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What’s Happening at Evolve Health and Wellness

Soak up some ☀️sunshine☀️ at our Second Annual Dog Days of Summer!

Imagine cruising along the scenic Lake McIntosh. Breathtaking views of Long’s Peak unfold before you. You might even spot some playful prairie dogs, majestic storks and more amazing wildlife!

The Dog Days of Summer 3.5mi Loop, 1k Dash, and Kidz Dash offer a smooth, relatively flat course. With a barely-there 3% grade, it is perfect for runners of all levels. Race counter-clockwise and hit our fuel and bathroom station at mile two. There, you’ll find refreshing water and electrolytes to keep you powered up for the finish line!

Ready to soak up the sun, challenge yourself, and experience the beauty of Longmont? Sign up for Dog Days of Summer today by clicking the link in our bio!

See you on August 10th, 2024 at Dawson Park!
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Pushing too hard?🏋🏻 You might be overtraining!🙅

Listen to your body! Overtraining can actually HINDER your progress and lead to injuries. Here are some warning signs to watch out for:

🛌 Trouble Sleeping: Overtraining revs your nervous system, making it tough to wind down and get quality sleep.
🐠 Grip Like a Fish? Believe it or not, overtraining can weaken your grip strength.
😥 Achy Joints & Tendonitis: Constant pain is your body’s way of saying STOP! Overuse can lead to inflammation in your joints and tendons, causing discomfort and limiting your workouts.
🛎️ Daily Dings? If you’re suddenly getting injured doing everyday things, it could be a sign of chronic overuse injuries caused by overtraining.

**Stay tuned for our next video where I’ll share tips on how to AVOID overtraining and keep your body happy! **

#overtraining #recovery #fitness #injuryprevention #sleep #gripstrength #tendonitis
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🐾🏃‍♂️ Get ready for Dog Days of Summer! 🏃‍♀️🐾

Check out this stunning snap of the views you’ll enjoy, including the majestic Longs Peak, while racing around Lake McIntosh! 🌄🌾 Whether you’re gearing up for the 3.5-mile loop, the 1k Kids Dash, or the 1k Dash, these mountain vistas are sure to inspire you.

Don’t miss out on this incredible event! Click the link in our bio to register now and race with your furry friends.

#DogDaysofSummer #LakeMcIntosh #LongsPeak
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🐾🏃‍♂️How Is Your Race Prep Going, Dog Days of Summer Racers!?🏃‍♀️🐾

Here’s a quick snapshot of the awesome views you’ll enjoy while racing around Lake McIntosh! 🌄🌾

Whether you’re gearing up for the 3.5-mile loop, the 1k Kids Dash, or the 1k Dash, these stunning mountain vistas are sure to motivate you.

Click the link in our bio to register now and get ready to race with your furry friends!

#DogDaysofSummer #RacePrep #LakeMcIntosh #FamilyFun
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Exclusive Sneak Peek of our Dog Days of Summer Shirt S-WAG! 🐾

Whether you’re tackling the 3.5-mile loop, cheering on your kiddos in the 1k Kids Dash, or joining the 1k Dash fun, these tees are the perfect way to commemorate the day.

Get excited!!! Sign up today via the link in our bio!🏃‍♂️🐶

#DogDaysofSummer #RaceDaySwag #FamilyFun #5k
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Don’t miss out on mid-summer fun at our SECOND ANNUAL Dog Days of Summer!!

This year we have three exciting race categories to choose from:
1. 3.5 Mile Loop around the scenic Lake McIntosh. Mixed Terrain: Half paved, half dirt course - perfect for all experience levels!
2. 1k Kids Dash - For Littles 10 and Under: A fun 1k sprint to the finish line. A perfect way for kids to join in on the excitement and stay active.
3. 1k Dash - For Beginners and All Ages 10 and Up: A shorter dash perfect for those looking to partake in the fun without the longer distance. Great for anyone wanting to enjoy the day and get moving!

Bring your furry friend! Doggos are welcome to join the fun in all race categories.

Click the link in our bio to register today!

#DogDaysofSummer #FamilyFun #5k
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5 Exercises for Stronger Strides!

For peak performance and injury prevention, runners need strong muscles beyond hitting the pavement. Here’s a killer workout that targets key areas for a smoother, more powerful run:

1. Single-Leg Bosu Ball High Knees: Fire up your core and glutes with this dynamic move! Balance on one leg on a Bosu ball and alternate bringing your knee up high towards your chest.

2. Tibialis Anterior Raises with a Tib-Bar: Strengthen your tibialis anterior to prevent shin splints! Use a T-bar to add resistance and raise your toes towards your shins. Keep your movements controlled and feel the burn in your lower legs.

3. Sissy Squats (a.k.a. Matrix Squat): Don’t let the name fool you! These squats target your quads with a focus on eccentric control. Stand with feet hip-width apart and slowly lower yourself down as if sitting in a chair, keeping your heels on the ground. Engage your quads to rise back up to starting position (no bouncing!).

4. Single-Leg Hamstring Curls with Exercise Ball: Blast your hamstrings for explosive power! Lie on your back with one leg extended on a stability ball. Pull the ball towards you with your heel, keeping your core engaged. Repeat with the other leg.

5. Leg Press: This classic exercise builds overall leg strength. Sit on a leg press machine and push the weight plate away with both legs, focusing on controlled movement.

Always remember proper form is KEY🔑. Message us to get set up with a trainer to craft a program that targets your weaknesses and helps you achieve your running goals.

**Bonus Tip**: Pair this strength session with a visit to your favorite dry needling therapist (like ours) to keep those muscles happy!

Let us know your favorite running exercise in the comments! #strengthtraining #injuryprevention #chiropracticcare
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Dr. Alex is back for Part 2 of our spinal decompression series! In Part 1, we showed you some in-office techniques. Now, let’s explore how you can decompress your spine at home👍

Here are 3️⃣ simple exercises:

1️⃣ Dead Hangs: Grip a sturdy bar overhead and hang with arms straight. This lengthens your spine and helps relieve pressure on discs.

2️⃣ Dip Bar Hangs: Similar to dead hangs, but using dip bars allows for a slight bend in the knees for added comfort.

3️⃣ Supported Decompressions: Find a sturdy surface like a couch or firm mattress. Gently allow your hips to sink down towards the ground, keeping your back long and core engaged.

Remember:
Listen to your body and stop if you experience any pain.
Message us to discuss a specialized plan for your needs!

#spinaldecompression #backpainrelief #athomeexercises #diyhealth #diphang #deadhang #hiphingehang #evolvehealthandwellness #healthtips #wellness
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