Physical Therapy & Wellness with Dr. Cathy

07/30/2025

Let's talk about FREE things you can do to support your fitness and health!
Yes, I realize the irony of me talking about this.....but well before anyone sees me there are things you can do for free to help yourself!!

🌞 get outside!!! Vitamin D that we get from being outside is linked to so many beneficial effects on our body!

💦 yep water, the one we all know. Just drink it...half your body in ounces of water....but just start with what you can do.

💪 strengthening.... not sure where to start with this one. Go back through my videos and start doing the exercises I talk about. A good basic fitness rule of thumb is work up to 3 sets of 10.

🥕 eat more veggies....I LOVE having a garden, yes the $2 seed back cost me money, but I'm getting so much more out of that!! The cool thing is you can be savy and go to a seed expo in the spring and sometimes gets seeds for free!!! I know this is about free fitness, but God willing you have money for groceries so make sure your cart is full of veggies!!!

😴 lastly priorities sleep!!! It can wait....promise....go to bed earlier, aim for 7 to 9 hours a night.

What are your FREE health, wellness and fitness tips? I'd love to read what you all come up with!

07/28/2025

Yes it is 110% humid and gross this morning! But morning light and grounding (being barefoot on the Earth) is so beneficial! Sweating is a great body detox too.....so get out there for a bit and start the day off right!!!
Happy Monday friends, have a great week!

07/22/2025

Just finished my workout and found myself starting to fatigue and compensate....so let's talk about what to watch for!

Working arms is so important to help with decreasing neck pain...yep our shoulder are the foundation that our neck sits on, so make sure you get arm day in!

07/14/2025

Posture and core work in the car....yes please!

Use the head rest to work on posture! Back breathing to help stretch and mobilize your back. As well as working your deep core and improving pelvic floor alignment!

Now that's how this Mama multi-tasks during camp drop off/pick up!

07/10/2025

Since I just had someone ask me about the Pilates wall track I use in the clinic here is the link if you want to purchase it.
You can use "CATHERINEM2BODI" for an extra 15% off too.
https://click-myl.ink/2p8d276e

Remember fitness does not need to be killing it every day in the gym, find what you love or can tolerate and do that!
Right now I am doing a daily 25 minute workout, because that is what works for me now. Progress....not perfection....something is better than nothing!

BODi's track Pilates equipment includes portable control track, bands, and straps. Do the exercises and moves you would on a Pilates Reformer or Cadillac right from home.

06/23/2025

It's SUMMER TIME!!! Bring on the vacations and travels.....but if all that has you sore than check out these 10 stretches to do to help you not hate the bed you are stuck sleeping in!!!

These were lifesavers for me sleeping on a cot while campin!!! So if it's a rough travel day or having to sleep on Grandma's 50 year old bed....these stretches will help everyone!!!

Enjoy vacation!!!

06/03/2025

With the longer daylight make sure you set aside a few minutes for morning vitamin D!
Vitamin D is so helpful for healing, hormones and overall health and well-being!
There are SO MANY things we can do to take care of ourselves that are FREE...so run outside and enjoy this one!
Extra credit if you are barefoot too!

05/27/2025

05/11/2025

Happy Mother's Day to all the incredible moms out there! Your love, strength, and dedication are truly inspiring. Wishing you a day filled with joy, laughter, and all the appreciation you deserve.

To those who have lost pregnancies, those trying to conceive, and those hoping to be moms someday – you are seen, loved, and celebrated too. Today was a hard day for me when we were going through our losses! So do what you need to do today and give yourself extra grace! Hugs friends

05/05/2025

What a fun day being the Physical Therapist for today's Maulers Rugby games. Thanks for having me!
Great game everyone!!

04/24/2025

My shoes were the talk of the bus stop, so let's talk about them here!

First what are they called? Barefoot shoes, toe shoes and minimalist shoes, you will see all of these terms used to explain this type of shoe.
👣 Minimalist footwear allows for natural movement, improving ankle/toe range of motion, strengthens foot muscles, and improves balance.
The gist is a shoe that allows your foot to do the mechanics it is made to do! Wear shoes all the time is not how we were meant to be, letting our feet be free is so critical, but would be totally social award when out and about! So this is a great compromise!

Not all minimalist shoes are created equal and the best one for you really depends on YOUR foot structure! Please do not go grabbing whichever one is trending since it might not be a good fit for you. You will also need to wean into them, please don't buy a pair and go for a run and wonder what happened! If you want to learn more I highly recommend this website https://anyasreviews.com/barefoot-shoes-faq/

Incase anyone is wondering NOT sponsored by and I am wearing toe shoes also NOT sponsored.

04/23/2025

Anyone else ever feel like a Polaroid picture during a challenging workout? 😂
This reformer plank definitely had me shaking it up! And guess what? That's a good sign! It means you're pushing to that point where strength gains happen. Just remember to keep your form in check and listen to your body. Physical Therapy is a great way to make strength gains to help reduce pain and improve function! Because lets face it we are all to busy to be slowed down by aches and pain that can be fixed!!
Hope your workout was a good one! 😄