“Home is where the heart is” and the place where my patients heal

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“The magic thing about home is that it feels good to leave, and it feels even better to come back.” – Unknown

“Home is a shelter from storms – all sorts of storms.”- William J. Bennett

Home is where the heart is.  For many of us, our home is the place we most want to be, especially while we are recovering from surgery, a hospitalization, or experiencing a decline in our ability to care for ourselves. In-home rehabilitation services have been offered through home health agencies for years.  Patients are being discharged from hospitals sooner, sicker, and more patients are declining rehab placements after discharge from the hospital. The home health team becomes an important step in the care continuum. As an Occupational Therapist in home health, I am an important player on that team.

As an Occupational Therapist, I work on all those things that occupy your time, from getting dressing, getting up and down from the toilet, taking a shower, making a meal, doing the laundry, driving, working, and enjoying your hobbies or leisure activities. After I assess someone’s abilities, I determine the areas that need to be improved and design a program that addresses those areas. The program could involve:

  • interventions in many different areas such as, therapeutic exercise, balance training, or cognition/thinking skills.
  • addressing Activities of Daily Living (ADLs) and mobility in the home, sometimes recommending adaptive devices to improve independence.

Think of me as the “gadget girl.”  I especially enjoy seeing how the right piece of equipment can make all the difference with someone’s independence. Equipment recommendations include the trialing and training on the use of the equipment, which is an important part of the job in the home. No matter how good a simulation in a clinic is, it can never replicate their home. Trialing the equipment in the patient’s actual home ensures the appropriate piece of equipment is obtained.

Home Health OT plays a huge role in the prevention of re-hospitalization. Home health clinicians wear many hats. I am an OT but at any given moment, I may have to function as a PT, Social Worker, or RN. Some days it seems that I spend half of my time talking to physicians, other clinicians, and family members trying to problem solve what will work best for my patient.

As with anything, there are aspects of my job that I love as well as the ongoing challenges that require creative resourcefulness to complete my job to the best of my abilities.

  • I enjoy the intimacy that comes being in someone’s home, connections seem easier to establish.
  • I enjoy seeing people’s family photographs, the things they collect, from stamps, vintage Pyrex, perfume bottles, or teapots.
  • I enjoy being able to use things like pet or plant care in my treatment sessions.
  • I am happy that my personal confidence with driving, navigation, and parking has improved.
  • The challenges of my days include scheduling, finding clean bathrooms, communication with coworkers who I rarely see, traffic woes, and caring for an increasingly sick population.

I feel that the rubber meets the road in home health. I see how people actually live, not just what they or their family report. When my primary care provider and I have talked shop during my visits, I have told her that if she could make home visits it would change the way she practices medicine. Seeing patients in their home is that powerful, and for an OT, is completely natural and just makes sense.

“Home is where the heart is” and it is where my patients heal.

 

Monica Laird is an Occupational Therapist in the Home Health setting in Frederick, MD.  In her 38 years as an OT, Monica has worked in a variety of settings including subacute rehab, outpatient rehabilitation, acute care, and now home health.

Love What You Do

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Are you loving your job?  It’s February and that means Valentine’s Day and everyone talking about love in the air – or does it?  If you are a therapist and are feeling maxed out each hour of the day with double or sometimes triple booked patients – it may be time for a change.

At Tx:Team, our culture is built on collaboration, accountability, and compassion.  We prioritize highly personalized and patient centered care with 1:1 treatment sessions.

That’s right, ONE on ONE time with patients!
No double booking, no juggling two-three patients at the same time.

Tx:Team therapists are creating real connections with patients all while providing exceptional care. Our outcomes scores from FOTO® (Focus on Therapeutic Outcomes) prove that the 1:1 model provides the best possible results for patients.  In 2025, several of functional outcomes, with one clinic earning the “Center for Excellence Award”.

  • 98.2% of patients rate our service as excellent.
  • 99% of patients would recommend a Tx:Team therapist to a friend.

