How to Stay in Shape During the Holidays

The holidays are a hectic time. From deadlines at work, Christmas recitals, holiday parties, and coordinating plans with the family, it’s easy for the gym to slide down the to-do list. Staying on track during the holidays can be tough, but by implementing healthy habits and being mindful you can still reach your goals and enjoy a slice of pie. At MedLink Health Solutions, we provide you tools that are applicable any day of the year. 

What are your fitness goals?

Setting a goal is a great way to keep yourself motivated on your fitness journey. Without the proper resources however it’s daunting–there’s so much misinformation on the internet and everyone has an opinion on how much protein to consume or what exercises you should do. But what worked for a friend or family member may not work for you. Your genetic makeup is different, as well as your medical history, diet, and lifestyle.

Fitness level

Fitness level is relative. A marathon runner and a weekend warrior have vastly different fitness levels but they can both be fit. As a general rule, it’s important to exercise a few times a week to neutralize and combat the sedentary lifestyle that is commonplace today. 

A sedentary lifestyle leads to chronic issues such as high cholesterol, high blood pressure, an increased waistline, and more. It’s important to take breaks throughout the day to drink water, stretch, and take your eyes off of the computer and phone screens. If your goal is to maintain a healthy lifestyle without compromising time with your family, you don’t have to be in the gym every morning at 5:00 a.m. especially if you’re dealing with nagging pain.  If you suspect that your body is fighting inflammation, you should schedule a consultation with the MedLink team so we can evaluate you. 

How to Stay on Track During the Holidays

Staying on track during the holidays involves more than your gym habits. Knowing the limits of your body and any food intolerances is important. At MedLink Health Solutions, we conduct comprehensive blood work to reveal potential health issues that would otherwise go unnoticed. Your initial appointment lasts just over an hour, where we take the time to get to know you with your overall health history, mental state, and diet and lifestyle habits. Once we have analyzed all of these aspects, we create a customized treatment plan for you whether you are suffering from pain, are testing for intolerances, or are staying up to date on your health. 

We offer several types of blood tests, including: 
  • Standard panel – to reveal basic immune function, blood sugar, and more
  • Comprehensive panel – all of the standard tests plus inflammation markers and a full hormone panel including thyroid function tests
  • Micronutrient panel – for measuring levels of vitamins A through K and minerals including zinc and iron and 17 amino acids   
  • Food sensitivity profile – bloating, fatigue, and headaches are all signs of food intolerance. This test measures the body’s immune response to 184 whole food extracts so you can finally find relief from your uncomfortable symptoms 


Motion is lotion 

We all know the importance of exercise. But when the days are long and the commute is longer, it’s difficult to squeeze in a workout. The kids have to be picked up, dinner has to be made, and you have to get everything ready for the next morning. How can you make time when you’re already exhausted? 

Thankfully, you don’t have to take hour-long spin classes or lift heavy weights to stay in shape during the holidays. Think about what gets you moving. Do you like to dance? Sing carpool karaoke? Or maybe play pickleball with the neighbors? Whatever movement you love to do, stick to it! Your body will thank you in health when you treat it right and feed it whole, healthy foods. 


If you miss a day or two, don’t beat yourself up. Your emotional health is just as important as your physical health. Schedule changes during the holidays are inevitable, so it’s important to adapt to the changes and take them as they come. Practicing mindfulness–or focusing on your awareness to the present–is a great way to keep yourself calm amid the holiday craziness.

Sometimes though, you get bogged down by more than schedule changes or missed workouts. Your joints may act up due to the drop in air pressure especially if you already suffer from chronic joint pain. If that is the case, regenerative medicine and the MedLink team are here to guide you. 

How regenerative medicine can help

Regenerative medicine is a natural treatment for various conditions including ligament tears, sprains and strains, chronic joint pain, tendonitis, and more. Regenerative medicine comes in many forms including platelet rich plasma (PRP), Amniotic Liquid Allograft, regenerative joint therapy, and ozone therapy. By utilizing your body’s own cells and natural growth factors, you can return to pain-free life without the need for pain medication or replacement surgery. 

What are regenerative therapies? 

Our bodies are made intelligently. They are able to heal themselves from the first sign of injury and disease. In some cases though this isn’t enough, which is where regenerative medicine helps. At MedLink Health Solutions, we use ultrasound guided technology to help us pinpoint your exact source of pain before we complete your customized treatment plan. By seeing your joint move in real time we can see what movements cause you pain and what movements don’t exacerbate your injury. An x-ray or MRI only shows a still image. Ultrasound shows the entire picture so we can properly treat you without the guesswork. 

Nature meets science with regenerative medicine. Regenerative therapies work with your body to stimulate healing while decreasing pain and inflammation. And since we know your exact source of pain from the ultrasound, we hit our mark every time. We use a product called Amniotic Liquid Allograft to advance the soft tissue repair and stop your pain so you can return to living a life that’s pain-free, naturally. 

At MedLink Health Solutions we are natural pain relief specialists. Our patients commonly suffer with joint pain due to injury, disease, or lifestyle-related issues. We pair our expertise with various tools such as ultrasound guidance to find the exact cause of your pain and provide a thorough and customized treatment plan for you. For more information on regenerative medicine, click here to visit our previous blog.

A holistic approach to your diet, lifestyle, & health

Natural medicine heals your body the way God intended. Your treatment plan isn’t complete however without rounding out your diet with supplements according to the nutrients you may be lacking. Today’s foods aren’t as nutritious as they have been historically due to overpopulation and an increasing demand for food.

Even if you’re not in pain or feeling sick it’s important to see your doctor at least once a year–underlying health issues can be sneaky. A balanced diet such as an anti-inflammatory diet can help alleviate pain with the addition of foods that work with your body. It’s important to have balance, and the occasional dessert or extra serving is okay as long as you don’t go overboard. The holidays are meant to be enjoyed! Go ahead and enjoy that slice of pie without the guilt. You can read more about how natural medicine and an anti-inflammatory diet can benefit you in our blog post by clicking here.

You are more than just a patient at MedLink Health Solutions 

At our office, you become family as soon as you walk into our doors. Unlike a typical doctor’s office, you won’t be treated like a number. Instead, you’ll be greeted with compassion as we open our ears and hearts to you. We believe in treating you as a whole person, both with our words and with our treatments. Feel the MedLink difference by getting ahead of your pain and health by booking a consultation today.



Have Questions? Get in touch!


Ahwatukee Foothills Center
3930 E Ray Rd STE #150
Phoenix, AZ 85044


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