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Hope you all had a very happy holiday season! The boys and I had a great time visiting with family and friends. We had some warmer weather down in IL, but as I write this, the weather forecast is predicting a “bomb cyclone” in Land O Lakes the next couple of days. I’ve learned what a polar vortex was since moving here but the term bomb cyclone I had to look up. For those of you who don’t know- there’s a major barometric pressure drop (24 mb at least) which typically results in a large amount of snowfall along with high winds. I figured it was a good time for annual snow shoveling reminders.
For the safest snow removal, begin by making sure you’re properly hydrated and fueled up. Starting to shovel or snow blow when you’re already dehydrated or hungry can lead to feeling weak, dizzy, or tired before you even get started. (Coffee doesn’t count.) Start by drinking some water. You can add electrolytes or trace minerals to your water for an extra boost. Have a quick snack including protein and fat—- a handful of nuts, some eggs, or avocado toast might be a good choice. Next, lightly stretch any overly tight muscles. Specific areas to pay attention to include your neck, shoulders, low back, and hamstrings. A few easy stretches include neck rolls, arm circles, cat cow yoga pose, and a standing hamstring stretch. Next, add light layers of clothing. You don’t want to be sweating while shoveling, but you want to stay warm. I love a wool base layer to stay comfortable and mittens are actually warmer than gloves. Make sure to pick a boot with a good tread. This will help reduce your chances of slipping. If it is icy outside, don’t forget to do the “penguin walk”. Point your toes slightly outward, take short shuffled steps while keeping your knees bent and loose and arms off to your side. If possible, push snow. Don’t lift. The more you can push the snow in front of you, the better off you’ll be. If you do have to stack snow, pick up your shovel and move your feet. Rotating while going to “throw” the snow is when most back injuries will most likely occur. While shoveling, be mindful of your breathing. Take deep breaths, don’t hold your breath while exerting yourself. While shoveling or snow blowing, take frequent breaks. Pushing through discomfort and rushing is never a good idea. Our bodies need time to rest and rehydrate. If you ask Marshall his opinion, when you’re done shoveling, make a snow Angel! Not only is this fun, but it will make you smile too. Wishing you and your family a happy, healthy, winter season!
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The holiday season has a way of speeding up life. Between shopping, school concerts, community events, and the familiar Northwoods scramble to beat the next snowstorm, December can leave even the most organized families feeling stretched thin. While it’s a time meant for joy, gratitude, and togetherness it often becomes a season of stress, skipped routines, and overindulgence. Staying healthy during the holidays doesn’t have to be complicated. Some of the best wellness practices are found in slowing down and returning to the simple intentional choices that make us feel grounded.
This year, our family decided to take on a project together by making homemade vanilla for our relatives. It wasn’t rushed, it wasn’t fancy, and it didn’t come from a store shelf. We spent time together splitting vanilla beans, filling bottles, and laughing about who made the biggest mess. It was simple, but it was ours.Twice a week we have to remember to pause, take out the bottles and give them a shake. Sometimes we remember and I’m not going to lie, there’s been a couple weeks the bottles were only shaken once. And that process reminded me of something important: wellness isn’t always about big routines, perfect meal plans, or intense workouts. Sometimes it’s about slowing down long enough to enjoy being with the people who matter most. Activities like cooking, crafting, and creating something together actually lower stress, encourage mindfulness, and help shift your body out of “go-go-go” mode. Sharing something homemade becomes more than a gift, it becomes a memory. Speaking of shaking, movement matters even during the busy season. It’s easy to let exercise slide when schedules fill up, but this is when our bodies need movement the most. Cold weather tightens muscles, holiday travel disrupts routines, and long hours cooking, cleaning, or driving can leave joints stiff and sore. Movement doesn’t have to mean a full intense workout. Some things to try: 20-minute family walk after dinner. A few minutes of mobility when you wake up. Shoveling snow in smaller intervals. Stretching on a yoga mat while watching Christmas movies. These small bursts of activity keep the body loose, energized, and less stressed. In case you’re wondering, stress is not a seasonal requirement. We often treat holiday stress as something that “just happens,” but much of it comes from taking on more than we need to. Give yourself permission to simplify. Maybe that means reducing travel, choosing fewer but more meaningful events, or letting go of the pressure to have every detail perfect. Your nervous system will thank you. Your sleep, immune system, and mood will oftentimes improve as well. Balancing stress also goes hand in hand with balancing holiday treats. Holiday treats absolutely have their place (and should be enjoyed!), but it’s important to balance them with nutrient-dense foods. This helps you feel better and recover faster from big days of celebration. A few easy tips: Include a protein source with each meal. Add winter vegetables like roasted squash, carrots, and brussel sprouts to your plate. Drink more water than you think you need - winter air is dry! These small choices keep inflammation down and energy up. At the end of the day, health isn’t only physical, it’s emotional, relational, and rooted in community. Whether it’s sharing a homemade gift like vanilla, writing a heartfelt note, checking on a neighbor, or simply spending unhurried time with loved ones, these are the moments that create real wellness. I’d like to wish you and your family a joyful, healthy, and peaceful Christmas season this year! Over the past 12 years in practice I’ve noticed something about the world of health and wellness. Everyone seems to have an opinion, but not everyone leads by example. We live in an age where advice is easy to give and hard to live by. From social media “experts” to like minded professionals there’s no shortage of people telling others how to live healthier lives while neglecting their own.
