Happy New Years 🎊

The end of the year is finally here. This year went by so fast. I’m hoping next year will be even better than this year. Every year we should strive to improve in all areas of our lives. I hope that you have plans to improve yourself for 2023.

I feel like I have survived this holiday season without a significant impact on my food planning and health goals. I had some moments when I was at a few holiday parties and I participated and ate food that I normally don’t eat. The good news is I’m still on the plan and I didn’t sabotage my health.

I’ve also been staying on track with the exercise plan. Sometimes it’s hard to get my weight training in when I’m feeling really sore from doing other activities. But I just keep pushing forward and give my body the movement and resistance it needs to stay strong and flexible.

Be careful out there if you plan on going out for the New Year. If you drink, do not go anywhere near a vehicle. Get a hotel, designate a driver, or just celebrate at home.

Good luck to you and see you next year!

Carpe Diem

Chiropractic Lifestyle Food Supplies

 Chiropractic Lifestyle Food Plan

8 am 👉 2 bananas, 6 eggs, 2 oz cheese, 2 oz butter, Coffee, 2 oz half & half, 200 mg Magnesium, Vitamin D, 3 Whole Package, & Vitamin K. 

10 am 👉 20 oz cooked chicken thighs and salt.

12 pm 👉 11.2 oz coconut water, 1 scoop whey protein, 2 g Creatine, 1 scoop collagen powder, 1000mg Organic Lion’s Mane, & 3 Whole Package. 

8 pm 👉 200 mg Magnesium

Macros Breakdown

Calories: 2,152 Protein: 179 grams   Fat: 124 grams   Carbs: 80 grams 

Merry Christmas 🎄

This is the last week to find all your gifts and make your family happy. I hope you and your family have a wonderful Christmas filled with happiness and joy 🙏

This week’s Chiropractic Lifestyle food plan went really well. I switched up the order of eating and I like it a lot better. I like getting all my food in as early as possible so my food has time to digest before bedtime. This way my physiology can spend its time healing my body from anything and everything.

The Chiropractic Lifestyle workout plan is going strong and I’m staying consistent. I noticed that I definitely have to stretch my legs every day. Otherwise, my legs get really stiff, and this predisposes me to muscle injuries. I usually spend the first 15-20 minutes on leg days doing some good stretching.  

The Chiropractic Lifestyle spine care plan is keeping my spine mobile and stable. A healthy spine is the foundation of good health and normal function in your body. Give your spine the mobility and exercise it needs to stay healthy. Your life will thank you.

Stay warm out there and don’t forget the cookies and milk for Santa ☃️

Carpe Diem

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

8 am 👉 2 bananas, 6 eggs, 2 oz cheese, 2 oz butter, Coffee, 2 oz half & half, 200 mg Magnesium, Vitamin D, 3 Whole Package, & Vitamin K. 

10 am 👉 20 oz cooked chicken thighs and salt.

12 pm 👉 11.2 oz coconut water, 1 scoop whey protein, 2 g Creatine, 1 scoop collagen powder, 1000mg Organic Lion’s Mane, & 3 Whole Package. 

8 pm 👉 200 mg Magnesium

Macros Breakdown

Calories: 2,152 Protein: 179 grams   Fat: 124 grams   Carbs: 80 grams

Here Comes Santa ⛷️💨

We are coming down the home stretch! It’s hard to believe we blew through this year already.

I hope everyone had a great week. Stay on track and know that I got your back. The Chiropractic Lifestyle is alive and well.

The food plan is amazing and it’s just incredible that a human can entirely live on just meat and fat. I know people who only eat meat and fat and have been doing so for several years. They are perfectly healthy and feel amazing.

Processed food and all that other junk people eat are not healthy. Keep life simple and don’t overcomplicate health. It’s really not a mystery how to maintain health; 95% of all diseases are lifestyle related.

You don’t need any special potions, pills, or anti-aging ploys to stay healthy. Just stick to the Chiropractic Lifestyle plan I teach and live for optimal health.

Carpe Diem

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 2 g Creatine, 1 scoop collagen powder, 1000mg Organic Lion’s Mane, 2 bananas, Coffee, 2 oz half & half, 200 mg Magnesium, Vitamin D, & Vitamin K. 

11 am 👉 6 eggs, 2 oz cheese, 2 oz butter

1 pm 👉 20 oz cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,152 Protein: 179 grams   Fat: 124 grams   Carbs: 80 grams

Shop till you Drop 💸

I hope everyone had a happy turkey day!

