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Move Better Chiropractic & Fitness

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Move Better Chiropractic & Fitness

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04/17/2026

Doing the full Indian Club routine as a warmup before swinging the heavy club.

What did you train today?

04/16/2026

Sprinting is, in my opinion (and I'm not alone here), the best way to develop explosive power.

We all know that as we age we naturally lose muscle mass. That's why strength and resistance training is so important. But, we lose power at a faster rate than we lose muscle mass and strength, so it is even more important to train explosively.

Power is the ability to use your strength quickly. You can be as strong as an ox, but if you can't summon it quickly...?

I say it's the difference between just stubbing your toe and falling on your face.

So start sprinting. Running as fast as you can in short burst. But don't start there all at once (that's a good way to pull a hammie). You do need to build up to full sprints.

I just did my first sprint session of the season. I probably only worked up to half speed.

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04/14/2026

Lifts and chops

Fascia and training it seems to be all the rage in fitness these days. But, what is it?

Fascia is connective tissue, distinctly different from muscle. It surrounds all the muscles and allows them to glide over one another. (Pull the skin off a chicken breast. The milky white film that separates the skin from the muscle is the fascia.)

According to the book Anatomy Trains, fascia connects muscles in a connected trail.

The Spiral Line is continuous from the right foot, up the leg and connects the right hip to the left shoulder, across the back, and back down from the right shoulder to the left hip and down to the left foot.

You cannot specifically train the fascia. Keep it hydrated so it can glide across the surface of the muscles and stay active - movement.

But we can take advantage of the patterns they create.

Cable lifts and chops train that cross body diagonal pattern.

Start with a symmetrical stance then progress to a staggered stance, then progress to a dynamic lunge and chop.

You have to train acceleration and deceleration under control while connecting the hip to the opposite shoulder through the core.

I got this idea from

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04/10/2026

We call it the fan run in the office (I'm sure it has a real name in the fitness world).

Set up 4 cones in a fan like pattern

Run from 1-2-1-3-1-4-1

Did you train today?

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Call (302)836-6443 to schedule a complementary consultation and get started today.

04/09/2026

Getting older means more accumulated trauma and insults to the body.

And the more accumulated trauma and insults, the more time you need to spend over coming them and preparing for dedicated training.

I like this advice. Spend some time every day per decade of life on soft tissue work and mobility.

So if you are in your 20's, you are actually in your third decade of life (your first decade is birth to age 10). You should spend some time three days a week on soft tissue work and mobility.

What does that mean?
Soft tissue work like foam rolling, The Stick work, massage. I would include chiropractic in that mix.
Stretching, joint flexibility, and muscle mobility work.

If you're not already doing this, dedicate some time before each training session on soft tissue work. Some days you may even need more time on soft tissue work than actual training time. But that time will be worth it.

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Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

04/08/2026

Indian Clubs

Practicing some inside mills with a beautiful 7 pound Koa wood club.

If you would like to learn how to use clubs so that you can...

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

04/03/2026

The morning class getting after it with a little obstacle course.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

04/02/2026

Chiropractic Works!

Chiropractic should be the first treatment choice for lower back pain. Because it is effective in reducing pain - it works!

But, chiropractcic is so much more.

Research is showing improved blood markers for stress and inflammation after a course of chiropractcic treatment. Meaning chiropractic affects many other systems in the body.

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Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

04/01/2026

Indian Clubs

Hindu Squats
Hindu Push-ups
Heavy Club Casts
Rope Climb

Threw in some jump rope and shadow boxing for a full conditioning workout.

These are the types of things we program in our office to help you...

Move Better Look Better Feel Better
Call (302)836-6433 to schedule a complementary consultation and get started today.

03/31/2026

Hip Thrusts

Here's a way to progress or make your hip thrusts harder with the equipment you may already have at home.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

03/27/2026

Here's a little mobility flow I've used as a warmup before the main lift.

Remember, not every training session has to set personal best records. Sometimes you need to dial it back a bit and focus on flow, or mindfulness, or recovery.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

03/25/2026

Indian Clubs

Pendulum swings

This move is a rotational clean. It is a way to develop powerful rotation.

Barbells, dumbbells, and kettlebells are great for building strength and power. But they only really train the saggital plane - up and down or forward to back.

Swinging a club or bat, throwing a ball or punch, or wielding a sword requires powerful rotation starting at the hips. Heavy clubs can help you develop that.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

Address

1400 Peoples Plaza Suite 224
Newark, DE
19702

Opening Hours

Monday	9am - 6pm
Tuesday	9am - 6pm
Wednesday	9am - 6pm
Thursday	9am - 6pm

Telephone

+13028366443

Website

http://www.movebetterchirofit.com/

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