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exercise

Can you get rid of Back Pain with Exercise?

With small group fitness, Pilates studios such as our own, and many gyms reopening again on June 1st, people are itching to get back into their exercise routines. In our last post, we talked about tips and considerations on things you can do to ensure your body is ready to go back, especially after weeks of quarantine.

But many folks I speak with have had back pain for years, long before quarantine. So many people have tried weekly massage, daily stretching and foam rolling, and every exercise under the sun — only to find that their back pain ALWAYS comes back.

Research has confirmed many times over that exercise is the best “treatment” for back pain.

While prescription medication, steroid injections, and even surgery may be more successful at getting your back pain gone quickly — a proper exercise routine beats these things out every time. Outcomes are either the same, or better, when you choose exercise over those procedures. It’s why in our business, we focus on empowering you through movement — instead of pills or procedures! If a long-term solution is what you’re looking for, and you want to end the merry-go-round of your back pain always returning, then proper exercise is the best route hands down.

Sounds simple, right? Why then, do four out of five people continue to suffer from debilitating back pain?

It’s because not all back pain is created equal, and neither is exercise. The tricky part is that for most back pain, any kind of movement is going to make you feel better. Our bodies are designed to move and not sit still. It’s why you wake up feeling stiff and painful, and better after you’ve moved around for about an hour. Movement brings blood flow to our muscles and joints, and exercise spreads pain-reducing endorphins throughout our body. But more often than not, the pain comes back the next day, or in come cases, feels worse two or three days later. And the frustrating part is that you never know exactly what you did — so you just rinse and repeat — hoping the next day it finally “works”.

Exercise DOES work to help your back pain, just like the research says, but it needs to be specific.

Skill and coordination also matter. One exercise can act like a miracle for one person’s back pain, while it aggravates another’s. I see this all the time in my office. The nuances come down to cues, tiny little tweaks, or sometimes you need a different exercise all together for your particular body.

Back pain is not cookie-cutter, and your exercise prescription shouldn’t be either. You don’t want to go on for years just managing your back pain when you could actually get rid of it entirely with the right movement strategy.

As you enter back into the world of fitness, take note of how your body and especially your back is feeling. The correct exercise routine is going to make you feel better, and STAY better. You’ll notice continued progress, and you won’t have to foam roll and stretch every single day to manage your back pain. The wrong exercise routine will make you feel worse, often several days or months later, and the worst part is you won’t be sure where it came from.

If this sounds familiar, or you find this back pain cycle starts happening to you when you return to the gym, feel free to give us a call. You can talk to a specialist for free and find out if your exercise routine is sufficient for your type of back pain. We’ll also be going over all of this (and more) in our FREE back pain and sciatica workshop on Tuesday June 16th! It’s all online via Zoom, and you can sign up right here.

Pilates Class at CJPT & Pilates

When Gyms Reopen — Will Your Body be Ready?

The state of New Hampshire is slowly reopening, and we are so excited that small-group fitness classes can return to gyms and studios on June 1st! While many businesses, including ours, have adapted by offering online services — most clients we speak with can’t wait to get back in the studio again. 

The big question is — will your body be ready?

If you’ve stuck with your strength and mobility routine and have been working out regularly from home, then you have a better chance than most to bounce right back.

But not everyone has taken advantage of online virtual exercise services, and many I speak with have opted to do nothing and just wait. Many have resorted to more frequent walking, running, or biking as a substitute for their usual exercise routines.

Any physical activity is better than no physical activity, but daily cardio is not the same as strength training. It’s just not going to be enough to get you by if your plan is to jump right back into the same pre-Covid workout routine that you left behind.

It takes months to gain appreciable muscle strength and improve mobility… but it only takes two to three weeks to lose it all.

The biggest mistake that I expect to see once gyms and even our own Pilates studio reopens is that people will assume their body is ready to pick back up exactly where it left off. And within about two to three weeks of that, injuries WILL start to happen.

What can you do?

