“Dr. David Moore is a 100 Year Lifestyle Affiliate Office. This newsletter is reprinted with permission of The Family Practice, Inc.” 

Are Your Family and Friends Healthy?

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 If you, your family and friends are healthy, consider it a blessing. The opportunity to gather and enjoy each other’s company without the worry or burden of suffering loved ones contributes greatly to a healthier holiday season. 

   If you and your loved ones fall into this category, consider taking your health to new levels. When faced with choices between healthy foods and unhealthy foods, choose the healthy ones. Make exercise your first priority by exercising first thing in the morning so that you do not get swept away by holiday activities and miss out on your workout. Schedule your adjustments in advance so your nervous system stays healthy and your body is more resistant to stress.   

Re-Dedefine Your Family Time

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  When you are making plans to gather with family and friends, do not just make appointments to gather around food and drink. Gather around going for walks in the woods or hikes in the mountains or on the trails. Gather around fresh air and sunshine. If the sun is not out or the weather is bad in your area, take a fitness class together. If you have young children, this will help them to build healthy habits and values that can last a lifetime.  

   When planning your holiday meals, experiment with healthier recipes. Look for dishes that call for fresh ingredients. Download five or six recipes from your favorite cooking website and have the people you will be gathering with do the same. Talk about them and decide which ones would be fun to experiment with. Mix in a new, fresh, healthy recipe with the other foods that you like to eat and bring balance to your holiday meals, making them less destructive to your body. Each year you can experiment with new recipes. 

Before you know it, your holiday meals will become both delicious and healthy.  

   This can help you get off the weight loss, weight gain roller-coaster ride that has been a plague for so many people and you will leave your holiday table guilt-free and empowered.  

 If you or any of your friends or family members are experiencing pain or ill health of any kind this holiday season, this is all the more reason to make healthy choices a priority. By following these guidelines and removing pressure from the spine and nervous system with chiropractic care, this holiday season can become an opportunity to embrace a healing path and a healthier New Year.  

Are You Sharing Your Health with Your Family and Friends?

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  Healthy gift giving can change a life. Many people are turning to healthy gift giving as a way to say, “I love you, I care about you, your health is important to me.” Your willingness to invest in the well-being of those that you love can go a long way to inspiring people to choose to invest in themselves. This action on your part can even act as an intervention to someone who is really in trouble and in denial about their health.  

   Healthy gifts can include a gym membership, exercise shoes, a heart monitor, a chiropractic examination or a series of chiropractic adjustments. We have gift certificates available in any amount you choose. While so many gifts are forgotten within 30 days, healthy gifts can be life changing and may be remembered for a lifetime.   

   Everyone deserves to be healthy and express their full potential from the time they are born through their last breath of life. This includes you and your loved ones. We hope that you enjoy the healthiest, happiest holiday season ever. 

Great Healthy Gift Idea…

Get your copy of The 100 Year Lifestyle

One of the gifts that I frequently give patients is The 100 Year Lifestyle.  We use it as the basic text in my Chiropractic office in Clifton, NJ.  Dr. Eric Plasker has mapped out the way for you and your family to live and express your lives with the quality that you deserve.  Check it out here.

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If you don’t do any other exercise, at least stretch!

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It may be the most important, the most beneficial exercise there is. It also happens to be the cheapest and the simplest, requiring exactly no equipment, nada floor space and zero in the way of special clothes. 

It’s stretching

You may have known that stretching increases flexibility, allows for easier movement and better balance. But did you know it relieves low-back pain, reduces muscle soreness, promotes relaxation, improves posture, agility and athletic performance? It also reduces tension, improves circulation, reduces anxiety, stress, and fatigue, improves mental alertness, decreases the risk of injury, makes your work easier, tunes your mind into your body and just makes you feel better! 

Stretching conditions the muscles for exertion and exercise, making every muscle movement more efficient. Sound interesting? Ask for a list of stretches that can help your particular spinal pattern and then apply these simple rules: 

7 Rules for Stretching

1. 

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   Always warm up your muscles for at least five minutes prior to stretching. Good warm-ups include jogging in place, slow biking and jumping jacks. 

2. When you start, never bounce or bob. Not only is this less effective than simply “holding” the stretch, but it can also be very dangerous and lead to injuries.
3. Always perform each stretching exercise in a slow, controlled manner.
4. Exhale as you begin the stretch and then relax and breathe normally throughout the stretch.
5. Hold each stretch for 20 to 30 seconds.
6. Stretches should feel slightly uncomfortable, to “feel the stretch” in the muscles, not the joints. There should be no acute pain.
7. Always complete each stretch for both sides of your body or limb in the same way.

