What’s Your Weight Loss Strategy?


One of the questions we ask our clients when they are deciding if a weight loss center is the right fit for them, is what their current weight loss strategy is? Most of our prospective clients answer with fad diets or temporary changes to fitness and diet. Most of these changes are abandoned because they don’t deliver results, or because they are simply too extreme or restrictive to be a realistic long-term lifestyle change.

Why You Need A Medical Weight Loss Strategy


Whether you have lifelong weight to shed, baby weight, or the slow 5 or 10 pounds that crept on every year for the last decade—you need a medical weight loss strategy to succeed. Consider any other goals you set in your personal or professional life. Odds are, you do more than just set a goal—you develop a personalized strategy designed to help you achieve your results. There is a proven science to weight loss and not every one’s journey should be the same.  Working with a medical professional can allow you to reach your weight loss goals and stay there.

Whitehall Health Centre’s 5 Step Approach

At Whitehall Health Centre, we have developed a 5 Step Weight Loss Program designed to help you take a holistic approach to your health. The reason this approach works is because along the way you learn your specific roadblocks to weight loss and then develop the skills required to lose the weight, and keep it off.

Stage I: Discover

Stage I begins with a full medical assessment to provide insight on your overall health. This goes far beyond getting BMI or the number on a scale; it includes full lab work when appropriate to determine any hormonal imbalances and weight loss roadblocks.

Stage II: Remove

This is where we begin the process of removing the roadblocks to your weight loss. Medical weight loss is all about an individual plan of action, because everyone’s roadblocks are unique.

Stage III: Accelerate

In this stage, we kick things up a notch. You are now at a place where you have experienced some positive results and your body chemistry is likely to have balanced out quite a bit. Now it is time to reassess, and redefine your workout.

Stage IV: Transition

At this point, the bulk of your weight has come off—and now it is time to fine tune. This is where we will begin to transition from weight loss, to toning and sculpting your body.

Stage V: Maintenance

This stage is exciting! You have lost the weight, and now have the tools to make lifelong healthy choices. You and your weight loss advisor will celebrate your hard earned success, and map out an ongoing maintenance plan.

If you are searching for a weight loss center in the Pittsburgh area, look no further. At Whitehall Health Centre, we specialize in fully personalized medical weight loss programs, and provide you with an advanced selection of weight loss solutions. While you will have to put in the hard work, our approach is designed to achieve realistic changes and goals. Contact our experienced team today and get the body you have always dreamed of!

Posted in Pittsburgh Weight Loss

Understand Why You’re Not Losing Weight

understandWhen it comes to weight loss, there are many misconceptions. Some of these misconceptions are passed down through the generations, while others are assumptions that simply aren’t aligned with how the body actually works. Below are some of the most common myths we hear, and how the right weight loss program can help you achieve your goals.

Myth #1: Fad Diets Work


When most people hear the word “diet”, they associate it with a fad diet designed for weight loss. The fact of the matter is we all have a diet. Even if your current eating habits are unhealthy, they constitute as a diet. The problem with fad diets is that most are not designed to be a realistic long-term approach to nutrition. They are designed to shed the weight quickly, but some of these fads are so restrictive that you cannot maintain them for any sustained period of time.  A lot of times, the second you fall off the wagon, the weight comes right back on. So yes, you might have great success with a fad diet, but because you have not made any long-term dietary changes—you often gain the weight back and sometimes end up with more weight than when you started.

Myth #2: Skipping Meals Will Help You Lose Weight


Your daily caloric intake may need to be decreased as part of your weight loss plan, but skipping meals is not the way to achieve this goal. We must remember that food is fuel, and that our bodies require the vitamins, nutrients, and even the calories in our daily meals. Instead the goal should be to improve the quality of the foods you eat, and to spread your calories out throughout the day. In fact, most weight loss programs actually include snacking in between meals. The goal of a diet is not starve your body and that is exactly what you are doing when you skip meals.

Myth #3: The Number On The Scale Should Be Your Primary Goal


Even if the number on the scale is far higher than you would like, your main goal with losing weight should not be the related to your scale. When you focus only on weight, it is too easy to get discouraged. Instead, make improved overall health and wellness your goal, and focus on that. For example, notice your increased energy, reduced pain, increased flexibility, inch loss and your increasing endurance. Those are all signs you are heading in the right direction and that the weight loss will follow.

