Balanced by Katie: Physical Therapy, Yoga & Wellness, Inc.

Yoga - because it makes stretching more fun, calms down your emotions, and clears your mind 🧠 🧘🏻‍♀️

Two ways to access more yoga and more mobility and flexibility with me 👇

1️⃣ Come to my yoga class Sundays 9:45am Warm Vinyasa Flow ✨✨

2️⃣ Become a BBK patient or client and I’ll trick you into stretching more by creating your own personalized yoga flow for you

Be gentle with yourself during the stages of change ✨✨

Change is difficult, but if we know there’s a better way for us that can help us grow it can be worth it.

Above we highlight the stages everyone goes through when making a change or building a new habit.

In our efforts to help motivate your May, we invite you to reflect on a health and wellness goal you had for 2024 and check in with where it lands on the stages of change.

Whatever stage you find yourself at, awesome, that’s awareness!

We help people in the preparation, action and take them into the maintenance stages of healing and injury and building a fitness lifestyle habit.

We are always cheering you on! Reach out when you are ready so we can help you reach your goals!! 🙌🙌

Your Path 👇

Is all yours! A lot of the highly personalized physical therapy we do creates transformational shifts in how our patients start relating and listening to what their body needs 🩷

What this can look like…
🌱Knowing what activities feel best to add to your routine
🌱Knowing when to incorporate massage or acupuncture
🌱Understanding when an active recovery day is needed vs. pushing through
🌱Being able to figure out your own stretch or yoga routine
🌱Eating and sleeping better

It’s so easy to be influenced by media, friends, family, previous coaches etc when it comes to what “you should do” for your health but at the end of the day the answers can come from learning how to tune into you and stay on your path ✨

Happy Spring! 🌸

Have you added plyometrics to your workout routine yet?

Isn’t it fun to try something new and be a little uncomfortable??

For those of you that still need a little nudge, here’s your sign to spring into action 👏⚡️

Add some energy to your day with jumps and throws!!

If you have young kids who want to play 24-7 with you even better! Go play!

It’s that time of the year where being outside is a must!

Longer days, greener landscapes, flowers in bloom, a total solar eclipse…what other reasons do you need for some fresh air?

Growing up in NJ, I didn’t know much about our National Parks but I’m so grateful I’ve experienced a lot of them living in the west!

With Earth Day around the corner April 22nd did you know there’s FREE entrance to our National Parks on April 20th? And a full week celebration 4/20-4/28? Start packing your hiking shoes and get out there! 🌍 ⛰️ 👣

This month we are going to be sharing about the benefits of plyometric exercise to safely enjoy the great outdoors - sports, adventures etc this spring & summer!!

Tell us your fav National Park below 👇👇

🌟 Finding fulfillment in empowering others to embrace their passions! 🌟

From the vibrant shores of San Diego to the tranquil beauty of Nicaragua, my journey with Balanced by Katie has been nothing short of inspiring.✨

From guiding clients on the treatment table to finding zen on the yoga mat, and even diving into the depths of the ocean, every moment has been a testament to the power of living authentically and fully. 🌊

I’m endlessly grateful for the opportunity to support incredible individuals, like this client and their family member, in crafting their ideal lives filled with activity, wellness, and boundless inspiration. 🙏

Your trust and dedication mean the world to me! Thank you for allowing Balanced by Katie to be a part of your transformative journey. 💖

Motivation to Move Well 🫶

📸 Picture this…

You and your partner hiking majestic trails, biking scenic routes, riding the waves, and exploring the wonders of the world together for years to come.

A lot of the time prospective patients call us after being lovingly nudged by their family member and it even happened to me!

The first time I signed myself up for physical therapy as a Physical Therapist was last year.

One day Matt came up to me and said “I really think you should get someone to help you with your foot pain because I really want to be able to go running with you.”

That was it. 

Quality time is my love language so what I heard is - I want to spend more time with you! (wohoo!)

💕This Valentine’s season we want help you get closer to your vision with your loved one!

💕Gift them a Valentine Vitality Session with us- Personalized Movement and Injury Screen with treatment in the comfort of your own home 🏠

Connect with us by emailing [email protected] or calling us to purchase your gift certificate and we will email you a printable copy 💌.

