The path to health and fitness can feel daunting for many of us. At The Therapy Network, we understand the challenges and are dedicated to helping you find the motivation to reach your health goals.

The Forbes Health/One Poll survey found that the average resolution lasts just 3.74 months. How can you beat the odds? This blog offers compassionate guidance and practical steps to help you embark on this life-enhancing journey. Here, you will learn the following:

  • The importance of mini-goals

  • How to celebrate success along the way

  • The benefits of sharing your goals with an accountability partner

How The Therapy Network can motivate you to reach your health goals

Confidence Builders: The Power of Small Steps

two women walking
Finding the motivation to begin walking again

Attaining fitness targets begins with setting and achieving small health goals. Whether increasing your daily steps or choosing healthier snacks, these mini victories can significantly boost your confidence. A good practice is to write down your daily goals and check them off as you achieve them. Tailor your goals to fit your lifestyle. Remember, there’s no one-size-fits-all in health and fitness; it's about what works for you.

A helpful tip from the Therapy Network team is to set one daily goal. It is to walk thirty minutes, cut out sugar for the day, or attend a fitness class. When first setting goals, start with one mini-goal a day.

Remember, every small step counts towards a healthier you.

Incremental Changes to Food and Exercise

Embrace gradual changes in your diet and lifestyle. Switching to more plant-based meals or reducing processed foods are small changes that can make a big difference. Focus on the overall benefits of a balanced diet rather than just weight loss.

Incorporate exercise into your routine in ways that you enjoy. From walking during your commute to joining an exercise class, find activities that fit your schedule and make you happy. Remember, it’s about making exercise a part of your life, not a chore.

Rewards Beyond Food: Celebrating Achievements

Celebrate your successes with non-food rewards. Whether it’s a movie night, a day trip, or quality time with loved ones, find joy in achievements without associating them with food. This practice nurtures a healthy relationship with both your accomplishments and your diet.

For motivation to reach your health goals, make a list of non-food rewards. Keep the list handy and review it often. When you lose ten pounds, what will be your reward? Consider sharing your list with friends or family. Remind friends, family, and your accountability partner that your rewards will be non-food based.

How important is an accountability partner?

Sharing the Journey: Support and Accountability

Delores W at Yosemite after preparing at TTN

Sharing your goals and progress with friends or family can be incredibly motivating. It's not just about sharing the triumphs but also about finding strength and learning from the setbacks. Remember, the journey to better health is not just about the destination but also the shared experiences.

Monitoring your progress can be a great motivator and adds a layer of accountability. Whether through a fitness app or a simple journal, seeing the tangible results of your efforts can spur you on to keep going. It's not just about numbers; it's about recognizing the effort you're putting in.

Motivation to reach your health goals may be only a friend or a phone app away. Or, a professional therapist from The Therapy Network can help you stay motivated.

The Therapy Network: Your Partner in Health

At The Therapy Network in Hampton Roads, Virginia, we specialize in helping you reach your health goals through physical therapy. Since 1987, our commitment to patient-centric care has driven us to offer a wide range of services tailored to your needs.

Our team of therapists are skilled in various modalities like manual therapy, exercise prescription, and more. We focus on understanding your goals and crafting a plan that resonates with your journey.

Celebrating a well earned finish with TTN's Lauren Stacy, PT, DPT, Cert. MDT

We believe in empowering our patients through education and ongoing support. By understanding your body and its movements, you can take control of your health and make informed decisions. Our therapists are here to guide you, offering support and adjusting your plan as needed.

Did you know that you do not need a physician’s referral to start your journey to a healthy lifestyle at The Therapy Network?

Convenient and Specialized Services at The Therapy Network

Our six clinics across Hampton Roads offer extended hours to fit your busy schedule. We ensure the highest quality of care with a range of specialized services and a dedication to innovation.

Your Path to a Healthier Tomorrow

Building motivation to reach your health goals involves small, consistent steps. At The Therapy Network, we support you every step of the way. From setting achievable goals to providing personalized care, we are your partners in this journey to wellness.

Let’s take this step together towards a healthier, happier you.

In this seasonal blog, we look at the causes and how to prevent holiday injuries.

The holiday season, especially Christmas, sees our streets and homes illuminated with lights, ornaments, and festive cheer. While the merriment is infectious, another side to this joyous occasion is the high rate of holiday-related injuries.

