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Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

MINDSET AND FUNCTION

LET'S GET PHYSICO

PHYSICO

When it comes to fitness I believe it starts with mindset. Conditioning the mind before the body is crucial. Sometimes there are external factors in the way. Time management is crucial to get in the habit of training. 
Do you have kids? We have plans for them too...We can include the whole family. Do you have pain or fatigue? We can address those issues as well. 

If you have any medical conditions, please consult a doctor before starting any fitness program. I look forward to helping you achieve your goals and build a long term relationship with fitness and function.

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Welcome to PHYSICO

15% OFF ANY OF OUR SERVICES. FREE 30 MIN CONSULTATION

PRE OPENING SALE

Addressing all aspects of fitness body and mind includes cardio, flexibility, strength, balance, and brain balance along with psychology of fitness and barriers to overcome. 

A-Z fitness

FUNCTIONAL FITNESS COACHING 45-60 MIN IN PERSON (Choice of 2 online and 1 in person or 2 in person or 1 online for the busy professional)

FUNCTIONAL FIT PHYSICO COACHING

Occupational Therapy Services

At PHYSICO, our Occupational Therapy services focus on enhancing the quality of life for individuals by helping them regain independence and perform daily tasks more effectively. Whether recovering from an injury, managing a chronic condition, or adapting to age-related challenges, our licensed occupational therapists create personalized treatment plans tailored to each individual’s unique needs and goals.

Our Services Include:

- Functional Mobility Training: We work with clients to improve movement, coordination, and balance, enhancing their ability to safely navigate their environment.
  
- Pain Management and Rehabilitation: Our therapists use various therapeutic techniques to manage pain, promote healing, and restore functional abilities post-injury or surgery.

- Activities of Daily Living (ADL) Training: We assist individuals in regaining the skills required for daily tasks such as dressing, grooming, meal preparation, and more.

- Cognitive Rehabilitation: Addressing memory, attention, problem-solving, and executive function to enhance decision-making and independence in daily life.

- Upper Extremity Rehabilitation: We provide specialized exercises and treatments to restore strength, mobility, and function in the arms, hands, and shoulders.

- Post-Surgical Recovery: Assisting with rehabilitation and recovery following surgery to restore strength, mobility, and functional independence.

- Assistive Devices Training: We help individuals adapt to assistive technology, mobility aids, or prosthetics to improve independence and safety.

- Ergonomics and Workplace Adaptation: We assess and modify workspaces to prevent injury and improve work performance for individuals returning to their jobs after an injury or illness.

- Mental Health Support: Offering techniques to manage stress, anxiety, or depression that may be impacting your ability to perform daily tasks or enjoy life.

Who Can Benefit?
Our services benefit people of all ages, including:
- Seniors looking to maintain independence
- Individuals recovering from injury or surgery
- People with chronic conditions (arthritis, fibromyalgia, etc.)
- Individuals with cognitive impairments or neurological conditions
- Those seeking to improve their mobility and function for everyday tasks

Our goal is to help each client regain independence, achieve their personal goals, and live a more fulfilling life. Through a compassionate and holistic approach, we guide you on the path to optimal function and well-being.


Occupational Therapy Subscription

Consulting for pain management to alleviate pain before starting a workout program. (If under a doctors care, please provide order for Occupational therapy eval and treatment and we can further discuss cash based payment plans for onsite treatments.)

Pain management consult

Mindset LC: Mental Health Support Through Life Coaching

At Mindset LC, we focus on the mental health aspect of your overall well-being, helping you achieve balance and success in your daily life. As life coaches, we use a holistic approach to address mental health challenges, integrating therapeutic strategies that promote emotional regulation, stress management, and cognitive functioning.

How We Can Help:
- Emotional Regulation and Stress Management: We teach practical strategies to manage emotions and reduce stress, empowering you to handle challenges in both personal and professional settings.
  
- Cognitive Skill Enhancement: We offer exercises that boost memory, attention, and problem-solving skills, helping you to stay sharp and focused in your daily routines.

- Building Healthy Habits: Our coaches work with you to develop and maintain healthy habits and routines that support mental and emotional well-being, from sleep hygiene to balanced time management.

- Goal-Setting and Motivation: We guide you through goal-setting processes, helping you break down overwhelming tasks into manageable steps to build confidence and motivation.

- Mind-Body Connection: We emphasize the relationship between physical health and mental well-being, teaching relaxation techniques, breathing exercises, and mindful movement to reduce anxiety and promote calm.

With Mindset LC, our goal is to provide you with the tools and techniques to foster resilience, improve mental clarity, and enhance emotional health, allowing you to thrive in all areas of life.

