Do you play sports or know someone active? Here is some education on the ACL and how to prevent damage from occurring.....
http://osrptsports.blogspot.com/2013/01/acl-injury-prevention.html
Thursday, January 17, 2013
Happy Almost Weekend
Hey! Its almost the weekend!
I truly hope your week has been going well. That you are making positive changes (even if they are small) and still working hard toward seeing progress in our challenge.
Here is a great read on the MOG, check it out!
http://osrptfitness.blogspot.com/2013/01/the-mog-in-news.html
How is your weekend going to be? Are you going to stay strong to see results, or cave in and make not so great decisions? Try to start to form some habits to keep these good decisions up the rest of the month.
I truly hope your week has been going well. That you are making positive changes (even if they are small) and still working hard toward seeing progress in our challenge.
Here is a great read on the MOG, check it out!
http://osrptfitness.blogspot.com/2013/01/the-mog-in-news.html
How is your weekend going to be? Are you going to stay strong to see results, or cave in and make not so great decisions? Try to start to form some habits to keep these good decisions up the rest of the month.
How am I going to stay on track this weekend:
-Plan ahead, have a general idea of what my day will consist of and pre-eat, or bring healthier options
-Drink water, I am going to still get 100oz per day
-Workout, I feel better and make better choices when I have a great workout
-Stay active, its very easy to be lazy when its cold and dreary, try to plan activities that make you move
I know I have a busy weekend that will pose lots of temptations but I will stay with it and feel better come Monday knowing I made good choices!
Wednesday, January 16, 2013
How is week 2?
How is your week 2 going? Have you been continuing to make good choices or are you slipping off and giving in to temptation?
My last few days have been a lot of fun and a little more relaxing than my last few weeks. I was able to escape to the south for some sunshine and visiting with family. It was also a great opportunity to take a break from everything going on and sleep!
I feel I made fairly good choices. We ate a lot of proteins, fruits and vegetables. I didn't have a specific workout unless you count running through an airport with luggage and a car seat one. We did stay busy though with the warm weather.
I don't want to discuss Saturday and the loss of the Broncos, it still hurts too bad!
It was nice to get back to normal today after a long day of delays and hanging out in an airport all day yesterday. I started my day off with some eggs and ostrich jerky then a big chicken salad, and finally gluten and dairy free tacos for dinner! I drank a lot of water and hope to get back to working out tomorrow.
Thursday Plan:
-Protein Shake
-Apple, peanut butter
-Salad bar, I still need to go grocery shopping
-ostrich jerky and maybe peppers if I am still hungry
-lemon pepper fish and asparagus
-big strength workout!
-a lot more water
Enjoy your Wednesday night and keep making good choices! Final weigh ins are just about a month away!
Here are a couple pictures from our trip!
My last few days have been a lot of fun and a little more relaxing than my last few weeks. I was able to escape to the south for some sunshine and visiting with family. It was also a great opportunity to take a break from everything going on and sleep!
I feel I made fairly good choices. We ate a lot of proteins, fruits and vegetables. I didn't have a specific workout unless you count running through an airport with luggage and a car seat one. We did stay busy though with the warm weather.
I don't want to discuss Saturday and the loss of the Broncos, it still hurts too bad!
It was nice to get back to normal today after a long day of delays and hanging out in an airport all day yesterday. I started my day off with some eggs and ostrich jerky then a big chicken salad, and finally gluten and dairy free tacos for dinner! I drank a lot of water and hope to get back to working out tomorrow.
Thursday Plan:
-Protein Shake
-Apple, peanut butter
-Salad bar, I still need to go grocery shopping
-ostrich jerky and maybe peppers if I am still hungry
-lemon pepper fish and asparagus
-big strength workout!
-a lot more water
Enjoy your Wednesday night and keep making good choices! Final weigh ins are just about a month away!
Here are a couple pictures from our trip!
look at that great running form
soccer with my gramps
Addi wanted to eat the bread that was for the ducks
on the plane!
Thursday, January 10, 2013
Week 1
How is your week 1 going? I hope it's going well, your not too crabby and that maybe your starting to feel better.
I will be out of town for the next couple of days but plan to stay on track with my food, get workouts in and still enjoy my trip. Even though I will be out feel free to send me successes, struggles and ideas you have for the group. There are almost 50 of us!
I apologize for not getting to all your body fats yet but I promise I will get to them next week and then send them out to you.
Have a great weekend, plan ahead and focus on where you want to be in a month. Know it will take longer than a week to get there and that all these small steps will turn in to one giant leap, eventually.
