bcc- e-book: 7 essential keys to a happier, healthier lifestyle!

7/28/2019 BCC- E-Book: 7 Essential Keys to a Happier, Healthier Lifestyle!

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E-Book Series

Part I

7Essential Keys to a Healthier, Happier

Body

Learn How to:

Unlock your true potential

Eliminate chronic pain and injury!

Understand pain and how to fight back!

Up your game and enhance your life!


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Table of Contents

PREFACE.....3

INTRODUCTION...4

CHAPTER 1: What it means to have a healthy, happier body.5

CHAPTER 2: Why am I hurting? Is my body breaking down?..................................9

CHAPTER 3: 7 Keys to Breakthrough Success12

#1) Bulletproof your body! Core Training 101...12

#2) Lifting for Life!...........................................................................14

#3) Hire your own personal masseuse for under $20!...................16

#4) How to feed a happy, healthier body: MOOVE IT.........17

#5) How to fuel a happy, healthier body: HYDRATE IT......18

#6) Something FISHY this way comes19

#7) Maintaining a healthy Nervous System for life...21

CHAPTER 4:Action Steps, Summary List.23


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PREFACEWelcome Friends and Family!

Congratulations on taking the first step towards a happier, healthier quality

of life. My name is Dr. Ben Glasman, Chiropractic physician; and the mission of

this E-book is to help the millions of Americans out there who suffer from back

and body pain on a daily basis. This is a problem close to my heart, as I too,

have suffered from chronic back pain since the age of 16. Also, as a former

bodybuilder, and fitness professional, I understand how important it is to take

care of your body, and how frustrating it can be when youre unable to do the

things you once loved to do. After running the gambit of therapies andtreatments out there for my own injuries, Ive learned a lot about living a

healthier, happier lifestyle. I hope these E-books can serve you and your loved

ones in your pursuit for a better quality of life. There is hope out there. Break

through your barriers and take control of your health!


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Introduction

This book is about one thing, and one thing aloneboosting your health to

its optimum potential! Its not your typical health and wellness story. The soon-to-

read 7 health tips will not only relieve your pain and strengthen your body; it will

also improve your health on a deeperlevel; from the inside-out. If youre looking

for the 10 best ways to trim your love handles, this book isnt for you. If youre

looking for a quick fix to six pack abs, check your local infomercial ad. BUT, if you

truly want to live a healthier, happier life, then keep reading my friend. If you want

to load up your arsenal with proven ways to enhance your health for the long

haul, this e-book IS for you!


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CHAPTER 1

What it means to have a healthier, happier body

Its fair to say that everyone wants to be healthy and make healthier

choices in life. But what does that word really mean? Everyone has their own

definition of health. So whats yours? Do you believe that health is merely the

state youre in when youre not sick? Or is there something more to it than that?

According to the World Health Organization, the definition of Health is,

A state of complete physical, mental and social well-being and not merely the

absence of disease or infirmity.

Not only does the W.H.O recognize the importance of both physical and

mental well-being, they also consider health to be more than just symptom relief.

After all, I can take a pill to mask a symptom, but does the problem ever really go

away? And if I need those pills to relieve a symptom everyday, is my body really

healthy?

Of course not!

The realsolution is in understanding how our bodies work. After all, it IS

an amazing creation isnt it? After millions and millions of years, our body is a

product of trillions of microscopic cells, coming together with one common goal;

to survive and prosper. Those cells eat, grow, excrete, interact and reproduce

just as we do. The choices we make on a daily basis affects our health, and as a

consequence, the health of our trillions of cells. We dont just wake up sick

(although it may seem like it sometimes) rather, our body is just sick enough to

finally start showing symptoms.


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At this point you may be asking yourself, Well smart guy, if Im not

having any symptoms, how am I supposed to know if Im healthy or not!?

Thats a great question, and the answer can sometimes be hard to find.

But my best advice for you and your loved ones is to BE PROACTIVEwith your

health!

There is a lot we can do to better our life, and improve our body. At our

health center, we take a comprehensive look at both your symptoms,AND their

underlying causes. Part of how we do this is by evaluating the health of a very

special system of the body. This system connects all those trillions of little cells,

scattered throughout our body, and brings them together as one. This system

allows our body to create, regulate, and monitor every human function and

process known to humankindCan you guess what system Im talking about?

Thats right!The Nervous System

The Nervous System is made up of the brain

(our master control center), the nerves in our

body (that connects to every little cell) and the

spinal cord (thecommunication highway that

connects the brain to the body.)


