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“10 Steps to Transform Your Health” Seminar is Now Available to Download!

February 27, 2010 By Dr. Mom Online Leave a Comment

Recently, we presented one of the most important seminars we’ve ever had in our practice. It was titled, “10 Steps to Transform Your Health in 2010″.

We know that not everyone could make it to the presentation that night, so we’re bringing the presentation to YOU…

Now, you can download your own copy of the seminar!
http://tinyurl.com/yfz2d3y

You can listen to over 2 hours of LIVE audio and follow along with the accompanying outline slide presentation that we used during the seminar. It’s the next best thing to actually being there with us… and you even get to “pause” us whenever you need a break!

This is rich content… it’s a loaded 2+ hours!

This is what’s missing in “health” care.

This is what you’re not hearing anyplace else.

This is what will make a difference.

http://tinyurl.com/yfz2d3y

This is priceless information.

Why was this such an important seminar?

1) The timing is perfect – critical, in fact. We are living in a time when chronic illness like cancer, diabetes, heart disease, obesity, arthritis, digestive disorders, depression & anxiety, learning & attention disorders, reproductive & fertility disorders and so on, are sky-rocketing.

The leading researchers affirm that these conditions are preventable the vast majority of the time. We can DO something to prevent going down the path of chronic illness. But, you’ve got to know how! You’ve got to do something different than what the masses have been doing.

You must have a different understanding, a different strategy, and different actions or else nothing will change.

2) The “10 Steps to Transform Your Health in 2010″ seminar was jam-packed with solutions! We provided the scientific basis for how health is created, and outlined 10 of the most powerful action steps you can begin taking TODAY in order to start shaping your healthier future right away.

This is transformational stuff! Even implementing a couple of the steps can result in a dramatic shift toward better health and a better future.

Download your own copy today!

http://tinyurl.com/yfz2d3y

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Motion is Life ~ A Variety of Work Outs and Movement

February 24, 2010 By Dr. Mom Online Leave a Comment

As 2010 clicks along, I’m continuing with my plan to MOVE in a purposeful way every single day. What I mean by that is not just doing normal daily activities, like work, errands, household chores, etc. I mean intentionally moving in a way that meets my body’s requirements – providing an overall variety of movement like, endurance, strength, power, balance, flexibility, speed, and so on.

No, I don’t do each of those every day, silly… I DO have a job and a family to take care of! I do some combination of spinal hygiene (stretching, proprioceptive moves and postural exercises) each morning, and the rest is sprinkled all over the place!

I’ve had a narrowed focus for the past couple of weeks – I’m doing a bit more of the high-intensity interval training right now. It’s a two-fold purpose. 1) My body just feels like it right now! And, 2) I very recently was informed that we’re blessed enough to be heading someplace very warm next week. Not much else can motivate you to step it up another notch than finding out you’ll be living in a bathing suit (in public) for a week… and that you won’t be able to totally escape being caught in a family photo or two!

Here’s what the last week has looked like:

Wednesday

This was sort of a “cardio intervals” work out. I couldn’t get away for a running/sprinting work out with the kids off school last week, so I modified the plan.

1 minute of Bosu ball “scoots” – kind of side skipping over the Bosu ball at a quick pace, going from side lunge to side lunge

1 minute straddle jumps onto Bosu, landing in wide squats when down on the floor, popping up onto the ball

30 seconds of reverse lunges off the Bosu ball

30 two-foot bench jump-ups

1 minute of alternating side bench jump-ups – same type of move as the Bosu scoot!

Abs: 30 recumbent straight leg raises off bench

30 two-foot bench jump-overs – *warning* – these can be dangerous little buggers! I had two more jumps to go, and was needing a little extra oomph, so I used my arms a little bit too much. I ended up gouging a dent out of my forehead with own thumb nail!! Duh! Tip – when you get tired, don’t use your arms for assistance tooooo much!

30 side-to-side parallel bench jump-overs

30 alternating swivel chair kicks – great for abs! Swivel kicks over a high-back chair. It’s surprising how heavy our legs are!

(I think this was about a 20 – 25 minute work out… forgot to write it down as I tended to an silly bleeding forehead before going in to the office!)

