#inhomefitnessandwellness

[tbpfit]

Vegan sweet potato brownies, consisting of flax seed, coconut oil, oat flour, maple syrup, cocoa powder, vegan chocolate chips, and almond flour. Great healthy snack, breakfast or dessert after a meal. Here is the succession of ingredients made by the great, Sara Florio! #inhomefitnessandwellness #brownies #sweetpotato #vegan #healthy #dessert #snack #delicious #totalbodyperformance #mealprep #easter #munchies #plantbased (at Redding, Connecticut) https://www.instagram.com/p/B-781zcFWSY/?igshid=x4kmcpd6fvxj

[tbpfit]

As an ex-soccer player, I enjoy training like an athlete and training others like athletes. Before the virus, we helped 6 to 8 Norwalk High Soccer players by introducing a new form of training and small group training. Here are some pictures of our last session. #totalbodyperformance #inhomefitnessandwellness #norwalkhighschool #soccer #balance #agility #coordination #explosiveness #trainlikeanathlete #fitness #acsm (at Norwalk High School (Connecticut)) https://www.instagram.com/p/B-O_6U0FNU9/?igshid=1jehhnhuwgxuu

[tbpfit]

As physical/occupational therapists and personal trainers, we work with clients with all types of fitness goals; however, because of our backgrounds, we specialize in working with post orthopedic surgery and post outpatient rehab clients, with the majority of our clients being total hip and partial/total knee replacements. Just because outpatient therapy has concluded does not mean exercises and building mobility, strength and balance has to end! Here is a peek at 2 of our favorite exercises for a post outpatient total hip replacement approximately 6 months out of surgery (per our protocol). Single leg hip hinge and single leg sit to stands- functional training at it's best incorporating balance, strength through weight bearing and mobility. TBP combines physical therapy techniques with personal training. #totalbodyperformance #inhomefitnessandwellness #holistictraining #calisthenics #postoutpatientrehab #physicaltherapy #occupationaltherapy #singlelegexercise #balance #functionaltraining (at Redding, Connecticut) https://www.instagram.com/p/B-I62jtlxP_/?igshid=1orecjrqbt5zb

[tbpfit]

No gym? No problem. I love my outdoor workouts! The first is a push up burpee skater to single leg stance on the BOSU. Took a couple attempts (see bloopers), but practice makes progress. Agility, coordination and balance. Secondly is 3 push up to 3 body weight skull crusher combo. Core and upper body strength combo. After this superset to finish up I ended up like Logan, TBP mascot. #totalbodyperformance #inhomefitnessandwellness #3Dfitness #push ups #balance #BOSU #skullcrushers #calisthenics (at Redding, Connecticut) https://www.instagram.com/p/B-Dhyf_l-Cd/?igshid=165mubct35r8d

[tbpfit]

Another of our wonderful clients putting in work. 4 exercises to strengthen glutes/hips combining cardio and hip stabilization. We train not just for aesthetics or weight loss or general strengthening, we train with holistic programs combining all planes of movement and build overall athleticism by incorporating several exercise techniques to reach our clients goals. #totalbodyperformance #inhomefitnessandwellness #holistictraining #hipstability #gluteexercise #cardio #trainlikeanathlete #quarantine (at Stamford, Connecticut) https://www.instagram.com/p/B-CdZRXl9af/?igshid=mpoo94tovokq

[tbpfit]

Shoulder rehab exercises with a bonus shoulder exercise tips. The most unstable joint in the body is one of the most common injured joints at the gym along with the back and knee. As homecare therapists, it is uncommon to see patients with total shoulders replacements; however, we do see a lot of patients with old rotator cuff injuries, labral tears, and impingement from amputation with walkers, canes, and other assistive devices. These are basic strength, stretches, and postural exercises we have our patients perform. Proper shoulder mobility depends on posture, scapular mobility and reduced compensatory movements from the cervical spine. #totalbodyperformance #inhomefitnessandwellness #holistictraining #shoulderexercises #posture #stretches #dumbbells #resistancebandexercises #exercisetips (at Redding, Connecticut) https://www.instagram.com/p/B9-KXmJF3L4/?igshid=1dj540db1duii

[tbpfit]

