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SMALL STEPS THAT LEAD TO BIG WELLNESS WINS Reconnect With Your Body
(906) 563-5871 FoundationsMed.com
DECEMBER 2025
As we approach a new year, it’s natural to pause and reflect on our health, habits, and how we feel as we navigate our daily lives. Many of us, myself included, are thinking about the changes we want to make, whether that’s seeking increased energy, reducing pain, or building strength. But lasting change rarely happens from sheer determination or an overnight
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transformation. Real wellness begins with awareness, moving mindfully, and tuning in to your body and mind.
ultimately, how to feel better emotionally. By using this approach, you can tune into your body’s signals, improve your flexibility, build better posture, and enhance your circulation. Taking small, incremental steps is all you need to make a change with any goal. Even just standing up taller and improving your posture will boost your self- esteem. Aim to add some micro-movements throughout your day, such as gentle stretches, short walks, and posture check-ins. When you go to the gym or start an exercise, don’t wear headphones so you can focus on your breathing and your body. A handy trick to avoid distractions is to find “activity anchors,” such as the up-and-down motion of weights or the moment your feet touch the ground as you walk or jog. Activities such as yoga, Pilates, and simple breathing exercises are excellent ways to practice mindful movement. At Foundations, we can help you find a comprehensive plan that suits your whole body and mind, aligning with the life you want to live. One of the keys to achieving any goal is to keep it realistic and achievable. We can work with you to assess your mobility, strength, and flexibility, so you know what to focus on as you move safely. You may have already considered incorporating physical therapy, traditional medicine, and a healthy diet into your wellness plan, but perhaps you haven’t heard much about regenerative therapies, such as PRP. These treatments, which harness the body’s natural healing powers, can help you have even longer-lasting results. Remember, you don’t have to be perfect or change yourself overnight. Just be present and mindful with your goals, the way you move, and how you care for your body and mind. Progress is about consistency, and what matters most is self-care that allows you to live the happiest life possible with the people you love.
At Foundations Health and Physical Medicine, we know firsthand that a holistic approach to health goals isn’t just about masking symptoms or short-term fixes. Working out more and improving your diet are basic, positive steps you can take on your health journey, but the real shift comes when you make a deeper connection with how your body moves and how you feel. Any physical activity can become a mindful movement practice that incorporates mental health and fitness. This philosophy is about being more intentional, present, and aware of what our bodies are telling us as they move. Often, we push and pressure ourselves, ignoring internal cues that are telling us to pull back so we don’t injure ourselves. Though our intentions are good, that disconnect can stand in our way.
When you are mindful of your movement, you have a better understanding of where pain is coming from, how to adjust, and
From all of us at Foundations, we wish you a happy holiday. We’re here to help you reach your health and wellness goals whenever you’re ready.
1 (906) 563-5871 | FoundationsMed.com —Dr. Dennis Murvich
STRANGE EVENTS YOU’VE PROBABLY NEVER HEARD OF NOT YOUR AVERAGE OLYMPIC SPORT
Ballooning (1900): Technically an unofficial event at the 1900 games, ballooning consisted of various hot- air balloon-related activities. They held competitions for the farthest distance traveled, longest time traveled, greatest height achieved, and landing closest to a target.
During the last Summer Olympic Games, Australian breakdancer Rachael Gunn’s performance caught the world off guard. After watching the event, many Americans wondered why breaking was added to the Olympics. The International Olympic Committee (IOC) is responsible for choosing the events, and they consider a wide range of criteria when considering adding or removing events. They look at how long the sport has existed, its popularity within the host country, the cost to broadcast the events, and whether an international federation governs the sport. Breaking was a hit at the 2018 Summer Youth Olympics and was added to the 2024 Paris Games to drive engagement with a younger audience. The IOC has already announced that breaking will not return for the 2028 games in Los Angeles, joining a list of other sports dropped from the Olympic stage. Think breaking was a little outside the box? Then you won’t believe some of the events from past Olympics. Plunge for Distance (1904): Plunging was a sport in which participants dove into the water from a spring 18 inches above the surface. They floated for 60 seconds without propelling themselves forward, and whoever went the farthest won. Only five individuals competed in the event, and all were American.