Thursday

25 squats on flat side of Bosu ball with 2 x 25 lb. dumbbells on shoulders

20 chin-ups

20 decline push-ups onto flat side of Bosu ball

alternating squats/front kicks for 1 minute

15 wide biceps curls with 2 x 15 lb. db’s

30 dips with feet on flat side of Bosu, ankles crossed

15 lateral shoulder raises with 2 x 15 lb. db’s

25 (each side) lunges with rear foot on chair, front foot on round side of Bosu ball – 2 x 25 lb. db’s

15 (each side) 1-arm rowing with 50 lb. Bowflex cable

20 chest presses with 80 lbs. Bowflex cables

18 biceps curls (ea.) with 30 lb. BF cables – held #20 for 30 seconds

20 overhead triceps French press with 30 lb. BF cable

20 dead lifts off the bench, 2 x 35 lb. db’s

20 side-to-side lunges, over the top of Bosu, 2 x 25 lb. db’s

30 alternating bench step-ups with 2 x 25 lb. db’s

25 jack knives on exercise ball

1 minute mountain climbers

Took Guinness for a long walk.

Friday

(usual morning routine)

Ran 3.5 miles. “Normal” run for the first 1.5-2 miles. 45-60 seconds intervals of sprinting/2 minutes of jogging/walking for the last 1.5+ miles.

Took Guinney-Bopper for a walk.

Saturday

Usual morning routine of stretching, proprioceptive moves + more abs work, calisthenics and yoga. Approx. 25  – 30 minutes.

Sunday

(morning routine – short one)

Ran 5 miles – normal run for first 2.5; intervals for the last 2.5. Did 6 or 7 intervals of 80-100% effort for 45 – 60 seconds, with recovery periods of 2-3 minutes for most of them… some longer if they included going back down to normal running pace.

Abs: two sets of 30 pelvic/leg lifts with medicine ball between knees, two sets of crunch variations with 35 lb. db on chest – 12 & 16 reps, 25 oblique crunches on Bosu ball (each side) with medicine ball on chest

Walked dog-breath, too.

Monday

This work out was supposed to be a high-intensity fat-burning work out, but I kind of ran out of steam by the time I got around to it! The kids were off school and we had been playing out in the NEW deep snow for a l-o-n-g time… my legs were whooped! The work out was still really good, just not as high-intensity as I had originally planned.

I’ve misplaced the details of the work out, but I can tell you the basic exercises I did…

squats on the flat side of Bosu ball

2-arm rows on ball

chest flyes with dumbbells while lying on ball

dead lifts

alternating lunges

biceps curls and reverse grip triceps kickbacks on Bowflex

lateral shoulder raises while kneeling on Bosu ball

a couple 1 minute “intervals” of kneeling on exercise ball

wall squats and wide squats

hamstring/glute curls with exercise ball

Abs: ab vacuums, plank poses – front and side, bent and straight arm

Tuesday

(morning routine)

45 minutes of Tae Bo

Abs: pretty much the same as what I did on Sunday, just added stwo sets of straight leg raises (15 each) with medicine ball between feet



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Hangin’ With The Boy on our Date Day

February 23, 2010 By Dr. Mom Online Leave a Comment

Tuesdays are sort of a “date day” for my 4-year old son and I. He doesn’t go to school on Tuesdays, but big sister does, and daddy’s at work… so it’s our special one-on-one time.

Some days it’s not overly “special” on the surface – errands, housework and “work” work can cloud the “fun-ness” of the day. But today, I vowed to give him undivided attention for a large portion of our time. I got a nice big chunk of work done before the kids got up this morning, so I’m off-the-hook for a few hours, anyway!

We’ve played dress-up, pirates, dragon warriors, we’ve read lots of books, we’ve fed the birds… we even went through a bunch of his sister’s toys that she never let’s him play with! Shhh…

One of my favorite things about our special days together – in addition to NOT having to hear siblings bicker over next-to-nothing – is our lunch date time. It’s our special day to eat the yummy, healthy things that the other members of our family don’t love the way WE do!

(Oh, I can ‘get’ his sister to eat some of these things… but I need an Academy Award for Best Actress in a Dramatic Role for her each time we go down that little road!!)

Today’s lunch:

Omelette with asparagus and broccoli

carrot slices

Brussels sprouts

We call each other “Brussels sprouts buddies” – we’re definitely on our own with that little tasty morsel!

It’s nice to have at least one meal where he’s not influenced by his big sister’s ever-changing taste buds.

Now, it’s on to word building and a bit of math, then we’ll do some Tae Bo together before heading back to school! Tuesdays rock!! : )

If I could just figure out how to clone myself and get a little more work done on these days, that’d be perfect! For now, the most important things have to come first. Work will wait – being four won’t!

