All Posts tagged Jeff Tucker

Low back pain – Work out with me in the office

In my 30 minute one-on-one sessions I include flexibility, core work, (but not just core work, I help you get at the deep core), balance, plyometrics, agility, strength, and cardio. I offer variety and knowledge to train you better than anyone else. Different tissues in the body each respond to different workouts based on the principle of specificity or specific adaptation to imposed demand. Including a wide variety of workouts prevents muscle imbalances and ensures that you are improving in all areas of our targeted goals – flexibility, endurance, neuromuscular coordination, body fat loss, posture, strength, and power.

I teach you how to use free weights, kettlebells, bands, and body weight. We have fun and the 1/2 hour goes by very fast.

Call 310-470-4511 and speak to August or Angie for an appointment.

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In the office…

I am a chiropractor educated in ‘evidence-based’ acute care, chronic pain management, sports injuries and injury prevention. Cutting edge, patient friendly solutions and tools for restoration of musculoskeletal injuries, health and fitness, sports medicine, and long-term athletic participation, and life-long exercise are embraced. I utilize standard medical and chiropractic evaluations, functional movement assessments, skilled hands-on, modalities, body weight and sports performance training tools to improve musculoskeletal injuries and imbalances, and movement efficiency to decrease the risk of injury.

I use Deep Muscle Stimulation (DMS), warm laser, Graston like tools, fascial therapy, and other modalities. I am known for ‘figuring out’ the difficult cases, teaching patients self-care and supervised corrective exercise programs.

Most insurance companies cover my sessions.

For more information please call 310-473-2911.

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A personal question…

What do I enjoy the most about my job?
1. Helping clients lose weight while teaching them about eating real foods.
2. Helping clients maximize there energy.
3. Teaching clients exercises that help them burn more calories.
4. Writing & teaching exercise programs that build lean, solid muscle.
5. Improve clients endurance…inlife and in sport.
6. Train exercises that increase your flexibility.
7. Providing emotional support.

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Weight Loss Tips

A big part of my private practice is helping people lose fat. Here are 3 nutrition principles that will serve you well throughout your fat loss journey. I suggest that you pick one from the list to start out with, master that one and then move on to the next ones.
If you are a client you know that I recommend eating a healthy Mediterranean Diet or The Paleo Diet. Both are low sugar, high fiber, with foods such as lean protein (beef, chicken, fish, eggs and whey protein), vegetables (technicolor plates), fruits (strawberries, blueberries, etc.), nuts (almonds, cashews and walnuts) and very little whole grains (oatmeal and multigrain bread). I usually up everyone’s protein & fat intakes.
1) Eat Breakfast Every Day.
Studies have consistently shown that making breakfast a daily habit will help you lose weight and keep it off. People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved. Breakfast skippers replace calories during the day with mindless nibbling, binging at lunch and dinner. Don’t set yourself up for failure. Eating breakfast also jump starts your metabolism for the day. When you don’t eat breakfast, you’re actually fasting for 15 to 20 hours, so you’re not producing the enzymes needed to metabolize fat to lose weight. If you don’t have time for breakfast, make a delicious protein shake using UltraMeal from Metagenics (see link).
2) Eat a little something every 2-3 hours that you are awake.
Basically you’re going to eat whenever you are truly hungry. Hunger is the best indication of when you need to nourish your body and will help control over eating and not eating enough. Aim to eat only when you are truly hungry and stop eating when you are satisfied. This generally works out to 3 larger meals alternating with 2-3 smaller snacks throughout the day. This will help keep you full and satisfied and will reduce the likelihood of binge eating at the end of the day. This is one of the best principles you can follow to blast fat and build lean muscle.

3) Unless you are on the 28 Day Cleanse, for one meal a week, eat your favorite foods.
You shouldn’t be deprived of your favorite foods. This is a reward meal. A reward for eating healthy the entire week. So pick one meal per week to eat anything you want. Pasta, ice-cream, chocolate, wine….anything goes at this meal.

The 28 Day Cleanse has been most helpful with clients who complain of fatigue, recurrent gastrointestinal problems (especially diarrhea), food intolerance or sensitivity, chemical or environmental sensitivities, chronic headache, and muscle or joint pain of unknown origin.

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TG/HDL ratio

Most places you look these days are saying the TG/HDL ratio is the most important test of blood lipids, and should be under 2.0, or preferably under 1.0. Beyond that there is CRP, and a bunch of different, more expensive tests:
http://www.bhlinc.com/clin_test.php
http://www.atherotech.com/
http://www.atherotech.com/content/files/pdfs/vap_report_sample.pdf
http://www.your-story.org/spectracell-laboratories-now-offers-hs-omega-3-indexr-161378/
http://www.spectracell.com/lpp/

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