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In a healthy Nervous System, the brain can effectively communicate with all the

cells of the body. In a healthy Nervous System, the brain tells the body what to

do, and the body responds by feeding the brain information about its current

conditions.

In fact, all of our organs, muscles, and skin cells depend on this brain-to-body

communication system to thrive. Just look at all the brain does

BRAIN

BODY


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So if the brain controls all the functions of our organs, muscles, and skin,

wouldnt it make sense to choose brain-healthy activities on a regular basis??

Bingo!

Making daily choices that support our Brain-to-Body Connection (BBC)

can affect every little trillionth cell do its job, and if all our cells work together the

body functions at 100% capacity.

But what if our BBC isnt working so well?

If our BBC isnt so strong, it can cause misinformation to be sent back and

forth within the Nervous System. This isnt good, because if our brain cant

regulate the body, our organ health, and skin health, it puts us at risk for future

pains, problems, and possible diseases. To understand the concept of pain, we

have to dig deeper.

BRAIN

BODY


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CHAPTER 2

Why am I hurting? Is my body breaking down?

If real is what you can feel, smell, taste and see, then 'real' is simply electrical signals interpreted

by your brain Morpheus, from The Matrix

Its true; all that we touch, feel, and experience in life is decoded into

electrical signals, and interpreted by the brain. Even pain, although unfortunate,

is merely a warning signal being sent to your brain, alerting you that something is

wrong with your body. In fact, pain is not the problem. The problem is whats

causingthe pain. This important fact is often disregarded in todays world, where

it seems more convenient to dampen those signals with pain-numbing pills.

But does the underlying problem ever go away?

...sometimes, but more often than not, painful problems come back, injuries

reoccur, and our lives continue to be suboptimal. The underlying cause was

never addressed. It was merely covered up by dampening important pain signals.

When the brain receives these signals it springs into action. To illustrate:

- If you get a cut on your hand, the body alerts the brain with pain

signals, and the brain, then, tells the body to redirect blood flow,

release white blood cells and clot-making chemicals to help protect,

clean, and heal the area.

- If youre infected with a bacterium, the brain responds with a fever. A

fever is actually a result of the body releasing interferon, a chemical

our body uses to kill the foreign invaders. Without it, we wouldnt

survive.

Our BBC becomes essential for our survival. If the BBC is weakened below

100%, it puts our body and mind at risk.


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So what in the world weakens my Brain-to-Body Connection??

...You may be asking.

We can place many of these causes into 3 broad categories. Here are some

examples of each.

BBC Killers:

Physical Stress Emotional Stress Chemical StressBirth Anger and Fear Dehydration

Walking, Sitting, Standing Worry and Guilt Refined sugar, fast food,

packaged food

Computer use Finances, Time, School Additives and Preservatives

Accidents, Injuries, Falls Relationships Low Nutrients

Posture Grief Prescription drugs/ OTCs

Lack of Activity Job related Illegal drugs

Sports injuries Past memories Tobacco

Gravity Pressure Alcohol

Repetitive activities Negative people Caffeine

Countless times Ive heard people say, My body aches all over, but oh

well, that just a part of getting old Is this someone you know? You may have

BRAIN

BODY


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even said them yourself during a tough work day. Listen carefully; I have

something to tell you

Get that thought out of your head!!!

Losing function is not a part of getting old, technically as I know a few old

timers that can run laps around me! Losing function is a part ofBRAIN aging.As

we get older, our brain goes through a process known as Neuro-degeneration.

Neuro-degeneration means the brain is losing its ability to control bodily

function. Consequently, the body is unable to effectively keep the brain up-to-

date. Neuro-degeneration accrues over our lifetime, and the more physical,

chemical, and emotional stresses we experience, the more rapidly our brain

power declines.

There are many things we can do to strengthen our BBC and reduce the

rate of neuro-degeneration. Youre about to embark on 7 key steps towards a

healthier, happier BBC. Part one of this e-book focuses on healthy, happy body

keys. Part two will give you 7 healthy, happy brain keys. Read through each key,

and incorporate at least one new action step each week. Once youve made

these keys a natural part of everyday life, we will tap into your bodys true

potential.

CHAPTER 3

7 Keys to Breakthrough Success!


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#1) Bulletproof your body! Core Training 101

According to the CDC, 80% of Americans will experience back pain at some point in

their lifetime. This quote is well known. But theres another startling fact you may not have heard.

