Happy Friday and Happy Newsletter Day!
Good things happen in .... twos? If you followed along with last week's newsletter you would've saw that I got engaged.
Little did we know 3 days later, COURTNEY GOT ENGAGED! So many exciting things happening at WHS and I am so happy we get to share these moments with all of you 🙂
Once again, scroll to the bottom to see a surprise!
Weekly perspective
Don't Fall for the Trend
Have you ever noticed that when one health topic becomes popular, it suddenly shows up everywhere?
Right now it's protein. Before that it was low fat. Before that it was carbs. There is always a new headline, a new product, or a new trend telling us what we should be eating.
The truth is that your health is never going to come down to one nutrient, one supplement, or one trend.
Protein is important, and we talk about why in this week's podcast. It helps support muscle health, recovery, and overall body function. But it is only one piece of the puzzle.
The habits that make the biggest difference are usually the ones that are not as exciting. Eating balanced meals, moving your body regularly, staying hydrated, getting enough sleep, and managing stress all work together to support your health.
When you focus on the big picture instead of chasing every new trend, healthy choices become a lot less overwhelming and much easier to stick with.
Exercise of the week
Dumbbell Row
What is it?
The dumbbell row is a strengthening exercise that targets the muscles of your upper back, shoulders, and arms. It is a great way to improve posture and build pulling strength.
Why is it beneficial?
Strong upper back muscles help support good posture, improve shoulder health, and make everyday activities like lifting, carrying, and pulling easier.
Who's it for?
Anyone looking to improve upper body strength, reduce the effects of sitting for long periods, or add balance to a workout routine.
How to perform it:
- Place one hand and one knee on a bench for support.
- Keep your back flat and your core engaged.
- Hold a dumbbell in your opposite hand with your arm extended.
- Pull the dumbbell toward your ribs while squeezing your shoulder blade.
- Slowly lower the weight back to the starting position and repeat.
Pro Tip:
Focus on pulling with your back, not your arm. If you find yourself twisting your body or swinging the weight, lower the weight and slow the movement down.
Healthy tip of the week
Drink WATER
This week's tip is simple. Drink more water.
It sounds obvious, but staying hydrated is something many of us forget until we are already feeling tired or dealing with a headache.
Keep a water bottle nearby and sip throughout the day. It is a small habit that can make a big difference, especially during the summer months.
This week in the clinic
"My Head has been POUNDING!"
One thing we have been seeing quite a bit lately is headaches related to the heat.
Many times, dehydration is part of the problem. As the temperatures climb and we spend more time outside, our bodies need more fluids than we often realize.
If you have been dealing with headaches, fatigue, or feeling run down, take a look at how much water you are drinking. Sometimes the simplest solution is the one we overlook.
As always, thank you for reading.
If you have questions about anything we talked about this week, or there is a topic you would like us to cover in a future newsletter or podcast, let us know. We are always happy to help.
Upcoming Events
- Pelvic Health Center Open House
- Date & Time: Wednesday July 15th at 5pm
- Location: Whole Health Solutions
- Click the button below to register for the event, spot are filling up!
Jianna mentioned this week's Different Life podcast episode. Want to hear it?
Free every Friday
Get Whole Health Weekly
One short, useful email every Friday morning. Free, and you can unsubscribe any time.