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Dara' Clay
Works at Tru Power Fitness
Attended Graham High, NC A&T St Unv, St Leo Unv
Lives in Virginia Beach
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Dara' Clay

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When we can't piece together the puzzle of our own lives, remember the best view of a puzzle is from above. Let Him help put you together.

So many people never get anywhere in life because when opportunity knocks, they're in th backyard looking for 4leaf clovers -Walter Chrysler

Don't give up on the people you love. Your patient love and faithfulness may be exactly what they need to make a complete turnaround.

Laugh your heart out, dance in the rain, cherish the moment, live, laugh, love, forgive & forget, life's 2 short 2 be, living w/ regrets.

Natural talent only determines the limits of ur athletic potential. It's dedication & disciplining ur life that makes u great. —Billie King

Success is peace of mind which is a direct result of knowing u did your best to become the best that u are capable of being. -John Wooden
J.I.F.E.✝ONE 🏈🏀💪⚽⚾

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You may have weaknesses, but God has strength. You may have sin, but God has grace. You may fail, but God remains faithful!

Success isn't measured by money or power or social rank. Success is measured by your discipline & inner peace. -Mike Ditka

It's time to stop running away from things that are uncomfortable and hard. It's time to confront issues in your life.

Delight yourself in the LORD & he'll give you the desires of your heart. -Psalm 37:4

Love never fails; Character never quits; & with patience & persistence; Dreams do come true. -Pete Maravich
J.I.F.E.✝ONE 🏈🏀💪⚽⚾
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NHE Personal Trainer Files: File #328 [Adductor/Abductor Machine Myths]

These machines do not shrink the size of your inner or outer thighs, as the manufacturers would lead you to believe. They are great machines, but like all other strength building machines, they help to strengthen and build, not reduce. Whatever fat you may have in these areas, it will not be addressed by utilizing these machines.

A fat-loss food strategy, an intense cardiovascular program and an overall weight resistance program are your best options. There is no such thing as a 'target' fat loss program/machine.
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Decline Push Ups!

Works your chest (Pectoralis Major,Pectoralis Minor) Shoulders (Deltoid) and 'back of the arms' (Triceps-long, medial and lateral heads)

How To:
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arm’s length. Move your feet up to a box or bench. This will be your starting position.
Next, lower yourself downward until your chest almost touches the floor as you inhale.
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
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NHE Sports Injury Files: File #19 [Groin Strain]
 
An adductor (groin) strain is a common injury in football, soccer, hockey, basketball, tennis, figure skating, baseball, horseback riding, karate, and softball. Groin strains occur as a result of high stress being applied to the adductor tendons when the athlete quickly shifts direction. As a result, the adductor muscles contract to generate opposing forces.

Adductor Muscle: Any muscle that causes adduction, (movement of a limb toward the midline of the body) is considered an adductor muscle. The word 'adductor' derives from the meaning of the phrase 'to draw toward or inward'.

The prefix "ad-" has the opposite meaning to the prefix "ab-". An abductor muscle opposes an adductor muscle and vice-versa. The illustration on the right highlights other important muscles, tendons and nerves, within the human leg.
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Look at your problems as problems & they'll continue to hold you down. See them as blessings in disguise & that's what they truly become.

If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting. -Dick Vermeil

Today is my second chance to try to bless someone. Lord I pray for Your strength & courage to follow through for Your glory. 🙏

When you trust God to fulfill the promises He's given you, all the forces of darkness cannot stop God from bringing your dreams to pass.

Great players r willing 2 give up their own personal achievement 4 the achievement of the group. It enhances everybody -Kareem Abdul Jabbar

J.I.F.E.✝ONE 🏈🏀💪⚽⚾

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Sometimes you may feel God is hard on you & doesn't love you... Truth is He Loves you to much to leave you the way you are.

There are 2 types of athletes: Those who truly desire success, and those who are trying to avoid failure, I truly desire success, do you?

You can always recognize a bad decision because it comes from either a lack of faith or a lack of knowledge. #OnPurpose

You are loved.
You are wonderfully made.
You are beautiful.
You have purpose.
You are a masterpiece.
God has a great plan for you.

Remaining calm in adversity is a sign of great spiritual strength. No matter what's going on in your life right now, "Hold your peace!"

Trust before you love.
Know before you judge.
Commit before you promise.
Forgive before you forget.
Appreciate before you regret.
J.I.F.E. ONE 🏈🏀💪⚽⚾

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Dara' Clay

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The key ingredient to any kind of happiness or success is to never give less than your best.

