A Back-to-School Message from Donkin Chiropractic

While we’re still in the height of summer fun, planning parents and grandparents are already gearing up for the start of school next month. Shopping lists are filling up with clothes, shoes, backpacks—and, in many cases, electronic devices.

High schoolers may want oversized packs to avoid locker trips…

Two especially important items we see every year? Backpacks & electronics.

Middle schoolers often want bags that reflect their personal style…

And grade schoolers? They usually want their favorite superhero or cartoon character on theirs.

But here’s what matters most to me: How that backpack fits. 

With kids’ bodies growing and developing, it’s critical that their backpacks support good posture, not strain it. 

That’s why I’m offering a complimentary backpack fitting as a public service to our community.

In just 5–10 minutes, I’ll show students (and parents) how to:

• Adjust the backpack for the best fit and support
• Pack it correctly to reduce strain—whether it’s full of books, water bottles, or tech gear
• Use common devices like phones, tablets, and laptops in healthier ways for growing spines

If your student brings in their most-used electronic devices, I’ll include simple, personalized posture and usage tips. 

Appointments are limited—so call now to reserve your spot!

Let’s help your student start the school year with confidence—and a healthy back!

Dr. Donkin 

(402) 488-1500

www.donkinchiropractic.com 

As winter’s chill recedes, we often find ourselves emerging from a season marked by reduced activity and, for some, physical discomforts—what we might call “winter wounds.” These can range from the physical strains of shoveling snow to the mental lethargy induced by shorter days and limited sunlight. However, as spring approaches, it offers a unique opportunity to rejuvenate both body and mind, embodying the vitality symbolized by the term “spring chicken.” 

Spring isn’t just a change in weather—it’s an open invitation to shake off the heaviness and step into renewal. It’s the season of fresh starts, of shedding old limitations, of embracing the vitality and resilience that nature so effortlessly displays. It’s time to become a spring chicken—not just in name, but in energy, movement, and mindset.  

Why a “Spring Chicken”?

 The term comes from early 18th-century farmers who noticed that chickens hatched in spring were stronger, more vibrant, and in higher demand than their older, winter-worn counterparts. Over time, it became a metaphor for youthfulness, agility, and a fresh burst of life.

So how do you shift from winter-worn to spring-strong? Here’s how to turn seasonal fatigue into unstoppable vitality—with real, practical steps that make a difference.

1. Wake Up Your Body with a Spring Reset

Winter often means less movement, tighter muscles, and a sluggish metabolism. Instead of jumping straight into high-intensity workouts, reintroduce movement gradually. Start with dynamic stretching, morning walks, or light bodyweight exercises to wake up dormant muscles. As your body adjusts, increase intensity with outdoor activities like hiking or cycling. Check with your healthcare provider for your unique circumstances if needed.  

2. Breathe in the Season—Literally

Spring can be a form of natural detox. Fresh air, blooming trees, and longer days signal renewal—but only if you take advantage of them. Pay attention to the sensory shifts—the scent of budding flowers, the warmth of the sun. The more you tune in, the more energized and present you’ll feel. If you experience challenges with outdoor spring allergies then you may try standing or sitting in front of a glass window or door in an area where you can feel the sunshine and it’s warmth.

3. Shift into a “Spring Training” Mindset

Cold months create a pattern of conserving energy. Spring is the time to flip that switch and embrace momentum over stagnation.  Stop thinking of exercise as a chore. Instead, make movement a daily, enjoyable experience — bike to work, take post-dinner walks, or join an outdoor class. Even gardening, yard work, or playful activities with children count as functional, metabolism-boosting movement. The key is staying active in ways that feel good so movement becomes a habit, not an obligation.

4. Reinvent Your Daily Rituals

New seasons bring new rhythms—and your habits should reflect that.  Use this time to refresh your routine with small but impactful upgrades. Swap heavy winter meals for lighter, seasonal foods. Replace screen-heavy evenings with sunset walks or wind-down stretching. Keep a journal to track how these small shifts improve your energy and mindset. Spring isn’t just about doing more—it’s about doing better for your well-being.

5. Balance Energy with Rest—Don’t Skip Recovery

More daylight and increased activity can be energizing, but burnout sneaks in when you don’t balance movement with recovery.  Prioritize quality sleep and stress management to sustain your newfound energy. Create an intentional wind-down routine—limit screens before bed, try nighttime stretching, or practice deep breathing. Think of rest as fueling your next day’s vitality, rather than something passive. The best spring chickens? They know when to move and when to recharge. 

