Dear Patients,

This month is special for me and I offer a sincere thanks to you for the following reason. This month I celebrate 25 years of offering chiropractic services! I still enjoy my profession and serving you all as much as I did 25 years ago. Thank you for being great patients and friends over all these years!

We found these 10 Tips for Sticking With Your Workout from Nick Anthony with Perform Better to be helpful and thought you might enjoy them as well.

1. Find a compelling reason to train. The single most effective way to stick to your workout is to find your true reason- your passion- for training, and make it specific and vivid.

2. Set precise and vivid goals. Your incremental success will propel you forward and keep you focused on manageable tasks, so you can reach your larger-scale goals that much sooner.

3. Mark time off for your workout on your calendar. If you schedule it, you are more likely to go.

4. Make your goals public. This establishes a level of expectation from people who are pulling for you to succeed.

5. Train with a buddy. This develops a level of accountability. Challenge each other to stay consistent and motivated.

6. Share with your spouse. Getting him or her involved significantly improves your chance of success. In one study researchers found that married people who are active with their spouse stand a 94 percent chance of sticking with their exercise program. By contrast, 43 percent of married people who go it alone end up failing.

7. Build momentum. An hour in the gym and 10 at the desk does not make an active lifestyle. You need to start feeding your workout by choosing the stairs, walking more, and just generally being a more active person.

8. Rest, recover, repeat. One of the main reasons people skip their workout is because it hurts. If you’re terribly sore from doing anything, you probably won’t go back, right? That’s why it’s so important to reduce soreness from the start by including recovery in your training plan. If you like recording your habits, like sets and reps or meals, try writing down your foam roll and stretch rope routines. Think of it as an investment in your next workout. By not skipping out on flexibility and regeneration work, you’ll feel fresh for your next session.

9. Mix it up. Your body needs variety, and so does your mind. Use TRX bands, train outside, try boxing. It’s not about the latest training tool or fitness trend. It’s about keeping your mind and nervous system stimulated.

10. Keep expectations reasonable. Manage expectations-your own, that is. Understand that your body has developed a system called homeostasis, so it will fight hard to keep you within a healthy range and if you’re drawn quickly outside that range, many times it is because something is attacking the body, like a virus. So just as we are trying to lose weight or gain muscle, and those pounds are hard to change, it’s because or body is fighting our initial efforts to move our homeostasis.

Stay active and stay well!


Dr. Todd Elwert
Todd Elwert Chiropractic
Cincinnati, OH Chiropractor