Active ChiroCare

Assessing your body’s ability for peak golf performance – Part II

2012-02-23T15:54:00.000-06:00

Last month, I talked about how Deep Squat Assessment and how you perform in that functional movement test will be a barometer of how well your body will hold up playing 18 holes.

If you can't Deep Squat, you're probably stiff throughout your body or have an imbalance between the right and left sides. To conserve energy and prevent fatigue on the course, balance is required.

This month, we'll go over two more functional movement assessment tests (the Straight-Leg Raise and the Seated Rotation Test) with the goal of you being able to assess your body's ability for peak golf performance.

For the Straight-Leg Raise, you need to be lying on your back with one leg vertical while keeping the other leg on the floor (toes up). To pass, the ankle of your raised leg needs to be lifted at least as high as mid-thigh of the leg that remains in contact with the floor. Your head and arms should touch the floor throughout.

For the Seated Rotation Test, you need to be sitting cross-legged perpendicular to a doorjamb, with a foot on each side of the doorjamb at equal distance. Hold a golf club across your chest. Rotate your torso until the club touches the jamb. To pass, your spine must be straight and the club in contact with your shoulders as you rotate to both sides.

If you can successfully perform both of these tests, as well as the Deep Squat Assessment I wrote about last month, you are well on your way to having a body that's well-conditioned from a golf fitness standpoint!

Next month in my golf fitness column, I'll touch on the subject of how to correct your hook or slice before the next time you go out golfing!

Dr. Leif Olson is a golf fitness expert and a chiropractic sports doctor at Active ChiroCare in Lincoln. Visit his golf web site at www.ExtremeGolfMakeover.com

www.ActiveChiroCare.com

6 Tips to Running Faster

2012-02-20T17:09:00.000-06:00

If you’ve ever wondered why your speed on the track comes up short compared to the pros—the latest research suggests that the matter may be out of your hands.

But just because you don’t have the same advantages as the pros, doesn’t mean you should throw in the towel on your high-intensity workouts. Check out our tips from David Jack, a Men's Health advisor and director of Teamworks Fitness in Acton, Mass., on how to increase your speed and performance when sprinting.

6 Tips to Runnings Faster
Fix Your Posture
If you spend a good portion of the day sitting at a desk, your posture is...

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What Kind of Lifestyle Are You Setting Yourself Up For?

2012-02-15T11:40:00.000-06:00

I came across this article that shows a cross-section MRI of a person's legs who's a 40 year old triathlete. Just imagine that his thighs are cut in half: the outer white ring is skin and fat, the inner darker part is muscle, and the leg bone is at the center.

40 y.o. triathlete

The next picture shows a 74 year old man who's led a sedentary lifestyle; meaning that he didn't exercise or work-out or do anything to improve a lifestyle of health. You can see a picture of his legs below. Check out the difference in the amount of fat and the loss of muscle in his legs!

Now take a look a 74 year old man who's a triathlete.

Are you seeing what I'm seeing?! There's basically no difference between the 40 year old and the 74 year old men who are both still exercising!

The point I want to drive home, though, is this: You don't have to be a triathlete to make sure you achieve these same results. You just have to do SOMETHING that is building strength and keeping you active as you age! Not only will your body function better, but you will be able to keep doing the things you love doing much, much longer than people who put no effort whatsoever into becoming healthier!

- Dr. Leif

www.ActiveChiroCare.com

Info taken from EverymanTRI.com

Happy Valentine's Day - Dr. Leif wants to show you some love!

2012-02-14T10:46:00.000-06:00

Happy Valentine's Day!

Hey everybody! Do you feel the romance in the air? Ok, that might be a little cheesy, but there's no doubt that Valentine's Day is a day where we think about those we really care about, and those people who really care about us.

The one quality I really appreciate about all my closest friends is the fact that we have been great friends for a LONG time! I think that's one aspect of a relationship that really gives it depth (whether it's with your spouse, kids, etc), the relationship grows deeper every year.

Here's one way you can show your loved ones some LOVE this week - if they're not living as healthy of a lifestyle as they should, or they're getting slowed down by neck or back pain, headaches, or joint pain, let them know about Active ChiroCare!

I'll make sure I show their spine or joints some love to enable them to keep living at their best!

Much love,

Dr. Leif

PS - For all you sappy lovebirds out there, here's one of my all-time favorite romantic movie clips!

www.ActiveChiroCare.com

We're the BEST! (but you have to vote to make it happen!!)

2012-02-09T09:19:00.000-06:00

Hey all! The JournalStar is putting on the Lincoln Choice Awards and I really need your help! "Best Chiropractor" is a category, and it would really help me and all of us at Active ChiroCare out if you could vote for us! The link to place your vote is here.

Thank you so much in advance! By being voted as the best chiropractic office, it will give Active ChiroCare more exposure in the Lincoln community and more people can find out about us!

- Dr. Leif

PS - In case you missed it, here's the link to vote!

www.ActiveChiroCare.com

Naturally Reduce Pain and Fatigue Associated with Fibromyalgia

2012-02-08T09:07:00.001-06:00

Six weeks of whole-body vibration (Power Plate) exercise improves pain and fatigue in women with fybromyalgia

The Journal of Alternative and Complementary Medicine. Vol. 14(8), pp: 975-981, 2008

The aim of this study was to investigate the effectiveness of a 6-week traditional exercise program with supplementary whole-body vibration (WBV) in improving health status, physical functioning, and main symptoms of fibromyalgia (FM) in women with FM.

Thirty-six women with FM were randomized into 3 treatment groups: exercise and vibration (EVG), exercise (EG), and control (CG). Exercise therapy, consisting of aerobic activities, stretching, and relaxation techniques, was performed twice a week.

Following each exercise session, the Exercise and Vibration group underwent a protocol with Whole-Body Vibration, whereas the Exercise group performed the same protocol without vibratory stimulus. The Fibromyalgia Impact Questionnaire (FIQ) was administered at baseline and 6 weeks following the initiation of the treatments.

