Over Exercising Decreases Your Results

Many people have heard that diet and exercise are the keys to achieving your weight loss and health goals. While this statement is true, there are many differences in opinion as to how much exercise is required and what type of exercise you should be doing.

Many people tend to rely on a scale to measure their goals to achieving a healthier lifestyle, however this is a very bad indicator!! When you step on a scale (especially if you're measuring your body weight more than once a week) you are measuring the weight of your muscle, fat, and water retention as well. However many people don't realize is that muscle weighs more than fat. So in fact, if you're building muscle with your workout your weight may actually not change or it may increase if you rely on a scale. Muscle is also where your body's metabolism lies, so if you're trying to lose fat and be healthier you must build your muscles to reach your goals. This means weight lifting and using your body to perform natural movements.

People that are exercising and noticing a drop in weight may actually be losing excess water or they may actually be losing muscle mass and thus lowering their metabolism. Short term the dropping scale numbers may make you feel good, but over the long term you are decreasing your metabolism and making it much easier to put on weight later on. This is why people that tend to reduce calorie intake and cut down on eating while dieting tend to have a much easier time gaining the weight after their diet.

In a recent study from the University of Copenhagen, researchers found that in comparing exercise times and intensity it was essential to make sure that you weren't exercising for long of a period of time. They found that in comparing 30 to 60 minutes of daily exercise there wasn't a significant difference, however past studies have found that exercising for longer periods of time actually tends to decrease your results and expenditures.

So what can we take from this?
1. Don't rely on a scale. Take measurements around arms, legs, hips, and waist on a weekly to bi-weekly basis if you really want to measure fat loss.
2. Don't cut your calories. Your body will decrease its metabolism and these changes may cause it to be easier to gain weight later on.
3. Make sure to build muscle while exercising. This will ensure you're effecting your metabolism in a positive light and keep bone density more stable.
4. Keep exercise around 30 minutes daily and try to vary your workout so that you're building muscle in different parts of your body rather than one area. Don't be scared to add some cardio a few times a week rather than weight lifting. Your workout will have better effects if its varied and keeps your body guessing.

If you'd like more personalized recommendations, feel free to setup a consultation in my office to get some advice on how to reach your health goals. Give us a call at (309) 689-6200!

Are Looking To Lose Weight and Feel Great?

Are you looking to lose weight but don't think you have time for a workout? Does it seem impossible to lose weight? Do you find yourself starving when you're trying to diet? Are you suffering from cravings and snacking when you're supposed to be on a diet? Then you need to whip your health into shape.

Sometimes the simplest things like talking to someone about your health goals and having them help hold you accountable, can make a HUGE difference in reaching those goals. If you're having trouble committing to a workout, grab a partner to workout with. If both of you can remind each other of your goals and congratulate each other on your progress you will improve much better than trying to tough it out on your own. A simple and effective workout may be as simple as a 20 minute workout at home or 3 days a week at a Crossfit gym. So grab a partner, plan your weekly workout schedule, and stick to it!

If you're having trouble with cravings or hunger, there's a chance you're not getting enough protein or calories for the workout you're doing or you may be suffering from withdrawal from those processed foods. Processed foods such as breads, pastas, and grains cause insulin spikes and literally flood your brain with serotonin (the feel good hormone in your brain) and many of us may crave these foods because not only do they make us feel good when we eat them, but they can also cause insulin resistance and sugar imbalance in the body. This can lead to binge eating, weight gain, and may lead to diabetes long term. I highly recommend looking into a lifestyle (NOT DIET!!) eating program that focuses on eating 4-5 servings of protein daily and is full of fruits and vegetables. If you cut down on the processed foods and sugars mentioned above you'll notice a total change in how your body functions and how you feel. Talk to your local AlignLife office about setting up a nutritional consultation for some tips on what to eat, when to eat, and how to deal with withdrawal symptoms from processed foods.

Well today's blog post is a short one because I am doing a BodyRock Workout at home!! Here's the link if you'd like to join in!! 

What is Crossfit?

You may have heard the word "Crossfit" come up in casual conversation with a friend or new acquaintance , on a website, or even in our office, however many people have no idea what to expect or what "Crossfit" really is. So I'm going to give you a breakdown of what it is, how it helps, and what to expect at your first class.

