Take a look at our September newsletter!
physical therapy and rehabilitation
September 2024
3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com
ENDLESS EVOLUTION
The Rewards of Continuous Self-Improvement
“Ever since I undertook this drive for self-improvement, the process has always been the same: What is my goal? What are the steps to achieve it? And then, you just keep plugging away.”
Tennis great Serena Williams once said, “Everyone’s dream can come true if you just stick to it and work hard.” Seeing that truth unfold in my own life has been incredibly rewarding. In recognition of September as Self-Improvement Month, I’ve been reflecting on how my own philosophy of self-improvement has shaped my life. The Merriam-Webster dictionary defines self-improvement as “the act or process of improving oneself by one’s own actions.” Many people’s knee-jerk response to questions about self-improvement is to say, “I want to make more money,” or, “I want to have nicer things.” But the first step for me is to look closely at the word “self” and understand who I am. I have been fortunate to achieve many of the goals I set for myself early in life, including becoming a doctor and owning my own clinic. More recently, my journey toward continuous self-improvement started during the pandemic. During that disruptive time, I began basing my goals on a deepening understanding of myself and the kind of objectives that really motivate me. Ultimately, that understanding has improved my ability to make money and achieve other markers of success. My biggest step forward has been becoming a better manager. Rather than being distracted by day-to-day events, I try to understand my people as unique individuals who bring distinct skills and qualities to our work together. Each of my therapists and staff members has individual needs and concerns. I am learning to understand and talk to them so they feel comfortable opening up about whatever they want to discuss. This builds camaraderie, a sense of belonging, and ultimately, a better team. This is one of the biggest insights I’ve gained. I am also working on developing and growing the business. I’ve been listening to inspirational podcasts by a sales trainer, investor, and author named Grant Pardone. Pardone encourages listeners to set big, bold goals 10 times (10X) greater than they believe they can achieve and then take steps 10X more assertively than they think are necessary. Getting to 10X seems so difficult that it forces you to change your thinking and reach beyond your
usual tactics. Even in falling short of 10X, Pardone says, the resulting growth and improvement will surprise you.
I may not be ready for 10X, but I have definitely taken his words as motivation to 5X my goals in all my activities. I want to continue to grow the clinic, bring in new staff, and grow my youth basketball program. I also want to work on improving my own health and well-being so I can make great decisions for myself and my family. I’ve been working with my coach on setting priorities using the Eisenhower Matrix, a four-quadrant model. Users assign tasks to one of four quadrants: Urgent and Important, Urgent but Unimportant, Urgent but Not Important, and Not Urgent and Not Important. This process is helping me identify tasks I shouldn’t be doing and delegate them to others. The past couple of years have been really productive for me. Now that I can accomplish more in my life, the question becomes, how do I keep moving forward? Ever since I undertook this drive for self-improvement, the process has always been the same: What is my goal? What are the steps to achieve it? And then, you just keep plugging away. This month, I hope you are inspired to set some self-improvement goals for yourself and map your own path toward achieving them! -Dr. Jerome Adams
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The Best Pre- and Post- Workout Meals and Snacks FUEL YOUR FITNESS
Whole Grain Toast With Avocado: Avocado toast is more than a brunch staple — it’s also a great pre-workout snack. Whole grains provide lasting energy, and avocados contain healthy fats to keep you fueled. POST-WORKOUT RECOVERY Protein Smoothie: Blend up a smoothie with your favorite protein powder, a banana, spinach, and almond milk. It’s a quick and delicious way to refuel and rehydrate! Chicken and Quinoa Bowl: Lean chicken provides high-quality protein, while quinoa offers complex carbs and fiber. Along with veggies, this bowl is a balanced meal perfect for muscle recovery.
Whether you’re gearing up for a heart-pounding workout or cooling down after an intense lift, choosing the right food can make all the difference. Let’s look at the best food options to energize you while working out and help you recover like a champ. PRE-WORKOUT FUEL Bananas With Peanut Butter: This dynamic duo is a favorite for a reason. Bananas provide quick-digesting carbs for a fast energy boost, while peanut butter adds protein and healthy fats. Plus, they taste amazing!
Oatmeal With Berries : A bowl of oatmeal topped with fresh berries is a fantastic way to fuel your workout. The slow- digesting carbs from the oats give you sustained energy, and the berries add a burst of antioxidants to keep your muscles happy. Greek Yogurt and Granola: Greek yogurt is packed with protein to help prepare your muscles for action. Add some granola on top for a touch of sweetness and quick carbs to get you moving. Apple Slices With Almond Butter: This combo is crunchy, sweet, and satisfying. Apples give you the natural sugars you need for energy, while almond butter adds protein and healthy fats to keep you going strong.
Chocolate Milk: Yes, you read that right! Chocolate milk is a fantastic post-workout drink. It has the ideal ratio of carbs to protein for muscle recovery, plus it’s delicious. Hummus and Veggies: Crunchy veggies like carrots, celery, and bell peppers paired with creamy hummus make for a nutritious, protein-packed post- workout snack. Remember, the key to great pre- and post-workout nutrition is balance. Aim for a mix of carbs, protein, and healthy fats to keep your energy levels stable and your muscles strong!
