Dr Peter J Cichonski DC, ART

Had a killer blood flow restriction (BFR) training session today! As a 58 year young natural for life athlete I’m constantly studying cutting edge research to maximize not only my health span but the health span of my patient base. In an upcoming article in Ironman Magazine I will be discussing the battle between mature muscle and age related muscle and strength loss and how to be a warrior in that battle. Stay tuned #ironmanmagazine #bloodflowrestrictiontraining

Goodbye 2020, let’s B strong in 2021. As a health care practitioner there is a distinct difference between a Health span of 90 years and a life span of 90 years. maintaining strength as you age maximizes your health span. Your quality of life depends on your ability to maintain strength. The opposite of strength is fragility, the longer you maintain your strength the less fragile you are and maintain your abilities to do the things you love to do. As a 58-year-old professional Natural Bodybuilder I rely on the B strong blood flow restriction training system to maintain my strength. Check out my article in the latest issue of Ironman magazine and you will understand why I feel the B strong training system could actually be the closest thing to the fountain of youth.

Wishing everyone a healthy and successful 2021. Spent the day watching the sunset on 2020 at the Hotel Del Coronado. What will 2021 bring? I guess that depends on what group you’re part of. There’s those that make things happen, there’s those that watch things happen and there’s those that wonder what the hell just happened? what group are you part of?

As modern day Indiana Jones Dan Buettner discovered the people that live the longest in different regions of the world have numerous things in common. As we enter a new year one commonality the longest lived humans have is they follow the 80% rule and regularly engage in fasting. In one of the blue zones Okinawa, they referred to the 80% rule as hara Hachi bu which means stop eating when you feel 80% full rather than 100% full. Since the hormones that make you feel full only reach their maximum blood levels 20 minutes after you’ve finished eating really means you should’ve stopped eating 20 minutes sooner than you probably did. Fasting also plays a role in the enhanced health and Longevity of these regions. #fitover40 #fitover50

When modern day Indiana Jones explorer Dan Buettner made it his mission to find the regions of the earth where humans live the longest, he identified four characteristics that all five regions have in common. I’d like to start with the lowest hanging fruit for the first characteristic. MODERATE REGULAR PHYSICAL ACTIVITY The health benefits of regular exercise and physical activity are countless, according to numerous researchers regulating exercise and keeping a healthy diet... is the number one thing to do in order to prevent most diseases such as cardiovascular problems, cancer, high blood pressure, diabetes, depression, anxiety, arthritis, obesity and accidents. When people exercise daily their bodies release chemicals Known as Neurotransmitters. These natural chemicals can help prevent pain, depression, and manage emotions. This does not just mean going to the gym, it means being constantly moving and trying to exercise your body while doing daily tasks. In blue zones, longevity is not something that is pursued, it’s something that ensues by making the right choices on a regular daily basis. #bluezones #fitafter40 #fitafter50 See more

Modern day Indiana Jones Dan Buettner had a goal to discover in which regions of the world do people live much longer than average and why. In his book the blue zones he found five geographic areas where locals regularly live to 100 and beyond. What he found was that in these locations (Sardinia, Okinawa Japan, Nicoya Costa Rica, Icaria Greece and The seventh day Adventist population in Loma Linda California) was that each area shared four characteristics in common. Over t...he next four posts I’d like to try to make a case that Dan Buettner missed one group, the PNBA Wolfpack. these 50 and 60-year-old athletes exemplify those same four characteristics that these other regions have in common. can you guess what these characteristics might be? Stay tuned as I reveal them individually in the next four posts. Anyone can follow these characteristics and improve their health span. #pnbawolfpack #fitover40 #fitover50 #thebluezones See more

What is blood flow restriction training? And does it work? Check out my upcoming article in Ironman Magazine available on news stands November 24. Bstrong i...s a world leader in BFR technology. Is it really possible At ANY age to build lean muscle while reducing body fat. As a health care practitioner and professional natural bodybuilderI’ve been putting this technology to the test. Stay tuned. See more

Great autumn weekend on cape cod

Got to visit the bodies exhibit in Las Vegas last weekend while competing at team USA. As a healthcare practitioner I know what lies beneath the skin, but getting a chance to revisit the intricacies of the human body is extremely educational. As a professional natural bodybuilder the goal is to look like an anatomy chart on stage, but this takes it to a whole new level! The cherries were my wife’s idea#Shredded #striations

Awesome family day at the beach!

Really cool to be in this scene from Generation Iron 4 while it’s being watched by one of the stars of the movie Philip Ricardo Jr from his home. You can catch Generation Iron 4 Natty for Life on iTunes, Amazon prime and soon to be on Netflix. #natty4life #GenerationIron4

Just finished writing an article for Ironman Magazine about beyond 50 training on news stands late next month. As we age there is a battle between gaining ...and maintaining muscle and age related muscle and strength loss (sarcopenia). Blood flow restriction training (BFR) Is being touted as one of the greatest innovations in the fitness industry in the last 50 years. Bstrong is the leading innovator in this technology. BFR allows you to not only maintain but gain lean mass well into your 60s 70s and beyond using light weights or simple bodyweight exercises. maximize your results by taking a hike or swim with them. Check It out and message me with any questions or for a discount code for this amazing technology. See more

The Super Bowl of natural bodybuilding, as seen in The documentary Generation Iron Natty 4 life Will take place once again November 12 through the 15th At the Paris in Las Vegas. I will be representing Team USA for the sixth time in seven years. Once again hoping to bring home gold for Team USA. Here’s an amazing recap from last year’s event.

