TheFitInstitute_A New Year, A New You

N E W S L E T T E R

A NEW YEAR A NEW YOU HOW TO APPROACH YOUR 2020 NEW YEAR’S RESOLUTIONS ALSO INSIDE

5 Healthy Eating Resolutions • What Patients Are Saying • Exercise Essentials • 20% Off Discount: Personal Training Packages

N E W S L E T T E R

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

process— the infinite present moments 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 toomuch, 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 us help you reach your goals. Our physical therapists can help you improve your mobility and strength, as well as get you in the best shape of your life. Start makingmovements toward success today: call us at (773) 799-2795 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 they your intentions? Do you want to feel better about your body? Know that you won’t needtoworryaboutmoneyforretirement? 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 focusingon“losing10pounds,”tryfocusing on going for walks or eating healthy salads for lunch—youwill 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 the

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Y O U C A N M E E T Y O U R G O A L S I N 2 0 2 0 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 !

HEALTHY EATING RESOLUTIONS Getting more foods rich in omega-3 fatty acids 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. Resolution 2. Pile On The Veggies Solution: Get out the roasting pan. Resolution 1. Eat More Omega-3s Solution: Seek out seafood.

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 their natural sugars so they taste 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 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-cooking options to add to your weeknight repertoire.

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. While tofu might not have a real “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/

WHO DO YOU KNOW THAT NEEDS OUR HELP? Do you have a friend that sprained their knee, an uncle that complains about their aching back, or a significant other that has an painful shoulder? Physical therapy can help so many people relieve their pain without the need for medications or unnecessary surgery. But... We need your help! Many people don’t understand the full benefits of physical therapy, but what if they did? We know there are a lot of people out there suffering- who don’t have to be! By referring friends and family, you are able to play a role in getting them back to better health.

Ready to Refer Someone? We make it easy by providing a referral form on our website. To fill out the form, simply visit:

Learnmore about how our services can treat your specific pain! Visit: thefitinstitutechicago.com/physical- therapy-services/view-more-conditions

thefitinstitutechicago.com/patient-information/refer-a-friend

We hope this helps someone you know and love in 2020!

WHAT PATIENTS ARE SAYING

DISCHARGED FROM PHYSICAL THERAPY. NOWWHAT?

I had been dealing with chronic shoulder and back

PERSONAL TRAINING PACKAGES

pain in addition to returning to high intensity workouts after some time off. I had done PT in the past several times but had no results. Ryan pinpointed not just my issues but also a lot of the long term movement patterns that had led to them. Working with Ryan improved my shoulder and back pain and also remarkably improved my performance in the gym. He helped me develop long termhabitsandroutines toprevent injury and improve performance. I cannot say thank you enough!” - John

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,registeryourchildnowtoreceive afreeweekoftraining!Visitmindbody.io/ fitness/studios/the-fit-instituteorcallus 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 WINTER YOUTH SPORTS PERFORMANCE PROGRAM Congratulations, you have met all of your PT goalsandarelivingamorefulfilledlife,backto doingalloftheactivitiesyoulove!Doyouneed alittleextrahelpafterrehabilitationtowardsa journeytooptimalhealthandperformance?We areofferingallofourdischargedpatientsa20% discountoffofallpersonaltrainingpackages! Contact us today for a COMPLIMENTARY FIRST WORK OUT with one of our certified personal trainers. Visit our WEBSITE at thefitinstitutechicago.com to learn more aboutourservices.

I have had a “bad back” for forever.

I was recommended to the FIT Institute where I worked with Stephanie to totally change the way I worked out and understood moves for my body. She was incredibly knowledgeable and patient! It has been about 4 months since my last session and I havealmostback-pain free for thefirst time inyearsandbest of all am confident that I am doing my workouts correctly and most effectively!” - Sarah

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN YOUR SHOULDERS

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Cable Shoulder External Rotation Standing tall with a folded towel between your body and elbow, clasp a cable or tubing. Bend your elbow with your hand facing forward, so that your arm extends outward. Keep your elbow close to your body while gently pulling your shoulder blades together. Slowly return to starting position, “fighting” the resistance.

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Always consult your physical therapist or physician before starting exercises you areunsureofdoing.

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