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Ultimate Wellness

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Ultimate Wellness

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Ultimate Wellness is Frederick Marylands premier physician guided comprehensive weight loss center.

10/28/2026

Today there was an announcement from the American Heart Association:
https://newsroom.heart.org/news/leading-health-groups-redefine-heart-health-for-girls-and-women

While I’m glad medical societies are finally putting this in writing- I’m also upset that we’re still having this conversation.

The American Heart Association, ACOG, the American Academy of Pediatrics and the Society for Maternal-Fetal Medicine have issued joint guidance connecting menstrual patterns, pregnancy, menopause and cardiovascular health.

What's extra infuriating is that: ACOG and the AAP were already calling the menstrual cycle a vital sign in 2006.

Twenty years later, we are still talking about missed opportunities while morbidity and mortality continue to spiral.

An abnormal period deserves an explanation. Pregnancy complications deserve follow-up that lasts beyond delivery. Menopause deserves a serious conversation about symptoms AND long-term health.

Birth control, ablation and hysterectomy can be appropriate, life-changing treatments. Women deserve access to them- *BUT* They also deserve care that ASKS and UNDERSTANDS and TREATS the WHY the bleeding is happening and whether other health risks need attention.

If the conversation ends when the bleeding stops, we may have missed something that matters for the next 30 years of her life.

At Ultimate Wellness, this is why we keep pushing to address hormonal health and metabolic health together. Blood pressure, blood sugar, cholesterol, sleep, strength and body composition all deserve attention alongside the symptoms that brought a woman through the door.

Women deserve symptom relief, answers and a prevention plan. They deserve to be heard before they have to fight to be heard.

Women's Health deserved this long overdue attention long before it became a headline.

DrG

The Article: https://www.ahajournals.org/doi/10.1161/CIR.0000000000001483

10/15/2026

There's still time! Come join the fun WFRE Ladies night at X-Golf!

10/15/2026

TONIGHT! Join DrG at WFRE Ladies Night!

Come say hi to us at the Ultimate Wellness table!

X Golf Frederick - 5205 Buckeystown Pike, Frederick, MD
Tonight, Thursday Oct 15th | 6-9PM
Presented by 99.9 WFRE

It's going to be a great night with women-focused vendors, golf simulators, light appetizers, sweet treats, door prizes & raffles benefiting the Hurwitz Breast Cancer Fund.

If you're in Frederick, stop by, say hello, and let's talk about your health and wellness. Would love to see you!
• DrG

Ultimate Wellness

10/03/2026

That’s a wrap on the 2026 race season.
Finished Waterman’s 70.3 today and came away with 3rd place Masters — not a bad way to close things out.

This season took a lot of early mornings, long training days, schedule juggling, and more than a little obsession.

A huge thank you to my amazing wife and family for the love, support, patience, and massive amount of understanding it takes to let me chase these goals.

To the incredible Ultimate Wellness team — thank you for taking such amazing care of the clinic and our patients so I can keep training through all the madness. I could not do this without you.

And to coach Bryan at Capital Endurance Coaching and Eric Moon, my training partner, who willingly puts up with the workouts, the ideas, the race plans, and the general insanity — thank you for being along for the ride.

And finally, thank you to everyone who has followed along, encouraged me, cheered me on, and supported this crazy hobby all season.

Now we wait for the final USAT rankings…

Hopeful for USAT All-American 2026.

Until next season.

I can also make this a little more emotional, a little more savage/funny, or more polished-professional for the clinic page.

09/14/2026

2026 IRONMAN 70.3 World Championship — Nice, France FINISHER!

First and foremost, I’m incredibly thankful for all of the love, encouragement, and support from my family, friends, patients, and everyone back home following along.

Somehow, despite the challenges of travel, the time-zone change, disrupted sleep, different nutrition, and everything else that comes with racing internationally, I was able to get my body ready and felt genuinely great standing on the start line.

