All posts by Dr. D. Rick

Exercise, Rehabilitation, Sports

WORKOUT: BUILD ENDURANCE

endurance, training, cardio, workout, fitness,

David Siik’s science-backed routine combines incline, speed, plyometrics and core-strengthening moves.

If you ask David Siik, every body—not just those lacing up for a road race—should prioritize endurance, and there’s no better way to do that than with running. “We as a society have spent the last 20 to 30 years trying to find every shortcut, every gimmick, every flashy, fun way to smile your way through a workout,” he says. “But if you really want to make a change—you can put this on my tombstone—there’s nothing in this world that will affect your body more quickly or more naturally than running.”

Below, Siik outlines the elements of an endurance-building routine, the benefits of which extend beyond a half-marathon personal best. “When you put yourself in that environment where you force yourself to endure, the changes are so dramatic for people,” he says. “The ability to breathe better, the ability to handle other kinds of workouts. And, of course, the greatest benefit is that your stomach gets very flat, it’s the cherry on top of running.” 

Use this six-element session to get your best body ever: 

(1) WARM-UP: Dynamic Stretches 
Start with some jogging. “The running community believes in jogging first, which is why in track practice you always run a lap, and then you do your dynamic warm-up,” says Siik. Focus on dynamic movements such as side-to-side lunges, hip rotations, side shuffles, and leg swings. 

(2) INCLINE INTERVALS
Sprint 1 minute (6-9 mph) at 0% incline
Rest 1 minute (slow jog)
Repeat at inclines of 1, 2, 3, 4 and 5%, respectively

Then, reduce speed by 2-3 points and repeat series at inclines of 7, 8, 9 and 10%
*Do not sprint above a 5% incline. 

(3) SPRINT INTERVALS
Sprint for 10 to 20 seconds
Do 10 plyometric movements such as jump squats or jumping lunges
Rest 10 seconds
Repeat 10 times 

(4) CORE MOVES

a. Side Plank Dips
Place left hand on treadmill and extend legs out to side on ground, feet stacked and reach right arm to sky (as shown). Keep from sinking into your shoulder. Slowly dip left hip towards treadmill, then return to start. Do 10-12 reps. 

(b) Sprint-Kicks 
Lie on treadmill with arms braced on railing, knees bent into chest (as shown), and explode legs straight out in front of you; return to start, lifting butt as legs come in toward chest. Do 10-12 reps.

(c) Starfish 
Lie on treadmill with feet flat on ground, knees bent, arms extended overhead. Inhale, then exhale as you kick right leg and left arm up, tapping right toe with left hand. Repeat on opposite side for one rep, moving slowly and with control. Do 10-12 reps.

(d) Jumping Jack Plank
Start in plank position, hands on ground and feet on treadmill (as shown). Engage abs and keep hips lifted as you slowly step the right foot out to the right, then back to start, then the left foot to the left and back to start for one rep. Do 10-12 reps. For a more advanced move, jump feet out and in for 10-12 reps.

(5) RECOVERY: Foam Rolling 
Says Siik: “A roll-out at the end of the session will help you recover so much more quickly for the next run, but it will also help you from developing some of the nagging issues people worry about, like tendonitis. You can’t build endurance if you’re not taking care of yourself in between endurance workouts.” Grab a roller and use these 7 rolling patterns. 

For full article please visit: http://furthermore.equinox.com/articles/2015/06/endurance-workout?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email-member&utm_campaign=0411&cid=-Furthermore0411_v014112016
Exercise

20-MINUTE WORKOUT: KICKBOXING

kickboxing, workout, 20 minute, twenty minute,

Jump, punch and kick your way fit with this intense routine from Taliah Mekki.

THE MOVEMENT / WORKOUTS

To reap the rewards—increased calorie burn, strength, power, blissful endorphin high—truncated workouts must be insanely intense. So, we asked a team of Equinox trainers and group fitness instructors what they would do if they were given just 20 minutes to have at it. Here is the latest in the series. 

