Premier Physical Therapy of the Upstate

Congratulations to our Summer Walking Challenge winner, Amy Davis! Amy walked 500K steps in 4 weeks, averaging 14.5K steps a day.

Also, congratulations to Team Keith for winning the team challenge, with total steps coming in right at 5M steps in 4 weeks!

Overall, all members of the walking challenge covered 5000 miles in 4 weeks, which is the equivalent of walking from Chicago > Denver > San Francisco > Los Angeles > New Orleans.

Great work everyone!

Congratulations Mikayla on becoming an Orthopedic Clinical Specialist!

Only 6% of the physical therapists in the United States hold this certification.

An orthopedic clinical specialist uses advanced techniques and methods to assist patients toward optimal function through corrective, adaptive and prophylactic management of the neuromusculoskeletal system.

Comment LINK to learn more!

3000 Miles in 3 weeks! Congratulations to all the Walking Challenge participants who together have walked 3000 miles. That’s the distance from New York to LA!

This week we challenge you to try and start or end your day with a walk. By taking advantage of the cooler temperatures in the morning or evening, you can get the extra steps in without having to fight the mid-day heat!

Keep up the hard work!

1000 Miles! The distance equivalent to walking from the Outer Banks to Key West 🌊☀️⛱️ After only 1 week, we are already halfway to our walking challenge goal of 2000 miles! Congratulations to all the participants who have put in the work (and steps) to help us meet our goal. Keep up the good work! Look for a new challenge later this week!

Join us for the first annual summer walking challenge! Link to join is in the bio!

Do you want to be more active, play more golf or tennis (or pickleball), run around with your kids or grandkids, or just feel better overall? We can help!

We would love for you to come take a look at our new, larger facility and meet our team members. We’ve had the opportunity to grow in the last few years and we would love to show you how we can help meet your health and wellness goals.

For a limited time, we are offering any previous training client a free optimal health session when you come by and see us.

This is limited to the first 15 people who walk in our facility and mention this post. Call to schedule a time to tour our facility and pick up your $50 gift card toward an optimal health session.

We look forward to seeing you and helping you!

864-288-2998

April is Parkinson’s Awareness Month. Did you know 900,000 people in the U.S. will be diagnosed with Parkinson’s this year? 💡Physical Therapy can help! 1️⃣ People with PD who exercise for 2.5 hours per week experience a slowed progression.
2️⃣ Rehabilitation therapies (physical, occupational, speech) can slow disease progression, address symptoms and enhance mental health.
3️⃣More than half of people with PD will experience a fall in the next year. There are many tips and ways to prevent falls.

Our therapist, Mikayla Roberts, has a speciality in Parkinson’s Disease treatment. Swipe to see how PT can help with a Parkinson’s Diagnosis.

If you’ve been diagnosed, give us a call today to see how we can help you! 864-288-2998

To learn more about Parkinson’s Awareness Month, visit Parkinson’s.org/awareness

First Saturday of Spring Re-assessments is THIS Saturday, March 23rd. Spaces are available but limited so be sure to let your trainer know if you would like to reserve one! 

Now that we are moving into spring (finally!) we would like to offer you the opportunity to re-evaluate your summer goals. Warmer weather is on the way and we think it’s a great opportunity for you to take the time to set some fantastic goals to reach before the summer season. 

As we continue to find ways to help you improve, Premier is offering free re-assessments for any current training client. It will be a great opportunity to check your progress or create a new baseline for summer goals. We can do updated body composition measurements, functional movement screens, strength/endurance testing, or heart rate variability. 

Let your trainer know if this is something you would be interested in. Spots are available but on a first come, first serve basis. Follow us on social media for more updates (and surprises) throughout the spring months. 

Thank you and we look forward to helping you this spring and summer!

Meet Out Staff!
Holly Baker, PT, DPT

1️⃣Educational Background
Doctorate of Physical Therapy – Campbell University 
Exercise Science, B.S. – University of West Florida 

2️⃣Experience and Specialties
Holly uses a multitude of evidence based practice modalities and tools to reach individual patient goals. She also enjoys staying up to date on the latest research in order to best treat her patients. Holly is a life long learner and stays busy throughout her week treating in multiple settings including outpatient orthopedics, inpatient rehabilitation, and skilled nursing. She is currently working towards further certifications and is certified in upper and lower body dry needling. 

3️⃣On A Personal Note
Holly grew up in Venice, Florida and her life consumed of all things sports and being out on the water. She later attended the University of West Florida in Pensacola where she played volleyball throughout her collegiate career (Go Argos). She then moved to Raleigh, NC to further pursue her education at Campbell University (Roll Humps). On a clinical rotation in Greenville, SC she met and fell in love with a handsome man at a CrossFit gym that later became her husband. You can catch them running on the Swamp Rabbit, playing pickleball, or involved with their church. Holly has a passion to help others become their strongest and healthiest self while reaching and surpassing their goals.

