Benign Paroxysmal Positional Vertigo also known as BPPV

Written by: Dr. Stephanie Wilfong, DPT, LMT

When you are young, children often think it is fun to spin in circles and induce dizziness. A false sense of spinning, known as vertigo, is generally less desirable. Benign paroxysmal positional vertigo (BPPV) is the most common form of vertigo and is most prevalent in older adults. These bouts of dizziness are generally brief, but can range from mild to intense symptoms. These symptoms are generally brought on by certain movements, such as rolling over in bed or bending the head forward. BPPV itself is generally not serious, but it can be a problem if the feelings of dizziness may increase your risk of falls.

The brain receives input from different systems in order to maintain balance: Muscles and joints, such as your feet touching the ground Vision Vestibular system, located in the ear.

Within the ear, there is a series of fluid filled canals and little hairs that detect the position of your head. There are also little crystals within the inner ear that assist in providing input regarding the movement of your head. The reason is often unknown, but these crystals can become dislodged. Therefore, improper signals are sent to your brain.

If the brain is receiving mixed signals, altered balance can occur. During BPPV, the vestibular system is the main source of the improper signal. Maneuvers, such as the Dix-Hallpike, can be performed by your physical therapist or doctor to assist in returning those crystals to their rightful position in the inner ear. This will enable proper signals to be sent to your brain, helping to restore balance.

If you find yourself feeling these symptoms of dizziness or spinning, there are steps you can take to maximize your safety. Sit down immediately if dizziness occurs while standing. Use a cane or assistive device while walking. Ensure you have good lighting, especially when getting up during the night.

Symptom relief can often occur within a few treatments. Although BPPV can reoccur, your physical therapist can teach you management strategies and maneuvers to perform on yourself to assist in controlling your symptoms.

Should you need assistance, contact Purcellville Orthopedic Physical Therapy (https://physicaltherapypurcellvile.com/); we’d be happy to set a plan in motion to get you back to a healthy and active lifestyle!

Temporomandibular Joint Dysfunction (TMD) and the Role of Physical Therapy

A few months ago, I encountered a patient suffering from temporomandibular joint dysfunction (TMD), a condition affecting the primary joint responsible for opening and closing the mouth. Her condition had progressively worsened over the past three years with symptoms so severe she could no longer chew without pain. In the mornings, she reported her jaw felt so stiff she struggled to brush her teeth comfortably. Her pain had even stopped her from going out to eat; she was embarrassed to be the only one left at the table due to her inability to chew her food in a timely manner.

Stories like this are all too common for those living with TMD. Not only did this patient's symptoms limit her in everyday activities but also affected her social life and self-esteem. The good news is - TMD can be treated!

Approximately 50% of all cases of TMD are the result of pain/tightness in muscles used to open and close the jaw. (1) Why is this important? Muscle pain and joint restriction can be managed with physical therapy. Reduction in tone of the muscles of mastication (AKA chewing muscles) and mobility improvements in the TMJ can easily reduce one's pain and improve one's ability to eat, speak, and perform everyday activities without pain.

I often get asked by patients, "How do I know if the pain I'm experiencing is related to my TMD?" Here are a few questions that are suggestive of TMD and may warrant an intervention from your physical therapist:

  1. Does your jaw click when you open or close your mouth?
  2. Does your jaw deviate to one side, either temporarily or throughout opening?
  3. Do you have tenderness in your jaw?

If you are experiencing facial, jaw, and/or neck pain and answered yes to any of these questions, you could be suffering from TMD. Don't be discouraged, the right physical therapist is equipped with the skills necessary to treat your individual needs and help you manage your condition. If you're looking for a solution, give me a call. I'd be happy to take a look.

Temporomandibular Joint | TMJ

Brendan Glackin, DPT, CSCS
Doctor of Physical Therapy
Certified Strength and Conditioning Specialist

References:

  1. Marbach JJ, Lipton JA: Treatment of patients with temporomandibular joint and other facial pain by otolaryngologists. Arch Otolaryngol 108:102-107, 1982.

