Kinetic PT - February 2021

Kinetic PT - February 2021

FEBRUARY 2021

847-515-8970 • www.KineticPTS.com

OUR SETBACKS DO NOT STOP US WE’LL KEEP PUSHING FORWARD

In our lives, we all face situations that knock us down, literally or figuratively, and while it may take us a while, we inevitably get back on our feet. For some people, these setbacks are easier to overcome than others. That’s something I see every day with my patients. People come into my clinic with physical setbacks due to pain from surgery, a neurological problem that impacts their balance, and many other conditions. The key to getting back up after those setbacks is perseverance. We see this a lot when it comes to New Year’s resolutions. The goals someone sets for themselves in late December or early January will fade into nothing after a few months because they want things to be better by tomorrow. It’s easy to come up with goals, but it’s harder to see them through. It’s a natural way to see things, but the key to truly see ourselves change for the better is to put the time and effort into it. We need to stop and consider where we were a week ago, where we are today, and what will happen if we continue on the same path into the future. This is something I say to my patients all the time. I’ve spoken to many people concerned that they aren’t getting any better. So, I ask them to think how they were a week ago, and then to think back to even a month ago. How does it compare to them right now? More often than not, they are doing better than they were. As long as someone keeps doing the work, they’ll continue to improve in the days, weeks, months, and even years to come. This concept is really important in 2021. Personally, I can’t think of any greater setback everyone has had to bounce back from than 2020. But we’re here, and we’re doing it. February is a great reminder of this because of the interesting holiday that takes place on the first: National Get Up Day. This day is about

perseverance; when we fall, we don’t give up. We stand up and try again. Whenever we’re faced with a daunting challenge, it can be easy to focus on the end result of a goal and feel frustrated and overwhelmed. However, when we consider the end goal and break it down into steps, it becomes easier. Then, when you hit those milestones, one after the other, you can look back and see how far you’ve come. While things still may be uncertain, things will gradually get better, especially once a vaccine is distributed to help control COVID-19. It goes back to what I wrote earlier in this article: The key is perseverance. Challenges in our lives have been, are, and may be some of the most difficult we have to face. As long as we continue to take them bit by bit, we will find ourselves back on our feet.

–Mike Ulmer

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February is the month when many of us give up on New Year’s resolutions. We lose motivation, or life simply gets in the way. If you find yourself sitting on the couch more than you did in January, when you may have been actively pursuing your fitness goals, consider this permission to sit a little while longer: Rest days are good for you! Here’s why. Your body needs to move. Exercise has many benefits, but from a survival standpoint, exercise and movement help your body perform daily functions with ease. But that’s not when your body gets stronger. It’s actually on the days you choose to rest that your muscles and joints improve as a result of your exercise. Exercising creates tiny tears in your muscles. (Maybe that’s why it burns so much!) In the regeneration process — aka your rest days — the muscle is built back stronger than it was before. That’s why incorporating rest days into your workouts ensures you can climb up from 5 to 10 to 15 pounds for dumbbell curls or run more miles in a faster time than last week! Beyond the improvement and fitness goals you have, rest days can also be essential to preventing injuries. Your body won’t become overworked, and your muscles get the necessary respite they need. Fatigue won’t set in as quickly, and you will find that you can

do more as you properly incorporate rest days into your schedule. Fitting rest days into your daily routine is easier than you may think, but it sadly doesn’t involve sitting on the couch for too long. You should always find a way to move at least once each day. If you want to try running, start out by running three days each week. On your “off” days, incorporate some yoga, go for a leisurely walk, or focus on your arms and shoulders. This gives your legs and core a break from running while you still get the benefits of movement. (Plus, on the days you run, you will get a break from yoga or weightlifting!) It’s okay if you haven’t met your resolution goals just yet, but don’t give up! Find a way to add more rest into your routine, and you just might be more invigorated than ever before.

“When I arrived at Kinetic, I had opted to forgo surgery on my right shoulder after tearing the rotator cuff and biceps. I did not have high hopes for therapy without surgery, but the pain kept me from sleeping. Ten weeks later, I am

“I came here with sharp back pain that prevented me from even walking normally without pain. After treatment, I can now do the things that I normally do such as participating in volleyball, softball, etc. The treatment

amazed at the difference. Now, I have no pain and I sleep through the night. I still have to think before grabbing things above my head and lifting, but that is a minor issue to deal with. Emilie kept telling me therapy would help. Man, was she ever right, and all of this at the height of the coronavirus pandemic.”

here is excellent and guidance provided, such as exercises that are recommended to do at home, really works. Great therapy and great staff, would recommend this place to anyone. Guarantee that you will feel much better when done.”

