Health & Wellness The Newsletter About Your Health and Caring For Your Body
HOW MOTIVATED ARE YOU? Insight into Chris & Heidi Powell’s Step by Step Program
INSIDE • How To Get Rid Of Your Constant Pain • Discover How Weight & Pain Are Linked!
• Patient Results & Testimonial
• Exercise Essentials
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Why Weight Matters When It Comes To Joint Pain
Here are some helpful weight and joint tips fromHarvardMedical School.
Let’s look at weight and your knees. When you walk across level ground, the force on your knees is the equivalent of 1½ times your body weight. That means a 200-pound man will put 300 pounds of pressure on his knees with each step. Add an incline, and the pressure is even greater: the force on each knee is two to three times your body weight when you go up and down stairs, and four to five times your body weight when you squat to tie a shoelace or pick up an item you dropped. Losing a few pounds can go a long way toward reducing the pressure on your knees — and protecting them. For example, research has proven that a sustained 10- to 15-pound weight loss in obese young people can translate to a much lower risk of osteoarthritis later in life.” (continued inside)
“If you’re having the occasional twinge of joint pain when you go for a walk or climb stairs, or you’re worried about arthritis because a parent had it, one step toward prevention is to check your weight. There are two ways that being overweight raises your risk for developing osteoarthritis (the most common joint disorder, which is due to wear and tear on a joint). First, excess weight puts additional stress onweight-bearing joints (the knee, for example). Second, inflammatory factors associatedwith weight gainmight contribute to trouble in other joints (for example, the hands).
THE BEST TACTICS FOR LOSING WEIGHT
“Increasing physical activity has many health benefits and can help you shed weight. But stepping up your exercise alone is rarely enough to help you lose weight. Every pound you’d like to shed represents roughly 3,500 calories. So if you’re hoping to lose half a pound to one pound a week, you need to knock off 250 to 500 calories a day. A good way to start is to try to burn 125 calories through exercise and eat 125 fewer calories each day. Don’t forget that the math works both ways: indulging in an extra 100 calories a day without burning them off can leave you 10 pounds heavier at the end of a year! Over time, routine treats like a scoop or two of ice cream, a calorie-packed coffee drink, or visits to the cookie or candy jar can tip the scales in the wrong direction.” -Harvard Medical School
For more information visit: www.health.harvard.edu.
Tips on how to lose weight and live with less pain, are a part of your Physical Therapy session! Through guidance and the expertise from our Physical Therapists and Metabolic Coaches we can start your weight loss goal and pain relief today! Simply call and ask about our Metabolic Program and we’ll take it from there!
Eliminate the pain holding you back!
Do you suffer with any of the following symptoms? 9 Pain while walking 9 Shortness of breath 9 Difficulty standing for > 20 mins 9 Radiating pain up your back
Excess weight causes increased pressure on your joints leading to the body aches and pains that result in a trip to Physical Therapy. Trying to deal with the pain only can provide minimum to temporary relief. Don’t ignore your pain any longer, we can help! • Move Freely • Alleviate Pain • Have More Energy • Enjoy Activities Pain Free • Gain Strength • Lose Weight Don’t let excess weight control your life
Just Mention “Chris and Heidi Powell” For a FREE ANALYSIS Call Us Today 951.684.2874
CALL US TODAY 951-684-2874
Patient Success Spotlight
We love success stories Here’s A Special One From Katie Brimhall
“It has been a roller coaster of a journey these last 2 ½ years, but I am so grateful to those who believed in me when I didn’t believe in myself. I’m so grateful for the amazing opportunities I’ve had and for the incredible friends I’ve made along the way. Here are some tips I’ve learned along the way, and I hope they can help others on their transformation journeys”: 1. Find your tribe. Finding a tribe of supporters who love me no matter what has been my saving grace.
2. Find an amazing “Super Friend” who will get real with you when all you want to do is eat cheeseburgers, pizza, and take out and lie on the couch watching Netflix all day.
3. Be patient with yourself and the process! You didn’t put all of the weight on overnight, so it’s going to take time to work it off.
4. Nutrition is key! I’ve injuredmyselfmore times than I’d like to admit, been sick, and have even been diagnosedwith a rare disease that keptme fromworking out for a while, but I stuck with my nutrition and was still able to reach my goals.
