Tips & Resources

3 Tip Tuesday

1. Improve Balance to Prevent Injury: Balance plays a crucial role in athletic performance because it helps you stay controlled during fast, unpredictable movements such as cutting, jumping, and changing direction. It’s not just about staying upright, it’s about reacting quickly, maintaining stability under pressure, and moving with confidence. Developing better balance can enhance performance and lower the risk of injury. Check out the video below for six simple exercises designed to help you build stronger balance and overall body control. Video

2. Add Creatine to Improve Athletic Performance: Creatine is one of the most well‑researched supplements available, known for supporting quick energy production that contributes to strength, movement efficiency, and overall athletic performance. It works by helping the body regenerate ATP, the primary fuel source for high‑intensity activity. Decades of scientific research support its benefits, including a position stand from the International Society of Sports Nutrition noting that creatine monohydrate is both safe and effective for enhancing strength, power, and lean muscle development. For individuals looking to support their health, fitness, and performance goals, creatine monohydrate can be a simple addition to a well‑rounded routine. Check out the position stand and a quality creatine supplement we recommend below. As with any new supplement or change to your health routine make sure to first run it by your health care provider. Read More

3. Magnesium Spray for Restless Legs and Growing Pains: Many people notice that after spending a long day on their feet, sensations like restlessness or discomfort in the legs can feel more intense. When the legs are active for hours, the nerves can become more sensitive, which may make those “need to move” feelings more noticeable once you finally sit or lie down. Supporting the nervous system and promoting relaxation can be helpful, and some individuals find that magnesium contributes to a calming effect on the body. Topical magnesium chloride is often used because it absorbs well through the skin and can be applied to areas that feel tense or overworked. Some people prefer using a spray directly on sore muscles or on the bottoms of the feet as part of their nighttime routine to encourage relaxation. I have found a positive benefit for restless/sore muscles and growing pains for my daughter using this spray. View Here 

3 Tips Tuesday

1. Liver Nutrition to Add and Avoid: Fatty liver disease affects a large portion of adults in the United States, and much of this trend is linked to common eating patterns within the Standard American Diet. The encouraging part is that the liver is incredibly resilient, and nutrition plays a major role in supporting its health. Filling your plate with colorful vegetables, low‑sugar fruits like berries, fatty fish, and extra‑virgin olive oil provides antioxidants and omega‑3 fats that help support healthy liver cells and overall metabolic balance. On the other hand, frequent intake of refined carbohydrates, added sugars, processed meats, and alcohol can contribute to inflammation and increased fat buildup in the liver. It’s a powerful example of how nutrition can influence long‑term health, and the article below offers a helpful starting point for anyone looking to better understand the connection between diet and liver wellness. Read More

2. Deskbound? Try these Posture Exercises to Immediately Feel Better: If you spend much of your day sitting at a desk, working on a laptop, or looking down at your phone, it’s common for posture to shift into a forward‑rounded position. Over time, this can place extra stress on the spine, tighten the fascia, and even limit how well you breathe. Many people notice this showing up as neck or back tension, headaches, or feeling stiff by the end of the day. The routine, in the video below, demonstrates simple fascial stretches you can use before bed to help release that built‑up tightness. All you need is a few minutes and a broomstick. When practiced consistently, these movements can support better posture, easier breathing, and a more comfortable start to your morning. Watch Video
3. Is Diet Soda Linked to Dementia Risk? Researchers reviewing data from nearly 1,000 older adults in the Northern Manhattan Study observed that individuals who consumed more than one diet soda per day had a significantly higher likelihood of developing dementia compared to those who drank one or fewer. Each additional daily serving was linked with a notable increase in risk. The association appeared in several demographic groups, but it disappeared when people with obesity or diabetes were excluded. This suggests the possibility of reverse causation, meaning diet soda itself may not be causing cognitive decline, but instead may be a marker of underlying metabolic issues, which are closely connected to long‑term brain health. When metabolic health (how efficiently your body converts food into energy, defined by optimal blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference without medication) is compromised, focusing on whole foods, regular movement, and quality sleep tends to have a far greater impact than simply swapping regular soda for a diet version. Read More

