October 31, 2023 • 26 mins
Listen in as Natasha Taylor, Founder of Blackstar Physical Therapy and Wellness discusses wellness, her platform, and how to be a healthier you!
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Follow "The Inventress" on social media:
Lisa Ascolese
lisaascolese
@the_invenress
Have a new product or idea and need help? Book a consultation with Lisa Ascolese "The Inventress" and take your product from concept to fruition. Email Lisa@InventingAtoZ.com or visit www.InventingAtoZ.com
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hi, everybody. This is LisaAskalas the Inventress. I'm the CEO and
founder of Inventing a to Z andhere today on my podcast, The Inventress
Podcast, and super excited to havemy guest on. Somebody that you all
need to meet, every single oneof you. Her name is Tasha,
Natasha Taylor. She's the CEO andfounder of Black Star Physical Therapy and Wellness.
(00:24):
Make sure that's a mouthful and justspectacular. Great energy. Will show
you how to get yourself in shapeand stay there without hurting yourself. You
know how we exercise, Sometimes wedon't do it right and we hurt ourselves
during exercise. Well, Natasha ishere to talk with you about that and
much more. Hello Natasha, I'mLisa, how are you today? Thanks
(00:49):
for having me a fantastic so goodto see you, So good to see
you. Also, thank you forbeing here. I'm glad to be here
and I'm so fine pan for theinvite, but that wonderful introduction. Yes,
my my name is Natasha Taylor.I am the owner and founder of
black Star Physical Therapy and Wellness.I am a physical therapist. I'm also
(01:11):
a group fitness instructor, so whatI've done is verge of the two worlds
to do exactly what Lisa just said. Help you exercise, but do it
safely so we can kind of continueto grow and age gracefully and without pain.
You know. And I have tosay, you know, I try
to get to the gym at leastfour days a week. And I think
(01:34):
I was telling you the other dayI hurt my knee and I talked to
you about how you know how toexercise and things like that. It's simple
things like that that could happen rightduring your your regular exercise routine. So
I would love for you to,if you don't mind, giving a little
run through about how to be safeduring your exercise routines. Yeah. Well,
(01:55):
the number one thing I tell peopleis you have to warm up.
You know. I understand all busy, we have busy lives. We have
so many things happening in life,and so even with working out, like
the biggest barrier I hear a lotof women tell me is I don't have
time for this. I don't evenhave time to fit it in. Like
you said, you try to gofour times a week, which I think
is amazing. I honestly tell peopleif you can get three in a week
(02:19):
at least, that's what's covered byevidence to be at least good for wellness.
Now, obviously we all have ourdifferent goals and what we would like,
so we want to add more days. But the number one thing is
we don't skip our warm up.Like we can't just jump right in and
start running. You wouldn't run amarathon and not train right, So we
gotta warm up. The other thingwe need to do is on the back,
(02:42):
and we got to cool down.I do go to the gym every
now and then I see people runningout of the fitness the class bends and
they take off right, and I'mlike, this is the most important part
is the stretching aspect. Don't leave. So what I try to do is
I create these programs which is strengthtraining to help protect the joint. So
that's another tip as women. Mygroup is women, and so women will
(03:07):
shy away from weights the resistance aspect. It's easy to ride a bike,
use the peloton. User trend togo to a fitness class, right,
but the weights is like it looksintimidating, But the weights and just building
up strength doesn't have to be heavyweights. Doesn't have to be anything crazy.
That is what actually protects our joints. So if we want to really avoid
(03:30):
injury, we need to build upour strength. But as we build up
our strength, we take care ofthose joints by doing the warm up and
the cool down stretch to kind ofjust balance it all out. Hopefully,
that was a simple tip. No, you make a very good point,
because I do stretch. I dostretch first, but I run out of
the gym. I'm like, igotta get out of here. I did
(03:52):
it, I'm done, and Ido run out. I do, So
talk to me about that after stretch. Soul down stretch, honestly, is
I would say more important than thewarm up. The warm up is great
because it gets us going, butonce we start exercising, we're gonna warm
up naturally, that's just what happens. But that cool down stretch because we
(04:13):
need our muscles to be warm whenwe stretch. So if you notice in
the morning, if you wake upstiff and you're like, my I'm eighty,
I'm stiff, and you go tostretch and it doesn't really feel that
supple, that's why. But thenyou think about it, Okay, well,
once I get going, and Iget going about my day and make
my coffee. I have to goup and down the stairs a few times.
Then all of a sudden, yougo to do a stretch and it
(04:34):
doesn't feel so tight. That's prettymuch the same thing that's happening. Our
bodies need to be warm to effectivelystretch. So again, we don't get
hurt because if I stretch something cold, Think of a rubber band that's tough.
If it's tough and I keep pulling, pulling, it snaps. Yeah.
Right, first, if I kindof played with that rubber band and
(04:56):
I went in and out, wentin and out and let it get some
give, and then all of asudden, oh look, it's stretching.
That's what we want to do.So that's why I say don't run away,
because the stretch is more effective onthe back end versus the front end.
