Fitness Lab. Adjust Your Altitude

N E W S L E T T E R

PREPARING YOURSELF FOR SKI ING & SNOWBOARDING SEASON

ALSO INSIDE

October Is For National Physical Therapy Month! Gluten-Free Recipe • Exercise Essentials • Tiger Rocks Martial Arts

N E W S L E T T E R

PREPARING YOURSELF FOR SKIING & SNOWBOARDING SEASON It’s almost that time of the year – ski and snowboard season! At The Fitness LAB, we know this is an exciting season for many of our patients. Skiing and snowboarding are both great ways to get some serious exercise and enjoy the great outdoors – all while getting that adrenaline rush! ADJUST YOUR ALTITUDE

articulate the ankle in your boots has profound effects on your performance and endurance. If your fit becomes just slightly “off,” you may have to work harder to stay balanced and aligned, which can lead to overuse of the knee, hip, and trunk muscles. This can also lead to inefficient compensatory movements. If you are unsure about the correct fit of your ski or snowboard boots, don’t hesitate to consult with one of our physical therapists! 3.PAY ATTENTION TO YOUR BODY’S MESSAGES. Muscle fatigue in the thigh muscles (quadriceps) and buttocks muscles (gluteal) are typical signs that it’s time to call it a day. Over fatigue of the leg and hip muscles can also lead to some common skiing and snowboarding injuries if you are not careful. Keep in mind that a lack of muscle strength and physical conditioning may be a factor limiting your endurance and performance on the slopes. Listen to your body’s messages and take a break once you begin to feel fatigued – fighting through it can lead to unwanted injuries. If you are looking to increase your endurance and improve your skiing or snowboarding performance, contact The Fitness LAB to get started on an athletic performance plan!

At our practice, we want to make sure our patients are safe during all their sports and hobbies. Contact The Fitness LAB today to find out how you can stay as physically fit and safe as possible as you’re gliding down that mountain! Try out these Skiing and snowboarding tips for this snowy season: 1.BEGIN ON A GENTLER TERRAIN THAN YOU NEED. Whether you’re a dedicated athlete or just starting out a new winter sport, it is always a good idea to start the season off slow – that mean’s even if you’re a pro, save the black diamond until you’re eased into it! Start off a slope smaller than you think you need and work your way up. This will help warm up the muscles you will need to use for the entire ski/snowboard season and get you used to the sport again. It can also help avoid unnecessary muscle strains or other injuries! 2.MAKE SURE YOUR BOOTS ARE PROPERLY FITTED. Your ski/snowboard boot fit is directly responsible for fine edge engagement and balance. Balance, alignment, and the ability to

A R E Y O U L E T T I N G Y O U R PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

AD J U S T Y OUR A L T I T UD E

4.IMPROVE YOUR TECHNIQUE. High-level skiing and snowboarding are exemplified by the use of the foot and ankle. For fine-tuned performance with your edging and balancing movements, this includes being aware that your foot and ankle are responsible for transferring your weight from the inside to the outside edge of the ski/snowboard and back. This also includes sensing and adjusting to balance over the center of the ski or snowboard. The efficiency of the foot and ankle as it tips from the big to little toe balances your “center of mass” (also known as your body weight) and decreases the stress put on your hip and thigh muscles. This technique will improve with practice, but it is important to make sure that you are practicing the correct technique from the beginning, or else your muscles may become overworked. For help with your skiing or snowboarding techniques, contact The

Fitness LAB today! Looking for more advice on how to make the most out of this skiing and snowboarding season? Schedule a consultation with one of our dedicated physical therapists today! FIND OUT MORE HELPFUL TIPS AT FITNESSLAB We’ll assess the muscles needed for your sport of choice to determine any that may need to be strengthened. This will help improve your performance and decrease your risk of sustaining an injury. We will also provide helpful tips for optimizing your technique on the slopes so you can perform at your highest capacity. At The Fitness LAB, we want this skiing and snowboarding season to be as enjoyable as possible for you! If you find yourself in any sort of pain or discomfort, or if you are simply looking for new ways to improve your game, don’t hesitate to contact us. We’ll get you back on the slopes in no time!

