What is Your 1 Rep Max?
By Dr. Maria Villarini PT, DPT, CKTP, CYI
Many people put in lots of time and effort working out and lifting weights without ever achieving their desired goals. It can not be said enough times that desired results and body transformation require a combination of WHAT you fuel your body with (food, nutrients, and supplements) and HOW you challenge your body (Training Program: weight, resistance, repetitions, intensity, volume, variation). Some things that help with HOW you challenge your body is having some ACCOUNTABILITY with your workout. Some people call a friend to “check in” with and be accountabIe for even making it to the gym. Others will rely on using a heart rate monitor or a fancy watch to help keep them accountable of the efforts they put into their workout. But, If you want to see results and consistently have- Gains (muscular growth and development) then you need to start using your 1 Rep Max (1RM) for accountability.
“The CHALLENGE is not meant to be comfortable”
“The CHANGE is your reward”
Your 1RM is the maximum weight you can lift for an exercise with proper form for a maximum of 1 repetition. Using your 1 Rep Max will keep you honest with yourself and your efforts during a workout. It will help you set goals. It will help you develop a Training Program that will definitely lead to desired growth and development. That being said, people very rarely work with their 1 Rep Max on a consistent basis at the gym. In fact, the 1 Rep Max is often ESTIMATED and not actually tested to avoid injury and keep movements safe. You should avoid attempting to achieve or test your 1 Rep Max if you have only recently started strength training, recovering from an injury, or are not being guided and checked by a strength training professional.
Instead, your estimated 1RM can be used to design a training program or follow a given training program of particular percentage of effort. For example, if your goal is to train within 80% of your 1RM for a particular exercise, you should be able to lift a certain weight for a set number of repetitions until muscle failure. So, depending on your goals for training you can be more consistent and see better results by recording your 1RM and working within various ranges of that weight. Remember- credit is given for every time you are physically active- at the gym or in other forms. But, Let’s get real, if you don’t challenge your body enough, you won’t see change. The challenge is not meant to be comfortable. The change is your reward.
Click on the Link to calculate your ESTIMATED 1 Rep Max
Call 914-505-6556 or visit www.innerstrengthpt.org to make an appointment
for more assistance on Training Program Design, Training Technique,
Athletic Optimization, or Injury Prevention.
Dr. Maria Villarini is a licensed Physical Therapist specialized in Pelvic Rehabilitation of dysfunctions resulting from the Pelvis and Pelvic Floor (Bowel, Bladder and Sexual dysfunction) as well as performance optimization for Athletes. Dr. Villarini has helped to heal, educate, and empower men and women of various dysfunctions with the emphasis of a holistic approach and mind-body connection. Her education and experience as a classically trained dancer, marathon runner, weight lifter, and yoga instructor help her to bridge the gap between Sports Rehabilitation and Pelvic Rehabilitation to find the “Missing Link” and allow others to Live Life Without Limits. She continues to embrace her mission to Reduce The Time Of Suffering by educating patients, the health and wellness community, colleges, and doctors on available noninvasive and effective physical therapy treatments for these problems.
Some Life Lessons To Learn Through Yoga
By Dr. Maria Villarini PT, DPT, CKTP, CYI
Yoga is becoming more popular and more accessible to the masses. You no longer have to look like a classically trained dancer to feel comfortable taking a yoga class. Each yoga studio has seen its fair share of diversity in students and teachers are learning more and more about how to work with such diversity. There are different options of Yoga Styles (Bikram, Ashtanga, Kripalu, etc.) and settings- within a heated or nonheated room- in which you can practice. Some people practice yoga as a form of exercise while others practice yoga for more of the mental connection. The true benefits of Yoga come in the form of improvements in both the mind and body.
My own journey into Yoga started off extremely disappointing. At the time I felt like I was physically fit: running half marathons and taking lots of group fitness classes. I took a yoga class at a gym. I didn’t feel “flexible” enough to enjoy or even complete the class and left feeling frustrated. Needless to say, I didn’t go back. In later years, after I became a Physical Therapist, I attempted yoga again at a gym and had the best experience of my life. I had started to incorporate more strength training into my fitness routine and this yoga class challenged me in a different way. I was sweating bullets when just trying to hold a chaturanga (like a narrow push up) without falling flat on the floor or on my face. I saw men and women gracefully float off of the ground in inversion and arm balance poses. I had the motivation and most importantly I saw that I could progress to doing greater things in yoga and more advanced poses without needing to be very “flexible”. In time I also saw improvements in my flexibility. I had even started to work around some structural issues I’ve had in my hip for years.
