4 Months and Over 100 lbs Later – What is My Ultimate Weight Loss Goal? Follow Brian’s amazing health journey! Call to see if we can help you too. 970-686-9117


Let me start by saying that I am far from done with my weight loss journey. I have had many people ask if I was done now that I have hit the 100 lb weight loss mark…NO! Hitting 100 was a huge deal to me but I have several more goals to attain with my friends at Benchmark Medical Group in Windsor.

To recap, I started this at 333 lbs, shooting insulin 5 to 6 times a day as a type 2 diabetic and needing lots of heart meds due a heart attack 10 years ago. I had lost 20 pounds on my own from March to May and then over 85 with Benchmark since May 22. I am off of insulin and my heart meds are cut in half. Huge win so far…but there is more I want.

I have 3 more little goals ahead of me. I am getting real close to hitting the number 220. I like that number and want to see that. I can’t ever remember being 220. That is next then I want to reach the 100 lb mark with Benchmark. I started there at 311 on May 22 and want to reach the 100 lb mark since joining so 211 will be my next goal after the 220. The ultimate end point for me is 200 lbs. I have never been there in my adult life and feel that would be a great place to land on this journey. My goals could change as I achieve them but that is what is driving me now and I know with my team at Benchmark Medical Group that I will make get there but…I have already won.

Take Control of Your Cravings

Everyone craves something, whether it’s just to put your feet up at the end of a long day or the “I Must have chocolate every day at 4:30” cravings. The desires are deep seated in most cases and the problem with feeding your desires is some of them make you stronger and some of them wreck your life. No one thinks that it’s deadly to have a bowl of ice cream and a cookie before bed. We know it’s “Bad for you” but deadly? hardly.

But when we couple that extra fat and calories and carbs we are eating every day, right before we are inactive and sleeping, it’s a ready-made disaster for your metabolism, your cardiovascular system, your gut nerve endings, the pain you’re suffering from and your overall health and wellbeing.

If you start to check off the list of these “little” things that we do as small habits, we can begin to see the pattern of why heart disease and diabetes and cancer and pre-mature death are growing so rapidly. If you are sleep deprived, Check that off. What about the number of minutes you spend focused on exercise per week? Do you let life get in the way of your exercise and “can’t find the time”? Unfortunately, you put inactivity with an imbalance in carbs and insulin, you will suffer eventually, and it is slow death with low energy, weight gain, no sex drive, bad posture and just feeling like a slug.

Take Back Control

When we slowly let our life and our body weight and our health and exercise get out of control; we are in a dire situation in deed. Heart failure still kill almost ½ of us and the steps we take to prevent it can keep us around for decades, but if we choose to “let our health slide” for the kids’ soccer and dance schedule, for our husbands and wives’ problems, for the boss, and our jobs and school and everything that we let get in the way. If you let your life prevent you from exercising and taking care of your diet, you posture, your muscles, gut, brain and heart, unfortunately it will cost you your life. Don’t let this happen!

If you want to know the steps necessary to understand how you got where you are, and then shown a clear path to turn it around, ask us. We have answers. We have a team of providers and technology that can help you get your life back.

You don’t need to be controlled by your cravings, your desires, and habits, there is a solution and we can find it together. When you know that the “little things” that you are doing to your body and health are costing you time with your kids, your love life, your strength, vigor and endurance, isn’t it time to seek the way out?

We Can Help You Lose Weight

We can help you lose weight, we can get you back on your feet again after injury and poor lifestyle, we can fix your posture and improve your overall health and well-being with our unique team approach to your health and ultimate function. We can help you reach your health dreams and goals, but we can’t do it unless we can talk to you. Please, take our helping hand in guiding you down the path of the best a healthy life can give you. Don’t Delay your happiness any longer! It’s killing you. Let’s change that now.

Transform Your Body with Fat!

Fat is a double-edged sword. If the fat in your body and the fat in your diet is the wrong kind, or if there is too much of it, or if it is out-of-balance with your protein and carbs, the results can kill you. Heart Disease, Diabetes, Cancer, hormone disruption and may other diseases are all worsened (or caused by) too much fat or the wrong kind.

Fat matters!

Both on your body and in your food, if it is healthy and well-functioning, it’s protective, nutrient rich and the fat you choose can enhance your entire brain and body. There’s a reason some of those fats are called Essential Fatty Acids (EFA’s).

