Doctor Diedra Manns

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Washington D.C., DC
Doctor Diedra Manns

Dr. Diedra offers digital and live programs, classes, and individual sessions to help modern women live healthier, more fulfilled lives

11/05/2024

Today's the day! Your voice matters and deserves to be heard. VOTE!!

12/19/2022

Sending love to our p-brains this holiday season!

It’s the sweet part of our brain that’s been there since the beginning of time. It’s always in search of rewards and pleasurable experiences as a part of our survival mechanism. It craves food, s*x, alcohol, drugs, achievement, connection with others, exercise, and nature.

So it makes sense that you may feel like you’re on overdrive. Likely because you are!

What are some ways that you are searching for pleasure during this time of year?

12/04/2022

Did you know that you don’t have to pre-game before going to the office holiday party?

Bring your holiday challenges to my 3 Ways to Survive the Holidays without Eating or Drinking Your Face Off Workshop.

I’ll give you practical tools to help you:

✨Regain your power so you can enjoy the season instead of powering through it!

✨Have your own back by making decisions proactively instead of reactively.

✨Use simple movement tips and strategies to help you manage stress throughout the season.

It’s happening tomorrow and I hope to see you there.

Please feel free to share this workshop with anyone you think could benefit from attending!

Link in bio to sign up!

12/01/2022

Are you tired of powering through the holidays fueled by chocolate chip cookies and those amazing bottles of wine you got as holiday presents because you're anxious about upcoming holiday events, family gatherings, or office parties?

Do you want to handle those backhanded “compliments” from aunt Betty with ease instead of grabbing a glass of bourbon or taking a deep dive into how awesome everyone else's life is on Instagram?

You’re not alone, and I can help; join me in my free Workshop, 3 ways to Survive the Holidays Without Eating or Drinking Your Face Off.

December 4, 2022, 10-11 am PST / 1 - 2 pm EST

Sign up at the link in bio.

11/29/2022

3 Ways to Survive the Holidays Without Eating or Drinking Your Face Off!

Live + recorded on Sunday, December 4, 2022

10 - 11 a.m. PST / 1 - 2 p.m. EST

After this workshop, you’ll have tools and strategies to help you let go of your story around the “shoulds” of the holidays. Let me show you how to regain your power so you can enjoy the season!

Please see the link in bio to sign up now. ✨🎁🌲

10/03/2022

You may hear me say, “as long as laptops and smartphones exist, I will always have work.”

I get it. As an entrepreneur, my laptop and smartphone are invaluable in running my business from anywhere in the world. As a physical therapist and expert in movement science, I understand these tools are likely culprits for the “unexplained” neck, shoulder, and lower back pain epidemic.

You may be working remotely or back in the office and could use a refresher on the best practices for workplace wellness.

So, I’m re-releasing my Workplace Wellness Guide and companion video just for you.

Visit the link in bio to download your free guide today.

To better health!

08/16/2021

So you are ready to put all this new knowledge of body composition to work, but where should you start? Well, the first step is creating SMART goals, and by that, I mean goals that are...
Specific
Measurable
Attainable
Realistic &
Timely.

There are two processes we can use that can turn these SMART goals into long-lasting habits. Process goals are the smaller goals we set to help us work towards our overall goal. A great example of this would be training for a marathon. The typical training regime sets smaller mileage goals that will eventually condition you to run the full 26.2-mile marathon.

Performance goals aim to set our personal best in an activity, purpose, or task we’ve previously engaged in. An example would be finishing a marathon in less time than you did in previous marathons.

Both process and performance goals are great ways to maintaining body positivity since they give us achievable milestones to hit which can be very encouraging when tackling big goals that take time.

Although body composition can be a great tool, we mustn’t get caught up in the numbers and remember the ultimate goal is living a healthier lifestyle.

*please message me for reference materials used

08/12/2021

As we age, our bodies will inevitably change, and many of those changes can directly impact our body composition. Our muscles are constantly being broken down and repaired. As we get older, our bodies cannot rebuild as efficiently and over time; this will result in a loss of muscle mass and strength. This natural process is further compounded by hormonal changes, physical inactivity, and other conditions like cardiovascular disease, diabetes, and cancer.

But, did you know this process can be slowed and even reversed by eating adequate amounts of protein and establishing a resistance/strength training program you can continue as your body ages. Studies show physical aging can be slowed down with regular physical activity. Remember the saying “move it or lose it”? Well, that applies to our muscles and bones; by using them, we are strengthening them.

