20 Hour Workout
Imagine yourself eating lunch today at noon. You continue your work until it’s time to go home at 5:00, eat some dinner with the family, catch a movie at the Linway Plaza (after all… it is Friday. However, upon further inspection, there really isn’t much worth watching at the movies right now), put the kids to bed, and get 9 hours of sleep. Now, right about the time you wake up, imagine yourself having spent the entire past 20 hours exercising; from lunch until waking up! That’s exactly what our Tough Mudders were up to last Friday, except they began their workout at 7:00 rather than noon.
I wanted to grab a little video and some photos this time around, but unfortunately did not have the time available to workout with them on Saturday morning like I had planned. So, I met them at their first stop; Ox Bow Park. Basically, their goal was to mimic as best as they could the event they’ll be racing in November. They’d run to a park, practice some strength, balance, and obstacle exercises, and the continue running on to the next park they had mapped out. This continued on all the way from the parking lot at Meijer (across from Ox Bow Park) to Crossfit Michiana, and then they worked their way back again. They even strategically prepared a stop where they could don themselves in wetsuits, and traverse in and out of the Elkhart River to get used to wearing them sopping wet and cold. They gained some valuable insight by doing this. They now know to use much more lubrication on the inside of the wetsuits to cut down on chaffing.
All in all, they ended up with about 30 miles of total running, 12 separate park workouts, and a 1.5 hour workout with Crossfit Michiana. They did have a few guys join them for their workout. A gentleman from Chicago who will also be competing at the World’s Toughest Mudder event as an individual (whose name happens to escape me), and young man by the name of Jed Garber. The guys all agreed that their fellow Mudder was a beast, and should be very competitive in the event. Jed joined the team for two separate workouts, and even brought Gatorade for the guys to enjoy. I am sure that
brought much needed encouragement to them in what had to seem like a never ending workout. Jed also was awarded a free 60 minute massage here at CCWC for being the toughest person to join the guys during their workout (ok,so he was also the only one to do so (Chicago Mudder didn’t count)).
Believe it or not, they plan to better that workout with an even longer one; a “dress rehearsal” sort of speak. There is a course in Illinois they are hoping to obtain permission from that they can rent for a full 24 hours in which they can do a practice run on actual obstacles, mud, and water similar to what they will be competing in. If you’d like to get a better idea for what these guys will be experiencing in a couple of months, take a look at this video! Yes, it’s intense (and keep in mind this video is only showing the obstacles and does not include the miles of running in between them. It’s also only a single lap. Our team is hoping to complete 7 laps in 24 hours)
! As always, we will keep you posted on their progress, training, and eventually their result at the World’s Toughest Mudder.
Omega 6 VS Omega 3
The highest this ratio should be is four Omega 6 to every one Omega 3 (4:1).
Our bodies function well when these two are in proper balance with each other. When out of balance, acid forms and our bodies become inflamed.
Take eggs for example. Do you think there is a difference between farm eggs and supermarket eggs?
They look different & taste different! And yes, the ratio of omega 3 to 6 omega is way different!
Range fed eggs have a ratio of 1.5 Omega 6 to every one Omega 3, whereas the “supermarket egg” has a ratio of 20 to one.
For all you pregnant ladies out there, I just wanted to take the time and explain my experience during pregnancy and what I’ve been doing that I believe has enabled me to feel good throughout this time.
In the beginning, I made sure to start getting chiropractic check-ups if not every week then every two weeks. I did experience some morning sickness issues that lingered on for about four months. What really helped was a combination of certain acupuncture/acupressure for morning sickness. I was able to get temporary relief while utilizing some acupressure points during work but the acupuncture sessions of 20-30 min once a week helped for longer lasting relief.
I had the Webster technique done throughout the entire pregnancy but began getting it done once a week when I started the third trimester. Every baby appointment I have had they have been very impressed that I have had no issues with sciatica or baby positioning. The midwife has commented every visit in the third trimester that the baby has been staying in the most optimal position for a better labor for the baby and myself.
Massage is another tool that has been helping keep my feet under control. As many know feet and ankle swelling is very common towards the later part of pregnancy which can make walking and being on your feet more challenging. Along with ankle and feet adjustments a 30 min massage for the low back and feet have been keeping me in good shape.