Our age group was the final group to start, hitting the water at 9:20 AM — more than two hours after the first athletes began. I knew that was going to mean dealing with some serious midday heat on the run. What I underestimated was just how hot it would already be on the bike.

My hydration needs were considerably higher than I anticipated, and that became apparent pretty quickly. By the time I reached the run, I was depleted and knew I was going to have to completely change the plan.

That’s where experience matters.

I had to make some significant adjustments on the fly, rebuild hydration and fueling, manage the heat, and slowly regain enough capacity to keep moving forward. Thankfully, years of racing have taught me how to recognize those problems and respond rather than panic.

The heat was absolutely blistering, but you’ll hear me say this all the time:

Triathlon success is born out of proper adversity management.

Race day rarely goes exactly according to plan. The goal is to recognize what your body is telling you, make intelligent adjustments, and keep finding a way forward.

Considering the conditions and how depleted I became, I’m proud to have still put together a respectable finish at a World Championship and cross that finish line here in Nice.

Now it’s time to recover, enjoy France for a little longer, and figure out where this triathlon journey takes me next.

There are so many stories from this race that I could never fit them all into one post. Hopefully I’ll get a chance to share some of them another day.

Thank you again to everyone who followed along, sent messages, checked in, encouraged me, and supported this crazy journey. It truly means more than you know. Special shout out and thanks to Capital Endurance Coaching for helping me be the best version of myself possible going into this race.

2026 IRONMAN 70.3 World Championship — DONE.

09/11/2026

A little update from Nice, France!
First and most importantly, I have to give a HUGE thank you to my amazing team at Ultimate Wellness. They have been doing an incredible job holding down the fort and taking excellent care of our patients while I’m away. Knowing everything at home is in such good hands has made it a lot easier for me to be present here and enjoy this experience. I’m very lucky to have such a great team.

A little play-by-play from the trip so far…
Travel Day: The flight over was a little more fatiguing than expected, but we definitely can’t complain. Most importantly, we arrived safely AND all of our luggage and race gear made it with us — including the bike! That alone felt like a win.
Day 1: I was able to get checked in, pick up my race registration packet, get the bike completely assembled without any issues, and then spend a good amount of time exploring Nice. Lots and lots of walking, which probably wasn’t exactly “resting the legs,” but this city is way too beautiful not to explore.
Day 2 — Beach + Bike Day: We enjoyed some time at the beach, and I was able to get out for a quick 20-mile ride to stretch the legs and make sure everything was working properly. Aside from one small mechanical issue, everything went well and the legs felt good.
Today — Monaco: We took a day trip over to Monaco, explored for a while. Then was able to fit in a 10K shakeout run back in Nice. Very enjoyable, well paced, great feeling run with some extra exploration of Nice.
Tomorrow we’ll be out cheering on the incredible women racing the IRONMAN 70.3 World Championship, and then as soon as they cross that finish line, it’s officially time for me to switch gears and go into race mode.
The nerves and excitement are definitely starting to build!
Hope you enjoy a few photos from the adventure so far. Thanks again to everyone back home for all of the support — and especially to our Ultimate Wellness team for keeping everything running so smoothly while I’m gone.

09/04/2026

ROAD TO: Ironman 70.3 World Championship - Nice, France - Part 6

“This isn't actually a post about triathlon”

Most people reading these posts probably have absolutely no interest in racing a 70.3. And that's okay.

I'm not sharing this because I think everybody should become an endurance athlete.

I'm sharing it because the principle underneath it is the same one I talk about with patients every day.

Your first workout doesn't have to be impressive. Your first walk doesn't need to be fast. You don't have to lose 10 pounds this month. You don't have to completely overhaul your diet Monday morning.

You need to move in the right direction and keep moving in that direction.

My first solo bike ride was a five mile sufferfest.

Thirteen years later, my Strava account shows more than 56,000 cycling miles.
There was never a day when I decided to try and ride 56,000 miles in my life.
That's simply what happened after thousands of smaller decisions accumulated.

Health works the same way.
Habits are built that way.

