361 Degrees Chiropractic Sports & Wellness

: Need something quick to prep for a potluck or picnic but want to ensure it's something flavourful?

➡️Try this "Rotisserie Chicken Salad with Vietnamese Flavors" recipe from Andy’s East Coast Kitchen: https://theeastcoastkitchen.com/rotisserie-chicken-salad-with-vietnamese-flavors/?fbclid=IwY2xjawTiOTRwZG9mAWV4dG4DYWVtAjEwAGJyaWQRMVZXcVUzM2FadGx1S0pBbnJzcnRjBmFwcF9pZBAyMjIwMzkxNzg4MjAwODkyAAEekp-u3_soM-_K3j35SA2WDpNx2TIUPVMKFmUlgiPMlvsBdvGQctYO71NaRqk_aem_hMOthMUpMHLMvx7tJc1oOw

😋 This recipe is lighter, but packed with protein and satisfying as a meal in itself!

😋 The key to the sauce for this recipe is that is sweet, tangy, salty, and slightly spicy!

😋"It’s inspired by Nước Chấm, a classic Vietnamese dipping sauce that balances fish sauce, lime, sweetness, vinegar, and chilies into something unbelievably vibrant."

➡️𝗧𝗛𝗘 𝗕𝗘𝗦𝗧 𝗣𝗔𝗥𝗧𝗦 𝗢𝗙 𝗧𝗛𝗜𝗦 𝗥𝗘𝗖𝗜𝗣𝗘:

▪ Ready in just 20 minutes
▪ Serves 4
▪ High-protein lunch or dinner
▪ Meal prep friendly
▪ Inspired by Vietnamese flavours
▪ No mayonnaise
▪ Packed with fresh herbs
▪ Perfect in lettuce cups or on its own

😋 Enjoy this flavourful meal tonight!

: Do you or your kids play/compete in a sport all year long? Or do you switch things up during the Summer/"Off" season? Learn about the benefits of changing things up during the summer months:

➡️ Trying different summer off-season sports builds well-rounded fitness, prevents burnout, and protects against overuse injuries across all ages.

➡️ By switching routines, athletes use new muscle groups, sharpen agility, and refresh their minds.

🟢 𝗣𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝗜𝗻𝗷𝘂𝗿𝘆 𝗣𝗿𝗲𝘃𝗲𝗻𝘁𝗶𝗼𝗻

▪ Rest overworked joints: Changing activities gives high-impact areas like elbows, knees, and shoulders time to heal from repetitive strain.

▪ Build balanced muscles: Cross-training strengthens neglected muscle groups, creating a more stable and resilient body.

▪ Heal nagging pain: Lower physical stress allows minor off-season aches to fade naturally.

🟢 𝗠𝗲𝗻𝘁𝗮𝗹 𝗮𝗻𝗱 𝗖𝗼𝗴𝗻𝗶𝘁𝗶𝘃𝗲 𝗚𝗿𝗼𝘄𝘁𝗵

▪ Stop mental burnout: Stepping away from a primary sport keeps physical activity fun and lowers stress.

▪ Boost brain skills: Learning new rules and spatial layouts improves focus, quick thinking, and adaptability.

▪ Maintain lifelong motivation: Trying new games helps people stay active as they age instead of quitting out of boredom.

🟢 𝗔𝘁𝗵𝗹𝗲𝘁𝗶𝗰 𝗩𝗲𝗿𝘀𝗮𝘁𝗶𝗹𝗶𝘁𝘆

▪ Improve overall coordination: Balance, foot speed, and hand-eye coordination improve when challenged by different environments.

▪ Transfer new skills: Techniques learned in one sport often make an athlete better at their main sport.

➡️ 𝑾𝒉𝒂𝒕 𝒂𝒄𝒕𝒊𝒗𝒊𝒕𝒊𝒆𝒔/𝒔𝒑𝒐𝒓𝒕𝒔 𝒅𝒐 𝒚𝒐𝒖 𝒅𝒐 𝒅𝒊𝒇𝒇𝒆𝒓𝒆𝒏𝒕𝒍𝒚 𝒅𝒖𝒓𝒊𝒏𝒈 𝒕𝒉𝒆 𝑺𝒖𝒎𝒎𝒆𝒓/𝑶𝒇𝒇 𝒔𝒆𝒂𝒔𝒐𝒏?

