Personal Fitness Coach

Post R​ehab Fitn​ess Programs

I p​ick up where physical therapy leaves off




You can still workout 

Each exercise interval time can be altered to work best for you

Intervals: 30 seconds all out effort

15 second rest



Benefits of Jogging on​ Rebounder

Low impact on your joints
Good for lymphatic system
Helps strengthen bones, muscles and joints
Great cardio effect on your heart and lungs
150 lb female can burn about 210 calories jogging for 30 minutes on rebounder
Use it in your home not matter what is the weather outside
Can be fun to feel the effects of bouncing




What is Sarcopenia?

We lose muscle mass and strength as we age

It can start at 40 years of age

Gets significantly worse > 70 years of age

Exercise can help with Sarcopenia

Endocrine=hormonal changes 

Calcium leaks into our muscle cells

Lack of enough protein in our diets

**Lack exercise on a regular basis

Cachexia=weak/wasting of body due to chronic illness

Research suggests that you can do something about Sarcopenia


Eat more protein

Get yearly wellness check ups

Educate your friend about this process


Saturday Workout

You can workout anywhere with a few pieces of of equipment

 1.  Yoga Mat

 2.  Buso ball

3.  Climber 



Forward Head Posture makes you...


Look Old!

Neck exercises you can easily do in the car to help correct forward head posture

As we age our heads can move forward and cause neck, back and jaw pain

For every inch forward your head moves....add 10 lbs of weight to your neck and back muscles

Average head 15 lbs  + 10 lbs (one inch fwd) = 25 lbs strain on your neck and back muscles

15 lbs + 20 lbs (Two inch forward head)  = 35 lbs of strain on your muscles....etc

Here are easy neck exercises to do in your car to get your head back in alignment 

Try to keep you head back when on you phone, watching TV and eating

Chin tuc :  5 repetitions with 3 second hold

Neck Press:  Push the back of your head into the car headrest for 5 reps with 3 second hold

Make sure you keep your chin down when you push backward

Shoulder pinches:  Move your shoulders back into the seat of your car for 5 reps with 3 second hold

You can do these exercises at a "Stop Light"


August 26, 2019

Which is better for YOU?

Home Gym

PROS:   Freedom to exercise anytime

                 Don't need to drive to the gym

                 You can blast your favorite music

                 No waiting to get on the equipment

                 More privacy

                 You can wear whatever you want to wear

                 NO excuse: more likely stick to workout

                 Save monthly membership $


CONS:  Initial cost "could" seem high

                Could get lonely working by yourself

                Takes up space in your home

                Could get distracted by people/work in home





Gym Membership

PROS:  Can work out with others (social)

                More choice of  fitness equipment

                Exercise Group Class 

                Less distractions from home environment

                Might have sauna and/or spa


CONS:   Only 37% people use memberships

                 Cost average is $ 58/month, $696/yr

                 Crowds pre/post work

                 Might have to wait for a free machine

                 Must spend time driving and parking 

                 Less likely to go if bad weather



August 19, 2019

Do you remember when exercise WAS play?

It is my belief that if you can find the "moment" in your life when exercise STOPPED being fun then you can change how you feel about working out.

We make decisions based on emotions and feelings.

Emotions are more unconscious and coming from the brain pattern of chemical and neural responses to what we are experiencing around us.

Feelings arrive after emotions and are pleasant or unpleasant based on our past experiences of similar situations. 


Without emotions/feelings it is almost impossible to make decisions.

To overcome resistance to exercise (unpleasant thoughts) then maybe we can look at our emotions and feeling about working out.

Can we make exercise more like play?

Think of your favorite activity on the playground as a child.  Can you make your exercise program have some component of that fun built into it?

I loved kick ball therefore I may spending 10 minutes of my workout kicking a ball into the wall to bring that  spirit of play back into my routine.

Play = Exercise


August 18, 2019

How about making your own gym?

This is one way I workout.

Most of the equipment is inexpensive.

I found stuff at yard sales and friends donations.

No excuses!



