Recently, I’ve had the pleasure of chatting with a few twenty-somethings and young ‘uns in their late teens about their exercise programs and routines.

Dude, they’ve like totally been telling me stories of “hittin’ the gym” EVERY day for 1.5 – 2 hours of “lifting”, as well as taking umpteen exercise classes, working with a trainer, and then even having time to have a tan sprayed on or baked on! Cracks me up!

Ahh, I remember those days… plenty of time to exercise… when my only responsibilities were school and a part-time job! Nobody else to cook for… or clean up after! Eat whatever you want… it doesn’t really show up, plus, you can just go “work it off”! Silly. A good chunk of every day was spent in the gym. A hefty chunk, actually.

Well, two things have changed dramatically since those days.

First, I don’t have 2 hours per day for exercise on a daily basis anymore! Let me re-phrase ~ I choose not to spend 2 hours exercising in a gym (or even 1 and ½)! I have work to do, businesses to run, research to be done, children to teach, a house to clean, people to feed, weeds to pull… puh-lease. Dude.

Thankfully, the second major change since those gym-rat days is that science has backed me up! We don’t need to exercise that much to get great results. In fact, too much “lifting” and “chronic cardio” can work against us in the long run.

Twenty-somethings and teens seriously do not want to talk to me about the long run, I’ve discovered! It’s OK. We’ve all been there. And, there’s no arguing that these youngsters are lookin’ good! (Functionin’ good might be another story… for another day!)

I’m, like, totally picking on the youngsters here… somewhat unfairly. It goes both ways – some of the younger crowd has got it right, and much of the ‘older’ crowd is wasting time in the gym. This, I know. It was just those recent conversations with a few dedicated (obsessed) gym rats that got me thinking.

For those of us with a bit more on our plate, and a bit less time available, we need to get down to the nitty gritty of exercise. How can we simplify this process, while at the same time, glean the countless benefits that regular exercise has to offer with less wasted time?

Here are 9 Tips to Keep You Fit… With LESS Time in the Gym:

1. The bare-bones bottom line Here’s what leading authorities in the wellness field recommend as an overall healthy approach to exercise and the minimum you need to stay healthy:

Daily movement in the form of low-level aerobic activity for approximately 30 minutes, give or take. This means walking, hiking, easy cycling, swimming, or very easy jogging for a grand total around 2 and ½ hours per week. More is fine.

Also, on a daily basis, do functional stretching, use a foam roller or exercise ball, and move your body through full ranges of motion… especially your spinal area. It’s great for your brain function, minimizes pain, and makes “happy” hormones.

Muscle-strengthening exercises twice a week. Three times is fine. More on this in #3 & #4.

Add “bursts”, like sprinting, once per week. Twice is better, but we’re talking bare-bones minimum here. More on this in #2.

Play! Add something else, in the form of a sport or other movement that you enjoy.

2. Bursts are best. In addition to those critical low-level aerobic activities that should form the foundation of your exercise and movement habits for the rest of your life, in some of your other exercise sessions, rev up the intensity with high-intensity bursts of more challenging &/or higher-speed activity.

Alternate a few seconds (up to a minute or so) of higher intensity, followed by a short recovery time. Rinse and repeat. You’ll jump-start your metabolism and maximize your fat burning potential for hours. Plus, you’ll save a bunch of time in your work outs. Now, instead of a cardio work out taking 30 minutes, for example, you can do a burst work out in 10 minutes and reap major benefits.

Remember, the 3 major keys to exercise success are:

1. Variety

2. Intensity

3. Consistency.

3. Strong like bull. OK, I admit it, we’re not in the same ballpark as those aforementioned young ‘uns. (That’s not all bad, by the way!) A natural part of aging… maturing… is that we lose muscle mass, potentially making us weaker, more prone to injury, and making it more challenging to burn fat. Two or three 15-30-minute sessions per week using free weights or resistance bands or other ‘weighted’ tools, like kettlebells and medicine balls, will restore muscle very quickly and keep our bones protected and strong.

In fact, resistance training is one of the most important things we can do to increase the integrity of our bones, as well as to help us burn fat efficiently. If you don’t have any type of weights or resistance equipment, many body weight exercises will work very well, too. No need for hours and hours in the gym.

Along the same line…

4. Full body work outs. Especially if time and efficiency of your work out sessions is a concern, then give full body work outs a try. This simply means that you’ll do both upper and lower body exercises in the same session as opposed to splitting them up into different days.

This is far more efficient if you do “functional” exercises and multi-joint exercises as the foundation of your work out: moves like (any variation of) squats, lunges, dead lifts, push-ups, pull-ups, rowing, dips, overhead press and so on. One simple approach is to alternate a lower body move with an upper, with little rest in between. No slacking off. You’re busy, remember?

You can even throw in “power moves” like kicks, jumps, or jump roping to maximize your efforts and time.

