I love Spring! And it is getting close! Imagine! The green you see at springtime is seen at no other time of year - it is fresh. It is vibrant. It is poised for Greatness. Spring is a time of renewal! It is a time of budding. A time of rebirth. And a time of waking up from a deep slumber. It is a symbolic time. A time of creative energy.
We look to Spring with anticipation. Why is that? What does it mean for us? It signifies a deep connection that we have with that inner power that God has placed within each of us- called Innate - it is a renewal.
Think of this for a moment: We are all connected to the God created vibrational energy of the Universe. We are all connected to it at a level that is difficult to explain. Someone once said that we are Human Beings having a Spiritual experience. I disagree. Wayne Dyer said that we are spiritual Beings having a Human experience. We are on this Human ride in the Amusement park of the Universe. And our ride is measured in nano-seconds. A blip. A small wrinkle in the fabric of Life.
So.......Spring is the perfect time for you to reconnect with Innate - the energy of the Universe - to be healed, and reaffirm your purpose. It is also the perfect time for you to make a promise to yourself that you'll not rest on your laurels until you've maximized your vitality and helped as many people in your community as you can. And you do this by connecting with people. Not by selling, not by fear tactics executed brilliantly in the name of Christ, not by glitz, not by marketing your brains out, and not by trying to "convert" them!
No. You do this at a level of communication where you are able to look into the eyes of your loved ones - the people in your circle with infinite love and understanding and have a total knowingness. And they read you! You are connected at a level which transcends head knowledge. Where you play at a level where people awaken and understand - I love that concept!
You see...getting what you want is not about more "stuff". No. It is about returning to what you are. It is about reconnecting with the energy which is the Universe - and you are an integral part of it - and, in Christ, we all are inter-connected. It is about you recognizing that same vibrational force inside you as resides inside each of us. When that happens, few words need to be said - your loved ones "get" what you do and what you are. You see...if you realized the Perfection that you are, you'd also realize that you cannot fail! It is not an option!!
Ok....I know that this is a bit "heavy duty" but it is vital for you to rise above your fight for survival and re-connect; then let people know you .
Let me tell you what I do. I am not afraid of being ridiculed. I'm not scared. I'm not worried about my image? I'm not shy. I'm not worried that I might lose respect if I open my mouth to speak? I am a chiropractor.
Listen....In case you didn't get this from my earlier posts - This is not some cool profession that I was lucky to stumble onto. No. This is a Cause. A crusade! I have a mission. Yes, I'm on a mission - to help as many people in my lifetime as I can - especially children!
My mission, which I'd like to remind you in case you forgot, or you haven't heard, is to save as many as I can!
Am I doing it? Am I living my mission? I have not yet obtained that which is set before me, but I renew my cause, and I want your help.
Listen.....Reconnect with that amazing power that turns the planets. Reconnect with your loved ones. I want to Communicate what I do. You need to get this: I am the only thing that stands in the way of total pharmaceutical domination of the planet. Some doctors I meet are afraid to tell their patients what this "chiropractic thing" is all about for fear that they may not be liked. Listen......I need to tell you this - I am not in practice to be liked. This is not some social club. I am not here to make friends. I am in practice to save lives. To save children and their parents.
Do you realize that when you re-connect this Innate Power to your Physical Body - LIFE HEALS! It is either you get this or be subject to human experimentation at the hands of the medical-pharma armada. Period. End of story! Are you up for the challenge? Will you help me share the story?
With all the love in the Universe, I am...
Wednesday, February 16, 2011
Monday, February 14, 2011
How can I prevent obesity?
To keep from becoming overweight or obese, you need to maintain a balance between the calories you take in, and those you burn off. In order to maintain your weight, your caloric intake should mirror the following rough estimates:
Consume 10 calories per pound of desirable body weight if you are sedentary (very low activity level).
Consume 13 calories per pound of desirable body weight if your activity level is low, or if you are over age 55.
Consume 15 calories per pound of desirable body weight if you regularly do moderate activity.
Consume 18 calories per pound of desirable body weight if you regularly do strenuous activity.
A great way to maintain a healthy weight and to improve overall health is to consume a healthy balanced diet. This includes avoiding foods that are low in overall nutrients (such as candy and soda pop) and limiting intake of trans and saturated fats, cholesterol, sodium, and foods with a high glycemic index. The following are some general guidelines for a balanced diet:
Do not eat meat more than once a day - fish and poultry are preferred over other meats.
