Weak core? Graham has some great info on the use of Therabands!

The Theraband ® is one of the most overlooked exercise equipment in the exercise industry. As with most training methods there are pros and cons; however in my opinion the pros for using the Theraband ® far exceed the cons, as they are portable, cheap and user friendly.

Over the past 20 years, the term core stability and core strength has gained a lot of traction in the health and wellness industry. One of the main reasons for this sudden increase in interest is due to the epidemic of lower back pain among the general population. It is estimated that over 80% of American adults have had an episode of lower back pain, and with the overly sedentary lifestyles we are leading, this number will likely stay the same until we change our activity levels. There is a distinct correlation between lack of (or less than desirable) core stability and the incidence of lower back pain.

For most of us the term core stability is translated into abdominal strength and is approached by performing a whole plethora of crunch related exercises. While the crunch does have its place in the exercising World, I will share with you some Theraband ® exercises that can aid in increasing core strength and stability.

The core muscles involve much more than just your abdominals. The muscles around your hips and pelvis are all important core stabilizers, especially the gluteus maximus and gluteus medius and minimus muscles. It is these muscles that can be effectively exercised using the Theraband ®. I use many different levels of band exercises with individuals and progress them as necessary depending on their level. Some examples of Theraband ® exercises include the band side steps, squats with Theraband ® abduction, and standing hip abduction.

Engaging your gluteal muscles will help develop pelvic stability which in turn promotes lower back stability, and is a crucial component of core strength and stability.

If you are interested in how to develop a comprehensive core strengthening program that is designed specifically for you, feel free to contact Graham at (602)-923-6600 or gjaeggi@foothillsrehab.com

Special Guest Bloggers!

As promised, Iluminar is going to have 2 guest bloggers for the next few weeks! Graham Jaeggi and Dr. Thomas Tuzzolino are going to give us their insight on some really great topics! To start off, they both want to give you guys an intro to who they are and what they do:

Graham Jaeggi

Hi, I am Graham Jaeggi, the Strength and Conditioning Trainer for Foothills Sports Medicine on Tatum and Bell. I have trained individuals for over 6 years, with 4 years here in Phoenix. Corrective exercise and functional exercise are key areas when it comes to effectively exercising. Corrective exercise involves using appropriate movements to restore muscular balance, reducing the likeliness of injuries associated with sports and exercise. This usually involves re-training certain muscles to increase or decrease their level of activity. Functional exercise involves using the body as an entire unit, as opposed to exercising one muscle at a time. Appropriately prescribed functional exercise will promotes strength that is useful in everyday activities. I use these two techniques to develop program s that are individually suited to my client’s personal needs, enabling them to reach health and wellness goals as effectively as possible.

I have worked with Dr. Bosch over the last couple of years, and collectively we have helped people elevate their resting metabolic rate (RMR) through appropriate exercise prescription along with the detailed care that Dr. Bosch provides her patients.

I hope that you enjoy the future blog posts that we have for you, and if you need any assistance in developing a workout program that is made for you, please feel free to contact me at (602)-923-6600 or gjaeggi@foothillsrehab.com

Dr. Tuzzolino

My journey into Chiropractic began back when I was 14 years old and suffered a neck injury playing football. I was taken off the field in a stretcher and brought to the hospital for testing. I was released and told to wear a neck brace and take some Ibuprofen. That’s it…!!! Over the next 5 -6 years I dealt with neck symptoms until I went to a Chiropractor and was told I had a “Subluxation”- a mis-alignment in the bone in my neck that was causing nerve irritation. There I learned more about WHY it was important to get adjusted, not just for pain, but for overall wellness.

Even being into sports, fitness, health, and wellness, along with studying exercise physiology at the time I hadn’t put two and two together about what makes us truly healthy. Through that Chiropractor I learned, what I already intuitively knew, that the body is a self-healing, self-regulating, self-maintaining organism that is controlled and regulated by the nervous system. If there is an interruption in the nervous system, the body’s ability to function fully is diminished. Every experience you have is through your nervous system and again, if interruption to the nervous system occurs the essence of life is diminished. I was made aware that Doctors of Chiropractic are the only health professionals that detect this interruption. From that moment on I knew I was meant to be a Chiropractor!