In addition to ideal clinic protocols for therapists, Tx:Team fosters a culture of integrity, flexibility, belonging, and camaraderie among our teams. Our Work Wellbeing Score of 81 on Indeed highlights a sense of happiness, purpose, and a stress-free environment for our associates –  Tx:Team Work Wellbeing

  • 100% of associates say they felt welcome from day one and feel that they have a sense of belonging on the team.
  • 97% of associates agree “I feel like I can rely on my teammates to support me.”
  • 92% of our associates would recommend Tx:Team as a great place to work.

love what you do

Finding joy in your work to achieve success with your patients, bringing passion to daily tasks, and treating work as a form of visible love, often makes work feel less like a burden.

If our culture and 1:1 patient care model speaks to you, visit https://txteam.com/careers/ and find out why working with us is good therapy!

 

Snow Day!

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When I was a kid growing up in Minnesota, those words created a sense of excitement. But if I must be honest, those words aren’t quite as exciting as an adult!

As a child I equated the word snow with fun. As an adult, I equate it with hard work.  Snow removal is no joke.

Snow shoveling can be an excellent workout for people with solid core strength and good cardiovascular endurance. However, for many adults, it often leads to injuries. The good news is that with a little preparation and a few smart strategies, you can make shoveling safer and more manageable.  And, while I haven’t figured out how to avoid the hard work, I have learned how to prevent injuries while shoveling.

Preparation is Key!  Don’t wait until you’re 3 feet deep of snow to make a plan. Before you head out, check the local forecast. If a heavy storm is expected, plan to shovel in short phases throughout the event to reduce the overall physical workload. Remember: wet snow is heavy snow—pace yourself accordingly.

Pro-Tips for Back Safety:

  • Upgrade Your Gear: If you don’t have an ergonomic shovel with a curved handle, get one now! It minimizes the need to bend and allows for better hand placement—one on the grip and one closer to the blade for better leverage.
  • Push, Don’t Lift: Whenever possible, push the snow to the side rather than lifting a full shovel.
  • Avoid the “Dreaded BLT”: If you must lift, remember: No Bending, Lifting, and Twisting at the same time. Instead, bend at your knees and hips, keep your back straight, and move your feet to face the direction you are tossing the snow to avoid twisting your spine.

Because I truly practice what I preach, I use the same techniques I teach my patients—yes, another shout-out to that ergonomic shovel! Once the hard work is finished, I get to relax and

enjoy a cup of hot cocoa (with marshmallows, of course). And because I’ve taken care of my body, I can look forward to feeling good enough to head back outside, appreciate the beauty of the snow, make a snow angel, or maybe even toss a snowball or two.

Don’t Wait for an Injury!
Prevention is the best medicine. If you have a history of back pain during winter, consider a pre-season assessment at Physical Therapy. We can help you address underlying strength deficits, provide core stabilization training, and teach you proper lifting techniques so like me, you can confidently say… LET IT SNOW!

Jennie Gaskill is a Physical Therapist Assistant at Frederick Health Mt. Airy Outpatient Clinic treating a variety of patient populations and diagnoses.  She specializes in Orthopedics, Healthy Aging – Strength and Balance, Manual Therapy, and Post-Surgical Rehab

What is the most common misconception about musculoskeletal pain?

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Well, you might be excited to hear this one. The most common education I give to my patients about pain is that the presence of pain does NOT always indicate tissue damage. Musculoskeletal (muscle, bone, tendon, ligament, etc.) pain can stem from many causes.

A lot of what physical therapists see daily is overused, imbalanced, or just under conditioned/underdeveloped muscle. For example, a common occurrence in the spring is the development of lower back pain. A patient may come in who is an active individual but has done a lot of gardening, reorganizing, and cleaning around their house in preparation for the new season. The onslaught of low back pain may be a surprise, but sometimes it is as simple as this: your back wasn’t ready or trained to perform the volume or amount of work you just asked it to do! This also means immediately jumping to specific diagnoses and getting scans may be unnecessary.

