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All performance coaches have one ultimate desire, to create the ultimate athlete. One that is powerful, yet resilient according to the physical demands of lacrosse. The Triphasic Lacrosse Training Manual was created to allow optimal performance to be achieved in the sport of lacrosse from a physical preparation standpoint. Lacrosse, due to its fast-paced and physical gameplay, requires all competitors to achieve a high-level of proficiency in many skills. The authors have taken the physical requirements of lacrosse and broken them into six “physical performance qualities”. These six qualities cover each of the energy systems within every person, and also three qualities aimed at improving force levels. In order to display the physical proficiency required by a lacrosse athlete, each of these six physical qualities must be appropriately trained. The Triphasic Lacrosse Training Manual not only incorporates these six qualities in training, but also includes many other training principles. These other principles, which must all be considered in a successful lacrosse training program, include quality versus capacity training, injury prevention, specifically glute functioning through the introduction of the newly developed “glute layering system”, multi-dimensional training, and specific energy system and biomechanical training required in lacrosse. The Block Training, Modified Undulated Training, High-Quality, and Triphasic Muscle Action Training Models are all described fully and are demonstrated in the importance of an athlete to maximize their rate of force development (RFD), which is one of the most important skills a lacrosse player can demonstrate. RFD is critical in lacrosse as it is not necessarily the strongest athlete that comes out on top, but the one who is capable of applying the greatest amount of force in the short amount of time available. Book this course.....
Associate Director of Sport Performance at the University of Denver
Matt Van Dyke
Matt Van Dyke is the Associate Director of Sports Performance at the University of Denver where he is responsible for designing and implementing performance training for men’s lacrosse, alpine ski, volleyball, and swimming.
Prior to his position with Denver, Matt was the Assistant Director of Strength and Conditioning for Olympic Sports at the University of Minnesota. Matt completed his Graduate Assistantship at St. Cloud State University, where he earned his Masters of Science in exercise physiology and nutrition in 2015.
Matt completed internships with Iowa State and the University of Minnesota under Yancy McKnight and Cal Dietz, respectively.
One of
the cardinal errors a bodybuilder can make is to rely for their physical
improvement entirely on a routine of weight training or other
progressive resistance exercises. Some routines will undoubtedly be more
effective than others, but there is no one schedule that will bring
sensational, unending gains. And like any other endeavour, bodybuilding
has its pitfalls, and you must attempt to avoid them at all costs.
It is very difficult to overwork the muscles of a trained athlete,
but very easy indeed to drive the nervous system too hard. Clinical and
laboratory experiments indicate that the muscles themselves can
withstand phenomenal demands. But when a bodybuilder continues an
exercise until they cannot perform another repetition, runs the risk,
especially if this is done for a prolonged period. Of causing an injury,
or at least a breakdown. It is the nervous system rather that then
muscle fibre which is unable to cope. According to physiologists, the
first to fatigue in the neuro-muscular system are the motor cells in the
brain, next come the nerve end-plates, and in the third place, the
muscle fibres themselves. The nerve itself is almost unfatigable. As a
result of repeated consecutive muscular contractions, chemical changes
occur at the nerve ending which make the transmission of the nerve
impulse increasingly difficult, so that the brain has to provide a
stronger stimulus via its motor cells to keep the repetitions going.
Forcing oneself in an exercise on a regular or prolonged basis past
reasonable fatigue to exhaustion is therefore very expensive in nervous
energy and can, shut your insulin production down. It is quite evident
that the best bodybuilding gains are made by those who either limit
their all-out training to infrequent intervals or drive themselves just
far enough, but not too far. (Continued below....)
Do You Have The Beast Mindset? Do you say to yourself, “No one will outwork me. I'll do whatever it takes day in and day out to push myself to succeed."
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(....Continued....)Are, especially if you are young beginning bodybuilding, getting
adequate food for your muscle to grow? Often, the younger you are, with
so much energy to burn with high metabolism, can burn fuel at an
unbelievable rate. To make matters worse, many of these fellows actually
miss breakfast. How can you expect to have sufficient energy to supply
your ordinary needs and have enough fuel also for adding solid muscle to
your frame?
It not's necessary to "pig out" or force feeding the body to bring
about body weight gains, but you can't create something out of nothing.
