More and more research is now validating two facts: Spinal manipulation is often effective at relieving back pain and costs less than back surgery, which is often ineffective at relieving back pain, not to mention the risks. A new study now demonstrates an additional fact: that an extended period of chiropractic treatment may be more effective than a short treatment period.

Chiropractic Effectiveness

Several randomized clinical trials have demonstrated that chiropractic manipulation is one of the most effective treatments for lower back pain.  Most of these studies have found that 5 to 10 chiropractic treatments performed over a 2 to 4 week period are effective at relieving most cases of back pain.  Other research indicates that chiropractic is the most cost effective treatment for back pain, costing less than most other types of care, other than just taking drugs.

A new study in the Journal of Occupational and Environmental Medicine found that when chiropractors manage work related injuries as compared to medical doctors or physical therapists, patients were less likely to have a recurrence and missed less work.  Chiropractically managed patients took fewer medications, had fewer surgeries, their care was less expensive, and they returned to work earlier.

Surgery May Not Work

Recent evidence indicates that spine surgery is often ineffective.  Some experts estimate that up to 90% of the 500,000 disc surgeries performed each year in the U.S. are unnecessary.  And back surgery is expensive, averaging $100,000 or more when surgical costs, medications, MRIs, rehab and disability are considered. One recent study found that when patients with disc deterioration, disc herniation, and/or radiculopathy were treated with surgical fusion of two vertebrae in the lumbar spine, only 26% of these employees had returned to work by the two year period, versus 67% of employees with back pain who did not have surgery. In addition, there was a much higher use of narcotic pain killers by those who had surgery for two years after the surgery.

Longer Chiropractic Treatment Schedule Better than Short Schedule

And brand new research finds that a longer treatment period of chiropractic care is more effective than a shorter treatment period.  A new paper in the prestigous journal Spine found that patients with chronic low back pain (pain for six months or longer) experienced greater improvement after one month of chiropractic manipulation (3 times per week for 4 weeks) followed by treatment once every 2 weeks for 10 months (for a total of 30 treatments) than those that just came for one month of care (12 treatments).

The group that was given 12 chiropractic treatments made progress, whereas a placebo group did not make progress. But after 10 months, this group that got one month of chiropractic treatment had lost some of their improvement. But the group that received the additional 20 treatments made more progress all the way up to the 10 month period.

Does this mean that you have to have 30 chiropractic treatments to feel better? No, of course not. But it does offer valid scientific proof to insurance companies that patients who need 30 treatments should get them. And it also provides evidence that after an initial round of intensive treatment (12 visits in one month) that getting some additional maintenance care (such as every 2 weeks) makes sense medically.  And we should not neglect to mention the other benefits of chiropractic care, such as the improved sense of overall well being that many patients experience when their spines are better balanced and aligned.

Conclusion

Does this mean that chiropractic always works and surgery never does? No. Not everybody gets better with chiropractic treatment, though most do. And lots of patients benefit from spinal surgery.  But most patients should get at least a trial of chiropractic treatment before surgery and that trial should involve at least 12 treatments—not 2 or 3.

Ben Weitz, DC is a Santa Monica Chiropractor with over 25 years professional experience and is the preferred Chiropractor for athletes and fitness professionals.  His office is in Santa Monica.

Did you know that behind many healthy and physically fit men there may be a nagging woman?

That’s the finding of a new study from the University of Lincoln in England, which reports that inactive men are more likely to turn to exercise if nagged by their significant others to lead a healthier lifestyle.

An earlier study from Surrey University also showed that both men and women are more likely to exercise regularly if urged by their partners.

“There are several conclusions that can be drawn from this research,” says Jason Kozma, owner and personal trainer at Santa Monica Personal Training. “First, that some of us need encouragement to start exercising – whether it’s nagging or gentle persuasion – and second, that support from people around us, be it our spouses, family, or friends, is very important in achieving our health and fitness goals. And, this is equally true for both genders.”

Of course, encouraging others to get fit - which encompasses physical activity and healthy diet – will probably backfire if you don’t follow your own advice.

“To inspire people around you to exercise and eat well, you must set an example yourself,” Kozma says. “You can nag all you want but if you sit on a couch all day and snack on junk food, nobody will take you seriously. So put your own house in order before motivating others.”

If, on the other hand, you lead a healthy lifestyle, you should certainly try to persuade your family and friends to do the same. What arguments should you use to motivate people around you to start an exercise program? Kozma’s suggestions:

Give a good reason: Let them know what specific benefits they can expect if they exercise. For example, if your partner or friends are overweight, tell them how physical activity will help them burn off calories and fat. Remember to give them reasons that are personal, not just general and generic arguments that are not relevant to their lives.

