Power PT and Sports Medicine July 2019

SUMMERTIMETRADITIONS JETTING OFF TO HAWAII, CELEBRATING THE FOURTH, AND CREATING MEMORIES

My family is always content as long as we’re together. We may not always get along, but many of our holidays and special occasions center on sharing in the love we have for each other and for Christ. There are a few traditions we hold steadfast to, and none are more exciting than our upcoming Independence Day plans. This month, our family is looking forward to the Huntington Beach Fourth of July Parade. We’ve been attending this event since our boys were little, and we’ve only missed a few years here and there. Boasted as the largest Independence Day parade west of the Mississippi River, the celebration is full of bands, floats, special guests, and military representation. It’s a great event, and there really is no better way to celebrate our country’s independence or to spend time as a family. Now that the boys are getting older and more involved in various activities, it’s difficult to get the family together for this parade. But over the years, this tradition has been cemented as our favorite way to celebrate the Fourth. Our second summertime tradition is easily one of our favorites. Each summer, we try to hit the road or

jet off somewhere new for a family vacation. With the kids out of school, summer is the perfect time to create a few family memories and explore. This August, we’ll be heading back to one of our favorite places to visit: Hawaii. I first visited Hawaii when I was a kid, and as a family, we have been back three or four times. We typically like to visit Maui, and our main prerogative is to explore the entire island. It’s difficult to not feel completely relaxed as you snorkel and swim at the many beaches, hopefully observing some turtles along the way. August can’t come soon enough! Last summer, our annual vacation was a little trip to Northern California’s June Lake. As a whole, the trip was great. We enjoyed the natural beauty of California and made quite a few memories — though none quite as memorable as our attempt at fishing. Anyone who has been to June Lake knows it’s a small, quiet lake most known for its fishing. The Nowlins aren’t fishermen, but when in Rome, right? I have to give big props to my boys; this day was brutal! We did our best the whole day and didn’t catch a single thing. We spent a good chunk of the morning and afternoon with our poles bobbing through the water,

but we couldn’t lure anything to our bait. By midafternoon, the boys had enough, and even I had to admit it was time to quit. Looking back, I can’t help but laugh at our misadventures in fishing, even if it was disappointing at the time. But if the years of going on new adventures with my family has taught me anything, it’s that it doesn’t matter what we do or where we do it. I’m just glad to be creating summertime memories with those I love the most.

(Although, to be honest, it's hard to beat Hawaii.)

–Mark Nowlin

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LIMBERING UP FOR YOUR NEXT ROAD TRIP

Even though road trips offer you a break from the monotony of your office, the stiffness in your muscles and joints that comes from sitting in one position for too long can follow you onto the road if you’re not careful. Whether in front of a laptop or behind the wheel, taking the opportunity to stretch and exercise on your summer road trip is a great way to prevent the soreness from following you back to the office. Here are a few stretches to keep in mind for the next rest stop.

your elbows at 90-degree angles, then lean forward. This will cause your chest muscles to open up. Hold this position for 15 seconds. You can do a similar stretch by bending downward while keeping your hands on your car door in front of you, stretching your entire upper body. While you’re driving, a good way to prevent sore hips is by making sure your knees are slightly elevated above them in your seat. Once you have the opportunity to stop, try doing some hip flexors. Kneel on one knee, slowly push your pelvis forward, squeeze your shoulders back, and open your chest. Hold this position for 15 seconds, then repeat while kneeling on the other knee. FOR THE HIPS

FOR THE NECK

your arms upward, and then lean your upper body forward. You’ll feel a pull in the back of your upper leg. Once you’ve done this for about 15–30 seconds, repeat the process with your left heel. The road may be long, but that doesn’t mean you have to feel it in your muscles. If you stop every couple of hours and take some time to limber up, your body will thank you.

Reach your left arm over the top of your head and touch your right ear. Then, gently pull your head to the left and hold it there for 15 seconds. Repeat this process with your right arm.

FOR THE CHEST

FOR THE LEGS

Stand in front of a door frame with one hand pressed on either side and

To stretch out your hamstrings, place your right heel on a small step. Extend

ZUCCHINI, AVOCADO, AND SWISS CHARD—OHMY! A GUIDE TO EATING SEASONALLY THIS JULY

When you eat something during its harvesting season, you get the most out of your meal. In-season fruits and vegetables are more nutrient-dense than their out-of-season counterparts, and there’s no matching the flavor profile of fresh, in-season produce. Even better, because in-season foods are so bountiful during their peak, you can save a lot of money by shopping with the season. This July, enjoy some tasty foods during their prime with this handy guide.

Don’t forget about the cherries and blueberries, too! Because these fruits are so plentiful this time of the year, it’s easy to find ingredients for your favorite recipes. Host a Latin-inspired foods night with fresh guacamole and salsa, or make a delectable shortcake with a blackberry and strawberry mixture on top. There’s no better time to fire up the grill than July, and not just because of the weather. Zucchini and corn reach their peak during July, and these grilling favorites pair well with steaks, burgers, hot dogs, or fish. Go low-carb by stuffing your zucchini with vegetables and a protein for a charred skillet bowl. Even better, add some corn to your fresh salsa to add an extra zing to your GRILL GAME SO STRONG

tacos. Regardless of how you utilize them, zucchini and corn are sweetest, juiciest, and freshest during July.

GO GREEN

Filling your plate with plenty of greens is never easier than in July. Pick up a bundle of spinach, arugula, lettuce, Swiss chard, or any other leafy green, which are all juiciest and freshest during July. Cucumbers and green beans are bountiful this time of the year, as well. This July, add some fresh flavor to your water with cucumbers or create hearty salads with any of the leafy greens mentioned above. After all, there’s no better way to celebrate the middle of summer than by consuming its most delicious foods.

FRUITFUL HARVEST

Avocado toast lovers rejoice! Your season is here. Avocados are in season during July, joining many other fruity favorites. Gorge yourself on scrumptious blackberries, sweet strawberries, and bountiful tomatoes.

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INSOMNIACS UNITE 3 FREE APPS TO HELP YOU CATCH THOSE Z’S

Everyone with a smartphone has heard time and time again that looking at your phone before bed is a bad idea. According to the National Sleep Foundation, “The use of electronic devices in the bedroom further disrupts the natural pattern of the sleep-wake cycle” primarily because of the blue light emitted

from the screen. While most scientific >Page 1 Page 2 Page 3 Page 4

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