I am very thankful for every treatment and modality that has helped me through my first pregnancy. I truly have been able to enjoy being pregnant and it is a very rewarding feeling to be able to experience the opposite end of the spectrum, being the patient instead of being the chiropractor 🙂 I encourage all pregnant women to utilize every treatment option possible in order to be able to enjoy your pregnancy the way that I’ve been able to.
What have our Tough Mudders been up to lately? They are each working hard doing individual workouts and taking the best care of their bodies that they can with regularly scheduled adjustments, massages, and a balanced diet. Of course, part of their training is making sure that they are periodically pushing themselves further and further in preparation for the World’s Toughest Mudder. They are less than 90 days away, and need to make sure that they are tough enough to handle what the event throws at them. How do they do it? Well, they have been scheduling team workouts that have been increasing in length. Most recently, three of the guys took part in a 60 mile run! No, that wasn’t a type-O. Sixty! They took off around 1:00 a.m. Saturday morning, and finished 16 hours later! This is all part of building endurance, and pushing yourself beyond what you think your body is capable of. Once you can convince yourself that you are able to do much more than you ever thought possible (with proper training), that helps remove, or at least lessen, the mental obstacle that lies ahead when facing a 24 hour race. Stay tuned for more updates and information on these guys as they prepare for the toughest 24 hours of their lives! Great job guys! Keep up the hard work!
Water…The Life Giver
10 Reasons to make sure you are drinking enough water!
1. Your brain is made up of 75% water!
2. Water regulates your body temperature.
3. Water helps protect your heart.
4. Water helps you burn fat.
5. Water helps prevent constipation.
6. Water decreases fatigue.
7. Water carries oxygen to your cells.
8. Water flushes toxins out.
9. It keeps your skin looking young.
10. Water helps you control calorie intake.
So, how much water is enough? Although 8 ounces of water is a great place to start, it may not be enough for you depending on your weight. Divide your body weight in half (pounds). That’s how many ounces of water you should be drinking every day! For example, if you weigh 160 pounds, then you should be drinking 80 ounces of water or ten 8 oz. glasses of water every day.
Raise a glass and drink up! It does your body good!
Big Ride Recap
Sometime in early July, Doc brought up the idea of riding our bikes from Shipshewana, IN to Fremont, OH; the town we both grew up in. At first, I thought he was a little crazy and there was no way we’d actually do it. However, there are those who dream big and never follow through with those dreams, and then there are your Terrance Waggoners of the world. So, after looking at our calendars, we decided on a date; August 9th.
As the theme song from Nacho Libre rang out from my phone (my alarm ring tone), I rolled out of bed and glanced at the clock. 5:20 am. My parents had spent the night as well, and I wasn’t surprised at all that my father (Doc’s brother) was already awake and getting things around. It can get a little confusing trying to figure out what to pack and where to put it when all you have are three pockets on the back of your shirt, a
vehicle that will be stopping to check on you several hours down the road, and then a separate vehicle bringing you back. So, I threw a few Clif Bars in my Jersey, a zip lock bag in case it rained (for keeping my phone dry), and a few rubber bands. You never know when you might need them. I meant to put a fresh change of bike clothes in my mom’s van so I could change if the day wound up getting hotter than expected. Unfortunately, I forgot and it ended up at my office instead. With the bikes loaded and our minds wondering what we may have forgotten (you know the feeling), we took off for Community Chiropractic & Wellness Center in Shipshewana, IN; the official start of our journey. Doc was already there getting his water bottles filled, tires pumped up, and Continue Reading »
It Does a Body Good!
Here at CCWC we work very closely with our certified massage therapists. They are highly trained in the art of massage and have the clinical knowledge to work with our doctor’s diagnosis. Muscle health is very important in our vision of total health for our patients. A classic problem we see in our clinic is nodules (aka trigger points) in the upper traps. These nodules can produce referral into the base of the skull and around the head. So, many headache patients greatly benefit from upper cervical massage. Here are the three main benefits we see everyday in our clinic with massage.
