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Fun ways to Exercise in Charlottesville

I know, not everyone thinks exercise is fun, and then others love it! I decided to compile a list of some of my favorite places to work out in Charlottesville.  Now, we all know everyone should exercise. But just because you should do something doesn’t mean it actually happens.  And continues to happen. I think that the most important thing with exercise is finding something that you actually enjoy doing.  There is a reason the exercise guidelines are vague- it doesn’t matter so long as you do something and do it regularly. So you look forward to it, like it, and make it a priority.  So take a look at the list below and see if it gives you some ideas. #cvillesweats

If you love being outside:



Seal Team Training

If you think Dance might be more your thing:

Salsa Nights

Contra Dancing

Hip Hop

If you’d like to release your inner ninja:


Kung Fu

If you want a rock solid core:


If you want to get bendy and you like the hot

Hot Yoga Cville
Fly Dog

If you want to try something adventurous:


Outdoor Adventures

Social Kickball

You want an all round full body workout:


You’ve always wanted to be the Incredible Hulk:

The Gym

You aren’t sure and want to try somethings:


There are countless other ways to get out and be active.  Charlottesville is a wonderful area with loads of resources. This list is just the tip of the iceberg.  A little googling and you are sure to find what you’re looking for.  But exercise can be much more fun than staring at the treadmill in your basement with your sweatshirt hanging on it to dry… If you feel like you need help getting started, email [email protected] and I’ll help you.



4 Ways to Alleviate Back Pain While Driving

Entering and exiting your vehicle is a potentially risky activity for back pain sufferers. 

I hear from patients all the time about difficulties getting in and out of cars while they are suffering from back pain so I came up with 4 tips on ways to alleviate the pain while riding in the car.

1. Entering the car

Open the door and stand with your back to the seat, legs close to the side of the vehicle. For larger vehicles, you may wish to begin by standing on the running board. Place your hands on the door and doorframe to keep your movements slow and controlled, then slowly lower your body into the vehicle.

2. Tuck your head into the vehicle 

Keep your knees close to each other, as though they have been taped together, brace your abdomen as though you are about to be punched in the stomach and pivot your body as a whole without twisting or bending at the waist. You may grasp the steering wheel with your right hand to help you pivot.

3. Use a lumbar roll to ease pain

Or another support to help maintain good posture. Position the roll slightly above your belt to support the small of your back. Adjust your seat so that your knees are slightly lower than your hips.

Lumbar Roll on car seat

4. Getting out

Before exiting, create adequate space by pushing your vehicle seat back as far as possible and move the steering wheel up and out of the way. To exit, first scoot slightly to the edge of your seat closest to the door, then keep your knees together and pivot with the same cautions that you used to enter the vehicle. When your feet are shoulder-width apart and firmly on the ground or running board, grasp the door and doorframe, lean forward but be sure not to bend your back, as you tighten your abdominal muscles. Tighten, but don’t suck in or push out with your belly. Slowly thrust your hips forward to stand up.

If back pain is affecting your day to day, book an appointment or contact us today. 

About the Author

Dr. Samuel Spillman attained his chiropractic degree in 2008 from Western States Chiropractic College in Portland, Oregon. His undergraduate study was spent at Miami University of Ohio where he earned dual bachelor’s degrees in Interdisciplinary Philosophy and International Studies in 2001.

Feel free to email me with questions!

How To Make An Exercise Plan In Charlottesville

A Healthier You in 2016 –Safe and Effective Exercise in Charlottesville

A healthier youMost people are aware that exercise is a key to physical and emotional health. However, most people do not give exercise enough attention. Today, we’re going to discuss some of the specifics of a healthy exercise regimen. It is not realistic that everyone will become an elite athlete, but it is realistic that everyone can improve on what they are currently doing. If you’re just starting out, you’ll need to design a program that you can sustain. This is where beginners have the most questions. What should I do? How often? How intense should my workouts be? How long? Let’s dive into some of the basics so that you can come up with a safe and enjoyable program that works for you.