If you’re not in any pain, but all you’ve been doing is cardio, then it’s a good idea to start incorporating strength and mobility back into your routine now. Your body will be much happier when it gets back into the gym or studio, and you’ll be less likely to experience some kind of injury. My best recommendation is to utilize the online services that your favorite gym or studio already offers — or find a facility that is offering them. In our studio, for example, we have online virtual Pilates classes daily. We guide you through the movements using precise cueing, and watch you while you’re moving. This allows us to give you in the moment corrections and make sure that you’re getting the most out of your workout. While it’s not exactly the same as your instructor being right there next to you, it’s the next best thing.

If you’re already experiencing pain or stiffness, perhaps because you’ve been walking or running more than you’re used to, you’ll want to talk to a movement specialist like us before you jump back into your previous exercise routine.

We know how to screen your muscles and joints properly, and can guide you toward not only getting rid of your pain, but we will also ensure that you’re set up to thrive in your workouts once we’re allowed to reopen again. Another big misconception I see is that people assume their pain will just go away once they start exercising again. While that may be true for some, most of the time it goes the other way, and your pain either gets worse or manifests itself somewhere else because your body starts to compensate for the problem.

I spoke with a gentleman earlier this week who was suffering from knee pain and stiffness because he went from walking 2-3 miles per week to walking 2-3 miles per DAY with his wife. He wants to get back on the golf course, and due to the restrictions on using golf carts, more walking is going to be necessary. His knee won’t be able to handle that in its current state, plus it will get worse if he pushes it. So I’m excited that he took us up on our offer to talk for free about what was going on with his knee. Now we’re going to get him the help he needs!

If you have any questions about pain that you might be experiencing, or want to ask about getting into a Pilates class this June, give us a call!

We are still offering FREE Zoom or in-person consultations to help people figure out what to do about their pain while they are stuck at home or slowly re-entering the world.

How to Tell Good Pain from Bad Pain

Over the last few weeks, we’ve been inundated with people asking for help.  And we’re so thankful for everyone who is reaching out! 

Since being quarantined at home and off their routines, people are noticing more knee pain and back pain (these are the two biggies) because they are either sitting more — or because they are DOING more.

The folks who have been sitting more have been complaining about more back pain and stiffness, tightness in their hip flexors and knees, and more tension in their necks.

However, the people who have been doing more are noticing increased or NEW aches and pains in their knees, muscles, and joints – and are wondering if this is “normal” or if it’s something to be concerned about.

For some, the aches and pains are quite harmless – and it’s easy enough to stretch out on your own at home. If you’ve been more active lately because you’ve been bored or suddenly have more time, these could be symptoms of “good” pain. It’s not unusual to have more soreness in your muscles and joints with increased activity or exercise.

But for others – these symptoms could be a sign of an underlying problem that was already there – and just now surfacing. And if that’s the case – simple home stretches that you look up online are not going to be enough – and could actually make you worse.

So how do you know?

One way is to look at how your pain behaves. Does it get worse? Or does it get worse, but not until later? Does your pain move around? Or does it come and go? Does it get better and STAY better the more you stretch? Or does the stretch only provide temporary relief — like a bandaid — and your pain just keeps coming back?

Understanding how your pain behaves is how you know whether or not you’re doing the right thing or the wrong thing.

And how your pain behaves is not as simple as “getting better” or “getting worse.” 

There is so much grey area when it comes to pain, and it’s where people get really confused.

For example, pain might seem like it’s going away, but then it comes back again. Does that mean you’re better? Or is the problem still there? Sometimes pain will move, and you think it’s a sign of improvement. We see this all the time with back problems. Pain starts in your back and is really painful, but then it moves to your butt, hip, or thigh and is more achy and not as sharp. You think you’re getting better — but most of the time this means your back problem is actually getting worse!

The truth is, you’ve got a 50% chance of getting it right and a 50% chance of getting it wrong. And if you fall on the side of getting it wrong, it can lead to a lot more problems down the line that you won’t be able to fix on your own from home.

The BEST way to figure out if your pain is normal — or if it’s something more — is to talk to an expert.

That’s what we’ve been doing ALL month here. As specialized physical therapists, we have been getting on the phone — or hopping on Zoom — to help you figure out what’s going on in your back, knees, or somewhere else.

It’s totally free to talk to us! We’ll let you know if what you’re experiencing is normal… and if what you’re doing is safe or not.

