Tips For Talking To Your Parntne​r About Testosterone

In the spirit of Love we dedicate this post to creating and maintaining strong and happy intimate relationships. Though women have been using hormones for decades, hormone therapy for men is a newly developing thing for most. It can be difficult to have conversations about testosterone treatment, libido, sexual desire and other aspects of low testosterone to your doctor, let alone your significant other. A common symptom of low T is a change in sexual desire, and trust me your woman will notice. This can cause some unwanted and unnecessary tension in a very good and loving relationship. Sex and intimacy is an important component in any intimate relationship, from both sides. Understanding what is happening and why it is happening can help you open the lines of communication, which is the key to overcoming the intimacy challenges that may occur from low T. Here are our tips to start the conversation about testosterone.

Tip#1: According to scientific studies, libido can be negatively affected by a myriad of things, including dehydration, sleep deprivation, an imbalance of hormones, work/life stress, and performance anxiety. This is why our first tip is to not be ashamed of whatever it is you are experiencing. There are lots of reasons, both psychological and physiological, that sex drive might be lower than usual. One idea is that men are socialized to think they need to be inherently good at things—and they’re more likely to feel like a bad performance might end up defining who they are, sexually. So whether they are aware or not they are more likely to opt out of something like sex, rather than risk not being able to bring their A-game.

Tip #2: When it comes to an imbalance of hormones or low testosterone there are many symptoms that come with it. You may feel more irritable, low energy, brain fog and just down and out, and the last thing you want is to be intimate with your partner. Trust me, if your lady knew how you were feeling she would completely understand because she too has felt all of the above symptoms due to her own hormones changing every day of every month. This is one thing that men may not understand, as you level out your hormones and they become stable, a woman’s hormones continuously change through their cycle, so they can completely understand any ups or downs you are experiencing. This is why the second tip is to be honest and communicate what you are experiencing. It may seem or feel weird to you but the chances of your partner being more compassionate and understanding then you might expect is your own perception. Don’t get in your own way when it comes to being honest.

Tip #3: The great thing about modern medicine is that they are finding and creating solutions to modern-day issues. As the world around us in constantly changing, so are we, so is our medicine, technology, design, thoughts and everything else connected to this human experience. Choosing to see change as a supportive aspect of life is a choice. Choose to believe that you can return back to feeling energized, aroused, clear-headed and strong again. Belief and outlook are a powerful thing, combined with the right treatment plan you can be back to feeling like yourself in no time. Let your partner know that you are doing what you can to return back to yourself or even a better version.

Tip #4: Though sex is important in a relationship, it is not everything. There are many ways to be intimate and show appreciation to your partner. In the meantime, you can consciously choose to do things in your relationship to show you care. With this the possibilities are endless. It can be as simple as taking out the garbage, bringing home a small gift, a foot rub, saying words of affection and appreciation or random acts of kindness towards them. Do other things to show your mate that the relationship is important to you, this will allow them to feel loved in many different ways. You could even go as far as learning their love language to find out how they really receive and give love. When a couple can identify their love language it is much easier to deepen the connection and show each other love in the way they really feel it. Follow this link to the love language test and why not do it together https://www.5lovelanguages.com/profile/couples/.

Tip #5: As you start your treatment plan you will start to feel different. It may be difficult for your partner to know what the differences are. Give them updates on what is changing for you. Keeping them informed will keep the lines of communication open and also allow you to acknowledge how far you have come. As we make progress forward, often we miss the subtle changes and steps along the way. Raising your awareness will keep you encouraged and motivated to move in the direction you want to be going. You could even go as far as starting a gratitude journal or growth journal to jot your process.

Having a specialized team in your corner supporting you is an important component to implimenting any life change. The team at T Off is here to support your health and wellbeing. Feel free to ask your doctor, physicians assistant or medical assistant any questions about communicating to your partner. They have heard it all and are happy to have supportive conversations.

What Are The Different Forms Of Testosterone Treatment?

Forms of Testosterone Supplements

Testosterone replacement therapy is available in several forms. All can improve testosterone levels:

  • Skin patch: a skin patch is worn on the arm or upper body. It’s applied once a day. This option is high maintenance and difficult to regulate how much is actually getting into your system. It also produces waste and leaves sticky blotches on your skin.