The good news is that if you live the Chiropractic Lifestyle you don’t worry or stress about one day, or even one weekend, of eating anything and everything. A few days of gluttony will not sabotage your health or fitness goals. The key is to let it go and keep pushing forward.

Now is the time to wrap up 2022 and prepare for 2023. The last month of the year should be spent reflecting on your accomplishments and developing new goals for the new year. What kind of goals do you have planned for your health next year? Hopefully, you are already on track with your health. This will leave a lot of energy for other goals you may have in your life.

If you are doing any shopping today for Cyber Monday, I hope you find some outstanding deals. The Black Friday deals looked pathetic. Most of the values I saw were like 20% off. I was thinking that sounded like a Memorial Day sale?! Black Friday should be 50 to 70% off!

Good luck out there and happy savings.

Carpe Diem

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 2 g Creatine, 1 scoop collagen powder, 1000mg Organic Lion’s Mane, 2 bananas, 6 eggs, 2 oz cheese, 2 oz butter, Coffee, 2 oz half & half, 200 mg Magnesium, Vitamin D, & Vitamin K. 

12 pm 👉 20 oz cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,152 Protein: 179 grams   Fat: 124 grams   Carbs: 80 grams

Spine Care Implications 💟

It’s hard to believe, but the year's biggest holidays are coming. This is when people let go of their fitness goals and tell themselves they will start over after the first of the year. This kind of mindset is why most fail themselves and have difficulty staying healthy all year long. The key to good health and sustainability is found in the Chiropractic Lifestyle.

I often have people ask me what chiropractic has to do with healthy living. To clarify, I explain that the word "chiropractic" is a specific name for a spinal manipulation technique that helps realign a person's spine. Spinal manipulation was first used by Hippocrates and has since been used by all sorts of clinicians like chiropractors, osteopathic physicians, and physical therapists. There are many spinal manipulation techniques but the scientific evidence has found that the chiropractic technique is the best of the best. 

Doctors who are experts in the chiropractic technique are called chiropractors. In Latin the word "chiropractor" means hand (chiro) practitioner (practor). Unfortunately, the name chiropractor does not accurately describe the conditions chiropractors treat and manage. It’s like calling a medical doctor a medicator.

Most people don't realize that chiropractors are doctors who are trained in the diagnosis and conservative treatment of mechanical spine pain. So then where does this Chiropractic Lifestyle fit in with spine care? Well, the chiropractic lifestyle embraces the need to maintain a healthy spine and considers lifestyle factors that can impact the health of the spine. 

For example, weak muscles and an unhealthy food plan can lead to spinal instability and excess body fat. This can subsequently cause direct stress on the spine and cause misalignments, inflammation, and spinal arthritis.

When you follow the Chiropractic Lifestyle you can rest assured you are doing everything you can to maintain optimal health and function in your body. The only tricky part is sticking to the plan.

Have a great week and stay warm out there!

Carpe Diem

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 2 g Creatine, 1 scoop collagen powder, 1000mg Organic Lion’s Mane, 2 bananas, 6 eggs, 2 oz cheese, 2 oz butter, Coffee, 2 oz half & half, 200 mg Magnesium, Vitamin D, & Vitamin K. 

12 pm 👉 20 oz cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,152 Protein: 179 grams   Fat: 124 grams   Carbs: 80 grams 

Happy Birthday Marine Corps 👹

Happy Birthday Marines 🍻

Tonight is a good night to stay indoors. A bunch of drunk Marines will be filling the bars and roaming the streets.

The food plan is going strong and no major changes this week. I love getting all my food in early in the day. I feel like my food digests better and I feel better overall. I have consistent energy all day and never feel hungry.

The exercise plan is going strong. I tried doing my workouts in the evening for a while and it totally sucked. There were too many people there hogging up the exercise machines just staring at their phones. Another problem with evening workouts is that it is easy to make excuses not to go work out for whatever reason. Definitely, the best time to work out is first thing in the morning.

My spine care plan is working well. I’m maintaining my spine mobility, alignment, and strength. Ironically, I think this part of the Chiropractic Lifestyle Plan is the hardest part for most people. Some people think that spine care only involves getting their spine adjusted by a chiropractor periodically. Getting adjusted is definitely important to detect and correct any vertebrae that are stuck out of alignment but you also have to stretch and strengthen the muscles to maintain mobility, alignment, and strength. Unfortunately, most people only think about spine care when they are in pain. This ideology is analogous to only brushing and flossing your teeth when they hurt. By the time you start caring the damage has been done. You have to be proactive in your spine care and do the necessary things to keep your spine healthy.

