42 Days of 10 Minute exercise

I find myself 12 days past the 30-day challenge with no intention of quitting the 10 minutes per day. Actually, I'm trying to figure out how to get another 10 minutes in during another part of the day... potentially at lunch time.

Before I began working for Dr. John, I had been a stay-at-home mom who suffered from depression. This was "B.C." (before chiropractic) and I followed the doctor's orders which were to take an anti-depressant. After several years on the drug and not really feeling like it was helping the issues, I worked to get off of the medication. I had heard that exercise is as effective if not better for treating depression but had never tried it until Dr. John challenged me to the 10-minutes per day amount.

After 42 days I can say firmly that I believe exercise is absolutely better than medication for most depression. I feel great! I have a much more positive attitude, I am able to handle emotional situations with more of a level head. I am also more energetic.

I encourage you all to give it a try. I know you can find 10 minutes per day! See how you feel!

Day 29

Tomorrow will make the 30th day of my 10-minutes per day challenge... I will keep doing it. I have felt so many benefits from this program and don't want to stop feeling them. The biggest thing I've noticed is more mental clarity, positivity and focus. I also start the day with more energy.

I hope you all are doing well with the program and finding the same benefits as I am! Let us know how you are doing. Send us an email at 1lifechiropractic@gmail.com

Have a healthy day!

Cari's Perspective, 10-Minute/30-day Challenge

In planning out the 10-minute, 30-day challenge with Dr. John, I got started on Jan. 31 so I'm on day 9 and I can tell you I feel so much better! The first thing I noticed was an increase in energy both physically and emotionally. I have so much more energy throughout the day and I feel better about myself.

I generally get up in the morning before the rest of my family and work out for 10 minutes on my elliptical. (Up until now it had been a very expensive clothes rack!) I also recently purchased a few exercise DVDs that claim to have 10-20 minute workouts on them. I haven't tried them yet but I will let you know how they go.

When I work out on the elliptical, I try to go as hard as I can but still be able to finish the ten minutes. I've been gauging myself as far as distance to be sure I haven't dropped down in speed and I try to go 1/10th of a mile farther each day as a personal challenge. Some days I make it and some I don't but I've always managed to do the 10 minutes.

I have also been doing about 5-6 different variations of abdominal crunches in sets of 10 each day. I'll tell you, my sides were angry at me after the first few days but they aren't sore now. And I did 2 more sets this morning, bringing a total of 8 sets of 10 crunches!

I feel so much stronger, more energetic and more capable of doing things. I know you can find 10 minutes in your day to do a workout. I encourage you to do it and feel so much better! Let us know how you are doing.

30 Day, 10 Minute Challenge

Everyone can find 10 minutes in their day. You spend that long or longer getting a latte or watching TV. I'd like to challenge everyone to get in one 10-minute moderate to intense workout per day for 30 days and see how it changes your life.

Some ideas for quick workouts: jumping jacks, jump rope, running, eliptical, etc. or utilize an exercise video. How about using all those cable channels and tune in to a fitness program? They are free, you can stay home, there are many options, usually equipment-free. If weights are needed simply get out a large can of soup (organic and salt free of course). If we get some responses, maybe I will get motivated to make exercise videos!

This is my workout for today which took me about 20 minutes:
60 squats (one legged), maybe advanced for some.
Leg press machine 60x's, just another form of a squat.
60 step ups onto a bench, with weights.
Hamstring curls, leg extensions, and calve raises
Full leg extensions (AKA donkey kick), Hip adductors, Hip abductors
Ending the workout with the most intensity--
Deep squats with a medicine ball onto a swiss ball, then standing and tossing the medicine ball 9' up catching squating then standing and tossing. 100x's
Followed by 100 mini hops (calf).
Then 50 medicine balls squats, 50 mini hops, 25 medicine ball squats, 25 mini hops

I realize this is advanced. I have been working out for 20 years. For all those who haven't been as active. Start SLOW! Simply walk 10 minutes everyday, increase speed or add inclination. Perhaps climb some stairs for added intesity.

This challenge is for everyone to join in. With increased cadio function we see less fatigue, less stress, and most importantly, more JOY. Lets start changing our course of health and life and really enjoy what OUR LIFE POTENTIAL can be.

More to come so stay tuned. We will be kicking off this officially the day after Valentines Day, Monday February 15th. Email us at 1lifechiropractic@gmail.com for more information or tips to start you off on the right foot.

by Dr. John Wendt