Self Care Wellness Guide

Self Care Wellness Guide

Our self care wellness guide is designed to help you to stay physically and emotionally healthy. Our guide will help you on the journey to optimal wellness as we provide insight and a map to success.

Self Care Tips Eating

Making sure that your diet is designed for a healthy lifestyle by incorporating a good amount of fruits, fiber, and vegetables is key. Make sure to cut down on sugars, salts and fatty foods. Make sure to Drink a gallon of water a day at a minimum to stay hydrated and flush toxins. Your diet and the nutritional benefits go a long way towards optimal wellness. Experiment with new healthy foods and expand your skills in the kitchen. Preparation of some dishes may take a while and will be well worth it.

Exercise and Self Care

There are many reasons why exercise is important. Regular exercise can improve our physical health and decrease our risk for serious health conditions. Exercise is proven to help us feel better and more confident. All great reasons to get moving. It is really quite easy to overlook the importance of exercise and miss out on opportunities. Find a few minutes in your day – 10 to 15 minutes – for exercise. In addition, Make time for a walk in the neighborhood, park or a jog on the treadmill. Anything that gets you moving and takes your mind off of the usual daily routine. This is key to self care.

Self Care Wellness Guide Sleep

During sleep many things are happening to our bodies. We re-energize, heal and strengthen while we rest.  Sleep is essential for optimal wellness and without it we could not function. We encourage you to read on, but hey if you get a little sleepy, feel free to take a nap and continue after.

Make time for rest and you will feel better and therefore live better. From creativity to memory and muscle repair, sleep is the key ingredient that you cannot function without.

Positive Self-Talk

The way we look at ourselves has an impact on how we feel and the way we carry ourselves. Practice positive talk and promoting a positive feeling about yourself and accomplishments. In addition, Celebrate your daily events and look at them as a success, because they are. This in turn will create a happier you and will reflect in the way you interact with others.

Take a Day Off

Make it a me day. Even if you take a day off to do absolutely nothing, it may be just what was needed. Sounds pretty good doesn’t it? It isn’t hard either. Whether you work at home or have a boss, make a plan for a day just for you. Sit and watch movies, get some extra sleep, take a beach day or just go with the flow. Make it about you and enjoy the day.

We hope our wellness self care guide provided you with some great tips. Remember we are all on this journey together. We are here to provide individualized wellness plans and assist you in reaching your wellness goals. If you need help or guidance please call the office of Bond Thomas Chiropractic to schedule a consultation:

 

 

 

 

Mental Wellness During The Holidays

Maintaining mental wellness during the Holidays is usually a lot easier said than done. The holiday season can be a very stressful time with pressure coming in many forms. Being very busy during the holidays can make it easy to get off track with health and wellness goals. During the holiday season make sure to take a step back, take a deep breath in and make sure to allow time for you.  During all of the hustle and bustle of the holidays make sure to keep wellness a priority. With our holiday wellness tips to keep you on track, the holiday’s season will not derail you.

Me Time For Wellness Through The Holidays

Making time for you is a perfectly healthy way to maintain mental wellness. Me time is different for everyone and there are no right or wrong ways to spend it. Taking time to relax, decompress and alleviate stress is the key.

Healthy Eating During the Holiday Season

Maintaining a healthy diet during the holidays can be quite a challenge. So many parties get togethers and gatherings, options are endless. Don’t go on dessert overload during the season. As you site with family and enjoy the season make sure to eat what you like in moderation. While you enjoy the meals and different foods this holiday season, take time to enjoy them. In addition, make sure to sample the holiday treats that have been prepared. Doing so will keep you from overeating and provide a lot more enjoyment. Another good tip is to pace yourself when eating. Remember that the brain takes about 20 minutes or so to let the stomach know that you have had enough. Eating less food per sitting and spreading out your holiday meals throughout the day will keep your furnace burning calories and will help from overeating.

Sleep For  Mental Wellness During the Holidays

Getting sleep through the holidays may not be as easy as it sounds. Sleeping however is the key to staying healthy during Christmas and it ensures your immune system will be better equipped to keep you healthy. Most people require 6-8 hours of sleep for proper energy levels and optimal health. Making sure you get enough sleep will help power you through the holiday shopping, late night wrapping and all the festivities.

Don’t Overspend During the Holidays

Don’t break the bank during the season of giving. Create a budget and stick to it. Doing so will alleviate future stress. Enjoy the holidays, buy the gifts and stay within a budget that is comfortable for you.

