Product I’m Using: Drinking Glasses with Bamboo Lids
Sometimes the simplest changes make the biggest difference. Recently, my wife decided she wanted to find a way to encourage our family to drink more water. Her solution? A set of glass drinking cups with bamboo lids and reusable straws. But the magic isn’t necessarily in the glasses themselves. It’s what she’s putting inside them. She’s been filling the glasses with different combinations of fresh fruit and herbs—orange slices, apples, cucumbers, mint, lemons, and limes—then adding water and placing them in the refrigerator to chill.
The result?
Delicious, refreshing, fruit-infused water that’s ready to drink whenever we open the refrigerator.
And it’s working! Our entire family has been drinking significantly more water since she started doing this. I love this strategy because it demonstrates an important principle of behavior change:
Make the healthy choice the easy, convenient, and enjoyable choice.
Instead of constantly reminding everyone to drink more water, she simply made drinking water more appealing. No complicated tracking system. No expensive supplements. Just a simple change to our environment that encourages a healthier behavior. If you’re struggling to drink enough water throughout the day, give this a try.
Stretch I’m Doing: Banded Piriformis Stretch With a Dumbbell
One of the most common areas I work on with patients is the gluteal and hip musculature. For many people, these muscles can become tight, stiff, or restricted, especially when spending long periods sitting or not moving through a full range of motion. Two of my favorite ways to address this are the pigeon stretch and foam rolling. Both can be great tools for improving comfort and mobility. But if you’re looking to take your hip mobility routine to the next level, here’s another option I’ve been experimenting with.
The banded piriformis stretch with a dumbbell.
The setup involves sitting on a sturdy bench with one ankle crossed over the opposite thigh in a figure-four position. A resistance band provides an additional stretch through the hip, while a dumbbell can help stabilize the position. What I like about this variation is the ability to create a more targeted stretch through the posterior hip and gluteal region. The key is to use controlled, gentle tension rather than forcing the movement. Start with light resistance, avoid pressing weight directly onto the knee, and stop if you experience sharp pain, numbness, or tingling. You don’t need to stretch harder to get better results. You need to stretch consistently and intelligently.
Remember: Mobility isn’t just about being flexible. It’s about having usable, comfortable movement that supports the activities you love.
Question I’m Pondering
“If someone watched you for a week, would they believe you’re serious about your goals?”
I came across this question recently, and it really made me think. Most of us have goals. We want to be healthier. Get stronger. Improve our relationships. Grow our businesses. Become better parents. Build financial security. But here’s the uncomfortable question:
If someone followed you around for seven days and observed how you actually spent your time, would your actions reflect those goals?
Would they see you exercising if you say fitness is important? Would they see you spending quality time with your family if you say your relationships are a priority? Would they see you investing time in learning and improving if you say personal growth matters? Or would they see a disconnect between what you say you want and what you actually do? I’ve been thinking about this question in my own life. It’s easy to get caught up in being busy and confuse activity with progress.
But our calendars, habits, and daily decisions tell the real story of what we prioritize.
And the good news is that we don’t have to be perfect. We just need to be intentional. A single workout doesn’t make you fit. One healthy meal doesn’t transform your health. One meaningful conversation doesn’t build a great relationship. But repeating those behaviors over weeks, months, and years can change everything.
Your goals reveal what you want. Your habits reveal what you’re committed to.
So here’s my challenge for this week: Take an honest look at how you’re spending your time. Are your daily actions moving you closer to the person you want to become? If not, what’s one small change you can make today?
Ready to Take the Next Step?
Whether you’re looking to improve your posture, recover from an injury, move better, or simply feel healthier, we’d love to help.
If you or someone you know could benefit from our care, please reach out.
Call: (858) 521-8022
Email: alignedlifewell@gmail.com
We look forward to helping you build a healthier, more active life.
Have a healthy week everyone!
In Health,
Dr. Devin Shea, DC
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