Are early morning or late afternoon workouts better for you?

Well this is an age old question, and if I had one share of Apple stock for every time someone has asked me this question, I’d look forward to more people asking it! Some people like to workout first thing in the dark morning, me included, while some much prefer the late afternoon, after work and before dinner. So which is better for you? What should you do?

Let’s start with the early morning workouts. First, it’s part of your daily disciplines, so it creates a very high level of consistency, meaning your very likely to not miss your workouts. This is HUGE. Second, compelling research indicates you elevate your metabolic burn rate throughout the day, gaining valuable bonus points for fat loss. Third, your body is well rested, since it repaired itself while you slept peacefully. Fourth, since you haven’t eaten since the night before, you may have less fuel to fire your workout. This is specifically why it’s a great idea to consume about 15 grams of protein with some glucose immediately before a weight training session if you’re lifting in the morning. For cardio days, consume water only before training for max fat loss.

What about those evening workouts? Let’s dig in here, too. First, there is a nice body of research that shows that many of us are stronger in the afternoons, helping us lift perhaps more weight for more reps. And isn’t it all about the result! We like to be healthy and we also like to look good, don’t we? Second, you’ve been up for many hours. If you’ve gotten enough sleep, you are totally awake and ready to kill it in the gym. You’ve also eaten throughout the day, so you have sufficient fuel. Third, training after work helps many of us distress and burn off the excitement and stress of the day. Fourth, if you train too late in the evening, you may have trouble shutting it down and getting great sleep.

So what’s the verdict? Should you train in the morning or afternoon? The answer is simple. All in all, it matters very little when you train. What matters is that you do train and that you do it consistently. If you prefer to hit it early, then do it. You like afternoons better? Great, then make it happen. Life is complicated enough. Why worry about when to train. Just put it in your non-negotiable calendar, get your gear on, jump in the car, drive to the gym and Get It DONE!!


This is Why It Matters to YOU

The alarm went off at 6 am today. I rolled over and turned it off. I’d already been awake a few minutes, just laying there and thinking about gratitude. And for whatever reason, a mental picture of a long line at Starbucks filled my mind with bright clarity. Weird, huh? Then it clicked.

This morning was my turn to lead our morning huddle. Last night before bed I challenged my subconscious mind to come up with a great topic to discuss at morning huddle, after our stretches. I wanted it to be informational this time – not a head-space thing; to really reflect on some aspect of health that works synergistically with what we do.

All HealthSource offices have a gourmet tea (& usually coffee) station in our reception rooms. There are a number of reasons why we do this, but let’s focus on just one: it’s HEALTHY! Feel free to cut and paste the following, maybe even hand it out to your patients next week. Make sure your tea station is fully stocked!

Benefits of green tea

 1.     Green Tea Contains Various Bioactive Compounds That Can Improve Health: polyphenols like flavonoids and catechins, which function as powerful antioxidants, Epigallocatechin Gallate (EGCG), which has been studied to treat various diseases and may be one of the main reasons green tea has such powerful medicinal properties. It has trace minerals we need.

2.     Compounds in Green Tea Can Improve Brain Function and Make You Smarter: The key active ingredient is caffeine, which is a known stimulant. It consistently leads to improvements in various aspects of brain function, including improved mood, vigilance, reaction time and memory. L-Theanine, which is also present, increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain.

3.     Green tea has been shown to boost the metabolic rate and increase fat burning in the short term. In other words, WEIGHT LOSS.

4.     Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer.

5.     The bioactive compounds in green tea can have various protective effects on neurons and may reduce the risk of both Alzheimer’s and Parkinson’s, the two most common neurodegenerative disorders.

6.     The catechins in green tea may inhibit the growth of bacteria and some viruses. This can lower the risk of infections and lead to improvements in dental health, a lower risk of cavities and reduced bad breath.

7.     Green Tea May Lower Your Risk of Type II Diabetes…this is HUGE!

8.     Green tea has been shown to lower total and LDL cholesterol, as well as protect the LDL particles from oxidation. Observational studies show that green tea drinkers have a lower risk of cardiovascular disease.

