Weight Training Dos and Don’ts

When it comes to weight training, doing it correctly is as important (if not more important) as doing it often. Below are a few best weight training practices and a few bad habits to try to avoid.

Do: Warm Up

Warming up is important, whether you do it for 10-20 minutes or for an entire hour. Warming up makes your muscles and joints more pliable. Shoot around a basketball before you hit the weights — it will improve your recovery and performance.

Don’t: Overload Weight

We get it, you want to be strong. However, by racking on the weight you’re going to be putting a ton of pressure on certain areas of the body — usually the back and various joints. Go lighter in weight and higher in reps to ensure optimium longevity.

Do: Focus on Technique

Technique and practicing good form are more important than lifting maximum weight. By focussing on achieving perfect technique you’ll also minimize joint damage and focus on the muscle groups you intend to.

Don’t: Overwork Yourself

You might be tempted to go hard right out of the gate, but by executing measured, precise workouts that don’t leave you sore in the morning will help you stay active and stay in the game.

Contact Family Chiropractic and Natural Healing Center today if you’d like to learn how chiropractic care can be the perfect compliment to weight training. We have a long track record of keeping those even with the most active lifestyles healthy and well!

3 Quick Ways to Change Your Lifestyle

At Family Chiropractic and Natural Healing Center, we specialize in providing chiropractic treatments to our diverse patient base which set them up for living long and healthy lives. Another part of what we do over here is to provide education to our patients that help them live, feel, and look better.

Below are a few quick and easy ways to improve your lifestyle. It’s the little things that add up!

1.) Take a Service-Style Attitude

Start thinking in terms of how you can be of service and how you can bring a certain amount of light to each situation. You’ll be surprised how much more often people think of you when you start putting others first in your life.

2.) Cross Your Ts and Dot Your Is

Don’t leave things that can be done today leftover for tomorrow. When you accomplish all that you set out to do in a day, you’ll feel… well…  accomplished! You’ll rest that easy sleep that comes along as a benefit from taking care of business.

3.) Get and Stay Well

Exercise your body and your mind. Take on new challenges and push yourself to start making healthier decisions moment to moment, whether that’s going for a hike instead of binge-watching television, eating that kale salad instead of french fries, and reading a more difficult book instead of scrolling your normal news feed.

Chiropractic treatments are another great way to quickly boost your wellness for a healthier lifestyle. Contact Family Chiropractic and Natural Healing Center to schedule your one-on-one consultation.

5 Ways to Get More Energy

As we go about our days, we might start to hit the proverbial wall at some point in the late afternoon. For many of us, by the time we get home, even though we still have a few things to cross off our to-do lists, we’re ready to crash hard after the day’s events.

Read on for a few tips to boost your daily energy.

1.) Eat Well

Eat foods designed to fuel the body — clean, whole foods like veggies, protein, fruit, walnuts, etc. Stay away from processed carbs and refined sugars, which might give you an initial boost, but will make your crash. You want to be eating things that your body can digest easily, so you have more energy to burn.

2.) Stress Less

Our thought life spends a lot of our energy, so it’s important to remain focused on the important things in life. Try not to sweat anything that is out of your control — which is pretty much everything besides yourself.

3.) Exercise

Staying physically active will help boost your energy throughout the day. Make sure you don’t push yourself too hard before a day’s work, though.

4.) Sleep 7-9 Hours

Sleeping the requisite 7-9 hours each day is pivotal in maintaining your mental and physical health. You’ll notice your energy levels rise and your times of fatigue start to decrease.

5.) Drink Half Your Body Weight in Ounces of Water

Staying hydrated is hugely important, and over 80% of the population does not hydrate enough. Drinking the right amount of water will help keep your body balanced and give you better mental clarity.

These tips mentioned above are mere suggestions. If you’d also like to learn how chiropractic treatments can reduce your fatigue, life depression, and help treat pain the drug-free all-natural way, contact Family Chiropractic and Natural Healing Center today to schedule your consultation.

Easy Tricks to Boost Your Longevity

Living a longer, better life is the goal of many people in today’s health-conscious society. Even though technology and medicine have advanced much, the average life expectancy still lingers around the 70-80 range, which means many of us aren’t exploring the possibilities of optimizing our health.

Follow the tips discussed below to increase your longevity. 

Get Your ZzZs

Make sure you get 7-9 hours of sleep each 24-hour period. Not getting enough sleep means your body isn’t getting the regenerative time it needs to cleanse the body and brain of toxins and charge your mental and physical batteries. 

