Posts Tagged ‘goal setting’

8WW for Golfers

The best of the Colorado golf season is just around the corner.  If you’re looking at ways to improve your game, join us for a special presentation on Monday March 13th to learn how our 8 Weeks to Wellness program can help you reach your maximum golf potential.

  • Our exercise specialists will gear your workouts specifically toward strengthening your golf swing and creating more power for your long game.
  • Massage therapy and Active Isolated Stretching and Strengthening will help keep your muscles working efficiently, improve flexibility and prevent soreness while playing.
  • Chiropractic care will create better mobility in your joints which will help you with a smoother more fluid swing.
  • The nutritional aspect of the program will help to ensure that you are choosing the proper foods and fluids to maintain energy levels and stamina throughout your golf season.

Our comprehensive 8WW for golfers program includes exercise and nutritional guidance, chiropractic, massage, stretching, meditation and much more. The program is geared specifically toward maximizing your full golf potential. Please join us for our 8 Weeks to Wellness presentation to learn more about how we can help you improve not only your golf game, but your overall health and wellness.

For more information visit us www.kambeitzchiropractic.com or call to schedule your initial exam today at 303-790-6000.

Date: Monday, March 13th, 2017 Time: 6:30-7:30 PM Location: Kambeitz Chiropractic 7100 S. Clinton St. Ste. 110, Centennial, CO 80112

Interested in attending? Light refreshments will be provided. Please RSVP at 303-790-6000.

Get the event brochure: 8ww for golfers

Keep Up Your New Years Resolutions

Measuring tapeFor those of you who make New Year’s resolutions read on!  For those of you who can’t imagine cramming one more thing into your busy schedule even though you know you should, read on!

For those who make resolutions, go ahead and make them.  Now ask yourself who do you have who will hold yourself accountable for achieving your goals?  Our clinic has everything you could ask for whether you need weekly meetings to check your progress or a full lifestyle modification program.

For those who have a crammed schedule already, make a stop doing list!  That’s right.  What can you stop doing that is taking up valuable time?  When you stop doing something, you can replace that time with something new.  You can now set a goal knowing you have time to achieve it.

No matter who you are, you can find the time and you can achieve your goals.  You can start your journey this Saturday, January 9th.  Our clinic is open 8:00 AM – 10:30 AM and a doctor, massage therapist and trainer will all be here to help you

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!

How Can 8WW Change Your Life?

The Doctors that created the 8WW program came up with a short video, giving insights about how 8 Weeks to Wellness was designed to change your health.  If you’ve heard about 8WW at Kambeitz Chiropractic, but have never been to our wellness talk, you can learn about the program.  This entire program is available at Kambeitz Chiropractic Health and Wellness Center P.C.

Do you know your numbers? Are you a skinny fat person? Do you have goals, but your health is preventing you from reaching them?  Give us a call to start your 8 Weeks to Wellness right away.

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.

Motivation to Pack That Gym Bag Every Day

Life happens and sometimes it’s hard to make the time to hit the gym, or jump on the treadmill in the basement. But not doing so can by far be the worst decision that you make. This wonderful infographic compiled by tribesports.com shows how 30 minutes of exercise, five days a week can improve your long term health and well being. So what are you waiting for?!

Tribesports: 30 minutes of exercise - the key to a happier, healthier you

Behind the Scenes with KCHWC’s Cassie Wright – Training & Competing in a Half Ironman

Recently KCHWC’s own Cassie Wright competed in the Harvest Moon Half Ironman.  Completing the 1.2 mile swim, 56 mile bike ride, and 13.1 mile run is quite an accomplishment – so we thought it would be nice to get the insider perspective about competing in and preparing for such a physically demanding race. 

Was this your first Half Ironman?  

Yes.  I’ve raced in one sprint triathlon and a handful of Olympic distances.  This year I wanted to challenge myself both physically and mentally, so I picked the half Ironman distance.

When did you start training for and preparing for this race?  

In January, I started working on my base endurance.  Before starting “official” training, my goal was to be able to swim for 40 minutes continuous, bike 90 minutes and run 60 minutes.  Out of the three sports, running is the weakest sport for me.  I wanted to put a little more focus on improving my form and endurance before training began.  Once I reached my goal of 40 minutes continuous swimming, 90 minutes biking and 60 minutes running in April, I started a 20 week training plan.

What was the most physically exhausting part of the race?

The most physically exhausting part of the race was definitely the bike.  When you’re out on the bike course for 3.5 to 4 hours, there a lot that can happen and a lot to think about.  You have to be prepared for pretty much anything – from a flat, minor bike repairs, nutrition/hydration needs, mental and physical tiredness, etc.  You also have to be incredibly strong mentally or your negative thoughts will wear yourself out and you’ll have a horrible race.

The race was at the Aurora Reservoir, where I’ve raced in many triathlons.  I knew that the bike course is much hillier than you would think and it’s also typically pretty windy.  A couple of months before, I rode part of the course with a friend so I became reacquainted with the hills and wind. Fortunately, I did not have any issues with my bike and was prepared for the heat with proper nutrition and hydration.  To cope with the mental and physical tiredness, I kept telling myself that I have been training my butt off for 9 months and it’s all coming down to one day.  I was well trained, well rested and well hydrated.  Instead of focusing on how tired I was and just wanting to finish the race, I cherished every minute that I was on the bike and that really helped keep me going.

