Check out the latest edition of our newsletter!
DECEMBER 2023
847-515-8970 • www.KineticPTS.com
FAMILY, LAUGHTER, AND HORS D’OEUVRES Why Holidays Get Better With Age
Christmas gets better as I get older. I’m sure most people think the holidays are more fun when you’re a kid, with presents galore, but you certainly cherish everything more as the years go by. It’s no longer about gifts, candy, or parades but about spending time with loved ones. That’s why it’s so important to my family that we spend every year with one another and our relatives, who we rarely see. Emilie’s family is spread throughout the country, and we often alternate who travels during Thanksgiving and Christmas. This time around, Christmas will be at our place! Yet, before Christmas Day, we ensure we celebrate Christmas Eve with my mom’s side of the family: my siblings, cousins, nieces, and just about everyone.
our appetites. We then decided to have everyone bring their own hors d’oeuvres instead! My family gets back home early on Christmas Eve night so we’re all ready for the morning ahead of us. We are more than happy to have Zach back from his first college semester. He’ll be with us for a whole month, and it truly makes the holiday even better. Of course, Zach and Nathan are all grown up now, so presents aren’t an adrenaline-fest for them anymore, but we do have a few staples we keep under the tree. For Zach, we get him a giant Lego set every year, and he somehow finishes them in a single day. Despite getting older, he still loves his Legos, and we have a basement slowly filling up with his finished sets. As for Nathan, anything gaming is perfect for him! He loves video games, and he makes Christmas shopping incredibly easy! With “A Christmas Story” on in the background, we’ll play board games and cherish our time together. What’s better than that? I hope you can spend the holidays unwinding with those you love most. Happy holidays, and see you in 2024! –Mike Ulmer
“It’s no longer about gifts, candy, or parades but about spending time with loved ones.”
it with oven mitts on! When it is time to exchange white elephant presents, it’s also fun to see all the recycled gifts year after year. These are the presents nobody seems to want and get stuck in the basement, but when Christmas comes around, someone new gets it! The day is always full of laughter and, of course, food. On Christmas Eve, we actually don’t have a big dinner. Before you call us crazy, we instead have a plethora of hors d’oeuvres. I honestly love it more than
We’ve all gotten older, including the kids, so presents aren’t
the primary focus of the day. Instead, my
any other dinner recipe. Who wants just turkey or ham when you
mom finds new games to keep
can have an array of carbohydrate-filled, decadent goodness? We used to have both hors d’oeuvres and a main course, but on one Christmas Eve, we ate way too many appetizers that we lost
us all entertained. The best one yet? She’ll wrap a gift in multiple boxes covered in endless layers of wrapping paper. On top of that, the person has to try opening
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THE SURPRISING SCIENCE BEHIND YOUR SHAKY MUSCLES
2. Am I doing a new exercise? If you’ve never done a jump squat or bench pressed 200 pounds, you’ll probably feel shaky the first time you try a full set. That’s because your body is adjusting to the new motions at a cellular level. Simply put, when you start a workout, your muscle fibers tell your muscle cells whether to contract or relax — and those fibers can get tired of doing their job. When one fiber becomes fatigued, your body adjusts to rely on another. Trying something new (essentially, asking your fibers to give new directions) can confuse your body and delay the tradeoff, making your muscles shake. 3. Am I pushing myself harder than I ever have before? When
Imagine you’re running through a basic exercise routine. You feel good, so you push yourself harder than usual — and your muscles suddenly start shaking! Every athlete has experienced that moment of panic when tremors hit. But have you ever wondered why your muscles shake? The answer is more complicated than you might think. Shaking muscles can mean at least three things: You’re underprepared for your workout, pushing yourself too hard, or breaking new ground and building muscle! To figure out which option explains your scenario, ask yourself these questions: 1. Did I drink plenty of water today and get at least seven hours of sleep last night? If not, your muscles could be shaky because of dehydration or fatigue.
you amp up the intensity of your workout, your body will often do more muscle fiber “tradeoffs” than usual because you’re demanding more output. When too many tradeoffs happen at once, that can make your muscles shake. Muscle tremors aren’t always a bad sign. If you’re trying a new exercise or pushing for improvement, they’re part of the learning process! However, if you’re struggling with exhaustion or dehydration, or you think you’re overworking yourself, shaking can be a red flag. Consider reducing the intensity of your workout or taking a rest day. When in doubt, discuss the issue with a physical therapist, especially if you’re recovering from an injury.
