The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can.
Robert Cushing

Every day do something that will inch you closer to a better tomorrow.
Doug Firebaugh

The happiest life is that which constantly exercises and educates what is best in us.
Hamerton

Standing Dumbbell Hammer Curl

Target Body Part: Biceps

Step 1

Starting Position: Standing in a split-stance position to stabilize your body, hold a dumbbell in each hand; thumbs around the handles with your palms facing your body. The dumbbells rest alongside your thighs with your elbows straight. Brace your torso by contracting your abdominal/core muscles. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.

Step 2

Upward Phase: Exhale. Slowly bend one or both elbows until the dumbbell(s) near(s) the front of your shoulder. If performing alternating arm curls, the opposite arm should remain in the starting position. Keep your torso erect. Do not allow the elbows to move forward. Keep the palms facing your body and your wrists straight without any bend. Do not allow the shoulders to shrug.

Step 3

Downward Phase: Inhale. Gently straighten the elbows and lower the dumbbells back to your starting position. Keep the dumbbell in the neutral position. Maintain your split-stance, erect torso and stable shoulder position. If performing alternating arm curls, repeat to the opposite side.

As some of us show structural differences at the elbow, we may not be able to hold the dumbbells against our sides in the lowered position unless we force a bend at our wrists. The dumbbell position selected should be one that is most comfortable for you and keeps the wrists aligned straight with the forearm.

Step 1

Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs around the handles with your palms facing your body). Position the dumbbells alongside your thighs with your elbows fully extended. Assume a split-stance position to stabilize your body, stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining these positions throughout the exercise. Your head and neck should be aligned with your spine.

Step 2

Upward Phase: Exhale and slowly flex (bend) one or both elbows in unison until the dumbbell(s) near(s) the front of your shoulder. It performing alternating arm curls, the opposite arm should remain in the starting position. Perform the curl while keeping your torso erect (no arching your low back) or without moving your elbows forward. Maintain a neutral wrist position (wrist straight without any bend with your palms facing your body) and avoid shrugging your shoulders throughout the movement.

Step 3

Downward Phase: Inhale and gently lower the dumbbells back towards your starting position until the elbow(s) is/are fully extended, keeping the dumbbell in the neutral position. Maintain your split-stance, torso and shoulder position and if performing alternating arm curls, repeat to the opposite side.

As some of us show structural differences at the elbow, we may not be able to hold the dumbbells against our sides in the lowered position unless we force a bend at our wrists. The dumbbell position selected should be one that is most comfortable for you and keeps the wrists aligned straight with the forearm.

Upward Facing Dog

Target Body Part: Abs, Back

Primary Muscles: Erector Spinae, Rectus Abdominus (abs), Transverse Abdominus, Obliques

Step 1

Starting Position: Lie on your stomach on a mat with your legs straight and toes pointing away from you. Place your hands directly under your shoulders with your fingers pointed forward. Elbows are alongside of your body and pointing toward your feet. Your head is an extension of your spine. Try to keep your head in line with your torso throughout the exercise.

Step 2

Gently exhale. Deepen your abdominals and lengthen your spine. Keep the shoulder blades pulling down the back. Begin to straighten your elbows and press your upper body away from the floor. Continue the movement only until you feel an appropriate stretch. Do not bounce or push to the point of pain. As your elbows straighten, your hips and upper thighs will begin to lift off the mat, but do not allow your knees to lift off the floor. Hold this position for 15 - 30 seconds and slowly return to your starting position. Repeat the movement 2 - 4 times.

Step 3

The object of this exercise is to lengthen the spine and hips, stretch the muscles on the front side of your trunk and pelvis. Upward Facing Dog is not intended to be a strengthening exercise for your chest and arms.

To maximize the benefits of this exercise and reduce the potential for injury, it is important to control your movement speed, carefully monitoring for any symptoms of pain in your spine or hips. Be sure to differentiate the feeling of tightness from pain.

Step 1

Starting Position:  Lie prone (on stomach) on a mat with your legs extended, toes pointing away from you, and place your hands directly under your shoulders with your fingers pointed forward and elbows positioned close to the sides of your body.  Align your head level with your thoracic (upper) spine and attempt to maintain the alignment throughout the exercise.

