What’s in your green smoothie? 5 reasons drinking a green smoothie every day for breakfast can enhance your life!

In order to have our health, we need to ensure that we are taking the right steps to take care of our bodies. This includes, but is not limited to a healthy diet and an active lifestyle. A healthy diet is key to maintaining your wellbeing and it all starts with breakfast…or does it? You will hear from people that breakfast is the most important part of your day. And you will hear others say that it just leads to unhealthy eating habits and starts your day off with bad fuel. Well the latter can be true if you are fueling yourself with sugar filled cereals or carb loaded bengals. But what if we fueled ourselves with something that could help us through our day? What if we began the day with fuel so good for our bodies that it helped us focus, burn fat and give us the energy that we needed in order to have a productive day? I think everyone would sign up for that if you asked them. Have you ever heard of a green smoothie? I’m sure you have seen them, and some of you have probably even tried one before. At first glance some of them don’t look very appetizing. I know the first time I tried one I was skeptical. But if you give them a try they can do a lot for you as you begin your day. I have put together a list of 5 reasons that drinking a green smoothie every day for breakfast can help enhance your life.

What is a green smoothie? Well, the name comes from it’s color of course. And what makes up this color you might ask? The green color comes from the vegetables and fruits that are added to it. A simple green smoothie is made up of green leafy vegetables, nutrient rich fruits with a liquid base.

5 ways drinking a green smoothie in the morning can enhance your life

With the benefits of broccoli, spinach, kale and many other leafy greens, combined with fruits green smoothies in the morning can help in a variety of ways. Here a just a few…

Rejuvenates your body

Most of the ingredients that are included in green smoothies are loaded with a substance called chlorophyll. This has very powerful antioxidant properties. This, in turn, can prevent anemia, help treat insomnia, assist in dental problems and the best part is that it helps lower your risk of infections. Those cold and flu symptoms you see your friends and family members getting will be a recent memory!

Naturally promotes weight loss

Not only are you getting the antioxidants that you need for your overall health, you are also getting the vitamins and minerals in these fruits and veggies that will curb your hunger. Abel James “ The Fat Burning Man” is quoted saying that in order to burn fat you have to eat fat. If you start your day off with fat you are telling your body this is the first thing you should burn as fuel. Good fats include Avocados, Walnuts, nut and seed butters, olives, ground flax seed, coconut oils and grass fed butter. These are just a few of the fats you can include in your smoothie.

Increases your daily fruit and vegetable intake

We all seem to lead very busy lives these days and when we get that craving to grab a snack we tend to eat the unhealthy ones forgetting the importance of fruits and veggies. When you start your day with a green smoothie you are already ahead of the game with your fruits and veggies. It is suggested that you eat 3 cups of vegetables and 2 cups of fruit per day. Green smoothies are usually high in both of these and in turn you will not have to worry about getting all of those into your diet.

Improves Hydration

To keep your body hydrated you should drink half of your body weight in ounces per day! That’s a lot of water right? But, don’t you think that since your body is already made up of water it would crave it anyway? It does after you start to consistently do this. By adding a little more water to your smoothie in the morning it will help you reach that goal of ounces per day.

Improves digestion

Many individuals are affected by some sort of digestive disorder. Unhealthy and inactive lifestyles are just a few things that cause this. Green smoothies are filled with fiber, and in turn is a great substance to help improve digestion. Some individuals even say that this aides in relief of the symptoms caused by common digestive disorders.

I drink a green smoothie every day for breakfast. It’s quick and easy and I have come to not be able to live without it. Here is my simple recipe:

1 healthy handful of spinach

1 scoop of vanilla whey protein

A splash of cinnamon

A ¼ cup of frozen mixed berries

1 avocado

Add ice and 6 oz of water, could be more depending what you are using to blend it in. I use a magic bullet so the cups provided are filled to the brim. Blend till smooth and enjoy!

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Are you persistent?

