Heroes Journey PhysioFitness

Join us in this episode, where we explore the lifelong journey of sustaining weight loss for life. We dive into the emotional connection to food, stress management, setting realistic expectations, and the Framework for Nutrition and Fasting by Dr. Peter Attia.Discover practical strategies to break free from yo-yo dieting, cultivate a healthier mindset, and commit to lifelong weight management. We discuss the importance of stress management and how it relates to your emotional connection to food and your weight loss journey. Set realistic expectations and embrace gradual progress for long-term success.Whether you're starting a weight loss journey or aiming to maintain a healthy lifestyle, this episode offers inspiration, empowerment, and actionable steps to sustain weight loss throughout your life.Mentioned on the show:Framework for nutrition and fasting#3 - Why Mindset Matters#20 - How to manage stress#22 - 10 Things We Wish We Knew When Starting Our Health and Fitness JourneyFollow us on Instagram: https://www.instagram.com/heroesjourneypf

In today’s episode, we dive into the ten things we wish we had known when we first embarked on our health and fitness journey. Whether you're just starting or looking to enhance your current regimen, this podcast episode is your guide to success.Join us as we share our personal experiences, hard-earned wisdom, and practical advice to help you make the most of your health and fitness endeavors right from the beginning. In this episode, we'll cover the following ten crucial lessons that will set you on the right path:(10) It is a journey, not a destination(9) You are not going to look like a bodybuilder(8) Lifting will help you in your sport(7) You can lose weight without cardio(6) Weight loss diets are primarily about calorie deficits, not foods(5) Protein is the foundation for muscle building(4) Technique matters for compound lifts(3) Prioritize compound lifts(2) Progressive overload(1) Consistency is the most important thingFollow us on Instagram: https://www.instagram.com/heroesjourneypf

Join us in this episode as we explore the world of physical therapy models. Our special guest, Dr. Matt Rutledge, shares his expertise in examining the pros and cons of cash-based and insurance-based approaches. Additionally, we take a closer look at CrossFit, discussing how to get started and the unique factors to consider. Gain valuable insights to make an informed decision about the best model for your physical therapy needs. Tune in for expert guidance and discover your perfect fit in the realm of physical therapy and CrossFit!Mentioned on the show:EVO Performance Therapy: https://linktr.ee/evolutionperformanceandrehabFollow us on Instagram: https://www.instagram.com/heroesjourneypf

Join us in this insightful episode as we dive into the world of stress management. In today's fast-paced world, stress has become an all-too-familiar presence, impacting our mental and physical well-being. But fear not, as we explore the art of stress management and provide practical tips to help you navigate life's challenges with ease. We discuss the telltale signs of stress, guide you through creating your own personalized toolkit, and share our ten favorite ways to effectively manage stress. From relaxation techniques to mindfulness practices, we offer a diverse range of strategies that can empower you to regain balance and find inner calm. Tune in to discover the secrets of stress management and embark on a journey towards a healthier, more harmonious life.Our ten recommendations:Connecting with PeopleRegular ExercisingBeing still / meditation / prayerJournalingDiaphragmatic BreathingListening to MusicReframing your perspectiveCreating simplicity in your lifePrioritize your sleepBeing outside/being in natureBonus tip: sometimes tools aren’t enough and that can be a sign to reach out for professional support.Follow us on Instagram: https://www.instagram.com/heroesjourneypf

Join us for an enlightening interview with Dr. Rachel Neill, a certified pelvic floor physical therapist. In this episode, Dr. Neill shares her expertise, shedding light on a subject often shrouded in silence. Discover the significance of pelvic floor physical therapy, learn how to prevent pain and dysfunction, and gain insights into distinguishing between common and abnormal conditions. Unveil the staggering statistics surrounding pelvic floor health and embark on a journey of understanding and destigmatization. Dr. Neill also provides valuable tips and recommendations for maintaining optimal pelvic floor health, empowering you to take control of your well-being. Tune in to this conversation to gain invaluable information and practical strategies for a healthy pelvic floor.Mentioned on the show:Dr. Dara Reardon: PFPT (@the.vagina.whisperer) on InstagramMamasteFitHeal at Home Moms (Instagram and courses)Yoga with AdrieneFit4mom - Look for a local partnership near you: www.fit4mom.comPelvic Guru, find a provider near you: www.pelvicguru.comConstipation Resources: John Hopkins basic guidelinesBowel regularity: Regularity RecipeFollow us on Instagram: https://www.instagram.com/heroesjourneypf

