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Is a Weight Neutral Holiday Possible?

December 13, 2017
Healthy Eating

The holidays are a time of fun with family and friends full of sweets and treats. Unfortunately, some people dread the holidays because they know they are going to gain weight due to all the tempting food and drink. But don’t worry, you don’t need to deprive yourself and miss out on all the festivities – you can enjoy all the season has to offer without disrupting the great work you’ve done all year to keep yourself fit. Here are 10 tips to make it to January without adding on any extra pounds;

  1. Stick to your fitness routine – The holidays can be joyous but they can also be stressful. Stress can lead to overeating and drinking. Exercise is an excellent way to keep stress under control. Make sure to stick to your fitness routine – your holidays will be a lot more fun if you are happy and healthy and your loved ones will appreciate it too! If you are traveling, then consider a workout that could include pushups, sit ups, and jumping jacks. These exercises don’t require fancy equipment and can help you still maintain your strength and aerobic fitness. And, even a mere 15 minutes of exercise can help keep you on track.
  2. Be Aware – It’s easy to lose track of what you are eating and drinking during the holidays. Slow down and take your time while you are imbibing. Really taste what you’re eating. A treat or two probably won’t do you much harm, but a whole platter of cookies is probably not a great idea when you are trying not to gain during the season!
  3. Plan Ahead – Before a party or event, think about how you will indulge yourself. You could plan to try some appetizers at one event while skipping the sweets and then vice versa at another event. Plan to look for healthy choices to fill up on, like veggies and salads – then if you want dessert, you’ll be more likely to be satisfied with a bite or two. Plan on small portions and not going back to the buffet multiple times. Be prepared to say “no” – people will probably try to get you to eat and drink more than you normally would.
  4. Focus on Fun – Focus on spending time with your friends and family and enjoying each other’s company. Don’t make every event all about food. Instead, maybe plan activities like touch football, hikes, board games, crafts, and favorite seasonal movies.
  5. Don’t Starve Yourself – Eat healthy when you’re not celebrating. Starving yourself all day so you can have whatever you want while you’re at a party is more likely to lead to a total pig out. Again, it’s a lot better for your metabolism to have what you like in moderation rather than gorging yourself. If you are eating healthy meals, you will be more likely to be able to resist knocking other guests over in a mad dash to the buffet!
  6. No Leftovers – If you are hosting a gathering, stock up on inexpensive containers so that you can send your guests home with the leftovers. Many people have a hard time not filling up on the leftovers the next day. If you can remove the temptation from your home, it will definitely help!
  7. Use the Buddy System – If you’ve got a friend or family member who wants to stay weight neutral over the holidays, then team up. Promise to keep tabs on one another and to provide support. If you can exercise together, that’s even better. If you don’t have a buddy, then you can use your smart phone or a device like a fit bit to help you keep track of your steps and calories.
  8. Weigh Yourself – The scale is not your enemy. By weighing yourself a couple of times a week, you will be able to catch any pounds trying to creep in before it’s too late to get back into good habits.
  9. Drink Water – Keep yourself hydrated. It’s so important for your health, helps fend off fatigue and stress, fights headaches, and reduces cravings for carbs and sugar. When there is a lot of alcohol and soda available (like at holiday gatherings), it’s easy to fill up on these and forget to drink water. Likewise, the holidays can be very busy and hectic. Again, it’s easy to forget to stay hydrated. Set reminders on your smartphone or fill a water bottle and make sure you’ve finished it by the end of the day.
  10. Indulge Yourself  It’s okay to indulge yourself during the holidays. It’s only once a year after all! Just give yourself some rules to follow and you’ll be fine. For instance, some people use the “3 Bite Rule”. Allow yourself 3 bites of something – the 1st bite tastes amazing, the 2nd bite is satisfying, and the 3rd bite is the lingering finish. Let yourself enjoy the holidays without regret in January!
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Are you ready for July 4th?

June 27, 2017
4th Of July

Independence Day is a wonderful time to celebrate our great country but it is also the perfect occasion for reconnecting with family and friends. Picnics, boating, swimming, hiking, and local festivals are on everyone’s calendars. But maybe you’ve been feeling a little run down and the thought of all that activity just makes you tired. Well, you don’t have to miss out on all the fun – make an appointment with DreamBody Medical Centers right away. Your fatigue could be caused by a vitamin deficiency and dehydration!

