First: Thanks for all the beautiful Christmas cards. I love the pix. of the kids and families. Second if you and the family take a great pix. this holiday season, or go on a trip together bring me in a great family picture. We are adding to our boards. I enjoy seeing you in real life, with huge smiles on your faces.
Please check the holidays hours for Christmas week, and New Year's week below.
Alright, a quick update. It is 5:45am, Saturday morning. December 19th. Only 6 more days to go to reach my goal of 15lbs dropped before Christmas day.
Well, as I noted above, it sure is not as easy as it used to be. Can't make too many excuses. I have been eating well, no drinking alcohol. I don't drink soda, and even with Hanukkah finished, I can't say that I ate too many carb's.
I have dropped a little more than 5 lbs. so far, which in reality is great. Normally most of us gain the 10 between Halloween and Christmas, so for that much I am happy.
One thing I can say is that I have been having to do this weight loss mostly by way of diet, life after the office has been pretty hectic this time of the year, coupled with insurance company requests, and the need to write tons of reports to have MRI's and the like approved. But to me that is what it takes on a daily basis. I have to wake up even earlier, and just "get 'er done".
I don't know if I can burn off 10 lbs. in five days, but if I even going to get close it will have to include more exercise. Looks like mother nature might oblige, with a snow storm today and some shoveling.
So for now, no cheap, great tasting carbs this week, it will be green protein shakes, lots of low carb veggies to munch on (celery is my new best friend), little to no alcohol at parties, lots of water with lemon, tea, and cardio/aerobic based weight training as much as possible.
Good luck to each of you. I have been getting lot's of great e-mails, and the good news is that the guy that started this entire thing is down 12 lbs. already, and working out like a mad man. What a change in his body composition, and other are down between 3-5lbs as well.
Don't every give up on your health.
Your Family Chiropractor,
and Health Coach,
Dr. Jeff
Great health tip.
Get up early, and do something for your health first thing every day. Health can't be just about luck, sometimes you have to earn the good health part.
Visit the blog and join us today. www.44andfatnomore.blogspot.com
Office Hours This Coming Week and New Years Week
Monday 9am-12:30pm and 3-7pm
Tuesday: 5-8pm
Wednesday: 9am-12:30pm and 3-7pm
Thursday (Christmas Eve: 9am to 3pm straight through lunch)
Thanks for all your kind referrals this week. Call or stop in for your adjustment.
732-888-0595
Saturday, December 19, 2009
Tuesday, December 8, 2009
Weight drop update: 12-8-09: 3.5 lbs. in 1 week. 11.5 lbs. to go
Joint the gang: Weight drop update: 12-8-09: 3.5 lbs. in 1 week. 11.5 lbs. to go
Visit my blog at www.44andfatnomore.blogspot.com. Leave a post, and please start today. The sooner the better. The larger our community of health conscious people grows the healthy our practice will be.Dear Patient's and Friends,
Cool...we are off to a great start. I have had 10 people now join me through e-mails about starting up a healthy December program.
I was speaking with one patient last night and she had some fantastic insight for me.
The average person (adult) in America gain or puts on between 10 and 15 lbs. b/w Thanks giving and Christmas. I personally believ it all starts a week or two before Halloween and continue on to New Years, but it doesn't really matter.
The insight the patient gave me was, that even if you did not go for the weight loss of 8 -10 lbs now, what if you could just stay even with your current weight, and then after the New Year go for the weight loss. That would still be a loss of 8-15 lbs that most people would have gained.
I got it and agreed, and I think it is very realistic for many more people to use that as a goal. Not every one is as
nuts as I am.
So please go to the blog, today, this post will be there. Join up, and write some comments. Your input will help others in our area, and you never know how your comment might help another person. The blog is not about me, it is about you, and all the others that make up our practice. If you like please pass it on to friends that are not patient's we need a healthier world.
