Hey Reader
As daylight savings time “falls back” this weekend, we’re set to gain an extra hour in the morning—but that means darker, earlier evenings. These shorter days can make it harder to find the motivation to move, but this season, I’m here to help you keep fitness and self-care a priority. All month, I’ll be sharing tips and strategies to make it easier to stick to your fitness goals, even when the colder, darker days tempt us to stay in. If you have any specific questions or topics you’d like to see covered, just reply and let me know—I love hearing from you!
Last weekend, we hosted a Couples Stretch and Mindfulness Workshop, and let me tell you, it was the relaxation I didn’t even know I needed! We started with light stretching, followed by a guided meditation that really let us settle in and release the stresses of the week. One highlight was our “brain dump” activity, which cleared away mental clutter so we could fully enjoy the moment. I can’t wait to bring you more events like this one. Stay tuned for December, where we’ll kick off our next workshop—designed to help you prioritize you as we move into 2025!
WHAT'S ON THE HORIZON?
This Month: "Ask a PT" free PT Movement Assessments Are Here!
If you’ve been feeling aches, tightness, or struggling with lingering soreness, now is the perfect time to get a head start on addressing any physical concerns. You do not need to be injured or recovering from a major health event to receive physical therapy services. This is why I’m excited to offer Free PT Movement Assessments one Saturday each month—an ideal opportunity to check in with your body and get expert guidance before small issues become bigger problems. Dress comfortably and feel free to email me if you would like more details. There will be limited slots available during these monthly assessments so book your time during the month that fits your schedule.
A Free PT Assessment is a 30-minute movement screen with me, a licensed physical therapist, where we’ll go over any questions you have about pain, soreness, or movement limitations. This isn’t a full physical therapy evaluation, but we’ll take a close look at your concerns, assess any movement or strength issues, and give you helpful insights and steps to support your recovery or fitness journey.
When Should You Schedule a Free PT Assessment?
Consider scheduling if:
- Daily activities cause discomfort – Are you feeling soreness from lifting, sitting, or repetitive movements? Address it now before it worsens.
- Pain persists after activity or injury – If you’re dealing with nagging pain that’s lasted over a week (from running, working out, or even lifting something heavy), let’s take a look.
- Seasonal aches or stiffness – The shift in weather often brings stiffness and back pain from inactivity. A quick screen can give you peace of mind and a plan for relief.
- You’re in training – Training for a 5K, 10K, or more? Just started a new workout program and feeling tight and sore? Or maybe you just want to prevent injury while increasing your performance? An assessment can reveal areas of weakness, provide advice on what to work on, and help you stay injury-free during your journey.
- You have a young athlete – Have a young athlete who might be experiencing pain or tightness but doesn’t want to miss out on playing their sport? This is a great opportunity to “ask a PT” what might be going on. We’ll assess how their body is adapting to their sport as they grow and provide you with a clear path to support them.
Wellness Tip of the Week: Dynamic Warm-Up for Injury Prevention
To help keep your body moving pain-free this season, try incorporating a quick warm-up before any strength training. A dynamic warm-up increases blood flow, loosens up tight muscles, and protects your joints, preparing your body for a safe, effective workout.
Here’s my go-to routine:
- Knee Hugs
- Inchworms
- Hip Circles
- Alternating Side Lunges
- Deep Squat with Rotation
- Hip Windshield Wipers
Spend just five minutes on this routine, and remember to stay hydrated throughout your workout!
Thank you for being part of Your Weekly Dose of Wellness! I am a physical therapist and fitness coach helping you transition from pain and stiffness to strength and mobility. I’m here to support you in staying active, strong, and feeling your best through the colder days ahead. Remember, you can reply to this email anytime with questions or feedback. Let’s make this month a time to prioritize movement and self-care together!
Warmly,
Natasha Bacheyie Taylor
