Get in the Game Without the Pain

With the nice weather finally here, golfers can’t wait to get o the first tee.  But twisting postures, the torque of the swing and forgetting to warm up can cause unnecessary injury.

Simple Stretches

Here are a few easy stretching techniques that can help you get in the game without the pain.  For help developing a warm-up and stretching routine that’s right for you, consult your chiropractor.

Side bending stretch:
  • Sand with feet shoulder-width apart.
  • Hold the golf club about your head with your arms straight.
  • Slowly bend to one side, without rotating, until you feel a stretch in the side of your back.
  • Hold for 15 seconds and repeat twice for each side.
Quadriceps stretch:
  • Using a golf club for balance, bend your right knee and hold your right foot with your right hand.  Keep your thighs together, and your right knee pointing toward the ground.
  • Pull your abdominal muscles in and maintain a straight back.
  • Hold for 15 seconds and repeat two times for each side.
Hamstring stretch: (Avoid this stretch if you have back problems)
  • Stand with your feet shoulder-width apart.
  • Reach your hands to the sky.
  • Then, bending at the waist, reach toward your toes.
Forearm stretch:
  • With your arm straight out in front of your an palm facing upward, gently pull your fingers back with your other hand.  DO not let your shoulder rise up.
  • Next, with your arm straight out in front of you and your palm facing down, point your hand to the ground.  Gently pull the back of this hand toward you with you other hand.
  • Hold each position for 15 seconds and repeat with other arm.
Knee to chest stretch:
  • Stand with your feet shoulder-width apart.
  • Using both hands, pull one knee into your chest.
  • Holds for 30 seconds.
  • Repeat with the other knee.
Back of the shoulder stretch:
  • Place your right hand on your left shoulder.
  • Gently pull your right elbow across your body toward your left shoulder.
  • Hold for 15 seconds and repeat on the other side.
Shoulder stretch:
  • Hold the shaft of a gold club vertically behind your back.
  • Gently pull the club up with your top hand until you feel a slight stretch in the shoulder of your lower arm.  Hold for 15 seconds.
  • Gently pull the club down with your bottom hand until you feel a stretch in the sop shoulder and arm.
  • Hold for 15 seconds.
  • Reverse hand positions and repeat.
Squat stretch: (Avoid this stretch if you have knee problems)
  • Start from a standing position with your feed shoulder-width apart.
  • Squat down, trying to keep your heels flat on the ground.
  • Hold for 30 seconds.

If you experience back pain that lasts more than two or three days, call your chiropractor for an evaluation.

Post originally from

Prevent Winter Slips Ups


Falling on ice can leave you red-faced with embarrassment, or far more seriously, hurt badly from taking a knee to the ice or falling awkwardly on icy snow. Slippery sidewalks, driveways and icy parking lots can be risk factors for falls in winter. Avoid a bad fall with these top tips!

Walk like a penguin

  • The penguin waddle helps you keep a centre of gravity over your front leg as you step, instead of split between the legs.
  • Short strides also help keep your centre of gravity, which help avoid falls.
  • When walking, extend your arms out from your sides to increase your centre of gravity. Don’t keep your hands in your pockets!
  • Walk slowly, with short strides and try to land your steps with a flat foot.

Keep walkways clear

  • Shovel snow and scrape ice as soon as possible.
  • Liberally sprinkle ice melt product or sand onto walkways to provide foot traction and to make sure surfaces don’t turn to ice. This not only protects you and your family, but also postal carriers and others when they’re walking around your property.
  • Where possible, install or use handrails for extra support.

Take all precautions

  • Be extra cautious walking after a storm. Tap your foot on potentially icy areas to see if it’s slippery.
  • Hold a railing while walking on icy steps.
  • Stay steady by wearing proper winter footwear. Lightweight boots with a thick, non-slip tread sole will provide good traction on ice.
  • If a sidewalk is icy down the middle, walk on the snow beside it to avoid slips.

Lighten your load

  • Carry fewer bags on snow days, since excess baggage can throw off your balance and make it tougher to regain your balance once you lose it.
  • Keep your hands free by putting away your phone while walking – you may need to catch yourself!