Update: I personally stared the program last week: 185 on 12/3/09: Dropped 2.5 lbs quickly, held tight over the weekend, and really found out that after eating nearly perfect all day on Fri. Sat, and Sunday, I cheated with just a little bread several times. I mean a little, and I did not drop one more lb. over the weekend. Monday, no bread, no bad carbs, only veggies, and good lean protein, yogurt, and dropped 1.5 lbs. Now at 181.5 lbs. Long way to go to make it to 170, but I will give it my best try.
Because I am slammed with paper work this morning, and need to get some computer software updates loaded in, I am going to do workout right at my desk area. Push up, pull ups, and squats with no weights. These are all body weight exercises, and can be done with little or no equipment. I do have a perfect pull up in my office doorway at home (much to my wife's displeasure) but it lets me get it done quick, and easy.
Burning calories is fun. Join in.
Your Family Chiropractor,
and Health Coach,
Dr. Jeff
Great health tip.
Get up early, and do something for your health first thing every day. Health can't be just about luck, sometimes you have to earn the good health part.
Visit the blog and join us today. www.44andfatnomore.blogspot.com
By the way, keep you works out fun and easy. I am going to do this with only 15-20 minutes of workouts per day. Why? Because I want to develop a system that anyone can do. It is more about the diet, then about the sweating. So don't complicate you life, and go buy a treadmil. Buy a kettlebell at Dicks, or Sports Authority. 10-15 lb. and look up kettlebell swings on Youtube.com. Anyone can do it. Look up Kettle bell Tabata workouts. Fast and fun.
See ya,
Dr. Jeff
732-888-0595
Saturday, December 5, 2009
The Rush To Christmas: Drop 10lbs by Xmas Morning
Dear Patient's and Friends,
So you would love to drop 10lbs by xmas, I wanted to drop 15 between Thanksgiving and Christmas. But wanting to is not always enough. Sometimes we need some motivation, and some company.
This past Tuesday, and long time patient by the name of Bill came in to the office. Bill has been working out like a madman, and doing some great fitness work, but he still wanted to drop some pounds. He said he was going to drop 15 lbs. by Christmas, I said I'm in.
Together we started our quest to drop the weight between the two most difficult dates on the calendar.
While I can not say without his permission what his weight was, and his goal weight, I will share my weight.
I started on 12/1/09 at 185lbs.
Today 12/5/09 I am at 182.5 lbs. Not a bad start, but not good enough.
I also wanted to let you know, that it is not hard to drop the pounds when you have some skin in the game. Some one or a group of people you have commtted to. So I hope that you will use this blog to post your goals, and keep me up to date. Does not even matter if you use your real name, but it does make you that much more accountable.
So please sign in, and sign up. Cost is nothing, prize money is nothing, but the end result is better health. I will continue this after Christmas and the New Year, as I have to get in great shape for my Daughter's Bat Mitzvah.
You can e-mail me directly at benezrachiropractic@gmail.com to let me know you are getting started.
I already have one other person, and she just sent me her starting number. Off we go.
I am headed to the basement now to begin the process for the day.
Burning calories is fun. Join in.
Your Family Chiropractor,
and Health Coach,
Dr. Jeff
So you would love to drop 10lbs by xmas, I wanted to drop 15 between Thanksgiving and Christmas. But wanting to is not always enough. Sometimes we need some motivation, and some company.
This past Tuesday, and long time patient by the name of Bill came in to the office. Bill has been working out like a madman, and doing some great fitness work, but he still wanted to drop some pounds. He said he was going to drop 15 lbs. by Christmas, I said I'm in.
Together we started our quest to drop the weight between the two most difficult dates on the calendar.
While I can not say without his permission what his weight was, and his goal weight, I will share my weight.
I started on 12/1/09 at 185lbs.
Today 12/5/09 I am at 182.5 lbs. Not a bad start, but not good enough.
I also wanted to let you know, that it is not hard to drop the pounds when you have some skin in the game. Some one or a group of people you have commtted to. So I hope that you will use this blog to post your goals, and keep me up to date. Does not even matter if you use your real name, but it does make you that much more accountable.
