M3 PT - December 2020 / January 2021

M3 PT - December 2020 / January 2021

WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025

WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / DEC 2020/JAN 2021

M3 AND ME

A REFLECTION ON OUR 2020 ACCOMPLISHMENTS A BEHIND-THE-SCENES PANDEMIC STORY AT M3 PT

Hello, friends. As we finally reach the end of 2020, I think it’s fair to say that it’s taken many sleepless nights to get here! Every business has its own survival story through these times, and this month, I’d like to share ours. As the owner of M3 PT, I’m incredibly proud of our team’s perseverance and strength. I felt compelled to share how, in these past eight months, we went from nearly shutting down to — as of this writing — expanding our practice by hiring new therapists.

As soon as people became certain that COVID-19 was a dangerous and lethal disease, it’s understandable that even patients in pain would fear the risk of walking into any area with people nearby, including a clinic.

only one therapist inside the building. Plus, we also had to adopt many, many new safety and cleaning procedures to ensure safety. Between reading every new press release thrown at us by the Centers for Disease Control and Prevention (CDC) and American Physical Therapy Association (APTA), keeping our regulations up to date, and actually ensuring we had the personal protective equipment (PPE) and cleaning supplies to enforce these guidelines, I feel very lucky we have such caring and dedicated staff. Without their tremendous flexibility in taking on these measures, it was possible we wouldn’t make it through the pandemic. It was a very stressful time — as the owner, there was a lot riding on me to ensure nobody got sick. That was my constant, main concern during my sleepless nights. But then, as the months rolled by, we pulled it off. Nobody got sick. We all received assistance from the federal government through small-business loans and the Paycheck Protection Program. Amazingly, everything fell into place. As COVID-19 case numbers dropped, more people started to feel comfortable coming in, or were in too much pain not to. We managed to communicate with patients enough to earn their trust in our safety procedures, even though we were working completely outside the box.

As a consequence, our staff had to make significant sacrifices to keep our doors open.

For one, coming into work while we knew so little about the virus — especially as new information sometimes contradicted itself — was confusing and worrying in the early stages. However, we felt like it was important to continue to keep our doors open for patients who couldn’t afford giving up their physical therapy while recovering, especially patients with demanding injuries and recent surgeries. Staff avoided going to any gatherings and restaurants, even as regulations eased up, just to keep fellow staff members and patients safe. It wasn’t a perfect way to give everyone peace of mind. Some staff live with high-risk people and were extremely cautious about when they would return to work. Because, while we’d hope that both patients and staff were modifying their lifestyles to suit the pandemic, people still had to have a lot of trust to feel safe to come to work. We made another sacrifice: For a time, staff had to work under severely cut hours. That put a lot of stress on everyone. Thankfully, we never laid anyone off. Some days, there was

“We’d never done anything like the procedures we do today, such as telehealth visits and online exercise workshops.”

At first, I had an optimistic perspective of how the pandemic might unfold. If you recall, in January and February, not many people knew whether the COVID-19 pandemic would become a huge phenomenon here. Then, suddenly in mid-March, our whole nation froze in place. Everything had to be shut down, and, although M3 PT is considered an essential business, our ability to operate couldn’t prevent a nearly 70% drop in business.

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HOLIDAY HACKS FOR THE BUSY PROFESSIONAL 4 TIPS FOR A LESS EXHAUSTING HOLIDAY SEASON

The holidays are an incredibly busy time of year. Between work and home, it can feel like there isn’t enough daylight to get everything done. We have projects to complete, emails to answer, dinners to plan, gifts to buy — and family is coming in from out of town. Is it possible to take care of everything and not be completely exhausted

Another is on side-dish duty. Others get dessert. Don't forget to assign a clean-up crew. Save yourself for the tasks you REALLY want to do. Take frequent breaks. When you have a lot going on, frequent 5–10 minute minibreaks can go a long way in easing the mental pressure. Don’t hesitate to take brain breaks throughout the day. Go for a quick walk around the building or neighborhood. Read a chapter of your book. Play a quick game on your phone. Say no to the kitchen. When your time is precious, why spend a lot of time in the kitchen? While some find cooking a joy, others find it burdensome. If you’re in the latter group, it’s okay to go the boxed or prepared meal route when time is short. Boxed meals can still be prepared with love, and you can get high-quality frozen dishes or freshly prepared meals from your favorite grocery store. The time and energy you save is worth the investment. In 2020, we have more options than ever to make life easier. So, enjoy the holidays a little more by doing the things you love and using these tips to make the most of your time and energy this season.

by the end of it? While we can’t answer that definitively, we can share a few “holiday hacks” to help you get more out of your time.

