Latest / Two Girls and a Cup of Wellness / Physical Therapy: From Pain to Performance with Lindsay Cook | Ep 20
Transcript
- speaker-0: Welcome to the Two Girls in a Couple Wellness podcast. I'm Marie. I'm a nurse practitioner committed to whole health care and helping my patients live by. speaker-1: And I'm Chrissy, a yogi, breast cancer thriver, author of For The Love of Drugs and Guide for the Mind, Body, Heart, Soul Healing. Together, we will empower you with integrative tools and real conversations. So grab your cup and dive into wellness with us. speaker-0: Today we're joined by Lindsay from Improved Motions, whose career beautifully blends health, wellness, movement, and human connection. Lindsay brings a diverse background spanning health and wellness, marketing, and experiential event management, all rooted in one core passion, helping people live their best lives. She finds her greatest fulfillment in watching others grow, heal, and achieve goals they once thought were out of reach. speaker-1: Her work in the wellness space has included managing recreation and fitness centers, developing employee wellness programs, fostering community health engagement, and creating meaningful partnerships and events that bring people together through movement and well being. Over the past decade, Lindsay expanded her impact into marketing and experiential events, producing more than 750 live events and representing dozens of brands. She is known for creating unforgettable Experiences and today she brings that same energy, creativity, and intention into the clinic at Improved Motions. Lindsay holds a Bachelor of Science in Kinesiology, is a certified health coach through the Cooper Institute, an ACSM Physical Activity and Public Health Specialist, a member of the American Association for Event Professionals, and serves as the At-Large Board member for young professionals of Martin County. We're so excited to have you here today, Lindsay. Welcome back. We're here for another Two Girls in a Couple Wellness Conversation. This is Chrissy. speaker-0: And this is Marie and welcome Lindsay. speaker-2: Yeah. speaker-1: ⁓ I'm so excited to have you here, Lindsay. speaker-2: I love it. Three is it is it is it three girls in a couple wellness today? speaker-1: Cheers to that. Cheers to that. And my tea that Marie made for me says, May all beings be happy. So that's a really beautiful way to start this conversation. So Lindsay, welcome. I know that again, today you and Marie met for the first time, but I had the pleasure of meeting Lindsay when she just randomly reached out to me and I was so excited to hear. So Lindsay is here locally where we are as well and just trying to create community in the the wellness field. And so reached out to me and I was very excited to hear more and more about improved motions and ⁓ meet you and learn more about what you guys offer. And I was really ⁓ blown away and excited about everything and to create this great relationship. And I know that again, you've just met Marie today, but this is what you do is really, really great for our field. And I know for myself, like I hear about the word kinesiology a lot, but I'm wondering if we can kind of start there and give a little background about what it is. what you do and then we can kind of dive more into some of the the physical therapy and the healing and things like that. speaker-2: Sure. Yeah. I mean kinesiology in its simplest form is the study of human movement. So that's that's basically what it is, is just figuring out ⁓ how things are connected in the body, because the body is one giant kinetic chain. So ⁓ you know, kinesiology looks at how all of the the parts of the body are are connected and and how they affect one another. ⁓ and how you can sort of perform better based on the connection of all of the the body parts. speaker-1: So including fascia, including muscles, including bones, including speaker-2: Everything. Everything. Yep. Yep. It's one giant kinetic chain. There's three planes of motion. Obviously we all we all know that. There's you know, and then everything is connected. So, ⁓ that's kind of like how we took the approach to physical therapy in in general. ⁓ just kind of wanting to get to root causes of people's pain and and that sort of thing. And, you know, I know Chrissy, you came by and and saw the clinic, which was awesome. ⁓ got a better idea of kind of how we do things. ⁓ it's a little bit different. We say we love our grandma, but this is not grandma's therapy. ⁓ we we have we have we're set up like a gym and we have people out in the the clinic moving. You're not just sitting on a table the whole time. Because therapy speaker-0: So do you work with more injury? Do you work with more injuries or more improving performance? speaker-1: Yeah. speaker-2: All of the above. Yeah. All of the above. ⁓ yeah. So we we have folks that come to us that are injured, ⁓ that are post op from surgery, depending on what that is, and could be in any number of things. We've