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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!

contact Live Well Chiropractic Center

5 Ways To Sneak In A Workout During Cold Weather

5 Ways To Sneak In A Workout During Cold Weather

If you’ve lived in the area for a while, you know that the seasons can change week by week or even day by day, but we still have to find a way to keep active even when the weather outside is frightful. It isn’t always easy, especially during the busy holiday season, but it’s easy to do with a little creative planning. Here are some ideas to help you stay on top of your fitness goals.

Indoor Walking

There are plenty of great spots for indoor walking around town. Our blog has many details for the best 6 indoor walking spots around Cincinnati, but our favorite is still Kenwood Towne Centre. It is open for walkers Monday through Saturday starting at 8 a.m. and starting at 10 a.m. Sundays. One lap around the entire mall (including all corridors) is 1.07 miles, which gives you plenty of time for window shopping and people watching. It’s even a great activity to do with the kids!

Don’t Park Too Close

When you’re dashing out for quick errands it’s logical to want to park close to the door, but try to change your thought process a bit and make an afternoon out of your chores. Park in the furthest spot away from the store. Even if you’re just running for one item, take the time to walk down every aisle. Adding steps here and there really adds up to achieving your fitness goals!


As long as you’re properly dressed for the weather and are careful to avoid slipping and other injuries, sledding is a fun way to be active. Not only are you setting a good example of the importance of physical activity for your kids, but the walks back up the hill are a great workout for your glutes and to burn more calories. Research in metabolic equivalents uses actual measurements of the calories expended by people walking uphill at a brisk 3.5 miles per hour with those walking on flat, firm ground at the same speed. The difference was an increase of calories burned by 60 percent or by an additional 48 calories per mile for a 150-pound person. On flat ground, that person would burn 80 calories per mile.

See The Sights

For many couples and families, it’s not quite the holiday season without a trip to PNC Festival of Lights at the Cincinnati Zoo & Botanical Garden or WinterFest at Kings Island. You won’t even notice the workout as you trek the parks to see the sights. Too cold for this type of venture with the little ones? Visit all the attractions inside the Cincinnati Museum Center or check out Water Wonderland with Scuba Santa at the Newport Aquarium.

Wheel It Up

When’s the last time you’ve been roller skating? Loveland’s Castle Skateland has the largest skating floor in Greater Cincinnati and offers themed skating sessions for couples and families. Roller skating is a lot of fun, and a great way to burn calories, too. A 160-pound person will burn about 548 calories during 60 minutes of roller skating, while a 200-pound person will burn about 683 calories in that same amount of time

For more healthy living tips, visit us at Live Well Chiropractic Center. With chiropractic care from our clinic, you can expect to live your healthiest life, no matter the season. Call us today at 513-285-7482 or email to schedule your consultation to learn more about the health benefits of our brand of chiropractic care. And don’t forget to check us out on Facebook, Twitter or LinkedIn for more tips!

contact Live Well Chiropractic Center

Six Tips for Finding Time to Exercise When You’re Busy

Six Tips for Finding Time to Exercise When You’re Busy

Work and family obligations can make it tough to commit to an exercise regime. The Department of Health and Human Services recommends that adults should do at least 150 to 300 minutes of moderate-intensity aerobic activity each week. Since hitting the gym for an hour may not always be possible, we’ve gathered six tips for finding time to exercise when you’re busy.

Kitchen Calisthenics
While water is boiling or food is simmering, try squats, lunges, and calf raises. For an arm workout, do incline pushups against the countertop. Alternate between traditional pushups (elbows out) and tricep pushups (elbows in), which focus on different areas of the arm. 

Dance Party!
Turn off the TV and turn up the music. Kids especially love this tip because they can join the fun! The key is to pick upbeat music that gets you moving. A typical song lasts around 4 minutes, so make your own Dance Party playlist. Just three to four songs will provide a 12 to 16-minute burst of aerobic exercise.

Exercise while you’re watching TV
Who says you must sit while watching your favorite shows? Store a few items of exercise equipment in a basket next to your TV. If they’re easily available, you’re more likely to use them. These can include resistance bands, weights, a yoga mat or even a hula hoop.

Walk to the copy room
Yes, it’s convenient to have a printer in your office but send your documents to the community printer instead. It forces you to leave your desk and walk to retrieve them. Although you won’t work up a sweat, it gives you a few minutes to stretch your legs and get the blood flowing. It’s also a great way to give your eyes a rest from the blue light emitted by computer screens.

