Benefits of Personal Training

Sometimes getting motivated to exercise feels impossible.  If you are struggling to reach your see results, a personal trainer can help you develop the right workout plan to meet your goals!  Personal trainers provide endless benefits to your health!  Personal training is great for if you need help losing a few pounds, toning your arms, flattening your stomach, learning new exercises, and so on.  Seeking out a personal trainer means that you are ready to make a commitment to your health and fitness.
The following are just a few ways personal training can benefit you!
  • Getting started.  Half of the struggle is starting to workout.  Personal training will help you get started and develop an exercise routine that is tailored to your fitness goals!
  • Learn proper technique and form.  Personal training allows you to learn how to properly do an exercise.  This benefits your health in the long-term and helps to prevent potential injuries.
  • Achieve your goals.  If you are striving to reach significant fitness goals, personal training will help keep you on track!

If you are interested in personal training, try out a trainer, look for qualifications and style, search online, and ask yourself how well they teach.

Personal Training is now available at Lavanga Chiropractic!  Call (215) 364-1112 for more information!

The Health Benefits of Walking

With today’s fast paced lifestyle and culture, it is sometimes easy to miss out on the simple things in life that will have a positive effect on your health: meditation, yoga, healthy eating and most importantly walking.  Most of us walk in some way, shape or form every day.  We walk to and from the car, around the office or at work, around the house – but do just as many of us walk for our health?  Some people take walks to clear their heads and have some alone time while others take group walks to catch up with friends or family as a way to stay in touch!

Walking has many positive impacts on your health and well being that have little to do with weight.  Taking a daily walk, even as slow as two miles per hour, can improve heart health and cardiovascular endurance!  The average adult is suggested to require 10,000 steps per day – minimum.  This seems like a LOT of work; however, taking a stroll at your lunch hour at work can take up a large chunk of those steps!  Most smart phones are even compatible with apps to track these steps.  Maintaining good posture during these walks will also improve your muscles required to maintain good posture while sitting and other non-walking activities!

For those who aren’t used to a more aggressive exercise regimen, walking is a great place to start!  Take the time you need and the pace that is (not too) simple for you and get started.  As with all exercise, consult with your doctor prior to starting a new regimen.  Contact Lavanga Chiropractic today to assist with your plan today!

Headaches and Chiropractics

If you have a headache, you’re not alone. Nine out of ten Americans suffer from headaches. Some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea.
What do you do when you suffer from a pounding headache? Do you grit your teeth and carry on? Lie down? Pop a pill and hope the pain goes away? There is a better alternative.
Research shows that spinal manipulation – the primary form of care provided by doctors of chiropractic – may be an effective treatment option for tension headaches and headaches that originate in the neck.
A report released in 2001 by researchers at the Duke University Evidence-Based Practice Center in Durham, NC, found that spinal manipulation resulted in almost immediate improvement for those headaches that originate in the neck, and had significantly fewer side effects and longer-lasting relief of tension-type headache than a commonly prescribed medication.
Also, a 1995 study in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulative therapy is an effective treatment for tension headaches and that those who ceased chiropractic treatment after four weeks experienced a sustained therapeutic benefit in contrast with those patients who received a commonly prescribed medication.
Headache Triggers
Headaches have many causes, or “triggers.” These may include foods, environmental stimuli (noises, lights, stress, etc.) and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.). About 5 percent of all headaches are warning signals caused by physical problems.
Ninety-five percent of headaches are primary headaches, such as tension, migraine, or cluster headaches. These types of headaches are not caused by disease. The headache itself is the primary concern.
“The greatest majority of primary headaches are associated with muscle tension in the neck,” says Dr. George B. McClelland, a doctor of chiropractic from Christiansburg, VA. “Today, Americans engage in more sedentary activities than they used to, and more hours are spent in one fixed position or posture. This can increase joint irritation and muscle tension in the neck, upper back and scalp, causing your head to ache.”
What Can You Do?
The ACA suggests the following:
  • If you spend a large amount of time in one fixed position, such as in front of a computer, on a sewing machine, typing or reading, take a break and stretch every 30 minutes to one hour. The stretches should take your head and neck through a comfortable range of motion.
  • Low-impact exercise may help relieve the pain associated with primary headaches. However, if you are prone to dull, throbbing headaches, avoid heavy exercise. Engage in such activities as walking and low-impact aerobics.
  • Avoid teeth clenching. The upper teeth should never touch the lowers, except when swallowing. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect your jaw to your skull – leading to TMJ irritation and a form of tension headaches.
  • Drink at least eight 8-ounce glasses of water a day to help avoid dehydration, which can lead to headaches.
What Can a Doctor of Chiropractic Do?
Dr. McClelland says your doctor of chiropractic may do one or more of the following if you suffer from a primary headache:
  • Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate the stress on your system.
  • Provide nutritional advice, recommending a change in diet and perhaps the addition of B complex vitamins.
  • Offer advice on posture, ergonomics (work postures), exercises and relaxation techniques. This advice should help to relieve the recurring joint irritation and tension in the muscles of the neck and upper back.
“Doctors of chiropractic undergo extensive training to help their patients in many ways – not just back pain,” says Dr. McClelland. “They know how tension in the spine relates to problems in other parts of the body, and they can take steps to relieve those problems.”

