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Dr. Tony: Dr. Tony here with the Essentials of Life Chiropractic coming to you from our Chiro Cave, and I am at home with my son Luke here. Say hi. Luke : Hi. Dr. Tony: Talking about dad bod. And so, typically, what we see with dad bod, and actually I looked up the term for, it is characterized by a physique with some extra weight and less flexibility, is generally happens to people as they get older and oftentimes during fatherhood. So, we get this wonderful term called dad bod. But let's be honest, am I as fast as you anymore, Luke? Luke: No. Dr. Tony: No. Am I as flexible as you? Luke: No. Dr. Tony: No. Am I stronger than you? Luke: Yeah. Dr. Tony: Yes. I'll hold on to that one. But as we age and get into working life and fatherhood and just stress with all the stuff that's on our plate, oftentimes our physical fitness and what we put into keeping ourselves healthy and well has gone by the wayside. So, let me give you a few tips to conquer this dad bod thing. So, number one, make sure you stay active and make sure that activity, it does include some stretching to stay flexible as well. I also want to encourage you to make sure you take care of that spine and pelvis with regular chiropractic adjustments. Also, make sure you stay nice and hydrated. And when it comes to the nutrition thing, my tip for overcoming this dad bod is portion control. Make sure you just keep those portions reasonable. We don't need seconds and thirds. We don't need to have those extra beverages as well. If you do these tips, you'll start that body in the right direction and hopefully you can leave a better health legacy to your kids and have a better dad bod. Be Well -Dr. Tony

Hey, everyone. Let's talk hydration. Now, if you've ever been any of our welcome workshops or our nutrition workshop, which you'll know is that we recommend at least half your body weight in ounces when it comes to drinking water. So if you are doing any activity or anything more like that, then you need more. Now it is summer, it's getting warmer, you're sweating more, so you need more electrolytes to help make sure all of that water are getting into the cells in your body. There are three products that we recommend here at Essentials of Life Chiropractic, and all of them have sodium, potassium, and also magnesium in it. And these are also not sweetened by sugar. It's sweetened by stevia. And some of them aren't even sweetened so then you won't have a very sweet taste. But first what we recommend is Vita Loco. You can see that canister probably in a couple places around here in Andover. I know I've seen it at Target, I know I've seen it at Walmart. I think I've even seen it at QuikTrip. But that one's a pretty easy one to get around here. But it has all the stuff that you need. And if you're not so keen on the taste, my recommendation is get a sparkling water and put a little bit of that in there to make sure you get your electrolytes but have a nice refreshing drink. Second one that we want is LMNT. This one's going to be the best for any athlete who's going to be sweating and sweating and sweating. This one has the most sodium, potassium, and magnesium in it, but it is a little saltier so if you have a weird taste and you don't like salt, then this one might not be for you, but has all the stuff that you'll need. Third and lastly is Nuun. It comes in a little canister and has many different flavors. And again, it's got that sodium, potassium, and magnesium in it. This is something that I actually drink almost every day. So if you have any questions, make sure to let us know at your next appointment. Have a great day, everyone! Be Well Dr. Lisa

I Want to talk about leaving a legacy of fitness with your kids. What could that mean for you and your family? That could mean going on leisurely walks or bike rides with them, exploring local parks or scenic trails together. These activities not only promote physical fitness but also provide an excellent opportunity for bonding and conversation. It could mean playing fun and competitive games like pickleball or spikeball right at home, setting up a net in the backyard or at a nearby park. These games can foster teamwork, enhance coordination, and create lasting memories through shared laughter and friendly competition. Maybe you enjoy exercising regularly, whether it’s running, yoga, or hitting the gym. Consider bringing them along with you to share in these activities, as it can be a great way to inspire them to adopt a healthy lifestyle. Exercising together can strengthen your relationship, as you encourage each other and celebrate small victories along the way. Or if they're actively involved in sports, don't miss the invaluable opportunity to participate with them. Instead of merely being their chauffeur, take the time to engage in their interests. Take them to the field and practice with them, whether it's shooting hoops, kicking a soccer ball, or throwing a football. By actively participating in their sports, you not only show your support but also gain insight into their passions and challenges, fostering a deeper connection and understanding between you. It's never too late to start. Be Well -Dr. Tony

