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What to Expect When You Start to Work Out

We’ve all been there. You look at the after pictures of a body transformation and start feeling the desire to give yourself similar results. Then, the pesky part of working out comes into play, and you either go way too hard or get way too impatient, inevitably just giving up. In this blog, we will share some tips on how to set your expectations appropriately and avoid setting yourself up for failure.

You won’t be the strongest one at the gym on your first day.

That juicehead across the gym didn’t start off looking like that. He looked a lot like you do today. As humans, it’s natural to compare ourselves to others, especially when it comes to things like varying levels of fitness in a gym. According to a recent study, “One in two Americans have been found to be intimidated at the thought of working out at a gym [and] feel the idea of working out among other people in a gym environment is a daunting prospect.” Don’t let the famously coined term, ‘gymtimidation,’ keep you from following through on your workout regimen.

It’s going to really hurt afterward.

You’ve heard the phrase ‘no pain, no gain’? Well, when it comes to working out, they really mean it. That’s because for your muscles to get bigger, the fibers literally have to break and heal again over and over and over again. Health experts have confirmed that, “After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy.” So, yes, expect pain. You have to power through in order to make noticeable gains.

You’re going to be tempted to skip a workout plenty of times.

Going off the last point, whether pain or outright laziness causes it, you’re going to be tempted to skip your workout constantly. Remember that habits take time to form and, until it feels natural, they will probably feel like a chore. Livestrong echoed this point by simply stating, “There will never be a shortage of excuses to skip the gym.” By expecting the temptation of skipping a workout, you’ll position yourself better to avoid giving in to the aforementioned temptations.

Results will not be immediate.

If there were a way to get ripped after one quick trip to the gym, then everybody would be ripped. It’s unfortunately not that easy. Realistically, it will take weeks, maybe months, to start seeing any visible and tangible benefits of your efforts. US News pointed out, “People who are trying to lose weight would love to drop pounds—especially fat—quickly and easily. Of course, that’s not how weight loss typically works.” Don’t get discouraged if you don’t see a jock looking back at you after the first few workout sessions. Good things take time.

At the end of the day, setting healthy expectations is key to ensuring longevity in your efforts. We hope you found these tips valuable, and we wish you the best in your fitness journey.

How Physical Therapy Can Help Reduce Pain Associated with Aging

At Allen County Family & Sports Chiropractic, we want to take this opportunity to focus on the family element of our name. While most of our blog posts discuss educational opportunities for either adolescents or young adults, we are still happy to provide some useful guidance for those of us who are in our later years. With that in mind, we wanted to talk about some of the most common pain conditions that may rear their ugly heads as we continue to get older. Of course, these are also all conditions that Dr. Hartle or any of our trained staff members would be happy to help you with.

Arthritis

Physical therapy and arthritis go way back. It is arguably the most common condition that older adults face as it amounts to more than three million US cases per year. In fact, according to the National Institute of Aging, “Osteoarthritis is the most common form of arthritis among older people, and it is one of the most frequent causes of physical disability among older adults.” The next time that you feel pain or stiffness that seems to be getting worse, consider looking at arthritis as the culprit.

Cancer

It is a simple fact of life that many of us will face a cancer diagnosis in our lifetimes. Whether it is your friends, family members, or yourself, physical therapy has been proven to be a helpful tool in combating pain experienced as a result of this insidious disease. When discussing how physical therapy can help cancer patients, fellow experts in the space have stated, “Physical therapists create treatment plans that use physical activity to help cancer survivors manage side effects of treatment and cancer-related problems.” While, unfortunately, we can’t cure the disease for you, we can do our best to provide treatments that will help make it a little bit easier to live with.

Tendonitis

Our skeletal system has so many intricacies, and they all get a bit worn down with age. Our tendons are no different. These cords work together to attach the muscles in our body to the bones, and sometimes they can become irritated or inflamed resulting in tendinitis. The HSS notes that, “Although tendonitis can occur at any age, it is more common in adults over 40… As tendons age, they tolerate less stress and are less flexible.” Sometimes, the magic of physical therapy is knowing when to instruct clients to cease the movement of the affected area rather than having them power through and exercise it, which is true with patients suffering from tendonitis.

Multiple Sclerosis

While this is one of the more rare conditions of the bunch that we covered today, it is still a very real threat for people, especially as they get older. In case you didn’t know, Multiple Sclerosis (MS) is a disease in which the immune system eats away at the protective covering of nerves. While there is currently no cure for MS, this is another condition that can be effectively managed by physical therapy. The National MS Society themselves have reported that, “Physical therapists play an integral role in the management of MS throughout the disease course – at diagnosis, during and after relapses, during periods of progression as well as periods of stability, and when the disease becomes more advanced.“ While physical therapy cannot solve the problem entirely, it can certainly help you feel just a little bit better if you are struggling with it.

