What If your Exercise Or Fitness Program Is actually Hurting You?

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Wouldn’t it be scary if you were trying to exercise to improve your health and your exercise program was the wrong program for you?

That’s right – you could have started the wrong workout or you could have been doing the wrong exercises for years and not even know it.

Read on or Watch this video now to learn how to exercise properly:

Click here to watch video

Here’s how I know this happens:

First, there are thousands of exercises out there on the internet, in magazines, in blogs, etc. – the problem is that not all exercises are good for everyone. There is no “one size fits all” approach for exercise. If we are honest with each other, not everyone can do every exercise out there. In fact, you can get seriously hurt by trying an exercise that you just flat out are not ready for or not physically capable of doing.

Secondyou could be doing an exercise that is right for you but you are doing it wrong. You aren’t strong...

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Why Youth Sports Help Kids In Life

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Do you remember playing sports as a kid?

Even if you didn’t play for a school team, you probably played hopscotch or kickball, rode your bike, shot some hoops, swam in a lake, and the list could go on and on.

Kids used to be more active. Unfortunately, now it is estimated that 33% of kids born in the year 2000 or later will suffer with an obesity-related health problem like diabetes, high blood pressure, stroke, osteoarthritis, or even cancer.

It is recommended that kids ages 6-17 years old participate in 60 minutes of play every day. Unfortunately, up to 43% of kids today do not meet this recommendation.

Why Are Youth Sports So Important?

Kids who participate in high school sports are:

  • More likely to remain physically active and 1/10 less likely to experience obesity
  • Less likely to smoke, use drugs, and carry weapons
  • Tend to develop better peer-to-peer relationships, experience higher self-esteem, demonstrate better attachment to adults, enjoy a closer sense of family, and...
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Why Your Activity Level Now Will Impact You Later

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Are you among the millions of Americans who have high aspirations for how you’ll spend the extra time during your post-retirement years? Whether you plan to travel the world, pick up fly fishing, spend more time woodworking or sign up for a golf league, your physical fitness level will be a factor.

2010 study suggests that the fitness declines we typically attribute to advancing age are largely caused by living sedentary lifestyles—which are on the rise due to the prominence of desk jobs in the workplace and activity-limiting personal technologies including smart phones and voice-activated remote controls in the home. Still, this runs contrary to the widely held belief that any declines in our physical abilities are caused solely by biological aging. Do we really have control over how active we’ll be in our “golden years”?

In a word, absolutely. The study—which examined 900,000 running times of marathon and half-marathon...

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Why You Don’t Want To Wear These To Your Next Holiday Party

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How many times have you attended a holiday party and left with your feet and back aching?

Have you ever said, “Why does it hurt when I stand to talk to people?”

Well, look no further than down to your feet.

That’s right… look down at your shoes.

Ladies, Are You Wearing High Heels?

Guess what? Those high heels that looked so bedazzling are killing your feet and back.

If the toe of your high heels is pointy, then your feet are getting squeezed together and pinching the nerves in your feet… OUCH!

Those high heels are most likely causing your pelvis to rotate forward and increasing the stress on your low back.

All of this sounds like no fun and can be a recipe for a very long night.

Is it any wonder so many ladies end up kicking off their high heels the first chance they get?

And Men, Are You Wearing Hard Wooden Soles In Your Dress Shoes?

Yes, those are pretty uncomfortable too – especially if they offer no arch support. Your feet are basically...

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Are You Fit?

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Do you know how your physical health compares to others?

Welcome to Fit Factor!

Huh? What is Fit Factor?

It’s a FREE survey created by The Private Practice Section of the American Physical Therapy Association that helps you learn how your physical health compares.

Knowing your Fit Factor score will help you understand the areas of health you are successful in and the areas of health that need a little improvement.

Plus, you can receive immediate helpful tips to make improvements right away!

Just click the survey link below to get started – it’s that simple. You can create an account or sign in as a guest.

https://www.fitfactorsurvey.org/fit-factor/

To Your Best Health,

Dr. Jeanette

If you have questions, comments, or concerns about your Fit Factor Score, please don’t hesitate to request a FREE telephone consultation with Dr. Jeanette to learn how to improve your score, and more importantly, your overall health.

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5 Quick Tips to Relax During the Holidays… And Any Other Time Too!