Use the same approach to working your abs (core) – think of moving and challenging your entire core and its full range of motion, not just little isolated abs moves. Most abs/core moves that incorporate moving your legs, like mountain climbers, hanging leg raises, kicks, pike ball tucks, and so on, are great for this. Even though they don’t move your core through a full range of motion, all variations of plank pose are excellent choices for your core strength and stability, too.

5. Become a sneaky mover. Make it a priority to fit more movement into your day… even when it’s not your “official work out time”. Take a 10 or 15 minute break to go walk the dog, or run around with your kids, or do some squats and wall push-ups at work. Stand on one leg or do some side bends while chatting on the phone. You get the idea. Sneak in activity whenever you can. Move outside of your work out… daily. Sit less, move more.

Speaking of fitting in movement, one of my favorite recommendations to make to those who tell me they have NO time to exercise at all, but have time to watch T.V. at night, is to do a “commercials work out”. Get up off your hind-quarters for those 3-5 minutes and do a series of full body moves. For example, do alternating cycles of body weight moves like squats, push-ups, lunges, and dips. Once your show resumes, you can park it again, if you feel so inclined. Then get up and do some more during the next commercial break.

6. Beyond weights and cardio. Each day, take just a few minutes to move your spine and the rest of you through a wide variety of motions that you may not normally encounter in your daily routine. Stretch, bend, reach, twist… push your body beyond its tight, stressed out comfort zone!

Take a beginner yoga class, or go get yourself a DVD to try on your own. Your basic cardio and resistance training don’t touch this area of flexibility, balance, range of motion, and proprioception in the same way. Make the time for this – you’ll feel a dramatic difference after you give it a consistent effort for several days.

7. Mix it up. Remember the first key to exercise success: Variety! Why would we ever think that doing the same exercise program, over and over, for months at a time would keep us stimulated physically and mentally! If you do the same thing all the time, your body adapts and you stop making progress. Shake things up!

If your core routine stays the same, like daily walking and weekend hikes and weight training twice a week, for example, then add some classes or lessons from time to time, or hire a trainer for awhile to challenge you, or register for an upcoming event or race to change your focus and motivation, or exercise in different locations, or get some DVDs or go online for new ideas.

Ultimately, keeping it fun will keep you IN it for the long run. And that’s the third key to success: Consistency!

8. No pain, no gain? No way. If you have chronic aches, stiffness and low-grade pain (and have ruled out a serious underlying health condition), they may very well subside once you begin moving daily… especially once you begin daily spinal hygiene exercises.

But, if you have a marked increase in pain or discomfort during your exercise, or very shortly afterward, get some help. I’d have a trusted, knowledgeable, experienced person check your technique, equipment, gait, grip, stance, etc. Something’s not right if exercising causes real pain. (I’m not talkin’ about wussy, dramatic “pain” to get you out of working harder here!)

I don’t recommend masking the pain with meds as a successful long-term strategy, by the way. Get with the right experts who can help identify the root of the problem and fix it, and then do what they recommend to maintain “the fix”. I’m a bit partial to Doctors of Chiropractic, personally! But there are other professionals in natural & functional healthcare who can offer fabulous insight as well. Once you find your go-to-expert, don’t rely on them to do all the fixin’… you’ve got to do your part, as well!

9. Make a lifetime commitment. We’re not playing around here. We’re grown-ups now. Exercise and movement should not just be part of our life for superficial and vanity reasons alone. We’re not just doing this to attract attention from others. Sure, it’s nice to look good and feel confident about the way you look. But, there’s far more to it than that.

This is about our health, our vitality, our cellular function, and minimizing our risk factors for ALL chronic illness (like cancer, heart disease, diabetes, neuro-degenerative conditions, arthritis, obesity, depression & anxiety, reproductive & sexual dysfunction, chronic pain, digestive disorders, and on and on).

It’s about our ability to fully LIVE and experience our lives for as long as possible.

Science has made it abundantly clear: regular exercise, movement, and motion are essential for optimal cellular function. Optimal cellular function means optimal genetic expression and optimal health.

This isn’t all about weight loss, beach bodies, and ripped abs. We’ll save that for those youngsters!

Daily movement needs to be prioritized. Make the time. Even if it’s 5 or 10 minutes. You can crank out a seriously effective “turbo” exercise session in this amount of time. Really! (Especially if you follow tips #2 and #4)

More importantly, it’s about the mentality you adopt… your unwavering commitment to MOVE everyday… for your current and future health.

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.com,  http://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.

9 Tips to Keep You Fit With Less Time in the Gym

We all know that walking is a good thing.

It’s interesting to see just how good it is, though. There’s a growing number of studies demonstrating that walking out-performs (steady-state, low-to-moderate intensity) running and jogging in several physiological markers. At the very least, walking seems to provide the same benefit as going out for a run, without many of the drawbacks.

As a culture, we used to be big time walkers. There’s plenty of evidence to indicate that our earliest ancestors walked… and walked. Many would argue “it’s in our genes”.