Try "Core" exercises at work

Isometric abdominal crunch

Place ball on your lap

Push down with both arms into ball

Pull in your belly button as you push down

Complete 10 reps

Lumbar stretch

Slowly, roll the ball out in front of you

Keep legs open to release the hip joints

Hold 10 seconds

Complete 3 reps

Oblique Crunch

Place ball on your lap

Push "ONE" arm down into ball and hold 3 seconds

Repeat with the opposite arm

Complete 10 reps on each arm

Core Reaching

Sit up so that your back is not leaning on back of chair

Pull in your belly button

Lift ball over your head

Must keep your belly in for entire exercise

Complete 10 reps

Isometric Hip Adduction

Pull in your belly button

Squeeze ball between your knees

Hold 3 seconds

Complete 10 reps

Hip Abduction

Wrap a belt or Thera Band around your knees

Pull in your belly button

Move knees apart

Hold 3 seconds

Complete 10 reps

Sitting at work all day can cause your core muscles to get fatigued.

This could lead to back and neck pain.

Why not take a break and care for yourself?

You can be more productive at work if your body is healthy!


August 5, 2019

Have you heard of a HIIT workout?

Definition:  High Intensity Interval Training

Purpose:  Burn more glucose (sugar) and fat in your workout.  Increase fitness levels more rapidly than a general workout.

What is required to do a HIIT workout?  High levels of motivation and tolerance for hard work.

How it works:

                                   1.  Warm up for a few minutes.

                                   2.  Perform a exercise such as jumping jacks for 45 seconds                                                         as fast and hard as you can do it.

                                   3.  Slow down and jog in place for 15 seconds.

                                   4.  Repeat another exercise such as push ups for 45 seconds                                                         as fast and hard as you can do it.

                                   5.  Slow down and jog in place for 15 seconds.

                                   6.  Continue with cycles until tired or 30 minutes

HIIT training can significantly lower insulin resistance

Improve fat oxidation (fat burning)

Can do a HIIT workout without equipment



Why does weight loss get harder as we age?

NIH research studies report an average adult American gains 30 lbs from age 20-50.


1.  Studies in "Cell Metabolism" 2017 looked at an enzyme as the cause of weight gain as we age.

2.  Our muscle mass naturally decreases as we age.  It is called Sarcopenia.  Less muscles burning             calories we eat = wt gain.


                                   1 lb of muscle burns 3 x more calories than 1 lb of fat!

3.  We can become more sedentary as the children leave, we retire and slow down the pace of our           lives.

4.  Hormonal changes can effect the way we burn energy.  Example: decline of insulin regulating             hormones.

So what can we do to lose weight?

*Make sure you add weight lifting to your workout routine to build muscle.

*Be aware of how much you sit during the day.  Get up and move around whenever you can do it.  Find creative little ways to add more movement to your daily life.

*Shift your diet to eating foods that build muscle and eat LESS simple sugars.

*Develop good sleeping habits.  If you are tired then you tend to make poor food choices.

*Drink less alcohol and sugary drinks.


July 29, 2019

"Use exercise to solve a problem"

Its true!  You can use exercise to induce the "Incubation Effect".  

English psychologist, Graham Wallas had a theory in 1926 that if you try "NOT" to think about your problem, then you will get the answer to your problem.  

By exercising, you let your brain rest while your body works.  For some reason, the brain can then come up with a solution to your problem and/or increase your creativity.

So take a walk, a swim or a bike ride and let your brain relax!

Then wait for the magic to work


Try it some time


July 25, 2019

Is Diet more important than exercise to loss weight?

In my opinion, YES!

Exercise for 1 hour = about 400 calories

Eat a meal in 1 hour = about 700 calories


80% wt loss is diet

20% is exercise

You can do it!


July 22, 2019

Why don't I want to exercise?

  No Time
  No Energy
  Have Pain
  Do not like exercise

"whether you believe you can or can't, you are right"  Henry Ford

Have you heard of the "self - efficacy (self - confidence) theory?

In a Nutshell:

A.  If you never struggled to master a physical skill.... then you lack the self confidence to stay with your exercise.

B.  If you don't have a hero (past/present) that works are less likely to exercise.

C. If you don't have someone close to you that supports and cheers you are less likely to stay with your exercise.

D.  If you are under significant are less likely to exercise at all.

E.  If you can not imagine your self working out....then you are less likely to start to exercise.


July 18, 2019

Can you get up from the couch?

Which muscle can you exercise to get up?


Hip flexors


July 16, 2019

Do you ever get knee pain?

Are your knee joints tight or "out" of alignment?

