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.

If It Sounds Too Good To Be True, Then It Probably Is, part 5

I have long cautioned to be wary of exercise and nutrition programs that make promises that sound too good to be true.

We have all seen the promises “lose 10 pounds in 2  weeks”, or “get ripped, six pack abs just by taking a pill”.

Along the same lines, there are no miracle pills or miracle cures. There is no substitution for exercise and healthy eating. Anything promising you that you can get into shape without exercising or without healthy eating is lying and trying to take advantage of you. They are trying to take your money. Continue reading If It Sounds Too Good To Be True, Then It Probably Is, part 5

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

What Types Of Exercise Builds Strength?


Being physically fit is comprised of 3 categories: strength, flexibility and endurance.

Strength comes from working muscles. The stronger your muscles are, the more stable your joints will be.

Flexibility comes from stretching. The looser your muscles are, the less likely you will be to injure yourself.

Endurance comes from doing cardio-vascular exercise, or aerobic exercise. The better your endurance, the more activity you will be able to do without becoming fatigued. Continue reading What Types Of Exercise Builds Strength?

High Impact Exercise (and why you should stay away from it)

athletes running

I am a big fan of low impact, low intensity exercising. I like this type of exercising because I feel it gives you the best chance of being able to stick with an exercise routine long enough to reap the benefits from it.

The only way that we get any benefit out of exercising  is by sticking with it long term and doing it consistently.

Exercising should be done in a way that is sustainable for our bodies. If we start out an exercise routine too intensely then we will eventually hurt ourselves and have to stop exercising. If we try to start out doing too much, then we will injure ourselves and have to stop exercising. Continue reading High Impact Exercise (and why you should stay away from it)

Exercises That Do More Harm Than Good


There are so many exercises and exercise routines available to us. All of them are being shoved in our faces and tell us that they are the best and only way to get into shape and feel better.

Unless you have training in, or experience in, the realm of physical fitness and training, it can be very hard to navigate your way through the maze that is exercise. Even if you do have training in, or experience with, physical fitness, it can still be very hard to know what exercises will be helpful and what exercises will be harmful. Continue reading Exercises That Do More Harm Than Good