Fast forward several years later, after practicing at home and in yoga studios on a regular basis, I found myself incorporating yoga more into my physical therapy treatments to help patients of all physical abilities get back to their prior level of function, prevent future injury, and excel with performance optimization. I decided to give to to become a Certified Yoga Instructor to increase my mind-body connection within my own practice. I knew that the program that I was interested in would be consuming in time and I was finally ready to set that time apart for myself and be open to grow deeper in my own practice. I was open to whatever lessons I would learn through this process. I just didn’t expect my lessons to begin on the first day
It all began when we were asked to sit in Sukhasana
The lessons that I learned about life and myself on the first day of my yoga teacher training were profound and long lasting. Ironically, I didn’t realize them right away. In fact, on the first day of class, we focused on a pose named Sukhasana- “comfortable seat”. It’s basically a pose where you are sitting tall with your legs criss-crossed in front of you. Simple enough, children sit like this all the time without any training. This pose in yoga could be used at the start of class, during a warm up, or even for time in mediation. While everyone in my class was trying to “find their breath” in this pose I struggled just trying to get into the pose and look “comfortable”.
A structural problem in one of my hip bones and limited movement of my pelvis in this position just didn’t allow me to do it. Ultimately, the instructor and I realized that it would be impossible for me to obtain and sustain this pose without the help from blocks and blankets. So I thought, It’s the first day of class and already I am showing everyone in class my “Limitations”. I didn’t expect to come to class and be a shining star but I definitely needed some building up of confidence after that class.
But Sukhasana, and my struggle to get into Sukhasana, had a profound effect on me.
These are the Life lessons I’ve learned from my “struggle”
It is okay to get help to support you when you can’t do it alone- hence the blocks and blanket in this example- but pertains to life in general.
It may be a struggle for me to do what others find “easy”- but it feels like a great accomplishment when I do get it done.
Time spent overcoming any hurdle is time well spent
My journey/path in life is my own- I can’t live someone else’s life or be envious of anyone else’s success
These lessons stayed with me throughout the entire training and I grew more grounded in my faith, beliefs, confidence, and commitment to myself as well as to others at the end of the training. My mind-body connection became stronger than ever before.
If you find yourself limited by pain or physical dysfunction and unable to enjoy activities that you once enjoyed you don’t have to give them up. There could be a Missing Link that you unaware of that will make you enjoying or returning to that activity possible. Your Pelvis and Alignment could be the key. To confidentially discuss specific concerns or make an appointment for an evaluation, don’t wait, call 914-505-6556 or visit www.innerstrengthpt.org for more assistance.
Dr. Maria Villarini is a licensed Physical Therapist specialized in Pelvic Rehabilitation of dysfunctions resulting from the Pelvis and Pelvic Floor (Bowel, Bladder and Sexual dysfunction) as well as performance optimization for athletes. Dr. Villarini has helped to heal, educate, and empower men and women of various dysfunctions with the emphasis of a holistic approach and mind-body connection. Her education and experience as a classically trained dancer, marathon runner, weight lifter, and yoga instructor help her to bridge the gap between Sports Rehabilitation and Pelvic Rehabilitation to find the “Missing Link” and allow others to Live Life Without Limits. She continues to embrace her mission to Reduce The Time Of Suffering by educating patients, the health and wellness community, colleges, and doctors on available noninvasive and effective physical therapy treatments for these problems.
Let's Talk About the Pelvis and Pelvic Dysfunction
Let's Talk About the Pelvis and Pelvic Dysfunction
By Dr. Maria Villarini PT, DPT, CKTP, CYI
It may be difficult at times to find the right words or the right person to talk to about such personal or embarrassing things in your life like: leaking urine when you laugh, cough, or exercise; pain with vaginal penetration via intercourse or a routine GYN exam; unexplained abdominal or lower back/sacral pain that only a surgeon has an answer for; feeling inadequate as a man due to erectile dysfunction, and the list goes on and on.
