exercise - Dr. Mom Online

Is Working Out Too Much Causing You To Age Faster?

June 12, 2013 By Dr. Mom Online Leave a Comment

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…?!

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.com, http://Facebook.com/DrMomOnline and http://Twitter.com/D rMomO nline.

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.

Filed Under: exercise, Featured Tagged With: anti-aging, burst training, cardio, exercise, interval training, metabolism, resistance, weight loss, yoga

Quick & Effective “Hotel Room” Work Out

June 9, 2013 By Dr. Mom Online Leave a Comment

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”.

***

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

***

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

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

Filed Under: exercise, Featured Tagged With: exercise, fat burning, gym equipment, hotel, metabolism, summer vacation, weight lifting, work out

Is Your Cardio Exercise Right For You? Simple Tips For Avoiding Injury

June 3, 2013 By Dr. Mom Online Leave a Comment

The weather has warmed up around here and brought all the seasonal (perhaps annual) exercisers out of the woodwork! It seems everywhere I look when I’m driving from point A to point B, folks are out running, cycling, and walking.

On the one hand, of course, this is fantastic! Movement is essential for optimal cell function. Movement is what “fires up” the cerebellum, which in turn fires up the cerebrum. Movement is fuel for our brains.

However, on the other hand, hubby and I have a slightly different perspective on the situation. As Chiropractors, we can’t help but notice good technique and good posture that makes the endeavor look effortless… as well as poor mechanics and form that are causing repetitive injury and strain… and most likely, sooner or later, causing pain.

It can be painful to watch.

So, while we are ALL to be applauded for getting up and getting out there to move, we would benefit from a few simple tweaks here and there to make things easier on our bodies, allowing us to reap the rewards of exercise with less of the “risk”.

Some of the most obvious pointers to correct biomechanics and form:

When running (jogging), our feet should land softly… not slam into the ground. Think of mid-to-forefoot landing first.

Walkers have the same concern about slamming into the ground, but can get away with heel contact before rolling onto the ball of the foot, especially if it’s more of a “strolling” pace.

Posture is always key. Unless you are racing for the finish line of the 100 meter dash, you should not be leading with your head while you run… or walk… or stand… or sit. Your brain likes to be over your spinal cord in order to function at its best. In fact, some interesting studies point out that even an inch of forward head shift diminishes our respiratory function by 30%. Plus, forward head posture puts tremendous strain on the muscles, other soft tissues, and the spine itself.

Think of making yourself more aerodynamic as you run or walk. You should “slice” through the air with as little resistance as possible. Think of the plane you’re moving in. For the most part, running and walking are “front to back” movements – legs and arms are moving front and back… not swinging out to the sides. I see feet (or one foot) turned out as it lands, too much side-to-side arm movements, and the ‘push-off’ running leg doing some strange arc thing off to the side. Joints are not happy. Think front-to-back… good form… efficiency. All that flailing about makes us more prone to injury and wastes our energy.

I am not a fan of running with ankle weights, wrist weights, or holding weights in your hands. This shift in the redistribution of weight out at the end of our ‘kinetic chain’ and away from the center of gravity is just enough to take a slightly ‘bad’ running form and make it exponentially worse! I think you should just run. Period. But, if you feel compelled to add resistance, stick to added weight closer to your center of gravity, like a vest or waist pack.

Get good shoes. Better yet, try going barefoot… or close to it.

Cyclists need to make sure their seats are at the right height so that they can extend their legs properly on the down stroke, and not have their legs come too high up at the top of the stroke.

Unfortunately, there are bigger problems out there in exercise world.

Not everyone should run… at least not right away.

Running in and of itself creates more impact on the joints than walking does. That’s why good form is so important.

If you’re carrying excess weight, then you add the impact of running, and potentially some bad mechanics, you’ve got a recipe for disaster.

How much weight is “excess”? There’s a wide range there… and whatever weight you are is amplified by bad form.

There are a lot of people who would be much better served by doing another form of exercise rather than running. If you’re really determined to become a runner, sometimes it’s best to start with a walking program (as well as other exercises) until your body is ready for the physical stress of running.

Keep in mind that a growing number of studies continue to show that walking offers all the positive benefits of running/jogging, but without the negatives of jogging. In fact, some studies place walking ahead of running (jogging) in several components measured, like range of motion used in the hip/pelvic/gluteal region.

So, if you don’t “need” to run, and (steady-state, low-intensity) running is really no ‘better than’ walking, and running is potentially causing your body more strain and stress, then why run? Or, why run so often… or so long… or so far?

If you’re passionate about it, that’s another thing all together.

Also, I know for some folks, running actually feels better than walking. Cool.

Now, sprinting and high-intensity bursts are a different animal. If you can work your way up to some bursts of higher intensity in whatever your chosen ‘steady-state’ activity is, that would be great. BUT, you’ve got to be ready… physiologically and “orthopedically” ready, that is.

Sprinting offers many benefits that steady-state, low-intensity jogging cannot.

Instead of forcing yourself to go out for a run several times per week, consider going out for a walk… or a walk-run. Then, add in some “bursts” of some sort, even if it’s just a quicker walk with greater arm pumping for a few seconds or so.

Mix it up. Walk daily, if you can. Add in some running if you feel like it, perhaps some sprinting, some cycling, some swimming, some play… have fun!

Whatever you decide to do for your steady-state activity or your bursts, make sure it feels relatively easy on your body, as opposed to abusive! You shouldn’t feel localized pain or feel like you’re potentially being injured as you do it. Fatigued and well-used muscles are another thing… those are a sign of being alive and blessed to have a body that moves!

***

What’s your cardio-type exercise of choice these days?

***

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

Filed Under: exercise, Featured Tagged With: cardio, exercise, injury, running, sprinting, walking

Why You Should Add This Single Activity To Your Exercise Routine

May 30, 2013 By Dr. Mom Online Leave a Comment

I’ve talked about the benefits of slow and steady activity before. Walking is the primary example of the type of low intensity, easy activity I’m referring to. It’s in our genes, if you will, to walk for hours every week.

Modern ‘man’ has forgotten that. I recommend that you walk (or do some other steady state, low-intensity, aerobic-type activity) on a daily basis.

Another thing we’ve forgotten is the importance of sprinting. Historians and exercise physiologists alike tell the tale of sprinting being our birthright, just like walking (steady state activity) and lifting heavy things. The Big 3.

Understandably, we may have evolved beyond the day-to-day “need” for sprinting as a survival mechanism… but that doesn’t mean we should overlook its role in our genetic history or ignore the benefits it offered our ancestors… and can offer us. Sometimes, our advancements don’t make us all that “advanced”!

Sprinting, by the way, is not just running as fast as you can. (Although it can be.)

A sprint is an intense movement performed at the highest speed &/or greatest effort you can muster, for a very brief amount of time (a “burst”), while keeping it safe. You can definitely sprint on a bike, in a pool, or play sports that naturally involve bursts and recovery periods.

Some movements require bursts of intensity, but don’t exactly move you very quickly – like pushing something big and heavy, or like pulling my kids in a sled in deep snow! These are still good “sprints”, considering their physiological effect.

Let’s keep this simple and not over-analyze. Sprinting is moving fast and hard for a short period of time (could be as little as 5 seconds up to a minute or so), followed by a recovery period. How long? Well, there’s the whole Tabata training that rips you off when it comes to recovery (!), but offers great results… but most experts in this field recommend that your recovery time is loosely proportional to your burst time. More on that later.

So, why should we sprint? Simply because it offers tremendous benefits.