Step 2

Gently exhale and press your upper body upwards, by extending your elbows and hinge from your hips (i.e., increase the arch in your low back).  Continue moving upwards until you reach the point of tension, but avoid bouncing or pushing to the point of pain.  As you extend your elbows, your hips and upper thighs will begin to lift off the mat, but avoid lifting your knees off the floor and performing a push-up movement.  Hold this position for 15 – 30 seconds then slowly return downwards to your starting position and repeat the movement 2 – 4 times.

Step 3

The objective of this exercise is to extend your spine and hips, stretching the muscles on the front side of your trunk and hips, and not a strengthening exercise for your chest and arms.

To maximize the benefits of this exercise and reduce the potential for injury, it is important to control your movement speed, carefully monitoring for any symptoms of pain in your spine or hips.  Be sure to differentiate the feeling of tightness from pain.

Glute Bridge

Starting Position: Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.

Step 2

Upward Phase: Gently exhale. Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back. Keeping your abdominals strong helps to prevent excessive arching in the low back.

Step 3

Lowering Phase: Inhale and slowly lower yourself back to your starting position.

Step 4

Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.
Avoid arching your low back as you press your hips upward, which normally occurs if you attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting, and keeping them engaged throughout the lift

Step 1

Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise

Step 2

Upward Phase: Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back.

Step 3

Lowering Phase: Inhale and slowly lower yourself back towards your starting position.

Step 4

Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.

Avoid arching your lower back as your press your hips upward which normally occurs if your attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting, and keeping them engaged throughout the lift

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

Life can be pulled by goals just as surely as it can be pushed by drives.
Viktor Frankl

To reach a port, we must sail—Sail, not tie at anchor—Sail, not drift.
Franklin Roosevelt

The great and glorious masterpiece of
man is to know how to live to purpose.
Michel de Montaigne

Stability Ball Dumbbell Press

Target Body Part:  Abs, Arms, Chest, Shoulders

Primary Muscles: Anterior and Medial Deltoids (delts), Triceps, Pectorals (pecs), Rectus Abdominus (abs), Transverse Abdominus, Obliques

Secondary Muscles: Rhomboids, Erector Spinae, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior, Gluteus Maximus (glutes), Gluteus Medius/Minimus (Abductors), Quadriceps (quads), Hamstrings, Adductors

Equipment Needed: Dumbbells, Stability Ball

Step 1

Starting Position: Sit on the stability ball holding each dumbbell with your thumbs wrapped around the handles and your feet flat on the floor. Slowly begin walking your feet forward as you tuck your tail under, lowering your spine onto the ball as you walk your feet away from the ball until your head, shoulders and upper back are resting on the ball. Feet should be parallel and shoulder width apart. Knees are bent to about 90 degrees with your thighs and torso at or nearly parallel to the floor. Distribute your weight evenly through your feet.

Step 2

Pull your shoulders down and back until you feel your shoulder blades hugging the ball. Position the dumbbells near your chest and armpits with your palms facing forward. Keep the wrist in a neutral position (straight, not bent).

Step 3

not bent). Keep your feet pressed into the floor and your hips pushed up towards the ceiling to maintain stability and control during the exercise.

Step 4

Downward Phase: Inhale and slowly lower the dumbbells until they are level with or near your chest. Imagine that a bar connects the dumbbells. Try to keep the dumbbells parallel with each other and wrists in neutral position. Your head, shoulders and upper back should be resting on the ball, and your torso and thighs should be parallel with the floor at all times.

During the upward phase, avoid the tendency to thrust your hips upwards and arch your back. Your torso and hips should remain strong and parallel with the floor throughout the exercise.

Step 1

Starting Position: Sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) holding dumbbells, with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your head, shoulders, and upper back make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs and torso at or nearly parallel to the floor. Your thighs should be hip-width apart with your feet facing forward and your weight distributed evenly through your feet.

Step 2

Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the ball and maintain this position throughout the exercise. Grasp each dumbbell with a closed, pronated grip (thumbs wrapped around the handles, palms facing forward) and position them at, or just above chest level, aligned with your armpits. Maintain a neutral wrist position (straight, not bent).

