How To Prevent Boredom In Your Workouts

A year ago I was bored with exercise. I had done the same exercise video series for 8 consecutive years and I was losing motivation. With COVID-19 and quarantine just in its infancy, the last thing I felt like continuing was the same video series again.

 

I tried walking on my treadmill. I tried walking outside. I tried lifting weights. I became really frustrated because not only was I bored, but my fitness had plateaued. I gained 12 pounds because I was eating the same amount of food even though I was not exercising as consistently or intensely as previously.

 

I was in a rut.

 

Have you ever been in a rut?

Have you ever felt like you should be doing more yet don’t really know what to do?

 

That was me. And, what made it worse was that I was super motivated in creating exercise plans for my patients. I had endless ideas for them and they were having fun plus getting the results they wanted with the exercise programs I was creating for them.

 

But,...

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How About A Little Pre-Shovel Exercise Warm-Up For Muscles To Prevent Injury?

You may have heard of warming up your muscles before going for a run or swinging a golf club, but what about warming up before you shovel snow?

 

Shoveling snow is physical activity and it is recommended to warm-up before ANY type of physical activity so that your muscles are prepared to move the way you want them to move.

 

In a recent video that I created, I take you through a really cool warm-up that you can do before shoveling snow, going for a run, swinging a golf club, or shooting some hoops.

 

Why is it important to warm-up your muscles?

  • Prepares your muscles for more intense movement
  • Increases circulation
  • Increases heart rate
  • Improves range of motion
  • Improves dynamic flexibility
  • Improves mental clarity and focus when you visualize your upcoming workout as you warm-up
  • Reduces stiffness
  • Decreases soreness from previous workout
  • Reduces risk of injury

Next time you’re ready to shovel snow, clean your house, do some yard work, or exercise, keep this video ...

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Stepping Into Heart Health

Walking is one of the best forms of exercise because almost anyone can do it. It is easy to do, can be performed anywhere, and doesn’t cost a lot. 

 

Why is walking so beneficial?

  • It improves heart and lung health for overall cardiovascular fitness
  • It is a low-impact form of weight-bearing exercise that stimulates osteoblasts (bone building cells) to improve bone density
  • It helps build leg strength and endurance
  • It can help build arm strength if you pump your arms during quicker speeds
  • It contributes to a healthy body weight
  • It improves overall mood and can reduce signs and symptoms of depression

 

Walking can be a solitary activity or can be performed in a small or large group as a social activity or a friendly competition.

 

Walking can be slow as in a leisurely stroll or fast as in race walking events with USA Track & Field. Yes, race walking is an Olympic event!

 

Walking can be as simple as walking in the neighborhood.

 

Walking can be...

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How To Shovel Snow Without Back And Shoulder Pain!

As a Wisconsin resident, I have seen some serious snow this past week.  As a Doctor of Physical Therapy, I have also seen quite a few injuries related to some serious snow fall.  The most common injuries I see are back pain and shoulder pain from shoveling.

People will arrive in my office 1-2 months following a heavy snowstorm and say, "Do you remember that real big snowfall 1-2 months ago? Yeah, that's when I started hurting."

I created a video on Facebook on how to shovel snow without back and shoulder pain for this reason. 

I encourage you to watch the video and learn how your legs should do most of the work so that your back and shoulder don't have to.

Other tips for snow removal:

  1. Use a snow blower if you have one available
  2. Recruit help if you can - other family members or pay for snow removal service
  3. Take short breaks every 20 minutes if you will need to be shoveling for more than that
  4. Stay hydrated by drinking water every 20-30 minutes (yes, it is possible to...
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How To Set S.M.A.R.T. Family Goals To Achieve Healthy Habits

With so many personalities within a family, how do you get your family on the same page to be healthier?

 

I hear this question a lot in my physical therapy practice as well as when I am coaching clients towards a healthier lifestyle.

 

For example, the Mom in the family is trying to lose weight and she wants to eat healthier but her family doesn’t want to eat salad every day. She struggles with trying to cook two different meals because that doubles her time in the kitchen and she is spending more money at the grocery store to satisfy two different menus. Inevitably this doesn’t work because the whole family isn’t working together.

 

If you can relate to this Mom, then I recommend creating S.M.A.R.T. goals the entire family can live with.