At my Chiropractic practice in Clifton, NJ, I give my patients stetches early on in care to do at home.  Chiropractic adjustments restore joint mobililty and take the pressure off the nervous system.  Optimally the goal is to first “Mobilize”, then “Stabilize”, and finally “Strengthen-ize” (my word).  For more free information check out the following: 

Join our FITTER YOU Facebook Group- your FREE online Health Club

Listen to 30 Minutes to Living Longer on Blog Talk Radio

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You Can Measure Your Degree of Wellness

Are You Creating Wellness?

As you embark on your journey towards a ‘Fitter You’, you will need both a clear starting and ending point.  The only way to know,  if you are getting anywhere is to measure your progress with objective data.  In my Clifton, NJ chiropractic office, I use the Creating Wellness Assessment System (CWAS).  We are one of over 300 centers in the world, trained and certified to measure your Wellness Quotiant (WQ).  Using state-of-the-art, scientific technology and a comprehensive lifestyle questionnaire, our assessment evaluates your wellness in each of the 3 dimensions: physical, biochemical, psychological.  The Creating Wellness Assessment Syestem measures and records such factors as nervous system function, body composition, stress response – and over 50 other factors that are crucial indicators of your over-all wellness. This evaluation allows us to focus on the specific needs that must be met in order for you to increase your wellness in all 3 dimensions.

8 Steps to Create Your Wellness

1. Click Here to open your FREE account.
2. Click on “Wellness Member Login” located in the upper right hand section of the website.
3. Click on “Create Account.”
4. Fill out the information requested. In the “Access Code” field enter 52770277. Click “Next”.
5. Create your own user name and password.  Enter a valid email address.
6. You’ll receive a notification email asking you to activate your account.  Please click on this link. (If you do not have a valid email address your Creating Wellness coach can assist in activating your account.)
7. When you first “log back” into MycreatingwellnessSpace (if you are going to take the Lifestyle Questionnaire) the first item to appear on the page will be the CW Profile.  This is a short 12 question profile that will allow you to access the meal and fitness plan.  THEN go to Snapshot-Lifestyle Questionnaire.  Do your questionnaire and be sure to SUBMIT.
8. After you SUBMIT your Lifestyle Questionnaire, Contact our office to schedule your FREE Wellness Assessment.

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Let Me Introduce You  to Russian Kettle Bells…

Russian Kettle bells: A Great Addition to Your Workout Routine

If you are looking for a great workout that combines strength, power and core, try a Russian Kettle Bell class.  I started taking Russian Kettle Bells with Phil Ross at American Eagle Mixed Martial Arts Studio in Ho-Ho-Kus, NJ.  In addition to running 4-5 mornings a week, and conventional weight training 3 days a week I have added Kettle Bell training.  I enjoy the change on Saturday mornings because it adds a completely different dimension to my routine. As you can see from the above video, technique is important, and that can only be attained by having a qualified instructor.

What Are Russian Kettlebells ?

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The Russian kettlebell has been an integral part of the Russian power athletes’ training for decades.  The kettlebell is a weird-looking weight (an iron ball with a thick handle on top) that can make any person, male or female, stronger and more explosive.  It is a very simple and versatile tool, but it takes a lot of guts to get really good with it.

In Russia, kettlebell lifting has been a very popular sport for decades because it builds great coordination and incredible endurance.  It is not unusual for high-level Olympic weightlifters to compete in local and national kettlebell contests.  It requires many years of hard practice to be competitive in the kettlebell sport, but it takes very little practice to learn simple movements that will improve your strength and conditioning.

How Can You Try Russian Kettle Bells?

Master of Sports - Pavel Tsatsouline & RKC Level 2 Instructor Phil Ross

I recomend you taking a class.  If you live in the North Jersey or New York City  area, come take a class with me on Saturday mornings at 9:45 or any other Kettle Bell classes offered 7 Days a week (class schedule)  at American Eagle Mixed Martial Arts Studio. Ask about the Russian Kettle Bell classes that Phil has  founded  in an effort to train people in  methodologies learned from his greater than 30 years of experience training individuals and working with clients of all ages, skills and fitness levels. His methods have produced many state and national champions. If you follow his program, he guarantees that you will not only meet, but exceed your goals.

