YOUR MOVEMENT MONTHLY
JUNE 2019
WWW.PEAKPERFORMANCESPORTSANDSPINE.COM| 509-453-PEAK (7325)
MEET MICHAEL BLIZNIAK DEDICATED BIKER AND PHYSICAL THERAPIST
We have a wonderful team here at Peak Performance Sports and Spine, and I wanted our readers to have a chance to learn more about them. That’s why, for this month’s newsletter edition, we’ll be featuring our team member Michael Blizniak. Michael is a Doctor of Physical Therapy, and his passion for cycling coincides with his desire to help his patients with their physical health. I come from a family of teachers, nurses, and physical therapists, and my exposure to these evolving fields led me to where I am now as a physical therapist. It’s a perfect career that allows me to combine all of my interests into one. Practicing physical therapy enables me to be mobile and independent in where I want to live and work, which has opened many doors and avenues for current and future opportunities. As a physical therapist, there are many paths one can take. Working in education, research, private practice, or in many other health care settings are all viable options physical therapists can pursue. When I thought of becoming a physical therapist, these possibilities were very exciting. I started working at Peak Performance in 2018. My wife had just graduated from nurse practitioner school in Seattle
and was accepted into the Yakima Valley Farm Workers NP Residency program. We decided to move to Yakima so I could support her while she participated in her nurse practitioner residency. During the summer of 2018, I was looking to work for a physical therapist owned clinic, and Peak Performance was perfect. I was able to combine physical therapy with one of my passions — bike fitting. Growing up, I lived out in the country outside of Buffalo, New York, and having a bike meant freedom and independence. My bike gave me the ability to explore the surrounding area and learn more about myself. I continued to cycle throughout college and while performing my clinical rotations around the country. Since then, I have rode my bikes in New Jersey, North Carolina, California, Colorado, Oregon, and most recently, Seattle. In each place, cycling has allowed me to learn more about the communities I was living in. Becoming a certified bike fitter came naturally to me. I am an avid cyclist and bike racer, and I understand the dynamics of cycling and being an endurance athlete. I became certified to help other cyclists with my knowledge and experience. A common misconception is that riding a bike brings natural aches and pains. Many cyclists think it’s normal if their back or
neck starts to hurt or if their feet, knees, or legs go numb, but it’s not.
Bike fitting at the clinic is a very personal experience: Clients bring in their own bike and I set them up on a stationary bike trainer. I take my time and fully examine and evaluate their position on the bike. I take measurements using a laser and goniometer of their hip, shoulder, elbow, and foot positions. I use that information to adjust their bike to accommodate their specific biochemical and skeletal needs. My goal is to help ensure that my clients can return to cycling without limitation due to pain. Cycling can be a fun, pain-free way to exercise, and bike fitting is one way to accomplish that. I’m so happy for the opportunity to work with the amazing team at Peak Performance and everyone in the Yakima area. If you’re interested in a bike fitting, don’t hesitate to call our offices. I’ll be more than happy to work to help you achieve your cycling goals!
–Greg Huefner
–Michael Blizniak
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IT’S ALL GREEN TO ME THE BEST GREEN FOODS TO ADD TO THE MENU
You need to eat more green foods.
recently noted that people who get most of their vitamin E from their diet tend to have a lower risk for Alzheimer’s disease. It’s all the more reason to enjoy that avocado toast!
No, this doesn't mean green Skittles. Green vegetables comprise one of the most important food groups, and most people aren’t eating enough of them. But if you do decide to get more nutrients from green veggies, remember that not all greens are created equal. Dark leafy spinach is basically a superfood, offering protein, iron, vitamin A, and tons of minerals. Meanwhile, iceberg lettuce or celery may fill your stomach up, but they offer little to no nutritional value. Next time you’re at the grocery store, keep an eye out for these top-rated green vegetables that are both delicious and nutritious.
