How To Set Up Your Own Personal Gym For Less Than $90.00

“I don’t have time to go to the gym.”

“I can’t go to the gym because I don’t have a babysitter.”

“It’s too cold - I don’t like sweating then walking out into frigid air.”

“There are too many germs at a public gym.”

“I don’t feel comfortable exercising in front of other people.”

“I can’t afford a gym membership.”

 

If you have ever said anything like these before, then you need to create a gym workout space at home WITH NO MORE EXCUSES!

 

Exercise is important for your health. 

Exercise helps to manage your weight.

It reduces blood pressure.

It reduces the risk of Type II diabetes.

It helps you burn off energy so you sleep better.

It helps to reduce stress.

And, it is FUN!

 

You don’t need a ton of equipment at home. You just need some basics.

 

Here is my recommended list - you can get these on Amazon through my website so you don’t...

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Are lunges or squats the better exercise?

“Lunges and squats - don’t they do the same thing in strengthening your legs?”

“Why should I do lunges AND squats?”

“If I’m short on time, can I do lunges OR squats?”

If you have ever had these questions, the answers can be found in this video!

https://www.youtube.com/watch?v=SFpmpF86wQc

 

Enjoy your next workout!

 

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Natural Pain Relief - Feeling Better Faster

If you google “natural pain relief”, you will be inundated with a countless number of commercial products, supplements, herbs, etc. You could have your own small pharmacopeia of over-the-counter remedies. 

The question is do any of these products actually work?

Besides natural pain relief options, you have the option of prescription medications. With the rise in opioid use and abuse, many physicians are a bit more stingy with prescribing pain medication and many patients are shying away from wanting to even start them. Unfortunately, there are still too many people dependent on both prescription and over-the counter medications to mask their pain - whether it be physical, psychological, or emotional pain that grips them.

What happens when the prescription medications no longer work or the physician stops prescribing them?

Many people turn to alcohol and/or illegal substances to self-medicate. What starts out as one drink turns into another and another and another....

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How Do I Get Rid Of A “Kink In My Neck”?

As I write this blog, I am reminded that September 6th is National Read A Book Day.

Have you held a book in your lap and after reading it for awhile, tried to look up but felt a “kink in your neck”?

Or, maybe your son or daughter stayed up late cramming for an exam and then complained about a “kink in their neck” the next morning?

In my own personal experience, I have awakened with a “kink in my neck”.

Why does this happen?

One of the most common reasons the “kink in the neck” occurs is because of muscle imbalances. 

What’s out of balance?

Stand up wherever you are right now.

Stand and move your chin to your chest to look down at your feet. Do you feel a pull in the back of your neck?

Imagine standing or sitting in this position for 1 hour. The muscles in the back of your neck would get nice and stretched but the muscles in the front of the neck would get nice and tight. 

When someone is reading for awhile and...

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Does Going To The Waterpark Count As Exercise?

My family and I have spent A LOT of time at the waterpark this summer. We have the sun tans to prove it. And, yes, we used sunscreen!

Our girls love climbing up the steps to slide down some really big water slides. The inflatables they carry up of those steps are bigger than they are but they don’t seem to care as they laugh going through massive water chutes and tunnels.

As soon as they come out of one slide, they are on to the next.

Or, they want to go to the pool wearing their goggles and swim, do underwater flips, and underwater handstands.

Next, they are jumping up against the waves in the wave pool! Talk about a core workout - try standing your ground when the next wave comes. It takes a lot of strength to not move!

Sure, they rest a little in the lazy river but then they get bored, they start running through it!

All this time, guess who is chasing after them, supervising, and laughing right there with them?

Me!

Sometimes we go for just a couple of hours. Other days we...

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Dr. J’s Soap Opera

You may know me as a physical therapist but what you probably don’t know is that I got into physical therapy because I wanted to be a veterinarian!

Huh?

That’s right! I wanted to be a veterinarian since I was 5 years old. I volunteered at a veterinary clinic when I was 15 and then when I turned 16, they hired me as a “Vet Tech”. I cleaned cages, walked dogs, observed surgery, and gave diabetic injections to cats. I worked as a Vet Tech all through high school and then my freshman year in college, I developed a severe allergy to cats. I always had a “sensitivity” with watery eyes but at this point, my skin was turning red like a tomato and my eyes were swelling shut! I switched my major from Pre-Veterinary Medicine to Pre-Med and hated it!. I loved sports so I switched my major again to Sports Medicine and travelled with the sports teams as a student athletic trainer. Being on the road for almost my entire Junior year showed me that I really...

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

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 Your Head Feels as Heavy as a Bowling Ball

Imagine carrying a bowling ball
in your hand all day.

Do you think you would get a little tired of doing that?

Well, that’s exactly what your neck muscles are doing all day.

And, if your posture is poor then your neck muscles could be doing even extra lifting!

I see this all the time in my office. A patient arrives with complaints like “my neck hurts”, “my head feels heavy”, “it hurts to lift my head out of the wash basin at the salon – I have to use my hand to help lift my head”, or even “I feel like I sleep on my neck wrong every morning”

The “neck hurts” or the “I slept on my neck wrong” is typically associated with muscle or joint issues where the muscles are tight and the joints are often stuck. Either way, you can’t move your head the way you want.

The heavy head is often a result of poor posture over time. For example, we live in a very technological society. We lean over our...

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The Best 4 Tips to Improve Your Golf Score AND Keep You On The Course All Season Without Back or Shoulder Pain

I had a guy stroll into my office and exclaim, “Dr. De Witt, you got to fix my golf game!” This man took me a bit by surprise because he was boisterous and very confident that I was the one who could help him. The truth of the matter was that I had never met the guy.

I replied by saying, “Sir, how can I fix your golf game? Are you having pain or feeling weak?”

He said, “Well, you see, this buddy of mine came to see you to fix his shoulder and you shared with him 4 exercises. He said after he started doing your 4 exercises that not only did his golf score improve but his shoulder and his back pain went away. I’ve had back pain for quite a while and I want to learn those 4 exercises you gave him.”

I asked him how long he had back pain and he informed me “all my life.” I shared with him that I specialized in treating patients with back pain for “all their life” then I asked him what his golf score was.

He laughed and...

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Fitness – What Does It Really Mean To Be Fit?

Anyone can be an athlete.

Think about that again.

Anyone can be an athlete.

Anyone can be fit.

According to the American Heritage Medical Dictionary, fitness is defined as “the state or condition of being fit.”

So what does that mean?

Being fit is being able to physically and mentally do what you want to do when you want to do it.

Anyone can be an athletethe question is what level of athlete do you want to be?

Do you want to be a spectator and watch everyone else play or do you want to get in the game?

What game do you want to play?

It doesn’t have to be a sport. Being fit may have nothing to do with playing an organized sport.

Any activity that burns calories can be your sport – as long as you are physically moving!

Children should play for 60 minutes per day and adults should play for 30 minutes per day.

Find an activity that you enjoy and get moving!

Here are a few suggestions:

  • Cycling
  • Canoeing
  • Ballroom Dancing
  • Running
  • Tennis
  • Croquet
  • Gardening
  • Arm...
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