A LITTLE BIT ABOUT US….

Dr. Matthew Gilbert

-  D.C. Chiropractic Physician

-  B.S. Human Anatomy

-  B.S. Health and Exercise Science

-  B.S. Health and Wellness

-  Owner/CEO of The Back & Body Clinic, an Integrated Medical Center where medical doctors, chiropractors, nurse practitioners work together to provide family medicine, physical medicine, chiropractic, and rehab services

-  Parker University extended faculty providing clinical training to graduating chiropractors

-  Husband to Rachael and father of Ellie, Olivia, and Zeke

A LITTLE BIT ABOUT US…

Rachael Gilbert

-  B.S. Health & Exercise Science & currently completing Masters in Marriage & Family Therapy

-  Revelation Wellness Instructor

-  Host of Real Talk with Rachael podcast

-  Co-host of The Declare Conference

-  Creator of The Intentional Influencer course

-  Writer, blogger, speaker but most importantly….

-  Stay at home mom of 3 awesome kids and wife to one handsome husband

-  Connect at rachaelgilbert.com and @rachaeljgilbert on Instagram

THE BACK & BODY CLINIC WWW.BACKBODYCLINIC.COM

SERVICES & SPECIALTIES ✓ Family Medicine ✓ Regenerative Medicine ✓ Chiropractic Care ✓ Physical Rehabilitation ✓ Joint & Trigger Point Injections ✓ Digital X-Ray & Diagnostic Ultrasound ✓ Intravenous (IV) Vitamin Infusion ✓ DNA/Toxicology Lab Testing ✓ Bloodwork & Onsite Lab Testing ✓ Medical Weight Loss & Hormone Therapy

OUR FAMILY

WHY TALK ABOUT STRENGTH TRAINING?

-  This entire week is about Resting and Rebuilding -  Strength training helps with both! -  Whether you like it or not, you live in a world that requires many

types of strength -  Strength of spirit, strength of mind, and strength of body…just to

name a few -  Physical strength training can actually help will all of these

aspects -  Before we can begin, we need to lay a foundation…

DO YOU BELIEVE THIS?

You were made on purpose and not on accident:

“You made all the delicate, inner parts of my body and knit me together in my mother’s womb.” – Psalm 139:13 NLT

You were made marvelous and complex:

“Thank you for making me so wonderfully complex! Your workmanship is marvelous – how well I know it.” – Psalm 139:14 NLT

You were made to represent God to others on this earth:

“Don’t you know that you yourselves are God’s temple and that God’s Spirit dwells in your midst?” – 1 Corinthians 3:16

If you truly believe this about yourself, then strength training takes on a much deeper meaning than just looking better in the mirror.

IN ORDER TO UNDERSTAND STRENGTH TRAINING WE MUST UNDERSTAND A LITTLE

MORE OF JUST HOW COMPLEX WE ARE… Question: Where do we begin? Answer: In the brain, of course

WARNING: WE ARE GOING TO GET A LITTLE TECHNICAL

MOTOR PATHWAY OF A MUSCLE CONTRACTION

MUSCLE CONTRACTION PHYSIOLOGY

SENSORY PATHWAY OF MUSCLE CONTRACTION

-  By better understanding creation we can better understand our Creator.

-  Because our minds are constantly in a feedback loop, then every time you use your brain for a certain task it “remembers” that it’s done that task before which makes it a little easier to do the task next time.

-  Ex: Think about tying your shoes, for example: you had to work at it when you first learned how to do it, but now you can do it without even paying attention.

WHY GO INTO THIS MUCH DETAIL?

OUR MIND IS ALWAYS ADAPTING

-  “Do not be conform to the patterns of this world, but be transformed by the renewing of your mind.” – Romans 12:2 NIV

-  The basic idea is that despite being by far the most complex organ in the human body, the brain isn’t actually so different than a physical muscle in that it can be trained over time to work a certain way.

-  Bottom line: the more you perform a task the better your muscles AND your brain get at it

-  This is called Neuroplasticity (Neurogenesis)

WHAT IS NEUROPLASTICITY?

MENTAL ACTIVITY VS. PHYSICAL ACTIVITY

-  Most of us have been conditioned to think that exercise (such as strength training) just builds toned strong muscles, but it does WAYYYY more than that.

-  Mental activity and physical activity both activate the brain, but physical activity has proven to activate gray AND white matter while mental activity has shown to activate mostly gray matter. This increased activation leads to stronger neurons in the cortical, spinal, and peripheral regions.

-  Stronger neurons = Stronger you = Stronger health all-around

-  This is how strength training can affect so many areas of your health, such as…

-  https://www.health.harvard.edu/mind-and-mood/physical-vs-mental-activity

BENEFITS OF STRENGTH TRAINING 1.  Sharpens mental focus and thinking

2.   Boosts metabolic rate

3.   Improves cardiovascular health

4.   Lowers abdominal fat

5.   Controlled blood sugar levels

6.   Reduced cancer risk

7.  Decreases injury risk

8.   Improves flexibility

9.   Increases bone density

10.   Longer lifespan

11.   Increased body mechanics

12.   Decreased diabetes risk

13.  Improves your mood

14.   Decreases chronic pain

15.   Decreases risk of depression

16.   Boosts self-confidence

17.  Improved immune system

18.  Decreases arthritic inflammation

19.   Increases HDL cholesterol/ Lowers LDL cholesterol

20.   Lowers high blood pressure

21.   Reduces symptoms of PMS

22.   Reduces stress/anxiety

23.   Improves posture

24.  Improves sense of well-being

25.   Improves sleep quality

26.   Improves balance

27.   Reduces risks of falls

28.   Improves endurance

29.   Increases/balances testosterone levels

30.   Builds mental toughness

https://www.health.harvard.edu/staying.../strength-training-builds-more-than-muscles https://www.mayoclinic.org/healthy-lifestyle/fitness/.../strength-training/art-20046670 https://www.cancer.org/latest-news/five-benefits-of-strength-training.html https://health.usnews.com › Health › Wellness › Fitness

STRENGTH TRAINING IS NOT ONLY WEIGHT TRAINING

Strength Training - a system of physical conditioning in which muscles are exercised by being worked against an opposing force to increase strength

Q: What counts as an opposing force? - barbells - dumbbells - kettlebells - resistance bands/tubing - medicine balls - sandbags - hydraulic machines - water - gravity - YOU!!!

BODYWEIGHT RESISTANCE TRAINING

-  Bodyweight training is incredibly effective for building muscle. -  Bodyweight exercises often involve multiple joints while using

your core. The more joints/muscles you engage then the more neurons you fire.

-  Bodyweight exercises don’t beat up your joints as much as traditional weight training exercises do. They allow for a more natural range of motion and improve your overall athleticism quite effectively.

-  One of the best ways to get started strength training is with bodyweight exercises. Once mastered, then more resistance can always be added if needed.

HOW TO GET STARTED

Squat Lunge

Push up Pull up Plank

YOU WERE DESIGNED TO BE STRONG, BELIEVE IT!

“No discipline is enjoyable while it is happening – it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way. So take a new grip with your tired hands and strengthen your weak knees. Mark out a straight path for your feet so that those who are weak and lame will not fall but become strong.” – Hebrews 12:11-13 NLT

“She dresses herself with strength and makes her arms

strong.” - Proverbs 31:17