Programming Your Progression

4 Key Concepts to Ensure Resolution Success

As Dr. Ian discussed last week in his vlog about goal setting (Guarantee Your Success), we must have a series of goals that help us achieve the ultimate goal. But that isn’t enough to keep us on target. We need to think about the process of goal accomplishment.

This segment will focus on the 4 Key Concepts that will help to Ensure Resolution Success. And though we will discuss physical fitness, these concepts should translate to any New Years resolution. They are as follows:

  • Frequency
  • Variance
  • Balance
  • Longevity


How often you do something will dictate youf benefit, but there is no one size fits all approach. We always consult with our patients that exercising 2x/week will work to maintain your current level of health. While this may sound bad, it isn’t necessarily the wrong thought. Everyone is different and if 2x/week is all that you can fit in, then staying the same is always better than getting worse.

Training 3x/week is always a good place to start. And you will see great results in the first few weeks. Unfortunately, improvements start to stall and the slow and steady nature of improvement starts to sink in. This too isn’t necessarily a bad thing. The turtle won the race and if this is what you have to work with just remember to hang in for the long haul and remember that it will take time and consistency.

The sweet spot for fast improvements is found in training 4-5x/week. You will feel the exhilaration of the big improvements early on, but you will also see steady improvements that are noticeable either month to month or even week to week. Yet, this might not be the right frequency for everyone. Training this often without guidance can lead to premature overuse injuries. Something that can kill your progression. Be cautious if this is your intended frequency, especially if you are new to the game.


Variety is the spice of life and that is also true with your fitness progression. Nobody likes doing the same thing over and over again. In fact, that is part of the definition of hell. Don’t go down that path and don’t let your body suffer along the way.

Your body loves variance as much as your mind. If you are running, make sure to pick different routes, routines, distances, speeds, and cycles. That’s right, avoid doing the same thing over and over again. Your mind will stay engaged and your body will not get enraged!


Most people know you should eat a balanced diet. But many don’t realize that they should also have a balanced workout routine. For as much as you run you should strength train. For as much as you play a sport, you should do yoga or mobility exercises. For as much as you do sprint repeats, your should do circuit training.

If your mind just exploded, calm down. The idea here is to not get dialed in to one thing. Avoid being a specialist because most specialists have major issues and are riddled with vulnerabilities. Instead be competent in multiple areas so you are more protected and prepared for all the demands of life.


The final concept is longevity and honestly it is the most important. You could select the perfect frequency for you. Your workout routine could be perfectly varied and balanced. Everything could be spot on and you could still fail. How can that be?

If your fitness routine can’t be sustained it doesn’t really matter. Written words can’t deliver a speech and a program that can’t be adhered to will never produce results. Start with a realistic routine that can be easily sustained and then build from there. Doing so will help you avoid the many pitfalls that kill the best of New Years Resolutions.

We hope this helps and we’ll be back soon with more content.

Until then good luck and #keepmoving


Guarantee Your Success

Key Goal Setting Strategies

Visit your local gym or organic food isle this week and you will be amazed at the magical increase in human beings that were not there just last week. No, they aren’t fake, and they are likely taking up your favorite treadmill or eating all your special treats. Each one of those humans has made a conscious choice to change something in their life, whether exercises or diet related, to improve their health. They have made a ‘New Year’s Resolution’. 

A ‘New Year’s Resolution’ does not have to be health related, as many people will focus on job or family related targets. But, for those of you who are accepting the turn of the year as your chance to finally get in shape or shed those extra pounds and are unsure of how to start, keep reading because we will lay out some key goal setting strategies that will almost guarantee your success this year. 

Superordinate Goals

First, you need to have an idea of what race you want to run in your before you can enter the competition. For example, “this year I want to be more healthy” is a good start. This statement is intentionally vague and should create a concept of where you are currently and what you hope to become. This is called a superordinate goal. Now that you have created a superordinate goal, you have enrolled in a race. You should have an idea based on knowing your own body about if this race you’ve entered in a marathon or a sprint. 

Intermediate Goals

Second, you are going to break down this superordinate goal into slightly less vague steps, called intermediate goals. In order to “be more healthy”, I need to: get better sleep, exercise regularly and eat less fast food. Intermediate goals are slightly more specific steps that, if adhered to, will allow for the superordinate goal to be met and at this point you are getting ready to take the starting positions for the race. However, intermediate goals are still not specific enough. They must be further broken down into subordinate goals. 

Subordinate Goals

Subordinate goals are specific changes to your day/week that you can check ‘yes or no’ to at the end of the day/week. A subordinate goal for the intermediate target of exercise regularly would be to do 30 minutes of cardio on the treadmill once per week. Now that you have created a specific, attainable goal for each week you are in the starting blocks and the race is about to begin. 

The race that you are about to start is not against your friends, or your boss, or your family. This race is against yourself. This race is about understanding where you are currently and accepting that you would like to be somewhere else. This race is the very essence of human nature. We are not stagnant in our being. We are either improving or worsening and you have made the noble commitment to improve yourself. 

Good luck to you on your race this year and know that everyone here at Health & Performance Center is cheering for you and is committed to helping you in whatever way we can. As always, keep moving. 

HPC Family, Happy Thanksgiving

Grateful for the Staff and our Patient Family

Hello Friends,

I’ll keep this short. Thank you to the staff and to each member of the HPC Patient Family. The last 18 months have been very trying times and we wouldn’t have made it through without each of you.

From the HPC Doc’s and Staff… Happy Thanksgiving

Ankle Sprains – They’re a Big Deal

Rehab Now or Suffer Later

The research is very clear, and it has been for a long time. Ankle sprains are more than something we should just push through or wait to heal. We have to re-establish the mechanics of the ankle up into the hips as well as down into the toes. Neglecting this leads us into serious vulnerability throughout the entire lower half of our body.

At Health & Performance Center, we understand this and ensure that our patients either heal correctly the first time or regain their intended strength and range from “glory days” injuries. We do this by utilizing the FRONT LUNGE as both an assessment and end-stage exercise. When the patient can perform a perfect front lunge we know they are in the best position to prevent future sprains and avoid future catastrophic injuries at the knee, hip and low back.

Enjoy the video for more details and know that we can help you regardless of when you sprained your ankle.

Good Luck and #keepmoving

HPC Docs and Staff

We’re All Doing It Right!

Latest Research Supports HPC’s Joint-Muscle-Movement Approach

We hear it all the time, “I don’t know what to call you when I tell people about you.”

Patients struggle to describe what we do at Health & Performance Center, not because it’s overly complex but because it is so different than anything else out there. We are far more than just another chiropractic office. And you experience so much more than just the chiropractic adjustment.

In short, the results you experience are because we treat joints, muscles, and movements. When you achieve balance in your joints and muscles you can reinforce that in your movements and postures. This obviously sustains and healing environment and prevents misuse and premature degeneration.

Though it seems obvious, research is just getting around to supporting the approach. The primary prevention of pain isn’t the adjustment (though it is absolutely critical). It is the counseling of exercises and safety measures. The chiropractic adjustment is seen as secondary. Thankfully, we do both.

This is important to you for a few reasons:

  1. You decided on the right office.
  2. Regardless of primary or secondary, you know that we will focus on the two most important things to your recovery and long term health.
  3. HPC will never wait to be told what works. We will continue to follow the data and produce results you are looking for.

Congratulations for deciding on the right office. We are blessed to have you as a part of our practice and anyone else you send our way.

Thank you and #keepmoving

HPC Doc’s and Staff