We are inundated with health and fitness info every day. Each time you open a magazine or turn on the TV, someone is trying to sell you on THE ANSWER to all your health and fitness needs.
These products range from magic pills that will eliminate body fat or rid your body of the oft-dreaded “toxins”. Other times it’s a new piece of equipment or training system. The “best” total body workout imaginable in the shortest amount of time.
“All you have is three minutes a day? No problem! OUR system will give you that beach body you’ve always wished for in TWO MINUTES A DAY! GUARANTEED or your money back!”
The amount of time and money poured into the making of these products and commercials is staggering. Commercial health and wellness is a multi-billion dollar industry and it gets bigger as the majority of us struggle with new and effective ways to improve our health.
Unfortunately, the burden of delivering the “bad” (read: factual) news to the public usually rests on those of us in the industry who are GENUINELY concerned about our clients’ health.
Here is a short list of the fitness myths to keep in mind when you’re being yelled at by the 12-3am infomercial about the next biggest thing:
1. There is no magic pill. If there were it’d have been in the hands of actual health professionals long ago. Companies can make ridiculous claims because what they are selling you is not regulated by the FDA. Thus, these manufacturers can say anything as long as they “believe” it will do what they claim. A simple thing to remember is to read the fine white print at the bottom of the screen when they make their money back guarantee.
2. There is no ONE best method or piece of equipment. If there were, then why is that guy Jake selling something different than he was a year ago??? Those of us who have made health and fitness a career attempt to be proficient using thousands of pieces of equipment and better yet, no equipment at all. A carpenter can do a better job with a hammer that he’s mastered than with a hundred different hammers that he is familiar with.
3. Don’t believe the hype: Be skeptical, ne, avoid any purchase that promises results “AS FAST AS POSSIBLE” or in “JUST __ MINUTES PER DAY”. Please understand that these folks are not in the business of health, they are in the business of sales. Promising results as fast as can be imagined sells better than telling the truth about putting work in over an extended period of weeks, months and years.
4. You can’t lose just “belly fat”: It’s just impossible. Our bodies don’t work that way. Take our word for it.
The solution is simple but many of us struggle with the implementation:
1. Eat well! Your meals should be made up of low fat, low sugar items that are rich in lean protein and complex carbohydrates.
2. Eat often!!! This one is tough because it requires the most discipline of all the rules. If we’re serious about getting better, we should eat a small meal every 3-5 hours throughout the day.
3. Exercise. It can be ANYTHING! Walk. Run. Play. Lift. Jump. Dribble. Throw. Literally anything that raises your heart rate for 20-60 minutes per day is enough. When an activity starts to feel easy, bump up the speed, the amount, the frequency or change it up. Variety is important for a number of reasons so switch things up on a monthly or weekly basis.
The short list above is the ONLY time-tested and 100% proven way to achieve maximum physical health. All the other fads and myths will come and go but the true solution will remain.
Be well.
Tuesday, April 12, 2011
Monday, March 28, 2011
Who's in your corner?
Our clients expect the highest value during their time with us. Most of the people we work with are among the top athletes and physical performers in the our area. From evaluation to discharge our focus is on accelerating healing and improving function to progress toward maximum performance levels. This can only be accomplished if client, physical therapist and physician are on the same team!
There are professionals who refuse to work in this way. People who are no longer learning and claim to have all the expertise necessary to fix all problems all the time. This is not exclusive to physical therapy, sports medicine or coaching.
The best physician in the world cannot fully heal a patient if the patient is does not comply with certain recommendations.
The most gifted athlete in the world will surely fail if the rely only on their abilities without learning from the lessons of a skilled coach.
The most skilled physical therapist will certainly see their interventions wasted if their client's physician is contradicting or undermining their care.
You see, it is only when all of the pieces of this puzzle fit together that each can acheive their highest potential. Ask yourself and others:
Not all of us will have the opportunity to play professional sports. However, all of us DO have the potential. It is those of us who recognize that if they attempt to go it alone, the journey will be treacherous. We must see that there are people and professionals that can help to maximize all areas of sports performance.
There are professionals who refuse to work in this way. People who are no longer learning and claim to have all the expertise necessary to fix all problems all the time. This is not exclusive to physical therapy, sports medicine or coaching.
