In Motion OC - December 2018



MERRY CHRISTMAS TO THE BOTH OF US In Motion O.C. Expands Our Facility

17332 Von Karman Ave. Suite 120 Irvine, CA 92614

Providing world-class service to our clients is at the center of everything we do. From seeking continuing education to pushing our standards of performance, our staff consistently strives to live out our mission, which is to bring hope, healing, confidence, and joy to others . We do that because it’s crucial for us to practice what we preach. If our team is challenging you through your workout or recovery plateaus, then we need to follow suit. That’s why we chose to expand our facility — to push past our own comfort levels to provide an even better experience for our clients, so that we can more effectively accomplish our mission. We took over some territory from our neighbors to add almost 1,000 square feet of pristine space. To say we take great pride in our facility would be an understatement — only the cleanest and most state-of-the-art health facility in Orange County will suffice. More space means more privacy, which helps with your comfort and experience as a whole. That’s also why we added another private treatment room. Our thought is that offering more avenues

for customer service can only improve the patient’s experience. The focus of this addition was to expand our physical therapy capabilities to help more people recover from pain, injury or surgery. Additionally, we’ll be able to move physical therapy equipment from the fitness side back over to the PT side where it belongs. In turn, our fitness side will be left with more room, so our fitness clients will have more freedom with significantly less physical therapy patients sharing their space. By reorganizing the layout of the facility, we’ll be able to maximize space on both sides, and we couldn’t be more excited. Our first expansion was in 2008, when the facility tripled to occupy 6,000 square feet. Now at 7,000 square feet, we continue to climb the ladder of growth and elite service. Renovations are never easy, but our fitness center will be prepared for everyone’s resolutions. We know that physical therapy is still our bread and butter, but it’s only one part of what we do, and that’s why the benefits to our fitness side make this expansion a huge win-win. For Christmas this year, I don’t think we could ask for a better gift. Our practice, clients, physicians, and community all benefit, and that’s something for us to celebrate. If you haven’t seen the space recently, stop by for a tour and let us show you around. Inside, you just might find the space to achieve your resolutions in 2019. – InMotion O.C. Team




Published by The Newsletter Pro |


It’s speculated that the first ugly sweater party took place in Vancouver, Canada, back in 2001. Since then, the trend has become one of the most popular holiday party themes. Come Thanksgiving, you’ll start to see racks in all types of clothing stores lined with hideous sweaters. If you’re ready to jump on the ugly-sweater-party bandwagon this Christmas season, here are a few things to keep in mind. YOUR VERY OWN UGLY SWEATER Ugly sweaters come in all shapes, sizes, and prices. You can head to H&M or a local thrift store to pick one up. However, if you have a sweater that’s been cozied up for

years in the back of your closet or a drawer, now’s your chance to give it new life. Arm yourself with a hot glue gun, thread, and needle, and patch Santa, Rudolph, or Frosty on it. And let it be known that an ugly sweater isn’t complete without sparkles, beads, and sequins galore. WHAT EXACTLY IS AN UGLY SWEATER PARTY? It’s rather simple — slip on your favorite Christmas sweater, gather all your friends and family members, make sure there are plenty of refreshments and games, and you’re guaranteed to have a top-tier party. A few ugly-sweater-themed games that should be on the agenda include an ugly gift exchange, which is similar to the white elephant exchange, except with the gaudiest gifts you can find; an ugly photo booth, complete with terrible, tacky props; and, of course, an ugly sweater contest. This is the only time of year when slipping into a lurid red sweater with a stuffed Santa sewn on the front is considered trendy. So adorn yourself in the frumpiest, tackiest sweater you can find, and have some fun this December!


Sleep deprivation may be sabotaging your recovery goals without you even knowing it. According to the Centers for Disease Control and Prevention, more than one-third of people aren’t getting enough rest. Most of us would assume that sleep deprivation occurs when we only get two or three hours of sleep a night, but in reality, your body can react negatively when you miss as little as 30 minutes from the total that your body needs. This doesn’t just affect your mental clarity, but it also impacts your body’s willingness to recover. When you’re rehabilitating from an injury, combating inflammation through diet is a crucial part of the process. Believe it or not, sleep plays an integral role with food.

Cortisol is a stress hormone that has a significant effect on your appetite and fat retention. The less sleep you get, the more cortisol your body produces, causing you to retain fat. Also, this imbalance will cause your appetite to spike drastically, which often accompanies cravings for unhealthy food. In other words, your body will want to eat fat and store it. Ghrelin and leptin are also hormones that deviate from the norm when sleep deprivation occurs. Ghrelin is a hormone that tells your brain it’s time to eat, and leptin tells you not to eat anymore. When you’re sleep deprived, ghrelin spikes and leptin plummets, which informs your brain that you need to eat more. According to a study done by Keele

University in the U.K., a lack of sleep can also be attributed to joint pain, especially among those over the age of 50. As physical therapists, we can help you recover during your scheduled sessions at our clinic, but it’s essential to maintain your health outside the confines of our office. Adequate sleep and a healthy diet are two great places to start. To learn more about how to have a comprehensive recovery, both in our facility and at home, give us a call today.