Boost balance with exercise

  • You can’t control the weather but you can improve your balance through regular exercise. Exercise is an ideal way to help you stay safely on your feet because it helps improve balance, flexibility and strength.
  • Talk to a chiropractor about ways to improve your balance and strength to prevent falls.

Visit your chiropractor

  • Don’t let a fall get you down. If you do take a tumble, visit your chiropractor. They’ll get you back to doing the things you love to do and will work with the rest of your care team to help prevent future falls.


Post originally from

Nutrition and Strength

weightsWhen you want your body to feel, function, and look it’s best, what you put into your mouth is especially important. In order to perform properly, our bodies require the correct nutrients to do so.

As we age, the strength of our muscles plays an important role in preventing falling. It is important to maintain strength to prevent falling because of the increased risk of breaking your bones and other injuries. As we age, it is crucial to keep up our nutrition and exercise to prevent bone loss as well as muscle loss. What you eat determines your ability to complete your daily physical activities such as:

  • Housework
  • job
  • school
  • homework
  • shopping
  • caring for your family
  • exercise

Eating nutrient-dense food allows you to do these tasks with ease. A diet lacking in any of the important nutrients that our body needs can mean that each movement is a major effort filled with stress, strain, and pain. This will surely keep you visiting Dr Dodie more often! Food supplies the source of power for your brain as well as your body, and has a direct relationship on your moods as well as your mental and emotional health.

Protein, carbohydrates, fat, vitamins, and minerals are all important in the body. Protein is the main component of muscle and helps build muscle fibres as well as repair damage done to your muscles when you exercise.

Carbohydrates, both starches and sugars, provide the energy your muscles need to perform work. The carbohydrates you eat before you exercise are used as fuel during your workout and are also stored in your muscles so they can be used later when needed. If you load your body up with sugar-laden simple carbohydrates such as donuts and cakes instead of healthier whole grains, fruits and vegetables you will find that you alternate between energy spikes and crashes.

Your body needs good quality fat, especially your brain. This good quality fat can come in the form of grass fed butter, avocadoes, olive oil, coconut oil, grass fed animals if you consume meat, etc. A diet filled with fried foods soaked in unhealthy trans fats increases your risk for major dis-eases.

Vitamins and minerals are used during exercise for energy production and muscle contraction. This means that if you are missing any of these nutrients, your ability to function properly will be impaired. For example, your blood cells carry oxygen that is bound to an iron-rich protein so if your iron intake is low you may get out of breath and feel tired during exercise. Another key nutrient, vitamin C, helps your body absorb iron so a deficiency of this vitamin will also affect your iron levels. Electrolytes such as sodium help maintain fluid balance in your cells by pulling in water so if you have too little sodium in your diet your muscles may cramp when you exercise.

Water is one of the most critical nutrients during exercise and in general. Staying properly hydrated means that you need to replace the fluids that you lose during sweating and other bodily functions. Being hydrated keeps your heart rate from going too high which helps to keep your body temperature in check. According to the American Council on Exercise, every time you lose a litre of fluid through sweat, your heart rate increases by eight beats per minute. If fluid loss continues, your core temperature can become dangerously high. Lack of water would also affect heart rate outside of exercise too.

We build muscles by stressing them and then allowing them to recover. Proper nutrition allows this recovery to happen. You must exercise on a regular basis to prevent muscle atrophy. While exercise is fantastic for the body, it also causes metabolic waste to accumulate in your body so it is important to nutritional cleanse the body on a regular basis to help it remove this waste and other toxins.

Adequate nutrition for females ensures that proper menstruation continues. Hair, skin, and nail health as well as growth and sex hormones such as testosterone are affected by nutritional deficits. Similarly, nutritional deficiencies also put you at a greater risk for dis-ease and other health issues.

Food is fuel for your body and allows you to live the life that you desire. Food ensures that you are able to move, think, and breathe. Eating nutrient-dense food keeps you physically and mentally fit. Every aspect of your life is influenced by the food and quality of the food that you eat. When you look good you also feel good.

