Health & Fitness Newsletter by Craven SPORT services
“Can You Handle The Heat This Summer?” HEALTH FITNESS IN THE SUMMER
June, 2018
Though a healthy lifestyle should be year-round, the pressure for a better body is on high during the summer, what with all of the time we spend in basically less clothing than we’re used to wearing outdoors. Here are some tips and suggestions for a healthy, more fit you this summer!
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INSIDE • Fitness In The Summer • Exercise Essentials •Client Spotlight • Healthy Recipe • Staff Spotlight • Craven 5K • 5 Nutrition Tips To Get Fit For Summer
HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training June, 2018 “Workout Safely This Season!” FITNESS IN THE SUMMER
Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cool down improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures. Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which is cooler. Cool down with essential oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid. Summarize your intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time. Refuel with fruit. They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout. Keep them frozen or grind them into a smoothie for a refreshing treat! Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles.
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Thank you to everyone who ran the Craven SPORT services 5K at the Saskatchewan Marathon! We had a great time providing medical coverage and being a sponsor of this great event! We hope to see you next year! CRAVEN 5K CRAVEN NEWS
Guess who’s back? Kim Fraser! That’s right, Kim is coming back from Maternity leave starting on July 3. She will be working Tuesdays, Thursdays, and Fridays from 7:30am-2:30pm. Kim is a Certified Physical Therapist, Acupuncturist, has her Diane Lee Certification and Pelvic Floor Assessment and Treatment Congratulations! A HUGE congratulations to Shelby Stupak and Tyson Sawatzky on their wedding! They are getting married on June 2, 2018! We wish you all the best and hope you have an amazing and blessed life together.
Welcome Our New Massage Therapist! We have a new Registered Massage Therapist that has started working out of our clinic, Lakyn Biberdorf! Lakyn will be working out of Craven SPORT services on Tuesdays and Thursdays 3:30pm-6:00pm and Wednesdays from 11:00pm-6:00pm. Lakyn is trained in multiple techniques such as: Myofascial Release, Trigger Point Therapy, Joint Mobilization, Manual Lymph Drainage, Pre/Post Natal, and is working towards becoming a Certified Sports Massage Therapist. She is also certified in clinical application of therapeutic essential oils! She incorporates all of these techniques into her treatments, utilizing the desired technique to achieve the best results. Her approach towards treatment is holistic as she focuses on the way in which posture, activities of daily living, occupation and stress factor into a client’s condition.
Certification, as well, she is a Certified Strength and Conditioning Specialist. All in all, Kim is awesome and we are so thrilled to have her back! Book your appointment with her today!
A Young Addition To The Craven Family! Congratulations to Steve Irinici and his wife, Jancey Irinici! They are expecting their first baby at the beginning of July, and we couldn’t be more thrilled for them!
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“I started working with Bruce at age 17 as a rookie CIS volleyball player. I had no idea that Craven SPORT services would play a crucial role in my life throughout the next 10 years. Through multiple back and shoulder injuries, long in-seasons, and productive off-seasons, Bruce and Karen have always been there for me. I have recently started a new journey shooting Professional Archery. After years of high level volleyball, I worried that my shoulder may cause issues with shooting. However, with the programming and injury prevention I receive from Craven Sport, I’m feeling better than ever. Thanks for continuing to help and encourage me to reach my goals!” - Erin M. CLIENT SPOTLIGHT Erin McGladdery
STAFF SPOTLIGHT
SHELBY STUPAK “I have been coming to Craven SPORT services before it was Craven SPORT services. I first saw Bruce when I was 8 years old, which was in 2002. I was a competitive figure skater and my coach thought it would be a good idea to work with Bruce Craven. Bruce was a part of Skate Canada Saskatchewan and was giving exercises that would work to make us better athletes. I have been training with Bruce Craven for about 16 years. When I was 12, I sprained my ankle during a competition and I had the pleasure of working with Karen Craven. Bruce and Karen have helped me so much to keep myself competing in the sport I love. I hurt my back badly in 2010 a month before the biggest competition of the year, and only through the work of Bruce and Karen was I able to compete well. I have been working for Bruce and Karen for the last 5 years. I have just completed my four years of University and I have now graduated with a Bachelor of Education specializing in Elementary Education. I am an avid hiker and am going on a backpacking honeymoon trip this summer.” –Shelby Stupak
CALLCRAVENSPORTSERVICES IFYOUHAVEAQUESTION Call If: • You have back pain at the end of the day • You have trouble enjoying time with family due to pain • You have limited mobility at work • You have trouble bending or reaching • Your joints are stiff or swelling • Suffering with pain from an old injury Get Answers For Your Aches & Pains. Call: 306.934.2011
HEALTH & WELLNESS TIPS FOR THE SUMMER 5 Nutrition Tips To Get Fit For Summer
1. The type of diet you go on isn’t important. Compliance and caloric deficits are the keys to successful weight loss. So the type of diet you go on doesn’t matter as much as sticking to a particular eating plan. 2. You can have too much of a good thing. There are certain “healthy fats” that are good for your body. These are mostly mono-unsaturated or polyunsaturated fats, such as fish, olive oil, avocado, nuts and seeds. However, you can still have too much of a good thing. There are nine calories in every gram of fat, and consuming high levels of calories—no matter what the source is—can lead to weight gain. Control your portions. 3. Divide your plate into four parts. When preparing meals, divide your plate into four equal parts: one part for lean protein (such as meat, fish, poultry, seafood, egg, tofu or beans); one part for carbohydrates (pasta, rice, noodles, potato, corn or bread); and two parts for non-starchy vegetables (e.g. leafy greens, mushrooms, tomatoes, onions).
Try to pick whole grains, such as brown rice, quinoa or whole wheat pasta, as your carb—they provide more dietary fibre, which makes you feel fuller for longer. 4. You can drink—just not too much. We know it’s hard to completely cut off alcohol, so we won’t ask you to try. Instead, moderate your consumption to no more than one standard glass of wine. 5. Be in touch with your feelings. Are you hungry, or is it just a craving? Be aware of how your emotions affect what you want to eat. For example, do you eat more when you’re feeling angry, upset, lonely or bored? Use distractions to help control cravings. Go for a walk, phone a friend, take a bath or apply a face mask—anything but stuff yourself when your body isn’t actually asking for food. With summer right on our doorstep, these five lesser-known nutrition tips will help you get fit without sacrificing on health or eating foods you don’t necessary enjoy. So just take out the part about getting bikini ready.
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Try these movements if you are experiencing pain. Stretches Lower Back EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication! EXERCISE BALL - PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt.
IT BAND STRETCH Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg.
Relieves Knee Pain
Exercisescopyrightof
www.simpleset.net
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Broccoli Salad Recipe
INGREDIENTS • 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion • 1/2 cup buttermilk • 1/3 cup reduced-fat sour cream
• 1/4 tsp finely grated lemon zest • 1 tbsp fresh lemon juice • Kosher salt & black pepper • 6 1/2 cups broccoli florets • 1/3 cup golden raisins • 2 tbsp salted sunflower seeds
DIRECTIONS Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, then drain and pat dry. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, reserving 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds. Courtesy of: 2012 Television Food Network, G.P.
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