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MAY 2024
www.advancedpracticept.com | 406-770-3171
DEDICATED TO YOUR RECOVERY Welcoming Annika to Our Team
It is our pleasure to introduce you to Annika, the newest member of our team. She previously worked with us as a traveling physical therapist, and we have convinced her to join us as a permanent member of our staff! She is passionate about exercise and providing innovative patient care, and her empathetic approach makes her a delight to work with. You could say Annika has been involved in health care all her life, as both her parents were involved in the medical field. “My mom was a nurse,” Annika says. “My dad worked as a medical engineer. That is actually how they met — my dad was training my mom on some medical equipment.” Annika knew she wanted to follow her parents’ example and get into the medical field. However, it was ultimately her own personal injury experience that led to her choice of career. She was experiencing back pain, and the doctor recommended that she visit a physical therapist. “The physical therapist discovered that I had no arch and weakness in my ankles,” she explains, “and that was what was causing my knee and back pain. As soon as I started working on my strengthening exercises, the pain vanished!”
outdoors. Her recovery taught her an important lesson that carried over into her physical therapy career: Exercising may not always be fun, but it is worth it to get back to what you love doing. She relays what she learned from her own experience to help her patients understand the importance of committing to their physical therapy workouts. “Even 10 minutes of exercise, or any sort of movement, is better than spending that same amount of time in front of the TV,” Annika cautions. “Something is better than nothing!” Annika attended Carroll University in Waukesha, Wisconsin, where she completed both her undergraduate and graduate studies in the fields of kinesiology and physical therapy, respectively. “She did not know it at the time, but that visit would change her life.” Annika became passionate about exercise due to its positive effect on her physical health, but also her mental and overall health. She didn’t realize that when she started exercising for her kinesiology classes, she had started the process of transforming her life.
Exercise now impacts most aspects of her life in a positive way.
After graduating, she worked in Florida for a few years to be by her parents. Then, she decided to become a traveling physical therapist. One of her rotations was with Advanced Practice, and we were so impressed we invited her to join our staff permanently! In addition to getting to work with our wonderful staff, she is thrilled to be here because of her love for the Montana wilderness. Compared to the rolling hills of Wisconsin, the local mountains are a dream for an avid skier and hiker. Welcome to the team permanently, Annika; we’re thrilled to have you!
–Andrea Johnson
Afterward, Annika was able to continue skiing, hiking, dancing, and adventuring
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SPRING INTO WELLNESS Refreshing Ways to Revitalize Your Health Routine
Find Friends A workout buddy can keep you invested in your routine. They’ll keep you motivated and accountable — it’s much
Spring is the season of renewal and rejuvenation, so there’s no better time to revitalize your health and wellness routine. New routines can boost your motivation and keep you engaged. From workouts to diet, it’s time to get out and take advantage of the sunshine! Get Outside Winter is fierce, unrelenting, and notorious for derailing outdoor fitness routines. It’s finally warm enough to exercise outside, so mix things up and get outside. Jump on a bike and ride through the wind. Slip on your jogging shoes and run through the neighborhood. Put on your swimsuit and head to the pool. Nature is full of challenging and fun activities, so take advantage of the warm weather before the next winter arrives. Spice Up Your Routine If you’re into yoga or weight training, try new exercises. A new routine ensures you won’t miss any muscles while keeping you engaged. When the treadmill becomes a dreadmill , do your cardio on an elliptical or stationary bike. Grab some free weights if you’re starting to find weight machines dull. There’s always an alternative to keep things interesting.
harder to skip a workout if someone’s relying on you. Even better, a partner can keep you safe if you’re weight training. Consider enrolling in a class if you have trouble finding someone to work out with. Not only can you learn new fitness tips and tricks, but you can also make friends. Springify Your Diet Winter typically involves plenty of warm comfort meals, such as soups and hot chocolate, but spring is blooming with other options. It offers an array of refreshing and delightfully light dishes. Strawberries, pineapples, and avocados are best these months, along with many other delicious foods perfect for salads and smoothies. Shake up spring and keep to your regimen. There’s no better time to build healthy habits, especially in May’s warm weather. Take a jog with a friend, and afterward, enjoy a strawberry smoothie, and you’ll surely have an exceptional season.
Paw-some Adventures GEAR UP YOUR PUP FOR A HIKING ADVENTURE
of dog-friendly food is also essential, with the quantity adjusted based on the hike’s duration. A collapsible bowl will be handy for feeding your canine companion during breaks. First-Aid Kit Safety should always come first. A dog first-aid kit is indispensable for addressing unexpected issues on the trail. These compact kits typically include dressings, bandages, and tools for removing ticks or thorns. Being prepared for minor injuries ensures you can safely complete the hike without making any injury worse. Boots While some dogs may resist wearing boots, they can be a lifesaver in challenging terrains. Opt for boots that protect without compromising comfort. Though you likely may avoid trails with terrain that could harm your
dog’s paws, having boots in your pack is, at least, a proactive measure for unforeseen circumstances, ensuring your canine companion’s paws are protected if needed. Waste Bags Be responsible out on the trail. That means bringing poop bags. Attach them to the outside of your backpack or tote bag for convenient access once your dog has completed its business. The “leave no trace” practice will help maintain the pristine beauty of the trail for everyone to enjoy. Emergency Harness Preparedness is critical, and an emergency harness adds an extra layer of safety. A proper harness will allow you to carry your dog on your back in an emergency. This versatile harness ensures that you can provide assistance in challenging situations.
