Starting a new fitness routine can be challenging, but with the right approach, recovery and progress become much easier. Staying hydrated, incorporating natural anti-inflammatories like turmeric, and getting regular chiropractic adjustments can alleviate soreness and improve overall movement. Stretching, foam rolling, and staying active even when you’re stiff are essential steps to keep your body on track. Remember, taking small, consistent actions like walking, drinking water, and reducing sugar intake can make a significant difference.

Making health a family priority creates lasting habits and better support systems. Cooking meals together and involving everyone in fitness goals not only improves well-being but strengthens relationships. By taking proactive steps like getting regular adjustments, eating right, and staying active, you set a foundation for long-term health and energy, benefiting not just yourself but the ones you care about most.

Highlights of the Podcast

00:04 – New Year, New Fitness Goals

01:09 – Movement and Hydration

02:09 – Adjustments and Chiropractic Care

04:45 – Family Fitness and Healthy Habits

08:12 – Winter Wellness Tips

10:33 – Long-Term Health

11:28 – Health for Family and Longevity

Dr. Matt Chalmers [00:00:04] Okay. So it’s new year. Everybody is starting to work out. Everybody is starting to feel the. The stiffness and the pain and the soreness of working out. Congrats on that one. You made the right decision to stick with it. It goes away. You guys are in Frisco or in North Plano and you guys want to get in. The best thing for this is going to be lots of water takes mount inflammatories like turmeric. Don’t me take an Advil. If you guys have the cannabis strips we’ve got here, that’d be great. And get adjusted. Go see, get a massage, go get adjusted. That’s going to be the very best thing for you guys that you’re all sore and hurting and everything else like that. Plus, as you start doing new stuff, you start asking your body to run or jog or climb stairs or lift weights or do anything. You’re going to have things kind of what we call so like, say, where they’re a little bit out of the joint a little bit and, and there’s been muscle spasms because because of that, that’s going to start causing even more soreness and that type of thing. So if you guys are in the area, we’re doing a special thing first first visit of the year, 25 bucks for 2025.

Dr. Matt Chalmers [00:01:09] So if you guys are around Frisco, we’re at you can look at step charmers want to start common pillars of Orleans like I’m Lebanon this whole way. Get in, at least get adjusted once. For 25 bucks, you guys can get the sergeant as well here. But get in and get adjusted somewhere, get a massage, drink lots more water, and remember to move in like it’s. I know, I know. That sounds terrible. You’re sore. You’re just like, I just wanna sit here and do nothing. It’s going to make it worse. I know it sucks, but you got to get up, move around, you know, drink a bunch of water. Like I said, you’re going to hear a lot this time about move. If you can get up and you can move around, you can get some of that soreness to kind of work itself out, stretch, you know, do all those weird things, you know, all those weird movements before and after you work, workout in the middle of the day, bend over and try to touch your toes type of stuff, get those muscles kind of, you know, moving around and working. You work that soreness out a lot better too much.

Dr. Matt Chalmers [00:02:09] Probably the best thing for it to work has is really good anti-inflammatory as far as things to take besides water and and get in and get adjusted. I can’t I can’t tell you how many people when they’re starting a new workout routine or, you know, whether they’ve been working out for a long time. They’ve altered it like a lot of people are adding in cardio right now, which is a great idea. We’ve been beset You know, another person close to me had a heart attack and died over the weekend. So you guys you guys got to get you guys got to get into this. If you guys aren’t doing anything to keep yourself healthy, you need to just move ahead. You don’t have to go to the gym for four hours. You don’t do that sort of stuff. You know, it’s freezing cold outside. I get it. It’s like 20 degrees. This is a you know, we’re the next six weeks featuring suck if you’re in Dallas. It’s always does. Hopefully it won’t freeze. We have like a freeze to get in or winter get in or whatever we call it where everybody’s froze and the pipes broke and it sucked. Hopefully we don’t have that again. Hopefully we’ve figured out how to get the power to stay on. That’s kind of an ergot thing. But it’s going to suck. It’s me. Calls are going outside, you know, walking around outside. Man, if you can do it now, you can do it any time.

