Origin Rehab Physical Therapy, Health, And Wellness

The Basics of Macros – A Recap of Our Workshop

It’s RECAP day…if you missed the Nutrition Workshop with Guest Speaker Heather Wilson (owner of AGT Wellness) last week or knew you wouldn’t be able to join live, we are bringing you the inside scoop (and a chance to grab access to the REPLAY link).

Benefits of Counting Macros
Counting macros can help determine your body composition. It’s a more individualized way to meet your specific goals. Think of it this way: we count calories to change our weight, we count macros to change our body composition.

Counting macros can improve awareness of portion sizes, improve the nutrition density in the food you eat, and improve awareness of your habits (like snacking, mindless eating or emotional eating).

What percent of Carbs, Protein and Fat should you have in your diet? How do you calculate your daily intake needs for each macro based on your goals?
These are excellent questions that Heather tackles head-on. In general terms, the recommended ratio is 45-65% Carbs, 10-35% Proteins, and 25-30% Fats. It’s important to have each of these macro nutrients in your daily nutrition plan because they each play an important role in your health. Excluding one, commonly carbs, can lead to an imbalance and nutritional deficit. The majority of our carbs should come from whole, unprocessed foods like fruits and vegetables rather than items that contain processed simple sugars (like gummy worms, my favorite).

Enjoy the foods you love while making better decisions about your health.
Counting macros is not just about placing limits. It’s about improving our relationship with the food that fuels our bodies. This often includes the process our bodies use to self-repair through physical therapy. We discussed practical tips and common measures to enjoy the foods we love and not feel hungry or like we’re on the diet roller coaster.

Take the next step to dive deeper into Macros and learn how to practically start using this valuable information this week by getting the replay link.

WHY is Origin Rehabilitation, best known for our AMAZING physical therapy services, offering Free Nutrition Workshops?

We’ve been helping our community reduce pain and improve their health for years. We plan to continue to bring you speakers who are experts in their field and who can help you improve your health and ability to enjoy doing the things you love to do with the people you love.

Well… since we’ve made it our mission to help our community to be the healthiest it can be and since knowledge and understanding is the foundation to making changes, putting a small, no cost “class” together seemed like a GREAT way to fulfill our commitment.

We want to see you take your health to the next level, whether it’s through Mint Hill Physical Therapy office (7900 Matthews Mint Hill Rd, Suite 107E, Mint Hill, NC 28227) or our home health physical therapy service, Wellness, Dry Needling, Titleist Performance Institute Golf Assessments, Training Programs, or connecting you with experts and valuable resources in our community, we are here for it! Check out our website to learn more about Origin Rehab and what we’re doing in the community at www.origin-rehab.com.

Nutrition that Makes a Difference

At Origin Rehab we’ve been helping people improve their health for years and will continue to bring you speakers who are experts in their field who can help you improve your health and ability to enjoy doing the things you love to do.

Today we want to introduce you to our friend and Guest Speaker for our May 18th Nutrition workshop: Heather Wilson. Grab a cup of coffee and join us as we get to know more about Heather and the components needed to change lifestyle habits to achieve your goals.

Katrina: Welcome Heather! Can you start by sharing a little about your background and what you do?

Heather: Yes, I am the owner of AGT Wellness. I’m a Licensed Clinical Social Worker (LCSW), Working Against Gravity (WAG) Certified Nutrition Coach, and a National Academy of Sports Medicine (NASM) Certified Personal Trainer. I’m also a NASM Corrective Exercise Specialist, have completed the Pain Free Performance Specialist Certification (PPSC) and am a CrossFit Level 1 (CF-L1) coach. I think it’s safe to say that education and continued professional development is important to me!

I believe that the way we eat, move, and think are the keys to living a happy, fulfilled life. The changes I’ve seen in my own life through support of others has fueled my passion to help those who face challenges when it comes to nutrition, exercise, and mindset. The struggle is definitely real and becoming the best version of ourselves is a continual process. AGT Wellness offers Nutrition Coaching, Personal Training, and Life Coaching to help individuals transform from where they are today to where they want to be in their health, fitness, and happiness.

