This year we have asked employees of Total Health Systems to voluntarily publish their fitness goals for our patients, followers, and the public to view.  Here is our update for February for those employees brave enough to publish their goals on line! WE WOULD LIKE TO SEE YOU PUBLISH AND UPDATE YOUR PROGRESS AS WELL.  Please post an update of how you have been doing in the comment section below.  Keep working hard toward your goals for the year, whatever they may be!  Thank you – Dr. Lundgaard

Laurie Nuyens, ATC NASM:  Fitness Program Director:

One Month Progress report:  In late January I signed up for 6 weeks of a Pilates class.  I enjoyed the class.   It was different from the type of workouts I am used to.  The stretching and core work was phenomenal. I found during many of the exercises I was thinking of various clients and patients and how beneficial this would be for them.  There are some exercises that you just can’t do any other way, you need the Pilates reformer.  

The end of the month presented some challenges for me.  I have been battling the effects of uterine fibroids for while.  At the end of the month I had surgery to end all suffering. 

As I prepared for surgery I was told I could not take any supplements, not even a multi-vitamin.  This surprised me but I learned that some of the vitamins and supplements can thin your blood.  So I stopped taking my vitamins.  

I am thru my surgery and recovering well. Right now I can only walk and can not lift anything over 10 pounds.  Having these goals will help give me some focus and motivation as I get back into my workout routine.  My goals have not changed.  I won’t be going for a new Personal Best in a half marathon in April. But I am still going to go for it in the fall.  I look forward to getting my fitness back.  I think coming back from this surgery will be an interesting journey that ultimately will make me a better trainer.  

I am back to taking my vitamins daily and I will be sure to get adjusted in March, and at least one massage because laying around is rough on this body.   

                                GOALS: 

• New PR at half marathon distance, under 1:50:30
•  Complete at least one bike tour of approximately 60  miles
• Complete 1 sprint triathlon
• Add more flexibility to my weekly fitness routine by participating in a Yoga class, or  complete flexibility workout with TRX  once a week
• Try Pilates
• Get adjusted on a more regular basis
• Continue with taking my supplements daily
• Do resistance training 2x week

Piotr Kasprzyk, PT, Director of Physical Therapy Services:

One Month progress report:

Progress is consistent in February.  I’m able to do 12 pull ups.  I’m able to touch floor with palms of my hands after warm up. 

I’m able to sustain 8.20 minute/mile speed on treadmill for 30 minutes after 1 hour endurance swim.  I had a little set back with running due to foot problems. I had to slow down speed on interval training, since after one session I couldn’t run for a week.

GOALS:

• Be faster than last year in New Baltimore Triathlon (Under 1:12:00)
• Participate in my first 5K run
• If I decide to run half marathon to do it under 1:55:00
• If I decide to do Olympic triathlon to be under 2:40:00
• To be able to do 20 pull ups
• To touch ground with palms of my hands standing with straight legs.

Diane Delf, RN, Director of Wellness Services:

One Month progress report:  February has been interesting, and I am enjoying the peace of winter and slower pace. It is a great motivator to have written goals and to hold myself accountable. There is a definite difference using my health/fitness log, for tracking food, activity, relaxation, and especially sleep. I have never been more aware of the importance of rest and recovery for improved health and fitness, and it feels really good. 

I have committed to starting each day with an “attitude of gratitude” and morning shake (with grape seed oil/coconut milk), and most days feeling full and energetic. Using Ultrameal Chocolate, and SP Complete, with whey protein. Along with supplements, hydration, and First Line Therapy food plan, getting good nutrition, and maintaining healthy glycemic balance. 

Daily prayer/meditation keeps me spiritually balanced. Being quiet and still is a challenge for me, but reaps great benefits.  Committed to leading/teaching a weekly Bible Study group and studying the book of Miracles. Also sharing feelings with others in my life, which has deepened my faith/trust, and inspires me to learn more about myself, and my Body-Mind-Spirit connection.

