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The Benefits of Resistance Training

The Benefits of Resistance Training

by | Oct 27, 2022 | exercise, Informational, Weight-Loss, Wellness

Everybody knows that exercise is important, but their minds usually go to aerobic exercise. Yes, a well-rounded program is excellent. However, resistance training (or strength training) and proper nutrition can help improve your physical health dramatically! However, some people don’t know where to start with all of the workout options available. Luckily, we can help with that. Let’s talk about some of the key benefits of resistance training to get you motivated for the gym!

Benefits of Resistance Training

All exercise offers benefits to our long-term health and wellness. However, resistance training is unique. It helps you burn more calories throughout the day, increases lean muscle mass, and makes us stronger.

Increasing our strength and muscular endurance can help us feel more confident and help improve the long-term quality of our lives. The increase in strength, endurance, and mobility that comes with a well-rounded resistance training program will make everyday tasks easier and more comfortable.

Particularly, strengthening our cores can lead to reductions in chronic lower back pain, which affects 80% of US adults. Also, resistance training is simply fun!

There are so many different types of resistance training exercises to try. This way, you will never get bored. Dumbbells, barbells, pull-up bars, resistance bands, gymnastic rings, and even the floor will offer all the options you could ever need for a well-rounded exercise program.

Best Types of Resistance Training

The only “bad workout” is the one that never happened or the one that was done unsafely. As long as you use proper form and take necessary precautions, do whatever feels right for you!

Resistance bands, free weights, and machines are all excellent forms of resistance training. We recommend using compound movements with free weights as your primary mode of resistance training, as excessive training on machines can lead to injury.

For anybody under age 16, we recommend sticking to bodyweight exercises like calisthenics. Weight training at a young age may stunt growth or place too much pressure on developing bone structures. However, push-ups, pull-ups, bodyweight squats, lunges, and gymnastic movements are very safe and effective for building strength at all ages!

Even swimming offers plenty of resistance perfect for muscular and cardiovascular endurance! It’s great for all ages.

If you want to combine the best of both worlds (cardio and strength), try high-intensity interval training. HIIT has shown remarkable benefits to people of all ages and fitness levels.

However, the best type of resistance training is the one you enjoy and the one that you perform safely. Doing calisthenics is better than bodybuilding and powerlifting, but only if you think so!

Stay Strong

Now that you know some of the key benefits of resistance training, hit the gym and find a program you enjoy. Remember to keep changing up the exercises and follow it up with the right nutrition!

Stay up to date with our latest healthy lifestyle tips and feel free to contact us with any questions!

The Importance of Work-Life Balance

The Importance of Work-Life Balance

by | Oct 13, 2022 | Informational, Wellness

Did you know that an estimated 52% of workers are feeling burnt out? While workers have more power than ever in 2022, it’s not stopping them from feeling over-stressed and under-valued in the workplace. Does this sound familiar?  For many people, the key is establishing a good work-life balance. Without one, work can become your life.

Let’s talk about it!

Read on to learn all about the importance of having a balanced life between work and home.

Why Does Work-Life Balance Matter?

If you’re experiencing burnout at work, your mental health is sure to suffer. It’s normal to have occasional bouts of stress, but when you’re unable to relax, that stress can start to impact your overall health and wellbeing.

It will become challenging to continue living a healthy lifestyle. You’ll feel too tired after work to exercise or cook healthy meals. 

Even if you’ve never struggled with anxiety in the past, you may develop it.

Having a good work-life balance will improve your mental health and your overall outlook. You’ll sleep better, you’ll be less irritable, and you’ll feel calmer at home.

Having a good work-life balance will also improve your productivity and work performance. When you’re able to arrive at work without being full of dread, you’ll be able to complete your tasks more efficiently and with more enthusiasm. 

How to Get a Good Work-Life Balance

So how do you achieve that coveted work-life balance? It’s not as hard as you’d think. It just takes a bit of diligence and a re-wiring of your mindset to prioritize yourself over your work.

Here are a few tips. 

