Exercise Innately – Move, Lift, Sprint, Stretch, & Play!

jogger-1188006

jogger-1188006

 

I talk about food & nutrition quite a bit…

For years we’ve heard that our physical composition is 80-90% due to what we eat more than what type of exercise we do. Nonetheless, we do still have to move!

I continue to teach that a successful approach to innate exercise & movement touches on each of these 5 ingredients:

(i) Intensity – sometimes, we’ve just got to challenge our bodies in order to see a positive change.

(ii) Variety – there are so many ways to intentionally move our bodies… I’d argue that pretty much any movement is beneficial in some way.

(iii) Consistency – this is a lifetime thing… not a resolution or a boot camp thing… not a weight loss thing. Motion is Life.

(iv) Evolution – what we do for movement can & should evolve depending on our motivation, our interests, whether we’re injured or ‘sick’, the seasons, our exercise buddies, the environment, our resources, our schedules, etc. It’s all good. Just keep moving.

(v) Enjoyment – you’ve got to enjoy at least part of this process, otherwise, what’s the point? If you don’t *love* the process of exercise and movement, you might just need to shift your thinking a bit and start embracing the joy of your *results* – better health, your appearance, your energy levels, your ability to participate in more adventures, etc.

 

I’m frequently asked my opinion on the scheduling of exercise: how many times per week they should run or lift or take a class; should they do cardio before or after weights; should they work out in the morning or later in the day. For much of it, there really is no black & white answer. Or, more accurately, there doesn’t need to be a black & white answer, unless you’re training for a very specific sport or event. For the rest of us, we can certainly break this exercise thing down to a simplified approach!

 

bushwalk-with-beagles-1575556

 

 1) Move – Frequently at an easy, steady, slower pace (Daily)

This is the foundation. This is what we should do daily or very regularly. It’s what we’re meant to do most often. Ideally, we should all be able to walk around in our environment for an extended period of time without feeling like we’re going to die!! It shouldn’t be painful or exhausting. This easy, steady-state movement is what KEEPS us able to move, too. It allows us to stay mobile for our entire lives, and it enhances our overall health, brain function, and outlook on life!

Although this type of movement does burn some calories, that’s not the point! It’s about staying mobile, happy, and healthy overall. There are more efficient ways to burn calories and fat… don’t fret!

Some examples of the type of EASY movement I’m talking about here:

Going for a little stroll… 5 minutes, 15 minutes… whatever you’ve got! Before work, during your lunch break, after dinner, whenever you can fit it in. Taking those little breaks from your work station/desk will also help prevent the chronic pain from sitting and will keep you more alert & productive!

You’ve heard it before – take the stairs vs. the elevator! Granted, I’ve seen some pretty sketchy stairwells… so go with your gut on that one! The same is true of parking far away in the lot. Good idea movement-wise, but not always ideal safety-wise. Know your surroundings. Be safe.

Walk the dog. Heck, walk the kids! Don’t have a dog? Get one. Borrow one. They’re pretty awesome! Kids, too… but you might want to think that through a bit more if you don’t already have them! And you definitely don’t want to borrow one without getting permission from its owner first! ;-)

It’s a good idea to squeeze this walking in before you find your couch or recliner at night! Even if it means walking around the exterior of your house or around the block before you come inside.

Then, I like to throw in a bigger “outing” every week or so. Maybe it’s a longer stroll or easy hike, or an easy “sight-seeing” bike ride… a couple hours… easy, enjoyable movement.

 

evening-walkers-1308857

 

2) Move More – Pick up the pace a bit… less often (Couple times per week)

The purpose of this type of movement is to elevate your heart rate. Not for too long, though… otherwise we enter in to that “chronic cardio” state where our body is breaking down as a result of all the cardio activity.

Just keep your heart rate in a range of 55-75% of your maximum heart rate so it burns fat for energy, but doesn’t excessively break down. You can spend money on many expensive gadgets to figure this all out, or you can just go old school like this:

Maximum heart rate formula: Your age multiplied by 0.7. Subtract that number from 208.

If you’re 40 years old: 40 x 0.7 = 28.

208-28 = 180 beats per minute is your maximum heart rate.

Your upper limit for aerobic activity is 75%, or 135 beats per minute.

To monitor your heart rate, you can opt for some of the cool gadgets on the market, or just find your carotid artery on the side of your neck where it’s easiest to find your pulse, or on the inside of your forearm below the base of your thumb. Use a timer and count the number of beats you feel in a 10 second span. Multiply that number by 6 to figure out your beats per minute.

That was a whole lotta’ math right there, people.

You will impress your techy friends who have forgotten how to count on their own without checking their phones!

Once or twice a week, do some type of activity that gets you into the upper range of your aerobic limit. The key is to stay there as long as you can without exceeding your target rate… but without getting overly anal about it, either! Ah, now that’s mastery!

Ideas: jogging, brisk walking, hiking (with some uphill segments, preferably), cycling, swimming, SUP (stand-up paddling), snow-shoeing, cross country skiing, rucking (wearing a heavy pack while hiking or walking)… get the idea? It’s more challenging.

You should feel GREAT when you finish these activities, NOT wiped out!

(If you have intense sugar cravings after this type of exercise, you’ve probably gone beyond the fat burning state and into the sugar burning state. Watch your timing and your heart rate.)

 

rowing-at-sunrise-2-1372962

 

3) Lift heavy things (Couple times per week)

We should be able to lift a challenging weight. We might need to move a couch, or help move another person to safety some day. Being at least relatively strong is part of being fit overall. Strength is also about building strong bones & resilient joints, building lean muscle mass to burn fat more effectively, improving insulin sensitivity, maintaining good posture & balance, staying healthy and energetic into old age… it’s health insurance!

You don’t need to join a gym if that’s not your thing. You don’t even need a bunch of equipment. Body weight is fine, and you can add more weight/resistance down the road if you’d like.

I like to think of our basic movements to work on as: pushing, pulling, squatting, bending, and balancing. For the upper body, pushing and pulling can incorporate pretty much every ‘primal’ or innate movement we need to practice: push-ups, pull-ups, overhead press. For the lower body, squatting, bending, and balancing can include any squat variation, dead lifts, and lunge variations.

Really, these are the basic innate movements to incorporate into your routine:

  • push-ups
  • pull-ups
  • overhead press
  • squats
  • lunges
  • planks
  • (I like to add deadlifts &/or ‘good mornings’ to this list too… but not necessarily at the beginning of this process for you)

 

A couple times per week, cycle through variations of these basic exercises in a full body workout. Make sure you’ve done some light ‘cardio’ to get warmed up first. Bonus points for stretching between your cardio and lifting.

When incorporating variations, remember to think about moving in different directions, different angles, using different surfaces, etc. E.g. side lunges, squats with one leg on a raised surface, push-ups with your feet on a raised surface or your hands on an ‘unstable’ surface… your possibilities are truly limitless.

You don’t need to workout any longer than 30 minutes… and 10-20 minutes of focused activity & intensity is fantastic!! (30 minutes probably involves some lolly-gagging.)

Need some ideas? Google HIIT workouts (High Intensity Interval Training). This will overlap “lifting heavy things” and #4 “sprint/burst”… which is fantastically time-efficient!

 

weight-1424807

***

Add Foundation Training if you have pain or would like to prevent pain!!!

 

From pain to performance

Sometimes I do this right before a workout; sometimes right after; sometimes this IS the workout!

 

4) Sprint / Bursts (Once per week… maybe twice some weeks)

Don’t be frightened!

Sprints are a forgotten innate movement pattern from our youth… and from our ancestors! Let your inner child come out and play!

Sprints (and burst-like activities) have many benefits:

  • they stimulate the production of testosterone (which is important for libido and building lean muscle);
  • they increase the secretion of growth hormone (plays a key role in burning fat, as well as many other ‘feel good’ factors);
  • and they improve insulin sensitivity and increase endurance and develop fast-twitch muscle fibers (these are the good-lookin’, sleek muscle fibers and they allow us to be quick & powerful… not just in our minds!).

 

Before you lace up your golden running shoes…

Have you ever sprinted, since childhood I mean? If not, ease into this. Consider “picking up the pace” for a few seconds at a time, or for a short distance at a time, in your current routine. e.g When jogging, try running fastER to the next tree or telephone pole, or the next 15 seconds. Rinse & repeat.

 

hill sprint

 

Sprinting/bursting tips & ideas:

  • uphill sprints are a fantastic workout… and they’re actually easier on the joints since your feet don’t travel as far so the impact is less.
  • try sprinting on grass or on the beach. I’ll go to the beach with you just to make sure your technique is solid. ;-)
  • running on a ‘rubberized’ track is easier on the joints than pavement, as is a dirt road or trail.
  • try Tabata sprints for a short-but-intense workout (or Tabata anything, for that matter!)
  • sprinting & bursting isn’t exclusive to ‘running’ – you can do sprints on a bike, elliptical machine, swimming, stair climber, or while doing ‘calisthenics’ moves, running the stairs, doing chair/bench step-ups… you name it! Sometimes, thinking of “bursts” of power can help – think of explosive jumps, for example. As long as you’re giving your maximum effort, you’re sprinting / bursting. It’s not about your speed… it’s about your effort and energy expenditure.

 

stretching

5) Stretch, Extend, Expand, Dig In! (Daily)

Each day, we should take the time to undo some of the damage our daily habits can cause. We need to stretch, extend, expand, lengthen… really work out those tight areas… and then “dig in” to work it out with something like a foam roller and/or lacrosse ball. I like to think of working on your soft tissues and structure from the inside AND from the outside.

Our daily activities tend to work against healthy posture, causing chronic injury and structural damage to some fairly predictable areas. The biggies to tend to each day in an effort to prevent AND recover from injuries are: hamstrings, hip flexors (into the quads), glutes, cervical (neck) range of motion and curve ‘remodeling’, hip range of motion and ‘opening’ stretches, as well as spinal lengthening stretches… just for starters!

15 minutes a day of tending to your body in this way can do wonders for your function, mobility, your pain levels, your energy, and even your brain function!

 

soccer

6) Play, Training, and Sports

So much of this comes back to “play” … and that can be taken two ways. Playing “sports” and being competitive, as well as physically “playing” at life and enjoying how you feel.

If you’re playing a higher level sport or competing, your exercise and training will probably look different than the health-minded person who simply wants to feel great, look great, and live great… without chronic illness or injury. Certainly, there can be overlap here.

Those of us who simply want to look & feel our best for as long as we possibly can might simply ‘train’ so that we can enjoy our ‘play’. For example, staying fit so we’re able to go for a family bike ride, jump on a trampoline with our kids, going skating or skiing, play tag with the kids, play volleyball on the beach on your vacation… whatever seems like fun to you! I like that notion!

I also like to look at choices through the lens of “Pleasure vs. Pain”. We are either seeking pleasure or avoiding pain, or a combination of the two, when we make choices. For me, I find great pleasure in maintaining a relatively healthy body composition, feeling confident, feeling strong, and feeling capable. I sense ‘pain’ that I want to avoid when I think of being out of condition, in chronic pain, lacking energy, and not using my body in a fully engaged way. That all resonates for ME. Figure out what pleasure you’re seeking and what pain you’re avoiding… and you’ll find it easier to make this lifestyle choice consistently.

What’s the point?

If you’re going to make the effort to move daily, move faster some days, lift some heavy things 2 or 3 times per week, go fast & hard once or twice a week… what’s the POINT??

You’ve got to find your joy in this. I doubt joy means a ‘6-pack’ abdomen for everyone! I’d guess that joy is found in a a long, healthy, enjoyable life, rich with loving relationships, energy, spunk, and adventure!

Yes?

