Happy New Year 💫

I hope 2022 is the best year of your life! 

Make sure you plan out your goals for the year and stay focused. You can accomplish anything you want. It just takes discipline and commitment. Anything worth having takes hard work and dedication. Plan, Do, Study, Act, and Repeat as necessary, until you find the right plan and methodology that works for you, your goals, and your life. You are the creator of your dreams and reality. You may have barriers but find creative solutions to adapt and overcome them.

The Chiropractic Lifestyle Food Plan is coming along just fine. I increased carbs and dropped protein a bit, however, I seem to be burning what little fat I have faster. Food planning is all about experimentation until you find the right combination of macros that work for you and your desired body composition. Sustainability is really important as well. This is why you should have your foundation food plan and then a few days out of the week enjoy a snack or meal you normally don’t have. Usually, you will find it’s nice to break up the monotony, but then you realize your food plan is not so bad, and that you don’t have to have the snacks you usually crave.

Be careful out there on New Year’s Eve, and if you drink, do not ever drink and drive!

Happy New Year! 🎊🎆

Semper Fi

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

9 am 👉 12 oz of skinless chicken thighs, 3 cups potatoes, 1 oz butter, magnesium, vitamin D, vitamin K salt, hot sauce, organic golden milk, brewed cacao with organic coffee, and organic green tea.

12 pm 👉 6 eggs scrambled, 3 cups potatoes, 1 ½ oz cheese, 1 oz butter, salt, and hot sauce.

3 pm 👉 11.2 oz coconut water, 2 scoops whey protein, 1 scoop collagen powder blended with 10 oz pineapple, and 1 banana. Magnesium. 

Sparkling water as needed. 2 Tbsp raw honey (Sat, Sun only)

Macros Breakdown

Calories: 2,280   Protein: 160 grams   Fat: 88 grams   Carbs: 212 grams 

Merry Christmas 🎄🎁☃️🎀

That’s it! Time has run out. I hope you got all your shopping done.

I guess I’m going to have to take a day off from the gym because they will be closed on Christmas. I’m still going to be awake at 5 am, so I guess I’ll read or go for a walk.

I hope you and your family have a wonderful Christmas.

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

9 am 👉 6 eggs scrambled, 7 ½ oz potatoes, 1 ½ oz cheese, 2 oz butter, salt, and hot sauce, magnesium, vitamin D, vitamin K, organic golden milk, brewed cacao with organic coffee, and organic green tea. 

12 pm 👉 12 oz of skinless chicken thighs, 7 ½ oz potatoes, salt, and hot sauce.

3 pm 👉 11.2 oz coconut water, 1 scoop collagen powder, and 1 scoop whey protein blended with 8 oz pineapple, 1 banana, 2 Tbsp raw honey, and magnesium. 

Sparkling water as needed. 

Macros Breakdown

Calories: 2,118   Protein: 132 grams   Fat: 84 grams   Carbs: 206 grams 

Shopping Spree 🎁🎁🎁

Last week until it’s time for Santa! I hope everyone has all their shopping done 🤔

Dropping my protein does not seem to be affecting my performance at all. I’m going to stick with my current macros for a few months and see how things play out. My workouts are fantastic. I’ve been going to the gym every day now for the past 10 months and it’s definitely sustainable.

The most important part about living the Chiropractic Lifestyle is maintaining optimal function as we age. Several studies have shown that people within the last month of their life end up in the hospital because of functional limitations. Also, people going through end-of-life care report that the most important factor is maintaining independence.

Functional independence is directly correlated to your lifestyle. If you keep living the Chiropractic Lifestyle, chances are you will have optimal function every day you are alive.

Good luck to all you last-minute shoppers and see you next week!

Carpe diem

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

9 am 👉 6 eggs scrambled, 7 ½ oz potatoes, 1 ½ oz cheese, 2 oz butter, salt, and hot sauce, magnesium, vitamin D, vitamin K, organic golden milk, brewed cacao with organic coffee, and organic green tea. 

12 pm 👉 12 oz of skinless chicken thighs, 7 ½ oz potatoes, salt, and hot sauce.

3 pm 👉 11.2 oz coconut water, 1 scoop collagen powder, and 1 scoop whey protein blended with 8 oz pineapple, 1 banana, and magnesium. 

Sparkling water as needed. 