The best physician in the world cannot fully heal a patient if the patient is does not comply with certain recommendations.
The most gifted athlete in the world will surely fail if the rely only on their abilities without learning from the lessons of a skilled coach.
The most skilled physical therapist will certainly see their interventions wasted if their client's physician is contradicting or undermining their care.
You see, it is only when all of the pieces of this puzzle fit together that each can acheive their highest potential. Ask yourself and others:
- Does your physician speak with your physical therapist?
- Is your physical therapist in contact with parents or coaches?
- Has your any one part of your performance team given input to another?
- Is there communication between athletes, parents, and trainers?
Not all of us will have the opportunity to play professional sports. However, all of us DO have the potential. It is those of us who recognize that if they attempt to go it alone, the journey will be treacherous. We must see that there are people and professionals that can help to maximize all areas of sports performance.
Thursday, March 17, 2011
Baseball player with an elbow injury (UCL strain): A Case Study
I had a conversation with a patient's family recently and I thought it might be helpful to other athletes, parents, coaches and physical therapists (PTs).
The patient: A high school, high-level baseball player with an elbow injury (read: dominant arm Grade II UCL strain). He plays all phases of the game at an elite level (running, hitting, fielding, pitching/throwing).
The question: Will he be able to pitch or play the field within the next several weeks?
Parent's and athlete's thoughts: "Well, he should definitely be ok to play the field before he is back to pitch 100%, right?"
The answer: It's actually the reverse and it’s based on a lot of factors that might not be common knowledge.
The rationale: When a pitcher throws the ball, while it is a violent action in itself, it’s among the most “sterile” movements in sports. It’s a closed environment in that there is little in the way of distraction, barring a few situations, to interrupt the mechanics of throwing. The thrower’s lower body positioning, arm loading and acceleration, as well as the follow through are consistent and should be variation free.
When playing the field as a defender, the entire the upper extremity operates in a much more varied way. There is often lateral movement involved, momentum, obstacles, runners and not to mention situational strategy which all put the kinetic chain at risk.
This is the type situation that will ‘find’ the weak link in the chain. This is of greatest concern when coming back from a significant injury but it holds true in all athletes performing all kinds of movements.
Injury prevention is a main reason that athletes should be seeking PT evaluation on a regular basis. During such an eval we actively look for any less-than-optimal range of motion, strength and joint mechanics. We treat any issues we find and provide our athletes with the information they need to monitor any pain and take an active role in their prehab.
I'm happy to say that we have effectively lengthened seasons and increased performance in our practice. Using this approach we can have great confidence that our clients are prepared for the highest levels of competition. I'd recommend that all parents, coaches and PTs become more involved in preventing problems before they begin. There is no situation in which I'd rather see someone as a patient with an injury versus as a client for a prehab visit!
In the above patient case, the patient was advised to return to play along the originally established timeline after all manual techniques to rehab the elbow. The advanced timeline included hitting drills, THEN hitting practice, THEN pitching drills, THEN pitching and then finally back to playing defense. The athlete and family understood the rationale and the athlete is back on the field at this time.
The patient: A high school, high-level baseball player with an elbow injury (read: dominant arm Grade II UCL strain). He plays all phases of the game at an elite level (running, hitting, fielding, pitching/throwing).
The question: Will he be able to pitch or play the field within the next several weeks?
Parent's and athlete's thoughts: "Well, he should definitely be ok to play the field before he is back to pitch 100%, right?"
The answer: It's actually the reverse and it’s based on a lot of factors that might not be common knowledge.
The rationale: When a pitcher throws the ball, while it is a violent action in itself, it’s among the most “sterile” movements in sports. It’s a closed environment in that there is little in the way of distraction, barring a few situations, to interrupt the mechanics of throwing. The thrower’s lower body positioning, arm loading and acceleration, as well as the follow through are consistent and should be variation free.
When playing the field as a defender, the entire the upper extremity operates in a much more varied way. There is often lateral movement involved, momentum, obstacles, runners and not to mention situational strategy which all put the kinetic chain at risk.
This is the type situation that will ‘find’ the weak link in the chain. This is of greatest concern when coming back from a significant injury but it holds true in all athletes performing all kinds of movements.