5. Get back up when you fall. You’re going to fall down sometimes, and it’s easy to beat yourself up and just want to give up. But each time I fell, I picked myself up and got back at it again. The only time you actually fail is when you stop trying, and if I can do it, so can you!
6. Keep your promises to yourself. Being cast for a weight loss show that ended up being cancelled would have been the perfect excuse to give up and go back to my old habits, but I had made a promise to myself, and I finally started seeing that I was worth keeping my promises to myself. YOU ARE WORTH IT! Become a promise keeper and don’t give up when things get hard!
7. Choose your hard. Meal prepping is hard. Exercising every day is hard. Losing weight is hard! But so is being fat and uncomfortable and barely able to breathe when walking up the stairs. I am going to keep my new healthy lifestyle. THIS is the hard I CHOOSE!” - Katie Brimhall Staff Spotlight: Felisha Dix
Felisha Dix is the Wellness Director for all five locations at Marketplace Physical Therapy. She works closely with Powell Metabolics to implement our new Metabolic Wellness Program for our Physical Therapy patients. Her focus is to help each patient reach their fullest potential through Physical Therapy and Wellness. She has a passion to better the lives of those around her by educating them on nutrition, exercise, and transformational techniques. Felisha has a Bachelor’s Degree in Entrepreneurial Management from California State University of San Bernardino.
HEALTH & WELLNESS Your Transformational Specialists!
Chris Powell & Heidi Powell
Both Heidi and Chris were transformational specialists on ABC’s highly rated documentary style series “Extreme Weight Loss.” With an unyielding dedication to helping others, Chris and Heidi travel the country using innovative techniques, education and expertise to guide individuals who struggle with their weight toward shedding it! What Is The Metabolic Program? Marketplace Physical Therapy has partnered with the Powell Metabolic Program! This program was specifically designed for our patients to aid in the recovery of their physical pains. Excess weight puts increased pressure on joints, causing additional pain to our patients onset conditions and can be the main cause of current pain as well. This is why we provide a nutrition and exercise based weight loss program alongside Physical Therapy! How much does it cost? The Metabolic Program comes at NO EXTRA CHARGE to your Physical Therapy visit. We want our patients to improve fully instead of simply treating the onset condition! Let’s get to the root of the issue together so that you can be free from the pain that continues to hold you back!
How Can You Sign Up? Step 1: Visit your Primary Care Physician to see if you have a need for Physical Therapy Step 2: Obtain a Referral/Prescription stating the Physical Therapy need as well as any of the following: A. Metabolic B. Nutrition C. Obesity D. Weight Loss E. Diabetic What’s included? 1. Community of support from our Metabolic Wellness App 2. Ability to reach out to the Wellness Coaches with any health question or concerns 24/7 3. Nutritional guidance with a variety of recipes for patients to choose from 4. Weekly measured progress and accountability from your Marketplace Coach 5. Graduation into our Carb Cycling Program specially designed by Chris and Heidi Powell from the Extreme Weight Loss TV Show! 6. Results, and continued access to the Metabolic Wellness App even after completion! That’s it! Then call us to schedule an appointment!
Exercise Essentials Try these exercises to keep your body strong and flexible...
STRAIGHT LEG RAISES Lie down with 1 leg bent at a 90-degree angle and your foot flat on the floor. Extend your other leg fully. Tighten your quadriceps (thigh muscles) within your straightened leg and raise it to a 45-degree angle. Hold your leg in this elevated position for about 1 or 2 seconds before slowly lowering it back to the ground. Do 3 sets of 8 to 12 repetitions.
HAMSTRING STRETCH Sitting at the edge of your chair, straighten one leg out in front of your body with your heel on the floor and your toes pointed towards the ceiling. Then, sit up straight and try pushing your navel towards your thigh without leaning the trunk of your body forwards. Repeat 3 times for each leg.
Strengthens Core & Relieves Lower Back
Exercises copyright of
DO YOU KNOW SOMEONE STRUGGLING WITH WEIGHT LOSS, BODY ACHES AND PAIN?
Do You Have Friends Or Family Unable To Do The Following? REFER A FRIEND!
• Move without pain • Bend and move freely • Balance confidently and securely
• Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
Give the gift of health! We provide relief from pain through Physical Therapy and offer the Metabolic Program at NO EXTRA CHARGE to our patients! Pass along this newsletter or have them call us directly for a FREE Pain or Injury Assessment.
CALL US TODAY 951-684-2874
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