Step 3

Upward Phase: Exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") to stabilize your spine and slowly press the dumbbells upward to a position directly above your chest with your elbows extended, but not locked. Your hands should be shoulder width-apart or closer, and wrists neutral (straight, not bent). Keep your feet pressed into the floor and your hips pushed up towards the ceiling to maintain stability and control during the exercise.

Step 4

Downward Phase: Inhale and slowly lower the dumbbells in unison until they lie level with or near your chest. Attempt to keep the dumbbells parallel with each other and wrists in neutral position (straight, not bent). Your head, shoulders and upper back should maintain contact with the ball, and your torso and thighs should be parallel with the floor.

During the upward phase, avoid the tendency to thrust your hips upwards and arch your back. Your torso and hips should remain rigid and parallel with the floor throughout the exercise.

Stability Ball Dumbbell Overhead Triceps Extension

Target Body Part: Abs, Arms

Primary Muscles: Triceps, Transverse Abdominus

Secondary Muscles:Trapezius (Traps), Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids (delts), Posterior Deltoids (delts), Serratus Anterior, Rectus Abdominus (abs), Gluteus Medius/Minimus (Abductors), Quadriceps (quads), Hamstrings, Adductors, Obliques

Equipment Needed:Dumbbells, Stability Ball

Step 1

Starting Position: Sit on a stability ball with both feet firmly placed on the floor, hip-width apart or wider. Hold a dumbbell with both hands wrapped around the dumbbell handle. Brace your abdominal/core muscles to stabilize the spine. Pull your shoulder blades down and back. Do not allow your back to arch. Your head should be aligned with your spine. Maintain these engagements throughout the exercise.

Step 2

Upward Phase: Exhale. Slowly press the dumbbell overhead. Straighten your elbows until your arms are vertical to the floor. Your elbows are pointing forward; straight but not locked. The dumbbell should be positioned directly over your head with your palms facing upwards and the dumbbell hanging vertically from your palms. Maintain your balance. Do not change the position of your head, torso, upper arms, wrists or feet. Keep your feet pressed into the floor and abdominals engaged to maintain stability throughout the entire exercise.

Step 3

Downward Phase: Inhale. Bend your elbows in a slow and controlled manner, lowering the dumbbell behind your head. Do not allow the upper arms to move. Continue to bend the elbows to a 90 degree bend or until your upper arms begin to move backward. Do not make contact with the back of your head. Do not change the position of your head, torso, upper arms, wrists or feet. Slowly straighten the elbows and return to start position. Repeat.

Attempt to keep your upper arms vertical to the floor throughout the exercise and keep your elbows shoulder-width apart. Avoid arching in your low back as you extend your elbows overhead.

Step 1

Starting Position: Sit on a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet firmly placed on the floor, hip-width or wider apart. Hold a dumbbell with both hands wrapped around the dumbbell handle. Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining this position throughout the exercise. Your head and neck should be aligned with your spine.

Step 2

Upward Phase: Exhale and slowly press the dumbbell overhead, extending your elbows until your arms are vertical to the floor, elbows pointing forward but not completely locked. The dumbbell should be positioned directly over your head with your palms facing upwards and the dumbbell hanging vertically or angled slightly. Maintain your balance and avoid changing the position of your head, torso, upper arms, wrists and feet. Keep your feet pressed into the floor and your hips pressed up towards the ceiling to maintain stability throughout the entire movement.

Step 3

Downward Phase: Inhale and allow the weight to slowly bend your elbows, lowering the dumbbell behind your head in a controlled manner without moving your upper arms. Continue lowering the dumbbell until your elbows reach a 90 degree bend or until your upper arms begin to move backwards, but avoid making contact with the back of your head. Avoid changing the position in your head, torso, upper arms, wrists and feet.

Attempt to keep your upper arms vertical to the floor throughout the exercise and keep your elbows shoulder-width apart. Avoid hyperextension in your low back as you extend your elbows overhead.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

"You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self motivation."

~Homer Rice~

"Without self-discipline, success is impossible, period."

~Lou Holtz~

"I've always believed that if you put in the work, the results will come."

~Michael Jordan~

Body Weight Squat

 Repeat 2-3 sets 15-20 repetitions

Step 1

Starting Position: Begin standing with your feet slightly wider than hip-width and your toes turned out slightly. Your hands are by your sides with your palms facing inward. Pull the shoulders down your back toward your hips.

