Arrow Physical Therapy

06/14/2022

I LOVE teaching moms about macros and helping them simplify nutrition! There’s a few standard facts and principles but so much about nutrition is so overcomplicated by the fitness industry now-a-days. They are constantly making up rules, trying to tell you carbs are the devil, throwing around scare tactics about your “broken metabolism” or “hormone imbalance”. I promise its not that complex, you’re not broken, and it really is about keeping it simple, sustainable, and consistent!

I teach busy moms the basics so that they can fuel themselves and their families without over complicating things and without the strict rules and restrictions of so many fad diets. It can be simple. It can be flexible. You can still eat all the things you enjoy.

The truth is you don’t need a “detox” or “gut repair” or a new super restrictive plan. You need a simple methodology and a deeper understanding of how YOUR body functions and feels based on how you fuel it.

If you’re sick of the dieting, the overly complicated plans, the drastic rules, and all the skinny tea, detox, herbal cleansing this and that (or know someone who might be) please comment below or DM me!

05/11/2022

I have something BIG in the works so if you're a new (or even not so new) mom that's struggling keep reading!!

If you feel stuck in motherhood, like you don't have the time or energy to do anything more than the bare minimum. If you feel like you lost your identity and are only "Mom" now. If you struggle to get in any semblance of a workout and feel like unless you workout for an hour it "doesn't count". If you feel guilty for taking time to do anything for yourself. If you never feel like you can do enough because you're a perfectionist and constantly feel like you're failing in this whole motherhood thing...

I've been there! I struggled HARD early in motherhood.

Now I have the energy and time to play more with my kids, get more workouts in, and get more things off the to-do list. I can fit into my pre-baby jeans again. I have a better relationship and communication with my husband. I am the happiest I've ever been and its all because I finally figured out how to prioritize my own mental and physical health. And I want to help other women do the same thing!

If any of this resonated with you make sure you follow along for the official announcement soon or reach out to me directly so I can let you know right when doors open! I'd also be super appreciative if you shared this with anyone you think it may help!

02/21/2022

I talked about this with my coaching client and I think it's one of the things that's helped me be so successful with getting stronger and feeling better physically after having my kids.

It's having goals of effort not outcome. Sure I have a big over arching goal of losing 10 pounds. But daily that's not what I think about. Not even weekly. To be honest I haven't even really thought about that goal/number for about 3 months now.

What really matters and where I've chosen to put my focus is on daily goals of effort.

You're not going to magically lose 10 pounds over night. It's the end result of tiny daily decisions made over and over for months that compound and build into eventually reaching that goal.

I set my intentions and goals instead on effort.
➡️ Walking at least 6k steps a day.
➡️ Lifting weights consistently. (Started out 3 days a week, now up to 6 days a week)
➡️ Eating within my macro goals every day (even weekends)

These things daily don't have extravagant, Instagram- worthy outcomes but over the course of time, the outcome is huge! I know I can accomplish these things every day that I set my intention to it. Ultimately I can't always control when or if I "lose 10 pounds" but I can control my daily efforts.

What's your effort goal(s) this week??

02/18/2022

Being a mom brings on a huge mental load. We are so much better equipped to handle it all when we prioritize taking care of ourselves too, not just getting what's left over of our time and energy.

I got hit hard with postpartum depression and anxiety after my second was born and it took everything in me just to make it through the day. It took time, a lot of therapy, the right medication, and realizing I had to take care of me before I was able to crawl out of that deep dark hole.

I started super small, with what little energy I could muster, and I slowly built the momentum.

It started with just 5 minutes of walking or biking, just eating 1 salad, just drinking 1 more cup of water. Every. Day.

It seems so insignificant but it adds up. It all counts. It all helps build your self confidence, your self esteem, your self love.

If your in that deep dark hole, you're not alone. And wherever you are, I hope you are taking care of you! Much love, Momma.

02/14/2022

The hard truth is you have to make the time. We all have competing priorities, we all have busy lives, we all have demands.

You have to decide for yourself that is worth it.

That you're worth it.

And you just might find you have more time, more energy, more motivation.

Exercise boosts your mood and energy levels which can make you more productive and efficient which can help you get more done in less time.

= More time for all those other things that you have to get done!

You can make the time, Momma!

Comment below and let me know when you carve out the time!

02/03/2022

I heard this quote on a podcast I was listening to the other day and it really stuck with me.

This is why I want women to dig deeper. Deeper into your goals. Deeper into your why. Deeper into your purpose.

You have to have a deeper meaning. A deeper purpose to your goals. It can't just be surface level.

You have to have clarity of what you truly want deep down.

Once you are super clear on your goals they mean so much more to you and it's so much easier to feel motivated and to gain momentum.

Clarity➡️Motivation ➡️Momentum

Get clear on the why behind your goals and the motivation and momentum will come!

