Workouts of all different intensities can cause damage to the body, particularly the muscle tissue. Protein is the macronutrient that our bodies use to repair these damaged tissues, and as soon as we can start rebuilding, the sooner that the body can recover and be prepared for the next bout of exercise. Foods that are comprised of proteins and carbohydrates together are excellent for giving the body energy as well as protein for recovery. Chocolate milk, whole wheat crackers with tuna or Greek yogurt with fruit are some ideas that bring together both.
Post workout fueling is not a generalized cookie cutter approach so to learn about the specific protein amount that is needed for your body, meet with one of our registered dietitians
In this blog post, Margi takes you through the process of Hipology so that you know what to expect! Read on to learn how the Hipology Team gets you functioning properly!
Giving your body what it needs before exercise is an essential component to maximize any workout. To achieve optimal results it is beneficial to know the appropriate balance between carbohydrates and protein, specific to both your individual needs and the demands of the workout. Pre-workout nutrition provides your body with a source of energy, a reduced risk of injury and the appropriate type of fuel for your workout.
From yoga to power lifting, the metabolic demands vary so your pre-workout fuel choice should match your exercise. A 30-minute yoga session may only require half of a granola bar prior, while running 90 minutes may require 1.5-2 of the same granola bar. Meeting with a sports dietitian will help you learn what fuel choices are optimal for your exercise regime!
Sometimes after an injury a patient experiences a gap between being discharged from formal physical therapy and feeling ready to fully return to all their activities. That’s why Viverant created the eVolution program. eVolution Foundation uses Pilates-based exercises to fully rehabilitate patients. Patients in eVolution Foundation are being treated by physical therapy staff who are certified in Pilates. They will benefit from Pilates concepts such as exercising without joint compression, strengthening from the inside out and using mind/body connections to integrate the injured part back into full body movements. Patients report feeling more free and connected to their bodies when participating in eVolution Foundation, as well as learning how to move safely and wisely.
eVolution Lifestyle is the wellness-based Pilates training program at Viverant. You can enter Pilates training as a Lifestyle client, or as a progression from Foundation. evolution Lifestyle is a private pay service that can be experienced as a private or duo lesson, or a group class. Our Pilates teachers are focused on progressing your level of fitness and teaching you healthy movement patterns that you can apply to all avenues of your life. Our clients benefit from the extensive knowledge of our highly trained staff. If you want to strengthen and lengthen your body, and improve your posture and coordination come experience eVolution Lifestyle.
Hipology is our latest venture in special programming. What is Hipology, you ask? Is it specialty treatment for hipsters? No. Do you have to be really cool to participate? No. It’s our specialized approach to treating hip dysfunctions. Hip pain has become more and more prevalent. Do you have pain in the front of your hip, groin, outside of your hip, or your buttocks? Then you are a candidate for seeing one of our physical therapists in our Hipology Team. Whether this pain is new or has been nagging you for years, we can help you. The physical therapists in our Hipology Team have had extensive mentorship with Margi Heie.
“My approach focuses on the biomechanics of your whole body, and the interaction of the hip joint and muscles with the rest of the body. We maximize optimal movement patterns, range of motion, strength, and posture. This is done through multiple methods that is individualized to your needs. It is a hands-on and attentive approach. You will also be very involved in the process by doing specific exercises at home, and by incorporating tips on posture and pain management techniques throughout your day. Simply put; we know hips, and we have successfully treated countless patients with hip pain/dysfunction.”
Every day, we’re surrounded by photos of six-pack abs and flat stomachs, and magazines seem to have an endless parade of articles on “beat belly flab” and “bikini-ready abs.” But while it might be nice to have an aesthetically pleasing midsection, your core is about much more than looks.
Core strength helps you in significant ways, every day and in nearly every movement. It’s at the center of how you reach, stretch, lift, and bend. Without adequate core strength, timing and coordination, you may be putting your body at risk for pain and chronic problems.
Also important to note is that your “core” isn’t just your abs. Although they’re in the mix, your core also includes your pelvis, lower back, and even your diaphragm, which is a sheet of internal muscle that’s important for respiration.
When you build appropriate strength throughout your core, it creates significant benefits:
Injury prevention: When you can move efficiently, it doesn’t load up one part of your body or cause certain muscles to take all the weight. Your back, shoulders, and knees aren’t being overtaxed just because your core lacks stability and strength.
Stronger back: There is so much back pain these days that it’s been called an epidemic. Apart from headaches, back pain is the leading cause of missed work days. Plus, there’s a ripple effect as the pain lowers your energy levels, disrupts sleep, affects mood and causes other problems. With a stronger, smarter core, you have a much lower risk of chronic back pain.
