Beyond Physio

Join me for my next workshop, Happy Feet!

Rebuild your foundation from the ground up. 👣

Learn how to reduce your risk of getting bunions, how your feet may be the missing link to your stubborn hip or back pain, and so much more!

🗓️ Thursday, February 19
🕡 6:30pm - 8pm
📍Beyond Physio
✅ Register: www.beyond-physio.com/workshops

Core work isn't just about working in the "neutral" position all the time.

Your spine is meant to move! 💃🏼

Exercises like this help challenge the core and hips and improve your ability to control how the pelvis, hips, and spine work together, instead of forcing everything to stay rigid.

This control carries over to real life,lifting, and training. 💪🏼

Work with me ⬇️


Virtual bridge the gap from rehab to training options available 🫱🏻‍🫲🏼

I love new workout goals for the new year, but, please ease into them!

✨If you're not used to any workouts, start easy! This will help your body get used to the changes you are asking of yourself and also help you accomplish your goal!

🚶🏼‍♀️Are you used to exercising but have fallen off your ideal schedule a bit? That's okay! Just remember that you will likely need to scale back a bit in your weights/intensity or your distance/pace as you begin again. 🚩This is where I see injuries happen quite often - people will jump back right into their previous distance or weight. Don't be like them even though it's tempting! 🙃

👂🏼Most importantly, listen to your body! Some aches and soreness will be normal but if your muscle soreness is lasting more than a day or two, you likely overdid it. Scale back a little next time you workout.

Other general tips: As you begin and progress, add one change at a time! Add distance OR speed OR time. Add reps OR weight.

🤓 Some examples:

⏩Let's say your goal is to walk 5x/week for 30 minutes. AMAZING! But, maybe in January you start with 5x/week for 15 minutes or 2-3x/week for 30 minutes at an easy pace. Then, in February, you slowly increase your time by 5 minutes per week or add a day or two. Then, in March you can slowly increase your pace every other week. Then, when you're ready add in a day or two of strength training 😉

⏩If you have never lifted weights and you're ready to start, I LOVE it! Again, start easy. Start with lighter weight and get used to the movement patterns. Slowly increase your intensity after the first couple weeks and listen to your body! There are always modifications (and progressions) if needed.

⏩ Want to start running more consistently? YAY! Think about where you're at currently. Has it been since the summer or maybe a few summers ago? What other exercise have you done? Take this into account and know you may need to start easier. Make sure you also crosstrain with some strength training.

⏩Joining a workout class? So much fun! BUT, it can be so tempting to push yourself to keep up with the veterans of the class. Don't do it! Focus on yourself. 😘

*But also, I'd actually love to see you in March if you need me! 💕