Macros Breakdown

Calories: 1,998   Protein: 132 grams   Fat: 84 grams   Carbs: 164 grams 

Shop Til You Drop 🎁🎀

Wow, this year flew by! Things are just moving right along. ⏳

With Christmas right around the corner, a lot of people are going to be going to holiday parties and subjected to many different types of goodies. I think it’s okay to splurge and enjoy some holiday treats. Like I always say, eat, drink, and be merry. 😁

I changed up the food plan a little bit. I increased my carbs and decreased my protein. I was doing some research, and the science consistently shows that athletes, or people who regularly engage in weight training, should ingest 1.3 to 1.7 grams of protein per kg of bodyweight. I’m about 82 kg with about 10% body fat, and I decided to do about 1.7 grams for now to see how my body functions.

Food planning is an ongoing experiment. The idea is to implement changes, monitor progress, evaluate and analyze the results, make any necessary changes, develop an improvement plan, apply, and repeat.

It’s a process of planning, doing, studying, and acting; or planning, acting, tracking, reviewing, and repeating. Food planning and your exercise plan is a process that can be modified and improved based upon your goals and objectives. The key is to have the discipline to stick with the plan you created. Deviation can cause disparities in your results.

My objective for you is to help you stay healthy. We are in this together and I will continue to give feedback and recommendations to help you maintain a long healthy life with optimal function.

Have a great week and keep living the Chiropractic Lifestyle.

Carpe diem

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

8 am 👉 6 eggs scrambled, 7 ½ oz potatoes, 1 ½ oz cheese, 2 oz butter, salt, and hot sauce, magnesium, vitamin D, vitamin K, organic golden milk, brewed cacao with coffee, and organic green tea. 

11 am 👉 12 oz of skinless chicken thighs, 7 ½ oz potatoes, salt, and hot sauce.

2 pm 👉 11.2 oz coconut water, 1 scoop collagen powder, and 1 scoop whey protein blended with 8 oz pineapple, 1 banana, 3 Tbsp honey (weekends only), and magnesium. 

Sparkling water as needed. 

Macros Breakdown

Calories: 1,998   Protein: 132 grams   Fat: 84 grams   Carbs: 164 grams 

Here Comes Santa 🎄☃️

I hope everyone had a wonderful Thanksgiving!

Now, it’s time for more holiday fun and lots of parties. It’s okay to splurge and enjoy life, as long as most of the time you are sticking to your healthy lifestyle. Everything is in moderation.

If you have any new year’s resolutions, this is the best time to start. Get into your new habits now and don’t procrastinate.

Have a great week and keep living the Chiropractic Lifestyle.

Carpe diem

Chiropractic Lifestyle Food Supplies

Chiropractic Lifestyle Food Plan

8 am 👉 6 eggs scrambled, 7 ½ oz potatoes, 1 ½ oz cheese, 2 oz butter, salt, and hot sauce, magnesium, vitamin D, vitamin K, organic golden milk, brewed cacao with coffee, and organic green tea. 

11 am 👉 12 oz of skinless chicken thighs, 7 ½ oz potatoes, salt, and hot sauce.

2 pm 👉 11.2 oz coconut water, 1 scoop collagen powder, and 1 scoop whey protein blended with 8 oz pineapple, 1 banana, 3 Tbsp honey (weekends only), and magnesium. 

Sparkling water as needed. 

Macros Breakdown

Calories: 1,998   Protein: 132 grams   Fat: 84 grams   Carbs: 164 grams

Happy Thanksgiving 🦃🍗🦴

Happy Thanksgiving to you and your family!

I hope you have a wonderful time with family and friends. Enjoy yourself and be thankful for having your loved ones in your life.

If you’re going shopping tomorrow, be careful out there and don’t do anything too crazy just to save a few dollars. The best time to shop would actually be on cyber-Monday. The deals are usually a lot better as well.

Carpe diem

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 2 scoops collagen peptides, and 1 scoop whey protein blended with 8 oz pineapple, 1 banana, 1 spoonful honey (weekends only), magnesium, vitamin D, vitamin K, 5g creatine, green tea, and brewed cacao. 

12 pm 👉 6 chicken eggs scrambled, 1 ½ oz cheese, 2 oz butter, salt, and hot sauce. About 26 oz of chicken thighs, salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,397   Protein: 241 grams   Fat: 91 grams   Carbs: 133 grams

Gym, Eat, Work, Repeat 😎

I hope everyone had a fantastic week living the Chiropractic Lifestyle!

The food plan is going strong. I’m feeling amazing, energetic all day, strong in the gym, and have incredible endurance.

I’ve been working out every day and doing cardio every day for several months and I really like it. Someone this morning asked me how often I work out and I almost felt a little embarrassed to say every day. But once you get into a routine, it’s just easy to keep it going. I’m not saying it would be for everybody because some people have work and family obligations that might make it impossible. So you just need to do what works for your schedule and lifestyle.

