Exercise should be enjoyed not painful.

Exercise should be enjoyed not painful.

Working out for personal gain or overall health and wellness can be rewarding. However, over training or over stretching can lead to injury. This is anything but gain or healthy, instead it creates setback or even take you out of training completely. There is no need to suffer to the point of disliking the workout or dreading the next one. I agree we need to push ourselves to overcome fitness plateaus, but exercise should be less about pain and more about fun.

Here are some tips to make your workouts more enjoyable:

Ø  Choose a fitness program you like and can fit your schedule- You have the option to choose your fitness path. With so many styles of training and workout programs one can choose and personalize their own training programs to suit their goals. Programs that focus on core and strength training are recommended.

Ø  Focus on a balanced Lifestyle - It’s good to be determined in achieving your goals. However, becoming obsessed with your workouts can leave you drained and even injured.

Ø  Change your mindset - Exercise is about personal well-being, which is body and mind fitness. Unnecessary mental stress to get fit leads to being counterproductive. Attitude should be towards making it a fulfilling journey and not being a serious no fun policy.

Ø  Inspire to confidence - Seeing changes in your mind and body should be an inspirational thought, which adds confidence.

Avoiding pain and injury during your workout:

No pain no gain motto should not lead to injury and/or take you out of the fitness program altogether. So here are some guidelines to help you avoid injury.

Ø Warm up before your workouts and cool down after - It’s best to do light cardio before stretching then stretch. Stretching without warming up could lead to injury. More intense workouts should end with a cool down consisting of light cardio and then end with stretching.

Ø Use logic and listen to your body - Don’t run before you can walk. Going from inactivity to strenuous exercise could lead to injury. It’s healthy to be competitive and have enthusiasm to achieve fitness goals. However, it’s more effective to learn how to exercises properly and consistently. Finally, listen to your body: If it hurts Stop. Pushing through pain again can lead to injury and takes the fun out of your fitness journey.

Talk to the experts. They can help you start your workout program, guide you to work out properly and most importantly help you to achieve your personal goals. In addition, use your Chiropractor to help you get the most out of your exercise regime.

Dr. Elton Clemence is a Chiropractor at Family First Chiropractic and Wellness, located In Red Deer, AB 142 Erickson Dr ,www.family1stchiro.ca 403-347-3261 to book an appointment.

The importance of Water

Water is  one of the most important substances on earth. 

All plants and animals must have water to survive. If there was no water there would be no life on earth. However most of us today do not realize the importance of water. True health cannot occur without proper hydration of the body.

Water makes up more than two thirds of human body weight, and without water, we would die in a few days. The human brain is made up of 75% water,  blood is made up of mostly water at 92 and lungs 90%. Your body needs water to regulate body temperature and to provide d the means for nutrients to travel to all your organs. A mere 2% drop in our body's water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a computer screen. Are you having trouble reading this? Drink up! Mild dehydration is also one of the most common causes of daytime fatigue.

Dehydration can reduce the elimination of toxins. This can leave us vulnerable to skin disorders like psoriasis and dermatitis. In addition dehydration can lead to wrinkling and discoloration. Asthma and Allergies could be caused by the lack of water restricting airways to conserve water. Also the rate of histamine production increases exponentially as the body loses water.  This can also lead to bladder and kidney problems.

A shortage of water can lead to Constipation and Digestive disorders. The colon is one of the primary regions the body draws water from to provide fluids for critical body functions. Lack of water causes waste to move slowly through the large intestines or not at all leading to constipation.  Shortage of water and alkaline minerals (calcium and magnesium) can lead to ulcers, gastritis and acid reflux.

When chronically dehydrated, cells are depleted of energy. As a result people tend to eat more when in reality, the body is thirsty. Furthermore, joints have a cartilage padding that is composed of water. When the body is dehydrated cartilage is weakened and joint repair is hindered resulting in joint pain and stiffness.

A glass of water half an hour before a meal and then may be two glasses around three hours after. This will get you in the habit of drinking water throughout the day. On average we should be consuming eight-ounce, two liters or half a gallon of water a day. Get your kids into this essential healthy habit as well.  If you drink tap water ensure that a carbon filter is attached to produce chlorine and the solvent free water to drink. Plastic bottles can be contaminated with chemicals. So drink mineral water from glass bottles. If you live in a fluoride area, back wash filters should be used to remove the fluoride poisons.

Dr. Elton Clemence practices at Family First Chiropractic and Wellness 142 Erickson Drive, Red Deer, T4R 2C3 to book call 403-347-3261 or check out our website at www.family1stchiro.ca

Prenatal Massage

Prenatal massage is a great way to relax, de-stress, and all around make those baby carrying muscles feel better.  It doesn't matter how far along you are in your pregnancy, prenatal massage is a great option, (that is if you aren't too sick). 

Starting in the first trimester with being tired, possibly sick, with all the flood of emotions and hormones, it is always a great idea to take some time for yourself, and get any kinks worked out that you may have been neglecting :)  During your pregnancy there are many different options for being comfortable on a massage table, pillows (side laying), special pregnancy pillows that allow you to face down, some places also have a special table that allows you to lay face down as well!  When you are working with a registered massage therapist you can guarantee you and your baby are in the best hands.

As a mother of one and one on the way, I have suffered from headaches in both pregnancies, prenatal massage and chiropractic are the only things that have helped me.  With trying to avoid pharmaceuticals during pregnancy and breastfeeding, massage seemed like the best solution.  For any skeptics, I have been on both the giving and receiving end of prenatal massage, and the therapist that is working on you as a pregnant women know the areas of your body to avoid each trimester and as soon as you are uncomfortable, or uneasy the massage either ends, or pillows are re-arranged.  Never assume that being uncomfortable, hot, or uneasy is ok.  You are the judge of your massage, never let anyone tell you otherwise.  Mommies know best.

Be prepared for your therapist to avoid deep pressure or some places all together.  Most therapists will avoid ankle area, and use less pressure in the hip/back area (depending on gestation time).  The ankle area is avoided during pregnancy because of a common misconception that mother to be can be put into labour prematurely.  Unless you as a person have a high possibility of miscarriage, or your body is ready to go into labour, an ankle or foot massage wont do anything more than make mommas tired feet feel good.  Lower back in the first trimester isn't avoided unless you have a high miscarriage possibility, or are a high risk patient. 

Sciatic pain, sore feet and headaches can all be drastically reduced with the help of a massage therapist that you feel comfortable with.  Soothing music, long rhythmic massage strokes, and a serene atmosphere are all things that can help make your tired muscles melt away.  Working out aches and pains will help your pregnancy start out in the best way possible and keep you mostly pain free through out.  A happy mommy is a happy baby!  Finding time for yourself can be hard, but take my word for it, it is so worth it in the end.

Vanessa Wood practices at Family First Chiropractic, located 142 Erickson Drive, Red Deer. T4R 2C3

www.family1stchiro.ca 403-347-3261