Grand Strand Health and Wellness - September 2019

September 2019

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At Grand Strand Health and Wellness F or many of us in the South, September is the start of one of the most important seasons of the year: football season.

Cindy is no doubt our office’s quarterback. If anybody has a question about anything, Cindy is the one to answer it. She’s the one who leads our morning huddles and our weekly team meetings. Without her, the office would lose its nerve center and come to a grinding halt. Our therapy department, made up of Trina, Jaleesa, and Kim, operates like the offensive line on Grand Strand’s team. They have the most direct contact with patients, make sure all their needs are being met, and serve them the way they should be. They are on the front lines in the battle against chronic pain, and they won’t go down without a fight. Mary and our front desk staff are our wide receivers. They’re in really close contact with Cindy, and she will often throw them responsibilities and things to take care of directly. They rarely miss a catch, and, whatever responsibility they’re handed, you can bet they’ll get it all the way to the endzone. When I think of what I look for in a tight end, someone who gets right back up after getting knocked down comes to mind. No one at our office embodies that role better than Paige. Paige is kind of a jack-of-all- trades at the office, working in our therapy department and in patient education. She is dependable, and you can always count on her to be there when you need help. Dr. Crilley is Grand Strand’s running back. In his day-to-day responsibilities, he interacts with nearly every patient who comes through

When it comes to the NFL, the Cowboys are my team, but, when it comes to college ball, I’m a Gamecocks fan. All throughout the fall, you better believe I’ll spend my Saturdays and Sundays watching my teams, or any game in the SEC conference, with my family. And, with football on the mind, it’s easy for me to draw parallels between the all-stars on the field and the all-stars on our team here at Grand Strand. If Grand Strand were a football team, I would be the head coach. I make sure my team is running the way it should and everybody is giving their all to our mission to change people’s lives. No head coach is ever great by themselves. They need a team of talented, dedicated, hardworking individuals who know their roles and who work daily to accomplish their mission — whether that’s getting to the Super Bowl or helping people lead pain-free lives.

the door. In other words, he is handed the ball nearly every play. Dr. Crilley brings a very “Franco Harris” style approach to going up against the conditions we treat — which is to say he’s darn near unstoppable. Lee is Grand Strand’s cheerleader. As an HR specialist, she works behind the scenes to make sure our team is winning in all our objectives. She keeps everybody in good spirits, and, if anybody ever needs an energy boost, Lee is the one to go to. I’m grateful I have a team that makes me feel like we win the Super Bowl every year. If it weren’t for Grand Strand’s players, we wouldn’t be able to be nearly as successful at treating our patients and fighting against pain.

“I’m grateful I have a team that makes me feel like we win the Super Bowl every year.”

–Dr. Chris Garner

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Grand Strand’s Patient of the Month

You can always tell who really appreciates and values your business by their conversations with friends and family. Those are the clients that any business is lucky to have, and, at Grand Strand Health and Wellness, Karen Brogna fits that description to a T. Whether she’s at the clinic, at home, or out and about, she always lets people know the value of our holistic approach to health. Karen came in for her first appointment after an ad for Grand Strand popped up on her Facebook feed. When she came in the first time, she was experiencing neuropathy in her hands and feet. Neuropathy is characterized by damaged nerves that fail to carry messages from the brain and spinal cord. Since that first appointment, Karen has come into our clinic every other week and shown remarkable improvement from where she began. She can now button her shirt, put on flip flops, and put a leash on her dog without having to try six times to get it right. Karen is incredibly energetic, happy, and personable, whether she is in our clinic for an appointment, out on the beach, or anywhere else. She is always open to share the results of her visits to Grand Strand with others, and she has posted numerous reviews online as well as referred

several people to the clinic. Wherever Karen goes,

she wants everyone to know that they can live a pain- free, holistically healthy life.

For years, Karen worked as a physical therapist, but she has recently retired. She now spends her

free time walking her dogs on the beach, traveling with her husband, woodworking, painting, playing cards, and watching movies. She is a die-hard New York Yankees fan, and she loves Thurman Munson. Her favorite color is orange.

Stay Toned by Lifting Weights at Home


Bodybuilding. com recommends designing a workout routine that includes one or two exercises for each of the major muscle groups: legs, back, shoulders, arms, chest, and abs. Try

In her best-selling lifestyle guide “French Women Don’t Get Fat,” Mireille Guiliano advises women in their 50s to invest in a set of free weights — nothing too heavy, perhaps 3–5 pounds — in order to maintain their toned, youthful appearance and range of motion. She notes that lifting weights isn’t entirely necessary during your 20s and 30s, but it’s essential to maintain muscle tone and bone density in your later years. Though Guiliano’s evidence is anecdotal, the science confirms that lifting weights can be an indispensable aid to healthy aging for both men and women. A study published by the National Center for Biotechnology Information recommends strength training 2–3 times per week to lower your risk of health problems and preserve bone density, independence, and vitality. According to WebMD, “Muscle loss is one of the main reasons people feel less energetic as they get older. When you lift weights, work out on machines, use resistance bands, or do exercises with your own body weight (like pushups and situps), you build strength, muscle mass, and flexibility.” You don’t have to join a gym to reap the benefits though; just pick up a set of free weights and a resistance band and research how to safely use them in your own home.

