3001 HUNGARY SPRING RD., STE. D | RICHMOND, VA 23228
5711 S LABURNUM AVE. | RICHMOND, VA 23231
GIVING PATIENTS THE CARE THEY DESERVE HOW I BECAME
A PHYSICAL THERAPIST
My career as a physical therapist has spanned 18 years. I spent five years in a large outpatient company, and the last 13 have been at InMotion. It’s crazy to think that my interest in this career I’m so passionate about stemmed from one of the most harrowing experiences of my life. Nothing piques your interest in physical therapy like needing it to heal from your own extensive injuries. When I was 14, I was in a hunting accident. My gun discharged into my right ankle, and without going into too much detail about the injury, I almost lost my leg as a result. Luckily, that didn’t happen, and thanks to a year’s worth of physical therapy, I regained full use of that leg. I wasn’t immediately set on practicing physical therapy from that experience, but it did get me interested in the medical field in general. Before I went to college, I volunteered with a lot of physicians at different clinics. I was also working for my dad doing office supply distribution, but I knew I didn’t want
to pursue an education or career in that. I finally got the chance to volunteer with a physical therapist, and through that experience, I found the career that I wanted. In 2001, I received my master’s degree in physical therapy from the University of the Sciences in Philadelphia, and in 2008, I received my doctorate of physical therapy from Virginia Commonwealth University. As I mentioned above, I started my career working at a large outpatient company for about five years, but after that, I started my own private practice. While the company offered me a terrific opportunity to work with a lot of great physical therapists, I saw the work environment change for the worse. They became more focused on making a profit than on actually helping patients. It didn’t matter what care the patient actually needed. If it didn’t fit with the company’s bottom line, it didn’t happen. As much as I value the experience I gained there, I knew I needed to start my own clinic to give patients the treatment they deserve.
I don’t regret that decision in the slightest. For the past 13 years, I’ve had the chance to meet and work with all sorts of people in an environment where the top priority is helping them recover and get back to doing the activities they love. The staff members at both InMotion offices feel like family, and they do a great job of making our patients feel like family too. I’m extremely fortunate that I get to do what I love and that I get to do it how I think it should be done, all while providing for my family. My wife and I have been married for 24 years now, and we have three sons. When I’m not at the office, we love camping and fishing in Deltaville and down in the Florida Keys. If someone you know needs a physical therapist, tell them they’ll get the care they deserve at InMotion PT!
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LIMBERING UP FOR YOUR NEXT ROAD TRIP
Even though road trips offer you a break from the monotony of your office, the stiffness in your muscles and joints that comes from sitting in one position for too long can follow you onto the road if you’re not careful. Whether in front of a laptop or behind the wheel, taking the opportunity to stretch and exercise on your summer road trip is a great way to prevent the soreness from following you back to the office. Here are a few stretches to keep in mind for the next rest stop.
your elbows at 90-degree angles, then lean forward. This will cause your chest muscles to open up. Hold this position for 15 seconds. You can do a similar stretch by bending downward while keeping your hands on your car door in front of you, stretching your entire upper body. While you’re driving, a good way to prevent sore hips is by making sure your knees are slightly elevated above them in your seat. Once you have the opportunity to stop, try doing some hip flexors. Kneel on one knee, slowly push your pelvis forward, squeeze your shoulders back, and open your chest. Hold this position for 15 seconds, then repeat while kneeling on the other knee. FOR THE HIPS
FOR THE NECK
your arms upward, and then lean your upper body forward. You’ll feel a pull in the back of your upper leg. Once you’ve done this for about 15–30 seconds, repeat the process with your left heel. The road may be long, but that doesn’t mean you have to feel it in your muscles. If you stop every couple of hours and take some time to limber up, your body will thank you.
Reach your left arm over the top of your head and touch your right ear. Then, gently pull your head to the left and hold it there for 15 seconds. Repeat this process with your right arm.
FOR THE CHEST
FOR THE LEGS
Stand in front of a door frame with one hand pressed on either side and
To stretch out your hamstrings, place your right heel on a small step. Extend
ZUCCHINI, AVOCADO, AND SWISS CHARD—OHMY! A GUIDE TO EATING SEASONALLY THIS JULY
When you eat something during its harvesting season, you get the most out of your meal. In-season fruits and vegetables are more nutrient-dense than their out-of-season counterparts, and there’s no matching the flavor profile of fresh, in-season produce. Even better, because in-season foods are so bountiful during their peak, you can save a lot of money by shopping with the season. This July, enjoy some tasty foods during their prime with this handy guide.
Don’t forget about the cherries and blueberries, too! Because these fruits are so plentiful this time of the year, it’s easy to find ingredients for your favorite recipes. Host a Latin-inspired foods night with fresh guacamole and salsa, or make a delectable shortcake with a blackberry and strawberry mixture on top. There’s no better time to fire up the grill than July, and not just because of the weather. Zucchini and corn reach their peak during July, and these grilling favorites pair well with steaks, burgers, hot dogs, or fish. Go low-carb by stuffing your zucchini with vegetables and a protein for a charred skillet bowl. Even better, add some corn to your fresh salsa to add an extra zing to your GRILL GAME SO STRONG
tacos. Regardless of how you utilize them, zucchini and corn are sweetest, juiciest, and freshest during July.
