A Season for New Year’s Resolutions

In the season of New Year’s resolutions, goals for the upcoming year, and losing new_year_2015_clockextra holiday pounds, many of us are hitting the gym and starting new diets. Along with that, we (physical therapists) often see injuries that occur during new workout programs and from nutritional imbalances. Here are a few things that can help you stick to your goals and keep you safe and healthy in this New Year:

1)     Set realistic short and long term goals.

  1. When writing your goals, they should be realistic, attainable, and have a time frame.
  2. If your long term goal is to “lose 10 lbs”, then your short term goal will be the simple every day steps to reach that point in order to avoid a quick, dramatic change that will likely not stick. For example, having a goal to lose 1 lb each week for 10 weeks is more realistic (and healthier!!!)  than trying to lose the 10 Lbs in 2 weeks. A safe amount of weight is 1-2 lbs of weight loss per week.  It also includes steps in how to get to that goal; for example, preparing meals so that you are able to “eat clean”, exercising for 30 minutes each day 3x/ week, and carrying a water bottle so you can drink your minimum of 8 cups of water a day.
  3. Many goals people make as resolutions are unrealistic… if your goal is to lose 20 lbs, and you only have 5 lbs to lose to keep a healthy weight, then 20 lbs is not only unrealistic but also not healthy for your body. Also if you want to work out 5 days a week, and currently don’t have an exercise regimen, it might be more realistic to start with 3 days a week of exercise to avoid excessive muscle soreness, joint pain, or overuse injuries.

2)     Don’t overdo it and listen to your body.

  1. The mind is a powerful thing… when we set our minds to do something, often times it can over shadow what our bodies are trying to tell us. When you are starting a new exercise program some discomfort or “muscle burn” is normal, but pain is your body’s way of telling you that something is wrong. If you are starting to have pain with your new activity or exercise regimen, don’t keep thinking that it will “work itself out”. Physical therapists are available at our clinic to help you recover more quickly so you can get back to working on reaching your goals.

3)     Visualize your goals in action and write it down.

  1. This helps in planning the process and focusing attention on the steps needed to achieve your goals.
  2. Visualization helps to reduce the stress or anxiety (or feeling overwhelmed) about new lifestyle changes/ habits, so you can have that “eye of the tiger” feeling when conquering your new challenge.
  3. Writing things down helps to put plan into action, and gives you a reference you can go back to when you meet goals or make progress.


  1. Instead of making drastic changes and depriving yourself to reach your goals, do everything in moderation. For example, if you really want that cookie, allow yourself a “cheat meal” 2-3x/ week so that you can treat yourself for all your hard work. Just make sure that your meals around that time are “clean” and healthier options.
  2. If you are feeling drained or tired from your exercise program, allow yourself that time to rest. Either go for a walk instead of that run (it’s still healthy) or give yourself a rest day, and just get back at it again the next day.

5)     STICK it out!!! It takes at least 21-30 days (3-4 weeks)  to make a new habit. Whatever you do, determine to yourself that you will do it for at least 1 month. It will get easier after that, and will feel more like a natural part of your routine.

Massage: A Valuable Tool Within a Comprehensive Treatment Plan

Patients may choose to use both Action Rehab’s physical therapy services and massage therapy. While the physical therapist will perform some massage work, it is not a whole body massage and the therapist will often recommend to the patient that they would benefit from massage. At this point, the physical therapist will talk with the Massage Therapist about what areas or positions to avoid or target during the massage session. In turn, the Massage Therapist reports back on what she has discovered and this helps formulate a more complete picture of what is happening in a patient’s body. While insurance typically does not cover massage, patients may use health savings accounts to cover the cost and find that the benefits outweigh the costs.
The goal of the massage determines what type of massage a patient should schedule. Whether it is to help with stress from pain, occupation, family or personal issues, a general relaxation massage can be very beneficial. When patients have more stubborn issues, a deep tissue massage may be warranted. The therapist may encourage a patient to seek out a massage when we are dealing with regional range of motion restrictions because the added tissue work can help free up tough adhesions. Pain management and pain relief is crucial to a patient’s coping strategies during recovery. Massage is a valuable tool within a comprehensive treatment plan.
Benefits of Massage Therapy

The most common thing we hear about our massage therapist is: “Wow, she is fantastic—she has healing hands!” A massage by a skilled massage therapist can offer many benefits, including:

  • Getting a better night’s sleep
  • Ability to move without pain
  • Improved mental outlook
  • Stress reduction
  • Hopefulness and a sense of overall well-being

Massage Therapy Available for Both ACTION REHAB Patients and Non-Patients

Our initial purpose in offering massage therapy was to offer massage to our patients at a discounted price, with a highly skilled massage therapist, so they would take advantage of this service. The success of this plan was immediate and word of our massage therapy services soon spread, so we expanded our program to include non-patients and kept the great price break. Many clients end up buying gift certificates for family or friends.

PRO Fitness


We’re excited to pair with Spring Fitness Trainers to open up Hawaii’s newest training center, PRO Fitness, located conveniently next door to our clinic! Call 808-292-6029 for more information or visit our website: profitnesshawaii.com

Progressive Fitness Classes
Monday/Wednesday 9am & 5pm
Special Introductory Rate: $80 unlimited classes for January/February

Also offered:

  • Corporate Fitness
  • Corrective Exercise
  • Kid’s classes
  • Kettlebell
  • Women’s Bootcamp
  • Yoga