NEW YEAR'S TRADITIONS My family and I don’t have a lot of New Year’s traditions, but with us living in Southern California, watching the Rose Parade on TV and then watching the Rose Bowl is about as close as it gets. Thousands of roses spill into Pasadena as two of the best collegiate football teams in the nation prepare to square off for the “granddaddy of them all” on the first day of the new year. The Rose Bowl’s Rose Parade takes place about 25 miles away from us. For those who don’t know, gaggles of bands, organizations, and American “royalty” pool together in Pasadena and adorn their floats, instruments, and outfits in hundreds of thousands of roses and other floral decorations. The whole day is an accumulation and celebration of the previous college football season, and despite other teams playing in bowl games after the Rose Bowl, I think it’s the most popular and coveted game in all of college football. I enjoyed football some as a kid, but really became enthralled with it by high school. I’m not sure what it was about the game that intrigued me, but the physicality drew me in, and even today, I love how complex it can be. There’s so many intricacies and strategies that go into it, and I enjoy watching these unfold during the game.
I actually never played a down of organized football until my first year of high school. I wound up playing offensive tackle, and I had the chance to join my Fresno State Bulldogs on the field as a walk-on redshirt freshman for a few weeks during my first year of college. I never did play for the Bulldogs, but it was a pretty cool experience to practice with them for a few weeks. Since then, I’ve been passionate about the team. Fresno is a large college town with a huge devotion to its teams; especially the football team. While I was in college, I’d often attend the tailgates and football games with my friends, and it was always an exciting atmosphere. Today, I still try to catch Fresno State games when I can, and my family has also become a big fan of UCLA and the Los Angeles Rams. My sons never really took an interest in playing tackle football, and though they enjoy watching the sport, they’re not intense about it. My youngest son plays flag football, and it’s always fun to watch him play and enjoy himself. As a physical therapist, it might surprise some of my patients to find out just how much I enjoy football. There’s plenty of risk in the sport, as athletes may collide into one another at high speeds, and newer research
and awareness on the effects of concussions have some parents and experts worried. I completely agree with these studies and understand the fears, as I share much of those as well. I also believe that football is a great sport. It’s physically and mentally challenging, and if players are well- protected, play clean, and learn the proper ways to tackle, the sport will continue to improve and be safer. As someone who didn’t start playing tackle football until high school, that’s a route I would encourage other parents and players take. Concussions take a toll on everyone, but there is increasing research on youth football having a dramatic effect on brain health of young players. For parents who are worried about their child playing football, it might be best to start them in flag football and not introduce them to tackle football until the age of about 12 or 13. A summary of recent research by Boston University on this topic can be found online at www.bu.edu/ research/articles/youth-football- linked-to-earlier-brain-problems/ In my personal experience, I’ve also found that switching from being an athlete to a career in physical therapy, and helping athletes perform and heal, is also a good choice. –Mark Nowlin
• 1 (714) 557-2100
Published by The Newsletter Pro | www.TheNewsletterPro.com
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.
2 • WWW.P ower PTSM.COM
Published by The Newsletter Pro | www.TheNewsletterPro.com
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.
• 3 (714) 557-2100
Published by The Newsletter Pro | www.TheNewsletterPro.com
(714) 557-2100 | www.powerptsm.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
3140 Red Hill Ave., Ste. 225 Costa Mesa, CA 92626
1. MY LOVE OF FOOTBALL 2. INSIDE THIS ISSUE 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 3. 4.
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
4 • WWW.P ower PTSM.COM
Published by The Newsletter Pro | www.TheNewsletterPro.com
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Learn more on our blog