Free Detox Seminar January 15, 2015

Join Dr. Laura Kemps for a FREE Detox Seminar at our Appleton office on January 15, 2015.  The seminar will be from 5:30 to 6:30 and Dr Laura will be available for questions after the presentation.

Dr. Kemps will discuss the reasons for detoxing, who should or shouldn't do a detox, and how to follow her prescribed plan.

This seminar is now full.  If you are interested in future detox seminars, please email our office at patientservices@schubbeappleton.com.

How to Improve Your Sleep

Does your brain go into overdrive as soon as your head hits the pillow?  Or do you fall asleep and then wake up two hours later?  Maybe one of these unconventional tips will help you get to sleep and stay asleep so you can wake up rested and refreshed.

• Nap every day - to make napping work, you must stick to these 3 rules:
• Nap at the same time every day - this allows your body to regulate itself to fall asleep more quickly at that time.
• a 10-20 minute power nap provides enough sleep to help you feel refreshed and more alert, yet it won't interfere with falling asleep at night.
• The optimal time for napping is 20-30 minutes after lunch - usually early afternoon.
• Force your worries - if worrying kicks in just after you close your eyes, schedule a daily "worry time" well before you go to sleep.  Choose a 15 minute period at the same time every day when you try to think of every possible worry, and then tell them to a trusted confidante or write in a journal.
• Get out in the sun - when you wake up, don't lounge around in bed.  Don't even stay inside.  Get out int he morning sun soon after getting up.  The bright sunlight (or any bright light) tells our body's natural biological clock that it's time to wake up.  And that same clock will then be set to tell your body it's time to go to sleep about 14 to 16 hours later.
• Avoid hot baths - the body needs to lower its temperature in order to fall asleep, so a hot bathe will actually keep you up.  If you enjoy a soak in a hot bath, just be sure to finish your bath at least 2 hours before bedtime so that your body has enough time to cool down.  To reduce any built-up stress or tension, enjoy a hot pack applied to your neck and shoulders before going to bed.
• Make your room colder - again, your body needs to cool down to sleep s do what you can to make your room cool. This will also allow you to nestle into your blankets and some people find that action very soothing.

Information was taken from Spine-Health.com 

October is National Chiropractic Health Month

Hosted by the American Chiropractic Association (ACA), National Chiropractic Health Month (NCHM) is a national public awareness and education campaign held each October. NCHM strives to teach health care consumers about the benefits of chiropractic services and to promote the expertise of doctors of chiropractic (DCs) in helping their patients reach optimal levels of health and wellness.

In 2014, NCHM will use the theme “Conservative Care First!” to educate the public on why a conservative approach to pain management and health enhancement is both sensible and effective. For years, many patients would find relief through conservative forms of care such as chiropractic services only after unsuccessfully trying a range of other, more complex and riskier treatments. Today, that approach has been reversed, with more medical research and guidelines supporting the idea that patients should exhaust conservative approaches to pain management before moving on to other options.

During NCHM, doctors of chiropractic will share information with the public about chiropractic’s conservative approach and why it is especially relevant in today’s health care system—and urge them to become their own best health care advocates by insisting on “Conservative Care First!”

Pilates and Yoga Programs End at Neenah Office 8/29/14

All good things must come to an end...

Hello to all,

I am writing this with a sadness in my heart. I have decided to disband the Pilates and Yoga program at Schubbe Resch. There are many reasons that have been mounting over the past 6 months. I kept trying to hang on due to my passion of the Pilates practice. It has come time to accept that all good things must come to an end.

Topping the list is becoming a Network Health Physical Therapy provider that has grown my Physical Therapy practice considerably. I need to put my efforts in this direction in the coming years.

Several of you have been loyal participants that I dearly value and will truly miss.

The last class will be Friday, August 29th and there will be no class Wednesday, August 20th. Refunds will be given. Please contact Malynda at our office via email at mb.srcpt@gmail.com or 920-720-0660 to request refunds.