It used to be a necessity. It’s not anymore… because we’re oh-so-advanced-n-stuff. Now, it’s a “when I have time” leisure event for most. (All you urban folk have a serious advantage here.)

It’s recommended that we aim for 10,000 steps per day, which is approximately 5 miles. The average American barely gets 5,000 per day.

How do you rank?

One of my favorite go-to health guys regularly discusses the science, physiology, and even the history and genetics of walking. This man is a time-tested elite athlete and health guru. For years, he has strongly encouraged all health-seekers to include walking in their overall lifestyle and exercise regimen. He’s not even talking “brisk” walking, necessarily. Walking at a moderate pace seems to provide ample benefit.

In one particular article of his, he issued a challenge to his readers (who include a vast number of high performance type folks). In addition to all our running, working out, sporting activities and so on, get back to walking. Daily. Ideally, for an hour straight, but can be broken up into multiple walks (or other low-level aerobic activity, like light cycling, hiking, or swimming).

I took his challenge. I’m just finishing my 4^th week of daily walking, in addition to the other stuff I do for exercise: sprinting, resistance training, cycling, some longer distance running, etc. Most days, I’m not hitting the hour mark. But it’s a least 30 minutes every day, and most days have more than one walk.

My dog is definitely loving this.

My gluteal, quadriceps, hamstrings, and hip & pelvic area muscles are all liking this shift in range of motion, too. The full stride of walking vs. “jogging” offers some nice benefits!

I also noticed increased knee pain right away, so I knew I had to tweak something. Apparently, I had forgotten how to walk like my ancestors! Clearly, gait, stride, foot strike/placement, pace, walking surface, and footwear are all important elements to be discussed in another article.

The (lack of) appeal of walking…

I don’t know about you, but I didn’t used to take walking too seriously.

I would take the kids out for walks in the stroller when they were little… take the dog out… go for shorter walks and hikes with the kids as they got bigger… go for walks when visiting with a friend…

I didn’t think it was “enough”. It isn’t “hard” enough or challenging enough. Walking definitely isn’t “sexy”, like Cross Fit, or hill sprints, or training for triathlons!

I suppose I always felt like I had accomplished more if I worked up a really good sweat by running, or cycling, or working out. NOT that those things are “bad” now… I just thought I should choose those over walking.

Au contraire.

We need to walk. Millions of years of our ancestors walking cannot be a “fluke”. Daily walking (or other low-level aerobic activity) is in our blood.

Slow and steady.

We also benefit from the other forms of exercise, like sprinting and lifting heavy things a few times each week, as well as playing.

Why walk? Plenty of reasons… here are a few:

• Older healthy adults who walk briskly live longer than those who don’t.
• Regular walking improves working memory in older adults.
• Healthy adult males who engage in short bouts of brisk walking experience lower resting blood pressure and postprandial triglycerides.
• Studies have demonstrated that walking 30 minutes per day (plus a stress reduction technique and ‘healthy’ diet) can reverse the expression of genes in those with cancer.
• Regular walking improves working memory in older adults.
• Those who take the longest walks take the least medication.
• Walking improves longevity in women over 70 years of age.
• A Yale study revealed that women who walk regularly after being diagnosed with breast cancer have a 45% greater chance of survival than those who are inactive.
• Walking programs improve cognitive ability in people with dementia and Alzheimer’s.
• Kids who walk to school are fitter than peers who do not.
• Walking regularly reduces the risk of stroke and heart attack.
• Walking regularly is a good way to keep body weight and body fat levels in check.

Of course, I could go on.

But no matter how many studies espouse the physiological and health benefits of walking, these aren’t even my favorite reasons to walk.

I like some of the more subtle, immeasurable components of walking regularly. Things like how it helps us adapt to stress… gives us time to put things in perspective, sort things out, and chill out when necessary.

All that time outside can help us make more vitamin D. It’s a great time to train our postural muscles, focusing on a strong posterior chain (good curve in the low back, core tight) and head over spine… not stickin’ out in front of us.

It’s also a crafty way to overcome some bad habits and addictions. For example, if you’re an after

dinner snacker or sugar fiend, get your bootocks up and go for a walk instead. Substitute walking for your less-than-healthy choices.

Walking has the highest compliance rate of all forms of exercise. I like that. We should be able to walk for the rest of our lives, virtually anytime, anywhere.

Walking is time to connect with nature. It’s time to be an observer… a “noticer of the small things”. It’s time to count our blessings. It’s time to get out there, move, and experience the world around you.

Tell me about YOU. Are you a walker? How often? How long? Is it your stand-alone activity… or do you do other forms of exercise, too?

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.com,  http://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.

These Boots Are Made For Walking!

Last week, JJ Virgin once again spear-headed her popular annual event, “7 Days with 7 Celebrity Docs”. The event came to a close last Wednesday.

However… just to be fair… JJ has announced that she is opening up access to 7 Days with 7 Docs, in case you missed it.