One thing you do not want to neglect is your spine care. Spinal hygiene is vital to help you maintain mobility and normal function as you age. Just because you don’t have pain does not mean you don’t need spine care. Spine care is easy; it’s all about mobility, alignment, and strength. If you do these three things you can keep your spine healthy over your lifetime.

Well, last week before Thanksgiving! Get ready to grub down 😁

Carpe diem

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 2 scoops collagen peptides, and 1 scoop whey protein blended with 8 oz pineapple, 1 banana, 1 spoonful honey (weekends only), magnesium, vitamin D, vitamin K, 5g creatine, green tea, and brewed cacao. 

12 pm 👉 6 chicken eggs scrambled, 1 ½ oz cheese, 2 oz butter, salt, and hot sauce. About 26 oz of chicken thighs, salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,397   Protein: 241 grams   Fat: 91 grams   Carbs: 133 grams

The Few, The Proud 🦅🌎⚓

Happy Birthday United States Marine Corps! 

It’s probably a good idea to stay indoors this evening. There are going to be a bunch of drunk Marines roaming the streets.

Otherwise, I hope everyone had another great week living The Chiropractic Lifestyle. Everything is going perfectly for me. My meal plan is better than ever, the workouts are consistent and amazing, and I’m keeping my spine in alignment.

The holidays are right around the corner, so get ready to eat, drink and be merry. Everything is in moderation, don’t worry about sticking to a strict plan all the time, if you want to eat the cheesecake then eat it!

Again, stay indoors tonight, and if you know any Marines, give them a hug and say thank you for keeping America safe!

Semper Fi

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 2 scoops collagen peptides, and 1 scoop whey protein blended with 8 oz mixed fruit, 1 banana, 1 spoonful honey, magnesium, vitamin D, vitamin K, 5g creatine, green tea, and brewed cacao. 

12 pm 👉 6 chicken eggs scrambled, ¾ oz cheese, 2 oz butter, salt, and hot sauce. About 26 oz of chicken thighs, salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,397   Protein: 241 grams   Fat: 91 grams   Carbs: 133 grams

One More Week 🍯

Another week of health, happiness, and adventure! 

The Chiropractic Lifestyle is the best way to stay healthy. Your health is directly related to your lifestyle. Keep eating good food, exercise every day, and keep your spine in alignment. Really simple.

I really love how fast and easy chicken is to eat and cook. I definitely recommend the chicken thighs over the chicken breast. The taste and texture are totally different. The chicken is easier to cut up and faster to eat than beef. Eating beef is delicious, but it takes a long time to eat a pound and a half of beef.

I cut down my carbs during the week, so I actually don’t eat the honey every morning; only on Saturdays and Sundays. I didn’t see or feel any benefit to eating honey every day. My energy levels are always the same regardless of my carbohydrate intake (yes, even during my workouts). It’s funny how all these bodybuilders waste money on “pre-workout” drinks. If you really need a boost before a workout then drink some black coffee.

Have a fantastic week and remember the key to success is being consistent.

Carpe Diem

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 2 scoops collagen peptides, and 1 scoop whey protein blended with 8 oz mixed fruit, 1 banana, 1 spoonful honey, magnesium, vitamin D, vitamin K, 5g creatine, green tea, and brewed cacao. 

12 pm 👉 6 chicken eggs scrambled, ¾ oz cheese, 2 oz butter, salt, and hot sauce. About 26 oz of chicken thighs, salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,397   Protein: 241 grams   Fat: 91 grams   Carbs: 133 grams

Happy Halloween 😈👻

I hope everyone had an awesome week! It was nice having some rain again ☔

The food plan and workout plan are going great. I think switching back over to chicken was a great idea. It’s definitely a lot easier to prepare. I also think chicken is more sustainable. Especially if you are living without access to grocery stores. Chickens produce all the eggs you want, and they grow up to full maturity in about 5 months. With chickens, you can survive and thrive and have all the chicken meat and eggs you need without worrying about running out.

If you lived on a farm, really all you would need are chickens, a few cows, fruit trees, and a beehive. I still like the convenience of grocery stores, but it’s nice to know that I wouldn’t have to depend on them to survive based on the food plan I eat.

Watch out for the zombies 🧟👀

Carpe Diem

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 2 scoops collagen peptides, and 1 scoop whey protein blended with 8 oz mixed fruit, 1 banana, 1 spoonful honey, magnesium, vitamin D, vitamin K, 5g creatine, green tea, and brewed cacao. 

