March eNewsletter: A new you by June? It is possible, and other fun at KCHWC…

Join Us: 2nd Annual 8WW Challenge

8WW Challenge picsNeed a little motivation with your health and wellness goals?

Want to shed that winter weight and head into summer feeling strong and confident?

If you answered “Yes,” join us for our 2nd annual 8WW Challenge starting on April 2nd, 2018!!!

Why you need to do our challenge:

  • You will work with your team to reach your goals
  • You will be held accountable
  • You will improve your overall health
  • You will lose weight and inches
  • By the end of the program you will become a better version of yourself

8 Weeks to Wellness (8WW) is a proactive, lifestyle approach to changing your health for the rest of your life. 8WW was developed to provide a structured health program that works with the primary mission being your health. 8WW will optimize how you eat and supplement, what you think about, and how you exercise and care for your body through a specific, comprehensive 8-week program. Our program is different from many weight loss or exercise program because it develops an understanding of how to build healthy lifetime habits. Learn more about 8WW here.

Join Us!
For more information or to schedule your 8WW initial exam please call us at 303-790-6000.

Open Saturdays

Saturday written in the clouds

We will be open the following Saturdays for adjustments, personal training and massages.

  • Saturday 3/17/18, 8-11:30am: No chiropractic appointments (our Doctors will be at a Laser Conference). Massage appointments with Thomas. Group Fitness class at 8am, and personal training appointments with Joel.
  • Saturday 3/24/18, 8-11:30am: Chiropractic appointments with Dr. Sellers and Dr. Gentile. Massage appointments with Monica. Group Fitness class at 8am, and personal training appointments with Joel.
  • Saturday 3/31/18, 8-11:30am: Chiropractic appointments with Dr. Sellers. Massage appointments with Thomas and Monica. Group Fitness class at 8am, and personal training appointments with Joel.

 

 

You can always find our hours, open Saturdays, and changes of schedule on Kambeitzchiropractic.com!

Request Appointment
KCHWC at the Special Olympics Denver Nuggets Clinic

Group picture

Dr. Brittany Gentile and certified personal trainer Joel Lane were able to participate and provide a dynamic warm up for the athletes before they attended the Denver Nuggets Clinic.

Thank you @BrianJohnsonPhoto for the photos and @SpecialOlympicsCO for the opportunity to participate.

Click for more photos from the event

Warm up routine

KCHWC at the Special Olympics Denver Nuggets Clinic

Dr. Brittany Gentile and certified personal trainer Joel Lane were able to participate and provide a dynamic warm up for the athletes before they attended the Denver Nuggets Clinic.

 

Thank you @BrianJohnsonPhoto and @SpecialOlympicsCO for the photos and for the opportunity to participate. The full album of event photos by Brian Johnson photos can be found here.

2nd Annual 8WW Challenge

Need motivation with your health and wellness goals?
Want to shed that winter weight and head into summer feeling strong and confident?

8ww challenge womens pic during workout

Join us for our 2nd annual 8WW Challenge starting April 2nd, 2018!!!

  • weight loss measureWork with your team to reach your goals
  • Hold each other accountable
  • Improve your overall health
  • Lose weight and inches
  • Become a better version of yourself

For more information or to schedule your 8WW initial
exam please call us at 303-790-6000.

Dr Jim and 8WW challenge 1

 

Congrats Get Fit Challenge Winners!

Congrats to January’s Get Fit Challenge winners! These three started the year off right, using personal training, massage, chiropractic, supplements, and other KCHWC services to get in shape, feel better, and get a jump start on their 2018 wellness goals!

First Place – Shirley O.
Second Place – Kristen J.
Third Place – Linda J.

Watch out for those Holiday Calories: Holiday Indulgences in Perspective to Exercise

The holidays are a time for celebration, but many times we end the holiday season bloated, with a few extra lbs to work off with the new years resolution.  While a few indulgences can be made up for, many times the Christmas dinner feast has way more calories than you could even imagine.

Below we’ve listed nine seasonal indulgences along with the calories (which can vary by recipe, but can be trusted to be approximate), along with the amount of time it would take a 180lbs person running a 12 minute per mile pace to burn off that serving, to add a little perspective to the extra calories on Christmas day.

We also included a few tips at the end of ways to manage portion sizes and reduce total calories consumed.  Enjoy your holiday feasts, but add some moderation so you can get a head start for your new years resolutions!

