Limitless PT: New Year, New You

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

NEW YEAR, NEW YOU!

One of the most common New Year’s Eve resolutions across the United States is to get in shape. Whether that means becoming a weekend warrior, signing up for nightly fitness classes, or simply making more of an effort to be active, physical therapy can help you. Our team at Limitless Physial Therapy Specialists is trained to help you in preventing injuries and making physical activity as easy as possible. For more information about how we can help you achieve your goals, give us a call today!

INSIDE : • Safely Reach Your New Year’s Resolutions • Tips On Grocery Shopping With warmth, The Staff At Limitless Physial Therapy Specialists

• Fitness Client Success Story • LIMITLESS TRAINING CENTER

www.limitlesspts.com

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

WITH LIMITLESS PHYSICAL THERAPY SPECIALISTS SAFELY REACH YOUR NEW YEAR’S RESOLUTIONS

REMINDER As of Tuesday, January 1st, 2019, BrownStone Physical Therapy - Victor is now be Limitless Physical Therapy Specialists. It is our goal as a team to bring you value at each encounter with unrivaled results, customer service that leaves you saying “wow!” and an authentic connection with your physical therapist or personal trainer. We hope that in providing this level of value, you will want to tell others about your experience with us. Ultimately, we are here to serve you, our community.

Don’t forget the past! You may feel like a brand new, rejuvenated person in the new year, but your body undoubtedly hasn’t received that message. One of the biggest mistakes you can make is pushing yourself too fast and too soon. Let’s say you make a resolution to start taking morning runs in 2019. That’s great! However, if your body hasn’t been used to running in the past, you need to ease yourself into it. Your mindset may be focused on your marathon goal, but your body isn’t there yet. Start slow, perhaps with a half-mile jog around the neighborhood, then start pushing yourself to a mile, then two, then three. The gradual increase will make it much easier on your body (and a much easier resolution to keep!) than diving right in will. Starting off with that three mile run may feel liberating in the beginning, but your body will curse you after. The new year can bring great changes, but don’t forget the past.

Stay on top: Even if your resolution doesn’t leave you feeling achy or painful (and we hope it doesn’t!), we can still help you maintain your peak physical performance. Limitless Physical Therapy Specialists uses advanced methods and technology, such as injury prevention screening, gait analysis, and mobility evaluation to determine what exercises and therapies would work best for aiding in your physical excellence. We can help make sure you stay on top, avoiding any potential pain or injury. Additionally, you will have a team of supporters to encourage your goals and celebrate your achievements along the way! To meet one of our physical therapists and discuss how we can help you safely reach your resolutions, schedule a consultation today.

INSIDE : • How To Take Care Of Your Back • LIMITLESS TRAINING CENTER

• Exercise Of The Month • Fitness Client Success Story

THE SAME GREAT PHYSICAL THERAPY YOU KNOW AND LOVE

www.limitlesspts.com

PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Repeat 3 times. Stretches Lower Back www.simpleset.net Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH

Tips On Grocery Shopping For Healthy Options

Become supermarket savvy by creating checklists for making healthier food choices in every department of your supermarket: Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores. Choose a rainbow of colorful fruits and vegetables.The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. Meat, Fish, and Poultry. The American Heart Association recommends two servings of fish a week. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin), opt for skinless poultry, and watch your portion sizes. Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day, including drinkable and single-serve tube yogurts, and pre-portioned cheeses. If you enjoy higher-fat cheeses, no problem -- just keep your portions small. 3 Simple Shopping Rules Spend less hours in the grocery store by following these rules: 1. Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk foods lurk. 2. Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself. 3. Plan ahead for success. Before you set out for the market, plan your meals for the week, and create a list to shop from. It takes a few minutes, but saves time in running back to the store for missing ingredients.

HEALTHY RECIPE Roquefort Pear Salad

• 1 head leaf lettuce, torn • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup sliced green onions • 1/4 cup white sugar

• 1/2 cup pecans • 1/3 cup olive oil

• 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt

INSTRUCTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.

CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN

LIMITLESS TRAINING CENTER INTRODUCTION: Here at Limitless Physical Therapy Specialists we are committed to reshaping healthcare by emphasizing prevention through a healthy lifestyle, and making exercise the first treatment for musculoskeletal pain. We are continually working to grow a community of like-minded individuals including doctors of physical therapy and personal trainers to offer a variety of safe and effective exercise options. We are confident that we have developed a class option to meet your fitness needs. LIMITLESS - STRENGTH: STRENGTH was designed with the help of physical therapists to be a safe, and effective way to improve strength that helps you live life without getting injured. This class uses a steady progression to show measurable results from week to week. You will use a combination of strength training, mobility work, and skill development of functional movement. LIMITLESS - TRANSFORM: TRANSFORM is all about putting in hard work to see a BIG change in your body.This is a high intensity class that will get your heart rate up and keep you working hard for the whole time.The instructor will utilize interval training, strengthening, mobility, and cardiovascular training to push you through your limits. We are constantly changing up the routine to keep the exercises fresh and your body working hard. LIMITLESS - FUNCTION: FUNCTION is a high intensity, function-based strength and conditioning program. Trainers utilize a combination of Olympic weight-lifting, gymnastics skills, odd object lifting, jumping, running, mobility work, and metabolic interval training. The emphasis of FUNCTION is building real life strength, endurance, power, and coordination. LIMITLESS - ELITE: ELITE is a program designed for the young athlete. Participants will focus on motor control, skill development, flexibility, strength, and power. Depending on the age/development of the individual, we will be working on competence with Olympic weight-lifting.The programing for ELITE is adapted for athletes in season vs. off season. Additionally, we have built in evidence based, sport specific injury prevention drills into the workouts. LIMITLESS - JUNIORS: This is fun, fast paced hour class for kids designed to encourage a healthy, active lifestyle. We incorporate movement literacy, gymnastics skills, running, jumping, and flexibility in a fun, game-like setting. Kids will work hard while making fun with their friends a priority. LIMITLESS - PERSONAL TRAINING: Description: This is very focused one on one training with a highly skilled personal trainer.This gives individuals the most attention possible in a training setting to ensure correct form and to help you reach your specific goals.

Fitness Client Success Story

“Flipping the tractor tire, as seen in the photo, is now a birthday tradition.” “I began working with Charlene in 2011 when I turned 65. I have always been active, running, hiking and other outdoor activities but never the cardio and strength training that she offered. As a trainer she explained the benefits of the activities she encouraged me to try and as a result to improve. Improved balance, core strength, flexibility and increasing the weights used during exercise all a result of the sessions. I always left sweaty and exhilarated! After four years, I transferred to T2, joining a group of women, some much younger, to discover that we were much on the same ability level. Each session offers activities for us to push and improve while Charlene makes sure we are performing the exercises correctly. She has the ability to teach in a clear, supportive and yet demanding style. Training in a group is a lot of fun and the benefits are many. I look forward to each Monday, Wednesday and Thursday morning and leave each session tired yet proud and pleased with what I have accomplished. Charlene’s T2 class is the core of my ability to maintain the health and fitness level that I am able to enjoy at age 72. Flipping the tractor tire, as seen in the photo, is now a birthday tradition. I post the photos on Facebook to show what is possible with determination and a great trainer!” - Kathy Van Schaick We are committed to reshaping healthcare by emphasizing prevention through a healthy lifestyle, and making exercise the first treatment for musculoskeletal pain. We are continually working to grow a community of like-minded individuals including doctors of physical therapy and personal trainers to offer a variety of safe and effective exercise options. We are confident that we have developed a class option to meet your fitness needs.

LIMITLESS - CORPORATE: This is a custom fit program that could potentially include nutrition counseling, group or individual exercise classes, stretching programs, and functional lifting.

If any of the classes above sound like a perfect fit for your lifestyle, give us a call today at (585) 869-5140 OR visit us online at: Class times and details can be found on our website www.limitlesspts.com

www.limitlesspts.com

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