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Working Through Stress ~ Choices, Intention & Gratitude

February 22, 2010 By Dr. Mom Online Leave a Comment

A few months ago, we made a big decision in our family. It was a decision that didn’t come easily… there were many pro’s and con’s on each side of the ‘argument’. Ultimately we “had to do what we had to do”, for now anyway.

When I have the presence of mind to step outside the situation and become an observer of my life for a little while, I find the whole thing pretty interesting! It’s providing me the perfect opportunity to practice what I preach on many levels.

Since I wasn’t 100% behind the decision we went with, of course I’ve experienced much stress surrounding this issue for the past couple months.

Sound familiar? How many times have I urged readers here, “Your beliefs and your actions/behaviors have got to be aligned with each other in order for you to have success… and less stress.”

Yep. I know this!

I keep trying to be OK with our decision… to embrace it. But since I haven’t done so fully, the gap between what I truly believe and want, and what we’re feeling we ‘need’ to do right now, is causing stress. My beliefs don’t fully align with our actions. Recipe for stress!

The challenge, of course, is that the other option wasn’t perfect either!! Figures. Either way, I would be experiencing some stress in the gap.

A few weeks ago, a friend asked me how we were doing with our decision and our big change. I moaned about it for awhile. Pathetic! That didn’t make anything better.

Then I resolved to saying, “Ah, it’ll be all right… I just need to get used to it. I’ll get used to it… just a little more time.”

On my way home after having that conversation, I was thinking about what I had said. I thought, “Well, that’s pretty lame! ‘I’ll get used to it’?! Right! I’ll get used to it once: (a) I lower my standards, and/or (b) I start caring LESS about the situation!!”

I pondered that for a few days, wondering if that’s how we all feel on some level, conscious or not, when we do things that aren’t necessarily our first choice. We lower our standards, or resign ourselves to less caring about the situation.

I don’t have the answer, by the way… I was just wondering! lol!

After a few more days of realizing these “in-limbo” feelings are really quite useless, I remembered that I always have a choice. This time around, I have a choice in how I’ll feel about the whole scenario, and what I’ll focus on the most.

It would be SO easy to focus on all the things that are clearly not ideal… are not as I wish they could be. Great. Where will that get me? I’ll continue to convince myself that “I’m right”… but I’ll also continue to be stressed out, negative and feel like crap about this decision!! Not health-promoting, to say the least.

In every situation there ARE blessings. I really had this lesson reinforced as I walked my mom’s breast cancer journey with her. Sometimes we have to look a little harder for those blessings than other times, but they ARE always there.

It takes intention.

In the weeks that have passed since this little self-help-talk to myself, I’ve shifted my focus… for the most part! I’m making the effort to intentionally choose to focus on “the good stuff” about our decision each day. Some days, it’s a BIG stretch to find the good stuff… but I find something! Our decision has caused some stress, some discomfort and some uncertainty… like most changes do, but it has also opened up some new doors that were previously closed.

I guess I’m just thinking about the various paths we can end up on in this little journey of ours. Some planned, some planned for us, some that completely blind-side us! We may take a little time to find our groove on the new path, but if we open up to the opportunity and the blessings, and keep an attitude of gratitude surrounding the situation, pretty soon we find a groove that can work for us… at least on some level!

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Hospital Food ~ And You Call That “Nutrition”?!

February 21, 2010 By Dr. Mom Online Leave a Comment
canned fruit

canned fruit

A few days ago, the kids and I visited one of my aunts in the hospital after she had suffered a stroke. She has made enormous improvements and is back home now, thank God.

Anyhow, while we were visiting, I couldn’t help but notice the tray of lunch that had been delivered to her room right before we arrived. Overflowing with abundant nutrition, it was not! It was pathetic and displayed a complete lack of understanding of basic nutrition and the raw ingredients required for optimal physiologic function of the body.

The “low-calorie” lunch menu:

about 1/4 – 1/3 cup of low-fat cottage cheese

1/3 cup of fruit cocktail (canned!)

black tea… with an unlimited supply of refined sugar, Splenda and Nutrasweet to choose from

What?! Are you kidding me?

What’s my challenge with the menu, you ask?

1) The cottage cheese. Conventional dairy is toxic garbage. It’s loaded with hormones, steroids and void of much nutritional value whatsoever after it has gone through all the modern-day processing and pasteurization.

The biggest benefit dairy has to offer is the fat-soluble vitamins it contains in its whole fat form – they are vital for optimal brain function, hormonal function, mood regulation, as well as countless other functions throughout the body.Well, you can kiss the vast majority of those benefits good-bye once you choose low-fat or fat-free and process the stuff to death!

