Optimize Performance PT

03/02/2023

I recently finished this book by Kristen Willeumier, BioHack Your Brain. She explains clear steps to take to maximize your brain performance. I found it very encouraging that even people in their 70s and 80s can make lifestyle choices that create new brain cells, stimulate new neural pathways, and optimize their brain performance for a better quality of life.

Biohack Your Brain: How to Boost Cognitive Health, Performance & Power

02/27/2023

We are a specialized training service owned by licensed physical therapists. We believe that exercise is medicine. Medicine that helps you stay mobile and active or elevate your performance to the highest levels. Sometimes we dread taking medicine, even though we know it will help. That's why we strive to make exercise (medicine) different and fun.

Leg squats by themselves are good. But when you do squats on a balance pad while counting backwards from 100 by 3s...now we are having fun! Combining strength, balance, and brain exercises together can improve physical health, stimulate the growth of new brain cells, and optimize your performance.

Whether you are in your 40s or 90s, we can create an appropriate program for you with lots of variety and creativity. Visit our website today for more information.

02/23/2023

The Hour of Power is one strategy to help you manage stress and build a positive habit. Give yourself 60 minutes to engage in 3 activities that boost your spirit or nurture your soul. For example, you could walk briskly for 20 minutes, pray for 20 minutes, then finish with reading an uplifting book for 20 minutes. The combination of activities can be anything that helps you feel healthier, less stressed or more focused.

Don't have time for a full hour? Modify the activity to fit your schedule and availability. Even 30 minutes of purposefully engaging in meaningful activities can have health benefits.

02/21/2023

"So cardio or weights or both? If you’re looking to live longer, doing both is your best bet, experts say." Ian McMahan, writer for The Washington Post

In recent studies, muscle-strengthening activities were associated with almost a 20 percent lower risk of cardiovascular disease, cancer, diabetes, lung cancer and all-cause mortality.

02/16/2023

Could eating that chocolate from Valentine's Day actually be good for you? The answer seems to be yes, in moderation!

This article takes a detailed look at dark chocolate and its health benefits. It's actually loaded with antioxidants and beneficial nutrients.

02/13/2023

We love it when our clients have a great experience!

02/09/2023

"Hydration status affects more than just your thirst."
— ERIC ASCHER, DO

In fact, proper hydration may help lubricate joints, maintain normal blood pressure, and contribute to the prevention of chronic disease. But, we lose some of our sense of thirst as we get older. So, it's important to pay attention to your water intake. Read more in this article from Very Well.

A study by the National Institutes of Health (NIH) suggests that well-hydrated adults have a lower risk of developing chronic diseases and may live longer than people who do not get enough fluids.

02/06/2023

Did you know you can train your balance just like you train your muscles?

Often people start to avoid activities when they begin to feel unsteady on their feet. But you can actually strengthen and improve your balance with specific training. And good balance is important for many reasons, like:

➡ traveling more
➡ living longer and better
➡ staying independent
➡ recovering faster from injury or avoiding falls.

Good balance can even improve cognitive health. If you are feeling unsteady on your feet or avoiding activities for fear of falling, let's do something about it. Check out my 6-week balance program at Optimize Performance PT.
https://optimizeperformancept.com/balance

Optimize Performance PT Balance Training Program A 6-week balance program designed to help clients feel more stable and confident. Why participate in a balance program? Did you know you can train your balance just like you train your muscles? Often people start to avoid activities when they begin to...

02/02/2023

I had someone reach out to me recently asking about my services. In his words, he wasn't falling, but felt like something was off and trending in the wrong direction. He sounded appropriate for my fall risk assessment, even though he had not had a fall yet. In fact, getting an assessment done BEFORE you fall is a good idea.

Using evidence-based software, together we can assess your risk for falls (see photo below) and create a plan to treat any deficits we find. If you are feeling less steady on your feet, consider getting a fall risk assessment done. DM me or, better yet, give me a call to discuss.

01/31/2023

One month into 2023, how are your resolutions going?

Resolutions have always seemed too big for me, setting me up for failure. Instead, I try to focus on small changes. Small changes are easier to make and can create big changes down the road. I'll give you an example.

I've been reading more about the negative effects of artificial sweeteners. I was using one packet of artificial sweetener per cup of coffee and I typically drink 2 cups a day. I wanted to make a change, so I decided to cut my artificial sweetener in half, using just a half pack for each cup.

The results? In one week, I use 7 less packs of artificial sweetener. In one month, about 30 packs less. In one year, about 360 packets less. In ten years, I will have not consumed approximately 3600 packets of artificial sweetener.

A small change that, over time, can build into big change. Ideally, I would stop using the artificial sweetener altogether. But for now, that's too big of a leap for me. So, I'll stick with my small steps. And remember that life does not get better by chance. It gets better with change. And small change is better than no change.

So, if your new year resolutions seem too big to accomplish, how can you break a goal down into smaller steps? Need help figuring it out? Let's talk!

01/27/2023

What went well today?