Maintaining your health through the holidays and beyond is an achievable goal. It can be done when you have the proper guidance or a plan to keep you on track.

The team at Bond Thomas Chiropractic specializes in individualized wellness plans for our clients. Need help for the holidays or beyond? We are always here to offer our professional guidance.  Call Us: 727-522-1900

Optimal Wellness During The Holidays

Our guide to Maintaining optimal wellness during the holidays is perfect for this busy time of the year. Whether you are traveling, working, shopping or volunteering, making an active choice to be healthy is the ultimate goal.

Choose Optimal Wellness During The Holidays

Follow good health practices during the holidays and especially these times is very important. Make sure to wash your hands and pay attention to the surfaces and items you touch.

If you are sick or think you may be getting sick, take the day off. Limit contact with others and be considerate. Get plenty of rest and follow up with your family doctor if you do not get better.

Relax With A Massage During The Holidays

Regular massage by a professional improves postural dysfunction and improves blood flow. Massage therapy helps to work out problem areas such as the lower back, upper back, and chronic stiffness. In addition, massage reduces the pains and corrects the dysfunction in the body. Massage is also great for Strengthening the body’s immune system.

Hydrating During the Holidays

It is easy to get busy and forget to hydrate. It seems so simple but many of us get caught up in the rush and forget to consume the required amount of water daily. In addition, consuming the right amount of water along with fiber ensure proper digestion. Water dilutes waste and helps to eliminate toxins from the gastrointestinal tract, thereby preventing your GI tract from infection and inflammation. We tend to get off track with diet during the holidays. Big meals, desserts and treats are everywhere you turn. Sure it is ok to steer a little off track, just make sure to keep the water intake high.

Exercise for Optimal Wellness during the Holidays

Whether you are traveling or staying close to home for the holidays, exercise should be part of the routine. Make sure to have a plan and keep it with you. Make the most of the space you have and use equipment or body weight to maintain.

Tips For Holiday Wellness

Make it easy and choose a few exercises that work for you. Squats, lunges, push-ups, lumber jacks, etc.

If you are traveling bring some bands on the trip. Resistance bands travel well, and you can use them for quick strength exercises anywhere you go.

Walking is easy and you can do it anywhere. Inside or out, Movement is very important to mental and physical health.

Shopping For Wellness During The Holidays

Yes you read that right, shopping can be counted as exercise if done right. No, online does not count, but that is another topic. Think about it for a minute. When you shop you lift, you walk and the body is in constant motion. If it is an outdoor shopping center you will constantly be going outdoors and moving from store to store. If it is indoors you still walk and lift. Go at it with a positive mindset and that will make all of the difference. Who knew that buying gifts could be so much fun.

If you feel like the holidays are the hardest time of the year for you to maintain, you are not alone.

Use these tips to help you with the wellness goals you have. Make sure to enjoy the season, family, food and take it all in. The holidays are here and gone before we know it. Maintain what you work hard for all year long. Strive for optimal wellness and have a happy holiday season. Need help with a holiday wellness plan? Visit our website and book an appointment with Dr Bond.

Benefits Of Being Outdoors

  • benefits of being outdoors

The benefits of being outdoors are many and essential for both mental and physical health. Before going directly into the benefits stop and think what some of the healthy activities we can do outdoors? Outdoor activities could comprise of exercises like hiking, biking, sightseeing, or meditation. In addition you may wish to participate in an outdoor sports program. Being outdoors and enjoying nature is a key part of overall wellness and a healthy lifestyle. The eyes can behold beauty, the feet can scale new heights, and the hands can collect substances in nature. Now, what are the medical benefits of being outdoors?

Benefits of Being Outdoors and Sleep

Being outdoors benefits the sleep cycle by switching out artificial lights for natural lights. Artificial lights from digital gadgets are credited with upsetting the quality of sleep. Sleep becomes discomforted with artificial lights. On the other hand, the subtlety of natural light sets the frequency of your body’s biological processes to that of nature. Hence, your sleep becomes better and quite often longer.

How Does Being Outdoors Relieve Stress?

Being outdoors is considered the “dope” for stress and all-round mental health. If you feel stressed, step out in a second, and the stress, anxiety, or depression, drastically depreciates. One can trace the direct link between nature and mental health to cortisol (a stress hormone). When you step into nature, cortisol is acted upon by the happiness hormone – endorphin. Alongside the excitement in nature, there are often many ways to get lost and forget about the worries of life.

