Our bodies need specific vitamins and minerals to help synthesize proteins, enhance muscular growth and improve blood flow and bone density. Increased activity requires more emphasis on making sure we have proper nutrition and eating foods with Vitamin K and Vitamin D can help improve many functions within the body.
Proven Benefits: Helps blood coagulation to prevent hemorrhages, increased bone density, decreased stiffness in the arteries, improved brain function, staves off memory-loss and other symptoms of Alzheimer’s disease, may decrease cancer cell growth.
Foods with Vitamin K1: Green leafy vegetables
Foods with Vitamin K2: beef, chicken, fermented foods like sauerkraut, kefir, kimchi, cheese and natto (fermented soy).
Recommended Intake Vitamin K: Males: 19yrs old and older 120 mcg (micrograms) Females: 19 yrs old and older 90 mcg
Proven Benefits: Blood pressure regulation, bone growth, calcium balance, hormone production, immune function, nervous system function.
Foods with Vitamin D: Beef liver, Egg yolks, Fish (e.g., flounder, herring, salmon, trout, and tuna), Fish oil and cod liver oil, mushrooms, fortified milk.
Other ways to get Vitamin D: 10-15 minutes in the sun provides 2000 IU.
Recommended Intake Vitamin D: 15 mcg (600 IU) for both males and females. Scientific research shows need for greater amounts of Vitamin D with adults needing up to 50 mcg (2000 IU) combining Vitamin D from foods with a Vitamin D supplement.
Vitamin D3 (cholecalciferol) is the most bioavailable form of Vitamin D. When combined with Vitamin K2 Vitamin D becomes a powerhouse for bone and immunity support.
When you’re in pain, the standard options — pain pills, rest, and traditional rehab — can feel frustratingly slow. At Total Body Works in Colorado Springs, we believe there’s a better way. ARPwave Therapy accelerates recovery by addressing the root cause of pain: how your nervous system communicates with your muscles.
“Masking pain doesn’t fix the problem. Our approach goes deeper by retraining your nervous system, so you’re not just feeling better — you’re actually moving better and healing faster,” says John Marshall, owner and founder of Total Body Works.
Why ARPwave Beats Traditional Pain Treatments
Pain pills can mask symptoms — but they don’t fix the root cause of the problem. According to the Mayo Clinic, “Pain medicines can temporarily relieve discomfort but often don’t treat the underlying issue causing pain.” Over time, this approach can lead to:
ARPwave Therapy takes a completely different approach. Instead of numbing the pain, it works at the neurological level to retrain your body, restore proper muscle activation, and correct faulty movement patterns. This means faster recovery, improved function, and long-term results — without medication or invasive procedures.
Why Traditional Physical Therapy Can Take Too Long
Standard rehab often focuses on surface-level muscle strengthening, not the neurological patterns that caused the problem. This means recovery can take months — or never fully resolve the issue.
How ARPwave Is Different
If you’re ready to move beyond pain pills and slow rehab, ARPwave may be your solution.
Schedule your consultation at Total Body Works in Colorado Springs today — call 719-339-0690.
Pickleball is exploding in popularity here in Colorado Springs, but with the fun comes the risk of injuries — especially to shoulders, knees, and joints. Whether you’re smashing serves or diving for shots, these high-intensity movements can take a toll on your body. That’s where ARPwave Therapy at Total Body Works comes in.
“While pickleball is booming, so are shoulder and knee injuries. With ARPwave, we help players get back on the court faster and move with confidence without risking long-term damage,” says John Marshall, owner and founder of Total Body Works.
High-impact sports like pickleball and tennis demand strength and balance — but without proper recovery, this often leads to injuries. The CDC confirms that “regular physical activity… improves bone strength, balance and coordination; reduces risk of falls.” ARPwave accelerates rehabilitation and neuromuscular re-education, helping you stay confident and agile on the court — without the sidelines.
Why Racquet Sports Lead to Injuries
Sports like pickleball, tennis, and racquetball demand quick direction changes, explosive movements, and repetitive swings. This often leads to:
How ARPwave Keeps You on the Court
Unlike traditional recovery methods that just manage symptoms, ARPwave retrains the nervous system to restore muscle function and eliminate compensation patterns. This means:
Don’t let pain keep you on the sidelines. If you love pickleball or tennis, ARPwave can help you stay strong, mobile, and competitive.
