LA Power Plate: Core Cable Twist

By · Friday, April 15th, 2011 · No Comments »

La Power Plate Features Dr. Mercola & Tony Swain

By · Wednesday, March 23rd, 2011 · No Comments »

Natural health physician and founder Dr. Joseph Mercola and Tony Swain of Power Plate North America, discuss power plate benefits and acceleration training.


LA Power Plate: Core Hyperextensions

By · Friday, February 18th, 2011 · No Comments »

The lower back muscles are susceptible to injury during sporting activities and weight training because as the body ages, the back loses flexibility and muscle elasticity, according to the National Institute of Neurological Disorders and Stroke. In order to protect the lower back from possible injuries, developing strong abdominals and back muscles is necessary. One effective exercise to strengthen the lower back, if done correctly, is the hyperextension. In the video below are some tips for doing hyperextensions correctly and safely. Always speak with your doctor before engaging in any exercise routine, especially if you have previously injured your lower back.


Don’t Work Out! Feel Better Faster: Stretches For Back Pain When Your Sick

By · Friday, February 4th, 2011 · No Comments »

Do you try to work out while your sick? Some people think they will sweat it out, or it will get through there system faster. The truth is yourdepleating your system further. After a workout while sick your body now has to repair your muscles AND fight your virus. Battling two fronts at once is not recomended and will cause your virus to last longer. So don’t try to be a hero, your body wants you to kick back sometimes. Take a day or two off the gym, and your body will thank you. However, there is nothing stopping you from a light stretch routine.

How Meditation May Change the

By · Monday, January 31st, 2011 · No Comments »

I loved this Article so much I decided to repost it entirely, so enjoy. CR


Over the December holidays, my husband went on a 10-day silent meditation retreat. Not my idea of fun, but he came back rejuvenated and energetic.

He said the experience was so transformational that he has committed to meditating for two hours a day, once in the morning and once in the evening, until the end of March. He’s running an experiment to determine whether and how meditation actually improves the quality of his life.

I’ll admit I’m a skeptic.

But now, scientists say that meditators like my husband may be benefiting from changes in their brains. The researchers report that those who meditated for about 30 minutes a day for eight weeks had measurable changes in gray-matter density in parts of the brain associated with memory, sense of self, empathy and stress. The findings will appear in the Jan. 30 issue of Psychiatry Research: Neuroimaging.

M.R.I. brain scans taken before and after the participants’ meditation regimen found increased gray matter in the hippocampus, an area important for learning and memory. The images also showed a reduction of gray matter in the amygdala, a region connected to anxiety and stress. A control group that did not practice meditation showed no such changes.

But how exactly did these study volunteers, all seeking stress reduction in their lives but new to the practice, meditate? So many people talk about meditating these days. Within four miles of our Bay Area home, there are at least six centers that offer some type of meditation class, and I often hear phrases like, “So how was your sit today?”

Britta Hölzel, a psychologist at Massachusetts General Hospital and Harvard Medical School and the study’s lead author, said the participants practiced mindfulness meditation, a form of meditation that was introduced in the United States in the late 1970s. It traces its roots to the same ancient Buddhist techniques that my husband follows.

“The main idea is to use different objects to focus one’s attention, and it could be a focus on sensations of breathing, or emotions or thoughts, or observing any type of body sensations,” she said. “But it’s about bringing the mind back to the here and now, as opposed to letting the mind drift.”

Generally the meditators are seated upright on a chair or the floor and in silence, although sometimes there might be a guide leading a session, Dr. Hölzel said.

Of course, it’s important to remember that the human brain is complicated. Understanding what the increased density of gray matter really means is still, well, a gray area.

“The field is very, very young, and we don’t really know enough about it yet,” Dr. Hölzel said. “I would say these are still quite preliminary findings. We see that there is something there, but we have to replicate these findings and find out what they really mean.”

It has been hard to pinpoint the benefits of meditation, but a 2009 study suggests that meditation may reduce blood pressure in patients with coronary heart disease. And a 2007 study found that meditators have longer attention spans.

Previous studies have also shown that there are structural differences between the brains of meditators and those who don’t meditate, although this new study is the first to document changes in gray matter over time through meditation.