The Takeaway: Step into Spring, Stronger Than Before

Winter may have left its mark, but you don’t have to carry it forward. Use this season as a powerful reset—one where movement, mindfulness, and intentional choices fuel your best self. By embracing these shifts, you won’t just feel better—you’ll feel unstoppable.

Step outside. Move with purpose. Breathe in the renewal.

This spring, you’re not just shaking off winter—you’re stepping into something far greater.

Contact Dr. Donkin for personal help in healing winter wounds and shifting smoothly to spring chicken status!

Resolutions fade, but a new lease on life lasts – what will you choose this year? 

Imagine narrowly escaping a serious accident, illness, or life-altering event. The experience can leave you with a profound sense of gratitude and a determination to live differently—to live better. This is what it means to embrace a new lease on life. It’s not about temporary resolutions or fleeting intentions; it’s about deeply committing to life with purpose, care, and the understanding that each moment is a precious gift. 

As we step further into 2025, let’s explore how to approach the year with the mindset of a “new lease on life.” Let’s embrace this chance to live with greater gratitude, clarity, and empowerment while making it our best year yet.

What Is a New Lease on Life? 

Historically, a lease represents an agreement—a promise between parties that sets terms for use, care, and responsibility. Traditionally:

   •      Buildings: A tenant renews a lease to extend time and opportunity in a space.

   •      Vehicles: A lease enables a driver to operate an automobile for personal or business pursuits.

But what if we apply this metaphor to ourselves?

   •      The Mind: The tenant, responsible for decisions, direction, and focus.

   •      The Body: The building, providing structure, mobility, and strength.

A new lease on life is a fresh agreement between the mind and body to work in harmony. It’s a renewed commitment to care for ourselves, acknowledge life’s uncertainty, and live with intentionality. This mindset can emerge from moments of deep gratitude—like narrowly escaping a brush with death—or simply from the awareness that every new year is an opportunity to start fresh.

The Gratitude That Fuels a New Lease on Life

There’s something deeply transformative about facing life’s uncertainty. Whether it’s surviving an illness, avoiding an accident, or overcoming adversity, such moments inspire profound gratitude:

   •      Gratitude for the body’s resilience and ability to heal.

   •      Gratitude for the mind’s strength in navigating challenges.

   •      Gratitude for the opportunity to continue living, growing, and thriving.

This renewed appreciation often brings a desire to “do things right”—to honor the gift of life with choices that reflect care, purpose, and a commitment to living well.

Why a New Lease on Life Outshines Resolutions

While New Year’s resolutions often focus on fixing perceived flaws, a new lease on life is about expanding possibilities:

      1.  Resolutions Are Restrictive

        • Resolutions often feel punitive, like a list of “don’ts” or obligations. 

        • They lack the depth of gratitude and renewal that fuels lasting change.

      2.  A New Lease on Life Is Empowering

        • It’s not about eliminating behaviors; it’s about embracing life’s potential.

        • It fosters curiosity, creativity, and a desire to live fully.

      3.  Resolutions Are Temporary

        • Most resolutions fade because they don’t address underlying values or intentions.

        • A new lease on life creates a holistic, sustainable framework for growth.

      4.  A New Lease Is Transformative

        • It’s not about following a checklist—it’s about shifting your mindset.

        • It turns daily routines into opportunities for renewal, joy, and purpose.

Crafting Your New Lease Agreement for 2025

Just like a legal lease, your personal agreement for 2025 should have:

   •      Joint Commitments: The mind agrees to care for the body, and the body agrees to do its best to support the mind’s aspirations (I could make a funny Chiropractic pun here but I’ll spare your ribs on that lol)  

   •      Accountability: Both parties are responsible for honoring their roles.

   •      Mutual Benefit: A balanced partnership enhances health, productivity, and joy.

Strategies for Living with a New Lease in 2025

1. Start with Deep Gratitude

   •      Reflect on the moments—big or small—that made you grateful for life.

   •      Recognize the privilege of being here, now, with the chance to grow and thrive.

   •      Keep a gratitude journal to remind yourself of life’s gifts.

2. Care for Your Body (The Building/Vehicle)

   •      Movement: Find activities that bring joy, whether it’s walking, hiking, biking, yoga, or dancing etc.

   •      Nutrition: Treat food as fuel and nourishment, not restriction.

   •      Rest: Make sleep a priority, giving your body time to recover and recharge.

3. Honor Your Mind (The Tenant)

   •      Mindfulness: Practice meditation or deep breathing to center yourself.

   •      Creativity: Engage in goal setting, hobbies or projects that inspire you.

   •      Focus: Set boundaries with technology and distractions to protect your mental clarity.