Are you persistent with things you do throughout your life? Being persistent helps to keep yourself on track. It drives you to achieve your goals, and it gives you the ability to not take no for an answer. It’s proven that people that are persistent get what they want. If you are determined to get something done, most of the time you will achieve it. You have to be relentless in your actions. 2 weeks ago was no different for my son and I when we had gone archery hunting for the elusive buck!

I didn’t start hunting until about 10 years ago. Growing up I had uncles that were big into hunting, but my mom hated guns and would never allow me to go. I eventually stopped asking and moved on to other outdoor activities. About 10 years ago my father in law told me to buy my license and he would provide me with everything else. If I didn’t like it I would just be out the price of the license. So that’s what I did. I remember opening day of rifle season in PA. It was raining that morning and continued the entire day. We went out and only saw one doe the entire day, but for some reason I loved it! I enjoy being outdoors, but something about it really got me going. I hunted a few more times that season with my uncle and saw a few more doe, but never had a shot. The following year I decided to buy a compound bow and take up archery. A friend of mine helped get me started and tought me how to shoot. That season I saw so many deer it was amazing. I even shot at a few, but missed! It was very hard for me to accept the fact that I didn’t get a deer. It was unlike anything that I had done in the past. It was much more difficult to get gratification. After that season I practiced shooting a lot that summer into the fall. I shot from all different heights and even thought about standing on my roof a time or two. I was determined to get a deer the next season. And I did, my first doe! It wasn’t the biggest deer, but I was very proud of what I had accomplished! 3 years later I got my first buck and 2 more since then. It proved to me that being persistent with what you wanted will pay off in the end.

Last year I got my son his first mentorship hunting license. He had been out with me a hand full of times to sit, but this time he was able to shoot a crossbow. We saw deer last year, and even had a spike at about 60 yards. He just never came to a comfortable distance for him to shoot. That day my son got his first taste of Buck Fever! When he set up to look through the scope he was breathing so heavy and his knees were shaking. After the buck left and he sat down he asked me “Dad, why was I doing that?” I said that’s called buck fever and if that ever leaves you then you need to stop hunting. He just laughed and still couldn’t stop shaking. That was a great day that I will never forget.

Fast forward to this year and he was even more excited than before. He would get mad if I would sneak out in the morning and not take him. We practiced a bit more this year than last to try and get even better at shooting. 2 weeks ago it just felt like a great evening to hunt. The wind was right, the temps were comfortable and the woods were quiet. We sat for about 2 and a half hours and hadn’t seen anything. Right before dark a deer came from our right. I saw that it was a buck, and since he is 9 he can shoot any size. I whispered “it’s a buck buddy get ready!” He grabbed the crossbow and turned to his right. The buck came right out into the path at 25 yards and stopped dead. I said he’s broad side so shoot when your ready. No sooner did I say that and he pulled the trigger. It was like slow motion watching the lighted nock fly through the air and then you heard it hit, THUMP! The deer kicked and ran down the hill. He sat down breathing so heavy and said “Dad did I hit it, did I hit it?” I smiled and said yeah buddy you hit him! A fist pump in the air and a high five made my day! It was awesome seeing how he reacted to his hard work! I had a feeling he might have hit him a little far back and when we got down to get the arrow I was right. We decided to wait an hour and look. We had good blood but followed him for about 200 yards or so and lost blood. We decided to back out and come back the next morning…

He was up early ready to go and find his deer which was very nice to see. His friend also wanted to come and help so the 3 of us searched the woods for about an hour and a half. It didn’t look good and it had rained the night before. We decided that we were not going to give up though so we just kept on walking down a trail we thought he might have went. Sure enough about 150 yards from where we last saw blood a 4 point was laying on the side of the trail, and the fist pumps started! It was awesome!

It felt good showing my son that persistence pays off. He was dedicated to shoot better this year. He was determined to go out as many times as he could every chance he had. And we were both relentless in our quest to find this deer!

When you have injuries or you are in pain the last thing you want to do is just give up. You have to be persistent in your efforts to get well. Set goals and strive for them. Don’t take no for an answer. And if someone tells you no then you change your approach until you get what you want.

