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WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025
WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / DEC/JAN 2024
M3 AND ME
WORK NOW TO STOP INJURIES LATER PRIORITIZING HEAD TO TOE HEALTH
by maintaining muscle mass and engaging in weight-bearing activities.
The holiday season is a perfect time to reflect on what truly is important in our busy lives. Looking toward the future is critical when it comes to our health. We too often prioritize work and other commitments over our well-being, so it’s crucial to remember the importance of whole-body health. At the core of our mission at M3, as reflected in our logo, is the belief that your whole body health is our whole purpose. We don’t just view you through the lens of rehabilitation or injury recovery. Instead, we aim to understand and cater to your holistic well-being, ensuring you lead a healthier, more fulfilling life. Longevity is a term that can be defined in numerous ways. While living longer is one aspect, we emphasize the quality of those years. We want you to thrive in your later years, be it in your 80s, your 90s, or even as a centenarian. Our programs ensure that as you approach your twilight years, you remain strong, active, and lead a meaningful life. The data is clear: Maintaining fitness and muscle mass is vital. As we age, hormone levels decrease, bone density reduces, and men, in particular, lose muscle mass rapidly. By focusing on strength and fitness in our younger years, we can prevent many health issues that might arise later on. For instance, osteoporosis, which affects females more than males, can be slowed and prevented
Imagine being retired with ample time and resources but unable to play with your grandchildren due to balance issues or shortness of breath after a short walk. Such scenarios can be prevented with a proactive approach to health and fitness early in life. For young athletes, especially soccer players, injuries to their ACL are prevalent. However, with a robust strengthening and movement prevention program, the chances of such injuries can be significantly reduced. Our offerings are diverse and cater to a wide range of needs. Our Pilates sessions are perfect for those looking to strengthen post- rehab or even those just starting their fitness journey. We’ve also launched a new program, SPIP Lab (Strength, Power, and Injury Prevention), tailored specifically to help young soccer players improve on-field performance, and more importantly, prevent injuries. These are just a few examples of how we’re working toward our mission of helping you move better to live better. In essence, our ultimate goal is to address your whole-body needs. We’re not just here to focus only on your rehabilitation needs. We want to be your health partners, guiding you toward a life of strength, vitality, and
fulfillment. As we continue to expand our offerings and services, our commitment remains unwavering; your whole body health is our whole purpose. Whether you’re a young athlete, someone who’s just crossed the 40- year mark and is starting to feel the aches and pains, or a desk worker clocking in 40 hours a week, we’re here for you. We believe in a proactive approach, building reserves early on so that when life’s storms or droughts come, you’re well-prepared. We wish everyone a happy holiday season and health in the new year and beyond. Give us a call if you would like to get a head start on your whole body health in 2024.
-Raul Lona
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1
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5 MUST-HAVE TECH GIFTS FOR CHRISTMAS 2023
self-cleaning water bottle! These innovative bottles use UV-C LED technology to sanitize the water and the inside of the bottle regularly. The LARQ Bottle PureVis is a popular choice as it also can keep beverages cold for 24 hours. UV Phone Sanitizer Did you know your smartphone is 10 times dirtier than a toilet seat? This year, grab a UV phone sanitizer for yourself and your loved ones that can remove 99.99% of bacteria. The PhoneSoap Pro can clean your phone and other small items with its sleek design. Pet Camera With Treat Dispenser Do you know a tech lover who also dreads leaving their furry friend home alone? A pet camera strapped with a nifty treat dispenser might be their favorite gift of 2023! A small surveillance camera allows pet parents to keep an eye on their fur babies, and Petcube’s Bites 2 also lets them dispense a small treat to keep their pets happy.
so staying within your budget is easier. However, if you want to splurge, Bose Noise Canceling Headphones 700 are an excellent choice with crystal clear sound and over 20 hours of battery life.
Smart Alarm Give the gift of a good night’s rest and a peaceful morning! Smart alarms have been a popular gadget this year, with features like white noise sound, artificial sunrises, Bluetooth speakers, and gentle morning wake-up calls. For a sleek design, try the Loftie Clock with its all-black look. For a faux sunrise to fill the room, go for Philips HF3670/60 SmartSleep. Self-Cleaning Water Bottle These days, everyone is carrying around their oversized water bottles. Let your tech-lover be ahead of the curve with a
As Christmas shopping gets increasingly hectic, knowing what to get for the tech lovers in your life can feel impossible. New devices and gadgets hit the market daily, and following tech trends might not be part of your daily routine. Fortunately, 2023 has brought some standout innovations anyone would love to unwrap on Christmas Day. Noise Canceling Headphones Considered a modern staple, noise-canceling headphones are the perfect gift for a special someone who needs a break from the chaos and a way to focus. You can find a variety of headphones in different price ranges,
HOW TO BE A BETTER JET SETTER
HEALTH TIPS FOR THE FREQUENT TRAVELER
Stretch and Move Prolonged sitting, whether on a plane, train, or car, can lead to muscle stiffness and circulation problems. Make it a point to stand, stretch, and walk around every hour. Simple ankle rolls, neck rotations, and arm stretches can make a world of difference. Eat Balanced Meals While the allure of trying new cuisines is undeniable, it’s essential to maintain a balanced diet. Opt for meals rich in vegetables, fruits, and lean proteins. Avoid overindulging in fatty or sugary foods, and be cautious with street food to prevent potential stomach upsets. Maintain Your Exercise Routine Even on the go, find ways to incorporate physical activity. Most hotels offer fitness facilities, but if not, simple exercises like push-ups, squats, or yoga can be done in your room. Exploring a new city by foot or renting a bicycle can also be a great way to stay active and go sightseeing simultaneously.
