PT 360 November 2018

PT 360 November 2018

Getting you back to the life you want to live.

360

N ovember 2018

In Touch

L etting G o ...

What I’m realizing though is it wasn’t a resounding YES. To link over to another philosophic rabbit hole, I am trying to teach my 8-year-old daughter even more about consent. At 8, she already tells me she sometimes makes bad choices with a friend (i.e. crossing the street together without a parent, not paying attention in class) because her friend “really wanted her to.” It leads to a lot of great conversations that I want in her head a 1000 times before her teen years. I tell her if it is not an Shelly Coffman enthusiastic YES, then it’s a NO. I realized in a benign conversation about Amazon, that I need to take more opportunities to say no too, to turn down things, activities, and commitments that don’t enhance my life, and, in this beautiful, barely post-Columbian place, it was wonderful to reflect and engage the space for adventure and learning and quiet, all things I welcome more of. My wish for you is that you take a peaceful few minutes to reflect — what brings a resounding YES for you? How can you make space for that, and let the rest fall to the back of the line?

For my 50th birthday, I traveled to Havana, Cuba. One, I wanted to go somewhere I’ve never been and have always been intrigued by, and two, it was actually relatively affordable to go. We arrived in Havana by boat, and the moment we stepped out to cross the main drag, it was like stepping back in time. Old Havana is full of cobblestone streets, magnificent squares, classic cars, and friendly people. The visit exceeded my expectations by a long shot, and my husband is already trying to plan a trip back. Among the many things that struck me about Cuba (and I wish I had read more before I got there), was a conversation with an immigration official on my third time off the ship, shuttling the tired and hungry kid back and forth. This last time, I was carrying my Yeti knock-off mug full of ice water. He asked me where I got it, and I matter-of-factly said “Amazon,” then immediately thought, “Does he even know what Amazon is?” Something I take so for granted, and pervasive in my life was not accessible to this gentleman. My husband then said, “It’ll get here, you guys will get Amazon some day.” And the next words out of his mouth made me smile. “I don’t want Amazon. What am I going to do with Amazon? I don’t need that in my life.” And I thought about how right he is. Getting in the meat of the day-to-day, it’s easy to get distracted by “shiny objects”— things that we feel that we need, or are really useful wants. Taking the time to step back and take a fresh view and inventory what is truly important and valuable in our lives is a step that is often overlooked. Do I love my knock-off Yeti mug? Sort of.

Let’s face it: Maintaining your fitness this time of year is difficult. Even if you have kept up on your diet and workout habits during the spring and summer months, once the first leaf falls to the ground, even the idea of going to the gym seems strenuous. Why does this happen? All signs point to colder weather and bigger meals. In addition to the temperature drop that occurs during the fall and winter months, the number of daylight hours drops as well. You go from having up to 13 hours of daylight to only 9 by the end of November. This reduction leaves many avid runners with less time to get that jog in after work. In addition to this colder and darker weather, the emphasis on food this time of year also causes people to fall off the fitness wagon. Between scooping a third helping of Thanksgiving dinner and eating candy canes while decorating the Christmas tree, the choice to indulge during holiday meals leads many to toss aside portion control. 3 F itness T rends T hat C an W ithstand the H oliday S eason

–-Shelly Coffman

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G roup T raining

While the holidays wreak havoc on many fitness routines, there are some workout trends that have maintained popularity throughout the year because they work for people of all fitness levels and lifestyles. The following three have withstood the test of the holiday season and may provide the incentive you need to keep your fitness up while putting the turkey legs down. H igh -I ntensity I nterval T raining Since the mid-1990s, scores of studies have demonstrated the effectiveness of interval conditioning for fat loss. High- intensity interval training (HIIT) involves cardiovascular exercise strategies where you alternate between short periods of anaerobic exercise and recovery periods. While there’s far more vigorous exercise in HIIT than traditional cardio, you don’t have to put in as much time to burn the same amount of calories. Simply put, HIIT is short but strenuous. One of the most popular fitness trends that incorporates elements of HIIT is CrossFit.

In group training, an instructor leads a workout in a group of five or more people. These classes are designed to be

motivational and effective for people of various fitness levels. Group training classes could be anything from HIIT

classes and dance cardio classes to old-school step classes at the YMCA. Besides the health benefits associated with group training, these classes tend to be far more inclusive in terms of sex and age — a great feature that will boost this trend’s longevity. W earable T echnology Activity trackers, smart watches, and heart rate monitors are as popular as ever, but wearable tech is going beyond the Fitbits and Apple Watches. For example, Motiv recently released its

titanium ring, a stylish and innovative product that tracks activity via your finger. Additionally, Wearable X just introduced the Nadi X yoga pants, which deliver vibrational feedback to the wearer to encourage good form and alignment. While there is a plethora of products to choose from, it’s safe to say that wearable technology won’t be going out of style any time soon.

M ore I sn ' t A lways M ore U se A ctive R ecovery D ays to B oost Y our esults

Taking a day off from your workout routine might feel like slacking, but scheduling recovery days into your regimen will actually make the time you spend in the gym more effective.