Can you guess the most researched clue to predict youll have future back pain? Its not age, and

its not genetics

its having a previous episode of back pain!

If youve ever had back pain before, its likely to happen again. Why is that, you may be

wondering? Its because every time you injure your spine, or any muscle for that matter, you

inadvertently weaken that area. You also weaken the brains ability to talk to those muscles, and

activate them. Think about it. Most people hurt their backs when theyre not even lifting something

heavy. You could be bending down to pick up a pencil and bam! There goes your whole week.

This happens because your back muscles are down to their last straw. Youve worn down your

body through physical, chemical, and emotional stress weeks prior. Furthermore, having past

injuries makes it harder for your brain to communicate with those muscles. Your back muscles

protect your spine when you bend down, but its your brain that turns the muscles on. So, if the

timing is even a millisecond off, your spine will be unprotected, overwhelmed, and will lock your

body down to protect the spinal cord. This results in very painful spasms, torn muscles, and days

taken away from your life.

Time to get proactive!

Studies have shown that performing simple core exercises on a daily basis can help

improve your bodys reaction time and strengthen the brain-to-body connection. The key is to

train your INNER core. These are not your pretty six pack muscles (which do little to protect your

spine). The muscles that protect your spine are the inner core muscles. These include your

multifidus, transverse abdominus, quadratus lumborum, and oblique muscles.


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These muscles wrap around your spine tightly like a corset, and contract to help keep your back

straight and upright. These muscles become weak from long periods of sitting, driving, back

injuries, poor posture, and much, much more. To re-train them, and salvage your spine, practice

abdominal bracing

Abdominal bracing is very similar to abdominal

hollowing technique, which is better known as pelvic

floor exercises. The purpose of pelvic floor exercise is to

strengthen the inner core muscles in isolation. With thisexercise, you start by lying on the floor with your knees

bent. You relax your six pack, and rather than crunch

forward while lying on the floor, you are instructed to

hollow your lower tummy, drawing your belly button

close to your spine. This also causes your lower back to

flatten against the ground. The picture to our right

depicts which muscles contract (the innermost), and

which are relaxed (the outermost).Abdominal Hollowing

Technique

Abdominal HollowingTechnique


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As popular as pelvic tilts are right now, new research is showing that by onlyfocusing on your

inner core muscles, your outer core weakens just enough to still make you vulnerable. This has

resulted in the creation ofabdominal bracing exercises. Abdominal bracing is very similar with

one added twist

Another method is to imagine getting punched in the gut. Your initial instinct is to tilt down and

tighten all your abdominal muscles, but not to the extent where your actually doing a crunch. This

is the fine middle ground that allows all your muscles to jump into action. The more you practice,

the better you retrain your BBC!

Action Step #1

Practice abdominal bracing everyday. Start on the floor, and move to a standing position when

youre ready. Once mastered, perform bracing while sitting, driving, and before picking up objects

from the floor.

#2) Lifting for Life!

Once youve mastered the art of bracing, its time to put those muscles to work. Whether

youre on the job, in the gym, or on the couch, a healthy spine starts with a strong core. But once

the muscles are turned on, they only stay that way when keeping a neutral spine.A neutral

spine refers to keeping good posture when performing daily activities. Having your spine in a

neutral position means your lower back is not excessively curved in either direction.

Abdominal BracingFirst and foremost, people with back injuries tend to

have weaker inner cores. So its not a bad idea to practice

abdominal hollowing first, to strengthen your weakest link.

But dont stop there. Once you have perfected feeling your

inner core tighten (without holding your breath), youre ready

to brace. To know if youre ready, you should be able to

hollow your lower tummy comfortably while standing. Now,

while standing and hollowing your core, do one extra step.

Place a finger on your sternum (the hard bone in the center

of your chest) and slightly tilt your ribcage downward. When

done correctly you will feel your core tighten from all angles.


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But the benefit of squatting with a neutral spine not only keeps us safe, it also burns more

calories! So next time youre thinking of taking the easy way out, just remember, I can stay safe,

and get in better shape by lifting the right way.

Action Step #2

Go an entire week without bending your spine to pick up objects. Practice keeping a neutral spine

every time the opportunity arises. In the gym, avoid excessive bending of the spine. Incorporate

exercises like planks, bird-dogs, and side planks.

Which one of these examples describes you? The posture

on the left will turn your lower back muscles off, leaving you

vulnerable. The posture on the right chronically stretches

your abdominal muscles, weakening them as well. In order

to perform abdominal bracing correctly, you need to keep a

neutral spine. This is especially true when exercising. No

excessive back extensions! And no excessive torso

twisting! ...Unless you keep a neutral spine.