An ideal exercise program includes both resistance exercise for your muscles and aerobic exercise for your heart and lungs. Aerobic exercise is brisk physical activity that requires the heart and lungs to work harder to meet the body’s increased oxygen demand. Aerobic exercise promotes circulation of oxygen through the blood. The American College of Sports Medicine (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that challenges the heart and lungs- causing them to work harder than at rest. The most important idea behind aerobic exercise is to get up and get moving today!!

Aerobic Exercise Recommendations in Charlottesville

Exercises: Activity selection depends on several factors: Your current level of fitness, joint health, resources and interests. You should use a variety of exercise options to prevent overuse injuries and to maintain interest. Examples of aerobic exercise are bicycling, swimming, treadmills, eliptical exercisers, rowing machines and low-impact aerobics (i.e., walking, dance, or Tai Chi). Other options include basic activities such as walking the dog, mowing the lawn, and raking leaves. We recommend aquatic exercise as a good alternative for patients who cannot tolerate weightbearing exercises. This is an excellent option for patients with osteoarthritis and other degenerative conditions.  Charlottesville has many wonderful exercise options. ACAC offers a wide variety of choices from classes, to open cardio and weight areas to pool based exercise and swimming programs. The area has many yoga and pilates studios. I’m personally a fan of Hot Yoga Cville and FlyDog for yoga and Tru Pilates for pilates classes. Madabolic offers an all inclusive workout program combining cardio, functional movement and strength training. The Gym offers great strength training programs. The area also has two crossfit boxes and a wide variety of hiking and running clubs, dance and martial arts studios, fencing, climbing gyms and more. I’m composing a more complete list of resources and will post it soon.


Intensity: This is very subjective and is usually better addressed on an individual basis depending upon your health status. An easy starting tool is what is referred to as the “talk test” (whether an exerciser can converse comfortably during the activity without getting short of breath). If you are able to carry on a conversation, your exercise is light to moderate. If you are unable to carry a conversation, your exercise is considered vigorous. A more involved measurement is to workout at your target heart rate. This is calculated by maintaining between 50-75% of your maximuum heart rate. Your maximum heart rate is 220 minus your age in years. The table below will help, but remember this is only a guideline. If you have heart disease or are on medication it may alter your heart rate and you should consult with your primary physician before beginning any exercise program.

Target Heart Rates

Age                                                                      Target Heart Rate Zone 50-75%                             Average Maximum Heart Rate 100%

20 years                                                                      100-150 beats per minute                                                           200

25 years                                                                      98-146 beats per minute                                                              195

30 years                                                                      95-142 beats per minute                                                              190

35 years                                                                       93-138 beats per minute                                                             185

40 years                                                                       90-135 beats per minute                                                             180

45 years                                                                       88-131 beats per minute                                                              175

50 years                                                                       85-127 beats per minute                                                              170

55 years                                                                       83-123 beats per minute                                                              165

60 years                                                                       80-120 beats per minute                                                             160

65 years                                                                        78-116 beats per minute                                                              155

70 years                                                                        75-113 beats per minute                                                              150

Volume: The recommended amount is generally 20-30 continous minutes per day. For those of you who think this is not feasible, you can start with shorter sessions spread out through the day and slowly increase up to the 20-30 minutes. Specific suggestions include such easy changes as taking a walk during lunch breaks and climbing the stairs instead of using the elevator. • Frequency: You should perform aerobic exercise around 4-6 days per week.

Progression: The progression of aerobic training intensity and volume should be gradual in nature- as with any exercise.

Precautions: More often than not, injuries can be avoided if you gradually work up to the desired activity level and avoid excessive increases. Other precautions relate to your specific health risks and we would be glad to discuss this individually. However, remember there is always something each one of us can do to increase our aerobic activity without aggravating other conditions.