Crossfit is an international fitness program that is focused on function and natural body movements. There's no restriction on what you can do and they apply an intense and varied workout for everyone that attends class. You won't do the same workout twice in a week and you'll have the opportunity to create a fitness family on whom to rely for support, encouragement, and a team mentality. This program is used to train not only our law enforcement, fire and military professionals, but also prepares us for the challenges of everyday life such as lifting a heavy box up to or down from a taller shelf. Crossfit's goal is a build small tight knit fitness communities so it's members can enjoy an active and healthy lifestyle for life! Crossfit will help you to achieve your health and fitness goals and exceed your expectations of what you really thought was possible.

Crossfit helps transform our bodies by varying workouts so that we can train the body together as one rather than focusing on one area of the body. This ensures that you will be able to avoid injury from repetitive movements or moving the way a machine was designed to move rather than how your body is built to move. In addition Crossfit will help you strengthen, tone, and tighten your body like you never thought possible. Many people have a total body transformation in as little as 5 -10 weeks in which they lose many inches and gain plenty of muscle to sustain that body. Many Crossfit gyms also support the Paleolithic diet which is essentially the hunter gatherer diet of our ancestors that decreases your risk for cancer, auto immune disease, and many other chronic illnesses. They usually will give you a crash course in Paleo diet in order to help you get the nutrients your body needs to support your Crossfit experience.

Here's a video of some of the things that can be done in Crossfit Note: This video may be a little deterring to think you can perform these exercises and motions, but with training and time you'll be amazed that you can do these things!

I went to my first Crossfit class last night and wow was it intense! After viewing some videos online and talking to people to find out what to expect at the first class, I did not think that it would be a workout I could enjoy. After yesterday's class, I can say without a doubt that it was nothing like I expected and it is definitely something that I can do to achieve my goals for fitness and health. At my first class we did a combination of squats, planks, whole body stretching through dynamic movements, and short bursts of running. The only equipment we used was our body, a pvc pipe, a wooden box, and a weighted ball to carry while running. The intensity varied for each person based on their abilities and changes were suggested for those having a hard time keeping up or those with injuries. I've included a video below to give you an idea of what a more beginner type of workout at Crossfit might be.

If you'd like to try a Crossfit workout, I'd recommend calling a local Crossfit gym and talking to them about trying a class for free. Many gyms have days where visitors are welcome to drop in and try a workout.

Why your diet is failing you...

Have you been yo-yoing between diets only to find yourself gaining the weight back after you return to normal eating? Do you drop weight quickly in the first week of your diet and then plateau? Do you find yourself exhausted and craving foods your whole diet? Then you're doing it wrong! Many diet choices today have dire consequences for your body metabolism and your blood sugar especially if  you are eliminating carbs altogether or limiting yourself to a select number of calories per day. Today I'm going to share with you how your body actually uses the food you eat and some common misconceptions about dieting. I'll also give you some healthy options to start losing weight and changing your metabolism for smarter food choices that automatically melt the weight off.

Diet myth #1: Eat less calories. 
Your body is designed to use the calories you eat, however when we eat less calories our bodies actually adapt. Dieters have long used the mentality that when we eat less calories our bodies will break down fat and we will thus lose weight. However, what most people don't realize is that your body metabolism adjusts to the amount of calories you take in. So when you starve yourself by eating a very low calorie diet, your metabolism will slow down naturally. For example, if your normal metabolism burns 2000 calories per day and you start eating 1000 calories per day then your body's metabolism will adjust to burn only 1000 calories per day.

Diet myth #2: Don't eat carbohydrates.
When you think of carbs do you think of breads and pastas only? Well then you're wrong! All fruits and vegetables are actually made of carbohydrates and they also supply nutrients and minerals that are needed for every day body function. When you eat fruits and vegetables they get partially digested until they travel to your small intestines where the "good" bacteria are able to break them down and use them to speed your digestive tract along. The "good" bacteria in your intestines (about 5 pounds worth) need carbohydrates to survive and thrive in your intestines and a small portion of carbohydrates are also used in your brain. Most of the fuel your body itself uses and needs is actually contained in protein but carbohydrates from fruits and vegetables are needed for a healthy digestive tract and a healthy immune system as well.

Diet myth #3: Eat smaller portions of protein.
Like I just mentioned in #2, your body needs mostly protein to survive, so we need to make sure we are getting enough. Your body tends to break down muscle before fat, especially if you're not using your muscles enough. This can lead to weight loss (muscle tends to weigh more than fat) but when you're losing muscle your metabolism will also drop. The more muscle you have, the more calories you will burn everyday. So if you're not eating enough protein, you're going to breakdown muscle and lower your metabolism which will set  you up for weight loss failure. As a general rule, most women need to aim for 4 servings of protein everyday and men should aim for 5 servings of protein per day.

