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Monday 10am - 7pm Tuesday 8am - 7pm Wednesday 10am - 7pm Thursday 10am - 7pm Friday 8am - 4pm Saturday 10am - 12pm

Optimize Therapy and Fitness

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United States
Columbia, MD
Optimize Therapy and Fitness

Improving Function. Improving Life. Clinic providing Physical Therapy, Hand Therapy and Personal Fitness.

04/16/2025

Proper sleep may be one of the most overlooked aspects of health

Poor sleep habits are directly correlated to poor health

It takes 7-8 hours of sleep to heal, rejuvenate, and repair the body

I see so many people who say they can "function just fine" on 4-5 hours sleep

But yet, these are the same people who struggle with chronic pain, achy joints, weakness, low energy, depression, anxiety, and poor exercise habits

The health risks may not be immediate, but they will happen over time

If you struggle with pain, lack of energy, poor exercise performance, or fatigue, try looking to your sleep habits

Good sleep starts with a good schedule and behavior change

✅ Try going to bed at the same time each night
✅ Stop using electronic devices an hour before bed
✅ Practice breathing exercises or meditation

sleep well

03/25/2025

Don't miss this great opportunity on April 5th!

Join and as we explore how proper breathing and controlled breathing can help improve your health and exercise performance

What can you expect?

✅ Learn and understand how diaphragmatic breathing affects the body both physically and mentally
✅ DIY techniques for breathing that you'll be able to apply to your daily routine with just a few minutes of practice a day
✅ Exercises incorporating breathing techniques
✅ Participation in a full flow of core stabilization and active movements with controlled breathing techniques

You can reserve a spot at optimizetherapy.com/seminar-sign-up

Come ready to learn and move with us!

03/21/2025

Pain is multifaceted and relief does not always come in the form of a pill or injection

Yes, sometimes these things are necessary, but they shouldn't be our "go to" answer to everything pain related

Especially when these types of treatments don't really work long term

What does work?

Behavioral change, consistent good habits, increasing activity, not eating processed pro-inflammatory foods, and better sleep habits!

We have so much control of our health and can make real change in how we feel just by making positive changes

Change is hard. I get that. But with proper guidance and consistency, we can have a healthier quality of life!

03/11/2025

✨We have a really exciting workshop coming up!✨

✅ and are going to be bringing you a workshop to help you better understand the importance of breathing as it relates not only to movement and exercise, but also to everyday life

✅ It's not news that exercise is beneficial, but incorporating proper breathing ups the benefits tremendously!

✅ Sign up to learn how breathing effects exercise performance, reduces inflammation, increases endurance, calms the nervous system and even affects pelvic floor issues!

✅ This is a learn and get active type of workshop!

✅ Come ready to learn benefits of proper breathing and be ready to participate!

✅ We'll be teaching you exercises that you can easily adapt to your regular daily routine at home, at work, or in the gym!

✅ Join us for this exciting workshop. Seats are limited so please RSVP through the link or message me directly

✅ Optimizetherapy.com/seminar-sign-up

11/19/2024

I’m posting this to prove a point about staying active and exercising regularly through of our years of life

My 72 year old client came in with an injury, and we dealt with it by giving her guidance, proper exercise, and just tweaking a few things in her regular routines

And she recovered well! Not because of any single magical exercise, but because we addressed the issue and incorporated changes to her already active lifestyle

She regularly exercises and stays active through hiking and walking

This is why she recovered so well and was able to achieve what she set out to do

Injuries happen. That’s part of living and being active

The key is to consistently work on yourself through consistent strengthening, mobility exercises, endurance activities, proper nutrition, and good habits (sleep, stress management, etc.)

These factors together don’t make us invincible, but they do make our bodies more resilient! 💪

The result is less frequency of pain, less chronic pain, and better recovery when injury does occur

Exercise doesn’t just add years to your life, but it adds quality of life to the years!

Keep moving!

10/23/2024

I got this message from one of my clients who I worked with about a year ago

First, a big congratulations to her for this amazing achievement!

Second, this is why consistency and understanding of the rehab process is so important

Rehab is more than just two times a week for 6 weeks and then you're done

No, rehab is an understanding of what needs to be done and commitment to change

It is progressive and takes commitment, positivity, and hard work

There are no "quick fixes" in rehab, but when you commit to the effort and understand what to expect along the way, you will achieve

Congratulations and nice work !

10/17/2024

Beyond physical benefits, research is getting stronger and stronger in supporting cognitive benefits of exercise

Consistent exercise may reduce your risk of cognitive disease by as much as 40%!