Holiday Injury Statistics

The Consumer Product Safety Commission ( highlights that over 18,000 Americans annually find themselves in the ER due to injuries caused by Christmas decor. In one ten-year span, Christmas decorations sent an alarming 134,281 people to the emergency departments.

What’s the trend in holiday injuries?

Males account for 58% of all holiday injuries. It's interesting to note that men, more frequently than women, were injured while using ladders. This stat hints at men being more involved in hanging higher-placed decorations or less cautious when climbing. Another contributor to holiday injury is slips or falls on ice or muscle strain from shoveling snow.


It's crucial to be aware of the risk factors to prevent holiday injuries. Especially falls, which lead the charts during this time of year. Let’s take a look at both holiday decorating accidents and weather-related falls.

Decorating Injuries

Making our homes look festive sometimes comes with unexpected costs. The Consumer Product Safety Commission states that 160 decorating-related injuries happen daily during the holiday season in the U.S. Almost 50% of these accidents are falls resulting in concussions, broken bones, and strained muscles.

To prevent holiday injuries while decorating:

  • Inspect your ladder for any defects.

  • Ensure you're working with others when on a ladder.

  • Follow guidelines from the American Academy of Orthopaedic Surgeons, like moving the ladder's base a foot away from the wall for every four feet of height.

The holidays also mean heavy lifting - from packages to groceries. Heavy lifting can lead to strained backs and necks. A preventive measure is to lift using your legs, not overextending yourself, and ensure that online shopping doesn't strain your neck. (Can looking at your phone or computer cause neck pain? Yes! Read a blog from our resource library.)

It's alarming to read actual cases that require emergency medical attention. Here are just a few tracked by Cannon Law. The law firm researched accidents caused by holiday decorating…is it truth or fiction that Americans are injured while decorating their homes for the holiday season? It's true, and here is a quote: 

“An 83-year-old woman who tripped over a Christmas train, hitting her head on concrete. Other instances include rib fractures from falls while decorating and foot fractures from accidents involving Christmas trees.”

It emphasizes the need for safety and, for those who face injuries, the Importance of Fall Prevention, which can be explored in detail in this blog from The Therapy Network.

Snow and Ice Cause Holiday Injuries

The winter wonderland can quickly turn into a slippery hazard. Holiday celebrations should be free of trips to the hospital due to falls on icy surfaces. Adding to this, the season's euphoria, with a mix of alcohol, fatigue, and boisterous children, can make homes accident-prone, especially on stairs.

Keeping stairs clutter-free, having adequate lighting, and eliminating tripping hazards can significantly prevent holiday injuries. Physical therapy may play a positive role in your recovery if you do fall.

Physical therapy plays a pivotal role after a fall on ice by:

  • Reducing pain through specialized treatments.

  • Restoring lost function and mobility.

  • Educating on fall prevention, ensuring the safety of the individual in icy conditions.

How can physical therapy help in your recovery from a holiday accident? To find out, read about The Therapy Network.

The Therapy Network in Hampton Roads, Virginia

At The Therapy Network, we prioritize our patients. With six clinics spread across Hampton Roads, we offer flexible timings, accommodating appointments as early as 6 a.m. to as late as 7 p.m.

Our therapists specialize in their fields, with each clinic boasting McKenzie-trained professionals. Appointments can be made effortlessly, even without a physician's referral, often available on the same day. For more information or to schedule an appointment, please visit here.

To understand how physical therapy can enhance daily life, especially during the holiday season, look at our blog on Physical Therapy Improving Daily Life.  

Remember, staying informed is the first step to prevent holiday injuries. Stay safe and enjoy the festivities!

red canoe on lake


Physical therapy is more than a path to injury recovery; it's vital to achieving and maintaining optimal wellness. Understanding and utilizing physical therapy's role in a comprehensive wellness program is essential in a world that moves at a breakneck pace.

The Dynamic Role of Physical Therapy in Wellness:

Physical therapy, a multifaceted profession, offers numerous applications to promote optimal physical function and overall well-being. It includes diagnosing and managing movement dysfunction, restoring and promoting optimal physical function, and preventing impairments and disabilities. For more information on the broad range of treatment methods offered by The Therapy Network, visit our Treatment Methods page.

Starting Your Wellness Program:

Ensuring your body is as ready as your mind for a wellness program is crucial. The Therapy Network provides comprehensive health screening and professional evaluations to tailor a plan that suits your specific needs. Check out our Manual Therapy services to learn more.