Stay safe out there, and if you know any military veterans, make sure you thank them for their service tomorrow.

Semper Fi

🦅🌎⚓

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 7 oz Organic Plain Greek Yogurt, 2 g Creatine, 1 scoop collagen powder, 1000mg Organic Lion’s Mane, 1 banana, 6 eggs, 2 oz cheese, 2 oz butter, Coffee, 2 oz half & half, 200 mg Magnesium, Vitamin D, & Vitamin K. 

12 pm 👉 20 oz of cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,260 Protein: 185 grams   Fat: 130 grams   Carbs: 136 grams 

The Frozen Chosen 🦅🌎⚓

Wow, I feel like I’m living in Alaska 🥶🥶

At least when you are cold you can always wear more clothes. The worst is trying to sleep when you don’t have enough blankets to keep you warm. However, even if it is cold in my bedroom, if I use too many blankets, I will wake up drenched in sweat.

Well, one more week until we have the best holiday of the year! Lock your doors and stay away from any bars next Thursday.

I hope everyone had a great week sticking to the food plan, exercising, and maintaining spinal mobility and alignment. With all the holidays here, don’t worry about indulging every once in a while. Just keep sticking to the plan and you’ll be fine.

I didn’t have any changes to my food plan this week. The only thing I switched up was eating my eggs with my shake in the morning and eating the chicken by itself.

Stay warm out there!

Carpe diem!

Chiropractic Lifestyle Food Supplies

    Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 7 oz Organic Plain Greek Yogurt, 2 g Creatine, 1 scoop collagen powder, 1000mg Organic Lion’s Mane, 1 banana, 6 eggs, 2 oz cheese, 2 oz butter, Coffee, 2 oz half & half, 200 mg Magnesium, Vitamin D, & Vitamin K. 

12 pm 👉 20 oz of cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,260 Protein: 185 grams   Fat: 130 grams   Carbs: 136 grams 

Happy Halloween 👺🎃👻

I’m sure a lot of adults will be partying like rock stars this weekend! I remember those days going to parties and nightclubs to celebrate Halloween. I had a lot of fun. I guess when you get to my age the holidays have less meaning and seem to be more for the kids.

I hope you had another great week sticking to your healthy Chiropractic Lifestyle. Sticking to the food plan is usually the easiest part for most people. The hardest part is squeezing in the exercise and daily activity. 

Most people prioritize money over health and use work excuses as to why they can’t exercise. The truth is that you must make time to maintain your mobility, flexibility, and strength. Otherwise, you will suffer the consequences. Your excuses don’t care about you. You must make time to take care of your health. You may need to sacrifice rest or entertainment to fit in your responsibility to care for your body.

True health care consists of the lifestyle you practice. Medical health care is not designed to keep you healthy. It’s to diagnose and treat disease. Your physician and the emergency department are there to help you when you get sick or injured. We need these services to help us. But, don’t rely on the medical system to prevent disease. This is your job to maintain a healthy lifestyle. 95% of all diseases are directly correlated with physical, mental, and chemical stress you are subjected to on a daily basis.

I hope everyone has a great weekend! Be careful out there and NEVER drink and drive.

Carpe diem!

Chiropractic Lifestyle Food Supplies

    Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 7 oz Organic Plain Greek Yogurt, 2 g Creatine, & 1 scoop collagen powder. 1 banana. Coffee and 2 oz half & half. 200 mg Magnesium, 1000mg Organic Lion’s Mane, Vitamin D, & Vitamin K. 

12 pm 👉 6 eggs, 2 oz cheese, 2 oz butter, 20 oz of cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,260 Protein: 185 grams   Fat: 130 grams   Carbs: 136 grams 

Who likes free candy? 🪐

These weeks are going by so fast! Time is flying and the temperature is dropping. Keeping your food plan on point is a great strategy to contend with the holidays. Stay consistent with your healthy food plan and don’t let a few days of indulging sabotage your health goals. I’ve had plenty of days where I ate some things which were not congruent with my desired food intake. However, the next day I was back on track pushing forward.

Psychologically you may feel influenced by adverse behavior inspired by your environment. You will have weak moments and you should always enjoy the moment and your life. The secret to successfully maneuvering through uncertainty is to fall back on your quality improvement strategies. Most people are completely oblivious to any kind of food methodology. Fortunately, you understand the big picture and realize the insignificance of temporary deviation from the norm. This allows you to quickly recover with zero impact on your metabolism and health.