So how can you change these myths?
1.) Eat smarter calories. Don't pig out on junk food and sugary drinks, but aim for 4 to 5 servings of protein daily with plenty of fruit and vegetable sources of carbohydrates.
2.) Fill up on carbohydrates. Fruit and vegetable sources of carbohydrates will actually swell with water and fill you up faster and keep you full longer than starchy pastas and breads.
3.) Eat enough protein. Your body needs protein and your calorie burning muscles are made of it. Eat enough so you don't lose muscle but burn fat instead! Women should aim for 4 servings daily and men for 5, but if you're active you need to add at least 1 more serving of protein daily.
4.) Move your muscles! Move those muscles to raise your metabolism and burn off the calories you eat plus the energy stored in your fat. Weight resistance exercise is best to build muscles and keep your bones strong, but if your bones are frail or you haven't exercised in awhile then start slow. Try walking with weights on your ankles and wrists and graduate to jogging with them. Arrange for a family hike and picnic to get everyone involved and moving.

If you're suffering any pain while exercising or moving you should check with a doctor. Chiropractors are a great solution for those with muscle strains and stiffness that are preventing people from getting the exercise they need or enjoying the activities they love. As an added bonus, most chiropractors can get you in the office within a day or two for treatment so you can return to living well faster.

Natural Blood Pressure Regulation

High blood pressure or hypertension effects over 65 million Americans. This is a growing problem and many Americans are relying on medication prescribed by their to control their blood pressure. Some of the most common medications being prescribed right now are Chlorthalidone and Propranolol. Some of the side effects associated with these medications include depression, dry mouth, thirst, nausea, vomiting, drowsiness, dizziness, alteration of heart rate, muscle pain or weakness, and even numbness and tingling. In addition, serious drug interactions can occur if you are taking anti-depressants, heart arrhythmia medications, blood thinners, MAO or ACE inhibitors, steriods, diabetic medications, and many others. Are the risks really worth it?


Are you taking a blood pressure medication right now or have you had your dosage changed in the past 6 months? There's a better way. There are natural methods and lifestyle changes that can help regulate your blood pressure with no associated side effects and you can make these changes today!


1. See a chiropractor.


Treatment of hypertension or high blood pressure with an upper cervical chiropractic adjustment, according to George Bakris, MD of the University of Chicago hypertensive center,  "has the effect of not one, but two blood pressure medications given in combination and it seems to be an adverse-event free treatment. We saw no side effects and no problems." A 2007 study compared the two treatments and found that on average systolic numbers dropped 14 mm and diastolic numbers dropped 8 mm of mercury with upper cervical chiropractic care. Read more about it here.  


2. Talk to your doctor about taking a supplement.


Supplements can lower your risk for heart disease and stroke by lowering dangerously high protein levels like homocysteine and C-reactive protein. These proteins are just as high of a risk as high cholesterol levels and many people either haven't heard of these proteins or have NEVER had their levels checked. Supplements can completely and naturally manage these risk factors with proper guidance from your doctor. 


3. Cut back on coffee and switch to caffeine-free.

Many experts agree that switching to decaf coffee can lower your risk for blood pressure, however new studies have been showing its the amount of coffee you drink and not just the caffeine that has the biggest impact on your blood pressure. Limit your cups of coffee to two per day and switch to decaf. Read more here. 

4. Indulge in anti-oxidants such as those found in dark chocolate.

Researchers have found that the anti-oxidants found in dark chocolate and cocoa has a healthy effect on blood pressure and blood glucose levels as well. The study found that insulin resistance was reduced after 15 days of dark chocolate consumption of 100g or 3.5oz per day. Read more about it.

5. Cut back on sodium.

Doctors have been saying to lower your salt intake for years to help with blood pressure. Listen up! Studies and more research has not proven otherwise and suggest that lower than 1500mg of sodium per day has great blood pressure lowering effects. Read more here.

6. Get to a healthy weight.

Reducing your weight can help decrease the stress and demand on your heart and have other healthy effects as well. It can reduce your risk for many diseases and improve your blood sugar as well. Talk to your doctor about options for reducing your weight and healthy diet tips you can adopt on your own.