Started biking this month using a trainer and improvement has been steady. Feels good to be back on my bike! Still using a modified Swim stroke, due to injury, but committed to continue to challenge myself. Running has shown good improvement by using modified form and slowing the pace. Lots of fun, but again, learning to listen to my body, stay focused, and keep those new shoes on the ground.  Resistance training now at 75%, slowly added extra weight this month.

Also got adjusted this month, and it feels great, especially the pituitary gland release of hormones (happy warm fuzzy) that stimulate adrenals……great feelings of relaxation/well-being. Goal is to increase adjustments. Got a massage on my birthday – It was  wonderful. Increased communication with loved ones, via text, email, cell phone, and face to face visits – actually in Chicago with family right now! Registered for “Let’s Move Macomb” – hurrah! Not sure if walking or running it, either way, it will be great to get outside and move. Happy March to all – spring is coming!

                                GOALS:

• Drink 8-10 glasses water per day
• Track food intake and exercise daily
• Take Ultra Meal shake & Supplements daily
• Three meals and 2-3 healthy snacks daily
• Pray/Meditate daily
• 7-8 hours sleep daily
• Diaphragmatic Breathing 5-6x daily
• Spend prime time with loved ones daily
• Bike/Run/walk 1x week
• Swim 2x week
• Resistance training 2x week
• Physical Therapy Exercises 3x week
• Try Pilates this year
• Belly Dance class this year
• Complete one bike tour this year
• Complete two competitive sport events this year
• Chiro adjustment regularly
• Get massage on more regular basis
• Smile, dance, stretch, play, laugh every day!

Marisa Hubinger, LMT, Staff Massage Therapist:

One Month progress report:

I will try to schedule with Laurie for a body fat update. As it is, my training for Let’s Move is going well. Looking forward to some outdoor group runs at Stony Creek on Sunday mornings.

                                GOALS:

• Lose 7% body fat (Goal 23%)
• Run 3 half marathons
• Run a half marathon in under 2 hours

Aaron Lundgaard, DC, CSCS, Director of Clinical Services:

One Month Progress Report:

I took one week off training.  It was my first significant break in 6 months. Weight training has been great.  My body fat was measured in February.  It is at 16%.  My goal of 15% is in my sights, but I’m already thinking about going lower.  Even with the drop in body fat, my lean body mass stayed at 197 lbs, so my body weight dropped by 6 lbs…all fat loss.

My 5K has been going down.  I started out running it in 28.5 minutes.  My lowest time has been 26 minutes.   I will be running to get an official time at the Lets Move festival in Mt. Clemens with the Total Health Systems’ Team.  I am also going to participate in two of the four training runs Total Health is putting on. 

Bench press maximum is still at 365lbs, but I am expecting slow progress there.  I attempted 385 this past month, but failed.  My dead lift max went up to 455, and I felt strong doing it! My squat max is at 475lbs for a 3 lift total of 1300.  100lbs from my goal.  I feel my squat is going to surge soon as I have been working on my depth and flexibility. 

Stretching and foam rolling is happening 4-5 times per week (static) and 1-2 times per week for foam rolling.  I have been doing some PT for my shoulders and arms to aide in the lack of flexibility and stiffness after lifting.

I have still been getting adjusted (1 time per week) and massaged (1 time per 2 weeks) at my goal pace.  This has probably been the easiest goal to meet as it has been keeping me feeling good.

                                GOALS:

• Get to and Maintain under 15% body fat (Currently 18%)
• Maintain current lean body mass (currently 196 lbs)
• Run a 5K in 25 minutes or under
• Get my 3 lift total to 1400lbs ( 1 rep maximum of bench press, dead lift, and squat added together)
• Foam roll 3 times per week
• Static stretching 7 days per week
• Get adjusted 2-4 times per month
• Get massage 1-2 times per month
• Get to 20 pull ups before Piotr…(currently can do 12)

Rose Minkiewicz, DC, Staff Chiropractic Physician:

One Month Progress Report:

I have completed the Standard Process 21 day Purification Program. I feel more energy and have been sleeping better as well. I am continuing my nutritional supplements and exercise as well. I did halt the cardio for the 3 weeks I was on the purification program to help prevent weight loss. But I am back on track and should be able to achieve a huge improvement on my time for the 5k in April.

