Blog Archive

See Yourself There; That's the First Step. Nov 26th, 2019

We all know when we have met a beautiful soul.  This person is likely moving to the beat of their purpose.  This individual likely desires, deeply, to bring light and love into this world.  I met Cheryl Fischer, a Healthy Living Consultant & Business Mentor at Arbonne, earlier this month...

How Clearing the Past Can Help You Move Forward Personally & Professionally. Oct 31st, 2019

After the Fight.  “What am I going to do next?”  Undergrad is finished.  I’ve graduated.  I can’t wait tables forever.  What am I going to do next?  That’s the question I asked myself, as I was working as a server at Bill’s Seafood Restaurant on Chincoteague Island.  Paying back three...

Your Toast is Ready! Aug 22nd, 2019

Every 10 Days.           I always know when it’s time.  Similar to the moment a baby decides it’s ready to come into the world.  Or, more like knowing the exact moment your toast will jump out of the toaster, perfectly crisp and golden, ready for a...

If I Ruled the World. . . Jul 17th, 2019

If I Ruled the World. . . There would be no cigarettes allowed to be sold. There would be no harmful ingredients allowed in personal care products. There would be no factory farming. Everyone would be required to live at least one year abroad to promote peace and understanding. Everyone...

A Mother’s Touch: A Story of Defiance, Healing, & Restoration. May 29th, 2019

If you’ve been at Got Your Back (GYB) on a Friday, you’ve likely seen this mother:  she is fit, has long stunning hair and often has one, two, or maybe all five of her beautiful kids with her.  Friday’s, for the GYB team, is one of our favorite days because...

You Are What You, Poop! Apr 22nd, 2019

Actually, that’s not true; it should more accurately read you are what you digest!  So, you can see how that old expression you are what you eat, is only half of the truth.  Which leads us to the point of this month’s blog.  This seems to be the season to lock &...

Flying. Blooming. Becoming. Mar 26th, 2019

   I can feel it. The confirmation is in the air, its the inspiration for all the smiles, theinfluence behind the light-hearted moods. We are stepping into the season of awakening, animals rising from hibernation. Birds returning back home after abandoning the chill of winter, some animals shedding the weight...

The Freedom that Health Brings Jan 16th, 2019

A Relentless Heart.    Curiosity. Passion. The unwavering pursuit of purpose. All of these ingredients ledDaniel David (D.D.) Palmer towards the discovery of Chiropractic. Intrigued bymetaphysics, regarded as a magnetic healer—his deep desire for a connection betweenspirituality (philosophy) and diagnosing disease based on “bumps” found on the skull andspine were...

Your Reason Why Dec 19th, 2018

What do you wake up for? I admit, somedays that’s a bit clearer than others. If I’m feeling a bit “off,” I pray for a low maintenance kind of day. Smooth as water, let time go by fast so that I can get home to watch re-runs of Sex and...

Flow. Oct 25th, 2018

Flow.What would your life look like uninterrupted?The Moon, The Stars...RuPaul once said, “I am the moon, the stars, the sun...I am everything and nothing at all.” Beautiful words, birthed from one of Oprah’s Super Soul Conversations. Instinctively, I replayed and replayed that moment of revelation some more. Wow, I thought—wide...

A Need for Touch: The Power of Rolling & Hugging Sep 18th, 2018

A Need for Touch:  The Power of Rolling & Hugging By Dr. Darrien Jamar When is the last time you witnessed a baby or child rolling?  Maybe, if you are a patient at Got Your Back Total Health, you have not only witnessed others rolling, but you have been caught...

How to Maximize Recovery Post Chiropractic Adjustment Feb 15th, 2018

So how can you maximize your recovery post-treatment?Drink UpMost practitioners will advise you to drink plenty of water following a treatment and in the days after. Why? Well the body is made up mostly of water and it’s widely used as a transport mechanism to flush out the metabolites and toxins that hopefully got released when you...