Without question, the most beneficial form of dairy is raw, unpasteurized and whole-fat.

2) The fruit cocktail. C’mon! You can’t be serious! Dead, processed, colored, sweetened fruit? That was pretty pathetic to see. Ohhhh, I understand that REAL fruit might cost more. Your point? Give me a flippin’ break! We’re talking about our health… and trying to help people get it back so they can get the heck outta’ that place. Canned food should be criminal in this setting.

3) The black tea. Not the greatest choice for someone trying to regain function and repair serious damage done. But, not as big of a problem as serving it up with “help-yourself-to-all-you-care-for” toxic sweeteners! I’m pretty sure that sending patients into the physiological stress response and providing inflammatory ingredients is not in their best interest for healing!

Ugh.This menu went far beyond “low calorie” – it was “toxic and deficient calorie”.

Even my daughter turned to me and quietly asked, “Mommy, this isn’t very healthy food, is it? How is she supposed to get better if she eats this?” Exactly. (Although, she may have just been testing me to see if there was any way on earth she could have a chance at eating something that came with bright red cherries in it!!)

Can you even imagine how disgusted I’d be if I had to look at the “meat” and pale veggies they serve?! Ewww!

Actually, I clearly remembering suffering through that exact philosophical battle when my mom was in the hospital for the last 3 weeks of her life. It’s brutal to witness someone you love being fed garbage as their bodies are just trying to hang on and get better. I did my best to bring her fresh food, but it didn’t “fit” with the system. Whatever.

A friend of mine whose husband was recently in a highly esteemed hospital out of state as he struggled to hang on to his life long enough to have a potentially life-saving surgery, was shocked to discover the same lack of pure nutrition available. This is a couple who has taken the personal responsibility of educating themselves about real nutrition and what it takes to re-build health. (The husband’s life-threatening condition goes back many, many years… long before they made this lifestyle change.)

My friend chose to pay a cab $60 per day to drive her to and from the Whole Foods Market that was closest to the hospital so that she could bring non-toxic, health-supporting food back to the hospital for her husband. She had spoken to doctors, nurses, even the head nutritionist of the hospital and was completely dumbfounded by the lack of accurate knowledge and the failure to provide physiologically compatible, safe and restorative nutrition.

It’s truly pathetic.

How are sick people supposed to get well when we feed them more garbage?

In all fairness, I know that some hospitals are attempting to improve things… their intentions are good, or so I choose to believe. Personally knowing a chef in one of these “new” hospitals that claims to offer real, healthy food, I know that  much of the nutritional knowledge is still based on inaccurate, outdated and flawed thinking that has been mindlessly passed down by the “diet dictocrats” (thank you, Sally Fallon – Nourishing Traditions!) for far too many generations now.

They ARE trying though… at least on some level.

I still think our best bet is to do everything we possibly can to stay as far away from hospitals as possible! Building health helps us avoid chronic illness.

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Motion is Life ~ Fat-Burning Interval Work Outs

February 18, 2010 By Dr. Mom Online Leave a Comment
P1050172
Couple of goofballs!

Couple of goofballs!

Ok, Ok… so, I haven’t fully gotten back in the swing of things with posting here regularly. BUT, I have finished the fat loss book and I’ve recorded it!! It was a trade-off… hopefully, you understand!

(The book is called “The 7 Essential Keys to Shedding Toxic Fat and Unwanted Pounds”. It will be available VERY soon… hopefully by as early as tonight or tomorrow!)

Here’s the low-down on daily exercise for the past week or so…

Wednesday

The “cardiac attack” work out! I only had time for 30 minutes of high-intensity movement AND for full-out play with my kids before teaching a seminar that night, soooo… I rolled them into one ball of fun! I ran as hard as I could across our lake – yes, it’s frozen! – pulling the kids behind me on their sleds, through approximately 18 inches of snow! Funny how invigorating it feels when you’re certain that your chest is about to split open!! I ran them to the sledding the hill, then did sprints up the hill while they sledded, then ran back home while pulling them behind me again. Holy cow! Snow rocks!

Thursday

Resistance training intervals work out – 24 minutes.

