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