Freedom Physio PLLC

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Freedom Physio PLLC Tactical Strength and Conditioning, Tactical Rehabilitation Effective Fitness Training Deal
https://www.effective.fitness/a/41522/Jeqn9fGQ

16/05/2022

The body doesn’t act in isolation

The body has a beautiful (and sometimes dysfunctional) way of achieving movement. Movement patterns are learned ways of creating motion through the intersection of tissues in order to achieve a specific outcome. Another words, how is your body getting from point A to point B.

I program in a way that exposes weaknesses and then train them to help optimize performance, reduce injury, and minimize pain.

Schedule your FREE consult now!

15/05/2022

🍉☀️😎Summer Specials 😎☀️🍉

I’ve been hard at work learning new skills, now it’s time to put those to work!

Summer specials: individual and group

Individual:
•individualized programming
•personal development
-$40 per session
-$35 per session if 10 or more purchased

Group (2-3):
•teams
•accountability
-$30 per session
-$25 per session if 10 or more purchased

Training may include principles relating to:
-strength
-speed
-agility
-movement/mechanics
-reaction
-recovery strategies
-injury prevention

**Prior to beginning any program an initial assessment will be completed to lay a foundation (take baseline measures, discuss goals, assess movement and mechanics). The initial assessment is included at no additional charge with a 10 session purchase. Sessions purchased on an individual basis will require a $30 initial assessment.

Looking for a specific service? Message or comment below!

If you’re wondering where I’ve been the past two years… I did a thing 🎓More prepared than ever to advocate and empower y...
09/05/2022

If you’re wondering where I’ve been the past two years… I did a thing 🎓

More prepared than ever to advocate and empower you to

•meet your goals
•recover from injuries
•optimize your performance

through integrative health and performance outcomes.

Thanks to everyone who has supported me this far, I couldn’t have done it without you! Stay on the lookout for summer specials coming your way!

🔥🧯Reducing PFSAs in firefighters🧯🔥Firefighters are exposed to perfluoroalkyl and polyfluoroalkyl substances(PFASs) in fi...
21/04/2022

🔥🧯Reducing PFSAs in firefighters🧯🔥

Firefighters are exposed to perfluoroalkyl and polyfluoroalkyl substances(PFASs) in firefighting foams.

PFASs have been associated with a range of adverse health outcomes.

This study found that both blood and plasma donations resulted in significantly lower PFAS levels.

Check out the full article athttps://jamanetwork.com/journals/jamanetworkopen/articlepdf/2790905/gasiorowski_2022_oi_220196_1648733774.14966.pdf

I’ll be presenting research on mapping access with public safety to athletic trainers at 1:30 EST on February 11th!
18/01/2022

I’ll be presenting research on mapping access with public safety to athletic trainers at 1:30 EST on February 11th!

We're excited to announce our lineup for the 2022 PSATS Conference! It includes 5.0 Cat A CEUs, student presentations, and Keynote Speaker Nancy Burke. Register at psatsociety.com

24/03/2021

😖Tight Back? Try this!

Seated Cat/Camel

Move through this motion slowly, think: •vertebrae by vertebrae
•trying to get a deep stretch
•maximize your range

Play with the movement to see what works best for you!

Try this movement 5-6 times through as a warm-up, cool-down, or just to get your body moving!

Try it out and let us know what you think!

11/03/2021

💪 No Equipment Arm Pump 💪

No equipment? No problem!

Pair this arm pump paired with your favorite cardio for a full body workout!

15-20 reps X 4 sets
•push-ups
•bicep pushes
•scap push-up (variations)
•tricep dips

Try it out and let us know what you think!

Have questions about form? Want to know more? Comment below or DM us!

26/02/2021

🙌 Prep-Work 🙌

Try this pyramid style warm-up to get your core primed and prepped for movement!

45 sec work: 15 sec rest
Work up the pyramid, then back down

•dead bugs >
•side plank v-ups (R) >
•prowler plank knee taps >
•ankle hold cross crunches (R) >
•ankle hold cross crunches (L) >
•prowler plank knee taps >
•side plank v-ups (L) >
•dead bugs >

‼️Don’t forget:
•neutral spine
•slow and controlled
•shoulders tucked down and back

Try it out and let us know what you think!

Have questions about form? Want to know more? Comment below or DM us!

