Horizon PT - June 2021

Horizon PT - June 2021

physical therapy and rehabilitation

June 2021

3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com

MUSIC IS A GREAT MOTIVATOR Keep Grindin’

In my line of work, I think a lot about motivation. Getting to know my clients helps me understand the best ways to push them and keep them going on their road to recovery. Though each client is unique,

everything in it. It’s out there, get on your grind and get it … Anything you put ya mind to put ya grind to.” Not a bad message for a tired college student or even for a grown man

like myself whose grind is running a business and being a father, husband, and physical therapist. Personally, I go in spurts with the music I listen to. I’m not someone who always needs something playing in the background or who spends a lot of time getting to

there are some common motivators that work well for many different people. One of them you may not think about much, but I bet you use it regularly: music. Music can have a major impact on our mood and energy, and that’s why choosing the right tunes when you’re working out or doing your PT exercises can really help. Sometimes the only difference between determination and giving up is the mindset created by your favorite

know new artists. I just don’t have the time! But I have realized that I tend to gravitate toward rap and hip- hop when I really need to get into the zone. If I’m feeling mentally fatigued or physically tired, putting on an energizing playlist can really help with that. These days I listen to some popular artists like Drake and DaBaby, but I keep old-school rappers like Yo Gotti

beats, lyrics, or artist. I saw this with a former patient who was a huge Whitney Houston fan. I used to joke that if I put on Whitney, she could easily run a mile, something that was a challenge for her. Everyone has a song or artist that they can connect to whose music takes them to a different place. There are also certain times in our lives or memories that we often associate with certain albums or artists. Growing up, I remember listening to LL Cool J on my uncle’s vinyl record player. There’s something about being around a record player that makes everyone feel like a DJ. That was definitely the case for me! I remember scratching records and feeling pretty cool. My college years were defined by rapper Young Jeezy’s “Thug Motivation” album. That definitely helped keep me going through hard days of studying, and I still listen to that album sometimes. I think it’s one of his best actually. Sometimes I’m just feeling the song’s beat or rhythm, but Young Jeezy has some good lyrics too like, “The world is yours, and

in the lineup too. I’m impressed with artists like him because he’s been around a long time, but he’s still relevant.

I’m thinking more these days about how to use music at the clinic to transform the space and improve my patients’ experiences. I typically have the radio playing, but I’ve looked into changing over to a streaming service, so I can tailor the music to the space more and get feedback from patients on what they like hearing while they’re at their appointment. I’m always open to finding tools that help patients progress, and sometimes that means investing in new equipment, but other times, it’s more about the environment and how patients feel in it.

If you need a little boost of motivation, put on your favorite song or artist and remember to keep grindin’.

-Dr. Jerome Adams

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DIY OR BUY?

Lawn Games for Family Summer Fun

The warm summer sun may be enough to beckon your family outdoors, but lawn games will guarantee hours of fun outside. If you’re handy, there are plenty of great lawn games you can make yourself. If not, buy an off- the-shelf alternative and enjoy the easy setup. Giant Jenga: Easy DIY All you need to build a giant Jenga tower are two-by-fours that are cut to length. If you’re handy with a saw, you can do this at home. If not, ask to have the wood cut at your local lumberyard. Be sure to sand down the edges before stacking the boards to create a classic Jenga tower! For extra fun, pick a few paint colors and paint each board. Visit ABeautifulMess. com/make-this-giant-jenga to see a complete set of instructions. Buy: Skip the project and buy GoSports Giant Wooden Toppling Tower online, which retails for about $70 and stacks over 5 feet high. Classic Horseshoes: Intermediate DIY Tossing horseshoes is a great way to pass an afternoon. To play, you’ll just need to set up two sand pits in your yard. Get a handful of horseshoes, and you’re ready to go! Many DIY plans are available online, including one from HousefulOfHandmade.com/ultimate-diy-horseshoe-pit. Buy : Check out the kid-friendly rubber horseshoe set from Wayfair.com, which requires no installation, can be used indoors or alongside your

outdoor game, and is safe for younger children. Cornhole: Advanced DIY The humble beanbag may be the most versatile backyard game piece. It’s used in the popular game commonly known as cornhole. To build your own cornhole set, you’ll need a couple of sheets of 1/2-inch-thick plywood

along with two-by-fours, some hardware, and a variety of tools including a drill, jigsaw, and sander. Visit DIYPete.com/cornhole-board-plans to get both written and video instructions. Buy: Ready to play ASAP? Cornhole sets are available from many large retailers around summertime, or you can order a customized set featuring your favorite team, family name, or characters from your favorite movies by looking at Etsy.com. Whether you buy or DIY, remember to have fun and always supervise your children while playing outdoors, especially when it comes to yard games!