PATIENT TESTIMONIALS Getting Confidence Back
“I feel stronger now and am able to walk a mile without pain. When I started, the pain in my lower left back was preventing me from sleeping, even with ice and pain meds. Now, I can sleep without pain meds and ice. Emilie challenged
“After attending a seminar on shoulder pain, I started a physical therapy program with Mandie. In approximately three months’ time, I went from extremely
limited motion and very intense pain to practically full motion and very little to no pain. Now only time will tell, but I feel relieved that I was able to avoid surgery or other intensive alternatives. Mandie was very informative and was able to explain what I was going through. Thank you!” –Robert Taylor
me with exercises I have never done before and were hard to do. I feel stronger now and am able to walk a mile without pain. Thank you, Emilie, for pushing me (not hard, though). You were a pleasure to work with.” –Sue Markowski
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The best time of the year does come with a few downsides for some, and that includes increased back pain. No, you’re not crazy for thinking your pain worsens during the holiday season. In fact, this happens for multiple reasons. Not only does the cold affect our joints and muscles, but preparing for Thanksgiving and Christmas can also bring additional stress on your back. Just decorating the house alone involves climbing ladders to put up lights or bending down to dig for ornaments. These activities involve repeated motions you likely don’t do regularly. Additionally, most of us probably don’t do any form of warmup exercise before we decorate the house! Other causes for holiday back pain can include extended periods of standing, whether you’re cooking a Christmas feast or shopping all over town. If traveling, then sitting for too long could also be the culprit for your pain. Of course, the stress from holiday planning can also take a toll on your body and UNWRAP THE CAUSES OF HOLIDAY BACK PAIN Don’t Let Discomfort Dampen Your Christmas Celebrations
increase your pain. So, how can you find relief? HOW TO REDUCE HOLIDAY BACK PAIN Don’t wait until 2024 to alleviate your discomfort. You can practice a few techniques this season to help reduce your pain and even prevent future aches:
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Stretch and warm up before any physical activity. Incorporate light physical activity into your routine to help increase your strength and core muscles, which will better support your back. Cook as a group to help shorten the time you stand in front of the stove. Manage your stress as best you can by resting when needed, staying hydrated, and planning ahead to reduce last-minute chaos. Walking and yoga can be great ways to increase your activity level and reduce stress! If nothing seems to work, and you still feel pain, visit the Kinetic PT team. We offer free screenings to help you better understand why you’re experiencing pain and how we can help you relieve it. Call 847-515-8970 to schedule an appointment and start working toward a pain-free 2024!
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Sudoku
INGREDIENTS • 2 1/2 cups water • 1/2 cup brown basmati rice • 2 tsp vegetable bouillon powder • 1 bay leaf • 1 tsp grapeseed oil • 2 skinless chicken breasts, chopped Did someone say, “Healthy chicken with tangy blue cheese”? We thought so! Chicken, Leek, and Blue Cheese Pilaf
• 1 leek, thinly sliced • 2 zucchini, thinly sliced • 1 cup frozen peas • 4 walnut halves, broken • 1/4 cup crumbled Gorgonzola cheese
DIRECTIONS 1. In a large pot, add water, rice, bouillon powder, and bay leaf. Cover, bring to a boil, then reduce the heat and simmer for 20 minutes. 2. Meanwhile, in a large frying pan, heat oil and stir-fry chicken over medium-high heat until just cooked. Remove from pan, then fry leek until soft. Add zucchini, stir-fry for a few minutes more, then add peas. 3. When the rice is cooked, add it and any liquid from the pot to the vegetables. Return chicken to the pan, then cover and cook for 5 minutes more. Stir in walnuts and cheese and serve hot.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
847-515-8970 www.KineticPTS.com
11920 Oak Creek Parkway Huntley, IL 60142
INSIDE
The Joy of Reuniting for the Holidays PAGE 1 Why Your Muscles Shake During a Tough Workout PAGE 2 Patient Testimonials: Getting Confidence Back PAGE 2 Does Your Back Pain Worsen During Winter? PAGE 3
Chicken, Leek, and Blue Cheese Pilaf PAGE 3 Discover the Most Enchanting Christmas Towns in the US PAGE 4 Explore America’s Most Magical Christmas Towns FROM SNOWY VILLAGES TO YEAR- ROUND HOLIDAY CHEER It may be too late for less spontaneous travelers to start planning a Christmas vacation. But that shouldn’t stop you from planning next year’s holiday journey! The good news is you don’t need to venture to another continent to find a Christmas wonderland. There are countless picture-perfect Christmas towns across the country. Make your next Christmas trip feel like a Hallmark movie at one of these festive towns! LEAVENWORTH, WASHINGTON Many have dubbed Leavenworth the most Christmas-centric in the U.S., and it’s easy to see why. This Bavarian-style village experiences nearly 96 inches of snowfall every year, and they certainly don’t hold
back when it comes to the holidays. The town lights up and decorates almost 21 miles, where you can find reindeer farms, carolers, gingerbread competitions, and Christmas markets. Every step of the way offers an Instagram-
drawn carriages, carolers, and the Billings Farm, a local favorite of the season. Stroll down Main Street to witness an idyllic Christmas spot filled with cozy small-town shops and restaurants. NORTH POLE, ALASKA If you ever feel like celebrating Christmas in the middle of summer, we know the perfect destination. North Pole, Alaska, offers Christmas decor and festivities year-round! Here, you can get up close and personal with Santa’s reindeer, meet the man himself, and enjoy the snow that covers the entire town. Be sure to check out their ice sculpture competition, which features artists from all over the world! Ready for the Christmas celebration of your dreams? Start planning your next holiday vacation at any of these destinations, and we promise your dreams will most definitely come true!
worthy photo opportunity! SOLVANG, CALIFORNIA
A slice of Denmark right in sunny California, Solvang brings endless holiday cheer, especially with their annual Julefest. Pronounced “Yule- fest,” this month-long festival takes place every December and features picturesque events, including a ballerina-filled tree lighting ceremony, visits from Santa, culinary delights, traditional Danish celebrations, and much more! WOODSTOCK, VERMONT During Woodstock’s Wassail Weekend, you’ll find the town in peak Christmas mode, where you can experience parades, horse-
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