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Day 6 – Heart healthy training – #Makingtheshift

Dr. Kyle Knox – Making the Shift – Day 6 Heart Healthy Training Heart health is something that hits home for a lot of us.  Someone in our family has had heart disease or has it in the near future without sign.  Exercise and movement is crucial for the health of your lymphatic and cardiovascular system.  Almost all the sources and studies I look at all say the same thing.  Balance of exercise.  Balance meaning a frequency of different forms of movement that stimulate different systems and energy outputs in our body. For example if you look at…..http://www.webmd.com/fitness-exercise/guide/exercise-healthy-heart they give you a list of different forms of exercise to keep the heart and body healthy.  Now the problem……Just like youth athletics of today we are picking one sport for our children and forcing year around movement patterns with the same muscles and types of exercise. This does not create a healthy individual for a lot of reasons.  In the same way we can use this concept for heart health.  Take a marathon runner who only runs. A recent article shows long distance runners who only run for exercise, creates scaring in the heart and can be detrimental to overall heart health. http://fitness.mercola.com/sites/fitness/archive/2011/03/22/beware–new-study-finds-too-much-cardio-can-hurt-your-heart.aspx So bottom line….to keep a healthy heart we need variety of movement. Below are four categories of movement you should be doing every week to keep a healthy heart. Disclaimer: Please consult your sports doctor before attempting any of the following. 1.  Stretching -Yoga, dynamic pre stretching, foam rolling, etc 2. Strength training -Weight training, free weights, crossfit, etc. 3. Balance training -Newer form of training that...

Day 5 – The Athlete – #Makingtheshift

Day 5 – The Athlete – Dr. Kyle Knox, DC The Athlete Anytime we are looking to start up athletics, training, moving or even just walking, there are fears attached to the process.  In the case of someone a little further along in life the question comes…Will this be safe for me to do?  My business coach once asked me, “I see you like to treat athletes. Would you call this your niche?”   My answer was the following and i’ll explain how this fits in today.  To me everyone is an “athlete.”  We are designed to move and when you consider an athlete they are defined as: “a person trained or gifted in exercises or contests involving physicalagility, stamina, or strength; a participant in a sport, exercise, or game requiring physical skill.” (http://dictionary.reference.com/browse/athlete)  See the misconception is that you have to be participating in a sport to be an athlete.  On the contrary you can be participating in an exercise and guess what?  You are an athlete.  Labels are not important but the point is we are designed to move.  In true response my answer to you and to my coach is that I love helping people out of pain and staying out of pain to enjoy athletics, but also finding what movements are healthy and which ones will be fun and keep you accountable at the same time.  The question to start your journey as an athlete is what sport, exercise or movement is going to be healthy for you?  I’m going to break down two different scenarios.   Example 1: A 32 years old, 20 lbs heavy male and out of shape.  History as an athlete is: Heavy youth athletics with sports throughout high school.  While in college worked out moderately...

Day 4 – Overcoming temptation #MakingtheShift

Making the Shift – 90 days with Dr. Kyle Day 4 – Overcoming temptation Breathe!!!!  At this time if you have been eating clean like myself and finding temptation of sugar overwhelming, you are completely normal lol.  Sugar is one of the most addictive substances we consume on a daily basis and it is laced in almost all processed foods.  Cutting it out of the system does not happen over night.  Going back to the first post my mindset for the first thirty days is to focus on more good foods, movement, thoughts and eventually the bad habits disappear till cheat days :).  This is my philosophy and take it for what it is.  We can decide to be purists, but we live in a society that is rich with diverse foods and cultures.  To completely shun certain foods all the time is not realistic for most.  Thats where moderation and saving a good cheat day or meal here and there is totally balanced.  Maybe a few more miles are in order but we will survive.  Ultimately this in not about 90 days.  This is about our first 90 day jumpstart to the rest of our life.  Keep up the good work if your following in my journey and I look forward to tomorrow. Dr. Kyle...

Day 3 – You are what you eat “Making the Shift”

You are what you eat We literally are what we eat.  Cells only turn over with the nutrients they are fed on a daily basis.  Having said that, it is essential that enough diversity is introduced into the diet as possible without getting crazy difficult.  Thats another reason why a well rounded whole food supplement is essential to the day.  It fills in the gaps.  Food planning has always been one of the most difficult aspects of a health plan.  Where to fit in prep time and what am I going to eat?  Trying to make it difficult and get crazy with the planning will literally make you bonkers.  A trick Ive been using comes from the Zone Paleo diet.  I think of three meals a day with a snack in between each.  Yes you heard it, 5 meals a day.  Our metabolism craves having food on board at more intervals but less on each interval.  Since my goal is to get stronger with my lifts I will be incorporating higher volumes of protein during certain meals.  The Zone Paleo diet consists of blocking food.  The three categories (Macronutrients) are carb, protein and fat.  You need a certain amount of each at every sitting.  For an example of this….take my breakfast this morning.  I had four eggs, fresh salsa and an avocado.  The egg represents my protein, the salsa is my carb, and avocado is my fat.  Here is a great list for you to check out if you need help with knowing what is a good carb, fat and protein.  http://sourcesofinsight.com/high-quality-carbs-proteins-and-fats/ One of my favorite questions…..what do you...

Day 2 – I will be successful because I say it so – “Making the Shift”

Making the Shift with Dr. Kyle – Day 2 I will be successful because I say it so. Affirmations are one of the most critical pieces to why I will be successful during this 90 day jump start to my health. “Affirmations are proven methods of self-improvement because of their ability to rewire our brains. Much like exercise, they raise the level of feel-good hormones and push our brains to form new clusters of “positive thought” neurons” (http://www.arlenetaylor.org/brain-care/953-affirmation). I like to do affirmations first thing in the morning.  While I’m brushing my teeth or even while just looking in the mirror I will verbally say the words to myself ten times. “I am a good person who loves to help people.  I will become a healthier me for my family and for myself.  I will complete these 90 days moving towards vitalistic health.” Here is a fun example list of powerful affirmations: http://www.huffingtonpost.com/dr-carmen-harra/affirmations_b_3527028.html    ...