If you put processed food, fast food, sugar, and the incorrect fats into your body, this will affect your ability to perform day to day functions as well as your ability to thrive in life. Processed foods and other unhealthy choices lead to obesity and illness as well as a lack of energy. A diet rich in a wide variety of healthful foods prevents weight gain and lowers your risk for dis-eases such as

  • Heart disease
  • Diabetes
  • Cancer
  • Depression

Food is powerful so be sure to put the right stuff in so your body can run like the Ferrari that it is!

How Can I Create a Compelling Future?

By Tony Robbins

Do you know how to set goals? How often do you achieve the large objectives that are really important to you? If you’re having trouble following through with your goal planning, you may be tempted to just stop trying. People say things like, “Maybe this is just it,” or “I should settle for what I have.” But frequently what’s getting in the way of achievement is the actual goal. If your goal is to “lose weight,” how will you know when that goal is complete? When you’ve lost 1 pound? 5? 40? Without a clear target, you’ll never hit your mark. That’s why it’s crucial to learn how to set goals that are clear, measurable and actionable.

Here we’ll cover how to set goals to ensure you achieve them. You’ll learn what makes for compelling goals as well as the steps you need to take to see them through.


Effective goal setting is the fundamental key to success. Whether it’s increasing your intelligence, taking up a new hobby or rekindling a relationship, setting goals lets us create our future before it actually happens. Setting goals helps us grow and expand, pushing ourselves to transform in ways that, just maybe, we never imagined. In order to feel truly fulfilled, we need to know and feel like we’re working to achieve something. Tony Robbins says, “Progress equals happiness,” and setting goals is what gets us there.

We’re willing to bet if you’re reading this page, you’ve set a goal or two in your life. But did you see them through? Are you setting goals effectively? Will your goals transform your life in the ways you want and help you unlock something extraordinary?

Many times people think they understand how to set goals, but then they never quite achieve what they were after. One common reason is that their goals aren’t compelling or inspiring.
You’re much more likely to put time and energy into something that excites you, so your goals should reflect that same level of momentum. We’re talking goal-setting that makes you leap out of bed in the morning ready to go! Think of a goal as a dream with a deadline. Now, all we have to do is create a blueprint to achievement.


⦁ Identify your goals: What do you really want? What is the exact objective you desire? A promotion at work? To take up daily meditation? In order to set achievable goals, you need to have a clear outcome in mind. Something almost magical happens when you take generalized desires and start defining them more precisely through detailed goal-setting.

⦁ Identify your purpose: Why do you want to achieve this goal? What will it bring you? Will that promotion give you the⦁  financial freedom you desire? In order to keep your goals, you need to⦁  ask the right questions and seek real change in your life. If you know what you’re moving toward, you’ll find ways to make it happen by learning how to set goals. Remember: Reasons come first, then the answers.


To further identify how to best create your goal-planning process, you need to know what type of goals you have. There are a number of different types of goals that you can divide into categories such as relationship goals, health and fitness goals and career goals. However, you also need to identify them based on their timeline and how they relate to each other.

Short-term goals can typically be achieved in less than a year and include things like losing 10 pounds, getting a promotion at work or finishing the deck on your home. When looking at short-term goals in the goal-planning process, try to think of them as “enabling goals” –as soon as you complete them, you can move forward toward achieving long-term goals. If you get a promotion, for example, it would lead to more money, an impressive résumé and could put your further on the path to achieving financial freedom.

Long-term goals are more extensive and will take longer to achieve (think “years” versus “a few committed months”). Examples of long-term goals would be starting your own business, taking a cruise around the world for you 35th wedding anniversary or going back to school to get an advanced degree.

Lifetime goals are exactly what they sound like – your most important goals that you want to accomplish during your lifetime. It could be retiring at 60 so and your partner can participate in mission trips and make an impact on the world. Goal planning for lifetime goals will include setting “capstone goals,” which are similar to enabling goals. For example, a capstone goal for early retirement would be saving a certain amount of money by a specific date.

If this goal-setting process all sounds familiar to you, great! Repetition is the mother of all skills, so you’re on your way to becoming the master of your goals.