Maybe Rome wasn't built in a day, but let's face it; Rome would not have
been built in even a trillion years without the bricks to do the job.
In its way, eating too much is as bad as not eating enough and it is
just common. The unfortunate result is that for every inch you gain on
your chest you add two inches to your waist. A trip to fat city seldom
reverses itself. At least not without enormous dedication and
perseverance. Once fat is comfortably sitting around your tummy, your
lower back, and your hips, it is not easily dislodged. Like a dog that
is chased from a comfortable bed, it will return at the slightest
opportunity, and often when you are not aware of it.
Fat kills your appearance. Ironically, a covering of "lard" will make
you look bigger in clothes, but when stripped at the beach, pool, or
lake, you will look smaller that if you carried almost pure muscle. The
things that make a shaped up, muscular bodybuilder look good are the
curves of their muscles, the way the delts run into the arms, the "peak"
of the biceps, the delineation of the three heads of the triceps, the
separation of the quadriceps, not to mention the absence of fat around
the knee, ankle, and elbow joints. All these eye-catching phenomena are
lost if there is a preponderance of fat. Superfluous weight fills in the
crevices between the muscles which would add to their dramatic
appearance.
When your waist -chest differential diminishes instead of increasing,
you know you are in trouble. Cut the calories before it is too late.
You've become a resident of fat city without even knowing it. Get out of
town quick!
The concept of Smartphysicalworkout was developed by
Daniel Green who has been involved with the Health and Fitness industry
since 1999, providing health and fitness products, services to both the
local and online community.
After a slow start, the Smartphysicalworkout.com has grown into a
well received site for the Health and Fitness community and the team
strive to offer the best quality products available, customer service
and satisfaction will always be the key to their success.
How Watching Your Diet Can Help Your Arthritis Symptoms
Author
Mark Smith
Did you
know that by 2040, it’s estimated 78 million Americans 18 years or older
will have some form of arthritis? That’s an astonishing amount of
people that a trusted Riverside arthritis doctor can help prevent you
from being a part of. (Continued below......)
Dr. Robert Rowen discusses a unique treatment option that he uses to help with a number of different conditions. He explains what PEMF is and how it works at the cellular level to provide beneficial effects. Find out the many conditions it might be able to help with! Learn more......
(...Continued.....)The truth is, there is no magic diet that is going to make your
arthritis disappear forever — whether it’s osteoarthritis, rheumatoid
arthritis or another form. But, here’s the good news: If you’re
realistic about your goals, paying attention to your diet can greatly
ease your symptoms.
Osteoarthritis (OA) and Rheumatoid Arthritis (RA) Differences
There are many variables between these two common forms of arthritis,
but an easy way to think of the main difference between RA and OA is
this: rheumatoid arthritis is about inflammation of the tissue around
the joints—osteoarthritis is about deterioration of the cartilage
between the joints. Of course, there are other differences between
rheumatoid arthritis and osteoarthritis that can go into great detail.
One of the main similarities is they can both impact your spine. Following are a few more differences.
First and foremost, rheumatoid arthritis is an autoimmune disease,
and is not associated with the wear and tear of joints. This type of
disorder occurs when your body's immune system turns against
itself—attacking your body's healthy tissues when it should be
protecting them. Rheumatoid arthritis (RA) complications are known for
affecting all parts of the body, not just the joints. The same
inflammatory processes that cause joints to hurt and become damaged also
cause problems to the eyes, lungs, skin, heart, blood vessels and more.
Ongoing RA inflammation can destroy the joint cartilage and bone
around affected joints. Severe cartilage loss eventually leads to bones
becoming deformed. Deformities make it hard to use an affected joint and
may eventually lead to disability. RA joint damage is usually
irreversible and while many patients experience flares followed by
periods of remission, sometimes the disease gets steadily more serious.
Osteoarthritis is the most common type of arthritis and is sometimes
referred to as “wear-and-tear arthritis”. Other names include
degenerative joint disease, degenerative arthritis, DJD, and
osteoarthrosis. It develops when cartilage, the flexible tissue that
allows bones in a joint to glide over each other, breaks down and
usually begins in an isolated joint. When your cartilage begins to wear
away, you lose that barrier between the bones of your joints. So your
bones then can rub onto one another, which can be very painful.
