How to Stick to your New Year’s Resolutions

It’s already mid-February…(Don’t worry, we aren’t sure how that happened, either!)

By now, you’re either fully committed to your New Year’s resolutions or, like most people around this time of the year, you’re already forgotten about them. Don’t blame yourself! Depending on the goals that you’ve created and how busy you are, it can be easy to break your resolutions or not even start at all. 

February has been deemed the “month that New Year’s resolutions fail”. And it certainly doesn’t help that Valentine’s Day–a holiday marked with gifting sweets like chocolate and cookies to show how much you care–is right around the corner, and it can be a difficult time for people with health-related goals.

Look, we’re not saying it isn’t okay to treat yourself! After 2020, we wouldn’t blame you if you treated EVERY day as a holiday. But pushing aside your healthy resolutions for the year every time a holiday or birthday or weekend rolled around isn’t conducive to seeing the kind of change that committed you to put the idea on paper in the first place.  So, we’re here to help!

More than 50% of people make resolutions every year: to lose weight, quit smoking, work out more, save money, get a promotion, etc. Still, studies have shown

that 80% of New Year’s resolutions fail — many before the end of January even rolls around.

According to Forbes, one major reason New Year’s resolutions fail is that the person making the resolution wasn’t that committed in the first place. Oftentimes people make resolutions because they feel peer pressured into doing so and whatever arbitrary goal they come up with ends up causing them more stress than not. 

If you’re one of the millions of people feeling their motivation waning, it may be time to change your resolution. When you have create (or re-establish) your resolution, ask yourself these questions: 

“Why do I care about this goal?”

“How will I know I’ve been successful by the end of the year?” 

“Why is achieving this resolution important to me?” 

Your answer to these questions will indicate how likely you are to abandon your goals altogether. People who have a strong emotional connection to their goals are 1.3-1.8 times more likely to accomplish their goals than people with weak connections. 

So let’s get emotional! By attaching your resolution to someone you love (your wife, kids, husband, family), and thinking about how your goal will benefit them, you can suppress your negative thoughts! An example: if your resolution is simply “I want to save money this year”, but you have no attainable reason for doing that, it’s a lot easier to stop trying. Alternatively, if you frame your mindset as “I want to save money this year so I can afford to put my kids through private school”, you’re going to be much more motivated as you see the fruits of your labor.

If you can’t think of any New Year’s resolutions for yourself, but you want to commit to some sort of change, here are some easy and attainable goals: 

  • Eat one healthy meal a day 
  • Do something outside once a day: sitting, breathing fresh air 
  • Prioritize self-care: baking, reading, taking a bath 
  • Start a gratitude journal
  • Eat more veggies

Or, challenge yourself: 

  • Cook one new thing each week 
  • Create a cleaning schedule you can stick to
  • Read one new book a month
  • Pick up a new hobby

Creating and achieving a consistent weekly or monthly goal will help you move in the right direction so it’s easier to follow through with bigger goals you set in the future. 

Finding joy in the small things that make you happy instead of focusing on the things that you aren’t doing or haven’t accomplished is going to be key to getting through 2021 together. Give yourself credit for even completing the simplest of tasks during this crazy time. 

Whatever you choose, remember to be kind to yourself along the way. 

Introducing Meagan

We have a new family member — just in time for the holidays! Meagan, welcome to Ashburn Family Chiropractic!
Meagan recently graduated with a Bachelor of Science degree in Exercise Science and is a Certified Strength and Conditioning Specialist (NSCA). Her passion for holistic medicine and supporting the body’s natural ability to heal itself has led her to pursue a Master’s degree in Acupuncture. She is excited to work at Ashburn Family Chiropractic where people share the same passion for health and wellness!

How To Mentally & Physically Prepare for the Holiday

Let’s be honest, 2020 has been an exhausting year. With the election in the rearview mirror and the pandemic still impacting our daily lives, it’s no wonder why thousands of Americans are ready to embrace this holiday season. 


This year has taken a hit on the mental and physical health of people across the world, which is why it’s so important to check in with yourself and take inventory: 


How are you feeling? 


Have you been getting enough sleep? 


How are your energy levels? 


Are you feeling foggy or fatigued? 


You are not alone. According to a poll done by Weight Watchers, 72% of surveyors reported to have gained more weight during quarantine than the holidays and a Blue Cross Blue Shields survey suggested that there has been a 23% increase in alcohol consumption since the pandemic began. 


So, what can you do? With the stress of Christmas and the New Year right around the corner, the last thing you want to think about is counting your calories or restricting, but the holidays CAN be just as much fun while still prioritizing your health! 