Motor Boat Racing (1908): Competitors got in their boats to travel five laps around an 8-nautical-mile course in the Southampton waters of England. This event was a complete disaster. Multiple boats would start each race, but in almost every instance, only one would cross the finish line, as strong winds heavily affected the others. Ski Ballet (1988 and 1992): While never an official Olympic event, ski ballet was demonstrated at two Olympic Games, anticipating its potential as a real event. Imagine figure skating on
skis instead of skates. Competitions required participants to complete a choreographed routine in 90 seconds on a smooth slope.
Chilly Weather Making You Ache? REGENERATIVE THERAPY FOR A HEALTHIER, HAPPIER SEASON
As the winter cold settles in, our bodies face a perfect storm of stress, inflammation, and fatigue. But what if you could go beyond enduring the chill and actually thrive in it? Regenerative therapies, like Platelet-Rich Plasma (PRP) injections, can support joint health and accelerate healing during the colder, darker months. By addressing the root cause of discomfort, these treatments offer a proactive approach to winter wellness. WEATHER AFFECTS YOUR JOINTS. When the weather drops and barometric pressure shifts, it can affect your joints, especially if you are recovering from past injuries. Swelling and stiffness are more common in the winter months, as well as reduced flexibility. People often experience flare-ups of health problems, such as arthritis, when it’s cold. PRP is beneficial in easing cold-weather discomfort, as it’s effective in decreasing the inflammation in joints that is common in winter. PRP GETS TO THE ROOT OF THE PROBLEM. PRP and other regenerative therapies don’t mask symptoms; they address the root cause of pain, which can counteract the effects of cold weather. Made from the platelets in your own blood, PRP
promotes tissue repair. It accelerates the body’s natural healing abilities to restore damaged tissue, addressing the underlying causes for chronic pain that are often heightened in the winter. Inflammation can increase during this time of year, and PRP helps calm inflamed areas. PRP can also help develop new blood vessels, improving circulation. BEAT THE BLUES. During the winter, you may feel more tired than usual or even a little blue, as there is less sunshine and you spend more time indoors. PRP may help alleviate some of your fatigue. By reducing pain, swelling, and inflammation, you may experience increased energy levels and improved focus. Since PRP can aid in regenerating damaged nerve tissue, it may lead to better brain function. With less pain impacting you, you can get better sleep, and there’s a low risk of infection since PRP uses your own blood to help you heal. Embracing regenerative therapies like PRP this winter can help you enjoy the snowy season with less pain. No matter what the weather is like, Foundations Health & Physical Medicine is here to help you heal from the inside out. Contact us today to learn more.
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CRISPY PROSCIUTTO AND CHEESE SLIDERS Ingredients • 3 oz thinly sliced prosciutto • 1 package dinner rolls, halved lengthwise • 1/4 cup fig preserves • 3/4 cup shredded fontina cheese • 3/4 cup shredded Swiss cheese • 1/2 cup melted butter • 2 tbsp Dijon mustard • 2 tbsp Worcestershire sauce • 1 tbsp chopped fresh thyme • 2 chopped garlic cloves • Black pepper, to taste Directions 1. Preheat oven to 400 F. 2. On a parchment-lined baking sheet, arrange prosciutto and bake for 8–10 minutes. 3. On a separate lined baking sheet, place the bottom halves of the rolls and spread fig preserves over them. 4. Layer with fontina and Swiss cheese. Top with crispy prosciutto. 5. Place the top half of the rolls over the prosciutto and gently press down. 6. In a bowl, mix butter, Dijon, Worcestershire sauce, thyme, garlic, and black pepper. 7. Pour butter mixture over rolls. Cover with foil and bake 10 minutes. 8. Remove foil and bake an additional 10–15 minutes, and separate before serving.
JODI’S PT CORNER
CONQUER HEAVY SNOW WITHOUT THE STRAIN
The season of shovels, snow blowers, and heavy holiday boxes is here, and it can be easy to forget how much strain we can put on our backs with all the lifting. Whether you’re clearing the driveway after a snowfall or moving boxes out of storage, using the proper techniques ensures you stay safe and strong throughout the winter.
