Function over Fitness

“Functional Fitness” has become a buzzword in gyms and fitness centers lately, and it is for good reason. Functional fitness means to train your body to handle real life situations or to simply improve how your body functions on a daily basis.

When the winter months roll around, we tend to get lots of new members at the fitness center hoping to exercise off the holiday pounds that are put on by the pies, turkey and mashed potatoes we tend to over-indulge in. While this is good practice in theory, it is important to remember that the fitness center can be utilized by all ages year-round, and it can be used for far more benefits than exercising off the extra piece of dessert you ate at Thanksgiving.

Think of the body as a machine — a very high maintenance machine. Our bodies require more maintenance than any machine, like a car or tractor. When we take care of our cars, for example, we change the oil, rotate the tires or fill it up with good fuel. Even more so, our bodies require this type of preventative maintenance to run smoothly. Working on our functional fitness combined with fueling our bodies with good food will undoubtedly improve the quality of life we experience.

Working to improve your functional fitness means exercising in a way that prepares you to lift a toddler out of a carseat, or simply go on a walk around the block. Take a bent-over row, for example. A bent-over row builds muscles in your arms, shoulders and back. This same motion occurs when a mechanic bends over to adjust something in the engine, or a nurse bends over to transfer a patient to a new bed. These types of exercises will undoubtedly carry over into your normal life--regardless of how old you are or what your profession is. 

We built the fitness center to promote overall health and wellness for our community members, as we see people every day that struggle with different pains that have been plaguing them for years. Many of these ailments could be resolved with weekly exercise. Think of how many people could avoid a surgery like a rotator cuff surgery if they had spent the years prior doing exercises to strengthen the rotator cuff muscle.

Yes, the fitness center is there to promote weight loss and provide community members with a way to exercise year-round, but it is also there to improve our bodies function through regular exercise. Any research study will tell you that regular exercise improves your mood, is good for your bones and muscles, increases your energy, decreases your risk for chronic disease and can help reduce pain. Improving muscle tone and losing weight are often secondary benefits to seeking out improved functional fitness. 

Lake City 24 Hour Fitness is for community members of all ages. There are weights, cable machines, cardio machines, a NuStep and many other options for people of all ages and ability levels. There are no contracts, and there’s even a senior citizen discount. Take a chance at improving your functional fitness today by seeing what regular exercise can do for you and your quality of life. 

Function over Fitness

“Functional Fitness” has become a buzzword in gyms and fitness centers lately, and it is for good reason. Functional fitness means to train your body to handle real life situations or to simply improve how your body functions on a daily basis.

When the winter months roll around, we tend to get lots of new members at the fitness center hoping to exercise off the holiday pounds that are put on by the pies, turkey and mashed potatoes we tend to over-indulge in. While this is good practice in theory, it is important to remember that the fitness center can be utilized by all ages year-round, and it can be used for far more benefits than exercising off the extra piece of dessert you ate at Thanksgiving.

Think of the body as a machine — a very high maintenance machine. Our bodies require more maintenance than any machine, like a car or tractor. When we take care of our cars, for example, we change the oil, rotate the tires or fill it up with good fuel. Even more so, our bodies require this type of preventative maintenance to run smoothly. Working on our functional fitness combined with fueling our bodies with good food will undoubtedly improve the quality of life we experience.

Working to improve your functional fitness means exercising in a way that prepares you to lift a toddler out of a carseat, or simply go on a walk around the block. Take a bent-over row, for example. A bent-over row builds muscles in your arms, shoulders and back. This same motion occurs when a mechanic bends over to adjust something in the engine, or a nurse bends over to transfer a patient to a new bed. These types of exercises will undoubtedly carry over into your normal life--regardless of how old you are or what your profession is. 

We built the fitness center to promote overall health and wellness for our community members, as we see people every day that struggle with different pains that have been plaguing them for years. Many of these ailments could be resolved with weekly exercise. Think of how many people could avoid a surgery like a rotator cuff surgery if they had spent the years prior doing exercises to strengthen the rotator cuff muscle.

Yes, the fitness center is there to promote weight loss and provide community members with a way to exercise year-round, but it is also there to improve our bodies function through regular exercise. Any research study will tell you that regular exercise improves your mood, is good for your bones and muscles, increases your energy, decreases your risk for chronic disease and can help reduce pain. Improving muscle tone and losing weight are often secondary benefits to seeking out improved functional fitness. 