More info in the link in bio!

Yoga Truths 🧘🏻‍♀️ 💕

When I ask patients that are interested in yoga if they would go to one of my classes I can get resistance. I think sometimes they think they aren’t “good enough.”

If that’s a thought that you have had, here’s a look into what yoga teachers think about while teaching classes 👇

Things that I am (and likely that your yoga teacher is) taking note of during your class:
1. How to space you out so you don’t get kicked
2. How to help you use your props or a wall to keep you from losing balance or stretching too far
3. How to help you relax any tension you are holding in your body - whether through verbal cues to breath or hands on cues to soften
4. How to help you get into the pose that’s helpful for your body
5. How sweet it is when you came with your partner and you two are holding hands in savasana
6. How I can find out where your cute yoga outfit came from
7. How to make sure the playlist will be slowing down for the end of practice
…and so much more…

We want to help you and keep you safe. We are never judging and honestly no one else is. Yoga isn’t about performance and competition. There are no “yoga championships.” Not all of my poses are perfect and I don’t care because it’s not what yoga is about.

Next time you find yourself hesitant to go to yoga, I hope this helps you get over that hump and go for it. It can be a really special place to just do you 💕

Motivation Monday 🌟

Why is BBK unique?
1. Convenience: We bring outpatient PT to your home
2. Personalized Undistracted Care creates longer lasting results
3. We add a dimension of yoga & mindfulness to your care

Yoga is a worthwhile healthy habit, here’s why 🧘🏽‍♂️ 🧘🏻‍♀️ 🧘

A research review conducted in 2016 analyzed 95 different studies, aiming to understand the long term benefits of yoga.

The summary of the findings conclude:
* Decreased anxiety and depression
* Decreased likelihood in developing other diseases (diabetes, Multiple Sclerosis, autoimmune conditions)
* Better management of comorbidities (blood pressure, heart rate, cholesterol…)
* Reduce headaches and low back pain
* Minimize pain associated with age related changes in the body

Through this research, we can see how engaging in an activity like yoga can improve both the mental and physical self.

Feeling Inspired to build a yoga habit into your life?

Join Katie Sunday mornings at 9:45am to get hooked 🙏🤩

Where do you draw your inspiration from?

I was running on the beach this week when I saw my friend Kendall walking along the edge of the water. We had a brief hi and then I continued on. Knowing this is something she does often, I thought to myself this must be a ritual she draws inspiration from. Kendall is a Naturopathic Doctor so it makes sense, but I thought that’s the type of Doctor I would want. Someone who spends her quiet solo time drawing inspiration from the sun, sand and the ocean.

I often struggle with what I “should” post on here and the fact that everyone has personal brands these days. Yet, in fact, maybe it’s kind of nice to read more about the people you intentionally surround yourself with than a short bio on a company website that says “Katie enjoys her family, traveling and the NY Yankees.” 😂

Moving forward I will try to use this platform to let you in on who I am and where I draw inspiration from because I think it’s important to align yourself with people who will understand, energize and support you best.

In the meantime, what do you draw inspiration from?

Hint: there’s no right answer and it helps to do more of what inspires you 😀

Comment below 👇

The habit that changed everything for me 💥

Before owning my own PT practice I worked in busy Ortho clinics and would see patients back to back for 10 hours straight with a 1 hour “lunch” break.

It was a challenge to peel myself away from patient charts and actually take a break but little by little I forced myself to and created this habit.

Each 10 hour day I went outside & ate my lunch and then found a spot to lay down, set my iPhone timer to 10 mins, close my eyes and just be still. I did this for months, my first accidental meditation practice. I even wrote in the Notes section of my phone the day, time, and feelings or epiphanies I had after I was done.

Seems easy right?

The thing is that we have emails, texts, people, noise pulling at us all day every day…we get so sucked in.

So no, this is not an easy habit.

But I can tell you with full certainty that it’s the habit that gave me space to settle my thoughts and realize there was a life with quality, space, balance, and value out there for me where I didn’t have to rush through 18 patients a day to make a comfortable living.

That habit I tried at least 8 years ago still speaks to me today and felt called to share it with you this January 2024 😀

Happy New Year to our amazing BBK community ⭐️

This month, we challenge you to join us in creating a DAILY MOVEMENT PLAN that meets your 2024 goals!

