Ice or Heat?

Ice or Heat?

This is a question I get all the time when it comes to injuries. So what is it, and why does one person say heat while the other says ice? I will keep this short and sweet.

Plain and simple, Ice on the spine, heat everywhere else. There, end of the blog post. LOL

Let me explain a little. Let’s look at an injury. Bumps, bruises, tendonitis, impact, welt, pulled muscles, torn rotator cuff, bursitis, the list goes on. What happens after these? OMG inflammation!!!!!!! oh no!! Get the ice, ahhhh feels better. Sound familiar? Of course, it does. Ice takes down that nasty inflammation and numbs the area. Now, why is this bad?

Well, it depends on what your goals are. Heal faster or less pain? We know our bodies are self-regulating and self-healing. Inflammation is a good thing. WHAT? Yes! it’s a smart response from the body to heal the area/injury. So why would you want to remove that? By adding heat you will increase the blood flow to the area to accelerate healing, yes you will increase the pain a bit, but it will last a lot less. Next step is to figure out what caused the injury. Always look above or below. A good example is a shoulder. Unless someone hit you with a bat or some sort of trauma, it’s most likely from your neck. LOL yes, the shoulder problem is most likely from your neck. (Another post)

What pain level would you rather have out of 10? Pain at 8-9 for 2 or 3 days, or a pain at 4-5 for 3 or 4 weeks? Whatever your answer depends on what you use. 🙂

Why ice on the spine? Well, the muscles that run along the spine you have no control over. Plus if there tight, there tight for a reason and adding heat will relax them with the possibility of further damaging something. Adding ice to an inflamed nerve root with cause it to shrink. Any interruption in the communication highway is not good and should be looked at by a chiropractor that will adjust any subluxation you may have.

So there you have it. Just to recap, ice slows down healing but feels better. Inflammation is a smart response from the body. Heat will accelerate healing but increase pain a little bit.

Julius Toltesi

Are you training your body to store fat? Cardio 101

I do so much cardio, but can’t lose weight

I hear this often from my clients and receive a lot of inbox messages about this. Cardio is great, and it’s very important, but it can also be bad for your health.

What are your goals? What kind of physique are you looking for? Are you training for a marathon? (which by the way is horrible for you) How many marathon runners have dropped dead while competing? I won’t go into that today.


In fact, low intensity, long durational-type cardio is quite harmful. This is the biggest misconception in fitness and for fat-loss, It is true that jogging in this “fat burning zone” does, in fact, take its energy from fat cells for fuel, but what you’re doing is training your body to store fat. The body is saying to itself “It’s a good thing that I had that fat there for the low-intensity cardio, so I am going to make sure that I store more there for the next slow, long duration cardio session. Bottom line, you’re creating a fat storage machine.

What’s worse is low-intensity, long duration cardio makes your heart and lungs smaller, which is not good for longevity. That saying is true, what you don’t use, you lose.
So what type of cardio should you do for fat-loss, live a longer healthier life? The answer is simple. HIIT (high, intensity, Interval, Training)

When you do HIIT training, the body is will get its energy from different sources. It won’t use fat for energy because fat is a slow burning fuel. Your body will get the fuel from glycogen that is stored in the liver and muscles that are available within seconds for that high output demand.

So when the body uses those energy sources, your body will say, “I need fuel now! I can’t store this fuel as fat, it’s a good thing I had the glycogen in the liver and the muscles, so I am going to store more there for the next HIIT training.” You will now be training your body to break down and store carbohydrates into glycogen and store it in the liver and the muscles for future cardio workouts. Your metabolism will be revived, and you will burn more calories even when you sleep.

So what kind of cardio are you doing? What type of body style do you want? Sprinters do HIIT training while marathons runners do long duration cardio.