1. It relieves pain and inflammation. Therapeutic massage can be a powerful tool for natural, drug-free pain management. When you have a muscle injury, for example, inflammatory toxins and pain-causing substances such as lactic acid can build up in the tissues. Massage’s stimulating effect on the circulation helps your blood supply remove those substances, relieving pain while helping to reduce swelling and redness. Trigger point therapy is especially helpful for releasing built up muscle knots.
2. It helps you heal. The same stimulation that relieves discomfort also encourages faster healing of injuries. By improving blood flow to the injured area, massage enables nutrients and oxygen to travel more freely to the tissues for use by the body’s natural repair mechanisms. Some types of massage can also break up old scar tissue that may be contributing to your pain and stiffness. Once the scar tissue is broken up, the tissues can finish healing themselves normally.
3. It reduces stress and boosts wellness. You have doubtless heard about how relaxed people feel after experiencing a massage. Muscles trap stress, and the more stress you are under, the tighter your muscles may become. By loosening the muscles through a soothing massage session, we can help that stress dissipate and get you feeling like yourself again. Massage also stimulates the immune response, enabling your body to protect itself against the viruses and bacteria that tend to hit stressed-out individuals the hardest.
So, give one of our certified massage therapists a call today, and get on the road to recovery and wellness.
260-768-4333 (Shipshe Office) 574-642-0233 (Millersburg Office)
– Dr. Nathan Holley
We have made some changes in our Shipshewana office; changes we think you are going to like! We have opened up our nutrition store for our customers to walk through and see what we have to offer. We’ve moved our Free Coffee station in there as well. We’ll also be offering other items for your enjoyment like apples and other fresh fruits and goodies. And to celebrate, we are offering 10% off all of our nutrients! So, come on in and make yourself at home. Have a look around and see the changes we’ve made to better serve you. As always, “Your wellness is our goal!”
Proud to Sponsor…
Community Chiropractic and Wellness Center is happy to announce our new partnership with Elias Rojas! Elias is an alumnus of West Noble High School and Indiana Wesleyan where his running career flourished. He now teaches at the West Noble Primary school in Ligonier, IN. However, just because he graduated from college doesn’t mean that his running career is over. On the contrary! He’s only getting better! To date, he has competed in 16 races. He finished 1st overall in all but three of them. And just because he didn’t take 1st in a couple of the races doesn’t mean he couldn’t walk away with his head held high. I wouldn’t count finishing 77th overall a loss when you consider the fact that there were over 33,000 participants in the Shamrock Shuffle held in Chicago, IL. With 11 more races left this year, I’m sure you’ll be seeing a lot more of Elias in your local papers (Fort Wayne, Indianapolis, Goshen, Huntington, South Bend, Fort Wayne, etc..)
We’ll be bringing you more information on Elias in the future, but wanted to announce this good news sooner rather than later! So, look for him at a race near you! He’ll be wearing the jersey with the Community Chiropractic logo on the front!
Whole Lotta Miles!
There are people everywhere that commute to and from work on their bikes. Whether it’s a few blocks, a few miles, or even 15-20 miles, it’s a great way to start and end the day. It gives you time to gather your thoughts, take in some fresh air, and get some exercise. Those of you that have been following Dr. Waggoner’s weight loss journey know that he’s been taking the opportunity to bike to work, during his lunch break, and then back home again. On August 9th, he will be commuting home by bike once again. “So, what’s the big deal? Why make mention of something he’s done so many times before?” I’m glad you asked! By “home”, I am referring to the hometown he grew up in of Fremont, OH. I will be joining Doc and his brother Dan (my father) early that morning as we begin our trek east. We will begin the journey a the CCWC Shipshe office around 6:30 a.m. and start pedaling. The photo above shows the proposed route we will be taking. We may need to make a few adjustments along the way, but as we reach our destination of Fremont, OH, we will have biked roughly 145 miles in one day. We are hoping for a good strong tailwind to nudge us along.
You can follow us on Facebook as we post photos and updates along the way. You’ll be able to watch us go from eager/excited, to weary/dejected, to triumphant/accomplished all in a single day! So, make sure to keep your Facebook page open and tuned into CCWC’s page.