Avoid fried foods, which have high fat content from the oil they are cooked in; bake or broil food instead.
Limit your intake of salt and monosodium glutamate (MSG).
Eat plenty of fiber.
Do not eat more than 4 eggs per week; eggs are very high in cholesterol.
Limit desserts and other high-calorie foods that have little nutritive value.
Avoid alcohol, or drink in moderation.
Eat from all the food groups; eating too much of anything means you are missing out on the nutrients found in other foods.
For overall health, the American Heart Association recommends that the average person get at least 30 minutes of moderate exercise five times per week or 20 minutes of vigorous exercise three times per week. Moderate activity means participating in activities such as jogging, fast walking, or even things like raking leaves or washing windows and floors. Vigorous activities include things like playing basketball, aerobics, swimming laps, or even shoveling snow. For more information on maintaining a healthy weight, see the Healia Weight Management Health Guide.
Article from www.healia.com
If you are looking for assistance with a weight loss program go to www.wadechiropractic.com.
Consume 10 calories per pound of desirable body weight if you are sedentary (very low activity level).
Consume 13 calories per pound of desirable body weight if your activity level is low, or if you are over age 55.
Consume 15 calories per pound of desirable body weight if you regularly do moderate activity.
Consume 18 calories per pound of desirable body weight if you regularly do strenuous activity.
A great way to maintain a healthy weight and to improve overall health is to consume a healthy balanced diet. This includes avoiding foods that are low in overall nutrients (such as candy and soda pop) and limiting intake of trans and saturated fats, cholesterol, sodium, and foods with a high glycemic index. The following are some general guidelines for a balanced diet:
Do not eat meat more than once a day - fish and poultry are preferred over other meats.
Avoid fried foods, which have high fat content from the oil they are cooked in; bake or broil food instead.
Limit your intake of salt and monosodium glutamate (MSG).
Eat plenty of fiber.
Do not eat more than 4 eggs per week; eggs are very high in cholesterol.
Limit desserts and other high-calorie foods that have little nutritive value.
Avoid alcohol, or drink in moderation.
Eat from all the food groups; eating too much of anything means you are missing out on the nutrients found in other foods.
For overall health, the American Heart Association recommends that the average person get at least 30 minutes of moderate exercise five times per week or 20 minutes of vigorous exercise three times per week. Moderate activity means participating in activities such as jogging, fast walking, or even things like raking leaves or washing windows and floors. Vigorous activities include things like playing basketball, aerobics, swimming laps, or even shoveling snow. For more information on maintaining a healthy weight, see the Healia Weight Management Health Guide.
Article from www.healia.com
If you are looking for assistance with a weight loss program go to www.wadechiropractic.com.
Q&A on Chiropractic
The primary goal of care is to reduce or eliminate the damaging effects of abnormal posture on the body. By improving the patients posture and spinal biomechanics (spinal position) the stress and strain upon the nervous system is minimized and the body has the greatest opportunity to heal. Only those techniques which have been validated clinically or through research are employed in working with the patient.
Research has proven that in order to change posture, many different techniques need to be appropriately applied;
"Because mechanical loading of the neuromusculoskeletal tissues plays a vital role in influencing proper growth and repair, chiropractic rehabilitative care should focus on the normalization/minimization of aberrant stresses and strains acting on spinal tissues.
Manipulation alone cannot restore body postures or improve an altered sagittal spinal curve.
Therefore, postural chiropractic adjustments, active exercises and stretches, resting spinal blocking procedures, extension traction and ergonomic education are deemed necessary for maximal spinal rehabilitation.
(J Manipulative Physiol Ther 1998; 21:37Ñ50).
Therefore, all of these procedures are routinely used to assist the patient in regaining and then maintaining their normal structure and ultimately their function.
Q: What kinds of things does a chiropractor treat?
A: In my office, patients present with a variety of conditions ranging from lower back pain, to childhood ear infections. Regardless of the type of condition presented by the patient, the spinal analysis is the same. I am concerned about how your spinal and postural structure is affecting your nervous system, your muscles, joints and ligaments. The greater majority of the times, structural problems are the cause of musculoskeletal pain, and often, the root cause of other problems as well. By finding the cause of your problem, I am able to assist your own body in healing itself.
That said, the most common types of problems I see are; neck pain, back pain, headache, problems associated with automobile, work or athletic accidents or injuries.
