Very excited to start the Kinetacore Functional Dry Needling course this weekend.
As some of you may know, I injured my back this year. A lovely combination of working in flexion over my chiropractic table + CrossFit + skiing. I could not bend forward, had radiating leg pain down the back of my right leg.....L5-S1 disc. S**t.
As you can imagine, I am very particular with my chiropractic choice, and I chose to drive to Dillon, CO to see a very good friend of mine and an excellent chiropractor, Dr. Ivo Waerlop. Dr. Waerlop was very well aware that I was unable to not work, nor did I want too. Therefore, I needed to heal ASAP. ASAP.
We focused on retraining my gluteals, getting my system to start responding to functional rehabilitation again and the kicker was the dry needling. Dry needling basically is the insertion of a needle into a trigger point in the muscle. (these are the painful knots you can feel in your muscles, reach up and touch the top of your shoulder....you probably have one, unfortunately). The inserted needle will get a twich response wtih changes the length and tension of the muscle fibers. This arouses the mechanoreceptors which sends large sensory afferent input to the dorsal horn of the spinal cord. This sensory input acts a gate for noxious stimuli or pain. In other words,
IT DECREASES PAIN. FAST.
We dry needled my quadratus lumborum, paraspinals, gluteals etc. I cried. It hurt! Not to mention there was not only a physical pain component, but an emotional one as well. After the first treatment, I came home so sore, and told my husband Ivo's crazy and I'm not going up there anymore. I pouted a bit, (a lot), and went to bed.
Woke up the next am, and went to brush my teeth, bent over the sink with NO pain. I started laughing, called Ivo, and told him I'd see him soon.
I am happy to say that with the chiropractic adjustments I received, the exercise protocol and functional rehabiliation that I did religiously, and the dry needling, I did not miss any work, and I am back to the Type A, can't sit still, constantly moving, exercise fanatic that my drives my husband a bit crazy.
Just in time for ski season:):):)
I am so thrilled to bring functional dry needling to the clinic, it is going to be an incredible adjunct to our already successful treatment protocols. This treatment is for patients suffering from acute or chronic pain syndromes, tight muscles, referral pain syndromes. If you are in question, please come in for a consult and we can let you know if it is right for you.
Have a wonderful weekend everyone.
Take responsiblity for your health today.
love,
Dr. Conley
Chiropractor, Golden CO
Chiropractor, Idaho Springs CO
Thursday, October 3, 2013
Tuesday, October 1, 2013
READ YOUR FOOD LABELS!!
Hey everyone, I have to say I was feeling a little unsettled yesterday.
First, this whole government shut down thing is a bit disturbing. I hope to raise my children with a work ethic that involves working through your differences, and achieving a common goal; to compromise, to take the higher road, and to trust that God will provide and protect. I hope my children work hard not simply for wealth but for their passions, and to truly make a difference in this world. So my prayers are with our leaders today, that they come to a decision, and that greed and selfishness, can be put aside.
Second, my family cooks on Sundays. We prepare our meals for the week so eating out does not become an option. I feel good about eating healthy and providing this for my family. SOOO, I found a recipe for portabellos stuffed with spinach. Simple right? The recipe called for bread crumbs. Well, being Italian, my mother always used Progresso Bread Crumbs. Therefore, I bought these bread crumbs. As I was about to put the mushrooms in the oven, I wanted to see what spices they had used in the bread crumbs. BAD IDEA. I read the food label, went to the pantry and immediately threw out 2 cans of the bread crumbs...after some expletives of course. The second ingredient was HIGH FRUCTOSE CORN SYRUP. Seriously?! What the ???? I'm still so upset about this.
People, WE ARE GETTING POISONED BY OUR FOOD! I can not stress this enough. We have to take action. Read your labels, stay FAR, FAR away from GMO's, start cooking at home, eat things that rot, dont eat things that have a shelf life of years, NO processed foods, no microwave popcorn, no farmed salmon, no fruits with pesticides, no artificial sweeteners, and ON and ON and ON.
Quite daunting isn't it? Please let us help you if you are confused or just need some guidiance. We have elimination diets, food allergy testing, vegan diet options, etc. We have to educate ourselves for our families and children.
Finally, on a positive note. I will be attending KinetaCore's Dry Needling Course this weekend. It is an extensive course on dry needling and Total Health Solutions will be offering this as a service to all of our patients starting mid October. This treatment is excellent for chronic pain, trigger points, referral pain, tight muscles, trauma etc. I will post later about the details.