Triple the importance of a neutral spine when

picking things off the floor! As you can see, the

wrong way to lift will disconnect your BBC and

put your spine at risk. You may already know t

proper lifting technique, but I bet you dont

always do it. Why is that? Its because squattin

with good posture is more work! You have to

use more muscles to get the job done, so we

choose the easy way out and perform the lift

incorrectly.


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#3) Hire your own personal masseuse for under $20

Sorry friends, I dont have any groupons for massage therapy. But what I do have is a

tool that can dramatically reduce your pains, aches, and muscle stiffness. What is this fantastic,

revolutionary product? What unpronounceable country did it hail from? No, no, no no tricks, no

gimmicks The answer is simple! The answer will change your life. The answer is

The Foam Roll

This inexpensive tool helps reduce pain, improves

circulation, improves mobility, and breaks up unhealthy

scar tissue from micro-trauma. It is used as a form of

stretching that can be done before (highly preferable) and

after exercising. It can also be done before bed to reduce

morning joint stiffness. This is an invaluable addition to

your healthy body arsenal. I am not going to go into great

detail on how to use the foam roll, as there are many,

many videos online to demonstrate how it works.

However, 90 percent of those videos dont get it right when it comes down to the nitty-gritty details.

So heres the synopsis:

Step 1 - Pick a muscle and apply it against the foam roll using your bodyweight (quadriceps

depicted in picture.)

Step 2 You are going to slowly move your body, allowing the foam roll to glide along the entire

length of that muscle, from start to finish.

Step 3 It is tempting to do this quickly (as it can be fairly uncomfortable at first). But the real key

here is speed. You want to roll down the muscle very, very slowly. The slower you go the better.

Why is that the case? Because the entire point of the roll is to find trigger points, scar tissue, and

adhesions that are embedded in those muscles. Youll know youve hit one when you find an

especially tender spot.

Step 4 Once youve found a painful spot, immediately stop, and keep that spot under pressure. I

know it hurts, but this is the part thats often missed.


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You want to stay on that area until the pain reduces by 50%. Sometimes this may take 30

seconds to a minute. Once the pain reduces, continue rolling along the muscle until another spot

is found and repeat this process. As you continue to use the foam roll, it will become more

bearable, and the better your body will feel.

I implore you to look on Youtube and how other muscles are performed with the foam roll,

but stick to the instructions Ive laid out for you. Everyone can benefit, but everyone has specific

muscles they need addressed. However, I will give you 3 foam roll exercises that work great for

mostAmericans. If you sit for long periods of time without stretching, or walk/run a lot everyday,

then you can benefit from these 3 stretches. Please look them up online.

(a) Piriformis foam roller

(b) TFL (tensor fascia latte) foam roller, and

(c) Quadricep foam roller

Action Step #3

Perform the 3 listed foam roll exercises, 3x a week, for at least 1 minute per muscle group. Go

longer if you have excessive hot spots. Avoid rolling on bone.

#4) How to feed a happy, healthier body: MOOVE IT

Those who do not find time for exercise will have to find time for illness.

- Earl of Derby

Simply put, movement is the single most important function our body can perform. Im not

just talking about staying fit and healthy. Movement, literally, is necessary for life. Did you know

how human kind became so smart? How did our brains develop into the most complex system

known to humankind? It was through movement! Remember when we talked about the BBC

earlier? Remember how our brain feeds off of information from the body? All the muscles, joints,

and tendons of our body feed our brain with information. This information is like food for the brain.

The more we move, the more the brain develops.

When were first born, we dont have the brain development to perform the same

executive decision making skills of an older toddler, teen, or adult. As a baby, and throughout our

lives, our body movements stimulate the chemicals and reactions that grow future connections

within the nervous system. This is an important lesson for those with children. Books and

studying are important, but nothing is more important for a developing mind then to go outside

and play. The more green time outside, the stronger our brains become.


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Need another motivating factor? Movement, in itself, decreases pain signals. Movement

receptors (mechanoreceptors) in the body actually shut down pain receptors (nociceptors) in the

body (more on this subject in Part 2). Now, movement has become a weapon against pain and

illness!

In the end, it doesnt matter what you do for exercise, as long as you just do it! Nike

Consistency is the key. The Surgeon General recommends 60 total minutes of exercise a day, so

how much are you doing?