G L U T E N - F R E E R E C I P E PUMPKIN COOKIES

Ingredients

• 1 ripe banana, mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil, melted

• 1 1/2 cups gluten-free rolled oats • 1/2 cup oat flour, ground • 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt

• 2 tsp Vietnamese

Cinnamon (5% Oil) • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries and cherries

• 2 tsp vanilla extract • 3 tbsp maple syrup

Directions Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a silicone baking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, bakingpowder,bakingsoda,salt,Vietnamesecinnamon,allspice,chocolatechipsanddried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared bakingsheet.Theywon’texpandmuch,so feel free topress themdownslightly,andmake them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned. SUBSCRIBE!

T H E S TAYA H E A D M E T H O D

D I D YOU KNOW THAT OCTOBER I S NAT I ONAL PHYS I CAL THERAPY MONTH?

How To Be Fit & Functional For Your Years Ahead. Life should be full of joyful adventures and peace of mind throughout life, even in later years. The StayAhead Method offers a smarter approach to fitness and gives you a framework for taking care of your body and mind for today and future years. Book Signing Events

That’s right, an entire month dedicated to educating people about the benefits of Physical Therapy—and it couldn’t come at a better time. Winter is one of the most trying times of the year for people struggling with chronic pain. Add in the increased risk of injury due to winter sports, and you can see how vital physical therapy can be for pain management. • Physical therapy is most beneficial when used before an issue becomes chronic. So many peoplewaituntilthey’vebeendealingwithpain foranelongatedperiodbeforeseekingsupport fromaphysical therapist,butdon’twait!Physical therapycanhave thebiggest impact ifused shortly after your initial injury. The longer you wait, the more difficult it will be to heal. • Muscle aches and joint pain tend to grow worse over time. The longer you let your pain go untreated, the more severe the pain is likely to become and the more difficult the pain will be to treat. The best thing that you can do is seek treatment as immediately following the developmentofyourpainaspossible.Physical therapycanhaveahuge impactonalleviating pain from muscle and joint aches, but the earlier you start, the better off you’ll be. • Chronic pain is incredibly common in the United States—and surprisingly so. More than 100 million Americans over the age of 18 struggle with back pain. As a result, Americans spend more than $50 billion dollars on back pain relief every single year, much of it going to pain medication, which merely masks the pain without addressing the issue—meaning the pain always comes back. About 30% of adults over 18 struggle with back pain, and that number is even higher for those who are over 65. Physical therapy is the best strategy to overcome back pain is helpful for all ages. Your physical therapist will tailor therapy methods to your needs, helping you achieve the best results possible.

Sunday, October 20, at 4:30 pm Thursday, October 24, at 7 pm Location: Koelbel Library, 5955 S Holly Street, Centennial

Author Drew Overholser, M.A., has been teaching yoga and fitness to his students in Denver, Colorado, for twenty years. Come to the book signing event for a brief presentation and to get your signed copy!

T I G E R - R O C K MA R T I A L A R T S

HearwhatClintAsay,ownerofTiger-Rock, had to say about the Fitness Lab after our mobility workshop last month: “Wearehonored topartnerwithTheFitness Lab and believe in the work they can do for our athletes! They have given our team fantastic training and insight to better our range of motion, strength, and recovery. Thank you for all you do for Tiger-Rock!”

E X E R C I S E E S S E N T I A L S

QUADRUPED ALTERNATING ARM & LEG LIFT Improves Core Strength Start on your hands and knees. Engage your lower abdominals by pulling your belly button to your spine. Slowly raise your opposite arm and leg without shifting your trunk to the side or archingyourback.Return thearmand leg to thestartingposition. Repeat with the opposite arm and leg. Hold for 3-5 seconds and repeat 10 times on each side. Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Tiger-Rock Martial Arts is a partner with the Fitness Lab that seeks to pursue and challenge athletes of all abilities to R15E and transform themselves and their world. Click the button below to reserve your free trial class!

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