So why though, since I'm already, I'm already warmed up. So
I came in, I already warmedup. I did all of my exercise
routines. A little bit of weight, it's a little bit of floor,
(05:18):
So I'm finished. What kind ofother stretching am I doing? If I'm
already warmed up, so you wouldbe so I guess it would be depend
on what you were exercising. Sofor example, you went in and you're
like, I want to michell Obamaarm, So I'm gonna do my shoulders
and my arm exercises. Yes,then I would exactly, we all want
(05:39):
michell Obama arms. So you wouldwant to stretch the triceps, which is
in the back of the arm.So that's something like bringing the arm across
your body like this, gently pullingyou would want to do Yep, you
would take it across and gently pullthe elbow. The opposite it would be
over your head and pulling it down. About if you grip so we're tight
(06:01):
tight tight gripping typing. You wantto stretch out the wrist, so you
open up and open the fingers.So we're doing the opposite. If you're
all going the opposite direction of whatyou were doing the chest the chest right,
So let's say you're doing flies oryou're doing presses. Right, you're
pushing, you're squeezing. The oppositeis this, So now we're opening up
(06:27):
the shoulders. So the stretch forthe chest would be the opposite. Let's
open up those shoulders let's open upthat chest. And again we notice where
do we carry a lot of stressedshoulders neck. So even whether you're working
your arms or you're just you justneed a stretch, you open up.
So that would be the takeaway.Do the opposite direction, if it's your
leg, done of what you've done. So you're doing the opposite of what
(06:49):
you've already done. That's very that'svery informative because I don't so if I'm
lifting like this or whatever or likethis, you would. So I'm going
like this, so I'm like stretchingout what I did. I don't do
that is so like a curl,you're doing this, Yes, so the
stretch for the curl would be opening. Isn't that something? Never did it?
(07:14):
Nope, never ever ever. See, this is why we need you.
We need you especially especially now.We need you all the time,
but especially now because everybody is gettingready for the holidays, right exactly,
we all want to lose ninety poundsbefore Thanksgiving, right, ninety pounds in
(07:38):
three weeks. So we're gonna gym, not stretch. Not stretch, you
know, and and all of thesethings. Drink water, not drink water
because we're hardy workout. Let's getthe wrong workout in and not stretch after
the workout. But this is thisis wonderful advice because again, we don't
(07:58):
want to be limping around when we'regoing shopping, right, right, shopping,
This is a great time to bein shape, But don't rush to
get there right, do it theright way. And that's that's a very
I love that you said it likethat. That's a huge point because that's
what it is. We want torush, We want everything now. Yeah,
(08:18):
you want to lose your ninety poundsin three weeks, that's not realistic.
So another tip for injury prevention isno, set a realistic goal,
but give yourself time to attain thatgoal. Right, if you're trying to
lose weight, whatever that amount is, didn't happen in three weeks either,
So expecting it to go away inthree weeks is setting yourself fulfilure and it's
(08:41):
going to impede your self confidence.And you're want to even get up and
go do it because it's not working, So why should I go? You
know? So, yeah, likeif it's not and I find that to
be another barrier with the women Iwork with, it's well, I did
it and it didn't work, orlike you said, I just went and
I worked out every day and Icut out all sugars and I didn't need
(09:05):
anything bad and I fell over andburnt myself out Because they didn't rest,
they didn't addically nurse their body forthis amount of extra activity. They're doing
nothing changed. They still have togo to work. If you're a mom,
you still have to take care ofyour children, you still have all
the other responsibilities of life. Andthen you added on the stress of having
(09:28):
to work out. So I'm changingyour mindset towards what this is for.
Is it because you absolutely have tolose ninety pounds or is it because I
feel better? But you know what, this is where you come in,
and this is where your classes areare so helpful and your guidance and your
counsel because we don't all know howto do it. We don't all have
(09:50):
trainers, we don't all have physicaltherapists, and so to be able to
hear from someone like you who isan expert is what we all need.
So you provide classes right in workshops. Why don't you share that with us?
And how anybody can sign up foryour class? Your classes and your
different workshops. Yes, so Ido workshops. I've been doing them quarterly
(10:13):
and I offer like free injury preventionstrength training workshops. To explain, I
like to educate, So I'm aphysical therapist first and so part of physical
therapy. The one thing I findis those patients who I educate the best,
who know what to do when theyare not with me, are the
ones who succeed. So I educateyou on these tips, injury prevention tips,
(10:35):
how to eat for nourishment, tohelp sustain your body so you don't
get injured. We do, andso that's a quarterly thing I also offer.
I do group coaching, so Ihave online fitness program where you work
out on your time. The programis set by me. I would do
(10:56):
one on one virtual assessment, seehow you move, because and again I
want you to be pain free.I don't want you to go and work
out on your own. I oftenhave people come and ask me like what
YouTube videos should I do or whatapps should I use? And again nothing
wrong with any of those things.But if you're just following the person on
the video and you really don't understandhow your own personal body moves, you
(11:18):
can set yourself up. So Ido a one on one virtual assessment.
I look at you, I watchyou move. I can give you tips
that are supporting you on how let'ssay you squad versus how I squat.
I give you those modifications if youneed them, and then you get an
exercise program that you do at home. You follow the plan. It won't
be anything strenuous where it's unrealistic.It's realistic. It's anywhere from three to
(11:43):
five days a week. Then everyother week we meet for group coaching.
We talk about how did those weeksgo? Do we need to go over
body mechanics again? You know,maybe you had an exercise you're like,
you know what, it didn't feelas good, or I didn't look like
you in the video? Right?How do I do this? We're on
I keep you accountable and also watchyou and guide you so that again you're
(12:07):
able to progress without getting injured.And the program, if you see my
sign, it is called Rebuild andRestore. Rebuild and Restore is covered over
sixteen weeks, and I do thaton purpose. Going back to this,
it takes time. Yes, nothingchanges overnight, so that first month is
going to be understanding movement beginner movements, making sure you can master that.
