TheFitInstitute_Staying Physically Fit During the Holidays

N E W S L E T T E R

STAYING PHYSICALLY FIT DURING THE HOLIDAYS ALSO INSIDE Have You Met Your Insurance Deductible? • Partnership with A&A Ballet Chicago • We Are Thankful for You! • What Patients Are Saying

N E W S L E T T E R

1. Be creative and get rid of ‘all or nothing’ mindsets The holidays are hectic, but do your best to avoid the ‘all or nothing’ mentality when it comes to healthful eating and physical activity. Inreality,there ismorethan justonewayto livehealthfully and be active. During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new group fitness classes to building physical activity into holiday traditions. Think outside the box when it comes to ways to have quality time with family and friends while also prioritizing your health. 2. Plan – and remember there is always time and opportunity for a workout Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember that some exercise is better than none. From now until New Year’s Day, your schedule will likely be filled with family obligations, traveling and festive outings with all sorts of tempting treats. Rather than skipping the gym altogether, make time for a quick workout. 3. Don’t Skip Meals Saving your appetite for a big holiday party or feast? Don’t. Skipping meals during the day may result in overeating. It is especially important to have breakfast, as research shows that STAYING PHYSICALLY FIT DURING THE HOLIDAYS

those who eat this important morning meal tend to consume fewer calories throughout the day. Include lots of fiber by eating fruits, vegetables and whole grains. Fiber-rich foods are high in volume and will satisfy hunger, but are lower in calories. 4. Eat Small Portions Holiday meals tend to be large, buffet-style and include second and third helpings. While one might not eat an entire cake, a common mistake is eating large portions of foods that are perceived as healthy. It’s important to include nutrient-rich foods in your diet, but also remember that these foods have calories as well and should be eaten inmoderation. Using this approach at the holiday dinner table will allow you to maintain a healthful eating plan — one that can also include dessert. 5. Keep Moving Finally, after dinner, get some physical activity. This is a great time to go for a walk and catch up with family members, or play catch or a game of basketball with the kids. Need help staying physically fit and motivated through the holidays? Call us at (773) 799-2795 to schedule your complimentary consultation today!

thefitinstitutechicago.com

W E C A N H E L P Y O U S TAY F I T T H I S S E A S O N C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

HAVE YOU MET YOUR INSURANCE DEDUCTIBLE?

An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Want to get back to a more healthy and active you? Let us help you get a head start for 2020. Call us today at (773) 799-2795 to schedule an appointment with one of our physical therapists.

PARTNERSHIP WITH A&A BALLET CHICAGO! We are so excited to announce our partnership with A&A Ballet Chicago! This inspiring and talented group of adolescent athletes will be performing “ART DECO NUTCRACKER”, featuring Tchaikovsky’s beloved score, a fresh, yet traditional take on the beloved holiday favorite. The Chicago Tribune has described it as “a glossy rendition filled with gorgeous, glitzy costumes” and The Cincinnati Enquire writes that Alexei Kremnev has “brought dance to a whole new level.” “The Art Deco Nutcracker” is Kremnev’s eighth full-length ballet. His work has been presented at the world-renowned Bolshoi Theatre in Moscow, Lincoln Center in New York, and the Opernhaus Zurich in Switzerland, among other prestigious venues across the globe! Mark your calendars for December 6th, 7th, and 8th! Link to Box Office for Ticket Purchases: www.aacenterfordance.org/box-office

WE ARE THANKFUL FOR YOU!

RECOVERY FRIDAY’S Friday’s at 4:00pm

Thankyouallfromthebottomofourheartsfor yourcontinued loyalty tooursmallbusiness. Wegenuinelyenjoyworkingwithyou,getting to know you better and being a part of your health and fitness journey. We hope that we can have the pleasure of further serving you asyourfirstchoice inrehabilitationneedsand goals for many more years to come. Have a wonderful Thanksgivings and kick off to the holiday season! Please let us know if there is anyone else we can help like you. We are always looking for ways to grow and heal our community and FITfamily!

with Ryan LeFever

HAS YOUR PAIN COME BACK? This program focuses on all aspects of athletic development and performance. We focus on injury prevention, speed, strength, power,agilityandmobility.Thisprogramwas developed for any youth athlete looking to enhancetheiroverallperformancenomatter thesport;aswellasyouthlookingtogetakick startinphysicalfitness,healthandwellness. Parents,registeryourchildnowtoreceive afreeweekoftraining!Visitmindbody.io/ fitness/studios/the-fit-instituteorcallus at (773) 799 2795 for more information. FIRST WEEK IS FREE! Keep up with your physical therapy exercises to relieve pain and prevent further injuries If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call The Fit Institute for a complimentary injury consultation. We will guide you so you can get back to the activities you love. 1 2 3 FALL YOUTHSTRENGTH &CONDITIONING PROGRAM Toreserveyourspot,visitourWEBSITEat thefitinstitutechicago.com or MINDBODY at mindbody.io/fitness/studios/the-fit- institute. Stress Relief • Muscle Recovery • Mobility Whetheryouneedtounwindfromastressful workweek,orareespeciallysore fromyour weeklyworkouts,thisone-hoursessionwill have you feeling refreshed both mentally and physically! [email protected] details.

WHAT PATIENTS ARE SAYING

“Beautiful facilitywith anamazing functional training area! Overall greatexperiencewith very knowledgeable staff. I will continue to refer as many of my patients here as possible!” - Darcie

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN YOUR HIPS

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Hip Abduction Strengthening In Sidelying

While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.

Alwaysconsult yourphysical therapistorphysicianbeforestartingexercises youareunsureofdoing.