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Easy Superfoods to Add to Your Diet This Week

Haley Cooke | August, 10, 2022

Looking to add some superfoods to your diet? Check out these common and very basic foods below. Challenge yourself to partake in each of these foods at least one time throughout your week!


Also, I know some of you may ask… What is a superfood? So, I looked it up for you 🙂 Merriam-Webster Dictionary defines a superfood as “a food that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health.”


Check out the list below and start adding these foods in this week!

Berries – raspberries, blueberries, strawberries

Dark (emphasis dark) chocolate – 60% cacao is best


Chia Seeds

Fermented foods – Yogurt, kimchi, sauerkraut, and miso

Check the blog next week as we look at superfoods and how they specifically can benefit each gender.

So you don’t like squats… try these!

Haley Cooke | July, 20, 2022

Squats are an excellent exercise for not only building leg strength, but also toning your backside. However, if done incorrectly, squats can cause discomfort in the lower back and possibly an injury to your knee.

If you want to focus on strengthening your hips, toning your backside, while also reducing your risk of injury; try these five lower-body exercises that can help you achieve the results you are looking for!

1. Glute Bridge

Glute bridge

This exercise can be performed on a flat bench or on the floor. To increase the intensity, you can place a weight across your hip bones. For best results, focus on pushing your heels into the floor and lifting your hips up to the ceiling while keeping your lower back stable. Complete 2-3 sets of 12 reps.

2. Hip Hinge

Hip hinge

This is a great exercise for your backside and your upper/inner thighs. During this exercise, make sure your lower back remains stable and the movement is only in your hips. With a stable spine and your knees slightly bent, lean forward by pushing your rear end backward until you feel tightness in the back of your legs. Return to the starting position by pushing your feet into the floor and your hips forward. Once you have learned the proper technique, you can add intensity by adding weight. Complete 2-3 sets of 12 reps.

3. Step-ups


Use a box that is around the same height or slightly lower than your knees. Place one foot up on the step and push your foot into the box to step up. When you reach the top, lift your opposite knee into the air, lower the upper leg and repeat all the reps on one side before switching legs. To increase intensity and build muscle more quickly, hold dumbbells in your hands. Complete 2-3 sets of 12 reps.

4. Rear Lunges

Rear lunges

Start with both feet hip-width apart. Step back with one foot and slowly lower the same knee toward the ground while leaning forward slightly (maintain a stable spine during this forward lean). Return to standing by pressing your front foot into the ground and pulling yourself back to standing with your front leg. To increase the level of difficulty, hold dumbbells in your hands. Complete 2-3 sets (per leg) of 12 reps each.

5. Lateral Lunges

Lateral lunges

For this exercise, start with both feet parallel. Step directly to one side while keeping the opposite foot pressed into the ground. As your moving foot hits the ground, push that same hip backward while reaching toward that foot with your opposite hand. Return to standing by pushing your foot into the ground and pulling with the inner thigh muscles of your stable leg. To increase the intensity, hold on to one dumbbell. Complete 2-3 sets (per leg) of 12 reps each.

Outdoor Activities to Enjoy

Haley Cooke | July, 13, 2022

Warmer weather provides the perfect opportunity to incorporate physical activity into your everyday life, even during those busy days! Simple tweaks or switches to your daily routine can get your heart rate up and turn normal activities into something fun. This is great for things you are doing alone or when you are spending time with others. Check out some easy ways to fit outdoor exercise into your daily routine!

Bike to the Store – Try cycling to accomplish daily errands while logging miles at the same time!

Walk/Bike around Town – Instead of driving, hit the road on foot or bicycle to squeeze in steps and get some fresh air!

Walk and Talk – Whether working from home or in the office, incorporate walking meetings for a productive boost of physical activity!

Wash your Car – Enhance daily activity with movements such as leaning, bending, reaching, and scrubbing to get your car clean!

Walk the Dog – Pet or no pet, step outside each evening to stretch your legs and help with post-dinner digestion!

Make active Plans – Suggest a walk, hike, or fitness class to move more while enjoying time with a friend!

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