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2 Workouts to Keep You Healthy @ Work

Every day one of the most common requests I receive from patients is what they can be doing at work to improve their health. Today’s world consists of A LOT of sitting, and the research keeps getting published about a correlation between longer sitting and decreased quality of life. This is why it’s extremely essential to make sure your body is moving throughout the day to combat the negative effects of sitting, as that lifestyle is not getting any better. 

The movements to combat this are not hard, but require discipline and commitment in order to break the sitting habit. Rumor has it that in the next few years, the government may make it mandatory for employers to give their employees a certain timeframe of standing. This was complete hearsay, but I really hope this is something that comes to fruition as it would benefit employees massively. It would also benefit the employer a lot too because of the deceased risk of injury and taking time off of work because of pain. 

Getting your body moving throughout the day will be great overall, and as someone who likes structure here are a couple things you could do every hour on the hour. There are computer programs and apps that notify you when it’s been an hour, or if you want to do 30 minutes then simply set a timer for every 30 minutes. If you have any questions about any of the movements then go to YouTube and type it in as I’m sure there will be a demo.

Movement #1

8:00 AM – 20 push-ups
9:00 AM – 15 chair jumps
10:00 AM – Walk down 5 floors and up 5 floors
11:00 AM – 25 squats
12:00 PM – Lunch
1:00 PM – 5:00 PM – Repeat above cycle

Movement #2

8:00 AM – 5 floors of stairs up and down
9:00 AM – Sit on a lacrosse ball on your glutes (2 min per side)
10:00 AM – 25 desk push-ups
11:00 AM – Lacrosse ball on pec minor (2 min per side)
12:00 PM – Lunch
1:00 PM – Broom stick passthroughs
2:00 PM – 10 overhead chair lunges per side
3:00 PM – Pigeon pose for 90 seconds per side
4:00 PM – 10 burpees

In our office there is not a lot of sitting, but there is a lot of adjusting and computer work. Since we’re walking around all day the goal is not to do the workout portions, but to focus more on mobility. This is why you’ll find me grabbing bands and doing passthroughs or putting my forearm against a wall and stretching out my pecs. 

The movements above are not the be-all and end-all for office workouts, but should be used as a reference for your day-to-day job. I understand that many of you workout before or after work, but hourly movements to balance the effects of sitting will be important for the long haul. 

If you have your own routine you like to do in the day at the office I’d love to hear it so others can benefit from your successes. 

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Parents (and anyone else): Cut the Crappy Excuses for 2016

I remember almost exactly 1 year ago sitting at dinner with a group of friends and we were all talking about our year. Some talked about their business successes, buying new houses, having more kids, and many talked about the vacations they went on. When I spoke, I talked about how my wife and I had a great travel year of Italy, Key West, LA, New York, and Miami. We went to a lot of concerts and one of the highlights of our year was going to Sundance Film Festival in Park City, Utah. I talked about how I completed the Ironman Florida in November and how in September 2015 I will compete in Ironman Chattanooga. IMG_1853

Once I got done sharing my accomplishments and goals for 2014 and what I expect in 2015, I remember some people saying, “Well, next year you can cut that list in half because of your baby.” Well, if you know me well then you know that someone telling me I cannot do something or will be limited will only drive me harder to push more. Other guys at the table chimed in making remarks about “Working out regularly, buh bye” and “Going on regular vacations, forget about it”. 

We are now in the final week of 2015 and in fact, this has been one of the most accomplished and greatest personal and professional years of my life.

I was blessed in the beginning with Harlow, who has been the greatest joy of all time. Shira and I are some of the luckiest parents in the World to have such a fun and beautiful baby. IMG_0219

Even though Harlow has been an amazing addition, being a parent definitely takes patience and time which patience is not my greatest strength. However, time and managing it is one of my greatest assets and allowed me to accomplish even more for 2015. 

Every October, I set my goals (Personal, Prosperity, People, Play, and Professional) and get them locked and loaded in my brain for the upcoming year. 

In 2015, I achieved so many more goals that I ever could imagine, and many were not even on my list. 

