Advanced Physical Therapy & Fitness - April 2020

APRIL 2020

WWW.ADVANCEDPTANDFITNESS.COM | 970-573-5313

ARE YOU READY FOR MARATHON SEASON? 3 PT-APPROVED TIPS FOR LONG-DISTANCE RUNNERS

On April 20, thousands of people will leave the starting line of the most anticipated race of their lives: the Boston Marathon. Runners spend months and sometimes even years training for marathons, and the Boston Marathon is at the top of the list for many American distance runners. As a runner myself, I definitely understand the hype. I’ve never done a full marathon, but back in college, I competed in a couple of half- marathons and triathlons that gave me a taste of the race day excitement. I had so much fun at those races in part because I did them with my friends and in part because I was able to lock in the “runner’s high” — that feeling of invincibility that you get when you break through your mental and physical barriers and feel like you could run forever. If you’re a runner, odds are you know exactly what I’m talking about! On race day, I always got an extra rush of excitement and adrenaline that pumped me up to compete, and crossing the finish line came with a euphoric sense of accomplishment and camaraderie. The last race I did was the BOLDERBoulder 10K, and the environment and atmosphere were absolutely amazing. Before race day, though, I put in a lot of work behind the scenes. As any runner knows, training is a crucial part of the sport. My method was to spend between 3–6 months preparing before every race, and I used periodization (basically, the practice of cycling through different exercises and rest periods) to combine specific training for the event with strength training.

I did weightlifting in the off season, which is when I could dedicate more time to it, and then focused on cardio as the event drew closer after I’d built up my base strength. This method worked really well for me and helped me hit my goals each time. are hobby runners or preparing for long-distance races. With the Boston Marathon just around the corner, I thought it might be fun to share my three biggest tips for runners just getting into the sport or those getting serious to prepare for a race. training partner. Finding other runners to train with was a real game-changer for me when I was preparing for races in college. My training partner and I held each other accountable and pushed each other to work harder. On race day, we got to celebrate together at the finish line, too! If you have a close friend who’d like to train with you, definitely take advantage of that, but if you don’t, a local running club can serve the same purpose. Check out local running gear stores (Altitude Running is a great one) or do a quick Google search to find options in the Greeley area. If you have the means, hiring a personal trainer is another good option. 2. Work to strengthen your hips. Runners are notoriously weak in their hips, so focusing your These days, I don’t run as much as I used to, but I see a lot of patients who 1. Join a running club or find a

strength training on them is crucial. Exercises like Bulgarian split squats, banded marching hip bridges, lateral lunges, and kickstand Romanian deadlifts can strengthen those crucial muscles. 3. Get a body type assessment. Last but certainly not least, if you’re planning to start a serious training program, make sure you consult professionals first. Your local running store can help identify your foot type (Is it rigid, or flexible? How are your arches?) and fit you with the perfect shoes. Then, a physical therapist can give you a whole-body perspective, pointing out your strengths and weaknesses and offering advice on the type of training that would work best for you. Whether you’re thinking about starting to run more often or are training for a marathon, please consider coming in for a consultation. I can set you up for success and identify the source of aches and pains if you’re having them, saving you money and recovery time on the back-end. Call 970-573-5313 today to set up an appointment! –Dr. Thomas Cleveland

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HOLISTIC METHODS FOR TAMING SEASONAL ALLERGIES LEARN TO BREATHE BETTER

Whether your New Year’s workout routine is finally embedded in your schedule or you’re still trying to make it happen, always remember that your mind is just as important as your body. On some days, you may feel like anything is possible, and on others, it may feel impossible to even get out of bed. Don’t worry, that’s totally normal! There’s no reason to feel ashamed if you’re struggling with gaining steam and motivation for your workout. Here are some mental strategies to help you get firmly into your routine this year and the years to come. The season of sniffles and sneezes is upon us, but you don’t have to let your allergies stop you from enjoying gorgeous April blooms and fresh spring breezes. Try these natural solutions to help combat your allergies and breathe a little easier this spring — though if your allergies are persistent, seek professional medical help. EAT THEM AWAY Food is often overlooked as a method to fight your allergies, but make no mistake: The nutrients in some foods can do wonders for your body! Use this to your advantage by choosing ingredients proven to fight the sniffles. Raw, local honey has the ability to soothe scratchy throats, which protects the airway passage from further damage. ( Warning: Children under the age of 1 should never consume honey.) Also on the sweeter side, the naturally occurring enzyme in pineapple, bromelain, has been shown to ease