: How good are you at being bored? Author shares why we should get comfortable with being bored or just with our thoughts.

➡️ Get • "I think there's a lot of truth to this.

🔸 We've normalized overconsumption.

🔸 Listening to podcasts while walking.
Watching YouTube videos while eating.
Scrolling while on the toilet (you know who you are).

🔸 Then wonder why we feel drained and unmotivated all the time.

🔸 There's a reason your best thoughts come to you in the shower.

🔸 It's the only time you're not inundating yourself with other people’s thoughts, ideas, and opinions!

🔸 Let's reintroduce some boredom into our lives.

➡️​̲ ​̲𝟱​̲ ​̲𝘄​̲𝗮​̲𝘆​̲𝘀​̲ ​̲𝘁​̲𝗼​̲ ​̲𝗯​̲𝗼​̲𝗿​̲𝗲​̲𝗱​̲𝗼​̲𝗺​̲-​​̲-​̲𝗺​̲𝗮​̲𝘅​:

1. Leaving home without my headphones
There was a time when this would feel insane to me. Now I cherish it. I notice the sounds around me. I let my thoughts wander. I occasionally end up talking to someone I would have ignored if I had a podcast playing in my ears.

2. Turning my Wi-Fi off
I have a timer on my router that turns my Wi-Fi off at 8pm every night. It gives my day a clear stopping point and forces me to find something else to do. Read, cook, clean, stretch, or simply sit there for a while without immediately reaching for more stimulation.

3. Starting my day without my phone
I try to give myself at least the first 30 minutes of the day before checking messages, email, or social media. It lets my brain wake up at its own pace instead of immediately filling it with everyone else’s thoughts, problems, and opinions.

4. Eating at least one meal a day without a screen
I really think everyone could benefit from this, especially at lunchtime. After a full morning of work, messages, and information, lunch is the perfect chance to give your brain a much-needed break.

5. Doing chores in silence
Dishes, laundry, tidying up. No podcast, no album, no phone call. Once I get past the first few restless minutes, my mind starts wandering into places it rarely gets the chance to go.

As you can see, these are pretty simple changes.

But my goodness, they make my brain feel a whole lot better.
— Colby"

😴 : Is Your Pillow Helping Your Neck... or Hurting It?

🔷 Many people think neck pain means they need a new pillow. Sometimes that's true—but what's more important is whether your pillow keeps your neck in a neutral position.

➡️ 𝙃𝙚𝙧𝙚'𝙨 𝙬𝙝𝙖𝙩 𝙩𝙤 𝙡𝙤𝙤𝙠 𝙛𝙤𝙧:

✅ 𝗕𝗮𝗰𝗸 𝘀𝗹𝗲𝗲𝗽𝗲𝗿𝘀:

Choose a pillow with medium support that maintains the natural curve of your neck without pushing your head too far forward.

✅ 𝗦𝗶𝗱𝗲 𝘀𝗹𝗲𝗲𝗽𝗲𝗿𝘀:

Your pillow should be thick enough to fill the space between your shoulder and your head, keeping your neck with the rest of your spine.

✅ 𝗦𝘁𝗼𝗺𝗮𝗰𝗵 𝘀𝗹𝗲𝗲𝗽𝗲𝗿𝘀:

This position places the most stress on the neck. If possible, try transitioning to your side or back. If you sleep on your stomach, use a very thin pillow or no pillow under your head.

🚫 ​̲𝙎​̲𝙞​̲𝙜​̲𝙣​̲𝙨​̲ ​̲𝙮​̲𝙤​̲𝙪​̲𝙧​̲ ​̲𝙥​̲𝙞​̲𝙡​̲𝙡​̲𝙤​̲𝙬​̲ ​̲𝙞​̲𝙨​̲𝙣​̲'​̲𝙩​̲ ​̲𝙧​̲𝙞​̲𝙜​̲𝙝​̲𝙩​̲ ​̲𝙛​̲𝙤​̲𝙧​̲ ​̲𝙮​̲𝙤​̲𝙪​̲:

• You wake up with neck pain or stiffness.
• You frequently fold or bunch up your pillow.
• Your head tilts up or down instead of staying level with your spine.
• You wake up with headaches or shoulder tension.

💡 Remember: The "best" pillow isn't the most expensive one—it's the one that keeps your neck supported in a comfortable, neutral position throughout the night.

