Our inaugural 5K/10K Race and Wellness Expo was a huge success!


Thank you so much to all of our sponsors with a special thanks to our Platinum sponsor 24 Hour Fitness, our Gold sponsors Chipotle Mexican Grill, Orange Theory and our Silver sponsors Quinn Medical, Balaban Law, and the Law Offices of Dianne Sawaya.
Thank you to all of the  racers that came out to this great event.  It is our purpose to change the way our world views healthcare and the coming together as we did was a great way to make a difference and create awareness.  We urge patients to save the medical model for sickness and disease.  It’s time to step into the health and wellness model for a proactive approach to health.  Enjoy the pictures and see you soon

DHW Race Pic




Jen and Chrissy


Race Start



Love People!

Love people. One way to do this is to help others. Contribute. I don’t believe we were born to keep our talents to ourselves. I believe we have a moral right to help others and bring them closer to their purpose, to give them opportunities to elevate themselves. Don’t you feel great when you are helping someone with your time or money? Have you done that lately? Who needs help around you? Who do you know that truly wants to better themselves? Help someone today,  small or big, give it a shot. Help others. This is the ultimate action step in loving people.

Love People

In summary, we have discussed loving God, loving ourselves, and loving people. Let’s be that change to ourselves so we can see that change in the world. Start with yourself, let it shine to the people closest to you, and let that cycle continue until we see a positive change.

Bottom line:

The best gift you can give yourself is the gift of God’s love. When you are loved by a source greater than man, it gives you the strength and power to love yourself. When you love yourself, it gives you the strength and power to shine that love to others.

From Elevate! – The Ultimate Life Success Formula


“My momma always said…,” okay, really now, my Mom always told me that I was only as good as my word. My grandfather spoke these words of wisdom to her and she passed them on to me. This phrase served me very well. It became one of my highest virtues. People who know me know that I do what I say I am going to do. I don’t always get it right, but this has certainly been a great virtue for me to live by.

Happiness Through Character

So how is your character? Let’s do a check in. What are the key virtues that you live by? For example: Honesty, Respect, Loyalty, Faith, Courage, Love. Let’s call these the Big Six. What are they for you? Deliberately following your virtues is your key to emotional freedom.

Let’s look at these virtues in action.


Tell the truth, folks. Be honest with yourself and others. People deserve it. Now, if honesty becomes cruelty, then don’t say it! Watch what you say. It is more important to be kind in some situations than brutally honest. Soften your words; be kind. Men, have you ever been put in a position to answer the question, “Honey, do these jeans make my butt look fat?” Yeah, that question! Women, don’t ask this question! It is a lose/lose situation. The question would not be asked if the woman liked her own butt in the first place! It’s a trap question for both of you.  I’m having fun but really, tell the truth.


Most of us know the golden rule: Whoever has the most gold makes the rules. Just kidding, although that is very true. I am referring to a different golden rule. Heck, if we want, we can go golden or platinum. The golden rule: Treat others as you want to be treated. The platinum rule: Treat others the way they like to be treated. Both rules are great. Just respect each other. When you have respect for yourself, you will have respect for others.

One way to show respect is while you are driving. One morning, I accidentally cut someone off and they promptly put their finger out the window and showed me I was number one. I got the one finger salute! All I could think of was how miserable that person must be. It was unfortunate that my little mistake put them in such a huge reckless state. I felt sorry for them. Here’s a great rule to follow: When I am angry, I am stupid. Respect each other and don’t let others who disrespect you pull you into anger.


I am referring to honoring your commitments here. Loyalty is when you do what you say you are going to do. If we don’t deliver on what we said we were going to do, it causes a small piece of mistrust to build up in others toward us. Eventually, when someone knows they can’t count on you, well, that is pretty much the beginning of the end. If you say you are going to do it, then do it. If you don’t do it, apologize and make it right. Loyalty is about keeping your commitments to yourself and to each other.


Trust that God has destined you for greatness. Expect the best out of life. Trust that everything is going to be okay. Trust that whatever is happening at the time, whether good or bad, will somehow serve you for the better in the long run. We all have faith, even if we don’t think we do. Every time you kiss your family goodbye for the day, you are practicing faith that everyone will return home safely.


Courage is going after what you want. Courage is stepping up to fear and pushing through it. Courage is going after what you want despite the voice inside telling you not to. We go into this one deeper later on.


Looking beyond our own various self-interests and performing actions that benefit others is the highest form of character in action. Isn’t unconditional love the ultimate in achieving bliss? To be able to say, “I love you” to those you like is remarkable. To be able to say, “I love you” to those you don’t like or to those you don’t know is the highest form of self-growth there is.