Osteoarthritis causes pain, stiffness, and swelling of the affected
joints. While it is most common among adults over age 65, people of any
age can develop it. Women are two to three times more likely to be
affected after the age of 45, and men are more likely to be affected
before the age of 45.
The Ultimate Arthritis Diet
A carefully thought out diet high in nutrients is a great place to
start, and many foods can help fight inflammation and improve joint
symptoms. It’s also important to remember that consistency and thinking
long-term is key. If you know you won’t stick to a new way of eating for
the long-haul, find ways of healthy eating that you will confidently
commit to.
There’s a well-established relationship between obesity and pain, so
diet plays a key part in preventing and managing arthritis symptoms. A
low-calorie Mediterranean diet high in Omega 3 fatty acids and low in
Omega-6 fatty acids has proven one of the best habits of health for
those suffering with arthritis.
Studies confirm that eating foods commonly part of the Mediterranean diet can do the following:
• Lower blood pressure
• Protect against chronic conditions, ranging from cancer to stroke
• Help arthritis by curbing inflammation
• Benefit your joints as well as your heart
• Lead to weight loss, which can lessen joint pain
The Mediterranean diet consists primarily of the following:
• Fish
• Nuts & Seeds
• Olive Oil
• Fruits & Veggies
• Whole Grains
• Beans
• Nightshade Vegetables
A recent study compared diet and exercise with diet alone and
exercise alone in lowering the stress on the knees in people with
obesity and osteoarthritis. Diet and exercise combined yielded the best
results — so your best bet is to work with your doctor to develop a diet
plan and an exercise routine that takes your condition and potential
limitations into account.
Off Grid Locations Require "Old-School" Layered Security
Author
George Babnick
One of
the challenges of securing a remote location like a cabin, boat shelter,
shed, barn, or other structure is the location itself. A location far
away from others give crooks a sense of "freedom" to do their nefarious
acts. In the unlikely event that someone stumbles upon them when they
are breaking into a structure or prowling around a property, law
enforcement is a long way away and in some cases, are just not in a
position to respond at all. (Continued below.....)
Today, Riley Bowman interviews AJ Zito of Practical Performance to discuss methods and means we can enhance and optimize our training and performance in a way that's practical. AJ is a USPSA Master shooter, as well as a multi-division Master in IDPA. He is an active competitive shooter, firearms instructor, and custom gunsmith specializing in 1911 and 2011 pistols. Plus he's a great all-around guy, so tune in! Learn more and get your Concealed Carry License here.....
(....Continued....)There are many excellent alarms and intrusion systems that provide an
effective level of security for remote locations but most of them
require a continuous supply of electricity. Cabins and other structures
that are totally off-the-grid may have some source of periodic
electricity (solar, wind, 12 volt batteries, etc.) but often this
electricity is not sufficient to continually power an alarm or security
system that requires electricity. Without a reliable source of
electricity all of the new-fangled Wi-Fi alarms and remote surveillance
systems just will not work.
When securing a remote location one often has to go "old-school" and
remember that all good security is premised on a layered security
system. Layered security (sometimes referred to as layered defense or
other names) refers to the coordinated use of multiple security devices
that use multiple components and provide multiple layers of protection.
If an intruder breaches one layer of security, they have to breach
additional layers of security before they can reach the asset.
In a simple physical security application, layered security usually
has four primary goals: deterrence, detection, delay, and response.
DETERRENCE
The first layer of defense might be fence or gate or bright lighting
which is intended to deter an intruder. This might be followed by a
surveillance system that is designed to detect intruders. This could be
coupled with locked or fortified doors designed to delay or slow down an
intruder. Finally, an interior alarm system could be used to scare an
intruder away and summons police or security officers.
I own a remote off-the-grid cabin on the Oregon coast where timely
law enforcement response is essentially non-existent. Even if police
were notified of a break-in, they likely would not be able to respond
for hours. This is just the reality of the location.
In my case I do not keep much of value in the cabin when I am not
there (no generators, expensive tools, firearms, or anything else) but
some of my remote neighbors do, and crooks know that. It is easy to boot
in the front door and make off with a $1,000 portable generator or some
expensive cordless tools.
