Rejuv Medical, one of Minnesota’s fastest growing medical practices, is breaking ground on a 28,000 square foot medical clinical on Monday, 06/17 at 5:30 pm.

Dr. Joel Baumgartner is pleased to the announce the expansion of his practice, Rejuv Medical. Last month Dr. Baumgartner announced his plans to expand Rejuv Medical to promote patient wellness and accommodate the demand for his clinic’s services. On Monday, June 17th at 5:30 pm, Dr. Baumgartner and his team will break ground on what will be the new 28,000 square foot medical clinic for Rejuv Medical.

“Rejuv Medical is the future of medicine. We employ exercise and nutrition and we combine these efforts with both traditional and forward-thinking medical procedures. By doing this, we are advocating the best outcomes for our patients. Our goal is to always get to the root of a patient’s challenge or pain source, not to cover it up,” said Dr. Baumgartner. “My company’s philosophy has led to a great relationship with the Minnesota community. Their trust in us, and the betterment of their health, has led up to this expansion and the ability for us to build a new facility.”

Rejuv Medical has spent the last four years providing medical weight loss, physical therapy, sports medicine, non-surgical orthopedic services, anti-aging medicine, and food sensitivity services to patients of all races, ages and health backgrounds within the Minnesota community. “This expansion will allow my qualified team to provide additional services and allow us to bring in even more highly-trained individuals to support our goal. We already provide affordable and comprehensive treatments. With this new building we can serve even more patients,” finished Dr. Baumgartner.

Members of the media are invited to attend the groundbreaking ceremony which promptly starts at 5:30 pm. The ceremony will take place at 901 3rd Street North, Waite Park, Minnesota 56387. Interviews with Dr. Baumgartner may be scheduled in advance by contacting JR Burgess at 218-831-8080.

More information on Dr. Joel Baumgartner or Rejuv Medical can be obtained at www.RejuvMedical.com or by requesting a media kit from the company’s Media Manager at Helene@JumpStartInk.com

June is National Dairy Month. If you're not already drinking milk to help you lose weight, then this is the month to start. Many people, especially women, associate drinking milk with gaining weight. The truth is drinking milk will actually help you lose weight if you follow these steps.



1. Drink fat free milk. Fat-free milk certainly comes close to being the perfect food because it is high in protein and has exceptional calcium counts. Plus it is packed with B vitamins. All this for only 86 calories per an eight-ounce glass. In fact, merely switching from whole milk to fat-free milk can reduce saturated fat and calories in your diet.

2. The fat in whole milk is mostly saturated animal fat, which is the kind that raises blood cholesterol. And when you compare the percentage of calories from fat per serving, whole milk checks in at 50 percent; fat-free milk at 4 percent.

3. The Dietary Guidelines recommend everyone aged nine years and older consume the equivalent of three cups of milk per day. Part of the reason is that several studies show that a diet rich in fruits and vegetables plus three cups of milk or yogurt per day, increased people's weight loss and helped them manage their weight better. A study indicated that calcium-rich dairy products helped people lose more weight from the abdominal region (stomach area) than those taking calcium supplements or eating a low-calcium diet.

So, start drinking more fat free milk this month and help yourself lose the weight, especially around your stomach area.

Until next time,
JR

Tomorrow is the kickoff of our Biggest Loser Challenge! I highly suggest you show up to our open house. You will gain a ton of great information and there is a free gift for each new, potential member who does attend.

So, what is the Biggest Loser Challenge? It is only the greatest weight loss challenge in the history of Minnesota-if not the world! Ok, I may be bragging, but with our results who wouldn’t? Listen, Rejuv Medical offers the Biggest Loser Challenge to change lives. We offer real solutions for people living in the real world. And, the best part is the prizes that come along with the weight loss and your transformed body.

