10 Minute (or more) Total Body Workout

This workout is best used on days you are short on time.  After all, a quick workout is better than no workout!   How it works: This workout is based on the idea the intensity is more important than duration.  Below you will see two sets of seven exercises.  Chose one set to do each day.  The key to remember with more intense, shorter workouts is to really push yourself!  So do these with a workout buddy and compete, or count reps and try to beat your last record each time. Do each exercise for 20-30 seconds. Rest for 10 seconds, and then start the next exercise. Continue doing the circuit of 20-30 seconds of exercise followed by 10 seconds of rest, until you've done all seven exercises.  This completes one circuit.  After you complete one full circuit rest for 60 seconds and begin a second, or third, or fourth round.  So, this way you can customize the workout duration to suit your needs.   Circuit #1 Body-weight chair squat: Stand with your hands behind your head. Sit back at the hips and bend your knees to squat down.  Squeeze your glutes and push back up. Plank pose: Place your forearms on the floor (shoulder-width apart) and straighten your legs behind you so your feet line up with each other. Lift your hips and torso off the floor. Focus your eyes on the floor beneath you so your head is in neutral alignment with your spine. Back extension: Lying on your stomach with your arms at your sides (with palms up), inhale and lift your head and torso up off the floor into a back bend.  Your feet may stay down, but for more intensity, lift them as well.  Go as high up as you can.  Hold the up pose for a moment; then, as you exhale, lower yourself back down. Jumping Jacks. Forward lunge with band pushes: Take a large step forward with one leg and push both arms straight out in front of you.  When your front thigh is parallel to the floor, hold for 2-5 seconds and return.  Repeat with your other leg and arms. Dumbbell or band biceps curl to an overhead press: Stand holding a pair of dumbbells with an underhand grip (palms facing forward) at arm's length next to your thighs. Without moving your shoulders forward, move your arms slightly back behind you. Curl the weights up to your shoulders, then rotate your arms as you press the weights overhead so that your palms face forward at the top of the move. Pause for 2 seconds and then return to starting position. Lying Swiss-ball triceps extension: Grab a pair of dumbbells and lie face-down with your chest on a Swiss ball with your arms bent 90 degrees. Keeping your elbows and upper arms stationary, straighten your arms. Pause for a count of two, then slowly return to starting position. Circuit #2 Squat with alternating arm pull: Stand with exercise bands with handles in your hands attached to a low point. Sit back at the hips and bend your knees to squat down. Squeeze your glutes and push back up. Once up, pull the bands into a row. Step ups: Stand facing a step or bench or sturdy chair. Place one foot on the bench and push down through your heel to lift your other leg up to the step and drive the knee up. Return to the starting position and finish the reps with one leg before switching legs and repeating the exercise with the other leg. T push-up: With hands placed shoulder-width apart on the floor, do a push-up. When your arms are straight, lift your right hand and rotate to the right so you raise your right arm straight up over your shoulder and your body forms a "T." Bring the arm back to the floor. Do another push-up and alternate arms. Mountain climbers: Get in a push-up position, but with your feet staggered on two good-sized hand towels. Make sure you are on a surface that will allow the towels to move back and forth under your feet. Move feet back and forth (bring one knee in toward your body, then the other) as fast as you can under control. Swimmer's lat pull: Use an anchored exercise band. With feet shoulder-width apart and knees slightly bent, lean over at the hip - don't roll your back - until your upper body is almost parallel with the floor. Extend your arms in front of you as you grip the band handles. Draw your arms down and extend them in back of you until they are at hip level. Then reverse the motion and repeat. Backward lunge: Stand with your feet together, facing and holding exercise bands with handles in each hand. Move your left foot backward and pull the handles into a row with elbows at your side. Keeping your head and chest up, bend both knees to lower your body. Return to the starting position. Alternate legs so you work both sides of the body. Single-leg Romanian deadlift: Stand on one foot. Keeping the arch in your spine, push your hips back and lower your hands. Press your heel into the floor to return to standing. Do equal amounts on both legs.   Source: Tucker, Jeffrey. To Your Health. October 2009.

Back to School Worries? Check out all the ways we can help!

At Smith Family Chiropractic, we realize back to school time can be stressful for parents and children!  We would like you to know we can help in many ways as you make this transition.  Check out some of the services we offer for children that you maybe weren't aware of.


Neurological support for reading, learning, and attention
Our doctors specialize in functional neurology.  With their specialized training our doctors will complete, quite arguably, one of the most thorough exams your child has ever had.  Then, we will test them with our cutting edge diagnostic technology.  With the information obtained from these exams our doctors are able to assess which part of the brain is not working correctly, or where the brain is not communicating optimally.  They will then prescribe a specific rehabilitation program that forces the brain to repair/rebuild that part of the brain.

High quality nutritional support for health and brain function
It's true, our children do not eat as well as they should.  It's also true that the nutrients we give them make a big difference.  At Smith Family Chiropractic, we offer only the best in quality and the support you need to go along with it.  We carry items for general health, gut/digestion health, immune support, and brain health.  Stop in and ask our staff today what is best for your child to help them succeed in school.

Chiropractic support for injuries and wellness
We often underestimate the benefit of consistent chiropractic care for our children.  With all of their activity they take multiple falls, which often causes misalignment.  Rather than having your children just get 'used to' feeling this way, bring them in to see us for repair.  We guarantee you will be pleasantly surprised with the thorough care they get at each visit.

Performance enhancement for athletes
With our doctors' training in functional neurology and the specialized testing equipment we have, we are able to identify inefficiencies in athletes' brains.  For instance, maybe there is one corner of the net that your hockey player can never quite hit as efficiently as the other corners, no matter how much he/she practices.  Or maybe, they just can never quite make that shot in the hoop from one side of the court.  With our methods, we may help you see it is not due to lack of practice, but instead a brain inefficiency that can be corrected.

Sports physicals
These types of physicals often seem like one more nuisance to prepare for school.  However, at Smith Family Chiropractic, our doctors will make this worth your while.  They will thoroughly examine your student to be sure they are ready to play.  Give us a try, we promise you will be surprised!

Nutrition counseling for children and families
Now that we are in the season of more routine, often our meal times are re considered.  We can help you and your family as little or as much as you'd like.  Sometimes patients come to us with a disease process in place that they'd like to manage with nutrition, and other times, they just want to improve function and health with nutrition.  Whatever your case is, we can help!

Concussion care and rehabilitation
After our doctors completed their post graduate studies in Functional Neurology, they spent three more years in more post graduate studies specific to Concussion Care with Functional Neurology.  So, if you suspect your child has had any type of head injury, even if you are not sure how severe, we can help.  Our doctors will perform a thorough exam and do extensive testing, then offer a rehabilitation program specific to your child.  See us today, if your child has had an injury!

We'd love to help you and yours make this school season wonderful!