Here are a few tips to help you get out of your unhealthy habit funk: 


Avoid emotional eating: During times of stress, it’s not uncommon to return to comfort foods. We all do it! They make us feel better by reminding us of a soothing time in our lives. It may feel good in the short term, but these comfort foods are often high in carbs and fat, a combination that can create dangerous craving cycles and result in a crash. Instead, switch to energy-boosting foods that are easy to store like frozen fruits, sweet potato, squash, and quality proteins. 

Reward yourself: Your brain likes to know it’s doing the right thing! When you accomplish something (like practicing a new healthy habit in place of an unhealthy one), celebrate that feeling and relish in your success. This can be as simple as giving yourself a *literal* pat on the back or sharing your success with a family member or friend. 

Make it manageable: Start with a 15 or 20-minute workout instead of committing to an hour-long exercise. It can be as simple as going for a walk or doing yoga. Just keep your body moving — especially when you don’t want to!

Write out your goals: Studies have shown that people are 42% more likely to achieve their goals if they write them down. So take some time to write down your values and goals–something you’ve always wanted to do, something that would benefit your life or something that would make you feel better overall! Then turn your goals into bite-sized pieces.



Have patience with yourself: Habits aren’t formed overnight. Both good and bad habits take time to change (especially the bad ones!). Remember that everyone is experiencing something different during the pandemic and quarantine. Avoid comparing yourself to others, especially right now. What works for your friend or family member won’t always work for you. 

Consider getting a therapist: It’s easier than ever to seek extra emotional support. You don’t even need to see someone in person! If you want to explore deeper feelings and behaviors, schedule a telehealth appointment, and see how it goes. You aren’t committed to anything!

Back-to-School: How to Prepare your Kids for Success


In addition to dealing with the complexities of entertaining and keeping children safe during a pandemic, parents now have to worry about a whole new beast: virtual learning.   



Every kid is unique and learns at their own pace. Some kids will thrive off of virtual learning while others will struggle with feeling overwhelmed by excessive screen time and environmental distractions. 

It’s important to find out what works best for YOUR child. Here are some ways you can make virtual learning a little easier on your kids: 


  • Have a consistent schedule where kids can more easily transition in and out of school time: Try to build as much structure as possible by setting regular times for meals, schoolwork, and other activities; however, allow for flexibility in the schedule. Give children a break if they are feeling frustrated, anxious, or overstimulated. 


  • Set up a designated “classroom” space: Whether this is an actual office space in your home or a desk in the kitchen/bedroom, there needs to be an area specifically for your child to learn.  


  • Reduce distractions by limiting the use of devices that aren’t being used for education: If smartphones and tablets are around your child, they are more likely to use them! Avoid the distraction all together by placing them in a separate room. Having the TV on during the day or having favorite toys around can also make it difficult to focus. Set up a quiet, clutter-free workspace for your child. 


  • Provide “brain breaks” in between learning: Studies have shown that higher levels of screen time are associated with a variety of health harms, such as obesity and depression while small amounts are not harmful and may have some benefits. 


  • Provide positive feedback: Children often receive reassurance and reinforcement from teachers and counselors throughout the day. Creating a reward system can help maintain motivation and enthusiasm for learning! Have fun with it — put a checkmark, star, or sticker on work assignments or allow extra playtime at the end of the day! Verbal praise is also highly effective and important.


  • Encourage healthy food choices: When you eat better, you feel better! Sugary drinks, refined carbs, and highly processed foods can all have negative results on your brain which impacts your memory and mood. Foods like fruits and vegetables, on the other hand, can promote energy levels, alertness, and focus throughout the day! Adding nutrient-rich vitamins to your daily regime can also be a helpful energy booster. We’ve partnered with Juice Plus+ to bring you the products we have tried and trust for immune support, building, and restoration as well as your overall well-being — which is especially important right now to combat COVID-19. Juice Plus+ products are made from the juice powder concentrates and oils from more than 40 different fruits, vegetables, and grains. There are options for the whole family, including the fruit and vegetable chewables for kids that deliver whole food based nutrition from 20 different fruits, vegetables, and grains in a tasty, soft chewable form! You can also read our recent blog post on boosting your immune system for more ideas. 


  • Be flexible and patient: If you find yourself getting frustrated throughout the day, the odds are, your child is experiencing the same thing! We are all adjusting to this new normal, and need the grace to make mistakes and learn from them. Watch what works for your child and what doesn’t. Set aside extra time to work on more difficult subjects and encourage your child to work independently on things that come more easily to them. 