Injury prevention is a main reason that athletes should be seeking PT evaluation on a regular basis. During such an eval we actively look for any less-than-optimal range of motion, strength and joint mechanics. We treat any issues we find and provide our athletes with the information they need to monitor any pain and take an active role in their prehab.
I'm happy to say that we have effectively lengthened seasons and increased performance in our practice. Using this approach we can have great confidence that our clients are prepared for the highest levels of competition. I'd recommend that all parents, coaches and PTs become more involved in preventing problems before they begin. There is no situation in which I'd rather see someone as a patient with an injury versus as a client for a prehab visit!
In the above patient case, the patient was advised to return to play along the originally established timeline after all manual techniques to rehab the elbow. The advanced timeline included hitting drills, THEN hitting practice, THEN pitching drills, THEN pitching and then finally back to playing defense. The athlete and family understood the rationale and the athlete is back on the field at this time.
Monday, March 7, 2011
Shakeology: The tough question answered.
Recently received a good question about a specific "meal-replacement" product and thought everyone would benefit from it.
The question:
I just bought "Insanity" - the Beachbody program - same company that produces P90X. I've been debating whether or not to purchase their nutritional shake - Shakeology. I was working out this afternoon, wearing my SPARK t-shirt, and took it as a sign from above that I should ask a knowledgeable fitness professional - Should I trust Shakeology? What are your thoughts on meal replacement shakes?
I did a little research on Shakeology but couldn't specifically find what was actually in this shake. Found a lot of sales speak, but not much in the way of real nutrition information. It looks mostly like a lot of other meal shakes. If what you can gleen from the internet is correct here is how it breaks down: 1 Serving: Calories: 299, Fat: 3g, Carbs: 50g, Protein: 22g
To answer what I think is the base question, I do like, use and endorse meal-replacement shakes and bars. As someone who is always on the go and having to eat while with or between clients these are a lifesaver. The main thing we want to be careful of is macronutrient make-up of the 'meal': the amount of sugar, fat, protein and total carbohydrates and the total calories.
I ask my clients, and really anyone who is looking to eat more healthily (is that a word?), to stick to a 60/30/10 or 50/30/20 split when it comes to calories from carbohydrates, protein and fat, respectively. This goes for all meals, not just meal replacements. IF a bar or shake does not conform to this metric, then it is not a meal replacement; i.e., if it has 80 grams of protein and 15 grams of cho (carbohydrates), then it is just a protein shake/bar. If the shake has 50 grams of cho, 25 grams of protein and 10 grams of fat, then it much more clearly is a meal replacement.
Using the limited info I found on 'Shakeology' I can tell you that it is a true meal-replacement and is probably fine if you want to be sure you're getting good calories in during the day. I almost always recommend that clients find ways to prepare their own meals. In this way, we can all be sure as to what is going into them.
The FDA is pretty good about regulating how much a nutrition company can fib about calories and macronutrients so you can trust the label. However, the rules for what a company can say is "proprietary" (in other words, what the manufacturer doesn't have to disclose to you) are very muddy. If the shake is said to "boost metabolism", curb your appetite or give you faster recovery there's not much you can do to know how they make those claims. Realize that many of the claims made usually apply to a regular meal as well so don't be fooled.
If you are versed in reading labels, be on the lookout for caffeine, certain herbals, and anything with an 'L' in front of it, i.e., L-carnitine, L-carnosine, etc. The effectiveness of these amino acids is rarely substantiated with evidence.
Hope this sheds some light. Let us know if you have other questions.
The question:
I just bought "Insanity" - the Beachbody program - same company that produces P90X. I've been debating whether or not to purchase their nutritional shake - Shakeology. I was working out this afternoon, wearing my SPARK t-shirt, and took it as a sign from above that I should ask a knowledgeable fitness professional - Should I trust Shakeology? What are your thoughts on meal replacement shakes?
