Kim Deeck, PT
Personal Fitness Coach
Don't forget to workout your arms!
NO GYM due to COVID 19
Your lower body might be getting exercise
What about your shoulders and arms?
Exercises for your arms
Lunging is a Big part of Tennis
Lunging is a major part of playing Tennis. Why not train your body to be Strong and Balanced by doing these lunging exercises? It could improve your game!
Please contact me with this form below if you would like to learn more about lunging.
July 20, 2020
Two workout exercises for your golf game
Standing mid back stretch
Caution: do not drop the weights below your knees AND keep your back straight.
by Spot Me Girl
Please feel free to contact me below if you have any questions about personal fitness coaching
July 7, 2020
Do you get knee pain running?
If you get inner knee pain when running, it could be a weakness in your quadriceps and/or gluteus medius muscles.
*Always talk to your doctor before exercising to address pain.
Try these two exercises for a few weeks
This hip abduction exercise strengthens your gluteus medius muscle. If this muscle is weak, then your knee might go out of alignment. This could cause inner knee pain. Try to focus on strength with this exercise by adding heavy ankle weights to your top leg. It should be hard to do more than 10 repetitions.
Single leg squats can strengthen gluteus medius and quadriceps muscles. These muscles control your knee movements when running. Use a chair in front of you for balance. DO NOT allow your lead knee to bend forward past your toes. Try 5-10 repetitions per side.
Please contact me if you would like to know more about running and knee pain.
June 19, 2020
Do you have back pain playing golf?
It could be tight hip internal rotators (IR).
Your lead hip needs flexibility to correctly finish your swing.
Try these exercises
When you follow through on your drive shot, the front hip must move into significant internal rotation or your low back will take on stress. If you have tight hip IR's then it could cause strain on muscle and joints of your low back. Always check with your doctor if you are having pain before doing new exercises.
Please email me if you find this blog helpful or have any questions.
June 12, 2020
Why does my Shoulder hurt when I serve?
Your posterior shoulder joint capsule might be tight.
Compare your tightness with internal rotation of your serve arm vs your non-serve arm.
Two exercises may help!
May 31, 2020
Exercises you must do 1-3 weeks after Total Knee Replacement
Feel free to email me with any questions using the form above
Please consult your surgeon before starting any exercise plan
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
Always check with your doctor before starting a diet or changing your diet habits
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
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
YOU GOT THIS!
You can workout anywhere with a few pieces of of equipment
1. Yoga Mat
2. Buso ball
Forward Head Posture makes you...
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"
Build more "MUSCLE" to loss weight
The more muscle on your body...the more calories your body burns ...24/7.
Exercising with weights(resistance) will increase your muscle mass.
Increased muscle mass will help you "move" more efficiently.
More muscle mass raises your metabolism, EVEN AT REST!
August 26, 2019
Which is better for YOU?
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
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
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.
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
Slowly, roll the ball out in front of you
Keep legs open to release the hip joints
Hold 10 seconds
Complete 3 reps
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
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
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
EXERCISE = CREATIVITY
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
DO the MATH
80% wt loss is diet
20% is exercise
You can do it!
July 22, 2019
Why don't I want to 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 out....you are less likely to exercise.
C. If you don't have someone close to you that supports and cheers you on....you are less likely to stay with your exercise.
D. If you are under significant STRESS....you 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?
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
Low back pain
Sway back posture
Increased humping middle back
Definition: imbalance of muscles of your lower trunk and hips.
Hip flexors muscles
Lower back muscles
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
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?
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
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.
*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?
You can do this!
Do you have upper crossed syndrome?
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