Does Being Outdoors Give You Your Daily Dose of Vitamin D?

Many people still think it is a myth that the morning kisses of the sun are the vital “vitamin D.” As much as your orange juice, yolk, salmon, and so on can be a good source of vitamin D, being outdoors also gives you a substantial dose of vitamin D. With these daily doses, one is less likely to be fatigued, have bone pains, or feel weaknesses around the muscle. Furthermore, you are practicing good wellness by doing what you can to prevent cancer, stroke, and even heart attack by boosting natural sources of vitamin D.

Does Being Outdoors Boost Your Energy?

It is true that if you want to give your energy a boost, you should spend more time outdoors. The creative impulses are often at the highest when surrounded by nature. And because of longer sleep and more activities, you are burning more calories which means more energy for your body. Another place where an energy boost is necessary is in the brain. In addition to energized body and brain functions, being outdoors is good for balanced visual energy.

Any Time of the Year 

There are many outdoor activities one can join as an individual or a group. Each of these activities is beneficial in itself. Being outdoors is an added bonus as it provides a healthy setting for activities and peace. The breath of nature’s fresh air is good the lungs, the mind and the soul. No matter what time of the year being outdoors is advantageous to a healthy emotional, mental and physical you. Need help designing a wellness plan that is right for you? Call Bond Thomas Chiropractic to schedule a consultation: 727-522-1900

Best Home Exercises

  • best home exercises

This list of best home exercises will help you stay fit without having to leave your home. Home exercises are important for reducing the risk of developing several diseases, losing weight, and building muscle. According to research by Johns Hopkins Medicine researchers, lack of physical activity is linked with a heightened risk of heart failure. Whether you are using the fitness kits at home or the gym, it is always important to warm up properly. It is medically advised to start with some stretches to loosen up. Warming up will help you avoid injury and get you ready to work out. Here are some excellent home exercises that will help you warm up:

Best Home Exercises for Everyone 

Push-ups: Push-ups are effective for building functional strength by activating the whole body. However, push-ups are most beneficial for the upper part of your body. But a proper push-up also strengthens the lower back and abdominal muscles. Generally, it protects your shoulder and lower back from injury.

Bent-Knee Sit-up/Crunches: All the core muscles are in use for correct sit-up or crunches. Therefore, these home exercises strengthen your balance. Your balance is also improved because these exercises help stabilize your midsection.

Forward Lunges: If you want to target your buttocks, quads, calves, and hamstrings, then this is the appropriate exercise for you. Forward lunges help you move your hips up and down, which gives stability to your body. Basically, it improves your all-around hip flexibility and makes you more functional.

Plank: This seems to be one of the simplest exercises you can do, yet it is quite challenging and effective. Against popular opinion, plank does not just target strengthening your abs. A proper plank fitness routine activates all the major muscle groups in your body.

Try These Home Exercises for Optimal Health

Skipping Rope: Skipping rope burns up to an estimated 200 calories within 15 minutes. By reducing calories, the skeletal system becomes more fragile. Hence, skipping rope is good for bone health. It also warms up your body by increasing your heart rate.

Squats: Squats are a great exercise to build foundation and support muscle groups. The reason is that they serve multiple purposes. Many people believe that squats are a leg only exercise. They would be wrong. Done properly, Squats engage every muscle in the body.

Calf Raises: A great home exercise for runners is calf raises. It stabilizes the feet and ankles by activating the two muscles that run down the back of the lower leg. Calf raises help to prevent most injuries that using gym equipment causes, especially soreness in your leg.

Shoulder Press: In addition, a great shoulder exercise for home is the dumbbell shoulder press. This exercise is the warm-up that prepares you for heavy lifting at the gym. Its benefits include strengthening and increasing the strength and size of the upper arm muscles, shoulder muscles, and neck muscles.

Glute Bridges: In simple terms, glute bridges warm up and strengthen the pelvic and hip area. The glute muscles are quite important for everyday activity. Glute muscles are referred to as the strongest and longest muscles in the body. These muscles are often summarized as the hip and butt muscles. But the benefit of glute bridges extends to building a strong back.

Daily Exercise Makes The Difference

Conclusion

An apple a day, it’s been said, is said to keep the doctor away. But then, exercise is the true body therapy. If you intend to stay fit and keep injuries away, then engage in the exercises mentioned above. Jumping on gym devices may result in injury. These home exercises can be done with body and light weights. Therefore, you have more options to warm up and stay in great shape. In addition, make sure to include a great warm up and cool down period.