Running Form

Are you a runner who is looking for the answers to the following questions…

Is there a better way to run? Am I running as efficient as I can? Should I be worried about my form? Where do I start if I want to change my running form? If these are questions that you ask yourself throughout a run then you are not alone. Every day something new comes out about running form and “the right way” to run.

There is plenty of research showing that there is biomechanically a proper way to run to optimize efficiency and avoid injury. However, people have varying body types and biological makeup therefore, we cannot have a standard running form that says do this and you will be all better. In order to make individuals faster, stronger, and more efficient with “their” best running form, each person needs to be analyzed individually. No one running form should be mimicking another’s. So you find yourself reading article after article about proper foot strike, posture, and cadence, but how do you know what to start with or how to change these things.

Where can I start to improve my running form?

I have 3 main goals for changing running form:

  1. Injury prevention- being a collegiate running I was running a good deal of mileage and had a few reoccurring injuries that would sideline me for weeks to months at a time. I decided to take things into my own hands and really look at my running and figure out why am I having knee and hip pain and what do I need to change it for the long term.
  2. Becoming more Efficient/ energy conservation- where am I wasting energy and how can I change it?
  3. Improve Performance- I want to be stronger and faster.

So after thinking about these goals, I thought I can’t fix what I can’t see. My first step was to have someone record my running form in slow motion so that I can break down each aspect of it. I was amazed at the issues I found in the video and immediately made a plan to slowly make improvements. This worked for me because I do it for a living. I know what to look for in the video and how to slowly progress without causing more harm. Those runners that do not have the pleasure of working with it every day here are a few tips to avoid common injuries.

THINGS TO AVOID WHEN RUNNING

  1. Slouching posture
  2. Overstriding
  3. Bending from the waist
  4. Heeling striking or pulling after over striding

If you’re looking to perfect your running form or improve your performance, give the physical therapists at Superior Physical Therapy & Sports Rehab a call and we can help. We will perform a video analysis of your running form and based on those findings and the individual’s goals create a plan to make you a stronger, faster, and more efficient runner while also keeping you injury free.

Written by: Stephanie Pabst, PTA

Stephanie is a Physical Therapist Assistant who earned her Bachelor’s Degree in Exercise Science from Towson University, and was a member of Towson University’s Division I Cross Country and Track Team. She is an ACSM certified Personal Trainer and Basic Olympic Lifting Certified. She enjoys working with all ages and specializes in running form and technique analysis.

Office Ergonomics: Part 2: Keyboard and Mouse

Gel Wrist Support

Gel Wrist Support

Last month we discussed how you should properly set up your chair and monitor to help improve posture and reduce neck and lower back pain while sitting at your workstation. Today, we are going to talk about keyboard and mouse positioning. Having these correctly placed can help reduce the risk of things like carpal tunnel syndrome, trigger finger, lateral epicondylitis, etc.

Hopefully, you have set up your chair so that you are not sitting to far away from your desk. On the edge of your desk before your keyboard, I recommend a gel wrist support. This is to help reduce pressure on the carpal tunnel region of your hand. Too much pressure from the sharp edge of the desk can lead to symptoms like numbness and tingling in your fingers, pain in wrist, weakness, and swelling of wrist region.

Keyboard

Keyboard:
The keyboard should be located on your desk. Do not use a tray. The tray will conflict with the positioning of your chair, making sitting uncomfortable. The "G" and "H" keys on the keyboard should centered at your midline. The keyboard can be slightly elevated for a neutral wrist position. I do not recommend a split keyboard. I only recommend a split number keypad. If you are in accounting you may need to "key" quite a few numbers and this is where a split number key pad will be helpful (see placement on next page for split keypad).

Mouse:
I recommend the mouse be 2" from your keypad, to the right or left depending on your handedness. (The mouse nor any other item you use frequently during the day should be greater than 8-12" from your reach.) The only time I recommend the mouse to be further away, is when you have a number keypad. In this case, I recommend a number key pad 2" to the right or left of the keyboard depending on handedness. The mouse with then sit 2" to the outside of the number keypad. I would only recommend you have a separate number keypad when greater than 50% of your work involves numeric keying.

