FitnessMatters_A New Year, A New You!

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

A NEW YEAR, A NEW YOU! HOW TO APPROACH YOUR 2020 NEW YEAR’S RESOLUTIONS

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HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

WWW.FM2US.COM 614-841-3900

INSIDE: 5 Healthy Eating Resolutions • Service Spotlight • Workshop JAN 25: Fundamental Yoga & A Healthy Pelvic Floor • Direct Access

A NEW YEAR, A NEW YOU! HOW TO APPROACH YOUR 2020 NEW YEAR’S RESOLUTIONS

in which transformation will occur — rather than the single instance of its attainment. 3. Consider Resolution Alternatives. If the pressure of New Year’s Resolutions is too much, consider a few alternative ways to set your intentions for the upcoming year: • Make a Vision Board: A vision board compiles images that represent what you want for yourself in the upcoming year. It’s a great way to have a visual reminder of your intentions. • Choose a Word of the Year: Many people have embraced the trend of choosing a word for the year — like breathe, trust, dance, fly — that encapsulates the feelings, attitudes, and behaviors they desire in the year ahead. This word can guide your choices and actions — instead of setting firm expectations for yourself, you can ask if

a particular behavior aligns with your word and your intentions. Ultimately, New Year’s Resolutions are about growth and improvement. They are about bringing health and joy and ease into our lives. With mindfulness we can bring awareness to our habits and hold ourselves with compassion and kindness as we seek meaningful transformation. Is your 2020 resolution to achieve a more healthy life or improve your fitness level? Let Fitness Matters help you reach your goals. Our team members can help you improve your mobility and strength, as well as get you in the best shape of your life. Start making movements toward success today: call us at 614-841-3900 and tell us about your New Year’s Resolutions. We want to help!

1. Consider Your Intentions. The most common resolutions are to lose weight, spend less money, and get organized. Those are all valuable and healthy practices. But why are theyyour intentions?Doyouwant to feelbetter about your body? Know that you won’t need to worry about money for retirement? Honoring the personal meaning behind an action helps us maintain our resolve. 2. Focus on Process, Not Results. Don’t focus on a result, with no identification of a process for how to get there. Intensely focusing on results paradoxically makes us less likely to achieve them. Instead of focusing on “losing 10 pounds,” try focusing on going for walks or eating healthy salads for lunch — you will probably end up losing some weight in the process. And you’ll probably enjoy the journey a lot more. The focus of our resolution should be theprocess— the infinitepresentmoments

GET WELL. STAY STRONG. LIVE LIFE.

HEALTHY EATING RESOLUTIONS

may help you slim down. But the average person eats about 14 grams a day—the recommended daily intake is 21 to 38 grams. One of the easiest ways to up your fiber intake is to eat more whole grains. Quinoa, whole- wheat couscous, bulgur and polenta are all quick-cookingoptionstoaddtoyourweeknight repertoire.

Resolution 1. Eat More Omega-3s Solution: Seek out seafood.

Gettingmore foodsrich inomega-3 fattyacids might just help you keep your blood pressure down. Research suggests that omega-3s can help improve your mood, which we all need a little help with in the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax, which are good non fish sources of omega-3s. The majority of people don’t eat the daily recommended 3 or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. Roasting vegetables caramelizes theirnaturalsugarssotheytaste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of them in the oven and make the rest of dinner while they roast. Resolution 3. Up Your Fiber Intake Solution: Experiment with whole grains. Getting enough fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. And eating more fiber Resolution 2. Pile On The Veggies Solution: Get out the roasting pan.

Resolution 4. Eat Less Meat Solution: Learn to like tofu more.

A popular reason to cut back on meat is for environmental reasons, but you’ll be helping your heart too. When you replace meat with soy, you’ll naturally eat less saturated fat. Whiletofumightnothaveareal“flavor,”that’s what makes it so versatile—it soaks up the flavors of a stir-fry sauce or marinade like a sponge, making it taste terrific! Resolution 5. Rein in Your Sugar Addiction Solution: Make low-sugar treats to satisfy your sweet tooth. We eat too much sugar. We consume 355 calories—or 22 teaspoons—of added sugars a day. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time by choosing treats that are naturally sweet like fruit.

Sources: http://www.eatingwell.com/article/33738/5- healthy-eating-resolutions-you-can-actually-stick-to/

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FUNDAMENTAL YOGA & A HEALTHY PELVIC FLOOR A WORKSHOP FORWOMEN OVER 40 Saturday, Jan 25, 2020 8am – 10am | $30 Located at Fitness Matters: Worthington . Space is limited, so register today!

An educational, small group workshop with Pelvic Health Physical Therapist, Dr. Anna Patitucci, and Certified Yoga and Pilates Teacher, Lisa Leibow. This educational workshop is all about understanding and connecting with the pelvic floor, specially geared to women 40+. The Workshop Will Provide: • a comfortable, small group setting. • education on the pelvic floor —what it is and how it works with the rest of the body. • a fundamental yoga class to help you connect with your pelvic floor, your breath, and the rest of your inner core.

Contact Anna@FM2us.com or Lisa@FM2us.com with questions or to register for the workshop.

KYLE SWEENEY, STAFF SPOTLIGHT

SERVICE SPOTLIGHT PHYSICAL THERAPY FOR LOWER BACK PAIN

PERSONAL TRAINER

Lowerbackpain isoneofthemostcommonreasonsformakingan appointmentwithaphysicaltherapist.Poorpostureandalignment of the spine are becoming an increasingly common cause—likely due to the fact thatmorepeoplework insedentarydesk jobs than ever before. Even those who are on their feet most of the day can suffer from lower back pain due to poor spinal and abdominal muscle support and lack of proper coordination of the spinal muscles. Typically, the sooner you seek treatment for lower back pain, the sooner you can find lasting relief. Two common forms of physical therapy used for the treatment of lower back pain are passive and active physical therapy. Passive physical therapy relies on techniques performed directly on the patient. This can include anything fromapplying heat or ice packs to the affected area or even stimulating the area with controlled electricity.Activephysicaltherapy,ontheotherhand,referstosteps the patient will take (as instructed by a therapist), typically in the formofdifferentexercisesandstretchestoreduce lowerbackpain andminimize future flare-ups.Somecommonexamplesofactive physicaltherapymay include low-impactaerobicconditioningand backstrengtheningexercises.Thesecanbedone inyourphysical therapist’s office or at home, depending on your specific needs. To find out how Physical Therapy at Fitness Matters can help relieve your lower back pain, call Worthington (614-841-3900) or Grandview (614-487-9715) today.

After spending time at Northwestern University as well as the University of Pittsburgh as a Strength Coach, I moved back to Columbus to work with the Fitness Matters team as a Personal Trainer. I have been dedicated to the Fitness Matters team since 2015. I am always excited to guide my clients and teach them how to become stronger, move better and live a physically healthy life. To schedule an appointment with our personal trainers, call our Grandview (614-487-9715) or Worthington (614-841-3900) locations today.

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin

with a full evaluation by a licenced physical therapist • Patients sent by their physician can choose where they want to receive therapy

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

Don’t let your pain hold you back. Call one of our clinics today or visit our website online at www.fm2us.com.

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