Remember the Presidential fitness test?
It is being talked about everywhere lately. As responsible adults we need to learn more and teach our kids leading by example. Get in control of your health and wellness, give your kids the gift of making good choices and give them healthy parents for many more years to come.
What is the Presidential Fitness Test? The original test was developed in 1966. It tested the physical abilities of children and provided a way for educators to track and motivate kids. The test we all know has been phased out in favor of a more comprehensive fitness initiative that stresses health-related fitness and personal progress over athletic prowess.
The original test provided a “friendly” competition and bragging rights among peers. By the end of testing we knew who could do the most chin ups or sit ups. It provided limited information on actual health and limited professional development to ensure teaches were using meaningful way to provide feedback to students.
What is the current Assessment? It is a more comprehensive tool. The information collected helps to reach new health goals specific to the individual and promotes healthy lifestyles.
The assessment measures these components:
- Aerobic capacity
- Body composition (measures body fat)
- Muscular strength
- Muscular endurance
Knowing the above can lower the risk of high blood pressure, diabetes and back pain. We all want to look good, feel good and fight the aging process. Know your numbers.
Are you interested in getting tested? Get your fitness test done with Dr. Gina! She will provide a pre-participation screening that indicates if you are at risk for cardiovascular events during the exercise challenge. She will assess all of the components listed above and make recommendations. She will provide safe, effective and efficient options to get started on a better way of living.
Let Dr. Gina motivate you. Take advantage of 50% off of the $85 exam! This offer is complete with results and recommendations. Purchase your certificate this month and use it when you are ready. No expiration!
You have to know where you are to know where you are heading and have the knowledge to know how to get there.
Let Dr. Gina help you.
Dr. Gina, MollieShea and Joy went to the MERCY Tec Health Fair to talk to the employees about Posture, Massage Therapy, Chiropractic Care and Acupuncture.
We had a really good time meeting so many nice people and sharing our passion for health and healing.
Dr. Gina is back in the office! We have really missed her the last three months and are very glad to have her back to see patients. Her new hours of availability are Monday, Wednesday and Friday from 9am to 1pm. This part time schedule will change to add afternoon and evening appointments later in the Fall. If you would like to come in to see Dr. Gina please call the office at (314) 439-5548. She will no doubt continue her fitness kick and be happy to help you with your Summer workouts.
Please remember to stay hydrated and give your body the proper fuel it needs during these very hot days. If you have any questions about how to get the most out of your exercise routine and/or how nutrition and diet can improve your health, give us a call.
What do you know about Acupuncture? Do you have questions about how it works or if Acupuncture treatments could benefit you? Joy Sun is here to help. She will be happy to meet with you and discuss how Acupuncture works to balance the body and give you answers to alleviate your health concerns. Acupuncture can help with weight loss, improve sleep, decrease pain and effect fertility, and much more. Contact Joy at (314) 439-5548 to set-up a consultation.
We hope everyone is having a really nice summer and staying healthy. Feel free to ‘friend’ us on facebook ChiroCare Sports-Rehab.
-MollieShea Stephens, LMT
What are your fitness goals this year? Do you have a favorite new exercise?
How can we help you help yourself?
Please call (314) 439-5548 to set-up an appointment
Many of you who have met me have probably heard me talk about the races that I have completed. But don’t let me fool you into thinking that I have always been a runner. I have not! I will be the first to tell you that I am not a natural runner, but I have learned to be one. So let me tell you a little bit about my personal running evolution. Remember the physical fitness assessment in grade school and high school? I always did great on the tests in all aspects, except running. I actually vomited a couple of times from trying to run just the first half mile of the one-mile assessment. So I thought that I was just not made for running.