Sprinting intervals improve insulin sensitivity, lipid profiles, circulatory function, and boost growth hormone (a fat-burning hormone, among other functions)
Sprinting improves the fat burning potential of muscle, in fact, helping you rely more on fat and conserving more glycogen during the exercise.
Sprinting improves endurance capacity. (Yes, even though sprinting is anaerobic, it does this!)
It may sound obvious, but sprinting is a highly effective way to improve your speed and agility, even in youngsters like adolescents and pre-teens. Sprints in the vicinity of 10 – 20 meters have been shown to make these kids more “athletic” overall. Their parents need to join in! We need more agility to prevent the “oldness” that comes with getting older!
Sprinting gives our bodies a different look. In my opinion, it’s a very good look – strong, lean, powerful, and sleek. Consider the difference in the physique of an elite sprinter or short-distance runner compared to that of an elite marathon runner. (OK, make sure you’re picturing sprinters that are steroid-free!) Sprinting makes us lean, but strong. We use more of our body in full-out sprints, and we use those body parts in a more complete range of motion. Think of arms pumping to increase your efforts, and think of the great, big, beautiful strides to cover more distance. Nice.
Arguably, sprinting is King when it comes to efficiency. Get in, get it done, get out. There’s some serious bang for your exercise buck here. It’s over with very quickly, yet you don’t (usually) feel completely spent and useless afterward. Your body is just happily reaping all the benefits of high-intensity interval training… burning fat and feeling strong & fit as it whistles along.
Sprinting also has an uncanny way of reminding you how ALIVE you are! Giving something your all is very rewarding, indeed.

I give you more info on sprinting and cardio work out ideas in here…

How to Start Sprinting

Aim for one day per week that you’ll sprint. Maybe two.
Warm up first. Do some dynamic stretching: walking knee raises, high knee “tuck” jumps, walking lunges, leg swings, “air” squats… that type of thing. BUT, do just a couple sets of these warm –up stretches. Too much will tucker you out ahead of time and negatively impact your sprinting.
Do 3 or 4 little runs (or cycles, or whatever you’re doing) to prepare for your sprinting. Aim for 60, 70, 80, and 90% of YOUR full intensity as you’re warming up.
If you’ve already been exercising and feel pretty good about moving your body with intensity, shoot for 8-10 sprints. If this is too much, just do as many as you can. Do you think 1 or 2 is better than couch-warming with a bag of Doritos and a diet pop? You bet your little behind it is! Do what you can and feel good about it.
Sprint for 5 or more seconds, depending on your condition and experience. You might sprint for a certain amount of time, or for a specific distance, like ‘sprinting to the second telephone pole over there’. Go to YOUR maximum effort.
Run like an animal! No, really. Humans have a tendency to run like goofballs, slamming their feet into the ground and flailing about! Think like a cheetah… feet landing lightly as you cruise across the ground. Wear spotted workout gear. It might help.
Rest in between sprints. Take a minute or two between sprints, or even longer if you really need it. The longer you sprint, the longer you need for recovery. If you’re running the 100-meter dash, or going full-out for 30 seconds, you might need two or three minutes to recoup. If you’re doing the equivalent of a 40-yard dash or 20-30 second bursts, you might just need a minute or two. Take the time you need to get ready for your next burst.
Keep in mind, you’re aiming for once per week. If you’re doing 8-10 full bursts in that one session, beautiful. If you’re not there yet, or choose not to be there at all, then you can break it into a couple shorter sprinting sessions with fewer bursts.
I’ll write another article about all the “What if’s”: What if I’ve got pain? What if I can’t run? What if a squirrel chases me? I’ve gotcha’ covered. For now, focus on hitting YOUR maximum effort, and keeping it safe. Know your limits.
By the way, as counter-intuitive as this may seem, sprinting up a hill is actually “easier” on the joints. You might want to give hill sprints a try… see what you think. Be careful and know your limits.

Try not to over-think this.

I believe that being “anal” about exercise parameters is NOT a good exercise. There are better exercises for your gluteal region! (In fact, sprinting is one of them!)

What I mean by this is, allow room for spontaneity in your exercise and movement. Maybe you head out for a stroll one morning, and suddenly feel the urge to sprint to a mailbox or sign down the path. Or, you decide to join your dog in chasing a squirrel or bird. Go for it (just keep the barking to a minimum)!

Remember the big picture here:

Move daily.
Do something steady-state and low-intensity every day.
Stretch, bend, reach, lengthen, move your spine.
A couple times per week lift, heavy things.
Once (maybe twice) per week sprint.
Look for ways to incorporate play.

Exercise isn’t all about rigidity. We need to make room for fun while we move. Our bodies should be enjoyed, too… not just trained!

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

Filed Under: exercise, Featured, Weight Loss Tagged With: burst training, cardio, exercise, fat loss, healthy lifestyle, high intensity interval training, sprinting

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

May 24, 2013 By Dr. Mom Online 3 Comments

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.

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

Filed Under: exercise, Featured Tagged With: burst training, cardio, chronic pain, exercise, fitness, high intensity interval training, resistance training, weight lifting, weight loss

These Boots Are Made For Walking!

May 22, 2013 By Dr. Mom Online Leave a Comment

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?

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

Filed Under: exercise, Featured, general health Tagged With: cardio, endurance, exercise, fitness, healthy lifestyle, Vibram, walking

“Just To Be Fair…”

May 20, 2013 By Dr. Mom Online Leave a Comment

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.

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

Filed Under: Featured, general health Tagged With: 7 Days with 7 Celebrity Docs, diet, exercise, fat loss, gluten, healthy lifestyle, JJ Virgin, nutrition, wellness

Simple Exercise Tip for Core Strength, Stability & Toned Abs

May 18, 2013 By Dr. Mom Online Leave a Comment

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.

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

Filed Under: exercise, Featured Tagged With: abs, belly, core stability, core strength, exercise, plank pose

Exercise & Movement for “Regular” People!

May 8, 2013 By Dr. Mom Online Leave a Comment

I’m no elite athlete or hardcore competitor.

I just really enjoy moving my body… being active… “exercising”.

I consider myself a “regular” person (stop laughing) who values health and fitness, and, yes, I care about what my body looks like on the outside in addition to how it functions on the inside.

I also happen to understand, from a physiological perspective, the necessity of moving my body on a daily basis. Movement is essentially converted into neurological food for the brain.

It’s called Proprioception. When we generate proprioception through movement, we fire up the brain and improve its output. Obviously, this is a better approach to altering brain function than taking drugs.

Now, there’s absolutely nothing inherently “wrong” with training or competing at an elite level. Not at all. Over time, I’ve just evolved into someone who’s pretty chill about my body and how it should move for me.

I am an athlete, though. So are you. We all are… just to varying degrees. It’s in our Human Body Owner’s Manual.

Maybe I’ve turned a certain mental corner because of the date on my birth certificate, or maybe it’s because my responsibilities don’t currently allow me to escape the house for long training sessions, but I no longer feel compelled to beat myself up to “get in shape”. (Been there.) I’ve already got an annoying list of chronic injuries from my more intense days, and I don’t care to add to that list any longer!

Now, I’m “training”, on a daily basis, to live a long, healthy, functional, drug-free life… one in which I truly enjoy my body and what it does for me, where it can take me, and how it can add more vitality to my days. This doesn’t mean I can’t or won’t do “Cross Fit” work outs or some other insanely challenging work out… it just means that I’m more balanced now.

I want to be here for a long time, preferably injury-free, physically fit, strong and capable.

When people ask me what I do for exercise – and what I recommend – I can give a pretty simplified answer. Keep in mind, the details change on a regular basis as the seasons change, as my personal focus and interests change, as my short-term goals change, as my schedule changes, etc.

Overall, here’s a good, solid plan for creating better health through movement:

Walk every day (or some other steady-state, low-intensity activity that you enjoy).
A couple times per week*, lift heavy things and use full ranges of motion. Challenge yourself. This could be “weight training” or “resistance training”… or just using your own body weight for some pretty amazing full body work outs.
A couple times per week* do bursts of high intensity “training”. A good example is sprinting.
On a daily basis take care of all the parts that take care of you! Do spinal hygiene exercise, stretching, use a foam roller &/or an exercise ball to work out the rough spots, do balance work, do breath work, etc.
Play, play, play! Do whatever sports or activities you love to do!