Some of the highlights included: 

  • Speaking for over 400 chiropractors on success in practiceIMG_3463
  • Coordinating a successful nutrition practice alongside Jessica our nutrition advisor
  • Joining a Mastermind group of other people in successful businesses monthly
  • Completing Ironman Chattanooga
  • Starting a 2nd practice in Sandy Springs
  • Traveling to Hawaii, Vieques, Cancun, and Aruba (ALL WITH HARLOW)
  • Completing my book “Eliteness” which releases in 2016
  • Traveling to the CrossFit Games

The fact is many people make excuses for not being able to do things because of kids, and it completely hinders their life. Do some families have reasons because their kid is autistic or has some other neurological problem? Yes! However, over 90% of people have the opportunity and ability to do everything they did before kids, if not more.

The other day I found myself doing a workout with my baby strapped to me and looked at it as a weighted vest.

Video With Baby Workout

Is this article designed to brag and boast about my success in 2015 while having a kid? Not at all and the only people that could think like that are the same people making excuses for where they are personally or professionally while having a kid.

My favorite quote “how you do anything is how you do everything” bleeds into this topic as I have noticed those who make excuses for not living abundantly while having a kid have always made excuses even before kids. The ones who didn’t make excuses beforehand but make them now have become too complacent with their life and are not ready for that next level of growth. 


If you show the Universe you can handle any situation and achieve anything no matter the circumstance then it’ll give you more abundance. I feel the reason I accomplished more in 2015 than I have in any other year is because how much I showed the Universe that nothing can slow me down. IMG_3372

Cut the crappy excuses and make 2016 your best year by going above and beyond what you think you are possible of achieving. 

UPDATE #1

I know many people were looking for an update from Shira, but due to the madness of the new year and things that she is working on, unfortunately that will not happen. Even though she decided not to write the article, I figured I would share a bit about her side and what she experienced from what we talked about. 

First, in 2014 when we found out we were pregnant, we both talked and made a commitment to each other that “Harlow is being born into our life and we are not being born into her life”. Before getting pregnant we read numerous articles and heard lots of scary stories from parents about how life stops when you have a kid. In our mind, we were about to have the greatest gift in the world, so it was important to keep living our lives and doing what we’ve been blessed to be able to do. 

With that commitment in our minds Shira’s primary goal in 2015 was to raise a healthy and happy little Harlow. Whatever came about, she made sure that Harlow was her priority and made lots of sacrifices to allow her to have the best year ever. 

For instance, we take Harlow out to dinner with us a lot and one of us is usually entertaining her while the other eats or trying to put her to sleep while the other eats. Rarely are we able to sit through the whole meal together as a family of 3 without any disturbances. However, this goes back to our commitment of how Harlow is coming into our life and we can’t not go out because of our daughter. 

When we traveled this year Shira would tell you that the vacations to Mexico and Hawaii felt more like trips than vacations. Shira was busy breastfeeding for the majority, sleeping next to Harlow in bed (which does not mean quality sleep), and having to leave the beach early in the day to give Harlow naps. She was not able to snorkel or surf in the mornings, go for morning runs, or have breakfast with the locals. 

Shira would also tell you that working out was extremely difficult for her to do in 2015 because she would feed Harlow in the mornings and give her her morning nap. Before Harlow, Shira would work out 3 – 4x a week, but once Harlow was born she was only able to get in a lucky 1x week. It was definitely not the year of fitness she hoped for, BUT her primary goal supersedes everything. 

What the two of us experienced was completely different, BUT they were in line with our goals and raising a healthy, happy child was her top priority. Shira’s primary goals were not doing an Ironman, opening more practices, writing a book, or anything else beyond raising our healthy and happy little girl. In fact, after what I have seen this year I would say that her goal trumps anything that I put on my resume for 2015. 

The point of my article was not for people to have a negative feeling, but rather to share with parents that having a kid is the greatest thing in the world and that life does not have to stop. In fact, I can now say from experience that the first year of Harlow’s life was one of the greatest years of my life, in which I was watching her develop and grow to the healthy, happy kid she has become. You will constantly hear from other moms and dads when you’re pregnant the same quotes we made that begin with “You’re not going to be able to do…” but know that life does not have to be like that when you have a kid.  

Life and being a parent are what you make of it, and the journey is something I would recommend for anyone considering going on that ride. 

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Here’s your extra $500-$1K: Now Invest in this for 2016!

When describe the way I choose to live my life, the number-one comment I hear from people is, “I can’t afford all of that.”