Exercise on your lunch break
If an early morning workout isn’t your cup of tea and evenings are too hectic, try exercising during your lunch break. Find a fitness center close to your office or use the area around your building for a brisk walk, jog or run. Not only can you squeeze in 30 minutes to an hour of exercise, but it also helps to clear your head and refocus for the rest of the day.

Exercise during work
Some days you just can’t leave the office, so fit in workout time right next to your desk. Keep a set of weights nearby to pump out reps while talking on the phone. Use your chair to do tricep dips. Squats, lunges and calf raises don’t need any equipment and are great leg-toning exercises. From stand-up desks to mini fitness bikes, there are plenty of products available that can help keep you moving at work.

Exercise has many benefits, so we hope you can fit in extra workout time with these tips. If you experience any pain from exercising, please reach out. At Live Well Chiropractic Center, we help treat and prevent pain and injury through our focus on nutrition support and supplements, exercise and spinal health. Schedule your appointment today by calling 513-285-7482 or email Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center

Summer Workouts for Pregnant Women

Summer Workouts for Pregnant Women

Between the heat and changes in a woman’s body, being pregnant in the summer can be uncomfortable, especially if you are used to a certain workout routine. But there are many workouts that can help you beat the heat in the summer and stay in shape even if you are pregnant. All expecting mothers should always consult an OBGYN before beginning any workout routine. Here are a few of our favorite recommended workouts for pregnant women:

Indoor Swimming

Indoor swimming is a great exercise for women who are expecting. Swimming is low impact and easy on joints, which can minimize soreness or discomfort associated with pregnancy. Many gyms also have water aerobics classes that can be a fun, social and safe way for pregnant women to exercise comfortably in the summer.

Cardio Workouts

In addition to indoor swimming, there are many low-impact cardio exercises that can be performed at the gym. Brisk walking on a treadmill, cycling on a stationary bike or using an elliptical can help keep your heart rate up and stress levels down. Aerobic classes such as dancing or Zumba can also be a way for pregnant women to break a sweat in the summer without extreme risk of injury.


While some yoga classes are heated and dynamic, many yoga studios offer classes that are slower paced and not heated, which can be ideal for pregnant women. Practices such as prenatal, yin and restorative yoga focus on gentle stretches and relaxation through static poses and control of the breath. These yoga practices are also good for back and spine alignment, which can help ease some of the discomforts of being pregnant. Your yoga instructor can work with you to make sure you stay safe in certain postures.

Pelvic Exercises

As your delivery date nears, it’s important to prepare your pelvic area for giving birth. Squats and pelvic thrusts can help reduce back pain and prepare your lower abdominal muscles for delivery. Squats and pelvic thrusts can be performed with a personal trainer or on your own at a gym or in the comfort of your home … and in the A/C!

Exercise and chiropractic treatment for expecting mothers

In addition to these pregnant-friendly summer exercises, we recommend chiropractic care during pregnancy to make the process as comfortable as possible. Live Well Chiropractic Center’s Dr. Kimberly Muhlenkamp-Wermert specializes in chiropractic care for pregnant women from conception to post-delivery. She can also discuss workouts with you that can make your pregnancy easier in the summer.

If you’d like to schedule an appointment with Dr. Kim, email us at or call us at 513-285-7682. If you have general questions about workout tips for pregnant women or how a chiropractor can help during your pregnancy, send us a message.

Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center

5 Easy Exercises To Manage Lower Back Pain

5 Easy Exercises To Manage Lower Back Pain

Before beginning any exercise plan, check with your medical professional to be sure exercise is the right option for managing your lower back pain. Exercise is quite effective when practiced safely and routinely. These five common exercises are low-impact, easy to do and just may help address some of the lower back pain issues you’re experiencing.

Partial curls

The first exercise for strengthening your lower back and abdomen is a partial curl. While lying on your back, bend your knees at a 45-degree angle. With your arms out straight forward and your chin touching your chest, lift your shoulders off the floor. Hold the “up” position for 3 to 5 seconds; tightening your abdominal muscles will help. Repeat five times to start, then work up to 10 repetitions.