Was there one area that you had trained primarily for, running, cycling, swimming, in order to prepare for the race, or did you do more cross training to prepare for all three?  

The training plan that I followed focused on training for all three sports equally.  The plan was broken into 5 four week blocks.  Each block was then broken down by week.  The first week was a base week, the second week built on the first week, the third week built on the second week and then the fourth week was recovery.  Each month followed the same progression where the next month built on the previous month.

In a typical week, I would have one day dedicated to a long swim, a long bike or a long run.  Three days would focus on a shorter workout with two sports in a day and I would also have one rest day.  Workouts would range anywhere from 45 minutes in length to 4 hours per day.  During the week, I would spend 5 to 18 hours a week training.

About half way through the training program, I realized that I was losing muscle mass which was causing a reduction of power and strength.  I started adding in one or two days of strength training to help build muscle mass back up.  Strength training sessions were done on days with shorter cardio workouts.

The cross training really helped minimize and prevent overuse injuries.  Instead of training the same muscles time and time again with one sport, I was able to train different muscle groups at different times and let other muscles recover.  In addition, the care I received at Kambeitz Chiropractic leading up to my race was amazing!  Dr. Kambeitz and Dr. Zales are great at finding the root cause of an issue instead of just easing the discomfort temporarily.  They really helped keep my nerves firing properly to my muscles, which helped me function and train.  Thomas also was a huge help with stretching me after long and strenuous workouts and Sharyn’s myo sessions really relaxed tight muscles.  I also became best friends with the foam roller and lacrosse ball.  After a long workout, my muscles really appreciated spending quality time with the foam roller and lacrosse ball.  My muscles loosened up and recovered much faster than before I was using these tools.

How did you change your nutritional regimen to prepare for the race and all the training that got you there?

Since completing the 8 Weeks to Wellness program last fall, I have been eating small, low glycemic meals five to six times per day and also try to avoid the “white poisons” (white flour, sugar, salt, rice… pretty much anything that is white).  Typically my diet is similar to the Paleo diet – lots of fresh veggies and fruits, meat, nuts and berries and little to no grains or dairy.

When I started training, I noticed that my appetite really skyrocketed.  There were days that I felt like I could not eat enough.  At first, I just increased the amount of food I was eating at each meal, hoping that would satisfy my hunger.  And that didn’t work.  Since I did most of my workouts in the afternoon or evening I needed to get in some good low glycemic carbs either in the morning or at lunch.  I started adding in either quinoa or roasted sweet potatoes (and sometimes both if I had a long workout scheduled).  After a couple of days, I noticed that I was able to push harder in my workouts because my muscles were loaded with glycogen for energy and was also recovering faster.

If you look up a nutrition plan for an endurance race on the internet, typical plans have athletes eating very high glycemic foods (aka lots of pasta and white rice) for energy.  Since I usually do not eat high glycemic foods, I did not want to start eating them while training.  I found several great books and cookbooks for endurance athletes that are based around the Paleo diet.  These books educate athletes on what foods to eat and at what times during their training plan and at what times of day.  I am a testament that someone can train for an endurance event and not have to live on high glycemic and processed foods.

While training, I also learned a lot about my body and what to eat/not eat before and during a workout.  It was incredibly interesting to learn that I could eat a smoothie with fruit for breakfast and go for a long bike ride and feel great.  The next day I could eat the same breakfast and go run and then feel absolutely horrible.  Foods with higher liquid content did not work well for me before swimming or running.  Foods that are more solid and with little sugar content worked the best for all sports.  I also found that electrolyte drinks with high amounts of sugar do not work for me.

What did you eat before the race, and after the race?

Since the weather was predicted to be in the 90’s for my race, I wanted to make sure that I was a hydrated as possible.  A couple of days before the race, I start drinking as much water as possible.  I also start to eat foods that I know my body likes and is familiar with.  This is not the time to experiment with a new Thai restaurant that is known for spicy food.

The day before the race I try to reduce my sugar consumption as much as possible.  If I don’t, I know from experience that I’ll end up with GI issues on the race course.  The night before, I don’t “carb load” with a huge pasta dinner as other athletes do.  I haven’t been training with high glycemic foods, so I definitely don’t want them in my body the night before.  Dinner for me is usually a piece of grilled chicken or salmon, veggies and quinoa.  Nerves and anxiety start kicking in the night before, so I don’t want to eat a ton of food that my body has to process and break down before the morning.