It's very common for me to hear athletes of any level talking about the programs that they're working with to help strengthen their body, to help condition their body for their sport. But if we're not including some type of mobility routine into that strength and conditioning program, we're missing out on a lot of the benefits that can come from your strength training and from your training for your sport or sport in general. Three ways that mobility will help: The first and most important one is it's going to help in injury prevention . No matter how strong your muscles are or how tolerant they are to stress, if they're not able to move soundly in and out of the ranges of motion that you're going to ask of them during your sport or during your activity, we're quite simply going to make ourselves more susceptible for those sprain strain types of injuries where the muscles are pulling too hard on the ligaments or the ligaments aren't creating enough room for our muscles to be able to do their job. Secondly, it's going to help your body become more resilient to your training, and you're actually going to recover better from the strength training that you're putting in. When we move our muscles, when we lengthen and contract those muscles and ask them to elongate to their maximum potential, we're also creating a pumping mechanism within that muscle. And so we're able to help move some of the byproducts of a hard strength workout or a hard endurance type workout and move some of those byproducts of that garbage in there that's making your muscle sore and contributing to those aches that you feel. You are going to help pump that stuff out of that muscle tissue and create more ease within the tissue so that it quite simply recovers better. And lastly, and almost equally as important, we're going to put the body at better ease . When we have less tension, when we have less tone, our body rests better, and rest is going to be the primary thing that is going to allow you to train the next day, to perform the next day, to get back out there and to do the things that you want your body to be able to do from the training that you're doing. So is strength important? Absolutely, but almost equally as important and maybe more important for a lot of athletes, your mobility is going to be super key. So don't forget about that when you guys are out there training and conditioning for your sports. Be Well Dr. Daniel

The summer is kicking off to quite literally a hot start here. So how do we make sure that we are keeping our energy levels up so that we can enjoy the weather? Here are three ways that chiropractic can help your body stay up to the task and keep up with all of those awesome activities you're enjoying with your friends and family this summer. The first and most important way is that chiropractic can help your nervous system reach a state of rest . Throughout all of the activities that we're doing throughout the year, regardless of whether it's summertime or wintertime, all of that equates to some type of stress on our body. Chiropractic is a great way for you to let your nervous system relax. When we remove the interference, it's able to rest more efficiently, so you make better use of the rest that you do get. Number two, chiropractic and spinal mobility can really help you maintain the reduction of inflammation in your body so that it does not build up in your system. Mobility is crucial for allowing lymphatic drainage and ensuring that your body stays toxin-free, so your energy levels remain high. And last, but certainly not least, good spinal mobility and good mobility in your body quite simply make it easier to move and get about your day , enjoying your activities without feeling like you're having to work hard against your own body. So if you're in need, we're the place to be. And so, come on in and get your exam here. Otherwise, let's have a beautiful summer together. Be Well Dr. Daniel

Hey everyone. Happy May, happy spring and most of all, Happy Mother's Day to all you moms out there. We will be celebrating you all month this month. And being a mom myself, I know sometimes those kids can be difficult. Kids don't always like to listen to what you might say, but I say actions speak louder than words. So I'm going to teach you four healthy habits for you to model for your kids this month and going into the summer break. #1 Make sure you are eating the best foods possible. Fruits, vegetables, great fats, proteins, all of that stuff that you need to stay healthy. If you are healthy, they will be healthy. So try to model those great habits with that. Less packaged foods, less sugar and most of all, a lot more water. A lot of kids don't get enough water. So let's just make sure they're getting that in in plentiful amounts so that they can go on throughout the summer and spring and enjoy everything outside. (Here are some great SNACK options) #2 Get outside to exercise. Yes, it doesn't just have to be outside, but exercise in itself is so important when it comes to having healthy lives. So making sure you get at least 30 minutes a day, whether it's walking, doing some yard work, something that's going to get that heart rate up. The kids can help you with all this too, but this is a great way to model great health. #3 Sleep. I know this is a hard one because you just want to get all the things done, but really when you get good sleep, you can be the best mom you possibly can be, and then the kids will get good sleep too. Well, hopefully. So at least seven to eight hours is the best, but I know in my household we are upstairs by 8:30, in our beds by 9:00 o'clock, and then we are well rested in the morning. #4 Chiropractic care. We do this in our household every week, and that's to make sure our nervous systems are at its full potential. So let's say a virus comes in, we can fight it off. If an injury comes up, we can recover faster. So this is just something we do as a family to make sure that you are at your best possible. Those are my four ways that you can model healthy habits for your kids. Be Well -Dr. Lisa

One of the questions I often get when talking about Essentials of Life Chiropractic in public is, does your office offer nutritional advice? And my answer to that is yes ! In fact, we believe so strongly in the value of patient education that we created a special space in our office called The Learning Lounge , where we do various workshops on things from nutrition, to sleep, to stress management and posture. We also offer something called our Blueprint for Optimal Health Workshop , which is for all of our new patients, and that teaches patients what to do outside the office to get the best results possible. So yes, in addition to nutritional advice, we offer all this different lifestyle advice to help people get the absolute most out of their health and wellness journey here in this office. For more information on what we have coming up, you ask our team here . Or, just ask at your next appointment. Be Well Dr. Tony

Here at Essentials of Life Chiropractic, it's a place where kids and families come to get well and to stay well. The hand prints and foot prints you see on our walls are kids who have been adjusted in this office. In fact, 30% of our practice is under the age of 15. Why does someone that age need a chiropractor? Well, chiropractic here at Essentials of Life is all about keeping the spine aligned and the nervous system clear. It is important that that spine and pelvis stay properly aligned, especially as it's growing and developing. And that nervous system? Well, that controls the healing and function of the body. So in order for kids to heal, to function, to grow, to develop to their fullest potential, it is important that those spine and nervous system stays properly aligned and the nervous system stays clear. And that's what we're here to do. This is how we help families get well and stay well here at Essentials. Be Well Dr. Tony