So please sign in, and sign up. Cost is nothing, prize money is nothing, but the end result is better health. I will continue this after Christmas and the New Year, as I have to get in great shape for my Daughter's Bat Mitzvah.
You can e-mail me directly at benezrachiropractic@gmail.com to let me know you are getting started.
I already have one other person, and she just sent me her starting number. Off we go.
I am headed to the basement now to begin the process for the day.
Burning calories is fun. Join in.
Your Family Chiropractor,
and Health Coach,
Dr. Jeff
Monday, March 23, 2009
When To Work Out To Burn Fat
I had a question this morning from a great patient about when it is best to workout and what to eat prior to exercise.
Here is my reply.
It seems we are getting many people excited to try to rev up the metabolism, I hope all of you reading are learning. Please share stories here, with question. I will do my best to reply.
Here is my note back to Paul.
Hey Paul,
Great to hear from you.
I will post your question on the blog at a later date because it is one worth discussing for
many people have the question of when is the best time to exercise and food or no food.
Complicated questions when you look deep into them.
As for first thing in the morning.
It is my only time to get it done.
Also best time to burn belly fat.
I used to workout on a protein shake, and one right after I workout,
But recently switched to working out on an empty stomach.
I though I would have a problem, but I find I get great workouts.
It is best to eat at least a few nuts or something very light, light an egg white, and wait a few minutes then start.
You can do a protein drink first.
After study lately in order to burn fat (not grow the biggest muscle), the evidence points
to working out on an empty stomach.
But either way.
Just do what works for you.
Have fun.
Set the goal in small chunks give yourself the reason you want to succeed.
Keep in touch with the blog, and we can help a lot of people get fit.
Dr. B
www.44andfatnomore.blogspot.com
> From: duralift@verizon.net
> To: benezrachiropractic@gmail.com
> Subject: RE: First Questions about my 44andfatnomore fitness blog.
> Date: Mon, 23 Mar 2009 10:17:20 -0400
>
> Hey Dr. Ben,
>
> Up at 4:30 am? You are my hero!
>
> I usually did not do well in the past when I tried to work-out in the
> morning, but I haven't tried it in several years. You are one of an
> increasing number of people who have told me they work-out first thing in
> the morning - before all the problems of the day crop up. It seems to be a
> successful action and a common denominator to many people's work-out
> success.
>
> My question is, do you eat prior to working-out, and, if so, what do you
> eat? I know I couldn't work-out in the morning w/o food as I would get low
> blood sugar quickly.
>
> I agree with what you said about having a big enough why. Without a strong
> purpose, no one will ever make it to any goal they choose. Purpose is the
> force within us which pushes us through obstacles towards our goal. If it
> is not present or not strong enough, the obstacles will stop you.
>
> Great e-mail - I'm going back to the gym!
>
> Regards,
> Paul Scherzer
>
> -----Original Message-----
> From: benezrachiropractic@gmail.com [mailto:benezrachiropractic@gmail.com]
> Sent: Sunday, March 22, 2009 7:24 PM
> To: duralift@verizon.net
> Subject: First Questions about my 44andfatnomore fitness blog.
>
> log onto our new community blog.
>
>
>
> www.44andfatnomore.blogspot.com
>
>
>
> Hey Everyone,
>
>
>
> I received a great question: I will post it below, but take out the names in
> case they did not want names shared.
>
>
>
> Hey Doc,
>
> Its your patient .... and once again my back is out. In Jan. I made the same
> realization that you did and decided to change. I started cooking and eating
> healthier and when I did go to the gym I found it hard to do for a long
> period of time. I had a trainer etc but my weight and health were the
> culprits. I went to a dr. and found I have high cholesterol and on the
> border of diabetes. Losing weight will help all of the above. I will be 48
> in Sept.
>
> So now I am taking it serious and need to lose 25+lbs. So tell what have you
> done to help yourself?
