Tag: diet and exercise

tech neck South Tampa Chiropractic Care DrivenFit

Tech Neck: How Sitting at a Computer All Day Effects Your Body

Written by Luis Echeverry on August 28, 2020. Posted in Lifestyle.

Our bodies are not designed to be sedentary. Nor are they are designed to be bent or hunched over for extended periods. Yet that is exactly what happens to our body almost all day long, every day. 

Thanks to the advancement of technology we can do almost everything we need from a computer or phone. With more time spent on our devices (you’re reading this on one right now), working from home in chairs or couches without proper support, and more and more time watching TV – it comes at a cost. Here we explain technology aka tech neck and the impact on your body:

How Sitting Affects Your Health

Take a moment and think about your typical workday. Besides a couple of trips to the bathroom or the break room for coffee, you are probably seated in your desk chair staring at a computer screen for 7-8 hours a day. And then, after a long workday, you come home and want nothing more than to sit in front of the couch and catch up on your television shows or social media accounts on your phone or tablet and then you retire to your bedroom to lie down and go to sleep. We hope you fit a workout in there somewhere though of course…

A sedentary lifestyle can have a drastic negative influence on our overall health and body. From a broader perspective, we are burning fewer calories, which can lead to increased weight, we are losing muscle and bone strength, and our blood has more problems circulating.

These bigger issues can lead to tens if not hundreds of other issues such as heart disease, stroke, osteoporosis, inflammation issues, weakened immune systems, eye strain, poor posture, and arthritis and joint issues to just name a few.

What is Tech Neck?

“Tech neck” is a relatively new term but refers to the idea that at almost all times you are working at a computer, looking down at your phone, or hunched over a tablet or other devices. Take a sec and mentally check your posture right now; you may need to hear it: sit up straighter.

Why? The muscles in the back of your neck have to contract to hold your head up and when you look down for long periods of time and these muscles have to work harder to keep your head up. This idea of “tech neck” results in stressed muscles, which in turn cause neck and shoulder pain as well as stiffness and soreness.

A worst-case scenario of tech neck can cause pressure on discs that can eventually bulge or rupture causing pinched nerves, which may need surgical treatment.

Alternatives To Sitting

Virtually everyone is susceptible to suffering from tech neck when you spend a significant amount of time in front of a computer or on your phone. But how can the symptoms of “tech neck” be alleviated?

Evaluate Your Workspace

If you spend most of your time in front of your computer, it is essential to evaluate your space.

One of the easiest fixes is to make sure your computer is at eye level. If it is not, your neck is flexed the entire time. Raise your computer so your neck is in a neutral position. 

It is also a good reminder that if you are using your phone or tablet for an extended amount of time to make sure to hold or position your device at eye level so you do not have to tilt your head or look down to view it.

Get A Standing Desk

Standing desks are becoming quite popular and that is due to the positive effects it has when in use. People that use standing desks overall show decreased less upper back and neck pain and felt more productive and focused. We use a standing desk here at the studio; highly recommend!

Get A Properly Fitted Chair

If your chair is too big it does not allow for proper seating posture. You will want to get a chair that has very good lumbar support. This will take the pressure off the neck muscles because you will not be learning forward causing strain.

If you cannot afford a new chair you can also use a pillow behind your back or a footstool for foot support. These are simple inexpensive ideas that can make a big difference.

Get Up And Move!

Look no further than yourself! Make mental – and even physical notes – to remind yourself to get up and move.

Take the stairs instead of the elevator, stand up and stretch, take a quick lap around your home or office every hour, or take a walk outside during your breaks.

Stopping Tech Neck Pains

Let’s face it; computers and phones are not going away anytime soon. While no one wants to suffer from “tech neck” it seems almost inevitable. If you have tried to alleviate your symptoms through some of these DIY remedies and you are still experiencing pain, there is hope!

At Driven Fit, we offer a variety of programs and options that will allow your body to feel transformed, rejuvenated, and restored. We will work with you to create an individualized plan that can consist of massage therapy, chiropractic care, and personal training to focus on strengthening your neck and back muscles.

Call or text us today at 813-440-3016 and let us show you how to alleviate your neck pain and suffering!

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Tampa Personal training for beginners at Driven Fit

At What Age Should My Child Start Exercising?

Written by Luis Echeverry on March 7, 2020. Posted in Lifestyle.

As adults, we’re well aware of the many benefits to exercise. What you may not realize is how important it is for your child too. Regular exercise is a powerful weight control tool that decreases the chances of childhood obesity. Activity also lowers the risk of children developing asthma, type 2 diabetes, sleep apnea and a variety of other conditions. Ready to get your kids active?