Setting out on a hiking adventure with your furry friend is a rewarding experience, but ensuring their safety and comfort on the trail requires careful consideration of essential gear. Before heading out, consider your dog’s unique needs and preferences so it’s an enjoyable and bonding adventure for you both. Here’s an introduction to some must-have hiking gear for your canine companion. Food and Water One of the most important aspects of hiking is staying well-nourished and hydrated. Packing more water than you think may be necessary is crucial, especially on a trail where natural water sources may be scarce. An ample supply
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The pursuit of health is a never-ending journey, and there is always more we can do to better ourselves. New revelations about effective lifestyle changes ensure there’s always more to know. No. 1: Don’t skip breakfast. Breakfast is the most important meal of the day, but busybodies and dieters frequently forgo this morning meal to their detriment. A recent study showed that regular breakfast correlates with a healthy cardiovascular system and a reduced risk of stroke, diabetes, obesity, and hypertension. Another study revealed that people who skip breakfast are less likely to lose weight. Breakfast can be anything from buttered toast to yogurt and granola. But the best options are high-protein, low-calorie choices. No. 2: Have coffee after breakfast. Speaking of breakfast, wait until after your morning meal for your daily cup of joe. Drinking coffee before you eat can slow your glucose control, causing blood sugar spikes. It will also reduce caffeine’s efficacy, as it increases your cortisol levels too early. No. 3: Keep a water bottle on hand. Hydration is the key to wellness. Every cell in your body demands a constant supply of H2O, so drink water. It’ll abate headaches while giving you better sleep, a sharper mind, and a better mood. It’s recommended that you drink half your body weight in ounces. If you weigh 150 pounds, drink 75 ounces. 4 Expert-Backed Tips for Better Health
A reusable water bottle to help measure your intake is an excellent helper in this mission. If you just can’t drink that much, eating fruits and vegetables with high water content can help bridge the gap. No. 4: Don’t stress about wellness. The purpose of wellness is to improve your life. If you resent and stress about your diet, change it to something that suits you better, like flexible dieting. If you don’t want to wake up early and exercise before work, don’t. The best thing you can do for yourself is stay mindful. Be aware of what, when, and how much of everything you consume. Just don’t stress if you’re not perfect all the time. Everyone makes mistakes, but you can always get back on track.
CITRUS BBQ CHICKEN Inspired by FoodNetwork.com
TAKE A BREAK!
INGREDIENTS • 8 skin-on chicken leg and thigh pieces
• 3 cloves garlic, minced • 1 tbsp Dijon mustard • 2 tbsp Worcestershire sauce • 2 tsp ground cumin • 1 1/2 tsp smoked paprika • Salt and pepper to taste
• 1 1/3 cups ketchup • 2 tbsp brown sugar
• Juice and zest of 1 orange • Juice and zest of 1 lemon
DIRECTIONS
1. Place chicken in a large resealable plastic bag. Combine all other ingredients in a small bowl. 2. Reserve 1 cup of the sauce and add the rest to the plastic bag. Toss to evenly coat the chicken and marinate overnight. 3. In a small saucepan over medium-high heat, add remaining sauce and bring to a boil. Reduce heat and simmer to thicken sauce, about 10 minutes. Set aside. 4. On grill set for medium-high heat, arrange chicken skin side down. Cook until grill marks form, about 4 minutes. Flip chicken, cover grill, and cook until a thermometer inserted into thighs reads 165 F, about 20–25 minutes. 5. Serve with remaining sauce.
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406-770-3171 | www.advancedpracticept.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1. Meet Our New Physical Therapy Expert 2. Rejuvenate Your Routine With 4 Spring Wellness Changes Paws and Paths! 3. 4 Tips for Optimal Health and Wellness Citrus BBQ Chicken 4. Retracing Your Steps for Better Health INSIDE THIS ISSUE REVERSE YOUR ROUTINE The Physical and Mental Gains of Retro Walking
Psychologists and self-help gurus say it doesn’t help to dwell on where you’ve been. But what if walking backward — literally — could benefit your health? According to a 2023 CNN health report, walking backward is a unique exercise regimen with potential advantages for your joints. Contrary to traditional forward walking, retro walking, as it is often referred to, engages different muscle groups, fosters improved balance, and contributes to overall fitness in various ways. One of the primary benefits is the engagement of muscle groups not heavily used in forward walking. When walking backward, you use your hamstrings, calves, and glutes to a greater extent. This variance in muscle engagement can lead to enhanced strength and toning, providing a good workout. Walking backward can be particularly beneficial for those recovering from injuries and/or dealing with joint issues. The unique motion of retro walking puts less strain on the knees, making it a safer alternative for damaged joints that still delivers cardiovascular benefits through a low-impact workout. As people age, balance and coordination are crucial components of overall fitness. Retro walking challenges both brain and body to adapt to a different spatial orientation,
enhancing coordination. For older adults looking to maintain or improve their balance, retro walking can be a tactic to reduce the risks of falls and related injuries. Just start slow. The psychological benefits of walking backward also cannot be overlooked. It’s just plain fun to walk backward, and the low stakes of this exercise can excite those doing it to continue adhering to it. While walking backward may seem unconventional, the benefits are compelling. From targeted muscle
engagement to reduced joint impact and enhanced balance, incorporating retro walking into your fitness routine can be a valuable addition. As always, it’s best to ask your primary care physician if it would suit your unique needs.
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