This is also the best time to do all your workouts in the mornings. Too many things can come up after work, so it’s better to just get up every day at the crack of dawn and put in some work at the gym.

Stay strong and consistent for optimal health. Your future self will thank you.

Carpe diem!

Chiropractic Lifestyle Food Supplies

    Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 7 oz Organic Plain Greek Yogurt, 2 g Creatine, & 1 scoop collagen powder. 1 banana. Coffee and 2 oz half & half. 200 mg Magnesium, 1000mg Organic Lion’s Mane, Vitamin D, & Vitamin K. 

12 pm 👉 6 eggs, 2 oz cheese, 2 oz butter, 20 oz of cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,260 Protein: 185 grams   Fat: 130 grams   Carbs: 136 grams

It's Your Life 🌞

The Chiropractic Lifestyle is the key to a long and healthy life. Living your life in this way addresses mobility, strength, and healthy food intake. The only other thing you should manage would be your stress levels.

Stress can be physical, mental, or chemical. We are bombarded by stress from every direction on a daily basis. Stress is like gravity, there is no escaping it. Therefore, stress must be managed. Managing stress is specific to the type of stress. 

Physical stress is something you can minimize by maintaining good posture and ergonomics at work. How you lift things, sit, stand, and many other factors like hobbies, can be accumulative and slowly wear and tear on your body. A strategical minimization of stress is a valid approach when done in conjunction with increasing your stress capacity by making yourself stronger. The stronger your body, then the more physical stress you can endure before you reach critical levels.

Mental stress needs to be managed by controlling your reactions to events, responsibilities, and social interactions. The key is to THINK before you REACT. When you feel yourself starting to react to something, pause, breathe, and wait for the feeling to subside. You are in total control of your emotions and you choose how you feel on a daily basis. Meditation is also another way you can calm your mind and let go of anxiety, guilt, sorrow, and stress.

If you let mental stress sabotage your life, it can have the same effects as physical stress and even be detrimental to your cardiovascular health and hormone regulation. With high mental stress, you can experience abnormal muscle tension, headaches, gastrointestinal issues, emotional fluctuations, increased blood pressure, and high cortisol levels.

Reducing chemical stress is a no-brainer. It’s hard to avoid all chemicals in the environment because they are everywhere. However, you don’t have to purposely ingest chemicals on a regular basis. This can be accomplished by eating organic food, eliminating alcohol, stopping smoking, and don’t do drugs.

Stress can encompass many aspects of your life. Take action now and apply some of these strategies to help reduce the burden of stress in your life.

Carpe diem!

Chiropractic Lifestyle Food Supplies

    Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 7 oz Organic Plain Greek Yogurt, 2 g Creatine, & 1 scoop collagen powder. 1 banana. Coffee and 2 oz half & half. 200 mg Magnesium, Vitamin D, & Vitamin K. 

12 pm 👉 6 eggs, 2 oz cheese, 2 oz butter, 20 oz of cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,260 Protein: 185 grams   Fat: 130 grams   Carbs: 136 grams

Happy Oktoberfest 🍺

Who’s ready for the holidays?! 🧟🎃🥧🦃🍗🎄☃️🎊

Some people find it difficult to stay on track during the holidays with all the good food and parties coming. The key is to stick with your food plan every day during the week. When those days come when you want to indulge in some delicious treats, then they won’t have a significant impact on your overall food plan. Like I always say, it’s not what you sometimes do that causes problems, it’s what you do most of the time.

There’s no excuse for not getting in your daily exercise. If waking up in the morning when it’s cold and dark is too hard for you, then you must go at lunch or after work. The problem with after work is that there may be more activities planned than usual during that time, so it makes it easier to skip your workout. It’s better to just get up at the crack of dawn and go hit the gym, or go for a walk.

Please, don’t forget about your spine care. Most people only think of spine care when their back hurts. You must be proactive with your spine because it’s a complex moving joint structure that's subjected to tremendous daily stress and therefore is susceptible to spinal misalignments and motion abnormalities. Taking care of your spine is a lifelong responsibility. If you neglect your spine, you will suffer the consequences.

I hope everyone enjoys the last warm days of the year and keep pushing forward toward your goals 🙌

Carpe diem!

