Movement Mastery: Stay Active, Stay Injury-Free

The Frustration of Injury

There’s nothing worse than being sidelined by an injury. The frustration of missing out on the activities you love—whether it’s lifting, running, playing sports, or just staying active—can be overwhelming. It’s not just the physical pain; it’s the mental toll of feeling stuck, losing progress, and wondering if you’ll ever get back to doing what you enjoy.

Take Control of Your Movement and Your Future

The truth is, most injuries don’t happen by accident—they happen because of small weaknesses, imbalances, and poor movement patterns that build up over time. But here’s the good news: you can do something about it before it happens.

That’s why we created Movement Mastery, an injury mitigation program designed to help you move better, get stronger, and reduce your risk of injury before it takes you out of the game.

🔹 What Movement Mastery Focuses On:
✔️ Improving foundational movement patterns
✔️ Identifying and correcting strength, mobility, and stability imbalances
✔️ Building resilience so your body can handle the demands of an active lifestyle

Who Is This For?

If you love being active and want to keep doing what you enjoy—without setbacks—this program is for you. Whether you're an athlete, weekend warrior, or just someone who values staying strong and mobile as you age, Movement Mastery will help you move with confidence and reduce your risk of injury.

Your Next Step

Don’t wait until pain forces you to stop. Take control now. Join Movement Mastery and build the foundation for a stronger, more resilient body.

Spots are limited—book a consultation today and find out how this program can keep you injury-free and active for years to come.

📅 Schedule Your Consultation

Stop Playing Pickleball Through Pain—Before It Gets Worse

If you’re feeling shoulder pain, knee aches, tennis elbow, or low back pain from pickleball, don’t wait until it takes you off the court.
Schedule a consultation now and stop the injury before it becomes something you can’t play through.

Pickleball is fun, social, and addictive but it’s also one of the fastest-growing sources of injuries in adults over 35. Players tell themselves they’ll just “push through,” but here’s the hard truth:

The longer you ignore pain, the bigger the problem becomes.
Small issues turn into chronic issues. Chronic issues turn into sidelining injuries.
And once it reaches that point, no amount of stretching or rest fixes it quickly.

Why Pickleball Players Get Hurt (And Why Rest Isn’t Enough)

At Health Shift in San Diego, we see the same frustrating pattern over and over:
People love the game but keep getting hurt because they don’t have the strength foundation their body needs to support the demands of quick lateral movement, lunging, rotation, and rapid deceleration.

Traditional fixes like rest, stretching, icing, or doing more HIIT workouts don't stop the cycle. In fact, HIIT + lots of pickleball is a recipe for overuse injuries, not prevention.

If you’re feeling pain now, this is your wake-up call.
Don’t wait until you CAN’T play.
Take action now and prevent the injury from becoming permanent.

The Real Solution: Strength Training Designed for Pickleball

The #1 way to reduce pickleball injuries is proper strength training—not more cardio, not more stretching, not more “playing through.”

When done correctly, strength training:

• Builds muscle support around your joints

• Improves balance and stability

• Strengthens tendons and connective tissue

• Helps your body absorb stress and quick movement

• Reduces the likelihood of recurring pain

This is what keeps you on the court, playing confidently and pain-free.

Want to see where your weak link is? Book your session now.
Don’t keep guessing. Don’t keep waiting. Don’t keep hoping it will “go away.”

How Health Shift Helps Pickleball Players Stay in the Game

If you already have pain, we don’t just get rid of it—we fix the root problem.

Our approach includes:

• A functional movement analysis

• Rehab for your specific injured area

• Strength programming tailored to pickleball demands

• Core stability and rotational control training

• Progressions that rebuild durability without overloading you

You don’t need to be an athlete.
You don’t need to be 25.
You just need the right plan, the right coach, and consistency.

Your age is NOT a limitation—poor strategy is.
Strength is trainable at any age. Movement is coachable at any age. Healing is possible at any age.

Don’t Let Your Injury Decide When You Stop Playing

Pain is not a normal part of pickleball.
You are not “too old” to recover.
And your injury is not going to magically get better if you keep ignoring it.

If you love pickleball and want to keep playing without pain derailing your progress, that first step starts now.

Schedule your consultation with Health Shift today and learn how to move better, get stronger, and stay on the court for years to come.

Controlling Your Blood Sugar Can Improve Your Health

Are you looking to improve your health and vitality? Controlling your blood sugar is a critical step towards feeling your best. As a San Diego nutrition coach in the San Diego area, I’m here to help guide you on your journey to balanced blood sugar and overall wellness.

Book a free consultation with Dr. Daniel Cordero, D.C. today, and take the first step towards better health!

What is Blood Sugar?

Blood sugar, also known as blood glucose, is the body’s way of transporting fuel to our cells. A constant stream of sugar in the blood is essential for survival. A normal fasting blood sugar range is between 70mg/dL to 100mg/dL. After a meal, blood sugar can temporarily spike to 250-300mg/dL, but consistently high levels above 200mg/dL are dangerous and can lead to various health issues. To improve your health, aim to keep blood sugar levels within a normal range. Want to learn more about how to do this? Contact me for a personalized consultation today!

How Does Our Body Use Blood Sugar?

• The Muscular System: Muscles are the largest consumers of glucose in the body. When we exercise, our muscles use stored sugar for fuel, and as these stores are depleted, blood sugar replenishes them to provide continued energy.

• The Liver: The liver plays a crucial role in maintaining blood sugar balance by storing and releasing glucose. When we haven't consumed enough carbs, the liver releases its stored glucose to ensure our muscles and organs receive the necessary fuel.

• The Brain: The brain relies heavily on glucose for proper functioning. Blood sugar levels that are too low or too high can affect brain function, including problem-solving, mood, athletic performance, recovery, and memory.

Positive Aspects of Controlling Your Blood Sugar

Controlling blood sugar is crucial for overall health and well-being. Here are some of the benefits:

• Improved Energy Levels: Stable blood sugar prevents energy crashes and keeps you feeling energized throughout the day.

• Enhanced Mood and Mental Clarity: It reduces mood swings, irritability, and brain fog, leading to better focus and productivity.