 

active family

Summary:

The Basic Moves: push-ups, pull-ups, overhead press, squats, lunges, planks.

(Think: pushing, pulling, squatting, bending, balancing)

 

The Basic “Schedule”:

  • daily – easy movement like walking, plus stretching & working out the “junk”!
  • a couple times each week – move faster to challenge your heart, lift some heavier things
  • once a week, maybe twice in some weeks – sprint/burst
  • whenever it floats your boat – PLAY!

 

 

cardio kindle cover

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a long-time presence in the field of Natural Health & Wellness. She is a Doctor of Chiropractic with 21 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud home schooling mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement, and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Food intolerance/sensitivity testing is also available to all U.S. residents. Personalized distance programs are available.

 

 

 

 

Eliminate Chronic Pain & Improve Your Function

back pain 460

back pain 460

 

This one is short & sweet!

If you have chronic pain, want to prevent pain, have limited mobility, or sit a lot, DO THIS!!!!!

Here’s a free video to give you an idea…  But I would highly recommend the complete program, obviously.

 

From pain to performance

 

I am. Every day.

As ironic as this is, being a chiropractor ‘n all, I’ve had daily back pain for over 3 years after a weird lifting injury that I evidently didn’t address correctly early on. I mean pain. Not “oh, it’s a little tight”. Pain. God must have thought I needed empathy. ;)

I finally did this Foundation Training. I’ve known about it for quite awhile… but I shrugged it off as just one more piece of advice, not overly convinced it would be THE solution. I’ve kinda’ learned to live with this annoying situation. Dumb. I know. sigh…

 

Anyhow, I did this training. It helped the very first day! Noticeable improvement right away!

I’m doing exactly what he says… every day. Join me!!

 

The End. :)

 

 

relief get out and get moving

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a long-time presence in the field of Natural Health & Wellness. She is a Doctor of Chiropractic with 21 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud home schooling mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement, and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Food intolerance/sensitivity testing is also available to all U.S. residents. Personalized distance programs are available.

9 Ways to Banish Belly Fat

flat tummy

flat tummy

Many of us dream of having a flat tummy, but it seems no matter what we eat or how much we exercise, it just isn’t happening.

Sometimes, this is due to a more complicated chronic health issue, like gut permeability, or food sensitivity, or an autoimmune conditions, or systemic inflammation, or cellular toxicity, or a mis-diagnosed/mis-treated thyroid disorder, and so on.

Sometimes, it’s just a matter of tweaking some basic lifestyle factors and shaking things up a bit.

 

1. Fuel Up With Quality Protein and Fats

These foods are the fuel for building and sustaining lean muscle mass. Why is this so important in your effort to get a flat, healthy tummy and lean body? Our lean muscle is essentially our fat burning furnace!

Also, these foods give us a longer lasting source of energy compared to other foods (like starchy carbs), and help us feel good and satisfied for longer… which helps us avoid nutrition pitfalls and self-sabotaging food choices.

When it comes to fats, do NOT avoid healthy fat in an effort to shed excess body fat!! We NEED fat! However, we don’t need toxic sources of fat. Opt for pure, less refined fats, whether they’re from vegetable or animal sources.

Although quality protein and fats are critically important to our health and to our fat burning efforts, don’t forget to eat a balanced diet! We need fresh fiber, too. Be sure to eat plenty of veggies for their core nutritional value, as well as a healthy form of fiber to keep things “moving”.

* Speaking of eating… let’s not overlook some of the more obvious tips. We always need to self-check that we’re eating to FUEL, not to FILL. While some argue that grazing throughout the day is key, for others this can set us up to be sugar burners vs. fat burners. Be careful what you’re snacking on and how often you’re snacking. Don’t eat too late at night – give your body at least a couple hours to metabolize efficiently before heading to bed.

 

2. Avoid (white) Bread, Pasta, Flour-based Foods and Only Eat (starchy) Carbs After Exercise

Avoid refined carbohydrates (like mainstream white bread, pasta, crackers, cereal, pizza) because they enter the blood stream faster. They are absorbed quickly which causes an insulin spike and then an energy crash. Unprocessed carbohydrates (i.e. whole grains, legumes, vegetables and fruits) increase feelings of satiety (feeling full & satisfied)  and release sugar into the blood stream at a much slower rate, stabilizing the blood sugar.

Note: An “upgraded” option is to avoid grains all together.

Our bodies are more capable of processing carbs directly after a challenging workout, so if you’re choosing to include these foods in your diet, that is the best time to eat them.

Starting your day with a Standard American Diet breakfast that includes any of the refined carbs like, toast, cereal, bagel, donut, muffin, pastries, pancakes, waffles… is a sabotaging way to start your day! It sets our metabolism off on the wrong foot, as well as contributes to major blood sugar issues and inflammation.

Breakfast is NOT the most important meal of the day if THIS is what you’re eating!!

 

3. Do Full Body Exercises

The more muscle groups you use, and the more joints you move, the more calories you will burn both during and after the workout. By doing complex “functional” and challenging movements instead of limited isolation movements, you are using more of your body and therefore requiring more effort/energy. You will burn more calories after exercise due to EPOC (Excess Post-Exercise Oxygen Consumption).

When you start exercising, your body goes from rest to increased metabolic activity, thereby requiring more oxygen. You body delays in responding to an increased oxygen requirement creating an “oxygen debt,” when you are done working out, your body pays back the debt through EPOC.

EPOC has the additional benefit of increasing your daily energy expenditure as well as your metabolism, turning your body into a calorie-burning furnace! This helps you lose those excess inches in your mid-section.

Plus, instead of having to hit the gym 5 or 6 times per week to fit all your body parts in, you can combine those body parts into single workouts, thus saving time!

By the way, when it comes to working out and your tummy, these high intensity, burst-like, full body workouts will be far more effective at whittling away your tummy than trying to do sit-ups ’til you’re blue in the face! You need to increase your fat burning metabolism overall, then you can add core exercises for that sculpting effect.

 

flat tummy male and female

4. Do Short Bursts of High-Intensity Exercise

Along the same lines, here’s another fat-burning exercise tip…

The most common excuse for not exercising is lack of time. Good news! Shorter, more focused work outs are even better to burn more fat than steady-state, long duration exercise.

Numerous studies from reputable sources have consistently demonstrated that high intensity interval training (short bursts of challenging exercise followed by short periods of recovery) gives you the same exercise benefits as longer stints on the treadmill. Get more done, in less time AND burn more fat!

This type of exercise burns more fat once the workout is done (increasing your Resting Metabolic Rate). Plus, it’s great for busting through boredom, when it comes to exercise. Mix things up in your exercise routine by incorporating two or three of these types of workouts each week, in addition to your other favorite cardio and endurance activities. Our bodies love variety!

 

5. Lose the Booze (and other sneaky forms of sugar)

Alcohol can be so sneaky. It’s loaded with sugar, oftentimes other toxic preservatives and ingredients, and (arguably) provides no nutritional benefit whatsoever. Yes, I know we can argue the “positive” benefits of red wine. I like to justify that one myself! Honestly, though, if we removed it from our diet, our health would not fail! (The true test of a food’s necessity?)

I also completely understand that, for some, a libation here and there can reduce our stress, enhance our mood and even our social life. We all know the pitfalls of alcohol, too. Pretty sure we’re all grown-ups here.

Back to the point: If you’re having a tough time shedding your excess belly fat and love handles, try removing alcohol from your life for at least a few weeks, or dramatically reducing your intake… and just watch what happens.

Also, beware of other sugary &/or toxic beverage choices, like energy drinks, soft drinks (regardless of whether it’s diet or not), fruit juices, designer coffee concoctions, and even flavored water. If it has sugar or artificial sweeteners (or colors, or flavors), your fat cells are going to store those toxins, IN YOUR BELLY PRIMARILY, in an attempt to protect your vital organs from the resulting damage!!

 

6. Drink  Water!

This one is simple. Make sure you’re staying hydrated with quality water. How much? The rule of thumb is usually to drink 1/2 your body weight in ounces of water each day. That’s a good benchmark.

Water will help keep toxins moving out of your system and help reduce inflammation overall.

 

 7. Add Some Good Bugs!

What’s happening INSIDE your gut can certainly be reflected on the OUTSIDE of our gut! We need to do everything possible to enhance our gut health. When it comes to gut health, to be perfectly frank, our waistline measurement should be the least of our concerns! Gut health is directly related to brain function, immune function, and plays a direct role in our overall health and ability to prevent serious, degenerative, chronic illness.

That being said, this is a simplistic article about belly fat. So, here’s a simple step to take: Add an excellent-quality probiotic to your diet. Add traditionally fermented foods and beverages, too. These beneficial bacteria aid in overall gut health and function, thus reducing the outward signs of bloating and inflammation.

 

flat tummy white bikini

8. Less Stress = Less Belly Fat

When we’re chronically stressed, our body can have a tougher time shedding excess belly fat. Stress is toxic and inflammatory. This causes our fat cells to remain “plump” as an intelligent adaptation to the never-ending stress we are creating or exposing ourselves to! It’s a self-defense mechanism of the body. Lovely.

The source stress can be emotional or mental, but it can also be “chemical” (i.e. nutritional, environmental, etc.), or physical (i.e. chronic pain, sleep deprivation, injury, etc.).

Tricky, isn’t it?

While we can’t completely eliminate all stress from our lives (nor do we need to in order to achieve optimal health), we can intentionally seek out stress-busting rituals and routines to help us offset the effects of that chronic stress. Find what works for you and make it a regular part of your lifestyle – prayer, reading, meditation, yoga, breathing exercises, going for walks, spending time in nature, writing in a journal, etc. It’s all beneficial!

 

9. Write Down Everything You Consume For 2+ Weeks

I know it’s a pain. But, this is your body… and your health. If you feel like you’re making the effort with your diet and exercise, but you’re not seeing a change, then you’ve got to look more closely.

For a minimum of 2 weeks (preferably 4), write down everything you’re eating and drinking. Everything. Even that spoon of peanut butter you scarf down as you stroll through your kitchen… and the handful of almonds here and there! I also recommend that you make note of how you feel immediately after eating/drinking AND how you feel 2-3 hours later.

There are several reasons for doing this:

– Maybe you’re taking in far more calories than you realized, which could explain why you’re not seeing as much change as you’d like

– It’s important to identify your eating patterns. Are you eating because you’re truly hungry? Or bored? Or tired? Or mindless?! It will help create an effective solution. We want to be intentional with our eating. We want to intelligently fuel, not mindlessly fill.

– Particularly when you begin to identify how particular foods make you feel, you may discover that there are deeper health issues at hand. Clinically speaking, this is often the first hint that a patient has an issue with gut permeability &/or food sensitivity…. which, if left unchecked could lead to a more serious autoimmune condition. Pay attention!

To get a sense of what you are eating and how it is affecting you, try this for the next 2-4 weeks:

* Try on an outfit that currently doesn’t fit as well as you wish it would. Take a photo of yourself in this outfit.

* Start writing down everything you eat and drink, and the time you consume it. Be diligent. Bonus points if you also write why you ate/drank it.

* When you finish each meal, snack, or beverage, make note of how you feel. (Full? Hungry? Bloated? Energized?)

Then, set your phone alarm for 2-3 hours later. When that alarms sounds, make note of how you feel again. How’s your energy? Do you feel full? Does your brain feel ‘clear’ and focused? How does your belly feel? (bloated? etc.)

* In 2-4 weeks, take your photo in the same outfit again… IF you’ve been diligent! If you have, you should see and feel a change beginning in your mid-section. Since this is the area our body tends to store the effects of our toxic lifestyle choices, cleaning things up and becoming more aware and intentional for a few weeks should cause things to improve in this particular body area FIRST!