had people with, you know, wrist wrist surgery, elbow surgery, shoulder surgery, knees, hips, all of the above. ⁓ but then we also have folks that are looking to more of maintain an active lifestyle as opposed to an injury and I might have some nagging pain in shoulder or what have you. So they come here for that. ⁓ but it doesn't ⁓ you don't necessarily need to be injured to come to us. ⁓ physical therapy is ⁓ I don't even remember the word, but ⁓ physical therapy is direct access in the state of Florida. So you don't even need a physician referral. Mm-hmm. For physical therapy, which is which is really cool because you're able to get care that you need without actually going to a physician for the room. speaker-1: Yeah, no, absolutely. Absolutely. ⁓ so what got you interested in d studying kinesiology? Take us speaker-2: Well, I've been an athlete. Yeah, of course. Let's go all the way back. ⁓ I've been I've been an a I've been an athlete my whole life. ⁓ I started playing softball and I was in dance classes when I was four years old. So ⁓ I've always sort of been fascinated with active lifestyles and being an athlete. I you know, my dad was an athlete in school, so it's sort of ingrained in in the family to to be active and to ⁓ you know, participated in the organized sport. So I played ⁓ high s I played softball through high school and dance as well. So ⁓ and then I've s after that, ⁓ I was in rec leagues and stuff for softball. So ⁓ and then I decided to get my degree in kinesiology. ⁓ I had I have a major I majored in exercise science and I have a a minor in nutrition and dance. So ⁓ it's always sort of been a part of my life. And I wanted to help other people. so that's sort of what got me into it. And I started working for parks and rec departments. ⁓ you know, they used to call me Leslie Nope because of the show Parks and Rec. so you know, I just I started I went that route with it. I went more of the, you know, maintenance and healthy lifestyle route as opposed to ⁓ physical therapy. But you know, and then my my career sort of took a turn when I met my husband and I actually fell into like a marketing gig. and ended up doing marketing while still, you know, practicing my own health and wellness and keeping up with trends and all that. I've been a personal trainer, I've taught group X, I've I've done all that, I ran rec centers. ⁓ you know, I had ⁓ any number of staff under under me working to, you know, better the community. So Doing employee wellness programs and ⁓ you know, community health programs. It's always been something that I've been passionate about, just like helping people in general live a healthier lifestyle. ⁓ and then had the opportunity to move to Stuart and, you know, run this clinic and prove motions. And I I really fell in love with it because of the foundation of kinesiology that they practice every day. Our doctors of physical therapy. ⁓ you know, they're really, really good about finding root causes. We're self pay clinics. So I mean we could talk all day about why we don't take insurance, but I'm sure that we'll get into that in a little bit. But ⁓ you know, we're we're able to fix root causes and you know, really find the issues and really find the the root cause of the pain that people are having and and fix it as opposed to, you know, insurance saying, you know. this person's coming out for knee pain and they yeah, you only get a certain amount for knee pain, but the cause of your Yeah, the cause of your knee pain is actually your hip, but you can't fix the hip because insurance is saying you can only do the knee. So there's like a whole thing with that. But yeah, ⁓ you know, I really fell in love with the passion that our doctors have for, you know, actually helping people get back to life and living their healthy lifestyle. And a lot of our folks are, you know more active. They have something that they like to do, whether they are an athlete currently or they've been an athlete or they just like to do something where they're moving their body. Yeah. That and yeah, it is so important. It's to even just as a hobby. Like if you just want to go outside and walk, go outside and walk. You don't need to be a competitive athlete. Like you know, some people are that and that's great. But speaker-1: Mm-hmm. speaker-2: You know, there's a lot of people that just want to be active for their health, which is, you know, super important. speaker-1: Yeah. Well, we talk about that a lot on the show of the importance of our our moving our bodies, but our bodies are designed to move, right? When we move, all of the other systems of our bodies become happier and healthier when we do it. So the fact that you guys are right people are coming to you who already have that frame of mind of wanting to be better, whether it's working through the injury or just being better and not living with. pain. You know, I live with pain and discomfort in my low back a, you know, a lot. It flares up here and there. Yeah. Right. And a and a lot of