                                GOALS:

• Complete the BIA and both Resting and Exercise Metabolic tests  before the end of January
• Complete 21 day SP Purification Program beginning Feb. 1st.
• Run the 5k in the MC Festival of Races on April 28th and improve on my time from last year of 31 minutes.
• Do flexibility, resistance, and cardio training each 2x/wk.
• Continue taking my nutritional supplements regularly.
• Repeat BIA with Diane in July.
• Gain 6 pounds and maintain it throughout the year.

Thank you to all of you that have joined! We are up to 17 athletes representing Total Health Systems!  We had 3 runners come out
for our first Saturday group training run! What troopers to battle the wind. Stefanie said sometimes it felt like you were running in place as the wind tried to push you back. It is days like that when you just have be tough and battle the elements together. It only makes you stronger!

Half Marathon Group Runs on Sundays! 

Marisa Hubinger, one of our Massage Therapists, will be doing the half marathon. She has offered to lead some group runs on Sunday’s for our half marathoners. Having some company during some of those longer runs is really nice. Don’t worry about your pace, keeping up or being slow. Everyone will run their own pace. Even if just run a few miles with someone it really helps make the time go.

Meet up with some other runners this Sunday at 9:00 am at Stony Creek. Park in the boat launch parking lot. Meet near the picnic table that is by the 0 mile mark on the trail.  Email Marisa and let her know you will be coming and for more details.   marisa_elaine@yahoo.com

Weekly Running Tip

Belly Breathing for Runners
Many of you think about strength training your legs or core to help your running performance but what about your diaphragm. Your diaphragm is the muscle we use when we breathe. By strengthening your diaphragm you can improve your endurance and be less fatigued.  Many runners are chest breathers, only using the part of your lung capacity. Try running a mile at a pace that forces you to into some labored breathing. When you stop put your hand on your belly and one hand on your chest. The hand on your belly should be
moving. If you find that you are breathing in your chest, your shoulders can get tense, move up and down and you can be wasting energy.

A few ways to work on this include:

• Keep your mouth open while you are running. Your mouth can take in more oxygen than your  nostrils. This also keeps your face more relaxed (making for better races pics)

• You can also try Breathing in patterns. Coordinate your inhales and exhales with your foot steps. Start with a 2-2 pattern. Breath in while stepping left, right, breath out stepping left, right. Then try advancing to 3-3.  (breathe in step left, right, left, breath out step right, left, right) then try 4-4 patter.

• Another way to try train yourself to belly breathe, try pilates. Pilates is great for opening up your intercostals, increasing flexibility.

For more information about belly breathing. Check out the article from Runners World.

http://www.runnersworld.com/article/0,7120,s6-238-267–12989-0,00.html
“Running should be a lifelong activity. Approach it patiently and intelligently,
and it will reward you for a long, long time.”
-Michael Sargent

By GRETCHEN REYNOLDS from The New York Times

Static Stretching will not warm up your muscles. FACT.

At Total Health Systems, our priority is to address the whole patient, not just health problems that patients have when they come to us. We help them to make life changes to try to prevent future recurrences. One of the ways to stay healthy is some form of exercise.  There is common misconception amongst patients that before exercises we should do a lot of static stretching. Some even consider stretching as their warm up. Unfortunately, it couldn’t be further from truth. It may actually give us a disadvantage for exercising if we spend a lot of time static stretching before our workout.

Let’s look into it a bit closer.  What is a warm up? We can consider any activities performed before exercise or physical competition that is preparing body for that activity as a warm up.  Benefits of a good warm up are:

• It warms the muscles and increases body temperature, which improves the oxygen supply to the body
• It helps increase blood flow to the muscles, allowing them to contract and relax more quickly
• It helps prepare the body and the mind for more strenuous activity
• It helps to reduce the risk of injury
• It increases overall exercise performance
• It increases the elasticity of the ligaments, tendons and other connective tissues

Activities that help us to achieve that should be:

• Low intensity “cardio exercises” like walking, jogging, cycling to increase heart rate, temperature of the body and increase blood flow.
• Calisthenics activities to warm up muscles
• Movement engaging full range of motion in joints that will be used in exercise or physical performance.
• Ballistic or dynamic stretching which would activate neural pathways and muscles to get ready for performance without permanent changes in muscle length.
• Short bouts of high intensity movement

Stretching is activity focusing on elongating muscles and connective tissue, resulting in increased range of motion. It is one of the qualities that should be developed during a properly structured exercise program. It is as important as strength, endurance or coordination training.

