FREE Health Coaching at Gold Medal Physical Therapy

Are you trying to change your life and be the healthiest you've ever been in all areas? Well, Gold Medal Physical Therapy has 4 health coaches on staff that can help you! Working with Take Shape for Life, the health coaches at Gold Medal Physical Therapy at committed to helping you create a sustainable healthy life. We are here to help you improve your life and will be there for support along the entire journey.

Does this sound like something you or someone you know would be interested in??

 Join us and our health coaches on Friday, August 12 anytime from 12:00-5:00 PM for a FREE health consultation! If you are interested, please call and make an appointment!

Feel free to invite friends and family to make an appointment as well, all are welcome!

Wellness Wednesday

Make Sure to Take All the Steps When Eating Healthy

Sometimes Eating Healthy Can Get You Sick

E. Coli outbreaks seem to happen often, whether they originate at a Chipotle, Taco Bell, or various other grocery outlets. One common theme seems to bring all of these different outbreaks together: unwashed fresh ingredients such as lettuce or other similar produce. A recent outbreak in the UK has left two dead, and 150 more reeling from the illness. The cause is being traced back to a pre-packed salad mix (similar to the romaine lettuce E. Coli outbreak of 2011, ready to eat salad E. Coli Outbreak of 2013, and Costco Rotisserie Chicken Salad Mix E. Coli outbreak of 2015) by UK authorities. These outbreaks beg the question: How can we prevent being infected by E. Coli, but still eat healthy produce such as salad and other vegetables? The following is a list of preventative measures from this website:

• Wash hand thoroughly after using the toilet, before and after handling food, and after handling animals.
• Remove any loose soil before storing salads and vegetables.
• Wash all vegetables and fruits that will be eaten raw.
• Store and prepare raw meat and unwashed vegetables away from ready-to-eat foods.
• Do not prepare raw vegetables with utensils that have also been used for raw meat.
• Cook all minced meat products,such as burgers and meatballs, thoroughly.
• People who have been ill should not prepare food for others for atleast 48 hours after they have recovered.

Healthy Weekends

After a long week at work, the last thing most people want to do is eat a health meal or get in a workout. After being "good" all week with healthy eating and exercising, the weekend is a time to let loose and indulge, right? Wrong! Just because it is the weekend, does not mean that you have to throw away all of your hard work from the week. Here are some helpful hints to keep you on track every day of the week whether it is a weekday, or weekend!

• Continue to Log Food
• Hold yourself accountable by continuing to track your food on weekends. You will be less likely to have too many indulgences!
• Stock Up on Healthy Snacks
• Keep ready-to-eat fruits, vegetables and nuts on hand to keep your temptations at bay
• Remain Flexible During the Week
• Saving "cheats" for the weekend can lead to over-indulging
• Try to eat nutritiously 80-90% of the time during the week to give your diet a more balanced approach
• Avoid Using Food As a Reward
• Rather than rewarding yourself with food, reward yourself with experiences instead
• Snack on a Smoothie Before Going to Social Events
• Before going out to parties, barbecues, etc.  make yourself a fruit and veggie smoothie so you are not famished when you get there
• Opt. for smaller portion sizes and if you are still hungry, then go back for more
• Water!
• Remain hyydrated to help from over-indulging on calorie-filled liquids
• Beware of Portion Sizes
• When going out to dinner, order off of the appetizer menu to keep your portions smaller
• If ordering a full-sized meal, ask for a to-go box right away and box half of it up from the start

The best thing you can do for  your body is keep a routine throughout the week and continue it on the weekend. Try to go to bed and wake up at the same time, maintain your workout routine and eat the same foods. By doing this, your body will stay in a routine and you will never feel like you have to "start over" on Monday morning.

July Week 4 Exercise and Stretch

July Week 4 Exercise and Stretch

Exercise

Single Arm Row

• Choose a flat bench and place a dumbbell on each side of it.Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
• Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
• Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. 
• Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms
• Lower the resistance straight down to the starting position. Breathe in as you perform this step.

Stretch

Bent Over Lat Stretch

• Kneel on a mat on the floor and extend your arms past your knees with your forearms on the mat.
• Lower torso as far as possible, sit back and hold for 30 seconds.

Making a Lifestyle Change? Start Slow!

Are you looking to make a lifestyle change to better your health or wellness? Sometimes that can sound like a daunting task and seem a little overwhelming in the beginning. But, is you start small and make a plan of action, it may become easier than you think. If you are still feeling a little overwhelmed, try following the steps below in making your health behavior change.

