Home›Newsletter›Issue 13
Remember Your Values
Sometimes the easiest choice isn't the healthiest one. Plus, a new exercise, a mindset shift, and exciting news from the clinic.
By Jianna Bustamante, DPTWhole Health Weekly
Happy Friday and Happy Newsletter Day!
For those of you who have been tirelessly wondering who is behind these newsletters, I figured it is time to formally share my identity.
Hello everyone, it is me, Jianna, your weekly newsletter guru! If you ever have any suggestions or feedback on the newsletter, please feel free to stop me in the gym or send me a text or email! I want this to be the best newsletter you look forward to every Friday 🙂
Lets get into it.
Weekly perspective
Remember Your Values
We live in a world where almost everything is designed to make life easier. Groceries get delivered. Entertainment is available instantly. Now even fast food may be moving toward subscription models.
Convenience isn't the problem. But when convenience starts driving our decisions instead of our values, that's when our health begins to drift.
The podcast wasn't really about McDonald's. It was about the environment we live in. Every day we're surrounded by choices that make it easier to eat foods that leave us feeling sluggish, inflamed, and unsatisfied.
The healthiest choice isn't always the easiest one, but it also doesn't have to be complicated.
Preparing a meal at home a few nights each week, choosing whole foods more often, or simply taking a minute to ask yourself, "Is this helping me feel my best?" can make a much bigger difference than chasing the next diet.
Our environment will always try to influence our decisions. The goal is to build habits that keep you in control of them.
Exercise of the week
Dumbbell Snatch
What is it?
The dumbbell chop is a rotational exercise that trains your core, shoulders, hips, and upper body to work together while improving strength and stability.
Why is it beneficial?
It helps develop rotational power, improves core control, and teaches your body to transfer force efficiently through your trunk. It's also great for improving movement patterns used in sports and everyday activities.
Who's it for?
Anyone looking to build a stronger core, improve rotational strength, or add more functional movement into their workouts.
How to perform it
- Hold one dumbbell with both hands.
- Start with the weight near the hip of the leg that is back
- Rotate through your torso as you bring the dumbbell diagonally up and across your body toward eye level
- Control the movement on the way back down
- Keep your core engaged and let your hips rotate naturally.
Pro Tip
The movement should come from your hips and torso, not just your arms. Move with control instead of rushing through the reps.
(Mental) Health Tip
I wanted to make sure I include a variety of health tips that cover all dimensions of wellness so here is a mental health tip for the week:
Welcome Feedback
Feedback isn't failure.
Whether it's at work, in the gym, or in healthcare, feedback is simply information that helps you improve.
The people who make the most progress aren't the ones who never make mistakes. They're the ones who stay curious, ask questions, and use feedback to get better.
This week, try looking at feedback as an opportunity instead of criticism. That small mindset shift can make a big difference.
This week in the clinic
Pelvic Health Center Slay
A huge thank you to everyone who joined us for our Pelvic Health Center Ribbon Cutting and Open House! It was incredible seeing so many people come out to celebrate this exciting new chapter with us.
We're also excited for our next event, The Pelvic Health Reset, a free interactive workshop designed to help people better understand pelvic health and the symptoms that often go overlooked.
One important thing we want everyone to know is this:
You do not need a formal diagnosis of pelvic floor dysfunction to benefit from pelvic health physical therapy.
If you're experiencing symptoms like pelvic pain, urinary leakage, urgency, constipation, discomfort during exercise, or other concerns that may be related to your pelvic floor, we're here to help.
Keep an eye out for registration details. We'd love to see you there.
Upcoming Events
- The Pelvic Health Reset Workshop
- Wednesday August 12, 5-7pm
- Location: Whole Health Solutions
- Stay tuned for more details!
Jianna mentioned this week's Different Life podcast episode. Want to hear it?
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