people do. But I think it's having the the knowledge and the tools to be able to work with your own body to help ease your way out of it. Just because somebody has herniations in their low back doesn't mean they're going to be in pain every single day all day long. Right. We can learn to move and and work with our bodies and keep the inflammation down and keep the the fascia hydrated and the the bone structures happy, right? ⁓ so it's really great to to see that there's a lot of that you guys have an organization where people are coming to you who already have that mindset. because they have to have that drive in order to get healthy again or the injury, right? They have to ⁓ they have to find that that that push, that desire. Do you find a lot come to you that don't have the desire and don't keep keep on with the like homework or some of the exercises that you do even if they like afterwards if can't kind of keep in touch with them. speaker-2: We do. ⁓ I don't we don't have a lot of people that initially have issues with doing what they need to do. ⁓ you know, we have an app where we, you know, have our folks sign in and they rate their exercises and you can see if they're doing them and all of that good stuff. ⁓ you know, some people do fall off in the middle of their program, their plan of care. you know, which then becomes our responsibility to find a motivation. Yeah. So we we try to do that as as best we can. You know, our our patients are like family to us. So we genuinely care about every single person that walks through our door. So whatever we can do to help and you know get keep them motivated to to do their exercising, you know, the very first thing that we ask people, it's even on their intake forms. What are your goals? What do you want to do? What are you not able to do that you want to do? So that is a big, you know, motivation factor. Like you set this goal when you came here initially. So how do we get you to where you are comfortable taking the steps to reach that goal? Yeah. Because that's a big part of it. You know, we're we're a little bit of like coaches too, because you know, if somebody doesn't have the motivation or if they let lose it for some reason, then you know it's our responsibility to, you know, help them get back to that. speaker-0: Right. You are a health coach. I saw that, Lindsay, as well. speaker-2: I yeah, yeah. I'm a sort of certified ⁓ health coach, wellness coach through the Cooper Institute. speaker-0: But that's good because the health coaching aspect of it brings a special perspective to it. And I read a research article recently that said people who are put on a plan and it's specifically around weight and wellness, if they have that health coach with them holding them accountability along the way. Right. If a doctor if you go to a doctor and they say, Eat more vegetables, lose weight, ⁓ okay, what does that mean? Yeah. Yeah. You know, but if you have that accountability factor and somebody coaching you along the way, it's it's huge. And I speaker-2: Right. speaker-0: I hope that healthcare shifts more into that and really understands the importance of that aspect. speaker-2: Yeah. Right. I totally I totally agree with you. It's so important. speaker-1: Mm-hmm. Well, that's the thing, is is the accountability and everything that we do, for sure. And ⁓ speaker-2: It's the it's the accounta yeah, it's the accountability and it's the support factor. Like it's the support supported by your healthcare team. Like what does what do you do? speaker-0: And I think And we're shifting and mean Chrissy and I have talked about this a lot, shifting from that quick fix, like there's a pill for every ill, and saying, No, I have to work at this. You know, I have to develop this protocol and stick to it and hold myself accountable, surround myself with people that are healthy because again, that's another thing. If you're surrounded by unhealthy people, you are gonna have unhealthy habits. So especially when we're all getting a little bit older, well, younger, right? Yeah, I wanna live long and I wanna live good. And that Yeah. So I I want to have a feel good. Yeah, I want to be eighty years old and be like, Christy, we're going to Zion. Maybe not Angel's Landing, but we're gonna hike. You I don't I don't wanna just be stuck waiting for speaker-1: Yeah hike. Yeah. Yeah. Yeah. Right. Right. Well, and I I think if you if you start with having a goal in mind and then you back it up, right. You back it up with having support and you back it up with having so you have the goal, then you have the backup of your ⁓ support and the hold handing and all of that, and then create a community around it, it's like you'll be so much more grateful that you actually did it and you found your goal and you did it. Right. It's like it's it makes it so much sweeter, I think, is what I'm trying to say. You know? So keep going, people. Keep going. speaker-0: Yeah. I'm gonna come to you, Lindsay. I'm walking in the front door and I've been