This week we wanted to give you a little insight into a place that is a big part of Dr. M and Dr. A’s life (you may have even seen pics of Dr. A’s wife Courtney working out here 8 days past her due date) – Windy City Crossfit.  Many of our patients have already discovered what a great place Windy City Crossfit is, but if you haven’t we wanted to introduce you to this place that has played a vital role in the promotion of wellness in our own lives.  Check this out:

As Dr. M mentioned, these workouts are great for anyone – at Windy City retirees workout next to kids who are working out next to Olympic Athletes (for real!).  We want to give everyone the opportunity to experience Windy City Crossfit so we’ve talked to one of our trainers (did we mention that every workout you do is supervised and led by a certified personal trainer?), Tyrell Gill, and he will lead anyone associated with McKinley Chiropractic through a introduction workout, normally $85, at no charge.  This offer is good for the next 3 weeks so give email (tyrell@windycitycrossfit.com) or call (307.290.0072) Tyrell ASAP to schedule your trial workout.  Be sure to mention McKinley Chiropractic.  We guarantee that it will be life changing!

This year’s theme is “Challenge Yourself to Accomplish Something BIG this Summer!”

We’ve designed this bootcamp to help you do just that.  It will start August 9th and run through Sept 3rd.  Each week we will challenge you with three workouts (2 strength, 1 cardio) designed by McKinley Chiropractic and Windy City Crossfit to kick your butt!  In addition you’ll be able to choose up to 4 Yoga sessions provided by Om on the Range Yoga Studio to help you stretch out and recover.  We also add a little healthy fun with a kayaking excursion on the Chicago River.  Finally, for those of you who want to take it up even another level, we’re doing a second round of “Detox with Dr. Arthur” and giving all bootcamp participants $75 off a detox program.

This will be an unbelievable experience, but we do have to limit it to 30 participants. So please ask yourself if you want to accomplish something BIG this summer, and if the answer is yes – sign-up today!

The cost is only $40 (detox is seperate) and all proceeds  benefit the Non-Profit Chiropractic Organization who raises money to build wellness clinics in impoverished countries.

Reserve your spot today by clicking here!

We are so PROUD of everyone who ran with us!

The rain held up, the sun came out, and we had 18 brave souls join us for the 2010 Ravenswood Run.  We are very proud of everyone who participated.  It wasn’t easy, it was a definite challenge for some, but that is how we grow in body and in spirit, by pushing our limits and challenging ourselves!  Great, great job, we are very proud of you all!  Check out this video we put together of all our participants!

We’d love to hear your about experience, please leave a comment!

Is Your Ab Workout Hurting Your Back?

This article pretty much sums it up.  Many of you are working on deadbugs, birddogs, etc. core strengthening  exercises.  Stuart McGill, the expert quoted in the article, developed these exercises (and I stole them).  The most important thing to take away is this:  ab work is not core work, in fact improperly done ab work will hurt your back.

Please talk to us about your ab routine and if it is appropriate for your body!

Run Club Workout Race Week!!!

It’s Race Week!!!

You’ve put in the hard work and the pay-off is almost here!

The training schedule for the last week is easy.  There is no changing of speeds, Tempos, fartleks, Yassos, etc.  You’ll do one long run / walk between now and Tuesday. Try to do about 2.5 to 2.75 miles at a comfortable pace.  Don’t worry about pushing yourself, this is just to get you comfortable with the distance.  Also, there is no need to do the whole 5K in practice, your adrenaline will carry you through on race day.  On Wednesday or Thursday go for a light jog or walk, about 1 mile just to work any kinks out.

Packet pick-up with all your race essentials including t-shirt, goody bag, number, timing info, etc will be available at our office on Thursday and Friday during our normal office hours.  You should definitely get at pre-race adjustment as well!

It’s not too late for you or any friends or family to join us, there are still a few spots left. All entries must be in by noon on Monday.  Please call or send me an email as soon as possible if anyone else wants to participate!

Keep an eye on your email next week as I’ll being sending out info and tips periodically on race strategy, etiquette, logistics, etc.

There will be NO group run this Saturday as I am competing in another race that morning and Dr. M has a baby to take care of.

Good running everyone!

Run Club Workout Week 6

This week’s run club is on!  I’ll meet everyone tomorrow morning at the gazebo at 8:30 sharp!

It’s not too late for you or any friends or family to join us.  Just send me an email at drarthur@mckinleychiro.com or talk to us at the front desk. 

See You There!!!

What a difference a few days make!  From talking to many of you I know that you’re not letting the cold weather effect your training too much, but it sure is much nicer (and easier) to train and workout when it isn’t freezing out!  This weekend is supposed to be 50 degrees and sunny, I can’t wait to get outside, off the treadmill, and stretch my legs a little.  It’s so much better to run when the scenery changes, and I’m not staring at the same wall for 20, 30, 40 minutes at a time.