• Weight Management: Regulating blood sugar helps prevent excessive insulin spikes, reducing fat storage and supporting weight loss.

• Reduced Risk of Chronic Diseases: Consistent blood sugar control lowers the risk of Type 2 diabetes, heart disease, and other metabolic conditions.

• Better Digestive Health: Balanced blood sugar helps maintain proper digestion and reduces cravings for sugary or processed foods.

• Improved Sleep Quality: Prevents nighttime blood sugar dips or spikes, leading to better, more restful sleep.

• Healthy Skin: Stable blood sugar levels can help prevent skin conditions like acne.

• Long-term Vitality: Effective blood sugar management reduces the risk of nerve damage, kidney problems, and vision issues.

If you're ready to reap these benefits, consider scheduling a session with a San Diego nutrition coach in the North Park area to get started!

Negative Aspects of Not Controlling Your Blood Sugar

Failing to control blood sugar can have significant negative consequences:

• Frequent Energy Crashes: Leads to fatigue and a lack of motivation.

• Increased Risk of Type 2 Diabetes: High blood sugar is a major risk factor for developing diabetes.

• Weight Gain and Difficulty Losing Weight: Insulin resistance from high blood sugar promotes fat storage, especially around the abdomen.

• Higher Risk of Heart Disease: Causes inflammation and damage to blood vessels.

• Mood Swings and Mental Fog: Can cause irritability, anxiety, and difficulty concentrating.

• Poor Sleep Quality: Disrupted sleep due to high or low blood sugar levels.

• Weakened Immune System: Impairs the body’s ability to fight infections.

• Damage to Organs and Nerves: High blood sugar can cause serious complications affecting the kidneys, nerves, and eyes.

• Increased Hunger and Cravings: Leads to a cycle of poor eating habits and difficulty managing weight.

Utilizing Continuous Glucose Monitors (CGMs) for Your Health Goals

CGMs are a valuable tool to help you manage blood sugar levels more effectively:

• Understanding the Glycemic Response: CGMs provide insights into how different foods affect your blood sugar, helping you make smarter dietary choices.

• Optimizing Meal Timing and Composition: Adjust your meals to prevent spikes and crashes, promoting stable blood sugar levels.

• Personalized Feedback and Accountability: Get real-time data on your blood sugar levels, allowing you to make informed decisions and stay motivated.

• Tracking Progress and Adjusting Strategies: Regular monitoring helps you refine your approach to achieve long-term success.

Ready to take control of your blood sugar and improve your health? Book a free consultation with Dr. Daniel Cordero, D.C. today and start your journey to a healthier, more balanced life!

What Fitness Coaching Service is Best for Me?

‍Introduction:When starting or upgrading your fitness routine, one of the most important decisions you'll make is choosing the right fitness coaching service. There are three main types of fitness coaching services to consider: personal training, group fitness, and online coaching. Each option caters to different needs and goals, so how do you know which is right for you?

Before we dive into the differences between these services, take a moment to answer a few important questions about yourself:

1. Are you self-motivated?

2. Do you have experience with lifting? Can you perform basic movements like squats, deadlifts, and upper body push/pull exercises correctly?

3. Do you need extra attention because of a past injury, because you’re a beginner, or because you need accountability? Do you prefer not to work out in a group? Do you have a specific fitness goal that requires tailored attention? Or would you rather not think about planning your own workouts?

Now that you have those answers, let’s break down the options and see which fitness coaching service fits your needs best.

1. Personal Training: Individualized Attention and Accountability

Best For:

• Beginners who need help learning proper techniques

• Individuals with specific fitness goals

• Those with past injuries who need exercises modified

• People who need accountability and prefer one-on-one guidance

Benefits of Personal Training:

• Personalized Coaching: A personal trainer provides individualized attention, helping you learn exercises based on your fitness level and learning speed.

• Tailored Program: A personal trainer designs a fitness program specifically for you, which can be adjusted as your needs evolve.

• Focus on Your Goals: Whether you want to lose weight, gain muscle, improve mobility, or rehab an injury, personal training focuses solely on you.

Considerations:

• Cost: Personal training is often the most expensive option, but if you want to achieve your fitness goals quickly and efficiently, it’s well worth the investment.

Conclusion:
If you need personalized attention, motivation, and support in achieving your goals, personal training is the best option for you.

2. Group Fitness: Motivation and Social Interaction

Best For:

• Those who enjoy working out in a group setting

• Individuals with at least a moderate fitness skill level (able to perform squats, deadlifts, and push/pull exercises correctly)

• People who can motivate themselves to attend class

• Those without injuries that require special attention

Benefits of Group Fitness:

• Social Environment: Working out with others can be motivating and fun.

• Affordable: Group fitness classes are generally more affordable than personal training sessions.

• Pre-Planned Workouts: You don't have to think about what exercises to do; the instructor leads the class with a set routine.

Considerations:

• Less Individualization: Group fitness programs are designed for the group, so they may not address your specific needs, goals, or any injuries.

Conclusion:
If you thrive in a group environment, have a moderate level of exercise experience, and don’t need individualized attention, group fitness is an affordable and motivating option.

3. Online Coaching: Flexibility and Self-Motivation

Best For:

• Individuals who are self-motivated and disciplined

• People with a basic knowledge of exercise techniques

• Those who don’t need hands-on accountability

• Fitness enthusiasts or trainers who are comfortable with biomechanics

Benefits of Online Coaching:

• Flexible Schedule: You can work out on your own time, without having to coordinate with a trainer or class schedule.

• Affordability: Online coaching is often more affordable than in-person services.

• Guided Programs: Online coaches provide workout plans and check-ins, so you can still receive professional guidance without the need for in-person training.

Considerations:

• Self-Motivation Required: You need the discipline to follow the program on your own and ensure you're performing exercises correctly.

• No Immediate Feedback: Without someone watching your form in real-time, there's less direct guidance compared to in-person training.

Conclusion:
If you’re experienced, self-motivated, and comfortable working out on your own, online coaching offers flexibility and affordability while still providing structured workouts.

