Happy New Year, I hope everyone is enjoying their 2023 so far!
As a physical therapist, I like to promote physical activity. And one thing that I see holding a lot of people back from physical activity is obesity. Not only here in El Paso, but also nationwide.
The main problem with obesity preventing physical activity in my opinion, is the negative stigma that comes with being obese. I’ve heard many times from many patients “I’ll never be the same.” “I’m older.” “I used to play sports in high school.” Many of my patients used to be active. The thing that gets me is the “used” to.
Why not go back to it? It’s never too late.
The biggest problem over all is that mental component. We hear so much about exercising, eating right, and that’s all great, but what if your mind is not totally ready for these big lifestyle changes?
There could be things from your past preventing you from taking those steps forward, and no matter the obstacle, it’s important to spend time recovering and getting your mind fully ready before starting a new chapter in your life.
In many ways it can be difficult to wake up early and exercise and still go about your day. Or choosing a meal when it’s between $15 for the healthier option or $5 for a burger and a coke. It’s easier to make the unhealthy decision and most of the time, I don’t blame you!
As a matter of fact, I just heard recently that Burger King is launching something called a suicide burger. Why? And chances are, it’s probably a lot cheaper than a salad. So it can be very very difficult to live and think about living a healthier lifestyle.
I challenge you all to try and work on the mental component first. Get yourself ready.
It’s going to be hard, but you can motivate yourself to set your alarm early. Set 3 if you have to. Just start by getting up and doing at least 15 minutes of exercise. 15 minutes is all you need to start and it doesn’t have to be lifting weights or using all this crazy equipment you spent a bunch of money on. Just start by getting up and walking around the living room. Put some headphones on and go up and down your garage step for a few minutes.
Anything you can do is important. As long as you get started, you will get the hang of things and it will become easier and maybe even more enjoyable. Once you’re more comfortable in your routine you can then start adding in some simple equipment like maybe an affordable fitness tracker to track your steps. The 10,000 steps a day challenge is a great starting point just to see your progress and how much further you can go every day. Even if you are not meeting the 10,000 steps, by furthering yourself just a little every day you can get there, and that is an amazing feat.
Being able to motivate yourself is one of the most important parts of your fitness journey and is what’s going to help you get through those bumps in the road we all experience. You are not alone in this struggle, it’s hard for many other people and even for me as well.
It can be even harder with things like social media. I see a lot of individuals posting about their fabulous life with their washboard abs and diced bodies, and that can be very unmotivating. At a certain point you have to realize, you are probably not going to look like that. Everyone’s genetics are different, you are built different than other people and there is nothing wrong with that, you just need to learn to work on you. Motivate yourself and block out all of the negative social media and negative societal expectations so that you can focus on what your specific body needs.
I promise that once you get your mind through that barrier and you start being active, it will become automatic. You’re not going to want to sleep in or take the elevator, being active will become a more important part of your life. Try it for 4 weeks straight. It takes around that time for someone to form a new habit so by the end of that 4 weeks, you just might be an exercise enthusiast!
I challenge you guys and I know you can do it!
- Jose Gutierrez, PT, DPT
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I am a left below knee amputee since September 14, 2009. I lost my leg due to contracting Necrotizing Fasciitis, this happened in a matter of 2 days. Due to many complications and 2 additional surgeries I did not receive my prosthesis for 2 years. During that time, I was out of work and basically confined to a wheel chair. When I first presented myself to Harry Koster at Spine & Rehab Specialists I was in very very poor condition. Could barely do the most limited of exercises he required with a lot of grunting and complaining. During the first year and half of therapy I received 14 trial legs due to atrophy of my residual limb, which caused many setbacks but I had 2 goals at that time. One was to see my only child graduate from college and two was to dance with him at his wedding. I gained strength during my time and eventually started to walk on the basic treadmill. My endurance was terrible, after 15 minutes and 3 or 4 stops I was done physically until Harry received the Alter-G Anti-Gravity Treadmill. I can now walk for 30 minutes without stopping, no discomfort on my residual limb and no loss of momentum. I highly recommend this treatment for anyone who it is deemed necessary for their treatment for recovery. By the way I did walk down the aisle at my son’s wedding and danced with him also.
My sincerest thanks to the wonderful staff and professionals at Spine & Rehab Specialists!