* as a baseline

By the way, the activities on this list can be performed at all different intensities, durations and with an incredible array of variety. This is no slacker list! This is a road map for moving your body for the long run… feeling great… and looking great.

If you look at that list and think, “It’s too much”, then being healthy for years to come might be too much for you as well.

Sorry. Tough love!

I’ve met far too many folks lately who do absolutely nothing to move their bodies in an intentional manner. Nothing. These are very capable folks, by the way. They simply choose to do nothing… or, choose to do something else instead.

Knowing the physiological, mental and emotional ramifications of this type of choice makes it all the more unfathomable to me.

Then again, I suppose that’s all relative.

Some people tell me that they just don’t have the time. My response? If all you can do is 5-10 minutes per day, DO it! That is far better than nothing! Do not tell me you can’t find 5 or 10 minutes. Create it.

Hint: You may need to put your smart phone down for a few minutes, for cryin’ out loud, or step away from the computer, or turn off the television!

Yeah. I’m onto you.

Others tell me things like their daily back pain or knee pain or neck pain, etc. is what prevents them from moving, I think to myself, “I have daily back pain… and pain elsewhere… but that’s exactly what drives me TO move!”

Movement triggers the brain to release “feel good” hormones and chemicals, and to make us less sensitive to pain. Movement is a key to healing and feeling better.

Once you know that, you make different choices.

When I feel tired in the middle of the day, I exercise to wake up. It works.

When I feel a headache coming on, I get outside and exercise in the fresh air. It works.

When I feel achy and stiff, I do a nice, easy run or bike ride, or walk. It really works.

When I’m stressed out, I work out. I’m far more stressed if I can’t move!

Sure, there are times when a nap, or punching a pillow, or a good ‘ol session of lounging are just what the doctor ordered, too! But, generally speaking, moving my body always comes first.

I think that we should strive to create bodies that can serve, that can save, and that can be enjoyed.

We should be able to take of others and ourselves in the case of an emergency: Could you sprint up a flight of stairs to rescue a loved one? Or carry someone for a mile, if necessary? Or tread through flood waters while carrying your family to safety? Sure, it’s not likely you’ll ever need to… but it’s nice to know your body would be ready and up to the task.

We should be able to work hard and play hard, whatever that looks like to each of us on an individual level. We should be able to get around confidently until our final days.

We should definitely be able to dance to the beat of our own drummer!

Everyday, move. Make the time for it. Prioritize it. Your body and mind will serve you better because of it.

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

Filed Under: exercise, Featured Tagged With: athlete, back pain, burst training, Cross Fit, exercise, fitness, injuries, walking, weight training

Time is Running Out to Register for “7 Days With 7 Celebrity Docs”!

May 8, 2013 By Dr. Mom Online Leave a Comment

I just wanted to give you a last minute reminder about the unique event starting tomorrow May 8^th and running through the 15^th:

It’s called “7 Days with 7 Celebrity Docs” and it’s hosted by my colleague and “virtual” friend, JJ Virgin. (She’s a NY Times best-selling author and celebrity nutrition & fitness guru in her own right!)

>>> You can read about the details and about each doctor’s specialty in this article I posted recently. <<<

>>> Or, just go right HERE to Register ASAP! <<<

I’ve been fielding a lot of great questions about this webinar series, so here are some of the answers!

1) Yes, it’s really free! For real! Just get registered and you’re good-to-go! (Just for registering, you will immediately receive 2 gifts from two of last year’s most popular docs featured in this event.)

2) This is a series of webinars – 7 days in a row (skipping Sunday), featuring a different doctor each day. Each presentation is supposed to last approximately one hour.

3) A webinar is essentially just a presentation you watch and listen to on your computer or tablet or even a smart phone.

4) You will be emailed the link to click when it’s time to login and join the webinars.

5) You will receive reminders, too, so don’t worry about forgetting!

6) In case you miss any of the webinars, they will be recorded and you’ll have access to them for a couple days.

These next two parts are definitely what I like best:

7) The doctors are all MDs who have taken a more integrative/holistic/functional approach in order to help people get well.

8) Even though every one of these popular doctors has their own programs, products and best-selling books, this is designed to be a no pressure, no sales environment. It’s all about listening, learning and collecting the gems that you feel ready to implement in your lifestyle. In fact, each doctor is actually GIVING you a free valuable bonus at the end of their presentation! Nice.

9) Finally, I’ve been asked about “how to implement all the information you’ll learn in 7 days from 7 different doctors.” You won’t! You shouldn’t even try! Just relax, jot down the things that jive with you, and go from there.

I’m happy to help you decipher any of the information, if necessary.

>>> Click here to REGISTER or for more info straight from JJ! <<<

I’ll “see” you on the webinars!

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

Filed Under: Featured, general health Tagged With: celebrity doctors, diet, exercise, functional medicine, healthy lifestyle, integrative medicine, JJ Virgin, nutrition

New Amazon Release! The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds

May 7, 2013 By Dr. Mom Online Leave a Comment

Yay! It’s finally here!

The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds is now available on Amazon Kindle!

(It has been completely updated and revised to include all the new & improved goodies I’ve learned since the original release!)

This book takes a uniquely “holistic”, health-based approach to weight loss and focuses on health gains FIRST.

When we address the major components of health and balance in our bodies and minds, optimal body composition is a natural by-product!

GAIN health = LOSE weight.

In the book, I walk you through the seven major components that comprise our overall physical, mental, and emotional health, and provide you with the strategies and details you need to create healthier function in each of those areas.

The overall result is that you GAIN vibrant health while you’re off-setting your risk factors for every “disease of lifestyle” you can possibly imagine, AND you will lose excess body weight and fat in the process.

I am not in favor of any diet or program that does not put your health first. Our focus needs to extend beyond “losing weight”. What good are our “skinny jeans” if we’re too sick and run-down to wear them?!

Health and vitality come first.

The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds will arm you with an abundance of understanding, knowledge, and science to help you create YOUR healthy lifestyle.

I’ll help you simplify and personalize all the great info out there regarding Paleo, Primal, CrossFit, Burst Training, High Interval Intensity Training, low-fat diets, supplements, rest & recovery, and so on… What works, what doesn’t, what’s right for you, what’s not… and why that’s perfectly fine.

Evidence-based science, simplified.

Honestly? I think you’re going to be blown away by what you will learn in this book! There is SO much here to help you on every level of your health – body composition is just the cherry on top! There is truly a wealth of information at your disposal here.

One reader has already called the book “the bible for healthy living”! It will undoubtedly be one of the most comprehensive health books you’ll read.”

It’s about creating a Better Body AND Better Health!

***

Let me know if you read the book… and if I can help you implement the steps in any way!

I’d greatly appreciate it if you’d let others know about the book, too! Thanks! : )

***

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

Filed Under: Featured, Weight Loss Tagged With: Amazon, diet, exercise, fat loss, healthy weight loss, Kindle book, lifestyle, lose weight, nutrition, toxic

FREE on Amazon! “The Truth About Cardiovascular Training”

April 13, 2013 By Dr. Mom Online Leave a Comment

Guess what??

For a few days only, you can get my most popular book in The Truth About Health series for FREE on Amazon!

Hurry… this promo ends on Wednesday April, 17th!

The Truth About Cardiovascular Training: Increase Your Fitness and Decrease Your Fat in as Little as 60 Minutes a Week!

Book Description:

For years, long distance, endurance-type aerobic exercise – like walking, jogging, cycling and cardio equipment at gyms – has been the ‘golden child’ of the exercise revolution. Whether your exercise goals were weight loss-oriented or to protect your heart, we’ve been told that this was where we needed to spend our time and energy.

Guess what? The science of exercise physiology no longer supports this ancient philosophy of exercise! You want to get the most out of your time and effort. It’s time to change things up and make your cardio exercise effective… get the results you want!