Final Thoughts:Choosing the right fitness coaching service depends on your personal preferences, fitness level, and goals. Whether you need the hands-on guidance of personal training, the camaraderie of group fitness, or the flexibility of online coaching, there’s a service that’s right for you.

Call to Action:
If you're still unsure which option is best for you, I’m here to help! Contact me for a free consultation and let’s find the perfect fitness coaching solution for your needs. Don't hesitate to ask any questions in the comments below.

Next Blog Preview:
Be sure to check out my upcoming blog post where I'll delve into common questions about nutrition and exercise, and which one to focus on.

Understanding Personal Trainer Costs in San Diego – Finding the Right Fit for Your Health Goals

Understanding Personal Trainer Costs in San Diego – Finding the Right Fit for Your Health Goals

If you’re considering hiring a personal trainer for weight loss or aging in San Diego, understanding the costs involved is a crucial part of making the right choice. The price you pay reflects the quality, experience, and dedication of your trainer, along with the type of service offered. As a personal trainer and chiropractor with over a decade of experience, I’ve worked with numerous clients who come in initially for pain relief and injury recovery but stay for the fitness and maintenance benefits. For those interested in personal trainer services in San Diego, here’s an overview of what you can expect and why investing in the right trainer could make all the difference.

Schedule a free consultation

Personal Trainer Costs in San Diego: What to Expect

In San Diego, personal trainer prices can vary significantly based on the trainer’s qualifications, experience, and specialties. Trainers with advanced experience, certifications, or those who offer specialized services like injury prevention and chiropractic expertise often set prices on the higher end. My rates reflect my years of experience, beginning as a personal trainer in 2008 and adding chiropractic expertise in 2012.

The primary goal of my fitness programs is to help clients stay active, prevent injuries, and enhance longevity, especially for those in their 40s and beyond who want to stay competitive in their sports or maintain an active lifestyle. For this reason, I invest a significant amount of time and focus in each session, adjusting workouts to ensure every client receives the most out of their time.

Why Personal Training Services are Worth the Investment

Customized Attention and Adaptability

My personal training sessions are highly focused, and that level of attention comes at a premium. If a client arrives with pain, discomfort, or tightness, I can adjust the planned workout to address those issues specifically. With a background in chiropractic care, I have the expertise to provide targeted modifications and ensure clients aren’t only achieving their fitness goals but also doing so safely.

Accountability and Motivation

Staying consistent can be challenging, especially for busy professionals. Many people seek personal training because they need both motivation and accountability to show up and put in the work. Having a personal trainer can make a world of difference in maintaining that consistency. I’ve structured my rates to attract clients who are serious about their fitness – when you’re invested, you’re more likely to stay committed and get the most out of each session.

Long-Term Focus on Injury Prevention and Longevity

My fitness programs prioritize injury prevention and longevity, so clients can continue to perform at their best in all aspects of life. Whether a client’s goal is staying active in their 40s and beyond, preventing future injuries, or improving their competitive edge, my training is designed to ensure they can keep moving well long-term.

Personal Training Options: One-on-One and Semi-Private

In my San Diego practice, I offer two main types of personal training sessions to meet different needs and budget levels.

One-on-One Personal Training

One-on-one sessions are the most comprehensive and, therefore, the most expensive option. In this setting, every minute of the session is dedicated to you. Whether it’s adjusting a routine to address discomfort or pain or simply focusing entirely on your goals, you receive full attention, guidance, and expert support to maximize results. This service is ideal for clients who value individualized attention and have specific, ongoing health or fitness needs.

Semi-Private Personal Training

Semi-private sessions allow two clients to share a coach for the duration of the session. While each client has their own custom program, I move between the two, providing guidance and coaching as they complete their routines. Semi-private training is a cost-effective alternative to one-on-one personal training and works well for those with some exercise experience who want expert support and motivation but are comfortable sharing a session.

Choosing the Right Option for Your Goals and Budget

Selecting a personal trainer comes down to more than just cost. It’s about finding a trainer who can offer you the guidance, accountability, and support you need to reach your goals. While the personal trainer cost may be higher for a one-on-one approach, the personalized attention and flexibility can make a significant difference for those with specific needs, such as injury prevention, pain management, or maintaining a competitive edge.

For others, semi-private sessions may offer a great balance of personalized coaching and cost-effectiveness, especially for clients who already have some familiarity with exercise. Both options are designed to help you move better, prevent injuries, and enjoy long-term fitness benefits.

Get Started on Your Path to Wellness Today

If you’re ready to invest in your health and work with a personal trainer who prioritizes injury prevention, longevity, and your unique goals, contact us today to discuss which option might be right for you. With years of experience helping clients transform their health and fitness, I’m here to guide you every step of the way.

Schedule a free consultation

Online Coaching: Your Key to Sustainable Health and Fitness

Online is often more effective than in person personal training

In today's fast-paced world, achieving your fitness goals can seem like an uphill battle. But with the rise of online coaching, reaching your full potential has never been more accessible. At Health Shift, we offer a range of online coaching programs designed to empower you to transform your health and fitness from anywhere, at any time.

Benefits of Online Coaching:

• Convenience: Access personalized coaching and support from the comfort of your own home or wherever you may be.

• Flexibility: Fit workouts and coaching sessions into your busy schedule, making it easier to stay consistent and committed.

• Personalized Guidance: Receive tailored guidance and support from experienced coaches who understand your unique needs and goals.

• Accountability: Stay on track with your goals through regular check-ins and accountability from your coach.

• Cost-Effective: Enjoy the benefits of expert coaching at a fraction of the cost of traditional in-person training.

Our Online Coaching Programs:

1. Injury Rehab: Recover from injuries and prevent future ones with personalized rehab programs tailored to your specific needs.

2. Fitness: Achieve your fitness goals with customized workout plans designed to challenge and motivate you.

3. Weight Loss: Say goodbye to fad diets and unsustainable approaches. Our online weight loss program focuses on habit changes for long-term results.

At Health Shift, we believe in the power of habit changes over meal plans. By focusing on sustainable lifestyle changes, we help you develop healthier habits that last a lifetime, leading to lasting results.

Ready to take the first step towards a healthier, fitter you? Schedule a free consultation with Dr. Daniel Cordero D.C. today and discover how online coaching can unlock your full potential.

