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Monday 6am - 8pm Tuesday 7:30am - 8pm Wednesday 6am - 8pm Thursday 7:30am - 8pm Friday 6am - 5pm Saturday 8am - 2pm

ReVibe Fitness and Wellness, 14300 Buck Hill Rd, Burnsville, MN (2025)

08/06/2025

ReVibe will be closed Thursday August 7th-Sunday August 10th for the wedding of Gavin Spennewyn and Lily Grothe

08/02/2025

Did you Know: The number one risk factor for kidney stones is not drinking enough water!

It's a fact. If you aren't drinking enough, your urine will have higher concentrations of substances that can precipitate out and form stones. So drink half your body weight in ounces of water.

Urine has various wastes dissolved in it. When there is too much waste in too little liquid, crystals begin to form. The crystals attract other elements and join together to form a solid that will get larger unless it is passed out of the body with the urine… In most people, having enough liquid washes them out or other chemicals in urine stop a stone from forming.

The latest ACP guidelines call for people who have had a kidney stone in the past to increase their fluid intake so they have at least two liters of urine per day, which they say could decrease stone recurrence by at least half. To achieve this, they recommend increased fluid intake spread throughout the day, pointing out that both water and mineral water are beneficial.

So, although water reduces the risk of stones, soda increases it!
One important point: not just any fluid will do to increase your urine output. While water and mineral water are protective, drinking soda is associated with and increased risk of kidney stones, possibly because the phosphorus acid it contains acidifies your urine, which promotes stone formation, but also because many soda's contain fructose.

In addition, one South African study found that drinking soda exacerbates conditions in your urine that lead to formation of calcium oxalate kidney stone problems. The sugar, including fructose (and high fructose corn syrup in soda), is also problematic.
A diet high in sugar can set you up for kidney stones since sugar upsets the mineral relationships in your body by interfering with calcium and magnesium absorption. The consumption of unhealthy sugars and soda by children is a large factor in why children as young as age 5 are now developing kidney stones.

Sugar can also increase kidney size and produce pathological changes in your kidney, such as the formation of kidney stones.

According to The National Kidney Foundation, you should pay particular attention to keeping your fructose levels under control. Fructose is found in many processed products, so be sure to read that label.

07/16/2025

According to research, physical activity reorganizes the brain so that its response to stress is reduced and anxiety is less likely to interfere with normal brain function.

That research finding is according to a research team based at Princeton University.

The researchers reported in the Journal of Neuroscience that when mice which were allowed to exercise regularly experienced a stressor — in this case exposure to cold water — their brains exhibited a spike in the activity of neurons that shut off excitement in the ventral hippocampus, a brain region shown to regulate anxiety.

The impact of physical activity on the ventral hippocampus specifically has not been deeply explored, said senior author Elizabeth Gould, Princeton's Dorman T. Warren Professor of Psychology. By doing so, members of Gould's laboratory pinpointed brain cells and regions important to anxiety regulation that may help scientists better understand and treat human anxiety disorders, she said.

From an adaptation standpoint, the research also shows that the brain can be extremely adaptive and tailor its own processes to an organism's lifestyle or surroundings. A higher likelihood of anxious behavior may have an adaptive advantage for less physically fit creatures. Anxiety often manifests itself in avoidant behavior and avoiding potentially dangerous situations would increase the likelihood of survival, particularly for those less capable of responding with a "fight or flight" reaction, she said.

The researchers found that exercise prevents the activation of new neurons in response to stress. In sedentary mice, stress activated new neurons in the hippocampus, but after 6 weeks of running, the stress-induced activation of both new and mature neurons disappeared.

The brains of active and sedentary mice behaved differently almost as soon as the stressor occurred, an analysis showed. In the neurons of sedentary mice only, the cold water spurred an increase in "immediate early genes," or short-lived genes that are rapidly turned on when a neuron fires. The lack of these genes in the neurons of active mice suggested that their brain cells did not immediately leap into an excited state in response to the stressor.

