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So you've set your goals for the year. You've started off, you're getting to where you want to be, you're headed in the right direction, but then the times get tough. Things come up and they may be a little bit confusing, something that you didn't expect, that you didn't foresee as a challenge in reaching your goal. What do you do? And so in Essentials of Life here, we like to talk about having a good team around you, a good team to not only help you support yourself when times do feel like they're getting a little bit difficult, a little bit of accountability maybe for the things that you've said that you'd like to do, but maybe you're not holding yourself to that standard. But then also, what if you have a question? Who can answer that for you? Who can send you in the right direction? So finding folks that can not only help you out when times get tough, and we need a little bit of motivation, but also maybe we need a little bit of extra information to help us make a good choice to get to that goal. So surround yourself with a good team. Surround yourself with somebody that has a little bit more of that knowledge that you're hoping to get, or knowledge that's going to help you get to where you want to be. And you'll find that those goals are that much more in reach this year. Be Well Dr. Daniel

This month's series has been all about giving you tips and resources for having the best 2025 possible. In this video, I want to share with you how to create habits to get the results you're looking for. We have to look at results as the end point. Habits of the things that'll get us there. Now, this book right here, it's called Atomic Habits by James Clear. I suggest everyone pick up a copy. It's phenomenal. And he talks in there about how habits or automated behaviors in response to a stimulus or cue. And so what we need to do is set up those cues to help us take the actions that will get us the results we're looking for. I want to give you three ways to do this. Ultimately, this is about building these things into our routine. Tip number one: put it in your schedule, because things that go in a schedule, get done. Tip number two : set a reminder with that. Have a reminder go off 10, 15, 20 minutes before you have to do it, or perhaps even at that same time. But set a reminder on that phone so that it cues you into doing the action that you said you were going to take. Tip number three: stack your habit with another habit you're already doing. For an example, we teach something in this office called the chin tuck exercise that helps with head posture, and we recommend people do that twice a day. Well, something else people typically also do twice a day is brush their teeth. So I recommend stack this chin tuck exercise with brushing your teeth. That's something called habit stacking. -Be Well Dr. Tony

Dr. Tony: I am here with one of my good friends and one of our wellness partners, Jen Appleberry- of Appleberry's Attic Craft Studio in Anoka. I call her the Craft Queen of the North, and we are super excited to be partnering up again this year for the vision board workshop. As you can see on the sign right behind us here, that's next Thursday the 16th from 6:30 to 9:00 at her studio in Anoka. And I'm going to let Jen tell you exactly what a vision board is and why you should join us. Jen Appleberry: So a vision board is a collection of pictures and phrases and different things that really just come together on a board to where we are taking time to set some goals, set a vision, be intentional with what we want our 2025 to look like. And the good thing is that if we make it beautiful, if we make it pleasing to the eye and we set it up somewhere where we can see it, and it kind of just naturally keeps us on track. The science behind that. But the beauty of this is that when you come to the vision board workshop, we give you a space, we give you time, we run you through an exercise to where you really can take a minute, silence the noise of your schedule, sit down, figure out what it is you want to accomplish in the next year, and then we put it all together in a beautiful way. Dr. Tony: So join us next week. Make sure you grab tickets for the event, and it's sure to sell out. It does every single year. Grab those tickets before they're gone. https://www.appleberrysatticcrafts.com/product/vision-board-workshop-january-16th/

It's resolution season here. January 2025. So everybody's got a little bit of something in mind that they'd like to work on. And so first and foremost here in the office, we've been recommending for our patients that they're looking at creating really specific goals. Instead of the conversation being around, "I'd like to be healthier," let's open that up to: What does that look like? What does that feel like? What does that allow you to do maybe that isn't available to you right now? Create some specificity around what that goal looks like so that when you do try to reach it, you know what it feels like and looks like when you get to that point. And another thing too is when we're setting goals, far too often I feel like we're running away from a negative rather than trying to travel towards a positive. And so instead of looking at your goal as "I'd like to avoid this," or, "I don't want to feel this anymore," or, "I just don't want to be here," let's look towards something positive that you can attach your motivation to, you can attach your drive to that says, "I am stepping into something that I would like to have, rather than stepping away from something that I don't want to have." Good luck out there. Be Well -Dr. Daniel

With all of the things going on around us and all the new activities and different things that we have added to our routine, it doesn't necessarily mean we have more time to rest, right? And so how do we make sure that we balance out that extra activity that's coming in from this holiday season here and make sure that we come out on the back end feeling just as fresh as when we came in? And the main thing I have been recommending for folks is how do you help your body transition. When you are done with your activity, how do you transition from that into rest mode so that your body is not stuck being active or feeling like it needs to stay ramped up? And so the two easiest things that I'll recommend for folks to do this is either heat or ice. Getting 10 or 15 minutes, even 20 minutes of heat or ice on something, your body is going to thank you. It is going to calm down, it's going to take you out of that stress piece, and it is going to move you back into calm so your body can rest. Also, as much as we talk about the importance of stretching and the importance of movement, even just a couple of minutes of that movement can help your brain and your body transition from activity, from stress back into rest mode, so that your body and your brain aren't stuck doing all those chores and things from the day, and you can actually rest and be ready for all the good stuff to come. Be Well -Dr. Daniel