And unfortunately, chronic disease often develops that way too — slowly enough that we don't notice the accumulation until years have passed.

So whatever your “Nice” is:

Start smaller than you think you need to.
Be more consistent than you think matters.
And give yourself enough time for those small choices to compound.

Your goal doesn't need to be my goal.

You don't need to race a triathlon. You don't need to run a marathon.

Your finish line might be losing 25 pounds.

It might be getting off the floor without struggling.

It might be building muscle at 55.

Improving your blood pressure.

Getting your A1C back into the normal range.

Or simply feeling like yourself again.

That's really what we care about at Ultimate Wellness.

Not turning everyone into an athlete—but helping people understand where they are, decide where they want to go, and use evidence-based medicine, nutrition, exercise and accountability to help get them there.

Find your finish line. Then start moving toward it.

09/03/2026

ROAD TO: Ironman 70.3 World Championship - Nice, France - Part 5

“Okay, but what does WORLD CHAMPIONSHIP mean?”

A few people have asked me this, so it's worth explaining.

The IRONMAN 70.3 World Championship or "Worlds" isn't simply another race you decide to enter -it is a qualification-only event.

I qualified for 2026 Worlds last year at Wilmington 70.3

And an important clarification: I'm not a professional triathlete (not even close)

IRONMAN racing includes professionals, but it also has competitive age-group athletes — people with normal careers, families and lives who happen to spend an unreasonable amount of their free time swimming, biking and running.

To get to the 70.3 World Championship, age-group athletes have to earn a qualifying slot through performance at designated IRONMAN 70.3 races around the world. Slots are limited, and athletes must claim them through the post-race qualification/roll-down process.

So simply finishing a 70.3 isn't enough.

You have to race well enough against the other athletes competing for those slots.

That's what makes this one special to me.

On September 13th, those athletes come together in Nice, France — swimming in the Mediterranean, biking into the Alpes-Maritimes and running along the Promenade des Anglais.

I'm incredibly excited to be one of them.

But getting there has also made me think a lot about the thousands of very ordinary days that happened before the extraordinary one.

That's really what this series is about.

Set a goal that scares you a little.
Build a plan.
Measure your progress.
Adjust when things don't work.
And keep going.

That's true whether your goal is a World Championship, losing 50 pounds, getting stronger, improving your metabolic health, or simply being able to keep up with your kids.

That's also a lot of the philosophy behind Ultimate Wellness.

Different finish lines. Same idea: become a healthier, stronger version of yourself than you were yesterday.

09/02/2026

ROAD TO: Ironman 70.3 World Championship - Nice, France - Part 4

“The most boring secret in fitness”

People naturally want to know the workout.

What's the best Zone 2 protocol?

How many intervals?
What supplements?
What shoes?
What bike?
What diet?
What recovery device?

Those things can matter.

But after 13 years of doing this, the biggest “secret” I've found is disappointingly boring:

Consistency.

This year I've been able to accomplish 127 runs and 118 bike rides.

Some were fantastic.
Some felt terrible.
Some were long.

Some were 30–45 minutes squeezed between work, kids and everything else life throws at us.

And that's the point.

Fitness isn't created by the occasional heroic workout.

It's created by accumulating hundreds and eventually thousands of completely unremarkable workouts.

As a physician, this is also one of the things I want people understood about their health journey:

You don't need perfection.
You don't need to suddenly become a triathlete.

You need enough of the right behaviors, performed consistently enough, for long enough that your physiology has no choice but to adapt.

Intensity gets attention. Consistency gets results.

Nice wasn't built during the last few months of training.

In a lot of ways, it started with that 5-mile bike ride in 2013.

(photo from my 2022 70.3 St George World Championship race)

Address

5732 Buckeystown Pike, STE #4
Frederick, MD
21704

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Tuesday	8am - 6pm
Wednesday	8am - 4pm
Thursday	8am - 6pm
Friday	8am - 12pm

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Website

http://www.ultimatewell.com/

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