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#keepthehabit

This is about all that got recorded on my timelaps

This is about all that got recorded on my timelapse from this morning’s restorative yoga session.. before the camera flopped.
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A positive note, and perhaps an even better result, is that my phone captured the morning sky instead.
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For those that know me, I hate a chaotic early morning and do my best to avoid early work sessions at least 2x a week.
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On those days, I’ve decided I’d just re-write what my alarm leads to.. mornings of peace, movement, or reflection.
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I’m hoping that, by the time I’m 65, I won’t despise the obnoxious sounds surging through my phone when the clock strikes 5am. Fingers crossed 😜.
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Dr. Megan-Marie Delegas PT, DPT
#meganmariept
#keepthehabit
#bebetter

- SHOULD - . . There is so much preaching going on

- SHOULD -
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There is so much preaching going on everywhere, always. Preaching about how things should be done. How you should parent. How you should work out. How you should treat. How success should look.
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🌱 I can’t stand it because everything we do, in some way, comes back to people and relationships. Healthcare, business, love, marketing, hiring, longevity, connection.
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🌱 And the story of every single person we ever encounter is different. Their motivations, their values, their truths, their traumas. The more “shoulds” we impose on others, the less inclusive we become. Instead, we just invite those who see things the same way we do, which inevitably narrows our own view of the world. What a disservice!
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🌱 Maybe we “should” simply preach less, listen more, be kind, and influence change through action and encouragement.
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⭐️ Keep your head down, do you. F the rest.
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Here’s my cute morning coffee selfie ‘cause I didn’t know what else to post with this and the lighting has me all 😍🥰
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Dr. Megan-Marie Delegas PT, DPT
#meganmariept
#keepthehabit
#bebetter
#iifmv
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#bethegood #doyouboo #leadbyexample #leadbydoing #healthcare #physicaltherapyboston #physicaltherapylexington #physicaltherapynyc #physicaltherapysanfrancisco #legexercise #upperbodyexcercise #armexercises #rotatorcuffexercise #labrumtear #coffeedaily #feminineenergy #masculineenergy

I’m such a feelings person. I used to always wan

I’m such a feelings person. I used to always want to hold on to the good and avoid all the bad.
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🌱 In uncertain times, I remember having had to talk myself through them (still do), saying, “you’ve made it to today just fine. Your track record shows you’ll continue to be fine. So keep going.”
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🌱 And it’s true. Most of the time, we’ll be fine. It just won’t always be peachy. And sometimes it’ll be amazing. But that’s what taught me to stop avoiding the bad (hello, adulthood). To re-frame it as “leveling up”. To never forget to relish the good either.
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⭐️ This moment here.. It’s a good one. I’m basking in it. And even though I know there will be another time to level up, I also know I’ll be juuuuust fine when it comes. I’ll even be better for it 💁🏻‍♀️.
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✨I dare you to go after what you want.
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Dr. Megan-Marie Delegas PT, DPT
#meganmariept
#keepthehabit
#bebetter
#iifmv
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#resilience #keeppushing #grind #imstillscared #lakewinni #gimmelove #goafterwhatyouwant #itsallrelative

- ELBOW MOBILITY - . . Here is a clip from an elbo

- ELBOW MOBILITY -
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Here is a clip from an elbow and wrist sequence I made. This piece focuses on the range of motion of the elbow through active techniques from @functional_range_conditioning.
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🌱 This can be a daily "self care" exercise I give those with tennis/golfer's elbow because it's low risk and easy to do anytime. I will always provide some strength work with clients, but that's for another day.
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🌱 The range of motion we can access in our joints can affect the efficiency and effectiveness of accessing ranges of motion in other nearby joints, which is why targeting the elbow can improve some wrist pathologies.
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🌟 MICRO-ANNOUNCEMENT! I am spending much of my time building a library of videos.. like this single exercise here, and of guided sequences, and of *eventual* informative videos.
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🌟They will be categorized (e.g. injury type, location, lift type, education, etc.) and will look like this video above. Some will be simpler or linked to *eventual* workouts too 😍
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Stay tuned for more details, intent, and launch!
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Dr. Megan-Marie Delegas PT, DPT
#meganmariept
#keepthehabit
#bebetter
#iifmv
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#elbowmobility #wristmobility #mobilityexercises #flexibilitytraining #armexercises #tenniselbow #golferselbow #epicondylitis #physicaltherapysanfrancisco #physicaltherapyboston #physicaltherapynewyork #elbowpain #elbowpainrelief #yogatherapy #wristpain

- SMOOTHIE TIME - . . Yet another posed picture of

- SMOOTHIE TIME -
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Yet another posed picture of me during pseudo-non-SIP. I swear this isn't good for my ego.
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Anyway, here's me and my smoothie! I love to have them in the summer when it's hot out, as a meal replacement, or just before/after a workout.
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🌱 While I do believe our nutrients should come from unprocessed, whole foods, I still am an "imperfect human" and eat "imperfectly". In my smoothies, however, I still try to hit all three macronutrients, and get plenty of veggies + high fiber items.
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Here's what I put in this one:
🦴 Protein: Vega Protein & Greens, vanilla
🥕 Vegetable: Frozen spinach
🥜 Fat: Peanut butter or powdered @pb2foods
🍒 Fruit: Mixed frozen berries (low sugar, high fiber)
🥛 Liquid: Almond milk, unsweetened
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🌱 Cheers to drinking my calories 'cause it’s convenient AF and delicious AF 💁🏻‍♀️.
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Dr. Megan-Marie Delegas PT, DPT, PNc1
#meganmariept
#keepthehabit
#bebetter
#iifmv
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#vegaprotein #proteinsmoothie #proteinsmoothies #pb2 #pb2powderedpeanutbutter #proteinpowder #vegaproteinandgreens #smoothierecipes #healthyrecipeshare #proteinpowderrecipes #vegateam