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Inspired by HalfBakedHarvest.com
SHOVEL SNOW CORRECTLY. Shoveling snow is a physical activity that
can easily lead to aches and pains if done incorrectly. Always do light stretches before you start to warm up your muscles. Select a shovel that allows you to maintain a straight back while lifting. You want to push the snow out of the way whenever possible, rather than lifting. However, when you do need to lift, mind your form and don’t overload the shovel. Squat with your legs shoulder-width apart, bend your knees, keep your back straight, and lift with your legs. Avoid twisting when throwing the snow, as you may hurt your back. It’s safer to walk the snow away. FIND YOUR SWEET SPOT. When you need to lift something heavy, like a box, keep the object as close to your body as possible to reduce the overall load. This helps prevent muscle strain and decreases the force on your spine and back. Again, focus on your body’s position, keeping your spine in a neutral range. Aim to carry the item at hip height, rather than up by your chest or below your waist. Listen to your body and find your own sweet spot, but that is typically the easiest zone. LEVERAGE YOUR LIFTING TOOLS. The right gear can make the process safer, especially if you are already dealing with pain. Opt for lightweight shovels with curved handles and adjustable length. If you have a large area you need to clear or a heavy snowfall, a snowblower may be a better option, as it requires less physical effort. If you have to carry something very heavy or multiple items, consider using a dolly or lifting straps to prevent overexertion.
TESTIMONIAL “Doctor Murvich was able to get to the source of my pain and eliminate it. He does not do the same adjustment for every patient. He takes time with each patient and listens.”
For more tips to stay on track with your PT and maximize your wellness journey, check out next month’s Jodi’s PT Corner.
—Dennis D.
3 (906) 563-5871 | FoundationsMed.com
The biggest compliment you can give us is trusting us enough to care for your friends, relatives, and coworkers. The majority of our new patients come from folks just like you, so please accept our HUGE THANK YOU! WOW, THANKS FOR ALL THE REFERRALS!
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415 W US Highway 2, Ste. 2 Norway, MI 49870 (906) 563-5871 | FoundationsMed.com
INSIDE Make Every Move Matter
The Olympics’ Most Unusual Events Warm Up From the Inside Out
Jodi’s PT Corner Crispy Prosciutto and Cheese Sliders
3 Train Trips to Take Today
SCENIC RAIL JOURNEYS WORTH RIDING Tracks and Treasures
A SYMPHONY OF SWISS SCENES For many travelers seeking some of the most breathtaking visuals imaginable, all rails lead to the Swiss Alps. The Glacier Express’ 292-bridge/91-tunnel track from Zermatt to St. Moritz gives passengers a personal view of picturesque valleys, mountain streams, and alpine meadows. Often referred to as “the slowest express train in the world,” it travels 24 miles per hour, allowing you to feast your eyes on the scenery through its panoramic windows. Boasting millions of passengers in its decades-long history, the Glacier Express has earned its rightful place as one of the most celebrated names in tourism. AN ALASKAN ADVENTURE If you’re looking for railway adventures closer to home, consider hitting the tracks in Alaska. Since 1903, the Alaska Railroad has provided travelers an intimate way to explore what later
Flying over beautiful landscapes can be exhilarating, but what if you could experience those beautiful sights in a closer and more personal way? With railway vacations, you can. Whether you’re a seasoned train traveler or curious about cruising on the tracks, here are three travel options you can only experience and appreciate on the rails. A EUPHORIC EUROPEAN ESCAPE While there are plenty of thrilling sights to behold in America, the glamorous international excursion of the Venice Simplon-Orient- Express is incomparable. From its pristinely preserved 1920s/1930s-era carriages and stunning Art Deco interior to its remarkable gourmet food (including breakfast in bed!) and live entertainment, this world-renowned train will take you through Venice, Paris, Istanbul, and other legendary European destinations.
became our 49th state. Getting a seat will guarantee a breathtaking journey through scenic landscapes, national parks, fjords, snow-capped peaks, and valleys brimming with wildlife. For the ultimate Alaska experience, opt for the Alaska Railroad’s GoldStar Service, which offers glass-dome ceilings for panoramic nature viewing, a full-service dining room, and a one-of-a-kind upper-level platform for additional sightseeing. The next time your wanderlust inspires you to explore new wonders, skip the plane and take a train!
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