There are also practical benefits to resistance training, such as greater ease while performing everyday tasks and enhanced energy. Even if you have never done strength training before, remember it’s never too late to start taking care of your body and improving your health!

*please message me for reference materials used

08/09/2021

The second step to improving body composition is to implement a workout routine. To achieve and maintain a healthy amount of muscle and fat, the exercises we choose should help us move in the right direction.

First, let’s talk about resistance training. Resistance training is a form of strength training that uses resistance like weights and bodyweight against gravity, springs, bands, weighted balls, and so much more. Some of the benefits of resistance training include increasing muscle mass, reducing pain, and making bones, joints, and muscles stronger. Resistance training also helps to improve body image and helps you burn calories at rest.

Next, High-Intensity Interval Training (HIIT) uses quick, intense bursts of exercise followed by short recovery periods. This training style is excellent for those who are focused on losing fat. If you live a more sedentary lifestyle, you may want to consider traditional cardio workouts (like walking, running, cycling, etc.) instead of HIIT. They are more effective for those who do not move as much throughout the day. As always, please consult with your physical therapist, doctor, or other healthcare practitioners before starting an exercise program.

*please message me for reference materials used

08/05/2021

The first step in making changes to your body composition starts in the kitchen. What are you eating? Let's take eating out for example. Although there is nothing wrong with eating out in itself, it can be difficult to find nutrition facts on the menu, and you’re are likely to consume more empty calories when eating out. On the other hand, when you prepare your food, you are the one in control! You can control the portions, quality of the ingredients and prepare the food exactly how you want it.

The number one reason most of us don’t eat at home is that we simply do not have the time to cook. But with our health depending on what we eat, here are some simple tricks to help make preparing meals at home more accessible.

1. Join a food preparation membership. Although these memberships may seem like they’re more expensive, they can save you time on preparing and shopping for your food. The meals are also pre-portioned with nutritional labels, so you know what and how much you’re eating.

2. If meal memberships aren’t your thing, here are some suggestions that can help:
a. Pre-cook your proteins until they’re almost done and store them in your refrigerator. Try to bring them to room temperature and then place them on low heat to finish cooking them for your next meal.
b. If you like healthy grains like quinoa, brown rice, or millet, try to pre-cook them and store them in portion sizes in the refrigerator.
c. Roast beets, carrots, onions, and parsnips
d. Purchase pre-washed leafy greens or, if you like getting your greens from the farmers market - cut, pre-wash, and salad spin them before storing them in a plastic container with a paper towel to absorb the extra moisture.
e. Roast raw nuts and seeds for an easy snack

*please message me for reference materials used

08/03/2021

Did you know that a sedentary lifestyle could be negatively impacting your overall health and body composition? Sitting for long periods has been connected to losing muscle mass, increased body fat, and higher risks of developing multiple serious diseases.

So how exactly is sitting ruining your health?

If you’re sitting for long periods, you’re probably not moving or exercising as recommended, and you may not be as mindful of your nutrition. So the combination of these will lead to higher body fat percentage, insulin resistance, and eventually type-2 diabetes. Likewise, there is an increased risk of developing high blood pressure and heart disease because the enzymes responsible for creating good cholesterol decrease when sitting for an hour or more.

Similarly, sitting for long periods can cause your muscles to atrophy. With your metabolism being highly dependent on your muscle mass, any muscle loss can result in a slower metabolism, leading to additional fat production if your diet does not change. Inactivity can also cause circulation to become slower and increase the risk of developing blood clots. Lastly, sitting for too long can lead to weakened bones. Bones and muscles become stronger when used, so movement is essential for optimal bone health.

So how can you get in more movement throughout the day?
* Park as far away as possible from your destination, so you have to walk further.
* Move frequently used objects such as phones and printers to the other side of the room, so you have to move to use them.
* Consider using an adjustable standing desk to alternate your sitting and standing time throughout the day.
* Set a timer on your phone for every hour to remind yourself to move.
* Get a step tracker or use the one on your phone to keep track of steps.

Keeping your body from being sedentary for too long may not seem like much, but it is a huge step that you can take to improve your overall health!

*please message me for reference materials used

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Washington D.C., DC

Website

https://www.drdiedra.com/

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