Ultimately, Dr. Hölzel said she and her colleagues would like to demonstrate how meditation results in definitive improvements in people’s lives.

“A lot of studies find that it increases well-being, improves quality of life, but it’s always hard to determine how you can objectively test that,” she said. “Relatively little is known about the brain and the psychological mechanisms about how this is being done.”

In a 2008 study published in the journal PloS One, researchers found that when meditators heard the sounds of people suffering, they had stronger activation levels in their temporal parietal junctures, a part of the brain tied to empathy, than people who did not meditate.

“They may be more willing to help when someone suffers, and act more compassionately,” Dr. Hölzel said.

Further study is needed, but that bodes well for me.

For now, I’m more than happy to support my husband’s little experiment, despite the fact that he now rises at 5 a.m. and is exhausted by 10 at night.

An empathetic husband who takes out the trash and puts gas in the car because he knows I don’t like to — I’ll take that.

Topics: Meditation · Tags:

LA Power Plate Core: The Stability Bridge

By · Friday, January 7th, 2011 · No Comments »

If your having lower back trouble on a regular basis you need this exercise in your life!

Every client I work with does this workout on a regular basis, and guess what? No one I work with ever complains of lower back issues. Not only does it strengthen the stability muscles along the spine but it also lifts the “Butt”, burns the cellulite off the backs of the legs by strengthening the hamstring, and helps with calf development. 3 Sets of 20-30 2 time per week. All that in one little exercise? You better believe it. Come in and get your complimentary 10 min demo and see for yourself!


Power Plate Core Training: The SuperKicker

By · Wednesday, November 17th, 2010 · No Comments »

Strong core = strong back, and anyone can have this gift.

For the money, the best workouts center on your core. Nothing is more important than a strong healthy back. Just ask anyone with chronic back pain. A strong core allows a person to perform daily activities (getting in and out of your car/ Vacuuming) with greater ease, and will improve sports performance through a more efficient energy transfer from large to small body parts.

Recently I took a few weeks off of workouts to recover from “various issues,” but because my core is so strong from training on the Power Plate, I was able to keep up with my workout partner in crime Dr. Vanderbliek who rarely misses a workout.

The core muscles include the abdominal muscles, hip muscles (front and back) and spinal muscles (lower and upper back muscles.) These muscle groups are responsible for maintaining the stability of the spine and pelvis. Training these muscles properly on the Power Plate can decrease the incidence of low back pain.

If all you have is 5 minutes to workout today, you can start to strengthen your core and start saying goodbye to back and neck pain. The Super kicker is a great place to start. Check out the video. Then try the plank and side plank.  When you are doing these exercises for the first few times, your body may start shaking. This is a result of muscle weakness and lack of coordination. After a little practice the shaking will stop and you will be able to do them smoothly.

LA Power Plate Fat Burner Diet

By · Friday, October 22nd, 2010 · No Comments »

Follow this plan 99%, and your guaranteed to lose 10 lbs. in a month. Hmmm… I normally don’t make guarantees, because in life there simply are none. However, if I go with THE flow instead of against IT then I’m a much happier human and I make sane healthy choices. That is all this plan is simple, sane, healthy choices handed down to me from Trainer Erika Lilley through Family Wellness Chiropractic. I have made a few changes the suit my style. All questions and comments are welcomed.

Eat anything from the grocery list. Nothing more. Follow the rules below:

  1. Eat 5-6 small meals a day.
  2. Eat breakfast within 15 minutes of waking.
  3. Eat citrus fruits first thing in the morning
  4. Save starchy carbs for breakfast ( 1/2 hour after citrus) and lunch.
  5. you don’t have to eat protein at every meal
  6. Eat whole natural foods.
  7. Eat veggies at every meal.
  8. Don’t mix proteins and carbs
  9. Refuel post workout with proteins. Avocados are great too and yes the fat is good for you!
  10. Drink only water
  11. Take a multivitamin and Omega 3’s. Spectrum flax seed oil is the best.

