Next Level: Physical Fitness for the New Year

The Newsletter About Your Health And Caring For Your Body NEWSLETTER ENJOY THE HOLIDAYS


INSIDE: • Enjoy The Holidays Without Overeating • Staying Physically Fit During The Holidays • Exercise of the Month • Patient Success Spotlight 1: Don’t Skip Meals Saving your appetite for a big holiday party or feast? Don’t. Skipping meals during the day may result in overeating. It is especially important to have breakfast, as research shows that those who eat this important morning meal tend to consume fewer calories throughout the day. (continued inside)

The Newsletter About Your Health And Caring For Your Body NEWSLETTER


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• Concussion Prevention Programming • Return To Sport Screening • Cupping Therapy

• Corrective and Functional Programming • Manual Therapy • Running Technique Analysis and Corrections

Include lots of fiber by eating fruits, vegetables and whole grains. Fiber-rich foods are high in volume and will satisfy hunger, but are lower in calories. 2: Eat Small Portions Holiday meals tend to be large, buffet-style and include second and third helpings. While one might not eat an entire cake, a common mistake is eating large portions of foods that are perceived as healthy. It’s important to include nutrient-rich foods in your diet, but also remember that these foods have calories as well and should be eaten in moderation. Using this approach at the holiday dinner table will allow you to maintain a healthful eating plan — one that can also include dessert. 3: Pick a Strategy to Avoid Overeating — and Use It! There are many strategies to help you avoid overeating. Using a smaller plate, for instance, allows you to put less food on your plate and encourages proper portion sizes. Also, start by filling your plate with vegetables and salad before going to the entrees and desserts. Eating a salad before your

meal can help you eat fewer calories overall. Eat slowly and savor every bite, and before you go back for seconds wait 10 minutes to see if you really still are hungry. 4: Keep Moving Finally, after dinner, get some physical activity. This is a great time to go for a walk and catch up with family members, or play catch or a game of basketball with the kids. 5: Visit with a Registered Dietitian Nutritionist Need help figuring out how to politely refuse Aunt Sally’s push to fill your plate again? How about ways to stick with your personal lifestyle goals? For more information on eating well, contact a registered dietitian nutritionist in your area. Sources: without-the-weight-gain

Staying Physically Fit During The Holidays

1. Keep moving. In addition to staying active, try to avoid sitting for prolonged periods of time. Remember: Too much sitting is hazardous to your health. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors. 2. Be creative and get rid of ‘all or nothing’ mindsets. The holidays are hectic, but do your best to avoid the ‘all or nothing’ mentality when it comes to healthful eating and physical activity. In reality, there is more than just one way to live healthfully and be active. During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new group fitness classes to building physical activity into holiday traditions. Think outside the box when it comes to ways to

have quality time with family and friends while also prioritizing your health.

3. Plan – and remember there is always time and opportunity for a workout. Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember that some exercise is better than none. Rather than skipping the gym altogether, make time for a quick workout. From now until New Year’s Day, your schedule will likely be filled with family obligations, traveling and festive outings with all sorts of tempting treats. Even the most disciplined people can find it difficult to stick to their health and fitness routines. However, with these tips, you will be able to manage activity into your daily schedule with patience and time.

Exercise of the Month Try this movement if you are experiencing any pain.

Adult Group Classes

Strengthens Hips

HIP ABDUCTION STRENGTHENING IN SIDELYING While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.

Somefitnessenthusiasts likebiggroupfitnessclasseswhileotherspreferthe smallersizedclasses.Weprovideboutiquestyle,smallgroupfitnessclasses to the general public. We keep the class sizes small, so that our certified coaches can pay close attention to your form. Many of our clients transition to our small group adult fitness classes after rehabilitation to continue on their journey on the wellness track. Our certified coaches also work with our doctors to make sure that you are safely integrated into the classes. For more information, Contact us at Woodcliff Lake, NJ center.


Patient Success Spotlight

Coupon Corner


CALL TO SCHEDULE TODAY! 123 Broadway Woodcliff Lake, NJ 07677 (201) 746-9966 We Look Forward To Hearing From You!

“After taking a fall which messed up my right knee and left shoulder, I went to Next Level for PT. John Mendenhall took me under his care and after 11 visits, I was feeling like new again, considering my age of 75. Anyway, I’ve decided to continue exercises at home, using the gravity straps, stationary bikeand treadmill.Johnhasaverynicearea thereathis locationandappears to be equipped to handle any and all types of PT requirements." - George B. "After 11 visits, I was feeling like new again..."

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Physical Therapy at Next Level Physio

Our philosophy comes down to three words: MOVE. EXCEL. INSPIRE.

Through individualized therapy and conditioning, we work with our patients and clients to help them MOVE correctly, painlessly, and skillfully. Our strengthening, conditioning, and performance coaching help them EXCEL to the next level of their sport and other pursuits. Finally, as our patients and clients reach their aspirations, we encourage them to INSPIRE others along the way to set new goals and reach for higher heights. When an athlete is injured or if he or she is suffering from a chronic issue, physical therapy is necessary for rehabilitation. But every athlete is different and physical therapy is not a one-size-fits-all solution. AtNextLevel,wework individuallywithallofourathletestobuildaphysicalprofile, identify underlying issues,andcreateaspecializedplantoputeachpatientonthepathtohealing. Beyond our hands-on approach to healing, what really sets us apart as a physical therapy clinic is that we don’t believe the partnership should end when the pain does. We partner with athletes to develop healthy lifestyles and design exercise regimens in order to prevent reinjury. This level of physical therapy is unparalleled in the industry and underscores our commitment to full body care.

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