Welcome our newest massage therapist, Jesse

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Say hello to Jesse Hughes!

In his fifteen year history of rock climbing, Jesse experienced the elevated gratification as well as the physical strains caused by the sport. Jesse’s love of climbing then led to intricate study of human movement, and he claimed a profession of helping others to move with more ease. He graduated from the Massage Therapy and Health Education program, Magna cum Laude, at National Holistic Institute in Emeryville.

Jesse brings an empathetic and intuitive quality of touch to his work. His excellent communication skills and assessment abilities provide clients with individualized focus and attention. His natural curiosity and thirst for information continues to inspire his studies in holistic modalities. Jesse is excited to assist you in creating ease, comfort, and wellness within your body!

Jesse is certified in Advanced Muscle Reconditioning (AMR) as well as Reiki I & II. He is still an avid rock climber outdoors and a route setter for our local gyms.

At Onsight, Jesse works on Wednesday afternoons and all day Fridays. See his availability and book HERE!

Our next FREE Healthy Class happens on May 2!

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Seize the day: Strategies for productivity

Join us May 2nd at 7PM for a free hour-long interactive workshop on productivity hosted by Integrative Health Coach, Alyssa Tennant. You’ll learn and practice strategies to manage your time and energy to get more done with less. Weave movement and pauses throughout your day to boost cognitive functioning and enhance creative thinking.

 

When: May 2nd at 7PM

Where: Onsight Chiropractic

 

RSVPs preferred, but all are welcome:

alyssathecoach@gmail.com

www.inneralchemycoaching.com
Alyssa is also offering a 6 week transformational coaching experience starting in early May — stay tuned!

Announcing Free Healthy Class Series

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1st Tuesday of Every Month, a New Class to Build Your Healthy Life

Our free classes are limited to 10 participants, so it’s important to you RSVP accordingly. You’ll find up-to-date information if you follow us on our Facebook Page: https://www.facebook.com/OnsightChiro/

March 7: Foam Rolling for your Lower Body

With Dr. Jen Falk, RSVP to: DrJen@OnsightChiro.com

April 4: Intro to the TRX System & Its Role in Personal Training

with Coach Emily Ridgeway, PacWestAthletics.com, RSVP to: Emily@PacWestAthletics.com

May 2: Seize the Day: Strategies for Productivity

with Alyssa Tennant, AlyssaTennant.com, RSVP to: AlyssaTheCoach@gmail.com

June 6: Foam Rolling for the Upper Body

with Dr. Jen Falk, RSVP to: DrJen@OnsightChiropractic.com

July 11: Why CorePac BootCamp?

with Coach Emily Ridgeway, PacWestAthletics.com, RSVP to: Emily@PacWestAthletics.com

August 1: Hip-Centered Yoga for Low Back Pain Relief

with Dr. Johanna Lelke, RSVP to: DrJohanna@OnsightChiropractic.com

Bay Breeze Race 2/11/17

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Dr. Jen Falk of Onsight Chiropractic and Coaches Jay & Emily Ridgeway of PacWest Athletics went out yesterday for Bay Breeze Brazen racing 5k, 10k and half marathon! We were excited to have our presence at the biggest Brazen so far this year. Our doc was helping runners post-race with Kinesio-tape and soft tissue therapy. If you want some care at your next race, let us know where you’ll be. We love helping you recover from any injury and prevent them in the first place. Our mission is to make athletes of all levels perform at their highest potential. We’ll be out there in the field for many races to come this year! #onsightchiro #chiropractic #brazenracing

Welcome, Noah Volz, LMT!

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Onsight Chiropractic | Chiropractic Care | Massage Therapy | Corporate Wellness

Say “hello” to Noah Volz!

Noah has been a licensed massage therapist since 2008, and currently an aspiring Doctor of Chiropractic at LifeWest University. Highlights of his bodywork include Neuromuscular therapy, Myofascial release, Lowen Systems, and Ayurvedic massage. With his diverse background in yoga, Ayurveda and bodywork he looks forward to creating a custom treatment designed for your individual needs.

His availability at Lelke Chiropractic & Massage is Saturdays and Sundays. He and Peter Leopold, LMT, alternate weekends offering their attuned therapeutic massages for our clients.

Click HERE to view the massage schedule and book and appointment.

Noah hails from Ashland, Oregon, where he had a thriving massage therapy practice before deciding to move to California to pursue his dream of becoming a chiropractor. Here are a few of his Ashland clients’ testimonials:

“Noah is truly a gifted healer. I see Noah regularly for massage. Noah listens to what is going on with my body, mind, and spirit and adjusts each session accordingly. He is personable and relatable – yet very professional at the same time. I will continue to see Noah for as long as he is practicing, I really can’t recommend him enough!” -M.I.