Things that motivate me to lead a healthy lifestyle

Embracing an active, healthy lifestyle can be much harder than the alternative. You need to have dedication, preparation, and most importantly motivation. You are much more likely to actually achieve something when you are motivated to do it.

What inspires most people to live a healthy lifestyle? Is it to be a great competitor? Is it to look good? Is it to feel better? I have been thinking about this over the past week or so and decided to come up with some of my motivating factors on why I try to lead a healthy lifestyle.

Family: This is always at the top of my list for everything in life! If I didn’t have my family I would have nothing! My family motivates me to want to live healthy. I want to set a good example for my kids as to why they should follow suit. I want to be able to do things that they want me to do. If I come home and they want me to jump in the trampoline I want to be able to do it. Or if they decide they want to take a walk, or even play basketball in the driveway I never want to tell them that I can’t. If my wife wants me to go for a run I want to be able to do it, even though she kicks my ass every time! These things are so important to me and when I think about not being healthy these are the things that put me back on track.  

Practice what you preach: I talk about fitness, health and fueling your body with the right things to my patients, in my social media posts and in my blogs all the time. What type of person would I be if I just talked about it? I want to practice what I am talking about to show that I too am doing what I suggest. It’s a struggle sometimes and it would be easier just to be lazy, but what would that be teaching people?  

Seeing someone else’s results: Seeing someone go from not being able to walk a mile and being able to run a 5k is one of the most motivating things to me. I see people on Facebook, in my clinic or even just friends that have decided to be healthy and start something new. When you see their results it makes you want to be better. It’s like a domino effect. You want to compete and get better at what you are doing right now. This always helps motivate me to stay on track and knock me out of my funk.  

Being able to stay active: The idea of being able to stay active is a huge motivator for me. I know that if I take care of myself I will be able to do everything that I want to do. I will never have to sit out and watch others enjoy. Just knowing this helps me focus and realize what I am doing is worth it.  

Fitness: This is always a motivator for me because who doesn’t like to see results? I love being able to see increases in my performance, in my waist line and on the scale. I also love to see my energy levels stay high because of a workout I did at 5:00 A.M. Even though it kills me to get up and go I always use results to get me out of bed and stop hitting the snooze.  

I know it can be tough to stay motivated to try and be healthy. It just seems so much easier to not have to try. But in my opinion just like with anything habit and routine always take over. If you get yourself in that mindset and have a continued routine to follow it makes it a lot easier to succeed. What are some of the things that keep you motivated to lead a healthy lifestyle? Leave them in the comments section below! Have a great week! 

Don’t be afraid to try new things


It’s easy to be the one to shy away from something new. Sure, when something is unfamiliar it can be intimidating and make you want to just say no. I used to be like that. If something made me uncomfortable I would just not do it. Until I realized that in order to experience things throughout life you have to try them. You can’t just do the same thing over and over again. I get so many patients in my clinic that have never picked up a weight in their life and it can be very intimidating to them. Especially when they are in the gym area and have to perform an exercise in front of people.

I try to make it to the gym at least 4 days a week. I enjoy working out because it relieves my stresses from the day. I also like the way it makes me feel after I’m done. But lately it’s been getting kind of boring. I found myself in that rut of doing the same sorts of exercises for different body parts. It can make you feel bored and unsatisfied. This is when I would tell someone to try something new. So I decided to take my own advice.

This past weekend I went to a continuing education course for work. The course was about ways to assess and treat the fitness athlete. The fitness athlete is also known as an athlete that does “Crossfit”. But the things learned in this course can be broken down to be used with just about any patient or even the highest of fitness athletes. I’ve always wanted to do Crossfit, but I always felt a little intimidated by it. So this course fit right in to my plan because here I could learn about it, how to do things properly to assess someone and use this to help program patients to get stronger.

The course was held at Recharge Ho-Co Crossfit in Elliot City, MD. What a fantastic facility. It made me wish I lived closer to this place. Institute of Clinical Excellence is the company that put on the course and I can’t say enough about it. From the time I walked in to the time I left I felt inspired. The energy from the instructors Ryan Smith and Mitch Babcock was infectious. Ryan is part owner of Recharge and Mitch runs his business out of a Crossfit box he trains at in Michigan. Both were so knowledgeable and had an amazing ability to break down each movement so that it was easily understandable. And the best part about it, they are both Physical Therapists! I knew it was going to be a great weekend.