If you need help creating a wellness plan that fits your lifestyle we are here for you. Call the office of Bond Thomas Chiropractic to schedule a consultation with Dr Bond. Start your journey to complete wellness today: 727-522-1900

Benefits Of Stretching

The benefits of stretching are plentiful and are for everyone regardless of age. Stretching is not just for athletes or those who exercise. Stretching will have a positive impact on your lifestyle and daily routine. In addition, Frequent stretching will improve your blood flow, energy and attitude. Good stretches are beneficial to everyone. If you can incorporate stretching into your daily routine you will notice a healthier pain free life.

Here are some major benefits you can get from stretching:

Stretching Increases Your Flexibility 

  • Tight muscles and creaky joints are signs that your body needs stretching. Good stretches help the muscles to be less tensed and relaxed. With this, you are less likely to experience aches when you carry out physical activities, as the muscles are more loosened. However, flexibility cannot be attained in a day. Be consistent with your stretching routine and involve every part of your body.
  •    Increases Your Range of Motion: As we age, we tend to experience more difficulty moving our joints, especially the hips and knees. This affects our day-to-day activities. Although not all joints move a lot, they must stay flexible to maintain a healthy injury free state. Stretching allows the synovial fluid responsible for coating joint surfaces to circulate and prevent diseases like arthritis.

Benefits Of Stretching: Blood-flow

  • Increases Blood Flow to Your Muscles: We tend to spend long hours behind our computers, attending to business all day. This makes us prone to chronic ailments associated with poor blood circulation, like stroke. Performing body stretches makes your muscles press on the arteries; the body then releases chemicals that expand the arteries for more blood to enter. If you have mobility problems and can’t easily exercise, consistent stretching of your legs helps to improve blood circulation.
  • Improves Posture: One fascinating thing about stretching is that it can be modified to suit you. If you sit for long periods and it has affected posture, stretching can correct it. Stretching strengthens the muscles of the shoulders and lower back, putting your back in better alignment. Done daily you will notice the positive change and your body will thank you

Benefits of Stretching: Pain Free and Less Stress

  • Helps to Heal and Prevent Back Pain: It is quite normal to feel pains and soreness after workouts. As a post-workout activity, stretching can speed up the healing process of sore muscles if done properly. While back pain is common, engaging in stretches over time serves as prevention against such tension that may arise due to constant strain on the muscles and ligaments. In addition:
  • Relieves Stress: Our body and muscles are usually tensed due to the strain and tension we experience in our day-to-day activities. Therefore, Stretching after a long day at work helps in the production of endorphins which stimulate relaxation. After stretching, the muscles are usually relaxed, and a signal is sent to the brain to reduce mental stimulation.

Remember Stretching:  

Stretching may not be as exciting as exercising or sport activities, but it will surely help with injury prevention. In addition it will contribute to longevity and a happier life.

If you don’t have stretching as a part of your daily routine, it is time you add it. Need help getting started with a wellness plan that fits your lifestyle?

Call our office to schedule a consultation with Dr Bond. He will customize a plan that benefits you in all aspects of life. Call: 727-522-1900

Five Exercises For A Strong Core   

By doing these five exercises for a strong core you will improve overall strength, mobility and prevent injuries. As you may be aware, core muscles are not just vital for body stability but also day-to-day activities.

The core muscles are the main links connecting your upper and lower body, making movement and engagements flow seamlessly. Therefore, you must take out time to exercise your core and ensure it’s always in the best shape. Not to worry, here are five key exercises you can engage in for a strong core.

Five Key Core Exercises

  1. Glute Bridge: While this exercise will give your gluteal muscles more flexibility and improved appearance, it is also aimed at strengthening your core. To engage in this exercise, lie down on the exercise mat with your face and knees up. However, ensure your feet are flat on the surface. After this, raise your hips upwards and downwards. The entire process is repeated. The benefits of this exercise include reduction in lower back pain, improved mobility, and agility.

 

  1. Plank: This exercise is similar to regular push-ups. The distinguishing factor here is that planks do not involve movement. Instead, you have to maintain a push-up position for an extended period. To do this exercise, get into the push-up position and retain it for an extended period. The benefits of planking include improved posture and metabolism boost.