The way I see it, I can’t afford NOT to live this way.

Let’s take that statement (“I can’t afford all of that!”) and break it down. In reality, many people have thousands of dollars they could use to invest in themselves.

In June 2015, the average gas price nationally was $2.78 per gallon. Today the national average price is only $2.03. If your car has a 15-gallon gas tank and you fill up every other week, that’s an extra $292 you have in your bank account. If you have a 20-gallon tank and fill it every week, you’re saving $779 a year off what you would have paid if gas prices had remained at their level in June.

Another example: Let’s say you purchase Internet service from Comcast or AT&T and pay roughly $150 month. If you switch to another provider who charges less than $15/month, then right there that’s another +$1,000 you can invest in yourself.

My question is: What are you doing with that extra cash? Are you investing it in yourself?

The point of this week’s post is to ask this: if you’ve not been getting chiropractic, massages, supplements, healthy food, or any other healthy thing for your body because of a lack of money, then where is that extra cash going?

Of course, it’s going toward your highest-value items, which may not necessarily involve your health.

With 2016 around the corner, it’s time to assess your health and consider these important questions:

1)    How do I know I’m healthy? (If you say “because I feel good”, then that’s a fail. I’ve known lots of people who felt great one day, and died the next. Sorry to be so intense, but the only way to know you’re healthy is by using an objective measure outside of what traditional doctors utilize.)

2)    What metrics do I use to evaluate my health? (If its blood-pressure cuffs, cholesterol screenings and other baseline tests, then once again, it’s time to start doing A LOT of research).

3)    Am I relying on my MD to keep me healthy? (If so, you are failing miserably. Not because MDs are bad, but because it’s not their job to keep you healthy. That’s YOUR job!)

4)    Can I do everything I want to do, without limitations? (I hope your answer is yes – and don’t use age or genetics as an excuse here.)

If your health is important to you, these questions are vital to answer and deal with.

Take that extra money you’ve been saving from gas, look at your finances, and begin investing more in yourself.

Why do I keep saying “investing”? Because your health and body – and not your 401K, stock options or retail property – are your biggest investment vehicles.

A lot of people have massive 401Ks, huge real-estate portfolios and millions of dollars in stock. They’re also overweight and can barely walk a half-mile without huffing and puffing.

Here are some ways to invest in your health in 2016:

1)    Chiropractic Care – Chiropractic has been an amazing tool for my family and I that keeps all of us healthy. We use chiropractic as a way to keep our nerves free from pressure and allow them to coordinate and control all our functions at 100%. No, we can never tell when we need to be adjusted, but we do it regularly, whether we are symptomatic or asymptomatic.

2)    Massage Therapy – The amount of work and stress we put our bodies through makes massage an amazing tool for keeping our muscles healthy. Massage is one of those therapies that should be used a minimum of once a month.

3)    Acupuncture – For someone (like me) who is always on the go, acupuncture helps relax the body and calm the nerves. My acupuncturist tells me it’s balancing my qi. The practice has been around for thousands of years, and all the Asians use it to keep themselves healthy. If it’s good enough for them, then it’s good enough for me! After all, they say, “success leaves clues”.IMG_472567199

4)    Supplementation – It’s important to find a quality nutritional advisor who can learn about your body and figure out where you have deficiencies. There are multiple ways to determine which supplements you need – but when it comes to actually buying them, make sure they are FOOD-based. Make sure the ingredients and nutrients come from whole-food sources that have not been isolated.

5)    Paleo Meal Service – In my office we take care many of successful people who are extremely busy and constantly on the go. They say the reason they don’t eat healthy food is because of time. One of the best answers to this is to have your food prepared weekly. I subscribe to a weekly paleo meal delivery service that drops off my meals every Monday. The price usually ranges from $10 – $12 a meal and gives me variety. It also saves me TONS of time from not having to cook.

6)    Gym Membership – If you’re like me, then working out at home is extremely difficult. It’s hard to get motivated at home. It’s essential for me to be in a group setting to keep me on track and pushing harder. For 2016, think about joining an exercise group and pushing your body even harder than you push it now.

 

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Ever wonder, how professional athletes think when they workout?

Every time I walk into the gym, I never know what the workout will be until I look up on the TV screen in the front and see it. 