Edamame
Looking for a filling mid-afternoon snack? Skip the potato chips and help yourself to some edamame. These Japanese soybeans are a familiar sight on sushi menus, but they’re also readily available in the freezer section of your local grocery store. Edamame is delicious and a great source of protein, making it the perfect snack.
Watercress
Avocado
Step aside, kale; here’s the real queen of green. With more calcium than milk, more iron than spinach, and more vitamin C than an orange, watercress is one of the best greens you’re not eating. With all of these extra vitamins, watercress has been shown to improve heart health, bone health, and even act as an antidepressant. Next time you need a pick-me-up, consider a watercress salad. Your whole body will thank you! Bad childhood encounters with canned spinach or steamed Brussels sprouts are why many people avoid green veggies. But the produce section is full of tasty, healthy options waiting to appear on your dinner plate and improve your well-being.
They’re tasty, they’re trendy, and they’re great for your eyes. Avocados are a great source of an antioxidant called lutein, which improves eye health. They’re also rich in vitamin E. Researchers have
WHY TAI CHI IS COOLER THAN YOU THINK BETTER BALANCE WITH THE INTERNAL MARTIAL ART
When you think about martial arts, a few images come to mind: Mr. Miyagi, possibly nunchucks, and people breaking objects using impressive disciplined strength. But one of the most powerful martial arts you may not immediately picture is tai chi. This ancient Chinese form of combat in slow motion is an internal martial art that works from the inside out by developing the body’s internal energy, known as qi, or “chi.” In Chinese medicine, balanced qi is essential to good health. Hundreds of studies demonstrate the mental and physical benefits this quiet martial art provides. Because of its focus on posture, tai chi is particularly helpful for balance. In Harvard’s analysis of 20 different studies, tai
chi was shown to improve cognitive function and slow the progression of dementia more than other forms of exercise. While the movements appear mild, the practice of tai chi requires discipline and strength. That’s part of the reason why it provides a powerful punch of health benefits and also why less than 5 percent of people stick with it. Some teachers say it takes three years to learn the basic movements of tai chi — and more than a lifetime to master. Physical training, combined with the internal meditative aspect of tai chi, are the reasons martial arts legend Jet Li has turned to the exercise in recent years, even campaigning to make it an Olympic event. In an interview, Li explained his push to make tai
chi a more widely recognized and accepted exercise: “In our attempts to push ourselves, we’ve lost sight of an important part of the sporting mindset: balance.” For anyone setting out on a mission to age gracefully, tai chi can help reduce your risk of falling with its focus on posture. An ounce of preventive tai chi may be worth a pound of cure; the Center for Disease Control reports that people pay an average of $35,000 in health care costs every facilities offer opportunities to learn tai chi, from free community classes to entire tai chi facilities. Go see for yourself why this is the martial art everyone should practice. time they fall. Many community centers and health and wellness
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AN ANCIENT SOLUTION TO MODERN PROBLEMS THE TRUTH ABOUT MEDITATION
Close your eyes and take a deep breath.
defy gravity and hover above the earth? Probably not. But there are so many benefits that will leave you feeling lighter in another way. A study published in JAMA Internal Medicine found that mindful meditation lowers stress levels, and patients who habitually meditate report less chronic pain. Another study published in the same journal found that regular meditation also fights depression. Meditating is as simple as sitting in a quiet place, closing your eyes, and focusing on your breathing for a few minutes. Whenever your mind starts to wander, gently bring it back to your breath. You don’t need to climb a mountain or pay for a week-long retreat to start meditating. HOW DO I MEDITATE?
This is the first step in every meditation session. Though often associated with the New Age metaphysical movement, meditation isn’t all about incense and healing crystals. Meditation is an ancient practice that strengthens your mental focus, and recent research suggests that it offers real solutions to modern problems.
foundation for meditation. Popular apps like Calm or Headspace are available on any smartphone and offer guided courses you can start anywhere, anytime. You could also check online or at your local community center for group classes if you would like some in-person guidance. Meditation isn’t a magical ritual that will cure all that ails you, but plenty of research suggests meditation does provide tangible benefits to our mental and physical well-being. Maybe one day, meditation will be as commonplace as daily exercise.
