Active ChiroCare

How to strengthen thighs and glutes when you already have back pain

2012-01-26T17:40:00.001-06:00

Hey guys! I know some of you out there are trying to strengthen your legs and glutes, even though you might be having low back pain right now. Not to worry!

Here are some exercises you can do to strengthen your thighs and glutes without risk of increasing your back pain.

GLUTEUS MAXIMUS EXERCISE

To exercise these muscles without injuring your back, lie on your stomach with your legs extending straight out and flat on a surface such as a floor or bench. Slowly tighten your buttocks and extend one leg upward, holding for three to five seconds. Don't force the movements and focus on keeping your spine and back straight. Repeat with the other leg, for four to six repetitions on each side.

GLUTEUS MEDIUS EXERCISE

Lie sideways against a wall with your legs extended out against the wall. Slowly lift your top leg with your toes slightly pointed, holding the leg in an upward position for two to three seconds. Keep your spine straight and focus on making slow, fluid movements. Repeat with the other leg for 10 repetitions on each side.

THIGH EXERCISE

To stretch your thighs before exercise, lie on your back with your legs extended outward. Cross one leg over the other. Bend both knees and then place your hand under the lower leg to gently pull both legs toward your chest. When you feel a stretching sensation, hold the position for two to three seconds, then repeat by crossing the other leg. To exercise your thighs and back, stand with your back against the wall and your feet about 12 inches away from the wall. Squat into a sitting position as if you are sitting in a chair and hold for five seconds, repeating 10 times.

If you are having back pain, though, an easy way to let the muscles in your back loosen up is to get up and walk. Usually, sitting down for an extended period of time will get your back muscles to tighten up, so do the opposite and get up and move around frequently!

If back pain has been an issue for you and you're ready to see if there's a solution for your pain, then give me a call at Active ChiroCare!

- Dr. Leif

www.ActiveChiroCare.com

This information is courtesy of www.LiveStrong.com

Posture Reflects Performance

2011-11-30T11:22:00.001-06:00

Posture Reflects Performance

Do you know why after after a long day of sitting your body feels tired and stiff even though you really haven’t done all that much?

It is because sitting down for an extended period of time with poor posture inactivates certain muscles in your body and causes others to become overworked in order to hold your body upright. So as you sit at your desk for hours at a time, working at your computer, you are inactivating your Gluteal muscles (butt), core and deep neck flexors.

The aftermath of this situation 8+ hours a day, 5+ days a week, 52 weeks a year is overworked and tight muscles which can become pain generators. So next time you are wondering why is my neck tight? Or why does my low back hurt? Think about how you have been sitting for the past few hours and you may just notice a straight neck, slumped shoulders, a rounded upper back and a flat lower back.

The solution is easy and can help you stay pain-free throughout the day so you may become more productive.

1. Head back and in line with the shoulders.

2. Upper back straight and low back supported with a lumbar support.

3. Eyes level with top of monitor.

4. Hands and wrists relaxed and in a neutral position.

5. Shoulders back and relaxed and elbows resting at the side.

6. Thighs and forearms parallel to the floor.

7. Feet resting on the floor.

8. Monitor at a distance where you do not have to strain to see (18-30 inches).

9. Take regular breaks when sitting for prolonged periods of time.

*Courtesy of Ultimate ChiroCare and Dr. Perry Cammisa

For more info on how live a more ACTIVE lifestyle and at peak performance, visit our website!

Neck and Arm Pain Solutions Are Possible at Active ChiroCare!

2011-11-03T16:46:00.000-05:00

Watch Aimee's personal story of how she was helped by coming to Active ChiroCare!

www.ActiveChiroCare.com

What Are You Thankful For?

2011-11-01T11:58:00.001-05:00

What Are You Thankful For?

At Active ChiroCare, we’re thankful someone told you about us!

Help us spread the word that

Active ChiroCare

can help your family, friends and loved ones achieve better health!

During the month of November, if you refer someoneto Active ChiroCare, the 1^st Day exam and xrays are only

$47

Not only that, but you will also make someone thankful you told them!

www.ActiveChiroCare.com

BOO! One of the scariest things I see...

2011-10-27T10:04:00.000-05:00

... is people waiting until they're SCARED by a crisis do something about their health.

For example: told by your Doctor you have high blood pressure or cholesterol because of the horrible way you've been eating for the last couple years, bending over to tie your shoes and your back seizes up, or waking up with a stiff neck that doesn't relax.

Don't be TRICKED, your health is not something to be messed with!

To make sure that either yourself, your friends, or someone you care about is living life to the fullest, I'm giving you this TREAT: Good from now until Nov 3rd, a New Patient Exam and any necessary xray films is only ~~$247~~ $57

www.ActiveChiroCare.com

I have a "Why" - do you?

2011-10-24T11:19:00.003-05:00

Goals. Everybody has them - or at least they should. Do you have goals? If so, how's that working out for you? Are you creating action steps to achieve those goals?
A big goal for me in the next year is to make myself the best healthcare physician and chiropractor I can be. That means continually pushing the envelope with what I learn so that I can deliver the best care techniques possible.

I made a commitment to take the next step in that direction today. I'm going to attend get certified in the Prague School of Rehabilitation in the area of Dynamic Neuromuscular Stabilization.

I have a bigger "why" than just being the best wellness clinic in Lincoln, or even Nebraska for that matter. My "why" is my daugther, Chloe. As some of you may know, Chloe was born with a rare syndrome, of which some of the symptoms are poor muscle tone and trouble breathing/swallowing.

DNS is designed to stimulate movement control centers in the brain in order to activate the body's "stabilizing system". This allows for improved body awareness, posture and respiration, improving the quality of specific and general exercises. The human locomotor system can lose its' optimal function through life, leading to compromised function, stabilization, postural, respiratory and movement. These compromises can lead to acute pain episodes or, worse, to lead to chronic recurrent pain syndromes.

Becoming certified will not only help me be able to better serve the many thousands of people in Lincoln and Nebraska suffering with neuromuscular problems, but I also know I will be giving Chloe her best possible chance to live at her highest potential of health!

What's YOUR why???
www.ActiveChiroCare.com

The Solution for Low Back Pain in Lincoln, NE

2011-10-18T10:26:00.002-05:00

Listen to Brent's personal story about how he struggled with severe low back pain, went to another office for chiropractic care and didn't the results he needed to live life pain-free. He eventually found out about Active ChiroCare and his life hasn't been the same since!

For more info, visit www.ActiveChiroCare.com

BStrong4Life - Increase your strength no matter your age!

2011-09-20T18:46:00.004-05:00

Watch Vince's personal testimony about why he decided to do the BStrong4Life program. He's increased his full-body strength 45% in only 8 weeks!

For more info, visit www.ActiveChiroCare.com!

The truth behind the latest nutrition trends

2011-09-15T09:55:00.001-05:00

Check out this video from the NBC Morning Show - especially about what they say about Prodantim. Recent studies shows that Protandim’s synergistic formulation provides thousands of times more antioxidant power than any food or conventional supplements.

The truth behind the latest nutrition trends

Causes of Headaches

2011-09-07T16:10:00.000-05:00

Headaches are extremely common in our society with stress, improper nutritional habits, and poor posture as some of the main culprits.

Courtesy of www.What-Causes-Headaches.com, here is a list of some of the causes of headaches:

Hereditary genes - Do your parents or grandparents suffer from headaches or migraines as frequently as you? Medical conditions can be passed down through generations. You can inherit a natural chemical imbalance which makes you susceptible to headaches.
Eyestrain - When was the last time that you had your eyes tested? Straining your eyes to focus on things can be a big factor of what causes headaches. You may not even notice that you are doing it if you have become accustomed straining for a while it will feel natural.
Anxiety - Feeling anxious can lead to frequent headaches.
Depression - People that suffer from depression often suffer from headaches and migraines regularly.
High blood pressure - Another factor to what causes headaches and migraine headaches, treatment you take for high blood pressure will help but if you do not realise that this is the root cause but suspect it might be should contact their doctor to have their blood pressure checked.
Menstruation - This is a common answers to the question 'what causes headaches in women?
Chemical reactions - Some people are ultra sensitive to certain substances such as foods and drinks which can bring on a headache or migraine.
Pregnancy - It is common for women to experience headaches during pregnancy

I would also like to add Subluxation to the list as well! Subluxation is the term we use to describe a misalignment in the spine. Having subluxations in your neck has been documented as a cause for people having migraines and headaches.

Many people just like you have had success when it comes to getting rid of their migraines and headaches by getting chiropractic care and getting their spine adjusted (specifically, getting their neck adjusted).

If you or someone you care about is dealing with migraines and headaches, please do them a favor and tell them about our office and how there is a potential solution to their problem!

- Dr. Leif

Flexibility - What It Means to Your Golf Game

2011-08-30T11:33:00.000-05:00

Here's my latest article I wrote for the Lincoln JournalStar as their featured golf fitness expert. You can check out the column here!

Classified Info - open at your own risk!