By the middle of the first day I felt more comfortable with different Olympic lifts that in the past I just did because I was told to do them. I was never properly instructed on every detail of form like I was this past weekend. And if there was a break down in form what was I going to do in order to fix it. At the end of day one we all participated in a workout. I was excited and a bit hesitant like most people are when they try something new. But I didn’t need to convince myself because I knew this is what I wanted to experience. At the beginning I was thinking I can get used to this. By the middle of the workout I was thinking when the F$@% is this going to end? And by the end I was thinking thank god! I was excited about a few things. First, that the workout was finally over! Second, I was proud of myself for trying something new. And third, I can’t wait to do another one! It was just so much different than any other workout I had done. And it encompassed every part of my body. This is how it started. We did a dynamic warmup for about 5-10 minutes that consisted of bear crawl/squatting lunges, walk out to push up and walk up into a pike position, sideways squat lunges, high knees, butt kicks and maybe something else I’m drawing a blank. After that we set up the bars with 55 lb for women and 75 lb for men total including the bar. Now, this may not seem like much, but when you have to do as many thrusters as you can it kills your lungs and your body. We had a partner an one started on the rower and the other had to do thrusters. You had to row 250 meters while your partner did as many thrusters as they could until you reached that distance. Then you switched and did the same thing for them. On and off for 10 minutes. That was the longest 10 minutes EVER! But, when I was done I felt awesome! Well, not right away, but about 10 minutes later it was great!

Day 2 consisted of more technique on pull-ups, kipping pull-ups, clean and snatches. All great exercises that involve the entire body if done correctly. Each movement was broken down and encouraged to do to practice correctly. If there was a breakdown things were incorporated into the movement in order to cue the athlete to do it correctly. If things were still not clicking, then another activity was done to break down the movement. This was key to understand what exactly was hindering the movement and what can be done to fix it. There was no day 2 workout, but I did enough snatches and cleans to last me for a while. I know because for the next 2 days I felt it everywhere! What a great feeling too!

I left that day inspired! Not only to be able to take back the knowledge to my clinic and incorporate it with my patients. But this course opened up my eyes to an entire new way to look at things! It made me want to be able to master what I learned and use that to drive my treatments. I would have never learned any of this if I hadn’t tried something new. This is what I always encourage my patients to do in order to challenge themselves. You never know what you might learn.

Thank you again Ryan Smith and Mitch Babcock for being great instructors and coaches! You have both inspired me to be more. Not only with my workouts, but with my patients! And in my opinion, when you can do that for someone you are on the track to greatness! Thank you Recharge Ho-Co Crossfit for hosting the class you have an awesome facility! And finally Institute of Clinical Excellence, you have some great content and instructors! From what I hear all courses you put on are class act!

A little bit about me

Many people including patients ask me what got me into this field? Why I chose physical therapy over something else in the healthcare field? And the most frequently asked question…do you like what you do? I can’t even count how many times someone has asked me one or all of these questions, but my answers never change, especially the last one.

Ever since I can remember I knew I wanted to do something in the healthcare field. I didn’t always know that physical therapy would be my calling. When I was younger I always said I wanted to deliver babies. If anyone asked me that is what I was going to do. It wasn’t until later when I found out exactly what had to be done when I decided that just wasn’t for me! That didn’t switch my focus because I wanted to be a helper. I wanted to be someone that could make a difference in someone’s life. Now, there are many ways to do that outside of healthcare, but the body just always fascinated me.