It was a very well done series, and the feedback we’ve gotten from participants is that they were collectively “blown away” by what they learned!

JJ wanted to make the event available to everyone… even if you missed it when it was “live”, so she is offering a recording of the entire event ~ it’s called the “Success Library”!

The information these doctors revealed and discussed can completely transform the way you eat, sleep, think, and live everyday. Nobody should have to miss out on that.

You’ll hear the latest strategies and science behind successful & sustainable fat loss, gluten, detox cleanses, chronic fatigue, hormonal imbalances, the right exercise for you… and much more.

 [Learn more here.]

BONUS!!

If you decide to purchase your Success Library through my link, you will receive another invaluable gift.

You will receive a complimentary 30-45 minute personal Doctor’s personal with Dr. Marc and me! We will discuss the results of your Metabolic, Toxicity, Health & Lifestyle Assessments and talk “next steps” strategy with you.

Depending on what your assessments reveal, you could move forward to specific functional laboratory testing, and/or any of our metabolic recovery programs (thyroid, weight loss, leaky gut/gut permeability, etc.), or a cellular detoxification protocol… whatever your body needs first. It’s (obviously) an individual thing!

This is putting “functional physiology” and “integrative health care” into ACTION to get you feeling & functioning great!

(Yes, we can do this via phone, Skype, or FaceTime. Technology can be a blessing!)

In our practice, this assessment and consultation is a $195  – $250 service. It’s yours FREE when you order your copy of “7 Days with 7 Celebrity Docs” through my link.

It’s my way of saying thank you, and to commend you for taking positive action toward your health and wellness.

So, if you’d like to have your own private access to all 7 docs from the event, whenever you want, AND you’d like one-on-one focus on your specific and unique health situation, then you can order right here.

If you have ANY questions, would like more information, or would prefer to only do the personal consultation, send me a message or leave a comment here. I’m happy to help.

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.com,  http://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.

“Just To Be Fair…”

Just a quick little exercise tip and recommendation today…

If you’ve spent any amount of time in a gym, with a trainer, flipping through fitness magazines, or watching infomercials, you’ve no doubt heard the importance of exercise for our core: our abs, lower back… basically the entire trunk area.

We know that core strength is key to not only looking great, but also functioning well and avoiding injury.

However, core rotational stability may be even more important, according to many fitness gurus…and perhaps even more often lost somewhere in our distant memory or put on the back burner of things we need to work on and train.

The dumbbell plank row is a perfect memory-refresher! I remember reading years ago that this was one of the best exercises for core strength and stability, as well as toning and defining our abs & core. I remember trying it and thinking, “Holy cow! I can really feel that!”

So, what did I do? I did it in my work outs for awhile… and then, somewhere along the line, completely forgot about it! Go figure.

Something reminded me about these a couple months ago, and they’ve been back on the front burner of my work outs ever since.

Once again, you can hear me exclaim, “Holy cow! I can really feel that!”

So, how do you do dumbbell plank rows?

photo credits: Muscle & Fitness Hers

1. Grasp two dumbbells (or other weights) that you could curl for about 15 reps. Obviously, you may need to experiment with the right weight for this.

2. Get into a plank position, or push-up position, with the weights on the floor, palms facing in and shoulder-width apart. Your feet should be hip width apart.

3. Contract your core and glutes, keep your back flat. Then perform a (controlled) dumbbell row with one arm, bringing the weight to slightly above your hip. Return the dumbbell to the floor and repeat with the opposite arm. Or, you can crank out your repetitions all on one side first, then move to the other side.

photo credits: Muscle & Fitness Hers

4. If the hip on your non-lifting side dips, widen your feet a bit to decrease the rotational stability requirement. Keep the overall movement under control.

5. How many repetitions? Enough to challenge you while using a weight that is challenging. Clear as mud, right? When your plank form starts to fall apart and your rowing starts looking a bit like a wild chicken flapping around, well… you’ve probably done enough! (I normally do a couple sets of these, sometimes 3, with 8-15 reps, depending on how much weight I’m using that day.)

6. If you’re feeling really feisty and ambitious, &/or can easily perform push-ups (on either your knees or toes), add a push-up variation between reps to increase your total-body involvement. You can also do a combination of dumbbell row with a tricep kickback. Watch your trunk stability, though.

TIPS:

• Keep your abs tight and your back flat during this move
• If your hips tend to dip as you row, widen your stance
• Keep you head in line with your spine.

I really like how these dumbbell plank rows work those core muscles that are often hard to get to with other exercises… or, at least they’re not always so easy to feel being worked during other exercises. With this one, you can almost feel those obliques being carved out!

Or, maybe that’s just my optimism playing mind games on me!

Let me know what you think when you try them… AND what YOU love to do for core strength, toning and stability.

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.com,  http://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.

Simple Exercise Tip for Core Strength, Stability & Toned Abs

Tonight's featured doc: Dr. William Davis, MD

Tonight at 8pm EST is the last free webinar in the series of “7 Days with 7 Celebrity Docs”.