Instead, the brain in a runner mouse showed every sign of controlling its reaction to an extent not observed in the brain of a sedentary mouse. There was a boost of activity in inhibitory neurons that are known to keep excitable neurons in check. At the same time, neurons in these mice released more of the neurotransmitter gamma-aminobutyric acid, or GABA, which tamps down neural excitement. The protein that packages GABA into little travel pods known as vesicles for release into the synapse also was present in higher amounts in runners.

The anxiety-reducing effect of exercise was canceled out when the researchers blocked the GABA receptor that calms neuron activity in the ventral hippocampus. The researchers used the chemical bicuculine, which is used in medical research to block GABA receptors and simulate the cellular activity underlying epilepsy. In this case, when applied to the ventral hippocampus, the chemical blocked the mollifying effects of GABA in active mice.

07/10/2025

Have you ever heard about someone getting out of the wrong side of the bed? Sure, you have, but it has nothing to do with the side you roll out of. It does have everything to do with your mood. And the amount of sleep you got.

The fact is, if you sleep well you wake up feeling good and in a good mood. Being rested helps your concentration, your patience, and your energy levels. But, if plenty of sleep helps you feel better then a lack of sleep would have the opposite effect.

For those that do all work and no play, you might think you are impressing management because of your dedication, but you are not helping yourself. Adequate rest and sleep have been equated to improved concentration, lower errors and a higher cognitive function too.

I remember being so tired one morning that I put my fiber into my coffee by mistake! Frustrating and funny at the same time. The coffee was gritty, good though!

Speaking of coffee, the more tired you feel the more likely you are to reach for more coffee. That might seem like a good idea, but in the long term you are setting yourself up for adrenal fatigue and a more difficult time falling asleep. It’s more likely you are eating too many carbs at lunch than being tired. Try a high protein lunch and dump the triglyceride enhancing carbs. Your belly and your energy levels will thank you.

Also, according to a study from the American Automobile Association, you are twice as likely to get into a car accident if you are driving on a lack of sleep than if you got your full norm. Getting under five hours of sleep your chances quadruple!

07/01/2025

Anyone find it interesting that the FDA, which does not regulate fluoride in drinking water, does regulate fluoride in toothpaste?

Is that irony? Or just pathetic? On the back of a tube of fluoridated toothpaste… it must state that "if your child swallows more than the recommended amount, contact a poison control center."

The amount that they're talking about, the recommended amount,
which is a pea-sized amount, is equivalent to one glass of water.
Mind blown? Sure, but fortunately the two fluoride's are not the same!

The first and most basic thing to know about fluoride is that not all fluoride is created equal. There are many types—both naturally occurring and synthetic. The most common misconception is that the small amounts of natural fluoride found in water are extremely harmful. This natural version of fluoride is called calcium fluoride and is usually found naturally in soil. With any sort of spring or natural source of water there will always be trace amounts of calcium fluoride.

Of course, like anything else consumed in extreme excess, this type of fluoride does have the potential to cause health problems. This is most commonly an issue in rural parts of India where the consumption of groundwater along with elevated levels of calcium fluoride caused an outbreak of skeletal fluorosis, or a calcification of the joints that can cause discomfort and deformity.

Another one of the most common types of fluoride is sodium fluoride. This is a synthetic, industrial version and has been shown to be far more harmful. Although there is still much speculation surrounding the topic, it is widely believed that the sodium fluoride that is found in consumer products, pesticides, and drinking water contains cancer-causing properties. In its purest form, sodium fluoride is actually capable of eating through concrete. Although sodium fluoride was the first compound to be used within our country’s tap water system in 1945, it has since been changed to a different compound called fluorosilicic acid.

So why did they add it to the water in the first place?

Studies had previously shown that moderate fluoridation does help slow down the process of tooth decay. By adding it to our public water supply it was supposed to dissipate tooth decay among lower income children and adults who could not afford proper dental care. However, the quality of evidence supporting this has been poor over the years (an understatement) and since the start of fluoridation, many topical fluorides, such as toothpaste, have become more widely used making water fluoridation unnecessary.