Contact Total Body Works in Colorado Springs to learn how ARPwave supports active adults like you — call 719-339-0690.
Shoulder pain can make even everyday activities—reaching overhead, lifting groceries, or sleeping comfortably—frustrating and painful. At Total Body Works in Colorado Springs, our ARPwave Shoulder Reset protocol is designed to address the root cause of shoulder dysfunction, helping you regain mobility, strength, and confidence.
The Shoulder Reset is a specialized neuromuscular therapy protocol that uses ARPwave technology to re-educate your muscles and nervous system. By combining electrical stimulation, muscle activation, and guided movement, this therapy helps:
This approach goes beyond traditional physical therapy or standard rehab, targeting the neurological communication between the brain and muscles that is often the root cause of persistent shoulder pain.
Whether you’re a pickleball enthusiast, tennis player, or just trying to maintain independence, the Shoulder Reset helps you move better, recover faster, and reduce your risk of future injuries.
As the Mayo Clinic notes, “Hyperbaric oxygen therapy… enhances the growth of new blood vessels and tissues. Supporting immune system activity.” (mayoclinic.org) While ARPwave is not HBOT, the principle of targeting the underlying physiological processes for faster, deeper recovery aligns with this expert insight. ARPwave focuses on neuromuscular re-education to restore function and accelerate healing safely and effectively.
Shoulder pain doesn’t have to slow you down. With ARPwave Shoulder Reset in Colorado Springs, you can regain mobility, strengthen muscles, and return to the activities you love.
Schedule a private consultation at Total Body Works today and experience how ARPwave can transform your recovery.
At Total Body Works, we understand that staying active matters — not just for today, but for long-term health. As the CDC highlights, “regular physical activity helps prevent many chronic diseases… improves bone health; balance and coordination; and helps people live independently longer.” That’s why ARPwave Therapy isn’t just about reducing pain — it’s about retraining your nervous system to improve how you move, heal, and reclaim independence.
“Our goal isn’t just to reduce pain — it’s to retrain your body so you can move and live without limitations. ARPwave allows us to do that faster and more effectively than traditional methods,” says John Marshall, owner and founder of Total Body Works.
What Is ARPwave Therapy?
ARPwave stands for Accelerated Recovery Performance, and it’s based on the science of neuromuscular re-education. Unlike traditional therapy that focuses on treating symptoms, ARPwave targets the root cause: the nervous system’s control over your muscles. When the nervous system fires incorrectly, muscles shut down, compensation patterns form, and pain follows.
ARPwave resets that communication, restoring proper muscle function so your body can move the way it was designed.
Who Can Benefit from ARPwave?
Why It’s Different From Traditional Rehab
If you want to recover faster, move better, and get back to what you love, ARPwave may be the solution you’ve been waiting for.
Ready to experience ARPwave in Colorado Springs? Contact Total Body Works today for a private consultation — call 719-339-0690.
If you’ve spent any time in a gym or wellness center lately, you’ve probably seen people rolling around on cylindrical pieces of foam, often grimacing while doing so. That’s foam rolling—a form of self-myofascial release that’s gone from niche practice to mainstream fitness essential. But what exactly are the benefits of foam rolling, and why should you consider adding it to your routine?
What Is Foam Rolling?
Foam rolling involves using a firm foam cylinder to apply pressure to specific muscle groups. By slowly rolling over these areas, you help break up adhesions, reduce muscle tightness, and promote blood flow. It’s a self-massage technique aimed at relieving tension and improving movement.
Top Benefits of Foam Rolling
1. Relieves Muscle Soreness and Tension
One of the most popular reasons people foam roll is to ease sore muscles. By stimulating blood flow and releasing muscle knots (trigger points), foam rolling can speed up recovery after intense workouts.
2. Improves Flexibility and Range of Motion
Regular foam rolling can help lengthen and loosen tight muscles and fascia—the connective tissue that surrounds muscles. This can enhance flexibility and improve your overall range of motion, making everyday movements and exercises easier and more effective.
3. Boosts Circulation
The rolling motion helps to increase circulation by stimulating blood flow to the muscles. Better circulation means more oxygen and nutrients are delivered to your tissues, helping them recover and function better.