I can still remember in high school I wanted to take an anatomy and physiology class. I was a B/C student. I even had gotten a D in a few classes. I wasn’t a bad student, I just never really applied myself unless it was in something I enjoyed to learn about. You could tell in my grades, math and science were always my strong suit. History and language arts not so much. I will never forget when I signed up for the anatomy class and the teacher who was going to be in the class called me to her class room during a study hall. She asked me why I signed up for the class. I explained to her that I wanted to learn more about the body and I planned on being in the healthcare field at some point and this would help me get started. She looked at me with a very serious look and said, you know this is an advanced class to take right? Looking at your grades I’m not sure this would fit you. She said I take my position here serious and try to make sure that I have the right students. So you know what I did? I said yes I know that this is an advanced class and my grades don’t reflect the type of student that I can be. My grade will show you how serious I am when I’m done with this class. She agreed to allow me to take the class even though she was hesitant. Well, needless to say I got an “A” in the class and proved her wrong! I knew I would do well because I enjoyed what I was learning. This started my obsession of the human body and after this one class I realized that health care was going to be my route.

I played baseball and basketball in high school and eventually played baseball in college. Before applying to schools for college I decided that I wanted to go into Athletic Training. I loved sports and this seemed like the right fit for me. I knew I didn’t want to go far, but I didn’t want to commute either. I had applied to 5 colleges and got accepted to 4 of them. Waynesburg University was at the top of my list. They had a great AT program, it was only about an hour and 15 minutes away and I was going to play baseball there. So I decided to accept my acceptance and move to Green County PA. This is also where I met my wife who is really responsible for my grades in college. If it wasn’t for her studying with me, I would have never made it through some of those classes I had to take!

I started baseball about 2 weeks after school started and it was great! It took up a lot of my free time, but I didn’t mind because I loved to play. The other part of my time was spent in class as well as trying to get hours in the clinic for AT. It turned out that in order to start doing anything with athletes you needed a minimum of 2,000 hours in the clinic observing! I thought wow! How am I going to find time for this? Well, after a long time thinking about what I wanted to do I made the decision to change my major. I know what you are thinking. You changed your major because you didn’t want to do the observation hours? I thought you wanted to do something in the health care field? Well, you have to realize that I was 18 at the time. My number 1 priority besides baseball was socializing and of course partying. Baseball took up most of my time, class took up the other and I wanted to have fun. Something had to give. So I switched to Biology (pre-physical therapy). This was kind of like a pre-med degree and gave me avenues to go to.

My freshman year anatomy teacher was Dr. Giles! He was an awesome teacher! He made things fun and easy to learn. And since I loved anatomy he made the class that much better. But Dr. Giles was not only an anatomy teacher…he was also a Chiropractor. I thought, this might be my calling. It just seemed like a good idea. He had great stories of how he made patients well and how he helped so many people. It got me thinking. Over the next few years I thought about what I wanted to do after college. I knew I was going to go on to grad school it was just a matter of where. In my second to last semester I had to do 200 observation hours in a health care facility. It could have been anywhere. They gave me a list to choose from. The list included chiropractic, medical doctor, surgical center, dentist and then physical therapy. At this point I had been tossing up chiropractic and physical therapy. I just was not sure about the differences. So I decided to go to a PT clinic. I had had PT in the past on 2 different occasions for my knee and my elbow. From what I remember about it I really enjoyed it and it helped get me back to playing baseball of course!

During my time at the clinic I met so many different people who had so many different injuries and pains. Some worse than others. I loved the fact that patients would come in with problems and leave able to do the things that they couldn’t before. Physical therapy was able to get patients back to doing what they loved. I wanted to do that! I wanted to be a helper, a healer and a person that people came to to get them well. Needless to say, after my 200 hours, which took me about 4 months to get, I was dead set on physical therapy school. I started applying right away. I had 3 choices for where I wanted to go. Chatham University was my first choice, Pitt was my second and Slippery Rock was my last. I remember where I was when I found out I got accepted. I was in Cocoa Beach Flordia on spring training for baseball. I called home daily to talk to my parents and my mom had said I got a letter from Chatham. I told her open it. She opened it and read that I had been accepted to Chatham University’s Physical Therapy program! And you can say the rest is history!

