Healthy Habits and Resolutions

Setting Smart Health Goals


Have you ever felt like you were working hard but weren’t making any progress toward your goals? You’re not alone. Most people feel that way each year around their time. They set goals, take a few action steps but never seem to accomplish very much. Often the problem isn’t a lack of motivation- it’s just that you haven’t set smart goals. Smart health goals can help you clarify your thoughts, focus your efforts, use your time to your advantage, and increase your chances of not only achieving, but surpassing your expectations.


Why it Matters:


Living a healthy life requires more than just being free from pain. Setting health goals, stretching your comfort zone, and celebrating small wins are important parts of a fulfilling life. As you plan your New Year’s resolutions for a healthy year, plan smart goals. Smart health goals are an effective way to provide the clarity, focus, and motivation you need for success. By setting a completion date, you are more likely to reach your goals.


S – Specific: Make your goals specific for more effective planning.

M- Measurable: Define how you are making progress. A- Attainable: Make them reasonable to accomplish. R- Relevant: Your goals should align with your values. T- Time-Based: Set a date of completion.

If you struggle to follow through on your New Year’s resolutions each year, try setting health smart goals. There is no better time than right now to begin setting goals to improve your health this year. Living a healthy life is a journey, so don’t forget to celebrate each step of your progress. Our practice is here to help guide you along the way. If you have a health challenge or an ache or pain that’s holding you back from reaching your goals, let us know. We’ll be happy to help!


How to Cultivate a Positive Mindset


Mindset is the #1 predictor of success. Often, the conversations that you have with yourself determine your growth (or lack thereof). Whether you believe you can or can’t do something, you’re probably right. Thinking that you can’t do something can become a self-fulfilling prophecy that prevents you from taking action and making the decisions you need to live your best life.


Why it Matters:


The good news is you can change your habits, beliefs and transform your thinking. When you do, you’ll be able to look at the world with a new perspective, which empowers you to become the person you know you can be. Take some time this week to think about the thought loops that play in your head. Be more conscientious about what you tell yourself. Each day, identify what thoughts you can switch to cultivate

a more positive mindset.


  • Positive thinking can help with managing stress and improve your health.
  • A positive outlook can decrease your likelihood of a heart attack or cardiovascular event by over 30%.
  • Negative emotions may weaken your immune response.


Cultivating a positive mindset isn’t just a woo-woo, granola way to approach life. A positive mindset has been shown to improve your overall health and well-being. New research on the mind-body connection has proven that our mental health impacts much of our physical health.


Moving Your Way to Better Health


You’ve heard it before, but regular exercise is good for your physical and mental health. Daily exercise can help you lose weight, lower your risk of future health challenges, reduce your stress, and improve your mental outlook. But, if you’re like many people, over 80% to be exact- you aren’t getting enough exercise each week.


Why it Matters:


As a chiropractor, we focus on three types of movement- segmental (your body’s individual joints), regional (your neck, low back, leg, etc.), and whole body. All three types of movement are essential for you to stay well. Full body movement is general exercise such as running or walking. Regional movement may be the stretches and smaller exercises you perform daily. Segmental motion is what we focus on here as chiropractors.


To generate the benefits of regular exercise, your body needs all three types of movement.


  • Whole Body: Daily exercise can improve your mood, sleep and lower your risk of chronic disease.
  • Regional: Dynamic stretching can improve your range of motion, biomechanics, and energy levels.
  • Segmental: Adjustments can positively influence the function of your nervous system, decrease aches and pains, and relax your muscles.


Millions of people make New Year’s resolutions to get more active each year. And each year, they seem to come up short. But this year, you have the tools and resources to succeed. By setting smart health goals and cultivating a positive mindset, you can begin moving your body towards better health this year. If you notice yourself struggling to stay on track, or sidelined by chronic aches and pains, let us know. We’re here to help you get active, stay healthy, and reach your goals.

 Increasing Your Energy

Have you found yourself tired and drained at the end of each day? It may be easy to grab a second (or tenth) coffee or energy drink, but boosting your energy level doesn’t mean you need to rely on caffeine’s short term effects. Short term bursts of energy can often lead to a crash. Creating smart, healthy habits each day can increase your energy level, mental focus, and endurance.


Why it Matters:

Walking through a store, you’ll notice dozens of products that are designed to increase your energy level. Many of these synthetic stimulants aren’t very healthy, and some can even become addictive. Instead of a daily quick fix, it’s better to consider the effect that stress, exercise, and diet can have on your energy levels.


Stress: Being stressed out consumed a ton of energy. Discovering ways to decrease your mental stress with meditation or physical stress with chiropractic care can help increase your energy levels.

Exercise: Daily exercise will help you sleep better, elevate your mood, and circulate more oxygen in your body.

Diet: Eating foods with a low glycemic index (where sugar is absorbed slowly) can help you avoid a crash after eating and keep you more energized throughout the day.


A lack of energy is often a symptom of a more significant issue. Too much stress, less than ideal food choices, and a lack of exercise are major factors on your energy level. Developing an awareness of your daily habits and making small changes can result in big changes. Try to avoid using caffeine as a crutch and make positive lifestyle choices instead. If you’re struggling or would like specific natural supplement recommendations, let us know, and we’ll be glad to help.


Science Sources:


SMART Goals: How to Make Your Goals Achievable. MindTools. 2022.

Positive Thinking: Stop Negative Self-talk to Reduce Stress. Mayo Clinic. 2022. The Power of Positive Thinking. Johns Hopkins Medicine. 2022.

How Often You Should Exercise. Cleveland Clinic. 2022.

The Use of Spinal Manipulation to Treat Injury. J Can Chiropr Assoc. 2016. 9 Tips to Boost Your Energy Naturally. Harvard Health Publishing. 2020.

Dr. Ryan Woods, DC is the clinic director at the integrative medical center Premier Pain Management. Premier Pain Management offers physiotherapy, regenerative joint services, rehabilitation for injuries, and chiropractic services near Highlands Ranch, Colorado and the surrounding areas. Please call 303.683.6868 to ask any additional questions.


Dr. Ryan Woods

Premier Pain Management

8671 S. Quebec St. STE 150

Highlands Ranch, CO 80130


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