2011-08-15T09:35:00.000-05:00

I have Top-Secret classified info to tell you - but I can't just type it into my blog like I normally do!

If you want to know what the secret is, you'll have to unscramble this code by using a QR Reader app that you can find on your smartphone market-place app list!

If you don't have a smartphone, then borrow a friend's! Just make sure to delete the hidden massage after you've read it!

Time is of the essence!

- Dr. Leif

An Easy Way to Conquer Hip Pain

2011-08-11T10:19:00.000-05:00

I meet a lot of people who have hip, leg and/or low back pain. My clients usually don't know what types of stretches can be done to get hip pain relief.

However, it's your lucky day!

I wanted to give my blog readers a special "insiders" secret and share a couple good stretches you can use at home to help loosen up your hip joints and hopefully give you some pain relief if you're struggling with hip and leg pain!

Both of these stretches are called the 90-90 stretch, because the knees and hips in both legs are both bent roughly at 90 degrees.

Lying 90-90 stretch

Hold the stretch on each leg for around 30 seconds and make sure to breath slowly to ensure adequate relaxation to maximize the stretch!

90-90 stretch

If you're still having hip, leg, or low back pain (or a combo of all 3!) and these exercises aren't cutting it, then give me a call at (402)323-7838 and we can set-up a free personal consultation to talk about solutions!

For more info on how chiropractic can help you beat hip pain or low back pain, visit us at www.ActiveChiroCare.com

2011 Extreme Golf Makeover Challenge - Finale

2011-08-04T10:03:00.004-05:00

Here's the finale to the 2011 Extreme Golf Makeover Challenge with Channel 10/11 News anchor Chad Silber!

Dr. Leif Olson of Active ChiroCare and Jim White, golf pro at Firethorn West 9 golf course, offer their opinions on how much improvement Chad received from the golf fitness side of things in addition to golf swing mechanics learned from the golf pros at Firethorn West 9!

For more info on how to transform YOUR golf game, visit www.ExtremeGolfMakeover.com!

Tips to Make Sure Travel Isn't a Pain!

2011-08-01T10:02:00.003-05:00

When I think back to summer roadtrip vacations with my family, this picture is makes me smile and laugh. It seemed so true - we had to take EVERYthing. Not only can summer travel test your suitcase-packing stills, traveling can be rough on your body.

Whether you are traveling alone on business or on your way to a sunny resort with your family, long hours in a car or an airplane can leave you stressed, tired, stiff and sore.

Use these tips to make sure travel isn't a pain this summer!

Warm Up, Cool Down

Treat travel as an athletic event (and you thought the last time you were going to do anything athletic was back in high school!).

Warm up before settling into a car or plane, and cool down once you reach your destination. Take a brisk walk to stretch your hamstring and calf muscles.

In the Car

Adjust the seat so you are as close to the steering wheel as comfortably possible. Your knees should be slightly higher than your hips.
Consider a back support. Using a support behind your back may reduce the risk of low-back strain, pain or injury.
Do not grip the steering wheel (no matter how bad the drivers around you are). Instead, tighten and loosen your grip to improve hand circulation and decrease muscle fatigue in the arms, wrists and hands.
While always being careful to keep your eyes on the road, vary your focal point while driving to reduce the risk of eye fatigue and tension headaches.
Take rest breaks. Never underestimate the potential consequences of fatigue to yourself, your passengers and other drivers. We don't want Highway Hypnosis!

In an Airplane

Check all bags heavier than 5-10% of your body weight. Over head lifting of any significant amount of weight should be avoided to reduce the risk of pain in the lower back or neck. While lifting your bags, stand right in front of the overhead compartment so the spine is not rotated.
When stowing belongings under the seat, do not force the object with an awkward motion using your legs, feet or arms.
While seated, vary your position occasionally to improve circulation and avoid leg cramps. If you're 6'5" tall like me, then good luck - you'll feel cramped no matter what you do!
Do not sit directly under the air controls. The draft can increase tension in your neck and shoulder muscles.

Safe Travel For Children

Always use a car seat in a car when traveling with children below the age of 4 and weighing less than 40 pounds.
Car seats for infants should always face the rear. In this position, the forces and impact of a crash will be spread more evenly along the back and shoulders, providing more protection for the neck.
Car seats should always be placed in the back seat of the car-ideally in the center. This is especially important in cars equipped with airbags.
Make sure the car seat is properly secured to the seat of the vehicle and is placed at a 45-degree angle to support the head of the infant or child.

Let's Sum It Up
1) Be aware of proper neck and back posture, 2) move arms and legs to keep the blood flowing, and 3) take rest breaks when possible.

August Special Offer

Good until August 30, 2011. Refer in a friend, family member or loved one as a New Patient, and get a FREE 30 minute massage!

Secrets to Reducing Your Stress

2011-07-25T12:02:00.000-05:00

Stress happens to almost each one of us many times a week.

Whether it's running late to work/church/picking up your kids/doctor's appointment, having co-workers that test the upper limits of your patience, needing to have that report rightthisverysecond, tight finances for the month, or your car just broke down and needs repair, etc. Stress. It happens.

Aches and pains, palpitations and dizziness, loss of appetite or compulsive eating, digestive problems, grinding your teeth, insomnia, breathing difficulties, stammering or speaking too fast, feeling tired, and frequent infections can all occur because of high stress levels.

So how can we relax when these situations happen?

The first way to lower your stress levels is to acknowledge you have the choice whether to be stressed or not. People think all the time that "fill in the blank" is stressing them out. Not entirely true! An outside circumstance happens, and then it's what we decide to do with that situation and how we process what's happened to us that determines if we're stressed our not.

Next, close your eyes and try to relax all the muscles in your shoulders, back, and neck. Clear your mind, and breathe in through your nose slowly for 5 seconds, and then exhale through your mouth for 5 seconds. Repeat this for a total of 10 times. (Caution: If you're running late and you're in your car driving, please don't close your eyes!!)

Lowering your heart rate and blood pressure by slowly breathing will allow you to calm down and think more clearly about your present situation.

Changing lifesytle habits have also shown to lower stress levels.

Try implementing these healthy routines into your routine for reduced stress:

Chiropractic care reduces stress by allowing the body to achieve a balance. In addition, chiropractic helps keep patients free of the impairments to regular exercise, which is key to reducing stress and preventing stress-related anxiety and depression.
Massage therapy
Biking, running, walking, or yoga 2-3x a week for at least 30 minutes each time
Sleeping at least 7 hours a night
Eating healthier and not eating or drinking alcohol past 9PM at night

"Just Relax" Special Offer

Good until July 31, 2011. Print off this E-Zine and redeem it for $10 off a 60 minute massage or for a complimentary chiropractic consultation.

How to Beat Low Back Pain - Dr. Leif on 10/11 News!

2011-07-21T16:59:00.000-05:00

Here's the Week 8 update on the Extreme Golf Makeover from Channel 10/11 News! Dr. Leif explains to Chad Silber ways to strengthen your lower back and prevent low back pain!

www.ActiveChiroCare.com

The Cure to Beating Numb or Tingling Hands

2011-07-18T11:12:00.001-05:00

Have you ever known someone that complained of pain, numbness, or tingling in the hands or fingers?
What do you think causes this to happen?

I see people all the time who tell me, "I have a numb and tingling sensation in my hands, it must be Carpal Tunnel Syndrome." My response to them is, "Maybe."

Let me explain. The nerves that give sensation to your hands come from your spinal cord and branch out in your neck. When a person has a sensation or pain problem in their hands, the problem area can therefore be in their hand OR their neck!

To determine where the problem originates, simple tests are performed like taking neck x-rays. The reason we take x-rays of the neck is because there should be a normal position for the curvature of the neck, and if your neck is shaped differently from normal, then that could be the reason the nerves in your neck are causing the symptoms in your hand.

If we determine that the curvature of your neck is within normal limits, then most likely the problem is with the nerves specifically in your hand or wrist. For Carpal Tunnel treatment, specific stretching to both the muscles and nerves in your wrist and hand and performed. Most people see a difference in the severity of their symptoms after a couple weeks!

If you or someone you know has a problem with their grip strength, has pain in their wrist or hand, or has numbness or tingling, I am offering a FREE personal consultation talk to determine if I can offer you a solution.

All you have to do to take advantage of this offer is call Active ChiroCare by 6PM on Wednesday July 27th to take advantage!

Week 6 update of the Extreme Golf Makeover - Posture

2011-07-12T10:12:00.000-05:00

Watch the Week 6 update of the 2011 Extreme Golf Makeover Challenge! In this episode, I explain to Chad Silber, Channel 10/11 News anchor, how important posture is in the game of golf, as well as how important good posture is in preventing back and neck pain!

For more info on the Golf Makeover, visit www.ExtremeGolfMakeover.com

Take the path of MOST resistance!

2011-06-28T15:36:00.001-05:00

Many times in life, to make positive change, it is REALLY hard to get going! I can tell it in my own life whether it's wanting to get to my goal weight, work-out more often, improve my relationship with my wife, whatEVER -- it takes WORK!

