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Outlaw Sally

Monday, September 21, 2015 | Category: Fitness
Outlaw Sally
What did you do this morning? At Total Health Chiropractic it was LEG DAY!! All classes can be modified for ALL fitness levels. High Intensity Interval Training Tuesday and Thursday @ 6 am Beginners Class Tuesday @ 11 am First class is always FREE! Call today to inquire or register for our next class 517-321-8568

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Weekend Challenge

Friday, August 7, 2015 | Category: Fitness
Weekend Challenge
WEEKEND CHALLENGE The reverse plank exercise is an often-overlooked exercise for the core. It targets the posterior muscles (those along the back side of the body), but when done properly, it also engages the abdominal muscles. Although this exercise is most commonly seen in yoga classes, it's a nice addition to any basic core workout routine. The reverse plank exercise isolates and strengthens the gluteus (butt) muscles and hamstrings. Done correctly, it engages both the abs and the...

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Sweat Fest - 6am High Intensity Interval Training

Tuesday, July 28, 2015 | Category: Fitness
Sweat Fest - 6am High Intensity Interval Training
Sweat Fest! 6am High Intensity Interval Training It's never too late to become what you might have been.    - George Eliot

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Get your Guns in Shape for Tank Top Season!

Monday, June 15, 2015 | Category: Fitness
Alexa Boyce, Certified Health Coach at Total Health Chiropractic in Lansing, MI, shows you how to get your “guns” back in shape for summer and tank top season! This workout really fatigues your biceps and triceps. It’s called “Up the River, Down the River.” Watch Alexa do her thing ===> https://youtu.be/3NdjtuWwFrI Instructions: You’re gonna select three weights for Bicep Hammer Curls: one weight you can do for 16 reps, a heavier weight for 12 reps, and the heaviest weight for 8 reps. ...

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20 Minute Full Body HIIT Workout

Tuesday, May 26, 2015 | Category: Fitness
Alexa Boyce, Certified Health Coach at Total Health Chiropractic in Lansing, Michigan, shows you a 20 minute high intensity interval workout that you can do at home…or outdoors. The reps scheme is as follows: Beginner – 20 seconds work, 40 seconds rest Intermediate – 30 seconds work, 30 seconds rest Advanced – 40 seconds work, 10 seconds rest You’re going to go through 5 exercises and repeat that 3 more times. You can modify or scale these exercises as needed. Keep in mind, when you’re ...

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Sexy 6-Pack for Spring (Video)

Monday, March 16, 2015 | Category: Fitness
Alexa, our Certified Health Coach at Total Health Chiropractic in Lansing MI, shows you how to get a sexy six-pack for spring using a stability ball. Do these four exercises to get ready for bathing suit season, but also remember, abs are made in the kitchen. The stability ball is a great tool to incorporate multiple movements and muscles especially the abs. Perform 3 rounds with minimal rest. Perform 10-15 reps for each exercise. And here they are: 1. Transfers 2. Oblique Crunch 3. Ro...

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15 Minute Energy Booster

Monday, June 9, 2014 | Category: Fitness
  It’s Energy Boosting Month at Total Health so try this Energy Boosting 15-Minute Circuit!! Sometimes when you do a HIGH Intensity Interval Workout it will give you energy during the workout, but because it was so high intensity, it will leave you drained when the workout is done. If you choose a workout that’s a little lower in intensity, it will help to boost your energy throughout the day. And because it’s only 15 minutes, you can do it during your lunch or another short break y...

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Conquer the Pyramid Workout

Monday, May 12, 2014 | Category: Fitness
With only two exercises you can get a fast heart pumping, fat burning workout. The exercises we chose are the Half Burpee plus Deadlift combined with Jump Squats. When you perform these in a pyramid format, it's even better. Watch Alexa show you how it's done:  ====> http://youtu.be/joZKRPucRsQ Here's how you do it: Perform 15 Half Burpee+Deadlifts, then 1 Jump Squat. Then do 14 Half Burpee+Deadlifts, then 2 Jump Squats. Then 13 Half Burpee+Deadlifts, then 3 Jump Squats. You see as y...