Who are you supposed to turn to?
Who can you be completely honest with and have a real discussion with about these things?
I have heard it all. My work is my passion and I never leave it at home. I can be at any social gathering and someone within my group is likely to share their own personal account about a question or problem that they have. After talking to them and sharing with each other the things that others and doctors ignored or tried to sweep under the rug everyone always feels more relieved and better informed at the end of the conversation. Many people decide to seek treatment after talking about their problems because they finally realize that they don’t have to continue to live the way they have been living. It’s like a light bulb goes off, they have an Ah Ha Moment, and they realize that there is help and things can get better.
I wish I could be at every party, celebration, get together, basketball game, or movies. It is at places like these that things come up. Men show how uncomfortable or painful they find sitting to be, women complain about their recent trip to the GYN or other doctor. It’s at these more relaxed times that people, friends, friends of friends, and family let down their guard and start being real.
So, since I can’t always be there, I have created an extension of myself to help begin these difficult conversations and be available to you at all times.
I introduce you to REAL TALK Mari
(Mah-ree with a roll of the tongue and Spanish accent)
REAL TALK Mari
She was created to have REAL discussions with others, answer questions, and bring up tough topics that maybe your friends, family, or doctors aren't talking about regarding anything related to Pelvic Health or Pelvic Floor Dysfunction.
More importantly, she was created because I can't always be a part of your circle of friends to let you know there is help for what you're going through or that you're not going crazy.
Please use this Blog post to ask any question you would like or join in on Instagram or Facebook to contribute, add your personal experience, or get informed.
So, Let's Finally Start Talking... FOR REAL
Dr. Maria Villarini, PT, DPT, CKTP, CYI
Founder of Inner Strength Physical Therapy
“Real Talk Mari” was created by Dr. Maria Villarini, a licensed Physical Therapist, who specializes in the rehabilitation of dysfunctions resulting from the Pelvis and Pelvic Floor (Bowel, Bladder and Sexual dysfunction) as well as performance optimization for athletes. Dr. Villarini has helped to heal, educate, and empower men and women of various dysfunctions with the emphasis of a holistic approach and mind-body connection. She continues to embrace her mission to Reduce The Time Of Suffering by educating friends, patients, colleges, and doctors on available noninvasive and effective physical therapy treatments for these problems.
To confidentially discuss specific concerns or make an appointment for an evaluation, don’t wait, call 914-505-6556 or visit www.innerstrengthpt.org for more assistance.
Home services are available and spanish speaking therapist are available.
The Pains of Pregnancy
The Pains Of Pregnancy
By Dr. Maria Villarini PT, DPT, CKTP, CYI
My Story
I have been blessed with a beautiful, energetic, articulate, caring son. I have been enjoying every day of parenthood that are filled with surprises and those filled with challenges just the same. I feel fortunate to be able to enjoy the “Joys of Motherhood”. Prior to getting pregnant I was an active person who frequented the gym doing cardiovascular and strength training at least 3 days/wk. I always envisioned being active during my pregnancy and even attending prenatal yoga classes. I was excited about the possibility of being a part of a new community and forming a bond with new experiences to share. I read the book that almost all expectant mothers read: “The Joy of Pregnancy” and was ecstatic. My journey to becoming a mother however was not joyous at all. I experienced a difficult and painful pregnancy that resulted in the inability to walk. My story below may be gripping at times as it is raw and unedited. It is a constant reminder that triumph can come out of any struggle.
