𝙄 𝙙𝙞𝙙𝙣’𝙩 𝙠𝙣𝙤𝙬 𝙝𝙤𝙬 𝙬𝙚𝙖𝙠 𝙄 𝙬𝙖𝙨 𝙪𝙣𝙩𝙞𝙡 𝙄 𝙜𝙤𝙩 𝙨𝙩𝙧𝙤𝙣𝙜 𝙖𝙜𝙖𝙞𝙣.
For me, this happened most profoundly at 6 weeks postpartum. But this isn’t only a pregnancy thing. It also happened to me back in PT school when I struggled with runner’s knee pain flare ups.
You can get used to your body feeling a certain way, and it’s not until you feel better that you realize you felt bad (I’ve heard my clients say this too).
When the strength wasn’t there, simple things felt HARD:
💥Standing for 10 minutes to take a shower
💥Doing dishes
💥Prepping a meal
💥Carrying my baby
💥Going up and down the stairs
💥Sitting without back support
💥Squatting
💥Running
💥Exercising
After I had my baby, I knew what I needed, but had to wait until my body was ready. But back in PT school, I didn’t truly know what my body needed.
After lots of learning and mentorship, I figured it out…💡
Fast forward to now, and I know how to keep myself feeling strong and powerful. And I don’t even need a dumbbell or fancy piece of exercise equipment.
………………………………………………………………………………………………………
Once I was able to connect my CORE, DIAPHRAGM, and PELVIC FLOOR, fire up those muscles, and work on strengthening them, it was like the door unlocked.🔑
But before strengthening can be truly effective, all the muscles need to be TURNED ON and WORKING WELL TOGETHER. This can sometimes be harder than the strength work.
I feel so much better now that I figured this out and I want to SHARE these steps with you. This is why I created the 𝗖𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗻𝗴 𝗧𝗵𝗲 𝗖𝗼𝗿𝗲 𝗣𝗿𝗼𝗴𝗿𝗮𝗺, and I am giving it out for FREE!
Comment CORE below and I will send you the link, completely free, because I want you to feel STRONG and POWERFUL too.
🔥👇
September is a big month for me because it means ONE YEAR IN BUSINESS for Empower Physio and Wellness, LLC here in Columbus!! It is also my comeback after maternity leave and covid related changes. So many things to celebrate!!🎉🎈🎊
There have been so many people who supported me along this journey and I can't thank you enough for making living my dream a reality.🙏❤
To show CLIENT APPRECIATION🙏, anyone who schedules a PT Physical or PT Consultation in the next week will receive a FREE set of loop resistance bands! (They're my favorite way to intensify a workout!)
🙋♀️Want in on the fun? Here's what to do by Friday 9/25:👇
1. Follow this link: https://www.empowerphysioandwellness.com/contact-empower-physio
2. Select the orange "Request Appointment" button at the bottom.
3. Select New Client Consultation or PT Physical
4. Pick your date and time.
5. You'll receive your loop bands at your appointment!
Meet Marcy, a certified life and weight loss coach who helps smart but stressed women create a life of passion, purpose and peace. Her focus is on teaching them to rewire their brains to work for them instead of against them.
Check out my full Q+A with her, up on the blog now👉👉
https://www.empowerphysioandwellness.com/business-spotlight-kocher-coaching-concepts
EMPOWERPHYSIOANDWELLNESS.COM
Business Spotlight: Kocher Coaching Concepts
MESSENGER
Empower Physio and Wellness, LLC updated their business hours.
With so much conflicting information out there, how do you know whether or not snacking or fasting is the right approach for you? 😫
My friend and colleague Jess Williams Health Coaching breaks it all down in the latest guest post, up on the blog now!👉👉👉
EMPOWERPHYSIOANDWELLNESS.COM
Guest Blog: Snacking vs. Fasting, What’s Best?
Welcome to our new home!
“I have that ‘normal’ back and neck pain.”
“I have those ‘normal’ headaches.”
“I have that ‘normal’ urinary leakage.”
“Everyone gets injured when they run a lot.”
These are things I hear all the time when talking with clients, friends, and even complete strangers. And my heart deflates a bit every time I hear it.
While these things are common, common is NOT normal. So many people experience these types of pains and struggles on a weekly and even daily basis that it is frequently accepted as normal. I’m here to tell you that it doesn’t have to be that way.
Check out my latest blog post outlining some of the contributors to your chronic pain and how making small changes can get you on the path to feeling your best.
https://www.empowerphysioandwellness.com/always-in-pain-here-s-how-to-feel-better-starting-today
EMPOWERPHYSIOANDWELLNESS.COM
Have You Accepted Pain As Your New Norm? There’s a Better Way
Meet Jenn! 👋
She was struggling with pain so severe that she was unable to get through a day of errands. The good news is that we were able to get her up and running at full capacity!
Check out this client spotlight to learn how physical therapy helped her sleep better, gain strength and get back to training her clients💪
👉👉👉https://www.empowerphysioandwellness.com/client-spotlight-jenn
Ok guys I'm so excited!! Does my face give it away?😀👇
I've been working for months and my 🔥BULLETPROOF YOUR CORE🔥 online course is finally finished! Just in time for Black Friday...so I have to give an amazing deal right?
I work with nearly all my clients on proper core activation and strength with amazing results. I want to get this information into the hands of as many people as possible, so I created an online, self paced course for everyone I can't work with 1:1.
