Craven: Christmas & New Year

Craven: Christmas & New Year

HEALTH HOW TO APPROACH A NEW YEAR’S RESOLUTION

December, 2018

1. Consider Your Intentions. The most common resolutions are to lose weight, spend less money, and get organized. Those are all valuable and healthy practices. But why are they your intentions? Do you want to feel better about your body? Know that you won’t need to worry about money for retirement? Honoring the personal meaning behind an action helps us maintain our resolve.

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INSIDE • How To Approach A New Year’s Resolution • Exercise Essentials • Free Mobile Download • Healthy Recipe • Holiday Hours • Craven NEWS • New Space! New Programs!

HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training December, 2018 HOW TO APPROACH A NEW YEAR’S RESOLUTION

2. Focus on Process, Not Results. Don’t focus on a result, with no identification of a process for how to get there. Intensely focusing on results paradoxically makes us less likely to achieve them. Instead of focusing on “losing 10 pounds,” try focusing on going for walks or eating healthy salads for lunch — you will probably end up losing some weight in the process. And you’ll probably enjoy the journey a lot more. The focus of our resolution should be the process — the infinite present moments in which transformation will occur — rather than the single instance of its attainment. 3. Consider Resolution Alternatives. If the pressure of New Year’s Resolutions is too much, consider a few alternative ways to set your intentions for the upcoming year:

Make a Vision Board: A vision board compiles images that represent what you want for yourself in the upcoming year. It’s a great way to have a visual reminder of your intentions. Choose a Word of the Year: Many people have embraced the trend of choosing a word for the year — like breathe, trust, dance, fly — that encapsulates the feelings, attitudes, and behaviors they desire in the year ahead. This word can guide your choices and actions — instead of setting firm expectations for yourself, you can ask if a particular behavior aligns with your word and your intentions. Ultimately, New Year’s Resolutions are about growth and improvement. They are about bringing health and joy and ease into our lives. With mindfulness we can bring awareness to our habits and hold ourselves with compassion and kindness as we seek meaningful transformation.

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HAPPY HOLIDAYS! We want to wish you a joy-filled and restful Holiday Season! CRAVEN

WE ARE EXCITED TO WELCOME BECCA WHITE TO OUR CRAVEN TEAM! Becca grew up in Saskatoon, and attended the University of Saskatchewan for two years. She is now currently in her second year of the two-year program at the B.C. College of Equine Therapy. In her spare time, she enjoys barrel racing her horses, and spending time with her two dogs. Becca will be working as a full-time receptionist!

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ATTENTION PAIN SUFFERERS Get Easy Relief For Your Pain With A Simple Click...

Do you or someone you know have hip, knee, or leg pain? As a current or past patient, you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.cravensportservices.ca, and scroll down to the middle of the page for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today! You can find the FREE Hip, Knee, & Leg Pain ebook download on our homepage at: www.cravensportservices.ca

PLEASE NOTE: We will be open on December 24th 2018 from 7:00am-12:00pm and closed from 12:00pm on December 24th 2018 until January 2nd 2019. HOLIDAY HOURS

CALLCRAVENSPORTSERVICES IFYOUHAVEAQUESTION Call If: • You have back pain at the end of the day • You have trouble enjoying time with family due to pain • You have limited mobility at work • You have trouble bending or reaching • Your joints are stiff or swelling • Suffering with pain from an old injury Get Answers For Your Aches & Pains. Call: 306.934.2011

HEALTH & WELLNESS EXCITING NEWS FOR CRAVEN New Space! New Programs!

Our New Space is open at #10-632 1st Ave N! This space has more equipment and space to help you achieve your goals, improve your mobility, strength, balance and over-all health and fitness! To celebrate our new space, we want to offer you a promotion! • Receive $50 off an Intro Package • Receive 20% off our new program Small Group Training! • Enter to win Craven SPORT services gear Step 1: Call and book an appointment for your Intro Package! • The Intro Package is 3 one-hour sessions with a Strength and Conditioning Coach • You will learn the “HOW TO’s” of Craven strength training Sale Price: $100 Step 2: Join Small Group Training • Small Group Training has set monthly periodized training programs for all levels of fitness • One-hour sessions offered 6 days per week • Simply sign up online for the training times that works best for you! Sale Price: 1x/Week: $52.80/month 2x/Week: $96.00/month 3x/Week: $129.60/month Step 3: Learn how to improve your health fitness and overall strength while having fun! Promotion Deadline: This offer is only available until January 15th, 2019. Contact us for more information! 306-934-2011

[email protected] www.cravensportservices.ca

Try these movements if you are experiencing pain. Relieves Knee Pain EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!

TANDEM WALK - WALL Stand with the fingertips of one, or both, hands resting on a wall. Place the feet ‘heel to toe’ with the left foot forward. Steady yourself in this position. Step forward with the right foot, placing the heel directly in front of, and touching, the toes of the left foot. Step forward with the left foot, placing the heel directly in front of, and touching, the toes of the right foot. Repeat this sequence, moving forward down the hallway. Reverse direction, moving backward down the hallway.

IT BAND - STRETCH SIDELYING Lie on your side. Pull ankle of upper leg back as if stretching your quad. Put the ankle of your lower leg on the outside of your knee. Apply pressure downwards to feel a stretch along the side of your thigh. Hold for 5 seconds repeat 6 times on each side.

Improves Balance

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www.simpleset.net

Always consult your physiotherapist or physician before starting exercises you are unsure of doing.

Vegetarian Chili Recipe

INGREDIENTS • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt

• 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables

• ¼ cup light sour cream • Fresh cilantro (optional) • ⅛ tsp chili powder (optional) • 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic • 1 (14.5 ounce) can no-salt-added diced tomatoes • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water • 4½ tsp chili powder DIRECTIONS

Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.

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