zionwellness.pt

We provide personalized, 1-on-1 physical therapy in a private setting. Dr. Danielle Fleming has years

09/03/2023

The basics of meal building.

🍳🥕EACH MEAL, especially shoot for protein and fiber (let's say veggie). These help keep you full and balance blood sugar.

🧀Add in carbs and fats in certain amounts depending on your goals and needs.

Aim for balancing these 4 "macros" in your meals throughout the day.
🥬Example: Too much fiber at one sitting can be tough on digestion. So, not just a mound a veggies at one meal, but more modest amounts at each meal.

I hope this helps!

09/01/2023

Yes, doing consistent workouts during the week is great, but typically not enough if you are sedentary the rest of the day.👩‍💻

NEAT essentially refers to the non-exercise calories one burns during the day and can be a big factor in health & weight loss.

Helping clients improve their daily movement is a frequent obstacle we face.

Get your blood flowing, get your metabolism going, make your joints feel better! 🦴🫀

You got this! Need help? Send me a DM for coaching inquiries. 👍

08/26/2023

MEAL TIPS! 💡

Does the thought of meal prepping or even cooking dinner after work overwhelm you? Do you think your meals have to be extravagant or complex? 😵‍💫

You may then be tempted to choose highly processed foods or go out to eat.

Meal prep does not have to be complex. Pick your basics, throw them together, repeat for multiple meals. Use different toppings or sauces🌶if you want to switch up flavors during the week.

I love meal prepping. Yes, it takes a little time on the weekend, but it saves me during the week. No way am I in the mood to cook after all day at work!

I help a lot of my clients with meal prep ideas and strategies. If you or someone you know needs help reaching your goals, send me a DM for 1-on-1 coaching.🥗

08/10/2023

Not in a narcissistic way, but in a service way.

What are you doing for yourself?
What do you NEED TO DO for yourself?

Need some coaching to help yourself? Send me DM

07/08/2023

‼️F Y I

Help, guidance, accountability partners, coaches, etc are great & needed
But
You have to take an active role & responsibility in your personal journey

That is all.

Need help & guidance? DM Me!🤝

06/24/2023

A little sore is good, a lot sore not so good.

If you're feeling really beat up after exercise, focus on recovery techniques like...

• Hydrate! water, electrolytes/salt🧂
• Relatively light, dynamic movement (like walking) 🚶‍♀️
• Maybe some static stretching if that feels good, or yoga
• Breathwork
• Good nutrition! whole foods, hydrating foods 🍉 🥒, protein focus 🍗🥩🥚
• Good sleep! 💤

Feel free to comment your favorite recovery methods!

06/22/2023

JUST SAYING 💥

You're probably not training your neck muscles enough. Especially if you tend to "strain" them a lot.

Start with isometrics if you need to.
Use a resistance band.
Do some shrugs...

That is all. 🤯

06/08/2023

Don't get me wrong, I definitely think coaches, physical therapists, etc, are valuable (I am one)!

But I like to tell clients I am adding to their toolkit. 🛠

Taking a passive role is not empowering.

You have to take an ACTIVE role in your rehab, fitness, lifestyle changes...

You can do this! We can do this TOGETHER!

DM me for more info on coaching! 📬🏆

06/06/2023

Daily Must-Dos

👆 5 of my daily non-negotiable practices.

These are some things I do EVERYDAY. These work for ME.

What are some of your daily practices? Develop your own &/or comment below 👇

Need help putting things like this into practice CONSISTENTLY⁉️
Send me a message for coaching!

06/02/2023

If you're heading into the weekend and know you might be imbibing🍸, try drinking some MATCHA (green tea extract) 🍵
the day of and day after.

Matcha can help with alcohol detoxification.

This is NOT a hangover cure nor an excuse to go crazy drinking.
There is no hangover cure besides time and not drinking in the first place! 🔑

Address

Olde West Chester, OH
45069

Website

http://zionwellnesspt.com/

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