Studies of people walking with "tight" knee joints can have the following results:

                         1.  Strain on the ligaments in your knee = pain

                         2.  Bone injury and/or arthritis = pain

                         3.  Muscle weakness due to imbalance = pain

                         4. Back, foot and/or ankle misalignment = pain

                         5.  Poor balance

Here are good exercises


What is Lower Crossed Syndrome?

July 13, 2019


Hip pain

Low back pain

Knee pain

Sway back posture

Increased humping middle back

Definition:  imbalance of muscles of your lower trunk and hips.


 Hip flexors muscles

Lower back muscles


Abdominal/core muscles

Buttock/hip muscle

These exercises could help 

Double knees to chest

Bridge with T-band abduction

The Thomas stretch

Always check with your doctor before doing exercise!

What is Posterior Tibial Tendonitis

Pain in arch of the foot/heel!

July 11, 2019

PPT (Posterior Tibial Tendon)

Defined: part of the posterior tibial muscle.

Both the tendon & muscle move your foot down & inward

This helps to create your foot arch, too.

The posterior tibial muscle is the "baby" second cousin, once removed,  to your calf muscle.   It starts behind your lower leg then wraps around your inner ankle as a "TENDON" that attaches to your foot bone. 


Pain and/or burning inner arch of your foot

You can not rise up on tip toes due pain

You can not walk far due pain in arch of the foot

The arch of foot drops down toward floor more than the other foot


Have flat feet (over pronation)

Twist your ankle to cause injury

> 40 year old

Women > men

Prone to Gout or rheumatoid arthritis

Over exercise or incorrect training

Tight calf muscles

Weak foot muscles

If you think you have posterior tibial tendonitis...

Call your doctor and get an examination

IF your doctor approves then try these exercises

This injury "can" take longer to rehab!

Don't give up!!!  You can heal!!!​

Another cause of heel pain

Achilles Tendonitis

July 10, 2019

The Achilles tendon is a tough band of fibrous tissue that connects the calf muscle to the heel bone.  The calf muscle has two parts;  1.  gastrocnemius muscle &  2.  soleus muscle.  Both muscle meet up together to form a tendon that connects to your heel bone.

The gastrocnemius crossed two joints of your body.  (1.  knee joint &  2.  ankle joint)   So the gastrocnemius points your foot down (push gas pedal) or bends your knee.  The soleus muscle just points your foot down to move your ankle joint.  

What can cause Achilles tendonitis?

  • Flat feet
  • Tight calf msc and/or weak calf muscles
  • Working out with old or the wrong shoes
  • Men > Women
  • Increase your exercise training to fast
  • Do the same exercise every day
  • Medical issues such as high blood pressure or having psoriasis
  • Taking certain antibiotics

How can you prevent getting achilles tendonitis?

Stretch your calf muscles

Wear proper fitting shoes

Slowly increase your training intensity  

Cross train (do different types of workouts each day)

Strengthen your calf muscles

Have you ever had pain on the bottom of your heel?

You might have Plantar Fasciitis.

July 9, 2019

Ankle ROM

Normal  DF is 15 -20degrees

Normal PF is 40-50 degrees​

This is the Plantar Fascia

This is also a good stretch to do before you stand up in the mornings.

A great way to stretch the Plantar Fascia in standing.

                            Some signs/symptoms/causes:  

                            *heel & arch pain that is worse in the AM

                            *Tight calf muscles

                            *Being between the ages of 40-70 years old

                            *Decreased ankle ROM

                            *Having a job that has you on your feet all day

What is Plantar Fascia?

It is a thick rubber band of tissue that covers the bottom of your foot.   It puts "a spring in your step"!  That is right, the fascia ia a thick collagen tissue connected to muscle of your toes.  When you put all your weight on the foot the plantar fascia stretches to support your arch.   It helps to stabilize your foot and you push forward in space when walking. 

Plantar Fasciitis is an inflammation and/or injury of this band of tissue.

Try the exercises above to help if you have heel pain or want to prevent it.

Stay tone to other reasons for foot and ankle pain.


Strengthening exercises for Upper Crossed Syndrome?

GOOD Luck!

You can do this!  

Do you have upper crossed syndrome?