The man who can drive himself further once the effort gets painful is the man who will win. -Roger Bannister

You don't need to know what tomorrow holds; all you need to know is the One who holds tomorrow.

I believe that good things come to those who work. -Wilt Chamberlain

Whatever is true, whatever is noble, right, pure, lovely, admirable, excellent or praiseworthy - think of such things. -Phil 4:8

J.I.F.E.✝ONE 🏈🏀💪⚽⚾

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The Secrets of Stretching

Basketball legend Michael Jordan said one of the main reasons why he played in the NBA well into his late 30s was because of all the stretching he did as part of his fitness routine.

And if it's good enough for 'Air' Jordan, then it must be good enough for any sports star, professional or amateur.

Stretching should be a vital part of everyone's fitness plans.

It makes you supple, flexible and can even improve your performance, making you faster, stronger and more agile.

Stretching also improves blood flow to the tissues, as well as helping to prevent injury.

For example, all those lunges and high ball controls that professional footballers do would damage their muscles if they weren't so supple and flexible.

Fast bowlers would strain their leg muscles when lunging forward to deliver the ball as too would tennis players, sliding along the clay courts at the French Open.

WHY STRETCHING IS VITAL

Your muscles have a certain length to which they stretch and contract when exercising.

This length is controlled by the muscle's own suppleness, as well the sheaths of tissue that surround the muscles and keep them in place.

The muscle's active stretching length can be improved by doing stretching exercises, which in turn will benefit your performance on the field.

So not only is stretching a good way of warming up before any physical activity, it's also a great way to improve your overall suppleness and flexibility.

Stretching is also important when you're coming back from a muscle injury.

An injured muscle will heal with a bruise that forms a scar, which is slowly converted back into muscle tissue.

The injury will feel stiff and sore early on, but will become less painful as the muscle heals.

The human body has over 650 muscles.

Muscles have two jobs - to contract (shorten) when being used and expand when resting.

Because it helps to improve blood flow to the muscles, stretching an injured muscle will speed up the recovery by improving blood flow to the area.

Good blood flow is important for an injured muscle as the healing tissues need oxygen to get better.

And the more oxygen brought to the tissues by the extra flow of blood, the faster you'll be back in action.

However, be careful not to stretch too soon after an injury as this could actually make it worse rather than improve it.

Consult your physio for treatment and guidance to work out an effective stretching and rehabilitation program.

So when your coach calls stretch time during your warm-ups or warm-downs, be sure to remember that you're stretching your way to a healthier, more supple and better performance level.
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Low back pain- Revisited
 
Most low back pain can be treated without surgery. Treatment involves using analgesics, reducing inflammation, restoring proper function and strength to the back, and preventing recurrence of the injury. Most patients with back pain recover without residual functional loss. Patients should contact a doctor if there is not a noticeable reduction in pain and inflammation after 72 hours of self-care.

Although ice and heat (the use of cold and hot compresses) have never been scientifically proven to quickly resolve low back injury, compresses may help reduce pain and inflammation and allow greater mobility for some individuals. As soon as possible following trauma, patients should apply a cold pack or a cold compress (such as a bag of ice or bag of frozen vegetables wrapped in a towel) to the tender spot several times a day for up to 20 minutes. After 2 to 3 days of cold treatment, they should then apply heat (such as a heating lamp or hot pad) for brief periods to relax muscles and increase blood flow. Warm baths may also help relax muscles. Patients should avoid sleeping on a heating pad, which can cause burns and lead to additional tissue damage.

Bed rest — 1–2 days at most. A 1996 Finnish study found that persons who continued their activities without bed rest following onset of low back pain appeared to have better back flexibility than those who rested in bed for a week. Other studies suggest that bed rest alone may make back pain worse and can lead to secondary complications such as depression, decreased muscle tone, and blood clots in the legs. Patients should resume activities as soon as possible. At night or during rest, patients should lie on one side, with a pillow between the knees (some doctors suggest resting on the back and putting a pillow beneath the knees).

Exercise may be the most effective way to speed recovery from low back pain and help strengthen back and abdominal muscles. Maintaining and building muscle strength is particularly important for persons with skeletal irregularities. Doctors and physical therapists can provide a list of gentle exercises that help keep muscles moving and speed the recovery process. A routine of back-healthy activities may include stretching exercises, swimming, walking, and movement therapy to improve coordination and develop proper posture and muscle balance. Yoga is another way to gently stretch muscles and ease pain. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor.

