Dominion Chiropractic Clinic

Dominion Chiropractic Clinic Our office is dedicated to extending and improving the quality of the lives of every patient Our goal is to get you pain free and optimize your quality of life!

We have been helping relieve your friends’ and family’s pain for over 30 years. Whether it is eliminating back pain, neck pain, headaches, migraines or helping with sports injuries, work injuries or auto accident injuries, we're here for you. Dominion Chiropractic Clinic also specializes in weight loss, detox and massage therapy. Contact us today at (804) 271-7920. Find us on Twitter at !

We just received another great review on Google:
08/21/2026

We just received another great review on Google:

08/20/2026

🧬 DAY 12 OF 15: WE DON’T ALL AGE AT THE SAME SPEED

Your chronological age is simply the number of years you’ve been alive.

But your biological health can tell a very different story.

Two 50-year-olds can have dramatically different:

• Muscle mass
• Cardiovascular fitness
• Metabolic health
• Blood pressure
• Body composition
• Mobility
• Cognitive function

One person may be physically capable of doing almost anything.

Another may already struggle with stairs, balance, or basic activities.

👉 Today’s challenge:

Don’t obsess over your birth certificate.

Focus on what you can influence and keep in mind, YOU CAN turn back your biological clock!

💪 Muscle
❤️ Cardiovascular fitness
⚖️ Body composition
😴 Sleep
🥩 Nutrition
🩺 Blood pressure and metabolic health
🚶 Physical activity

You can’t stop the clock

But you can influence what happens while it runs.

📞 Dominion Chiropractic Clinic
804-271-7920

08/20/2026

⚡ DAY 11 OF 15: STRENGTH ISN’T THE WHOLE STORY

Here’s something interesting about aging:

It’s not just how strong you are. It’s how quickly you can produce force.

That’s called power.

Power becomes important for everyday life:

- Catching yourself when you trip.
- Getting up quickly.
- Climbing stairs.
- Reacting to an unexpected obstacle.
- Playing sports.

As we age, maintaining strength is important—but maintaining the ability to move quickly and confidently matters too.

👉 Today’s longevity challenge:

Train your body to move with intention.

Lower-body power options:

* Sit-to-stand with speed — Stand from a chair as quickly as comfortable, then slowly sit back down. Great starting point.

* Fast step-ups — Step onto a low platform, driving through the leg and standing tall. Use a rail or support if needed.

* Step-up + knee drive — Step up and drive the opposite knee upward. Trains balance, coordination and force production.

* Rapid calf raises — Rise onto the toes quickly, lower under control.

* Light sled push — Excellent option because the participant controls the resistance and there’s no need to absorb a landing.

Upper-body options:

* Medicine-ball chest pass — From a stable standing or seated position, explosively throw a light medicine ball to a partner or wall.

* Medicine-ball scoop toss — Light ball, controlled stance, rotate through the hips and throw forward.

* Cable or resistance-band punches — Rapid but controlled pressing motion against light resistance.

* Medicine-ball overhead throw — Only for individuals with appropriate shoulder mobility and control.

Full-body options:

* Kettlebell deadlift → fast stand — Use a light kettlebell and emphasize driving through the hips quickly.

* Farmer’s carry with brisk walking — Moderate load + purposeful walking. This combines strength, posture, gait and stability.

* Sled push/pull — Probably one of my favorite choices for the 60+ population because it allows relatively high force production without the landing forces associated with jumping.

* Low step-up intervals — Alternating legs at a deliberately faster but controlled pace.

The goal isn’t to become an athlete.

It’s to maintain athleticism as you age.

📞 Dominion Chiropractic Clinic
804-271-7920

08/18/2026

💊 DAY 10 OF 15: STOP LOOKING FOR THE MAGIC PILL

NAD.

NMN.

Resveratrol.

Creatine.

Vitamin D.

Omega-3s.

The longevity supplement industry is enormous.

But here’s something important:

Supplements should not replace the fundamentals.

Before you spend hundreds of dollars on a longevity stack, ask yourself:

🏋️ Am I exercising consistently?

🥩 Am I eating appropriately?

😴 Am I sleeping enough?

🚶 Am I moving throughout the day?

⚖️ Is my body composition healthy?

❤️ Am I maintaining meaningful relationships?

🩺 Do I know my basic health numbers?

Supplements have a role for people and do help optimize your function when not taken randomly.

But don’t major in the minors.

Master the fundamentals first.

📞 Dominion Chiropractic Clinic
804-271-7920

08/17/2026

🧠 DAY 9 OF 15: EXERCISE IS BRAIN HEALTH

Most people think exercise is for:

💪 Muscle
❤️ Heart
🔥 Burning calories

But exercise also matters for the brain.

Regular physical activity supports cardiovascular health, blood flow, metabolic health, mood, cognition, and healthy aging. Studies have shown exercises is great for mental health as well!

Your brain and body aren’t separate systems. They’re connected.

When you improve your physical capacity, you’re also creating an environment that supports overall brain and body health.

👉 Today’s challenge:

Don’t exercise simply to burn calories.

Exercise because you want your brain and body functioning well decades from now.

Move for your future—not just your mirror.

📞 Dominion Chiropractic Clinic
804-271-7920

08/17/2026

🚶‍♂️ DAY 8 OF 15: THE CARDIO YOU CAN ACTUALLY RECOVER FROM

You’ve probably heard the term:

ZONE 2.

Zone 2 Cardio: The “Easy” Work That Builds Your Engine. Zone 2 cardio is steady-state aerobic exercise performed at an intensity where your body is primarily using its aerobic system.