Action Step #4

Write down the amount of exercise youve done in a day. This can include walking, running,

sports, weights, and any other activity requiring movement. Do this for 3 consecutive days. Then,

make it your goal to double that number over the next4 days. Keep updating your goals weekly.

#5) How to fuel a happy, healthier body: HYDRATE IT

I never drink water, Im afraid it will become habit forming

-W.C. Fields

This key to health seems obvious, yet the majority of Americans still take in less water

than advised. Every other day, I see a patient that tells me they drink 1-3 cups of water a day.

BUTthey make up for it with coffee, milk, and juice. Sorry Charlie, but theres no substitute for the

clear, odorless liquid that makes up over 70% of our body. Water is the life force that helps supply

our brain and body cells. It keeps our BBC healthy, so it can function at optimum potential.

Coffees and sodas actually DE-hydrate you. Juice contains excessive sugars, and milk has its

own list of digestive issues too broad to cover in this e-book. But water is the true key to fueling a

healthy body. Your brain thrives on movement, but is replenished with water. Drinking water helps

reduces neuro-degeneration, improves skin and organ health, reduces wrinkles, promotes muscle

and brain development, improves energy, sleep, and the list goes on and on. To estimate how

much water you need a day use this simple and effective formula:

For every 25lbs you weigh, drink 2 cups of water daily.

So, if I weigh 200lbs, I should be drinking

(200 / 25) x 2 = 16 cups of water a day

If I weight 140lbs, I should be drinking

(150 / 25) x 2 = 12 cups of water a day


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How much are you drinking right now? Is it enough? If not, its time to set some goals.

Most people want to drink more but its become a habit to skip the sip when youre always on the

run. Its time to flip the switch and make drinking water your new addiction. Your BBC will thank

you!

Action Step #5

Calculate your needed daily water intake. Make it your goal to hit that mark every day this week.

Goal-setting is about baby steps. Focus on one day at a time and slowly weed out your

consumption of non-water beverages.

#6) Something FISHY this way comes

Have you been hearing a lot of buzz around fish oil and omega-3s lately?

Claims have been made that these little fats help reduce the risk of heart disease, improve

cardiovascular function, lower cholesterol levels, improve blood flow, and even extend your life.

Well Im here to tell you something

Its all true!

Theres no gimmick here. Omega-3s (the healthy fat in fish oil) has a multitude of health

benefits. They all stem from the fact that omega-3 fats reduce inflammation in the body.

Inflammation is now being looked at as a key underlying cause of several types of disease.

Cancers, heart disease, autoimmune disease, and many brain diseases have one thing in

common: Inflammation is always present. Therefore, if we consume healthy omega-3 fatty acids,

we can reduce the fire from the inside. Lets explain this a little more

We have different types of fats in the body. Our body makes some of them, and others

we have to get from food. The latter scenario is referred to as essential fats. They are essential

because we MUSTconsume them to thrive. The omega family (-3s, -6s, -9s) are essential fatty

acids. I could write an entire novel on the omega family but lets cut to the chase. In the American


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diet, we are nearly devoid of omega-3 fatty acids. We also get too much omega-6 fatty acids.

Why does this matter? Simply put:

- Omega-6 fatty acids INCREASE inflammation in the body

- Omega-3 fatty acids DECREASE inflammation in the body.

This is a simplified explanation. The truth of the matter is that we need all the omega

types in our diet. The problem is that, in America, we consume a much higher degree of omega-6

fats, and not enough omega-3.

Which do you consume more of on a regular basis? If youre like the vast majority you are getting

too much omega-6 and not enough omega-3. At this point you may be asking, Just howimportant are omega-3s honestly?? Consider this

A new medical report came out this year titled, Omega-3 PUFA as Biomarkers: Plasma

Levels Predict Mortality, CV Events in CHS Analysis

According to the study, those with the highest level of omega-3 fats in the blood had the lowest

mortality risk, overall. In fact, the study goes on to say that those over 65 in the study had a

This tips that fat scale to the unhealthy side, and

promotes more inflammation within the body.

One hundred years ago, people had a ratio of

close to 1:4 in regards to Omega-3 to Omega-6s.

This ratio is considered optimal, (although 1:2 is

even better if possible). But in America, most

people register a ratio of 1:16 or higher. This

mean you have 4x as much inflammatory

chemicals circulating in your bloodstream. This

can promote diseaseAND pain.Our BBC needs

a healthy blood supply (and water) to thrive. If our

blood is filled with inflammatory chemicals our

brain and body

will suffer. Here is a short list of omega-3 and omega-6 fat sources and see for yourself why we

have such an epidemic on our hands.