Lake City 24 Hour Fitness is for community members of all ages. There are weights, cable machines, cardio machines, a NuStep and many other options for people of all ages and ability levels. There are no contracts, and there’s even a senior citizen discount. Take a chance at improving your functional fitness today by seeing what regular exercise can do for you and your quality of life. 

A Growth Mindset

As a teacher, I believe that creating relationships and having a good rapport with students is essential to effectively teaching them. One of the things I always do to get to know my students is to ask them to give me a few adjectives to describe themselves. They use words like, kind, hardworking, athletic, etc. What is really interesting is when I get to see the same students year after year. Most of the time, their chosen adjectives stay the same. If they consider themselves an artist in first grade, chances are they will still hold that personal belief when I see them in 7^th grade, 10^th grade, etc.

The same is true for adjectives they probably are not as proud of. For example, many students will describe themselves as a procrastinator. They may say they are slow, messy, etc. These beliefs tend to stay with them.

This is also probably true for all of us. If you were told when you were little that you were not very creative, or not a very good speller, or not very clean, or not athletic, there is a good chance you still hold that belief.

You have what is called a fixed mindset. If you are always told you are not athletic, you begin to believe it, and that tends to become a fixed attribute you give yourself.

My goal as a teacher, and as an owner of a fitness center, is to get people to abandon these fixed mindsets and instead embrace a growth mindset. As a teacher, I ask students to add the word “yet” to the end of phrases. For example, if an elementary student says they are not a good artist, I ask them to add the word “yet” to the end of that phrase. While they may not see themselves as a stellar artist right now, with enough practice, they can improve and get better.

I see this fixed mindset most often times when it comes to health and healthcare. I hear phrases like, I’m not a runner, or I’m not a health nut, or This is just the way I am. Even people many consider to be “healthy” can have fixed mindsets. I’ll hear someone who really likes weightlifting say I’m not a runner or I’m not flexible enough to do yoga! I hear these things every day.

It is hard to embrace a growth mindset because it means that we need to be open to working at something. If you are not a runner yet, you may need to put in the time to try. If you are overweight because that’s just the way you are, you may need to put work into changing your eating habits. Adding the word yet to these commonly used phrases challenges people to work on areas that may need improvement. It isn’t always easy, and that is why these negative mindsets tend to stay fixed.

As summer approaches, we’d like to challenge you to take one or two areas of your life that need some improvement, and add the word yet to it this summer. If you don’t consider yourself an athlete, TRY. If you don’t eat healthy, TRY!

For some of you, you will need to “rip the band aid off”. If you want to become a healthy eater, that may mean you need to go buy all new groceries and literally throw away all the crap in your fridge.  If you are not a runner, you may need to find a friend to hold yourself accountable, put down some money on some good running shoes, sign up for a race, and start training. You may run 16 minute miles, but at least you are out there running! For others, it may work better to jump in gradually. Whatever the case, we encourage you to add the word yet, adopt a growth mindset, and start trying.

Below, I’ll list some awesome resources if you are looking for some resources to help you become a healthier, better version of yourself. Also, stay tuned for more information on a brand new weight loss program we are bringing to Redenius Chiropractic! We will bring you more information on that later!

Have a great week!

Dr. Jeff and Jenny Redenius

Resources for you:

Juice Plus provides 30 fruits and vegetables daily in the capsule or gummy format. This is a great way to get the fruits and veggies your body craves. They also make shakes and protein bars: http://jr95695.juiceplus.com

Thrive Market is a great place to get organic food, household supplies, etc. at a discounted price: http://thrv.me/JuuQtY

Here is a list of local running races in Iowa you can sign up for: http://www.runningintheusa.com/race/list/ia

If you are looking for a personal trainer to hold yourself accountable this summer, contact Redenius Chiropractic at 712-464-3301 to get set up with our trainer, Melissa Schleisman.

The Ultimate Health Podcast has great weekly guests that discuss holistic ways to improve your overall health and wellness. They discuss everything from eating to exercise to mental health: http://ultimatehealthpodcast.com/

You can also always call the clinic at 712-464-3301 and talk to Dr. Redenius about how he can help you achieve your goals!

These are just a few of the resources we recommend! Comment below if you have any more resources to share!

May Update

Happy May! We hope you are all having a wonderful spring season. Here are a few updates on what we have going on at Redenius Chiropractic and Lake City 24 Hour Fitness.

