Are you one of the millions that make a New Year’s resolution every year to lose weight and you always end up breaking it?  Maybe you need to change the way you approach your resolution.  Instead of thinking that coworker’s birthdaycupcake has broken your resolution, just get back on the wagon.  Think of your resolution as a work in process.  Perfection is not the only way to reach your goal.  Sure, perfection is fabulous. But if you have that cupcake, just get back on the treadmill and eat perfectly the rest of the day and the day after.  One strike does not mean you’re out.  It’s only a small setback.

Here are a few tips, to help you reach your goal.

1# Don’t set your goal too high.  Baby steps.  If your goal is to lose 15 pounds, start with 5.  Once you achieve that, than set your goal to lose 5 more.  The smaller goals are more obtainable in a shorter period of time and you’ll have a lower chance of getting frustrated and quitting.

#2 Don’t make 100 New Year’s resolutions.  It’s hard to concentrate on multiple tasks.  Put all of your energy and focus into meeting one goal.  You’ll have a better success rate if you don’t spread yourself so thin.

#3 Tell everyone about your resolution.  They will help you stay on track by asking you how you are doing with it, encouraging you not to cheat, and scolding you if you do cheat to get back on the wagon.

#4 Reward yourself.  If you are doing a great job, set a time length or mini weight loss goal to treat yourself to something like a hot tea at the local café or a buy yourself a present at the mall.

#5 Choose a better time to start your New Year’s resolution rather than a date dictated by the rest of the world.  Some people tend to make it to the gym more often when it’s not so cold outside and have more chance of success with a Spring start!

I found this video on ABC News, not only helpful, but extremely timely.  One of our Physical Therapists, Barbara Fallon-Wallace is in her 6th month on pregnancy AND is also a competitive runner.  There are 3 key points to take away from the video:

1.  Being active, especially during pregnancy, is always better than choosing to be inactive.

2.  Active women recover faster, post pregnancy than less active women.

3.  Pregnancy is not a disease, merely a condition.  You are healthy, so work to remain healthy.

Enjoy the video.

http://abcnews.go.com/Health/video/running-pregnancy-safe-safety-baby-fetis-infant-health-excercise-workout-fitness-11825606

The health care debate was a long and tedious one,  but like it or not, many items in the new Health Care Reform Bill will take place between now and 2015.  Surprisingly, most Americans are completely unaware that September 23, 2010 was the day several health care items went into effect.

Here are 5 Things That will Affect You Today, and 3 Things You Should Keep Your Eye On:

Consumers can now:

1.  Receive cost-free preventative services. “New” plans must cover preventative treatments such as costly vaccinations, colon-cancer screenings, diabetes tests, cholesterol tests and flu shots.   For more detailed explanations of what qualifies as preventative services, go to www.healthcare.gov. (Note: when they refer to “new plan” they mean a plan you sign up for after Sept 22nd. Existing plans are exempt, but there are new limits on how much your costs can rise from now on.)

2.  Under the Affordable Care Act, if your plan covers children, you can now add or keep your children on your health insurance policy until they turn 26 years old.  Who knew the Feds would make it easier to “mooch” off your parents?  Children can live away from their parents, even be married (as long as you are under 26) and still be on your parents health plan.  BUT…the child is NOT covered if their employer offers a health insurance plan that they would be covered under. There are a couple details with how to enroll, you can get those answers at www.healthcare.gov.

3.  Access to out-of-network emergency room services: In the past, some health plans would limit payment for emergency room services provided outside of a plan’s preselected network of emergency health care providers, or they would require that you get your plan’s prior approval for emergency care at hospitals outside of its networks. This could mean financial hardship if you get sick or injured while away from home. The new rules prevent health plans from requiring higher copayments or co-insurance) for out-of-network emergency room services. The new rules also prohibit health plans from requiring you to get prior approval before seeking emergency room services from a provider or hospital outside your plan’s network.

4. You can choose the primary care doctor or pediatrician you want from your health plan’s provider network and that you can see an OB-GYN doctor without needing a referral from another doctor.

Insurance Companies Can No Longer:

1.  Deny Coverage to Kids With Pre-Existing Conditions. This condition only applies for children under 19, AND doesn’t apply to individuals who may have been “grandfathered” into.   A grandfathered individual health insurance policy is a policy that you bought for yourself or your family (and is not a job-related health plan) on or before March 23, 2010 (the date that the new law was passed).

2.  The Affordable Care Act prohibits health plans from putting a “lifetime” dollar limit on most benefits you receive. The Act also restricts and phases out the “annual” dollar limits a health plan can place on most of your benefits—and does away with these limits entirely in 2014.  Previously, insurance companies could put annual and/or lifetime limits of how much money could be spent on you in a particular year.  This is no longer the case.