Resistance exercise should be performed 3-4 times per week. Beginners can start with elastic tubing and progress to machines or free weights. Tubing or free weights may be a better option for long-term programs as they may pose less of a chance for overuse injury compared with “one motion fits all” machines. Begin with light weights and progress slowly. A lifting program is not beneficial if you injure yourself by lifting heavy weights too soon. Lifting lighter weights for higher repetitions (12-20) will build strength and endurance. Lifting heavier weights for fewer repetitions (6-10) builds strength and bulk but also poses a greater chance for injury.

Make sure that your lifting program balances muscle groups. Lifters often focus on the large muscles that are more noticeable (i.e. chest and shoulders) and forget about the reciprocal muscle groups (i.e. scapular stabilizers). This leads to postural imbalance and an increased chance of injury. Many rotator cuff injuries result from this seemingly harmless imbalance. A good rule of thumb is to balance “pushers” with “pullers”. Pushers include; shoulders, chest, triceps, abs, quadriceps, and calves. Pullers include; biceps, back and posterior shoulder muscles and hamstrings. Pushers and pullers do not need to be worked during the same session; in fact they should probably be worked on different days.

While all this may all seem like a lot of work, the benefits of exercise will actually make your life a lot easier. Participating in physical fitness can help you more easily perform many of your day-to-day tasks. For example, being more flexible will help you do things like reaching into your cupboard and tying your shoes. Being stronger and having more balance will help you lift and carry items like groceries and will make it easier to get in and out of chairs and the bathtub. Improving your cardiorespiratory endurance will allow you to do things like climbing stairs, dancing, or playing with grandchildren without getting out of breath.

All are very good reasons to start exercising today! Just remember to make gradual changes to avoid injury and experiment with different activities until you find something that works for you.

Healthy Cycling in Charlottesville

Proper adjustment of your bicycle helps to minimize fatigue, discomfort, and overuse injury. The following guidelines should help fit your bike to your body:

• Choose the right size bike – a rough estimate for choosing the proper frame size is to subtract 10.5 inches from your inseam. Straddling a proper-sized bike will leave approximately 1” clearance between your groin and the top of the frame. • Adjust the saddle so that when the ball of your foot is on the pedal (with your leg fully extended in the six o’clock position) there is approximately a 10-degree bend in your knee. The saddle surface should be horizontal or tilted slightly up at the neck. Off-road riders may benefit by using a stem that contains a spring for additional shock absorption.

• Your stem height should be somewhere between parallel and 1” lower than the top of your saddle. A gentle rule of thumb for selecting the proper stem offset is to place your elbow on the nose of your seat and stretch your arm forward over the stem. The tips of your fingers should touch your handlebars. • Cycling accessories can dramatically affect your comfort level. Padded bicycle shorts are the single most important piece of clothing for long rides. Wearing cycling gloves

• Choose the right size bike – a rough estimate for choosing the proper frame size is to subtract 10.5 inches from your inseam. Straddling a proper-sized bike will leave approximately 1” clearance between your groin and the top of the frame. • Adjust the saddle so that when the ball of your foot is on the pedal (with your leg fully extended in the six o’clock position) there is approximately a 10-degree bend in your knee. The saddle surface should be horizontal or tilted slightly up at the neck. Off-road riders may benefit by using a stem that contains a spring for additional shock absorption.

• Your stem height should be somewhere between parallel and 1” lower than the top of your saddle. A gentle rule of thumb for selecting the proper stem offset is to place your elbow on the nose of your seat and stretch your arm forward over the stem. The tips of your fingers should touch your handlebars. • Cycling accessories can dramatically affect your comfort level. Padded bicycle shorts are the single most important piece of clothing for long rides. Wearing cycling gloves helps to relieve hand pressure associated with riding. Choose sunglasses with UV protection, and most importantly, always wear a helmet.

Hamstring Stretching

It is getting to be running season again…and that is as good a time as any to get some hamstring stretching in. Your hamstring is the group of muscles in the back of your thigh that flex your knee, i.e., moving your heel toward your buttock. Tightness in this muscle is a common contributor to low back pain, especially in those who sit all day. This can be for a variety of reasons: quadricep dominance, weakness in the hamstring, weakness or inactivity in the glutes or many other issues.