I hope to see you at our open house tomorrow. Here is the link to the official page for our Biggest Loser Challenge. It has a video and all the details you need. http://www.rejuvmedical.com/pages/SaintCloudBiggestLoserChallenge#

JR

Our culture is getting more specialized and our clients expect training that is specialized to their specific needs.  We are living in an era where our society is getting unhealthier with chronic diseases like diabetes, hypertension and heart disease on the rise.  Paralleling this increase in the breakdown of our body systems we see increase rates of arthritis and joint and ligament pains.  We need to make ourselves marketable in this competitive market.   Knowing what is normal post workout pain and what is a pathologic sign that needs further investigation is critical to making as stand out as the trainer who can handle the higher risk client.

Degenerative arthritis is the breakdown of the cartilage in a joint from an injury or from years of wear and tear.  The onset of pain is usually gradual without an obvious recent injury.   They may have a history of injury in the past that created vulnerability and instability in that joint.  The instability of the joint is like a car tire that is loose or maligned.   This leads to a wearing out of the threads of the tire and in a joint decreased protective articular cartilage.   Training a patient with joint degeneration requires some parameters to work within to not accelerate the degeneration and to also incorporate aspects in our sessions that can decrease further degeneration.

First it is important to know what to avoid with arthritic joints.  Most arthritis that will affect our clients is located in the lower extremities with the knees being the most common joints affected.    Every step they take requires force to be generated and transferred through the joint.   Studies have shown that once a joint has arthritis, changes in excessive running and ballistic exercise can accelerate the degeneration.  With these clients we need to avoid causing further damage.  Studies also confirm that the stronger the joint, the more protection.   Focusing on strength training that increases quadriceps and hamstring strength can create greater strength that will then act as a shock absorber decreasing the direct force acting on that joint.  This leads to slower degeneration and increased function.   Pain from arthritis actually inhibits muscle function around the joint leading to further weakness and increased vulnerability.  Focusing on exercises that strengthen the joint, but do not add increased degeneration is critical in training patients with arthritis.  It is also important to not push extremes of flexion in that joint.  For example, squats with knees below 90 degrees of flexion or deep lunges put increased pressure on the articular surfaces and accelerate wear.   Exercises should be done in a protected arc of motion avoiding deep flexion or hyperextension.  Partial wall squats leaning against a bosu ball to 45 degree of flexion is a great quad strengthener that does not increase the wear of the joint and increases protective strength.  Lying on the back and doing a straight leg raise also engages the quads and prevents atrophy.    It is important to avoid seated closed chain leg extension exercises as that puts increased pressure behind the knee cap and increases cartilage wear in that area. 

Next it is important to work the hamstrings as they too can contribute to the shock absorptive benefits weight training.  They also act as a secondary ACL stabilizer that can decrease micro instability that contributes to joint wear.   Hamstring curls are a standard and do not cause problems like the quad extension machine.  You can also get creative on the floor without weights with reverse brides where the client lies on their back and lifts the buttock off the floor and holds that with a strong neutral spine.    Bosu hamstring curls are more advanced and can be done with the legs on the ball and shoulders on the floor.  From there, pull the ball towards the buttocks with multiple repetitions to increase strength and core stability. 

Finally it is important to focus on higher repetitions and a lower weight to minimize joint wear associated with overuse.  15-20 reps create endurance, but also engage the muscle for strength gains without the risk of degeneration.    If the goal is to engage the type 2 muscle fibers and stimulate metabolism and power gains, using the stationary bike and doing higher intensity anaerobic cycles can engage the deep type 2 fibers for maximal anabolic gains.  8 cycles with 30 seconds all out spinning followed by 30 to 60 seconds of recovery spinning will lead to great power and strength gains with both cardio and strength progress. 

