Winter often comes with its challenges—cold weather, shorter days, and the increased risk of illness. But with a few smart strategies, you can boost your immune system strong and your energy levels high. Here’s how to prioritize your health this season:
Winter is the perfect time to enjoy nutrient-packed produce like sweet potatoes, squash, kale, and citrus fruits. These foods are rich in vitamins A and C, which are essential for supporting your immune system. Incorporate them into hearty soups, smoothies, or roasted vegetable dishes for a delicious health boost.
It’s easy to forget to drink water during winter, but staying hydrated is crucial for overall health. If cold water doesn’t appeal to you, opt for warm herbal teas or hot water with lemon to stay hydrated and soothe your body.
With less sunlight during winter, many people experience a drop in vitamin D levels, which can impact mood and immunity. Include foods like salmon, fortified milk, and eggs in your diet, or consider a supplement (after consulting your doctor).
Exercise is a natural immune booster, helping your body fight off illness and maintain energy levels. Activities like yoga, brisk walking, or light strength training are perfect for staying active without overexerting yourself. Remember to listen to your body and avoid overtraining, as it can weaken your immune system.
Chronic stress can take a toll on your immune system. Take time for yourself by meditating, journaling, or engaging in hobbies that bring you joy. Even a few minutes of mindfulness each day can make a big difference.
Sleep is when your body repairs and regenerates, making it essential for immune health. Aim for 7-9 hours of quality sleep each night, and establish a calming bedtime routine to help you wind down.
By incorporating these tips into your daily routine, you’ll set yourself up for a healthier, happier winter season. Stay well, stay active, and enjoy all the cozy moments this time of year has to offer!
Winter can make staying active a challenge, especially when the cold weather and shorter days make outdoor activities less appealing. But that doesn’t mean you have to put your fitness goals on hold. Oklahoma offers plenty of indoor fitness options to help you stay on track no matter how chilly it gets. Here’s how you can keep moving:
Yoga is a great way to stay active, improve flexibility, and manage stress during the colder months. Oklahoma City and surrounding areas like Edmond and Norman are home to fantastic yoga studios offering a variety of classes, from beginner-friendly sessions to hot yoga. Yoga not only warms you up but also helps you stay centered during the hustle of winter.
Swimming isn’t just a summer sport! Many gyms and community centers in Oklahoma have indoor pools, offering you a full-body workout without stepping into the cold. Swimming builds endurance, tones muscles, and improves cardiovascular health, making it a fantastic winter exercise.
Sometimes, the best way to stay active is to skip the commute and work out at home. Apps like Daily Workouts Fitness Coach or YouTube channels like Yoga With Adriene offer easy-to-follow routines that require minimal equipment. Whether it’s a quick 15-minute session or a full workout, you can stay consistent without leaving your living room.
Looking for something adventurous? Indoor climbing gyms provide a challenging and exciting way to build strength, coordination, and endurance. Plus, it’s a fun activity to try with friends or family.
Add some rhythm to your routine with dance fitness classes like Zumba, hip-hop, or even ballroom dancing. Dancing is a fantastic cardio workout that doesn’t feel like exercise because it’s so much fun!
Winter doesn’t have to slow you down. By exploring these indoor fitness options, you’ll stay active, warm, and motivated all season long.
Gallion Sports & Nutrition is more than just a supplement store; it’s a local, family-owned business passionate about helping its community achieve their health and fitness goals. With two locations in Edmond and Norman, Gallion offers expert guidance and a welcoming atmosphere where everyone, from beginners to seasoned athletes, can find the products and services they need to succeed.
One of Gallion’s standout services is their free InBody scans, available at both locations. This cutting-edge technology provides a detailed analysis of your body composition, allowing you to track essential metrics such as muscle mass, body fat percentage, and hydration levels. Whether you’re focused on weight loss, muscle gain, or overall wellness, these scans provide the insights needed to adjust your fitness and nutrition plans for optimal results.
But Gallion goes beyond body composition analysis—they also make delicious protein smoothies in-house. These smoothies are packed with high-quality protein and natural ingredients, making them the perfect post-workout recovery drink or healthy snack. With a variety of flavors to choose from, there’s something for every palate, ensuring your body gets the nutrients it needs to stay energized and perform at its best.