4. Reduces Risk of Injury
By keeping your muscles supple and balanced, foam rolling can help reduce muscular imbalances and tightness that often lead to injury. It’s a proactive way to maintain muscle health and joint function.
5. Enhances Athletic Performance
Looser, more flexible muscles can lead to improved performance. Athletes often foam roll as part of their warm-up to prepare the body for movement, and as part of recovery to help muscles bounce back faster.
6. Supports Stress Relief
While foam rolling can be physically intense, it also offers a moment of mindfulness and body awareness. Focusing on breathing and muscle sensations during foam rolling can help reduce overall stress and tension.
Tips for Effective Foam Rolling
Go Slow: Don’t rush. Move slowly over tight areas, and spend extra time on sore spots.
Breathe Deeply: Stay relaxed and breathe through any discomfort.
Avoid Joints and Bones: Stick to soft tissue and avoid rolling directly over joints or the spine.
Stay Consistent: A few minutes a day can make a big difference over time.
Final Thoughts
Foam rolling might look a little odd, and yes, it can be uncomfortable at times. But the benefits it offers—from reducing soreness to improving flexibility—are hard to ignore. Whether you’re an athlete, desk worker, or just someone trying to move and feel better, foam rolling is a simple tool with powerful results.
Whether you’re gearing up for a light jog, a high-intensity workout, or a weightlifting session, the
importance of warming up cannot be overstated. A proper warm-up is an essential component
of any exercise routine, laying the groundwork for a more effective, safer, and enjoyable
workout. In this blog, we’ll dive into why warm-ups are crucial, the benefits they offer, and how
to properly incorporate them into your fitness regimen.
What Is a Warm-Up?
A warm-up consists of low-intensity exercises or movements that gradually prepare the body for
more strenuous activity. The goal of a warm-up is to increase the body’s core temperature,
boost blood flow to muscles, and enhance joint mobility. It’s typically performed before engaging
in more intense physical activity and can vary depending on the type of exercise you’re planning
to do.
Warm-ups can generally be broken down into two main categories:
The Key Benefits of Warming Up
Injury Prevention
One of the primary reasons to incorporate a warm-up into your exercise routine is to reduce the
risk of injury. Cold muscles are stiff and more prone to strains, tears, and sprains. Warming up
increases the elasticity of the muscles, tendons, and ligaments, making them more flexible and
resilient. This is especially important for activities involving quick movements or heavy lifting,
where the risk of injury is higher without proper preparation.
Improved Blood Flow and Oxygen Delivery
A warm-up boosts circulation by increasing your heart rate, which leads to better blood flow
throughout the body. With more blood circulating, oxygen and nutrients are delivered more
efficiently to your muscles, enhancing their performance. This ensures that your body is better
equipped to handle the demands of your workout, whether you’re running, lifting weights, or
performing high-intensity interval training (HIIT).
Enhanced Muscle Performance
Warming up activates and engages the muscles you plan to use during your workout. When
muscles are warmed up, they contract and relax more efficiently, allowing you to perform at a
higher level. For example, a dynamic warm-up that mimics the movements of your
workout—such as bodyweight squats or lunges before a leg day—can increase muscle
strength, endurance, and coordination.
Increased Joint Mobility
Many warm-up exercises involve movements that help lubricate the joints, which reduces
stiffness and enhances range of motion. This is crucial for activities like weightlifting, running, or
sports where joint mobility is vital. Proper warm-ups ensure that your joints are flexible and
better prepared for the full range of motion required in certain exercises, reducing the likelihood
of strains or joint-related injuries.
Mental Preparation
Warming up isn’t just for your body—it’s also important for your mind. A proper warm-up gives
you time to focus, clear your mind, and mentally prepare for your workout. This period of
preparation can help you shift your attention to your performance goals, improve your focus,
and boost your overall motivation.
Better Flexibility and Range of Motion
Dynamic stretching, a key part of the warm-up process, helps improve flexibility by gently
stretching muscles through movement rather than holding them in a static stretch. This type of
stretching also improves joint range of motion, helping you move more freely during your
workout. Over time, regular dynamic warm-ups can even enhance your flexibility in the long run.
How to Warm Up Effectively
To ensure that your warm-up is effective, here are some key tips:
Start Slow and Gradually Increase Intensity: Begin with light aerobic activity to gradually raise
your heart rate. This could include a brisk walk, light jog, or gentle cycling. The idea is to
gradually increase your body temperature without tiring yourself out.
