EXERCISE ESSENTIALS
Try these exercises to get you moving... PIRIFORMIS STRETCH - MODIFIED While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Hold for 10 seconds and repeat 6 times on both sides
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DOUBLE KNEE TO CHEST Lying on your back. Pull both knees to your chest. Hold for 10 sec- onds and feel the stretch. Repeat 6 times.
Keeps Body Flexible
Relieves Tight Hips
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
HEALTHY RECIPE PATIENT SUCCESS SPOTLIGHT STAYING MOTIVATED TO EAT HEALTHY
1. Set small, measurable goals that will help you get to your overall large goal.
2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone.
3. Crowd processed junk food out of your diet by adding in nutritious whole foods.
4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edmamae, etc.) 5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy.
7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats, and smart carbs each week is super helpful for staying on track.
6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work.
https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/
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