JANUARY 2019
916.983.5611
OUR 15-YEAR ANNIVERSARY A TRIBUTE TO THE PEOPLE WHO INSPIRED ME ALONG THE WAY beginning — the beginning of the year, the beginning of the practice, the beginning of relationships, the beginning of everything. Because the team here at ROC Physical Therapy and I are celebrating finishing our 15th year in practice, I’ve found myself reflecting on the formative years of my job as a physical therapist quite often this year. Not many people can attest to this, but I can happily say that I’ve known that I wanted to go into physical therapy since my first year in high school. It all started with one of the greatest men I know: Doc Mike. I played both football and volleyball in school, and just like many other athletes’ experiences, I had my fair share of injuries. Every time I had a sprained ankle or pulled a muscle out on the court or field, I would go see Doc Mike. He not only did everything he could to get me playing again as soon as possible; he also took the time to teach me his approaches so I could learn the material myself. It was these early experiences with Doc Mike that inspired me to pursue a career in physical therapy, and when I look back As the end of the year rolls around, I always find myself thinking about the
over these last 29 years in the business, I know that I have him to thank. He showed me the ropes, helped me perfect my skills, and he demonstrated to me, early on, the ways that therapy can truly help after an injury. After high school, I even had the opportunity to work under Doc Mike at his clinic, and gained more experience before and during physical therapy school. After I graduated, I worked for various clinics, both private and corporate offices, where I gained more knowledge under phenomenal instructors like Larry Brown, and I was even able to teach young and upcoming PT students through a fellowship which we started. To this day, serving as an instructor is one of my favorite memories. Another favorite and crucial memory of mine occurred in 2001. I had been thinking about the possibility of opening my own clinic when my wife came home one day and said, “You’ll never guess who I met at bible study!” She had met a woman whose husband was also a physical therapist, and who was also thinking of starting his own
practice. Later that week, I met the mysterious husband, Scott Salee, who has now been my partner at ROC Physical Therapy for the last 15 years. We still like to joke that it was our wives who got us together! While Scott and I have experienced some amazing changes since Jan. 2, 2003 (the day we opened our doors), our mission to treat patients how we would want to be treated has remained the same. Whenever someone new comes into our office, I’m reminded of my own experiences working with Doc Mike. Because I have spent many hours on rehabilitation for my own injuries, I empathize with our patients. In this way, our mission perpetually stays at the forefront of my mind, and it ensures that we always have our patients’ best interests at heart. As we start our 16th year of service in January 2019, Scott, the rest of our hard working team, and I will set aside some time to sit down and reflect on the sheer number of people we have been able to help in the last year. “How beautiful is it that we are able to help a patient who has lost hope, and get them get back to the life they know and love?” We are so fortunate to be an instrument in the restoration of patients’ health, hope, and happiness, and we look forward to continuing to expand our impact in 2019!
FREE NECK SCREENING! IF YOU FIND THAT YOU ARE CONSTANTLY PLAGUED WITH NECK PAIN, WE HAVE GOOD NEWS FOR YOU. FOR AN ENTIRE WEEK THIS MONTH, WE WILL BE HOSTING FREE NECK SCREENINGS TO HELP PINPOINT AND RELIEVE YOUR PAIN. WHEN: JAN. 14–18; 7 A.M. TO 6 P.M. WHERE: OUR OFFICE, LOCATED AT 1635 CREEKSIDE DR. STE 101 FOLSOM, CA HOW: CALL (916) 983-5611 AS SOON AS POSSIBLE TO SIGN UP FOR YOUR FREE 20 MINUTE SCREENING
–Matt Smith • 1 916.983.5611
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BALANCE BORN OUT OF HARDSHIP THE ORIGIN OF THE PILATES SYSTEM
When most people think of Pilates, they think of the exercise trend that was the butt of a hundred ’90s sitcom jokes. In reality, this system of stretches and workouts is a great option for people of all ages looking to stay active, tone their muscles, and improve their balance, all with minimal space and equipment requirements. One need only look at the history of Pilates to understand how this century-old discipline has helped shape exercise science today. UNLIKELY BEGINNINGS The man for whom the Pilates system is named, Joseph Pilates, was no stranger to health challenges. Born in Germany in the late 19th century, Joseph suffered from both asthma and rickets, making any form of physical activity difficult. But rather than shy away from exercise, he enthusiastically followed his father into gymnastics, later picking up bodybuilding and martial arts. Instead of being held back by his body, Joseph made it his life’s mission to help himself and others live healthy lives. Eventually, he would begin developing his own fitness theories. LIGHT IN A DARK TIME Joseph became a known quantity in the fitness world, going as far as training Scotland Yard
