Full Potential PT How To Improve Your Health

DECEMBER 2018 FULL POTENTIAL NEWS & YOU 2019.

INSIDE: � How To Improve Your Health � A Plank A Day Keeps The Doctors At Bay � Exercise Essentials

� Patient Success � Holiday Recipe

Health & Fitness

DECEMBER 2018

The Newsletter About Achieving and Maintaining Optimal Well-Being

& YOU 2019. Sometimes the best way to know where we are going is to look where we have been. History does seem to repeat itself and even on the individual level we can look at our past and get an idea of what our future will be. Less than positive habits die hard in the hustle of handling life where one is just trying to make it through another week let alone change some habit that has worn out its welcome. 2019 is just around the corner and yes all the advertisement on TV, magazines and internet will, for the next two months, be to entice one to eat, consume and be merry. Then on January 1st, we will get hit with the diet, diet, buy it message with this weight loss plan and that piece of equipment. It is a yo yo world and somehow these corporate board rooms must think they have us on the end of puppet strings, like a puppet with nothing between us and them except strings of commercials to do as I say and not as I do. The focus of so much of our advertising media when the New Year hits is promoting discontent with our bodies and trying to get us to take action right after our over consumptive hangover from the holidays. We hardly get a chance to catch our breath before the switch is turned on and motivation by guilt is ramped up 24-7 for the month of January. The whole two to three month cycle is a bit insane and many fall into this trap of reactionary habit change.

A Letter from the Full Potential Staff

is at fault here, having a goal to lose weight or to finally handle that chronic back pain problem are worthy desires. The issue is really more in the mechanics of this process of changing habits and improving one’s direction. There is a more sane way to look at weight loss, improving our ability to control a back problem or creating a healthy lifestyle. Weight loss and poor health habits really require a well thought out strategy to succeed. Often exercises are begun without a good understanding how ready the body is to start a training regime. Training regimes often require repetitive exercises like walking, lunging , running or elliptical which if the body is not in an efficient mechanical state can cause an overuse injury to the hip, knee or ankle areas or aggravate an old lower back condition. One of the more popular actions today is the boot camp concept of exercise and body transformation which can put a whole new stress pattern on joints unfamiliar these demands. Often those reaching for a life style change are in the 40-60 year age range and their bodies have been experiencing poor lifestyle habits for some time. Those who are prescribing exercises for this age group really need to be aware of what the body’s priorities are at these points in time. (continued inside...)

I heard this definition of insanity once and it really did not make sense at first but as I ponder its application it has some validity – insanity is doing the same thing over and over again but expecting a different result. It is not the act of trying that

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Strengthen Your Body

(continued from outside...)

People in this age group are often reaching for help because 40-60 years of time fighting gravity and poor dietary/ lifestyle habits has created an awareness that something needs to change and the New Year is often seen as a fresh point in time to start this new lifestyle. What is really desired for most people in this predicament is to be able to navigate those first few months successfully and succeed in getting their bodies to adapt to these new demands. The more one’s health status has concerns with excessive weight and chronic pains themore skill is needed to help this person get the right start to reach their goals. Another failure because the body would not cooperate or the mind would not stick to its initial plan just creates more frustration and loss. Unfortunately though, the wrong kind of loss, not weight but confidence in one’s ability to carry out a change in lifestyle. The goal tomake a lifestyle change is a worthy one and getting the right start is the key. One’s quality of life during the last 50% of their life has a great deal to do with having a strategy. There is not a shortage of exercise and weight loss methods; what there a shortage is of is how to start the process so the odds of success are put in a person’s favor. So before the rush and hustle of this holiday season sweeps you away into “I have no time” helter skelter mode, give some thought about how you would like 2019 to start. Maybe a good start would be to not get so snarled into the over consumptive holiday season and so not feel so reactionary when the New Year hits with all the weight loss and lifestyle change advertising. Perhaps give some thought about starting a lifestyle change more logically and not reactively. The logical place to start would be to ensure your mechanical system is ready for increased demands. The body works as a system and this is