Join Facebook Group: ‘Fitter You’

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If you have any questions about this, or other ways to become ‘Fitter’  join our Facebook group ‘Fitter You’.  This is my way of inviting to be a part of a free online “health club” of people taking steps in a journey to get ‘Fitter’.  I will be adding resourceful Admins like Phil Ross, so you will have direct access to ask questions of some of the best professionals in the health and wellness field.  It is just as important that you to post your wins, challenges, and inspirations on the wall.  Join our Facebook group now, and start on your journey towards a ‘Fitter You’!

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Weight Loss, Colonoscopy’s, and More,….. Oh My!

As a Doctor of Chiropractic in Clifton,NJ, I consider educating my community to be one of the most important aspects of my job.  As you can see, this blog is dedicated to helping you make the best health choices for you and your family.   If you have spent any time looking through my posts, have realized that I can identify with my patients and community when it comes to finding real solutions to real problems.   I believe it is my job to meet you where you are, and help you make better choices one step at a time.  Becoming healthier is a journey and not a destination. 

My ’Fitter by 40 Bucket List’

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As  I approach my 40th birthday (April 1st, 2011), I have decided to create a ‘Bucket List’ for my health.  Now I know most people might decide to go on an extravegant vaccation, buy a new car or possibly an expensive watch to mark this milestone, but that is not my style.  Instead I have decided to give myself the gift of being more Fit. I will be  making sure all of my systems are running as they should while getting in the best shape of my life by 40!

So, Why Am Sharing This With All of You?

To tell you the truth, I find all of this a little scary, so I created 2 major purposes.  The first is that I know that my goals become more attainable when I tell someone else, (in this case 1000′s of someone else’s).  The second is that I know that many people may be putting off some these  tests and goals because of  fear or procrastination .  If I can share my experiences with my ‘Fitter by 40 Bucket List’ with all of you, it just may help more of you to do the same, and even save some of your lives.  (By the way, you don’t have to be turning 40, to do this.  Committing to be healthier over the next 6-7 months is a gift you can give yourself anytime, so why not now!)

What Can You Expect Between Now and April 1st?

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1.  First I will visit to my General Practitioner, Dr. Gajdos, to set up All of my Medical Screenings (Physical Exam, Colonoscopy, Prostate, Skin, etc.).  I will document all of these  and keep you posted on Everything.

2.  Nervous System Evaluation to check my nervous system function.  I will Show you the effectivness of Chiropractic care along the way.  I will use The Insight Millenium Subluxation Station (CLA).

3.  Wellness Assessment to check the degrees of Lifestyle Stress in my life. I will use before and after assessments to quantify my results and document the process.  We will use the Creating Wellnesss Assessment System (CWAS).

4.  Design a Meal Program with attainable goals to be my Fittest by 40.  I will share with you in detail how to do it youself using a simple and free meal logging website called The Daily Plate.

5.  Design a Fitness Program with attainable goals to be my Fittest  by 40.   I will keep you posted throughout my journey and share tips for you to create the same habits in your life. 

Here is How You Can Join Me

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If you have any questions reguarding this process, or how you can get involved, stay in touch.  You can e-mail me, join my social networks on this blog (friend me on facebook and follow me on twitter), or even call my office, On Track Chiropractic Center in Clifton, NJ.  If you havn’t already subscribed to the RSS feed then do it.  Remember, this blog is for you and those that you feel could benefit from this information.  I will do all of the work, I just ask you to share it with the people in your life that could benefit from it.  I encourage you to join the ‘Join me in becoming ‘Fitter You’ Facebook Group and be a part of the team.  There are plenty of buttons below for you to share with your network of friends and family.  I look forward to going through this process with all of you!

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Great workout from @Diet.com

Getting Back On Track

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Have  those summer bar-b-ques have taken a toll on your fitness goals?  Don’t let those few extra summer pounds roll into the fall and holiday season.  This is a great time to get back On Track and take control of your health.  I have always enjoyed setting new goals for the holidays.  Holiday season goals help me stay away from packing on unhealthy fat when everyone else is letting themselves go, while rewarding myself on specific holiday cheat days,  like Thanksgiving Day and Christmas Day. 

I hope this video from Diet.com is helpful.  Helping my patients create healthy lifestyle habits is one of my main goals at On Track Chiropractic Center in Clifton, NJ.  If you have any questions on how to make better lifestyle choices, or how to become an On Track Chiropractic Practice Member, contact me.

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Women’s Fitness: Getting and Staying Fit as a Habit

Getting and staying fit are one of the key ‘Habits‘ to ‘Living Longer’.  Finding ways to support your healthy lifestyle is an important job for me at On Track Chiropractic, in Clifton, NJ.

courtesy of Wellness Company

This week I am focusing on a great Women’s gym in Clifton.  Having known its owner Laurie Kirwin for years, I can attest to her commitment to Women’s fitness, in Clifton.