officers in self-defense after moving to England in 1912. Then the First World War broke out. Despite having worked closely with English law enforcement, Joseph’s nationality was enough to land him in an internment camp alongside fellow German citizens. As the world was consumed by the bloodiest conflict it had ever seen, the young fitness instructor did what he did best: He helped those around him get stronger and healthier. KNOWLEDGE THROUGH ADVERSITY In this internment camp, the system that would eventually become Pilates was developed. Because of the constraints of captivity, Joseph had to devise exercises that didn’t rely heavily on equipment and could be performed in tight, confined spaces. To this day, Pilates remains one of the most flexible, scalable fitness methods around. The techniques first developed by Joseph Pilates are still practiced today, helping thousands of people develop their core postural muscles, gain better fitness, and improve their balance. As a result of his forward-looking techniques and steadfast spirit of personal development, Joseph Pilates remains an inspiring figure in the world of physical fitness.
SHOVELING, SCRAPING, AND SHIVERING 3 WAYS THE WINTER WEATHER HELPS YOU BURN CALORIES
3. SHIVERING Your body works hard to maintain a healthy temperature, and when that freezing wind rolls in, you’ll likely notice your body start to shiver. Shivering is a physiological response that produces heat through small, rapid muscle movements. It also assists with weight loss; you can burn up to 100 calories in 15 minutes of shivering. Of course, you should never purposefully make yourself chilly just to shed a few pounds, but if you have to be outside for a prolonged period of time this winter, know that your body is helping you out in more ways than one.
Winter can make it hard to stay physically fit. Between the aversion to stepping outside onto your ice-covered porch and the urge to drink that third cup of hot chocolate, these winter months can lead to unwanted weight gain. Nowadays, people will try almost anything to get rid of those extra pounds — yoga with goats, hula hoop fitness routines, and even underwater spinning classes. Believe it or not, you’re already working harder than you think this time of year. Here are three ways the winter weather helps you burn calories. 1. SHOVELING
2. SCRAPING In addition to shoveling snow, you can also get a workout by scraping those layers of ice off your windshield. In fact, you can burn up to 56 calories during a 15-minute scrape session. What’s more, you can’t slack off and skip this activity; it’s a necessary part of your morning routine.
Love it or hate it, if you live in an area with a lot of snowfall, shoveling is a necessary chore every time it snows. While the repetition associated with this task bothers a lot of people, according to a Harvard study, you actually burn approximately 230 calories for every 30 minutes you shovel.
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NOT HITTING ANY PRS LATELY? TIME TO EXERCISE YOUR MENTAL FITNESS Sports psychology has helped athletes, like Michael Jordan, and golf pros, like Greg Norman, become legends. “What separates the good from the great is between the ears, the way they talk to themselves, their inside communication,” says Dr. Sylvain Guimond, a sports psychologist. World-class athletes stay mentally tough and visualize their victories to propel them past competitors. This same strategy can help you take your training to the next level. Outside of the professional sphere, mental exercises based on sports psychology can help you hit new PRs by changing the way you think about your performance. Psychologists have found that believing you can succeed — whether it’s scoring a goal or stealing a base — is key
to actually succeeding. One of the newer techniques to enter the sports psychology scene, neuro-linguistic programming (NLP), aims to instill this belief in athletes. While the subjective nature of NLP makes its effectiveness hard to verify, NLP reportedly increases confidence in athletes, as Rhonda Cohen notes in “Sport Psychology: The Basics: Optimizing Human Performance.” It focuses on building confidence through visualization and speech patterns to help athletes tune into a winning mindset. While the name might sound complex, NLP is anything but — it can be as simple as choosing a song that you associate with confidence and playing it on repeat for 10 minutes as you visualize yourself getting a PR for squats. Before your next workout, play the song as an audio cue to go into that confident state of mind.