9.     Green Tea Can Help You Lose Weight and Lower Your Risk of Becoming Obese

10.  Green Tea May Decrease Your Risk of Dying and Help You Live Longer.

Death of all causes: 23% lower in women, 12% lower in men.
Death from heart disease: 31% lower in women, 22% lower in men.
Death from stroke: 42% lower in women, 35% lower in men.
Benefits of Coffee
1. Coffee Can Improve Energy Levels and Make You Smarter
2. Coffee Can Help You Burn Fat
3. The Caffeine Can Drastically Improve Physical Performance, so it’s great before exercise.
4. There Are Essential Nutrients in Coffee
5. Coffee May Lower Your Risk of Type II Diabetes
6. Coffee May Protect You From Alzheimer’s Disease and Dementia
7. Caffeine May Lower The Risk of Parkinson’s
8. Coffee Appears to Have Protective Effects on The Liver
9. Coffee Can Fight Depression and Make You Happier
10. Coffee Drinkers Have a Lower Risk of Some Types of Cancer
Oh, here’s me this morning enjoying some Tazo green tea in my nephew’s football team’s 2014 D1 high school state championship team mug. (They’re #1 in Ohio this year again and 7th in the country. (My nephew is the right guard [last year and this year] and he’s 6’3”, 305 lbs. Yes, he receives regular wellness care at HealthSource, so we of course take credit for his D1 full ride scholarship in college next year!!!)

Stay Focused!!

Chris Tomshack DC
CEO: HealthSource Chiropractic®  Progressive Rehab ®  & Wellness


The Size of Your TV and Your Practice

I read a lot of books. This insatiable habit started way back in grade school, and the seed was planted by my parents. In fact, all my siblings read voraciously. Some of my most relaxed memories are of my parents and me all reading books in the living room. By high school I was consuming Steven King novels like a brain-starved zombie. By college, the mix changed to lots of business and self help books with the odd fiction work tossed in for balance.  I love to read.

One vivid memory I have is when my high school chemistry teacher, a crazy intelligent guy with a PhD, came in for his regular bi-weekly adjustment. He used to love to wear his shirt that had S-P orbitals on it. I never quite understood that concept in his class so he took great pleasure in tormenting me with that shirt. This particular day he had a huge smile on his face when I walked in the treatment room. He also had a rather thick book in his hands. Something was amiss.

He told me that while he was waiting in the reception room (I had a 10 minute policy. If you’re not in a treatment room in 10 minutes, your visit is free.), he got into a keenly interesting discussion with another man about the thick book he was carrying. My teacher told me “I would have never expected to run into anyone anywhere that would have read this particular book. It’s complex. And the very pleasant man in the reception room had read it and understood the material completely. We had a great discussion and it made my day!”

Then he paused for a moment, turned to me and said, “That man was your father!”

Boy did that make me feel good, not to mention proud. Both my Mom and Dad modeled the habit of reading on a daily basis. The lesson took hold in me early on, just like it did in my siblings.

Today, I can be just about anywhere and jump in a conversation that has no relevance whatsoever with what, on the surface, you’d expect me to know about, and that’s because I read. Reading can be a source of knowledge. With Knowledge comes certainty. With certainty comes action and knowledge-based action leads to good decisions. Good decisions in turn lead to a life well lived and resultant happiness.

There’s a wonderful quote by Jim Rohn which states “poor people have big TV’s. Rich people have big libraries.” When we built my house 5 years ago, instead of the usual boring den, we built a library. It’s already just about out of space. In the last 2 months I’ve consumed and learned from 14 more books, and there is literally a huge drawer full of more to be read, plus a stack next to my bed. Books feed your mind. They are a source of not only knowledge and certainty but they can also keep us sharp, able to converse intelligently on a wide array of cool and interesting topics. They make us more interesting.

Have you cultivated the habit of reading on a daily basis? If not, can you commit to at least 5 minutes a day? There are innumerable habits you can engage in that don’t serve you. I’ve got my list. Do you have yours? Why not REPLACE a habit that doesn’t help you with one that does? And what better way to start than to get on Amazon and order a best seller in any genre that lights your fire? Go ahead. Then model the reading habit for your loved ones. You and they will be better because of this first little step that you can take right now.

Stay Focused!


A Skunk, A Chiropractor and A...

I’ve learned some things this week. It all started Tuesday evening, about 10:15 pm. The Tomshack’s have not just one but three dogs Two are what I call our little rat dogs and one is my personal dog, which is a German Shepherd named Star. So I let the dogs out back for a few minutes, shortly after I finished reading quite a few chapters in an awesome book. I was tired. Really tired.

I let the dogs in and trudged right to my bedroom. I had almost escaped when my daughter, Shannon, yelled out to me. “Dad, something sprayed the dogs!” I was not even remotely happy to hear this great news. I wanted to get to bed. I shuffled over to the rat dogs, bent over and took a whiff. All seemed fine. Then Star walked over. Oh-my-God!

The stench was awful. She was literally covered in a thick, oily substance. She’d been sprayed by a skunk, right in the face. How nice. Did I mention it was 10:15 pm and I was exhausted? My solution, which was my first mistake, was to banish Star to the garage for the night as punishment for trying to eat a skunk. I headed to bed. Meanwhile the entire house now stunk to high heaven. It was gross, and it happened from Star being in the house for no more than 20 seconds. So I laid in bed with the stench slowly building up in my bedroom getting a bit ticked off. Luckily, I finally fell asleep.