In addition, there are patients who are looking for a conservative approach to an athletic injury or extremity problem.
There are also more and more people who present for examination simply because they have learned that in order to be as healthy as possible, they must have normal structure. Therefore, they want their spine and posture checked and corrected if it is found to be out of alignment from normal.
Q: Does chiropractic treatment hurt?
A: No, not generally. There are certainly times when correction of a posture is uncomfortable, much like working out, or performing a strenuous task of which you are unaccustomed. However every effort is made to work within your tolerance, to make as much change as possible, in as short a time as possible, with minimal discomfort. Many times, patients have had an abnormal posture for many years. When this is the case, the muscles, ligaments, and joints are accustomed to their current position. Changing that position is important, and at times uncomfortable. However again I stress, never in such a way as to be intolerable to the patient.
Q: Why should I care about my posture?
A: Your posture is an outward representation of how your spine is built. Research into what makes a body healthy has demonstrated without a doubt that normal posture is essential for your body to function optimally. The majority of the afflictions which plague mankind have as their root, abnormal structure. That little ditty we all learned as children "the foot bone is connected to the leg bone is connected to the thigh bone, is connected to the pelvic bone..." is ever so true. By making certain your posture is as good as possible, you ultimately enable your body to be as healthy as possible, and even avoid many if not all of the problems associated with an aging spine.
Q: When should someone have their spine examined?
A: I am asked this question quite often by patients who attend my Spinal Care Class. The answer is quite simple. As soon as possible, after birth.
This answer occasionally startles people because they think if they do not have pain, why should they be examined?
If this philosophy was applied to dental evaluations and treatment, the condition of your teeth would be quite nasty. You could have multiple cavities, and possibly gum disease before you ever had any symptoms. What a shame! Why not be proactive and find out early if you have a spinal problem, and then correct it or improve it as much as possible. You then have the option of maintaining a better quality of life, and enjoying optimum health.
Q: Why do some people go to chiropractors over and over again? I have heard once you go, you have to go forever.
A: Ultimately, your health is your own business. Many people in the last 10-15 years have discovered that ultimately, your health is your responsibility, and no one else's. Therefore, by learning the fundamental truth that "structure determines function" they desire to have their structure as normal and healthy as possible. Once your posture is corrected, you may require (and often do) occasional check ups to insure you remain aligned normally. This is not such a foreign concept. Think of those folks you know who have had their teeth aligned. More often than not, a "retainer" is required to maintain the new and healthy position of the teeth.
Ultimately, you decide what you want out of chiropractic care in my office. If you simply want to get rid of your pain without drugs or surgery, and as soon as you feel better, be done with your care, you may certainly choose this option (called "Patch Care"). However if you want to be as structurally sound as possible, you may choose to correct or improve your spine as much as is possible ("Fix Care") and then periodically be checked to be sure you are as good as can be ("Wellness or Maintenance Care").
Once corrected, many patients choose to continue supporting their health with periodic spinal adjustments. However, this choice is due to understanding the relationship between structure function, and optimal health.
If you or a loved one has been struggling with aches and pains with nothing seeming to work.
Call and set up your appointment with us today.
Wade & Associates Chiropractic
256-237-9423
Doctor's With A Heart
The month of February is Doctor's With A Heart month.
With over 35 years combined experience, Drs David Wade and Keith Cornelius, chiropractic doctors, are dedicated to helping change the lives of people by providing chiropractic care to people in this community.
We participate along with a national network of healthcare providers who open their office doors to new patients by extending a special offer to become patients during the month of February, and at the same time help those that are less fortunate than ourselves.
When any new patient brings into the office Baby Diapers, blankets or bottles, during the month of February, we will donate our initial consultation, preliminary examination and also include a complimentary report of findings. We will then take your donations to the Salvation Army's Battered Women & Abused Children's shelter. Mrs. Plassie Chesser, who works for the Salvation Army, tells me they always need larger Size Diapers for the Children who are brought to the Shelter.
With over 35 years combined experience, Drs David Wade and Keith Cornelius, chiropractic doctors, are dedicated to helping change the lives of people by providing chiropractic care to people in this community.
We participate along with a national network of healthcare providers who open their office doors to new patients by extending a special offer to become patients during the month of February, and at the same time help those that are less fortunate than ourselves.