This is for you if you:
🙋♀️Want the strongest core you've ever had with just 10 minutes of work a day
💪Want to prevent injuries and back pain
🙋♀️Want to feel STRONG in your workouts, daily activities, picking up kids/grandkids, etc
💪Have been told to suck your belly button to your spine to engage your core
🙋♀️Can't get through core work without holding your breath
💪Feel like there is something missing in your current strength routine
🙋♀️You don't exercise (this is the PERFECT place to start!)
Since Black Friday is coming up and I want as many people to have this info as possible, I'm releasing🔥 BULLETPROOF YOUR CORE 🔥on Black Friday only for only $49!!!
This is over $800 in content. And I'm basically giving it away for only $49.
It will NEVER be priced this low ever again. So if you're even considering it, just do it!!
Comment BULLETPROOF below if you're interested and I'll be sure to tag you when I release the link!!
It’s Muscle Monday💪! Let’s raise awareness of the muscles in the body, why they are important, and share tips about how to keep them strong, loose, and working well for you!
Is there a muscle you want to learn more about?🤷♀️ Comment below👇 and I’ll be sure to queue it up!
By request, today let’s talk about the QUADRATUS LUMBORUM (aka the QL)
The QL is a muscle that goes from the 12th rib to the top of the pelvis (aka the iliac crest) on the back side of your abdomen. Because of its location, it is super important in CORE strength and stability, particularly the back part of your core near the spine. It also works when you lean side to side, arch your back, and anteriorly tilt your pelvis.
Remember talking about the diaphragm a few weeks ago? Well the QL is an important stabilizer so that the diaphragm can work efficiently.
The QL can also play a role in low back pain, especially if you sit a lot or pain is worse with sitting. When the QL is tight, it can refer pain down into the buttocks and hips.
What can you do to show your QL some love? Try a self-release technique with a lacrosse ball and check out this video: https://m.youtube.com/watch?v=Hdx2owMjGr8
You can also work on your breathing and core activation. Not sure how to do this? Comment BREATHE below and I’ll send you a link to my Connecting the Core Program!
Meet Judy Ramsey! This incredible woman has faced lots of adversity in her life but that didn't stop her from finding success and happiness as a financial adviser.
Check out her story on the blog👉👉👉https://www.empowerphysioandwellness.com/business-spotlight-judy-ramsey
EMPOWERPHYSIOANDWELLNESS.COM
Women Wellness | Westerville, OH | Empower Physio and Wellness
It’s Muscle Monday! 💪 Let’s raise awareness of the muscles in the body, why they are important, and share tips about how to keep them strong, loose, and working well for you!
Is there a muscle you want to learn more about? Comment below 👇 and I’ll be sure to queue it up!
Today, let’s talk about the 𝗨𝗣𝗣𝗘𝗥 𝗧𝗥𝗔𝗣𝗘𝗭𝗜𝗨𝗦
The upper trapezius is the top 1/3 of the trapezius muscle (other parts are the mid trap and low trap). All parts of this muscle are important in moving and stabilizing the shoulder blade. However, the mid and low trap are often under-utilized and weak because they are smaller muscles. In contrast, the upper trap is a big muscle that is easily recruited, so it often gets overworked.
Have you ever felt your shoulders tense and rise up towards your ears? This is the upper trap at work! This shoulder position is common when you are under stress, and is another way the upper trap gets sore and painful.
What can you do? Giving this muscle a good stretch can help ease some of that pain and tension. To stretch the upper trap, tilt your head towards your shoulder. Place the same-side-hand on your head to give a little extra pull into the stretch.
It’s Muscle Monday💪! Let’s raise awareness of the muscles in the body, why they are important, and share tips about how to keep them strong, loose, and working well for you!
Is there a muscle you want to learn more about? Comment below and I’ll be sure to queue it up!
Today, let’s talk about the FOOT INTRINSICS
What are the foot intrinsics? These are all the small muscles in the feet that help stabilize the foot and arch, move the toes, and control pronation (aka flat arch position) and supination (aka high arch position).
Having good strength and control of the foot intrinsic muscles is super important in preventing injuries like plantar fasciitis, shin splints, and Achilles tendonitis.
One common question I get is “What about foot orthotics to support the feet?”
GREAT QUESTION. There is definitely a time and place for orthotics. However, solely relying on them to support your feet tells the foot intrinsic muscles that they don’t have to work so hard. It’s kind of like them being on a constant vacation. So try strengthening up your feet and create an “internal orthotic” with your muscles!
Toe yoga is one of my favorite exercises for foot strength. Check it out in this video: https://www.youtube.com/watch?v=wfYSEFwJMDA
Questions? Drop them below!
After Kirsten welcomed her second child, she experienced severe postpartum depression, anxiety and OCD. She tried to find services and providers to help her recover and heal, but there was a large gap in care for new moms at that time.
Knowing that she couldn’t be alone, she took matters into her own hands and decided to BE the solution. 6 months later, she started working with her first client. It's been 9 years and Ohio Baby Co. is THRIVING!🙌
Read more about her story👉👉👉https://www.empowerphysioandwellness.com/client-spotlight-ohio-baby-co
🔥It's January. It's 2021. Time to start something new. 🔥
Do you want to do something to improve your health? That is one of the most common resolutions each new year. 🙋♀️
And with good reason. Our bodies can always use some love and TLC. ❤
One thing I commonly see is that people don't know where to start with a new fitness routine. So 1 of 2 things happens:
1. They don't do anything at all.🙈
2. They try something but then get hurt. 😕
Want to avoid these 2 common pitfalls? You can take action AND feel great. 🙋♀️
Comment FEEL GREAT below even if you're just the slightest bit interested and want to know how to achieve this.
I'll make sure you get ALL. THE. INFO. tomorrow when it gets released.
