Chiropractor Letter


 
Thanks to everyone who wrote to us over the last couple of weeks, we’ve been flooded with emails!! By far the most common question that we have gotten has been, “Can I still work out even if I am experiencing back pain?”
 
The answer is a resounding YES! 
 
We work with hundreds of patients that are actively under chiropractic care and are actively in pain. We are still able to give them an affective workout that incorporates a challenging weight and not only protects their spine but also strengthens it and improves their flexibility as well. Our goal with all of our patients at the clinic and clients at the gym is to help them meet their goals and improve their quality of life.  
 
The beautiful thing about AOS and Corrective Strategies is that you’re not simply moving weight around, you’re mimicking natural movement patterns that the body is designed to perform, while adding weight to the mix, and without over stressing the joints (vertebral joints in particular). That is what really sets this program apart and why it has been such a safe and effective tool for us to use in the clinical setting , even for those patients that are suffering from back pain.  
 
Now, obviously, there are exceptions……if you can hardly get out of bed in the morning due to back pain, probably not the best day to “go heavy” on snatches. But, even on those days, you can still do something! Do deep squats while hanging on to a door (with the door open, hold on to the doorknobs on both sides of the door and squat as low as you can get, hold for a few seconds then rise back up), do some Sumo Deadlifts with a lighter weight than usual, just keep your body moving! Use common sense, listen to your body and consult with your Chiropractor!  
 
We get lots of emails from all over the nation seeking advice on workouts and the effectiveness of KB’s as not only a training tool but as a rehabilitation tool as well. We are proud to report that, when used properly, KB’s and Corrective Strategies can be one of, if not the best, tool for both.  
 
That’s why we teamed up with Anthony and Punch, not only for our Punch Gym here in WI, but also to create Corrective Strategies Rx, a rehab system for Chiropractors based off of Anthony’s proven Corrective Strategies progressions. If you’re a Chiropractor, you need to check this stuff out!  
 
If you have any questions about these exercises or kettlebells as they relate to specific injuries or therapeutic exercise, please feel free send us an email at punchgym.wi@gmail.com with “Women’s Page” in the subject line, we’ll get back to you as soon as we can and we may pick some of your questions to include in another Women’s Page article. 
 
 
 
ARTICLE
 
ALOHA, ART OF STRENGTH
 
“I mounted my board in bumpy seas and headed down the coast to enjoy miles of empty shoreline.  It was then that I realized that I am training to do the things in life I enjoy.” 
 
That’s what Sandi in Hawaii had to say about what kettlebells have done for her. The excitement of kettlebells and AOS is spreading everyday and has even reached the island of Kauai in Hawaii. She has a part-time training business and has been introducing kettlebells to as many people who will listen to her. It’s a lonely task.  She lives in a small area. There’s not much around and people, as Sandi says, “have never heard of, let alone seen a kettlebell,”  even more so than around here. Most of all, she has to find the motivation on her own. She says, “It can be a lonely sport and there are times when I doubt myself.” Indeed, it is a very individual sport  It’s you having to push against yourself. You’re going to have to push yourself to get out of your comfort zone. You have to push against your limits. The trainers can’t do that for you. You have to do it yourself.   
 
You have to have the motivation. So where do you get it from? Some people can dig deep within themselves to find it.  They realize they want health, good looks, strength, and athletic performance  However, it’s not always easy to find the driving reason to push yourself. Maybe there’s a trainer who’s trying to persuade you. Maybe not.
 
 
Sandi kept at it, but she wasn’t sure why. All she did was train. She was mostly on her own wondering if she was doing the right thing. Now, 43-year-old Sandi says, “I’m really happy with the way my body looks. I can stand-up paddle board longer; I can run longer distances. I can focus more on my day job in sales, and I have more patience with my 20-year-old daughter, whom most people can’t believe is mine.” 
 
In Sandi’s case, her epiphany came when she mounted her paddle board in bumpy seas and enjoyed miles of scenery she could never have otherwise seen. What a great vacation she had because of kettlebells! Now Sandi has a clear idea of what her motivation is.   
 
 For those of us who are not paddle boarding in Hawaii, there are all kinds of other possibilities which we each have to find for ourselves. Perhaps you already know what you want or have just a vague idea. Or else, you’re doing kettlebells just because you’ve heard how great they are. 
 
In time, you may find that your clothes fit better or running has become easier and more enjoyable. It’s different for each person. It could be anything from looks to health to balance or athletic skills, or healing. Whatever it is, one gets there the same way with AOS training.   
 
In preparation for her recent tournaments, Kat did not use any golf-specific training. She relied exclusively on the AOS workouts. They did for her what they can do for anyone - enable one to improve on anything one wants to do. All the different motives that clients can have can be effectively targeted by building up one’s control and strength. However these are used, they will improve one’s endurance, movement, and confidence. 
 
Kettlebell training can be fulfulling and certainly make you feel like you’ve really done something. Even more that that, it helps you to  be able to do what you want. You can be on a team or alone, in a competition or not; kettlebells can become a part of who you are.  They can help you do what makes you happy. In that way, kettlebells can make you better.  That’s what Sandi found. That’s what I found, and it can be the same for you. 
 
FIT TIP 
 
STACI PICK
 
From Reebok, the Easy Tone Rush has been sweaping the gym and is Staci’s new favorite training shoe.  Here’s what Reebok is saying is just one of the benefits of wearing the Easy Tone Rush: 
 
Easy tone uses balance pods in the shoes to create natural instability, much like walking on a sandy beach, which encourages toning through increased muscle activation in 3 key areas of the leg
 
DO THIS
 
Ice Bath
 
After a long run or a grueling kettlebell workout, sit in an ice bath! The rush of blood that is delivered to your muscles when submerged in such cold water pushes out all the lactic acid and other trash hanging out in the cells and promotes super speedy recovery. Simply fill up the tub with cold water and dump several bag of ice in. Try to stay in for at least 10 minutes. I definitely want your feedback after you try this! 
 
 
EAT THIS
 
TOFU
 
2 pounds extra-firm tofu, drained and sliced
 
1 mango sliced
 
1 red bell pepper, cut into long slices
 
MARINADE
 
2 teaspoons olive oil
 
3 cloves garlic
 
3 tablespoons chopped ginger
 
1/4 cup chopped yellow onion
 
2 large mangoes, chopped
 
1/4 pure maple syrup
 
1 cup vegetable broth
 
2 tablespoons red wine vinegar
 
1/4 cup lime juice
 
1 cup orange juice
 
1/4 teaspoon allspice
 
Dash of pepper
 
Dash of salt
 
DIRECTIONS
 
Directions:
 
In a medium saucepan combine the oil, garlic, ginger and onion, saute over medium heat for about 5 minutes. Add the chopped mango and sauté for another 5 minutes.
 
Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes.
 
Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth.
 
Place the sliced tofu and mango marinade in a sealable plastic bag or a plastic container with lid. Marinate in the fridge for one hour or overnight.
 
Preheat the oven to 375 degrees. Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade. Bake for 20 minutes.
 
Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes.
 
Serve with brown rice and steamed broccoli.
 
BREAKDOWN
 
One serving equals:
 
219 calories, 1g fat, 7g carbohydrate, 4 g fiber and 9g protein.