45 walking lunges with 2 x 25 lb. dumbbells

20 each side, 1-arm rows with 50lb. Bowflex cable

25 2-foot bench jump-ups

25 dead lifts on bench, 2 x 35 lb. db’s

20 each side, isolated biceps curls with elbow on exercise ball – 15 lb. db

20 bent-over reverse flyes, 2 x 15 lb. db’s

20 overhead triceps press while supine on exercise ball, 15 lbs. each side

25 1-leg squats, (one foot up on bench), 2 x 35 lbs. on shoulders

20 chest presses with 80lbs. Bowflex cables, held #20 for 30 seconds

20 triceps kickbacks with 30 lb. BF cables

30 seconds straight arm plank

40 alternating biceps curls with 2 x 25 lb. db’s

60 seconds alternating front squat/side kicks

Friday

15 minutes of old-school calisthenics in the morning, along with spinal hygiene and stretches. Short walk with dog.

Saturday

High-intensity intervals resistance training work out. – 30 minutes

3 minutes of fast-paced cross-body punches and upper-cut combo’s

18 squats on flat side of Bosu ball with 2 x 35 lb. db’s on shoulders

1 minute squats/front kick combo

20 dead lifts on balance disc, 2 x 35 lb. db’s

18 chest presses on exercise ball, 2 x 25 lb. db’s

30 hamstring/glute curls with exercise ball

15 ea. isolated biceps curls on exercise ball – 15 lb (working through an exacerbated elbow injury, that’s why I’m doing more isolated moves and a lighter weight for biceps)

15 wide chest flyes with 2 x 15 lb. db’s on exercise ball

60 seconds of balancing on knees on exercise ball

100 lunges onto Bosu ball with medicine ball – half with a twist, half with ball held straight overhead

1 minute squats/side kick combo

16 each, 1-arm rows with 50 lb. Bowflex cable

15 lateral shoulder raises with 2 x 15 lb. db’s

25 squats on round side of Bosu ball with 35 lb. db’s held up in front

12 2-arm biceps curls with 35 lb. db, elbows on exercise ball

15 reverse-grip triceps kickbacks each side, 30 lb. Bowflex cable

16 triceps French press with 30 lb. BF cable

25 straddle bench jump-ups

25 each side, 1-leg hamstring/glute curls with exercise ball

25 triceps dips with feet on ball

25 abs “pass-overs” with exercise ball

25 jack knives on exercise ball

Sunday

55 minutes out in the nice, deep snow. Walked dog-breath for about 25, then began doing intervals of running. Did approx. 10 full-out sprints in the deep snow for 30-60 seconds each. Incredible work out!

Monday

Couldn’t help myself… broke the training and fat-burning rules and did more of the same! Took the kids out for a walk on the lake/in the snow, then did 8 – 10 full sprints, about 45 seconds each. Longer recovery periods in between some of them, though… had to tackle kids and throw snow at them!

Tuesday

Resistance training – 27 minutes.

25 squats on round Bosu 2 x 25 lbs on shoulders.

15 2-arm bent-over rows on Bosu ball with 2 x 25 lb db’s

12 overhead shoulder presses with 2 x 25 lb. db’s

24 alternating biceps curls with 2 x 25 lb. db’s

12 ea. triceps presses with 25 lb. db

20 1-foot decline push-ups, foot on bench, hands on ball

25 dead lifts, 2 x 35 lb db’s

other leg, 20 1-leg decline push-ups

25 squats on round Bosu, 2 x 25 lbs on shoulders

20 bent-over reverse flyes, 2 x 15 lb. db’s

1 minute squat jumps

15 each side triceps kickbacks 30 lb.s Bowflex cable

16 each side biceps curls 30 lb. BF cable

20 each side 1-leg drop down squat (on bench, squatting down – dropping one leg down toward floor)

60 walking lunges with 2 x 25 lb db’s

12 each biceps curls with 40 lbs. Bowflex cables

16 lateral shoulder raises with 2 x 15 lb db’s

1 minute of mountain climbers

I don’t know how those poor folks who don’t get snow can manage!! It makes for such a FANtastic work out!! (I’d be willing to suffer through a winter with no snow, though… someplace warm and tropical… I’m sure I could find a way to manage! lol!)

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Motion is Life ~ Cardio and Resistance Training Work Outs, Part 2

February 9, 2010 By Dr. Mom Online 1 Comment

Here we go… here’s the continuation of the last few days’ worth of work outs, for those of you taking notes!

Wednesday:

Morning spinal hygiene.

Went for a great 5 mile run! What made it great? The sun, the snow… and the wild-hair-in-my-buttocks that inspired me about a third of the way into the run to start doing interval sprints! I did 10 40-60 sprints during the 5 miles. Awesome work out. Could have easily done fewer miles and gotten ideal fat-burning benefits, but it just felt really good to stay out and keep running. Must be the sun!

Thursday:

Morning spinal hygiene. Lunch time resistance training power work out.

