📬 Vital Wellness Weekly

TL;DR:
What do you really need right now? This week, we talk aligning your fitness goals with real-life priorities, smart supplement picks, a better sleep routine, and one of our go-to shoulder workout.

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🧭 Powered by Dr. Wesley | Brought to you by Vital Adjustment

Table of Contents

• 📬 Vital Wellness Weekly

  • 👋 What Do You Actually Need Right Now?

  • 🏋️ Move Better

  • 🥗 Fuel Smarter

  • 🧠 Think Clearer

  • 🔎 Weekly Feature

  • 📣 Quote of the Week

  • 🤝 Let’s Connect

  • 📤 Share the Vitality

👋 What Do You Actually Need Right Now?

Last week, we talked about checking in with yourself — asking what you really need to stay consistent.
For me, that meant adjusting how I train so it actually fits into my current season of life.

But this past weekend reminded me of something just as important: it’s okay to let loose sometimes.

Holiday weekends come with cookouts, travel, late nights, and less structure — and that’s not a bad thing. What matters most is not whether you stuck perfectly to your routine, but whether you get back to it after.

So if you enjoyed some extra food, skipped a few workouts, or didn’t sleep your best… don’t feel guilty. That’s part of living. Momentum isn’t lost from a weekend — it’s lost when we let a weekend turn into a month.

Just show up today. Pick one thing to return to — movement, a better meal, or even a solid bedtime. That’s how you build lasting progress.

I hope everyone had a happy and safe Fourth of July!

🏋️ Move Better

Strengthen Your Shoulders with Simple, Effective Moves

This week, I’ve been revisiting a few shoulder exercises that I come back to time and time again — especially when I’m training from home or short on time. They don’t require fancy equipment, just a set of dumbbells or a resistance band, and they deliver real results when done consistently.

Here’s the routine I’ve been using to build strength, support posture, and reduce tension in my upper body:

• Dumbbell Rows – Great for targeting the upper back and reinforcing shoulder control

• Resistance Band Shoulder Press – Helps develop shoulder stability and overhead strength

• Pike Push-Ups – A bodyweight movement that mimics a shoulder press and builds control

• Resistance Band Rows – A lower-impact way to hit the upper back and rear delts

• Lateral Raises with Bands – Focuses on the side delts to round out the shoulder

I recommend starting with 2–3 rounds of each exercise, adjusting reps based on your current fitness level. These are great whether you're getting back into a routine or just need something quick and effective at home.

🥗 Fuel Smarter

3 Foundational Supplements That Support General Health

Most of us should aim to get what we need when it comes to vitamin and minerals from real food. But in today’s world, with stress, limited sun exposure, and food quality that isn’t always what it used to be, a few key supplements can help fill the gaps.

If you’re looking to support your energy, immunity, and brain health, these are the three supplements I most often recommend for general health:

• Vitamin D3 – Especially important if you live in a region with limited sunlight. Supports immune function, bone health, and mood regulation.

• B-Complex – Helps with energy production, stress response, and brain function. It’s one of the first things I suggest when someone feels constantly tired or mentally foggy.

• Omega-3 (Fish Oil) – Supports brain health, reduces inflammation, and promotes cardiovascular health. Helpful for anyone not eating fatty fish regularly.

As a bonus, Magnesium Glycinate is worth considering. It helps with sleep quality, muscle recovery, and calming the nervous system — especially if stress or sleep has been a struggle.

I recommend Pure Encapsulations on Amazon as a reliable, high-quality brand. They’re third-party tested, and available at an affordable price on Amazon — making them a solid choice when you’re ready to start with supplementation. Some other quality brands on Amazon are, Metagenics, and Momentus.

Remember: supplements aren’t a shortcut — they’re just a tool to support your bigger health picture. Always consult with your healthcare provider before starting anything new.

🧠 Think Clearer

A Simple Sleep Routine That Actually Helps

Good sleep isn’t just about how many hours you’re in bed — it’s about how well your body and brain wind down. After years of trial and error, I’ve landed on a sleep routine that works well for me.

Here’s what it looks like:

• Consistent bedtime around 10:00 PM

• Screens off 30–60 minutes before bed — no scrolling, no shows

• Dim the lights — use lamps instead of overheads, sometimes candles

• Wind down with reading or journaling — helps shift from racing thoughts to rest

• No caffeine after 2 PM — this one makes a big difference

• Tense and release technique — once I’m in bed, I start at my feet and work my way up, tightening and releasing each muscle group

It’s nothing fancy — but it’s consistent. If you’re struggling with sleep, start with just one change this week. Maybe it’s putting your phone away early or cutting that late-afternoon coffee. Small shifts add up.

🔎 Weekly Feature

If you haven’t got the Morning Mobility Checklist Yet Download it below.

This free resource walks you through a 5-minute mobility routine you can use to loosen up stiff joints, reduce nagging aches, and start your day with intention. It’s simple enough to do before work and effective enough to actually make a difference — especially if your mornings feel rushed or your body feels tight from sitting too much.

✅ You can get the checklist here — just clear movements and a short explanation for each one:

If you’ve already downloaded it but haven’t used it lately, this is your nudge to bring it back into the routine. It pairs perfectly with a glass of water and a few quiet minutes before the chaos kicks in.

📣 Quote of the Week

🤝 Let’s Connect

What part of this week’s email stood out to you? Hit reply — I read every response.

📤 Share the Vitality

Know someone who’s trying to feel better and live healthier this year? Forward them this newsletter or send them to vitaladjustment.com to get started.

Thanks for reading—see you next Monday for another Vital Wellness Weekly!

– Dr. Wesley