The featured doc today is Dr. William Davis, MD, #1 New York Times Bestselling author of “Wheat Belly.”

>>> You can still REGISTER here! <<<

He has made appearances on the Dr. Oz Show, Live with Kelly, CBS News and many other top media outlets.

He has helped hundreds of thousands lose the wheat and lose the weight!

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.com,  http://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.

Last “7 Days With 7 Celebrity Docs” Episode Tonight ~ Dr. Davis Author of The Wheat Belly!

I’m irked. When I come home and see this sign on my tree… it rattles my chain.

(I LOVE to come home and see the lake… I love to wake up and see the lake… I love to have dinner by the lake. I recognize my blessing to be able to live here. This, however, irks me.)

Each year for the last half dozen or so, the vast majority of residents on our lake have voted to apply chemical treatment to the lake in order to kill the people… I mean “weeds”.

Ever heard of moving off the lake and gettin’ yourself a swimming pool? Just sayin’.

I’d like to point out that our lake is known around this neck-of-the-woods to have one of the best weed harvesting programs. Similar to a tractor/harvester land version, we have two weed harvesters that chop weeds that, in turn, get recycled to local farms where they’re used as fertilizer.

Why the need for chemicals??

“Ewwww… weeds are GROSS!!”

Seriously. I’ve got the name of a real good pool guy.

There’s NO talk of the consequences of this very dangerous, very ignorant, very short-sighted thinking.

This is the same type of thinking that makes us think that more drugs, more surgery, and fewer body parts (Angelina Jolie??) are the answer to our health problems. Stupid.

Poison the lake and… what happens to the people who swim and play in it? The pets and wild animals that frolic and swim in it? The fish and aquatic life that live in it? The people who consume the aquatic life that lives in it? The people who eat the vegetables and fruit that get watered with water from the lake?

No. Don’t be silly. “It’s perfectly SAFE. We’ve done studies, missy. Besides, the toxins are diluted.”

Oh. I feel better.

Thank you, and I’ll have a side of “diluted” chemotherapy to go.

In the meantime, the posted signs tell me it is NOT safe to swim for 2 days. BUT, it is not safe to use the lake water on any vegetation for much longer… like 4-6 weeks longer (according to the email that accompanied this notice). Particularly in the case of vegetation that might be consumed, of course.

Submerging oneself in the poisoned water will be juuuust fine in a couple days… but applying it to other living things? NO way!

And before any of you wise guy chemist types try telling me that this particular chemical isn’t that bad… wait! There’s more!

We are the lucky recipients of multiple applications of a variety of weed killers throughout the summer! Ah, yes… this is just the first chemical cocktail of the season!

Umm… hello? Is it just me? Where are those hidden cameras… somebody MUST be setting me up for this!!

Oh, and by the way… I’ve still got major weeds by my swimmin’ hole every year since you started this brilliant plan of yours. What say you?

AND, just to make this whole process even more interesting and fun, ever since we started (directly, intentionally) poisoning our lake, you’ve really pissed off the fish!! (excuse my colorful language, please.)

Fish used to like to eat those plants in the lake. They don’t so much like them anymore… and I’d imagine there’s less of those plants, if your chemicals are doing what they’re supposed to be doing.

So now we’ve got nippy little fish with attitude here.

My children are SO very appreciative. Adds a new thrill level to all water activity around here!

I’d find it incredibly interesting to study the trends of physiological effects in humans and pets around the lake as this process unfolds. How will it change the rates of cancer here? How many skin conditions will directly result? Gastrointestinal? Reproductive? And so on…

There are always consequences to our actions and choices… good and bad. Always.

“Stop it right there, young lady. We told you, it’s perfectly SAFE! We are the experts.”

OK. Time will tell.

In the meantime, I’m saving up for a pool.

(However, I can’t put that too close to the other side of our house… because that’s where they regularly spray the road with chloride to control the dust!! Puh-lease… I know it sounds bad, kinda’ like carcinogenic and stuff… but, trust, me… it’s perfectly safe!)

Feel free to join me in the loony bin!

(Oh, and by the way, if you happen to be those families I’m watching out in the lake right now who are enjoying your tubing and skiing… you might want to get your kids outta’ the water before they grow a third ear off their elbow, or somethin’ wacky.”

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.com,  http://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.

Stupid Is As Stupid Does ~ Adding Toxic Chemicals is Rarely the Solution

The whole, “Not tonight… I have a headache”, or “I’m too tired” scene has probably been played out on screen and in books since the beginning of the entertainment industry!

Why?

Because it strikes a chord with so many of us!

OK, so, there are times when those lines are uttered because your spouse has been acting like a big fat jerk… and it has nothing at all to do with how you’re feeling physiologically.

Or, so I’ve heard…!

But, there’s a very real physiological reason much of the time.