4. Seek Joy and Connection

   •      Adventures: Explore something new—a skill, a place, or a perspective.

   •      Relationships: Spend time with people who uplift and energize you.

   •      Laughter: Find humor in life’s quirks and embrace moments of fun.

5. Embrace Accountability and Reflection

   •      Set regular “check-ins” to evaluate your mind-body agreement.

   •      Adjust your commitments as needed to stay aligned with your goals.

   •      Celebrate progress and acknowledge areas for improvement without judgment.

From a New Lease on Life to a New Lease on Living

While a “new lease on life” often comes from extraordinary moments of renewal, we can take it further—shifting to a new lease on living. This broader perspective emphasizes:

   •      Living fully and intentionally every day.

   •      Seeing challenges as opportunities to grow.

   •      Treating life as a partnership between gratitude and possibility.

Why This Mindset Works

A new lease on living transforms how we approach each moment:

   •      It’s Positive: Focuses on abundance rather than lack.

   •      It’s Sustainable: Encourages lasting habits and values.

   •      It’s Empowering: Aligns your actions with your highest potential.

Conclusion: Make 2025 Your Best Year Yet

This year, honor the gift of life with a renewed sense of gratitude and purpose. Whether you’ve faced adversity or simply recognize the opportunity to start fresh, embrace a new lease on living. Commit to caring for your mind and body, finding joy in the everyday, and approaching each day with intention and enthusiasm.

Let’s make it extraordinary! 

Contact Dr. Donkin if you need help with getting your body ready for the joint commitment with your mind! 

By Scott Donkin

Thanksgiving is often a favorite time for gathering with loved ones, sharing gratitude, and enjoying a feast that often becomes the centerpiece of the celebration. Yet, for many, the joy of the day is followed by a wave of fatigue, lethargy, and that familiar “turkey coma.” This post-meal sluggishness may be as traditional as the turkey itself, but it doesn’t have to be. With a few intentional adjustments, you can transform Thanksgiving into an energizing, fulfilling experience for everyone at the table.

Here are seven positive tips and strategies to help you retire the ‘tired after turkey’ tradition and create a Thanksgiving that’s balanced, joyful, and revitalizing: 

1. Embrace Intentional Eating 

Savor your meal by eating slowly and mindfully. Focus on enjoying the flavors, textures and aromas of the food and pay attention to your body’s early signals of fullness. Starting your meal with smaller portions allows you to truly relish every bite while preventing overeating, which is a key contributor to post-meal lethargy. 

2. Prioritize Nutrient Balance

Turkey gets a lot of attention, but the sides are where balance comes in. Pair the protein-rich turkey with fiber-packed vegetables, healthy fats, and complex carbohydrates. Dishes like roasted Brussels sprouts, sweet potatoes, or quinoa-stuffed squash can help stabilize blood sugar levels and prevent energy crashes.

3. Stay Hydrated 

It’s easy to overlook hydration amidst the festivities, but water is your best ally in combating fatigue. Dehydration can amplify tiredness, so drink plenty of water throughout the day. Consider infusing your water with lemon, mint, or cucumber for a refreshing twist.

4. Take Movement Breaks

Integrate light physical activity into your Thanksgiving traditions. A morning family walk, a game of touch football, or even a post-meal stroll can boost circulation, aid digestion, and keep energy levels up. Movement also creates wonderful opportunities for connection and conversation.

5. Rethink the Heavy Dishes

Modify traditional recipes to lighten the calorie load without sacrificing flavor. For instance, use Greek or plant-based yogurt instead of heavy cream in mashed potatoes or try a honey glaze instead of marshmallows on sweet potatoes. Offering a variety of lighter options allows everyone to feel satisfied but not weighed down. 

6. Create Moments for Gratitude and Relaxation 

Thanksgiving isn’t just about the meal; it’s also about togetherness and reflection. Include a moment of collective gratitude before or after the meal, or offer a quiet space for guests to relax. Gentle practices like deep breathing or a brief mindfulness exercise can help calm the nervous system and keep the day enjoyable rather than overwhelming. 

7. End the Day with a Light Dessert and Herbal Tea 

Instead of loading up on heavy, sugar-filled desserts, offer a selection of lighter treats like fruit crisps, dark chocolate, or baked apples. Pair them with soothing herbal teas like chamomile or peppermint, which aid digestion and promote relaxation without the crash of coffee or sugary beverages. 

By incorporating these strategies into your Thanksgiving, you may elevate the experience from a day of indulgence and exhaustion to one of celebration, connection, and rejuvenation. This year, retire the tired after turkey tradition, and create a holiday that leaves everyone feeling lighter, brighter, and more grateful than ever.