How Young is too Young to Workout?

It’s almost never too early to start exercising! Infants as young as two weeks old can benefit from exercise to obtain proper bone, joint, and muscle function. Tummy time is one example of early exercise which helps babies increase arm, back, and neck strength.

As your child grows, the amount of exercise needed will depend on the age and energy level of the child. Toddlers and preschool-age children may need as much as 90 minutes to two hours of activity per day, which can include playing tag, hide and seek or just running around a playground.

Once your child reaches six years, he or she should get about three hours of activity a day. Sound like a lot? They don’t have to do it all at once. Encourage your kids to be active even short 15-minute move breaks will work well!

Remember: exercise helps children sleep better at night, reduces stress levels, helps prevent depression and develops fine motor skills, balance and hand-eye coordination.

Best Types of Exercise for Kids

There are three different types of exercise that best help kids to stay healthy and avoid getting injured. These exercises are fun so it shouldn’t be too difficult to fit them all into the week!

Aerobic Activity

The most important type of exercise for your kids is the kind that gets their heart pumping and makes them breathe a bit faster than normal.

Whether it’s playing sports, walking to school, hiking, skateboarding, going for a swim, fast-paced dancing or riding a bike, children should do some sort of vigorous aerobic activity at least three days a week.

Muscle Strengthening

Three days a week should also be dedicated to strengthening muscles. At any age, they can perform activities that use their body weight as resistance – gymnastics, push-ups, playing tug of war or climbing trees are all great examples.

With proper supervision and coaching, older children and teens can start using resistance bands or weights to strengthen muscles.

Weight-Bearing Exercise

Don’t forget to strengthen those growing bones! Performing weight-bearing exercises at least three times per week – such as running, jumping and skipping – will build strong bones.

Active Lifestyles for Kids

News flash: your kids are watching you! The best way to get your kids moving is to set a good example and be active yourself! Run around and play with them and show your kids that exercise is fun! Encourage a healthy, active lifestyle and discourage sedentary activities like constantly watching TV or playing video games.

Interested in learning more about our many exercise and wellness programs at our South Tampa wellness studio? Just call/text Team Driven at (813) 440-3016.

Egg Meatless Source of Protein DrivenFit

Top Meatless Sources of Protein

Written by Luis Echeverry on January 14, 2020. Posted in Lifestyle.

You don’t have to go vegetarian or vegan to reap the benefits of these lifestyles. Simply cutting back on the amount of meat you eat each day can do wonders! There are many benefits to eating less meat; including reduced risk of heart attack and cancer. Here’s a list of our personal trainer’s favorite meatless sources of protein to add to your diet.

Lentils – 26 grams of protein per 100 grams

Lentils not only pack in a ton of fiber, but they are also extremely high in protein! In addition, they are rich in important minerals such as magnesium and potassium, low in sodium and are cholesterol-free.

Tips to eat more lentils: Lentils are very versatile and can be eaten as a side dish, added to mixed vegetables, mashed up and made into patties, or as lentil-bean soup.

Peanut Butter – 25 grams per 100 grams

Not only is peanut butter high in protein, but it’s loaded with potassium, fiber, magnesium and Vitamin B-6. Tips to eat more peanut butter: Add peanut butter to a smoothie or use it as a dip for apples and celery. Please note, this delicious, meatless treat is high in fat so eat in moderation.

Hemp Seed – 23 grams per 100 grams

Hemp seed has been growing in popularity thanks to its anti-inflammatory effect and because it’s easy to digest. You may have to hit up Whole Foods or Amazon to get them, but at least they’re an inexpensive protein source – even for a high quality, organic brand.

Tips to eat more hemp seed: Add hemp seeds to soups, salads, or smoothies!

Black Beans – 21 grams per 100 grams

Black beans have long been a favorite of vegetarians and vegans as an excellent source of protein. They’re also recommended to diabetes patients as they help maintain healthy blood sugar levels. In addition, they are low fat and have a healthy mix of protein and fiber.

Our personal trainers love using black beans in a side dish dip or in black bean burgers…so good!

Almonds – 21 grams per 100 grams

Almonds pack a ton of protein and includes calcium, iron, potassium and magnesium. They are high in healthy fats, so be careful to not overdo it.

Tips to eat more almonds: Almonds are a perfect portable snack, so take them on the go! You can also chop them up and add it to cereal, yogurt, granola, stir-fry, and baked goods. Opt for organic almonds to avoid pesticides and other chemicals found in conventional almonds. Also, go for the raw almonds instead of the dry roasted which contain added oil and sodium.