The Pro: Taliah Mekki, group fitness manager for Equinox San Mateo, certified group fitness instructor, certified Schwinn cycling instructor, former professional NFL and NBA dancer
The Club: San Mateo, Union Street, Pine Street and Palo Alto (California)
The Workout: Boost your mood, melt away fat and tone your entire body all in one quick, 20-minute session with these calorie-blasting cardio kickboxing combos. “Do the workout regularly, and you’ll feel stronger, more positive and more confident in no time,” says Mekki. For best results, perform one round of this kick-butt, high-intensity routine 3 or 4 times a week.

WARM UP

Jump rope for 2 minutes

WORKOUT

Punch/Knee Combo: Two right jabs, one left cross punch, followed by 2 left knee lifts; continue for 1½ minutes. Switch sides and repeat.

Cardio Combo: 4 push-ups, immediately followed by 2 burpees; continue for 2 minutes.

Punch/Knee/Kick Combo: Right jab, left cross punch, right jab, left cross punch, followed by 2 left knee lifts and one right front kick; continue (moving as fast as possible) for 2 minutes. Switch sides and repeat.

Cardio Combo: Jump squats (1 minute), followed by jump lunges, alternating legs with each jump (1 minute)

Knee/Back Kick/Side Kick Combo: Right knee lift, left back kick, right knee lift, left sidekick; continue for 1 minute. Right cross, right hook, right cross; continue for 30 seconds. Switch sides and repeat.

Cardio Combo: Rotating bag punches (elbows bent at shoulder level in front of you, fists pointed toward ceiling, moving hands in a circular motion, rotating torso from left to right) while in right forward lunge; continue for 1 minute. Alternating upper cuts; continue for 30 seconds. Switch sides and repeat. Then lie face-up on floor with legs together and lifted about six inches, ankles crossed; hold for 45 seconds.

Core Combo: Right side plank, pulsing hips up and down for 30 seconds; switch sides and repeat. Get into plank position, then bring right knee up to right elbow; continue for 30 seconds. Switch legs and repeat. Finish with a 1-minute plank hold (on hands or elbows).

For original article by Lindsey Emery please visit http://furthermore.equinox.com/articles/2014/08/20-minute-workout-kickboxing?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=0125&emmcid=EMM-0125FurthermoreNewsletter1252016
Exercise

THE FIGHT CLUB…

PRIOR TO READING THIS ARTICLE AND WATCHING THIS VIDEO….You need to note that you do not need to be a fitness model, you do not need to have experience in the martial arts, you do not need to be toned or have bulging muscles, you do not need to be able to kick the height of someone’s head… The key to this type of training is learning movement.  Your body’s proprioceptive system will train itself and your muscles will adapt.  You will find this type of training an incredible workout for your heart, your muscles as well as your mind!  If you are interested in a martial arts workout, for men and women of ALL ages, please call Skymark Health and Fitness at 905-625-8156 and ask about our personal training sessions with David Tucci and Keith Pollard of EmpoweredU Fitness.  We look forward to hearing from you and assisting you in reaching your fitness and wellness goals!

Watch this diverse group of martial artists cooperate and compete.

A simple explanation for the surging popularity of martial arts-based workouts: Our unchecked stress levels make us want to punch and kick things. A more sophisticated one: This category encompasses some of the most efficient, effective styles of fitness.

Just ask the experts featured in our video above: “Martial arts involves all the important elements of movement, including coordination, strength, balance, and breath control,” says New York City-based group fitness instructor Phoenix Carnevale, who has trained in karate, Muay Thai, boxing and MMA grappling.

Across the category, the body types are strong but lean, powered by cardio engines rivaling those ofdistance runners. The movements are graceful yet kick-ass, requiring intense coordination and concentration. And the mental effect is cleansing and empowering—a form of therapy sans the couch.

Each session is a total-body workout, too. “Punching and kicking techniques obviously work the arms and legs, but it’s the effect they have on the core that stands out,” says group fitness instructor Alex Lawson, who has won a world kickboxing title and owns and runs Springhealth Kickboxing & Tabata in London. “Working through all the planes of motion with rapid movements puts a varied and high workload on the core.”

