Power PT & Sports Medicine May 2019

THANK YOU, MOMS

HONORING THE MOST IMPORTANT WOMEN IN MY LIFE

I’ll never forget finding out I was going to be a dad. I remember feeling woefully unprepared. I knew my life was going to change, but how much or in what way remained a mystery. Even when my eldest son, Micah, was born, there was still that feeling of, “What have I gotten myself into?” Partnering with her as a parent has been incredible; I could not do it without her. She is so capable and competent, and I’m so thankful to have her by my side each day. Prior to having children, Angela and I discussed what our ideal home would be like for kids, and we decided that she would focus on running our home as a stay-at-home mom. It was a big sacrifice for her to make, too, as she was on the fast track to success in her company. But Angela has taken that drive and determination and funneled it into our family, kids, and home. Now, she’s the CEO of our household. When you consider the daily organization that has to happen with the driving, errands, and planning, it’s amazing that Angela can handle that go, go, go type of environment. She And then there was my wife, Angela.

has tackled the job and owned her role, while personally, I feel like my head would explode if I were her. When I look back on the moms in my life, I’m grateful for their guidance and support, but there’s a common theme among each one of them: dedication. For example, my maternal grandmother was a very sweet, loving woman who would always tell us that she loved us and baked the most wonderful treats. But I always admired her for her diligence in prayer. She would pray for her grandchildren, family, and anyone else in her life who she knew might need it. For grandma, life was all about her family and prayer. My mom also stayed at home for most of my childhood until I was in junior high school, when she returned to work. Around this time, my parents split up, but my siblings and I never felt anything but unconditional love and dedication from them. My mom worked hard to make sure we had opportunities to do various activities, and I’ll always be grateful for that.

As you take time to celebrate the moms in your life this Mother’s Day, remember to find relief from the aches and pains that come with parenthood. For example, during pregnancy and in early motherhood, most new moms experience back pain. This is often because of the pressure the body endures in pregnancy and birth as well as the added time spent bending over to pick up the baby and the toys. Remember to keep good posture and bend over at your waist to limit this pain, and if your aches accelerate into pain, a physical therapist can help you find relief. Icing your back, using a heating pad, and stretching can help, too. This spring, I hope you’ll take the time to celebrate the moms in your life, and I hope you and your family had a wonderful Easter.

–Mark Nowlin

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CLUBS: NOT JUST FOR HIGH SCHOOL THE BEST WAY TO STAY ACTIVE IN RETIREMENT

While it’s great not having your nose to the grindstone nine-to-five, leaving work also means leaving behind a lot of daily activities and social interaction. Eventually, having nothing but free time goes from relaxing to isolating, and that can be dangerous to your physical and mental health. When planning for retirement, it’s important to plan ways to stay active and engaged. Joining a new organization or club can be a huge benefit. Here are a few suggestions to help you stay active in retirement. ENJOY YOUR HOBBIES Did you spend years dreaming about hitting the golf course every day? While it can be nice to spend some time alone on the green, consider joining a golfers club if you want to mix things up. Enjoy scrapbooking? Check for get-togethers at the craft shop. If you’ve always wanted to try pottery, look for a class at the rec center. It’s easy to find groups dedicated to just about any activity. GET INVOLVED Think of the causes you’re passionate about and get involved! Animal shelters and soup kitchens

are always looking for volunteer help. Book lovers of all ages can join their local Friends of Libraries chapter. To make a difference through politics, help with fundraisers or join an active campaign. If you want to stay closer to home, check out your local homeowners association. There are plenty of ways to engage with like-minded people while making a difference. TRY SOMETHING NEW Don’t know where to start when looking for a group to join? Start online! Try searching “groups for retirees” and see what comes up. You might discover a travel group and start planning your trip to Asia. Or maybe you’ll have more fun mentoring young people in your professional field. Don’t be afraid to spend your retirement doing something new! There’s nothing wrong with enjoying your alone time, but don’t let your alone time turn into a lonely retirement. Joining a group can help you broaden your social circle, stay active, and maybe even learn something new about yourself.

BARRE-ING IT ALL BURN FAT WITH THIS BALLET WORKOUT

If you’ve ever dreamed of becoming a ballerina, barre might be the perfect workout for you. With classes and studios popping up across the country, barre is trending. You don’t need the grace of a dancer to get the most out of this ballet-inspired workout. WHAT IS IT? Derived from ballet, barre focuses on flexibility, strength, and toning. Students learn common ballet poses and do low-impact movements that burn fat and strengthen the smaller muscles that are often missed in strength training and cardio routines. Routines can range from using weights to relying solely on the body, while adaptations in barre can be more complex. For example, barre high-intensity interval training (HIIT)

combines the muscle-sculpting capabilities of barre with the calorie- torching efforts of HIIT.

WHAT’S THE DOWNSIDE? Despite barre’s ability to tone and shape with precision, there are some limits. Those looking to lose weight will not find the results they crave from barre. Likewise, if you are living with diabetes or other chronic conditions where cardiovascular workouts are ideal, barre isn’t the best choice. However, like most fitness routines, barre is a great workout to weave into your regimen. For example, rather than relying on it for weight loss, use it to boost your stability and strength for other workouts. The beauty of a barre workout is that it’s flexible. Find a routine and style that is best for you and be prepared for how amazing your muscles will feel. (Once the burn fades away, of course.)