DreamBody’s Medical experts will assess your individual needs to determine just the right IV cocktail of vitamins and minerals to address whatever you may be lacking that is causing aches and pains, mood swings, and/or fatigue (among other symptoms). With our hectic schedules, we often don’t realize that we might not be getting enough of certain vitamins and minerals. We think that feeling rundown is just due to stress when actually it could be caused in part by our body’s lack of essential nutrients.

At DreamBody, you can relax in a comfy chair while your personalized mix of vitamins and nutrients is delivered through a hydrating IV. DreamBody also offers Physician Grade supplements that you can take home with you after your sessions to keep up your wellbeing.

Remember, you don’t have to sit on the sidelines this 4th of July. You could be out there having fun along with everyone else with a little help from DreamBody Medical Centers! And, don’t forget to stay hydrated while you’re having fun and watching fireworks during the holiday – DreamBody wants you to be healthy and happy!

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Summer Is On Its Way – There Is Still Time To Make 2017 Your Best Year

April 27, 2017
Couple Riding Bikes

Can you believe that summer is almost here again? The days are getting longer and the temperatures are getting higher and pretty soon we will all be getting out our shorts and swimsuits. If you’re not ready, don’t worry – there’s still time to get healthy and DreamBody Medical Centers can help.

If you still haven’t lost the extra weight you might have put on over the winter, DreamBody has a solution for you with the HCG Diet Program. Or, maybe you are already pretty close to your ideal weight but you’ve got some pesky problem areas still and you’re worried about having to put on a swimsuit. In that case, DreamBody has the latest technology to help you get rid of unwanted bumps and bulges with cold laser liposuction. In fact, many people use a combination of the HCG Diet and liposuction to achieve maximum results.

Or, maybe you’ve got family or school reunions coming up this summer and you want to look healthy and refreshed. Then now is a great time to take advantage of Botox and Fillers. The medical professionals at DreamBody can help you decide on a plan that can help restore that youthful glow to your face. And, DreamBody makes it affordable with financing and payment plans.

Warmer weather also means that people are outdoors more and participating in activities like hiking, biking, or swimming.  If a lack of energy or chronic pain is preventing you from enjoying the summer, then DreamBody Medical Centers can help. If your low level of energy is due to getting older, DreamBody has an age management program for you. Or, maybe your dip in energy levels is caused by plain old stress. In that case, DreamBody has Vitamin IVs and Injections that can help you get off the couch and into the fun of summer. For pain issues, DreamBody offers Prolotherapy to help you stay active and healthy. No matter what is preventing you from being ready for summer, DreamBody Medical Centers has the answer!

So, yes, time may be flying by and summer will be here before we know it, but that doesn’t mean that it’s too late. You can still make 2017 your best year ever. After all, as the saying goes, “The journey of a thousand miles begins with a single step.” Contact the team at DreamBody Medical Centers and take that first step!

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Vitamin IV and the Flu

January 2, 2017
Flu Bug

Cold and Flu season is here. Many people get the flu vaccination which can certainly help prevent some strains of the flu. According to the CDC, the 2015-2016 flu vaccination was about 63% effective. Unfortunately, some people are not able to get a flu vaccination due to illness or allergies or maybe they just waited too long and supply has run out. Then, there are those who may come down with a strain of the flu that isn’t covered by the vaccination. And of course, there are still plenty of colds and viruses passing from person to person that threaten our health. If you have managed to fall ill this winter, or you are worried about getting sick (nobody has time for that!), then you should probably consider helping your immune system with a vitamin IV. Nothing helps fight off viruses and infections like adequate rest and nutrition and a vitamin IV may be exactly the extra weapon that your body needs to stay healthy this year!

So, you may be wondering – what is a Vitamin IV? A Vitamin IV is a “cocktail” of various vitamins and minerals that is administered by a medical professional intravenously. A session takes about 45 minutes and the “blend” is determined for each individual patient after an in-depth consultation. An IV typically includes a variety of B vitamins as well as vitamin C, magnesium, calcium, and zinc (among other minerals). There are actually eight B vitamins and they all play a very important role in keeping our bodies healthy. They are essential for energy and producing red blood cells. Vitamin B1, also known as thiamine, is especially important in boosting the immune system. Vitamin B6 is also an immune function booster. Vitamin C, of course, has been touted by many as a great way to prevent colds. According to the Mayo Clinic, Vitamin C can’t prevent colds, but it can shorten their duration and severity. The Mayo Clinic also found that if you are in an environment where you are frequently exposed to cold germs (childcare, schools, a doctor’s office), then Vitamin C can help your body fight off the virus.

