Regenerative Physical Therapy - January 2020

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JANUARY 2020

BREWED FOR THE FUTURE THE DREAMS I HAVE FOR MY HOMEBREWING HOBBY

I’ve always believed there is nothing better than enjoying a pint or two at a local brewery, admiring local artwork, and laughing at local jokes from an up-and-coming comic or jamming out with local bands. There’s just something special about the atmosphere and space that creates these pockets of support and emphasis for local artists, creators, and makers. When I lived in Atlanta, I was lucky enough to live about five minutes away from Orpheus Brewing. I enjoyed heading that way during my free evenings, and while I did love their beer, I was more enamored with the space. It created an opportunity for the community to come together, bond over a brew, and enjoy the work we were doing to create a welcoming environment and scene.

My brother and I have this whole vision mapped out for the place. We’ve already decided we would call it Curmudgeon, and it’s a dream we talk about a lot. I really do love the job I have today and how we help others find relief. It’s one of the most rewarding jobs I’ve ever had. But I also want to find additional ways I can get involved in the community, and my homebrewing hobby is an avenue I want to explore for this purpose.

I’ve been homebrewing since this past fall, and I’ve really enjoyed it as a creative outlet. At the time of writing, I’m sporting a coconut porter and a grapefruit India pale ale. I’m pretty proud of how these concoctions have turned out, and my taste- testers — very supportive friends and family — seemed to enjoy the brews as well. I’m excited to try a new batch, called a Milkshake IPA, during which I plan to do a little experimenting with flavoring in different barrels. Who knows what the next decade has in store or what will come from my brewing dream. For now, I can’t wait to continue refining my craft and creating brews I can be proud of while still settling into a local brewery, a frothy pint in hand, and taking in the support of our community.

Whenever I visit a new place, I’m always keen on checking out the brewery scene. I find you can often learn a lot about a new place based on their brews, and I love seeing what kind of events and local flair I can find in these spaces. I thrive on community involvement, and while I’m also passionate about the job I have today, I know someday I’d love to connect with our greater Orlando community in a different sense. As we enter a new decade, I can’t help but think that in the next 10 years, I’d love to open up my own brewery and coffee shop. I want to create a space where people feel comfortable coming in each morning to grab their regular drink and hunker down with some work. I want the space to transform into a relaxing place for after-work hangouts and meetups while also supporting the local community through music and art. We’d serve small plates of food, too, rounding out our offerings for the whole community.

Cheers,

-Daniel Tribby

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CHOOSING THE RIGHT FITNESS STRATEGY FOR YOU TO BULK OR SHRED?

THE BATTLE TO BULK

If you make gym time a habit, then you’ve probably already heard the words “bulk” and “shred” tossed around over the racks of free weights, sweaty benches, and squat machines. Those terms might sound like

Bulking is the “go big or go home” fitness strategy because it focuses on consuming a lot of calories and lifting heavy weights. BodyBuilding.com advises bulkers to eat 6–8 meals per

meaningless jargon to the uninitiated, but they represent two different, equally valid approaches to fitness that anyone — not just bodybuilders — can use to their advantage.

day and to aim for a calorie surplus along with lots of protein. While bulking, you should also minimize cardio and focus on compound movement exercises (like squats, deadlifts, barbell presses, and military presses) with heavy weights to rapidly build muscle.

To put it simply, bulking is the process of building up muscle, and shredding (or “cutting,” as it’s sometimes called) is the practice of dropping body fat. When training for a competition, bodybuilders often “bulk” and “shred” in phases, changing their workout style and diet to match their current goal. As PureGym.com puts it, “At any given time on your journey to jackedness, you’ll either be aiming to cut body fat or to build muscle … it’s impossible to do both at the same time.”