GETTING TO THE GYM What’s the hardest part of working out? For most people, it’s not the heavy weights or the long cardio sessions — it’s actually stepping into the gym. Sometimes, people will wake up and think that the gym isn’t possible that day as they lay in bed. Some people will psych themselves out of working out because their time is limited, or they worry about how tired they’ll be after the workout (especially after or before a busy day). Instead of thinking of reasons you can’t or don’t want to go, focus your mind only on the task of getting there. Stepping into the gym will often give you the mental push to actually work out. It’s also best to leave the all-or- nothing mindset behind — a 45- or inflammation and swelling, while quercetin, found in tea, red wine, and apples, can act as a natural antihistamine. If you’re looking for something more savory, spicy foods can light a fire under your mucus, break it up, and clear your nasal passages. POKE THEM AWAY Acupuncture is an ancient Chinese treatment method that pinpoints specific pathways crucial to the flow of energy throughout the body and reopens them through strategic needle placements. While studies have yet to prove that acupuncture can serve as a stand-alone treatment for allergies, it has been shown to aid in symptom management. Acupuncture can also decrease pain and release built-up pressure caused by congestion. DRAIN THEM AWAY Have you ever just wanted to open your nose and flush out all of your congestion? With a neti pot, you can! Simply create your own saltwater

solution with filtered water — do not try this with unfiltered water, as deadly organisms can enter your body this way — and 1 teaspoon of salt. Some experts even suggest adding a pinch of baking soda to the mixture to soothe the bite of the salt. Next, pour the solution into the pot. Tilt your head to one side over a sink, pour the mixture from the pot into one of your nostrils, and let it drain out the other side. Repeat on the opposite nostril and feel the relief!

FINDING MOTIVATION ON THOSE TOUGH DAYS TOP MENTAL STRATEGIES FOR YOUR FITNESS ROUTINE

55-minute workout isn’t required every single gym session. Life happens, and even if it’s a short exercise, your workout will actually energize you for the rest of your day. PUSHING YOURSELF TO THE LIMIT Studies have found that the most successful people share grit: the ability to work hard and endure even the most difficult times. Workouts will burn, and the motions may feel uncomfortable or even painful, so it’s crucial to have the grit to push yourself to the limit. Rather than give up, you should embrace the pain and see it as a sign you’re growing stronger. Adjust your inner vocabulary. Anything that seems “uncomfortable” should be reconsidered as “intense” but something you can work through. Of course, be careful of injury pains!

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GOOD OL’ GARLIC AND EVERYTHING WE LOVE ABOUT IT

Did you know that there are over 2.5 million acres of garlic in cultivation worldwide? It’s no wonder: Garlic boasts a fascinating history, has unparalleled health benefits, and is used in so many different types of cuisine around the world. Plus, garlic just makes recipes tasty! National Garlic Day is April 19, so here are some facts to help you brush up on your knowledge and celebrate it to the fullest. Humans have been using garlic for a variety of purposes for over 5,000 years. It originated in central Asia and rapidly spread to many civilizations and cultures around the world. Its nutritional and remedial benefits quickly made it popular in recipes, medicine, and even magic potions. Its pungent aroma was thought to ward off evil beings like witches and vampires, and ancient Greek warriors ate it to instill strength and courage. Egyptians HISTORY

worshiped the plant and even used it as local currency. It’s still loved by many today, though it is primarily used for cooking.