➡️ If you wake up with neck pain every morning, it may not just be your pillow. Your sleeping position, mattress, and the health of your neck all play a role.

➡️ 𝗪𝗵𝗮𝘁 𝗽𝗼𝘀𝗶𝘁𝗶𝗼𝗻 𝗱𝗼 𝘆𝗼𝘂 𝘀𝗹𝗲𝗲𝗽 𝗶𝗻 𝗺𝗼𝘀𝘁 𝗼𝗳𝘁𝗲𝗻: 𝗯𝗮𝗰𝗸, 𝘀𝗶𝗱𝗲, 𝗼𝗿 𝘀𝘁𝗼𝗺𝗮𝗰𝗵?

HealthySleep Chiropractic SportsChiropractic 361Clinic

🎉 Wishing you all a wonderful CIVIC HOLIDAY and long weekend!

🎉 We are CLOSED both today Mon. Aug 3 and Tues. Aug 4th.

🎉 We will re-open on Wed. Aug 4 with massage 💆🏽‍♂️ therapy services with Michelle.

🎉 Dr. Lopes will be back in action this Thurs. Aug 5 along with Michelle.

➡️ Send us a DM or book online [Link 🔗 in bio].

💪🏾: Today is July 31st, the last day of the month, and we would like to encourage you to FINISH JULY STRONGER THAN YOU STARTED!

▶️ You don't need a perfect month to make progress.

▶️ Every workout completed. Every rehab exercise done. Every healthy choice. Every time you showed up - even when you didn't feel like it - it all counts!

▶️ Progress isn't about perfection. It's about consistency.

▶️ As July comes to an end, celebrate how far you've come, then carry that momentum into August.


💪🏾What's one win you're proud of this month?

➡️ What you focus on grows. 🌱

🔷 Your mind is always paying attention to something.

🔷 If you constantly focus on obstacles, you'll notice more obstacles. If you focus on opportunities, gratitude, growth, and progress, you'll begin to notice those too.

🔷 Where you direct your attention influences how you respond to what's in front of you.

➡️ Today, ask yourself:

✨ What am I feeding my mind?

✨ What deserves more of my energy?

✨ What do I want to notice more of?

🔷 Choose your focus with intention—because it shapes the way you experience the world.

💬 What is one thing you're choosing to focus on today?

: Going to the gym, reaching out to friends, drinking more water, going to sleep early - all of these may have been your new year's resolutions or goals. Accomplishing what you have set your heart on mainly comes down to having SELF DISCIPLINE!

➡️ If you're having trouble sticking to what you set your mind to, it mainly comes down to small gestures that create a long-lasting mental impact.

💪🏽 Self-discipline is a personal boundary.

💪🏽 We don't have to do everything all at once. Focusing on one thing at a time is best. Get a strong grasp on how one thing feels before moving on to another thing.

💪🏽Get good at one thing and then add on something else.

🟢For example, you can decide that "I am committing to a single practice for a set period of 45 days." For example, during these 45 days, I will call at least one person each day instead of texting, as I want to build deeper connections.

🟢Or another example, when it comes to disconnecting could be "I will put myself on a consistent schedule and protect that time." For instance, I will activate Do Not Disturb on my phone starting at 7 p.m. on Monday, Tuesday, and Thursday evenings.

💪🏽 Take your time with yourself. Stick to one simple thing and then build on that with time. Sticking to the one thing over time will prove to yourself that you do have the discipline to trust that you'll get things done.

➡️ 𝗪𝗵𝗮𝘁 𝗶𝘀 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁𝗹𝘆?

: If you've experience an ankle sprain before, most likely that happened on the outside (lateral) side of your ankle. But, did you know you can also experience a sprain to the inside (medial) side of your ankle called a MEDIAL (DELTOID) LIGAMENT SPRAIN? Let's learn!

➡️ 𝗪𝗛𝗔𝗧 𝗜𝗦 𝗔 𝗗𝗘𝗟𝗧𝗢𝗜𝗗 𝗟𝗜𝗚𝗔𝗠𝗘𝗡𝗧?

▪ The deltoid or medial ligament is a strong band of connective tissue that helps stabilize your inner ankle.

▪ It is a group of 4 ligaments (the medial collateral ligaments) that makes up the deltoid ligament. Medial refers to the inside of your ankle. Deltoid means triangle-shaped.

