Happy Friday and Happy Newsletter Day!
This past week gave us a good reminder that sometimes progress is not about adding more. It is about simplifying, focusing, and creating space for what matters most.
Weekly perspective
Create Space
We live in a world that constantly tells us more is better.
More information. More options. More productivity hacks. More supplements. More apps. More things competing for our attention.
The problem is that more does not always lead to better results.
In the clinic, we see this all the time. People come in overwhelmed by conflicting advice. They have ten different things they think they should be doing and end up doing none of them consistently.
The truth is that most meaningful progress comes from focusing on a few foundational things and doing them well. Eating mostly real food. Moving your body regularly. Sleeping enough. Spending time with people you care about.
The same principle applies outside of health. When our schedules, homes, and minds become cluttered, it becomes harder to focus on what actually matters.
Sometimes the best thing you can do is not add another strategy. It is removing something that is no longer serving you.
When you create space for the important things, you often end up accomplishing far more than when you try to do everything.
Exercise of the week
Side Plank Reach and Rotation
Who it is for:
Anyone looking to improve core strength, rotational control, shoulder stability, and overall movement quality.
Why it matters:
The side plank rotation and reach challenges your ability to stabilize through the trunk while controlling movement through the upper body. It helps build strength in the obliques, shoulders, and hips while improving coordination between the upper and lower body.
Coaching cues:
Keep your hips lifted throughout the movement. Rotate through your upper back as you reach underneath your body, then open back up toward the ceiling.
Common mistake:
Letting the hips drop or rushing through the rotation instead of moving slowly and maintaining control.
This exercise is a great reminder that core training is about controlling movement, not just creating it.
Healthy tip of the week
Tip: Add One More Color
This week, challenge yourself to add one additional color to a meal each day.
Different fruits and vegetables contain different vitamins, minerals, antioxidants, and plant compounds that support overall health. A plate with a variety of colors is often a simple sign that you are getting a wider range of nutrients.
It does not need to be complicated. Add blueberries to breakfast, red peppers to lunch, or a side of carrots with dinner. Small additions can create meaningful improvements over time.
This week in the clinic
Another Trip Around the Sun
One thing we noticed this week was just how many birthdays we celebrated among both clients and staff. If you see Courtney, make sure to wish her a happy belated birthday!
As kids, birthdays are often a huge event. Somewhere along the way, many adults start treating birthdays differently, almost as if getting older is something to avoid talking about. We see it a little differently.
A birthday is an opportunity to celebrate another year of experiences, relationships, growth, and lessons learned. It is a chance to express gratitude for where you are today while also looking forward to what comes next. Whether it is a dinner with family, a long walk, a workout, or simply taking time to reflect, we think birthdays are worth making special at every age.
Here's to another year of health, growth, and making the most of the time ahead.
Upcoming Events
- ShirleyFest 6/6
- Location: Shirley Center Common
- Pelvic Health Center Open House 7/15
- Location: Whole Health Solutions
Jianna mentioned this week's Different Life podcast episode. Want to hear it?
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