The most popular way to achieve this is by static stretching.  Advantages of static stretching are that receptors reacting to sudden change of tension are not activated and therefore stretched muscles are not stimulated to contract. It allows us to elongate muscles more and better engage barriers and achieve permanent changes in their length.

Muscles are more pliable when they are warm, so the best time to do stretching is after warm up or after exercise, when the temperature of the body is increased. Stretching by itself can only increase the temperature of stretched muscle locally, by increasing blood circulation.

Some studies found that stretching temporarily decreases a muscle’s ability to contract for up to an hour after. What it means is that extensive stretching before exercise will negatively impact our performance and we will not be able to exercise at the level we would without prior stretching.

These are concepts that Total Health Systems of Macomb County educates our patient’s on so they not only feel better, but they truly improve for the long term.  Check us out to find out more on our blog, or in our office.

References:

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/

How has Total Health Systems improved your health and/or your life?  At 31 I had been diagnosed with Rheumatoid Arthritis.  For two years prior I had tremendous inflammation, which took me about two hours each morning to get through the joint stiffness and the pain in my joints lasted all day, making it hard to move, let alone exercise.  My Rheumatologist had me try multiple medicines and was now recommending I start injections.  We have all seen these commercials on television where the side effects are a mile long, and that is when I decided I needed to try something on my own.  I found a solution in Total Health Systems by starting the inflammation program.  I was skeptical, as I am sure many would be, that a program like this would help my pain and inflammation, but my health was too important to not give it a try.  It took about a month before I noticed a real difference, where I woke up and my joint stiffness was lessened.  Each day the joint stiffness shortened and the pain throughout the day got better.  The rings on my fingers and even my shoes felt looser due to the reduction in inflammation in my entire body.  By the end of the twelve weeks, my inflammation went from being over two times higher than normal to normal (based on my blood work).  I am still following the program, it has been twenty weeks, and I feel amazing.  As an added benefit, I have lost 20 pounds and am exercising at least five times a week.  Taking my health into my own hands and deciding to have Total Health Systems help me was the best thing I could have done.  Total Health Systems has changed my life in the most unbelievable positive way!  I would tell my family and friends to go to Total Health Systems and talk to the staff about anything they are interested in learning more about.  The staff is friendly and very willing to answer any questions they would have.  I am most pleased with the knowledge I have about my health now and the knowledge to know I can manage it.  The amazing fact that I have almost no inflammation in my body anymore is something I cannot stop bragging about.  I never thought I could control inflammation the way I am through the help of the program at Total Health Systems and now I can apply this knowledge for the rest of my life.  As always, the weight loss is a great bonus too!  Lisa Ireland, Shelby Township, Michigan

This year we have asked employees of Total Health Systems to voluntarily publish their fitness goals for our patients, followers, and the public to view.  Here is our first update for those employees brave enough to publish their goals on line! WE WOULD LIKE TO SEE YOU PUBLISH AND UPDATE YOUR PROGRESS AS WELL.  Please post an update of how you have been doing in the comment section below.  Please look for some detailed programming from some of these employees in future posts.  Maybe this can help you in attaining your health and fitness goals for the year.  Thank you – Dr. Lundgaard

Laurie Nuyens, ATC NASM:  Fitness Program Director:

One Month Progress report:

I feel pretty good with my accomplishments this month.  Having set these goals not only in my head but on the internet has held me more accountable to taking steps to accomplish these goals.  I find this interesting because I did not think it would make that much of a difference because I am pretty self motivated once I set a goal.  

