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REPORT THE WELLNESS
NOVEMBER/DECEMBER 2023
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THE SURPRISING SCIENCE BEHIND YOUR SHAKY MUSCLES
Imagine you’re running through a basic exercise routine. You feel good, so you push yourself harder than usual — and your muscles suddenly start shaking! Every athlete has experienced that moment of panic when tremors hit. But have you ever wondered why your muscles shake? The answer is more complicated than you might think.
Shaking muscles can mean at least three things: You’re underprepared for your workout, pushing yourself too hard, or breaking new ground and building muscle! To figure out which option explains your scenario, ask yourself these questions: 1. Did I drink plenty of water today and get at least seven hours of sleep last night? If not, your muscles could be shaky because of dehydration or fatigue. 2. Am I doing a new exercise? If you’ve never done a jump squat or bench pressed 200 pounds, you’ll probably feel shaky the first time you try a full set. That’s because your body is adjusting to the new motions at a cellular level. Simply put, when you start a workout, your muscle fibers tell your muscle cells whether to contract or relax — and those fibers can get tired of doing their job. When one fiber becomes fatigued, your body adjusts to rely
on another. Trying something new (essentially, asking your fibers to give new directions) can confuse your body and delay the tradeoff, making your muscles shake. 3. Am I pushing myself harder than I ever have before? When you amp up the intensity of your workout, your body will often do more muscle fiber “tradeoffs” than usual because you’re demanding more output. When too many tradeoffs happen at once, that can make your muscles shake. Muscle tremors aren’t always a bad sign. If you’re trying a new exercise or pushing for improvement, they’re part of the learning process! However, if you’re struggling with exhaustion or dehydration, or you think you’re overworking yourself, shaking can be a red flag. Consider reducing the intensity of your workout or taking a rest day. When in doubt, discuss the issue with a physical therapist, especially if you’re recovering from an injury.
CONTINUING TO KEEP YOU SAFE AND HEALTHY Enhanced Sterilization Protocols and Controls
Hand-sanitizing stations are located throughout the office.
Beverages will be served safely only upon request.
There will be additional time between patients for enhanced sterilization.
Curbside check-in from your vehicle is now available.
Please reschedule if you have a fever or a sick family member.
Medical-grade air filtration is used in all operatories.
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From Snowy Villages to Year-Round Holiday Cheer EXPLORE AMERICA’S MOST MAGICAL CHRISTMAS TOWNS
to see why. This Bavarian-style village experiences nearly 96 inches of snowfall every year, and they certainly don’t hold back when it comes to the holidays. The town lights up and decorates almost 21 miles, where you can find reindeer farms, carolers, gingerbread competitions, and Christmas markets. Every step of the way offers an Instagram-worthy photo opportunity! Solvang, California A slice of Denmark right in sunny California, Solvang brings endless holiday cheer, especially with their annual Julefest. Pronounced “Yule-fest,” this month-long festival takes place every December and features picturesque events, including a ballerina-filled tree lighting ceremony, visits from Santa, culinary delights, traditional Danish celebrations, and much more! Woodstock, Vermont During Woodstock’s Wassail Weekend, you’ll find the town in peak Christmas mode,
where you can experience parades, horse- drawn carriages, carolers, and the Billings Farm, a local favorite of the season. Stroll down Main Street to witness an idyllic Christmas spot filled with cozy small-town shops and restaurants. North Pole, Alaska If you ever feel like celebrating Christmas in the middle of summer, we know the perfect destination. North Pole, Alaska, offers Christmas decor and festivities year-round! Here, you can get up close and personal with Santa’s reindeer, meet the man himself, and enjoy the snow that covers the entire town. Be sure to check out their ice sculpture competition, which features artists from all over the world! Ready for the Christmas celebration of your dreams? Start planning your next holiday vacation at any of these destinations, and we promise your dreams will most definitely come true!
It may be too late for less spontaneous travelers to start planning a Christmas vacation. But that shouldn’t stop you from planning next year’s holiday journey! The good news is you don’t need to venture to another continent to find a Christmas wonderland. There are countless picture- perfect Christmas towns across the country. Make your next Christmas trip feel like a Hallmark movie at one of these festive towns! Leavenworth, Washington Many have dubbed Leavenworth the most Christmas-centric in the U.S., and it’s easy
SMILE-FRIENDLY RECIPES
BRAIN BREAK!
CHICKEN, LEEK, AND BLUE CHEESE PILAF
Ingredients
• 2 1/2 cups water • 1/2 cup brown basmati rice • 2 tsp vegetable bouillon powder • 1 bay leaf • 1 tsp grapeseed oil • 2 skinless chicken breasts,
chopped • 1 leek, thinly sliced • 2 zucchini, thinly sliced • 1 cup frozen peas • 4 walnut halves, broken • 1/4 cup crumbled Gorgonzola cheese
Directions
1. In a large pot, add water, rice, bouillon powder, and bay leaf. Cover, bring to a boil, then reduce the heat and simmer for 20 minutes. 2. Meanwhile, in a large frying pan, heat oil and stir-fry chicken over medium-high heat until just cooked. Remove from pan, then fry leek until soft. Add zucchini, stir-fry for a few minutes more, then add peas. 3. When the rice is cooked, add it and any liquid from the pot to the vegetables. Return chicken to the pan, then cover and cook for 5 minutes more. Stir in walnuts and cheese and serve hot.
Inspired by BBCGoodFood.com
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Merry Christmas and Happy Holidays! PAGE 1
Why Your Muscles Shake During a Tough Workout PAGE 2 Discover the Most Enchanting Christmas Towns in the US Chicken, Leek, and Blue Cheese Pilaf PAGE 3
Welcoming a New Family Member PAGE 4
Announcing the Birth of Keller Wendell Copeland
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