For me, healthcare has always been more than just a profession. Chiropractic changed my world when I needed it most and my lifestyle since then has taken a complete 180. I’m not going to lie though… my health journey hasn’t come without some bumps in the road. As my family has grown life’s priorities shifted some. I put myself on the back burner while trying to continue to give from a slowly emptying cup. This past year I decided to get back on track and challenge myself in a new way. I’m currently 48 weeks into my journey on Peloton which, if you know me, is completely out of my comfort zone. Biking has never been my go-to form of exercise. Playing hockey was always my outlet because of the competition, intensity, and camaraderie. With a growing family with constantly changing nap and bedtime schedules I had to adapt to life’s current season. That adjustment didn’t come easily. It has required discipline, the kind that doesn’t rely on motivation but on commitment. There were plenty of nights when the easier choice would’ve been to collapse on the couch and turn on the TV. Instead I made the harder choice: to move, to sweat, to stay accountable to myself. Somewhere along the way the discomfort turned into progress and the progress turned into purpose. That purpose changed my mindset from “I have to do this” to “I get to do this”. So many people would give anything to move their body with no restrictions. This journey has reminded me that real health isn’t about perfection it’s about consistency. Showing up even when it’s inconvenient and pushing yourself in ways that strengthen not just your body but your mindset. True wellness starts in the quiet moments when no one’s watching when it’s just you and the decision to do better. I want my boys to see that. I want them to understand that health doesn’t come from a pill, a quick fix, or an excuse. It comes from showing up every day even when you don’t feel like it. I want to lead by example for them, for my patients, and for my community. Because here’s the truth about health- we need to become proactive not reactive. Too often we wait until something goes wrong before we decide to make it right. But your health is your greatest wealth and investing in it now pays lifelong dividends. So my advice this month is simple: don’t just talk about being healthy- live it. Don’t take health advice from people who aren’t walking the same path. Find what challenges you, what pushes you, and commit to it. Do the work. Be the example. That’s where the true up north wellness begins and where it thrives. I’ve always considered myself a lifelong learner. The 3.5 years of chiropractic school I attended were beyond challenging, but I truly enjoyed (most) days. This past weekend I attended a yearly chiropractic seminar in the Wisconsin Dells. I was hoping to share an exciting topic with you all but to be honest most of the lectures were technique based this year and I won’t bore you with that. Luckily the boys had a blast going down the water slides, swimming, and checking out the arcade. We did spend some quiet time outside since the weather was so beautiful. While walking the quiet halls at the end of the day we actually came across the coolest new addition to the Kalahari. It was their Sensory Calming Room. Life is very much a go go go pace. I think that one of my personal challenges is to just be still and calm and reflect. Spending a few hours in the Dells with a one year old and three year old quickly reminds oneself that being overstimulated is not a good plan. Being in that constant state of fight or flight means that the body’s stress response is going 24/7. The Sensory Calming Room we happened upon was absolutely wonderful and just what the boys needed at the end of the day. So what exactly was the sensory room? It had comfy chairs and soft carpet and it was QUIET. There were books. There were these floor to ceiling water bubblers with calming lights in them - we all (kids and adults) sat mesmerized by the calming effect of listening to running water and watching the slow dim light change colors. There were the coolest stacking toys, squishy toys, toys you could quietly rattle or shake to let out some energy. And literally everything in the room was kid friendly and safe so you don’t have to stress about your kids getting hurt or breaking something. It’s just what a family needs at the end of a very overstimulating day. I wondered why it took the Kalahari so many years to start incorporating a space like this into an environment that is so busy, so loud, and has so much going on. Two nights we ended the evening in the sensory calming room and both boys took 5 minutes to fall asleep. Our last night, we skipped going and it took both of them 30 plus minutes to unwind and lay down and actually fall asleep. Lesson learned- the wind down period is important for kiddos (and adults). Choosing to be present in the switching moment from fight or flight and being completely aware of your breathing and heart rate truly helps regulate the mind and nervous system. I made sure to leave some positive feedback about the Sensory Calming Room in the hopes that as time goes on there will be more options for quiet screen free and technology free spaces like this for our very busy younger generation (not only in the Dells) but throughout their life experience.  When it comes to health, most of us have been conditioned to look for quick fixes. If we have pain, we reach for something to dull it. If we have low energy, we find a way to push through while drinking another cup of coffee. While this approach may offer short-term relief, it rarely addresses the why behind the issue. The true solution is addressing the cause, not just the symptoms.