 

  • Gels: come in packets of clear testosterone gel. Testosterone is absorbed directly through the skin when you apply the gel once a day. Some are applied directly to the skin and others inside the nose. This option is also difficult to regulate and not all products are created equally.

 

  • Mouth patch: is a tablet that sticks to the upper gums above the incisor, the tooth just to the right or left of the two front teeth. Applied twice a day, it continuously releases testosterone into the blood through the oral tissues. This option can create discomfort in the mouth where the patch is applied, it is also easy to overuse.

 

  •  Implants: available as pellets in the soft tissues. Your body slowly absorbs the testosterone into the bloodstream. This option is actually painful for the duration of the treatment. It is also difficult to regulate how much testosterone is being released int your system and when the pellets are getting low in levels. This can result in unexpected moodiness, fatigue and all other regular symptoms of low testosterone.

 

  • Injections: injected directly into the muscles weekly and is usually administered by a physician. This is the safest and most regulated way of having testosterone treatment. With the type of regulation that a physician can offer you are given a dosage related to your personal needs allowing you to function at your highest potential. As your treatment continues your levels are tested regularly and adjustments are made accordingly. 

Why not a simple testosterone pill? Oral testosterone is available. However, some experts believe oral testosterone can have negative effects on the liver. Using other methods, such as skin patches, gels, orally disintegrating tablets, or injections, bypasses the liver and gets testosterone into the blood directly.

 

At T Off Your Health, we closely regulate our patients’ testosterone levels and effectiveness of treatment on a weekly basis but also offer primary care input on the weekly visits that the patients have. We are not just testosterone specialists, we offer our patients a more rounded level of care that benefits their whole wellbeing. This can result in early disease detection, a more healthy and mobile lifestyle, and the opportunity to reach health goals with the necessary professional support.

 

Interested in learning more about the forms of testosterone treatment? Contact us today to set up an appointment 817-632-5400.

Top 5 Tips To Making Your New Years Resolutions

It’s that time of year again, time to reflect, time to look forward and decide what you want the next year of your life to really look like. Where do you want your focus to be? To make life simple, it can be broken down into 4 main categories that all other areas of life fit into. These pillars are:

  1. Health / Wellness
  2. Career/ Finances/ Hobbies
  3. Relationships of all kinds; family, work, friends…
  4. Faith/ Religion/ Spirituality

In simplifying life into these 4 categories, we have the opportunity to see the full picture of where we are and where we want to be. We then are able to create a map to get from one place to the other. Each category is interconnected and equally important. You may find that at different times in your life you have strived in one area and lacked or even struggled in another.

In theory, the clearer your picture is of what it is you are striving for, the easier it can be to attain. Knowing this makes having New Year’s resolutions more then just a passing ideal, it allows you to reflect back throughout the year to either recommit, revise or know that you are on the path you set out.

Here are our top 5 tips to making your New Year’s resolutions:

  1. Keep It Simple– it is easy to become overwhelmed and lose momentum when we choose life changes or resolutions that are too specific or detailed. We can get derailed, discouraged or even angry when our plans don’t go the way we initially intended. Make resolutions connected to each of the above 4 categories and make them broad enough to notice the steps along the way (even if they are small). You may find paths to success when you have a simple idea rather then a very specific one.
  2. Write Them Down– there is power in putting pen to paper. Writing down your resolutions makes you put them into words, which makes them more real, plus it is something you can reference down the line if you are ever feeling off track or forgetting what it is you are working towards. If you can, read them every day and you will be amazed at how much more focused you are and how much more quickly you move forward.
  3. Get Support– having a support system in place that continues to help you accomplish what it is you are working for. Whether it is a gym buddy, your health care provider or spouse, make it known to those that care.
  4. Make A Plan– whether you are working on health, business, relationship or spiritual goals making a plan that will support your momentum will make them feel more attainable and keep you on track.  As you move forward your plan may change and that is ok, but starting with one in mind will set you up for success.
  5. Acknowledge Your Accomplishments– sometimes looking back is the only way to see how far you’ve come. Even if it’s small steps forward, they are still steps in the right direction. Focusing on your accomplishments will support you in continuing your commitment. Be gentle with yourself and give yourself time to progress.

Being a primary care provider in the metroplex area we are here to support you in your accomplishments. Talk to your provider about what it is you are working towards, you never know what kind of insight they may have to offer. The T Off Team is here for you.

We look forward to supporting your health and wellness in 2019. May this be your best year yet!