 

  1. Leg Raises:

    As simple as it sounds, leg raises offer core strengthening by targeting the anterior hip flexors. The effect of this is a strengthening of the internal and external oblique muscles. This exercise is quite straightforward. It is done by lifting your legs into the air, suspending them, and then dropping. This cycle is repeated, resulting in enhanced leg and abdomen strength.

 

  1. Bird Dog: You may have imagined it already. This exercise enhances key parts of your body, such as the hip and back muscles, to increase motion range and posture placement. To perform this exercise, adjust yourself to be on your four limbs. Then, raise your opposing limbs (one arm, one leg) simultaneously. The exercise works to safeguard the neck and build lower back strength.

 

  1. Side Bend: This core exercise is all about strengthening the intercostal muscles. It is done by simply raising your right arm and bending your upper body to the left side. You can also switch over to the other arm and side. This is done repeatedly with breaks having the effect of increased rib support and strengthened core.

Focus on Core For Added Strength and Durability

In addition, there are other exercises you could engage in as well that will improve your core strength and facilitate your all-around fitness. These exercises include superman pull, v-sit, pelvic tilt, and crunches. But learning about these moves is not enough. You must ensure you take the right steps to achieve your desired fitness goals.

Benefits Of Exercising Outdoors

The benefits of exercising outdoors are many. Weight control, a healthy heart, improved vitamin D levels and stress relief just to name a few. Exercise is great for the brain and will increase its function immediately. Going outdoors to exercise leaves you with a never-ending change of scenery. In addition, you can choose your own venue every time.

Here are some of the added benefits when you exercise outdoors:

Weight Management- Working out and exercising on a regular basis will burn calories, resulting in weight loss.  Cut out the T.V and sitting in front of the computer and get moving.

Increased Energy- Exercising and energy levels are directly related. The more you exercise the more energy you will have.

Lower blood pressure- A healthy heart increases blood flow and reduces stress. If you have high blood pressure, cardiovascular exercise may help lower it. If you don’t have high blood pressure, exercise may help prevent it from rising as you age.

Everyone has reasons why they exercise. Some want to lose weight; others do it for blood pressure, or to prevent disease or to fit in to that new pair of jeans.

Benefits of Stretching Outdoors:

A nice mat or towel is all you need to get started. Stretching and movement can make a world of difference in the way we feel, move, age and recover. Stretching often is not only good for your body but it also makes you feel better. The body functions better when we stretch, so what are you waiting for?

As we get older our muscles begin to tighten. This is a natural part of the aging process. The bad thing about tightening is that it can inhibit range of motion and cause joint stiffness, making normal day to day activities more difficult.

Many of our Chiropractic patients have great results when combining stretching and outdoor exercise. A consistent stretching routine will have you feeling limber and younger. In addition, recovery will be much faster.

Some Great Outdoor Exercises

– Hiking

Hiking trails outdoors is a great way to exercise. Fresh air and time to think are always a good way to reduce stress.

– Beach Volleyball

Living in our Sunny state we are not far from the beach. Beach volleyball is a great sport to enjoy while getting fresh air and exercise.

-Yoga Outdoors

Yoga is a great outdoor exercise activity that can leave you feeling great. In addition ou may make some new workout partners.

– Swimming

Swimming is one of the best ways to get a total body workout. Living in St Pete there is water not far from all of us. Swimming tones muscle, boosts metabolism and burns calories.

Get outdoors and experience the healing power of nature while you exercise.

Did you know that when you are outdoors it benefits the immune system? Our bodies react different in nature. Being outdoors while exercising boosts the immune system.

Being outdoors in a non controlled climate will burn more calories. Therefore, performing the same exercise outdoors is better for you than doing it inside.

Whether it’s a walk around the neighborhood, an outdoor bike ride, or a swim at the beach you can’t beat outdoor exercise. Try it and see for yourself. Need help starting a program?  Call us for individualized planning: 727-522-1900

Benefits of Drinking Water Daily

The benefits of drinking water daily cannot be over emphasized. Every day, health experts and fitness instructors encourage people to drink more water and stay hydrated. Have you ever wondered why? Here are a few reasons why you should heed their advice and stay hydrated.

Water fights fatigue

Since about 75% of the human body is made up of water, dehydration affects most of the body’s functions. Dehydration has been associated, by scientific studies, with increased fatigue, anger, and confusion. It is also associated with mood problems and decreased vigor. For your cells to work properly, it is important you are well hydrated. In addition,  Drinking water also helps retain a healthy heart rate, blood pressure, and good metabolism.