In undergrad, I gained the “freshman 15″ and then some, so by my junior year I started working on getting healthier. I changed my diet and began walking regularly. Walking got boring and too easy, so I started incorporating some running intervals into my running. Before I knew it, I was able to run 2 miles without walking. That first 2 mile run was a HUGE accomplishment for me, and I felt like I could climb a mountain! I continued learning about nutrition and continued working out, but it wasn’t until 2008 when I was approaching graduating from chiropractic school that I decided to take things to the next level. A classmate of mine talked me into signing up for a triathlon, and I registered myself for a half marathon. A HALF MARATHON!! What was I thinking? But it was a goal that I set for myself, just to see if I could do it. Since then I have completed 4 half marathons, an 8-hour adventure race, and a sprint triathlon along with numerous 5 and 10Ks. I even completed a 10K, a half marathon, and a sprint triathlon while pregnant (yes my doctor ok’d these)! In the last 10 months since my daughter was born, I have ran two 5K races, one half marathon, and raced in the Urban Assault Ride.
This year, I plan to improve on my half marathon times in the April GO! St. Louis race and then one later in the year as well. I also plan to improve on my Urban Assault Ride time. So, if you see me running down Olive Blvd or biking at Creve Coeur park, give me a high five! If you see me limping in the office, chalk it up to my training. Thankfully I have Dr. Gina, MollieShae, and Joy here to help me combat any injuries I face along the way this year!
I have worked with track, cross country, triathlon and marathon athletes for a few years now. My previous experience with patients and my personal experience as a runner allow me to confidently answer questions you have about running, biking, training for races,how to find good coaches and personal trainers, and injuries associated with these activities. All you have to do is THINK that you CAN transform yourself into a runner, and half the battle is won.
Well, I’m over half way through an amazing experience that is still a shock to me. For those who didn’t know I found out we are having twins at my 18 weeks ultrasound. So one of our little girls was hiding. My brothers are twins and my cousin had twins so I guess it was always a possibility. Things are going great so far. I’m still seeing patients and chasing around my daughter, but I have slowed down some at the gym. There just isn’t a lot of room in my 4 ft. 11 in frame for two babies . I plan on continuing to workout throughout this pregnancy, but will just make modifications. I worked out until I gave birth to my first daughter without any restrictions. If anybody has any questions on activity or exercising while pregnant please contact me.
Our joints feel achy because…
- In the cold, our muscles and bllod vessels contract to conserve body temperature and that means less blood supply to our arms and legs.
- Typically, barometric pressure is lower in the winter amd that change in pressure ccan cause aches and pains. Since are is a gas, it expands when heated and contracts when cooled – similar to tire pressures, but the effect is between the bones.
- Both the weather and holiday schedules can sabotage our exercise routines so we move around less and the less we move the less lubrication our joints get.
- Humidity decreases in the cold season and humidity helps lubricate our joints.
- Have us help you keep your joints and muscles moving. Call the office at (314) 439-5548 for Chiropractic Care, Massage Therapy and/or Acupuncture.
- Stay warm. Hats, scarves and gloves don’t just look cool, they keep your joints warm too.
- Exercise and don’t forget to stretch. Keep your heart rate up and the blood pumping.
- Get good sleep!!
Do you have questions about your health?
Do you have aches and pains or trouble moving freely?
Here are two articles we would like to share.
The first is about FASCIA. Follow the link for ExperinceLife.
Our Massage Therapist (MollieShea) is certified in MyoFascial Release and she would be happy to answer any questions you might have. Email her at email@example.com and learn more about massage therapy.
The second is about Back Pain & Yoga, taken from the facebook page of CCPTS (certified chiropractic posture therapy specialist)
Dr. Gina offers a Posture Therapy Program as well as Posture Screenings.
Thank you and enjoy.
Many of you ask me about fitness so here it goes…
Over the next few months I will focus on different versatile, affordable and easy-to-use pieces of equipment. They can be used to build your own home gym or to add to current workouts in the gym you belong to. More important than the information I will provide are the instructional sessions that I will hold at Creve Coeur Park. The class dates will be listed at the end of this newsletter. Now is your chance to learn how to get into fitness and how to do it safely and effectively. Let’s get started talking about my new found love—the foam roller.
