A good friend of mine, Dr. Lorraine Johnson of trackmom.com, told me about a really useful technique she like to incorporate. She begins her “New Year’s Resolution” immediately after Labor Day.  At first, I thought this to be an odd practice.  But after studying her concept more deeply, and actually attempting it on my own, I now see the genius.

For most of us, our year doesn’t actually begin in January, rather it begins in September.  I understand what our calendars say, but think about it.  September is when the randomness of summer once again gives way to the routine.  For many of us, September is when the summer camps and  vacations end and our kids school year begins.

In fact, it can be argued that January isn’t a change at all from December, but by comparison, September is a totally new world from the frolic and frenzy of the summer.

So as the world demands you to “get back into your routine”, I challenge you to “get back on the wagon” now!  Why wait 4 more months to do what is probably better suited now?

Think about this…if you started a 90 day fitness program now, say a Body For Life or P90X program, imagine where you would be come December?

BUT I HAVE EVEN A BETTER IDEA!!

Instead of stressing for 90 days, start today and take 10 days off the 9o day program and make it an 80 plan!! If you look at your calendar, that gets you looking and feeling great just in time for Thanksgiving.  Now you can can eat whatever you like over the holidays and not feel at all guilty about it!

If an 80 day commitment sounds too daunting, I have a simple 7 day Solution, that only requires 2 simple steps to jump start your New Resolution.

1.  For 1 week (7 Straight Days) Drink Only Water! This means no soda, no juice, no milk, no coffee/tea, no alcohol.  (If you need something warm, choose an herbal tea.)  I won’t bore you with a lecture about the benefits of clean water, but suffice it to say, this simple step may take a bit of getting used to, but after only 7 short days, you will have no idea how alive and awake you will feel. You can thank me then.

2. Start a solid multivitamin program. Visit your local Whole Foods, health store or give me a call for good suggestions.  Your program should include a multivitamin and preferably an Omega 3 Supplement as well.

Start with these 2 baby steps and then consider introducing another wellness component into your lifestyle.

If you have questions, do not hesitate to contact Dr. William Booker at Dr.Bill.Booker@gmail.com, or visit our website www.CapitolRehabOfArlington.com.

Active Release Technique: Athletic Injuries & Carpal Tunnel Syndrome

What should you do if you think you have carpal tunnel syndrome? It is recommended that you identify a provider who is trained in Active Release Technique, ideally one who incorporates a functional rehabilitation program. In order to achieve long-term results, the patient must be instructed on home care and self-care exercises that address how to strengthen weakened muscles as well as how to release the overactive muscles as well.

To read this complete article, please click here.

I miss Ray Charles.

I remember growing up and hearing stories of the 1958 performance of The Great Ray Charles on the campus of Penn State. My father often recollected about that transformative evening as he watched the legendary artist, absent of sight yet profoundly full of vision.

Over the years, I began to pay closer attention to the Ray Charles lyrics and grew to love the man.  And for reasons that are difficult to describe, when Ray Charles passed in 2004, I was deeply saddened and have missed him ever since.

Now I miss John Wooden.

It is rare to meet people who actually “get it”.  And by “IT’, I mean LIFE. As a sports fan, I have always admired John Wooden’s success as a basketball coach.  How can you overlook 10 National Champonships, including 7 in a row and 4 undefeated seasons?  If you dig deeper, you learn that John Wooden also achieved the highest level of success as a player:

-Led his High School Team to the State Championship finals 3 years in a row

-Led Purdue to the 1932 National Championship

-Inducted into the Basketball Hall of Fame as a player in 1961.

But this is NOT why I will forever miss John Wooden.

If you have a free moment, go to GOOGLE and search “John Wooden Quotes”, and then sit down and get ready to be awed!

How could one man have such depth? I never met the man, but I believe I became a better person just by reading his words.

“Be more concerned with your character than your reputation because your character is what you really are, while your reputation is merely what others think you are.”