Schedule Your Free Consultation Today!

Don't let your fitness goals remain out of reach. Take advantage of our free consultation offer and embark on a journey towards a healthier, happier you. Schedule your consultation now and let's make your fitness dreams a reality.

How to Use a CGM for Weight Loss: A Comprehensive Guide

Embarking on a healthier weight journey can seem daunting, but with the right tools and guidance, it becomes an achievable goal. Dr. Daniel Cordero is here to light the way, especially when it comes to leveraging the innovative Continuous Glucose Monitor (CGM) for weight management. For those pondering how to use a CGM for weight loss, this guide is your beacon.

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Understanding the Link Between Blood Sugar and Weight Loss

The intricate dance between blood sugar levels and body weight is crucial. Here’s what you need to know:

• From Carbs to Glucose: Your body turns carbs into glucose, your main energy source.

• Insulin’s Role: Following glucose increase, your pancreas releases insulin to help cells absorb glucose.

A diet heavy in processed carbs and added sugars can upset this balance, leading to various health issues. This context raises the question: how to use a CGM for weight loss effectively?

The Power of Continuous Glucose Monitoring (CGM)

CGMs offer real-time data on glucose levels, making it easier to see the direct effects of dietary and lifestyle choices on metabolic health:

• Immediate Feedback: Access your blood sugar levels at any moment.

• Spot Trends: Understand what causes glucose fluctuations.

• Informed Adjustments: Tailor your diet and activity based on real data.

To dive deeper into how to use a CGM for weight loss, visit Dr. Cordero’s CGM for Weight Loss page.

Optimal Blood Sugar Levels for Weight Management

Maintaining blood sugar within the ideal range is vital for health and weight management:

• Healthy Range: 80-120 mg/dL

• Low Levels: Below 70 mg/dL

• High Levels: Above 140 mg/dL post-meal

Monitoring these levels through a CGM can guide effective weight management strategies. For more on managing blood sugar, visit the CDC’s guide.

Leveraging CGM Data for Weight Loss

Making the most out of a CGM involves:

1. Tracking Food Impact: See how specific foods influence your glucose.

2. Dietary Adjustments: Choose stabilizing foods.

3. Exercise Optimization: Find the best exercise routines for your glucose control.

A Holistic Approach to Health

Beyond CGM data, embracing a holistic health approach is key, ensuring:

• Balanced Nutrition: Emphasize micronutrients and fibers.

• Quality Sleep: Essential for metabolic health.

• Stress Management: Crucial for weight management.

Take the Next Step with Dr. Daniel Cordero

Dr. Cordero is dedicated to supporting your health journey with expertise and empathy. By exploring how to use a CGM for weight loss, you're moving closer to your health objectives.

Eager to harness your metabolic health fully? Book an appointment with Dr. Cordero today, and start a journey uniquely tailored to you.

For additional insights into the global perspective on blood sugar levels and their health implications, consult the World Health Organization’s guidelines.

Transform insights into action and journey towards a healthier, more vibrant you with Dr. Cordero’s guidance and the precision of CGM.

Blood sugar and weight loss part 1

Introduction

In today's health-conscious world, understanding the intricate relationship between Blood Sugar And Weight Loss is more crucial than ever. Blood sugar, or blood glucose, isn't just a concern for those with diabetes; it's a pivotal factor for anyone looking to manage their weight effectively. Here's how these two elements are interconnected and why they matter.

The Role of Blood Sugar in Our Bodies

Blood glucose serves as a foundational fuel source, essential for our cellular engines. Here's a closer look at its role:

• Primary Energy Source: Nearly all cells, especially in the brain and muscles, depend on glucose for their energy needs.

• Storage as Glycogen: The body converts and stores excess glucose as glycogen in muscles and the liver, acting as an energy reserve.

Maintaining a balanced blood glucose level is not just about avoiding highs and lows; it's about ensuring your body's overall health and efficiency.

How Blood Sugar Levels Affect Health and Weight

The journey to maintaining optimal blood sugar levels is a tightrope walk that impacts more than just energy levels:

• Regulation by Hormones: Insulin is the key hormone regulating blood glucose, ensuring it stays within a healthy range.

• Impact of Diabetes: Conditions like type 1 and type 2 diabetes underscore the importance of blood sugar management, with insulin production and resistance at their core.

• The Connection to Weight: Increased insulin production, a marker of insulin resistance, is closely linked to obesity and metabolic disorders.

The Solution: Continuous Glucose Monitoring (CGM)

Enter Continuous Glucose Monitors (CGMs), a revolutionary tool in managing blood sugar and, by extension, weight:

• Real-Time Data: CGMs provide immediate feedback on how food, activity, and lifestyle choices affect blood glucose levels.

• Tailored for Weight Loss: By monitoring these fluctuations, individuals can adjust their habits to optimize blood sugar management, aiding in weight loss and enhancing overall health.

Conclusion

Understanding and managing your blood sugar is a cornerstone of health and weight management. With the right knowledge and tools, such as CGM for Weight Loss, you're not just avoiding health issues; you're paving the way for a healthier, more balanced life.

Sustaining Weight Loss After GLP-1 Treatment: Strategies for Long-Term Success

If you've been taking meds like TRULICITY, OZEMPIC, BYETTA, or VICTOZA to lose weight, it's not the end of the story when you stop taking them. These meds can help you lose weight, but you need to be proactive to keep it off. In this article, we'll look at some tips on how to maintain your weight loss after stopping GLP-1 therapy. 

GLP-1 receptor agonists are meds that help control blood sugar levels and promote weight loss. If you've been taking these meds, you need to adopt healthy habits and stick to them. You need to eat a balanced diet that includes lots of veggies, proteins, and grains, and get regular exercise. This will help you keep the weight off in the long run. 

Behavioral changes are also key. GLP-1 therapy can help you change your relationship with food and address underlying behaviors that cause weight gain. You need to keep up the good work after the therapy and continue to eat mindfully, manage your portions, and deal with stress to keep the weight off. 

