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3 Important Tips For Beginning A New Fitness Plan

3 Important Tips For Beginning A New Fitness Plan

One of the most popular resolutions every year is to get in shape. Taking your physical health seriously has many benefits, including having more energy, boosting your mental health, less risk of chronic illness and being able to sleep better. While your newfound dedication to physical health is exciting, it’s important to check with your doctor before beginning any new exercise plan. After that check-up, here are a few tips to help you get started and stick with your goals.

Slow and Steady

Remember the old story of the tortoise and the hare? It’s as true today as it ever was. If you used to go to the gym two days per week and try to change that to five days a week immediately, you’re less likely to stick with it and can soon be discouraged. This can lead to a backslide. Starting with small goals will help keep you motivated. Instead of planning to double or triple your exercise time, don’t put a number on it. The goal could be to increase your workout time or to exercise more frequently. And when you meet your goal, reward yourself with a hot bath or even some time alone with a book.

Stay Hydrated

Drinking non-carbonated and non-caffeine fluids throughout the day, even during rest days, is key to maintaining healthy hydration levels. When you go for your workout, be sure to bring along a water bottle and drink in between sets. This will help you maintain optimal performance, especially when exercising in warm temperatures. And most importantly, hydrating after your workout can help you recover faster and be ready for your next workout.

Listen To Your Body

You’ve heard about playing through the pain? It’s not a good idea. You will be sore when starting or stepping up an exercise plan. Muscle soreness is to be expected, and the best treatment is to keep those muscles warm and moving. But pain is different than soreness. Talk with your doctor or chiropractor for tips to help with your pain so you don’t run the risk of a more serious injury. Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center are experienced in working with athletes and other physically active people to help them achieve their goals. They will use adjusting techniques and rehabilitative exercises that focus on the fascia, or the soft connective tissues between your muscles to keep you moving. To schedule an appointment at Live Well Chiropractic Center, email us at or call at 513-285-7682. And be sure to check us out on FacebookTwitter, and LinkedIn for our latest updates and tips!

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5 Tips For Better Nutrition

5 Tips For Better Nutrition

Whether you’re looking to lose weight or eat more healthily in the new year, nutrition is a key component to your overall health and well-being. Nutrition is more than following a diet. The d-word is misleading and makes some people immediately make a grab for the French fries. Eating for nutrition is a lifestyle, and it’s one that is easier to follow by incorporating small changes over a period of time. Here are a few tips to help:

Track What You Eat

For one week before focusing on your nutrition, make no changes to your normal foods and drinks and keep a diary of everything you put in your mouth. SparkPeople and other free apps are great tools to track your current nutrition. After a week, you’ll be able to see not only how many calories you’re averaging, but also which nutrients you may be lacking. This will help you know what to look for, and how many empty calories (calories with no nutritional benefit) you consume.

Minimize Sugar

Sugary drinks are among the worst things you can put in your body. Sugary drinks are associated with obesity, type 2 diabetes, heart disease and many other health problems. They’re also the source of many empty calories. If you’re used to adding sugar to your coffee or tea, try reducing the amount you use before giving it up altogether. If you drink a lot of soda, transition to flavored sparkling water before transitioning to water with lemon or berries. Sugar can be a strong addiction, so if you try to cut it out too fast you could end up with side effects including increased cravings and mood issues.

Watch Your Gut Health

The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. Probiotic yogurt and sauerkraut contain probiotics, but if you don’t enjoy the taste of these items, talk with your doctor about taking an over-the-counter supplement. Also, be sure to eat plenty of fiber, which stimulates your gut health. According to the American Heart Association, the daily value for fiber is 21-38 grams per day on a 2,000-calorie diet for adults, depending on gender and age.

Eat A Rainbow

In general, the more varied colors of food you eat, the better it is for your health. If you had blueberries as part of your breakfast, have a green salad as part of your lunch, snack on raw carrots and enjoy grilled red peppers as part of your dinner. Thinking of the colors in a rainbow will help you determine which nutrients can be added to your meals.

Meal Prep

It’s easier to keep track of your nutrition and avoid preservatives when you eat at home, but some days you just want something fast. Taking a few hours to meal prep on your days off work helps ensure nutritious food is just as quick to prepare as driving to a fast-food restaurant. Stock up on glass storage containers and prep a week’s worth of salad ingredients washed and cut fruit and vegetables, and grilled chicken or turkey breasts cut into cubes or slices. Also, place serving-sizes of nuts and other snacks into Zip-loc bags. With the work done in advance, you’ll be less likely to fall back into bad habits.

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center knows that nutrition is a huge part of your overall health and well-being. We are proud to offer a variety of supplements and support products, as well as a full suite of chiropractic care, orthotics and corrective exercise for your entire family. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health. And be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

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