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November and December can be very stressful for many people because their normal routine is often disrupted by holiday breaks, the kids being out of school, work schedule changes, party requests, diet changes, gift buying excitement or woes, grieving the loss of a loved one, strained relationships, holiday concerts, travel traffic… and the list could go on… and on… and on.

Let’s be honest… some of us thrive on the chaos of the season… and some of us get a bit overwhelmed.

Whether you are an extrovert and enjoy hopping from party to party and event to event or an introvert and you prefer to snuggle under the blanket by the fire and sip on hot cocoa with marshmallows while cherishing your “me time”, EVERYONE NEEDS TO RELAX!

Your body needs to rest and relax so that you can feel rejuvenated and refreshed. The old saying, “we all need a little R & R” is very true.

Rest and Relaxation Allows Your Body to...

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How Fast Can You Stand Up and Sit Down?

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Seriously?

Yes, I am purposely asking, “How Fast Can You Stand Up and Sit Down 5 Times?

Make sure to time yourself with a stopwatch.

My time was 9 seconds. What is yours?

Now, the next question is, “Why am I asking this?

I ask because a recent study shows that people who cannot perform this test in less than 12 seconds, are less likely to be able to walk 6000 steps per day.

A good walking goal to strive for is 10,000 steps per day. If you can walk 10,000 steps per day – the equivalent of walking approximately 5 miles per day – then you are less likely to be inactive.

Inactivity can lead to weight gain and joint stiffness. Obesity-related illnesses like heart disease, diabetes, osteoarthritis, and some types of cancer are on the rise in America. Therefore, having the ability to walk 6,000-10,000 steps per day is an important part of a healthy lifestyle.

Why else is the Five Times Sit-To-Stand Test so important?

Because if it takes you >16...

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Sprain or Strain? What’s the Difference?

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I get this question all the time: “Dr. Jeanette, what’s the difference between a sprain and strain?”

Before I can answer that, I need to review a bit of terminology:

ligament is soft tissue that connects bone to bone. A sprain is an injury to the ligament.

tendon is soft tissue that connects muscle to bone. A strain is an injury to the muscle or to the tendon.

 

The severity of a sprain is graded as I, II, or III.

  • Grade I Sprain = an overstretched but not torn ligament- you will feel discomfort and may see mild swelling but you can usually put weight on it; Example: “I rolled my ankle.”
  • Grade II Sprain = a partial tear of the ligament – you will feel more pain than a Grade I, see swelling present with bruising due to broken blood vessels and torn tissue, and you will most likely not be able to put full weight on it; Example: “I twisted my knee.”
  • Grade III Sprain =...
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Coffee, Tea, or Milk – All 3 Please!

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We’ve all heard this question, “Do you want coffee, tea, or milk?”

With the addition of soda, energy drinks, nutritional drinks, protein drinks… well, you know, the list goes on and on and on…

Why not keep it simple and go back to the traditional 3 + 1?

Coffee, tea, milk, and water?

Benefits of Drinking Coffee:

  • 1. According to the Journal of Pain in March 2007, you can cut your post-workout pain by 48% if you drink 2 cups of coffee
  • 2. According to the Journal of Pain in March 2007, you can cut your post-workout pain by 48% if you drink 2 cups of coffee
  • 3. In 2014, The Public Library of Science published an article supporting the caffeine in coffee reduces the risk of developing Parkinson’s Disease
  • 4. Your risk of Type II Diabetes may decrease by 9% for every cup of coffee you drink according to a study in The Archives of Internal Medicine

For a complete list of benefits: ...

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Which Diet is Best For Me?

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Anyone who knows me knows that I exercise regularly, eat healthy 80% of the time, and try to find some “me” time to relax.

Because I am a physical therapist and an athletic trainer, I tend to get asked a lot of questions about “what do I do when this [fill in the blank] hurts?” or “can you tell why I have this pain?”

Besides those questions, I get asked A LOT about “WHAT FOOD SHOULD I EAT?” or “WHAT DIET DO YOU RECOMMEND?”

Now, let’s be clear. I am NOT a nutrition expert and I am NOT a registered dietician.

If anyone has any dietary concerns or has any health problems related to diabetes, heart disease, thyroid issues, or any other medical issues that can be influenced by diet, I absolutely recommend seeking professional assistance with a Registered Dietician who can create an individualized and custom diet plan for you.

I can only speak in general terms based on the research I have read for my own personal benefit...

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