I have planned my racing calendar.  I will be doing the “Let Move Festival” Half marathon on April 28 in Mt. Clemens.  This is a very flat course and should be even better marked this year. So I will train to do well but will not be counting on this race to set my new personal record. (We again will have a Total Health Systems Team so watch for details on our web site and FB page)   This race will serve as a measuring stick as to where I am at and what I need to work on in before the Romeo2Richmond Race in September.  This will be the race I shoot for a new personal record, under 1:50:30.  This is also a pretty flat course. The last two years it has been great weather so I hope for that again this year.  If for some reason I don’t make my goal I will still have the option to make my goal in October in the Detroit Half Marathon.  

I am continuing to do cycle class 2x month and just last week a new TV was put up in the basement. This means I can set up my own road bike on my trainer and start riding more often. By the time I update you next month I will be riding my trainer 1x a week. 

I am cycling and running but not doing any swimming. For a sprint triathlon I will not need to work on my swim until spring and I prefer to do most of my swim training in open water.  

I am doing 2 to 3 good foam rolling sessions each week. But this is nothing new and is not helping to increase my flexibility because I am not stretching after the foam rolling.  I have not gone to a yoga class yet.  I received a DVD and book on using the TRX suspension trainer for flexibility for Christmas.   I looked at it.  Lame I know, so I have to do better with this.  

I am closer to trying Pilates. I found prices and times for classes.  I found out prices for private or duet lessons.  I think Carl (my boyfriend) would love it and think I have him convinced he would like it and benefit from it.   It looks like we may start in Feb. I may have to leave a few minutes early to make sure I get to work on time. It’s important enough to me that I am not going to let a 5 minutes get in my way of doing something I really want to do.  

I had my yearly x-rays taken and Dr. Lundgaard and I went over them.  Everything looks good. 

I cleaned out the vitamin cupboard and this is made it easier for both Carl and I to see all the vitamins we have.  I put all his vitamins on one shelf and all mine on another shelf.  Then the ones we both take are also all together.  In cleaning out the cupboard I found some that I could not remember what they were for so I had the front desk print out the information about the ones I forgot about.  So I am feeling more in control and organized with my supplements.

It was challenging this month because I normally do resistance training on Tuesday and Thursday mornings. Every Thursday and some Tuesdays I was not able to lift due to work or other appointments.  So I fit it in other places during the week.   I was most proud when I had a Sunday morning commitment until about noon but I came right home and did my TRX resistance workout.  My goal for Feb is to add some plyometric jumps to my workout 1x week.

                                GOALS: 

•  New PR at half marathon distance, under 1:50:30
• Complete at least one bike tour of approximately 60  miles
• Complete 1 sprint triathlon
• Add more flexibility to my weekly fitness routine by participating in a Yoga class, or  complete flexibility workout with TRX  once a week
• Try Pilates
•  Get adjusted on a more regular basis
•  Continue with taking my supplements daily
•  Do resistance training 2x week

Piotr Kasprzyk, PT, Director of Physical Therapy Services:

One Month progress report:

I did six pull ups today, started from 3. I do weights twice a week.  Flexibility I can touch fingers to floor with straight legs. Evening TV stretches few times a week.   I run 3 times a week, one long run, one tempo, and one casual run, picking up pace over last season training.  Swim 3 times a week, one long swim, one speed, one technique.   Biking twice a week on trainer.

                                GOALS:

• Be faster than last year in New Baltimore Triathlon (Under 1:12:00)
•  Participate in my first 5K run
• If I decide to run half marathon to do it under 1:55:00
• If I decide to do Olympic triathlon to be under 2:40:00
•  To be able to do 20 pull ups
• To touch ground with palms of my hands standing with straight legs.

Diane Delf, RN, Director of Wellness Services:

One Month progress report:

I enjoyed getting quiet and deciding on goals. It was exciting to look within at what I believe is important, and what I wanted to improve. I purchased an exercise and fitness log, and made copies of our First Line Therapy sheets to track food, relaxation, and sleep. Some days it was fun, exciting, and I was motivated and inspired. But there were also days when I felt challenged, in pain, and fatigued. Those were the days I learned the most about myself!