It is interesting to note that according to Flouridealert.org, 97% of Western Europe is using non-fluoridated water. Tooth decay has declined in the past 50 years in Western Europe just as it has in the United States. So, yes we don't really need it in both the water and the toothpaste. It's overkill.

Let's hope Kennedy tackles this one soon.

06/25/2025

Exercise is, without a doubt, crucial for optimal bone health. Strength training is even more crucial because it stimulates the bone to increase strength as the muscles become stronger.

But, what can you do? Whether you are battling against bone loss, or just want to prevent it, the following guidelines may help you maintain, or increase, your bone strength safely and naturally at any age:

1. Avoid processed foods and soda, which can increase bone damage by depleting your bones of calcium. By ditching processed foods, you're also automatically eliminating a major source of refined sugars and processed fructose, which drive insulin resistance. It will also provide you with a more appropriate potassium to sodium ratio, which is important for maintaining bone mass.

2. Increase your consumption of raw, fresh vegetables, ideally organic. Vitamin C, after all, is necessary to form embryonic bone, which is made of collagen. If you find it difficult to eat the recommended amount of vegetables you need daily, you can try vegetable juicing.

3. Optimize your vitamin D levels, ideally from appropriate sun exposure or a high-quality tanning bed. Vitamin D builds your bone density by helping your body absorb calcium. If you use an oral supplement, make sure you're using vitamin D3 (not D2), and that you're also increasing your vitamin K2 intake and monitoring your levels for safety.

4. Consider making your own fermented vegetables using a special vitamin K2-producing starter culture, or supplementing with vitamin K2 if you're not getting enough from food alone. Vitamin K2 serves as the biological "glue" that helps plug the calcium into your bone matrix. Also remember to balance your calcium and magnesium (1:1 ratio).

5. Maintain a healthy balance between omega-6 and omega-3 fats in your diet by taking a high-quality animal-based omega-3 supplement like krill oil, and reducing your consumption of processed omega-6, found in processed foods and vegetable oils.

6. Take a multi-mineral supplement in order to provide the right minerals for bone formation. Make certain that any liquid multi-mineral does not have sugar in it.

7. Strength train. Whole body vibration is best, but any resistance training will work provided you use non-isolated full body motion. Be especially wary of movements in the femoral head and pelvis/lumbar areas, but focus on these areas for better results.

06/19/2025

Eat more fermented foods. Your gastrointestinal tract (GI) houses some 100 trillion bacteria. But they are good bacteria. These bacteria actually outnumber your cells 10 to 1. When your GI tract is not working well, a wide range of health problems can appear, including allergies and autoimmune diseases. If you suffer from any major illness, it's imperative to "heal and seal" your gut in order to fully recuperate. Balancing the menagerie of microorganisms that occupy your GI tract is a key part of maintaining a robust immune system.

To maintain a healthy gut, fermented foods are a necessity. Just one quarter to one half cup of fermented food, eaten with one to three meals per day, can have a dramatically beneficial impact on your health. Yogurt and kefir are two examples, but there are many others. Ideally, you'll want to include a variety of cultured and fermented foods in your diet, as each provides different beneficial bacteria. And, as with kefir and yogurt, you can easily and inexpensively ferment your own vegetables.

06/17/2025

Question of the week: I have plantar fasciitis; how do I treat it?

It’s a great question, and one which usually comes from wearing ill-fitting or poorly supportive shoes. But it comes from areas that you don’t usually think it would.

First, plantar fasciitis is considered an inflammation of the fibrous tissue which runs along the bottom of the foot and which connects the heel to the base of the toes and the Achilles tendon.

Your plantar fascia, along with the bones, ligaments and muscles, form the arch of your foot. When they become stressed the fascia begins to stretch and tear, and you feel pain. Literature says that this condition is from mostly running and jumping, but clearly this is inaccurate. The condition is a culmination of several factors, mostly spurred by unsupportive food wear.

As a general rule, plantar fasciitis is usually worse on the first few steps, then eases up. But overuse can increase it.