Redenius Chiropractic News:

Spring time is a great time to come visit the clinic.

Just as you get your car checked, your piano tuned, or have dental checkups, so you should have regular chiropractic checkups. Because we live with gravity, deal with physical and emotional stressors in life, and live in a climate of ever-changing weather, subluxations invariably will show up. Coming in for regular checkups allows Dr. Redenius to locate and correct these subluxations while preventing further health complications. Remember, pain is the last symptom your body gives you. Dr. Redenius makes it his goal to locate a potential problem before it could even bother you.

If you didn't know, in addition to providing chiropractic care for patients of all ages (yes, even tiny babies), Dr. Redenius provides therapeutic modalities like cold laser, ultrasound, decompression therapy, cupping, myofascial release, and many other therapies. He also takes X-ray's and provides nutritional counseling. In addition to that, he highly recommends massage to alleviate pain or just to spend an hour relaxing! The services Dr. Redenius and Haley, LMT provide do not "cure" a condition, they simply restore your body's self-healing ability, allowing your body to do what it needs to do to heal itself.

Chiropractic is widely recognized as one of the most cost-effective, safest, drug-free,  non-invasive therapies available. The Journal of the American Board of Family Medicine actually just released a finding that replacing a visit to a doctor with a visit to a chiropractor for issues like back pain could save Medicare $83.5 million every year. Wow!

Lake City 24 Hour Fitness News:

We were SO impressed with the turnout of the Lake City Summer Walking Program last summer that we wanted to bring it back again this year. However, Dr. Redenius and his wife will be welcoming a baby this July. Because of this, they will not be organizing an "official" walking program. Individuals who still want to count their steps and servings and fruits and vegetables are encouraged to do so though, by coming to the clinic to pick up a steps/fruit and vegetable tracking sheet! We also hope the community continues our tradition of walking together on Monday evenings.

Make time this summer to check out some of the awesome classes that are being held at the fitness center. Come on a Tuesday or Thursday evening to try out STRONG by Zumba with Lore. Don't be turned off by the Zumba part of that name, though. STRONG is a workout for both men and women that is sure to get your heart rate up! We will be offering more classes this summer, so stay tuned for information on that. You can also contact Melissa Schleisman about getting some personal training sessions lined up for the summer!

According to the American Heart Association, just 30 minutes of exercise five times a week improves your blood circulation, keeps your weight under control, lowers your risk for diseases, lowers your blood pressure, reduces stress, reduces your risk of a stroke, improves your muscle strength, etc. etc. etc., so stop in today to sign up for your membership!!!

Juice Plus News:

Juice Plus just release their newest product, their Omega capsule. Juice Plus Omega's provide you with your complete blend of Omega's (3, 5, 6, 7, 9). These capsules are made from vegetarian, whole-food sources, so for those of you who are not a fan of fish oil, you will be happy! Taking these Omega's in addition to the Juice Plus capsules and shakes will undoubtedly improve your overall health. Contact the clinic today to learn more or hear some personal stories of Juice Plus success.




As always, thank you for your continued support! We would like to leave you with the following quote: "If you watch how nature deals with adversity, continually renewing itself, you can't help but learn." -Bernie Siegel

Have a great week!

Dr. Jeff and Jenny Redenius

Hello, Spring!

It is time to celebrate! Spring is here, and the weather is finally getting warmer! This means we can open our windows and let some fresh air in. We can spend time with family and friends at barbeques. And we can finally spend more time outdoors!

All of us at Lake City 24 Hour encourage you to get outside and get moving! Warmer weather allows you to take your workouts outdoors. You no longer have to worry about cold temperatures or slipping on the ice. Just because the weather outside is getting warmer, though, does not mean you should totally abandon utilizing the fitness center.

Going outside is a great way to get in cardio workouts. You can run, walk, bike, swim, etc., and while all of these are excellent exercises, they all fall into the same category of exercise: cardio. One thing many people do not realize is that only doing cardio exercises is not the best thing you can do for your body. Cardio workouts are great--but these workouts should not be the only thing you are doing.

In fact, building muscle through lifting weights or doing different types of exercise actually burns more fat than repeatedly doing cardio. Strength training builds lean muscle, which not only increases your metabolism, but it decreases fat as well. In other words, the more muscle you build, the more calories you burn on a day-to-day basis.