A Pain-Free Tomorrow OUR PAT I ENTS SAY I T BEST

“My experience was wonderful! The staff has always been friendly, professional, and accommodating. The environment focuses on patient healing and welcomes all with open arms. Thank you all for

“I came to Horizon PT after my right leg was weakened by a fall. Everyone here was friendly and made it enjoyable. They showed they cared and always told me what they were going to do.”

–Patricia E.

–Suelng C.

bearing with me, and thank you all for everything you do.”

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BEAT THE HEAT Stay Safe Outdoors This Summer

Are you the type of person who likes spending time outside in the hot summer sun? Or are you more likely to seek reprieve indoors in the air conditioning? Spending time outdoors has many benefits, but each season presents its challenges to enjoying your time outside, including the sun and heat in the summer. There are plenty of ways to stay cool and still spend time outdoors whether you’re exercising, having a family barbecue, or just enjoying some downtime. START SLOW As seasons change, your body will acclimate to the new conditions. When the first heat wave hits, take things slow. Gradually increase the amount of time your spend outdoors at once, and if you’re exercising outside, gradually increase the duration and intensity of your workout. STAY HYDRATED We all know how important it is to drink water, but it’s still easy to forget to do. Always having a water bottle nearby can help you remember to drink more often and increase your water intake. And if you’re sweating a lot while outside, consider adding some powdered electrolytes to your water or

grabbing a drink like Gatorade to replenish your electrolytes. Foods like bananas, watermelon, and avocado can also help replenish electrolytes.

STAY AWAY MIDDAY Plan your outdoor activities for morning or

evening hours, and avoid spending too much time outside midday, which is the hottest time of day and when you’re most likely to get too much of the sun’s harmful rays. If you are outdoors midday, seek a shady place to stay cool and drink plenty of water. In addition to these tips, be sure to protect your skin while out in the sun! Wearing sunscreen is an option, as is wearing loose-fitting, lightweight clothing which acts as a barrier against the sun’s rays. Enjoy the summer and stay cool.

Have a Laugh

Iced Green Tea, 2 Ways

Inspired by 101Cookbooks.com

Nothing says summer like a glass of iced tea. Enjoy these two twists on a classic summer soother.

Ingredients

Option 2: Ginger Mint •

• •

2 tbsp loose-leaf green tea

4 cups filtered water, divided Option 1: Rose and Coriander • 1 tbsp dried rose petals • 1 tbsp whole coriander seeds

1 handful fresh mint leaves

•

1 inch fresh ginger, cut into coins

Directions

For Rose and Coriander Tea: 1. In a large pitcher, place green tea, rose petals, and coriander seeds. 2. Bring 1/2 cup water to just below boiling. 3. Pour hot water over tea leaves, petals, and seeds. Let steep for 10 seconds, then add the remaining 3 1/2 cups water.

4. Refrigerate 4–8 hours until tea reaches your desired strength. Strain and serve over ice. For Ginger Mint Tea: 1. Follow the instructions above, substituting the mint leaves and ginger coins for the rose petals and coriander seeds.

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THIS ISSUE Inside

Music and Motivation

DIY or Buy: Summer Lawn Games

Testimonials

Stay Safe Outdoors This Summer

Iced Green Tea, 2 Way

Pro Tips for a Motivating Workout Playlist

PRO T I PS TO CREATE A MOT IVAT ING PL AYL I ST ORCHESTRATE YOUR WORKOUT

MAKE IT THEMED Whether you’re obsessed with ‘90s pop, classic rock jams, or David Bowie, you can use a

Whether summer temperatures drive you to work outside or simply make you want to move indoors where the air conditioner is blasting, having an upbeat playlist can help you quickly pass the time and feel good, too. There’s no better way to learn how to put together a motivational playlist than to ask a pro. Peloton’s bikes and treadmills are wildly popular, but now, users are working out through their app because of the high-energy instructors, many of whom have become known for their amazing playlists. Here are two instructors’ tips to put together a killer playlist. MIX IT UP Instructor Leanne Hainsby is known for the eclectic, feel-good songs that keep people pedaling hard in her cycling classes. Hainsby credits her vast musical tastes to her time as a dancer, which expanded her playlist for workout music. Which songs make the cut? Ones that inspire. “I think people will be so surprised by howmuch they will push themselves when they’re moved by the feeling of a song or how the music makes them feel,” she says. It doesn’t matter if it’s ambient electronic music or a lilting Johnny Cash tune, both of which can be found routinely on Hainby’s cycling playlists.

theme to create workout playlists you’ll love. This is a great trick pros like Peloton instructor Christine D’Ercole use. D’Ercole is beloved by many for her themed classes, which range from an indie rock

beginners’ ride to a fan-favorite all ‘90s ride. She also has holiday- themed playlists, like the one for her Women’s History Month ride in March that featured only female artists. You can always hop onto Spotify and check out the Peloton page to see all of their instructors’ recent playlists. Use this for inspiration to create your own list or stream whichever compilation catches your attention for your next workout.

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