Regular monitoring is crucial as well. Keep track of your weight and other health markers to catch any weight regain early on. You can keep a record of what you eat, how much you exercise, and other relevant metrics to get insights into your habits and behaviors and adjust them accordingly. 

When it's time to stop taking GLP-1 therapy, it's best to do it gradually under the guidance of your healthcare provider. This will minimize the risk of weight regain. Tapering off the meds while making changes to your lifestyle can help you make a smoother transition and get better long-term results.

A strong support network can make a big difference in your weight maintenance success. You can get encouragement, accountability, and motivation from your supportive friends and family or join a support group. Last but not least, stay informed about nutrition, exercise, and healthy living. Read books, articles, or attend workshops to get ongoing guidance and inspiration for maintaining a healthy lifestyle. 

To sum it up, GLP-1 therapy can help you lose weight, but you need to maintain healthy habits to keep it off in the long run. It requires dedication, consistency, and a commitment to lifelong health and wellness.

Ready to Transition off Your Medication with Confidence?

If you are nearing the end of your GLP-1 therapy and want to ensure a smooth transition while maintaining your weight loss goals, I am here to help. As a weight management, fitness, and lifestyle coach, I can provide personalized support and guidance to help you prepare for life after medication. Contact me today to get started on your journey towards sustained health and wellness!

Unlocking Weight Loss Success with CGMs: How Continuous Glucose Monitors Can Transform Your Journey

Introduction: In the pursuit of shedding excess weight and achieving optimal health, individuals are constantly seeking innovative tools and techniques. Enter Continuous Glucose Monitors (CGMs), originally developed for diabetes management but now gaining traction as a powerful ally in the quest for weight loss. Let's explore what CGMs are and how they can revolutionize weight management.

Understanding CGMs: Continuous Glucose Monitors (CGMs) are wearable devices designed to track glucose levels continuously throughout the day and night. Originally intended for individuals managing diabetes, CGMs now offer valuable insights into how our bodies respond to food and lifestyle choices, making them a promising tool for weight loss.

How CGMs Work: CGMs consist of a discreet sensor placed under the skin, typically on the abdomen, continuously measuring glucose levels in the interstitial fluid. This data is wirelessly transmitted to a receiver or smartphone app, providing real-time feedback on glucose levels and trends. By harnessing this continuous stream of data, users can make informed decisions to support their weight loss journey.

Utilizing CGMs for Weight Loss:

1. Understanding the Glycemic Response: CGMs provide invaluable insights into individual glycemic responses to different foods. By analyzing how specific foods affect blood sugar levels, individuals can make smarter dietary choices, opting for options that promote stable blood sugar levels and reduce cravings.

2. Optimizing Meal Timing and Composition: With CGMs, users can fine-tune their meal timing and composition to manage glucose levels effectively. This may involve spacing out meals to prevent spikes and crashes, as well as incorporating a balanced mix of macronutrients to promote satiety and stabilize blood sugar levels.

3. Personalized Feedback and Accountability: CGMs offer personalized feedback based on individual glucose responses, empowering users to tailor their lifestyle habits accordingly. Moreover, the continuous monitoring serves as a powerful accountability tool, motivating users to stay committed to their weight loss goals and make sustainable changes.

4. Tracking Progress and Adjusting Strategies: Regular monitoring of glucose levels with CGMs allows users to track their progress and refine their weight loss strategies. By analyzing trends and patterns, individuals can identify what works best for their bodies and make necessary adjustments to achieve long-term success.

Conclusion: Continuous Glucose Monitors (CGMs) have emerged as a game-changer in the realm of weight loss. By providing real-time insights into how dietary choices and lifestyle factors impact glucose levels, CGMs empower users to make informed decisions and optimize their health journey. With personalized feedback and the ability to track progress over time, CGMs offer a tailored approach to weight loss that holds tremendous potential for success.

Ready to Begin Your CGM Weight Loss Journey? If you're ready to harness the power of Continuous Glucose Monitors for your weight loss goals, I offer a specialized CGM weight loss service designed to support you every step of the way. Contact me today to get started on your journey towards sustainable weight loss and improved health!

What is functional fitness?

1. Functional Fitness vs. Traditional Strength Training: While traditional strength training often focuses on isolating specific muscle groups, functional fitness emphasizes movements that mimic real-life activities. This approach builds overall strength and improves coordination, balance, and flexibility, which are crucial for everyday tasks.

2. Preventing Injury through Functional Fitness: By training movement patterns rather than isolated muscles, functional fitness helps to correct imbalances and weaknesses that can lead to injury. For example, strengthening the muscles used for lifting objects or improving flexibility in the hips can reduce the risk of strains or sprains during daily activities.

3. Adaptability for Different Fitness Levels and Goals: Functional fitness can be tailored to accommodate individuals of all fitness levels and goals. Whether someone is recovering from an injury, preparing for a specific event, or simply looking to improve their overall fitness, a customized functional fitness program can be designed to meet their needs.

4. Functional Fitness for Aging Adults: As we age, maintaining functional movement becomes increasingly important for independence and quality of life. Functional fitness exercises that focus on balance, coordination, and mobility can help older adults stay active and reduce the risk of falls and injuries.

5. Integration of Functional Movements into Workouts: Functional fitness exercises can be integrated into various workout formats, including circuit training, HIIT (High-Intensity Interval Training), and even yoga or Pilates. This versatility allows individuals to incorporate functional movements into their preferred exercise routine.

6. Long-Term Health Benefits: In addition to reducing the risk of injury, functional fitness can lead to long-term health benefits such as improved posture, enhanced metabolism, and better overall body mechanics. These benefits support everyday activities and contribute to overall well-being and quality of life.

7. Holistic Approach to Fitness: Unlike some high-intensity interval training programs that focus solely on calorie burn and cardiovascular fitness, functional fitness takes a more holistic approach by considering how movements translate to real-life scenarios. This approach promotes functional strength and endurance that goes beyond the gym and into everyday life.

8. Educational Component of Functional Fitness: One of the key aspects of functional fitness is educating clients about proper movement mechanics and body awareness. By understanding how their bodies move and function, individuals can make more informed choices about their fitness routines and daily activities, leading to better overall health and reduced risk of injury.