In Darren Hardy's blogpost today (publisher of SUCCESS Magazine, and a speaker and author I constantly read from), he talked about taking the path of MOST resistance, because that's when true change, success, and headway happens! You can find the link to the blog here.

At Active ChiroCare, we understand that people want to feel and be healthier, but it's SO tough to get going initially! That's why I'm going to make it a little "easier" for you to refer in your friends, family, or loved ones if they have headaches, back pain, or need to increase their strength and energy through our BStrong4Life program.

So, for the next week, if you know of someone who wants to change their health and start their LIVING, they can have their initial visit at Active ChiroCare for only $47 (regularly $250).

All they have to do to take advantage is mention they saw this blogpost!

- Dr. Leif

Give your feet some love! Get orthotics!

2011-06-07T11:59:00.000-05:00

Foot pain? Get orthotics!

This last weekend I was in Las Vegas attending a chiropractic seminar. I forgot how much distance a person walks when they're in Las Vegas, because it seemed like I couldn't get ANY place too quickly, it always seemed like a 10-15 minute walk.

I wasn't thinking when I packed my bag for Vegas, because I didn't take any shoes that had good arch support for my feet, AND I didn't take along the orthotics I put in my shoes (not smart, Leif!). Not only did I have achey feet, but my lower back was pretty sore afterwards, too!

I even remember when I started to get sore. It was when a friend and I decided to walk from the Venetian (the building with the white lights along the top at the top right of the picture), and walk all the way to the Excalibur (the blue roof building on the bottom left). What I didn't take into account, though, was how far those two hotels are away from each other! (For those of you who are curious it's a little over 2 miles each way.)

And if you are like me and walk a lot in flip-flops, then be ready to be sore!

The reason I wear orthotics is because I have flatter feet than I should. There are 3 main categories of foot arch: Normal, High Arch, and Flat Arch.

The 5 Main Problems associated with loss of arch support are:
- Heel Pain

- Bunions
- Hammer Toes
- Tendonitis
- Ankle, Knee, Hip or Low Back Pain

Here at Active ChiroCare, we give people customized foot orthotics called Sole Supports, and they're fantastic.

Special Offer: For the month of June, we'll be running a special ofonly $197 for a pair or customized orthotics, including the office visit (a $250 value).

All you have to do to take advantage of this offer is call the office and yell into the phone, "I want happy feet!"

June Special:

Customized orthotic foot fitting - only $197.

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Please help us serve more people by making us more "searchable" online. Please fill out a review of us on our Google page! Thanks!

Extreme Golf Makeover TV interview on Channel 10/11 News!

2011-06-02T10:20:00.000-05:00

It was a blast being interviewed today on TV Channel 10/11 about being one of the trainers for the Extreme Golf Makeover!

You can find the video link to the interview here.

Not only will I be back to be interviewed again next Thursday, but I'm also going to be interviewed for next Wednesday's 4PM afternoon show about it as well!

This is going to be AWESOME!

For more info on what Active ChiroCare offers besides the Extreme Golf Makeover, you can visit our website.

Extreme Golf Makeover starts in Lincoln with Chad Silber of Channel 10/11!

2011-05-31T16:44:00.001-05:00

Chad Silber is going to be the featured 2011 Extreme Golf Makeover! Dr. Leif is joining up with the golf pros at Firethorn West 9 to help Chad with his golf game over the course of the next 10 weeks by using the BStrong4Life equipment to help increase core strength, balance and flexibility!

We'll be on 10/11 this coming Thursday bright and early at 6:20am talking about it with Chad!

Chad Silber co-anchors First News Nebraska Monday-Friday 5-7am.

Michelle tells her story how chiropractic helped her low back pain

2011-05-26T18:13:00.001-05:00

Listen to Michelle's amazing story about how she had disabling low back pain, but as a result of a friend's advice, she came to Active ChiroCare for chiropractic treatment and how it helped!

Dan talks about his chiropractic treatment at Active ChiroCare

2011-05-17T10:37:00.001-05:00

No matter your age, you can still be healthy and keep ACTIVE!!! Listen to Dan's personal story...

BStrong4Life - Increase strength and reverse osteoporosis in 20 minutes a week!

2011-05-10T15:27:00.000-05:00

BStrong4Life: Imagine being the strongest you've ever been in only 20 minutes a week!

Most people want to be healthier, lose weight, maintain their energy, and feel fit no matter their age. But sooner or later, the daily grind just wears you down, and unless you're really self-disciplined, usually one of the first things to fade into the background is going to the gym and working on your health!

Thankfully, there's an innovative new way to get a heathier lifestyle in only 20 minutes a week. It's called BStrong4Life. The BStrong4Life System is a unique combination of technologies – bioDensity™, Power Plate® and the application of hands-on clinical biomechanics.  It is the only system of its kind in the country that is designed to improve your bone density, muscle strength, balance, coordination, and stability regardless of your age or conditioning level.

There are 4 simple exercises. A person performs each exercise on the equipment, as hard as they can, for 5 seconds. The equipment’s display panel informs them of the force they have produced. All four exercises take less than one minute to complete and are performed once a week. We call them the Core4.


Chest Press Leg Press


Core Pull Vertical Lift

The Power Plate vibrates 30-50 times per second, which creates a natural muscle cell contraction with every vibration. Therefore, muscle strengthening can occur in very short amounts of time - sometimes in as little as 10 minutes!

Power Plate training

Most dramatic, however, are the results.  The system measures and tracks each workout and produces a complete printed report after each session. Indeed, the company that developed bioDensity measured four years of testing on clients performing more than 100,000 sets of exercises. The average client age was 52. After the first year, clients saw, on average, a 73% measurable gain in muscle strength. By the second year, the gain had jumped to 138%.  By the fourth year, clients saw a 295% improvement in muscle strength – an astonishing achievement that is difficult for traditional workouts to match.

Not only is an increase in muscular strength achieved, but a person's bone density (bone strength) is dramatically improved as well. So much so, in fact, that many people (especially post-menopausal women) are noticing their bone strength improving and their chance of having osteoporosis (weak bones) greatly diminished!

If getting stronger muscles and bones, improving your health, and increasing your is something you have as a goal for yourself, and you want to get results FAST, then callActive ChiroCare today at (402) 323-7838 to schedule your FREE BStrong4Life demo today!

Next Month's Topic:

Easy tips for Improving your golf game

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Surgical Fusions are not a problem at Active ChiroCare!

2011-04-27T12:11:00.000-05:00

Active ChiroCare E-Zine

I have people ask me all the time if having a surgically fused neck or low back is a problem with chiropractic care. I confidently tell them NOT AT ALL!

Let me explain.

Jerry came to Active ChiroCare because he was involved in a car accident about 10 years ago where he was hit by a semi-trailer! Because of that, he needed surgery to fuse the bottom 3 vertebra is his lower back (L3, L4, and L5).

Here's an xray of Jerry's lower back from the side. You can clearly see the screws that go into his vertebra to keep his lower back stable.

The BLACK line represents where his lower back should be, and the RED line is where his low back is currently positioned.

It's clear to see that Jerry's low back is more curved than it should be.

Because of this excessive curvature, Jerry was having an incredible amount of lower back pain. His balance was poor and his core strength (the muscle groups that include your abs and low back muscles) was very weak.

Chiropractic adjustments are not advised if there are areas of spinal fusion, so we had to find a way to strengthen and reposition Jerry's low back without traditional chiropractic methods.

We kept in mind 2 key points: 1) Jerry's low back back needed less curve (structural problem) and 2) He needed to improve his core strength (functional or muscular problem)

Here is a picture of Jerry doing a form of spinal stretching which helps his lower back flatten out by pulling up on the bottom part of his pelvis. This means the amount of curve in his lower back is lessening, and thus the RED line is coming closer to the position his back should be in, the BLACK line. This addresses the structural problem in the low back.

Because Jerry's low back has more curvature than it needs, his psoas muscles (hip flexors in the front part of the pelvis) and piriformis muscles are extremely tight. He needed to stretch these muscles out to further enable his low back to relax and flatten out. You can see a picture of Jerry stretching out his piriformis muscle doing the "90-90" exercise below.

Jerry stretches on the Power Plate to help gain hip flexibility. Because the Power Plate virbrates at 40 times per second, he gets results extremely fast!

Next, we needed to address the functional part of Jerry's condition, which was the weakness of the core muscle groups. To help strengthen his core muscles, Jerry does an exercise called "Bird-Dog" which strengthens his lower back and core, as well as retrains his body to have better low back stability and overall balance.

Finally, here's Jerry's personal testimony of how utilizing the BStrong4Life equipment at our chiropractic office has helped him greatly reduce his low back pain, and at times even completely eliminate his back pain for days at a time!

Active Encouragement

"‎Virtually every successful person has considered giving up at some point in his or her struggle to reach the top. And many breakthroughs occurred soon after those same people rededicated themselves to their purpose. There is no known obstacle that cannot be overcome by a person who has constancy of purpose, a Positive Mental Attitude, and the discipline and willpower to succeed." - Napolean Hill

If you know of someone who could benefit from the information in this E-Zine, please forward it along!