How Weight Loss Clinics Can Help You Achieve Your Goals


Going it alone, simply doesn’t work for everyone. While our bodies all essentially work the same, each of us is unique. This means that your approach to weight loss, and your overall health goals, should be unique. One of the many benefits of working with a weight loss team is that they are able to fully personalize your weight loss plan. From functional fitness, designed to maximize results, to chiropractic care designed to balance your body and reduce weight-related pain, to medical procedures that help to accelerate your weight loss process. The options are unlimited.

At Whitehall Health Centre & Laser spa, we expose you to a versatile selection of long-term health solutions—designed to help you lose weight, and keep it off! Stop procrastinating and call our weight loss staff today!

Posted in Pittsburgh Weight Loss

Is Your Pain Causing Depression?

Get to know the link between chronic pain and depression, and what you can do to find relief.

It’s common knowledge that chronic pain can result in various medical conditions and other physical discomforts. But living each day with pain can also affect a patient’s emotional well-being.

What Is Chronic Pain?


Before we discuss the way chronic pain can result in symptoms of depression, let’s first discuss what exactly chronic pain is. Chronic pain is pain that lasts much longer than what’s expected based on the original condition or injury. Conditions such as neuropathy, arthritis, and herniated discs can often result in chronic pain.

When your pain becomes chronic, your body may react in different ways including changes in brain hormones, energy, mood and physical performance. Chronic pain can also make it difficult to sleep, which may result in fatigue and low productivity during the day.

How Can Chronic Pain Cause Depression?


Studies show that those who suffer from chronic pain are more likely to experience symptoms of depression including change in weight, difficulty sleeping, fatigue and difficulty thinking or focusing. According to WebMD, depression can also lead to worsened conditions and heightened pain, which creates a kind of pain-depression cycle. This cycle can, in part, be explained through biological connections.

Feelings of chronic pain and depression share some of the same neurotransmitters, or chemicals that deliver messages from the nerves to the brain. They also share some of the same nerves. Additionally, depression can magnify pain and reduce coping skills which can lead to anger, chronic anxiety, stress and lack of motivation. Over time, as these symptoms build to physical deconditioning, it can result in a decrease in physical health and an increase in chronic pain.

How To Treat Chronic Pain And Depression


When left untreated, the cycle of chronic pain and depression can be difficult to break. However, there are several treatment options available to help relieve both conditions.

Visit A Chiropractor

Unlike many medical professionals, chiropractors don’t just look at one area of your body to treat. Chiropractors focus on whole-body wellness by studying how each area of your body affects the others. Chiropractors will work with you to identify the source of your pain and develop a customized treatment plan that relieves your immediate pain and helps your body heal.

Talk Therapy

According to the American Psychological Association, cognitive talk therapy has been shown to help relieve some types of chronic pain. Cognitive therapy teaches patients to identify the negative thoughts they automatically associate with chronic pain. These thoughts—such as “I’ll never feel better,” or “there’s nothing that can help me”—are often distortions of reality that can make a patient feel hopeless and worsen symptoms of depression. By teaching patients to identify these thoughts, cognitive therapy can help them change their thought patterns and improve their experiences with pain.


People experiencing pain often avoid fitness programs, which can lead to physical deconditioning and weight gain. This weight gain can result in increased pain. If performed correctly, exercise can improve a patient’s physical condition and relieve pain. Exercise may also reduce symptoms of depression by releasing endorphins, the same brain chemicals that antidepressant medications are used to release.

Do you perform exercises to relieve pain? Would you try talk therapy? Tell us about it in a comment below!

Posted in Uncategorized

The Do’s And Don’ts Of Exercising With A Herniated Disc

Exercise is an important part of keeping your body healthy, including your spine. However, a herniated disc or pinched nerve can limit the movements you can perform while working out. That’s why we’ve compiled a list of do’s and don’ts to build strength in your back while nursing a slipped disc back to health.

The Don’ts


Before we discuss which exercises can strengthen and heal your back, let’s be clear about movements you should avoid.