To make an appointment at one of our clinics please call our booking team at 817-345-0303. 

Holiday Tips For Staying Healthy

It’s the holiday season and it’s easy to get run down with all the extra responsibilities, stress and fluctuation of weather.

 

  1. Wash hands often to help prevent the spread of germs. It’s flu season. Wash your hands with soap and clean running water for at least 20 seconds.
  2. Bundle up to stay dry and warm. Wear appropriate outdoor clothing: light, warm layers, gloves, hats, scarves, and waterproof boots.
  3. Manage stress. Give yourself a break if you feel stressed out, overwhelmed, and out of control. Some of the best ways to manage stress are to find support, connect socially, and get plenty of sleep.
  4. Don’t drink and drive or let others drink and drive. Whenever anyone drives drunk, they put everyone on the road in danger. Choose not to drink and drive and help others do the same.
  5. Be smoke-free. Avoid smoking and secondhand smoke. Smokers have greater health risks because of their tobacco use, but nonsmokers also are at risk when exposed to tobacco smoke.
  6. Fasten seat belts while driving or riding in a motor vehicle. Always buckle your children in the car using a child safety seat, booster seat, or seat belt according to their height, weight, and age. Buckle up every time, no matter how short the trip and encourage passengers to do the same.
  7. Get exams and screenings. Ask your health care provider what exams you need and when to get them. Update your personal and family history.
  8. Get your vaccinations. Vaccinations help prevent diseases and save lives. Everyone 6 months and older should get a flu vaccine each year.
  9. Monitor children. Keep potentially dangerous toys, food, drinks, household items, and other objects out of children’s reach. Protect them from drowning, burns, falls, and other potential accidents.
  10. Practice fire safety. Most residential fires occur during the winter months, so don’t leave fireplaces, space heaters, food cooking on stoves, or candles unattended. Have an emergency plan and practice it regularly.
  11. Prepare food safely. Remember these simple steps: Wash hands and surfaces often, avoid cross-contamination, cook foods to proper temperatures and refrigerate foods promptly.
  12. Eat healthy, stay active. Eat fruits and vegetables which pack nutrients and help lower the risk for certain diseases. Limit your portion sizes and foods high in fat, salt, and sugar. Also, be active for at least 2½ hours a week and help kids and teens be active for at least 1 hour a day.

 

 

Potential Benefits And Risks Of Testosterone Therapy As You Age

Considering testosterone therapy to help you feel younger and more vigorous as you age? Know the risks before you make your decision.

The promise of testosterone therapy may seem enticing, but there are a lot of misconceptions about what the treatment can and can’t do for you. As you get older, testosterone therapy may sound like the ultimate anti-aging formula.

Yet the health benefits of testosterone therapy for age-related decline in testosterone aren’t as clear as they may seem. Find out what’s known — and not known — about testosterone therapy for normal aging.

What is testosterone?

Testosterone is a hormone produced primarily in the testicles. Testosterone helps maintain men’s:

  • Bone density
  • Fat distribution
  • Muscle strength and mass
  • Facial and body hair
  • Red blood cell production
  • Sex drive
  • Sperm production

What happens to testosterone levels with age?

Testosterone levels generally peak during adolescence and early adulthood. As you get older, your testosterone level gradually declines — typically about 1 percent a year after age 30 or 40. It is important to determine in older men if a low testosterone level is simply due to the decline of normal aging or if it is due to a disease (hypogonadism).

Hypogonadism is a disease in which the body is unable to produce normal amounts of testosterone due to a problem with the testicles or with the pituitary gland that controls the testicles. Testosterone replacement therapy can improve the signs and symptoms of low testosterone in these men. Our physicians prescribe testosterone as an injection.

Does a naturally declining testosterone level cause the signs and symptoms of aging?

Not necessarily. Men can experience many signs and symptoms as they age. Some may occur as a result of lower testosterone levels and can include:

  • Changes in sleep patterns. Sometimes low testosterone causes insomnia or other sleep disturbances.
  • Physical changes. Various physical changes are possible, including increased body fat, reduced muscle bulk and strength, and decreased bone density. Swollen or tender breasts (gynecomastia) and body hair loss are possible. You may have less energy than you used to.
  • Emotional changes. Low testosterone may contribute to a decrease in motivation or self-confidence. You may feel sad or depressed, or have trouble concentrating or remembering things.
  • Changes in sexual function. This may include reduced sexual desire, fewer spontaneous erections — such as during sleep — and infertility.