This past Friday was a brutal one and one that when you see it makes you think about walking out. 

The workout was: IMG_2909

* 21 – 18 – 15 – 12 – 9 – 6 – 3 (Shoulder to Overhead @ 155 pounds, back squat @ 155 pounds, and then 20 double under (jump the rope two times through). 

When you add everything up it comes out to a total of 84 reps of shoulder to overheads, 84 reps of back squats, and then 140 double unders. 

I knew this was going to be a bit tougher on me since the weight was a little on the heavier side and something that I had to pace very well. The clock counted down to zero and the workout began with the 21 shoulder to overheads. 

As I got to round 18 I could already feel myself fatiguing and my pace slowing down. There were thoughts in my brain of stopping the workout early as it was extremely challenging and one that I felt was going to take forever. 

Once I reached round 15, I was going slower and at that moment, which I have done in the past as well, I realized why the professionals are the professionals. 

These professionals DO NOT have that thing that slows the average person down called “the Threshold.” In 2016, I have my book “Eliteness” coming out and it takes everything I have ever learned from elite professional athletes on their lifestyle and boiled it down to 9 simple steps. 

One of the things these athletes did not share but something I see in them is this threshold and how when they work out or do their sports there is no slowing down and their brains are missing that factor to do that for them. 

When average people like you or I work out, we reach a certain point and our brains shut down telling us to go slower. We feel the fatigue setting in and automatically our body slows down but it does this to keep us healthy and not get sick or injured. I have seen this in not only in functional training but also when I was doing my Ironman training. The professionals have that thing that we don’t have and this is a huge separating factor for why they are at the level they have achieved. 

The workout ended up taking me 25 minutes to complete but had my brain been wired like a professional athlete it may have taken me less. 

Whether you want to be a professional athlete or not the point is “the Thresholds” exist in all areas of our life beyond the gym. Many of you begin to get close to success in business then fear or some other emotion gets in and you slow down. Many of you get close to that relationship success but then you give up. In today’s world I see lots of people who work for numerous corporate companies and as they become closer to promotions and raises they end up leaving. 

That “Threshold” applies to everywhere and until you can begin to recognize it then it will work against you. Begin to look at your fitness life and watch how you think you can do a certain number of reps, weight, or time BUT if you gave it that small push you may have been able to do more. We all think we have a certain level of potential but the fact is there is MUCH more than we even know. 

Begin to pay attention to different areas of your life and see how you can break through that Threshold for more success in 2016. 

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Are you one of these 75% Americans?

In the past two weeks there has been a lot controversy and media attention given to the pharmaceutical drug industry. 

On November 17, the American Medical Association (AMA) released a statement that they would like to begin the ban of advertising pharmaceuticals on television. The CapsulesUnited States and New Zealand are the only two countries in the World where advertising on TV is legal and the AMA has finally decided to step up. The amount of hours a person will watch of pharmaceutical drug commercials before 18 is in the 5 figures. Also, the United States makes up 5% of the world’s population which means we should be consuming between 5 – 10% of the drugs produced. Sadly, the United States is consuming between 75 – 80% of ALL drugs produced so the AMA is right there is DEFINITELY a problem.

I have had this discussion with many of my medical doctor patients and they all agree it’s preposterous that these companies can advertise to the layperson. They said what they see happening is patients coming to them saying, “Hey doc, I think I need to take that drug I saw during XXXX commercial on Monday night.” The educated and intelligent medical doctors who will do what is right for the patient would rarely write the script but sadly many will do what the patient says and write the script. This means they are doing what the patient WANTS and not necessarily what the patient NEEDS. Many doctors I have spoken with do this because they say the patient will go to another doctor or the patient will complain and they don’t have time to deal with that.

In my practice, the reason our results and satisfaction scores are so high is that we tell the patient what they NEED to hear and not what they WANT to hear. Many of my patients when they first come in want quick and fast relief, which is common in our World, but the fact is healing takes time. Anything or any process in the World that is successful always requires time. 

When evaluating your doctors or any professional you work with it’s important they are giving you the information on what you NEED and not just what you WANT. 

Do I always love what my accountant says? No! Is he right? Yes!

Do I always love what my nutrition advisor (Jessica) says? No! Is she right? Yes!