However, in order for you to know what is the best fat to choose and how it won’t increase body fat, you must first understand that if you’re going to live off of your fat, you can’t let sugar get in the way. When you are burning sugar (carbs, glucose, etc.) as your first energy source, you will never get to use fat in the way that your body can and should. Unless you are a marathon runner or working out to Olympic Levels, your body will choose to burn sugar first.

Typically, when we eat more than a certain amount of carbs (in grams) we end up using that as our first source of energy, and any dietary fat that we consume is stored in the form of fat instead of be broken down into the specific fat’s components. We don’t metabolize our fat until we start using it as our first source of energy, either burning our own body fat (if we need to) or burning the fat we eat in our diets.

Understanding how to reduce carbohydrates, increase fat and protein should be done in a supervised environment, as the numbers can vary from person to person depending on so many variables. For example, an athletic young man may burn fats as a source of energy most of the time at levels of 100 grams of total carbohydrates eaten in a day. A middle-aged woman may require as low as 15-20 grams to fully use fat as the primary energy source of the body. This is not easy to do for most typical American diets. That is why the expertise of the physicians and weight loss coaches at Benchmark will treat each person uniquely.

No one is exactly the same and it’s foolish for diet companies to treat everyone the same. The factors of metabolism, hormones, sleep, medications, inflammation, posture, strength, hydration and more are all an important of what needs to be measured to really transform your life and show you how the lifestyle changes that you must make in order to survive and thrive are made.

Once you are burning fat as you first source of energy, amazing things happen.

Fat loss is easy and rapid and many folks will see they are burning 1000kCal a day of their own body fat!! They often will lose .5-1.5% of their body fat in 10 days and we see people lose 40 pounds of fat or more in 2 months! The body is amazing and once the obstacles to fat burning are removed, we have the amazing ability to shrink fat quickly, safely and permanently with the understanding that nutrition is for life! Once you know how to accomplish this “Burn-Fat-First” metabolism, you see and feel the transformation and lean how the human metabolism can effectively burn fat with amazing results.

Now, fast forward to the new you.

You’ve reached your body fat goal! Congratulations! (Fortunately, we get to tell people every day at Benchmark, “you made your goal!”)

Your body fat has normalized and you are now able to exercise more effectively and efficiently because you are not carrying such a heavy load. Your joints feel better and you find it easier to do things longer because your endurance is so much better. At this point your body can be given a choice to burn fat or to burn carbohydrates as a source of energy. You can now do everything in your power to improve the fats that your body is using from a nutritional perspective and the higher the quality of fats in your diet, the more your cells can truly become more pliable and flexible and this cellular change in the fatty membranes of your cells will be reflected in your beautiful eyes, your improving skin, your hair will have increased luster, you will notice that stubborn fat area are no longer as stubborn. Body fat quickly shrinks if it increases because you know how to “turn-on” your fat burning systems now. Our programs make belly fat shrink and it stays away! Fat is an excellent source of energy when you need to lose it, and once your body fat is normal, the fats you choose can continue the body transformation process. Learn how to transform you!

If you are interested in more topics like this, please join us every Tuesday at 5:30 at Benchmark Medical Group at 1180 Main Street Suite 8, Windsor CO 80550
Call ahead so we can have treats and samples! 970-686-9117

Small Steps to Big Changes

We all want a body that we love right? That is the goal of many people’s health changes, they want to look better, they want to feel better and they want to function better for as long as they can. We’re supposed to love ourselves and our bodies, right? However, most people don’t know what the first steps to better health should be and even where to begin. This not knowing “how” to do what is necessary to really be healthy is sometimes so daunting that people choose to do nothing and make no sustainable changes that result in anything that even remotely resembles health.

The Battle Is Real

Face it folks, we are in a real battle over our waistlines and our bodies and our health overall. Fewer and fewer adults in America are at or even near normal body weight, and many of those that have “normal” weight have a poor body composition and they have a skewed muscle to fat ratio that makes them even more susceptible to the biggest killers including heart attack, diabetes, other cardiovascular disease, cancer, infection, thyroid and hormone problems and early death. We are in a sickness spiral in America.

Many people need to get a grip on their health and do it quick or the damage may be irreversible. Don’t be a statistic. You can change your life. You can take control. You are the master of your destiny and understanding that it just takes a series of very small steps to make huge changes in how you look and how you feel and function. Exercise doesn’t have to be hard. Just walk farther, move more, stretch, use your body as much as you can without hurting yourself. If you can start to move again, you will get the ball rolling and small amounts of daily exercise will begin to show you results over time. And most importantly get a coach! Our therapists and trainer can show you how to move and not injure yourself.