(12:30):
You got that, Okay, let'sprogress and we go almost like a stair
step until you get to that fourmonths and you're a master, you're a
pro. Yeah, and you know, then there's consistency, and they want
then you want to do it.You want to do this workout because you're
confident that you're doing it correctly aswell exactly, and you're seeing that you're
not getting hurt and you're not gettinghurt, you know. I mean,
(12:52):
so I love that. I lovethat. And they have your guidance and
direction. You know, when youwere at our conference, you gave so
many simple tips on how to moveand how to sit even you know you
did that sitting thing and spotting,like how to actually bend, how to
bend without hurting your knees and allof those things. Those little tips are
priceless, they really are. Becauseyou bend down the wrong way, you
(13:13):
hurt yourknee, you're out of servicefor six months sometimes, you know,
and then sitting on a couch andgaining the ninety pounds on top of the
ninety that you want to lose.So no, I love that you have
a program that is stretched out andthat you take the time and you you
take a look at the body andhow they're working out. It's fantastic.
(13:37):
Now, please give your website againbefore we get to the end of this,
and we're going to repeat it acouple of times because people are popping
on and popping off, So pleaseprovide a webs your website and all of
your social media platforms. Sure,so, once again, my name is
Natasha Taylor. My website's www dotblack Star Therapy Social Media. I'm on
(14:01):
Instagram and Facebook as the same ampedBlackstar Underscore PT Wellness. You can find
me on YouTube, same name BlackstarPhysical Therapy and Wellness on YouTube. I
have a lot more longer form videos. So as you know, Instagram is
short and fast. People want itquick. But if you're that person who's
(14:22):
like, no, I actually wantto spend time, that's where you're going
to see longer like a whole likealmost a class like I can take you
through a whole stretch of your routinebased on a body part. I've recently
been doing these thirty minute fitted inworkouts, So if you go to my
YouTube page, you would see oh, today's arms, today's legs, and
(14:43):
you can get a workout in onthose platforms. That's so good. That's
so good to know, and youknow, I think that this is such
a wonderful gift also to provide tosomeone. You know, we talked a
little bit about this before. Givingthe gift of health and wellness, right
and fitness, I think is awonderful gift to give and being able to
(15:05):
have your services. So are youproviding any kind of a gift card or
anything that you could pass out somebodycould purchase and pay for give to a
friend. Sure. I have quitea few options that are coming up.
I have merchandise that it's launching Novemberfirst, so you can get a set
of resistance bands. The resistance bandsgo along with my program, so once
(15:26):
again, if you're an at homeexercise person, you can buy these bands.
I have a wellness guide, allof these tips. You'll have it
at hands. You can purchase awellness guide, but the main thing is
my Rebuild and Restore program. Youcan purchase either the virtual assessment, the
one on one assessment. There'll bea gift card for just that, so
(15:46):
that's a one time assessment, oryou could purchase the person like one month's
worth of the program program itself.What an incredible gift. Yes, so
like I think even just the virtualassessment I find to be a great gift
(16:06):
because that's part of the package.So to be able to get that one
on one Look, that's one Ifind people do like, especially those who
might already have a trainer. Sorry, I'm not trying to step onto.
They might already be working out withsomebody, They might already have a program,
but something isn't right, and theyknow something's not right. But whoever
(16:30):
they're working with, or maybe it'son their own, they don't have anyone
to go to. So I've definitelyoffered the one on one virtual assessment because
I can watch you move, Ican tell you exactly this is why.
It hurts when you squat, ithurts when you lunch, it hurts when
you push weight overhead, all thethings you want to do. Or the
(16:52):
other day I talked about push ups. How many women shy away from push
ups? Oh I can't do that, I don't have it. You actually
do. There's more than likely abody mechanic issue than a strength issue.
But you wouldn't know that, soright, how would you say unless they're
you know, consulting with someone likeyou, right, so yes, so
(17:12):
definitely offers I've got because the resistancebands to compliment the programming wellness guides,
so you have you have the tipsright at your fingertips, and then definitely
the virtual one on one and ifyou want, you can go ahead and
invest in the rebuild restore if theperson is that means that much to you
and you want them to have lifelongout. Yeah. Absolutely, And I
(17:37):
love that you provide tips on howto eat. You know, how to
eat what to eat protein wise?And that's a question I have for you.
So whenever I leave the gym,I come home and I think I
need something. I need protein becauseusually go in the morning, so I
have oatmeal before I go a muchearlier and then when I get home,
I'm going, what can I Idon't really want a protein shape? What
(17:57):
can you eat protein wise? Becauseit's important to have your protein right after
you lift and things like that.It is it's actually important to have all
three. Honestly, we've given proteinthe mantle, and we've told carbs that
they're bad, But carbs are notbad. It's the type of carbs.
Honestly, if you've worked out,and you've worked hard, the ratio was
(18:21):
three to one carves to protein,so you should be eating. Let's say
you had a sandwich and be asandwich with good quality bread. I'm not
saying go get white wonder bread.Maybe a whole bread and no bag love
days daves take the shout out right, So a quality bread, a whole
(18:44):
grain bread. You know, ifyou're somebody who deals with maybe digestive issues,
gluten sprouted breads have less of thewheat. But do a bread with
your protein. So the protein couldbe a chicken or egg or fish tuna
sandwich. I would say, maybenot a fish sandwich, but like you
know, a chicken sandwich, chickensandwich, chicken sandwiches, some cheese and
(19:07):
some so the cheese is cheese okay? No, not really. And the
only one why I say cheese isnot okay is because cheese is a dairy
in general is a trigger for inflammation. So if your goal is to manage
(19:29):
pain and decrease inflammation, bloat,like if you if you notice maybe you
don't have an injury, but you'relike I just don't feel good, I
feel heavy, or you have nagginglow grade pain. Dairy is actually a
trigger. So I personally don't encourageadding cheese. But you can do avocado.
