Friday, July 27, 2012

Sprinting and High Intensity Interval Training

Proper Sprinting and Warm-Up Techniques to Optimize Your Workout and Avoid Injury

Story at-a-glance

  • A recent study found 8-second bursts of sprinting followed by 12-second recovery phases for a total of 20 minutes, three times a week, helped men lose as much as four pounds of visceral belly fat in just three months. This is the type of fat associated with heart disease
  • Using aerobic exercise, such as continuous jogging, you need to exercise 7 hours per week for 14 weeks to produce a similar decrease in visceral fat
  • Benefits of high intensity interval training include improving insulin sensitivity, virtually eliminating type 2 diabetes, high blood pressure, and optimizing cholesterol ratios when combined with proper diet. It also naturally boosts your HGH levels, increases aerobic capacity and boosts fat metabolism
  • See video demonstration of proper sprinting technique and recommended stretches to prevent injury

Sprinting and High Intensity Interval Training\

Dr. Joseph Mercola

Wednesday, July 25, 2012

Ah, The Great Outdoors

Did you ever notice that canoes don’t come with backrests?  Or ergonomically designed seats?  What about sleeping bags – where’s that lumbar support?  Well, it may not be the most comfortable way to travel, but for many people, camping and canoeing are what summer is all about.  For those of you who love the great outdoors, follow these tips to help prevent back pain and injury:

• Check out an outdoor supply store for equipment that can make the trip easier on your back.  Ask about fold-up chairs with back supports, pads to cushion your sleeping bag, and backpacks that provide good support.

• Once a pack is full, it’s quite a load on your back and shoulders.  Make sure the weight of your backpack is evenly distributed. Pack any hard, bumpy or odd-shaped items on the outside, so they don’t dig into your back.  Use a pack with wide, padded straps, and adjust them so the pack sits tight against your back.  This will reduce strain on your back, shoulders, and neck.

• Always bend your knees to lift packs and other equipment.  When taking a canoe off the car, bend your knees as you lower it to the ground.  When lifting the canoe, make sure your feet are firmly planted, bend your knees, and try to keep your spine from twisting as you raise it over your head and slide it onto the roof.

• When you’re hiking or canoeing, stop and stretch at least every hour to prevent stiff, sore muscles and joints the next day.


1.  Exercise regularly

2.  Follow a healthy diet

3.  Maintain good posture

4.  Stretch your spine before and after sports

5.  Don't overload your backpack or shoulder bag

6.  Stretch your legs and back after each hour of sitting

7.  Never cradle the phone between your neck and shoulder

8.  Sleep on your back or side, not on your stomach

9.  Invest in a good chair, pillow and mattress - it's worth it!

10.  Have regular spinal check-ups

Have fun, but watch your back!
Activities that jolt your spine can cause pain and injury to your back.

These include waterskiing, jet skiing, cross-country biking, dirt biking, and horseback riding.

Enjoy yourself, but take it easy.

Always wear the right protective equipment.

And check with your chiropractor to see if these activities are right for you.

Thursday, July 12, 2012

A Summary of What Naturopathic Doctors Believe:

1.  Support the healing power of nature -- that the body's innate ability to heal is strong and that we can also capitalize on the healing energy of foods, plants, light, and other natural substances.

2.  Identify and treat the root cause of illness whenever possible.

3.  Aim, like all physicians, to uphold the classic tenet: First, do no harm. We lo...ok for low risk methods that have few to no side effects.

4.  Better educate patients. Knowledge is power, so we work to educate patients about healthy eating habits and other healthy lifestyle changes, as well as on how to decrease and manage stress. We give good explanations as to why and how things work both with the body and with our approaches. We welcome questions from our patients. During this information age, we are often partners with patients who may come in quite well-informed.

5.  Use preventive measures whenever possible. We strongly believe in the axiom, "An ounce of prevention is worth a pound of cure."

6.  We believe that our health is determined by physical, mental, emotional, genetic, environmental, social and spiritual factors, so we strive to treat the whole person.

7.  Embrace advances in medicine, both diagnostic and treatment, and commit to staying informed so we can make the best possible referrals for our patients as needs arise.

8.  Work with patients to create specific healthy lifestyle and natural medicine plans that take into account personal risk factors, heredity and particular vulnerabilities to future illness.

Wednesday, July 11, 2012

60 Minutes Reports About the Dangers of Excessive Sugar

In a ground-breaking news story, 60 Minutes reports that new research coming out of some of America's most respected institutions is finding that sugar is a toxin that can lead to major chronic diseases such as obesity, heart disease, and cancer.

View the Video in the link below:

60 Minutes Reports About the Dangers of Excessive Sugar

Wednesday, July 4, 2012

Fitness Tips For Recreational Athletes

By Dr. John A. Papa, DC, FCCPOR(C)

Physical activity is an important part of a healthy lifestyle.  Being active can help you maintain a healthy weight, reduce blood pressure, build strong bones, relieve stress, and maintain flexibility and good posture.  Included below are some tips to help you avoid injury and get the most from your favourite activity.

1.     Warm-up and cool-down both before and after your game.  Include gentle stretching and range of motion exercises, as well as a brisk walk or gentle jog to loosen the muscles and joints.

2.     Improve your performance by including flexibility and strengthening exercises as part of your training and practice routine.  Muscles act as important shock absorbers and help prevent strains and sprains of vulnerable regions such as the back and neck, along with the shoulder, elbow, wrist, hip, knee, and ankle joints.

3.     Nourish your body by staying hydrated.  Drink plenty of fluids before, during and after physical activity - even in colder weather.  Remember that once you are thirsty, you are already starting to dehydrate.  Dehydration affects your energy level and your physical functioning.

4.     Prepare for the elements.  Avoid sunburn which is a result of overexposure to the sun’s UV radiation and can contribute to certain skin cancers, and a premature aging and wrinkling of the skin.  To protect from sun exposure, apply sunscreen and wear a wide-brim hat and light-colored clothing that covers your exposed skin.  Your eyes should also be protected with UV blocking sunglasses.  Outdoor activities and sports should be limited to the early morning or late afternoon when UV rays are not as strong.  Be cautious on cloudy days, as your skin is still susceptible to burn under these conditions.

5.     Learn the proper technique.  Learn the right technique for your sport from the beginning.  Using the wrong sport-specific technique can create incorrect muscle memory and can make it difficult to break bad habits.  Poor technique can also cause injury to your joints and muscles.

6.     Use the right equipment.  Make sure your equipment is the right fit, height and capacity for you to avoid a sport-related injury.  Recreational athletes should have their equipment professionally fitted and checked before starting out.

7.     Avoid over-training.  Too much.  Too fast.  Too soon.  Over-training is one of the most common causes of recreational athletic injuries.  Take your time and work up to it slowly before pushing yourself too hard.  Remember – rest is as important as training.  Take a training break and give your body a chance to recover.

In the event that you suffer a muscle or joint injury that does not subside, you should contact a licensed health professional.  For more information, visit  The author credits the Canadian Chiropractic Association (CCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.