50 alternating front squats/side kicks

50 alternating front squats/front kicks

100 alternating lunges onto Bosu ball, holding/twisting medicine ball

20 dead lifts off edge of bench, 2 x 35 lb. db’s

repeat

35 hamstring/glute exercise ball tucks

20 deep squats/2-arm rows combination move with 35 lb. resistance band

20 chest presses with 35 lb. resistance band

20 narrow-hands push-ups

Took Guinness out for a 40 minute walk.

Friday:

Spinal hygiene in the morning.

Ski day with the kids. Lots of walking up and down hills!

Two short walks with Guinney Bopper

Saturday:

Spinal hygiene and calisthenics in the morning.

Squeezed in a quick resistance training work out in afternoon.

20 squats on round side of Bosu ball with 2 x 25 lb. db’s held up under chin

14 zig-zag chin-ups

20 squats on flat side of Bosu ball with medicine ball held straight out in front

15 overhead shoulder presses with 2 x 15 lb. db’s

15 lateral shoulder raises with 2 x 15 lb. db’s

30 alternating lunges onto Bosu ball with 2 x 25 lb. db’s

15 2-arm rows, standing on ball, 2 x 25 lb. db’s

15 (each side) one-legged squats, standing on bench

Short walk with dog-breath.

Took the kids to a sledding party… ran up the hill a dozen or so times! (And ran – make that sprinted – to the bathroom carrying my son when a collision with another sledder sent him airborne, screaming and bloody!! He’s fine… but 2 winter coats are bloody messes!!)

Sunday:

Skated with the kiddlings for quite awhile in the afternoon.

Walked dog-breath for about 20 minutes.

Monday:

Spinal hygiene exercises and stretches in morning.

4.5 mile easy run, meaning steady-state and moderate intensity. Not great for fat burning, but great for my attitude! : )

Tuesday:

Resistance training work out when I first got up… couldn’t do “power moves” because everyone was still sleeping and I couldn’t make that much noise! ; P

20 wide stance squats with 2 x 35 lb. db’s

17 dead lifts with 2 x 35 lb. db’s

12 overhead presses with 2 x 25 lb. db’s

15 lateral shoulder raises with 2 x 5 lb. db’s

25 (each side) lunges: front leg on round side of Bosu ball, rear leg up on chair, holding 2 x 25 lb. db’s

20 2-arm rows standing on flat side of Bosu ball

20 squats on round side of Bosu ball with 35 lb. db held up under chin

15 decline/bridge push-ups – feet on chair, hands on round side of Bosu ball

15 lateral raises with 2 x 15 lb. db’s

30 alternating lunges with 2 x 25 lb. db’s

16 reverse-grip triceps kickbacks with 30 lb. cable on Bowflex (each side)

24 biceps curls (each side), with 30 lb. cable on Bowflex, 12 front curls, 12 cross body curls

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Setting Accurate Goals for Your Health

February 9, 2010 By Dr. Mom Online 1 Comment

When you adopt the Wellness Lifestyle and apply The Wellness Formula to your lifestyle choices, then your goal becomes BETTER HEALTH.

(If you’re not sure what The Wellness Formula is, request the free report on the www.DrMomOnline.com main page. Did I mention, it’s FREE?!)

Your goal is NOT: weight loss, dropping sizes, lowering blood pressure or cholesterol, having less pain, getting rid of headaches, sleeping better, having more energy, having less gas… and on and on.

Your goal is to achieve BETTER HEALTH.

Looking fantastic or terrible, having optimal body weight and body fat or being overweight, having great energy or chronic fatigue, sleeping well or not, having high (normal) sex drive or none at all, feeling happy and balanced or depressed, stressed and anxious are ALL the natural consequences of being healthy or unhealthy.

Health is your goal ~ feeling great, looking great, functioning great and performing great are all just the natural by-products and natural consequences of HEALTH!

You make completely different choices for yourself when you’re striving toward health than when you’re striving for some isolated, symptomatic or outward change.

Striving for health means you’ll make choices that meet your innate genetic requirements for health – in your nutrition, movement and mindset. When you lose sight of health being the primary goal, you may inadvertently make choices in these areas of lifestyle that are toxic and deficient… yet bring about a symptomatic or temporary change that is seemingly desirable.

If health isn’t the outcome, it isn’t desirable in the long run.

Choose health FIRST… all else follows!

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Motion is Life ~ Cardio and Resistance Training Work Outs

February 9, 2010 By Dr. Mom Online Leave a Comment

Yes, I’m way off track with posting my work outs for you! No, I’m not off track with the work outs… thank goodness!