Have a great weekend, plan ahead and focus on where you want to be in a month. Know it will take longer than a week to get there and that all these small steps will turn in to one giant leap, eventually.
Something to think about this weekend!
Stephanie Winters, ATR, CPT
OSR Physical Therapy
Chanhassen / Eden Prairie
952.873.7400
Monday, January 7, 2013
My day 1
How was your day 1? Mine was great! I had yummy food, a great workout and took a ton of measurements. Nothing like pinching people all day to motivate you to kick some butt!
My Day 1
-Protein powder and water
-apple and pistachios
-salad bar at Kowalskis
-pickle and lunch meat wraps
-workout of strength and some basketball
-baked buffalo chicken strips, celery, quinoa
-lots of water and even more tonight as I watch Notre Dame try to beat Bama.
Keep working towards where you want to be. When you make choices and decisions ask yourself "Is this helping me get to where I want to be"? Decisions can help you or hurt you, try to pick the things that help you!
My Day 1
-Protein powder and water
-apple and pistachios
-salad bar at Kowalskis
-pickle and lunch meat wraps
-workout of strength and some basketball
-baked buffalo chicken strips, celery, quinoa
-lots of water and even more tonight as I watch Notre Dame try to beat Bama.
A view of my salad for lunch, lots of protein!
My fuel for day 1, and its not over yet.
A picture from one of our participants dinner, his advice for the challenge is TABASCO SAUCE
Feel free to send me your food ideas, pictures and tips. It will only help us all succeed. Right now we are over 40 participants and its still growing every day! I am ready for more measurements Tuesday.
If you want to watch even my little Addison try to workout, check out her favorite sport!
Keep working towards where you want to be. When you make choices and decisions ask yourself "Is this helping me get to where I want to be"? Decisions can help you or hurt you, try to pick the things that help you!
Welcome to Day 1
If we have not met for measurements please let me know a time this week that works for you!
stephanie.winters@osrpt.com or 952-873-7400
As a reminder here are our recommendations:
As a reminder follow our social media streams for even more help:
www.stephaniewinters.blogspot.com
www.osrpt.blogspot.com
www.facebook.com/stephaniewinters30
www.facebook.com/osrptep
www.twitter.com/osrptmn
Please pass this on to friends, family and co-workers! It will be easier to be successful with more help. Any questions, tips or ideas you have please let me know, I am here to help!
Stephanie Winters, ATR, CPT
OSR Physical Therapy
Chanhassen / Eden Prairie
www.osrpt.com
952.873.7400
stephanie.winters@osrpt.com or 952-873-7400
As a reminder here are our recommendations:
- Drink 80oz of water per day
- Eat at least 7 servings of fruits and vegetables per day
- Eat protein at each meal
- Completely avoid processed and fried foods
- Avoid gluten, high fructose corn syrup and trans fats
- Workout at least 3 times per week
- Take a fish oil or similar supplement daily
- Limit alcohol to 1 drink per week, or not at all
- Limit dairy to 1 time per day, or not at all
- Stick to these recommendations at least 80% of the time. The closer to 100% you are the better the results you will have.
As a reminder follow our social media streams for even more help:
www.stephaniewinters.blogspot.com
www.osrpt.blogspot.com
www.facebook.com/stephaniewinters30
www.facebook.com/osrptep
www.twitter.com/osrptmn
Please pass this on to friends, family and co-workers! It will be easier to be successful with more help. Any questions, tips or ideas you have please let me know, I am here to help!
Stephanie Winters, ATR, CPT
OSR Physical Therapy
Chanhassen / Eden Prairie
www.osrpt.com
952.873.7400
Sunday, January 6, 2013
Almost time!
Are you ready for Monday? Are you ready to see some more success this month?
It's almost time to start! I hope you took some time to prep this past weekend and eat up or throw out the food you had left in the house. From experience, if I have certain foods in the house I will eat them!
Here are a couple food ideas:
It's almost time to start! I hope you took some time to prep this past weekend and eat up or throw out the food you had left in the house. From experience, if I have certain foods in the house I will eat them!
Here are a couple food ideas:
Some turkey sausage, eggs and decaf tea!
Lettuce wraps with turkey, olive oil and mustard. Pickles and cut up potatoes baked with olive oil.
Some air pop, pop corn and sea salt
A good point.....
This is why we are starting NOW!
A way to think of our next few weeks!
More updates to come in the new few days!
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