No more wasting your time or getting bored with the same old routine. “The Truth About Cardiovascular Training: Increase Your Fitness and Decrease Your Fat in as Little as 60 Minutes a Week!” tells you exactly how to simplify your cardio exercise routine and how to maximize the effort you’re making. You will learn exactly how to spend significantly less time doing cardio and get significantly greater results!

When you work smarter you see how easy it is to blow “old school” cardio out of the water! You’ll burn far more fat and calories… even when you’re NOT exercising, as opposed to traditional cardio. The simple shift in one single component of your cardio will cause you to shed your unwanted, excess fat and body weight faster, as well as train your heart more effectively than you ever could with traditional cardio!
This is the action guide you’ve been waiting for!

Here’s what readers have been saying about

The Truth About Cardiovascular Training: Increase Your Fitness and Decrease Your Fat in as Little as 60 Minutes a Week!…

“Great!”

“Perfect book for anyone who puts off starting a exercise program, thinking it’s just too overwhelming. No nonsense book about why many of the current methods of exercise just don’t get the results we are looking for.” ~ E.C.

“A simple, quick, easy read. To the point and interesting. Loved it!!! Recommend it to anyone who is interested in getting healthy or wants to stay healthy. Thank you Colleen. “ ~ J.B.

“Very interesting read!”

“I am very excited about trying the things I have read in the book. I exercise 6 days a week right now and feel like I’m spinning my wheels and going nowhere! Can’t wait to see how well this works.” ~ C.J.

“Very good read!”

“I have been looking for ways to mix up my cardio routine. I had heard about Tabata but never actually paid any attention as to what it was and I work in a gym! This book gives fantastic easy to follow examples of ways to get the most out of your cardiovascular workouts. Well written Dr. Colleen!” ~ S.W.

“Excellent!”

“I was so excited to find a resource that gives me the tools to exercise. You could take 60 minutes to watch a movie, or take a fraction of that time to make a difference in your health. Thank you Dr. Colleen for writing this great resource!” ~ M.R.

* * *

Enjoy your free gift… and please let others know, if you’d be so kind!

I’d love it if you could share this anywhere you can… Facebook, Twitter, your blog, email… anywhere humans hang out! : )

As always, let me know how I can help you achieve a healthier lifestyle!

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

For more information about working privately with Dr. Colleen 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 her directly at trombley68@gmail.com. Distance programs are available.

Filed Under: exercise, Featured Tagged With: aerobic, Amazon, burst training, cardio, exercise, fat loss, free Kindle books, interval training, sprints, weight loss

Tips for Staying Motivated to Exercise

April 4, 2013 By Dr. Mom Online Leave a Comment

Exercise is one of the most important components of a healthy lifestyle.

We all know this, yes?

However, a little “funk” can happen to the best of us. We can find ourselves in a phase where it’s challenging to peel ourselves off the couch and get our hind quarters in gear.

Maybe it’s a stress, or fatigue, or chronic pain, or depression, or whatever… we end up in a funk, lacking the motivation to MOVE.

Us human folk are driven by two things: seeking pleasure and avoiding pain. Of course, it’s usually some combination of the two that will determine what we will do or not do. So, if you’re lacking motivation to exercise, consider that maybe the thought of NOT exercising isn’t painful enough for you… or not exercising seems pleasurable… or exercising seems painful… or not pleasurable enough.

Just this kind of deep thinking should earn you points in the brain exercise department!

First, take it easy on yourself… no need to beat yourself up. A phase is just a phase. Take it for what it is.

This is about the big picture of creating a healthy, happy lifestyle here. It’s not always going to look exactly the way we think it should. As long as it’s healthy overall, then cool it with the stress and guilt. Oy.

Second, let’s re-assess the role that exercise plays in creating that healthy lifestyle. Sometimes, that alone is enough to fire up some motivation.

When I say exercise, what I’m really referring to is intentional “motion” or “movement”.

Why the differentiation? Because when I say “exercise” some people can get all wiggy on me. We start labeling it and confining it… what it’s supposed to be like and look like… and if we’re not meeting our own expectations, then we might as well throw in the towel and opt for couch surfing instead.

Phooey.

Instead of limiting ourselves with what we think exercise should look like, and what constitutes an “official work out”, let’s expand our views to incorporate MOVEMENT.

Become a “Mover for Life”.

Move your body.

Daily.

Movement is essential to optimal health. In our practice we say, “Motion is Life”.

It’s not something you do only when you have time, or when you need to lose some weight, or because your cardiologist told you to… it’s part of every single day. Or, it should be.

Movement (especially movement of the spinal joints) creates an important type of neurological communication – proprioception. It fires up communication to the brain, allowing the brain itself to function at higher levels of performance.

You know what this means, right? In addition to the obvious outward physical improvements that movement provides, it also directly contributes to improvements in mood, learning, memory, focus, hormonal communication, immune function, and every other physical, mental and emotional function you can think of.

A “better” brain = a better body AND a significantly better chance of living a long, healthy life.

So, we need to do this thing. We need to MOVE. It’s not just about your skinny jeans. It’s about your healthy genes!

OK. How can we stay motivated to exercise?

First, adopt the 3 keys to exercise success:

1. Variety – Move in a variety of ways. Think beyond ‘traditional’ work outs and incorporate things like balance, agility, flexibility, power, speed, strength, calisthenics, ‘spinal hygiene’, sports, dance, play, and so on. Think outside the box. There’s more to exercise (and life) than “cardio” and “resistance”.

2. Intensity - Not all exercise needs to be intense… but some of it definitely should. Make sure that at least some of what you’re doing for movement challenges you physically – it’s how you will improve your physiology. This could mean adding sprinting, or burst training, or even just revving things up enough to break a sweat.

3. Consistency – Keep at it. It’s a lifestyle you’re creating. It’s a daily choice to get up and move. It really is true that if we don’t move it we will lose it! If, some days, it only means you’re taking the dog for a little walk, so be it. That’s moving. (While the dog is doing it’s business, you could always bust a move with some power dancing, just to rev things up a bit! Good for the neighborhood morale!)

Need more info or ideas here? Well, fancy that. I just so happen to know of a couple short-and-sweet books that will help!

Here are some additional tips that might help keep you motivated… in case brain function and your entire future aren’t enough!

Think beyond the work out. What you’re doing now is either contributing to your healthier future (1, 5, 10, 20 years down the road)… or it’s subtracting from it. Hint: couch and subtraction are closely related.

Shorten your work outs. Switch to higher intensity, burst training for shorter-yet-highly-effective work outs. This alone could be enough to reinvigorate your approach to exercise.

Along the same lines, try full-body work outs with “functional” exercises. This allows you to seriously shorten your work out time while keeping things very interesting and highly effective.

Never the same work out twice. I like to switch things up every time I exercise. You may do some of the same basic exercise, just tweaked each time… or completely different every time. Need ideas? Google has gotcha’ covered here!

Make it an adventure… create an adventure. For example, go for a hike and see what comes of it. Climb a tree, use a log as a balance beam, scramble up a steep hill, run down the other side (or roll down)! Connect with nature and feel alive!

Start. I’m a big fan of starting. If you’re debating with yourself whether to exercise or not, just START. Make a deal with yourself that you can call it quits after 10 or 15 minutes (of true-blue effort) if you really, really can’t stand it. By then, your happy brain hormones should have kicked in and you’re half way to conquering the world. You’re good-go-go.

By the way, I’ve never met someone who has said, after 15 minutes of focused exercise, “Oh my goodness… I so totally regret doing that!”

Set some challenging-yet-realistic/achievable goals and milestones. Once you reach them, set more. Rinse & repeat.

Of course, there are goals that have to do with physical measurements (weight, body fat percentage, size), and other goals that might have to do with your performance, like running a certain time or distance. Another type of goal might be to get yourself geared up for a future event or challenge, like a 10k run, or a full or 1/2 marathon, or a triathlon, or a “Tough Mudder” type event, or a long distance cycling event, or a 3-day walk, and so on. You could even schedule a vacation where you’ll be active, like climbing, or surfing, or skiing, or white water rafting, or hiking… you get the point.