I wish the best to all of you,
Kari Resch
Physical Therapist and Pilates Instructor

Technology and Health Care at Schubbe Resch Chiropractic and PT

Over the years, we have made many technological advancements to improve patient care.   Here are a some of the ways technology has been implemented at our offices:

1. Access to EPIC - As the first chiropractic office in the Fox Valley to be granted access to EPIC, we can bow routinely review records, reports, and images prior to seeing a new or existing patient.  This prevents duplication of images, saves staff time with records requests, and improves the efficiency with which care is delivered.
2. Digital X-rays read by Radiology Associates of the Fox Valley - We have also established a relationship with Radiology Associates of the Fox Valley.  Our digital x-rays can be electronically forwarded for pathological review and second opinion evaluation.
3. Implementation of Electronic Health Records (EHR) - In accordance with the Affordable Care Act, our offices have implemented EHR software that meets all government requirements.  We routinely collect and record information on patient's blood pressure, Body Mass Index (BMI), and smoking status along with our treatment notes.  If a patient does not have a family physician, we encourage them to develop a relationship with a primary care physician to further manage their health conditions. Our software also allows us to offer electronic health records to our patients.
4. Voice Activated Dictation - Our Appleton office has implemented the use of Dragon Medical voice activated dictation so we can complete patient notes immediately, eliminating delays in communication.  Patient records can be quickly faxed to medical offices to be scanned into the EPIC system for any provider to use.
5. Monthly Email Newsletters - Our E-newsletter lets us communicate with our patients and inform them about different services offered in our clinics.  Topics include recent certifications, new techniques, and free workshops in addition to office news.
6. Social Media - Our offices share information on topics ranging from diet and nutrition to chronic medical conditions.  Check out more articles on this blog, and follow us on Facebook, Pinterest, and Twitter @SchubbeChiro.

Schubbe Resch will continue to implement technology to improve the quality, safety and efficiency of health care in the future.  This allows us to collaborate with other physicians and provide better and more efficient treatment to our patients.

Laptop Setup

Laptops are designed with portability in mind rather than with sound ergonomic principles.   If the screen is at the right height, then the keyboard is too high - if the keyboard is in the right position, then the screen is too close and too low.

Given these challenges, here are some tips for laptop setups:

1. Use a large screen - purchase a laptop with the largest screen possible to avoid the stressful posture that results from straining to see the text on a small screen.  If you still find yourself straining to see your screen, increase the font size.
2. Place the screen at eye level - set your laptop height and screen angel so you can easily view the screen without bending or rotating your neck.  Put it about arm's length in front of you.  To do this, you will usually need to elevate the laptop a few inches above your desk, which you can do by placing it on a stable support surface, such as a laptop stand or a thick book.
3. Don't slouch - propping your laptop on top of your lap requires you to slouch down to see the screen. So if you must work on your lap, put the laptop on your briefcase so you can raise it up slightly.
4. Use a separate keyboard - when using a laptop for extended periods, use an external, full sized keyboard and position it at a height that allows your shoulders and arms to be in relaxed position, with your elbows at 90 degree so your wrists can stay in a flat position.
5. Use a separate mouse - use a separate mouse rather than the one that is incorporated into your laptop.  Consider placing the mouse on an adjustable position platform so you can keep your wrist flat while using it.

These tips were taken from a Spine-Health.com newsletter.

10 Tips for Improving Posture & Ergonomics

Over time, poor posture may be caused by habits from everyday activities such as sitting in office chairs, staring at the computer, cradling a cell phone, carrying a purse, driving, prolonged standing, caring for small children, or even sleeping.  The following guidelines suggest ways to improve posture and ergonomics, especially for people who work sitting in an office char for most of the day.

