Power PT & Sports Medicine August 2018

Power PT & Sports Medicine August 2018

August 2018

FROM THE DESK OF

Mark Nowlin

August is a tough month sometimes! Now, don’t get me wrong, there is a lot I like about August — summer is still hanging on, we get to squeeze in maybe one more little vacation before school starts, and I get to celebrate my birthday. But in the back of my mind, I know that school is just around the corner, and with it comes the hustle and bustle of another school year. In our home, the ramp up of practices for fall sports and activities like marching band, soccer, and flag football will begin in earnest. I hope that as your summer is starting to wind down and the calendar starts to transition to the fall that you take advantage of the time. Don’t be hesitant to take one more little trip or make one more memory with your family and friends. For example, this summer, our family took some one-day excursions to places like La Jolla and Ventura and had a lot of fun.

HOWTO BALANCE TECHNOLOGY USE INYOUR FAMILY M anage Y our D evices ; D on ’ t L et T hem M anage Y ou

Anxiety, concern, conflict — parents and teens agree that digital devices are a source of all three of these, according to a study from the USC Annenberg School for Communication and Journalism. The comprehensive study compared digital device usage in the United States and Japan and how they have an impact on family relationships in both countries. “The patterns of daily life have been forever altered by the ubiquity of digital devices,” says Willow Bay, co-author of the study and dean of USC Annenberg College. “Clearly, our always-on media environment is presenting challenges.” So why do we still have these devices on us at all times, and how can we use them more responsibly? USC Annenberg’s study demonstrates that technology isn’t going away any time soon, and learning how to manage its usage is critical. Here are some tips that both parents and teens can learn from. The study gave interesting insight into how we perceive our kids’ technology usage and how they perceive ours. It found that most parents think their teens are addicted to their mobile devices. Most parents also felt addicted themselves. Their teens are aware of this — 1 in 3 teens also believes their parents are addicted. Your kids learn from how you spend your time. As the parent, you are the No. 1 example your child has for any behavior. If they see you looking at your phone most of the time they’re with you, they’ll likely start to do the same. B e the E xample

Go for it!

- Mark Nowlin

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S et B oundaries

process with contacts, music, photos, and anything taking up space. In his article, “Tips to Declutter Your Phone,” Ryan Reed includes the automation app he swears by, If This Then That. It can link all your apps and services to streamline your life.

One way to set an example is to limit screen time. This could take the form of an after- school “technology free” hour. It’s time that your family spends together without phones, only interacting with each other. Sound hard? Set the timer. Ask your kids how their days were. Try cooking together. If you feel that you really are addicted and can’t quit your device on your own, set up firewalls for yourself. Turn on your “do not disturb” signal during the nights and mornings. If you really want to take a break from your device, take a full day away from it, then reflect on how you felt afterward.

W hen I s the R ight A ge ?

This is a question that’s kept many parents awake at night. When is the right age for an adolescent to have their own mobile device? There’s a lot to take in. Yes, it can offer some security; you’ll (theoretically) be able to reach your teen at any time, and they can reach out if they are in danger. But there are drawbacks. Phones cause distraction, which doesn’t pan out well for driving or sleep, not to mention homework. Talk with your teen to find out what’s right for them and your family — and not just via text. Keep the conversation going, and you’ll build a stronger relationship, whether you choose to give them a digital device or not.

T rim Y our A pps

When you open up your phone, does your busy screen overwhelm you? Do you really need that MLB app that you last used two years ago? Start by deleting apps that you no longer use. Then organize your remaining apps into folders. You might also try the same

Train as a Pack for Better Results Become a ‘Dog Whisperer’

A ffection

Your whole family adores your dog — but not the barking. This issue can lead to feelings of frustration, and the more frustrated you get, the more your dog barks. It’s their only way of communicating, and they’re telling you, “My needs are not being met.” As Cesar Millan, the original “dog whisperer,” explains, “A barking dog needs exercise, discipline, and affection, in that order.”

to your child’s chore list and help get out some of the kid’s pent-up energy, too. It may also be beneficial to practice obedience exercises and games that challenge your dog.

Of course, your dog needs love and attention to thrive — a lack of it could contribute to barking behavior. Reinforce silence by giving your dog a treat and an encouraging pat when she demonstrates good behavior, like not barking. “Our pups want to work for our attention,” Cesar Millan reminds us. “Allowing her to do that and to see your happiness is, to your dog, the biggest reward of all.” To make your training program successful, consistency is key. Enlist the help of the whole family to stick to the principles. Together, you can foster a calm, peaceful home where you and your dog happily coexist.

D iscipline

To put a stop to the behavior, you’ll first need to change any of your behavior that’s reinforcing it. Any attention your dog gets when he’s barking — even yelling, “Rover, stop!”— teaches him to keep going, because you’re rewarding him with attention. Wait until your dog has stopped barking to give him any sort of attention, including looking at them. “To be successful with this method, you must wait as long as it takes for him to stop barking,” advises the Humane Society.