Hamstring stretches

You can also build strength in your lower back by doing hamstring stretches. Begin by lying with your back on the floor, supporting your lower back using a pillow or pad. Bend one leg so that your knee points straight up. Then, while using both hands to hold your thigh, straighten and raise your bent leg perpendicular to the floor. Hold the outstretched position for 20 to 30 seconds. Do this twice with each leg.

Pelvic tilts

Flexing your joints and working little-used muscles when doing pelvic tilts can help release stress and strengthen your lower back. While lying on your back on an exercise pad or yoga mat, bend both knees at a 45-degree angle. Tighten the muscles in your abdomen, then push your lower back down to the floor and hold it there for 3 to 5 seconds before releasing the tension. Repeat the tightening and pushing steps 5 to 10 times depending on your comfort.


The bridging exercise helps build strength in your gluteus muscles, which support your hips and lower back. Lie on your back with your feet flat on the floor. Legs should be at hip width and arms to your sides with palms turned down. Convert yourself into a bridge by pressing your hands and feet down to lift your bottom and lower back off the floor, with your shoulders remaining on the floor. Hold this position for 10 to 15 seconds before lowering your body down. Repeat up to 10 times in three sets, resting one minute in between.

Cat stretches

This exercise doesn’t require lying down, but you may be more comfortable on a pad or mat. As the name implies, cat stretches require positioning yourself like a cat on your hands and knees. Release the muscle tension in your neck and allow your head to drop and hang straight down. Simultaneously, release your hips and draw them forward, pushing toward your head. In this position, your back should form an arch. Hold this position for 3 to 5 seconds and repeat up to 10 times.

In addition to exercise for your lower back pain, consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent pain and injury through our focus on nutrition, exercise, and spinal health. Schedule your appointment today by calling 513-285-7482 or email

Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

contact Live Well Chiropractic Center

How to Stay Safe on the Court

How to Stay Safe on the Court

Tennis is an amazing sport for many reasons. It’s a great aerobic workout that also strengthens your muscles, betters your balance and increases your physical stamina. Another bonus is that tennis is played in a social setting, has a degree of friendly competition and can be played almost anywhere throughout the year.

While tennis-related injuries happen less frequently than other high-impact sports, there are a number of ways that you can minimize the chance for injury on the court and ultimately up your tennis game. Here’s how.

Warm Up Properly

Tennis is so fun that it’s common to want to jump right into the game, but warming up is an imperative part of any sports-related activity or workout routine. Failure to do proper warm-ups before heading onto the court can be harmful to your muscles and joints. Gentle stretches and basic aerobic warm-ups like jumping jacks, running in place and lunges for several minutes will not only prevent injuries but will also increase your performance.

Stay Hydrated

Drinking enough water not only makes you feel and play better, but it also helps your muscles. Dehydration can cause sodium and potassium levels to be abnormal, which is directly related to muscle strains. Make sure to drink water before, during and after your tennis matches to prevent dehydration, especially during the summer.

Prevent Overexertion

Playing tennis frequently can be fun and exciting, but it can also increase the risk of injury, especially in your dominant arm. Tennis elbow is a common condition that occurs when the tendons in the lateral epicondylitis are being overused from the twisting motions in your arms. 70 percent of active tennis players develop tennis elbow at some point in time.

The condition can cause severe pain on your elbow, forearms, and wrists that make everyday activities difficult. A common misconception about tennis elbow is that it occurs only from playing tennis. Many other sports, hobbies, and professions that require an intense or repetitive grip, like using a computer mouse all day, can also be a cause.

If you’ve treated the pain from tennis elbow with at-home remedies such as over-the-counter pain relievers, icing, heating and rest and are still experiencing symptoms, it may be time to see a physician. While chiropractors are generally associated with providing treatments for the back, their techniques are also applied with great success to eliminate tennis elbow.

Dr. Kim can treat tennis elbow by using adjusting techniques and rehabilitative exercises that focus on the fascia, or the soft connective tissues between your muscles. To schedule an appointment at Live Well Chiropractic Center, email us at or call at 513-285-7682. If you have general questions, feel free to send us a message.

Be sure to check us out on Facebook, Twitter, and LinkedIn for our latest updates!