Put work aside. Give yourself blocks of time to focus on one thing at a time. You may be tempted to multitask, but for your mental health, don’t do it. Focusing on one thing at a time produces better results (this applies equally to cooking as it does to client work) and you’ll feel better through the process. Delegate — at home! You delegate assignments at work, so why not do the same at home? Start with your immediate family and work your way out. Give everyone a task: Someone does the grocery shopping. Someone is in charge of a main course dish.

CHOOSE YOUR 2021 RESOLUTIONS AFTER READING THESE 5 FRESH NEW WELLNESS BOOKS

'TRAIN HAPPY: AN INTUITIVE EXERCISE PLAN FOR EVERY BODY' BY TALLY RYE Jumping on an exercise routine can be a person’s toughest hurdle to their ideal healthy lifestyle. However, it can be one of the most important. Broadcaster and personal trainer Tally Rye wants to change how you think about exercise by removing restricted eating programs and high-intensity training programs that aren’t sustainable long term. Pick up this book with an exercise mat and a timer, and you’ll have everything you need to meet your exercise goals. 'THE LONGEVITY PARADOX: HOW TO DIE YOUNG AT A RIPE OLD AGE' BY STEVEN R GUNDRY, M.D. When’s the last time you’ve thought about your gut health? Let’s start now because, according to recent research and across

Sometimes, the best way to choose our 2021 resolutions (or choose new goals at all) is by educating ourselves on the lifestyles we dream about and even the science behind the choices we make. Here are a few of 2020’s newest, best offerings to expand your inner font of knowledge! 'HOW TO NOT DIET: THE GROUNDBREAKING SCIENCE OF HEALTHY, PERMANENT WEIGHT LOSS' BY DR. MICHAEL GREGER Alright, maybe your resolution is to stop dieting. We don’t blame you! But you might still want to eat healthy and lose or gain weight — so, how do people do that without a diet? Dr. Greger provides a well-thought- out case for abandoning your diet and, instead, understanding the latest nutrition research and the science behind food and weight loss. You’ll never feel obligated to follow diet fads again.

Dr. Gundry’s career of observations, your gut health has a huge influence on your overall health and the way you’ll age. Your experience of old age often is a result of how you lived your life over the past decades. In “The Longevity Paradox,” Dr. Gundry offers insights on taking care of your body for the long run so you won’t suffer many of the ailments associated with an aging body (such as arthritis or Alzheimer’s). Pick these up and you’ll find that charting your goals for 2021 and beyond, using this expert advice, will feel easier than ever.

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With COVID-19 cases dropping (as of this writing) and hopefully continuing that trend into December, it’s quite possible that you’ll feel a lot better about traveling to see family and friends this holiday season! Here are a few tips to make your trip easier. Start by planning ahead. There are plenty of ways you can plan ahead for a pain-free trip. Believe it or not, traveling is the worst time to eat junk food. You’re more prone to feeling bloated, so it’s important to plan ahead with plenty of water and healthy, nutritious snacks. Also, make sure you get enough sleep and still put aside time to relax and exercise during your trip — otherwise, it’ll be difficult to return to your routine upon your return or your recovery process may stall. Also, keep your trip simple wherever possible. Even if it costs a little more, paying fees to make your trip easier is much better than sustaining an injury or severe aches for the rest of the trip. For example, check your bag in before flights — you may not want to risk carrying it over your shoulder to put it above the plane seating, even if it’s tempting, cheaper, and only takes a minute to do. Pay a little extra for “easy,” and you just might be buying your health. HOW TO ENJOY YOUR TRIP WITHOUT THE PAIN TRAVEL TIPS FROM M3 PT

Finally, stretch — then stretch some more. Whether you’re driving or flying, it’s crucial to keep moving and make sure your muscles aren’t tense or in one position for too long. By moving and stretching, it’ll help keep your body relaxed and prevent aches from worsening. Even if you don’t have too much space, try to move your legs and arms in small circular motions and push them out as far as you can upward and forward without bothering your fellow passengers.

