Workout Inspiration: The Why

Sometimes the hardest part of a workout is lacing up those shoelaces and getting started in the gym.

But the “why” for working out is the reason why you’re going to the gym in the first place. Many of our 8WW participants want to feel better, stay active, prevent illness, and be able to keep up with their families.

So when the workout is feeling painful, you think about your “why.” And when you’re staring to see stars, think about your “why.” And when there are ten sets of twenty reps on each side, then think about your “why.”

Maybe your “why” evolves over time.  If you’re close to attaining your short term “why,” why not add a couple more goals or add another “why” to inspire you for workouts for many months or reps to come.

Overcoming Pain in Your Fitness Program

When most people get started with a fitness program, it goes great until the point where their bodies are hurting and vulnerable areas start hurting. Old injuries, stiff joints, and sore spots can cause even the most ambitious and goal oriented individuals to plateau at this point.

In this segment of Colorado’s Best morning television show, our own Dr Kambeitz talks about how massage and chiropractic adjustments are used along with exercise to improve the flexibility and range of motion for these vulnerable areas in 8WW participants.

Make a Workout Routine: Trainer Schedules

Having trouble getting yourself out the door for a run? Does the home gym equipment collect dust? We have our trainers in our gym with a regular schedule. Take a look at our latest training schedule calendar. When would work best for you to get your personal training session with Dusty and Cassie? Call the clinic, 303-790-6000, to reserve your workout time. If you fail to plan, you plan to fail. Discover how great you feel after a good sweat!

Or print out a copy for your fridge, click here

Dr Kambeitz featured on Colorado’s Best tv show

Dr Kambeitz recently appeared on the Colorado’s Best morning show on Denver’s channel 2 program, starting an 8 week feature about the show’s host’s journey through the 8 Weeks to Wellness program.

Below is the feature interview with Dr Kambeitz and Colorado’s Best host, Paula Haddock to give you a sneak peak to the program and exam.

Tune in to Colorado’s Best on channel 2 where Dr Kambeitz will be appearing again from 9am to 10am on January 31st, February 5th, 12th, 19th, 28th, and March 5th.


Stay Healthy This Holiday Season

It’s easy to stress out or self indulge each year during the holidays.  Keep these tips in mind, to start your 2013 off on the right foot!

1. Take things in stride especially long and exhausting to do lists.

2. Avoid overindulging on holiday feasts.  Don’t let your fitness ambitions fail at the end of the year. Remember 8WW participants that you get one forgiveness meal a week, but a week of forgiveness meals will make your goals harder to reach.

3. When you’re starting to get stressed with long lines at the checkouts, post office, or shopping mall parking lots, just take a big breathe.

4. Don’t forget to stay hydrated.  Even if it’s cold, you need to keep drinking enough water.  Remember half of your body weight in ounces.

5. Don’t miss too much sleep or you’ll be sacrificing your energy.

6. Get a little help – avoid exhausting yourself preparing and cleaning up every meal for everyone in the extended family comes to visit.

7. Take a few minutes to relax or meditate.  If you’re in the 8WW program, plan some time to listen to your meditation CD without any distractions.

8. Donate or volunteer your time and your efforts will be rewarded

9. Blow off some steam with vigorous exercise.  Our trainers have special sessions planned.  Come join!

10. Make an appointment for an adjustment or massage.  We have massage specials, give us a call.

From all of us at Kambeitz Chiropractic Health and Wellness Center P.C.

We wish you a wonderful holiday season!

Need Some Variety to Your Workouts? – Tabata!

Tabata session at Kambeitz Chiropractic Health & Wellness Center P.C.Have you ever been to the gym by yourself, worked out for about an hour, but don’t really feel sore, and didn’t really break a sweat?

Perhaps it’s because you could use a little Tabata mixed into your routine!

Tabata is a four minute routine added in your workout of the day that gets the heart rate pumping while utilizing different muscle groups.