If you or someone you know is dealing with any of the above diagnoses, Allen County Family & Sports Chiropractic is here to help however we can. We support all members of the family, including those who may not be quite as young as they used to be.

Fall Activities that Promote an Active Lifestyle

The end of summer is approaching very quickly. People are getting their cups ready for the incoming pumpkin spice and their closets prepared for the looming dips in temperature. With that in mind, we wanted to expand on the series we started this summer, which discussed seasonal tips for staying active. Worry not: there are tons of ways to enjoy the pretty colors while getting a workout in simultaneously.

Nature Walk

This one is the most obvious, but it’s still jam-packed with benefits. While nature is serving (arguably) its prettiest aesthetic, it makes for a great excuse to get some exercise in. The experts at IQEQ stated that among the benefits of taking a quick nature walk include that walking “Strengthens the heart and increases circulation [and] reduces stiffness in joints and improves posture and flexibility.” To put it simply, your Instagram feed isn’t the only thing that will be thanking you for planning a quick nature walk this fall.

Pumpkin Picking

Did you even celebrate fall if you didn’t go pumpkin picking? If not, you certainly didn’t get the corresponding health benefits either. Apart from the obvious benefits for your muscles, the pumpkins themselves come with a variety of health benefits. According to WonderLabs, these include weight loss, bolstered immunity, increased energy, and improved blood pressure.

Raking Up the Leaves

Enjoy some pretty colors and get a workout in while you’re at it by breaking out the rakes and bags. Raking leaves is a fun way to get some valuable exercise this fall. In fact, AARP described the muscles that get a workout through this activity by saying, “[Raking leaves] helps build upper-body strength, as well as core strength, or strength in your back and stomach.” We can’t confirm whether jumping in the pile of leaves gets you more of a workout, but we can guarantee that it makes it much more fun.

Trick-or-Treating

Got little ones in your family? Trick-or-treating makes for an incredible excuse to get moving while creating some fun memories. If you want to make it into a more extreme workout routine, TapGenes shared some really interesting ways to feel the burn while the little ones are feeling the sugar rush. This list includes ideas such as pulling toddlers in a wagon, candy bag resistance, purposely seeking out hills, and more. If you incorporate any of these ideas into your trick-or-treating this year, be sure to stop by and show us videos after!

While it might require a bit more creativity than its predecessor, there are still plenty of easy ways to stay active this fall. We hope you use these tips to achieve optimal health.

Walking: The Secret Weapon to a More Active Lifestyle

As a personal trainer and strength coach, Dr. Hartle has assisted countless people in accomplishing unthinkable feats of strength in the gym. On the flip side, as a licensed chiropractor, he has also seen the consequences of biting off way more than you can chew. So many people go from zero to one-hundred fast in search of a healthier and more active lifestyle. That is why this article will discuss the incredible health benefits that something as simple as walking can have on your life so that you don’t feel pressured to go straight for the heaviest weights at your local gym.

First of all, it’s easy.

As we mentioned earlier, it’s a great and simple alternative to blowing out your back or getting seriously injured by going too hard too fast. This truly unprecedented finding that walking is an easy way to workout is backed by fellow professionals. In fact, according to WebMD, “Walking may be the simplest way to work out. You can do it almost anywhere, and it’s a snap to get started: Just put one foot in front of the other.” So yeah, take that, nonbelievers!

Walking helps maintain body weight and burn calories.

All jokes aside, walking comes with so many incredible benefits for your health. It helps to monitor your body weight and lose some pounds without the added muscle stress that running causes. MayoClinic discussed that, “Regular brisk walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type-2 diabetes, and strengthen your bones and muscles.” If you’re looking to lose some weight, look no further than taking a walk around your block every day.

Your heart will be healthier.

As you start walking, you might notice a slight discomfort in your chest accompanied by a much faster heartbeat. That is your body’s way of telling you that your heart had to put in some work to ensure that you didn’t collapse on the sidewalk. In other words, it’s your body telling you that your heart is not in the best shape. Like any other exercise, though, the more you repeat the behavior, the easier it will be on your body. The American Heart Association shared, “With every step, walking offers benefits and is some of the best exercise for heart health. It can improve your cholesterol levels, blood pressure, and energy levels.” Your heart will thank you for the walks that you take — we can promise you that.

It helps your body and your mind.