Gallion is committed to helping their customers achieve their unique goals, offering a comprehensive range of vitamins, supplements, and meal options. Whether you’re looking to lose body fat, gain muscle mass, recover from joint issues, or simply improve your overall health, their knowledgeable team will guide you to the products that are best suited for your needs. They pride themselves on providing personalized recommendations that deliver real results, making sure every customer feels supported.
At Gallion, community is at the heart of everything they do. Their tagline, “Stronger Together,” reflects their commitment to not only helping individuals but also bringing people together through fitness and wellness. You’ll frequently find Gallion hosting pop-up events around the metro, where like-minded individuals can connect, share their health journeys, and get advice from the Gallion team. These events are fun, informative, and a great way to stay involved with the local fitness community.
As a thank-you to those who serve the community, Gallion offers a 15% discount to students, teachers, military personnel, veterans, police officers, firefighters, and first responders. This discount is just one way they show their appreciation and commitment to giving back.
Staying in the loop with Gallion is easy—by following them on social media and signing up for exclusive text alerts, you’ll receive updates on special promotions, pop-up events, and discounts. Signing up for these alerts gives you access to free offers and keeps you informed about the latest products and services, so you never miss out.
Whether you’re a fitness enthusiast or just starting your health journey, Gallion Sports & Nutrition is your trusted partner. Visit one of their two locations in Edmond or Norman for a free InBody scan, enjoy a refreshing protein smoothie, and explore their wide selection of supplements and wellness products. Don’t forget to sign up for text alerts and follow them on social media to stay connected with the latest deals and events. At Gallion, you’re never alone in your fitness journey—because we’re all stronger together.
Edmond:
15220 N Western Ave Suite G, Edmond, OK 73013
(405) 216-3267
Norman:
2228 W Main St, Norman, OK 73069
(405) 877-5753
Website: https://gallionsportsnutrition.com/
Instagram: @gallionsportsnutrition
In the intricate tapestry of a woman’s life, health often takes center stage, weaving through the seasons of change, challenges, and triumphs. Dr. Ronni Farris, a dedicated physician specializing in women’s health, understands this journey intimately. With a commitment to ensuring that every patient feels seen, heard, and cared for, Dr. Farris and her team provide a comprehensive suite of services designed to meet the unique needs of women at every stage of life.
Dr. Farris offers an array of services designed to support women’s health holistically, ensuring that each patient receives individualized attention:
Dr. Ronni Farris’s dedication to women’s health transcends traditional care; it’s about fostering a partnership with her patients. By prioritizing open communication and offering tailored solutions, she empowers women to take charge of their health. For more information about Dr. Ronni Farris and the comprehensive services she offers, visit her website at ronnifarrismd.com or call her office at (405) 896-8730.
As winter approaches and routines get busier, staying committed to your fitness goals can be challenging. That’s why we’ve identified the top fitness trends to keep you moving. These innovative modalities are designed to keep your routine fresh while delivering maximum impact in less time—perfect for maintaining your health and wellness goals through the colder months and into the new year.
High-Intensity Interval Training (HIIT) remains a powerhouse for burning calories and building endurance, but with the added element of heart rate monitoring, you get real-time feedback on how hard your body is working. This approach takes HIIT to the next level by personalizing your workout intensity, helping you achieve faster results. Perfect for anyone looking to break a sweat in short, effective bursts without spending hours in the gym.
Why just work out when you can detox while you’re at it? Infrared heat-based workouts are gaining popularity for their ability to increase calorie burn, improve circulation, and promote detoxification—all while you work out. The heat creates a sauna-like effect, pushing your body to work harder and recover faster. A unique option for those wanting a workout with extra health benefits.
Functional training is all about preparing your body for real-life movements and challenges. By incorporating elements that train strength, balance, and coordination, you’re not just building muscles—you’re becoming more capable in everyday activities. Add in a mental toughness component, and you’ve got a workout that’s as much about pushing mental boundaries as physical ones.
Cutting-edge technology like EMS engages deeper muscle fibers than traditional strength training, allowing for a full-body workout in just 20 minutes. It’s a game-changer for those with tight schedules or anyone seeking an efficient way to tone muscles without spending hours lifting weights.