We all want to know EXACTLY what is going on, so we can hope to avoid it in the future, so we might go through a whole gamut of testing.  But, there’s a chance that testing and scans show nothing out of the ordinary. Yes, even in the presence of pain. The best course of action is to take a break from some of the heavier activities you’ve been doing and allow your body to recover. When symptoms subside, slowly work your way back into your normal activity routines. If this is where you get stuck and you aren’t sure where to go from there, see a physical therapist!

Getting people back to movement and normal daily routines is our job.

 

Kimberly Rea, PTA, is a physical therapist assistant at Frederick Health Urbana Outpatient Clinic treating and educating the adult orthopedic population.  She specializes in orthopedics, spine disorders, post-surgical rehab, and sports rehab.

New Year Resolution – Make Physical Therapy a Part of your Fitness Plan

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The calendar has turned to 2026.  You just got back from signing up at your local gym.  You’ve purchased new workout clothes and have found the perfect water bottle to keep you hydrated during those new year resolution workouts.

One problem, your knee is still a little achy from scraping the snow off the driveway.  Or maybe your shoulder still has that tightness from moving furniture in your home.  Before you start putting your muscles to work in Zumba class or diving right in to lifting weights, why not see a physical therapist for the muscles that are currently causing some pain?  New Year resolution – make physical therapy a part of your fitness plan.

Including physical therapy (PT) in your exercise routine can help you move better, prevent future injuries, and even help you achieve your fitness goals. PT offers expert guidance on proper form, personalized programs, and targeted solutions to prepare your body for your new activity level — turning resolutions into lasting habits through safe, sustainable progress. It complements gym workouts, corrects imbalances, and builds confidence for long-term health and activity.

Why Choose PT for Your Fitness Goals?

  • Injury Prevention: PT identifies risk factors and teaches correct movement patterns (like squats) to avoid common workout injuries.
  • Personalized Plans: Unlike generic programs, therapists create routines tailored to your body, goals, and limitations.
  • Enhanced Performance: Addressing weaknesses and improving flexibility unlocks new physical potential.
  • Accountability & Guidance: Regular sessions provide structure, ensure proper form, and adapt as you progress.

How to Integrate PT into Your New Year Plan

  1. Start with an Evaluation: Get a “movement check-up” to uncover hidden imbalances before you begin.
  2. Set SMART Goals: Make them Specific, Measurable, Attainable, Relevant, and Time-bound (e.g., “run a 5K in 3 months”).
  3. Combine with Gym Work: Apply PT principles for proper form during weight training and cardio.
  4. Address Specific Needs: Include targeted stretches and strengthening for activities like gardening or sports.
  5. Listen to Your Body: Learn the difference between normal soreness and pain; consult a provider if discomfort persists.
  6. Schedule Check-ins: Regular follow-ups keep you on track and allow for program adjustments.

Your First Step

Don’t overcomplicate it—start by scheduling a consultation with a physical therapist. Get personalized advice and begin your journey strong and safely.

Growing with Tx:Team: How Dan DeCraene Built a Legacy of Care in Frankfort, Indiana

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Dan DeCraene didn’t start his career in healthcare. After earning a business degree from Indiana University, he spent three years working in accounting, followed by another three in medical sales. While the work was fine, it wasn’t something he truly loved. His time in hospitals as a medical sales rep gave him a unique window into what physical therapists actually did—and it left a lasting impression.

Inspired by a high school friend who was going back to school for physical therapy, Dan realized it was time to make a career change of his own. He began taking the science classes he hadn’t needed as an accounting major at IUPUI in Indianapolis.

At the same time, Dan worked full-time as a rehab aide at Physical Medicine Associates (PMA), which would later be renamed Tx:Team. The role gave him valuable hands-on experience and even financial support for his tuition. At the time, PMA primarily served nursing homes such as Hoosier Village, Marquette Manor, and Westminster Village. Dan also occasionally filled in at Johnson Memorial Hospital, where he worked alongside Greg Jennings, founder of Tx:Team. While in PT school, Dan completed an 8-week clinical rotation at Johnson Memorial, followed by another with Tx:Team at the Speedway Clinic.

