Chris Hershberger

01/22/2025

Want to crush your goals? 🔥 Try this simple self-talk shift: Instead of focusing on what you need to do, focus on who you are. 💭

✨ Don’t say: “I need to work out.”
Say: “I’m an athlete.” 🏋️‍♀️
✨ Don’t say: “I should read more.”
Say: “I’m a reader.” 📚

Make it part of your identity, and watch your actions naturally follow. 💪 Small mindset shifts = BIG results! 🚀

01/13/2025

Thank you Katie and Richland Source for the opportunity!

In this special episode of Source Daily, we sat down withChris Hershberger, a wellness expert with over three decades of experience in fitness, nutrition, and health education. Hershberger shares his insights on creating sustainable health habits, the evolution of the wellness industry, and why focu...

01/06/2025

Losing muscle isn’t just about strength—it’s tied to brain health too. 🧠💪

📊 2024 study: Sarcopenia = 56% higher odds of mild cognitive decline + 297% higher odds of Alzheimer’s.
📉 2022 study: Sarcopenia = 57% higher risk of depression.

Another reason to prioritize building and protecting muscle! 💥🔥

08/28/2024

🚶‍♂️ 13 Moves to Choose From for a Morning Boost! ☀️

Kickstart your day with these 13 easy exercises! Perfect for waking up your body and mind, this routine loosens stiff joints and gets your blood flowing. No need for an intense workout—just a few simple stretches will do the trick!

1. Bird Dog 🐦
Strengthen your core and improve posture.
👉 Watch here: www.youtube.com/watch?v=wiFNA3sqjCA

2. Cat-Cow 🐱🐄
Mobilize your spine and release tension.
👉 Watch here: www.youtube.com/watch?v=kq5QIbE1Ivc

3. Y-Hold Into Handcuff Position 🙌
Open up your chest and activate your upper back.
👉 Watch here: www.youtube.com/watch?v=Y3KgKSUtPuY

4. Glute Bridge 🍑
Activate your glutes and prevent lower back pain.
👉 Watch here: www.youtube.com/watch?v=wPM8icPu6H8

5. Deadbug 🪲
Engage your core for better stability.
👉 Watch here: www.youtube.com/watch?v=4XoN83LJ_So

6. Quadruped Rotation 🔄
Improve your posture by rotating your thoracic spine.
👉 Watch here: www.youtube.com/watch?v=bEtGrWVd3Lo

7. Plank 🏋️
A full-body move to boost core strength.
👉 Watch here: www.youtube.com/watch?v=B296mZDhrP4

8. Reverse Lunge with Torso Twist ↩️
Wake up your hips and ankles while improving balance.
👉 Watch here: www.youtube.com/watch?v=byhLNEyKs5M

9. Downward Dog 🧘‍♂️
Stretch your entire body and improve circulation.
👉 Watch here: www.youtube.com/watch?v=0FxjzULJKuI

10. Forward Fold 🤸
Relax your spine and release tension.
👉 Watch here: www.youtube.com/watch?v=fFSC95KbCgg

11. Shoulder Rolls 🔄
Loosen up your shoulders and improve mobility.
👉 Watch here: www.youtube.com/watch?v=cpL5AvKJ-tE

12. Ankle Circles 🦶
Enhance ankle mobility and prevent injury.
👉 Watch here: www.youtube.com/watch?v=Gm_h39AWGck

13. Neck Stretch 🤕
Relieve neck tension and improve flexibility.
👉 Watch here: www.youtube.com/watch?v=ebykKjZ5n2c

Start your day strong and ready to conquer anything! 💪​⬤

07/27/2024

Recently, I overheard adults complaining about the children of today. I listened intently, my attention hanging on every word. It was truly disheartening. The most telling take?

“These kids are worthless.” My heart sank. My mind swelled with anger.

The phrase “nurture is nature” might seem cliche to you. Like the delicate bloom that stretches toward the sun, our kids in this community reach for the light of knowledge and love.

Flowers flourish with water, rich soil, and sunshine, each petal a testament to care. Our children, too, thrive on attention, education, and encouragement, each smile a sign of growth.

But what happens when the storm clouds of society cast their shadow of judgment?

Just as a flower wilts under relentless rain and biting frost, a child’s spirit can wither under criticism and neglect.

It’s not the flower’s fault, nor the child’s, but both suffer. Our community marvels at the perfect blossoms yet overlooks the broken petals of its own making. Choose to be the sunshine ☀️, not the storm. ⛈️

07/26/2024

Man is the most insane species. He worships an invisible God and destroys a visible Nature. Unaware that this Nature he's destroying is this God he’s worshiping.
-Hubert Reeves

07/24/2024

Are You Getting Enough Protein? 🥩🍳

Did you know that about one-third of Americans over 50 aren’t getting enough protein in their diets? Here’s why this matters and what you can do to stay healthy and strong!