in medicine for twenty years and I hurt my back and I have really bad sciatic pain. What's gonna happen when I come to see you? speaker-2: Well, lots of different things. and it kind of depends on, you know, the severity of your pain and all of that. But an initial evaluation looks that's your first step. So that's what it the first step is to come. You could get an hour evaluation one on one with the doctor of physical therapy. We don't have text or assistance either, so you don't get passed off to somebody else. You're with the doctor for an entire hour every time that you are here. you come in, we have a little chit chat about your medical history, ⁓ kind of what's been causing the pain, or if there's certain movements, certain things that you're doing that cause the pain. you know, what your goals are, like we talked about before, that that is probably the most important thing that we talk about is what your goals are and what you're wanting to get back to doing. ⁓ you know, whether that is you're a professional baseball player or you want to get in and out of the swimming pool safely with your grandkids, it really doesn't matter. We have the spectrum of you know, this this wide range of things that people like to do and want to do. ⁓ so we talk about that. And then you're gonna go through some very specialized testing. all of our doctors of physical therapy go through the gift program. ⁓ they're all gray institute fellows. ⁓ there are very specialized physical therapy fellowship. They are on there is only like twelve hundred of them in the entire world. ⁓ so we do our grace ⁓ specialized testing, put you through range of motion exercises, kind of you know, go through what we do to to figure out where the pain is coming from and how we can help you fix it. ⁓ come up with your plan of care, recommend How many sessions you're gonna need after the evaluation, and then we assign you your exercises through the app that we have that I spoke about earlier. ⁓ and kind of make sure that you're able to do the exercises that we need you to do when you're not with us. ⁓ so physical therapy is physical. So you do have to do work when you're not in the clinic. So ⁓ that's the really the only way that you're going to get better is you know, following the plan of care and and doing your homework per se. So you know, if if everybody could be with us every day, that would be great. You just get better faster. But we do expect you to do some things on your own in order to move your plan along and get you back to what you want. speaker-1: And empowering them, right? So exactly the homework for me is like a a sense of empowerment. Now you get to put into action, show up for yourself and not have somebody always right by your side. I mean, it's great, you know, to teach them, but it's really important for people to start doing themselves things for themselves. speaker-2: And we have a very open line of communication with our patients. It's that's very important to us as well because if you're not here and you're doing something and it's kind of like a little cringy while you're doing it at home, ⁓ we want you to be able to have access to your doctor of physical therapy and be able to tell them that so they can switch up your exercise, your home exercise in real time. So we have we have a DM feature through our software system. You can just send them a message, hey, this exercise is not working for me, or this exercise is too easy for me. I need something harder. So it can be either end of the spec the the range there with their exercise. But you know, it's very important for us not to play the middleman and telephone with our patients. We we want that direct contact with the doctor so you can just move your plan along. Like We're we're strange, heaven forbid, we don't want you as a patient because if you're here, that means you're in pain or you're hurting or you've been through surgery and all of that. But we don't want you as a patient. I want you out there living your life and doing what you like to do and having the quality of life that everybody deserves. speaker-0: Right. And I think that's that's a huge benefit of going to a cash bay clinic. I'm a cash bay clinic, so I have an app and I just let them text me and I think that's great because I can't tell you how many patients are like I'm still waiting for my doctor to call me back. It's like that and you go through this person and another person and you never get through. speaker-2: ⁓ my gosh. speaker-1: It's crazy. speaker-2: Right. That's right. We yeah, it is frustrating for patients and you know, quality of care is something that we take very seriously. So w we just you know, I I wish that other practices did the same, but I think a lot of people are moving more in that direction, which is great. speaker-0: Trading. Right. And maybe it'll maybe it'll change the shift in the country to be more productive and then, you know, insurance companies maybe will pay for some of these things later because people