Lunges are a common exercise that people do at home and at the gym.
Unfortunately, knee pain while lunging is a common complaint!
Lunges are a simple exercise to do but they can also wreak havoc if performed incorrectly.
Two tips make this exercise easier and more effective!
Tip #1 = Keep your knee in line with your 2nd toe
Tip #2 = Do not let your knee cross in front of your toes
Here’s a quick video from a recent Facebook Live to show you how to perform a lunge correctly:
If you have any questions or are experiencing knee pain, please do not hesitate to reach out and connect. You can contact me directly at [email protected]
To Your Best Health,
Since 2020 has been the year of the health pandemic due to COVID-19, more and more people are very acutely aware of how the quality of their physical health influences their ability to protect themselves against illness. The healthier we are physically, the stronger our immune system tends to be and the more likely we are to recover from diseases like the common cold, influenza, and even the coronavirus.
It is a fact that COVID-19 has wreaked more havoc on those with compromised health or a longer list of comorbidities such as obesity, diabetes, hypertension, pulmonary conditions, and cardiac conditions. It’s not to say that COVID-19 has not impacted those without underlying health conditions, it’s just that the statistics indicate it has been more detrimental to those with chronic health issues.
When the body is not physically functioning at its best, it doesn’t feel as good. Joints feel stiff and achy. Muscles feel tight and sore.
We are full speed ahead into the Fall season!
I encourage you to take advantage of the cooler temperatures and not let the lingering beast of COVID-19 cancel all your plans.
Here’s a few tips to navigate through the fun in this very different season of Autumn.
Visit a local apple or pumpkin farm. Pick your favorites while supporting a local business at the same time. Bonus tip: the more you pick, the more you lift - you won’t need to go to the gym later!
Find a fun run or 5k to walk, run, or ruck. Support a local charity and fundraiser to help your community while also burning off some calories. If you can’t find a local in-person event that is maintaining social distancing, then find a virtual race you can compete in!
Walk or bicycle along a bike trail. Get out and enjoy nature. Take the kids and show them all the different shades of leaves. If you ride a bike, please wear your helmet.
Go fishing! With the cooler...
Can you believe it is already the Autumn season?
September is almost gone and we will head into the final three months of the year 2020!
This has certainly been a year like no other I can remember. Do you feel the same way?
In my business, I like to take inventory as each quarter ends and a new quarter begins.
I ask myself questions like:
What did I learn this past quarter?
What went really well?
What could have gone better?
What do I need to keep doing?
What do I need to stop doing and start doing instead?
These aren’t just great questions to ask for business. They also are great questions to ask personally.
Here’s a couple of examples that I have learned over the past quarter:
First, when I ask What went really well? I can say that for my family, making the decision to homeschool and enroll our daughters in an online academy went really well. Why did it go well? It went well for us because my husband and I had the peace...
If you’ve ever tried to lose weight, stop smoking, sleep more, reduce clutter, or do better at something, then you know how challenging it can be to stay on track with your goals.
It’s one thing to say I’m going to lose 10 pounds this month, It’s quite another thing to actually do it.
There are so many distractions that derail our best plans.
The birthday party where I’ll just have one small slice of birthday cake.
The office co-worker who was supposed to hold you accountable so you both stop smoking decides she can’t take another minute without her smoke break and pulls your right along with her. Well, I’ll just smoke one so she doesn’t feel bad about herself. I can stop anytime but I don’t want to lose my friend and our daily chats.
The long work day and your favorite movie just happens to be on so I’ll just watch for a few minutes. The laundry you were going to do doesn’t get done or the...
It’s that time of year again for kids to go back to school!
Since this year looks a lot different from previous years with more kids being homeschooled or learning virtually due to COVID-19, the school supply shopping list is also expected to be a bit different.
Blue light-filtering eye glasses
In this brief video, I share more insight into how to create a virtual workstation that allows your student to sit, stand, fidget, and learn in a small space at an affordable price.
If you would like to learn more about how to reduce stress and strain on the body during a work day or school day OR if you or your son/daughter are currently experiencing stress and strain across the neck, shoulders, and back, please do not hesitate to reach out for a FREE Movement Screen. Contact Dr. Jeanette at [email protected] or...
I know this year looks a little different with kids returning to school. Some kids are physically going to school in-person, some are staying home to learn virtually, and some have a hybrid approach with a mixture of both in-person and virtual experiences.
If your child is physically going back to school, they will probably be wearing a backpack. Although a backpack is a necessity for carrying books, papers, school supplies, and even a laptop, it can also be one of the most common causes of spine or back problems for a child.
Have you seen a teenager exiting the school building leaning forward under the weight of a backpack while also carrying their sports bag and musical instrument?
They look like they are coming from a weekend camping excursion instead of a 7-8 hour school day!
Have you seen a 1st grader wearing a cute glittery backpack or a mighty superhero backpack that looks bigger than the child wearing it?
They look like they are...
The dog days of August are here.
Are you ready?
With temperatures fluctuating between cooler night temps in the 60’s and higher day temps in the 80’s/90’s, it can be difficult to predict how to beat the heat. For student-athletes, morning practices might feel cool while afternoon practices might feel exhaustingly hot.
Two of the best ways to counteract the heat is staying properly hydrated and knowing the initial signs of minor heat illness so it doesn’t lead to exertional heat stroke.
One of the best resources available is the National Athletic Trainers’ Association Infographic on “Beat The Heat” at https://www.nata.org/sites/default/files/hydration_heat_illness_handout.pdf
If you are a coach, parent, or student-athlete, I highly recommend becoming familiar with the first signs of minor heat illness so that you can work with your Certified Athletic Trainer and take action quickly.
Parents and families wouldn’t have dreamt that schools and businesses would shut down in March. They would never have thought that schools wouldn’t reopen in August or September either.
Regardless of your position of whether schools should be open or closed, the reality is that most kids will return to school this Fall virtually.
So, how do you prepare for a school year that begins from home, may stay at home, may return partially to in-person education, or may at some point return to full-time in-person school?
Here are a few tips to help you navigate through the uncertainty:
Know Your Options. Yes, you have options. You can stay enrolled in your current school and follow their guidelines. You can choose a free public online school. You can choose to pay for private online school. You can...
We are in the hot and humid heat of summer and staying cool can be a challenge as well as a safety issue. Add wearing a face mask to protect yourself against the spread of COVID-19 and it can be down right hot just walking from your car into the grocery store.
Here’s a few tips to stay safe and cool in this unpredictable season:
1. Drink plenty of fluids - Staying hydrated helps your body thermoregulate itself to keep you cool
2. Hang out by the water - Relaxing by pool or at the beach gives you the opportunity to cool off in water when you get hot; you can still maintain 6 feet of social distance between your family and the next while having fun too!
3. Seek shade - If you can’t go inside for a break from the heat, then do the next best thing and find a shady area where you might feel 10-15 degrees cooler simply because you aren’t in direct sunlight
4. Eat high-water content foods - Choose fruits and vegetables as snacks because...
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