1. Clarify the Change
• Be clear with yourself about what your ultimate goal is
• Write the goal down and make it visible to help keep yourself accountable
2. Create a Specific Timeline
• Determine how and when you will start making your changes
• Write down check-in dates for along the way and keep updates on your progress
3. Identify Action Items
• These are small tasks that you can accomplish everyday that will help you get to your ultimate goal
4. Fill in the Blanks
• Make changes that compliment the goal
• Making other small changes will help you to be more in tune with your motivation
5. Enjoy the Process
• Use your journey to make memories, learn lessons and create life experiences
• Take your change one day at a time
• Start small and stay consistent

Wellness Wednesday

Artificial Sugar Could Increase Appetite

A spoon full of sugar makes the appetite go up!

Black coffee has often been highly touted as an appetite suppressant, especially for those who are dieting. But could that sugar you have been putting in your coffee be hurting your diet more than it it is helping you? A recent study published by the journal Cell Metabolism found that artificial sweeteners activated hunger pathways in fruit flies and mice, due to the mismatch in sweet taste and fewer calories. A group of UK nutritionists say that this could not be the same in humans however, due to the numerous different biological factors that separates humans from the lab test subjects. In humans the artificial sweeteners are better for your teeth and diet than regular sugar. 

While the sweeteners may be better for us in terms of calories in and calories out, however, they do not provide sufficient amounts of energy that our body needs to complete activities and tasks throughout the day. The Australian team found that chronic consumption of the sweetener increased the animals overall motivation to eat more. Despite this further evidence, many experts still disagree that this report can carry over to mean something significant for people, as the test subjects do not consume as complex a diet as we do. This is backed by randomized research that supports that sweetness does not reliably predict the energy contained within foods and drinks. We are more likely to utilize " a combination of food and drink characteristics, including taste, flavour and texture, to predict energy content, rather than simply sweetness." 

The Take Away: While a true link to increased appetite and sugar consumption cannot be scientifically linked in humans, artificial sugar should be limited limited in a diet regardless.  

Staying Healthy On-The-Go

Summer time can mean a lot of traveling and time in the car for a lot of people. But, that shouldn't deter you from maintaining a healthy diet and staying on track with your health and wellness goals. Keep these on-the-go tips in your mind for your next road trip or travel day!

• Healthy food stash
• Keeping single serving snacks in your bag or in your desk at work
• Keep single serving snacks within reach at home
• Almonds, low-sugar protein bars, beef/turkey jerky, trail mix
• Make breakfast at night
• Breakfast helps provide you with the calories and nutrients you need to get through the day
• Make a large batch of oatmeal or egg casserole on the weekend and reheat throughout the week for quick, nutritious breakfasts
• Limit Distractions
• Carve out time for eating during the day, even if it is just a few minutes
• Be mindful while you are eating rather than trying to multitasking
• Make a Balanced Plate
• Try to fill at least half of your plate with fruits and vegetables, even when eating out or on-the-go
• Be Cautious of Healthy Options while dining out
• Research menus ahead of time so you have an idea of healthy choices that are available

Healthy Road Trip Snacks

When searching for healthy road trip snacks, aim for products that have at least 3 grams of fiber or 3 grams of protein per serving. 

• Pistachios
• One of the lowest calorie and lowest on fat nuts available
• Have 3 times the amount of protein and fiber that in potato chips
• 90% of the fat in pistachios in unsaturated fat (the good kind)
• Dried Fruit
• This is another snack that is packed with fiber
• Be sure that the dried fruit you purchased without any added sugar
• Try making a homemade trail mix with nuts and dried fruit for a filling, healthy road trip snack
• Protein
• Having protein-packed snacks help promote satiety and will keep you full
• Some examples of road trip-friendly protein packed snacks include beef jerkey and hard boiled eggs
• For those of you that may be vegetarian, some great protein snacks for you are hummus and veggies or sunflower seeds
• Hydration
• On of the most important things to do on the road is stay hydrated! Sometimes when you feel hungry, you may actually just be dehydrated, so try drinking first before indulging in a snack
• Be sure to stock up on drinks that are free of added sugars 

Lower Body Plyometric Workout

Adding plyometric workouts into your routine is a good idea because of the benefits it has in strength, coordination, balance and caloric expenditure. These type of workouts train your anaerobic system, which makes them a great compliment to your lower body strength training routine. Depending on your fitness level, you can complete these exercises anywhere from 15 seconds to 1 minute at a time. Rest as long as you feel is needed, but try to keep your heart rate up through all sets.

Give this one a try!

• Jump Squats
• With your head up and your back straight, position your feet at shoulder width.
• Keeping your back straight and chest up, squat down until your upper thighs are parallel to the floor.
• Pressing with the ball of your feet, jump straight up in the air as high as possible.
• When you touch the floor again, immediately squat down and jump again.

