It doesn’t matter if you’re a competitive athlete, an amateur but committed gym-goer, or simply someone who’s looking to enjoy a little sports and leisure from time to time. In order to get the most out of your training, avoid injury, and perform at your best (not to mention maintain a long, healthy, and active life), keeping your balance on point is essential!
N E W S L E T T E R
BALANCE AND GAIT FOR SNOWBOARDERS AND HOW THE FITNESS LAB CAN HELP! ALSO INSIDE STAFF SPOTLIGHT • PATIENT SUCCESS SPOTLIGHT • SERVICE SPOTLIGHT • COUPONS AND MORE!
N E W S L E T T E R
On the Field, On the Mountain, and In Life—It’s All About Balance It doesn’t matter if you’re a competitive athlete, an amateur but committed gym- goer,orsimplysomeonewho’s lookingtoenjoya littlesportsand leisurefromtime to time. In order to get the most out of your training, avoid injury, and perform at your best (not to mention maintain a long, healthy, and active life), keeping your balance on point is essential! For sports like snowboarding, where balance plays a leading role in safety, performance, and overall enjoyment, improving your ability to feel and control your body in space becomes instrumental. Let’s take a look at a few special considerations for balance and gait as it relates to anyone in your life who loves some fresh powder. Snowboarding With Balance: Tips for Snowboarders and Other Athletes Beingable tomaintainyourbalance inavarietyofactivitiesandpositionsrequires coordinatedactionofyourvision,sensation,musculoskeletalsystem,andvestibular system. To help all these elements work together, it’s helpful to train your core strength,armand legstrength,stamina,endurance,flexibility,agility,andhand/eye coordination. Such improvements with your overall physical ability can translate into other sports and your life in general, especially as you age. The following suggestions are some additional ways to improve your balance for snowboarding in particular (although any type of active person can benefit from them, too): • Experiment with balance tools such as slack line, Indo boards, and Balance Bars • Be sure to add in some single-leg exercises in the gym, including step ups, back and front lunges, jump rope, agility ladder drills, and single leg kettlebell deadlifts • Start a regular practice of yoga or Pilates (these exercises also teach you many other essential components to balance, including mental focus and breathing) • Consult with a physical therapist—these licensed and board-certified clinicianscanoffersport-specificand individualizedbalanceskillsanddrills, as well as range of motion and strengthening exercises which help you address your unique physical imbalances BALANCE AND GAIT FOR SNOWBOARDERS
Pleasenotethat it’salwaysagood ideatoconsultwithyourphysicianbeforestarting a new exercise program. In addition to the above tips, a few other strategies can be employed to increase your balance and physical health from a more general and holistic standpoint. Heed this advice for maximum well-being at any stage of life! • Standandwalkmore.Sittingtoomuchcanweakenyourcoreand leadtoback pain, shoulder pain, neck pain, and other issues which can seriously disrupt a day on the slopes. Park your car far away from buildings, take the stairs, invest in a stand-up desk, and in general try to get some more movement in your day-to-day life. Increasing your physical activity doesn’t always have to be about a hard hitting session in the gym or on your favorite trail! • Getqualitysleep.Weneedsolidqualityandquantityofsleep inordertorecover from workouts, repair our tissues, re-balance our hormones, and improve our brain power. • Eat a balanced diet. With the proper fuel, our bodies are primed for healthy tissues, faster recovery times between training, and a reduced risk of injury. Select foods that are rich in vitamins, minerals, antioxidants, essential fatty acids,goodcarbs,andqualityprotein,andavoidexposuretopro-inflammatory toxins like gluten, sugar, and alcohol. • Focus on your mental health, too. Find ways to spend your time more wisely and taking more time for yourself as needed. While developing mastery in any one area of life requires a lot of focus and dedication, it’s still important not to neglect your health, relationships, or peace of mind. Consider things like journaling,meditation,artclasses,cooking,andother relaxing activities which can help you spend time with loved ones or enjoy some quiet solo time yourself. Better Balance for the In-Season and Off-Season! There is no point in your snowboarding season—or your life in general—where it’s too late to start being more active! Do you need some help recovering from a sidelining injury? Curious about how improving your balance could help you have your best year on the slopes? Contact the Fitness Lab today! We’d love to work with you and help you empower yourself with a better sense of balance in body and mind!
Source https://www.thoughtco.com/ways-to-improve-your-balance-3020639
A R E Y O U L E T T I N G B A C K PA I N H O L D Y O U B A C K ? 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 !
MEET JOHNATHAN CRAWLEY G E T T O K N O W T H E F I T N E S S L A B T E A M
E D U C A T I O N • B.S. OF EXERCISE SCIENCE MINOR IN CHEMISTRY 2011 • 3 YEARS EXPERIENCE IN PHYSICAL THERAPY FIELD
S P E C I A L I Z A T I O N S • Medical Exercise • Outdoor Sports Performance • Speed and Distance Running • Functional Exercise • Proprioceptive Awareness
C E R T I F I C A T I O N S • NSCA-CPT
• Balance Work • Senior Fitness
Continuing after high school, John attended Northern Arizona University where he received his B.S. in Exercise Science. While in college he studied anatomy, physiology, nutrition, athletic training and other fitness related subjects. He applied this education to his personal training to achieve high levels of performance in rock climbing. From minor injuries related to the sport, he learned the lessons and skills required for fast and successful healing. These times further motivated him to pursue a career in health and wellness. As John’s pursuit continued he found himself working for Physical Therapists. His understanding
of body mechanics and muscular imbalances grew tremendously. It evolved the way he looks at exercise and the way it is conducted. Plus, it further improved his ability to detect muscular weaknesses in others and how to address them safely and successfully. Through structured exercise John believes that you can achieve an unrestricted, pain-free body that will help you to live your life to the fullest.
