Join Hands on Health, Therapeutic Massage and Coulee Health for:
Painting, Wine and Fun!
Join us for wine and appetizers while we paint the canvas shown below with instruction led by Holly Hanson, LMT
When: Wednesday, August 26 @ 6 pm
Where: Coulee Health: 920 W Cty Hwy 16, Suite A, West Salem, WI
Cost: $25 per person
Space is limited to 10 so call or email to reserve your spot!
1 frozen banana
2 c coconut milk
2 tbsp almond butter or peanut butter
1/2 tsp vanilla
2 tsp unsweetened coco powder
1-2 tbsp honey (optional)
1 tbsp coconut oil (optional)
1 c ice
top with toasted coconut (optional)
Blend! Serves two 🙂
The University of Wisconsin – La Crosse is a great school with consistently successful athletics programs. The Athletic Training program is highly competitive and is one of the best in the country. Coulee Health is proud to be a part of the UWL team, as Dr. Kyle has been working with the Athletic Training Department on a weekly basis to help keep the athletes performing at their optimum potential. This partnership has been extremely beneficial for the athletes. They receive exceptional care from the Athletic Training staff and Dr. Kyle is able to provide his insight and expertise from a chiropractic and rehabilitative perspective. Together, they are able to provide a functional treatment model that minimizes symptoms and optimizes performance for members of the football, track and field, volleyball, baseball, gymnastics, swimming, diving, wrestling, and soccer teams, among others. From soft-tissue treatments such as Graston and ART, joint mobilizations and functional chiropractic care, treatment based on DNS principles, and corrective exercise recommendations, Dr. Kyle provides a comprehensive array of treatment tools that maximize results. What does that mean to you? Whether you are a competitive athlete, a weekend warrior, or a novice whose athletic events solely consist of getting through the daily grind, you can be assured that you will receive the same top-level of care right here at our office. It’s game time!
We all know that exercise is good for us, yet we lead busy lives. For many, it is difficult to make time for physical activity on top of our already hectic schedule. Well, there is good news (maybe this information will help move physical activity higher on your priority list): a recent study has shown that strength training can help boost our memory, in addition to the other health benefits it provides.
The study, published in the October issue of Acta Psychologica, showed that a resistance workout lasting as little as 20 minutes improved the participant’s recall of a series of photos shown to them 2 days earlier. “Our study indicates that people don’t have to dedicate large amounts of time to give their brain a boost,” the researcher stated.
This is great news for everyone!
This doesn’t mean that longer duration activity or aerobic exercise is not beneficial. There are obvious benefits to other types and durations of exercise as well. It is, however, comforting to know that positive effects can be enjoyed without having to devote an extremely large portion of our day. If you have access to a gym, that’s great. There are also many activities that can be performed from the comfort of your own home with minimal to no equipment. Simple home workouts can be found quite easily online; check out our website or YouTube channel (https://www.youtube.com/channel/UCbYtN7Q9cdrzSvuWDynpKGA/videos) for ideas. You can be comforted in knowing these are focused on back-friendly, functional movements that we recommend for all fitness and ability levels. Feel free to contact us if you have any questions or need modifications. Keep checking back as we will update periodically! Subscribe to our YouTube channel to be sent automatic updates as more videos are added. Now block off 20 minutes and get started moving today!
Pregnancy is not a “Condition”
Even if you aren’t pregnant, you have probably been exposed to pregnancy being treated as a “condition.” If you are pregnant, you excitedly choose the best time to tell everyone your special news and BAM!, just like that you are placed in a bubble. Don’t get me wrong, you need to do what is best for you and baby, but what does that really mean?
There has been a lot of talk in the news lately in regard to pregnancy and exercise. You have probably seen pictures of Alysia Montaño, 5 Time USATF Champion, competing in the 800m race while 8 months pregnant. She is inspirational and a symbol of the strength that women can gain and maintain during pregnancy.
Remaining active during pregnancy is important for you and your baby. It helps increase blood flow and therefore oxygen to your placenta, which coincidentally feeds your child!
What is most important is to listen to your body. Some days you are going to feel amazing and have an energy you didn’t know existed, and other days you may feel too tired to do much more than what is absolutely necessary. So listen. Listen to what your body is telling you because you know your body best. Birth is the ultimate event at the end of your nine month training period. You deserve to feel your best throughout and have the birth you desire!