how it should be analyzed to identify where the weak links are located that can sabotage one’s best efforts to make lifestyle changes. The only profession that really looks at how your body works as a system is physical therapy. Physical therapists are well trained to evaluate your musculoskeletal system. An evaluation is where it all begins and this allows exercises and hands-on care to be prescribed specifically for your individual needs. The insanity of January is taking a one size fits all approach and wondering why one fails. What is needed is specificity and evaluating you as a unique individual with unique needs and deficits that need to be identified and corrected. Physical therapists are the experts in putting you back on the road to being successful with exercise. We understand how to guide your body back to being able operate efficiently so you can burn calories without developing pain from an overuse injury and failing again. As well, we can be your coach and support you in your transition back to being more active. Does this not sound more sane than the insanity that is promoted all through January? In January, Full Potential Physical Therapy is offering free screens to see what your body needs to get back on the road to living the life you desire. Call our office and set one up, it could be the best Christmas gift you could give yourself. To your success in 2019, Vincent Hanneken, PT and the Full Potential Staff.

Holiday Recipe

Trim Healthy Pumpkin Cake Roll INGREDIENTS For the Cake:

½ cup Melted Butter ½ cup Milk or Almond Milk 1 tsp Vanilla Extract For the Filling: 16 oz Cream Cheese, Softened ½ cup Truvia

½ tsp Salt 1 tsp Ginger ¼ tsp Cloves ¼ tsp Allspice 1½ cup Pureed Pumpkin 4 Eggs

2 cups Almond Flour ¾ cup Coconut Flour ½ cup Vanilla Protein Powder 1 tsp Baking Powder 1 tsp Cinnamon

DIRECTIONS Preheat your oven to 325 and line your jelly roll pan with parchment paper. Set aside. Using your largest KitchenAid bowl (or a large bowl if mixing by hand) combine the dry ingredients: Almond Flour, Coconut Flour, Protein Powder, Baking Powder, Cinnamon, Salt, Ginger, Cloves, Allspice. Mix well. Add the Pureed Pumpkin, Eggs, melted Butter, Milk and Vanilla Extra to the dry ingredients and mix well. The batter should be easy to spread but not runny. It it’s runny, add ¼ cup more almond flour and mix well. If it is thick, add ¼ cup milk and mix well. Spread the batter evenly in the jelly roll pan (lined with parchment paper) and bake for 35-40 minutes or until the cake is set and cooked through. Remove from the oven and let sit for about 7 minutes, or until the cake is still warm but not cooled. While the cake is cooling, mix up the filling. Warm the cream cheese so it spreads very easily, then thoroughly combine it with the Truvia. Using the parchment paper, remove the pumpkin cake from the pan and set it on the counter. Spread the warm filling evenly over it, then start rolling the cake from one end. Pull the parchment paper off of the cake as you roll so that none is trapped inside the roll. Refrigerate the cake roll (covered) for 3-4 hours, or until it’s fully cooled and set up. Slice and enjoy!

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Patient Success

I don’t have any more pain! “Everything has gone very well and most of all, I now don’t have anymore pain, thanks to you folks. It’s all been very much appreciated. I can now walk much better and now I don’t have any pain. Thanks to you I now can walk further. Jeremy is wonderful.” - Verlie D. I am getting stronger and stronger “I could hardly WALK! Wow, I am done using my cane and I am only using trex poles. Luke is very patient. Jon is also great, very kind. Always felt comfortable with them both. I am getting stronger and stronger. I saw small improvements each time and now bigger ones! So glad I came back after hip replacement.” - Deb H. The office staff is very helpful and friendly! “I loved learning new exercises to help strengthen my lower back and hip. Getting input from BJ and Emily for continued therapy at home has been the most helpful change for me. BJ and Emily were very helpful in explaining the exercises and the proper way to do them. Explaining helpful tips on how to adjust my work environment to further help my healing. The office staff is very helpful and friendly.” - Kathee G. Kind Words From Our Patients...

