Recently, I have been making the effort to purge unnecessary “time suckers” out of my life: social media and excessive time spent on my cell phone.
My business requires a significant amount of time on my MacBook or iPhone: emailing, scheduling, bookkeeping, marketing/graphic design, social media and website updates, video editing and producing YouTube videos, patient documentation reports, and of course…writing monthly newsletters! I do enjoy chilling out after putting Naomi to bed and checking my Facebook and Instagram accounts, posting videos and pics of Naomi and interacting with friends, patients, and acquaintances.
But I am also a wife, mother of 3 kids and need to run a household. I really can’t afford to compromise good productivity when there are groceries to be bought, meals to be prepped, dishes to be washed, laundry to be processed, kids to be nurtured and a husband to feel supported! Of course, I haven’t mastered anything yet; maintaining balance in juggling it all is a daily goal and I fail all the time, but can still feel at peace because I take just one day at a time.
My husband notoriously reminds me to spend less time on my iPhone when we are together, and I am working on that. I heard on Dr. Mark Hyman’s podcast that he gave his wife a small wooden box for their anniversary– to place his smartphone into– every time they’re together on the weekends as a way to be more present with her. What a great idea.
We have always committed to restricting screen time and phone use with our kids with rules, expectations, and progressive autonomy. We have seen the effects that excessive use has had over their attention spans, moods, mental health and motivation. It will be something we take seriously until all 3 leave the nest!
It’s important to educate ourselves and younger generations on the detrimental effects of excessive smartphone use– anxiety disorders have risen exponentially over the last few years.
Doing a “Digital Detox” is a good place to start, it would seem, but it doesn’t entirely address the problem long-term. It’s like deciding to omit alcohol during the week, but then binge-drinking on weekends. That’s not an effective solution to improving your health.
Instead of doing a Digital Detox, Dr. Cal Newport, Computer Science Professor at Georgetown University and author of 6 books, including New York Times Best Seller “Digital Minimalism” recommends more of an intentional, daily lifestyle commitment to reduce the amount of time on your smartphone.
Digital Minimalism, in Essence:
1. Start with listing out your core values (read my January 2018 Newsletter)
2. Look at the best ways to use technology to help support these values (being intentional about how you use social media and apps)
3. Then, ignore technology for all the rest! Those are the “time suckers” that rob us of our productivity and quality time spent with loved ones. Facebook, Twitter, Instagram, Snapchat, Candy Crush, etc…Delete them off your phone!
Here are the initial steps I’ve taken to monitor and reduce time on my iPhone:
1. Studying my Screen Time App: Go to the “Settings” on your iPhone. Scroll down to “Screen Time.” Study how many hours you have spent on apps and categories Entertainment/Social
Networking/Productivity. Make a goal to reduce it by 20% daily. Set up “Downtime” and “App Limits.” Mine are set to OFF between 11pm-7am.
2. Going to bed without my iPhone: I have been charging it in the kitchen vs. on my nightstand every night before crawling into bed. It has actually made a difference! I have less tension in my jaw and neck, and I feel more relaxed, less anxious, while reading a book and dozing off. Added bonus: I’m getting 7-8 hours of sleep every night!
3. Stressing less and posting less on social media for business marketing ads and moving towards hiring someone to take care of that for me.
Please feel free share with me what struggles you’re having yourself or in your family and what solutions you’re exploring to make a positive change! I’d love to hear from you.
Signing off my devices…
|Happy New Year!|
By now, the middle of this month, you have contemplated what resolutions or new goals you want to focus on in 2019.
I can’t help but focus on looking back at 2018, remembering what I experienced and learned, before moving ahead. I have been contemplating the highs and lows, and strongly acknowledge how grateful I am for the trials that ultimately strengthened me and my family. It was a pretty exhausting year…uncertain where I would land my business, my family, and our future. I am so grateful we stayed in Annapolis, and how all things fell into place exactly the way they did.
I learned valuable lessons in patience, strength, faith and resilience.
I have been focusing more on what truly brings me peace, versus chasing what I thought would bring me peace.
This deep, inner peace I have been experiencing provides an undeniable rest. And so, I will continue to strive to keep my life simplified to the things that matter to me most.
I spend most of my time caring for my family: cooking, cleaning, playing, having daily conversations with my husband and 3 children. Spending time in prayer, meditation, journaling, reading, and listening is a top priority. Attending and serving at our church is very important to me. I am grateful daily for a fulfilling career as a small business owner, physical therapist and movement educator, which teaches me so much about others and myself. I have deep and meaningful friendships with people who have similar values to me. I strive to cook and eat healthy foods, and I love to move daily, breathing through yoga sequences, firing up my core with Pilates, or enjoying a brisk walk to the park with my young daughter.
My Inner Core Values are:
1. My Family
2. My Faith
3. My Health
4. My Career
5. My Relationships
I encourage you to list out your core values and compare them with how you’re spending your time daily. Are they in sync? Is there balance? Do you have a general sense of peace? Or do you feel restless? Is there a palpable chaos along with frustration and anxiety??