 

A S.M.A.R.T. goal is Specific, Measurable, Attainable, Realistic, and Timely.

 

In the scenario above, one S.M.A.R.T. goal for this family may be:

 

We will strive to eat 1 fruit and 1 vegetable at...

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Wait and See Doesn't Work

Have you ever started a home project and reached a point where you realized you no longer could finish it on your own?

 

It’s the moment when you know that a ”how-to-video” isn’t enough and you need to hire a professional... or at the very least consult with an expert.

 

Perhaps you are at this point now and the project isn’t a home project but instead, it’s your health.

 

Many people wait weeks, months or even years to consult with a healthcare professional about their health because they choose the “wait and see if it goes away” approach. 

 

If your roof is leaking, the water coming into your home won’t go away until a roofer fixes your roof.

 

If the oven no longer heats your food, the problem doesn’t go away until the technician fixes it or you purchase a new oven.

 

You probably wouldn’t wait years to fix your roof and I doubt you would wait months to solve your oven problem...

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Top 10 Healthy Habits For 2021!

It’s 2021 and I am so excited for the New Year!

 

I’m not much for setting resolutions because they are easy to set and difficult to keep. However, I am all about setting goals and creating habits to achieve those goals.

 

What goals are you setting for yourself and your family this year?

 

What habits will you create so you can achieve your goals?

 

In my latest Facebook video, I talk about my recommended Top 10 Healthy Habits to get your year off to the right start. These are the same healthy habits I talk about in my recently published book DIY Health Habit: 9 Steps To Building Your Health With The Replace And Repeat Method!

 

I encourage you to watch the video and I welcome your comments too!

 

Wishing you the best in 2021 and praying you experience many blessings, too.



To Your Best Health,

Dr. Jeanette

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Creating Healthy Habits

This time of year many people start to reflect on the current year as they look forward to the upcoming year. Despite experiencing a once-in-a-lifetime pandemic year, I don’t think people will forego creating new year’s resolutions. In fact, because of health being such a topic of discussion, I predict many health goals will be created for 2021.

 

What about you?

 

Do you want to achieve your best health ever?

 

Are you tired of quick-fix-don’t-work myths and yo-yo crash-and-burn health myths?

 

Do you want to learn how to make the best decisions about your health so you can create healthy habits for a lifetime?

 

I recently published my first book to do exactly that!

 

The DIY Health Habit: 9 Steps To Building Your Health With The Replace and Repeat Method! is your step-by-step blueprint for laying a foundation of good health, building your health transformation, and achieving your best health ever.

 

The complete DIY Health...

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How To Scrub Your Floors Without Back Pain

Cleaning can take a lot out of you.

 

Wiping off countertops, sweeping the floor, vacuuming, and scrubbing floors - these can be intense activities!

 

Many of my patients often abandon the thought of a clean house because it’s too painful for them to achieve that sparkle and shine without having pain for days.

 

When patients share that they are unable to do many day-to-day tasks like cleaning because of their pain, I make sure to include these movements in their physical therapy plan. 

 

I’m a problem solver so we get to the root cause of the problem and fix it in therapy so they have less pain, better mobility, increased strength, can get back to what they need to do (like cleaning), AND get back to what they want to do so they can have more fun!

 

One of the tips I teach my patients with back pain is a pain-free position that is safe for their back AND allows them to get chores done without aggravating their symptoms.

 

Watch this ...

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Cardio Cleaning Before The Holidays!

Instead of working out on a bike or treadmill, why not do a little cardio cleaning at your house and get your workout in by scrubbing counters, cleaning toilets, and moving furniture before you vacuum?

 

This holiday season isn’t quite like any other due to COVID-19 and social distancing. My family cancelled our plans to visit my hometown in Cincinnati to reduce risk of exposure during traveling. I care for too many patients with medical issues like post-surgery, heart conditions, and frailty to put myself at risk and jeopardize their well-being too.

 

Despite not visiting family or inviting family/friends to join us for Thanksgiving dinner, we are still taking this time to thoroughly deep clean our house before decorating for Christmas. It’s kind of our tradition!

 

We cardio clean room by room before Thanksgiving so we can set up the tree on Thanksgiving Day and start to get in the festive mood of Advent, St. Nicholas Day, St. Lucia Day, and the 12 Days...

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