 

If you’ve done all these things for at least a month, and STILL find that your body is resisting change, then it might be time to consult with a functional healthcare expert to discover the underlying causes. It’s OK… there are plenty of solutions out there! You are NOT doomed to a life of ill-health, a bigger belly than you’d like, or love handles that you really don’t love!

 

weight loss, fat loss, toxic fat, healthy eating, nutrition, exercise

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a long-time presence in the field of Natural Health & Wellness. She is a Doctor of Chiropractic with 20 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud home schooling mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

fit girl

 

 

 

 

Where To Start When Your Health Is WAY Off Track

Where to begin rebuilding your health?

 

On a fairly regular basis, I meet with people who feel their health is SO far off track that they really can’t fathom how on earth to get it back. They’re so overwhelmed that they can’t see where to begin. Maybe you’ve been there.

Maybe you’re there.

I was there a few years ago, after my mom passed away. Not everything was horrible… but things sure were discombobulated for ME.

In that case, I made a list of 13 things that would dramatically help support my mental, emotional, and physical health. Then, I intentionally set about ‘scheduling’ the action steps stemming from these 13 areas into my overall routine.

That’s what worked for me.

Rarely do I meet someone who is eager to create their own list of over a dozen lifestyle elements that they need to act upon and improve! That would cause further overwhelm in many cases.

So, when consulting with someone who’s in a state of overwhelm and experiencing “paralysis by analysis”, I start small.

The 3 recommendations I make first in order to help someone get back on track are:

  1. Fuel up with healthy foods first
  2. Become an active mover
  3. Schedule your priorities and “me time”

 

1. Fuel up with healthy foods first.

This means, give your body (your cells) what they truly NEED throughout the day. They need clean (non-toxic) sources of fats, protein, and fresh fiber in the form of veggies and fruit. They need water. They need probiotics. That’s a great start.

So, imagine at every meal (and snack), adding one or two healthier choices… even going so far as to make these the central focus of that meal or snack. Add some veggies, or a salad. Have some protein with your breakfast. Have fruit with protein as a snack. Begin incorporating more traditionally prepared foods, like fermented foods and beverages.

Here’s a very simple example. Want pizza? Have a healthy salad FIRST. Now, you’ve got less room for pizza… so, if you’re listening to your body, you should eat less pizza! Plus, you’ve just instantaneously made that meal healthier by adding the salad. Want junk? Not before you’ve provided healthy, beneficial fuel for your body.

When you focus on adding the good things first, you tend to crowd out the bad stuff, leaving less physical and mental room for it.

It’s tough for me NOT to recommend that someone address their toxic choices right away, too, since these can be SO very sabotaging! So, a close second in the nutrition department is to reduce toxic choices – BUT, for many in the overwhelmed state, they need a bit of time to gain momentum and confidence in the “good choice making” area first.

Once they find that groove, and their meals, snacks, and beverage choices are incorporating far healthier choices than they previously were, it can be less of a mental leap to cut out some of the toxic garbage. Then, it’s time to reduce artificial sweeteners, bad fats, junk food, fast food, pop & energy drinks, and the boatload of sugar from ALL sources (including grains) that most North Americans consume!

See why we start off with ADDING THE GOOD?? This list of nutrition choices to avoid could send somebody right off the deep end!

 

2. Become an active mover.

This area is easier to describe. Start moving!

I don’t care what it looks like or how it compares to anyone else. It doesn’t mean you need to join a gym, take a class, hire a trainer, sign up for a race, or buy expensive workout gear. Just start MOVING… consistently!

Since movement fuels brain function (we call this “proprioception”), it’s beneficial to move in some way every day. This doesn’t mean “work out” every day. It means MOVE. Walk, stretch, play, exercise, dance, do yoga, go swimming, throw in a little “Elvis pelvis”, do some knee bends or knee raises, do some jumping jacks, climb up and down stairs a few times… there are so many varieties of motion. Just do something each day… become a more active person.

FIVE minutes of movement is better than NO minutes! Really. No excuses.

Once you find your groove in this area, then you can begin incorporating more specific (perhaps goal-oriented) types of movement and exercise, like strengthening, resistance, fat burning, cardio conditioning, sports-related, or ‘training’ movement in a way that makes sense for your lifestyle.

For starters, commit to moving every day in some way, whether it’s 5 minutes or an hour. It’s a fantastic feeling to check that off your to-do list each day, knowing you just provided fuel for your brain and did something really positive for your body.

Motion is life!

 

3. Schedule your priorities and “me time”.

We all benefit by carving out time in our busy schedules for “me time”. This is the time we set aside for the activities that nurture our souls, so to speak. This is time for us to chill out, recharge, and talk nicely to ourselves! It’s also dedicated time to proactively offset the effects of stress. Obviously, this can look very different for each and every one of us. It’s not as important WHAT you do during this time, but rather how it fuels you and how it makes you feel.

Examples here are: quiet time for reflection, meditation, prayer, journaling, breathing exercises, reading, affirmations, time in nature, spending quality time with loved ones, or going out and doing something you truly enjoy.

Be intentional about this time. If there’s something (or someone) you say is a priority in your life, then schedule that as a priority!! You know what happens when you don’t create the time for the most important things in your life… time slips away. This can leave us feeling stressed, depressed, unhappy, resentful, or like something is consistently ‘missing’ from our lives.

Does any of that sound healthy? Nope. Sounds to me like any of these emotions might keep us firmly stuck in a state of overwhelm.

There’s nothing magical about our human physiology that will allow us to ignore our mental, emotional, spiritual, and social health and NOT suffer the stressful repercussions. We need to intentionally FUEL this area of our life as well.

When you’re in a state of overwhelm and feel directionless, it can be very empowering to begin a new, balance-enhancing ritual in this area of your life. Figure out who and what are most important to you, then make sure you’re creating the quality space and time for them in your schedule. (Remember to include yourself on that list of who’s important and needs your dedicated time!) Be intentional. Also, be sure you’re intentionally creating the time on a regular basis for off-setting the effects of stress.

 

As you begin to add these positive choices in nutrition, movement, and being intentional with your time, you’re beginning to create something new and powerful. Each healthier choice you make should make you feel fantastic! Nobody can ever take away the good choices you make.

Now, the real fun begins when you add a string of good choices together. That’s when you see an entire lifestyle shift for the better!

And, do you know what? You’ll get on a roll with your good choices… and then suddenly, you’ll make a rotten choice! Or, several of them! What’s up with that?? You’re human. That’s what’s up! Put it behind you and make another string of healthy choices. What’s done is done. No use stressing over it… because that’s not good for you either.

As always, remember – it’s not about being “Perfect”. It’s about making healthier choices, more often.

You can do this!

 

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If you feel you need more specific help getting your health on track, then consider doing our “21-Day Health Booster”. It’s designed to do exactly that – take you (figuratively) by the hand and show you EXACTLY what to do and how to do it!

**********

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, mercury toxicity, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

 

 

 

 

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Listen To Your Body ~ Evolve Your Exercise For Optimal Results

Run!

 

It’s amazing what your body can teach you… especially if you slow down long enough to listen to it!

I’ve been talking about the 3 main types of physical activity and the “3 Keys to Successful Exercise” for many years now. The 3 main types of exercise/fitness are:

1) Movement: This is what I reference when I say “Motion is Life”. Each day, we need to move our bodies – it could be walking, stretching, ‘easy’ yoga, an easy ‘recreational’ bike ride, playing, spinal hygiene exercises, gardening, etc. Just some type of movement to stimulate our neurological proprioceptors and feed our brains the fuel it desires. This is a foundational component of true health.

2) Exercise: Now we’ve moved up a notch (or several) from general movement and motion. Exercise typically has some sort of broad goal attached to it like, “I want to be healthy”, “I’d like to be fit”, “I want to look good”, “I need to lose weight”, “I want to be stronger… leaner.” So, we tend to incorporate workouts, perhaps some resistance/weight training, various fitness classes, and oftentimes more challenging versions of “cardio” exercise. With exercise, you have a different purpose in mind than just moving.

3) Training / Sport: Now this is even more specific – you’re focused on very specific goals and outcomes, unique to your particular sport or desired outcome. You may participate in a certain sport that requires a specific training routine, or you might be training for an upcoming event, like a triathlon, marathon, a race, a fitness competition, etc. So, you train with greater focus… you’ve moved beyond “I just want to look good, feel good, and be healthy for life.”  Sometimes, in this category, there can even be a tendency to make training choices in spite of health and optimal function. Sometimes.

Honestly, it has been many years since I’ve been consistently in the “training & sport” mode. Those were the years of competitive skating and track… long ago! In recent years, there were some stints with CrossFit and cardio kickboxing that kind of bridge the gap between exercise and training – I had no real intent to “do” anything with either, other than spice up my exercise… no specific goals. Ultimately, I eased off both of those due to chronic overuse injuries they seemed to inspire!

I’ve been happily nestled in my daily movement with regular “workouts” each week for quite sometime now, mixing things up depending on the season, how I feel, and what-not.

I started a new workout program in January that is a combination of exercise with a twist of training, and I’ve been doing hill sprints and Tabata sprints on the treadmill throughout these recent winter months… only because it has been so dang icy here for so long!

(Note: My time on a treadmill is very short – chronic cardio is detrimental to many facets of our health and fat loss goals.)

On many weekends, I’d throw in one of my favorite winter sports – deep snow sprinting. Hilarious and brutally exhausting at the same time!

I started really listening to my body again a few weeks ago… mostly because it was screaming very loudly at me to pay attention.

I had gotten into a nice groove with my exercise – challenging workouts 3 -4 days per week, cardio bursts another 3 days per week, some “play”… a good little routine. My body composition was responding well… but, my body didn’t actually feel so great.

I had gotten into a routine where I felt like I “had” to follow this program and do these workouts… even though I was injuring myself. I had created a bit of a monster.

By the time I snapped out of it, there was a growing list of exercises I was avoiding because of pain… and I had come up with a gazillion “substitutions” or adaptations to work around it.

 

Then I realized, “I don’t want to feel like this as I get older!!”

 

 

 

It’s lovely to look relatively fit… but if you feel like cr*p, what’s the point?

So, I switched things up a few weeks ago, and have been listening to my body’s response.

It likes it!

Mind you, I believe that our bodies will respond favorably anytime we switch up our exercise and movement – variety is one of the keys to successful exercise. So are (occasional) intensity and consistency.

So, this is what I tweaked in recent weeks:

I stopped doing the particular exercise/training program I had been doing since January. I seemed to keep re-injuring my shoulder in this program, plus, I was almost ‘done’ with the schedule of the program anyway.

I went back to my own “fat-burning” workouts comprised mostly of creative variations of squats, lunges, dead lifts, jumps & kicks, core strengthening, and any variation of upper body pushing, pulling, and overhead pressing exercises I can do that doesn’t trigger a shoulder problem.

I eased off on the weights for some of the exercises – added far more body weight exercises or exercises where I’d use a medicine ball or resistance bands for variety.

What I found was that I felt like I was doing completely different workouts… even though the foundational movements really weren’t that different at all. Just the subtle changes I had made with what I did & did not use for resistance really changed the range of motion in the exercises… which seriously changes how you feel after a workout!

I’m a huge fan of mixing things up with body weight exercises. I feel less injured and far more “toned” and “lean” when I work out like this. Could be all in my head, but I’m goin’ with it because it makes me feel good!

I also got back into tending to my body.

I’ve created the time for spinal hygiene exercises (which were previously being rushed through), stretching, some yoga, and using the foam roller. I need to continue improving in this area, as this is the first area where I tend to let things slide if I feel rushed.

