Is Pursuing Physical

Health and Wellness a Must?

The quest for physical health and wellness is a topic that often sparks a range of opinions and questions. 

People wonder if it's an absolute necessity or merely a choice.

In a world with diverse lifestyles and priorities, the pursuit of physical health and wellness remains a personal choice.

No one is obligated to embark on this path, but understanding the reasons and advantages behind this choice can help individuals make informed decisions.

Prioritizing physical health and wellness can lead to a better quality of life. A well-maintained body often means more energy, increased mobility, and a reduced risk of chronic diseases.

Research consistently shows that a healthy lifestyle, including regular exercise and a balanced diet, can contribute to a longer, more fulfilling life.

Physical well-being is closely linked to mental health. Regular exercise can reduce stress, anxiety, and depression, leading to improved mental wellness.

A healthy body is better equipped to handle the challenges of daily life, which can lead to increased productivity, both at work and in personal endeavors.

By taking proactive steps to maintain physical health and wellness, individuals may experience fewer health-related issues and, consequently, lower healthcare costs.

While the benefits of pursuing physical health and wellness are clear, it's essential to recognize that the journey is highly personal. What works for one person may not work for another. The path to wellness should be customized to individual needs, preferences, and limitations.

It's not about adhering to a one-size-fits-all approach but rather finding what aligns with your goals and lifestyle.

It's important to strike a balance that suits your life. Pursuing physical health and wellness should not become an obsession, but rather a sustainable and enjoyable part of your routine. It's perfectly acceptable to indulge occasionally or take a break when needed.

The pursuit of physical health and wellness is a choice, not an obligation.

While it offers numerous benefits, the decision to prioritize your well-being is a personal one. 

What's important is to find a balance that works for you, embracing a journey that is both enjoyable and sustainable.

Ultimately, the choice to pursue physical health and wellness should align with your own goals and values, aiming for a healthier and happier life.

A personal note from Dr.Scott

As we approach the end of 2023, I find myself reflecting on the incredible journey we've shared this year. It's been a year of growth, achievement, and gratitude.

Firstly, one of my biggest accomplishments is the introduction of our 3rd child, Sawyer! He is a beautiful child and is well-tempered. He looks a lot like me and Camden. However time will tell how he evolves. Either way, he’s been such a blessing and a joy to our family.

On a professional note, I'm proud to announce the successful completion of my fellowship in Orthopedic Manual Physical Therapy (FAAOMPT). This is the highest level you can achieve in orthopedic and sports physical therapy. Basically, this puts our practice in the top .25%.. As you know, we strive to deliver greatness in our services, and I hold myself accountable for this, too. This accomplishment wouldn't have been possible without the unwavering support of our amazing team and the trust and commitment of each one of you. 

Looking ahead to 2024, I'm thrilled to share that Back in Motion will be moving to a larger space and facility for our Fort Myres location. We’re doing this to help expand and grow our fitness and performance based trainings. We’re going to have a state of the art facility and full gym with showers in addition to more treatment rooms on the medical side of the new space. This expansion is a testament to the growth and positive impact we've had thanks to our clients and patients. 

As we bid farewell to 2023, let's celebrate the victories, both big and small, that we've accomplished together.  If 2023 presents challenges, let's embrace 2024 as an opportunity for renewal—physically, emotionally, and financially. Together, we'll make it a year of continued growth, well-being, and shared success.

Wishing you and your loved ones a joyful holiday season and a wonderful start to the new year.

Dr. Scott 

P.S. Remember, you’re just one treatment away….

Winston’s Healthy Recipe:

Spinach,Sweet Potato and Lenthil Dahl

Ingredients

Spinach,Sweet Potato and Lenthil Dahl

  • 1 tbsp sesame oil
  • 1 red onion, finely chopped
  • 1 garlic clove, crushed
  • thumb-sized piece ginger, peeled and finely chopped
  • 1 red chilli, finely chopped
  • 1½ tsp ground turmeric
  • 1½ tsp ground cumin
  • 2 sweet potatoes (about 400g/14oz), cut into even chunks
  • 250g red split lentils
  • 600ml vegetable stock
  • 80g bag of spinach
  • 4 spring onions, sliced on the diagonal, to serve
  • ½ small pack of Thai basil, leaves torn, to serve

Ingredients

Directions

Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.

Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.

Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1½ tsp ground turmeric and 1½ tsp ground cumin and cook for 1 min more.

Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.

Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.

Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.

Taste and adjust the seasoning, then gently stir in the 80g spinach. 

Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.

Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.

Staff Spotlight: Dr.Hannah

Dr. Hannah is a pelvic floor therapist at our cape coral phyiscal therapy clinic

Dr. Hannah is from Peachtree City, Georgia. She earned her Bachelor’s in Sports Science (2019) at Tusculum University where she played 4 years of collegiate soccer as a goalkeeper. She obtained her Occupational Therapy Doctorate at Gannon University in Ruskin, Florida (2022).

