Breakout Physical Therapy and Wellness

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Anchorage, AK
Breakout Physical Therapy and Wellness

Cash based physical therapy and wellness business run by Sam Fox PT, DPT.

09/23/2025

I love being able to exercise because of the benefits & where it gives me a boost in my day.

Here are 3 body areas that exercise can boost your health and wellness.

Muscles 💪🏽 - of course, we know this! Using our muscles helps them to become stronger and more coordinated. You’ve probably heard the term: “Use it or lose it!”. The more we use our muscles, the longer we will be able to!

Bones 🦴 - the action of your muscles pulling on your bones causes them to become stronger due to something called “Wolff’s Law”. Completing impact activity (like walking and running) can improve the force that goes through your bones and cause them to strengthen.

Brain 🧠 - in order to move our body to complete exercise, our brain has to coordinate the movements. The more we exercise, the smoother coordination of the exercise. Exercise also helps release endorphins, which generally improves our mood.

Which one of these was a surprise? Drop the number in the comments below 🔽

08/30/2025

With discussion from this community, our September challenge is going to be completing 25 pushups each day!

I was a little nervous to have this be the chosen activity, because I have never been good at push-ups (nor liked them very much!).

Guidelines:
- THESE CAN BE STRAIGHT OR BROKEN UP THROUGHOUT YOUR DAY.

- THEY CAN BE ON THE WALL, AT AN INCLINE, OR ON THE GROUND.

- NO KNEE PUSH-UPS. IF YOU NEED TO MAKE PUSH-UPS LESS CHALLENGING, PLACE YOUR HANDS ON A HIGHER SURFACE (LIKE THE WALL OR A COUNTER). *this helps get your body prepared for pushups on your feet as your muscles get stronger*

I find that the prospect of challenging myself to something I haven’t always liked is awesome! I am looking forward to seeing how my push-ups improve this month. I’ll be showing different positions to do your pushups in on my stories throughout the month (cause I can’t start on the ground or I won’t get to all 25!)

Tag someone you’re planning to do September’s challenge with!

08/20/2025

It’s been a while, with lots of changes around here, so I wanted to take a moment to re-introduce myself!

I’m Sam, a physical therapist, wellness enthusiast, and owner of Breakout Physical Therapy and Wellness.

I love working with clients who are motivated, and eager to make healthy changes to get them back to the activities they love doing!

Here’s a little bit about me -

I grew up in Anchorage, Alaska, and am now living here with my family to give back to this community!

I attended Boise State University, where I was a collegiate division 1 swimmer, qualifying to compete at three NCAA Championships and Olympic Trials in 2016!

I have been a PT since 2020 (which was a crazy time to enter into the health care world!)

I married my sweet husband Kenny in 2023. I am a proud dog mama to our Lena girl, and just welcomed a new addition in July 2025, our son Cooper!

I still swim for fun and exercise with my friends, and am working hard to support my body and improve strength after carrying our son for 9 months.

This is a new challenge for me to tackle, and I am using the same methods & encouragement I use with my clients in my own journey. As I continue to grow and change, I plan to share this with this community, because I believe that transparency, realness, and truth is important!

I also just want to share how grateful I am for each person in this community - so thank you for being here!

Introduce yourself in the comments below!

08/13/2025

We’ve had over a month with this guy earth side - and let me tell you, it’s been a pretty steep learning curve! Lots of trial, error, and sweet baby snuggles each day.

With all this new, it’s made me realize, with any new task, just how important it is to ease into things, to ask for help when needed, and to give yourself grace as you are learning. Admittedly, I am not very good at those things typically. I like to think that this new phase of life is helping me to improve on myself as well. I will keep you updated :)

I share this with you as I am working on getting back into the office, and opening up my schedule to seeing clients. Now that it’s back to school season here, schedules are changing. It’s the perfect time to make a change with your routine as well. I want to encourage you that if you’ve been having pain, or something nagging at you that’s been keeping you from doing activities that you love to do, REACH OUT! I would love to talk with you more about what’s important to you so we can get you back to doing it.

For those of you who have been here from the beginning, thank you! I love being able to follow your journey along and play a small part in it!

In the coming days, I will be sharing an update to my schedule through the fall so you know when I am able to best serve you as I am navigating the rest of my maternity leave from my hospital job.