Here I am today 12 plus years in the field and I love being a helper, a healer and most importantly a person someone can come to to get them well! There is nothing like seeing someone come into the clinic miserable, visibly in pain, unable to do the things they love and on crutches. And months later seeing them smile because they are running, walking, playing with their kids and doing everything they love to do because of something that you were able to do for them! So to answer the question of do I like what I do? The answer will always be yes!

Do I need a prescription for physical therapy?


For the longest time, to come to physical therapy you had to get a prescription. First you had to make an appointment with your PCP and take time out of your day. They would take a look at you and say I think you should go see a physical therapist. They would write you a prescription and send you on your way. Nowadays, there is something called direct access for physical therapy. Patients can come right off the street without seeing a physician and get physical therapy treatment. So does this mean that you no longer have to see a physician to be able to come to physical therapy? Well it kind of depends.  

The short answer to if you need a prescription is no. Direct access is meant for just that, to not have to worry about seeing a physician to get permission to come to physical therapy. Now, what will decide that is your insurance. Some insurance companies still require you to get a prescription, Medicare being one of them. My best advice to people that are wondering if their insurance accepts direct access is to call the number on the back of their card and ask. If patients do call in we can check for them, but it is much easier for them to call on their own.

How does direct access help the patient? For one, it takes an extra visit to the PCP away. This means they can just come straight to the PT and not worry about seeing an extra health care provider. Another way direct access helps is that it cuts costs for the insurance companies. Unnecessary visits are avoided and this in turn makes them happy. Direct access also saves patients time. Again taking away another visit can be the difference in an entire afternoon or evening for some patients. Busy schedules require efficiency and direct access does just that. And finally, it eliminates barriers to entry. If a patient wants PT, there should not be anything that stands in their way of getting it. This, in turn, opens of and enables people to seek this service without having restriction.

So the next time you get injured call your physical therapist so that they can properly evaluate you and get you on the right path to better health!

When can I get rid of my knee brace after surgery?


There are a number of different braces given out after surgery for your knee. Most of the time it’s for support of the joint due to weakness. Braces can be cumbersome and bulky and very hard to deal with. The first question I usually get from patients with a brace is when can I get rid of this thing? I understand, your already in pain due to surgery and now you have to lug this thing around with you everywhere you go.

Each surgery to your knee is different and depending what was done will determine when you get out of the brace. A few different surgeries that I see commonly are ACL repair and patellar fracture. Other injuries that require a brace are quadriceps tendon rupture and femoral fractures. All of these surgeries end up with a common problem…atrophy. Atrophy is the wasting away of a muscle and in turn it becomes weaker and does not work as efficient as it once did. Your quadriceps muscles are what help support your knee from collapsing when walking, and when they are not working properly is when the brace is needed. The brace is usually locked at first to take up the slack of any weakness.

So what causes atrophy to happen? When you have surgery on your knee it becomes inflamed. That inflammation works it’s way into the quad and causes it to shut down. When the muscle stops working it starts to atrophy. Have you ever heard the saying “ if you don’t use it you lose it”? Well this statement holds true, especially after surgery. Another reason atrophy occurs is after surgery the last thing you want to do is move your knee or even put weight into it. When you are not working the muscle like it is used to, you start to atrophy. It’s the same move it or lose it atmosphere.

What do we do in the clinic to determine when you can stop wearing the brace? We want to make sure that you have proper strength in your quad muscle to support your knee when you walk. One way we determine this is to have you perform a quad set. You are instructed to keep your leg straight and push the back of your knee down into the table or the bed. We look at if your quad muscle is firing properly and moving your knee cap as it’s activated. We then ask you to perform a SLR. This is done by laying on your back and doing a quad set. Then while keeping your leg straight, lift it up off of the table. If you can keep the leg straight without the knee bending in the air you are ready to be out of the brace.

So the next time you are wondering when that pesky brace can be thrown out ask your physical therapist. The more you do your home exercises the faster you will be able to get rid of it.

Why is form so important with exercise?

