Even if you are an early bird, getting up before the sun rises to go sweat your butt off can be seriously daunting. The good news: It is possible to become a morning workout person. Just follow these 7 steps.
Step 1: Pack a bag. Every night when you get home from work, put your dirty gym clothes in the hamper and set aside a crisp, new exercise outfit. Having to dig through your dresser drawers at 6 am is no fun.
Step 2: Force yourself out of bed. Move your alarm clock across the room That way you can’t sleepily snooze-button your way through your morning sweat session. By forcing yourself to jump out of bed to silence the dreaded buzzer, you are forcing yourself to wake up quicker.
Step 3: Have a light snack. Eating a full meal in the morning before your workout can make you feel sick. Instead, try something light before your workout so you are not starving and then another light snack after.
Step 4: Skip the booze. A glass of wine at dinner can be a great way to unwind, but even a small amount of alcohol can make you sluggish in the morning. If you do drink the night before, just make sure to drink extra water before you go to bed. Otherwise, you could be dehydrated during your morning routine.
Step 5: Go to bed early. Once you get into a routine of waking up early, you’ll automatically start going to bed earlier. Adequate rest will not only improve your mood but it will allow for adequate recovery time for your body.
Step 6: Make friends. It can be easy to slip up and forget to go to the gym. Something that can keep you motivated is making friends at the gym who will help you stick to your routine. Set up a schedule to encourage these dates and watch your health improve with a buddy!
Step 7: Plan your routine. Having a plan will make hitting the gym early in the morning much easier. Sign up for a fitness class or map out your exercise routine. Utilize technology and try a new workout routine from the web. This will help spice up your daily workout and you may find a new exercise that’s just right for you!
If you need help getting started on an exercise routine let us know! Our exercise department can help you create specific routines to focus on your target areas!!
For most weight loss regiments there is the same formula to reach your goal: exercise and eat healthy. Mistakes in your diet are pretty easy to spot, but what about your workout?
The first step to avoiding mistakes in the gym is to recognize when/if you’re making them. Changing your habits can take some time, but if you start small and keep with it you will become knowledgeable and eventually see results.
- You didn’t warm up – Failing to warm up before a workout in one of the most common mistakes people make. You should warm up for 3-6 minutes before your workout. This warm up should include stretching muscles you will be using and a quick light jog, jumping jacks, skipping, or brisk walk to get your blood flowing. Warming up can also help prevent injuries.
- You are using the wrong weights – When doing weight lifting workouts in the gym (or at home) a common mistake is the weight you are using. Ideally you should to be doing 3 to 4 sets with 7 to 10 reps per exercise if the main goal is to put on muscle and decrease fat. Find a weight that challenges you but is also realistic. It’s better to start off lighter and go up than start heavier and risk injury.
- Don’t rush your reps – To maximize your workout you should focus on each and every rep and go at a steady pace. If you’re pumping through reps too fast or swinging weights around you are increasing the risk of injury, therefore putting your goals at risk. By the time you reach your final set, the last few reps should give you a deep burn. If you’re not feeling that burn, maybe you need to go up in weights or do one more rep.
- Stop doing so much cardio – Running is a great cardio workout but 15 to 30 minutes is plenty for most of us, even if your goal is reducing fat. A good mix of weight-lifting and different forms of cardio 2-3 times a week is a good place to start. It’s different if you are training for a race (like the Minser 5k) ; keep running!
- You are working out too much – Don’t get us wrong, it’s healthy to workout, but you shouldn’t be pushing yourself too hard. If you push yourself way over your limit, you could easily injure yourself. Working out, whether at the gym or at home, about 2-4 times a week is a good amount for anyone just starting.
- Not setting goals – Setting goals is a great way to keep you accountable for working out. It’s important to have a workout plan to help you stick with exercising. This way you can focus on the right exercises and equipment to use when you workout. Having a buddy workout with your is a great method to keep yourself (and your friend) accountable for your goals.
Whether you’re trying to lose weight or getting back into an exercise routine, it’s important to avoid these mistakes and decrease risk of injury. If you need help with your workouts contact us and we can set you up with our exercise specialist to go over your goals and get you working out!
Just like every beginning of the new year there comes new goals, resolutions, and aspirations. Our goals for the staff at Minser Chiropractic Clinic is to make individual choices that are made for the sake of health, or Just for the Health of It!
With this new slogan, we encourage you to do the same! Your every day decisions should be driven by the want to become a healthier version of yourself! Whether that means exercising more, eating less sugar, walking 3 miles a day, getting regular adjustments, or being less stressed, it should be a healthy goal.
For any goal, health related or not, it should be measurable and attainable, but should give you a little challenge. If you make unreasonable goals for yourself (like running 15 miles every day or lose 20 pounds in a week) it can be very discouraging when you see little to no progress and make it more likely that you will give up.
Health related goals can also be tricky. It sounds easy to eat healthy or exercise more, but some people aren’t sure where to start or how to continue these habits without faltering. We can help!