Have you ever heard of someone returning from a walk and feeling worse than they did when they left? Quite the opposite is usually the case, isn’t it? Well, there’s science to back up why that is the case. News Medical posted findings from a study saying, “According to Sports England, the benefits of physical activity on mental health include improved mood, reduced risk of depression and anxiety, and a more balanced way of life.” Walking truly gives you the best of both worlds with a one-two punch that can help you fight physical and mental health ailments.

We hope you use the information we shared today as the motivation you might’ve needed to implement a walk into your daily routine. Enjoy the fresh air.

Simple Tips to Avoid Pain

Pain can be an intrusive element of our lives, especially as we get older. The worst part about it is that it usually creeps up on us when we need to be in tip-top shape. However, with simple and consistent practice, you can ensure that your body is optimally positioned to avoid experiencing pain. Here are some quick tips to ensure that you ride out the rest of the summer without pain bringing you down.

Keep the Body in Shape

Just like your old car, if you don’t turn it on and drive it around every once in a while, it’s going to stall or fail to operate correctly. Simple exercises such as taking a walk around the block or doing a few mobile exercises here and there will do your body a world of good. According to Mayoclinic, “Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your [body] work more efficiently.” Remember: a walk a day keeps Dr. Hartle away!

Posture Check!

Is your back starting to hurt? One of the most common reasons is poor posture being maintained throughout the day. Fellow experts share this view by saying, “Having good posture not only contributes to a good appearance, but it has many health benefits, including [reducing] abnormal wear and tear on joint surfaces [and decreasing] the risk of back pain.” Stop slouching at your desk and hunching over while you walk around and straighten out that back. You may be surprised by the results that you experience.

Get Good and Comfortable Sleep

You may not be surprised to hear that the position you place your body in for 6-8 hours straight will have a significant impact on the health of your skeletal system. Stomach sleepers should be especially aware of this advice from Cosmopolitan, “Sleeping facedown can cause some obvious issues — like not being able to breathe, for example. Because you need to turn your head to one side to get air in and out, you inherently twist your spine. Over time, this can cause neck and back pain, not to mention issues falling and staying asleep.” Next time you experience a painful morning, consider investigating your sleep patterns when looking for the root cause.

Consider a Trip to the Chiropractor

If there is a more sinister cause of your pain, such as a chronic condition or extreme injury, it may be time to consider seeking professional help. Luckily, the experts at Allen County Family & Sports Chiropractic are here to help. Wondering what to expect? Click here to check out our recent article discussing the topic.

While some painful conditions may be inevitable, especially as we get older, a lot of pain can be avoidable through simple habits. We hope these tips help keep you pain-free, but we are happy to help you start feeling better in case we are a bit too late.

Easy Starter Exercises for Beginners

Our most recent blog post shared a beginner’s guide to working out. In that article, we discussed that people should take it easy as they’re getting started for both physical safety and optimal strategy. So, what are some official starter exercises that have the Dr. Hartle stamp of approval? We’re glad you asked.

Push-ups

It’s no mystery why people will ask you to drop and give them ten when you mention a desire to start working out. Despite their seemingly simple practice, properly done push-ups work the muscles all over the body. According to WebMD, some of the health benefits they offer include, “Burning calories, protecting your shoulders and lower back from injuries, improving your balance and posture, improving your flexibility, [and] improving your performance in sports and athletic activities.” The best part about them? You can do them from wherever you are!

Jumping Jacks

Have you ever watched a movie where people are going through intense training? Which exercise is most commonly depicted again? That’s right, jumping jacks! Femina goes so far as to call it the ‘ultimate cardio exercise.’ They go on to mention, “Jumping jacks work on the entire body, making for a great exercise that contributes to weight loss all over. It works on the legs, abdomen and belly area, and arms, allowing for weight loss in these areas.” A bonus benefit of jumping jacks is that they are commonly used to alleviate panic attacks.

Walk Around the Block

There’s nothing like a walk. Whether you are 18 or 82, walking is a simple way to get the blood flowing and the muscles working. MayoClinic notes some of the benefits of walking, mentioning that it can help, “Improve cardiovascular fitness, strengthen your bones and muscles, increase energy levels, and strengthen [the] immune system.” Next time you’re left feeling overwhelmed about how to get started implementing a more active lifestyle, look no further than a quick walk around the neighborhood.

Curls

We’ve all been that stick figure curling ten pound dumbbells. It’s a staple element of the “I just began working out starter pack.” VeryWellFit elaborates on bicep curls by saying that, “It’s a great exercise for seeing results in strength and definition.” Not only does this classic exercise help you develop volume and strength in your arms, it also helps train your body to use your arms correctly for other more intense workouts down the line. Don’t be embarrassed to grab that small dumbbell and watch yourself in the mirror. It’s actually more helpful than people might think.

