Pro10 Rehabilitative Massage & Training

05/15/2023

💢 Are you tired of the same 🆎 exercises?💢

Give this one a try and I promise you’ll feel your core in ways you aren’t used to! ⭐️

💯 Main Focus: Challenge your hips to remain level which improves your Hip Stability!

Why Do you Need Hip Stability⁉️

☎️ Hip Stability allows our body to move better and more efficiently without pain.

💪🏻 Our core muscles add structure and integrity to our spine and act as the bridge for transferring strength between the upper body and lower body.

⛓️ Without Hip Stability, our low back becomes the weak link in the chain and we make ourselves vulnerable to injuries & pain.

🏃‍♀️ We put ourselves at risk for low back pain, IT Band Syndrome, Runners Knee, meniscus issues, and even ACL tears.

Challenging our core muscles in different ways can be a huge factor for stabilizing our hips and preventing pain and injury!

05/07/2023

👵🏻 Have you ever asked yourself the question “How is it going to look when I get old” or “Will I need a wheelchair or a walker?”

🎮 Well, I am here to say with confidence that you have more control than you might think in what your older years will look like.

📉 We know that as we age, our bodies decline in balance, coordination, strength, and even fine motor skills, BUT we can gain and retain these skills if we train them!

🤯 We have all heard “what you don’t use, you’ll lose.” Heck, I know 80 year olds who can still squat over 150lbs. Not only are they the ones with less risk of falling and breaking a hip, but they have way more independence as they age!

💰So ask yourself “How much independence do I want when I grow old”? Every repetition, every squat, every strength movement is like a penny in the bank that you can withdraw from as you get older. How many pennies are in your account?

💪🏻 Do you need a trainer who specializes in fighting old age? I can set you up with all of the functional movements that prevent injury and fight the pains and dependence of age!

05/02/2023

🚨Challenge Of The Day🚨

( Lunge Edition )

1️⃣ Can you do a lunge without having your knees caving in or out and your feet pointed forward?

2️⃣ Can you do lunges without your legs wobbling as you perform the whole movement?

3️⃣ Advanced: Can you hear your feet as you land?

💰There is so much value in controlling your knees!

💨 The more your knees move side to side, the less stability you have. This puts you at a higher risk for knee, hip, and ankle injuries!

🪖 To protect future you, I challenge you to work on your lunges today to give your knees some much needed love.

04/28/2023

⏰ 30 minutes a day is recommended for good health, which can be as simple as a light, brisk walk.

📖 One study even found that working out for just 20 minutes at high intensity was more effective for cardiovascular health than 60 minutes of moderate intensity exercise, like jogging.

❌ Don’t overwhelm yourself with how long your workout needs to be. Start small and build from there. If you only have 10 minutes, then do 10 minutes. It can be as simple as doing 10 squats at your desk!

🏅Challenge yourself to pick one exercise to do every day. I personally like to do a 30 second plank every day. The great thing about them is you can do them anywhere!

Find your wins and claim them as your own every day 💪🏻

04/13/2023

Have you ever wondered why your glutes don’t look the way you want them too?

Before we talk about how to get you there, Let’s change how we think about our glutes 🤔

The 🍑 has many functions, its not just for looks! Our butt is what propels our bodies forward.

💡 Think of the glutes as our engine.

How can we expect development if we don’t power up the engine by driving the car around?🪫

And before you start to drive off, you first need to find out if you can even start the car. 🚗 Can you squeeze each glute easily?

Once you have that down, you can move on to the driving.

Now for the fun part 🥳

To power up your engine and get going for a butt that works (and looks) the way you want it to, work through specific exercises like step ups, squats, hip lifts, and even hill sprints.

If you want to see noticeable results, consider working on these consistently!

If you’re struggling to start the car or arent seeing improvements with the exercises, consider working with a personal trainer who can get you to your goals 💪🏻

04/11/2023

❓What should I EAT after exercising?

🥞🥓 If you guessed Carbs And Proteins then you would be correct!