There are a few guiding principles for effective goal setting that can help keep you on track. There is no shortage of goal-setting tips out there, but none have gained as much acceptance (or as many results) as SMART goals. A SMART goal must be:

⦁ Specific: The more detailed you can be, the better. How specific can you be if your goal is to lose weight? “I want to lose 20 pounds” is a good start, but “I want to lose 20 pounds so that I can wear my favorite clothes again this June” makes it easier to visualize and achieve what you want. This puts a reason behind your aim, which will enable you to persevere with the plan you developed during goal setting when things get challenging.

⦁ Measurable: When it comes to effective goal setting, tracking your progress is critical. Setting clear parameters and identifying waypoints will allow you to track your progress and know when you have achieved your goal. For example, “get better at handling money” is not a measurable goal; it’s unclear what “better” means here. You need to have solid metrics in mind when learning how to set goals. Have the goal to understand your current spending patterns, pay off your credit cards and start saving 25% of your income per month by the end of the year – now you have benchmarks that you can use to check your progress on the way to success.

⦁ Achievable: If you can’t actually attain your goal that you set forth during goal planning, it will only frustrate and dishearten you. You’re not going to create a billion-dollar business or become a world-class concert pianist overnight. Many times when we’re creating big goals we get too lofty, making them seem impossible. This leads us to the next element.

⦁ Realistic: Perhaps in an ideal world you’d have six hours a day to work on your golf swing or tennis game. You live in the real world, so make sure your goal setting matches up with reality. Can you realistically become a concert pianist having never played an instrument in your life? Does this goal fit with your current lifestyle? This doesn’t mean you can’t dream big or go after something outside your comfort zone. But it does mean you should be focused on goal planning that you can realistically work toward. If your goal takes a certain time or monetary commitment, make sure you have the means to do so. Sometimes, that requires breaking down your goals even further. You may not become a world-famous pianist, but you could take lessons with the goal of ultimately performing in a concert.

⦁ (In a) Time frame: Having a clear idea of your timeline during goal setting creates a sense of urgency. You’ll be working toward what you want more quickly. Perhaps your goal is that you want to learn Spanish because it will help you build better rapport with your clients. What’s a realistic time frame for yourself? Do you have a trip to Spain coming up in six months for which you need to be prepared?

⦁  Set a timeline for your goal so you can check in with yourself along the way. Try to set a goal that can be realistically achieved in one year. For long-term goals, focus on the enabling or capstone goals that will help you achieve the larger one. Set yourself up for goal planning success by concentrating on what can be achieved in the short term.
Learning how to set goals that are SMART puts power behind your goals and ensures you can measure your progress more often and take new actions. As Tony says, “Setting goals is the first step in turning the invisible into the visible.”

Goal Setting Step 1: Give yourself six minutes to brainstorm a list of anything you’d like to achieve, create, do, have, give and/or experience in the next 20 years. Write as many things down as fast as you can in this time.

Goal Setting Step 2: Now go back through your list and write 1, 3, 5, 10 or 20 years next to each goal to indicate how long it will take to achieve them. Be realistic when assigning time estimates. You have a minute and a half to get this done, so be quick and go with your gut.

Goal Setting Step 3: Review your list. Choose your top four 1-year goals. These are goals that make you really excited. Write a paragraph for each goal explaining why you will absolutely achieve this goal within the next 12 months. This should take you about 15-20 minutes total.

Now, if you’re able to share what you’ve written down with a friend, family member or another person you trust, do so. If not, just say them out loud to yourself as this helps make the goal-planning process less of a concept and more of a reality.

Final concept?  put your goals where you’ll see them daily, write down and take at least one action toward achieving your goals and then start the rocking chair test: Visualize yourself older and looking back. What’s the pain from not achieving, and what is the pleasure from having achieved your goals?



Tony Robbins: Use this 4-step strategy to achieve any goal

The Pain Drain

Sweet Dreams

Text Neck

Pack it light – Handbags

Running Shoes

Posture Perfect

Game Without the Pain – Golf Handout

Plant and Rake Without the Ache

Core Strength Exercise Handout