TAKE RESPONSIBILITY FOR YOUR HEALTH TODAY!
Sincerely,
Dr. Courtney Conley
Chiropractor Golden CO, Idaho Springs, CO
First, this whole government shut down thing is a bit disturbing. I hope to raise my children with a work ethic that involves working through your differences, and achieving a common goal; to compromise, to take the higher road, and to trust that God will provide and protect. I hope my children work hard not simply for wealth but for their passions, and to truly make a difference in this world. So my prayers are with our leaders today, that they come to a decision, and that greed and selfishness, can be put aside.
Second, my family cooks on Sundays. We prepare our meals for the week so eating out does not become an option. I feel good about eating healthy and providing this for my family. SOOO, I found a recipe for portabellos stuffed with spinach. Simple right? The recipe called for bread crumbs. Well, being Italian, my mother always used Progresso Bread Crumbs. Therefore, I bought these bread crumbs. As I was about to put the mushrooms in the oven, I wanted to see what spices they had used in the bread crumbs. BAD IDEA. I read the food label, went to the pantry and immediately threw out 2 cans of the bread crumbs...after some expletives of course. The second ingredient was HIGH FRUCTOSE CORN SYRUP. Seriously?! What the ???? I'm still so upset about this.
People, WE ARE GETTING POISONED BY OUR FOOD! I can not stress this enough. We have to take action. Read your labels, stay FAR, FAR away from GMO's, start cooking at home, eat things that rot, dont eat things that have a shelf life of years, NO processed foods, no microwave popcorn, no farmed salmon, no fruits with pesticides, no artificial sweeteners, and ON and ON and ON.
Quite daunting isn't it? Please let us help you if you are confused or just need some guidiance. We have elimination diets, food allergy testing, vegan diet options, etc. We have to educate ourselves for our families and children.
Finally, on a positive note. I will be attending KinetaCore's Dry Needling Course this weekend. It is an extensive course on dry needling and Total Health Solutions will be offering this as a service to all of our patients starting mid October. This treatment is excellent for chronic pain, trigger points, referral pain, tight muscles, trauma etc. I will post later about the details.
TAKE RESPONSIBILITY FOR YOUR HEALTH TODAY!
Sincerely,
Dr. Courtney Conley
Chiropractor Golden CO, Idaho Springs, CO
Thursday, August 1, 2013
Plant Strong Challenge
And to think I was going so strong!!!
My family and I are moving, very short notice, about 1/2 mile up the road in Golden, CO. We are very excited but I've had to pack in 3 days, and according to my husband, ' we could have this whole place packed in 5 hours' NOT. We've been there for 4 years, I don't think so dear.
So in any case, I cooked on Sunday for the week. But we have been eating out the past 2 days due to no kitchen available.
So on Sunday I made banana walnut muffins. NO butter or oil. 1 TBSP of flaxseed meal per 3 TBSP of water is equivalent to 1 egg. They were very good.
I also made a split pea soup with veggie broth, no HAM obviously and a German saurkraut soup. Big batches so we had lunches etc for the week.
I am happy to say I have been staying pretty much plant strong even with the move! IT IS POSSIBLE.
So thank you all for your patience.
We are flying to Kansas City for stepdaughter's 16th birthday this weekend....oh and my 37th! So I'm really excited to be with family and relax, no unpacking for me.
Yours in Health,
Dr. Courtney Conley
Chiropractor, Golden, CO
My family and I are moving, very short notice, about 1/2 mile up the road in Golden, CO. We are very excited but I've had to pack in 3 days, and according to my husband, ' we could have this whole place packed in 5 hours' NOT. We've been there for 4 years, I don't think so dear.
So in any case, I cooked on Sunday for the week. But we have been eating out the past 2 days due to no kitchen available.
So on Sunday I made banana walnut muffins. NO butter or oil. 1 TBSP of flaxseed meal per 3 TBSP of water is equivalent to 1 egg. They were very good.
I also made a split pea soup with veggie broth, no HAM obviously and a German saurkraut soup. Big batches so we had lunches etc for the week.
I am happy to say I have been staying pretty much plant strong even with the move! IT IS POSSIBLE.
So thank you all for your patience.
We are flying to Kansas City for stepdaughter's 16th birthday this weekend....oh and my 37th! So I'm really excited to be with family and relax, no unpacking for me.