Hannah completed her doctoral specialty internship and capstone in pelvic floor therapy. She has completed rotations in hand therapy and outpatient care. In the last year and a half Hannah has pursued her passion of treating in the area of women's health. 

She has completed certification of OT Pioneers: Intro to Pelvic Floor Therapy for Occupational Therapists and Herman and Wallace 2B. Hannah is enthusiastic and passionate about staying current on pelvic health research and attended Pelvicon 2023. She is currently pursuing her Fertility Specialist Certification in the 1st cohort of Dr. Yeni Abrams Triggered Academy.

Outside of the clinic, Hannah enjoys spending time with her goldendoodle (Benito AKA Beni), going out dancing (bachata and line dancing), going to the beach, and going out with friends and family.

Fitness Corner

Impact of Personal Training and Fitness on Health and Happiness

Personal training and fitness play pivotal roles in the quest for improved health and well-being

These are not just avenues for aesthetic gains but powerful tools for enhancing your overall health. 

Here's how personal training and fitness can be transformative on your wellness journey:

1. Tailored to Your Needs:
Personal training is all about personalization. A qualified trainer can assess your current fitness level, listen to your health goals, and design a tailored workout plan just for you. This personalized approach is a game-changer because it caters to your unique needs and capabilities.

2. Expert Guidance:
Personal trainers are trained professionals with in-depth knowledge of exercise physiology, nutrition, and health. They can guide you in performing exercises correctly and safely, ensuring you get the maximum benefit while minimizing the risk of injury.

3. Accountability:
Having a scheduled personal training session creates accountability. It's harder to skip a workout when you know someone is waiting for you. This consistency is vital for improving health and achieving fitness goals.

4. Variety and Progression:
A well-structured fitness program evolves over time. Personal trainers can introduce variety into your workouts to prevent boredom and plateaus. They'll also adjust the intensity and complexity of exercises as you progress, challenging your body to improve.

5. Stress Reduction:
Exercise is a potent stress-reliever. Engaging in regular physical activity releases endorphins, which are natural mood lifters. Stress reduction is not just beneficial for mental health but also for overall physical health.

6. Weight Management:
Personal training can be instrumental in weight management. Whether your goal is weight loss or maintaining a healthy weight, a trainer can provide guidance on nutrition and exercise strategies that support these objectives.

7. Disease Prevention:
Regular exercise is associated with a lower risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Personal training can help you incorporate exercise into your daily routine to reduce these risks.

8. Improved Strength and Mobility:
Functional fitness, strength training, and flexibility exercises can enhance your physical strength and mobility. This contributes to better posture, reduced risk of injury, and an improved quality of life.

9. Enhanced Mental Health:
Physical fitness and mental health are closely linked. Exercise has been shown to reduce symptoms of anxiety and depression and enhance cognitive function. Personal training can help you harness these benefits.

10. Holistic Wellness:
Your wellness journey isn't just about exercise; it's about lifestyle. Personal trainers can offer advice on nutrition, sleep, and stress management, addressing multiple facets of well-being.

Personal training and fitness are not just about sculpting a perfect physique; they're about enhancing the overall quality of your life. 

They offer a holistic approach to health improvement, with expert guidance, tailored workouts, and the motivation to stay committed.

By investing in personal training and embracing fitness as a lifestyle, you're taking a significant step towards a healthier, happier, and more fulfilling life.

What’s New on the Putting Green?

Swinging Safely: Tips to Prevent Injuries During Your Golf Game

Golf is a game of precision, skill, and relaxation, but it's crucial to prioritize your body's well-being on the course. Preventing injuries is key to ensuring that your golf experience remains enjoyable and injury-free.

Here are some essential tips to help you swing safely and avoid injuries during your golf games:

Warm Up Properly:
Before you hit the first tee, take the time to warm up your muscles. Gentle stretches and a few minutes of light aerobic exercise can help increase blood flow and flexibility, preparing your body for the swings ahead.

Focus on Flexibility:
Golf requires a full range of motion in various joints. Incorporate flexibility exercises into your routine, paying particular attention to your shoulders, hips, and spine. This will enhance your swing mechanics and reduce the risk of strains or sprains.

Perfect Your Technique:
Invest time in learning and refining your golf swing technique. Proper form not only improves your game but also minimizes the stress on your muscles and joints, reducing the likelihood of overuse injuries.

Choose the Right Equipment:
Ensure that your golf clubs are suited to your body size and swing mechanics. Using the right equipment can prevent unnecessary strain on your muscles and joints, promoting a more natural and controlled swing.

Listen to Your Body:
Pay attention to any discomfort or pain during or after your swings. If you experience persistent pain, it's essential to address it promptly. Ignoring discomfort can lead to more severe injuries over time.

Pace Yourself:
Don't overexert yourself, especially if you're relatively new to the game or returning after a break. Pace your rounds, take breaks, and listen to your body's signals to avoid fatigue-related injuries.