Small Changes Make A Difference

Small changes in your kitchen can have a huge impact. NO MORE SODA can change your life! Simply taking a few highly processed fat and sugar laden foods out of your diet and replacing them with real, whole fresh foods can benefit you in a matter of days, and over time, your gut and every part of your body will thank you for making the small step away from processed foods.

Small changes in your exercise and food habits, like always preparing meals at the same time and always designating time for exercise at the same time every day can begin to program you to make small changes grow into bigger and bigger achievements. If you can get to where you are walking two miles per day, you can reduce the risk of dying from all diseases by almost 50%! Think of the time you will have to spend with your children and grandchildren!

Simply replacing all of your fluids with water can have a profound impact on hair, skin, fingernails, wrinkles and fat loss. Simply improving your mineral balance in your body can get you feeling more flexible, less pain and better sleep. Simply balancing your hormones can get you losing weight, feeling younger and improving muscle. The changes do not have to be drastic to have a profound impact.

Getting your pain under control and fixing your posture can dramatically improve the quality of your life and as your posture improves, you’ll look and feel younger and stronger. Having a CBP Structural chiropractor is an important part of the small steps that can have huge impact. Less pain and better posture means fewer sleepless nights, fewer headaches, less back pain and better overall health and wellbeing!

At Benchmark Medical, we have the physicians, the technology and the tools to change your life. Call us today to see how or custom programs can show you the small changes that you can make to have huge impact on your life and your future!

What are you waiting for? Health is waiting for you, contact us today!

Choose to Change your Life!

We all have a choice in this life. Every interaction we have we have a choice that will determine whether or not we are better, happier, healthier, or more well-informed as a result of that interaction.

At Benchmark, we have made the choice to change the lives of the people we interact with in the complete transformation of their bodies, their lifestyle, and their ability to do the things they want to do. Our providers have the tools necessary to completely transform your body and your ability to use your body in the way that you desire in a way that you will not find in any other facilities.

We have techniques and tools that can completely transform you from flabby to fit; from lean-to-mean, and our performance enhancement tools can completely change who you think you are, and what you thought you could do with your body. If you are ready to understand what real transformation means, call us. Let’s talk about what your future can be.

The goals and dreams that you have about performing with your body can be realized if you are willing to do and experience what we have to offer. Come see why our patients Rave about our outcomes and experience for yourself the amazing transformation that can take place at benchmark. Learn what it feels like to be young again. You do not have to suffer; you do not have to have the pain that you are feeling now.

Our corrective Chiropractic, Physical Therapy, Fitness, Weight Loss, Age Management & Anti-aging Medicine and Therapies can completely transform your body.

Choices Can Lead To Freedom

The choices that you make with your health can improve your outlook for more freedom to do what you want to do now, as well and the long term out loo of your freedom for longer and longer periods of time depending on your choices.

  • What would you do if you next choice of what you think say, or do could impact the interaction you have for the rest of your life?
  • What could you accomplish if you choose to make every choice the healthy one – the best choice, statement, or action to make the best possible outcome? What would you accomplish?

Many people in Windsor, Colorado don’t realize the jewel they have in Benchmark. We have flexible schedules, we have amazing therapists and we have the technology that gets the job done while being economical and affordable for the whole family. You are paying so much for your insurance, but what are you paying for the investment in your own health? Are you putting aside money for emergencies or are you investing in preventing illness, diseases and future problems?

Join Us For A Complimentary Educational Class

We have complimentary educational classes every week on Tuesday at 5:30 at 1180 Main Street. If you have metabolic diseases, obesity, pain, diabetes, inflammatory conditions or if you’re sick and tired of being sick and tired, the doctors at Benchmark may have a solution for you!

If you want to talk about true overall lifestyle transformation, give us a call. Ask about our family specials!

Fire- Roasted Tomato Salsa-Weight Loss



3 Cloves garlic, peeled

1tsp, olive oil

10 roma tomatoes, cored

3 jalapeno chile peppers

1 medium yellow onion, peeled and halved

3 tbsp, chopped fresh cilantro

1/4 cup fresh lime juice


1. Place the garlic cloves on a 6-inch square of heavy foil. Drizzle with oil. Bring edges of foil up around garlic cloves to enclose. Place 8 of the tomatoes, jalapenos, one onion half, and foil packet with garlic cloves on the rack of a covered grill over medium-high heat. Grill 6 minutes or until tomatoes and peppers are blackened and blistered and onions are charred, turning all ingredients once. Remove; let cool.