Recovery vs. Wellness in Physical Therapy:

While many recognize physical therapy's benefits in post-injury or surgery recovery, its role in a wellness program is often less known. The Therapy Network's wellness program, outlined on our Wellness/Fitness page, focuses on physical therapy, nutrition, and motivation, tailored to individual health and wellness goals.

The Therapy Network in Coastal Virginia:

As a leader in health and wellness in coastal Virginia, The Therapy Network offers unparalleled access to expert care, innovative treatment methods, and flexible payment options. With convenient locations across Hampton Roads, we ensure quality care is always within reach. Find the nearest clinic and learn about our approach on our Locations page.


Physical therapy is a cornerstone in the journey towards a healthier lifestyle. The Therapy Network is dedicated to being your partner every step of the way. Don't hesitate to take control of your wellness journey. Visit our Contact Us page to schedule an appointment and start your path to a healthier, happier you.

Why is it important to include physical therapy in your breast cancer recovery plan?

Chemotherapy, surgery, and radiation treatments during breast cancer recovery, may leave patients with side effects. Physical therapy helps reduce bone and joint pain, fatigue, scar tissue formation, Axillary Web Syndrome, and Lymphedema. Some patients even find that PT decreases headaches from chemotherapy.

This blog looks at current breast cancer trends and what to expect when adding physical therapy to your breast cancer recovery plan.

2023 Cancer Statistics in the United States

Breast cancer has always been a poignant issue, but recent statistics have shown a concerning trend. While the overall national cancer rate shows a decline in older Americans, it's surprising that it has been increasing among younger individuals under 50. One might wonder why.

Potential reasons include obesity, alcohol use, smoking, poor sleep, a sedentary lifestyle, and exposure to environmental factors such as pollution and carcinogens. (

The 2023 breast cancer statistics are alarming, but there is a silver lining. Here are some current statistics:

  • In this year alone, an estimated 297,790 women in the US will be diagnosed with invasive breast cancer, with another 55,720 diagnosed with non-invasive (in situ) breast cancer. (Cancer.Net)

  • The stark reality is that 1 in 8 women in the US will face this diagnosis in their lifetime. Yet, amidst these daunting figures, there's a silver lining: early detection and innovative treatments have increased survival rates. In the earliest stages, the 5-year relative survival rate is an impressive 99%. Over 3.8 million breast cancer survivors are testimony to this. (

Recovery rates are increasing, and physical therapy plays a role in a successful health journey.

The Role Physical Therapy Plays in Breast Cancer Recovery

Onacological Physical therapy plays a pivotal role in the recovery after breast cancer surgery. While many patients recover swiftly post-surgery, some may experience difficulty moving their arms, mild weakness, or swelling. Initiating physical therapy soon after surgery can alleviate these symptoms.

Therapy begins with a comprehensive evaluation focusing on pain complaints, range of motion, posture, and joint movement and assessing the healing process. Your specialized physical therapist may even provide strategies to prevent Lymphedema.

A customized breast cancer recovery plan may include all or any of these methods:

  • Gentle stretching

  • Massage for better healing

  • Joint movements and mobility exercises

  • Posture training

  • Strength building

  • Nerve gliding

  • Home exercises

Especially for breast cancer patients, physical therapy proves invaluable. Breast surgeries, whether lumpectomies or mastectomies, often bring side effects like pain and Lymphedema. Physical therapy exercises restore movement and alleviate pain, particularly in lifting the arm post-surgery. Moreover, it provides potential relief from swelling due to Lymphedema and helps manage pain.

Oncology Physical Therapy at The Therapy Network

Mandi Dowdy, PT, DPT, Cert. MDT of The Therapy Network aptly sums up the essence of oncology physical therapy:

Mandi Dowdy, PT, DPT, Cert. MDT

“Living through my mother’s experience with cancer inspired my passion for aiding patients with chemotherapy and radiation-induced fatigue syndrome. Oncology patients witness improved energy, strength, and function when engaged in a structured, positively enforced rehabilitation program. Diverse cancer types, constantly updated information, and innovative treatment plans continuously challenge me to discover novel approaches for excellence in patient care.”