Estimates of pain, fatigue, stiffness, and depression were also reported using the visual analogue scale.

Results: Pain and fatigue scores were significantly reduced from baseline in the Exercise-Vibration Group, but not in the Exercise Group or Control Group.

In addition, the EVG showed significantly lower pain and fatigue scores at week 6 compared to the CG, whereas no significant differences were found between the EG and CG.

- Dr. Leif

PS - At Active ChiroCare, we're blessed to have Power Plate technology in our office to help improve the health of people's lives! If you know someone who suffering from Fibromyalgia and they're looking for a potential solution to decreasing their pain or fatigue, please tell me about us or forward on this blog link!

www.ActiveChiroCare.com

Which was YOUR Favorite? Recap of the Best Super Bowl Ads of 2012

2012-02-06T10:09:00.000-06:00

10 Best Super Bowl 2012 Commercials

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Now that you’ve had a chance to see them all and laugh, cry, or completely ignore them, it’s time for us to recap our picks for the top ten spots in this year’s game. There were a few standouts, a couple dozen that were mediocre, and a whole lot of chaff we wish we could unsee.

Check out and vote in our Facebook page, and keep an eye on the site for our upcoming “5 Worst Commercials” post, coming up right after this one. Now, to the good stuff!

10. Thing Called Love – Samsung Mobile USA

This one started strong then kind of fell apart, but we think there’s a brilliant 30-second lift in there. Here’s the full monty:

9. The Dog Strikes Back – Volkswagen

We wouldn’t have put this on the list for its concept alone, but a licensed Star Wars reference will get you far. This wasn’t the best, but it at least deserves to be in the top ten, right?

8. Performance Basketball – Bridgestone

These spots were both real sleepers, but we had to give the top-ten slot to this one for the silent basketball bit. The “sleeping baby” test is pure gold. We hope people watched these, they might be the most under-appreciated spots of the game.

7. Happy Grad – Chevy

The most remarkable thing about this spot is that it was a contest entry, and therefor we presume was made with no budget to speak of whatsoever. Hope those actors had decent contracts in place in case of air-play! Probably the straight-up funniest spot of the game.

6. Reinvented – Toyota Camry

Funny spot, though there’s no real content to it as far as what they reinvented on the Camry. It seems like all they did is reinvent the Camry’s marketing effort, which is fine by us today since this is a Super Bowl commercial blog.

5. A Dream Car. For Real Life – Kia Optima

We’re not sure anyone would call an Optima a “dream car”, but this was certainly a dream commercial. The only reason this doesn’t rank higher on our list is because there’s not enough Adriana Lima.

4. 2012 – Chevy Silverado

End-of-the-world references mixed with jabs at your competition… what’s not to like here? It’s a funny spot, but the photography and overall look and feel of the ad is amazing.

3. Transactions – Acura

Better known as “that one with Jerry Seinfeld”, we feel pretty confident that Seinfeld’s salary for this exceeded the rest of the budget, including airtime, combined. It’s witty and intelligent, with the only wart being having to look at Leno’s face at the end. Could have ended it better.

2. Matthew’s Day Off – Honda

This is a tough one: there is probably a sizable chunk of the viewing audience that will not understand most of the references in this spot. And if you don’t understand the references, this commercial is meaningless-slash-terrible. Too bad because for us, today, it’s the number two commercial and an ad to remember.

1. It’s Halftime in America – Chrysler

You had to know this would be number one, right? It’s a two-minute tribute to America, with Clint Eastwood as our gristled cheerleader. It’s a great speech with even better delivery, and the closing lines at the end are inspiring.

www.ActiveChiroCare.com

Lifestyle - How are you designing your's?

2012-02-02T18:21:00.000-06:00

I came across this photo, and I thought it was spot on! The choices you are making TODAY are affecting how you will live out the rest of your life!

Don't eat crappy food. Exercise. Get Active. Treat your body right. It MATTERS!

www.ActiveChiroCare.com

How to Cut Through Weight Loss Confusion

2012-02-01T17:48:00.000-06:00

I read this article on Fox News and I thought it was pretty cool and had some good info. Enjoy!

- Dr. Leif

The weight loss arena is confusing to people because of outright lies and/or information overload. You are responsible for the health of your body. Do the research to see if the claims on the weight loss product label are true.

If it sounds too good to be true ...

A Federal Trade Commission (FTC) report, “Weight-Loss Advertising: An Analysis of Current Trends,” gives us the following information found in 300 weight loss advertisements:

Consumer testimonials – “These testimonials and photos rarely portrayed realistic weight loss. The average for the largest amount of weight loss reported in each of the 195 advertisements was 71 pounds.”

Rapid Weight Loss – “Rapid weight-loss claims were made in 57% of the
advertisements in the sample. In some cases, the falsity of such claims is obvious, as in the ad that claimed that users could lose up to 8 to 10 pounds per week while using the advertised product.”

Diet and Exercise – “Despite the well-accepted prescription of diet and
exercise for successful weight management, 42% of all of the ads reviewed promote an array of quick-fix pills, patches, potions, and programs for effortless weight loss and 64% of those ads also promised fast results. The ads claim that results can be achieved without reducing caloric intake or increasing physical activity.”

The FTC concludes: “The use of false or misleading claims in weight-loss advertising is rampant. Nearly 40% of the ads in our sample made at least one representation that almost certainly is false and 55% of the ads made at least one representation that is very likely to be false or, at the very least, lacks adequate substantiation.”

As I always say, companies keep getting richer and the population continues to gain weight. Stop buying the products and the companies will go broke!

People don’t know what to believe when it comes to fat loss and weight loss. And, too many people look for quick solutions to weight problems that developed over months and even years.

Permanent fat loss and weight loss takes time. In fact, you never stop sculpting your body.

Here is how to put the fat loss and weight loss puzzle together:

Don’t gauge your weight loss success solely by the weigh scale. After three weeks on a strength and cardio exercise program, you could weigh the same (or even a little more) and have significantly less body fat.