I have people ask me this question a lot especially if I am correcting them as they do a specific exercise. Why do I have to do it this way? This way is harder for me to do it. It’s easier if I do it this way. These are just some of the things my patients say during their time with me. Now I’m all for doing something a certain way if it is easier and more efficient. But when it comes to exercise there is some form that we all must follow. So why is it so important that we follow proper form while doing exercise? And what can happen if we don’t?

Injury prevention: this is the number one reason why form during exercise is important. If you continue to do an exercise incorrectly, you run the risk of injury. In my world of physical therapy most people that come to see me are already injured or have some form of pain. The last thing we want to do is cause another problem.

Efficiency: with proper form comes efficiency. We all want to be efficient with things because this makes things work more smoothly, it saves time and helps to not overwork yourself. Being efficient with exercise allows our body to adjust quicker and avoid fatigue. This, in turn, will prevent injury as we talked about above.

Accessory muscle use: if proper form is not used this can cause you to use accessory muscles. These muscles are the ones that start to kick in if the other is either too weak or your form is not correct. The best example I can give is when someone is doing a bicep curl with a barbell. If the weight is too heavy or their biceps are just weaker they start to rock their back and extend back and forth. This causes them to start using muscles in their back and increases risk of injury. My advice is always quality reps increased weight. It’s better to do 20 quality reps with a lighter weight than 10 reps of heavy weight with poor form.

Increased joint mobility: form plays a role in mobility of our joints. Deep squats for instance, are a great example. Deep squats are an excellent exercise to get more mobility in your hips, knees and ankles. If the goal is to increase the mobility in those joints then this exercise is for you. But if we decide to just do squats to 90 degrees of knee flexion this could cause a decrease in the mobility of the hips because they are not going through that entire range of motion. Now mini squats and squats to 90 are great for strengthening but if you want increased mobility this will cause those structures to tighten and not allow for full mobility. In turn, causing you limitation and sometimes pain.

As I tell all of my patients. I am not interested in how much weight that you can do or how many reps. I just want you to have proper form while doing your program.

Is there a fountain of youth?


If you look all over the news especially on ESPN there is no way you are missing all the hype behind Tom Brady the quarterback of the New England Patriots. Now, let me preface that I am a huge Pittsburgh Steelers fan and it pains me to even talk about him. But it is really amazing what he has done for the length of time that he has done it. How has he been this good for so long? How is he getting ready for his 17th season in the NFL and 16th as a starter? Brady is 40 today August 3rd and in football years that is an eternity! The average NFL career is between 3-6 years depending on position and ability of play. Brady has broken records, won 5 Super Bowls, is a two-time NFL MVP and has the most wins as an NFL quarterback EVER! So how does he do it? How has he been able to keep up with all of these other younger more versatile quarterbacks? And how does it seem that he just has a knack to win the big game?

To be an NFL player you have to be special! You don’t just luckily get drafted and you don’t just get a starting job because you made the team. You have to work and work hard if you want to be successful in the league. There are many players that have gone past their years as a football player trying to get that one last season before leaving the game that they have loved to play for so long. Payton Manning comes to my mind right away. Even though he won a Super Bowl to end his career he was a shell of himself that year. His defense carried him most of the way and he did what he needed to do to win, even if it wasn’t pretty. Tom Brady has evolved as the exact opposite only getting better and more focused with age.

Let’s start with his diet and how he decides to fuel his body. It is no secret that he eats vegan most of the year. Now I’m not saying this is the option for ultimate health because there is no way that I could go without meat. But this is his secret to success. Diet plays a huge rule in your health and weight control. I have posted in older blog about the 80/20 rule that most should follow. 80% diet and 20% exercise. There is no need to kill yourself at the gym 6 days a week if you are not eating the right things to fuel your body. Next, his workout regimen is very strict requiring him to wake up very early each day because of his busy schedule as an NFL player. His workouts along with him being very conscious of his health play a huge rule in how he is able to keep going. He is a very focused individual and it shows through all that he does.