1. Identify Warning Signs - Back pain may be the result of poor ergonomics and posture if the pain worse at certain times of the day or week; the pain starts in the neck and moves downwards into the upper back, lower back and extremities; pain that goes away after switching positions; onset of back pain with a new job, new office chair, or new car; and/or back pain that comes and goes for months.
2. Sitting or Standing, Keep the Body in Alignment - When standing, distribute body weight evenly to the front, back, and sides of the feet.  While sitting in an office chair, take advantage of the chair's features.  Sit up straight and align the ears, shoulders, and hips in one vertical line.  Any prolonged sitting position, even a good one, can be tiring.
3. Get Up and Move - As muscles tire, slouching, slumping, and other poor postures become more likely.  This is turn puts extra pressure on the neck and back. In order to maintain a relaxed yet supported posture, change positions frequently.
4. Use Supportive "Props" or Ergonomic Office Chairs - Supportive ergonomic props can take the strain and load of o the spine.  Ergonomic office chairs or chairs with an adjustable back support can be used at work.  Footrests, portable lumbar back supports, or even a towel or small pillow can be used while sitting in an office chair, on soft furniture, or while driving.
5. Be Aware of Posture in Everyday Settings - Becoming aware of posture and ergonomics at work, home, and play is a vital step towards instilling good posture and ergonomic techniques.  This includes making conscious connections between episodes of back pain and specific situations where poor posture or ergonomics may be the root cause of your pain.
6. Exercise Promotes Good Posture - Regular exercise such as walking, swimming, or bicycling will help the body star aerobically conditioned, while specific strengthening exercises will help the muscles surrounding the back to stay strong.  These benefits of exercise promote good posture, which will in turn further help condition muscles and prevent injury.
7. Wear Supportive Footwear - Avoid regularly wearing high heeled shoes which can affect the body's center of gravity.  When standing for long periods of time, propping a leg up on a foot rest, wearing supportive shoe orthotics, or placing a rubber mat on the floor can improve comfort.
8. Remember Good Posture and Ergonomics When in Motion - Simply walking, lifting heavy materials, holding a telephone, and typing are all moving activities that require attention to ergonomics and posture.  It is important to maintain good posture even while moving to avoid injury, walking tall with shoulders back for example.  Back injuries are especially common while twisting and/or lifting and often occur because of awkward movement and control of upper body weight alone.
9. Create Ergonomic Environments and Work Spaces - it does require a small investment of time to personalize the workspace, home, and car, but the payoff will be worth it.  Undue strain will be placed on the structures of the spine unless the office chair, desk, keyboard, and computer screen are correctly positioned.
10. Avoid Overprotecting  Posture - remember that it is important to maintain an overall relaxed posture.  Avoid restricting movements by clenching muscles or adopting an unnatural, stiff posture.  For individuals who already have some back or neck pain, it is a natural tendency to limit movements to avoid provoking increased pain.

The above changes are relatively easy to make and will pay off in terms of a healthier spine and less pain and stiffness over time.

From Spine-Health.com

Free Hydration Stations

Fleet Feet Sports Fox Valley Invites Trail Users to Stay Hydrated

Appleton, WI—In partnership with the City of Appleton and Appleton Parks, Recreation, & Facilities Management, Fleet Feet Sports Fox Valley is once again offering free hydration stations to all users of the Apple Creek Trail. A new location on the Newberry Trail has also been added.

Saturday, May 3 marked the start of two summer-long Saturday morning hydration stations that will be available near the intersection of Ballard Road and Evergreen Drive and at the bottom of the hill near the Banta Bowl, underneath the College Ave Bridge. The hydration stations will be available 6:30AM until 10:30AM through September 27, 2014. All walkers, cyclists, runners, and passers-by are welcome and encouraged to take advantage of the hydration station.

Says Fleet Feet Sports Fox Valley co-Operator Leah Schapiro, “We got such great feedback from trail users last summer, we were more than happy to expand our involvement for 2014. The City of Appleton has been a great partner to work with and it allows us to encourage the community to take advantage of the amazing trail system offered here in the Fox Valley.” Leah also reminds outdoor enthusiasts that, “thirst is not an indicator of dehydration. Once you are thirsty, you are already low on fluids. If the summer is as hot as the winter was cold, we hope people will plan their routes accordingly and take advantage of the opportunity to stay hydrated.”

Users of Newberry Trail are reminded of the construction activities that will impact the trail in 2014. The segment of Newberry Trail in Telulah Park will be closed as the new Newberry Street extension is completed and a new parking lot and skate park are constructed in Telulah Park. The segment of Newberry Trail between Lawe Street and E. South River Street will also be closed from April through July as the City of Appleton repairs the retaining wall near the corner of Olde Oneida Street and E. South River Street. This segment of the trail will also be re-surfaced while it is closed for the retaining wall work. 