I offer nutrition coaching services designed for individuals who are tired of yo-yo dieting and want to make changes that are sustainable and fit into their lifestyle. Coaches create individualized nutrition plans that help people meet their goals

Katrina: What do you love about what you do?

Heather: I love connecting with people, helping them figure out what works for them when it comes to how to achieve their goals, and seeing the ways they change as we work together. The sense of fulfillment that comes from being a part of someone’s journey to better themselves is something that I can’t really describe but it lets me know that I’m doing what I was meant to in my career.

Katrina: WHY does it help to see someone who deals with nutrition, exercise and emotions versus just seeing a personal trainer?

Heather: I firmly believe that focusing on all three components – how someone thinks, eats, and exercises – is the best way to help someone develop the habits that are necessary to become the person they want to be.

I think of the saying I’ve often heard coaches say to players: “get your head in the game.” Coaches recognize that what the player is thinking about is influencing their performance during practice or games. The same thing applies when it comes to developing and maintaining a healthy lifestyle. The way we think influences how we act, which influences the progress we make towards our goals. Mindset matters and is a big component when it comes to changing our habits, which is essential when it comes to making changes in our lives. Bringing mindset components into a health improvement plan helps people recognize how the things they think may be causing them to get in their own way when it comes to achieving their goals. Learning to challenge and change any self-defeating beliefs is a skill that improves someone’s chances of achieving their goals. Recognizing and talking about the emotions behind why we do what we do makes it easier to plan to do something differently the next time we’re in a similar situation.

Also, nutrition is a significant factor when it comes to achieving goals to lose weight or improve muscle tone. Working with a nutrition coach, in addition to personal training, allows for a more comprehensive plan to be developed when it comes to someone’s nutrition. It allows for dedicated time to specifically help someone learn healthy habits when it comes to nutrition and to talk through any challenges they may be having with their nutrition plan.

Katrina: Who would benefit from coming to the nutrition workshop?

Heather:

Someone who’s heard the term “macros” but isn’t sure what it means

Someone who isn’t sure what foods are considered proteins, fats, or carbs

Someone wondering healthy ways to add more protein, carbs, or fat to their diets

Heather & her family at Yellowstone: Husband Josh, son Justin, and daughter Ella

Tips for Avoiding Back Pain While Driving This Season

There’s something about driving, isn’t there? The long roads, the beautiful landscapes, great music on the stereo, and back pain. Wait, what? Back pain? Yes, that’s right. While we all love taking long road trips with loved ones, or indulging in the much-needed down-time on our drive to the take out, driving can take an unanticipated physical toll. On that note, the festive season is upon us and it’s my guess that the gas tank is full and you’ve already packed your elf costume for a visit to grandma’s, right? Well, in that case, you best keep reading. I’m here to tell you all about why you get back pain when driving and what you can do to avoid it. Let’s jump straight in!

Maybe you’re wondering why you never really thought about driving as back pain being related. And that’s ok! It may not seem immediately obvious – in fact, it’s often the last place people think to look. Ironically, though, it’s probably the first culprit to turn to. Here’s why:

Poor Posture

Sitting in a car seat can be tough on your back at the best of times, but being stuck in that position for long durations of time, or for many days consecutively, can wreak absolute havoc on your back muscles and spine. Not only is your mobility and general movement restricted, but your neck, shoulders, back, and hips, are forced into a largely unnatural position. The result? Pain… and at times, a lot of it.

Lack of Movement

As mentioned above, car rides restrict movement. I’m sure you’ve experienced the frustration of not being able to stretch your legs or arms as you’d like to, right? Well, it goes even deeper than that. Your muscles stay unnaturally still during long journeys, thereby causing them to spasm or, over long periods of time, become very inflexible. All of this can result in back pain, more spasms, and ultimately, a vicious cycle.

Not Stretching Ahead of the Drive

I don’t think you realized how important this is, did you? If you don’t stretch your muscles before you drive, the consequences can be far reaching: stiffness and pain at the end of the road, but looking further ahead, prolonged back issues if you’re not careful. Many, many people could avoid back pain if they just stretched prior to driving.