2. Meanwhile, finely chop remaining onion half. Chop remaining tomatoes.

3. In a blender combine grilled tomatoes, grilled onion, jalapenos, and garlic with oil. Cover; blend until nearly smooth.

4. Transfer to a medium bowl; add the chopped tomatoes, finely chopped onion, cilantro, lime juice, and 1.2 tsp. Kosher salt. Toss to combine. Season to taste with additional lime juice and salt, if desired. Makes about 4 cups.

Each (1/4 cup) serving 17 calories, 0g fat, 0mg cholesterol, 126 mg sodium, 3g carbohydrates, 1g fiber, and 1g protein


Recipe from Better Homes and Gardens Magazine August 1014 issue.

Benefits of Ketosis from Weight Loss

healthy cookIn a typical diet, carbohydrates are consumed at levels that far exceed what the body needs to convert them to glucose and use them for energy.  This is the case as well as with most diet plans that are intended to induce weight loss.  The problem is that if carbs exceed a certain amount, the body will continue to use them for energy and the conversion to using fat as an energy source will never occur. This can result in weight loss if the calories consumed are less than the calories burned, but the weight loss will not target fat and in the presence of inadequate protein, lean muscle mass may be lost as well.  The loss of lean muscle mass is a huge problem because it can lead to further health problems and loss of organ proteins too.

Weight loss is different. We are targeting fat loss, not body weight loss alone, and not basing our results just on the number on the scale. Free fat mass, visceral fat and total body fat are all incorporated into our analyses to ensure that the weight our dieters lose is fat, not muscle or organ proteins. The way that this is accomplished is by restricting carbohydrates to levels that cause the conversion to ketosis, while providing ideal amounts of protein; not too much, not too little.

Ketosis is the state where the body gets its energy from the fat consumed in the diet and the supplies of body fat.  This state has been much maligned in the past primarily due to some of the hyper-protein diets that allow excessive consumption of fat and meat, leading some to experience poorer health. Again, our weight loss program is not at hyper-protein diet, we provide the perfect amount of protein, healthy fats and restrict the carbohydrates.

Ketosis is an incredible state to live in! First, the consumption of fat as an energy source is much more effective at generating energy because there are 9 calories per gram of fat produced compared to 4 for carbs and protein. 2nd, ketosis has huge benefits beyond significant fat loss and preservation of lean muscle mass.

The medical literature has extensive references to the benefits of ketosis and they are truly mind-blowing. Some of the earliest studies on the ketogenic diet showed that epileptic seizures are significantly reduced, if not resolved completely, on this type of diet. Children with epilepsy respond incredibly well to the ketogenic diet and the results are phenomenal for improvements in their quality of life. Ketosis also has been shown to have anti-neoplastic effects and may less the spread of malignant cancers.

Ketosis reduces inflammation in the body, largely in part by controlling the insulin produced by the pancreas. This restriction in insulin has many other benefits but the reduction in inflammation is a major factor for our patients who are suffering from painful arthritis or other inflammatory conditions. Ketosis also preserves bone mass and has an effect on aerobic performance in athletes.

Ketosis can reduce the abnormal pancreas cells in the type 2 diabetic patients, resulting in fewer medications, and a complete reversal of the disease in many. Ketosis also improves circulation in diabetic patients and can thus prevent the complications such as amputation and gangrene. Ketosis improves oxygen perfusion in the lungs and can improve aerobic capacity, and improve endurance overall.

One of the incredible events that we record frequently is a stunning drop in high blood pressure. We have several patients whom are taken off of their blood pressure medications by their prescribing doctors in a matter of a few weeks of being on the program, and they also report a reduced resting heart rate, thus improving cardiovascular function overall. The literature has also reported a reduction in atherosclerotic plaques in the coronary arteries with ketosis and thus a reduced likelihood of heart attack. There are also studies that show that patients with traumatic brain injuries respond better to a carbohydrate restricted program than those that follow a high carbohydrate/low fat program.

And, of course, we see tremendous losses of body fat and preservation of lean muscle mass on the ketogenic weight loss program. This results in looking better, feeling better, having more energy and overall improvement in quality of life! So the next time you hear someone espouse the dangers of ketosis, direct them here to set them straight!  Ketosis is not dangerous and may be one of the most beneficial states the body can be in!



For more information about weight loss see: http://benchmarkmedicalgroup.com/services-knee-pain/medical-weight-loss-and-nutritional-program

To Hear what our patients are saying about our program: http://benchmarkmedicalgroup.com/testimonials-healthy-weight-with-age-management