This is going to be our last week of the short, controlled Fartlek Runs (the technical name for the intervals that we have been doing).  Next week were going to work on something a little different so make this a great week!

Week 3

Workouts 1, 2, 3

Brisk five-minute warmup walk or jog, then do two repetitions of the following:

• S2 200 yards (or 90 seconds)
• S1 200 yards (or 90 seconds)
• S2 400 yards (or 3 minutes)
• S1 400 yards (or three minutes)

Stretches

Continue with the hamstring and calf stretching from last week.  This week we’re going to add a stretch for an very important muscles for pelvis and low back function:  the piriformis.  This is a stretch that all runners and walker should be doing on a regular basis.  Just like with the other stretches do these at minimum on the days you workout following the workout and/or at night before bed.  These are great to do everyday though, especially if you sit alot during work.

Piriformis Stretch

Lie on your back with both knees bent, and the foot of one leg flat on the floor. Rest the ankle of the other leg over the knee of the 1^st leg. Grasp the thigh of the 1^st leg, and pull that knee toward your chest. You will feel a stretch along the buttocks, and possibly along the outside of your thigh on crossed side. Hold this stretch for 1-3 minutes. You can place the foot of the 1^st leg against a wall to provide more support.

We hope everyone has a great week!  I’ll be at the Welles Park gazebo starting at 8:30 sharp for anyone who would like to join us this week!

Remember, Dr. McKinley will be leading tomorrows group session at Welles Park (at the gazebo), Western and Montrose, starting at 8:30 am. Don’t forget to bring a watch! See you there!

We’re going to continue this week with the tempo runs. Please remember to email me or comment with any questions!

Week 2 – Workouts 1, 2, and 3

Brisk five-minute warmup walk or jog. Then alternate 90 seconds of S2 and two minutes of S1 for a total of 20 minutes. Brisk 5 minute cool down walk or jog (S1 pace or less).

Stretches

To be perform directly after workout and then again that night before bed.

Hamstring Stretch – Lie flat on back in doorway. Place heel of one leg on door frame with leg straight. Slide buttocks towards door frame until you feel a good stretch. Do not overstretch. Stay in position 3-5 minutes and then switch and do other leg.

Calf Stretch – Stand facing wall with feet staggered one leg close to wall, knee bent, and the other straight about 12-18 inches back. Do a slight lunge by bending from leg and pressing into wall, keeping back heel down on floor. Hold this 1-3 minutes and switch to do other leg

Welcome to our Run Club 5K Training Program. This program is designed to increase your speed and stamina, preparing anyone from beginning to intermediate runners achieve your goals in completing a 5K race.

The training program will work like this: you will pick two speeds, Speed 1 (S1) and Speed 2 (S2). Speed 2 is the target speed that you would like to compete the race at. For example 9 minute mile, a brisk walk, etc. At this speed you should not be able to comfortably talk when you are running/walking. This speed will elevate your heart rate. Speed 1 is a slow speed that is a 50% recovery. You should be able to comfortably talk at this speed.

Most of the time I will describe the day’s routine in terms of time, not distance. This makes it easier for you to tell how far you need to go, you will need to wear a watch or ipod with a clock.

This program is designed with 3 workouts per week, each lasting 20-35 minutes. You can do them on any day of the week, at any time of day, but I do recommend that you keep 1 day in between these workouts for recovery. You can do stretching and strength exercise on off days if you like. On Saturday mornings we’ll always do the third workout so plan accordingly.

Remember on Friday’s I’ll post the next week’s training program, along with some stretching and exercise instructions to help you avoid injury.

Week 1 – The week of March 1st

We’re going to start the program with a series of Tempo workouts. These are designed to work on your speed and stamina in a short amount of time. It will elevate your heart rate. At the end of the Speed 2 (S2) periods you should be out of breath.

Workouts 1, 2, 3

Brisk 5 minute warmup walk or jog (slower than S1). Then alternate 60 seconds of S2 and 90 seconds of S1 for a total of 20 minutes.

Stretches

To be perform directly after workout and then again that night before bed.

Hamstring Stretch – Lie flat on back in doorway. Place heel of one leg on door frame with leg straight. Slide buttocks towards door frame until you feel a good stretch. Do not overstretch. Stay in position 3-5 minutes and then switch and do other leg.

Calf Stretch – Stand facing wall with feet staggered one leg close to wall, knee bent, and the other straight about 12-18 inches back. Do a slight lunge by bending from leg and pressing into wall, keeping back heel down on floor. Hold this 1-3 minutes and switch to do other leg