My knees hurt. My hips hurt. My back hurts.
How am I supposed to lose weight if it hurts to move?
I can’t exercise! I’ll hurt more!
Does this sound familiar?
Check out my recent Facebook video to learn 2 key solutions!
If you are struggling with weight loss or if you are struggling with aches and pains, I don’t want you to suffer. Please do not hesitate to reach out to me. I am happy to start a conversation. You can reach me at [email protected]
To Your Best Health,
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,
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.
Did you know that 80% of Americans will suffer with back pain at some time in their life?
While there are numerous reasons a person can have back pain, an often overlooked cause is poor hip mobility.
That’s right, if you have tight hips that lack rotation, your back can start hurting because it is trying to compensate for lack of mobility in your hips.
For 2 quick exercises to help increase hip mobility, I invite you to check out a recent Facebook video I did: https://www.facebook.com/jeanette.brandtdewitt/videos/2110294555774770
The 2 exercises I share in the video help with hip internal and external rotation. When the hips internally rotate, it’s like when you cross your legs. When your hips externally rotate, it’s like resting your ankle on your opposite knee to tie your shoe. If your hips can’t rotate well in either direction, then you can strain your back.
Take home message: Happy hips = a happy back!
To Your Best Health,
I recently received a question asking about the best exercises for weight loss.
This is a fantastic question!
I am so glad this gentleman asked it because he, along with many people, think there must be a very specific exercise or collection of exercises that will drop the most pounds.
This belief is false. There is no single exercise or exercise program that will immediately cause the most dramatic weight loss.
What? Are you serious? What about all those claims from fitness gurus that their programs are the best, will cause the most extreme weight loss, or work the fastest?
Are they lying?
They are NOT lying because these programs work. These programs do help people lose weight but it is almost impossible to say which program works the best and the fastest because exercise alone will not help decrease weight unless it is combined with other healthy habits.
The answer to weight loss is...
Summer is the perfect time to create the healthy habit of exercise with your kids. The weather is warmer and the sun is shining - kids naturally want to get outside and play!
Exercise = PLAY!
The #1 way to get your kids to exercise is to MAKE IT FUN!
Many kids love water so here are a few options - some a little pricey and some a little easier on the wallet!
Most people know that moving and grooving (exercise) is good for your heart. When your body moves around, your heart becomes more efficient and your blood improves how it flows through your body.
It is important to keep on moving!
However, you should do a lot less shaking… I mean stop pouring salt on your food!
Seriously, put the salt shaker down. Any food that comes in a can, is processed, or purchased at a restaurant will have more than enough salt in it. There is NO reason to add more!
Salt causes your body to hold water - it makes your body swell up! If you are swollen, then you have extra fluid in your body which makes your heart work harder. This causes increased blood pressure.
High blood pressure can lead to heart attacks, strokes, and/or kidney disease. High blood pressure can kill you.
I once had a patient who was referred to physical therapy. When I see someone for an evaluation, I take blood pressure and heart rate measurements.
Normal blood pressure is 120/80.
“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...
“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!
Enjoy your next workout!
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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