Here’s an exercise to help stretch your tight hamstrings. Remember that static stretching should NOT be performed within 2 hours of a run. Stretch after your workout but not before. Static stretching beforehand leads to weaker muscle contraction, poorer performance and increased risk of injury.


<iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/JiReHZmOcVg” frameborder=”0″ allowfullscreen></iframe>

A clinical tip:  if your hamstring is persistently tight and stretching on your own hasn’t helped, it may only feel tight. But it could be neural tension or limited mobility in a joint elsewhere in the body. You can also see this video here on youtube.

Chiropractic As A Component Of Medical Management

Chiropractic As A Component of Medical Management

The Ontario Ministry of Health has funded a study to determine the value of MD/DC collaboration in the management of lower back pain. Study participants were evaluated by their primary care physician and also by a chiropractor, in the same office. Physicians and chiropractors partnered to discuss decision-making for; appropriateness of advanced imaging, specialist referral, patient education/ self-management and care plans.

The study’s outcomes are as followed: • High patient satisfaction (94% of patients said they were “very satisfied” or “satisfied”) with care. • High provider satisfaction. All physicians made reference to the value in referring Low Back Pain patients to the consulting chiropractor assessment. • The majority of physicians perceived the consulting chiropractor’s assessment and management of Low Back Pain as being of higher quality than physicians. • Increased patient confidence in diagnosis and treatment options. • Decrease in referrals for imaging and specialists (71% of physicians reporting).

Endicott, A. Working with MD’s to Treat Back Pain, Dynamic Chiropractic, Vol. 30:20, September 2012

Living Our Best Lives in the New Year

Balanced Chiropractic chiropractor CharlottesvilleIt’s the first week of the new year, when our resolutions are still shiny and new and unbroken. As a healthcare provider, there are a few resolutions I consistently hear clients talking about (regardless of whether it’s a new year or the middle of July!):

  •      Growing family and friend relationships.
  •      Cultivating their value at work.
  •      Improving fitness.

While I can’t give you a step-by-step guide to achieving all of these things, I have learned tools for creating your own map and sticking with the journey.

  1. Pay attention to what you want, not what you don’t.

In martial arts, we study balance. An important principle of balance is that where the head goes, the body follows. You must keep your head pointing in the direction you want to move.

The same is true for life. Our actions go where our vision goes. If we’re focused on not eating a brownie, soon all we can think about is brownies, and we are more likely to end up eating the whole pan. A more effective approach to living well is focusing on what we want: to go for a walk, to read books with our children, to cook dinner with our partner, or to pick up the phone and call or text a friend.

A Native American proverb states that there are two wolves that live inside us. One is evil, full of anger, worry, and greed. The other is good, full of love, compassion, and peace. The two wolves are in a battle. The one we feed the most is the one that wins.


  1. Use precommitment: planning ahead.

Precommitment means planning what you will do to avoid obstacles that would derail you from meeting your goals. This could mean setting your alarm for ten minutes earlier in the morning so you can finish your physical therapy exercises before your day gets busy, or doing dinner prep on the weekends, so you have more time to help your kids with their homework on week nights.

As you practice precommitment, reach out to people who can help you come up with ideas for tackling those obstacles. If you want to grow in your job, ask someone you respect in your field if they could serve as a professional mentor, or if you could take them to lunch and ask them questions.

Of course, for increasing fitness, a healthcare provider is a great resource. Creating health plans with clients is one of my favorite parts of my job. Read my blog about precommitment for more practical ideas and schedule an appointment if you would like assistance in coming up with a plan to help you move more and feel better.

  1. Start small; grow big.

Your resolutions should be doable. We don’t start with 50-pound weights; we start with 5 pounds. If it’s the end of January and you still haven’t enacted your plan, your plan is too hard. Set your sight on an action that is easier for you to take right now, as you are. Haven’t run a mile yet? Try walking to the mailbox. Take the stairs instead of the elevator at work. Park at the end of the parking lot so you walk farther to get to the store.  Believe it or not, the great Bruce Lee employed those exact strategies, and couldn’t we all be a little more like Bruce? The sense of accomplishment you feel when you achieve a smaller goal will give you the energy you need to do something harder.

