Bird Dog Low Back Strengthening Exercise

Hi everyone!

This is a great low back strengthening exercise to try.  It is simple and there are modifications for beginners.  Check it out and let me know how it goes.

 

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One simple strategy for a happy marriage …

Hello everyone!

As most of you already know, Chris and I were married 5 months ago and it has been a fun few months!  My husband recently has a new job where he travels for 3 – 5 days at a time, 1 – 2 times per month. Marriage is extremely important to me and we have committed to working on it in order to have a strong marriage.  I am new to marriage, but I am not new to the idea that it takes work and patience and effort.  Yes we will fight, have arguments and frustrate each other, but we will work through it.  I am a strong believer that when we have strong and happy relationships in our life (whether it be a partner, friendships, children or parents), we are HEALTHIER!

Recently, I have been listening to podcasts and reading blogs on the subject of marriage.  One simple strategy that I was recommended to try (credit: Dr. Karen Osburn from Women Wanting More) was sending a simple text saying what you appreciate about your partner or something that you love about them EVERY SINGLE DAY.  I have been doing this for a few months now and it makes me very happy, but yesterday, I took it to the next level.  Since Chris was away for a few days, this time, I actually sent him a video.  I felt a bit self conscious about it at first, but I then realized this would allow him to hear my voice and see my face and see how much I was missing him and love him.  His response was awesome – he loved it!  And I can’t wait to see him tonight even more.

My intention with this post is to inspire you to tell those you love how much you care.  Whether it be a partner, parent, sibling, friend … life is too short not to tell those you love how much you care.  Send a text, email, call them or send a video! It is fun 🙂

If you want to see my cheesy 30 second video I sent to Chris yesterday, you can check it out here.  Hopefully Chris isn’t mad I shared it with all of you 🙂

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Staying strong for LIFE … my top 5 reasons I train at the gym

 

When I tell people how I train at the gym 3  – 4 times per week, that I do cross fit at times, and that I have hired a personal coach / trainer to work with me to be at my best, I often get the question – what are you training for? A competition? A race?  An event?

I usually cheekily answer … I am training for LIFE!

 

Here is what I mean by that:

 

  •  I train so that I can lift all of my patio furniture from the under the deck storage to our upper level deck.

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  •  I train so that my husband and I can put 845 pounds of rocks in our front rock garden all by our selves. Yay for not having to pay for delivery!

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  •  I train so that I can feel energized at my office every week and I feel good at the end of my weeks, instead of low energy, fatigued and sore.

 

  •  I train so that I can take my dogs for a 3-hour hike through some rough terrain and hills and be able to keep up with them.

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  •  I train so I can play softball in the summer and not feel sore or pain after every single game.

 

  •  I train so I can be the best version of myself and feel more confident and better in my cloths.

 

Let me be honest … I have fallen off the wagon with my exercise at times and not felt my best.  I have needed to ask for help and change up what I do.  But the important thing is that I start again and become consistent again.  And I do have bad days, but I keep going. I encourage you to figure out what your ideal type of training is and what you LIKE to do.   When you do, don’t just wait for an event or competition to train. Your ideal type of training could be yoga, swimming, running, a boot camp, spinning class or training at a gym with weights. I encourage you to view your physical exercise as training for you to be a better version of yourself. Pick what you like and stay consistent!

 

Any questions, send me a message or email michelle@campbellcc.com

 

Dr. Miche

 

 

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Chris and Dr. Michelle’s wedding day video

Our wedding video is up!  It was such an amazing day and it is so special to have this memory.  Hard to believe that we have already been married for 2 months.  So much love in this video.

xo

 

 

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Better athletic performance and recovery

Wow!! She goes from a debilitating hip injury 6 weeks ago thinking she wouldn’t run her marathon last weekend to healing the hip, clearing some upper spinal issues as well, and not only completing her race, but running a personal best, qualifying for Boston and placing second in her age category. Chiropractic is great for healing, but also for increased performance and recovery! What athlete doesn’t want to be at their best and take every advantage possible ?!? ‪