Mindset OT

Work Injury Prevention Program

Our Work Injury Prevention Program is designed to reduce workplace injuries and promote long-term health and safety for employees across various industries. Combining ergonomic assessments, functional mobility coaching, and preventative training, this program helps employees improve their posture, movement patterns, and overall physical well-being to prevent common workplace injuries such as repetitive strain, back pain, and joint issues.

Key Components:
- Ergonomic Assessments: Customized evaluations of workspaces to identify risks and provide recommendations for better posture and movement efficiency.
- Functional Movement Training: Exercises to improve strength, flexibility, and mobility, tailored to reduce the risk of injuries related to repetitive tasks or improper lifting techniques.
- Injury Prevention Education: Workshops that teach employees proper body mechanics, stress management, and techniques to avoid overuse injuries.
- Stretching and Flexibility Programs: Daily routines designed to keep employees limber and prevent stiffness or muscle strain.

Benefits:
- Reduced Injuries & Downtime: Fewer work-related injuries result in less absenteeism and greater productivity.
- Improved Employee Well-Being: Employees experience less pain and discomfort, leading to better job satisfaction and performance.
- Cost Savings: By preventing injuries, companies can reduce workers' compensation claims and healthcare costs.

Our program equips employees with the tools they need to stay safe, healthy, and productive in the workplace.

WIPP

Parent-Kid Fitness Program

Our Parent-Kid Fitness Program is designed to strengthen both bodies and bonds by encouraging families to engage in fun, interactive workouts together. This program is structured to promote physical activity, teamwork, and healthy habits while accommodating the fitness levels of both parents and children. Through a combination of strength-building exercises, cardio activities, and flexibility training, families can enjoy a healthier lifestyle in a supportive and motivating environment.

Key Features:
- Fun & Engaging Workouts: Age-appropriate exercises that keep kids excited and involved, while providing parents with an effective workout.
- Bonding through Fitness: Activities designed to enhance teamwork and communication, strengthening the connection between parent and child.
- Customized Programs: Tailored to the unique fitness levels and goals of both the parents and the children, ensuring that everyone benefits from the program.
- Healthy Habit Building: Focuses on creating long-lasting healthy routines and fostering a positive attitude toward physical activity for the entire family.

Benefits:
- Improved Fitness for All: Increases strength, flexibility, and endurance in both parents and kids.
- Enhanced Family Connection: Shared fitness experiences create meaningful bonding opportunities and support a healthy, active lifestyle.
- Positive Role Modeling: Encourages kids to adopt and maintain healthy habits by seeing their parents actively participate in fitness routines.

Our Parent-Kid Fitness Program makes exercise fun, rewarding, and something the whole family can look forward to!

PK FIT

Sleep Coaching Program:
Our Sleep Coaching Program is designed to help individuals improve their sleep quality and establish healthy sleep habits for better overall well-being. Through personalized coaching, we address issues such as insomnia, restlessness, and inconsistent sleep patterns by identifying the root causes and offering practical strategies to create a restorative sleep routine.

Key Components:
Sleep Assessment: A thorough evaluation of your current sleep patterns, habits, and environmental factors to identify areas for improvement.
Customized Sleep Plan: Tailored recommendations, including relaxation techniques, sleep hygiene practices, and lifestyle adjustments to promote better sleep.
Stress Management & Relaxation Techniques: Guided practices such as deep breathing, mindfulness, and progressive muscle relaxation to reduce stress and anxiety that disrupt sleep.
Routine Building: Assistance in establishing consistent bedtime and wake-up routines that align with your natural circadian rhythm.
Benefits:
Improved Sleep Quality: Experience deeper, more restorative sleep to wake up feeling refreshed and energized.
Enhanced Mental Clarity & Focus: Better sleep leads to improved cognitive function, mood, and productivity.
Long-Term Health Benefits: Consistent, quality sleep supports immune function, reduces the risk of chronic health issues, and promotes overall wellness.
Our Sleep Coaching Program empowers you to take control of your sleep patterns, ensuring long-term improvements in your health, mood, and energy levels.

Sleep coaching

Balance Clinic: Regain Your Stability and Confidence

Our Balance Clinic is designed to help individuals of all ages improve their stability, prevent falls, and enhance overall mobility. Whether you're recovering from an injury, dealing with age-related balance issues, or simply looking to improve coordination, our specialized program offers tailored exercises and expert guidance to help you regain confidence in your movement.

