Advanced PT_How to Improve Your Health, Energy and Fitness

HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body

“Bring In The New Year With A New You!” IMPROVE HEALTH, ENERGY & FITNESS

It’s that time of year again, the beginning of a new year when many of us feel compelled to make New Year’s Resolutions. What will be your resolutions towards taking care of your health? Will you set a goal to lose weight, exercise more, eat better and increase your activity level? (continued inside)


• Improve Health, Energy & Fitness • Important Tips to Improve Your Fitness • Patient Results • Ideal Protein

HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body

“Do You Wish To Be Happier & More Active?” IMPROVE HEALTH, ENERGY & FITNESS

Unfortunately, such declarations often fail after a month or two. This can often be attributed to two things: a lack of readiness to actually change bad habits and a pattern of setting unrealistic expectations. So what types of resolutions can we make that we’ll actually stick to? If you want to improve your health and increase your energy, here are some simple ways to change your lifestyle for the better. 1. BEGIN THE DAY WITH PROTEIN. Eating protein for breakfast helps curb your appetite throughout the day and tends to improve your overall diet as well. While you may wind up consuming the same number of calories over a day’s time, you’ll be less tempted by high-fat snacks around dinner time. Keep in mind that there are plenty of plant-based proteins available, including hemp seeds, black beans, almonds, edamame, and pumpkin seeds among them. 2. LIMIT YOUR DRINKS. By this, we aren’t only referring to alcohol. Instead, try to cut back on the calorie-laden drinks popular this time of year. Concoctions such as sweetened coffee drinks, sodas, diet sodas and energy drinks can be detrimental to a healthy diet. Focus on a higher consumption of water doring the day and to make it easy have a glass by your desk or carry a bottle around with you. Call us today to speak with a physical therapist, or come on in for a free consultation. (316) 283-7187

Look inside to learn more about our health and fitness programs, and return to a pain-free, active lifestyle!

New Ye, New Y! Kick off yr 2018

New Clients ONLY $150 Consultation Fee + $350 - 2 week Startup Bag - Includes: 2 weeks (7 boxes) worth of food - Get a 10% discount, 1 month of supplements, menu & BCAA’s Previous Clients - Get a 10% discount on product. + Get a FREE Ideal Smart Scale & Fitness Band if you sign up and start by January 1st, 2018 + Get a FREE Ideal Smart Scale & Fitness Band t

Contact Pam today! 785-543-4807 !

Ideal Image Clinic Pam Krasuski, RN/Owner Weight Management Consultant Fb:

Located at: 104 E. Broadway, Newton, KS 67114

Want to get rid of nagging back pain for good or know someone who has back pain? i i i i

of Newton and Hesston

Come to our Workshop to learn how on January 20th at 10 AM.

• Difficulty Walking prolonged distances • Standing • Sleeping • Bending • Driving • Lifting or Twisting • Numbness or Weakness in 1 or both legs

“I’m glad I chose to go to Newton APT to get rid of my back pain. I would recommend them to anyone!” - A.S.

Expanded Hours starting in January i i Have you had a hard time making it in for

If you are experiencing any of the symptoms mentioned above, come to our workshop, January 20th at 10:00 AM. Join us at Advanced Physical Therapy in Newton located at 2311 S. Kansas Ave.

the help you need, but you’re not able to get away from work. Worry no longer! We have

expanded our hours from 6:40 AM - 7:00 pm Monday, Tuesday and Thursday. We are here to serve you. Give us a call to get on the schedule today. (316)283-7187 or (620)327-3482

Give us a call today at (316)283-7187 if you have any questions.

Newton / Hesston

May y and yrs have a blessed Christmas and the eatest of New Yes  all of us at Advanced Physical Thapy.

We had a fantastic time at our company Christmas party. We met at Roxy’s Downtown in Wichita, and watched “The Kyle & Monte Christmas Musical 2.” Hesston (620)327-3482 701 S. Main • Hesston, KS Newton (316)283-7187 2311 S. Kansas Ave. • Newton, KS

Exercise Essentials Try these pain relief exercises:

Patient Results

Relieves Lower Back Pain

EXERCISE BALL - PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a strotch is felt. Hold for 10 seconds and repeat 3 times.

My running has improved!

“Before therapy, my quads and hips felt very tight. I was also running on the outsides of my feet. Since therapy, my quads and hips have loosened up a lot and my running has improved.” - O.O. I can run again! “Before therapy, I had lower back pain and couldn’t sleep on my stomach because of it. I had sciatica pain in my left leg and I couldn’t run or walk more than a few blocks without pain. I also had numbness and tingling. Since therapy, I can run again! I can stand on my leg now without pain and I can sleep on my stomach too! I am back to my life!” S.T. A very pleasant group of folks! “Before therapy, I had back and sciatica pain. Since therapy, I am feeling good. Exercises are a great way to limber up and stay more flexible. APT is a very pleasant group of folks and professionals that are helpful to achieve better physical health! Thanks to all!” - L.B.

Strengthens Hips & Knees

IT BAND STRETCH - SIDELYING 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. Hold for 10 seconds and repeat 3 times.


WIN A VISA GIFT CARD Whoever has the most “check in’s” at Advanced Physical Therapy in Hesston or Newton on Facebook wins a Visa giftcard. Check in today!

@ AdvancedPhysicalTherapyofNewton

Important Tips To Improve Your Fitness!

TRY WEARABLE TECHNOLOGY. Research shows that people who use wearable technology, gadgets such as Fitbits, Garmin, and Withings,tend to stick to their exercise routine more faithfully than those who don’t. With many of them, you can track your heart rate, steps per minute, sleep cycles, and more. INCREASE YOUR RANGE OF MOTION. Avoid shortcuts when it comes to exercising. Strive for using the greatest range of motion. This may include making longer lunges, stretching arms more while jumping rope, or leaning over further during yoga. Whatever the case, doing so helps your muscles do more work per rep, which results in breaking down more tissue by the end of your workout. If you have difficulty reaching a full range of motion, or have discomfort, consult your physical therapist. REDUCE FATIGUE. As anyone who has tried and failed at establishing a regular exercise routine can agree, fatigue is the number one enemy. To help combat this, drink beet juice. Studies show that it can increase stamina by up to 16 percent. Furthermore, listen to music that keeps you motivated. Listening to the right music can actually expand your blood vessels by 26 percent. Work on a schedule routine that ensures you get enough rest, exercise, and activity. SWITCH IT UP. If you’ve been plugging through the same fitness routine day after day, you may notice a reduction in strength gain. To avoid this, try different exercises, working out at different times of day, using different repetitions, or lifting different weights.

As 2018 begins to unfold, consider ways to add healthy decision-making to your lifestyle. Remember that putting things off doesn’t get you to where you want to be. We are here to help you reach your goals and achieve a healthy, pain-free lifestyle. Talk to your physical therapist at our practice today, or schedule a free 30 minute consultation to make your 2017 the healthiest yet.

Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.

Have more energy. Feel better at work.

Mention or bring in this coupon today for a FREE Physical Therapy Screening

Offer valid for the first 25 people to schedule. Expires 01-30-18. CALL TODAY: (316) 283-7187

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