Dr. Brad Farra, Chiropractic Physician

What a great idea. I hope they don’t suck.
I treat so many climbers with repetitive use foot problems due to the amount of time we spend in climbing shoes.  A fully customized shoe would solve some of these problems. 

Spanish Company Launches World’s First 3D-Printed Climbing Shoes Despite advances in shoe technology, most climbers wear shoes two sizes too small. Athos, a Barcelona-based company, is hoping to change that

Open Gym is here!!! Link in bio!
Many of you have waited a long time for this, and finally we offer open gym! Membership will be limited to a small number of people and it will come with the same quality you would expect out of the best healthcare and fitness facility in Portland. Sign up links in bio. Let us know if you have questions.

🎉🎉🎉

Gym Opening! Saturday June 20th We have virtual classes, virtual Personal Training, and online Strength and Conditioning Programming available for those that don’t want to take advantage of those same services in person. We also have two endurance coaches now accepting new clients. All the details are here in this newsletter!

I will be back in the office and seeing patients starting June 10th.
You can call the office to schedule: 971-236-7610

Dr. Brad Farra, Chiropractic Physician updated their address.

Dr. Brad Farra, Chiropractic Physician updated their phone number.

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Evolution Healthcare and Fitness is starting a series of free classes. Let's get the world fit, healthy, and happy!!
Monday morning at 6AM, sign up here: https://evolutionhealthcareandfitness.sites.zenplanner.com

The class type changes every week. Tomorrow is a circuit training class led by on of Evolution's awesome trainers, Jeremy Currie.

FREE circuit training class TOMORROW MORNING, 6AM!!!

REMEMBER - there is a FREE circuit training class TOMORROW MORNING at 6 am being led by Jeremy Currie. If you have not yet experienced a class led by Jeremy, you need to get down there! Let Evolution get your week started off right by signing up for tomorrow's Monday Morning Madness!!!!

Sign up here:
https://evolutionhealthcareandfitness.sites.zenplanner.com/sign-up-now.cfm

The Deadlift. Quite possibly the single best compound movement with the most application and benefit to real life...if done correctly. This is such a valuable movement that it used to be called the health lift. On Wednesdays at 6 AM, starting on March 11th, Mr. Jeremy Currie will be teaching a Deadlift clinic at Evolution Healthcare and Fitness. In this clinic you will learn the do’s and don'ts for performing this exercise, the benefits this exercise has to offer, as well as proper technique for variations of this exercise. You can sign up for this class in advance at: https://evolutionhealthcareandfitness.sites.zenplanner.com

Evolution Healthcare and Fitness

Don't be fooled by this pretty picture. She's mean and she knows how to get you strong. If you have some experience with weight training and you want to get better, Valerie's Advanced Strength Training for Climbers class at Evolution Healthcare and Fitness is for you. Tuesday and Thursday morning at 5:30, starting March 10th. There is only room for 15 in this class. Sign up is at: https://evolutionhealthcareandfitness.sites.zenplanner.com/calendar.cfm
One of the biggest missing components in a climbers training program is strength training. You can't just climb, you have to stay balanced.

We are going to be announcing partnerships and personal training staff over the next few days. We want to kick that off by welcoming Valerie Uskoski as a personal trainer! We are super excited to have this Gym Jones disciple on board. She's going to start off teaching an Advanced Strength Training for Climbers class from 5:30 am to 7:00 am on Tuesdays and Thursdays.

Valerie’s life has primarily revolved around the outdoors. She grew up in the rural area of the Cascades exploring the forest, capturing creatures, and answering the never ending question of “I wonder what would happen if…” This question motivated her to spend a year as part of the Washington State university women’s rowing team. She kept fit and physically active and to this day, she has taken her body through grueling workouts. Climbing was part of the next challenge to her with a personal goal of pushing herself each day.

You can sign up for Valerie's class NOW with the link below, with the first one being held on Tuesday March 10th. When we say advanced, we mean it. This class is not for the faint of heart!!

https://evolutionhealthcareandfitness.sites.zenplanner.com/sign-up-now.cfm

Welcome Valerie!!

Evolution Healthcare and Fitness is naming the altitude training room. Help us come up with a name. Prize: If you come up with the name we use, you get a week of unlimited training in the altitude room. It will be capable of altitudes as high as 17,000 feet! This is legal EPO people!! Come up with a good name for us! Follow the link and put your ideas in the comments. Thanks!

Friends, we need to come up with a name for Evolution's Altitude Training Room, and we want your help! Come up with some creative names, submit them in the comments of this post. If your name is chosen you win a week of unlimited training in the Altitude Training Room!!!!
As a bonus, first 5 people to share this post on their timeline, win a free hour of altitude training at Evolution Healthcare and Fitness.