And one other major change I made was to try a few weeks without the hill/incline sprints, and do ‘flat’ sprints instead.

This was another decision motivated by a range of motion issue.

I just wanted to RUN! When you’re running up a steep incline, although it’s an incredible challenge, you just don’t have that full reach you do when you’re going full out on a flatter surface. I felt like my body wanted that full reach for a little while.

Now, I can really feel it even more in the glutes, upper hamstrings, and even into my core.

What’s more important is that running like this makes me feel really happy! I  really love doing it… I love how it feels to hit that full stride, reaching to my maximum… and that’s a really important part of exercise, too… don’t you think? Gotta’ enjoy what you’re doing.

 

This is the image that inspires me to go FULL-OUT!

 

I think I’d like to officially add a fourth category to my “Keys to Successful Exercise”:

1) Variety

2) Intensity (occasionally)

3) Consistency

and,

4) Evolution

I believe that our exercise focus should shift over time… more so than what I’m talking about in key #1, variety. By variety, I just mean that we mix things up in any given week or month.

By evolution, I’m talking more about listening to our bodies… and even our hearts… when it comes to how we move, how we nurture, how we challenge, how we strengthen, how we improve, and how we protect our God-given temple.

That should change over time. That’s something to look forward to and embrace.

 

 

 

 

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Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

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Your Invitation To A Revealing (Health) Webinar

JJ Virgin - The Virgin Diet

If you’ve been following the current massive book launch of my colleague, NY Times bestselling author and nutrition & fitness celebrity JJ Virgin, then you know she’s on a mission!

This woman is driven! She is determined to share her message – the TRUTH about Nutrition & Health – with the masses.

Now, she’s hosting a free webinar!

You do NOT want to miss this! (You can REGISTER HERE.)

 

How hard is it to lose weight… or just be “healthy”?

Especially when the information we have is limited, inaccurate, biased, or flat-out wrong! 

We’ve got entire industries lying to us from morning to night… poisoning our food and fattening our bodies – intentionally.

How do we protect ourselves – and our families?  

Is it possible to stop the weight gain, finally kick the cravings, overcome the fatigue, heal the bad skin, and break through the chronic pain, stiffness, and sore joints… ALL through Nutrition?

YES.

Tomorrow, NY Times bestselling author and celebrity nutritionist JJ Virgin is hosting a free webinar to give you the answers… to tell you what YOU need to know.

Save Your Spot Here!

I’ll see you there!

.

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 19 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, autoimmune conditions, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

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Try This Fat Burning Workout!

The Turbulence Training Physique

Time to get back into shape?

If you’re new to exercise, or are just beginning on a healthy lifestyle plan, I highly recommend daily walking as your first form of exercise. It’s good for your overall health, it’s a great stress-management tool, and you can do it almost anywhere… for the rest of your life. It’s an important foundational movement pattern to adopt.

However, if you’re ready to step up your fat loss exercise plan, it’s hard to beat the Turbulence Training program by my Canadian brother, Craig Ballantyne.

I’ve shared his work with readers here before. Craig is the real-deal and he knows his stuff when it comes to exercise, fitness, fat loss, nutrition, and how to maximize the results of your efforts.

Turbulence Training 2.0 is the workout program I’ve chosen to start my New Year with. (I like to change up my approaches a few times throughout the year to keep things fresh.)

The next 3 months’-worth of workouts will revolve around Turbulence Training… with a little add-on here and there. The workouts are 30 minutes, performed three times per week.

Here’s and example of a recent workout from the program Turbulence Training 2.0. I did this two days ago and I’m still feeling it in my legs! Love that!

(If you’re not familiar with some of the exercises listed below, the easiest thing to do for now is to look them up on YouTube.)

This workout is no joke – please don’t do it if you’re a beginner! (Don’t worry, though – Craig has 6 weeks of Beginner Workouts in his Turbulence Training system, complete with follow-along videos.)

Here’s the workout that had me at “hello”!

 

Warm-up Circuit:

Go through 2 times with no rest between exercises.
– Rest 20 seconds between circuits.

o    Prisoner Squat – 20 seconds
o    Pushup or Kneeling Pushup – 20 seconds
o    Stability Ball Leg Curl – 20 seconds
o    Band Pull – 20 seconds

 

Metabolic Resistance Training Circuit #1

1A) Dumbbell (DB) Goblet Step-Up – 30 seconds per side
– 15 seconds rest/transition.

1B) T-Pushup (alternating sides) – 30 seconds
– 15 seconds rest/transition.

1C) KB (Kettlebell) or DB Swing – 30 seconds
– Rest 30 seconds

Repeat 1 more time for a total of 2 circuits.

 

Metabolic Resistance Training Circuit #2

2A) 1-Arm DB Squat & Press – 40 seconds per side
– 20 seconds rest/transition.

2B) DB Renegade Row (alternating) – 40 seconds
– 20 seconds rest/transition.

2C) Suspension Y’s or DB Rear-Delt Raise – 40 seconds
– 20 seconds rest/transition.

2D) Suspension Curls or DB Curls with Palms-up – 40 seconds
– Rest 30 seconds

- Repeat 1 more time for a total of 2 circuits.

 

Metabolic Bodyweight Finisher

3A) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds

3B) Jumping Jacks – 20 on, 10 off x 2 rounds

3C) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds

3D) Jumping Jacks – 20 on, 10 off x 2 rounds

 

Holy sweat balls! Um, I mean “Awesome Sauce”! This is a good workout! (Actually, I really liked the one that came before this one, too… and the one before that…!) I like shorter workouts than this one, too… that’s why I’m doing some other add-ons for the next few months.

This workout was taken straight from Turbulence Training – which, by the way, is conveniently on sale until THIS Friday night at midnight! (You’re welcome!)

It’s an incredibly effective fitness program for fat loss – that you can do all from the comfort of your home.

Craig Ballantyne goes above and beyond to deliver an top-notch program. You can see its time-tested success from the Success Stories and TT Transformation Contest winners in his article at the link below.

(Yes, there’s a “contest”! If you want to, just take your “before” picture… then your “after” picture in 12 weeks… and you could win some of Craig’s hard-earned cash!)

Definitely take a few minutes to read through the article – there’s a TON of great information in there, as well as the opportunity to buy the program if the mood strikes! If the mood doesn’t strike, at least you’ll be smarter! ;)

If you’d like to give Turbulence Training a try along with me, you can order it here for the fantastic sale price – the sale expires Friday night!

 

Here’s what’s included in Turbulence Training:

– The NEW and IMPROVED 10-year Anniversary Edition of Turbulence
Training (complete training manual with exercise charts, photos,
and descriptions)

– 24-weeks of follow-along, fat-burning workout videos with Craig and his Certified Turbulence Trainers doing every repetition of every exercise with you, including suggested exercise substitutions – all in just 30 minutes per session!

– Five brand NEW 4-Minute Miracle no-equipment bodyweight workouts
that you can do anytime, anywhere for a TT fat burning boost.

– The NEW and IMPROVED Turbulence Training Nutrition guide to deliver you the total fat loss package you need to transform your body.

This is the complete Fat Burning Transformation package that you need to kick-off the New Year with fast fat loss – this is the best way to get back in shape, guaranteed!

You can order your copy here.

 

Let me know if you start the program – we can lie on the floor after our workouts and pant together!! (As people around us trip over the fat that has fallen right off our bodies!)

 

 

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, autoimmune conditions, insomnia, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Personalized distance programs are available.

 

 

 

 

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Save 90% On The Virgin Diet Challenge Master Package

Virgin Diet Challenge Set

I wanted to pass along a little tidbit that was in my email inbox when I returned home from visiting family last night…

JJ Virgin (of ‘The Virgin Diet” fame) is finishing the year with a bang! She has announced that she is offering her entire Virgin Diet Challenge Master Package (worth $750) for only $47 plus shipping and handling!

The sale price is valid through midnight on December 30th… don’t delay if you think this looks good to you!

In the past year or so, I’ve had several patients and coaching clients complete JJ’s program, and they’ve all loved it and loved the results they’ve achieved!

Why is JJ offering this entire package at such an enormous discount? She says, “You deserve a NEW YOU this New Year and this is the package that will have you back in your skinny jeans and picking a vacation that requires lots of time in a bikini! I want to help you look and feel fantastic in 2014!”

The complete program will be boxed up and shipped to your door, including all four classes on audio CDs and a large organized binder with all the class transcripts, recipes, meal plans, worksheets, assessments, journal pages, and more.

 

Take a look at everything you’ll receive:

 

 

Also, you will automatically be enrolled into the online program so that you can get started immediately – you will receive access information as soon as you complete check-out.

There is a 100% satisfaction guarantee. If you do not believe that it is the best weight loss program you’ve ever tried, then you have 30 days to return the materials and ask for all your money back, no questions asked, and you will receive a full refund. .

 

Click Here to order your Virgin Diet Challenge Master Package and save 90%.

——————————————————————————————

Right now, JJ is also including FIVE really great bonuses!

——————————————————————————————

Said JJ, “I’m not leaving ANYTHING to chance!  If the 90% discount doesn’t inspire you to treat yourself to feeling fabulous in 2014, these FIVE gifts will surely get you on board:

* Bonus 1: Fast Fitness DVD – This video training session will show you how to burn the most fat in the least amount of time.

* Bonus 2: Stress Busters – Get those cortisol levels down to stop storing fat with this expert audio interview, my stress quiz AND my stress protocol.

* Bonus 3: Sleep Soundly – A lack of sleep stalls your success! Take the sleep quiz, listen to the expert audio interview, and follow my step by step sleep protocol.

* Bonus 4: Detox Protocol - Take the toxicity questionnaire then follow the appropriate protocol to reduce your toxic load and shift your progress into high gear.

Bonus 5: Virgin Diet Coach – 30 days of support from the Virgin Diet Coach member’s only website will support you AND get your questions answered by me or my highly trained coaches within 24 hours. THIS IS PRICELESS!!!

WOW! That’s a lot of goodies …and you get it ALL as a BONUS when you try my entire Virgin Diet Challenge Master Package for 90% off.”

 

Go here to claim your own Master Package before they’re all gone!

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, autoimmune conditions, insomnia, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

 

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“How to Gain Muscle and Lose Fat at the Same Time”

Sculpt a New Physique with Turbulence Training

There are a handful of exercise & fitness authorities out there that I really like… I love their work, their knowledge, and their integrity.

Craig Ballantyne is one of those guys. While he’s incredibly gifted and intelligent in other areas as well, exercise physiology remains one of his original passions.

I regularly recommend his exercise programs, Turbulence Training and The Home Workout Revolution, to our practice members and coaching clients who are looking to trim their fat and create a lean, toned look.

Craig posted this little article yesterday, and I decided to share it here, in case  you’re looking to jump start your workout routine.

Ladies, don’t mind the “guy talk” about getting bigger muscles! That doesn’t naturally happen with us. We just get lean and toned when we drop the fat! We also stop sagging in the places that shouldn’t sag! :)

When you gain muscle and lose fat, your body looks completely different… better proportioned… curves where there should be curves, but not where there shouldn’t.

We WANT to gain muscle. Not only will it protect us from injury and keep us stronger as we age, but muscle is our FAT BURNING FURNACE! To avoid “building muscle” is just a silly thought.

Craig’s programs are always priced to sell, in my opinion. There’s tremendous value in his programs, and they’re always cost-effective.

Right now, however, he’s having a “blast” sale on Turbulence Training… just a couple days long. That’s why I wanted to post this today – I don’t want anyone missing out on an even better price! It’s almost 70% OFF!!!

