Healthy Lifestyle

Top Fitness Picks

Top Fitness PicksWhile I was an active child, I have never been a super athletic person. Working out and staying fit does not come easy to me. Because of this, it is especially important for me to find the right type of workout at the right kind of gym. 

In the past I have tried places that did not give enough guidance, made me feel intimidated, or even shamed me for not keeping up. This was discouraging and at times dangerous. (Like the time I was told to just try a 60 lb deadlift, when they knew I had never lifted before!)

But I have also had a handful of incredible experiences. Though these experiences were very different in style, they had a few things in common. Both gyms provided adequate guidance, encouraged me to work at my own pace, and celebrate my achievements. The instructors created a nurturing, positive environment where it was safe to take risks and grow. 

Two of the best gyms that I have found are H4 Fitness in Wheaton/Geneva and Mindful Movements in Glen Ellyn! 


H4 Training

Nexus by definition is a means of connection between members of a group or things in a series; link; bond. To us the name Nexus truly defines what our small group training is all about and that is a bond and connection. -Hank, owner and trainer

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Calling All Lifelong Learners: A peek Into Dr. Jamie's Audible Library

A Passion for Learning 

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young.”― Henry Ford 


I love growing in my knowledge and never want to stop learning! With a fairly demanding schedule it has been important for me to be creative in the way I do this. Listening to audio-books is a great way to immerse myself in new ideas while driving and has allowed me to explore many topics.

This week I’ll share with you some of the books I have been listening to lately. Perhaps it will inspire you to read one of these books, or explore a topic you’ve been meaning to look into.

The books range in authors from doctors to navy seals. The topics cover leadership, healing, and vulnerability. But each of these authors is passionate about their story, making for a compelling read!




reading essentialismEssentialism: The Disciplined Pursuit of Less by Greg McKeown

“The Way of the Essentialist isn't about getting more done in less time. It's about getting only the right things done. It is not a time management strategy, or a productivity technique. It is a systematic discipline for discerning what is absolutely essential, then eliminating everything that is not, so we can make the highest possible contribution towards the things that really matter.

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When Keeping Your Mouth Shut Has Health Benefits!

nose breathingThere is one situation where most experts agree it is best to keep your mouth shut. No, it's not when you have a strong opinion or disagree with a friend. It's simply when you are breathing!

We all know that we need oxygen to survive, but does it really matter if we get that oxygen breathing through our mouth or nose? According to many experts, it does.

Let’s look at the claim that nose breathing is the best way to get your oxygen and explore ways to get the most out of your breath!


Why Nose Breathing Is Best

Science has found many benefits of nose breathing over mouth breathing that most people are not aware of, including:

  • Filtering - the cilia in our nose acts as a filter, purifying the air of particles. Further down the respiratory tract, the mucus lined windpipe continues to trap particles before they get to our lungs.
  • Regulating - the nasal passages regulate the humidity and temperature of the air we breathe.
  • Absorbing Oxygen - the paranasal sinuses produce nitric oxide, a gas that can increase your lungs ability to absorb oxygen by 10-25%.
  • Immune Response - nitric oxide also has anti-fungal, anti-viral, anti-parasitic, and anti-bacterial properties.

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Authentic Gratitude in Difficult Times

Gratitude Week 2Last week’s blog looked at the benefits of creating a gratitude practice and explored many ideas for starting one. While some of you were ready to jump into a gratitude practice, the very thought of gratitude may have made others of you want to scream! 


Gratitude & Denial Are Not the Same Thing

Thinking about gratefulness doesn’t seem to make sense when you are hurting. That’s okay! If life has been difficult recently, you may be struggling with all kinds of painful emotions. There is a reason you feel the way you do, and pushing these difficult emotions aside is not our goal. 

In fact, denying our difficult emotions can actually have a negative effect on our mental, emotional, and physical well-being. It is important to allow yourself to lean into these painful emotions and accept them without judgement. 

Leaning into difficult emotions and not avoiding them can actually open you up to a whole new experience.  According to Brene Brown, “mindfully practicing authenticity during our most soul-searching struggles is how we invite grace, joy, and gratitude into our lives.” 

Since we know that putting on a happy face and forcing gratefulness will not help us in the long run, let’s explore how to lean into gratefulness while honoring the hard aspects of our lives!

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A Simple Practice With Huge Health Benefits

Gratitude 1Would you be interested in a simple practice that research has found to be beneficial for your physical, psychological, and social well-being? What if I told you this practice was free, did not take much time, and could be done in the privacy of your own home?

Some of you may have already guessed that we are talking about creating a Gratitude Practice. A Gratitude Practice is different than having an "attitude of gratitude" or "looking on the bright side of things."

Let's explore the benefits of this practice and how to start one, but first let's talk about why many people cringe at the thought of gratitude! 


Why Many People Don't Like Gratitude Practices

With study after study showing the impact that gratitude has on both physical and emotional wellbeing, implementing a gratitude practice could be in our best interest. While practicing gratitude has many benefits, at times it can feel like we are just being asked to “look on the bright side”.


In truth, gratitude must be held in tension with the reality of life. It is crucial to lean into moments of both gratefulness and suffering.

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Back To School

back to school 2019A recent survey found that 74 percent of mothers are already looking forward to their kids going back to school less than a month into the summer break. While these moms love their kids, the summer can be an overwhelming time, making the school bus a welcome sight. But going back to school can also be stressful for parents! 

It’s a lot of work to make sure that the kids have everything they need to start the year off right. The links below are some resources that can help your family during this exciting, but often stressful time of year. 

A Proper Fitting Backpack

Boosting Your Child’s Immune System

Healthy School Lunches

Creating a Routine

Ordering School Supplies

  • Target's School List Assist - Get all your kids school supplies without any hassle. Simply choose if you want your items delivered to your home or picked up at the store, enter the child’s class information (school and grade), and the supply list will be put in your online shopping cart. (You can remove any items you already have.)


I hope this is a great year for you and your family! 

Dr. Jamie