No matter what season you’re going through right now, try to start pruning away things that subconsciously throw your core values off balance and make you feel anxious and restless. Surrender some of the burdens you’re carrying and begin to experience a deep inner peace.
It’s exactly what I learned and needed to do in 2018!
Now Teaching In Severna Park!
Looking for a great, low impact yet fun workout focusing on core strength and flexibility? I am now teaching at Club Pilates every Saturday morning.
Varying levels offered at 8am, 9am, 10am, 11am, 12pm Intro.
Find out more and sign up below.
Spots fill up FAST!
Are you exercising to build or maintain strength, but sometimes feel worse during or afterwards and experience increased pain in your back, neck, knees or hips?
Do you have a known medical condition that might be worsened with certain exercises and you’re just not sure how to safely modify them for your specific condition? And your instructor or personal trainer isn’t sure either?
For example: Pilates with osteoporosis? Yoga with spinal stenosis? Boot Camp with herniated discs or sciatica? Kettle bell with a torn rotator cuff? TRX with knee arthritis, an old ACL tear, or a total joint replacement? Barre with scoliosis, MS, or Ehlers Danlos Syndrome?
Do you have a sudden or long-term nagging injury that needs to be addressed, but you are too busy or just unmotivated to go see the doctor and endure that whole, frustrating “process” where you waste a significant amount of time waiting in the office and filling out forms? Only to spend less than 15, 10, or even 5 minutes face-to-face with them?
Have you actually tried outpatient physical therapy or other CAM providers and been told you have “plateaued” and there is nothing more that can be done for you?
If you answered YES to any of these questions, then Integrative Physical Therapy may be able to provide the right solutions for you.
Veronica Whetsel Integrative PT is now offering onsite physical therapy at Evolutions Annapolis. Veronica is a Maryland Licensed Physical Therapist, Professional Pilates Instructor, and Professional Yoga Therapist Candidate. She has over 13 years of experience treating patients holistically, using evidence-based medicine combined with manual therapy and mind-body awareness training. Her passion is to help restore normal function to dysfunctional bodies after studying the root issues, and fully educate her patients on the Dos and Don’ts with regards to exercise and pathologies to help them feel confident and safe.
Physical therapy is functional medicine. It should teach you what to do before, during, and after ALL phases of rehabilitation: acute, subacute, chronic, and wellness/ prevention.
Physical therapy is not having you do exercises on your own or with a technician. It is not where you see a different therapist at every visit. It is not where you run out of insurance visits and abruptly stop treatment without a future game plan. It is not where you get zero hands-on care from your therapist. It is not where you have machines primarily treating you- ultrasound, estim, traction, hot and cold packs week after week with minimal improvements.
Unfortunately, most patients who undergo traditional physical therapy lack adequate insurance coverage to support them through that whole spectrum, particularly the wellness and injury prevention phase. The medical model in the U.S. is deeply flawed. And it only seems to be getting worse.
Therapists may not get to explore their full potential of intuitive healing due to the constraints of time and the current model of medicine driven by health insurance companies. Therapists and physicians are getting burned out and discouraged. They need to be seeking a better way, by training with Ginger Garner, amazing pioneer of the Professional Yoga Therapy Institute, where Medical Therapeutic Yoga for the 21st Century is drastically changing lives for patients, providers, and communities.
Integrative PT with Veronica will guide you through that entire spectrum, meeting you wherever you’re at and letting you go with confidence and independence. She can also address any urgent needs that you have, such as an osteopathic adjustment for a rotated sacrum or pelvis, an annoying facet joint lock in your neck, centralizing referred pain from a bulging disc, or Rolfing out a trigger point in your piriformis or levator scapula. She has trained extensively in Functional Manual Therapy and osteopathic medicine with the Institute of Physical Art for over 9 years. Veronica has been known to help her patients maintain that adjustment and release and prevent recidivism with her unique approach of using Medical Therapeutic Yoga and Medically Based Pilates for the last 13 years.
Contact Veronica to schedule your first appointment. She would be honored to invest her time and energy into helping you manage your health. She is also available for Medical Therapeutic Yoga inservices in physician and CAM practices, schools, support groups, corporate wellness offices and more.
1834 George Avenue
Annapolis, MD 21401
It is great to be back. I’ve been on an 18 month hiatus from my professional career as a PT, staying home with my third child. I haven’t been in private practice since 2008. While I was sole owner of Mission Physical Therapy and Fitness, LLC from 2004-2008, I loved the autonomy and quality time spent with my patients. I’m simultaneously excited and overwhelmed to get this Integrative Physical Therapy practice up and running again. I no longer work for insurance-based outpatient practices that are busting at the seams…so being on my own means I get more time to spend with you, my family and friends (a true medical therapeutic balance) and not with medical coding, billing and endless documentation, which potentially diminishes your experience of personalized medicine.
I hope to use this website to inform, educate, encourage, and inspire those who seek answers for pain relief, true healing and full restoration. I’m here to spread the word about Medical Therapeutic Yoga For The 21st Century- how it has changed my life and how it can change yours too!
Please feel free to comment or inquire. I look forward to interacting with you!
Grace & Peace,