Next up is the total hip replacement. As stated, there are two variations, the anterior and posteriolateral approach. Depending on the approach the surgeon operates, you have 3 hip movements you should stay away from to reduce the possibility of dislocation. Walking and icing continue to be the most important components of recovery, but here we share our favorite exercises we have our patients perform during their homecare PT sessions immediately after hospital discharge. A lot of emphasis is awakening the glutes, as the posterior approach involves cutting through one of the 3 glute muscles and the anterior approach tightens the hip flexors group and leaves the glutes dormant. People typically suffer from weak glutes regardless, poor muscle control, reduced brain muscle connection, and simply, we tend to sit way too much throughout the day! The majority of our TBP clients are total hips (either posterior or anterior approach) so we continue to focus on glute strengthening either by using exercises that force the client to lift their extremity against gravity or stabilization through full weight bearing. The idea remains the same regardless of the stage of healing. For more about us check out tbpfitness.com. #totalbodyperformance #inhomefitnessandwellness #physicaltherapy #occupationaltherapy #hipreplacement #hipstability #gluteexercise (at Redding, Connecticut) https://www.instagram.com/p/B96dMmElZy5/?igshid=18pdsm1tsectg

[tbpfit]

It's not always smooth sailing at TBP Fit. At times it takes multiple attempts to get a move just right. Here are our latest #bloopers. During these rough times in #quarantine it's nice to have something to chuckle about. We practice daily to progress, not to be perfect. #totalbodyperformance #inhomefitnessandwellness #practicemakesprogress #stickwithit #wetraintoimprove https://www.instagram.com/p/B95L7zfl3gP/?igshid=u4r62izhfb23

[tbpfit]

Total/partial knee replacement top 4 exercises for homecare patients are here! This is a simplified group of exercise that I have ALL my total knee patients perform. Along with massage and positioning for edema control, these are what I have are the best exercises for strength and mobility. Video 1 is the quad set, staple to any post knee surgery exercise to awaken the quadriceps. Isometrics are great exercises to awaken muscles without the irritation of joint mobilization. Exercise 2 is my favorite stretch, the step stretch. Allows the patient to be in control, is more functional because you are on your feet and uses bodyweight as opposed to someone else pushing on the knee- it gives the patient empowerment and control of the stretch, allowing for more range of motion with less tension. The sit to stand stretch, although more painful, progresses functional movement with knee mobility using bodyweight and forces the patient to start using the knee and not compensate like they do in the hospital. Finally, the long arc quad or seated knee extension which increases quadriceps firing against gravity once the joint has healed a bit, and forces the brain muscle connection to be in full effect. My patients and clients would agree I LOVE working with knee patients because they are super motivated, there is no restriction other than pain tolerance and I love teaching anatomy and kinesiology of the knee joint.these exercises coupled with an initial massage,l eg elevation with frequent icing throughout the day and at least 5 to 10 minutes of walking every hour the patient is awake are the best post OP acute exercises I have been pushing for 5 years of homecare. Tbpfitness.com, where we combine personal training with the science of physical and occupational therapy! #totalbodyperformance #inhomefitnessandwellness #homecare #physicaltherapy #totalkneereplacement #partialkneereplacement #quadset #longarcquads #kneerangeofmotion #acutestage #postsurgery #functional (at Redding, Connecticut) https://www.instagram.com/p/B93woeAl5bS/?igshid=xmwpanjfll65

[tbpfit]

With over 25 years combined of PT and OT work under our belts from outpatient rehab to skilled nursing facility experience to homecare, we, as therapists, want to help patients return to prior level of function and as trainers want our clients to meet their fitness goals, from weight loss to returning to sport. It is our passion to help by combining years of clinical study and experience with our passion in fitness, as we believe the future of personal training lies in medical preventative care our therapeutic background provides. Putting science behind exercise is what we do best! Here are basic homecare exercises we push towards our 5 most common diagnoses when we are out in the field, particularly during these times of quarantine. Our #miniseries includes total/partial knee replacements, total hip replacements, lumbar fusions, shoulder pathologies, and balance deficits.We selected our top 3 to 5 exercises per diagnoses to keep it short and sweet! #totalbodyperformance #inhomefitnessandwellness #physicaltherapist #occupationaltherapist #PT/OT #homecare #totalkneereplacement #lumbarfusion #totalhipreplacement #cardiopulmonary #balance (at Redding, Connecticut) https://www.instagram.com/p/B92tUK4lgiL/?igshid=w0uvmb6xe4kr

[tbpfit]