Medications are often used to treat acute and chronic low back pain. Effective pain relief may involve a combination of prescription drugs and over-the-counter remedies. Patients should always check with a doctor before taking drugs for pain relief. Certain medicines, even those sold over the counter, are unsafe during pregnancy, may conflict with other medications, may cause side effects including drowsiness, or may lead to liver damage.
Over-the-counter analgesics, including nonsteroidal anti-inflammatory drugs (aspirin, naproxen, and ibuprofen), are taken orally to reduce stiffness, swelling, and inflammation and to ease mild to moderate low back pain. Counter-irritants applied topically to the skin as a cream or spray stimulate the nerve endings in the skin to provide feelings of warmth or cold and dull the sense of pain. Topical analgesics can also reduce inflammation and stimulate blood flow. Many of these compounds contain salicylates, the same ingredient found in oral pain medications containing aspirin.
Anticonvulsants — drugs primarily used to treat seizures — may be useful in treating certain types of nerve pain and may also be prescribed with analgesics.
Some antidepressants, particularly tricyclic antidepressants such as amitriptyline and desipramine, have been shown to relieve pain (independent of their effect on depression) and assist with sleep. Antidepressants alter levels of brain chemicals to elevate mood and dull pain signals. Many of the new antidepressants, such as the selective serotonin reuptake inhibitors, are being studied for their effectiveness in pain relief.
Opioids such as codeine, oxycodone, hydrocodone, and morphine are often prescribed to manage severe acute and chronic back pain but should be used only for a short period of time and under a physician’s supervision. Side effects can include drowsiness, decreased reaction time, impaired judgment, and potential for addiction. Many specialists are convinced that chronic use of these drugs is detrimental to the back pain patient, adding to depression and even increasing pain.

Spinal manipulation is literally a "hands-on" approach in which professionally licensed specialists (doctors of chiropractic care) use leverage and a series of exercises to adjust spinal structures and restore back mobility.

When back pain does not respond to more conventional approaches, patients may consider the following options:

Acupuncture involves the insertion of needles the width of a human hair along precise points throughout the body. Practitioners believe this process triggers the release of naturally occurring painkilling molecules called peptides and keeps the body’s normal flow of energy unblocked. Clinical studies are measuring the effectiveness of acupuncture in comparison to more conventional procedures in the treatment of acute low back pain.

Biofeedback is used to treat many acute pain problems, most notably back pain and headache. Using a special electronic machine, the patient is trained to become aware of, to follow, and to gain control over certain bodily functions, including muscle tension, heart rate, and skin temperature (by controlling local blood flow patterns). The patient can then learn to effect a change in his or her response to pain, for example, by using relaxation techniques. Biofeedback is often used in combination with other treatment methods, generally without side effects.

Interventional therapy can ease chronic pain by blocking nerve conduction between specific areas of the body and the brain. Approaches range from injections of local anesthetics, steroids, or narcotics into affected soft tissues, joints, or nerve roots to more complex nerve blocks and spinal cord stimulation. When extreme pain is involved, low doses of drugs may be administered by catheter directly into the spinal cord. Chronic use of steroid injections may lead to increased functional impairment.

Traction involves the use of weights to apply constant or intermittent force to gradually “pull” the skeletal structure into better alignment. Traction is not recommended for treating acute low back symptoms.

Transcutaneous electrical nerve stimulation (TENS) is administered by a battery-powered device that sends mild electric pulses along nerve fibers to block pain signals to the brain. Small electrodes placed on the skin at or near the site of pain generate nerve impulses that block incoming pain signals from the peripheral nerves. TENS may also help stimulate the brain’s production of endorphins (chemicals that have pain-relieving properties).

Ultrasound is a noninvasive therapy used to warm the body’s internal tissues, which causes muscles to relax. Sound waves pass through the skin and into the injured muscles and other soft tissues.

Minimally invasive outpatient treatments to seal fractures of the vertebrae caused by osteoporosis include vertebroplasty and kyphoplasty. Vertebroplasty uses three-dimensional imaging to help a doctor guide a fine needle into the vertebral body. A glue-like epoxy is injected, which quickly hardens to stabilize and strengthen the bone and provide immediate pain relief. In kyphoplasty, prior to injecting the epoxy, a special balloon is inserted and gently inflated to restore height to the bone and reduce spinal deformity.