Keyboard
Mouse
Numeric Keypad

OR (greater than 50% numeric keying):

Keyboard
Numeric Keypad
Mouse

Lymphedema

By Stephanie Wilfong, DPT


Whenever we hear the word “lymph,” it is most often associated with lymph nodes. We have lymph nodes throughout our entire body that work with the venous system to remove waste substances from our bodies. When there is a disruption to the lymph system and the fluid cannot be drained properly, lymphedema can result. This is seen most often as swelling in an arm or leg.

A frequent cause of lymphedema is the surgical removal of lymph nodes. Radiation therapy can also damage the lymph system. Sometimes the body can compensate, where no lymphedema may occur. Other times, lymphedema may occur soon after the initial injury to the lymph system or after a delay of several years. There is no cure for lymphedema, but a physical therapist certified in lymphedema treatment can assist in managing your symptoms.

In order to reduce your risk of lymphedema, some items to keep in mind include:

  • Avoid anything tight or binding on the affected extremity, such as clothing, jewelry, or blood pressure cuff.
  • Avoid excessive heat on the affected extremity, such as a hot tub or heating pad.
  • Avoid any trauma to the affected extremity, such as cuts or scratches. Wear gloves when doing housework if the upper extremity is involved.
  • If you plan to travel on an airplane, those with lymphedema or at risk for developing lymphedema, should wear an appropriate compression sleeve.
  • Exercise is important, but be sure not to overtire the affected extremity.

Lymphedema treatment may include:

  • Manual Lymph Drainage – a specialized massage to encourage the movement of the lymph fluid from the extremity.
  • Compression – this may utilize a machine, bandaging, or a compression garment (like a heavy duty stocking).
  • Exercise – light exercises designed for your specific needs.

If you have any questions as to how physical therapy can help manage your lymphedema symptoms, we at Purcellville Orthopedic Physical Therapy are here to help!

Instrument Assisted Soft Tissues Massage

Instrument Assisted Soft Tissues Massage (IASTM)
...i.e., that odd little metal instrument I use, explained

Dr. John O’Neil, DPT

Physical Therapists have used their hands to improve blood flow and break up restrictions or myofascial adhesions in injured soft tissue for quite some time, but sometimes our fingers alone can't detect your restrictions at deeper levels to treat the full range of restrictions. Because of this, several companies have now developed handheld tools to perform instrument-assisted soft-tissue mobilization made from a variety of materials. Stainless steel instruments have the highest resonation and make it easier to feel both local and broad areas of tissue restriction, which produces outcomes that are equal to, or better than, palpation by our hands.

What is a Myofascial Adhesion, anyway?

To conceptualize a myofascial adhesion, think of the myofascia as the T-shirt on your body. Normally, this "T-shirt" moves freely on you, and does not impede your movement. When there is a myofascial adhesion, it would be analogous to someone squeezing your sleeve tightly and anchoring it to your skin, and then being unable to turn your trunk, or lift your arm, secondary to the shirt impeding your movement. To further exacerbate the issue, these dysfunctional movement patterns can become your "new normal" way of moving which could lead to perpetuating the issue. Myofascial adhesions are just one of many reasons that certain movements of your body's tissues can become impaired.

IASTM has two main functions in your rehab process. These are to break up abnormal myofascial adhesions/scar tissue, and to reinitiate the first-stage healing in your body. This is done by creating microtraumas in the involved site which temporarily improves blood flow to the treatment area to begin laying down new collagen tissues and help improve your own body’s ability to repair itself.

The human body is very much a dynamic structure that is continuously breaking down old tissue and building up new ones. Although scar tissue is an essential end-goal in the healing process, it tends to be much less flexible than normal tissue. In the long run, adhered scar tissue can cause restricted motion, which leads a dysfunctional movement pattern, and then eventually pain. IASTM is one of the many ways Physical Therapists can help break up scar tissue/myofascial adhesions, and then work with you through therapeutic exercise to restore movement patterns that do not lead to dysfunction.

What does IASTM feel like… does it hurt?