I did a little research on Shakeology but couldn't specifically find what was actually in this shake. Found a lot of sales speak, but not much in the way of real nutrition information. It looks mostly like a lot of other meal shakes. If what you can gleen from the internet is correct here is how it breaks down: 1 Serving: Calories: 299, Fat: 3g, Carbs: 50g, Protein: 22g
To answer what I think is the base question, I do like, use and endorse meal-replacement shakes and bars. As someone who is always on the go and having to eat while with or between clients these are a lifesaver. The main thing we want to be careful of is macronutrient make-up of the 'meal': the amount of sugar, fat, protein and total carbohydrates and the total calories.
I ask my clients, and really anyone who is looking to eat more healthily (is that a word?), to stick to a 60/30/10 or 50/30/20 split when it comes to calories from carbohydrates, protein and fat, respectively. This goes for all meals, not just meal replacements. IF a bar or shake does not conform to this metric, then it is not a meal replacement; i.e., if it has 80 grams of protein and 15 grams of cho (carbohydrates), then it is just a protein shake/bar. If the shake has 50 grams of cho, 25 grams of protein and 10 grams of fat, then it much more clearly is a meal replacement.
Using the limited info I found on 'Shakeology' I can tell you that it is a true meal-replacement and is probably fine if you want to be sure you're getting good calories in during the day. I almost always recommend that clients find ways to prepare their own meals. In this way, we can all be sure as to what is going into them.
The FDA is pretty good about regulating how much a nutrition company can fib about calories and macronutrients so you can trust the label. However, the rules for what a company can say is "proprietary" (in other words, what the manufacturer doesn't have to disclose to you) are very muddy. If the shake is said to "boost metabolism", curb your appetite or give you faster recovery there's not much you can do to know how they make those claims. Realize that many of the claims made usually apply to a regular meal as well so don't be fooled.
If you are versed in reading labels, be on the lookout for caffeine, certain herbals, and anything with an 'L' in front of it, i.e., L-carnitine, L-carnosine, etc. The effectiveness of these amino acids is rarely substantiated with evidence.
Hope this sheds some light. Let us know if you have other questions.
Sunday, March 6, 2011
The SPARK Stable: Stud throwers' corner
I've worked with a lot of overhead athletes so far in my career and I continue to see some recurring themes that concern me.
Here's a quick list of the issues I come across and what you can do to rehab recurring injuries, prevent more problems and maximize your performance for the long term.
#1. Almost every young thrower we see is lacking some significant range of motion in their dominant shoulder. The biggest problems usually show up in what we call 'internal rotation' especially with the arm in the late cocking and early acceleration phases. This lack of mobility asks the muscles of the rotator cuff to work harder than is normally needed to slow the entire arm. This leads to increased fatigue, decreased arm speed and shorter outtings. Over the course of a season, this will lead to less time on the mound, more time needed between appearances and ultimately increases overall risk for major injury.
#2. Invariably, we also find significant decreases in the strength of low and mid traps as well as the external rotator muscles. When operating normally these muscles keep the bones and ligaments of shoulder complex working in perfect harmony. Maximal performance with minimal risk for injury. Think about it: able to throw hard, often and with minimal pain. THAT is elite level performance.
#3. Not enough rest. Most of our clients are the best of the best. Our pitchers throw the hardest and with the best stuff at whatever their age. This is a great canvas for us to work on. The issue is that they are routinely trotted out to pitch with minimal rest and in some cases sooner than they should. Coaches are usually well-meaning in that they want to maximize their chances of competing but sometimes at the expense of long term health and performance of the pitcher.
In addition to all of the manual physical therapy techniques we use maximize pitcher performance, there are a few simple things we have all of our clients do that helps us get the optimal balance of stability and mobility we need to perform at peak levels: lots of stretching of the anterior muscles (like the pecs), stretching the posterior cuff and capsule and strengthening the external rotator muscles. In addition we teach our athletes to recognize the signs of fatigue to lookout for so they can best manage their pitch counts and become comfortable with communicating with coaches and parents about their pain or fatigue.
Our ultimate goal is to see pitchers before they have any major injury so that we can pick out small issues we can fix and train them to completely avoid the injuries that will sideline them for extended periods.
Here's a quick list of the issues I come across and what you can do to rehab recurring injuries, prevent more problems and maximize your performance for the long term.