You can build muscle mass and shrink your body (be leaner) as your body fat decreases. Muscle is metabolically active tissue and fat tissue is not. So, fat tissue contributes nothing to help you burn calories.

"Muscle is our largest metabolically active organ, and that's the backdrop that people usually forget," said Kent Adams, director of the exercise physiology lab at Cal State Monterey Bay. Strengthening the muscles "has a ripple effect throughout the body on things like metabolic syndrome and obesity."

Exercise regularly with strength training and short interval cardio sessions. Too many long, slow cardio sessions will eat away at your muscles.

It is safe to lose about 2 pounds per week (on average). At the beginning of a new exercise program, you will probably lose 6-8 pounds the first week (especially if you are obese). The weight loss will even out over time.

Don't become frustrated when one week you lose 5 pounds and the next week you lose no pounds. Growing your muscles increases lean body weight.

More lean body weight increases your metabolism which helps you burn fat! It's important to check your body fat every week to see if your body is shrinking.

You must continue to build and maintain your muscles or they will atrophy (use it or lose it). Muscle does not ever change into fat. Fat cells will shrink but they will fill up again when you are inactive for a long period of time.

www.ActiveChiroCare.com

What's the secret to getting stronger in only a fraction of the time it normally takes?

2012-01-31T17:07:00.000-06:00

Power Plate Whole-Body Vibration

How does it work?

Many of you have already experienced the benefits of Power Plate Whole Body Vibration. "It works! I don't know how or why, but it works."

Check out the video below to listen to Dr. Perry Cammisa, physician at the world's biggest Power Plate clinic, give his own personal testimonial.

Well at Active ChiroCare we do know "why" and we do know "how" it works. We thought some of you might be interested in this too.

Acceleration Training™ with Power Plate creates instability in the human body, as with each vibration the body is forced to perform reflexive muscle actions, multiple times per second. Furthermore, these contractions must work in multiple dimensions as Power Plate actually oscillates in all three planes, exactly as the human body is designed to do. The net result is an incredible improvement in force production, or strength and power.

The principle by which Power Plate works lies in the law of motion, stated by Sir Isaac Newton: that the force of an object is equal to its mass multiplied by acceleration, or f = m x a. What this means is that one can improve functional force (stability, strength or power) by either applying more mass or more acceleration to the body.

Many forms of training and conditioning use mass - as seen in methods with weight machines, free weights, etc. Power Plate, instead, uses the second half of this equation, by applying acceleration to the body, while keeping mass, i.e. your body weight, the same.

This is a real breakthrough in training and conditioning as we can now optimally “load” the human frame while minimizing high impact, high load, and high stress factors.

Gravity is the force that adds load to the human body every second of every day for every movement we perform. Through Acceleration Training™ exercise, Power Plate machines make the body feel as though it “weighs” more every time acceleration forces increase.

The result is that you work against a far greater influence or “load” of gravity in every movement you perform.

This is the essence of all strength and conditioning programs and Power Plate simply uses a different part of the same equation to achieve this! In fact, the amazing outcomes seen with Acceleration Training™ exercise respect the same biological and physiological laws of the body as witnessed in other forms of training. The difference is merely the nature of the stimulus applied (i.e. acceleration), and not the human response.

So... to make a long story short. There are two ways to increase strength and stability. More mass or more acceleration. By adding more acceleration you decrease the time necessary and the risk, which is inherent to more mass, to achieve the same results.

Isn't it time you tried it?

- Dr. Leif

Thanks to Ultimate ChiroCare for this information.

What do you know about sleep?

2012-01-30T16:11:00.000-06:00

Why is sleep so important?

You'll live longer Chronic insomniacs are more likely to suffer a heart attack than those who sleep well. Some studies have linked lack of sleep to a higher risk of dying from a stroke and developing cancer.

You'll look better It's called beauty sleep for a reason! Swedish researchers took photos of people when they were well rested and then again when they were sleep-deprived. Strangers rated the plenty-of- zzz's shots as more attractive.

You'll be slimmer People who slept five hours or fewer per night were 32 percent more likely to experience major weight gain over 16 years, according to a study in the American Journal of Epidemiology. Too little sleep causes an increase in ghrelin, an appetite-stimulating hormone, and a decrease in leptin, which helps you feel full.

You'll be smarter Shorting yourself on rest ages your brain by four to seven years. people who slept fewer than six hours a night tallied scores on memory, reasoning, and vocabulary that resembled those of senior citizens.

You'll be nicer Exhaustion takes a toll on your morals, according to a recent study in the Academy of Management Journal, which showed that a lack of sleep increased deviant and unethical behavior and made people more rude.

Convinced yet? Nearly one-third of American women use some kind of sleep aid at least a few nights a week but beware of side effects, which include dizziness sleepwalking, and even addiction. Skip the risk and try these better sleep tips tonight.

Unplug Cozying up to your beloved laptop in bed or nodding off to the tvcould disrupt your zzz's. Not only is the content on the screen stimulating, but electronics emit a blue hue that mimics daylight. It stops your body from producing the sleep hormone melatonin. As a rule, turn off all gadgets at least one hour before bedtime.

Ease up on Caffeine Caffeine lingers in your system for up to 12 hours, so that 3 p.m. java can still have a hold on you come bedtime. When coffee cravings hit after noon, reach for a cup of decaf. If you're desperate for an energy boost, try going for a brisk walk around the block instead of drinking that cup of joe.

Build a Great Nest Considering how many hours you spend in your bed, it might be overdue for an upgrade. First, the mattress: the most common bedding mistake people make, says Zee, is not replacing it often enough. Most can last about 5 to 10 years; if yours is sagging, it's probably already past its prime. When buying sheets, make breathability the top priority. Your body's temperature changes as you move through different sleep stages, so you need sheets that can handle the fluctuations." go for natural fibers like cotton and silk

Keep Your Cool Set the thermostat to around 65°F, plus or minus 5 degrees. That's the range in which your body can stay comfortable without having to do anything, like shiver to heat itself up or perspire to cool down.