My first layer of defense is some large signs intended to DETER
intruders. The signs tell would be intruders that the cabin does not
contain anything real valuable (which is true). I know that some
burglars and assorted thieves cannot comprehend well, so the signs go on
to say that the cabin is protected by surveillance cameras that are
routing video to a remote server via the Internet. I do not have any
Internet but I have installed realistic surveillance cameras that are
easy to see. I have even gone so far as installing an old satellite dish
on the roof to give the illusion of an Internet based surveillance
system.
DETECTION
In addition to the fake surveillance cameras, I installed battery
operated wildlife tracking cameras that will take photos of anyone
approaching my property. These were strategically placed in an attempt
to DETECT intruders. I camouflaged these cameras to avoid detection and
placed them high enough to prevent an intruder from easily stealing
them. An intruder who realizes that the cameras have just snapped photos
of them might be inclined to try and steal them and thus steal the
evidence.
As another security layer designed to DETER trespassers, I installed
solar powered motion flood lights around the cabin. These are not the
dim solar lights you can buy at the big box stores. I spent the money to
get the most powerful solar floor lights that I could find. Even here
in cloudy Oregon the solar panels get enough sunlight to provide for a
bright flood of light when anyone gets close to the cabin. In keeping
with my previous article here on ArticleBiz: Outdoor Security Lighting,
Consider going Blue, I converted some of these lights from the
run-of-the-mill soft white light to bright blue light.
DELAY
To DETER and DELAY a burglar from breaking in, I "hardened" all entry
points (doors & windows). Even though we do not have hurricanes in
this neck of the woods, I put metal roll-up hurricane window shutters
over my windows. They look decent and can be easily rolled-up when I am
at the cabin. They are not impenetrable but provide a reasonably strong
cover over the windows. A would-be intruder would have to have some
tools or expend time and effort to pry they off.
I also placed a hinged plywood door over the front cabin door and
secured it with a padlock. I painted it the same color of the cabin so
it blends in and does not give the appearance of the front door being
boarded up.
When I am using the cabin, I can detach the plywood door cover in
less than five minutes. Could a burglar cut the padlock or pry the
plywood off? Sure, they could. But this would take some tools, time, and
effort. All security measures can be defeated by a determined crook,
but "hardening" my windows and door was a reasonable, cost effective,
and aesthetically acceptable way to deter and delay an intruder.
RESPONSE
As mentioned, a prompt law enforcement response in my remote location
is not going to happen. But, unless the intruders wear some kind of
disguise, the photos from my cameras should give law enforcement some
viable leads to follow-up on.
But, if intruders manage to breach my layers of security and enter my
humble cabin they will face an additional layer of security designed to
repel them from the property.
In a previous article here on ArticleBiz: BLAST the Burglars with
Pepper-Spray! I wrote about an anti-intrusion device that did not need
electricity to operate and would blast an intruder with OC pepper spray
once the intruder gained entry. This blast in the face of OC pepper
spray is intended to force an intruder out of a building, home, office,
car, shed, or any other premise, without human interaction. I installed
one of these devices just inside my cabin front door.
Because I believe in multiple layers of security, I went one step further.
Here in Oregon, like I suspect in every state, it is illegal to set
up a spring gun or booby trap to protect property if the device is
intended or capable of injuring an intruder. Not only can the property
owner be held liable for any injury or death to an unwanted intruder
such as a burglar, but the property owner can be criminally prosecuted
in most states.
The controlling statute here in Oregon is Oregon Revised Statues (ORS) 166.320 which states:
Any person who places or sets any loaded springgun, setgun, or any
gun, firearm or other device of any kind designed for containing or
firing explosives, in any place where it may be fired, exploded or
discharged by the contact of any person or animal with any string, wire,
rod, stick, spring or other contrivance affixed to or connected with
it, or with its trigger, commits a Class B misdemeanor.
I did not set up any type of spring gun but I did use some 12 volt
batteries and a solar panel and set up a wire that will give the
intruder a jolting electrical shock (similar to that of an electrical
livestock containment fence) should they not be repelled by a blast of
pepper spray. This will not harm anyone but it should give an intruder
the surprise and shock of their life! Hopefully, it will cause the
intruder(s) to flee.
If an intruder is not deterred by my layered security measures and
manage to defeat all of my layers of security, the intruder will be
sorely disappointed. Like the sign says, all they will find inside is
some old furniture, some Dollar Store pots & fry pans, some canned
food, and a few bargain-basement fishing poles.