Be a positive example: Talk about how exercise has improved your own life and health; be specific about the beneficial changes, whether on weight loss, strength, endurance, flexibility, or general conditioning.

Share your enthusiasm: It is possible that inactive people don’t work out because they think exercise is boring and / or hard. Let them know that it certainly doesn’t have to be that way. An exercise program can – and should – be enjoyable and adapted to each person’s level. This is where a trainer can be of big help.

Be a workout buddy: Offer to exercise with your friend or significant other, so you can offer your support and encouragement. If you train at a different intensity than a novice, a fitness coach can devise specific routines to match your individual levels.”

About Santa Monica Personal Training:
Launched by fitness expert Mr. America Jason Kozma in April 1997, Santa Monica Personal Training is a co-ed personal training fitness program which specializes in the areas of body transformations and next level training. Program details and client testimonials are available at www.smpersonaltraining.com. Kozma has been featured as a fitness expert on MTV, Fine Living, ESPN and Discovery Channel just to name a few. He is a certified fitness expert with 28 years experience in the fitness industry and can be reached at jason@latrainer.com or 310-772-5105.

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(SANTA MONICA, CA April 19, 2012) – If you are a woman and don’t exercise enough – or at all – you are literally making yourself sick.

This is the conclusion of a new study released by Oregon State University last week, indicating that inactive women are at a higher risk for developing metabolic syndrome, a group of medical conditions including high cholesterol, high blood pressure, and excessive belly fat.

“Even taken separately, each of these conditions can be dangerous to your health,” says Jason Kozma, owner and personal trainer at Santa Monica Personal Training. “Combine them, and your risk for type 2 diabetes, heart disease, and stroke increases.”

Should you be worried? It all depends on your level of activity. The study found that women average only about 18 minutes of moderate-to-vigorous daily exercise, far below the recommended minimum of 30 minutes a day.

The reasons for lack of physical activity among women range from busy work schedules and family obligations to – incredibly enough – vanity. In an interview with the New York Times last year, U.S. Surgeon General Dr. Regina M. Benjamin noted that because they don’t want to mess up their hair, some women avoid physical activity altogether.

“Anyone who doesn’t want to work out will always find a convenient excuse,” Kozma says. “But the bottom line is this: hair – or any other reason – should not stand in the way of your health.”

If you need even more compelling reasons to work out – other than the ones cited above – how is this: numerous studies have shown that women who exercise at moderate to vigorous levels for three or more hours per week reduce their risk of developing breast cancer by 30 to 40 percent.

And if you are a man, don’t think you’re off the hook. Even though this particular study focused on women, many men also skimp on exercise. According to a 2011 report by Centers of Disease Control and Prevention, fewer than two in 10 Americans get the recommended levels of physical activity, and more than a quarter of U.S. adults of both genders don’t exercise at all.

“While this recent research mentions the risk of metabolic syndrome in women, let’s not forget that inactive lifestyle can be dangerous for men and women alike,” Kozma points out. “For both, it ups the risk of obesity, heart disease, several forms of cancers, diabetes, and stroke – all of which can lead to early death.”

If a busy schedule – not hair – is the reason why you don’t exercise, Kozma suggests the following time-saving tips:

Plan your sessions early in the morning, before your schedule gets too busy. You’ll be energized for all your day’s activities and won’t have to worry about fitting in a workout later, when things get too hectic.

Focus on time-saving but highly effective exercises like interval training, which typically lasts 15 to 20 minutes per session. Ask your trainer to create intervals that are best suited to your needs.

About Santa Monica Personal Training:
Launched by fitness expert Mr. America Jason Kozma in 1997, Santa Monica Personal Training is a co-ed personal training fitness program which specializes in the areas of body transformations and next level training. Program details and client testimonials are available at www.smpersonaltraining.com. Kozma has been featured as a fitness expert on MTV, Fine Living, ESPN and Discovery Channel just to name a few. He is a certified fitness expert with 28 years experience in the fitness industry and can be reached at his website or 310-772-5105.

# # #

About Jason Kozma, Fitness Expert:
Mr. America Jason Kozma is a certified fitness expert with 28 years of experience in the fitness industry. Kozma can be reached at www.smpersonaltraining.com or 310-772-5105 and is available for media interviews on topics related to health, wellness and fitness.

(SANTA MONICA, CA March 29, 2012) – All those nights you lie in bed wide-awake can make you not only tired, but also fat.

