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Winter Sports Conditioning Bootcamp

The following post is by our Certified Personal Trainer, Sweaty Betty.

Every year it happens: the first big snow hits, we bust out our boards, dust off our helmets, try to find any matching socks warm enough so we can feel our feet, and make our way up the I-70 corridor to hit the slopes/shred the gnar/make first track in fresh pow (or whatever it is the cool kids are saying now).

We hit it hard for 6 hours, grab a beer, and then head back to Denver only to discover that LITERALLY EVERYTHING HURTS when we try to get out of the car. And then it still hurts three days later. And then the next time we go up, we hit a bump wrong and BAM!…season-ending injury.

I see this all too often in my line of work, so before the mountain claims you as a victim, train properly for it! Sign up for one of our private or group personal trainer programs or take our Winter Sports Bootcamp with me, Sweaty Betty! 🙂

Email for more info and to get registered!

Bootcamp runs every Monday night (5:30-6:30PM) and Wednesday and Friday mornings (6-7AM)

November 13th – December 22nd


Recipe: Fall Power Ballz!

Raw, vegan, + full of pre-biotics!


The following is a guest post by our Office Administrator, Ava Esposito.

The Gist of it:

Use a large mixing bowl. Pour a layer of flax seeds, a layer of chia seeds, a layer of crushed up slivered almonds (I crunch them up with my hands!) sprinkle of coconut flour, crushed up coconut flakes, some rolled oats, + cinnamon or pumpkin spice. Mix with a spoon so all dry ingredients are dispersed evenly.

Cut up some dates. I looove dates so I probably use seven or so. Go with what you like! These add a good element of stickiness, too, if you are not using honey. Pit them and cut them into small chunks. Throw into the mix.

Drizzle nut butter on top. The benefit of using the natural kind of nut butter is that it is gooey so you can easily drizzle it all over the dry ingredients.

Get your hands dirty! Use a spoon or your hands to mix everything together. Add more wet ingredients if it turned out super dry, or vice versa!

Use a spoon to scoop and form into a ball-esque shape. This takes a little practice so don’t stress if they’re really lop sided. If you’re yearning for that perfectly round form, put your blobs in the fridge let them cool a little then reshape ‘em!

Otherwise, stick your tray in the freezer. Wait til they harden + enjoy! I make about 14-16 and store them in the freezer as my go-to snack throughout the week! Yummmm!

The InGREATients:

Flax seed: Known as a prebiotic (aka feeds the healthy bacteria in your gut!) reduces sugar cravings, the richest source of plant-based alpha linoleic acid (one of many omega 3s!), great source of lignans (help protect gut, prevent cancer, help with menopause symptoms).

Chia Seed: Fun Fact: ‘Chia’ means strength in the Mayan Language. Aztec warriors ate these to give them energy and endurance in battle. Wonderful for skin health, heart + digestive health, improve bone strength, nutrient dense: fiber, omega 3, protein, vitamins & minerals.

Rolled oats: Provide filling fiber, contain naturally occurring polysaccharides that are known to enhance immune function.

Coconut Flakes: Contain Manganese for nerve function, Selenium for thyroid function, + iron

Coconut flour: Gluten free + nut free, supports metabolism, lowers LDL cholesterol, high in fiber, protein, and healthy fats that are used easily for energy.

Peanut Butter: Great source of protein, potassium, magnesium, vitamin e, fiber, &  healthy fat. *Go for a brand that only includes one ingredient- peanuts!

Slivered + Crushed Almonds

Almond Butter: Almonds are praised for their dietary fiber, antioxidants, vitamins trace minerals such as magnesium, ability to reduce inflammation, & improve brain function. *be sure to check the ingredients on the label! Opt for brands with no added sugar or salt!

Medjool Dates: Natural sweetener, help keep you “regular”, great pre-work out snack/ afternoon pick-me-up because they are high in natural sugar which is easily utilized by the body for energy!

Locally sourced Raw Honey (to add stickiness): Counters bee allergies, contains propolis and bee pollen which boost immune system. *I recommend doing your own research on the ethics and sustainability of bee keeping before deciding if you personally want to include honey in your diet!

Add pumpkin spice or cinnamon for a fall feel!


*I’m more of a scientist than a seasoned chef when it comes to making food. I employ the ‘eyeball method’ or measure ingredients by the handful, so this “recipe” is simply a guide on your way to Powerful Goodness! Feel free to mix it up- adding or subtracting ingredients according to what feels good in your body.

