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Dr. Brandon Evans Health Tips

"Regular Health Tips From Physical Therapist Dr. Brandon Evans..."

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How To Start Your Day Energized And Stay That Way


Here at ProActive Physical Therapy and Wellness, we know one of the hardest parts about staying consistent with an active lifestyle is starting your day energized and keeping that energy through the day…

Some mornings, everything just seems to go right. You wake up before your alarm feeling refreshed. Your morning walk felt like you conquered a marathon. Your coffee tastes better, and you hit every green light on the way to work.

And then there are mornings that are NOT the case.

You may not be able to prevent every bad morning that comes along, but there are a number of morning routine elements you can implement in your life to encourage your mornings in a positive direction so you can make the most out of your day!

If you wake up energized, you’re going to carry that energy through the rest of your day. Starting your morning with little “wins” primes your brain to work toward more “wins” and successes throughout the day.

ProActive wants to see you succeed in all facets of your life, especially regarding your overall health. With that being said, here are a few tips for you to help start your day energized and stay that way so you can achieve all the little wins!

Plan Ahead

Ironically, one of the most productive things you can do to start your day positively is actually BEFORE you even go to bed the night before. Make a plan. It doesn’t have to be down to the second but it needs to be a guide that consists of the major tasks and how you want to spend the first couple hours of your day.

It’s simple things such as laying out your clothes you want to wear or preparing the ingredients for a healthy breakfast. Taking care of those small tasks ahead of time and turning them into habits allows you to avoid having to stress about making decisions so you can turn that focus towards more important decisions or activities later in the day.

Resist The Snooze Button

Giving yourself an extra 5 or 10 minutes of “sleep” always sounds great and even beneficial but you may actually be doing more harm than good. Even if you “fall back asleep”, that extra 10 minutes tends to be a light, low quality sleep where you are unable to make a full cycle of REM sleep.

In addition, waking up at the same time in the morning as well as going to bed at the same time each day plays a key role in your energy levels and boosting your metabolism. You’ll see a significant improvement in your energy and drive after creating a regulated sleep schedule.

CLICK HERE to learn from Dr. Evans of how important REM sleep is for you!

Drink Water

Add ice, squeeze in a lemon or straight out of the faucet – we get dehydrated throughout the night, especially if we have to relieve ourselves in the middle of the night. A glass or two of water in the early morning helps replenish that overnight dehydration. Our bodies rely heavily on H2O so water in the early stages of our morning also helps jump start our metabolism and gets our bodies started on the right foot.

Eat Breakfast

Food is literally where our bodies get energy from so it’s pretty understandable why this makes the list. We often hear “Oh I’m just not a breakfast person..” but that means you’re withholding your body’s need for a natural energy source. Your coffee can only do so much…

You don’t have to chow down on a 4 course meal, but get some form of a healthy start to your day so your body receives the required nutrients to function physically, mentally and emotionally. Pour yourself a bowl of oatmeal, spread some avocado on a piece of toast or grab a banana on your way out. Something of substance will truly boost your energy levels so you can accomplish the tasks for the day.

The choices you make to start your day (or even the night before), from your sunrise walk around the neighborhood to hitting the snooze button repeatedly, the choices can either help you or hurt you when trying to stay energized throughout the day.

Don’t know where to start?

We’ve got you covered here too!

Here at ProActive Physical Therapy and Wellness, we encourage you to train with us, because we have found holding you accountable will help eliminate that lack of time because now you’re not trying to do this on your own! You’re with somebody willing to help guide you every step of the way.  Allow our head trainer to take on the years of experience by guiding you through tailored work outs specific to your goals and needs, helping you track progress that will not only be felt by the individual, but also proof on paper that changes are being made in the right direction.

We offer a number of different services that strictly caters to each individual journey. These services include:

  • 1-On-1 Personal Training
  • Our Doctor Guided ProActivate Class 
  • A Nutrition Mentor

CLICK HERE if you would like to learn more about our ProActive Wellness Program to get you feeling your best self!

What Do I Do If I’m Struggling With Staying Active?

Would You Like To See A Physical Therapist or Trainer For Free?

We realize some people want more than just some free health tips… That’s why we offer expert advice about the worry and frustration of life changes  – for FREE, in under 45 minutes.

We call this a Discovery Visit.

Here are just a few of the things you will learn in one of our free Discovery Visit sessions…

  • What is the underlying cause of your struggle? (hopefully nothing too serious!)
  • Roughly, how long will it take to fix my problem?
  • What to do to help – which doesn’t include painkillers, injections or surgery etc.
  • What other, natural, drug-free methods are there to speed up recovery alongside treatment?

Our Discovery Visits are great for anyone that may be “unsure” if physical therapy is right for them, and they give you the opportunity to ask questions and see for yourself if we can help you.

We’ve got 5 Discovery Visits available this week. If you would like one of our Discovery Visits, please get in touch with the clinic using the contact details included below, and mention to our ProActive who answers the phone that you would like to see a physical therapist for free.

We’re Here To Help…

If you’re ready to move forward and would like to talk to us about getting some help, or some specialist advice, remember we are always here to help you…. and we’re offering you the chance to have your first session with a physical therapist for FREE.

If you would like to get one of our limited Discovery Visit slots, please click here to complete our inquiry form or CALL us on 502.512.2165

P.S. Do you know someone with aches and pains and they’re not sure why or where it’s coming from?

Who do you know that is always telling you about their aches and pains? We would love to help them live a pain-free life too.

That person could be someone who you live with, work with, or an extended friend or family member, who is maybe suffering with some kind of ache or pain that we can fix.

Brandon Evans

Brandon Evans

Dr. Brandon Evans is the Founder and Owner of ProActive Physical Therapy and Wellness. He received his bachelor's degree from Purdue University and his Doctorate in Physical Therapy from Western Kentucky. Dr. Evans has vast experience in outpatient orthopedics, hospital physical therapy, health and wellness, and preventative medicine. Dr. Evans provides peace of mind, reassurance, and hope to people who have previously been told:
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