Omega-6 fat sources = Corn, corn oil and byproducts, vegetable oil, canola oil, sunflower/safflower

oil, animal meat fed with corn and wheat (all animals that are not grass-fed), peanuts, breaded food, fast

food, and refined goods.

Omega-3 fat sources = Green leafy vegetables (the darker green the better), salmon, fish oil, flax

oil, walnuts, almonds, and grass-fed animal meats.


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projected 2.2 years of additional mortality when compared to those with lower levels of omega-3.

This is the first large study showing a correlation between omega-3s and life extension!

This is so important; we regularly test plasma blood levels for omega-3 in our office. It is a great

way to gauge your health and helps our team provide drug-free solutions. For more information,

contact Dr. Glasman at Breakthrough Chiropractic Care; Vienna, Virginia.

Action Step #6

Consume more omega-3 friendly foods. Take additional fish oil supplementation every day to

increase your plasma omega-3 level (consult your physician first, if on a blood thinner such as

Coumadin. Fish oil can naturally thin the blood.)

#7) Maintaining a healthy Nervous System for life

Weve talked a lot about the Brain-to-Body Connection in this e-book, and listed 6 important

keys to support and strengthen the nervous system. The last key may be most important. In order

to maintain your neurological health, we need to recognize and minimize the 3 causes of BBC

weakness listed in chapter 3. Your local Chiropractor can help with this.

It is the job of a Chiropractor to assess and remove neurological interference between the brain

and body.

Wait I thought a Chiropractors job was to align my spine? Or was it to crack my back??

These are a couple comments we hear quite often. There is a lot of confusion over the role of

Chiropractic care. Yes, Chiropractors typically look towards keeping your spine healthy, improving

movement between the spinal joints, and helping better your posture but why?? No we dont

have an obsession with bones ORyour back. Its because your spinal bones protect the most

important structure within your nervous system

YOUR SPINAL CORD!

Remember from chapter one that the spinal cord is what connects your brain to your body. If your

bones are out of place or if areas are restricted, it can decrease the function of your BBC. The 3

causes of BBC weakness are also the same 3 causes for spinal misalignments. Because of this,

Chiropractic care can tap directly into the health of your nervous system. Just like going to the

dentist ensures the health of your teeth; going to the Chiropractor ensures the health of your

spine.


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You only get one spine per go-around in life. Why not keep it as healthy and pain free as

possible? Chiropractic care is also safe and drug/surgery-free. The goal of care is strengthen

your BBC, so your nervous system functioning optimally. This, in turn, helps your body, muscles,

skin, and organs function optimally as well.

Action Step #7

Get your Nervous System checked by your local Chiropractor to ensure a healthy BBC.


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CHAPTER 4

Your Action Step Summary List

I hope youve learned some new tools to add to your healthy, happy body

game plan. Making lifestyle changes is always difficult at first. Start small, and

plan to add one newAction Step a week, and focus on that weeks goal. You can

grab the reigns of your health, and take control of your life. We, at Breakthrough

Chiropractic Care, believe in the power of you. Thank you for taking the time to

read our e-book.

Now go experience your breakthrough today!!

Action Step 1 = Practice abdominal bracing every day. Once mastered, perform bracing while

sitting, driving, and before picking up objects from the floor.

Action Step 2 = Go an entire week without bending your spine to pick up objects. Practicekeeping a neutral spine every time the opportunity arises.

Action Step 3 = Perform the 3 listed foam roll exercises, 3x a week, for at least 1 minute permuscle group. Go longer if you have excessive hot spots.

Action Step 4 = Write down the amount of exercise youve done in a day. Do this for 3consecutive days. Then, make it your goal to double that number over the next4 days.

Action Step 5 = Calculate your needed daily water intake. Make it your goal to hit that mark

every day this week.

Action Step 6 = Consume more omega-3 friendly foods. Take additional fish oilsupplementation every day to increase your plasma omega-3 level (Unless on blood thinner).

Action Step 7 = Get your Nervous System checked by your local Chiropractor to ensure ahealthy BBC.

Written by Benjamin Glasman, D.C.Owner and Chiropractor at:

402 Maple ave. W, Vienna, VA 22180Office (703) 291-6677 Fax (703) 255-6171

bcc- e-book: 7 essential keys to a happier, healthier lifestyle!

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