Peak Performance PT March 2019

Peak Performance PT March 2019

YOUR MOVEMENT MONTHLY

MARCH 2019

WWW.PEAKPERFORMANCESPORTSANDSPINE.COM| 509-453-PEAK (7325)

BACK IN TERRACE HEIGHTS WE’RE THRILLED TO BE HERE!

Last month, we opened a new location in Terrace Heights in East Valley. As many of you know, Peak Performance Sports & Spine was located in Terrace Heights for years prior, and we’re excited to be returning to such a great community! This second location will provide all of the treatments our first clinic has to offer, including blood flow restriction, concussion management, injury prevention, custom foot orthotics, and manual therapy. In addition to these treatments, the Terrace Heights location offers ASTYM, cupping, SMARTfit Visual-Cognitive Motor Training Platform (Enhancing Neurorecovery and Brain Function in Physical Medicine and Neurological Rehabilitation), and Vestibular and Balance Treatment. By the time this newsletter comes out, we’ll have been officially open for the past several weeks. All of us at Peak Performance want to thank all of our patients for their continued support and encouragement as we take this new step in aiding our community. If you’re ever in pain and need help, our doors are always open for you, your family, and friends!

–Greg Huefner

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HAS YOUR EXERCISE ROUTINE REACHED A PLATEAU? TRY THESE 3 SUPPLEMENTS Diet, exercise, and sleep are all essential to

endurance throughout your time at the gym. These often contain caffeine, so anyone with sensitivity should take a delicate approach when using this supplement. While there are regulatory entities in this industry, many products are not subjected to their oversight. The FDA does not control pre- workout supplements, so users should be aware of potentially dangerous side effects, such as vomiting, jitters, cramps, headaches, and tingling extremities. MULTIVITAMINS Vitamins aren’t just for kids and the elderly. Many of our diets lack the nutrients necessary for muscle development and good health. A well-rounded multivitamin will add these nutrients into your body, giving you benefits at the gym and beyond. Supplementation isn’t just for gym rats. It can help anyone get closer to their goals and live a healthier life, and these three products are just the tip of the iceberg. While doing your own research is a great place to start, it’s also important to consult a fitness professional when looking for the right balance of supplements. There are many options available, and deciding the best regimen can be daunting, but once you have the proper routine, you can expect results.

achieving your fitness goals, but you’re inevitably going to reach a plateau. Maybe it starts with noticing you’re not getting the gains you wanted, or you’re feeling sluggish on a daily basis. This is common when going through an exercise program, and one factor hindering your progress could be a lack of nutrients. The following supplements may be able to help you reach peak physical fitness. PROTEIN Getting enough protein is vital for muscle-building and overall health. But when you consider all the options, choosing the right protein can be overwhelming. Soy? Whey? Plant-based? A fast-release protein, like whey or soy, is best to consume directly after your workouts, and a slow- release protein, like casein, works well if taken before bed. The fast release helps with muscle growth, and the slow release prevents muscle deterioration and speeds up recovery. PRE-WORKOUT Sometimes you just need that extra push of focus and energy. An excellent pre-workout product delivers vital nutrients to your muscles and increases

4 RAINY DAY ACTIVITIES ENJOY YOURSELF!

As the weather warms up, the urge to get out of the house becomes stronger. However, any plans you might have can be abruptly canceled due to rain. If you find yourself stuck inside for the day, here are a few activities to keep you occupied. GET BAKIN’

Rings” series, or start a new Netflix show. If you want to involve your kids in the binge-watching, you can let them pick out one of their favorite movies too. PIECE TOGETHER A PUZZLE A rainy day is a great opportunity to pull out a puzzle. You can also grab your friends or family members and make the puzzle a team activity. With the whole day ahead of you, you’ll have several hours to devote to one of your favorite hobbies. Don’t let the rain keep you down! Instead, take advantage of the weather and enjoy a cozy day at home.

down on the sofa with a cuddly blanket and enjoy some uninterrupted reading. The rain smattering against your windows creates the perfect background noise to delve into the pages of a new adventure. CREATE YOUR OWN FILM FESTIVAL Having a movie or TV series marathon is another great way to pass the time. You can watch some of the classics, like “Forrest Gump” or “Singing in the Rain,” fill the day with “The Lord of the

A wet and chilly day is an excellent opportunity to warm yourself up with some baked goods. Bake your favorite snickerdoodle cookies or fudge brownies, and pour yourself a mug full of hot chocolate or cider to get through the stormy day. READ A BOOK If you have a bookshelf full of novels you’ve not cracked open, a rainy day is the perfect time to jump in. Settle

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FIRE & ICE WHEN DO YOU APPLY HEAT OR ICE TO AN INJURY?