Hit the Gym in the A.M. Exercise reduces stress, so it's good for sleep, but it also increases your body's core temperature, making it tough to drift off. Morning work-outs improve sleep quality more than late-day exercise.

Make your Bed Once you've got your pretty new threads, don't leave them in a heap when you get up in the morning. Aesthetics aside, taking a moment to tidy up may help you sleep better at night. In fact, 44 percent of people who make their beds daily report snoozing more soundly than those who don't. Researchers speculate that a messy room can make you feel more stressed and restless.

Follow Your Nose The scent of lavender may improve your sleep quality, according to a study conducted at Wesleyan University. Researchers found that people who took a whiff of lavender oil before going to bed spent more time in deep slumber and awoke feeling more energetic than those who sniffed plain water.

www.ActiveChiroCare.com

Thanks to Windsor Spine Center for this info!

How to strengthen thighs and glutes when you already have back pain

2012-01-30T12:17:00.002-06:00

Hey guys! I know some of you out there are trying to strengthen your legs and glutes, even though you might be having low back pain right now. Not to worry!

Here are some exercises you can do to strengthen your thighs and glutes without risk of increasing your back pain.

GLUTEUS MAXIMUS EXERCISE

To exercise these muscles without injuring your back, lie on your stomach with your legs extending straight out and flat on a surface such as a floor or bench. Slowly tighten your buttocks and extend one leg upward, holding for three to five seconds. Don't force the movements and focus on keeping your spine and back straight. Repeat with the other leg, for four to six repetitions on each side.

GLUTEUS MEDIUS EXERCISE

Lie sideways against a wall with your legs extended out against the wall. Slowly lift your top leg with your toes slightly pointed, holding the leg in an upward position for two to three seconds. Keep your spine straight and focus on making slow, fluid movements. Repeat with the other leg for 10 repetitions on each side.

THIGH EXERCISE

To stretch your thighs before exercise, lie on your back with your legs extended outward. Cross one leg over the other. Bend both knees and then place your hand under the lower leg to gently pull both legs toward your chest. When you feel a stretching sensation, hold the position for two to three seconds, then repeat by crossing the other leg. To exercise your thighs and back, stand with your back against the wall and your feet about 12 inches away from the wall. Squat into a sitting position as if you are sitting in a chair and hold for five seconds, repeating 10 times.

If you are having back pain, though, an easy way to let the muscles in your back loosen up is to get up and walk. Usually, sitting down for an extended period of time will get your back muscles to tighten up, so do the opposite and get up and move around frequently!

If back pain has been an issue for you and you're ready to see if there's a solution for your pain, then give me a call at Active ChiroCare!

- Dr. Leif

www.ActiveChiroCare.com

This information is courtesy of www.LiveStrong.com

Should You Really Use a Baby Bjorn?

2012-01-24T17:10:00.000-06:00

The importance of using a carrier that places a baby in a seated position; not hanging by their crotch.

There are plenty of carriers that place baby in the correct position, including but not limited to Ergo, Boba, Beco, Olives & Applesauce and Babyhawk, as well as wraps and ring slings when used correctly.

Baby Bjorn and Infantino front packs are of the first type in this image that is not recommended.

Information courtesy of: International Hip Dysplasia Institute

www.ActiveChiroCare.com

Taking Steps to Become Healthier

2012-01-24T10:26:00.000-06:00

If you haven't noticed yet, January's almost over. What goals did you have in mind for 2012?

Are you taking (or not) the steps yet to come closer to achieving your goals?

Just remember that it takes a plan to achieve anything worthwhile. Rarely is it as simple as saying, "I'm going to do this." and it just happen.

Usually, there has to be a committed decision everyday to take the steps to keep going forward.

What are YOUR goals this year? To lose some weight? To get spend more time with your family? To not have so much credit card debt?

Whatever the answer is, take the steps to start changing your life today.

If you or somebody you know wants to start taking the steps to have a healthier and more ACTIVE life in 2012, please tell them about Active ChiroCare and how we help people eliminate and reduce neck pain, back pain, headaches/migraines, and increase muscle and bone strength with our BStrong4Life program!

"All we can do is be better prepared today than yesterday and better prepared tomorrow than today." James Howell

Secrets to Assessing Your Body's Ability for Peak Golf Performance

2012-01-17T11:34:00.000-06:00

Here's my latest article I wrote for Star City Health for the Lincoln JournalStar!

What do you suppose is the difference between someone who goes out and plays 18-36 holes and is clearly worn out and exhausted (the majority of you), compared to someone who goes out and can play the same number of holes in a day and make it look effortless?

It has nothing to do with their fitness level or how hard they swing. It has to do with how efficient they are in their swing mechanics. The difference is their level of mobility, stability and efficiency in creating explosive energy.

To assess yourself in determining your body's potential for peak golf performance, we're going to cover a few different functional movement screen tests in the next couple of articles - tests designed to assess how your body's muscles respond to movement.

This month we're going to cover the Deep Squat Assessment. Think of yourself squatting on the green, reading your next putt. If you can successfully deep squat, more than likely you have good overall flexibility. If you can't deep squat, you're probably stiff throughout your body or have an imbalance between the right and left sides of your body. To conserve energy and prevent fatigue on the course, balance is required.

How to assess yourself: Hold a golf club overhead so that your arms and elbows are fully extended, and stand with your feet shoulder-width apart. Descend slowly into a squat position. Your heels should be flat and your feet should not turn outward or slide as you go down into the squat. Also, make sure your club remains directly overhead at all times. (Stop immediately if you feel any pain at any point.)

If you can keep your heels down, prevent your feet from rotating or sliding, bend your hips below your knees and keep your knees aligned over the top of your feet - congratulations, you just passed your first test!

Next month, we're going to cover two functional movement tests - the Straight Leg Raise and Seated Rotation. Until then, enjoy the great weather if you're out playing on the courses!