Just like when training our clients with chronic medical diseases we need to take the medical fitness approach to our clients.  Understanding what a normal post work out pain is and what needs further attention will increase the trust of our clients and increase our results when training them.   If a joint is not improving with taking some time off and cross training it may need a referral to a trained Sports Medicine physician to see what can be done to increase the joint function and longevity.  With advances in Regenerative Medicine, we can now use procedures like platelet rich plasma (PRP) or stem cell injections to regenerate cartilage and increase joint function without having to use damaging cortisone or surgery.   This gets them back in the gym faster and back with you working towards their health goals.  We are a crucial part of the health care team and we have the responsibility to extend the quality of our client’s lives by reversing chronic disease and joint degeneration through healthy weight loss and nutrition.     

I wanted to take a few minutes and talk today about sleeping. Did you know not sleeping enough or sleeping too much can harm your weight loss goals? Another interesting fact, related to diet and sleep, is the research showing that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles.

Armed with this information, I decided to put a list together of foods that shouldn’t be consumed before bedtime. I know it is Memorial Day weekend and some of us are giving in a little (hopefully only a little) when it comes to our clean eating diets. Just try to stay on track and avoid these foods around bedtime.

#1 Preserved and smoked meats. These meats contain the amino acid tyramine which makes your brain release norepinephrine. This hormone will keep you up like the Energizer Bunny.

#2 Dark Chocolate. Yes, dark chocolate contains the antioxidants that fight off free radicals which work to damage your cells, but dark chocolate as well as cocoa, chocolate milk and chocolate chips contain caffeine and the amino acid tyrosine to keep you up all night.

#3 Spicy, Tomato –based foods. Your metabolism jumps into high gear thanks to these spicy and acidic foods. They act like the caffeine you know you shouldn’t have before bedtime and they can also cause heartburn and acid reflux.

If you want to eat something that is healthy and will help you get a good night’s rest then try cherries. Besides not containing any fat, cherries contain melatonin, a compound that helps regulate your sleep and wake cycles.

So, have a great Memorial Day weekend and remember- try to maintain eating as clean as possible and always avoid meat, chocolate and tomato-based foods within three hours of bedtime.

JR

Many people asked why I did Rejuv’s Biggest Loser a few months ago. Due to my knee surgery, I couldn’t play rugby or baseball, I wasn’t motivated, and I was in an exercise rut. That can happen when there is a lack a pursuit or goal. Why did I do Biggest Loser? Honestly, I needed it.

I’ve been in sports all my life, so I was always driven to stay in shape, recover from an injury or get better. Growing up, my diet consisted of junk food, sugar, etc., but I loved being active so I was never overweight. Nearly ten years ago I tore my Achilles tendon playing rugby. At that time, I felt sorry for myself and I ate and drank to deal with my depression of not playing a sport I love and the uncertainty of how my recovery would be with such a serious injury. I gained 30 pounds by over eating, lack of exercise, and of course I was still in college so a little too much college social life. I always had a belly because of my obsessive eating problems, but this was the biggest I ever got. I weighed 197.

Me 2004

 Right after I recovered, I started working as a trainer at Gold’s Gym. I quickly realized my passion for helping others and getting results. My sole focus was learning all there was to know about nutrition and fitness. A year into training I got my first real “six pack” and really started to see and understand the amazing benefits from “clean” eating. If clients wanted results, I would be straight up on the course of action needed to see the desired results. I became known as the nutrition specialist.  I have helped several people lose over 100 pounds. I believe it’s my God given talent.

 Fast forward several years…While finishing grad school I met Dr. Joel Baumgartner. One of my awesome clients told me about a procedure he did that didn’t require surgery. I had chronic Achilles tendonitis in my other leg that I had dealt with for over two years. I would play a game, limp all week, and then play the next game. I was ready to give up. I tried physical therapy, e-stim, massage, cortisone, and nothing worked. Three months later I was healed. I was grateful and amazed by this non-surgical treatment.

During my treatment, Dr. Baumgartner and I realized we had similar passions for healthy living and helping people. I spoke of how I loved the show “Biggest Loser” TV series. He spoke of helping heal people through cutting edge medicine with an overwhelming research. He talked about many examples of how traditional medicine doesn’t treat the root cause of the problem but mainly offers cover ups such as pills and cortisone. As we know, surgery is invasive and many health issues can be treated non-surgically. Dr. Baumgartner focused on each patient and educated on the importance of exercise and nutrition in the treatment and prevention of degenerative diseases. He does all that he can before he recommends surgery.