Dr. Matt Chalmers [00:03:22] So if you can bundle up and you can go outside and you can go for a walk, whether it’s windy and cold like it is today, congrats to you. You’re you’re awesome. You mean what you’re going to say? You’re going to you’re going to get it done. Way to be. All you guys, you’re starting 75 hard down here. Bad. Lots of respect. Just the walk from my house to my gym. This morning when I went in to do my cardio, it was 20 degrees and it was windy. And the six steps it took to get for my house, my one car garage, my workout was very cold. So you guys are outside in this? My hat’s off to you. Congrats. Getting it adjusted to me. The very best thing for you, like, you know, as you start moving, you know, you. I know all the athletes. I know the chiropractic piece of that is such a big part. So, you know, find your chiropractor, you know, try them out. Fine. Try 4 or 5 different ones. You know, try to figure out, you know, the person that the guy or the woman who pretty puts you together properly, you know, and. They’re small. We have some in my office. Dr. Bethany is is a very petite girl. And she had just me. And I’m a very large man. I had just little tiny babies and women with osteoporosis, nine year old woman with osteoporosis and six year old kids and NFL lineman.

Dr. Matt Chalmers [00:04:45] So, you know, it’s one of those things where it doesn’t really matter as long as, you know, with the chiropractor thing, it’s more technique and speed than it is power and strength. It’s a little easier for me because some of the bigger guys I can just lean on and goes, but you guys get to get adjusted. It’s going to be, you know, go see your chiropractor. It’s probably gonna be the best thing you can do for all this, you know, starting off getting healthy, starting to get back in it. What’s the other thing is that most your chiropractors are going to have a little bit better. That was, you know, I guess even for all medical doctors. But a lot of them we’re going to Cairo’s usually have not all of them, but he usually have a little bit more knowledge on sanitation and nutrition and stuff like that. So if you have questions, you can always ask him, especially the athlete, the kyros who treat athletes usually have not always. They usually have a lot more nutritional knowledge and you can ask him questions while you’re there. So getting it, use your Cairo, go get adjusted. Like I said, we’re doing that deal, the first visit of the years, 25 bucks whether you’re new or not.

Dr. Matt Chalmers [00:05:49] So but get in and get adjusted to try to get everybody, you know you know, go in again your whole family because it’s one of those things where, you know, we talk about this a lot, but if you and your wife or husband or your kids, whoever’s around you, you guys can all get along on the same path, same road together. It’s a lot easier because if, you know, a husband is trying to do something to get back in shape or the wife’s trying to do something, get back in shape and nobody else in the family is, it’s problematic. So, you know, get in, get adjusted together, go to the gym together, start changing your diet together, and you guys can all do it as a family. Like the pictures I post of the some of the foods we post, Zayn makes us like that pizza poster that Cairo pizza Zayn made that my 12 year old. And it’s one of those things where we started kind of doing the cooking thing as a family because one, I wanted to teach my kids how to how to eat right. And two, we wanted to spend more time with them because that’s important to us. And it kind of went into a very interesting place like my 12 year old took that like, Hey, we’re doing stuff together and here’s how you do it.

Dr. Matt Chalmers [00:06:54] And, you know, we would we would look at videos and stuff like that. Now he comes downstairs and he’s like, Hey, I watch this video on whatever it was. He is like. And I want to try to make this like, I think the last thing he said he wanted to make was he wanted makes he wants Makino bananas, which I’m super excited about. We’re going to do that. And he found these like cinnamon rolls or crusted on top that he can he was like, we can do these Quito and so he’s going to do that. But he made that pizza. He’s made octopus. He makes the best octopus we ever had. And I’ve had it all over the place. So that’s kind of a fun thing. So as you start kind of figuring out cooking is not that hard, as soon as you start figuring out, I can do this, lots more things happen, a lot more health kits. And and so it’s fantastic. But yeah, if you can do it with your family, you’ll get healthy with your family, it helps out quite a bit. So, you know, for all those guys who are hurting, I get stiff and sore and trying to we’re trying to figure out, you know, where they want to get started on their on their new New Years health kick, go find a chiropractor and go get adjusted. It’s really going be one of the best things for you. Now, for those of you who are in Texas, you know, whether you’re coming here or not, when it’s getting cold and everything’s all starting to get terrible, go get adjusted. It’ll help the health sciences brain, it’ll help all the stuff move around.