➡️ 𝗪𝗛𝗔𝗧 𝗗𝗢𝗘𝗦 𝗧𝗛𝗘 𝗗𝗘𝗟𝗧𝗢𝗜𝗗 𝗟𝗜𝗚𝗔𝗠𝗘𝗡𝗧 𝗗𝗢?

▪ The deltoid ligament is an important part of your ankle’s structure. It connects and holds together several bones in your foot and ankle.

▪ This ligament helps prevent you from over-rotating your foot or rolling your ankle inward. It acts as a counterbalance to the lateral ligaments on the outside of your ankle.

➡️ 𝗪𝗛𝗘𝗥𝗘 𝗜𝗦 𝗧𝗛𝗘 𝗗𝗘𝗟𝗧𝗢𝗜𝗗 𝗟𝗜𝗚𝗔𝗠𝗘𝗡𝗧?

▪ It consists of two layers of tissue — one deep in your ankle, the other more superficial (closer to the surface). Together they provide strength and stability to your ankle joint.

▪ The deltoid ligament is the main ligament on the inner ankle. It attaches to bones of your leg, foot and ankle, including: Medial malleolus (he bony bump on the inside of your ankle), Tibia, Navicular, Calcaneus and Talus.

➡️𝗖𝗔𝗨𝗦𝗘𝗦 𝗢𝗙 𝗗𝗘𝗟𝗧𝗢𝗜𝗗 𝗟𝗜𝗚𝗔𝗠𝗘𝗡𝗧 𝗦𝗣𝗥𝗔𝗜𝗡

▪ A sprain of the deltoid ligament results from rolling your ankle inward (pronation).

▪ Deltoid ligament sprains are an uncommon type of ankle sprain. The medial ligament is stronger than the lateral ligaments. This strength makes it less likely to strain or tear. Deltoid ligament sprains account for only about 15% of ankle sprains.

▪ Most injuries to the deltoid ligament result from a direct impact to your ankle.

➡️ 𝗦𝗬𝗠𝗣𝗧𝗢𝗠𝗦 𝗢𝗙 𝗔 𝗗𝗘𝗟𝗧𝗢𝗜𝗗 𝗟𝗜𝗚𝗔𝗠𝗘𝗡𝗧 𝗦𝗣𝗥𝗔𝗜𝗡

▪ Pain and tenderness on the inner side of the ankle.
▪ Swelling and bruising around the inner ankle and heel.
▪ Trouble walking or putting weight on the foot.

🛑 If you've experienced an inner/outer ankle sprain and not sure what to do, send us a DM at 361 and we can help you out!

: Life has a funny way of throwing obstacles in our path...

▪ Sometimes it's an injury.

▪ Sometimes it's a change in plans.

▪ Sometimes it's a car that decides it's had enough.

🌊The obstacle itself isn't what defines us. It's how we respond.

🌊𝙒𝙚 𝙘𝙖𝙣 𝙛𝙞𝙜𝙝𝙩 𝙚𝙫𝙚𝙧𝙮 𝙬𝙖𝙫𝙚, 𝙤𝙧 𝙬𝙚 𝙘𝙖𝙣 𝙡𝙚𝙖𝙧𝙣 𝙩𝙤 𝙧𝙞𝙙𝙚 𝙞𝙩.

🌊Every setback is an opportunity to pause, adapt, and find another way forward. It may not be the path we planned, but it can still lead somewhere meaningful.


➡️𝑾𝒉𝒂𝒕𝒆𝒗𝒆𝒓 𝒘𝒂𝒗𝒆 𝒚𝒐𝒖'𝒓𝒆 𝒓𝒊𝒅𝒊𝒏𝒈 𝒓𝒊𝒈𝒉𝒕 𝒏𝒐𝒘, 𝒓𝒆𝒎𝒆𝒎𝒃𝒆𝒓:

🔹 Breathe.
🔹Adjust.
🔹 Keep your balance.
🔹 Trust that calmer waters are ahead.

🌊Sometimes resilience isn't about pushing harder—it's about learning how to move with life's currents instead of against them.

🌊Keep showing up. Keep paddling. Keep believing that smoother water is ahead.

🌊 𝙊𝙣𝙚 𝙬𝙖𝙫𝙚 𝙖𝙩 𝙖 𝙩𝙞𝙢𝙚.