Aging with out becoming frail

Maintaining Bone Density: A Lifelong Journey

Bone density, often synonymous with bone strength, is a critical aspect of overall health, particularly as we age. Understanding the dynamics of bone density throughout different stages of life can empower individuals to make informed lifestyle choices that support skeletal health.

The Journey of Bone Density

Our bones reach their maximum density, or strength, typically around the age of 30. From 30 to 40, bone density stabilizes, but after 40, a gradual decline begins. This decline is influenced by various factors, including lifestyle choices and hormonal changes. Males and females follow slightly different patterns of bone formation and breakdown, contributing to diverse vulnerabilities and risks.

Female Bone Density Patterns

Females generally have smaller and less dense bones compared to males. Peak bone density for women occurs around the age of 30. Menopause accelerates bone loss, as estrogen, a hormone crucial for bone density, declines. Consequently, women are at a higher risk of osteoporosis, characterized by frail bones, post-menopause.

Male Bone Density Patterns

In contrast, males typically possess larger and denser bones. Their peak bone density is also around the age of 30. However, men face an increased risk of osteoporosis around the age of 70, highlighting the importance of lifelong bone health strategies.

Aging and Bone Health

Before the age of 30, bones undergo a constant cycle of breakdown and rebuilding, with the rebuilding process outpacing breakdown, resulting in stronger bones. From 30 onwards, this balance shifts, with breakdown and rebuilding occurring at similar rates. After the age of 40, breakdown surpasses rebuilding, leading to a gradual weakening of bones.

Maintaining Bone Strength

Building and preserving bone density throughout life is achievable with mindful lifestyle choices. A healthy diet rich in calcium and vitamin D, regular physical activity, minimal alcohol and tobacco consumption, and adequate sunlight exposure are essential factors. Additionally, starting with a higher initial bone density provides a buffer against age-related decline, emphasizing the importance of bone health practices from a young age.

Embracing Lifelong Habits

Consistent physical activity, particularly resistance exercises, plays a pivotal role in slowing down bone breakdown and promoting density. Engaging in weight-bearing activities from the 20s to the 70s contributes to denser bones and better skeletal health in later years.

Conclusion

Understanding the journey of bone density from its peak in early adulthood to the gradual decline in later years underscores the significance of proactive bone health measures. By prioritizing lifestyle choices that support bone strength, individuals can strive towards maintaining strong and resilient bones well into their senior years.

Proper core strengthening

Having washboard abs does NOT equal a strong core.

Having six-pack abs does not mean you have a strong core.

Most people assume that a person with muscular abdominals, a six-pack, or washboard abs is strong, healthy, and athletic. However, this is often not the case. While a small percentage of people with abs are indeed fit, strong, healthy, and athletic, having strong defined abs does not necessarily mean that your core is strong. A person with a strong core can come in all shapes and sizes, with different body fat percentages. It is difficult to look at someone's core and determine whether they have a strong core.

Let's consider some examples of sports. Bodybuilding is mainly for aesthetics and symmetry, and athleticism is not a requirement. Olympic lifting, on the other hand, requires strength, power, mobility, and skill. Most lifters do not have bulging muscles or six-pack abs, but they have plenty of muscle and a strong core. Their muscles are typically covered by a layer of fat. Therefore, it is challenging to assess a person's core strength based on their appearance.

Your core is like a soup can, a cylinder with a top (your diaphragm), a bottom (your pelvic floor), and walls made up of the muscles surrounding your midsection and spinal muscles.

Having a strong core means having the coordination and control to activate specific trunk muscles under load and creating stiffness around your lower spine. Since every sport has specific demands on an athlete's core, training must be sport-specific.

To build a strong core, start by learning how to breathe with your diaphragm. This mind-muscle connection can be challenging, but with a few coaching cues, you can learn how to activate it. The next step is to learn how to keep the intra-abdominal pressure under tension. This step takes time, and strengthening your core requires progressive overloading and a well-thought-out exercise program.

Joint Function and Dysfunction

Our bodies are intricately woven collections of systems, each system influencing the others in a delicate balance. It's crucial to recognize that addressing one aspect of a specific system in isolation doesn't provide a comprehensive solution. This is because other systems have likely adapted to compensate for the sub-optimal functioning of that one system.

Consider each joint as its own unique system, each with a specific function that ripples through other systems. Take, for instance, the big toe, which must maintain a minimum range of motion to facilitate hip extension. A minimum extension of 60-65 degrees in the big toe allows the hip to extend 10-20 degrees into hyperextension. If the toe lacks this range of motion, the hip won't go into hyperextension, triggering compensations throughout the body. Over time, the hip adjusts to these demands, resulting in an overall decreased range of motion.

This scenario is not isolated; it can manifest throughout the body. The joint-by-joint approach, as articulated by renowned strength coach Mike Boyle, emphasizes the alternating pattern of mobility and stability joint functions. Trauma or chronic over/underuse of one joint alters its function, subsequently impacting the roles of other joints. In the toe and hip example, both joints primarily serve a mobile function. However, when the toe adapts to become more stable, it disrupts the natural balance, causing the hip to become more stable and resulting in a stiff joint with tight muscles. This dysfunction becomes ingrained over time, leading to overuse, arthritis, fascial densification, muscle fiber adhesions, and an increased risk of injury.

The overarching perspective here is the importance of consulting a physical therapist or chiropractor who considers the entire system rather than merely addressing a localized injury. If you seek therapy for knee pain, and your therapist doesn't, at the very least, examine your foot and hip, it may be a futile effort. Choose a practitioner, like myself, who embraces the big picture, recognizing that the site of pain is seldom the true source of the problem.

Continuation of neck stiffness

Neck Stiffness Explanation

Neck pain and stiffness are common issues that affect many individuals. Often, those experiencing neck pain attribute it to factors like arthritis, aging, or simply sleeping in an awkward position.

However, beyond trauma, neck stiffness and pain typically stem from two primary causes, both related to compromised function, differing only in their point of origin.