🥩 Many people think you only need protein to build muscle. Protein is crucial to building muscle. The Amino acids found in protein are foundational to repairing and rebuilding muscles.

🍚 When you don’t have carbs AND protein together, protein can’t do its job. Carbs provide your body energy to accept protein.

🧬 We need access to all the amino acids that proteins have to offer. There are 20 amino acids in total that our bodies need to allow us to function. Out of those 20, our bodies can create 11 amino acids on their own. The other 9 we can’t make. This means our bodies rely on us getting those other 9 amino acids from food sources through plant and animal protein.

☝🏻amino acid in particular, carnosine, we can only get from animal protein. Carnosine is responsible for improving muscle recovery and building muscle mass.

🔓Make sure to get all your amino acids this week by consuming lots of protein! And remember, carbohydrates are the fuel source for unlocking all of proteins’ capabilities. Protein + Carbs = ultimate power couple 💪🏻

04/07/2023

• Stretches for Neck and Shoulders •

🚶🏻‍♂️Posture is so important, and not just to prevent pain. Good posture not only makes you look more confident and more attractive, but it helps our body function properly!

⛓️ Good posture allows our body to be in complete alignment. This means:

✅ All bones and joints are properly stacked on top of each other so our nervous can properly communicate with one another.

✅ The muscles are all in a state of equilibrium, allowing you to move with ease, less pain, and less stiffness.

The majority of us sit most of the day. Taking short, consistent stretch breaks is great way to get your blood flowing and keep your head and shoulders limber, BUT it’s actually not quite enough to give us that great posture we need.

The best way to teach our bodies to stay in proper alignment is to consistently move better with postural strengthening.

🛠️ These 3 specific exercises will strengthen your postural muscles, forcing your shoulders back into the ideal position.

📍 If you’re curious what else you can do to keep your body functioning at it’s best, follow for more hints and tips or apply to work with me 1:1 at the link in bio!

04/05/2023

Are you struggling with where you should start on your exercise journey?

⚒️ Let’s start with the fundamentals.

🏋🏽‍♂️ Each weight-lifting exercise is some variation of:

• Pushing
• Pulling
• Squatting
• Hip-extension
• Or Core

‼️ These are the five main foundational movements for achieving good posture, strong muscles, and a high-functioning body.

❔Why are these so important?

💪🏻 Each of these 5 exercise movements strengthen specific muscle groups all over your body

1️⃣ Squats primarily target your glutes and quads

2️⃣ Hip-extension strengthens your hamstrings by protecting against injuries, (specifically ACL tears) and controlling your movements while quickly changing speed or direction.

3️⃣ Core strength reinforces great posture and keeps you sturdy both on and off the court.

4️⃣ Pushing exercises engage your chest muscles to help you better lift or push objects.

5️⃣ Pulling exercises engage your back muscles to protect your spine, correct neck/shoulder posture, and prevent back pain.

🖐🏽 Are you doing all five of these movements?

🫵🏻 If not, which one are you going to start doing this week?

#1:1coaching

04/04/2023

• Glute Warmup Unlocked •

This is one of my go-to warm up exercises and great for anyone at any level. And for the more advanced - don’t overlook these- this is how to train like the D1 collegiate and pro athletes.

So let’s dig in!

🔥 A good way to know if you are doing them correctly is if your butt muscles are on fire!

🧠 Hint: Really think about contracting your entire glute while doing these. There is a HUGE mind-body connection here!

🔐 The band really helps to unlock your glutes to allow you to engage all the muscles in your hips better, especially when doing squats.

⚡️ The glutes are your powerhouse. It’s where you generate force and gain huge increases in overall performance!

So if you really want to up your game and also develop a sturdy 🍑, these ones are for you!

Train what you want to gain 💪🏻

04/04/2023

🪢 Exercise should be your BFF.

📈 You’ve heard exercise is good for you. But Why?

1️⃣ Mental health. When you perform cardio or contract your muscles, your body releases endorphins. Endorphins are your “feel good” hormones that actually block your perception pain and increase your mood. Not only that, but exercise has been shown to lower anxiety and stress and improve self esteem.