If you want to get serious about your health and the way that you feel I suggest you take a look at what this man has been able to accomplish. Tom Brady is an extreme case, but he is a perfect example of what hard work and dedication to your body and health can get you. Is 40 really the new 25? If so, Patriots fans would seem to think he might have at least 10 years left in the league! We all wonder how much longer he will be in the league for. The short answer, as long as his body will let him be. Truth is there is no telling how much longer he will play. He’s like the damn energizer bunny! All that I know is as a Steelers fan his retirement can’t come soon enough!

Who doesn’t like a walk off?!?!

As long as I can remember I have always loved the Pittsburgh Pirates. I grew up in the 80’s and 90’s with the Killer B’s, Bonds, Bonilla, Bream and Bell! That was a great era of baseball to be a part of! The pirates were so competitive and seemed like they made the playoffs just about every year! Once free agency really took it’s tool on the Pirates they seemed to have nothing left but a farm system for the rest of the major leagues. Every year it seemed obvious, if a player started to do well it was certain they were getting traded by mid season. And every year that was the case. 20 years of losing was upon us! Do you even understand how long that is to suffer from losing? It hurts to even think about it. Even though it was rough I continued to watch my team get pummeled every year. I may have lost hope for about a year until they brought up Cutch! That was a great time because you knew he was something special! Even after they brought him up the losing continued up until 2012.

The Pirates actually had a great shot that year! They started out slow as usual, but at one point in the season they were 16 games over .500 with 7 walk off wins! They hadn’t had a winning season in 19 years and we were that far over! We were all going to win that year! And then the wheels fell off. They had a total collapse the last month and a half of the season and ended up in forth place in the N.L. Central with a record of 79-83 4 games under .500. Another losing season in the books!

2013 was a different story. They added some pieces that were going to prove to be key! Francisco Liriano and Russell Martin were added to help and boy did they ever. Again the pirates had 9 walk off wins that year! Liriano went 16-8 revitalizing his career and Martin ended up with 15 home runs! The key home run being in the wild card game when he belted a 2 run HR over the left field wall off of Johnny Cueto! It was still by far the best game I have ever seen. I was in my living room jumping up and down screaming! 20 years of losing can do that to a fan let alone a town! It was awesome! They lost in the divisional series against the Cardinals but it was still a great season. Their record was 94-68.

2014 started off just as strong in and out of first place of the division all year with the Cardinals. They ended up with with a record of 88-74 and made the wild card game for a second consecutive year. They had 10 walk off wins that year! They ended up losing to the Giants that day, but it was still a great season. Winning baseball was back in Pittsburgh!

2015 was even better then the year before. This time the national league central was stacked and between the Pirates, Cardinals and Cubs it was a battle all year. The pirates had 11 walk off wins that year and ended up with a record of 98-64! And they didn’t win the division! They made the wild card game for the 3rd consecutive year and lost to the Cubs. It was a very promising year!

2016 was very disappointing. They had just came off of a 98 win season and just didn’t look good. A lot of blown opportunities and they finished the season with only 4 walk off wins and a record of 78-83, another losing season! I personally was very upset and frustrated about it. How can you have a 98 win season and lose that many games the following year? Do walk off wins play a part in momentum?

As most of you know I help coach my sons travel baseball team. This past year has been a blast and I have enjoyed being a part of every moment. This year alone they have had 4 walk off wins that I can think of. One of them was just the other night in the sectional little league tournament. My son came up and hit a single into right center to win the game. It was great to be a part of! The next day those kids carried that momentum into another win and a birth into the championship! Last night we came in and totally dominated! A 12-5 win and a birth into the PA state little league championship! I am a big believer in momentum and feel that the experience these kids have will give them a huge advantage.

When I talk to my patients in my office about their success and failure I try and relate it to the walk off hit to win the game. If you have a great day or week or month of physical therapy you need to celebrate it! You need to use that as fire to build upon. Mindset alone can change what you believe and how you think. If your down it will show in your effort. If you use it to your advantage nothing can stop you!

So far this year the pirates are 48-48, 3 games out of first. They have had 7 walk off wins so far this year. One of them coming two nights ago. The momentum is starting to show because they have won 11 out of their last 13 games. Hopefully the walk off will hold true as to what type of season they will end up having.