We hope that you will make use of these beginner exercises as you get started on your fitness journey. Be sure to stop by the office and tell Dr. Hartle about your recent gains.

A Beginner’s Guide to Working Out

Being physical therapists, one of the most common things that we see in our line of work is people coming in for injuries related to an unsuccessful workout. With that in mind, we wanted to share some advice with any of you who may be considering getting started on that summer body to ensure that the body looks as good as it can without going through unnecessary pain to get there.

Take It Easy, Champ

We get the rush. You go to your local gym and see the guy or girl next to you looks like they just walked off a Sports Illustrated cover, and you want to look like them. Just remember that every juicehead was once a scrawny optimist looking to make a change. Planet Fitness discussed the benefits of easing into it by saying, “Not only can you physically benefit from a low-intensity workout, but you might also find that it re-energizes you mentally — giving you more endurance to power through whatever else the day holds.” Nothing wrong with starting with the fifteen pound dumbbells. It’ll give you somewhere to look back on in a few months with fondness.

Be Realistic to Achieve Consistency

You’re not going to be able to workout every second of every day. For one thing, that’s not an effective strategy. On top of that, it’s going to lead to nothing but burnout and being right back to hating the gym in about a week. The official website of the United States Army (some of the toughest SOBs in the world) states that, “Consistency in working out will bring more substantial results than periodic extreme fitness routines.” If it’s good enough for the troops, it’s good enough for us! Be realistic when you set your goals, and aim for consistency rather than overnight solutions.

Consider a Workout Buddy

A workout buddy accomplishes two things. It holds you accountable to maintain your workout schedule, and it gives you a partner who can spot you when you go for the more challenging reps. The CDC suggests that, “When you work out with a partner, you’re likely to…. feel more motivated, be more adventurous, [and] be more consistent.” Try finding a friend who also wants that summer body and convince them to come along on your next visit to the gym.

Always Consider Safety First

Above all else, safety should be your number one priority at all times when working out. Remember that you are putting your body through strenuous activities that it may not be used to. You can’t expect it to be able to keep up unless you position it in a way that it can be successful. Johns Hopkins recommends that, “Some exercise safety precautions include wearing the appropriate gear and staying hydrated. Taking time to warm up and cool down allows the body to transition in and out of periods of activity safely.”

As much as we love getting to help out our patients, we don’t want anyone to get hurt. By following these steps, you will be much better equipped to safely and effectively begin the process of installing a workout regimen into your routine.

Tips to Stay Active This Summer

As the weather gets warmer, it is that time of year where everyone begins to shed the layers of clothing and the heavy blankets in exchange for shorts and tank tops. Another common theme as the sun reintroduces itself is for people to plan more active events, which are not only great for socialization but also for your health. With that in mind, we wanted to share four tips on how to stay active this summer. Remember: a walk a day keeps Dr. Hartle away.

Go for a walk or run

On that note, there is no better time than right now to get into the habit of going out for walks (or jogs/runs if you’re feeling up to it). Kurbo notes that, “Summer is a great time to enjoy the outdoors…and set some exercise goals.” Unfortunately, so many people make the mistake of buying into the belief that you need the most expensive workout equipment to maintain an active lifestyle. The simple act of going out for a walk not only allows you to enjoy the beauty of the world around you, but it also comes with a plethora of benefits for your health. Should you want to stay inside, though, we’ve got you covered there, too.

Get back into nature

Following up on that, walking isn’t the only way to enjoy nature while staying active. Consider incorporating water into your active lifestyle by renting a kayak to take on the water or swimming in a nearby lake. There are also a variety of other ways to enjoy nature as well. LifebyKar touched on the incredible benefits of spending time outdoors by saying, “Nature is the one thing that will always bring you back to yourself time and time again.” Whatever way you decide to enjoy nature, be sure to use it as a means to stay active during the warmer months.

Plan a beach day

One of the best ways to enjoy nature is by planning a trip to the beach. Get the family together and plan a day at Indiana Dunes or any of our other pristine beaches. The beach also comes packed with a variety of activities that are sure to keep you moving, such as swimming, surfing, playing volleyball, or moving through the sand. Plus, you’ll get to enjoy a wonderful summer day while you are at it.

Make it a fun time

Going off of enjoying a wonderful summer day, you don’t need to treat getting active as a chore. There are so many fun ways to work out without it feeling like a hassle. For instance, if you’re younger, re-download Pokemon Go and compete in gym battles or build your Pokedex. You’ll be burning calories from all the walking required without even realizing it. For my older crowd, Map My Walk or My Fitness Pal are among the vast landscape of apps that will help keep you active as well.