Our staff at Minser Chiropractic Clinic can help you achieve the healthier you and any other 2017 goals you may have through exercise, massage, nutritional counseling, acupuncture, and chiropractic adjustments! Our treatment and exercise programs are tailored to you specifically. We can help you achieve your goals and help maintain those healthy habits through the rest of the year and the rest of your life!
Visit our website for more information about the programs and treatments we offer or give the clinic a call! Minser Chiropractic Clinic is here for your health and to help you make life style changes just for the health of it!
A healthy spine is often overlooked and is an essential part of a healthy lifestyle. Approximately 80-90% of the population suffers from spinal pain at some point in their lives. Because so many of us suffer from spine pain, it’s important for you to try to keep your spine as healthy as possible. The American Chiropractic Association recommends the following spinal health tips for you to do at home:
~Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.
~Avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine. If you must lift a heavy item, get someone to help you.
~Do NOT bend over at the waist to pick up items. Instead, kneel down on one knee, with the other foot flat on the floor, then pick up the item. You can also squat down and pick it up with an extended arm.
~Lying on your side with a pillow between your knees may reduce the pressure on your back while sleeping. Never sleep in a position that causes a portion of your spine to hurt. Sleeping on your stomach can cause a lot of rotation in your neck which can cause misalignments and pain.
~Spinal adjustments are a great way to prevent any future pain or misalignments and can help subside any current pain you are having. Chiropractic care, while mostly used for acute care, can also be used as a preventative care!
When the snow falls, the cold and flu season is soon to follow! We’ve all seen the cold make its rounds from person to person in the home or office. It’s important to stay healthy and we have 10 simple ways to prevent colds and the flu during the winter months.
- Eat lots of fruits and veggies. Making sure your diet is colorful (with natural food) is important for a healthy immune system along with many other health benefits.
- Wash your hands often with warm, soapy water. This helps prevent the spread of the cold and flu and can help prevent you from getting them.
- Keep your hands away from your face. We often get sick, not from sharing a sip from a water bottle, but from touching our eyes and nose.
- Get plenty of sleep and rest. The power of sleep is tremendous! Sleeping helps your body recharge and replenish.
- Effectively manage stress. If you’re stressed out, then your immune system can take a beating making it vulnerable to the cold and flu.
- Drink water. Keeping yourself hydrated helps the body function optimally while hydrating.
- Get plenty of Vitamin C and Vitamin D. Both of these vitamins help booth the immune system and help fight off illnesses.
- Exercise! Being active also helps boost your immune system so make sure you’re hitting the gym or at least going for a nice walk every day.
- Try to avoid white sugar products. Your diet is your foundation. If you give yourself an unstable foundation then you’re setting your body up for illnesses. Eat right and eat healthy.
- Get a chiropractic adjustment! Most people aren’t aware that getting your spine in alignment helps boost your immune system. Keeping your spine in check helps your body function optimally, which in turn helps your immune system running at full performance.
Why should we use supplements?
Americans are deficient in essential vitamins and minerals due to the food choices they make every day. What we eat is the foundation of our general health; so it’s true when they say “You are what you eat”. No matter if you eat the best food possible, i.e. organic, you cannot replenish deficiencies through diet alone. Vitamin supplements are the best and most efficient way to replenish those deficiencies that we do not get from our diet.
So which ones should you take?
Every person is different in how their body processes vitamins and minerals and their diet. A person who eats fast food every day is lacking more vitamins than someone who eats organic foods. The list of supplements are the key 5 that everyone should be taking.
- Multivitamin-This is a concentrated source of nutrients that will help support a healthy diet. This is not to be taken as the only source of vitamins, but should complement what you are currently eating
- Omega-3 Fatty Acids-These fatty acids are beneficial for a variety of reasons: body composition, cardiovascular health, healthy blood sugar levels, healthy mood, brain development and function, breast health, healthy prostate function, and more!
- Vitamin D– There have been many studies that a deficiency in vitamin D may play a role in various diseases and conditions. One study even said that about 40% of the U.S. population and 76% of pregnant women are vitamin D deficient. Vitamin D is crucial for immunity, insulin secretion, blood pressure regulation, maintain-ing calcium balance, and can help with cell differentiation with can be a cancer preventative.
- Probiotic– Probiotics are live microorganisms that are similar to the good bacteria found naturally in the human body. From the very first breath we take, we are exposed to probiotics through the birth canal during a normal delivery. As we get older, things like chlorinated drinking water, antibiotics, and processed foods pose a threat to the good bacteria found in our gut. To combat these threats, it is beneficial to take a probiotic to establish a balance of microorganisms in our body.
- Greens– Let’s be honest, there aren’t many of us who are good at getting enough plants into our diet. There are a couple nutritional products that make it possible to help get an appropriate level of fruits and greens into our diet. By getting the right amount of plants in our diet, it helps our body with improving the immune system, detoxification of body systems, balancing pH levels, improving energy and metabolism, along with many other benefits.
If you think, or are not sure if you need to take an additional supplement due to a disease or condition you have, please consult one of our doctors in a nutritional counseling session! You can also consult them about any of the 5 key supplements that were discussed. It is important that you buy a high quality supplement to ensure you are getting the proper vitamins and proper amount. Schedule your nutritional consult with any of our doctors today!