Everyone’s heard “sit up straight” enough times to actively resent the phrase. It sounds like something your grandmother says right before a lecture about manners, not something with any real bearing on why you’re dragging by 2pm. Except it turns out grams was onto something!
You know that thing where you catch yourself mid-afternoon and your jaw is clenched so hard you could crack a walnut with it? Yeah, that’s not just a “stressful day” problem. Though, that can certainly be a part of it. That’s your trigeminal nerve throwing a party your gut definitely wasn’t invited to, and yet somehow still has to deal with the mess.
So you took the week off. You slept in, you sat by the water, you did not check email (okay, you checked it twice, but only because someone used the word “urgent” incorrectly). And then Monday arrived and you felt exactly the same as before you left. Maybe worse! Before you file this under personal failure, know that the research saw you coming. Your week off wasn’t wasted. It just wasn’t doing the thing you thought it was doing.
Be honest with me for a second. Somewhere along the line, did your schedule quietly stop existing? Bedtime got creative, lunch happened at 4pm, and the workout you swore you’d keep up became a thing you thought about while eating leftover birthday cake over the sink. It happens every summer. And now that school calendars are back and everyone is pretending to have their life together again, this is a good moment to talk about why your body actually wants the routine back.
Here’s the part most people don’t know: your brain is not primarily a thinking organ. It’s a prediction organ. It spends most of its energy guessing what’s about to happen next so it can prepare for it. What temperature will it be. How much will that step down hurt. Is the person walking toward you a friend or a problem. When those guesses land, your system relaxes a little, because it doesn’t need to keep resources on standby. When it can’t predict, it hedges. And hedging is expensive.
Quick question: when was the last time you got out of a car and felt better than when you got in? Driving reads as neutral time. You’re sitting. You aren’t lifting anything heavier than an oversized iced coffee. Compared to an actual day of physical work it barely registers as an activity at all, which is exactly why nobody connects the six-hour drive to the Keys with the hip that’s been quietly complaining ever since. Your body does not file driving under rest. It files it under sustained low-grade demand, and it keeps very good records. Let’s get into what’s actually happening in there.
Have you ever finished a stressful day and realized your shoulders are practically touching your ears, your jaw has been clenched for hours, and turning your neck suddenly feels like a group project? Stress doesn’t stay neatly contained in our thoughts. It changes the way we breathe, move, and hold our bodies. At On-The-Go Wellness, we often see people who feel physically “locked up” even though they haven’t lifted anything heavy or suffered an obvious injury. The tension is real, but the trigger may be less about what the muscles did and more about what the nervous system thought it needed them to do.
Ever feel mentally exhausted at the end of the day, even though you barely left your desk?
You’re not imagining it. While it might seem like you’ve been “multitasking” all day, your brain is actually doing something called **context switching**—rapidly jumping from one task to another. It might not seem like a big deal in the moment, but over the course of a day, all that switching adds up.
At **On-The-Go Wellness**, we often talk about physical stress, but mental stress leaves its mark on the body too. If you’ve ever finished a workday with a tight neck, tense shoulders, a clenched jaw, and a brain that feels like it has 37 tabs open (plus one playing music that you can’t find), context switching may be playing a bigger role than you realize.
Have you ever stretched the same muscle over and over again, only to have it feel tight again 15 minutes later? You’re not alone. At On-The-Go Wellness, we hear this all the time. Someone has been diligently stretching their hamstrings, neck, shoulders, or hip flexors for weeks—or even months—but the tightness keeps coming back. It’s frustrating! After all, if a muscle feels tight, stretching it should fix the problem…right? Not always. One of the biggest misconceptions about tight muscles is that they’re always caused by a lack of flexibility. In reality, some muscles aren’t tight because they’re short. They’re tight because your nervous system wants them that way.
We’ve all heard the word *burnout*. These days, it gets used for everything from a tough week at work to realizing you’ve somehow answered emails, made dinner, paid bills, and still forgotten why you walked into the kitchen.
But true burnout is more than simply feeling busy or overwhelmed. It’s what can happen when the body’s stress response stays switched on for too long without enough recovery to balance things out.
At **On-The-Go Wellness**, we see the physical side of burnout all the time. Sometimes it shows up as headaches. Sometimes it’s tight shoulders that feel permanently attached to your ears. Sometimes it’s disrupted sleep, digestive issues, low energy, or that feeling of running on fumes despite your best efforts. The important thing to know is that burnout isn’t just happening in your mind—it’s happening throughout your body, too.
Every spring, it starts. The itchy eyes. The congestion. The random sneezing attacks that seem to appear the second you walk outside. Allergy season is annoying enough on its own—but have you ever noticed it somehow feels *worse* during particularly stressful periods?
That’s not your imagination.
At **On-The-Go Wellness**, we talk a lot about how the nervous system influences the rest of the body, and allergies are no exception. While pollen and environmental triggers are still the main drivers, stress can absolutely affect how intensely your body responds to them.
Which explains why some seasons feel manageable… and others make you want to personally fight every tree in South Florida.
Hitting 10,000 steps a day feels like a win. Your watch buzzes, the ring closes, and you get that little hit of “okay, I did something good today!” And you did—walking is great. Get those steps, gal.
But here’s the catch: **steps alone don’t equal overall health.**
At **On-The-Go Wellness**, we see people who are active by step count but still dealing with stiffness, tension, fatigue, or recurring discomfort. That’s because moving more and moving *well* aren’t the same thing.
You can check the box… and still have gaps.
Let’s be honest—“breathwork” doesn’t always sound like it works for everyone. For some people, it sounds complicated, time-consuming, or just not realistic. And being told to “just breathe” when you’re stressed isn’t exactly groundbreaking advice.
HOWEVER, we love our breathwork exercises here; breathing is one of the fastest ways to influence your nervous system. Not in a dramatic, overnight-transformation way—but in a real, physiological, measurable way.
At **On-The-Go Wellness**, we look at breathwork as a simple tool (one that we often recommend to our patients). A tool that directly affects how your body regulates stress, tension, and even recovery.
Most of us don’t think twice about looking at screens late at night. A few emails, some scrolling, one more episode, maybe checking something “quick” before bed that somehow turns into 45 minutes (we’ve all been there).
It feels harmless. And sometimes it is.
But what many people don’t realize is that screens don’t just keep you mentally engaged—they send very real biological signals that affect your internal clock.
At On-The-Go Wellness, we see this show up in subtle ways: trouble falling asleep, feeling tired but wired at night, low energy in the morning, or inconsistent sleep patterns that don’t quite make sense. Often, it’s not just stress or schedule. It’s timing—and light exposure plays a big role.
We’ve all heard the advice: drink more water. Eight glasses a day. Carry a giant bottle everywhere. Stay hydrated.
And yes—water matters. Your body is roughly 60% water, and nearly every biological process depends on proper fluid balance.
But here’s the part people don’t talk about very often: drinking more water doesn’t always fix dehydration symptoms.
At On-The-Go Wellness, we sometimes see patients who are drinking plenty of water but still dealing with headaches, fatigue, muscle tightness, or feeling mentally foggy. In those cases, the issue isn’t always the amount of water someone is drinking. Sometimes it’s how the body is absorbing, retaining, and using that water.
Hydration is a little more complicated than simply filling the tank.
When people think about supporting their immune system, they usually think about vitamin C, sleep, or cutting back on sugar. Fair. But the spine? That rarely makes the list.
And yet your immune system doesn’t operate in isolation. It’s constantly communicating with your nervous system — and your nervous system runs through your spine.
At On-The-Go Wellness, we’re careful not to promise miracle immune “boosts.” That’s not how physiology works. But there is solid research showing that nervous system regulation influences immune behavior. And because the spine plays a central role in nervous system communication, it deserves a place in the conversation.
Magnesium doesn’t get much attention, but it plays a central role in how your body handles stress. It supports muscle relaxation, nerve signaling, blood sugar balance, and sleep regulation. When levels dip—even slightly—the nervous system feels it.
At On-The-Go Wellness, we often see patterns like persistent muscle tightness, jaw clenching, headaches, restless sleep, or that “wired but tired” feeling. Magnesium isn’t always the sole cause, but in many cases, it’s part of the equation. And the tricky part? Many people don’t have a dramatic deficiency. They have a mild, subclinical one that affects function without clearly showing up on routine labs. Let’s talk about this tricky little mineral!
When most people think about anxiety, they think about thoughts. Racing mind. Worry. Mental overwhelm. But anxiety isn’t just something that happens in the brain. It’s something the body *does*.
At **On-The-Go Wellness**, we often see anxiety show up physically long before someone ever uses the word. Tight shoulders. Shallow breathing. Jaw clenching. A posture that looks guarded or collapsed forward. These aren’t coincidences. They’re mechanical signals that directly affect nervous system load.
Understanding the physical side of anxiety helps explain why it can feel so persistent—and why addressing posture and movement can make such a meaningful difference.
The start of a new year naturally brings a sense of possibility. Many of us feel motivated to take better care of ourselves, build healthier routines, or reset habits that no longer feel supportive. That instinct is a great one! Wanting to feel better, move better, and function better is worth leaning into, and the new year presents a natural reset point.