Water is good for the immune system

You need adequate fluid to produce lymph, an essential bodily fluid, and a significant immune system component. All systems of the body work better with adequate hydration, including the immune system. For an improved immune system, drink more water.

Benefits of Drinking Water Daily – Training

Adequate hydration is vital to workouts. Water helps lubricate joints in the body and improve metabolism. Drinking water helps you work out longer and avoid muscle cramps. You should take extra care to stay hydrated during workouts so that you can maximize the benefits of your workout.

Water improves vitality and recovery

Water is a major component of our circulatory system. By drinking enough water, we encourage greater circulation of blood within our system. For instance, Blood carries food nutrients and white blood cells. Increased circulation means an increase in the rate our body parts receive needed nourishment and defense. Therefore, This will bring about an increase in vitality.

Water reduces the effects of aging

Drinking sufficient water helps plump up and renew skin cells, which minimizes the appearance of fine lines and wrinkles, so you look younger. In addition, Water is also an agent of detoxification. It helps flush toxins and impurities out of the body that dulls your complexion. Above all, Being well hydrated supports good blood circulation, which will help your skin glow.

Benefits Of Drinking Water Daily – Digestion

Water and fiber work together to ensure digestion and avoid constipation. In addition, Water dilutes waste and helps to eliminate toxins from the gastrointestinal tract, thereby preventing your GI tract from infection and inflammation. Water and fiber bulk up stools and make them easier to excrete. Being well hydrated with water and fluids every day helps your digestion system to be optimal in its performance and to stay regular. If you become dehydrated, your feces will become dry and hard. Passing feces would become an inconvenience.

Conclusion

Now that you know the immense benefits associated with taking plenty of water daily, it’s crucial you take steps to ensure clean water is made available to you consistently.  You might need to get a water bottle. Therefore, You might also need to set a daily goal and reminder. Just make the right decision today to start drinking water every day. After all, water is the soul of the earth.

 

Health Benefits of Sunshine

  • health-benefits-of-sunshine

Do you know about the Health benefits of sunshine? There are so many ways you can take advantage of being outside and getting a healthy amount of sun. First let’s talk about some of the benefits the sun brings that you may not know about.

Did you know that the sun reduces your blood pressure by the way it changes the levels of nitric oxide in your body? This benefits you because it lessens the risk of heart attack and stroke. If this isn’t enough there is more.

Brain Function – Sunshine and vitamin D. The sun stimulates production of vitamin d in the body. Vitamin D is vital for fighting disease.

Depression – Yes, depression can be fought off with regular exposure to the sun. If you are feeling down in the winter months it may be the lack of sun you are getting.

You can reduce the Risk of Type 2 Diabetes with more exposure to the sun. Vitamin D plays a huge role in the production of insulin. We all know a great source of vitamin D, the sun.

In addition, getting out in the sun is great for boosting the immune system. Sunshine stimulates vitamin D and T cells which results in a more effective immune system.

Health Benefits Of Sunshine – Sleep

The more sun you get the better you sleep.

That is right! Getting out in the sun at the right times of the day will help you sleep like a champ. Make a little time to get out in the early daylight hours and reap the benefits.

In addition to sleep, the sun promotes better bone health. Vitamin D is great for the body as we all know. Did you know that it assists the body in absorbing calcium? Therefore resulting in stronger, healthier bones.

At one time or another every grandmother has said Carrots are great for the eyes. The sun and the Vitamin D you get are great for your vision and eye health.

We have the benefit of living in the sunshine state. We have as much sun as anyone could need and many ways to get out and enjoy it. If you have any questions about health or wellness, be sure to call our office: 727-522-1900. We can tailor a wellness plan to get you to peak health. Of course that plan will include some good old Florida sunshine.

Office Hours


Monday & Wednesday
8:00 – 11:30, 3:00 – 6:30

Tuesday
3:00 – 6:30

Thursday
9:00 am – 1:00 pm

Friday
8:00 – 11:30

Saturday
By Appt.

Sunday
Closed

Schedule An Appointment Online: 

We make it easy! Please click here to schedule an appointment online.

Patient Intake Form:  

Speed up your visit by completing the patient intake form. Please click to begin. The information you fill in will be sent directly to our office.


Contact Us


Bond Thomas Chiropractic

1210 16th St N.
St. Petersburg, FL 33705


Phone: 727-522-1900


Fax: 727-522-1933