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SERVICES

First Appointment - Build a Wellness Plan

1

All About You

We will begin with a discussion centered around your goals, interests, preferences, and current or previous level of physical activity.

 

You can be as open as you like with no fear of judgment. This is an informal discussion that will set the course for what comes next.  

2

Physical Examination

The physical examination is designed to see where you are at currently. This will allow us to pinpoint certain areas that need more attention than others, as well as gage your progress as we continue to work together. 

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The examination will be completely tailored to your personal goals. 

3

Build a Plan

By the end of this session, I want you to feel that you have a clear understanding of our long-term and short-term plan to assure that you achieve your goals. 

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The plan will look drastically different for each individual based on your personal interests. 

All About You

Things to Consider:

  • No goal is too big or too small

  • Goals may include (but are certainly not limited to):

    • Decreasing pain (specific body part or whole-body)​

    • Improving body composition

      • Fat loss​

      • Muscle gain

    • Improving exercise tolerance

      • Able to walk, bike, run, or play sports more often or for longer periods of time. ​

    • Improving flexibility

      • Specific areas that always seem tight and bothersome.​

      • Whole body flexibility

Physical Examination

The physical examination will be tailored specifically to your goals. It may include tests that assess: 

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  • Muscular strength

  • Muscular endurance

  • Range of motion

  • Joint capsule restrictions

  • Edema/swelling

  • Body composition

  • Overall movement patterns​​

    • Walking, jogging, squatting, bending, reaching overhead, lifting, throwing, sport-specific movements, etc. 

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You have the right to deny any tests, or to request additional tests that do not necessarily pertain to your specific goals. 

Build a Plan

Your plan will be entirely focused on your specific goals. Some plans are very simple, while others are far too complicated to be outlined on a single page. Again, this is determined by your personal preferences. While many people would benefit from a step-by-step outline of their entire day/week/month, I have found it is more effective to begin with general recommendations. As time goes on, and adherence to general recommendations begins to produce observable results, then it may be a good opportunity to dive deeper into specifics. 

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What do I mean by general recommendations? Often small behavioral changes can produce significant results without worrying about the specific metrics and minute details. This could include:

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  • Adjusting the frequency of workout sessions per week. 

  • Eating more protein.

  • Drinking more water. 

  • Focusing on a specific form of exercise more or less often. 

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However, for some individuals that already have a strong background of physical fitness or individuals that simply want to push themselves - I can make a full, comprehensive, detailed plan within 48 hours of our first session. More comprehensive plans may include:

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  • Specific caloric intake goals (requires tracking calories)

  • Full workout program outlining every workout for a period of 1-3 months.

    • Specific exercises, # of sets, # of reps/set, and specific weight to use.

  • Establishing a customized warm-up routine for various physical activities. 

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There are pro's and con's to each of these approaches. A simple plan will yield great results for most individuals, while a more thorough plan will likely yield even better results. The most important factor is consistency. The simple plan performed consistently will always outperform a better plan that is not performed consistently. This is exactly why I generally start my clients with a more broad, general plan to start them off in the right direction. As he or she begins to make progress, I will slowly introduce more detail and nuance into their plan, gradually moving them closer and closer to their goals. 

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The primary focus is always consistency. There is not a fast or slow method, there is only a yes or no method. Faster results typically mean faster decline back to baseline. However, there is a way to make progress and to hold on to that progress. My goal is to show you how to do that and to help you address any obstacles along the journey to a healthier, happier you. 

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Below is more information on the types of equipment I use that may be incorporated into your plan either by my suggestions or per your request. 

Red Light Therapy

Red light therapy is one of the easiest methods to improve all aspects of your health. Red light therapy has been shown to provide positive effects including: 

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Pain Relief

Tissue Healing

Improved Skin Health

Muscle Recovery

Joint Health

Hair Growth

Mood Enhancement

Reduced Inflammation

I bring a portable red light therapy device to all my sessions. The device I use is made by JOOVV - they are leaders in this industry and have been endorsed by professional sports organizations including the NFL's San Francisco 49ers. When it comes to red light therapy, there are very specific guidelines regarding the wavelength of light and many "off-brand" devices are simply bad deals because they do not emit light of the appropriate wavelength. That is why I went with JOOVV, a company endorsed by medical doctors, professional athletes, and independent research studies - guaranteed to deliver the advertised effects. 

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JOOVV's devices are capable of delivering red light AND near-infrared light separately or together.​​​

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Red Light

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  • Delivered at 660nm wavelength

  • Easily absorbed by surface of cells and tissues.

  • Enhanced skin health and healing. 

Near-Infrared Light

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  • Delivered at 850nm wavelength

  • Penetrates into deeper tissues

  • Enhanced recovery and reduced inflammation. 

Recovery Mode

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  • Continuous red light AND pulsed near-infrared light.

  • Boosts body's natural recovery, healing, and regeneration process.

  • Ideal for post-workout treatment. 

Red light therapy treatments typically take ~10 minutes to complete per body region. 

For a more thorough understanding of red light therapy, I advise reviewing JOOVV's website: 

https://joovv.com/pages/science

Therabody Sense: Therapeutic Massage Device

Theragun Sense makes it easy to relieve pain and integrate an effective, personalized wellness practice into your lifestyle.

4 interchangeable attachments for various degrees of pressure and localization. 

5 pre-set programs:

Back Pain

Tension Relief

Lower Body Recovery

Sleep Prep

Breathing - Meditation

Great for pre-workout, post-workout, or at the end of the day for full body relief

Benefits include:

Relieves aches, pains + tension

Eases soreness + stiffness

Reduces stress

Improves sleep

Increases circulation + mobility

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Handheld Dynamometry:
The Gold Standard of Strength Testing

        I utilize a combination of state-of-the art equipment and old-school basics in order to provide the best available in-home health and fitness service.

      I am thrilled that I'm able to utilize a handheld dynamometer for strength testing. This piece of equipment is the gold standard for muscular strength assessment as it provides a definite, quantitative value corresponding to the strength of specific muscle groups. This is a device used to train physical therapists at nearly all physical therapy doctorate programs, then is never seen again in clinical use because it is too expensive for physical therapy clinics.

       Physical therapy clinics instead use a strength-testing procedure called manual muscle testing. They provide force with their hand against your body and measure your strength on a scale of 0-5 based on how hard they pressed with their hand. Countless studies have shown that manual muscle testing is an extremely unreliable method with low inter-rater and intra-rater reliability.

       Handheld dynamometry provides objective measurements that can be used to discover imbalances that I will help you address via corrective exercises facilitating muscle activity and massage techniques inhibiting muscle activity. 

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