–John Roccosanto

–Jim Harper

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Environmental — Being in a good environment can help improve your wellness significantly. To help with this, go for a walk in a nice area, such as a park; volunteer at a local cleanup; or reorganize and clean your home. Financial — To help reduce the stress of finances, create a financial plan or open a savings account. Find ways to cut spending and start putting any savings into that account, even if it’s just $1 a day. Intellectual — For your intellectual health, challenge yourself and your mind with a puzzle or learn something new by watching a documentary. You can also try a new hobby or activity. Occupational — The work we do influences our lives, and it’s important to feel satisfied with the work we do. If you’re feeling stagnant, try updating your resume,

Coming to love ourselves is something many adults are still learning to do. However, when we practice self-love or self-care, it improves our emotional, mental, and physical well-being. If you’re looking for ways to show yourself some love, there’s no better holiday than Valentine’s Day to create a self-care plan to help get you started. A self-care plan is carefully constructed to help build and maintain health and wellness. The National Substance Abuse and Mental Health Services Administration has created eight areas of wellness for an effective self-care plan. Consider how you can incorporate these into your life! Emotional — Talking to someone you know about your troubles, or a professional, is a great way to improve your emotional health. You can also consider writing in a journal or enjoying an activity that makes you happy.

Sudoku Spiritual — Finding a connection that gives your life meaning is an essential part of life. To help with this, consider practicing mediation, yoga, or simply being mindful of your actions and how they can impact the people around you. apply for your dream job, consider opening your own business, or start working toward a promotion. Physical — Try to increase the time that you’re active. Even if it’s simply a 10-minute walk up and down the street, or a five-minute full-body stretch inside your own home, moving your body can help. Social — Although it was difficult to stay connected to people throughout 2020, our social circles can help us. Consider reaching out to someone you haven’t spoken to in a while through email, instant messaging, or even by writing them a letter.

Zucchini Noodles With Turkey Bolognese

Inspired by JustATaste.com

INGREDIENTS • 3 tbsp olive oil, divided • 1 tbsp garlic, minced • 1/2 cup onions, diced small

• 2 tbsp tomato paste • 1 tsp salt • 1/2 tsp pepper • 2 tsp sugar • 3 medium zucchini • Parmesan cheese, for garnish

• 1 lb ground turkey • 1 28-oz can crushed tomatoes

DIRECTIONS 1. In a large sauté pan over medium-low heat, warm 2 tbsp olive oil. 2. Add garlic and onions and stir constantly until garlic is golden and onions are translucent. 3. Increase heat to medium and add ground turkey, break apart, and cook thoroughly. 4. Add crushed tomatoes, tomato paste, salt, pepper, and sugar. Reduce heat to low. Stir occasionally. 5. Using a spiralizer, mandolin, or vegetable peeler, cut the zucchini into noodles. 6. In another large sauté pan over medium-low heat, add remaining olive oil and zucchini noodles, tossing constantly for 2 minutes until slightly wilted. 7. Plate the zucchini noodles, top with the turkey Bolognese, and garnish with Parmesan cheese. Serve immediately.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

847-515-8970 www.KineticPTS.com

11920 Oak Creek Parkway Huntley, IL 60142

INSIDE What Is the Key to Overcoming Setbacks? PAGE 1

You’re Building Muscle While You Rest PAGE 2

My PT Story PAGE 2

Creating a Self-Care Plan PAGE 3

Zucchini Noodles With Turkey Bolognese PAGE 3

Can Mountain Air Actually Improve Your Health? PAGE 4

In the famous Swiss novel “Heidi,” a little girl recovers from her fragile health — both physically and mentally — by spending time in the mountains. There are plenty of anecdotal stories about the medicinal effects of mountain air, but how much is supported by research?

2017 even found that living at a higher elevation is associated with a lower risk of metabolic syndrome, which is a cluster of conditions that include high blood pressure, excess body fat, and abnormal cholesterol.

Even more interesting, mountain air may passively improve your weight loss journey as well.

Here’s what there is evidence for so far: CLEANER, POLLUTION-FREE AIR One basic but important benefit of getting to a higher altitude is the escape from city pollution. It may surprise some

NATURAL WEIGHT LOSS One German study followed 20 obese men who lived in an environmental research station below the highest peak in the country. The subjects reached the peak effortlessly by railway or cable car, and they were allowed to eat as much as they liked. By the end of the week, however, each had lost an average of 1.5 kilograms or 3.3 pounds. Two factors are thought to have contributed to the weight loss: A naturally decreased appetite from the altitude (the men ate nearly 700 fewer calories than usual) and an increased metabolic rate. While there is still more to learn about the potential benefits of spending time in the mountains, these three studies give the greenlight for more high-altitude adventures.

city dwellers that air pollution is linked to asthma attacks for those with sensitive lungs and also to more serious conditions. Research suggests that prolonged exposure to air pollution may lead to chronic illnesses such as cancer, chronic obstructive pulmonary disease (COPD), emphysema, and other lung diseases. Up in the mountains, you’ll likely be able to breathe a little easier. REDUCED RISK OF OBESITY AND HEART DISEASE People who spend more time at high altitudes may also experience a decreased appetite and lower risk of obesity. One study from

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