Sunflower Seeds – 21 grams per 100 grams

Sunflower seeds pack a lot of protein in a small package, so they’re great to take on the go! They are also known to lower cholesterol, have a calming effect thanks to its magnesium levels, and contain selenium which can help prevent cancer. Tips to eat more sunflower seeds: Sprinkle sunflower seeds to either sides or main dishes or use as a healthy salad ingredient.

Quinoa – 14 grams per 100 grams

This gluten-free protein source contains all the essential amino acids the body needs and is low on the Glycemic index which helps lower cholesterol, blood pressure and blood sugar levels. It’s also packed with nutrients such as fiber, potassium and other minerals that do a body good! Tips to eat more quinoa: Use quinoa as a substitute for rice or pasta!

Cottage Cheese – 11 grams per 100 grams

Thanks to its high protein content, low-fat cottage cheese is a go-to for dieters. It also contains tons of vitamins and minerals.

Tips to eat more cottage cheese: Pair cottage cheese with fresh fruit for a balanced meal of protein and carbohydrates.

Edamame – 11 grams per 100 grams

Edamame are green soybeans that have been picked prematurely, then boiled or steamed. In addition to protein, they contain healthy fats and nutrients as well as isoflavones.

Ready to eat more edamame? It’s a great snack or appetizer or add to salads.

Eggs – 13 grams per 100 grams

The incredible, edible egg offers an inexpensive and excellent way to add more protein to your diet. In order to get the full 13 grams, you need to eat two whole eggs (not just the whites!).

The choice is yours! Eat them for breakfast, add hard boiled eggs to a salad, or incorporate into a main dish such as quiche or in a casserole.

Greek Yogurt – 10 grams per 100 grams

Thanks to its higher protein content, lower fat content, and ability to replace sour cream in a recipe, Greek yogurt has surged in popularity in recent years. In fact, it can contain up to twice as much protein per 100 grams than regular yogurt and nearly five times more protein than sour cream!

Tips to eat more Greek yogurt: Use as a substitute for sour cream in Mexican dishes or eat with fruit and fiber-packed granola.

Combining Diet and Exercise

It’s always better to combine a better diet with other lifestyle changes like working out. Get started on your fitness journey with a free workout today! We’ll help you live a healthy lifestyle. Call or text our South Tampa wellness studio at (813) 440-3016!

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Healthy New Year’s Resolutions Anyone Can Achieve

Written by Luis Echeverry on December 31, 2019. Posted in Transformation.

In theory, New Year’s Day, is the most anything-is-possible day of the year! The day you vow to work out religiously; start a studio gym membership you’ve been paying for. It’s the day you promise to stop doing that thing (for good this time) and learn how to floss properly, meditate, cook, and learn love kale.

And you really mean it! For about 2 to 3 weeks…or maybe you make it further into spring before you’re back to the old habits. ‘Till next year.

Why Resolutions Fail

Typically, the health and wellness resolutions people pick are highly restrictive and unmaintainable! So of course, most people to break their resolutions within a few weeks.

It’s important to make resolutions that can not only improve health but also be integrated into your lifestyle.

Try a trick this year: Slim down your anticipations. Get more by going for less! You can make big strides toward a healthier, happier new you by taking enough baby steps.

At DrivenFit, our wellness pros will not let you see these resolutions fall to the wayside. Set an appointment with one of our health professionals to help you set attainable goals for your mind and body.

Start yourself on the road to success this new year with these six tips – resolutions – for body, mind, and overall health.

#1: Sit Less, Move More

Many people sit more than they should, whether it’s due to having a sedentary job or simply being inactive. Sitting too much can have damaging effects on health.

Commit to taking the stairs instead of the elevator. Park further away from your work building or grocery store. Make a resolution to get up and walk for 5 minutes every hour or go for a 15-minute walk at lunch.

Incorporate some simple and sustainable exercise resolutions, take a half-hour walk, jog, swim or bike ride before work. Instead of aiming for every day, set an achievable goal, such as planning to walk a few days per week. Choose an activity based on your pleasure and whether it fits into your schedule. Making more practical goals can enhance the chances of formulating a lasting routine, particularly if you’re new to working out.

Of course, our trainers are here to hold you to those…

#2: Cut Back on Sweetened Drinks

Sugary drinks are linked to an increased risk of obesity, heart disease, fatty liver, insulin resistance, and cavities in both children and adults making it a smart idea to cutting back on sweetened beverages.

By gradually minimizing your intake will help you kick your sugary drink habit for good.