Think “seasonal”. I talk to some folks in the dead of winter or the peak heat of the summer who are grumbling about how they’ve lost the desire to run, or go to the gym, or whatever. Change it up. Why on earth would we think our bodies and brains would find the exact same types of work outs interesting year round, year after year? Change up your exercise “themes” every few months, if you’d like. You may go from being a distance runner in the warmer months to doing short runs plus kick boxing and yoga in the cooler months… or whatever floats your little boat.

Exercise at home. Not all your work outs need to happen in a formal gym setting, especially if that’s what holding you back from becoming a move. You don’t need a lot of equipment (or any, really) to get started. You can use your computer or TV monitor and enjoy the plethora of work out ideas on YouTube, or get yourself some DVDs – there’s so much available now, you shouldn’t have any problem finding something you enjoy.

Get social. Taking a class or joining a group or club works for a lot of folks. Try something new. Zumba, yoga, Pilates, spinning, cardio kick-boxing, a running club, and so on. Challenge yourself. Play nice with others.

Play sports, if that’s what you enjoy. Join a team or a league, or sign up for lessons if you’re a newbie.

Play like a kid… and play with your kids (or borrow a friend’s)! Jump rope, jump on a trampoline, play frisbee, skip, play on the playground equipment, play tag, have races, wrestle, play catch, dance. Have fun!

Add music. There are times when the sounds of nature are perfect to accompany your exercise. Then, there are the times when your soul feels the need to busta’ move! The right music at the right time can be all the motivation you need to keep going. Go on… shake your groove thing!

Try Not to Get Discouraged. This “becoming a mover for life” thing is not all-or-none. When you hit a rough patch (and you will), or you skip a work out or 6 (and you will), or you pull a muscle or otherwise injure yourself (you might, but let’s hope for the best), it seems pretty easy to give up. DON’T. Adversity builds character, right?

Just do something ELSE, for cryin’ out loud! “Can’t” run for a few weeks because of a knee injury? Swim, do yoga, work on your balance and flexibility, walk your dog more often. “Can’t” make it to the gym or your exercise classes because of a change in your schedule? Do something different at home – borrow some new exercise DVDs from a friend, or sign some out from the library. Try something new.

Opting for a pity party on the couch with a month’s supply of potato chips because you missed working out this week? Or because you gained a few pounds? Really? Don’t make me come over there. Get UP. Do SOMEthing. Even if it’s 10 squats (or deep knee bends, if “squats” sounds like too much work)… do something. March in place. Move your spine. Put a little Elvis in that pelvis. Smile. You’re getting better now. Carry on.

See? You were trying to get weird on me there.

Just because things aren’t shaping up the way you had hoped doesn’t mean they aren’t shaping up! Just do a side step and carry on.

When you look at the big picture of your overall life, the goal is to see an ACTIVE lifestyle that you enjoy participating in and having FUN with… and that keeps you healthy and lookin’ good!

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

Filed Under: exercise, Featured Tagged With: burn out, burst training, cardio, depression, exercise, motivation, resistance, stress, work out

The Wellness Formula is FREE For One Day Only!

March 20, 2013 By Dr. Mom Online Leave a Comment

I just wanted to give you a little heads-up…

“The Wellness Formula ~ Discover the Secret to a Longer, Better Life!” is a FREE download on Amazon today ONLY, March 20th!

Don’t miss your freebie!

From the Amazon description:

The Wellness Formula is a refreshing foundational strategy that simplifies the healthy, happy life!

This straightforward approach to achieving health and happiness cuts through the confusing, overwhelming mess of information out there and immediately demystifies the myriad of lifestyle choices we make each day.

You will see exactly how to apply this to your nutrition, exercise, stress reduction, weight loss, and more. Take a deep breath… things are about to make sense once and for all!

If you enjoy the simplicity and common sense of The Wellness Formula, you’ll definitely want to take a look at the more in-depth guides in “The Truth About Health” series:

The Truth About Cardiovascular Training

The Truth About Resistance Training

The Truth About Nutrition

The Other Truth About Nutrition

A Happy, Healthy Life Starts Here

Create a Fulfilling Life

Here’s what one reader had to say about The Wellness Formula:

These are words to LIVE by!

The Wellness Formula is simple and wise, easy to understand, and easy to follow.

Dr. Colleen has taken well-researched information and transformed it into a simple concept that anyone can apply to their lives so that everyone can reap the benefits of living healthier and happier.

Here’s the link to your free download TODAY only.

If you find it helpful, please take a moment to share with a friend, and leave a little review, if you have a chance. Thanks!

Oh, and if you haven’t already done so, remember to request your FREE copy of my Special Report here on www.DrMomOnline.com, “Top Nutrition Tips” You’ll find that option to request the report on the top right of your screen. : )

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

Filed Under: Featured, general health Tagged With: Amazon, Amazon free downloads, exercise, free book, nutrition, weight loss, wellness

Yes, You Can Still Do This. Yes, I Will Still Help!

January 14, 2013 By Dr. Mom Online Leave a Comment

Maybe it’s because the start of a new year has people motivated and inspired to get healthy again and lose their excess weight.

I’m not sure the reason, but recently I’ve had quite a few folks asking me if they could still do the JJ Virgin Challenge.

The answer is YES! Of course!!

JJ had some special “book launch incentives” back in November… but she’s still got plenty goin’ on with great bonuses and add-ons to her program.

By the way, the folks who have been doing JJ’s program are posting exceptional results and success stories! Great stuff.

***

I’ve also had people ask me if I’d still be willing to offer my complimentary Metabolic Assessment along with a follow-up consultation and strategy session when you purchase JJ’s Challenge program through my site.

The answer is YES! I’ve decided I’d do that for all you wonderful little health-seekers out there!

Below is one of the posts I did about JJ’s program a couple months ago. (Just ignore the dates! You can still order the program, no problem.)

Check it out. Then go ahead and get started! JJ is as real as it gets. She knows her stuff and her programs are solid!

I’m here to help you make 2013 your breakthrough year for optimal health and function… inside and out!

*****

All righty… I just want to give you one last reminder about this great new program by celebrity nutrition & fitness expert, JJ Virgin. Her new book, “The Virgin Diet”, is already a top seller… and it’s still in the pre-launch phase!

If you don’t know JJ, look her up! This lady is a phenom! She’s a class act, knows her stuff, and is a trusted veteran in the health & wellness industry. She’s also got an amazing “mom story” that tugs on my heart strings. Her eldest son was hit by a car and nearly killed a couple months ago. JJ has turned the earth upside down to get him the proper care that he needs, and has been at his hospital bedside for countless hours… lovin’ on him while he’s awake, and working her tail off when he’s not. This lady is as dedicated as they come.

When it comes to her weight loss and nutritional strategies, JJ’s not just regurgitating the same (inaccurate) nonsense that so many others in the field are. Her program is different – it’s based on solid science and current research.

That’s why we support JJ. She’s speakin’ our language!

Her “Virgin Diet” and the “Virgin Diet Challenge” are based on many of the same principles we teach in our practice. Weight loss oftentimes isn’t as simple as, “eat less, move more.” That works for some folks… but not all. If your “gut” is unhealthy or damaged from a history of medications, stress, toxic diet, and a gazillion other things, then even foods you think are healthy can be damaging to your system… AND making you fat, tired, achy, and cranky.

Food intolerance is one of THE leading reasons why almost 3/4 of overweight people are struggling.

Think about it – counting calories and “points” won’t help AT ALL if the foods themselves are what’s making you sick and fat!

Check out this video of JJ describing her program… great stuff!
This weekend is your last chance (as far as I’ve been told) to get in on JJ’s Virgin Diet Challenge special pricing… and all the freebie bonuses she’s throwing in. The special pricing ends on Sunday November 25th!