HEALTH

Throughout history, garlic has been used to treat wounds, cure asthma, combat diseases, and even fight gangrene. Today, its recognized health benefits are a little more practical but no less astounding. Garlic contains vitamins, minerals, and antioxidants that can boost immunity, reduce inflammation, lower cholesterol, promote healthy hair and skin, and fight fungus and bacteria. The best way to take advantage of these benefits is by eating it raw, but if you can’t deal with the lingering stinky breath, following proper cooking methods can still yield healthy results.

eight weeks if the skin is unbroken, and around two weeks for individual cloves. Garlic works well in recipes that call for its relatives, like onions, shallots, and leeks. When cooking with garlic, the finer you mince and mash, the more flavor you’ll get. You should also let your garlic rest between chopping and cooking, and add it to the pan near the end of the recipe to better preserve its nutrients and flavor. Garlic breath can often be combated with a little bit of lemon juice, but if you’d rather let it linger and savor the flavor, your secret is safe with us! SESAME ZUCCHINI NOODLES Inspired by PaleoRunningMomma.com

HOW-TOS

When buying garlic, avoid shriveled or soft bulbs. Its shelf life is roughly

TAKE A BREAK!

INGREDIENTS

1. If you have a spiralizer, use it to cut zucchini into noodles. Otherwise, use a peeler. Salt zucchini. Allow zucchini to “sweat” out water for 1 hour, wrap in a paper towel, and squeeze the water out. 2. In a food processor, blend dates with almond butter and aminos until smooth. • 4 medium zucchini • Salt, to taste • 3 medjool dates, pitted and softened in warm water for 5 minutes • 3 1/2 tbsp creamy, unsweetened almond butter DIRECTIONS

• 3 tbsp coconut aminos • 3 tbsp pure sesame oil • 3/4 tsp fresh ginger, grated • 2 cloves garlic, chopped • 2 tbsp apple cider vinegar • 3 scallions, thinly sliced • 1/4 cup chopped almonds

3. Add sesame oil, ginger, garlic, and vinegar and pulse until sauce is smooth. 4. In a pan, sauté zucchini noodles until heated and slightly softened. 5. Toss zucchini noodles with prepared sauce and top with scallions and almonds.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

970-573-5313 www.advancedptandfitness.com 5701 W. 20th St. Greeley, CO 80634

1. COVER TITLE . DR. CLEVELAND’S TOP TIPS FOR LONG-DISTANCE RUNNERS INSIDE THIS ISSUE 2. FIGHT THE SNEEZE WITH THESE HOLISTIC REMEDIES TOP MENTAL STRATEGIES FOR YOUR FITNESS ROUTINE 3. CELEBRATE NATIONAL GARLIC DAY SESAME ZUCCHINI NOODLES 4. LAUGHTER YOGA’S RISE AS A GLOBAL HEALTH MOVEMENT We’ve all heard that laughter is the best medicine, and it turns out that human physiology supports this claim. When we laugh, our body releases a flood of feel-good chemicals and neurotransmitters. Our blood flow increases, and our production of cortisol, a hormone associated with stress, decreases. Oh, and laughing also burns calories! The feel-good, endorphin-inducing benefits of laughter are exactly what prompted Dr. Madan Kataria to develop laughter yoga in 1995. Laughter yoga incorporates breathing, stretching, clapping, and of course, laughing. Kataria developed the initial idea after coming across research into the benefits of laughter on overall health and well-being. He began to put the

LAUGH WITH ME! A LIGHTHEARTED APPROACH TO DECREASING STRESS

research into practice by telling jokes to his patients, and after seeing the positive effects, he took his material to a local park. Parkgoers, who were initially skeptical, joined in on the practice, and the first laughter yoga club was born. The laughter meetup had everyone in high spirits — until the group ran out of jokes. Unsure of what to do next, Kataria found another medical book suggesting the group didn’t need jokes to laugh. Fake laughter is just as beneficial as the real thing because the body can’t tell the difference between the two. Collaborating with this wife, Madhuri, Kataria combined common yoga warmups and breathing techniques with facilitated laughter to create the

form of laughter yoga that is practiced worldwide today.

If you’re interested in trying laughter yoga for yourself, then you’re in luck. Laughter yoga clubs exist across the United States and the world. Videos on YouTube can teach the basics, but laughter yoga tends to be most beneficial in a group setting. Just think about the last time you found yourself in a fit of giggles with a group of friends or during a comedy show. Didn’t it feel great? Rather than wait for a silly situation to trigger laughter, use laughter yoga to promote laughter and alleviate stress on any day at any time.

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