                                                                                                                     Blog: 7-7-19

                    Common signs: 

                    1.  Poor posture such as forward head position?

                    2.  Pain and stiffness of neck, shoulder and upper back?

                    3.  Spending long hours at a computer?

                    4.  Find if difficult to get a comfortable pillow?

                    Well, you might have upper crossed syndrome.

What causes upper crossed syndrome?

Tight:  Pectoralis muscles, Upper Trapezius muscles and Levator Scapulae muscles.

Weak:  Deep neck flexor muscles, Rhomboids muscles, and Lower Trapezius muscles.

Here are some good stretches that could help reverse this syndrome.

Come back to see exercises to strengthen the weak muscles that cause upper crossed syndrome.

Can stretching a neck muscle help your shoulder pain?


The levator scapulae muscle connects your neck vertebra to your scapula (wing bone of shoulder).  We have one on right and one on the left side of our body.  Usually, you have more pain on the dominant side of your body.

The levator scapulae helps to move your neck, arm and shoulder.  If it is tight, the levator scapulae can cause pin in your neck, upper back and posterior shoulder.

Here is one way to stretch the Levator Scapulae.  I call it "check for deodorant stretch".

Shoulder stretching to improve joint health 

      July 1, 2019

The health of your shoulder can decline with age.

Injury could cause pain with sleep, difficulty drying your hair and/or reaching in a cabinet for a coffee cup.

Tightness in your shoulder joint often comes from your pectoralis major, minors and joint capsule (series of ligaments that surround and stabilize your joint).  

Poor shoulder posture can cause injuries such as impingement, bursitis and/our frozen shoulder.

It is also important to keep your rotator cuff strong so that your shoulder joint posture is at it's best.

Next blog: how neck muscle tightness effects the shoulders

Exercises to strengthen your rotator cuff muscles

The rotator cuff muscles hold your shoulder joint in alignment as you use it .

The rotator cuff is comprised of 4 muscles;

subscapularis, infraspinatus, teres minor and supraspinatus.

"Next blog will show exercises to increase shoulder range of motion"

Joint Health

Ways to keep your joints Healthy

  • Maintain normal shoulder joint range of motion (ROM).   Example: normal ROM shoulder flexion =>160 degrees.
  •  Maintain normal strength in your joints.   Example: strengthen your rotator cuffs to improve your shoulder joint health.

  •  Make sure you eat foods that support your joints.   Example:  foods high in Vitamin D and Calcium.
  •  If you have any joint injuries then be careful which exercise you chose to workout.  Example:  focus on more low impact exercise.

                                        Next post :  improve your shoulder joint                                                                                             health with rotator cuff exercises.

Try these exercises to improve your balance when walking

  1. Stand on one foot for 10 seconds.  Repeat on the opposite leg.  Try 3 times on each leg/day
  2. Stand on one foot and extend the other leg sideways and hold 10 seconds.  Try 3 times on each leg/day
  3.  Stand on one foot and extend the other leg back and hold for 10 seconds.  Try 3 times each leg/day
  4.  Stand with one foot directly in front of the other and hold 10 seconds. Try 3 times each foot.

**Slowly remove your hold on the chair once your balance improves.

Always..Always..Always go slow and be careful!

Our Blog

Muscles used to get up from the floor (June 2019)

As we age, we spend less time getting up/down from the floor. We spend more time sitting and getting weaker. Fear of falling can limit our ability to leave the house to socialize, shop and travel.

Would you like to know which muscle need strengthening to successfully get up/down from the floor?

Would you be willing to do a few simple exercises in your home to improve your strength to get up/down from the floor?

Some of the main muscles we use to get off the floor are

                        1. Abdominal

                        2. Gluteus maximus

                        3. Quadriceps of legs

                        4. Triceps of the arms

Here are a few simple exercises to strengthen these muscles in your home.

                        • Abdominal Crunch

                        • Bridging

                        • Mini Kneel

                        • Chair dips

Start with 10 repetitions every day

Next blog is how to improve your balance

What can cause you to fall

  • Throw rugs
  • Lamp/TV chords
  • Poor lighting​
  • Clutter
  • Weak legs
  • Poor vision
  • Poor hearing
  • Taking more than 4 medication

Our Blog

An ongoing series of informational entries

Our Latest Blog Entry

June 1, 2018

What is causing my back pain?

Herniated disk or SI joint?

