How Much Should You Exercise?

With so much information out there on exercise, most of it contradictory, how can you know the correct amount of exercise for yourself?

How much exercise you require might be different then the person next to you who is the same age and shape. The right amount of exercise is dependent on so many variables.

It depends on your past medical history (do you have heart disease? High blood pressure? History of thrombosis or embolism?). It also depends on your past injuries (do you have a bad shoulder from playing football when you were younger? Do you have a bad hip from falling too many times while cheerleading?). Continue reading How Much Should You Exercise?

Exercise and Brain Health part 3

Exercise is an amazing thing. Studies keep coming out that discover new ways that exercise benefits our bodies, and more recently, our minds.

Exercise will keep our brain healthy. Exercise will improve brain function. Exercise increases blood flow to the brain, which results in more oxygen to the brain. Increased oxygen to the brain perks you up and increases alertness. The main purpose of yawning is to increase oxygen in the brain. Continue reading Exercise and Brain Health part 3

Exercise And Impact

There has been a rash of young NFL players retiring early. If you are like most people, you are might be wondering why someone who is in the prime of their life, and in a career where they make millions of dollars, and they have years left of playing, would walk away.

I have treated NFL players for years. I am not surprised that these young players are walking away from their profession. Any high impact sport like football causes injury.

 

http://www.cnn.com/2015/03/12/opinions/jones-nfl-early-retirement/index.html

Sugar Withdrawal

There is such a thing as sugar withdrawal.

In a study performed by Carlo Colantuoni and colleagues at Princeton University back in 2002, it was observed that rats, when deprived of food for 12 hours would binge on sugar instead of natural food and then go into withdrawal.

The rats who were undergoing withdrawal suffered from chattering teeth, paw tremors, and head shaking.

Sugar has been called as addictive as any drug. Indeed it stimulates the same neurological pathways that highly addictive drugs like cocaine and heroin do. Continue reading Sugar Withdrawal

Not All Supplements Are Created Equal

In the past, there have been issues with nutritional supplements not containing the ingredients they claim to contain.

Due to a loop hole in a 1994 law spear headed by a senator who was sponsored by the supplement industry, dietary supplements do not have to get FDA approval.

Therefore, unscrupulous dietary supplement companies have been known to add fillers in many supplements such as sand. Continue reading Not All Supplements Are Created Equal

“We’re All Fat Again”

These are the recent headlines from contestants on the popular weight loss show “Biggest Looser”.

Millions of viewers tune in each week to monitor the progress between contestants to see who lost the most amount of weight. Millions of people have become inspired by the contestants overcoming insurmountable obstacles to loose weight, and feel and look better. Continue reading “We’re All Fat Again”

Alcohol

Do you imbibe? Do you like to have a drink or a beer or a glass of wine every now and then?

Does it ever progress past now and then? How much does this affect your health? And how many calories are you really consuming?

I like beer. I like to have one or two beers occasionally. Even Lance Amstrong, who was meticulous about his food, liked to have an occasional beer. He was known to even weigh his food to make sure he was eating the right amount. Continue reading Alcohol

Vitamins and Nutritional Supplements

As anyone who reads my articles can attest, I am a big fan of vitamins and supplements.

I believe that when they are taken as designed, as a supplement to a healthy lifestyle, they have a positive effect on our health.

People get in trouble when they take vitamins and supplements as a replacement for a healthy lifestyle. I have heard the mindset of “I don’t have to exercise or watch what I eat since I take vitamins.” This couldn’t be farther from the truth. Continue reading Vitamins and Nutritional Supplements

Added Sugars and Weight Gain

Sugar has been getting a pretty bad rap as of late. It has been compared to addictive drugs like heroin or cocaine.

Indeed, it has been observed that when people eat sugary foods, the same brain pathways and neurons are lit up as when using addictive drugs.

The difference between drugs and food is that with food, the euphoria/ high/ bliss lasts momentarily. It lasts only as long as the food is on your lips and in your mouth. Then it is done leaving you wanting more. This cycle can go on all day long. Continue reading Added Sugars and Weight Gain

Have A Happy, Pain Free New Years!

Happy New Years from all of us at Pain Free Lifestyle. It is 2015 and a great time to embark on a new exercise and eating regime.

We all just made it through, as one of may patients called it, the “season of eating”.

Most people will put 2 to 4 pounds or so throughout the holidays. One common statistic that was being thrown around was that the average american consumes 3500 to 4000 calories on Thanksgiving. That is almost double the amount of calories that we should consume in one day.

That is why most of us, if we are not exercising and watching what we eat, will come through the holidays a few pounds heavier. If you don’t do anything to lose that weight, then those extra pounds will stick around and will accumulate throughout the year.

That extra weight will stick around and will accumulate, if you don’t exercise and eat healthy, most of the time.

Exercise and healthy eating doesn’t have to be an all or nothing thing. Someone is not either healthy or unhealthy. No one is perfect. And for most of us, the compromises to our lifestyle that we’d have to make to become ripped and lean with 6 pack abs is way too much. These compromises are way to restrictive (not being able to go out to a restaurant and enjoy a meal with friends) and for the most part, are unhealthy.

From my experience, from I see in my practice everyday, is that most normal people cannot withstand a rigorous exercise routine like crossfit or p90x.

Unfortunately, many people look at themselves as failures if they cannot perform an intense exercise routine like that.

Well I am here to tell you that for most normal people, an intense exercise routine will only cause injury. If you are going to hard with exercise, then you will end up injuring yourself before you have a chance to get into shape.

From what I see in my practice every day, most people who work a regular job, or who take care of kids, or who want to play golf or garden on the weekend, don’t need a crazy intense exercise routine. Most people just need to move.

That is why I created Pain Free Lifestyle. It is an exercise and nutrition program that is designed to be easy on your body, and easy to follow and even easier to incorporate into your lifestyle.

But it has to be a lifestyle change, it is not a temporary diet or temporary exercise routine. Studies show that you will only benefit from exercise if you are consistently doing it.

The main health benefits from eating right and exercise don’t come on after 1 or 2 days. They come on after a month or 2 of consistent exercising and healthy eating. But you have to do it sustainably, and be easy on your body, otherwise you won’t be able to stick with the program long enough to get any benefit from it.

Pain Free Lifestyle was designed to be able to be performed for the rest of your life. You find a level that works for you, and stick with it.

If you are already in pain, then exercise shouldn’t make it worse. There are some conditions, such as osteo-arthritis, that will get temporarily irritated from exercise and from movement, but every study out there says that the arthritis will get worse the less you move, and that exercise will help to slow down the progression of the arthritis.

If you do the right, easy on your body exercises and stretches, then you can stabilize your irritated and painful joints and get more life out of them.

But if you go to hard, then you will break down those already degenerating and arthritic joints, and make things worse.

I am  chiropractor who has a master’s degree in Nutrition and specializes in muscle injuries and trigger point therapy. I know which muscles get overused and injured easily. I know which muscles to loosen up and which muscles to strengthen up to stabilize your body and prevent more pain and more injury.

If you are overweight, obese, in pain, haven’t exercised in years, are out of shape, don’t want exercise and healthy eating to rule your life, or just looking for an alternative to the extreme exercise systems that push you way too hard, then Pain Free Lifestyle is for you.

Go easy on your body, because life is not.

Exercise smarter, not harder.

This is the Pain Free Way.