Have fun, be creative, and don’t be afraid to get your hands dirty!

-XO Ava



Fall into Fitness

The following is a guest post by our Certified Personal Trainer, Sweaty Betty.

September is here! You can finally take a breath; the craziness of summer is winding down and the routine of autumn is upon us. Fitness is notoriously something that comes to the front burner around this time with ski season and the holidays on the horizon. We realize the fall can be hectic and want to help you through any and all anxiety around keeping your fitness routine well, routine.


We’re doing a little fitness challenge on social media (details below) to help get you in the mode of incorporating fitness into your everyday life. And of course, there will be prize.

Participate in the challenge for a chance to win one FREE admission + half off admission for a friend to our brand new 6-week long personal training bootcamp series starting September 18th! We realize how important it is to be able to exercise with your peers, not only for the camaraderie and commiserating that goes on, but for the healthy competition and accountability.


Great. Here’s how to play:

Follow us on Instagram, Facebook, or Twitter.

1. Watch for instructional posts around the below that include “Fall Fitness Challenge”:

-Exercising when doing house chores

-Keeping your tech-neck at bay while at work

-Staying active with the family

-Enjoying our beautiful state

2. Comment on the post and tell us how our fitness tip helped you, or better yet, show us in a photo or video of you practicing at home, work, with the family, or on your outdoor adventures! Don’t forget to tag HSS so we see your great work!

3. That’s it! Winner will be announced on Wednesday, September 13th on social.

It’s easy to fall into fitness when it’s incorporated it into your everyday life!

As always, Let us know if you have any questions either in a short comment below or next time you’re in the office. We’d love to hear from you!





6 Ways RAD Roller Improves Whole Body Movement

It’s hard to believe August is here and summer is dwindling down! Kids will go back to school soon and fall athletic programs are about to kick into high gear.

Okay… so not everyone is into (or participates in) High School sports but, that doesn’t mean you should neglect your health this fall; or ever for that matter. Whole body movement is imperative to keep us feeling good and hopefully, pain free. Our body functions as an entire system, not necessarily individual muscles so we need to train the entire movement system.

At Highlands Sport and Spine we use RAD tools to help our patients reach their body’s true movement potential. Whether you are into crossfit, yoga, running, or strength conditioning, RAD tools can help improve your performance and overall health.

Here are 6 key areas of the body that RAD tools can improve heath and movement:

1.  Suboccipital Muscles

Place RAD Roller at the base of your skull and nod your head in a yes or no motion (or both).  This will help relieve tension in the muscles that often cause headaches.

2. Levator Scapula

Place RAD Roller at the top and inside of your shoulder and massage the area on the tool. You can also move your arm down and in front of your body as if you are reaching for the outside of your opposite knee. This creates motion in your shoulders and reduces pain associated with long periods of computer work.

3. Mid back Erectors

Position RAD Roller or Helix tool in between your shoulder blades and roll up and down the spine. This is a great exercise to reduce pain and tension in the upper back.

4. Hip

Using RAD Roller or RAD Round, roll back and forth on the outside of your hip. You may also cross one leg over the other (as pictured above) to reach deeper muscles of the hip.

5. Calf

Position RAD Roller or RAD Round on the ground and place your leg on top. Roll your calf up and down or side to side in any tight or tender areas to improve mobility.

6. Foot

Place RAD Round on the ground and step on it moving the foot back and forth, side to side, or circular motions. This will improve flexibility of the foot. Additionally, you can give your big toe a nice stretch by positioning the Round underneath (as pictured above).

Let us know if you have any questions either in a short comment below or next time you’re in the office. We’d love to hear from you!

Learn more about RAD products here.

Say Hello On:

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Supine 90 – 90: Eliminate Low Back Pain

1 in 4 new moms experience some form of lower back pain. Many of these causes of lower back pain are associated with decreased strength and stability of the core muscles.

At Highlands Sport and Spine we emphasize the principles of DNS (Dynamic Neuromuscular Stabilization) and functional movement to get your body working and moving at its optimal level. By emphasizing proper breathing dynamics, we are able to improve core stability and decrease lower back pain with a very simple and easy to use exercise.

The DNS Supine 90 -90 exercise helps eliminate lower back pain, improves diaphragmatic breathing, and decreases stress on spine.

1. Lay flat on back, with palms up, chin tucked with arms and neck relaxed. Ensure that there is not a gap between your lower back and the floor and the rib cage is depressed.

