Fitness STAR Network

Who's checking your lifeline, your spine? Who's your chiropractor?

"Chiropractic is about health and fitness. Chiropractic is about natural, preventive health care. What you are doing, and I have experienced this for the last 30 years myself on my own body, means that whenever I have a problem-or even if I don't have a    problem-and I go to a chiropractor, my problems are gone for a long time."

"Bodybuilders and fitness people have been using chiropractic very extensively in order to stay healthy and fit. I found it was better to go to a chiropractor before you get injured. We are a perfect team- the world of fitness and the world of chiropractors."
-Arnold Schwarzenegger
“You Chiropractic doctors are really miracle workers”
Arnold Schwarzeneggar –ormer Mr Universe and Hollywood Actor.


Did you know that Sara Harding says that she always believed in chiropractic care? Her parents introduced her to chiropractic and it became an instrumental part of her life. She believes that it allowed her to do gymnastics when she was very little and allowed her to stay in sports and keep up with a very active lifestyle. She says that she is going to a chiropractor for as long as she can remember.

Did you know that chiropractic adjustments may increase your testosterone and reduce inflammation naturally Did you know that the process of functional reactivation and training should be goal oriented toward the removal of your activity intolerances?

Table 1-1 Spinal Stabilization Common Exercises and Activities
Spinal Load Profiles
Without muscles your spine buckles are 90N
However, routine daily activities involve 2000N
According to McGill, recommended subacute exercise training= <3000 N
National Institute for Occupational Safety and Health (NIOSH) limit for repetitive tasks= 3300 N
NIOSH work demand limit= 6400 N
7000 N (1568 lb) begins to cause damage in very weak spines
Tolerance of average healthy young male spine approached 12,000-15,000 N (2688-3660 lb)
Competitive weight lifters manage loads in excess of 20,000 N (4480 lb)
Quadruped single leg raise= 3000N (one side thoracic extensors approximately 30%-40% max + opposite side lumbar extensors at 20% of maximum (McGill book)
Side bridge, your ankles= 2600N
Curl-up= 2000N
Sit-ups bent knee= 3300N (730 lb)
Sit-ups straight knee= 3500N
Roman Chair exercise= > 4000N (890 lb) McGill
Prone superman= up to 6000N (over 1300 lb) McGill
Did you know that the two main anaerobic sources of your ATP are from Phosphocreatine (PCr) and Anaerobic Glycolysis? Augmenting your PCr stores by creatine found in protein rich foods can increase the amount of work that can be performed in repeated bouts of high intensity exercise. Did you know that animal proteins, especially those contained in beef, salmon, and tuna are rich in creatine? There is about 5 grams of creatine in one pound of beef, 2 grams of creatine in one pound of red meat, and about 4.5 grams of creatine in one pound of salmon, in addition to sea foods such as tuna, sushi, and sashimi which are highly rich in creatine. Your intramuscular PCr stores are used for rapid high intensity contractions but are depleted in less than 30 seconds and take several minutes to replenish. For example, PCr provides the majority of the energy for a 100 m sprint. Additionally, the ability to perform repeated bouts of near maximal effort is largely dependent on PCr stores.