Keep Up With Hobbies

It’s crucial to have hobbies outside of work. Even if you’re feeling tired or burnt out, make an effort to find and keep up with hobbies that you enjoy. 

Hobbies can be great creative or physical outlets. They give you something to do that’s entirely non-work-related.

Tip: avoid trying to turn hobbies into side hustles. This can be counterproductive because you’re giving yourself more work.

Keep Up With Your Health

It is also important to remember to take care of your health. Proper nutrition, exercise, meditation, chiropractic and more!

Leave Work at Work

This is a huge challenge for many people, especially people who work from home. If you want to maintain a healthy work-life balance, you’re going to have to learn how to leave work at work. 

At the end of your workday, even if you work from home, turn off any and all work communication. Don’t check your work email and don’t answer work calls. 

You can’t maintain a healthy environment at home if you’re always in work mode. 

Engage With Friends and Family

After work, make an effort to see friends. It’s easy to self-isolate when you’re feeling burnt out, but try to reach out instead. You need social outlets that aren’t work-related. 

Go out for dinner with a few friends. Organize a movie night. Give yourself an opportunity to let off some steam.

Balanced Living: Are You Doing It Right?

Maintaining a good work-life balance doesn’t have to be hard. You’ll improve your mental health and your ability to work efficiently. You deserve to truly enjoy your time off.

At Amazing Life Chiropractic, we help all of our patients relax with chiropractic care, decompression and more. Schedule an appointment with us today.

5 Natural Ways To Improve Mental Health

5 Natural Ways To Improve Mental Health

by | Oct 6, 2022 | exercise, Informational, Relax, Stress, Wellness

Mental health concerns are plaguing the country, especially stress-related conditions. As we speak, more than 65% of Americans report feeling high levels of stress.

Fortunately, developing the right habits can help us improve our mental wellness. Let’s talk about some natural ways to improve mental health so you can live a healthier lifestyle!

Develop a Healthy Morning Routine

Starting the day right is critical to improving your overall mental health. If you’re the type that hates mornings, then this tip is for you.

The best part is that you can adapt this to mean whatever you want. If you enjoy sitting with a warm drink and reading the news, do that. If you enjoy listening to soft music and practicing some yoga or light exercise, do that!

Whatever you enjoy, start your day off with that. If you feel that you need more time in the morning, prioritize going to sleep earlier and start waking up early in the morning. This will maximize your time in the morning and the amount of daylight you get to enjoy throughout the day, both of which will help improve mental health.

Don’t Neglect Physical Health

Exercise and nutrition are your best defenses against mental illness, and that’s not an exaggeration. Your brain needs proper nutrients and chemical balances to function properly, which are facilitated through appropriate diet and exercise.

Try to reach 150 minutes of aerobic exercise each week and make it something you truly enjoy. This could be biking, hiking, running, playing a sport, or anything you want. Enjoyment is essential for adherence.

Also, try to eat a wide variety of whole foods throughout the day. The greater the variety, the better! You can even try a personally tailored meal plan if you want to be extra thorough!

Practice Breathing Exercises

During your commute, at the end of the day, when you start your morning, or anywhere you find the time, practice some deep breathing exercises. Breathing is essential for proper oxygen intake, proper blood flow, and simply clearing your mind. That’s why it’s so often recommended for improving natural mental health.

Limit Screen Time

Screen time, especially with games or social media, is very harmful for your sleep cycle and overall mental wellness. Studies show time and time again the importance of limiting your screen time. If you have an iPhone, you can set notifications to help you track and limit screen time.

This is especially important before bed. A full night of sleep (8 hours) is essential for mental health, so try reading a book or doing a puzzle before bed.

Take Steps to Improve Mental Health Today

Now that you know some helpful tips to improve mental health, you see that it isn’t so daunting. If you believe you have a serious mental health concern, contact a professional right away. However, if you’re looking to generally improve your well-being, these tips are a great way to start.

Stay up to date with our latest wellness tips and feel free to contact us with any questions!