Our bodies are designed with an incredible capacity to heal themselves, and the key to that healing lies in the nervous system. The nervous system is the body’s air traffic control room — it connects the brain to every cell, tissue, and organ. When the nervous system is functioning optimally, the body has the best chance to regulate, repair, and adapt. But when interference or stress disrupts this system, problems begin to show up — sometimes as pain, sometimes as fatigue, sometimes as more subtle changes in health. There are several ways we can balance and regulate our nervous systems and when we combine some of these techniques that’s when we get the best results. One of the best ways we can balance the nervous system is by getting 7-9 hours of uninterrupted sleep daily. Sleep is when our body takes time to reset and heal. Our necessary systems tend to slow at bedtime (especially breathing and digestion) – this means that the other systems can take some time to heal. Reducing screen time before bed, limiting caffeine at the end of the day, and having a routine to wind down at the end of the day can all help our nervous system relax and lead to a more restful night of sleep. Eating a whole foods diet with minimally processed foods also helps balance the nervous system. Focus on eating plenty of protein mixed with good fats, vegetables and fruits on a daily basis. Also, don’t skimp on the water intake. Fueling our body- especially our brain can lead to a stronger and happier you! Make sure to get physical activity daily by walking, hiking, spending time in nature, swimming, doing yoga, or simply focusing on deep breathing. Our nervous system needs oxygen to be happy and feel balanced. Getting your heartrate up, especially with some fresh air is key. Lastly, introducing alternative therapies into your monthly wellness routine can be a key boost to balancing the nervous system. Some therapies to look into further include massage therapy, ionic foot baths, chiropractic care, and vagus nerve stimulation- just to name a few. At the core chiropractic care is about restoring nervous system communication. By removing stress and interference from the nervous system with gentle specific chiropractic adjustments, we allow the body to function the way it was intended to. This is a different approach than simply chasing symptoms. Instead of asking, “How do we cover this up?”, we ask, “What’s causing this in the first place, and how can we help the body resolve it?” Over the past almost twelve years, I’ve been privileged to see chiropractic care make a difference in the lives of so many. From athletes looking to perform at their best, to children experiencing fewer colds and ear infections, to seniors enjoying more mobility and less pain — the common thread is that true wellness comes from addressing the underlying cause. Applying some of the above techniques to balance the nervous system can make a world of difference to people’s daily lives. Making these changes won’t change your life overnight- they take time and repetition but if you’re patient one’s health and wellness can improve overtime. If you’ve never experienced chiropractic care before, or if you’ve only ever treated health challenges at the surface level, I invite you to learn what’s possible when we support the body’s natural design for wellness. That’s what it means to live life Up North Adjusted. It’s hard to believe that summer is starting to wind down. Each month flew by faster than the previous one and during this time the boys have enjoyed playing in the sand, swimming, tubing, hanging out with their cousins, and gardening. As we approach the start of the next school year for the older kids in town, it reminds me of one of the number one concerns I see on a daily basis for young kids and teenagers (as well as adults who spend a lot of time at a computer or laptop for work) and that’s tech neck or forward head posture.