#1. Almost every young thrower we see is lacking some significant range of motion in their dominant shoulder. The biggest problems usually show up in what we call 'internal rotation' especially with the arm in the late cocking and early acceleration phases. This lack of mobility asks the muscles of the rotator cuff to work harder than is normally needed to slow the entire arm. This leads to increased fatigue, decreased arm speed and shorter outtings. Over the course of a season, this will lead to less time on the mound, more time needed between appearances and ultimately increases overall risk for major injury.
#2. Invariably, we also find significant decreases in the strength of low and mid traps as well as the external rotator muscles. When operating normally these muscles keep the bones and ligaments of shoulder complex working in perfect harmony. Maximal performance with minimal risk for injury. Think about it: able to throw hard, often and with minimal pain. THAT is elite level performance.
#3. Not enough rest. Most of our clients are the best of the best. Our pitchers throw the hardest and with the best stuff at whatever their age. This is a great canvas for us to work on. The issue is that they are routinely trotted out to pitch with minimal rest and in some cases sooner than they should. Coaches are usually well-meaning in that they want to maximize their chances of competing but sometimes at the expense of long term health and performance of the pitcher.
In addition to all of the manual physical therapy techniques we use maximize pitcher performance, there are a few simple things we have all of our clients do that helps us get the optimal balance of stability and mobility we need to perform at peak levels: lots of stretching of the anterior muscles (like the pecs), stretching the posterior cuff and capsule and strengthening the external rotator muscles. In addition we teach our athletes to recognize the signs of fatigue to lookout for so they can best manage their pitch counts and become comfortable with communicating with coaches and parents about their pain or fatigue.
Our ultimate goal is to see pitchers before they have any major injury so that we can pick out small issues we can fix and train them to completely avoid the injuries that will sideline them for extended periods.
Tuesday, February 22, 2011
Time to knock off the rust
The spring is right around the corner. We are all very excited to be able to get outdoors and back to the sports and activities we love. But you may want to wait just a second.
It’s been a few months indoors with not too much in the way of preparation for the coming active seasons. We routinely treat people for injuries during their competitive or active season but we always wish we could have seen them before they got going!
So many injuries result from improper mechanics, poor flexibility and overall decreased joint health. The great thing is that if you catch some of these problems before you get going full force, you can head off injuries and even improve your performance.
The reason is actually pretty simple: Let’s take a softball or baseball player. They spend the entire winter in their normal routine of sitting at a desk and staring longingly at the snow covered ground wishing the spring and summer to come soon. Sitting at a desk and forgetting how important upper body and shoulder posture is, it gets worse and worse. He/she may even experience some neck or back pain over the winter that resolves slightly.
Now it’s spring!!! Yea! On the first warm day they grab their glove and a few friends and get after it! They feel good! Pain isn’t a problem and they are enjoying the weather. … that is until the next day. Shoulder pain, neck pain, arm pain all creep in. What happened? Well during that winter while each of us is hard at work, our muscles forget the “athlete mode” and go into “worker mode”. Everything an athlete needs for efficient and powerful movement is essentially reset.
IF they'd have asked themselves a few questions before running out there on the first lovely day, they’d might have learned that not everything is how they left it.
1. Have I kept moving?
2. Am I in the same condition now that I was last season (year/spring/etc)?
3. Did my aches and pains from last season resolve?
4. Am I ready?
If you can answer these questions with an honest YES, then you might be good to go! Just be sure to warm-up properly before hand and don't overdo it the first time out.
If even one of them is a NO, consult with someone who will sit and discuss some ways to get you back to 100%.
A good performance-minded PT will gladly consult with anyone who is looking to prevent injuries. We're much happier seeing our friends out there enjoying themselves rather than spending time on the treatment table.
Get after it!
It’s been a few months indoors with not too much in the way of preparation for the coming active seasons. We routinely treat people for injuries during their competitive or active season but we always wish we could have seen them before they got going!
So many injuries result from improper mechanics, poor flexibility and overall decreased joint health. The great thing is that if you catch some of these problems before you get going full force, you can head off injuries and even improve your performance.
The reason is actually pretty simple: Let’s take a softball or baseball player. They spend the entire winter in their normal routine of sitting at a desk and staring longingly at the snow covered ground wishing the spring and summer to come soon. Sitting at a desk and forgetting how important upper body and shoulder posture is, it gets worse and worse. He/she may even experience some neck or back pain over the winter that resolves slightly.