You Help Us, Help Others Who Do You Know That Needs Our Help?

PLAY THE REFERRAL GAME At Full Potential, we know that a referral from our patients is the biggest compliment. Let us thank you with these 3 simple steps! 1. Start by handing out the referral cards located at our front desk to your friends and family that are in need of our help!

2. The card with your name on the back must be returned to us at their first appointment!

3. You win! Come in to claim your prize!

Thank you to the following for referring your friends and family!

• Bill VanBruggen • Rita Nykamp • Melody Freckman • Lynda Redder • Bev DePree

• Martha Woltman • Patti Schonfeld • Carlene Ramirez • Ann Nieuwkoop • Judy Allen

• Michael Tubbs • Kerri Stoel • Ruby Kickert • Amanda Dykhouse • Angela Eding

• Darrin Dreyer • Jeremy Smith

Happy Retirement!

A Sweet Ending To A Long Career At the end of September, we celebrated Sherri’s long and sweet career. For those of you who don’t know, Sherri was our Billing Specialist for many years! Although her hard work ethic, sweet demeanor, and knowledge in the field will be missed, we are excited for her in this exciting time! Sherri and her husband will be splitting their time in between their Cottage up north and their home in Florida (sounds like a great retirement to us!) Before Sherri began her time with us, it wasn’t her first time knowing our owner, Vince Hanneken and our Physical Therapist, Jack Vandenberg. They have worked together since the beginning of Vince’s Career (40+ years!). Vince and Sherri always say how “Full Circle” they have come with Sherri knowing Vince at the beginning of his career and now Sherri retiring from the company Vince has created. With these three, there are nearly 120 years of knowledge in the field of Physical Therapy! It is a bittersweet moment for us all, but please help us in wishing Sherri a Happy Retirement!

Donation Drive

Believe it or not, it’s that time of year again! We are teaming up with Community Action House to bring families in need household items during the Holidays. Join us in collecting items that are a necessity, but some cannot afford and are not covered by food stamps. This year, we are combining our Thanksgiving and Christmas Drive, so we can give more to the Community Action House and those in need. If you’d like to donate before Thanksgiving, please bring your products by November 16. (There will be two drop offs - one before Thanksgiving and one before Christmas). List of Needed Items: Giving Back to Our Community

• Toilet Paper • Toothpaste • Body Wash • Laundry Detergent

• Dish Soap • Deodorant • Mouth Wash • Cleaning Supplies

• Paper Towels • Kleenex • Baby Shampoo • Baby Wipes

FREE BACK PAIN WORKSHOP!

Learn To Manage Low Back Pain & Sciatica Without Medication, Injections, or Surgery. Join us Thursday, January 17th, at 7 pm located at Full Potential PT! We have limited spots available and space will fill up fast, so register now to avoid missing out. To register, please call our office at 616-392-2172.

3. You’ve found yourself worryingmore about your pain, numbness, and tingling rather than living your life. 4. You’ve TRIED EVERYTHING and just want to get back to normal.

1. You’ve missed work due to sciatica or back pain

2. You’ve missed out on family vacation or activities you love because you’re afraid of aggravating your sciatica

Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials

Strengthens Core

Increases Flexibility

SINGLE LEG EXTENSION

Lie on your back with your knees bent. First, push your hips straight up, making a plank, then straighten one leg and hold for 3 seconds. Repeat this exercise with your other leg. Repeat 6-10 times.

COBRA STRETCH Kneel down with your buttocks to heels, and elbow between your knees. Place one hand in the small of your back, then rotate your trunk upwards and breathe. Return to the starting position in a controlled movement. Repeat this on the other side. Repeat 6-10 times. Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Exercisescopyrightof

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CALLING ALL FORMER PATIENTS FREE CONSULTATIONS for the month of January

Full Potential wants to hear from all you patients who after discharge have continued to do her home exercises as a part of their strategy to stay healthy. We would like to know just how much this has contributed to your ability to remain active and continue to live your life as you desire. Email [email protected] if you are interested in a free pain consultation!

1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

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