Some of these signs and symptoms can be caused by various underlying factors, including medication side effects, obstructive sleep apnea, thyroid problems, diabetes and depression. It’s also possible that these conditions may be the cause of low testosterone levels, and treatment of these problems may cause testosterone levels to rise. A blood test is the only way to diagnose a low testosterone level.

Can testosterone therapy promote youth and vitality?

Testosterone therapy can help reverse the effects of hypogonadism, but it’s unclear whether testosterone therapy would have any benefit for older men who are otherwise healthy.

Although some men believe that taking testosterone medications may help them feel younger and more vigorous as they age, few rigorous studies have examined testosterone therapy in men who have healthy testosterone levels. And some small studies have revealed mixed results. For example, in one study healthy men who took testosterone medications increased muscle mass but didn’t gain strength.

What are the risks of testosterone therapy for normal aging?

Testosterone therapy has various risks. For example, testosterone therapy may:

  • Contribute to sleep apnea — a potentially serious sleep disorder in which breathing repeatedly stops and starts
  • Cause acne or other skin reactions
  • Stimulate noncancerous growth of the prostate (benign prostatic hyperplasia) and growth of existing prostate cancer
  • Enlarge breasts
  • Limit sperm production or cause testicle shrinkage
  • Increase the risk of a blood clot forming in a deep vein (deep vein thrombosis), which could break loose, travel through your bloodstream and lodge in your lungs, blocking blood flow (pulmonary embolism)

In addition, testosterone therapy may impact your risk of heart disease. Research has had conflicting results, so the exact risk isn’t clear yet.

Should you talk to your doctor about testosterone therapy?

If you wonder whether testosterone therapy might be right for you, talk with your doctor about the risks and benefits. Your doctor will likely measure your testosterone levels at least twice before discussing whether testosterone therapy is an option for you.

A medical condition that leads to an unusual decline in testosterone may be a reason to take supplemental testosterone.

Article source information: https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/

5 Questions To Ask When Choosing A Primary Care Doctor

There are a lot of options out there in the healthcare industry. You can’t turn on the radio, T.V. or computer without seeing or hearing some kind of advertising stating why you need to choose this clinic or doctor, or why you need this prescription or health solution. It’s overwhelming how many options there are today in most facets of life.

How does one actually make decisions when there are so many options pulling you in so many different directions?

We are still a society of referrals, where someone will refer you to their doctor for whatever reason. You may take their suggestion solely because you don’t have the time to look into it for yourself. Making a decision based on your specific needs and goals can produce better results, as we are all individuals with different needs and goals.

Before making a decision about your primary care provider, here are 5 basic questions you can ask yourself to make sure you are making a decision based on your individual desires:

  1. What are my primary care needs and goals?

Are you looking for someone to see because you are feeling under the weather, need prescriptions filled quickly and easily, looking for a clinic/team to build a relationship with, do you have concerns that you would like to be treated or are you wanting to be aware and on top of your personal wellness? Have you actually ever considered what a primary care doctor can or should be able to do for you? Knowing your needs and goals gives you a starting place on making a decision that is individual to your specific needs.

2. What is their primary care coverage?

Once you have defined what it is you are looking for from a primary care facility, knowing the capabilities of different clinics will help you narrow down which one is right for you. A simple phone inquiry or look on their website should give you a good idea of the services they offer, and if that is not the case you may want to keep looking.

3. Are they in-network with my insurance provider?

Did you know that not all doctors/clinics accept insurance? Knowing your coverage prior to your visit will help you avoid surprise medical bills. At T Off Men’s Health, we verify your insurance prior to your appointment and are happy to contact you to go over your coverage with you.

4. Are there any specialty services covered?

This is what truly sets us apart from the rest. In addition to the primary care services we offer, we also offer specialty services such as hormone replacement, allergy testing and treatment, weight loss services, botox or “BROtox” as we like to call it, and are constantly expanding our services list to better support the health and wellness our patients. With us being a primary care office we are able to cover many of our specialty services through insurance. Here’s why getting us to check your insurance coverage and switching to us is a great idea (you are paying for the coverage, why not use it for whatever you can!!)