Consistency! I guess some things never change and that’s not necessarily a bad thing. The picture on the right was a memory on Facebook I just received from 2012 when I got a new skateboard on my 50th birthday. Picture on the right was taken recently in 2020. When it comes to health optimization, habits and consistency can make or break your health. Practicing good habits when it comes to light consumption, nutrition, exercise and sleep can maximize your health span. Just as bad habits pertaining to the above can and will wreak havoc with your health span. Remember, there is a vast difference between a health span of 90 years and a lifespan of 90 years. Maximize health span and enjoy what you love to do for as long as possible.

This Film is a must see! Here’s a behind the scenes look from my perspective of the stars of this great documentary. I consider these guys friends and they are some of the most approachable, humble champions I have ever met! Watch them in action. they all emulate the fact that natural bodybuilding is more than a sport, it’s more than a lifestyle but it’s a life of sculpting the human physique. Congratulations to all who participated in this project. @ricardos_legend @officialrobterry @adrianironman @the_chris3in1 @ironmanmagazine @inbapnbaglobal_official @generationiron #natty4life #naturalbodybuilding #generationiron @ Rio Hotel, Las Vegas

Available July 31, pre-order your copy today at Generation Iron.com Excited for this controversial movie comparing Natural bodybuilding versus drug enhanced bodybuilding This is a huge deal for so many INBA PNBA elite natural athletes featured and who are going to be seen in this film. EPIC & HISTORICAL. Proud of everyone in this film . ... Robert Terry Philip Ricardo Jr. Adrian Pietrariu Oketch Christoper Amb Tiffany Mary Stosich Alondra Chatman Brandon Lirio Peter Cichonski Colin Congo, and so many more Gratitude to Mike O'Hearn and Generation Iron Denny Kakos World President INBA/PNBA

Proud and honored to be part of the 2019 class of inductees into the natural bodybuilding Hall of Fame this past November. Came across this pic in the current issue of IronMan Magazine. You can subscribe to this great magazine only covering drug tested athletes. You can also get a digital version, hardcopy or both at Ironmanmagazine.com The athletes covered in this magazine are athletes you can emulate by following the nutritional, exercise and lifestyle information found i...n the pages of the oldest fitness magazine in circulation. It’s been around since 1936. Shout out to my fellow classmates receiving this prestigious award. Sandra Van de Kamp- Netherlands @ricecracker2487 William Long USA Dieter Horn. Germany Monica Steiner. USA @fitforpurposemonica See more

Loved taking part in this project. Looking forward to its release. Generation Iron 4 Natty for Life it’s being touted as one of the most controversial movies to date comparing natural bodybuilding versus performance enhanced bodybuilding.

Did you know that oysters are one of the most nutritious food on the planet? Packed full of vitamins, minerals, fatty acids especially the brain boosting cognitive enhancing DHA, amino acids, just about everything every cell in your body needs to perform optimally. Especially your mitochondrial function. Here are just a few of the benefits I found when it comes to Oysters. Weight Loss oysters are packed to the brim with nutrients, yet they have one of the lowest calories-to-...serving-size ratios of any food out there. Heart Health Like fish and other seafoods, oysters are rich in omega-3 fatty acids, which are considered a healthy fat or cholesterol. They have been proven to reduce the chance of plaque accumulation in the blood vessels and improve overall cardiovascular health. Their vitamin E content also increases the strength of cellular membranes, further protecting against heart disease. Blood Circulation With their high potassium and magnesium content, oysters can lower your blood pressure and increase circulation and blood oxygenation. Meanwhile, their rich stockpiles of iron help formulate red blood cells, boost the body’s metabolic rate, and defend against conditions such anemia. Bone Strength With a wealth of healthy minerals in every serving, oysters can massively improve the strength of your bones. Calcium, iron, zinc, phosphorus and selenium all help increase bone durability, and protect you from conditions such as osteoporosis. Immunity You may have heard about antioxidants before. Famously found in teas, herbs and fresh vegetables, antioxidants fight against dangerous free radicals in the body, thereby reducing risk of heart disease and premature aging. Well, it so happens that oysters are also rich in antioxidants, not to mention Vitamin C and Vitamin E, all of which go a long way towards strengthening the body’s immune system. #oystersforhealth

Sunday funday is also leg day. Do you squat? Did you know that squats are one of the best total body exercises. In order to perform a squat, your body activates about 200 upper and lower body muscles, according to NASM. Squats also help offset many of the muscular imbalances and weaknesses that we accumulate in our daily lives. As we spend so much of our days seated at a desk, proper posture has taken a hit. Build better total body balance strength and power today. #squatforyourlife #squats @ Dennis Port, Cape Cod, MA