If you want to get on our schedule — and talk to one of us for free — just fill out this form.

You can talk to us in-person if you’re comfortable leaving your home, or virtually if you’re nervous about leaving. Both methods are equally as effective!

Whatever you do, don’t try to figure out your pain on your own — and don’t just throw pills, ice, or heat at it. This could lead to more problems down the line. Plus, if you let it get bad enough, you may be forced to go to Urgent Care or the ER — two places you DON’T want to be right now.

Instead, get on top of your pain and learn how to treat it properly so that you can be healthy and pain-free for the rest of quarantine! 

 

5 Ways to Save your Back While Stuck at Home

Staying at home during the coronavirus pandemic doesn’t have to mean staying stationary. If you already have occasional or chronic back pain, it’s so important to take extra care of your spine during this time! Even people who rarely experience back pain may see new flare-ups due to increased time spent sitting at home.

For many, work stations at home are not ergonomically ideal or perhaps even nonexistent. On top of that, social-distancing and closed fitness facilities are likely to reduce our overall level of activity and mobility throughout the day. Combined, prolonged, poor posture and reduced mobility are the main ingredients for increasing back and neck pain. But have no fear! There are still many ways to prevent your back pain from kicking up, even while stuck at home!

1. Stand Up & Take a Load Off

When we sit for too long, the burden of our weight is placed abnormally on our spine and can cause damage over time. Before long, those small loads add up to real pain. It makes sense when you consider that our bodies were designed to stand, sit, crawl, run, kneel, bend and move through the world in many different ways. It was never designed to sit in one position for prolonged periods, day after day. Sit too long, too often, and it can lead to bulging discs and weak, brittle muscles that are prone to tearing and other damage.

The solution? Limit your sitting to half-hour periods with a few minutes of standing in between, and you’ll reduce the uni-directional forces on your spine. In other words, if you sit for a long time at work or at home, stand up and walk around a little bit every thirty minutes. Aside from participating in regular strengthening exercise, like Pilates, this is the easiest way for the average person to prevent back injury (and heal your back faster if you already have an injury).

2. Watch for Curves

We have natural curves in our spine that help us handle stress and loads.  Whether sitting or standing, it’s important to maintain these curves.  When standing, our spinal curves occur more naturally and are usually easier to maintain.  When we sit, the protective curves in our spine are harder to maintain and often disappear.  And while a healthy core and strong back muscles are important to back health, they won’t protect your back if you sit for long periods, or when the curve in your lumbar area disappears while you’re sitting.

Fortunately, the solution is as simple as rolling up a towel and placing it between your chair or car seat and the small of your back (just above the belt line). Using a purpose-designed lumbar roll is my favorite choice, and what I use for low-back support. You can use a lumbar roll in your office chair, car, and on the plane if you’re flying! If you want to learn where you can get on of your own contact us about them here. Or see in more detail how to use them in our free e-book!

3. Extend instead of Bend

The human spine (and entire body) craves balance, which means both extension and flexion.  But we spend the majority of our time in flexion, bending over to put shoes and socks on, brushing our teeth, driving, sitting at work and then driving home. At home we bend forward to cook, sit some more as we eat and then curl up on our couch or an easy chair. As long as we’re not gymnasts or circus performers, it’s safe to say we could all use a little more extension in our day.  A really good exercise is to stand and place your hands on your lower back for support and then arch back as far as you can go.  Repeat this 10 times, at least once per day.  This is also a great activity to do when you are interrupting your sitting during the day.  If you’ve never arched you back like this before, it may feel stiff or even hurt a little at first. But, with a gradual increase in frequency, it will feel less stiff and more natural over the course of a few days.  If it doesn’t, or becomes troublesome for you, stop and consult with a qualified physical therapist who specializes in back pain.

4. Stay Hydrated

We all know that drinking water is important, but don’t forget WHY! Water lubricates the joints, keeps the body’s soft tissues and fascia hydrated, and boosts exercise performance (yes, including at-home Pilates!). Water also improves skin health and elasticity — keeping you looking (and feeling) young! Water is also essential for digestion, flushing the body of waste and reducing unnecessary snacking. Water makes up 90% of our blood – which helps regulate the body temperature, deliver oxygen to all the cells in our body, and improve concentration and reasoning. Now more than ever, to stay healthy and mobile – make sure you are getting at least 7-8 cups of high quality H2O per day!