Fun Ways To Keep the Family Active This Summer

Fun Ways To Keep the Family Active This Summer

by | Aug 4, 2022 | exercise, Fun, Informational, Wellness

A Family That Moves Together, Stays Together

Safe exercise is essential for a child’s healthy development, and not every child hits their targets. Unfortunately, 76% of children in the US don’t receive the recommended amount of daily exercise. Part of the reason is that it simply isn’t fun. Luckily, that doesn’t have to be the case. With the right tips, you and your children can enjoy some fun family activities and stay in shape all summer long. Let’s talk about some fun activities to enjoy this summer to promote a safe and active family lifestyle!

1. Play Sports

Visit Mill Creek Sports Park for active family fun from 7 am to 9 pm throughout the summer months. There are fields for nearly every activity, including softball and soccer, so grab a ball, pack a healthy lunch, and enjoy the day!

2. Mill Creek Skate Park

Of course, you’ll need some elbow and knee pads, along with a helmet, but this is a great place to practice some cool moves on your scooter, bike, or skateboard. This is something your older kids are sure to enjoy, but make sure to go over safety rules ahead of time!

3. SafeSplash Swim School

Another idea for an active family activity is this hidden gem in Mill Creek on Main Street. It’s a great place for children to learn and practice swimming while escaping the burning heat of the summer sun.

If your children are part fish, then take them here or to any community pools or beaches in the area. Swimming is one of the best full-body exercises for developing children with low risk of excessive strain injuries.

Also, swimming combines both aerobic cardiovascular exercise and safe strength training. The CDC recommends children above 6 receive one hour of aerobic exercise each day, so have some fun with it and cool off in the water!

4. Nature Trails

One of the best parts about living in the Pacific Northwest is the easy access to nature trails. Take your kids over to North Creek trail or drive outside of town to any of the hundreds of nearby hiking trails. There are many kid-friendly options to choose from, and a nice walk through nature is excellent for our physical and mental health.

5. Rock Climbing

There are several indoor rock climbing gyms around Mill Creek, including Summit Everest and Vertical World. For children 5 and up, rock climbing can be a great way to build full-body strength and coordination in a safe and controlled environment. It could also help prevent them from developing a fear of heights (or help you conquer yours)!

Enjoy Your Active Family Activities

Now that you have some ideas to help you get started, start enjoying the active family lifestyle this summer and make the most out of every warm, sunny day! Your kids don’t stay kids for too long, so enjoy the family fun while it lasts!

Stay up to date with our latest tips, stay safe out there, and feel free to contact us with any questions!

Relax: The Importance of Relaxation

Relax: The Importance of Relaxation

by | Jul 28, 2022 | Informational, Relax, Wellness

Relax: The Importance of Relaxation

Do you often find yourself feeling overwhelmed and anxious at the end of the day? Stressed, bags under your eyes? People are more stressed than ever, so you’re not alone. Stress can be harmful to your health. Read on to learn the importance of relaxation. 

You need to find new ways to relax.

If you don’t like the idea of taking anti-anxiety medication, or you have no way to access it, why not seek out some natural ways to relax? 

We’re here to point you in the right direction. Read on to learn our favorite ways to relax your body and mind when you’re feeling tense. 

Try Yoga

Yoga is a fantastic tool for relaxation. It’s also great for your physical health. With regular yoga practice, you’ll strengthen your core, improve your balance, and improve your flexibility.

Yoga teaches yogic breathing. This can help you get “out of your own head” so you can focus on the present moment and the movement of your body. It’s similar to standard breathing exercises that counselors and therapists recommend. 

There are plenty of types of yoga. If you need to burn off energy to relax, a swift vinyasa yoga session might be right for you. If you’d rather take it slow, yin yoga is one of the best ways to relax at night because it focuses on seated stretches. 

Take a Hot Bath

If your mind and body are feeling tense or sore, a hot bath might be just the ticket. Give yourself an at-home spa day and relax those sore muscles.

When you have your hot bath, go all-out. Buy a bath bomb or some scented bubble bath. Choose calming scents like lavender or vanilla.