When any new patient brings into the office Baby Diapers, blankets or bottles, during the month of February, we will donate our initial consultation, preliminary examination and also include a complimentary report of findings. We will then take your donations to the Salvation Army's Battered Women & Abused Children's shelter. Mrs. Plassie Chesser, who works for the Salvation Army, tells me they always need larger Size Diapers for the Children who are brought to the Shelter.
Physicians Care Bldg., 620 Quintard Dr, suite 201, Oxford, AL
For an appointment, just call the office at 256-237-9423, tell them payment will be made in diapers. Thank you in advance for caring and sharing.
ADDITIONAL CHARGES MAY BE INCURRED FOR RELATED SERVICES WHIDH MAY BE REQUIRED IN INDIVIDUAL CASES. THIS OFFER IS NOT FOR MEDICARE RECIPIENTS OR WHO HAVE OTHER FEDERAL ENTITLEMENT PROGRAM INSURANCE. INDIVIDUAL RESULTS MAY VARY.For an appointment, just call the office at 256-237-9423, tell them payment will be made in diapers. Thank you in advance for caring and sharing.
Greetings!
In previous correspondence we've looked at evidence showing that feeling happy is good for our physical health. But what are the conditions for happiness? Today our goal is to share about particular aspects of our lives and examine how they can enhance – or detract from – psychological well being.
An obvious place to begin is with the workplace – after all, most people will spend a significant proportion of their lives at work. And whilst statistics suggest that levels of absenteeism due to stress now number 13 million working days each year and are on the rise, unemployment has consistently been shown to have a devastating effect on people's well being, over and above the impact of earning loss.
More than this, however, good work can be one of the most positive drivers of well being. Firstly, jobs provide opportunities to mix with other people and can help to give us a vital sense of identity. Secondly, one of the key strengths of working environments is their ability to engage our interests and abilities, which in turn leads to a sense of purpose, self-worth and satisfaction. US psychologist Mihaly Csikszentmihalyi has coined the term “flow” to describe the experience of being so immersed in an enjoyable activity that we lose track of time; at its best, work can provide these experiences.
Of course, finding a job exciting and challenging is most likely to occur when there is a good fit between the tasks set by an employer and the skill level of the employee. Results of a recent survey have shown that employees who have a positive view about their managers are “those who are most engaged with their work, perform better and less likely to quit their jobs”. Leadership styles that are supportive, offer constructive feedback and encourage autonomy are important for well being at work.
So, the research indicates that work can make us happy. But it is a complex cocktail of job characteristics and management styles that, in reality, holds the key to our well being.
I am excited about waking up everyday and coming to work as a chiropractor. The ability to help and interact with people in need is my passion. God has gifted me with an ability to see the imbalances and interferences which prevent you body from functioning normally. I guess you could say I am a guru in body function.
10 Natural Highs
WARNING: Below are extremely powerful substances. Once you get a taste you will be hooked. They can boost your heart beat, send electric tingles up your spine, cause you to grin and give you the ultimate buzz of your life. Prepare to pop a dose of life's ultimate trip of natural highs.
The good news is you can take as much as you want without having to go through the misery of a hangover. The only side effect you will feel is enthusiasm for life. You will wake up alert, inspired and feel more alive than ever before. There's a reason they say mother knows best. When it comes to feeling maximum intoxication, there are no greater thrillers than those created by Mother Nature.
Too many times we waste our energy searching for titillation in artificial substances when the most potent adrenaline rushes of all are right in front of us. In the quest for spine-chilling excitement we often overlook and ignore all the incredible rushes available at our fingertips free of charge.
There's a reason we crave heart-stirring excitement. It's because our bodies were built to enjoy these experiences. It's remarkable how powerful our four senses are especially, when we maintain perspective on their functions.
Have you ever been punched so hard with enjoyment by listening to your favorite band play live? Have you ever traveled back in time by taking a bite of a home-cooked meal or had your breath taken away from the beauty of a sunset over the mountains? Have you ever started to shake with nervousness when someone you like, smiles back?
These moments are continuously happening. All you need to do is awaken your senses, stop searching and open your eyes. Here's a dose of 10 natural highs that will keep your senses stoned with excitement.
1. Falling in love
2. Appreciating natures beautiful landscape and playing on it
3. Creating something and sharing it with others
4. Performing in front of a crowd
5. Accomplishing a long-term goal
6. Accidentally hearing someone say something nice about you
7. Seeing someone you love accomplish their goals
8. Laughing so hard with your best friend that it hurts
9. Meeting someone you admire
10. Having a really good conversation
If you are interested in coming to the office, or assisting a friend or family member in getting help with a particular health problem – we are here for you!
