Archives for December 2015

What’s Wrong With Massage And Chiropractic?

First, let me say that I’m a definite fan of both massage and chiropractic work. In fact we always start every session with some sort of breathing and self-massage with a foam roller, lacrosse ball or any numbers of other tools. These can be a huge help with all sorts of aches and pains. What I want to talk about today is how you can get an even bigger benefit from a massage or chiropractic work.

Let’s break it down a little and talk about what massage and chiropractic work do for you.

Life can be tough! As we go through life we’re constantly doing things that break our bodies down. We’re under stress, we’re moving in ways that aren’t optimal, we’re not eating right, etc. This creates issue within our body. We go to our massage therapists and chiropractors to help correct these things. They loosen us up and kind of put us back together. That’s great and beyond helpful.

Here is when problems occur. If we go right back to doing exactly what broke us down to begin with, our issues will never get fixed.

Here’s a classic example that I see on a pretty regular basis. So many of us are under all sorts of stress. Work, home, kids, etc. It goes on and on. One thing that happens when we feel stressed is that our shoulders shrug. Over time this creates tension in our shoulders, neck and upper back. It’s very common. In fact, one of the most common cues we use in our gym is “Shoulders down.”

When you get a massage and your therapist works on your shoulders and loosens them up, they’re putting you back together and trying to undo the damage you’ve done to yourself by constantly shrugging your shoulders. What happens if you go right back to shrugging your shoulders all the time? You go right back to feeling all that tension and you need another massage! This is only one of many possible examples but I think you get the point.

What I’d suggest you do is ask your chiropractor or massage therapist what they’re finding when they work on you. Is it always one area that they find problematic? If so, what would they suggest? Should you strengthen that area? Mobilize that area? Stabilize that area? If you don’t think you’ll remember what it is, write it down and talk to your trainer about what they’re telling you. (By the way, if your masseuse or chiropractor can’t or doesn’t want to tell you what they’re finding you may need to find another one.)

If you’re not doing this, than what you’re essentially doing is putting a Band-Aid on a flat tire. It might help for a little bit but it’s not a good long-term solution. I know some of this is unavoidable but so much of it is very fixable and manageable. The added benefit of this is that when you do go for your next adjustment or massage your therapist can actually work on something different that may have needed a look for a while! Doesn’t this make more sense than just going over the same problems again and again?

To make this simple just remember this:

Clean up your movement patterns and posture and you’ll find that many issues magically vanish.

Let me know if you have any questions about how to clean up your movement and get yourself feeling better.

One way to do this would be to come to a free seminar Dr. Rob Katona and I are giving at his chiropractic office at 21715 Redwood Road in Castro Valley on Saturday January 9th at noon. We’ll be talking about some easy and manageable ways to make sure you head into 2016 with a plan to feel and be better.

If you want to RSVP just send me an email to and let me know.

Have a great Christmas!

Mitch Rothbardt, CPT, PN Lean Eating Coach, FMS

2861 Grove Way in Castro Valley


I Help People Discover Their Strength!

What Kind of Goals Are Right For You?

In October and November we ran a contest at our gym. People got raffle tickets for doing various things, including for setting and reaching monthly goals. Everyone was responsible for choosing their goal and keeping track of their progress.

Something very interesting happened during those two months that I wasn’t really expecting.

Everyone’s goals could be divided into two categories. They were either performance goals (performing a certain amount of pushups with good form) or weight loss goals (losing 5 lbs.).

Here is the interesting thing:

The people who had performance goals had great success in hitting them.

Goals and Success

The people who had weight loss goals did not have great success or even good success, really.

Something else I noticed was the fact that those with performance goals came into the gym with focus and enthusiasm. If their goal was to hit a 95lb. squat and it was squat day they were into it and when they hit their number they were pumped up and proud!

In stark contrast many of the people with weight loss goals didn’t even remember what their goal was!

I don’t want this to be a long posting so I’m not going to go into all the reasons I believe this to be the case but I will point out one thing I’ve seen many times over:

When someone’s only measure of success is a number on a scale they’ll never be happy with their progress and they’ll most likely never see much in the way of lasting results.

Scale Goals

Why do I believe this to be the case? I think it has to do with wanting to accomplish something out of either a positive or negative mindset. People coming from a positive mindset tend to understand that weight loss isn’t the real goal. It’s what the weight loss can do for you. People coming from a negative mindset just don’t see that and can miss much of the good, aside from weight loss that comes from exercise.

I’ve had clients drop body fat, fit into clothes that haven’t fit in years, feel better and get stronger and not enjoy any of it because the number on the scale didn’t change enough.

On the flip side, I’ve had people enjoy the fact that they’ve dropped body fat, fit into their clothes better, feel better and gotten stronger and as a side note also enjoyed seeing the scale number drop.

Which of these two outlooks do you feel will result in better long-term success?

I’ll just finish up by saying that the more I do this, the more I see that someones mind-set, not their diet or workout plan is actually the most important determining factor in their success. I’ve seen many people make that switch and it’s truly a wonderful thing to behold.

Have a great day!

Mitch Rothbardt, CPT, PN Lean Eating Coach, FMS
2861 Grove Way in Castro Valley
I Help People Discover Their Strength!