Investing in Your Health for the Future

Take a moment to check out this video from the Heart and Stroke Foundation.

While we’re not affiliated with the Heart and Stroke Foundation, we think this is a great video to take a perspective on your health.

In the 8 Weeks to Wellness program manual, a point is made between the quality of your health and the quantity of you health.

Many people live into their eighties and nineties. But if the last 20 years of your life are riddled with pain, can’t remember your name, take eight different medications, live on dialysis, or depend on someone else to care for you, are you truly living?

8WW Program Manual, 2nd edition, page 5

So if your retirement goals include meeting and playing with your grand kids, traveling, and trying out new hobbies you didn’t have time for when you were younger, your efforts today will pay dividends in your future.

Discover your why – the motivation to improve and maintain your health and wellness.  Then along with the knowledge of professionals whether it be through our 8WW program, or programs made available by organizations like the Heart and Stroke Foundation, you can set out to make better health decisions that impact the rest of your life.

How do you plan on living the last 10, or 20 years of your life?

Heidi Bauer’s Patient Testimonial and Story

Heidi Bauer, one of our many rock star patients, shares her testimonial. Heidi is a dedicated patient who continues to challenge herself to achieve her wellness goals.

“I met Dr. Jim Kambeitz at a health fair held by my company, CH2M HILL. I told him about my constant low back pain that I’ve had for two years and the pain in my mid back on my right side that I could feel every time I took a deep breath. Dr. Kambeitz listened to my description of the pains, poked and prodded a little bit, and then said, “I think I can help you,” in such a way that I knew it was true.

I started seeing results after the first few visits. What I appreciated the most was being given tools (i.e. stretches and strengthening exercises) that I could use on my own at home, which gave me some control over providing my own care without being dependent on scheduling appointments. My low back pain went away after just a few weeks, but I could also feel that if I didn’t continue with the care I had started, the pain would come back. So, I made a commitment to doing the stretches and exercises that Dr. Kambeitz and Thomas, their massage therapist, had assigned me.

Now, when I attend my appointments, I feel like it is truly for maintenance, for maintaining the strives we’ve achieved. I feel stronger and more capable than ever. I am now actively pursuing a new competitive sport (racquetball) and have a promising career in it. When I played in the racquetball circuit five years ago, I could not stand up straight after playing a day in a tournament. Now, I can’t even remember what that used to feel like. It took a leap of faith, but I am so grateful I took it! My experience at Dr. Kambeitz’s office has changed my life. “

Heidi’s best advice to other patients:

Be open. Be open to new sensations in your body, new ideas for exercises or stretches that may help, etc. Be open to the fact that the care being offered might actually work when nothing else has!

Be committed. It does take a lot of time, especially to do the exercises and stretches on your own. If you’re committed enough to make appointments in the office, you owe it to yourself to make the most of that investment and go all the way. It’s worth it; I promise!

Be patient. You might not see results in the first visit, or even the first few visits. Keep at it and know that as long as you can feel things changing (i.e. different than they used to be) in your body, you are headed down the right track.

Be assertive. Don’t be shy about mentioning an ache or pain, even if you think you sound like you’re “complaining”. Even if you are feeling “Great!” relative to the first time you walked in the office, you should be honest about how you are feeling each day.

Be creative. Work alongside the Doctor’s and staff to design a plan that best suits your needs.

Rediscovering “The Why” The MS Ride 50 Mile

Staci pre MS Ride

Goal complete! This past weekend I accomplished a goal I set out for back in the springtime when I wrote about setting up a bicycle workstation.  In the past three months, using skills learned in the 8WW program, I fought my way through a sedentary work-lifestyle habits.  I started feeling stir crazy for a rewarding athletic accomplishment, and started looking into benefit, organized, bike rides, and thought the MS Ride in Colorado would allow some training to reach the goal.

Since getting my road biked in 2011, I would head out for 15-25 miles, but never really called myself a cyclist.  Upon completing 8WW in 2012, I experienced how just by improving my health and fitness level with the 8WW program, my beginning mountain biking improved.

My longest ride on the road prior to the MS Ride, was sub 30 miles.  But I had spent some time during the workdays on my trainer, and on uphills on my mountain bike, building up endurance, and adding some fun cardio workouts to my routine.

I’ve made a better habit to drink enough water whether or not I have a workout scheduled.  When I was journaling my 8WW experience, I struggled to reach my recommended water intake per day.  The day of the MS Ride however, I was well hydrated, and kept hydrated throughout the ride.

Early on, and most frequently when I would start a ride on the trainer, I would feel like my right hip seized up, leaving a sharp pain, that prevented me from pedaling until I had stretched it out.  A couple adjustments, and some stretching assignments was able to work out these muscles (which were probably trained to hold together while sitting at a computer).  And through the regular riding, stretching, and chiropractic adjustments, this pain and most of the pain from my right hip, thigh, and knee have dissipated.

Thanks to Kambeitz Chiropractic Health and Wellness Center P.C.’s doctors, trainers, massage therapists, and staff for their encouragement and insights for me to accomplish my next set of goals.

My victories range from completing a distance I had never before ridden, finding a cardio activity that I enjoy, keeping fueled up to adequately finisht the ride, and resetting my “why.”

Thanks!

Summer Strength & Conditioning for Youth Athletes

We are excited to announce that this summer, we will have an 8 week strength and conditioning program available for youth athletes. The program is designed to increase speed and strength for athletes from age 12-17 years.  It is ideal for club athletes and high school athletes alike, across sports and positions played.

Machovka_StrengthenWhat: Summer Strength & Conditioning Program for Youth Athletes

When: The 8 week program starts on June 2nd and will involve two group training sessions per week. Morning and afternoon sessions are available.