WHAT IS MEDITATION?
Meditation has strong roots in various religious and cultural traditions, but anyone can find value in practicing it. The purpose of meditation is to strengthen your mind by promoting mindfulness, focus, and awareness.
DOES MEDITATION WORK?
It depends on what you mean by “work.” Will meditation allow you to
That said, there are plenty of resources that help beginners build a strong
ZUCCHINI SALADWITH TOASTED HAZELNUTS
TAKE A BREAK!
Inspired by Food & Wine magazine
INGREDIENTS
DIRECTIONS
• 3 small zucchini (3/4 lb.) • 1/2 tsp lemon zest, grated • 3 tbsp fresh lemon juice • 3 tbsp extra-virgin olive oil • Salt and pepper, to taste • 1/4 cup toasted hazelnuts, coarsely chopped • Mint leaves, for garnish • Parmesan cheese, preferably
1. Using a mandolin or very sharp
knife, slice zucchini lengthwise into extremely thin, wide ribbons. 2. Arrange zucchini ribbons on a plate, sprinkle with lemon zest, and drizzle with juice. 3. Drizzle oil over zucchini, season with salt and pepper, and toss. 4. Scatter hazelnuts over the top, garnish with mint and cheese, and serve.
Parmigiano-Reggiano, for garnish
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509-453-PEAK (7325) www.PeakPerformanceSportsandSpine.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
2505 Racquet Lane Yakima, WA 98902
1. COVER TITLE PHYSICAL THERAPIST HIGHLIGHT INSIDE THIS ISSUE 2. ARE ALL GREEN FOODS THE SAME? GIVE TAI CHI A TRY 3. TAKE A DEEP BREATH ZUCCHINI SALAD WITH TOASTED HAZELNUTS 4. STRETCHES FOR BETTER BALANCE
2 STRETCHES YOU SHOULDDO EVERY DAY
FOR BETTER BALANCE AND FLEXIBILITY
Your fitness routine is likely centered on building strength, tone, and endurance. But what about your balance? As American Council on Exercise (ACE) certified trainer Robbie Ann Darby points
who suffers from plantar fasciitis): Kneel on the floor, arranging your legs under you so that your shins and the tops of your feet are on the floor and your glutes are resting on the bottoms of your feet. Maintain an upright posture. Raise yourself slightly, pick up your heels, and tuck your toes under. Slowly ease your weight back over your feet so that your glutes are resting on your heels and your toes are stretched. This can be an intense stretch, so ease into it. If it’s too much right now, start by sitting in a comfortable position with one foot in your lap. Gently pull back on your toes until you feel a stretch. Hold for one minute. CALF STRETCH Your calf muscles can limit your ability to place your feet flat on the ground while doing lunges, squats, and other
movements. If your calves are tight, stability can be difficult. To stretch your calves, stand facing a wall and put your left foot behind you, toes facing straight ahead. Lean forward, keeping your heel on the ground and using the wall for stability, until you feel a stretch. Hold for 30–60 seconds, then switch sides. Try adding these stretches to your routine 3–5 days a week, building up to once per day, every day. physical therapy can help. Whether you experience balance challenges related to aging or an inner ear issue, physical therapists can show you how to strengthen muscles and improve flexibility relative to balance — and make it fun in the process! Contact your local PT team to find out how they can help. If you’re experiencing balance issues or are concerned about falling,
out, improving your balance benefits everything you do. By improving your flexibility through stretching, you’ll be able to master the transitions between exercises and develop the power you need for better balance. Here are two essential stretches you can incorporate into your everyday routine. FOOT STRETCH Our feet carry us every day, and when they’re tight, our balance can be affected. Help ease foot tension with this stretch (which is also great for anyone
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