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In Motion O.C. |

WE’RE HERE TO PUMP YOU UP! MORE THAN JUST PHYSICAL THERAPY Our mission at In Motion O.C. has always been and will always be to deliver the highest quality service in the country. We’re continually pursuing continuing education and learning best practices so that we can help people achieve their goals. Most of the attention we receive is because our staff is committed to being the best physical therapists we can be. But that’s not all this, all of our memberships include a fitness coach who provides individualized instruction and information on ways to maximize your overall health, not just your biceps. Also, fitness memberships include free consultations with a licensed physical therapist, as needed. In fact, the communication between our physical therapists and fitness coaches about our members is a very unique and helpful benefit.

we are. While we take great pride in helping others recover, we also want to promote overall health and fitness. That is why we don’t just offer therapy solutions; we provide a fitness service, too. Most gyms are big, intimidating, and impersonal, and that’s the wrong environment to promote wellness. We focus on relationships, because at the center of a good workout is knowledge. Our staff works with clients to get the most out of their exercises. That involves proper technique and a well-designed exercise plan. Because of

Above all, we take great pride in our facility. We have state-of-the-art equipment, beautiful locker rooms with showers, and we always uphold the highest degree of cleanliness. Whether it’s exercising to lose weight, stay in shape, or pick up your grandkids, our goal is to provide you with the most comprehensive experience. If you’re interested in learning more, give us a call and ask about your free trial. Put the stress away, and experience firsthand the difference we can make beyond physical therapy.




• • • • • •

2 pounds fresh chestnuts, unpeeled

2–3 sprigs rosemary

1/2 cup unsalted butter, melted

2 teaspoons kosher salt, or more to taste Pinch of freshly ground nutmeg Freshly ground black pepper, to taste


1. Heat oven to 450 F. 2. Place a large sheet of foil on a rimmed baking sheet. 3. On a large, flat workspace, place chestnuts flat side down. Using a sharp knife, carve an X on the rounded side of each chestnut. 4. In a large bowl of hot water, soak chestnuts for 1 minute. 5. Pat dry and transfer to a medium bowl. Add rosemary, butter, salt, pepper, and nutmeg. Toss to coat and transfer to baking sheet. Arrange in a single layer. Gather the edges of the foil together, leaving an opening at the top.

6. Roast until peels curl up, about 30–45 minutes. 7. Transfer to a platter and serve while hot or warm.

3 In Motion O.C. |

Inspired by Bon Appétit


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

In Motion O.C. Grows Again

Everything You’ll Need for an Ugly Sweater Christmas

Why You Need Sleep

Did You Know We Have a Gym?

Buttery Roasted Chestnuts

4 Fitness Goal Mistakes to Avoid




Choosing the right goal is perhaps the most important part of achievement. Be brave and challenge yourself this year, but increase your chances of success by avoiding these four common pitfalls. 1. GETTING ‘TONED,’‘BUFF,’ OR ‘IN SHAPE’ Do yourself a favor and delete vague fitness terms like these from your vocabulary; they don’t mean anything, and there’s no way to achieve them without a concrete definition. For instance, once you understand that “toned” really means “lean and muscular,” you can create a workout plan that helps you shed fat and reveal muscle. And “in shape” can have different meanings depending on your current fitness level. To you, does it mean completing a difficult WOD, losing weight, or reducing your blood pressure? Be as specific as possible when creating your goal. 2. LOSING A LARGE AMOUNT OF WEIGHT Losing lots of weight is fine as a long-term goal, but it will take a while. To prevent feelings of discouragement and failure, it’s best to create smaller milestones to hit along the way. Decide what you can realistically achieve during a manageable period of time — perhaps 3–6 months — and make that your first goal. While the scale is a handy tool to evaluate your progress, don’t rely on these numbers alone. Use multiple techniques, such as progress photos, measurements, and the way your clothes fit.

Challenging yourself is one thing; setting yourself up for failure is another. If you spent three years putting on weight, it’s not going to come off in three weeks. If you’re juggling a 50-hour work week with a family and chores, you’re probably kidding yourself by swearing to hit the gym every night after work for an hour. If you’re a hardgainer, trying to look like Arnold will be an exercise in futility. Don’t be afraid to push yourself, but set goals you stand a chance of achieving. Once you hit those successfully, set some new ones! 4. LETTING INSTAGRAM INFLUENCE YOUR GOALS Your favorite fitness Instagrammers may look like gods and goddesses online, but keep in mind that they’re only showing you their best selves on their best days with the best angles and lighting. Instead of trying to be someone else, focus on yourself! Just because they’re hitting PRs or rocking bikinis or eating a vegan diet doesn’t mean you have to. Decide what you really care about, then choose goals that will make your life better every day — even when the camera isn’t around. Don’t wait until January to get started. Decide ahead of time what you want to achieve, make a plan now, and set yourself up for success!


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