When it comes to relieving pain, everyone has an opinion. Your mom might suggest taking pills and a nap, while your neighbor swears it’s best to walk it off. Meanwhile, yearly advancements offer more options — and opinions — for patients seeking relief. Among the plethora of available treatments, two remain constant — heat and ice. However, many people don’t know which to use, and unfortunately, the wrong decision can make your pain or injury worse. If you are unsure which method is best for you, here’s the answer to your heating or icing dilemma. HEAT: These treatments can come in several forms, such as creams, pads, and wraps. Many medical professionals

suggest using heat treatment for 30 minutes to four hours, depending on what is needed to fully relax the muscle. Heat often works best for chronic pain because it supports blood flow and loosens your muscles. Heat treatments can also be used to relieve stress and tension, but you should never use heat on an open wound or fresh injury. ICE: Cooling treatments can also be found in cream or wrap form, but a bag of peas or ice from your freezer will work just as well. Ice should be used for short periods throughout the day. Icing treatments are best for bruised wounds and minor injuries because the cold can reduce the swelling in your blood vessels — the cause of bruising — and expedite your healing process. However, icing your

chronic pain can be detrimental due to the stiffening reaction that decreases swelling. This is the opposite of the muscle relaxation you need for chronic pain relief. Eventually, heating treatments can be worked into a healing plan, but ice is a quick solution to a small problem. As with most treatments, what works for one person may not work for another. If icing an injury feels best for you and you see improvement, continue icing away your pain. Additionally, some patients find relief while rotating between cooling and heating. Regardless of your preferred method, it’s best to seek professional guidance in order to find a viable long- term solution.

BEET, MINT, AND RICOTTA HUMMUS

TAKE A BREAK!

Inspired by Bon Appétit magazine

INGREDIENTS

• 1 6-ounce beet (about the size of an adult fist), scrubbed • 1 15 1/2-ounce can chickpeas, rinsed and drained

4. Once beet is cool enough to handle, use a paper towel to remove beet skin. Trim root end and cut into small pieces. Add to blender or food processor, and blend until entire mixture is smooth. Add additional salt if desired. 5. Transfer to a shallow bowl, top with garnishes, and serve. • 1/4 teaspoon fresh ground pepper • 1/4 teaspoon ground coriander • Mint leaves, poppy seeds, and olive oil, for garnish • 1 garlic clove, grated • 1 teaspoon kosher salt, or more to taste

• 1/3 cup tahini, well-mixed • 1/4 cup fresh lemon juice • 1/4 cup ricotta cheese

DIRECTIONS

1. Heat oven to 425 F. 2. Wrap beet tightly in foil. On a foil- lined baking sheet, roast wrapped beet until fork tender, about 60–70 minutes. 3. While beet is roasting, blend chickpeas, tahini, lemon juice, ricotta, garlic, salt, pepper, and coriander until smooth.

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509-453-PEAK (7325) www.PeakPerformanceSportsandSpine.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

2505 Racquet Lane Yakima, WA 98902

1. COVER TITLE OPENING OUR SECOND LOCATION INSIDE THIS ISSUE

2.

3 SUPPLEMENTS EVERYONE NEEDS DON’T LET THE RAIN DAMPEN YOUR SPIRITS WHEN SHOULD YOU HEAT OR ICE AN INJURY? HOW TO MAKE YOUR SAILING DREAMS COME TRUE

3. 4.

SET SAIL FOR VACATION TAKE YOUR NEXT TRIP OFFSHORE

If you’re lucky enough to have been aboard a ship under full sail, chances are you know the thrill and serenity sailing can give you. If you’ve never been but have always wanted to know what it’s like to get out on the wind and waves, there are many great options available for beginners. Here are some ideas to inspire your next waterside vacation. START SMALL you the ropes. The great thing about sailing is that whether you’re in a 12-foot

For those who dream of becoming a skipper one day, a great way to start is by sailing dinghies. These one-sail, beach-launch boats fit 1–2 people and can be rented at most water sports shops. If you want to make it a family experience, shops usually have 16-foot catamarans for rent as well. Catamarans have two hulls rather than one, making for a smoother, more spacious ride. If you’ve never sailed before, inquire about lessons. Most rental operations have instructors on hand who can show

dinghy or a 60-foot sloop, the same basic principles, rules, and skills apply. TAKE A DAY SAIL Many day-sail charters exist for those who want to go out a little farther than a dinghy would permit. If you’ve captained a boat and are familiar with the waters, you can apply for a bareboat charter. However, if you are inexperienced or simply don’t want a local guide at the helm, signing up for a day trip with a skipper and crew is a great option.

DO A FULL CHARTER Short of owning your own vessel, chartering a boat for multiple nights is the closest you can get to living out your nautical dreams. Some of the most beautiful destinations on earth — from the Caribbean Sea to the Mediterranean — are best experienced from the deck of a sailboat. Letting the sea guide you to amazing snorkeling destinations, remote cays, and bustling harbors is the stuff of real adventure.

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