Prolonged looking down towards cell phones as well as laptops (more often than desktop computers) can actually contribute to a change in our overall posture and spinal curvatures. This extended period of looking down can lead to rounded shoulders, hunched posture, and loss of cervical (neck) curvature. This loss of normal structure in the neck is putting younger people at risk of early disc degeneration if not corrected. Some short term symptoms related to tech neck are fatigue, muscle tightness or tenderness, reduced range of motion, and headaches. Long term symptoms of tech neck can include numbness and tingling into the shoulders or hands, migraines, nerve damage, and spinal degeneration. While this sounds like doom and gloom and technology seems unavoidable in daily life today, there are some ways we can combat the effects of tech neck. The number one thing is awareness. When using technology it’s best for the screen to be at eye level rather than down in front of us with our heads hanging down. For every inch that our head comes out in front of us (forward head posture), this makes our head weigh an additional ten pounds on the spine. It’s the idea that you can hold a bowling ball close to your body for an extended period of time but if you stick your arm straight in front of you, the ball seems much heavier and will drop faster. For people who already are in the midst of tech neck symptoms, physical therapy exercises, massage therapy, corrective chiropractic care, and spinal molding can help prevent long term damage from technology. Waiting for symptoms to worsen before addressing tech neck can lead to irreversible spinal degeneration. The longer spinal changes sit without momentum helping move things in the opposite direction, the harder it becomes to correct. Severe loss of curvature for an extended period of time can lead to disc herniation, bone spurs, and overtime fusion. It’s officially the time of year when everyone- even our pets seem to be more active. We all seem to be walking more, hiking, water skiing, gardening, painting, and catching up on other outdoor projects. Our dogs are most likely playing more fetch, going on long walks, or jumping in the boat or ATV to go for an evening cruise.
As our dogs age we may notice that just like us, some of these activities may be slowing down. Our doggo may not bring us back their ball as many times, our walks may be cut a little shorter, and we may have to help them into the ATV or boat since their jump is a little shorter. Oftentimes the veterinarian may recommend different supplements to support their joints and decrease pain. They may even prescribe anti-inflammatory medications or injections. And the vet may also recommend canine chiropractic care. In our office we see dogs on a daily basis. Some come in for wellness care, some come in to increase their agility performance, and some come in for pain management or mobility issues to help senior pets with their quality of life. It’s amazing how quickly dogs respond to chiropractic care. Many owners report that their dog is able to go up and down the stairs easier or jump up onto their spot on the couch or ATV after their chiropractic adjustments. The best part is, canine chiropractic adjustments are very gentle and don’t have negative side effects. By delivering a chiropractic adjustment the chiropractor can restore motion to a joint that is restricted. This can decrease inflammation and pain in that area leading to a happier, healthier dog. I personally graduated from the Healing Oasis Wellness Center in Sturtevant, WI. They are the only certified post graduate animal chiropractic program in the United States. As a certified professional, you can add CVSMT after your DC (doctor of chiropractic) initials. This means that a professional is Certified in Veterinary Spinal Manipulative Therapy. There are certified practitioners (either chiropractors or veterinarians) in 45 of the 50 states. In order to find a certified animal chiropractor near you, head to the Healing Oasis website, click on the Graduates/Alumni tab and click on VSMT Professionals. This list was recently updated in June. At the end of May, my family and I officially started our camping season. I didn’t think I could love my job more than I already did, but camping in the area I’m adjusting horses for the weekend means I can help more animals when I’m in a certain town. But it also means I get to slow down and truly enjoy the area where the horses bring me. I can explore some of the hidden gems of good food and beautiful waterfalls. Our first weekend out this year was in Hazlehurst and it was surprisingly warm enough for the kids to play in the sand looking for shells and wade in the shallow lake water. I feel so blessed to enjoy these serene moments with my boys.
Warmer weather doesn’t just bring more camping, it brings more hiking, biking, walking (without the fear of slipping on ice), canoeing, eventually water skiing and swimming just to name a few. And let’s face it, I’m EXCITED! These activities mean our muscles will be getting stronger, our heart and lungs will be getting a good work out too. But it’s good for our soul- being outside in nature is such a mood booster. I notice my boys being so much happier when they can dig in the dirt and garden and breathe in that northwoods air. And they sleep so soundly at night! Camping also has improved our family problem solving abilities. I feel like no matter how much time we spend preparing and making lists before we leave Lando, something inevitably happens on our trip that surprises us and makes us think- hmmm what are we going to do now? While these moments can be frustrating, they also force us to get creative and work together to solve them. Our 3 year old sometimes surprises us with his suggestions of what to do- he’s one smart dude. Camping also brings me out of my own shell- it’s hard to keep to yourself when Marshall and even Campbell can’t help but say hello to almost everyone they meet. Marshall is also in his “why” phase. So he’s not afraid to ask someone what they’re up to. Or to ask people how the fishing was that day as they bring their boat back to the landing. I’m grateful for the people who stop and let my boys see their biggest catch of the day or pause and answer Marshall’s 500th why question of the day. I truly believe we live in the best area to raise kids- everyone is so friendly and willing to have a teaching moment. So thank you to all my neighbors who slow down to teach my kids and oftentimes me something too- I appreciate you! Happy camping, happy hiking, happy fishing, happy spring and soon to be summer. If you feel like sharing your favorite camping or hiking or food spots, please send me an email at [email protected], I’d love to add your suggestions to my list of must go places for the year. Up here in the Northwoods, fishing isn’t just a pastime — it’s a way of life. Whether you’re casting from the dock or drifting on the lake at sunrise, fishing offers more than just a chance to catch dinner. It also brings a variety of health benefits that are often overlooked.
