Being Adaptable

People often misinterpret the idea behind evolution… at least as Charles Darwin theorizes it. It is often thought that “survival of the fittest” means the strongest, fastest, or smartest person survives, however, when we look further into evolutionary studies, it is “… the one that is most ADAPTABLE TO CHANGE” that survives.

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Now, we could certainly take this and direct it toward most areas of living, but today I wanted to apply it to reading/listening to books – which likely could be applied to studying/learning, in general. Scientists term randomized learning scenarios as “interleaving,” which means to proactively mix up how and what you learn. We can practice this process of interleaving by creating interruptions in what we are doing – this does not, however, mean using distractions, such as Facebook or Instagram, to interrupt.

More specifically, we can use this concept during reading by having 2-4 books to read, simultaneously; using each book as a deliberate interruption from the previous book. Here are some anecdotal reasons (according to Benjamin Hardy, a top writer in productivity and entrepreneurship) why this method can be beneficial in one’s journey to be more adaptable:

  • When you switch books constantly, your brain doesn’t bet bored or even slow down

  • Each new book gives the brain an intense dose of novelty — which keeps it engaged and excited

  • The books begin to blend into each other — thus I have 4 micro concepts and then one over-arching meta concept that emerges

  • Creativity is all about making connections — and by listening to multiple books at once, the ideas from each book begin to cross-pollinate and blend into each other, thus becoming a web of unique connections (idea heaven!)

  • Each time I shift back to a particular book, my brain is forced to remember what the book was about, and the specific concepts being conveyed— which deepens my memory and the impact of each individual book

  • I listen to these books in diverse environments and apply the ideas in different ways — from books I’m writing to conversations with my kids

“The goal is to become the best thinker possible, and to become creative, imaginative, and innovative. If you’re not becoming more fluid and adaptive, then you’re becoming increasingly irrelevant.”

 

Give interleaving a try and let us know how it goes for you.

 

Have a fantastic day!

 

At Kees Chiropractic, your Franklin Chiropractors, we want YOU to be the hero of your story. We take great pride in helping guide the community in informed health and fitness decisions. Whether you are dealing with low back pain, neck pain, headaches, shoulder pain, sports injury, low energy, high stress, sleeping difficulties, etc. we are here to help! Just ask us how and let’s start mapping your course!
 

The contents of this website made available through collaboration with Kees Chiropractic, PLLC, such as text, graphics, images, and other material contained on the website ("Content") are for informational purposes only and do not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

In the event of a medical emergency, call a doctor or 911 immediately. This website does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Site. Reliance on any information provided by this website is solely at your own risk.

The Site and the Content are provided on an "as is" basis. 

Guilt-FREE Marshmallows? It is possible.

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Fall is upon us, which means the weather is a bit nicer to have a bonfire with your friends and family. What’s one of the first things that comes to mind with bonfires? S’mores!

 

Check out this excellent RECIPE from OPEX Franklin for some delicious, guilt-free, paleo marshmallows.

 

Happy Fall, Y’all!

 
 

At Kees Chiropractic, your Franklin Chiropractors, we want YOU to be the hero of your story. We take great pride in helping guide the community in informed health and fitness decisions. Whether you are dealing with low back pain, neck pain, headaches, shoulder pain, sports injury, low energy, high stress, sleeping difficulties, etc. we are here to help! Just ask us how and let’s start mapping your course!
 

 

The contents of this website made available through collaboration with Kees Chiropractic, PLLC, such as text, graphics, images, and other material contained on the website ("Content") are for informational purposes only and do not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

In the event of a medical emergency, call a doctor or 911 immediately. This website does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Site. Reliance on any information provided by this website is solely at your own risk.

The Site and the Content are provided on an "as is" basis. 

Can Exercise Protect Your Back?

If you answered “Yes!,” then you would be correct!

When we get injured, what is the first reaction that we typically have? “I need to REST!” While this is a correct response, initially, we often take this as a “do nothing” mentality. Obviously, all situations are different, and timetables may differ depending on injury, but we need to get the tissues moving as soon as possible after injury. Here’s why…

As we have alluded to in a previous blog article, Too Much Too Quick (check it out HERE), the best way to help your body adapt is to STRESS it. In this scenario, the stress is us continuing to move our body, and possibly even adding specific resistance movements to target adaptations in an area.

This stress has two main benefits for us during an “injured” state; 1) stressing the soft tissues (muscles, tendons, ligaments) will stimulate the repair processes quicker, and more efficiently, 2) the primary way our joints receive nutrients and hydration is through movement of that joint. This effect has been shown in recent literature; the researchers saw an increase in intervertebral disc (discs in your spine) hydration when they compared two groups of runners to a group of people who did not exercise. Doesn’t a hydrated spine sound like a good thing? Say it with me… “YES!”. Dr. Josh Orendorf – a friend and fellow health care professional – says it very well, “Running is now thought to have a POSITIVE impact on the strength of these discs. Recent research has shown that runners who average 30 miles or more per week were roughly 15% LESS LIKELY to have an injury to a lumbar disc. Even runners who averaged less than 30 miles per week were still 11% LESS LIKELY to have lumbar disc injury.” The best part about this is that running is FREE and can be done just about anywhere. (Check out his article HERE for more info).