Your first step, (pun intended) is to get a pair of shoes which supports the arch. No flip flops! You may have to invest in special orthotics if you cannot find a pair of shoes which properly support the arch. Second, stretch the calf. Stretch it every hour, all day. If you feel your calf and it is tight or tender, consider including magnesium glycinate, 400 mg a day taken in 200 mg doses.

Next, get your ankle adjusted. A competent chiropractor should also check your knee and pelvis too. Finally, whole body and targeted vibration to the plantar fascia is needed to fully resolve the issue.

Call us at 952-467-6771 for either therapy or chiropractic today,

06/13/2025

Wow, we sure do live in a calcium obsessed society. Every health expert tells us to supplement with more and more calcium! Every doctor talking to their patient tells them to do more calcium for bones too.

And they are all dead wrong!

The simple truth is that the vast majority of people get more than enough calcium in their diets. In fact, most people get too much, way too much.

Do you realize that the the average American consumes 600 pounds of dairy products a year - that's almost 2 pounds per day - Did you read that correctly? I said TWO POUNDS PER DAY! Hmm, and yet osteoporosis rates in the United States are among the highest in the world!

Wouldn't you think that 2 pounds of calcium rich foods a day would have an impact on osteoporosis?

Not long ago, researchers at Yale University analyzed thirty-four published studies from sixteen different countries and found that the countries with the highest rates of osteoporosis (including the United States, Sweden, and Finland) were those in which people consumed the most milk, dairy and other animal-based foods.

Wow, what are we saying here? No need to read between the lines, calcium rich dairy is not doing the job!

The study also showed that African-Americans, who consume, on average, more than 1,000 milligrams (mg) of calcium per day, are nine times more likely to experience hip fractures than are South African blacks, whose daily calcium intake is only about 196 mg.

On a nation-by-nation basis, people who consume the most calcium have the weakest bones and the highest rates of osteoporosis!

Few people know that our worldwide obsession with calcium started in the 1950s under pressure from the American Dairy Association. Before then, historically, people didn't consume much calcium and had very few problems with osteoporosis. What they did consume was magnesium - almost five times as much magnesium as we consume today.

The key point is that the health of our bones depends far more on other factors such as magnesium, boron, and vitamin D than it does on calcium.

Consumption of too much calcium is just plain damaging to your bones and your health in general. But the ADA wanted to make money, so they made up a bunch of lies about the connection between weak bones and dairy calcium to make you drink more milk and eat more cheese......and most everyone fell for it. Now add in a major obsession with pop and you have a perfect storm for bone problems.

So here's the problem, bones are made up of over 100 different minerals, so, adding just one back just doesn't do it. But if you wanted one only, it's not calcium, it's magnesium - Now let's be clear, without calcium, you cannot live, but without adequate amounts of magnesium (and K2) to balance that calcium, you will find yourself falling victim to hardening of the arteries, arthritis, diabetes, and senility.

Magnesium is the activating mineral for close to 400 different enzyme reactions in the body (that we know about) - more than any other mineral. So, too little magnesium impacts your body negatively in hundreds of ways. And what makes the problem even worse is that magnesium is much harder for your body to absorb and utilize than calcium. This fact alone makes a joke of the standard 2:1 ratio of calcium to magnesium found in most supplements. Based on absorption, the ratio provided by most supplements is much closer to 6:1 or even 8:1 in favor of calcium - a very unhealthy ratio.

Magnesium is the most important major mineral needed by your body, and unfortunately, the one that is most often depleted.

So, go out and get yourself some magnesium glycinate (because the others are not as absorbable and some only soften the stool) and enjoy a little energy, less headaches and far fewer muscle knots......

And if you want stronger bones, you need to do resistance training too. That's because muscles, which attach to the bones by tendons, strengthen bone when they are stressed.

Osteoporosis is a little more complex than that, but you get the gist. Don't follow the conventional medical advice, it only leads to medication.

06/04/2025

Not only is eating late bad for your waistline, because sleeping doesn’t exactly burn lots of calories, but eating late also increases the risk of heart disease by 55 percent for men ages 45 to 82, according to a Harvard study.