Martin Seligman, renown psychologist, teaches the concept of What Went Well.
Too often we focus on what went wrong with our days. But intentionally thinking about what went right can improve mental health, decrease stress, and contribute to better health and well-being. He suggests taking 10 minutes a day to intentionally think about what went well.

So, what went well for you today? Even the smallest things count!

01/23/2023

Did you know that low but constant stress can have negative impacts on our brains? For example, stress can lead to difficulty with memory or learning new things. Stress may also affect how well we can plan or make decisions.

There are several strategies to manage stress. So, if you are worrying about a family situation, work, or finances, consider making stress management a priority.

What helps alleviate stress? There are many options to choose from. Many can take 30 minutes or less and cost no money. Some ideas to consider:

✅ exercise
✅ yoga
✅ meditation
✅ prayer or spiritual activity
✅ talking with someone
✅ listening to calming music

With consistent practice, you may find that not only do your stress levels go down, but you build confidence in handling different stressors in the future.

01/19/2023

You may have noticed a theme in recent posts about how to improve brain health. Brain health is my main interest as a healthcare professional right now because I believe all of us can maximize our brain health, no matter what stage of life we are in. So, I'll be talking more about it in future posts. However, if you want a thorough and easy read on the lifestyle choices that help optimize your brain function, try this publication from Harvard Health. For a small fee, you can learn immediate steps to improving the health and function of your brain.
https://www.health.harvard.edu/mind-and-mood/a-guide-to-cognitive-fitness

In this Special Health Report, Harvard Medical School doctors share a six-step program that can yield important and lasting results. Together these “super 6” can strengthen your intelle...

01/17/2023

What elements are part of a brain-healthy lifestyle?
➡️ physical activity
➡️ cognitive training
➡️ a healthy diet
➡️ quality sleep
➡️ stress management

Read this article below to learn how each element benefits your brain.

Need help developing habits that lead to a brain-healthy lifestyle? Try our brain health and fitness program at Optimize Performance PT.

https://www.health.harvard.edu/mind-and-mood/a-workout-for-your-brain

Some hospitals, research centers, and private practices offer brain fitness programs. They typically include a combination of physical exercise, cognitive training, good nutrition, better sleep, an...

01/13/2023

This avacado chocolate pudding looks good enough to try with my kids.

According to Stephanie Lundstrom's blog, avacado is "100% cholesterol-free and contains heart-healthy omega-3 fatty acids, gut-friendly fiber, and nearly 20 different vitamins, minerals, and phytonutrients. It can also help lower bad cholesterol levels, reduce inflammation, and make certain nutrients more easily absorbed."

Click below to see this easy recipe.
https://plantbasedonabudget.com/chocolate-avocado-pudding/?fbclid=IwAR1ZCpWdjKBPchAEEtAPrGhHBqo5cQuzFKVeT0LbYqmhp4ySuDoX_fl_CTM

This chocolate avocado pudding is so healthy! It comes out perfectly creamy every time and is simple and so quick to make!

01/09/2023

Our brains, as with the rest of our bodies, naturally decline with age. Characteristics of an aging brain include:
✅ loss of neural synapses
✅ brain atrophy
✅ increased cell damage in the brain.

However, with intentional physical and mental exercise, you may be able to slow the aging of your brain. And live a better quality of life for longer. Visit our website to learn more about our brain health and fitness program.

https://optimizeperformancept.com/brain-fitness

Brain health and fitness training is a combination of exercise and mental activities to increase the physical and mental health of the brain.

01/05/2023

"Cardio exercise can build your brain just as it does your muscles."

Did you know that exercise that gets your heart rate elevated can be good for your brain health as well as your heart health? Learn more in this short article from Harvard Health.

Need help learning how to exercise the right way? Or maybe you need someone to help you develop the habit of exercise? We've got a program for you at Optimize Performance. Contact us now!

https://www.health.harvard.edu/exercise-and-fitness/working-out-your-brain

Cardio exercise has been linked with less cognitive decline and may even improve cognitive functioning. The type of exercise does not matter, but cardio that is both physically challenging and offe...

01/01/2023

Looks like you can find many of the top health trends of 2023 at Optimize Performance PT!

✅Strength Training with Free Weights
✅Body Weight Training
✅Fitness Programs for Older Adults
✅Functional Fitness Training
✅Exercise for Weight Loss
✅Employing Certified Fitness Professionals
✅Personal Training

Come check us out and make 2023 a healthier year for you!

The #1 Fitness Trend for 2023 is... Wearable Technology!

A top spot repeater, it's clear that wearable technology isn't going anywhere any time soon.

Rounding out the top 10 are:
2 - Strength Training with Free Weights
3 - Body Weight Training
4 - Fitness Programs for Older Adults
5 - Functional Fitness Training
6 - Outdoor Activities
7 - HIIT
8 - Exercise for Weight Loss
9 - Employing Certified Fitness Professionals
10 - Personal Training

Learn more and access free resources: https://fal.cn/3uJh0