Spring and summer sports here are already swinging into gear. And I know at least for myself, that I'm definitely excited to get back out on the golf course, get back outside, and just start doing active stuff outdoors again. So a lot of the conversations that we've been having in the office here with especially our young athletes , but even our weekend warriors, is how do I prepare my body for this coming season and make sure that I help prevent myself from having those injuries and prevent myself from having anything that may pop up? Stretching and mobility is going to be a great piece in the puzzle for that care, that long-term maintenance for us to help in that preventative measure. Chiropractic can also be a wonderful way to help your body recover from your injuries that you may have. If we have a strain to a muscle, if we have a tweak to a joint, chiropractic can be a great balance with the efforts that you're putting in to care for the soft tissue, to care for the muscles and the ligaments. Those are the things that are moving our joints, that are responsible for caring for the patterns of the mobility that we use every single day. And so if those muscles, those joints aren't being well-supported and don't have good mobility, chiropractic can help you restore that joint range of motion to help further the improvement that's going to be coming from the soft tissue change during that healing process. And we found that can actually accelerate the sensation of not only feeling better, but getting back to your sport feeling more confident when you return, because not only does the muscle, the soft tissue feel better, but the joints are also functioning at their best capabilities. So if you find yourself a little bit out of sorts from a spring sport or if we have any challenges that pop up here as we get into summertime, chiropractic can be a great way to help out along the way. Be Well Dr. Daniel

Hey everyone! Some of you might notice when you're coming in the office we see a lot of babies and kids here in the office. And a lot of people really ask the question, why? But also they're really scared to honestly bring a baby in. And the reason why is because they have pictured in their head that we adjust a baby very similar that we do an adult, which is completely not the fact at all. The case for that is that we're very gentle in our adjusting no matter what we do, but for babies especially. So I'm going to talk through an example of what it looks like to get a baby adjusted. Kids are a little bit different, as they grow up, we're going to adjust just slightly different. But for a baby, a newborn especially, this is what you'll see. So basically you'll see me just come under their pelvis, sometimes, do some ranges of motion for baby here, just a little rocking back and forth. Usually what we're looking for, again, are the muscles. We're also looking for any of the joints that aren't moving very well in there. Because babies should be very flexible, and if they're not, they had some sort of trauma during birth or something later on. So usually that's what you'll see from that. So when it comes to the neck adjustment, basically what we're doing is just doing little movements from side to side. Also, you'll see just a little bit of movement side-to-side every now and then to test where the range of motion is. But again, we want to make sure it's balanced from side to side, especially if this baby or newborn is nursing, or again, we don't want them to have torticollis. We want to make sure things are free flowing and make sure the nervous system is functioning properly. So that is how we adjust babies here in the office, it's not scary at all, and it's very important for their nervous systems. Be Well Dr. Lisa

I am here in my home office, also known as my Chiro Cave, talking about my five favorite at-home tools to use to improve muscle recovery and ease muscle soreness. 1.) Foam Roller - This is a fantastic tool that you can get. You simply place it on the ground, and you can roll onto those tight knots in the muscles. 2.) Lacrosse Ball - This is much better than a tennis ball or a racquetball because it's a lot firmer. I can get further into those tissues. 3.) Massage Gun - Speaking of tight knots and muscles, these vibrating muscle guns are fantastic. Most of them come with a lot of other attachments, too. Highly recommend those. 4.) Heating Pad - The heating pad I have is filled with flaxseed. This gives a little bit of weight to it, as well. Simply pop this in the microwave for a couple minutes, pull it out, throw it wherever you need. That can start getting some heat into the muscles, too. 5.) Epsom Salt Bath - Epsom salts are magnesium sulfate, fantastic for helping relieve tight muscles. Now all of these things are in addition to stretching. So there you go. My five favorite at-home tools for muscle recovery. Be Well Dr. Tony

Hey, everybody. If you're like me, you're probably starting to feel a little bit more of that momentum out there from the sunshine, those rays getting into the body and giving you a little bit of that energy and a little bit of activity. So let's channel that activity and that energy into one of those habits or routines that you were thinking about maybe around the start of the new year or around the wintertime when it didn't feel so good to start to try and do something new. But now that we got a little bit of that extra vibe going on outside, coming through the sunshine here, maybe a good time to start and feel good about starting. Get a little bit of momentum here with those things through the springtime so that when summertime hits and those summertime activities get going, you already have your good healthy habits in place to support you, keep you bouncing back for all of those extra activities that you're going to be feeling in this Minnesota summertime. So get started on some of those new habits and new activities with the extra energy from the sunshine, and we'll see you in the office. Be well. Be Well Dr. Daniel