12 pm 👉 6 chicken eggs scrambled, ¾ oz cheese, 2 oz butter, salt, and hot sauce. About 26 oz of chicken thighs, salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,397   Protein: 241 grams   Fat: 91 grams   Carbs: 133 grams

Chicken 🐔 That's What's for Dinner 😋

I’m absolutely loving my chicken thighs! I pan fry them with the remnants of butter from my scrambled eggs. It takes 6 minutes to cook on each side and they come out perfect.

They are a lot easier to eat than beef. Super tender and they don’t take forever to chew. I’m happy that I switched it up. Before eating beef every day, I was eating chicken thighs, and I would cook them with a vegetable steamer. They came out just fine, but I definitely prefer frying them now. It gives them a different flavor.  

The workouts are going great. I’ve been doing cardio every day now for about 6 weeks, and I feel amazing. I’m still maintaining a lean physique and I’m staying strong.

I need to find a new chiropractor because mine moved. I hope I can find a good one with the right technique. You would be surprised by the disparity between chiropractors and adjusting techniques. It’s hard to find a good one. I wish I could adjust my own spine.

Well, I hope everyone has a fabulous week. Stay warm out there.

Carpe Diem

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 2 scoops collagen peptides, and 1 scoop whey protein blended with 16 oz mixed fruit, 1 banana, 1 spoonful honey, magnesium, vitamin D, vitamin K, 5g creatine, green tea, and brewed cacao. 

12 pm 👉 6 chicken eggs scrambled, ¾ oz cheese, 2 oz butter, salt, and hot sauce. About 24 oz of chicken thighs, salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,517   Protein: 241 grams   Fat: 91 grams   Carbs: 163 grams

Winner, Winner, Chicken Dinner 🐔

It’s colder than a polar bear’s toenails! 🥶 Anything below 60 is freezing to me. I think I should be living somewhere more tropical 🤔

So, I’m flipping the script. I’m switching over to chicken thighs again. Don’t get me wrong I love beef, but I just need to switch it up now and again.

My calories will be dropping a little, so I will see if that impacts my strength and conditioning.  

Otherwise, my workouts have been phenomenal! Working out every day is the best way to get your workouts in. Always start your workout with 30 minutes of cardio and then hit your weight training for about an hour.

I hope everyone has a fantastic week!

Carpe Diem

Chiropractic Lifestyle Food Supplies:

 

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 2 scoops collagen peptides, and 1 scoop whey protein blended with 16 oz mixed fruit, 1 banana, 1 spoonful honey, magnesium, vitamin D, vitamin K, 5g creatine, green tea, and brewed cacao. 

12 pm 👉 6 chicken eggs scrambled, ¾ oz cheese, 2 oz butter, salt, and hot sauce. About 24 oz of chicken thighs, salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,510   Protein: 254 grams   Fat: 110 grams   Carbs: 156 grams

Time Keeps on Slipping 🐄

I hope everyone had a great week living the Chiropractic Lifestyle!

The food plan is going great. I started going to Safeway to get my frozen fruit because FoodMaxx has been out for the past month. Safeway actually has a better deal on the fruit anyway. 

However, the meat prices at FoodMaxx are way better than anywhere else. The meat they sell at FoodMaxx is not grass-fed but it’s good enough for me. I definitely would prefer to eat grass-fed beef but the prices are just too expensive. If I could, I would have my own cows, chickens, and fruit trees. Then I could just live off the land and be self-sustainable. But that’s not possible in my current living situation.

Well, it’s hard to believe that the year is almost gone. Life is precious and it does go by fast as you get older. I hope you have another great week.

Carpe Diem

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 2 scoops collagen peptides, and 1 scoop whey protein blended with 16 oz mixed fruit, 1 banana, 1 spoonful honey, magnesium, vitamin D, vitamin K, 5g creatine, green tea, and brewed cacao. 

12 pm 👉 6 chicken eggs scrambled, 1½ oz cheese, 2 oz butter, salt, and hot sauce. About 24 oz of grilled beef, salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,896   Protein: 263 grams   Fat: 152 grams   Carbs: 156 grams

Life Experiment 🤓

Healthy habits every day accumulate and result in a healthy life. Maintaining function, self-efficacy, and mental capacity is the key to optimal function as we age. The earlier in life you begin a healthy lifestyle, and understand the importance of lifestyle on health, the better off you will be.

This week Rib Eyes are on sell and lunch has been delicious. I should buy a big deep freezer so I can stock up. But as I have mentioned before, changing the cut of meat I eat helps create diversity in my eating. Ironically, a lot of the relatively cheaper cuts of meat are more delicious. I think the more fat a steak has marbled in it, then the juicier and tastier it is.