Yes, it most certainly can be summed up as “our hormones are out of whack”.  After all, there are very natural fluctuations in our reproductive hormones. But, there’s often even more to it than that… and calling someone “hormonal” is a massive over-simplification. (Plus, it might earn you a sock in the nose!)

Remember me talking about the physiological stress response here in years past? Essentially, it’s the cascade of events that results from changes in our brain chemistry – our stress hormones. These events can be physical, mental, and emotional.

Stress isn’t the bad guy.

We’re built to adapt to stress perfectly with this physiological stress response.

The problem is, we’re designed for perfect adaptation to brief, acute periods of stress… not so much the long-term, chronic stress that so many folks face.

Think of the fight or flight response. Perfect if we need to rescue a child who’s about to run into the street in front of an oncoming car. Imagine all those sensations you’d feel in that moment, and all the reactions taking place in your body at that time.

Now, imagine those types of reactions going on… and on… day in and day out.

The chronic stressors like, job dissatisfaction, financial stress, relationship stress, parenting issues, toxic stress from medication and toxic food, stress from sedentary living, stress from excessive “screen time”, environmental stress, stress from having too much on your plate, and so on. These are the chronic stressors that can really wear us down.

While we continue to produce excessive stress hormones in response to our chronic exposure to stressors, our bodies respond negatively over time.

We see negative repercussions across the board: in our immune system, cardiovascular system, digestive system, metabolism, brain function, sleep patterns, moods, increased perception of pain… AND our sexual and reproductive systems.

It’s no wonder at all that many folks have about zero desire when it comes to romance! We’re wiped out, stressed out, and exhausted! (Oh, and we may very have a headache!)

Hollywood pokes fun at this predicament many couples find themselves in. But for many, it’s no laughing matter. Obviously, this imbalance can lead to even more serious relationship issues, and our self-confidence can take a nose dive.

Popping a little blue pill won’t do a thing to deal with the underlying cause of the problem. When we’re chronically stressed (and toxic), a very NATURAL response by the brain and body is shut down our innate desire to connect physically with another human!

It’s like an instinctual alarm going off in your body… “Warning! Warning! System under attack! Too much stress… too exhausted… not enough ‘feel-good’ hormones… too much pain… NO INTEREST IN REPRODUCING AT THIS TIME!!”

Sure, sometimes it’s a quick fix. Get caught up on some sleep, start exercising regularly,  lay off the alcohol, take a little vacation, or start taking some fish oil to balance out some of your brain chemistry. Sometimes you need to dig a little deeper to discover the real causes of the imbalance.

(If you’d like help with ordering the right “functional” laboratory tests to accurately identify what’s lurking beneath the surface, let me know. I can easily help you with that.)

Whatever the exact cause (or combination of causes, most likely) in your case, I’d recommend you tune in to Sean Croxton’s free informational summit week that’s focused solely on sexual and reproductive health from a natural perspective.

It’s called the SexyBack Summit and features some key authority figures in this field of health who can offer immediate help.

(Sean is the man behind Underground Wellness – an excellent resource for health-seekers.)

Sean has put together some pre-event videos to give you a taste of what’s to come in the Summit. You can watch one here that’s about the effect of stress on your sexual function.

Like I said, if you’re struggling with chronic stress and its nasty myriad of complex effects on your body and mind, you might need even more help on an individual basis – especially when it comes to proper diagnosis of the problem.

Either way, I’d check out the Summit, apply what works for you… and go from there.

Please share with others… and let me know if you have any questions!

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.com,  http://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.

“Honey, Not Tonight… I Have A Headache!”

Do you ever have those mornings where you just don’t want to get out of bed? Where the looming stress or chaos of your day hangs over you like a dark storm cloud? Or, maybe you’re just really, really tired… or feeling bad about something that happened yesterday? Or, maybe you’re just feeling “blah” in general!

Whatever the reason for your less-than-chipper and bright outlook when you awake, if we don’t nip our stinkin’ thinkin’ in the bud early, it can taint the rest of our morning… or our entire day, fairly easily.

It takes intention to create positive, empowering momentum.

If you do nothing, expect the negative to seep in.

I’ve spent several years working on my morning time in order to help start my days off in a more desirable way. Here are 10 simple things I’ve found help me start my day with a better outlook and attitude:

1) Set the stage the night before. One of the most important things I can do to start my day off smoothly is to have a plan in place the night before. I jot down the most important action steps I need to take the next morning. They can be isolated items, or action steps that move me toward a bigger objective. That way, when I wake up, I simply need to review my plan and get started. Easy. I’ve tried creating a plan on the fly in the morning… not so good for me!

2) It seems pretty obvious, but another note about the night before is to get to bed at a decent time so you’re getting enough sleep! Sleep is so critical to our overall health – from our brain function and moods, to our metabolism and fat burning potential. Make sure to prioritize quality sleep. We’re better off getting to bed early and waking up early, than the opposite.