Yours in Health,
Dr. Courtney Conley
Chiropractor, Golden, CO
Thursday, July 25, 2013
Souls 4 Soles
We are happy to be working with SOLES 4 SOULS.
This is a nonprofit organization that provides shoes and clothing for those in need.
Total Health Solutions will be making a BIG donation in August!
For all NEW PATIENTS who would like to donate shoes and / or clothing in the month of August, your initial evaluation is FREE! You will get a complete biomechanical assessment, answer any questions you may have, discuss nutrition and diet etc.
So please come in and GET HEALTHY and get rid of your old shoes and clothing!
THANK YOU in advance,
Dr. Courtney Conley
Chiropractor, Golden, CO
Days 10-17 of the Plant Strong Challenge!!!
I haven't forgot!!! Wow, my apologies, for the lack of blogging. I'm going to give you a quick synposis of the last week.
My husband and I recently found a place to move. Our 2 year old is EVERYWHERE and we need more space. We have been looking for a place in North Golden, and by the grace of God, and through some thoughtful friends, we are moving. SOON.
So anyway, that't that. Moving on to the challenge. Brief recap, we went camping over the weekend. Grilled vegetables, quinoa salad with peas, garlic, onions and spinach. Kale salad with brussel sprouts. Not bad for a little camping trip. I made a VEGAN chocolate cake too. And it was delicious!
The icing was cacoa, tofu, cashews, agave nectar, and vanilla in a food processor, It was more than easy and it tasted really good. The cake has applesauce, bananas, oat flour, spelt flour, vanilla, baking soda, baking powder, cacoa, almond milk. NO oil, or butter. I topped it with raspberries and blackberries. Yum.
Easy to exercise in the mountains. Hiking, biking. Kids love it too. We we're in Poudre Canyon and it was beautiful, just outside Fort Collins.
Today is Thursday, the week has been uneventful other than the fact we have made some quick decisions on moving. However, the plant strong diet has seen more eating out due to the "craziness" of schedules. So the good news, is that it isn't hard to eat plant strong out if you find the right places, the bad news, is there is probably more sodium than you'd like.
SO weigh in yesterday.
Weight increased 3 lbs this past week to 136.1 lbs.
Body fat % however decreased to 18.5.
I have been doing more weight lifting, squats, lunges etc. and remember muscle weighs more than fat so.......
Okay, I will blog tonight about today's events. I also have some exciting news, so stay tuned:)
Take responsibility for your health,
Dr. Courtney Conley
Chiropractor, Golden, CO
My husband and I recently found a place to move. Our 2 year old is EVERYWHERE and we need more space. We have been looking for a place in North Golden, and by the grace of God, and through some thoughtful friends, we are moving. SOON.
So anyway, that't that. Moving on to the challenge. Brief recap, we went camping over the weekend. Grilled vegetables, quinoa salad with peas, garlic, onions and spinach. Kale salad with brussel sprouts. Not bad for a little camping trip. I made a VEGAN chocolate cake too. And it was delicious!
The icing was cacoa, tofu, cashews, agave nectar, and vanilla in a food processor, It was more than easy and it tasted really good. The cake has applesauce, bananas, oat flour, spelt flour, vanilla, baking soda, baking powder, cacoa, almond milk. NO oil, or butter. I topped it with raspberries and blackberries. Yum.
Easy to exercise in the mountains. Hiking, biking. Kids love it too. We we're in Poudre Canyon and it was beautiful, just outside Fort Collins.
Today is Thursday, the week has been uneventful other than the fact we have made some quick decisions on moving. However, the plant strong diet has seen more eating out due to the "craziness" of schedules. So the good news, is that it isn't hard to eat plant strong out if you find the right places, the bad news, is there is probably more sodium than you'd like.
SO weigh in yesterday.
Weight increased 3 lbs this past week to 136.1 lbs.
Body fat % however decreased to 18.5.
I have been doing more weight lifting, squats, lunges etc. and remember muscle weighs more than fat so.......
Okay, I will blog tonight about today's events. I also have some exciting news, so stay tuned:)
Take responsibility for your health,
Dr. Courtney Conley
Chiropractor, Golden, CO
Thursday, July 18, 2013
Day 9 of eating PLANT STRONG
Wednesday.
So today has been 1 week, and I weighed in on the Tanita body composition scale at our office.
