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Skyrocket Your Productivity By Improving Posture

Working smarter, not harder is a mantra we have all come to live by. But, if you’re finding that no matter how many hours you log, you’re still not performing at your best, your posture could be to blame.

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Improve Digestion by Proper Posture – Sit Up Straight

 

Boosting your digestive system doesn’t start with your gut – it starts with your posture. Checking your (proper) posture is one of the easiest ways that you can manage your digestive system. When you go from a standing to a seated position, your body has to quickly compact itself into a smaller space. And, if you slouch or have poor posture, your body has to contort itself that much more – often slowing down important body systems.

Birth Plan Template

There are many birth options from vaginal to cesarean, locations vary from at home births to hospitals. The array of options provide expectant mothers with many choices that should be made prior to birth. Having a preexisting birth plan ensures the birth of your choice and support from your birth team. Below provides a detailed outline of a sample birth plan. Use this layout to customize your very own plan and inform your birth team of your desires. Share your birth plan with members of your birth team prior to birth in order to ensure every team member is prepared and willing to follow your blueprint. Prepare copies to all birth team members upon completion. Remember, it is your birth. There are no wrong or right ways, just the way your body and self are prepared for.

Before Labor

  • I prefer to have ___ vaginal exams
  • I prefer to have ___ ultrasounds
  • Discuss induction options prior to due date
  • I want at least ___ days post my due date before inducing labor, as long as baby and I are healthy
  • I want no time restrictions if I go past my due date, and plan to have no induction, as long as baby and I are healthy
  • I want to labor at home for as long as possible

Induction

For induction methods I do or do not want the following:

  • Acupuncture
  • Chiropractic
  • Enema
  • Herbs
  • Stripping membranes
  • Pitocin

I would like the following time period before induction

  • Wait 6 hours
  • Wait 12 hours
  • As long as baby and I are healthy, I want no induction methods

Environment

  • I prefer the following location for my birth:
    • Home
    • Birthing Center (Name and Address)
    • Hospital (Name and Address)
  • I want to utilize the following options during labor:
    • Water birth
    • Shower
    • Birthing bed
    • Birthing ball
    • Squatting
  • I want or do not want the following in the room:
    • Partner
    • Midwife
    • Doula
    • Chiropractor
    • Children
    • Parents
    • Extended family
    • I want privacy. Limit or restrict all visitors

Pain Relief

  • Only if I request, offer pain relief
  • Offer and suggest pain relief when needed
  • I want to discuss pain relief methods as soon as possible
  • Use the following methods to relieve pain:
    • Breathing techniques
    • Mediation
    • Acupuncture
    • Massage
    • Hypnosis
    • Water therapy
    • Walking and movement
    • Epidural
    • Narcotics

Labor

Time Limits:

  • I want zero time limits for laboring and pushing as long as I and baby are healthy
  • Medical intervention will be allowed after __ hours of pushing.

Positions:

I prefer the following positions during labor:

  • Standing
  • Squatting
  • On the toilet
  • Hands and knees
  • Medical ball
  • Lying down
  • Avoid stirrups

Episiotomy

  • I want no episiotomy and will risk tearing
  • I want an episiotomy

Monitoring

  • Continuous monitoring
  • Intermittent monitoring
  • Utilize the Lamaze, Bradley, and/or Childbirth Hypnosis techniques

Delivery

  • When pushing, I want to rely on instincts instead of orders from birth professionals.
  • When pushing, I want guidance on when or when not to push.
  • Please avoid the use of forceps and vacuum extractions.
  • Forceps and vacuum extractions may be used to assist delivery.
  • I would like my partner to catch the baby as he/she is delivered.
  • I would like my birth professional to catch the baby as he/she is delivered.
  • If an emergency cesarean is needed, please allow my partner and I time to discuss details and follow our initial newborn procedures below.

Cesarean

  • Unless a medical emergency, I opt not to have a cesarean.
  • Inform me on when it may be a good option to have a cesarean
  • I want to plan and schedule a cesarean.
  • I would like to hold my baby immediately after delivery
  • If I am unable to hold my baby, I want my partner to be able to have first contact.
  • I would like my baby to be sent to the nursery as I recover.