Smart Exercise Programming Jan 31st, 2018

I'm going to share some exercise programming wisdom for all coaches and trainers who wanna "smoke, crush, smash, or destroy" your clients and members. Do one thing. A lot. And fast. Think plyometrics, or burpees or mountain climbers. Not that these exercises are bad. In fact, used properly they are quite good. But asking...

Why Barefoot Training? Jan 25th, 2018

Ever wonder why we train barefoot at GYBTH? Barefoot movement and training improves your balance, alignment, agility, power, and explosiveness. Humans weren’t meant to be stuck in shoes all day. Shoes have become both a crutch for our weak ankles and flat feet, and a cause of restrictions in our...

Regaining Your Youth and Vitality Jan 17th, 2018

One of the keys to staying young and vibrant is movement and strength training. As you get older, you lose muscle mass. This is what you need to maintain balance and prevent falls. If you don’t fall, you can have an active and good quality of life as you get...

How to "Tie" Your Body Together Dec 15th, 2017

"The shoulders and the hips tie the arms and the legs to your body, this is obvious. But to take the knot analogy further, in order to function properly a knot cannot be too loose - it comes undone and your shoe comes off, or it's too tight, in which...

The "Core" Exercise that Reduces Low Back Pain Nov 1st, 2017

Back Pain. 99% of the people who walk through our doors suffer from it in some shape of form. While rest and ice plus NSAIds might help in the short term, they do nothing to address the underlying reason why the pain visited you.For many folks, a combination of poor stability...

Don't You Know Squat? These "Resets" can help. Oct 26th, 2017

Last week we talked about specific "resets" for improving your body's ability to bend at the hip properly, ie Toe Touch. This week we will discuss the "Squat". The Squat is defined as a "full hip bend and a full knee bend", ie flexion at the hip and flexion at...

How Original Strength "Resets" Make Push Ups Easy Oct 25th, 2017

 Over the past few weeks we have discussed the screening process all our members go through during an initial evaluation and at all re-exams. Today we will talk about the push up. This may bring back nightmares of middle school and high school fitness tests, or "boot camps" complete with...

Can't Touch Your Toes? These "Resets" Can Help. Oct 12th, 2017

There are many great reasons to "Press Reset". Some quick bullet points:It restores Reflexive Strength, Mobility and StabilityIt stimulates and "refreshs" the nervous system, encourages joint range of motionFacilitates learning of multi-joint movements by establishing efficient neural patternsAlls for evaluation and check with how you are moving presentlyTies body together...

How to "WIN" The Crawl on the Mall Event Oct 4th, 2017

Starting this week, GYBTH will be starting 6 Week Crawling Challenge designed to help all participants in the Crawl on The Mall succeed. Why do Crawl? What’s the big deal?Well for starters, Crawling:Promotes cross lateralization (getting right brain to work with left side)Promotes upper body stabilityPromotes lower body stabilityPromotes reflexive...

What makes "Breathing" a RESET? Sep 27th, 2017

As patients at GYBTH, you’ve probably heard Dr. Klein and I extol the virtues of breathing every day. We often talk about the patterns of breathing, and how they affect our health and performance. We often discuss breathing as the ultimate "reset"...as in, reseting your nervous system by grounding your...

The Easiest Way to a "Strengthen" Your Core Sep 21st, 2017

Now, I know you’re probably thinking I’m high or something but let me explain. I’m not just talking about regular old walking on a treadmill, or down the sidewalk. I’m talking about some next-level type walking, walking that can build strength, muscle, and blast fat all at once.I’m talking about...

Should You "Press Reset" Everyday? Sep 13th, 2017

One of the questions we get the most at GYBTH is this very one in the title of this post. The answer?  YES!. I get that there are sometimes limitations in time, matter, space etc.  Maybe pain is even keeping you from trying more often at home. In the event...