“Noah is attentive to my individuality. It isn’t a run of the mill massage. He asks me what I need and also evaluates my body. He does what he can to balance me and also helps me understand more about my body and what I can do for myself.” -Brianna

“I have now had 7 massages with Noah and each one has been a little different but all have been very helpful for a variety of issues. His attention to symptoms and the targeted nature of the massages has been very helpful and I will continue to use him as part of the management of my overall health needs. He is the best massage therapist I have experienced and I recommend him without reservation.” -Jim

“Best massage I ever got. He is very nurturing and so gentle he can work into very tender places and release the tension and pain. I highly recommend him. His Ayurvedic massage is also highly relaxing.” -Francine Fields

“Noah has a strong, healing touch. You will do well by having body work with him! It was the perfect 60 minutes.” -Linda W

New Massage Therapist!

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Massage Therapy Now on Saturdays & Sundays and Monday evenings at Lelke Chiropractic
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We are SO happy to announce our newest massage therapist, Pete. His online schedule is available by clicking HERE:

Peter Leopold is a multi-modal massage therapist and body worker with a thorough knowledge of eastern and western approaches to healing. He holds certifications in Active Release Technique, Fascial Distortion Modeling, Cranial Sacral Therapy, Functional Movement as well as Tui Na (Chinese medical massage), Acupressure, Medical Chi Gong and Yoga. His approach to the body is holistic, intuitive, and energetic while grounded in scientific and anatomical understanding. He is currently engaged in a full-time chiropractic doctoral program.

See his 5-star Yelp! reviews by clicking HERE!

“I’ve always been fascinated with self-actualization and human potential. I began practicing martial arts and music as a kid, yoga and meditation as a teenager, and the healing arts as a young man. I believe everyone has the right to live an extraordinary, deeply fulfilling life and I work everyday to bring this to my clients and the world around me. Currently, most of my time is occupied with chiropractic school, but I also teach weekly meditation classes, train in Muai Thai and spend time with my partner Tawny and cat Bob.”

Confessions from Marconi Beach

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If anyone knows me well, they understand that I’m in love with my summer homeland of Cape Cod. Confession #1: “Beaching it” is in my blood. Basking under the sun here on the magical sands of the Cape’s National Seashore, I’m in heaven. I just took a dip in the cold waves, then sprawled on a blanket to dry and do some magazine reading. Health literature is always a favorite, so I grabbed a recent issue of Life Extension magazine—you can find others in my office waiting room.

I was drawn to the article entitled ‘Protect Your Skin From Age-Related Glycation’. In short, glycation is a process of free blood sugar binding to proteins like collagen which are particularly prevalent in your skin. The resultant compounds are called advanced glycation end products (AGEs), and they disrupt collagen metabolism. The take home message: glycation in your skin causes WRINKLES and looseness. This article named a few familiar things that halt this unflattering glycation process, and I felt they’re worth revisiting on this lovely sunny summer day.

Who isn’t at least mildly concerned with those migrating crows feet? (A) Reduce sugar and refined carbohydrate consumption! Confession #2: I have a sweet tooth. Jay says that I have multiple sweet teeth actually. I’ve noticed that being on vacation (and very busy packing my childhood house in preparation for my mom moving permanently to our Cape beach house), I’m less likely to turn to sweet foods, breads and cereals. Dessert time is always the hardest for me. When I’m “bad”, it’s chocolate boudin off the desert menu or a few cookies from the pantry. When I’m “good”, I eat just 2 squares of dark chocolate- that seems to satiate me.

Continuing on with anti-glycation strategies, (B) limit high temperature cooking methods like deep frying and prolonged searing. And (C) consume my favorite summer crop, BLUEBERRIES. Their anti-inflammatory properties have a destructive effect on AGEs and oxidative stress in our tissues. Compared to other fruits tested, blueberries have the strongest anti-glycation powers. Remember, glycation happens everywhere in our tissues, but for vanity’s sake let’s stay on course: wrinkles and sagging. UV exposure from sunlight amplifies free radicals that even blueberry indulgence can’t combat. So protect your skin with sunscreen and a hat if you like “beaching it” too. Confession #3: I love picking and eating blueberries. Pictured here is a recent harvest of wild blueberries from the woods of my childhood off-Cape house in Southborough, MA—the one we were packing up all week in preparation for the move. Apparently wild blueberries have 10x greater potency than our larger cultivated blues.

I’ve shared a few personal notes with you today, and hopefully also inspired you to follow my recommitment to prepare low sugar/starch meals, eat plenty of blueberries, and perhaps even top off dinner with a square of dark chocolate, ok, 2 squares. Bonus: erase wrinkles and firm skin.