Hotworx Moore
Website: https://www.hotworx.net/studio/moore-telephone-rd
Instagram: @hotworxmooretelephonerd
Phone: (405) 808-3440
Orange Theory Moore
Website: https://www.orangetheory.com
Instagram: @otfmoore
Phone: (405) 703-5259
Body20 Nichols Hills
Website: https://www.body20.com
Instagram: @body20nicholshills
(405) 653-9260
As health and wellness trends continue to evolve, new methods for recovery are gaining popularity, especially in the Oklahoma City area. One of the most talked-about therapies is cryotherapy, which has been praised for its potential benefits in muscle recovery, pain relief, and overall well-being. But cryotherapy is just one of many recovery trends making waves in OKC. In this article, we’ll explore cryotherapy and other innovative recovery methods that are helping locals stay healthy, fit, and energized.
Cryotherapy is a therapeutic technique that involves exposing the body to extremely cold temperatures for a short period, typically 2-3 minutes. This cold exposure helps reduce inflammation, accelerate muscle recovery, and promote healing. Cryotherapy is widely used by athletes to speed up recovery after intense workouts, but it’s also gaining traction among those looking for general wellness benefits, such as improved skin tone and mood.
During a cryotherapy session, you’ll stand or lie inside a chamber or booth that cools the air to temperatures as low as -200°F. The cold stimulates your body’s natural healing processes by increasing blood flow and reducing inflammation. This process can help with muscle soreness, joint pain, and even improve circulation. Many OKC wellness centers now offer cryotherapy as a treatment option, including Cryo Me and other local spots, allowing residents to experience the benefits firsthand.
Recovery therapies like cryotherapy, infrared saunas, and massage therapy offer a range of physical and mental health benefits. Not only do they help reduce muscle soreness and speed up recovery, but they also promote relaxation, enhance sleep, and improve overall wellness. These therapies can help individuals recover from intense workouts, chronic pain, or daily stress, allowing them to feel their best and maintain a healthy lifestyle.
If you’re interested in trying cryotherapy or other recovery treatments, there are several wellness centers and spas in Oklahoma City that offer these services. Some popular options include:
Cryotherapy and other recovery trends are transforming the way people in Oklahoma City approach health and wellness. Whether you’re an athlete, fitness enthusiast, or someone looking to improve your overall well-being, these recovery treatments can help you feel rejuvenated and energized. Explore the benefits of cryotherapy, infrared saunas, massage therapy, and more, and see how they can enhance your recovery and wellness journey.
For more information on the latest health trends in OKC, visit Fit City Magazine’s latest articles!
Seasonal Affective Disorder (SAD) can make the colder months challenging, leaving you feeling sluggish, unmotivated, and down. As the days grow shorter, many people experience a dip in energy and mood. If you’re looking for effective ways to cope with Seasonal Affective Disorder, you’re not alone, and there are actionable steps you can take to feel better.
SAD is a type of depression linked to seasonal changes, typically beginning in the late fall and continuing into the winter months. It’s believed to be caused by reduced sunlight, which disrupts your body’s internal clock and affects serotonin and melatonin levels. Common symptoms include fatigue, difficulty concentrating, feelings of sadness, and changes in sleep or appetite.
Exposure to natural light can improve your mood and energy levels. Spend time outdoors during daylight hours, even if it’s just for a short walk. Open your blinds to let in sunlight and sit near windows when indoors. In Oklahoma, take advantage of sunny winter days by visiting local parks or trails.
Light therapy is one of the most effective treatments for Seasonal Affective Disorder. It involves sitting in front of a lightbox that mimics natural sunlight for 20-30 minutes each morning. Many people report significant improvements in their mood and energy levels after consistent use.
Exercise is a natural mood booster and can help alleviate symptoms of SAD. Incorporate physical activity into your routine, whether it’s a yoga class, a home workout, or a trip to the gym. Staying active not only improves mental health but also helps combat winter sluggishness.
What you eat can impact how you feel. Focus on a balanced diet rich in whole grains, lean proteins, fruits, and vegetables. Foods high in omega-3 fatty acids, like salmon and walnuts, are particularly beneficial for brain health and mood regulation. Avoid excessive sugar and refined carbs, which can lead to energy crashes.
SAD often disrupts sleep patterns, making it important to stick to a consistent sleep schedule. Aim for 7-9 hours of quality sleep each night. Create a calming bedtime routine, limit screen time before bed, and keep your sleep environment dark and cool.
Social isolation can worsen feelings of depression, so prioritize staying connected with friends and family. Attend local events, join a club, or simply schedule regular catch-ups with loved ones. Oklahoma’s vibrant community offers plenty of opportunities to stay engaged and connected.