Key Points:

1. Age-Related Deficiency: As we age, our bodies become less efficient at using protein to build and maintain muscle. This means older adults often need more protein to meet their body’s needs. Learn more: www.uclahealth.org/news/are-you-getting-enough-protein

2. Dietary Shortcomings: Many adults who are protein deficient also consume fewer healthy foods overall, missing out on essential vitamins and minerals like vitamin C, zinc, and vitamin D. Read about it here: www.easyhealthoptions.com/americans-protein-deficiency

3. Health Impacts: Not getting enough protein can lead to brittle hair and nails, frequent infections, cognitive issues, and physical challenges like muscle weakness. Details here: www.uclahealth.org/news/are-you-getting-enough-protein

Recommendations:

• Spread Protein Intake: Aim for about 25-30 grams of protein per meal to maximize muscle protein synthesis throughout the day.

• Increase Protein Sources: Include a variety of protein sources like lean meats, dairy, beans, and nuts to ensure you get all essential amino acids.

• Protein-Rich Snacks: Choose protein-rich snacks such as Greek yogurt, cheese, or protein smoothies instead of carb-heavy options like chips or pretzels. More tips: www.easyhealthoptions.com/americans-protein-deficiency

Bottom Line:

Ensuring adequate protein intake is crucial for maintaining health and preventing age-related decline. Make sure you’re getting enough by incorporating a balanced variety of protein sources into your meals and snacks. Stay healthy and strong! 💪✨

Sources:

• UCLA Health: www.uclahealth.org/news/are-you-getting-enough-protein

• Easy Health Options: www.easyhealthoptions.com/americans-protein-deficiency

Diets focusing on getting good protein and less carbs are all the rage these days. In fact, in my house alone, I’m on Keto and my husband has gone Paleo. And, we’re not alone…

07/23/2024

Remember those times when you felt truly confident amidst seemingly insurmountable challenges?

In those moments, you discovered your inner strength, facing challenges head-on with courage and resilience. Let that memory remind you of the power you hold within. Carry that confidence with you, and let it guide you through any fear you encounter. 💪

07/22/2024

Remember those times when you first felt truly loved?

In that moment, everything seemed possible, and the world felt warm and welcoming. Let that memory remind you of the power of love. Carry that feeling with you, and let it inspire you to give and receive love freely every day. 💖

07/21/2024

Quick Tips for Better 😴 💤🛌

Struggling to sleep? You’re not alone. Here are proven ways to enhance your sleep naturally:

1. Upgrade Sheets: Use self-cleaning, self-cooling sheets like Miracle for a cooler, cleaner sleep.

2. Right Pillow: Opt for customizable, cooling pillows like Sleepgram to reduce neck pain and improve sleep quality.

3. No Caffeine After Noon: Avoid caffeine in the afternoon to prevent sleep disruption.

4. Stop Snoring: Devices like ZQuiet open airways and reduce snoring.

5. Sleep on Silk: Blissy silk pillowcases reduce friction, allergies, and improve skin and hair health.

6. Daily Exercise: Even 20 minutes can improve deep sleep. Avoid exercising close to bedtime.

7. Improve Breathing: Use devices like Hale Breathing to enhance nasal airflow without adhesives.

8. Cool Room: Maintain bedroom temperature between 60-67°F using portable coolers or fans.

9. Sunlight Exposure: Natural light regulates your sleep cycle and boosts mood.

10. Calming Devices: The Chill Pill reduces anxiety and promotes rest with electronic pulse waves.

11. Metronome Light: Dodow helps slow breathing and calm the mind for faster sleep.

12. Avoid Screens Before Bed: Reduce screen time to increase melatonin production.

13. Smooth Sheets: Keep sheets smooth and tight for maximum comfort.

These tips can help you sleep deeper and wake up refreshed.

07/21/2024

Remember those times when you helped someone in need?

In those moments, your heart swelled with joy, and you felt truly connected to the world around you. The simple act of kindness made everything brighter. Hold on to that feeling. Keep giving, keep caring, and let that joy guide you every day. 🌟

07/21/2024

Remember the last time you thought, “This is the best day of my life”?

You’ll have days like that again. Days where calmness and light radiate from you, where your heart is full of love, and you know deep down that you’ll be just fine despite everything you’ve been through.

As you grow older, you realize you’re not always right. There are so many things you could have handled better, so many moments where you could have been kinder. But all you can really do is forgive yourself.

You’ll make mistakes. You’ll do wrongs that you cannot fully right, and people will misunderstand you for all sorts of reasons. None of these things make you a bad person.

On those good days, you’ll know the truth—not the lies your negative emotions try to convince you of. You’ll feel so alive again.

I hope you have a day like that soon. I don’t know when it will come, but it will. You’ll smile so much that your cheeks will hurt. You do have a future, and good things are coming your way.

I promise, that day is coming. And you’ll survive everything thrown at you until you reach it.