Dan earned his Master of Physical Therapy degree from the Arizona School of Health Sciences in Mesa. During PT school, he met his wife, Christie. After several years in Arizona, the couple decided to move back to Indiana where Dan accepted a position with Tx:Team in Frankfort. Though Christie hadn’t initially planned to work for Tx:Team, she eventually joined the team as well, and the two worked there together for nearly 20 years.

Dan held the title of team leader, but said the group was easy to lead because everyone shared the same commitment to patient care. He described the team as, “a special group of people we unfortunately won’t be able to reproduce.”

This tight-knit team operated under a long-standing contract at a local hospital in Frankfort that was taken over by another hospital system in 2017. In September 2024, the rehabilitation contract was terminated—a decision that deeply impacted not only the team but also the community they served.

When a patient shared the termination letter online, the response was immediate and overwhelming:

“That team is like no other. I know how well they helped me in my time of need. They will be missed terribly.”
“This team was amazing caring for our son after a major accident. I credit them with literally getting him back on his feet in record time. Wishing them the best.”

The reaction didn’t stop at social media, it quickly made its way into the clinic. In the days and weeks that followed, patients came in with questions, concern, and heartfelt gratitude. Dan recalled the emotional toll of that period: “The public found out, and we were reliving it every few days.”

Patients wanted to know where their trusted therapists would go next and how they could continue their care with the same team they had come to rely on. One thing became undeniably clear: this was never just about physical therapy—it was about connection. The community’s loyalty wasn’t to a building or brand, but to the people who had made a lasting impact on their lives.

As word spread, the chorus of support continued to grow:

“Frankfort needs them!”
“These folks are not only great therapists, but valued friends! Where will they be? I need to know so I can request my therapy there!”

Fortunately, Dan and colleague Lily Del Toro, PTA, were able to stay in Frankfort by joining Witham Health Services, where Tx:Team now manages rehabilitation services under the leadership of Chris Gray, Director of Rehabilitation. Christie, Dan’s wife, remained within the Tx:Team network as well, accepting a position at Riverview Health, where Brad Austin serves as Director of Rehabilitation. With an expanding network of partner contracts across Central Indiana, Tx:Team continues to foster a strong, connected community of therapists dedicated to exceptional care.

The transition to Witham Frankfort has been both busy and rewarding. The clinic quickly doubled its full-time staff and still needs more help. Patient volume remains high, with Dan seeing three to four evaluations each day. Many former hospital-affiliated physicians continue referring patients to Dan, despite his team now operating outside their system, because they know the level of care remains exceptional. Many former patients have followed Dan and Lily to their new location, a true reflection of the trust, relationships, and quality care that have defined their practice over the years.

Dan has always thrived in the outpatient setting, where his approach to therapy is deeply rooted in anatomy, movement, and patient education. He emphasizes manual therapy and exercise, but what truly sets him apart is his dedication to helping patients understand what’s happening in their bodies. “It’s one of the most important parts of what we do,” he says.

For Dan, empowering patients to become active participants in their recovery is key. He spends time teaching them about posture, movement patterns, and why these details matter, highlighting how proper movement can reduce dependence on pain medications.

When asked why he has remained with Tx:Team through so many changes over the years, his answer is immediate: “The autonomy.” He values the trust he’s been given—never micromanaged or told how to treat. Instead, he’s been supported in doing what’s best for each individual patient. He appreciates Tx:Team’s commitment to 1:1 patient care and its intentional departure from high-volume, high-pressure models used by some competitors. Tx:Team remains a therapist-led, patient-focused organization.