3 Tip Tuesday

1. Improve Scapular Strength: If neck and shoulder pain keep showing up for you, it’s worth paying attention to the serratus anterior muscle. This muscle plays a major role in how your shoulder blade moves, and when it isn’t doing its job well, posture and tension often suffer. The serratus anterior helps keep the shoulder blade anchored to the rib cage and guides it smoothly as your arm lifts or reaches. When it’s weak, the shoulder blade can tip forward or “wing” away from the ribs, pulling you into rounded shoulders, a forward head position, and extra load through the neck and upper traps. Over time, that pattern can contribute to stubborn shoulder discomfort and that familiar tightness at the base of the neck. This video walks through a helpful progression for building serratus anterior strength. If your pain is persistent or worsening, it’s a good idea to check in with a qualified healthcare professional, like us cough cough, to make sure nothing more serious is going on. Scapular Strength Exercise Video

2. Step Back this Spring: With the warmer weather outside, try to add 1–2 minutes of walking backward. It sounds simple, but retro walking has been shown to improve balance and muscle activation, which can support better posture and reduce the forward-head, rounded-shoulder tension we see all winter long. It forces your brain and body to pay attention instead of zoning out. Start slowly on a flat surface and sprinkle it into your normal route. If you like the research side of things, here’s one study on backward walking and balance improvements. Backward Walking and Balance Study

3. Diaphragmatic Breathing and Reflux: If you struggle with GERD, start practicing diaphragmatic breathing every day. Slow deep breathing that expands your belly helps activate the diaphragm, which sits right on top of your stomach. When the diaphragm contracts properly, it supports and strengthens the lower esophageal sphincter, the valve that keeps stomach acid from coming back up. Better diaphragm function can improve pressure around that valve and reduce reflux episodes. If you want to take it a step further, this yoga routine is an excellent full sequence designed to help combat GERD by combining breathing and gentle movement. Yoga for Acid Reflux

3 Tip Tuesday – 3/10/26

1. Get Ready for March Madness with a Silent Basketball: My girls, and their parents, have been obsessed with this silent foam basketball for indoor skill work. Practice makes permanent, and building fundamentals like dribbling, passing and shooting really comes down to repetition. Our go‑to routine is 100 dribbles on the right, 100 on the left, 100 alternating, plus hitting the “X” on the wall to dial in shooting form. If you want a fun, safe way to get some extra reps in while watching hoops this month, View Here

2. Refreshing Drinks this Spring: My hope with this 2nd tip is to remind everyone that sunshine is on the way. And if you’re craving something sweet and refreshing in the meantime, Swoon Teas are worth a try. One of the co‑founders lives with type‑1 diabetes and created Swoon “to make sure life is still sweet without the sugar.” The teas are naturally sweetened with Stevia‑Leaf Extract, and they come with no sugar, just 5 calories, a boost of vitamin C, and labels that check the paleo‑friendly, keto‑friendly, low‑carb, and gluten‑free boxes. A few flavors include a small amount of caffeine from black tea, so keep that in mind when choosing your favorite. View Here
3. Foundation Training 12 Minute Exercise: This one’s an oldie but still one of my favorites, it’s actually what introduced me to Foundation Training about 14 years ago. Foundation Training is a series of bodyweight, posture‑focused exercises designed to strengthen and lengthen key muscle groups, especially around the rib cage and the back side of the body (the posterior chain). Dr. Goodman created the method, and his approach has evolved a lot since this video first came out, but it’s still a great place to start. If you’re new to this kind of work, the 12‑minute routine can feel intense, so take breaks whenever you need them. Doing it a couple of times a week can help counteract all the time we spend in chairs and build strength through the core and back of the body. If you’re curious to learn more about Foundation Training, just let us know, we weave it into care with every patient. View Here