Since several of you have continued to ask for specifics of what I actually do (or maybe you’re just testing me!!), here’s part one of what the last week and a half has looked like, exercise-wise.

Friday:

I did a fun, fat-burning “cardio pump” work out… complete with really tacky techno music for a fast beat! (The first part of the work out was very fast and high-intensity. Then I focused on some strength-building moves.)

100 cross-body punches in low stance

100 reach-overs while in low stance

1 minute alternating squats/side kicks

1.5 minute alternating squats/front kicks

75 seconds of upper cuts with focus on peak contraction of core as well as upper arms

1 minute front squats

Warrior 2 pose, 90 seconds each side

Warrior 1, 90 seconds each side

hamstring/glute curls with exercise ball – 25

1 minute alternating squats/front kicks

Later in the day, I took the kids out for an arctic hike! We did some hill running… then came home after about 40 minutes to thaw our toes!

Saturday:

The usual spinal hygiene exercises and stretches in the  morning.

Took dog-breath Guinness out for a 30 minute walk.

Sunday:

Ran 4.5 miles.

Monday:

25 minutes of the usual morning spinal hygiene and calisthenics, plus some yoga.

Went on 40 minute walk with Guinney-Bopper.

Tuesday:

The usual morning routine then a resistance training work out a bit later.

20 squats on flat side of Bosu ball with 2 x 35 lb. dumbbells

15 dead lifts, off bench, with 2 x 35 lb. db’s

28 alternating biceps curls, standing on balance disc, 2 x 25 lb. db’s

14 each side, triceps presses with 25 lb. db

15 1-leg wide squat, (one leg up on chair) 2 x 35 lb. db’s, held 15th rep for 30 seconds

16 1-arm rows each side, 35 lb. db

15 1-leg squats on other leg

30 alternating lunges with 2 x 25 lb. db’s

20 decline push-ups, feet on exercise ball

15 lateral shoulder raises with 2 x 15 lb. db’s

abs “pass-overs” – passing weighted ball from feet to hands overhead, 40 reps

60 seconds each, side straight-arm plank

60 seconds alternating squats/side kicks

60 seconds burpees (google it!)

60 seconds “frog squats” to vertical leaps

45 seconds straddle jumps up onto bench

1 minute 2-foot bench jump-ups

WHEW!! Serious fat-burning, calorie burning, power moves at the end!

… to be continued…

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Super Bowl… The Good, The Bad and The Toxic!

February 8, 2010 By Dr. Mom Online Leave a Comment
Super Bowl 2010 MVP Saints' Drew Brees

Super Bowl 2010 MVP Saints' Drew Brees

I had decided ahead of time that Super Bowl Sunday would be a “cheat day” as far as nutritional choices go. No need to set myself up for failure, I figured!

I suppose in the big picture, it wasn’t all that horrible, considering what I could have eaten… but my body still feels like it was sabotaged yesterday.

The good news: We had TONS of fresh veggies ~ carrots, broccoli, celery, tomatoes, cukes, asparagus, cauliflower… in fact, I can’t recall ever eating so many carrots in one day! I’m a tad orange today! I made a ginormous batch of guacamole, as well as salsa, hummus and almond butter for the dip-inclined in the crowd. We had some organic tortilla chips for dipping, as well as the veggies. We made our own queso dip with real cheeses and organic beef, and cooked up some chicken meatballs… in case we were hungry!

The bad news: Are you kidding me? We did NOT need this much food! Ugh!

Also, I could have done without all the tortilla chips. Yes, they were organic and lacking many of the biggest toxic offenders found in conventional snack foods… BUT, they do not build health. Grain-based foods like this are a noxious stimulus to the nervous system and trigger the physiological stress response. (I did my best to think happy thoughts while I was munching… in an effort to offset some of those obnoxious stress hormones!) I would have been fine with a few chips… but that bowl found its way to me a few too many times! It was the guacamole’s fault! That stuff is irresistible! Guess I better work on finding a vegetable that I enjoy eating with guac!

Toxic news: I indulged in a couple grown-up drinks throughout the pre-game shenanigans and during the game… ok, make that three adult drinks! I was thirsty for a nice ale… so there! I have no remorse over that one today – why bother!