About Fleet Feet Sports Fox Valley

Fleet Feet Sports is a locally owned and operated National Franchise specializing in walking, running, workout gear, and training programs. At Fleet Feet Sports Fox Valley you will find a welcoming environment and unprecedented customer service that is the cornerstone of health and wellness in the community. Our mission is to educate, empower, and motivate individuals by providing consistent information, engaging programs, and effective tools to assist individuals in achieving their fitness goals. Whether you walk, run, exercise or simply need advice and motivation to lead an active or pain-free lifestyle, the expert team at Fleet Feet Sports can help.

For more information about the program, visit us online at: www.fleetfeetfoxvalley.com

Dr. Nathan Zachor offers free injury assessments at Fleet Feet the 4th Thursday of each month.  See the Fleet Feet website for more information.

Free Headache Workshop 5/15/14

Join Dr. Nathan Zachor and Dr. Laura Kemps for a free workshop on headaches.  The workshop will be held on Thursday, May 15th from 5:30 to 6:30 pm at Schubbe Resch Chiropractic at 2200 S. Kensington Dr. in Appleton.

Topics to be covered include:

• The most common types of headaches and why they occur
• Soft tissue and joint techniques for treatment
• Corrective stretches and exercises to reduce postural strain
• Proper ergonomics 
• Testing to diagnose other contributing factors 
• Nutritional and lifestyle counseling to improve headaches affected by diet, hormones and environment.

Register by calling 920-738-0200, by emailing patientservices@schubbeappleton.com , or by signing up online here.

Sports Nutrition to Reduce Inflammation Resulting from Exercise

This is such a good article for our athletes on the importance of keeping your inflammation better managed through better hydration, nutrition, and supplementation. 

http://www.drfranklipman.com/understanding-inflammation-and-healing-for-athletes/

The key points of the article:

1.  Stay hydrated with water, coconut water, and green tea. 

Recommendation:  If you are needing additional help with electrolyte support, I highly recommend "Endura" or "Heed" because it supplies the magnesium, in addition to potassium and sodium, that almost all other electrolyte drinks fail to include while avoiding the added sugars.

2.  Replenish vitamins and minerals lost through exercise with a high quality multivitamin/multimineral supplement. 

Recommendation:  Choose a certified pharmaceutical grade multivitamin/multimineral for better absorption, in order to avoid flushing the investment in your health down the drain.

3.  Avoid common inflammatory foods, food sensitivities and allergies.  Consume anti-inflammatory foods.

Recommendation:  Consider ALCAT testing from our office to more specifically identify your individual food sensitivities that drive inflammation in your body if you are overwhelmed with identifying food sensitivities on your own. 

We want you to perform better, both on and off the field, by reducing your inflammation response that results from exercise!

Excellent Quote from Book Titled "Against the Grain"

I came across this quote recently as I started reading my next health book titled "Against the Grain" by David Perlmutter, MD.  This quote reminded me about the value that doctors of chiropractic place on a wellness lifestyle of exercise and nutrition, good habits, and preventative and maintenance care to keep the body working at the most optimal level possible.

"Maintaining order rather than correcting disorder is the ultimate principle of wisdom.  To cure disease after it has appeared is like digging a well when one feels thirsty, or forging weapons after the war has already begun."                                            

-Nei Jing, 2nd Century BC

When you apply this quote to the concept of maintaining order in the realm of one's individual health, it is much easier to maintain general and musculoskeletal health, in comparison with the difficult task of restoring and correcting it.

Why I Became a Doctor of Chiropractic - Part 2

Though I had already entered my training to become a doctor of chiropractic in January 2000, I continued to be amazed at the new ways in which I benefited from chiropractic treatment as a patient.

During my class training in rehabilitation and manipulation techniques for the extremities (arms and legs), I fully recovered from a chronic tennis elbow injury after 1-2 mobilizations to the left elbow joint and 1-2 soft tissue sessions to break up the scar tissue in the local tendons surrounding the elbow joint.  The chronic pain that remained for 2 full years of competitive tennnis during middle school, led me to my decision to turn down a full scholarship to a prep high school in the Twin Cities to play tennis for my freshman year of high school. I was ranked in the top 20 for junior tennis players in the Twin Cities region at the time from playing local tournaments.   However, after taking the maximum dosage of ibuprofren each day for two solid years, I gave up playing tennis competitively due to the constant pain in my left elbow that resulted from the cumulative impact of playing tennis. Today, I am able to play competitive tennis with friends and family without experiencing this once debilitating left elbow pain.