- Single Leg Knee Squat - . . This single leg squa

- Single Leg Knee Squat -
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This single leg squat is similar to the other variations out there, but I specifically like to use this version with my ankle clients.
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I guide them to aim the non-weightbearing knee or shin down towards the heel of the standing limb.
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🌱 In doing so, they are forced to shift their weight and knee forward, addressing:
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- Ankle range of motion
- Dynamic stability of the ankle
- Intrinsic foot muscles
- Eccentric calf control
- Eccentric achilles forces
- Global ankle strength
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🌱 In addition to benefiting the ankle, this single leg squat addresses:
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- Knee range of motion
- Eccentric quad control (patellar tendon!)
- Deep hip range of motion
- Single leg control
- Proprioception
- Glut strength
- Abdominal strength (obliques!)
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⭐️ Not everyone can get down to the ground, and that's totally okay. There are ways to modify this to work for you. Biggest goal is to keep the heel down.
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Dr. Megan-Marie Delegas PT, DPT
#meganmariept
#keepthehabit
#bebetter
#iifmv
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#ankleexercises #kneeexercises #singlelegsquat #anklemobility #kneepain #hipexercises #anklesprain #anklesprainexercise #kneemobility #physicaltherapytips #bodyweightexercises #functionalexercise #glutestretch #flexibilitygoals #calfexercises #quadexercises #thighexercise #cardioexercises #armexercises #hiitworkout #intervalworkout #lululemon #physicaltherapylife #fpm #firstprinciplesofmovement

- SQUAT - . . Squats are VERY functional in daily

- SQUAT -
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Squats are VERY functional in daily life and are one of the big bucket items in a good program. There are many variations of squats - sumo squats, mini squats, split squats, heels-elevated squats, etc. - so this isn't the only way to do it.
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🌱 Benefits of squats:
- Body awareness
- Spinal control and strength
- Pelvic control
- Hip mobility/range of motion
- Hip strength (gluts, quads, etc)
- Knee mobility/range of motion
- Knee strength (quads, adductors, hamstrings, etc)
- Ankle mobility/range of motion (think tight calves!)
- Ankle (calf, intrinsic and extrinsic foot muscles)
- Core strength
- Secondary longevity
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🌱 Applications in life:
- Lifting anything from floor or low cabinets
- Getting out of a car
- Jumping/sports
- Getting up from toilet, couch, or floor (think geriatic populations!)
- Moving heavy boxes
- Tying your shoes
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🌱 My top aim with clients is:
- Neutral back
- Heels down
- Hip crease below knee
- Knees past toes (yep! it's true)
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Many can't execute everything perfectly at first, which is fine and is when adjustments are made. This is when a coach is beneficial - to prioritize what those adjustments are.
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Dr. Megan-Marie Delegas PT, DPT
#meganmariept
#bebetter
#keepthehabit
#iifmv
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#squatexercises #squatmobility #hipmobility #hipexercise #hipstrength #physicaltherapyboston #physicaltherapysanfrancisco #physicaltherapynewyork #physicaltherapysandiego #healthcoachboston #functionalmedicine #mindbodyexercise #yogatherapy #yogainjury #injuryprevention #injurypreventionexercises #thereadystate #fpm #firstprinciplesofmovement #strengthandflexibility #movebetter #movemore #lululemonleggings #lululemonsportsbra #theassemblysf #thewing

- CURATING A LIFE - . . 🌱 “Breaking away from

- CURATING A LIFE -
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🌱 “Breaking away from a known system to create your own is hard. Every day you wake up to a path that's not there. Every day you have to blaze it. And by blaze, I mean you have to take a timid step one direction and hope it's right. And then the next day you have to take another step and hope it's right too. You never actually know what's working until it really does or until it really doesn't. And even then, you need to keep going. Pushing beyond daily uncertainty takes faith, self-trust, sacrifice, vulnerability, hard and, oftentimes, aimless work.”
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(That’s a portion of my quick and dirty blog I wrote today. It’s on my website, for anyone interested.)
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⭐️ Journaling, thought-vomiting, breaking down grand ideas into actionable steps, planning workout routines or meals, etc. is always done on paper first for me. It’s how I organize life. It’s a newer approach, and it works well for me. Those in my #BeBetterChallenge who journaled reported increased happiness and reduced stress. It’s something I do with my #GutHealth clients!
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I color coordinate and pay for the fancy notebooks, so over the coming years they’ll stack up beautifully into a tall record of my chaotically wonderful life. OR... that’s just how I justify buying them 💁🏻‍♀️.
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Dr. Megan-Marie Delegas PT, DPT, PNc1
#meganmariept
#keepthehabit
#bebetter
#iifmv
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#journals #healthcoachboston #physicaltherapyboston #sanfranciscophysicaltherapy #sanfranciscopersonaltrainer #entrepreneurialmindset #mobilityexercises #ptexercises #fitnesstraining #guthealthy #meditationspace #healthandwellnessblogger #healthblog #strengthandconditioningcoach #aboutguthealth #designworksinc #lululemonleggings #lululemonsportsbra

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