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January 2023 Newsletter

New Year's Resolution? Here is Some Helpful Tip!

Creating New Year Resolutions can be a great way to begin the new year. However, it is estimated that less than 8% of people who make new year’s resolutions stick to them. Most people can stay with their goals for the first couple of weeks but dwindle as they move from the holiday season back into their busy lives. Many people who successfully complete their New Year’s resolution make it into a permanent lifestyle change rather than a stint that’s impossible to maintain. Here are some items to think about as you create and work towards your New Year’s resolutions.

  • Be realistic

    • Be realistic in the number of resolutions you set this year. Even though there may be multiple areas of your life you want to change, you will be more successful having one goal to focus on rather than multiple. Furthermore, set yourself up for success rather than failure by picking a resolution that is attainable and becomes a lifestyle change you practice for years to come.

  • Be specific

    • Plan the specific strategies you will utilize ahead of time that will allow you to attain your resolution. Make these strategies all contribute to a common resolution that can be done in your everyday life. If you don’t plan what and how you will accomplish your resolution, then you will be less likely to achieve it.

  • Create short-term and long-term goals

    • Creating short-term and long-term goals gives you a way to break up the large resolution you set at the beginning of the year into different goals that can be achieved throughout the year.

  • Track your progress

    • Try to set a goal that can be measured and tracked. If the goal is unable to be measured, then you will never know if you attained it or not. Once you attain the goal you created, reward your accomplishment. This will allow you to reflect on the progress you made and keep you motivated to continue forward.

  • Think of the “why”

    • After all the goal writing, try to think about your “why” for setting this resolution. Why do want to make this lifestyle change? How will this positively affect your life for many years to come? This “why” will be your inspiration throughout the entire process.

It is estimated that half of all resolutions are centered around either living healthier or losing weight. If you think you will need more support or expertise on how you could improve your health and wellness please give us a call.


Pilates for the New Year? Is It for Me?

Why is Pilates the perfect fit for the new year? That is a question you will ask as you approach the new year and make a checklist of everything that happened in 2022. It will be a contributing factor to how we strive to improve ourselves as we enter the new year. But to understand why Pilates is the perfect fit for you, you should erase any doubts about Pilates first. The following is a list of concerns with Pilates, followed up by reasons erasing any doubt, and giving some encouragement to fit Pilates into your new year.

1. Pilates is too difficult: On the outset, Pilates can seem difficult for any beginner. It involves a lot of movement, and it can force you to adjust your body to something different. You and your body can adjust to anything and everything. After all, every body is a Pilates body. 2. Pilates is too expensive: There are alternative options to the most expensive rates that Pilates can entail. Look for Pilates Mat Classes. Besides that, many studios offer discounted rates for group sessions. That means you can take a friend with you to a Pilates class, and it gives you a chance to go through the Pilates experience with a friend. 3. I Might Get Injured: Injuries can happen with almost any physical activity you partake in. The best way to prevent injury is to execute the exercise meticulously and carefully. With Pilates, you will have an instructor guiding you and helping you complete the movement the correct way. They will ensure that you execute the move safely and concisely. 4. It’s Only for Women: Some people assume Pilates is only for women. While many women are in the Pilates industry, it is a very welcoming exercise for men. It can help strengthen their core and improve their form. It also is an excellent exercise for athletes who are looking to improve their abilities in their respective sport. 5. It is Only for Dancers: Pilates is not just for dancers. The Pilates industry features people of many backgrounds and those who have come from many places. The community includes people looking to improve their health and wellness through the exercise created by Joseph Pilates. It is very welcoming to anyone and everyone.

Pilates is the perfect fit for the new year, no matter who you are. It will help you in your fitness journey and take you to great new heights you never believed were possible. It is never too late to try a Pilates class. You might just find that not only do you enjoy it, but it becomes a large part of your life.


Just for Fun!


Did you know that we have 3 Physical Therapist that are Certified to Dry Needle.

Give us a call to schedule a Dry Needling appointment



  • 4 chicken breasts

  • 1 tablespoon olive oil or avocado oil

  • 1 tesapoon paprika

  • 1 teaspoon salt, divided

  • ¼ teaspoon garlic powder

  • ¼ teaspoon onion powder

  • 4 ounces cream cheese, softened

  • ¼ cup grated Parmesan

  • 2 tablespoons mayonnaise

  • 1 ½ cups chopped fresh spinach

  • 1 teaspoon garlic, minced

  • ½ teaspoon red pepper flakes


  1. Preheat oven to 375 degrees.

  2. Place the chicken breasts on a cutting board and drizzle with oil.

  3. Add the paprika, 1/2 teaspoon salt, garlic powder, and onion powder to a small bowl and stir to combine. Sprinkle evenly over both sides of the chicken.

  4. Use a sharp knife to cut a pocket into the side of each chicken breast. Set chicken aside.

  5. Add cream cheese, Parmesan, mayonnaise, spinach, garlic, red pepper and remaining ½ teaspoon of salt to a small mixing bowl and stir well to combine.

  6. Spoon the spinach mixture into each chicken breast evenly.

  7. Place the chicken breasts in a 9x13 baking dish. Bake, uncovered, for 25-30 minutes or until chicken is cooked through.


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