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8 Ways to Burn Fat and Build Muscle

Sunday, March 30, 2014 | Category: Fitness
The squat is the best exercise to burn fat and build muscle. In the video below, Alexa is going to show you 8 different variations on the squat so you can keep your workout routine fresh and fun! ===> http://youtu.be/BgIoRyP2MmY P.S. Here are the Top 8 Benefits of Squats as seen on Mercola.com Suffice it to say, a varied workout routine of appropriate intensity is one of the smartest health moves you can make, and adding squats to your routine is a must. What makes squats such a fantas...

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The Busy Parent Workout

Monday, March 10, 2014 | Category: Fitness
The theme of March at Total Health is "How to Raise a Healthy Family" and you can't do that unless you're raising yourself to be healthy (remember...you're part of the family too). One of the big excuses parents (and many others) have for not exercising is they don't have enough time. But the truth is you will always find the time for anything that's a PRIORITY. If exercising is a "should," like saying to yourself "I should exercise," then there's a better than good chance that you'll find an ...

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Cups of Fun Workout!!

Saturday, February 22, 2014 | Category: Fitness
Here's another quick, efficient workout that burns a huge amount of calories. It's a fun twist on doing squats that we learned from one of our patients. It's called the Cups Workout and you're gonna do A LOT of squats in a short period of time. Watch Alexa show you how it's done: ====> http://youtu.be/K1Y7B2qzCRk Workout Instructions: Take 12 3.5oz. dixie cups from the bathroom  Set them up like this: 0 0 0 0 0 0 0 0 0 0 0 0 You start by squatting down and pick...

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Descending Ladder Workout

Monday, February 3, 2014 | Category: Fitness
Working out can get monotonous at times so you need other tools to spice it up. The Descending Ladder is one of those tools to have in your belt! It's very simple but effective to break up your mundane routine. Or, it's a great place to start if you're new to exercising because you don't need to know many exercises. Alexa Boyce, our Personal Trainer and Nutrition Coach, shows you two ultimate fat-burning and muscle building exercises to use in this Descending Ladder Workout. The Goblet S...

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Crunch-less Ab Exercises!!

Monday, January 27, 2014 | Category: Fitness
  So many people think the only way to get a great ab workout is to do crunches or sit ups. That couldn't be further from the truth. In fact, crunches and sit ups wreak havoc on the discs in your low back! Those discs do not respond well to flexion movements (and that's what crunches and sit up are) especially when they're done repetitively. They are a recipe for disaster because they can cause disc bulges or herniations! Instead, try these crunch-less core exercises to build a stro...

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The BEST Exercise...Supercharged!

Monday, January 20, 2014 | Category: Fitness
Since the theme of the month at Total Health is Weight Loss and Toxicity, we would be doing a great disservice if we didn't show you a supercharged modification of the best calorie-blasting exercise....THE SQUAT! No exercise burns as many calories (and, potentially, fat) than a properly executed squat. BUT, the version Alexa, our Personal Trainer and Weight Loss Coach, shows you below will burn even more calories! It's called the Punisher Squat because it punishes the fat on your body into su...

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6 Awesome Pushup Variations!

Monday, January 13, 2014 | Category: Fitness
  Benefits of Pushups   Pushups is an exercise you can do exercise anytime, anywhere and there are lots of variations that you can do for a more challenging workout. Pushups exercise work on your fingers, forearms, hands, biceps, traps, shoulders, triceps, upper back, lower back, abs, glutes, quads, harmstrings, calf as well as feet. There are lots of variations of pushups that you can consider including pike pushups, single leg pushups, spider man, chatarunga as well as shoulder ta...

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4-Minute High Intensity Interval Workout

Monday, January 6, 2014 | Category: Fitness
Time to burn off the holiday fat!! Alexa Boyce (THE BEST trainer in the Lansing area) and our Personal Trainer and Weight Loss Coach shows you a 4-Minute High Intensity Interval workout. These workouts are so amazing because: - they're efficient so you can do them when you don't have much time - you burn tons of calories and fat for the next 24 hours AFTER the workout - produces more Human Growth Hormone which equals anti-aging!! Here's the workout: Perform each of these 4 exercises for o...

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Quick 3-in-1 Core AND Upper Body Exercise!