Tips To Help Your Child Prepare For Spring Sports by Live Well Chiropractic

Tips To Help Your Child Prepare For Spring Sports

Whether your kids play soccer, baseball, lacrosse, track or any other spring sport, getting them ready for the demands of training season is essential to making sure they have fun, perform well and stay safe. Chiropractic care is one way to make sure they are in good physical condition and to prevent injuries. Here are a few ways that Live Well Chiropractic Center can help prepare your child for spring training.

Initial Consultation

Parents of student-athletes may not be sure what to expect the first time they bring their child to visit a chiropractor. Much like getting a physical, visiting a chiropractor for a consultation can help discover any current ailments and prevent future injuries. During your first visit at Live Well Chiropractic Center, we can evaluate your child’s range of motion, posture and spinal alignment and find any pain points that might cause issues during the spring training season.

Corrective Exercises

If your child has taken a winter break from sports, getting back into the game might be challenging. Getting him or her prepared can be essential for success and safety. Chiropractic corrective exercises can be performed to bring back maximum movement and mobility if your child had a hiatus from sports during the winter. Live Well Chiropractic Center’s corrective services can help catch issues early on to provide precaution before spring training begins and results throughout your child’s sports season.

Nutritional Support

The components that go into playing sports are more than just athletic performance and staying in shape. Having an optimal nutrition plan is important to a child athlete’s overall health, especially since children and adolescents are still growing. Live Well Chiropractic Center provides a variety of nutritional support that can help your athlete get ready for spring training and stay healthy throughout the sports season.

Beyond a Chiropractor

While physical care from a chiropractor can be imperative for your child this training season, getting your child mentally prepared for a sport is just as important. Make sure to talk to your child about their sports interests to make sure to keep their spring training season both fun and rewarding.

To schedule an appointment at Live Well Chiropractic Center, email us at or call at 513-285-7682. If you have general questions, feel free to send us a message.

Be sure to check us out on Facebook, Twitter, and LinkedIn for our latest updates!

contact Live Well Chiropractic Center

How To Stay Motivated This Winter

How To Stay Motivated This Winter

Whether you exercise outside or at the gym, the struggle to stay motivated during the winter is very real among active people across the country. Many may still be working off their holiday consumption, spending days on the couch covered by a blanket and binge-watching a new favorite show. Even though it’s cold outside, it’s essential to stay active. Try some of these motivational techniques to stay in the game!

Waking Up

Finding the motivation just to get out of bed can be tough, especially when you know it’s warm under your blanket but cold outside. Instead of stumbling to the kitchen for coffee, go directly to the bathroom for a shower. This will likely jolt you into awareness quicker than caffeine.

Weather Appropriate Activewear

If you’re devoted to your workout, there really is no such thing as bad weather. Simply make sure that you’re dressed for the occasion. Many retailers carry attractive winter activewear. If you’re going to the gym and not exercising outside, treat yourself to new workout clothes anyway. A chance to wear your new clothes is just one more reason to go to the gym.

Get a Workout Partner

A workout partner can be the most effective motivator for many people. If you cancel your workout for the sake of warm comfort, you may feel disappointed in yourself a few hours later, but that’s basically where the guilt ends. A workout partner usually presents a secondary level of disappointment. Receiving direct motivation by a second party can help you focus and step away from the couch.

Home Exercise

Ok, so you’re snowed in during a winter weather advisory. The streets aren’t plowed, your car is covered in snow and ice and you literally can’t leave. You’ve got more than enough reason to skip the gym, but that doesn’t mean you have to completely skip your workout. Exercise at home! Beyond possibly having your own modest weight set, exercise bike or treadmill, many home exercise routines are available on YouTube. Give one a try today!

Share Your Tips

Of course, these are only a few of the methods for approaching winter exercises. And at Live Well, we can also help with nutritional support. Do you have a special method that we didn’t mention? We’d love to hear it! Follow us on Facebook, Twitter, and LinkedIn and share your tips!

To schedule an appointment at Live Well Chiropractic Center, email us at or call at 513-285-7682.

5 Benefits Of Stretching

5 Benefits Of Stretching!

Some people believe stretching should be done only when you’re working out, but you don’t have to be an athlete to work a stretching routine into your plans every day. There are actually many healthy benefits from stretching, such as increased flexibility, stress relief, posture relief and more. So before you dismiss it, take a moment to explore five of our favorite benefits of stretching. If you have an existing injury, practice only exercises instructed by your medical doctor, or by Dr. Kim at Live Well.