Forgive Or Forget

Forgive Or Forget

We have all heard forgive and forget, and many times this is very valid. We need to expand on this one a little. Depending on the severity of the action we were resentful about, sometimes we need to forgive and not be so fast to forget. For example, if you left your purse out next to a coworker and that coworker stole your purse, then even though everything was forgiven and made right, don’t leave your purse out around them again. I know there are varying degrees of this; however, there is a difference between unconditional love and being naive. There is a difference between being blindly positive and being cautiously optimistic. If a convicted child molester has sought forgiveness and paid his dues, it doesn’t mean I am going to let my children spend the night at his house. This is called being smart.


Don’t confuse this with “never trust others.” We should always expect the best in others unless they give us a reason not to. If you have been burned before from someone, let it go, move forward with a clean slate.

Expect the best in others and at the same time it is okay to be prepared for the worst. It is okay to trust and verify. The worst thing we can do is generalize all people because we were treated a certain way by one person. For example, “I don’t trust men because I was physically abused by my first boyfriend.” or “I don’t trust women because I was cheated on in college.” This will not serve you. Forgive, forgive, forgive, and YES, forget in those situations. When I say forgive and be slow to forget, I am referring to a particular person, not a generalization of people. Yes, we should forgive our enemies but do not forget their names. Screw me once, shame on you. Screw me twice, shame on me.

The Purpose Of Life

The Purpose Of Life

“I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth, will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy.”
-Og Mandino


So what if this life was all there was? What if death was the end? What is the purpose of waking up every day? Why am I here? I believe that we all have these challenging questions at some point in our lives. What is the purpose of life? This is the question. What is the purpose of life? Is it to find love? Is it to raise children? Is it to become financially rich? What is it for you? It means many different things to many different people. For some it means to be successful in everything they do. To others it means to help as many people as possible with the gifts and talents they have been given. For some it means to reach a spiritual plateau of peace and understanding. What is the purpose of life? It is a gigantic question and when answered, it brings an incredible amount of clarity and vision. The purpose of life, yes, folks, it’s a big one.

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I have the answer. Are you ready? Drum roll please…

The purpose of life is to Love God, Be Your Best and Help Others.

Tadaaaa! That’s it! The purpose! That’s why you were born, my friend.

The purpose of life is to Love God, Be Your Best and Help Others.

“Today is the beginning of a new day. God has given me this day to use as I see fit. I can waste it or grow in its light and be of service to others. Today is important because I am exchanging a day of my life for it. When tomorrow comes, today will be gone forever. I hope I don’t regret the price I paid for it.”

—6th Grade Outdoor Education Camp Leader
Jefferson County, 1986


Do you wake up every morning to an alarm clock or an opportunity clock? Do you wake up knowing you can accomplish any goal you set? Do you expect to be blessed so you can be a blessing? If not, start tomorrow morning. No, start now! Say to yourself, “I CAN accomplish any goal I set! I DO expect to be blessed today!” It’s all about attitude. For some of you, this may be over the top. If it is, be patient, you’ll get there if you choose. All great things develop over time with consistency.

It is important to start our attitude off in the morning because a single thought in the morning can make or break our entire day! If we start the morning off with a bad memory, for example, and replay the memory in our head all day, we’ll continue to expect what we are already getting. Change it. Your attitude can be optimistic or pessimistic. It is totally your choice. How you feel most of the time is a direct result of your attitude. Optimistic people scientifically are happier, healthier, and wealthier. They have stronger energy, are enthusiastic, and have stronger immune systems. I would like to choose this one, please.

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Say to yourself,

“I CAN accomplish any goal I set! I DO expect to be blessed today!”

From Elevate – The Ultimate Life Success Formula

Summer is the most active time of the year for most people, and no coincidence, is also the time of year that we see a large uptick in the number of patients struggling with back pain.

Our goal at Discover Health & Wellness is that your summer is filled with joy and laughter, not back and neck pain!  

Back pain is very common, but it is not normal, and absolutely should not be accepted as a party of everyday life.   

Oftentimes, relief from back pain does not have to take that long.  It may be as simple as doing 5 minutes of stretching each morning to start the day.

Do these 7 stretches in just a few minutes each day, and then get back to enjoying your summer!   

You and your back will appreciate it!

Standing Hamstring Stretch

While keeping your legs straight, bend down slowly as far as you comfortably can, attempting to touch your toes with both hands.
Hold for 10 seconds and repeat.


Quadriceps Stretch

Stand up and bend one leg to a 90 degree angle.  Hold your ankle and pull up towards your back.
Hold the position for 30 seconds and then repeat with other leg.


Knee to Chest Stretch

While lying flat on your back bring one knee to your chest and hold for 30 seconds. Repeat the exercise with the other knee.
Now bring both knees up to your chest and hold for 30 seconds.

Screen Shot 2016-06-16 at 7.11.03 PM

Knee to Chest Rotation Stretch

While lying on your back, bring one knee to your chest and rotate your knee to the opposite side of your body.
Bring your knee as far down to the floor as you can creating a slight lower back stretch.
Hold the position for 30 seconds and then repeat on the other side.


Hip Glute Stretch

Piriformis Stretch

Lie on your back and bring up one leg to a 90 degree angle. Bring the other leg up and cross it over your raised leg. Gently pull your legs in towards your chest.
Hold this position for 30 seconds and then switch legs.


Piriformis Stretch

Seated Groin Stretch

Sit on the floor and put your feet together. Gently push down on your knees until a light stretch is felt.
Hold this position for 30 seconds, take a short break and then hold for another 30 seconds.


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Laying Hamstring Stretch

Lay on your back on the floor. Pull one leg up keeping your leg straight until you feel your hamstring stretch.
Hold for 30 seconds and repeat with other leg.


Screen Shot 2016-06-16 at 7.13.52 PM

How do you feel?

After going through these stretches, you should feel greater mobility in your hamstrings, hips, and lower back.

Maybe not the first time – you may even be a little sore – but keep at it and the increased flexibility and mobility will contribute greatly to lower back health, and will help keep you healthy and active this summer!

Begin these 7 stretches today and let us know how you feel!

Need More Help?

In some cases, stretches may not be enough.

There are many causes to back pain and discomfort, and it may take a chiropractic adjustment to restore your back function to normal.

Chiropractic adjustments will help relieve the pain, restore mobility to the area, and decrease inflammation.

If the stretches aren’t enough, and you still find that you are suffering from back pain, take advantage of our new patient special and save 90% on your initial exam, consultation and adjustment at any one of our six Denver locations.

Click Here to Learn More About The New Patient Special

We look forward to seeing you!

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I Believe In You!  Self Esteem and Believing In Yourself

Building High Self Esteem


If you really aren’t sure how strong your belief in yourself is, then let’s test it. Low self-esteem is generally a good indicator of many of our character traits, including a strong belief in ourselves.

Ask yourself the following yes or no questions:

Am I too sensitive to criticism?

Am I extremely hard on myself?

Do I not own up to my responsibility?

Do I blame others?

Do I feel like I am a victim to other people and situations?

Do I excessively boast of my accomplishments, or conversely, make excuses for them?

Do I feel inferior or superior to others?

Do I completely avoid taking risks?

Is it hard for me to say no when I need to?

Do I often say what people want to hear versus how I really feel?

If you answered yes to any of these questions, guess what? You’re human! If you answered yes to many of these questions, it’s time to fix that low self-esteem. It’s time to create a solid belief in yourself. We all have varying degrees of low self-esteem at times. Consistent low self-esteem is a symptom from not believing in ourselves. Not believing in ourselves is usually based on consistently making poor choices and not taking responsibility for them. We can recognize it in ourselves because it comes out many times when we are around people that are doing a better job of taking consistent action in their lives than we are. For example, when you see someone who is incredibly fit, do you get crushed inside or do you say to yourself, “That’s going to be me soon! I can do it.” When you see someone with more wealth than you, do you say to yourself, “Look at that filthy-rich snob!” or do you say, “They must have really worked hard and created value for many people, like I am doing, to achieve such a great accomplishment!” How do you talk to yourself?

Another good measure of how much you believe in yourself is by how well you are treated by others. To believe in yourself is to have value in yourself. Others will treat you the way you treat yourself. If you value yourself, others will value you. Until you value yourself, no one else will. If you don’t believe in yourself, no one else will.

In order to develop a solid belief in yourself, you must first decide which side of the fence you would rather be on? Do you want to be a person with low self-esteem or high self-esteem? Do you want to be a person with high belief in yourself or low belief in yourself? I am spending time on self-esteem because without recognizing if it is low or not, we won’t have the desire to increase it. Without high self-esteem, there is no true belief in ourselves. Which column do you choose?


Low Self Esteem

  • Sees childhood adversity as a lifelong sad story as to why they are the way they are
  • Quick to anger
  • Self-righteous and stubborn
  • Overbearing and overcompensating pride
  • Critical of self and others
  • Entitled
  • Constant stress
  • Demanding attitude
  • Chaotic relationships

High Self Esteem

  • Sees childhood adversity as a strength and gift
  • Doesn’t anger easily and sees first to understand
  • Open minded and respectful to others’ points of vie
  • Recognizes pride as a humble, harnessed power
  • Non-judgmental and recognizes own fallacies and short comings as improvements that are being worked on
  • Recognizes need to contribute and produce
  • Prepares for upcoming events to avoid stress in most cases
  • Serving attitude
  • Solid communicative relationships


The fundamentals of believing in yourself come down to faith and integrity. We will get more into faith in the next chapter; however, start with this: God created you for greatness. He created you for a purpose. You were born to thrive. You were born because He made you to fulfill your destiny and achieve your dreams. You have people to serve with your talents. God believes in you and He is the creator of the entire universe! I would say that is a pretty good source to believe in you! If He believes in you, then how about you believe in you. Make sense?

We explored integrity in the character chapter. When it comes to integrity, if you are consistently not being congruent with what you say, think, or do, it’s not going to help you. When these are out of line, it is impossible to build the foundation of belief in yourself. You must be able to love yourself, accept yourself, and trust yourself to get what you want. Make sure what you think and say are in agreement! This one sentence can go in so many different directions. What is glaring you in the face right now? What do you think of right away when you ask yourself, “Is what I am thinking, saying, and doing in alignment?” If it is not, begin to work on that first. Be that person! Be the person who does what they say and who says what they think, and watch your belief in yourself soar!

Once we get this foundation set of faith and integrity, it’s up to us to continue the belief in ourselves with our own positive self-talk. Our minds are our greatest encourager. Examples of positive self-talk are, “I can do this; nothing is going to stop me; I believe in myself; I am strong and courageous.” Try saying these now. Feels good, doesn’t it?

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Our minds talk to us all of the time, remember? We all have that little voice in our head. If you don’t think you have a voice in your head, it’s the voice that just said, “What voice? I don’t hear a voice.” Yes, folks, if you have a pulse, you have a voice in your head. So if you are going to talk to yourself, you might as well make it positive! Avoid negative talk completely! At times we say negative things to ourselves that we would never say to somebody else. That is the opposite of believing in ourselves.

If not having a belief in yourself is your source of low self-esteem then let’s revisit the ten self-esteem questions. Assuming you said yes to some of them, how can we change your answer?

Am I too sensitive to criticism?

I recognize criticism as either constructive or destructive, based on who is giving me the criticism. If I respect the person’s results in their lives, I take their criticism as a willing and coachable athlete would take a coach’s wisdom. If I recognize the criticism as judgment from someone I do not respect, then I dismiss it and realize they are really talking about themselves.

Am I extremely hard on myself?

I know that I am a work in progress. If I fail, I pick myself back up and learn from what happened. This makes me more prepared for success the next time. I recognize that being too hard on myself does not serve me and gets in my way of achieving what I want.

Do I not own up to my responsibility?

I am ultimately responsible for everything in my life. When I recognize that I have the ability to respond to everything that comes my way, I live in a state of control over everything I can possibly have control over.

Do I blame others?

I recognize that when I blame, I lose. When I don’t own up to what happened it keeps me stuck in the same cycle. I know that to win means to not blame.

Do I feel like I am a victim to other people and situations?

I know that I choose my path. I know that I can control my life, and for the things that I cannot control, I learn from. I control how people treat me by how I show up to the party.

Do I excessively boast of my accomplishments, or conversely, make excuses for them?

I know that a healthy sense of pride is crucial for forward motion. I also know that no one likes to be around a boaster or bragger, and my relationships are important to me. I know that a bad day for my ego is a good day for my soul.

Do I feel inferior or superior to others?

I know that we are all works in progress and if I forget that, life has a way of balancing me out. I know that every person and situation is my teacher. I know that when compared to others, I am better or worse at some things, just like they are.

Do I completely avoid taking risks?

I know that success involves calculated risk. I know that I can’t be brave if I am not scared. I know that to be great I must push beyond my comfort zone. I know that all of the fruit is out on the limb.

Is it hard for me to say no when I need to?

I know that life is much more fun when I say yes versus no; however, I also know that my yes or my no is based on how much control I have over the key areas of my life. If I am getting out of balance, I know when to say no in that area.

Do I often say what people want to hear versus how I really feel?

I know that my feelings count and I am true to expressing them. I know that my opinion counts and I can make a difference by what I have to say.