Laughing Provides Health Benefits

Laughing provides health benefits and also helps relieve stress.  Laughing is a free way to boost your mood and diminish pain.  It’s been said that laughter is the best medicine.  This theory proves to be true as research shows that laughing can have physical, mental, and social benefits.

Laughing can have a positive impact on your physical health.  Laughter can help boost immunity, lower stress hormones, decrease pain, relax your muscles, and help prevent heart diseases.  A good laugh has the power to relieve tension caused by stress for up to 45 minutes.  So next time you’re feeling on edge, ask a friend to tell you a joke to trigger endorphins.  Laughing can also benefit your mental health in the following ways:

  • Adds joy and zest to life
  • Eases anxiety and fear
  • Relieves stress
  • Improves mood
  • Enhances resilience

In addition to contributing to your physical and mental health, laughing can also provide social benefits.  Sharing laughs can help create bonds and strengthen relationships.  Laughter is always a good icebreaker when meeting new people.  Humor is a way for groups to bond and feel more comfortable around each other.  Laughing is contagious and can attract others to us.  By sharing laughs with others you can help improve and maintain relationships.

Train Your Brain To See Both Sides

Every action brings with it an equal and opposite reaction. One way to manage stress and balance emotions is to develop a basic understanding of the laws of physics as they pertain to emotions. Emotional highs are followed by emotional lows, or what goes up must come down. By training your brain to see both sides, you have the opportunity to live life with fewer emotional extremes. When you train your brain to see both sides, you have less of an emotional reaction and more of a rational choice about how to respond to situations.

When emotions are extreme, they run your life. You’re focus is unsteadied, your mind is disorganized, and your energy dissipated. When your emotions are synthesized, (balanced), your mind is focused, your brain is clear, and your energy is boundless.

Keeping a Schedule

Life can get pretty hectic sometimes.  Juggling your work life, family life, and personal goals is not easy.  To help manage your time, try to keep a schedule.  You can do this by using a planner or even your smartphone.  Writing down your daily tasks can help you manage your time more efficiently.  It can also help you stay motivated to complete those tasks.  By keeping a schedule, you are less likely to forget things!

When you are writing down your schedule, remember to keep a realistic time frame.  Give yourself enough time to complete each task.  You should also try to prioritize your schedule.  Make it clear which items are important and necessary to get done on that given day.  This will help you to stay motivated to complete the most important tasks first.  Another way you can stay motivated is by crossing off items after you complete them.  You’ll feel good after scratching them off your schedule.  Try to always have our schedule by your side.  If you use your phone to keep a schedule, try setting yourself reminders.  This often comes in handy when you have an appointment you may have forgotten about.  If you keep a planner, make sure to carry it with you so you can update it when needed.  Another way to stay motivated is to schedule in some free time.  A little break every now and then will help you stay energized and fresh!  The whole point of a schedule is to help you stay organized so that you can be more productive with your time.  To read more about effective scheduling, visit this site!