Minerals like magnesium and zinc are also important in fighting off the flu and other illnesses. Many Americans’ don’t get enough magnesium and this can lead to fatigue. And being fatigued makes it much harder for your immune system to fight off all the germs in your environment. Zinc is another mineral that can assist your immunity in shortening the duration of a cold as it has been found to help prevent the rhinovirus (the virus that causes colds) from multiplying. According to the Mayo Clinic, Zinc can shorten a cold by a day.

So, while a Vitamin IV is not a replacement for a flu shot, it can certainly help in strengthening your immune system. Whether you are trying to avoid the flu or you may have already caught something and want to get back on your feet more quickly, a Vitamin IV could be just the prescription you need! Or, maybe you are just feeling run down from the holiday season and you’d like to boost your energy for the New Year so that you can hit the ground running. If so, consider a Vitamin IV. The knowledgeable medical professionals at DreamBody will work with you to determine exactly the right blend of vitamins and minerals for you and your needs.

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How to Have a Weight Neutral Holiday

December 16, 2016
Christmas Dinner

Yay! The holiday season is here and it’s time to eat, drink, and be merry! But how can you enjoy your time with family and friends without gaining weight from all the sweets and treats? Nobody really wants to think about dieting this time of year so go ahead and put that idea on hold for after the New Year. What you should be thinking about is having a wonderful holiday without gaining those dreaded holiday pounds. It’s a reasonable and doable goal to try to end the season at the same weight you started – hence, the term “Weight Neutral Holiday”. Here are some strategies that can help but won’t put a damper on your holiday spirit! (And remember, if you need help getting weight off after the holidays are over, DreamBody is here for you!)

1. STAY CALM

Remember, every day is a chance to learn and grow. If you “slip up” that does not mean you are a bad person. It’s important to stay positive and not let one or two bad food choices spoil the whole season for you.

2. CHOOSE YOUR BATTLES

Try to be realistic—not eating cookies for the whole month of December is probably impossible for pretty much anyone. (Plus, it’s no fun!) Not eating cookies at the office is a more achievable goal. Try to look at the events you have coming up so that you can decide where and when it will be okay for you to splurge. One event per week is probably fine and checking your calendar ahead of time will help you be aware of any possible “over celebrating”.

3. PLAN AHEAD

Once you’ve decided what is worth a splurge and what isn’t, you need a plan. At the “non-splurge” events, remember that food is not your reason for attending. You are there to enjoy people and activities, but it doesn’t hurt to try to set yourself up for success. If the gathering is a shorter cocktail type party, make sure to eat something healthy before you go. Not being hungry is a great way to avoid binging on food that isn’t worth it! If you are at a longer event like a dinner, try to eat the salads and vegetables rather than the starches and carbs. Protein will also help fill you up so that dessert is much less tempting. Also, be aware that alcohol is high in sugar and carbs and try to pick better choices like white wine or light beer.

4. BE READY FOR OBSTACLES

Having a plan and executing it are not always the same thing so it is good to be prepared for obstacles. Buffets can be hard for many people, while others have a hard time not filling up on appetizers before the main meal. Or maybe you do great during the main meal but then succumb to the charms of the dessert table? Buffets are tough – there are so many choices! Make a commitment to yourself that you will eat just one plate of satisfying food. Also, try to look for options that are as healthy as possible but still taste good and then eat as slowly as you can. By being prepared for pitfalls, you can give your willpower a nice boost!

5. BE REALISTIC

If you want your plan to succeed, it is a good idea to be realistic. Know your limitations and abilities. If you can find out more about the event and what to expect it will help you stay on track. If you are feeling like you might have trouble resisting unhealthy choices, maybe recruit a friend or family member to give you moral support.