 

Gingerbread cookie1 large 3oz cookie = 340 calories

Equals 31.2 minutes running

 

Egg Nog

one cup = 343 calories

Equals 31.2 minutes running

 

Candied Yams

Photo: Candied yams by Teresa Trimm  via Flickr CC BY-SA 2.0

Caloric content varies depending on recipe but one serving can equal approx 400 calories

Equals 36.6 minutes running

 

Canned Cranberry Sauce

By Veganbaking.net from USA (Cranberry Sauce) [CC BY-SA 2.0 (https://creativecommons.org/licenses/by-sa/2.0)], via Wikimedia Commons
varies but one serving approx 400 calories

Equals 36.6 minutes running

 

Hot Buttered Rum

By urban.houstonian – Flickr: And God said, let there be hot, buttered rum! AMEN!, CC BY 2.0, https://commons.wikimedia.org/w/index.php?curid=21922070

one cup = 300 calories

Equals 27.6 minutes running

 

Yule Log Cake

one serving = 400 calories

Equals 36.6 minutes running

 

Starbucks Peppermint white chocolate mocha

Grande (16ox) =540 calories

Equals 49.2 minutes running

 

Plum pudding

Photo: Brian Uhreen via Flickr CC-BY 2.0.

one serving depending on recipe approximately = 360 calories

Equals 33 minutes running

 

Beef Wellington

one serving = 744 calories

Equals 68.4 minutes

Have one serving of everything above, and a 180 lbs runner running at a 12min/mile pace would need to run for 5.84 hours to burn off the calories of these decadent Christmas menu items.  These calories really add up when one ignores portion sizes are ignored because, “it’s a holiday,” or when one allows themselves to continue refilling a glass of egg nog or hot buttered rum, or stands near the desert tray.

Here are some tips for managing your holiday calories:

  • In order to reduce the total number or calories, serve yourself a taste of sweet or rich food, rather than a full serving, or multiple servings.
  • Fill your plate with low glycemic vegetables.  Better yet, if you are planning the menu, offer some fresh or steamed vegetables to have a low calorie option.
  • Reduce your total number of alcoholic drinks consumed.  While not detailed on this list, beer, wine, and mixed drinks can easily add up the calories.  Reduce the total number of alcoholic drinks consumed by having water or a sparkling water mocktail between each alcoholic drink.

Sources:

  • http://nutristrategy.com/activitylist4.htm
  • https://www.livestrong.com/article/532479-nutritional-value-in-gingerbread-men/
  • http://www.health.com/health/gallery/0,,20440821,00.html#candied-yams-0

Health Talk: Jumpstart the New Year with 8 Ways to Reach Your 2018 Health Goals!


Tuesday, January 9, 2018 at 6 PM – 7 PM

Each new year we set resolutions for ourselves with the best of intentions to become a better, stronger, more successful version of ourselves, to only lose sight and feel worse about those goals amid a box of Valentines chocolates, a spring break trip, or summer 5k goal.

In a presentation led by Dr Brittany Gentile and Michelle Gorny, a certified massage therapist, yoga and Pilates instructor, we will discuss setting goals, and creating habits (from the kitchen to the gym) to achieve your 2018 resolutions.

A lot of resolutions are derailed by an injury or physical or emotional stress. We will discuss ways to manage this factor, and there will be demonstrations including yoga poses to destress.

Take an hour to take care of yourself and join us for a free event and gain some lifestyle habits to help you reach your resolutions and empower you to a healthy 2018!
Please RSVP on either Facebook or Eventbrite.

KCHWC January Get Fit Challenge

January get fit challenge

We have a new challenge taking place in January for patients who have been curious about our various clinic services as a tool to get fit and reach health and wellness resolutions.  Our clinic services complement each other to increase range of motion, decrease pain, and improve strength and performance, no matter your age or fitness ambitions.

Our January Get Fit Challenge gives you points for each clinic service you receive from chiropractic adjustments, acupuncture, massage, stretching, personal training, or purchase of select supplements.

Points given for the following items (see challenge sign up at the front desk for point allocation.)

Get a Clinic Service:
Chiropractic Adjustment
Acupuncture
Cupping
30, 60, or 90 min Massage
30 or 60 min AIS Stretching Session
30 or 60 min Training Session
Yoga class

Purchase of:
Myzone heartrate monitor
Endura, Ultra Meal, or Whey Protein
“Stick” or LAX ball

Share KCHWC:
Bring a friend for a workout
Refer a patient to the clinic

In February, we’ll tally up the points and award prizes.  The grand prize winner will receive a gift basket with a variety of supplements valued at approximately $255.  Prizes will also be awarded to the second and third place participants in the challenge.

To participate, please sign up at the front desk.

Dr Jim and Dino featured in Canadian Hockey News

If you’ve visited us at Kambeitz Chiropractic and walked the hallways with athlete signatures, you probably know that hockey runs in the Kambeitz family.  Prior to becoming a chiropractor Dr Jim played hockey in the Juniors in Canada.  This past weekend while visiting Victoria Canada to watch his son Dino’s, they were interviewed by local sports newscasters. 

Click forward to 9:10 for the interview…

Enjoy!