Frequent travel, whether for business or leisure, offers a wealth of experiences. However, it can also pose challenges to one’s physical well-being. Here are seven essential tips to ensure you stay in top shape while on the move. Stay Hydrated Travel, especially air travel, can be dehydrating. The dry environment of an airplane cabin can lead to reduced moisture levels in the body. Ensure you drink plenty of water before, during, and after your flight. Carrying a reusable water bottle can be a handy reminder to hydrate regularly. Limit the intake of diuretics like caffeine and alcohol, which can exacerbate dehydration. Prioritize Sleep The excitement of travel, coupled with jet lag, can disrupt sleep patterns. It’s crucial to get adequate rest to allow your body to recover and adjust to new time zones. If crossing multiple time zones, try adjusting your sleep schedule a few days before departure. Utilize tools like earplugs and eye masks to create a conducive sleep environment.
of exposure to germs. Regular handwashing, using hand sanitizers, and avoiding touching your face can significantly reduce the risk of illness. Carrying disinfectant wipes to clean surfaces like airplane tray tables can also be beneficial. Manage Stress Travel can sometimes bring unforeseen challenges, like missed connections, lost luggage, or language barriers. It’s essential to stay calm and practice stress-relieving techniques. Deep breathing exercises, listening to calming music, or even taking a short walk can help alleviate travel-induced anxiety. While travel offers unparalleled experiences, it’s essential to prioritize your physical well- being. By following these tips, you can ensure that your journeys are as health-conscious as they are adventurous.
Practice Good Hygiene Public transport hubs are often crowded, increasing the risk
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FLOATING, FREEZING AND VR These New Therapies Offer Unique Promise
for its role in expediting recovery after strenuous workouts.
This is especially advantageous for individuals with arthritis, those undergoing post-operative rehabilitation, or patients who face challenges with mobility. Exercising in water not only relaxes tense muscles but also promotes blood circulation to the affected regions, aiding in pain alleviation and muscle spasm reduction. Cryotherapy In contrast to hydrotherapy, cryotherapy is a therapy that exposes the body to extremely cold temperatures for brief periods. This exposure can be localized to specific body parts or encompass the whole body. The intense cold has a numbing effect, offering immediate relief from pain. It is also known to decrease inflammation, a common source of pain. Post-cryotherapy, as the body warms up, blood flow to the treated areas increases, which is beneficial for healing and reducing muscle soreness. This therapy is particularly popular among athletes
Physical therapy is a pivotal element in the rehabilitation journey for those recuperating from injuries, surgeries, or chronic conditions. The field is currently witnessing a significant transformation, propelled by the integration of avant-garde therapeutic technologies that promise to elevate patient care to new heights. Among these, hydrotherapy, cryotherapy, and virtual reality-based rehabilitation are notable for their innovative approach and the myriad benefits they offer. Hydrotherapy Hydrotherapy, or aquatic therapy, is a gentle but effective form of physical therapy in the water, usually in a specialized pool. The unique property of water buoyancy plays a crucial role here, as it lessens the gravitational pull on the body, thereby reducing the stress on joints and enabling freedom of movement that might be difficult on land.
Virtual Reality (VR) Rehabilitation Virtual reality-based rehabilitation is a cutting- edge approach that employs VR headsets and software to simulate environments for patients to carry out exercises. It is a boon for patients with neurological disorders or those recovering from a stroke. VR rehabilitation transforms exercises into engaging activities, enhancing patient involvement and adherence to therapy regimens. Therapists can tailor these virtual programs to meet the specific needs of each patient, ensuring they receive the most effective treatment. Moreover, VR systems offer real-time feedback, enabling on-the-spot adjustments to the patient’s performance. Beyond physical rehabilitation, VR has the added benefit of improving cognitive functions and coordination, particularly in patients with neurological impairments.
TAKE A BREAK
CHICKEN, LEEK, AND BLUE CHEESE PILAF
Inspired by BBCGoodFood.com
INGREDIENTS
• 2 skinless chicken breasts, chopped • 1 leek, thinly sliced • 2 zucchini, thinly sliced • 1 cup frozen peas • 4 walnut halves, broken • 1/4 cup crumbled Gorgonzola cheese
• 2 1/2 cups water • 1/2 cup brown basmati rice • 2 tsp vegetable bouillon powder • 1 bay leaf • 1 tsp grapeseed oil
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.
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3
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10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
WWW.M3PT.COM
INSIDE THIS ISSUE
1
Our Whole Body Approach
2
Give the Gift of Innovation This Christmas
2
Stay Healthy While Flying
3
Understanding Hydrotherapy, Cryotherapy, and VR Rehabilitation
3
Chicken, Leek, and Blue Cheese Pilaf
4
Discover the Most Enchanting Christmas Towns in the US
FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!
EXPLORE AMERICA’S MOST MAGICAL CHRISTMAS TOWNS FROM SNOWY VILLAGES TO YEAR-ROUND HOLIDAY CHEER
Street to witness an idyllic Christmas spot filled with cozy small-town shops and restaurants.
and Christmas markets. Every step of the way offers an Instagram-worthy photo opportunity!
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,
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!
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-drawn carriages, carolers, and the Billings Farm, a local favorite of the season. Stroll down Main
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