PAUL'S POINT OF VIEW
JANUARY 2019
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WELCOME TO MY NEWSLETTER For as long as I can remember, I’ve had an interest in sports and in keeping active. Growing up, you would often find me running around barefoot in the open air near my home in New Zealand and living the outdoor lifestyle as much as I possibly could. I played a lot of different sports, including (or, I should say, especially ) rugby and cricket. If, by chance, you ever want to know how to play or want to know the rules of rugby or cricket, I’m more than happy tell you all about them! Maybe one day they’ll even start to catch on in the States! As I got older, my interest in physical therapy grew out of my love for sports and being active. But more than that, it was an opportunity to help people. I’ve always had a passion for helping people and a career in physical therapy brought together two of my biggest passions. It was a career choice that made sense. As a physical therapist, I love being able to help people reduce pain and get back lost mobility and function. As people age, mobility and motor function can become serious issues.
This is why I’m dedicated to introducing new services that focus on issues related to balance and fall prevention, along with mobility. Seniors don’t have to accept a loss of coordination, balance, or even function. That’s what is so remarkable about working in physical therapy. As passionate as I am about physical therapy, I do what I can to remain active outdoors! With it being the middle of ski season, I’m excited to hit the slopes. The skis are waxed and ready to go. In the meantime, however, a lot of my outdoor time is spent on the back of a bicycle. Back in September, I took part in the Cycle Oregon Classic. That was a lot of fun. I was cycling for several hours a day, over a few days, and cooling off with live music after each ride. It’s an event that includes a lot of camaraderie and support from other riders. For those who know me, you know cycling is a big part of my life. When the weather cooperates, I even try to bike to work. It’s a healthy 26-mile commute roundtrip. As the days get shorter in the winter (and with daylight savings), it’s not as much fun
to commute to work or ride home in the dark, but I’ll get out when I can.
By the time this newsletter hits mailboxes, I will have also gone on a couple of trips out of state. One of those trips was to New Zealand for a wedding (more on that in the next edition of the newsletter)! The other was a trip down to San Diego for Christmas. It’s a yearly tradition we take with the family — including my 93-year-old father-in-law! We’re going down to see family and celebrate the holiday together. We’re also looking forward to New Year’s celebrations. We often go to a friend’s place to ring in the new year. It’s a traditional evening of revelry! As I look forward to the new year, I’m excited to share this new monthly newsletter with you! We have a lot of exciting things happening at the clinic this year. I have no doubt 2019 is going to be a great year, and I’m excited to share it with you! Have a happy new year, and we'll see you soon!
–Paul Kane, P.T., BSC, CMP
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BALANCE BORN OUT OF HARDSHIP THE ORIGIN OF THE PILATES SYSTEM
When most people think of Pilates, they think of the exercise trend that was the butt of a hundred ’90s sitcom jokes. In reality, this system of stretches and workouts is a great option for people of all ages looking to stay active, tone their muscles, and improve their balance, all with minimal space and equipment requirements. One need only look at the history of Pilates to understand how this century-old discipline has helped shape exercise science today. UNLIKELY BEGINNINGS The man for whom the Pilates system is named, Joseph Pilates, was no stranger to health challenges. Born in Germany in the late 19th century, Joseph suffered from both asthma and rickets, making any form of physical activity difficult. But rather than shy away from exercise, he enthusiastically followed his father into gymnastics, later picking up bodybuilding and martial arts. Instead of being held back by his body, Joseph made it his life’s mission to help himself and others live healthy lives. Eventually, he would begin developing his own fitness theories. LIGHT IN A DARK TIME
defense after moving to England in 1912. Then the First World War broke out. Despite having worked closely with English law enforcement, Joseph’s nationality was enough to land him in an internment camp alongside fellow German citizens. As the world was consumed by the bloodiest conflict it had ever seen, the young fitness instructor did what he did best: He helped those around him get stronger and healthier. KNOWLEDGE THROUGH ADVERSITY In this internment camp, the system that would eventually become Pilates was developed. Because of the constraints of captivity, Joseph had to devise exercises that didn’t rely heavily on equipment and could be performed in tight, confined spaces. To this day, Pilates remains one of the most flexible, scalable fitness methods around. The techniques first developed by Joseph Pilates are still practiced today, helping thousands of people develop their core postural muscles, gain better fitness, and improve their balance. As a result of his forward- looking techniques and steadfast spirit of personal development, Joseph Pilates remains an inspiring figure in the world of physical fitness.
Joseph became a known quantity in the fitness world, going as far as training Scotland Yard officers in self-
SHOVELING, SCRAPING, AND SHIVERING 3 WAYS THE WINTER WEATHER HELPS YOU BURN CALORIES
3. SHIVERING Your body works hard to maintain a healthy temperature, and when that freezing wind rolls in, you’ll likely notice your body start to shiver. Shivering is a physiological response that produces heat through small, rapid muscle movements. It also assists with weight loss; you can burn up to 100 calories in 15 minutes of shivering. Of course, you should never purposefully make yourself chilly just to shed a few pounds, but if you have to be outside for a prolonged period of time this winter, know that your body is helping you out in more ways than one.