5. Build Stability

Mobility and then stability! Stability comes from a strong core. It can seem challenging to maintain strength with little equipment at home, but there are, in fact, plenty of ways to activate your muscles without any equipment at all! A basic strengthening flow daily can help keep our muscles active, blood flowing and reduce likelihood of pain. The flow you see below targets some of our most commonly weak muscle groups in a simple-to-do floor routine.

 

If you like these tips and want to learn even more ways to prevent debilitating back episodes, you can sign up for access to our FREE COVID-19 back pain survival guide right here!  And don’t forget to check out our Virtual Pilates programs if you’re looking for a way to exercise in your home that will target — and resolve — back pain. We have virtual small group classes at least once every day, Monday through Friday. We’re here for you through this quarantine and beyond!

work from home, coronavirus, back pain, quarantine

Back Pain Doesn’t Go Away for the Coronavirus!

The coronavirus (COVID-19) is forcing everyone to adapt to new routines — but many of us are still experiencing the same old chronic pain. In fact, your back pain may start acting up again now due to stress, decreased exercise, and more time spent at home on your computer. The important thing is that you don’t ignore it! Listen to your body and KEEP MOVING!  

Prior to seeing us, many of our clients who suffer from back pain were told that the best way to recover was to ice and lie down. They were advised to rest, relax, and limit their movement until the pain goes away. The problem with this model for treatment is that it goes against everything we know about the basic principles of joint and tissue healing.

Our modern health research suggests that early movement is actually the BEST way to head off chronic back pain!

Of course, if you’ve suffered a trauma like a car accident or a major fall, you should absolutely go get checked out by a medical professional and follow their advice based on your injuries. But if you are dealing with a chronically aching back or general soreness, stiffness, and pain, it turns out that movement is actually the best course of action!

But not ALL types of movement and exercise are safe or beneficial when you’ve hurt your back…

That’s where physical therapy comes in! A physical therapist is able to identify specific movements that actually work through and relieve that pain, based on your individual condition. We call these initial exercises “first aid movements” – and they are especially helpful because you can use them any time you might tweak your back in the future! If you’re experiencing acute back pain, of course it doesn’t make sense to continue with all of your activities as usual if they are just exacerbating your symptoms. But there is a middle ground between overdoing it and completely stopping the movement that your body craves. 

But how are we supposed to see a physical therapist, you ask, when everything is shutting down to contain this coronavirus? 

We have a plan! We’re offering live virtual options for both our FREE Back Pain & Sciatica class on Thursday, April 9th and our Pilates 101: Get Your Back to Health program starting Tuesday April 14th. So please don’t let the pandemic keep you from signing up or sharing this info with others you know who may need our help!

Is Pilates the missing link in your fitness?

Pilates has been around for about 100 years, and it still amazes me how many people have NOT heard of this incredible exercise method.

It was first created by Joseph Pilates and initially gained popularity among the dance community as a way to recover from and prevent injuries. But you don’t have to be a dancer to practice Pilates — or enjoy the benefits.

I’ve been incorporating Pilates into my physical therapy practice for the last 10 years and it’s been transformational for both my clients AND my practice. Every March, we join participants from all across the globe to share the love for the original work of Joseph Pilates. Over the years, much of Pilates has turned contemporary, but for one month – the Pilates community pays respect to his traditional, classical Mat exercises. This movement is known as March MATness, and anyone can join!

Pilates is a full body strengthening system that emphasizes breath, precision, coordination, and core strength — and it helps my clients connect to their bodies in a way that they haven’t been able to achieve with traditional strengthening methods.

Most of my clients are well into their 50’s and 60’s, and they love Pilates because it helps them have more energy, better balance, and improved strength and mobility. It allows them to participate in all the activities they love with more ease, and most importantly, significantly decreases the likelihood that their injury will come back.

Here are five reasons why Pilates was a missing link in my physical therapy practice, and why it might be the missing link to YOUR life-long fitness as well.