Key Features:
- Comprehensive Balance Assessments: We begin with a full evaluation of your balance, posture, and gait to identify areas for improvement.
- Tailored Exercise Programs: Based on your assessment, we create a personalized plan that includes balance, strength, and coordination exercises to target weak points and build stability.
- Fall Prevention Strategies: Learn essential techniques to reduce the risk of falls, including proper body mechanics and reaction training.
- Postural Awareness: Enhance your body’s alignment and posture, improving balance and reducing unnecessary strain on joints.
- Safe and Supportive Environment: Our skilled trainers guide you through exercises in a controlled and supportive setting, ensuring your safety and progress.

Whether you're a senior looking to stay independent, recovering from surgery, or dealing with a medical condition affecting your balance, our Balance Clinic provides the tools and support you need to improve your stability and enhance your quality of life.

Balance Clinics

**Posture Coaching Program**

Our **Posture Coaching Program** is designed to help individuals develop and maintain proper posture, which is essential for overall health, comfort, and performance in daily activities. Whether you are working at a desk, engaging in physical exercise, or simply going about your day, good posture can significantly reduce the risk of pain and injury while enhancing your overall well-being.

Program Highlights:
- Comprehensive Assessment: We begin with a thorough assessment of your current posture, movement patterns, and any existing discomfort or limitations. This allows us to create a personalized plan tailored to your specific needs.
  
- Customized Coaching: Our program includes personalized coaching sessions focusing on techniques to improve your posture in various settings. You'll learn effective exercises, stretches, and body mechanics to support proper alignment and movement.

- Education and Awareness: Understanding the importance of posture is key to long-term success. We provide educational resources and tips to help you recognize and correct poor posture habits in daily life.

- Strength and Flexibility Training: Our program incorporates targeted exercises designed to strengthen postural muscles, increase flexibility, and improve core stability. This holistic approach ensures that your body is equipped to maintain good posture effortlessly.

- Mind-Body Connection: We emphasize the connection between posture and mindset. Improved posture can lead to enhanced confidence, reduced stress, and better emotional regulation. Our coaching integrates techniques to promote mindfulness and body awareness.

- Ongoing Support: We believe in continuous improvement and offer follow-up sessions to monitor your progress, adjust your program as needed, and provide ongoing motivation and support.

Who Can Benefit?
This program is ideal for anyone looking to improve their posture, including:
- Office workers dealing with desk-related strain
- Athletes seeking to enhance performance and prevent injuries
- Individuals recovering from injuries or chronic pain
- Those interested in overall health and wellness
KIDS!!! KIDS!!! KIDS!!!

With our Posture Coaching Program, you’ll gain the tools and knowledge needed to cultivate better posture, leading to improved health, reduced discomfort, and enhanced quality of life. Join us on this journey to stand taller, move better, and feel your best!

Posture Coaching

Endurance Training Program

Our Endurance Training Program is designed to enhance your stamina, build cardiovascular fitness, and improve overall performance for both daily activities and athletic pursuits. Whether you’re an athlete looking to optimize your performance, someone aiming to improve general fitness, or an individual preparing for a specific event, this program caters to all fitness levels and goals.

Program Highlights:

- Comprehensive Assessment: We start with a detailed evaluation of your current fitness level, including your endurance capacity, strength, flexibility, and any specific health concerns. This assessment helps us create a personalized training plan tailored to your needs.

- Structured Training Plan: Our program includes a well-structured training schedule that gradually increases in intensity and duration. This progressive approach ensures safe and effective improvement in your endurance while minimizing the risk of injury.

- Varied Training Techniques: We incorporate a variety of endurance-building exercises, including:
  - Aerobic Conditioning: Activities such as running, cycling, swimming, and rowing to improve cardiovascular fitness.
  - Interval Training: High-intensity intervals mixed with recovery periods to boost endurance and enhance performance.
  - Cross-Training: Incorporating different activities to prevent boredom, reduce injury risk, and work various muscle groups.

- Strength and Conditioning: Our program emphasizes the importance of strength training for endurance athletes. We include specific strength exercises that target key muscle groups, improving overall performance and supporting endurance activities.

- Nutrition and Recovery Guidance: We provide guidance on nutrition strategies to fuel your training and optimize recovery. This includes meal planning tips, hydration strategies, and information on supplements that may enhance endurance.

- Ongoing Support and Motivation: Throughout your training, we offer continuous support and motivation to keep you engaged and on track. Regular check-ins and progress assessments help you stay accountable and make necessary adjustments to your training plan.

Who Can Benefit?
This program is ideal for:
- Athletes preparing for endurance events (marathons, triathlons, cycling races)
- Fitness Enthusiasts looking to improve their overall cardiovascular health
- Individuals aiming to increase their stamina for daily activities, such as hiking or playing sports
- Those recovering from injury who want to safely rebuild endurance

Join our Endurance Training Program to push your limits, improve your stamina, and achieve your fitness goals. With expert guidance and a supportive community, you’ll be well-equipped to reach new heights in your endurance journey. Let’s work together to elevate your fitness and endurance to the next level!

