises to the mix and your calorie burn will be even greater.

Doing exercises on a ball at work is much easier than it may seem.  As soon as you sit on the ball you may notice you naturally start to move in a variety of different ways.  Doing this will challenge your core/stabilizing muscles in new ways promoting better balance and increased strength.

Stretching is also a great way to use your ball at work.  There are a variety of stretches you can do on the ball.  Here are a couple of my favorites:

Chest stretch- Lay down on the ball so that your upper-back, shoulders, neck and head are on the ball.  Place your feet on the floor with your knees bent at a 90 degree angle and raise your hips so that you have a straight line from hips to knees.  Let your arms fall out to the side so that you make a "T." Relax and hold at least 20 seconds.

Lat Stretch- Kneel on floor with ball in front of you.  Place hands on ball with palms touching each other. Gradually roll forward so arms become straight, your hips fall toward your heels and your head falls toward the floor between your arms.  Relax and hold for at least 20 seconds.

Try these out and see how much fun exercise balls can be!  We can develop a custom exercise plan at the Back Resort & Rejuvenation Health Center - www.BackResort.com - 540 389-BACK (2225)

Allison Voigt, Personal Trainer, Massage Therapist and director of the Fit Stronger program at the Back Resort & Rejuvenation Health Center

When Sit Happens - Death Happens!

Most Americans sit too much which is now often referred to as "Oversitting."  A new research study shows that too much sitting can increase diabetes and heart risk as well as premature death.  The study found that exercising other times during the week didn't help that much - YIKES!

We are a nation of sitters.  We sit at work, in the car, at the kitchen table ... and then at the end of the day we sink down into the sofa to watch TV or sit again at our desk and surf the web.

We sit on our bottoms too much which leads to this Bottom Line ...

When Sit Happens - Death Happens.

Click here to read more about this research study.  Here is a short summary:

The researchers then cross-referenced sitting time with a variety of health problems, and found that those who sat the most had a 112 percent increase in their relative risk of developing diabetes; a 147 percent increase in their risk for cardiovascular disease; and a 49 percent greater risk of dying prematurely.

Today is the day to create a Rejuvenation Plan that includes a purposeful strategy for movement - your life depends on it!

Contact us at the Back Resort & Rejuvenation Health Center and we can help you get moving again!  www.BackResort.com

Written by Dr. Dan Davidson, chiropractor and founder of the Back Resort & Rejuvenation Health Center - co-author of the blog www.FitStronger.com.

Whole Body Vibration

You may noticed vibrating podiums standing in the corner of the gym or, perhaps, at a fair or convention.  These podiums, generally referred to as vibration plates or podiums, vary by brand and are used for Whole Body Vibration (WBV).

Whole Body Vibration has many applications from increasing physical performance to increasing bone density.  Here at the Back Resort we use Fit Vibration with our patients to help them reach their rehabilitation and personal fitness goals.

The basic premise behind WBV is that it provides a unique and challenging stimulus to the user.  As many of us know, we must place stress on the body in order to promote change and progress.  Doing exercises on the Fit Vibration causes the body to have to work harder to maintain upright posture than it would standing on an steady surface.  This requires more muscles and more muscle fibers to active, thus increasing the stress to the stabilizing (i.e. core and pelvic muscles) and primary mover muscles (i.e. biceps during a biceps curl) at the same time.

There are many different applications and benefits to using WBV and the Back Resort is a great place to try it out and see for yourself.  So, next time you are in ask about Fit Vibration and how it may work for you.

You can learn more at the blog www.MyWholeBodyVibration.com.

Allison Voigt, Personal Trainer, Massage Therapist and director of the Fit Stronger program at the Back Resort & Rejuvenation Health Center

Stretch Your Pecs To Help Upper Back Pain

As a massage therapist and personal trainer I come across a wide variety of ailments, but the most common, by far, is upper back pain.  There can be many reasons why we experience this pain which include injury, stress and poor posture.  It is natural for us to want to treat the symptom (pain in the upper back), without consideration for what the source of the pain is.

Many times the cause of our upper back pain is, in fact, tight chest muscles!  There is a simple and effective way to combat our upper-back pain which you can do anywhere from home to work.  Here is a link that gives instructions on how to correctly perform this stretch:

http://www.wikihow.com/Do-a-Double-Arm-Doorway-Stretch

So, next time you feel tension, pain or discomfort in between your shoulder blades take a second for yourself and stretch those pecs!


Allison Voigt, Personal Trainer, Massage Therapist and director of the Fit Stronger program at the Back Resort & Rejuvenation Health Center

Regular Exercise Reduces Anxiety And Stress

Working up a good sweat not only boosts your mood, but new U.S. research finds that it can soothe anxiety and better prep you for a stressful or emotional event or experience.

In a study announced last week, University of Maryland School of Public Health researchers looked at data from 37 healthy young adults.

Findings showed that anxiety levels dipped after both the rest and exercise sessions. But only after the subjects exercised did their anxiety levels stay low during the image viewing. 

"We found that exercise helps to buffer the effects of emotional exposure," study researcher J. Carson Smith, an assistant professor in the university's department of kinesiology, said in a statement. "If you exercise, you'll not only reduce your anxiety, but you'll be better able to maintain that reduced anxiety when confronted with emotional events." 

Source: Exercise Protects Against Stress 

Stress relief is just one of many positive benefits of regular exercise.  Do you have a Movement Plan?  What are your health goals for the future?  Let's make a customized fitness plan together for you that is practical and easy to fit in your schedule as part of our Fit Stronger program.

Back Resort & Rejuvenation Health Center
540 389-2225

Welcome To FitStronger.com

Welcome to our new blog FitStronger.com hosted by the Back Resort & Rejuvenation Health Center.

We are devoted to helping our patients and others get fit and stay fit with movement and exercise for improved overall health.  Stay tuned for timely fitness tips that are practical and effective you can use in everyday life.  Our goal is to help you Stay Stronger For Longer!

Allison Voigt is the director of our Fit Stronger program at the Back Resort.  As a massage therapist and personal trainer and with a masters degree in Exercise Science, Allison is well qualified and will be a contributor to this blog as we share ideas to help us all move more!

With Movement Improvement,

Dr Dan

Dan Davidson D.C. is a chiropractor and director of the Back Resort & Rejuvenation Health Center