The first source of dysfunction is located within the neck itself. To understand this, it's essential to recognize the distinct functions of various segments of the neck: the upper portion primarily provides mobility, while the lower part offers stability. When the functionality of these areas is disrupted, a cascade of dysfunction occurs. Ultimately, this can lead to arthritis, drastically altering joint function and resulting in complete stability, or fusion, of the affected joint.

The second source of discomfort is often rooted in the shoulder blades. When these structures are not adequately stable or positioned ideally, the muscles connecting the shoulder blades to the neck gradually become tense and rigid. This stiffness can progressively alter the physiological characteristics of the tissue, causing a gradual shift in posture as the body adapts to these changes.

How to Address a Stiff Neck

At Health Shift, we've developed a specialized protocol for addressing neck stiffness and pain. The first crucial step is to determine the source of dysfunction, achieved through a comprehensive history, examination, and assessment.

Once we've gathered all the necessary information, we create a tailored plan of action. This plan typically involves multiple stages of treatment. The initial stage focuses on tissue rehabilitation, which may include techniques such as massage, instrument-assisted soft tissue mobilization, cupping, chiropractic adjustments, mobilization, and Kinesiotaping. For optimal results and rapid rehabilitation, a treatment schedule of twice a week is recommended. Subsequently, we progress to tissue remodeling through targeted exercises, introducing new stressors that prompt the tissues to adapt positively and regain functionality.

As patients experience reduced discomfort and improved daily mobility, we gradually transition to weekly appointments, adding more exercises to enhance tissue strength and promote efficient movement patterns. For athletes or those seeking to engage in physical activities, this process may require a bit more time.

It's important to note that individuals who address neck stiffness promptly experience a quicker recovery compared to those who delay seeking help for months or even years.

If you are currently grappling with neck stiffness, please don't hesitate to reach out with any questions or concerns. We are here to assist you on your journey to improved neck health.

Why is my neck always so stiff!!

Unlocking the Secrets of Your Cervical Spine

Your cervical spine, often referred to as C-spine or simply your neck, is a marvel of biomechanical wonder and reflexive prowess. Let's dive into this without getting too lost in the intricacies of anatomy.

**Biomechanics:** Picture this - the upper neck is all about graceful mobility, while the lower neck stands as a pillar of stability. It's a harmonious dance between these functions.

**Reflexes:** Ever wondered why your eyes instinctively align with the horizon? That's a built-in reflex, my friend. Your body goes to great lengths to maintain it. But here's the twist - when your habits merge with these reflexes, you might find yourself with a pesky hump in your mid-back. Hours slouched over a desk, and voila - your neck reflexively strives to keep those peepers level with the horizon, resulting in loads of compensation and a ton of neck tension.

Another reflex? The guardian of your neck and head when danger strikes. Imagine a sudden, thunderous boom. Your shoulders jump to your ears, and your head ducks low, instinctively safeguarding the crown jewel – your brain and neck spinal cord.

**Factors at Play:** Now, let's talk about what affects your neck's well-being.

Daily habits, wield the most power over your physical structure and function. Your body's a master of efficiency - it adapts to repetitive tasks like a pro, sometimes at the expense of function. Think about it: after weeks in a cast, that limb emerging feels like a stranger. It's atrophied, barely functional, and hypersensitive. Daily habits can mimic this, but they're sneakier. Spend years hunched over a desk, and your body will work to make that posture efficient. Muscles shrink, ligaments tighten, and even your bones may take on a new shape over time.

Stay tuned, because we're about to delve into the nitty-gritty of neck pain and stiffness in our upcoming article. Thanks for swinging by our website and blog; we appreciate your visit!

Counting calories is limiting your weight loss progress

Are you tired of hearing the same old advice for weight loss? We've all been bombarded with the mantra of "eat less and move more," but how many times have you, or someone you know, tried this seemingly simple formula, only to be left with little to no lasting results? It's frustrating, isn't it? Hours spent sweating it out at the gym, meticulously counting calories, and still, the numbers on the scale refuse to budge. Well, here's the truth: the calorie deficit model may work in an ideal world, but in reality, it's not that simple. I won't bore you with complex science, but I will share a game-changing insight—hormones. These tiny chemical messengers play a pivotal role in determining whether we gain or lose weight. The key hormone to remember is insulin. Insulin is often called the "growing hormone." If you want to shed body fat, you need to reduce insulin production. Conversely, if you aim for bulging muscles, you'll need to crank up insulin levels and lift heavy weights for hours. However, producing excess insulin without exercise can lead to fat storage. My holistic lifestyle coaching is designed to pinpoint those habits in your life that are wreaking havoc on your health by causing constant insulin production. Let me guide you from feeling sick and frustrated to a state of empowerment and vibrant health.

When it comes to nutrition, one size does not fit all. Our ancestry plays a significant role in determining which foods our bodies metabolize efficiently. It all boils down to how our hormones respond. Take, for instance, the Asian culture, which traditionally consumes minimal dairy. Their bodies lack the enzymes needed to break down dairy effectively. So, if you're of Asian descent, forcing dairy into your diet might do more harm than good. On the flip side, Asians typically consume a lot of rice, and their metabolic systems handle carbohydrates without storing them as fat. The bottom line is that we all have unique hormonal responses to food, and understanding these responses is crucial in tailoring the right diet for ourselves.

If you're tired of the guesswork and want to take control of your health, consider using Continuous Glucose Monitors (CGM) and hand-held metabolic testers. These tools can provide invaluable insights into your body's responses to different foods, helping you make informed choices. Ready to embark on a sustainable journey to better health? Simply schedule a free consultation with me, and together, we'll kickstart your path to a healthier, more empowered you. Don't wait any longer; your future self will thank you.

THE FEET: The forgotten and mistreated body part.

The significance of foot strength, power, resiliency, and functionality often goes unappreciated and overlooked. Our feet have endured years of mistreatment, crammed into ill-fitting shoes, including pointed toes and high heels, or shoes with excessive cushioning and technology. This neglect has had adverse effects on foot functionality, resulting in atrophy, heightened sensitivity, compromised structural integrity, reduced sensory input to the brain, diminished resiliency, and adaptation. Consequently, our feet have become less equipped to handle ordinary activities without subjecting their tissues to excessive stress and potential injury. In response to the rising foot pain and injuries, the footwear industry has introduced increasingly cushioned, supportive, and technologically advanced shoes, paradoxically contributing to the decline in foot function.

