wellness blog

Welcome to National Correct Posture Month!
Chiropractic
Dr. Nichole A. Walz

Welcome to National Correct Posture Month!

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.

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Gardening Without the Aches: Tips for Back-Friendly Gardening
Uncategorized
Dr. Nichole A. Walz

Gardening Without the Aches: Tips for Back-Friendly Gardening

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.

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Chillin’ Out: Relaxation Techniques for a Healthy Spine
Chiropractic
Dr. Nichole A. Walz

Chillin’ Out: Relaxation Techniques for a Healthy Spine

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.

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Spring into Motion: Exercises for back
Back Pain
Dr. Nichole A. Walz

Spring into Motion: Exercises for back pain

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.

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National Nutrition Month: Eating for a Healthy Spine
Wellness
Dr. Nichole A. Walz

National Nutrition Month: Eating for a Healthy Spine

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!

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American Heart Health Month: Caring for Your Heart from Every Angle
Wellness
Dr. Nichole A. Walz

American Heart Health Month: Caring for Your Heart from Every Angle

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!

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Couples that Adjust Together, Stay Together!
Wellness
Dr. Nichole A. Walz

Couples that Adjust Together, Stay Together!

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:

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Winter Wellness Tips: Combatting Seasonal Aches and Pains
Wellness
Dr. Nichole A. Walz

Winter Wellness Tips: Combatting Seasonal Aches and Pains

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.

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Embracing Wellness: Why We Choose Dry January Every Year
Wellness
Dr. Nichole A. Walz

Embracing Wellness: Why We Choose Dry January Every Year

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!

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Ho-Ho-Healing: Why Santa Claus Needs a Trip to the Chiropractor
Chiropractic
Dr. Nichole A. Walz

Ho-Ho-Healing: Why Santa Claus Needs a Trip to the Chiropractor

‘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.

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Aligning Your Wellness: A Chiropractic Guide to Reflecting and Goal Setting
Chiropractic
Dr. Nichole A. Walz

Aligning Your Wellness: A Chiropractic Guide to Reflecting and Goal Setting

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.

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Navigating the Holiday Season Pain-Free: Your Comprehensive Guide to Maintaining Spinal Health in November
Chiropractic
Dr. Nichole A. Walz

Navigating the Holiday Season Pain-Free: Your Comprehensive Guide to Maintaining Spinal Health in November

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!

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4 Red Flags to Watch For in A Chiropractor
Chiropractic
Dr. Nichole A. Walz

4 Red Flags to Watch For in a Chiropractor

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:

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National Yoga Month: Yoga for the Sedentary Office Worker
Yoga
Dr. Nichole A. Walz

National Yoga Month: Yoga for the Sedentary Office Worker

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.

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Celebrating National Recovery Month: How Chiropractic Care Supports Addiction-Free Healing
Wellness
Dr. Nichole A. Walz

Celebrating National Recovery Month: How Chiropractic Care Supports Addiction-Free Healing

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.

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Starting Them Young: Teaching Kids the Whole Wellness Package
Wellness
Dr. Nichole A. Walz

Starting Them Young: Teaching Kids the Whole Wellness Package

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.

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Aging Gracefully: How Chiropractic Care Supports Senior Health
Chiropractic
Dr. Nichole A. Walz

Aging Gracefully: How Chiropractic Care Supports Senior Health

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’!

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Our Story
Wellness
Dr. Nichole A. Walz

Our Story

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.

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Get Your Knead on with the Graston Technique
Chiropractic
Dr. Nichole A. Walz

Get Your Knead on with the Graston Technique

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.

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Cracking the Code: How Chiropractic Care Can Help With Headaches
Chiropractic
Dr. Nichole A. Walz

Cracking the Code: How Chiropractic Care Can Help With Headaches

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.

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Healthcare As A Team Effort
Chiropractic
Dr. Nichole A. Walz

Health Care As A Team Effort

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.

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When Stress Manifests in the Body
Mental Health
Dr. Nichole A. Walz

When Stress Manifests In the Body

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!

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Why Not All Stress Is Bad
Mental Health
Dr. Nichole A. Walz

Why Not All Stress Is Bad

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!

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Stress Management Month: 4 Tips for Coping with Stress
Wellness
Dr. Nichole A. Walz

Stress Management Month: 4 Tips for Coping with Stress

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!

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Taking Control of Your Health: It’s Not About Luck
Wellness
Dr. Nichole A. Walz

Taking Control of Your Health: It’s Not About Luck

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.

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Occupational Wellness
Wellness
Dr. Nichole A. Walz

The 8 Dimensions of Wellness: Occupational Wellness

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.