“Triumph can come out of any struggle”
I knew things were not what they were supposed to be when I went to my routinely scheduled OBGYN appointent at 4months pregnant and was asked by the assisting nurse if I was having contractions because I was bent over, supporting myself by the wall, and taking baby steps. I was just walking to the bathroom when the front desk personnel rushed me in to see my doctor and skipped everyone else in the rooms who were waiting. When my doctor saw me she was beyond concerned. Her first question to me was “Why are you walking this way?”. My only answer back was: “I can’t walk any other way”. I explained to her that I had been having excruciating pain at the front of my pelvis that felt like a shearing which got worse when I walked especially when I took normal sized steps. I also told her that I hear a loud popping sound coming from my pelvis when I change positions in bed and that pop results in severe pain. I explained that going up and down a flight of stairs was nearly impossible at this time so the subway stairs were killing me when trying to get to work. I was still working full time as a Physical Therapist treating very active and athletic patients. My commute to work lasted 45mins and required taking the subway and walking up and down subway stairs on a daily basis. Since she didn’t fully understand why I was experiencing so much pain and what I meant by the “popping sound with pain” I proceeded to demonstrate the position that would result in the audible pop. I lay on my left side with my knees bent, opened the right leg so that the knee faced the the ceiling and followed with the Left leg. And there it was the “Pop” with pain. The doctor heard it and also saw my face. She immediately told me to stop. She said she was sending me to see an Orthopedic specialist. I told her the part of my body it was coming from and she insisted to see the Orthopedist to assess my hip because she thought my hip was dislocating (coming out of the socket). She also told me I am restricted to modified bed rest and will not be able to return to work in this condition.
Reluctant to go see an Orthopedist I knew I wanted someone, anyone, to help me and take the pain away. I repeated my story to the Orthopedic specialist and demonstrated the same move that results in the loud popping noise. His reply was: “You are a physical therapist and really know your own body”. He then proceeded to tell me that he didn’t think the sound was coming from my hip but the only way to truly confirm this is through an x-ray. Then he informed me that at this time an x-ray could potentially result in side effects and harm to the baby that didn’t outway the benefits. He let me know that if in fact it was a dislocation of the hip nothing could be done until after the pregnancy anyway. His recommendation to me was not to cause any “added irritation” to the area and return to him after delivering the baby for additional tests if it was still a problem. There I was, assured by the specialist that the pain was likely not coming from the hip and barely being able to make my way back home and suffer through the 45mins commute. I didn’t get any answers or help with my pain. His “advice” rung in my head the entire commute home…”no added irritation”. I quickly went through a list of everything that “irritated” me which was walking, changing position in bed, getting out of bed, and going up and down stairs. In essence, to avoid “irritation” I would have to stay home, lay in bed like a mummy and limit walking to only trips to the bathroom. The thought of the next 5½ months of pregnancy mentally and physically exhausted me.
I was very active prior to my pregnancy and now at 6 months pregnant I was barely able to walk. In fact, after commuting to see my doctor, which required walking 8 city blocks and going up and down subway stairs, it would take me 3 days at home to recover. Most of that time I spent in bed and putting ice along the front of my pelvis. My doctor continued to see me and ask about my pain and advised me that when delivering we will be cautious of my hip and avoid bringing my knees all the way to my chest to avoid dislocating the hip. That was considered my “Birthing Plan”. Because of my professional background and my education I had a very good idea of what was happening to me but I didn’t know how to treat it or how to make it better. I started to wonder why everyone kept talking about “The Joys of Pregnancy” when all I was experiencing were “The Pains of Pregnancy”. I remember wondering how other pregnant women could just glide when they walk as if they and their growing belly were being supported by clouds under their feet. Here I was unable to lift one foot off the floor to take a step while the other foot supported me without experiencing excruciating pain. My steps could not be more than 3 inches apart without severe pain. Even getting dressed became a painful event.
In my time alone at home I remembered learning about the issues of the pelvis and how painful it can be if there was a problem or dysfunction in the area. In fact, I myself treated patients (none who were pregnant) with varying degrees of pelvic pain and dysfunction and was able to relieve their pain. However, being pregnant posed completely new challenges that I wasn’t prepared for mentally, physically, or emotionally. I knew I needed to see a Physical Therapist that specialized in the Pelvis and every problem surrounding the pelvis. So that’s exactly what I did. I did my research and looked for a Physical Therapist that specialized in Pelvic Dysfunction. The closest specialist that was available was more than 45mins away from me and didn’t mention that they were treating pregnant women. Although I was in excruciating and unrelenting pain I decided that adding another 45mins commute to see a specialist would result in making me feel pain so bad that it would force me to recover in bed for 3days once again. Then I made, what I convinced myself was, a rational decision. I decided to stay home, in bed, and do nothing. That’s right, I did nothing.