How Original Strength Can Improve your Strength Training: A Success Story Sep 7th, 2017

TBT Post thats still relevent today!On October 31st, 2015, I competed in the Fall Tactical Strength Challenge at Tyson’s Playground in Vienna, VA. For those who aren’t familiar, the Tactical Strength Challenge is an event sponsored by StrongFirst, held twice a year at locations all over the world. The 3...

3 Reasons to STOP Doing Corrective/Mobility Exercises Aug 30th, 2017

Are you toiling away on a foam roller in search of some lost "mobility" or "tightness" in your body? Its not that your wrong or that this is bad. It just isn't efficient or effective.By taking a foam and "smashing" your "bits" or body parts that’s not working your mobility. Your mobility...

What Happens at an Original Strength Pressing Reset Workshop? Aug 23rd, 2017

This week we share with you a Vlog by our friends at originalstrength.com.  Learn all about what happens at a Original Strength Workshop.This stuff is truly life changing! Join us as we host our 4th Original Strength Pressing Reset Workshop Saturday November 11th from 8am-4pm.If you want to make a weekend...

The Magic of Crawling Aug 15th, 2017

Crawling is great. We LOVE crawling. If you have spent any amount of time at GYBTH  or read our blog, check our social media updates, or maybe you've seen Dr. J or Colin crawling around the sidewalks and hills in Spring Valley: you know how we feel about crawling. It is a powerful and extremely...

How to Create a Movement Program that Lasts! Aug 9th, 2017

How do you create a movement program that lasts? One of the hardest things for for patients and clients of ours to do is "program" movement and exercises properly. In reality, movement program is not "rocket surgery" (see what I did there?), If you follow certain principles and have a...

Does Cold Laser Therapy Work? YES! Aug 2nd, 2017

Many of our patients ask us about our Laser Therapy, so I thought I would try to help you understand what it is and how it works. If you have any kind of deep tissue injury at all, you might wanna hear this...What is a "Cold" Laser?  Cold Laser just...

Why Digital Motion X Ray (DMX) Works Jul 19th, 2017

Last week we introduced the newest member of the Got Your Back Team: The DMX, or Digital Motion X-Ray.Why is the DMX so great?Routine x-ray studies can’t detect these hidden pain sources. Even expensive MRIs can’t detect them. But a remarkable technology called Digital Motion X-Ray (DMX) can pinpoint undetected...

How Yoga Trains the Core Jul 12th, 2017

Yoga is a highly comprehensive system that nurtures all aspects of one’s being and life.  Yoga positively benefits emotions and the mind, diet, nervous system and the whole body.  Yoga aims to bring the whole physical system into a beautiful balance of strength and flexibility and a sense of ease....

The 4 Types of People Who Can Benefit from Kettlebell Strength Training Jun 22nd, 2017

Kettlebell training incorporates fundamental movement patterns that mirror activities of everyday life. This includes such as carrying uneven loads, bending at the hip, squatting and getting up off the ground. There are two categories of kettlebell exercises: explosive movements (ie ballistic) and slow strength based movements (grinds). Here are a few...

The "Easiest" Way to Fix Your Posture Jun 21st, 2017

At Got Your Back Total Health, we believe POSTURE is the ultimate indicator of both health and performance. The inability to subconsciously hold your head over your shoulders and stack all other load bearing joints over one another is a sign of something amiss.  For starters, a forward head posture...

Why Kettlebells are so Effective for Strength Training Jun 5th, 2017

Why Kettlebells are so Effective for Strength TrainingKettlebells Align Your BodySince you have to train each side of your body separately when training with kettlebells, each side must build up its own strength and skill to work with a particular kettlebell weight.For example, if an athlete/patient is right side dominant...

Doing Memorial Day/Travel Workouts the "Right Way" May 24th, 2017

Do yourselves a favor and read Tim's Blog Post. Tim is the founder or Original Strength and a mentor of ours. He keeps it simple, concise and to the point: Don't let a holiday weekend or summer travel keep you from moving. Also, don't let it stress you about how...