For more info on how Active ChiroCare can change your health for the better, visit www.ActiveChiroCare.com

Happy Easter

2011-04-24T10:02:00.001-05:00

Hope everyone has a Happy Easter spending time with family, friends and loved ones! Enjoy the rest of the weekend!

- Dr. Leif

Chiropractic and BStrong4Life reduce Low Back Pain in Lincoln, NE

2011-04-13T11:26:00.000-05:00

Watch Jerry's personal story as he explains how the BStrong4Life program strengthened his lower back, and reduced his pain so much that he can now work 8 hours at his job without pain!

BStrong4Life is available through Active ChiroCare in Lincoln, NE. For more information, visit either www.ActiveChiroCare.com or www.BStrong4Life.com

Perseverance is the Key to Success in any Endeavor in Life

2011-03-17T09:37:00.000-05:00

There is always a shortage of people who get the job done on time without excuses or grumbling.

If you really study those who have reached the top of any organization, you will find that they are the people who cheerfully accept challenges, take the initiative, and get the job done. They don't complain, and they don't make excuses. Those who never get anywhere in their jobs and careers can't seem to understand that achievers don't become achievers after they reach the top. They reached the top because of the way they conducted themselves along the way. You can easily become one of those individuals who regularly advance in the organization -- if you are willing to pay the price. Any good manager will tell you that the type of people who are most in demand are those who can think for themselves, who will take the initiative to do the right thing without being told, and who will stick to the job until it is finished. You can be one of those people if you choose to be.
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If you are interested in taking your health to the next level, then call me at my office for a free consult.
- Dr. Leif
www.ActiveChiroCare.com

Dr. Oz's Success Habits

2011-03-16T11:23:00.000-05:00

Dr. Mehmet Oz says you can make a habit for a healthier life—no matter how chaotic yours is. "We are designed to withstand stress; it's a natural part of life," Oz tells SUCCESS. "When you have no stress, you're almost certainly dead already." So embrace the natural stress you encounter and make a game plan for it. Here are three ways Dr. Oz says you can do so:

1. Build teams.
"It's very hard for anyone to be able to understand all facets of a problem, especially when you're dealing with complex problems with the real opportunity to make the world better. It doesn't mean you can't be the executive and make the decisions about what needs to be done, but you have a team of people you trust to provide support and perspective," Oz says.

2. Forgive people.
"You've got to forgive people. You come in contact with a lot of people and they will disappoint you at times. Give them a chance to surprise you again."

3. Put your ideas into action.
"Success is 1 percent inspiration and 99 percent perspiration. I don't care how good you are, how many good ideas have you—a great idea on the back of a napkin is worth the price of the napkin. A thought has zero value without execution behind it. You've got to spark putting the pieces together.

For more info on living a healthier life, visit www.ActiveChiroCare.com

Want some free tips how to beat and prevent Low Back Pain?

2011-03-15T12:14:00.001-05:00

Active ChiroCare E-Zine - Vol II, 4

Low back pain is something so common, I'm almost sure you've had it at some point. In fact, about 25% of the population has had back pain in the last 3 months!

There are a couple different reasons why people have lower back pain in the first place.

First off, there could be a structural, underlying problem. This means that from a postural standpoint, there is a deviation from the normal and stable position the spine should be in.

Normal Low Back posture

The only way to see if a person is structurally stable in their lower back is to take an x-ray film.

The BLACK line is where her spine should be, as well where her hips should be if they are level.

The RED line is where the person's spine and hips are actually positioned.

As you can see, this person is fairly aligned with where they should be in a structural sense.

Below is an example where a person's spinal structure is compromised, and is the source of their lower back pain. The RED line clearly shows how their spine and hips are off from the BLACK line, which is where their spine should be.

Abnormal Low Back posture

So, let's say a person's low back posture is in the normal position and they still have low back pain - then what?

That's when we determine whether or not they have a functional or muscular weakness that is causing their low back pain. To do this, we utilize BStrong4Life technology to assess in various tests for functional weakness.

Once we determine a person's muscular weakness patterns, we give them specific exercises to do in the office or at home that help those muscle groups get stronger. One of the main groups of muscles we re-train are the Core Muscles.

The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. When they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support.

Here's a free tip: When these muscles are working the right way and are strong, they prevent and decrease the intensity of low back pain.

So how do you strengthen the Core? Here's some examples of Core Stability Exercises you can do at home. I'll be demonstrating them on the Power Plate.

Low Back Exercise Tip #1 - "Bird-Dog" Exercise

Instructions: Extend opposite arm and opposite leg. Keep your pelvis level (basically, so that you could balance a glass in the small of your back without it tipping). Suck in your stomach and tighten it. Hold for 5 seconds each side. Repeat on other side. Do each side 15 times.

Bird-Dog low back stability exercise

Low Back Exercise Tip #2 - Front Plank

Instructions: Suck in your stomach and make it tight. Keep your back straight all the way from your shoulders to your feet. Start at 10 second holds. Each week, try and hold for an additional 5-10 seconds more than what you were doing previously, up to 1 minute.

Front plank core stability exercise

Low Back Exercise Tip #3 - Side Plank

Side Plank

ACTIVE Tour

If there's a family member, friend, or co-worker that has low back pain and you think they might be helped by chiropractic care, then please forward this on them. I'm also going to include below a video tour of our office at Active ChiroCare so they can see from the inside out what Active ChiroCare looks like! Enjoy!

Breakin' it down - food for thought

2011-03-10T10:14:00.000-06:00

Got this courtesy of author Todd Smith, who writes the daily blog "Little Things That Matter"

Finding clarity and direction for your life

1. What is important to me today? Start by identifying what’s currently important to you. To find the answer, simply look at how you spend your time. This is evidence to you and everyone watching your life as to what appears important to you at this point in time.

2. What should be important to me? Once you examine the activities that fill your days, you will begin to realize some activities contribute more positives to your life than others. For example, time spent watching TV or surfing the web compared to time invested in relationships, personal growth, or worthwhile projects. It’s time to do some soul-searching and make a list of the things that are truly important to you.

3. What do I want my life to look like? When you look 5, 10, 20, or 30 years into the future, what do you want your life to look like? What do you want to be doing with your time? Where do you want to be living?

4. What do I want my days to look like? What type of daily routines would you enjoy? From the time you get up to the time you go to bed, what do you want the typical day to look like?

5. What would I enjoy the most? Let loose and make a list of everything that fills you up inside. What excites you? What energizes you? Where’s your passion? Keep writing until you are done.

6. What are my greatest strengths? If your family and friends were asked to describe your most impressive attributes, what would they say? What do you do better than others? What distinguishes you? What makes you stand out from the crowd?

7. In what areas do I have extensive knowledge? In what areas have you spent the most time? Where would you say you have more knowledge than most people?

8. What’s the greatest value I offer to the market? Make a list of every skill, talent, and ability you have; then put a dollar value next to each one. Your goal is to identify where your personal services offer the highest value to the market.

9. How much money do I want to make? If you are looking tomake a major career decision, you must decide how much money you want to make. Based on where you find yourself today, how important is money to you and how much do you want to earn?

10. What would my criteria be in selecting something new to do? Twenty-one years ago I made a list of what I believed would be the perfect business for me. Then I went on a search, quickly ruling out businesses that didn’t meet my criteria. Finally I found a business that met all 35 points on my criteria list. Making this list was one of the wisest things I have ever done.

Act Now and Start Living

2011-03-07T09:08:00.001-06:00

I write this blog entry with a heavy heart. Over the weekend, I lost a dear friend who meant a great deal to me, in a boating accident. Although I'm sad he's gone, I also think about the things I learned from his friendship.

The biggest thing I learned from Cory was to act now. Not "I'll think about getting around to it" or a half-hearted effort, but a "I will act NOW and I will give it my all without holding back" type of effort, which is what is required if we want to achieve anything great in life.

Whether it's repairing a broken relationship with your spouse, spending more time with your child, rekindling a relationship with a once good friend, finally deciding you want to pursue your dream job (which could mean a lot of unknown risk on your part), or making the decision to pay off your credit card debt.

The time to act is now. Not tomorrow. Not when things are completely lined up and in order. Now.

If your health is something that's still important to you, and you want to start taking steps to live life to the fullest and to no longer have pain from holding you back from what you want to do in life, then act NOW, and call me at Active ChiroCare to take the first step.

Finally, here is one of my favorite quotes on acting NOW. Read these words slowly, and see if they are true of you:

I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, everyday, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek rest. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.

- Og Mandino

Watch my free tip on how to prevent Low Back Pain!

2011-03-03T16:42:00.000-06:00

Here's an easy tip to help prevent back pain. For more info on how to prevent lower back pain and prevent low back injuries, give me a call at (402) 323-7838!

Building Your Future

2011-02-28T11:45:00.000-06:00

Wanted to share something with you all from something I read this morning. I try and read through self-development and creating a positive attitude-type books regularly (and I would recommend you do, too!) because of what it does for my mindset.