want to be it it makes sense to be healthier and not cost the system money instead of waiting to be sick and then cost the system money. I don't I don't understand it. I've never understood that. That little aspect. speaker-2: Yeah. Isn't it? speaker-0: So what are some of the treatments that you do in the office? speaker-2: We have so many different modalities. It's really cool. ⁓ we do blood flow restriction. We have three different types of cups. ⁓ we do red light cups, we do regular vibrating cups, and we have the traditional like glass cups. we do grastin, we do dry needling. All three of our PTs are dry needling certified. ⁓ we do body tempering, we do speaker-0: Wait, body tempering. I don't think I know that one. Do you? Mm mm. Body tempering. speaker-2: Body body tempering. Yeah. Body tempering is really kind of kind of what it sounds like, but no, it's not. there's a very heavy steel roller. ⁓ we call this it's kind of like a steam roller. ⁓ like if you're like paving a road, you're kind of doing the similar thing to your body. So we have we have a fifty pound roller that's a smaller one, and then you have eighty pound and a hundred and ten pound. speaker-0: With wooden wreaths. I bet that's great. speaker-2: It feels amazing, let me tell you. ⁓ but it's sort of like the pre the coupling of the pressure and the movement applied to your body breaks up adhesions, it relaxes muscles, it it relaxes muscles and trigger points, ⁓ and then it improves soft tissue elasticity. So it's just a a way to and I mean it also increases your circulation, ⁓ removes metabolic waste, all of those great things. So ⁓ you know, we do it in a couple of different ways. We do like a steamroller motion where we like roll the the steel ⁓ tube over your body, depending on sometimes it's leg, sometimes it's back. ⁓ and then there's another technique that you can do where you sort of just lay the roller on the legs. and that pressure for like five minutes, ⁓ and the pressure just it sort of breaks up, like I said, all the metabolic waste and things in your body and you just feel so much more later after you do a body test. speaker-1: Yeah, I gotta imagine that hydrates the fascia too. And that's what's helping pull out some of that metabolic waste. That's right. And encourage the lymphatic system to then kind of speaker-2: Yeah. Yeah, it was great for our lymphatic this time. You lymphatic queen. I know, she is, I love it. This is so good. Right now. speaker-1: Love it. I'm the lymphatic nerve. speaker-0: But yeah, does it pull up the microplastics? Yeah. speaker-2: That I win. ⁓ if only. ⁓ and we have a lot of other recovery tools as well. We have cryotherapy, we use PEMF, which is post-electromagnetic field. Okay. We do ⁓ Normotec compression therapy. We do red light therapy, and then we also have hyperbaric chamber, which is behind me. Actually, because my office is in the hyperbaric chamber. And here's the hyperbaric chamber. speaker-0: Right. We used to we used to use those in the hospital for wounds, but it was very big 'cause you could push the whole wheelchair into the speaker-2: Yeah, yeah. Ours is like a bit of a lay down situation. call it the pill 'cause it's speaker-0: And then you go in it and you come out twenty years younger, right, Lindsay? speaker-2: What that would be. See I mean we gotta you guys, we gotta invent we gotta invent something first. speaker-1: Wouldn't be fantastic? Right. Just like go in and then come out and feeling like back in my, you know, twenties and thirties. speaker-2: Yeah. I mean it does have anti it does have anti aging properties with the the oxygen coupled with the pressure. But I don't look any younger from doing it. So it's great for it's great for healing. Yeah. speaker-0: Yeah. speaker-1: ⁓ obviously you know my background of having breast cancer. Do you have a lot of cancer patients or people who are going through their own journey? speaker-2: The hyperbaric chamber is almost essential at this point for recovery with oncology. speaker-1: patients. Beautiful. So do you have a lot of oncologists that refer them to you or speaker-2: We we d have some. We have some oncology partners, yeah. That's huge. Because w our hyperbaric chamber goes down in more atmospheres than others, ⁓ around. So we sort of have like kind of like our portion, but I don't know how to relate ⁓ to cars. speaker-1: Course. So if I'm gonna go with anything, I'm gonna go with the push of it. speaker-2: We're gonna pull a Porsche hyperbear chamber out for you. But yeah, ours is you know, there's there are soft hyperbaric chambers. There are ones that you s like you said, can roll into or walk into, ⁓ where you sit. But the the hard chambers coupled with the the how far they go down in atmospheric pressure and then you know, that that sort of makes it None I don't know that one is better than the other. I just feel that this one might be a little more of speaker-1: What exactly does it do for our cells, our tissues, our like what is the the actual ⁓ benefit to doing it? speaker-2: So disease and injury can't live in an oxygen rich environment. So when you're in this chamber, you're breathing in a hundred percent oxygen. ⁓ you get a nasal cannula, you're you have the oxygen flowing. ⁓ you know, out here in the world, we're breathing like twenty-two percent oxygen. So it's not near enough to I mean, it it takes t much longer time to, you know, for cells to regenerate with that little amount of oxygen that we're actually breathing out in the world. And here it speeds everything up. It tells your cells to wake up. It tells them to multiply. It tells them to repair themselves. Because like I said, you know, it's it's just insane what, you know, hyperbaric oxygen therapy can do. I mean, it it puts extra oxygen in your blood plasma, it enhances your bodily fun your body functions, it speeds up healing, it's great for anti aging, it's great for wound care, it's all of that. ⁓ We don't necessarily get into wound care, but I you know, it's especially for a post op patient. We cup we couple physical therapy with hyperbaric because it just speeds up the healing factor. speaker-1: I would have known about you guys when I went through my mastectomy and reconstruction. I feel like yeah, that would have been really great. I I mean, knowing my body, I was able to really kind of create my own workout plan and re entry back into life. I I didn't do yoga for a while, but started doing things that I knew were okay for me. But it would have been really, really nice to have somebody holding my hand and really showing me what I should or should not be doing. How can I get the most value and benefit out of my healing movement? And then couple that with the the oxygen tank. That's just oof. You're encouraging your body to do what it's meant to do, right? speaker-2: Yeah. Right. Yeah, you're just enhancing what it already does. You're just making it just the process faster. Yeah. speaker-1: Yeah, that sounds amazing. I might have to come and just try it out. Try it. speaker-2: You're welcome. Absolutely. speaker-0: I'm gonna ask you another question because I've seen cupping. I don't know anything about it. ⁓ I love So cupping on I mean I've seen it, you know. speaker-2: I time. speaker-1: I I get it done with my acupuncturist, which she might come on at a point. Yeah. speaker-2: Yeah. What ⁓ what cups does she use? speaker-1: That's a great question. I have no idea. ⁓ Well I know I think she does like the glass and the heat. The glass speaker-2: Yeah. Yeah. Yeah. Yeah. That's more of like traditional medicine. So is it speaker-1: And his medicine. speaker-0: Is it or originated in Asia? Originated. Originated. ⁓ speaker-1: I like speaker-2: Originated. Origin originated. speaker-0: British, so I pronounce words differently. speaker-2: Perfect. Right. Yeah. We know what you're saying. It's fine. ⁓ it's it's traditional Chinese medicine. That's where cupping started. ⁓ it you have the cup, obviously, and then it's so strange, but it's like put it on your back or whatever pain point you have and it it we have the ones that pulse and we also have ones that just sort of like suck your skin up. Yeah. ⁓ but it that in turn encourages blood flow and then speaker-1: So it's tomato, it doesn't matter. speaker-2: improves circulation. Yeah, improves circulation. ⁓ it also reduces inflammation. Yeah. It helps your tissue it helps your tissue repair. Okay. speaker-1: And it especially kind of in the traditional Chinese medicine mindset, it helps to reduce stagnancy, right? So to improve energetic flow. speaker-0: So is it always just the back or can you like put them all over your arms? speaker-2: We put on your neck, your shoulders, your arms, your elbow, your legs, your knees, your feet. speaker-1: I gotta imagine that would be really good. You know, I I'm I'm rubbing my chest right now where my port ⁓ was. And I gotta imagine for, you know, once scars are obviously healed, that's gotta be probably good for ⁓ scar just healing and and you know, regenerating the the tissues around there. speaker-2: It it also helps with like scar tissue breaking. Yeah. Yeah. speaker-1: Yeah. You gotta get it done. It's it's very cool. It is very cool. And it doesn't hurt very much can get pretty intense if there's a lot of stagnancy there. It could get a little intense. but speaker-2: But like we have my favorite are the red light cups because they infuse the red light with the cupping technique almost. So it's sort of like double dutying your your pain reduction with the the red light reducing the inflammation as well as the cupping. Yeah. Wow. speaker-1: Very cool. What are some of the most popular type of injuries or people that you work with? speaker-2: ⁓ I mean we we work with a lot of athletes. So we have golfers elbow, a lot of tennis elbow, ⁓ some runners' knees. We have a lot of I I don't know. We have some complex stuff, but I would say a lot of knees, a lot of shoulders, a lot of hips. A lot of back. A lot of back. Yeah. A lot of backs. A