Newborn Procedures

  • I request immediate skin to skin contact as soon as baby is delivered
  • I request the time to breastfeed baby before we are separated
  • I opt of having my baby bathe right after birth
  • My partner and I will bathe our baby using our own bathing products
  • I do or do not want eye drops administered to my baby
  • I decline PKU testing
  • I would like to delay PKU testing
  • I want routine PKU testing
  • Do or do not administer Vitamin K
  • Postpone all immunizations
  • I would like all routine immunizations
  • Do not circumcise my baby
  • Do not retract baby’s foreskin
  • I would like my baby circumcised
  • I would like to meet with a lactation consultant as soon as possible
  • I want my baby to exclusively be breastfed
  • I want to combine breastfeeding and formula feeding
  • I want my baby to be formula fed
  • I would like all newborn procedures to be performed immediately
  • I want my baby in the room with me at all times, unless there is an emergency
  • I prefer my baby to partially stay in the nursery when I am resting
  • I would like the nursery to fully care for my baby and bring him/her for feedings

Third Stage Labor

Umbilical Cord:

  • Avoid clamping until pulsation stops
  • Allow partner to cut cord
  • Delay cord cutting for ____ time.
  • I made arrangements to bank baby’s cord

Placenta

  • Use Pitocin to promote placenta to be born
  • Avoid Pitocin unless there are risks of hemorrhage
  • I made arrangements to take the placenta home   

Hospital Stay  

  • Be as short as possible
  • Be as long as possible
  • I prefer a private room
  • I prefer my partner to remain in the room during my stay. Please provide accommodations
  • I prefer my family and children to be allowed with no restrictions
  • I prefer guests to be allowed to visit with no restrictions
  • I want privacy during my hospital stay. Limit or restrict all visitors
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Business Buddy Highlight: Catalyst Fitness

What is the name of your business and what is its function?

Our business is Catalyst Fitness. To the general public we offer One on One Personal Training, Small Group Personal Training on Demand, Yoga, Massage, and Corporate Wellness Programs. Our Small Group Personal Training on Demand is unique in that your session begins when you arrive and ends when you complete the workout, rather than starting and ending at a predetermined time. This allows members to fit in a workout that works perfectly with their schedule. For example, if you are 5 minutes late for an Orange Theory or Blast class, you’re stressing out trying to get there and not interrupt the class. Or if you are 15 minutes late you’d probably decide to just not go if they haven’t already given up your spot since they over sold the class. Our On Demand model eliminates the stress of being late or missing the class completely because the workout doesn’t start until you arrive. It also allows us to keep our Group Training “Personal” by regressing and progressing movement patterns (aka exercises) to meet the individual goals and needs of the participant. On the Industry side, our educational team speaks at and conducts conferences, clinics, and workshops all over the world. We write educational platforms for equipment companies and curriculums for educational organizations. By educating and training thousands of trainers each year, we are able to impact the lives of millions of people around the world.

 

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Dr. Samaira utilizing the ViPR during her one-on-one training at Catalyst Fitness.

How long have you been in Atlanta?

Catalyst Fitness opened its doors in 2004 as a brick and mortar facility. Our owners, Bill and Valorie Sonnemaker, have lived in Atlanta for over 20 years and have long considered it their home. They have two kids, ages 11 and 2, and love being an integral part of Buckhead and the surrounding communities.

What do you like most about Atlanta?

We love the slow and smooth pace of the South and the small town feel with the big city options. Atlanta is steeped in Southern charm, but it’s balanced by the buzz of a Metro culture. Its central geographic location and easy access to the airport are also a big plus given our frequent national and international travel for industry conferences and engagements.

What separates your business from the others and makes it the best?

SCIENCE…At Catalyst Fitness, we have developed an evidence based approach to health and fitness that is systematic, progressive, and scalable. We use methods that are founded in and backed by science, following a specific system and order that progresses in intensity and challenge for the individual, and that is scalable to every individual’s specific needs. We provide clients the results they want while addressing their biomechanical needs in order to achieve optimal functionality in the safest and shortest amount of time possible.

Who is you ideal client?

We value clients who recognize the difference of what we offer as compared to others. Our ideal client is educated and discerning. They want the best for themselves, and they recognize who offers the best in the industry and why.

Is there something that people in the community do not know about your business that they should know?