Most importantly, remember: this won’t last forever! There will be bumps in the road, but that’s okay. Try to keep a positive mindset — we’re all in this together.


For more tips on creating a safe, ergonomic space for you and your child, check out our previous blog for everything you need to know to survive telework.

COVID-19, Reopening, & Your Immune System

We know that you are being bombarded with lots of information concerning COVID-19, and like us, these new developments may leave you with more questions than answers: Is it safe to participate in social gatherings? Do I still need to wear a mask when I go outside? What can I do to support my immune system so that I don’t get sick? 

While we may not have the answers to all your COVID-19 concerns, we can provide you with the tools for a holistic approach to reinforcing and supporting your immune system! Here are a few tips: 




Consuming lots of nutrient-dense foods and spices with antiviral properties will help to keep your immune system strong and may prevent colds, the flu, and other infections. During your next visit to the grocery store, plan your meals around these powerful immune system boosters: 

Citrus fruits: 

  • Oranges
  • Grapefruit
  • Clementines
  • Lemons
  • Limes

Fermented foods:

  • Kimchi
  • Pickles
  • Yogurt
  • Kefir
  • Sauerkraut

Fresh herbs:

  • Oregano
  • Peppermint
  • Rosemary
  • Basil
  • Ginger


  • Spinach
  • Broccoli
  • Red bell peppers
  • Garlic
  • Sweet Potato

Other helpful foods:

  • Green Tea
  • Kiwi
  • Papaya 
  • Turmeric
  • Yogurt
  • Sunflower Seeds
  • Almonds
  • Apple Cider Vinegar
  • Bone Broth
  • Coconut Oil

Want to make your own fresh vegetables from home? Check out our Tower Garden and take home some fresh greens!


The body’s enemies take on many forms — stress, seasonal changes, environmental contaminants. They’re virtually everywhere, hoping to capitalize on a moment of weakness. It’s a fight that never stops. It’s a fight that we want to win. Though we can’t make the immune system invincible to these pressures, we can make it more prepared.

We’ve partnered with Juice Plus+, Standard Process, and dōTERRA Essential Oils to bring you the products we have tried AND trust for immune support, building, and restoration as well as your overall well-being.  

Juice Plus+ products are made from the juice powder concentrates and oils from more than 40 different fruits, vegetables, and grains. While Juice Plus+ isn’t a substitute for eating fruits and vegetables, our whole food-based products support a healthy diet by offering a much wider variety of naturally occurring vitamins, along with antioxidants and phytonutrients found in fruits and vegetables. Every Juice Plus+ product is made from farm-fresh quality ingredients, providing the natural nutrients your body needs.

To create an online account, just follow the Juice Plus+ link and list Dr. Judy Lamp as your representative. 

The Standard Process link and doTerra Essential Oils will take you to supplements and products that can aid in immune system support.

If you have any questions or would like to book an appointment, please don’t hesitate to call us at (703) 450-4900.

Stay healthy and don’t forget to breathe!

Introducing Abel

We have a new addition to our AFC Family! Meet Abel Keen:

Abel has been a licensed massage therapist since 2009. Prior to becoming a massage therapist, he was a hospital corpsman in the United States Navy, specializing in mental health. After leaving the Navy, he wanted to continue pursuing a career in the health field. He chose massage because he preferred the “hands-on” approach and the almost immediate results his clients experienced.

He has worked in a small practice with just a few other therapists as well as in large membership-based franchises with 30-40 therapists.

His experience ranges from creating and providing sessions based on the patient’s needs to managing the entire staff and facility.

He has additional training in Pre-natal, Swedish, Deep tissue, Sports, Trigger point, therapeutic, and Hot stone massage.

Tower Garden to Table

During quarantine, a lot of people have taken to starting new hobbies: baking fresh bread, meditating, knitting, and even gardening (it is Springtime, after all!). But, what do you do if you want to flex your green thumb, but you don’t have enough yard space?

You ditch the soil altogether! Instead, save yourself the dirty fingernails and mud-stained clothes by using a Tower Garden!

You’re welcome to see our Tower Garden growing in our office — just give us a call and let us know that you’re interested in learning about it!

What is it?

Good health starts with positive, sustainable habits, like eating wholesome foods.

Tower Garden lets you easily grow your own fresh, nutrient-rich foods using a vertical growing system WITHOUT the use of soil. The advanced technology offers a cleaner, simpler, and more efficient way to grow fresh, healthy food for your family.

