In Motion OC - January 2019




17332 Von Karman Ave. Suite 120 Irvine, CA 92614

January is often a time for goal setting, and as the Director of Fitness for In Motion O.C., I see this all across the industry. Big-box gyms fill up with resolutioners in January, all in search of a better life and a sculpted body, only to fall back into regular routines by February. More often than not, I see New Year’s resolutions fall by the wayside and turn into failed goals. It’s not because of a lack of desire or willingness; it’s because of misinformation. A prime objective at In Motion O.C. is to educate our patients. We have individuals come in and explain to us how they’ve been doing certain exercises, only to find out the technical deficiencies of their movements. YouTube videos can certainly be a great resource, but many of them provide inaccurate information. That’s why we take the time with our clients to break down each movement so that we are guiding them properly. Sometimes that means re-education. Other times, we’re able to instill proper form in people who are new to exercise. The caveat with this is preventing information overload. Too much instruction creates a burden on people, which is often why New Year’s resolutions fail. Most people think that the best workouts are the most complicated. They look through extremely detailed training plans and try to do exercises that are far above what is necessary. When resolutioners hit their first roadblock, they see the burden of all the information and eventually shut down, yet in reality, you don’t need complex routines to achieve maximum results. The best thing you can do to maintain consistent results is to drink water. Eight glasses a day is the easiest way to make sure your body is always performing

at its peak. Also, minimizing stress is a simple practice that yields significant results. One of the most impactful ways we can help your recovery and overall health is by reinforcing the principles of human movement. The body is designed to work in a certain way, and our exercises are meant to help these movements. I believe that if we can teach these basics, then our clients can take the concepts home and apply them on their own. While we love helping people at our clinic, the best way to truly empower others throughout their lives is with information. My personal mission is to better the human race through exercise and fitness, so teaching people best practices is at the center of everything I do. Continuing education is one way I attempt to stay at the precipice of new data. I’m constantly learning new approaches to traditional concepts, and that translates to better client experience. I love to use everday objects in my workout routines. I like to tell my clients, “Life doesn’t have handles.” We use sleds, sandbags, ropes, and other objects that require a more focused approach. Grabbing an awkward object involves the use of different muscles, and it’s a more natural movement. If you’re looking for some tips on the best way to get the most out of your workouts this year, give us a call. I’d love to sit down with you and walk you through some simple ways your resolutions can turn into a lifestyle.



–Edgar Benitez


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“Make a face like that, and it’ll stay that way forever.” You may have heard something like this from Mom’s book of wisdom. Maybe you never disputed the idea that mother knows best. But as you grew up, it slowly became clear that hair doesn’t grow back faster and thicker if you shave it, cracking your knuckles doesn’t cause arthritis, and gum doesn’t stay in your stomach for months after you swallow it. After a whirlwind of wives’ tales over the years, many common claims have been put under scrutiny. Wives tales have been known as pseudoscience and blind intuition, but even as many were disproved, some surprisingly proved to hold weight. Here are three wives’ tales that have proven to be true. GARLIC CURES COLDS For decades, moms have professed the healing properties of garlic, suggesting it can cure colds and help the body fight sickness. It turns out they were absolutely right. Garlic has antiviral properties that strengthen the immune system and nutrients that help combat illnesses. The effects of garlic can actually be more effective than over-the-counter flu medications. Some studies show that regular consumption of raw garlic lessens

the likelihood of getting a cold, so if you feel a tickle in your throat, try a clove before you open the medicine cabinet. HEARTBURN MEANS A HAIRY BABY It’s hard to list wives’ tales without bringing up one about pregnancy. Many are solely based on intuition, but a few that sound odd are legitimate. In 2007, a study done by Johns Hopkins attempted to debunk the myth that heartburn during pregnancy would mean a hairy baby at birth. Instead of proving it wrong, they found that 82 percent of women with severe heartburn during pregnancy gave birth to hairy babies. Turns out the hormones that cause heartburn in pregnant women also affect fetal hair growth. JOINT PAIN PREDICTS THE WEATHER Did you ever look at your mom with skepticism when she would predict rain because her knees hurt? If so, you might owe your mom an apology, because there is a scientific connection. The drop in barometric pressure that’s common during storm weather causes pain in arthritic joints.


The iliotibial (IT) bands run from each hip all the way down to your shin bones. Many runners, hikers, and cyclists are well aware of these fibers and the whirlwind of pain that can stem from complications involving this integral part of the human body. Painful problems associated with the IT band occur when the band crosses over your knee and causes friction. A fluid- filled sac called a bursa normally helps the IT band glide smoothly over your knee as you bend and straighten your leg. But if the band is too tight, bending your knee will create friction. This causes your band and bursa to swell, which leads to IT band syndrome.

This condition can stem from a number of factors. If you are an athlete, lift weights, or work out often, and you aren’t using the proper training techniques, you’ll be more inclined to suffer from IT band soreness. Failing to stretch, warm up, and cool down can lead to IT band tightness. Pushing yourself too hard during physical activity, not resting long enough between workouts, wearing worn-out sneakers, running downhill, or training on banked rather than flat surfaces can also be problematic. If you notice aching, burning, or tenderness on the outside of your knee, you should have your doctor examine

your IT band. To ease the pain and swelling, avoid activities that trigger the discomfort. Wrap an ice pack in a towel and put it on the outside of your knee for 10–15 minutes at a time. In addition to at-home care, physical therapy is also a great resource. Therapists can help you create an exercise routine that will help reduce your overall pain. If you have any further questions about IT band syndrome, feel free to give our office a call today.


