3 Easy Ways to Get Fit

Getting/staying in shape can seem like a race, and you may feel as if you keep coming in last. Well, Healthline released a newsletter talking about the top ways to burn fat.  Here are a few pointers to help you if you are trying but falling a little short of living a healthier life. One of these is right for you. Only about 20.6% of all people reach the suggested amount of exercise per day. (Approximately 150 minutes or 2 ½ hours) Excuses range from lack of time to lack of energy, so here are 3 easy tips to help get yourself fit and ahead in that race in no time.

1. Get some sleep!

Lack of sleep believe it or not can actually lead to weight gain. An article was written on https://www.healthline.com/health/sleep-deprivation/effects-on-body about the effects of sleep loss with one of the key points being weight gain. “With sleep deprivation, the chemicals that signal to your brain that you are full is off-balance.  As a result, you are more likely to over-indulge even when you’ve had enough to eat.” – Deborah Weatherspoon, Ph.D., RN, RNA.  Sleeping is crucial to a healthy life and preventing an unnecessary weight gain.  The National Sleep Foundation recommends that adults (18-64) should get 7-9 hours of sleep a night. Not achieving this amount can lead to sleep deprivation and in turn weight gain. If you have trouble achieving these hours of sleep nightly, try shut down earlier, meaning turn off electronics and let your mind decompress to get a full healthy nights rest.

2. Add a little Vinegar to your diet.

Now I know this one seems a little strange but adding as much as 1-2 tablespoons of vinegar to what you eat will bump up your fat burning rate, give you a smaller waist and lower belly fat. (which is all talked about by Rachel Link, MS, RD. on Healthline.com) Healthline advised eating as little as 1-2 tablespoons of vinegar. This, in turn, should reduce body fat in no more than 12 weeks! And if drinking vinegar out of the bottle doesn’t sound the tastiest to you, you aren’t alone, just try mixing it with a cup of water, other foods or even make homemade dressings.

3. Trade out those sugary drinks

Yes, this seems like a no-brainer but many people look past this small fact. Pop/kool-aid may taste nice, sugary and sweet but, it is causing a huge weight gain in the process. A study by Healthline showed that a group of people given water instead of pop or juice lost 4.4 lbs in 12 weeks! In one 12 oz can of pop, there are about 150 calories. That is 6% of your recommended daily calorie intake. That may not seem like a lot but if you compare it to a polar pop (about 2.6x bigger) it seems pretty excessive coming in at about 16% of your daily calorie intake (15.6% to be exact). Making simple changes such as pop for water or juice for green tea will help with weight issues and you will see results in no time at all.

And also, be sure to get plenty of exercise.  20 minutes a day will greatly increase your fat burning productivity. All these methods are effective but will work even better with exercise and a proper diet of 2,500 calories a day. Be sure to think of all these tips and more when going throughout your life.

Dallas Cain
July 18, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

www.healthline.com
www.HHS.gov
www.Livestrong.com
www.caloriecontrol.com

Challenge Yourself to Get More Exercise – 4 Great Tools to Help.

Beep… beep… beep… 

You reluctantly muster enough energy to silence your alarm clock for the third time this morning. By the time the fourth alarm goes off, you’ve had enough. There won’t be a fifth! And inevitably that early morning gym trip that once sounded so exciting and invigorating the night before has once again faded from becoming reality. Oh well, you think, maybe tomorrow I’ll finally make it to the gym this week. Or at the very least a morning jog or something. Hold that thought – its way, way, way too cold for that outside this time of year. Pretty sure that would result in me freezing to death. No, definitely not. This is how it goes for a lot of us, myself included. We make excuses for not having enough time or find abstract ways to rationalize why we can’t fit exercise into our busy schedules.

The following is a list of helpful apps to help empower people with tools to incorporate exercise into their lives.

Up 

The Up app connects to your tracker or your smartphone’s built-in sensors to help you track and interpret a variety of metrics such as steps taken, calories burned and activity intensity. It also allows for manual entry of food and drinks tracking, as well as sleep quantity.

Lose It!

Lose It! aims to help users set and meet exercise, nutrition, and other wellness goals. Users start by logging food and exercise, using the Lose It! calorie counter, along with the recipe builder and exercise planner, to stay within their daily calorie budget. Users can join existing peer support groups or challenges, which run the gamut from eating more vegetables to logging more exercise. While the app uses the phone’s built-in pedometer for step tracking, Lose It! also integrates with several health and fitness platforms, including Fitbit, MapMyFitness, Nike+ and Strava.

