Ballard Integrative Medical Clinic

Ballard Integrative Medical Clinic

Welcome to Fit Naturopathic Center, a Ballard integrative medical clinic providing the surrounding communities of Crown Hill, Fremont, Greenlake, Magnolia and the Greater Seattle area with services to improve health and wellness naturally through Naturopathic Medicine, Physical Medicine, Biofeeback and more health modalities including, spinal manipulation, therapeutic and postural exercise, healthy diet & nutrition, and fostering an improved awareness of what it means to be fit and well. Enjoy our new website, which will include recent news, and contact information. Additionally, make sure to add us on facebook, twitter, or instagram!

Ballard integrative medical clinicFit Naturopathic Center Vision

We believe there is more to health than just the absence of disease.  We believe you can feel better today than you did yesterday and that with small changes over time we can create lasting change, be free from pain, and continue to do the things we enjoy for years to come.

We believe that it is important to show others the way, to inspire them with our thoughts, our words and our actions, to guide and to teach them how we can take control of our health and truly understand what it means to feel well.

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Incorporating Intervals Into Your Workout

Why You Should Incorporate Intervals Into Your Workout

Are you a time-conscious adult? Setting exercise goals takes less time than you think: A basic workout can be done in 7-15 minutes using your own body weight as resistance.

Research from the American College of Sports Medicine supports high-intensity circuit training using one’s own body weight in a routine that takes only 7 minutes. Depending on how much time you have, you can perform this routine once in the morning and 2-3 times later in the day, getting a great workout with great health benefits in less than 30 minutes.

Follow along at home using this YouTube video or using the 7-Minute Workout app available for your iPhone or Android.

Benefits of short-duration high-intensity circuit training

Promotes strength in all major muscle groups
Balances strength throughout the body
Can be modified to increase intensity, endurance or duration
Improves insulin sensitivity for blood-sugar regulation
Increases circulation and cardiovascular benefits
Supports overall mood and energy
Eliminates the need for equipment or facilities (your body weight is the equipment)

Sample exercises included in this study for a 7-minute routine (click the links for the individual Exercise)

Guidelines

  • Spend 30 Seconds on each of the exercises above.

  • Rest for only 15 seconds or less between exercises.

  • Rest for one minute between 7-minute sets.

  • 2-3 sets is ideal to maximize the effects of a High intensity workout program (15-22 minutes total).

  • Be sure to have a safe space to work out, either in a gym or a dedicated workout space.

Remember that while the 7-minute workout is short, it can be intense. Please take time to understand the proper form of each exercise and recognize when you have reached your limit. If you have cardiovascular, metabolic, respiratory, or any health concerns that could prevent you from performing any of the above exercises, please consult with a health care professional and gain prior medical clearance before attempting them. Proper form is important to prevent injuries. Check out options for learning Kinesio Taping to help prevent and protect injuries if present.

Source Research from ACSM

Original Article written for Seattle PI Natural Medicine Blog for Bastyr Center for Natural Health

Eating Organic: Why You Should Make The Switch

Eating organic doesn’t need to be as challenging as it sounds. Simple truth is that the soil the plant is grown in can make the biggest difference in nutrient quality, and potential for harmful chemicals if proper precautions are taken. Check out www.ewg.org for the latest clean fifteen and dirty dozen foods.

The clean fifeteen are a list of foods that you can eat that don’t have to be organic because of the general nature of how they are grown.

The dirty dozen is a list of foods, you definitely want to by organic because of their knon treatment with herbicides or pesticides.

When stopping by the Ballard Farmer’s Market, make sure to stop by Fit Naturopathic Center and talk with Dr. Andrew Simon about overall health, environmental medicine, and eating healthy.

Weight Loss the Healthy Way

Healthy Weight Loss

Losing weight is a side effect of feeling healthy, well, and having increased energy. At Fit Naturopathic in Ballard Dr. Andrew Simon assesses where you are at with your goals for losing weight, but maximizes your body’s ability to handle stress, improve sleep, and encourage a functional digestive system to make it as easy as possible for you keep your body moving and feeling well with a customized weight loss plan that fits your schedule and needs.

Sample BIA Data printout for Weight Loss Support

Sample BIA Data printout for Weight Loss Support

In a weight loss focused session, your health markers can be tracked to determine Body Fat Percentage, Lean Muscle Mass %, Water Balance, and your Basal Metabolic rate. Tracking these at each visit goes above and beyond tracking a number on a scale, empowering  you with the feedback to keep you motivated to stay on track. See an example, sample report:

Every weight loss program should include a body movement approach, with Dr Andrew Simon’s background in exercise science and kinesiology, he can help customize a work out plan that is right for your body type.  You can find Dr. Simon even working out regularly at Olympic Athletic Club across the street from Fit Naturopathic.

Dieting alone may cause a reduction in fat-free mass, and can actually reduce the body’s ability to burn calories. The holy grail of weight management is to maintain or increase fat-free mass. This is not always possible during periods of weight loss. So the goal is to minimize reduction of fat-free mass. A typical patient will experience a loss of 0.45 pounds of fat-free mass and 0.55 pounds of fat mass for each pound of weight loss while dieting without maintenance exercise.

 

 

 

Interested in learning more about Fit Naturopathic’s Weight Management program? Whatever your health goals are, schedule a free 15 minute consult with Dr. Simon over the phone 206-297-6013, via secure video chat or in person.

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