1. Pilates helps prevent back pain.

Once you hit 40, your risk of back injury starts to climb. We see a lot of folks with recurring back pain in our office. They’ve seen traditional physical therapists or chiropractors who get rid of their pain in the short term, but they aren’t able to keep it gone. Regular practice of Pilates is a safe and sustainable way to help keep your back pain-free. It focuses on core strength but also is a well-balanced exercise system — so it keeps your back feeling mobile in all directions — a missing link in most “back strengthening programs.”

2. Pilates strengthens your whole body, not just your core.

One of the keys to lifelong fitness is what I call “balanced strength.” That’s when each part of your body works together to produce the right amount of force, at the right time, to do your favorite activity in the most efficient way possible. Efficiency means you’ll be able to do it for a lot longer. I see lots of strong people in my office, but often certain muscles are working harder than others. And this can cause problems down the line. Pilates emphasizes full body strength that is coordinated — and this leads to a balanced body.

3. Pilates helps you get flexibility the right way.

Do you stretch your hamstrings every single day and find they just never get more flexible? It’s probably because you’re not stretching the right way — or maybe you don’t even need to be stretching them at all! What I love about Pilates is that it stretches your body in a dynamic way — with movement — so that muscles lengthen the right way and where they are supposed to. “Mobility before stability” is a phrase you will hear me say often, and it’s one of the keys to lifelong fitness.

4. Pilates puts very little stress on your joints.

Aging is a real thing and along with it comes arthritis. But it’s not a death sentence like most people are led to believe! The key to combating arthritis is maintaining a mobile and well balanced joint. When you optimize everything that surrounds your arthritic joints, your symptoms decrease. Pilates helps with all this and doesn’t cause any added stress. When your joints are happier, it becomes much easier to do your favorite activities – hopefully for life!

5. Pilates trains your nervous system.

Huh? Is that even a thing? Yes it is — and it’s almost ALWAYS a missing link that I see for people who’ve been at a certain activity for a really long time and then suddenly things start breaking down. They start experiencing pain when they never have before. If you don’t train your nervous system, it gets lazy, and that is how compensations develop in your body. Pilates helps with this because it is a mind-body exercise that emphasizes balanced strength and coordination. Your nervous system can’t get lazy when you do Pilates!

If you’re not yet incorporating Pilates into your fitness or rehab routine — what are you waiting for?

March MATness is the perfect time to get started with Pilates. We’re celebrating by sending the Pilates exercise of the day right to your inbox, modeled by our expert Pilates instructors! Just follow this link to sign up for our challenge and gain access to daily videos, exclusive offers, and promos!  The fun starts on March 1st!!

syringe

Steroid injections may do more harm than good, research shows

Have you been told you need to get a cortisone injection? Have you already tried them more than once? 

Research is now showing that cortisone injections may hurt more than help in the long run! 

The results of a recent study from Radiology has raised concerns in the medical community about potentially adverse effects on joints following corticosteroid injections. These injections are commonly used to treat arthritis, especially osteoarthritis of the hip and knee. The researchers in this study observed patients who had previously received steroid injections and found that some of the patients exhibited further joint damage on medical imaging tests. According to the original article, these patients presented with “accelerated OA [osteoarthritis] progression, subchondral insufficiency fracture, complications of osteonecrosis, and rapid joint destruction, including bone loss.” 

The joint issues that can be triggered by cortisone injections don’t just show up right after the procedure — which makes it easy to see the steroid shot as a quick fix with no drawbacks.

And it’s true that there are usually no short-term side effects. However, when it comes to your joints, it’s all about the long game. And it’s worth noting that an analysis from the Cochrane Review in 2015 found that the benefits of steroid injections usually wear off after about six months…  meaning it’s a temporary “band-aid” solution to a bigger problem — a band-aid with the potential to result in permanent degradation of your joints!  

Arthritis is an issue we see all the time in our physical therapy practice, and that’s why patient and physician concerns with steroid injections are so relevant to us. Many of our clients have had injections suggested to them or have gone through with the procedure but not experienced any long-term healing. In many cases, this can be an overly simplified answer to the very complicated question of individual pain. Physical therapy, on the other hand, isn’t a one-size-fits-all solution. Our treatment model is entirely based around addressing the root cause of your pain instead of just providing temporary relief. Plus, we’re all about keeping your treatment non-invasive, movement-based, and entirely customized to YOU. 