Filling your plate with plenty of greens is never easier than in July. Pick up a bundle of spinach, arugula, lettuce, Swiss chard, or any other leafy green, which are all juiciest and freshest during July. Cucumbers and green beans are bountiful this time of the year, as well. This July, add some fresh flavor to your water with cucumbers or create hearty salads with any of the leafy greens mentioned above. After all, there’s no better way to celebrate the middle of summer than by consuming its most delicious foods.
Avocado toast lovers rejoice! Your season is here. Avocados are in season during July, joining many other fruity favorites. Gorge yourself on scrumptious blackberries, sweet strawberries, and bountiful tomatoes.
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INSOMNIACS UNITE 3 FREE APPS TO HELP YOU CATCH THOSE Z’S
Everyone with a smartphone has heard time and time again that looking at your phone before bed is a bad idea. According to the National Sleep Foundation, “The use of electronic devices in the bedroom further disrupts the natural pattern of the sleep-wake cycle” primarily because of the blue light emitted
from the screen. While most scientific data pertaining to sleep recommends you place your phone in another room overnight, those who toss and turn regardless of phone location might benefit from using technology rather than tucking it away. Here are three FREE sleep apps that might help you get to dreamland faster. While there are many apps that claim to help people fall asleep quicker, very few are programmed to prevent sleepers from growing bored of the same monotonous soundtracks. Pzizz combines music, sound effects, and binaural beats, and an embedded algorithm generates a slightly different track each time you use it. PZIZZ
afterward. The inability to stay asleep throughout the night can stem from a multitude of factors, but snoring tends to be the most common. The Snore Report app records through the night to detect any snoring sounds and then provides the user with an overview of the previous night’s recording, including an index to determine snore intensity. Using this app might not help you fall asleep faster, but it could offer helpful information about why you aren’t able to stay asleep. Instead of setting an alarm to jolt you out of sleep at a specific time, choose a window of time to wake up with the Sleep Cycle Alarm Clock. The app will sense your sleep movements and ring an alarm when you’re in the lightest stage of sleep. This way, you’ll wake at the optimal time, feeling refreshed rather than groggy. SLEEP CYCLE ALARM CLOCK
Many troubled sleepers who are able to fall asleep are jolted awake shortly
TAKE A BREAK!
Inspired by Nom Nom Paleo
The main course on the Fourth of July almost always works with paleo diets, but that isn’t always the case with sides and appetizers. This salad offers a great way to enjoy some paleo fare without having to resort to only eating grilled meats.
• 1 small shallot, thinly sliced • 4–5 medium tomatoes, preferably heirloom, seeded and cut into wedges • 6–10 medium basil leaves, cut into ribbons • 1 tbsp aged balsamic vinegar • 1 tbsp extra-virgin olive oil • Salt and pepper, to taste
1. Place shallots in balsamic vinegar for 15 minutes. Drain and pat dry using paper towels. 2. Assemble tomatoes on a plate, top with basil and shallots, and season with salt and pepper. 3. Drizzle olive oil over top of salad and serve immediately.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
3001 Hungary Spring Rd., Ste. D Richmond, VA 23228
INSIDE THIS ISSUE
HOW DR. BOHANON BECAME A PHYSICAL THERAPIST
HIKING WITH YOUR KIDS 2. 4 STRETCHES FOR STAYING LIMBER ON THE ROAD EAT SEASONALLY THIS JULY 3. 3 FREE APPS TO HELP YOU CATCH THOSE Z’S PALEO TOMATO BASIL SALAD 4. HIKING WITH YOUR KIDS
WATCH THEIR WORLD EXPANDWITH EVERY STEP
KEEP SAFETY IN MIND
Hiking has many benefits as a family activity, such as mental health improvement, strengthening your relationships, and experiencing new sights and discoveries together. It’s also great exercise, and you get plenty of quality time, fresh air, and sunshine. Here are three guidelines to help you and your kids have fun on your next hike.
animals you see on the trail will help them expand their vocabulary and learn how things work. When they learn they can explore independently and ask about the world around them, they’re gaining the confidence to teach themselves.
While you’re out on the trail, it's essential to make sure that both you and your family are safe. Wear breathable, noncotton material and sturdy shoes that don’t expose your toes. It’s important to dress according to the weather. For example, if the day is sunny, wear sunglasses to protect your eyes from harmful UV rays and apply plenty of sunscreen on any exposed skin. Bring your kids’ favorite snacks and water bottles for everyone to stay hydrated. It’s crucial that you also bring a fully stocked first-aid kit in case someone is injured on the hike. Starting with one of your local hiking trails can be a rewarding way to spend the day with your kids. You can watch their excitement as they expand their world with new discoveries.
BRING ALONG SOME TOOLS OF DISCOVERY
ENCOURAGE THEIR CURIOSITY
Getting your children to engage in nature while you’re out hiking can be as simple as bringing a magnifying glass along with you. Let your kids look at leaves, rocks, insects, or anything else you might come across on the trail. You can also bring binoculars to help them look at a bird that might be perched a little too high up. Another option is a bug holder to let your kids catch smaller insects, such as grasshoppers or pill bugs, and give them a close-up look.
One of the best ways to have your children learn about the world is letting them explore it. Being there for your children and encouraging them to ask questions about flowers, bugs, or
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