New Video:

Upper Body Strength with

Strong Down Dog

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Click image to go straight to video!

I’m so excited that we’ve started our new CoreMasters workout sessions every Sunday morning at 8:30am. We have an awesome commited group of people who are improving their health by tapping into their inner energy and strength, and they’re loving the sessions!

I know some of you can’t make it on Sundays, so I figured I’d start making some videos to show you the cool stuff we’re doing so you can try some CoreMasters at home. I’ll do my best to release a new video weekly, so look out for them in your inbox or on Facebook.

Here’s my new video, Strong Down Dog This exercise is shows you some variations of core exercises centered around the down dog yoga movement. It’s four exercises in one and it really flows nicely from one move to the next.

This series of movements targets the upper body and arms with special emphasis on your core and is a great exercise for total body strength and athletic performance. I hope you like it, so give it a try and comment or email me back with your results.

Click here to see the new video Strong Down Dog

New Video:

The Corkscrew Core Plank

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How does your core rate?

I’m so excited that we’ve started our new CoreMasters workout sessions every Sunday morning at 8:30am. We have an awesome commited group of people who are improving their health by tapping into their inner energy and strength, and they’re loving the sessions!

I know some of you can’t make it on Sundays, so I figured I’d start making some videos to show you the cool stuff we’re doing so you can try some CoreMasters at home. I’ll do my best to release a new video weekly, so look out for them in your inbox or on Facebook.

Here’s my new video, the Corkscrew Core Plank. This is an intermediate to advanced move and you should be able to hold a plank for at least a minute (stud on the above picture scale!) in order to be strong enough to do this exercise.

The move really targets the rotational muscles of your core and is great for anyone involved in swinging sports like baseball, tennis and golf since it creates power in your swing.

Give it a try and comment or email me back with your results.

Click here to see the new video Corkscrew Core Plank.

Peter A. Gratale D.C., C.S.C.S. – Director

Energy Chiropractic & Pilates

244 Johnson Avenue

Teaneck, NJ 07666

Website: www.EnergyChiropracticPilates.com

Video blog: www.DrPete.com

Email: drpete@powercentering.com

Local: 201-836-9558

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Magic Yoga Move: Slim Strong Arms!

I found this excellent illustration of a sequence of yoga moves (special thanks to yoga guru Kristen McGee) that I’ve used before to get an outrageous inner core power workout. It’s true that it works your arms well, but it’s not just for your arms. It targets all your core muscles and literally works every muscle in your body.

As you move through the sequence of Sphinx, Forearm Plank, Downward Dog to Upward Dog, focus a few breaths in each position and do up to ten repetitions of the sequence. This one is for both the guys and the gals and I’d love to hear how you did the first time you tried it. How many reps were you able to do? Did you hold each postion for one breath or five? Did you stay focused on your center (lower belly) while doing it?

Click here for an awesome yoga sequence

Happy Fourth of July!

Our special office hours for the holiday weekend will be

Saturday July 2nd from 9am to 12noon and

Tuesday July 5th from 10am-1pm and 3pm-6pm

If you pass the test, let me know by commenting or emailing me.

If you don’t pass the test, I can help you!

Call 201-836-9558 to schedule an exercise consultation with me.

Exercises to Keep Your Arms

Summer-ready!

(Ladies & Men’s Versions)

For the Ladies

 

 

Here’s an exercise video for the ladies that focuses on upper body strength and your ability to do push-ups. Naomi and I demonstrate modifications that will help you to build the upper body strength necessary to work up to performing a standard push-up.

This series of exercises also help to build the core muscles, particularly the side waist muscles for a trimmer hourglass look. Enjoy!

Click here to watch the 5 minute video

For the Men

In this video I demonstrate a continuous series of push-up variations that will work all the muscles of your upper body and make your arms scream! See if you can follow me through the whole 5 minute sequence without resting. If you can, your arms are summer-ready!

Click here to view the men’s upper body workout

If you pass the test, let me know by commenting or emailing me.

If you don’t pass the test, I can help you!

Call 201-836-9558 to schedule an exercise consultation with me.

Best (and Funniest) Chiropractic Commercial Ever!

 

Take a couple of minutes to watch this awesomely fun commercial video by Dr. Nima and his patient, professional dancer Richard O’Sullivan. The video, titled the Power of an Adjustment, is not only hilarious, but it captures what we chiropractors see every day in our practice.

After viewing the video, I wanted to run out and visit my chiropractor! And I’m sure you’ll want to get up and dance when you hear the song by Michael Jackson. Enjoy!

Click here to see the best chiropractic commercial ever!

If you pass the test, let me know by commenting or emailing me.

If you don’t pass the test, I can help you!

Call 201-836-9558 to schedule an exercise consultation with me.

World’s Best Butt Exercise

(and it’s great for balance too!)

 

In this exercise video we target the largest muscle in your body, the gluteus maximus, also known as your butt or derriere! The glutes not only extend your hip joints and thighs backwards but they also rotate the thigh and body from side to side. This video will show you how to exercise it to the max by stimulating it in all ranges of motion. I’m not kidding, it really is the world’s best butt exercise as measured by electronic muscle testing.

This exercise series is also really great for developing your balance and centering ability. You may feel a difference in strength and balance ability between your right and left legs, but that’s normal at first and things will even out with practice. It’s also normal for your feet and calves to burn or be sore at first until they strengthen.

I warn you to start slow on this one. It may seem easy but your butt muscles get maximum stimulation with this exercise and it’s common to be quite sore the day after, but it will be worth it!

Click here to see the video

If you pass the test, let me know by commenting or emailing me.

If you don’t pass the test, I can help you!

Call 201-836-9558 to schedule an exercise consultation with me.

“That’s Italian!”

Mediterranean Diet: It’s Not Just About Food.

Here’s a terrific article by Georgianna Donadio PhD, discussing the origins of the health claims for the Mediterranean Diet as well as a review of the lifestyle factors that are just as key to the health benefits of the plan.

It’s about lifestyle, values and activity, not just what you eat.

Dr. Donadio says “It is about the values, habits, relationships, quality of how food is grown and the quantity of how food is consumed by these particular groups — not just how or what they eat. A point that is often missed by the media is that health is not isolated to one’s diet.

I couldn’t agree with her more. Thinking that diet is the only answer to your weight or health issue is like thinking that there’s a magic bullet drug that can make you slim. Instead of focusing on just your diet, increase your levels of activity, eat meals with your family, take your time enjoying your food and drink plenty of wine! (Just kidding, wine in moderation is healthful.)

Click here to read the full article

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Eliminate Shoulder Pain with This Simple

5 Minute Exercise Routine

If your pain is intense or if your shoulder’s range of motion is significantly compromised, see me before beginning this routine.

I give special thanks to Global Bodyweight Training’s Mike Fitch for this well done video demonstrating a short exercise routine to develop strength in the shoulder joints. This is an especially good workout if you’ve had problems with your shoulders and wish to do a great warm up or rehab for them. 

The exercises can be done as a stand alone of as part of a warm up before you train your upper body. I’ve been doing them and they are really effective, my shoulders are feeling strong and stable!

If you’re having problems implementing the program, feel free to consult with me and I’ll show you how to get the most out of the exercise routine.

Click here to watch the 5 minute video for shoulder rehab.