Dr. Leif Olson is a golf fitness expert and a chiropractic sports doctor at Active ChiroCare in Lincoln. Visit his golf web site at www.ExtremeGolfMakeover.com.

Chiropractic featured on Dr. Oz

2012-01-16T16:03:00.000-06:00

Did you know 22 million people a year see a Chiropractor at least once?

This means that more and more people are seeing a chiropractor when they have back pain or headaches/migraines. What this ALSO means is that there are still a lot of people out there that don't know the things we do at Active ChiroCare can enable them to live a healthier, more actve and most cases, a pain-free lifestyle!

You may or may not have noticed (I do because I'm a chiropractor!), but chiropractic offices are becoming more and more prominent in Lincoln!

One of the reasons chiropractic is becoming more popular is 1) people are having success with resolving their pain and specific health issues by going to one and they're telling others about their great experience and 2) chiropractic is hitting the big-time in Hollywood!

Here's the video from the Dr. Oz show featuring chiropractic and how chiropractic is now mainstream for pain relief treatment!

I love it when a new patient comes to me seeking answers for their headaches, neck/back pain, or stress that's keeping them from living an ACTIVE life! If there's someone you know is suffering with an unnecessary pain issue, please tell them about Active ChiroCare!

- Dr. Leif
www.ActiveChiroCare.com

Have a Question for Dr. Leif?

Email me at DrLeif@ActiveChiroCare.com!

Pain Relief from Migraines and Neck Pain!

2012-01-12T15:26:00.000-06:00

Hey guys! I wanted to share this awesome video testimonial from another one of our success stories - Sheila! Sheila struggled with regular headaches and tension throughout her neck and midback because of her job duties! Watch her video below!

If there's someone you know who's not living up to their potential and you know they need to get back to living an ACTIVE life, then tell me about us!

- Dr. Leif Olson, Chiropractor Lincoln NE

www.ActiveChiroCare.com

BStrong4Life FAQ's to Building Stronger Bones

2012-01-10T10:08:00.000-06:00

Frequently Asked Questions

I have degenerated discs. Is it Safe? Actually the BStrong4Life System has been proven to alleviate disc pain and return users to a normal, more active lifestyle. Strengthening your spine is the key to a long, healthy lifestyle.

I already have Osteopenia/Osteoporosis. Can the program help? Bone is a living tissue and constantly regenerating or degenerating. Unlike traditional weight lifting, which stresses joints and works your outer muscle, the BStrong4Life System works your inner muscle or the "cables" on the bones. Stressing your "cables" encourages new bone growth. We've already seen documented results from DEXA scans showing reversal of Osteoporosis in less than 6 months?

Can I push so hard something breaks? No. Because you're pushing an immovable object, you're incapable of breaking something with your own strength.

I'm a runner. How will this program help? Watch this video of Tanya, a marathon runner. Using the program has reduced her fatigue and increased her stamina.

What age should I be to benefit the most? Any age! We have users from 10 to 90 years old. The program enhances performance regardless of an individual's personal goal.

How long do I have to do the program? The length of time depends on your age, health goals and conditioning level. Just like exercise, the longer you do it the greater the benefits.

BStrong4Life Session Tips

Maintain a schedule. If you miss a day, schedule the following day if possible.

We recommend athletic shoes with orthotics if you wear them. However, any shoe will work.

Some clients wear weight lifting or bike gloves. They find it improves their grip

Some new users experience fatigue/or aching bones. This is because your inner muscle is putting stress on the bone. Stress on the bone stimulates growth. To reduce these symptoms, drink a bottle of water immediately after your session and take 2000mg of Vitamin C. As you get stronger, these symptoms will disappear.

Remember to watch the screen; even your eyes stimulate muscle response. If you are at risk of Osteoporosis, we recommend a Dexa-scan so that you can track your progress.

Please advise our staff if you have any injuries or aches or pains. BStrong4Life system can be adapted for rehabilitation of injuries.

www.ActiveChiroCare.com

The Real Source of Your Neck/Back Pain and Headaches

2012-01-09T10:48:00.000-06:00

When I'm meeting with a new patient in my office, I ALWAYS tell them we need to take xray films of their spine.

Here's why: Almost always, the source or cause of the person's pain is because of how their spine is built or shaped. It makes sense, though, right? If the foundation of your house was off, what would you start seeing after a couple years - maybe some cracks in the walls, foundation, or ceilings, etc. EVERYONE knows what happens if your teeth are in alignment - you would have some crazy buckteeth going on (and I have the school pictures to prove I did way back in the day!).

My point is, what if you never fixed the structure of the foundation in your house or didn't straighten your teeth out? And the "Captain Obvious" answer is: It wouldn't function or perform the way you wanted it to and there would be problems or issues that would arise later on down the road! The same goes with the structure and alignment of your spine.

Take, for example, this person's neck xray. It's taken from the side, so this would be a profile view. There are 2 lines on xray, black and red. Black is where the neck should be, and red is where the spine is at. It's easy to see the neck isn't shaped the way it's supposed to, right? Right!

Now, what if I told you that this person who has their neck shaped like this has neck pain and occasional headaches? That would make sense, though, right? Of course, because once your spine isn't functioning the way it's supposed tobecause it's shaped the wrong way, sooner or later it starts to have problems (ie, symptoms of pain, headaches, numbness/tingling, etc).

Here's another example or how a spine can be misaligned - this time we're looking at a person's low back from the front. Can you see how their spine leans to the left? That's because the foundation (see how I'm tying this all in together?) their spine sits on, their sacrum and pelvis, is uneven - thereby causing the spine to curve. It's literally just short on the Left side!

If a person's spine looks like this on xray film, most times they have low back pain or tightness, hip pain, or sometimes even knee pain. But it all makes sense - the way your body is structured, the way it will either perform....or not.

So, if you're one of those people that seems like you have neck or back pain every so often, and then it goes away for a while, but then keeps coming back....and then goes away....then comes back....Maybe it's because your spine isn't actually able to function at a level of peak performance and you have pain.

