Warning: Dehydration

    If any of you have children, sports in the summer months make you worry foremost about dehydration.  Do you know the signs and symptoms?  Signs and Symptom of dehydration:  confusion, weakness, increased heart rate, dizziness, headaches, nausea, chills, decreased sweating and higher rate of perceived rate of effort, as well as dark yellow/brown urine.
     Sweat is 99% water and 1% mixed electrolytes (minerals).  Sweat rate and composition of sweat will vary fro each person and is influenced by a number of factors including exercise intensity, duration, environmental conditions and the type of clothing.  Individual characteristics such as body weight, genetics, heat acclimatization, gender and fitness level may impact how one sweats.  A one size fits all hydration plan does not work.  Monitoring urine color may be the easiest thing to teach the athlete, young or old.  Light yellow or almost clear urine means your body is adequately hydrated.  Coaches, parents and trainers can monitor hydration by trending morning body weights minus post workout weight and assessing the urine color.
     Dehydration is extremely serious.  Parents please pay attention.

Yours in health,

Dr. Kimberly Maziarz-Carlucci, DC
86Valley Rd, Montclair, NJ  07042
www.CarlucciChiropractic.com

Get Your Bum To The Gym....Today!

Get Your Bum To The Gym....Today.

4/9/2015

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Ladies and gentlemen, if you want get fit, you need to lift weights. Learn the many benefits of strength training.                                                
          
Ladies, weightlifting won't get you bulky or turn you into a huge she man.  But you will gain confidence, self-esteem, and a great body.  Men, if you wish you can build bulk and maintain muscle mass into your 80's.  How?  Perseverance and consistency.

Think the key to a fit physique is strict cardio? Think again.

The answer is weights and muscle and you do not have to spend and hour at the gym.  I have a more desirable physique at  44 than I did at 20, and I feel better about myself in every way.

While I am blessed to train, adjust and inspire many women and men in my training studio, Forward Motion Fitness in Montclair, NJ,  who appreciate and engage in regular strength training, I'm not blind  to the fact there are still a lot misunderstandings surrounding heavy weight training.
Let us talk about the benefits that lifting weights provides.

Metabolism and muscles: First, the more muscle a person has, the more calories they will burn at rest. So, basically, muscles speed up your metabolism, resulting in more effective fat loss.

Bone health: Many studies have shown that lifting weights regularly can increase bone density. Those of you in your 20s and 30s don't think about this often, but someday you will.

Mood:  How you feel about yourself effects your mood.  Exercise positively effects your mood.

Pain:  As a Doctor of Chiropractic at Carlucci Chiropractic in Montclair, NJ, I see people all the time with aches and pains.  Misalignments of the spine are extremely prevalent and one of the major causes is muscular weaknesses and imbalance.  Exercise and proper alignment will help to decrease the degree of pain that ANYONE is in.

Independence: Being strong makes everything easier.

Confidence: Strong men and women exude a confidence.  When you realize your outer strength, you can tap into your inner strength, and that begins to radiate. Confidence is a very attractive quality, and that gym confidence starts to leak into every other aspect of life.

Hormones: Most women simply do not possess the level of testosterone necessary to support a bulky physique. But you men do.  Consistency in your workout and proper diet with the right amount of protein will help guys stay muscular and women stay toned.

So do you want to feel better, look better, act better and be better?  Get to the gym, hire a trainer and be consistent with your workout.

Yours in health,

Dr. Kimberly Maziarz Carlucci, DC
86 Valley Rd, Montclair, NJ  07042
973-744-9880
drkcarlucci@gmail.com
www.carluccichiropractic.com
www.forwardmotion.net

Rotate Your Training Shoes, Decrease Injuries

Rotate Your Training Shoes, Decrease Injuries

 

If you would like to help spare yourself an injury while doing any kind of sport, buy yourself and few different types of comfortable sneakers that coincide with the type of sport or training you are doing.  Rotate your sneakers daily.  Researchers of a 22-week study found that recreational runners who regularly rotated between pairs (most used completely different brands or models) were 39% less likely to suffer a running-related injury than those who run in the same shoes every time.  Most of the participants who experienced leg or low-back pain that sidelined them from running for a at least a day ran in just one kind of shoe.