Where things often get tricky isn’t the intention, but the approach.
Our bodies don’t change through motivation alone. They change through repetition. And the nervous system, in particular, responds best to small, consistent inputs that feel manageable and safe. That’s where wellness micro-dosing comes in — focusing on brief, simple habits that gently guide the body toward better regulation over time.
Welcome back, homies! Today we’re going to learn about…HOMEostasis. Get it? Too much? Anyway!
If you’ve ever made a few positive changes — eating better, sleeping more, moving your body consistently — only to feel worse a week or two later, you’re not imagining it. You didn’t lose motivation, and nothing is “wrong” with your willpower. What you’re experiencing is your body doing exactly what it’s designed to do.
Your body runs on a principle called homeostasis — the process of maintaining internal stability. And while that sounds helpful (because it is), it also explains why meaningful change can feel uncomfortable before it feels good.
Your nervous system’s job isn’t to optimize performance or wellness. Its job is to keep you alive. Stability, not improvement, is its priority.
December is often a really good month. There’s more connection, more laughter, more shared meals, and a general sense that life has slowed just enough to be noticed. Even routines that are a little chaotic tend to feel meaningful this time of year (dinner with loved ones for example).
And still—many of us notice that our bodies feel a bit different.
Sleep can be lighter. Muscles feel tighter. Stress shows up faster, even during moments that are objectively enjoyable. That doesn’t cancel out the joy of the season, and it doesn’t mean anything is “wrong.” It simply means our nervous systems are responding to a real, predictable seasonal shift.
Shorter days, cooler temperatures, fuller calendars, and less consistent routines all change how the nervous system operates. Modern life may treat December like any other month with extra sparkle, but biologically, our brains and bodies know it’s different. Understanding those changes helps us support ourselves better—so we can enjoy the season and feel good in our bodies while doing it.
Most people think of fascia as that thin, filmy tissue surgeons peel back during anatomy class videos—the stuff that looks like it belongs in a cooking tutorial, not in a conversation about wellness. Well, maybe most people don’t think about fascia at all. But we’re not most people – am I right? Fascia is one of the most underappreciated systems in the human body, and new research suggests it behaves a lot like a hormonal communication network.
Yes, you read that correctly. The tissue you’ve probably never thought about is talking to your brain, shaping your stress levels, and influencing your emotional state. And if you’ve ever wondered why stress shows up in your body the way it does—tight neck, sensitive low back, tension you can’t stretch away—fascia is a major part of that story.
Let’s unpack the science behind this “hidden hormone system” and how it impacts your health.
If you’ve ever woken up with a knot in your shoulder after a stressful week—or felt your back tighten during an uncomfortable conversation—you’ve experienced a simple but powerful truth: not all pain begins in the muscles. Sometimes, the body reacts to stress in ways that look and feel exactly like physical strain. And in chiropractic care, we see this every single day.
Somatic soreness is the term many clinicians use to describe physical discomfort that isn’t caused by an injury or overuse, but by the nervous system’s response to emotional load. And yes, that means your “mystery” neck pain may actually be a nervous-system smoke alarm. While the discomfort feels real (because it is), it behaves differently than typical muscle soreness and responds differently to care.
Understanding that difference can completely shift how you approach your well-being. And no—you don’t have to become a neuroscientist to make sense of it. This is physiology, not philosophy.
If you’re reading this while hunched over your laptop or phone, I see you — and I’ve probably adjusted you.
Let’s be honest: most of us spend far too much of our day seated, staring at screens, with our shoulders rolled forward and our necks craned down. It’s the posture of modern life, and it’s quietly wreaking havoc on our spines.
Now, before you start thinking you need to overhaul your entire workspace or add two hours of yoga to your day — take a deep breath. You don’t need huge changes to start making a difference. You just need *micro-breaks*.
These are tiny, intentional movement habits you can sprinkle throughout your day to interrupt stiffness, hydrate your joints, and reset your nervous system. Think of them as chiropractic snacks for your spine.
Over the past few blogs, we’ve been exploring how artificial intelligence (AI) is shaking things up in the wellness world. In AI Knows You’re Stressed (Before You Do): Using Technology to Track and Manage Stress, we started by showing how tech can sense stress before you even realize it. Then in The Future of Wellness: How AI Could Transform Chiropractic Care, we imagined what AI in chiropractic might look like — smarter tools, predictive insights, and personalized recovery plans. And in Can We Trust AI With Our Health?, we tackled the big question about privacy, ethics, and trust.
Now it’s time to bring it all together — because chances are, you’re already using AI every day (even if you don’t realize it). The real question isn’t if AI belongs in wellness… it’s how to use it without losing the human touch that makes healing possible.
Over the past couple of blog posts, we’ve been exploring how artificial intelligence (AI) is starting to shape the wellness world. In Wellness Meets AI: A New Era for Chiropractic Care, we introduced the basics of how AI connects to chiropractic. Then in The Future of Wellness: How AI Could Transform Chiropractic Care, we imagined what AI might look like in practice — from predictive insights to personalized rehab.
Now it’s time for the big question: can we actually trust AI with something as personal as our health?
When people hear the word *chiropractor*, they often picture someone helping with back or neck pain. And while that’s true, chiropractic care can be so much more. It’s not just about easing discomfort — it’s about giving your body the freedom to move, rest, and heal the way it was designed to.
Think of it like this: your spine is the foundation of your house. If the foundation shifts, you’ll start to notice cracks in the walls, squeaky doors, or floors that just don’t feel level. A chiropractic adjustment helps restore that foundation, so everything else in your “house” — your body — can function the way it should.
Earlier this month we talked about how artificial intelligence (AI) is starting to shake up the wellness world. Today, I want to dig a little deeper: what could the future actually look like for chiropractic care once AI really takes the stage?
Spoiler alert: it’s not robots adjusting your spine (thankfully). It’s about smarter tools, better insights, and more personalized care.
We all know that stress takes a toll on the body — tight shoulders, tension headaches, restless sleep, maybe even a backache that seems to appear out of nowhere. But what if I told you your phone, smartwatch, or even your laptop could sense your stress before you consciously feel it?
Welcome to the world of AI-powered stress detection.
Raise your hand if you’ve ever felt personally victimized by your own to-do list.
Burnout is no longer reserved for high-powered executives pulling 80-hour workweeks. These days, it seems like everyone is running on empty — mentally, emotionally, and physically. Whether it’s work stress, caregiving, information overload, or just the constant ding of notifications, our nervous systems are in overdrive. And when the nervous system’s out of whack, everything else follows.
So let’s talk about it. Here’s how to recognize the signs of burnout and what you can do (including how chiropractic care can help) to reset your system.
Hello, sun seekers! As chiropractors here in sunny South Florida (or wherever you’re reading from), we see firsthand how the heat can affect our patients’ bodies — especially the spine and joints. When summer rolls around and the temperatures climb higher than your beach umbrella, it’s not just your skin that feels the burn — your joints and spine feel it too.
So, how exactly does heat impact your spine and joint health, and what can you do about it? Let’s dive in.
Welcome back! If you caught our previous blog, all about how chiropractic care can keep you active and pain free this summer you already know how important proactive care is for staying in the game (pun very much intended). As summer heats up, our lovely Miami transforms into a hub for exciting sports—from the electrifying FIFA Club World Cup matches to Marlins baseball and the famed Wodapalooza CrossFit festival. So this blog is bouncing off of our previous one and will explore how chiropractic keeps sports lovers performing at their best, injury-free.
Ah, summer—the season of sunshine, flip flops, family vacations, and that irresistible urge to do all the things. Whether it’s early morning runs, weekend hikes, beach volleyball, or chasing the kids around the yard, we tend to pack our schedules with activity this time of year.
And while we love seeing everyone so active, we also know that increased movement (especially if your winter was more Netflix than CrossFit) can sometimes come with aches, pains, or even injuries.
That’s where we come in. At On-The-Go Wellness, we’re all about helping you move well, feel good, and stay pain-free—so you can enjoy every bit of summer without holding your back. Literally. I mean, it’s in the name. We’re always in go, go, go mode, clearly!
Here’s how chiropractic care can help keep you active and thriving all season long.
Let’s talk about something real for a moment—anxiety and depression. Most of us have either dealt with it ourselves or know someone who has. It’s tough. And while medications and therapy are essential parts of treatment for many people (big fan of therapy over here!), you might be surprised to learn that chiropractic care can also lend a helping hand. Yep, that’s right—your spine has something to say about your mental health.
So how exactly does cracking your back help your brain feel better? Let’s dive in.
Hello, all! May is Mental Health Awareness Month, and it’s the perfect time to talk about the powerful connection between chronic pain and mental health—and how chiropractic care can play a role in addressing both.
Let’s talk about something I see in the office *every single day*: tech posture.
You know the one—shoulders hunched forward, neck craned down, head jutting out like a turtle poking out of its shell. Whether you’re scrolling through your phone, typing away at your desk, or binge-watching your latest Netflix obsession (Season 5 of *You*, anyone?), chances are your posture is taking a hit. And as a chiropractor, I can tell you—it’s catching up with us.
