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When it comes to your workouts, warming up before your workout and cooling down afterward are both essential.

Warming Up

Your warm-up should include a routine and movements that are essential to your workout, while at the same time not pushing your body anywhere near the realm of what you do during a workout. Boxers might warm-up for 45 minutes before the start hitting the bag, simply working on footwork, dancing around to get the blood flowing, and perhaps shadowboxing here and there to get the muscles prepped for a workout.

Cooling Down

Cooling down is important in order to avoid post-exercise hypotension, which has to do with the blood pressure drop that will likely occur after an immediate stop after a workout. When you come to a complete standstill post-exercise this can cause blood to pool in the legs, which can result in dizziness, fainting, lowered blood pressure, and more.

Cooling down will also ensure that lactic acid doesn't build up in the muscles, which can result in cramping and pain.

Contact Espinosa Family Chiropractic Today

If you have any questions about how our treatments go hand-in-hand with an active lifestyle, contact Espinosa Family Chiropractic today to schedule your consultation.

At Espinosa Family Chiropractic we see many patients who experience the unfortunate event of an automobile accident, which can cause all sorts of injuries -- or worse...

Below, we go over some of the more common reasons that automobile accidents occur in hopes that we can help people avoid experiencing an accident that could yield and injury that will make it necessary to see the chiropractor.

Driving While Distracted

Driving while distracted is perhaps the number one cause of automobile accidents, whether it happens because a person is looking at their phone, dealing with a child in the back, putting on makeup, or even something as seemingly innocuous as changing the song playing in the car. Accidents can occur within the blink of an eye, so it's important to always keep your eyes on the road.

Driving While Impaired

Driving while impaired is one of the most common reasons accidents occur. If you take a prescription drug, have adult beverages, or do anything that impairs your ability to drive, you have no business being on the road. Make sure to get a designated driver. Let's all keep each other safe out there!


Speeding is another common culprit when it comes to automobile accidents. Observing regulations and street signs, not to mention making sure that you do not go over the posted legal speed limit.

Espinosa Family Chiropractic is here in the event that you do experience an automobile accident and seek drug-free pain solutions. Contact us today to schedule your consultation.

Did you know that one of the most common reasons that people tend to do away with a healthy diet is due to lack of variety? It's true! When we get used to eating the same old thing, whether it's that grilled chicken and kale salad, those Brussels sprouts, or even that weird oatmeal creation you keep in the fridge overnight so you can "enjoy" it the next morning.

Switching Up Your Diet for the Fall Season

Instead of falling victim to one of the most common predators to a healthy diet, let's shake things up a bit.

Remix Your Salad Options

Instead of that boring chicken salad, make some quinoa and throw some roasted pear, walnuts, beets, and chard in there. Toss this fresh, new creation in a Fall-friendly dressing why don't you? Maple-cider vinaigrette might be a fun option.

Suh-Suh-Suh Soup-Making!

Next, why not explore the interesting world of soup making? Tomato soups are great for this time of year, not to mention creamy baked potato. If you're staying away from starch and carbs, opt for a pumpkin-style soup.

Your crockpot is your friend during the Fall season. Dump a bunch of healthy ingredients over a nutritionally-sound base, turn on its slow-cooking capabilities, and set off on your day. When you get home, your creation will likely be waiting for you in a state of yummy completion.

A Chiropractor in Sacramento, CA That Stresses Healthy Living...

Contact Espinosa Family Chiropractic today to learn about how our treatments go hand-in-hand with a healthy diet and can help you avoid injuries during the Fall season, not to mention provide drug-free pain relief for injuries and aches and pains you experience along the way.

As we continue to face the effects of COVID-19 as it continues to run its course across the globe, it's a good idea to custom-tailor your Labor Day plans to ensure you limit your own exposure and limit the risk of infecting those who come into contact with you.

Chances are, by now, you've begun to see close friends and close family, and maybe you've taken to enjoying the outdoors on your weekends.

Maybe you'd like to avoid going hiking, since that is probably what a lot of people are going to be doing -- many folks seem to forget the whole "Let's all limit our exposure," thing.

Instead, try something more remote. Paddleboarding is a fine option. The chances that anyone invades your six-foot bubble are virtually zero -- same if you decide to go rock climbing. Remember to pack all proper safety gear to ensure you're not injured (or worse).

Staying active over Labor Day as opposed to, say, vegging out on the couch is always a better idea. Take a yoga class over the weekend if one is available to you.

Avoid wakeboarding this weekend -- unless it's only a once-a-year type of thing for you. Your chances of being injured are exponentially higher with so many other people on the water.

If you do experience an injury or discomfort as a result of your Labor Day activities, we're happy to help provide drug-free pain and injury solutions. Contact Espinosa Family Chiropractic to schedule your consultation.

It's likely that for most of us our yearly health and wellness goals have been somewhat sidelined due to the many closures and restrictions that we're all living with right now across the United States.

However, even though COVID-19 is still running it's way through the world, life doesn't stop. It's important to take stock of our own health and wellness during this time. The end of the summer is an excellent benchmark to see where you're at!

How Do You Look?

First, take a quick look in the mirror. How do you appear to yourself? Are you a little overweight or are you happy with your body? Are you looking tired and fatigued or are you looking like you're ready to successfully run a marathon? Be honest with yourself in order to properly recalibrate your goals in order to ensure you're at the spot where you want to be when this rocky year is said and done.

How Do You Feel?

Again, are your energy levels feeling high or low? Chances are, if you've been eating healthy this summer, you should be feeling energized and ready for whatever this crazy life is going to throw at you next. If you've been eating junk food, you might be feeling more on the lethargic or bogged-down side. Let's fix that!

If it's hot outside, that's the perfect chance to prepare a fresh green salad with clean, whole ingredients, not to mention a glass of crystal-clear water to wash everything down with. Changing your diet, exercising, and exploring chiropractic treatment will all help make you feel energized and revitalized.

Contact Espinosa Family Chiropractic Today!

Getting a chiropractic adjustment is a great way to end the summer. We'll help recalibrate your body and mind, not to mention provide drug-free pain relief. Our treatment help our patients avoid prescription drugs during an opioid epidemic. Contact Espinosa Family Chiropractic today to schedule your consultation.