No excuses. You can order now and start doing this TODAY. Holiday weight gain, schmoliday weight gain. Not this year!

 

“How to Gain Muscle and Lose Fat at the Same Time.”

By Craig Ballantyne, CTT
Certified Turbulence Trainer

Lame college professors and cardio addicts like to tell you that
you can’t do this. They say it’s impossible.

That’s what “they say”.

This workout proves them wrong

Listen, I’ve been in the business for almost 20 years, and I’ve
been in the gym (working out or training others) for 20 hours a
week for over a decade. I know what is possible more than those
naysayers.

I know you CAN gain muscle and lose fat at the SAME time.

Check out this amazing success story from one of my best clients:

“Hey Craig, I’m finishing up the last week of Turbulence Training Gain Muscle/Lose Fat 2… And it’s living up to its name. I’ve gotten way bigger
through the upper body… lats are filling out… And waist is
slimming. I benched 245 five times on my fourth set on Saturday…
Beast mode! Wanted to thank you again for helping me out. I’m
loving it! I’ve gone from a fatty to one of the strongest guys in
the gym.” – Sean Goldsmith

And this type of training works for ALL age groups and both
genders, too.

One of my workout programs was used in a study where women gained
4.2 pounds of muscle and lost 3.5 pounds of fat in just a few
weeks.

BOOM. They did the impossible, and I bet they looked fantastic.

(Reference: Med Sci Sports Exerc. Body Composition and Strength
Changes in Women with Milk and Resistance Exercise. Josse, A.R., et
al.)

In another study, men AND women OVER the age of 60 gained 4 pounds
of lean mass and lost 4 pounds of fat in 12 weeks with resistance
training. Imagine how great they felt…and they didn’t even change
their diet. That’s the power of these workouts.

(Reference: Am J Clin Nutr. 2007 85(4):1005-13. Resistance training
and dietary protein: effects on glucose tolerance and contents of
skeletal muscle insulin signaling proteins in older persons. Iglay,
H.B., et al.)

So because YOU and I know better than these stuffy professors, I’m
having a “Prove them wrong!” sale this week on my Gain Muscle-Lose
Fat program this week only. The sale ends on Thursday night.

Use this workout to Gain Muscle and Lose Fat at the SAME Time.

Save over 67% on the regular price of this workout so that you can
start gaining muscle and losing fat at the SAME time during the
holidays.

Craig Ballantyne, CTT

PS – Move quick! This sale ENDS Thursday and the price TRIPLES.

 

——————————

So, there you go! There’s the perfect plan for maximizing your workouts! I love the Turbulence Training program – short, focused workouts that anybody of any fitness level can do.

Check it out while it’s on sale!

And, let me know if you get started on it… I’d love to hear your before & after story! :)

.

.

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

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5 Exercises NOT To Do

The Home Workout Revolution - Craig Ballantyne

 

I’ve seen the benefits of doing bodyweight-only workouts over the years, both personally as well as in our practice.

In fact, I spent the better part of the last day and a half making funny noises every time I sat down , got up, or went up and down stairs… all because of the bodyweight workout I did the day before! They can definitely be effective, that’s for sure.

Personally, I think one of the reasons bodyweight exercises can be so effective is that, without added resistance, I tend to really push the limits of a full range of motion on each exercise. Yeah. You definitely feel the effects of challenging yourself like that in the next day or two!

My point? Bodyweight exercises shouldn’t be snubbed just because you’re used to lifting heavy weights, swinging kettlebells, or throwing massive tires around. They definitely have their place in the workout regime as well.

I’ve turned to them to shake things up and add variety to my own exercise routine, and I’ve confidently recommended them to countless practice members and coaching clients who are stepping outside their comfort zone of “chronic cardio” in an effort to finally get in shape or lose weight.

I recently talked about exercise authority, Craig Ballantyne, here. Craig is a huge proponent of bodyweight workouts, and one of the people that convinced me, years back, that bodyweight workouts could be so effective.

Take a look at this article he recently wrote…

 

——————————————————–

5 Bodyweight Exercises NOT To Do (and 3 exercises you might be doing wrong)

By Craig Ballantyne, CTTIf you have a sore shoulder, bad back, achy knees, or tight Achilles tendon, then you must AVOID the 5 bodyweight exercises listed below.#1 – Triceps dips with your hands behind you on a bench – These are terrible for your shoulder joint and rotator cuff muscles.

#2 – Jumping exercises on concrete OR if you are overweight – These will kill your knees.

#3 – Sit-ups & crunches & V-sits – These will cause you back problems, as Dr. Stuart McGill has written about in the New York Times.

#4 – Pushups with your elbows flared out wide – This “bodybuilder” version of pushups will cause you great grief in your shoulder joint and rotator cuff, just like the classic barbell bench press.

#5 – High repetition box jumps where you jump back off the box with each rep – Your Achilles will snap one of these days. Bad news bears right there! And I’m sorry, but you’re not as wealthy as Kobe Bryant, so I doubt you’ll be able to fly off to Germany for the world’s best medical treatment to help you recover.

Instead, you need to avoid those dangerous bodyweight exercises and use the safer, more effective no-equipment workouts found here:

Home Workout Revolution <— On Sale For 51% Off ‘Til Thursday, November 14th!

Use the exercises in those videos for more results and less risk.

Of course, if you’ve been reading articles of mine for more than a few months, you probably already knew not to do those moves. But you might still be making the following mistakes on 3 otherwise awesome bodyweight exercises.

Please do NOT do…

1) Mountain Climbers with a rounded low-back

This will hurt your back just as quickly as sit-ups or crunches. You must keep your body in a straight line with your abs braced to get the best ab workout and fitness boost from this exercise. You’ll also get a much more INTENSE abdominal workout when you SLOW the reps down, particularly when you do the X-Body Mountain Climber version. Stay tight and strict and you’ll get the most results from this simple exercise.

2) Prisoner Squats with “lazy” hands

When you do prisoner squats, you need to keep your fingers interlaced behind your head, your elbows back, and your shoulder blades squeezed together. That is how you get MORE results from this move. It allows you to work your upper back without equipment. Don’t be lazy like most people that just touch their finger tips to the side of their head. That’s lame.

3) Ugly Lunges

This is the most over-prescribed exercise in bodyweight history, and far too many people are doing lunges that have no business doing this exercise at all. It’s no laughing matter when I see people doing ugly lunges in the gym.

Listen, it’s okay if you don’t have the proper balance to do lunges. You can switch to a safer exercise such as Reverse Lunges, Split Squats, Step-ups, or 1-Leg Lying Hip Extensions.

We want you to train hard, but safe. No wobbling or falling over! And don’t even think about adding resistance to your lunges if you can’t do the basic bodyweight version correctly.

In order to learn how to do every bodyweight exercise with PERFECT fat burning technique, get 71 follow-along bodyweight workout videos here:

Home Workout Revolution <= 51% off sale ends Thursday, Nov. 14th

You’ll do each workout with me and my Certified Turbulence Trainers, Brian Kalakay, and Mike Whitfield. Not only will we motivate you to be MORE consistent, and train harder, but we’ll also make sure you do every exercise perfectly so that you get more results in LESS time.

That’s my promise to you.

And if you aren’t satisfied, feel free to take me up on our 100% money-back guarantee at any time during the next 60 days.

Let’s get you the results you DESERVE.

Start today,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – Here’s a kick butt mindset tip to keep you on track for success…

”Cherish time, your most valuable resource. You can never make up the time you lose.” – Kekich Credo #2

The best way to SAVE time is by cutting back on your workout time (and overcoming all of your workout excuses) by using my NO-equipment bodyweight workouts that you can do anytime, anywhere.

Get your 4-Minute Miracle Workouts here (plus 51 more workouts) <= 51% Sale Ends Thursday November 14th!

You’ll never miss another workout again with this perfect fat loss solution.

——————————————————–

So there you go. Straight from the Master himself!
Who knew that lunges could be “ugly”?! Cracks me up!
If you need a little direction, some motivation, some fresh ideas, or some instruction in proper technique for the best results as well as injury prevention, I think Craig’s your man.
Check out his workout program today (literally!) to see if you think it’s right for you. With a money-back guarantee like he’s got, it’s definitely worth a shot.
Let me know how you do!

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

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4-Minute Workout Better Than Cardio?

The Home Workout Revolution - Craig Ballantyne

Could a 4-minute workout really be better than cardio?

Yes, according to many exercise authorities.

“In the time it takes someone to drive down to their local gym, you could do a better cross-training, fat-burning workout at home without a single piece of equipment”, says world-renowned exercise scientist, Craig Ballantyne of Toronto, Ontario.

 

I’ve followed Craig’s work for many years now… and I love his approach to health, fitness, nutrition… as well as the integrity with which he leads himself and others.

When it comes to fitness, he’s simply one of the best.

(FYI: I’m recommending a workout product by Craig in this post.)

Don’t get the man started on the 60-minute P90X videos or long bouts of cardio…there’s no need for workouts to last almost as long as a movie! Those long workouts just beat you up because they have you do TOO much, too fast. He’s got some critiques of the CrossFit craze, too.

In Craig’s educated opinion, here’s  a better way to exercise no matter which one you prefer:

Click here for a workout better than P90X

Click here for a workout better than cardio

Click here for a workout better than CrossFit

According to Master Craig, here’s why these short, bodyweight-only workouts are better than all those other programs:

You get the same benefits as CrossFit – fat loss, abs, strength, power, and and dramatically improved fitness – but without the pitfall of high injury rates and dangerous metabolic changes. Plus, these bodyweight workouts come in Beginner, Intermediate, and Advanced Levels (and can take just 4 minutes per day!).

Sure, you can do a longer workout, if that floats your boat. They don’t “have” to be only 4 minutes! (But not too long… otherwise you’ll sabotage your metabolic efforts.) Sure, you can add some type of weight for resistance – kettle bells, a medicine ball, resistance bands, dumbbells, a bar, a gallon jug, a dog, a toddler… plenty of choices!

 

I’ve done a little bit of (almost) every type of workout over the years. My mainstay is definitely a good, focused home workout. With young kids at home and home schooling, I’ve just not found a practical (or justifiable) way to get back to a formal “gym” relationship. I love working out at home, so it’s a good fit for me!

If you need a little focus, motivation, inspiration, direction, or just more ideas and variety… check out Craig’s “Home Workout Revolution” to burn fat in just 4 minutes with NO-equipment-necessary workouts. He’s got over 50 Home Workout Revolution videos PLUS over 20 new videos – “4-Minute Miracles” and “6-Minute 6-Pack” workouts… fun stuff!

 

(Remember? You CAN do longer than 4 minutes… and you CAN add some resistance if you want… AND you CAN do these in a gym, if you prefer!)

Just sayin’… you can get a seriously effective workout at home, with no equipment, in just a few short minutes. That’s all.

 

Sale Price THIS Week!

For a few days this week (Tuesday through Thursday), Craig is offering his newest workouts for a VERY short time at 51% off! Don’t miss it if you need a little jump start in your workouts!

You’ll be amazed on what you can accomplish with just your body weight and in a small amount of space at home, in a park, or even a hotel room.

If you DO order Craig’s workout videos, let me know how you’re doing with them!

 

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular personality in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

 

.

The #1 Exercise to Alleviate Low Back Pain

back pain 2

 

I recently discussed chronic back pain from a Doctor of Chiropractic’s perspective… and how you MUST take an active role in your own healing in order to achieve optimal results.

You can read that article here.

Here are some more goodies for you… If you have chronic back pain, give this exercise a try:

 

 

(I think someone may have forgotten the word “pain” in the title… but I’ll bet you get the point anyway!)

