When we thought about what habits would benefit our Health 1st fam most, we knew movement and nutrition were going to be non-negotiables! Incorporating regular exercise routines and making mindful dietary choices were pivotal for fostering a healthier lifestyle within our community.
Check out our tips and tricks for living a healthy lifestyle below!
For your ease of access, we've included hyperlinks to each section below.
BIG NEWS @ HEALTH 1ST
3/19 - Overcoming Common Vitamin Deficiencies Workshop
3/21 - SoftWave Workshop & Live Demonstration
Health 1st's March Madness Tournament Event
In alignment with March Madness we are hosting a March into Wellness Tournament where all of you have the chance to win awesome prizes by keeping up with healthy habits during the next few weeks!Â
This is a bracket style tournament and is active now – April 8th!
Read to the end to get 1 ticket to start your bracket off!
Sprint to Fit: The Step-tacular Challenge!
Where did the recommended 10,000 daily steps come from?
Not from research, it was a number chosen as a marketing campaign before the 1964 Tokyo Olympics due to the Japanese character for 10,000 resemblances to a person walking!
Recent research conducted by the University of Granada challenges the longstanding belief that achieving a daily step goal of 10,000 is necessary for optimal health. According to their findings and corroborating studies, positive longevity and health benefits can be attained with fewer daily steps.Â
A comprehensive meta-study, encompassing health records of 111,309 individuals (about the seating capacity of the Los Angeles Memorial Coliseum) and published in the Journal of American Cardiology, indicates that health benefits commence at as few as 2,500 to 2,700 steps per day. Moreover, the study identifies the peak cardiovascular benefits at 7,126 steps, while the risk of mortality decreases notably at 8,763 steps per day.
These findings shed new light on the optimal daily step count for health and longevity. Of course, there were added benefits achieved based on the speed of the walk. If you are interested in the complete findings of this meta-study, as in my opinion, it is thorough, please access the full article here. Â
Munchie Mission: Tracking your food!
When a person who is physically active performing exercise tells me they are gaining weight with physical activity, my next question is, are you tracking your food? More importantly, are you tracking your daily macros? While having knowledge of your daily calorie consumption is important, the first important number to know is your basal metabolic rate (BMR), the number of calories your body burns to perform basic life-sustaining functions. It is the rate of one’s metabolism when waking in the morning after fasting during sleep. You can find this information with BMR calculators which takes into account specific demographics such as your sex, activity level, age, current weight and height. Â
Calculate your BMR here.
A more accurate way of assessing your BMR would be to have an Inbody scan which most fitness facilities have access to. I have personal knowledge that most Anytime Fitness and F45 gyms perform Inbody scans. Once you know your BMR, you can set your macro goals based on your fitness goals such as weight loss, building muscle, endurance training, or maintaining your current weight.
The most important macro to lose fat or gain muscle at the same time is PROTEIN.  For quick reference, please see the Macro Marvels below or for more details, watch the recorded Loom video discussing macronutrients here.
Macro Marvels: A cheat sheet to knowing your macros!
Proteins: Lean meats like chicken breast, ground turkey, sirloin steak, fish, seafood, eggs, egg whites, Greek yogurt, cottage cheese, lentils, beans and chickpeas.Â
Carbs: vegetables, low glycemic fruits, beans, quinoa, sweet potatoes, rolled oats, and farro.Â
Fats: avocado oil, olive oil, butter, coconut, olives, nuts, and avocados.Â
Recently, I challenged myself to decrease my body fat percentage. My workout routine remained the same, but I tracked my protein and in just 5 weeks, I was able to reduce my body fat by over 4%! The only number my coach had me focus on was hitting my protein goal. She told me focusing on that number, everything else should fall in line. Calculate your protein goal based on your desired health goal here.
If you want to meet your health and/or weight loss goals but the above information seems overwhelming, schedule a nutrition counseling session with Dr. Gina. If all the above information makes sense to you, examples of great apps to help you track your food include MyFitnessPal, Noom, and the Fitbit app.Â
Best Selling Product Reacted Magnesium ON SALE through March
Over the years at Health 1st, we've sold a lot of products out of our very own store. But none have sold quite like Reacted Magnesium, and with Daylight Savings right around the corner (THIS SUNDAY 3/10/24!!!) all of our sleep schedules are going to be slightly off.
Research indicates that approximately half of the population in the United States fails to obtain sufficient magnesium through their diet. This deficiency may stem from reduced intake of magnesium-rich foods like leafy greens, or from the depletion of minerals like magnesium in the soil and during food processing. When your magnesium levels are low, it's akin to your body's energy being depleted. Magnesium is a critical mineral essential for regulating heart rhythm, blood pressure, and blood sugar levels. It also plays a pivotal role in protein synthesis, bone health, and DNA formation. Additionally, magnesium contributes to muscle and nerve function while influencing energy levels. Early signs of magnesium deficiency include fatigue, loss of appetite, muscle weakness, cramping, spasms, nausea, and numbness or tingling sensations.Â
However, there's no need to worry as magnesium steps in as the superhero mineral, governing over 300 vital bodily functions. Feeling fatigued, achy, or just not yourself? Magnesium can revitalize your energy levels, alleviate muscle cramps, and restore your sense of well-being. So, whenever you need a boost, remember: magnesium is here to save the day!Â
For the entire month of March, Health 1st Chiropractic & Wellness Center is offering our Reacted Magnesium supplements at 25% off!
Health 1st's March Into Wellness Event
Screenshot the below photo to win 1 ticket with Health 1st for our March into Wellness event! After you screenshot it, text us the photo and that ticket is yours!
Don't what what we're talking about? No worries! Click here to learn more!