(19:51):
You could add a piece of avocado, you could do a vegan mayonnaise
to take away from the dairy.There are ways around to get that same
flavor. I'm not asking to eatit dry. So if you were to
do cheese, yeah, I wouldkeep the cheese minimal and keep it low.
Yeah. Now, a fetta isnot as high in lactose, so
(20:15):
a feta cheese if you had likea salad. So that's another thing.
I like, like feta feta goatpiece, so you're not gonna deal with
as much of the lactate lactose.That's going to be an irritant. So
that's the thing with cheese is thatit is an actually it's a trigger,
and it's an irritant to cause inflammation. That's great information too, That's great
(20:37):
advice. I mean, because Ido sometimes I'll do oat milk and my
coffee and things like that. Butlet me ask you this real quick.
So I put half in half inmy coffee and I find myself literally having
like two cups of coffee sometimes andI put the cream in it because it's
delish. How was that half andhalf or that heavy cream? It's not
heavy cream. It's half in half. Yeah, So I mean it's still
(20:59):
dairy, so it's your So Iwould say if you wanted, like I
do, almond or oat creamer,and I feel like it's still Yeah,
they sell like an almond creamer orthey sell oatmeal creamer now even when you
go shopping honestly, like you cango to Starbucks, Tim Morton's. They
have it as an additive, soyou could swap it out. So I
(21:22):
would just encourage a swap. Youknow, it's still it's still has sugar
ated like I would send anything aboutsugar, so it still tastes good.
So I mean, is it veryvery sweet? Is it sweet? Like
I don't have to put sugar youprobably? No, No, I don't
think you have to put sugar inyour coffe If you added it, Yep,
it's still sweet, like if you'reokay with nuts. It's got like
a like the oat you eat oatmeal, so it's got like that ody taste
(21:45):
or that nut taste. Find itgood. I think it's great. I
think it's a great swap just tocall like a plant based creamer. I'm
swapping. Yes, what I'm doingswap because I didn't know they had the
creamer. Yep, yeah, Iknow about the milk, but I know
they had a creamer. The creamergot to have the creamer. Yes,
I'm not advocating black coffee. Ohgood, thank you. Another question I
(22:10):
want to ask about the water,the hydration, because recently I heard you
should be having half your body weight. Is that accurate? Not half your
body weight announces is a standard.It can seem like a lot of water,
but if we think about it,we are mainly water eighty percent water,
so we really need to nourish ourmuscles. I mean it's great for
(22:33):
every organ in our body. Definitelythe largest organ, which is our skin,
and helps detoxify. So when wedrink water and we detox, we're
getting rid of all those those thingsinside. Again with the pain, I
speak about the pain management and thatlow grade inflammation is really what gives us
those aches and pains. If youhave earthright, it's even like I'm not
(22:56):
talking inflammation where your foot is swolen. It's the arthritis. It's the my
belly, my gut just doesn't feelright, like something isn't right. I
have achiness, I'm stiff that stuff. So definitely if you can drink half
your body weight to announces in poundsfor those of you who are non metric,
(23:18):
yeah, that'd be a great wayto start. If not drink as
best you can, right, yes, but most as you can. And
water is I mean coffee, thewater and coffee is that deleted. So
if you're drinking a cup of coffeedoes that? So a coffee is a
diarrettic, So a coffee would actuallybe making you dehydrated, so it's counterproductive.
(23:40):
It's counterproductive. So they say perper cup of coffee, you should
have a you should replenish that witha cup of water, So the coffee
isn't In addition to now, teais different if you're doing like a non
caffeine tea or because tea is waterbased and then you've got like your non
caffeine you can you can count forthat as as hydration. But coffee is
(24:02):
a diuretic and it makes you dehydrate, and so you would have to replace
the cup of coffee with a cupof water. Wow, this is such
great advice, all these little tips, and I want to follow what you're
saying, I mean, and Ido. Sometimes it's like a little weird.
It feel a little, you know, a little bladed. After I
have the coffee and then I waita little while and have another cup of
(24:22):
coe. We have one more tobowlwey no, but I'm more of a
tea drinker. Tea drinker. Butthat's great advice for everybody out there because
and I know there's gonna be alot of questions, so they reach out
to you again, please tell themyour email again if they have questions for
you. For sure. My email'sinfo Blackstar Therapy dot com. Website where
(24:45):
you can apply to work with meis www dot Blackstar Therapy dot com.
And again, I'm big on socialmedia Instagram specifically, you can check out
videos. You can message me there, so my Instagram hand handle this at
black Star Underscore PT Wellness. Youcan find me on YouTube. I may
(25:07):
not reply on YouTube, but youcan definitely watch my videos and get a
quick workout in. And I thankyou so much. I mean so many
of my clients and our motivational Mondayfolks and even from the conference Brave about
You and Cynthia Green is one ofthe people many many clients who go to
you and your life changing. Whatyou're doing is life changing and such simple
(25:32):
tips, and you're easy to listento and you listen, so it makes
it really makes it great. Ilove your communication skills, I love the
way you're just You're just easy oneverybody. Oh, thank you, Lisa.
No, I really appreciate you,really appreciate you. So Natasha,
thank you so much for being onthe Adventures podcast. And I can't wait
(25:55):
to have you back and certainly seeyou on Motivational Monday, right for sure.
