“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”

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.

Watch Your Calories During The Holidays

A patient of mine recently told me that this is the season of eating. It is indeed.

If we are lucky then we find ourselves surrounded by all types of rich and savory foods at this time of the year. It is easy to find an excuse to let yourself go almost every night of the week during this time of the year.

The average american will eat 3,000-4,500 calories during the Thanksgiving feast. That is the equivalent of 7 big macs. You’d have to swim almost 11 hours to burn off all of those calories. Continue reading Watch Your Calories During The Holidays

Can Obesity Shorten Your Life?

A new study out of McGill University of Canada concluded that obesity not only shortens one’s lifespan, but it also shortens the quality of one’s lifespan as well.

Western society has been suffering from an epidemic of obesity. More than one-third of all americans, or 78.6 million people, are overweight or obese. Continue reading Can Obesity Shorten Your Life?

Falling, or The Older We Get, The Harder The Ground Becomes, part 3

yoga 2You can prevent falls. Not just by being more aware of where you step. But by strengthening the muscles that support you and keep you upright, and that will catch you when you fall.

Even though falling might seem like an isolated incidence, with little predisposing you to it, falling is made worse and more likely by your overall health.

The leading cause of falling in those over age 65 is from a lack of hip mobility. This lack of hip mobility builds up over time. It is cummulative. Continue reading Falling, or The Older We Get, The Harder The Ground Becomes, part 3

Falling, or The Older We Get, The Harder The Ground Becomes, part 2

200177292-001As our population ages, issues associated with aging are becoming more and more prominent. Recently, the New York Times ran a series of articles on falling and how it can affect the elderly.

When we are young, falling is part of our physical developement. Falling can help us learn how to walk and how to maintain balance. But as we get older, those falls get harder and affect us more.

My uncle Mort, who lived to his mid 90’s said that the older he got, the harder the ground became. To me, this is a great illustration of how our bodies change over the years. Certainly the gorund didn’t get any harder. What changed was his body. Over the years, my uncle’s body accumulated wear and tear. This coupled with not recovering from traumas as quickly as he did when he was younger, made the effects of the falls worse as my uncle aged.

The older we get, the more falling will affect us. This means that it will take time and money to heal. It can be expensive to pay for the physical therapists, occupational therapists, rehab, and treatment that all comes with healing from a major injury. It can get very expensive.

Prevent falls now by taking care of yourself now. You can prevent falls in the future, and you can decrease the drastic effects of a traumatic event by keeping your muscles strong and loose.

Pain Free Lifestyle is an exercise, stretching and nutrition program that is easy on your body. It is designed to be able to be done by anyone. no matter what type of shape, or lack there of, they are in. It is low impact and low intensity. This is because as you get older, you can’t go hard with exercise. If you go too hard, you will only injure yourself.

Exercise now to prevent health issues in the future. Exercise smarter, not harder. This is the Pain Free Way.

Here is an article from the New York Times on the effects of falling on our society

 

 

 

Reduce Joint Pain Through Exercise

knee replacement 2A recent study came out concluding the at 1 in 5 americans are in chronic and daily pain. If you are in pain, you can reduce that pain through proper exercise and healthy eating.

It is easy to do, it just takes consistency. I’m not talking about spending an hour a day 5 days a week pumping heavy iron in an expensive gym. If you know what you are doing, then you can exercise from home, using a few inexpensive dumbbells. Spending 20 minutes 3 days a week. Continue reading Reduce Joint Pain Through Exercise

1 in 5 Americans In Chronic Daily Pain

200177292-001A large scale study was just published that proved that 1 in 5 Americans, roughly 39 million people, are in pain on a daily basis.

Pain affects everyone. I treat pain. I am a trigger point doctor, a chiropractor. I think that more people are in pain than what we think there are. And this study reinforces that.

If you suffer from chronic, daily pain you don’t have to throw in the towel. You can do something to lessen your pain. Proper exercise and healthy eating will reduce pain. But it has to be low intensity and low impact exercise along with stretching. Continue reading 1 in 5 Americans In Chronic Daily Pain

Extreme Exercising

gym

In our society, if you want someone to take notice of a product, label it “extreme”. It seems like everything is extreme now.

“This is the new and extreme version of potato chips, the flavor is EXTREME!”

“Volume 2 of our exercise system is even more extreme than volume 1!”

Just because something is extreme, doesn’t mean that it’s good for you. Continue reading Extreme Exercising

Another Unexpected Benefit of Exercise

nordic walking

Consistent, easy on the body exercising will help out most health issues. Almost any health issue will be less reactive, less irritated, and recover quicker, when someone is exercising consistently.

Recently, a study came out proving the benefits of exercise on depression. The study is going to be published in the journal Cell.

It has been known anecdotally that exercise helps improve our mental outlook. Its effects on mood elevation are well known. Exercise releases endorphins and other feel good hormones that are responsible for the “runner’s high.”  This runner’s high can keep people exercising for years. Continue reading Another Unexpected Benefit of Exercise