We live in sunny Miami, which includes a very vibrant art scene. Which naturally got us thinking about chiropractic care. Don’t worry, it’ll make sense. Stay with us! Artists, writers, and musicians alike are no strangers to long hours hunched over desks, easels, or instruments. While passion drives creativity, the physical strain these professions place on the body can result in repetitive strain injuries (RSIs), poor posture, and chronic pain that can derail your artistic flow. That’s where chiropractic care comes in (hi!)—helping to keep you pain-free, productive, and able to focus on what you do best.
As chiropractors, we know that the key to performing your best in any sport is a healthy body, and the best way to ensure that is through proactive injury prevention. Whether you’re an elite athlete or just enjoy staying active, chiropractic care can play an essential role in getting your body ready for peak performance, keeping you injury-free, and improving your recovery time.
Ah, spring! The season of blooming flowers, longer days, and—let’s be real here—some much-needed cleaning. But while you’re busy dusting your shelves and organizing your closets, have you thought about doing a little spring cleaning for your body? Just like your home, your body can accumulate “clutter” in the form of toxins, stress, and physical tension. That’s where chiropractic care swoops in like the superhero you didn’t know you needed. Too much? Anyway…
Let’s dive into how chiropractic adjustments and therapies like lymphatic drainage massage can help you hit that inner reset button!
So, you made it through the first two months of the year. Congratulations! You started with big resolutions, maybe hit the gym for a few weeks, and then life happened. If you’re feeling sluggish, bloated, or like your spine has been replaced with a stress ball, it’s time for a new year’s (or Q2) reset. Don’t worry—we’re not suggesting a crash diet or an intense juice cleanse that leaves you contemplating your life choices. Instead, let’s talk about smart, sustainable ways to get back on track, starting with chiropractic care and some simple detox practices.
It’s February, the month of love! Valentine’s Day is a day devoted to all things love, connection, and feeling your best around the people who matter most. But what if something as simple as your posture is interfering with your ability to enjoy deeper relationships and a positive mood? Bear with me, I promise this makes sense. You might be surprised to learn that the way you carry yourself has a direct impact on how you feel and how others perceive you, let’s learn!
We’re back this week with the second part of our two blog series for marathon runners! See this blog if you missed the last one, it’s all about how chiropractic care complements the sport. Today, we’re talking about massage therapy and running. Not two things you expected to see in the same sentence? Well, read on! Massage therapy is often seen as a luxury, but for marathon runners, it’s a vital tool for recovery, injury prevention, and performance enhancement. Training for races like our local Miami Marathon or 305 Marathon puts significant strain on your muscles, joints, and connective tissues. Here’s how massage therapy can help:
Marathon season is here (at least here in Miami, we’re blessed with beautiful winter weather) and as you runners gear up for the Miami Marathon on February 2nd and the 305 Marathon on March 2nd, ensuring your body is in peak condition is essential. Long-distance running places unique demands on the body, particularly on the musculoskeletal system. Chiropractic care offers a science-backed approach to enhancing performance, preventing injuries, and speeding up recovery. You know we’ll take any excuse to talk chiro, so we’ve created a two-part blog series focusing on how Chiropractic care and Massage Therapy (our new service here at the office, yay!) can complement the wellness routine of a long-distance runner. So lace up, and let’s talk!
As we wrap up another incredible year at On-The-Go Wellness, we can’t help but reflect on all the milestones we’ve achieved and the exciting goals we’ve set for the year ahead. 2024 was filled with growth, balance, and gratitude, and we’re thrilled to share our journey with you! So obviously, we had to write a slightly sappy gratitude post. You know you love us.
Some of us hate mornings, some of us love them. But love or hate, there’s no getting away from the fact that the way you spend your morning can and will set the tone for your day, and a mindful morning routine can support your overall wellness and set you up for the best day possible. Everyone knows you should have some sort of a morning routine, but Youtube might have you thinking that means taking an ice bath and going on an hour long run. Wrong! And as always, we gotchu. Whether you’re someone who only has 10 minutes to spare or you love slow, intentional starts, we’ve got you covered with five different routine ideas tailored to your time and goals. Take what works for you, and leave the rest! We hope this blog inspires you to craft your own personalized morning routine.
Living with an autoimmune disorder such as rheumatoid arthritis, lupus, or psoriasis can feel like a daily uphill battle. These conditions occur when the body’s immune system mistakenly attacks its own tissues, leading to inflammation, pain, and a host of other symptoms. While traditional treatments, including medication and lifestyle adjustments, play a crucial role in managing these disorders, many patients are now exploring complementary therapies like chiropractic care to enhance their overall well-being.
At our clinic, we’ve seen an increasing interest in how chiropractic adjustments may support individuals with autoimmune disorders. While chiropractic care is not a cure for autoimmune conditions, emerging research suggests it may help alleviate certain symptoms and improve quality of life. Let’s dive into the science behind this potential connection and explore how chiropractic care might fit into your wellness plan. What can I say, Chiro makes the world go round!
As we approach Thanksgiving and the start of a new year, we wanted to take a moment to reflect on what we’re truly thankful for. It’s easy to get caught up in the day-to-day, so this month, we’re pausing to appreciate everything that makes our work and lives so meaningful. Here’s our gratitude list for 2024, straight from the heart of On-The-Go-Wellness Chiropractic!
October was Breast Cancer Awareness Month, a time dedicated to raising awareness, sharing knowledge, and supporting those affected by breast cancer. At On-The-Go Wellness, we recognize the unique challenges faced by breast cancer patients and are committed to being part of their support network. Chiropractic care, while not a cure, can play a significant role in providing relief and enhancing quality of life for patients undergoing breast cancer treatment.
Here’s a look at how chiropractic care can be beneficial to patients managing the physical and emotional toll of breast cancer treatment.
Halloween is here, and while we all love a good spooky season—creepy costumes, pumpkin spice everything, and of course, candy—it’s a good time to face the **real** health “ghosts” and habits that are lingering in the background of our lives. Some of them might not be as obvious as a haunted house, but they can slowly creep into your routine, leaving you feeling stiff, sluggish, and drained. Bear with me, this will be a cheesy blog. Sorry not sorry!
So, this October, let’s exorcise those spooky habits and bring some fresh energy to your wellness routine. You don’t need a magic potion—just a few mindful changes to get your body feeling better. Let’s dive into five habits that could be haunting your health and how to break them for good.
September was Pain Awareness Month, and while that may seem like a strange observance to have on your calendar, it’s actually a very important time to shed light on chronic pain, its impact, and effective strategies for relief. Chronic pain affects millions, disrupting daily life and mental well-being. As chiropractors, we (unfortunately) see firsthand how chronic pain, especially in the back, neck, and joints, can diminish quality of life. But, there’s good news: chiropractic care offers a non-invasive, drug-free solution that targets pain at its root. And I like to talk about it every year because it’s one of the most important and rewarding parts of the profession.
Hey there! With National Relaxation Day happening in August, it’s the perfect time to talk about how chiropractic care can help you unwind and de-stress. As a chiropractor, I see firsthand how stress can take a toll on our bodies. So, let’s dive into some chiropractic techniques that promote relaxation and stress relief, along with a few other healthy ways to relax.
Hey there! If you’ve ever experienced jaw pain, popping sounds when you chew, or difficulty opening and closing your mouth, you might be dealing with a condition known as a temporomandibular joint (TMJ) disorder. As chiropractors we see many patients who suffer from this frustrating issue,. We gotchu! Today we’re here to tell you how chiropractic care can help relieve that discomfort (surprise).
The sun is shining and the temperatures are rising (seemingly endlessly here in Florida), and our focus often turns to outdoor activities, vacations, and enjoying the warm weather this time of year. Amidst the excitement, it’s crucial not to overlook the importance of staying hydrated. As a chiropractor dedicated to promoting overall wellness, I want to emphasize the significant role hydration plays in supporting joint health, especially during the warmer months.
Hey peeps! Welcome back to today’s blog. Things have been b-u-s-y over here at On-The-Go Wellness. Dr. Josh and I have been making sure to take care of our mental and physical health despite the hectic weeks we’ve been having because we know (we may have learned the hard way – trying to save you from that!) how it can take a toll on you if you don’t. Because of this, I’ve been thinking about burnout. Let’s talk!
Ah yes, 100+ degree weather. It’s summer alright! With the kids out of school, and the weather bright and sunny – you might be extra active (hopefully not during the hottest parts of the day, heat strokes are a very real thing!). As you dive into sports, hikes, and other recreational activities, protecting your spine should be a top priority (along with sunscreen). Here’s a guide to common injuries and tips on how to avoid them to ensure you have a safe and enjoyable summer.
Welcome back to our blog! June is Men’s Health Month, a time to focus on the unique health concerns men face and how chiropractic care can enhance overall wellness. Let’s explore the benefits of chiropractic care and its role in men’s health.