Within the medical profession, including chiropractors, medical doctors, and physical therapists, plantar fasciitis is often pinpointed as the primary cause of foot pain. If you seek treatment from one of these medical professionals lacking a substantial background in functional mechanics, anatomy, or pain science, they may readily diagnose you with plantar fasciitis. However, it's important to recognize that the foot comprises a multitude of structures beyond the plantar fascia. Traditional treatments for plantar fasciitis typically involve orthotics, additional shoe cushioning, cortisone injections, plantar fascia release surgery, and other interventions that do little to address the fundamental improvement of foot function.

So, what does the Health Shift approach entail? It emphasizes function. Just because you experience pain in the bottom of your foot doesn't necessarily imply that the issue originates solely in the foot. Foot pain can stem from various causes, and it's essential to understand that addressing conditions like "plantar fasciitis" or foot pain is far from straightforward. Foot injuries often necessitate rehabilitation spanning six to eighteen months, and there are no quick-fix solutions. Overly aggressive treatments can lead to further injuries, while excessively conservative approaches may not provide sufficient stress for functional adaptation. Finding the optimal therapeutic stress level for the injured foot is key to improving its structure and function.

The question of why your foot hurts can have numerous answers, ranging from the evident to the less apparent. Potential factors include soft tissue issues (muscles, tendons, ligaments, nerves, or fascia) in your foot, compromised structural integrity (arch), stiffness in the big toe, altered big toe structure, extrinsic muscles originating in the calf and attaching to the foot, restricted ankle mobility, improper utilization of calf and hamstring muscles, and inadequate control, strength, and mobility in the hip. Yes, even hip and lower back issues can contribute to foot problems. Our body's ability to move and walk is a complex system with interconnected subsystems and microsystems, where each element influences others.

When seeking professional help, regardless of their expertise, if the examination focuses solely on the site of pain, it is advisable to seek a second opinion from someone who considers the body as a functional unit (Health Shift). In the human body, no structure operates in isolation, as each element has a cascading impact on others. For inquiries related to injuries, fitness, rehabilitation, or performance, please feel free to contact me via email, Facebook, Instagram, text, or phone call. I am always willing to provide my honest opinion and guidance.

Low Back Pain

According to the World Health Organization “Low back pain is the single leading cause of disability worldwide and the condition for which the greatest number of people may benefit from rehabilitation.”  

It's crucial to understand that not all instances of low back pain are caused by sciatica. There are numerous muscles and ligaments in and around your spine that can result in such discomfort. Consequently, the key to treating low back pain lies in identifying what is causing it, which can be done through a comprehensive history and assessment. Often, low back pain is caused by referred muscular pain from an overused muscle. If a muscle is weak and needs to remain contracted to perform its primary function, it can become overused, leading to increased sensitivity and pain. It's also important to note that pain is merely a warning sign, much like a check engine light on your car. It indicates that a problem exists, but it doesn't necessarily indicate where the problem is. That's why it's critical to seek the help of a professional to diagnose the problem.

Additionally, it's necessary to recognize that several muscles in and around your back can create sciatic-like symptoms. If you have low back pain, it's more likely that it is a sprain or a strain than sciatica. Here are some indications that you more than likely do not have sciatica: the pain goes away with movement, does not travel past mid-thigh, is pinpoint discomfort, only lasts for a few minutes then goes away, or returns every few days to months with no mechanism of injury.

When treating low back pain, the first step is to determine the cause of the pain and what might be aggravating it. It's essential to avoid movements and postures that are causing irritation to the tissue, as continuing to irritate the tissue can slow down the healing process. Once the cause has been determined, a plan can be put in place that involves massage, chiropractic treatment, and exercise to rehabilitate the condition.

Soft tissue, chiropractic treatment, and exercise rehabilitation are the best treatments for Low back pain.

Wrist mobility

I was recently asked by an instagram follower how to improve wrist mobility.  Many lifters suffer from inadequate wrist mobility.  There can be some underlying factors to why the wrist lost its range of motion (ROM).  Injuries and lack of using the wrist though its full ROM is the most common reason for lack of mobility.  So first consider your past injuries, hobbies, and workout routines, you may have an old injury that is limiting you from full ROM.   Do you use the full ROM that you need?  If not, the increased mobility will not stick around for long.  Or maybe you need stability some where else, thats gonna be a different blog post.  

So lets think about what joints may have an effect/affect on the wrist (yes it can go both ways).  The elbow, glenohumeral (shoulder/GH), Scapulothoracic (ST), and Thoracic spine (T/S).  Lets go down the list and add the functions to the joints.  M=mobile, S=stabile, Wrist= M, elbow= S, GH= M, and ST= S T/S= M,  If you're having trouble with increasing mobility, then you may need to look at the other associated joints.  

SO back to the wrist, with a mobility band, place the band around the carpel bones. If the band is on the dorsal (back) side of the wrist, pull the hands and fingers into extension.  If the band is on the palmar (palm) side of the wrist, flex the hand towards you.  Try mobilizing with the fingers opened and closed, hold the mobility position for 30sec to a min.   It is possible to be hyper mobile (too much ROM).  If you have any pain in the wrist seek a professional before attempting to do this on your own. The stretch should be comfortable enough that you're relaxed and breathing normally, too much stretch will cause you to fight against the stretch.  Don't force the joint to become mobile.  Work on mobility a little bit at a time and work your way up.  Now the most important aspect of increasing mobility in any joint is... making sure you use the ROM every day. Practice adding light pressure in that new range, slowly build strength in the new range.  Adding too much load to fast will end in injury.  

When it comes to improving mobility or stability, it will always come down to core strength.  "Proximal stability for distal mobility" PNF concept.  If your core is not stable enough you will not be able to maintain mobility in other joints that are fighting against the mobility drills.  So If you are having a difficult time maintaining mobility, first see a professional, make sure that the joint is not compromised, then work on core stability.  I'll be writing a post on core stability and what not to do.  

Move smarter, move better, move pain free.