I wanted to share a tidbit I learned from reading through some of Napolean Hill's writing (the father of the self-improvement and development movement). It has to do creating your future to make sure you achieve the goals you have in life (assuming you have goals!). Your future is under construction whether you're doing something about it or not. Here are 5 questions to ask yourself to check to see if you're going to succeed or not:

First: Do you practice the habit of doing more work than you are paid for?

Second: Do you depend upon your own plans and your own efforts for advancement?

Third: Have you trained yourself to do the thing that ought to be done without someone telling you to do it?

Fourth: Do you understand the principle of CAUSE and EFFECT?

Fifth: Do you wait for opportunities to show up, or, quietly go about creating them?

If you need help in setting goals for your health, I would LOVE to talk with you about this in person or over the phone.

Make it a great week!

It's your choice

2011-02-23T14:26:00.000-06:00

I'm reading through the book The 7 Habits of Highly Effective People and learning how much the thoughts and language we use on a daily basis really influences how we make decisions (or don't). There's a big difference on reactive language vs proactive language. Here's an example from the book:

Reactive Language Proactive Language
There's nothing I can do Let's look at our alternatives
That's just the way I am I can choose a different approach
He/She makes me so mad I control my own feelings
They won't allow that I can create an effective presentation
I have to do that I will choose an appropriate response
I can't I choose
I must I prefer
If only I will

I've realized, personally, that I can't sit around and wait to be a successful chiropractor. I need to take steps to be a successful chiropractor NOW! I realized I can choose to let other's negative emotions or bad days affect mine, or I can CHOOSE to have a positive and great day regardless!

My point is, what if we took responsibility for our situation in life, and didn't blame it on other people?

Take responsibility for your life. Your family. Your money situation. Your health.

I believe the phrase, "You are today where your choices from yesterday have brought you" is 100% accurate!

If you have headaches, back pain, or want to see if the BStrong4Life program is your answer to a healthier life, then give me a call for a free consultation and we can discuss in person how to help you achieve your goals.

Treat Ear Infections Naturally

2011-02-21T15:28:00.003-06:00

Ear problems can be excruciatingly painful, especially in children. With 10 million new cases every year, ear infections (otitis media) are the most common illness affecting babies and young children and the number one reason for visits to the pediatrician—accounting for more than 35 percent of all pediatric visits.

Almost half of all children will have at least one middle ear infection before they're a year old, and two-thirds of them will have had at least one such infection by age 3. The symptoms can include ear pain, fever, and irritability. Otitis media can be either bacterial or viral in origin, and frequently results from another illness such as a cold. For many children, it can become a chronic problem, requiring treatment year after year, and putting the child at risk of permanent hearing damage and associated speech and developmental problems.

To learn how chiropractic can help with ear problems, you can read the rest of the article here.

For more information on this and other topics, such as treating scoliosis, go to www.ActiveChiroCare.com

Active ChiroCare E-Zine - Vol. II, 3

2011-02-15T10:59:00.003-06:00

What a pain in the neck!

Neck pain is so common, it is estimated 2/3 of Americans will experience it at some point in their lives. Being slumped over while working at your office or computer, whiplash as a result of being in a motor vehicle accident, as well as sports injuries can all lead to neck pain.

So what are some easy stretches a person can do while at work or on the drive home from work (only while stopped at lights!) to help alleviate some of the tension? So let's go over a few of them with a little help from my former assistant Tara (who's now going to chiropractic school - woohoo!).

Chin Tucks (figure 1) – Begin sitting or standing tall with your back and neck straight, shoulders should be back slightly. Tuck your chin in until you feel a mild to moderate stretch pain-free. Keep your eyes and nose facing forwards. Hold for 2 seconds and repeat 10 times.

Extension in Sitting (figure 2) – Begin sitting tall, with your back and neck straight,shoulders back slightly. Gently take your neck backwards, looking up towards the ceiling until you feel a mild to moderate stretch pain-free. Repeat 10 times.

Rotation in Sitting (figure 3) – Begin sitting with your back and neck straight and your shoulders back slightly. Turn your head looking over one shoulder until you feel a mild to moderate stretch pain-free. Keep your neck straight and do not allow your head to poke forward during the movement. Repeat 10 times to each side.

Side Bend in Sitting (figure 4) – Begin sitting tall with your back and neck straight, your shoulders should be back slightly. Gently bend your neck to one side until you feel a mild to moderate stretch pain-free. Make sure your neck does not bend forward during the movement. Repeat 10 times on each side.

BStrong4Life News

You know you should exercise. But how, when? Where do you start?

Your time is more valuable than you realize. You want maximum benefit in the least amount of time possible...

BStrong4Life is the answer. State of the art technology simplified.

4 basic exercises, 5 seconds each. Every muscle group, every joint, every bone in your body fully trained, once per week...

The scientific studies show...

74% increase in strength Year 1....138% Year 2...and 295% increase after Year 4. People become stronger, faster, straighter and healthier.

The people report...

Improved function, huge gains in energy, sleeping really well, improved posture, and of course this is in addition to being stronger than they have ever been.

You can do more, but you should never do less. Cover your bases. Invest the time. Then, use your new body to work and play harder. Know that your future will be brighter with stronger muscles, harder bones, and healthier joints.

Think of the possibilities your best body will provide...

BStrong4Life is your solution.

Dr. Leif was recently interviewed by Channel 10/11 News about the BStrong4Life system and how it helps people improve their strength, reverse osteoporosis, and increase their overall energy levels!

Active Encouragement

‎"I do not think there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything." - John D. Rockefeller

2011-02-07T10:36:00.000-06:00

Is Your Life in Danger?

Every car on the road today is built with an adjustable headrest. This important safety element is an often-overlooked feature to most automobile owners. Herein lies the problem. If the adjustable headrest in your automobile has not been properly adjusted to be slightly above the center of mass of your skull [A point about the middle of your head, 3-4" behind your eyes], your neck, spine, and even your life may be in danger.

Whenever a vehicle is struck, the body sitting in the seat is affected. The body is accelerated, and the head and neck lag behind. When the headrest is too low, and the vehicle is struck from the rear, the head rises up, and extends over the headrest as the body continues to move forward due to the impact. The travel of the 10-12 pound head up and over the headrest stretches, tears and often ruptures ligaments and discs, and seriously damages the nerves and spinal cord as well. In severe impacts, the bones in the neck, middle back and even the lower back can suffer fractures. These injuries are always serious, and life changing. Some produce pain and disability. Others are so severe as to produce paralysis or even death.

When the headrest is placed in the optimum position, so the middle of the headrest is slightly higher than a line drawn from the eyes straight back to the headrest, the risk of injury to the spinal joints, discs, ligaments and nerves is dramatically reduced. So, right now, while you are thinking about this essential safety element, stand up, go out to your car, and raise up your headrest, make sure you are enjoying all the built in safety benefits of an adjustable headrest. In so doing, you literally are reducing the likelihood of serious injury, or death. And remember, drive safely too. Finally, the next time you are here in the office, let us know, and we can check to make sure you have properly adjusted your headrest and the angle of your seat to keep you safe.

Home & Garden Show

BStrong4Life and Dr. Leif will have a booth at this weekend's Home and Garden Show at the Lancaster Event Center! The show runs from Thursday through Sunday. For more info on hours and the full list of exhibitors, click here.

BStrong4Life News

Dr. Leif's was recently interviewed by Channel 10/11 News about the BStrong4Life system and how it helps people improve their strength, reverse osteoporosis, and increase their overall energy levels! You can watch the video here!

Active Encouragement

‎"A leader is one who knows the way, goes the way, and shows the way." -John C. Maxwell

Lost time and procrastination

2011-01-31T16:58:00.001-06:00

Wanted to share something with you all that's really hit home the last week or so for me. I was meeting with my buddy, Cory, and just talking about 2011 and future goals and desires. I realized that it's not enough HAVING goals and dreams, you need to produce the ACTION to make it all work!

Sometimes I get so caught up in the "planning" of my goals, that I forget to take small, daily steps towards achieving those goals! And that's the key.And when I read the following excerpt from the book I'm currently reading (The Law of Success, by Napolean Hill), I was blown away:

Procrastination robs you of opportunity. It is a significant fact that no great leader was ever known to procrastinate. You are fortunate if ambition drives you into action, never permitting you to falter or turn back once you have rendered a decision to go forward.
You may be shocked if you kept accurate amount of the time you waste in a single day. Second by second, as the clock ticks off the distance, time is running a race with you. Delay means defeat, because no one may ever make up a second of lost time. Wasted time is one of the chief causes of failure.

Don't let time slip away! Don't procrastinate! You'll never achieve your goals if you do.

If you'd ever like to discuss your health goals with me, so that YOU don't miss out on YOUR opportunity to succeed, you can call me anytime at (402)323-7838.

www.ActiveChiroCare.com

Icy Roads!

2011-01-31T12:22:00.000-06:00

This video reminded me of my drive to work this morning! Thankfully, no accidents! (sorry Speidell Body Works!) Stay safe out there!

www.ActiveChiroCare.com

Dr. Leif on TV!

