N E W S L E T T E R
IMPROVE YOUR HEALTH & FITNESS WITH STRENGTH TRAINING ALSO INSIDE
Fall Adult Group Fitness Classes • Free Shoulder Pain Workshop • 3 Tips to Improve Your Nutrition This Fall • Recovery Friday’s
N E W S L E T T E R
STRENGTH TRAINING IMPROVE YOUR HEALTH & FITNESS WITH
you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch, elevate your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs. 2. Iliopsoas Stretch – Assume a wide and long lunge position, with your hands on your hips. Tuck your buttocks under you while you shift your weight to the forward leg. Make sure to keep your posture straight. Hold for 20 seconds. Repeat 3 times on both legs. 3. Shoulder Flexion Stretch – Stand in a corner of the room with one foot in front of the other. Place your hands on the wall and make sure to keep your back flat. Reach your arms up overhead. Move your chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times. 4. Piriformis Stretch – Lie on your back with knees bent and your feet flat on floor. Cross one leg over top of the other. Lock your hands around your knee and pull it to your chest. Hold for 20 seconds. Repeat 3 times on both legs. Strength training can help you reach the physical goals that you’ve always wanted. It can aid you in your health and fitness journey so you can become the more active version of yourself that you envision. Interested in improving your health and fitness through strength training? Don’t hesitate to contact The Fit Institute today to find out how our services can benefit you! Call 773.799.2795 or visit our website at thefitinstitutechicago.com.
Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. Everyone desires to be healthier, stronger, and more active. This may sometimes feel difficult to accomplish, due to pain, injuries, or poor diets. Pain increases undesirable chemicals in your body that cause stress, creating a challenge when it comes to exercise. All of this also affects your endocrine system, which regulates your hormones and controls almost everything happening in your body. Fortunately, strength training exercises can effectivelyeaseyourpainwhilesimultaneously strengthening theaffectedpart(s)ofyourbody. Our highly trained physical therapists can create a personalized strength training plan for your needs and goals. They have the right knowledge and the time to listen, evaluate, and guide you toward a pain-free, stronger, and healthier lifestyle. Why Is Strength Training So Important? There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you means a healthier you. Relieving joint or muscle pain and guiding you on proper strength training exercises are integral parts ofourspecializedphysical therapy treatments.
Strength training helps in building muscle mass, and it is typically the final step in a rehabilitation treatment process. Whether you are recovering from an injury or underlying condition that is causing you pain, strength trainingwillhelpyougetback toyouroptimum physical performance. At The Fit Institute, our strength training programs will get you back on track to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery. These exercises will be dependent upon which part(s) of your body are in need of strengthening. This may include body weight exercises (such as squats, push-ups, or planks) or exercises using additional tools (such as barbells, resistance bands, exercise balls, or hand weights). 4 Exercises for a Healthier You There are some simple exercises you can do on your own, in order to complement your strength training plan to improve mobility and flexibility after your sessions are over. These include: 1. Hamstring Stretch - Stand facing a wall or counter. Use it to steady yourself if needed. Take a large step forward with one leg, making sure the knee of the forward leg is straight and your body weight is shifted to the bent back leg. Place your hands on your forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until
R E A DY T O S T R E N G T H E N Y O U R H E A LT H & B O DY ? 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 !
HOW YOUNG IS “TOO YOUNG” TO START TRAINING? We get this all of the time from parents and guardians inquiring about our Youth Strength and Conditioning Program (check out our new Fall Schedule) Research states and experts believe a supervised resistance training program can be a safe, effective, and worthwhile method that plays a key role in athletic development and you can start as early as SEVEN years old! In 2016 the American College of Sports Medicine published a paper encouraging our youth to be introduced to resistance training “Right from the Start”! Strength and conditioning activities initiated during pre adolescence will maximize training age, and the potential to achieve optimal performance as a teen and into adulthood. “Fitness Professionals who genuinely appreciate the uniqueness of younger populations and who understand the PROCESS of youth resistance training are best prepared to design, supervise and instruct sustainable programs.” We LOVE working with youth and adolescents across all fitness levels to improve body awareness, mobility, strength and stability. Call The Fit Institute today at 773.799.2795 and see how we can help your athlete get started!
O U R T F I FAM I LY I S G R OW I N G
WELLNESS CORNER 3 T I P S T O I MP R OV E Y O U R N U T R I T I O N I N T H E FA L L
1. HARVEST YOUR HERBS. Herbs tend to have higher levels of antioxidants and other phytonutrients than other types of vegetables. So even though we tend to eat them in relatively small quantities, herbs can add a lot of nutrition to foods. 2. BECOME A SOUP. Getting into the habit of making a big pot of soup every weekend is a great way to improve your nutrition all week long. If you’re using a pressure cooker or slow cooker, they also need very little supervision while they are cooking. 3. MAKE A NEW FERMENTED FRIEND. Probiotic foods help to promote the growth of helpful bacteria in your gut. Good gut bacteria can aid in digestion, nutrient absorption, and help you maintain a healthy weight.
We are so excited to announce our TFI family is growing by TWO! Natalie Ostrega - FIT Front Office Manager - is having a baby girl November 2019 and Jessica Oliver - FIT Evening Rehab Tech - is having a baby boy February 2020!
FREE SHOULDER PAIN WORKSHOP T HURSDAY, O CTOB E R 24 | 6 : 30PM Join us for our FREE Shoulder Pain Workshop in which you will learn:
RECOVERY FRIDAY’S Friday’s at 4:00pm
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, register your child now to receive a freeweekof training!Visitmindbody.io/fitness/ studios/the-fit-institute or call us 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 Stress Relief • Muscle Recovery • Mobility Whetheryouneedtounwindfromastressful workweek,orareespeciallysore fromyour weeklyworkouts,thisone-hoursessionwill have you feeling refreshed both mentally and physically! Contactryan@thefitinstitutechicago.comformore details. To reserve your spot, visit our WEBSITE at thefitinstitutechicago.com or MINDBODY at mindbody.io/fitness/studios/the-fit-institute.
• The single most important thing you should NOT do in dealing with your shoulder pain. • Great information for all clients, especially for overhead throwing and weight lifting athletes.
• Some of the most common causes of shoulder pain. • How to prevent pain and keep your shoulder pain from worsening.
It’s not too late to sign up! Workshops are free but seats are limited to 20. To reserve your spot, call The Fit Institute today at 773.799.2795 or visit us at thefitinstitutechicago.com for more information.
WHAT PATIENTS ARE SAYING
“I have worked with Luigi for several years now and he is nothing short of amazing! He always ensures that I properly warmupand thateveryexercise Iperform iswith theproper form andamountofweight.Hepushes mehard tobecomestronger,but always in a safe and positive way. In addition to helping me improve my overall physical capabilities, he provided me withsportspecific training.Luigi created soccer specific routines
and greatly improved my fundamentals and ball handling. Thanks to The FIT Institute I am in the best physical shape of my life and have had the opportunity to meet some amazing people!” -William
EXERC I SE ESSENT I AL S USE THIS EXERCISE TO RELIEVE LOW BACK PAIN
PIRIFORMIS STRETCHMODIFIED While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.
Alwaysconsult yourphysical therapistorphysicianbeforestartingexercises youareunsureofdoing.Page 1 Page 2 Page 3 Page 4
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