What You Will See at In-Step Fitness

The dance floor is full.  Women are gyrating their hips, waiving their arms, swinging their hair, and shimmying to pulsating Latin rhythms.  What sounds like a Friday night at a dance club in South Beach is actually the latest fitness craze:  Zumba(zoom-ba).  And its followers insist that it takes the “work” out of “working out”! This just one of the ways Clifton women are getting in shape at In-Step Fitness.

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If you stop by In-Step Fitness in Clifton, NJ, you will experience a motivating and supportive environment for Women to reach their fitness goals.

In-Step Fitness was developed with this in mind, providing a programs based on  individual fitness needs from the beginner level to the most advanced exerciser. You will be able to continually challenge yourself with our weight training equipment. No embarrassing body measurements, just weight and BMI for those who want to keep track of their results.

“It’s all about choices. We will teach you how to workout and show you how to take control of your health”, says owner Laurie Kirwin,  “Members are trained then supervised at all times”.

Your Benefits at In-Step Fitness

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* No charge for additional Personal Training

*Lose Weight and Body Fat

*Increase Lean Muscle & definition

*Improve Cardio Fitness

*Reduce Stress

*Lower your Risk of Heart Disease

*Reduce all Major Health Risks

*Lower your Resting Heart Rate

*Lower your Blood Pressure

*Increase Bone Density with Weight Training

My Fitness Challenge For Women

If you are a woman in the Clifton, New Jersey area and are looking for a comfortable place to support your healthy lifestyle, consider stopping by In-Step Fitness and ask for Laurie.  Tell her Dr. Dave sent you!  As always you can contact me for any further information on how living the Chiropractic lifestyle will help you live a longer, more fulfilling life.

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Combining Chiropractic and Yoga

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I have always suggested yoga as a great compliment to Chiropractic care.   I have learned the benefits of yoga from Delana Hubscher Ryan, the owner of Yogacentric.  Yogacentric is a yoga studio located around the block from my office in Clifton, NJ.  “Balance is the medicine for a healthy life”. Both chiropractic and yoga center many of their principles on the idea of balance.

The reason for this natural affinity between yoga and chiropractic is simple: they both share similar philosophies and have a synergistic effect on each other. The purpose of chiropractic is to remove interference to the normal functioning of the body, to permit the body’s own healing power to work unimpeded by vertebral subluxations. It is guided by the philosophy that “The force that made the body heals the body.” Chiropractic and yoga can work in harmony to increase proper posture, range of motion and flexibility: all crucial elements to both practices. There are many physical benefits of yoga as well as mental, and it has both preventive and therapeutic advantages. It helps to improve flexibility and muscle joint mobility, strengthen and tone muscles, correct posture, strengthen the spine, and improve muscular-skeletal condition.

Yoga Stretching Keeps You Balanced

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The basic purpose of yoga stretching exercises is to help keep the muscles from shortening. This is important because as muscles shorten, compensations begin occurring throughout the structural body resulting in a loss of mobility and flexibility.

This is why as people age and get older they start to find it harder just to get around, because their bones and joints simply don’t work as well as they once do. Yoga stretching exercises certainly cannot completely prevent this, but along with Chirpractic care, they can help to keep your muscles long and lean and strengthening the muscle in your body so that you are not so affected by it.

For more information about chiropractic, yoga, and other ways to stay balanced and healthy, contact me by clicking here.  Also feel free to leave a comment in the space provided below.

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This is one of my favorite stretches…

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If you are like many of my patients, you may experience tension between your shoulders.  At my office in Clifton, NJ, we  spend  time finding out the cause of your stress and tension.  This is followed by a Chiropractic examination that includes palpation, X-ray, and nervous system scans.  Chiropractic care restores the motion in all of your 24 spinal bones.  This is important because those bones protect your spinal cord.  Stretching is an important part of your Chiropractic care and soon will be one of your healthy daily habits!

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Why Should You Mobilize?

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You may be like many of my patients, who want to learn things that you can do at home to compliment your Chiropractic care.  Chiropractic adjustments remove the interference on your spinal cord caused by one or more of the 24 bones of your spine being out of place.  ‘Mobilize’ will help restore normal ranges of motion in your spine, assist in  holding  your adjustments longer, and restore a healthy blood flow to your muscles (MayoClinic).  Taking the time to ‘Mobilize’,  in conjunction with your Chiropractic care, will help set you on the path to Living Longer.  Subscribe to the RSS feed to keep updated on future ‘Mobilize’ Posts!

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