MoveMentality Weekly Challenge 5/8-5/15: Roll, Sit, to Stand May 10th, 2017

The Roll Sit to Stand challenge is a great sequence of movements for building body awareness and movement compentency. It requires no equipment and is a great alternative to a Turkish Get Up. This move is tougher than it looks, so practice rolling backwards and forwards to get a sense...

MoveMentality Weekly Challenges: Week 5/1-5/7 May 3rd, 2017

Got Your Back Family! This week we are rolling out (see what I did there) weekly MoveMentality challenges that can be done anytime, anywhere and will seriously help you improve your movement abilities. The best part: they won't interfere with any current exercise, training etc you are doing and are...

Why Reaching is the "Secret Ingredient" Apr 19th, 2017

One of our newest toys at GYBTH is a climbing rope. Climbing rope as many benefits but may invoke a host of feelings, particulaurly fear. Well fear not becuase we have series of tips and tricks to help you "reach" new heights....see what I did there1. Grip StrengthFor most humans,...

The "Loaded" Resets Apr 12th, 2017

Why do we add "Load" or weights to any resets? Why do I need extra weight on my head, wrists, ankles or torso? The bullet point version is this:Gives the body more information to work withHelps us remember and restore natural movements and reflexes we were born withThrough load we...

New Toys and Challenges at GYBTH! Apr 5th, 2017

Hey GYB Fam! If you have been keeping up with your regularly scheduled appointments;-) you may have noticed we have lots of new toys to help you move better and get fitter.Our new stationary crawl machine, aka 'Lady in Red" and our Vertical Maxi Climber, aka "Mad Maxi" add an element of resistance and conditioning...

Kettlebell Movement of the Week: 1/2 Kneeling Press Mar 21st, 2017

½ Kneeling Press: Why ½ Kneeling Presses?  Humans need  their spine to be stable to transfer energy from leg to the other Their spine also needs to be stable while arms move in opposition (a counterbalance mechanism) ½ kneeling stance represents single leg stance, and runners live in the single...

Kettlebell Movement of the Week: The Get Up Mar 16th, 2017

The Get Up: Why is the Get Up so beneficial?Promotes cross lateralization (getting right brain to work with left side)Promotes upper body stabilityPromotes lower body stabilityPromotes reflexive stability of the trunk and extremitiesTies the right arm to the left leg, and left arm to the right legGets the upper extremities...

Kettlebell Movement of the Week: The Goblet Squat Mar 7th, 2017

Kettlebell Movement of the Week: 3/8The goblet squat is one of the easiest ways to learn and reinforce the basic squatting movement pattern. We have used this movement pattern successfully with clients ranging from adolescent to older adult. Unlike most movement patterns with weight involved, this one is more difficult...

Movement of the Week: The Hinge Feb 28th, 2017

In a continuing effort to educate the people who visit our clinic and follow us on the interwebz, we introduce to you our newest series, The Movement of the Week.Each week we will chronicle a movement featured prominently in the confines of our humble establishment. This week the Hip Hinge...

Movement Competency and Physical Capacity Feb 21st, 2017

“Poor movement can exist anywhere in the body but poor movement patterns can only exist in the brain” –Gray Cook First lets define Movement Competency. This is the to perform fundamental movement patterns like squatting, deadlifting as well as basic coordination patterns like crawling and lunging. The end goal is not...

Observations Feb 7th, 2017

In an effort to avoid confusion/frustration in life, training, health and fitness we need truth to be revealed to us sometimes. Well here are some observations we would like to share: 1. The body was not made to be broken. We were designed to age gracefully and maintain strength into our...

'Nod Your Frickin' Head" Feb 1st, 2017

Why Head/Neck Nods? Busta Rhymes told me to do so way back in 2001!Very few areas of the body elicit a stronger fear response than the neck or specifically movement of the neck. At GYBTH, we advocate moving the neck into extension, not hyperextension, but simply extension. Some medical publications decry this...

