CALDWELL 1906 Fairview Ave., Ste. 410 Caldwell, ID 83605 (208) 454-9839 Nampa, ID 83686 (208) 465-9418 THE ASCENT NAMPA - MIDLAND 130 S. Midland Blvd. Nampa, ID 83686 (208) 461-5057 NAMPA - SOUTHSIDE 3151 E. Greenhurst Rd.
JANUARY 2019
3 TIPS FOR SUCCESS HOW TO ACHIEVE YOUR FITNESS GOALS IN THE NEW YEAR
BE CONSISTENT The new year might be the traditional time to get back into shape, but you’re going to have the most success with your workouts if you stick with them each week, even after the New Year’s excitement wears off. Being consistent will help you maintain your health and stay at peak performance. Even as you’re starting a new program, continue to do the exercises you learned in physical therapy. They are going to help you stay healthy and injury- free. If you are hurting and can’t continue with your workouts because of it, give your trusty local PT at Altitude a call. We’ll help you work through it. Know that you’re not alone in working toward self- improvement. Here at Altitude PT, we are finding ways to get even better at what we do. We want to make PT more accessible for our patients and community in 2019. We’ll be carrying this goal out with even more workshops this year, like the shoulder workshop we’re hosting on Jan. 18. It’s our commitment to share our knowledge and help you continue your progress long after you leave our clinics. Here’s to making these goals come true! –Sean Weatherston
Happy New Year’s! I hope you all enjoyed the holidays with your loved ones. We had an awesome time with family, and we’re heading into 2019 full of those good feelings. Have you made any resolutions this year? If so, go after them. If the new year motivates you to make a fresh start, act on that inspiration and make a plan for how you’ll get there. Be specific about your intentions, and share them with someone to help you stay accountable. When people share their resolutions with others who believe in them, they are more likely to achieve their ambitions. Working with a family member or friend is helpful and usually more fun than working alone. When one of you is having a bad day, the other is there for support. As you’re getting back into an activity or starting a new one, remember that it takes time to achieve anything worthwhile. Set yourself up for success by keeping a few additional tips in mind. BE REASONABLE You want to improve your fitness, and that’s a significant step to take for your health and well-being. But you can’t overcome several
months — or years — of inactivity in two weeks. It’s not realistic to go from a couch potato to a bodybuilder in two weeks. Set reasonable expectations for yourself as you start. Progress may be slow at first but, on the days when you want to skip a workout, visualize your reason for setting this goal. Is it to get in shape for an upcoming event? Is it for your health? Is it to lose 10 pounds? That reason will help you keep going. TAKE IT SLOWLY As you’re getting into a program, remember that you’re pushing yourself beyond what you’re used to doing. Your body may want to rebel a bit. Moderate to mild soreness that lasts a few days is probably okay, but if it lasts longer than that or if you’re so sore that you can’t get out of bed, you may have pushed yourself too hard. Especially when you’re starting, give your body time to recover. Lower-intensity days are necessary. It doesn’t mean you have to confine yourself to bed rest, but plan for a couple of days a week dedicated to less intense physical activity. Stretching, walking, and foam rolling are all activities you can do on a low-intensity day.
