Judy’s Story: Recovering from Knee Surgery & Transforming Fitness at MovementRx Studio

Judy’s Story: A journey of strength, determination, and Transformation

I met Judy approximately three years ago when she walked into MovementRx Studio and took her first PhyToga class. She had undergone knee replacement surgery about six months prior, and a physical therapist had recommended our studio, and my class in particular, to help her continue making progress with her mobility, strength, and overall physical function.

I was a bit concerned during her first class because I noticed she had difficulty getting up from the floor. In fact, I believe I had to assist her during class. Judy was about 50 pounds heavier than she is today, was deconditioned, and had struggled with her weight her entire adult life. Judy described her weight journey as a yo-yo experience. Every time she lost weight, it would eventually return. She referred to herself as a “Weight Watchers dropout who never reached my goal weight.”

Having undergone multiple surgeries involving her spine, knee, and hip, Judy had fallen into a more sedentary lifestyle, struggling with chronic pain in her knee and hands.

Judy disappeared for about a year and returned to MovementRx having lost 15 pounds, exercising more regularly, and working with a trainer. She wanted to continue her progress by losing more weight, building muscle mass, and decreasing her arthritic pain, especially in her hands.

Movement and Food as Medicine: Strength Training and Anti-Inflammatory Nutrition for Joint Pain

We went to work.

We talked about nutrition, increasing her protein and fiber intake to help build muscle and improve her metabolic health. We also discussed the anti-inflammatory diet—yes, the one that eradicated my knee pain! I suggested it to Judy because of her arthritis, hoping it would help her as much as it had helped me.

We also discussed how to put all of this into practice. What types of food did she need to keep in the house? How could she prepare meals that she would actually enjoy? I even had her come to my house to learn a few delicious anti-inflammatory recipes!

The next step was exercise. We started her on a progressive overload strength training program that included sprint intervals. We worked together once a week, and Judy exercised independently on her own time. We agreed that she should do her strength training with sprint intervals at least twice per week, and she peppered in walks outside and spin and treadmill classes that she enjoyed at the gym.

Judy dropped another 20 pounds!

This took about six months, and then Judy hit a plateau. Although she was very happy with her progress and her arthritic pain had improved, she wanted to lose another 10–15 pounds while maintaining, and hopefully increasing, her muscle mass.

Having recently experienced success using ChatGPT as a health tool myself, I suggested Judy give it a try to track her nutrition, exercise, and progress toward her goals.

Since incorporating this tool into her routine, Judy has dropped another 7 pounds while remaining faithful to her anti-inflammatory diet and exercising regularly. Most importantly, she is feeling so much better and is able to engage more actively in life.

And here’s something else worth mentioning: Judy accomplished all of this without using a GLP-1 medication. In an age when medications for weight loss are becoming increasingly common, I think it’s important to recognize that they aren’t the only option. For those who prefer not to take medication, Judy’s story is a wonderful example of what can be achieved through thoughtful nutrition, consistent exercise, and determination. It may not be the right approach for everyone, but it certainly deserves a place in the conversation. Nutrition, exercise, and medication decisions are personal and can depend on individual health needs, so it’s wise to discuss them with a qualified healthcare professional who can provide guidance tailored to you.

In fact, this past August, Judy embarked on a hiking tour of Nova Scotia! The confidence and physical ability to take on a trip like this were things she never could have imagined three years ago.

Judy’s open mind, determination, and willingness to make lasting changes have been the secrets to her success. It has been a privilege for me to witness her evolution, and I hope her story inspires you to recognize what’s possible when you commit to your health—at any age!