FitStar

FitStar functions as your personalized digital training coach, adapting its exercise routines to match your physical ability, carefully calibrating workouts to be challenging without being too difficult. Users can configure their ideal exercise duration and workout goals, and the app will whip up a workout session for you. Once done, you can rate the difficulty of the workout, allowing the app to slowly learn and adapt to your workout capacity, challenging you without breaking your body.

Fitbit

At this point, most of us have heard of this one. The Fitbit app works with the Fitbit wearable activity tracker, but it’s also turned into a solid standalone fitness tracker app. In addition to syncing with Fitbit’s line of exercise trackers, the app can also use your smartphone’s sensors as a pedometer to record your steps taken daily, use GPS to track walking and running routes. The app also includes a food log for tracking nutrition, with a bar code scanner or a caloric estimator. Social features such as leaderboard and challenges round out the features.

So find your favorite tool and challenge yourself!

Dr. Joseph Little, D.C.
November 15, 2017

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

What Is The Right Exercise For Me?

ExerciseWhat is the Right Type of Exercise for Me?

Webster’s dictionary defines it as “the act of exercising.”  That’s helpful!   We all know that it is important to maintain a well-rounded exercise regimen for the mind, body and soul.  The good news is that physical exercise can help with all three.  The challenge then becomes finding the right type of physical exercise.

Physical exercise is achieved through three main techniques:

  • Strength
  • Cardio
  • Flexibility

To decide what is right for you, you can certainly consult a trainer or coach.  Most will agree that a balance of all three types is the best unless training for a specific sporting event.  If we are honest though, the real challenge is finding the “time” and motivation to get our butts off of the couch and perform an exercise routine on a regular basis.  So, I offer this simple advice – find something you love!!!

Most people often try and force themselves into exercising in the gym, yet they actually hate being in the gym setting.   If you enjoy being outdoors, go for a hike.  If you enjoy competition, join a team sport.  If you enjoy sweating, do some Bikram yoga!!  Maybe you like music, so join a Zumba class.  Whatever gets you going, get up and do it!  Here are some other ideas to get you moving.  And, as you know, you should always consult a doctor before starting any new or strenuous exercise routine.

Strength Training

Strength training is important to build raw muscle mass.  This can certainly include weight training and band resistance.  But, even manual labor around the house will work.  We all have plenty of big projects like cleaning the garage or basement, painting that room you never use, and working in the yard.    Divide the big overwhelming job into several small segments.  Work an hour or so several days a week and you’ll kill two birds with one stone!  You’ll get the satisfaction of crossing the job off your never-ending “to do” list and get some strength training!  You’ll know that you have had a good muscle-building session when your muscles are sore.  Did you know that the soreness is actually caused by micro tears in the muscle cell? You know what they say, no pain, no gain.

Cardio Training

Cardio training is when you work out for an extended amount of time to get your heart rate up into a target range.  This type of exercise is most often used when the person wants to try to lose weight or build endurance, Yes, it can be boring especially in bad weather when you can’t get outside for a hike or a jog around the block.  Try this – find a TV show or movie you want to see and only allow yourself to watch it while you are moving.  You can do this on a treadmill, elliptical or just walking or marching in place.  You can march up and down off a footstool or platform for added benefit.  You will find yourself wanting to “exercise” so you can see what happens next in your show or movie.  Once you have made this part of your day for a month or so, the exercise part might even be as enjoyable as the movie or show!  Experts say 3 weeks of an activity is all it takes until a behavior becomes a habit.  Whether it’s not smoking, not cursing, or exercising –21 days of repetition and it’s yours!

 Flexibility Training

In my opinion, flexibility is overlooked in our culture.  It is often performed only at the beginning of strength and cardio routines.  The research proves that pre and post stretching is important to reduce the risk of injury and help peak performance.  But improving your flexibility beyond just stretching after exercise is fun and relaxing too!  Try a yoga or Pilates class or just run through a few stretches on your own when you get up in the morning to loosen you up for the day.

Even if you can’t commit to working out 4-5 times per week for  to an hour, you are not off the hook!  Find something that excites you or motivates you.  Heck, do 50 jumping jacks in the break room.  No matter what it is that gets you excited about exercising, just do it.  If you’re still struggling, reach out to a fitness guru that can lead you towards your workout goals.

Tomorrow is poison, don’t hesitate and get your workout on.  So what do you say??  Drop down and give me twenty.

Dr. Andrew Kender, D.C.
February 23, 2015

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road,Suite 100, Akron, Ohio 44312 (330)644-5488
Independence: 6200 Rockside Woods Blvd.,Suite 100, Independence, Ohio 44131 (216)236-0060
Dr. Keith S. Ungar, Dr. David Starkey, Dr. Andrew Kender, Chiropractic Physicians
www.balancingyourchemistry.com