>
>
>
> Great First Question,
>
>
>
> I asked my wife Chris to help with this one, and since I only have a minute
> before we start watching a movie on
>
> this Sunday night, she nailed it.
>
>
>
> To Reach My Goal I had to have a big enough reason why!
>
>
>
> That was it. I needed to really want it. What was my reason, I believe it
> is simple.
>
>
>
> I love to have fun. I love to play with my kids, and do things with my
> wife. I love taking care of you, my patients,
>
> and I want to be in great shape for all of these reasons.
>
>
>
> So, how did I start.
>
>
>
> I stopped making excuses and looking for reasons for life to get in the way
> of my workouts, and put my workouts first.
>
>
>
> I never need an alarm, so it was getting my butt up early, like 4:30am, and
> getting to the gym by 5am and back home to help with the kids by 6am or
> 6:15am.
>
>
>
> That was the start.
>
>
>
> I would love to hear each of you post some stories about what make you say
> enough, and starts you on your way to being fit. Let's make this a
> wonderful, welcome community of success stories.
>
>
>
> I will do all I can to help.
>
>
>
> Dr. B
>
Here is my reply.
It seems we are getting many people excited to try to rev up the metabolism, I hope all of you reading are learning. Please share stories here, with question. I will do my best to reply.
Here is my note back to Paul.
Hey Paul,
Great to hear from you.
I will post your question on the blog at a later date because it is one worth discussing for
many people have the question of when is the best time to exercise and food or no food.
Complicated questions when you look deep into them.
As for first thing in the morning.
It is my only time to get it done.
Also best time to burn belly fat.
I used to workout on a protein shake, and one right after I workout,
But recently switched to working out on an empty stomach.
I though I would have a problem, but I find I get great workouts.
It is best to eat at least a few nuts or something very light, light an egg white, and wait a few minutes then start.
You can do a protein drink first.
After study lately in order to burn fat (not grow the biggest muscle), the evidence points
to working out on an empty stomach.
But either way.
Just do what works for you.
Have fun.
Set the goal in small chunks give yourself the reason you want to succeed.
Keep in touch with the blog, and we can help a lot of people get fit.
Dr. B
www.44andfatnomore.blogspot.com
> From: duralift@verizon.net
> To: benezrachiropractic@gmail.com
> Subject: RE: First Questions about my 44andfatnomore fitness blog.
> Date: Mon, 23 Mar 2009 10:17:20 -0400
>
> Hey Dr. Ben,
>
> Up at 4:30 am? You are my hero!
>
> I usually did not do well in the past when I tried to work-out in the
> morning, but I haven't tried it in several years. You are one of an
> increasing number of people who have told me they work-out first thing in
> the morning - before all the problems of the day crop up. It seems to be a
> successful action and a common denominator to many people's work-out
> success.
>
> My question is, do you eat prior to working-out, and, if so, what do you
> eat? I know I couldn't work-out in the morning w/o food as I would get low
> blood sugar quickly.
>
> I agree with what you said about having a big enough why. Without a strong
> purpose, no one will ever make it to any goal they choose. Purpose is the
> force within us which pushes us through obstacles towards our goal. If it
> is not present or not strong enough, the obstacles will stop you.
>
> Great e-mail - I'm going back to the gym!
>
> Regards,
> Paul Scherzer
>
> -----Original Message-----
> From: benezrachiropractic@gmail.com [mailto:benezrachiropractic@gmail.com]
> Sent: Sunday, March 22, 2009 7:24 PM
> To: duralift@verizon.net
> Subject: First Questions about my 44andfatnomore fitness blog.
>
> log onto our new community blog.
>
>
>
> www.44andfatnomore.blogspot.com
>
>
>
> Hey Everyone,
>
>
>
> I received a great question: I will post it below, but take out the names in
> case they did not want names shared.