A few months later, he asked me if I could help him build an extension of his clinic that addressed all we talked about. I’m so blessed to he stepped out of the box to do something different. He saw the future of healthcare and knew the inherent problems in the traditional system. Today we are far ahead of the curve. With the Affordable Health Care Act, more clinics are using fitness and nutrition as part of their systems for better outcomes.

As many of you know, Rejuv Medical consists of 2 locations. After 4 great years of helping hundreds of clients change their lives, we get to come together under 1 roof. We break ground in June on a new 26,000 sq ft. facility that brings everything Rejuv medical offers to one location. I’m so excited we will be able to continue what we love to do and better serve our patients and clients.

Sorry I got a little off track, back to the story…. September of 2011 I had another rugby injury. I had my 6^th knee surgery. I know what you’re thinking, but I usually bounce back well. I still felt in my prime athletically. Usually it takes about 2-6 weeks to fully recover from arthroscopic knee surgery. I wasn’t recovering, even 3 months later. I couldn’t walk up stairs without bracing the side rail. I couldn’t do any regular lower body workouts. Physical therapy wasn’t helping. After another MRI, a major cartilage defect was detected, which would force me to be done with all athletics unless I got a partial knee replacement. I wouldn’t be able to do all the activities that I truly have enjoyed all my life. If I wasn’t so busy with becoming a new father, Rejuv growing so fast, loving my job and being a rugby coach, I would have been severely depressed. Once again my activity slowed, but I still ate healthy enough to only gain about 10 pounds. During that time, Dr. Baumgartner was working with stem cell treatments. Being the doctor that he is, he is constantly thirsting for knowledge on how to heal the human body and was eager to help me get back to normal. I was his first stem cell patient (my own stem cells harvested from my bone marrow, not the controversial ones). After 6 weeks, I was better and my improvement continued but I was not by any means ready for sports. I was so excited to be able to do lower body workouts and go up stairs without pain, but I wasn’t 100%.

This fall with I was not at the fitness facility much due to my schedule. When I preach the importance of nutrition all the time, I should be doing the same. Well I bought some Halloween candy and things just got out of control for me for the first time in years. My grandma got cancer and I loved her dearly. Before I knew it I had bad foods in my home, (my cardinal rule to follow if you want to have the body you want). In addition to my out of control eating I was hardly exercising. Before I knew it I weighed in at 199.9, bigger than with my first major injury. 9 years later I have learned it’s a lot easier to pack on the pounds in your thirties than your twenties.

I read the book Turning Pro by Steven Pressfield and instantly I knew I needed help. I decided to give up my amateur ways. I signed up for Rejuv’s Biggest Loser in January because I knew I needed accountability. I know what to do and it’s easy to let myself off the hook but not my team. I was always the captain of most my teams and when I’m on a team I want to lead them the best way possible…by example. When I’m on a team I can’t just show up for the games, I have to practice, prepare, and do what it takes to encourage others…and of course win. Well it was just what I needed.  I lost 30 pounds in our 12 week contest and got to meet some really cool people who were giving their best.  It was achieved by complete focus, by pressing hard those 3 months, eating super healthy, taking care of my body, and being accountable to my team. A couple weeks after the competition was over and a short rest period, I tried light sport activity and discovered my knee was back to 100%. I just remember saying when I first got the stem cells if I could only play softball again I would be so happy. A couple weeks ago I played my first game and I was so pumped I got back to a sport I love.

What Dr. Baumgartner is doing is just unbelievable. Healthcare has come so far. To think, I was considering knee replacement before meeting Dr. Baumgartner and learning about this treatment. You can click here to watch the journey I had with the stem cell process.

Video not working?