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What Self Love Really Means
Wellness
Dr. Nichole A. Walz

What Self Love Really Means

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.

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The Secret to Success: Identity Change and Behavior Change
Wellness
Dr. Nichole A. Walz

The Secret to Success: Identity Change and Behavior Change

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.

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The 8 Dimensions of Wellness: Spiritual Wellness
Wellness
Dr. Nichole A. Walz

The 8 Dimensions of Wellness: Spiritual Wellness

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.

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5 Non Boring Wellness Gift Ideas
Wellness
Dr. Nichole A. Walz

The Ultimate Guide to (Non Boring) Wellness Gifts and 5 Ideas

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.

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How to Avoid Fatigue During The Holidays
Mental Health
Dr. Nichole A. Walz

How To Avoid Fatigue During The Holidays

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:

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Wellness and Gratitude: A Positive Correlation
Wellness
Dr. Nichole A. Walz

Wellness and Gratitude: A Positive Correlation

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.

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On The Go Wellness Chiropractor Miami: The 8 Dimensions of Wellness: Intellectual Wellness
Wellness
Dr. Nichole A. Walz

The 8 Dimensions of Wellness: Intellectual Wellness 

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!

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On The Go Wellness Chiropractor Miami: The 8 Dimensions of Wellness: Financial Wellness
Wellness
Dr. Nichole A. Walz

The 8 Dimensions of Wellness: Financial Wellness

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.

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On The Go Wellness Chiropractor Miami: The 8 Dimensions of Wellness: 3 Spooky Truths
Chiropractic
Dr. Nichole A. Walz

3 Spooky Truths About Missing the Chiropractor

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.

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On The Go Wellness Chiropractor Miami: The 8 Dimensions of Wellness: Emotional Wellness
Wellness
Dr. Nichole A. Walz

The 8 Dimensions of Wellness: Emotional Wellness

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.

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On The Go Wellness Chiropractor Miami: The 8 Dimensions of Wellness: National Recovery Month
Mental Health
Dr. Nichole A. Walz

National Recovery Month: 5 Ways for You or Your Loved One to Keep Your Head Up in Recovery

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)”

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On The Go Wellness Chiropractor Miami: The 8 Dimensions of Wellness: Physical Wellness
Wellness
Dr. Nichole A. Walz

The 8 Dimensions  of Wellness: Physical Wellness

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.

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On The Go Wellness Chiropractor Miami: Stiff Neck Problems
Neck Pain
Dr. Nichole A. Walz

Stiff Neck Problems

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*.

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On The Go Wellness Chiropractor Miami: Social Wellness
Wellness
Dr. Nichole A. Walz

Social Wellness

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.

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On The Go Wellness Chiropractor Miami: Herniated Discs-Coping Mechanisms-Part 2
Mental Health
Dr. Nichole A. Walz

Coping Mechanisms: Part II

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.

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On The Go Wellness Chiropractor Miami: Whiplash 101
Chiropractic
Dr. Nichole A. Walz

Whiplash 101

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.

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On The Go Wellness Chiropractor Miami: Pride Month in the Chiropractic Field
Chiropractic
Dr. Nichole A. Walz

Pride Month in the Chiropractic Field 

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.

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On The Go Wellness Chiropractor Miami: Herniated Discs-Coping Mechanisms-Part 1
Mental Health
Dr. Nichole A. Walz

Coping Mechanisms: Part One

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:

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On The Go Wellness Chiropractor Miami: Herniated Discs-5 Ways To Prioritize Mental Health
Mental Health
Dr. Nichole A. Walz

5 Small Ways to Prioritize Your Mental Health 

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:

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On The Go Wellness Chiropractor Miami: Herniated Discs-6 Tips On Achieving Work Life Balance
Wellness
Dr. Nichole A. Walz

6 Tips on Achieving Work Life Balance

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.

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On The Go Wellness Chiropractor Miami: Herniated Discs-The Low Down
Chiropractic
Dr. Nichole A. Walz

Herniated Discs: The Lowdown

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?

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On The Go Wellness Chiropractor Miami: 3 Benefits of Chiropractic Care for Athletes
Chiropractic
Dr. Nichole A. Walz

3  Benefits of Chiropractic Care for Athletes 

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:

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On The Go Wellness Chiropractor Miami: The Women Who Had Your Back
Wellness
Dr. Nichole A. Walz

The Women Who Had Your Back

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.

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On The Go Wellness Chiropractor Miami: 4 Black Names in the Chiropractic Field
Chiropractic
Dr. Nichole A. Walz

4 Historic Black Names in the Chiropractic Field and A Message

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.