Mindfulness exercises can also be extremely effective at improving athletic performance. These exercises, like yoga and meditation, build a strong foundation for mental fitness. By learning how to ease your thoughts and calm your mind, you’ll be better prepared to call on techniques like positive thinking and mantras during your workouts so you can, as one NLP expert says, “consciously enter a state of peak performance.” Even as you’re incorporating sports psychology techniques into your routine, remember that they’re only going to be effective if you put in the work when you’re training. As Cohen says, “It is one thing to think about or want to change; it is another thing to go ahead and actually do it.”
TAKE A BREAK!
BRUSSELS SPROUT HASH Inspired by Food Republic
INGREDIENTS • 4 cups Brussels sprouts, finely shredded • 4 eggs • 1/4 cup onions, chopped
• 2 cloves garlic, minced • 1 sprig fresh rosemary
• 2 tablespoons extra-virgin olive oil • Salt and freshly ground pepper
DIRECTIONS 1. In a cast-iron skillet or large sauté pan, heat oil to medium. 2. Once simmering, add rosemary for 1 minute, then remove sprig. 3. Reduce heat to medium-low, add
4. Increase heat to medium-high, add Brussels sprouts, season with salt and pepper, and cook for 5 minutes. 5. Using a large spoon, create 4 wells for eggs. Pour 1 egg into each well and cook until set. 6. Carefully remove eggs and Brussels sprouts from pan and serve.
onion and garlic, and cook until onion softens, about 5 minutes.
• 3 916.983.5611
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(916) 983-5611
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1635 Creekside Dr STE 101 Folsom, CA 95630
INSIDE THIS ISSUE
1. COVER TITLE
THE EARLY YEARS OF MY CAREER AS A PHYSICAL THERAPIST THE ORIGIN OF PILATES 3 WAYS THE WINTER WEATHER HELPS YOU BURN CALORIES
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TAPPING INTO SPORTS PSYCHOLOGY TO OPTIMIZE PERFORMANCE
THE BEST SKIING DESTINATIONS IN THE WORLD
3 OF THE WORLD’S GREATEST WINTER SPORT DESTINATIONS WHO’S READY FOR SOME POWDER?
The sound of the first carve through fresh powder is the anthem of all winter sports enthusiasts. Here are three of the world’s best mountains to experience that powder you’ve been craving all year. BRECKENRIDGE, COLORADO “The Colorado Rocky Mountain high,” sang John Denver about the freedom he felt on one of the world's most renowned mountain ranges. Where there are great mountains, there’s even better snow, and at the pinnacle are the jagged peaks of Colorado’s Rocky Mountains. If you’ve ever seen the groomed trails of Breckenridge, you’ll understand why. The ski resort boasts five peaks, 187 trails, 34 lifts, four terrain parks, and a renowned cross-country
trail. After a day on the slopes, head into the town of Breckenridge for dining and activities that ditch the glitz and glamour of Vail or Aspen and take you straight to the heart of fun. WHISTLER, BRITISH COLUMBIA, CANADA A destination that looks like a Nordic paradise met Olympic-level runs, Whistler is filled with true magic, winter activities, and a town that captivates the senses. When you see the mountains of British Columbia, you’ll understand why they hosted the 2010 Winter Olympics. The location’s beauty is only part of your stimulating experience, because every curve of fresh powder makes your pupils dilate. Once you’re done flying down
the hill where Bode Miller took the Bronze Medal, head over to the winter wonderland of the old Olympic Village for a cozy night in a picturesque town. ST. ANTON, AUSTRIA If you want a great location for next year’s Christmas card photo, there’s no better place than the Tyrolean Alps. Nestled in a valley between perfectly molded mountains, the Austrian landscape provides a beautiful backdrop for your winter excursions. The densely wooded areas and the bright reflection of the snow frame the vibrant town that’s just waiting to be explored. When you’re ready for world- class runs, hop in one of the 11 gondolas and zip down the hills that hosted the 2001 Alpine World Ski Championships.
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