At The Therapy Network, the therapy plan is tailored to the individual, encompassing strength and flexibility exercises, balance techniques, breathing exercises, manual therapy, cardiovascular fitness, nutritional guidance, and job re-training. The ultimate goal is to guide you through your cancer treatment and beyond, ensuring you have the strength and flexibility to enjoy life to the fullest with loved ones.

An outline of the Therapy Network’s oncology physical therapy offering is found on our website.

The Therapy Network in Virginia Beach, Chesapeake, and Norfolk, Virginia

Welcome to The Therapy Network, Virginia Beach's beacon of specialty physical therapy, steadfastly serving the community since 1987.

Always putting patients first, our six clinics across Hampton Roads offer extended hours for the utmost convenience. You can schedule an appointment as early as 6 a.m. or as late as 6 p.m. by calling (757) 496-3700. Furthermore, Direct Access means you don't need a physician's referral to start your therapeutic journey and a breast cancer recovery plan with us.

Our therapists, passionate about their craft, specialize in various fields, ensuring you receive the highest quality care. Join us and experience the pinnacle of physical therapy. Same-day appointments are available at most locations.

Preventing Falls in Adults with Dizziness: How Therapy Network Physical Therapy Can Help

Dizziness is a common complaint among adults, and various underlying conditions, including vestibular disorders, can cause it. While dizziness can be troublesome, it often leads to another severe concern—falling. However, a recent study published in JAMA Otolaryngology-Head & Neck Surgery sheds light on a promising avenue for reducing the risk of falls among individuals with dizziness: timely physical therapy (PT) intervention. In this updated blog post, we'll explore how Therapy Network Physical Therapy can play a vital role in helping adults prevent falls.

dizzy fallen elderly woman being helped up by two women

The Study: Unraveling the Link Between Dizziness and Falls
Researchers at the University of Minnesota conducted a cross-sectional study involving 805,454 patients aged 18 years or older who received a new diagnosis of symptomatic dizziness or vestibular disorders. Their goal was to investigate the association between receiving physical therapy and subsequent falls requiring medical care within 12 months of the initial diagnosis.

Key Findings: The Power of Timely PT

The study's findings were both enlightening and encouraging. Here are some of the key takeaways:

  1. Reduced Risk of Falls: Patients who received physical therapy within three months of their initial dizziness diagnosis experienced a significantly reduced risk of falling. The most significant risk reduction occurred within the first three months after PT.

  2. Low PT Utilization: Surprisingly, only 6 percent of the patients in the study received PT within three months of their dizziness diagnosis. This suggests that PT is an underutilized resource in managing dizziness-related falls.

  3. Demographic Differences: The study also identified demographic differences in PT utilization. Women, patients aged 50 to 59, and those with more comorbidities were less likely to receive PT. This highlights the importance of equitable access to PT services.

Therapy Network Physical Therapy: A Key Player in Fall Prevention

Now, let's delve into how Therapy Network Physical Therapy can make a significant impact on preventing falls in adults with dizziness:

  1. Expertise in Vestibular Rehabilitation: Therapy Network Physical Therapy is staffed with skilled physical therapists specializing in vestibular rehabilitation. They have the knowledge and experience to assess and treat individuals with dizziness effectively.

  2. Individualized Treatment Plans: Each patient is unique, and Therapy Network Physical Therapy understands this. They create personalized treatment plans tailored to each individual's specific needs and goals, ensuring that the therapy addresses the root causes of dizziness and balance issues.

  3. Balance and Coordination Training: Physical therapists at Therapy Network are experts in improving balance and coordination. Targeted exercises and therapies can help individuals regain their stability and reduce the risk of falls.

  4. Education and Prevention: Beyond treatment, Therapy Network Physical Therapy focuses on educating patients about fall prevention strategies they can incorporate into their daily lives. This empowerment empowers individuals to take an active role in their own safety.

woman looking a dizzy person fallen at bottom of stairs

If you would like to learn more about Dizziness, Falls and Balance, and more, you can check out the links below:

Conclusion: A Step Toward Preventing Falls with Therapy Network Physical Therapy

Dizziness can be debilitating and, if left untreated, can lead to severe consequences such as falls. However, this study provides hope by demonstrating that timely physical therapy interventions can significantly reduce the risk of falling among individuals with dizziness. By seeking the expertise of Therapy Network Physical Therapy and integrating timely PT into managing dizziness, we can enhance the quality of life for countless individuals and prevent potentially life-altering falls. Together, we can progress towards a safer, healthier future for adults with dizziness.

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