JULY 2019
CARTERFITLAB.COM | 209-232-6428
105 N LINCOLN AVE. MANTECA, CA 95336
TO NEWHEIGHTS A REVELATION FROM
CALIFORNIA TO MACHU PICCHU
My fitness journey through Carter Fitness Labs has been a unique one, but anyone who has turned their life around through a great fitness program can relate. I’m not just saying that because I’m Saul’s mother — although I am biased toward my son. When I was a little younger, I never had trouble staying in shape and pursuing all the activities I desired. But then time went on. Right before my husband passed away a few years ago, I found myself not loving the body I saw in the mirror. If I wanted to get back to the lifestyle I loved, I needed to make some serious changes to cut away some of the extra weight I was carrying around. So, Saul gifted me a month-long membership to a bootcamp being offered at another gym in the area. Through hard work and a little perseverance, I am now 30 pounds lighter and taking trips I could have never dreamed of with friends I’ll never forget. When I first started the bootcamps, my husband was very ill and I was feeling like I was just too old to do something like this. I thought my years of health were behind me and that I should just throw in the towel. Saul wouldn’t have it. With some serious nudging, he eventually convinced me to get on one of their specialized nutrition plans. Once I finally gave
in, the staff was so supportive and let me know every step of the way that my goals were attainable and would become a reality if I stuck to the programs. I lost 11 pounds over the course of that first week, and I never looked back. I’ve carried on my regimen to this day, balancing the classes with my nutrition plan and a little hiking peppered in to get my blood pumping. I’ve been interested in hiking for years. I like to think of myself as a very active person, especially a few decades ago. In fact, when I was around 50, a friend and I hiked Mount Whitney. That experience always stuck in my head as a special one, so when a friend approached me at my late husband’s memorial service and proposed that we go on the Inn to Inn hiking trek in Peru, I immediately jumped at the chance. I wasn’t even bothered that I was carrying around 35 pounds of extra luggage at the time. Through the programs at Carter Fitness Labs, I got back to a place where the 88-mile hike seemed possible. While we were in the thick of the trip this past May, I am proud to report that I had no trouble at all. After a while, I realized that our hiking guide wasn’t giving me breaks like the rest of the group, and he told me it was because he could see that I
was going to take this hike in stride. Not to brag, but he was kind of right.
When I got back from my trip, I couldn’t believe what I’d done. I couldn’t have been happier with where my life was. Our hike took us over the Salkantay Pass at an altitude of 15,212 feet and ended with a tour of Machu Picchu, which is one of the new seven wonders of the world. Standing up there and seeing what we conquered was a special moment. In the end, I had my son, myself, and a copy of the book “What Doesn’t Kill Us” to thank for getting me there. I was able to keep a steady and safe pace by sticking to the breathing techniques detailed in the book, all while checking my Myzone tracker to see where my heart rate was at. A few years ago, I never would’ve seen myself going to all the places I’ve gone, and I’m just getting started.
–Barbara Fox
Thanks for sharing that story, Barbara. To learn more about the kinds of programs we offer here at Carter Fitness Lab, give us a call at 209-232- 6428 or visit our website anytime at CarterFitLab.com.
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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.
GO GREEN
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.
FRUITFUL HARVEST
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
SNORE REPORT
Many troubled sleepers who are able to fall asleep are jolted awake shortly
PALEOTOMATOBASIL SALAD
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.
INGREDIENTS
DIRECTIONS
• 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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209-232-6428 | CARTERFITLAB.COM
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CARTER FITNESS LAB
105 N Lincoln Ave. Manteca, CA 95336
1. COVER TITLE 1. BARBARA FOX: MY FITNESS JOURNEY INSIDE THIS ISSUE 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. PAIN MANAGEMENT OPTIONS
PHYSICALTHERAPYVS. CHIROPRACTIC
FINDINGTHEBEST ROUTEFORPAINMANAGEMENT
In the modern medical world, there’s no shortage of ways to treat your pain. Still, some rehabilitation systems work best for certain types of ailments, and understanding which recovery methods are available is invaluable. Two important options for any type of pain management are physical therapists and chiropractors. Depending on a number of factors, one may be more helpful than the other, but if they’re used together, you’ll have a much better chance of eliminating your pain. Let’s take a look at how each option can help you.
treatment will help free up your muscles and tendons to alleviate pain and improve your mobility. This normally means stretching or resetting your problem areas. In addition to helping with the pain from certain types of persistent issues like soreness, chronic discomfort, or lack of mobility, chiropractors can also work to alleviate symptoms of certain types of infections and even asthma! Their treatments help you to avoid relying on dangerous pain medication or surgeries. If you’re looking to recover from an injury or surgery, you may want to consider physical therapy. While there’s no end-all treatment for any type of pain, physical therapists work with you to strengthen your muscles and restore your range of motion. By fixing PHYSICAL THERAPIST
these underlying problems, you can get back to the things you love. While physical therapy is very different from chiropractic on paper, combining the two to treat your pain can generally be very helpful. Depending on what you’re suffering from, physical therapists may use new age technologies like deep- tissue lasers or hydrotherapy to get you back on your feet again. Whatever you’re looking for, the answer probably lies somewhere in the middle. Consulting a medical professional will allow you to understand the best option for your specific case.
CHIROPRACTOR
A chiropractor is a physician who treats issues involving the musculoskeletal system, which can have an impact on your body’s general function. By manipulating certain areas, their
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