As we celebrated Mother’s Day this month, we want to take a moment to celebrate the incredible women who do so much for their families and remind everyone to celebrate them EVERY day. At On-The-Go Wellness, we recognize the unique physical demands of motherhood and the vital importance of self-care for moms, especially new moms! After all, it is the hardest job in the world. Let’s talk about it!
Here at On-The-Go Wellness, we’re excited to celebrate and raise awareness about the importance of good posture this month (and every month). As chiropractors, we understand that posture isn’t just about looking poised and confident; it’s about maintaining the health and functionality of your entire body.
Welcome back, wellness enthusiasts! As the weather warms up and the flowers begin to bloom – hello spring – many of us are eager to get back into our gardens and let our green thumbs do the talking (not me – Miami isn’t too garden friendly, but hey #highriselife). However, while gardening can be a therapeutic and fulfilling hobby, it can also lead to aches and pains if not done with proper care.
Here at On-The-Go-Wellness, we understand the importance of maintaining a healthy back, especially when engaging in activities like gardening. That’s why we’ve put together some tips to help you enjoy your time in the garden without the worry of back pain.
Yes, we’re talking about stress again today. I can’t help it! It’s everywhere! We are a stressed society, which means our health is suffering. And I’m not about to go down without a fight, just saying. Anyway. One area that often bears the brunt of stress is our spine (of course we’re also talking about spines, are you surprised?). The spine, with its intricate network of bones, muscles, and nerves, is highly susceptible to tension and strain caused by stress. In honor of Stress Awareness Month, let’s delve into the impact of stress on spinal health and explore some practical relaxation techniques to alleviate tension and promote a healthy spine.
Hey there, fellow back pain warriors! It’s that time of year again – spring is in the air, flowers are blooming, birds are chirping, and it’s time to shake off the winter blues. Spring has officially begun! But if you’re one of the many folks dealing with back pain, you might be feeling a bit hesitant to fully embrace the season. Fear not, because I’ve got your back! Literally. Today, we’re diving into some exercises that will not only help you bid farewell to those nagging aches and pains but also get you ready to spring into motion with gusto.
March is National Nutrition Month, a time to celebrate the importance of making informed food choices and developing healthy eating habits. While we often focus on how nutrition impacts our weight, energy levels, and overall well-being, we can’t neglect it’s role in supporting spinal health. Our spine, the central support system of our body, plays a vital role in our mobility, posture, and overall functionality. Proper nutrition can significantly contribute to maintaining a healthy spine and reducing inflammation, thereby enhancing our quality of life. I love food and I love spines, so today is a perfect excuse to talk about both. Lets get into it!
The human heart, a symbol of love and life, is also one of the hardest-working organs in the body. It pumps blood around 1.5 million barrels of blood over a lifetime! February is American Heart Health Month, dedicated to raising awareness about heart disease and promoting heart-healthy habits. So it’s only fitting that we dive into some crucial statistics, discuss prevention tips, and explore the surprising connection between spinal health and heart health in today’s blog!
Welcome back, peeps! It’s February and love is in the air. Maintaining a healthy relationship takes work, and prioritizing both physical and mental health is a vital part of that equation. Couples who engage in chiropractic care and general wellness habits together often find that their bond strengthens as they support each other’s health goals. Here are a few benefits prioritizing wellness in your relationship:
Ahhh winter, many associate it with cozy nights and festive holidays (even in Florida, sometimes!). However, for some, colder temperatures can bring about aches and pains that affect overall well-being. Again – yes, I know we live in Florida, where we basically don’t know what winter means. Our winters are relatively mild compared to other parts of the country. These 45 degree days we’ve been having? Insane! Anyway, even here, it’s essential to be mindful of your body’s needs during this season. In this blog, we’ll explore valuable tips on staying physically active and maintaining good posture to combat seasonal discomfort, whether you’re here in the sunshine state or elsewhere.
As the proud owners of a chiropractic/wellness practice, our journey in the pursuit of holistic well-being has been both personal and professional. One annual tradition that has become a cornerstone of our holistic health routine is the commitment to Dry January. Each year we enjoy a wonderful reset that allows us to detox from all of the holiday **~festivities~**. Read: lots of food and alcohol. This is one of our favorite ways of ensuring we start the new year off on the right foot, and as a bonus…gives us an excuse to make delicious mocktails. This month-long detox from alcohol not only brings about a multitude of benefits but also resonates deeply with the goals that Dr. Josh and I set for our overall health. While Dry January could be called a “trend” its benefits far outweigh the cost, and surpass the superficiality of a passing wellness trend. Let’s talk!
‘Tis the season to be jolly, but let’s not forget about the toll the festive hustle and bustle can take on even the most iconic holiday figure – Santa Claus. The man who brings joy to millions, year after year, may need a little tune-up of his own. So, why should Santa Claus make a pit stop at the chiropractor’s workshop? Let’s delve in and discover why the big guy himself deserves a sleigh ride right to our front door.
As we quickly (too quickly) approach the end of the year, let’s take a moment to reflect on our wellness and set empowering goals for the coming year. Your health is a lifelong journey, and chiropractic care can play a pivotal role in enhancing your overall well-being. In this article, we’ll explore how to reflect on your wellness and incorporate chiropractic principles into your goal-setting strategy for a healthier, more aligned you.
As all of you who threw up your Christmas lights on November 1st know, he holiday season is upon us! Of course, this season brings with it joy, laughter, and often a flurry of activities that can inadvertently take a toll on our spinal health. As we gear up for the festivities, it’s crucial to remain mindful of the well-being of our spines. Today we’ll explore the potential impact of holiday stress on your spine, provide ergonomic tips for common activities, offer advice for holiday travel, and share exercises to keep your spine happy and pain-free. You know we love to talk spines here!
Hello again, lovelies! Today I wanted to pop in for a quick chat about chiropractors. Yes, we love them, duh. When seeking chiropractic care, you’re looking for a healthcare professional who will address your unique needs and provide you with the best possible treatment. Obviously. Unfortunately, not all chiropractors are created equal. So we’ve put together some quick points to help you make an informed decision, and know when to kick your chiropractor to the curb (hopefully that doesn’t happen, but there are some less-than-great ones out there). Here are the top four things you absolutely DON’T want in a chiropractor:
October is a special month for the chiropractic community and all those who have experienced the transformative benefits of chiropractic care. So of course, we have to share it with you! What’s the occasion? National Chiropractic Health Month, of course. Yeah, it’s a thing. And for good reason, if I do say so myself!
Welcome back to the On-The-Go Wellness® blog, where we prioritize your health and well-being above all else. As September comes to a close, we just had to squeeze in one last mention of another national observation that happens this month; National Yoga Month. Specifically, by shedding light on the importance of yoga for the sedentary office worker. In this blog, we’ll explore how yoga can be a transformative practice for individuals who spend most of their day sitting.
September brings with it a vital reminder of the importance of recovery and the journeys of those who have battled addiction. This month – National Recovery Month – is a time to celebrate the remarkable achievements of individuals on their path to sobriety and to raise awareness about the various ways people can find healing and support. While we talk about this every year, if you’re new here you may be wondering what this has to do with chiropractic care and what we do here.
At On-The-Go Wellness®, we believe in promoting holistic wellness, and we’re proud to be part of the fight against addiction by helping avoid the need for potentially addictive medications whenever possible. Today, we’ll discuss the significant role chiropractic care can play in helping individuals avoid potentially addictive medications, provide resources for those struggling with addiction, and offer ways to get involved in the cause.
Hey there, awesome parents and caregivers gearing up for the back-to-school hustle! We all know this time of year is a whirlwind of backpack shopping, pencil hunting, and lunchbox packing. But hold on a sec, amidst the frenzy of school prep, are we remembering to teach our kiddos the ABCs of wellness? You know, the stuff that’ll keep them rocking not just in school, but in life? You can’t buy this one at Target, folks.
Hey there, fabulous readers! Welcome back to our blog, where we’re all yanno- wellness! Today, we’re diving into the wonderful world of chiropractic care for seniors. Yes, that’s right – chiropractic care can be your secret weapon in promoting healthy aging, managing age-related conditions, and keeping you mobile and active as you journey through the golden years. So, let’s get crackin’!
Welcome back! This blog is going to be a special one. I’d like to share our story, the story of On-The-Go Wellness®, our baby!
Our journey with On-The-Go Wellness® has been a remarkable one, driven by our deep-rooted vision to provide exceptional care to our patients. Yes, I know that sounds cliche, but I promise it isn’t. In fact, I firmly believe that our differentiating factor – the thing that sets us apart from other similar businesses – is that we truly CARE about our patients.
Greetings, health enthusiasts! Have you ever wondered what it would be like to combine ancient healing wisdom with the power of modern innovation? Well, we’re about to dive in to one of our favorite treatments that does just that; the Graston Technique.
Hey there, fellow headache warriors! We all know the agony of those pesky, pounding headaches that can turn even the brightest day into a gloomy one. But fear not, today we’re going to delve into the world of chiropractic care and explore how we can be a real game-changer for anyone struggling with frequent headaches.
