There are 24 hours in a day that are yours to plan. It is important to organize your day around the most important things on your agenda. I know you might be thinking my work is the most important because it is how I pay the bills. However, your health should come first. Women are known for putting everyone else before themselves especially their family. If you are not healthy then you will not be able to work or take care of your family. Finding 30 minutes a day to workout is much easier than you think. Instead, of watching T.V or sitting on the couch, do circuit training; circuit training allows you to get a cardio workout as well as a build muscular strength and muscular endurance. Also, work on the largest muscles in your body to burn the most amount of calories, such as your legs, chest, and back.

2) “I am too tired after work to workout”

If you are too tired to workout then that is a reason why you need to workout. You should be able to go to work and still have energy when you get home. When you workout your body will release endorphins which will make you feel happier and more relaxed. It does not matter if you workout in the morning or in the afternoon. Working out in the morning has many benefits such as giving you energy throughout the day, a great way to relax before heading to work, and it allows you go home right after work so you can spend time with your family. However, if you prefer to workout in the evening then you will be able to relax after the workday. What better way to head home to your family than to be relaxed. You might be thinking who is going to cook dinner if I am working out; the answer is the Crockpot will. Crockpots are great for cooking meals because you just have to throw ingredients into the pot and then everything is ready when you get home.

3) “I don’t want to workout by myself”

If you do not like working out by yourself then grab a friend and have them workout with you. Make it a friendly competition between the two of you or if you work in an office, you can start a “biggest loser” program. If your goal is not to lose weight, you can still have a friendly competition by seeing who can gain the most muscular endurance and strength. You will need to have a pre and post-test such as push-ups, sit-ups, and a 100-yard sprint.

4) “I don’t know what to do”

If you workout in a gym then there will be personal trainers who you can ask what to do. Personal trainers love helping people and are willing to answer questions. If you are not sure how to use a piece of equipment, they can show you to make sure you are using the machine properly. If you have never been given a tour of your gym, ask a front desk member. When you sign up for your membership you should be given a tour of the gym as well as shown the equipment. Next time you are in the office, you can ask us to put together a workout for you.

Copyright © 2012. Integrated Health Systems. All rights reserved. Jodie is the therapy assistant and personal trainer for Integrated Health Systems. You can contact Jodie at Jodie@integratedhealthdenver.com . If you are struggling with your health and want to learn more, visit our website at www.integratedhealthdenver.com

Integrated Health Denver
303-781-5617

It is beautiful outside and it is time to get out and enjoy it. What better way than to be able to accomplish two things at once. Exercising outside allows you to soak up Vitamin D as well as getting a workout to improve your health. It is much cheaper to prevent diseases than to treat them. It only takes 30 minutes a day and you will feel happier, more motivated by what you accomplished. In addition, did you know that exercising on a regular basis decreases your chances of getting sick? Yep, it is true my friend.

Here are a few tips about exercising:

Sign up for a race- When you have workout goals it is easier to stay motivated. In addition, it gives you something to accomplish. Here is a quote by Kendra Wenzel, “Competition pushes people further than what they think they can do, and makes them work out more diligently and consistently.”

Run- Running is a cheap exercise. All you need is a pair of shoes and then you can run a trail or run around a park. Many people like running where there are others around. Choosing a park is a good motivator.

Know your limits- It is easy to get gung-ho and try to do too much too soon. If you have never ran then you do not want to try to run 10 miles. Start with 1 mile and then increase your distance. If you try to run 10 miles initially, you increase your risk of injury. If you try to run 1 mile and it is too much, you should stop. It is important to know the difference between muscle soreness, muscle fatigue, and pain. If you feel a sharp pain then you need to stop and let your body rest. It is important to push your body to its limits but it is crucial to know your limits.

Circuit Training- It is a high intensity workout, which allows you to burn more calories in a shorter period of time. Also strengthening your largest muscles will burn the most amount of calories and build lean muscles, which will increase your metabolism.

Copyright © 2012. Integrated Health Systems. All rights reserved. Jodie is the therapy assistant and a personal trainer for Integrated Health Systems. You can contact Jodie at Jodie@integratedhealthdenver.com . If you are struggling with your health and want to learn more, visit our website at www.integratedhealthdenver.com

Consumption of sugar, not enough exercise and lack of sleep all contribute to shutting down production of growth hormone. Simply put, in order to make more growth hormone you just need to avoid sugar, exercise, and get enough sleep. The problem is that most people don’t know how to completely avoid sugar or are getting the wrong type of exercise. When it comes to sleep, most people know that they need to shoot for 7-8 hours, but this is often seen as a luxury and not a necessity, which is the wrong attitude to have when it comes to sleep.