Studies show that something happens to a person’s brain chemistry when they are experiencing chronic and persistent pain which is categorized as pain lasting for > 6 months. I was now within that time frame at 6 months pregnant and experiencing pain as well as additional symptoms related to chronic pain. I found myself in a vicious cycle thinking I couldn’t move, I couldn’t go outside, I couldn’t enjoy my pregnancy, I couldn’t be active, I couldn’t relate to other pregnant women, and I couldn’t stop the pain. Because my activity was limited and my pain was increasing I gained 50lbs during my pregnancy. Needless to say my pregnancy was difficult.
I delivered a healthy baby boy 3 weeks after the anticipated due date and was immediately faced with new and additional challenges. I was expected to move, carry my own body weight as well as carry my 9lb son in and out of a car seat, and carry the car seat as well. All this while still having 90% of the pain I had while I was pregnant. I realized very quickly that this pain wasn’t just going to go away. I questioned myself and my ability to be an adequate mother. I saw women do this on a daily basis and knew what was expected of me. I was expected to be able to “handle” all of this. And so at my first visit to the pediatrician with my son a few days after the delivery I grit my teeth and fought back the tears from the pain. I could barely walk. I could barely carry my son. I could barely lift the car seat out of the car. I could barely stand in front of the doctor’s office while my husband parked the car. I was past thinking about the pain. The pain was there and wasn’t going anywhere. Instead I began to harp on the fact that I wasn’t like everyone else. I decided not to the talk about the pain anymore to anyone. There was no more excuse after all, I wasn’t pregnant anymore. I thought if people and professionals didn’t understand what was happening when I was pregnant it’s a waste of time to talk about it now that I had delivered.
At that point I started to ask myself questions. I wondered why aren’t there more people like me that I can talk to. I asked myself why is every pregnant woman and new mom i’ve met so happy and look at ease with the simple task of walking. After just 1 week of continued misery I decided to take action and became proactive. I started to remember the basics of what I was taught in school of the human body and how to gradually get someone back to their previous level of activity. Knowing that what I had studied wouldn’t be enough help I began to do extensive research on healing from Pelvic pain. I began to implement techniques and modification of movement and slowly progressed myself to be able to walk pain free. Then I was able to lift my son and do daily activities with modification in movement but pain free. It was not an easy road to recovery, to get stronger, and rid myself from this pain, but it was possible. I had done it. I was determined to get myself stronger than I was even before I was pregnant physically and mentally. A fire had ignited in me.
Along with my physical healing my thoughts became clearer. I began to forge answers to those same questions I was asking myself earlier. I realized people weren’t talking about their pain because they possibly hadn’t come across someone or a health professional that would actually understand it. I realized the pregnant woman with pelvic pain will not be the woman happily socializing in typical pregnancy groups and going to prenatal yoga because they would be in too much pain. Instead they will be suffering at home in silence with limited function counting the days until their delivery to finally enjoy “The Joy of Motherhood” like I did. At the time of writing this Blog I am proud to say that my greatest achievement since my pregnancy has not been my increased physical strength. It isn’t how much weight I can squat or lift from the ground, or my ability to do splits in the air. It has been my improved Quality Of Life and the fact that I can run around and play with my son and be completely pain-free. He still hasn’t beat me in a race but I’m sure that time will come soon.
In the process of my own healing of mind and body I began seeking out advanced and specialized training in Physical Therapy. I extended my studies and have become an expert and specialist in treating men and women through all phases in their life including pregnancy who suffer with various Pelvic and Pelvic Floor Dysfunctions. I have shared my story to serve 2 purposes:
- Educate healthcare professionals that physical therapy specializing in Pelvic Rehabilitation can significantly help reduce pelvic pain and lower back pain while pregnant and
- Empower pregnant woman and ensure them that they do not have to suffer in pain through a pregnancy. Pain should not be an expectation from any woman bearing a child and carrying that child to the full term of her pregnancy. My ultimate goal in caring for others with such debilitating pain is to reduce their time of suffering.