Eat Clean, While Foods

Shopping along the edges of the grocery store means you’re shopping for veggies, fruits, and clean proteins. Stay away from sugar and processed carbohydrates whenever you can. A prolonged poor diet will certainly decrease your lifespan.

Stress Less

Find a way to let go of resentment. Find a way to quiet your mind and you’ll experience untold health benefits. Meditate daily if you can build that practice. Do yoga. Workout until your body gets tired. Doing all of these things will boost your mental wellness and has been shown to help you live a longer, happier, healthier life.

Contact Family Chiropractic and Natural Healing Center to learn more about the many benefits of chiropractic treatments.

3 Ways to Achieve a More Positive Mindset

Family Chiropractic and Natural Healing Center helps our patients stay healthy and well long-term, and a lot of that has to do with providing education and materials that will help our patients achieve a better mind/body balance.

Below are a few ways easy lifehacks you should consider to cultivate a more positive mindset.

1.) Reframe Negative Beliefs

Your strengths can become your weaknesses and you can certainly work on your weaknesses until they become strengths. If this is true, you can reframe old negative thought patterns that no longer serve you.

2.) Help Other People

One of the best ways to feel amazing is to extend yourself to help another person out — no matter how simple the task at hand is. As you get more active in your community you’ll feel connected, fulfilled, and, in a way, protected. 

3.) Visit Your Local Chiropractor in Milpitas, CA

Visiting your chiropractor regularly will help you achieve a better mind/body balance, help you avoid injury, and has also been shown to reduce anxiety and boost cognitive function and mental wellness. Contact Family Chiropractic and Natural Healing Center today to schedule your consultation and learn more about how chiropractic treatments can benefit you. 

Staying Active in the Summertime

The summer months are times when we might be more inclined to hit the beach and show a little skin. With so many fun events happening around the summer season, events like Memorial Day Weekend and Fourth of July, it can be easy to slip out of our fitness and wellness routines.

Read on for a few ways to make sure that you get your reps in this summer to ensure optimized wellness.

Stick to the Script

If you have a fitness and wellness routine, then now is the time to stick to it. Try not to skip any workouts, runs, climbs — whatever you do to get your cardio and strength up. You can even try to get your workouts in before the beach to make sure you earn your fun in the sun.

Take A New Class

Take a new fitness or yoga class — you’ll end up learning something new, doing something good for your health, and joining a community of like-minded, goal-oriented individuals.

Stay on Top of Your Game

Try to push yourself to new heights. Maybe plan a marathon around the summer time to ensure you’re getting your training in.

Try Chiropractic Care

Even while you’re out there pushing it hard, it’s important to take care of your body. Chiropractic adjustments have been shown to be extremely effective in drug-free pain treatment, treatment of injury, and even prevention of new injuries. Contact Family Chiropractic and Natural Healing Center today to schedule your consultation.

Chiropractic for Pregnancy

During pregnancy, a woman’s body goes through tremendous changes. Fortunately, chiropractic care can help make pregnancy easier on your body. Understanding the changes you will experience during pregnancy will help you see the benefits of regular chiropractic care.

Effects of Pregnancy on the Spine

The most obvious physical change – the development of a ‘baby bump’ – begins to occur during the second trimester. As the uterus grows to accommodate the growing fetus, the lumbar curve of the spine increases. As a result, the pelvis shifts position and the pelvic ligaments soften.

In order to counterbalance the growing belly, many pregnant women leaning slightly backward as they stand or walk. This posture modification can place additional pressure on the pelvis, the sacroiliac joint and the ligaments.

Effects of Pregnancy on Other Joints

Pregnancy can also affect the knees, ankles and feet. Increased body weight and changes in posture may lead to sciatica and swelling in the ankles and knees.

Effects of Pregnancy on Sleep

Pregnant women should sleep in a fetal position, with a pillow between their legs. But many women report difficulty in finding a comfortable sleeping position during their second and third trimesters – especially back- or belly-sleepers.

Chiropractic Care Can Help

There are no known contraindications to chiropractic care during pregnancy. In fact, all chiropractors are trained to work with pregnant women. Regular chiropractic care during pregnancy can help alleviate pain, strengthen your nervous system, and contribute to the overall health of you and your little one. Contact Family Chiropractic and Natural Healing Center today to learn more.