The other concern that arose during my chiropractic training years was a diagnosis of "reactive airway disease" that was confirmed from new cutting-edge respiratory testing at a local hospital in the Twin Cities. I was prescribed a steroid inhaler and told that this was a chronic condition that I would have to learn to manage to deal with the rest of my life. I was aware from my training in chiropractic that it had been regularly reported that patients who received chiropractic manipulation in the neck and upper back frequently reported improved respiratory function and sometimes reversal of respiratory symtoms. After seeking assistance from our student health clinic and receiving a short course of manipulation in the neck and upper back, I was able to discontinue my inhaler and return to running in hot or cold conditions without requiring the use of my inhaler. I have not had to utilize an inhaler to this day. What was even more impressive is that the student intern was able to show the improved respiratory function with pre and post treatment V02 max testing.

My experience as a chiropractic patient has taught me that doctors of chiropractic are gifted with an ability to easy pain and suffering from spine and extremity conditions quickly and cost-effectively, and are able to address many systemic problems with nutrition and lifestyle changes in order to create health and wellness for many non-musculoskeletal issues.

Spring Running Events in the Fox Cities

We thought we would make life easy for you and give you a list of the running events coming up in our area. Whether you are a seasoned competitor or a race newbie, you are sure to find something to train for this spring!

April 13th - Oshkosh, WI  - Oshkosh Half Marathon and 5K - www.dutrirun.com
April 26th - Neenah, WI - Glow 4 It Fox Cities 5K Run/Walk - www.glow4itfoxcities.com
April 26th - Oshkosh, WI - Run Away to the Bay 55 mile relay - www.runawaytothebay.com
May 3rd - Neenah, WI - Hope for Kenya Duathlon & 5K - www.dutrirun.com
May 10th - Appleton, WI - Sole Burner 5K
May 18th - Green Bay, WI - Cellcom green Bay Marathon - www.cellcomgreenbaymarathon.com
May 18th - Appleton, WI - Chocoholic Frolic 5K and 10K - www.chocoholicfrolic.com

And looking ahead, plan on the Cliff Runner 10K on July 20th in Sherwood (High Cliff State Park). Schubbe Resch will be providing the medical tent at the race.  www.cliffrunnerevents.com

Why I Became a Doctor of Chiropractic - Part 1

Several positive experiences with my chiropractor during my teenage and college years led to my passion and calling to become a doctor of chiropractic.

My first treatment with a chiropractor occurred in middle school after finishing a cross country running race.  Portions of the course on this particular day were set on the side of a hill at an extremely unlevel angle.  By the time I crossed the finish line, I felt my stride was considerably imbalanced, to the point where I was struggling with sharp pain in my pelvis and lower back.  I made my first ever appointment with my mom's chiropractor and learned that my sacroiliac joints were out of alignment and causing a leg length difference of approximately two inches.  I was treated 2-3 visits for my sacroiliac pain and pelvic alignment problem, and then returned to cross country running at 100% within 1-2 weeks.

Four years later in my junior year of high school, I developed a strep infection that required a course of antibiotics to resolve the infection.  I was unaware at the time of how antibiotics may disrupt the delicate balance of intenstinal bacterial flora that may lead to digestive problems; especially if you aren't proactive in replacing the intestine with probiotics to re-establish beneficial bacterial flora in the gut.  I went on to develop a malabsorption disorder in the intenstine and lost 30 lbs, most of which I couldn't afford to lose!  I was evaluated with a comprehensive systems health questionnaire to discover which system of my body was most affected and most likely leading to my health problem.  It was determined that my digestive system had several key imbalances.  My chiropractor treated me from a nutritional standpoint through medical detoxification and the 4R's principles to gut restoration, which are still employed today in modern functional medicine practice.  I learned how to support my digestive health through nutrition classes, a modified elimination diet, and specific supplements and probiotics to help rehabilitate my digestive system.  What was amazing is that I recovered within several weeks to a few months from my digestive health concern.  I gained back all of my weight, but with improved body composition. 