We are the authority on health and fitness. What we do today with clients is what others in the Atlanta area will do with their clients in 5-8 years. For example, we were the first to bring TRX, Trigger Point Therapy, and ViPR training tools to Georgia, and we continue to stay at the forefront of health and fitness by working with new and innovative companies as well as educational companies. We have won more international and national industry and popularity awards that any other facility in the Southeast and are home to the 5X winner of Atlanta’s Best Personal Trainer, Bill Sonnemaker, and Personal Fitness Professional (PFP) Trainer of the Year, Valorie Sonnemaker

 

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Business Buddy Highlight: STACK Sports Performance and Therapy

What is the name of your business and what is its function?
STACK Sports Performance & Therapy. We offer sports performance training and physical therapy

How long have you been in Atlanta?
November 2015

What do you like most about Atlanta?
The wide range of athletes in the area, from your first year athletes to your professional athletes.  The passion of athletics in the area is incredible and the desire to achieve peak performance is what excites our staff most!

What separates your business from the others and makes it the best?
We offer premiere coaching each session the athlete steps on our training floor. We set realistic measurable goals and keep our athletes on track to achieving these goals.

Who is your ideal client?
Any athlete that is looking to take their game to the next level. Someone who is dedicated to their craft on and off the playing field.

Is there something that people in the community do not know about your business that they should know?

We are the only full service sports performance facility in metro Atlanta, we helps athlete maximize their athletic potential by developing strength, power, coordination, agility, speed, flexibility, and energy systems with an additional focus on injury prevention, recovery/regeneration, and nutrition.

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Have you been to STACK? Let us know what you love about them in the comments below!

 

 

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What are Wobble Chairs?

What’s the deal with the chairs that wobble that you see around the office? Yes,  they are fun, especially when your favorite song plays through our speakers; however, there are therapeutic advantages to the chairs. The wobble chairs are designed to create proper mobility in the lumbar, sacral,and pelvic regions. The unique design of the chair allows for 360 degrees of rotation, lateral (side to side), forward,and backward flexion. The different ranges of motion are also beneficial for the intervertebral discs, especially those in the low back.The combined movements create disc mobility, and disc re-hydration to combat the daily loads of impact on each disc.  The movements produced by the wobble chairs also aid in delivery to nutrients to the disk, and assist in carrying away waste products.

 

wobbleNow that you understand the benefits behind the wobble chair, it’s time to make sure you are utilizing them correctly in order to maximize the benefits. First, make sure you have an upbeat song. We always have fun jams playing in the office, so that should be the easiest step of them all. Seriously, after you set a timer (we recommend 3 minutes), make sure to stabilize your balance by holding on to the arms of the chair. Slowly move the pelvis through a variety of motions including front to back, side to side, circular and figure eight movements. As stability and comfort of the chair, feel free to increase the speed of the different motions. So wobble, like nobody is watching, for your health’s sake.

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What are the Benefits of Breastfeeding?

August is National Breastfeeding Awareness Month, promoting the benefits associated with breastfeeding. Breastfeeding has rewarding benefits for both mom and baby, but at times, it can be equally as challenging. What are the benefits, and why is it worth the many obstacles that moms face while breastfeeding?

Research suggest that breastfed babies have lowered risk of asthma, childhood obesity, ear infections, eczema, and SIDS. Breast Milk includes hormones and antibodies that are utilized to support the baby’s proper immune system functions and nutritional needs. Breastfeeding promotes bonding and reduces health risks for mothers. Breastfeeding benefits for mothers include a decreased risk of breast cancer, ovarian cancer, uterine cancer, osteoporosis, and promotes emotional health and postpartum weight loss. Breastfeeding is also more economical and environmental friendly.  

With anything in life, one typically ask if the journey is worth the trouble or work that it demands. Although breastfeeding has the obvious benefits, many mothers and babies struggle along this journey. The incidence of latching and breastfeeding issues continue to rise with time. Common issues range from latching difficulties, little or decreased milk production, and discomfort of the mother.

For those who struggle with breastfeeding, there are other options to consider before you withdraw. Latching issues could be related to misalignments in the baby’s upper neck, resulting in discomfort while feeding. Chiropractic adjustments safely correct spinal misalignments,making latching a more comfortable and enjoyable experience for the baby. Milk production issues and discomfort, can be addressed with other health care experts from lactation consultants, La Leche League, Midwives, and primary care providers.  