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In Motion O.C. |

HOW 2 FOOTBALL ICONS USED PHYSICAL THERAPY TO GET BACK ON THE FIELD Football is a grueling sport that takes a significant toll on the body. Over the years, players have gotten bigger, faster, and stronger — just take a look at the average offensive lineman. Anthony Munoz was considered one of the best at the position throughout the 1980s, and he only weighed 276 pounds. Meanwhile, David Bakhtiari is regarded as one of the best left tackles in the game, and he’s perceived as smaller while weighing in at 310 pounds. The combination of speed, strength, and power makes for dazzling displays of athleticism, but it also means that these peak-performing athletes collide with 1,600 pounds of force during the average tackle. Contact like that subjects even the healthiest of people to potential injury. Many look to physical therapy as a solution or even a requirement for recovering from injury. Here’s how two of the most iconic players used PT to recover from serious injuries. TOM BRADY Brady tear his ACL in the first quarter, which required a thorough reconstruction of his left knee and extensive physical therapy. Brady’s rigorous program helped him get back on the field faster than ever. His orthopedic surgeon told the L.A. Times, “I’ve never seen anything quite like it. With an average person, it would have taken probably twice as long to get range of motion and strength back.” PEYTON MANNING While their Hall of Fame careers are similar, Brady and Manning’s injury histories differ drastically. After undergoing spinal fusion surgery in 2011, Manning had to take his entire life back to the basics, relearning even the most menial of tasks. He couldn’t toss a dart, let alone a 50-yard pass downfield. Multiple times on his road to recovery, Manning’s doctors questioned if he would ever hold a ball again, let alone play in a Super Bowl. After an emotionally and physically strenuous routine and extensive daily private training deep into the night, Manning not only made it back but went on to have three of the best seasons in his storied career. It’s impossible to mention football without discussing the prolific career of No. 12. But while many people remember his multiple Super Bowl rings and record-setting seasons, few recall 2008. The opening game against the Chiefs saw

CITRUS AND Avocado Salad


• 1 blood, cara cara, or

• 1/4 small red onion, thinly sliced • 2 tablespoons fresh lemon juice • 1 bunch arugula

navel orange, sliced 1/8- inch thick and deseeded • 1 Meyer or regular lemon, sliced 1/8-inch thick and deseeded • 4 tablespoons olive oil, divided

• 1/2 cup fresh mint leaves • 1 avocado, cut into wedges • Salt and pepper, to taste


1. Heat oven to 425 F. 2. In a rimmed baking sheet, toss citrus slices with 1 tablespoon oil and season with salt and pepper. Roast citrus until lightly charred and caramelized, about 10–15 minutes. Let cool. 3. Meanwhile, in a large mixing bowl, combine onion and lemon juice. Season with salt and let sit for 5 minutes. 4. Add citrus, arugula, and mint to onion mixture. Drizzle with remaining oil,

season with salt and pepper to taste, and toss thoroughly. 5. Add avocado, combing very gently to not crush avocado.

3 In Motion O.C. |

Inspired by Bon Appétit


17332 Von Karman Ave., Suite 120 Irvine, CA 92614

Why Do New Years Resolutions Fail?

3 Wives’ Tales That Are True

Is Your Iliotibial Band Too Tight?

Physical Therapy in NFL History

Citrus and Avocado Salad

Have a Cold? Recover Faster!


EUCALYPTUS If you’re suffering from congestion or can’t stop coughing, eucalyptus may offer the relief you’re looking for. Available in several different forms, including syrup, oil, and dried leaves, eucalyptus can be used as an expectorant or as a way to relieve a sore throat. When you’re at home and sick, try adding a few drops of eucalyptus oil to the water in a humidifier. The results are remarkably soothing! ZINC While many people turn to vitamin C to hurry through a cold, that’s not the supplement you should be focusing on. In fact, an overwhelming number of studies show

During the winter months, colds and the flu can spread like wildfire. Getting sick at least once during the season can be hard to avoid, and once you are sick, you want nothing more than for it to be over and done. While there is no way to completely avoid getting sick, there are ways to speed up your recovery. Next time you’re suffering from a cold, try these remedies to get back on your feet a little bit faster. ELDERBERRY SYRUP Also referred to as elderberry extract, this syrup is made from a plant called European elder. It can be purchased at many health food stores or made

at home (but use caution when doing this, since raw and undercooked elderberries are toxic). Many people swear by the berries’ ability to ease congestion and relieve a number of other cold symptoms. Plus, elderberry syrup is known for having anti-inflammatory and antiviral properties, making it an ideal tool for fighting the common cold. Some research even suggests that it can shorten flu symptoms by up to three days.

that vitamin C does absolutely nothing to help shorten a cold. Instead, take zinc. You can find it as a nasal spray or lozenge, or even as part of a vitamin C supplement. One study published in the Annals of Internal Medicine found that those who took zinc reduced their recovery time from a cold by half. Cold symptoms among those taking a zinc supplement lasted about four days, while symptoms among those taking a placebo lasted about eight days.


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