Incorporate Dynamic Movements: After your light cardio, include dynamic stretches that
mimic the movements you’ll perform in your workout. For example, if you’re preparing for a leg
workout, do leg swings, walking lunges, or hip circles to loosen up your hip flexors and legs.
Focus on Areas That Will Be Used: Pay extra attention to the muscles and joints that will be
most active during your exercise. If you’re about to go for a run, focus on stretching your calves,
hamstrings, and quads. If you’re lifting weights, warm up your shoulders, wrists, and core.
Don’t Rush the Warm-Up: A good warm-up should last about 5-10 minutes. It’s not just a
quick checkmark on your to-do list—it’s an important step to prepare both your body and mind.
Take your time to ensure you properly increase your body temperature and activate your
muscles.
**Avoid Static Stretching Before Exercise
Creatine is a supplement that many people seem to be curious about but just do not
know enough about it to feel confident adding it into their diet. So let us dive into what
Creatine is and how it can be beneficial and what information to be aware of with it!enough of it.
What is Creatine?
Creatine is made naturally in our bodies and is found
in our muscles and brain. It is compromised of amino acids (building blocks of proteins).
Creatine helps our body make energy specifically when a lot of power is needed quickly
and at one time. This is done by providing big bursts of energy at a time like sprinting or
heavy lifting. Creatine as a whole is an energy boost for the muscles in our bodies
including that big one in our head, the brain.
How much Creatine Should We Be Taking?
Just like with everything we put in our bodies it is important to know the right
amount of Creatine to take. If you take too much it could potentially be harmful. And if
you take too little then obviously you probably aren’t reaping the benefits of it like you
should! So how much should you take in a single day? It is recommended that you take
3-5 grams every day. There are some people who are concerned about if Creatine can
harm your kidneys and liver but that is false! Creatine is here to improve muscle mass,
cognitive function, and cardiovascular fitness.
People who should avoid taking Creatine
As stated above Creatine does not harm your liver and kidneys but there are
people who should avoid taking creatine and those are
* People with kidney or liver disease
* Pregnant or breastfeeding women
* Children
Research is limited on the affects of creatine when it comes to women who are
pregnant or breastfeeding and or children.
Benefits of Taking Creatine
There are quite of few benefits of implementing creatine into your daily routine.
Some of those include enhanced athletic performance, increased muscle mass,
increased cognitive function, improved cardiovascular fitness, and has potential in
therapeutic applications.
Creatine enhances athletic performance through high intensity but short duration
activities. It increases strength and power output. Improves sprint performance and
enhances muscle recovery between intense exercise bouts. It does this by making more
ATP (energy cells).
This supplement also increases muscle mass. It helps older adults combat age
related muscle loss. And it also helps the body retain and hold more water while
absorbing more protein. Appropriate water retention and protein absorption helps
increase those big muscles in our bodies!
Next is the increase in cognitive function! Creatine helps immensely in our brain
health. It helps improve
This supplement gives the brain cells more energy and protects the brain from
harm while increasing those energy making chemicals again. This is typically seen more
in older adults between he ages of 66 to 76 or those with certain diseases. It can also
affect those who are under metabolic distress, such as people who are on vegetarian or
vegan diets.
Creatine also helps improve cardiovascular fitness, which has been shown to
help
It can help the heart work less hard and keep your body cooler during workouts so you
can in turn work harder and longer! While there are more studies being conducted,
there is potential in Creatine helping with therapeutic applications. Such as the benefits
on Muscular Dystrophy, Parkinson’s, and Amyotrophic Lateral Sclerosis.
Side Effects and Risks
While there are very minimal risks when it comes to taking creatine there are
some side effects that some people can face. Those side effects include minimal weight
gain which can be due to water retention in muscle tissues. Some people have reported
some gastrointestinal issues like stomach discomfort, nausea, and diarrhea. This can
be due to taking too much creatine at once. It usually is resolved by reducing the
amount to 2- 5grams rather than “loading” the amount. Which means taking an excess
amount to reap more benefits quicker. Lastly, creatine can cause dehydration, again this
is due to the water retention in muscles which may lead to dehydration. So, it is
extremely important if you are or plan on taking creatine every day, make sure you drink
plenty of fluids!