If your symptoms persist or significantly interfere with your daily life, don’t hesitate to reach out to a mental health professional. Therapy, counseling, or medication may be recommended as part of your treatment plan.
Coping with Seasonal Affective Disorder is possible with the right strategies and support. By incorporating sunlight, exercise, healthy habits, and social connections into your routine, you can navigate the colder months with greater ease. Remember, you’re not alone, and help is always available if you need it.
For more tips on staying healthy and thriving year-round, visit Fit City Magazine’s latest articles!
Winter in Oklahoma brings chilly temperatures and shorter days, making it tempting to stay indoors and skip workouts. However, learning how to stay active and healthy during Oklahoma winters is essential for maintaining your physical and mental well-being. With a little creativity and planning, you can keep moving and thriving throughout the winter season.
Don’t let cooler temperatures keep you inside! Oklahoma winters are often mild enough to enjoy outdoor activities like brisk walks, hiking, or even biking. Bundle up with layers and hit the trails at places like Lake Hefner or Martin Park Nature Center. Outdoor exercise not only keeps you fit but also boosts your mood by increasing exposure to natural sunlight.
If the weather turns too cold, take advantage of indoor fitness facilities in Oklahoma. Many local gyms and fitness studios offer a variety of classes, from yoga to spin to HIIT workouts. Check out popular spots like Stretch Zone or Hotworx to try something new while staying active.
Staying active doesn’t require a gym membership. Invest in simple equipment like resistance bands, dumbbells, or a yoga mat to create your own home workout space. There are countless free online resources and apps offering guided workouts for all fitness levels.
It’s easy to forget to drink water in the winter, but hydration is just as important now as it is in the summer. Incorporate nutrient-rich, seasonal foods like sweet potatoes, citrus fruits, and leafy greens into your diet to fuel your body. Cooking hearty, healthy soups is a great way to stay warm and eat well.
Stay connected to the community by participating in winter-themed fitness events in Oklahoma. From fun runs to group yoga sessions, these events can keep you motivated and moving all season long. Keep an eye out for charity 5Ks or fitness challenges happening in your area.
Winter can bring about feelings of sluggishness or even Seasonal Affective Disorder (SAD). Combat this by incorporating mindfulness practices into your routine, such as meditation or journaling. Exercise also plays a crucial role in reducing stress and boosting mental clarity during the colder months.
The right gear can make all the difference in staying active during Oklahoma winters. Invest in moisture-wicking layers, insulated jackets, and proper footwear to stay comfortable and safe during outdoor workouts.
Staying active and healthy during Oklahoma winters is achievable with a mix of outdoor adventures, indoor options, and mindful wellness habits. Whether you’re hiking a local trail, sweating it out in a fitness class, or enjoying a homemade meal, small efforts can make a big difference in your winter health journey.
For more tips on living your healthiest life in Oklahoma, check out Fit City Magazine’s latest articles!
As the healthcare landscape continues to evolve, many physicians and wellness practitioners are seeking innovative strategies to grow their practices while maintaining quality patient care. Two industry experts, Dr. Brian Hughes, owner of Curis Edmond, and Jamie Spann, founder of Business Savvy Physician, share their insights on overcoming the unique challenges of expanding a medical or wellness practice in today’s market.
“The healthcare landscape has changed significantly in recent years,” says Dr. Brian Hughes. “Telehealth, AI, EHR, and wearable medical devices like rings and CGMs [continuous glucose monitors] have placed a wealth of information at both practitioners’ and patients’ fingertips. This has created incredible opportunities for growth, but only for those who can bridge the gap between information and practical application.”
Hughes emphasizes that the future of healthcare lies in wellness care and preventative medicine. “The more knowledge people have, the clearer they are about taking control of their own health. Medical practices that embrace this shift toward wellness care, while guiding patients effectively through the noise of information, will be the ones to thrive.”
Jamie Spann echoes this sentiment, noting that more physicians are leaving hospital employment and returning to private practice. “Physicians are realizing they don’t want to be constrained by the limitations of hospital systems. At Business Savvy Physician, we’ve helped many doctors establish their own practices where they can increase their revenue, offer more personalized care, and regain control over their schedules.”
When it comes to expanding a practice, both Hughes and Spann agree that growth can often come with overwhelming challenges. Hughes explains, “One of the biggest issues I see is advancing too quickly—adding new services or technologies before mastering the foundations. It’s easy to get caught up in the latest trends, but a practice grows best when built on solid, efficient systems.”