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On The Go Wellness Chiropractor Miami: What Do Valentines Day and Coronary Heart Disease Have in Common
Wellness
Dr. Nichole A. Walz

What Do Valentines Day and Coronary Heart Disease Have in Common?

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.

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On The Go Wellness Chiropractor Miami: 6 Home Techniques That Make Our Job Easier, and You Happier
Wellness
Dr. Nichole A. Walz

6 Home Techniques That Make Our Job Easier, and You Happier 

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:

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On The Go Wellness Chiropractor Miami: To Imbibe or Not To Imbibe
Wellness
Dr. Nichole A. Walz

To Imbibe Or Not To Imbibe

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?

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On The Go Wellness Chiropractor Miami: The Only Resolutions You'll Need This New Year
Wellness
Dr. Nichole A. Walz

The Only Resolutions You Need This New Year

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.

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On The Go Wellness Chiropractor Miami: How to Stay WELL This Holiday Season
Wellness
Dr. Nichole A. Walz

How To Stay WELL This Holiday Season

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**

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On The Go Wellness Chiropractor Miami: The Science of Gratitude
Wellness
Dr. Nichole A. Walz

The Science of Gratitude

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.

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On The Go Wellness Chiropractor Miami: Weather Changes and Pain
Wellness
Dr. Nichole A. Walz

Weather Changes and Pain

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?

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On The Go Wellness Chiropractor Miami: October is National Depression and Mental Health Screening Month
Wellness
Dr. Nichole A. Walz

October is National Depression and Mental Health Screening Month

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.

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On The Go Wellness Chiropractor Miami: 4 Tips and Tricks for a Healthy Halloween
Wellness
Dr. Nichole A. Walz

4 Tips and Tricks For a Healthy Halloween

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:

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On The Go Wellness Chiropractor Miami: The Research Behind Chiropractic Care
Chiropractic
Dr. Nichole A. Walz

The Research Behind Chiropractic Care

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.

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On The Go Wellness Chiropractor Miami: Our Why
Chiropractic
Dr. Nichole A. Walz

Our Why

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?

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On The Go Wellness Chiropractor Miami: Setting SMART Goals to Improve Your Health
Wellness
Dr. Nichole A. Walz

Setting SMART Goals to Improve Your Health

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.

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On The Go Wellness Chiropractor Miami: The Most Common Strength Training Injuries and How to Avoid Them- Part 1
Back Pain
Dr. Nichole A. Walz

The Most Common Strength Training Injuries & How to Avoid Them: Part 1

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:

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On The Go Wellness Chiropractor Miami: Tips To Keep Your Bones Healthy
Wellness
Dr. Nichole A. Walz

Tips To Keep Your Bones Healthy

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.

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On The Go Wellness Chiropractor Miami: Wellness Does Not Equal Physical Health
Wellness
Dr. Nichole A. Walz

Wellness Does Not Equal Physical Health

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.

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On The Go Wellness Chiropractor Miami: How To Practice Mindful Meditation
Wellness
Dr. Nichole A. Walz

How To Practice Mindfulness Without Meditation

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.”

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On The Go Wellness Chiropractor Miami: Chiropractic Myths Busted
Chiropractic
Dr. Nichole A. Walz

Chiropractic Myths-Busted!

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.

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On The Go Wellness Chiropractor Miami: The 5 Most Common Reasons To See A Chiropractor
Chiropractic
Dr. Nichole A. Walz

The 5 Most Common Reasons To See A Chiropractor

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.

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On The Go Wellness Chiropractor Miami: How To Lift Those Moving Boxes Correctly
Back Pain
Dr. Nichole A. Walz

How To Lift Those Moving Boxes Without Breaking Your Back

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.

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On The Go Wellness Chiropractor Miami: 5 Things a Good Chiropractor Always Does
Chiropractic
Dr. Nichole A. Walz

5 Things A Good Chiropractor Always Does

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.

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On The Go Wellness Chiropractor Miami: Spring Clean Your Wellness-6 Habits To Break
Wellness
Dr. Nichole A. Walz

Spring Clean Your Wellness: 6 Bad Habits to Break

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:

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On The Go Wellness Chiropractor Miami The Ultimate Guide To Creating Healthy Habits That Last
Wellness
Dr. Nichole A. Walz

The Ultimate Guide To Creating Healthy Habits That Last

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.

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On The Go Wellness Chiropractor Miami Ergonomics Tips When Working From Home
Work From Home
Dr. Nichole A. Walz

Ergonomics Tips When Working from Home

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?).