A lot of the times moving from one machine to another machine, taking a swig of water, chatting with a friend at the gym, slows down the intensity of a workout.  Tabata is opposite of this.  Pick an exercise that you can push yourself hard at for 20 seconds. Our trainers set a watch and signal you to go at full intensity for 20 seconds followed by a 10 second break before returning back to another 20 seconds of full intensity.  This continues for 4 minutes.

Some ideas for the 20 second exercises are:

  • Jump roping
  • Power squatting
  • Jump lunges
  • Mountain climbers
  • Push ups
  • Pull ups
  • Ice skaters
  • High steppers
  • Fast steppers

Sometimes our trainers will make you stick to one exercise for each of the 8, twenty second intervals, and other times switch between different workouts.

Either way, once those four minutes are over, you’re likely feeling the burn, your cheeks are rosy, and you need a moment to recover!

The Good Food Grocery List

One of the biggest lifestyle changes for our 8WW participants is re-shaping their eating habits.  We stress that the key to success is planning.  If you plan your meals in advance, knowing exactly what you will need, when at the grocery store, you will be able to stick to your wellness goals and prevent slip ups in your diet.

Your program manual, and the staff at Kambeitz Chiropractic Health & Wellness PC, will be instrumental to your success with the program.  The manual has a complete section about nutrition to learn how to read labels and plan your meals with appropriate portions of fats, carbohydrates and proteins.  There are suggested recipes and recommendations for snacks.

But if you’re like me, there has to be some order to the grocery list, else you’re running from one side of the store to the other to find ingredients for your menu.  Here is a list we have compiled from the Eight Weeks to Wellness Program Manual with recommended foods and ingredients by grocery store department.


  • Avocado (fat)
  • Sweet potatoes (carbohydrate)
  • Yams (carbohydrate)
  • Spaghetti squash (carbohydrate)
  • Low GI veggies (carbohydrate): arugula, beets, broccoli, carrots, green peas, mushrooms, peppers, tomatoes
  • Low GI fruit (carbohydrate): apples, apricots, blueberries, cantaloupe, cherries, grapefruit, green grapes, kiwi, mango, orange, papaya, peach, pear, pineapple, prunes, strawberries, watermelon
  • Salad: romaine lettuce, cucumbers, carrots, cabbage, beans, onions (carbohydrate)

Frozen Foods

  • Frozen berries
  • Frozen mixed veggies



  • Eggs (protein)
  • Plain Greek Yogurt (protein)
  • Skim or low fat cottage cheese (protein)
  • Milk: skim, low fat lactaid, plain soy milk, almond milk
  • Fat free or low fat shredded or sliced cheese (protein)



  • Bread: stone ground whole wheat, pumpernickel, multi 9-grain (carbohydrate)
  • Lite English muffins (carbohydrate)
  • Whole wheat tortillas (carbohydrate)



  • Sandwich meat: low fat ham or turkey (fat & protein)
  • Fish: Tuna, Salmon (fat & protein)
  • Meats: organic grassfed meats; chicken, turkey breast, white lean pork (fat & protein)


Dry Packaged Goods

  • Nuts: walnuts, pecans, peanuts, almonds, pistachios (fat)
  • Seeds: flax, sunflower, pumpkin (fat)
  • Whole wheat pasta (carbohydrate)
  • High Fiber Cereal (carbohydrate)
  • Brown Rice (carbohydrate)
  • Basmati (carbohydrate)
  • Quinoa (carbohydrate)
  • Natural peanut butter
  • Bars: Zone, Balance, Luna or Ultrameal
  • Soups: homemade or Campbell Soup Select, Progresso Soup brands, “non-cream”; vegetable, minestrone, lentil
  • Cereals: Muesli, Oatmeal, All Bran (carbohydrate)
  • Canned or Dry Beans: lentil, black, navy, kidney (protein & carbohydrate)

Baking supplies

  • Whole wheat flour (carbohydrate)
  • Truvia or Purvia sweeteners (carbohydrate)



  • Hummus
  • Annie’s Natural salad dressings
  • Balsamic vinegar
  • Olive or canola oil



  • Tomato juice
  • Flavored seltzer water
  • Coffee (use Truvia or Purvia sweeteners)
  • Tea (use Truvia or Purvia sweeteners)
A healthy grab from the grocery store, complete with items from our grocery list.