If I had to summarize my advice for a healthy life into one sentence, it would be a short one: eat well, sleep enough, and move around (which happens to be the secret to avoiding the doctor entirely).

  1. Enjoy the now.

Planning ahead is good – I’ve already suggested you do it! – but a healthy life is one in which planning is balanced with being present in the moment.

In a research study aided by an app called Track Your Happiness, it was found that, “[P]eople are substantially less happy when their minds are wandering than when they’re not.” The researchers probed a little deeper to try to determine whether our minds wander because we are unhappy, or if we tend to be unhappy because our minds wander. The evidence seems to be shaping up that it’s the latter: a wandering mind makes us less happy.

Being mindful of the present is a habit, just like exercising. Some people start with small steps, like asking themselves a series of short questions throughout the day, such as, What does the room I am in feel like? Is it hot or cold? Can I feel my feet on the ground? What is my breathing like? Can I slow my breath down? What does it feel like to take a deep breath?

Any small question that draws your attention to the physical sensations you are experiencing can help you begin to notice your present.

While you’re in the moment, find something to be thankful for. Again, it can be something small. You can be grateful for how good your morning coffee tastes. Thankful for the hug your child just gave you. Thankful to be wearing your favorite pair of shoes.

Studies have shown that gratitude has many benefits for our health, including improving our sense of wellbeing. Gratitude can help us keep our balance, standing in the present while looking up and ahead at the life we are creating.

Balance Chiropractic in Charlottesville: Past & Present

charlottesville chiropractorAs 2015 draws to a close, let’s take a look at the history of Balance Chiropractic and Physical Therapy – and where it’s going next!

Balance Chiropractic in the Charlottesville Community

Seven years ago, Dr. Sam Spillman moved to Virginia to work with Dr. David Brown, a fellow chiropractor and businessman who was also serving as the mayor of Charlottesville. Dr. Spillman was from upstate New York and had lived in Japan, but it didn’t take long for Charlottesville, with its friendly people and focus on healthy living, to begin to feel like home.

In 2008, Dr. Spillman became the primary chiropractor of Balance Chiropractic and Physical Therapy, the practice Dr. Brown had created in 1982. Dr. Spillman says of taking on the practice from Dr. Brown – who in 2014 was appointed by Virginia Governor Terry McAuliffe as eighth Director of the Virginia Department of Health Professions – “I had big shoes to fill. It was an honor and a challenge to take on the practice David had started.”

Since then, Dr. Spillman and his colleagues have worked hard to make sure Balance continues as a vital part of the community where it began and contributes to Charlottesville’s growth.

Through Balance, Dr. Spillman donates to local nonprofits that focus on empowering women who have experienced violence or are survivors of human trafficking. (For more information about the nonprofits and how you can help, please see the links at the bottom of this page.) Dr. Sarah-Ann Eng, a chiropractor Dr. Spillman brought on board at Balance, volunteers time with Habitat for Humanity.

Balance is also part of the revitalization of a historic Charlottesville area on Preston Avenue. In February, the practice is moving to the restored King Lumber warehouse. King Lumber was once the largest employer in Charlottesville, and at one time over 300 people were working in the warehouse. Its restoration is part of a larger plan to bring more employment opportunities to the Preston Avenue corridor.

The move will give Balance more space for performance enhancement services for Charlottesville’s running and sports enthusiasts, including Titleist Performance Institute golf analysis and corrections to help golfers improve their game.

Dr. Spillman gains a lot from Charlottesville, as well. An avid runner, he has participated in the Martha Jefferson Hospital Foundation 8 K, Cville 10 Miler, Run for Autism 5k, and the Pepsi 10k. He practices at Charlottesville Brazilian Jiu-Jitsu (he decided to become a chiropractor after chiropractic care helped him recover from a martial arts injury), attends classes at tru PILATES and Hot Yoga Charlottesville, and works out at acac.

