What’s the Best Way to Keep the Weight Off

Before & After the Holiday

Before the Holidays

Set Realistic Goals

Before the holiday season kicks off, set realistic goals for yourself. Instead of aiming for weight loss during this time, focus on maintaining your current weight. Unrealistic expectations can lead to disappointment and stress.

Plan Your Meals

Planning your meals in advance can help you make healthier choices. Prioritize balanced meals with plenty of vegetables, lean protein, and whole grains. Avoid skipping meals to “save” calories for later, as this often leads to overeating.

Stay Active

Maintaining an active lifestyle is essential. Even though the holiday season can be hectic, try to incorporate regular exercise into your routine. Whether it’s a brisk walk, a home workout, or a yoga session, staying active helps burn calories and reduce stress.

Practice Mindful Eating

During holiday gatherings, practice mindful eating. Pay attention to what you’re eating, savor each bite, and stop when you’re satisfied. Avoid mindless snacking and grazing at the buffet table.

Stay Hydrated

Sometimes, thirst can be mistaken for hunger. Drinking enough water throughout the day can help you control your appetite and make better food choices.

During the Holidays

Choose Wisely

At holiday parties and dinners, choose your indulgences wisely. Enjoy your favorite treats in moderation, and opt for healthier options when available. Fill your plate with veggies and lean protein before reaching for the desserts.

Practice Portion Control

Smaller portions can make a big difference. Use smaller plates to help control portion sizes and prevent overeating. Remember, you can always go back for seconds if you’re still hungry.

Limit Liquid Calories

Alcoholic beverages and sugary drinks can contribute to weight gain. Try to limit your consumption of these calorie-laden beverages and opt for water, sparkling water, or unsweetened tea instead.

Be Mindful of Alcohol

If you choose to consume alcohol, be mindful of your intake. Alcoholic drinks can lower inhibitions and lead to overeating. Alternate between alcoholic beverages and water, and know your limits.

After the Holidays

Resume Your Routine

Once the holiday season is over, get back into your regular routine as soon as possible. Reestablish your workout schedule and healthy eating habits.

Reflect and Adjust

Take some time to reflect on your holiday eating habits. Identify any challenges you faced and think about how you can overcome them in the future. Adjust your goals and strategies as needed.

Avoid the Guilt Trap

If you indulged more than planned during the holidays, don’t beat yourself up. Guilt can lead to emotional eating. Instead, focus on moving forward and making healthier choices.

Set New Goals

Set new health and fitness goals for the upcoming year. Having something to work towards can help you stay motivated and committed to a healthy lifestyle.

Keeping the weight off before and after the holidays is a realistic goal with the right mindset and strategies. It’s essential to strike a balance between enjoying the festivities and maintaining your health. By setting realistic goals, making mindful choices, and staying active, you can navigate the holiday season with confidence and emerge on the other side feeling healthy and energized. Remember that consistency and moderation are key to long-term success.

A Personal Note From Dr. Scott

When it comes to getting out of pain, one phrase stands out as a guiding principle for success: “Do the Work.”

 It’s simple, yet many people want to avoid following this path. Many are looking for the “secret” and although getting the correct diagnosis is essential (which is what we do), once we have laid out the path to getting out of pain, it now switches to doing the actual work.

Over the years of treating thousands of patients, I have noticed that the patients who “do the work” nearly all achieve their health goals.

Nevertheless, here are a few reasons why “doing the work” is essential to the long-term success of your health-

Patient Engagement: getting out of pain isn’t a passive process. Patients must actively participate in their recovery. “Do the Work” means adhering to the prescribed exercises, stretches, and lifestyle modifications. It’s about embracing the commitment to attend therapy sessions and putting in the effort required to improve.

Consistency is Key: Consistency is a vital component of rehabilitation. “Do the Work” reminds us that improvement comes through regular and persistent effort. Skipping exercises or neglecting therapy appointments can hinder progress. On the other hand, faithfully adhering to the treatment plan accelerates recovery.

Ownership of Health: “Do the Work” emphasizes that your health is your responsibility. While physical therapists play a crucial role in guiding and supporting you, ultimately, you must take charge of your well-being. This mindset fosters a sense of empowerment and accountability.

Overcoming Challenges: Rehabilitation often involves facing challenges and setbacks. “Do the Work” encourages resilience. When you encounter difficulties or pain during therapy, it reminds you to persevere, trusting that the hard work will yield results.

Long-Term Benefits: getting out of pain isn’t just about short-term relief; it’s about building a foundation for a healthier future. “Do the Work” encourages patients to look beyond immediate discomfort and focus on the long-term benefits of improved mobility, reduced pain, and enhanced quality of life.

Collaborative Effort: “Do the Work” isn’t solely about the patient’s responsibility; it also applies to the therapist’s commitment to providing expert guidance and support. Therapists should continually update and tailor treatment plans, monitor progress, and communicate effectively with their patients.

