Year Round Wellness Plan

Year Round Wellness Plan

  • year round wellness plan

With our year round wellness plan we will keep you feeling your best. What good is that New Year’s resolution if it only lasts a month or two? Many of us make resolutions and some stay on track while others become distracted. With a little help planning and motivation to stick to it you will reach and maintain your wellness goals. Let’s get to it!

Eating and Year Round Health

Did you know that the foods we choose to eat will impact feel physically and emotionally? Eating nutritious foods can improve your brain function and improve conditions such as depression or anxiety.

Choose healthy foods you like and create a balanced nutrition plan:

Tips for healthy eating:

– 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 mins

– Hydrate! Drink plenty of water

– Eliminate Processed Food

Good Food Choices For Year Round Wellness

– Leafy Greens

– Salmon

– Cruciferous Vegetables- Lean Beef and Chicken Breast

– Boiled and Sweet Potatoes

Poor Food Choices

– Soda and Sugary drinks.

– Pizza

– Bread

– Sweetened breakfast cereals

– Fried foods

– Bakery Items

Making good choices when you eat is essential for good health and nutrition. Healthy eating habits have so many positive effects of your body inside and out.

Exercise and Self Care

Regular exercise can improve our physical health and decrease our risk for serious health conditions. Did you know that regular exercise is proven to help us feel better and more confident? What better reason to get moving.

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.

If you don’t belong to a gym these home exercises are perfect to get started:

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.

More home exercises:

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.

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. In addition, The benefits of planking include improved posture and metabolism boost.

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. Therefore, This cycle is repeated, resulting in enhanced leg and abdomen strength.

Drink More Water Daily

Drinking water consistently is a very important healthy habit you can create. Therefore, Drinking water can help prevent dehydration. In addition, upping your water intake will keeps your joints and muscles lubricated, and fight aging.

Water fights fatigue

Since about 75% of the human body is made up of water, dehydration affects most of the body’s functions. In addition, 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.

Stretching For Year Round Wellness

Last but certainly not least, make sure to stretch often. Stretching is definitely not high on the list for many people and may take extra effort to become routine. 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.

Increased flexibility with routine 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.

Warm up before you stretch: Get the body moving first and get the blood flowing. In addition, adding a good warm up routine to your year round wellness plan will the ensure tissue is more flexible. This will allow for a better, safer stretch.

Routine stretching relieves Stress: Our bodies 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.

Stretching may not be high on your wellness list, but it will surely help with injury prevention. In addition it will contribute to longevity and a happier life.

Above all, Incorporating these wellness tips into your daily routine will create healthy habits. If you need a custom year round wellness plan we are more than happy to help. Call our office or book an appointment online:

We welcome you to start your journey to wellness with the team at Bond Thomas Chiropractic today.

Call Our Office: 727-522-1900

Office Hours


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

Tuesday
2:30pm-6:30pm

Thursday
9:00 am – 1:00 pm

Friday
7:30 – 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