Happy Friday and Happy Newsletter Day!
Jianna here to bring you all the fun this past week we had at WHS.
My favorite parts of the week? The Summer House Reunion episode and NEW couch cushions!
Weekly perspective
Your Best Days are Ahead
One of the questions from this week's podcast was simple:
Why does it seem like so many people are dealing with aches, pains, and injuries all the time?
It's easy to blame age, but I think it's bigger than that.
Most of us move less, sit more, sleep less, and carry more stress than we realize. Over time, those small things add up. The body becomes less prepared for the demands we place on it.
The encouraging part is that many of the same habits that help prevent pain can also help improve it. Better sleep, regular movement, strength training, recovery, and meaningful relationships all play a role.
Pain is often a signal that something needs attention, not proof that your best days are behind you.
Exercise of the week
Single Leg Calf Raises
Who it is for:
Runners, walkers, athletes, and anyone looking to improve ankle strength, balance, and lower leg endurance.
Why it matters:
Strong calves help absorb force, improve balance, and play a major role in walking, running, jumping, and changing direction. They are often overlooked until an injury occurs.
Coaching cues:
Stand tall and keep your weight centered over your big toe. Rise as high as possible and lower slowly with control.
Common mistake:
Rushing through the movement or using momentum instead of fully controlling the lift and lowering phase.
Healthy tip of the week
Tip: All You Need is 10 Minutes
One of the simplest health habits you can build is taking a short walk after your evening meal.
A 10 minute walk can help support digestion, improve blood sugar regulation, and add movement to a part of the day when many of us would otherwise be sitting.
The best part is that it does not feel like exercise. It feels like a small break in your evening. Those small habits are often the ones that stick the longest.
This week in the clinic
Heavy Lifting!!!!
This week we completed athlete one rep max testing with many of our performance athletes.
Testing strength periodically is important because it gives us objective data instead of relying on guesswork. It helps athletes see progress, identify weaknesses, and make sure their training is moving them toward their goals. Just like measuring speed or vertical jump, strength should be assessed regularly so training decisions are based on facts, not assumptions.
One of the most rewarding parts was watching athletes realize they were stronger than they thought. Confidence is built when effort turns into measurable results, and testing provides a great opportunity to see that progress in real time.
Upcoming Events
- Pelvic Health Center Open House 7/15
- Location: Whole Health Solutions
Jianna mentioned this week's Different Life podcast episode. Want to hear it?
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