01/27/2022

We're talking resiliency! Resiliency will help when you don't feel motivated. Get on those goals even when you're not motivated! Check out the video and check back later for a follow up video!

thearrowpt_dpt • Original Audio

01/25/2022

If you're not good at something you probably need to do more of that thing.

You might not feel motivated. You might not feel confident. The problem doesn't lie in your lack of confidence or motivation but rather your lack of action!

If you take action and show your brain you can do new/different/hard things you will inevitably gain those things and more. You will gain confidence, motivation, self trust and more but you have to take action first!

Want to get back into shape? You have to start taking action to get the results to gain the confidence and motivation to keep showing up! See how it all snow balls from action?

What new healthy habits have you started / do you want to start?

Want a way to get more consistent with your action?? DM me to get my free busy mom habit tracker!

01/23/2022

Hey everyone!! It's been awhile since I've posted here! I've been busy posting on Instagram and in my private Facebook group but I'm going to start being more consistent here too! I've recently decided to focus my efforts on helping busy moms that want to improve their physical and mental health by being more active and eating healthier. If this sounds like you or you know someone who could benefit from this please share!

I recently created this free habit tracker to help kick start you on your goals or maybe refocus those new years resolutions! Check it out, try it out the next 4-6 weeks and let me know how it goes!!

Thanks everyone, glad to be back!

Simply enter your email address below and get the habit tracker sent straight to your inbox! (Make sure to check your SPAM folder)

01/25/2021

I recorded this for a workout challenge group that I'm in but for a quick easy how to video I thought it was perfect to post here too!
Disclaimer: I worked out right before recording so little winded and post workout hair is real!😬

Low back or hip flexor pain/soreness with ab workouts?

Give this a try and see how well your transverse abdominus is working... Or not working.🙃
Again biggest take away is keeping low back flat/stable on the floor. You want your back as flat as possible and to keep it as stationary as possible. If this is too hard you can start with just single leg marching starting with both feet on ground and bringing one knee up then down while bracing then the other leg.

As always hit me up with questions!

Happy Sunday !!!

12/11/2020

Acceptance. Noun, the action of consenting to receive or undertake something offered.
Resignation. Noun, the acceptance of something undesirable but inevitable.
Full disclosure this topic is based on a podcast I recently listened to by but it brought up a lot of thoughts/feelings for me so here's my spin. If you haven't checked out Maestro on the mic 10/10 do recommend.
As I listened to this podcast and started thinking about what these words mean and the difference I started to realize the biggest difference between the 2 is how active of a participant you're being. And this can apply to any part of your life, business, fitness, etc.
Acceptance is ACTIVE! You actively say "Ok, this is how it is, what am I going to do now, what can I learn from this, and how can I make the best outcome"
Resignation is passive. You kind of throw your hands up and say "welp, guess this is how it is, AND WILL ALWAYS BE" (because you are not willing to ACTIVELY seek alternatives or lessons within the situation)
You have to look internally and say am I throwing my hands up in "welp" fashion or am I learning, adapting, and welcoming change, adversity, and opportunities for growth??
Sure you can go through life passively resigning to the "facts" around your genetics, the economy, your job, etc.
OR you can accept the things you can't change but look for the opportunity to learn, grow, pave a new path!

🏹

10/25/2020

T-1 week until we begin! The off season is where strength and speed development happen!! Where are you going to be 6 weeks from now? Are you going to be a better athlete and better prepared for spring tryouts!?
DM me a 👊 if you want more info!!

The most common question/comment I've gotten so far is "How do I know my daughter will commit?" Or "I'm not sure my daughter will stay consistent"

This program and delivery method was built with exactly those things in mind! I will be your daughter's virtual personal coach/motivator/hype woman! The girls will have unlimited access to me via a private messenger and there are weekly check ins to go over her progress for the week which I can see and track at any time via the app!

PLUS! Because everything is better with friends, we will have a private Facebook community for the girls and well!

So...
Do you want to be faster on the base path? Increase your range in the field? Become quicker in your transitions from catching to blocking to throwing? Do you want to hit more bombs? Turn more double plays? Become an all-around better athlete? So that you can land that starting spot or interest from that dream school?
Starting November 1st we will be running the first Pilot Program of ARROW Performance Training! This 6-Week experience is a comprehensive speed and power building program to improve muscle activation, understand sprinting mechanics, prevent injuries, and take your athleticism and on field performance to the next level!

So PARENTS if you’re wondering how to apply my methodology as a licensed PT who has trained hundreds of athletes from all different levels, stop wondering if “she’s doing the right things” and have peace of mind she’s building a strong foundation that lends to injury prevention, and to start seeing her hard work payoff. If you are ready to give your daughter the boost FORWARD she’s been waiting for, DIRECT MESSAGE ME!