• Switch Jumps
• Get into a lunge stance with one foot forward with the knee bent, and the rear knee nearly touching the ground.
• Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
• As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
• As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

• Plyo Skips
• Skip in place by hopping on your right leg while bringing the left knee up toward your chest.
• Engage your abs as the knee comes toward your chest.
• Switch legs, and keep skipping while pumping your arms.

Summer Snacking-Smoothie Edition

Looking for a fun, refreshing, healthy summer snack option? Smoothies are a great choice and provide plenty of nutrients while still being tasty. Smoothies are quick and easy and do not require many ingredients. They are perfect for a hot summer day for a snack, or for a quick on-the-go breakfast. As long as you have an efficient blender, you are set to start making smoothies a staple in your diet! For all smoothies, simply place all ingredients in the blender, and blend until smooth. 

• Green Smoothie- don't let the color intimidate you!
• 1 cup kale
• 1 cup grapes
• 1 orange
• 1/2 banana
• 1 cup non-fat milk (or non-dairy option such as almond milk)
• 2 cups ice

• Tropical Smoothie
• 1 cup mango chunks
• 1/2 banana
• 1 cup pineapple chunks
• 1 cup plain non-fat yogurt (or greek yogurt)
• 2 cups ice

• Avocado Smoothie (don't knock it til you try it!)
• 1/4 avocado
• 1/2 cup frozen mango chunks
• 1/3 cup plain non-fat yogurt
• 1 tbsp. lemon juice
• 1 cup water
• 1 cup ice

Wellness Wednesday

Buck the Belly Fat

What's Really the Best Way to Trim the Waistline?

In a recent study conducted by the BBC and two dietitian and exercise specialists, four different plans of how to go about losing belly fat were looked at. A group of 35 volunteers who were all at risk for type-2 diabetes were divided into four groups. The first group was told to wear a monitor that tracked activity and step count, and to increase their normal activity with their diet remaining the same. The second group was told to do a set of six sit up exercises three times a day, every other day, for six weeks with their diet remaining the same. The third group was told to keep their daily lifestyles the same but to drink a glass of milk three times a day. The fourth, and final group group was told to limit their portion sizes, and measure with their hands and fingers.

Results: At the end of the 6 week period all participants were tested again on waistline, blood cholesterol, blood glucose and blood pressure. The first group didn't lose any fat, but their biomarkers vastly improved with one of the members even reducing their blood glucose levels to normal range. The second group didn't lose any weight or improve their biomarkers bu they lost almost an inch on their waistline. Not only did their waistline improve by about an inch, but they also improved their core and reduced back pain. The third group saw no change. The fourth and final group saw the most change as they lost over eight pounds a piece, with a waistline reduction of at least two inches! They did lose some muscle tone in their legs, however, but this is easily solved through a routine of moderate exercise.

Conclusion: The best form of losing weight continues to be moderate exercise paired with a diet of reduced portions of food!

Things to Avoid While in the Sun

As we have mentioned before, there are many precautions to take before going out and spending time in the sun. However, there are some more things to avoid once you are already in the sun. Since summer in now in full force, and vacations and time outside will be happening, now is the perfect time to further discuss sun safety. Below, you will find some things to avoid doing while in the sun.

• Apply sunscreen
• Sunscreen should be applied 15-30 minutes before going out into the sun
• Allow sunscreen to dry completely, before starting to sweat or getting in water
• Applying before going in the sun is a preventative measure to take to avoid burning

• Using weak sunscreen
• You should always use a sunscreen that is SPF 15 or higher
• When it comes to sunscreen, the higher the SPF, the better
• Make sure your sunscreen is water resistant so it does not wash off immediately
• Reaaply your sunscreen every 2 hours

• Excessive exercise
• Not to say you should not exercise at all, but it should be limited when the temperature is above 80 degrees with 50-100% humidity
• It is much easier to dehydrate when exercising excessively in the heat

• Forgetting to hydrate
• When in the sun, you should be constantly hydrating, even if just sitting still
• You can check your hydration level by the color of your urine. It should be a pale yellow-clear. If it is more of a bright color, more water is needed

• Forgetting eye protection
• Constant exposure to the sun can cause major damage to your eyes if they are not protected
• You may notice irritation, redness and dryness if the sun is beginning to damage your eyes
• Always remember sunglasses or a hat to prevent this type of damage to your eyes

• Forgetting to eat
• Often times, being outside in the heat makes you have a loss of appetite. So, be sure to eat often even if you're not feeling hungry
• Allowing yourself to not eat all day could create overeating later in the day.