Oh, I'll be there. Thankyou so much. Thank you,
my dear take care, God blesshave an amazing thing. Bye bye,
Well, thank you so much,bye bye
Hi, everybody. This is LisaAskalas the Inventress. I'm the CEO and
founder of Inventing a to Z andhere today on my podcast, The Inventress
Podcast, and super excited to havemy guest on. Somebody that you all
need to meet, every single oneof you. Her name is Tasha,
Natasha Taylor. She's the CEO andfounder of Black Star Physical Therapy and Wellness.
(00:24):
Make sure that's a mouthful and justspectacular. Great energy. Will show
you how to get yourself in shapeand stay there without hurting yourself. You
know how we exercise, Sometimes wedon't do it right and we hurt ourselves
during exercise. Well, Natasha ishere to talk with you about that and
much more. Hello Natasha, I'mLisa, how are you today? Thanks
(00:49):
for having me a fantastic so goodto see you, So good to see
you. Also, thank you forbeing here. I'm glad to be here
and I'm so fine pan for theinvite, but that wonderful introduction. Yes,
my my name is Natasha Taylor.I am the owner and founder of
black Star Physical Therapy and Wellness.I am a physical therapist. I'm also
(01:11):
a group fitness instructor, so whatI've done is verge of the two worlds
to do exactly what Lisa just said. Help you exercise, but do it
safely so we can kind of continueto grow and age gracefully and without pain.
You know. And I have tosay, you know, I try
to get to the gym at leastfour days a week. And I think
(01:34):
I was telling you the other dayI hurt my knee and I talked to
you about how you know how toexercise and things like that. It's simple
things like that that could happen rightduring your your regular exercise routine. So
I would love for you to,if you don't mind, giving a little
run through about how to be safeduring your exercise routines. Yeah. Well,
(01:55):
the number one thing I tell peopleis you have to warm up.
You know. I understand all busy, we have busy lives. We have
so many things happening in life,and so even with working out, like
the biggest barrier I hear a lotof women tell me is I don't have
time for this. I don't evenhave time to fit it in. Like
you said, you try to gofour times a week, which I think
is amazing. I honestly tell peopleif you can get three in a week
(02:19):
at least, that's what's covered byevidence to be at least good for wellness.
Now, obviously we all have ourdifferent goals and what we would like,
so we want to add more days. But the number one thing is
we don't skip our warm up.Like we can't just jump right in and
start running. You wouldn't run amarathon and not train right, So we
gotta warm up. The other thingwe need to do is on the back,
(02:42):
and we got to cool down.I do go to the gym every
now and then I see people runningout of the fitness the class bends and
they take off right, and I'mlike, this is the most important part
is the stretching aspect. Don't leave. So what I try to do is
I create these programs which is strengthtraining to help protect the joint. So
that's another tip as women. Mygroup is women, and so women will
(03:07):
shy away from weights the resistance aspect. It's easy to ride a bike,
use the peloton. User trend togo to a fitness class, right,
but the weights is like it looksintimidating, But the weights and just building
up strength doesn't have to be heavyweights. Doesn't have to be anything crazy.
That is what actually protects our joints. So if we want to really avoid
(03:30):
injury, we need to build upour strength. But as we build up
our strength, we take care ofthose joints by doing the warm up and
the cool down stretch to kind ofjust balance it all out. Hopefully,
that was a simple tip. No, you make a very good point,
because I do stretch. I dostretch first, but I run out of
the gym. I'm like, igotta get out of here. I did
(03:52):
it, I'm done, and Ido run out. I do, So
talk to me about that after stretch. Soul down stretch, honestly, is
I would say more important than thewarm up. The warm up is great
because it gets us going, butonce we start exercising, we're gonna warm
up naturally, that's just what happens. But that cool down stretch because we
(04:13):
need our muscles to be warm whenwe stretch. So if you notice in
the morning, if you wake upstiff and you're like, my I'm eighty,
I'm stiff, and you go tostretch and it doesn't really feel that
supple, that's why. But thenyou think about it, Okay, well,
once I get going, and Iget going about my day and make
my coffee. I have to goup and down the stairs a few times.
Then all of a sudden, yougo to do a stretch and it
(04:34):
doesn't feel so tight. That's prettymuch the same thing that's happening. Our
bodies need to be warm to effectivelystretch. So again, we don't get
hurt because if I stretch something cold, Think of a rubber band that's tough.
If it's tough and I keep pulling, pulling, it snaps. Yeah.
Right, first, if I kindof played with that rubber band and
(04:56):
I went in and out, wentin and out and let it get some
give, and then all of asudden, oh look, it's stretching.
That's what we want to do.So that's why I say don't run away,
because the stretch is more effective onthe back end versus the front end.
So why though, since I'm already, I'm already warmed up. So
I came in, I already warmedup. I did all of my exercise
routines. A little bit of weight, it's a little bit of floor,
(05:18):
So I'm finished. What kind ofother stretching am I doing? If I'm
already warmed up, so you wouldbe so I guess it would be depend
on what you were exercising. Sofor example, you went in and you're
like, I want to michell Obamaarm, So I'm gonna do my shoulders
and my arm exercises. Yes,then I would exactly, we all want
(05:39):
michell Obama arms. So you wouldwant to stretch the triceps, which is
in the back of the arm.So that's something like bringing the arm across
your body like this, gently pullingyou would want to do Yep, you
would take it across and gently pullthe elbow. The opposite it would be
over your head and pulling it down. About if you grip so we're tight
(06:01):
tight tight gripping typing. You wantto stretch out the wrist, so you
open up and open the fingers.So we're doing the opposite. If you're
all going the opposite direction of whatyou were doing the chest the chest right,
So let's say you're doing flies oryou're doing presses. Right, you're
pushing, you're squeezing. The oppositeis this, So now we're opening up
(06:27):
the shoulders. So the stretch forthe chest would be the opposite. Let's
open up those shoulders let's open upthat chest. And again we notice where
do we carry a lot of stressedshoulders neck. So even whether you're working
your arms or you're just you justneed a stretch, you open up.