We wish you safe, pain-free travels out there! Bon voyage!

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SIMPLE VEGAN CAESAR DRESSING

We’d never done anything like the procedures we do today, such as telehealth visits and online exercise workshops. Our therapists and staff put those online as resources for patients who couldn’t come into the clinic, even though doing that wasn’t in their job description and even if they were terrified of public speaking. We had to learn quickly how to treat patients with PPE-like gowns, masks, gloves, face shields and become relentless about taking temperatures and asking about past exposure. COVID-19 put us in a whole new world. Now, imagine this: After several months of uncertainty and barely hanging on by a thread, today, M3 PT has a waitlist of patients and we’re hiring for new therapists. I can’t begin to express my relief. The staff deserves so much credit for the amount of work and strong belief they put into M3 PT because we all needed to have a little faith to get here. We’ve been providing services for the community for over 40 years, and I’m proud to say we’ll continue to do so indefinitely. Despite everything 2020 has thrown at us, I can’t think of a better way to end the year than on this tremendous high note.

Nothing pulls together a salad quite like a delicious Caesar dressing. This easy vegan recipe takes just five minutes to make and keeps for 5–7 days in the fridge.

INGREDIENTS

• 1/4 cup hummus • 5 cloves garlic, minced • 1 tsp spicy mustard • 1 tbsp lemon juice • 1/2 tsp lemon zest

• 2 tsp capers, minced • 3 tsp caper brining juice • 1 tbsp olive oil • Salt and pepper, to taste • Hot water, as needed

DIRECTIONS

1. In a small bowl, add all ingredients and whisk to combine. 2. If needed, add a bit of hot water to thin the dressing until it will pour. 3. Serve with salad or refrigerate for later!

Merry Christmas and happy holidays to you all.

–Dr. Raul Lona

Inspired by MinimalistBaker.com

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10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815

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INSIDE THIS ISSUE

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A Reflection on Our 2020 Accomplishments

Want to Make Your Holidays a Little Easier?

Choose Your 2021 Resolutions After Reading These Fresh New Wellness Books

3

How to Enjoy Your Trip Without the Pain

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Simple Vegan Caesar Dressing

4

Winter Road Trip Essentials You Didn’t Know You Needed

FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!

A DRIVER’S GUIDE TO SAFE HOLIDAY TRAVELS WINTER ROAD TRIP ESSENTIALS YOU DIDN’T KNOW YOU NEEDED

On Sept. 24, 2019, more than 2.5 million people passed through TSA checkpoints at airports across America. On the same date this year, those terminals saw just 826,316 travelers — a nearly 70% drop. Since the COVID-19 pandemic hit, Americans have been thinking twice about air travel, and this holiday, millions of would-be flyers will set out on road trips instead.

Road tripping is a great way to avoid contact with a lot of people, but it can also be dangerous, especially in winter weather. Fortunately, you can take several steps to keep your family safe. Getting your car checked before you go, for example, can save you a lot of hassle on the road, as can investing in a set of snow tires. It’s also smart to take precautions such as letting a friend or family member know your route, predicted arrival time, and where you plan to stop for gas along the way. Apart from that, one of the best things you can do is pack an emergency kit. AAA sells premade kits through outlets like Amazon, and you can find a basic kit with things like jumper cables, ponchos, rope, batteries, pliers, zip ties, and a first-aid kit at pretty much any Walmart or sporting goods store. You could even save a life by adding

a few more essentials to your kit, like a blanket, snacks, and an extra cellphone charger. At this point, you’re almost a safety black belt. But to take your kit to the next level for winter driving, there are three more little-known items you should stash in your trunk: a shovel, a bag of sand or cat litter, and an extra bottle of windshield wiper fluid. If you get stuck in a snowbank, the shovel will help you dig your way out without risking frostbitten fingers. The sand or cat litter will boost your traction if you sprinkle it around your wheels in an icy spot, and the extra wiper fluid will make all the difference if you run out during a snowstorm.

Once you’re prepared, crank up the Christmas carols and get driving!

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