tag:blogger.com,1999:blog-23367880026461915672024-03-13T10:03:02.598-05:00TheraCORE Physical TherapyTheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.comBlogger62125tag:blogger.com,1999:blog-2336788002646191567.post-35650058494424121012017-10-16T14:39:00.002-05:002017-10-16T14:39:44.221-05:00Choosing the right insurance plan
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<span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">Choosing the right insurance plan for yourself or a
family member can be a daunting task, with hour’s online comparing plans that
look like complicated algebra problems.<span style="margin: 0px;">
</span>As an Office Manager with TheraCORE Physical Therapy I have the
responsibility of verifying and explaining benefits to our patients before they
begin therapy.<span style="margin: 0px;"> </span>On a monthly basis, I am
confronted with patients that do not have a basic understanding of their health
insurance policy and its coverage.<span style="margin: 0px;"> </span>It’s
important to understand what you’re looking at before you choose the plan that
is best for you.</span></div>
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<span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">This
is where it’s useful to know a few health insurance vocabulary words. As the
consumer, your portion of costs consists of the </span><a href="https://www.nerdwallet.com/blog/health/managing-health-insurance/health-insurance-works-cost-guide/"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;">deductible, copayments, and coinsurance</span></a><u><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;">.</span></u></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;">Deductible:</span></i></b><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;"> the amount of
money you must pay each year to cover eligible medical expenses before your
insurance policy starts paying. This amount is paid to the providers who have
rendered their services until the total deductible has been met. </span></i></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;">Copayments:</span></i></b><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;"> one of the
ways you share in your medical costs.<span style="margin: 0px;">
</span>You pay a flat fee for certain medical expenses (e.g., $10 for every
visit to the doctor), while your insurance company pays the rest. With some
plans copayments apply</span></i><i style="mso-bidi-font-style: normal;"><span style="color: red; font-family: "Arial Narrow",sans-serif; margin: 0px;"> </span></i><i style="mso-bidi-font-style: normal;"><span style="color: #00b0f0; font-family: "Arial Narrow",sans-serif; margin: 0px;">towards</span></i><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;"> the out-of-pocket maximums.</span></i></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;">Coinsurance</span></i></b><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;">: the amount
you pay to share the cost of covered services <b style="mso-bidi-font-weight: normal;">after</b> your deductible has been paid.<span style="margin: 0px;"> </span>The coinsurance rate is usually a
percentage.<span style="margin: 0px;"> </span>For example, if the
insurance company pays 80% of the claim, you pay 20%.</span></i></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;">Out-of-pocket maximum</span></i></b><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;">:<span style="margin: 0px;"> </span>the most money you will pay during a year for
coverage.<span style="margin: 0px;"> </span>It </span></i><i style="mso-bidi-font-style: normal;"><span style="color: #00b0f0; font-family: "Arial Narrow",sans-serif; margin: 0px;">includes deductibles</span></i><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;">, copayments,
and coinsurance, but is in addition to your regular premiums.<span style="margin: 0px;"> </span>Beyond this amount, the insurance company
will pay all expenses for the remainder of the year. Note: There are plans that
do not include the deductible in the out-of-pocket maximum; in this case your
total for a year would be your deductible + out-of-pocket maximum.</span></i></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;">Premium</span></i></b><i style="mso-bidi-font-style: normal;"><span style="color: #4bacc6; font-family: "Arial Narrow",sans-serif; margin: 0px;">:<span style="margin: 0px;"> </span>the amount you or your employer pays each
month in exchange for insurance coverage.</span></i></div>
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<span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">Phew!