She’s hitting the road now to do a series of PBS episodes about her program, as well as some work with various talk show hosts, like Rachael Ray. Now’s the time to get her program at this introductory price… because it doesn’t look like it will last much longer!

I believe in JJ’s approach so much that I’ve sweetened her deal…

If you order JJ’s Challenge program by this Sunday, I’m going to give you a $125 gift!

My uber-smart Dr. Hubby and I are offering our comprehensive metabolic and functional health assessment to anyone who enrolls in JJ’s program through this post. While JJ’s program is an immediate boost toward improving your health and dropping those excess pounds, our assessment will take things to the next level.

Through our detailed assessments, we will determine your current level of physiologic imbalance and the possible next action steps that are right for you. When you sign up for JJ’s program to take her Challenge, there is NO charge for your assessments with us AND no charge for your follow-up consultation with the doctor (in person, on phone, or via Skype). This is normally a $125 service in our practice! (That’s the “gift”, by the way.) The information and knowledge you will gain is invaluable. You’ll have a clear direction to take with a health-recovery strategy personalized for YOU.

We’re doing this because we know how much of an impact JJ’s program can have on your life – if you do and commit to it.

If you sign up for JJ’s program by Sunday, AND you’re interested in taking us up on our offer, then shoot me an email at info@drmomonline.com to let me know you’d like to get started.

I really like some of the extras that JJ is creating for this program, like her holiday survival tips and her travel tips. She’s giving all the tools and strategies necessary to truly make this a lasting lifestyle change for the folks that work with her.

It’s a great program! If you can do it, DO IT… TAKE THE CHALLENGE! You could be a different person, inside and out, by Christmas! I’m here to help you along the way…

Filed Under: exercise, Featured, Nutrition, Weight Loss Tagged With: detoxification, diet, exercise, JJ Virgin, nutrition, weight loss

Cellulite ~ How It Got There and How to Make it Leave!

November 6, 2012 By Dr. Mom Online 2 Comments

Recently, I was consulting with a new client who is beginning one of our Metabolic Weight Loss & Health Recovery programs. Like many busy moms I work with, this woman was telling me about her crazy, hectic life that involves much running around and little focus on creating a healthier lifestyle.

Long story short, she noticed that once she “hit 35″, it was far more difficult to maintain her previous weight and clothing size. She readily admitted that she and her family are “carboholics” – eating cereal, bagels, bread, pasta, pizza, crackers, pretzels and baked goods many, many times per week. They also eat at fast food restaurants on a regular basis. She doesn’t like water. She doesn’t like vegetables. She loves designer coffees!

Also, she was doing no exercise whatsoever and sits at a computer all day long for work. To top it all off, she doesn’t sleep well at night, either, and takes a handful of various meds each day.

I gently informed her that the “problems” she was now experiencing were not simply due to turning 35!

As we were discussing her goals, we got on the topic of cellulite. Specifically, what on earth cellulite IS, and how on earth we can get rid of it!

What is Cellulite?

The appearance of cellulite results when globules of fat under the skin push up against the connective tissue. This is what causes the uneven, “mottled” skin appearance associated with cellulite. Many lifestyle related factors have been linked to the formation of cellulite, but some of the most widely accepted causes are: toxic diet, lack of exercise, hormonal imbalance, and chronic stress.

Probably because we are just so lucky, cellulite is more common in women than men, with about 80% of women having some degree of cellulite. The incidence increases as we age and our skin loses its elasticity.

Decreasing Cellulite

Cellulite can be a gnarly critter to chase off. Like most everything else in the human body, rarely is there one isolated cause of the problem. Likewise, rarely is there a single solution that magically works overnight. When it’s lifestyle that led to the problem, then several components of lifestyle need to be addressed (improved) in order for the problem to improve.

So, my response to “What can I do to reduce cellulite?” is multi-faceted:

1) Clean up the diet. We need to seriously reduce toxic intake. The more toxins we ingest (or are exposed to), the more fat cells we make, and the bigger our already-present fat cells get. This is the body’s innate intelligence at work – fat protects us from toxicity.

See how smart we are?! Now we just need to smarten up and quit our toxic habits!

In addition to the obvious toxic dietary choices we should decrease, like junk food, fast food, sweets, pop, artificial sweeteners/flavors/colors, trans fats, etc., we should also be aware of the negative (toxic) consequences of sugar from simple carbs (starchy carbs and grains), as well as toxic sources of dairy, eggs, meat and so on.

It’s easier to think about what “clean eating” does include! The list is short and sweet: “less toxic” and more naturally raised sources of meat, fish and eggs; an abundance of vegetables, some fruit, healthy & naturally occurring fats and oils, some raw nuts & seeds, and lots of pure water.

(“Drink lotta watta”, as my childhood family doctor used to say!)

For bonus points, add some “superfoods” – a high quality “greens” product that gives your nutrition a turbo boost AND aids the body in detoxification.

Simply, eat real food. Use real (fresh) seasonings. Avoid factory foods and chemicals. Those are the basics.

2) I’d recommend taking this toxicity issue one step further and adding an “official” detoxification program to kick things off. Although upgrading to a less toxic diet will do wonders for overall detoxification, nothing quite compares to the effects of a high quality detoxification and cleansing protocol to essentially chelate accumulated, excess toxins from your system.

(I recommend ONLY working with a knowledgeable wellness care professional who has ample experience in this area. Contact me if you need help finding the right protocol.)

3) MOVE! Moving your body with intention every day is key. Specifically, high intensity, burst-like training is the

superior form of exercise to burn fat and help your body in the reduction of cellulite.

Although longer distance cardio exercise can certainly be of some value, high-intensity intervals have been shown to be 3-9 times more effective in burning fat! Interval or burst training prompts your body to burn more fat and calories long after your work out is over. Less excess fat means less cellulite.

There are countless ways to incorporate burst training. Think “harder, but shorter” work outs that feature short, intense bursts of challenging movement, followed by short recovery periods. Rinse then repeat. One example is sprinting for a short time, then returning to jogging or walking, and repeating these cycles for anywhere from 5-20 minutes depending on intensity and duration of bursts and recoveries.

Google burst or interval training and you’ll find more than enough options to choose from.

Another critical component of exercise to include is resistance training. This is what builds lean muscle fiber… which is what serves as our body’s fat burning furnace and allows us to metabolize more effectively ALL the time.

4) Find outlets for stress and create balance in your life. According to research published in several dermatology journals, cellulite can also be caused by increased levels of catecholamines and cortisol due to high (sustained) stress levels. If you find yourself under chronic stress, whether it’s emotional/mental stress, or due to chronic sleep deprivation, or chronic toxicity from nutrition, or any number of reasons that our stress hormone production increases, then it’s critical that you find a way to break the vicious cycle.

We can’t eliminate all stress from our lives, but we can minimize its detrimental effects. When you have effective outlets for your stress accumulation, your stress hormone production has a significantly better chance of staying within healthy parameters.

5) Finally, there are several different nutritional supplements and foods that have shown various levels of effectiveness in the reduction of cellulite. Some of the most common are:

bromelain and other proteolytic enzymes – in addition to several addtional health benefits, these enzymes help the body dissolve areas of ‘unwanted’ gatherings of cellular tissue, like cellulite.
flax seed – can increase collagen production, which improves the integrity of connective tissue, which can result in the appearance of cellulite diminishing
“greens”, especially kelp – contains a substance called fucoxanthin (found in green plants with chlorophyll) that helps your body burn fat, and disburse toxins more effectively
Gotu Kola – a caffeine-free herb that has shown to improve the elasticity and thickness of the skin

Yes, there are others. These are just some of the safest, most effective and make the most sense!

There are also countless topical products that claim to minimize cellulite. While I’m not telling you they “don’t” work, I am emphasizing that you simply cannot overlook addressing cellulite from the INSIDE, not just the outside.

While special lotions and various cosmetic procedures may help, cellulite is a deeper issue. Why not address the various causes of the problem… that way, in addition to reducing the appearance of cellulite, you’ll also maximize your health along the way!

