Make Your Health A Priority

Make Your Health A Priority

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There is no better time than now to make your health a priority. We all know the benefits of a healthy lifestyle, but far too few actually take time to live it. Making the effort takes time that some of us just don’t want to take. A healthy lifestyle takes planning and execution and we are here to help you get started.

Planning is key to success

People who maximize their time often have a plan. Set aside time to schedule your days and try hard to stick to it. A good plan will help you save a lot of time within the week. Make sure to avoid and not give in to daily distractions. Identify exactly what you are trying to accomplish and emphasize this in your plan. Therefore, make your health a priority with proper planning and execution.

Prioritize Healthy Eating Habits

The cool thing about eating healthy is each individual can create a plan that works for them. From choosing the foods, shopping and preparation, the choices are all yours.

Make sure that you have a balanced nutrition plan and incorporate these tips daily:

– Incorporate Vegetables with Every Meal

– In addition, Make sure to eat 5 or more servings of fruits/vegetables daily

– Up your protein and eliminate sugar

– Exercise Daily for at least 30 minutes

– Hydrate! Drink plenty of water

– Eliminate Processed Food


Food Choices For Optimal Health

– Leafy Greens

– Salmon

– Cruciferous Vegetables- Lean Beef and Chicken Breast

– Boiled and Sweet Potatoes

  • Make sure to avoid sugar and processed foods and incorporate fruits and vegetables.

Make Your Health a Priority With Exercise

Health and exercise go hand in hand, make sure to get plenty and reap the benefits. Whether you Join a gym a group or exercise at home these simple exercises will improve your health and make you feel better.

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.

Health and Stretching

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.

Stretching Increases Your Flexibility

Good stretches help the muscles to be less tensed and relaxed. Be consistent with your stretching routine and involve every part of your body. Stretching 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.

Hydrate For A Healthy You

There are many benefits when it comes to drinking water. 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. In addition,

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.

Mental Health for A Happy You

Make sure to think positive and work on eliminating negative thoughts. We all have times when negative thoughts creep in. When this happens catch it and make a habit of replacing with a positive healthy thought. Positive thoughts allow for good mental health. Doing this will change your attitude, the world around you and make for a happier you.

Keep a positive circle. Surround yourself with positive people – People that maintain a healthy lifestyle are the ones to gravitate to. Having a good network of like minded people will help keep you on track. People that value family and make good choices are a great support system. Break away from people who tend to be negative in their thinking.

In addition to the above tips make sure to take time to feed your mind with positive thoughts. Doing so will allow you to succeed in all avenues of life.

The best part about a successful health plan is that anyone can do it. The hardest part for most people is sticking to the plan. Make sure to take time to plan and then execute. At Bond Thomas Chiropractic we create custom health plans that for our clients. Make your health a priority with one call: 727-522-1900





Office Hours

Monday and Wednesday
7:30am-11:30am, 2:30pm-6:15pm


9:00 am – 1:00 pm

7:30 – 11:30

By Appt.


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Contact Us

Bond Thomas Chiropractic

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

Phone: 727-522-1900