Dr. Matt Chalmers [00:08:12] You know, stagnant live creates all sorts of problems. You know, stagnant live creates, you know, ear infections and sinus infections, creates headaches, creates all sorts of nasty stuff. So getting it adjusted, so all that stuff and move around, that’ll help out tremendously. And then, like I said, drink lots of water. So now one of the things on hydration I do want to hit if are going to be drinking lots of water. I don’t know where this all started, but hydration is entirely just water. And it’s not electrolytes. Electrolytes are definitely a thing, but it’s not a hydration thing. Hydration. Hydro is water. You know, you’ve got hyponatremia hyperkalemia and so like, you know, too little sodium, too little potassium till calcium. Those are all for sure thing. So get your electrolytes in. If you guys are drinking lots and lots of water. This is one of the things we say. You know, everyone, small people who aren’t supplementing, people who aren’t eating that great, they’re like, I’m going to drink two gallons of water a day. Fantastic. Yeah, Two gallons of clean water probably isn’t going to push anyone to wash their electrolytes out too much. And when it’s cold like this, you’re going to be sweating so much that you’re losing some electrolytes.

Dr. Matt Chalmers [00:09:19] However, if you guys are working out and you get a little sweat drips down off your lip. Taste it. If it’s salty, you’re good. If it tastes like water, you need to up your electrolytes and electrolytes. You’re not sugar. Their sodium, they’re potassium. The calcium. Yeah, I like to thirst Lithium. Manganese not in there, but, you know, get some high quality salt and potassium in and you’ll be fine. Eat a steak that usually has all the stuff in it. But, you know, those type of things if you guys are sore. You know, the little massage guns are great if you’ve got one of those. But a lot of times you’re going to have places where you’re sorry you can’t really reach your back and your, you know, sometimes your glutes, but you can definitely use your thighs. And I know it feels terrible, but do it anyway. Foam roller is going to help. But again, he hasn’t getting it adjusted to go see a chiropractor. It’ll help out quite a bit if you’ve never been. Go check it out. I talk to you all the time here like I’ve never been to a chiropractor. You should definitely do it. I go to go check it out. A lot of guys are running specials. We’re doing, like I said, the $25 for your first adjustment of the year. But go check it out. Go, go. Put yourself back together. It’ll help out a lot and just kind of put yourself into the world of getting healthier.

Dr. Matt Chalmers [00:10:33] You know, I’ve been saying this for a while, and I. I realize how negative and dark it is, but. You didn’t have to get the Covid vaccine to have damage from Covid. My heart was damaged by Covid pretty significantly. And I was I was like, well, this is just going to how I’m going to die. And you guys heard my story about my psychedelics when I did ketamine for the first time. That’s what fix my Heart. But I think we’ve all got an issue that we’ve kind of have to face up to and realize that, you know, the world is getting sicker. Our food is not helping our food. It’s hurting us. The stuff in the air is breaking us as well. So if we don’t do something to actively push back against that, we’re going to get worse and worse and we’re going to die. And the death really isn’t the worst part. The loss of quality of life for so many people. We are just miserable all the time. They’re sore and they have no energy and then just come all the time. That’s that’s my opinion, the worst part.

Dr. Matt Chalmers [00:11:28] But, you know, if you’ve got little kids and we’ve had a bunch of guys, but you guys recently, you know, and their 40s, you know, punch out and leave those kids. So you know a lot of people tell you, I die for my kids, get healthy for them, live for them. It’s just they’re out, you know? And if I start taking walks, that’s to go to the gym just walking on a treadmill for 30 minutes to start off. Great. Do it. You know, that’s go get adjusted. Great. Go do it. You have to take some supplements. Fantastic. Just start moving in the right direction. Cut the sugars out. Drink the water. You know, take some D3, you know, go get adjusted. And you know, if you can find some sun when it’s not, you know, freezing cold outside, do it. But that’s kind of those would be the places to start. So if you guys have any other questions there in the comments are here to stop questions at Chalmers wellness.com thanks for your time.

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Dr. Matt Chalmers

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