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Reuniting Brothers in Arms SGT. FIELDY COMES HOME
atmosphere at all of our clinics. “Even as we get busier, we have the same values,” she says. “We’re down to earth, and we meet people where they are. We focus on making this a fun and friendly place to be. Fun is a big part of who we are. We want to make people laugh and have fun when they come in.” It’s part of the friendly, familial climate that makes Altitude PT great. “Because of our one-on-one treatment model, we get to know patients and their families, as well,” Cherie says. “It makes a lasting impression. Even years after their treatments, patients come back to visit us. Last week, we had four patients stop in just to say hi.” Outside of work, you’ll find Cherie staying active in her church community. She also loves to sew and spend time with her husband and their two dogs. For any of you who are familiar with her already, you know she’s a pro on a pair of skates. Having recently retired from roller derby, she’s excited to stay active and keep skating, just with a little less ruckus. Congratulations, Cherie, on your new role. We’re so grateful for you! Sgt. Fieldy was deployed to Afghanistan with his handler, Cpl. Nicolas Caceres, in 2011. Early in their deployment, their vehicle struck a pressure plate while they were on patrol. Fieldy and Caceres were all right, but one of the other Marines in their company was badly injured in the explosion. The injured Marine could not be evacuated by helicopter until the landing zone was secured. Fieldy found another IED in the area and alerted Caceres. The bomb was quickly disarmed, and the injured soldier was taken to safety. This wasn’t the only IED Fieldy found. His sharp nose and dedication helped save thousands of lives. After his deployment, Caceres returned home, but Sgt. Fieldy served several more tours without him. While Fieldy continued to protect soldiers and civilians by tracking down IEDs, Caceres worked tirelessly to make sure he could bring Fieldy home when his service was over. Military working dogs can be adopted by former handlers, law enforcement, or qualified civilians
when they retire. After three years apart and a total of four tours served, Sgt. Fieldy was reunited with Caceres. In 2016, Fieldy received the K9 Medal of Courage Award, and in 2018, he won the American Humane Hero Dog Award for his service. “These dogs are out there with us,” said Caceres when he and Fieldy accepted the Hero Dog Award. “The dangers we face, they face them too. They deserve to be recognized. We ask so much of them, and all they want is to get petted or play with a toy. They’re amazing animals, and Fieldy is just an amazing dog. I can’t begin to express the gratitude I have for him.” If you are interested in supporting our nation’s working dogs or would like to adopt a retired working dog yourself, you can learn more at Missionk9rescue.org.
There are around 2,500 military working dogs currently in service, and their efforts help save the lives of countless soldiers and civilians every day. One of these brave military dogs is Sgt. Fieldy, an 11-year-old black lab who was trained to locate the No. 1 threat in Afghanistan: IEDs.
CHERIE IS YOUR CHAMPION FINDING JOY IN PROBLEM-SOLVING
Many of you who have been to our Midland clinic know and adore Cherie. She’s served as our receptionist — commonly known as our problem- resolution person — there for the past 4 1/2 years. Cherie excels at easing patients’ worries and resolving anything that’s concerning them. We recognize how amazing and talented she is, and it’s the reason she’s now taking on the role of office manager. Congratulations, Cherie! Speaking with Cherie, it’s easy to understand why she’s such a great part of Altitude. Her compassion for our patients shines through when she discusses her job. “It’s a big joy when I’m able to resolve something for a client. It’s one of my biggest joys — making sure that I can take something off someone’s plate,” Cherie says. “When a patient comes in, usually they aren’t feeling great, and stress makes that worse. I want them to know that we care and will go the extra mile to make sure that whatever it is gets resolved.” Seeing Altitude grow since she’s started here, Cherie credits the team’s commitment to our values and maintaining the warm and friendly
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WHAT CAN I DO ABOUT SHOULDER PAIN? ALLEVIATING ACHES WITHOUT INVASIVE TREATMENTS
Tom’s shoulder started bugging him again over the holidays, and it has been painful and tender to the touch. He’s tired of how it keeps him from performing simple tasks and even more so from doing his favorite activities. If you’ve been in Tom’s place, you know that having any part of your body impaired is frustrating. As the most movable joints in the body, the shoulders can be especially prone to injury. Because the shoulder socket is smaller than the ball of the upper arm that it holds, this can lead to instability. The joint relies on muscles, tendons, and ligaments to anchor it. When these are overloaded, fatigued, or traumatized, they can cause other issues, like tendinitis, strains, dislocation, and arthritis. While X-rays and other imaging can help determine the cause of shoulder pain, there are other options that medical professionals may recommend first. In many cases, treating shoulder pain starts with RICE — nope, not the grain. RICE
stands for rest, ice, compression, and elevation. Sometimes a medical professional will prescribe a cortisone shot to see if it helps with pain reduction. Physical therapy has also been shown to aid in pain management and to reduce swelling. You may find it helpful to explore this type of rehabilitation before turning to more invasive treatments, like surgery. A physical therapist can help you work toward treatment goals, like improving your range of motion and learning exercises you can do at home to strengthen your body and reduce the risk of recurrence. You don’t have to tackle this alone. Do you have shoulder pain that’s been bothering you and keeping you from what you love? Come to Altitude PT’s FREE shoulder workshop on Jan. 18 . We’ll talk about some of the ways to treat shoulder pain and help you feel better. Call our number at the bottom of the newsletter for more information. We look forward to seeing you there.