The Virgin Diet - Get Your Free Quick Start Guide Today!!

* * *

If you have a hunch that your metabolic function, hormonal function, or various other functions in your body may be out of whack and you’d like some help, shoot me a message. I’ll send you a metabolic assessment form, in addition to a couple other health & wellness lifestyle assessments and we can discuss the results together (including the need, or lack thereof, of any advanced functional laboratory testing) in order to create a health-building strategy for your future. : )

Filed Under: Featured, general health, Weight Loss Tagged With: anti-cellulite, burst training, cellulite, diet, exercise, fat loss, interval training, metabolism, nutrition, stress reduction, toxicity, weight loss

The “Right” Type of Exercise ~ It’s Easier Than You Think!

October 25, 2012 By Dr. Mom Online Leave a Comment

Apparently, exercise was very serious!

People often ask, “What’s the right type of exercise?” My response: “There’s no WRONG type of exercise!”

To be more accurate, there are better types of exercise suited to specific goals someone might have. Fat loss, for example, demands a specific type of exercise.

However, just the mere fact that we are human beings means that our bodies require motion… on a daily basis.

In a sense, we are hard-wired and driven by motion.

In this way, it’s not about fat loss, or burning calories, or toning up, or scoring the best time. It’s about providing the fuel that our bodies – and brains – require in order for optimal cell function to happen.

When we move, we stimulate proprioception (movement neurology, if you will). Essentially, this is a signal from the body to the brain to “go”. Proprioception is a driving force in brain function.

Nowhere is this more important than in the area of the spine. Over 50% of the body’s proprioceptive fibers are located in the spinal joints and surrounding tissues. This is an enormous key to health and function that we can control to a large extent! (The hips and ankles are key areas as well, but the spinal area rules!)

We can CHOOSE movement and exercise that stimulates each of our spinal joints, causing a positive proprioceptive message to be sent to the brain… and resulting in a positive brain response for the entire body and mind.

The spine is like the tail that wags the dog! Want optimal brain function? Want your “feel good” hormones to be released more often? Want to suppress your “feel bad” stress hormone production? Move your spine!

Knowing how important the consistent, “normal” motion of the spine is, you can understand why it’s extremely negative to allow any chronic fixation of the spine.

When there’s a lack of healthy motion, there’s a lack of proprioception. This results in an increase of “nociception”. Not only does this nociceptive input allow us to perceive more pain, but it also drives the stress response, dumping stress hormones into our system and negatively affecting all mental, emotional and physiological function.

It’s silly to let things get that far when it’s something we can control for the most part.

This is what I love about Chiropractic. It’s why we see so many health challenges that seemingly have NOTHING to do with the “back” respond so incredibly to regular Chiropractic adjustments. The brain craves motion from the spine (and other joints). Chiropractic adjustments ensure that the joints are moving optimally.

Simply put, better motion (from the spine, especially) equals better brain function.

So what kind of movement do we “need”?

A variety.

We benefit from: endurance-type exercise, bursts, intervals, strength training & resistance training, flexibility, balance, postural exercises, exercise like yoga & Pilates, and on and on. Oh, and never underestimate the positive proprioceptive impact of dancing and playing like a silly person!

When it comes to fat loss specifically, we will always get better results when we incorporate more high-intensity burst & interval training and place less emphasis on steady-state, low-to-medium intensity endurance type training.

Building our lean muscle through challenging exercise (e.g. resistance training) helps us increase our Resting Metabolic Rate so that we can burn more fat, for longer periods of time, even when we are rest.

So, if you’re simply seeking optimal health now and in the future, think of incorporating a large variety of movement into your lifestyle. The “right” types of exercise for you will be the things you love doing. Mix it up… have fun… become a “mover”!

If you also need some help with fat loss and weight loss, be sure to add high-intensity intervals and resistance training to your schedule a few times each week. Essentially, work harder for a shorter period of time. Sweat and heavy breathing are your friends!

Keep in mind that the old-school types of cardio work-outs, where you run, or jog, or walk, or cycle, or go on the elliptical for long periods of time are not superior work-outs for optimal fat loss.

However, I’m the first to tell you that sometimes, it’s about more than fat loss and burning the most calories at rest! Going out for a longer run or bike ride can be the most powerful and effective stress reduction activity you could possibly do! I’ve self-corrected many cranky pants and stinkin’ thinkin’ moments by hitting the road for a good long run!

Whatever types of movement and exercise you choose, just keep at it. Intentionally moving your body should be a daily ritual that you do for your physical, mental and emotional health… not an annual event that you re-commit to every New Year!

Just like your brain craves motion, so should you. It’s keeping you alive AND fully living!

Filed Under: exercise, Featured, general health Tagged With: burst training, endurance, exercise, fat burning exercise, fat loss, interval training, lean muscle, resistance training, resting metabolic rate, stress hormones, weight loss

Accurate Thinking About Weight Loss… And the Lies We Tell Ourselves!

August 30, 2012 By Dr. Mom Online 3 Comments

Every week, we counsel a number of people who are seeking help for their body weight and body fat issues.

People are confused, frustrated, overwhelmed… and getting MORE fat and LESS healthy in the process.

The irony is that there’s clearly no shortage of information out there about weight loss, diets, and fat loss. Arguably, there’s probably MORE information on the internet and on infomercials about dieting, weight loss, and exercise than any other health topic.

So, why are we still getting bigger… and sicker?

We’re gaining FAT and LOSING our health at increasing rates with each passing year. We’re becoming a society of over-fat and under-muscled people, setting ourselves up for any number of chronic illnesses. Worse yet, we’re teaching our kids how to follow in our foot steps!

Clearly, the challenge is not a lack of information! We have more than we know what to do with already!
The issue is a lack of ACCURATE information… and an accurate, sustainable strategy. Ultimately, the biggest issue of all is a lack of transformation!

In order to change the results we’ve been getting with our body composition (and our health), we must change the way we THINK.

There are consequences to the choices we make. Good and bad.

There are devastating consequences to consistently making toxic or deficient lifestyle choices in the way we eat, the way we move (or fail to move) and even in the way we think and respond to stressors in our lives.

The stress hormones released as a result of UNhealthy choices set the stage for chronic hormone imbalance. It is virtually impossible to achieve long-term success with weight loss… or with health… if you have created chronic hormone imbalance.

So, let’s be positive and proactive…

There are also consequences to making consistently HEALTHY choices in our lifestyle!

The key is consistency.

We’re stuck in a mindset that tells us we should snap our fingers, take a magic pill, eat “diet” food, go to a Boot Camp, or have a “simple” surgical procedure and we’ll see results immediately.

That’s not how health happens and that’s not how long-term success in weight reduction happens.

Transformation can only take place when new healthy behaviors are consistently made over TIME. That’s not what most people want to hear. It’s that “over time” thing that we just don’t like!

Too bad, so sad. That’s what it takes!

Real positive change only happens when we start “right” strategies and a “right” plan to implement the strategies… and then stick to what we started!!

In order to stick to new behavior and make new choices, we have to start with a new understanding… a new paradigm, or way of looking at things. This “paradigm shift” is truly the key to lasting change.

A paradigm shifts once your beliefs shift. Beliefs can shift once you have better (more accurate) information and your self-talk changes.

Part of having better information when it comes to weight loss is to understand that obesity and excess body fat are the result of chronic hormonal imbalances (directly related to toxicity, as well). If you’re over-fat, that’s your indication that your hormones are out of balance.

“What hormones?” you ask? “Is she talking about those female hormones???” Nope.

The key hormones at play are sometimes referred to as the “stress hormones”. Hormones such as insulin, cortisol and glucagon. Clearly, not just a ‘chick’ thing!

(Chronic illness is also related to these hormonal imbalances.)

Next, you’ve got to know how to shift your hormonal balance into a positive place that works for you, rather than against you. With consistently good choices, these hormones in large part will lead you to feel good, look good, and ‘function good’.