Stretching Increases Flexibility

The most popular and well-known benefit of stretching is to increase flexibility. Stretching can also increase your range of motion and lead to fewer injuries during activities.

Stretching Can Help Lower Your Cholesterol

Stretching before starting your day or before physical activity can help lower cholesterol. Of course, you should pair your stretching with a healthy diet and exercise for the best effects.

Stretching for Stress Relief

There are many reasons that you can become stressed, but one thing is for sure: when you’re stressed, your muscles will most likely tense. Try to focus on stretching your neck, shoulders and upper back.

Stretching to Improve Posture

Stretching your neck and upper back can reduce muscle strain and help maintain good posture. Maintaining good posture helps to keep bones and joints aligned, decrease stress on ligaments and helps to keep your spine in place.

Stretching to Avoid a Mid-Day Slump

It’s common for people to feel groggy and stiff midway through their workdays. Before rushing to the break room for another pot of coffee, consider a simple mid-day stretch. Simply stand and stretch your limbs, fingers, waist, and neck. Take a brief walk around the office if possible. Also, make sure to drink a substantial amount of water throughout the day to avoid being tired from light dehydration.

These are just a few benefits of stretching, but of course, there are many more. Did we miss your favorite benefit? We’d love to hear it! Follow us on Facebook, Twitter, and LinkedIn and share your tips!

To schedule an appointment at Live Well Chiropractic Center, email us at or call at 513-285-7682.

Chiropractic Center

Eight Health Tips to Start Your Year Off Right

Our mission at Live Well Chiropractic Center is to keep you healthy. Unfortunately, this time of year is particularly hard on our bodies because of the weather, the germs circulating around, and the innate desire in all of us to hunker down, eat lots of comfort foods and stay inside where it’s nice and warm.

Part of maintaining a healthy lifestyle, though, is taking care of yourself and not always giving in to those temptations which can cause you to forgo exercise, healthy eating and other healthy habits. Plus, the sooner you adopt healthy habits, the easier it will be to keep up these lifestyle changes all year long. Even though we can’t be with you every second of every day, what we can do is share our best tips for keeping yourself healthy in between visits.

1. Visit Your Chiropractor With regular chiropractic visits, we can help your body remain in proper alignment, which gives your body its maximum potential to heal itself.

2. Exercise It’s difficult to get up and moving when the weather is cold and your motivation is low. However, according to the Mayo Clinic, exercise not only helps control your weight, but it can also keep you healthy, act as a mood, libido and energy booster, help you sleep better and it’s fun. If you are stuck for a place to exercise, check out these great indoor walking spots.

3. Get Plenty of Sleep Sleep is crucial for good health. Aim to get at least seven to nine hours of sleep a night to ensure better physical and mental health and a better quality of life.

4. Hydrate Experts recommend you drink at least eight cups of water a day. If you have a tough time drinking water, try having a glass when you first wake up, right before you go to bed and before each meal. It can also help to have water with you at all times. If you don’t like the taste, add lemon, cucumber, orange or lime slices. Adding whole or sliced berries also makes for a great tasting glass of water!

5. Eat Your Fruits and Vegetables Experts recommend eating at least five servings of fruits and vegetables a day for optimum health. Sneak spinach into your smoothies, snack on a banana with peanut butter or turn a side salad into a main meal with or without a lean protein on top.

6. Wash Your Hands Hand washing is the number one way to avoid getting sick and spreading germs to others. Remember to wash your hands before you eat, after you go to the bathroom and after you come into contact with other sick people or heavily-populated areas where germs thrive (public transportation, gyms, shopping centers, credit card machines, etc.).

7. Practice Mindfulness Mindfulness is an overarching practice that extends to every part of your well-being. You can do this in the form of meditation, setting aside quiet time, turning off all electronics, spending time in nature or practicing deep breathing.

8. Socialize Being around friends and family in a social setting gives your brain and body a healthy boost and lowers your risk of diseases such as dementia. Enjoy a physical activity or share a healthy meal with someone else and double up on your healthy activities for added benefit.

For more in-person healthy living tips, visit us at Live Well Chiropractic Center. With chiropractic care from our clinic, you can expect to live your healthiest life, no matter the season. Call us today at 513-285-7482 or email to schedule your consultation to learn more about the health benefits of our brand of chiropractic care.

Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates!