Pittman_Improve Your Health, Energy, & Fitness

Pittman_Improve Your Health, Energy, & Fitness

CHRISTMAS, CHRISTMAS TIME IS HERE!! What a year... I am personally ready for 2021. I know that I am not alone. The Pittman CONNECTION The Newsletter About Your Health And Caring For Your Body

• How scary the Tower of Terror was when it fell out of the sky. • How amazing it was to go into Star Wars because she knew that I loved it so much. • And my favorite, riding Kali River Rapids. We got off of one raft and right back on another. The water was so cold. She was soaked. And with her arms crossed, blue lips and shivering she said “BEST RIDE EVER”! And on and on! This remindedme of a good friend ofmine named Rob M. For years, he always traveled over the holidays. Every year, I see his Facebook of the places he traveled to and continue to look on with envy. Also every year, we buy gifts that are MEANINGLESS and sometimes we’re just overwhelmed about how much work we have to do to make everyone be happy. After talking with Brinkley, it finally hit me. Christmas is not about the gifts, it is about the littlememorieswemake as a family. I should have known better! I have seen the Grinch so many times. The Grinch tells us that the season has lost itsmeaning. So often, we substitute timewith different gifts. My time, and time with my family is already THE ULTIMATE GIFT that I treasure the most! We never get the chance to look back on things. We only have so many seconds in our lives. So the question is... how can we choose to spend our time wisely with our kid? So this year, we let the kids know that they get 1 gift and1gift only.We are takinga trip somewhere, andwe are going to spend timewith one another. We are going to make memories that will last a lifetime. This will be the best Christmas ever! I hope you make memories too! Jeremy

This year, my family decided to do things a little differently. We typically gocrazy at Christmaswith plenty of gifts and food. But doing that seemed almost like a contest of sorts with the kids. The challengewas tomake sure everythingwas equal. The question was: how can I do something that will be fun that can work with all ages. It was usually the older the kid, the more expensive the gift would be. But this year it will be different. After giving this a lot of thought, I asked Brinkley, my 12 year old daughter, to name 3 gifts that she received last year. The look on her face was enough for me. She didn’t have a clue. Other than her ear buds, she was stumped. Then I asked her what was her favorite memory. She immediatelywent into detail about a trip that we took to Disney. • Shewent onandonabout howshe lovedgetting up early and being the first ones at the park. • How we would run from one ride to the next. How we would ride Big Thunder Mountain Railroad over and over because there was no line. • Howgood the foodwas at theWinnie the Pooh restaurant. • How amazing the parades were and how she loved dancing in the street. • The inside of Cinderella’s castle and how beautiful all of the princesses were. • The smell of Main Street as we walked by the chocolate factory. • How she didn’t even mind standing in line for Space Mountain because it was so much fun. • All of the 3D shows but especially Under the Sea where Ariel almost touched her.

The Pittman CONNECTION The Newsletter About Your Health And Caring For Your Body

pittmanpt.com

6 Easy Steps to Improve YOUR HEALTH, ENERGY, & FITNESS

It’s that time of year again, the beginning of a new year 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? 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. 1. 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 plant-based proteins available, including hemp seeds, black beans,

almonds, edamame, and pumpkin seeds among them. 2. 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.

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HEALTH, ENERGY, & FITNESS 6 Easy Steps to Improve Your

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expand your blood vessels by 26 percent. Work on a schedule routine that ensures you get enough rest, exercise, and activity. 6. 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 30minute consultation tomake your 2021 the healthiest yet. Are you looking to improve your health, strength, and physical activity? Look no further – Pittman Physical Therapy is here to help. Schedule a consultation with one of our physical therapists today by calling 901-850-5246 and get started on your journey toward better health and wellness!

DECEMBER EVENTS at Pittman Physical Therapy • Holiday PJ Pants Month • Santa Hat Month • Dec 1 st – Ugly Sweater Day • Dec 23 rd – Christmas Character Dress-Up Day 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 3. Try wearable technology. Research shows that peoplewho usewearable technology, gadgets such as Fitbits, Garmin, andWithings, 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. 4. Increase Your Range of Motion. Avoid shortcuts when it comes to exercising. Strive for using the greatest range of motion. This may includemaking 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 downmore tissue by the end of your workout. If you have difficulty reaching a full range of motion, or have discomfort, consult your physical therapist. 5. Reduce fatigue.

2020 Is Almost Over!

Take Advantage of Those Hard-Earned Benefits Before It Is Too Late! If you’ve already met your insurance deductible for the year, then your cost of physical therapy could be minimal or completely covered by your insurance plan. FREE SCREENING OR DISCOVERY VISIT Call 901-850-5246 to Schedule Your

DRESS UP WITH US to be entered to WIN a $20 Gift Card to your local Social Cup in Collierville!

Hurry! Offer ends 12/30/20.

Make the World Brighter with a Letter to Santa!

Write Santa a letter and Macy’s will donate $1 to the Make a Wish program (up to $1 million) .

You might see a stack of Christmas presents on your next visit to the clinic! At Pittman Physical Therapy, we are doing our part in saving Christmas by giving to Angel Tree this year. We have adopted four beautiful Angels in our community. We can’t wait to be able to share the abundance of gifts that our team will gather together for those in need. Pittman PT Is Rescuing Christmas with Angel Tree!

Scan the QR code with your smartphone’s

camera to visit the Macy’s website and write your letter!

PATIENT SPOTLIGHT "Pittman Physical Therapy has been there since the beginning of my injury adventures. Recently, I attended a basketball camp with my team at Briarcrest and dislocated my knee. Previously, Pittman had helped me recover from a foot surgery, so of course I went straight to them to help me with my knee recovery. I tried not to have surgery, but if I wanted to play Basketball my sophomore season, Dr. Biggers and my PT said I would have to have surgery. I was told that I would have a 6 month recovery, but with the help of my physical therapists and the hard work I put in, I fully recovered in 4 1/2 months. I worked with Mallory, Jeff, Tessa, Maranda, and my PT said I would have to have surgery. I was old that I would h ve a 6 month r covery, bu with the help of my physical therapists and the hard work I put in, I fully r cover d in 4 1/2 months. I worked with Mallory, Jeff, Tess , Maranda, and a few other people in the practice. I will forever be thankful for the hard work they put into helping me play the sport I love most." Gracyn Steed RACYN TEED MIYESHA and a few oth r p ople in the practice. I will fo ver be thankful for the hard work they pu into helping me play the sport I love most." Gracyn Steed GRACYN TEED Pittman has treated me many times before. Although I am here because I am injured, I’m still really happy to be helped and healed by Pittman. I love Maranda! I will miss you guys, UNTIL NEXT TIME!” Miyesha stated that: PATIENT S OTLIGHT "Pittman Physical Therapy has been there since the beginning of my injury adventures. Recently, I att nded a basketb ll camp with my team at Briarcrest and dislocated my kne . Previously, Pittm n had helped me r cover from a foot surgery, so of course I went straigh to them t help me with my knee recovery. I tried not to ave surgery, but if I wan ed to pl y Basketball my sophomore season, Dr. Biggers pain go away. Look at Miyesha now, SHE DID IT! CANCEL CALF PAIN = A HAPPY MIYESHA :) Miyesha had some horrific pain in her right calf muscle which stopped her from doing what she LOVED the most...DANCING. She usually practices dancing activities daily, but her calf pain made it difficult to walk normally. Her only goal was to do anything and everything in her will to make the

PA IENT SPOTLIGHT "Pittman P ysical Therapy has been there since the beginning of my injury adventures. Recently, I attended a basketball camp with my team at Briarcrest and dislocated my kne . Pr viously, Pittman had helped me recover from a foo surgery, so of course I went straight to them to help me with my knee recovery. I tried not to have surgery, but if I want d to play Basketball my sophomore season, Dr. Biggers and my PT said I would have to have surgery. I was told that I would ave a 6 month recovery, but with the help of my physical therapists and the hard work I put in, I fully recovered in 4 1/2 months. I worked with Mallory, Jeff, Tessa, Maranda, and a few other people in the practice. I will forever be thankful for the hard work they put into helping me play the sport I love most." Gracyn Steed GRACYN TEED

Staying Physically Fit During the Holidays

Now with more tools to help you recover quickly! WEBSITE??