Sure, there are many other stretches and exercises you could do. I like this one because ANYONE can do it, ANYWHERE. (Ok, maybe not right in the middle of the sermon at church… or while your airplane is taking off… but in most places and at most times!) You don’t have to get down on the floor, or hang upside down from something, or have someone assist you with this.

It’s simple and effective.

But it works best when you do it… not just look at the pictures of it. ;)

Here’s another great one to add to your daily routine…

 

 

One final tip for today, when you’re sitting at your desk or at the table, scootch toward the front of your seat, place both feet flat on the floor, and rock your pelvis forward to accentuate the forward curve of your lumbar spine (as opposed to sitting with your tailbone tucked underneath you with your lumbar spine collapsed).

Then, get your head back over your spine. Basic anatomy & physiology: your brain likes being over its ‘tail’, the spinal cord.

Better function, better feeling, better looking.

When you sit with your pelvis rocked forward to restore your lumbar curve, it will feel like you’re sticking your buttocks out behind you. Yep. Then you’ve probably got it right.

You might feel some muscles working in the low back… and you might not like it when you first do this. Yep. Then you’ve probably got it right! Those postural muscles have become lazy, weak, and wimpy over the years… it’s time to whip them back into shape!

 

For a gazillion more strategies, tips, exercise must-do’s and exercise no-no’s, definitely look into Rick Kaselj’s program, “Fix My Back Pain”.

(Remember to ignore the big, muscle-y people near the top of the page if they make you nervous! Just keep reading.)

He is the Master of teaching people of ALL ages and ALL fitness levels how to restore function and fully recover from injuries.

His program is on sale right now for a HUGE savings.

If you have back pain, take a proactive role in correcting it!

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

Is It Really Possible to “Fix” Your Back Pain… For Good?

Fix My Back Pain

Are you one of the millions of North Americans who suffers from back pain?

As a Chiropractor, can you imagine the number of times I’ve taken care of someone with low back pain over the past 18 and a half years in practice???

(By the way, I started in practice when I was 10, thank you very much.)

Here’s my confession. Low back pain is my least favorite “condition” to work with.

Why? Oh, several reasons.

First and foremost, unbeknownst to many, Chiropractic is not about “fixing pain”. Chiropractic is about improving function.

That could mean a decrease or elimination of pain, no doubt about it. I’ve seen it countless times.  But it could also mean improved mobility, improved immune response, improved sleep, improved digestion or elimination, improved respiratory function, improved hearing or vision, improved energy, or improved mental clarity, improved attitude and mood… it’s not all about pain.

And, it’s not all up to the Doctor of Chiropractic. Believe it or not, we can’t magically control what your body will DO with the newly improved nerve flow once the adjustment is delivered! Your Creator has got that one under control! ;)

So, I combine my years of experience and intuition, with training, knowledge, and technical skill… then say a prayer that the adjustment helps where help is needed (and/or wanted) most.

However, low back pain can be tricky.

Those are some BIG muscles down there! Sitting, poor posture, lack of full motion over the years, stress, nutritional imbalances, injuries, muscle imbalances… they ALL contribute to chronic low back pain.

How is a Chiropractic adjustment supposed to fix ALL that??

We each need to step up and take on the responsibility of helping our own bodies get well and stay well.

I’ve met too many folks who come in with chronic back pain, telling me they’ve had it for weeks, or months, or years… but yet they haven’t really been doing anything on their own to work on it. No movement, no postural corrections, no de-stressing, no correction of nutritional imbalances… Yikes!

It can be a tall order to “fix” that for someone! It’s hard to undo weeks or months or years of abuse with an adjustment! (or a round of physical therapy, or a pain med, or a massage, etc.)

The people I see who very successfully overcome both their acute AND chronic low back pain for good, are the ones who, in addition to regular Chiropractic care,  add some specific, very targeted exercises to their recovery protocol.

(Also, it helps to remove the physical stressors that continue the cycle of low back pain, quit eating such an inflammatory diet and carrying excess weight… but that’s a chat for another day!)

So, what are these specific, very targeted exercises?

I’ll refer to the master for this!

Rick Kaselj, MS, is known as “The Injury Specialist” for good reason.

His education and training is in Kinesiology, as well as Master’s of Science degree with a specialized focus on rehabilitation and corrective exercise. The corrective exercise specialty makes him an authority on addressing muscular imbalances in order to prevent and rehabilitate injuries.

He’s the trainer to trainers!

Smart cookie.

(Warning: if you start clicking on some of these photos and links, you will see VERY muscle-y people at first… read beyond that!! Trust me. I wouldn’t steer you wrong here!)

 

Rick has developed an extremely successful protocol to help people overcome their back pain… whether we’re talking about an elite athlete, a weekend warrior, your average “Joe” (or “Josie”), or even someone in their later years who is suffering due to loss of mobility.

His program is called “Fix My Back Pain”. Simple!

It consistently excels and gets superior results because of its 3 main focuses – Rick’s “BR3 Method”:

1) Reshaping the lower back internally

2) Reshaping the lower back externally

3) Doing injury-specific exercises

These are quick exercises, by the way. No need to spend an hour a day on this. It’s more like 5-10 minutes per day in the comfort of your home (or gym, or workplace, etc.) vs. hours of therapy or waiting in doctors’ reception rooms.

It helps you truly FIX your back so that you can get back to living pain-free, doing pain-free work outs, pain-free work, and enjoying your various activities again.

I love that it’s focused on “reshaping” your low back from a painful one to a pain-free one.

If you’ve talked to me about ongoing low back pain in the last couple years, I’ve talked to you about the proper “shape” of your low back, right? (And you’ve rolled your eyes at me, no doubt!)

Well, here’s exactly how you can achieve that without ME following you around all day, reminding you!

I highly recommend Rick’s program. It will change your life if you’re living with pain.

AND, if you’re serious about it, jump on it NOW. The program is over 50% off for the next few days! It’s a steal, in fact.

You’re welcome! :)

You can read more about it here… and don’t be intimidated by the “muscle-heads” you see in Rick’s information! He works with tons of athletes, so he needs to cater to them, too! Just read what he has to say. Focus on the message. This WORKS!

As a Doctor of Chiropractic, I can’t encourage you enough to address the underlying imbalances that are causing your chronic back pain! Plus, can you imagine what your Chiropractic adjustments might accomplish now… once your poor nervous system doesn’t need to invest so much of its energy on pain management?? Watch the Power get turned ON!! :)

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

 

 

 

 

 

 

 

Is Long Distance Running A Good Form Of Cardio Exercise?

The Truth About Cardio Training

Longer distance running never really came naturally to me.

In high school, I was a sprinter. I liked that.

Then, the cross-country coach wanted me to join his ranks after track season. I did that for a couple years. It was fine, but I didn’t love it as much as sprinting.

My college roomie was (and still is) a fabulous long-distance runner. She introduced me to the next level of “fun” with longer distances. When I ran with her, we chatted and cracked up and generally had fun!

A few years later at a personal development camp I attended, we had to run several miles every morning, well before the sun even thought about shedding light on the day.

Something clicked then. Running became more mental… more of a ritual.

What really took me to the next level with running was dealing with my mom’s illness in the months leading up to her death. Running was my “me” time. I dealt with my fears, my sadness, my stress, my anger at “the system”… just by the repetitive nature of a long run.

In the years since then, the best part of a longer run for me is the emotional stress release.  Running is like an escape… time to get away.

Last ‘season’, I did fewer longer distance runs than I had in previous years. I found that anything much beyond 6 or 7 miles really started bothering a knee injury I had suffered a few months prior. So, I didn’t push beyond that too much.

This season, I had some thinking to do.

In the early spring, I was presented with the very tempting opportunity to join a group of like-minded individuals to train for a marathon this fall… all with a mission-minded purpose.

I actually signed up to ‘reserve’ my spot.

Then, I started planning out my training schedule based on a few well-known marathon training gurus’ advice.

The first thing that struck me was “How will I ever create the TIME to do this??” It seemed very selfish to spend that many hours each week, for so many months, training for this… and home school… and run a practice… and a few other businesses… and still try to be a good mom, wife, and take care of our home!

Then I started thinking about my joints… and the injuries that still hadn’t fully healed.

Then I started thinking about how out-of-balance my exercise and movement routine was beginning to look on paper as I was planning my training schedule.

Then I started thinking about the ever-increasing amounts of research coming out, demonstrating how long-distance cardio is inferior to shorter, more varied training sessions. In fact, it’s no secret that long duration, steady-state, low-to-moderate intensity cardio is detrimental to our health. Yikes.

I was really having a hard time justifying why on earth I’d choose to start this type of training… knowing that it goes against what I (academically and intuitively) know is best for my body.

So, I didn’t.

Instead, I spent the last few months mixing things up.

I started walking daily. Once, sometimes twice, per week, I’d add a shorter run of two or three miles. Once or twice a week, I’d do “burst” training by adding hill sprints or sprinting intervals. Two or three times each week I did resistance training at home, and did FitnessFlow Yoga regularly. I’d hit the trails for bike rides every so often, too. And, my favorite activity for the past several months has been stand-up paddling.  It’s fun, intense and challenging at times, while peaceful and relaxing when I want it to be.

In hind sight, I’m very happy that I didn’t venture down the marathon training path. It’s just not the right path for me… or my body… or my schedule… or my brain that gets way too bored too easily!

I’m not saying I’ll never do longer distances again. Who knows? For now, my body is happier – and more fit – with the shorter bursts of activity added to the foundation of daily movement.

I like that. MORE fit, with less time spent working out.

Current science has been perfectly clear. Shorter, more focused exercise sessions will actually get you better results when it comes to fat loss and weight loss.

(If you’d like to read more about this new & improved way of exercising, and the evidence to support it, then read this really interesting article by one of the world’s leading health & fitness gurus, Craig Ballantyne. I think you’ll like what he has to say!)

Long gone are the days of “jogging” on a treadmill for an hour… and thinking that’s the best way to get in shape!

Shorter work outs are the way to go. How do you like that?! Now you’ve got more time for the rest of your life! Gotta’ love that!

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a popular authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

 

 

 

 

Simple 5-Step Plan for Healthy Exercise

OLYMPUS DIGITAL CAMERA

When it comes to exercise and “working out”, there’s much to choose from… and much to be confused by!

 

exercise, motion, movement

One critical concept we must never forget is that Motion is Life. Our bodies love to move… our brains thrive on movement.

This is about physiology and function… not weight loss and the size of your jeans. When we move our bodies, especially when we fully move key areas like our spine and hip joints, a very powerful stimulus known as proprioception is generated. This is movement neurology.

Proprioception is fuel for the brain.

Yes, your brain, and everything it’s involved with, functions better when it’s receiving sufficient proprioceptive input.

So, we NEED to move. Get it?

OK, but “how?”

Here’s a very simple overview of how to make motion a very regular part of your healthy lifestyle.

5 Ways to Incorporate Movement in Your Life:

1. On a daily basis, do some type of easy, low-intensity, steady-state movement. The goal here is not to reach your maximum heart rate or burn a certain number of calories. It’s to move in an easy way, generate some brain food, stimulate your joint receptors, de-stress, etc.

Walking is ideal for this type of regular movement. Humans have walked since, well, since we were humans! We should be able to walk, safely, with good posture, and good balance, throughout our entire lives.

If you can do so while keeping your heart rate in a nice, low, non-stressed range, then easy jogging, cycling, swimming, stand up paddling, kayaking, etc. can be nice, easy, steady-state movements for you, too.

2. Once or twice each week, add some “bursts” to your cardio-type exercise for “training” purposes. This challenges your body in a different way, more effectively trains your cardiovascular system than old-school cardio, and improves your overall metabolic efficiency, thereby helping you burn excess fat more easily.