The information here is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional health care advice or services. It should not be used for diagnostic or treatment purposes without talking to a medical professional.
TAKE A BREAK
CITRUS AND AVOCADO SALAD
INGREDIENTS
DIRECTIONS
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1 blood, cara cara, or navel orange, sliced 1/8-inch thick and deseeded 1 Meyer or regular lemon, sliced 1/8-inch thick and deseeded 4 tablespoons olive oil, divided 1/4 small red onion, thinly sliced 2 tablespoons fresh lemon juice
1. Heat oven to 425 F. 2. In a rimmed baking sheet, toss citrus slices with 1 tablespoon oil and season with salt and pepper. Roast citrus until lightly charred and caramelized, about 10–15 minutes. Let cool. 3. Meanwhile, in a large mixing bowl, combine onion and lemon juice. Season with salt and let sit for 5 minutes. 4. Add citrus, arugula, and mint to onion mixture. Drizzle with remaining oil, season with salt and pepper to taste, and toss thoroughly. 5. Add avocado, combing very gently to not crush avocado.
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1 bunch arugula
1/2 cup fresh mint leaves 1 avocado, cut into wedges Salt and pepper, to taste
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(208) 454-9839
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1906 Fairview Ave., Ste. 410 Caldwell, ID 83605
(208) 454-9839 www.altitudept.com
INSIDE THIS ISSUE
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Ease Into Your New Year’s Goals What Happens to Military Service Dogs? Meet Our Awesome Staff Addressing Shoulder Pain Citrus and Avocado Salad Why Start the New Year in Winter?
calendar with it. While much of Europe adopted Caesar’s calendar, New Year’s Day remained a hot- button issue for centuries. Thanks in part to the spread of Christianity and to the colder conditions in Northern Europe, there was a lot of resistance to the January start date. Religious leaders saw it as a pagan holiday, and much of Europe chose to restart the calendar on March 25, during the Feast of Annunciation. Much of Catholic Europe officially recognized Jan. 1 as the start of the new year after Pope Gregory reformed the solar calendar again, correcting certain mathematical errors made in Caesar’s day. There were still holdouts, however. In fact, England and its American colonies continued to celebrate New Year’s Day in March until 1752. So there you have it — we were very close to having our fireworks celebrations in lovely spring weather. Ultimately, the ubiquity of the Gregorian calendar won out, as the demands of our increasingly interconnected world made a shared calendar a necessity. So if you struggle to start your New Year’s resolutions this winter, blame Julius Caesar. THE ORIGIN OF NEW YEAR’S DAY WHY JANUARY?
The month of January kicks off by welcoming the new year — there are countdowns, fireworks, and of course, the ball drop in a freezing-cold Times Square. But why? Why do we start our calendars when much of the U.S. is in the dead of winter? Why January? The short answer is Julius Caesar and Roman politics. The calendar had long been a political tool in Rome. Depending on who was in power, Roman pontifices would add or subtract entire weeks from the year, manually adjusting the term limits of elected officials. As you could imagine, this caused a lot of chaos, because months frequently slipped out of time with the changing seasons. After
becoming emperor, Julius Caesar brought about some much-needed reforms. Inspired by the Egyptian solar calendar, Caesar fixed the Roman year at 365 days and instituted the leap year to keep months aligned with the solstices. He moved the new year from the spring to the day that elected officials traditionally began their year-long terms, Jan. 1. This choice carried spiritual significance, since January was named for Janus, god of doors and gates. What better month to celebrate new beginnings? Under Caesar and subsequent rulers, the Roman Empire expanded its reach, carrying its
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