Wrap it up!
Creatine is an amazing supplement with a lot of benefits when it comes to
athletic performance and overall everyday body function. Many people think that only
athletes can take creatine but as we stated above there are many benefits to taking it
for everyone, especially older adults. So do yourself a favor and add it in and get a
better functioning body!
Magnesium is one of the most important minerals in the human body, yet it often flies under the
radar when people think about essential nutrients. Despite its understated profile, magnesium
plays a pivotal role in various bodily functions, including muscle function, energy production, and
the maintenance of a healthy heart. In this blog post, we will explore the significance of
magnesium, its benefits, and how to ensure you’re getting enough of it.
What is Magnesium?
Magnesium is a naturally occurring mineral that is involved in over 300 biochemical reactions in
the body. It is the fourth most abundant mineral in the human body, with about 60% of it found in
bones, 27% in muscles, and the rest in tissues and fluids. Magnesium is vital for many bodily
functions, including maintaining normal muscle and nerve function, regulating blood sugar
levels, and promoting healthy blood pressure.
The Health Benefits of Magnesium
How Much Magnesium Do You Need?
The Recommended Dietary Allowance (RDA) for magnesium varies by age, sex, and life stage.
For adult women, the RDA is about 310-320 mg per day, and for adult men, it is 400-420 mg per
day. Pregnant and breastfeeding women have slightly higher magnesium needs.
Magnesium is found in many foods, particularly plant-based sources. Here are some excellent
dietary sources of magnesium:
* Leafy Green Vegetables: Spinach, kale, and Swiss chard are rich in magnesium.
* Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are excellent
sources.
* Whole Grains: Brown rice, oats, quinoa, and whole wheat are high in magnesium.
* Legumes: Beans, lentils, and chickpeas are magnesium-rich foods.
* Fish: Fatty fish like salmon and mackerel contain good amounts of magnesium.
* Bananas and Avocados: These fruits provide magnesium and other essential nutrients.
In addition to food, magnesium supplements are available in various forms, including
magnesium citrate, magnesium oxide, and magnesium glycinate. However, it’s always best to
get magnesium from whole food sources if possible.
Signs of Magnesium Deficiency
Magnesium deficiency is relatively common, particularly in individuals with poor dietary habits,
those who suffer from digestive disorders, or those who are chronically stressed. Symptoms of
magnesium deficiency include:
* Muscle cramps or spasms
* Fatigue or weakness
* Nausea or vomiting
* Loss of appetite
* Irregular heart rhythms
* Sleep disturbances
* Anxiety or irritability
To Wrap it Up
Magnesium may not always get the attention it deserves, but its impact on overall health is
undeniable. From supporting muscle function to promoting heart health and regulating blood
sugar levels, magnesium is a cornerstone of good health. By incorporating magnesium-rich
foods into your diet or considering supplementation, if necessary, you can reap the many
benefits this essential mineral offers. Always remember that balance is key—too much
magnesium can also lead to adverse effects, so it’s important to maintain a proper intake level.
If in doubt, seek advice from a healthcare provider to ensure you’re meeting your magnesium
needs.
Whether you’re looking to boost your energy levels, improve your sleep, or support your heart,
magnesium is a mineral that should not be overlooked in your journey toward optimal health.
Inflammation is a natural response by your body’s immune system to injury, infection, or harmful pathogens. While acute inflammation is essential for healing, chronic inflammation is a different story. It can contribute to a range of health problems, from heart disease to diabetes, autoimmune conditions, and even cancer. One of the most overlooked contributors to chronic inflammation is the food we eat.
Some foods can promote inflammation in the body, increasing the risk of these chronic diseases. In this blog, we’ll explore the inflammatory foods to avoid for better health and how making mindful dietary changes can support your body’s fight against long-term inflammation.
What Are Inflammatory Foods?
Inflammatory foods are those that can trigger or worsen inflammation in the body. These foods tend to be high in sugars, unhealthy fats, and processed ingredients. Over time, a diet rich in inflammatory foods can promote the release of pro-inflammatory chemicals, which can damage tissues and organs, leading to chronic conditions.
