FitnessLab. Better, Faster, Stronger!

N E W S L E T T E R

BETTER. FASTER. STRONGER. HOW STRENGTH TRAINING CAN HELP YOU BECOME HEALTHI ER & STRONGER

ALSO INSIDE

WHAT DOES IT TAKE TO BE HEALTHIER? • PATIENT SUCCESS EXERCISE ESSENTIALS • CELEBRATING HEART HEALTH MONTH

N E W S L E T T E R

BETTER. FASTER. STRONGER. HOW STRENGTH TRAINING CAN HELP YOU BECOME HEALTHIER & STRONGER

STRENGTH + FLEXIBILITY There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you means a healthier you. Relieving joint or muscle pain and guiding you on proper strength trainingexercisesare integralpartsofourspecializedphysical therapy treatments. Strength training helps in building muscle mass, and it is typically the final step in a rehabilitation treatment process. Whether you are recovering from an injury or underlying condition that is causing you pain, strength training will help you get back to your optimum physical performance.

Everyone desires to be healthier, stronger, and more active. This may sometimes feel difficult to accomplish, due to pain, injuries, or poor diets. Pain increases undesirable chemicals in your body that cause stress, creating a challenge when it comes to exercise. All of this also affects your endocrine system, which regulates your hormones and controls almost everything happening in your body. Fortunately, strength training exercises can effectively ease your pain while simultaneously strengthening the affected part(s) of your body. Our highly trained physical therapists and personal trainers can create a personalized strength training plan for your needs and goals. They have the right knowledge and the time to listen, evaluate, and guide you toward a pain-free, stronger, and healthier lifestyle. Call the Fitness LAB today to learn more and start a new chapter on a healthier you!

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 !

WHAT DOES I T TAKE TO BE HEALTH I ER?

7

TIPS TO A HEALTHIER, STRONGER, MORE ACTIVE YOU

1. Limit your sitting. Get up every 30 minutes and walk around at work and home. Prolonged periods of sitting can cause muscles to stiffen up and become weaker. 2. Get out and move. Exercise regularly, even if it’s just walking forashorttimeeveryday. Movingwillhelpkeepyourmuscles loose and will avoid losing their strength. 3. Nutrition + portion control. Keepyour intakeof foodnutritious, atacomfortable level.Fuelingyour body with the correct foods will increase your energy and make it easier to exercise. 4. Drink more water. Water keeps your body systems

functioningattheiroptimum levels. This will also make exercise (and muscle recovery!) much easier. 5. Breathe! Work on your deep breathing techniques to increase oxygen intake and get your lymphatic system moving. 6. Get enough sleep. Sleep at least 8 hours a day. It is best toget intoaroutinesoyougo to bed and wake up on a regular cycle. This helps your endocrine system, which controls several aspects of your body. 7.Takecareofachesandpains. Don’t letthese long-termproblems linger. Get professional help at Fitness Lab.

“I have been going to FitnessLab for well over a year and my wife has been going since they opened. Matt and his staff truly care about helping you move the way you should move. They are friendly, helpful, and provide a ton of services. You can do traditional movement training, exercise, and physical therapy. Go talk to Matt, he’s a great human and he knows what he’s doing. When I started going here, it hurt when I walked because I had plantar fasciitis pretty bad. Now I am moving easier, lifting weights, and able to walk without the pain in my feet.” PATIENT SUCCESS STORY “Once you make the decision to go to The Fitness Lab, you won’t need to go anywhere else. I’ve been working with Bill for a few months now to correct some poor movement patterns/discomfort caused by medical and work related issues. His knowledge and experience second to none! So glad I found him, just wish I would’ve done it sooner. I’ve also had the opportunity to work with Matt and John who are also amazing trainers with an extensive understanding of the body and functional movement. Whether you need Physical Therapy or Personal Training, this should be your first stop.” - Jenn H. Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. At the Fitness LAB, our strength training programs will get you back on track to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery. These exercises will be dependent upon which part(s) of your body are in need of strengthening. This may include body weight exercises (such as squats, push-ups, or planks) or exercises using additional tools (such as barbells, resistance bands, exercise balls, or hand weights).

IF YOU’RE INTERESTED IN THERAPY OR PERSONAL TRAINING, VISIT FITNESSLABCO.COM OR CALL 303.800.2829

F EBRUARY I S NAT I ONAL HEART HEALTH MONTH

GREENWOOD VILLAGE LOCATION IS NOW OPEN! The Fitness Lab is excited to announce our newest location at Greenwood Village inside Viking Power Fitness! Come visit us!

CELEBRATE WITH THESE HEART-HEALTHY TIPS!

TIPS FOR BETTER HEART HEALTH 1. Aim for lucky number seven. Young and middle- age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. Visit fitnesslabco.com or call your physical therapist at 303.800.2829 to learn more health and pain relief tips and schedule your next appointment!

8755 E Orchard Rd #604 Greenwood Village, CO 80111

Are you as healthy as you should be? For most peoplewithchronicailmentssuchasdiabetes,heart disease, arthritis, and pain, walking and exercising canbedifficultenough.With inactivity,thesechronic diseases lead to a downward spiral of worsening healthandtheneed formoreaggressivemedication management. Numerous studies demonstrate the power of activity in reducing a multitude of symptoms and improving long-term health. Not only does this improve your response to treatment but also reduces the need for medications. Physical therapy can help you lead a more active and healthy lifestyle by improving joint mobility, strength, and cardiovascular endurance, helping you better manage your disease. For more information on our successful treatment programs, call us today!

HAS YOUR PA I N COME BACK?

1 2 3

Call us and ask to speak to your therapist.

Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment. NOW ACCEPTING CIGNA INSURANCE Good news! Both Fitness Lab locations are now accepting Cigna insurance for Physical Therapy services.

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO IMPROVE LEG STRENGTH

Lunge Walk Take a big step forward with your front knee positioned over your toe. Drop the back knee toward the ground. Pull yourself forward using the front leg. Repeat, alternating legs for 8 steps with each leg. Alwaysconsultyourphysical therapistorphysician before starting exercises you are unsure of doing.

Exercisescopyrightof