For more information about how chiropractic care can help with breastfeeding difficulties for your baby and you, contact Corrective Chiropractic at 404-355-5499.

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Are Actemainophens Safe During Pregnancy?

What is an Acetaminophen?

Acetaminophen is an active ingredient in over the counter and prescription drugs. It is commonly used to treat pain and reduce fevers. Many pregnant women use common over the counter actemaniophens such as Tylenol and Excedrin to treat back pain, headaches, toothaches, the common cold, fevers, and muscle aches.

 

Are they safe to use?

Unlike other over the counter and prescription drugs, actemaniophens are technically considered safe to use during pregnancy because the side effects are minimal for the growing and developing fetus and mother compared to other drugs. However, although it is deemed fairly okay to take, most medical doctors recommend minimizing the use of actemaniophens throughout pregnancy.  

 

What are the risks?

All drugs, prescription and over the counter, have associated side effects that vary with individual cases. To see a list of common side effects of actemaniophens, visit https://www.drugs.com/sfx/acetaminophen-side-effects.html. For pregancy and actemaniphen warnings, visit https://www.drugs.com/pregnancy/acetaminophen.html. Both links provide information on known side effects and interactions. However, new data is now showing a link between acetaminophen use during pregnancy and an increased risk of hyperactivity in children. According to a new study, prenatal exposure to acetaminophen is associated with an increased risk of having children with hyperactivity, emotional and behavioral symptoms. To read the entire study, Association of Acetaminophen Use During Pregnancy With Behavioral Problems in Childhood, go to http://archpedi.jamanetwork.com/article.aspx?articleid=2543281.

 

What are other options?

There are natural and safe options for symptoms that acetaminophen are commonly used for. Musculoskeletal symptoms such as back pain, headaches, and other muscle related aches, can be addressed with prenatal chiropractic care. Chiropractic care has been proven to safely and effectively treat such symptoms. The only “side effects” associated with prenatal chiropractic care is decreased pain, increased energy, more room for baby to grow and develop, and shorter labor and delivery times. Call our office at 404-355-5499 to schedule an exam with our prenatal chiropractor, Dr. Samaira. If outside the metro Atlanta area, please visit http://icpa4kids.org/Find-a-Chiropractor/ to find a prenatal and family chiropractor in your area.

 

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Back To School Tips: Backpack Safety

Despite the hot temperatures, it is hard to believe that summer is near an end and the kids are returning back to the classrooms. Despite your child’s age, the number one school supply is the ultimate backpack. There are many different options of backpacks that vary with different themes, styles, accessories, and so forth; however, the most important quality of a backpack is the safety. Nearly 5,000 annual emergency room visits are related to backpack injuries. On the other hand, most backpack related injuries are not emergencies; however, consistent overweight loads can lead to pain, and compensation to the neck, shoulders, upper back, low back and hip regions. Such heavy and consistent loads lead to not only musculoskeletal symptoms, but will also have a direct influence on the posture and structural development of children.

 

Back Pack Size

Not all backpacks are created equal. There are many sizes, materials used, and other factors to consider. To ensure proper size, search for a backpack designed for your child’s age, height, and weight. Backpacks made for children typically are made of lighter material and are smaller in size. The length of the backpack should be the length of the child’s torso, with the bottom being two inches below the waist. The overall backpack size will ensure proper fitting of the backpack on the child’s spine.

 

Overall Back Pack Weight

When in hunt for the perfect backpack, look for one that offers multiple compartments. A backpack with many compartments allows for equal distribution of items, in order to balance the load. Heavier items should be packed lower, towards the back, and closer to the body. The weight of the backpack should never exceed 15% of the child’s weight.

 

Fitting of Backpack

Having the perfect size backpack that has equal and proper weight would be of little value if the fitting of the backpack was improper. The backpack should be worn on both shoulders to ensure proper weight distribution. Preferably, a waist strap should be utilized to promote additional weight disruption. With minimal space between the spine and the backpack, proper fitting would be worn as close to the body.

 

For further information on backpack safety, check out the National Safety Council’s guide on backpack safety here http://www.nsc.org/learn/safety-knowledge/Pages/backpack-safety-for-kids.aspx. Any additional questions regarding backpack safety, or for a complimentary backpack safety check for your child, please contact Dr. Samaira at 404-355-5499.