Hydration is good, tracking food/exercise 75% of the time, and eating healthy with Ultra Meal shakes/supplements daily. I am working on increasing daily protein to keep up with increased exercise, and reducing carbs that winter cravings trigger. Aiming at more consistent food tracking, so I know what I am actually eating. Daily sleep has improved and it is much easier to get up and get to the gym and work early in the morning. Daily prayer and meditation, which keep me spiritually balanced and uplifted, need more attention. Committed to a Bible Study group, and began new study book.

Goals for swimming/running were met, and will be increased. Injury kept me off the bike. Physical Therapy advised using my fitted bike on a Trainer, which I am getting today. Will start slow, listen to my body, and get some miles 2x/week. Resistance training at 50%, so that will be a big focus. Got adjusted 2x/this month, feels great, especially the pituitary gland release of hormones (happy warm fuzzy) that stimulate adrenals……great feelings of relaxation/well-being! I increased communication with loved ones, via text, email, cell phone, and actual visits. Next week will register for a competitive event and schedule massage for my February birthday! More to follow next month…….

                                GOALS:

•  Drink 8-10 glasses water per day
• Track food intake and exercise daily
• Take Ultra Meal shake & Supplements daily
•  Three meals and 2-3 healthy snacks daily
• Pray/Meditate daily
•  7-8 hours sleep daily
• Diaphragmatic Breathing 5-6x daily
•  Spend prime time with loved ones daily
•  Bike/Run/walk 1x week
• Swim 2x week
• Resistance training 2x week
•  Physical Therapy Exercises 3x week
•  Try Pilates this year
•  Belly Dance class this year
•  Complete one bike tour this year
•  Complete two competitive sport events this year
• Chiro adjustment regularly
• Get massage on more regular basis
•  Smile, dance, stretch, play, laugh every day!

Marisa Hubinger, LMT, Staff Massage Therapist:

One Month Progress Report:

Body fat will not be tested again until March. I will say that the way my clothing is fitting better, I feel like I am on the right track. Running wise, training for my first half begins in two weeks. Been working on building up my base in running to date.

                                GOALS:

• Lose 7% body fat (Goal 23%)
• Run 3 half marathons
•  Run a half marathon in under 2 hours

Aaron Lundgaard, DC, CSCS, Director of Clinical Services:

One Month Progress Report:

Training has been going well.  I will have my body fat assessed again in mid-February to see how I am doing with my first two goals, but I know I have dropped body fat because my vascularity has increased.

My 5K has been going down.  I started out running it in 28.5 minutes.  Today, I ran in 26 minutes 35 sec. I will be running to get an official time at the Lets Move festival in Mt. Clemens with the Total Health Systems’ Team.

Bench press maximum is at 365lbs, dead lift max is at 435lbs and squat max is at 475lbs for a 3 lift total of 1275.  That last 125lbs is going to be difficult, but all my weight training is geared toward that.

Stretching and foam rolling is only happening 4-5 times per week (static) and 1-2 times per week for foam rolling….FAILURE!

15 pull-ups today! (Started at 12) Piotr was my witness….

I have been getting adjusted (1 time per week) and massaged (1 time per 2 weeks) at my goal pace, and it has been helping with my training tremendously.  It has kept me from needing days off my training schedule.

                                GOALS:

•  Get to and Maintain under 15% body fat (Currently 18%)
•  Maintain current lean body mass (currently 196 lbs)
• Run a 5K in 25 minutes or under
•  Get my 3 lift total to 1400lbs ( 1 rep maximum of bench press, dead lift, and squat added together)
•  Foam roll 3 times per week
•   Static stretching 7 days per week
• Get adjusted 2-4 times per month
•  Get massage 1-2 times per month
•  Get to 20 pull ups before Piotr…(currently can do 12)

Rose Minkiewicz, DC, Staff Chiropractic Physician:

One Month Progress Report:

I have been successful in staying on my workout schedule for one hour, three days per week; with a mix of flexibility, resistance and cardio training. I completed both the resting and exercise New Leaf analyses as well as the BIA test.  I have completed my first three cardio training sessions from the new leaf program, based on my test results and my goals for the 5k at the Festival of Races in April.  I am working on getting my caloric intake up to the level that the metabolic tests showed would aid me in achieving my weight goal by July. I will still be starting the 21 day SP Purification Program on Feb. 1^st.

