All Pro Health

01/18/2024

Great minds think a like!

There’s a big difference between abs that “show” and abs that “help you go & move better.” There’s nothing wrong with trying to pursue a more aesthetic body BUT you should have a good foundation of core stability built first. Otherwise strength & hypertrophy ab work is like building a house on a bed of sand - the most beautiful structures don’t stand long without a good foundation.
Want to learn more? Check out my video “get abs the RIGHT way (full workout)” that just dropped on my channel - in collaboration today with .

01/09/2024

Have you continued your goals from the New Year?
-
-
This hip stretch is 2 out of 3 of the hip mobility drills.
-
-
The hip, knee and low back are very common areas for tightness & injury.
-
-
Postural issues and life itself challenge our core strength & stamina.
-
Do the work consistently & you will be rewarded with flexibility, mobility & strength.
-
-
Do the 3 hip moves at least 1x per day.
-
-
-

10/17/2023

Should I go out of network for my healthcare?
-
-
YES!!!
-
-
I know insurance is expensive.
-
-
Your health is something that you have control over.
-
-
Make sure you are getting the BEST possible healthcare and attention to your needs.
-
-
You do not want your healthcare to be decided on by a random algorithm that takes into account what your insurance company is going to pay for.
-
-
In network your doctor has to see so many more patients they can barely say hello, let alone give you the time you NEED & DESERVE as a patient.
-
-
For example: I am an out of network Chiropractor and I personally spend 45 minutes to an hour face to face with each patient I see.
-
-
My patients have access to my office cell. They may text me any questions regarding their care and treatment plan.
-
-
Look hard for a P*P that will take the time to get to know you and your healthcare needs and goals.
-
-
They will inevitably have a good relationship with specialists who see eye to eye with them and their mission as an out of network provider.
-
-
Stay strong Doctors and Patients remember that you have to be an advocate for your healthcare and your goals for an active life.
-
-
-

10/04/2023

Health Simplified!
-
-
Nutrition should be your initial focus when you start your journey to the best version of you.
-
Food is your bodies building blocks and fuel.
-
If you are deficient in any area of nutrition it will be impossible to become the best version of you.
-
-
The next highest priority would be sleep. The amount of sleep and the quality hours of sleep.
-
Your body heals and grows while you sleep. Did you know your testosterone levels are at there highest after a nights sleep?
-
-
Exercise would be the lowest on this list. If you do not execute on the first 2 you are wasting your precious time & energy.
-
-
-
The blueprint is very simple. The consistent ex*****on is where people struggle.
-
-
Ask yourself if you want to just be mediocre or the BEST version of yourself…
-
-
-

09/22/2023

Stability & Mobility
-
-
Do you understand the difference and how these concepts affect strength, performance, and injuries?
-
-
Joint Mobility is defined as the degree to which an articulation (where two bones meet) can move before being restricted by surrounding tissues (ligaments/tendons/muscles etc.) otherwise known as the range of uninhibited movement around a joint.
-
-
Joint Stability is defined as the ability to maintain or control joint movement or position. Stability is achieved by the coordinating actions of surrounding tissues and the neuromuscular system.
-
-
Our bodies are connected from the head to the toes. Alternating stability & mobility of the joints that connect our body.
-
-
You can use this concept to appropriately stretch and strengthen the different structures responsible for quality movement, balance, & power.
-
-
-

09/17/2023

WEIGHT GAIN… WEIGHT LOSS…
-
-
The equation is surprisingly simple.
-
All foods contain calories. Some foods have more calories than others. Not all food calories are created equal.
-
-
The caloric content of food can be found on its label. Be sure to check how many servings per calories!
-
-
Our bodies use the calories for fuel & function.
-
-
Different types of activities burn calories. Exercise, walking, sitting, you even burn calories when you sleep.
-
-
The key is- what do you want from your calories? Do you want to gain weight, lose weight or maintain your weight…
-
Weight gain requires a calorie surplus. Meaning you have to eat more than you expend.
-
-
Weight loss requires a calorie deficit. This means you have to burn more calories than you consume.
-
-
Maintaining your weight requires caloric intake and output to balance each other out.
-
-
-

09/07/2023

Strength Training!
-
-
I personally love strength training. It is amazing to watch the body adapt to the loads and strains placed on it.
-
-
There are some very simple rules to follow that will give you the best gains possible.
-
-
Strength or Resistance Training should be executed 3-5 times per week.
-
-
Body Parts should get at least one day, no more than 3, to rest & recover.
-
Workout sessions should be between 30 and 50 minutes.
-
-
Antagonist training is a great way to develop strength & symmetry around the joints.
-
-
-
Follow these simple rules and the gains you make will be significant & permanent.
-
-
Do not to overtrain!!!
-
-
-

08/31/2023

Creatine….
-
One of the best supplements for building muscle & strength.
-
Safe to consume.
-
5 grams per day. Preferably before a workout.
-
-
In order to build muscle you must create micro trauma in the tissue & then give it the chance to rebuild.
-
-
-

08/17/2023

Working out requires RECOVERY!
-
-
The whole idea of training is to break down muscles and tissue forcing the body to adapt to the stress.
-
-
Your body is amazing! We have the ability to respond to physical stress and get stronger, faster, & improved fitness levels.
-
-
There are 2 Major components to recovery.
-
Sleep & Nutrtion
-
While in REM sleep your body releases growth hormone & testosterone which are crucial for growth.
-
-
Your body also needs the right nutrients, or building blocks, to recover and grow.
-
Protein has amino acids which are the building blocks for muscle and crucial for growth.
-
-
Sleep - 6-8 hours per night
-
Nutrition - 1 gram of protein per pound of body weight each day is a good guideline.
-
-
Keep pushing yourself, be consistent and take recovery as serious as training. 👊🏼
-
-
-

08/01/2023

Rest, Recovery, Growth!
-
-
The Parasympathetic Nervous System is the branch of our autonomic nervous system responsible for digestion and reproduction.
-
-
If you can get your mind to relax you can tap into this system & all its benefits.
-
-
Sleeping is when growth hormone (HGH) is released, your testosterone is at its highest levels & your muscles are healing.
-
Another added benefit is focused sexual performance. Nopremature endings.
-
-
-
Learn to control your autonomic nervous system and use it to your advantage.
-
Be the master of your mind & body.
-
-
-

07/19/2023

Our nervous systems are divided into 2 systems.
-
The Sympathetic and the Parasympathetic.
-
Learning how to control these systems is crucial to performance in sport & life.
-
Be the master of your emotions and you can use these systems to your advantage.
-
Deep breathing
-
This a very effective method to help control your reaction to stress.
-
In through your nose and out through your mouth.
-
Try it next time you are in traffic.
-
-
-

03/28/2023

Are you being treated for an injury?
-
-
A lot of patients come to me after they have failed with another type of therapy or physician.
-
-
I am blown away when patients tell me they have been going to therapy for over 3 months with no adjustment or reassessment to their treatment plan.
-
-
If your therapist or physician cannot get results in 3-6 weeks it’s time to find a new doctor.
-
-
-