Now that you understand the lingo, it’s time to decide what you and/or your
family needs from a health insurance plan:</span></div>
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<span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">A plan
that pays a higher portion of your medical costs, but has higher monthly
premiums, is better if:</span></div>
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</span></span></span><span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">You see a primary or specialist doctor frequently</span></div>
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</span></span></span><span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">You frequently need emergency care</span></div>
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</span></span></span><span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">You take expensive or brand-name medications on a
regular basis</span></div>
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</span></span></span><span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">You are expecting a baby, plan to have a baby, or
have small children</span></div>
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</span></span></span><span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">You’ve been recently diagnosed with a chronic condition
such as diabetes or cancer</span></div>
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</span></span></span><span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">You plan on having an extensive surgery that will
require months of rehab</span></div>
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<span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">A plan
with higher out-of-pocket costs and lower monthly premiums is the financially
smart choice if:</span></div>
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</span></span></span><span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">You can’t afford the higher monthly premiums for a
plan with lower out-of-pocket costs</span></div>
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</span></span></span><span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">You are in good health and rarely see a doctor</span></div>
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</span></span></span><span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">You do not currently take expensive or brand-name
medications on a regular basis</span></div>
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<span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">We’re
almost done! It’s time to see what your options are with your employer or
federal marketplace if you are self-insured.<span style="margin: 0px;">
</span>Sometimes you may have the option to choose between a HMO and a PPO
plan.<span style="margin: 0px;"> </span>In the table below you will see a
comparison of HMO, and PPO insurance plans. This will help narrow down which
plan would best fit your healthcare needs:</span></div>
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<b><span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">Plan Type</span></b></div>
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<b><span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">Do you have to stay in network to get coverage?</span></b></div>
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<b><span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">Do procedures & specialists require a referral?</span></b></div>
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<b><span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">Best for you if:</span></b></div>
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<b><span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">HMO: Health Maintenance Organization </span></b></div>
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<span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">Yes, except for emergencies. This plan may be better if you
don’t mind your primary doctor choosing your specialists for you. If you have
not had a HMO insurance policy before, we suggest making a list of current
doctors you currently see and would like to continue to see.<span style="margin: 0px;"> </span>Check to see if they are affiliated with
the Health Maintenance Organization you are choosing before going with this
option.</span></div>
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<span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">Yes, Referral is required by your primary care doctor before
scheduling further appointments for tests, imaging, and specialists.<span style="margin: 0px;"> </span>Depending on the office, this process can
take 1-2 days to 1-2 weeks.</span></div>
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<span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">You want lower out-of-pocket costs and a primary doctor that
coordinates your care for you, including ordering tests and working with your
specialists.</span></div>
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<b><span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">PPO: Preferred Provider Organization </span></b></div>
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<span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">No, but in-network care is less expensive.<span style="margin: 0px;"> </span>Out of network care generally has a higher