Recently, Dan’s professional and personal worlds intersected in a meaningful way. His son Jake, a rising sophomore at Indiana University, had the opportunity to shadow Spencer Sheridan, Director of Finance at the Tx:Team Home Office. It was a full-circle moment, reflecting the company’s ongoing investment not only in its patients, but in its people.

Dan DeCraene’s story is a powerful reminder that true healthcare goes beyond treatments and protocols—it’s about the relationships built and the trust earned along the way. His dedication to one-on-one patient care has made a lasting difference in the Frankfort community. As Tx:Team continues to grow and adapt, professionals like Dan show how compassionate care remains at the heart of successful therapy.

From Weekend Warrior to Recovery Warrior

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From Injury to Impact: The Power of Physical Therapy in Sports Rehab

From Weekend Warrior to Recovery Warrior

You live for the challenge—early morning rides, weekend hikes, late-night pickup games. You push hard, chase goals, and thrive on movement. But it only takes one misstep, a lingering ache, or a sudden strain to bring everything to a halt.

When pain starts to interfere with your routine, being active can feel more frustrating than fulfilling. That’s where physical therapy comes in to help you recover, rebuild, and return to the life you love, feeling stronger and more prepared than before.

More Than Just Rehab

Physical therapy isn’t just about treating injuries. It’s about understanding how your body moves, finding what’s holding you back, and guiding your recovery with intention. At Tx:Team, our licensed therapists specialize in helping active adults overcome joint pain, muscle strains, and overuse injuries that come from doing what they love most.

Whether it’s a knee that flares up after long runs, a sore shoulder from intense workouts, or a back that won’t ease up, we create a plan that’s specific to your needs and your goals. Every session builds on the one before it, progressing as your strength, stability, and mobility return.

Healing Takes a Team

Many of the injuries we treat—like knee pain, rotator cuff strains, ankle sprains, and hip tightness—can often be resolved without surgery through targeted rehabilitation. But when surgery is needed, physical therapy becomes even more important.

Pre-surgical therapy helps strengthen and prepare your body, laying a solid foundation for recovery. After surgery, therapy supports healing, restores full function, and reduces the risk of re-injury.

At Tx:Team, we take a team-based approach. Our physical therapists work with your healthcare team closely throughout your recovery. This collaboration ensures your care is seamless, your progress is closely monitored, and your rehab plan is adjusted in real time as your body responds.

Our multidisciplinary approach is built to support your entire journey from initial diagnosis to full recovery with one goal in mind: getting you back to the activities you enjoy most, safely and confidently.

Ready to Move Forward?

You don’t need to be a professional athlete to receive expert care. We believe every active adult deserves a recovery plan that’s focused, personalized, and built for lasting success.

If you’re dealing with pain, stuck in recovery, or simply want to move better, ask your provider for a referral to physical therapy. Let’s take the next step together and turn your setbacks into a comeback.

Growing with Tx:Team: Amanda Bancroft’s 16-Year Journey of Leadership and Learning

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Amanda Bancroft never set out with a specific plan to join Tx:Team—her clinical rotation there was randomly assigned. But what began as a convenient placement close to home has grown into a 16-year career defined by personal growth, leadership, and a deep appreciation for the power of teamwork.

“I feel like I grew up here,” Amanda says. From student to rehab aide, to licensed physical therapist assistant (PTA), and now into a leadership role, Amanda has experienced nearly every aspect of the rehab continuum. “Walking the walk” across different roles has shaped her into a leader who truly understands the people she supports.

Amanda was initially drawn to physical therapy through her background in sports and a strong desire to help others. While communication, especially with physicians and other authority figures, was an early challenge, her confidence grew with experience. She learned to view everyone as equals working toward the same goal: better patient outcomes. “I realized we are all just human and it doesn’t matter your title, your background, or your position. What matters is that we’re all here for this common purpose, and that’s to make the patient better. And so, once I gained that experience, it was just a no-brainer for me,” she shares.