These are some of the reasons why we include so much active movement in our treatments and why our patients find individualized rehab programs so beneficial!

But the exercise should not stop after the rehab is complete… continued exercise prescriptions are often necessary to continue building on your strong movement capabilities - ASK us about exercise programming! These exercise prescriptions are a bridge between your current rehab program and a goal-oriented fitness plan.

 

At Kees Chiropractic, your Franklin Chiropractors, we want YOU to be the hero of your story. We take great pride in helping guide the community in informed health and fitness decisions. Whether you are dealing with low back pain, neck pain, headaches, shoulder pain, sports injury, low energy, high stress, sleeping difficulties, etc. we are here to help! Just ask us how and let’s start mapping your course!

 

The contents of this website made available through collaboration with Kees Chiropractic, PLLC, such as text, graphics, images, and other material contained on the website ("Content") are for informational purposes only and do not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

In the event of a medical emergency, call a doctor or 911 immediately. This website does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Site. Reliance on any information provided by this website is solely at your own risk.

The Site and the Content are provided on an "as is" basis. 

Only as Strong as Your Weakest Tendon

Good day! Let’s have a great Monday (if you are reading this the day I posted) and set a productive tone for the week.

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“No rep!” a phase often used at lifting competitions, meaning the athlete did not express the adequate range for a specific movement. We must (there are some outlying situations, however) utilize our full range to maximize fitness and strength. A very common fault in resistance training is not expressing your full range in that motion during the movement. Now, I agree in some instances, partial rep movements are very beneficial… to a very small population of people (i.e. injury rehab, bodybuilding, sport-specific).

A quick anatomy session… we can basically categorize a muscle into three regions: muscle belly, musculotendinous junction, and tendon. The muscle belly is what is causing the contraction of the muscle, which then stretches the musculotendinous junction, then causes the tendon to accelerate or decelerate a bone.

When we do “partial reps”, we are getting muscle belly contraction, but we are not stressing the tendons adequately. Long story short, the muscle belly is getting stronger faster than the tendon, but we need the tendon to absorb the energy from muscle contraction. So, if we have a muscle belly which is producing a force that is too strong for the tendon, we are going to be treading in some dangerous water. A muscle is only as strong as its weakest tendon. Now, if your goal is to get large muscles with little concern for your tendon health, partial reps can be beneficial… although, I would not recommend it.

This typically leads to you not exploring your weaknesses enough and doing more of the things you are only good at. Let us help you!

Did you know? Dr. Ross is a Certified Strength and Conditioning coach! He has been the Head Strength and Conditioning Coach for the Minnesota Vixen women’s professional football team and Assistant Strength and Conditioning Coach for both the Nashville Junior Predators and Eagan High School.

If you are looking to take that next step to health and fitness, reply to this email and let’s start mapping your course!

 

Have a great day!

At Kees Chiropractic, your Franklin Chiropractors, we want YOU to be the hero of your story. We take great pride in helping guide the community in informed health and fitness decisions. Whether you are dealing with low back pain, neck pain, headaches, shoulder pain, sports injury, low energy, high stress, sleeping difficulties, etc. we are here to help! Just ask us how and let’s start mapping your course!
 

Too Much Too Quick

Good day to you all!

Today I want to touch on something that I see quite often in the clinic as the main driver to someone's symptoms and/or pain; 

Doing too much too quickly after doing too little for too long.

Too Much Too Quick | Franklin Chiropractor

When we try something new or do an activity that we have not done for an extended period of time (sometimes as little as 1 week), we must give ourselves some time to build up to the required intensity/volume - a "ramp up", if you will - otherwise we may be placing ourselves in a higher risk category for injury. 

A perfect example of this occurred this last year: Spring break comes along and students get to take a nice 10-day vacation. During this time most student-athletes will often use it as a complete break from exercise, unfortunately, many of them are right in the middle of their season or off-season training. Upon returning to school after over a week of relative inactivity, these athletes jump right back into performing their sport/training at the same intensity/volume/load as they did before a week of nothing; this situation can certainly place an athlete into a higher (all relative, of course) risk category for musculoskeletal injury. So the week following spring break last year, I had 5 high school athletes come in with hamstring tears... let that sink in. The great thing is we were able to help these kids successfully manage their injuries but also improve their strength and coordination in the lower extremities to reduce the future risk of re-injury.

We also see this quite frequently when someone begins a new gym, a new job, or even just going back to school. These will both add new stresses to your life and if not progressed properly, may lead to increased injury risk.

Now... this is not to say you are weak or vulnerable, your body is incredibly resilient and adaptable, but we need to provide it adequate time to adjust (I promise this was not an intended pun, however, I did just have another child so my dad-jokes are getting quite fine-tuned) to the stresses we place on it, otherwise we risk being "side-lined" for a couple of days - to several weeks - as our body recoups. The adjustment period can honestly be as short as one day where we focus on ramping up the intensity/stressor instead of just going full on head first into it.