***By the way, when we stray from healthy choices, the biggest problem is not the extra pounds we may put on as a result. No. The more serious problem is that each toxic choice drives that physiological stress response and leads to the 5 pillars of chronic illness: stress hormone release, chronic inflammation, insulin response, decreased sex hormone binding globulin and decreased immune function. It’s not as simple as “Oh, I’ll walk a few extra minutes on the treadmill tomorrow.” That’s the type of dangerous, inaccurate thinking that has gotten us into a mess regarding chronic illness like cancer, diabetes, obesity, heart disease, and so on. It’s not a matter of burning off calories.

That’s why, when we make the choice to stray from pure and sufficient choices, we need to be aware of the consequences and get back on track quickly. The body (and mind) can’t sustain chronic toxic and deficient choices.

Today, it’s time to get back on track with healthier choices and keeping it clean.

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“7 Essential Keys to Shedding Toxic Fat and Unwanted Pounds… The Wellness Way!”

February 5, 2010 By Dr. Mom Online Leave a Comment
coming-soon-BLUE

coming-soon-BLUEI’d like to apologize for not being as regular with my postings as usual in the past week or so.

I’ve been spending most of my “Dr. Mom focused time” on a book I’m hoping to complete within the next week ~ “7 Essential Keys to Shedding Toxic Fat and Unwanted Pounds… The Wellness Way!”

(By the way, this highly inaccurate, delusional fantasy I had of having MORE time once the kids were in school is a JOKE!! Sheesh!)

I love this book! It’s not the huge, life transformation type of guide like my other project, “Life by Design… The Wellness Way” (due to go to print any day now! Woo hoo!) No, this fat loss book is a focused, concise, action-oriented guide to success that is rich with content I haven’t seen in any other “weight loss” book on the market.

When you approach any health topic from the perspective of the Wellness Paradigm and The Wellness Formula, everything’s different… everything makes FAR more sense… and everything works!!

When you follow these steps, you WILL shed excess pounds of toxic fat! Oh, and you’ll get healthier in the process… bonus!!

Once I’m finished with the final 3 chapters, I’ll be recording the entire book (and throwing in some ‘extras’) so that the package will include a CD to listen to as well.

Fast forward a few weeks: I’m so happy and confident with the content of this book that it is actually going to be transformed into an exclusive 6-month members-only club… complete with coaching/mentoring calls and lessons with me and LOTS of strategies and tools for success! I can’t wait!

2010 is going to be a breakthrough year for so many people!!

Anyhow… I’ll do my best to keep you posted on the exercise, nutrition and mindset news and happenings around here, but if you don’t hear from me quite so much in the next few days, you’ll know why!

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Know Your Food Ingredients ~ Mystery Food Revealed

February 2, 2010 By Dr. Mom Online Leave a Comment
CHEESY-CHILI-MAC

CHEESY-CHILI-MAC

A few days ago, I posted a variety of ingredients that make up a common food. These were the ingredients:

Enriched macaroni, dried cheddar cheese, corn starch, partially hydrogenated soybean oil, dried tomato, salt, buttermilk, sugar, hydrolyzed vegetable protein and other natural flavorings, dried onion, dried corn syrup, disodium phosphate, dried garlic, sodium caseinate, citric acid, dipotassium… phosphate, FD&C yellow No. 5 and other artificial color, sodium sulfite and BHA.

The food is Hamburger Helper, Mac & Cheese flavor.

I was thinking of Hamburger Helper (HH) as I made a “soup-ish” concoction last week with left over ground bison. Something about it reminded me of HH as a kid! (See… I have SO many toxicities to overcome as an adult!)

I made “Buffalo Mac Soup”. I cooked some organic macaroni noodles made from rice (easier to digest than whole grains) and added them to tomato soup. I added the left over ground bison from Southwest lettuce wraps a couple nights prior – it was cooked in pure coconut oil, NOT partially hydrogenated soybean oil (!), and combined with onions, black beans, cumin, red pepper flakes, sea salt and pepper. I topped it with some freshly grated organic and raw Jack and cheddar cheeses.

No corn syrup. No artificial colors. No neurotoxic substance like hydrolyzed vegetable protein. Sheesh… what on earth do they DO to food?!

YUMMY! It makes a nice, thick, hearty soup… with emotional ties to HH from childhood!

No, you don’t have to make it with bison! Then again, the name “Buffalo Mac” won’t make a whole lotta’ sense otherwise! I’m sure you can work beyond that little detail!

If you can find grass-fed beef, that’s a HUGE improvement over conventional ground beef. Or try some other wild game. The biggest point is to move away from all the other toxic ingredients and additives in the HH boxed mix. You can skip the pasta all together, which would make this even healthier. Use real foods and real spices for better health and optimal function.

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