5. Is the location convenient enough for me to regularly use them as my provider?

We all know that no really likes to go to the doctor. Not only do we have 3 convenient clinic locations in Keller, Uptown Dallas, and Downtown Fort Worth, but we have designed each clinic with men in mind. Come in and relax in our leather recliners, listen to sports and be surrounded by your favourite team’sams garb. We are making the doctor’s office experience more enjoyable for our patient’s with short wait times and a more relaxed atmosphere.

Ask yourself these 5 questions, and if you have any more don’t hesitate to call our office to speak to one of our friendly staff. We are here to support your health and wellness needs and goals.

 

The Real Causes of Low Testosterone

Low testosterone (low T) affects 4 to 5 million men in the US.
Testosterone is an important hormone in all human bodies, male and female, but is higher and more commonly associated with men. Testosterone naturally starts to decrease each year after age 30, which in some men this can be substantial. It’s not just older men that are affected by low T, young men, even babies, and children, can also have this problem. The key is to recognize the signs of low T and have your levels checked regularly, then to attempt to understand where the dysfunction has originated.

The primary symptoms of low T are actually pretty basic; fatigue, mental cloudiness, moodiness, fat gain, loss of muscle mass, low bone density, a decrease in mood, decrease in sexual desire and lastly low libido.

There are two types of hypogonadism, being primary and secondary hypogonadism which are the causes of Low Testosterone.

Primary hypogonadism

Underactive testes cause primary hypogonadism. That’s because they don’t manufacture sufficient levels of testosterone for optimal growth and health. This underactivity can be caused by an inherited trait or by accident or illness.

Inherited conditions include:

  • Undescended testicles: When the testicles fail to descend from the abdomen before birth
  • Klinefelter’s syndrome: A condition in which a man is born with three sex chromosomes: X, X, and Y.
  • Hemochromatosis: Too much iron in the blood causes testicular failure or pituitary damage

Types of testicle damage that can lead to primary hypogonadism include:

  • Physical injury to the testicles: Injury must occur to both testicles to affect testosterone levels.
  • Mumps orchitis: A mumps infection can injure testicles.
  • Cancer treatment: Chemotherapy or radiation can damage testicles.

Secondary hypogonadism

Secondary hypogonadism is caused by damage to the pituitary gland or hypothalamus. These parts of the brain control hormone production by the testes.

Inherited or disease conditions in this category include:

  • Pituitary disorders caused by drugs, kidney failure, or small tumors
  • Kallmann syndrome, a condition connected to abnormal hypothalamus function
  • Inflammatory diseases, such as tuberculosis, sarcoidosis, and histiocytosis, which can impact the pituitary gland and the hypothalamus
  • HIV/AIDS, which can affect the pituitary gland, hypothalamus, and testes

Acquired circumstances that can lead to Low T include:

  • Normal aging: Aging affects production and response to hormones.
  • Obesity: High body fat can affect hormone production and response.
  • Medications: Opioid pain meds and steroids can affect the function of the pituitary gland and hypothalamus.
  • Concurrent illness: Severe emotional stress or physical stress from an illness or surgery can cause the reproductive system to temporarily shut down.

You may be affected by primary, secondary, or a mixed hypogonadism. Mixed hypogonadism is more common with increased age. The acquired circumstances can be dealt with through a more balanced lifestyle and a higher level of self-care. We can support you in creating a plan to implement more healthy habits in addition to testosterone replacement treatment.

The first step is to know your levels. Come into our clinic for a quick blood test and get your results within 15 minutes. You then have choices that you can discuss with one of our experienced providers. You deserve to feel your best and we are here to make your reality.

Contact our corporate office for any inquiries or booking needs. Call 817-345-0303 today.

Curing Allergies Vs Treating Allergy Symptoms

Do you suffer from allergies? Do you know what it is you are actually allergic to? If you forget your morning allergy pill are you experiencing symptoms all day?

If you answered yes to any of these questions, we have a long-term solution for you.

Did you know that it is possible to essentially cure your allergies and save money doing it?

I did some quick research into the most common over the counter allergy pills and their monthly costs. I discovered the range of cost per month is roughly between $312-$432. Add this cost to what you are already paying monthly for medical insurance and you are looking at a high monthly cost to feel ok, as long as the pills work decently for you and actually last as long as they claim to.

