Advice from our Exercise Educator, Melody

Each Friday, Melody Berrong, Pillar PC’s ACE certified Exercise Educator, meets with patients in one on one counseling to assist them in developing an exercise program. She works with patients in improving their strength, flexibility, and long term success at exercise. Her programs can be used at anywhere. You won’t be bound to a specific gym or location.

As always, consultations with Melody (and Carly our dietician) are included in membership and are free of charge for Pillar PC patients.

I want to share with you Melody’s email for this week that she has sent out to all the patients that have are working with her.

Pillar Primary Care is healthcare without hassles, built for you. We do that by providing you exercise education with a hometown expert as part of our standard offering.

Happy Friday Pillar Family!

I am excited to be working with you to meet your fitness goals.  By now many of you are a week into our programming, and I hope you’ve enjoyed it.  I am going to send out an email to my clients every Friday with a motivational tip and an exercise tip.

First: Short Term vs Long Term.  This is something I want you to think about.  Most of our fitness/exercise goals are a long term goal.  We don’t receive instant gratification, that can make consistency hard.  Short term: exercise, especially in the beginning, can be uncomfortable and hard which leads many people to want to quit.

But what do you really want long term?  Do you want to lose weight? Increase your strength to improve your overall health as you age? Do you want to set a good example for your kids?  Get off medications? Etc?  

It’s important to remember our long term goals in those moments when we struggle with motivation and want to quit.  Typically what you really want isn’t the short term fix that you give in to: whether that is quitting exercising or reaching for a sugary treat, ultimately those things aren’t what we really want.  So I encourage you to take some time to think about what you really want.  When it gets hard during a workout remember that.. What is your why?

Secondly I am going to be sending videos to you weekly highlighting form for specific exercises.  Attached is a good video highlight the proper form for squats.

If you struggle with your knees collapsing in, as described in the video, a good thing to use is a mini band around your quad (just above the knee).  I love mini bands for many reasons and this is one of them.

If you aren’t confident in form always do movements first without weight.  

Squats work our larger muscle groups: Hamstrings, Glutes, Quads, and our Core indirectly.  Because it works larger muscle groups you should be using much heavier weights than you do for say a bicep curl.  

Lighter weight means more reps so if you’re using lighter weight make sure you are getting at least 15 reps in. Then take a brief (less than 30 second break) rest and start again.

Heavier weights mean less reps and more rest. If you’re lifting heavier you can aim for 8-10 reps and a longer rest in between sets.

You should progress the amount of weight you are using.  This applies to anything strength related.  We don’t want to indefinitely use the same amount of weight for movements.

As you progress ways to make squats harder:

Control the tempo- 3 count down to the bottom of the squat and explode up, or vice versa 1 count down and 3 count up to the top.

Sit in the squat at the bottom for 10 seconds

Holding weights in the front rack position

Use a weight to stand on to do a heel elevated goblet squat (talk to me before you try this)

As always if you have any questions feel free to reach out.

Melody Berrong, CPT

Exercise Educator

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