Incorporate Strength Training:
Strengthening the muscles involved in your golf swing can provide stability and support. Focus on exercises that target your core, back, and legs, as these muscle groups play a significant role in your golf performance.

Stay Hydrated:
Proper hydration is crucial for maintaining muscle function and preventing cramps or strains. Drink water regularly, especially on warmer days, to stay well-hydrated throughout your game.

Be Mindful of Your Back:
Golf involves a significant amount of twisting and bending, which can impact your lower back. Strengthen your core muscles and practice proper posture to protect your back from strain.

Golf-Specific Conditioning:
Consider incorporating golf-specific exercises into your fitness routine. This can include rotational movements, balance exercises, and functional strength training that mimics the demands of a golf swing.

Know Your Limits:
Understand your physical limitations and avoid pushing yourself beyond them. If you're recovering from an injury or have any existing health concerns, consult with a healthcare professional before hitting the course.

By incorporating these preventive measures into your golf routine, you can enjoy the game while minimizing the risk of injuries.

Remember, a mindful approach to your body's well-being ensures that each swing brings you closer to the joy of the game without compromising your health.

The Athlete’s Edge

Mastering Precision:Maintaining Safe and Controlled Movements for Athletes

Athletes, regardless of their sport, share a common goal of optimizing performance.

However, achieving peak performance goes hand in hand with prioritizing safety and controlled movements. Whether you're a seasoned athlete or just starting, here are essential guidelines to help you maintain safe and controlled movements throughout your training and competitions.

Prioritize Proper Warm-Up: A thorough warm-up is the foundation of safe and controlled movements. Start with dynamic stretches, light aerobic exercises, and sport-specific movements to prepare your muscles, joints, and nervous system for the demands ahead.

Focus on Form and Technique: Mastering proper form and technique is crucial for both performance and injury prevention. Work with coaches or trainers to ensure your movements are biomechanically sound. Regularly revisit the fundamentals to reinforce good habits.

Gradual Progression: Progression is key to improvement, but it should be gradual. Avoid sudden spikes in training intensity or volume, as these can lead to overuse injuries. Allow your body to adapt by incrementally increasing the challenge over time.

Balance Strength and Flexibility: Achieving a balance between strength and flexibility is essential for safe movements. Strength provides stability, while flexibility ensures a full range of motion. Incorporate stretching and mobility exercises into your routine to maintain this equilibrium.

Listen to Your Body: Pay attention to signs of fatigue, discomfort, or pain. Pushing through pain can lead to injuries. Rest and recovery are integral components of any training program. Give your body the time it needs to repair and regenerate.

Incorporate Cross-Training: Engage in cross-training activities to diversify your movements and reduce the risk of overuse injuries. This not only enhances overall fitness but also provides a break from repetitive stress on specific muscle groups or joints.

Stay Hydrated and Well-Nourished: Proper hydration and nutrition contribute to optimal muscle function and cognitive performance. Dehydration can impair coordination and increase the risk of injuries. Maintain a well-balanced diet to support your body's energy needs.

Regular Injury Prevention Exercises: Integrate targeted exercises into your routine that address common injury-prone areas in your sport. Strengthening the muscles around joints and focusing on stabilizing exercises can fortify your body against potential risks.

Quality Sleep: Adequate sleep is a cornerstone of recovery and injury prevention. Aim for 7-9 hours of quality sleep per night to promote physical and mental well-being.

Mind-Body Connection: Cultivate a strong mind-body connection. Be mindful of your movements and maintain focus during training and competitions. This awareness not only enhances performance but also helps prevent accidents or missteps.

Regular Assessments and Check-ups: Schedule periodic assessments with healthcare professionals or sports specialists to evaluate your physical condition. Regular check-ups can identify potential issues early on and guide adjustments to your training regimen.

Utilize Protective Gear: Depending on your sport, appropriate protective gear can significantly reduce the risk of injuries. Ensure that your equipment is in good condition, fits properly, and is worn consistently during training and competition.

Safe and controlled movements are the bedrock of sustained athletic success.

By incorporating these guidelines into your training regimen, you not only optimize your performance but also foster a long and fulfilling athletic journey, minimizing the risk of injuries along the way.

Remember, the pursuit of excellence is best achieved through a foundation of safety and mindful movement.

Testimonials

“Within the first month of training I was a totally different person. My biggest fear was just going to a gym and doing everything wrong and hurt my knee more but, with Doctors of Physical Therapy overseeing the programs, I’m doing things I never thought I could do. I feel stronger and younger than I’ve felt in years. ”

Alex B

“I suffered a torn meniscus and contemplated getting surgery, but with the help of Back In Motion, I was back to my normal basketball pick-up games, lifting regime, and moving with confidence. Using his Gray Method™ and manual treatments, he not only took care of my knee, but he also helped me with other impairments I was suffering from (hips, and low back pain). “

Woolly S.