New research by the Mayo Clinic found that insomniacs tend to consume an average of about 500 more calories the next day than those who get a good night’s sleep. That is a rude awakening – no pun intended – for nearly 90 million U.S. adults who, according to this study, suffer from sleep deprivation.

This research comes on the heels of another study released in January of this year by the Perelman School of Medicine at the University of Pennsylvania, which warns that people who suffer from insomnia at least three nights a week are 54 percent more likely to have diabetes, 98 percent more likely to have coronary artery disease, 80 percent more likely to have had a heart attack, and 102 percent more likely to have had a stroke.

What should you do if you spend your nights tossing and turning? Try one of the best natural sleep inducers there is: exercise.

“There is actually scientific evidence suggesting that a regular fitness program can boost our ability to sleep longer and better,” says Jason Kozma, owner and personal trainer at Santa Monica Personal Training.

He is referring to research conducted at Stanford University several years ago, which indicated that people who exercised for 30 to 40 minutes at least four days a week reported improved sleep quality and duration.

How can physical activity put us to sleep? Much of it can be attributed to its impact on our mental health, Kozma notes.

“Think about what factors disrupt your sleep,” he says. “In many cases, excessive emotional stress is at the root of the problem. There’s abundant evidence showing that depressed people are more prone to insomnia, while happy folks sleep well.”

Fortunately, regular exercise can make a positive difference. That’s because when we work out, we raise the body’s levels of ‘feel-good’ chemicals such as endorphins dopamine, seratonin, and norepinephrine. They, in turn, help reduce anxiety and release tension, so you can fall – and stay – asleep more easily.

Here are Kozma’s ABCs to improve your ZZZs (and banish the munchies) with exercise:

Start with tension-busting moves that warm up the body and release stiffness from all the major muscle groups such as a dynamic warm up like Frankenstein walks, high skips, side shuffle and whatever else your trainer suggests. Being relaxed will help you sleep better and longer.

Follow with a more intense workout that includes strength training and intervals. However, keep in mind that you shouldn’t overexert yourself to the point of absolute exhaustion hoping that tiredness will make it easier to fall asleep. “Just the opposite is likely to happen,” Kozma says. “If you put too much strain on your body in the beginning, you may end up too sore and possibly injured -and that will keep you awake at night. You can increase intensity as you go.

Exercise in the morning or afternoon, within three to six hours of going to bed, otherwise you might be too energized and pepped up to sleep.

About Santa Monica Personal Training:
Launched by fitness expert Mr. America Jason Kozma in April 1997, Santa Monica Personal Training is a co-ed personal training fitness program which specializes in the areas of body transformations and next level training. Program details and client testimonials are available at www.smpersonaltraining.com. Kozma has been featured as a fitness expert on MTV, Fine Living, ESPN and Discovery Channel just to name a few. He is a certified fitness expert with 28 years experience in the fitness industry and can be reached at his website or 310-772-5105.

Probiotics, which mean “for life, are beneficial bacteria that can assist your body with digestion and help protect you from harmful bacteria.
There are, in fact, trillions of bacteria in your digestive tract, but not all of them are good for you. One reason why probiotics are so important is because they help keep the balance of good vs. bad bacteria in check.
Without them, bad bacteria would overwhelm your system, causing your cells to miss out on important nutrients and function poorly.
As written in the book “Digestive Wellness”, probiotics lower the pH of your colon and kill disease-causing microbes. They also produce vitamins A, B and K,
protect you from illness, enhance peristalsis, and make lactase for milk digestion. Probiotics also ferment dietary fiber, producing important shortchained fatty acids, such as butyric acid, which in low levels has been associated with ulcerative colitis, colon cancer, active colitis and inflammatory bowel disease.
Because of their promising benefits, probiotics have been the topic of much recent research. Already, it’s been dicovered that probiotics may:

• Enhance your immune system (70 percent of your immune system is located in your digestive system, which means that if your gut is overrun with bad bacteria, there is a good chance your immune system will not be functioning at its best)
• Prevent infections after surgery
• Treat acute and chronic diarrhea
• Relieve inflammatory bowel disease
• Treat irritable bowel syndrome (IBS)
• Protect against cancer development and progression
• Prevent eczema in children
• Prevent and treat vaginal yeast infections and urinary tract infections
• Help reduce weight gain and maintain ideal body weight
• Help reduce systemic allergic responses