6. STICK TO YOUR GOOD HABITS

Even at home, there is probably a lot of temptation to splurge. Try to make sure that you keep up any healthy habits you already have – like working out, staying hydrated, and getting plenty of sleep. These good habits will help you practice moderation. Instead of getting derailed, try to think of a brisk walk or a bit of yoga as a reward for getting through the helter-skelter of the holidays. Keep using a fitness app to track calories and exercise – sometimes it helps to just be aware of what you’re doing.

7. CELEBRATE WHEN YOU WIN

Make sure you celebrate your victories, even the small ones. If you want to form lasting habits, it is important to associate healthy behaviors with positive feelings. Smiling, even if you don’t feel like it, can convince your brain that something good is happening. So, make sure to put a smile on your face when you pass up the dessert table. And, no matter how small your success is, focus on it right as you experience it and congratulate yourself. Feeling successful is very motivating!

8. MISTAKES ARE A LEARNING OPPORTUNITY

You may slip up a few times and that’s ok. The trick is not to pile on more mistakes. (So if you eat two or three handfuls of Christmas candies, don’t eat the whole bag because you already “messed up”.) Instead, think about what you can do differently next time. Come up with real strategies, not just platitudes. So don’t say, “I’ll be stronger next time”, instead, think about maybe consuming more protein at the meal so you will feel fuller by dessert time. Concrete strategies are much more useful in helping yourself to stick to your plan.

9. BE FLEXIBLE

Life can change rapidly and you may need to adjust your plans and strategies. Again, look at it as a learning opportunity. Being able to adapt to changing circumstances is an essential life skill all year round – not just at the holidays. Making a change in your plan is not failure – it’s a sign that you are able to look ahead and able to get the most joy out of the season as possible!

Finally, if you end up in January with a few extra pounds, DreamBody Medical Clinics are there to help you with plenty of options to get you back into your ideal shape!

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Prolotherapy with Dr Ramon

October 28, 2016
Dr. Ramon

When it comes to Prolotherapy, no one is more of an expert than Dr. Ramon from DreamBody Medical Centers. Not only has Dr. Ramon been administering Prolotherapy to his patients for more than 15 years, he has also benefited from the procedure himself!

According to Dr. Ramon, Prolotherapy has been used since the 1950s to help patients dealing with various types of pain. Prolotherapy is an injection that helps regenerate tissue and allows the body to heal itself from an injury. It is a natural procedure because it uses the body’s own inflammation to heal itself.

Dr. Ramon will first thoroughly evaluate a patient to determine the source and nature of any pain. Then, a solution is injected in the affected area so that the body responds and begins to strengthen the tissue for better healing. Says Dr. Ramon, “Prolotherapy is the base of our offering for pain management and relief. We can then use PRP and Stem Cell treatments if needed. The main goal is to help a patient avoid surgery and to return him or her to an active, pain free life.”

Prolotherapy can be used for relief from a wide variety of issues that cause pain. This includes rheumatism and arthritis, cartilage and ligament tears and strains, as well as knee, hip, and back pain. Prolotherapy can also be used to strengthen tendons that have been injured or weakened due to wear and tear. Dr. Ramon has found that Prolotherapy tends to have about an 85% success rate compared to 30% for surgery.

Dr. Ramon points to many success stories, including his own. “I had a knee injury and completely tore my ACL. My orthopedist said I needed surgery but with the relatively low rate of success, I wanted to try something different and less invasive. So, I turned to Prolotherapy and my recovery has been amazing. It has been almost 15 years and I can still do any activity I want and I’m still pain free!”

“I even have patients who have bone on bone knees and need replacements. With Prolotherapy, we’ve been able to keep them well for years. Prolotherapy has far less down time than surgery and no side effects. If surgery can be avoided or delayed, that is a good thing. Prolotherapy is an option that is not always explored or offered by other practitioners but here at DreamBody, we firmly believe that it is a marvelous way to alieve pain and get active again!”

So, if you are tired of limping through every day due to pain, call DreamBody Medical Centers for a free consultation with Dr. Ramon. Prolotherapy could be just what the doctor ordered!

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Secrets Of The Stars

September 27, 2016
Lady In Satin Black Dress

The Emmy’s have officially kicked off the TV and Film awards season for 2016 – 2017. If you’ve ever wondered how celebrities get ready for their moments on the red carpet, here are some secrets the stars use to look stunning under the glare of the spotlights.