So that would be the takeaway.Do the opposite direction, if it's your
leg, done of what you've done. So you're doing the opposite of what
(06:49):
you've already done. That's very that'svery informative because I don't so if I'm
lifting like this or whatever or likethis, you would. So I'm going
like this, so I'm like stretchingout what I did. I don't do
that is so like a curl,you're doing this, Yes, so the
stretch for the curl would be opening. Isn't that something? Never did it?
(07:14):
Nope, never ever ever. See, this is why we need you.
We need you especially especially now.We need you all the time,
but especially now because everybody is gettingready for the holidays, right exactly,
we all want to lose ninety poundsbefore Thanksgiving, right, ninety pounds in
(07:38):
three weeks. So we're gonna gym, not stretch. Not stretch, you
know, and and all of thesethings. Drink water, not drink water
because we're hardy workout. Let's getthe wrong workout in and not stretch after
the workout. But this is thisis wonderful advice because again, we don't
(07:58):
want to be limping around when we'regoing shopping, right, right, shopping,
This is a great time to bein shape, But don't rush to
get there right, do it theright way. And that's that's a very
I love that you said it likethat. That's a huge point because that's
what it is. We want torush, We want everything now. Yeah,
(08:18):
you want to lose your ninety poundsin three weeks, that's not realistic.
So another tip for injury prevention isno, set a realistic goal,
but give yourself time to attain thatgoal. Right, if you're trying to
lose weight, whatever that amount is, didn't happen in three weeks either,
So expecting it to go away inthree weeks is setting yourself fulfilure and it's
(08:41):
going to impede your self confidence.And you're want to even get up and
go do it because it's not working, So why should I go? You
know? So, yeah, likeif it's not and I find that to
be another barrier with the women Iwork with, it's well, I did
it and it didn't work, orlike you said, I just went and
I worked out every day and Icut out all sugars and I didn't need
(09:05):
anything bad and I fell over andburnt myself out Because they didn't rest,
they didn't addically nurse their body forthis amount of extra activity. They're doing
nothing changed. They still have togo to work. If you're a mom,
you still have to take care ofyour children, you still have all
the other responsibilities of life. Andthen you added on the stress of having
(09:28):
to work out. So I'm changingyour mindset towards what this is for.
Is it because you absolutely have tolose ninety pounds or is it because I
feel better? But you know what, this is where you come in,
and this is where your classes areare so helpful and your guidance and your
counsel because we don't all know howto do it. We don't all have
(09:50):
trainers, we don't all have physicaltherapists, and so to be able to
hear from someone like you who isan expert is what we all need.
So you provide classes right in workshops. Why don't you share that with us?
And how anybody can sign up foryour class? Your classes and your
different workshops. Yes, so Ido workshops. I've been doing them quarterly
(10:13):
and I offer like free injury preventionstrength training workshops. To explain, I
like to educate, So I'm aphysical therapist first and so part of physical
therapy. The one thing I findis those patients who I educate the best,
who know what to do when theyare not with me, are the
ones who succeed. So I educateyou on these tips, injury prevention tips,
(10:35):
how to eat for nourishment, tohelp sustain your body so you don't
get injured. We do, andso that's a quarterly thing I also offer.
I do group coaching, so Ihave online fitness program where you work
out on your time. The programis set by me. I would do
(10:56):
one on one virtual assessment, seehow you move, because and again I
want you to be pain free.I don't want you to go and work
out on your own. I oftenhave people come and ask me like what
YouTube videos should I do or whatapps should I use? And again nothing
wrong with any of those things.But if you're just following the person on
the video and you really don't understandhow your own personal body moves, you
(11:18):
can set yourself up. So Ido a one on one virtual assessment.
I look at you, I watchyou move. I can give you tips
that are supporting you on how let'ssay you squad versus how I squat.
I give you those modifications if youneed them, and then you get an
exercise program that you do at home. You follow the plan. It won't
be anything strenuous where it's unrealistic.It's realistic. It's anywhere from three to
(11:43):
five days a week. Then everyother week we meet for group coaching.
We talk about how did those weeksgo? Do we need to go over
body mechanics again? You know,maybe you had an exercise you're like,
you know what, it didn't feelas good, or I didn't look like
you in the video? Right?How do I do this? We're on
I keep you accountable and also watchyou and guide you so that again you're
(12:07):
able to progress without getting injured.And the program, if you see my
sign, it is called Rebuild andRestore. Rebuild and Restore is covered over
sixteen weeks, and I do thaton purpose. Going back to this,
it takes time. Yes, nothingchanges overnight, so that first month is
going to be understanding movement beginner movements, making sure you can master that.