Now it’s spring!!! Yea! On the first warm day they grab their glove and a few friends and get after it! They feel good! Pain isn’t a problem and they are enjoying the weather. … that is until the next day. Shoulder pain, neck pain, arm pain all creep in. What happened? Well during that winter while each of us is hard at work, our muscles forget the “athlete mode” and go into “worker mode”. Everything an athlete needs for efficient and powerful movement is essentially reset.
IF they'd have asked themselves a few questions before running out there on the first lovely day, they’d might have learned that not everything is how they left it.
1. Have I kept moving?
2. Am I in the same condition now that I was last season (year/spring/etc)?
3. Did my aches and pains from last season resolve?
4. Am I ready?
If you can answer these questions with an honest YES, then you might be good to go! Just be sure to warm-up properly before hand and don't overdo it the first time out.
If even one of them is a NO, consult with someone who will sit and discuss some ways to get you back to 100%.
A good performance-minded PT will gladly consult with anyone who is looking to prevent injuries. We're much happier seeing our friends out there enjoying themselves rather than spending time on the treatment table.
Get after it!
Monday, January 24, 2011
1 + 1 = 3!
This time of year is about rejuvenation, starting fresh, finding ways to improve yourself and reconnecting with what’s important in your life. There are many different professionals that are equipped to assist you. Some have skills in fitness and exercise while others have unique expertise in pain, mobility and health.
We all have different priorities that guide our decisions. Here I give you the information you need to make the best choices about your health.
If help with body weight, strength, flexibility and stamina is what you seek then your best bet is to find a personal fitness professional in your area. What to ask:
1. How long have you been training?
a. Beware novices and people who are just ‘part-time’ trainers. It takes about 5 years of work with clients to become proficient at maximizing results.
2. Are you certified? What is your education in the field of Health and Fitness?
a. There are many, many certifications and all are not created equal. Some reputable organizations are ACSM, NSCA, NSPA, ACE and AFAA. If they don’t name one of these, they’d better have some good formal education credentials.
3. What is a typical session like?
a. Key words to look for here include: warm-up, flexibility training, cardiovascular conditioning, variety, pace, energy, education, FUN! That last one is lost on many. If you’re enjoying your experience you will have a better outcome.
Other people are seeking ways to decrease their overall pain levels and increase their mobility. Now, this is a job for a good Physical Therapist. The field is widely misunderstood as a place where you go if you’ve had surgery or a major accident. Physical therapists do some of their best work picking out smaller problems that will prevent larger ones in the future. Here’s what to ask:
1. What is your specialty?
a. PTs are licensed by the state in which they practice. Their formal education is rigorous and in-depth. However, some PTs address issues that others do not. For example, if you have joint pain, it may not be wise to see someone who specializes in fibromyalgia, a nerve disorder.
2. How long have you been in practice?
a. PTs are thought of as novice practitioners inside of 3 years from their licensure.
3. What is your approach or method for diagnosis and treatment?
a. There are many valuable techniques and methods. The key is that the PT can explain them to you sufficiently so that you are certain you’re getting the experience you need.
Of course, the best situation is being cared for in a place that does both of these in synergy to maximally benefit their clientele. These clinics are out there if you look hard enough.
We all have different priorities that guide our decisions. Here I give you the information you need to make the best choices about your health.
If help with body weight, strength, flexibility and stamina is what you seek then your best bet is to find a personal fitness professional in your area. What to ask:
1. How long have you been training?
a. Beware novices and people who are just ‘part-time’ trainers. It takes about 5 years of work with clients to become proficient at maximizing results.
2. Are you certified? What is your education in the field of Health and Fitness?
a. There are many, many certifications and all are not created equal. Some reputable organizations are ACSM, NSCA, NSPA, ACE and AFAA. If they don’t name one of these, they’d better have some good formal education credentials.
3. What is a typical session like?
a. Key words to look for here include: warm-up, flexibility training, cardiovascular conditioning, variety, pace, energy, education, FUN! That last one is lost on many. If you’re enjoying your experience you will have a better outcome.