Keeping your movement CONSISTENT is a great way to feel good in YOUR body!

START SMALL!
Maybe with a few stretches like this supported bridge pose.
When you have consistency in your movement, focusing not only on your exercises but also rest and recovery, you can achieve your ultimate overall wellness!

In 2023 Balanced by Katie Supported 150 People via Private PT and Virtual Yoga Sessions

Our patients came to us with…
⁃ Past Ankle and Shoulder Surgeries
⁃ Lots of Low Back Pain and Sciatica
⁃ Knee pain and unable to run
⁃ Hip Replacement

Our patients gained the ability to…
⁃ Return to Surfing after Years of Shoulder Pain
⁃ Continue to Referee Basketball games and become a Grandparent
⁃ Hike to Mountain Alpine Lakes

In 2024 we want to support YOU! A lot of our patients this year had previous PT without successful outcomes and we were able to help them be pain free!

“I have been to many physical therapists as a post-op patient and I SO appreciate Katie’s approach and expertise. She thoroughly evaluated what was causing my pain and how my body moves as a whole, adjusting our plan as changes come up. Overall I’m really impressed with Katie’s work, style, flexibility (she comes to you!) and am so glad I found her.”

Taking on 5 new people in 2024…could that be you?!

The 3 session Jump Start Program is a perfect way to get a thorough baseline injury and movement assessment with targeted treatment!

I’m opening my schedule for FREE discovery calls next week. A no pressure chat so I can understand your pain points, provide insight and help you make a plan for 2024 that gets you out of pain and empowered to build strength!

DM or click the link above to sign up! It’s super easy!!!

Here is a story of one of my clients accomplishments over the course of 2023!

I met Eric while teaching a Yoga class in San Clemente. In 2021, he underwent ankle surgery. He completed PT after the surgery, however when I met him he discouragingly continued to have ankle tightness with aching and at times sharp pain. We worked together weekly for 2 months and then less frequently over the next 4 months until he returned to mountain biking, hiking to mountain summit in CO, running, surfing without pain! He feels free to do his favorite things again!

Do you know someone who is struggling with accomplishing their fitness or wellness goals? Let's get connected and set up a consultation call or email for more information about the services I offer!
accomplishments

GIFT CARD DISCOUNT!
Do you have a friend or family member that is limited in their activities because of that nagging hip ache, low back pain, or that pinching shoulder? 

Is this affecting how they exercise, move their body, and engage in their hobbies?  

Have they missed out on surf sessions, hiking mountains, skipped a trail run or a gym session?

Email us to purchase one of our gift card options below and give the gift of pain free movement this christmas!  [email protected]

Options include:
- 90 minute Initial Physical Therapy or Wellness Evaluation $200 for ($250 value)
- 3 session Jump Start Program $499 ($650 value)

Create Balanced New Year Intentions✨☯️⁠
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Where do you even start when it comes to setting new goals? ⁠
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You want your relationships with your family and friends to grow. But you also want to run that marathon in Big Sur that’s on your bucket list. Oh and don’t forget, you heard that podcast about mindfulness and want that to be part of your routine. And it would be great to finally get that promotion at work. The list goes on and on…⁠
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In our fast-paced world, it becomes easy to get caught up in the chaos of wanting to be perfect in every area of life. But what may be a more worthwhile pursuit is taking the time to remember your top values and figure out what balanced health and wellness looks like to you.⁠
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Stay tuned this month while we break down different types of wellness and how you can best start to execute your New Years Intentions!⁠
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What are the most meaningful athletic accomplishments you had this year?

In the spirit of celebrating our accomplishments, we asked a few of our clients about what they have achieved in 2023. Lets take a look at one of my patients' growth over this past year!

Maudie was having months of increasing hip pain until it was so severe and limiting she reached out for help. The discomfort was keeping her from getting up and down on the floor with her small grandchildren, going on long walks with her daughter and sleeping through the night. After clearing her hip pain, I've seen her weekly for fitness, maintenance, and tune up visits.  Today she feels strong & can continue to do the activities she is so inspired by and live a fulfilling life!

