We provide a uniquely modified (seated/standing) Online Exercise Program you can do from home, that’s led by Doctors of Physical Therapy and designed to safely guide your adaptive workout sessions for Every Body and Every Ability.
The weekly online (video-on-demand) workouts are self-paced by the participant, and are designed to “do-what-you-can.” We have taken away the struggle and barriers of accessibility, transportation, high cost, health insurance, parking, gas, time and proper adaptive equipment. You can now safely and conveniently get a challenging workout at home and you also have access to an Online Physical Therapist for help and questions about specific modifications.
Spinal Cord Injury/Spinal Bifida
Multiple Sclerosis
Parkinson's Disease/Movement Disorder
Stroke/Brain Injury
Amputation
Arthritis
Fibromyalgia/Pain Syndrome
Vestibular/Balance Disorders and more.
FAST Class (Fitness And Strength Training)
Look better and feel better by joining our Fitness and Strength Training Class! FAST Class is a cardiovascular workout that will increase the endurance of your muscular system and your tolerance for activity while burning calories. It is a challenging 45-minute workout that is beneficial for any individual who has any need for an adapted workout. The workouts are lead by a physical therapist with expertise in neurological rehabilitation. The workout are self-paced by the participant, and are designed to “do-what-you-can.” If you need help figuring out how to do certain movements, reach out and we can figure it out together.
The Cardio workouts go non-stop to increase your endurance, while the Boot Camp workouts have intervals of work with rest to increase your strength! All of the workouts emphasize the major muscle groups necessary to perform daily functional activities, and prevent or relieve pain. F.A.S.T. Class will help increase your strength, improve your cardiovascular endurance, decrease your pain, and further your overall well-being. It is guaranteed to make you feel better about yourself!
BAM Class (Balance and Mobility)
Our exercise classes are led by physical therapists who specialize in improving mobility. It is important to work on your balance in addition to increasing your strength and fitness. When you have to focus on maintaining your balance, you cannot reach the intensity necessary to reap the benefits of the exercise session. FAST Class can help you improve your fitness and strength safely, while our Balance and Mobility Class will help you keep your range and decrease your risk for falls.
BAM Class is movement-based training for persons that works on balance, coordination, agility and functional strength. This class is based on evidence and has been shown to increase walking speed, decrease falls, improve sit to stand ability, and improve balance. This class involves full-body, multi-planar movements.
We offer routines that remain seated, as well as routines that change positions. Choose what is best for your body and your ability that day. While it is good to challenge yourself, safety is the first priority! If you have any questions about how to modify any movements, please email Kristin and we can work together to get your best workout!
BAM Class Video Links:
https://youtu.be/7TlpyP4X_gs
https://youtu.be/FiYlgD3yQgg
Somasense Yoga
Our Yoga Class, led by Dr. Alexandra Schang, DPT, is a gentle way to introduce movement and mindfulness in our busy lives. It not only is a great tool to develop physical wellness, but can also can help us develop the capacity to better manage daily stressors. Countless research studies have demonstrated effectiveness of yoga as an adjunct treatment for the management of high blood pressure, diabetes, and stress. The beauty of yoga is that it is accessible and can be adapted to every individual, with minimal equipment needs, and can be practiced in the comfort of your own home.
Somasense Yoga is designed to meet you where you’re at. Classes are categorized based on positional demands so you can select ones that work for your individual needs. Remember that you are the expert in your own body. Nourish it with mindful movement and feel great at the end of the session. No experience required and everyone is welcome!
Dr. Schang stumbled upon yoga during the stressful days of physical therapy school. Regular practice helped her create space in her life, quiet down to listen to her body, and let go of emotions that cluttered the mind. Yoga became a place of rest and revitalization. It became an indispensable part of her life.
In 2009, she relocated to Southern California to pursue a Residency in Neurologic Physical Therapy at the University of Southern California/Rancho Los Amigos National Rehabilitation Center, and thereafter completed her 200-hour yoga teachers training in Baja, Mexico at the Yandara Yoga Institute. She is a Board Certified Neurologic Clinical Specialist and has extensive experience working with individuals of different physical and emotional capacities. She has since settled in the walk and bike friendly city of Long Beach and embarked on a journey to bridge the gap between healthcare and wellness for individuals of all abilities.
Yoga Class Video Links:
https://youtu.be/nHFVG8TvyD4
https://youtu.be/Q9rMf9WSDOo
Our Dashboard Feature allows you to track your workouts! There is a graph that allows you to see your progress, and track your intensity. And you can earn points for the time you spend working out! Those points will accrue, and can be traded in for prizes! This dashboard is not linked to the video workouts we offer, which allows you to enter any workouts that you also do off of the site! Just remember to log on and enter the time into your personal dashboard!
There is a popular trend with fitness technology that is difficult to use when your mobility is limited, or you use a wheelchair to get around. Now you can get the same feedback! And our videos allow you to share your workout on social media so your friends can cheer you on!
So how does the Dashboard work? You click on “Log My Workout” at the bottom of the video page, and enter the number of minutes you exercised. If you used any weights, enter that into “Resistance.” (i.e. if you do FAST Class, and use use 2lbs hand weights, 2 in the resistance box) otherwise, just enter 0 (as in zero weights.) After you click submit, you will need to refresh to see the new point value and graph.