Endurance Training

Flexibility Coaching Program

Our Flexibility Coaching Program is designed to enhance your overall flexibility, increase your range of motion, and improve your body’s ability to move with ease and grace. Whether you are an athlete looking to optimize performance, someone recovering from an injury, or an individual seeking to improve daily mobility, this program is tailored to meet your unique needs and goals.

Program Highlights:

- Comprehensive Assessment: We begin with an in-depth assessment to evaluate your current flexibility levels, movement patterns, and any areas of tightness or restriction. This personalized evaluation helps us create a targeted coaching plan.

- Personalized Flexibility Plan: Based on your assessment, we develop a customized flexibility program that includes specific stretches and mobility exercises designed to address your individual limitations and goals.

- Varied Techniques: Our coaching incorporates a variety of methods to improve flexibility, including:
  - Static Stretching: Holding stretches for extended periods to increase muscle length and relaxation.
  - Dynamic Stretching: Active movements that enhance flexibility while preparing your body for physical activity.
  - PNF Stretching: Proprioceptive Neuromuscular Facilitation techniques that combine stretching and contracting of the targeted muscle group for optimal gains.

- Strength and Flexibility Integration: We recognize the importance of strength in maintaining flexibility. Our program includes strength exercises that promote muscle balance and support your flexibility goals, ensuring you develop a well-rounded foundation.

- Breathwork and Relaxation Techniques: To enhance flexibility, we incorporate breathwork and relaxation techniques that promote body awareness and reduce tension. These practices help you connect your mind and body, leading to deeper stretching and improved outcomes.

- Ongoing Support and Accountability: Throughout the program, we provide continuous support, motivation, and regular check-ins to monitor your progress. This accountability ensures you stay on track and make any necessary adjustments to your flexibility plan.

Who Can Benefit?
This program is ideal for:
- Athletes seeking to improve performance and prevent injuries
- Individuals recovering from injury who need to regain flexibility
- Fitness Enthusiasts looking to enhance their overall movement and physical capabilities
- Anyone wanting to improve daily functional mobility, such as reaching, bending, and overall ease of movement

Join our Flexibility Coaching Program to unlock your body’s full potential and enjoy the benefits of improved flexibility, enhanced performance, and reduced risk of injury. With expert guidance and a supportive environment, you’ll develop the skills and knowledge to maintain a flexible, healthy, and active lifestyle. Let’s embark on this journey toward greater mobility together!

Flexibility Exercises

Functional Fitness 50+ Program

Our Functional Fitness 50+ program is designed to help individuals aged 50 and over improve their strength, mobility, balance, and endurance for everyday activities. This program focuses on exercises that mimic real-life movements to enhance functional independence and overall well-being.

Key Benefits:
- Strength Building: Targeted exercises that build muscle strength and support joint health, helping prevent falls and injury.
- Balance & Coordination: Improving stability and coordination through specific balance exercises, reducing the risk of accidents.
- Flexibility & Mobility: Increasing range of motion and flexibility to maintain agility and independence in daily tasks.

Our experienced coaches work with you to create a customized plan based on your fitness level and goals, ensuring safe, effective progress toward a healthier, more active lifestyle. This program is perfect for those looking to maintain independence and improve quality of life as they age.

Functional Fitness 50 plus

Basic Pelvic Floor Consultation

Our Basic Pelvic Floor Consultation is designed to address concerns related to pelvic floor health, whether you're dealing with discomfort, incontinence, postnatal recovery, or simply looking to enhance core strength. Led by experienced therapists, this consultation provides an in-depth evaluation of your pelvic floor function, helping you understand how these muscles impact your overall health and daily activities.

What the Consultation Includes:
- Personalized Assessment: A comprehensive evaluation of your pelvic floor strength, muscle coordination, and overall function.
- Education and Guidance: Learn about pelvic floor anatomy and how these muscles influence bladder control, sexual health, and posture.
- Customized Exercise Plan: Receive tailored exercises to strengthen or relax the pelvic floor muscles, improving your comfort and daily function.
- Lifestyle Modifications: Guidance on incorporating pelvic floor-friendly habits into your daily routine, including posture, breathing techniques, and bladder habits.

This consultation is ideal for women experiencing pelvic pain, postnatal recovery issues, or incontinence, as well as individuals looking to improve core stability and functional movement. 



Pelvic Floor Consult

Prices vary: Will discuss rates and packages during consult according to needs and amount of days needed and availability. 

PHYSICO

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