Beyond what the AMA has stated, Macklemore and Ryan Lewis came out with a new song called “Kevin.” This song’s main lyrics: 

“Doctor, please, give me a dose of the American Dream

Put down the pen and look in my eyes

We’re in the waiting room and something ain’t right

All this is on you, we’re overprescribed”

The song discusses the state of the average American lifestyle and how we take one drug for a problem but then another drug for the side effect of the primary drug.

Are all drugs bad? No!

The problem happens when people subsidize pharmaceutical drugs for their lifestyle problems of poor diet and lack of exercise. Here is an important article I wrote a couple weeks ago about how we can become our best doctor. – http://draustincohen.com/how-to-assemble-your-healthcare-team/

This is not my traditional ‘to-do’blog post but it is more of a wake-up call to many of you who could be going down this rabbit hole. As we approach the New Year and many of you have great health goals, I want you all to know I am here for you. Whether it’s on Facebook, Instagram, or email please let me know how I can be of service, and if you live in Atlanta I’d love to see you in the office. 

One thing I have noticed is people are their healthiest when under chiropractic care and usually I find the better people feel the more inclined they are to take care of their health.

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How I Put on 10 Pounds of Muscle in 30 Days

Between 2009 and 2014, I was solely focused on CrossFit and eating paleo. In 2014 I got my weight to around 185 pounds, up from 155 pounds in 2009. At 185, I was at my goal weight, and had roughly a 5-7% body fat percentage. I could squat 355 pounds and my lifts for other movements were pretty heavy in mydesignrelationship to my bodyweight I could go about my daily life, bend over, squat, and pick things up with no aches or problems, because functionally my body was strong and fit. In fact, as a chiropractor, being in good functional shape helped me with my very physical job. Adjusting many people throughout the day can be tiring, and getting my body in tip-top condition helped to reduce the soreness and overuse injuries I could feel coming about.

Fast forward to September 27, 2015: I completed Ironman Chattanooga and finished my 18 months of brutal Ironman training. I weighed only 168 pounds. In a short 18-month period – from April 2014 to September 2015 – I lost almost 20 pounds and rediscovered my scrawny pre-2009 body. 

During those 18 months, it was tough to watch my muscle melt away and begin to see boney structures – such as a more pronounced ribcage – take its place. I knew right after the race that I would recommit to regaining that 185 pounds. 

I did it by focussing on 3 keys strategies. By integrating them, I have now gotten back to 177 pounds and am slowly making my way back to my goal weight. 

1) Work out 5-6 Days a Week

My gym schedule has been pretty aggressive, and I plan to keep it this way until March 2016, when I’ll begin to train for Escape From Alcatraz. One of my biggest challenges at the gym is discovering my new one-rep maximums, as I lost roughly 20% of my former Olympic and power-lift abilities. My typical week’s schedule now looks like:

Monday = 7:30 p.m. Workout
Tuesday = 6:30 a.m. Workout
Wednesday = Day Off
Thursday = 5:30 a.m. Workout
Friday = 6:30 a.m. Workout; 9:00 a.m. 3-mile run
Saturday = 3-mile run
Sunday = 8:30 a.m. Workout

People think I’m crazy for all working out so much, but it keeps me functioning at high levels and able to accomplish everything I do in a day. 

2) Went From High Carb/Sugar (Crap) —> High Fat/Protein (Paleo)

When I undertook 18 months of Ironman training, my workouts ranged from 90 minutes to 6 hours in length. I was putting in roughly 11-15 hours of endurance work per week and my high-fat, high-protein diet was not working for me. I felt tired and grumpy at the end of the day. I definitely noticed a loss of energy when following the paleo diet during Ironman training. Eventually I gave in, and during long bike rides or runs I began to eat Gu’s, wafers and other high-sugar and artificially sweetened products to keep me balanced. It was tough, because it went against everything I wanted to put in my body – but it helped me survive those long runs and rides.

Literally the day after my race, on September 28, I returned to a paleo diet, in which you avoid dairy, grain, and sugar. In the past month I’ve had pizza twice, two alcoholic beverages, and maybe a little sugar on someone’s birthday, but nothing extreme or on a regular basis. 

Two weeks ago, I spoke about how going back to paleo made me lose my cravings for sweets and sugars. 