Other people are seeking ways to decrease their overall pain levels and increase their mobility. Now, this is a job for a good Physical Therapist. The field is widely misunderstood as a place where you go if you’ve had surgery or a major accident. Physical therapists do some of their best work picking out smaller problems that will prevent larger ones in the future. Here’s what to ask:
1. What is your specialty?
a. PTs are licensed by the state in which they practice. Their formal education is rigorous and in-depth. However, some PTs address issues that others do not. For example, if you have joint pain, it may not be wise to see someone who specializes in fibromyalgia, a nerve disorder.
2. How long have you been in practice?
a. PTs are thought of as novice practitioners inside of 3 years from their licensure.
3. What is your approach or method for diagnosis and treatment?
a. There are many valuable techniques and methods. The key is that the PT can explain them to you sufficiently so that you are certain you’re getting the experience you need.
Of course, the best situation is being cared for in a place that does both of these in synergy to maximally benefit their clientele. These clinics are out there if you look hard enough.
Thursday, January 13, 2011
Resolve to Succeed
This time of year, we each make promises to ourselves. We say that we're going to get back into the gym, we're going to eat better, we're going to remove stress from our lives and appreciate those around us more. Our hearts are always in the right place but most New Year’s Resolutions fail because of poor planning and because we set lofty and unrealistic goals. That's if we set goals at all!
The resolution of losing 20 pounds in January is possible but unrealistic. From a health stand point, it’s plain-old not healthy to lose weight that fast.
Saying you will go to the gym every day only sets you up for failure as it's practically impossible, and in most cases, generally a bad idea. This one is especially hard if you’re not accustomed to exercising on a regular basis which is where the majority of us struggle.
Here is the formula for making a lasting change in your health and wellness this 2011
1. Break this goal down into attainable and measurable short term goals. Weekly goals are great, monthly goals might give us too much wiggle room and negatively impact our planning.
2. Consult with a professional to set a realistic long term goal.
3. Keep records to easily track your progress
4. BE HONEST with yourself and those who are helping you. If you strayed from your "perfect" meal plan, then note that mistake. Note why it happened. Did you miss a workout that you thought was well planned out? That's ok. We will all make those mistakes. Learn why it didn't work for you that day/week and adjust your plan so that you know where you stand in the terms of your long term goal.
5. Keep the goal in mind. Sometimes you will want to jump ship. Sometimes it may not seem worth it. If so, reexamine the long term goal. Consult with your fitness pro. While it might have been realistic, it may not have been practical given your circumstances.
6. Make the adjustments and keep improving. The trick is to set all of your goals and measures up in a way that even if you fall just short of any, you will come out at a better place in the end.
The resolution of losing 20 pounds in January is possible but unrealistic. From a health stand point, it’s plain-old not healthy to lose weight that fast.
Saying you will go to the gym every day only sets you up for failure as it's practically impossible, and in most cases, generally a bad idea. This one is especially hard if you’re not accustomed to exercising on a regular basis which is where the majority of us struggle.
Here is the formula for making a lasting change in your health and wellness this 2011
1. Break this goal down into attainable and measurable short term goals. Weekly goals are great, monthly goals might give us too much wiggle room and negatively impact our planning.
2. Consult with a professional to set a realistic long term goal.
3. Keep records to easily track your progress
4. BE HONEST with yourself and those who are helping you. If you strayed from your "perfect" meal plan, then note that mistake. Note why it happened. Did you miss a workout that you thought was well planned out? That's ok. We will all make those mistakes. Learn why it didn't work for you that day/week and adjust your plan so that you know where you stand in the terms of your long term goal.
5. Keep the goal in mind. Sometimes you will want to jump ship. Sometimes it may not seem worth it. If so, reexamine the long term goal. Consult with your fitness pro. While it might have been realistic, it may not have been practical given your circumstances.
6. Make the adjustments and keep improving. The trick is to set all of your goals and measures up in a way that even if you fall just short of any, you will come out at a better place in the end.
Wednesday, December 15, 2010
2011 New Year Resolution Event!!
Buy 5 personal training sessions, get 1 FREE! NO LIMIT on the number of sessions you can purchase and so NO LIMIT on the number of FREE TRAINING SESSIONS you can earn. Offer valid from now through January (1/31/2011).