When it comes to body composition, these hormones in a healthy balance can help you burn fat.

Consistently poor choices – even the unintentional ones, like chronic sleep deprivation – will set the stage for fat storage.

The chronic stress as a result of toxic &/or deficient choices drives the production of even more stress hormones.

Fat and sugar are major substrates (‘building blocks’) of stress hormones. Therefore, chronic stress and unhealthy choices lead you to crave MORE fat and sugar so you can make MORE stress hormones! Then, you have a tougher time shedding the excess fat because of this chronic hormonal imbalance.

Do you really think a pill or a diet pop or low-fat food or a surgical procedure are going to address this major underlying cause?? No. Not for any length of time, anyway.

The key to lifetime health and optimal body weight is consistently making healthy choices based upon accurate science… and supporting our natural, balanced hormone function as a result.

I’ve heard many sabotaging and inaccurate mindsets and beliefs from people dealing with weight issues. It’s not really their fault that they believe these things… they’ve become the cultural norm for what we believe about weight. Things like:

~ Obesity runs in my family… there’s not really much I can do about it.

~ I’m just too busy to work out.

~ Eating healthy costs too much.

~ Getting healthy again is way too hard… it’s too late.

~ I eat a low-fat, low-calorie foods, and sugar-free foods… and I’m still not losing weight.

~ I work out a lot so I can pretty much eat what I want! I’ll burn off all those calories!

~ My spouse loves me just the way I am.

~ I don’t want to look all “muscled up” if I work out.

~ I don’t want to look like some skinny celebrity.

~ I can just take medication or have some surgery done down the road if it gets too bad.

~ I love food too much to give it up! (me, too… which is why I DON’T “give it up”!!)

~ I’m so stressed out and tired all the time… I can’t add another thing to my list!!

~ My stress levels and sleep couldn’t possibly be affecting my weight and body fat!

Wow. These are all so damaging on various levels. We’re “off” with our thinking about weight and health.

It’s frightening to continue thinking the way everyone else thinks… ‘cuz you know what that will get you! MORE fat. LESS health.

We need to start by asking better questions, like, “How do I support more balanced and supportive hormone function?” Then, “How do I sustain it?”

Nutrition, Movement, Mindset, Sleep, Environment… those are the biggies. Doing as much as possible to meet our cellular requirements in these main areas of lifestyle while simultaneously reducing toxicity is the underlying strategy for lifetime success in health and body composition.

No magic pills… just ongoing effort in creating, and re-creating health!

Filed Under: Featured, Nutrition, Weight Loss Tagged With: calories, diet, exercise, fat loss, healthy lifestyle, hormones, nutrition, stress, toxicity, weight loss

Becoming A Runner ~ Couch to 5K With The Kids

April 21, 2012 By Dr. Mom Online 9 Comments

A few weeks ago, I decided that my kids would like to start the Couch to 5K running program.

(Kind of me, don’t you think?)

Why did I decide this? Simply, I wanted to add a new activity to gym class in our home school curriculum and I felt the need for a third party to defer to in times of resistance by the participants!

I know for a fact that both my children are great runners. I’ve seen it with my own two eyes – beautiful, natural, easy stride. Especially my daughter, the eldest. It’s enviable.

They’ve taken track & field camps before. Those kids can run.

However, for some *strange* reason, when mom wants them to “go for a run”, it’s a whole different story. The whiny pants come out… the “I can’t”s are uttered… the “I’m so tired” is dramatically expressed. Brother. Whose children are these?!

I decided they should take a more serious crack at running. Shoot, if they were in school they’d have to, right?

Thankfully, it’s about more than just “keeping up with the conventionally schooled Jones-es”! I’d love for them to someday love running like I do.

Yes, it’s for their health. But more importantly, God willing, it’s something they can always do… always count on… always have for their own, no matter where they go or what they do. (Same is true of walking, of course.) All they need is some decent shoes and they’re good-to-go.

Running is my number one activity of choice for freedom, stress reduction, pain reduction (yes, you read that correctly!), processing, burning off steam, anger management, “me time”, prayer time, thinking, and creativity….

I often joke that, if I could just run more, I’d soon solve all the problems of the world… and write more books! (My first two books and several other products were “written” or created as I was running. I dictated them into a small digital recorder to be transcribed later.)

I also made it through my mom’s sickness, and eventual passing, by becoming what I consider a “real” runner… someone who truly loves to run… craves running. I credit God and running for teaching me how to take things (literally) one step at a time and to take notice of the blessings along the way… no matter how small or well hidden they may be.

This is what I look forward to when I run.

I want my kids to have something like that as they get older… something that connects them to what’s big and important.

So, why did I choose Couch to 5K (C25K)? I didn’t spend a whole lot of time thinking about this or researching it. I have several friends who did the C25K program and loved it. These are all people who swore they’d never be runners. And now they run. I think they even smile when they do it!

It’s a super simple program to turn a non-runner into a happy runner!

Even though the kids run, per say, like kids do… when they feel like it, I wanted them to learn to push themselves.

So, we’ve been hitting the trails for the last 5 weeks.

Heading out for a run...!

I learned really quickly that the BIGGEST CHALLENGE is not at all about the physical act of running. It’s all about “head space”. Self talk.

I did not anticipate that I’d be granted such a perfect opportunity to work with the kids on this through this program! (And to work on improving my own skills in this area, of course!)

This has actually become our primary ‘theme’ of our running time – to control our thoughts and self talk – to intentionally “plant positives”. Science has proven for years that our thoughts effect our physiological function – whiny, negative thoughts lead to poor performance and physical difficulties, while positive, empowering thoughts enhance performance and function.

Plus, let’s not overlook the obvious here: thinking in a more positive, empowering way just FEELS better! Duh.

Being intentional with our thoughts and self talk is the name of the game. How well they run – time & distance – although an important part of their physical education and health, is secondary to becoming the master of their own mental and emotional domain!

We use running as our time to practice this with the intention to apply it in other (less-controlled and predictable) areas of our life.

We’ve failed miserably at times… and the whining takes over… or the former-coach mom becomes a little too intense for a moment or two… or ten. But, each time, we talk (pre, post and during the run) about intentionally placing proactive thoughts in our head and playing an active role in creating our reality. We get back on track.

It has been extraordinary to watch the kids grow into runners in just a few weeks. They are unequivocally better runners, but it’s the secondary effects of running that have made their mom proud. They’re both more confident, more positive, more determined… and I haven’t heard “I can’t” since week one.

I’ve taught them how to find that elusive “groove” when running – the place where your body takes over, your mind relaxes, there is no pain, and you could go on forever. We tend to find that groove when we’ve gotten our self talk on the right track and we’re nicely distracted – having a nice conversation, or taking notice of nature around us, or singing, or talking about something funny… that works most of the time… until the laughing becomes too intense and mom is bent over at the waist in a fit of laughter.

It happens. These people are funny!

Several times now, each one of them has confided in me during a run that they “feel like a real runner”. It’s an awesome thing to witness!

They are runners. They met the goal of the entire 9 week program in week 3 – to run 30 minutes or 5 Kilometers without stopping. I just wanted them to know they could do it, so I pushed them beyond the outline of the program… just for fun! They were SO proud of themselves – it was great! They’ve done that a couple of times since then, but mostly I just let them follow the general flow of the program now… enjoying their running time.

Oh, my favorite quote of our running so far?

On one rather warm day when we were all pretty saturated after the run, I made a request to cease excessive bodily contact with the coach due to the sweaty condition of all participants.

My son responded with, “Mom, this isn’t sweat… it’s AWESOME SAUCE!”

Classic!

* * *

How about YOU? If you’re a runner, what do YOU love about it?

If you’re not a runner, is it on your to-do list?

What’s YOUR stress-busting exercise of choice?

Please share!

Filed Under: exercise, Featured, home school Tagged With: Couch to 5K, exercise, home school curriculum, running, stress management

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