In the most serious cases, when the condition does not respond to other therapies, surgery may relieve pain caused by back problems or serious musculoskeletal injuries. Some surgical procedures may be performed in a doctor’s office under local anesthesia, while others require hospitalization. It may be months following surgery before the patient is fully healed, and he or she may suffer permanent loss of flexibility. Since invasive back surgery is not always successful, it should be performed only in patients with progressive neurologic disease or damage to the peripheral nerves.
Discectomy is one of the more common ways to remove pressure on a nerve root from a bulging disc or bone spur. During the procedure the surgeon takes out a small piece of the lamina (the arched bony roof of the spinal canal) to remove the obstruction below.
Foraminotomy is an operation that “cleans out” or enlarges the bony hole (foramen) where a nerve root exits the spinal canal. Bulging discs or joints thickened with age can cause narrowing of the space through which the spinal nerve exits and can press on the nerve, resulting in pain, numbness, and weakness in an arm or leg. Small pieces of bone over the nerve are removed through a small slit, allowing the surgeon to cut away the blockage and relieve the pressure on the nerve.
IntraDiscal Electrothermal Therapy (IDET) uses thermal energy to treat pain resulting from a cracked or bulging spinal disc. A special needle is inserted via a catheter into the disc and heated to a high temperature for up to 20 minutes. The heat thickens and seals the disc wall and reduces inner disc bulge and irritation of the spinal nerve.
Nucleoplasty, also called plasma disc decompression (PDD), uses radiofrequency energy to treat patients with low back pain from contained, or mildly herniated, discs. Using x-ray guidance, a special needle is inserted into the disc. A wand-like device is inserted into the needle and heated between 40 and 70 degrees Celsius to create a plasma field that removes a small portion of the tissue and seals the channel. Several channels may be made depending on how tissue needs to be removed to decompress the disc and nerve root.
Radiofrequency lesioning is a procedure using electrical impulses to interrupt nerve conduction (including the conduction of pain signals) for 6 to12 months. Using x-ray guidance, a special needle is inserted into nerve tissue in the affected area. Tissue surrounding the needle tip is heated for 90-120 seconds, resulting in localized destruction of the nerves.
Spinal fusion is used to strengthen the spine and prevent painful movements. The spinal disc(s) between two or more vertebrae is removed and the adjacent vertebrae are “fused” by bone grafts and/or metal devices secured by screws. Spinal fusion may result in some loss of flexibility in the spine and requires a long recovery period to allow the bone grafts to grow and fuse the vertebrae together.
Spinal laminectomy (also known as spinal decompression) involves the removal of the lamina (usually both sides) to increase the size of the spinal canal and relieve pressure on the spinal cord and nerve roots.

Other surgical procedures to relieve severe chronic pain include rhizotomy, in which the nerve root close to where it enters the spinal cord is cut to block nerve transmission and all senses from the area of the body experiencing pain; cordotomy, where bundles of nerve fibers on one or both sides of the spinal cord are intentionally severed to stop the transmission of pain signals to the brain; and dorsal root entry zone operation, or DREZ, in which spinal neurons transmitting the patient’s pain are destroyed surgically.
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Dara' Clay

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NHE Sports Injury Files: File #19 [Groin Strain]
 
An adductor (groin) strain is a common injury in football, soccer, hockey, basketball, tennis, figure skating, baseball, horseback riding, karate, and softball. Groin strains occur as a result of high stress being applied to the adductor tendons when the athlete quickly shifts direction. As a result, the adductor muscles contract to generate opposing forces.

Adductor Muscle: Any muscle that causes adduction, (movement of a limb toward the midline of the body) is considered an adductor muscle. The word 'adductor' derives from the meaning of the phrase 'to draw toward or inward'.

The prefix "ad-" has the opposite meaning to the prefix "ab-". An abductor muscle opposes an adductor muscle and vice-versa. The illustration on the right highlights other important muscles, tendons and nerves, within the human leg.
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Exercise Physiology Files: File #202

ATP- Adenosine Tri-Phosphate is the primary source of energy for cellular activity. A high concentration of this nucleotide is found in muscles, but it is present in all cells. Energy is produced when ATP is cleaved via enzymatic activity. It transports chemical energy for metabolism.
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People
Have him in circles
358 people
Cameron Hardesty's profile photo
Lori Shemek's profile photo
Don Johnson's profile photo
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Sarah Chan's profile photo
Suzanne Marie's profile photo
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Education
  • Graham High, NC A&T St Unv, St Leo Unv
    MIS & MGT, MBA, 2013
Basic Information
Gender
Male
Other names
Daray, Carolina
Work
Occupation
Personal Trainer
Employment
  • Tru Power Fitness
    CEO, 2007 - present
Places
Map of the places this user has livedMap of the places this user has livedMap of the places this user has lived
Currently
Virginia Beach
Previously
Burlington, NC