I also got my 6 pack back and started feeling comfortable preaching to others about the importance of healthy living and how it adds years to your life.  Family is the most important thing in the world and sometimes we don’t fully understand the importance of physical and emotional health in terms of the quality of life. The food we ingest is a direct correlation to a shorter lived and poor quality of life. At the same time I also understand how easy it is to fall in that trap of being too busy, addicted to food and alcohol, depressed, family culture, poor self image, self sabotage and all the barriers that hinder one from a healthy life.

The Rejuv staff and I are responsible for helping people understand that if we don’t take care of ourselves, we are cutting that time short. That’s why I live what we’re doing and why I think the Rejuv Biggest Loser program is so important for so many who need a team, accountability, support, and the right plan for healthy living. It’s about living a healthy lifestyle, exercise and healthy eating is the only way to make lasting change and improve the quality of life.

I believe all of our programs are great and some people need more individualized plans, and this program keeps changing so many lives. We have done three of these contests. Look at the top 10 results from the last 3 programs – it’s amazing.

The 10 Finalists in order from 1^st Biggest Loser challenge

1. Tina- 41.2 lbs, 22.22%- Blue Team

2. Janel- 38.8 lbs, 21.56%- Blue Team

3. Mike- 46 lbs, 21.1%- Black Team

4. Lisa- 50.6 lbs, 17.12%- Blue Team

5. Tiffany- 28.4 lbs, 15.59%- Red Team

6. Desi- 36.2 lbs, 15.08%- Blue Team

7. Amber- 24.4 lbs, 14.4%- Red Team

8. Char- 29.6 lbs, 12.38%- Yellow Team

9. John- 59 lbs, 12.22%- Black Team

10. Brenda- 22.4 lbs, 12.04%- Green Team

2^nd BL -

Dave                           71.60                                                                    

Laurie                          42.80                         

 Lisa                             43.60 

Margaret                      29.40

Lea                               31.20

John                             56.20

Kelly                             27.20

Linda                            20.00

Tina                              17.80

Ryan                            31.40

Tom                                       44          

Mark                                     39

BL # 3

Ashley

56.4 lbs and 31 inches

Mark

7.7% Body Fat 19.875 inches, 50lbs

Jack

48.6 lbs loss

Katie Weiss

59lbs, 36 inches

Steve

42.4lbs,   23inches

Karla

31.8lbs, 5.7% BF

Nicole

33lbs

Heather Schmitz

Lost 36.8 lbs and 18.5 inches

Mark Gargus

41.6 lbs loss

Stephanie Everson

26.2 lbs lost

J.R. Buress

30.7

We have awesome one-on-one, small group training sessions, boot camp programs and the results over a 3 month period from this type of program can’t be matched. Our Biggest Loser ensures maximum accountability from coaches, teammates, huge prize incentives, competition, and just a great opportunity to get started or throw a spark back into your journey. I highly recommend you consider this if you are motivated to make change.

I just wanted to say thanks so much for reading my personal testimony and following our e-mails. We continue to work hard towards changing the future of healthcare. Exercise and nutrition is medicine

I thank my team and trainer for getting me back to where I need to be and where I will stay, all the Rejuv staff for sharing the same passion to help others, and most importantly the patients and clients who trust in us to help them in their journey.  That’s my story of why I did Rejuv s Biggest Loser Trainer Challenge and how it was the best decision I have made in a long time.

The summer is here and for many of us this means invitations to countless BBQs. Don’t stress. Stress is never good for a body- especially when you are trying to lose weight! I have some amazing tips to help you BBQ and still eat clean and work towards your weight loss and fitness goals. Now, if we have had a specific conversation about your diet- please contact me. These are GENERAL guidelines. I’m always available to talk specifics.