According to the nutritionists and exercise coaches who work with many of the actors, their clients focus on the long term. Healthy eating and exercise is a life goal. However, there are some good tips that celebrities use in the few weeks before an awards ceremony in order to look trim and to fit into their body hugging gowns or tuxes.

Several Hollywood nutritionists emphasize extra sleep and extra hydration. The sleep helps smooth out facial wrinkles, saggy skin, and reduce under eye circles, while extra fluids and cutting back on salt helps to prevent bloating. Curtailing carbs and red meat for a week or so before can also help to hold off bloating for a nice flat tummy that looks great in that designer dress.

Of course, you probably aren’t planning on attending the Oscars, but the awards season pretty much goes on at the same time as the holiday season and for many people, that means dressing up and attending parties and other functions where we want to look our best. If you follow a healthy diet and get plenty of exercise, you are probably well on your way to looking great in your dressy outfits. However, like many people (including celebrities) you might have some pesky areas that bulge no matter what you do. For many men, this means love handles at their waistline and for many women, it’s saddlebags on their thighs.

Fortunately, there is a way to get rid of these stubborn pockets of fat. Liposuction is a safe and affordable way to get the slim physique sported by many famous actors. In fact, quite a few film and TV stars have been very open about having liposuction. Star Johnson, the TV personality, lost more than 100 pounds with gastric bypass surgery and then subsequently had a tummy tuck and lipo in order to firm up her abdominal area. Kim Kardashian has had breast augmentation and liposuction for a smoother appearance of her famous curves.

The important thing is to make sure that the doctor you choose is board certified and experienced in the procedure. Your medical practitioner should not charge for a consultation, nor should he or she promise unrealistic results. Fortunately, DreamBody Medical Centers is right here in Arizona and meets all the criteria. The doctors are up to date on the latest and safest technology and are focused on your total health and wellness. Plus, DreamBody has several programs that can make liposuction extremely affordable for you.

So, if you love checking out the Emmys, the Golden Globes, and the Oscars to see what the stars are wearing and to admire their flawless looks, you might want to also check out DreamBody Medical Centers to find out how to get that look for yourself!

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Slow Cooker Tomatillo Pulled Chicken Sandwiches

August 22, 2016
Pulled-Chicken

It’s August in the Valley of the Sun and it’s hot! The last thing you want to do is stand in a hot kitchen cooking for yourself and your family. Well, here’s a solution– pull out your slow cooker and whip up some easy, healthy, and delicious summer dishes. Here’s a great recipe from Better Homes And Gardens that will warm your heart but not your house!

Tomatillo Pulled Chicken Sandwiches

Directions

  1. Remove meat from chickens, discarding skin and bones. Using two forks, pull meat apart into shreds. Place shredded chicken in a storage container; cover and chill overnight. Prepare Tomatillo-Garlic Sauce. Transfer to a storage container; cover and chill overnight.
  2. In a 3-1/2- or 4-quart slow cooker combine shredded chicken and sauce. Cover and heat on high-heat setting about 2 hours or until heated through. Season to taste with salt and pepper.
  3. To serve, fill rolls with chicken mixture and toppings.

Tomatillo-Garlic Sauce

Directions

  1. In a blender or food processor combine tomatillos, onion, cilantro, lime juice, vegetable oil, jalapeno, garlic, cumin, salt, and black pepper. Cover and process until smooth.

From the Test Kitchen

*TIP:

Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts (Tomatillo Pulled Chicken Sandwiches)

  • Per serving:
  • 291 kcal cal.,
  • 11 g fat
  • (3 g sat. fat,
  • 1 g monounsatured fat),
  • 65 mg chol.,
  • 1017 mg sodium,
  • 32 g carb.,
  • 2 g fiber,
  • 3 g sugar,
  • 18 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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What Is Cellulite And How Do I Get Rid Of It?

August 22, 2016
Cellulite

It happens to almost every female on the planet: one day you wake up, look in the mirror, and realize that the skin on your thighs or buttocks region has started to become bumpy and rippled. This is cellulite and it affects 95 percent of all women.

Cellulite can be really aggravating for most women. Even though cellulite doesn’t necessarily indicate any medical issues, it definitely takes a toll on your physical appearance. What makes it worse is even though you are at your ideal weight and you work out, cellulite doesn’t go away.