Cetirizine (Zyrtec $32/month= $384 Yearly), fexofenadine (Allegra $26/month= $312 Yearly) and loratadine (Claritin $36/month= $432 Yearly)

Some insurance companies have full coverage of allergy testing and treatment. This means that you can get treatment for what you are already paying monthly. Why not put the money you are already spending to use and save that monthly over the counter treatment cost?

So what is allergy testing and even more so how does the treatment cure allergies?

We perform a quick simple test that covers 72 environmental and food allergies to discover exactly what it is you are reacting to. There are two options for tests:

  • 30-minute scratch test – Skin tests use extracts — a concentrated liquid form — of common allergens like pollen, mold, dust mites, animal dander, and foods. Once the allergen gets in your skin, it could trigger a rash. Your skin will get irritated and may itch, like a mosquito bite.
  • Blood testing – Blood tests for allergies called ELISA studies are the second line method for testing for allergies. It is typically reserved for people who for some medical reason cannot have the scratch test.

Once we have established what it is we are treating, we then decide between two treatment methods:

  • Allergy Injections – Allergy shots essentially help your body to cope better with allergens in the environment. Allergy shots also called “immunotherapy,” may work for you if allergy drugs don’t work well or you have symptoms more than three months a year.
  • Allergy Drops – Allergy drops work the same way as the shots, but are delivered under the tongue. These drops are created specifically for you depending on what is revealed in the allergy testing. They are a special elixer for your needs and are delivered to your house monthly. A very easy option.

Both allergy shots and drops must be taken on a regular basis for many months to work effectively, but have the potential to cure you of your allergies over time.

In closing, why would you not only want to save the yearly cost of over the counter allergy treatments, and put the hard earned money you are already paying for your health care insurance to good use.

To have us check your insurance coverage or to set up an allergy testing appointment at our Dallas, Keller or Fort Worth office call our corporate office at 817-345-0303.

Start feeling your best again with the support of T Off Men’s Health.

 

Top 10 Body Weight Exercises You Can Do Anywhere

There are some tried, tested and true basic body weight exercises that have been used for decades that can not be dismissed. Whether you are at the gym, in a hotel room on the go, outside at the park or the comfort of your own home these 10 exercises will produce results to improve/maintain your physique between your regular workouts.

When you break it down the most basic bodyweight exercises are pushups, plank, crunch, squat, and lunge and everything else is some variation or combination of these. Simple right?

We recommend 12 reps of each exercise and if you have time, 3 rounds. If you can only fit one round into your schedule do that!! It’s more about consistency then anything. Fit in what you can when you can.

Here is a 10 exercise full body workout you can follow with a few options to change it up if you feel inclined:

1. Pushup/ **Pike Pushup

This one’s a timeless classic. The pushup is essential for building a big chest, cannonball delts, and triceps that look like the wishbone you pulled out of the turkey on Thanksgiving. Master this move and it will yield the same benefits as the bench press.

**If you’ve reached a plateau with your standard pushup routine, it might be time to try the pike pushup. To do this make a V with your body and lift your hips, as you bend your elbows and push back up you target a different area of your upper body while challenging your balance in a different way. This variation directly targets the shoulders and can help improve weak areas, leading to muscle development all over.

2. Plank / Star Plank

Plenty of fitness experts think holding a plank for a minute-plus is a very impressive measure of fitness. The plank requires excellent shoulder stability and top-notch muscle endurance of the abs, lower back, shoulders, neck, and legs. Not only that, but it works well to develop an impressive six-pack (more time under tension = more muscle).

Star plank is an advanced variation of the plank not only creates a greater challenge for your core but also forces your chest and shoulders to pick up some of the load. It also proves you can work your chest, shoulders, and abs at the same time.

3. Plank to Pushup

Take your plank work to the next level with this difficult variation that targets your upper body and your core at the same time.

Here’s how to do it: Start in a plank position, resting on your forearms. Press yourself up away from the ground one arm at a time into a pushup, while maintaining perfect plank position. Press first with your left forearm, keeping your right palm on the ground. Then return to prone position. Press with your right forearm while your left palm remains on the ground.

Ready to make it even more difficult? Lift a leg while you do it, extending your hip muscles and forcing your upper body to account for an even greater imbalance.

4. Bicycle Crunch

A notoriously tough core and cardio exercise, the bicycle crunch targets three major components of your core: Your main abdominus muscles (targeted by the main crunching motion), your obliques (the side-to-side rocking), and your lower abs (the “reverse crunch” motion). It’s also a good way to target muscles like hip flexors and even your shoulders as you work to stabilize your body.