And the sheer focus and concentration required ups the physical challenge. “Using the brain makes the heart work harder,” says Equinox specialist trainer Anthony Fletcher, who also coaches at Snipers Thai Boxing in London and is a C class competitor. “My clients tell me they could never do this level of work by themselves—running on the treadmill or using a cross-trainer is never going to give you the stimulation and concentration needed for Muay Thai.”

Newcomers to the category have the option of starting with one discipline—and our experts suggest working one-on-one with a coach—or testing out a hybrid group fitness class. The Cut, Equinox’s latest signature programming, “is a rhythmic mix of boxing, kickboxing and sports-specific conditioning elements without the use of heavy bags or gloves,” explains creator and Florida-based group fitness instructor Christa DiPaolo. “We wanted to create a format that welcomes both newcomers, who haven’t punched or kicked before, and also make it challenging enough for seasoned athletes.”

Don’t be surprised if you fall completely in love. “I am currently preparing a 32-year-old lawyer (who just happens to be female) for her first amateur fight,” says Lex Igwe, a London-based Equinox boxing specialist and former Royal Marine who holds three middleweight boxing titles. “Having the nerve just to turn up to a class and join in is a respected hurdle in itself. But if you think turning up is the hard part, then you’re in for a surprise—a beautiful one at that.”

Try this DIY session from London-based personal trainer and professional Muay Thai fighter Georgina Starkie, who trains under fellow Equinox trainer and pro Rob Lynch:

Choose 3 exercises and execute on a timed structure with a timed recovery. (Starkie says: “Similar to rounds in a fight to practice both mental and physical endurance!”). She recommends:

1. Continuous straight air punches and high knees (1.5 minutes)

(30 seconds recovery)

2. Traveling leap-frog jumps (1.5 minutes)

(30 seconds recovery)

3. Planks (1.5 minutes)

(30 seconds recovery)

Repeat for 3 to 5 sets.

*Says Starkie: “This can be broken down and made easier or more difficult with the intensity of the exercises and the times of the work and recovery.”

For full article by Sheila Monaghan please visit: http://furthermore.equinox.com/articles/2016/01/martial-arts-video?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=0125&emmcid=EMM-0125FurthermoreNewsletter1252016
Health Assessments, Nutrition

ARE YOU (REALLY) HUNGRY?

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Society may be losing touch with a human basic instinct.

Blame the world we live in. Even for the health-conscious, outside factors can dictate when (a set lunch break), why (a client in town), and how much (a to-go container) to eat, says Ryan Andrews, R.D., C.S.C.S., a nutritionist at Precision Nutrition. At some point down the line, we started listening to those factors more than our bodies.

“Most people are aware of the extremes—when they are extremely hungry or extremely full,” says Andrews. But distinguishing subtler signs—a slightly rumbling stomach, a hollow feeling in the gut; and as you grow hungrier, shakiness, irritability, short-temperedness, light-headedness, or a headache—is important, too.

It’s not a bad thing to let your body go there. For healthy people, being hungry isn’t an emergency: “It’s a necessary and normal physiological signal that will return again and again just like getting tired, thirsty, or having to go to the bathroom,” says Andrews. (You just don’t want to let it take over, since going into a meal famished can lead you to overeat.)

Your goal is a reasonable sensation of true hunger, which can make eating more enjoyable, says Andrews. To find it, follow Andrews’ suggestions: 

 

  • IDENTIFY WHICH FOODS SATISFY YOU.

    Some breakfasts leave you full till lunch, others leave you craving more. “If I have a bowl of oatmeal with soy milk, fruit, flax, and walnuts, I’m satisfied until around lunch. I know that about myself,” says Andrews. Finding patterns that work for your body is an important factor in allowing hunger to do its job, he says.

    Look for foods and amounts that keep you full for three to five hours. “If you’re hungry after an hour, you probably didn’t eat enough of the right foods at the previous meal. If you aren’t hungry after three to five hours, you probably ate too much.”

    Junk food is never a good bet, either: “The pleasure they can bring during the eating process can overrun any natural body cues that are saying ‘stop eating!’.”

  • KEEP GOOD FOODS IN SIGHT.