“If you don’t have time to do it right, when will you have time to do it over?”

“Consider the rights of others before your own feelings, and the feelings of others before your own rights.”

And probably my personal favorite: “It’s what you learn after you know it all that counts.”

Are these the words of a basketball coach or a modern day prophet?

I will miss John Wooden and I have never met the man.  But I can promise you this, I am a better person because I read his words and heard his lessons.  People like John Wooden don’t come around that often, so we need to embrace them.

I’m willing to bet that some of you are still having nightmares of all of the snow from this winter! Didn’t it seem like the snow might not ever go away?With all of that snow, what’s a runner to do? Head to the gym of course. Local gyms certainly had their work cut out for them, as suddenly tread mills and other exercise equipment were in high demand! But finally, SPRING HAS SPRUNG! And although we love the benefits of an indoor workout, there’s nothing like the great outdoors! So before we enter the ‘dog days of summer,’ trade in some of your regular gym sessions and go for some outdoor fun!

Recent studies suggest that even just a few minutes outdoors can have a positive impact on your mind, body, and soul. Build your self-esteem, give your mood a boost, and increase your overall lifespan just by spending a few minutes a day outside. Not to mention, you are doing everything you can to “go green” right?? Help out the environment by limiting your use of machines and head outside for your next run…feel the breeze, smell the fresh air, check out the trees…all along the way. Don’t worry; outdoor activities are not limited to runners! Need some outdoor activity ideas?? Try working on a garden, take a stroll through your area zoo, walk to the grocery store, or even play hide and seek with the kids. No matter what your activity, take advantage of the GREAT OUTDOORS!

http://www.thatsfit.com/2010/05/04/outdoor-workouts-how-a-little-green-time-could-save-your-life/

An active exercise program is essential to maintain good health….FOR EVERYONE! Exercising should be a part of your daily routine whether you are 10, 20, 40, or 60. Regular exercise is proven to lead to better long-term health. For seniors, ages 60 and up, we want you to keep living, actively, for as long as you can, to increase your chances of longevity. But before starting any daily exercise routine, it is important for everyone, seniors in particular, to remember to Warm Up! Warm up exercises help to stimulate blood flow, to prepare your body for the elevated exercise that is to follow, and to help reduce the risk of injury while exercising. Check out the following examples of warm up exercises to help you start your daily routine off right:
1) Walking – Start by walking in place for 5 to 10 minutes. This helps to gently raise your heart rate and breathing before beginning more strenuous exercise.
2) Bicycle Riding – Hop on your stationary bicycle for 5 to 10 minutes if you are not into walking in place. Maintain your pace to ensure a proper warm up.
3) Rowing – Either stationary or actually on the water, use this warm up exercise to increase blood flow, while using your arm and leg muscles.
4) Stretching – Take care to do slow, thorough movements, to build flexibility and to avoid muscle injury.

http://www.livestrong.com/article/129030-warmup-exercises-seniors/

A young athlete never wants to hear the coach say, “sit out,” or “you’re done for today.” It’s easy for teens to think they are being punished when asked to sit out of a game because of a fall during the last play…a fall that really didn’t seem so bad. But sometimes, it is far from punishment! In fact, sitting out could save your child’s life…when you’re dealing with concussions.
A concussion is a temporary disturbance of brain function, resulting in confusion, amnesia, loss of consciousness, or loss of vision. Other symptoms include headache, dizziness, impaired orientation and difficulty concentrating.
Many coaches, parents, and young players minimize athletic brain injuries. But listen up: IT IS NOT jus t a part of the game! Young athletes should not be encouraged to “be tough” and keep pushing to remain in the game if they have experienced a potential brain trauma. You should always keep in mind that it is very easy for what appears to be a minor injury, to become a very serious injury if a player returns to the game too soon. After sustaining one brain injury, the risk for a second injury is 3 times greater, while the risk for a third injury is 8 times greater. Always, always, always, encourage young athletes to SPEAK UP! Don’t be afraid to tell a coach or another adult about an injury during play.
Keep these steps in mind about how to recognize a concussion:
1) If an athlete loses consciousness, the first step is to remove him/her from the game
2) The level of consciousness is the single most important indicator of the severity of a brain injury
a. A mild concussion may not result in any loss of consciousness
b. A moderate concussion may result in loss of consciousness that lasts 5 minutes or less
c. A severe concussion may result in loss of consciousness that lasts 5 minutes or more
3) Test the memory of the injured player. Loss of memory of events just before the injury and just after the injury is a common occurrence. A loss of memory of anything preceding the injury could be a sign of a more serious concussion.
4) Seek profession medical attention.