DM me “DISCOVER” to set up your FREE Discovery Call. I look forward to seeing you back in the office!

Sam

05/01/2025

I’m back!! (After a small hiatus)

April was busy and not too many fun & exciting things happened. I was sick and then we had family in town (that part was fun!).

Hit the 30 week mark on growing our little guy & we are looking forward to continuing to push forwards to meeting him in 10 short weeks!

03/31/2025

March dump ⭐️

03/27/2025

If your job has the ability to adjust your desk between sitting and standing, you should try it! There are a couple different adjustments you’ll need to make to get set up for success.

The platform height of your desk is approximately at your standing elbow position (same position as they would be if you were sitting).

The keyboard and mouse are aligned as you would when you are sitting.

The height of the monitor should still be between horizontal and 35 degrees below.
Wear supportive footwear.

Consider the use of an anti-fatigue mat.

Use a footrest when standing to help shift your weight as needed, or shift your weight from leg to leg occasionally.

Send this to someone who uses a standing desk for school or work!

02/14/2025

One thing that I like to think about with Valentine’s Day, is that it’s not always about another person in your life, but it should be a chance for you to celebrate the love that you have for yourself.

spending time doing the things that you enjoy, for no reason, other than the fact that you enjoy it is the ultimate form of self-care. I encourage each of you to take a moment to yourselves on this Valentine’s Day, regardless of your plans with other people. Being able to fill up your cup allows you to be there for the people that are most important in your life.

01/08/2025

Boundaries are important, but very hard to set for high performers. Perspective from the PT who works with high performers (and is one herself) ⬇️

High performers instinctively want to go above and beyond.

It’s in our nature to want to do things to the best of our ability and if it’s not the absolute best, we have a hard time letting it go.

Our brains never turn off, and we are always thinking about how to make what we’re working on better, or moving on to the next best thing.

Setting boundaries is challenging, but it’s absolutely essential for the ability to achieve your goals. This also allows you to be present in your every day life.

One way that I find I’m able to set boundaries is by writing down all of my thoughts into a journal (or the notes tab on my phone) so that I don’t have to spend extra time thinking about them when I’m trying to enjoy time with my family.

How do you set boundaries between your personal and professional lives? Drop in the comments below to give each other some ideas!

12/18/2024

You know the “hunchback” position? I know you do. When I was a kid, I was always told, sit up straight or you’ll end up with a hunchback.

That hunch that you see, is typically due to tight muscles on the front of your chest, and weak muscles on the back side. Without flexibility of the front muscles, I’m at increased risk for shoulder injury, I have difficulty taking full, deep breaths, and overall I am less likely to have good respiratory health.

On top of that, if I am unable to get my arm all the way over head, I’m not going to be able to reach up to block a volleyball, catch a football, or grab water while swimming (the way I needed to).

Did this surprise you? Drop a “surprise face” in the comments if it did!

12/16/2024

Not having someone in your corner to support you on your quest to achieve goals makes it hard to achieve them.

You want to keep working towards them, but it’s hard, because you get busy, work or school gets in the way, or you’re traveling a lot. Although you’re doing your best, trying to fit things in without support or accountability isn’t the best way to go.

Here are 3 ways that having support for your goals will make it more likely that you achieve them:

🔅 You have accountability - someone who knows your goals and will encourage you to complete them.

🔅 You have encouragement - this will make reaching your goals a more positive experience.
🔅 You have someone to bounce ideas off of if your original plan isn’t working out. You’re not in it alone!

What are some ways you support someone reaching their goals? Drop your answer in the comment below!

12/09/2024

You go to the expert to have them tell you how to fix your *insert problem/pain here*... a mechanic when your car breaks down, a doctor when you’re sick, a PT when you’re injured.

When working with different health providers, you may leave with a list of things to do, but no real understanding of why you need to do it. This is a problem!

I work hard as a health care provider to educate you about your condition, your recovery, and how you’ll be able to get back to doing what means the most to you. Knowing all of these things can actually improve how effectively you recover!

If your brain is engaged and understands the situation and the plan, it decreases your pain system, increases the connection to your movements, and helps keep your motivation and consistency to carry out your treatment plan!

Share this with a friend may not know this!

Address

Anchorage, AK
99507

Telephone

+13012764065

Website

http://breakoutptandwellness.com/, http://breakoutptandwellness.com/

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