9 Non-Scale Victories You Need to Celebrate

Karen

January 10, 2018

When you are trying to lose weight, the number on the bathroom scale is often the sole focus of how you measure success. It’s understandable to want to see the results of your hard work but sometimes not seeing the scale budge or seeing it move in the wrong direction can lead to frustration and a sense of defeat. Non-scale victories allow you to celebrate healthy achievements that have nothing to do with weight loss.

Non-scale victories remind you that you are making progress in a variety of areas, not just the number on the scale. While the scale is easy to track and measure, it’s simply only one tool and does not provide an accurate picture of health. Measuring gains in various ways helps you to keep your journey in perspective.

Here are 9 non-scale victories you need to celebrate:

Fitness milestones

Are you able to keep up in dance class or lift more weights? Noticeable progress means it’s time to celebrate, as you are becoming more fit and strong.

Sleeping more soundly

Being able to fall asleep more easily and waking up less frequently are benefits from a healthier diet and exercising. When you feel more rested, you are also more inclined to make good choices and stick with your healthy habits.

Adjusting your belt

Are your clothes feeling looser and do you need to tighten up that belt? Congratulations on losing inches! Taking measurements of your body can remind you that you are on the right track.

More confidence

Have you stopped avoiding mirrors and cameras? Wanting to be in front of the camera rather than behind it is a sign you are feeling good about yourself. Feeling more confident in your body translates to feeling more positive in other aspects of your life as well.

Stairs and hills are no biggie

Did running up the stairs or climbing the hill near your home leave you out of breath? As you become more fit, day to day activities begin to feel easier than ever before.

Lower cholesterol

Is your doctor pleased with your health numbers? Better eating habits can help lower your cholesterol and your triglycerides, which have a positive impact on your heart health. Help protect your heart further by reading These Habits Will Improve Your Heart Health.

Better mood and more energy

Are you feeling more positive? A better diet and regular workouts can help relieve stress, boost your endorphins and increase your energy levels. As a result, you’ll feel happier and accomplish more.

Fewer cravings

Have your cravings for sweet or salty foods subsided? Better eating habits lead to a reduction in cravings. Passing on the junk food and sweets is a reason to celebrate.

Muscle definition

Are you noticing muscles in your arms and legs? Getting firmer and increased muscle definition are visible signs of strength and endurance training.

As you continue on your health and fitness journey, pay attention to your form when working out and don’t ignore constant aches and pains. If you are still sore and achy after few days’ rest, come see us for an evaluation.

Are you finding it hard to stick with a weight loss routine? Stay on track with our Easy Tips for Weight Loss.

8 Things You Should Always Do After A Workout

Karen

September 12, 2017

Fitness, Tips

You expend a lot of effort during physical therapy and your regular fitness routine. When you finish a workout, you probably start stressing about the rest of your day or get to work on your to-do list. Not so fast! What you do immediately after your fitness routine can have a big impact on your results. Taking the time to actively practice recovery can increase the positive effects from your exercises. These tips can help you recover adequately and to get the most out of your workouts and PT sessions.

Cool down

Take a few minutes to get your heart rate back down and then stretch it out. According to The American Heart Association, not letting your body cool down can cause you to feel ill or pass-out. Take a few minutes to slow your pace and lower your heart rate.

Stretch it out

After contracting muscles during a training session, stretching can help prevent cramping and stiffness, especially after an intense physical therapy session. Even 5 – 10 minutes of stretching can help dramatically, and be sure to hold each stretch for 15 – 30 seconds. We are happy to give you stretches to do after your exercises.

Use the foam roller

The foam roller acts like a deep tissue massage for your muscles. In a recent study, The Journal of Sports Rehabilitation found that foam rolling, when paired with stretching, could increase range of motion in the hip more than stretching alone. Foam rolling is also thought to help break up adhesions and speed up the healing process. You can also use it for support when stretching and to intensify stretches.

Hydrate

Take small sips of water periodically during your workout and hydrate again when you’re finished. It’s critical for your body to replace the water it lost. After sessions where you sweat profusely or work out for over an hour, consider having a beverage that replaces electrolytes, such as coconut water. Sports drinks tend to be high in sugar, so skip them unless you’re training for an endurance event.

Have a healthy meal or a snack

After a hard or long workout, your body needs to replenish and repair. Protein helps to rebuild muscle and carbohydrates will replace glycogen spent during the workout. Go easy on fats which can be hard to digest right after exercise. A smoothie, an apple with peanut butter, or a sandwich made with lean roast beef or turkey breast are all tasty options. Sports dieticians generally recommend eating within 30 minutes after a workout.

Monitor your progress

Stay motivated by recording how many reps you did, how many miles you logged, and how heavy your dumbbells were. This can help you to see how far you have come since you started your training. Of course, your physical therapist will also monitor your progress so adjustments can be made to your treatment plan.

Get your rest

Your body repairs itself and rebuilds muscle while you sleep. It will perform much better when it gets adequate amounts of rest, and as a bonus, you’ll feel more alert.

Change your clothes

Sweaty clothes can make you feel chilly and they can lead to rashes, infections, and body acne. Wear moisture wicking clothing to help keep your skin dry. Shortly after your workout, be sure to shower or use body wipes and change out of your wet clothes.

Following these post-workout tips will maximize the impact of your workout. Your muscles will recover more efficiently, and you’ll notice positive changes to your health and fitness levels.

Please come and see us if you experience any lingering pain. We can create a customized therapy program, including massage, to help you get the relief you deserve.