Twisting Exercises

Repetitive, improper or sudden twists to your back can actually cause disc herniation. For this reason, performing exercises that require you to twist your back, even gentle yoga exercises, can worsen your bulging disc.

Straight Leg Exercises

Exercises that require you to keep your legs straight place more pressure on your discs than bent leg exercises. Performing sit-ups with straight legs, bending over to touch your toes, or sitting with rigid straight legs, can place strain on your discs and worsen your pinched nerve.


Although running doesn’t usually cause disc herniation, it can worsen an existing herniated disc. Because your discs work as shock absorbers for your back, running can put too much pressure on your spine and further injure a bulging disc.

Weight Lifting

Not all weight lifting is bad for herniated discs. However, bending over and quickly pulling a weight into position can shock your spine, and pushing weight up into the air while lying down also strains your back. If you do choose to lift weights, decrease the amount significantly from what you’re used to lifting so you can completely control your movements, or practice proper form without weights before starting.

The Do’s


Extending your back may sound like a painful task when you’re suffering from a herniated disc, but performing exercises that focus on the extension, or arching, of your back actually reduces pressure on your pinched nerves and relieves pain while strengthening the muscles surrounding your discs and preventing degenerative disc disease. The following are a few examples of safe back extension exercises that you can perform. You can also check out video tutorials for each of the following exercises here.

Prone On Elbows Into Press-Up

This movement involves lying on your stomach and gently arching your back so that your chest is facing the wall in front of you. The gentle arch in your back helps to alleviate pain and pressure caused by a bulging disc.

Upper Back Extension

Begin by lying on your stomach and placing a small pillow or rolled towel under your hips. Keep your arms at your sides. Slowly and gently contract your lower back muscles to lift your upper body off the floor. Hold for three seconds, then release back down to the floor. This movement strengthens and stabilizes your lower back muscles.

Opposite Arm And Leg Extension

Start by lying on your stomach with a pillow or towel under your mid section. Extend both of your arms in front of you and contract your abdominal muscles as you slowly lift your left leg and right arm. Hold for three seconds; then, release and switch sides.

Consult your chiropractor before exercising, especially if you’re trying something new. When exercising with a herniated disc, stop immediately if you experience pain.

What is your favorite stretch? Have you exercised with a herniated disc? Tell us in a comment below!

Posted in Uncategorized

Sleep Better In 2015 With These Bedtime Tips

New Year’s resolutions are all about making time during the day to improve your health and wellness for the year to come. But you may not realize that you can actually make a significant impact on your well-being while you’re asleep, too! That’s why we’ve compiled these tips on how to get on track to a healthier lifestyle by sleeping better in 2015.

Only use your bed for sleep


If you lay down with your laptop in bed for work or assignments, you will associate it with the stress and anxiety that go with those tasks. Reserving your bed only for sleep and relaxing activities will tell your body that its time to wind down and sleep.

Spend more time outside during the day


Melatonin is a hormone that occurs naturally in your body and is controlled by light exposure. During the day, when you are exposed to high amounts of natural light, you feel more awake because your body does not produce as much melatonin. At night, when it’s dark, your body releases more melatonin so that you begin to feel sleepy. For this reason, melatonin production and light exposure are key components to a healthy sleep-wake schedule. If you spend long hours inside an office, away from natural light exposure, you’ll start to feel groggy. So, take breaks throughout the day to go outside, or even stand in front of a window for natural light exposure.

Set a sleep and wake up time


Try setting a time to go to bed and wake up, and stick with it every night – even on weekends when it’s tempting to stay up later. Setting a consistent sleep-wake time helps develop a sleep schedule for your body and promotes better sleep. If you plan on staying out later on the weekends, gradually adjust your sleep time by going to bed fifteen minutes later every night so that your body is prepared for Friday and Saturday.

Turn off your computer, iPad, phone, and television


“But I like the sounds of the tv while I’m sleeping.” That’s a common excuse used by those who have difficulty sleeping at night. However, watching TV or spending long hours in front of a phone or computer screen, or reading from an iPad, is actually far more detrimental than helpful for healthy sleep. At night, when it’s dark, your body should naturally release more melatonin to make you feel sleepy. However, bright, unnatural light from the screens can prevent the production of melatonin and disrupt your body’s natural sleep pattern. If you need sound to help you fall asleep, try purchasing a nature sounds soundtrack or create white noise by placing a standing fan, turned on low, in the corner of your room.