    What we see and smell can fool our bodies into thinking we’re hungry even when we’re not, says Andrews. At home, keep groceries stored away. And make sure the food you can see is good for you. Cornell research shows that we’re more likely to eat what we see—for your health’s sake, it’s better to have a fruit bowl than a candy jar.

  • DIFFERENTIATE BETWEEN EMOTIONS AND HUNGER.

    Comfort food: The idea that certain foods make us feel good. Unfortunately, if you always eat when you’re feeling a certain way (like stressed), your body might confuse that emotion with hunger, says Andrews. Connecting with a dietician or counselor to troubleshoot the issue is well worth it, as the habit can take a toll on your overall health, he notes.

  • SLOW DOWN.

    If dinner takes you less than 15 minutes or so to finish, you’ll likely still be hungry. “This is because you didn’t give your body enough time to register the original feelings of fullness,” says Andrews. It takes some time for that to set in, sometimes 20 minutes or more. Slowing down can help you pick up on signs of satiety.

  • EAT WHAT YOU WANT (IN MODERATION).

    Splurging every now and then is okay. In fact, not doing so could just leave you craving what you’re really after. If someone wants a cookie, but doesn’t eat it because it’s a ‘junk’ food—and opts for a protein bar instead—“they didn’t scratch their itch,” says Andrews. “They end up eating the cookie anyway.”

  • THINK HIGH-VOLUME, LOW-CALORIE.

    “Volume isn’t the only factor that triggers fullness, but it’s a piece of the puzzle,” says Andrews. Case in point: One pound of spinach has the same number of calories as one slice of bacon, he says. “Obviously, one slice of bacon isn’t very filling for most people, but one pound of spinach is.”

  • CHECK YOUR THIRST.

    Your body can confuse hunger with thirst. Try a glass of water, give yourself a few minutes, and reassess.

    For full article by Cassie Shortsleeve, visit http://furthermore.equinox.com/articles/2016/02/are-you-hungry?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=0210&emmcid=EMM-0210Furthermore2102016
Exercise

How to Stay Active At Home When the Days Get Shorter

 

iStock_000055280210_Large

During this time of year, days are getting progressively shorter and we may start to feel a little more pressed for time. Most of us already struggle finding time to stay active, which can take a toll on our overall health and the health of our spines. Staying active and mobile is important to keeping our spine healthy, and decreasing overall tension and stress which can also help prevent MSK conditions. As little as fifteen minutes to a half hour of activity a day can help prevent MSK conditions.

When you feel short on time as the daylight shortens, here are some ways you can stay active at home.

Fit-in-15!

This is one of our favourite ways to stay active. The Fit-in-15 program was developed by Canada’s Doctors of Chiropractic, recognizing the difficulty in scheduling physical activity in your daily routine. It allows you to quickly build a 15-minute workout plan to target muscle strength, flexibility and cardiovascular health. Designed for simple, practical use, Fit-in-15 will help you stay motivated and active from home!

Schedule Your Workout

Sometimes even the perception of shorter days can leave us feeling anxious and stressed about missing out on activities you enjoy – like your workout. If you constantly feel like you are too pressed for time for physical activity, try scheduling it into your day as though it were a meeting you can’t miss. Use theStraighten Up Canada app and set reminders to complete your exercises.

Working out at Home

If you don’t feel like heading out into the cold or darkness to get your workout, try some resistance training at home  or follow along to a workout video. Introduce simple, scalable and easy to do activities to your day, such as push-ups, sit-ups and lunges1. These exercises are easy to do since they rely on your own body weight and do not require the use of equipment. You may also find a variety of workout videos on YouTube or popular fitness sites if you do not have the means to purchase a program at home.

Weekly Chores

Being indoors makes it easier for us to fall complacent to sedentary activities such as watching TV or using the computer. A great way to stay regularly active at home is to commit to a schedule of daily chores broken down in 15-30 minute segments. Instead of investing hours during the weekend, consider breaking down tasks into smaller, more manageable routines that could also provide you the opportunity for daily exercise. These could include any chores or duties around the home like vacuuming, doing laundry, or mopping2. Committing to your chores on a consistent basis will keep you physically active even when the weather discourages us to venture outside.

