The holidays have come and gone, and January brings that feeling of starting over, turning a page or a new leaf. I’m not quite sure if that’s because it’s the beginning of a new year or if it’s because we get this overwhelming sense of guilt from eating our faces off and just generally being unhealthy during the holidays that we think it’s time to make a change.
NEWSLETTER The Newsletter About Your Health And Caring For Your Body Before you make that New Year’s Resolution...
1. Make your resolutions very small and measurable. For example, world peace is not a great resolution. Very big idea and very hard to measure. However, doing 10 pushups every day is a great resolution. Why? Because it’s small, it’s something that won’t overwhelm you. It’s also very measurable. Did I do 10 today? Yes or no. It’s simple. 2. You can update your resolution as you go. Better yet you can let it grow. So you’ve done 10 pushups every day for a month. Now it’s easy and you’ve got the routine down. Time to update the resolution to 10 pushups a day followed by 10 flights of stairs. Can you see how this resolution has a better chance of actually working as opposed to making a resolution to “start exercising,” or “being more healthy.” I hope you put this to work because it really works if you do it this way. Don’t let past failures stop you from continuing to try - just try differently. Good luck and Happy New Year!
The holidays have come and gone, and January brings that feeling of starting over, turning a page or a new leaf. I’m not quite sure if that’s because it’s the beginning of a new year or if it’s because we get this overwhelming sense of guilt from eating our faces off and just generally being unhealthy during the holidays that we think it’s time to make a change. In any case, if you’re thinking about making a resolution or if you have already made one I have a few pieces of advice for you (don’t worry, it’s not illegal to change your resolution in the middle of it - and I won’t tell anyone anyway). First I’d like to share some of our resolutions from the office: • “Live a healthier lifestyle” • “Lose weight” • “Not sweat the small stuff anymore”
• “Do 10 pushups every morning” • “Spend more time with my family”
These are pretty standard resolutions and maybe some of these are yours as well. If you’re interested in making a resolution but haven’t figured it out or if you’re not sure you picked the right one let me give you two simple tips that can really help.
INSIDE : • How To Approach A New Year’s Resolution • Getting to the Bottom of Back Pain
• Chocolate Hazelnut Biscotti Recipe
www.nextsteppt.com
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
HOW TO APPROACH A NEW YEAR’S RESOLUTION
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 focusing on “losing 10 pounds,” try focusing on going for walks or eating healthy salads for lunch — you will 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 process — the infinite present moments in which transformation will occur — rather than the single instance of its attainment.
Consider Resolution Alternatives. If the pressure of New Year’s Resolutions is too much, 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.
SERVICES & THERAPIES :
• Wrist / Hand Pain • Wellness / Balance Problems • Ankle / Foot Pain
• Knee Pain • Sports Injuries • Shoulder Pain
• Physical Therapy • Low Back Pain • Neck Pain
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GETTING TO THE BOTTOM OF BACK PAIN There are a lot of different reasons as to why you may be experiencing back pain, and ignoring any of them is not a good idea. Some of the most common issues that cause back pain to linger include:
When it comes to back pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based. To get started with putting an end to your back pain, call us today.
• Muscle sprain or strain • Slipped vertebrae or disc
• Tear or hyperextension to the supporting muscles or tendons • Arthritis These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on.
Call (516) 681-8070 to schedule an appointment with your physical therapist today!
Chocolate Hazelnut Biscotti Recipe
Relieve Back Pain In Minutes Try this simple exercise to keep you moving
INGREDIENTS 1 1/3 cups all-purpose flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda
STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground. Repeat 6 times on both sides.
1/4 teaspoon kosher salt 1/2 cup butter, softened 1/2 cup chocolate hazelnut spread (recommended: Nutella) 1/2 cup sugar 1/2 cup brown sugar 1 egg 1 teaspoon vanilla extract 3/4 cup chopped toasted hazelnuts
www.simpleset.net
INSTRUCTIONS Preheat the oven to 375 degrees F. In a medium bowl combine the flour, baking powder,bakingsoda,andsalt.Setaside. Inanothermediumbowlcombine thebutter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream the ingredients together, about 4 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixture until just combined. Add the hazelnuts and stir until just combined. Using a tablespoon measure, spoon out the cookie dough onto a cookie sheet, spacing the moundsabout4 inchesapart.Use the tinesofa fork toflatten thecookiedough.Bake until lightly golden around the edges, about 10 to 12 minutes. Use a metal spatula to transfer the cookies to a wire rack and let cool.
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What’s New?
Patient Success Spotlight
Happy New Year to everyone! 2018 was a fantastic year and it wouldn’t have been without all of you. When you have pain we know you can go wherever you want to get some help so thank you very much for choosing us. 2019 looks to be an exciting year as well. We’ve teamed up with a few organizations that want us to perform our low back pain and sciatica workshop in their facility - more to comeon that. We’vealsoagreed to teachsomeof the localphysical therapy and physical therapy assistant students - so look for them to be coming to the clinic later this year. Some of you may have noticed that we’ve been calling you to check up on you. We like to check in at your 2, 6 and 12 month post graduation date. If you haven’t heard from Nicole you probably will at some point. It’s her job to make sure everyone is feeling OK, so if you see our number calling you (or texting you) that’s most likely Nicole just making sure you’re feeling great - so please pick up the phone and let her know how you’re feeling. Talk to you soon. Chris Ostling
“Dr. Chris fixed me all up!” “I came to Next Step after a horrible trip to the ER for severe lower back pain. I could not walk or do any of my normal activities. I had an upcoming backpacking trip overseas in one week & Dr. Chris fixed me all up. I can say I wouldn’t be walking without it. The treatments he provided were extremely helpful and useful since I can do some of them while away as well.” -Dakota Moynihan.
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