THE STRUGGLE TO SHRED

Shredding is everything that bulking isn’t. During a shred, MaxiMuscle recommends focusing on cardio exercises like running, cycling, and swimming and eating at a calorie deficit. Perhaps the most important aspect of this phase is diet because the point is to reveal your muscle, producing a “chiseled” effect. If you’d like to try cutting like a bodybuilder, websites like BodyBuilding.com and LiveStrong.com offer meal guides and tips on staying motivated. Whichever path you choose, remember to maintain a healthy balance as you pursue your goals. As tempting as it is to focus on the gym in exclusion of all else, there’s more to life than pumping iron!

So, if you’re not a bodybuilder, what does this have to do with you? Well, one of these approaches could be the framework you’ve been looking for to guide your quest for peak fitness. Here’s the rundown on each style.

The Power of the Redcord Suspension System HOLISTIC HEALING

If you have ever been to Regenerative Physical Therapy’s clinic, you may have seen a peculiar set of red cords and straps hanging from the ceilings and walls. For most people, this looks like nothing more than a unique training system with many complex levers and pulleys. But for our patients who have been treated with the Redcord suspension system, it’s a powerful tool for healing and pain-free living. The Redcord suspension system, medically known as neuromuscular activation, can be used by patients of all abilities and provides a weightless and painless fluidity of motion. The slings and bungee cords attached to the system are designed to aid patients through a series of exercises and motions to strengthen muscle and joint integrity. The movements are prescribed and guided by the physical therapist, who coaches the patient through the moves in the Redcord system. The power of neuromuscular activation is the philosophy behind the treatment. The goal is for provider and patient to consider the healing process from a whole-body perspective rather than targeting one specific area of pain. For example, instead of creating a hip-friendly regimen designed to target only hip pain, the Redcord suspension system targets relief and healing to components of your body influenced by the hips, such as the knees and feet. Neuromuscular

activation is intended to be a whole-body

healing system that targets the superhighway connections that comprise your entire body. At Regenerative Physical Therapy, we’re proud to be

the home of the only Redcord suspension system in central Florida. Our therapists are readily trained

on the activation effects of this treatment program, and we have seen the tremendous impact it can have on a patient’s well-being and health.

Don’t live with the pain any longer. Regardless of your situation, relief is possible. Discover how the Redcord suspension system can help you find the pain relief you need by scheduling an appointment today.

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YOU GOT THIS!

WE WANT TO HELP YOU ACHIEVE YOUR GOALS

In this season of new gym memberships and increased vegetable portions, you may be considering the ways you can make your 2020 goals actually stick this year. Many people vow to get healthier together in the new year, but the group effort doesn’t make the task of fulfilling this goal any easier. As you head off to your new Pilates class or dive into your new workout routine, consider the longevity of your new regimen. Your muscles and joints may not be up-to-speed, so you may have to start slow and work your way up to intensive workouts. Listen to your body as you begin a new routine. If your knees are aching and your lower back is throbbing, you may need to correct your form or seek professional help for pain relief. At Regenerative Physical Therapy, we don’t want to be just your destination for pain relief. Our goal is to also help weekend warriors, athletes, and exercise newbies prevent injury and increase their longevity in the sport. Our team can work with you to develop routines that strengthen the integrity of your muscles and joints while providing you with background and education on common injuries and pain points to monitor. And that’s where we can step in.

Our goal is to provide you with the tools you need to succeed at your goals and

to live a healthy, pain- free lifestyle, regardless of whether that’s done as a preventive measure or in response to pain you feel. Physical therapists are movement experts who understand the unique problems each patient faces. Every day they help patients move seamlessly and effortlessly. You can run that 5K. You can master the push-up. You can achieve your New Year’s goals. All you may need is a little help from a team of professionals who understand the inner workings and connections of your body as it functions through movement. Remember, you want this goal to be a lifelong achievement, not just something you forget about in a matter of weeks. In order to do that, you have to think about each move as a long-term move.

Learn more about how our team can help you by visiting RegenS3.com or calling 407-730-5600. We’re all cheering for you!

HOW TO MAKE YOUR OWN SAUERKRAUT

TAKE A BREAK FROM READING ...

ENJOY THESE SNACKS!