For the past 40 years, teaching people how to exercise and eat right, I have always told people to eat their evening meals early, and make sure they have at least 4 hours of digest time before they turn in.

Of course, eating late at night has always been on the “no-no” list. Years ago, someone once wrote that you should eat breakfast like a king, lunch like a prince and dinner like a pauper, that’s actually good advice.

Most of us hear however that a calorie is just a calorie, which is bad advice, and that it doesn’t matter when you eat the calories as long as you get what you need in a 24-hour period-also bad advice.

This goes hand in glove with the fictional concept that weight loss is simply eating less than you burn. To further add to the delusion, according to the US Department of Agriculture’s weight control information network “It does not matter what time of day you eat.

"It is what and how much you eat and how much physical activity you do during the whole day that determines whether you lose or gain weight.”

Given that the Department of Agriculture in 1952 gave us the four food groups I can see why they are misleading the public with their fairy tales. Remember, the four food groups? Yes, they were meat, dairy, fruit and vegetables and grains. Interestingly the very items that they sell and promote. The point is that when the food pyramid came along it was originally designed by independent nutritionists, then changed by the Department of Agriculture because of pressure from the milk lobby because they did not like how little milk it reflected drinking…. Well, enough said. Hoping Kennedy changes this soon.

I am not going to get into a huge discussion in this particular blog of why the wisdom is more like marketing slickweed; however, the type of calories that you eat does count. Do I need to point out that 1000 calories of Twinkies affect your body a whole lot differently than 1000 calories of broccoli? My other point is simple: It does matter how much you eat at one sitting and when. The human body can only process so much at one time. Metabolically, the body absorbs and utilizes about 700-900 calories per meal. Calories eaten beyond that have a higher chance of being stored as fat.

Thus, eating smaller meals more often is a better idea than one meal a day, at night, right before you go to bed.

There’s a whole slew of other reasons, but I will leave you with one final thought. When you go to sleep, your metabolism slows down; because you’re sleeping. In a study published in "Metabolism" in 2009, researchers measured a consistent drop in metabolism during the first half of participants' sleep -- as much as a 35 percent decrease, so eating right before you go to bed does not help you lose weight, even if it's the right kinds of foods.

06/02/2025

Do you ever need to take anti-biotics? Of course we do, but do we know the hazards of taking them when it comes to super bugs? Do we know that some actually do more harm than good?

While the causes of peripheral neuropathy are primary linked to diabetes, a recent article in the Journal Neurology reported that the risk of peripheral neuropathy doubles in anyone who takes fluoroquinolones. Fluoroquinolones are a class of antibiotics with a host of alarming side effects; one of the most prescribed has the brand name Cipro.

Adverse reactions and side effects of Cipro in adult patients include diarrhea, nausea, migraines, abnormal liver function, vomiting, skin rash, abdominal pain, and pain in the extremities. Cardiovascular effects include palpitation, ventricular ectopy, atrial flutter, hypertension, angina, cerebral thrombosis, myocardial infarction, and cardiopulmonary arrest. There are also an alarming number of central nervous system effects as well as gastrointestinal, musculoskeletal, renal and respiratory risks, among others.

The list of possible side effects of Cipro is truly staggering, and it is also a primary cause of peripheral neuropathy.

So next time you are offered an anti-biotic, read the label and be especially wary of fluroquinolones.

05/29/2025

A study done in Japan showed that schoolchildren taking 1,200 units of vitamin D per day during winter reduced their risk of getting influenza A infection by about 40 percent.

That's actually better than the flu shot!

It appears that it is far more prudent, safer, less expensive, and most importantly, far more effective to optimize your vitamin D levels than to get vaccinated against the flu. Hmmmmmm

ReVibe Fitness and Wellness

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Monday	6am - 8pm
Tuesday	7:30am - 8pm
Wednesday	6am - 8pm
Thursday	7:30am - 8pm
Friday	6am - 5pm
Saturday	8am - 2pm