19/02/2021

🥶 Weather-Day Workout ❄️

No sliders, no problem! Find your local frozen pond and get after it 😅

Pictured here
•pond pikes
•side lunges
•running man

Not pictured here:
•triple lutz ⛸

Conditions have been rough here in TX the last couple of days. After many days of being crouched in the fetal position for warmth, find a way to let explore movement 😆

Comment below with how you made the best of these winter conditions!


☠️Carbon Monoxide☠️According to the CDC, Carbon Monoxide (CO) is an odorless, colorless gas that can cause sudden illnes...
17/02/2021

☠️Carbon Monoxide☠️

According to the CDC, Carbon Monoxide (CO) is an odorless, colorless gas that can cause sudden illness and death. When power outages occur, like most of Texas is currently experiencing, the use of alternative sources of power can cause CO to build-up and poison people and their pets inside trying to keep warm.

The CDC lists the most common symptoms of CO poisoning as: headache, dizziness, weakness, nausea, vomiting, chest pain, and confusion. When exposed to high levels of CO loss of consciousness and death are possible!

CO is found in fumes produced by furnaces, stoves, lanterns, and gas ranges, or by burning charcoal and wood. CO from these sources can build up in enclosed or partially enclosed spaces. People and animals in these spaces can be poisoned and can die from breathing CO.

FACTS:
* Every year, at least 430 people die in the U.S. from accidental CO poisoning.
* Approximately 50,000 people in the U.S. visit the emergency department each year due to accidental CO poisoning.
* Red blood cells pick up CO quicker than they pick up oxygen.
* When you inhale CO, your body replaces the oxygen in blood with CO.
* People who are sleeping or who have been drinking alcohol can die from CO poisoning before ever having symptoms.

TIPS:
* Never use a gas range or oven to heat a home.
* Never leave the motor running in a vehicle parked in an enclosed or partially enclosed space, such as a garage.
* Never run a generator, pressure washer, or any gasoline-powered engine inside a basement, garage, or other enclosed structure, even if the doors or windows are open, unless the equipment is professionally installed and vented. Keep vents and flues free of debris, especially if winds are high. Flying debris can block ventilation lines.

If you don’t have a battery-powered CO detector, buy one!

Change the batteries every 6 months.

Stay safe and stay warm!

♥️ Blood Pressure in First Responders ♥️Some important statistics from this article:❗️The majority of incident cardiovas...
13/02/2021

♥️ Blood Pressure in First Responders ♥️

Some important statistics from this article:

❗️The majority of incident cardiovascular disease events occur in emergency responders who are initially pre- hypertensive or only mildly hypertensive.

❗️3/4 of emergency responders have prehypertension or hypertension

❗️75% of firefighters, police officers, and ambulance personnel are overweight or obese, by body mass index (BMI) criteria

❗️a significant number of obese responders have or are expected to develop obstructive sleep apnea.

❗️Obstructive sleep apnea is highly linked to hypertension

Check the article out for more information on risk factors and proposed guideline.

Kales SN, Tsismenakis AJ, Zhang C, Soteriades ES. Blood pressure in firefighters, police officers, and other emergency responders. Am J Hypertens. 2009;22(1):11-20. doi:10.1038/ajh.2008.296

😤 Breathing 😤One of the most underrated and least talked about tools in health and performance.In a profession with so m...
06/02/2021

😤 Breathing 😤

One of the most underrated and least talked about tools in health and performance.

In a profession with so many uncertainty’s, breathing is often the only thing you can control.

It has many potential benefits including:
•increased accuracy completing tasks
•lower HR
•decrease stress hormones
•improve sleep
•improve muscle activation
•increase immunity

Breathe in for 3-4 seconds.
Breathe out for 3-4 seconds.
Repeat.

If you’re up for a challenge, try using only nasal breathing during your next workout or recovery session.

Try it out and let us know what you think! Comment below or DM us if you have any questions or ideas for future content!

Lavie P. Rediscovering the importance of nasal breathing in sleep or, shut your mouth and save your sleep. J Laryngol Otol. 1987;101(6):558-563. doi:10.1017/s0022215100102245

Martel J, Ko YF, Young JD, Ojcius DM. Could nasal nitric oxide help to mitigate the severity of COVID-19?. Microbes Infect. 2020;22(4-5):168-171. doi:10.1016/j.micinf.2020.05.002

Trevisan ME, Boufleur J, Soares JC, Haygert CJ, Ries LG, Corrêa EC. Diaphragmatic amplitude and accessory inspiratory muscle activity in nasal and mouth-breathing adults: a cross-sectional study. J Electromyogr Kinesiol. 2015;25(3):463-468. doi:10.1016/j.jelekin.2015.03.006

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