8–10 repetitions per set, but don’t push yourself to use heavy weights. Even options that are 10 pounds or less should be enough to keep you chasing after your grandchildren for years to come. One public figure who has taken the weightlifting creed to heart is Supreme Court Justice Ruth Bader Ginsburg. The documentary “RBG” shows the 86-year-old judge at the gym, pumping lightweight iron with her personal trainer, and she even walked spring chicken Stephen Colbert through her routine on “The Late Show.” Ginsburg has called her trainer “the most important person” in her life apart from her family, which is a ringing endorsement for lifting weights if ever there was one.


Grand Strand’s Teammate of the Month Celebrating Mary Maestras

At Grand Strand Health and Wellness, our staff are more than just employees; they’re all instrumental parts of a team. Without any one of them, we couldn’t help our patients nearly as well as we do. This month, I want to shout out Mary Maestras, our front desk receptionist and insurance assistant. Mary is incredibly caring toward both the team and our patients, and she demonstrates this by cheering her teammates on in whatever they’re doing that day and cheering patients on in whatever stage of healing they’re in. In doing so, she also shows how considerate she is by knowing and caring about the lives of everybody she comes into contact with on a daily basis. Being the front desk

receptionist and insurance assistant also means she has the answers to a lot of questions that our team or I might have about those subjects. She is always quick to answer, and, if we ask her something she doesn’t know, she never fails to point us to someone who does. Mary succeeds in doing something that is incredibly hard for so many people: She is an active listener. Whether a patient is just telling her they have to change, or they’re telling her about their week, she is never just waiting to interject with her own thoughts or her own stories. Mary genuinely cares about what our patients say, and this allows her to form a bond with them. Without Mary, those bonds would not be nearly as prevalent in our office. She always

creates a space where people feel welcome, no matter what is going on in their lives.

Mary loves spending time with her family, and she loves telling us about them at the office. When she’s not at the office, she loves helping her granddaughter get scuba gear and spending as much time at the beach as humanly possible. She is also a food connoisseur, and she loves talking about her favorite dishes. We at Grand Strand couldn’t ask for a better receptionist and insurance assistant.


Client Success

“My experience at GSHW has more than met my expectations. The staff is friendly and professional, and there is very little wait time. Dr Garner is not only a healer but also a teacher. I like his workshops that provide information to help the patient continue with home care and make improvements on their own. He encourages good health habits and gives his patients information to improve their overall health. To me, that is the true definition of a health care provider.” –Diane W.

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Inside This Issue If Our Office Was a Football Team ...

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Grand Strand’s Patient of the Month Stay Toned by Lifting Weights at Home


Grand Strand’s Teammate of the Month Client Success Stories


Finding the Right Workout for Your Diet

How to Match Your Routine to Your Plate FINDING THE RIGHT WORKOUT FOR YOUR DIET


What you eat and how your body performs are two intimately linked aspects of your overall fitness. That’s why distance runners carb-load on spaghetti before marathons and yogis skip breakfast before a 105-degree Bikram class. However, this nuance is easy to neglect in a world of fad diets and food trends that move at whiplash speed. If you’ve jumped on the keto, vegan, or paleo bandwagons but are still slogging through the same workout routine, it’s time to take a closer look at your body’s needs and tailor your gym time accordingly. Here are a few tips for matching your diet to the optimal workout. KETO This high-fat, low-carb diet is currently booming among athletes who relish the opportunity to chow down on pork rinds and cheese (a perk that comes at the expense of giving up chips, bread, and most fruits). Shape magazine recommends moderate-intensity workouts for people eating keto because they won’t have the ample supply of glucose the body relies on for high-intensity exercises like sprints and HIIT. On the plus side, if you go keto, you’ll burn more fat during cardio because you won’t have a store of glycogen to compete with it as an energy source.

Plant-based diets are generally associated with slow-moving exercises like yoga,

but VegNews reports that short, high-intensity workouts are actually the best option for people who don’t eat meat or dairy. Choosing quick workouts means your body won’t use up as much protein (which vegans generally consume less of), and the ample glucose in a vegan diet is ideal for powering intense workouts like sprints, stairs, body- weight lifts, and CrossFit drills. PALEO The paleo diet is unique in that it actually comes with its own exercise plan, though many paleo eaters probably don’t know it. According to Paleo Leap, “The paleo lifestyle emphasizes natural movement (preferably outside) over machine-based exercises and brief but intense strength training workouts over extended sessions of steady- state cardio.” Above all, paleo advocates advise listening to your body and choosing a workout plan that leaves you feeling good.


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