If you have started something new (workout program, sport, job, morning commute, etc) or plan to, let us know and we can suggest techniques aimed to reduce the chance you experience any sort of negative feedback from the new stressor.

 

Have a great day!

At Kees Chiropractic, your Franklin Chiropractors, we want YOU to be the hero of your story. We take great pride in helping guide the community in informed health and fitness decisions. Whether you are dealing with low back pain, neck pain, headaches, shoulder pain, sports injury, low energy, high stress, sleeping difficulties, etc. we are here to help! Just ask us how and let’s start mapping your course!
 
 

Are you Proactive or Reactive? Morning Routines and Their Impact on Your Day

Good morning,

Let’s talk a little about morning routines. Do you have one? If “yes”, that’s great! If “no”, then make sure to read through this guide.

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The first hour or two of your day has the greatest impact to set the tone for the remainder of your day; if you have a very RUSHED and BUSY hour upon waking, your day will likely continue to be rushed and busy. The best way to help with this is to establish a consistent morning routine.
Are you PROACTIVE or REACTIVE upon waking? There are generally two ways to start the day; proactive or reactive. Do you immediately check your phone to see what you “missed” while you were sleeping, reactive? Or do you start by completing specific tasks to set you up for a successful day (meditating, routine coffee/breakfast, making your bed, etc.), proactive? 
Stop living RUSHED and REACTIVE and start living PROACTIVE with INTENTION and PURPOSE!


Here is a small checklist of tasks to complete to help you establish a healthy routine:
•    Spend 5 minutes before you go to bed mapping your top 1-3 priorities for the next day
•    Lay out your outfit(s) for the next day
•    Plan and/or pack your food for the next day
•    Got to bed no later than 7 hours before you intend on waking up
•    Do not look at any electronic screens 60 minutes before you go to bed
•    Have your alarm device set across your room so you must get out of bed to turn it off, decreasing the chance of a reactionary press of the “snooze” button
•    Spend 2-5 minutes focusing on gratitude and your goals
•    Do not check email or social media for at least 60 minutes upon waking up
•    After you’ve spent some time preparing yourself for your day, lovingly interact with your loved ones

For more information about establishing routines and reaching your “Peak State” check out THIS article written by Ben Hardy. 

 

Have a great day!
 

At Kees Chiropractic, your Franklin Chiropractors, we want YOU to be the hero of your story. We take great pride in helping guide the community in informed health and fitness decisions. Whether you are dealing with low back pain, neck pain, headaches, shoulder pain, sports injury, low energy, high stress, sleeping difficulties, etc. we are here to help! Just ask us how and let’s start mapping your course!
 

Why your back may hurt after a long day at work and 3 exercises to combat the stress of a desk job.

A complaint we often hear in the clinic is "I have neck pain... neck tightness... upper back tension and pain... headaches during or after work." These types of complaints are most commonly associated with the chronic position that is required for you to complete your work (i.e. sitting at a desk for hours at a time). 

When we sit in this position for a majority of the day, that does not leave us much time to get up and move around, leading us down the path of increased muscle tension, joint restriction, and possibly pain. What the current scientific evidence is showing us is that the pain associated with this lifestyle is likely more attributed to the "lack of movement" rather than the posture itself. 

 But this is great news because most people would not quit their job due to these complaints. 

You may be asking, "So what can I do?". Well, I am glad you asked. These 3 movements have been shown to help improve the complaints listed above: 1) Chin tucks, 2) No Money's, 3) Rows. Start with 3 sets of 10 repetitions for each movement, making sure to rest about 60-seconds between sets.

1) Chin Tucks

2) No Money's

3) Rows

At Kees Chiropractic, your Franklin Chiropractors, we want YOU to be the hero of your story. We take great pride in helping guide the community in informed health and fitness decisions. Whether you are dealing with low back pain, neck pain, headaches, shoulder pain, sports injury, low energy, high stress, sleeping difficulties, etc. we are here to help! Just ask us how and let’s start mapping your course!
 

Now introducing... the Kees Chiropractic Blog

Good day to you all! 

We are going to start publishing blog posts full of information (mainly health, exercise, lifestyle, etc.), promoting/supporting local events and local businesses, and case studies. Please let us know if there is something you would like us to write about, we are certainly open for suggestions! Feel free to comment below. 

At the time of this post (7/26/18), we are awaiting the arrival of our baby, Freya. Dr. Susan is still seeing patients (what a rockstar!) until she goes into labor; she will then go into "maternity leave" for a few weeks. We will keep you posted on her clinic availability, as well as my (Dr. Ross) availability. Thank you for being flexible with us as we will likely need to reschedule some of you when the labor occurs.

 

Sincerely,

Ross

At Kees Chiropractic, your Franklin Chiropractors, we want YOU to be the hero of your story. We take great pride in helping guide the community in informed health and fitness decisions. Whether you are dealing with low back pain, neck pain, headaches, shoulder pain, sports injury, low energy, high stress, sleeping difficulties, etc. we are here to help! Just ask us how and let’s start mapping your course!