You are not alone in this fight. Women of all shapes, sizes, and genetic history suffer from cellulite, so whether you are trim or overweight, chances are you have to battle with cellulite at one point or another. Even models in magazines have cellulite (although airbrushing and photo re-touching eliminates it.)

Since this problem is so universal and the overall consensus from women who have cellulite is that they want to get rid of it, we will walk you through some important information about cellulite.

• What is cellulite?
• What causes it?
• Can I prevent it?
• Can I get rid of it for good?

What is Cellulite?
Cellulite is a persistent subcutaneous fat that causes dimpling of the skin primarily on women’s hips and thighs. Because women genetically have particular types of fat and connective tissue that differ from that of men, women are always the victims of this skin problem that is also referred to as “cottage cheese skin.”

There are four different grades of severity when it comes to cellulite. Like many other medical or genetic issues, depending on several different factors, you may be suffering from a low grade version to a high grade version.

The different grades of cellulite include:
1. Grade 1—no visible cellulite, even when the skin is pinched.
2. Grade 2—no visible cellulite when lying down or standing, but persistent dimpling can be seen when the skin is pinched.
3. Grade 3—visible cellulite when standing, but may disappear when lying down.
4. Grade 4—visible cellulite when standing and lying down.

As mentioned earlier, there is really no need to fret over cellulite other than the fact that you may not like how it looks on your body. Other than being bothersome, there are no medical repercussions of cellulite.

What Causes Cellulite?

Due to the fact that cellulite is so prominent, there are quite a few factors that cause women to suffer from it. Some of the primary factors include:
• Hormonal factors
• Genetics
• Diet
• Lifestyle

Hormonal Factors

Women are no strangers to the effects of hormones on their bodies. Like many other strictly female issues, estrogen is the primary culprit for cellulite. Unfortunately, there isn’t anything you can do about the fact that you have high levels of estrogen in your body. Sorry ladies, there’s no quick fix for hormones!

Genetics

Once again, this factor cannot be remedied. Unfortunately cellulite is a genetic trait passed on from mothers to their daughters. Chances are, if your mother or grandmother suffer from cellulite to a certain degree, you will as well.

Diet

Many people may notice that the more overweight an individual is, the more cellulite they get on their body. Fortunately for you, this is one thing that you have full control over. By changing your diet, consuming less calories and fat, and increasing your intake of fruits, veggies, and fiber, you can be one step closer to reducing the appearance of cellulite.

Lifestyle

Exercising is another method to getting rid of this unwanted friend. By committing to exercising more often, you can watch the cellulite disappear!

How Can I Prevent Cellulite?

If the particular grade of cellulite you suffer from is not caused by hormonal or genetic factors, the best way to prevent the occurrence of cellulite is through diet and exercise. By eating a healthier diet, you lessen the chances of weight gain and therefore lessen the chance of the appearance of cellulite. However, extreme dieting is highly discouraged by doctors. Extreme dieting can have the opposite effect, and can actually make you more prone to having cellulite appear on your body.

Exercise is another great way to prevent “orange peel” skin from occurring. Cellulite primarily shows up in the areas of the body with the least circulation, so by exercises that increase circulation and warm the skin are your best bet. So be sure to try swimming, running, or brisk walking for the best results!

How Can I Remove Cellulite?

If you have tried every option available to you and still can’t get rid of your cellulite, you may want to consider liposuction. Many doctors who practice liposuction also offer services that can help reduce the appearance of cellulite. The best way to find out what may work for you is to consult a board certified practitioner who can guide you through the procedures available. This consultation should be offered at no charge and the doctor should be willing to share a variety of options with you.

So, if you are doing everything you should be and are still plagued by cellulite, consider contacting someone like the professionals at DreamBody. The DreamBody team may be able to help get rid of cellulite for good!

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Top 5 Low Impact Work Outs

August 22, 2016
Low-Impact-Exercise

When you want to get in shape or lose weight working out is, of course, one of the best ways to do it. Working out burns calories, builds strength and helps trim, tone, and tighten your body. It’s great to get out and exercise more but there is more you need to consider when it comes to choosing a workout routine.