2. Get your belly right: establish Intra-Abdominal Pressure (IAP) or, belly breathing with core activation.

3. Raise legs to a >90 degree hip bend and a <90 degree knee bend as seen in the above photo.

4. Maintain IAP while keeping legs raised for 10-20 breath(s).

5. After 10-20 breath(s) slowly lower legs to floor without losing IAP.

6. Repeat 2-3 set(s) of10-20 breath(s), 1-2 time(s) daily.

Let us know if you have any questions either in a short comment below or next time you’re in the office. We’d love to hear from you!


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Bear: Activate Your Core and Improve Stabilization

Did you know…

A whopping 80% of Americans will experience lower back pain at some point in their life. These numbers are likely to increase with the amount of time we spend sitting in front of the computer. By improving your core stability and building pelvic floor and lower back strength you can significantly lower your risk of having lower back pain.

At Highlands Sport and Spine we emphasize the principles of DNS (Dynamic Neuromuscular Stabilization) and functional movement to get your body working and moving at its optimal level. Here is a DNS based exercise called Bear that challenges the core and improves hip, shoulder and core stabilization. Try it at home or as a warm up before your workout.

1. Start on hands and knees with hands right under shoulders and knees right under hips.

2. Get your belly right: establish intra-abdominal pressure (IAP) + breathing.

3. Bring hands slightly closer to knees, tuck toes under and lift hips into the air.

4. Think of making your spine straight and long, growing tall through the top of your head to get your neck into a good position while relaxing your shoulders away from your ears.

5. Maintain IAP + breathing in this position for 10-15 breaths for 3 sets 1-2x daily.

Let us know if you have any questions either in a short comment below or next time you’re in the office. We’d love to hear from you!


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Activate Your Strength with the core360 Belt

With the advent of the desk job, smartphone, TV, and computer, we’re sitting down more than ever before. It is estimated that Americans sit 9.3 hours a day. That’s longer than the average night’s sleep!

Our bodies weren’t built for that, and it’s starting to take a toll.

At it’s core (yes, pun intended!), proper breathing lays the foundation for core strength and overall stability. When we properly use our diaphragm, everyday activities are made easier, our risk of injury reduces, and our quality of life improves.

To help our patients pay more attention to and retrain their breathing, we use the core360 belt. The belt applies light pressure around the waist increasing awareness of how good core engagement and proper breathing feel.

The result? Better mobility and well-being.

Benefits of core360 belt:

  • Improved breathing function
  • A more stabilized spine
  • Increased strength to protect from injury.

If you’ve been experiencing low back pain, working through an injury, or looking to take your strength training to the next level, ask us how the core360 belt may benefit you during your next visit or in a comment below!

Thanks for reading! If you enjoyed this post, leave us a short comment. It means so much to us!

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You Have to Crawl Before You Can Squat

The following is a guest post by Beth Henderson, CPT at Highlands Sport and Spine.

Over the course of my 6 years as a Personal Trainer, you can imagine how many new moms I have come across…
…still counting…

yup, stillll counting…

…okay, spoiler alert…it’s A LOT. And for the most part, I see very similar goals: lose the belly, get back to pre-pregnancy weight, fit back into those jeans again. But, to be honest, what I am most concerned with is the common pain, discomfort, and instability that accompanies this wondrous, life-altering event.

Now I know what you’re thinking, “this broad has no idea what it’s like to give birth!” And you are 197% correct; I don’t. But as a Personal Trainer, I do understand the human body and what happens to it while you’re carrying that beautiful little nugget around for 9 months: all of the stretching, and all of the shifting, and all of the overcompensating. And as a massage therapist, I understand the implications of that instability when it comes to pain and dysfunction in the body.

So there. *insert mic drop*

…that was dramatic…

The point is, I want you to know that I know what I’m talking about. Credibility is very important when you’re putting your body in someone else’s hands, and I get that. I also understand that being a new mom puts you in a very vulnerable, and oftentimes super awkward, position. Weird things happen to your body, both during and after pregnancy, that no one really talks about – incontinence and prolapse anyone?? I mean who wouldn’t want to talk about those?! And because no one talks about it, there’s the misconception that you are the only one dealing with it and there is no solution.

If you know me at all, I just can’t accept that. There has to be something we can do to prevent pain, weakness, and instability from getting worse. And that’s why I came up with the idea for a postpartum, pelvic floor-focused, strength program.

