Fitness Lab. Holiday Newsletter

Fitness Lab. Holiday Newsletter

N E W S L E T T E R

STAYING FIT DURING THE WINTER AND INTO A NEW YEAR! STEPPING UP YOUR GAME

ALSO INSIDE

Meet Our New Physical Therapist! • Keto Recipe • Exercise Essentials Wishing You A Healthy Holiday! • Tiger Rocks Martial Arts

N E W S L E T T E R

STAYING FIT DURING THE WINTER AND INTO A NEW YEAR! It’s that time of year again, when many of us feel compelled to make New Year’s Resolutions. What will be your resolutions towards taking care of your health? Will you set a goal to lose weight, exercise more, eat better and increase your activity level? STEPPING UP YOUR GAME

plant-based proteins available, including hemp seeds, black beans, almonds, edamame, and pumpkin seeds among them. LIMIT YOUR DRINKS. By this, we aren’t only referring to alcohol. Instead, try to cut back on the calorie-laden drinks popular this time of year. Concoctions such as sweetened coffee drinks, sodas, diet sodas and energy drinks can be detrimental to a healthy diet. Focus on a higher consumption of water during the day and to make it easy have a glass by your desk or carry a bottle around with you. TRY WEARABLE TECHNOLOGY . Research shows that people who use wearable technology, gadgets such as Fitbits, Garmin, and Withings, tend to stick to their exercise routine more faithfully than those who don’t. With many of them, you can track your heart rate, steps per minute, sleep cycles, and more. (continued inside)

Unfortunately, such declarations often fail after a month or two. This can often be attributed to two things: a lack of readiness to actually change bad habits and a pattern of setting unrealistic expectations. So what types of resolutions can we make that we’ll actually stick to? If you want to improve your health and increase your energy, here are some simple ways to change your lifestyle for the better. BEGIN THE DAY WITH PROTEIN. Eating protein for breakfast helps curb your appetite throughout the day and tends to improve your overall diet as well. While you may wind up consuming the same number of calories over a day’s time, you’ll be less tempted by high- fat snacks around dinnertime. Keep in mind that there are plenty of

A R E Y O U L E T T I N G Y O U R PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

S T E P P I NG U P Y OUR GAME

INCREASE YOUR RANGE OF MOTION. Avoid shortcuts when it comes to exercising. Strive for using the greatest range of motion. This may include making longer lunges, stretching arms more while jumping rope, or leaning over further during yoga. Whatever the case, doing so helps your muscles do more work per rep, which results in breaking down more tissue by the end of your workout. If you have difficulty reaching a full range of motion, or have discomfort, consult your physical therapist. REDUCE FATIGUE. As anyone who has tried and failed at establishing a regular exercise routine can agree, fatigue is the number one enemy. To help combat this, drink beet juice. Studies show that it can increase stamina by up to 16 percent. Furthermore, listen to music that keeps you motivated. Listening to the right music can actually expand your blood vessels by 26 percent. Work on a schedule routine that ensures you get enough rest, exercise, and activity.

SWITCH IT UP. If you’ve been plugging through the same fitness routine day after day, you may notice a reduction in strength gain. To avoid this, try different exercises, working out at different times of day, using different repetitions, or lifting different weights. Consider ways to add healthy decision-making to your lifestyle. Remember that putting things off doesn’t get you to where you want to be. We are here to help you reach your goals and achieve a healthy, pain-free lifestyle. Talk to your physical therapist at our practice today, or schedule a free 30 minute consultation to make your 2017 the healthiest yet. For more information on starting your healthy lifestyle or overcoming pain or movement limitations, contact your physical therapist at The Fitness Lab today!

K E T O R E C I P E GARLIC BUTTER TURKEY MEATBALLS

Ingredients

• 1/2 lb ground turkey • 1/2 cup shredded cheese • 1 crumbled bouillon cube • 1 tbsp hot sauce • 1 cup chopped cilantro • 4 cloves garlic, grated

• 2 cloves garlic, minced • 1 tsp Italian seasoning • 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter (or substitute 2 tbsp olive oil )

• 4 medium zucchini, spiralized • lemon juice • salt (to taste) • black pepper (to taste)

Directions For turkey meatballs: Combine ground turkey, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper in a bowl. Mix well with your hands or fork to form medium balls. Arrange the turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8-10 min on all sides until cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside. For zucchini noodles: In the same skillet, melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until zucchini is done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley. Push zucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve immediately.

M E E T O U R N EW P H Y S I C A L T H E R A P I S T !

W I S H I N G Y O U A

DR. JOSH DEMORETT PT, DPT, OCS Josh is a board-certified orthopedic therapist, graduating in 2015 and working and treating in an outpatient orthopedic and sports medicine clinic throughout his career. He started his practice in Chicago, IL, treating out of an athletic club and performance training facility, where he collaborated with and facilitated the recovery of fitness athletes, power-lifters, return-to-sports rehabilitation, and general orthopedic care.

F R OM F I T N E S S L A B ! Healthy Holiday!

Josh transitioned into practice out of the Fitness Lab where he continues his passion, development, and providing high level treatment for his clients. He believes in identifying and placing the patient’s goals at the forefront of the rehabilitation journey, achieving these objectives through an adaptive and evidence based program. His approach to treatment is centered around the fundamental concepts of patient-centered care, exercise physiology, and implementation of a systematic base to the evaluation process. His special interests include the treatment and management for return-to-play and sports recovery, orthopedic and athletic overuse and tendinopathies, pre/post surgical care, and facilitating the transition of restoring function to improving personal fitness and performance. Josh’s diverse background and work experiences continue to structure his development and growth in order to provide the highest evidence based care to achieve optimal outcomes.

CONTINUING EDUCATION: • Orthopedic Certified Specialist Residency • Functional Dry Needling Level 1 • Professional Memberships/Certifications: • American Physical Therapy Association EDUCATION: • Doctorate of Physical Physical Therapy: University of Wisconsin – Milwaukee in 2015 • Bachelor of Science in Physics: University of Wisconsin – La Crosse in 2012

SPECIALIZING IN: • Orthopedic Rehabilitation • Manual Therapy • Sports Medicine and Performance Training • Return to Sports Rehabilitation • Medical Exercise • Pre & Post Surgical Rehabilitation • Functional Movement and Assessment • Work Related Injuries

T I G E R - R O C K MA R T I A L A R T S

HearwhatClintAsay,ownerofTiger-Rock, had to say about the Fitness Lab after our mobility workshop last month: “Wearehonored topartnerwithTheFitness Lab and believe in the work they can do for our athletes! They have given our team fantastic training and insight to better our range of motion, strength, and recovery. Thank you for all you do for Tiger-Rock!”

E X E R C I S E E S S E N T I A L S

HIP ABDUCTION IN SIDELYING Strengthens Hips

While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body. Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Tiger-Rock Martial Arts is a partner with the Fitness Lab that seeks to pursue and challenge athletes of all abilities to R15E and transform themselves and their world. Click the button below to reserve your free trial class!

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