3) One more thing about the night before: don’t leave yourself a stressful mess for the next morning! For me, I like to wake up to a (relatively) tidy kitchen and clean dishes, as well as any food prepared and packed for anyone needing a “sack lunch” that day. I know others feel less stressed in the morning when they’ve chosen their outfit the night before, or packed their bag for the day, etc. Do what you need to do the night before to make mornings go more smoothly. Even when I don’t feel like tidying up at night {insert whining voice}, I always appreciate it the next morning.

“Stressful messes” can mean a whole lot more than your physical space, by the way. Do your best to let go of your stress that has accumulated throughout your day… if you can’t fix it, make reprimands, or control it, then let it GO. Worry, anxiety and guilt do not serve you or your higher purpose.

4) Make your bed. Get up, and commit to staying up! Turn right around and make your bed! It’s a simple act, but it can boost your mood and start building positive momentum right away. Now, go brush your teeth. Fresh start for a fresh new day.

5) Drink a nice, big glass of water. Hydration is critical, yet most of us fail to drink as much water as we should throughout the day. By starting your day with water, you’re taking a step in the right direction.

6) Each day begins with “me” time. This is the time I’ve intentionally carved out to start my day in a way that works for me. This quiet time primarily includes two main things: rituals and work. My rituals are things that serve to build me up, like prayer, visualization, reading something motivational/inspirational, etc. I focus on gratitude and the many blessings surrounding me. I also look at this time as laying the groundwork for how I’ll respond to the “things” that come my way throughout the day.

Then, I’m ready to get to work! I open that plan from the night before and start cranking through my prioritized objectives before anyone else needs my services. This may not be necessary or desirable in your particular situation, but my line of work requires that I have quiet time each day to work… before “going” to work! This is it for me.

7) Move your spine – make your brain happy. Movement in the morning is wonderful. If you can do your work out, or go for a walk, or do yoga, etc. right away, that’s great. If you “can’t”, or choose not to (as in my case – I choose the quiet, focused time instead at this time of day), then I recommend that you move your SPINE intentionally very early in your day. Do some 3-dimensional stretching, bending, lengthening, twisting, and so on to move your spine throughout its full range of motion.

The motion of our spinal joints and surrounding tissues serves as the greatest source of Proprioception for the brain – this is essentially the healthy input the brain needs in order for it to deliver a healthy output in return. When our brain is fueled by ample proprioception, it releases more of the “feel good” hormones, like serotonin and dopamine… and our ability to perceive pain is minimized.

Let’s simplify: Movement = Feel Good + Less Pain.

8 ) When it is time to eat, keep it clean. Think of starting each new day with a clean slate. You have a choice with what you will allow on the new day’s slate. Why drag yourself down, physically and mentally, with toxic foods at the start of a brand new day?! Try to stay away from all the starchy grain-based “breakfast” foods, and opt for clean sources of proteins and healthy fats along with some fresh fiber (some fruit, preferably vegetables), or a greens drink. Fuel up for a better morning and a better day.

9) I find it uniquely soothing and uplifting to connect with nature in some way in the morning… even if it’s only for a moment. Depending on the weather, this could mean doing some of those rituals I talked about earlier outside, or just taking the dog out nice and early, or maybe just stepping out for a minute to take a deep breath of fresh air. Some mornings, it’s simply taking time to appreciate the sunrise, or the cloud formations, or whatever… from inside! Nature reminds us that there’s a lot going on that’s bigger than us.

10) A few years ago, I established some “ground rules” in our family for our morning greeting time. I found it seriously annoying to spend time working on “me”… creating a peaceful state of relaxation and balance in the wee hours of the morning… only to have people wearing their morning grumpy pants storm onto my scene when they woke up! I didn’t take too kindly to having my bubble burst in that way each day!

So, we have simple little morning rituals and “agreements” that make our mornings go far more smoothly and peacefully. As simple as this may sound, I decided to intentionally smile at my children when they first get up! Duh. So simple, yet think about what some mornings can be like… and how this may not always be your face’s first instinct! Choosing to smile makes a difference… not just in the mornings with your family, either. It works with other humans at other times of the day, as well! ; )

Then, no matter what’s going on, we hug – embrace, actually – and exchange “good morning’s” and “I love you’s” all around. No whining or complaining or grumpy pants allowed during our family greeting time. This has shifted the dynamic of the entire morning.

* * *

Enough “stuff” can come our way during our day, once things really get rolling. That’s why it’s so important to do what you can to pave the way for a better, happier day starting with your morning.

Whether you can commit an extra 5 minutes, or an extra hour, make the time to create some positive momentum in your mornings… and watch how your outlook and attitude begin to shift for the rest of the day.

Time to share! What do YOU do in the mornings that makes a positive impact on your day?

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.com,  http://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.

10 Tips for Starting the Day with a Better Attitude

Tonight's Guest on "7 Days with 7 Celebrity Docs": Dr. Hyla Cass

It’s Monday… and that means we’re back on track with JJ Virgin’s  “7 Days with 7 Celebrity Docs”!

Tonight at 8pm EST, the featured expert is Dr. Hyla Cass.

