New Year, New You In 2021

New Year New You! A helpful guide to starting your health and wellness journey in Lutz.


With the New Year upon us comes the opportunity for a fresh start. Many people get drawn to a health and wellness goal, setting the intention of eating better and going to the gym. What may seem like a no brainer to some, may often feel overwhelming and confusing for others. Patients often ask me what they can do to achieve their New Year’s wellness goals, so I thought I’d take a moment to share a few things you can try to help set yourself up for success in 2021.


Yes, this may sound like a daunting task, but meal prepping has been proven to have many benefits. By planning meals in advance, you can save money and time, control your weight, have an overall more nutritionally balanced diet, and reduce stress as you avoid last-minute decisions about what to eat.

When it comes to meal prepping many experts suggest putting together a meal calendar for the week. This will help with both the shopping and execution of making your meals. If you’re brand new to incorporating meal prepping into your life, start small. Aim to create at least 2-3 meals for the week. Finally, pick a specific day of the week to plan out your meals, shop and do the meal prep. The more you become familiar with the process and find recipes that you like the easier it will become, I promise.


This may seem extremely tedious but the mindset here should be calories in, calories out. It’s as simple as that. By tracking how many calories you take in per day, you can start to set goals that will help you maintain your ideal weight, lose weight, or gain muscle.

If you wanted to take it a step further, keep a food journal so you can actually see what foods you’re putting in your body and how they make you feel. This could help identify any foods that you may have potential allergens to and help you become a more conscious eater as well.

Nowadays, calorie tracking can be done through apps which can tell you how many calories you’re burning throughout the day and also allows you to log your food within the app. This can take a lot of the guesswork out of counting calories and some even offer communities for support.


Between signing up for a gym, going, using the machines and understanding correct form, the whole process can feel like a BIG to do.

First things first, make sure that you find a gym you feel comfortable with. I know this may sound odd, but not all gyms are built the same. Some gyms are just straight forward weights and cardio, others offer classes and some have amenities in addition to training. Find one that fits your schedule, needs, and lifestyle. This will help reduce any anxieties about going to the gym and can increase the likelihood of you sticking with it. Don’t be afraid to shop around, many gyms offer free trial passes so you might as well take advantage of it.

If you’re a first timer joining the gym or are already part of one but not seeing the results you’d like, consider working with a trainer. A trainer can teach different exercises, proper form and provide you with accountability.

Finally, create a workout schedule ahead of time. Just like with meal prepping planning ahead can set you on a path to success. Planning your workouts will eliminate the issue of having to figure out of what you’re going to do for the day and can be a great way to keep track of your progress.


I hope you found these tips helpful. For the purposes of this blog, I will continue to share ways you can improve your overall health and wellness. I’ll cover everything from nutrition, to fitness, mental well-being, and chiropractic care. I hope you find these articles informative and I encourage you to reach out if you have any questions.

About Us

At North Bay Spine and Rehab, we treat patients through chiropractic adjustments, massage therapy, nutrition counseling, and physical exercise. Dr. Bowser takes a holistic approach in treating spine and joint injuries. He is a proponent of treating patients by natural, conservative means and believes in being proactive as opposed to reactive when it comes to a patient’s well-being. Applying both his skillsets and passion for patient care, it is his primary mission to ensure his patients succeed in all areas of health and wellness.

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