2011-01-24T15:27:00.000-06:00

Dr. Leif is going to be interviewed Channel 10/11 on Tuesday, January 24th at 5:30AM to talk about BStrong4Life! If you don't want to wake up that early, then check back on the Fan Page and the video will be up soon thereafter!

www.ActiveChiroCare.com

2011-01-17T11:28:00.002-06:00

Active ChiroCare E-Zine

Lincoln Women's Expo

BStrong4Life is going to have a booth at the Women's Expo at the Lancaster Event Center this coming weekend, January 22-23rd! The Expo is from 10AM-6PM on Sat and 10AM-5PM on Sunday! See you there!

New Year, New Changes

Hello 2011! I can already tell this year is going to be full of great things! What efforts are you making to ensure YOUR success this year?

We at Active ChiroCare would like to help you succeed in 2011 as well! That's why we're going to start something new this year! Starting this week, we're going to be offering special offers on different services here at Active ChiroCare! It could be discounts on initial chiropractic new patient appointments, discounts on massage therapy services or even special offers for our BStrong4Life program!

So here's what you need to do. The only way to see these offers is by going to our Facebook page! So go to our Facebook page and become a fan. These special offers are only eligible to fans of the fan page!

Offers will come every Monday morning on a first come, first serve basis!

Video Update

Watch Dr. Leif's video on how Active ChiroCare is different from other chiropractic offices!

BStrong4Life News

We had a HUGE patient success this past week! One of the many advantages of the BStrong4Life program offered at Active ChiroCare compared to conventional exercises is that is literally rebuilds and strengthens your bones and muscles in less than 10 minutes a week!

The most effective way to determine a person\'s bone density is to have a test called a DEXA scan (otherwise known a dual energy X-ray absorptiometry) performed.

As you can see on the graph, there is ranges to determine exactly how strong or weak your bones really are.

The success story I wanted to tell you about is one of our patients, Lynda. Lynda started the BS4L program because she had been diagnosed with osteopenia (the beginnings of bone loss) and osteoporosis (bone density loss) over 2 yeras ago.

Lynda faithfully did the BS4L protocol 10 minutes every week for approximately 5 months. Then came the moment of truth. She was finally going to have a DEXA scan to determine if her bones were stronger than where they were last December.

The results were amazing. The bones in her hip improved 36% in 5 months! There is NOTHING else on the planet that would have created that change in that time frame of 5 months.

Her MD also was impressed, calling this amount of improvement "significant."

For more info, visit www.BStrong4Life.com.

Active Encouragement

‎"There are no shortcuts to any place worth going." - Beverly Sills

www.ActiveChiroCare.com

Lincoln Women's Expo

2011-01-04T10:37:00.001-06:00

Lincoln Women's Expo

January 22 - January 23, 2011

Dr. Leif will be at the Lincoln Women's Expo demonstrating the BStrong4Life equipment and how it improves bone density and strength!

Stop by and say hello if you're at the event!

www.ActiveChiroCare.com

Looking back at the past year

2011-01-03T15:57:00.000-06:00

The following is what one person has learned by looking back at the year that had just ended:

That it pays to perform more service and better service than one is paid to perform.
That the destroyer is, in turn destroyed, usually by the reaction of his own destructive efforts.
That Time is the friend of the man who is right and the enemy of the man who is wrong at heart, no matter how clever he may be in the art of deception.
That every effect has a cause, and, that the effect corresponds, in nature, to the cause.
That like attracts like; that one can no more saturate his mind with thoughts of selfishness, fear and failure and still succeed than he could sow thistles and reap clover.
That the Golden Rule is more powerful than the Rule of Gold.
That happiness comes only from helping others find it. I approach my work for the coming year with renewed faith in the philosophy of the foregoing seven paragraphs, and, with positive evidence that I will get out of life exactly in proportion to what I put into it.

The crazy thing, is that what was written above was written in the year 1921 by Napolean Hill, who wrote the book Think and Grow Rich!

Some lessons just never get old.

- Dr. Leif

www.ActiveChiroCare.com

2010-12-30T10:30:00.003-06:00

Thanks to all the clients and patients who've helped Active ChiroCare make this a special and successful year! We couldn't have done it without you!

www.ActiveChiroCare.com

Active ChiroCare - Our Unique Approach gives YOU Added Value

2010-12-27T11:45:00.000-06:00

Dr. Leif Olson of Active ChiroCare explains what separates Active ChiroCare from other chiropractic offices, and the added value patients receive because of it!

Merry Christmas and Happy Holidays!

2010-12-22T17:16:00.000-06:00

Happy Holidays from Dr. Leif, Santa, and Dr. Leif's wife Jenny! Oh yeah, baby Chloe (in the tummy!) says "Merry Christmas" too!

Habits for the New Year

2010-12-13T12:03:00.000-06:00

Active ChiroCare E-Zine

The countdown is on. New Year's resolutions. Love 'em or hate 'em, it's a part of our culture.

In a couple weeks, millions of people are going to make at least 1 New Year's resolution. What percentage of people do you think actually achieve their resolutions? If you said under under 10%, you would be correct (only 8% of people actually achieve them by the end of the year).

So what does it take to be the 10%? Even thought about that yet?

Watch Dr. Leif's latest video to get some quick pointers on how to follow through!

Have a very happy holiday season from all of us at Active ChiroCare!

BStrong4Life News

YouTube is the #1 website in the world when it comes to sharing videos in the social media realm. Scott Herman is a fitness guru and bodybuilder who posts hundreds of work-out videos on YouTube and has a HUGEonline following.

In the video below, Scott Herman visits a BStrong4Life Center in Naperville, IL. In this video Scott demonstrates how to use the BStrong4Life machine, including the chest press, leg press, and core pull up exercises to build muscle, increase bone density and prevent osteoporosis.

For more info, visit www.BStrong4Life.com.

Active News

In order to make Dr. Leif's videos more accessible, they are now linked to the Active ChiroCare Facebook fan page! If you haven't done so already, please "Like" our fan page!

If you're a fan of Active ChiroCare on Facebook, then you'll be eligible to win to discounts on services like massages, chiropractic visits, and BStrong4Life memberships! This will start up after the first of the year, so be on the look-out! (Hint: watch for the offers in the mornings!)

Unsubscribe

Active ChiroCare E-Zine - Vol. I, 8

2010-12-07T11:13:00.005-06:00

It is that time of year again when we are all getting ready for the Holidays. Now is the time to prepare your body for the winter season; and here are some tips to keep in mind as you enjoy this time of year.

Many families move furniture around as they decorate and prepare for family or company gatherings. As you do, make sure that you bend your knees and use your legs to lift and move heavy things. Arch your back and make a real effort to maintain good posture. Nothing can ruin the holidays quicker than an injury that could have been prevented.

If you are hanging lights on your roof this holiday, the first-thing I recommend is that you hire someone else to do it for you! If you insist on doing it yourself, make sure to employ every possible precaution. Wear non-slip shoes, use a well-balanced, sturdy and stable ladder, and of course, take advantage of any safety equipment you have available. Remember Murphy's Law. If it can go wrong this time of year it probably will. Plan to be safe.

As you work in the yard remember that there will be lots of reaching, stretching and twisting that might not be normal everyday motion for you. As you rake the leaves in your yard, make sure to alternate your strokes from side to side and work your back and body evenly. Remember to stretch before yard work to protect your back from unnecessary twists and strains or sprains.

If you are planning to take a ski vacation this year start preparing physically now by conditioning and stretching. This will help you protect your joints and tendons when under an unusually hard strain.

One of the greatest gifts we can give to another is the gift of health. Remember your family, friends and co-workers during this season of good cheer. An offer to help them get and then stay healthy with chiropractic care could be the best gift they receive. And, it does not cost anything at all…please let us know who we can help this year and in the years ahead.

Have a very happy holiday season from all of us at Active ChiroCare.

BStrong4Life News

This last weekend, I was in Chicago to do some training for BStrong4Life inside the Olympus Executive Fitness Center inside the Hotel Arista. This is one of the newest BStrong4Life locations!

Here are some pictures I took while there that show Dr. Perry Camissa (Doctor at BStrong4Life - Lisle) and John Jaquish (one of the developers of the BS4L technology) instructing how to properly use the equipment. I'll post the link to the videos I took while there here on the Active ChiroCare Facebook page.

The videos show what the BS4L Center looks like, as well as some videos of John doing his BStrong4Lifeworkout! Oh yeah, and when you hear the people cheering John on when he's doing his leg press by saying, "Hit three! Hit three!" - that's 3, as in 3,000 pounds of force!

Imagine what your life could be like if you were as strong as you've ever been in your life, and it only took 15 minutes a week! Find how this is possible by visiting www.BStrong4Life.com.

Active Encouragement

"Discipline is the foundation upon which all success is built. Lack of discipline inevitably leads to failure." — Jim Rohn

Sick of being sick? Try these natural remedies

2010-11-30T15:03:00.003-06:00

Active ChiroCare E-Zine

Fight the Cold and Flu Naturally!

