I want to talk about a tactic that has worked wonders for me for races (and I don’t take credit for it, I was inspired by Serena Williams, Deena Kastor, Roger Federer and author Nir Eyal.) It’s visualizing obstacles that may come your way in running, or really any life task.   I think a mix up in the term “visualization” is the assumption that it means “manifestation” which is often a mystical kind of practice that is construed as thinking about something until it happens. Bu

A common thread I’ve heard this winter is a lack of motivation for running, working out, and just generally pursuing goals. It could be winter blues, but honestly this type of feeling can strike any time of year.   This is completely normal. It’s a sign you may be close to burnout, and you need a mental break. It’s normal to not always feel like you’re in tip top shape. It IS normal to feel like every workout you’ve had for the past 2 weeks was a 4/10. If you’re feeling this

Usually when I see a client for the first time, I’ll have them try out an exercise and they’ll typically stop at 10 reps.   This is because we’re all conditioned to think 3 sets of 10 is what we should do when we work out. While 10 is a pretty number (I personally like 11 better, though!) other rep ranges are just as (or more!) effective at getting the results you’re after.  If you’ve ever trained for a race using a training plan or a coach, you may have heard them say “go at

I wanted to share some of my favorite running facts of all time. I use these facts when I program rehabilitation for my injured runners. These are facts that were surprising to me when I first learned them, and I keep them as clinical pearls in my back pocket as I treat runners. Please remember that none of my emails are meant as a stand-in for medical advice, and as you’ll see in the following paragraphs, it really depends on your unique situation as to which of these facts

Plantar heel pain(PHP), previously known as plantar fasciitis or fasciopathy, was rebranded to plantar heel pain because the “itis” makes it seem like a short-lived inflammatory reaction - and, unfortunately, PHP is not short-lived in many cases :( It can take a while (up to a year!!) to heal this condition, so don’t get down on yourself if you’ve been dealing with it for a while! The PF’s Anatomy Fascia is connective tissue - it’s a type of material with collagen that’s stro

“What should I do to avoid getting bulky in the gym?” This is an oft-heard question as a non-traditional physical therapist who encourages weights over bands. I wanted to write this newsletter especially for my ladies!!! We’ll go over: The principles of what it takes to build muscle. How extremely difficult it is to build muscle for most ladies. The benefits of strength training beyond aesthetics. Most importantly, the message that all physical activity is better than a seden

Patient holding little pink dumbbells. It's a tale as old as time (unfortunately. ) You go to physical therapy for months, and you feel...

I’m a firm believer that we can have it all - we can feel good, look good, be kind to others, give back to society, find our purpose,...

If you’re anything like me, you’ve found yourself in the middle of a run with a victim’s mindset in tow. I used to have a barrage of...