Are you Proactive or Reactive? Morning Routines and Their Impact on Your Day

Good morning,

Let’s talk a little about morning routines. Do you have one? If “yes”, that’s great! If “no”, then make sure to read through this guide.


The first hour or two of your day has the greatest impact to set the tone for the remainder of your day; if you have a very RUSHED and BUSY hour upon waking, your day will likely continue to be rushed and busy. The best way to help with this is to establish a consistent morning routine.
Are you PROACTIVE or REACTIVE upon waking? There are generally two ways to start the day; proactive or reactive. Do you immediately check your phone to see what you “missed” while you were sleeping, reactive? Or do you start by completing specific tasks to set you up for a successful day (meditating, routine coffee/breakfast, making your bed, etc.), proactive? 
Stop living RUSHED and REACTIVE and start living PROACTIVE with INTENTION and PURPOSE!

Here is a small checklist of tasks to complete to help you establish a healthy routine:
•    Spend 5 minutes before you go to bed mapping your top 1-3 priorities for the next day
•    Lay out your outfit(s) for the next day
•    Plan and/or pack your food for the next day
•    Got to bed no later than 7 hours before you intend on waking up
•    Do not look at any electronic screens 60 minutes before you go to bed
•    Have your alarm device set across your room so you must get out of bed to turn it off, decreasing the chance of a reactionary press of the “snooze” button
•    Spend 2-5 minutes focusing on gratitude and your goals
•    Do not check email or social media for at least 60 minutes upon waking up
•    After you’ve spent some time preparing yourself for your day, lovingly interact with your loved ones

For more information about establishing routines and reaching your “Peak State” check out THIS article written by Ben Hardy. 


Have a great day!

Why your back may hurt after a long day at work and 3 exercises to combat the stress of a desk job.

A complaint we often hear in the clinic is "I have neck pain... neck tightness... upper back tension and pain... headaches during or after work." These types of complaints are most commonly associated with the chronic position that is required for you to complete your work (i.e. sitting at a desk for hours at a time). 

When we sit in this position for a majority of the day, that does not leave us much time to get up and move around, leading us down the path of increased muscle tension, joint restriction, and possibly pain. What the current scientific evidence is showing us is that the pain associated with this lifestyle is likely more attributed to the "lack of movement" rather than the posture itself. 

 But this is great news because most people would not quit their job due to these complaints. 

You may be asking, "So what can I do?". Well, I am glad you asked. These 3 movements have been shown to help improve the complaints listed above: 1) Chin tucks, 2) No Money's, 3) Rows. Start with 3 sets of 10 repetitions for each movement, making sure to rest about 60-seconds between sets.

1) Chin Tucks

2) No Money's

3) Rows

Now introducing... the Kees Chiropractic Blog

Good day to you all! 

We are going to start publishing blog posts full of information (mainly health, exercise, lifestyle, etc.), promoting/supporting local events and local businesses, and case studies. Please let us know if there is something you would like us to write about, we are certainly open for suggestions! Feel free to comment below. 

At the time of this post (7/26/18), we are awaiting the arrival of our baby, Freya. Dr. Susan is still seeing patients (what a rockstar!) until she goes into labor; she will then go into "maternity leave" for a few weeks. We will keep you posted on her clinic availability, as well as my (Dr. Ross) availability. Thank you for being flexible with us as we will likely need to reschedule some of you when the labor occurs.