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On The Go Wellness Chiropractor Miami 8 Healthy Breakfast Choices
Diet
Dr. Nichole A. Walz

8 Healthy Breakfast Choices to Start Your Day Off Right

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!

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On The Go Wellness Chiropractor Miami 5 Ways To Live Healthier Every Single Day
Wellness
Dr. Nichole A. Walz

5 Ways to Live Healthier Every Single Day

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!

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On The Go Wellness Chiropractor Miami How Can Teachers Benefit From Chiropractic Care
Wellness
Dr. Nichole A. Walz

How Can Teachers Benefit from Chiropractic Care

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:

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On The Go Wellness Chiropractor Miami 5 Secret Foods To Losing Weight
Diet
Dr. Nichole A. Walz

5 Secret Foods to Losing Weight

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!

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On The Go Wellness Chiropractor Miami 5 Signs You're Way Too Stressed
Wellness
Dr. Nichole A. Walz

5 Signs You’re WAY Too STRESSED

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!

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On The Go Wellness Chiropractor Miami 5 Easy Ways To Prevent Back Pain While Sitting At A Desk
Back Pain
Dr. Nichole A. Walz

5 Easy Ways To Prevent Back Pain While Sitting At A Desk

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!

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On The Go Wellness Chiropractor Miami Limit Your Child's Screen Time to Save Their Spine
Posture
Dr. Nichole A. Walz

Why Limiting Your Child’s Screen Time Will Save Their Spine

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.

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On The Go Wellness Chiropractor Miami How Long Will It Take For Me To Heal
Back Pain
Dr. Nichole A. Walz

How Long Will It Take for Me to Heal?

“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.

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On The Go Wellness Chiropractor Miami 10 Tips for the Best Nights Rest
Wellness
Dr. Nichole A. Walz

10 Tips for the BEST Nights Rest

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!

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On The Go Wellness Chiropractor Miami Healthy Drink Choices
Diet
Dr. Nichole A. Walz

Healthy Drink Choices

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!

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On The Go Wellness Chiropractor Miami 3 Things You Didn't Know About Text Neck
Neck Pain
Dr. Nichole A. Walz

3 Things You Didn’t Know About ‘Text Neck’

‘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…

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On The Go Wellness Chiropractor Miami 3 Habits to Break to Help Your Back Pain
Back Pain
Dr. Nichole A. Walz

3 Habits To Break To Help Your Back Pain

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.

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On The Go Wellness Chiropractor Miami 3 Ways Stress is Affecting Your Body
Wellness
Dr. Nichole A. Walz

3 Ways Stress is Affecting Your Body

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?

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On The Go Wellness Chiropractor Miami The Best Pillow For Neck Pain
Neck Pain
Dr. Nichole A. Walz

The BEST Pillow for Neck PAIN

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.

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On The Go Wellness Chiropractor Miami 5 Easy Ways To Improve Your Posture
Posture
Dr. Nichole A. Walz

5 Easy Ways to Improve Your Posture

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!

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On The Go Wellness Chiropractor Miami 5 Things You Must Be Doing If You Are Working From Home
Wellness
Dr. Nichole A. Walz

Working From Home? 5 Things You MUST Be Doing 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.

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On The Go Wellness Chiropractor Miami 7 Things That Are Weakening Your Immune System
Wellness
Dr. Nichole A. Walz

7 Things That Are Weakening Your Immune System

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).

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On The Go Wellness Chiropractor Miami 5 Things You Didn't Know About Yoga
Yoga
Dr. Nichole A. Walz

5 Things You Didn’t Know About Yoga

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!

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On The Go Wellness Chiropractor Miami 10 Things You Didn't Know About Chiropractic Care
Chiropractic
Dr. Nichole A. Walz

10 Things You Didn’t Know About Chiropractic Care

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!

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On The Go Wellness Chiropractor Miami Best Back Brace for Posture
Posture
Dr. Nichole A. Walz

The Best Back Brace For Posture

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…

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On The Go Wellness Chiropractor Miami 10 Weight Loss Tips That Work
Weight Loss
Dr. Nichole A. Walz

10 Weight Loss Tips That Work

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!

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on the go wellness chiropractor miami 5 ways your posture is affecting your health
Posture
Dr. Nichole A. Walz

5 Ways Your Posture Is Affecting Your Health

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!

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on the go wellness chiropractor miami 5 natural treatments for degenerative disc disease
Back Pain
Dr. Nichole A. Walz

5 Natural Treatments for Degenerative Disc Disease

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.

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on the go wellness chiropractor miami 8 stretches to help sciatica
Back Pain
Dr. Nichole A. Walz

8 Stretches To Help Sciatica

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!

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