Summer is one of the best seasons to enjoy nature and spend time with relatives and friends, all while staying active in the process. Next time you’re looking for some inspiration on how to get moving this summer, we hope you take these tips into consideration.

Getting the Most Out of Chiropractic Care

Chiropractic care can be a very time-consuming and expensive process. Depending on the location of your nearest specialist and your insurance status, it can be quite the journey. Even if the doctor is five minutes away and in-network, you will still want to get the most out of your experience. Here are a few tips on how to do so.

Be Honest and Open

Sometimes, pain can be a bit embarrassing to report on. Depending on the nature and location of the aches you are experiencing, you may feel uncomfortable sharing the good, the bad, and the ugly. However, in order for your doctor to do his or her job effectively, it is crucial to be as honest and open as possible. According to health experts, “Answer questions directly and honestly, and don’t leave anything out that could be relevant, even if you feel embarrassed.”

Keep Up With Prescribed Stretches/Exercises

Effective chiropractic care sometimes requires some work to be done outside of your session. Depending on the treatment, your chiropractor may recommend doing some stretches or light exercises at home. Fellow chiropractors agree that, “These exercises assist in your healing between chiropractic appointments and offer continued strengthening and rehab long after your course of treatment.” While the temptation to put off doing the recommended exercises can be tempting, it is important to avoid giving in to it.

See it Through to the End

While you may start feeling better immediately, just like an antibiotic, it is important to make sure that you continue your treatment until it is concluded. Healthcare providers have stated, “Physical therapy is designed to run its course. It’s designed to get you from a starting point to an ending point.” You are most likely to get the most bang for your buck from physical therapy when you attend all sessions, from start to finish.

Choose Allen County Family and Sports Chiropractic

The easiest way to make sure that you are getting the most out of chiropractic care is by looking no further than your friends at Allen County Family and Sports Chiropractic. Our team of experts, spearheaded by our fearless leader Dr. Michael Hartle, will make sure you are taken care of. We even have Saturday availability by appointment only for those of you with a busy work schedule. What are you waiting for? Start feeling better today!

With these tips in mind, you are much better positioned to get the most out of your chiropractic care. Here’s to feeling better soon!

What to Expect During Your First Visit to a Chiropractor

Just like any other medical appointment, it can come with its fair share of anxiety and stress to set up your first visit. With that in mind, we wanted to take this time to share some basic expectations that you can have for your first visit to a chiropractic center. Just like anything else, your experience may vary based on the specific circumstances of your situation. However, we hope that this blueprint will help alleviate any nervous feelings you may be experiencing about setting up an appointment, so that we can get you on the path to feeling better sooner.

Check In at the Desk

The first thing that you will see when you walk into Allen County Family and Sports Chiropractic is a welcoming lobby area, where you can check in for your appointment at the front desk. Our staff members are friendly and personable to help create a welcoming environment for all of our patients. You will probably see Dr. Hartle hard at work (but not without sharing a few laughs simultaneously) with the patient he is currently assisting. You may have to fill out a quick informational form while you wait. It sounds easy so far, right?

Initial Assessment and Treatment

Once it is your turn to be seen, your chiropractor will greet you and guide you through the next steps. As we mentioned previously, there are a wide variety of underlying conditions that can bring you to a chiropractor, so we use this initial assessment to determine the best course of treatment. This can include things like adjustments, dry needling, massage therapy, walking examinations, and more. For the most optimal results, go into the first appointment with an open mind to different types of treatments based on the expert guidance of your doctor.

Prescribed Stretches or Exercises

Sometimes, the condition requires additional at-home care outside of the visit to the chiropractor. For instance, if you come in with back pain, the doctor might do an adjustment or provide massage therapy, but we can’t be there all the time. With that in mind, the doctor might prescribe some simple at-home stretches or exercises. Don’t worry, they will not be too strenuous, but they are important to make sure that the progress continues past the point of your initial visit or sustain the pain in-between appointments. If you have any questions, you can always ask your doctor during the appointment, and they will be happy to help you.

Slight Discomfort the Following Days

Unfortunately, it’s not uncommon for you to experience a little bit of pain or discomfort the following days. The point of a chiropractic visit is to manipulate your bones and muscles to feel better long-term, but that may require some short-term discomfort. The best suggestion we can offer is to take it easy and drink tons of water. If you feel like the pain is a more intense amount than what is typical, please contact your doctor and see if they can offer any guidance.

The simple answer is that chiropractic visits are not terribly different from any other medical visit. What makes one experience different from another mostly lies in the staff, and here at Allen County Family and Sports Chiropractic, we have a real family-like atmosphere and would be happy to have you!