Tower Garden uses an aeroponic growing system — the same technology NASA uses — to grow plants using only water and nutrients. Research shows that aeroponic systems grow plants 3x faster and produce 30% greater yields on average. In fact, Tower Garden can grow more than 150 different wellness-promoting plants, with the exception of root crops such as potatoes and carrots. Check out the entire plant list here!

The new Tower Garden HOME is ideal for indoor gardening, while the Tower Garden FLEX is slightly larger and can be used indoors or outdoors.

A Tower Garden HOME Growing System kit is just $55.83/month for 12 months and includes a variety of starter seeds and everything you need to grow up to 32 full-sized greens and herbs. A Tower Garden FLEX Growing System kit is even less! At $51.67/month for 12 months, you can grow up to 20-full sized vegetables, herbs, fruits, and flowers!

Why are they good?

Food is the third-largest expenditure in Americans’ budgets. According to the Bureau of Labor Statistics, Americans spend more than $7,000 on groceries and eating out per year, and guidelines laid out by the United States Department of Agriculture (USDA) show that a family of four can spend between $890 and $1,287 per month.

So, why not cut your grocery list in half by growing a wide variety of fruits and vegetables year-round in the comfort of your own home? Not only do you avoid the learning curve and mess of a traditional outdoor garden, but you save time and space: each model takes up less than 3 square feet and requires as little as 10% of the space and water you’d use with traditional growing. And the best part? With Tower Garden’s advanced technology, it’s almost impossible to screw up!

They’re great for classrooms, people with limited outdoor space, and even offices! If you’ve visited AFC over the last few months, you would have seen our beautiful Tower Garden! From our first sprouts in January to the beautifully mature vegetables growing in March, we’re happy to say that we’ve had more than a handful of clients ask us to take some of our Basil, Spicy Baby Greens, and Rainbow Chard home with them!

If that isn’t enough, having a Tower Garden in your home could be good for your mental health, too. Not only do plants make us feel better, but they also give us increased energy and bring feelings of vitality and an improved state of mind — which is something we could all use right now.

Whether you’re bored during quarantine, want to educate yourself and your family on the importance of home-grown food, or just want to add a little color to your home, give Tower Garden a try!

The Tele-Working Survival Guide

Dear patients,

For many of you, working from home means setting up shop at the dining room table or working from the couch.

Make sure that you’re set up for success without hurting your hips, back, neck and shoulders.

In this video, Dr. Scott Lamp talks about how to work from home without hurting yourself!

Part 1 – Introduction

Part 2: Ergonomics, Teleworking Basics and Peripheral Devices



Part 3: Memory Pegs

Introducing Joselyn

Our family at AFC just keeps getting bigger!

Introducing Joselyn!

Because one new face just wasn’t enough, we’d also like to introduce Joselyn!

Joselyn has been working as an administrator for over 5 years while also getting her AA in Science and continuing her education in public health.

She loves working with people and cares deeply about their overall wellbeing.

She’s happy she found Ashburn Family Chiropractic, where she is surrounded by positivity.

Please welcome her next time you come into the office!


The Importance of Micronutrients

micronutrientsThe holidays are a stressful time for a lot of people. From the pressure to give the perfect gift to the time crunch of fitting in all the holiday parties, a lot of people’s health takes a back seat.

As our stress increases, our ‘weak links’ come out — our treat-filled diets plus stress lead to inflammation in the gut and body, so health issues that you may normally have under control such as digestive issues, anxiety, aches and pains can all flare up. In fact, people can gain an average of 3 to 5 lbs. over the holiday season.

January is a great opportunity to get your body back in balance and start rebuilding with a good, clean system.

One of the best ways to do that is by adding micronutrients to your diet.

You’ve probably heard of the “big three” macronutrients — carbohydrates, lipids, and proteins — that your body needs to function. Micronutrients are all those vitamins and minerals that are necessary for things like keeping you energized, immune function, bone health, fluid balance and so much more. These can include vitamin B6, vitamin C, vitamin E, magnesium and zinc, to name a few.

When your body doesn’t get enough of these and other micronutrients, you may feel tired, in pain, foggy, depressed and otherwise run down.

One of the best ways to replenish these micronutrients is with a variety of fresh fruits and vegetables, but with our busy lives, sometimes we’re too busy to get always have fresh produce on hand. Dr. Judy has a variety of concentrated fruit, vegetable and berry-based capsules and chewable tablets that are a great way to bridge the gap between what you do get and what you should get — and rebuild those all-important micronutrients.

If you’re interested in giving your body a great reset this January, ask Dr. Judy about her regimen and how you can reclaim your energy this winter.