PRO TIP FROM OUR PHYSICAL THERAPISTS:
Spring is officially here, bringing more than just blooming flowers and chirping birds. The change in weather combined with more daylight is nature’s invitation to get out of hibernation mode and
get more physically active.

Research across diverse countries and populations confirms this seasonal trend: summer is prime time for movement, while winter often leads to a dip in activity. With the opportunity to become more active comes the potential for more injuries, aches, and
pains.

As physical therapists, we are aware of these trends in seasonal activity, common problems, and how to prevent them. Here’s what we want you to know:

Pain and injuries from overuse and overtraining become more common in the spring. After being indoors and less active, people try to take full advantage of the daylight and weather. Ramping up activity too quickly is a common cause of injury. Going from the couch to long hikes, bike rides, or even group fitness classes can lead to problems.

Evaluate what you’ve been doing through the winter and build up slowly. For example, if you haven’t been walking at all, try to get out for 15 minutes 3 times this week. Next week, try for 20 minutes. In a few weeks, you’ll be on long strolls enjoying nature without overtaxing your muscles and joints.

Another common reason for spring visits at Premier Physical Therapy is “weekend warrior” injuries. As recreational sports ramp up for the season, injuries also start as people who did less through
the winter head back to competition without enough preparation.

So before softball season ramps up or you book your weekends solid with tee times, consider your existing fitness routine. Look for areas where you could improve and areas of your fitness that you’ve neglected.

Spring can be a great time to get outside and get more active, but you don’t have to do it alone. Whether you’d like someone to look at your existing routine and help you prepare for more activity, or you’ve already got an ache or pain started, our team at Premier can help!

Relax with a good book or play on your smartphone while SportPump goes to work massaging your muscles and squeezing your arteries and veins to flush the lactic acid and metabolic waste that causes pain, soreness, and fatigue. Compression also reduces inflammation and swelling and restores vitality and strength 10 times faster than with rest alone.

Swipe >> to read one of our valued client’s testimonial on our compression therapy.

Call us today more info on our compression therapy or any other of our services!

864-288-2998

We are officially re-certified! Thank you to for coming out to take us through the process of CPR/AED/First Aid recertification.

Continue celebrating Heart Month with us! ❤️ Give us a call today!

864-288-2998

Our office will close at 3pm today!

To continue creating awareness around heart health month, we will close early today in order to allow our staff to renew their CPR/AED/First Aid certifications.

Have a great weekend! ❤️

INTRODUCING OUR NEWEST PERSONAL TRAINER
Zach Helzer, NASM-CPT

Zach has been a personal trainer since 2016, and has helped clients of all age ranges achieve their fitness goals. He’s a certified personal trainer, corrective exercise specialist, and weight loss specialist through the National Academy of Sports Medicine. Zach is also a certified nutrition coach through Precision Nutrition.

Zach moved to South Carolina from Grand Rapids Michigan so he could get away from the long snowy winters. When Zach’s not helping others with their fitness goals he spends his time playing guitar, going to breweries, or going hiking with his girlfriend Rachel, and his dog Storm.

DONT’T FORGET! Personal Training clients can earn extra entries to our BINGO challenge by completing these heart healthy activities. Each one earns you 5 extra entries (limit 15 total entries).

❤️ Remember moderate activity is 64-76% of your Max HR (see previous post for how to calculate your max HR)

❤️ DASH diet includes high levels of potassium, calcium, magnesium, fiber and protein. Low levels of saturated fats and salt.
health.usnews.com/best-diet/dash-diet

❤️ Your risk for heart disease increases up to 46% when your total nighttime sleep is under 7 hours a night.

We are continuing to celebrate heart month ❤️ by reintroducing our Bring A Friend to your Workout! During the month of February, bring a friend, spouse or parent to one of your personal training sessions.

It’s a great way to introduce them to a safe and effective workout while also improving your workout experience by enjoying it with a loved one. Let your trainer know if you have someone in mind!

Embrace a healthy heart rhythm! Heart month is all about bringing awareness to the importance of a healthy heart. Celebrate by monitoring your heart’s harmony, reducing stress, and living your optimal life! Our NeuPT HRV system can:

1️⃣ Help you understand how your body responds to triggers

2️⃣ Expose the link between stress, pain, mood and injuries

3️⃣ Identify overuse injuries before they happen

4️⃣ Predict training response (high or low intensity)

Call us today to find out more! 864-288-2998

PRO-TIP from our Personal Trainers!

Many of you have asked how to know if your exercise is within the moderate intensity range. In order to determine this, you need to find your maximum heart rate (220-your age).

Exercise is considered to be of moderate intensity when your heart rate range is 64-76% of your maximum heart rate.