If you can, always host the BBQ at your house. Sure, it may not always be the easiest of tasks- but it is easier than running off extra calories put into food by others. When you host, you cook. This means you can control what food is served and how much fat, salt, etc. is put into each dish. Always select foods that are healthy. Try grilling tofu. Grill fish, boneless and skinless chicken, or really lean cuts of meat. Stay away from hamburgers and hotdogs if at all possible. I also recommend using a homemade marinade with a healthy base of garlic, ginger, honey-lime and some soy sauce. Use some spices, like red pepper flakes, and marinate the meat (tofu too)for four hours minimum.

When it comes to grilling vegetables keep it simple. Don’t soak corn in buttermilk (like many do) or add tons of sugar to onions (also popular). Stay as fresh and natural as possible. Grilling veggies with a little olive oil and salt will amplify their taste. There is no need to drown out the essential flavors of vegetables with needless butter or sauces.

BBQs can be a great option for dieters when done right. So, enjoy family and friends this summer and host a healthy BBQ!

I recently explained the case study below to a few friends. Like most people, my friends had been stuck on the old-school mindset of training for lean athletic muscle. This is basically the understanding that one has to workout for at least one hour to see true and permanent results.

Where did the one-hour thing come from anyway?

Well anyways, let me explain how it is scientifically proven that shorter, “sharper” workouts give us exponentially greater results when it comes to lean, athletic muscle.

The case study below proves that a similar method of training produces way better results, in way less time!

Now onto the case study:

Traditional Cardio is actually making everyone “fatter.” There is no doubt about it and the research is there. That’s why people look the exact same if not worse after 12 weeks of so-called “exercise”.

Myth: “You must workout for at least 60 minutes per session to see true results.”

Fact: “You can achieve more in 15 minutes than you ever could in a 60 minute, Slow, Boring, cardio session.”

Don’t you think so?

<<<This simple 15 Minute “ICRT” secret that is curing the cardio zombies!>>>

Research shows that this new form of strategically designed workouts is putting traditional cardio to absolute shame.

Case in point:

A 2012 study from the European Journal of Applied Physiology tested two groups of males; one group participating in long 45-90 minute cardio and one group participating in FAST, SPECIFIC resistance and cardio intervals.

Results: The group that participated in short, higher intensity cardio-resistance workouts achieved exponentially greater results, in less time

(European Journal of Applied Physiology. Vol. 112 (5). MAY 2012. 1907-1915).

You can probably guess what’s coming next.

I was reading an article in The Huffington Post about people who experience the dreaded mid-life crisis. Besides going bonkers with their money and switching partners out of the blue, their fitness and diet routines tend to suffer; The post suggested that people stay away from fried foods. Duh!!!!!!!;

I'm here to tell you that you don't have to go bonkers when it comes to the middle of your life. You can adjust how you are eating, but nice things for yourself, and surround yourself with supportive friends. Celebrations of any type, including a mid-life crisis (if you can even call it a celebration) are not an excuse to edge off the health and fitness cliff! &;

I try to help clients personalize their fitness and eating routines as best possible. Personalization is key, which is why we have a medical weight loss program. But, here are some basic rules of thumb for those of you over forty.

#1. Eat more avocado. Avocados are almost as good as blueberries in promoting brain health, but oy, such a fatty fruit -- albeit a good fatty fruit. Monunsaturated fats help with a healthy blood flow. They reduce blood pressure -- good for those with hypertension.

#2. Eat more grapefruit. You have to be careful with this one. There are hundreds of medications that interact with grapefruit, so ask your doctor before starting to amp up your intake of it. Grapefruit is the perfect fruit for people who are aging and have high-cholesterol. Studies have show that a single grapefruit a day can reduce cholesterol by 15% of the course of three months!

#3. Eat a lot of salmon and/or sardines. Omega-3 essential fatty acids are good for aging bodies. And, these two types of fish improve brain power and help you make better decisions.

Getting older isn’t the best, but it isn’t the worst. If we eat clean and stay fit, we can avoid many health issues and have a better quality of life when turning the mid-life corner. There is no reason to hit a certain age and, as a result, stop eating right, working out, or living your regular life.

Until next time,
JR