                                GOALS:

•   Complete the BIA and both Resting and Exercise Metabolic tests  before the end of January
•   Complete 21 day SP Purification Program beginning Feb. 1st.
•   Run the 5k in the MC Festival of Races on April 28th and improve on my time from last year of 31 minutes.
•  Do flexibility, resistance, and cardio training each 2x/wk.
•  Continue taking my nutritional supplements regularly.
•  Repeat BIA with Diane in July.
• Gain 6 pounds and maintain it throughout the year.

There is a recent resurgence in the trends of Asian body work techniques being practiced in the United States- from energy work such as Reiki to hands on modalities such as shiatsu and Thai massage. Most references have it gaining popularity between fifteen and twenty years ago.

Despite when it gained popularity here in the West, this modality is not just some hot new trend. Thai massage was developed over two thousand years ago. It can be traced back to the very first Buddha’s personal physician, Dr. Jivaka Kumar Bhacca. That’s over 2,500 years old. Thai Massage is also called nuad bo’rarn.  The term helps one understand the practice just a little bit more. The Thai word nuad means to touch with the intention of healing, and bo’rarn is Sanskrit for something that is sacred or revered. The Sacred Healing Touch.

This modality of massage (sometimes referred to or billed as Lazy Man’s Yoga) incorporates compressions and assisted yoga poses, done over the recipients clothing. The compressions are done along sen (or energy lines), and can be adjusted to the recipients liking of deep tissue work. No oils or lotions are used in this modality.

Though this modality had its roots in Buddhist tradition, and can be considered energy work, there are many physical benefits to Thai massage. You do not have to be a Buddhist, or look at it from the energy aspects to receive this massage or benefit from it.

Receiving Thai massage will assist you in improving flexibility, releasing muscle tension, increasing range of motion, and circulation. This modality will leave you feeling centered, relaxed, and energized. Though it is offered in one hour sessions, it is recommended to do 90 minutes. Thai massage is not indicated if you are pregnant, or have other health concerns in which a doctor may contraindicate massage.

The massage therapists’ at Total health Systems have recently gone through certification in Thai Massage, and it is now available at both of our sites in Macomb County.

References:

1.   Livestrong.com

http://www.livestrong.com/article/135880-benefits-thai-yoga-massage

2.  Relax the Thai Way – ABMP.com

http://www.abmp.com/members/articles/?article_id=627

1. Misunderstood Modality – ABMP.com

http://www.abmp.com/members/articles/?article_id=1519

1.   Asian Body Work Trends -ABMP.com

http://www.abmp.com/members/articles/?article_id=2011

5. Thai Healing Alliance International

The study, funded by the National Institutes of Health, tracked 272 patients with recent-onset neck pain who were treated using three different methods:

1. Medication
2. Exercise
3. A Chiropractor

After 12 weeks the patients who used a chiropractor or exercised were more than twice as likely to be pain free compared to those who relied on medicine.

 

“Doesn’t surprise me a bit,” Dr. Lee Green, professor of family medicine at the University of Michigan told ABC News. “Neck pain is a mechanical problem, and it makes sense that mechanical treatment works better than a chemical one.”

Dr. John Messmer who specializes in family medicine at Penn State College of Medicine agrees.

“I always prescribe exercises and/or physical therapy for neck pain,” he wrote. “I also tell patients that the exercises are the treatment and the drugs are for the symptoms.”

The exercises prescribed to patients in the study were simple and designed to be performed at home with the help of instructional photos.