And if you're one of those people that would finally to like to the truth about what's going on and would like to see if there's a potential solution for your problem, I'd love to see if I can help!

Call my office or email me at DrLeif@ActiveChiroCare.com to get ahold of me.

Until next time,

- Dr. Leif

PS - Check out some of the success stories of REAL people, just like you, that have had success and are now living without pain because they made the decision to figure out what was keeping them from living an ACTIVE lifestyle!

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Choose an ACTIVE lifestyle!

Patient Hours:

Monday: 10AM-12PM and 3PM-6PM
Tuesday: 10AM-12PM and 3PM-6PM
Wednesday: 10AM-12PM and 3PM-6PM
Thursday: 9AM-12PM and 3PM-6PM
Friday: closed

BStrong4Life FAQ's to Building Stronger Bones

2012-01-09T10:00:00.000-06:00

Frequently Asked Questions

Can I push so hard something breaks? No. Because you're pushing an immovable object, you're incapable of breaking something with your own strength.

I'm a runner. How will this program help? Watch this video of Tanya, a marathon runner. Using the program has reduced her fatigue and increased her stamina.

What age should I be to benefit the most? Any age! We have users from 10 to 90 years old. The program enhances performance regardless of an individual's personal goal.

How long do I have to do the program? The length of time depends on your age, health goals and conditioning level. Just like exercise, the longer you do it the greater the benefits.

BStrong4Life Session Tips

- Maintain a schedule. If you miss a day, schedule the following day if possible.

- We recommend athletic shoes with orthotics if you wear them. However, any shoe will work.

- Some clients wear weight lifting or bike gloves. They find it improves their grip

- Some new users experience fatigue/or aching bones. This is because your inner muscle is putting stress on the bone. Stress on the bone stimulates growth. To reduce these symptoms, drink a bottle of water immediately after your session and take 2000mg of Vitamin C. As you get stronger, these symptoms will disappear.

- Remember to watch the screen; even your eyes stimulate muscle response. If you are at risk of Osteoporosis, we recommend a Dexa-scan so that you can track your progress.

- Please advise our staff if you have any injuries or aches or pains. BStrong4Life system can be adapted for rehabilitation of injuries.

If you want to schedule your personal FREE BStrong4Life demo, call us at (402) 323-7838!
www.ActiveChiroCare.com

The Secret to Making Sure You Keep Your New Year's Resolutions

2012-01-03T11:11:00.000-06:00

'Tis the season of New Year's Resolutions

Drop 10 pounds. Quit smoking. Stop cursing. Spend more time with family. Take more vacation time.

New Year's resolutions come around every 365 days or so. Even though it seems people break them before they have finished making them, those resolutions can be good things.

Resolutions are important because they promote goal-setting, which is critical to getting things done.

But the reason behind the resolution can be as important as setting goals.

Even with the best of intentions, people often break their resolutions.

People usually fail in their resolutions due to 3 main reasons:
1) They promote goals that are too big.
2) They proclaim their goal to the wrong people (those who will pressure them too much or chastise them instead of those who will actually help them realize their goal) and
3) They often focus on how to accomplish goals versus why they want to accomplish them, ignoring the "reason behind the reason."

Be very, very clear not only on how you will accomplish your resolution but also on why you want to accomplish it. If you can't come up with good and meaningful reasons that resonate with you, then it's probably not a good resolution.

Resolutions should be more than mere "wishes."

Goals are more likely to be reached if they are SMART - meaning specific, measurable, attainable, rewarding, and time-limited. For example, instead of simply making losing weight a goal, be more specific, such as "I'd like to lose five pounds over the first two months of the year and then set a new goal from there."

Expect it to be tough initially - it takes a while for a new habit to cement itself into your daily routine.

Don't be too hard on yourself, as well, if you're not perfect. Breaking an initial resolution doesn't mean you can't succeed.

If you find it too tough on your own to keep your committment, then share your goals and resolutions with someone who cares about you whom you know will keep you accountable. Maybe if they have have some similar goals, such as weight loss, you can help each other keep accountable.

Talk to you soon,

Dr. Leif

PS - Happy 2012 from us at Active ChiroCare!

Patient Success Story - Elisa was helped with Back Pain and Muscle Tension

2011-12-22T09:51:00.000-06:00

Hey everybody! Hopefully by now, you have all your presents bought for the Christmas weekend, and you're gearing up to spend some quality time with family!

I wanted to share this latest video testimonial from one of our patients, Elisa, who had been suffering with midback pain that was really affecting the quality of her sleep and just everyday activities!

After watching this video and how Elisa was helped by coming to Active ChiroCare, maybe you'll think of a family member or friend you know who's been struggling with a similar pain issue, whether it's back or neck pain, headaches/migraines, or another chronic pain issue!

If so, please have them call Active ChiroCare after the holiday weekend so they can start living an ACTIVE life to start the New Year!

Merry Christmas and Happy Holidays!

- Dr. Leif Olson

Headaches and Neck Pain Lessened - Active ChiroCare Success Story

2011-12-21T09:16:00.000-06:00

Watch Dwayne's personal story about how he got rid of headaches and neck pain at Active ChiroCare!

www.ActiveChiroCare.com

The key to reducing cellulite and losing 3-7lbs a week!

2011-12-19T11:52:00.002-06:00

Did you know there's a safe and effective way of eliminating or reducing the appearance of cellulite?

To understand how you can, you have to understand Whole Body Vibrational technology (ie, Power Plate whole-body vibration), or the more accurate name “Accelerated Training”, can help rid your body of excess pounds and unsightly cellulite, let’s take a quick look at how cellulite develops in the first place.

Cellulite begins when excess fat cells collect in an area – for women, mainly your buttocks, thighs and upper arms – and your skin starts to bulge.

The dimpling effect occurs when the connective fibers in your skin pull down in areas where body fat pushes up.