Where: The gym at Kambeitz Chiropractic Health & Wellness Center P.C.  The gym is within our clinic facility at 7100 S. Clinton St Suite 110
Centennial, CO 80112.

Who: The program is designed for athletes ages 12-17.

There are a limited number of openings per session so sign up today! Enroll  your child by calling the clinic at 303-790-6000.

Help prepare your athlete for their favorite sports, the safe and effective way.

Change Up Your Workout Routine

Personal Training
A personal training session with Cassie is a great way to switch up your workout routine.

When was the last time you changed up your workout routine?

It takes the human body between 10 and 16 weeks to adapt to an exercise regimen.

And are you sure that you’re working out all the muscle groups? Do you have exercises for your back, shoulders, triceps, biceps, abs and legs?

If you’ve been doing the same routine for more than a few months it is probably time to shake it up.  Not only will this challenge your body, it will be refreshing to try something outside of the norm!

If you haven’t worked out in our gym start with a complimentary 30 minute workout with one of our trainers.  Set up your session today and start changing your routine tomorrow!

Fighting the Sedentary Workday: The Bicycle Desk

In 2012, I participated along with the KCHWC staff in the 8WW program.  As the years went by after college, my level of physical activity continued to decline.  There was the summer I ran a couple of half marathons, and of course the long runs leading up to it.  There was the summer I hiked over twenty of Colorado’s 14ers.  But in between there were plenty of weeks that I didn’t do anything to stay in shape.  Fortunately for me, my body shape doesn’t revolt against me for not working out.  But when I participated in 8WW, it proved that I wasn’t in as great shape as I had assumed.  It opened my eyes about how poorly I kept hydrated; and my cholesterol ratio and phase angle had shown how physical inactivity was affecting my health down to a cellular level.

Throughout the program, and in the months prior I kept a good lifestyle, with better choices on food, and hydration, that the 8WW program instilled in my habits.  But getting in workouts has never been easy for me.  I work for myself, and am not paying the bills unless I’m planted in front of my computer.  Just to get work done, I’m used to working 10-12 hours per weekday, sitting at my desk.

Then one morning I kept finding myself looking at paved bike path routes from Vail to Glenwood Springs, and discovered a new “why” to make the workouts happen.

Immediately I got to work on a solution.  Using all items I already had, I assembled the bicycle desk that I’ve wanted to construct for months…

bike deskUsing a card table elevated by four orange home depot buckets I was able to raise a work station, complete with water, a wireless keyboard and mouse, and my computer over my road bicycle.  I had the road bicycle from occasional summer rides, and the trainer that I swore I was going to use daily at the time I ordered it, like so many others who purchase home workout equipment.

I don’t have a set amount of time that I set up at the bicycle desk.  But I do change into workout clothes to pedal more seriously.  I save work that is best to be done by bicycle: reading through emails, quick replies, and some writing or reports.  Sometimes I step off the pedals and use it as a standing desk, while deep in thought or have to make a phone call.  Then I get back to pedaling.  If I’m set up at the bicycle desk for two hours, I figure I get an hour and a half of medium cycling at a medium resistance.

I look forward to seeing how this change in my workday will pay off once I’m out on the road and trails this summer, and hopefully feeling the fitness level to accomplish the bike rides I strive to do this year!

Diet & Exercise Work – If it is Consistent

We recently had an 8 Weeks to Wellness graduate redo their blood work.  Their MD requested a cholesterol panel during a regularly scheduled yearly check up.

Their initial blood cholesterol panel showed highly elevated levels for total cholesterol, triglycerides and LDL.  After their 8 week program all markers improved to either normal or near normal.  This was significant as this result was from diet, exercise and supplementation alone.

The values that came back one year after the program were worse than they were before the program!  What does this tell you?  Our program works, but you have apply what you have learned even after the eight weeks.

Change is hard…but do it anyway!  Create a healthy lifestyle, with diet and exercise, and keep working hard to maintain it.  Not just for weeks or months, but years, and your health will benefit.Healthy foods

Patient Special: Custom Orthotics

The Reason for Custom Orthotics for Athletes

Image courtesy of FreeDigitalPhotos.net / Toa55
Image courtesy of FreeDigitalPhotos.net / Toa55

Did you know that 3-5 times your body weight is transmitted through your ankles, hips and knees upon running or jogging?

One simple way to dissipate these forces is to utilize custom orthotics.

Save on Custom Orthotics at KCHWC

Run better, reduce pain, and prevent injuries this Spring and Summer with a pair of custom orthotics.

When you mention this article you will receive a complimentary digital foot scan and $50 off your order! Couple this with a gait analysis from one of our trainers and you’ll be running faster and more efficiently.  Call 303-790-6000 to schedule today!

Offer valid through April 30, 2014.

30 Day Challenge: The Plank

We want to invite you to join a new Facebook community to help you reach and attain new workout challenges. – the 30 Day Challenge.  Every 30 days we take a different exercise and create a challenge.

The first one is a plank challenge that will begin this Friday, the 21st.

 30 Day Plank Challenge

The challenge is to begin by holding a plank for 20 seconds and slowly increase your time to 300 seconds by the end of the 30 days.  Feel free to participate on your own or post updates about your success.

Please like the 30 Day Challenge on Facebook and join us!

Join in on the 30 Day Challenge from the comfort of your home and share your successes on the Facebook page.

A Home Workout While Watching the Winter Olympics

Do you have the Olympic spirit?

If you’re watching the Winter Olympics coverage each night, why not get your heart beating, along with Team USA, for the nightly coverage?  We came up with this easy at home workout, which doesn’t require any equipment, as you’re watching the competitions and results.  As you’re watching the prime time coverage, look out for certain events or announcements, and do the corresponding workout activity.  Get in shape and cheer on our team!

2014 Winter Olympic Prime Time Workout