Did you know that exercising for at least 1 hour is beneficial for Lymph body types because it activates your immune system? Lymph activation requires global movement, such as walking (although not necessarily vigorously for 20 minutes 5 times a week). Variety is important. Did you know that sufficient vigorous exercise may be obtained in 15 minutes from activities such as hiking, bicycling, inline skating, kick boxing, yoga, callanetics, dancing, aerobics, stair stepping, tennis, racquetball, swimming, diving, running, or weight training. When sensitive, reduce your exercise and emphasize your bodily movement with music, such as walking, floor exercises, or dancing. Be aware of your and stop when your exercise begins to feel excessive. Running may be contraindicated if you have difficulty maintaining weight. Recommended cuisine: Frequently: Thai, Chinese, steamed vegetables
Moderately: Mexican, Italian
Sample one week menu
Snacks are optional
Day 1
Breakfast: Spinach, potato, and onion omelette
Lunch: Chicken soup- chicken broth, chicken, rice, celery, and carrots
Snack: Macadamia nuts
Dinner: Salmon fillet and green beans with water chestnuts
Snack: Banana
Day 2
Breakfast: Chicken, cheese, and corn tortilla
Lunch: Macaroni, mixed nuts & seeds
Dinner: Cornish game hen, asparagus, & baby green salad with sunflower seeds, roasted almonds and balsamic vinaigrette
Snack: Popcorn
Day 3
Snack: Orange
Breakfast: Cream of rice with almonds
Snack: Protein powder with fruit or fruit juice
Lunch: Sushi- fish and rice
Snack: Pecans
Dinner: Red potatoes, avocado, carrots and peas
Snack: Apple and cheese
Day 4
Breakfast: Chicken sausages, walnuts, and green beans in flour tortilla
Lunch: Rice, eggs, & mushrooms
Snack: Cheese and sunflower seeds
Dinner: Red snapper topped with crushed cashews and a salad of spinach, red peppers, onion and snow peas with creamy avocado dressing
Day 5 Cleanse
Breakfast: Watermelon including seeds and white part of rind
Snack: Watermelon
Lunch: Soaked almonds or pumpkin seeds
Snacks: Soaked almonds & pumpkin seeds or raw carrots or vegetable juice, carrot/celery (parsley), carrot/celery (beet, beet tops) (broccoli)
Dinner: Steamed cabbage, cauliflower, yams or raw jicama, cucumbers, lettuce, sprouts (avocado) and/or juice of carrot/celery (parsley)
Day 6
Breakfast: bagel cream cheese and lox
Lunch: Beans, rice, and corn tortilla
Snack: Cottage cheese and tomatoes
Dinner: Kabobs of shrimp, onions, bell peppers, and zucchini
Snack: Dried cherries
Day 7
Breakfast: Turkey patty, potatoes and swiss chard
Lunch: Spinach pasta, chemical free chicken, tuna and pasta with pesto sauce
Dinner: Chicken pieces baked with Thai peanut sauce, steamed broccoli, and summer squash served on a salad of spinach, red bell peppers, and pine nuts with Thai peanut salad dressing
Are you a weight lifter or a wrestler? Low repetitions (1-3) will develop your strength with little increase in your muscle size. This advanced type of training should be done if you have at least 2 years of weight training experience in lower intensity programs. Interested in developing strength, hypertrophy, and not absolute levels of both? You need at least 1 year of weight training experience in a program that emphasizes hypertrophy (medium repetitions, 4-7). Are you looking to reach your top competitive weight at an earlier age in addition to increasing your healing potential from lower intensity lifts? You will develop maximum hypertrophy using high repetitions (8-12) and not be as effective at building your strength as the medium or low rep programs. For the rookie, high repetitions are recommended in the beginning. Because your body adapts so quickly to a specific workout, use a variety of these training methods throughout the year. Did you know that circuit training has produced significant improvements in all cardiovascular risk factors that are improved by aerobic exercise? Do you know that some athletes try to achieve better aerobic results from circuit training by adding 15-30 seconds of aerobic work, such as jogging in place, between each station? Type of circuit is referred to as a super circuit. Variety is one of the most important principles in designing a weight training workout. Did you know that your sympathetic  nervous system has a greater amount of post ganglionic nerve fibers that  deals with your afferent cerebrospinal system? This is a sensory system (this  is referred to as the adrenergic system), carrying demand impulses from your  hollow viscera to your cord cells, releasing adrenaline (also known as  epinephrine). Did you know that adrenaline or epinephrine is necessary for  your sensory function, specifically your sensory cerebrospinal afferent  activity? Did you know that chiropractic visceral adjustments to your  coronary arteries, myocardium, lung, gall bladder, stomach, pancreas, spleen  (thymus/ lymphatics), liver, adrenals, small intestine, kidney (bladder),  ileocecal valve, appendix & cecum, gonadals, thyroid, pituitary, pineal  gland, colon, & prostate or uterus may provide release and relief of your  thoracolumbar spine (T1, T2, T3, T4, T5, T6, T7, T8, T9, T10, T11, T12, L1,  L2, L3, L4, L5,



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