Initial weight 135lbs with a body fat % of 22.1
Weight 133.4
Body fat 19.5%
Lean body mass, that is the goal. So I'm pretty happy with WEEK ONE. I typically feel best around 133-135 lbs. So as far as weight loss, we're set.
For all of you doing this challenge, that would like some personal consult, please call me or email me and I can help guide through this.
Moving on to exercise, we did a double dip today.
Gym at 6 AM. My midback has been a little achy lately, so I knew it was time for a back workout. Warm up on the bike, quick intervals, 10 minutes, just enough to get going. I love the Cybex machine at the Golden Recreation Center. For those of you unfamiliar, it is the pulley system. Your core MUST be engaged when using this machine because you are standing. I like to put the theraband discs under my feet to increase the difficulty of the exercises as it makes for an unstable surface and challenges the core even more. Rows, bicep curls, posterior deltoid work, shoulder extensions.
I do not like sitting on the machines at the gym. As soon as you sit, the core can get lazy.
So upper body weight lifting workout, and then sauna for 10 minutes.
Breakfast: Ezekiel cereal, cinnamon raisin, with added cinnamon and almond mild
Lunch: leftover polenta stacks. Again, if you haven't tried the walnut sauce, TRY IT. It's the best.
Snack: Peach
Done with work early, so came home, and jumped on Green Sugar. (Green Sugar is my lime green cannondale, she's my baby) So it was a beautiful day, and I biked around Golden, CO, about 12 miles. 40 minutes. Not bad, little quickie.
Met my girlfriend at Mountain Toad Brewery. Love this place, lots of locals hang out there, and sit outside and enjoy a beer. I had a beer, and biked home.
My little girl greeted me when I got home, which honestly is the best thing ever:)
Dinner: Bean soup, grilled vegetables ( asparagus, squash, zucchini) Shawn made his homemade guacamole too;)
Dessert: Dark chocolate with salt, and almonds. I could've eaten the whole damn bar, but Shawn beat me to it. So good.
Congrats everyone, who is doing the challenge. It is a lot of planning, and is a CHALLENGE.
I'm so proud of all of you, and I hope to continue to help you on this journey to better health.
Love,
Dr. Conley
Chriorp
So today has been 1 week, and I weighed in on the Tanita body composition scale at our office.
Initial weight 135lbs with a body fat % of 22.1
Weight 133.4
Body fat 19.5%
Lean body mass, that is the goal. So I'm pretty happy with WEEK ONE. I typically feel best around 133-135 lbs. So as far as weight loss, we're set.
For all of you doing this challenge, that would like some personal consult, please call me or email me and I can help guide through this.
Moving on to exercise, we did a double dip today.
Gym at 6 AM. My midback has been a little achy lately, so I knew it was time for a back workout. Warm up on the bike, quick intervals, 10 minutes, just enough to get going. I love the Cybex machine at the Golden Recreation Center. For those of you unfamiliar, it is the pulley system. Your core MUST be engaged when using this machine because you are standing. I like to put the theraband discs under my feet to increase the difficulty of the exercises as it makes for an unstable surface and challenges the core even more. Rows, bicep curls, posterior deltoid work, shoulder extensions.
I do not like sitting on the machines at the gym. As soon as you sit, the core can get lazy.
So upper body weight lifting workout, and then sauna for 10 minutes.
Breakfast: Ezekiel cereal, cinnamon raisin, with added cinnamon and almond mild
Lunch: leftover polenta stacks. Again, if you haven't tried the walnut sauce, TRY IT. It's the best.
Snack: Peach
Done with work early, so came home, and jumped on Green Sugar. (Green Sugar is my lime green cannondale, she's my baby) So it was a beautiful day, and I biked around Golden, CO, about 12 miles. 40 minutes. Not bad, little quickie.
Met my girlfriend at Mountain Toad Brewery. Love this place, lots of locals hang out there, and sit outside and enjoy a beer. I had a beer, and biked home.
My little girl greeted me when I got home, which honestly is the best thing ever:)
Dinner: Bean soup, grilled vegetables ( asparagus, squash, zucchini) Shawn made his homemade guacamole too;)
Dessert: Dark chocolate with salt, and almonds. I could've eaten the whole damn bar, but Shawn beat me to it. So good.
Congrats everyone, who is doing the challenge. It is a lot of planning, and is a CHALLENGE.
I'm so proud of all of you, and I hope to continue to help you on this journey to better health.