Additionally, while running or biking may “burn more calories” in your mind than a strength-training session, this is not always true. This especially is not true if you are just running or biking at a steady pace. While interval cardio training burns the most calories for you, strength training can be just as good of a calorie-torching workout. Also, remember that you cannot out-exercise a bad diet. Even marathon trainers watch what they eat while in training.

Keep in mind that doing one type of exercise day after day can get extremely boring. On top of that, your muscles start to remember what you are challenging them to do. The only way you constantly improve your body and performance is through muscle confusion--never working the same muscles repeatedly. Yes, cardio is great, but doing the same exercise over and over again is not-so-great for your body.

As you begin to embrace the outdoors more with this warmer weather, keep in mind that doing a variety of exercises is what is best for your body. We hope you continue to utilize the fitness center so that you can achieve the greatest results possible for your body. If you are unsure of what to do, swing by and ask Dr. Redenius or seek out one of our trainers to help guide you on what you can do to achieve the healthiest body possible.

We hope you have a great day!

Dr. Jeff and Jenny Redenius

Six Months In!

It is hard to believe that around six months ago, we officially opened the doors to Redenius Chiropractic, and just seven months ago, Lake City 24 Hour Fitness opened.

We are writing this blog post to THANK everyone who has supported us over the past six months. We owe the success of both businesses to those of you who support us and support local businesses in the Calhoun County area.

Less than a year ago, we bought the building and began renovations (see pictures below).  It is hard to believe how many changes the building has underwent and how much we have grown in just a short time period.

Since opening in July, the fitness center has already brought in a fourth treadmill and a new stationary bike with virtual reality capabilities. The fitness center still holds classes like Strong by Zumba and Yoga. Many community members continue to utilize the personal training services offered from Melissa Schliesman and Ashley Duncan. There have been fun, weekend and evening class options like Yoga and Coffee, a Night on Nutrition, Strong and Tea, and various other events. We look forward to bringing more of these fun events to the community in the future. We continue to be impressed by how many community members have taken action on their health and make exercise a priority!

Redenius Chiropractic has also undergone many changes since opening in August. Dr. Redenius has been seeing many new patients. He now in-network with most insurances, including HMO insurances! He is just one of two chiropractors in the county and the only one in the Lake City/Rockwell City area that accepts this type of insurance. To the therapy room, Dr. Redenius has added cold laser therapy. In just a few week since having cold laser therapy, he has seen excellent results with his patients. Haley Abbott, our massage therapist, has been getting phenomenal feedback, and her appointment times are now filing up quickly. Just recently, we added a receptionist, Kate, to our Redenius Chiropractic team.

We continue to see more and more people look to be preventative about their health care by making regular appointments, visiting the fitness center, and incorporating Juice Plus into their diet. Word is starting to spread about how great Juice Plus is. You can still learn more about it today by calling 712-464-3301 or visiting Redenius Chiropractic. 

Thank you again to everyone for all of your support. It is exciting to think of how much more we can bring to the community in the next six months!

The day we first took ownership of what is now Redenius Chiropractic and Lake City 24 Hour Fitness!

The beginning stages of the fitness center. 

The beginning stages of the clinic. 

Progress being made on the fitness center. 

Progress being made on the clinic side. 

The day we unloaded two semi's full of fitness equipment. 

Painting the exterior of the building.

Top Five Gifts to Give Yourself this New Year

Happy almost 2017! We'd like to share with you the top five gifts to give yourself at the start of 2017. Make this year a great year by taking care of yourself and your family! Happy New Year to all!

1. Foam Roller

Using a foam roller is a great way to loosen muscles and ease tension in your back, legs, and hips. It increases blood flow to muscles and creates better mobility. Using a foam roller is a great way to work out knots in your muscles and ease tension. Foam rollers come in a variety of sizes, densities, and textures to fit your needs.

2. Massage

Many individuals consider getting a massage to be a luxury that only takes place after especially stressful days or for a special occasion. Regular massages, however, increases your immune function; decreases stress; decreases pain or discomfort; improve physical fitness by reducing muscle tension; and boost mental health. These are just a few of the many benefits regular massages bring with it. Call 712-464-3301 to set up an appointment with our fabulous massage therapist, Haley Abbott, LMT today!

3. A Better Pillow

A good pillow is one that promotes proper neck posture and doesn't leave your neck and shoulders stiff in the morning. You may not even realize that you are in need of a better pillow. There are many commercially available ergonomic pillows that will make all the difference when sleeping. Your pillow may just be the cause of neck tension/pain or headaches.