Myth-conceptions Series.Join us in this captivating episode as we debunk the age-old saying, "Don't lift more than 10 pounds" after surgery or injury. With a blend of research and clinical expertise, we illuminate the truth behind this common misconception. In our quest for knowledge, we dive into the intricacies of tissue healing, kinesiophobia, and pain catastrophizing to unravel the impact of weight restrictions on both surgical and nonsurgical individuals. Explore the psychological aspects of viewing the body as fragile or resilient and uncover the potential risks associated with these perspectives. Discover whether this long-standing advice holds true or if it's time to challenge the status quo.Mentioned on the show:#7 - Peace, Love, & ThunderTissue healing time-line chartFollow us on Instagram: https://www.instagram.com/heroesjourneypf

Myth-conceptions Series.Join us as we find the truth behind the widely debated question, "Do carbs make people fat?" Navigating through a sea of misconceptions, we embark on a journey backed by research and clinical experience to shed light on this controversial topic. Dive into the depths of nutrition as we explore the intricacies of BMI, body fat percentage, and the impact of obesity on overall health. Gain valuable insights on making informed choices regarding carbohydrates and discover how to incorporate them into your diet in a healthy and balanced manner. Tune in to discover the science behind the relationship between carbs and weight gain, and stay tuned till the end for three practical tips to enhance your fat loss journey.Follow us on Instagram: https://www.instagram.com/heroesjourneypf

Welcome to our podcast episode "The 100 Push-up Challenge Recap," where Dr. Cam and Anibal discuss the physical and mental benefits of challenging yourself to do 100 push-ups every day for 30 days.Push-ups are a classic exercise that target multiple muscle groups, including the chest, shoulders, triceps, and core. They are a great way to build strength, improve posture, and increase endurance. But can you do 100 for 30 days?In this episode, we share our personal experiences with the 100 push-up challenge, including the initial struggles and eventual triumphs.But it's not just about the physical challenge; we also delve into the mental benefits of pushing yourself to achieve a difficult goal. From building confidence and resilience to developing discipline and focus, the 100 push-up challenge can have a profound impact on your mindset and overall well-being.Whether you're a fitness enthusiast or someone looking to challenge yourself, this episode is for you. Join us as we explore the ins and outs of the 100 push-up challenge and inspire you to push beyond your limits.Follow us on Instagram: https://www.instagram.com/heroesjourneypf

Myth-conceptions Series.Join us on an intriguing exploration of stretching as we debunk common misconceptions. In this episode, we uncover the truth behind the question, "Is stretching necessary?" Prepare for a thought-provoking discussion on muscle tension, the impact of the nervous system, and the difference between muscle tightness and contracture. Through a combination of research and clinical experience, we provide valuable insights into optimal warm-up methods and various stretching techniques.Follow us on Instagram: https://www.instagram.com/heroesjourneypf

Myth-conceptions Series.​​Join us in this episode as we unravel the truth behind the squat! Prepare to have your perspective challenged as we dive deep into the research and tap into clinical expertise to debunk common misconceptions. Brace yourself for the burning question: "Is squatting bad for your knees or back?" Will the squat prove to be a heavenly gift, delivering functional strength like never before? Or will it reveal itself as a devilish tormentor, lurking in the shadows of your workout routine? Get ready to uncover the secrets of proper squat progressions and explore exciting variations that will leave your muscles trembling. And let's not forget the notorious act of skipping leg day—discover why it's time to embrace the power of the squat and transform your fitness journey.Follow us on Instagram: https://www.instagram.com/heroesjourneypf