Examples here are sprinting, hill running, and bursts of “sprints” while doing just about any other type of cardio exercise – cycling, stand up paddling, rowing, and even on some cardio machines, like the treadmill and elliptical.

When you’re doing this for training purposes, the work out itself is brief. For example, you may do ten 100 meter sprints with a minute of walking in between and be finished with that workout in 15 minutes.

Another way to incorporate the concept of “bursts” is to play certain sports that are inherently based on bursts of activity followed by short recovery periods: soccer, hockey, basketball, football, tennis and other racquet sports, and so on.

3. Two or three times each week, lift heavy things. Yes, this means do some resistance training. You don’t need to join a gym, unless that floats your boat. There are many fantastic choices readily available now to help you get a great work out in at home.

For example, the ShapeShifter “body weight only” program is a nice, all-inclusive program. There are many, many others I like, too. Just ask if you need help. (You can also check out my books on cardio and resistance on Amazon, if you’d like.)

 

When you challenge your muscles by moving through some full range of motion (functional movement patterns) with some added resistance, you create lean muscle mass (not bulk) that helps you burn fat more effectively… and look better, more fit, and more toned. It also helps your posture, balance, and protects your bones  for years to come.

4. On a daily basis, do something that challenges your body to move outside its ‘rigid’ comfort zone! In other words, stretch regularly, do some “spinal hygiene” exercises (stretch and bend in a way that moves all 24 of your vertebrae!), and postural exercises. I’d also recommend adding like yoga on a regular basis.

When it comes to movement – and flexibility – the saying “use it or lose it” is really quite accurate!

5. Play. In addition to your “work outs” and “training”, add plenty of FUN things to complete the picture of a healthy, active lifestyle. There are countless examples: any type of active play with your kids is an excellent place to start – bike rides, jumping on a trampoline, swimming, playing catch, hula-hooping, jump rope, going tubing, etc.

Maybe you enjoy playing golf, or skiing, or hiking, or white water rafting, or skate boarding, or surfing, or mountain climbing… whatever it is you do for fun! It’s all good! There are plenty of fun ways to incorporate movement into your lifestyle.

 

So, there it is. An easy overview of how you can incorporate a variety of movement into your life and create a healthier, happier brain in the process!

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com or http://Facebook.com/DrMomOnline. Highly successful personalized distance programs are available.

Review: What Makes A Fat Loss Program Successful?

fat loss, weight loss, diet, exercise, program

I get a lot of emails requesting reviews for various fat loss and weight loss programs. Every once in awhile, I actually read them right through to the end!  Most of them are some variation of the same regurgitated information I’ve seen over time.

But, hey… sometimes, even if you’ve seen it a hundred times, that hundred and first time can be when something finally clicks! You know the saying, “When the student is ready, the teacher appears!”

 

fat loss, weight loss, diet, exercise, program

 

Recently, I was reviewing another fat loss / weight loss program. It’s called The Fat Loss Solution by Ryan Faehnle.

Ryan’s no slouch in the world of fitness and exercise. His certifications are CSCS, FMS, PICP, BioSignature & PIMST Strength & Conditioning Coach Miami University, 2005 – 2011. Not too shabby.

Ryan’s program seems different… a cut above the rest in a few ways. (I kept reading ’til the end!) So, I thought I’d share a bit about it with you, in case you’re in need of a focused program to get down to the nitty gritty of fat loss. Maybe this will be that 101st time for you… and something clicks! :)

Ryan has been referred to as one of the top “under-the-radar” fat loss consultants in the world. Top personal trainers and coaches from around the world fly Ryan in to help them get better results for their clients. Evidently, the man can work miracles!

I’d recommend you read the full review of Ryan’s program here to see how thorough and well-done it is (and whether or not it seems like a good fit for you), but I’ll briefly share what the 5 basic keys of his program are:

1) There’s a major focus on creating lean, sleek muscle mass through specific exercise protocols that he walks you through. When we can balance our muscle-to-fat ratio in healthy way, our muscle metabolism works for us 24/7 to burn excess fat. Yes, “fat falls off”, so to speak!

2) Ryan’s program aims to get your fat-burning hormones to work for you once again. When your hormones are out of whack (scientific term!), you can work out ’til you’re blue in the face, or eat a great diet, but your body just won’t drop the excess fat. The body’s smart that way. Ryan’s program talks about combining a specific way of eating with a specific way of exercising, all to get your hormones back into balance.

3) Seriously limiting calories and depriving yourself can backfire and cause you to store even more fat! Ryan describes how to combine the right types of food, at the right time, with the right intensity of exercise, and the proper supplements, to kick your fat burning metabolism into gear.

fat loss solution, weight loss program

4) For the most part, “spot reduction” of fat doesn’t work. Those “trouble spots” are almost always a result of hormonal imbalances. Ryan discusses exactly which hormones tend to cause some of the most common trouble spots, like “love handles” and “saddlebags”… and he teaches you how to correct that through specific strategies with diet, exercise, and supplementation.

5) Ryan’s step-by-step exercise program teaches you how to improve your personal performance from one session to the next. This, he says, is the key difference between folks who work out (relatively) the same year after year… and look the same year after year, versus those who look better and better over time. No matter your age or level of experience, Ryan says his work outs will make a clear and noticeable improvement in your physique.

 

So, there you have it… a very basic overview of Ryan’s all-inclusive fat loss system.

I like that this will work for the vast majority of who commit to it and actually do what Ryan says to do. He makes it perfectly clear in this step-by-step program.

It’s a great buy for the money, considering everything you get, and everything you will learn. It’s an 8-component system, plus Ryan throws in some neat freebie bonuses as well.

It’s hard to go wrong here.

Yes, I know this program may not be for everyone. Some folks have serious hormonal resistance that needs more personalized help than a program like this can offer. Others have food sensitivity issues that need to be addressed before their health will ever improve, or they need to repair a gut permeability issue, or a thyroid imbalance, or an autoimmune condition, or they need to do a complete cellular detoxification protocol first, and so on. (Remember, I can help you with next-step solutions for any of these. Just ask!)

However, Ryan’s program is going to help. It’s concise, to-the-point, and all laid out for you… ready to go!

Take a look and see what you think. It could be exactly what you need to take you to the next level with your fat loss efforts.

 

(Then, of course, there’s always THIS fabulous program – shown below – that will teach you how to gain radiant health, offset the risk factors for all chronic illness, AND shed your excess body fat… I may be a little biased in this case! ;) )

 

weight loss, fat loss, toxic fat, healthy eating, nutrition, exercise

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Investigative & Functional Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, autoimmune conditions, and more, please contact Dr. Colleen directly at trombley68@gmail.com or http://Facebook.com/DrMomOnline. Highly successful, personalized distance programs are available.

 

 

 

 

Best Yoga Poses For Improved Gut Health

yoga

 yoga, gut health, colitis, crohn's, IBS, constipation, diarrhea

 

If you’re one of the growing number of people that regularly experiences some type of digestive issue, like discomfort, pain, or bloating in your gut, then you know how much of a burden this can be.

It tends to cloud over  everything else.

The number of folks living with some type of chronic digestive issue is growing. It ranges from mild flare-ups and Irritable Bowel Syndrome, to much more serious conditions, like Crohn’s.

Certainly, your diet, exercise habits, stress levels, water intake/hydration level, and medication use  all play significant roles in your overall gut health.

Sometimes, extensive damage to the gut has already been done, and the focus needs to shift to a gut permeability and “leaky gut” repair protocol, otherwise the problem is destined to get worse, setting the stage for autoimmune conditions. (I can help you with that.)

Clearly, prevention is the best bet.

While there are countless steps you can take to benefit your gut health, don’t forget about yoga.

Yes, yoga!

I talked about yoga here not too long ago, and introduced you to yoga expert Kristine Fondran. Kristine has written a nice, simple article about 3 Yoga Moves to Improve Digestion.

Take a look-see at her article and try these 3 poses to help with your digestive health.

 

Top Gut Health Poses — Use Yoga To Improve Your Digestive System Health

by Kris Fondran

Top Gut Health Poses — Use Yoga To Improve Your Digestive System Health post image

 

If you’re like most people, you don’t think very much about your digestive health until you have an “issue”.

It usually takes some kind of “back up” in the system — or perhaps the exact opposite (what fun!) — to make us pay attention to the cause and effect relationship that led to our current digestive experience.

Your diet, exercise, water intake, and stress levels all play a significant role in the digestive process. And just a little imbibing here, some travel there and a huge presentation at work can be enough to give rise to a “funny tummy.”

Because digestion is based on metabolizing not only food but our life experiences as well, you must remember that relationships, happiness, sadness and stress all play their part when it comes to digestive issues. And it may take some serious reflection to figure out what’s gone wrong.

The good news is that simply paying attention to what you expose your body to on a regular basis — physically, mentally, and emotionally — can help you start making the changes that will positively contribute to your digestive health and overall well being.

Yoga asana — or postures — are a perfect way to keep you connected with your body, and they can help you develop the awareness to see the cause and effect relationship of what you put in, and literally what and how it comes out!

While a regular yoga practice can help keep all your bodily systems running more smoothly, a more specific and regular “digestive yoga practice” can keep you… well…. “regular” and much, much more.

Take charge of your digestive health by giving the following yoga postures and movements (pun intended!) a try.

 

Raised Leg Pose

This pose strengthens the abdomen, low back, pelvis, and digestive system. And as if that wasn’t enough, it also improves the flexibility of your hips and hamstrings.

Supine Base Palms Down

Modified Leg Lift

Leg Lift Full

Description:

  1. Begin in the Supine Base Position, with palms facing downward.
  2. For low back issues, begin in a modified version of the position by bending your left knee.
  3. Bring your awareness to your abdomen.
  4. Begin on the right side (starting on the right side activates the ascending colon).
  5. Inhale, contract your abdomen and lift your right leg as far as possible without bending your knee.
  6. Pause at the top of the movement, feeling the pressure in your abdomen and throughout your leg.
  7. Exhale, keeping the abdomen engaged, and slowly lower your right leg.
  8. Continue for up to 10 repetitions.
  9. Repeat on the left side.

Contraindications: Those with high blood pressure or back problems such as sciatica or slipped disc should not practice this movement.

 

Universal Spinal Twist

This pose tones and massages the abdomen, and relieves tightness in the low back caused by prolonged sitting. If you’re lucky you’ll even get a little “crack” in your low back as the body releases into the final position.

Starting Universal Spinal Twist

Universal Spinal Position 2

Universal Spinal Final↓ [alternative angle] ↓

Universal Final Another Angle

Description:

  1. Begin in the Supine Base Position.
  2. Stretch your arms to the side in a “T” position.
  3. Bend your right knee, placing the sole of your right foot next to your left knee.
  4. Shift your body slightly to the right so your weight rests slightly on your left hip.
  5. Take your left hand and place it on your right knee. This is the starting position.
  6. Inhale, and on the exhalation gently press down on your right knee, allowing that knee to move closer to the floor. Simultaneously turn your head in the direction of your outstretched arm.
  7. In the final position, your head should be looking in the opposite direction of your knee, and your shoulder and arm should be in contact with the floor.
  8. Hold the final position for 3-5 breaths.
  9. On an inhalation, bring your knee up and shift the weight off your hip, returning to the starting position.
  10. Exhale and straighten the leg.
  11. Repeat 5-10 times on both sides.

Contraindications: Release pressure on the knee if you feel pain in your hips or low back.

