Michelle: A Resistance to Resistance Training
Michelle had developed osteoarthritis in her hips in her mid-50s. Although the pain wasn’t severe, she did find herself becoming less active than she’d prefer. Eventually, she contacted us for help managing and slowing her condition. Regular exercise is one of the best ways to manage osteoarthritis pain, but Michelle was nervous about doing anything too strenuous — including strength training. She was especially wary of anything involving heavy weights. However, strength training is an important piece of osteoarthritis management. Strong muscles stabilize and support the impacted joints, helping to relieve pressure (and symptoms). Michelle’s physical therapist was sympathetic to her concerns, especially since low-impact exercises are generally better for people with osteoarthritis. To that end, she suggested Michelle start with a daily walking regimen, which would help get her used to physical activity while still building some muscle strength and endurance. After a few weeks, Michelle’s therapists started her on simple bodyweight exercises that wouldn’t put too much pressure on her knee joints. They weren’t as difficult or painful as Michelle feared, and she eventually decided she wanted to add a little more resistance after all. But she didn’t go all in with heavy barbells, as Alisha had. Instead, Michelle used a blend of resistance bands and light dumbbells. Her therapist provided the necessary guidance — and before Michelle knew it, she was performing strength training routines twice a week.
The result? Less pain and stiffness from Michelle’s arthritis meant more mobility and an easier time running errands, doing chores, and spending time with her loved ones. How Will Strength Training Benefit You? Good health means different things to different people. At Gold Coast Physical Therapy, we focus on improving your overall function so you can do the things in your life that matter most. Whether you want to kickstart an intense strength training program (like Alisha) or simply ensure you’re meeting the CDC’s recommendation of 2 days of muscle strength work a week (like Michelle), we’ve got you covered. Call us today to get started on your strength training journey! Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm, https://onlinelibrary.wiley.com/doi/ abs/10.1002/ejp.1796, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9339797/ https://www.ncbi.nlm.nih. gov/books/NBK560813/, https://www.physio-pedia.com/Sarcopenia https://rainbowplantlife.com/vegan- apple-cinnamon-bundt-cake/ content_id:303152912
Vegan Apple Cinnamon Bundt Cake
• 1 tbsp baking powder • 1 tsp baking soda • 1/2 tsp salt • 1 1/4 c plant-based milk of choice • 1 stick plant butter, melted • 1/2 c sunflower oil • 1 1/4 c organic cane sugar • 3/4 c no-sugar added apple juice
• 3/4 c unsweetened applesauce • 2 tsp pure vanilla extract Orange Icing • 1 1/4 c powdered sugar • 2-3 tbsp plant-based milk of choice • 2 tbsp freshly squeezed orange juice
Ingredients: • 1/2 c loosely packed brown sugar • 1/2 c finely chopped walnuts • 4 tsp ground cinnamon • 1 tsp ground cloves • 1/2 tsp nutmeg • 3 1/2 c all-purpose flour
Directions: Preheat the oven to 350°F. Grease a 10-c bundt cake pan with oil (or vegan butter or cooking spray) including in the crevices, then sprinkle a little flour in the pan. Tilt the pan to distribute the flour evenly, then flip the pan over and tap out any excess flour. In a small bowl, combine the brown sugar, walnuts, cinnamon, cloves, and nutmeg. Mix well. In a large bowl, sift together the flour, baking powder, baking soda, and salt. Add in the spiced brown sugar-walnut mixture and stir together to mix well. Make a well in the center of the flour mixture and then add the plant-based milk, melted vegan butter, oil, cane sugar, apple juice, applesauce, and vanilla. Using an electric mixer on slow speed, combine the dry and wet ingredients until you have a smooth, thick batter, but stop mixing as soon as the batter comes together – do not overmix. Pour the cake batter into the greased bundt pan and smooth the surface with a spatula. If any bubbles have developed in the batter, tap the pan gently on the counter. Bake the cake in the preheated oven for 60-65 minutes, or until the cake is firm and springs back when touched. Mine took exactly 60 minutes, but all ovens are different. Transfer the cake to a cooling rack for 15- 20 minutes. Then, run a paring knife around the edges to loosen it up, tap the cake and shake it gently to help loosen it, and then carefully invert the cake onto the cooling rack. To make the Orange Icing: Pour the powdered sugar into a medium bowl. Gradually add the almond milk and orange juice and beat with a whisk until you achieve your desired consistency. Add more liquid for a thinner glaze. Drizzle icing on top of bundt cake. Store leftovers in an airtight container at room temperature for 2-3 days, or in the fridge for 4-5 days.
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