In the morning, I start out with a ton of water.  On the way to the race, I had a couple of pieces of sprouted grain toast and couple of egg muffins that were made with eggs, sweet potatoes, leeks and cheese.  While I was setting up my transition station and putting on my wetsuit, I had a liter of water and tried to relax.  After the swim, I chowed down on a Honey Stinger Waffle and some water.  During the bike, I had a total of four liters of water and one liter of electrolyte drink.  As for food on the bike, I made some sticky brown rice balls with ricotta cheese and lemon.  They tasted delicious and the brown rice was a great energy source.  The downside was they did not stay in ball form and it was hard to eat them and bike.  I also had one Clif Shot gel for quick energy.  During the bike to run transition, I ate another Honey Stinger Waffle and had some more water.  The run portion of the race was really well supported and there was a water station at every mile.  During the run, I had two to three glasses of water each mile, two Clif Shot gels and a handful of pretzels.

I wore my Polar heart rate monitor during the race to keep track of pace and to also make sure I was not working too hard or easy by monitoring my heart rate.  Throughout the race I kept an eye on how many calories I was burning.  At the end of the race, I ended up burning 3749 calories!

Wahoo’s provided food for the athletes post race.  I had a nice plate of black beans, chicken tacos and chips and salsa.  After burning 3749 calories, I earned my chips and salsa.  The next day I focused on refueling with lots of protein and veggies.  After the race, I learned that my nutrition and training were exactly where they needed to be – my quads and knees were only moderately sore the following day and the rest of my body felt great!

What are your words of wisdom for aspiring triathletes?

When I was growing up, I did not like to participate in sports and didn’t really like any physical activities.  The only sport that I found to like was swimming.  After competitively swimming throughout high school, I got burnt out and didn’t set food on a pool deck for many years.  In my adult life, I learned how important diet and exercise are and started going to the gym.  I found activities that I enjoyed and some that I did not.  The biggest piece of advice I have is to find an activity or sport that you like to do and keep doing it.  If you stop liking it, stop doing it and find another activity that you like.  Try to be the best that you can be every day.  Each day will be different and give each day 110%.  The hard work will pay off no matter what you are doing.

Do you have any other comments or questions he would like to answer about your experience training and competing in your half Ironman?  

During my training I learned how important goal setting is.  In addition to having a main goal, it’s important to have smaller goals that help keep you on track to reaching your main goal.  Since my training plan was broken into month sized blocks, each month helped me get one step closer to race day.

During the race, I had four goals in addition to my main goal.  My main goal was to finish the race.  Goal number two was not to finish last; 3 was to have fun; 4 was to run the entire run; and 5 was to finish in 6.5 – 7 hours.  Throughout the race, I kept checking back in with my goals to make sure I was on track to completing them.  The goal of having fun was incredibly helpful on the bike when I started to get tired.  On mile 9 of the run, I really wanted to walk for awhile, and then my “trainer voice” kicked in to help me realize that I’ve already run 9 miles and I can run another 4 without walking.  All of these goals put together helped my complete my first (and not last) half Ironman.  I’m already looking forward to next season!

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Way to go Cassie, and thank you for sharing your experience!

You Can Always Get What you Want

When the Rolling Stones sang, “You Can’t Always Get What You Want,” they weren’t talking about 8WW.

Before new patients participate in 8WW we ask them to write down five health goals they would like to work for and achieve.  This is an important part of the program.  You have to have a reason why, written down, and easy to remind yourself, during those hot, hour long, high intensity interval workouts, coming your way within a few short weeks.

These health goals vary from patient to patient…

 “I want to reduce or stop taking my blood pressure medication.”

“I want to lose 20 pounds.”

“I want to be able to run an entire 5k.”

“I want to wear the same dress size I wore five years ago.”

Next to each item write down the reason why you want this for yourself.  It’s not just about losing 20 pounds, but how that will change your life.  Will it bring you more energy to keep up with your kids or grand kids?  Or is it to reduce and prevent diseases that run in your family, from heart disease to cancer?

When you know what you want and why you want it, each workout is just a step closer to reaching your goal and improving the quality of your life.

If you’re ready to start working towards your goals, we welcome you to join our upcoming wellness talk, on Wednesday July 31st at 6:15pm.  Give us a call, and we’ll save you a front row seat!

Join the Movement!

I’m talking about a movement to get people off the couch or getting out from behind the computer and getting some motion into their life!

Movement is life.  Either you move it or you lose it! 

Check out these statistics of calories burned for the average 155 person for one hour of activity.  

  • 176 calories during a slow walk,
  • 563 calories during a 12 minute mile jog,
  • 422 calories light cycling,   
  • 387 calories light stationary cycling,
  • 633 calories on a stair climber 

To lose one pound of fat you have to burn 3500 calories. 

Once you know your basal metabolic rate you can determine the calorie deficit you need to create each day to accomplish your weight loss goal. 

Let’s say you want to lose one pound per week.  You would have to create a 500 calorie deficit per day.  This can be achieved by modifying your diet and by burning calories during activity.  The technology in our office will calculate your basal metabolic rate, your fat mass and your muscle mass. 

Need help getting moving?  Our personal trainers know just what to do!  Tell us your goals and we will help you achieve them! 

The BIA test is simple and painless

The results are printed from the machine, giving great insight like your Basal Metabolic Rate

Visit Us
Kambeitz Chiropractic Health & Wellness Center, P.C.
7100 S. Clinton St Suite 110
Centennial, CO 80112
Phone: 303 790-6000
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