Waking up at 6 am was a terrible experience. I was smashed in the nose with a God awful, gross stench. It was much worse than the night before. I swear Star didn’t have time to touch a thing during her 20 seconds in the house. It was time to bathe her. Mistake #2. Lisa and I have always had a dog but never had one get sprayed by a skunk. I didn’t know what to use. Lisa calls the rat dog’s groomer and asks Lana what we should do. She says ‘wash her in hydrogen peroxide and a baking soda paste. It might burn her eyes or dye her hair.’ At this point I could care less about Star coming out as a platinum blonde, which is a far cry from her black and brown. I wanted that stench gone like right now.

I bathed her in that paste and followed it up with normal dog shampoo. It did very little. I decided I’d get some work done and then get back to the Star episode. So I opened the garage door to be hit in the face with yet more stench. Apparently Star rubbed into stuff out there while yelping all night long for us to let her in the house.

Getting to work an hour late, I immediately began more research on skunk stench. Lana gave us the right advice. We, however, neglected to ask for ingredient amounts. It turns out that for a 115 lb dog, it takes a couple of quarts of peroxide and a cup of baking soda plus some dish soap, much more than I has used. Off to the store I went. Back to the shower we headed. The paste was applied and let sit for 10 minutes. She looked like a bear at a salon. Star was hosed off. Out she came as a light brown shepherd. I think she likes her new look!

What’s the tie to your practice? Just like I had no idea how to clean skunk spray off my light brown shepherd (she sort of looks like a cheetah now), when confronted with something for which you have no experience, consult a mentor immediately, not the next week, not tomorrow, but immediately. You’ll mitigate damage by quick reaction, not by going to sleep and hoping it won’t be as bad in the morning. It’ll just ferment all night long and before long the challenge has affected much more than originally thought. It can be like a virus.

Got a chiropractic challenge in your practice? Consult a successful mentor. Don’t put it off till tomorrow. Action gets good results. Good results foster success. Success leads to happiness, and happiness is the result of a life well lived!

Have a great weekend! And, by the way, my house still smells, so I could use a little help here, hint, hint.

Chris Tomshack DC
CEO: HealthSource Chiropractic®  Progressive Rehab ®  & Wellness


The Frisbee Update

Let’s talk frisbees for a moment.

The Frisbee slowly kept ascending into the sky, higher and higher while traveling deeper into my backyard. My German Shepherd, Star, all 115 pounds of her, was fully engaged in hot pursuit of the flying disc. She couldn’t quite catch it. She was prevented for two reasons. First, she’s a darn big dog and dogs her size aren’t usually the best at playing catch. Second, the Frisbee was thrown by my older son, T, and he’s used to pitching high velocity baseballs, not Frisbees. Bottom line, neither Star nor T are particularly adept at playing catch and retrieve with a Frisbee, in spite of the fact that T is taking an ultimate Frisbee class at Ohio University this term. Do they really get credit for playing frisbee? Am I paying for that class?

It didn’t really matter how hard Star wanted to catch that thing, she hasn’t practiced and she hasn’t developed the fundamentals. The same goes for T.

This summer I sent you 30 different 1-2 minute videos. Not a week goes by that someone doesn’t ask me how to become more successful either in practice or in some other business. Launching into long term success requires a dedication to master the un-sexy, which means an un-defeatable passion to master the fundamentals. That’s call blocking and tackling mastery. The 30 short videos outlined exactly how to proceed, how you can master the blocking and tackling of chiropractic required for building the lifestyle of your dreams, in whatever terms that means to you.

Many HealthSource docs wrote me about the impact of the videos. In EVERY case, these emails were written by doctors that were already progressing very well in their mastery. Every doc had a great practice. Every-single -one. This demonstrates to me that the people who made the short investment in time to watch the videos did so because they wanted more, yet they were also already building practices far more successful than most. Success leaves clues. I also fielded a number of calls from some docs that had questions on building a better practice. In every single case they did not watch the video. Every-single-one. Mediocrity leaves clues, too.

We are rapidly approaching the 4th quarter of 2015. Are you on track to hit your 2015 goals, personally and professionally? If so, GREAT! But if not, my suggestion is that you do what successful doctors do. Go back and watch the 30 videos from July and August. Play them at every morning huddle for the next 30 business days. Discuss them. Determine how to correctly implement each one. Make this the only focus of every huddle for 30 days. Many of the docs that wrote me were doing thus that, and if you want more success, emulate what the ultra successful do.

BTW, we made some incredible pumpkin protein pancakes last night. Talk about delicious and healthy and they make phenomenal snacks for you and your family. Want the recipe? Email me!

All the best to you!!

Chris Tomshack DC