deductible and out-of-pocket max.<span style="margin: 0px;"> </span>You
choose which doctors/specialists you see.</span></div>
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<span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">No</span></div>
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<span style="color: #464646; font-family: "Arial Narrow",sans-serif; font-size: 10pt; margin: 0px;">You want more provider options and no required referrals.</span></div>
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</tbody></table>
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<span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">It is
important to look at your upcoming year and try to anticipate and plan for as
much as you can.<span style="margin: 0px;"> </span>Obviously accidents
happen and cannot be planned for, but understanding what you needed from a
health insurance plan in the past can help the decision making for your
future.<span style="margin: 0px;"> </span>Most health insurance plans
cover physical therapy, however coverage may be limited depending on the
carrier and plan you choose.<span style="margin: 0px;"> </span>For
example; some plans offer a 20 day maximum per calendar year, while others have
a third party company managing the disbursement and payment of physical therapy
benefits.<span style="margin: 0px;"> </span>If physical therapy is a
benefit you used in years past and feel that this may be something you will
need in the upcoming year, ask the carrier for an explanation of this benefit.</span></div>
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<span style="font-family: "Arial Narrow",sans-serif; margin: 0px;">At TheraCORE,
we verify a patient’s therapy benefits before starting therapy.<span style="margin: 0px;"> </span>If you ever have a question regarding what
your therapy benefits are and would like one of our Office Managers to call and
check, please do not hesitate to call one of our offices.<span style="margin: 0px;"> </span>TheraCORE accepts most major insurance’s, and
offers affordable self-pay rates.</span></div>
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<span style="font-family: "Arial Narrow",sans-serif; font-size: 12pt; line-height: 115%; margin: 0px;">The federal marketplace
website offers snapshots of these costs for comparison, as do many state
marketplaces.</span></div>
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</span></span></span></span><a href="https://www.healthcare.gov/"><span style="font-family: "Arial Narrow",sans-serif; font-size: 12pt; line-height: 115%; margin: 0px;"><span style="color: black;">https://www.healthcare.gov/</span></span></a><span style="font-family: "Arial Narrow",sans-serif; font-size: 12pt; line-height: 115%; margin: 0px;"></span></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><span style="color: blue;"></span><u></u><u></u><span style="color: black;"><br /></span><br />
Amylynn Kucera<br />
Office Manager<br />
TheraCORE, Inc - Westmont, ILTheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com2tag:blogger.com,1999:blog-2336788002646191567.post-12990586927082518212017-09-25T13:24:00.000-05:002017-09-25T13:24:04.330-05:00Slow Your Workout<span style="font-family: Courier New; font-size: x-small;"></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdHtOivpMsaj06Bt7nGTvW1Ycm5sn2bp3btewdPDUa4rygUT-hLdHb1e_0HqkX9RUlH1tpOEkNO3S2EF4jFJTmGhluL8hRVIHKwazUPx6G9jlj7cRkfd0MEjS9vLBmGCH95Cj60d9b8E8/s1600/0828_BlogPic_slowdown.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="314" data-original-width="314" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdHtOivpMsaj06Bt7nGTvW1Ycm5sn2bp3btewdPDUa4rygUT-hLdHb1e_0HqkX9RUlH1tpOEkNO3S2EF4jFJTmGhluL8hRVIHKwazUPx6G9jlj7cRkfd0MEjS9vLBmGCH95Cj60d9b8E8/s200/0828_BlogPic_slowdown.jpg" width="200" /></a></div>
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<span style="font-family: calibri;"><br /></span></div>
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<span style="font-family: calibri;">Boot camps, cross fit, high intensity interval training –
the more intense the workout, the better.<span style="margin: 0px;">
</span>Right?<span style="margin: 0px;"> </span>I disagree.<span style="margin: 0px;"> </span>We are led to believe that the only way to be
thin or fit is to complete these workouts that make us feel like we are going
to die!<span style="margin: 0px;"> </span>But, most of the time these
workouts are not necessarily making us healthier.<span style="margin: 0px;"> </span>The Journal of Sports Medicine and Physical
Fitness found that 3 out of 4 people performing these workouts injured
themselves. We as physical therapists see many injuries as a direct result of
these types of workouts.<span style="margin: 0px;"> </span>They range in
severity from herniated discs, and torn rotator cuffs to chronic plantar
fasciitis or iliotibial band syndrome. All of these can be avoided by slowing
down your workout!</span></div>
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<span style="font-family: calibri;">I have this conversation with my patients every day. A
slower, more deliberate workout will allow you to keep your focus on correct
form, muscle engagement, breathing and stability of your joints.<span style="margin: 0px;"> </span>Thus preventing injury! <span style="margin: 0px;"> </span>I encourage you to try it, here’s how…</span></div>
