Plan to Feel Great - Changing mindset, improving health and losing weight

Plan to feel great

Plan to Feel Great!

Today we’re talking about a topic that doesn’t feel all that mellow yellow: the experience of peeing when you don’t want to be peeing. It’s called urinary incontinence (UI), and it affects A LOT more people than you might guess!

Though this topic is a little taboo, we’re going to have some fun with it, and by the end, you’re going to know what to do about it for yourself or your loved ones.

UI occurs when you suddenly get a strong urge to pee and you just can’t get to the toilet quickly enough. It’s caused by your bladder sending you the “urge” signal and failing to be controlled by your pelvic floor muscles.

In this episode, I’ll share pro tips on what to do in these scenarios and how to train your muscles, so that you can remain happy and splash-free!

Remember that 90s pop song where the woman sang, "I've got the power!"? She's right. She does, and you do, too!

There may be many things in life that we don’t have control over, but there is quite a lot that we DO, especially when it comes to your health. When you take responsibility for creating changes that are within your power, you move from the passenger seat to the driver’s seat. And then you're free to put the pedal to the metal!

Recognizing and wielding your power can seem like a daunting task, but it's essential if you want to get closer to goals like living pain-free, losing weight, or sticking to your healthy-eating goals. Tune into this week's episode for a few easy tips on how to do it!

Raise your hand if you know you drink the proper amount of water each day!

How much is the proper amount, you ask? Roughly 0.5 oz to 1 oz of water per pound of body weight per day. (Do you still have your hand raised? Good!)

This amount may seem like a lot, but it’s what our bodies need to perform optimally. Dehydration occurs when you use/lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions.

Episode 31 of my podcast is all about how water can make you feel (and look!) your absolute best, so fill up a water bottle and press play on this week's episode!

Sometimes it seems like our BAD habits occur so easily and effortlessly, don’t they? Why aren’t we as compelled to eat broccoli as we are to eat cupcakes?!  But there is a way to get ourselves to participate in healthy habits without even thinking about it… and that is to make them automatic.  I work with my clients a lot on their habits, because it’s one of the best ways to improve your mental and physical health; changing the little things that you do on a daily basis can help you lose or maintain your weight, live pain-free, have healthy relationships, and so much more.  I have one trick that is majorly effective in helping you incorporate good habits into your life; check it out in this week's episode! 

Arthritis is swelling and tenderness in your joints. Osteoarthritis, one of the most common types which more than 27 million Americans suffer from, causes a breakdown in your cartilage - the hard, slippery tissue that covers the ends of bones where they form a joint.

When cartilage is good, it cushions the ends of the bones and allows nearly frictionless joint motion. But when cartilage is damaged, it can result in bone grinding directly on bone, which causes pain and restricted movement. Ouch!

I help clients with this ailment frequently, and one thing I’ve noticed is that many patients have a doom and gloom attitude (as well as a lot of misconceptions) about arthritis. 

Well, here's some news: arthritis is no longer your grandma's joint pain! 

The medical community has come a long way regarding the treatment and prognosis of arthritis, so the idea that it is a condition that you can't help, that it's just going to get worse, and you'll be sitting around knitting sweaters for the rest of your life or popping pills everyday is DATED.

This episode is all about giving you hope! We talk about factors that might put you at risk for osteoarthritis (such as family history, weight, and previous injury) and what you can do about them, as well as what to do if you’ve already got it. Remember: physical therapy should be your FIRST line of defense against osteoarthritis!

Which statement sounds more believable: "I am trying to improve my back pain," or "I am reducing my back pain by doing deep core strengthening and back extensions every day for 10 minutes at 7:30 am and 7:30 pm"?

The difference between these two statements is specificity. Being specific gives you direction, helps you stay on track, and helps you to know when you're getting closer to your goal!

So if you are trying to create a plan to reach a goal, resist the temptation to be vague with your goals. For instance, if you’re trying to "eat healthier", how will you know when you’ve succeeded? With a goal that vague, did you succeed because you ate one apple, or did you succeed because you did meal planning? It’s imperative to be specific, so that you can create DAILY habits that push you toward your goal. 

Consider changing just one thing at a time. The salad challenge that my Facebook group participated in was specific: "I will eat a salad every day Monday through Friday for lunch." And we smashed through that goal!

So as you see, the more specific we get, the easier we attain our goals. Learn more about it in this week's episode! 

When you go to the movie theater, is it a given that you buy popcorn? What about on your morning commute: do you pass a doughnut shop and pop in for a coffee and a few glazed holes?

How often do you pause to think about whether you really, actually want these things, or whether you’re indulging in them simply because they are there? 

Hey, there’s no shaming going on here! Rather, I want you to become more aware of the *cues* in your life. 

As a doctor of physical therapy, I use verbal and physical cues all the time and I’m always impressed by how powerful they are! So many things can be cues -- places, objects, and even  people -- that it’s important to take a step back and recognize what they are and the effect they can have, especially when they trigger cravings.

But it’s important to evolve to the point where we identify the subtle cues that we follow without considering whether we actually want what is being offered. This episode takes a look at this topic, and could very well help you unhook from a few cues in your life! If you have a cue that you’re stuck on and want some help, join my free Facebook group https://www.facebook.com/groups/plantofeelgreat/; it’s the perfect place to speak up, and I’d love to help you.

Sleep and health, pain and weight loss are intricately connected. Sleeping well and feeling rested are essential!