IASTM should be a pain-free technique, which may cause some slight redness the following day. When used on a restricted area, it can have a sensation similar to the bumps experience when driving over a cobblestone road. On an unrestricted area, it feels quite smooth. In the past, it was thought that this technique needed to be performed vigorously, and cause extensive bruising to be effective, but this has since been disproven. Again, the way we perform IASTM here should not cause any pain, and very rarely causes redness or bruising.

Is it right for me?

Contraindications include recent suture sites, uncontrolled hypertension, kidney dysfunction, hematoma or osteomyelitis. Modified, or gentler versions, of IASTM can potentially be used with people taking anticoagulant medications, or those that have varicose veins, cancer, rheumatoid arthritis or acute inflammatory conditions.

The use of IASTM is one of the many techniques that we as Physical Therapists have here at Purcellville Orthopedic Physical Therapy use to improve the mobility of your tissues to help promote a restriction-free and non-pathological movement pattern. We would very much appreciate if you stop on by to see if IASTM or Physical Therapy can help you get back to life!

Nexting

By: Jules Hannah, DPT

So the correct term is text neck; but I just couldn’t resist coming out with the new phrase to annoy my boyfriend. Words like “chillaxing”, “staycation”, and “life hack” drive him up a wall; figuratively. I bring this up, because I am a self-certified posture police. Many of my patients come to me with increased headaches, stiff neck muscles and difficulty sleeping. Upon taking their past medical history, I discover that many of them spend copious amounts of time on their computers, laptops, tablets and smartphones. I find myself educating about posture to my patients, how to fix it, how to prevent further injury and such. Preventative bad posture is what drives me up a wall; figuratively.

What is text neck?

Text neck is the term used to describe the injuries and pain sustained from looking down at wireless devices for too long. The symptoms associated with text neck are:

  • chronic headaches
  • upper back pain
  • shoulder pain
  • neck pain
  • increased curvature of the spine

Some studies suggest, text neck may lead to the early onset of arthritis and the potential for decreased lung capacity. Of course, text neck does not occur only from texting. For years, we’ve all looked down to read. The problem with texting is that it adds one more activity that causes us to look down more than in the past. This is especially concerning because young, growing children could possibly cause permanent damage to their spines as they grow.

As you type out an email to a colleague, answer your boss’ latest urgent request or twittering what you had for lunch; you’re holding your neck at an unnatural angle. And it stays there for much longer than it should, causing muscle strain and pain.

Handheld device users also tend to hunch their shoulders forward. The oddly angled neck and rounded shoulders strains the entire upper body.

Add general work/school stress to the poor posture, and handheld device addicts can feel like they have the weight of the world on their shoulders.

So what can you do?

  • Look up from the screen every 5 minutes or so.
  • Better yet, bring the smartphone up to eye level. Ok, you won’t look that cool, but at least you won’t be in pain.
  • Do some easy neck stretches and exercises (see below for 4 stretches).

Neck Stretch #1: Chin Tuck

Move your chin towards your chest, holding for 5 seconds as you feel a comfortable stretch from your neck to the base of your skull.

Repeat 10 times.

Neck Stretch #2: Side Bending

Tilt your head to the right, bringing your ear close to the shoulder. You may use your hand to pull your head farther into the stretch. Hold 20 seconds.

Bring your head back to the center, and then tilt it to the left, again holding 20 seconds.

Repeat 3-5 times on each side.

Neck Stretch #3: Side-to-Side Head Rotation

Rotate your chin towards your right shoulder. Hold 20 seconds. You may use your hand to push your head farther into the stretch.

Bring your head back to the center, and then rotate it to the left, again holding 20 seconds.

Repeat 3-5 times on each side.

Prone Neck Extension

Lie face down on the floor, arms by your side. Lock the shoulder blades back and down. Extend your head up to look at the ceiling (diagonally forward, not straight up), and then lift your shoulders, then your chest. Hold this position for 10 seconds then very deliberately lower the chest, then the shoulders, then the head. Repeat this motion for a set of 10.