Staying active can become a challenge as the days get shorter and the lack of exposure to daylight drains our energy. Yet, daily activity can be an important factor to re-energizing the body and the mind, while preventing MSK conditions.

For more tips on how to stay active at home during the fall and winter months, visit your local chiropractor.

1. https://d1tpfj3hind0fx.cloudfront.net/Media/Documents/Wellness/2015WinterHealthyLiving.pdf
2. https://www.fdl.wi.gov/cofuploads/Winter_Physical_Activity_Tips.pdf
Exercise, Rehabilitation, Sports

3 BODY-CHANGING PLANKS

Make this move a total-body tool with Master Trainer Josh Stolz’s multi-planar routine.

Gone are the days when we used to force ourselves into a position and then hold it for an indefinite amount of time (one one-thousand, two one-thousand…), especially right before a workout. We now know that it’s better to ease your way into exercise with more dynamic movements, like the ones in this 3-plank core-strengthening series, which will help warm all of your muscles up safely in just a few minutes. “These are like planks on steroids. They have you working in three different directions, or planes of motion, so that you automatically get more muscle activation than you do with a normal plank,” says master trainer Josh Stolz, a Tier 4 coach in New York City. “Plus, adding in a resistance band helps activate your rotator cuff, lats, serratus anterior and pecs, making this a much more difficult upper body workout as well.”

These amped-up planks not only target your shoulders and work as entire abdominal exercises—internal/external obliques, rectus abdominis, transversus abdominis and back—but they also improve your posture and teach your body to move together more functionally, as you do in everyday life. “Your shoulder blades, hips and pelvis are working in synergy with each other throughout this workout routine indipill.com. The key is to let your hips drive the movement and keep your spine aligned,” says Stolz. So you’re really getting a true full-body workout every time you hit the floor.

Perform two sets of these moves, in the order listed, as a pre-workout routine to your normal cardio and/or strength sessions. As you progress, work your way up to four sets, and then drop back down to two, but increase your total number of reps for each exercise by one.

(1) Sagittal Plane Plank

Wrap a super-light resistance band loop* around your wrists, and get into modified plank position (elbows under shoulders, legs extended behind you, toes tucked under, back flat), with palms facing up and thumbs out to sides. Drive hips up, toward the ceiling, so your head points downwards and hands move out to sides a couple of inches, forming an upside down V (Downward Dog) with your body, pressing back with heels. Lower hips and move hands back to start. Do 5 reps.

 

(2) Frontal Plane Plank

In modified plank position with resistance band looped around your wrists (palms up, thumbs out to sides), keep your head stationary and back flat as you drive hips from left to right, moving opposite hand a couple of inches out to the side with each push. Do 10 total reps (5 each side).

 

(3) Transverse Plane Plank

In modified plank position with resistance band looped around your wrists (palms up, thumbs out to sides) and feet about shoulder-width apart, rotate your shoulders and torso to the right, rolling from your toes onto the sides of your feet, in order to bring right hip down toward floor, moving right hand a couple of inches out to the side as you do. Immediately switch sides and repeat. Continue rotating from left to right for 10 total reps (5 each side).

*Start with the lightest resistance band possible. If you don’t have a loop, use a regular band: Grip band with hands about shoulder-width apart (there should be a little tension), thumbs out to sides. Beginners: Perform moves without the band until you become more comfortable, and then add it in.

 

For full article by Lindsey Emery please visit http://q.equinox.com/articles/2014/04/planks?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=1109&emmcid=EMM-1109QWeekly1192015
Nutrition

HOW NUTRITION PROS SURVIVE THE HOLIDAYS

nutrition pros, healthy holiday tips, holiday eating habits, holidays, holiday food, stay healthy during the holidays, q by equinox, nutrition, diet, health, body

Enjoy indulging (even more) with eight expert-tested tricks.

The holidays can present something of a conundrum for the hard-working athlete: Fitness devotees want to be able to relax and celebrate, but don’t want to set themselves too far back when a new training year is days away.