Erica Boland, DC
Do you know what a doula does? Dr. Erica has already started booking her 2015 doula patients and has a few openings this fall/winter! She would love to help you with your pregnancy and birth experience!
Please call the office @ 608-498-4669 with any questions you may have or to set up a meeting to talk with her and learn exactly what a doula does!
It is the perfect time of year to create new recipes with everything fresh from your garden! Over the next several months we will be posting different and new recipes we try, straight from the garden.
This morning we enjoyed our version of the “Green Machine Smoothie!” See the recipe below:
10-12 leaves Swiss Chard
4 large leaves Kale
3/4 c. Coconut milk
3/4 c. Applesauce
Cinnamon to taste
Vanilla to taste
Ingredients are listed with largest quantity first and approximate measurements. Mix to your desired taste/consistency and enjoy!!!
One year ago today we opened Coulee Health! Thank you to all of our patients, family, friends and community members for your love and support during our first year in business!
We are excited to announce we will be providing soft tissue treatments for participants of the Festival Foods Grandad Half Marathon post-race. We will be giving away ONE FREE ENTRY to either the Half Marathon, Half Marathon Relay, 5k run/walk, or Bike Tour. Like our page, Coulee Health, on Facebook and Like and Share our status about the event to be entered! Visit lacrossefitnessfestival.com for more information on the events!
Whether this be your first or 100th event it is a great way to get motivated and reach your goals. We would be more than happy to help you with training advice and any questions you may have along the way!
Drawing will take place February 25th
We hope to see you there!
By Erica Boland, DC
Time and time again you hear people telling you to “use good form” or “keep your core tight.” What does that even mean? Have you even been shown what good form is? When is it necessary to use good form? Would you be surprised to hear that you can witness good form by simply watching the movements of a toddler?
We often think of ourselves as far removed from the time in our lives when we were toddling around in diapers. On some levels this is certainly (and thankfully) true. However, as far as form is concerned, it should actually be quite similar.
We are born, hardly able to move, with our arms, fists, and legs preferably tucked close to our bodies. Amazingly, pending there are no complications, we go through a series of developmental changes all while using proper form. We support ourselves on our back with our feet up, support ourselves on our bellies and bring our head up, roll over, sit upright, crawl, and walk, even breathe correctly. These movements are all a physiological process, not something we are taught to do.
Now, our bodies are extremely smart and even if we are using improper patterns or “poor form” we are most likely going to find a way to carry out the task at hand. The same goes for babies. We have all heard how much this little one “just loves to stand up” or “just loves to be walked around.” If a child is helped into a posture he or she cannot achieve by itself, the child is using some sort of compensatory movement. This means the proper muscles may not be firing and poor, instead of proper form is being trained. The same scenario is seen on adults at the gym. We all want visible changes and we want them fast.
Let’s be honest, we are an instant gratification society and this is often where proper form gets thrown out the window. You push yourself to the max to get those last couple of reps in and often do not even pay attention to the quality of the movement. In an opposite scenario, you don’t give the extra effort to bend at the knees and hips to pick something up off the floor and create a vulnerable state in your low back by stooping over. Either way your body suffers.
While we cannot delve into the proper form of each and every movement, we can cover a few basics. Honestly, observe a toddler.
- Squat low to pick something up bending at the hips and knees without bend in the spine and move to the object instead of reaching or stooping.
- When using upper body strength keep your shoulders dropped down and back and not shrugged towards your ears.
- Proper form when sitting up straight does not mean sticking your chest out. Act as if there is a string from your head to the ceiling and someone is gently pulling to upright your spine.
- In regards to proper form for your core, it has long been disproven that sucking your belly to your spine is beneficial. In fact, it actually increases the load on your low back. Instead breath outward as if you were expanding your favorite sweat pants 360 degrees to create stability in your core.
As for when it is necessary to use proper form? Always.
As chiropractors, most of the cases we see are in some way related to lack of proper form. This can have a large impact on your daily life and while it may take time to make these changes, if you are persistent proper form will become habit instead of work.
Dr. Erica and her husband Kyle are owners of, and chiropractors at Coulee Health in West Salem, WI. In her free time she enjoys exercising and spending time outdoors with her husband and their three energetic boys.