Step 2

Engage your abdominal/core muscles to stabilize your spine ("bracing"). Keep your chest lifted and your chin parallel to the floor. Shift your weight back into your heels as your hips begin to push toward the wall behind you.

Step 3

Downward Phase: Begin this phase by hinging at the hips, shifting them back and down. Your hips and knees bend simultaneously. As you lower your hips the knees bend and will start to shift forward slowly. Try to prevent your knees from traveling too far forward past the toes. Keep the abdominals/core muscles engaged and try to keep your back flat (do not tuck the tail or arch the low back).

Step 4

Continue to lower yourself until your thighs are parallel or almost parallel to the floor. If your heels begin to lift off the floor or your torso begins to round, return to start position. Be aware of any movement that may occur at your feet, ankles and knees. Work to ensure that the feet do not move, the ankles do not collapse in or out and the knees remain lined up with the second toe.

Step 5

From the Lowered Position: Keep the knees aligned with the second toe and body weight evenly distributed between the balls and heels of both feet. If you can view this from the side, your shinbone should be parallel with your torso and the low back should appear flat or may be showing the beginning of some rounding.

Step 6

Upward Phase: While maintaining the position of your back, chest and head and with the abdominals engaged, exhale and return to start position by pushing your feet into the floor through your heels. The hips and torso should rise together. Keep the heels flat on the floor and knees aligned with the second toe.

Think about inhaling on the way down and exhaling while exerting on the way back to the initial standing position.

Step 1

Starting Position: Begin standing with your feet slightly wider than hip-width, with the toes turned slightly outwards with your hands by your sides so the palms facing inwards. Depress and retract your scapulae (pull the shoulders down and back).

Step 2

Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Hold your chest up and out, tilt your head slightly up, shift your weight back into your heels while pushing your hips towards the wall behind you.

Step 3

Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your hips and knees simultaneously. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Maintain tension in the core muscles (continue bracing) and attempt to keep your back flat.

Step 4

Continue to lower yourself until your thighs are parallel or almost parallel with the floor, until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.

Step 5

From the Lowered Position: the knees should continue to remain aligned over the second toe and body weight should be evenly distributed between the balls and heels of the feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.

Step 6

Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.

Think about inhaling on the way down and exhaling while exerting on the way back to the initial standing position.

Hip Hinge, Dumbell Front Squat, Barbell High Back Squat, Dumbbell Deadlift, Barbell Deadlift

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

Happy New Year to all and congratulations to those who have made it their goal to focus on their health. As with anything that is worth its while, this goal will take a lot of dedication and hard work, but the rewards of being fit and healthy are truly worth the effort. I will be blogging with some basic exercises and quick recipes to help get you started on your path to fitness. I will be cheering each and everyone of you through this journey through inspiration quotes for those days where you feel like giving in. Best of health to all in the New Year.

                                                                         Rachel Winsett Chiropractic Assistant and

                                                                         ACE Certified Personal Trainer

What does a train station have in common with your head? Both are places where things travel in and out. Arteries are the main transport network into your head. Oxygen, nutrients, hormones, chemical signals, all are transported by the blood.

Chemical headaches occur because the brain is exposed to chemicals by the blood.  Exposure to carbon monoxide, lack of oxygen and nasty chemical fumes are common ways of getting a chemical headache. Since New Year’s Eve is coming up, we certainly can’t forget alcohol as a culprit!  Happy new year!

Prescription medications are an emerging source of headaches. A lot of drugs have headaches listed as a possible side effect. When multiple medications are being used at once they can cause what I can only describe as a chemical overload headache. Pain relievers can also cause chronic headaches, particularly if they are used a long time. Like caffeine, your body gets used to having it in the system and whenever the levels get too low you can get a headache as your body starts to go into withdrawal. It’s creepy to think of going through withdrawals, I know. It makes you wonder where the line is, between use and abuse. Just because you got a prescription for it doesn’t make you immune to getting hooked. 

The only recommendation I can make to you on that topic is to use Chiropractic for pain relief while you take as few pain medications as possible. If you don’t know if we treat whatever hurts, just ask. You might be surprised at what we can help you with.  As to the other medications, you should ask your doctor if that could be an issue, and what to do about it.

James Beauchamp, DC