BONUS – if you workout more than 20 days in one month, you will get 200 BONUS POINTS!! There is a list of prizes that you can trade your points in listed below the dashboard. The points will be deducted from your total, so you can decide when you want to use them.
We all know that exercise has many benefits for us, both physically and psychologically. It can keep our bodies and our minds healthy, and yet most people do not get enough exercise. Why are we not motivated enough by the benefits?
The #1 excuse is limited time. We are so busy that we feel like it is difficult to make time for a workout. I am sure that you have heard that if you do not make time to stay healthy now, you will not have the choice to spend time on your ailments later. Making time to workout for 30 minutes six days out of the week is less than 2% of your time! Doesn’t that put it into a bit of perspective? 30 minutes is not much time! The American Heart Association does recommend at least 30 minutes of exercise most days of the week, but they also say that if you can only workout for ten minutes at a time, and do that three times per day, you will get the same cumulative benefits. If you only have 10 minutes, that is better than nothing! Get moving! And try to fit another bout in later in the day when you have another 10 minutes.
You are also more likely to stick to a workout schedule if it is put into your calendar. Just like you put dentist appointments, or PTA meetings on the agenda as booked time, putting your workouts on the same level of importance into your schedule will help make that time a priority.
People often ask when the best time is to exercise. And the answer is: whenever you will do it! If you are more likely to workout in the morning because the day just gets away from you, and you are likely to erase it from you evening plan, the working out in the morning is best for you. If you are more likely to hit snooze through your scheduled morning workout time, then planning to exercise later in the day is probably best for you.
Another big excuse is fatigue. When we are tired, the last thing we feel like doing is working out. But exercise gives you energy! By increasing the blood flow and oxygen to the brain, you will feel more alert. Neurotransmitters will be released, and you will feel more awake. Use the ten minute rule again; even if you are feeling exhausted, try to exercise for 10 minutes. If you still feel too tired, at least you gave it a shot, and ten minutes is better than no exercise. Also, exercise helps us get deeper sleep; hopefully even that short bout of exercise will help you sleep better so that you are not as tired tomorrow and you can get your full workout. Likely, once you start working out, you will feel less tired, and able to finish the thirty minutes.
Some people are motivated by other people’s encouragement. If you like this, maybe finding local workout classes would be helpful. Exercise with other people who are focused on a similar goal, and can keep you on track by making sure you get to class (even on those days you don’t really want to!) If you do not enjoy working out with other people, or you have difficulty getting to exercise classes, consider sharing your goal and progress on social media. Every Body Fitness allows people to share their workout on Facebook, for people who may not like to exercise with others, but still like friends and family to know that you are working towards a goal and they can cheer you on.
Some people are motivated by awards. There are a number of wearable tech options to track steps or minutes of exercise, however these generally do not work well for many people who have mobility limitations. There are some options in the works for people who use wheelchairs, but they are still being finalized. Every Body Fitness has added a dashboard that provides the same visual feedback without a wearable device! You can enter the number of minutes that you spent working out that day, and this is not tied to our videos, so you can enter any time you spend swimming, dancing, cycling, etc.! You can see a graph of your entries, and you earn points for every workout. There is even a built-in allotment of bonus points if you exercise more than 20 days in a month – to motivate you to workout five days per week! And you can trade those points in for prizes! If this is something that may keep you motivated, check it out.
Write down your goals to keep you focused on why you are exercising. Are you trying to stay healthy for your children? Are you trying to cut down on medications you have to take? Are you trying to lose weight? Write down any and all of your goals, and then be sure to write down any progress you are making toward those goals! Having your physician lower your blood pressure medicine dosage would certainly be just as worthy of bragging about as losing pounds. Also, keep track of things that get easier for you to do – maybe you can blow dry your hair without your arms getting tired, or it is easier to get out of bed; write it down and celebrate it!
Founder of Every Body Fitness Online
Kristin received her Masters in Physical Therapy from Boston University and went on to earn a Doctorate in Physical Therapy from MGH Institute of Health Professions. She also received an MBA from Pepperdine University in 2016, and is a member of Beta Gamma Sigma. Kristin’s work experience includes being a staff physical therapist on inpatient rehabilitation for people with spinal cord injuries at a number of hospitals in Southern California, as well as Director of a community adaptive gym for people with neurological injuries. She also acquired an ATP certification, and performs frequent seating evaluations for people with various diagnoses.
Kristin has presented at conferences about SCI to other health care professionals, and taught students at a local physical therapy program about spinal cord injury evaluation and treatment, and wheelchair seating. She’s also a member of the International Network Spinal Cord Injury Physiotherapists, and has contributed to the APTA Guidelines for Exercising with a SCI, and moderates a chat forum for the Christopher and Dana Reeve Foundation.
Kristin enjoys training for endurance sports, and has completed 3 marathons, and over 25 triathlons, including the Ironman! She uses her passion for exercise and knowledge of what the body is capable of performing when pushed to its limits, to empower each client to reach their own personal goals. Kristin, along with other physical therapists will motivate you to work as hard as you can, stay committed to your fitness goals and be the best you can be!