Ditch the Smartphone Sometimes: It Could Help Your Neck

Neck pain isn’t a status symbol. Never letting go of your smartphone doesn’t make you a better worker/student/friend. Take care of and listen to your body, and do what you can to avoid neck pain, even if it means disconnecting from a constantly connected high-tech world. And of course, if you need help obtaining posture education, manual therapy to decrease cervical spine muscle tightness and further education for stretching; Superior Physical Therapy and Sports Rehab is here to help!

Resources:

https://www.ncbi.nlm.nih.gov/pubmed/25323467

Ultrasound – A Healing Modality

By: Teresa Grant, PT

We tend to associate warmth with relaxation and a feeling of tranquility. But, heat can have physiological effects as well. Heat can be both superficial such as a heating pad or it can be deep. Ultrasound delivers a deep heat.

Ultrasound's physiological effects can be to decrease pain, stimulate an increase in blood flow, increase soft tissue extensibility and decrease muscle spasm. Ultrasound can prepare stiff joints and soft tissue for exercise and stretching.

Superior Physical Therapy | Ultrasound | Frederick MD

As sound waves pass through the different tissues they absorb kinetic energy thus creating heat. Absorption varies with the different tissues as the waves pass through skin, fat, muscle and down to the bone.

By changing the duty cycle and intensity, ultrasound can have either a thermal or a non-thermal effect. Examples of non-thermal effects are soft tissue repair, tendon repair, and stimulating increased blood flow.

In the clinic setting, ultrasound is frequently used for tendonitis, carpal tunnel, muscle spasm, over trigger points and over joint capsules prior to stretching, to name a few examples.

With ultrasound, because of its deep effect, the heat is barely perceived. This leads some patients to question whether anything is happening. As patients experience a decrease in their symptoms, many become believers in the therapeutic benefits of ultrasound.

If you have any questions or would like to learn how to add ultrasound to your program Purcellville Orthopedic Physical Therapy will be happy to help in anyway.

Explanation of Inflammation

We’re going to tell you about something you’ve heard talked about before. But it is important and we want to emphasize it; because this topic can be debilitating in so many ways.

We’ll be talking about inflammation. Inflammation is part of the body’s natural defense system.

When your body senses foreign invaders (not those from space), a specific cascade of events sets off in which your white blood cells and some special chemicals called cytokines mobilize to protect you. You’re probably familiar with the pain, swelling, redness, and heat that classically signify inflammation. It’s something just about everyone out there has experienced.

We have all had injuries such as a swollen knee after a fall or a fever due to a cold. In such cases, inflammation is not an issue. On the contrary, it is just the cells of our body doing an extra effort to help us heal. Acute inflammation itself is not the issue. The problem begins when things go wrong and it becomes chronic.

The symptoms of chronic inflammation vary widely depending on its stage and the organs affected. They can be easily mistaken for common allergies, tiredness and joint pain. Chances are that these reactions are in fact the manifestation of inflammation in the person’s body. More and more research is being conducted specifically on chronic inflammation and the body’s responses to it.

Chronic inflammation may cause diseases such as cancer, diabetes and depression just to name a few. Read about the most common triggers of inflammation below. Inflammation and Its Discontents: The Role of Cytokines in the Pathophysiology of Major Depression

So what causes the body to have chronic inflammatory responses? Here are some common triggers:

  • Sugar
    Research shows that many Americans are eating more than double the recommended allowance for sugar (Dietary Sugars Intake and Cardiovascular Health – A Scientific Statement From the American Heart Association) everything from our favorite breakfast cereal, to those delicious low-sodium crackers, to that microwaved bowl of soup contain added sugars, mainly in the form of high-fructose corn syrup. Excessive sugar can cause an immune response and lead to inflammation and diseases such as diabetes.
  • Processed Foods
    How many times do we choose fast food or delivery simply because we are just too tired to cook or running late? The consumption of processed foods is a reality that’s almost impossible to escape. Many foods cause inflammation, but especially processed meals because they contain high levels of sodium, fat, empty carbs and added sugar. At first they might give a boost of energy, but it does not last long and hunger quickly returns. Since they do not have the ingredients our body needs to function, it keeps on craving more, leading many to overeat.
  • Fat
    Before starting any discussion about fat, it is very important to understand that fat itself is not the problem. Our body needs fat to function. Our brain craves fat. Unsaturated fats, such as the ones found in olive oil and almonds, are essential for our well-being. Trans fats, found in anything battered and fried, can be highly toxic and should be avoided as much as possible.
  • Gluten
    The grains produced today are not the same as 50 years ago. In order to feed the ever-increasing population, genetic manipulation has created stronger and more resistant seeds. The side effect is that those grains, that were for centuries the main source of food, have changed dramatically. Even patients who do not have celiac disease can show similar symptoms (such as pain, bloating and fatigue) after the intake of gluten.
  • Alcohol
    The effects of excessive alcohol consumption are well-known to anyone who has gone through a hangover. Most of the consumed alcohol is broken down in the liver. In this process, certain toxins that are even more harmful than the alcohol itself are generated, which damages the liver cells. Inflammation is only the beginning since these by-products weaken the body’s defenses. Having a weak immune systems leaves room for more dangerous inflammations such as alcoholic hepatitis and fibrosis.
  • Smoking
    It is highly recognized by the medical community that smoking increases the risk for coronary heart disease, stroke and lung cancer (https://www.heart.org). What most people do not realize is these diseases are triggered by the inflammation of the arteries caused by nicotine.
  • Stress
    In modern society, the constant rush against the clock is a reality. We force our mind and body to stay alert non-stop. There is little chance to rest in our hectic lives. This never-ending state of ‘fight’ or ‘flight’ triggers the release of the stress hormone cortisol, which influences our metabolism and can trigger chronic inflammation. From Stress to Inflammation and Major Depressive Disorder: A Social Signal Transduction Theory of Depression
  • Poor Sleep
    Sleeping less than six to nine hours every night is associated with higher coritsol levels (Impact of Sleep and Its Disturbances on Hypothalamo-Pituitary-Adrenal Axis Activity). The higher your coritsol levels, the more likely you are to suffer from chronic inflammation.
  • Sedentary Lifestyle
    Unlike our predecessors, we do not have to grow and harvest our food or hunt for our next meal. We spend the majority of the day sitting, whether at work or in the car. These sedentary habits combined with poor diet can lead to inflammation associated with heart disease and diabetes. Many of our patients have heard me say, “A desk job is the most dangerous job in the world.” It may be an exaggeration, but the sedentary life style has a deep impact on the way we feel. Sedentary Behavior: Emerging Evidence for a New Health Risk
  • Pollution
    Very few places around the world are free from pollution. Breathing in pollutants in the air causes our body to fight back with an immune response. Extended exposure to these pollutants can lead to long-term inflammation.

Because so many health problems have been associated with it, it’s tempting to think of inflammation as a disease. But of course inflammation is not always a bad thing. It’s a vital part of a healthy immune response. Your body depends on inflammatory responses to defend you from bacterial and viral invaders and even cancer cells. Inflammation also helps the body heal from injuries.

The problem is one of balance. As a result of diet and lifestyle, our bodies tend to over-produce inflammatory chemicals. Healthy lifestyle habits such as exercising regularly, not smoking, maintaining a healthy weight, and minimizing stress all help to reduce inflammation. If you need help with creating a healthy lifestyle plan, we’re here to help. Superior Physical Therapy and Sports Rehab (https://frederickpt.com/) has certified strength and conditioning specialists that help you create a safe and functional exercise plan; provide advice for monitoring/managing inflammatory responses and provide general recommendations for nutrition. At Superior we believe for total wellness you must treat not only the body, but the mind and spirit too.

Why can’t I lose weight??????? (Part 1)

$60 billion dollars spent on diet products annually
Market Data Enterprises, 2012
US News - Money, Jan. 2, 2013

"95% of all diets fail" Is this true?
- based on a 1959 study by Stunkard and McLaren
- Hume but has been reinforced by many clinical studies over the years.