The Movementality Gym: Blurring the line of distinction between "Fitness" and "Rehab" Jan 26th, 2017

When someone requires rehabilitation, chiropractic, soft tissue work or any type of manual physical therapy, it indicates that one or more systems in the body wasn’t adaptable to some sort of stressor. The stressor could be a physical injury or environmental stressor, like stress. It could have been excess exercise...

Why you should join the Movementality Open Gym Jan 19th, 2017

Why should you join the Movementality Gym?Got Your Back Total Health has developed a unique and proprietary approach to movement and fitness that accommodates any and all individualÂ’ needs.We believe that movement is the best medicine.Listen to what one of our members had to say:“This time last year I was 20...

The Importance of Reflexive Stability Jan 11th, 2017

You are always moving.  Your brain is always on.  Your body is always correcting position.  The only constant is change, and your body is always changing.  Constantly moving, learning, and healing.  Do you feel change happening in your body?  What does it feel like? Do you remember being a baby,...

2016 Year in Review Jan 4th, 2017

2016 was a tremendous year of growth for Got Your Back Total Health. We hoped you learned as much from us as we did from you: our students, patients, and followers. 2017 will continue to be a year where we try to set ourselves apart as the leading educators and...

Why do we Crawl? So we can Get Up! Jan 2nd, 2017

Crawling is great. We LOVE crawling. If you have spent any amount of time at GYBTH or read our blog, check our social media updates, or maybe you've seen Dr. J or Colin crawling around the sidewalks and hills in Spring Valley: you know how we feel about crawling. It...

The Gift of Movement is the Gift of Hope Dec 6th, 2016

Our ability to move is truly a wonder to be celebrated. We are all born with a natural ability to move in the world, and we all have a right to understand how we are designed to move. Movement is our only true birthright, and the only thing necessary and...

Introducing....Open Gym Hours and Semi-Private Training at GYBTH! Oct 27th, 2016

In our greatest efforts to promote the benefits of Pressing RESET, Original Strength and the principles of StrongFirst, we will now be offering open gym hours and small group training classes at Got Your Back Total Health. Both Dr. Klein and Coach Colin are the only 2 Original Strength coaches...

On October 15th GYBTH Crawled the Mall Oct 25th, 2016

On October 15th GYBTH Crawled the Mall. On top of the beautiful weather and perfect location, we had patients, family members as well as friends from as far North Carolina and New York. Under the banner of a blue sky and nestled in between the cradle of democracy, we “pressed...

Original Strength Workshop and Crawl on the Mall 2017 Recap Oct 25th, 2016

On November 11th, GYBTH hosted its 4th ever Pressing Reset Workshop. For 8 hours, 15 people from all walks of life, trainers, therapists, airline pilots and desk jockeys, learned the benefits and magic of "Pressing Reset".Highlights of the Day:Learning how Breathing is perhaps the most important thing you can do...

15 Minute Daily Reflexive Restoration Plan Oct 3rd, 2016

15 Minute Daily Reflexive Restoration PlanDiaphragmatic breaths while lying down in a comfortable position x 3 minutes – breath in and out through your nose. Focus on pulling air deep down into your belly. It may help to imagine trying to pull air down into your feet.Head nods x 20 repetitions...

The "Secret" Reset Oct 3rd, 2016

We live in stressful era. As a “now” society we race to get things done, mired in a endless cycle of deadlines and responsibilities. Because of this, many of us, have forgotten how to breathe.We are a nation of accessory breathers, or emergency breathers. We no longer breathe using our...

How to Outfit a Home Gym on the Cheap Oct 3rd, 2016

If you have the space - and it doesn’t take much - a home gym can be a worthwhile investment. Think about how much money you would save long term ditching that $30,$50 even $100 a month gym membership. We are all busy people. Between work, family. kids, traffic etc...