NextLevelSports: Eat Healthy & Get Moving

The Newsletter About Your Health And Caring For Your Body NEWSLETTER EAT HEALTHY AND GET MOVING THIS HOLIDAY SEASON!

Do you have a hard time keeping holiday weight off? If so, you are in the same boat as many others. The holidays can be a difficult time to stay in shape – with family gatherings, enormous meals, sweet treats for dessert, and eating until you’re stuffed, it’s no secret that most people put on a few extra pounds. It also doesn’t help that the weather during the holiday season is frigid – finding the motivation to get up and go for a run or even make your way down to the gym when it is snowy, icy, and freezing can seem almost impossible. (continued inside)

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The Newsletter About Your Health And Caring For Your Body NEWSLETTER EAT HEALTHY AND GET MOVING THIS HOLIDAY SEASON!

SERVICES & THERAPIES :

• Concussion Prevention Programming • Return To Sport Screening • Cupping Therapy

• Corrective and Functional Programming • Manual Therapy • Running Technique Analysis and Corrections

(continued from outside) Fortunately,atNextLevelPhysio,wecanhelp.Oursix-weekfitnesschallengeprogram can help you achieve the improved nutrition and weight loss you seek – before the holidays even hit! Are you trying to stay healthier this holiday season? Have your resolutions to maintain a nutritious diet and lose weight after the holidays failed you in the past? Are you simply looking for a little extra motivation this year? Then this program is for you! Contact our office today to or email NLfitness123@gmail. com to learn more about how you can get started. Hold yourself accountable with Next Level Physio. Eating right and exercising are all about accountability. At Next Level Physio, we can help you stay accountable for reaching your goals. Our fitness challenge program is led by a coach who will encourage you to push your boundaries and work toward a happier, healthier you. Workingout3-5daysaweekduring theholidayseasoncanhelpweightgainbecome less of an issue while you enjoy time with your family and friends. In addition, our experienced coaches can be a great resource for you in providing tips for eating healthy and maintaining a nutritious diet – because we understand how tempting those Christmas cookies can be!

Ifyouareuncertainaboutourprogram,hereareacouplestatistics tokeep inmind: 1. The average holiday dinner contains 3,670 calories – triple the amount that a healthy dinner consists of. 2. An average American will experience a 0.2-0.4% weight gain over the holidays. 3. 80% of people who make a New Year’s resolution to eat healthy or stay in shape will give up on their goal by the middle of February. Our fitness challenge program can help combat these statistics. By participating in our program, you’ll receive: • Fitness accountability • Nutrition accountability • Community of like-minded people who want you to get to the next level of health and fitness • Medical supervision by Doctors of Physical Therapy and exercise physiologists • Resting metabolic rate testing • MyZone heart rate monitoring for exercise safety At Next Level Physio, we want this holiday season to be fun and exciting for you, as well as healthy! Our program will not only help you achieve optimum health, it will also help boost your energy so you can enjoy the holidays without feeling sluggish and weak. Call us today to learn more how we can help you!

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5 Health Tips For The New Year

1. Shop Well For Yourself. It is more important than ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise. Your schedule will be very hectic this year, like every year. Schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No. You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it. 4. Skip the Baking. Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars—this year, let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate. Keep your water bottle with you at all times. You should be drinking eight, 8-ounce glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.

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Exercises of the Month Try these movements if you are experiencing aches & pains

PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground.

PLANK FOREARMS AND KNEES Position yourself on forearms and knees. Make your body flat as a plank from head to feet. Keep trunk engaged, do not let lower back arch.

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Relieves Aches & Pains

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“The whole team at Next Level are awesome, and I would highly recommend their services to anyone looking for sports injury rehab, or general physiotherapy treatment. The environment is great, with plenty of room for both treatment tables as well as warm-up/cool-down areas, and strength/exercise equipment. Their routines are legendary and hard, but you know you need to do them to get better and strengthen to prevent future injuries. If Google offered 6 stars, I’d have chosen this!" - James D. "Their routines are legendary!"

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Therapy at Next Level Physio

Our philosophy comes down to three words: MOVE. EXCEL. INSPIRE.

Through individualized therapy and conditioning, we work with our patients and clients to help them MOVE correctly, painlessly, and skillfully. Our strengthening, conditioning, and performance coaching help them EXCEL to the next level of their sport and other pursuits. Finally, as our patients and clients reach their aspirations, we encourage them to INSPIRE others along the way to set new goals and reach for higher heights. When an athlete is injured or if he or she is suffering from a chronic issue, physical therapy is necessary for rehabilitation. But every athlete is different and physical therapy is not a one-size-fits-all solution. At Next Level, we work individually with all of our athletes to build a physical profile, identify underlying issues, and create a specialized plan to put each patient on the path to healing. Beyond our hands-on approach to healing, what really sets us apart as a physical therapy clinic is that we don’t believe the partnership should end when the pain does. We partner with athletes to develop healthy lifestyles and design exercise regimens in order to prevent reinjury. This level of physical therapy is unparalleled in the industry and underscores our commitment to full body care.