Sunday, December 22, 2013 | Category: Fitness
Because this time of year is busy for most people, it's easy to not make time for their most important asset...their health! Alexa Boyce, the Personal Trainer and Weight Loss Coach at Total Health Chiropractic and Healthy Vices, shows you a quick, effective exercise for your upper body and core. ====>http://ow.ly/s00P1 Give it a try and let us know how awesome it is! Doc  

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14 Minute Fat Burning Workout

Sunday, December 15, 2013 | Category: Fitness
Here's a great, fast workout to get your week started off. It was designed by our Fitness Trainer and Nutrition Coach at Total Health (and also Healthy Vices), Alexa Boyce. If you haven't had a chance to train with her, I highly recommend it. She designs the most creative, innovative, and fun workouts I have ever seen. She is THE BEST trainer I have ever been around. As well as creating amazing workouts, she is able to modify any exercise during the training sessions or classes. Plus she's moti...

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No Power Plate Class on Thursday

Monday, October 28, 2013 | Category: Fitness
We're not going to have a Power Plate Workout Class on Thursday evening this week.  Alexa wants to take her kids trick or treating...family time is important to health too!  Don't worry, she'll limit the amount of treats they can have.   We still have a class on Tuesday, the 29th at 6:15pm and Saturday, Nov 2nd at 8am.  Give us a call to schedule for one of those this week. Thanks!

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Do You Know Squat? (video)

Thursday, June 20, 2013 | Category: Fitness
The best movement and exercise you need to learn how to perform correctly is the Squat (along with the Deadlift which I already showed you here: http://www.youtube.com/watch?v=YFGF0KoUg4c). Why? Because you are squatting up and down everyday so if you're doing it wrong, you are weakening your body. In the video I explain the multiple elements of the squat as well as modifications and progressions. I forgot to mention in the video one of the most important reasons to do a great squat: you will...

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The At Work Workout

Monday, May 6, 2013 | Category: Fitness
  There's no better way to get started off on a Monday than to get your body moving! Do the At Work Workout to get your blood pumping, endorphins flowing, and energy up so you can have a great week!   P.S. Show your co-workers too so they can be in a great mood just like you!   ===>   http://youtu.be/4G2P8mZGbT0

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How to Save Your Low Back

Tuesday, April 23, 2013 | Category: Fitness
One of the best exercises to learn how to do correctly to save your low back is the Deadlift. Many people think the deadlift will actually hurt their low back. But in the video below, I show you why that's not true at all! Plus, the Deadlift is an essential MOVEMENT that everyone needs to learn because you do it multiple times everyday and don't even know it. Watch viideo here ===>  http://tinyurl.com/brh3sru Have an awesome week! Doc  

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Work Smarter...AND Harder!

Tuesday, April 16, 2013 | Category: Fitness
Why do we use High Intensity Interval Training in our workouts? You can read why below but if you don't get that far... It's because working at a high intensity over shorter intervals compared to jogging, elliptical, treadmill, or any other cardio activity, you will burn more calories throughout the day!! Plus, using our Power Plates and TRX training system will help you build strength, flexibility, and endurance 10x faster than traditional training (I can show you the research if you'd like...

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The Tax Day Workout

Sunday, April 14, 2013 | Category: Fitness
Build your ASSETS and protect your BOTTOMline! This is a great workout for a strong healthy backside. And it takes less than 18 minutes! Plus, a strong flexible hips help you move easier AND protect your low back! (AS LONG AS YOU DO THE EXERCISES CORRECTLY!!) Here's what you do: Perform each move for 40 seconds, then rest 20 seconds. If that's too difficult, and you're losing your perfect form, do 30 seconds and 30 seconds. Perform as many reps as possible in the 40 seconds (but of course u...

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All New Fitness Classes!

Thursday, April 4, 2013 | Category: Fitness
As part of our Total Loser Challenge, we are offering All New Power Plate and TRX Fitness Classes! Here they are: Tabata Booty Blast High Intensity Interval Training Cardio Sculpt HardCore Metabolic Mayhem Body Blast Core and More Total Body Conditioning Beginners/Ideal Protein class You can click here to see when they are and sign up online! http://www.totalhealth-fitness.com/Events.aspx And you can see a video describing each workout. ...

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K-Laser Special TODAY ONLY!

