General Guidelines for Exercise & Nutrition

To get the best metabolic boost from your workouts, you want to do a full body workout.  To maximize your lifts, a push day and pull day format works best.

– Push days are chest, shoulders, triceps, quads and calves
– Pull days are hamstrings, lats, biceps, posterior shoulders

Two options:
– Push, pull, off day then repeat
– Push day, off day, pull day, off day then repeat

Start with leg exercises first then finish with chest, back and arms. Cardio can be done on lift days or on off days (your choice!) it just needs to be a minimum of 30 minutes 3x/week.

In regards to nutrition/diet here are some key things you can incorporate to get you on the right track.

– 5 meals per day spaced about 2-2 1/2 hours apart
– 3 meals and 2 snacks
– Always eats breakfast, preferably within 30 minutes of waking up

Breakfast should be a protein based meal (at least 20 grams). Think eggs, Greek yogurt, peanut butter/almond butter, or a protein shake/bar to start off your day.

Post workout meals should be protein and carb based to begin muscle repair. It’s a good idea to get protein into your system within 30 minutes from when finish up.

A few other helpful tips!

-Eat plenty of fruits and veggies daily
-Daily protein intake should equal 1 gram per ideal body weight
-Daily water intake should be roughly 1 oz/lb of body weight (e.g 120oz if 120 lbs)

Keep in mind these are general guidelines.  If you would like more information or a more sport specific diet please schedule an appointment with Dr. Frederico Pacheco, D.C. at 303-925-1050 or book online at

Sports Chiropractic

We provide many options to treat your injury and stimulate healing and recovery. From overuse injuries to acute injuries we have the tools needed to treat you.

Physical Therapy

Our Doctor of Physical Therapy (DPT) has completed extensive education on manual therapy techniques and exercise prescription specifically biased towards an outpatient, orthopedic population.

Dry Needling

Functional Dry Needling is a therapeutic treatment procedure that involves multiple advances of a filament needle into the muscle in the area of the body which produces pain and typically contains a trigger point.

Just Move No Excuses

The biggest pitfall for most people when it comes to exercise or personal care is time. How many times have you heard some one say; “I don’t have time” or “there are not enough hours in the day.” Well, I have a solution just for you -calisthenics. more “Just Move No Excuses”

Spinal Stenosis

A recent study and its findings were released regarding treatment for lumbar spinal stenosis lead by one of my former professors Anthony Delitto, an expert in conservative rehabilitation of the lumbar spine. The study was the first of its kind in which patients who were diagnosed with lumbar spinal stenosis were randomly placed into treatment groups, nonsurgical versus surgical. Studies in the past that have looked at nonsurgical versus surgical approaches to managing this condition allowed the participants to self select their treatment group. more “Spinal Stenosis”

The Importance of Electrolytes

As we sweat we lose 1-2 liters of water per hour. When we lose water we lose electrolytes. Most commonly people think of sodium. Sodium is important for the body’s water regulation, it helps with heart function and is a key component in muscle contraction. Fortunately the typical American diet contains enough sodium that deficiency would be rare in most cases. However, if you are an endurance athlete depletion may become an issue after about 3 hours of sustained physical activity. more “The Importance of Electrolytes”

Cervicogenic Headaches

Are you suffering from headaches that do not improve with over the counter or prescription medication? Then you might be one of many who suffer from a secondary headache caused by cervical origin (as opposed to vascular origin) termed cervicogenic headache (CGH). It is estimated that approximately 15–20% of all headaches experienced are of cervical origin. more “Cervicogenic Headaches”

The Roads to Recovery

Whether you are recovering from overuse injuries, surgery or just aches and pains from your daily activities there are multiple different roads to be considered regarding your plan of care. It can take one (not likely) or many more treatment options to help you achieve a pain-free status with improved function and improved quality of life. Before deciding which one would be the most effective for you, an examination/evaluation must be performed by your practitioner to help determine the root cause of your symptoms. Below are the objective measures that will be assessed and treatments to improve each limitation. Depending on how many dysfunctions are present on your evaluation, this can determine an appropriate plan of care. more “The Roads to Recovery”

Basic Terminology of an MRI Report

There is a lot of unfamiliar terminology when it comes to a radiologist’s report of findings regarding the images of your spine. So I will try to make it easier for you to understand what it all really means! Also, please remember that the MRI of your spine will commonly have incidental findings that do not correlate with your subjective report or with our clinical examination. These findings will not be ignored, but treatment for your condition will focus on those findings that diagnose your source of pain. more “Basic Terminology of an MRI Report”