For example: Mary Vaughan is 34 years old. Her maximum heart rate is 186 bpm (220-34). Therefore her moderate intensity range would be 119-141 bpm (186 x 0.64 - 186 x 0.76).

This is also the time of year everyone is completing their annual physicals, including updating their blood lipid panels. Another common question we get is, how do I lower my cholesterol or triglycerides?

We’ve included 5 easy ways to do so. Make sure you’re reading your nutrition labels! They tell you the overall fat content of a food plus the types of fat.

Sleep is always the key to improving your heart health! As your sleep amount decreases (less than 7 hours a night), your risk for heart disease increases.

Stay tuned for more tips and info during February! Have a great week!

Happy All Wear Red Day! Thank you to all our staff who participated along with organizations all over the country in wearing red today to bring greater attention to as the leading cause of death in the US. We love being able to emphasize the importance of maintaining a healthy heart!

Have a great weekend!

🌟 Join Us for our Workshop on February 17th! 🌟
We're excited to invite you to our upcoming Low Back Pain & Sciatica Workshop!

Event Details:
📅 Date: February 17th
🕒 Time: 10:30am - 11:30am
📍 Location: 14 Littlejohn Glen Ct, Greenville, SC 29615

RSVP Today by going to this link - https://loom.ly/qlf1DT4

Spread the word and tag a friend who would benefit from this workshop! Let's prioritize our back health together. See you on February 17th!

Join Us in celebrating Heart Health Month all month long. We will be encouraging our team and patients/clients to participate in their own heart health. Here’s what to look for this month:
1. Pro-tips from one of our personal trainers
2. Ways to earn more entries into the BINGO challenge
3. Healthy food tips specific to heart health
4. Optimal Health Services we provide that help your heart health
5. Bring a friend to your workout!

We look forward to seeing everyone in February!

Our Optimal Health Services are the perfect add on to your health and fitness journey! These services will help you:
1. Feel stronger and more mobile to do your everyday activities.
2. Be your best for your friends and family
3. De-stress and allow some time for self-care.
4. All while being treated by a professional that you know and trust to guide you and keep you safe and healthy.

Call us today for more info! 864-288-2998

I was born and raised in Greenville, SC. My childhood and teen years consisted of playing all kinds of sports like soccer, basketball, softball, and volleyball. I attended Woodruff High School and played Varsity softball and volleyball all four years. After high school, I attended Presbyterian College where I majored in Biology and was a Division 1 Volleyball player for four years. In addition, while attending PC, I met my future husband, Joel, and we got married on August 28, 2021!

Once I graduated from PC, I worked for one year as a Rehab Tech in an outpatient physical therapy clinic. Working that year just further assured me that becoming a PT was definitely the correct career path. So, in 2018, I moved to Charleston, SC where I attended the Medical University of South Carolina for three years. I received my doctorate of physical therapy in 2021.

I am so excited to begin my career at Premier to help people feel their best and to continue to do all the things they love to do!

Give us a call 288-2998 to work with Mikayla or any of our other highly qualified staff!

We hope everyone had a safe and happy Halloween! 🎃

Thank you to everyone who came out last night to help us celebrate 20 years of serving you! Special thanks to for the delicious dinner!

Wellness Info

Meal prep is the process of planning and preparing meals in advance, typically for the week ahead. Some benefits of meal prepping include:

Saving time: Meal prepping allows you to prepare meals in advance, saving time and effort during the busy workweek.

Better nutrition: Meal prepping enables you to plan and prepare healthier meals, helping you to eat well and achieve your health and fitness goals.

Reducing waste: By planning and preparing meals in advance, you can reduce food waste and save money.

Improving weight management: Meal prepping allows you to control portion sizes and choose healthier ingredients, which can help with weight management.

By incorporating meal prep into your routine, you can save time, eat healthier, and achieve your health and fitness goals.

Happy Presidents Day

Can you stand on one leg for 10 seconds?

Balance Problems? You Need to See a Physical Therapist Now!

Wellness Info

Eating slowly has several benefits, including:

Improved digestion: Eating slowly allows your digestive system to properly process your food, reducing the risk of indigestion and other digestive issues.

Increased satisfaction: Eating slowly gives your brain time to register that you're full, which can help you feel more satisfied and eat less overall.

Better weight management: Eating slowly has been shown to lead to a reduction in overall calorie consumption, which can aid in weight management.

Reduced stress: Eating slowly can help reduce stress by allowing you to focus on the pleasure of eating, rather than rushing through meals.

Improved nutrient absorption: Eating slowly allows your body to better absorb nutrients from your food.

Study Identifies Two Metals In Many Popular Chocolate Brands If you have a tough time ending your day without reaching for a piece of chocolate—or four—to satisfy your sweet tooth and give you that blissful boost that few other foods can provide, you might want to up. Although dark chocolate certainly tastes good and may provide several health benefits du...