Spann identifies rapid growth as a major concern for her clients as well. “As practices grow, the systems that worked for a smaller team become inefficient. You have to pivot and scale your processes—whether it’s in HR, patient management, or workflow optimization—or you risk overwhelming yourself and your staff,” she says.
When it comes to expanding a practice, both Hughes and Spann agree that growth can often come with overwhelming challenges. Hughes explains, “One of the biggest issues I see is advancing too quickly—adding new services or technologies before mastering the foundations. It’s easy to get caught up in the latest trends, but a practice grows best when built on solid, efficient systems.”
Spann identifies rapid growth as a major concern for her clients as well. “As practices grow, the systems that worked for a smaller team become inefficient. You have to pivot and scale your processes—whether it’s in HR, patient management, or workflow optimization—or you risk overwhelming yourself and your staff,” she says.
Technology has become a key player in practice growth, both in terms of business operations and clinical advancements. Spann highlights the use of AI as a game-changer for streamlining patient communication and managing administrative tasks.
“We use AI to automate responses and assist with patient inquiries, freeing up physicians’ time to focus on patient care. It’s amazing how much more efficient a practice can be with the right technology in place.”
Hughes adds, “Technology in medical and wellness businesses is revolutionizing how we track patient progress and communicate in real time. Whether it’s through EHR systems, lab results, or imaging, the ability to measure outcomes accurately and efficiently has changed the game for practitioners.”
For physicians considering hiring a business coach, Spann stresses the importance of finding someone who understands the intricacies of healthcare. “Healthcare is a specialized industry, and a generic business approach won’t cut it. Look for a coach who understands both the clinical and business sides of running a practice. We focus on helping physicians implement systems that allow them to prioritize patient care without sacrificing profitability.”
Hughes’ advice is to stay clear on your mission. “The clarity of your outcome will drive your actions. Early on, I was more reactive—just trying to keep up with everything. But clarity allows you to respond to the right opportunities and focus on what will truly grow your practice.”
Both experts agree that maintaining a strong team and a positive workplace culture is essential for sustainable growth. “Leadership is key,” says Hughes. “Your job as a leader is to empower others to achieve their role in the mission. When you have the right people in the right roles and they’re aligned with your vision, the complexities of growth become just part of the process.”
Spann adds, “Clear communication is critical. As your practice grows, you need to keep your staff informed and make them feel valued. When your team is happy and engaged, they will work hard for you and contribute to the success of your practice.”
Looking to transform your medical practice with expert guidance? Dr. Brian Hughes at Curis Edmond and Jamie Spann from Business Savvy Physician offer the expertise to enhance patient care, streamline operations and guide your practice toward sustainable growth.
Jamie Spann
Phone: (405) 642-0111
https://businesssavvyphysician.com/
Brian Hughes
Phone: (405) 726-8500
https://www.drhughesoffice.com/
Winter sports like skiing, snowboarding, and ice skating are exciting and popular during the colder months. However, they also carry a higher risk of injury, particularly to the hand, wrist, and elbow. Dr. Robert Unsell, an orthopedic hand surgeon in Oklahoma City, offers valuable insights on how to prevent and treat these injuries to keep you active all winter long.
Common Winter Sports Injuries to the Upper Extremities
Winter sports often involve falls and high-impact activities, increasing the likelihood of
injuries to the hand and upper extremities. The most common injuries include:
Treatment Options for Upper Extremity Injuries
If you experience a hand, wrist, or elbow injury, it’s important to seek medical attention
promptly. Dr. Robert Unsell specializes in treating upper extremity injuries using both
surgical and non-surgical methods. His approach is tailored to each patient, depending
on the severity and type of injury.
By taking the right precautions and knowing what to do in case of injury, you can enjoy
your favorite winter sports without the fear of long-term damage. Should an injury occur,
Dr. Robert Unsell and his team are here to help you get back to your active lifestyle with
comprehensive, expert care.
For more information or to schedule a consultation, contact:
Dr. Robert Unsell, MD
Orthopedic Hand Surgeon
PHONE: 405.692.3748
EMAIL: darcyc@okss.com
OUR LOCATION: OSSO SOUTH
10001 S. Western | Suite 101 | Oklahoma City, OK 73139
Stay safe, stay active, and make the most of this winter season!
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