Keep your room temperature cool


If your room is too hot or too cold, your ability to sleep will be affected. Experts suggest keeping your room slightly cool (around 65° F or 18° C) so that you can comfortably cuddle into your warm blankets.

Focus on relaxing, not sleeping


Many people who have difficulty sleeping become anxious at night because they are focusing on the wrong thing – they’re focusing on trying to fall asleep instead of relaxing. If you focus on relaxing your body and calming your mind, healthy, deep sleep will naturally follow. If you’re having difficulty falling asleep, remind yourself that, although they can’t replace sleep, relaxing and resting can still help rejuvenate your body. You can also try practicing a relaxation technique such as breathing deeply and visualizing a peaceful setting like a waterfall or beach.

Don’t Over Eat Before Bed


Try to plan your last meal so that it’s earlier in the evening and avoid eating heavy foods within two hours of going to bed. If you’re usually hungry before bed, try snacking on a light meal that includes both tryptophan and carbohydrates such as half of a turkey sandwich, a banana, granola with yogurt, or whole-grain, low sugar cereal with low-fat milk.

Don’t Drink Too Much In The Evenings


Although drinking an adequate amount of liquids is important during the day, drinking too much before bed can result in having to wake up to use the restroom. In addition to water, juice and teas, avoid caffeinated drinks or alcohol before bed. Caffeinated drinks are natural diuretics and stimulants, which will keep you up all night. Although alcohol can help you fall asleep initially, it does not promote deep or comfortable sleep and may cause you to wake up in the middle of the night.

How do you relax at night? Do you get enough natural light during work? Tell us about it in a comment below.

Posted in Uncategorized

What’s Causing Your Shoulder Pain?

What's Causing Your Shoulder Pain?

There are four muscles in your rotator cuff that work together to allow mobility in your shoulder by connecting your upper arm bone to your shoulder socket. Because of the interconnectivity of your shoulder muscles, a strain or injury to one muscle can affect another. Use this guide to help determine if a muscle in your rotator cuff is causing your shoulder pain.

Rotator Cuff Muscles


One of the most common causes of shoulder pain is an irritated rotator cuff muscle. The following are a few of the rotator cuff muscles and how they may be affecting your pain.


This rotator cuff muscle results in pain above the scapula and on the outside of the shoulder. This pain may extend down through the elbow and forearm.


This muscle is commonly injured during sudden arm movements such as trying to catch yourself while falling. These injuries usually result in deep pain in the front of your shoulder that may extend down through your arm to the back and front of your hand.


The muscle is a common cause of rotator cuff pain and is often the source of a frozen shoulder diagnosis. The subscapularis is located between the scapula and the rib cage and, when injured, can result in pain around the scapula and into the back of the shoulder.

Injuries may also make it painful to raise your arm to comb your hair or brush your teeth.

Teres Minor

As the smallest rotator cuff muscle, the teres minor is only about the size of a silver dollar. For this reason, injuries to the teres minor are fairly easy to identify because of the sharp localized pain. Pain will originate in the back of the arm and may radiate up to the shoulder and cause numbness and tingling down the arm to your ring and pinky fingers.

Do you have shoulder pain? Have you ever injured your rotator cuff? How have you treated your shoulder pain? Tell us about it in a comment below!

Posted in back pain, Chiropractor, Pittsburgh Chiropractor, Whitehall Health Centre

Do You Have A Pain In The A##?

Do You Have A Pain In The A##?

No, we’re not talking about your pesky neighbor who listens to music too loudly. We’re referring to sciatica, a painful condition that can cause pain from your buttocks to your legs.

The sciatic nerve is the longest nerve in your body. For this reason, it’s also the most susceptible to injury. Sciatica occurs when a herniated disc or other back injury pinches your sciatic nerve and causes shooting pain from your buttocks to your leg. The following methods can help you find sciatic pain relief and reduce that pain in your backside.

