Happy Friday and Happy Newsletter Day!
Oh boy do I have news for YOU! If you saw me around the clinic this week, you could probably tell I was a little antsy. I had a slight inkling that my boyfriend, Matt, was going to propose, but everyone around me kept throwing me off!
Well let me tell you, HE PROPOSED! I said yes 🙂 please ask to see my ring because I want to show it to the world.
Now lets get back to our newsletter, shall we? If you scroll all the way to the bottom you'll get a nice surprise.
Weekly perspective
Commit to Long Term Consistency
Growth rarely happens when life feels comfortable.
It's easy to assume that confidence comes before trying something new. In reality, confidence usually comes after we've been willing to struggle through being a beginner.
Whether you're starting an exercise program, recovering from an injury, training for your first race, or simply building healthier habits, there will be moments where you feel awkward, frustrated, or like you're making little progress.
That's normal.
The podcast highlights several lessons that come from embracing difficult things: approaching challenges with a beginner's mindset, recognizing patterns, staying calm under pressure, learning from failure, and committing to long term consistency. None of these are exclusive to jiu jitsu. They show up in fitness, rehabilitation, work, relationships, and everyday life.
This week, instead of asking yourself whether something feels hard, ask yourself:
"Could this challenge become the thing that helps me grow?"
Often, the answer is yes.
Exercise of the week
Shoulder Lateral Raise
What it is:
It is a strengthening exercise that targets the middle portion of your shoulder (the lateral deltoid). It helps build shoulder stability and strength while supporting healthy movement overhead.
Why it's beneficial:
Strong shoulders are important for everyday activities like reaching into cabinets, lifting groceries, carrying luggage, and participating in recreational activities. When performed with good form, they're an excellent exercise for maintaining healthy shoulders.
Who it's for:
Anyone looking to improve shoulder strength, whether you're recovering from an injury, beginning a strength program, or simply looking to maintain healthy shoulders for everyday life.
How to perform it:
- Stand tall with a dumbbell in each hand at your sides.
- Keep a slight bend in your elbows and engage your core.
- Raise your arms out to the sides until they reach about shoulder height.
- Pause briefly at the top while keeping your shoulders relaxed.
- Slowly lower the weights back to the starting position with control.
- Perform 2 to 3 sets of 10 to 15 repetitions using a weight that allows you to maintain good form throughout each rep.
Pro Tip: Choose a lighter weight than you think you need. Quality movement and control will always be more beneficial than swinging heavier weights.
Healthy tip of the week
Do the Difficult Task
Pick one difficult task you've been putting off and do it first.
We naturally avoid things that feel uncomfortable, but those are often the things that move us forward the most.
This week:
- Schedule the appointment you've been delaying.
- Take the first walk if you've been saying you'll "start Monday."
- Try the exercise you've been avoiding.
- Have the conversation you've been putting off.
Action creates confidence, not the other way around.
This week in the clinic
"That's not my job."
One of the things we're most proud of at Whole Health Solutions has nothing to do with exercise.
With many of our team members taking well deserved vacations this week, you've probably noticed everyone pitching in a little extra. Whether it's cleaning equipment, helping answer phones, setting up treatment spaces, or jumping into tasks that aren't technically part of someone's job description, nobody hesitates to help.
That's because we don't believe in the phrase, "That's not my job."
We believe in supporting each other and doing what's best for our clients and our team.
It speaks to something that's incredibly important to our culture: we hire the person, not just the role. Skills can be taught, but kindness, humility, initiative, and a willingness to help others are what build a great team.
We hope that same spirit is something you feel every time you walk through our doors.
Have a wonderful Fourth of July weekend, and thank you for being part of the Whole Health Solutions community.
Pictured below is me and Matty, very smiley because we are getting married! Super big shout out to my amazing coworkers who dealt with me yap SO much about wanting this to happen, you are all the best.
Upcoming Events
- Pelvic Health Center Open House
- Date & Time: Wednesday July 15th at 5pm
- Location: Whole Health Solutions
Jianna mentioned this week's Different Life podcast episode. Want to hear it?
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