Why are Some People Lacking in Good Bacteria?
When we are born, most of us began with a clean slate in terms of health. Unborn babies are equipped with their own friendly bacteria. After they are born breast milk helps that bacteria to grow and flourish.  However, many people exist largely on diets of processed and pasteurized foods, which are virtually devoid of the friendly bacteria we need to flourish. Some exceptions to the rule are foods that are naturally fermented, and then eaten in their raw form, without being pasteurized. Examples of these healthy
probiotic-rich foods include un-pasteurized:
Kefir
Kvass
Yogurt
Sauerkraut
Drinking fermented milk called kefir is an excellent way to get more probiotics in your diet.
A further assault to your body is beneficial bacteria comes from antibotics. These drugs not only kill the bad bacteria that may
be causing your illness, but they also kill ALL bacteria, including the good kind in your digestive tract that your body needs,
leaving barren territory for all sorts of trouble to brew.
Because of this, many natural health experts believe it is important to take a probiotic supplement if you have recently
finished a round of antibiotics, while others believe most people can benefit from taking a probiotic supplement every day.
So whichever method you choose (choosing both supplements and fermented foods is best), be sure that your body is getting a steady source of good bacteria. Once your gut is balanced and healthy, you’ll have to worry less about illness as your immune system should be functioning at its optimal level.

In choosing a probiotic supplement for yourself, choose one that provides clinical activities supporting systemic health and wellness through immune-system protection, allergy reduction and effective and enhanced nutrient absorption.

National Center for Complementary and Alternative Medicine
MayoClinic.com
© 2012 Health Realizations, Inc.

A client sent me this article from the Wall Street Journal. I thought it was hilarious!

enjoy…

By Jason Gay, WSJ writer

This is the time of year when even people who hate the gym think about going to the gym. Many of us are still digesting whole floors of gingerbread houses, and jeans that fit comfortably in October are now a denim humiliation.

Sweating is a good way to begin 2012. Exercise, like dark chocolate and office meetings that suddenly get canceled, is a proven pathway to nirvana. But if you’re going to join a gym—or returning to the gym after a long hibernation—consider the following:

1. A gym is not designed to make you feel instantly better about yourself. If a gym wanted to make you feel instantly better about yourself, it would be a bar.

2. Give yourself a goal. Maybe you want to lose 10 pounds. Maybe you want to quarterback the New York Jets into the playoffs. But be warned: Losing 10 pounds is hard.

The New Year’s push to lose weight is bringing crowds to gyms. Jason Gay offers tips to conquering the gym. Photo: Getty Images.

3. Develop a gym routine. Try to go at least three times a week. Do a mix of strength training and cardiovascular conditioning. After the third week, stop carrying around that satchel of fresh-baked chocolate chip cookies.

4. No one in the history of gyms has ever lost a pound while reading “The New Yorker” and slowly pedaling a recumbent bicycle. No one.

5. Bring your iPod. Don’t borrow the disgusting gym headphones, or use the sad plastic radio attachment on the treadmill, which always sounds like it’s playing Kenny Loggins from a sewer.

6. Don’t fall for gimmicks. The only tried-and-true method to lose 10 pounds in 48 hours is food poisoning.

7. Yes, every gym has an overenthusiastic spinning instructor who hasn’t bought a record since “Walking on Sunshine.”

8. There’s also the Strange Guy Who is Always at the Gym. Just when you think he isn’t here today…there he is, lurking by the barbells.

9. “Great job!” is trainer-speak for “It’s not polite for me to laugh at you.”

10. Beware a hip gym with a Wilco step class.

11. Gyms have two types of members: Members who wipe down the machines after using them, and the worst people in the universe.

12. Nope, that’s not a “recovery energy bar with antioxidant dark chocolate.” That’s a chocolate bar.

13. Avoid Unsolicited Advice Guy, who, for the small fee of boring you to death, will explain the proper method for any exercise in 45 minutes or longer.

14. You can take 10 Minute Abs, 20 Minute Abs, and 30 Minute Abs. There is also Stop Eating Pizza and Eating Sheet Cake Abs—but that’s super tough!

15. If you’re motivated to buy an expensive home exercise machine, consider a “wooden coat rack.” It costs $40, uses no electricity and does the exact same thing.

16. There’s the yoga instructor everyone loves, and the yoga instructor everyone hates. Memorize who they are.

17. If you see an indoor rock climbing wall, you’re either in a really cool gym or a romantic comedy starring Kate Hudson.

18. Be cautious about any class with the words “sunrise,” “hell,” or “Moby.”

19. If a gym class is going to be effective, it’s hard. If you’re relaxed and enjoying yourself, you’re at brunch.

20. If you need to bring your children, just let them loose in the silent meditation class. Nobody minds, and kids love candles.