4. Regular Adjustments

Here at Redenius Chiropractic, we believe that regular adjustments are key to living as healthy of a lifestyle as possible. Whether it be for back pain, neck pain, injuries, or just preventative health care, Dr. Redenius can help you feel better overall. Don't wait until pain strikes to make an appointment. Pain is the LAST signal that something is wrong. Be proactive and call 712-464-3301 to schedule regular appointments today.

5. Better health through diet and exercise

We can go on and on about the research that supports how having a healthy diet and incorporating exercise into your lifestyle can improve your life in more areas than one. Don't put off taking care of you! Stop in to see Dr. Redenius today to see how proper nutrition and exercise can dramatically change your life.

Dr. Jeff and Jenny Redenius

Blog Post Two of Five Giveaway-- Want to lose weight this winter?

Hello Everyone!

To kick off the holiday season, we are going to do a series of five blog posts (December 1-5). If you "Like" our Redenius Chiropractic Facebook page (https://www.facebook.com/redeniuschiropractic/?fref=ts) and SHARE all five blog posts, you will be in the drawing for a brand new Smart TV!

Today, we'd like to share out some information on how you can begin feeling like the best version of yourself this winter. Multiple studies show that the average American gains anywhere from one to eight pounds throughout the course of the holiday season. For many of us, the pies, mashed potatoes, and decorated cookies are just too good to pass up.

And we shouldn't pass them up. Some of these holiday traditions should be enjoyed and celebrated. So, how can you enjoy these things while not overindulging? The key is to enjoy these things in moderation. 

And for those of you who are looking to lose a little weight, build lean muscle, or just get healthier, we have a plan for you!

Dr. Redenius does NOT suggest cutting out entire food groups to lose weight. He does NOT suggest avoiding all sweet treats at the holidays. And he does NOT suggest making multiple changes right away.

His background in nutrition and exercise science combined with his own real life experience has shown him that crash diets that promote cutting out entire food groups; making dramatic changes all at once; and totally abandoning sweet treats at the holidays just do not work.

The diet plan he will form for you will fit your lifestyle. It involves planning your meals ahead, eating the right portion size, bringing many more fruits and vegetables into your diet, replacing empty calories with proper nutrition, and incorporating a little exercise into your daily routine.

If you would are looking to lose weight now, or if you are planning on making it a New Year's resolution, call Redenius Chiropractic at 712-464-3301 today! Dr. Redenius will work one-on-one with you to meet your weight-loss goals. Also, if you would like to get your family member  gift certificate to join the fitness center, stop by the clinic today!

We hope you have a great day!
Have a great day!

Dr. Jeff and Jenny Redenius

Another Video Blog: Lake City 24 Hour Fitness

In case you have not had the chance to see what Lake City 24 Hour Fitness looks like inside yet, here is your chance! We  have made a second video blog to take you around the fitness center. Even if you've been in the fitness center, you may learn something new from watching!

Be sure to "Like" this post on Facebook and SHARE it by Monday, October 31, 2016 for your chance to win a FREE sample of Juice Plus (shakes and capsules) AND FREE movie tickets to the Capri Theatre in Lake City! The competition is open to USA residents only.

Also, if you like what you see in the video, stop in to Redenius Chiropractic to sign up for your membership. We are running a special to get a kick off for these colder months. Anyone who signs up for a membership during the first week of November will have their one-time activation fee waived!

Remember, it is easier to stay well than to get well!

Have a great week!

Dr. Jeff and Jenny Redenius

Our First Video Blog--Welcome to the Clinic!

Happy Sunday!

We hope you are all enjoying this beautiful fall weather and are having a relaxing weekend. This week, we decided to channel our inner Mike Baxter (for all of your "Last Man Standing" viewers) and make a video blog!

This week, Dr. Redenius gives a brief walk-through of the clinic. Even if you've had the opportunity to see the clinic, you may find out some new information by watching the video. In future video blogs, we will be touring the fitness center, touring each room in the clinic more closely, and explaining modalities such as decompression therapy.

Because it is fall, and because we like giving free things away, if you SHARE this blog post on your Facebook page, you will be entered to win a PRIZE this week! This week, we will be giving away a shaker bottle and some free samples of our Juice Plus complete shakes. This competition is open to USA residents only. Please Like our Facebook Page  and SHARE this post by Thursday, October 13th for your chance to win!

Have a great week!

Dr. Jeff and Jenny Redenius