(12:30):
You got that, Okay, let'sprogress and we go almost like a stair
step until you get to that fourmonths and you're a master, you're a
pro. Yeah, and you know, then there's consistency, and they want
then you want to do it.You want to do this workout because you're
confident that you're doing it correctly aswell exactly, and you're seeing that you're
not getting hurt and you're not gettinghurt, you know. I mean,
(12:52):
so I love that. I lovethat. And they have your guidance and
direction. You know, when youwere at our conference, you gave so
many simple tips on how to moveand how to sit even you know you
did that sitting thing and spotting,like how to actually bend, how to
bend without hurting your knees and allof those things. Those little tips are
priceless, they really are. Becauseyou bend down the wrong way, you
(13:13):
hurt yourknee, you're out of servicefor six months sometimes, you know,
and then sitting on a couch andgaining the ninety pounds on top of the
ninety that you want to lose.So no, I love that you have
a program that is stretched out andthat you take the time and you you
take a look at the body andhow they're working out. It's fantastic.
(13:37):
Now, please give your website againbefore we get to the end of this,
and we're going to repeat it acouple of times because people are popping
on and popping off, So pleaseprovide a webs your website and all of
your social media platforms. Sure,so, once again, my name is
Natasha Taylor. My website's www dotblack Star Therapy Social Media. I'm on
(14:01):
Instagram and Facebook as the same ampedBlackstar Underscore PT Wellness. You can find
me on YouTube, same name BlackstarPhysical Therapy and Wellness on YouTube. I
have a lot more longer form videos. So as you know, Instagram is
short and fast. People want itquick. But if you're that person who's
(14:22):
like, no, I actually wantto spend time, that's where you're going
to see longer like a whole likealmost a class like I can take you
through a whole stretch of your routinebased on a body part. I've recently
been doing these thirty minute fitted inworkouts, So if you go to my
YouTube page, you would see oh, today's arms, today's legs, and
(14:43):
you can get a workout in onthose platforms. That's so good. That's
so good to know, and youknow, I think that this is such
a wonderful gift also to provide tosomeone. You know, we talked a
little bit about this before. Givingthe gift of health and wellness, right
and fitness, I think is awonderful gift to give and being able to
(15:05):
have your services. So are youproviding any kind of a gift card or
anything that you could pass out somebodycould purchase and pay for give to a
friend. Sure. I have quitea few options that are coming up.
I have merchandise that it's launching Novemberfirst, so you can get a set
of resistance bands. The resistance bandsgo along with my program, so once
(15:26):
again, if you're an at homeexercise person, you can buy these bands.
I have a wellness guide, allof these tips. You'll have it
at hands. You can purchase awellness guide, but the main thing is
my Rebuild and Restore program. Youcan purchase either the virtual assessment, the
one on one assessment. There'll bea gift card for just that, so
(15:46):
that's a one time assessment, oryou could purchase the person like one month's
worth of the program program itself.What an incredible gift. Yes, so
like I think even just the virtualassessment I find to be a great gift
(16:06):
because that's part of the package.So to be able to get that one
on one Look, that's one Ifind people do like, especially those who
might already have a trainer. Sorry, I'm not trying to step onto.
They might already be working out withsomebody, They might already have a program,
but something isn't right, and theyknow something's not right. But whoever
(16:30):
they're working with, or maybe it'son their own, they don't have anyone
to go to. So I've definitelyoffered the one on one virtual assessment because
I can watch you move, Ican tell you exactly this is why.
It hurts when you squat, ithurts when you lunch, it hurts when
you push weight overhead, all thethings you want to do. Or the
(16:52):
other day I talked about push ups. How many women shy away from push
ups? Oh I can't do that, I don't have it. You actually
do. There's more than likely abody mechanic issue than a strength issue.
But you wouldn't know that, soright, how would you say unless they're
you know, consulting with someone likeyou, right, so yes, so
(17:12):
definitely offers I've got because the resistancebands to compliment the programming wellness guides,
so you have you have the tipsright at your fingertips, and then definitely
the virtual one on one and ifyou want, you can go ahead and
invest in the rebuild restore if theperson is that means that much to you
and you want them to have lifelongout. Yeah. Absolutely, And I
(17:37):
love that you provide tips on howto eat. You know, how to
eat what to eat protein wise?And that's a question I have for you.
So whenever I leave the gym,I come home and I think I
need something. I need protein becauseusually go in the morning, so I
have oatmeal before I go a muchearlier and then when I get home,
I'm going, what can I Idon't really want a protein shape? What
(17:57):
can you eat protein wise? Becauseit's important to have your protein right after
you lift and things like that.It is it's actually important to have all
three. Honestly, we've given proteinthe mantle, and we've told carbs that
they're bad, But carbs are notbad. It's the type of carbs.
Honestly, if you've worked out,and you've worked hard, the ratio was
(18:21):
three to one carves to protein,so you should be eating. Let's say
you had a sandwich and be asandwich with good quality bread. I'm not
saying go get white wonder bread.Maybe a whole bread and no bag love
days daves take the shout out right, So a quality bread, a whole
(18:44):
grain bread. You know, ifyou're somebody who deals with maybe digestive issues,
gluten sprouted breads have less of thewheat. But do a bread with
your protein. So the protein couldbe a chicken or egg or fish tuna
sandwich. I would say, maybenot a fish sandwich, but like you
know, a chicken sandwich, chickensandwich, chicken sandwiches, some cheese and
(19:07):
some so the cheese is cheese okay? No, not really. And the
only one why I say cheese isnot okay is because cheese is a dairy
in general is a trigger for inflammation. So if your goal is to manage
(19:29):
pain and decrease inflammation, bloat,like if you if you notice maybe you
don't have an injury, but you'relike I just don't feel good, I
feel heavy, or you have nagginglow grade pain. Dairy is actually a
trigger. So I personally don't encourageadding cheese. But you can do avocado.