In getting out of pain, “Do the Work” is a reminder that success is not handed out; it’s earned. It acknowledges that the journey to recovery may be challenging, but it’s within your reach through dedication and effort. When patients and therapists embrace this principle, they create a powerful partnership that can lead to remarkable transformations in health and well-being.

So, if you’re embarking on getting out of pain, remember you have to do the work.

Winston’s Healthy Recipe

Healthy Pumpkin Spice Latte


Homemade Pumpkin Spice Latte

  • brewed coffee – I used cold-brew pumpkin spice coffee, but plain coffee or even 1-2 shots of espresso works great as well!
  • unsweetened vanilla almond milk
  • pumpkin puree – you can make your own or buy it! If you purchase it, make sure the ingredient list is just “pureed pumpkin”… don’t accidentally buy pumpkin pie puree!
  • Pumpkin pie spice
  • vanilla extract
  • maple syrup – or sweetener of choice.
  • Sprinkle of cinnamon


Substitutions & Notes

Coffee –Any coffee or espresso works for this drink!

Milk – Use unsweetened vanilla almond milk for another layer of flavor, but any dairy-free milk would work!

Sweetener – Using maple syrup is best, but honey or another sweetener would be delicious, too. Try it with Stevia for a sugar-free option, and that worked great!


With a handheld frother or blender: In a cup or saucepan, mix almond milk and pumpkin. Cook on medium heat on the stovetop or microwave for 30-45 seconds. 

Remove from heat, stir in vanilla, spices, and sweetener, place in a cup, and use a frother to foam the milk. You can also use a blender — just process for 30 seconds or until foamy. Pour coffee into a large mug and add the foamy milk mixture on top. 

Sprinkle with cinnamon and enjoy! With Breville milk frother, add the pumpkin, pumpkin pie spice, vanilla, and maple syrup to your hot coffee. Froth cold almond milk in the Breville milk frother and pour over coffee. Sprinkle with cinnamon and enjoy!

Staff Spotlight: Coach Elizabeth

We are excited to announce the addition of our newest staff member, Coach Elizabeth.

Elizabeth Wetmore was born and raised in Southwest Florida. 

She attended Jacksonville State University, where she ran Cross Country and Track & Field in a Division 1 Program. She received a Bachelor of Science in Kinesiology, a clinical concentration of Exercise Science and Wellness (2023). 

In addition, she has attained her ACSM Certified Exercise Physiologist Certification and is a BLS Provider. Athletics has played a major role in her life. It was the core reason for her entering into her field of study.

As a former collegiate athlete, she has learned many valuable skills that will be translated into Back in Motion. She believes she has been well prepared by faculty, coaches, and mentors to go out into the world and make a difference within the lives around her. Aside from the clinic, she continues to stay active by running and weightlifting. She also enjoys spending time with her family.

Fitness Corner

Building Atomic Habits for Improved Nutrition: A Guide to Sustainable Change

In his book “Atomic Habits,” James Clear introduces a powerful concept: small, incremental changes can lead to remarkable transformations. Applying the principles of atomic habits to nutrition can help you make lasting improvements to your diet. In this article, we will explore how you can enhance your food by embracing the philosophy of atomic habits and making tiny, consistent changes that add to significant and sustainable results.

1. Make Your Habits Obvious:

The first step in improving your nutrition is to make your habits obvious. This means creating an environment that promotes healthier choices. Here’s how to do it:

  • Kitchen Makeover: Arrange your kitchen so that healthy foods are easy to access and less healthy options are less visible or less accessible. Keep a bowl of fresh fruit on the counter and store junk food in less convenient places.
  • Meal Planning: Plan your meals. A weekly meal plan and shopping list can help you make healthier choices and reduce the temptation to order takeout or indulge in fast food.
  • Prep Ahead: Spend some time each week preparing healthy snacks and meals. Having nutritious options readily available makes it easier to resist unhealthy choices.

2. Stack New Habits onto Current Ones:

James Clear suggests habit stacking, where you build a new habit onto an existing one. Apply this concept to your nutrition by connecting healthier choices to your habits. For example:

  • Morning Routine: If you have a morning coffee or tea habit, use it to start your day with a glass of water or a piece of fruit before your caffeine fix.
  • TV Time: If you watch TV in the evening, make it a rule to snack on vegetables or a small serving of nuts while you watch instead of mindlessly consuming less nutritious options.
  • Dinner Time: Incorporate a salad or a serving of veggies as a standard part of your dinner routine, making it a habit to prioritize vegetables with your meals.

3. Use the Two-Minute Rule:

The two-minute rule suggests you should do it immediately if a habit takes less than two minutes. Apply this rule to nutrition by breaking down healthy eating tasks into smaller, manageable steps:

  • Chopping Veggies: Instead of procrastinating on meal prep, spend two minutes washing and chopping a few vegetables, making it easier to assemble a nutritious meal later.
  • Drinking Water: If you struggle to stay hydrated, fill a water bottle and keep it within reach. Whenever you see it, take a quick sip.
  • Portion Control: Before serving yourself, take a moment to assess portion sizes. This simple pause can help you avoid overeating.