We all know someone who has lost weight and have kept it off. How did they do this? We also know those who have lost weight and gained it back, or, have tried to lose weight and not had success. Most studies consider a successful diet based on the following criteria; losing 30# and keeping it off for over a year.

People working out

Is there a trick? What am I doing wrong? What type of diet should I be on? What do I do?????????

Eric Westman, Duke MD has repeatedly studied and consistently found that a Low Carb and High Fat diet helps individuals lose weight (The New Atkins Diet). Dr. William Yancy of Duke University has also found that a "low-carb diet is just as powerful as the weight loss drug Alli".

A study by, Hagan, Wong, and Whittam (1986) demonstrated that diet alone helped people lose weight and that the exercise alone did not help individuals lose weight; therefore, diet is the most important aspect.

In contrast, Sopko et al. (1985) found that both the diet group and exercise group lost the same amount of weight if exercise caloric expenditure was equal to the reduced caloric intake by diet I could go on and on. But let me summarize what many researchers have studied and theorized.

Exercising can reduce risk of Type 2 Diabetes mellitus (Pratt, et al, 1995), reduce coronary heart disease (Grundy et al, 1999, NIH, 1998 Ross and Janson, 1999), and reduce depression (Babyak, et al, 1999).

Diet... there are so many! Which one is right for you? I will hopefully give you some insight on part 2 of my blog. First, I feel that it is more important to strategize, plan and create goals. I will review this with you in part 1 of my 2-part series. You may be surprised! Once you strategize, plan, create goals, and assess you may find that developing your own diet will be best suited for you!

Comparing Success in Business with Success in Weight Loss

So how do the most successful business, become successful? It always helps to have a little bit of luck J, but we are taught that most are successful because they formulate a plan, put it in writing, stick to it and make changes (or progressions) as they grow. Most are in it for a long haul and take a vested interest in the business.

So I have taken what I have learned and have spent many years on determining what the best strategies are to own, run, grow, and market my business. I found that the strategies that work best for me are the ones I put on paper. I then establish goals and check lists and put them in writing. I then mend my strategies as goals are accomplished (not accomplished) or as the culture of my business changes. So what they teach truly works for me.

So, should we do the same for diet and exercise? My answer is YES!!!!

Come Up With A Plan
This plan should be long term! Don't state, "I want to lose 20 pounds by summer to fit into my bathing suit." Go at a slow and steady pace. If you set too lofty of a goal, it is too easy to get discouraged and walk away from it. You are also limiting yourself to just one aspect of diet. "I want to look good in a bathing suit". Don't limit yourself to one goal (i.e., look good in my bathing suit). You need to have short-term goals based on your long-term goals. Make sure you set several long-term goals. That way if you have 4 goals and you are achieving one, you are still successful. Also, make sure that you keep everything in WRITING and keep it in an area that you can see on a daily bases.

Focus On Health And Not Just Weight As A Number
You can lower your % body fat without losing weight. There have been studies that show that if you exercise and don't lose weight, you still lower your risk for heart disease and other comorbidities including diabetes mellitus, anxiety and depression. Knowing this can help drive you to continue to exercise and diet. From what I have read and reviewed a diet similar to The Mediterranean Diet is a good place to start.

Have A Partner
This may be why Health Coaching is the new fad. If you have someone there to support you, advise you, push you (if needed), or just to listen to you it may help you through times you stray or don't meet your goals.

Stick With The Plan
Make sure you have a diet and an exercise routine that you can stick with - even if it is just reducing caloric intake by 100 calories a day. When we exercise you don't start with a 60-minute workout followed by a 20 mile run. You start slowly and work up to it. AGAIN, created goals you can achieve.

Other Factors To Consider
Your ability to lose weight is also affected by stress, sleep patterns, allergies, genetic make-up, and environment. Most of these factors you can control!

I hope this first installment gives you a few important things to consider when coming up with your strategy to create a healthier you! We need to put ourselves in a position to succeed. My next blog will dive deeper into what diets and how much exercise is a good place for you start. So stay tune and I hope my blog helps with your mindset.

Earl Cox, PT, MS, OCS, CSCS