Improving the circulation in areas prone to cellulite, which accelerated training does, helps to reduce cellulite from the inside out.

Accelerated training works as a “mechanical massage” for your body. Without any physical touch, thousands of muscle contractions help to increase circulation.

In a 2004 German study, Whole Body Vibration training alone reduced cellulite on subjects’ thighs and buttocks. When cardio exercises were added to Vibration training, cellulite dropped even more.**

Liposuction, creams, and wraps only temporarily reduce the appearance of cellulite...

So, how can Active ChiroCare help?

First, starting in summer or fall of 2012, Active ChiroCare is going to start offering the doctor-derived Ideal Protein Weight Loss Program.

The Ideal Protein diet is designed to help people lose about 3-7lbs of fat per week!

We will personally tailor a weight loss program specifically for each client to help them achieve their personal goals.

Next, Active ChiroCare is going to offer Power Plate Weight Loss Exercise Classes on a membership basis.

By incorporating a personal trainer to lead the weight loss and muscle strengthening classes, you'll be able to safely exercise and tone your body while losing weight at the same time!

The end result is a whole new, improved you.

Active ChiroCare will not only continue to offer the highest level of chiropractic and massage therapy services, but we will also now be able to better serve our community by offering the latest technology to help others achieve peak performance by getting them back to an ACTIVE lifestyle!

More information on Ideal Protein and our Weight Loss Power Plate Exercise Classes will be coming out in the coming months. Stay tuned!

www.ActiveChiroCare.com

How does Power Plate Whole-Body Vibration Work?

2011-12-18T09:00:00.002-06:00

Here at Active ChiroCare in Lincoln NE, we are constantly striving to implement the latest health and human performance technologies into our chiropractic office to enable our patients to achieve maximum results. One of the things we utilize heavily at Active ChiroCare is the Power Plate.

Acceleration Training™ with Power Plate machines creates instability in the human body. With each vibration the body is forced to perform reflexive stabilizing muscle contractions, multiple times per second. Furthermore, these contractions must work in all three dimensions as the Power Plate mimics how the human body is designed to move as you go about everyday life. The net result is a large improvement in power output created by the body.

The principle by which Power Plate machines work lies in the law of motion, stated by Sir Isaac Newton: that the force of an object is equal to its mass multiplied by acceleration, or f = m x a. What this means is that one can improve functional force (stability, strength or power) by either applying more mass or more acceleration to the body.

Many forms of training and conditioning use mass – as seen in methods with weight machines, free weights, etc. Power Plate machines, instead, use the second half of this equation, by applying acceleration to the body, while keeping mass, i.e. your body weight, the same.

This is a real breakthrough in training and conditioning as we can now optimally “load” the human frame while minimizing high impact, high load and high stress factors which can ultimate be detrimental or cause injury to those people performing the exercises.

Gravity is the force that adds load to the human body every second of every day for every movement we perform. Through Acceleration Training™ exercise, PowerPlate machines make the body feel as though it “weighs” more every time acceleration forces increase.

The end result is that you work against a far greater influence or “load” of gravity in every movement you perform.

This is the essence of all strength and conditioning programs and the Power Plate machines simply use a different part of the same equation to achieve this! In fact, the amazing outcomes seen with Acceleration Training™ exercise respect the same biological and physiological laws of the body as witnessed in other forms of training. The only difference is the type of the stimulus applied (i.e. acceleration) with the end result remaining the same. That end result is increased metabolic activity, balance, strength and coordination.

www.ActiveChiroCare.com

Dr. Leif Olson, Chiropractor Lincoln NE

How to Work on Your Golf Game during the Winter

2011-12-15T10:02:00.001-06:00

If you're a golfer, then this blog is for you!

Winter is the toughest season for golfers because it seems like it will be forever until warmer weather will get here! So how can a golfer still work on their golf game during the colder months so they can hit the ground running in the spring? Here are a few ideas.

First, a great way to prepare your body for next golfing season is to develop a home stretching and flexibility stretch. This can include arm, shoulder, back and hip stretches. The more range of motion you have, the more you’ll be able to gain more momentum and torque throughout your swing, which will in turn increase the distance of your shots.

Another option for keeping your golf game up to par (you know what I mean!) during the offseason is to visit an indoor practice facility. With the incredible leaps forward in technology, you can now visit any golf academy and they will likely have an outstanding simulator you can use while it’s cold outside. Jim White, the PGA Tour pro I teamed up with this last summer for the Extreme Golf Makeover, offers just this type of environment at the Firethorn West 9 Golf Course.

If a golf simulator isn’t really your thing, most indoor golf academies also offer opportunities to do outdoor hitting while standing underneath heat lamps.

The key point to realize in all of this, is actually doing something to work on your golf game to make sure you’re in peak performance once warmer weather comes!

For more info, visit ExtremeGolfMakeover.com to learn more about golf fitness!

- Dr. Leif

Chiropractic and Massage Eliminate Neck Pain, Headaches at Active ChiroCare

2011-12-14T11:16:00.000-06:00

Watch Jessica's video testimony about how she came to Active ChiroCare because of neck pain, headaches, and tension as a result of being in a motor vehicle crash!

After suffering with the neck pain for a few weeks, Jessica was referred to Active ChiroCare by her mother and has since made incredible improvement - so much so, that she is now pain-free!

www.ActiveChiroCare.com

Stretches to Relieve Lower Back Pain From Shoveling Snow

2011-12-13T10:25:00.000-06:00

Shoveling snow can be hard on your back and body as your twisting and turning constantly under load, leading to back pain. Here are a few different ways to stretch out your back and your legs while shoveling snow courtesy of FitSugar.com!

If you or someone you know is having back problems this winter, then give us at Active ChiroCare a call at (402) 323-7838!

Don't Let Housework be a Pain in Your Back!

2011-12-05T17:01:00.000-06:00

My friend and colleague, Dr. Renee Stauffacher of intun ChiroCare, wrote an awesome newsletter recently about protecting yourself from back pain by learning how to perform everyday chores around the house more efficiently to help prevent or eliminate back pain from occuring. Enjoy!