If you need help staying motivated, contact the Lavanga Group today!

Eating Clean: Tips and Benefits

Eating clean is one of the most challenging things to consistently do.  With a busy schedule, it can be very difficult to stay on track.  These 8 tricks can help you motivate yourself to eat clean:

  1. Get educated. Staying motivated to maintain a healthy eating life style requires your to learn about the food you eat.
  2. Make it personal. Eating cleanly requires you to focus on making real change in your lifestyle.
  3. Stop villianizing food.  Letting go of the idea of forbidden food allows you to open yourself up to a much healthier relationship with food.  Try eating clean most of the time and enjoy your indulgences the rest.
  4. 80/20 rule.  Connected to the last point, it will be easier to stay motivated if you follow the 80/20 rule.  Try eating clean 80% of the time and treating yourself 20% of the time!
  5. Be responsible to someone. Talk about your goals with others and take responsibility of them.  Taking ownership of your life style will help you stay dedicated to eating clean.
  6. Let go of the “diet” mentality.  Eating healthy is not a diet, it’s a life style!
  7. Find real food that tastes good to you.  Don’t be afraid to try new food and recipes…you may discover that you enjoy the taste of healthy food!
  8. Make a plan that fits your lifestyle.

Benefits of eating clean:

  • Cutting back on health care costs
  • Having more energy to play with your kids
  • Improving your immune system, over-coming health issues, etc.
  • Feeling better
  • Looking better
  • Improving the environment

For more information about staying motivated, contact The Lavanga Group today!

The Loss of Memory or Mental Illness

The loss of memory or disease and death of the mental self is perhaps a greater tragedy for some than the physical loss of life. The increase in the understanding of the body-mind-spirit connection helps bring this fear to a rational level. Many mental diseases like depression are self-induced.

Depression can be described as when reality does not live up to an ideality that is false. When you have an expectation of pleasure without pain, this is a fantasy and will set you up for disappointment and depression. Due in part to the media and cultural conditioning, many people have fantasies about life. This is why antidepressants are over-prescribed and abused. Volumes have been written on mental illness, and the yearly production of psychotropic medications could fill the pyramid.

This book and others like it will help pave the way for a new age in awareness and understanding of human psychology. I predict that if every human opened his or her eyes and heart and discovered their purpose for life and followed it, the incidence of mental illness would plummet.


Learn more about how you can pave the way for a new age. Click here fore more information

How To Use A Stability Ball

Stability Ball

You know that big round ball you see in gyms and say to yourself “Hmm I wonder what you use that for?”

Well that big bouncy ball is a balance ball; otherwise known as a stability ball, exercise ball, swiss ball, or fitness ball. The purpose of the ball is to help improve strength, cardio, stability, endurance, and balance.

In Sophia Breene’s article she gives 20 effective stability ball exercises that will help your lower body, upper body, and core. To see the exercises click HERE 

To experience that big bouncy ball call Lavanga Chiropractic for times on our stability ball classes!

Becoming an Effective Team Member

Working with a team can often be challenging.  Sometimes certain team members clash, which can make it difficult to accomplish assignments.  Other times certain people don’t pull their weight, which can become extremely frustrating.  Working on your teamwork skills is a very crucial in the work environment today.  Employers view teamwork as a necessity, which is why it is so important to develop these skills.  If you don’t have experience working with others you should start getting involved!  If you’ve noticed that you don’t have a successful record working with others, there are tips that will help you improve your team building skills.

It’s important to realize that being a team leader is great, but being a team member is also important.  It shows that you can take direction well and contribute ideas to the overall project.  To be an effective team member, you have to actively communicate with those on your team.  Discussing your ideas openly can help others think creatively, which may lead to new ideas.  Communication is also key if you notice that you aren’t getting along with someone.  It’s important that you work out your differences so that you can put them behind you.  This will help you maintain your focus on what’s really important…getting the job done.   To be an effective team member, remember to focus on the following skills:

  1. Communicate
  2. Collaborate
  3. Time Management
  4. Listen Actively
  5. Get Involved

Being an effective team member is valued and is important in order to succeed.  To learn more about how you can develop your skills, contact the Lavanga Group today!