Training in the same shoe everyday will enhance any deficiets by working all the same muscles the same way, while rotating shoes allows for use of all the differently activated muscles. 

I also like people to rotate on low-impact days to do some "barefoot" training to help improve balance and toe strength.

Happy Training!

Dr. Kimberly Maziarz Carlucci, DC

86 Valley Rd, Montclair, NJ 07042

973-744-9880

www.CarlucciChiropractic.com

www.ForwardMotion.net

Neck Strength and Size Prevent Concussions.

Besides football, women's soccer has one of the greatest incidents of concussion.  This may surprise most of you but a recent study explains why.  Dawn Comstock,  associate professor of epidemiology at the Colorado School of Public Health, has confirmed that neck strength could be a predictor of  concussions. Since concussions are caused by the brain banging around inside the  skull, the weaker the neck, the more movement the head experiences upon an impact.  Check out the size of the neck of the player in the photo. 

That advice is based on Comstock’s research findings. During two academic  years, athletic trainers took a series of measurements of the heads and four measurements of neck strength of 6,704 student athletes— boys and girls who  played lacrosse, soccer and basketball. Then they recorded all incidents of  injuries—including concussions—that occurred with every subject.

 When they examined their data, Athletes who experienced concussions had smaller neck circumferences than did their fellow players and frequently had a small neck paired with a large head. Those injured  also had less neck strength than did athletes who did not suffer a concussion.  According to Gregory, overall neck strength remained a significant predictor of  concussion. For every one pound increase in neck strength, odds of concussion  fell by 5%.  This is a dramatic prevention tool.  The one problem that one may run into, is how to strengthen properly.

 First, the Athlete must have proper joint motion, flexibility in the ligaments and muscles, and a proper curvature to the spine.  You do not want to strengthen around improper function which can lead to degenerative problems  later.  What you do want to do is to be checked and corrected by your  Doctor of Chiropractic, and then given a series of age appropriate strengthening exercises.   The neck circumference should be measured for increase and function should be tested and corrected if  necessary.

Yours in health,

Dr. Kimberly G.  Maziarz-Carlucci
86 Valley Rd, Montclair,
NJ
973-744-9880
drkimmymaz@aol.com
www.CarlucciChiropractic.com
www.ForwardMotion.net

The #1 Reason to workout....TODAY!

The #1 Reason To Workout....TODAY!     
                                                                                                               
Exercise boosts your mood instantly, (well not the instant you decide to workout but a few minutes into it).   It’s not easy to make time to work out every day.  As a working mother of two, I know I have to make it a priority to take care of myself, as well as my children. Gym sessions cut into your work time, family time, snooze time, and downtime. But here’s some fitness news that will make you smile. A new study in the Journal of Sport & Exercise Psychology found that as little as 15 minutes of physical activity increases levels of feelings like enthusiasm, pride, happiness, and excitement. The study tracked the daily activities of 190 college students. They kept a journal logging the amount and level of exercise they got and their overall emotional states. The more physically active people reported greater levels of pleasant feelings, compared to their less-active counterparts, reported the Penn State University researchers. In fact, the participants had higher levels of these feelings on days when they are more physically active than usual.

     Many people lose motivation to keep exercising because they don’t see results—weight loss, better muscle tone, and greater strength, because people want it instantly.  But gaining short-term rewards, like boosts in mood, may help to keep you coming back until you reach your long-term goals.  And long term means just that, long term.  You were meant to exercise forever.

     Although the study didn’t assess how exercise works to lift spirits, the researchers suspect changes in levels of brain chemicals during and after physical activity may be involved. Don’t worry: You don’t have to be an Olympian to get these feel-good benefits. For a quick boost of happiness, go for a quick walk around your office building during lunch, challenge your kids to a snowball fight, walk you dog, or try a 15 min workout or a 4 min workout a few times a day which will help you feel better and refocus.  Not motivated on your own?  Come workout with us in a small group.  We do short-quick burst exercise that last for as little as 15 min, 30 min or an hour if your feeling energetic.  Join the fun!