That mindset now guides her leadership. Rather than seeing her role as leaving behind the hands-on care she loved, Amanda sees her current position as another way to care for patients. By streamlining processes and advocating for her staff, she helps improve inpatient rehabilitation care at Frederick Health Hospital every day. She shares, “Knowing I can remove barriers for these clinicians to provide better care is really rewarding for me.”

Though she began her career as a PTA, Amanda now leads a multidisciplinary team, including speech-language pathology and occupational therapy professionals. Complementing her clinical experience, Amanda also holds a business degree, strengthening her ability to manage teams and operations effectively. While it was a learning curve at first, Amanda welcomed the challenge. “It’s been a really fun ride to be taught by my peers,” she says.

Amanda has found inspiration and guidance in those around her throughout her career at Tx:Team. One leader who made a particularly lasting impact is Carroll Nelligan, Chief Operating Officer. “Carroll will always have a special place in my heart,” Amanda says. While she has leaned on many individuals for support, it’s her team that stands out most. “I believe people are put into your life for a lot of reasons,” she shares. “Even difficult interactions have taught me what not to do. My team has taught me things I’ll never fully be able to express.”

Why has she stayed for 16 years? Amanda doesn’t hesitate: “Because I’m not bored. I challenge myself every day, and I know what I’m doing is positively impacting other human beings.” She also credits the company’s leadership for creating a culture that values both quality care and people. “It doesn’t feel like it’s only about the money. They really do care about metrics and outcomes.”

As she looks to the future, Amanda hopes for continued improvements in technology and insurance reform that supports better patient care. But no matter what comes next, her journey at Tx:Team stands as a testament to growth, resilience, and the power of believing in both your mission and your people.

Tx:Team Welcomes Five New Equity Partners

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Founded in 1983 by Greg Jennings, PT, Tx:Team is a privately held, therapist-led organization. For over 40 years, we have evolved to meet the ever-changing needs of the healthcare landscape by focusing strategically on the development of our people. With an eye toward the future, we are pleased to announce five new equity partners.  Joining our ownership group as of April 1, 2025, are Mitch Parsons, Katie Guerdan, Spencer Sheridan, Liz Kotroba, and Chris Gray. We believe strongly in the importance of great leadership, and our five new shareholders embody our core values of integrity, camaraderie, vision, responsiveness, resilience, teamwork, flexibility, and continuous learning.

Mitch Parsons, PT, MBA, CSCS, C-PT, graduated from Ball State University with a degree in Exercise Science and went on to earn his Bachelor’s of Physical Therapy degree from Indiana University in 1998. He furthered his education by obtaining an MBA from the University of Tennessee in 2014. Mitch has worked with all populations, from pediatric to geriatric, in a number of clinical settings, including outpatient and long term care. He has extensive training in vestibular rehabilitation, sports medicine, and orthopedics. Mitch has also earned certifications from the National Strength & Conditioning Association as a Certified Strength & Conditioning Specialist and Certified Personal Trainer. Mitch leads the Employer-Based Clinic service line for Tx:Team.

Katie Guerdan, SHRM-CP, joined Tx:Team in 2015 as the Human Resources Generalist. She has twice been promoted to Manager of Human Resources, and now Director. She graduated from Indiana University in Bloomington, Indiana in 2006 with a degree in Sociology. Her experience, primarily focused in the healthcare setting, is an asset to her responsibilities of providing guidance on regulatory compliance, employee relations issues, performance management, training, recruiting, and benefits administration.  Katie is a Certified Professional in Human Resources and is a member of Society for Human Resource Management.

Spencer Sheridan graduated in 2012 from Wabash College with a degree in Economics. In the summer of 2011, Spencer spent an eight-week internship at Tx:Team he completed a project focused on the company’s internal financial forecasting tools. It was during his internship that he developed a passion for connecting operational performance to financial outcomes. Immediately following graduation from Wabash, he took a fulltime role in finance at Tx:Team.  In his current position as Director of Finance, Spencer is responsible for the annual budgeting process, daily accounting tasks, and internal and external performance analysis and reporting. In addition, Spencer oversees the financial forecasting tools that he developed to proactively gauge the current month’s financial performance and trains associates and Team Leaders on financial processes and systems.