Many people make the mistake of thinking “any workout is a good workout” and in some senses that is true.  Unfortunately, there can be some negative aspects that go along with particular forms of exercising. For people who do not work out regularly, the idea of high impact exercise may not seem all that threatening. So what if you go for a run a few times a week? That surely can’t cause enough repercussions to make running “bad” for you, right?

High impact workouts such as running, jumping rope, or doing plyometrics can yield wonderful cardiovascular benefits and can help you lose weight more quickly, however, your joints can take a major beating when it comes to these types of calorie burning activities. When you continuously take part in high impact exercises, your body can pay the price years later when the need for knee or hip replacements may occur.

This doesn’t mean that you can never run – running can be a great workout! It’s just important to remember that you need to start slowly when you are getting back into exercising and that there are lower impact exercises that still burn calories, are much easier on your body, and will keep you healthier in the long run.

Low impact workouts cannot only be a great way to lose weight, but they are a fun alternative to a boring treadmill routine. Some of the benefits of low impact workouts include:

• Keeps joints healthy
• Increases the opportunity to work out more areas of your body
• Decreases the feeling of pain after a workout

You also ensure that your joints will stay healthier longer and you can increase your strength and flexibility with low impact workouts. So, why not switch it up this week and try one of these fun exercise alternatives instead?

1. Elliptical
2. Cycling
3. Rowing
4. Yoga
5. Swimming

1. Elliptical

If you are the type of person that enjoys working out in a gym environment, there are several great options for you when it comes to low impact exercises. The elliptical is one of the best choices as it combines the benefits of cycling and the treadmill, but completely eliminates impact on your joints. The elliptical is a great way to get your heart rate up and allows you to smoothly sail through your daily calorie burning.

2. Cycling

Whether you prefer to work out indoors or outdoors, cycling is a great option for you. Riding your bike gives you the opportunity to get your heart rate up while really working out your leg muscles as well. With cycling, you can also increase or decrease your intensity. If you are cycling indoors, you can turn up the intensity on your machine, allowing you to work out your leg muscles even more.

If you are cycling outdoors, you can challenge yourself every time you go up and down a hill. Not to mention you will get to see some beautiful scenery along the way! If you prefer to workout in group settings, cycling classes are the perfect solution for you! These high intensity, fun, and energizing classes allow you to burn even more calories while being pushed to your limit by your cycling instructor.

3. Rowing

Rowing is one of those exercises that doesn’t tend to cross people’s minds, but is one of the more challenging workouts you can choose. A lot of gyms have rowing type of machines available for you to use, but the best way to execute this workout is by doing the real thing. If you live near a lake, chances are they will have rowing classes/teams available. This group setting allows you to get outside and enjoy your workout with other people. You will get your heart rate up while drastically increasing your upper body and core strength.

4. Yoga

If you could use a bit more Zen in your life, yoga is a great low impact alternative workout. Depending on what you want to focus on the most when exercising, there are several different options when it comes to picking the right type of yoga for you. Traditional yoga takes place in a room temperature studio and guides you through postures and positions that increase your strength and flexibility.

If you want to incorporate more cardio into your yoga, Bikram or any other type of hot yoga is the perfect solution. These rooms are usually kept at temperatures around 105 degrees encouraging you to sweat and get your heart rate up, while practicing traditional yoga postures.

Yoga is a great option, regardless of which type you choose.  By consistently practicing it you will strengthen muscles all over your entire body and gain flexibility and balance, all while minimizing the impact on your joints.

5. Swimming

When it comes to low impact workouts, swimming is one of the best! The impact on your body during swimming is practically zero, but swimming can still be an intense workout that helps you really burn calories and get your heart rate up. Additionally, swimming uses muscles all over your body and can also focus on particular muscle areas when you change your stroke. Swimming is perfect year round as many gyms and fitness clubs have indoor pools, but swimming outside during the summer can be a pretty satisfying workout as well. Water aerobics are also an excellent way to burn calories, glean aerobic benefits, and build strength while sparing your joints from the pounding of higher impact activities.

So, if you are starting a new exercise routine, try to incorporate lower impact activities that will be easier on your body and allow you to build up to higher impact routines. With lower impact exercise, you will avoid injury and be able to work out consistently. This of course, will ultimately help you achieve those weight and fitness goals!

* Individual results may vary and are not guaranteed.