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Household chores can be a pain in the sacroiliac. Unless you're careful, routine activities around the home— washing dishes, vacuuming, even talking on the phone— can strain your back, including the sacroiliac area near the tailbone, and result in debilitating discomfort.

But you can protect your back by knowing the right way to go about such activities, according to the American Chiropractic Association (ACA).

Consider lifting. It doesn't matter whether you're picking up your child or a heavy bucket of water, you need to do it the proper way to avoid injury.

How? Bend from the knees, not the waist. As you lift, hold the item as close to your body as possible. If you have to turn to place it, step in the direction of the turn. That way, you're not twisting your body and straining your spine.

Back-Saving Tips

The American Chiropractic Association suggest the following do's and don'ts for chores and relaxation:

When you wash dishes, open the cabinet beneath the sink, bend one knee and put your foot on the shelf under the sink. Lean against the counter so some of your weight is supported in front.
When ironing, raise one foot a bit. Place it on a small stool or a book to take some strain off your back.
To vacuum, use a "fencer's stance." Put all your weight on one foot, then step forward and back with the other foot as you push the vacuum forward and back. Use the back foot as a pivot when you turn.
While talking on the phone, don't cradle the phone between your ear and shoulder. That can lock up the spinal joints in the neck and upper back, and cause pain. Instead, hold the phone with your hand or use the speakerphone.
While watching television or relaxing, don't use the sofa arm as a pillow. The angle is much too sharp for your neck.
Use a cold pack if your back begins to hurt. Wrap an ice pack in a towel moistened with warm water. The warmth gives way to gradual cold, which likely will alleviate the discomfort. (No ice? Try frozen veggies instead.)
If pain persists for more than a day or two or if you experience numbness, tingling or weakness in your arms or legs, see a doctor of chiropractic. A doctor of chiropractic is an expert in spinal health and can help identify and treat your problem.

www.ActiveChiroCare.com

How to Avoid Stress & Enjoy the Holiday Season

2011-12-01T14:54:00.001-06:00

How to Avoid Stress and Enjoy the Holiday Season

This month's newsletter is how to avoid stress during the holiday season. So, if you can look at both of the above pictures of Black Friday and Cousin Eddie from "Christmas Vacation", and you're not stressed out about how many presents you have left to buy or you're not dreading the holidays because you have spend time with your immediate or extended family, then you can stop reading right now.

This is newsletter is for the other 95% of us!

So how can we relax when these situations happen?

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.

Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Stress Management Strategies:
#1 Avoid Unnecessary Stress - learn how to say "no", avoid people who stress you out, etc.
#2 Alter the situation - express your feelings instead of bottling them up, be willing to compromise
#3 Adapt to the stressor - look at the big picture, focus on the positive
#4 Accept the things you can't change - if you can't avoid family members who stress you out, learn how to think positively and don't try to control the uncontrollable. Learn to forgive.
#5 Make time for fun and relaxation - connect with others, do something you enjoy everyday, keep your sense of humor
#6 Adopt a healthy lifestyle - Regular exercise, sleeping 6-8 hours a night, healthy eating, massage therapy, and chiropractic care have been proven in research studies to reduce stress levels

Remember: things won't change instantly overnight. Take small, incremental steps every day and before you know it, you will have made a lot of progress!

Happy Holidays

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Happy Holidays from Active ChiroCare!

Patient Hours:

Monday: 10AM-12PMand 3PM-6PM
Tuesday: 10AM-12PMand 3PM-6PM
Wednesday: 10AM-12PM and 3PM-6PM
Thursday: 9AM-12PMand 3PM-6PM
Friday: closed

The BStrong4Life System maintains an ACTIVE lifestyle

2011-12-01T10:56:00.001-06:00

If you know of somebody that suffers from weak bones (osteopenia/osteoporosis), low energy levels, or low back pain, the BStrong4Life program could be their solution! Read below to find out how the BStrong4Life system can give you incredible muscular strength in as little as 20 minutes a week!

Can someone please tell me the upside of aging?
"Why muscles wither with age is captivating a growing number of scientists, drug and food companies, let alone aging baby boomers who, despite having spent years sweating in the gym, are confronting the body's natural loss of muscle tone over time.
With interest high among the aging, the market potential for maintaining and rebuilding muscle mass sees boundless. Drug companies already are trying to develop drugs that can build muscles or forestall their weakening without the notoriety of anabolic steroids. Food giants like Nestle and Danone are exploring nutritional products with the same objective.
In addition, geriatric specialists, in particular, are now trying to establish the age-related loss of muscles as a medical condition under the name sarcopenia, from the Greek word for loss of flesh. Simply put, sarcopenia is to muscle what osteoporosis is to bone."
Article by Andrew Pollack - New York Times
The upside is the BStrong4life System
Physicians, academics and scientist's are conducting worldwide symposiums on sarcopenia and how to define it medically. Why are they bothering to define sarcopenia? These meetings receive financial support from food and drug companies. Without a definition, the pharmaceutical companies won't receive compensation from insurance companies and that hurts business. Clearly there is a financial incentive to clearly define muscle loss, or sarcopenia.
And yet experts say the best approach to restoring or maintaining muscle mass and strength is exercise, particularly resistance training.
The BStrong4life System engages hard to reach muscle tissue by simulating maximum load on the muscle tissue with minimal risk to joints. Clients can track their progress week to week with detailed "strength" reports. Strengthening the muscle tissue that surrounds the bone stimulates the bone to grow as well. When these muscles are strong you're better able to support your entire structure and relieve pressure from degenerative discs as well.
Call us to learn how the Bstrong4life System can benefit you.
Sarcopenia is to muscles
what osteoporosis is to bone
Anatomy of a Muscle
The BStrong4life System targets the Myofibril muscle, or the "cable muscle".
Schedule your
Free Consultation now! 402.323.7838

www.ActiveChiroCare.com