CLIENT SUCCESS STORIES
“The therapists were always professional, helpful, and courteous. I would recommend this facility for anyone needing therapy. My experience here was beyond reproach and rewarding.” –David M.
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Ankle sprains are so common among athletes that spectators often yell from the sidelines, “Walk it off!” However, this well-meaning advice can be risky if a player has suffered more than a minor sprain. Ankle sprains comprise 15% of sports injuries in the United States. They tend to increase in the fall as athletes play soccer, football, lacrosse, and other sports that require rapid pivoting. Failing to treat them correctly can lead to continuing joint instability, loss of motion, formation of scar tissue, and recurring injury. Sprains occur when ligaments, the bands of tissue that connect the bones, are injured during a collision or fall, causing pain, swelling, and bruising. (A strain is different, denoting injury to a muscle due to stretching or pulling.) Sprains are categorized into three types. A Grade 1 injury is marked by an overstretching of the ligament and requires two weeks to two months to recover. A Grade 2 injury involves an overstretching or partial ligament tear and can take 6–12 weeks to heal. A Grade 3 injury occurs when a ligament is torn and can take 9–12 months to heal. Stay in the Game: Get Proper Treatment for Ankle Sprains
Physical therapists can help reduce inflammation and restore range of motion, strength, and flexibility by using electrical stimulation, joint mobilization and stretching, therapeutic massage, and customized exercises to improve strength and prevent further injury. A physical therapist can also evaluate a patient’s gait and movement to spot areas of weakness and prescribe exercises to help. Sometimes, custom wraps and braces can provide stability and support to help prevent reinjury. As patients prepare to return to play, a physical therapist can also teach techniques to prevent further injury, including stretching exercises to warm up, proper body mechanics, selection of the right footwear, and ankle wraps or braces. Don’t let a sprain sideline you again! Reach out to us if you would like help recovering from an injury.
Horizon Physical Therapy & Rehabilitation Presents:
Wednesday, Sept. 25, 3–4 p.m. Swartz Creek Senior Center 8095 Civic Dr. #2 Knee Care: Empower Your Joints for a Pain-Free Life Dr. Jerome Adams, PT, DPT
Perfect Peach Cobbler
Ingredients
• • • • • •
6 cups sliced fresh peaches 1/2 cup granulated sugar 2 tbsp all-purpose flour 1/4 tsp ground cinnamon 1/4 tsp ground nutmeg 2 cups all-purpose flour
• • • • • •
1/3 cup packed brown sugar
2 tsp baking powder
1/2 tsp salt
1/2 cup cold butter, cut into pieces
1/2 cup milk
2 tbsp butter, melted
Directions
1. Preheat oven to 375 F and grease an 8-inch square baking dish. 2. In a large bowl, combine peaches, sugar, 2 tbsp flour, cinnamon, and nutmeg; mix until blended, then spoon into prepared dish. 3. In a medium bowl, combine 2 cups flour, brown sugar, baking powder, and salt.
4. Cut in butter with forks or pastry knife until mixture resembles coarse crumbs. 5. Add milk and stir until just blended. 6. Drop dough by spoonfuls onto peach mixture and drizzle melted butter on top. 7. Bake for 40–45 minutes or until top is golden brown. 810-620-8042 3
Swartz Creek, MI 47473 Call 810-635-4122 to RSVP by Sept. 18
3600 Miller Road Flint, MI 48503
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THIS ISSUE Inside
How Setting and Achieving Goals Fuels Well-Being The Best Foods for Your Workout Routine Client Success Stories Fall Sports Alert: Rising Risks of Ankle Sprains Perfect Peach Cobbler Family Fun at the Tailgate
SCORE BIG WITH KID-FRIENDLY TAILGATES Football season is underway, and many
appetizers and easy-to-make dishes, ask your kids or any kids attending if they want anything specific. Fill one of your coolers with sliced fruit and juice boxes to ensure your kids have a healthy food option and child-friendly drinks. PLAN A FEW DIFFERENT ACTIVITIES. Your kids will get bored if there’s nothing to do at the tailgate besides listening to pregame coverage and talking to others. Invest in cornhole boards or other games, and see if someone in your group is comfortable with face painting. It doesn’t have to be extensive, but having a few kid-friendly activities prepared will keep boredom at bay. ENCOURAGE YOUR KIDS TO SHOW SUPPORT FOR THEIR TEAM. Whether you’re a fan of the home or away team, you and your kids should wear the right colors to show your support. Let your kids pick out a shirt,
Americans will start spending their Saturdays and Sundays tailgating in stadium parking lots. It doesn’t matter if you’re going to an NFL or college game; tailgating is a great way to spend time with your friends and family before the big game. While many tailgates consist of adult activities like drinking alcohol and blasting loud music, many prefer to make it a family affair. If you plan to have kids at your tailgate, you need to ensure they have everything they need to have fun. Here are a few ways you can help your kids make the most of their day at the tailgate! BRING KID-FRIENDLY SNACKS AND DRINKS. The average tailgate lasts a few hours, and most people enjoy at least one meal during that time frame. While most tailgate foods are simple
jersey, hat, or other team-affiliated apparel to help them get involved. Finally, don’t forget about your child’s need for a nap. Be sure to bring pillows and a blanket for them, and set up a comfortable spot for them to rest when needed. Doing so will allow everyone to enjoy the upcoming game to the fullest.
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