I know that when moms finally get the okay from doc to start working out, a lot of them, for lack of a better phrase, go balls to the wall. The problem with picking it up (and putting it down 😂) right where you left off, is that you have not re-trained those tiny, deep, and very important pelvic floor muscles (and they just finished pushing a baby out for Pete’s sake!). If these aren’t strengthened and stabilized properly it can lead to compensations in movement patterns, which can lead to injury, which can lead to a whole world of pain (and not the good kind).

It may feel like you’re not doing anything at all; I get it, it’s hard to make yourself do those things we don’t feel are worthwhile…but believe me, they are. If I don’t do my mobility work and strengthen my deep pelvic stabilizers, you better believe I won’t be coming up from that 200# back squat 😵

Whether you’re goal is to get back to running, or Crossfit, or just being able to lift your little peanut up from the floor without feeling like you herniated everything, you have to create that solid foundation (again).

You have to crawl, before you can squat.

If you have any questions, please leave a comment below or feel free to send me a message!
And if you are interested in more info or signing up for the program, follow the yellow brick road to this link right herrrre.


Link to original post.








Myths and Benefits of Chiropractic Care

Guest Post from Brady Anderson of Robinson & Henry


If you have ever experienced backaches, spinal joint pain, or other specific pain from a personal injury, you might have received a recommendation for chiropractic care. According to an article from, chiropractic treatment is a common pain relief alternative to traditional medicine. Indeed, around 22 million people in the U.S. visit chiropractors every year. Of those patients, approximately 7.7 million, or 35 percent, have turned to chiropractic care to help manage severe back pain resulting from a variety of sources, such as sports injuries, muscles strains, and car accidents. What are some other reasons that Americans visit chiropractors? The article cites neck pain, arm pain, leg pain, and headaches as other common motives for visiting a chiropractor.


While you might know someone who receives chiropractic care or you might have considered it yourself, it is also possible that you have been concerned about certain myths or misconceptions about this kind of pain relief. We would like to debunk some common misconceptions about chiropractic care and discuss the great benefits for patients when they seek out an experienced chiropractor.


Common Myths and Misconceptions About Chiropractic Treatment


What are some of the most commonly heard myths about chiropractic treatment? We would like to dispel some of the following:


  • Chiropractors have no special training. As the com article emphasizes, chiropractors have an extensive educational background that include four years of college for an undergraduate degree plus an additional four years of study in a chiropractic college. Chiropractors with this training receive a “D.C.” after their names, indicating that they have earned a Doctor of Chiropractic degree.
  • Chiropractors can only help people who experience back pain. While a majority of patients seeking chiropractic treatment are experiencing back pain, chiropractors can help with many different areas of pain management. For example, as the com article underscores, research shows that chiropractic treatment can “be helpful in treating neck pain and headaches,” in addition to pain association with osteoarthritis or fibromyalgia.
  • Chiropractic care is not safe. As a fact sheet from the Mayo Clinic emphasizes, “chiropractic adjustment is safe when it’s performed by someone trained and licensed to deliver chiropractic care.” While there are some risks in undergoing chiropractic adjustment, such serious complications are, according to the Mayo Clinic, rare.
  • Children should never receive chiropractic care because it is not safe for them. An article in com highlights how “gentle, noninvasive and drug free, chiropractic adjustments treat, resolve, and prevent a wide range of health problems” in kids.


Benefits of Chiropractic Care


Recognizing that chiropractic treatment can be a safe and effective measure for pain management when it is performed by a licensed chiropractor, what are some of the benefits of chiropractic care that injury victims should consider? According to, the following are some significant benefits associated with chiropractic adjustment:


  • Chiropractic care can relieve pain associated with traumatic events, including falls or whiplash.
  • Chiropractic adjustment can also provide pain-relief benefits to patients who have repetitive stress injuries, including back pain.
  • Seeking a chiropractic adjustment can result in “the restoration of function and prevention of injury,” particularly in back pain patients.
  • Chiropractic care can lessen the pain associated with headaches.
  • Immediate pressure applied during chiropractic care can ease pain associated with osteoarthritis and fibromyalgia.


Seeking pain relief for personal injuries is important. If you or someone you love got hurt in an accident, you might also be able to file a claim for compensation. A Denver personal injury lawyer can assist you with your case.


Essential Oils for Injuries and Pain Management Sept. 21st

Come see us on September 21st at 6:30pm for a presentation on Essential Oils and how they can help in injury recovery and pain management. RSVP to either the facebook invitation or call the office (303-955-5994) to let us know if you are coming. We look forward to seeing you!!HighlandsEssentialOilsClass

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