Regular Massage


Compressed nerves can cause painful nerve irritation. To compensate for the pain, you may tightly contract your muscles as you move, which can lead to tight knots in the muscles called trigger points. Chiropractic massage involves using the hands to apply gentle pressure to the affected area to relax trigger points and relieve your pain.

Weight Management


Excess weight can strain your joints and increase your risk for injury. Incorporating a healthy eating plan, along with regular exercise, into your daily life can help reduce fat while strengthening your muscles and joints and relieving sciatica symptoms.

Ice Packs And Heating Pads


Ice packs and heating pads are easily accessible, cost effective ways to temporarily relieve sciatica symptoms. Use an ice pack to treat initial pain by reducing inflammation and numbing sore tissue. Wrap the ice pack with a towel so that your skin isn’t directly exposed to the cold. Apply the ice pack to the affected area for no more than 15 minutes, three times a day. Once your initial pain has subsided, you can apply a heating pad to increase the flow of oxygen and nutrients to the affected area to assist in healing. Apply heat daily for 15-20 minutes.

Make Your Own Heating Pad In 4 Easy Steps

Do you suffer from sciatica? Have you made your own heating pad? Tell us about it in a comment below!


Posted in Uncategorized

4 Easy Steps To Making Your Own Heating Pad

Who needs a store bought heating pad when you have these two common household items?
Whether your muscles are sore from multiple training sessions at the gym, or you’re experiencing neck pain after a long day at work spent hunched over at the computer, a heating pad can be a great relief for strained muscles. These four steps to making your own heating pad will help you relax your muscles and relieve pain.

Step 1: Find Your Materials

Find Your Materials

Source: wikiHow

This heating pad instructable requires only two items that are easily accessible in almost every home: 1 pair of socks (preferably clean) and 1½ cups of rice. Gather these items and you’ll be ready for the next step.

Step 2: Pour In The Rice

Pour In The Rice

Source: wikiHow

Pour your rice into one of the socks. You now have a plump little sock filled with rice that needs to be tied closed, which leads us to step three.

Step 3: Close Your Sock

Tie the open end of your sock closed and place the sock filled with rice into the empty sock, knot side first. Tie the end of the outside sock closed, and you’ve got yourself a homemade heating pad – well, it’s not heated yet, but follow the next step, and it will be!

Step 4: Heat It Up!

Heat It Up!

Source: wikiHow

Place your little sock bundle of rice into the microwave for two to three minutes. Once it’s heated, remove the sock from the microwave, find your favorite chair and lay down with the heating pad under your neck. Close your eyes and relax knowing that your old, worn-out – but clean – sock is being put to good use.

Warning: Don’t heat it up too much. It may burn you. You might want to put a washcloth or sheet between the sock and your skin.

While it may provide temporary relief, don’t try and use a sock filled with rice to replace professional medical care. Our chiropractors are dedicated to working with you to develop an integrative treatment plan that pinpoints the source of your condition and relieves pain.

Have you ever made a homemade heating pad? How do you relieve pain from sore muscles? Tell us in a comment below!

Information provided by wikiHow, a wiki that is building the world’s largest and highest quality how-to manual. Author credits can be find at the original wikiHow article on How To Make A Homemade Heating Pad. Content on wikiHow can be shared under a Creative Commons License.

Posted in Uncategorized

Top 5 Ways To Prevent Sports Injuries

Top 5 Ways To Prevent Sports Injuries

The last thing an athlete wants is an injury that sidelines him or her for the rest of the season. However, according to the U.S. Department Of Health And Human Services, nearly two million people every year, many of whom are otherwise healthy, suffer sports-related injuries and receive treatment in emergency departments.

Keep your health in check and maximize your performance with these tips to avoiding sports injuries.

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Posted in Uncategorized

3 Things Your Kids Should Be Doing After School


With so much emphasis being put on children’s daily amount of exercise recently, you may be asking yourself: are my kids exercising enough? If they are not physically active for 60 minutes a day, then unfortunately, the answer is no.

This is the standard for adolescent exercise according to the U.S. Department of Health and Human Services. Schools offer physical education classes to fulfill their exercise needs, but oftentimes these classes are not enough. This is where you, as a parent, can step in to help your kids to find ways to stay fit and active. We have three ideas that can help make your search for physical activities a little easier.

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