2️⃣ Physiological health. Exercise tells our bodies to adapt to our environment. Adapting makes our lives easier by increasing our bone density and our overall strength.

3️⃣ Immune health. Exercise strengthens your immunesystem, gives your body a faster response to viruses, and reduces the risk of major diseases such as Diabetes, Heart Disease, and even Cancer!

4️⃣ Sleep. Exercise helps us utilize our energy more efficiently. It helps get our excess energy out during the day, helping us to fall asleep faster and stay asleep through the night.

5️⃣ Brain Health. Exercise has been shown to decrease risk of alzheimer’s, improve cognition and decision making, and prevent dementia.

🫵🏻 What’s your reason for exercising?

04/02/2023

By now, most of you know that exercise is good for our health, but today I want to share a benefit you might not have known about!

👂🏻 There is a phenomenon that happens through simply contracting your muscles known as a protective effect. When your muscles contract, many chemicals are released throughout your whole body that lower inflammation, regulate your blood sugar, balance hormones, and fight disease. Simply by using your muscles! 🤯

✨We have the medicine of movement! And yet, most doctors are prescribing non-essential medications as first line treatments over exercise.

🏥 Our Healthcare system has become more of a “Sickcare” system. You aren’t told how to prevent getting sick. Instead, you’re given pills once you’re already sick with little education and accountability.

❤️‍🩹 Sick care is leaving our nation’s health neglected.

📣 We need to start with prevention, not treatment after you’re sick.

📣 We need healthcare to ask WHY your body is feeling this way and get to the source of the problem.

⏱️ 15 minutes going over simple diet changes and specific exercises are worth investing our time and money into NOW more than depending on medications LATER.

‼️ Big changes start from small, consistent choices. Let’s start small and focus on one exercise this week!

💪🏻 What’s your exercise going to be?

04/02/2023

When it comes to exercise, a lot of us tend to focus on “which exercise is the best?” This can leave us overwhelmed and paralyzed.

🚨 PSA: You don’t have to do the best exercises every time you work out to remain healthy.

💭 Remember, movement of any kind is considered exercise. It’s better to keep it simple and consistent. A consistent exercise plan will ALWAYS trump “the perfect” exercise plan. Begin with one exercise that you enjoy or feel the most comfortable with. If you’re not ready for exercises then start with short consistent walks.

Three easy exercises that target the big muscle groups that you can do in the comfort of your own home are:

1️⃣Hip Lifts
2️⃣Squats
3️⃣Planks

‼️ BONUS: Rows (if you have access to bands or dumbbells)

💪🏻Focus on these three exercises over the next couple months and I promise you will feel stronger and in more control over your every day activities.

🫵🏻 If you’re still not sure where to start or would like more guidance with your exercise routine then try out a 1:1 virtual session with me. In just one session, you will gain the foundation for all of your future workouts!

🏃🏻‍♀️Let’s get moving towards better health. And remember, Motion is Lotion.

07/18/2022

09/30/2020

Have you ever thought about surgery? Would you rather a less invasive solution that doesn’t require months out of work and away from the things you love?  Many of our patients deal with reoccurring neck pain. The doctors often choose cortisone shots for temporary relief, then suggest surgery as the next immediate step. Does this sound like you? Here at Pro10, we assess and analyze the whole patient to treat the problem(s), rather than send you off with a temporary treatment as a bandaid. Our goal is not to trick you into coming back for continuous treatments, we believe if we can get you better faster then we’re able to devote more time to other patients. Often, we are able to identify the underlying problem muscle(s) within one session and/or refer you to someone who can help. For example, one patient had neck pain caused by postural restrictions in their shoulder/chest muscles. This created an intense pulling effect on their trapezius and levator scapulae muscle resulting in...neck pain! With targeted techniques to release those nagging muscles (such as the pectoralis minor and anterior deltoid) our patient was feeling a whole lot better, no longer needed cortisone shots, and surgery quickly became a worry of the past!

Give us a try to prevent a surgical procedure!