If you’ve been told that you need a cortisone injection in your back, knee, or shoulder, think twice and get informed about other options!

If you’d like a NATURAL route to pain relief — and one that will make you more mobile and active at the same time — come talk with us! You can even schedule a FREE 30 minute Discovery Session with our specialists right now — no strings attached. 

What is Dry Needling?

At CJ Physical Therapy and Pilates, our goal is to help you live a pain-free life without pain pills or invasive procedures.

Trigger Point Dry Needling is one of several strategies we use to treat muscles that are extremely tense and in spasm. The spasm causes the muscle to be in constant tension which reduces blood flow, decreases oxygen, and can produce fibrotic unhealthy tissue over time (scarring). When a physical therapist inserts the very thin acupuncture needle (dry needle) into a knotted up muscle, it creates a local twitch reflex. Research shows that this not only relaxes the muscle, it breaks up the pain cycle by improving blood flow and oxygen to the muscle. This whole process helps to reduce and normalize inflammation in the area to promote healing. However, dry needling is not necessary for everyone, so it’s important that you know what it is and when it can be used to improve your health! Here’s our advice when it comes to pursuing dry needling treatment.

Work with a physical therapist to use dry needling in conjunction with movement based rehabilitation.

Dry needling can work wonders to relax your muscles. However, they’re just going to get tense and damaged again if you don’t learn how to use them properly and address any movement dysfunction that may be occurring. You don’t want to think of it as a quick fix! Dry needling is just the first step for some individuals who aren’t able to begin a physical therapy or movement regimen without first breaking up the pain cycles in the muscles that are prohibiting healthy movement. Dry needling serves as a “helper” to relax those muscles – and should be integrated with physical therapy treatment and strengthening activities such as Pilates.

Don’t be afraid of trying dry needling!

It can be uncomfortable for some people, but others say they feel no pain at all. It’s not dangerous and has lasting positive effects when used in conjunction with hands-on physical therapy under the direction of a specialist. Furthermore, our clients love it:

“After two back surgeries in my 20s and a new hip at 58, I figured I was lucky just to be walking. Dry needling has transformed the way I move. I’m more flexible. My walking stride has more length and I can stand longer.” – John

Do you have questions about dry needling? Want to see what a specialty physical therapy practice can do for you? We offer FREE Discovery Sessions right here in Portsmouth that give you the opportunity to ask any questions you may have! It’s a completely free, no-obligation appointment that will give you all the information you need to make the BEST decision for YOUR health. All you have to do is fill out this quick form, and we’ll be in touch!

How to NOT let Aches and Pains Ruin your New Year’s Goals

It’s that time of year, when we start looking ahead and setting goals for ourselves. It’s especially exciting now because we aren’t only entering a new year – but a new DECADE!

Exercising more and losing weight are the top New Year’s resolutions on everyone’s lists year after year. But what if you’re suffering from back or knee pain?  One of the worst things you can do is ignore pain and assume that by simply exercising more or losing weight, your ailments will just go away. It’s certainly a reasonable expectation, however, I typically see an influx of people calling my office right around March because these aches and pains have not only worsened — but derailed their New Year’s goals completely.

I don’t want to see that happen for you. So here are my top tips to NOT let aches and pains ruin your New Year’s goals:

1. Get assessed by an expert:

 

Your first thought might be to go see your doctor if you’re suffering from something like back or knee pain. But most medical doctors are trained to screen you for problems like broken bones or serious pathologies – not to actually assess your movement. You need to know how your pain behaves during everyday functional movements to truly fix it – and to avoid unnecessary procedures and surgery.  X-rays, MRI’s, or simply moving your limbs around on a treatment table won’t do that… but that is what a medical doctor is trained to do. A specialty physical therapy practice will be able to assess your movement in detail, through various movement tests, which will tell a much better story about how your pain may or may not impact the new exercise or weight loss program you’re about to start. Plus, we’ll be able to give you customized modifications so that you can embark on your new goal while decreasing your risk of injury.