>>> REGISTER HERE <<<

Dr. Cass has appeared on The View & Dr. Oz.  She is quoted as an expert in the field in publications such as the Los Angeles Times, The Toronto  Star, Cosmopolitan, Time Magazine, and People Magazine.

Dr. Cass is the author of  8 books including “Natural Highs: The Addicted Brain and How to Break Free.”

In her interview tonight, she will discuss how to deal with addiction naturally, including things we may not have realized we’re addicted to – like food, shopping, coffee, medication… and even nutritional supplements!

It’s not too late to join this unique event!

After Dr. Cass tonight, there are still two more speakers:

Tuesday May 14th: Dr. Michael Finkelstein ~ Teaching us to ask SKILLFUL questions on our journey toward a healthy lifestyle.

Wednesday May 15th: Dr. William Davis ~ The bestselling author of “Wheat Belly: Lose the Wheat, Lose the Weight.” You don’t want to miss Dr. Davis!

>>> REGISTER &/or Get More Info Here. <<<

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.com,  http://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.

Dr. Hyla Cass Discusses Overcoming Addictions ~ Tonight!

Well, it’s time we have a grown-up chat.

Let’s talk about our “sexual health”.

Before you get all twitchy, hold on a minute!

When I refer to “sexual health”, sure, there’s the obvious that we automatically think about. (That’s very important, by the way. And “health” in that area of our lives is part of overall balance, health & happiness.)

But there’s the underlying component of hormonal function and balance that just can’t be overlooked. A problem with sexual health is a problem with overall health.

I am shocked at the growing number of patients I consult with who have some chronically out of balance hormones… and all their doctors (at least most of them) have done is to throw pills at the symptoms. Pills that never get to the cause of the imbalances.

It can be frustrating… maddening… and, for many, downright depressing.
These days, more and more people are actively seeking safer, natural solutions for digestive problems, insomnia, depression, mental “fog”, and weight gain. But what about sexual health?

Can sex-related health challenges be solved through natural means? Of course.

For women, issues like PMS, frequent UTIs, yeast infections, and, possibly a non-existent libido, can sure contribute to an overall health decline… and put a strain on our most intimate relationship.

For men, low testosterone, high estrogen, “E.D.”, or loss of interest in intimacy, can shake the foundation of “manhood”.

In our practice, we’re seeing these health challenges more and more often.

There are many theories about WHY this is the case… WHY sexual / reproductive / hormonal issues are steadily increasing.

Of course, chronic toxicity and inflammation are high on the list of reasons. But there are other contributing factors, as well.

Nevertheless, these health imbalances are prevalent… and people need some real help. Not more pills.

Thankfully, there are doctors and health authorities out there who are not afraid to talk about this… not afraid to address the cause and offer solutions vs. covering up symptoms.

In case you’d rather not have this chat face-to-face with a doctor, here is something that might be a good starting point for you…

A colleague of mine, Sean Croxton has spear-headed a clever event to give you the strategies, tools, and solutions to sexual and reproductive health issues.

His event is called the “SexyBack Summit”. (Cute, isn’t it?)

If you don’t know Sean, you should! He’s a positive force to be reckoned with in the world of REAL health solutions! He has a gift of gathering the best minds in health and asking the right questions to get you what you need to move forward.

Last year he hosted a pair of the internet’s most attended FREE online events, the Paleo Summit and Real Food Summit.

He is also the host of The Underground Wellness Show podcast and YouTube channel, where he interviews the top names in real nutrition, fitness, and health.

His upcoming weeklong SexyBack event gets underway next Sunday, May 19th.

He has gathered a collection of leaders in the field to deliver the goods! The lineup of speakers includes big names, like Dr. Sara Gottfried, Dr. Jen Landa, Dave Asprey, Elliott Hulse, Alisa Vitti, Chris Kresser, and more – 18 more, to be exact.
Plus, it’s totally FREE for you to attend!

To give you a taste of what the summit will be like, Sean recorded a series of video interviews with his “sexpert” presenters. He’s calling them “The SexyBack Sessions”!

In session one, Sean has something for everyone – women AND men. This is the episode that gets right to the nitty gritty of our “desire”.

Remember, don’t get twitchy! This is part of healthy function. If we don’t have “it”… something is physiologically out of balance. AND, that means it can be corrected!

Sean is sharing your SexyBack Sessions video 100% FREE!

You can take a look-see HERE to see whatcha’ think.

FYI: The summit runs from Sunday May 19^th – Saturday May 25^th.

Once you register (for FREE, let me remind you!), you will automatically be sent all the specifics about the speakers’ schedule and interview times, etc.)

P.S. – We all know someone who can use this info. Please share today’s FREE video with your friends, family, and/or co-workers. Based on what I’m hearing behind closed doors in our practice, they WILL appreciate it!

Here’s the 1^st video once again.

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.com,  http://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.

Lost Your “Mojo”? These Folks Can Help You Find It!