1. Stress Reduction Time spent near water naturally calms the mind. Studies show that being outdoors and engaging in repetitive activities like casting a line can lower cortisol levels (your body’s stress hormone). The peaceful calls of the loons and gentle rhythm of fishing promote mindfulness, helping you unwind and disconnect from daily stress. 2. Physical Activity Fishing may not be as intense of a workout as the gym, but it still gets you moving. Walking to your favorite fishing spot, balancing on a boat, or paddling a canoe works your core and improves stability. Even reeling in a big one can activate muscle groups in the arms, shoulders, and back. 3. Vitamin D Boost Being outdoors provides natural sunlight, which helps your body produce vitamin D. This sunshine vitamin supports immune function, bone health, and helps regulate mood. 4. Mental Health and Connection Fishing fosters social connection — whether you’re swapping stories with friends, teaching your kids how to bait a hook, or simply enjoying the quiet company of nature. These moments can reduce feelings of loneliness and improve mental well-being. 5. Fresh, Heart-Healthy Food If you’re lucky enough to catch some fish and are a pro at cleaning them, you’re also getting a healthy meal. Fish like walleye, trout, and perch are good sources of lean protein and omega-3 fatty acids, which support heart and brain health. Final Cast Fishing isn’t just good for the soul — it’s good for your health. So grab your tackle box, head to the lake, and take advantage of the wellness benefits waiting just beyond the shoreline. If you’re like me and aren’t the greatest at actually finding the fish, my buddy Musky Mike is a fishing guide. He’d love to share some of his favorite spots with you. Feel free to send him an email at: [email protected] I personally caught my biggest bass while fishing with Musky Mike. Good luck to everyone getting back out on the water this month and happy fishing! Currently as I’m writing this, I can see most of the muddy grass in the backyard so I have spring on the mind which means it’s springtime horse adjusting season. Here’s to hoping I don’t jinx us and we get a foot of snow tomorrow. Springtime is my favorite season to go out and meet with horse owners and help their horses get into tip top shape for the summer. The coolest part of my job is that I get to work with the most important system of the body every single day- that’s the nervous system. The nervous system is made up of the brain, spinal cord, and nerves and it’s considered the “air traffic control” of the body. Everything else in the body is an extension of the nervous system. This applies to both humans and animals. Chiropractic adjustments to the vertebra restore motion and maintain the integrity of the nervous system. This then maximizes the potential for the body to function the way it was designed to. Sure chiropractic care is great for pain but that’s secondary to optimizing the most important system in the body. Spring is a common time equine owners notice their performance animals just don’t seem to be moving well or aren’t doing their job like they know they can. After the long cold winter and the slippery thaw with ice and mud, it’s common to see some pain, injuries, and even flare ups from arthritis. In the horse world, back pain is a well known cause of lameness, gait alterations, and poor performance in sport horses. But to be honest, not only sport horses are affected. Senior horses, work horses, and even trail riding horses can benefit from chiropractic care. Chiropractic assessments are great to evaluate how the joints are moving and if there are any tender or tight muscles that come secondary to this structural shift. I get asked all the time… How can you adjust a horse!? No, we don’t have the horses in the office and on the tables. I use a big purple bale to allow me to get up and over the horse. Being up and over the horse allows me to have proper adjusting angles of correction. Horses typically love their adjustments and this can be observed as they start to lower their head, chew, their eyes droop, and many more subtle cues. Contrary to popular belief, horses do not need more “ooompf” nor does the animal chiropractor need to use maximum thrust to provide adjustments to horses. This is where proper animal chiropractic education is so important! On the first visit, I always spend some time getting to know the owner and their horse. How old is the horse, have they been adjusted before? What’s the work history of the horse? Farm work, barrel racing, dressage, mostly trail riding, etc. I also like to find out if the owner has any concerns with the horse picking up a lead, turning in one direction or another, if they’ve ever noticed any weakness or lameness or even changes in the horse’s behavior. From there I like to watch the horse walk so I can assess the horse’s gait on my own or if I notice any stiffness I want to investigate further. That’s when I get to do the fun part— I assess each of the joints for proper movement and apply gentle chiropractic adjustments where needed.  |
AuthorsDr. Doug Tansor DC, CVSMT loves teaching people about health and wellness. If he hasn't covered a topic that you're interested in, feel free to leave a comment and he'd be happy to give you his thoughts! Archives
January 2026
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