To be honest, the list can be exhaustive when it comes to back pain and driving, and really, the key to avoiding injury and discomfort is to prepare ahead of time. Nope, I don’t mean grabbing a Starbucks before hitting the highway, though that would be nice. I’m talking about making sure that the environment and your body are both ready for the journey ahead. Let’s see how you can do that…

Stretching Ahead of Time

You knew I was going to say this, didn’t you? Stretching ahead of your journey remains the single most important thing you can do to stave of back pain during and after your drive. Make sure you run through all the major muscles in your back, legs, shoulders, and neck – don’t skip through the stretches to avoid traffic! Give yourself enough time to really ease into the stretches – lengthen your muscles and prepare yourself for the relatively cramped car seat.

Take the Time to Adjust Your SeatEven If Youre Switching Drivers Along the Way

Do you remember your driving test? Remember how meticulously you checked your mirrors, your seat, your seatbelt, and your neck rest? Well, why do anything differently when it comes to back pain? You have to make sure that your seat is adjusted properly: don’t lean too far forward or back, and make sure your feet are able to reach the pedals comfortably. If you drive an automatic vehicle, ensure that you aren’t crammed up against the dashboard, but are well within reach of the break. Make sure you are able to stretch your arms out ahead of you without straining, and give yourself enough lee-way to stretch your neck: check all mirrors accordingly. There is nothing more uncomfortable than having to drive scrunched up and being restricted.

And What About the Steering Wheel?

You didn’t think I would forget about the most important part of your posture-alignment did you? The steering wheel takes first prize when it comes to reducing back pain! Always take the time to adjust it in such a way that your back remains supported and you do not strain forward. Some cars may do this automatically, but if not, make sure you understand how to adjust the height and length of the steering wheel.

Work on Your Posture

It’s very easy to slip into a ‘sofa’ pose as your cruise down the road listening to the Beetles, but it is incredibly important to remain aware of your posture at all times. If you feel yourself slumping or leaning too far back into the seat, take a minute to re-adjust your posture. Your back will certainly thank you for it when you reach your destination!

Take Regular Breaks

If you needed an excuse to stop over for a coffee and a snack, then I’m happy to give you one. Taking regular breaks during longer journeys is essential when it comes to avoiding back pain. Once you park, make sure to get out of the car, stretch, rehydrate, and re-center your focus. Ensure that you’re aware of your posture and, if you’re in pain, make the necessary adjustments to your seat and mirrors.

Cruise Control

If your car is equipped with cruise control, then you’re quite lucky! Cruise control enables you to take a break from one single seating position in order to shift into another. Be sure, though, that whichever position you choose is supportive of your back and ensures that your posture remains correct.

Here’s the thing… as much as we crave grandma’s homemade apple pies, long distance or continual driving can end our festive season before it even starts. Back pain related to driving is very much a present you don’t want to open. So, why not contact a professional, hands-on physical therapist to help you prevent it? Yes, that’s right, physical therapists can help you avoid back pain by showing you how to correct your posture, adjust your seats, and stretch properly. And not only that, physical therapy will help you eradicate back pain if you’re already suffering from it! By treating the root cause of the problem, physical therapy will help you maintain a pain free life while simultaneously equipping you with the tools to carry on your healthy journey at home!

So, really, the road to a pain free back is much shorter than you think. Don’t let long distance driving put a damper on your festive season – give us a call to find out we can get you back on the road safely and securely.

3 Causes of Hip-Pain Unrelated to Injuries

We’ve all been there… our hands clutching at our thighs in the hope of relieving hip-stress as we get up or sit down; a grimace on our faces as we try to grapple with what we think are signs of aging while easing into the bath; a frown as we get out of the car, straining to carry the weight in our legs, not our hips. Hip pain: most of us have experienced it, and if you’re reading this, you’re probably still suffering from its tell-tail discomfort. And yet, for most of you reading this, your pain isn’t related to any sort of injury you can think of – it just arrived and has decided to stay. The good news is, though its origins are unknown, hip-pain can be treated and alleviated. In this post, we’re looking at some of the reasons you might be suffering from hip discomfort – and better still – some of the ways in which you can become pain free, right now.