2. Mobility before Stability:

This is a saying you hear me say all the time in my office. Your muscles won’t function at their best if you don’t have optimal joint mobility. In other words, you don’t want to strengthen around a stiff joint, or you’ll encourage compensation. Full and free mobility requires adequate flexibility in your joints as well as your muscles. Most people don’t think – or even know – how to assess their joint mobility. If you’re suffering from chronically stiff joints, you’ll want to get them checked before you start a new exercise program. I recommend seeing a movement expert, like those employed in our office, to make sure you’re ready and able to start on that new exercise program you’re so excited about!

3. Stay Hydrated:

Drinking lots of water has two great benefits. It will give you the extra hydration you need if you’re planning to be more active. And it will help you lose weight by curbing your appetite. Some additional benefits of staying hydrated include increased muscle strength and stamina, more lubrication in your joints, more supple skin, better cardiovascular function, and improved energy and mental alertness. One really easy tip to jumpstart your day and improve your daily hydration intake is to begin with 10 oz of water first thing upon waking. Add a squeeze of lemon for extra vitamin C and supported weight loss.

4. Pace yourself:

It’s very appealing and motivating to go “all in” on your new exercise or weight loss goal and 10x it… and I applaud you for it. But remember, you have 12 months, and really, the rest of your life to accomplish your goal in any way that you see fit. In other words, take pleasure and pat yourself on the back for simply setting a goal. That’s a first step that many don’t even get to. Be proud of yourself for setting an intention and envisioning a better quality of life. To give yourself the best odds of staying on that path, I encourage you to listen to your body and take your time in acclimating to a new exercise program. Don’t fight your body if it’s talking to you.  Our bodies talk to us for a reason. If you need help figuring out what your body is trying to say to you – click here to schedule a FREE Discovery Session with us in Portsmouth. We’re happy to translate for you!

Happy New Year – and Happy New Decade! 

Setting Goals for the New Year? We can help!

A new decade is on the horizon, and so are new health and wellness goals for many of us!

Are you already discussing resolutions or considering ways to make 2020 your best yet? The new year is a great opportunity to form new habits that will help us become our healthiest, happiest selves. Setting detailed goals is a constructive way to approach the 2020’s that can help you feel more motivated and hopeful about the future.

The idea of New Year’s resolutions is great, but most people only stick to them for a couple weeks.

Resolutions are so often left unfulfilled in part because they’re usually pretty general statements that are made without much forethought, intention, or planning. At some point we’ve probably all resolved to “get healthy” or “eat more vegetables” or “spend less money.” All worthy ideas, but can you see why people don’t follow through?! There’s WAY too much wiggle room, and nowhere near enough specificity. That’s why oftentimes, setting goals with distinct processes will help you accomplish much more than a run-of-the-mill resolution.

There are two essential factors in goal setting. First, the goal must be attainable. Secondly, you must define concrete steps that you intend to take towards reaching that goal.

Most of us want to be healthier, but what does that actually look like? One person’s journey to becoming healthy could be totally different from another’s. These goals can be made in conjunction with a health professional such as a physical therapist, especially if they relate to mobility, strength, and physical activity. Many of us have intended to “exercise more,” but those two words rarely yield results. A more effective goal might be to enroll in a Pilates class, take a half hour walk outside five days a week, drink the recommended 64 ounces of water each day, or to do ten minutes of stretching every morning after getting out of bed.

A group program such as Pilates can be especially helpful because it gives you a sense of accountability and camaraderie. In fact, our signature Pilates 101 program is relaunching in January, and we are so excited about it! Pilates 101: Get [Your] Back to Health is a one-of-a-kind 8-week program that delivers safe, yet highly effective Pilates-based core strengthening exercises that are easy on the joints, designed to lessen back pain, and help improve your flexibility and posture.

If you can track, schedule, or measure the steps of your goal, you’ll know when you’re making progress. If those steps happen alongside people who share similar goals and under the direction of a movement expert who can support you for two whole months — even better!

So, let’s finish off this decade strong — and don’t miss out on Pilates 101! These spots go fast, so apply now to make sure you don’t miss your chance.