Common Inflammatory Foods to Avoid
1. Refined Sugars and Sweets: One of the main culprits of inflammation is refined sugar. Foods like sugary snacks, sodas, and desserts cause a spike in blood sugar levels. This results in the body producing more insulin, which can lead to chronic inflammation. High sugar intake also encourages the release of cytokines, which are inflammatory molecules in the body.
Alternatives: Choose naturally sweet fruits or use small amounts of honey or maple syrup in moderation.
2. Processed Foods: Highly processed foods like fast food, packaged snacks, and frozen meals are often loaded with refined carbs, unhealthy fats, and additives. These foods can trigger inflammatory responses in the body. They also lack essential nutrients that are important for reducing inflammation.
Alternatives: Opt for whole foods like fresh vegetables, fruits, whole grains, and lean proteins.
3. Trans Fats: Trans fats, commonly found in processed baked goods, margarine, and fried foods, are notorious for causing inflammation. These artificial fats increase LDL (bad) cholesterol and decrease HDL (good) cholesterol, promoting heart disease and inflammation.
Alternatives: Use healthy fats like olive oil, avocado, or nuts in your cooking instead of processed oils.
4. Refined Carbohydrates: White bread, pastries, and pasta made from refined grains can quickly spike blood sugar levels, which in turn causes inflammation. Over time, a diet high in refined carbs can lead to insulin resistance and contribute to conditions like type 2 diabetes.
Alternatives: Choose whole grains like quinoa, brown rice, and whole-wheat bread for better blood sugar control.
5. Fried Foods: Foods that are deep-fried or cooked at high temperatures can lead to the formation of advanced glycation end products (AGEs). These compounds promote inflammation and increase oxidative stress in the body. Fried foods also contain unhealthy fats that contribute to inflammation.
Alternatives: Opt for grilling, steaming, or baking your food for healthier cooking methods.
6. Red and Processed Meats: Red meats like beef and lamb, as well as processed meats like sausages, bacon, and hot dogs, contain high levels of saturated fats and certain preservatives that are known to trigger inflammation. These meats can increase the levels of inflammatory markers in the body and contribute to chronic conditions such as heart disease.
Alternatives: Choose leaner proteins such as fish, poultry, beans, and plant-based options like tofu and tempeh.
7. Alcohol: Excessive alcohol consumption can lead to a range of health problems, including inflammation. Alcohol can irritate the digestive tract and affect the liver, both of which are involved in regulating inflammation in the body. Chronic alcohol use may exacerbate conditions such as arthritis and liver disease.
Alternatives: If you drink, do so in moderation. Herbal teas or sparkling water with a splash of lemon can also be refreshing and anti-inflammatory.
8. Dairy (for some people): While dairy can be an excellent source of calcium and vitamin D, it can also cause inflammation in some individuals, especially those who are lactose intolerant or sensitive to casein, a protein found in milk. Inflammatory reactions can vary from digestive discomfort to joint pain.
Alternatives: If dairy is an issue, try plant-based alternatives like almond milk, soy yogurt, or coconut cheese.
How to Combat Inflammation with Food
Instead of focusing on what to avoid, it’s equally important to highlight what to incorporate into your diet to fight inflammation. Consider adding the following anti-inflammatory foods:
Omega-3 Fatty Acids: Found in fatty fish like salmon, chia seeds, and flaxseeds, omega-3s are powerful anti-inflammatory agents.
Fruits and Vegetables: Rich in antioxidants, vitamins, and fiber, these foods, especially dark leafy greens, berries, and cruciferous vegetables, can help fight inflammation.
Nuts and Seeds: Almonds, walnuts, and seeds are packed with healthy fats and antioxidants that can reduce inflammation.
Herbs and Spices: Turmeric, ginger, garlic, and cinnamon are known for their anti-inflammatory properties.
Whole Grains: Brown rice, oats, and quinoa are fiber-rich and can help regulate blood sugar and inflammation levels.
To Wrap it Up
Inflammation is a natural response, but when it becomes chronic, it can contribute to a range of health problems. By being mindful of the foods that promote inflammation and choosing anti-inflammatory alternatives, you can support your body’s health and reduce the risk of chronic conditions. So, instead of focusing solely on what to avoid, embrace a diet filled with whole, nutrient-dense foods that promote healing and well-being. Remember, every meal is an opportunity to nourish your body and reduce inflammation—make it count!