Cold and Flu season is upon us! For this month's E-Zine, I wanted to give you some tips on how to fight (and hopefully prevent!) the cold and flu naturally! You'll find the tips in the video below!

So, to recap, here's what you can do to help boost your immune system:

Drink more water
Load up on Vitamin C and Zinc
Echinacea and goldenseal are some natural supplements you can take to help boost your immune function
Take time for YOU - sleep and relax when you're able to
Chiropractic care - numerous studies and scientific research shows getting your spine regularly adjusted can help boost your immune system, and thus be able to fight being sick easier

To make sure your spine (and therefore your immune system) is functioning at its highest potential, call to schedule an appointment with Dr. Leif and say,"Boost my immune system!" and you can get your initial exam and any necessary x-ray films for $50 through Dec 31st.

BStrong4Life News

Watch the amazing stories of Rebecca and Duane, and why they decided to start the BStrong4Life program at Active ChiroCare!

Active Encouragement

“Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some." —Charles Dickens

Thanksgiving

2010-11-23T10:13:00.000-06:00

This week is Thanksgiving week. It's a time to get together again with family and friends to celebrate and remember what we're thankful for.

You may have heard this before, but part of living life to its fullest is realizing the little things in each day that you are grateful for. What are you grateful for?

For me, I'm grateful for my family that has helped me through many stages of life....enabling me to have a quality education growing up, supporting me with their time, love and money while going through chiropractic school, as well as making my dream of opening up a chiropractic and massage therapy office become a reality.

I couldn't have done it without them.

What is something or who is someone that you couldn't have done without that made it possible for you to be where you are today, or enabled you to be WHO you are today?

www.ActiveChiroCare.com

Lifestyle

2010-11-18T10:56:00.000-06:00

I really liked this passage from Jim Rohn. Pretty thought provoking.....hope you like it!

- Dr. Leif

--------------

Lifestyle by Jim Rohn

Let others lead small lives, but not you. Let others argue over small things, but not you. Let others cry over small hurts, but not you. Let others leave their future in someone else’s hands, but not you.

Lifestyle is the art of discovering ways to live uniquely.

Some people have learned to earn well, but they haven’t learned to live well.

Earn as much money as you possibly can and as quickly as you can. The sooner you get money out of the way, the sooner you will be able to get to the rest of your problems in style.

http://www.jimrohn.com/

Duane & Rebecca - BStrong4Life testimonial

2010-11-01T11:28:00.001-05:00

‎"It WORKS and it takes a few minutes a WEEK!" - Rebecca, patient testimonial

For more info, visit www.ActiveChiroCare.com

Diet (yup, that means your Coke) can seriously affect bone strength and health!

2010-10-27T11:50:00.001-05:00

Article taken from www.endocrineweb.com

Doctors suggest osteoporosis can affect young people with poor diet

Experts say that osteoporosis no longer exclusively affects the elderly, and that poor diet and lack of exercise are putting many younger people at risk for the condition.

Junk food and sedentary lifestyles are putting young people of both genders at an increased risk for developing osteoporosis. Some of the factors that increase this risk are prolonged hormonal imbalance, excessive use of medicines like steroids, lack of vitamin D, small bone frame, smoking and consumption of alcohol and caffeine.

"Women who take birth control pills during their reproductive years may reduce their risk of osteoporosis developing later in life, probably because of the estrogen that many oral contraceptives contain. Estrogen replacement therapy helps protect women against bone loss," said Dinesh Kansal, obstetrician and gynecologist at Dr B.L. Kapur Memorial Hospital.

Regular exercise and adequate calcium intake in the form of dairy products and green, leafy vegetables may help in preventing the disease, according to Ravi Mohan Bagga, a senior orthopedic consultant at the hospital.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, 44 million Americans are at elevated risk for bone fracture.

Call Active ChiroCare for your FREE BStrong4Life demo to see how it can increase your health and make your muscles and bones stronger in 15 minutes a week!

Deb - BStrong4Life testimonial

2010-10-25T10:50:00.001-05:00

Deb, a client of BStrong4Life at Active ChiroCare, talks about why she chose to start the BS4L program and how she has more tone, strength, and energy in only doing the program 15 minutes a week!

For more info, visit www.BStrong4Life.com

Call Active ChiroCare at (402) 323-7838 to schedule your FREE demo today!

2010-10-19T11:35:00.000-05:00

S.M.A.R.T. Goals
We've devoted the last couple E-Zines to setting goals. Why? Because ALL of us have them, but I think we can all agree that it's sometimes tough to accomplish them because we don't understand how to get from here to -----> there!

In the last couple additions, we've been going through how to make specific, measurable, attainable, realistic, and timely (e.g., SMART) goals - which is our process with all our clients at Active ChiroCare to make sure they get maximum results from their care!

This E-Zine, we're going to talk about about what we can expect for realistic and timely results at Active ChiroCare when it comes to real-life goals.

I would say that for the majority of people seeking relief care (either from headaches, back pain, sciatica, etc.), most people will experience a decrease in pain of some kind anywhere within 1-4 weeks. Everybody is unique in their result, but this is usually what we can expect.

If a person decides they want to rebuild their spine so that it can be as fortified and as stable as much as possible, then we can visibly SEE results in as short a time as 12 weeks (whether through improved posture, dramatic improvements through BStrong4Life in functional strength, etc.). Talk about realistic and time-tested results!

Here, I'm gonna just give you this button to push.... :)

Now that you know how we set goals specifically for each person at Active ChiroCare to help them achieve maximum results for their health, I hope you can use the S.M.A.R.T. process for all your other goals in life!

If setting goals for your health is something you'd like to talk about specifically with me, give me a call at Active ChiroCare (402) 323-7838 and I would be happy to do a free consultation with you one-on-one.

BStrong4Life News
Here's Linda's truly amazing and personal story about why she started the BStrong4Life program!

"Chiropractic Checkups once a month are a part of my monthly well being. We don't realize from our daily work and personal life how it effects our body. Sometimes we know it from the hurt, but chiropractic care keeps our body in alignment to take care of us in a natural way.

Since April 2010 I have started Dr. Leif's BStrong4Life Program. I have increased my bone strength to date by 121% and improved my bone density without the help of prescription drugs. I also have noticed the increased stamina and have more energy to help me through my daily routines at work and home. And all this takes 1/2 hour a week! Thank you Dr. Leif."

You can watch Linda's video testimony on our previous blogpost below!

Refer a friend, co-worker or family member in October for BStrong4Life and get a FREE 60 minute massage!

Call Active ChiroCare for more details!

Active Encouragement
“Great works are performed not by strength but by perseverance.” - Samuel Johnson

© 2010 - Active ChiroCare
5757 S 34th St, Suite 300 Lincoln, NE 68516
402.323.7838
drleif@active-chirocare.com

Linda- BStrong4Life testimonial

2010-10-18T13:55:00.001-05:00

Here's Linda's personal and amazing story!

"Chiropractic Checkups once a month are a part of my monthly well being. We don't realize from our daily work and personal life how it effects our body. Sometimes we know it from the hurt, but chiropractic care keeps our body in alignment to take care of us in a natural way.

Since April 2010 I have started Dr. Leif's Be Strong 4 Life Program. I have increased my bone strength to date by 121% and improved my bone density without the help of prescription drugs. I also have noticed the increased stamina and have more energy to help me through my daily routines at work and home. And all this takes 1/2 hour a week! Thank you Dr. Leif."

Active ChiroCare testimonial - Neck Pain Relief

2010-10-14T10:29:00.000-05:00

Check out our latest success! Her name is Shalla, and she came to Active ChiroCare because of severe neck pain that was causing her to lose sleep at night, as well as greatly limiting her quality of life! Watch!

Thought Dedication

2010-10-05T12:03:00.000-05:00

This is good stuff by Jeffrey Gitomer! Everybody should try to make positive-thinking a daily discipline!

October is Osteoporosis Awareness Month - PLUS, get a FREE massage!

2010-10-01T10:34:00.000-05:00

October is Osteoporosis Awareness Month

Both osteopenia and osteoporosis represent a danger to function and even life when in their advanced stages. The root strength of the human frame is based upon a sound and strong skeleton.

In osteopenia there is literally a “lack of bone” or a reduction in the normal density of bone tissue in the skeleton (BMD). Osteo is from the Latin, meaning bone. Penia from the Greek means literally poverty or a “lack of.”

Osteoporosis on the other hand literally means the bone has become more “porous” or less dense.

Time is precious. Quality of life even more so...especially now that time has marched on. Your frame must support you; your muscles must move you. You must have balance and you must be strong...

BStrong4Life^TM is the answer. By investing 20 minutes of time each week, under the supervision of professionals dedicated to your success, you can regain your strength, improve your balance, and over time fortify your frame and strengthen your bones. Most people begin living life more vigorously within weeks. For some, that means picking up and holding grandchildren. For others, it means climbing a mountain, or playing golf again.

What would you do with greater strength, balance, and energy?

