Getting Ready for Summer

Here comes summer! Fun in the sun. Barbecues, fireworks, and cool drinks. And outdoor activities - hiking, biking, running, swimming, skating, blading, and even canoeing.

Getting back into shape seems like a very good idea right about now. We want to look good in our shorts and tee shirts, and more importantly, we don't want to be huffing and puffing. We want to be able to do what we want to do without having to think about limitations or restrictions.

How to return to fitness? There are three main areas on which to focus - losing some weight, doing aerobic exercise, and doing some weight-training.1,2

Whether you want to lose five, ten, or twenty pounds, the easy-to-follow principles are the same. First, eat several (five or six) small meals each day. Each small meal contains about 300 calories and your total daily intake is between 1800 and 1900 calories per day. This might be a significant reduction for many people, so be sure to check with your doctor and get his or her OK to begin such a food plan.

Each small meal contains both protein and carbohydrate. This food-combining principle retrains your body's metabolism and helps you become a lean machine. Food combining optimizes energy utilization and evens out insulin levels throughout the day. This is particularly important for people who are hypoglycemic or pre-diabetic. Again, check with you doctor to be sure such a plan will work well for you.

Returning to aerobic fitness is very important for summer activities. Get out of your house and begin a walking program. Start with ten or fifteen minutes of easy walking. Add a minute each day, building up to thirty-minute walks over the course of three or four weeks. When you can walk for thirty minutes easily, increase your pace. Again, increase your pace gradually over several weeks.

Treadmills, stationary bikes, stair machines, and elliptical machines all provide excellent aerobic workouts. The key, as with walking, is to build up gradually to a high level. Interval training methods are also valuable and improve cardiovascular efficiency. Interval training involves alternating intense and slow periods of activity.

Weight-training tones muscles, trains your body to do physical work, and causes your metabolism to burn fat while you're resting, so there are a wide variety of benefits here. Many excellent books and magazines are available to help you begin a weight-training program. Workout with a knowledgeable friend. Hire a personal trainer for four weeks and learn enough to be able to workout on your own. The physical and psychological benefits are well worth the time and effort.3

Now you're fit and well-prepared to enjoy all that summer has to offer. The final tip is to be sure to stay hydrated all day long. Drinking water is the most important nutritional advice anyone could give to anyone.

1Simkini-Silverman LR, et al. Lifestyle intervention can prevent weight gain during menopause. Ann Behav Med 26(3):212-220, 2003
2Knuttgen HG. Strength training and aerobic exercise: comparison and contrast. J Strength Cond Res 21(3):973-978, 2007
3Kraemer WJ, et al. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc 34(2):364-380, 2002

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Office Hours

Our Regular Schedule

Atlas Chiropractic of Sarasota

Monday:

9:00 AM - 1:00 PM

2:00 PM - 6:00 PM

Tuesday:

9:00 AM - 1:00 PM

Closed

Wednesday:

9:00 AM - 1:00 PM

2:00 PM - 5:00 PM

Thursday:

9:00 AM - 1:00 PM

2:00 PM -5:00 PM

Friday:

9:00 AM - 1:00 PM

Closed

Saturday:

Closed

Sunday:

Closed

Testimonials

  • "Dear Dr. Zabawa,
    I want to thank you for being my #1 healthcare provider.
    I have been under chiropractic care for 40 years and of the many chiropractors I have been treated by,
    you and your precise atlas adjustment are the best.
    It really is gentle and effective. I've had migraines, scoliosis, herniated L4-L5, and sciatica -
    and in the 11 yrs of being under your care I have had no problems or re-occurrence of any
    of my former symptoms.
    You are the best and I thank you."
    Judy B.
  • "Hi, I'll always remember the wonderful things you've done for me at Atlas Chiropractic of Sarasota.
    I thank Dr. Zabawa for getting me up and running!
    My last chiropractor said there was nothing else they could do for me, and I felt as if my life was over.
    (I couldn't even play video games without pain.)
    Now that I've been introduced to your atlas adjustments: I'm lifting weights again, working (making money),
    and yes - even playing video games. Wow!
    THANK YOU!!!!!"
    Lyle H.
  • "We've had 40 years of various types of chiropractic therapies (sometimes weekly),
    but have never felt truly aligned until now."
    Marsha & Alain M.
  • "I was diagnosed with scoliosis as a child, and through good habits & care have managed to avoid surgery.
    About 30 years ago my research into spinal maintenance led me to upper cervical chiropractic
    (specifically orthospinology) over general chiropractic.
    This is just phenomenal. When my atlas is adjusted and my spine is aligned, it is amazing how good I feel.
    It helps the nerves and muscles of the body function so well, and I believe it has been the key to slowing
    the spinal degeneration caused by my scoliosis.
    * And it's so non-invasive! *
    Now that I live in Sarasota, I am so glad to be under the care of Dr. Zabawa.
    It's no surprise that he came highly recommended. I have always been impressed with
    the professionalism and care I've received at Atlas Chiropractic of Sarasota.
    It compares to anywhere in the country."
    Kyle Ann M.
  • "Very thorough. Quick recovery after a car wreck!"
    Nathaniel B.
  • "For 3 years I had been having headaches every day.
    I even went to a neurologist for my headaches, but he said they were a condition of menopause :(
    A friend suggested going to Dr. Z because of the unique procedure he uses and the great results.
    Dr. Z took care of me and within about 3 months my daily headaches were gone.
    What a relief!
    I don't think I've had one since :)"
    Allaesia M.
  • "I lived in pain with an undiagnosed broken back for 23 years since a horse & buggy accident as a teenager.
    When I injured my back again as an adult, the x-rays showed that I had fractured a vertebra back then,
    as well as this time.
    I received some help from going to regular chiropractors in recent years, but still lived in pain.
    I am so thankful that I found Dr. Zabawa.
    After 35 years and lots of pain, within a month or so
    I was PAIN FREE!
    It is amazing how such small adjustments to the atlas vertebra in my neck have made such
    a big difference to my life.
    To this day, I come in periodically to maintain my new found health.
    Praise and glory to God."
    Mary T.