Johnathan Crawley Personal Trainer, CPT As a lifelong athlete John has learned the many do’s and don’ts of training. In high school he was a highly competitive wrestler, during which time he learned the fundamentals of Physical Training and what it means to work hard to reach health goals. As his knowledge grew, he began to notice many of the poor practices of the trainers around him. He saw deficiencies in form training and the flaws in adolescent strength programming. This resulted in a lifelong pursuit of educating others to achieve correct form and pursue the strongest scientifically-backed exercise programming to achieve their goals.
HOL I DAY SURV I VAL TIPS TO MAINTAIN YOUR DIET DURING THE HOLIDAYS
alcohol dehydrates the body which can lead to extra snacking, be sure to drink plenty of water in between. • You can’t have your fruitcake and eat it too. Holiday desserts can be rich in sugar , fat and calories which can really pack on the pounds especially if coupled with a high carbohydrate dinner. Try chewing on gum or sipping on a flavored herb tea to help squelch the desire to sample a little bit of everything. But if you must indulge, choose a reasonable portion of one of your favorites or two half portion sized desserts. • Calories in, calories out. If you are going to indulge you must exercise. Exercising an hour a day, or 30 minutes at high intensity, 5 times a week will help keep your clothes fitting nicely. • 80/20 rule. Stick with a low carbohydrate diet throughout the season with plenty of protein, vegetables and healthy fats. No need to add any extra rice, pasta, cereal or bread to breakfast and lunch meals. This will allow you to partake in some decadent foods a few times a week without adding the average 5-7 pounds of holiday weight gain.
The holidays are just around the corner, meaning athletes and dieters are in for quite the struggle when it comes to that irresistible holiday food. Surrounded by traditional favorites, baked breads, rich desserts and decadent cocktails, one can almost visualize the numbers on the scale heading in the wrong direction. Fear not and RSVP yes to your festive engagements by arming yourself with these helpful tips: • Eat before you go. As silly as this may sound, the best way to arrive at your function and be able to pass on high calorie and high fat hors d’oeuvres is to not be plagued with hunger pangs. In addition, you will be able to make healthier food choices placing more emphasis on salads, protein and vegetables. • Avoid high sugar spirits like daiquiris, coladas and margaritas. With just two of these types of cocktails, you could consume half of your days’ worth of calories. Instead, choose light beer, red wines like pinot noir or chianti, white wines like pinot grigio or sauvignon blanc or mixed vodka club drinks with a splash of juice. Since
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T R A I N I N G C L I E N T S U C C E S S S T O R Y “ THEY PUSH YOU TO MAKE YOU STRONGER!”
OUR SERV I CES
• Physical Therapy & Rehabilitation • Personal Training • Medical Exercise • Sports Specific Conditioning • Functional Movement Assessment • Select Functional Movement Assessment • Kinesiotaping • Therapeutic Modalities • Balance & Gait Training
• Neuromuscular Re-Education • Myofascial Decompression • Cupping • Instrument Assisted Soft • Manual Therapy • Trigger Point Dry Needling • Functional Dry Needling • Therapeutic Exercise • Game Ready Cold Compression
Tissue Mobilization
“My son is seeing John to improve his running and his core strength. We have had a great experience, they push to make you stronger, while making sure you do things properly. Do better, be better.” - Kari B.
S E R V I C E S P O T L I G H T BAL ANCE & GAIT TRAINING The human gait pattern is defined as the way people walk and balance. This gait pattern is responsible for our ability to maintain an upright posture. In older adults, proper gait and good balance are essential in performing the normal activities of daily living – one of the most important of these being walking. In addition, gait and balance training is extremely important in fall prevention. Balance is the ability of the body to quickly respond to a situation, such as an uneven walking surface, and to safely right itself. The components of the balance system include the visual system (eyes and head), the vestibular system (the inner ear) and the somatosensory system (the skin, muscles, joints and nerves). Gait and balance exercises are used to challenge and improve all of these systems.
HAS YOUR PA I N COME BACK?
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Call us and ask to speak to your therapist.
Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment.
E X E R C I S E E S S E N T I A L S USE THIS EXERCISE TO IMPROVE BAL ANCE
FRE E I N J URY S C R E E N I NG
Single Leg Dumbell Deadlifts Stand on one leg with your knee slightly bent. Bend at the hip, keeping you back leg straight, then rise up from the hips. Repeat 6-10 times, then perform 6-10 times with your other leg. Alwaysconsultyourphysical therapistorphysician before starting exercises you are unsure of doing.
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