In recent years, the importance of mental health and its impact on overall well-being has gained significant recognition (about time). As we strive to achieve holistic health, it’s *crucial* to recognize that our mental and physical well-being are interconnected. While traditional healthcare systems have primarily focused on addressing physical ailments, a new paradigm is emerging, emphasizing the collaborative efforts of various healthcare professionals.
And we are HERE for it.
In this blog we’re going to get into the nitty gritty and explore the integration medical care, chiropractic care, and mental health support, highlighting the significance of teamwork between doctors, chiropractors, and other wellness practitioners in promoting overall wellness.
It’s Mental Health May, hunnies. That’s just what I like to call it (you know me – any excuse to talk about mental health, I’m there). Mental health issues can have a profound impact on both the mind and body, so it’s important to understand that mental and physical health are closely intertwined, and that symptoms of mental illness can manifest in a variety of physical ways throughout the body as well as in the traditional sense. In this post, we’ll explore some common ways that mental health issues may manifest in the body. Your body may be warning you that something is off before your brain does, so make sure to listen!
Before we close out April (national stress awareness month) I wanted to talk about stress one more time. Stress is often seen as something that is harmful to our health and wellbeing (and it certainly can be!). However, not all stress is bad. In fact, sometimes stress can be good! There are different kinds of stress, and they affect us in different ways. Lets get into it!
April is Stress Management Month, a time when we should all take a moment to reflect on the impact of stress on our daily lives. We’ve all got it, and unfortunately…probably lots of it. Whether it’s due to work, relationships, finances, or health, stress can have a significant impact on our physical and mental well-being.
The good news is, we can manage stress effectively by practicing self-care and adopting healthy coping mechanisms, which is what I want to talk about today!
This month we celebrated St. Patrick’s day. Once I donned my green clothes, I got to thinking about luck and the concept of “good luck”. This invisible force that theoretically has a 50/50 chance of being good or bad, right? Well, not always. Your health is one of the most important aspects of your life, yet it is often taken for granted. Many people believe that a large portion of their health is simply a matter of luck and genetics, and that they have little control over it. This couldn’t be further from the truth.
In reality, you have a *significant amount* of control over your health, and by taking control of it, you can significantly improve your overall quality of life and decrease the chances of many many conditions and ailments.
Occupational wellness is a crucial aspect of overall well-being, and it’s one of the eight dimensions of wellness (the last one in our series!). It refers to the satisfaction and fulfillment one feels in their job or career. The way we spend a significant portion of our day can have a significant impact on our happiness and overall health, and can be a huge portion of finding purpose and alignment with your values in your life. Or…it can be a big detractor from those things. In this blog, we’ll explore occupational wellness in more detail, including what it is, why it’s important, and how to achieve it.
Hello again, peeps! It’s the season of looove. So happy Valentines day/week to everyone who is celebrating. Now, not to be cheesy, BUT this does present a perfect opportunity to talk about a topic I believe is crucial for overall wellness; self-love. I KNOW it sounds…overdone at best and cringeworthy at worst. But this isn’t a blog about facemasks and affirmations. This is more of an exploration into the definition of self-love. What does it actually mean?
While I could sit here and talk about having a great time with that special someone, getting them a gift card (we do offer that for holidays or special occasions!) or being happily single, I rather talk about something with substance that will truly help you on your wellness journey.
Well – it’s official. January is over. We’ve made it through the first month of the year! I hope your year is off to a phenomenal start and your New Year’s Resolutions are going strong. Speaking of, I wanted to check in on those today and talk about one of my favorite topics (if you’ve been here a while, you’ve most definitely heard me talk about it before); behavior change! How to do it, what it means, and how to use it to meet your goals. Then, we’ll talk about how to make behavior change stick.
Heya, folks! Happy 2023, I hope it’s been nothing but sunshine and rainbows so far! I thought I’d kick off the new year by resuming our series from 2022 and talking about one of my favorite aspects of wellness; spiritual wellness- and WAIT, we’re not talking about religion. This blog post is applicable to all, not just those of us that believe in a higher power or practice religion. That’s right, read on.
Hello again my peeps! Christmas may be over, but the holidays aren’t. You may still be looking for the perfect gift for someone. Or maybe someone’s birthday is coming up. Or…maybe you just want to treat yourself. Whatever the case may be, you may want to consider a wellness themed gift. I’ve got some tips and tricks for you (regarding how to pick a gift) and if all else fails, some fool proof ideas. As a bonus these ideas are good for any time of the year, or especially good for a self care gift for yourself.
Happy half Christmas! Okay, my math isn’t perfect. We’re a little over halfway to Christmas. Anyway, whether you celebrate Christmas, Thanksgiving, Hanukka or something else, this time of year is packed with holidays. We call this the most wonderful time of the year, and yet (as with everything) there’s a flip side to that coin. According to this NY post article, 35% percent of Americans experience “holiday burnout” before Christmas even comes. Aka you may be feeling it right about now.
And rightfully so! On average shopping, planning, preparing food,and generally preparing for the holidays takes a whopping 38 hours of time.Who do you know that has an extra 38 hours in their month? Not me, that’s for sure.
So if you are feeling any sort of holiday stress/fatigue/burnout, know that you’re not alone, and that it doesn’t have to be this way. With that said, lets get into the practical stuff. Here are some tips to prevent (or at least reduce) the holiday stress:
Hello my wellness pals! Another month coming to an end today, is it just me or does time just move faster and faster every year? The holidays are in full swing, and as wonderful a time as that can be, it can also be quite a stressful time. During stressful times, it’s even more important to make wellness a priority in your life. In addition, during the holidays it can be a little easy to get swept up in what you want, what you don’t have, what you’re stressed about, what could be better, etc etc and forget everything you do have. Aka, everything in your life that you should be grateful for.
Hello my favorite peeps, and welcome back to this month’s first blog! Today is all about intellectual wellness. What is it, how are you doing in this area, and what can you do to increase your intellectual wellness? You might think this facet of wellness is less important than others (such as emotional or physical wellness). Think again!
It’s almost November! Aka, it’s almost the official start of the holidays. You know, that time of year where your wallet is stretched THIN and your social calendar is at max capacity. So I thought this was a fitting time to introduce one of the more controversial aspects of wellness (but in my opinion, still a key component of the 8 dimensional model); financial wellness. Ah yes, money. It’s something we all need, we all worry about, and we all think about. So why is it so hard to talk about?
That’s a good question.
Luckily – or maybe unluckily?- we don’t dance around touchy subjects here. We like to face them head on. Sorry, not sorry. So today, we’re going to talk about it. And we’re going to go over exactly what makes us financially well. Notice, I don’t say wealthy. Just, well.
Happy month of spooks! Am I the only full grown adult that loves a good Halloween movie and working through a pound of chocolate in one night? I choose to believe I’m not and that my kindred spirits are out there, don’t judge me.
Another week, another blog. We’re continuing our series on the 8 dimensions of wellness, which we kicked off previously by covering social wellness and physical wellness. Since this month is National Recovery Month, I wanted to talk about a dimension of wellness that is very closely related to substance abuse; emotional wellness.
September is a month that is near and dear to my heart for more reasons than just the return of the Pumpkin Spice Latte (though I’d be lying if I said that wasn’t a factor). September is National Recovery Month. National Recovery Month is “a national observance held every September to promote and support new evidence-based treatment and recovery practices, the nation’s strong and proud recovery community, and the dedication of service providers and communities who make recovery in all its forms possible. (Substance Abuse and Mental Health Services Administration, National Recovery Month 2022)”
Hello again, my peeps! You may remember last month we talked about the 8 dimensions of wellness. As a reminder, this refers to a theory about personal health and wellness that dictates that there are many factors that make it up, 8 to be exact. While there are other theories, we like this one the best because we feel it encompasses whole person wellness thoroughly while not overdoing it on the amount of “categories”.
In July, we covered social wellness, today I thought we’d continue the conversation by discussing physical wellness.
Have you ever woken up and went to grab your phone from your nightstand only to realize you can barely turn your head because your neck feels like it’s made out of cement? Not a great start to the day, to say the least, but alas it happens to the best of us. Due to today’s mostly sedentary lifestyles and the unfortunate (maybe fortunate?) fact that humans are imperfect and prone to wear and tear, we simply get achey sometimes. A stiff neck is a relatively common occurrence in individuals both with and without a history of injuries. However, there are a few things you can do to greatly reduce the occurrence of it in your life. Think of this blog as us sharing our secret sauce with you *wink*.
On-The-Go-Wellness subscribes to the theory (or rather – theories) of dimensional wellness: meaning wellness and personal “health” is like a tree, with many branches. A tree with no branches or a singular branch would look pretty weird, in fact, it probably would be sick or dying. On a less exaggerated note, that’s what I believe wellness is like. Without all of our branches growing and flourishing, our tree is not fully well.
Which is why we’re a chiropractic practice that talks about all parts of wellness with our patients. We’re invested in your personal wellness, not just your pain.
Hello again, my dears! Today I’m popping in to follow up on something we began discussing in June and then realized it was such an important (and lengthy) topic it deserved a two-part series; unhealthy coping mechanisms, their causes, and their alternatives.