3 Tip Tuesday – 2/11/26

1. Kids Nose Spray: One of my favorite Beekeepers Naturals products is their Propolis Nose Spray for kids. Propolis, often called “bee glue,” is a resin-like substance produced by bees from plant resins, wax, and enzymes to protect their hives. Rich in flavonoids, antioxidants, and antimicrobial compounds, it has been studied for its potential health benefits. Research suggests that propolis may support the immune system, promote oral health by reducing plaque and gingivitis, aid in wound healing, and provide anti-inflammatory and antioxidant effects. People with bee allergies or those taking certain medications should use caution, as propolis can cause allergic reactions or interactions. Getting kids to properly blow their nose is a life skill to prevent illness and using a quality nose spray makes it easier and more effective. View Here
2. Glymphatic System and Dementia Risk: A recent study has revealed that disruptions in the brain’s waste‑clearing network, known as the glymphatic system, may significantly raise the risk of dementia. Often described as the brain’s plumbing system, the glymphatic pathway flushes cerebrospinal fluid through tiny channels to clear toxins and prevent the buildup of harmful waste linked to Alzheimer’s and other forms of dementia. By analyzing MRI scans from more than 40,000 adults, researchers found that impaired fluid circulation could predict dementia risk years before symptoms emerge. Two major factors that interfere with this vital clearance system are poor sleep and high blood pressure. Supporting brain health means keeping blood pressure in a healthy range, avoiding smoking, and prioritizing quality sleep. These habits help preserve the brain’s natural detox process and protect long‑term cognitive function. Fun fact is side sleeping seems to activate the glymphatic system more than back or stomach sleeping, specifically left side sleeping. Happy left side sleeping tonight! View Here
3. Exercise and Immune Health: As we cruise into the second month of the year let’s check in on our fitness goals for 2026. Have we been moving our bodies like we set out to 6 weeks ago? If not let’s get back on track and be reminded of a powerful benefit of exercise, which is strengthening our immune systems. Exercise strengthens the immune system by improving circulation and lymph flow, which helps immune cells move more efficiently throughout the body. It also mobilizes white blood cells, reduces chronic inflammation, supports lung clearance, and lowers stress hormones that can otherwise weaken immunity. Regular moderate activity, like walking, cycling, or strength training, builds long‑term resilience, while excessive or prolonged intense exercise may temporarily suppress immune function. In summary, consistent, balanced movement helps the body defend against illness and maintain overall health.

3 Tip Tuesday – 1/27/26

The Yawn Stretch: Getting ready for sleep begins with calming the nervous system. A slow, intentional yawn combined with a gentle stretch can stimulate the Vagus Nerve, signaling the body to move from stress into rest and recovery. Yawning naturally promotes deeper breathing while easing tension in the jaw, neck, and throat, which are areas that often hold tightness throughout the day. To make this practice even more effective, guided meditation videos are available online that walk you through the yawn‑stretch technique. I occasionally will turn to one of these sessions at the end of the day to help me unwind and prepare for restful sleep.

Watch Video – https://www.youtube.com/watch?v=3YAwzTsZpC4

The Sequence of What We Eat Matters: There’s real science behind the idea of “saving the best for last.” Research shows that beginning a meal with vegetables and protein before moving on to carbohydrates can significantly improve how your body manages sugar. A 2019 study in Nutrients found that this order of eating slows digestion and reduces post‑meal blood sugar spikes by altering the rate at which glucose is absorbed. So the next time you sit down to eat, consider starting with greens/protein and working your way toward grains, your blood sugar will be better off for it! Read More

Text Stands: Looking for a simple way to add more movement into your day without hitting the gym? Try this: every time you check your phone, Stand Up. Since most people glance at their phones 80–100 times daily, that’s dozens of opportunities for a quick posture reset. Standing engages your glutes, activates your core, and eases pressure on your lower back and hips. It also gives your spine a much‑needed break from the forward‑head posture that scrolling creates. Even brief moments of standing and light movement can boost circulation and energy. Think of it as a built‑in “micro‑workout” woven seamlessly into your routine.