When asked what his favorite part of Charlottesville is, Dr. Spillman replies, “My patients. They are always telling me about new things to try, from restaurants to the best running trails. I also like that everything is close. I have easy access to great food, fun, my work and my friends all within a few minutes. I’d much rather spend my time with people that are important to me than in the car!”

He follows up, “I look forward to being part of Charlottesville for many years to come.”


Balance Chiropractic supports the Sexual Assault Resource Agency and the Arbor. Please click on their names to follow the links to their websites, where you can learn more about these important Charlottesville community services.


Holiday Stress Management

managing stress

Holiday Stress Management

The end-of-the-year holiday season may be the best time of the year, but it can also be one of the most stressful. Decorating the house and hosting parties and attending your children’s holiday pageants is a lot to keep up with. Learning about holiday stress management to take care of ourselves during stressful times is a tool that will serve as well throughout our lives and its seasons.

Here are six stress relief techniques that I’ve found helpful.

1.Be Positive.

In my Thanksgiving blog, I mentioned the power of gratitude in keeping us healthy. Turning our attention to the good things in our lives and even in our day-to-day interactions promotes a sense of overall well-being.

Think of it as gratitude meditation. People who meditate often talk about the “monkey mind.” This is when our minds, like hyperactive monkeys, begin swinging between thoughts about the past and future instead of being in the present moment. Similarly, during stressful times we might be even more inclined than usual to focus on what is causing us anxiety. We have the ability, though, to recognize that we are doing this and remind ourselves of what is good in our lives.

What will help you bring your monkey mind back to gratitude? Some people find keeping a journal helpful. There are also several apps that can help you focus on positivity. Happier.com is a great website and app for cultivating positivity.

2. Organize and prioritize.

If your brain feels full trying to remember all the things you have to do and it is weighing you down (all that information gets heavy after awhile), get your to-do list down on paper (or the Notes function on your phone).

Does that idea sound overwhelming? Perhaps you need to say no to some activities this holiday season. Sometimes we remain disorganized to protect us from facing the reality: we’re simply trying to do too much.

Organize your to do list, then prioritize what is most important. Let go of the rest. You’ll be better able to enjoy what matters most this holiday.

In an article on stress management, the Mayo Clinic gives this good advice on how to say no: “If you have a hard time turning down requests, try saying, ‘No, I can’t do that now.’ Don’t hesitate — be direct. If an explanation is appropriate, keep it brief.”

3. Communicate with people who care about you.

A recent study found that having a best friend present during a stressful situation prevented a spike in cortisol, the hormone that is released when we are stressed.

The Mental Health Center at the University of Texas points out, “Talking with someone else can help clear your mind of confusion so that you can focus on problem-solving.”

Hanging out and talking with supportive friends and family make us better able to deal with stress.


Of all the prescriptions I give my patients, this can be the hardest for many to follow. We tend to believe that the best thing to do is, well, to do something. That is often true – this list includes several tips about what you can do to be healthy!Sara yoga1

But it’s also important to take time to allow your body and brain to rest. Take a bath, listen to music, dance, or take a walk just for fun. A recent study found that practicing yoga and meditation is particularly helpful in helping us relax and relieving stress and anxiety.

Find what relaxes you and enjoy it.



The positive connection between exercise and less stress has been proven by study after study. Just type “effect of exercise on stress” into Google, and you’ll see what I mean. Articles by the American Psychological Association and Anxiety and Depression Association, emphasizing the power of exercise to relieve and prevent stress, will be a couple of the first results to pop up. A Harvard Health Publication even advises, “Exercising to relax”!

Whether it is thirty minutes of intense cardiovascular training or a good stretch and lifting weights, moving your body is one of the best tools you have to reduce stress. If exercise isn’t already part of your routine, it is perfectly appropriate to start small. A short walk during lunch time or a coffee break will be enough to begin stress reduction in your body.Sam running1

If you are already active, keep it up – and remember that high intensity exercise helps you more effectively process cortisol out of your body! (Read more about high intensity interval training in my blog 8 Tips to a Healthy Weight and Active Life. The article includes links to HIIT routines.)