As you probably know, June is LGBTQ (Lesbian, Gay, Bisexual, Transexual, and Queer) Pride Month! Here in Miami we have a great LGBTQ community full of influencers, activists, and just overall a vibrant and welcoming group of people.
To recap, in June we discussed unhealthy coping mechanisms and their potential causes. Some of the unhealthy mechanisms we covered were over/undereating, excessive alcohol consumption, impulse shopping, and watching too much tv. We explored how these habits had several potential causes in common. Often things like boredom, stress, depression, distress intolerance (feeling incapable of handling distressing feelings and looking to numb them),or lacking a sense of accomplishment/purpose can be responsible for some or all of your unhealthy habits rendering them unhealthy coping mechanisms.
As you probably know, June is LGBTQ (Lesbian, Gay, Bisexual, Transexual, and Queer) Pride Month! Here in Miami we have a great LGBTQ community full of influencers, activists, and just overall a vibrant and welcoming group of people.
However, new month, new you, right? So today we want to discuss the alternatives. The light side, so to say.
I’m willing to bet most of you who are reading this have heard about whiplash. In fact, you may even know someone who has experienced it themselves due to a traumatic injury. All too common and expected – whiplash is the most common injury in those who have suffered from car accidents, falls, and even turning their heads too quickly.
As you probably know, June is LGBTQ (Lesbian, Gay, Bisexual, Transexual, and Queer) Pride Month! Here in Miami we have a great LGBTQ community full of influencers, activists, and just overall a vibrant and welcoming group of people.
As long-time Miami citizens, we value everyone in our community and appreciate the unique experiences and strengths that every single person in our community brings to the table to make our home…home. With this, comes the unique struggles of minority communities (whether that be through sexual orientation, race, religion, or any other factor) that have also made our city their home, and the duty to stand with them, because they are an integral and irreplaceable part of our community. We feel the pain of our local community, and celebrate their wins as well.
This blog post is meant to honor our LGBTQ family, friends, and neighbors, and to reinforce that we are not only a part of the community, but we are also your allies. We want to take action during this Pride Month and beyond. Now, what can we do? As a business, and as medical practitioners? In my opinion, a lot.
And we’re back with more Mental Health Awareness content, just in time to close out the month. Today, I wanted to talk about something that doesn’t get talked about enough; struggling with mental health does NOT always look the same. It isn’t always obvious, and it doesn’t always look like someone crying and struggling to get out of bed. In reality, sometimes you don’t even know you’re struggling until you’re too far in.
So how can you catch yourself struggling before it gets bad? And what can you do about it? Take a look at your coping mechanisms. Be critical of the ways in which you seek joy, and spend your time, ask yourself if there’s anything you’re avoiding, ask yourself if you’re proud of your current habits. You may find that you’re utilizing unhealthy coping mechanisms, in which case it would be beneficial to dig deeper. Here are just some ways this can show up in your daily life:
Another year, another Mental Health Awareness Month (that’s May). While the observance doesn’t change, the ways in which we honor it do. In every season of life, and every year of our ever evolving world, mental health – and our experiences – evolve too. In 2022, the world is recovering from a devastating pandemic (that is not fully over, by the way), and dealing with a burnout epidemic as well as a change in the way the world views work.
The pandemic as well as new technology created a shift in the way we work; we work more, we work longer, and we often work from home. Current and recent world events have added stress, and new challenges to the way we maintain our mental health. It’s a hard world out there, and our mental health has suffered because of it. That’s just the hard reality.
So we have less time, more things to worry about, and in many cases less resources to care for ourselves. How can we prioritize our mental health? Here’s the thing; there are always things you can do to prioritize your mental health. Here are just a few small ways you can take action any day:
Work-life balance, burnout, and mental health have all been hot topics in recent years, especially with the pandemic and the resulting rise in remote work. While the flexibility to work from anywhere (or a hybrid schedule allowing some work from home days) is wonderful, it does come with its drawbacks. With remote work has come not only increased flexibility, but also decreased boundaries and work-life balance (for some, not all).
I believe that remote work is the future for many industries (though I can’t yet give you a spinal adjustment remotely – maybe one day), however I ALSO believe that work-life balance is not a goal to be achieved, or a nice to have, but a necessity. So here are 6 tips to ensure that you achieve and retain yours, so that you can be your best both in and out of work.
You might have heard your Uncle Charlie complaining about his “slipped disc.” While the term is incorrect and misleading, dear old Uncle Charlie is talking about none other than a herniated disc. An injury that, as chiropractors, we are far too familiar with. Let’s just say, we see this often.
This study says “the incidence of a herniated disc is about 5 to 20 cases per 1000 adults annually and is most common in people in their third to the fifth decade of life.”
So what exactly is a herniated disc?
Do you watch March Madness? Or partake in the festivities? If you do then you know how impressive those athletes are. The players have to have incredible physique capabilities to be able to play an entire game full of jumps, sharp twists and turns, sprinting, jogging…etc.
The Sports Science Exchange (from Gatorade Sports Science Institute – yep, that’s a thing) published a paper titled Physiologic Profile of Basketball Athletes detailing the “scientific data on structural and functional demands of elite basketball players to establish the physiological profile of successful athletes.” TLDR; these athletes must have high levels of strength, power and agility and perform most of their work at a high intensity. The demands that this puts on a body go beyond those of regular moderate exercise.
Which leads to my point; behind every great athlete MUST be a great recovery and preventative care program. Which is where we come in. Chiropractic care is beneficial for everyone, but certainly has extra advantages for athletes. Here are a select few:
Get it? Because chiropractors work with your back?
Anyway, February was Black History Month, in March the observance is Women’s History Month, where we take a special look at not only the contributions women have made throughout history, but in the field of medicine, particularly the field of chiropractic care. Because you know, we’re biased.
February is coming to a close, and with that so does black history month. We couldn’t end the month without giving some much needed and well-deserved attention to names that aren’t mentioned enough in the chiropractic field, as the discipline’s history is in large part interconnected with black history.
February is the month of hearts and love. Teddy bears, chocolate, flowers, and heart shaped gimmicks line the aisles at your neighborhood stores, happy couples are all over Instagram, and awareness campaigns are everywhere promoting American Heart Month.
Valentine’s day is about your loved ones, and American Heart Month is about, well, America’s heart health. However, interestingly, this year the National Heart, Lung, and Blood Institute centered their campaign around not everyone else’s hearts but your heart. Their page on the annual observance displays the headline
“When we take care of #OurHearts as part of our self-care, we set an example for those around us to do the same.”
This represents a welcome change in the marketing tactics that are being used during this month and it’s observances; the most important heart, your biggest valentine, will always be you.
Yes, this is a blog on self -care and self love in honor of the month of hearts. Mostly, it’s a blog on how to be the best you both in your relationships and for yourself.
Hey there, peeps! Happy tax season, am I right? Wrong. Taxes aren’t fun. Anyway, this blog has nothing to do with taxes, and everything to do with home care techniques that actually work. Honestly if you google “how to ___ at home” a million results will come up. Some reputable, some less than, and some…really not. I’m not here to tell you there are home techniques that can replace medical/chiropractic care. However, I WILL say that I recommend supplemental home techniques to almost every patient of mine in order to ensure they are getting the best results from their treatment and keep their body as healthy as can be. After all, coming in to see us once a month/week/etc is not a magic pill. We can help, but we need your help.
Don’t worry, we’re all friends here, so I’ll share my secrets with you.
Kidding, I’m not reinventing the wheel here. The home techniques I recommend are extremely simple. However, that doesn’t take away from their importance.
Here are my favorites:
Ragrets.
No, that’s not a typo. Please tell me you get the reference.
Anywho.
It’s January 1st…and you’ve got the hangover to end all hangovers. You think to yourself “well it’s a good thing I’m doing Dry January” or better yet “I’m NEVER drinking again.”
Sound familiar?
2022 is days away…and you know what a new year means. New year, new you, right? It’s the season of New Year’s Resolutions. I know there are many opinions on this New Year’s tradition. Some think New Year’s Resolutions are great; an opportunity for growth and self-improvement. Some think they’re a marketing ploy. Others think they are a fallacy which leads to disappointment and unmet goals.
The truth? The truth is…they’re all true. It just depends on YOUR mindset, and YOUR attitude. Personally, I can see all sides. I think marketers have a field day during this time of year. I also think that if there are things you want to change, it’s best to start with small actionable changes immediately instead of waiting for a big change at an arbitrary point in time. However, I also think the idea of a fresh start, a new season of hope, is a beautiful thing, and honestly can’t hurt.
So, if you want to make New Year’s Resolutions, girl have at it. Just hear me out first, so that you make the RIGHT ones.
Tis’ The Season
Christmas is this week!!! How is that even possible? I feel like just yesterday we were talking about how 2020 was **rough** and 2021 would be our year. Now, was it? I don’t know about you…but my 2021 felt like a bit of a 202o encore, so I’m not opposed to enjoying the holiday season with my loved ones and waving goodbye to 2021 and hello to 2022 (I feel old).