I talk often about the importance of having a good mix of strength, balance, coordination and flexibility. The foam roller can provide all of these. They come in a variety of sizes, materials and densities. A foam roller is a cylindrical piece of some type of extruded hard-celled foam. It looks like an oversized pool noodle.
Its purpose is to relieve tight muscles and tension in your body, but it also adds something new to your workout routine. You can use it as part of your exercise routine for balance, posture and core strengthening. It can be used anywhere; home, gym, work and can even be packed in a travel bag to use when you are out of town. You never know when you may wake up with a kink in your neck or a sore back.
Foam rolling prior to a workout can help decrease muscle tension and promote a better warm-up. Rolling after a workout may help muscles recover from strenuous exercise. Technique is everything! Be careful how you position yourself so you won’t risk falling off, but if you do you aren’t too far from the ground J. This is the best way to get started on your balance for that reason. The more you use it the better you will get and more comfortable you will feel.
I have put together a database of my favorite uses of the foam roller that span from simple myofascial release, to weight training ideas and balance postures. These will be provided for you at the upcoming sessions.
My goal is to show you how creative you can be and how easy it is to improve your health inside and out. The equipment that I encourage you to use can take you from beginner to advanced and I’ll help along the way!
If you don’t have a foam roller, we have them at the office to purchase. I prefer the 6 x 12 size because it is easy to take anywhere with you and we can get more creative with it.
Did I peak your interest?
Join me! We can meet in the office, 12401 Olive Blvd. Suite 101, Creve Coeur, MO, 63141.
The cost is $10 per person per session. Just purchase a foam roller, bring some water and invite your friends.
Here are the dates/times and what will be taught:
- July 14th @ 6:30pm – 7ish pm: Lower body
- July 21st @ 6:30pm – 7ish pm: Upper body
- July 28th @ 6:30pm – 7ish pm: Spine/Core
- August 4th @ 6:30pm – 7ish pm: Balance
Next month I’ll teach you about how to use an exercise ball.
Please call the office to reserve your place and to purchase a foam roller.
See you soon!!
HAVE YOU DONE YOUR POSTURE EXERCISES?
DO YOU KNOW WHAT TO DO?
DO YOU THINK YOUR POSTURE NEEDS HELP?
DO YOU THINK POSTURE AFFECTS YOUR OVERALL HEALTH?
Good posture and a strong core is an important part of anti-aging or aging well. Twenty something’s fear looking old, over fifty’s want to feel good and stay active and if you ask someone over eighty about their fears of aging the #1 response is “not being able to get around and take care of myself.” Your body learns what you teach it and slumping has become the 21st century posture.
Proper posture and focus on balance, alignment and proper motion. A prime example of when bones aren’t balanced, aligned or able to move correctly is arthritis. Posture exercises and balance training keep your body in motion and moving in the proper way, firing muscles in the right order and decreasing the stress on the joints.
Here are some stats from the Arthritis Foundation:
- Arthritis is one of the most prevalent chronic health problems and the nation’s leading cause of disability among Americans over age 15.
- Arthritis is second only to heart disease as a cause of work disability.
- Arthritis limits everyday activities such as walking, dressing and bathing for more than 7 million Americans.
- Arthritis results in 39 million physician visits and more than a half million hospitalizations.
- Costs to the U.S. economy totals $128 billion annually.
By focusing on posture, balance and restoring proper motion to the body, the body will be under less biomechanical stress and therefore should last longer before wearing out. Our bodies are designed to move in certain patterns. If injury or chronically poor posture place undue stress on the body, then the body can’t move as it should, setting the stage for future injury and premature aging.
It has been so exciting to incorporate this training in my office and see how it can affect such a large range of patients and conditions.
This is just the surface of how posture can affect us. There are also correlations to fatigue, muscle aches and pains, stiff joints, balance, coordination, and even breathing difficulties. Proper posture can improve performance from the weekend warrior athlete to the professional athlete and grandma and grandpa.
Call and ask how we can help!! This is the best anti-aging advice I can give. The best medicine is to KEEP MOVING!