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?

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


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

Prevent Low Back Pain Through Exercise and Healthy Eating


Low back pain
 is one of the most invasive, pervasive and expensive health issues in our society.

It is amazing how many motions and activities can be limited by your back. You won’t appreciate how much you use your back until you can’t use it. Most people won’t appreciate it until they can’t get into and out of a car without pain, or they can’t get out of a chair without pain, or they can’t walk more than 20 feet without pain.

It is estimated that 80% of all people will get low back pain at one time in their lives. The greatest predetermining factor for having low back pain is having had it in the past. This means that if you have had it, then chances are that you will get it again at some point again in the future.

Continue reading Prevent Low Back Pain Through Exercise and Healthy Eating

Reduce Dependence on Pain Medication Through Exercise and Healthy Eating

yoga 2

Pharmaceutical opiates are killing more than 40 people per day.

This is according to a new book by Erin Marie Daily titled “Generation Rx: A story of Dope, Death, and America’s Opiate Crisis”.

Opiates are a class of pharmaceutical drugs that are derived from the poppy plant. It is the same plant that heroin and morphine are made from. They are also called narcotics, pain killers, pain meds, etc.

If you can control your pain, then you can reduce your chances of having to turn to these medications for pain relief. Continue reading Reduce Dependence on Pain Medication Through Exercise and Healthy Eating

Life Is Not A Sprint, So Don’t Exercise Like It Is

athletes running

I have completed one marathon, and over ten 100 mile mountain bike races. I finished the marathon in a little over 4 hours. The hundred mile mountain bike races took longer, my fastest time is between 9 and 10 hours.

In every one of those long distance, endurance events, it always amazed me how many people started out too fast and burned out before finishing. Continue reading Life Is Not A Sprint, So Don’t Exercise Like It Is

Anti-Aging, or How to Age Gracefully

olive oil

Anti-aging, as a term, or concept, is thrown around very easily these days.

It can be used as an adjective, like “This hemorrhoid cream is amazing, it has anti-aging effects if applied to the face.”

This describes retin-A, a prescription hemorrhoid cream that was found to reduce puffiness and wrinkles in the face. The cream itself does not have anti-aging properties, it just makes one appear younger by temporarily reducing wrinkles.

It can also be used as a concept, in that eating healthy and exercising has anti-aging effects on the body. Leading a healthy lifestyle slows down the aging process. Continue reading Anti-Aging, or How to Age Gracefully