I have not counted calories or written down my food intake in a journal, but I have been very disciplined about eating extremely clean and staying away from grains and sugars. 

When my book Eliteness comes out in 2016, I’ll explain more about this diet and protocol – but for blogging purposes, here’s a sample day for me: 

A.M. Pre-Workout 

Vanilla collagen bar from Bulletproof Inc.

A.M. Breakfast

4 – 5 organic eggs or
Steve’s PaleoKrunch (Original) or
Steve’s PaleoCereal (Cinnamon)

Lunch 

Salad or vegetables with pasture-raised chicken or grass-fed beef

Dinner 

Salad or vegetables with pasture-raised chicken or grass-fed beef (I eat greater amounts of beef at dinner)

Throughout the day I may snack on almonds, but only on a limited basis, as eating is pretty hard to for me to do during the day (because we’re busy seeing patients). 

3) Supplement Protocol

Ben Greenfield is someone I follow for health advice and hacking my body to reach its potential. Recently I was reading one of his e-books and began to take everything he suggested in terms of a muscle-gaining regime.

The only supplements I took during Ironman training were from Standard Process. They help with joint inflammation, heart regulation, and adrenal fatigue. My training goals were to stay healthy and injury-free, and prevent any long-term damage to my body. I didn’t care about putting on muscle, lifting more weight or becoming a better athlete.

Now that I’ve returned to CrossFit, my workout supplement protocols have changed:

Pre-Workout Supplements

* 3 Millennium CRE-02 Creatine
* 1 Beta Alanine (NOW)
* 1 Carnitine (Thorne Research)
* 3 BCAA’s (MAP)

Post-Workout 

* 1 scoop Stronger, Faster, Healthier Recovery with coconut water

These are the 3 major lifestyle changes I’ve implemented. I plan to stick to them for a long time. My goal would be to get back to 185 – 190 pounds, and then hover around that weight. I have no desire to gain add much more weight and muscle. 

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Why Meditation is Your Fountain of Youth and How to Meditate Easily

This past weekend I spoke at CrossFit Rockdale in Conyers, GA, about specific strategies on becoming a better athlete. I talked about supplements, the primal/paleo lifestyle, mobility movements, creating better mechanics, and also the mental aspect of being an athlete. CFR2

Someone asked a question about meditation, and this took us into a huge discussion on: 

* How to meditate.
* When to meditate.
* How to make it simple.
* How it can be quick.
* Why you should meditate.

This created major awareness for the group on how simple and easy it can be to perform meditation if you know the right steps. 

When I first heard about meditation I thought it was completely bogus and something I would not be able to do. My attention span is extremely short and I am always moving on to the next thing, so I believed that sitting still for 30 minutes and thinking of clouds taking my thoughts away would be extremely challenging for me. 

A few years went by with zero meditation, but as I kept hearing more and more of the benefits I began to do more research. I found out about a type of meditation called ‘guided meditation’, and this was a game changer in my life. Guided meditation is when you sit still, put on headphones, and listen to someone guide you through an exercise of meditating. Sometimes they guide me to the beach, through the forest, or take me to my happy places, but guided meditation always allows me to focus on the voice speaking instead of sitting still and doing nothing. 

Most of the time I meditate before bed, and it can be anywhere from 5 minutes to 45 minutes. The key is finding the right voice that works for you and using the right protocols. 

All of us want more in our life, whether it’s better relationships, more money, increased happiness, less stress, or a happy career. 

Guided meditation helps you unlock those potentials for your life and become a more relaxed and stress-free individual. 

If you go to pubmed.com, which is the mecca for finding researched articles, and type in ‘meditation benefits’, you will find a plethora of positive research showing how beneficial meditation can be when done on a regular basis. 

Here is the best way to learn to meditate: 

1) Go to “YouTube.com.
2) Type in “Guided Meditation and XXXXX’. (I usually do stress or sleep depending on my day).
3) Find a video with the duration you would like, such as 5 minutes or 45 minutes.
4) Click Play and enjoy

This is how easy it is, and you can see when I typed in “Guided Meditation and XXXX”how many search tabs came up showing what most people use it for. 