Liz Kotroba, PT, DPT, MBA, joined Tx:Team with an extensive background in both rehabilitation and healthcare leadership. She attended The University of Scranton in Scranton, PA, where she earned her Bachelor’s of Science in Health Sciences, her Master’s of Physical Therapy, and her Doctor’s of Physical Therapy. Liz went on to receive her MBA from the University of Maryland – University College in Adelphi, MD. Liz is passionate about rehabilitation services and will continue to advance clinical and operational excellence, innovation, and community engagement throughout the continuum of rehab care as Tx:Team’s Director of Rehab at Frederick Health. She has a wealth of knowledge in program assessment, development, and implementation, clinic start-up, mentoring and developing teams, financial management, and regulatory compliance. Liz is also a Black Belt in Six Sigma.

Chris Gray, PT, DPT, OCS, CERT. DN, FAAOMPT, is an accomplished Physical Therapist with a distinguished career that spans over two decades. His professional journey has showcased his commitment to education and excellence in the field. Chris received his Bachelor’s of Science in Kinesiology with an emphasis in Exercise Physiology and Master’s of Physical Therapy at California State University, Fresno. He went on to receive his Doctor’s of Physical Therapy at the University of St. Augustine. He is an active member of professional organizations such as APTA (Orthopedics Section) and AAOMPT. His expertise extends to teaching, with numerous seminars and university presentations, making him a trusted mentor and guide for the next generation of Physical Therapists. In his role as a Director with Tx:Team, Chris manages rehab operations on behalf of Witham Health Services. He is charged with optimizing efficiency, improving quality, and building a strong culture within the department.

The future is bright, and we could not be more excited to welcome these five talented leaders to our ownership group.

New Year Fitness Goals

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“New Year, New Me”  – Does this sound familiar? The start of a new year is often a time for people to want a fresh start. For some, it may be a fresh start with healthier habits, being more responsible with money, or working to become a better person. Many people welcome the new year as a time to start fresh with a new fitness routine. Whether it be going for a daily walk, trying out a new class at the gym, or starting your marathon training, here are a few tips to help you succeed with your New Year’s fitness resolutions.

  • Start slow. If you are trying a new activity, ease into it to avoid excessive soreness or injury.
  • Make it a habit. Schedule time in your day for exercise when it is convenient for you and put it on your calendar. They say it takes 21 days to form a habit, so don’t give up too soon!
  • Fuel your body. Adequate sleep, healthy diet, and drinking plenty of water are important for effective workouts.
  • Have fun! Choosing an activity you enjoy will help you stick with it. Try a dance class, listening to your favorite music at the gym, or going for a walk/run on a trail with good scenery.
  • Rest is just as important as the work. Our bodies need rest days to recover from exercise, especially if you are performing a new activity or exercising for the first time in a while. Don’t feel guilty if your body needs a rest day – or – scale back your program and try going for a light walk or performing a gentle stretching or yoga routine if you feel you need a break.
  • Buddy up! Grab a friend to try a new class at the gym, ask your spouse to exercise with you, or take your dog for a walk! The buddy system helps us stay accountable.
  • Listen to your body. If you are feeling sore or tired, you may be over doing it and need a little rest or a modification to your program. If you are experiencing any pain – reach out to your Physical Therapist for advice.

Whatever your New Year’s Resolution may be, give yourself some grace and remember to strive for progress not perfection. There is no ‘one size fits all’ program so do what feels best to you and be proud of yourself for taking steps to become a healthier YOU. Now, get up and move your body in a way that feels good!

Sara Sermershein is a Physical Therapist in the Employer Based Setting for Tx:Team.  She has worked in outpatient Physical Therapy for the last six (6) years treating patients of all ages and various orthopedic conditions. She holds certifications in dry needling as well as vestibular and concussion rehab.