 

 

rhonda running marathon

 

 

In her own words:

 

“Six weeks out from the Ann Arbour 2016 Marathon, I suffered a debilitating hip injury that left me unable to run.  After two weeks of trying to heal myself and getting no relief, I called the Campbell Care Centre. Dr. Campbell and Laura Peach (massage therapist) work hard to help my body heal from its injury and get me into better shape than ever. Thanks to the excellent care I received at the clinic not only did I run a personal best time, but I ran a Boston Marathon qualifying time and placed second in my age category. Throughout the run and after the race I felt great. My recovery was quicker than after any previous race. Today I am happily training for the Forest City Road Race half marathon and planning to run the Hamilton Road 2Hope marathon in the fall. As I train for these races I know the Campbell Care Centre will be a big part of my routine. Thank you Dr. Campbell and Laura for your fabulous care….I couldn’t have done it without you!”
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Own it

“Own yourself” means accepting all of your strengths and weaknesses.

Own who you are and watch your life get better.

This doesn’t mean allowing something you CAN’T do define you, but is means owning where you are right now and being confident in what you CAN do.

Personally, I own that I have turned into a crazy dog lady and I talk to my dogs and spoil them like my children.

I may never be a size 4, but screw that, because I OWN that I am a strong and fit woman who can lift and move heavier weights than most.

Some people may think I can be too much, but I OWN that I am a person who always keeps pushing and striving to be the best version of myself.

Owning it doesn’t have to be arrogant, it can be freeing and liberating. Owning it isn’t about being above others. Owning it is understanding where you are right now is a journey in itself.

It all starts with a first step …

What do you own about yourself?

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Dr. Michelle

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5 tips to stay healthy at Christmas

I know it doesn’t look like it outside with the beautiful weather we’ve been having, but, it is less than one month until Christmas! Wow! We spent last weekend decorating our house for Christmas. It made it real that we are about to get into the full swing of the season soon – the holiday parties, work parties, time spent at malls, extra time spent baking and cooking, taking children to their activities and parties and whatever else is added to your already full plate. I know how busy Christmas time can be and I know it adds extra stress to our lives, so I wanted to share my 5 steps to help you cope with the Christmas madness.

 

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Here are my 5 top tips to stay healthy for you busy professionals and busy moms out there!

 

1) Drink water! We tend to drink more alcohol than usual and/or eat more sweets during the holiday season and with that, it is even more important to drink more water. Try adding an extra 2 -3 glasses of water on those days you know you will indulge more than usual. An easy way to do this is drink a large glass of water first thing in the morning before you eat breakfast and again right before you eat lunch. Then drink the rest of you water as usual throughout the day.

 

2) SLEEP!!! This is an area that I always find gets interrupted in stressful times. Do your best to create a quiet and calm sleep environment and if you have a busy child filled household, take turns with your spouse and sharing extra sleeping time. You can also click HERE to learn more about a blog I previously wrote on sleep.

 

3) Keep exercising! Not only is it good to burn those extra holiday calories, it is also good way to rid the body of stress and to keep your body strong. It also helps with getting a more restful sleep. Move your body!

 

4) Continue getting your regular Chiropractic adjustments!   I find adjustments help my body to handle stress better, they help to prevent injuries other health concerns and have been shown to boost the immune function. Adjustments are not an area to slow down frequency in times of busyness and stress – it is an area to increase! Listen to your body.

 

5) Supplement with high quality vitamins. My top 3 supplements are multi-probiotics for a healthy digestive track and immune system, Vitamin D due to our lack of sunlight in the winter months and to help with mood and all over body function, and omega 3 fish oils to help balance internal inflammation and can curb stiffness and joint pain. I offer Douglas Labs supplements in our office for our patients to purchase.

 

Hope these quick 5 tips help to keep you as healthy and stress free over the holiday months.

 

Dr. Michelle

 

 

 

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