That is where my Chiropractic journey originated and from there I went on to graduate with honors from Southern California University of Health Sciences in Los Angeles and returned in 2004 to practice in the area I love to live, Scottsdale, AZ. I continue to read, educate, and grow my knowledge base to be able to help as many people as I possibly can in a safe, natural, drug & surgery free way. I look to inspire, promote and celebrate healthy lifestyles by guiding my practice members and my community to a new experience of life. I take an active part in my community by speaking to many groups, businesses, and organizations, both young and old, and enjoy contributing to charities my time and donations whenever possible.

It is my true purpose to create the ULTIMATE healthcare experience through EDUCATION and AWARENESS of true optimal health and wellness as a result of a FULLY functioning nervous system so that we can all live the best life possible!!!

North Scottsdale Family Chiropractic--480-588-5111

Frozen treats!

It’s hot and I don’t know about you, but I’ve been craving cold, creamy desserts! I’m going to try not to go overboard this year (keyword: try), and choose quality over quantity!

Frozen yogurt

· A lot of places claim to have probiotics in their product, but most of the time they are not live and active so you won’t benefit from them L

· Most froyo is low-fat or fat-free, but this is not necessarily a good thing. When these desserts don’t have much fat, they have other things to give them the texture that you like; these additives can be worse for you than fat! Also, your average froyo has between 13 and 20 grams of sugar per half cup serving. Most cups at self-serve restaurants is 16 ounces, so if you filled this you would end up with about 80 grams of sugar… 80 grams would be 16 teaspoons just to put this in perspective!

· If you are craving froyo, check out Tasti D-Lite, which contains only 13 grams of sugar per half cup serving.

Ice cream

· Sweet Republic is locally owned and they use dairy from Arizona dairy farms. Everything (including toppings!) is made from scratch using high quality ingredients and no preservatives or anything artificial. They have your typical chocolate and vanilla along with unique flavors like “Banana Foster,” “Honey Blue Cheese,” and their famous “Salted Butter Caramel.” If you are looking for ice cream this is definitely the place to go! If you don’t live nearby, Whole Foods also carries it!

· Lee’s Cream Liqueur is a two-for-one treat, combining ice cream with alcohol! Lee also creates her ice cream from scratch using top of the line ingredients. Some flavors include Black Russin with Kahlua, Champagne, Birthday cake with Scotch, Passion Fruit with Vodka, and Raisin Rum!

Gelato

· Gelato is similar to ice cream but is not made with cream and does not have added air, making it more dense. It is also softer, almost the consitency of froyo. Their nutritional profiles are pretty similar.

· Gelato Spot has realllly yummy gelato. There are a lot of flavors to choose from, but my favorites are the Stracciatella, Roche, Peanut Butter Cup, and Pistachio!

Coconut Milk Ice Cream

· If you want to have a more nutrient-dense dessert, pick up Luna & Larry’s Organic Coconut Bliss from whole foods. This is a product that is made from actual coconut milk, so the fat content may seem high (~18g per ½ cup serving), but it is a medium chain triglyceride, which is actually really good for you! I also like that I actually know what all of the ingredients listed on the label are J

Remember that most of these treats contain dairy, which leaves many of bloated and icky. Sorbet, dairy-free yogurt, fruit flavored gelato, and coconut milk is the best way to avoid this feeling, but if you’re like me sometimes you just need that chocolatey, caramel concoction. There’s good new though! Digestive enzymes help to break down what our bodies can’t do very well on their own, so come in to Iluminar and we’ll give you 10% of these. The moral of the story here is that dessert is treat and should be enjoyed in moderation. High-quality, local, and preservative free products are a great way to do this!