#3: Get More Quality Sleep

Sleep is a vital part of overall health, and sleep deprivation can result in serious consequences. For instance, lack of sleep may increase your risk of heart disease, weight gain, and depression

It’s important to concentrate on your lifestyle and schedule to determine the best ways to improve sleep quality and quantity.

Reducing light pollution in your bedroom, decreasing screen time before bed, cutting back on caffeine, and getting to bed at a sensible hour are some simple ways to improve your sleep regimen.

#4: Take more ‘me time’ and practice self-care 

Taking time for yourself is imperative for optimum health and wellbeing. By no means is it selfish. This is especially true for parents and business owners.

For people with limited time and busy schedules, it may take some planning to participate in self-care. It can simply mean attending your favorite weekly pilates class, getting a massage once a month, preparing a healthy meal for yourself, getting an extra hour of sleep, or going for a walk in your neighborhood.

Self-care doesn’t have to be elaborate or time consuming and, in the end, you are well worth the time investment.

#5: Stop Dieting 

As personal trainers, you may think we’re nuts…Try a healthier, more achievable method of weight loss by focusing on eating healthier foods and increasing physical activity rather than using limiting measures, such as a fad diet, like fasting.

Chronic dieting is harmful both mentally and physically making it harder to lose weight in the future. Create an achievable, nourishing eating regimen that works for you.

You can drastically improve your health by creating a healthier relationship with food and taking better care of your body and mind. Perhaps our local meal delivery pals at Whole Body Fuel can help.

#6: Cut back on alcohol 

It’s no secret, too much alcohol can negatively affect your health. Moreover, drinking alcohol frequently may keep you from achieving your health and wellness goals.

Set a reasonable goal to keep yourself on track if you think cutting back on alcohol may be helpful for you. Limit your drinking to weekend nights only or setting a drink limit for the week.

To replace your usual cocktail of choice, try fruit-infused sparkling water, kombucha, or one of these fun mocktails, if you need a non-alcoholic beverage idea.

Make a Positive Lifestyle Change

Though most New Year’s resolutions are forgotten by Valentine’s day, these healthy resolutions are totally achievable ways to boost your physical and emotional health. If you commit, we know you can make a positive lifestyle change.

Make this New Year and the years that follow the healthiest and happiest possible, try out a few of the resolutions in this article or come by our studio. We have a team of health professionals ready to help you achieve the best new you this New Years! Call or Text: (813) 440-3016 to get started at our South Tampa gym!

Taking Probiotics Health Tips Hyde Park Tampa FL Personal Training

Should You Be Taking Probiotics?

Written by Luis Echeverry on March 21, 2019. Posted in Lifestyle, Transformation.

Probiotics are just about everywhere we look these days, and they’ve been prescribed to treat everything from irritable bowel syndrome to arthritis to skin issues. So it’s no wonder that we’re asking ourselves whether or not we too should start taking a form of daily probiotic supplement or if there something else that we can be doing to improve our gut health. The fitness experts at Driven + Sponaugle Wellness Studio take a closer look…

What Are Probiotics?

We have trillions of microorganisms that live inside us, mostly in our large intestine. Most of them are bacteria. Probiotics are specific live bacteria (and yeasts) in foods that have been shown to contribute positively to overall health, especially for your digestive system.

Probiotics are frequently called “good” or “helpful” bacteria because they help keep your gut healthy. When the balance of these bacteria is off, or these microorganisms aren’t thriving, you may experience stomach discomfort. You could also have other health problems such as skin issues, inflammation, or even certain mental health conditions.

Probiotics: How Much is Too Much

Here’s the thing: even though probiotics are good for our gut, sometimes too much of a good thing can actually be a bad thing. If you take too many probiotics, you could experience side effects. These may include a temporary increase in gas and bloating, constipation, and even increased thirst.

Your problem may not be that you’re missing probiotics in your life, it’s that those healthy microbes in your gut aren’t thriving. In this case, prebiotics and fiber would be better suited to your body. People commonly skip these options and immediately start grabbing probiotics.

Alternatives to Probiotics

Prebiotics -unlike probiotics-are not bacterial microorganisms; they are the portions of our food that we don’t digest in the standard sense. Prebiotics are fuel for the microbes inside of us. Being proactive may be what’s needed to kickstart gut function and help you feel relief from stomach discomfort. The good stuff in probiotics won’t be as effective in our bodies without the good stuff from prebiotics! Test what works for you and adjust as you see fit.

Now you’re probably wondering how to find prebiotics? It’s easy. Just look for foods that are high in fiber such as colorful fruits (berries especially) and veggies, lentils, onions, garlic, flaxseeds, and asparagus. Low fiber diets=low prebiotics. In the United States, the average adult only gets about half of the recommended fiber intake. According to the Dietary Guidelines for Americans 2015 – 2020, men should consume about 38 grams of fiber per day and women about 25 grams.

