There are three main concepts we’re looking at in regards to nutrition:
Weight gain and weight loss are 100% determined by the amount of calories you take in versus the amount of calories you expend. 2000 calories of table sugar will cause the same change in weight as 2000 calories of broccoli or beef. This is basic physics, and is indisputable. However, calories out is not a set amount - multiple factors including exercise, daily activity, hormonal changes, and even the actual food you eat influences the amount of calories you burn every day.
The calories in versus calories out concept makes weight changes simple, but not necessarily easy. The first step is determining the average amount of calories you burn in a day. There are online calculators that will estimate your Total Daily Energy Expenditure, or TDEE based on body weight and activity level. These are estimates only...
Author: Dr. Meg Henderson, PT
What is Low Pressure Fitness?
If I took a survey of which exercises would best strengthen the core, I would probably get very similar answers. The top three I can think of off the top of my head are: crunches, planks, and hollow holds.
What if I told you NONE of these exercises actually help to improve the function of your core? The definition of the word core is “the most central, innermost, or essential part of something”. So why are we strengthening our “core” with exercises that target more superficial muscles?
As you can see in the picture above, your core is actually a complex system made up of 4 muscle groups: the pelvic floor, transverse abdominis, multifidi, and diaphragm. This system is responsible for posture, circulation, respiration, maintaining continence (so that we don’t leak!), support for our internal organs (prevention of pelvic organ prolapse or hernia), sexual function,...
AUTHOR: Laura A. Sapper, ATC, SCAT
Dear Soccer players!
We all love the game. We love soccer, the World Cup, and all the excitement surrounding the sport. Players are getting faster, stronger, and more competitive each year. Unfortunately we are seeing more and more injuries especially in our female athletes. We may not be able to prevent all injuries, but we can significantly reduce the risk of injury! This is what Made 2 Move is all about. We love rehab and getting athletes back and better than ever from an injury, but keeping athletes on the field while injury-free while becoming stronger, faster and more agile is our ultimate goal!. We’ve compiled all the latest research for you and now we know the 3 most powerful tools to help reduce our risk of injury.
1- Dynamic Stretching and warm-ups
2- Strength training
3- Limiting overall training volume
Today, we want to dig into the first tool – Dynamic Stretching and Warm-ups!
AUTHOR: Dr. Meg Henderson, PT
Fourth trimester – you say? What?! I thought pregnancy was only 3 trimesters!
You are correct, but us mamas need to start thinking of that precious time with a newborn as a part of our pregnancies…at least the healing part! The “fourth trimester” is a big-time buzz word right now, and it encompasses the first 3 months of your sweet little one’s life. [Cue elevator music] It’s a time for mamas to connect with their littlest ones, develop that bond, snuggle, rest, sleep, and allow others to take care of you.
That’s not how it really is… “I have other kids to take care of, no family in town, my husband travels, I live in an apartment…” LIFE does not stop when we have a baby!
Keep in mind, though, how that precious tiny baby was born in to this world. No matter what your birth story is, our bodies need time to heal from the “injury” that is...
I was born in the mountains of Colorado and grew up roaming the wilderness and attempting to play a number of sports. I made my way through several years of baseball, soccer, and karate early on, but a love for superheroes gave me the overwhelming lifelong desire to be strong. I would faithfully wear my Superman pajamas every night through grade school in the hopes, that if I didn’t miss a night, I would wake up one morning with superhuman strength.
I started lifting weights when I was 14 years old and was enrolled in the weight training elective at my high school. I spent a solid 4 years doing only bench press and curls because chest and biceps were the most important muscles, although I did have one amazing deadlift experience my junior year. I ran cross country and was a sprinter in track all 4 years of high school. I had no idea what I wanted to do with my life other than somehow make a positive difference in the world, but when 9/11 happened during my sophomore year,...
Injury is one of the hazards of participating in sports or any physical activity. If you are unfortunate enough to have an injury that requires immobilization, you may be able to boost the healing process with proper nutrition.
Being adequately fueled and avoiding any nutrient deficiencies is the most important consideration, but, as an athlete, avoiding a calorie surplus is also important. The best way to accomplish this balance is by eating high-quality foods at a calorie level that has been adjusted for the decrease in physical activity. Increased protein intake has been shown to aid in healing injuries requiring immobilization, but evidence is lacking to show benefit in muscle tissue injuries that do not. Supplements of amino acids or any other nutrient are only necessary if there is a nutrient deficiency.
A sample day for an average male athlete who has decreased his activity due to an...
Author: Meg Henderson
Why Made 2 Move?
Let me start by introducing myself for those who don’t know me already! My name is Meg Henderson and I am a Doctor of Physical Therapy who specializes in orthopedics and women’s health, specifically pre- and postnatal women. I have practiced in several outpatient clinics working with a wide variety of patients. Even while in PT school, the one thing that I always loved about physical therapy was the connection that I formed with my patients. Everyone who comes through the door for their first visit has a story. Maybe their story has been told before and no one listened. Perhaps they have anxieties about what they have heard about physical therapy and how it stands for “pain” and “torture”. Maybe they’ve been through trauma or haven’t been able to work due to their injury. Whatever it is, my first job is to listen to their story to better understand why they are in my office in the first...
Very few people make their living as a professional athlete. More often than not, they exercise to maintain a healthy weight. The main difference between nutrition for performance and nutrition for weight loss is that nutrition for performance is more focused on timing and nutrient ratios, while nutrition for weight loss is more focused on caloric intake and portion control. It is important in both situations to eat as healthy as possible MOST of the time. Of course, an occasional treat is okay, but the more often treats sneak in, the less likely you are to meet your performance or weight loss goals.
Nutrition for optimal athletic performance hinges on the right ratios of carbohydrates, fat and protein, in addition to the proper timing of intake. Recommendations vary significantly depending on the sport, which is why it is critical to get personalized advice from a...
Author: Meg Henderson
If I told you that it was possible to prepare your body for pregnancy, would you believe me? What about if that preparation was possible through exercise, aka “Pre-hab”? (Obviously, nutrition, adequate rest, managing stress, etc. is also important, however that is not my scope of practice!)
It’s not hard to do a quick search on the internet for pregnancy and exercise and find a bazillion and one exercises that you “absolutely must-do” before conception that will “help you get pregnant”. For a lot of mamas and soon-to-be mamas, it helps to have a “Why”.
I’m sure there are women out there, like me, who have rattled off excuses of why they can’t or haven’t started a regular exercise program. Maybe you’ve never exercised before, and feel unsure of where to start. You may be working a full-time job, or maybe even 2 jobs, and just can’t find the time to fit it in. Battling an...
The vast majority of people who exercise do so to be healthy and to reach, or maintain, a healthy weight. Some athletes are competitive at a local or regional level, and a few make their living as professional athletes. Nutrition should be individualized for each person, based on their goals. There are some differences in the nutrition recommendations for those who are looking to lose weight versus those who are looking to improve performance, but the overarching theme is to eat “clean”.
Eating “clean” basically means eating healthy, nutritious, minimally processed foods MOST of the time. It doesn’t mean you can’t ever have a slice of pizza, a chocolate bar or a beer, but if you want to be successful with your goals, those treats should be infrequent. Many professionals use the word “moderation”, but then fail to define that word. One person’s...