Yours in health,   Dr. Kimberly Maziarz Carlucci, DC
86 Valley Rd, Montclair, NJ  07042 973-744-9880
www.ForwardMotion.net
www.CarlucciChiropractic.com

Foam Roller? What is it and why should I use it?

What is a foam roller?  When and why would I use it?

Yes, it is true, prolonged static stretching during your warm-up can decrease performance in your workout, decrease strength and perhaps leave you open to injury. Static stretching is the old, touch your toes stretch. Study's have found that active stretching and myofascial release is a more effective way to stretch.

A study from the Journal of Strength and Conditioning Research shows that myofascial release with a foam roller can dramatically increase your range of motion without any negative effects on strength. The study tested 11 well-trained men. Each man was tested for strength on something similar to a leg-extension machine. The men then foam rolled for two minutes on the quadriceps, seeking to put the entire body weight on the foam roller. After foam rolling, his strength was retested.

Researchers found that the foam rolling did not negatively impact strength. Some previous studies have shown that massage and prolonged stretching can reduce strength, so this was a surprise. Another surprise was how much extra range of motion resulted from the foam rolling. The average was 7-10 degrees of improved knee flexion, but some participants improved by up to 20 degrees.

Foam rolling smooths and lengthens your muscles, and breaks up adhesions and scar tissue.  Another benefit is that it helps your muscles relax by activating the sensory receptors connecting your muscle fibers to your tendons. The net effect is better blood circulation, which in turn speeds workout recovery and boosts performance.

On our foam roller page is a video showing an example of how to use a foam roller.  Please watch the video.  If you hit a sore spot, hold it there for 15 to 30 seconds—you found a tight area that needs special attention. Yes, foam rolling can be painful, but you need only 5 to 10 minutes to reap the benefit. I prefer foam rolling post exercise, but you can roll both before and after for maximum benefit. This helps your muscles return to the proper length and recover even faster because it can prevent the buildup of scar tissue.  You can watch the video at the link below or use the lower button link at the end of the post to bring you there directly:
http://www.forwardmotion.net/work-shops-how-do-i-use-a-foam-roller.html

In my practice, I also like to use "The Stick" myofascial roller.  This similarly helps to break of adhesions and create circulation in the muscles.  The beauty of the stick is that you can stick it in your bag or suitcase and take it to work.  The great thing about the foam roller is that you can add extra pressure by using your body weight.  The combination of the two is the best!

We sell both products on our "shop our products" page.   http://www.forwardmotion.net/shop-our-products.html

Yours in health, Dr. Kim Maziarz Carlucci

Achy Joints and You Don't Want Pain Meds?

Need Help With Achy Joints? Want To Limit Pain Meds?

01/08/2013

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Your joints are achy, you want to work out but do not want to take pain medications.  What can you do?
Typically you want to hit achy joints from three angles.

First and Foremost:  You must check the alignment of the joints in the extremities and in the spine.  If the alignment is off, it places undo stress on different areas of your body creating wear and tear that can lead to degeneration and arthritis of the joint. 

Secondly:  You must reduce pro-inflammatory foods and chemicals in your body.  Arthritis, injury and food intolerance are common culprits.  Reduce inflammation causing foods like alcohol, sugars, trans-fats, margarine, canola, soy, corn, safflower, sunflower and peanut oils and foods like flours; while increasing anti-inflammatory foods such as starchy vegetables, dark leafy greens, berries and cold-water fish.  Grass-fed beef is actually comparable to fish, while commodity beef is highly inflammatory.  This relates to milk and butter as well, so grass-fed is always best.  Stay with oils such as fish, coconut, egg yolks, avocados and nuts. 

Thirdly:  You must look for muscle knots, trigger points and facial blocks around the joints in question. Look for highly-irritable spots in the muscles.  To release apply moderate pressure to the spot with your fingers, or massage the area for 10-30 seconds to release the muscles.  Most patients I work with experience immediate reduction in join pain after easing the trigger points.

Dr. Kim Maziarz Carlucci DC

86 Valley Rd, Montclair, NJ

drkimmymaz@aol.com

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