For practical applications, you can still have your “breakfast,
lunch and dinner” but make the serving sizes less, add a “snack” in the mid morning and the mid-afternoon. And as I said above, I am a firm believer in limiting your carbohydrates to either breakfast or before/directly after exercise. It is never a good idea to “bulk-up” on the pasta at dinner time. Another recommendation, that I make to patients is to limit your consumption of breads, I truly think that breads are the silent diet killer. And my last and favorite diet recom- mendation is to schedule a cheat day once a week. Whether it is a special dinner date, take-out pizza or a night out with friends; allow yourself this once a week indulgence. It is good for both your psyche and shakes up your metabolism as well.
Exercise Programs When beginning any exercise program I recommend “slow,
steady and easy” in the first 1-2 weeks. I see too many patients that get a bit overzealous in the beginning and go extremely hard and do too much. This only leads to you being overly sore, potentially causing an injury and more than likely discouraging you from returning to the gym. I tell patients that initially the intensity should feel “almost too easy” like you are “just going through the motions with a little effort.” In the beginning stages, the risk of “overtraining or over doing it” can easily lead to injury and then a call to your friendly neighborhood Chiropractor. If your goal is to lose weight you truly need to perform a combination of both cardiovascular exercise and weight training to achieve the greatest success. Most of the scientific exercise litera- ture tells us that in order to truly benefit from exercise you need to commit at least 3-4 times per week, I recommend 4. That doesn’t mean you can’t do more if you wish, but for beginners I would stick with 4. There are a few simple “keys to success” that I recommend and have lived by for many years: 1) Frequency, or how often you go to the gym, 2) Intensity, or how much effort you put into train- ing, 3) Consistency, keeping up the effort week in and week out, 4) Nutrition, I think we have covered this one and finally 5) Rest, get a good night’s sleep. If you have been off the “exercise wagon” for a while or truly
have never been in a gym before I recommend you first give your doctor a call and stop in for a quick check-up and get the ok. Once you get the green light, start by only doing cardiovascular exercise and stretching for the first few weeks. For instance, warm-up on a bike for 4-5 minutes, stretch and then ride the bike for another 5-10 minutes and finish by stretching again. As your fitness improves, increase the amount of time you spend on the machine. Once you are able to perform a full 20 minutes of continuous exercise, it is
Do you want a doctor who takes time to really listen to your concerns?
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“Using multiple modalities along with her innate skill as a doctor and healer, she was able to fix what others could not. Dr. Pollock has a big, big heart and soul to match her phenomenal ability.”
—Michelle Patrick, LMT
Dr. Wendy Pollock DC, CCH Phone/Skype Consults Available
83 India Street Portland, Maine 04101 (207) 370-8330
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inner shores
•chiropractic •homeopathy •attunement
Wendy Pollock DC, CCH
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