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Your Fall/Winter Sickness Began Last Weekend – Prevention Tips

For many, this week marks the beginning of the downturn of their seasonal allergies, sicknesses, and flu-like symptoms. Coincidental? I think not.IMG_3909 (1)

A few days ago many of us were busy trick-or-treating with our kids, loading up on candy and partaking in other gluttonous behaviors. This tends to be the time when many people begin eating more ‘heavy’ and unhealthy foods while drinking an increased amount of adult beverages due to all the holidays and sporting events over the next couple of months. 

This also becomes the time when the cold starts to come in, so more people tend to be staying indoors and not getting their regular workouts in. When people are indoors more, their vitamin D levels begin to sink, which is dangerous because strong vitamin D levels are linked to a healthy immune system. 

Along with the cold weather and less exercise comes the ‘busy’ season for many people, and with ‘busyness’ most people become more lackadaisical about fitness.  

I see this year in, year out, but my patients that recognize the busyness and unhealthiness that often occurs from November to February tend to be proactive with those measures. 

It’s EXTREMELY important – and I cannot emphasize this enough – to be completely committed to your health over the next 4-5 months. 

Will life get busy? Yes! However, this is the time to not get slack and give up on all the hard work you have put in all year. 

FullSizeRender (6)Some of the big recommendations I have shared on my Instagram account @draustincohen are the big 5:

1) Keep working out at least 4 days a week to keep your heart rate up and not let your body weaken.

2) Make sure your body is loaded up with plenty of vitamin D – this number can easily be checked by your local lab. 

3) Keep your body aligned so it’s performing at its best and make sure not to get lazy with your chiropractor visits.

4) Stay hydrated and make sure you’re drinking plenty of water even though its not as hot outside. 

5) Add in some greens such as chlorophyll, spirulina, or a form of phytoplankton to stay up on all your greens and antioxidants. FullSizeRender (7)

These are going to be my 5 go-to’s as far as trying to avoid staying sick and taking time off over the next few months. Fortunately, over the past 8 years of following those steps I have not missed 1 day of work for any sicknesses. 

Please comment or post any tips or strategies you use to prevent getting sick during the fall/winter season. 

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Why My Daughter Harlow Sees a Chiropractor

Many people come in and out of the office, and one thing they see that surprises a large number of them is just how many babies and children are getting adjusted. 

Is a baby or child adjustment the same as an adult adjustment? No way! There is very little force, if any, but the goal is the exact same. The goal is to protect the brain and spinal cord and make sure there is no pressure, allowing the body to perform at 100%. The aim is to do this from birth so they can experience what it is like to be at their healthiest without pressure on their nervous system while growing up. IMG_5484

We have been taking our daughter Harlow to a pediatric chiropractor, Dr. Savy Irby in Atlanta, since birth, and her progress has been amazing. Harlow never had any symptoms of anything wrong when she started, but our goal is to keep it that way. 

Fortunately, she has never had an ear infection, been colicky, sick for more than 24 hours, or had any digestive problems including acid reflux. We take her to get adjusted between 2 – 4 times a month depending on many factors, but instead of waiting for something to be wrong we want her to experience her truest health potential from the beginning. 

One thing that’s awesome to see when parents bring their children in early is how their health transforms, and how less sick and happier they become. I have seen kids with chronic ear infections who have been through surgery get help, babies with acid reflux feel better, and colicky babies get adjusted and instantly calm down. 

The spine is delicate when growing up, and the amount of falls Harlow will have while learning to walk will be in the thousands. Also, the birthing process itself is extremely stressful on the body, whether it’s done by cesarean, with drugs, or all natural. IMG_3546

Our family’s philosophy when it comes to health is to always be proactive and never wait for problems to happen before taking care of ourselves, but doing so before something is wrong. I have seen too many people get sick or pass way with no warning signs and our families philosophy is to do everything to be our healthiest. 

Many people live reactively, which means they wait until a problem exists before they see somebody or do something positive for their health. 

I talked last week about having a Lifestyle Team of people who care for you regularly, and these are people you see while you feel great. I talked about how amazing medical doctors are, but they are there for when we have a problem, and so it’s up to us to create better lifestyle patterns to prevent us from needing to see them.

I know my daughter will grow up in a world of lots of sports activity, tons of texting, and frequent computer usage, so our goals right now are to give her the winner’s edge to be her healthiest from birth. 