“Prior to my PT evaluation at Spine & Rehab Specialists with Harry, I had pressure and pain in my lower back, numbness on my left leg and I was frequently falling down out of nowhere. I was very upset and frustrated with myself. When I met with Harry for my evaluation, he was very patient and understanding. Rather than just looking at my MRI, he listened to my concerns and evaluated me. During the Evaluation Harry found that my core was very weak and also that I had pinched nerves, this would be the reason of my falls and pain. I felt very comfortable and I believed in my heart that I was in good hands. I was relieved to know physical therapy would benefit me long term rather than pain management shots that would only put a band aid on my problem. After all my PT sessions and hard work were complete I felt a lot better and stronger with zero falls and feel less numbness as time goes on. I was taught different types of stretches and exercises that I continue doing at home to keep progressing. I couldn’t be more grateful to God and to Harry and his wonderful team for giving me a better quality of life.”
“I was referred to Harry Koster by my neurosurgeon David Masel MD. Back in 2005. I had a Severe herniated disk that limited my ability to walk further than ½ mile without burning & Pain sensations going down my legs. At that time my Dr. wanted to see if I could improve with PT. While attending PT with Harry, Harry did physical manipulation while teaching me lifelong skills of proper body mechanics, proper exercise that would strengthen my back & overall body. I did both land & aquatic therapy. My pain level significantly decreased and with the techniques used & learned I was able to walk more than 1 mile with minimal pain. I was so impressed with the professionalism & courteous staff there isn’t another therapy place I recommend. Harry Koster/ Spine & Rehab Specialists are truly the BEST & most ethical in El Paso. I decided to pursue to have a laminectomy/ discectomy surgery about 1 & ½ years after I started PT I was still on medication and my husband and I longed for a child. I was 29 years old and was confident in my neurosurgeon (David Masel MD) & fully confident in my PT (Harry Koster). I had the Surgery, got off my medications and started walking the day of my surgery. I kept hearing my PTs voice reminding me that I have to work thru post-op pain and wasn’t going to damage myself but instead get stronger! I attended PT with Harry for several months after surgery. I was able to walk 5 miles and go thru my day without pain & without medication. I would make my PT land exercises apart of my daily routine so that I would be strong enough for a future baby. God blessed my husband & I with 2 beautiful daughters. I am so thankful & so blessed to have had the best team to help me achieve a happy & pain-free “everyday” life! I truly am so thankful for Spine & Rehab Specialists …. Especially my PT Harry Koster. It’s been 10 years since my surgery and am still pain free & not on any medications. I still continue to see Harry Koster (on & off thru the years) for other health ailments that I’ve encountered. He is the BEST! God Bless Harry Koster & his staff, they are so welcoming, friendly, professional & make you feel at home.”
When I first started therapy, I had dizzy spills and balance issues. With the help of Steve and the staff I have more confidence with my balance. With the stretching exercises and exercises for the dizziness I am able to manage so much better. I feel so much better than when I first started therapy. Thank you, Steve and the staff for helping me feel better.
I was apprehensive to come to physical therapy because I thought it was a waste of time. The experience I had is totally different than what I expected. Myriam Nunez, PT, DPT and her assistants were awesome. Somedays I felt I was being pushed too hard but it was for the best of my health. I no longer have pain, I am able to do the things that I was not able to do before I got here. I would highly recommend Myriam Nunez, PT, DPT to my fellow coworkers, family, and friends. Everyone from the office personnel was very friendly and made me feel very welcome. They were even all smiles after a hard days work.
“Came to Spine & Rehab Specialists due to lower back pain. Ever since my initial visit I have been treated with nothing but attention and respect. My initial pain was at a level 10. I could barley move. Now I can happily say that it has subsided to about a 4. Harry and his staff have played a big role in my decrease in pain. The most noticeable is Harry’s and staff’s attention to doing all exercises correctly. Thank you for your help!”
– Ramon Mendoza Jr.
I was in a car accident on November 16, 2016. I went to the doctor and was diagnosed with a slipped disc. I went to the hospital in January for an aggravated disc and was getting harsh muscle spasms. I started coming to Spine & Rehab Specialists and the physical therapy has helped me do more of my everyday living. Steve and Myriam have helped me grow stronger every day and now I can go through a day without having to take pain pills and having hardly any muscle spasms. I am so strong as I can be! Thanks to everyone at the Spine & Rehab Specialists!