Keeping Kids healthy over break There are three things you can do to help make sure that your kid stays healthy during the school break. First and foremost, make sure that they are getting enough sleep. Yes, it is very easy to stay up late and maybe sleep in, but just make sure they stay as close to their normal schedule as possible, otherwise you are going to have a hard time getting them up going forward, and it's great for their immune system to get that sleep and rest. Secondly, number two, make sure that you are getting enough activity, or make sure your kid is getting enough activity. There's plenty to do outside, it is cold, just get them bundled up and out there and playing as much as possible. There are also, I know, video games are big right now, but there are some video games out there now that have activity to them, so make sure you find something inside as well as outside to get that physical activity at least 20 minutes a day. And lastly, make sure you are decreasing the amount of sugar that they're having. Yes, there are cakes and candies and cookies everywhere this time of year, but try to decrease it as much as possible. Sugar will affect that immune response, and if they have too much, you are more likely to get sick as well. So make sure you stay on top of it, and we'll see you next time. -Be Well Dr. Lisa

Dr. Tony: Well, hello everybody. Dr. Tony with the Essentials of Life Chiropractic. I'm here with Mathew Tropsha. We both just got off stage speaking at the ChiroLIFE Conference and it was absolutely amazing. This guy is incredible. I can't wait to share him with all of you because he is actually going to be joining our team this week. He's going to have a very special role, it's called new patient specialist. He's going to be helping people take that next step into care in our office. You want to say a couple words to everybody? Mathew Tropsha: Yes. As stoked as you are, I'm even more stoked because I'm going to be part of the best clinic on planet Earth, Essentials of Life Chiropractic. I cannot wait to help make your experience even more awesome, and I'm looking forward to getting started!

In the last couple weeks, we talked about the structure of the spine and pelvis, and the nervous system that travels through the spine and pelvis, ultimately controlling all the healing and function of your body. This week, we get to talk about the role of chiropractic in all that. In this office, chiropractic comes down to two basic things. The first one is keeping all the bones in the spine and pelvis properly aligned. With proper alignment, you can structurally withstand the physical stresses that your body encounters every day. Also, proper alignment keeps these nerve pathways nice and clear, meaning that your brain is able to communicate as fully as possible with all parts of your body to direct the healing and function of that body. Now, the really cool thing is we also have a scanner here that can measure how clear that nervous system is or where there is interference so that it can help direct our adjustments in the proper way, and we can take the best care possible with every single person here at this office. Be Well -Dr. Tony

Now that you know about spine and pelvis, the nervous system and chiropractic, let's learn ways to help make sure that you can maintain proper alignment in your spine. So, the first thing is good posture. So, let's do this while you're seated, a lot of us have seated jobs, so let's make sure we do this properly. When you have a seat, make sure your feet are flat on the ground, 90 degree angle from your knees here, 90 degree angle at your hips. When you're here at a desk, make sure this is at 90 degrees as well. You should never be like this, should never be like this. So, make sure your monitor is right in front of you. Now, if you find yourself doing this over time, which a lot of us do, let's go through a quick stretch that you can do either right here at your desk, you could do it against the wall, or in your car, to help make sure that you keep those muscles working in the right direction that you need them to. So, let's do the chin tuck stretch. So, you can use your finger or not, but make sure to bring your head horizontally back so your ears are over your shoulders. Hold this for a good 20 to 30 seconds, and release. Now, do that three times throughout the day, and that'll help make sure that those muscles in the front are starting to contract as they should, and to stretch these out in the back as well. That's all I got for you today. We'll see you soon. Be Well -Dr. Lisa

Our nervous system is one of the most important systems in our body, and we can tell that by just how much of it is going to be protected and encased in bone of our spine and our pelvis. For a video on that, you should definitely check out doctor [inaudible 00:00:15] from last week. She did a great job describing some of the function and how that's working with and for you. But let's think about your nerves, like your information superhighway between your body and your brain. So it's going to be responsible for receiving the information like touch, and smell, and sound through the nerves and most of them through your spinal cord, up and into your brain. And then your brain then responsible for sending that communication back out into the rest of your organs and your muscles to tell them what to do based on that information. And so each one of these segments of your spine is going to be responsible for relaying different nerves to different areas of your body. And when they're all working well together, your body can function as a whole. And this is not just with our muscles, but it can be with our glands and our body too, and our organs. And so you can feel this function through the stress response in the body. And so if you say you get cut off in your vehicle and you feel your heart rate increase and you feel your hands get a little bit clammy, that's your nervous system helping your organs and your tissues respond to the stress. And so your nervous system is helping your body adapt and work with your environment each and every moment of the day. Be Well -Dr. Daniel

Hi everyone! As kids head back to school and start fall sports, we wanted to share some healthy snack options for after school, before practice, just in between meals. Some options that we love: Fresh fruits Veggies MadeGood granola bites SkinnyPop popcorn Beef sticks Protein shakes Cheese and crackers We always say that the closer to the earth, the better. So things like those fruits and veggies, unprocessed snacks, anything that you can find that your kiddo loves, that's going to give them a good source of that protein. Fats and carbs are great. Good luck to everyone as you head back to school and as you get started with those new fall schedules. -Dr. Lucy

It is back to school time, everybody. And so we are working on helping all of these kids not only stay healthy, but keep all of that knowledge absorbing into the brain here. And so one of the most important parts of that, and a lot of you parents are already doing things with this or have been working on this, is taking care of a good sleep schedule and good sleep hygiene. Having good sleep is going to be one of the most important pieces in the puzzle of taking that information from short-term to long-term memory. So taking advantage of all of that that we're doing at school. But also making sure that our body and our brains recover so that we don't have such a short fuse the next day. And so one of the easiest ways to do this, and I promise you it will make a difference tonight if you put it into play, is helping to control the light in your environment, in the space of either your bedroom or the time when we're working on getting calmed down and getting ready for bed. So that's going to be your screens, that's going to be the overhead lighting, that's going to be any light that's coming in from outside. If we can control the light and how much of it is hitting the eyes, and especially what type with those devices, that is going to make a big difference for your child's sleep schedule throughout the start of the school year and through the whole thing. If you have any questions, contact our office. -Dr. Daniel