My next experience occurred during my freshman year of college after feeling my lower back "lock up" after forward bending to pick up a heavier item out of my trunk and then attempting to stand back up .  Once again, I called my chiropractor who was 20 minutes away from Bethel College where I attended for my undergraduate studies.  I can recall being treated only 2-3 times before I recovered from my first severe lower back pain episode.

My experience as a chiropractic patient taught me that doctors of chiropractic are gifted with an ability to ease pain and suffering from spine conditions quickly and cost-effectively, and are able to address many systemic problems with nutrition and lifestyle changes in order to create health and wellness for many non-musculoskeletal issues.

Thanks for allowing me to share about the path that led me to my vocational calling as a doctor of chiropractic!  I hope this gives you insight about my passionate pursuit to bring about healing and recovery in each of my patients, and why I am motivated to bring about positive change in your health should you chose to entrust me with it.

Sitting Hurts Your Health

We have always been told that it is good to get up and stretch if you sit at a desk, fly in a plane, or drive in a car for prolonged periods.  However, recent statistics are adding up to suggest that sitting is very detrimental to an individual's personal health!

Being sedentary (sitting) has been linked to:

• 49% greater risk of dying early.
• 112% increase in type 2 diabetes risk.
• 147% increase in cardiovascular disease risk.

Sitting down:

• Drops your calorie consumption to 1 cal. per minute the moment you sit.
• Causes a 90% drop in enzyme activity that helps to break down fat.
• Shuts off electrical activity in the leg muscles.

The average American reports spending:

• 2.8 hours/day watching TV
• 9.3 hours/day sitting
• 7.7 hours/day sleeping

NEAT (Non-exercise activity thermogenesis) is one helpful solution to combating the negative effects of prolonged sitting.  "This is considered movement that you do throughout the day that isn't formal exercise."  In other words, get out of your chair as often as possible.

I personally recommend taking breaks every 15-30 minutes from sitting, take the stairs instead of the elevator, parking in the back of the parking lot at work and when shopping, staying active with chores when watching your favorite TV show, and walking down the hall to talk to a coworker instead of emailing them.

Sources:  2012 study at University of Leicester in England

             May 2009 issue of Medicine & Science in Sports & Exercise

             January 2011 Journal of the American College of Cardiology

             Medical Billing & Coding

             U.S. Bureau of Labor Statistics

             March 2014 Experience Life Magazine

Swimming for Cardiovascular Health

Exercise is the best preventative medicine

Only 21% of adults in the USA meet the governments recommendations for aerobic and muscle strengthening exercise, according to recent federal data.

Swimming is a good way to safely exercise.  In some ways, the health effects of swimming are similar to those of land based aerobic activities, such as jogging, walking or bicycling.

Swimming is a rhythmical aerobic exercise that you can maintain continuously to improve cardiovascular and muscular health.

Swimming is also very effective at reducing blood pressure and improving vascular function.

The unique advantage of swimming is that it is done in water which provides buoyancy and cooling.  This reduces the risk of orthopedic injury as well as the rate of heat-related illnesses.

Swimming however is not particularly effective at promoting weight loss.  Swimming has a tendency to stimulate appetite, more so than vigorous land-based exercises like running.

A 2005 study of exercise habits and body weight involving more than 15,000 adults ages 53-57 showed that those who briskly walked, jogged, or cycled gained little weight over the course of a decade.  Those who swam tended to gain weight.

There is no doubt however that swimming is a beneficial activity for cardiovascular health.

Simply skip the celebratory cookie after swimming laps.

Seven Steps to a Healthier Heart

Join Dr. Laura Kemps for a short, informative workshop on how to make your heart healthier.  Dr.Kemps is a Board Certified Chiropractic Nutritionist.  She is able to utilize both chiropractic and nutrition knowledge to bring a higher level of health to her patients.

The workshop will be offered Thursday, February 20th, from 5:30 to 6:30 at our Appleton location at 2200 S. Kensington Dr.  There is no cost for this workshop, but pre-registration is recommended.  You may register by calling 920-738-0200 or emailing patientservices@schubbeappleton.com.