And according to experts, these concerns have merit when the holiday season is lengthy. “We often think in 24 hour periods of eating, but if you have a huge meal and eat an excess of calories on a certain day like Christmas, you’re not going to wake up the next day overweight,” says Ryan Andrews, R.D., a fitness and nutrition coach with Precision Nutrition. “However, if you do this continually over a month or more—some people start with Thanksgiving and end with New Years—well, that can add up to weight gain.”

Who better to ask about how to stay on track (and still have fun) than pros who make a living helping clients stay lean? Here, 10 tricks they rely on to survive the season:

1

Prioritize protein and veggies at breakfast.

“I always do this to make sure I’m not absolutely ravenous. A lot of people don’t eat before the big meal and then go overboard thinking they can have 4 pieces of pie instead of one.”

– Brian St. Pierre, R.D. a fitness and nutrition coach with Precision Nutrition

2

Halve your sugar content, and add some cinnamon.

“You’ll be surprised to see how good—and sweet—desserts still taste when you cut sugar by a 1/4 to a 1/2. Another trick is to add cinnamon. It enhances the sweet flavor and it improves sugar metabolism.”

– Jeffrey Morrison, M.D., Equinox Health Advisory Board member, founder of the Morrison Center in NYC

3

Alternate alcohol drinks with water and lime.

“The vitamin A in the lime will help your liver process the alcohol more efficiently.”

– Haylie Pomroy, nutrionist and founder of The Fast Metabolism Diet

4

Go vegan with some of your dishes.

“Then the choices on the table won’t all be full of creams, cheeses, and butters, plus it’s hard to overeat plant-based foods because they’re filling. Last year I took a cooking class and learned to make quinoa-stuffed acorn squash with crispy sage and a balsamic glaze—now it’s one of our holiday favorites.”

– Ryan Andrews

5

For dessert, choose an option with fat and sugar, rather than one with just sugar.

“The fat actually slows the rate of delivery of sugar into the bloodstream. Sugar spikes are what get us into trouble because the body naturally shuttles it out of the bloodstream and into the fat cells.”

– Haylie Pomroy

6

Mix a coconut-based egg nog.

“Trade the heavy cream for 1 part coconut cream and 1 part coconut milk. Coconut is full of medium chain triglyercides, a type of fat that’s more easily burned than others.”

– Jeffrey Morrison

7

Make pumpkin pie with almond milk and ground flax.

“Sub an equal amount of almond milk for evaporated milk and use an egg replacer. For each egg called for, just mix 1 tablespoon ground flax with 3 tablespoons warm water, then let it sit for 15 minutes. It acts as both a binder and an egg substitute.”

– Ryan Andrews

8

Detox the day after a big holiday meal by sipping 1-3 cups of  Bieler Broth .

“It contains adrenal-healing vegetables like parsley that help your liver process the toxins from alcohol as well as excess sugar so that it can be burned as fuel. The ingredients also aid in the production of bile salts, which help break down excess fats.”

-Haylie Pomroy

To view full article by Wendy Schmid please visit http://q.equinox.com/articles/2014/12/pro-holiday-tips?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=1214&emmcid=EMM-1214QWeekly12142015
Nutrition

HOW TO (REALLY) PREVENT A HANGOVER

how to prevent a hangover, hangover, drinking, alcohol, health, body, lifestyle, life, Q by Equinox

These expert tips will help you stave off post-party suffering.

New Year’s Eve has a striking contradiction: We stay up late to welcome the new year with buoyant toasts and our optimistic resolutions, only to squander our fresh start in bed with a headache and a case of the shakes. There’s only one way to completely avoid a hangover (hint: put down the bubbly and pick up the seltzer) and almost nothing you can do once you wake up and the damage is done. So, we talked to experts about what to do now to curtail the hangover pains and start 2014 off on the right track.

1

Choose Light Over Dark

The Expert: Alex Zimmerman, T4 National Manager at Equinox
The Tip: Stick to vodka and white wine and avoid dark spirits like bourbon, scotch and brandy.
The Science: It’s more than an old wives’ tale: Dark spirits have higher levels of congeners, the by-products of alcohol fermentation, which have been known to intensify hangover symptoms. You won’t be able to ward off a hangover entirely by drinking lighter booze (most of the symptoms are thanks to the ethanol, not the congeners) but you might feel just a bit better the next day.