lot of yes. Yeah, for sure. speaker-1: Yeah. That's what I was at. Takes the the wrap fovel. this was I think very educational. Yeah. speaker-0: Yeah. Yeah. speaker-2: You need the seam. You need the bod body temperature. speaker-0: Temper. speaker-1: Yeah, it's all about taking that proactive approach to your body. Don't wait until you're injured to do some of these things for your bodies. Like I I I was on my foam roller earlier today, rolling out the fascia of my spine or laying. I have what they're called rad balls, R A D, but ⁓ they're they're biofascial release little balls like a tennis ball that you can lay on and help to hydrate the fascia because then that also is going to help. minimize injury. It's gonna help your your bones move better. Your muscles work with one another. So the the closest muscle groups. ⁓ and it's just really good for your overall health, right? For of the physical body. So doing speaker-2: I know you d I know you don't like the word prevention, but there's there's ways that you can do Yeah. There's there's things that you can do to help minimize risk of injury, which is super important too. That's why we have all of the recovery tools at at people's disposals, not just PT. Right. speaker-1: Right. It's a matter of just showing up and being more proactive about it. Cause can we prevent everything? Absolutely not. But we can show up and do it before it gets too late. Right. Before it's too late. Show up for yourself and do these things. ⁓ 'cause your body craves them. Your body wants all of this. That's why when we do these things, we lay on our foam roller for the most part. Sometimes lay on a foam roller early, this does not feel good, but I know it's gonna be right. Right. But the more you do it, the more ⁓ comfortable it is and the more it feels good and then your body craves it more and more. So speaker-2: Mm-hmm. So chill. speaker-1: ⁓ so we always like to end with three things. So if there were three things that you could tell our listeners today of maybe to be a little bit more proactive on their body or things that they can start doing today, what are little things that they can start to do today to encourage it minimizing their injuries and trauma to their bodies? speaker-2: Well, number one, always set a goal. I think that's super important. you know, I always say have something on your calendar to look forward to. You know, you might not have necessarily a timeline for your goal ⁓ or when you're gonna reach it, but at least having the goal so you have something that you can focus on or your why. Yeah. I mean we can call it your why. ⁓ you know, figuring out what that is and that will motivate you to do sort of the rest of the steps. speaker-1: yoga that's our intention. We set intention and that's very similar to that is like what you're speaker-2: Yep, yep. It's definitely related for sure. ⁓ you know, take a look at your nutrition on top of your physical activity for number two. ⁓ you know, if you don't move it, you lose it. Yeah. So figure out what your body likes to do, in terms of, you know, movement. ⁓ I think that's number two. And number three, if you don't have any clue where to start, then seek the support of the folks in your community or where you can go for advice, who the experts are who find out who you trust ⁓ with your health and you know, just ask ⁓ Mm-hmm. Wh ⁓ where we like I said, we have open lines of communication and you guys have open lines of communication with all of your peeps. So I just I encourage people to find what works for them and then figure out who can support you in that journey. speaker-1: And with that, you know, the health and the wellness industry and world is booming. Everywhere you walk on social media, somebody is a pro about everything. Right. So I think to your point, finding people in your community that you trust that have kind of the criteria, right? The credentials and making sure that they know what they're talking about. And that you like when you get to meet with them or you know, ⁓ do an interview with them that you feel really good after that. You're like, I feel supported. Yeah. So that's really great advice there. speaker-2: Yeah. Yeah. Totally agree. Definitely find those that are, you know, the experts and that are credential for what you're looking for because they're the influencer world is is there and it's it's good for certain things. But you just have to make sure that that people have the knowledge and the background to back it up. Right. speaker-0: Yeah. I agree. speaker-1: That's so great. ⁓ well thank you so much, Lindsay Lindsay. Sorry about all of the mishap with our Hey, no worries. Whatever. Here we are. We rolled. We rolled with it. We rolled with it. ⁓ speaker-2: We roll with it. ⁓ My dance party friend. I love you. I love you. speaker-1: well thank you again. We'll have to have you on again. Yes, we'll do a field trip and we'll do a live one. I love it. speaker-2: Please. Can you see me? Okay. Bye bye. speaker-1: Thank you, bye.