Cabbage is in season right now, which means it’s the perfect time to try your hand at making sauerkraut. The fermented cabbage requires only two ingredients, keeps for months, and is packed with beneficial probiotics.

We bet you’ve worked up quite the appetite learning something new. The perfect snack to calm your cravings has to be equal parts filling, delicious, and easy. These two snacks will do the trick! Salty and Scrumptious: Sometimes all you need is a little salty fix to curb your cravings, and hummus is a great healthy alternative to sodium-packed dips. For this snack, slice zucchini length-wise, spread a layer of hummus on top, and garnish it with your favorite vegetables, including cherry tomatoes, peppers, and carrots. Sweet and Delectable : Fruit is nature’s dessert, and berries are your best bet for healthy, nutritious, low-sugar fruits. Combine them with Greek yogurt for the ultimate afternoon snack. Spoon out a few scoops of your favorite Greek yogurt, add in 10 small berries or five larger berries, dollop it with some honey, and sprinkle some cinnamon on top.

INGREDIENTS EQUIPMENT

• •

2 lbs cabbage

• • •

Jar

4 tsp fine sea salt

Lid with airlock

Something to weigh down cabbage, ideally made of a nonreactive material like glass

DIRECTIONS

1. Remove outer leaves from cabbage. Slice very thinly.

2. In a large bowl, combine cabbage and salt. Let stand for 20 minutes. 3. Squeeze cabbage to release juices. Let the cabbage continue to soak and release juices for another 20 minutes. 4. Transfer to a jar and press down cabbage until completely submerged in its juices. Weigh down cabbage. 5. Seal jar with airlock. Let cabbage sit at room temperature and away from sunlight for one month. Once fermented, transfer to the fridge. Sauerkraut will keep for six months to one year.

Enjoy!

Inspired by NourishedKitchen.com

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INSIDE 1. Dr. Tribby Is a Homebrewer! 2. How to Choose the Right Fitness Strategy for You 2. Healing You With Redcord

3. Achieve Your Goals With a Little Support 3. How to Make Your Own Sauerkraut

4. Real Winter Wonderlands

ESCAPE TO A WINTER WONDERLAND CHILL OUT IN THESE FROSTY DESTINATIONS

Snow is magical and gorgeous — unless you have to commute in it. If you want to enjoy all the wonder that winter has to offer without the hassle, why not turn it into a vacation? Here are a few breathtaking, snow-covered destinations that any winter lover can enjoy. BULGUKSA TEMPLE, SOUTH KOREA Above the city of Gyeongju, this ancient Buddhist temple has stood on the slopes of Tohamsan Mountain since the eighth century. Bulguksa, or “Temple of the Buddha Land,” is South Korea’s No. 1 UNESCO World Heritage Site, making it a popular attraction for domestic and international tourism. The crowds and school tours die down during the winter, however, which also happens to be when Bulguksa is at its most pristine. The iced-over lotus ponds and snow-dusted pagodas add to the sense of tranquility this site naturally exudes. THE DOLOMITES, SOUTH TYROL, ITALY If you want the feel of a ski trip to the Alps without the packed slopes and ritzy resorts, the Dolomites are just for you. Located in northeastern Italy, this stunning mountain range is home to some of the best skiing in Europe, as well as many historical sites. The secluded villages that dot the mountain valleys are an attraction in their own right, especially for the rustic cuisine you’ll find there. Don’t expect pasta though. This region is a melting pot of flavors from Austria,

northern Italy, and the local Ladin people. Ricotta and sauerkraut pancakes, anyone?

THE ANTARCTIC This is the one entry on this list that is best enjoyed during the summer months, which is December–February in the Southern Hemisphere, because that’s when the freezing temperatures of the southernmost

continent are at their most hospitable. The Antarctic has become an increasingly popular tourist destination,

with cruises taking adventure seekers through the vast, untouched beauty of this far-flung destination. Some tourists even enjoy kayaking or cross-country skiing through this icy paradise.

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