Winter can make it hard to stay physically fit. Between the aversion to stepping outside onto your ice-covered porch and the urge to drink that third cup of hot chocolate, these winter months can lead to unwanted weight gain. Nowadays, people will try almost anything to get rid of those extra pounds — yoga with goats, hula hoop fitness routines, and even underwater spinning classes. Believe it or not, you’re already working harder than you think this time of year. Here are three ways the winter weather helps you burn calories. 1. SHOVELING
2. SCRAPING In addition to shoveling snow, you can also get a workout by scraping those layers of ice off your windshield. In fact, you can burn up to 56 calories during a 15-minute scrape session. What’s more, you can’t slack off and skip this activity; it’s a necessary part of your morning routine.
Love it or hate it, if you live in an area with a lot of snowfall, shoveling is a necessary chore every time it snows. While the repetition associated with this task bothers a lot of people, according to a Harvard study, you actually burn approximately 230 calories for every 30 minutes you shovel.
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NOT HITTING ANY PRS LATELY? TIME TO EXERCISE YOUR MENTAL FITNESS Sports psychology has helped athletes, like Michael Jordan, and golf pros, like Greg Norman, become legends. “What separates the good from the great is between the ears, the way they talk to themselves, their inside communication,” says Dr. Sylvain Guimond, a sports psychologist. World-class athletes stay mentally tough and visualize their victories to propel them past competitors. This same strategy can help you take your training to the next level. Outside of the professional sphere, mental exercises based on sports psychology can help you hit new PRs by changing the way you think about your performance. Psychologists have found that believing you can succeed — whether it’s scoring a goal or stealing a base — is key
to actually succeeding. One of the newer techniques to enter the sports psychology scene, neuro-linguistic programming (NLP), aims to instill this belief in athletes. While the subjective nature of NLP makes its effectiveness hard to verify, NLP reportedly increases confidence in athletes, as Rhonda Cohen notes in “Sport Psychology: The Basics: Optimising Human Performance.” It focuses on building confidence through visualization and speech patterns to help athletes tune into a winning mindset. While the name might sound complex, NLP is anything but — it can be as simple as choosing a song that you associate with confidence and playing it on repeat for 10 minutes as you visualize yourself getting a PR for squats. Before your next workout, play the song as an audio cue to go into that confident state of mind.
Mindfulness exercises can also be extremely effective at improving athletic performance. These exercises, like yoga and meditation, build a strong foundation for mental fitness. By learning how to ease your thoughts and calm your mind, you’ll be better prepared to call on techniques like positive thinking and mantras during your workouts so you can, as one NLP expert says, “consciously enter a state of peak performance.” Even as you’re incorporating sports psychology techniques into your routine, remember that they’re only going to be effective if you put in the work when you’re training. As Cohen says, “It is one thing to think about or want to change; it is another thing to go ahead and actually do it.”
TAKE A BREAK!
BRUSSELS SPROUT HASH Inspired by Food Republic
DIRECTIONS 1. In a cast-iron skillet or large sauté pan, heat oil to medium. 2. Once simmering, add rosemary for 1 minute, then remove sprig. 3. Reduce heat to medium-low, add INGREDIENTS • 4 cups Brussels sprouts, finely shredded • 4 eggs • 1/4 cup onions, chopped
• 2 cloves garlic, minced • 1 sprig fresh rosemary
• 2 tablespoons extra-virgin olive oil • Salt and freshly ground pepper
4. Increase heat to medium-high, add Brussels sprouts, season with salt and pepper, and cook for 5 minutes. 5. Using a large spoon, create 4 wells for eggs. Pour 1 egg into each well and cook until set. 6. Carefully remove eggs and Brussels sprouts from pan and serve.
onion and garlic, and cook until onion softens, about 5 minutes.
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THE ORIGIN OF PILATES 3 WAYS THE WINTER WEATHER HELPS YOU BURN CALORIES TAPPING INTO SPORTS PSYCHOLOGY TO OPTIMIZE PERFORMANCE THE BEST SKIING DESTINATIONS IN THE WORLD
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3 OF THE WORLD’S GREATEST WINTER SPORT DESTINATIONS WHO’S READY FOR SOME POWDER?
The sound of the first carve through fresh powder is the anthem of all winter sports enthusiasts. Here are three of the world’s best
activities that ditch the glitz and glamour of Vail or Aspen and take you straight to the heart of fun.
Miller took the bronze, head over
to the winter wonderland of the old Olympic Village for a cozy night in a picturesque town. ST. ANTON, AUSTRIA If you want a great location for next year’s Christmas card photo, there’s no better place than the Tyrolean Alps. Nestled in a valley between perfectly molded mountains, the Austrian landscape provides a beautiful backdrop for your winter excursions. The densely wooded areas and the bright reflection of the snow frame the vibrant town that’s just waiting to be explored. When you’re ready for world- class runs, hop in one of the 11 gondolas and zip down the hills that hosted the 2001 Alpine World Ski Championships.
WHISTLER, BRITISH COLUMBIA, CANADA
places to experience that powder you’ve been craving all year. BRECKENRIDGE, COLORADO John Denver’s anthem “Rocky Mountain high” is about the freedom he felt here. Where there are great mountains, there’s even better snow. The ski resort boasts five peaks, 187 trails, 34 lifts, four terrain parks, and a renowned cross-country trail. After a day on the slopes, head into the town of Breckenridge for dining and
A destination that looks like a cross between a Nordic paradise and Olympic-level runs, Whistler is filled with true magic, winter activities, and a town that captivates the senses. When you see the mountains of British Columbia, you’ll understand why they hosted the 2010 Winter Olympics. The location’s beauty is only part of your stimulating experience, because every curve of fresh powder makes your pupils dilate. Once you’re done flying down the hill where Bode
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