Tuesday, November 6, 2012 | Category: Fitness
Experience State-of-the-Art Pain Relief Technology! You've been waiting patiently the last few days for this amazing offer! This is a special we won't be running again for a loooong time and you'll see why. Normally a K-Laser treatment is $40. (And that's even well worth it because of what the K-Laser does to heal damaged muscles, ligaments, tendons, and even bone!) But with today's special, you'll get it for HALF that!! Today only, when you buy 5 K-Laser treatments....you will also get 5 F...

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What is K-Laser you ask?

Tuesday, November 6, 2012 | Category: Fitness
We have the only Class 4 Laser in Lansing that can alleviate all of these symptoms because it's...   Thousands of times more powerful…     The FDA cleared, next generation, Class IV laser, called "K-Laser™" is literally thousands of times more powerful than its predecessor the Class III laser, allowing it to penetrate far deeper, producing phenomenal results with fewer and faster treatments. While the Class III laser penetrated only a few millimeters, the Class IV Laser can p...

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What's the Most Popular Car in your State?

Thursday, September 6, 2012 | Category: Fitness
We are in the middle of car country, what do you think the most popular car in your state is? editorial.autos.msn.com/slideshow.aspx

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Burn Cellulite? Build Bone Density?

Wednesday, August 8, 2012 | Category: Fitness
 Power Plate Acceleration Training Force = Mass x Acceleration Sir Isaac Newton would have loved Power Plate® machines. His second law explains how Acceleration Training works. We create force by accelerating your body (aka mass). So instead of adding weights, we simply move you to create forces up to an equivalent of six G's.   Frequency Frequency is defined as how many times the plate surface moves per second. The optimal range for whole body vibration is between 25-50hz. What i...

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Stiff joints? Knee pain? Swelling?

Wednesday, July 25, 2012 | Category: Fitness
We have the only Class 4 Laser in Lansing that can alleviate all of these symptoms because it's...   Thousands of times more powerful…     The FDA cleared, next generation, Class IV laser, called "K-Laser™" is literally thousands of times more powerful than its predecessor the Class III laser, allowing it to penetrate far deeper, producing phenomenal results with fewer and faster treatments. While the Class III laser penetrated only a few millimeters, the Class IV Laser can p...

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Give a gift for to your Father... ON US!

Thursday, June 7, 2012 | Category: Fitness
Are you looking for something to give your Dad or a loved one for Father's Day, but just aren't sure what?  How about you let us take care of that for you? We are giving out 40 gift certificates for a free Power Plate Workout Session! All you have to do is ask us and we will make sure you leave with one!  We only have 40, so please hurry! 

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Fitness Class times????

Wednesday, April 18, 2012 | Category: Fitness
We need your help!!!!! We want to make sure you are getting the best care and services. We want you to benefit from the cutting edge health and fitness building technology we now have in our office. But to do that, especially with our fitness classes, we want to know the times which would work best for you! Our classes use Power Plate Acceleration technology and TRX Suspension training to drastically reduce the time needed for a full strength and cardio workout. A full workout session is le...

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Look at this deal!

Tuesday, January 17, 2012 | Category: Fitness
We love Groupon around here and we found an awesome deal for you!  If you do this bootcamp along with our Purification Program you will shed the pounds in no time! www.groupon.com/ch/grouponicus/deals/dc-nyr-fit-body-boot-camp

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The difference between a Pull Up and Chin Up

Monday, July 25, 2011 | Category: Fitness
To complete the Total Health Fitness Challenge, you will need to pull yourself over our Challenge Walls.   To do that, you're going to need some pulling strength.   So our all new Exercise of the Week is Pull Ups and Chin Ups and  some variations.   Take a look....   =====> Pull Ups and Chin Ups   Have a great week!   Doc

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Exercise of the Week!

Sunday, July 17, 2011 | Category: Fitness
To help you get ready for the Total Health Fitness Challenge, I will show you an all new exercise every week!   The Challenge is coming quick so I might even show you two a week!   This week is the....   Single Leg Bench Split Squat!!   It's also called the Bulgarian Split Squat.   This is a great exercise to strengthen your hips and thighs.   The kinds of muscles you'll need to climb our 70 foot hill...twice!   Try it out and let...