6.Address the physical symptoms of stress.

Stress shows up in our bodies. Headaches, jaw pain, neck and upper back and shoulder pain are common physical manifestations of stress. This discomfort can itself raise cortisol levels, throwing us into a stress-pain-stress cycle. Practicing these holiday stress management techniques can really help with this. 

Chiropractic care, such as spinal manipulation, can relieve many of these painful issues, as can therapeutic and relaxation massage. Along with exercise, chiropractic and massage will help our bodies be pain-free and stress resilient, so that we can enjoy the holidays and every day.  Other practices like yoga, pilates and meditation can also be very helpful. 


Book a chiropractic adjustment and a massage today with Balance Chiropractic and Physical Therapy by calling (434) 293-3800 or emailing [email protected]

Thanksgiving: What I’m Thankful for in 2015


pumpkin with a Happy Thanksgiving paper price tag - holiday shopping concept

With numerous studies showing that gratitude promotes health, maybe I should consider handing out prescriptions for thankfulness. Or even better, give you a chance to win a gift card to Marie Bette for telling Balance what you’re thankful for – just like this post and leave a comment with at least one thing you’re grateful for this year. Winners announced this Friday, November 27!

I’ll go first. I have a lot to be thankful for in 2015!


  1. The birth of my niece, Zoe.

Zoe made me an uncle. I was able to visit her and my sister and brother-in-law shortly after her birth, and we FaceTime every week. I have been most surprised by how quickly Zoe changes as she grows. Half the memory on my phone is now taken up with pictures of the best baby I’ve ever met, and I’m reminded to take care of myself so I can be an uncle who is around for a long time to come.


  1. The birth of Dr. Eng’s baby, Hannah.

I’ve also celebrated the birth of Dr. Eng’s daughter, who arrived last month. Everyone at Balance is happy that Hannah and Dr. Eng are doing well.


  1. Trying hot yoga for the first time.

As I wrote in a blog about my first yoga experience, it’s good to try new things. Getting in a rut of doing the same exercises over and over doesn’t give your body a chance to fulfill its greatest health potential and can even result in a repetitive strain injury. Realizing I needed more flexibility training, I took a hot yoga class earlier this year – and I liked it! I’ve attended several classes since and am making it a regular practice.


  1. Hiring Dong Ha, a massage therapist and physical therapy assistant for Balance.

I’m constantly thinking about how Balance can offer the best services to our patients and recently hired Dong Ha to offer therapeutic massage. Dong brings to Balance over twenty years of experience as a physical therapist and great massage skills. I am delighted that Balance patients are now able to receive massage as part of their treatment plan.


  1. Plans to move Balance to a bigger space, coming soon.

In early 2016, Balance will be moving into renovated space in the historic King Lumber Company Warehouse on Preston Avenue. Just a quarter mile away from our current office, the new location will be larger, allowing us more room for physical therapy and for performance enhancement services. The new office will also have more parking. Stay tuned to our blog and Facebook for updates on this exciting move!


  1. Introducing Gray Cook at the Virginia Chiropractic Association Fall Convention.

Gray Cook is the founder of Functional Movement and a professional hero of mine. Gray’s work has significantly influenced my professional development and my patient care. It was an honor to introduce him when he spoke to Virginia chiropractors at our fall convention.


And last but certainly not least…


  1. My patients.

I hope to be learning as long as I’m living, and I learn a lot from you, my patients! You are a wonderful source of new information. You’ve told me about therapies that you have had success with at other places. You’ve given me suggestions for good places to eat in Charlottesville and when traveling, hotels to stay in while visiting Costa Rica, places to visit in Paris, the best place to try hot yoga in Charlottesville… Each of you makes it really fun to come to work.


Thank YOU for choosing Balance Chiropractic as your partner in health in 2015. I look forward to helping you stay strong and healthy in 2016.