Midcoast Functional Training, LLC

01/01/2026

As 2025 comes to a close, we want to thank all of our family, friends, clients and followers! We had a great 2025 and we have you all to thank for your support!

We have a lot of wonderful things planned for 2026 so stay tuned for exciting news and updates.

12/23/2025

Be careful if you venture out tomorrow! And remember to engage your core if you'll be shoveling! Most importantly, enjoy the snow!

12/18/2025

Following up on yesterday's post about the importance of muscle health and metabolism....

A good habit to start in the New Year (or now!) is moving after a meal. Taking a short walk or doing light movement after a meal can make a big difference in how your body handles blood sugar, digestion, and energy.

Just 5–10 minutes of movement helps your muscles absorb glucose more efficiently, reduces blood sugar spikes, and supports metabolism—without intense exercise. It can be as simple as a walk, mobility work, or easy cycling.

12/17/2025

Did you know your muscles are used for more than just movement?

Muscles are essential for our metabolism, particularly our glucose regulation. Muscles are the primary site for glucose disposal. In fact, 70-80% of glucose uptake happens in skeletal muscle. Poor muscle health will result in increased circulating blood glucose and storage of fat.

Improvement in muscle health and size will dramatically improve metabolism, insulin sensitivity and long-term blood sugar control.

Just another reason to keep the strength training going through the holidays with all of that extra food. And if you haven't engaged in a strength training program before or have stopped, this is another good reason to start!

12/15/2025

We are happy to announce that, starting in January, we will begin offering dry needling services.

If you're not familiar with dry needling, it is a skilled physical therapy technique used to relieve muscle tension, reduce pain, and improve movement. By targeting tight muscles knots (trigger points) with a thin filament needle, it helps calm irritated tissue, restore normal muscle function, and speed up recovery.

Please reach out if you have any questions about dry needling, want to get scheduled for a session or have any other questions about our services.

12/13/2025

Sarah lifting heavy things and setting PRs this morning!

12/08/2025

You shouldn't have to "graduate" from physical therapy.... only to get injured again in the gym.

At Midcoast Functional Training, every session is guided by a licensed Physical Therapist - not an aide, not a personal trainer, not a one-size-fits-all program.

✅Rehab and training under one roof
✅Medical expertise + performance coaching
✅Pain relief, strength, and confidence built together
✅Designed to keep you progressing - not bouncing between clinics and gyms

Traditional PT focuses on getting you out of pain. Gyms focus on performance - often without medical insight.

We combine both - so your body actually holds up long-term.

If you're tired of short-term fixes or guessing your way through workouts, this is where care meets coaching.

Give us a call or send us an email to learn more about services. We also offer a free, 30 minutes consult with one of our physical therapists to discuss your needs and learn about our services.

12/02/2025

🔥Shockwave + High-Power Laser Therapy Now Available at Midcoast Functional Training!🔥

Struggling with chronic pain, stubborn muscle tightness, or injuries that just won't heal? Our advanced combination of Shockwave Therapy and High-Power Laser Therapy delivers fast, powerful results by targeting pain and dysfunction at the source.

What this duo can do for you:
✅Break up scar tissue and stimulate tissue repair
✅Reduce inflammation and accelerate healing
✅Relieve chronic tendon, joint and muscle pain
✅Restore mobility and improve performance
✅Non-invasive, drug-free, and safe

Common Conditions that can be treated with this combo:
✅Arthritis
✅Bone Spurs
✅Plantar Fasciitis
✅Tennis and Golfer's Elbow
✅Rotator cuff strains, tears and tendinitis
✅Tenosynovitis
✅TMJ
✅Herniated Discs
✅Stress Fractures
✅Sciatica
✅Shin Splints
✅Runner's Knee
✅Carpal Tunnel
✅Chronic Joint Pain
✅Muscle Strains
✅Ligament Sprains
✅Post-Surgery Healing

Whether you're an athlete, active adult, or dealing with long-term pain, this cutting-edge treatment combo can help you get back to pain-free function.

☎️Contact us to learn more or to schedule your first appointment!

11/25/2025

As we come into the holiday season, many times that exercise routine goes on hold. Depending on travel and/or work stresses at the end of the year, it can be more difficult to get in that gym session or run outside.

As we get older, consistency becomes essential with our exercise routine. That doesn't mean that it needs to be the same routine that you've been doing throughout the year. It just means you need to do something to stimulate your muscular system or your cardiovascular system. That can be as simple as going up and down the stairs for 10-15 minutes at the airport, bodyweight strength exercises in the hotel room or a walk around the block at the in-laws house.

Staying consistent will help maintain all of the progress you've made over the year. You'll also feel much better during that first session in January when things ramp up again!

11/17/2025

Surgery coming up or thinking about surgery? More support for having some prehab, specifically aimed at your individual needs. We do provide prehab services so please reach out if you're interested in prehab or have any questions about what prehab may look like for you.

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11/11/2025

Today, we honor the brave men and women who have served our country, including our own Dr Lee Spencer. Your courage, sacrifice and dedication to protecting our freedoms will not be forgotten. Please take a few minutes today and reach out to the veterans in your life and thank them for their service.

10/20/2025

As we get older, we naturally lose Type 2 (fast twitch) muscle fibers - the ones responsible for strength, speed and power. These fibers are what help you get up from a chair quickly, climb stairs, or catch yourself if you trip.

Without regularly activating them, these muscles weaken over time, leading to slower reactions, reduced balance, and increased risk of falls or injury.

The good news is that you can train them at any age by
- Incorporating strength training with moderate to heavy resistance
- Adding in short bursts of power (like quick step-ups, light jumps, or medicine ball throws)

Keeping your Type 2 fibers strong mean maintaining independence, confidence and vitality as you age.

If you need help working on those Type 2 fibers or incorporating some of these exercises into your routine, please reach out to us!