Spring Chicken 🤪

Consistent healthy habits are essential to maintain optimal health. Your overall health is an accumulation of your daily habits. Every day you have a choice of what you eat and what activities you choose to do. In retrospect, it’s not that hard to do the right stuff for your health, especially if you make it a daily routine.

I’ve been able to do this for myself and the clients I help for the past decade. I’ve created a daily plan of action to help guide you along the way until you can find the path that leads to optimal health. 

This week I had to tweak my food plan again because I missed eating beef. I was doing good for about 2 weeks, but then I started craving beef and fried chicken. That first bite of beef was amazing and it melted in my mouth. 

My exercise plan is still the same and I work out every day. I’ve also been incorporating daily walks in the evening as well. During my walks, I like to study my flashcards to exercise my brain. I have over 3,000 flashcards that I made from college, and from some other continuing educational certifications that I review every day to keep my brain sharp. I use an app called Anki and it’s so much better than paper flashcards. Each flashcard can hold unlimited information and they're backed up in the cloud.

My spine care plan keeps my spine in alignment and strong. Your spine is the center of all movement and function. If you neglect your spine, the implications lead to dire consequences.

Enjoy your week and enjoy the sunshine!

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

6:30 am 👉 2 bananas

7:30 am 👉 16.9 oz Zico chocolate coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 5 grams creatine, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, K, 1 apple, & 7 dates.  

11:00 am 👉 6 free-range eggs, 2 oz cheese, 1 oz butter, 11 oz beef, and 220 mg Magnesium Glycinate

Macros Breakdown

Calories: 2,304 Protein: 164 grams Carbs: 134 grams Fat: 87 grams   

Chiropractic Lifestyle Food Supplies

Your Spine Loves the Sunshine 🌄

Staying healthy and strong is easy when you have a plan of action. The Chiropractic Lifestyle is the key to longevity and optimal health.

Yes, I did it again, I changed up my food plan. I added up all my macros and determined I was overeating protein. I reviewed the relevant studies in the scientific literature and the general consensus is that to maintain and even build lean muscle tissue, a person doesn’t need any more than 1.6 grams of protein per kg of body weight. Since I weigh about 82 kg, I only need 131 grams of protein per day. 

With my current food plan, I’m actually a little over but that’s okay. Several studies have also found that many athletes can still preserve and build muscle with only 1.4 grams of protein per kg. I will stick with this plan for about 12 weeks, and I will keep track of how I feel and perform every week.

For me, to hit all my macros, I had to drop the beef from my diet. Adding beef or chicken was putting way over my requirement. Therefore, I’m going to name this food plan the RED RUM food plan; which stands for rice, eggs, dairy, and the rum of coconut (coconut water).

My exercise plan is still the same and I’m getting stronger with every workout. I like to switch up my exercises every 8 weeks, so my muscles don’t get bored. When I do my weight training, I like to focus on the mind-to-muscle connection. I like to feel the muscle squeeze and fill up with blood. It’s not about how much weight you can lift, it’s all about the quality of each rep. 

Remember, nobody cares about what you are doing in the gym. Nobody is judging you or making fun of you. Everyone is welcome in the gym and you can do any kind of exercise or weight that works for you. Do not be intimidated or scared to go to the gym. It’s a safe place for everyone in any physical condition. Just go work out and focus on yourself, nobody cares what you are doing.

My spine care plan is part of my weekly routine as usual. I do my stretches, mobility work, and core strengthening exercises to maintain spinal alignment, mobility, and strength. Pay attention to your spine. It is a vital part of your overall health. 

Get outside, enjoy the sunshine, and live every day like it’s your last!

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

6:30 am 👉 2 bananas

7:00 am 👉 16.9 oz Zico chocolate coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 5 grams creatine, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, & K.  

9:00 am 👉 10 oz Organic Greek Plain Whole Milk Yogurt

11:00 am 👉 6 free-range eggs, 2 oz cheese, 1 oz butter, 1 cup Calrose Rice, and 220 mg Magnesium Glycinate

Macros Breakdown

Calories: 2,290 Carbs: 248 grams Protein: 145 grams Fat: 74 grams   

Chiropractic Lifestyle Food Supplies

Sunny Days Are Here Again 😎

Another month down, and another month sticking to Chiropractic Lifestyle.

It’s easy to stay healthy when you follow a plan that works. Healthy food, regular exercise, and spine care are all you need to maintain optimal function in the body.

This week I decided to switch up the food plan. I changed things up because I wanted to reduce my carbs for a while to see how my body reacts.

My exercise plan is on track. I’m still doing my 30 minutes of cardio on the Stairmaster every day before I do my weight training. Then, I train one muscle per day and it takes my 5 days to train every muscle in my body. This time frame stimulates my muscles at least twice a week. My workouts, including cardio, only take about 1 hour and 15 minutes. This is the key to sustainable weight training. Keep your workouts as simple as possible but don’t sacrifice intensity.

Now that the weather is amazing again, it’s time to go on more hikes and trips to the beach. This is another reason I like to get my workouts and my eating done early, so that I have the whole day to squeeze in other healthy and fun activities.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

7:00 am 👉 16.9 oz Zico chocolate coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 2 bananas, 5 grams creatine, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, & K.  

10:30 am 11 oz beef, 6 free-range eggs, 2 oz cheese, 2 oz butter, and 220 mg Magnesium Glycinate

Macros Breakdown

Calories: 2,063 Protein: 180 grams   Fat: 107 grams   Carbs: 95 grams

Chiropractic Lifestyle Food Supplies