Do you know someone who is struggling with accomplishing their fitness or wellness goals? Let's get connected and set up a consultation call or email for more information about the services I offer!

Make some time to be present🎁 this holiday season to REFLECT on YOUR athletic accomplishments. CELEBRATE🥂 how far you have come no matter how big or small the growth has been. You can answer the questions with the link attached below! https://docs.google.com/forms/d/e/1FAIpQLSeIQ8NJdEodkgkh2ZJJ2T5i2jabmHhMOniJueO4qOip3o-4WQ/viewform accomplishments

“I would not feel as good as I do today without her expertise.”

We believe you deserve to be heard and supported on your health journey. At Balanced by Katie, we value quality partnerships with our patients that result in optimal movement to do all the activities you love for years to come!

Home for the holidays 🦃 🏡

If you or someone you know needs some extra TLC during the holiday slow down next week, we have availability Monday, Weds, and Friday in San Clemente!

Remember, we come to your doorstep with everything we need for a thorough evaluation and treatment session!

Link to book in bio!! 👆

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We love being your families’ go to movement expert to fix those tweaks and get you back on track! 💪☀️

Scary season! 🎃 👻

We all know the feeling of excitement and curiosity when it comes to trying a new sport or adding something new to our routine. 

The hard part is in actually doing it!  

I just recently started a weight lifting program I’ve wanted to do for a very long time! Now that I’m in the routine, I love it!

I am sure I'm not the only one who gets scared of the unknown 😯

Fear of movement can manifest in many different ways such as:

* After traumatic injury
* Starting PT
* Progressing exercises
* Joining a gym
* Starting a new sport (running, dance, weight training, yoga, etc)
* Trying a new workout class
* Plyometrics

As PT’s, we help patients move through fear into confidence and growth all of the time 🌟

This October we challenge you to do something scary out of your comfort zone!

Who’s with us??? Comment below on what gear you are about to move through this month 👇

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🧘🏻‍♀️

We have a half marathoner on our BBK team! Congrats to McKenna on completing the Pacific Beach Half Marathon today! 🏃🏽‍♀️ 🙌 🏅

When you sign up to work with a Doctor of Physical Therapy you are teaming up with someone who’s sat through hundreds of lectures, taken countless exams both written and hands on, worked with hundreds of patients, passed a national board exam and continues to take continuing education each year!

We invest in ALL of this so we can serve you!

Next time coworker Karen, neighbor Bob, CrossFit coach Sarah, Uncle Matt or Google-doc Georgia tells you what to do about your bum knee…..we highly suggest you spend your valuable internet scrolling time finding your best local physical therapist!

😜😀💪👏

Hi I’m Katie! I’ve never felt like your average physical therapist in the 14+ years I’ve been doing this.

When you don’t fit the mold, you create your own and that’s exactly what I did.

I started my own PT practice in 2017 to be able to provide the type of care that I believe people deserve. Care that includes having valuable time to really listen, understand and support what you are going through.

I am so dedicated to helping you move and feel better in your body that I come to your home so there are no distractions in our way. I approach our time together with a holistic lens providing physical hands treatment, mindset and exercise coaching you need. Together we make a plan so that you can feel empowered to move freely.

My patients value high performance & quality in their lives. They are busy parents, driven and dedicated CEO’s, successful retirees that travel the world, athletes of all ages and more!

Being able to move freely allows them improved mental health, more connection with the people they love and more opportunities to play & enjoy life!

If you are ready to move better and feel better reach out for a discovery call so we can get started! 🙌🌟

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“Our thoughts and beliefs determine, and often limit, how we feel, what we do, and what we think is possible.”

Dr. Edith Egar, The Gift

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Have you ever wondered about the arches in your feet? Are they really high or flat ones?

Or have you noticed how much your feet hurt after standing, walking, or running for long periods of time?

Feet have some of the most complex mechanics for movement in our body. They allow you to feel the earth beneath us, run for miles, and keep you upright throughout the day.

As amazing as this engineering is, sometimes they can have their kinks.

Everyone has unique arches and each foot style serves a different purpose and function.

Having a supportive arch can help provide your feet with longevity as you go about your daily activities.  

Stay tuned for our next post to learn how!



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