3.  You have the right to Appeal any Claims the Insurance Company may have denied payment on. If the insurance company reviews your claim and denies a second time, you have the right to have your claim reviewed by an independent reviewer who does not work for the insurance company.  Again, I advise you to go to www.healthcare.gov to better understand this provision.

As more information comes to light about the new Healthcare Rules and Laws, we hope to share them with you.

I ran the Inaugural Woodrow Wilson Half Marathon this past weekend.  Having trained for a full marathon in the past, I took the challenge of 13 miles a bit lightly.  Although the race went fairly well, my various post race symptoms ranged from soreness through my lower body to an unyielding case of lightheadedness. I was reminded of the 6 Post Race Must Do’s For All Distance Runners:

1.  Re-hydrate: This is an obvious one.  What may not be as obvious is that your re-hydration must include mineral replenishment.  Most people think of Calcium and Sodium when we talk of minerals, and although these essential minerals are important, the replenishment of Potassium and Magnesium are more critical.  Look for sports drinks that list Potassium and Magnesium high on their list of replacement minerals.

2. Re-Load The Carbs: Most endurance athletes are familiar with the concept of “Carbo-Loading” prior to long distance races.  What often goes overlooked is the need to replenishing your body with carbohydrates after the race.   During exercise the body breaks down glycogen in the liver into glucose, your body then converts glucose into energy. When the liver stores of glycogen run dry, the athlete may experience the effects of “hitting the wall”. Following a race, your body continues to burn up whatever glycogen it can find.  Replenishing with carbs will replenish the glycogen stores.

3.  Ice Bath : I understand that the immediate desire following a race is to take a nice hot shower.  But remember, all of that running and wear and tear has put your body in a full- on state of inflammation.  Ice baths will help to close off the vasculature, and will help to pump the inflammation and lactic acid out of the soft tissue and into the blood stream. It’s not a whole lot of fun, but your body won’t be as sore and you will be thankful you did it.

4.  Foam Roll: Create a mechanical advantage by using a foam roller to gently roll out the knots, adhesions and scar tissue that may have formed in the hamstrings, IT band, quads and calves. Every runner I work with who owns a foam roller swears by it. You will too.

5.  Double Down on You Multivitamins: I recommend you take a another serving of your daily multivitamin and Omega 3 Fatty Acid (fish oils).  If you took them the morning of the race, take another dose, if you forgot to take them before the race, double down after the race. Your body is depleted of important vitamins, yet needs them more than ever immediately following a race or long run.

6.  Schedule your visit with your trusty Massage Therapist or Active Release Technique Specialist. Long periods of running will result in overactive muscles, and overactive muscles will result in injuries of the Joints as well as the other surrounding muscles.  Muscle work 24-48 hours Post Race is not just a special treat for a job well done, it is often the key to a speedier “Post race recovery.”

It is so easy to blankly say, “I support the troops”. But it takes much more to actually get involved!

I want to introduce you to an organization that I am supporting and would like you to consider supporting as well.  The name of this charity is Luke’s Wings, it was co-founded by Fletcher Gill and Sarah Wingfield.  Their mission, is to connect service members who have been wounded in battle with their family and loved ones.  Luke’s Wings raises money to purchase plane tickets and accommodations for a family to travel to the Hospital or Rehabilitation facility of their family member wounded while serving our country.

Luke’s Wing’s has been providing its services to the families of our heros for just under 2 1/2 years.  They are a 501 (C) non-profit organization and rely on the generous contributions of individuals and businesses.

Visit their website, I think you will be moved to get involved, just as I was.

In a couple of weeks I am heading to Minneapolis to take my Spine certification in Active Release.  I am extremely excited about this particular credential because it will complete my full body training (Upper Extremity, Lower Extremity and Spine) in the Active Release Technique.

Although I have been treating soft tissue syndromes and injuries for quite some time, I continue to find that the more opportunities I have to be around talented practitioners, and practice side by side with them, the more sensitive and precise my diagnostic and treatment skills become.

Of all the populations we treat with ART, runners seem to be the group that are collectively the most sensitive to ART treatments and seem to respond the best. I recently came across a good article written in The Running Times by Tamara Rice Lave, Ph. D.  Dr. Lave represented the U.S. in the marathon at the 2003 IAAF World Track and Field Championships in Paris.

Later this year I will complete the Active Release Certification in Long Nerve Entrapments as well as a Masters Program with the founder of ART, Dr. Michael Leahy.

If you have never been suffering from chronic pain or a nagging injury, I highly recommend seeking the advice of someone certified in Active Release.

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.

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.