FYI- Life Extension is also the manufacturer of quality supplements, some of which I use and recommend. On top of the above recommendations, I sometimes use a cool product that LE makes called Advanced Anti-Glycation Peptide Serum. It’s a topical for your face and neck, full of glycation combatting natural compounds. Look it up if you’re curious. Ask me if you want the full LE article with research citations.

Happy Summer Vacation!
Dr. Johanna

Green Goodness – Blended Nutrition

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For over a year, I’ve tinkered with my “whole food smoothies” made with a Blendtec blender. You may have noticed that a mason jar of this green-gray sludge sits on my desk each morning. It has become my sustenance between an early morning breakfast and a late lunch. I can’t count how many times I’ve been asked, “what’s in that?” in the most polite but quizzical intonation. Now here’s the answer!

Equipment: Blendtec or similar high-power blender.
The following loose recipe can be altered to your taste and produce availability.
Makes 2 full sized (32 oz.) mason jars—give the other to your sweetie like I do, or save it for the next day. All measurements are approximate. This is actually an important aspect because once you make a few batches, you’ll gain an easier time throwing together the ingredients without much time measuring.

Seeds/nuts/additives:
* teaspoonful of chia seeds
* teaspoonful of flax seeds
* teaspoonful of soy lecithin granules
* teaspoonful of honey
* scoop of protein powder (I use Trader Joe’s Hemp protein powder)
* optional 1/4 cup yogurt]

Fruits:
* handful of frozen blueberries
* 6-12 fresh strawberries, washed and sliced in half
* EITHER one banana or half avocado (both help make a smooth consistency)
* 1 lemon squeezed
* 1 of the following: a fist size of fresh cut pineapple, melon, apple, orange/grapefruit with as much rind as possible, or similar fruit.

Vegetables:
* 4-5 stalks of kale chopped in 1” segments
* 1 celery stalk chopped
* 1/4 cucumber sliced
* bunch of parsley chopped

Anti-inflammatory roots: Be generous with these roots, but alter to taste.
* Fresh turmeric root peeled and chopped – try thimble size
* Fresh ginger root peeled and chopped – try thumb size
* [optional 1 clove garlic peeled and chopped]

Place each ingredient into the blender as you prepare it, in the order above, then add 4-6 ice cubes on top. Finally, add cold water to about the halfway line. You can always add more water later if it comes out too thick, so until you have the science down, keep the water line under halfway. Press the “Whole Juice” preset button on your blender, and after about a minute you have your nutrition in a jar! Bon Apetit!

Aloha from Hawaii!

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I arrived late last night and have mostly positive emotions going into this relaxing vacation with a half ironman sprinkled in the mix! Having not been on a vacation since, hmmm, August, I am thrilled to enjoy this week of down time. But what would a vacation be without a big athletic challenge smack dab in the middle? I’m here with many special people sharing a gorgeous island house, and I’m so pleased that my boyfriend, Coach Jay Ridgeway, is along for the ride. He has the duty and privilege of coaching a constituency of 11 athletes from the PacWest Club and Race Teams. With all of the hard preparations behind us, let’s be honest, his principle responsibility this weekend is to greet each of us at the finish line with a Pina Colada. Among the lineup of athletes is his daughter, Emily Ridgeway, who is also my lovely office assistant. The youngest of the triathletes in our group, she has a strong potential to podium in her age group on Saturday.

The Event:
Ironman 70.3 Hawai’i
Saturday, May 30 at 6:56am local time
Athlete Tracker: real-time participant progress

I sincerely thank my patients and friends who have given me so many words of encouragement throughout this journey, right up until my last patient yesterday. I appreciate you listening to my tales of fun and dreadful training workouts. The volume of swim/bike/run has been far beyond my comfort zone, to say the least, for the last 16 weeks. The most common question by far has been, “what’s your strongest event?” To which I answer, reluctantly, running. But truth be told, I’m no stand-out in any of these triathlon disciplines. Yes, I was a Division 1 track & field runner in college, but those were SPRINTS! Since last summer (remember the disappointing cancellation of the Half Ironman in Lake Tahoe last September?) I’ve been learning to become an endurance athlete, but it’s proving to take time, dedication and patience. The typical training volume for a Half Ironman is 22 hours per week—some weeks more, some less. It’s no exaggeration to say that it’s a part-time job. For FULL Ironman hopefuls, which I declare that I am not, training is certainly a full-time job. God bless anyone who wants to take on that challenge.

I’m a little bit nervous but mostly excited to put myself to the test during Saturday’s 1.2-mile ocean swim, 56-mile bike ride, and 13.1-mile run in the heat, humidity and gorgeousness of the Big Island. In addition to the Ironman 70.3 Hawaii webpage with its Athlete Tracker feature, you can get a more intimate scope of our week’s Hawaiian festivities and race day photos on the Lelke Chiropractic (as well as PacWest Athletics‘) Facebook pages. Thanks again for your support!

-Dr. Johanna