New High Intensity Interval Training Class!

New HIIT Class! ~ with Cassie

Are you stuck in a fitness rut?
Would you like to learn some new high intensity exercises?
Do you want to take your fitness to the next level?

What the Heck is a HIIT Class?
High Intensity Interval Training (HIIT) is an enhanced type of sprint interval training that alternates periods of short intense anaerobic exercise with less-intense recovery periods.

Are HIIT Classes Affordable?
Yes!   Each class will cost $20 to attend.

When Are HIIT Classes?
Tuesdays at 12:30pm, Thursdays at 7:00am, and the 1st & 4th Saturday of every month starting December 2nd at 8:00am

What if I Need Modifications to the Workout Due to An Injury?
All workouts are customized to each participant’s individual abilities.  Kambeitz Chiropractic’s Ski Conditioning Boot Camp will be overseen by Dr. Kambeitz and Dr. Zales.  These classes are instructed by Cassie Wright, a certified Personal Trainer.

How Do I Sign Up?
All you have to do is schedule at the front desk or call 303-790-6000 to make an appointment.
On the day of your workout, please be here no later than 6:00pm.
Classes will begin at 6:15pm, once every participant has closed out with the front desk.
Please be sure to schedule each workout as drop-ins are not encouraged.


One of my favorite dishes that I’ve made and ordered when traveling around the world is cebiche.  And with the variety of veggies, I thought it would be perfect to share for some 8WW diet inspiration.

Cebiche, if you’re not familiar, “is typically made from fresh raw fish marinated in citrus juices, such as lemon or lime, and spiced with ají or chili peppers. Additional seasonings, such as chopped onions, salt, and coriander, may also be added” (wikipedia).

Being that we’re in Colorado fresh fish is harder to come by.  When I’m itching to make a cebiche here in Colorado, I usually make a shrimp cebiche.  (In order to ensure that the shrimp, which was not caught that day, is free from bacteria, I always put it in for a quick boil as is recommended.  The acids from the lemons and limes will cook the shrimp but it won’t kill the bacteria.) I first made it from this recipe from, which has always remained a tried and true recipe to follow.  It makes for a great leftover as it continues to marinate!

A bowl of shrimp cebiche
A bowl of cebiche made with the following recipe

Shrimp Ceviche Recipe

If you find the ceviche a little too acidic, drain out some of the juices after the marinating, add a little more avocado (or some olive oil) and/or a little more salt.


1 pound medium-small shrimp, peeled and deveined
2 Tbsp salt
3/4 cup lime juice (juice from 4-6 limes)
3/4 cup lemon juice (juice from 2-3 lemons)
1 cup finely chopped red onion
1 serrano chile, ribs and seeds removed, minced
1 cup chopped cilantro
1 cucumber, peeled diced into 1/2-inch pieces
1 avocado, peeled, seed removed, cut into 1/2-inch chunks

1 In a large pot, bring to a boil 4 quarts of water, salted with 2 Tbsp salt. Add the shrimp and cook for 1 minute to 2 minutes max, depending on size of shrimp. (Over-cooking the shrimp will turn it rubbery.) Remove shrimp with a slotted spoon and place into a bowl of ice water to stop the cooking.

2 Drain the shrimp. Cut each piece of shrimp in half, or into inch-long pieces. Place shrimp in a glass or ceramic bowl. Mix in the lime and lemon juice. Cover and refrigerate for a half hour.

3 Mix in the chopped red onion and serrano chile. Refrigerate an additional half hour.

4 Right before serving, add the cilantro, cucumber, and avocado.

Yield: Serves 4-6.