I know what you’re thinking – you haven’t fallen, tumbled, or tripped recently. In fact, you tend to take fairly good care of your hips in so far as you know how. And that’s great! The truth is, though, for the majority of us, joint health is something we don’t really consider in our daily activities. In other words, when it comes to our hips, we often don’t realize that small irregularities in our postures, habits, and routines, can affect the health of our hip joints in the long run. That having been said, take a look at some of the most common reasons you’re experiencing inexplicable pain in your hip area:


1. Sitting All Day

It’s possible you’ve already considered the fact that a largely sedentary lifestyle might be contributing to your hip pain – if so, you’re on the right track. Sitting for numerous hours a day will eventually lead to stiff, tight muscles, the presence of which will result in pain. Your hip joints are incredibly important when it comes to mobility – not moving or stretching them throughout the day will cause a decreased ability to move with comfort, hence the pulling, stabbing, or dull ache your feel when you leave for home or get out of bed in the mornings.


2. No Exercise

Your muscles and joints need to be lubricated, stretched, and strengthened in order for them to maintain their flexibility and functionality. And the best way to do this is… yes… you guessed it: exercise. Excluding exercise from your daily routine is a sure-fire way to end up experiencing hip-pain. If you don’t use your muscles often, they weaken and lose their ability to add structural support to your joints; in this way, then, weakening hip muscles can lead to damage in the hip joint, thereby causing and aggravating hip-pain.


3. Repeated Exercise Routines

Though exercise is a great way to keep your hip-joint healthy, the continual repetition of one single exercise, stretch, or routine can actually cause breakdown within the muscle, thereby aggravating hip-pain instead of alleviating it. Constantly focusing on one single type of activity places continuous pressure on one group of muscles, and so places stress on them while weakening those around them: this is the point at which injury, and thus the possibility of serious damage, may occur.


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If you’re doing one, two, or even all of the above, don’t fear – your hip-pain can be dealt with. Fortunately, there are ways in which you can tackle and alleviate your pain. Take a look:


1. Stretch

Doing stretches which target your hip area can be very helpful in loosening and lengthening tight, stiff muscles which may be causing you discomfort. Find the time to hit the mat and stretch out your hip muscles, even if it means getting up 10 minutes earlier.


2. Varied Exercise

Having realized that a sedentary lifestyle is causing you discomfort, it’s time to begin making some changes. Start by incorporating some exercises in the office: get up every 15 – 20 minutes, and walk for 2 minutes every 30 minutes. In addition, try adding some extra activities to your daily routine. Why not try walking for 30 minutes a day, or cycling along the promenade or in the park? Getting those muscles moving is essential for your recovery and pain-free life. Remember, though, vary your routine as you go along.


3. Physical Therapy

Physical therapy is by far the fastest and safest way to get rid of your hip pain, right now. If you’ve never considered physical therapy, or have misunderstood the benefits of this therapy, it’s time to reconsider. With the help of a hands-on, qualified, and dedicated physical therapist, you’ll not only be rid of your hip-pain once-and-for-all, but you’ll finally be given the information you’re looking for, thereby gaining peace of mind in the process. Unlike other forms of treatment which offer temporary, often harmful solutions for your pain, physical therapy tackles the root cause of the problem safely and non-invasively, thereby giving you permanent relief from your hip discomfort. In addition, a hands-on physical therapist is able to offer you tailor-made exercises and stretches to suit your needs, thus allowing you to maintain a pain free life and finally gain access to the lifestyle you dream of. Period.


Hip-pain doesn’t need to be a precursor to a life of immobility: it can be overcome and you can gain access to the active, mobile, healthy lifestyle you dream of. By following the above tips, and by contacting a professional, hands-on physical therapist today, you’ll be saying goodbye to your surprising discomfort in no time. Don’t waste even a moment more puzzling over the cause; find the answers you’re searching for – and take the actions needed – right now. For more information about how we can help you overcome your hip-pain, why not contact one of our dedicated, friendly physical therapists today. We look forward to helping and guiding you on your journey to health!