George W. Babnick, is a 34 year law enforcement veteran
from Portland, Oregon with an extensive background in physical security
and criminal and administrative investigations.
He is the editor of a blog devoted to physical & personal
security issues and a licensed Private Investigator in his home state of
Oregon.
A major complaint some people have about the Bible is that they don’t understand it. When we don’t understand something, we can’t apply it to our lives, and it therefore doesn’t benefit us. Reading God’s Word through the Old-Testament lens of the Law of Moses gives us an outdated interpretation that is no longer valid, and has no power to change us. However, reading it through the New-Testament lens of grace gives us a new perspective.
One example of this is Holy Communion, which is best interpreted through the finished works of Jesus. This celebrates Jesus’ work on the cross but, if we’re not careful, we can misinterpret the Scriptures on communion. Paul wrote that whoever partakes of communion unworthily is guilty of Jesus’ body and blood, and eats and drinks damnation to himself. A law-based interpretation makes us sin-conscious and tells us we’re unworthy to take communion if we’ve ever sinned; a grace-based interpretation reveals that Jesus was the perfect sacrifice for our sins.
The realization that Jesus has forgiven us for our past has a way of getting down into us to begin transforming us into better people. This is because guilt and self-condemnation have lost their power to keep us rooted in the same spot in life. Jesus creates clean hearts in us, and renews a right spirit in us. We learn the proper perspective when we let the Holy Spirit guide us and shed the love of God in our hearts, as we study the Scriptures.
God is found in His Word; we can’t help but be changed into His image as we behold Him through His Word. When the disciples saw Jesus in all His glory on top of the mountain, something inside them changed. Catching a glimpse of Jesus is bound to change us, as well.
Prayer:
God, we can’t possibly change ourselves. Thankfully, Your Word changes us when we read and study it according to the favor You have toward us. Thank You for the transforming power of Your Son. In Jesus’ name, amen.
Jesus Christ Is the Only Way - Why the Bible Offends So Many People
Author
Collin Trenery
In this
day and age it is common for people to hold the view that there are
multiple ways to get to heaven. Many people will say: "Whatever works
for you is fine, and I'll stick to what works for me." It is no wonder
that most of the world's religions coexist in harmony with one another.
It is also no wonder that Christianity stands apart and is often
attacked for being too offensive. Why is this? It is because true
Christians will tell you that Jesus Christ is not simply "a way," but
rather "the only way." And this is exactly what most people can not
stand to hear.
If you are a person who claims to believe the Bible, then there is no
getting around the fact that Jesus Christ is the only way. We start off
with the most famous scripture of all for this subject, John 14:6.
Jesus is speaking and says of Himself: "I am the way and the truth and
the life. No one comes to the Father except through me." How does a
person go "through" Jesus and get to the Father? Jesus Christ died on
the Cross for the sins of all who would believe on Him, and therefore to
get to the Father you must believe in the Son.
As the famous verse John 3:16 states: "For God so loved the world
that he gave his one and only Son, that whoever believes in him shall
not perish but have eternal life." You can not earn your way into
heaven. Neither can you inherit heaven. Only through faith in Christ can
you gain eternal life. Most religious groups today have a works based
salvation, meaning that your ability to gain salvation or eternal life
is based on the things you do in life. This is not what the Bible
teaches.
As Ephesians chapter 2 says: "For it is by grace you have been saved,
through faith-and this not from yourselves, it is the gift of God- not
by works, so that no one can boast." There is nothing in any one of us
that can merit salvation or please God. We owe an infinite debt to God,
as all have sinned and fallen short of the glory of God according to
Romans chapter 3. Therefore we all need an infinite savior, which is
Jesus Christ, to redeem us and pay that debt to God. It is because of
this that Jesus Christ is our only hope of salvation.
This truth is taught so plainly in Acts chapter 4 verse 12, which
reads: "Salvation is found in no one else, for there is no other name
under heaven given to men by which we must be saved." This is of course
referring to the name of Jesus Christ. As we can see in the world today,
Christianity is hated for taking this very position. It is because true
Christians refuse to give in to the worldly idea that "everything
goes," and instead hold firm to the position that Jesus Christ is the
only way, and not simply an optional way. True Christians have no
problem standing up for this truth.