Grocery List:

Proteins                        Fats                                   Fruits/Veggies                     Starches

Beef                           Butter (not margarine)           Any Fruit/Veggie             Wheat free breads

Chicken                   Avocado (is good fat)                                                           (rye, millet, or spelt)

eggs                          Flax seed oil                                                                            Legumes

Salmon                    Coconut oil                                                                               Brown rice

Ham (lean)             Olive oil (all oils should be cold pressed)                      Corn torlillas

Turkey                       Whole young Coconuts                                                      Sweet potatoes

Shrimp                      Raw walnuts                                                                        Oatmeal(gluten Free)

Lamb                         Raw almonds

Flounder                   Raw almond butter


Alcohol              Caffeine

Dairy (except butter)

Sugar                  Wheat and gluten

Breads                 Pasta


Power Plate Strength Training: Arms, the Beautiful Bicep

By · Sunday, October 10th, 2010 · 2 Comments »

Power Plate Strength Training: Arms, the Beautiful Bicep

“There’s more than one way to skin a cat,” my Grandmother used say, in her cute southern accent, which was cute but taken literally, its gross. It reminds me of 10th grade biology and what a stomach ache that was. ( I still got an A), but  I’ve digressed already, sorry. The point is variety is the key to great biceps.

You can train them with positive or negative reps, isometric, seated, standing, with dumbbells, barbells, cables, rubber bands and more.  You should use as many techniques as you can find and do properly. This will continue shock the muscle, and increase strength faster without stimulating an over use injury.

For today we are going to cover the standing bicep curl, because of the way it works each muscle individually there is less room for imbalances in size and strength. The proper way to tackle it is by holding a set of dumbbells at your side while standing, with your palms facing out, and the bells not touching your body. Starting with the weakest arm first, curl the dumbbell up as high as it will go squeezing the bicep at the top. Lower it slowly, don’t just let it drop, or start swinging the weights. The negative curl is just as important as the positive. Then repeat for the other arm, and that is one rep. Keep going until your arms tire.

Do as many sets as desired, but remember if your working on the Power Plate one set is all that is needed because of accelerated muscle contractions. That’s why the Power Plate is such a handy device for people without a lot of time.  A 90-minute workout becomes 30! Now you can get a full workout on your lunch hour, and be back at the office in time for a nap… ummm, I mean in time for your big meeting.

You have the info, now be steadfast good people! GO


Chris Riordan CPT/Acceleration Specialist

Power Plate & Arthritis: Letting go of the Pain

By · Thursday, September 30th, 2010 · No Comments »

Arthritis is a disease that affects millions of people globally every day, the elderly are the hardest hit but even the young can suffer its effects. Also known as a rheumatic disease, it can affect the joints, muscles, tendons, and connective tissues, with swelling, stiffness and constant pain.

Exercise, heat, massages, and physical therapy can help with pain management, prevent fusion of tissues, and bone spurs, while building endurance, muscle, and coordination. Many people however, prefer the short cut of drugs to reduce the pain, which in turn lead to higher doses creating a toxic environment throughout the body for more disease to grow. Surely 1 little pill every day couldn’t hurt, right? Maybe it won’t, if you supplement it with exercise and a healthy diet. However, if you start with 1 there could eventually be 20-30 a day and none of it working. We’ve all seen it.

Combating arthritis with vibration therapy on the Power Plate will increase blood distribution, which is important in regenerating damaged tissues as well as in the circulatory system’s ability to deliver vital nutrients and hormones throughout the body. The increased blood flow will aid in the development of new capillaries, bringing oxygen and synovial fluids to joints and cartilage, providing much needed flexibility. This type of vibration exercise will also stimulate the lymphatic system responsible for carrying toxins away from healthy cells and thereby aiding in the regeneration of new cells.

Living in daily pain takes it’s toll mentally, as well as physically. A person can actually become addicted to an ailment by constantly speaking of it in terms of it belonging to them. “My arthritis” or “My bursitis”, “Been with me a long time it has”. It could be time to let go of that old friend, and embrace a new way of thinking, and living. If you haven’t given the Power Plate a shot then it’s time come in for a complementary demonstration. Be well…

Special thanks to Veronica Remirez for her help with this Blog