21. Don’t buy $150 sneakers, $100 yoga pants, and $4 water. Muscle shirts are for people with muscles, and rhythm guitarists.

22. Fancy gyms can be seductive, but once you get past the modern couches and fresh flowers and the water with lemon slices, you’re basically paying for a boutique hotel with B.O.

23. Everyone sees you secretly racing the old people in the pool.

24. If you’re at the point where you’ve bought biking shoes for the spinning class, you may as well go ahead and buy an actual bike. It’s way more fun and it doesn’t make you listen to C+C Music Factory.

25. Fact: Thinking about going to the gym burns between 0 and 0 calories.

26. A successful gym membership is like a marriage: If it’s good, you show up committed and ready for hard work. If it’s not good, you show up in sweatpants and watch a lot of bad TV.

27. There is no secret. Exercise and lay off the fries. The end.

Where’s my infomercial and best seller?

Ready to conquer the gym for real?

Contact me to sign up!

I was shown this exceptional video by Dr. Mike Evans recently and it really made me think. More specifically it made me think of you.

Especially at this time of year when people are ramping up for their “New Year’s Resolutions” (which are absolutely ridiculous by the way, more on that tomorrow) this is something we need put into action.

This video makes a singular point. You have 24 hours each day with which you can do what you want. Sure, you gotta sleep, you gotta go to work or take care of the kids (or both) whatever. Lot’s of stuff I’m sure. But are you making the most of it?

So press play give this video a quick viewing and find out.

This one *MAGIC* thing has been PROVEN to:

Reduced pain by 47%
Reduced progression into dementia and Alzheimer’s by 50%
Reduced progression into diabetes by 58%
Reduced anxiety by 48%
Reduced depression by 47%
Reduced risk of death by 23%

And that is just the short list.

So watch the above video and then answer Dr. Evans’ question: Can you limit your sitting and sleeping to just 23 1/2 hours a day?

-Jason

PS: This should be a part of your everyday life, if it is not – why not? You don’t need to wait for the “New Year” or any other thing for that matter. Start now.

PPS: Watch for my email tomorrow, I have something special to share with you.

Tip to minimize damage: Save all Christmas treats until the 25th, and throw out any stuff left over!

Which do you want to feel like?

We all love Thanksgiving and can’t wait to gather around the dinner table with family and friends. Do you know that most Americans will consume more than 4,500 calories and close to 200 grams of fat on Thanksgiving day alone? Research shows that most of those calories are not just from the traditional meal (a whopping 2000 calories!) but from the all-day snacking in front of the TV watching Thanksgiving Day parade and then sports events.

Here are some eating tips that can help you stay on your diet without depriving yourself.

Don’t snack all day!

Prepare healthy snacks for when you watch the parade, like veggies and hummus, a bowl of berries or sunflower seeds, my favorite snack for TV watching! Not only are sunflower seeds rich in protein, if you buy them unpeeled, they are a lot of work too.

Don’t go to the Thanksgiving dinner hungry!

Eat a big healthy breakfast and lunch so you don’t overeat at dinner. You know how it works, we end up eating more and faster when we are hungry.

Drink lots of water

Fill up your stomach with water, which has no calories. Limit and even avoid your alcohol and coffee during dinner…they will dehydrate your body and make you hungrier.

Avoid high-fat sides

Just say “no” to macaroni-and-cheese, casseroles and all those fried, creamy and sugary items. Stay away from mashed potatoes that are made with butter and milk, cream of mushroom soup, candied yams, marshmallows and gravy. Instead, choose mashed sweet potatoes with salt and garlic and steamed green beans.

Have your turkey skinless

Be smart about the turkey portion you select. Go for about 4 oz of turkey breast with no skin.

Watch your portions

Don’t go for seconds and thirds. And if you absolutely cannot resist fatty sides, just have a small helping. Remember, moderation is key!

Eat slowly

Stop when you are full and keep talking to your friends and family. Don’t get tempted by more food, get up and walk around if you feel you are having a hard time to resist.

Offer to host Thanksgiving

If you are in charge of the meal, you can control the ingredients and make the holiday healthy not just for yourself but for your friends and family as well. Substitute high fat ingredients with lower-fat or fat-free items, like egg whites instead of eggs, skim milk instead of milk, greek yogurt instead of sour cream, etc. Prepare lots of vegetable sides with green and colorful fall veggies. Mash your potatoes with just salt and garlic instead of milk and butter. Choose whole grain breads.

Mr. America Jason Kozma is a professional Los Angeles Personal Trainer in Southern California. Jason and his High Performance Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Find out more by visiting his Personal Trainer Los Angeles website.