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When you think of the character “the Grinch,” you think of “stingy.” That’s exactly what Alex Grinch has done over his career with his defenses. They’ve definitely been miserly in allowing yards and points at each of his stops, but we do have a gift for you in this email with some great insight from the Sooners’ defensive coordinator.
Alex Grinch is one of the top defensive coaches in the country. He was hired as defensive coordinator at Oklahoma in January 2019 and oversaw a defensive turnaround that included the Sooners leading the Big 12 in total defense in league play.
Grinch was confident in coming to OU that he would help orchestrate a turnaround on defense. It was something he did at Wazzu. He also had the opportunity to learn from Mike Leach.
Learning from Leach
While serving as the defensive coordinator for Mike Leach, Grinch learned an important lesson from the offense that he applied to defense. He stated it as,
“You have a system. You work at the system, you don’t vary from
Another aspect of offense that taught Grinch a lesson that he applies to the Sooner defense is that of window dressing. Grinch asked himself’
“Why are we married to fronts if offenses aren’t married to formations?”
That major takeaway and thought process allows the Sooners to flip the table on the offense and stress them with window dressing and movement. Grinch notes, “We are not married to front, we are married to finish.” With the way they run their defense, they can line up and be very multiple up front while running the same stunts and blitzes over and over.
Many
people dread stepping onto the bathroom scale. It can be very
frustrating to exercise and eat a healthy diet only to see the number on
the scale stay the same. However, just because your body weight isn’t
changing doesn’t mean that your hard work isn’t paying off. Especially
if you are exercising, your body composition may be improving. This
article will explain what your body composition is and how to improve
it, based on science. (Continued below.....)
Prepare to stretch and squeeze your pecs into submission with this hypertrophy focused upper chest workout from Mark Bell, Creator of the SlingShot.
One of the best options for measuring your body composition is to get
a (DXA) Scan. This scan is quick, easy, and non-invasive, and returns
highly accurate results. The DXA Scan treats you to a close look at your
body using an FDA approved procedure of Dual X-Ray Absorptiometry. The
scan is performed using two X-ray beams to scan your body from top to
bottom. The scan carefully measures bone density, muscle composition,
and fat composition to return a comprehensive look at how different
elements of your body are distributed. Thanks to the test only taking
10-20 minutes, your body receives extremely low radiation exposure and
you can return to your normal daily activities after the test is done.
Keep your diet healthy:
Have you heard the saying, "you can’t out-exercise a poor diet?" It’s
true. Exercise alone will not change your body composition — you need
to eat a healthy diet, too. There may be an initial period of adjustment
as your taste buds encounter healthier options, but you will soon be so
happy with how great your body feels that you’ll begin to enjoy fueling
your body well.
Remind yourself that you don’t have to do everything overnight, and
results come with time. Take baby steps in integrating new, healthier
alternatives and weaning yourself off of the processed junk. Trust the
process and have fun creating healthy twists on the foods you know and
love.
Resistance training:
Not only will lean muscle contribute to an athletic look, it’ll also
help you burn more calories. Resistance training is the key to success
when it comes to developing lean muscle. In the same way that there is
no perfect nutrition strategy for improving body composition, there have
been countless proven methods of resistance and strength work.
For instance, one study found that 12 weeks of 15 different exercises
three times per week positively impacted body composition. These
exercises included: Barbell curls, preacher curls, pushdowns, triceps
extensions, back press, lateral raises, chest press, pec deck fly, lat
pull downs, seated rows, leg press, leg extensions, supine leg curls,
machine hip extensions, and crunches.
Osteopathy:
The osteopathic physician focuses on the joints, muscles, and spine.
Osteopathic intervention can help treat arthritis, back pain, headaches,
tennis elbow, digestive issues, and postural problems. Treatment can
also assist with sleep cycles and the nervous, circulatory, and
lymphatic symptoms. Osteopathy takes a holistic, whole-body approach to
healthcare.
It uses manual 'hands-on' techniques to improve circulation and
correct altered biomechanics, without the use of drugs. Osteopath in
Dover does not concentrate only on the problem area, but uses manual
techniques to balance all the body systems, and to provide overall good
health and wellbeing.
I am a leading expert in osteopath in Dover
and content writer in health with an emphasis on health and health care
issues. I have a proven track record of top-notch writing. I have
worked for numerous years on producing high quality work that is
thought-provoking in nature while providing significant information to
my readers.
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