How do you know which exercises are helpful to prevent your recurring low back pain? Often you will see your healthcare provider for low back pain and they will tell you it is likely coming from your lumbar spine (disk or joints). But what if it is coming from your sacroiliac joints (SI joint)? Both injuries have similar patterns of pain. But the exercises for SI joint are often different the for lumbar disk pain.

Here are some frequent signs of sacroiliac joint (SI joint) injury:

• Increased pain in the lower back and lightly out to either side of upper buttock, in the hamstrings, hips and/or groin.

• Pain gets worse with prolong sitting, standing and/or walking

• Pain is worse when getting up/down from a chair, bending over, and/or walking up a hill

• Pain gets worse with too much activity and better with resting

• Pain DECREASES if you frequently change positions, a gentle walk, and/or lying on your side with pillow between your knees

What does your sacroiliac do? It transfers the weight of your upper body onto your legs. How can you injury it? A slip and fall on your buttock, lifting something heavy while twisting, pregnancy, or standing on one leg for long periods of time.

What exercises should I AVOID?

• Running, jogging, stair climbing, twisting, standing on one leg, prolong sitting and heavy weight lifting

What exercises can I DO? First see your doctor to make sure nothing is seriously wrong that is causing your back pain. If you get the OK from your doctor to exercise then work on core training exercises such as

• Pelvic Tilts, stomach and pelvic floor strengthening.

Kim Deeck, Post Rehab Fitness Trainer


Our Latest Blog Entry

Jun 18, 2018

Do you have good balance?

How do you know?

Can falls be prevented?

What causes loss of balance for some people?

• Poor vision (cataracts, glaucoma, bifocals)

• Hearing problems

• Decreased exercise (muscle weakness)

• Recent surgery and/or illness

• Medications (usually > 4)

• Natural aging

• Health complications such has high blood pressure, diabetes, heart disease or COPD

How do you know if you are at a to fall risk?

• If you are grabbing counters, walls, sink to steady yourself

• If you cannot easily get out of a chair, bed, car

• If you have a fear of falling

• If you get dizzy and/or fall

• Take more than 4 prescription medications

• Do not exercise regularly


Research reveals that 1/3 of people over 65 years of age will fall each year. Many times the falls lead to hip fractures, wrist fractures and head trauma. Falls are the #1 cause of seniors losing independence in their own home. 95% of hip fractures are caused by fall. Usually the falls are sideways, such as when you turn to look to the right and then you fall to the left.


• Falls can often be prevented with simple exercise

• The population is aging better and healthier than previous generations

• There are so many more resources to help you discover why you are falling and prevent future falls

• Many exercises for balance can easily be done in your home

Why not start today?

• FIRST consult your doctor if you feel unsteady or fell

• Have your eyes and hearing checked once a year

• Test yourself with some simple exercises: Note do the test with a friend and support each other to prevent a fall


Standing on one foot

Normal = 10 seconds

Sit to Stand x 10 reps in row

Normal < 28 seconds to complete 10 reps

What can I do if I failed the test?

• Speak with your doctor about your balance

• Do a safety check in your home to remove loose rugs, add lighting in dark hallways, put grab bars in the bathroom

• Have your eyes and ears checked once a year

• Get more exercise if your doctor feels that is safe

• Call me to help you with a home exercise program

Kim Deeck (post rehab fitness trainer) @ 267-467-1662

Resources: Free Guide by National Institute of Aging by US Department of Health and Human Services

CDC- Center for Disease Control and prevention

Our Latest Blog Entry

July 2, 2018

Stretching Before & After Exercise

Does it help?

In 2005, the Journal of Athletic Training did a research study on post exercise soreness and risk of injury. Their research was looking at articles in MEDLINE 1966-2000 to see if there were any benefits to stretching. The results did not strongly support the benefit to stretching to improve performance or decrease injury. Mayo Clinic did research on benefits of stretching and stated that the benefits of stretching were mixed. They reported stretching could help improve the joint range of motion to normal ranges, thereby allowing for better exercise performance.

There are different types of stretching:

• Static – Stretching a muscle to the point of mild discomfort and then holding it for 10 seconds or longer

• Dynamic – gentle repetitive movements such as leg swings to gradually increase joint range of motion

• PNF – (proprioceptive neuromuscular facilitation) which is taking a muscle to stretch then contracting and relaxing that same muscle.