What’s Next?

Although the jury is still out as to whether or not probiotics should be a necessary part of our wellness routine. If you’re experiencing stomach discomfort, bloating, or other gut issues, try prebiotics first and then look into probiotic supplements and drinks.

Diet and exercise work together. Driven Fit + Sponaugle Wellness can help! For information on our South Tampa wellness center or to meet one of our health & fitness experts, please give us a call at (813) 440-3016.

Eat Before or After My Workout Driven Fit Tampa

Should I Eat Before or After My Workout?

Written by Luis Echeverry on February 28, 2019. Posted in Transformation.

Diet and exercise can be SO confusing! Some people say you shouldn’t eat before a workout, some people say you should. The same debate goes for eating after a workout, and it’s enough to make your head spin! At Driven + Sponaugle Wellness, we believe that diet is a key component to your health and fitness journey and that when you eat is just as important as what you eat. So this brings us back to the question, “Should I eat before or after my workout?” Our answer….both!!! Here’s why…

Benefits of Eating Before a Workout

Eating before a workout helps fuel your muscles so they will perform at their best. To prevent indigestion while working out, you should eat a meal three to four hours before exercising. Keep in mind: this may be an expirimental timeframe at first as everyone’s body is different. You may find that your body can handle food intake in as little as 30-45 minutes before your workout.

To ensure adequate fueling, be sure to include a variety of nutrient dense, fortified foods.

If you exercise early in the morning and can’t stomach a large meal, a pre-workout snack will work as well. Your snack should be easy to digest, low-fat, and small in size. A fruit smoothie with a tablespoon of nut butter or a meal replacement shake are great options. Not only are they great for fueling muscles, they’re hydrating as well.

Benefits of Eating After a Workout

Did you know that muscle building is at its peak during the 30-minute window that follows exercise? So it stands to reason that one of the most important times to eat is within an hour after your workout.

This isn’t the time to undo the benefits of your great workout and ‘reward’ yourself with large meal, sugary treats, or even a drink with your workout buddies. To fully reap the benefits of your post-workout meal, it should include a carbohydrate, a protein, vegetables, and a fat. Not only is this well-balanced meal great for replenishing energy and preserving muscle mass, it’s nutrient-packed and good for overall health as well.

Not that hungry after your workout? A light snack will work too. According to the Academy of Nutrition and Dietetics, a glass of low-fat chocolate milk is a perfect post-exercise snack as is half a turkey sandwich, avocado wheat toast, or whole-grain crackers with hummus. But with sheer number of diets out there, what is good for one person may not be the best for you.

For other suggestions on what you should eat before and after a workout, click here. If you are interested in the Driven Fit health and fitness experience, please give us a call or text (813) 440-3016 for a free evaluation!

You May Be Interested In…

Tag: diet and exercise

How Sitting Affects Your Health

What is Tech Neck?

Alternatives To Sitting

Evaluate Your Workspace

Get A Standing Desk

Get A Properly Fitted Chair

Get Up And Move!

Stopping Tech Neck Pains

How Young is too Young to Workout?

Best Types of Exercise for Kids

Aerobic Activity

Muscle Strengthening

Weight-Bearing Exercise

Active Lifestyles for Kids

Lentils – 26 grams of protein per 100 grams

Peanut Butter – 25 grams per 100 grams

Hemp Seed – 23 grams per 100 grams

Black Beans – 21 grams per 100 grams

Almonds – 21 grams per 100 grams

Sunflower Seeds – 21 grams per 100 grams

Quinoa – 14 grams per 100 grams

Cottage Cheese – 11 grams per 100 grams

Edamame – 11 grams per 100 grams

Eggs – 13 grams per 100 grams

Greek Yogurt – 10 grams per 100 grams

Combining Diet and Exercise

Why Resolutions Fail

#1: Sit Less, Move More

#2: Cut Back on Sweetened Drinks

#3: Get More Quality Sleep

#4: Take more ‘me time’ and practice self-care

#5: Stop Dieting

#6: Cut back on alcohol

Make a Positive Lifestyle Change

What Are Probiotics?

Probiotics: How Much is Too Much

Alternatives to Probiotics

What’s Next?

Benefits of Eating Before a Workout

Benefits of Eating After a Workout

Jessica Bull

Jessica Bull

Andrew Brown

Andrew Brown

Jason Arnold

Jason Arnold

#4: Take more ‘me time’ and practice self-care 

#5: Stop Dieting 

#6: Cut back on alcohol 