Love,
Dr. Conley
Chriorp
Tuesday, July 16, 2013
Day 8 of the Challenge
I love Tuesdays. It's mother/daughter day on Tuesdays. I get to spend the whole day with my sweet thing. I will admit I am more tired Tuesday nights than most however. Especially today, we are potty training. The pediatrician mentioned letting her run around the house with no diaper on, and then when she has to go, she'll tell me and we'll go in the 'big girl potty'. Well, that was a horrible idea. I felt like I had a puppy today. She did her business on the floor, and then came over to tell me. AWESOME.
But I do in a weird way, cherish these moments with her. She's growing up so fast.
On to the challenge!!!!!
Awesome day today. First, I took my first Zumba class with my cousin today at the Golden Rec Center. We had a ball, Kris Briganti, the instructor, is incredibly fun and we had a great workout. I was honestly surprised, I didn't think that it would make me sweat like it did, but I was wrong. So ladies, please come join me next Tuesday at 9 am. This could become a regular thing:)
Also, we went on a 3 mile walk. No workout yesterday, so today I needed to step up a bit.
I also do most of my cooking on Tuesdays.
Breakfast: Easy, Ezekiel toast with tomatoes and avocado, salt and pepper before Zumba
Lunch: Tofu, broccoli, snap pea stirfry. I used frozen vegetables, took 10 minutes. Most frozen fruits and vegetables are processed immediately after being harvested, when they're at their peak ripeness and most nutrient packed. So eat up!
Frozen fruits are great in juices too.
Dinner: Really excited about dinner tonight. I made Dr. Seuss'' Polenta Stack. This is a recipe from My Beef with Meat, the book by Rip Esselstyn. This was fantastic. A stack of polenta, sweet potato, tomato slice, basil-lemon drizzle and a walnut sauce in between each layer of the stack.
The walnut sauce was SO simple, and delicious. Food processor, walnuts, low sodium tamari, 4 garlic cloves and water until consistency you prefer. This sauce can be put on kale, chard etc.
I also made a 10 bean soup on the crock pot all day. Very easy, 10 different types of beans, soaked overnight. Put in crock pot with tomatoes, garlic, water and spices. Lunch for the family for this week.
I am craving something sweet, so I think tomorrow I am going to make some vegan cookies.....
Keep you posted, I'm sure you're all on the edge of your seats:)
Have a good night, and please comment your thoughts. Would love to hear from all of you.
Dr. Courtney Conley
Chiropractor, Golden, CO
But I do in a weird way, cherish these moments with her. She's growing up so fast.
On to the challenge!!!!!
Awesome day today. First, I took my first Zumba class with my cousin today at the Golden Rec Center. We had a ball, Kris Briganti, the instructor, is incredibly fun and we had a great workout. I was honestly surprised, I didn't think that it would make me sweat like it did, but I was wrong. So ladies, please come join me next Tuesday at 9 am. This could become a regular thing:)
Also, we went on a 3 mile walk. No workout yesterday, so today I needed to step up a bit.
I also do most of my cooking on Tuesdays.
Breakfast: Easy, Ezekiel toast with tomatoes and avocado, salt and pepper before Zumba
Lunch: Tofu, broccoli, snap pea stirfry. I used frozen vegetables, took 10 minutes. Most frozen fruits and vegetables are processed immediately after being harvested, when they're at their peak ripeness and most nutrient packed. So eat up!
Frozen fruits are great in juices too.
Dinner: Really excited about dinner tonight. I made Dr. Seuss'' Polenta Stack. This is a recipe from My Beef with Meat, the book by Rip Esselstyn. This was fantastic. A stack of polenta, sweet potato, tomato slice, basil-lemon drizzle and a walnut sauce in between each layer of the stack.
The walnut sauce was SO simple, and delicious. Food processor, walnuts, low sodium tamari, 4 garlic cloves and water until consistency you prefer. This sauce can be put on kale, chard etc.
I also made a 10 bean soup on the crock pot all day. Very easy, 10 different types of beans, soaked overnight. Put in crock pot with tomatoes, garlic, water and spices. Lunch for the family for this week.
I am craving something sweet, so I think tomorrow I am going to make some vegan cookies.....
Keep you posted, I'm sure you're all on the edge of your seats:)
Have a good night, and please comment your thoughts. Would love to hear from all of you.
Dr. Courtney Conley
Chiropractor, Golden, CO
Subscribe to:
Posts (Atom)