Chiropractic Lifestyle Food Supplies

 

 

   Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 7 oz Organic Plain Greek Yogurt, 2 g Creatine, & 1 scoop collagen powder. 1 banana. Coffee and 2 oz half & half. 200 mg Magnesium, Vitamin D, & Vitamin K. 

12 pm 👉 6 eggs, 2 oz cheese, 2 oz butter, 20 oz of cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,260 Protein: 185 grams   Fat: 130 grams   Carbs: 136 grams

Falling for Health 🍁

Happy Fall 🌬️🍂

It’s still feeling like summer though, but I’m not complaining!

I had another fantastic week, living the dream, and taking care of this body. I’m doing all the work and experimentation so you can learn the best approach to sustainable health. There are a lot of opinions and people recommending specific diets and supplements to stay healthy. But the best way to know how to stay healthy is to find a mentor like me to guide you through my personal tribulations and personal experience. I’m nothing special, and if I start slipping and stop following my Chiropractic Lifestyle plan, I notice a downward trend very quickly.

The exercise regime is staying strong and consistent. I keep my exercises super simple so that it’s sustainable. If you notice a theme with my coaching; it’s sustainability. When you live this Chiropractic Lifestyle it’s for life not for esthetics. Maintaining optimal function as you age because vital for self-efficacy. The side effect of living this life is feeling good and looking good.

The key to health and preventing disease is to restore and maintain mobility, alignment, and sustainable nutrition. Don’t make health difficult. Stick to the simple stuff and it will work for you.

Carpe diem!

Chiropractic Lifestyle Food Supplies

   Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 7 oz Organic Plain Greek Yogurt, 2 g Creatine, & 1 scoop collagen powder. 20 oz pineapple & 2 bananas. Coffee and 2 oz half & half. 200 mg Magnesium, Vitamin D, & Vitamin K. 

12 pm 👉 6 eggs, 2 oz cheese, 2 oz butter, 20 oz of cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,260 Protein: 185 grams   Fat: 130 grams   Carbs: 136 grams

Eat, Drink, Exercise, Repeat 😻

Time is just flying by! I can’t believe Halloween is right around the corner.

This is the time to be sure to keep up with your routine and be consistent. You need to change your mindset about food and understand that it’s all about giving your body the fuel it needs to function and stay healthy. Most people use food as a source of entertainment. I don’t think there is anything wrong with that when you do this occasionally. But if you do this too much, you start to get into trouble with your food planning and then you start slipping.

I really enjoy the Greek yogurt I recently added to my food plan. To compensate for this change I reduced my whey protein intake by 50% and the calories are slightly higher due to the higher fat content in the yogurt.

I’m finally shaking off this jet lag from my Florida trip last month. It took longer than I expected. It’s incredible how just a 3-hour difference can disrupt your whole sleep cycle system.

The workouts are going strong and my body is feeling healthy with boundless energy all day long.

I hope everyone has a fantastic week and please get outside and enjoy these last days of summer 🙏🏻

Carpe diem!

Chiropractic Lifestyle Food Supplies

   Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 7 oz Organic Plain Greek Yogurt, 2 g Creatine, & 1 scoop collagen powder. 20 oz pineapple & 2 bananas. Coffee and 2 oz half & half. 200 mg Magnesium, Vitamin D, & Vitamin K. 

12 pm 👉 6 eggs, 2 oz cheese, 2 oz butter, 20 oz of cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,260 Protein: 185 grams   Fat: 130 grams   Carbs: 136 grams

Happy Labor Day Weekend! 🥩🍔🍕

Living it up in California never felt so good. We have a little heat wave coming but it still pales in comparison to Florida.

The food plan is going strong and I’m feeling amazing with energy all day long. The exercise plan is on track and I’m staying consistent with the program.

I hope everyone has a wonderful Labor Day weekend!

Carpe diem!

Chiropractic Lifestyle Food Supplies

   Chiropractic Lifestyle Food Plan

8 am 👉 11.2 oz coconut water, 1 scoop whey protein, 7 oz Organic Plain Greek Yogurt, 5 g Creatine, & 1 scoop collagen powder. 20 oz pineapple & 2 bananas. Coffee and 2 oz half & half. 200 mg Magnesium, Vitamin D, & Vitamin K. 

12 pm 👉 6 eggs, 2 oz cheese, 2 oz butter, 20 oz of cooked chicken thighs, salt, and sparkling water.

Macros Breakdown

Calories: 2,260 Protein: 185 grams   Fat: 130 grams   Carbs: 136 grams