WHO SHOULD DO IT?

Anyone can incorporate a barre routine into their fitness regimen. However, there are some demographics that can benefit most from a barre-style workout. Because barre involves low- impact moves, it’s great for women who are pregnant, people with arthritis, and those just dipping their toes into the world of fitness. The injury risk with barre is low, and those who struggle with balance will see an improvement. Additionally, most moves within a barre routine involve progressions, so if a position becomes too strenuous, students can scale back to a lower progression.

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THE WORLD’S BEST EXERCISE

Not all exercises are created equal. In fact, there is one form of exercise that is better than many others: walking. Harvard Medical School took a look at various exercises and concluded that walking is up there with swimming and tai chi in terms of health benefits. Regular walking can help maintain good cholesterol and blood pressure levels and keep your bones strong and healthy. One study showed that 40 minutes of walking every day helped people reduce blood pressure from hypertension to prehypertension, and then eventually to normal over several months. Walking can even keep many different kinds of diseases at bay, such as diabetes and heart disease. In addition to these physical benefits, walking daily can improve your mood and overall mental health.

people to find the time. Most experts agree that you need 30–60 minutes of physical activity per day, but the good news is that you can split those minutes up throughout your day. For example, you can take a brisk 20-minute walk in the morning before work, followed by another one at lunch and one more after dinner. Those 60 minutes also don’t have to be strenuous; they just need to happen. However, the more time you put into walking, the more you will get out of it. If you slowly increase your distance

and speed, you’ll end up burning more calories and strengthening your legs over time. The great thing about walking is that it’s not particularly taxing on the knees, and you can move at your own pace. It doesn’t get any better than that! To get the most out of walking, schedule your walks for after mealtimes, especially the ones that come later in the day, like lunch and dinner. It’s a great way to aid digestion and burn calories — which can’t hurt your waistline!

As simple and straightforward as walking is, it can be difficult for many

CHIPOTLE BLACK BEAN BURGERS

TAKE A BREAK!

Inspired by ArisMenu.com

INGREDIENTS

DIRECTIONS

• 2 cans black beans, drained and rinsed • 1/2 medium onion, roughly chopped • 3 cloves garlic • 2 tablespoons chipotle peppers in adobo sauce • 2 teaspoons cumin • 1 pinch salt • 1 tablespoon cornstarch • 1 handful fresh cilantro • 1 teaspoon Sriracha • 1/2 cup gluten-free rolled oats • 1–2 tablespoons olive oil

1. Place half the black beans, onion, and garlic in your food processor. Blend for 20–30 seconds until combined. Add chipotle, cumin, salt, cornstarch, cilantro, and Sriracha. Blend for another 10–20 seconds. 2. Transfer to a large mixing bowl. Stir in oats and remaining black beans. 3. Heat olive oil in a large skillet over medium heat. Form mixture into patties and carefully transfer to skillet. Cook for about 5–7 minutes until bottom is browned and set. Very carefully flip and cook for an additional 4–6 minutes until opposite side is browned and set as well. 4. Serve immediately, or store refrigerated in an airtight container for up to 1 week.

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INSIDE THIS ISSUE

1. CELEBRATING MOMS

2.

WHICH CLUB IS RIGHT FOR YOU?

BEGINNING A BARRE ROUTINE

3.

WHAT IS THE WORLD’S BEST EXERCISE?

CHIPOTLE BLACK BEAN BURGERS

4.

A HEALTHY SNACK

SNACKING: WHAT IS IT GOOD FOR?

There are many different opinions on the healthiness of snacking. Some people think of snacks as processed foods with high calories, but snacks don’t have to be junk food. Depending on what snacks you’re eating, and how often, these little in-between- meal bites can be highly beneficial or detrimental to your overall health. People snack when they’re hungry, but they also do it when they’re stressed, bored, or have a habit. When people snack on unhealthy junk food when they’re bored, the result is weight gain. An excellent way to avoid unhealthy snacks is to surround yourself with healthy alternatives. Fill your fridge and pantry with whole grains, fruits and vegetables, and nuts and legumes. With those in your kitchen, you’ll have HEALTHY VS. UNHEALTHY SNACKS

plenty of healthy options to choose from when you’re hungry.

are crunched for time, have particular health conditions, are athletic, or are trying to lose or maintain weight all benefit from healthy snacking throughout the day. People who have high cholesterol or diabetes can better maintain their cholesterol and blood glucose levels if they eat frequently during the day. For athletes, snacking helps distribute the consumption of nutrients their body needs throughout the day instead of all at once. This way, their energy levels stay the same instead of fluctuating with their meal times. If you find yourself in need of a quick bite, think clementines and almonds instead of chips and Pop-Tarts. You’ll still satisfy your hunger without jeopardizing your health or increasing your waistline.

WHO BENEFITS FROM SNACKING?

Depending on your weight, fitness level, and medical conditions, snacking throughout the day can be more effective than eating three large meals a day. Individuals who

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