It is our passion, and the reason we get excited when you provide us an opportunity to help you.
Let us set up an opportunity for you!
Call 256-237-9423 to set up an appointment today
Thanks in advance,
David E. Wade, DC, CCSP. CCST
Thursday, February 10, 2011
Dr. Wade’s 5 Best AB Exercises
Dr. Wade made sure to include exercises for both the upper and lower abdominal muscles. Though some people believe you can work your abs every single day, Dr. Wade recommends performing these exercises two to three days a week on alternate days in order to give your muscles enough time to recover. He suggests performing each of these exercises in sets of 10-12 repetitions (15 at the most) to momentary muscle failure.
If you are a beginner, Dr. Wade suggests doing only one to two sets of each of these exercises at a time. Or you may even want to start by concentrating on just two of these exercises until you perfect them.
Note: Dr. Wade reminds people that they should always consult with their physician before beginning any new exercise regimen.
If you are an experienced exerciser, Dr. Wade says you can complete these movements in a Super set. In order to do this, complete all 5 of these exercises without stopping. Pause for 45 to 60 seconds and then repeat.
FITBALL CRUNCH (also called the stability ball)Begin with your mid- to lower back on the ball and your feet approximately shoulder width apart or wider. If you’re performing this exercise for the first time, spread your feet wider for additional stability. Also, make sure you have a spotter to assist you (in case you fall off the ball).
Next, lower your torso back on the ball, with your fingers crossed over your chest OR placed gently on the sides of your head. Your neck and head should be in a neutral position and never extend. Focus on your abs and contract as you raise the upper torso.
Do not swing back and forth on the ball (the ball should not rock). Focus your eyes on the ceiling and crunch tight. Lower to parallel (or just a bit below) and repeat. Dr. Wade says people have a tendency to look forward when they come up. Your eyes and neck should be stable at all times.
This exercise is actually meant to be a starting point. As you progress over the course of several months, move your feet closer together and move slightly farther back on the ball.
This takes away stability and forces the abs to work harder. Then, in another month or two hold a dumbbell over your chest for additional resistance. Dr. Wade recommends starting with a 10- to 15-pound dumbbell and working your way up.
When purchasing an exercise ball, remember that one size does not fit all. Follow these size guidelines:
Under 5’0” -- 45 cm ball5’1/4” to 5’6” -- 55 cm ball5’6 1/4” to 6’0” -- 65 cm ballOver 6’0” -- 75 cm ball
R
EVERSE AB CURL This exercise is for the lower abdominal region. To perform the exercise, lie on a mat with your back relaxed and your hands on the floor by your hips. Keep the upper back pressed into the floor throughout the exercise. Contracting your abs, raise your legs and feet in line with the ceiling. Then, roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
Slowly return to the starting position. Exhale while lifting your hips and inhale while returning to the starting position. Make sure your legs and hips are in a straight line toward the ceiling. Place all your focus on the lower abs contracting. It may be difficult to initially concentrate on the area, but once you practice it enough with the correct mental concentration, you’ll really feel the area being worked.
BICYCLE MANEUVER Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises. Lie on the mat again with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle-pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee. This can be an advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.
DOUBLE CRUNCH: I like the double crunch because if performed correctly, you can isolate the lower and upper region of the abdominals. Please note: Contrary to popular belief, we do not have separate upper and lower abs.
Lie on the floor face up and bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed over your chest or gently place your fingertips on the side of your head. Contracting your abdominals, raise your head and legs off the floor toward one another. Focus on the lower and upper AB region while you contract.
Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.
Focus on upper abdominals contracting and the lower abdominals contracting at the same time.
ABDOMINAL VACUUM The Transverse Abdominis muscle is the real deal. It’s the muscle that holds your gut tight and flat. It’s a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it and is your body’s natural corset. When you suck your stomach in, you have just used your Transverse. This is the only muscle that can help pull the stomach inward.
Position yourself on the floor on all fours. Keep your back flat and maintain this position throughout the exercise. Start by exhaling absolutely every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling, but don't increase the arch in your lower back. Next, pull the navel towards the spine as if I just told you to suck in your stomach as tight as possible. Continue to breathe lightly through your nostrils, but make sure you’re pulling your navel in as tight as you can.