I definitely don’t get sick of eating eggs every day, and I prefer my eggs scrambled with cheese; instead of hardboiled like I used to eat them. Scrambled eggs are a lot easier to prepare as well. I’m all about making things easy and sustainable. If you make things too complicated then this can be a reason to quit.

Workouts are going strong and steady. I’ve been doing cardio every day now before I work out and I like this a lot better.

I can’t believe how fast September went by. This entire year seems to be in fast-forward. I’ve been doing a lot of reading and studying every day so that’s probably why time is going by so fast for me.

Stay strong and healthy, and have a great week!

Carpe Diem

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 2 scoops collagen peptides, and 1 scoop whey protein blended with 16 oz mixed fruit, 1 banana, 1 spoonful honey, magnesium, vitamin D, vitamin K, 5g creatine, green tea, and brewed cacao. 

12 pm 👉 6 chicken eggs scrambled, 1½ oz cheese, 2 oz butter, salt, and hot sauce. About 24 oz of grilled beef, salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,896   Protein: 263 grams   Fat: 152 grams   Carbs: 156 grams

Successful Repetition 🏋️

Day in and Day out, you must make your healthy habits a lifestyle. The Chiropractic Lifestyle embraces the fundamentals of health and makes daily practice a routine of existing. 

Staying healthy and being healthy is really easy. Just apply the basics each and every day and this way you can maintain your autonomy and self-efficacy. The hardest part is getting started. Once you get used to a new way of living the rest is easy.

I’ve been seriously committed to teaching people the Chiropractic Lifestyle by leading by example. I actually practice everything that I teach so I can be a living example of how to do it. This way you can see that it really works and I’m loving life in the process. I don’t have gifted genetics or a fast metabolism. I’ve been 265lbs over 11 years ago, so I know what it is like to be unhealthy and on the verge of being dependent on the medical system. But if it weren’t for the Chiropractic Lifestyle, I would not be where I’m at today.

You must understand and assimilate this salient information that I succinctly explain every week in writing and in practice. If I can keep doing this and stay healthy, so can you!

Semper Fidelis my friends.

Carpe Diem

Chiropractic Lifestyle Food Supplies:

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 2 scoops collagen peptides, and 1 scoop whey protein blended with 16 oz mixed fruit, 1 banana, 1 spoonful honey, magnesium, vitamin D, vitamin K, 5g creatine, green tea, and brewed cacao. 

12 pm 👉 6 chicken eggs scrambled with ¾ oz cheese in 2 oz butter with salt and hot sauce. About 20 oz of grilled beef with salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,680   Protein: 260 grams   Fat: 148 grams   Carbs: 99 grams

Plan, Do, Study, Act ⏳

Workout, eat, work, sleep, and repeat. This is my life these days. I haven’t been doing too many hobbies like I use to do; primarily because everything closed down. So now I just focus on personal improvement through continuing education. I’ve literally been knee-deep in the books for the past year and a half. Your brain is like a muscle, the more you stimulate your brain the better, strong, and smarter it becomes. I feel like I’m better at memorizing and remembering information now than when I was in college 30 years ago. I think learning new information and being a lifelong learner is a lot better than staring at a television every day.

The workouts are going great. I love getting up at 5 am and hitting the gym every day. There’s hardly anyone there and I have plenty of time to get my workout done. I usually go to bed at around 10 pm and I always wake up feeling amazing.

This last week I discovered a new cut of beef called Chuck Eye and it is so delicious. It’s tender and juicy just like a Rib Eye. I just pan fry it up on my grill, 6 minutes on each side, and it’s done. The time I cook my beef is variable depending on the thickness and cut of beef. I usually like my meat medium-well. I follow a couple of people on IG that actually eat their meat raw. I personally don’t care how good it is to eat raw meat, I just would not like the taste or texture.

I hope everyone has a fantastic week! Keep living your dreams and enjoy your freedoms while they last.

Carpe Diem

Chiropractic Lifestyle Food Supplies:

 

Chiropractic Lifestyle Food Plan: 

8 am 👉 11.2 oz coconut water, 2 scoops collagen peptides, and 1 scoop whey protein blended with 16 oz mixed fruit, 1 banana, 1 spoonful honey, magnesium, vitamin D, vitamin K, 5g creatine, green tea, and brewed cacao. 

12 pm 👉 6 chicken eggs scrambled with ¾ oz cheese in 2 oz butter with salt and hot sauce. About 20 oz of grilled beef with salt, hot sauce, and magnesium.

Sparkling water as needed. 

Macros Breakdown

Calories: 2,680   Protein: 260 grams   Fat: 148 grams   Carbs: 99 grams