Gift Certificates available.
Train with one of the most talented groups of Fitness Pros in Northern VA! Huge savings on what is already the best value in the area. Your satisfaction is GUARANTEED!
Contact us today at info@sparkphysio.com to get started.
Anyone can take advantage of this offer, so feel free to share this offer with your friends and family.
Be well in 2011!!!
Gift Certificates available.
Train with one of the most talented groups of Fitness Pros in Northern VA! Huge savings on what is already the best value in the area. Your satisfaction is GUARANTEED!
Contact us today at info@sparkphysio.com to get started.
Anyone can take advantage of this offer, so feel free to share this offer with your friends and family.
Be well in 2011!!!
Monday, December 6, 2010
Know Your Physical Therapist?
Being able to make good decisions about your health care begins with an understanding about different health professionals, how they can help and how to know if you have chosen the right one for your situation.
Physical therapists have changed a lot in the recent past. Nowadays, most people are free to see a PT directly without the need for a prescription or a visit to their primary doctor.
PTs are more highly skilled in differentiating between problems we can solve or issues that must be referred to a different medical specialist.
More often now we see people as an alternative to surgery or to pick up on clues that can prevent pain or injury altogether while still maintaining our high value post-surgery skills.
We are the Movement People. If your pain impacts your ability to work or enjoy your free time then we highly recommend you find a PT in your area who will find the problem and design a comprehensive plan to get you pain free again.
There are several criteria we urge people to examine.
Doctorate level education: Not all PTs are educated in the same way or with the same intensity. You want to work with the best available when it’s your body on the line.
Treatment time with a PT: Many clinics pass off a lot of treatment to less educated and less attentive aides or technicians. Be sure to know how much hands-on time you will be getting with your PT. This is equivalent to seeing a nurse when you wanted to see your physician. This piece couldn’t be stressed enough. The more time with your PT, the faster you will get better and back to pain free activity.
Sometimes clinics that provide the highest ratio of PT to client time may require you to bill your own health insurance. While this might sound inconvenient, practices that operate in this manner are typically among the highest in client satisfaction. Additionally, and this is an important tip, the total cost of treatment is relatively the same as when the clinic bills your insurance for you when one takes into account co-pays and the amount of time that treatment will take.
Expertise in a specialty: Some PTs work with children, others with athletes. Some specialize in certain injuries or certain sports. Become educated about the specialty of the PT or the practice that you are selecting so you are certain you will receive the best care.
Do your best to follow this advice and you will surely be in good hands with a physical therapist.
Physical therapists have changed a lot in the recent past. Nowadays, most people are free to see a PT directly without the need for a prescription or a visit to their primary doctor.
PTs are more highly skilled in differentiating between problems we can solve or issues that must be referred to a different medical specialist.
More often now we see people as an alternative to surgery or to pick up on clues that can prevent pain or injury altogether while still maintaining our high value post-surgery skills.
We are the Movement People. If your pain impacts your ability to work or enjoy your free time then we highly recommend you find a PT in your area who will find the problem and design a comprehensive plan to get you pain free again.
There are several criteria we urge people to examine.
Doctorate level education: Not all PTs are educated in the same way or with the same intensity. You want to work with the best available when it’s your body on the line.
Treatment time with a PT: Many clinics pass off a lot of treatment to less educated and less attentive aides or technicians. Be sure to know how much hands-on time you will be getting with your PT. This is equivalent to seeing a nurse when you wanted to see your physician. This piece couldn’t be stressed enough. The more time with your PT, the faster you will get better and back to pain free activity.
Sometimes clinics that provide the highest ratio of PT to client time may require you to bill your own health insurance. While this might sound inconvenient, practices that operate in this manner are typically among the highest in client satisfaction. Additionally, and this is an important tip, the total cost of treatment is relatively the same as when the clinic bills your insurance for you when one takes into account co-pays and the amount of time that treatment will take.
Expertise in a specialty: Some PTs work with children, others with athletes. Some specialize in certain injuries or certain sports. Become educated about the specialty of the PT or the practice that you are selecting so you are certain you will receive the best care.
Do your best to follow this advice and you will surely be in good hands with a physical therapist.
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