A key part of this season for me (and just about everyone else who’s lucky enough to be able to do so) is traveling. Going home to see your parents? Taking a trip out of sunny South Florida to see some snow? Wherever your holiday travels are taking you, don’t forget to take care of yourself. As wonderful as traveling can be, it can also be quite stressful and take a toll on your mind and body.
Nuff said. Let’s get into how to travel in style…Wellness Style that is. **Mic drop**
Happy late Thanksgiving you turkeys! Hopefully you’ve recovered from your food comas…I know I (barely) have. Thanksgiving is great for many reasons; good food, an excuse to eat ridiculous amounts of it, good company, a couple days off of work to relish in your loved ones and fall weather (or beach weather for those of us in Florida). However, I think we’re all guilty of forgetting what the holiday is really about; gratitude.
Thanksgiving in the United States is technically meant to celebrate the harvest and other blessings of the past year, and originated in 1621. You can read all about the history at history.com (figures).
Suffice it to say that it is a popular holiday with a great message, and a bit of a controversial history.
While I’m not here to undermine the controversial history and the very valid sentiments behind it, I also do like the holiday for what it’s become. It’s history may be tainted, but the message of being thankful for everything the previous year has brought and for everything we have is worthy of a celebration in my book.
I believe Thanksgiving sets the scene for a whole season of gratitude. Don’t let the gratitude die after your leftovers do. Trust me, you’ll be glad you didn’t.
Turns out Grandma may have been on to something when she swore her knees could sense a cold front or rain coming. There is conflicting research on the subject, but I am a big believer in looking at both research, and anecdotal evidence. Some research finds no link between weather and pain, while other studies find that joint pain and weather changes have a positive correlation. Anyone who’s ever met any grandparents (or others with joint pain from things like arthritis) knows the anecdotal evidence is there. SO what do we know about the relationship between weather and pain?
Spooky Season Isn’t Just About Ghosts
October is not only the month of spookiness and pumpkins. There’s also a less fun theme to the month. October is dubbed as National Depression and Mental Health Screening Month. This makes sense when you consider that World Mental Health Day is October 10th, Mental Illness Awareness Week runs October 3-9th, and National Depression Screening Day is October 7th.
Does this seem like overkill?
Think again. There are far scarier things than ghosts and monsters to think about this month.
Halloween isn’t the healthiest holiday. Who are are we kidding, it’s a holiday mostly centered around CANDY…it’s generally not even remotely healthy, and may leave you feeling guilt-ridden after your 27th mini Twix. What do you say we break that cycle? Why don’t we have a fun AND healthy Halloween? Here are 4 ways to make that happen:
As with most things in life (especially in this decade am I right), there will be those who agree with you, and those who really really disagree with you. Which is fine, everyone is entitled to their own opinion. However, a good rule of thumb is to be open-minded enough to at least hear what the other side has to say. What am I talking about? Get to the point? Okay here it is; even chiropractors face a lot of negativity from those who have certain ~*opinions*~ regarding our specialty.
There was a research article that was published last year about chiropractic care decreasing the need for opioids. Ever since I read this article this statistic stuck with me; people who saw a chiropractor were 64% less likely to use opioids than people who didn’t according to the journal Pain Medicine. 64%. Those are winning odds.
Why does it matter?
Have you ever had a goal so lofty you ended up doing nothing? Or a goal so small you put it off for what seemed like an unsensible amount of time? What’s the point of unnecessary deadlines? Why do people track their weight loss? All these questions relate back to one of my favorite concepts; SMART goals.
Like a good recipe a good goal is Specific, Measurable, Attainable, Relevant, and Time-Based. The best part about the SMART goals concept is that it’s applicable to just about any area of your life that you’d like to make changes in. It’s a framework, and frameworks are meant to be built on. For our purposes, let’s talk about how SMART goals can be utilized to improve your health.
Damned if you do…damned if you don’t. That’s life for you cupcake! Just kidding, kind of. Sometimes it feels that way though doesn’t it? For instance, strength/resistance training; it’s amazing for you, it’s arguably necessary, but what is up with all these sports injuries?? If it’s good for you, why do people get hurt so often?
It happens. All we can do is try our hardest to avoid these injuries and reap only the benefits of a challenging exercise regimen. Here’s a positive twist on sports injuries though: they’re preventable for the most part. Unlike a car accident or a bad fall, you can PLAN to avoid most sports injuries (not all, that’s just life, sorry) and in most cases, precautionary measures for those of us that aren’t competitive powerlifters or Olympians should be enough to keep us healthy and injury free.
So here are some of the most common strength training injuries and what you can do to prevent them:
We Chiros deal with the spine. It’s our bread and butter. The spine is composed of 33 bones called vertebrae. SO you can imagine that we’re pretty invested in bone health. Most people reach peak bone mass by age 30, and after that you’re losing more than you gain. By age 40, you’re losing bone mass. Which means, the younger you are the more time you have to set yourself up for success. While we all eventually lose bone mass, the more you accumulate, when young, the better protected you are against osteoporosis and fractures.
Here’s a fact: wellness does not just mean you’re physically healthy. You know how when someone says “how are you?” you don’t reply “I’m in shape!”? What do you say instead? Probably “I’m great/good/fine”, or… “I’m well.” Because wellness, and BEING well is about more than just your cardiovascular health and your waistline.
Mindfulness and meditation are not synonymous.
Surprise! Mindfulness is defined as “the mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and body sensations” by the Oxford Dictionary.
Meditation, on the other hand, is defined as “Thinking deeply or focusing one’s mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation.”
Let’s get right to the point today: there are SO many myths about the chiropractic field. I love my profession, but I don’t love the lack of education and the bad rep it can sometimes get. There are several myths, but these are three that just need to be addressed.
The spread of misinformation that has occurred actively contributes to preventing people who could benefit greatly from chiropractic care from getting the help they need and instead turning towards medication, drugs or surgery (treating the symptom not the problem) or staying in pain. So, let’s get into busting these myths.
Through the years we’ve met with a lot of patients, with a lot of different reasons for coming in to see us. However, over time some patterns have definitely stood out and led us to identifying the top five most common reasons for patients coming in. So why share this?
We love our patients, and we love treating them. However, ultimately we want you to be informed, and not in pain. Some things are preventable, some are not. For the preventable, we want you to know what to do (or what not to do) so that it doesn’t happen to you. For the unpreventable-because let’s face it, sometimes life just happens-we at least want you to know that we’re here for you.
Spring cleaning season is upon us! Do you know what this means? It’s the season of moving, helping friends move, rearranging your living room on a whim, throwing out the clutter in your life, and introducing new clutter (I’m just being honest…did you really need that new pair of shoes?). HOWEVER, just because it’s the season of “out with the old, in with the new” doesn’t mean you get to just throw out your health and forget all those healthy habits you try to stick to the rest of the year.
One of the most common reasons we see patients are sports injuries, including weightlifting. Spring cleaning can be similar to this and other sports because it often involves heavy things being lifted and moved, which often leads to injuries, and leads YOU into our office! This certainly does not have to be the case (the injuries part, we can’t do much about the rest). Lifting things properly is easy if you remember a few key components.
Have you ever had an experience with a medical professional that made you seriously question if they actually went to medical school? I have, and it’s scary to say the least! There are also the ones that make you feel like a hamburger someone just ordered in the McDonald’s drive through; slapped together between two previously frozen and extremely standardized buns and out the window (or door, in your case, hopefully).
Simply having a degree and complying with the laws of the profession required to practice does not make a medical professional truly good at what they do. Us chiropractors are no exception.
They say to write what you know, so I want to tell you 5 things that separate a good chiropractor, from an average, or even bad one. However, I’d like to think these things apply to most medical professionals, and can help you evaluate most of your medical visits, and whether or not it’s a place you’d like to go back to! These are things a good chiropractor will always do.
Spring cleaning is all about getting rid of the gunk in your life…the unneeded and unused, the things that are cluttering your life and maybe even taking away from it. It’s about cleaning those hard to reach spots and often neglected areas. In a way, it’s about how the seemingly insignificant actually is significant, because when it’s gone/clean/taken care of you feel so much better.
If your body is your temple…well, then your temple needs some spring cleaning. This season, let’s look into the tiny seemingly insignificant things that may be building up, and what you can do instead.
Here are just some of the things you can do to spring clean your wellness this season:
Have you ever made up your mind to lose 20 pounds/go to the gym five times a week/some other ambitious goal and totally failed? We’ve all been there (unfortunately).
I’m here to tell you a secret: it doesn’t have to be this way, and it isn’t you that’s failing, it’s the way you’re going about setting your goals; your system is flawed.
Do you have back pain? Put the tylenol down and let’s do something about it. Something being yoga! It’s a win-win. Good for your mind, and good for your body.
Gone are the days of our very own desk and expensive office chair, double monitor setup, and subpar coffee all courtesy of our office facilities. Enter; the work-from-home era. Where the coffee is better, but the equipment is…probably not ideal.
Unless you’re one of those super prepared people with a sophisticated home office, then woohoo for you. But the rest of us have to work with what we’ve got. We’ve got your back (ha, see what we did there?).
Do you feel like you struggle to eat healthy for breakfast and have trouble choosing what to eat?
