Tag: healthy living

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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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Healthy Snack Options That Should Always Be in Your Pantry

Written by Luis Echeverry on April 14, 2020. Posted in Lifestyle, Personal Training.

Snacking… we all do it. It is good for us to snack in moderation and make healthy snack choices. There are many reasons we may snack including boredom, sadness, stress, or possibly even anxiety. Now it is even easier to overdo the snacking while working from home due to the coronavirus lockdown.

But snacking doesn’t mean grabbing the gallon of ice cream. You may be surprised at just how delicious healthy snacks can be! There are many simple healthy snack choices or can enjoy at home. No more excuses about there being nothing healthy to snack on after reading through these nutritious snacks to add to your grocery delivery list.

Healthy Snacks

Try choosing snacks that boost your nutrient intake, especially nutrients you might otherwise be lacking in. We recommend keeping these items in your pantry to make nutritious snacks at home.

Nuts/Nut Butter
Avocado (try mixing with diced veggies and/or quinoa)
Light Popcorn
Black Beans
Chickpeas or chickpea snacks
Oatmeal (can make bars with it)
Granola or Granola Bars

Trainer Tip: Choose protein-rich foods stocked in the fridge too! Milk, part-skim mozzarella cheese sticks, fat-free or low-fat yogurt or yogurt drinks, hard-boiled eggs, and lean meats as snacks are great options. Research suggests that increasing protein intake can help prevent overeating, and may make you feel fuller.

Related > Top meatless proteins

Along with eating healthy, you should keep your body moving. We have the perfect way for you to get yourself and your family moving with an exercise program from the comfort of your own home. Check out the virtual personal training we offer you a free demo session!

Think About Your Snacks

Snack mindfully, not mindlessly: Be mindful by listening to your hunger cues and if you are hungry choose healthy snacks. Stay aware of what you are eating and the portion sizes instead of being mindless and plowing through a bag of Cheetos while in front of the T.V.

Plan: Gather some on the go snacks like fruits, vegetables, yogurt, and milk, or ingredients to make your own nutritious snacks.

Think convenience: Stock up on snacks such as sliced vegetables, cut fruit, Greek yogurt, protein bars, and other easy to grab healthy foods.

Educate yourself on the nutritional content on your snacks: this is one of the easiest ways to ensure your snacking healthy.

Watch your portion sizes:  Instead of munching straight from the bag, measure out a proper serving or keep snack-size bags on hand when making your own snacks, and/or buy single-serve snack packages.

Choose to indulgent occasional: Snack wisely by enjoying a small treat but keeping it within your daily calorie limit.

Related > How to Indulge the Right Way

Trainer Tip: get the whole family involved. You can set a good example by choosing to snack on nutritious foods. Influence your children and other family members by making healthy snacking a family affair. We believe now is a great time to educate your children about healthy eating; let them be part of the choice in which nutritious snacks to prep!

We’re in This Together

With many people at home, snacking is becoming the new normal. To not gain and put your body under different stressors, it’s vital to choose foods and beverages that will not jeopardize your health but contribute to it. Try to stick to smart snacking and be active when you can.

As we all adjust to this temporary new normal, remember you’re not alone. DrivenFit+SWS is here to encourage you on healthy lifestyle choices. For more information on health and nutrition or learn about our virtual personal training sessions, call or text Driven Fit + SWS in South Tampa at (813) 440-3016.

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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.

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How Essential are Essential Oils?

Written by Luis Echeverry on December 12, 2019. Posted in Lifestyle, Rejuvenation.

Essential oils are everywhere. There is no denying their aromas are anything short of wonderful, but is there more than meets to the eye (um, nose) to these tiny bottles of oil? Do they actually offer health benefits and effective healing properties? Here we take a closer look at essential oils and how essential they really are.

What are essential oils?

Aromatherapy is a form of alternative medicine that employs plant extracts to support health and well-being. Essential oils are heavily concentrated plant extracts that capture the natural essence (scent or flavor) of their source.

Each essential oil has its own unique aromatic compounds which create its characteristic essence and specific health benefits. Click here for a list of commonly used oils and the health benefit claims associated with them.

Typically, the oil compounds are obtained through distillation (via steam or water) or mechanical methods such as cold pressing.

Pro Tip: Keep it natural! Chemically created oils are not considered true essential oils.

How do essential oils work?

Essential oils can either be inhaled (most commonly used with a diffuser) or diluted and applied directly to the skin. These oils are not meant to be swallowed or ingested!

Essential oils are believed to stimulate areas of the limbic system – the part of the brain that plays a role in emotions, behaviors, sense of smell, and long-term memory. Ever wonder why a certain smell will trigger a memory or emotion? You can thank the limbic system as it’s heavily involved with forming memories.

These oils are also believed to play a role in controlling several unconscious physiological functions such as breathing, heart rate, and blood pressure.

Health Benefits of Essential Oils

Due to the complex compounds of essential oils, it is difficult to scientifically prove their effectiveness. However, there is certainly enough evidence to show how they treat common health problems. Some of which include:

Stress and anxiety – An estimated 43% percent of people who report stress and anxiety use some form of alternative therapy to relieve symptoms. The aromatics of certain essential oils are often used in conjunction with traditional therapy to ease stress and anxiety.
Headaches and migraines – Goodbye, Tylenol. Hello, essential oils! Certain oil combinations such as peppermint and lavender or chamomile and sesame are commonly used to relieve pain associated with headaches and migraines.
Sleep and insomnia – Oils such as chamomile and lavender have been known to have positive effects on sleep habits and disorders such as insomnia.
Reducing inflammation – Essential oils such as tea tree, peppermint, and rosemary are known to fight inflammatory conditions.
Antibiotic and antimicrobial – Compounds in certain oils such as lemon, eucalyptus, and tea tree help fight antibiotic-resistant bacteria.

In addition to the healing properties of essential oils, they’re often commonly used as mosquito repellants, cleaning products, deodorizers…the list goes on!

Lifestyle Lift with Essential Oils

So, do we think essential oils are essential? Yes! In fact, we commonly incorporate essential oils and aromatherapy into our massage therapy services at our South Tampa wellness studio. Around the holidays, a gift pack, diffuser, with a DrivenFit gift card makes a great gift for parents or busy professionals.

To learn more about essential oils or to schedule an appointment for massage therapy, please call or text (813) 440-3016.