http://www.teengrowth.com/index.cfm?action=info_article&ID_article=1213

Let’s talk teens and sports injuries! There are two main types of sports injuries: an acute traumatic injury, and an overuse or chronic injury. An acute traumatic injury involves a trauma from a single blow to an area of the body. They can include any of the following: fractures, strains, sprains, lacerations/cuts, abrasions/scrapes, head/neck/spinal cord injuries, or bruises/contusions. Chronic injuries are the result of repetitive training or overusing an area of the body over time. These can include: stress fractures, tendonitis, growth plate overload, and repetitive motion injuries. Although acute injuries are serious, overuse injuries should not be ignored. Overtime, untreated chronic injuries are sure to get worse.
Now that we know what a sports injury is, let’s discuss prevention. Here are some tips to keep your child safe in any sports season:
1) Insist on a pre-season physical. Make sure your child is in good physical condition before playing any sport.
2) Buy appropriate equipment. Make sure any protective gear fits properly.
3) Warm up. Make sure your child has a thorough 10-15 minute warm-up before beginning any activity. Don’t forget cool down stretches at the end of any activity.
4) Drink lots of water!
5) Don’t allow sick and/or recovering children to play. Keep them at home until he/she is fully recuperated.
6) Most of all, HAVE FUN!

https://www.akronchildrens.org/cms/tips/7af13d5c04c9c9cd/index.html

Capitol Rehab is pleased to announce that Dr. Beck has recently completed his Upper Extremity certification of Active Release Technique. Dr. Beck is now certified in both Upper and Lower Extremity protocols, broadening his knowledge of a variety of soft tissue injuries.

Active Release Technique is described as “a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves.”

At Capitol Rehab-Arlington, Dr. Beck is able to integrate this very comprehensive soft tissue technique with functional rehabilitation and Chiropractic Care to provide very detailed treatment of such difficult conditions as Carpal Tunnel, Sciatica, Plantar Fasciitis, Shin Splints and Tennis Elbow.

Dr. Beck plans on completing ART certifications in Spine and Long Tract Nerve Entrapment later this year.

Capitol Rehab of Arlington is pleased to be supporting Ricardo Reinoso www.ricardoforacure.org in his work with The Leukemia and Lymphoma Society. Join us in supporting his efforts! Click here for more information.

With race season well under way I have had my nose buried in every runners/health magazine out there looking for different training advice, best foods to eat, and alternative recovery drinks.  I found a great article by liz applegate ( fridge wisdom) in the January 2010 issue of runners world that sparked my interest runners world .  The article talks about health benefits of drinking milk while training.  We all know that milk has lots of essential vitamins and minerals that are good for the body.  But according to a UK study that is mentioned at the bottom of the article, drinking chocolate milk between exhaustive bouts of exercise improves endurance more than a carb recovery drink.  Researchers think chocolate milk has a superior ratio of fats, carbs, and protein, making it ideal for recovery.   This made me very happy!  Not only can I drink one of my favorite drinks between workouts but ill also be saving money in the process!

Check out a few other articles I found on the subject (yes, one of them is from chocolatemilk.com  ha)

http://www.chocolatemilk.com/

http://nutrition.about.com/b/2007/09/27/chocolate-milk-a-sports-drink.htm