How does this happen?

Exercise has been shown to cause hypertrophy in the hippocampus

With aging comes loss of muscle and atrophy in the body as well as atrophy in the hippocampus

Just like we need to maintain strength in the body through exercise to help with physical decline, we also need exercise to help with mental decline

So how much does it take?

It's recommended that we get 150 minutes a week of moderate exercise, but it's the compounding affect which brings on change, so we have to maintain exercise through our lifetime

Consistency is the key to better quality of life both physically and mentally!

02/15/2024

This quote is over 2000 years old but sums up perfectly the mindset I want all of my clients to have

When it comes to results from exercise, from nutrition, or general improvement of health, consistency is the key

Change doesn't happen over night or even over a period of a few weeks. Change happens when exercise, nutrition, and positive lifestyle behaviors become our norm

Doing things consistently creates habit, and habits create change

It's not always about being the strongest, or the fastest, or the number on a scale

Consistent performance yields results and that's the message we should take from this

01/18/2024

🍎 Our diet is often overlooked when it comes to pain (especially chronic pain)

🍎 Chronic pain is chronic inflammation, and food plays an important role in that

🍎 Sure, you can pop a daily over the counter pain meds or just "deal with it", but if you could make changes in your diet that could help reduce pain without side effects, wouldn't that be worth a try? 🤷

🍎 Animal products and processed foods are naturally pro-inflammatory due to saturated fats and whatever chemicals and compounds are added to provide shelf life

🍎 On the other hand, whole plant based foods are naturally anti-inflammatory due to fiber which feeds good gut bacteria, and all the nutrient density

🍎 Exercise is vitally important to reducing pain, but nutrition is just as important

🍎 If you need help getting started on an anti-inflammatory diet or exercise program, message me and let me know!

01/08/2024

🥦 There are so many aspects in life that we can control and prevent through proper nutrition and exercise

🥦 The research is clear and has been for decades that plant-based eating can help prevent and even reverse chronic disease

🥦 Changing our diet to center around more whole plant foods and pushing out processed foods and animal products can drastically improve your health by decreasing inflammation and giving us more energy to be active!

🥦 Are these changes challenging? They can be, but the first step is to have a willingness to change and not just accept the need for medications to control symptoms

🥦 Awareness is the first step, and perhaps the biggest obstacle to overcome the rising levels of chronic disease

🥦 Just like a good exercise program, proper guidance is important

🥦 Reach out to me for more information on plant-based eating, anti-inflammatory foods, and nutrition guidance by messaging me

12/19/2023

✅ I've never been big on motivational quotes but this one I really like and I think it's relatable to a lot of people

✅ We create our own limitations with exercise, fitness and health (maybe life in general)

✅ Lack of time

✅ Too busy with work

✅ Getting old

✅ Creating these mindsets will only hold you back

✅ There's always time for exercise, we're never too busy, and certainly never too old!

✅ Life is complicated but our health and well being should be a priority

✅ If you're having trouble, start slow and think about where you can find dedicated time to focus on health

✅ If you need help planning and working on this, feel free to message me. Optimize Therapy and Fitness is here to help you build a higher level of health!

12/06/2023

✅ Optimize would like to welcome a new member to our health journey community!

✅ Meet Dr. LaLa Cho

✅ She is a Pelvic Floor Therapist and Postpartum Exercise Specialist 💪!

✅ She's helping mothers who are struggling with postpartum issues which is a big issue often overlooked in the medical world

✅ These issues can greatly affect someone's life and confidence

✅ So if you know anyone in your circle struggling with postpartum issues (even if they think it's just minor, or that this is just "the way it is now") have them reach out to Dr. Cho for solutions that create change!

✅ Check out her bio for more information about 4th Trimester Physical Therapy and see how Dr. Cho can start you on your journey postpartum pelvic health!

✅ Also, be on the look or for collaborative events and seminars in the future!

Address

9841 Broken Land Parkway Suite 100
Columbia, MD
21046

Opening Hours

Monday	10am - 7pm
Tuesday	8am - 7pm
Wednesday	10am - 7pm
Thursday	10am - 7pm
Friday	8am - 4pm
Saturday	10am - 12pm

Website

https://optimizetherapy.com/

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8808 Centre Park Drive Suite 301

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Improve Function....Improve Life!

Why Choose Us?

We help people become more pain-free, flexible and stronger. We don’t stop there though. Beyond pain-relief, we help you feel more confident and empower you to achieve a higher level of health…and we do it with all-natural techniques. https://optimizetherapy.com/