You must hold the contraction very tightly for at least 40 seconds. If you can’t hold the contraction for 40 seconds, just practice and your time will eventually improve. In time, you’ll notice the abdominal area pulled in and looking flatter. This exercise provides benefit with virtually no repetitious movement.
for more information go to www.wadechiropractic.com
If you are a beginner, Dr. Wade suggests doing only one to two sets of each of these exercises at a time. Or you may even want to start by concentrating on just two of these exercises until you perfect them.
Note: Dr. Wade reminds people that they should always consult with their physician before beginning any new exercise regimen.
If you are an experienced exerciser, Dr. Wade says you can complete these movements in a Super set. In order to do this, complete all 5 of these exercises without stopping. Pause for 45 to 60 seconds and then repeat.
FITBALL CRUNCH (also called the stability ball)Begin with your mid- to lower back on the ball and your feet approximately shoulder width apart or wider. If you’re performing this exercise for the first time, spread your feet wider for additional stability. Also, make sure you have a spotter to assist you (in case you fall off the ball).
Next, lower your torso back on the ball, with your fingers crossed over your chest OR placed gently on the sides of your head. Your neck and head should be in a neutral position and never extend. Focus on your abs and contract as you raise the upper torso.
Do not swing back and forth on the ball (the ball should not rock). Focus your eyes on the ceiling and crunch tight. Lower to parallel (or just a bit below) and repeat. Dr. Wade says people have a tendency to look forward when they come up. Your eyes and neck should be stable at all times.
This exercise is actually meant to be a starting point. As you progress over the course of several months, move your feet closer together and move slightly farther back on the ball.
This takes away stability and forces the abs to work harder. Then, in another month or two hold a dumbbell over your chest for additional resistance. Dr. Wade recommends starting with a 10- to 15-pound dumbbell and working your way up.
When purchasing an exercise ball, remember that one size does not fit all. Follow these size guidelines:
Under 5’0” -- 45 cm ball5’1/4” to 5’6” -- 55 cm ball5’6 1/4” to 6’0” -- 65 cm ballOver 6’0” -- 75 cm ball
R
EVERSE AB CURL This exercise is for the lower abdominal region. To perform the exercise, lie on a mat with your back relaxed and your hands on the floor by your hips. Keep the upper back pressed into the floor throughout the exercise. Contracting your abs, raise your legs and feet in line with the ceiling. Then, roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
Slowly return to the starting position. Exhale while lifting your hips and inhale while returning to the starting position. Make sure your legs and hips are in a straight line toward the ceiling. Place all your focus on the lower abs contracting. It may be difficult to initially concentrate on the area, but once you practice it enough with the correct mental concentration, you’ll really feel the area being worked.
BICYCLE MANEUVER Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises. Lie on the mat again with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle-pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee. This can be an advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.
DOUBLE CRUNCH: I like the double crunch because if performed correctly, you can isolate the lower and upper region of the abdominals. Please note: Contrary to popular belief, we do not have separate upper and lower abs.
Lie on the floor face up and bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed over your chest or gently place your fingertips on the side of your head. Contracting your abdominals, raise your head and legs off the floor toward one another. Focus on the lower and upper AB region while you contract.
Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.
Focus on upper abdominals contracting and the lower abdominals contracting at the same time.
ABDOMINAL VACUUM The Transverse Abdominis muscle is the real deal. It’s the muscle that holds your gut tight and flat. It’s a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it and is your body’s natural corset. When you suck your stomach in, you have just used your Transverse. This is the only muscle that can help pull the stomach inward.
Position yourself on the floor on all fours. Keep your back flat and maintain this position throughout the exercise. Start by exhaling absolutely every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling, but don't increase the arch in your lower back. Next, pull the navel towards the spine as if I just told you to suck in your stomach as tight as possible. Continue to breathe lightly through your nostrils, but make sure you’re pulling your navel in as tight as you can.
You must hold the contraction very tightly for at least 40 seconds. If you can’t hold the contraction for 40 seconds, just practice and your time will eventually improve. In time, you’ll notice the abdominal area pulled in and looking flatter. This exercise provides benefit with virtually no repetitious movement.
for more information go to www.wadechiropractic.com
What would you do if you knew you could not fail?
If you knew that you could not fail, what would you do?If you had an absolute knowingness that failure was not an option, whatwould you do?
But I want to diverge for a moment: There is a difference between knowingabout something andhaving a knowingness. You can know about swimming, for an example, but when you say you have aknowingness, it means that you’ve experienced it first-hand and are anexpert at it. You a part of the experience. That is a huge difference!