Most people don’t realize how much sugar they eat or how detrimental it is to their health. A sugar is anything that is a carbohydrate, so drinking alcohol, eating bread, pasta, potatoes or even too much fruit will result in higher blood sugar levels which will shut down production of growth hormone. Eating a diet of protein, veggies and small amounts of low glycemic fruits is best for promoting release of growth hormone and for your overall health. Even moderate amounts of alcohol and sugar in any form can set back fat burning for days.

Exercise is one of the best ways to boost growth hormone levels, but doing the wrong type of exercise can actually block its production. Intense exercise is the key to helping the body make growth hormone, but the problem is that intense exercise can also trigger the hormone cortisol, which inhibits growth hormone. The key to getting your body to release growth hormone without cortisol is to do intense exercise for a short duration. Doing 20 to 30 minute sessions of interval training or circuit training 3 times per week will accomplish this.

When it comes to burning fat, growth hormone is one of the many players involved in whether or not your body is going to shed fat or store it. There are several hormones that make your body burn fat and several that are designed to make you store it. Understanding how to control these hormones can be what will make or break your efforts to shed those extra pounds.

Copyright © 2012. Dr. Lindy Vaughn, DC, Integrated Health Systems. All rights reserved.

Pierce was the Medical Director for both a large destination spa, and for a free public clinic. Dr. Pierce was a faculty instructor of clinical nutrition for pregnancy and lactation at Arkansas Midwives School and Services, and an instructor for several massage therapy schools.

Dr. Pierce has presented cases at the Holistic Dental Association annual convention and testified before the Minnesota Dental Board and before the Minnesota legislature.

Dr. Mike Pierce conducting a comprehensive examination.

Dr. Pierce is an assistant professor for the Carrick Institute for Graduate Studies and has been a lecturer for Apex Energetics since 2009, educating physicians and other practitioners on the testing and clinical applications of Functional Endocrinology, Immunology, and Blood Chemistry.

To Learn More about Dr.Mike Pierce visit

Integrated Health Denver

303-781-5617 

1) Keep minor endocrine diseases under control. Some people let minor or controllable diseases of the endocrine system go untreated. These diseases can develop into something much bigger if untreated or unnoticed. Diabetes should be given attention on a daily basis. It is recommended that you take special note and precaution to endocrine disorders.

2) Know your family history. Knowledge of your family history is a powerful tool to have. It is especially useful when you get into your twenties. Many endocrine disorders develop in people over twenty except type I diabetes. Knowing your family history can help you learn the precautions, and you can often prevent an endocrine disorder through lifestyle changes.

3) Eat a healthy diet. It is always very important to eat a healthy and well balanced diet every single day. Not eating healthy can lead to type II diabetes (an endocrine disorder), and type II diabetes can later lead to blindness and kidney failure (a serious endocrine disorder). It is recommended that you talk to your doctor if you need help developing and staying on a healthy diet.

4) Minimize stress in your life. Having a lot of stress in your life can cause the overproduction of hormones. This can lead to the failure or malfunction of many endocrine organs. It is recommended that you get plenty of exercise. Allow six to eight hours of sleep per night in order to reduce stress and keep hormones balanced.

5) Stay in touch with your doctor. You should especially stay in close contact with a Denver endocrinologist if you consider yourself to be a high risk for diabetes and other diseases. Your endocrinologist can run tests, help you assess the disorders you are more at risk for and help you keep your chances of getting these disorders low. Ask your medical doctor about a referral to an endocrine specialist if you feel you are in need of one.

Another important factor regarding what to look for is to find someone that accepts your insurance plan. If someone comes highly recommended to you but does not accept your insurance, you’ll need to think about other financing options, including private payment. Think about if that is something you are willing to do. Before you go in, it’s also helpful to research your own condition, so that you are more knowledgeable about the exact treatment that you think you need.

It’s a good idea to write down a list of questions, so that when you go in for an initial consultation, you are ready to discuss these things. That includes not only the outcome of your research about your condition.  You could find out this basic information from the company website, but then be prepared to follow up with the doctor in person to find out more about them.

One thing that some people forget about when they are thinking about  is personal warmth and comfort levels. If you are going in for this type of treatment, you want it to be with someone that you feel comfortable with. A personal rapport is always something to think about when you are comparing different doctors that otherwise look the same on paper. That’s why it’s so important to go in for an initial consultation before beginning any longer term treatments, so that you can assess how the office is run and if it’s somewhere that you would feel comfortable visiting on a repeated basis.

If you have any question, you can call us at 303 781 5617