July Week 2 Exercise and Stretch

July Week 2 Exercise and Stretch

Exercise
Lat Pull-Down: a basic upper body strength exercise that targets the upper back. This exercise also improves stability in the lower back and core.

• Sit at a lat pull down machine and grab the bar with overhand grip about shoulder width apart. Your arms should be completely straight and your torso should be upright. 
• Pull your shoulder blades down and back and pull the bar down to your chest. Pause, then slowly return back to the starting position.

Stretch
Overhead Lat Stretch: a simple stretch that can be performed to stretch the entire length of the lats. 

• Put one arm overhead and grasp the elbow or wrist overhead with the other hand.
• Pull elbow toward head and back. Repeat on the other side. 

Come into the MOG and try these out!! If you need help, please ask our MOG staff for assistance!

Passive vs. Active Recovery

Have you ever had a hard workout and been so sore the next day that you feel like you can't even move? Sometimes, the best thing to do when we feel this way, is to move again. However, doing another challenging workout, could be counter productive. What also could be counter productive, however, is not moving at all. Here are some ways to actively recover when you are sore and uncomfortable!

Passive Recovery: stillness and inactivity. Only warranted in case of injury, otherwise activer recovery is the way to go!
Active Recovery: activity that promotes recovery over intensity. Different types of active recovery include massage, mobility exercises and general, light physical activity. 

• Massage 
• Increases circulation
• Helps deliver fresh blood and nutrients to the muscles that helps with repair and rebuilding
• Mobility
• moving through a full range of motion around a joint to pump more blood to the muscle
• Enhances blood flow without overlaoding any muscles
• Utilizes minimal bodyweight
• General Physical Activity 
• Increases circulation without muscular challenge
• This includes things like walking, light bike riding, or something fun such as kicking around a soccer ball

Wellness Wednesday

The Truth About Zika in Maryland

The mosquitos may be closer to home than you think...

As of July 3, 2016 there were 31 confirmed cases in the state of Maryland, however, all of the cases were travel related and none of them resulted from contracting within the state. While this is good news, in a sense, the disease can still spread from a mosquito biting an infected person, and then infecting another person through biting or by sexual transmission. Below are the basics of what you need to know about Zika and how to prevent it:

What is Zika: Zika is a virus spread to people through the bite of the Acedes species of mosquito. The Acedes species is also known to spread the Dengue and Chikungunya viruses. This species has spread the virus in the continents of South America, North America, Africa, Southeast Asia, and the Pacific Islands. 

Symptoms of Zika: Fever, rash, joint pain, and conjunctivitis last usually less than a week. These symptoms can worsen and eventually lead to Guillain-Barre (neurological disease that affects women and children). The virus has been linked to microcephaly in pregnant women's unborn children, a disability that renders the child's head smaller in comparison children of similar age. 

What You Can Do: In a recent town hall meeting in Hagerstown, Dr. Howard Haft (deputy secretary for public health services for the Maryland Department of Health and Mental Hygiene) encouraged Marylanders to eliminate standing water, fix window screens and avoid mosquito bites. Make sure to apply bug spray or deet in areas where mosquitos may be. If you have contracted Zika, be sure to ask a physician about side-effects if you plan to become pregnant. 

July Week 1 Exercise and Stretch

July Week 1 Exercise and Stretch

Exercise

Pull-up or Assisted Pull-Up: one of the main and most important exercises to train the latissimus dorsi muscles.

• Grab the pull up bar with your hands facing forward and with your arms extended.
• Pull your torso up until the bar touches your upper chest. Only the arms should move. Try to keep your core and back straight.
• Inhale and then slowly return to the staring position where your arms are fully extended.
• Repeat.

Stretch
Chair Lower Back Stretch

• Start by sitting upright in a chair.
• Bend to one side with your arm over your head and hold for 10 seconds.
• Repeat on the other side. 

July Muscle of the Month

Can you believe it is July?? Time for another Muscle of the Month!

July's muscle is the Latissimus Dorsi!

The Latissimus Dorsi is also known as the broadest muscle of the back and is one of the widest muscle in the human body. This muscle is also known as the "lat" and is a very thing, triangular muscle. This particular muscle isn't a primary mover for daily activity, but is an important muscle in exercises such as pull-ups, lat pull downs and swimming.

The latissimus dorsi has several different functions, all of which involve movements of the arm. The primary function of the lat is the adduction of the arm, which is often used when performing a pull-up or chin-up or when pulling a heavy object down from a shelf above one’s head. Another function of the lat is extension of the arm, as in swinging the arm toward the back. This motion is used when swinging the arms while walking as well as during rowing exercises.

Be sure to check back throughout the month to learn new exercises and stretches for this muscle!