Advanced Physical Therapy & Fitness - February 2022

FEBRUARY 2022

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SPREAD THE LOVE … HELP US BUILD HOUSES! JOIN US IN DONATING TO SHOES WITHOUT BORDERS

A few weeks ago, I got an amazing piece of news from my friend, Cesar Torres: His nonprofit, Zapatos Sin Fronteras (aka Shoes Without Borders), has started a brand-new initiative building homes for impoverished families in Guatemala. This is incredibly important work. As Cesar explains it, many of the indigenous people of Guatemala don’t have the money or resources needed to build safe and secure houses. Instead, they create poorly built shelters by hand out of cornstalks, cane plant scraps, and other scavenged materials. These huts have dirt floors and they’re not watertight, so when it rains, the walls can literally be washed away, leaving the family homeless. Cesar and his team want to change that. They’re working with a local engineer in Guatemala to design small homes that are made from recycled shipping containers that will sleep five to seven people. From there, Shoes Without Borders will build dozens of these homes on firm foundations, providing shelter to indigenous people whose huts have been swept away by natural disasters.

in very difficult situations, dealing with extreme poverty, violence, and drug cartels. As you can imagine, getting shoes to these communities is a dangerous process, but Cesar and his team are meticulous. After raising funds for the shoes, they visit Mexico personally to measure the children’s feet and count the pairs needed. Then, they

take their list to a local shoemaker who creates the shoes by hand. This infuses money into the local economy and helps kids at the same time. When I first heard of Shoes Without Borders, I was impressed by Cesar’s careful planning, big vision, and generous heart. As a dad, I couldn’t imagine how it would feel to see my daughters going barefoot because we couldn’t afford shoes. The moment I heard about this new home-building initiative, which is just as worthy of a cause, I asked Cesar to count me in. He left for Guatemala last month to get started on the first village! In my view, there’s no better way to celebrate Valentine’s Day than by spreading love — in the form of new homes — to families who really need it. If you’d like to learn more about Shoes Without Borders or join us in giving back, visit ShoesWithoutBorders.org and click “Donate.”

This project isn’t the only amazing thing Shoes Without Borders does for people living in poverty. In addition to building homes, the nonprofit provides coats to families that can’t afford them right here in Greely, and it also offers food, haircuts, and shoes to children, families,

and the elderly in underserved communities in Mexico. These people are often

Wishing you and your family a happy Valentine’s Day,

–Dr. Thomas Cleveland

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which can help you fall asleep easier. On top of exercise, try weaving protein-rich snacks and meals into your routine. Foods like light meat and nuts can improve sleep quality, and dairy foods contain tryptophan, which is a sleep-promoting chemical. Eliminate unhealthy substances . Limit your intake of caffeine and sugar throughout the day — especially right before bed — for better rest. It’s also best not to drink anything about an hour before bed, so you don’t wake up in the middle of the night to use the restroom and disrupt your sleep. Regulate your sleep schedule. Keeping the same schedule for sleeping can reap immediate benefits. You will notice increased alertness during waking hours as well as enhanced memory and attention span. You may also start to feel tired around the same time every day, ensuring that you will actually go to sleep right on schedule. It can take time and patience to adjust to new habits to improve sleep, especially for the elderly. It won’t happen overnight, but the benefits that come with a better night’s sleep will have you feeling younger and healthier than ever before. If anything, you will feel more engaged and happier throughout your daily life. The Importance of a Good Night’s Rest

Sleep is an essential part of our lives, but it becomes even more important as we get older, as it’s a necessity for healthy aging and staying energized. Ideally, everyone should sleep between 7.5–9 hours a night, but as we get older, this becomes much harder to achieve. Health complaints, minor disturbances, and a decrease in melatonin levels make it difficult for seniors to get a full night of sleep, which can cause irritability and fatigue. In order to combat these disturbances, here are a few things you can do to ensure you get enough sleep during the night. Build an active daily routine. Outdoor exercise and general movement every day is good for your body, but being outside and absorbing sunlight can balance and optimize your melatonin levels,

HOW DEION SANDERS HAS STAYED IN GREAT SHAPE WORK OUT LIKE PRIME TIME

Is there any group in better shape than professional football players? While there are certainly some exceptions, most National Football League athletes are in incredible shape so they can withstand hits from some of the biggest and toughest guys in the country. When they retire, many athletes tone down their exercise routine, but that is certainly not the case for one superstar.

Though Sanders retired from the NFL more than 15 years ago, you wouldn’t be able to tell by looking at him. At 54 years old, Sanders is still in incredible shape and looks like he could return to the field at any moment. To put it simply, Sanders continues to use every moment and opportunity to improve himself. He’s often said, “I want to look good. I don’t want to be the strongest and the fastest. I want to look the strongest and the fastest.” In his Texas home, Sanders has the ultimate home gym that consists of dumbbells, stability balls, pullup bars, and much more. He never passes up an opportunity to work out. “Even if I’m just waiting for the shower water to warm, there’s no reason I can’t bang out 50 pushups.” For cardio, Sanders usually runs for 15 minutes. He’ll throw in 10 50-yard dashes, which he follows with 400 situps and 200 pushups. It sounds like an extreme workout for most of us, but it’s just an average day for the eight-time Pro Bowler. Sanders’ one rule when it comes to working out is to give it your best. You don’t have to be the best to give it your all.

