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Jose – Engaged – Congratulations, so happy for you both!!!!!
Does lifting heavier weights make you bulk up?

For women it can build definition and strength more quickly than lifting light weights. But doubtful it will turn you into the hulk.  Most women don’t physically bulk up through strength training alone, since they have less testosterone. Men have more testosterone and respond much quicker to weight training.  Large bulk can be achieved with significantly longer training sessions (*for each person this may differ)and making drastic diet changes.

The toned muscle you are building will also help you stay strong for years to come. When you lift heavier weights, your muscles pull on your tendons, and your tendons pull on your bones, which has been shown to help increase bone mass, a major factor in preventing osteoporosis (bone density loss). So refer a loved one, friend, co-worker,…to Factory Square Crossfit!!  Just one more reason their health depends on it.

Stay healthy my friends.

Dr. Meg

*genetics and drive of work ethic/goals

McNicholas Family Chiropractic


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Is coconut water any more hydrating than plain old water?

Both are equally as hydrating and will quench your thirst.  However, the liquid found inside young coconuts has sodium and potassium which are essential electrolytes for rehydration after you’ve taxed your body.  Coconut water works as well as any sports drinks out there. Even better, due to the fact that there is nothing artificial and less sugar in most coconut water brands.

What I did find was that coconut water replaces bodily fluids better that were lost from sweating during a 60 minute workout.  Keep in mind that this beverage has up to 60 calories per cup.  So if you are just thirsty and you have not been sweating, water is the way to go!

Stay hydrated and keep sweating!!

Dr. Meg


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What a EPIC Day Monday was – SO PROUD of everyone that did the CrossFit Total!  The last couple months have been truly AMAZING, some were nervous about the programming but we KNEW what direction we were going.  Monday with the CrossFit Total, NEVER could we imagined the results that it brought.  Let’s start with the total weight that was moved on Monday (I feel like we should have a drumroll right now), at CrossFit Factory Square we moved a total of 40,908 pounds and if that is not enough, you can tact on a 150 new PR’s!!!!!!!!  I couldn’t be more PROUD of our Athletes, Coaches and Our Box! To the Programming all I could say is BOOM, you know where its at!  WE HAVE ONE STRONG BOX!!!  BV
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BABIES ARE COMING!
I feel another surge of babies coming at me from all directions.  Friends, family, patients letting me quietly know there is a baby on board! I can’t tell you how excited I am for these beautiful gifts to be a part of all of our lives.  So, I thought I would share some acquired info about the ongoing benefits of Crossfit and pregnancy.
The great thing is very little has to change.  Please be advised that every pregnancy is different and your obgyn or midwife is the one to consult with any medical questions you may have.
Do’s and Don’ts
 
In the first trimester, there are only a few things to be careful of. For most women, it is ok to lie on the back until the 12-16 week mark, so you can still do sit ups, but stay off the GHD. If you were already doing CrossFit before you became pregnant, you should still be able to do most of the exercises. You can continue to use your normal weights this trimester, just don’t go up in weight or do max effort lifts or try for PR’s. Your blood volume increases when you become pregnant, so trying to keep your heart rate at 140 bpm when exercising doesn’t allow you to do much. Rather than focusing on heart rate, pay attention to your breathing. You should still be able to carry on a conversation while you’re working out. This is a time for maintaining your fitness, not high intensity work outs. Don’t work out until the point of exhaustion and don’t get over-heated. Make sure you rest between rounds or exercises, and drink water before, during and after your workout. As always, check with your doctor before beginning any type of exercise program.
Do’s and Don’tsIn the 2nd trimester, more changes in your body begin to occur, and workouts need to be adjusted accordingly. First, no more exercises that require lying on the back. The uterus is large enough to cut off blood supply to the baby, so alternate core exercises will need to be implemented. Do push ups until you can’t any more, then do them against a wall, on an elevated surface or on parallettes. Do toes to bar until you can’t, then switch to knees to elbows. Kipping pull ups may start to become uncomfortable. If so, you can use bands or switch to rings rows as an alternative. If box jumps become uncomfortable, lower the box height or switch to step ups. It’s now time to cut out rope climbs and (excluding gymnasts) inverted exercises. Switch to beginner rope climbs and dumbbell shoulder press. Use a lighter than usual kettlebell (Advanced) or do one-armed kettlebell swings. Olympic lifting should be modified at this point, lowering your weights about 25-35%. You should switch to the hang position for cleans and snatches, and use dumbbells when your belly begins to impede your bar path. Do not do squat cleans or snatches. Instead, clean or snatch the weight then lower yourself into the squat, making it a two part movement, or do power cleans and snatches. Start deadlifting with a heavy kettlebell so the weight is directly beneath you, which is safer. The Advanced group can switch to the sumo stance to continue deadlifting a bit longer with lighter weight. Front squat, back squat and overhead squat with the lighter weight, as long as it is comfortable. Don’t squat below 90 degrees, again because of the relaxin hormone. Shoulder press and push press should remain comfortable for most during this trimester. Row, walk, run and do double and single unders until they become uncomfortable. Remember to check with your doctor before participating in any exercise program.

Do’s and Don’ts
 
In the 3rd trimester, your growing belly will be in your way for a lot of exercises. Decrease your lifting weights as necessary, dependent on form and comfort, and still no squatting past 90 degrees. Run, row and jump if you still can. Keep doing the exercises that are comfortable, and use the substitute exercises for those that are not. Remember to keep your intensity in check using the talk test and stay hydrated. Make sure your doctor approves of your exercise program.
 