5. Burpee

The No. 1 favorite exercise of any trainer who wants to help their clients burn fat, the burpee has become a staple in programs from bootcamps to CrossFit and everything in between. A full-body explosive motion that requires better cardio than hill sprints and more coordination than nearly any exercise, there’s no doubt that a steady diet of burpees will accelerate your progress toward a leaner, shredded body.

6. Mountain Climbers

A staple of athletic training, mountain climbers are another great core exercise that really fires up your hip flexors and abs while also challenging your upper body to maintain balance. These are a great static exercise that gets your heart rate pumping.

7. Bodyweight Squat/ Jump Squats

A fitness essential, the basic bodyweight squat (or “air squat”) is a vital exercise for maintaining lower-body strength throughout your life. Situate your feet about shoulder-width apart, and make sure you maintain a natural arc in your back and spread your weight through your feet as you hinge your hips and knees into the squat. When you raise yourself back up, make sure your knees are in line with your feet—not drawn inward—so the force hits your knees in their natural hinge.

Jump squats are perfect exercises for athletes or bodybuilders looking to improve their explosive lower-body power, and for adventure-race types who want to improve their ability to clamber over obstacles and keep moving fast. Make sure to land softly as you go into your next rep, forcing your muscles to handle a workload in both the concentric and eccentric motions of the exercise.

8. Overhead Lunge

The overhead lunge—basically just a lunge, which is when you stand with your feet hips-width distance apart and extend one leg back at a time-bending your back knee to a 90-degree angle. Add in raised arms above your head—this is a good way to strengthen your lower body and build up your balance. It might seem like an easy variation, but try enough of them and watch as that perfect touchdown signal becomes a flailing mess.

9. Glute Bridge

Lie on your back, bring your feet as close to your butt as you can, then thrust up with your hips and squeeze your glutes. Yeah, not exactly the prettiest exercise but any trainer will tell you that having strong, mobile glutes is essential for good back health—and other experts agree that having a set of glutes does wonders for your sex appeal.

10. Prone Back Extension

Lie on your stomach, extend your arms out wide and zip your legs together, as you inhale lift your chest and your legs. Sure, anyone can do a reverse hyper on a machine, but the tension is most times inadequate for serious muscle development. One thing trainers won’t tell you: the higher the amount of tension a muscle is put under, the stronger it responds (So harder contractions mean more muscle).

The prone back extension certainly creates a huge, deep contraction more in line with your natural back motion, helping you forge a strong, healthy lower back. It’s also a great stretch along the front side of your body at the end of the circuit.

 

Exercise is a very important aspect of a healthy lifestyle, but there are other components. If you are looking for support in other areas of your healthy lifestyle and wellness regime, the providers at T Off Men’s Health are here to support you every step of the way.

If you have any questions for us please call our corporate office at 817-345-0303.

What Your Yearly Wellness Exam Includes

We have all heard the term “yearly routine physical” but what does it really entail? And why is it important to our overall health and wellness?

First, we would like to point out that most major insurance companies in Texas cover at least one routine physical per year at 100% with labs included. This is because they think that in the long run, early detection may save them money from future claims or coverage once health issues become more serious. If insurance is their business, they are probably right, so why not take advantage of the coverage they are offering and take care of yourself, giving yourself peace of mind.

At T Off Men’s Health in Keller, Dallas, and Fort Worth we focus on total men’s wellness which is a broad subject that includes proper medical care, behavioral health, nutrition, fitness, and spirituality. Our new preventative labs test for the following:

  • Colon cancer risk
  • Lung cancer risk
  • Blood cell analysis
  • Liver/kidney function
  • Thyroid
  • Hormone imbalances
  • Vitamin panel
  • Iron and folic acid
  • Advanced cardiac assessment
  • Inflammation and heart disease risk assessment
  • Pre-diabetes/metabolic assessment
  • Genetic testing for gene mutations that are associated with clotting and heart disease
  • Digestion analysis

Why choose us as your primary care practitioners and book your yearly routine physical?

 

In addition to your routine physical, we are now able to refill prescriptions as your PCP of choice, so we are even more of a one-stop shop for your health and wellness.

So what else do you need to know in order to book your routine physical and choose us as your primary care practitioners team? Let us know. if you have any questions by contacting our corporate office at 817-354-0303.