Deion Sanders is one of the greatest defensive players in football history. But he didn’t just play football. He was also a professional baseball player, playing in the MLB at the same time he was playing in the NFL. He was a one-of-a-kind athlete who gave his all every day. He even worked out after his football games, and the team always had an exercise bike ready for him in his hotel room.

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WITH MEAL PREPPING Stuff Yourself and Your Wallet

You’ll cut food costs. Eating out at restaurants several days a week can get incredibly expensive. Even fast food can quickly burn a hole in your pocket. By going to the grocery store and getting the ingredients to prepare your meals in advance, you will be saving money. And you will never ask yourself, “What should I have for dinner tonight?” You’ll save time. Our days are already hectic and busy

Have you ever intended to eat healthy meals throughout the week, but as the days went on, you either ran out of time or patience and picked up unhealthy eating habits? We’ve all been there, but if you find yourself falling into this routine regularly, you might want to give meal prepping a chance. Meal prepping has gained popularity over the past few years, and social media has been flooded with images of fitness gurus’ meal-prepping habits. To properly meal prep, you need to plan and shop for your meals in advance. You then need to cook all of your meals for the week and store them for easy access. This way, you won’t be tempted to eat fast food or other unhealthy options since your meals will already be prepared and ready to eat. While there are many benefits to meal prepping, there are three that stand above the rest.

enough, and more often than not, cooking after working or running errands seems like just another chore. With meal prep, you can spend the time you would have spent cooking on hobbies or relaxation since your meals will already be cooked and prepared. It’s a great way to make more time for yourself. You’ll be eating healthier. Eating out at restaurants, especially if it’s fast food, can be quite unhealthy. You may find yourself putting on weight if you’re eating out every other day. By meal prepping, you can introduce more home-cooked meals into your diet. You can choose healthier foods, and your portion sizes will be limited since the food is already made. This way you won’t overeat, and you can enjoy fresh and delicious meals every day of the week.

VEGAN RED VELVET CAKE

TAKE A BREAK!

Inspired by LovingItVegan.com

DIRECTIONS

INGREDIENTS

• 2 cups flour • 1 cup white

1. Preheat the oven to 350 F and grease baking pans of choice. Line bottoms with parchment paper. (Two 8-inch round pans work best.) 2. In a large bowl, sift flour and mix in sugar, baking soda, salt, and cocoa powder. 3. In a small bowl, combine lemon juice and soy milk. Leave the mixture to sit for about a minute so it can curdle into buttermilk. 4. Add milk mixture, vanilla, oil, vinegar, and food coloring to the flour mixture, stirring well to break up large clumps. 5. Pour batter into pans and bake for 20 minutes. 6. Cool cakes completely before frosting with icing of choice.

granulated sugar • 1 tsp baking soda • 1/2 tsp salt • 1 tbsp unsweetened cocoa powder • 1 tbsp lemon juice • 1 cup soy milk • 2 tsp vanilla extract • 1/2 cup canola oil • 1 tbsp distilled white vinegar • 1 tsp red food coloring (gel works best) • Frosting of choice

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1. BUILDING HOMES TO KEEP 2. QUALITY SLEEP CAN PROMOTE HEALTHY AGING FAMILIES WARM THIS CHRISTMAS! INSIDE THIS ISSUE

HOW DEION SANDERS HAS STAYED IN GREAT SHAPE

3. 3 MAJOR BENEFITS OF MEAL PREPPING

VEGAN RED VELVET CAKE 4. IMPROVE YOUR HEALTH WITH FITNESS TRACKERS

Improve Your Health With Fitness Trackers

Sleep Monitoring Many fitness trackers give you insight into your sleep routine and will even track your movements so you can find out if you were tossing and turning all night. Others go further by detecting your body temperature, heart rate, and energy expenditure. You can use this information to create a sleep schedule that works for you or make any adjustments to your sleeping conditions if they are preventing you from getting a good night’s sleep. Future Updates Fitness trackers and wearable devices are still a relatively new technology. Tech companies are continually updating them and introducing additional features. For example, new wearables that are hitting the market can track blood sugar, which could be incredibly beneficial to those with diabetes. Wearable tech will continue to evolve — only time will tell what features and functions companies will unveil next.

Over the past decade, wearable technology has seen an incredible boom. Wearables like Fitbits and the Apple Watch used to be nothing more than glorified step counters. Since their debut, though, fitness trackers and wearables have gone through various updates that have made them essential to the fitness community as a whole. This is because wearing a fitness tracker can add great benefits to your lifestyle and can even improve your daily life. Heart Rate A built-in heart rate sensor is possibly the most vital feature available in almost every wearable device and fitness tracker. There are many exercise machines that track your heart rate, but those are only useful if you know your resting heart rate. With a fitness tracker — whether you’re sleeping, sitting, running, or exercising — you will know exactly what your heart rate is and what’s normal for you. This is important because it will help you notice irregularities so you can better understand your heart health.

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