If any of you have any children you would like us to check then please reply, as this Saturday, October 31st, Dr. Savy has blocked off her entire schedule to assess kids complimentary for newsletter readers. 

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Acupunc

How to Assemble Your Healthcare Team

If there is one thing I have learned over the past 10 years of being submerged in the healthcare world, it’s that in order to be healthy there is only one person responsible, and that is YOU. 

I see many people day in, day out who think that because they have the “greatest”doctors, that those doctors are responsible for their health. Wrong! 

Those doctors are the best and there for you in crisis situations, but they are not there for you and your lifestyle problems. For example, if you eat doughnuts, ho-hos, and drink diet colas all day and go to your doctor for high cholesterol, then their responsibility is to treat your high cholesterol. Is it their responsibility to sit down with you and ask you about your diet, then put you on an anti-inflammatory diet including a high omega-3 cycle to raise HDL and lower LDL? No. You created a problem from your lifestyle, and your medical doctor’s only job is treat your problem, not look at the cause unless they are integrative medicine, which is not the norm. 

This is why myself and my family have made it a point to not only have good medical doctors on the sidelines in case something goes wrong, but more importantly to have good lifestyle professionals. We want people on our team that play the game of life with us and keep us healthily living out our potential. By seeing these professionals I am able to hopefully prevent myself from being forced to visit my medical doctor, because I am working on my own health and taking responsibility. 

We call these people our Lifestyle Team, and if you look at our credit card bills you won’t find a lot of retail shopping, going out to bars, or high cable/internet bills, because our values lie in our health. We don’t find value in shopping, going out for drinks, or having the platinum Comcast plan, but rather in taking care of our health because we know it’s the only one we will get. 

Many of you will say “It’s too expensive to do all those things,”but if you really looked hard at where your money went you may realize that there is always extra to put towards a Lifestyle Team. Check your cable bills, bar tabs, restaurant bills and shopping statements, and usually you will always find enough for the best investment, which is the investment in your health. 

Our Lifestyle Team

1) The first one is hopefully obvious, and it is that my family and I (including my baby Harlow) get adjusted regularly at least 2-4 times a month. We see a chiropractor as well to keep our nervous system clear of interference, allowing our bodies to function at 100%.Health

Fortunately my daughter has not been sick nor had any ear infections, colicky, or acid reflux, and we attribute that to her regular adjustments of keeping her spine clear.

Many of you know how aggressive I am with working out and training, and fortunately I can say I have been injury free and able to do the things I want without limitations because of chiropractic.

My wife post-baby has been feeling great and really enjoys chiropractic as a way to get her body realigned so her spine and hips don’t become issues in the long term. 

2) The other key player on my Lifestyle Team is my massage therapist, who I see twice a month. As stated earlier, I put my body through the ringer and work it pretty hard, so making sure my soft tissue and muscles are activated and flushed of toxins is extremely important for me to feel my best.

Massage is also a rare time when I get 90 minutes to think about nothing, do nothing, and become aware of my body. It helps to check in and see where am I working out too hard or where there could be muscle imbalances. 

3) A player who I have had on my team for 2 years and who I unfortunately took some time away from during Ironman training is my acupuncturist. I usually go once a month to balance my energy and when I walk away I feel extremely relaxed. Acupunc

People always ask me “Do you feel a big difference?”, and the honest answer is “not really”, but it’s one of those things that I know is good for my body. Many of us take supplements, and do we feel a difference? No, but we know that it is good for us and the right thing to do. Acupuncture has been around for thousands of years, and some of the healthiest cultures in the world use this as their primary provider. My philosophy is, success leaves clues, so follow what the super healthy are doing and jump on the bandwagon. 

4) The final player on my team is my nutritional advisor, who fortunately works in my office. She not only gives me guidance on certain foods to eat, but uses muscle testing to determine if the supplements I take work with my body or against it. She has me on a regime protocol of supplements to heal my body from the undue stress I put on it day to day. 

I know our society is used to seeing doctors when something is wrong, but your Lifestyle Team is there to help you be preventive while everything is right. This mindset is completely different thinking, but I see these results every day, as my patients who are more proactive with all areas of their health are much healthier than the reactive ones.

The fact is that ALL of us will get only one life on this earth, so why not be proactive and live it to the max? If doing these things can have me playing with my daughter when I am 70 years old, then it was all completely worth it.