Topics to be discussed include cholesterol levels, blood pressure, Omega-3 fatty acids, types of foods to eat or avoid, supplements, and exercise.  Participants will also receive a gift for attending.

February is National Heart Month, and the doctors and staff at Schubbe Resch Chiropractic are dedicated to your heart health as well as your overall health.  Please visit our website at www.schubberesch.com for a complete description of the services we offer.

Beginner's Yoga Workshop

Join Deb Sampson at our Neenah office on Saturday, February 22nd for a Free Beginner's Yoga Workshop.  The Workshop is from 9am -11am at 1511 S. Commercial St, Neenah, WI 54956.  Register by calling 920-720-0660 or emailing schubbereschneenah@gmail.com.

Whether you want to relax, have a workout or get in touch with your spiritual side, there is a yoga class to suit you. In this two hour workshop we will spend time learning the most common poses offered up in yoga classes no matter what style you may choose. This is a great time to learn what yoga can offer you or deepen your practice with body alignment.

Cold Winter Running Preparation

                The month of January and February are historically the two coldest months in Northeast Wisconsin.  It’s smart to consider various ways to prepare for the weather, in order to avoid getting off of your training schedule for running, as you prepare for the Seroogy’s 15K race.  My intent for this article is to give you several strategies to stay comfortable, avoid hypothermia, and minimize your risk of injury resulting from slips and fall, nearby vehicle traffic, and running equipment factors.

·         Proper layering for colder conditions typically means utilizing 2-3 layers of clothing from head to toe and preparing for the weather as if it were approximately 10 degrees warmer than it actually is.  Layer #1 is your wicking layer to draw moisture away from the skin such as performance socks, tights, and performance underwear, long underwear and long-sleeve shirts.  Layer #2 is your optional insulating layer for colder days such as fleece, performance wool, and other new synthetics such as newer thermal technology built into base layers of pants and shirts (See examples at Fleet Feet).  Layer #3 is the shell layer to block wind and keep moisture out.  Look for waterproof and windproof pants, shirts or jackets, and gloves.  Consider waterproof running shoes to avoid moisture seeping in from melting snow and water on the roads.  Lastly don’t forget your moisture wicking winter hat, because approximately 40-50% of your body heat can escape through your head if you aren't wearing one.

·         Hydration is equally important in cold conditions as it is in hot conditions, because your body uses fluids to more effectively regulate your body temperature.  Dehydration is more common in winter because we are more prone to drinking less in the colder months, making you more prone to hypothermia.  One tip is to get your fluids, with or without electrolytes, well before you leave for your training run. Consider using warmer fluids such as hot tea, heated up chocolate milk or chocolate almond milk.

·         Use of select safety equipment may help you to avoid injury from surrounding vehicle traffic, and slips and falls from icy conditions.  Consider the newer YakTrax footwear technology that fastens on to your running shoes to gain better traction in the snow and icy conditions.  This technology helps to avoid common slips and falls from the use of running shoes with lower profile tread on the soles during winter running.  Another recommended equipment purchase to consider is a combination of a reflective vest, reflective arm or leg bands, and/or lights.  Winter drivers are not typically expecting to see runners on the side of the road if sidewalks or trails are unavailable for you to run on.  It’s important to give them warning through safety equipment and to be constantly of surrounding traffic.

                If it is dangerously cold out or running routes are snow covered from a recent snowstorm, be prepared to have an alternate workout day or two indoors with your preferred cardio workout to avoid getting off track with your training program.  Stay warm, become more hydrated, and focus on your safety to avoid injury during your winter running training program!

About the author of this article:

                Dr. Nathan Zachor, DC is a chiropractic provider at Schubbe Resch Chiropractic and Physical Therapy in Appleton.  He is board certified in both functional rehabilitation and chiropractic.  Dr. Zachor is certified in multiple soft tissue techniques to treat athletic injuries including Active Release Technique (ART), Graston Technique (GT), Kinesiotaping Technique (CKTP), and Cold Laser/Low Level Light Therapy.  He may be reached at Nathan.zachor@schubbeappleton.com or 920-738-0200 for any additional questions or concerns you may have related to the content of the above article or current health concerns.