It is not a myth that breakfast really is the most important meal of the day. It sets the tone for the rest of your day and starting it with processed, high-sugar foods is a recipe for disaster.
Fortunately, I’ve outlined 8 breakfast items that you can choose to begin each day as healthy as possible. Then you’ll be set up for a successful day ahead!
What does being healthy mean to you? We’re all aware by now, especially during these times of Covid-19, just how important our health truly is.
Living a healthy lifestyle isn’t always easy, given our busy, stress filled lives. Fortunately, I’ve outlined 5 simple ways to improve your health overall that you can start implementing today!
We call it living the DREAM: Diet, Rest, Exercise, Alignment and a positive Mental attitude! If you can master all 5 of these (or just start adding small piece of them), you’ll be on your way to a healthier you!
It’s no secret that teachers are the foundation of learning for our children. They work tirelessly to create a safe, healthy environment for our children each and every day (whether it be virtual at this moment or in the physical classroom).
They’re usually in the classroom early setting things up and stay late long after the kids have gone home. The long hours and true effort (not just physically, but emotionally) given by teachers is truly admirable.
With all the giving that teachers do on a daily basis, the last thing that they’re thinking about is their spines! Fortunately, chiropractic care can help teachers become the healthiest versions of themselves, in many different ways. We’ve highlighted the top 4 for you here:
We all know a healthy diet and exercise are the keys to losing weight. Fortunately, we’re not here to bore you with that same redundant speech.
We’ve put together 5 secret foods or extra boosts that will help kick start and prolong your weight loss journey! This info is not just so you can lose those extra pounds, but so you can keep them off for good and live a long, healthy life!
STRESS! This is the number one word we hear in our office this year (besides neck pain, back pain and headaches, of course). It’s obvious that 2020 was beyond challenging for all of us in different ways, and it really is starting to affect our health both mentally and physically.
Long term high stress environments have been researched to drastically affect our health, from raising blood pressure, to weight gain and so much more.
The following are 5 signs that you’re way too stressed along with simple soultions to decrease that stress in your life!
Do you have back pain or would like to prevent from ever feeling any?
Are you desk bound throughout the day at home or at the office?
If you’re sitting at a desk all day, then you obviously need to be doing it PROPERLY! You may not realize it now, but after YEARS of sitting at your desk with poor posture you’ll more than likely suffer some health issues along the way.
Poor posture has been linked to neck pain, headaches, back pain, cardiovascular disease, obesity, diabetes, cancer, reduced energy, increased stress and even premature death.
The first thing I do with my patients when they’re in my office is request a photo of their workstation so we can modify things properly to meet their needs. DO NOT adjust to your desk, ADJUST your desk to YOU!
The following are 5 easy tips to help prevent you from ever having back pain desk while sitting at a desk!
Sadly, we see it every single day in our office…young children coming in with back pain and neck pain like never before. This is large in part because they’re spending ENTIRELY too much time on mobile phones and tablets.
In a study performed at Shriner’s Hospital, 57% of the 648 tested children had back pain that paralleled those in the adult population! This back pain is largely due to the amount of time spent on computers, tablets and mobile phones and it’s starting at a very young age.
“Your Body Is Not Amazon Prime. It Takes More Than Two Days To Heal.”
The number one question patients always want to know when coming to the office, other than what the diagnosis is, is how long will it take them to get back to their regular life?
Fortunately, we’ve got you covered with all the answers, but you may not 100% love to hear all of them.
Sleep. Just writing this word makes me feel like crawling into a cozy bed and taking an afternoon siesta. Yet, it’s estimated that 70 million Americans have sleep related problems, regardless of age or socioeconomic class.
So, what’s the deal? Why are so many people sleep deprived? I may not have all the answers to exactly why, but I’m here to give you 10 tips that hopefully will not only help you fall asleep faster, but also stay asleep!
What do you drink when your thirsty? With the holidays just around the corner, you may be looking to save a few calories to avoid packing on some extra pounds.
Fortunately, we’ve got you covered on what to drink and what to avoid. This also includes alcohol, coffee and tea! Cheers!
‘Text-HUH?!? Yup, ‘Text Neck’ is apparently a ‘thing’ and it has been for many years. ‘Text Neck’ or ‘Tech Neck’ both refer to the head and spine position (posture) we have while staring down at our mobile devices.
You know that ‘zombie’ posture you see when a herd of people are walking across the street, all staring straight down at their phones to make sure their Instagram photo is getting the proper amount of likes?
Ring a bell?! Yup, it should, because this is the direction as a world society we are rapidly heading towards in regards to mobile technology. Scary stuff.
I think most of us would rather give up a kidney than our mobile device, it’s literally one of the most expensive and important items we own. Pretty soon, there will be a new experimental procedure to surgically attach your smartphone to your hand LOL. No but seriously, I think that’s in the works.
So what is there to know about ‘Text Neck’? Well, I’m here to tell you 3 cold hard facts about ‘Text Neck’ that you probably had no clue about…
Back Pain…if you’ve had it, you know that it can truly be debilitating! An estimated 8 out of 10 people will experience it at some point in their lives.
I’ve outlined three habits that you NEED to break in order to reduce or prevent back pain and I have a feeling that they’re not exactly what you’re expecting.
Stress is defined as ‘A state of mental or emotional strain or tension resulting from adverse or demanding circumstances.’ Yet, it is SO much more than that. The way stress affects the body can be detrimental and we see it every day with our patients (especially since Covid-19 reared its ugly head).
We often see patients who aren’t improving 100% with their treatment because of the intense amount of stress that affects them in their day-to-day lives.
So just how much can stress affect your body?
Do You Feel Like You’re Always Searching For The BEST PILLOW For Your Neck Pain?!
Below, we discuss the only pillow that we recommend for our patients and it’s the one we’ve personally used for the last 10 years.
Good posture is not easy. In fact, it seems down right almost impossible to have it nowadays with all the time spent on computers, cell phones and tablets.
Luckily, we’re here to help with 5 easy ways to improve your posture…and they’re so simple, you’ll be able to easily do them every day!
Since Covid-19 hit and basically made 2020 turn completely upside down, we’ve had some seriously stressed patients that are in a lot of back/neck pain in our office. After just a few weeks, Dr. Josh and I noticed the SAME PATTERN in all our patients’ complaints…they were all working from home!
Dr. Josh and I got together this week to outline 5 things that every single person that is working from home needs to be doing, every single day.
I’m sure we can all agree that our immune system is of utmost importance, now more than ever. We know the basics that a healthy diet and exercise help boost our immune systems. What we’re often blissfully unaware of is the little things that we do each day that contribute to lowering our immune systems.
Dr. Josh and I got together to bring you 7 simple things that, if changed, will help keep your immune systems stronger than Superman (or Superwoman).
Ohmmmmmmmmm. What do you think of when you think of yoga? Do you think of exercise, stretching, meditation, peace, voodoo?
I’m here to fill you in on 5 things you didn’t know about yoga that’ll make you hop into a downward dog right away!
Have you ever considered going to a chiropractor? Maybe you heard great things from a friend or family member but are a bit hesitant for one reason or another?
Dr. Josh and I got together to help put your mind at ease and teach you just how amazing chiropractic really is!
Patients, friends and family constantly ask us what the BEST back brace is to improve posture.
There’s always someone coming out with the newest brace or device to wear to help you sit properly and we’ve researched them all, thoroughly.
We’ve got you covered on which one is the BEST back brace for your posture…
Are you trying to lose weight but really struggling or maybe you’ve hit a plateau and can’t seem to shed off those extra 5-10 pounds?
Dr. Josh and I got together to research and provide you with 10 extra tips for weight loss that will surely help you reach and maintain your goals!
How do you feel about your posture? With today’s world always being on computers, phones and tablets, our posture is taking a serious beating.
The average person now spends approximately 10 Hours a day sitting! Not only is slouching making you look unconfident and less attractive, it’s actually affecting your health as well.
Dr. Josh and I have outlined 5 ways that posture can affect your health, and how to help!
Have you been diagnosed with Degenerative Disc Disease? Sometimes the diagnosis can be quite scary, especially if you’re in a lot of pain and the degeneration is quite severe.
Dr. Josh and I have been treating patients for years and we’re here to tell you that THERE IS HOPE! We’ve seen SO many patients who were told that surgery was their only answer.
After committing to one or more of the following alternative therapies, they’re living pain free, happy lives now!
We’ve outlined 5 natural treatments to help decrease pain from Degenerative Disc Disease and prevent further wear and tear on your spine.
Do you have lower back pain or sciatica? It’s been estimated that 80% of the population will experience lower back pain at some point in their lives and over 3 million cases of sciatica are reported yearly in the USA.
Dr. Josh and I have put together 8 VITAL stretches that will surely help you with your lower back pain/sciatica or simply prevent the pain from showing up in the first place!
Do note that if you just hurt your back recently, sometimes stretching can worsen things or if you perform these stretches and feel intense pain, then you need to seek professional help with the issue. It’s always best to seek help from a chiropractor or physical therapist, as there may be something else going on. Be smart and listen to your body!