Reducing your workout intensity also allows you to focus on proper form, whether that’s for lifting, running, CrossFit, or other athletic pursuits. Perfecting your form will help you avoid injury, target the correct muscle groups, and work more efficiently. S o … what should I do all day ? You won’t be going full-bore at the gym, but that doesn’t mean you shouldn’t keep your body moving. If you’re a CrossFitter, take a yoga class to maintain flexibility. Weightlifters can swap out the heavy weights for bodyweight moves and light cardio. If you’re a runner, reduce your distance and speed by jogging a shorter route at a lower target heart rate. Whatever your typical activity, shoot for about 50 percent effort or less on these days. Active recovery days are also the perfect opportunity to prep food! Spend the afternoon cooking chicken breasts, boiling rice, soaking oats, and chopping veggies, then divide them into enough single- serving containers to last the rest of the week. Most importantly, take advantage of this time to catch up with the important people in your life and the hobbies you love. You can even kill two birds with one stone by playing basketball with friends or going for a walk with the kids. When done properly, active recovery days can recharge your body, your mind, and your life.

Active recovery days aren’t really days off; you just do less physical work and focus more on the other tasks necessary for reaching your goals.

With the holiday craziness kicking into full swing, now is the perfect opportunity to make sure you’re scheduling those active recovery days. You’ll have more time to focus on everything else you love and give your body what it needs to work off those extra Thanksgiving treats! W hy should I bother with active recovery ? Heavy exercise “damages” your muscles, and they use this downtime to repair that damage, which causes the cells to enlarge and ultimately results in muscle growth and increased strength. This hypertrophy process can’t happen — at least, not very successfully — unless your muscles have a chance to rest and recover.

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B alance in the B elly W hy G ood G ut B acteria D ie and W hat Y ou C an D o A bout I t

Probiotics play a critical role in your digestive system. These good gut bacteria help your body digest food more efficiently and protect your overall health. However, these microorganisms are susceptible to many negative influences that can cause them to die. More often than not, probiotics die off due to a disruption in the balance of your digestive tract. One of the harmful things to your gut bacteria is antibiotics, which is self-explanatory when you think about it. Antibiotics attack all forms of bacteria in your body, good or bad. In some cases, people who take too many antibiotics or take them for longer than prescribed experience significant damage to their intestinal flora, leading to digestive issues. Another big threat to probiotics is medication in general. When you start or stop a medication, probiotics in your system can be adversely affected. Taking new supplements or changing your dosage can have the same effect. A major change to your diet can also harm your gut flora. If you introduce new foods or alter your diet significantly, it can shock your system with the sudden change, resulting in a die-off. In this case, even an insignificant die-off can cause you to feel under the weather. For most people, simple and small changes to medications or diets will not have much effect on existing gut flora. After all, the average person has roughly 3 pounds of gut bacteria in their system

at any given time — that’s

about 100 trillion microorganisms working for your body!

But when they do die off, all they need is time to repopulate and restore balance to your digestive

system. You can help speed up this process by consuming probiotics like yogurt, kimchi, sauerkraut, kefir, and kombucha.

S picy , C reamy S weet P otatoes Sweet potatoes are a Thanksgiving staple, but they’re often the blandest thing on the table. Luckily that’s not the case with this recipe, which features Thai spices and coconut milk.

Ingredients

T ake A B reak !

• 5 pounds sweet potatoes • 1 cup canned coconut milk • 1 tablespoon Thai red curry paste 1. Heat oven to 375 F. On a large sheet pan, bake potatoes until very soft, approximately 75 minutes. 2. Let potatoes cool until they are safe to handle, then peel and mash. 3. In a small saucepan

• 1/2 cup dark brown sugar • 4 tablespoons unsalted butter • 1 tablespoon kosher salt

Instructions

sugar, and half the butter to potatoes.

4. 30 minutes before

serving, heat oven to 425 F. Spread potatoes in a baking dish, cover with foil, and bake for 20 minutes. 5. Uncover potatoes and dot with remaining butter and sugar. Broil until brown, crusty, and delicious. Serve hot.

over low heat, combine coconut milk and curry paste. Once mixed, add the mixture, salt, half the

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Letting Go ... How to Maintain Your Fitness This Time of Year Page 1 Are You Scheduling Active Recovery Days? Page 2 I nside T his I ssue

Achieve Balance in Your Belly Spicy, Creamy Sweet Potatoes Page 3 3 Tips for Pain-Free Cooking Page 4

P ain -F ree C ooking A void I njury T his T hanksgiving

Whenever an activity involves heavy lifting or repetitive motion, it’s important to take steps to prevent injury. While back pain, carpal tunnel, and sore shoulders are normally associated with work-related injuries, it’s important to note that these issues can also result from working in the kitchen if you’re not careful. With the big feast coming up at the end of the month, here’s a guide to pain-free cooking! M ix I t U p

U se Y our T ools If you are older or suffer from arthritis, this is an especially important point. Ergonomic kitchen utensils are available to make many cooking tasks, from slicing to stirring, easier to handle. Using oven mitts rather than pot holders also lets you grip hot items with greater confidence and reduces the likelihood of an accident. L ifting the T urkey All right, here’s the big one: One of the easiest ways to hurt your back is to lift a heavy object while simultaneously twisting

Even if you’re “just” chopping carrots or peeling potatoes, you may be exposing yourself to a repetitive strain injury. Standing for long periods with your shoulders hunched forward is also bad for your back. While it’s always important to keep an eye on your posture, the best way to avoid pain and stiffness is to do a mix of activities in short bursts. If you’re cooking with family, consider swapping jobs every six or seven minutes to give your body a break from the same motions and positions.

your torso — the exact thing one might do when trying to take a turkey out of the oven in a single fluid motion. Do not put yourself and the feast at risk. Lift with your legs, straighten all the way up, and then turn to where you want to carve it. No one wants to throw their back out before Black Friday. We hope you have a safe and happy start to the holiday season. If any aches or pains develop as the weather gets colder, feel free to swing by and let our physical therapy experts get you moving again!

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