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November 2025
ON THE
MOVE
LIFE FEELS HEAVY? Here’s the Habit That Always Lifts Me Up
Life comes at us fast: emails pile up, errands that never end, aches that sneak in as the years go by. Sometimes, it feels like we all carry a backpack full of bricks we never signed up for. That’s why I love the idea of Loosen Up, Lighten Up Day on Nov. 14. It’s like a reminder from the universe to drop the baggage, laugh a little, and remember that we don’t have to white-knuckle our way through everything. So, here’s the real question: What’s your go-to pick-me-up when life feels heavy? Coffee? Netflix? Scrolling on social media until your thumb goes numb? I’ve tried a lot of those, but I keep coming back to one answer that never fails me: movement. Now, hear me out. I’m not talking about dragging yourself to a treadmill you hate or pretending you love hardcore exercise (nobody loves that, don’t let anyone tell you otherwise). I mean real movement, the kind that loosens your joints, gets your blood flowing, and actually feels kind of fun. I’m talking about tai chi, kickboxing moves without the pressure of kicking hard, and squats that remind your body, “Oh yeah, we can still do this!” For me, mornings are where it’s at. They say your cortisol should be high between 8 and 10 a.m. It’s your natural “get up and go” time. Exercise in that window, and your stress hormones can gently
taper down the rest of the day instead of spiking off the charts. And let’s be honest, in a place like New York, where everyone’s running on stress and iPhones, learning how to regulate cortisol is gold. It helps with sleep, digestion, and many other body functions. But let me back up. Movement doesn’t have to be tedious. If you’re just following a program without thinking, it can start to feel like another chore. That’s why I make it creative. Some days I’ll mix tai chi with a little kickboxing (front kicks, side kicks, back kicks). Other days, I’m just shifting my weight side to side, loosening up my hips, or pretending I’m a martial arts master squatting low like a pro. Spoiler: I’m not there yet. But having something to work toward is the fun part. I even throw in balance moves, like holding one foot up, “Karate Kid” style. It sounds silly, but it makes me smile, and isn’t that the whole point of Loosen Up, Lighten Up Day? To not take it all so seriously? Movement is just one piece of my pick- me-up routine. I’ve also been diving into something called HeartMath. It’s an app that helps you monitor your heart rate variability (HRV), which measures how flexible your nervous system is. A high HRV means your body can bounce between stress and relaxation smoothly. A low HRV indicates you’re stuck in “fight or flight.” By practicing slow,
deep breathing with the app, you can actually train your body to chill out on command. And the better you sleep, the better everything gets. Good sleep means less pain, clearer thinking, and more energy for daily pick-me-ups. Recently, I tried a little carnivore experiment. I switched to eating only steak and salt, no eggs, cheese, or butter, just straight steak. It sounds extreme, I know, but after a week, I couldn’t believe how much better I felt. I had less pain, recovered faster, and even my skin looked clearer. My body functioned better. Go figure. So, here’s my takeaway for Loosen Up, Lighten Up Day: Find your thing. For me, it’s movement first, then layering in habits like HeartMath, prayer, and mindful eating. For you, it might look totally different. But whatever it is, let it be something that makes you feel alive, not trapped. Remember, lightening up isn’t about ignoring life’s challenges; it’s about finding ways to move through them with a little more ease and fun! –Dr. Robert Morea
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WAVE GOODBYE TO FLABBY ARMS A Fun Formula for Leaner Limbs
Are you ready to wave goodbye to stubborn flabby arms? Your metabolism slows down as you age, making it harder to keep muscles in shape, but toning and strengthening your arms helps with everyday tasks and can boost your confidence and well-being. With the right moves, properly sized weights, and a solid workout plan, you can see real changes in how your arms look and feel. Get ready to flex your way to fitness with these tips for leaner limbs. Start Light, Lift Right Adding arm workouts to your workout, such as lifting light weights, will help build muscle and reduce overall body fat, leading to a more toned and defined appearance. But you could do more harm than good if you choose dumbbells that are too heavy for you. The right size depends
on your upper-body strength, but if you are unsure or a beginner, grab the lowest weights available and work your way up. A set of 4-pound weights is a great place to start for bicep curls or shoulder exercises. Dance, Dip, Repeat Losing overall body weight will ultimately help you slim down your arms, so it’s essential to include a variety of exercises in your routine. Along with weighted moves, like lateral raises and triceps extensions, incorporate regular cardio into your week. Activities like biking, running, dancing, and swimming help elevate the heart rate to burn calories. Aim for at least 150–300 minutes of moderate intensity exercise weekly. If you work on your arms at least three days a week, giving yourself 1–2 rest days between each, you can see results in just six weeks.
Feed Your Muscles Your health is multifaceted, and
along with exercise, you should eat a healthy diet, stay hydrated, and get the proper amount of sleep. Drinking enough water can help you feel full longer, aiding in weight loss. Adding more fiber and protein to your diet can also keep your appetite under control and encourage muscle mass to stick around. Though you can’t just snooze your way to slim arms, getting a full night of sleep is vital in regulating your appetite and supporting weight loss.
YOUR MEDICARE CAP HAS TREATMENTS WAITING FOR YOU! Finish them before the year is done or lose them forever! You can’t carry them over to next year!
You have a Physical Therapy CAP and an Occupational Therapy CAP for over 40 visits/year. If you still have pain or your balance is not where you want it to be, call us TODAY at 718-747-2019 and let’s take care of it.