If you or someone you know finds themselves in a similar situation please reach out and speak to a specialist in Pelvic Rehabilitation @ Inner Strength Physical Therapy at (914) 505-6556 or visit www.innerstrengthpt.org to discuss concerns or make an appointment.
Home services and spanish speaking therapist are available
When The Pain Limits Your Life
How many times have you said to yourself or to someone else, “I just can’t do that”. There may be a time in your life when you decide that the best action to take regarding Pelvic or Lower Back pain is to take no action at all. You decide to lay in bed, take pain medication, and wait for things to get better. This is when you begin to let pain limit your life.
By Dr. Maria Villarini, PT, DPT, CKTP, CYI
How many times have you said to yourself or to someone else, “I just can’t do that”. There may be a time in your life when you decide that the best action to take regarding Pelvic or Lower Back pain is to take no action at all. You decide to lay in bed, take pain medication, and wait for things to get better. This is when you begin to let pain limit your life. Whether you are young or old, active or sedentary, on a high school sports team or a parent on the sideline, a professional bodybuilder or a computer analyst, there may be a time in your life when the pain you experience around your Pelvic or Lower Back region limits your level of activity and limits your life. You may wonder why it is that you're experiencing severe and sharp lower back pain when you try to lift weights off of the gym floor, lift a grocery bag, get out of a car, or walk up/down stairs. You may be envious of the parent who's playing with their child in the park because you know that running would be an impossible task at the moment since there is severe pain with just taking a step. Or you may be the person that has started to make changes or excuses to get through a day. For example, you may stay at the bottom of the steps at a busy subway station waiting for the crowd to pass so that you can slowly walk up the stairs one step at a time because that's the only way to quiet your Pelvic or back pain.
If you find yourself in one of these categories, or in a category that you have made up just for yourself, you are not alone. When you are experiencing discomfort or pain you are sure to seek help and look for answers. Your doctor may send you to see a specialist in back pain. After a battery of exams, tests, and medication you could find yourself with continued pain. The reason for this is that you haven’t had your problem evaluated and treated correctly. An evaluation done by a Pelvic Floor Rehabilitation Specialist can determine whether or not you are being affected by muscle, joints, or the mechanics of the pelvis on the spine. Only after a thorough evaluation will it be possible to properly proceed with treatment without the need for invasive interventions such as injections or surgery.
Here is what you should know:
The pelvic girdle is a ring like structure. It’s located in the lower part of the trunk connecting the axial skeleton (skull and spine) to the lower limbs. The bony Pelvis consists of two hip bones, the sacrum, and coccyx (tail bone).
The main function of the pelvis is to:
Transfer weight- from the upper part of the skeleton to the lower part of the skeleton
Provide attachment- for a number of muscles and ligaments in movement
Contain and protect- the abdominopelvic and pelvic viscera (organs)
Due to the location of the pelvis and its important functions, an injury or dysfunction in that area could result in severe pain along the Pelvic or Lower Back region that limits function. If you have found yourself limited by pain that is unresolved you should speak to a specialist in Rehabilitation of that region of the body. Rest assured that noninvasive treatment can help to reduce pain, restore function, and maintain the quality of life you desire in order to go back to living life without limits.
To further discuss these concerns schedule an appointment to be seen by a Pelvic Floor Rehab Specialist. Contact a specialist at Inner Strength Physical Therapy at (914) 505 6556 or visit www.innerstrengthpt.org to discuss concerns or schedule an appointment.
Home services and Spanish speaking therapist are available
Dr. Maria Villarini is a licensed Physical Therapist specialized in Pelvic Rehabilitation of dysfunctions resulting from the Pelvis and Pelvic Floor (Bowel, Bladder and Sexual dysfunction) as well as performance optimization for athletes. Dr. Villarini has helped to heal, educate, and empower men and women of various dysfunctions with the emphasis of a holistic approach and mind-body connection. Her education and experience as a classically trained dancer, marathon runner, weight lifter, and yoga instructor help her to bridge the gap between Sports Rehabilitation and Pelvic Rehabilitation to find the “Missing Link” and allow others to Live Life Without Limits. She continues to embrace her mission to Reduce The Time Of Suffering by educating patients, the health and wellness community, colleges, and doctors on available noninvasive and effective physical therapy treatments for these problems.