Back to my question: What would you do? How would you act? How would you carry yourself?How would you see your world? How would you relate to those around you? How would you conduct yourself? What kind of life would you have? How many people would you help? What kind of problems would you solve?
Consider this for a moment: How do you feel when you wear your favoriteoutfit? Or your favorite jacket? Or drive your favorite car? Or wear thatvery special ring? Or those awesome shoes? Or that special watch? You feel differently, don’t you?
Absobloodylutely! Your chest is puffed out, stomach in, you stand taller, feel moredistinguished, feel like you are at the top, the best, incredible, amazing,nothing can touch you! Yes!!!!! You look in the mirror and it speaks to you. It says this: You look hot,awesome, fantabulous, etc!
But here is something for you to consider – you are looking at an image.Yours! The image you are seeing is a perfect reflection of you! Isn’t that incredible? And if you strip away the outer façade, it is still you! Still that amazingindividual that is you! So why would you feel differently when you wear something special? You are still you. Nothing has changed. The point I want to make is that you should feel special and awesome everyday – because you are!
There is not another person like you anywhere on the planet! There is no one who has your gifts and talents. You are truly unique! You are special! So….what would you do if you knew you could not fail?
If you had anabsolute knowingness, what would you do? You see, the answer is inside of you. It is woven in the very fabric ofthat inner being that is you! Your inner being – your Innate - already has that knowingness. Unfortunately most of us forgot how to listen to what it is trying to tell us! And the really cool thing is that it is always right.
You may not agree with it, but it is always right for you! You need to become more aware of what it is trying to relay to you. Learn to listen. Still your mind and your frantic pace and pay close attention to that inner voice. It will never steer you wrong. And you will slowly learn to carry yourself as if you could not fail!
What an amazing concept! And when that occurs, you will suddenly be open to a multitude of opportunities in life that were previously unavailable to you. But thati s another THOT for another time!
My warmest wishes,
David E Wade, DC, CCSP, CCST
(from my friend Dr Ogi)
see my website www.wadechiropractic.com
But I want to diverge for a moment: There is a difference between knowingabout something andhaving a knowingness. You can know about swimming, for an example, but when you say you have aknowingness, it means that you’ve experienced it first-hand and are anexpert at it. You a part of the experience. That is a huge difference!
Back to my question: What would you do? How would you act? How would you carry yourself?How would you see your world? How would you relate to those around you? How would you conduct yourself? What kind of life would you have? How many people would you help? What kind of problems would you solve?
Consider this for a moment: How do you feel when you wear your favoriteoutfit? Or your favorite jacket? Or drive your favorite car? Or wear thatvery special ring? Or those awesome shoes? Or that special watch? You feel differently, don’t you?
Absobloodylutely! Your chest is puffed out, stomach in, you stand taller, feel moredistinguished, feel like you are at the top, the best, incredible, amazing,nothing can touch you! Yes!!!!! You look in the mirror and it speaks to you. It says this: You look hot,awesome, fantabulous, etc!
But here is something for you to consider – you are looking at an image.Yours! The image you are seeing is a perfect reflection of you! Isn’t that incredible? And if you strip away the outer façade, it is still you! Still that amazingindividual that is you! So why would you feel differently when you wear something special? You are still you. Nothing has changed. The point I want to make is that you should feel special and awesome everyday – because you are!
There is not another person like you anywhere on the planet! There is no one who has your gifts and talents. You are truly unique! You are special! So….what would you do if you knew you could not fail?
If you had anabsolute knowingness, what would you do? You see, the answer is inside of you. It is woven in the very fabric ofthat inner being that is you! Your inner being – your Innate - already has that knowingness. Unfortunately most of us forgot how to listen to what it is trying to tell us! And the really cool thing is that it is always right.
You may not agree with it, but it is always right for you! You need to become more aware of what it is trying to relay to you. Learn to listen. Still your mind and your frantic pace and pay close attention to that inner voice. It will never steer you wrong. And you will slowly learn to carry yourself as if you could not fail!
What an amazing concept! And when that occurs, you will suddenly be open to a multitude of opportunities in life that were previously unavailable to you. But thati s another THOT for another time!
My warmest wishes,
David E Wade, DC, CCSP, CCST
(from my friend Dr Ogi)
see my website www.wadechiropractic.com
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