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OR CRUSHING YOUR MOTIVATION? Is Your Smartwatch Helping You Crush Goals …
The Bottom Line When they help, smartwatches turn workouts into engaging, measurable achievements. They can nudge you off the couch, track your progress, and offer health insights beyond exercise, like sleep or stress. On the other hand, they can trigger feelings of failure, promote unhealthy comparisons, or lead users to fixate more on screens than sensations. Tips for Using Your Smartwatch Wisely • Set personal goals rather than chasing generic benchmarks, and create alerts that feel supportive, not punishing. • Check data context and observe trends over time rather than obsess over daily ups and downs. • Measure impact by asking, “Does this encourage me to be more active and feel proud?” If it’s more stress than it’s worth, consider stepping back. • Protect your data, review privacy settings, and research how your device handles health information. TAKE A BREAK!
You strap on your smartwatch before every workout, trusting it to track your heart rate, count your steps, and celebrate your calories burned. But here’s the catch: Is it actually helping or silently sabotaging your fitness efforts?
distance, and even sleep analysis give you the data to fine‑tune workouts and recovery habits. Where Smartwatches Can Backfire For some, the numbers can become a source of stress. If the daily totals fall short or your progress plateaus, it’s easy to feel discouraged, anxious, or even unmotivated. And for older adults or users less passionate about exercise, this pressure sometimes leads them to ditch the device entirely. Plus, accuracy issues can skew the data. Optical sensors may misread heart rate during fast or uneven motion. One study flagged error- prone heart-rate variability readings, especially during movement, though newer algorithms can help correct this. Moreover, privacy can be a potential concern. Many devices collect sensitive health data, which is often stored in the cloud and may be shared or misused without complete transparency.
The Case for Smartwatches as Workout Allies
First, smartwatches can be powerful motivators. A broad review of fitness- tracker studies found that using them generally boosts motivation and increases physical activity, especially among people who are already inclined to exercise. Features like step goals, alerts to move, badges, and challenges create a sense of structure and accountability that can turn daily movement into a game. These wearables also offer real‑time physiological feedback. Reliable heart‑rate sensing (especially during steady cardio), GPS tracking for Slow Cooker Brisket INGREDIENTS • 1 (1-oz) envelope onion soup mix • 1 tbsp brown sugar • 1 1/2 tsp kosher salt • 1/2 tsp ground black pepper • 1 3-lb piece of beef brisket (flat cut)
• 1 lb carrots, peeled and cut into 2-inch pieces • 1 lb baby golden potatoes • 3 celery stalks, cut into 1-inch pieces • 1 large sweet onion, cut into 8 wedges • 2 1/2 cups beef stock • 2 tbsp Worcestershire sauce • 2 tbsp cornstarch
• 8 fresh thyme sprigs • 8 whole garlic cloves • 2 bay leaves
DIRECTIONS
1. In a small bowl, combine soup mix, sugar, salt, and pepper. Sprinkle over brisket. 2. Place meat, fat cap side down, into an 8-qt slow cooker. 3. Top brisket with thyme, garlic, bay leaves, carrots, potatoes, celery, and onion. 4.Whisk stock, Worcestershire sauce, and cornstarch until fully dissolved. Add to slow cooker. 5. Cover and cook on high for 5–6 hours until tender. 6.Remove to a cutting board, fat side up. Remove thyme and bay leaves. 7. Thinly slice brisket against the grain. 8.Serve with vegetables, drizzled with gravy from the slow cooker.
Inspired by ThePioneerWoman.com
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1. My Secret to Lightening the Load INSIDE THIS ISSUE 2. Arm Yourself With the Right Moves Your Medicare CAP has treatments waiting for you! 3. The Best — and Worst — Thing for Your Fitness Slow Cooker Brisket
4. Bundle Up and Step Out
THE CASE FOR A DAILY WALK Less Scrolling, More Strolling
The science of seasonal movement is real. Cooler air does more than wake you up. It makes your body work harder to stay warm, thus increasing the calorie burn of even a casual stroll. That quick burst of movement in the cold can also boost circulation, improve energy levels, and clear mental fog, especially if you’ve been sitting at a desk for most of the day. Create a cozy routine you look forward to. One of the best ways to stay consistent during these cooler months is to make your walk enjoyable. Layer up in comfortable gear, choose a playlist or podcast you love, and set a daily reminder to step outside. Whether it’s 10 minutes around the block or a long weekend loop, consistency matters more than intensity.
As the temperatures dip and daylight starts to dwindle sooner in the evenings, staying active often falls to the bottom of the priority list. It’s easy to settle into the routine of indoor comfort with more screens and less movement. However, carving out time for a daily walk, even in the chillier months, is a simple and effective way to stay physically and mentally sharp. Fall and winter are nature’s underrated workout months. There’s something calming about a quiet sidewalk covered in fall leaves or a peaceful neighborhood dusted with frost. The colder seasons offer a refreshing and grounding change of scenery. A short walk outdoors allows you to unplug and take in the subtle beauty that’s easy to miss when you’re rushing from one indoor task to the next.
Make it social, rewarding, or both. If you aren’t feeling motivated solo, ask a friend or neighbor to join you a few times a week. If you prefer going alone, add a small reward: a stop for a warm drink, or the satisfaction of checking it off your daily goals list. These little incentives can make your walk something to look forward to.
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