Here’s to a Thanksgiving that nourishes not just the body, but the heart and spirit, too!

Contact Dr. Donkin for more information about retiring the ‘Tired After Turkey’ tradition or effectively working through the neck and back tension and pain that is often associated with it.  

As September rolls around each year, a familiar feeling begins to creep in for many: a mix of anxiousness, pressure, tension and stress—that I call “September Stress”. This term captures the emotional turbulence often associated with the end of summer and the start of a new school year. Whether you’re a student, parent, teacher, or simply someone attuned to the changing seasons, the transition from the carefree days of summer to the structured routines of fall can bring about a host of uneasy feelings. 

What Causes September Stress?

September is not just about the return to school; it encompasses a broader set of stressors that many experience during this time of year. Here are some of the most common factors:

1. Back-to-School Pressure: The preparation for the new academic year can be overwhelming. Students might have worried about new classes, teachers, or even making friends, while parents may have felt  the strain of shopping for school supplies, activities, coordinating schedules, and managing their children’s anxieties.

2. Early Signs of Autumn: The subtle shift in the weather, with cooler evenings and shorter days, signals the end of summer. For some, this change can trigger a sense of loss or melancholy, as it marks the transition from a season of relaxation to one of increased responsibilities. 

3. Workplace Expectations: For those in the workforce, September often brings a renewed focus on projects and deadlines that may have been postponed during the summer months. The shift from a slower summer pace to a more demanding workload can be jarring.

4. Financial Concerns: The end of summer might have also come with financial stress, as families prepared for the costs associated with the new school year including tuition, extracurricular activities and fall clothing.

5. Unmet Summer Goals: Many people set goals at the beginning of summer—whether it’s taking a vacation, starting a new hobby, or spending more time outdoors. As September arrived, there can be a sense of disappointment if those goals haven’t been fully realized.

6. Social Shifts: Summer often brings a shift in the social calendar with vacations, barbecues, and outdoor gatherings. The return to a more structured routine can lead to feelings of isolation or social pressure as people adjust to new schedules and obligations.

How to Relieve September Stress

While September Stress is a common experience, it doesn’t have to dominate your mindset. There are many positive steps you can take to alleviate these feelings and make a smooth transition into the fall season. Here’s how:

1. Embrace the Change in Seasons: Instead of mourning the end of summer, find joy in the early signs of autumn. Engage in activities you like that celebrate the season like apple picking, hiking in cooler weather or enjoying fall-themed foods.

2. Set Realistic Expectations: It’s important to recognize that not every goal set at the beginning of summer will be achieved. Focus on what you did accomplish, and set new, realistic goals for the fall.

3. Practice Mindful Sitting: Incorporate intentional sitting practices into your daily routine. This can help you stay grounded and reduce stress. Whether it’s through meditation, deep breathing, or simply taking a moment to relax in a comfortable position, mindful sitting can be a powerful tool for managing anxiety.

4. Prioritize Self-Care: Make self-care a priority as you transition into the fall. This could include regular exercise, a balanced diet, adequate sleep and setting aside time for relaxation and hobbies. Remember, taking care of yourself is essential for managing stress.

5. Stay Connected: Maintain your social connections even as schedules shift. Whether through regular phone calls, meet-ups or online gatherings, staying in touch with friends and family can provide much-needed support and a sense of continuity. 

6. Focus on Positivity: Shift your perspective by focusing on the positive aspects of the upcoming season. Look forward to new opportunities, experiences, and the personal growth that comes with embracing change.

7. Engage in Creative Outlets: Channel your feelings into something creative. Whether it’s journaling, painting or playing music, creative activities can be a great way to express emotions and reduce stress.

Moving Forward with Confidence 

Dr. Donkin has noticed with patients that he cares for that September Stress often starts out as August Angst that is not resolved.  The physical manifestation of mental stress is usually tension that develops in the neck, shoulders and back that continues and progresses until the cycle of stress and tension is addressed through dealing with the stress with suggestions in this article as well as taking care of the lingering physical tension, strain and pain.  The Chiropractic care that Dr. Donkin provides can be very effective in relieving the September Stress cycle which is essential so it does not lead into October Overload! 

You can turn this seasonal stress into an opportunity for growth and renewal. Embrace the transition, look forward to the possibilities that the autumn holds, and remember that you have the power to navigate this period with confidence and grace. 

Contact Dr. Donkin for more information about September Stress or effectively working through the neck and back tension and pain that is often associated with it.