 

Seated Forward Bend — Modified

This pose is a more easily attained version of the old standby. But because most of us have such tight hamstrings, we perform this stretch incorrectly. This modified version massages the abdomen and entire pelvic region while progressively stretching the hamstrings and lower back. And as an added bonus, you get to give yourself a hug. Who couldn’t use an extra hug?

Seated Base

Seated Forward Bend Pos 2

Seated Forward Bend Pos 3

Seated Forward Bend Pos. 4

Description:

  • Begin in the Seated Base Position with your legs outstretched and feet slightly apart.
  • Bend your knees, bringing them in toward your chest.
  • Clasp your hands around your thighs, bringing them toward your chest. This is the starting position.
  • Inhale and make your spine straight and long. On the exhalation, start to walk your heels away from your body.
  • Continue to move your heels outward, but only go as far as you can while keeping your thighs against your chest.
  • Once your thighs begin to move away from you chest, stop and take a few breaths. This is the “1st final” position.
  • Release the posture by straightening your legs.
  • Repeat 3-5 times, holding the final position for up to 5 breaths. On the last repetition, straighten your legs and continue to fold forward. In a perfect world your chest will be flush with your legs. Not the case yet? So be it. Most of us have a ways to go with this one.

Contraindications: Those with slipped disc or sciatica should avoid this posture.

Finally, please keep the following in mind while practicing the digestive movements and postures:

  1. Awareness of movement, specifically intra-abdominal pressure
  2. Feeling the stretch of the muscles
  3. Connecting the movement with the breath

Now get out there and heal and detoxify your body, mind, and spirit — starting today!

 ***

If you’d like to hear more from Kris, check out her complete program: Science-based yoga program to shape your body & optimize your health

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading authority figure in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at info@drmomonline.com. Distance programs are available.

 

 

Is Working Out Too Much Causing You To Age Faster?

dumbbell

 

 

If you’ve hung around me for any length of time, you’ve probably heard me talk about the “3 keys to exercise success”:

1)     Variety

2)     Intensity (some of the time)

3)     Consistency

If you’ve read The Truth About Cardiovascular Training or the Truth About Resistance Training, you know I’m a fan of shorter workouts that incorporate some type of “burst” or high-intensity intervals.

You also know that I believe very strongly in working smarter… not longer.

More is not better when it comes to working out!

Let me be very, very clear. From a purely scientific perspective, I know that daily movement is optimal. Motion is a requirement for optimal cell function.

I did not say that “working out” is a daily requirement! In fact, excessive training (whether it’s resistance or cardio) can work AGAINST you on many levels.

(I was just reminded of this when I read this report  (“5 Simple Steps to Looking 10 Years Younger”) 

Depending what you’re doing, you could end up storing more fat and losing muscle (as is the case with excessive long-duration, steady-state cardio training), or completely taxing your entire adrenal system, resulting in hormonal imbalance, excessive stress hormone release, and chronic fatigue.

Here’s a kicker: working out too much actually ages us faster!!

How’s that for adding insult to injury?!

It makes sense, though. When you think of the chemical changes that result from working out, the stress hormone release, and the breakdown… all of it is very good… when it’s not overdone.

You and I both know people who work out every single day. They spend hours in the gym, and sometimes, they don’t even feel or look any different after all that effort. Actually, let me take that back – they may indeed look different. They might be looking OLDER as a result of all that working out.

Been there. Done that. Now I realize that, not only do I have “laugh lines”, but I’ve got “work out lines”! Who would have ever thought…?!

 

300X250

Fitness legend, Steve Holman (Editor in Chief of Iron Man Magazine), and his wife Becky, recently wrote about this. I highly recommend you check out what they have to say about working out LESS as part of an anti-aging lifestyle! I think it goes something like this: LESS working out = LESS wrinkles!

Personally, I’ve enjoyed striving to find my “movement balance” lately.

I’ve become more “active”, while “working out” less. (Yes, I meant to say it that way!)

I strive to get movin’ in some way, at least twice, every day. Some days, this means a ‘formal’ work out, or a run, or sprinting. Other days, it’s stand-up paddling, or a bike ride, or Shape Shifter “flow” yoga, or a body weight-only work out. Every day includes walking and spinal hygiene exercises.

Then, there are all those “play-like” activities that are spontaneously added: jumping on the trampoline with the kids, or playing catch, or basketball, or soccer, or swimming with them, or skiing, or going ice skating & sledding (no time soon, I pray!), and so on. Just being active and having fun with our bodies!

Isn’t that the real purpose of having a healthy, fit body? So we can appreciate it, fully use it with confidence & comfort, and enjoy it with others? (I’d add ‘using it to serve others’ to that list, too.)

By the way, I’m SURE the jury is still out on this whole “How much exercise is the perfect amount?” subject. You know, it really doesn’t matter all that much. Just move… regularly… with variety… challenge yourself at times, take it easy on yourself other times… play… and be grateful for whatever movement your body is capable of.

 

(Again, take a few minutes to read what Steve has to say about the RIGHT type of exercise that he says will actually make you look and feel 10 years YOUNGER!)

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com. Distance programs are available.

 

 

 

Add This Type of Yoga to Burn More Fat & Flatten Your Belly!

Kristine Fondran ~ Master Mind Behind Shape Shifter Yoga

 

Kristine Fondran ~ Master Mind Behind Shape Shifter Yoga

 

I’ve dabbled with yoga over the years.

Many years ago, I owned several sets of yoga DVDs and videotapes (if you just asked “What are videotapes?”, then you and I may not be able to be friends anymore!). I did “pregnancy yoga” throughout both pregnancies. Then I transitioned into doing yoga with the kids when they were little(r). We even taught yoga classes in our practice.

But, for some reason, I just kind of fell out of the regular routine of doing a full yoga “work out”. I guess I just gravitated more to running, cycling, and resistance training as my primary go-to work outs.

Now, I still incorporate yoga poses into my weekly routine… on my “light” days or as part of my stretching and spinal hygiene exercises each morning. But, it’s not the same effect as I recall in the past.

My favorite yoga workout was a specific video that took me through a “flow” or continuous string of poses and positions, at a rather ‘quick’ pace, that left me rather spent by the end. I remember the instructor explaining the science behind it and that it gets your body into the perfect fat burning zone when done this way.

Of course, I don’t know what happened to that video. Go figure!

Anyhow, I had kinda’ sorta’ forgotten about the “flowing” fat burning style of yoga that I used to enjoy so much. Then I came across an article about a particular yoga program… and guess what it was called in the article?!

Yup. “FLOW Yoga!”

The infamous "yoga butt"!

How cool is that? It certainly got my attention!

Actually, the program is called “Shape Shifter Yoga”… and I really like that name, too… and the visual image that it inspires.

*By the way, when you click on any of the highlighted links, you will be directed to an article about Shape Shifter Yoga. It gives you the option to purchase the program. Take it or leave it… BUT, I highly recommend you at least read the article. It’s *that* good!

You probably already know that yoga is good for improving flexibility and loosening up the rigid and overused parts of our bodies. You probably also know that yoga helps to manage stress, therefore keeping your physiological stress response in better balance. That’s key to everything from balancing your hormones to improving your immune system.

But, do you ever think of yoga as one of the best ways to get a lean, flat tummy and nice, defined muscles? It IS, when you perform it this way in a relatively vigorous flow.

Kristine Fondran is the developer and instructor of Shape Shifter Yoga. She’s also got the science brains to back up what she does – she’s got her Master’s degree in Exercise Science. Through her research, she was able to measure that she burned approximately 7 calories per minute, and over 6 of them were from pure FAT! That means the percentage of fat calories burned with her yoga work out was 90%!

Hello! That’s pretty much the same as jogging… BUT without the negative effects of excessive long, slow, steady-state exercise. When all we do is “chronic cardio”, slow & steady, we can actually increase the release of the stress hormone cortisol, which causes us to STORE more fat, especially in our belly & love handles area! You can lose muscle too, with an exclusive focus on long duration, low-intensity cardio.

Obviously, this is NOT what you want if you’d like a lean, fit, defined body!

I highly recommend you take a look at Kristine’s Shape Shifter Yoga… and consider adding it to your overall exercise routine a time or two each week, along with your easy cardio, sprinting, resistance training, and “playing”. (Of course you can do it more than that, too!)

I think you’re going to LOVE the results you’ll see in your sleek new physique! :)

 

 

 

To learn more about how Shape Shifter Yoga can turn your physique around, as well as help you find balance and stress reduction, Click Here!

***

Yes, Shape Shifter Yoga is a product you can purchase. I have an ‘affiliate’ relationship with Kristine. I believe in the program from a scientific perspective and support it, therefore I’m telling you about it! Cool? Cool.

***

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com. Distance programs are available.

 

 

 

Quick & Effective “Hotel Room” Work Out

hotel

 

 

A few days ago, our family was fortunate enough to be able to get away for a couple days. It was a little “end of the school year” reward type of thing for the kids… and their teacher!

(Actually, we do “school light” over the summer, so I’m not really sure why we call it “the end” of the school year. So dramatic.)

I digress.

We stayed at a nice little hotel that was right on the water, had a couple swimming pools, and was right next to a great walking/biking trail. Plenty of opportunity to move our bodies! The hotel gym had an abundance of cardio equipment, but was sorely lacking in weight training equipment.

No biggie. Been there, done that.

So, after our morning walk with the pooch, and before doing some “sprints” on the elliptical machine in the gym,  I did a quick-yet-effective little “hotel room work out”.

OK. So, obviously, you don’t need to be in a hotel room to do this, nor do you need to be on vacation!

The point is, if you’re stuck someplace with no equipment to work out with, or limited equipment, or you just can’t make it to the gym, or whatever the reason… you can always pull off a nice, quick work out even without equipment.

I’ve done this for years in a variety of situations, like:

  • in hotels that have less-than-desirable gyms (or cardio-heavy gyms)
  • at playgrounds
  • in campgrounds
  • on hiking trails
  • while visiting friends or family as a house guest
  • or, just when I feel like working out on my deck… and not lugging all the weights and stuff outside!

 

 

 

 

 

 

 

 

This is the “Hotel Room Work Out” that I did the other morning to give my muscles a bit of a challenge:

  • squats – held the food cooler overhead & out in front for added resistance
  • split squats – with rear leg up on bed
  • decline push-ups – with feet up on chair
  • dips – hands on chair, feet on bed
  • overhead press – with cooler
  • dead lifts – with full bag of gear for some resistance
  • chair step-ups & jump-ups
  • squat/front kicks & squat/side kicks
  • burpees & mountain climbers
  • walking lunges – this time I did them in the room while holding the cooler. Other times, I’ve gone up and down the hotel hallway… usually only when it’s early enough to avoid most other hotel guests!

I did all these sets to “exhaustion” (pretty much), meaning I did as many as I could before feeling the need to collapse or toss last night’s cookies!

Another option is to do as many repetitions with good form as you can in a pre-determined amount of time. E.g. as many squats as possible in a minute.

Pick 5-10 exercises, do each for a minute, rest for 20-30 seconds in between, and you’ve got yourself a great little work out.

Actually, I do work outs similar to this quite often. It seems, every few weeks, my body would rather go through a “body weight only” or “light weight” work out rather than the usual.

Remember, variety is one of the 3 keys to an overall successful and sustainable approach to exercise! Intensity & consistency are the other two.

So, whether you work out at a gym or not, there might come a time when you want to squeeze in a nice work out to rev up your metabolism and build lean muscle even without equipment.

It can be done… and it can be effective!

Keep this in mind as summer vacation is upon us – you can still get some nice work outs in, even as you’re lounging on a beach or relaxing at “the cottage”.

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What do YOU do when you don’t have equipment to use?

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Please play nicely with others… and pass this article along to someone who might benefit! :)

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com. Distance programs are available.