• Ballistic – bouncing into and out of a slightly stretched muscle

So what do we do? Stretch? Not stretch? Well, it feels good to me to stretch but I also don’t want to spend too much time doing it. Much of the newer articles recommend a sport specific warm up instead of stretching. For example, if you were going to play tennis it would be best to do some casual volleys to bring up your body temperature and heart rate. Maybe a light jog up and back from the net before playing your game.

It might also be helpful to look for the joints in your own body that seem tight and start to work on increasing them to normal limits to prevent injury. For example, many people have tight calf muscles. This blocks normal ankle range of motion. That could cause Achilles tendinitis if not corrected. So maybe stretching your ankles with runners stretch on a regular basis thought out the day to bring it back to normal ranges would be a good reason to stretch.

Kim Deeck, PT


Our Latest Blog Entry

July 17, 2018

Normal life after Total Hip Replacement (THR)

By Kim Deeck, Post Rehab Trainer

In recent years, the surgical technique for total hip replacements has changed from posterior to anterior approach. WHAT??? That means the surgeon makes an incision in the front of your thigh not the back. Why would they change the surgical procedure? Well, by changing their surgical approach they do NOT have to cut any hip muscles. That means your recovery time after hip replacement is much quicker than it was years ago.

So now you had the surgery and physical therapy. It has been > 3 months and you are back to work, household chores and exercise. What you might not realize is that there could be hidden muscle weaknesses and imbalances lurking in the shadows. Maybe you have more hip pain after yard work or a walk with the neighbor. Maybe you find that your hip is still very stiff in the mornings. Or maybe, a family member asks you why you are still limping. Funny, you don’t feel like you are limping and/or having leg weakness.

Research studies have shown that it can take up to a year to fully recover all your muscle power and strength after a hip replacement. It often depends on how sever your old hip joint was before the surgery and if you have other health issues. You can try more physical therapy. You can try doing your home exercises. You can try working with a very skilled personal trainer to help you find your weaknesses and correct your alignment. But you do need to correct your body alignment to adjust to your NEW hip if you wish to fully recover.

The main weaknesses can come from the gluteus, quadriceps and hamstring muscles. If you can’t stand on your injured leg for 10 seconds without loss of balance it could be hip weakness. If you can’t easily go up/down steps it could be hip weakness.   A good exercise is lying on your side and lifting your hip that was replace up to ceiling 20 times.   See picture at top article for example of hip abduction.

Kim Deeck, PT


Our Latest Blog Entry

Novermber 2019

Surprising Health Risks from Poor Posture

The cell phone has changed our lives and our postures.  Have you ever been told to sit up straight and stop slouching?   Did it annoyed you to hear it?  Did you think it was a ridiculous command?   Well, it turns out not to be so ridiculous.

Poor posture can lead to Heartburn and Indigestion.  Yes, slouched sitting posture can cause pressure on the digestive system that redirects the digestive acids up into the esophagus instead of down into the stomach.  This can cause pain and potential cancer.

Poor posture can cause Incontinence.  Slouched sitting posture can increase pressure on your bladder.  This can promote  stress incontinence by decreasing the pelvic floor muscle activation.  We laugh or cough and urine leaks out of our body.

Poor posture can cause Constipation by  partially closing the anus while defecating.  It  might close down parts of the large intestines as the waste is moving through our body.  It can put the stomach muscle in a weaker position and less able to move the waste in our intestines.

Poor posture can cause neck pain.  When we sit in good posture our head can weighs 10-12 lbs.   As we bend our head forward to look at the cell phone or computer the weight on the neck muscles and joint can get stressed.  Leaning your head forward 30 degrees to read  can add 30 lbs to your neck muscles and joints.  Imagine holding  a 30 lb weight in an outstretched arm for hours.  Now you can see  why you have a pain in your neck after being on your phone or computer.

You might wonder..... how am I suppose to live my life not looking down?  You need to be aware of your posture.  Take breaks from sitting,  working on the computer or reading a book.  Be proactive and do posture exercises during the day to improve the endurance of your posture muscle.   There are many exercises you can do to keep yourself in good alignment and healthy.  See my  home program page for good exercise ideas.

Kim Deeck, PT


Information on this blog come from Harvard Medical School 2018 (Meghan Markowski)