2

Chase With Water

The Expert: Cassie Kipper, Fitness Manager, Tier 4 Coach and Registered Dietitian
The Tip: Have a glass of water between every alcoholic drink and, before you go to bed, chug a big glass of H20 with an electrolyte tablet.
The Science: Staying hydrated is the most important move you can make to help combat soreness and headaches that come with a hangover. Your secret weapon? Electrolytes, minerals that break into small, electrically charged particles when dissolved in water. These particles help regulate your body’s fluids and give your hardworking liver and kidneys a helping hand when it comes to cleaning out your blood stream.

3

Plan A Pre-Snack

The Expert: Marissa Lippert, nutritionist and founder of Nourish Kitchen + Table in New York City
The Tip: Have a green juice and a handful of nuts before you go out and, if you come home really tipsy, eat a piece of whole grain toast with peanut butter before you hit the sack.
The Science: A green juice will help you hydrate and get antioxidants to give your body some love before you start drinking, and almonds will fill you up so you’re not drinking on an empty stomach (hello, headache). The toast with peanut butter has a balance of carbs and fat that can stabilize blood sugar to help avoid the shakes and headaches that come with alcohol’s sugar crash.

4

Pop Vitamin B

The Experts: Jeffrey Morrison, M.D. and nutritional health coach Melissa Wood of The Morrison Center in New York City
The Tip: Take B vitamins before you hit the town.
The Science: Your body works on overdrive to metabolize alcohol, a process that can deplete essential B vitamins and make it tougher to recover. Take a vitamin B complex with B-12 and B-6 that day to help avoid the fatigue and bad mood that can kick in the morning after.

5

Sweat Before You Sip

The Expert: Justin Jacobs, T4 Manager at Equinox Tribeca
The Tip: Hit the gym for a high-intensity workout this afternoon.
The Science: High-intensity training leads to a post-exercise metabolic boost, says Jacobs, which means your metabolism is working on overdrive for up to 24 hours after your workout session. This can help your body metabolize the alcohol in your system faster – even as you sleep – to make the next morning feel a bit better.

 

For full article by Merritt Watts please visit http://q.equinox.com/articles/2013/12/hangover-tips?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=1214&emmcid=EMM-1214QWeekly12142015
Exercise, Rehabilitation, Sports

WHY TRAINERS LOVE THE LANDMINE

Personal training manager David Otey demonstrates the total-body prowess of this simple tool.

The benefits of this set-up go far beyond convenience. “The landmine utilizes torque,” says Otey. “Due to the space between your grip and the loaded plate, the intensity and muscular demand increases.” And as he explains, the design also ups the challenge on your core: “We often train our midsections to rotate, but the primary responsibility of the abs is resisting rotation; many of the exercises you can do with a landmine improve that skill.”

Otey proves his points with a challenging total-body workout (below). If it’s your first time using a landmine, he has one warning: “It’s deceptively difficult to keep the bar straight, so start conservatively.” (In other words, consider grabbing a lighter plate.)

For a strength-building session, perform 2 to 4 sets of 8 to 12 reps of each exercise in order, resting briefly between sets. To increase the calorie burn, complete the moves as a circuit.

 

 

(1) Front Squat: Stand with feet shoulder-width apart and hold the end of the bar with both hands in front of your chest, fingers clasped and thumbs on tip of bar. Take a few steps back so your body is tilted forward slightly. Bend knees, squatting down low, then rise up to the starting position and repeat.

 

 


(2) Single-Leg Deadlift: Stand with feet together and hold the end of the bar with your right hand in front of your thigh, arm extended and palm facing left. Bend left knee slightly as you bend forward from your hips, extending right leg to hip height behind you as you lower bar toward the floor. Rise up to the starting position and repeat. Switch sides to complete set.

 


(3) Rear Lunge: Stand with feet shoulder-width apart and hold the end of the bar with both hands in front of your chest, fingers clasped and thumbs on tip of bar. Take a few steps back so your body is tilted forward slightly. Take a big step back with your right foot and bend knees into a lunge. Step forward to starting position and repeat. Switch sides to complete set.

