Read that title again. It doesn’t seem possible, right? It might not even sound logical. How could squats and overhead presses have anything to do with brain health? And could they really reduce your risk of Alzheimer’s disease? That doesn’t seem right! But the connection is closer than you might think. Click here to learn more.

Over the past few decades there has been a lot of talk in the running community about foot strike. Is there an ideal foot strike to improve running efficiency? Does foot strike relate to injuries? And should runners try to train and adopt a different foot strike than what is natural to them? Using current research, I will try to give a clearer understanding of foot strike and answer those questions.

If you have been to our Hamdpen location in the past few months or have seen our social media or any emails (including this one!) recently, then you have interacted with the newest member of our Outlast staff, Ashely Guetler. Ashely has been such an amazing addition to our crew. She does so much "behind the scenes" work that it would be impossible to list it all here. She is also a coach of our group fitness classes and has a talent for making people feel seen and knowing when to push and when to hold back. We are finally getting around to doing a blog interview with Ashely so go ahead and do yourself a favor and click this link to learn a little more about Ashely!

We all know that mental stress can show up in different ways in our bodies. For example, chronic stress can elevate our baseline heart and respiratory rate which will place more demand on the cardiovascular system, it can create gastrointestinal distress, it can lead to nervous system disorders, and it can even cause issues with reproduction. As a physical therapist, I have seen many cases of chronic and unmanaged stress affecting the musculoskeletal system. In this blog, I will discuss the most common ways that stress affects the musculoskeletal system and what we can do to keep our physical bodies healthy in the face of stress.

Muscle mass and muscle strength is crucial to our survival as humans. This should not be news to anybody. Anthropologically speaking, the stronger early humans were also the ones that were able to better acquire food, defend themselves against invaders, and survive harsh environmental conditions. The stronger we are, the harder we are to kill. Check out our blog to learn more about the link between muscle mass and our health and well-being.

The holiday season is upon us! Let’s make it a happy AND healthy holidays this year! Holiday eating can be one of the biggest challenges to maintaining progress in our health and fitness goals this time of year. So, we wanted to provide you with a holiday nutrition survival guide in this month’s blog article. In the article, we cover 5 strategies that can be used to maintain good nutrition habits and get through the holiday season without sabotaging your goals and needing damage control come January. Check it out! And Happy Holidays to all!

Group fitness classes are intimidating, especially going by yourself. This deters a lot of people from ever trying a group fitness class. Your not alone if you’ve had this thought once or twice. Working out with a group of people is the best way to keep yourself accountable, gain confidence, and have fun. Not convinced yet? Read below for more benefits of working out in a group.

Falling is the number one catalyst to sharp declines in health in the elderly. Therefore, it is only reasonable that maintaining our balance, and thus preventing the likelihood of falling, is essential to living a long and healthy life. Click here to read our new blog about maintaining and even improving balance as we age.

Protein is a CRITICAL nutrient in our diet. BOTH for fueling training sessions to gain and maintain muscle AND to keep our bodies healthy over our lifetime. Check out this month’s blog article if you are interested in how to best optimize the daily protein intake in your diet. We’ll cover – how much protein to eat each day, what type of protein sources to eat, when to eat protein throughout the day and how to time protein intake around our workouts.

Nutrition plays a crucial role in maintaining a healthy lifestyle, acting as the foundation for overall well-being and optimal functioning of the body. A balanced diet rich in essential nutrients, vitamins, and minerals fuels energy levels, supports immune function, and promotes healthy growth and repair of tissues. Embracing mindful eating habits fosters not only a healthy body but also a greater sense of well-being and longevity. Read more about keeping nutrition habits and tips to include in your daily life.

Blood flow restriction (BFR) training, a technique that has been utilized for over five decades, revolves around the innovative method of partially restricting arterial blood flow to the limbs while completely occluding the return of venous blood. This specialized approach significantly elevates the oxygen demand in the muscles during physical activity, leading to a greater accumulation of metabolic byproducts, which together enhance muscle fatigue and promote hypertrophy. By manipulating blood flow, BFR training allows individuals to achieve substantial strength and muscle growth with lighter weights, making it a valuable tool for rehabilitation, endurance sports, and enhancing overall athletic performance

SLAP tears are a common injury in athletes, especially overhead throwing athletes, gymnasts, and weightlifters. Because this is such a common injury, people often do not require surgery and usually have good success with physical therapy and a specific exercise routine. Click on our blog to learn more about how to exercise with a labral tear.

Creatine is the #1 most researched supplement on the market. However, until recently all the studies were done on men. It has also almost exclusively been marketed towards men. I know many women, myself included, have been skeptical of creatine use because of the “bro-like” atmosphere surrounding it. Thankfully things are changing and more and more research is looking at the effects of creatine on the health of women. And not just young women, but women throughout the lifespan.

I have had many conversations with my patients lately about the quadratus lumborum, commonly known as the QL. In many cases, these patients have suffered from chronic low back pain without a specific injury. This muscle has multiple functions and can be the source of low-level, chronic low back discomfort if overused, tight, and/or weak. Releasing and re-training the QL can be very successful in finally getting rid of low back pain.

Cycle syncing is based on the idea of pairing certain activities, exercise, and food with the different phases of the menstrual cycle in order to limit fatigue, mood swings, hunger, and to feel an improved sense of balance.

Meet Ann! We love Ann and can not say enough positive things about this wonderful human. Ann is a functional medicine nurse practitioner and has a wealth of knowledge on how to optimize your health in order to not just prevent disease, but get you functioning at your best! Click here to learn about her, her practice, and how she can help you!

Heart rate variability (HRV) is an objective measure of the function of our autonomic nervous system. A heart rate that is variable and adapts quickly to demands is believed to bestow a survival advantage. HRV is a uniquely individualized measurement but a higher HRV means there is more variability between heart beats and thus there is more balance of the autonomic nervous system. A lower HRV indicates an imbalance in the autonomic nervous system and is seen in times of stress or poor recovery. Check out our blog to learn 5 ways to improve your HRV!

Arthritis is a common condition that affects millions of people worldwide, causing pain, stiffness, and reduced mobility in the joints. In this blog post, we'll explore the role of exercise in managing arthritis pain and improving overall joint health.

Trigger point dry needling is becoming an increasingly popular treatment method utilized by physical therapists to treat muscle pain. If you have been a patient at Outlast, you may have already encountered dry needling. As a PT that utilizes dry needling on a daily basis, I often get asked “how does this work?” My standard answer is usually a variation of “It creates a local twitch response in your muscle which helps relieve the tight tissue and improve blood flow to the area”. However, it is much more complex and really interesting. If you want a mini deep dive on dry needling, keep reading!

This month’s blog article is all about dialing in nutrition in the New Year. If your goals for 2024 include improving your nutrition to improve your health, assist you in losing body fat or gaining muscle, or to aid in optimizing your physical performance, we want to provide you with 5 principles and habits to help you in achieving those goals. Check out the blog to learn about these 5 principles that will help you in creating a game plan to start off the year strong with momentum towards achieving your nutrition goals.