BStrong4Life^TM is your key to freedom. State of the art science, safe, natural, powerful, and effective...think of the present in a whole new way, and the future with a smile on your face.

BStrong4Life^TMso safe, even one of our younger patients, 89-year-old Ruth, can excel. See her in action below, getting stronger by the day using state of the art science and technology.

Special Offer: FREE 60 minute massage or 1 month FREE BS4L Membership

During the month of October, you are eligible to win 1 FREE 60 minute massage or 1 month FREE BStrong4Life membership for every new client you refer in! There is no limit, so if you refer in 4 people, you get 4 free massages, 4 free month's membership, or a combination of both!

As always, you can always schedule a free demo before you decide to become a client.

Call Active ChiroCare today at (402) 323-7838 to set-up your appointment today!

Dr. Leif interviewed by the Lincoln Business Journal

2010-09-28T10:27:00.000-05:00

Here's the picture of the article. You read the actual article from my website by clicking here.

2010-09-23T10:33:00.000-05:00

Just wanted to share that I had the opportunity to be interviewed by the Lincoln Business Journal this past month about starting up a small business. I also explained in the article how we strive to make patient uniquely special with how we approach their blueprint to get healthier! I'll upload the actual article in the next few days so you can read it if you like!

Also, came across this quote today from Napolean Hill (the author of Think and Grow Rich, among other books):

Successful people are decisive people. When opportunities come their way, they evaluate them carefully, make a decision, and take appropriate action. They know that indecision wastes time that could be spent on more productive tasks. They also avoid unnecessary risks by implementing their decisions gradually.

Remember! YOU are in charge of your attitude; not circumstances or others.

MAKE it a great day!

- Dr. Leif

2010-09-20T15:30:00.000-05:00

"Don’t join an easy crowd. Go where the challenge is great and the emotions are high. Go where the expectations are so strong that they provoke you, push you, and urgently insist that you not remain in one place. That way, you will grow and change."

—Jim Rohn

2010-09-14T17:42:00.000-05:00

—Jim Rohn

2010-09-13T17:52:00.002-05:00

Got this from Darren Hardy's latest blog. Darren Hardy is the Publisher for SUCCESS magazine.

The Greatest Goal and Purpose of Life

Whenever I am asked what I believe the goal and purpose of life is, my answer is the same, and it’s the theme of our October Issue of SUCCESS.

Of all the great pursuits in life, to me this is the most important. Every virtue, treasure and reward in life is obtained only through this quest. What is it? It is living your potential.

Robert Louis Stevenson said it more than a hundred years ago: “To become what we are capable of becoming is the only end in life.”

But what is potential? Webster’s dictionary defines potential as possible (as opposed to what’s currently actual) capable of being or becoming or a latent excellence or ability that may or may not be developed. So potential then is what you can become. It is the best possible version of yourself.

The first challenge, I believe, to living our potential—is realizing the greatness that is dormant inside of each of us.

Thomas Edison said, “If we did all the things we are capable of, we would literally astound ourselves.”

Dale Carnegie also taught, “We all have possibilities we don’t know about. We can do things we don’t even dream we can do.”

Why don’t we then? I think what stops most of us from tapping our inner genius; the hero or heroine inside each of us is fear. We are actually afraid of our greater potential.

19th century philosopher Soren Kierkegaard said it this way, “There is nothing of which every man is so afraid as getting to know how enormously much he is capable of doing and becoming.”

I know I am constantly challenged by the philosophy espoused by Marianne Williamson when she says, “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? Your playing small doesn’t serve the world. There’s nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We are born to make manifest the glory of our highest potential that is within us. It’s not just in some of us, it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Nelson Mandela echoes this when he says, “There is no passion to be found playing small – in settling for a life that is less than the one you are capable of living.”

It is said that the greatest waste in the world is the difference between what we are and what we are capable of becoming.

But denying your potential isn’t just sad, it’s unhealthy. In fact, psychologists tell us nothing creates internal stress and trauma more than when what you are doing on the outside (your actions and behaviors) is incongruent with your potential on the inside.

Abraham Maslow warns, “If you plan on being anything less than you are capable of being, you will probably be unhappy all the days of your life.”

So where to you start? You start by realizing your greatness, understanding the unfathomable strength, courage and capability that has been gifted to you, but has yet to have been fully unwrapped.

Anne Frank wrote, “Everyone has inside of him a piece of good news. The good news is that you don’t know how great you can be! How much you can love! What you can accomplish! And what your potential is!”

Pope John the 13th pointed the way when he said, “Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do.”

And finally we are prodded by the encouraging words from the late great Jim Rohn when he says, “The big challenge of life is to become all that you have the possibility of becoming. You cannot believe what it does to the human spirit to maximize your human potential and stretch yourself to the limit.”

Our October issue of SUCCESS is dedicated to helping you expand your belief about what’s possible for you. We want to help you realize your greatness; understanding the unfathomable strength, courage and capability that has been gifted to you, but has yet to have been fully unwrapped.

Within this issue, you’ll read stories about business leaders and celebrities like Usher, Monica Seles and Tommy Hilfiger who have pushed themselves to excel. You’ll learn how to not only overcome the fear of failure, but grab it by the throat.

Of all pursuits, the quest to live your potential will take you higher than any other. My hope is that this blog and what we produce for you in the pages of SUCCESS inspire you to stretch to your limits and find the potential buried deep within you. I know that when you ignite that flame of potential, it will set you afire to live the life you are meant to live. (If you are not a subscriber to SUCCESS. Subscribe now HERE)

If you want to help others live their potential too, please recommend them to SUCCESS magazine… and to this blog.

Active ChiroCare

How to strengthen thighs and glutes when you already have back pain

GLUTEUS MAXIMUS EXERCISE

GLUTEUS MEDIUS EXERCISE

THIGH EXERCISE

Posture Reflects Performance

Posture Reflects Performance

Neck and Arm Pain Solutions Are Possible at Active ChiroCare!

What Are You Thankful For?

What Are You Thankful For? At Active ChiroCare, we’re thankful someone told you about us!Help us spread the word that

Active ChiroCare

can help your family, friends and loved ones achieve better health!During the month of November, if you refer someoneto Active ChiroCare, the 1st Day exam and xrays are only

$47 Not only that, but you will also make someone thankful you told them!

BOO! One of the scariest things I see...

I have a "Why" - do you?

The Solution for Low Back Pain in Lincoln, NE

BStrong4Life - Increase your strength no matter your age!

The truth behind the latest nutrition trends

Causes of Headaches

Flexibility - What It Means to Your Golf Game

Classified Info - open at your own risk!

An Easy Way to Conquer Hip Pain

2011 Extreme Golf Makeover Challenge - Finale

Tips to Make Sure Travel Isn't a Pain!

Warm Up, Cool Down

In the Car

In an Airplane

Safe Travel For Children

August Special Offer

Secrets to Reducing Your Stress

"Just Relax" Special Offer

How to Beat Low Back Pain - Dr. Leif on 10/11 News!

The Cure to Beating Numb or Tingling Hands

Week 6 update of the Extreme Golf Makeover - Posture

Take the path of MOST resistance!

Give your feet some love! Get orthotics!

Foot pain? Get orthotics!

June Special:

Googled:

Extreme Golf Makeover TV interview on Channel 10/11 News!

Extreme Golf Makeover starts in Lincoln with Chad Silber of Channel 10/11!

Michelle tells her story how chiropractic helped her low back pain

Dan talks about his chiropractic treatment at Active ChiroCare

BStrong4Life - Increase strength and reverse osteoporosis in 20 minutes a week!

BStrong4Life: Imagine being the strongest you've ever been in only 20 minutes a week!

Next Month's Topic:

Googled:

Surgical Fusions are not a problem at Active ChiroCare!

Active Encouragement

Happy Easter

Chiropractic and BStrong4Life reduce Low Back Pain in Lincoln, NE

Perseverance is the Key to Success in any Endeavor in Life

Dr. Oz's Success Habits

Want some free tips how to beat and prevent Low Back Pain?

Breakin' it down - food for thought

Act Now and Start Living

Watch my free tip on how to prevent Low Back Pain!

Building Your Future

It's your choice

Treat Ear Infections Naturally

Active ChiroCare E-Zine - Vol. II, 3

What a pain in the neck!

BStrong4Life News

Active Encouragement

Is Your Life in Danger?

Is Your Life in Danger?

Is Your Life in Danger?

Home & Garden Show

BStrong4Life News

Active Encouragement

Lost time and procrastination

Icy Roads!

Dr. Leif on TV!

Active ChiroCare E-Zine

Lincoln Women's Expo

New Year, New Changes

Video Update

BStrong4Life News

Active Encouragement

Lincoln Women's Expo

What Are You Thankful For?

At Active ChiroCare, we’re thankful someone told you about us!

Help us spread the word that

can help your family, friends and loved ones achieve better health!

During the month of November, if you refer someoneto Active ChiroCare, the 1^st Day exam and xrays are only

$47

Not only that, but you will also make someone thankful you told them!