 


(4) Single-Arm Chest Press: Place the bar on the floor and lie to the left of it with right leg extended and left knee bent, foot on the floor. Grasp the end of the bar with right hand, palm facing left, and extend your left arm on the floor beside you, palm facing down. Extend right arm straight up, pushing bar toward the ceiling. Bend elbow to return to starting position and repeat. Switch sides to complete set.

 


(5) Kneeling Shoulder Press: Kneel on right knee with right foot on the floor in front of you. (Place a folded towel or yoga mat under your knee for comfort.) Hold the end of the bar with right hand in front of right shoulder, palm facing left. Extend right arm at a slight diagonal in front of you, then bend elbow and repeat. Switch sides to complete set.

 


(6) Landmine Anti-Rotation: Stand with feet shoulder-width apart and hold the end of the bar with both hands, fingers clasped, at chest height in front of you. (Take a few steps back, if necessary, so arms are extended.) Keeping shoulders and hips squared forward, bring weight across your body to the right, then immediately bring it the left to complete 1 rep. Continue, rotating from side to side.

 


(7) Lunge to Standing Pivot Press: Stand facing the landmine with feet wide apart, toes pointing out, and hold the end of the bar with both hands in front of your chest, elbows bent. Bend knees and pivot right foot to the left as you rotate body and transfer bar to right hand; lunge to the left as you extend right arm. Reverse motion to return to starting position, then repeat sequence in the opposite direction (hold bar with left hand and lunge to the right) to complete 1 rep. Continue, pivoting from side to side.

 

For full article by Jeanine Detz please visit http://q.equinox.com/articles/2015/11/landmine-workout?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=1111&emmcid=EMM-1111QWeekly11112015
Chiropractic, Health Assessments, Personal Injury, Rehabilitation, Sports

Chiropractic care for pain relief

Chiropractic is a health care system that holds that the structure of the body, particularly the spine, affects the function of every part of the body. Chiropractors try to correct the body’s alignment to relieve pain and improve function and to help the body heal itself.

While the mainstay of chiropractic is spinal manipulation, chiropractic care now includes a wide variety of other treatments, including manual or manipulative therapies, postural and exercise education, ergonomic training (how to walk, sit, and stand to limit back strain), nutritional consultation, and even ultrasound and laser therapies. In addition, chiropractors today often work in conjunction with primary care doctors, pain experts, and surgeons to treat patients with pain.

Most research on chiropractic has focused on spinal manipulation for back pain. Chiropractic treatment for many other problems—including other musculoskeletal pain, headaches, asthma, carpal tunnel syndrome, and fibromyalgia—has also been studied. A recent review concluded that chiropractic spinal manipulation may be helpful for back pain, migraine, neck pain, and whiplash.

There have been reports of serious complications, including stroke, following spinal manipulation of the neck, although this is very rare and some studies suggest this may not be directly caused by the treatment.

“Spinal manipulation” is a generic term used for any kind of therapeutic movement of the spine, but used more precisely it is the application of quick but strong pressure on a joint between two vertebrae of the spine. That pressure twists or rotates the joint beyond its normal range of motion and causes a sharp cracking noise. That distinctive noise is believed to be caused by the breaking of a vacuum or the release of a bubble into the synovial fluid, the clear, thick fluid that lubricates the spinal and other joints. Spinal manipulation can be done either directly by pushing on the vertebrae or indirectly by twisting the neck or upper part of the body. It should be done to only one spinal joint at a time. Chiropractors and other practitioners accomplish this by positioning the body so the force they exert is focused on one joint while parts of the spine above and below it are held very still. Most spinal manipulation treatments take somewhere between 10 and 20 minutes and are scheduled two or three times a week initially. Look for improvements in your symptoms after a couple of weeks.

In addition, a chiropractor may advise you about changing your biomechanics and posture and suggest other treatments and techniques. The ultimate goal of chiropractic is to help relieve pain and help patients better manage their condition at home.

For full article please visit:  http://www.health.harvard.edu/pain/chiropractic-care-for-pain-relief