Source: ABC NEWS

This year we have asked employees of Total Health Systems to voluntarily publish their fitness goals for our patients, followers, and the public to view.  On regular intervals, we will update each employee’s goals.  This is a great way to hold yourself accountable for what you would like to achieve in this coming year.  Please spend some time reading over these goals.  Please make comments or post your own goals that we may track and update over the course of the year.  As these employees reach these goals, we will highlight ways in which they reached their goals, including programs, nutrition plans, services, etc.  Good luck with your fitness goals in the new year and please help hold our employees accountable throughout the process!  Thank you – Dr. Lundgaard

Laurie Nuyens, ATC NASM:  Fitness Program Director:

New PR at half marathon distance, under 1:50:30

Complete at least one bike tour of approximately 60  miles

Complete 1 sprint triathlon

Add more flexibility to my weekly fitness routine by participating in a Yoga class, or  complete flexibility workout with TRX  once a week

Try Pilates

Get adjusted on a more regular basis

Continue with taking my supplements daily

Do resistance training 2x week

Piotr Kasprzyk, PT, Director of Physical Therapy Services:

Be faster than last year in New Baltimore Triathlon (Under 1:12:00)

Participate in my first 5K run

If I decide to run half marathon to do it under 1:55:00

If I decide to do Olympic triathlon to be under 2:40:00

To be able to do 20 pull ups

To touch ground with palms of my hands standing with straight legs.

Diane Delf, RN, Director of Wellness Services:

Drink 8-10 glasses water per day

Track food intake and exercise daily

Take Ultra Meal shake & Supplements daily

Three meals and 2-3 healthy snacks daily

Pray/Meditate daily

7-8 hours sleep daily

Diaphragmatic Breathing 5-6x daily

Spend prime time with loved ones daily

Bike/Run/walk 1x week

Swim 2x week

Resistance training 2x week

Physical Therapy Exercises 3x week

Try Pilates this year

Belly Dance class this year

Complete one bike tour this year

Complete two competitive sport events this year

Chiropractic adjustment regularly

Get massage on more regular basis

Smile, dance, stretch, play, laugh every day!

Marisa Hubinger, LMT, Staff Massage Therapist:

Lose 7% bodyfat ( Goal 23%)

Run 3 half marathons

Run a half marathon in under 2 hours

Aaron Lundgaard, DC, CSCS, Director of Clinical Services:

Get to and Maintain under 15% bodyfat (Currently 18%)

Maintain current lean body mass (currently 196 lbs)

Run a 5K in 25 minutes or under

Get my 3 lift total to 1400lbs ( 1 rep maximum of bench press, deadlift, and squat added together)

Foam roll 3 times per week

Static stretching 7 days per week

Get adjusted 2-4 times per month

Get massage 1-2 times per month

Get to 20 pull ups before Piotr…(currently can do 12)

Rose Minkiewicz, DC, Staff Chiropractic Physician:

Complete the BIA and both Resting and Exercise Metabolic tests  before the end of January

Complete 21 day SP Purification Program beginning Feb. 1st.

Run the 5k in the MC Festival of Races on April 28th and improve on my time from last year of 31 minutes.

Do flexibility, resistance, and cardio training each 2x/wk.

Continue taking my nutritional supplements regularly.

Repeat BIA with Diane in July.

Gain 6 pounds and maintain it throughout the year.

The key to better health could be right under your…toes. What do my feet have to do with it? Your feet have a direct impact on the rest of your body. Like the foundation of a house, your feet support the weight of everything above them. When a small problem develops in your feet, a subtle change in the way you walk will cause a chain reaction of adjustments in your posture and walking mechanics. These changes can put stress on joints higher up in your body, and lead to more serious problems.

GaitScan is a state of the art computer hardware and software system that helps your health care practitioner assess and analyze your feet.  This analysis combined with your practitioners’ experience and knowledge detects abnormal foot function which may be affecting your feet or other parts of your body.  Your health care practitioner at Total Health Systems can prescribe foot orthotics to help correct your specific foot and body imbalance.  You can help us by discussing any nagging foot, leg or back problems, and even by simply asking if your feet could be part of the problem.

The Orthotic Group’s (TOG) custom orthotics help rebalance your feet, reducing pain and discomfort by enhancing your body’s natural movements.  In close partnership with your healthcare professional, TOG designs orthotics that augment treatment and add to your general well-being no matter where your feet may take you!

How do I know if I have a problem?

●  Localized foot pain ●  Arch/heel pain ●  Hip or back pain-even neck pain

●  Leg/knee pain ●  Bunions, hammer toes

Mention the GaitScan to your physician or the front desk so they can schedule your assessment today!