At home ab superset that hits every abdominal muscle from the deep lying transverse abdominis to the visible obliques/rectus abdominis. We combined all 4 types of core exercises; top to bottom, bottom to top, rotation, and stability isometric hold in this one piece of equipment ab combo. Video 1: 3 moves with a foam roller, cross bicycle crunches to v ups to hollow hold each performed for 10 and the hold for 10 to 20 seconds. Video 2 is the flutter kick rotation combo to make the lower ab/hip flexor dominated flutter kick more of a full abdominal contraction by adding rotation. Try them! Get moving, this #coronavirus should not dominate EVERY part of our lives, stay active. We will be posting more at home exercises with minimal equipment so stay tuned, follow us @tbp_fit, check us out on IG tbpfitness.com and our youtube channel Total Body Performance Fitness and Wellness so you can get some ideas! We work with our clients through skype as well, DM for more info because why wouldnt you want a physical therapist and personal trainer working with you? Be safe around the #world and keep active #totalbodyperformance #inhomefitnessandwellness #holistictraining #calisthenics #becreative #athomefitness #coronavirus #abdominales #abworkout #foamroller #hollowhold #vup #athlete #superset #coreworkout #physicaltherapy #stayfit (at Norwalk, Connecticut) https://www.instagram.com/p/B91QcAfFrYy/?igshid=k0f2oc1s7blf

[tbpfit]

Single leg exercises are as functional as it gets, add to it agility and balance components, and you have true a well-rounded athletic move. Single leg plyo sit to stand with a skater combines strength, mobility, balance and coordination. Give these a try, 8 to 10 each side with as much control possible. Train like an athlete, and you'll get athletic results. #totalbodyperformance #inhomefitnessandwellness #holistictraining #calisthenics #becreative #agility #balance #singleleg #xeroshoes #coordination #athlete #agilidad (at Norwalk, Connecticut) https://www.instagram.com/p/B9ytqP8F5HP/?igshid=1pvanx38ncn0x

[tbpfit]

Stability Core work: video 1 quadruped weighted bird dogs and video 2 seated BOSU reverse bar kayak rows. Both anti-rotation, both emphasize stability with co-contraction around the spine, and both don't require crunching that may cause low back pain. #totalbodyperformance #inhomefitnessandwellness #holistictraining #corework #stabilization #BOSU #rows #abdominales #birddog (at Norwalk, Connecticut) https://www.instagram.com/p/B9xWIVdFlom/?igshid=xglt538op69g

[tbpfit]

Here's a nice superset including bottom to top movement (video 1) and top to bottom (video 2) ab crusher. There are so many possibilities with video 1's set up, here are just a couple of movements we like to get a good #lowerab burn with ab kick outs and scissors. The second is the waiter crunch up with a single plate emphasizing unilateral shoulder stability, can be performed with feet on the floor or off the floor as a progression. An excellent total body move that will have you burning after 2 or 3 reps. Train like an athlete and you get athlete results. For more check us out at tbpfitness.com and follow us! #totalbodyperformance #inhomefitnessandwellness #holistictraining #calisthenics #becreative #abdominales #abworkout #waitercrunches #6pack #xeroshoes #superset (at Norwalk, Connecticut) https://www.instagram.com/p/B9wG__zlgNz/?igshid=5c3saqhuijew

[tbpfit]

-Skater to march combo with a band to spice up your #cardio. Second video is a progression using a kettlebell with an upside down hold for shoulder, elbow and wrist stabilization. -This move adds agility, coordination, balance, and strength, not just cardio. - Cardio does not have to mean machines, we find more functional and athletic ways to get our cardio because it challenges us in a different way and we avoid the 10 to 20 minute times to get the same effects we could get in a 5 minute span. -Look us up at tbpfitness.com and follow us for more ideas. Remember, we train not to look good but to move functionally and more athletically! #totalbodyperformance #inhomefitnessandwellness #holistictraining #xeroshoes #bandworkout #skater #kettlebell #athlete #trainlikeanathlete #agility (at Norwalk, Connecticut) https://www.instagram.com/p/B9q8SJtFnXA/?igshid=v004k2s3cnbw

[tbpfit]

Here’s a flow we use in a superset or as a finisher to end leg day. Retro lunge video 1 to single leg hip hinge video 2 to hip hinge plyo hop video 3. Video 4 is putting all three together. We use @kbandstraining in these videos but you do not need resistance to get a great pump! #totalbodyperformance #holistictraining #inhomefitnessandwellness #lunge #backlunge #singlelegdeadlift #singlelegworkout #exercise #fitness #legday #kbands #bandresistance #finisher #plyometrics #balance #stabilization #progressiveexercise #burnoutexercise (at Norwalk, Connecticut) https://www.instagram.com/p/B9cJE1NliMD/?igshid=cmwp3rso624p