E xercise

Part of the barking issue may be due to pent-up energy. According to the humane society, “A tired dog is a good dog and one who is less likely to bark from boredom or frustration.” If you already take your pup on a morning walk, try adding in an evening walk. You could add it

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WAYS TO MENTALLY PREPARE YOUR KIDS FOR THE SCHOOL YEAR

It may not feel like it yet, but summer is coming to a close, and summer break is ending along with it. Soon, the kids will be back to early morning breakfasts before the school bus arrives and late-night study sessions. Thankfully, there are some steps your family can take during these closing weeks of summer to ensure your kids hit the ground running this school year.

Ask the following questions to help them get started: “Do you want to dive right into

homework when you get home? Do you need to accommodate for a sport or extracurricular activity? Do you work best when doing your assignments in one large chunk, or would you prefer taking breaks in between assignments?” Your kids may find that last year’s schedule doesn’t work for them this year. Emphasize that this is okay; part of growing up is learning how and when you work most effectively. Don’t be afraid to help them switch things up as the school year progresses.

S et an E arly B edtime

For many kids, summer schedules are flexible. They may have become accustomed to sleeping in and staying up late without any obligations. Getting back into the rhythm of the school year can take some getting used to. In fact, according to psychologist Cherie Valeithian, it can take upward of two weeks to properly adjust to a new sleep-wake cycle. So why not give your kids a head start and ensure they begin the school year bright-eyed and bushy-tailed?

A sk Y our K ids H ow T hey F eel

O utline a H omework S chedule

Maybe your kids are excited about the school year. Maybe they are anxious, or perhaps they’re just disappointed to see summer vacation come to an end. Starting a dialogue about the aspects of school your kids are looking forward to and those they’re dreading can help you dispel myths and identify problem areas. More than anything else, this can help your kids feel at ease about the coming year.

Resuming a homework regimen can be a difficult transition for some kids. Late summer, when they don’t have assignments to worry about yet, can be a great opportunity to help them prepare a study schedule.

Take a Break!

Summer

GRILLED HALIBUT

Ingredients

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4 boneless, skinless halibut fillets, about 5 ounces each 1/4 cup olive oil, plus extra for drizzling

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2 pounds mixed tomatoes, sliced

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1/2 cup hearts of palm, drained

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Basil leaves, for garnish

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1 lemon

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Kosher salt and black pepper, to taste

Directions

1. Lightly oil grill grates and heat grill to medium. 2. Grate 1 teaspoon lemon zest onto halibut fillets. Drizzle with olive oil and season with salt and pepper. 3. Grill halibut, turning just once, for about 5 minutes on each side. 4. In a mixing bowl, combine tomatoes, hearts of palm, juice from lemon, and oil. Season with salt and pepper. 5. Garnish salad with basil. Spoon salad over grilled halibut. Serve.

SOLUTION ON PAGE 4

Inspired By foodnetwork.com

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INSIDE THIS ISSUE From the Desk of Mark PAGE 1 Talk to Your Teen About Cellphone Use PAGE 1 How to Get Your Dog to Stop Barking PAGE 2 Preparing Your Kids for School PAGE 3 Take a Break PAGE 3 Summer Grilled Halibut PAGE 3 The Benefits of Metabolic Fitness Training PAGE 4

METABOLIC FITNESS TRAINING A Big Workout With a Small Time Commitment

Not everyone can spend hours at the gym each week. If you struggle to fit workouts into your busy schedule, metabolic resistance training (MRT) might be the perfect solution. This high-intensity circuit technique keeps your heart rate elevated while you bust out more reps in a shorter period of time. You may find that you need to reduce the weight a bit in order to perform so many reps with no rest, but that’s fine; the goal of MRT is to move constantly, not set PRs. You’ll burn calories, increase strength, and improve your cardiovascular fitness in one fell swoop — all without having to step on a treadmill!

it may not be ideal for anyone trying to add massive amounts of muscle, because it burns so many calories and uses a high-rep/low- weight protocol.

T he S cience B ehind MRT

High-rep/high-volume workouts stimulate muscle protein synthesis (the process by which muscle is built) more effectively than splits that work single body parts. But perhaps the best part of metabolic resistance training occurs after you leave the gym. Because it takes longer for your body to return to its resting metabolic state after such an intense workout, you continue to burn extra calories in the hours and days after MRT, an effect commonly referred to as the “afterburn.”

exercises you can perform in one spot (or close together), and set up your equipment ahead of time; you don’t want your heart rate to go down while you walk between stations or mess around loading the bar. Do compound movements like dumbbell chest presses, burpees, and goblet squats to work multiple muscle groups at once. Metabolic resistance training is a hard workout and not for the faint of heart. But by pushing yourself outside your comfort zone, you’ll see greater results and have more time to spend on the other things you enjoy!

T he B enefits of M etabolic R esistance T raining

MRT offers the biggest bang for your fitness buck by squeezing as much work as possible into each workout. While this technique is the perfect way to build strength, lean out, and increase cardiovascular health all at once,

H ow to S et U p an MRT C ircuit

The key to metabolic resistance training is to keep your rest periods short, so choose

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