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10 Exercises to STOP Doing

Sunday, February 27, 2011 | Category: Fitness
In past posts I've written about certain exercises to avoid doing.   Instead of me telling you, I decided this time to let world renown strength and conditioning specialist Craig Ballantyne fill you in.   I found this on Men's Health and thought it would be a great post to start the week.   Here are the top 10 exercises to remove from your program right now. #1 – The Bodybuilder Bench PressThe truth is you never, ever have to do another set o...

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Mobility Training for Body Balance

Tuesday, October 12, 2010 | Category: Fitness, Function
As promised, here is the fourth part to the Total Health Body Balance exercise program... MOBILITY TRAINING! Watch the video below to show you what it is, and the 8 movements everyone must learn.  ===========> http://www.youtube.com/watch?v=933xsFsdCM4

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Part 3 of the Body Balance Program

Thursday, September 30, 2010 | Category: Fitness, Function
Hopefully you remember the first two parts of the Total Health Body Balance program. If not, here's a quick reminder. First is Structural Correction. This is the most common missing element of an exercise program. If your structure (i.e. posture) is poor, your performance will be poor. So you have to do specific corrective exercises to correct your posture as you engage in an exercise program. Second is Myofascial Release. In other words, massage. You need to roll out the tight knots in your m...

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Massage is Exercise??

Thursday, September 16, 2010 | Category: Fitness, Function
One aspect of exercise that often gets swept under the rug is recovery and regeneration. Many trainers and coaches subscribe to the notion that if you aren't going all out on every workout then it's just not worth it. But to make gains, your body has to recover and regenerate. That's where myofascial release (i.e. massage) comes in. Check out this video to see what I mean: http://www.youtube.com/watch?v=woDhWStSMXg   Doc

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What most exercise programs miss

Thursday, August 12, 2010 | Category: Fitness, Function
I have seen a lot of exercise programs over the years. Most of them address the common areas of exercise.... Cardio, Strength, Endurance, Flexibility, etc Those are all essential to health and fitness. But there is a huge component they are missing. This particular area is not missing from our Total Health Body Balance program. Click on the link below to watch what I'm talking about: http://www.youtube.com/watch?v=hX4bgBUGo_w

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Body Balance preview (video)

Monday, August 2, 2010 | Category: Fitness
As promised, here is a preview of the Total Health Body Balance exercise program. This video provides a great overvew of the program. ....And why it is so unique. Just click below to get the answers. http://www.youtube.com/watch?v=GeK2CRlvFHY Doc

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It's getting closer...

Thursday, July 15, 2010 | Category: Fitness, Function
I'm excited to say that The Total Health Body Balance exercise program is almost ready! I had a seminar in my office going over the program and it went great! I recorded it so all I have to do now is put it all on DVD in an easy to use format. Plus I'm going to do some testing on it with a select group of people so they can give me even more feedback on this very specific exercise program. Over the next few weeks I'll show you some preview videos so you can get a better understanding of why ...

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Do Something

Tuesday, April 27, 2010 | Category: Fitness
  I don't always feel like exercising.   Many people think I do every single time, but I honestly don't.   Sometimes I'm tired, don't have the motivation, would rather watch TV, don't feel good.   And I'm sure you have had those same excuses too.   Jerry West, Hall of Fame NBA basketball player, has a great line:   "You can't get much done in life if you only work on the days you feel good."   So true.   We don't always feel like do...

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Balance your Body

Monday, April 12, 2010 | Category: Fitness, Function
It’s been a pretty exciting week with my book coming out.   If you haven’t had a chance to take a look, click here.   But I’m not stopping there to help you get healthy….   Where you feel pain is not necessarily where the cause of the pain is.   A great example is a heart attack.   Where do most people who have heart attacks feel pain?   Many times they get left arm pain.   If you went to your doctor and told him you had left arm pain, and he or s...

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How to Improve your Workouts

Monday, September 21, 2009 | Category: Fitness
How to Improve your Workouts
There are three specific ways to make your favorite exercises and workouts a little more challenging.  When you challenge yourself, you will experience even greater gains. It's really pretty simple...but not easy. First, you can increase the weight for that exercise.  That one's pretty obvious right?  As you get stronger, you will be able to lift more weight.  If you don't increase the weight, then you will not improve your strength.  And ladies, you do not have to wor...

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