(19:51):
You could add a piece of avocado, you could do a vegan mayonnaise
to take away from the dairy.There are ways around to get that same
flavor. I'm not asking to eatit dry. So if you were to
do cheese, yeah, I wouldkeep the cheese minimal and keep it low.
Yeah. Now, a fetta isnot as high in lactose, so
(20:15):
a feta cheese if you had likea salad. So that's another thing.
I like, like feta feta goatpiece, so you're not gonna deal with
as much of the lactate lactose.That's going to be an irritant. So
that's the thing with cheese is thatit is an actually it's a trigger,
and it's an irritant to cause inflammation. That's great information too, That's great
(20:37):
advice. I mean, because Ido sometimes I'll do oat milk and my
coffee and things like that. Butlet me ask you this real quick.
So I put half in half inmy coffee and I find myself literally having
like two cups of coffee sometimes andI put the cream in it because it's
delish. How was that half andhalf or that heavy cream? It's not
heavy cream. It's half in half. Yeah, So I mean it's still
(20:59):
dairy, so it's your So Iwould say if you wanted, like I
do, almond or oat creamer,and I feel like it's still Yeah,
they sell like an almond creamer orthey sell oatmeal creamer now even when you
go shopping honestly, like you cango to Starbucks, Tim Morton's. They
have it as an additive, soyou could swap it out. So I
(21:22):
would just encourage a swap. Youknow, it's still it's still has sugar
ated like I would send anything aboutsugar, so it still tastes good.
So I mean, is it veryvery sweet? Is it sweet? Like
I don't have to put sugar youprobably? No, No, I don't
think you have to put sugar inyour coffe If you added it, Yep,
it's still sweet, like if you'reokay with nuts. It's got like
a like the oat you eat oatmeal, so it's got like that ody taste
(21:45):
or that nut taste. Find itgood. I think it's great. I
think it's a great swap just tocall like a plant based creamer. I'm
swapping. Yes, what I'm doingswap because I didn't know they had the
creamer. Yep, yeah, Iknow about the milk, but I know
they had a creamer. The creamergot to have the creamer. Yes,
I'm not advocating black coffee. Ohgood, thank you. Another question I
(22:10):
want to ask about the water,the hydration, because recently I heard you
should be having half your body weight. Is that accurate? Not half your
body weight announces is a standard.It can seem like a lot of water,
but if we think about it,we are mainly water eighty percent water,
so we really need to nourish ourmuscles. I mean it's great for
(22:33):
every organ in our body. Definitelythe largest organ, which is our skin,
and helps detoxify. So when wedrink water and we detox, we're
getting rid of all those those thingsinside. Again with the pain, I
speak about the pain management and thatlow grade inflammation is really what gives us
those aches and pains. If youhave earthright, it's even like I'm not
(22:56):
talking inflammation where your foot is swolen. It's the arthritis. It's the my
belly, my gut just doesn't feelright, like something isn't right. I
have achiness, I'm stiff that stuff. So definitely if you can drink half
your body weight to announces in poundsfor those of you who are non metric,
(23:18):
yeah, that'd be a great wayto start. If not drink as
best you can, right, yes, but most as you can. And
water is I mean coffee, thewater and coffee is that deleted. So
if you're drinking a cup of coffeedoes that? So a coffee is a
diarrettic, So a coffee would actuallybe making you dehydrated, so it's counterproductive.
(23:40):
It's counterproductive. So they say perper cup of coffee, you should
have a you should replenish that witha cup of water, So the coffee
isn't In addition to now, teais different if you're doing like a non
caffeine tea or because tea is waterbased and then you've got like your non
caffeine you can you can count forthat as as hydration. But coffee is
(24:02):
a diuretic and it makes you dehydrate, and so you would have to replace
the cup of coffee with a cupof water. Wow, this is such
great advice, all these little tips, and I want to follow what you're
saying, I mean, and Ido. Sometimes it's like a little weird.
It feel a little, you know, a little bladed. After I
have the coffee and then I waita little while and have another cup of
(24:22):
coe. We have one more tobowlwey no, but I'm more of a
tea drinker. Tea drinker. Butthat's great advice for everybody out there because
and I know there's gonna be alot of questions, so they reach out
to you again, please tell themyour email again if they have questions for
you. For sure. My email'sinfo Blackstar Therapy dot com. Website where
(24:45):
you can apply to work with meis www dot Blackstar Therapy dot com.
And again, I'm big on socialmedia Instagram specifically, you can check out
videos. You can message me there, so my Instagram hand handle this at
black Star Underscore PT Wellness. Youcan find me on YouTube. I may
(25:07):
not reply on YouTube, but youcan definitely watch my videos and get a
quick workout in. And I thankyou so much. I mean so many
of my clients and our motivational Mondayfolks and even from the conference Brave about
You and Cynthia Green is one ofthe people many many clients who go to
you and your life changing. Whatyou're doing is life changing and such simple
(25:32):
tips, and you're easy to listento and you listen, so it makes
it really makes it great. Ilove your communication skills, I love the
way you're just You're just easy oneverybody. Oh, thank you, Lisa.
No, I really appreciate you,really appreciate you. So Natasha,
thank you so much for being onthe Adventures podcast. And I can't wait
(25:55):
to have you back and certainly seeyou on Motivational Monday, right for sure.
Oh, I'll be there. Thankyou so much. Thank you,
my dear take care, God blesshave an amazing thing. Bye bye,
Well, thank you so much,bye bye
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