I hope this helps.  We are so blessed to have fabulous coaches to help modify, instruct, and push what needs to be done.  I am always amazed at the strength of a mother in everyway. Keep up the good work ladies!!  Don’t worry fathers your day is coming:)
Enjoy this week everyone!
Dr. Meg
McNicholas Family Chiropractic


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Couldn’t get you all but here is the 3:30 class hard at work!!
A few tips I often share with my patients, have learned from my patients, probably not FDA approved, but have served many. Your body knows best how to heal itself naturally. We only heal from the inside out. That is another message we can dive into at another time.  But eating healing foods will help.  So here are a few.

There is something to say about grandma’s soup when you feel under the weather.  Broth is a great way to recover back to health or to maintain your health by staying hydrated.  To discover the healing power of broth cook chopped org veggies (local is better) in water, until super soft. Leave 6 hrs or overnight. Drain, heat, yum!

Extra virgin coconut oil is a superfood.  High in lauric acid (found in breast milk), anti-aging, moisturizing, and healing.  It also stays stable when heated to high temps!  Bonus.

Apple cider vinegar is often recommended to those who suffer from digestive issues like heartburn, indigestion, and muscle cramping. But also good for all because its a rich source of minerals, vitamins, enzymes, and amino acids.  Make sure you choose one pungent and that you can see the cobweb formation of naturalness called the “mother” suspended in the vinegar.

Cinnamon is effective in regulating blood sugars, which is an important part of the weight loss process.

Lemons are detoxifying and have an alkalizing effect on your body.  Take some time this week to also dabble in information regarding creating an alkaline environment within our bodies.  It will be a life saver!

Fresh juicing and eating of local, seasonal fruits and veggies are a must.

Life is all about being reminded of those little things that we already know to do or learning something new that creates the quality of life we so deserve.  Hope you are all enjoying this amazing summer!

Dr. Meg

McNicholas Family Chiropractic


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Great job with all those wall balls!
Why is it so important to take care of your spine and your child’s spine? Oh boy!  So glad you asked:)
So minus the big words….A proper examination can reveal areas of our spine that are malfunctioning.  This results in nervous system compromise (a.k.a. life line down), impairment to muscles that support the spine, and damage to other soft tissues of the spine and ultimately the body.  All of this then sets into motion that ugly term we are all afraid to hear, arthritis (a.k.a. degenerative process).
1. Abnormal motion or position of spinal bones.  Physical trauma such as improper lifting, car accidents, repetitive motions (I call this occupational hazards), and poor sleeping habits can cause spinal problems.  But please don’t forget emotional stress and chemical imbalances are common culprits, too.
     Like the tires on your car, without proper alignment, your spine can experience uneven wear and tear.
2.  Abnormal nervous system (Life line) function.  Improper motion or position of spinal bones can rub, irritate, pinch, or choke delicate nerves.  Here is the MOST IMPORTANT fact…this can impair the function of the tissues, organs, and systems controlled by these nerves.
     The flow of life or information is compromised in nerve tissue like traffic congestion at the site of an accident or breakdown.
3.  Abnormal muscle function.  Muscles supporting the spine can weaken and atrophy, or become tight and spastic.  Then, scar tissue and adhesions penetrate these malfunctioning muscles, changing their elasticity.
     Like the stronger team in tug of war, imbalanced muscles can cause function problems.
4.  Abnormal soft tissue function.  Discs (cushion between spinal bones), ligaments, and other soft tissues can malfunction too.  These soft tissues have a poor blood supply so proper healing often takes time. Sometimes far after relief is experienced.
     The inflammation and rise in temperature form soft tissue damage is a lot like a bad sunburn…Painful!
5.  Abnormal function of the spine and body.  The body responds to the first four preceding factors mentioned above.  Bone spurs, spinal decay, fusing joints….arthritis.  As if that is not bad enough, these degenerative changes can be seen in other organs and tissues which have been deprived of normal nerve flow.
Which brings me to “Quality of Life.”  Nothing is more important. Have a super week!
Dr. Meg;)
McNicholas Family Chiropractic
56 Center Street Street
Second Floor
Southington, CT 06489
phone: (860) 276-9970
fax: (860) 276-9717


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Great Job Ladies!!!  Look at those muscles!

What is Grip Strength?

Grip strength is often thought of as simply hand strength, and while hand strength is definitely included, there are actually many other things to consider when thinking ofgrip. First off, grip involves everything from the musculature near the elbow down to the fingertips. It has to be thought of this way because many of the forearm and hand flexor muscles actually originate above the elbow, and anytime a muscle crosses a joint, it will in some way influence it. As we move downward, the gripping muscles pass through the forearms, the wrists, and into the hands, fingers, and thumbs — and not only through the front of the forearms, but also the back of forearms. This is important to remember.When we look at grip in this manner, we start to see that there are MANY movement patterns that are realized by the lower arm musculature. As we train the lower arms, we must then remember to train all of these movement patterns in order to maintain a suitable balance between the antagonistic muscle groups, such as the flexors and extensors. In fact, many cases of inflammation-related forearm pain such as tendonitis, tendonosis and epicondylitis can arise due to improper training of the forearm muscles or simply neglecting certain muscle groups or movement patterns.

Stronger Grip = Bigger Lifts. When you have a strong grip, you are able to lift heavier weights in the gym. Especially in pulling movements such as deadlifts, rows, pull-ups, and chin-ups, a solid grip that you can call upon will help you increase your training results by increasing strength.

 

Stronger Grip = Better Endurance. When your hands and lower arms are strong, you can also perform more repetitions than someone whose weak hands are a liability. This means you will be able to perform more repetitions per set of an exercise, thus burning more calories, losing more fat, and building more muscle.