The sports chiropractor I work with, Dr. Montserrat Andreys, is awesome!! Here is what one of her patients says:
"I've had a shoulder injury for 13 years, and every physical therapist I saw said it was either not fixable or they couldn't understand why I wasn't getting better. Surgery was recommended, but I didn't want to go that route. Something told me that wasn't the answer either. I finally found Dr. Farra and then began seeing Dr. Andreys, and my shoulder is steadily improving. The best part is that my posture is also drastically improved and my flat feet no longer need orthotics. So many areas of my body have been addressed and I am so glad I am now on track for better shoulder, feet and body health." -E.V.N - Ridgefield, WA

Stop obsessing about your 'foot type' and how much you pronate. Start thinking more about your training program and what you're doing when you're NOT running.

A Popular Myth About Running Injuries Almost everyone who runs (or has shopped for running shoes) has heard that how your foot pronates, or rolls inward, as you land affects your injury risk. But a provocative new study shows that overpronation or underpronation most likely has little effect on running injuries.

A great podcast from Paleo Runner featuring Dr. Ray McClanahan.

http://www.paleorunner.org/2013/06/natural-podiatry-dr-ray-mcclanahan.html?utm_source=Correct+Toes+N

NO IBUPROFEN, ever! Not before, during, OR after your workout.
Gastrointestinal damage leading to a leaky gut and reduced absorption of nutrients. Decrease your muscles ability to recover.
Try Omega 3 fatty acids as an anti-inflammatory replacement for this harmful pharmaceutical.

For Athletes, Risks From Ibuprofen Use Many athletes take pre-emptive ibuprofen in hopes of preventing pain and soreness from exercise. New research shows the practice likely does more harm than good.

Hopefully by now you're getting the point; sitting is bad for you.

How Sitting Too Much Is Making Us Sick and Fat -- And What to Do About It There's no question that regular exercise is essential to health. For the vast majority of our evolutionary history, we've had to exert ourselves -- often quite strenuously -- to get food, find shelter and simply survive.

Please stand before you read this. Even if you exercise a lot, your time sitting is wrecking your body. Get a standing work station. This article is another good review of mounting evidence that shows sitting is really, really bad for you.

Health: Staying Active Staying active is hard for those who work behind desks all day. Even if you do physical activity, you can be at risk for health problems.

Athletes, alcohol does indeed effect your recovery.

Train Hard, Party Hard? A Breakdown of the Effects of Alcohol on Performance By: Schuyler Schmidt While working at CIF last Saturday, I was approached by a group of guys who asked me if “getting bickered” after working out was bad or if alcohol was a proper recovery drink/m...

How hard are you willing to work to reach your goals?
Rarely do I work with someone that doesn't need lifestyle management changes. Some work hard, make changes, and reach their goals. Others don't put in the work, and don't get the results.
I give the tools, you do the work, your life changes for the better. Those tools might be nutrition, better rest/recovery practices, specific rehab for your problem, postural changes, changes in training program, or even as simple as better hydration. No change I've suggested has ever involved dying on a treadmill, but it does come down to motivation. Are you willing to participate in your healthcare? If not, you won't get the results your looking for. There is no magic pill or treatment. It's all up to you. You just need the knowledge to make it happen.

http://www.facebook.com/video/embed?video_id=128983757271566

Are you moving well? Don't ignore your musculoskeletal problems.

In sickness and in movement Musculoskeletal disorders are the leading cause of global disability, second only to psychiatric disorders. We go to extreme efforts to look after our posses...

"Every day you decide what to eat and how much to move. With those choices you determine your health - It's not the drugs, devices or surgery that make you healthy. It's the collection of your personal choices made day in and day out."
-Terry Wahls

So many reasons to not sit!

http://www.boston.com/lifestyle/health/2012/11/06/the-anti-sitting-movement-moves-outside-the-office-more-studies-show-sitting-stinks/mUUHJ3WS0YABD9CTrMbpPP/story.html

The anti-sitting movement moves outside the office as more studies show sitting stinks When Bill McDonough rides the commuter rail into Boston, a 40-minute trip from Hanson, the 55-year-old often offers his seat to others — even younger passengers. Super polite? No. He’s part of an anti-sitting movement that’s gaining followers as evidence continues to build that what was once conside...

Get your foot strong from within, not supported from the outside.

So, you're into the Kettlebell craze...
Let's not make this a new training tool that causes you an injury. I see so much poor technique in the gym that can lead to injury. This is an excellent video demonstrating proper technique for the Kettlebell swing.

Delaine Ross, RKC TL demonstrates How to Perform the Kettlebell Swing RKC Team Leader Delaine Ross teaches proper swing technique.

Has your doctor talked to you about nutrition?

Patient centered care and patient empowerment. It's what good doctors do so the patient is self sufficient!!!

What is Patient Empowerment?

A more flexible spine does NOT protect you from having back problems!

Waterloo's Dr. Spine, Stuart McGill University of Waterloo kinesiology professor Stuart McGill is one of the world's foremost experts on spine biomechanics. Here, he discusses several pervasive...