4. Make Bad Habits Unattractive:

You’ll want to make unhealthy choices less appealing to improve your nutrition. Here’s how to apply this principle:

  • Awareness: Pay attention to how you feel after consuming unhealthy foods. Recognize how they may leave you feeling sluggish or unsatisfied, making them less attractive choices in the long run.
  • Substitution: Replace unhealthy snacks with healthier alternatives that you genuinely enjoy. Over time, these healthier choices will become more appealing.
  • Visual Cues: Create visual reminders of your goals. For instance, place a photo or a note on your fridge or pantry to remind yourself of your commitment to better nutrition.

5. Reward Yourself for Progress:

Celebrate your successes along the way to reinforce positive habits. Rewards can motivate you to keep making improvements. However, ensure that your tips align with your nutrition goals:

  • Healthy Rewards: Instead of indulging in a high-calorie treat, treat yourself to a new workout outfit, a massage, or another non-food-related reward when you achieve a nutrition-related goal.
  • Tracking Progress: Keep a journal or use a habit-tracking app to record your successes and milestones. Reviewing your progress can be a motivating reward. 

Improving your nutrition is not about overnight transformations but the cumulative impact of small, consistent changes. By applying the principles of atomic habits, you can create a sustainable and healthier relationship with food. Make your habits obvious, stack new habits onto current ones, and use strategies to make bad habits unattractive. Remember to reward yourself for progress along the way. You can improve your nutrition and overall well-being with patience, persistence, and focus on atomic habits.

What’s New on the Putting Green?

Mastering the Perfect Golf Posture: A TPI Perspective

The Foundation of a Strong Golf Swing:  Posture

A proper golf posture serves as the foundation for an effective swing. It helps you generate power but also enables you to maintain consistency and reduce the risk of injuries. TPI emphasizes four critical components for achieving the perfect golf posture:

  • Spine Angle: The spine angle is crucial for an efficient swing. TPI recommends a slight forward tilt of the upper body from the hips, ensuring that your spine forms a straight line with the club’s shaft. This position allows for a better rotation and a more powerful, controlled swing.
  • Hip Hinge: A proper hip hinge is vital for maintaining balance and generating torque. Your hips should be pushed back slightly, allowing your upper body to lean forward. This position helps you load your weight onto your back foot during the backswing, which is crucial for power.
  • Knee Flex: Proper knee flex is essential for stability and balance throughout the swing. Your knees should be slightly bent, with most of your weight distributed evenly between your feet. Avoid locking your knees as this can restrict your range of motion.
  • Foot Alignment: TPI recommends that your feet be shoulder-width apart and parallel to the target line. Proper foot alignment ensures your body is positioned correctly for an optimal swing plane.

The Benefits of a Proper Golf Posture

Achieving the perfect golf posture, as recommended by TPI, offers numerous advantages for golfers of all skill levels:

  • Increased Power: A balanced spine angle and hip hinge allow for a more effective transfer of energy from your body to the clubhead, resulting in increased clubhead speed and distance.
  • Improved Accuracy: Maintaining a consistent posture helps you strike the ball more consistently, leading to greater accuracy and fewer errant shots.
  • Reduced Risk of Injury: Proper posture reduces the strain on your back, shoulders, and hips, minimizing the risk of common golf-related injuries.

Enhanced Consistency: With a solid posture foundation, you can consistently replicate your swing mechanics, leading to better overall performance.

The Athlete’s Edge

Balancing Academics and Athletics: A Winning Game Plan for Youth Athletes and Parents

Youth athletes often find themselves juggling the demands of academics and athletics.

 While pursuing excellence in both realms is undoubtedly challenging, it’s a path worth traveling. Striking the right balance between schoolwork and sports can lead to personal growth and long-term success.

Tips for Parents: Supporting Your Young Athlete

Encourage Independence: Teach your child to take responsibility for their schedule and choices. Independence fosters self-discipline.

Prioritize Health: Ensure your child gets enough sleep, eats well, and stays hydrated. Physical health directly impacts academic and athletic performance.

Set Realistic Expectations: Understand your child’s academic and athletic abilities. Set achievable goals and support their interests and passions.

Advocate for Balance: If your child struggles to balance their commitments, advocate for their well-being, helping them adjust their schedule if necessary.

Emphasize Learning Over Winning: Encourage a love for learning and personal growth. While victories are gratifying, they shouldn’t overshadow the importance of education.


“Everyone has been so kind, professional, and attentive.

Their assessments are based on my personal goals but also form and prevent injury. I hadn’t been as active in the past 15 years, and I was concerned that with my family history that I would be on medications in the foreseeable future.

Thank you, Dr. Gray, Ashley, Dr. Dan & Katie, for all you do!”

Mandi J.

“Back in motion changed my life. When I started, I was without much hope because I already saw so many doctors. But this time, it was very different. I still have a ways to go, but I am 100% confident that I will succeed with their help.”

Petra R.