My name is Bridgette G. Gause-Bush I am 34 years old, a devoted wife, and mother of one.
On the 26thof September 2017, I suffered two stokes (Hemorrhagic and Ischemic) both of which went to my central core. I also suffered three heart attacks at the same time. I had to be resuscitated three different times and was clinically brain dead for six and a half minutes. Due to the CPR I had four broken ribs on my left, three on my right, and my sternum had been broken as well. Even through that the Doctors of William Beaumont fought for me, I spent three weeks in the ICU two of which were on a ventilator and two chest tubs. My husband and mother were told there was a marginal chance of survival and even if I did wake up and came back, I would never walk, speak, or have a normal life ever again.
When I arrived, I was barely able to walk and that was with considerable help from not only my husband and my mother but also a walker with wheels. Without the walker I was not able to walk around even then it took a significant physical strain and toll on me. I was no longer able to lift anything other than a water bottle in weight with my arms, my balance was non-existent, and it was a chore just to be able to feed myself. I had spent that last two months like this and had almost given up until I meet Anthony.
The first day of meeting him not only was the staff very professional and courteous but Anthony showed a true sincere concern for what I had lived through and told me he was going to do everything he could to help me get better and stronger. We started slow and easy, but it was very painful die to the injuries I had sustained. But Anthony truly cared and would make sure I would not over exert myself, but at the same time make me push myself within two weeks of working with Anthony I no longer needed the walker and was working om my balance. I was able to regain some upper body strength as well. By the time April 2018 came around I was able to do a one mile walk for the Fallen Soldiers with no assistance. I credit this to my determination, support from my family and the amazing help that Anthony gave me.
One year after the incident Anthony had me pushing a 70-pound sled with 45 pounds of additional weight, riding a stationary bike for five minutes, using training ropes with three sets of 10, getting up and down off the floor on my own. Standing on one foot with my eyes closed and lifting a box with 50 pounds of weight from the ground to a chest level shelf. Anthony continued to push me and build me and made me believe in myself. I can now get in and out of the tub on my own, and most importantly he has given me the ability to pick up my four-year-old daughter again. I’m able to function again with little to no help.
Thank you so much Anthony, I will never forget you, and the support of the staff for what you all have done for me and my family.
Sincerely
Bridgette G. Gause-Bush
My physical abilities have greatly improved from my previous conditions. Due to appropriate and professional therapy, I am now able to continue to develop a full range of mobility. I have always considered myself to be actively above -average. Many years remained uneventful in regard to illness and injury. However, up until a few years ago, my body underwent changes. This transition was more than just something that comes with aging. These afflictions include: brain stroke, peripheral nerve damage, hiatal hernia, hypertension, collapse arch, worn-out left hip, right hip replacement, arthritis of the spine, and other spinal problem. I was also hospitalized shortly before my therapy session. I was tested for another brain stroke. The neurologist congratulated me because it was merely a seizure.
I am currently sixty-six years of age and its fair to say that all this matches up with the years. What doesn’t seem to match is that all this occurred within the same time-frame. I wasn’t going to settle with these changes. In contrast to my past, I continually labored to do things that one usually does not of second nature. I readily recall having difficulties such as: limited walking and standing, inability to get on or off a sidewalk-curb. Even stepping over sidewalk cracks was difficult. I couldn’t button my shirt, tie my shoelaces, or shave. I didn’t have the strength to lift a five-pound bag of groceries. A stroke inhibited me from getting into my vehicle. Once I was in, I was unable to use the steering wheel, floor stick shifter, or pedals. Aside from my regular daily skills, my secondary objective was to recover at least a portion of my strength.
Having patience and remaining focused led to a short-length therapy with Spine & Rehab Specialist. My needs were met, and I have shown improvement due to: pain reduction, increased mobility, use of latent muscles, increased strength, and increased endurance. I feel assured that I can continue an exercise routine without injury. My overall confidence, determination, motivation, and stamina have also increased.
My close communication with Anthony Durant PT DPT and Steven Galaviz PTA, allowed me to convey useful information. From this cooperation they proceeded to set up a comprehensive, effective, and beneficial exercise routine.
My complete session successfully culminated within an unexpected short amount of time.
Thanks Again,
Frank J. Flores