>
>
>
> Hey Doc,
>
> Its your patient .... and once again my back is out. In Jan. I made the same
> realization that you did and decided to change. I started cooking and eating
> healthier and when I did go to the gym I found it hard to do for a long
> period of time. I had a trainer etc but my weight and health were the
> culprits. I went to a dr. and found I have high cholesterol and on the
> border of diabetes. Losing weight will help all of the above. I will be 48
> in Sept.
>
> So now I am taking it serious and need to lose 25+lbs. So tell what have you
> done to help yourself?
>
>
>
> Great First Question,
>
>
>
> I asked my wife Chris to help with this one, and since I only have a minute
> before we start watching a movie on
>
> this Sunday night, she nailed it.
>
>
>
> To Reach My Goal I had to have a big enough reason why!
>
>
>
> That was it. I needed to really want it. What was my reason, I believe it
> is simple.
>
>
>
> I love to have fun. I love to play with my kids, and do things with my
> wife. I love taking care of you, my patients,
>
> and I want to be in great shape for all of these reasons.
>
>
>
> So, how did I start.
>
>
>
> I stopped making excuses and looking for reasons for life to get in the way
> of my workouts, and put my workouts first.
>
>
>
> I never need an alarm, so it was getting my butt up early, like 4:30am, and
> getting to the gym by 5am and back home to help with the kids by 6am or
> 6:15am.
>
>
>
> That was the start.
>
>
>
> I would love to hear each of you post some stories about what make you say
> enough, and starts you on your way to being fit. Let's make this a
> wonderful, welcome community of success stories.
>
>
>
> I will do all I can to help.
>
>
>
> Dr. B
>
Sunday, March 22, 2009
First Question I have had: How Did I Start the process of getting fit.
Hey Everyone,
I received a great question: I will post it below, but take out the names in case they did not want names shared.
I received a great question: I will post it below, but take out the names in case they did not want names shared.
Hey Doc,
Its your patient .... and once again my back is out. In Jan. I made the same realization that you did and decided to change. I started cooking and eating healthier and when I did go to the gym I found it hard to do for a long period of time. I had a trainer etc but my weight and health were the culprits. I went to a dr. and found I have high cholesterol and on the border of diabetes. Losing weight will help all of the above. I will be 48 in Sept.
So now I am taking it serious and need to lose 25+lbs. So tell what have you done to help yourself?
Great First Question,
I asked my wife Chris to help with this one, and since I only have a minute before we start watching a movie on
this Sunday night, she nailed it.
To Reach My Goal I had to have a big enough reason why!
That was it. I needed to really want it. What was my reason, I believe it is simple.
I love to have fun. I love to play with my kids, and do things with my wife. I love taking care of you, my patients,
and I want to be in great shape for all of these reasons.
So, how did I start.
I stopped making excuses and looking for reasons for life to get in the way of my workouts, and put my workouts first.
I never need an alarm, so it was getting my butt up early, like 4:30am, and getting to the gym by 5am and back home to help with the kids by 6am or 6:15am.
That was the start.
I would love to hear each of you post some stories about what make you say enough, and starts you on your way to being fit. Let's make this a wonderful, welcome community of success stories.
I will do all I can to help.
Dr. B
Great First Question,
I asked my wife Chris to help with this one, and since I only have a minute before we start watching a movie on
this Sunday night, she nailed it.
To Reach My Goal I had to have a big enough reason why!
That was it. I needed to really want it. What was my reason, I believe it is simple.
I love to have fun. I love to play with my kids, and do things with my wife. I love taking care of you, my patients,
and I want to be in great shape for all of these reasons.
So, how did I start.
I stopped making excuses and looking for reasons for life to get in the way of my workouts, and put my workouts first.
I never need an alarm, so it was getting my butt up early, like 4:30am, and getting to the gym by 5am and back home to help with the kids by 6am or 6:15am.
That was the start.
I would love to hear each of you post some stories about what make you say enough, and starts you on your way to being fit. Let's make this a wonderful, welcome community of success stories.
I will do all I can to help.
Dr. B
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