Play music or white noise while you’re in the bath for a full calming experience. When you’re done, wrap up in something cozy and get ready for bed. You’ll feel refreshed.  

Spend Time With Friends and Family

Spending time with friends and family members can be calming as long as you’re on good terms. If you’re too stressed out, call a friend and ask them to see you.

Go on a walk together, have a drink, go out to dinner, or even better, cook dinner together! Sometimes even sitting around and chatting in the living room is more than enough to calm you down. 

Read a Book Before Bed

If you find yourself scrolling aimlessly through the internet while you’re trying to calm down before bed, you’re making your situation worse. The internet can be too stressful and stimulating, and it will make it harder for you to go to sleep.

Instead, read a book. You won’t have the bright light from your phone shining in your eyes but you’ll still have entertainment. 

Try These Ways to Relax

Now that you have learned the importance of relaxation, try some of these suggestions to relax your mind and body next time you’re feeling too stressed out. Take a bath, read a book, talk to some friends, and finish your night with yoga or even meditation.

If you’re looking for more ways to relax, why not visit a chiropractor for a massage? At Amazing Life Chiropractic and Wellness, we aim to help all of our patients learn the importance of relaxation so they can live happier lives.

Schedule an appointment with us today.

5 Amazing Side Effects of Seeing the Chiropractor

5 Amazing Side Effects of Seeing the Chiropractor

by | Aug 30, 2021 | Advice, Informational, Wellness

Believe it or not, the second most common reason people go to the doctor in the United States is for lower back pain. It so happens that this is also one of the many ailments and everyday struggles that seeing the chiropractor can help with. Chiropractors are medical professionals who help patients with the neuromusculoskeletal system, including the spine, nerves, muscles, tendons, and more. Whether you suffer from chronic pain or not, a visit to the chiropractor can do you a lot of good. Read on to learn five amazing side effects of seeing a chiropractor.

1. Get Better Sleep

Chiropractic care can actually help you get better sleep at night.

For those who suffer from pain that keeps them up at night, a chiropractor can reduce this pain for you.

For those who aren’t in pain, you may still have mild spine misalignment or muscle tension issues causing unnoticeable physical strain. When the chiropractor removes this strain, it allows your body to relax more fully. As a result, you sleep better and feel more rested in the morning!

2. Reduce Pain Throughout Your Body

Short-term and long-term pain can be treated with chiropractic care. In fact, some doctors will recommend non-invasive treatments like chiropractic care before suggesting surgery or medication.

One study even showed that spinal manipulation treated non-specific neck pain better than medication treatment.

Chiropractors are often taught after for neck and back pain, but they can also treat headaches caused by tension and neck pain.

3. Improve Your Digestion

Since chiropractic care boosts the health of your spine and everything attached to it, it also benefits your nervous system.

It’s no secret that your nervous system and digestive system are connected—many of the nerves that are ultimately attached to your spine play key roles in your digestive processes.

As a result, seeing a chiropractor can improve digestion ailments. In some cases, it has even been known to help with IBS, heartburn, and constipation.

4. Enhance Your Range of Motion

Another of the many reasons to see a chiropractor is that it can improve your range of motion.

Over time, many of your body’s connective elements – like your tissues, joints, and ligaments – wear down. Chiropractic services can slow down this deterioration, saving you from pain down the road.

5. Gain Better Posture

Poor posture is a prevalent problem as many people sit too much throughout the day. If you have poor posture, chiropractors can work with you to improve it over time and reduce any resulting pain.

Better back mobility and strengthened muscles will also help you maintain good posture later in life.

Seeing the Chiropractor Can Change Your Life

Regular chiropractic care can truly change your life by helping you maintain a healthy and pain-free existence.

On top of treating common causes of pain, seeing the chiropractor can improve your posture, enhance your range of motion, improve your digestion, and help you get better sleep at night. The amazing side effects of seeing a chiropractor!

Interested in taking advantage of these prime benefits and more? Check out our services today.