1. Keep moving. Avoid sitting for prolonged periods of time. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors. 2. Be creative and get rid of ‘all or nothing’ mindsets. Avoid the ‘all or nothing’ mentality when it comes to healthful eating and physical activity. There is more than just one way to live healthfully and be active. Get a bit creative with exercise and opt for fun ways to make physical activity a family affair. From exploring new group fitness classes (in-person or virtually) to building physical activity into holiday traditions. Think outside the box when it comes to ways to have quality time with family and friends while also prioritizing your health. 3. Plan – there is always time and opportunity for a workout. Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember that some exercise is better than none. Rather than skipping the gym altogether, make time for a quick workout. From now until New Year’s Day, your schedule will likely be filled with family obligations and festive outings with all sorts of tempting treats. Even the most disciplined people can find it difficult to stick to their health and fitness routines. However, with these tips, you will be able to manage activity into your daily schedule with patience and time. Natasha had back pain related to “Diastasis.” “Diastasis recti” means your belly sticks out because the space between your left and right belly muscles has widened. Her goal was to be able to walk into a gym and: • Use certain muscles and not worry about pain in her abdominal muscles. • Be able to accomplish goals that she set for herself inside & outside the gym.

It’s easy to request an appointment with us online today! Simply visit pittmanpt.com/request-appointment

I truly enjoyed coming to PT. I came 3 days a week for as little over a month and it never once felt like a choice. Tessa and the staff truly care about their patients and are super friendly. This was also my 3rd time attempting PT for my diastasic but I was never able to get this far with progress. Thank you!”

NATASHA

Check our our website at pittmanpt.com for more great testimonials from our patients!

Try these exercises to help maintain a healthy body Exercise Essentials

LUNGE AND TWIST

LAT PULLDOWNS | TO CHIN Improves Posture

Step forward with one leg, bending your knees. Lower until

Builds Lower Body Strength

Strengthens Shoulders & Back Muscles

Sit with good posture. Grip the bar slightly wider than shoulder-width, with your palms facing forward. Pull the bar down just below your chin. Relax back to start position, straightening arms.

your forward knee is about 90 degrees. With arms across your chest, rotate your shoulders and torso until you feel a slight stretch in the core. Push through the heel of your lead foot and extend your hip and knee to raise yourself back up. Alternate for two sets of ten reps on each side.

Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.

Exercises copyright of

www.simpleset.net

Who do you know that needs our help?

Refer a Friend

Do You Have Friends/Family Unable to Do the Following? 9 Move without pain 9 Bend & move freely 9 Balance confidently & securely 9 Sit for long periods of time comfortably 9 Walk for long distances 9 Live an active & healthy lifestyle

Share the Benefits of Pittman Physical Therapy! Has Pittman Physical Therapy helped you live a better life? Let others know how much we can help them, too! Scan the QR code below with your smartphone camera to quickly link to our Social Media pages and Google and leave a review! C H E C K - I N O N F A C E B O O K D U R I N G Y O U R A P P O I N TM E N T L E AV E A G O O G L E R E V I EW C H E C K - I N O N F A C E B O O K D U R I N G Y O U R A P P O I N TM E N T L E AV E A G O O G L E R E V I EW Monthly Raffle! L I K E O U R F A C E B O O K P A G E F O L L OW T H E S E S T E P S T O E N T E R : Monthly Raffle! L I K E O U R F A C E B O O K P A G E F O L L OW T H E S E S T E P S T O E N T E R :

Referral Club: Thanks to our patients for referring a friend or family member! Andree Depperman

Thomas Allen Hataway Gaye Keller Shane Norman Jennifer Durley

Valerie Sykes Donna Chiunate Pam Johnson Maranda Mackey

Susan Woodman (Murphy) Megan Milligan Jennifer Guderson

Miyesha McGriff Jennifer Tanner Gwen (Wendy)

If you know someone suffering with aches and pains, give the gift of health. Refer them to Pittman Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an evaluation! You will get your name in our next newsletter and you could win a $20 gift card! WIN A $20 GIFT CARD

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