Better balance: As we age, there are many factors that affect balance, including eye and ear issues, medication side effects, joint health, and perceptual challenges. When balance is decreased, it can cause fall risk and other serious problems. But training the core can help to address these challenges and keep you on track as you age.
One of the best ways to increase core strength is through Pilates, which focuses on core stabilization and control in order to prevent injury and optimize function. To achieve these outcomes, Viverant has developed eVolution℠, a distinctive system that combines Pilates and physical therapy to harness the best of each.
For more information on eVolution, contact us to set up an assessment and consultation.
The medical information on this site is provided as an information resource only, and is not to be used or relied on for diagnostic or treatment purposes. This information should not be used as a substitute for professional diagnosis and treatment.
Please consult your health care provider, or contact Viverant for an appointment before making any healthcare decisions or for guidance about a specific medical condition. Viverant shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.
Did you know the average adult is sedentary for 64% of the time they are awake? All that sitting can lead to gluteal amnesia which is when your body forgets how to activate the gluteal muscles properly. Want to know if you have gluteal amnesia and learn some exercises to reverse it? Download The Glutorial below!
Pilates is one of the most powerful and effective ways to speed injury recovery, reduce the risk of chronic issues, and optimize performance—but only if you’re doing Pilates correctly.
The technique focuses on controlled movements that build strength and balance through better alignment and proper core integration, which is one of the reasons it’s become so popular. There are plenty of Pilates DVDs, YouTube videos, group classes, and hybrid approaches (like PiYo, which combines Pilates and yoga) and it’s likely to remain in demand for years to come.
But Pilates is not like Zumba, where you can just follow along and do fairly well by mimicking a series of movements. The practice has a significant amount of nuance that requires extensive training for teachers and other practitioners. Here are three ways that people tend to do Pilates incorrectly:
Improper stabilization: In Pilates, core stability is key, and bringing stabilization to your center allows for movements that are effective and connected. If you’re not sure how to stabilize properly, you risk putting strain on your back, neck, and other joints.
Lack of control: One of the biggest aspects of Pilates is slow, controlled movements that allow you to feel what’s happening in your body. Often times people rush through the movements using momentum instead of precise, consciously-controlled movement, causing them to miss the benefit of Pilates. When that happens, you don’t get the control you need for proper form.
Selective implementation: Pilates is a system that’s designed to bring your whole body into alignment, allowing your natural strength and flexibility to be fully accessed. When you choose just one or two “exercises” from the Pilates system, you’re reducing the impact that a whole series can bring. Even worse, you may be improperly focusing on just one part of your body at the expense of another area, missing an opportunity to correct what's wrong.
When these problems begin, it can have the opposite effect of what you’re seeking—instead of getting stronger and more efficient, you risk injury and could be setting yourself up for long-term negative outcomes.
Making sure that you’re following the detailed instructions of someone trained in both Pilates and the body’s movement patterns is hugely useful, and can have considerable benefits for your health, now and into the future.
To offer clients more meaningful outcomes in injury recovery, performance optimization, and injury prevention, Viverant has developed eVolution℠, a distinctive system that combines Pilates and physical therapy to harness the best of each.
Behind ankle sprains and plantar fasciitis, Achilles tendonitis is ranked third as the most common complaint among athletes. Achilles tendon tears and ruptures are also becoming more frequent among athletes, weekend warriors and the elderly. The Achilles tendon is one of the longest tendons in the body, it attaches to the calf muscles and extends down to the heel bone, it is used for almost all physical activity. Achilles tendonitis, tears, ruptures and other Achilles-related injuries can be caused by several different factors.
Here are our quick tips to reduce the chance of an Achilles tendon injury:
Although each client will have specific goals and a tailored treatment plan, every eVolution track begins the same way: with a CoreScore℠ assessment.
The CoreScore gives us an idea of how you use your body during everyday tasks and exercises, including how you integrate your glutes, core, and trunk muscles into movements.
This isn’t a fitness test—don’t fear a return of those old middle-school gym days of crunches and pull-ups. Instead, the CoreScore consists of 10 whole-body exercises where the physical therapist will assess your performance of these exercises. Your outcome on each exercise is used as a powerful teaching tool to start to correct and restore healthy movement patterns.
The CoreScore will be retaken after every 6th visit in order to show you your progress and to continue to tailor your eVolution treatment for maximum benefit. Many clients gain significant insight from just their first CoreScore assessment, and they’re able to better grasp how weakness in one part of the body—particularly in their core muscles—may be leading to difficulties in other areas.
Although the CoreScore is considered a starting point, it’s a powerful kickoff to a results-oriented system. By knowing where you are now, you can understand where you have to go, and what it will take to get there.
Want a free CoreScore assessment? Download our eVolution whitepaper and you'll find a free CoreScore voucher inside!
Contact us today to get started.
877-609-0123 or 952-835-4512