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Virtual fitness and telehealth is as easy as turning on your computer

Hello welcome to 2021! I hope everybody had a happy and healthy new year and is looking forward to all good things to come in the upcoming year.

Somebody asked me about how I have dealt with the transition from in-person training and physical therapy to Tele health visits. My response was I love it!

I love working with people via Telehealth. I find it very easy. I tend to be an exercise basedtherapist anyways, so watching somebody move on video to me is just as easy as watching somebody in person . Truthfully, I like it more because I can actually spend the time I want with people. It’s uninterrupted. I can take my time. We can review things easily. If somebody has a question, it’s so easy to sit and actually talk it through. So for me, working with Tele health has been a blessing. I think my clients have really enjoyed it too. They they are learning new exercises and ways to move. …

Resolve to not resolve

I have a love hate relationship with New Year’s resolutions. Sticking with them is a challenge, yet making an assessment of where you’re at and where you want to go makes a lot of sense. I would like to do this more frequently. (Hmmm..maybe that’s one for my list this year.)

When we regularly check in with where we are at, we can make adjustments along the way and can stay on course to be the best version of ourselves. This also helps us to remember what we want to achieve. I think it’s common to set a resolution starting January 1st, only to forget what it was by February 1st. …

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Picture thanks to Canva

In lots of ways, 2020 has been a year that many of us have wanted to forget. Mine started with putting my 15-year old cat to sleep in January. He had a mass on his kidney, and although he was a trooper right until the end, he stopped eating and going to the bathroom. As sad as it was, it was time. I am grateful for the time we had with him. He was with us through some very challenging times, and when he would snuggle with me at night, I always felt a bit more peace. To have him for 15 years was truly special. …

The hamstrings are a group of 3 muscles. They all have a proximal attachment at the ischial tuberosity otherwise known as the sit bones. The Bicep Femoris has 2 heads, the long head attaches at the ischial tuberosity and the short head attaches at the lateral lip of the linea aspera. The distal attachment is at the fibula, the bone on the outside of your lower leg. The Semi-membranosis and Semi-tendinosis attach distally at the medial tibial condyle, on the inside of the knee.

The Bicep femoris flexes and laterally rotates the knee as well as extends the hip. The Semi-tendinosis flexes and medially rotates the knee, and also extends the hip. …

I have to admit, I am not great at doing my own movement practice. I always find excuses and usually skip it. This month I am taking Liberated Body with Monika Volkmer. I’ve committed to doing a daily practice of movements that focus on improving joint mobility which in turn promotes muscle length. We’ve started with the spine, moved to the feet and this week we’re focused on hips. We are moving in the three planes of movement: sagittal, frontal and transverse. More on these in a minute. The fun part is, each week builds on the last so that we are really getting whole body movement. My feet, hips, and back feel so much better after I do this. I teach people these movements every day and although I have been demonstrating and instructing them, the experience of being coached, and actually practicing movement regularly is making a huge difference. What was I waiting for? …

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It doesn’t matter where your start, so long as you work to improve every day.

Today we’re going to talk about periodization in training. What that means for cheerleaders, as well as adults who don’t participate in competitive sports anymore. Periodization is the process of scheduling your workout routines to build skill, strength, power, conditioning and body composition. Our bodies change when we change up our routines, whether that be for weight loss, building mass or building strength. Yes, it’s important to be consistent. This means doing our workouts regularly and maintaining a healthy diet most of the time. However, in order to see regular changes, we need to mix up the types and intensity of our workouts, and in doing this our intake and nutritional needs will change too. …

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Gain control at the beginning to be able to progress safely

As a physical therapist, I work with a lot of different people. Quite often they come to me with the same written diagnosis, but their symptoms, their movement and their function are all different. The evaluation process is the most detailed in assessment, from the patient’s history (including all prior injuries, surgeries etc.), to watching them move, and determining what is needed to help them move differently. My follow ups are very similar and I always do some movement assessment. Not only does this help me to see if we’re making progress, but it also helps to focus our treatment for the day. We always have our goals set from the eval and our daily treatments may vary a bit to keep us on the right path toward achieving those goals. For this reason, I can’t answer the blanket question “what is your plan of care for each session?” My response will always be “it depends”…on where they are at on that day. …

Why you need to train both

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Which is better? Squatting or lunging?

I recently finished a 50 squat per day for 5-day challenge in the Healthy Cheerleading Facebook group. I started the week before talking about ways to improve squat technique and then the challenge consisted of 50 body weight squats through the 5 days. At the end, I was proposed the questions as to what is the difference between a squat and a lunge? And do we need to do both if they work the same thing? I would argue that although they work the same muscle groups, they do so in different ways, and therefore both are equally important. If you are short on time, choosing one is ok, but if you are an athlete (aka someone who moves), it’s important to incorporate both (as well as a hip hinge pattern) into a well-rounded strength and conditioning program. …

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How do you stay calm and keep moving on?

I listened to a podcast by Brendan Burchard today titled “Reduce Stress and Recharge Your Momentum”. In it, Brendan talks about being congruent in the things you want and what you do in your life. It happened to fit well with my musings of the last few days.

I have always been a “see both sides” kind of person. I always want people to get along. When I was coaching, there were times when a few of the team members didn’t agree with me. One time they were so mad at me they cursed and were really unhappy. Another, they told me how terrible a coach they thought I was. Being someone who wants everyone to be happy, these instances really ate at me. …

I just read a story by someone who is fed up with the toxic environment of cheer. This made me so sad. I don’t know what the background is, so I can only surmise. Is it the current state of administration and the recent bringing to light the sexual predators? Or is it the competativeness of making a team? Is it the push to keep up, no matter the risk of injury to your body? …


The Cheer PT Move Better

I am a physical therapist, strength coach and former cheerleader and coach. My goal is to help current and former cheerleaders stay healthy and moving well.

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