So how do you find your Zone 2?

A practical starting point is roughly 60–70% of your estimated maximum heart rate.

But heart rate isn’t perfect. A better real-world test is the talk test:

👉 You should be breathing noticeably harder, but still able to carry on a conversation in complete sentences.

If you’re gasping for air or can only get out a few words, you’re probably above Zone 2.

If you can comfortably carry on a long conversation without any increase in breathing effort, you’re probably below it.

Great Zone 2 options:
🚶 Incline walking
🚴 Cycling
🏃 Easy jogging
🚣 Rowing
🥾 Hiking

The goal isn’t to go as hard as possible.

The goal is to accumulate time.

Start with 30–45 minutes, 2–4 times per week, and gradually build toward longer sessions as your aerobic fitness improves.

Zone 2 isn’t flashy—but building a bigger aerobic engine pays dividends in longevity, metabolic health, recovery, and performance.



It generally refers to relatively low-to-moderate intensity aerobic exercise that you can sustain for a prolonged period.

Think:

🚶 Brisk walking
🚴 Cycling
🏃 Easy jogging
🏊 Swimming

The goal isn’t to destroy yourself.

The goal is to build your aerobic engine while keeping the intensity sustainable.

A good aerobic session should challenge you without leaving you completely destroyed for the next several days.

👉 Today’s challenge:

Try 30–45 minutes of sustainable aerobic exercise.

You should feel like you’re exercising—but you should still be able to maintain a conversation with some effort.

Longevity requires fitness you can sustain.

📞 Dominion Chiropractic Clinic
804-271-7920

08/15/2026

🔥 DAY 7 OF 15: LONGEVITY STARTS WITH METABOLIC HEALTH

You don’t have to wait until you develop diabetes or cardiovascular disease before caring about metabolic health.

Pay attention to:

• Waist circumference
• Blood pressure
• Blood glucose
• Cholesterol and triglycerides
• Physical activity
• Muscle mass
• Diet quality

One of the biggest problems with the American diet is how easy it is to consume LARGE amounts of calories from highly processed foods without feeling satisfied. And while doing so ingesting very dangerous ingredients.

A whole-food, single ingredient meal isn’t the same as ultra-processed food that is engineered to be extremely easy to over consume and pollute your body.

👉 Today’s challenge:

Look at the ingredient label on one packaged food you eat regularly. Can you even pronounce the ingredients? You want as few ingredients as possible.

Know and care about what you’re putting into your body. Study and learn what ingredients are in your food.

📞 Dominion Chiropractic Clinic
804-271-7920

08/13/2026

😴 DAY 6 OF 15: YOUR BODY DOESN’T RECOVER WHILE YOU’RE TRAINING

It recovers while you’re recovering. Improved sleep is one of the most common things we hear with our patients under care. This is also why you hear me celebrate it and elaborate on its importance. The quality of your sleep will determine the quality of your life.

Sleep is when your body gets to work on:

🧠 Memory
🧠 Cognitive function
💪 Physical recovery
⚙️ Metabolism
🛡️ Immune function
🍽️ Appetite regulation
⚡ Performance

Four things matter:

-Quality.
-Quantity.
-Regularity. Overlooked and important! Keep a consistent sleep schedule
-Timing.

You can have a great workout program and a good diet, but consistently poor sleep can undermine your recovery.

👉 Today’s challenge:

Tonight:

• Keep your bedroom cool and dark
• Reduce bright light before bed. Meaning no phones at least one hour before sleep.
• Keep your bedtime consistent
• Avoid caffeine late in the day
• Give yourself enough time to sleep

**Sleep isn’t wasted time.

It’s biological maintenance.**

📞 Dominion Chiropractic Clinic
804-271-7920

🎉🎉🎉We just had the privilege of treating one of our favorite regulars! Anna Marie is the strong one in the pic at the yo...
08/12/2026

🎉🎉🎉We just had the privilege of treating one of our favorite regulars! Anna Marie is the strong one in the pic at the young age of 103!!! She has given us the honor of treating her over the last two decades.

Happy Birthday and all our love from the staff here at Dominion Chiropractic!🎉🎉🎉

08/12/2026

🥩 DAY 5 OF 15: PROTEIN BECOMES MORE IMPORTANT AS YOU AGE

Here’s something everyone should understand:

Getting older requires prioritizing all the things but most importantly FOOD, and for this topic we are discussing protein.

Maintaining muscle requires adequate protein combined with resistance training.

I CAN ASSURE YOU, YOU ARE NOT EATING ENOUGH LEAN PROTEIN!! Don’t make this mistake. Protein provides the amino acids your body needs to repair and build tissue. Shoot for .8-1.5 gram of protein per pound of body weight, depending on your activity level. The more active you are shoot for the higher range.

Get a simple food/macro tracker for a day and see what your protein intake is, I’m sure it will surprise you.

Good sources include:

🥩 Beef
🍗 Chicken
🐟 Fish
🥚 Eggs
🥛 Greek yogurt
🧀 Dairy
🌱 Beans and legumes
🌱 Other quality plants
👉 Today’s challenge:

Look at your next meal.

Where is the protein?

Don’t allow protein to become an afterthought.

Build the body you want to keep.

📞 Dominion Chiropractic Clinic
804-271-7920

Address

3904 Meadowdale Boulevard
Richmond, VA
23234

Opening Hours

Monday 8am - 11am
3pm - 6pm
Tuesday 8am - 11am
3pm - 6pm
Wednesday 3pm - 6pm
Thursday 8am - 11am
3pm - 6pm

Telephone

+18042717920

Website

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