Resolutions Checklist for Health in 2018

Balanced • January 17, 2018

Trying to focus on your health in 2018? According to research, almost 25% of people will abandon their New Year’s resolutions by the second week in January and almost 60% will quit before six months. Starting resolutions that are too vague, large, or unrealistic will only set you up for failure. If this has happened to you in the past, try setting up specific and actionable goals for yourself this New Year. For example, instead of saying “I want to get healthy in 2018”, break it down into smaller goals that you can attain by gradually changing some of your daily habits. Need some ideas?

We’ve rounded up a checklist to help create realistic, actionable, and attainable goals for a healthier lifestyle in 2018.

Decrease processed sugar intake (cookies, cakes, candy, juices, jelly, etc) . Women should aim to consume less than 25g per day and men should eat no more than 37g per day.
Decrease refined carbohydrate intake (white flour, white pasta, white rice). Replace these unhealthy calories with whole grain bread, brown rice, and whole grain pasta.
Decrease red meat and dairy intake. Replace red meat with fish, and substitute almond or soy milk for dairy products. To ensure adequate protein intake, be sure to eat plenty of beans, lentils, nuts, and seeds.
Eat more fruits and veggies. It is recommended everyone strive for 9+ servings per day of nutrient-rich fruits and vegetables.
Drink more water. Reduce or cut out carbonated, caffeinated, or calorie-containing beverages and replace them with water. Aim for 6-8 glasses per day.
Prepare healthy meals ahead of time. Pick one morning or afternoon each week to shop for healthy foods, then prepare them in advance for more convenient meals and snacks throughout the week.
Practice proper portion control. Protein portions should be the size of your palm. A portion of fat should be the size of your thumb. Fruit and vegetable servings should be the largest, and roughly the size of your hand. Eat slowly and only until you are satisfied, not stuffed.
Include both aerobic and resistance-type exercises. Start slowly and gradually build some form of exercise into your daily regimen. Ultimately, shoot for 30 minutes each day at 4-6 days per week.
Stretch more. Stretch your muscles daily, especially after exercising.
Sit less. Sitting for prolonged periods of time is detrimental to your health. Move your body more each day, even if it means intentionally parking farther away at the grocery store or taking the stairs instead of the elevator.
Stress less. Carve out daily time for yourself that allows you to relax and unwind. Plan ahead and stay organized to ward off additional stresses when life gets busy.
Quit smoking. Consider using nicotine-replacement therapy and avoid triggers. Celebrate small successes along the way.
Get more sleep. Aim for 7-9 hours every night. Sleep-proof your bedroom (get rid of lights, noise, and distractions) and create a bedtime ritual to help induce quality sleep. Avoid computer, tablet, or smartphone screen-time in the hours before bed.
Improve Posture. Whether you’re sitting, standing, or sleeping, become more mindful in keeping your spine in its natural “S” curve. Imagine that you are being held up by a string attached to the top of your head.

Remember that you should not try to achieve every one of these goals all at once. Living a healthy lifestyle begins with one simple choice after another. Even choosing just a few of these to help you create better habits for yourself will put you on the right path.

< Older Post Newer Post >

Mail

From Pain to Progress: What Real Patients Say About the Balanced Chiropractic & Physical Therapy Experience

By Allison Hawthorne • September 18, 2025

When you're in pain — whether from a nagging injury, post-surgical recovery, or chronic discomfort — finding the right care can feel like a maze. At Balanced Chiropractic & Physical Therapy, many patients walk in skeptical but leave with something they hadn’t experienced in other clinics: real relief and a clear plan forward. What sets this clinic apart? It's not just the treatment. It’s the total experience — one where skilled practitioners combine chiropractic care, physical therapy, and patient education to help individuals regain mobility, confidence, and quality of life. A Different Kind of Care Experience From the moment individuals arrive, they notice a different tone. The team at Balanced doesn’t just treat the symptoms — they take time to understand the full picture. Many patients describe the approach as comprehensive, personal, and results-focused . Whether recovering from orthopedic surgery or managing long-standing joint pain, patients often comment on how the care they received here was more effective than what they experienced elsewhere. The key difference? Integration. At Balanced, chiropractic and physical therapy are used in combination — not in silos. This means spinal adjustments might be paired with strengthening exercises, or dry needling might be used to reduce tension while also building joint stability. It’s a multi-modal approach designed to accelerate healing while helping prevent future injury. Common Conditions Addressed Patients come in with a wide range of challenges: Shoulder pain and limited mobility Back and neck discomfort, including sciatica Hip pain and post-surgical recovery Sports-related injuries Plantar fasciitis and foot issues Nerve-related symptoms, including numbness or tingling Knee pain and age-related joint stiffness Repetitive strain injuries from work or athletics Postpartum musculoskeletal challenges In each case, treatment plans are tailored — not only to the condition but to each patient’s lifestyle, goals, and progress. What Patients Consistently Say Here are some recurring themes reported by patients in public reviews: “I finally found relief after years of trying other providers.” “The care team really listens and adjusts based on how I feel week to week.” “The home exercise programs helped me stay consistent and feel in control of my progress.” “They went above and beyond — even following up after care to check on how I was doing.” “I was able to return to normal activities that I hadn’t done in years.” It’s not just about symptom relief. It’s about restoring function and confidence — whether that means returning to work, walking without pain, playing sports again, or simply sitting comfortably during long drives. Results That Speak for Themselves Across the board, patients report: Reduction in pain (often from high pain levels to minimal or none) Improved mobility and flexibility Faster recovery timelines post-surgery Better outcomes compared to previous care elsewhere Knowledge to self-manage and prevent recurrence One of the most notable differences? Patients feel like they are part of the process , not just receiving care but actively participating in their own recovery with a supportive team behind them. A Team That Prioritizes People, Not Just Protocols Balanced Chiropractic & Physical Therapy isn't just known for clinical skill — the people are a major part of the equation. Chiropractors, physical therapists, massage therapists, and administrative staff are frequently described as: Attentive Encouraging Thorough Responsive Easy to communicate with This atmosphere of support and collaboration often leads to stronger patient engagement and better long-term results. Why It Matters Musculoskeletal pain doesn’t just affect the body — it affects work, sleep, relationships, and mental focus . The goal at Balanced isn’t just pain reduction; it’s full-body function and restored confidence in movement. Whether you’re facing a complex injury or a nagging issue you’ve ignored for too long, Balanced Chiropractic & Physical Therapy offers something that’s hard to find in today’s healthcare landscape: individualized, integrated care that actually works. If you're exploring options for recovery, rehabilitation, or chronic pain management, Balanced may be worth your time — and could be the turning point your body’s been waiting for. Contact us today