Lifestyle

Exercise Planning

A comprehensive exercise plan includes three elements: 1) cardiorespiratory training, 2) resistance training, and 3) stretching. Third John offers care plans that include physical activity. We follow the guidelines set forth by the American College of Sports Medicine (ASCM).

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1. Cardiorespiratory Training. This includes physical activities that increase a person's heart rate. Examples include walking, dancing, cleaning the yard, or playing a sport such as basketball or pickleball. Members are given their personalized target heart rates, based on exercise science calculations, and discuss how to incorporate cardiorespiratory training into their lives to achieve their health and wellness goals. Third John uses current exercise research to customize recommendations.

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2. Resistance Training. This includes physical activities that require movement against resistance. Examples include lifting weights, calisthenics, and functional training. Members are given their personalized target body weight, based on exercise science calculations, and discuss which approach to resistance training is best for them. Third John uses current exercise research to customize recommendations. 

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3. Stretching. This includes physical activities that flex and extend joints to contract and fully extend muscles. Examples include touching your toes, side bending, and stretches specifically named for their positions and muscles (e.g., standing calf stretch or seated hamstring stretch). Stretching is very important and is often overlooked in exercise plans. At Third John, our exercise plans include stretches that are paired with Bible verses so as you stretch you can also meditate on the Word.

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Nutrition Coaching

There are many diets--some are fads with high risks and some have real evidence to support their use. No single diet works for every person, and Third John does not subscribe to diets. We believe in a healthy relationship with food and an approach to choosing, preparing, and eating food with joy. We work with you to establish or refine a nutrition plan that is realistic, enjoyable, and suitable for your health and wellness goals. Yes, we use biblical evidence (truths) and scientific evidence (facts) in our nutrition coaching.

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Medical Weight Management

There are three categories for weight management: 1) maintain, 2) bulk/gain, 3) shred/lose.​ 

 

1. Maintain Weight. For the guys who want to maintain, Third John offers guidance on managing caloric intake against physical and mental demands (yes, psychological factors affect weight too).

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2. Bulk / Gain Weight. For the guys who want to bulk and gain weight, we work with you to establish a healthy, personalized bulk plan that incorporates exercise planning and nutrition coaching. Yes, you can eat any and everything to gain weight, or you can eat the right things and bulk effectively. Third John offers peptide therapies to assist in gaining lean muscle and recovery.

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3. Shred / Lose Weight. For the guys who want to shred and lose weight, in addition to exercise planning and nutrition coaching, we offer medication-assisted weight loss using high quality medications (like the popular brand name Ozempic).​ Third John clinicians have experience and training in the effective use of these medications and can help guide you from a starting dose, to a therapeutic dose, to a maintenance dose, to coming off the medication.