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<span style="font-family: calibri;"><b style="mso-bidi-font-weight: normal;">Cardio:</b> The
Journal of the American College of Cardiology published a study in 2015 that
compared slow, moderate and strenuous running over 12 years and found that
lighter runners had a lower mortality rate.<span style="margin: 0px;">
</span>This may be due to the increase in inflammation and stress in the body caused
by strenuous exercise.<span style="margin: 0px;"> </span></span></div>
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<span style="font-family: calibri;">I often recommend a low-intensity interval workout that
alternate between a fairly easy pace and one that’s slightly more challenging,
like a walk/jog.<span style="margin: 0px;"> </span>A great way to start is
walk for 2 minutes, then jog for 1 min, repeat this for 20 minutes. This
training style burns more calories than working at one steady pace for the same
amount of time because the body is repetitively speeding up and slowing
down.<span style="margin: 0px;"> </span></span></div>
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<span style="font-family: calibri;"><b style="mso-bidi-font-weight: normal;">Strength:<span style="margin: 0px;"> </span></b>Lifting less weight with fewer reps and
at a slower speed can actually increase your strength more than the traditional
3 sets of 10, lifting with 1-2 second reps.<span style="margin: 0px;">
</span>And, more importantly, save your joints!<span style="margin: 0px;"> </span><span style="margin: 0px;"> </span>Try
this: Use a smaller dumbbell, take 5 seconds to go up, 5 seconds to go down and
only perform 5 reps.<span style="margin: 0px;"> </span></span></div>
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<span style="font-family: calibri;">Also, take more time between workouts.<span style="margin: 0px;"> </span>Research shows it takes your body three days
to recover between strength sessions. It’s during that time that your muscles
get stronger and more defined, so adding more workouts will only break you
down, not tone you up!</span></div>
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<span style="font-family: calibri;"><b style="mso-bidi-font-weight: normal;">Flexibility: </b>Pain
from chronic overuse injuries often results from a lack of flexibility.<span style="margin: 0px;"> </span>Foam rolling and stretching are two things I
do with every patient.<span style="margin: 0px;"> </span>However, these
things need to be done slowly so the muscles can relax and release.<span style="margin: 0px;"> </span></span></div>
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<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Foam roll an area for at least 1 minute at a time.<span style="margin: 0px;"> </span>Stop and hold an area that feels tight or
sore, taking deep breaths to allow relaxation.<span style="margin: 0px;">
</span>It can be sore and painful the first few times rolling, but will provide
great benefits to your overall fitness. When stretching, hold the stretch for
at least 1 min and perform 2-3 reps of the same stretch.<span style="margin: 0px;"> </span>It takes about 2 months to improve
flexibility with performing these things regularly, so have patience!</span></div>
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<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Of course a high intensity workout can provide a fun
challenge every once in a while, but I challenge you to try a slower workout
day to day.<span style="margin: 0px;"> </span>You’ll see your health and
overall fitness improve without the risk of injury.</span></div>
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<span style="font-family: calibri;"><br /></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Amy Goebbert, PT, DPT</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">TheraCORE, Inc.</span><span style="font-family: calibri;"></span></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><span style="font-family: calibri;"></span>TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-21054974368543924562017-09-25T13:20:00.000-05:002017-09-25T13:20:27.329-05:00Massage for Pain Relief – September is Pain Awareness Month
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVO7i0w6uwUmwCGZ8D5P5b16F8u6q5N6GvwSdjd11k3F-0CuNDS4MCldEKE41kSKn3DGV2fBadgZ5joxzcoFNFY86bXU5_sFbwPOEk4CCPCVvp1ygCQ6SmOLqKMw43kRug7UsKmEvWgJY/s1600/0911_BlogPic_massageforpainrelief.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="374" data-original-width="533" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVO7i0w6uwUmwCGZ8D5P5b16F8u6q5N6GvwSdjd11k3F-0CuNDS4MCldEKE41kSKn3DGV2fBadgZ5joxzcoFNFY86bXU5_sFbwPOEk4CCPCVvp1ygCQ6SmOLqKMw43kRug7UsKmEvWgJY/s200/0911_BlogPic_massageforpainrelief.jpg" width="200" /></a></div>
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<span style="font-size: 12pt; line-height: 107%; margin: 0px;">September is
here! Kids are back in school, busy summer nights are over and summer vacations
have come to an end. September is also Pain Awareness month. Pain Awareness
Month is a time when various organizations work to raise public awareness of
issues in pain and pain management</span><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 12pt; line-height: 107%; margin: 0px;">. </span></div>
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<span style="font-size: 12pt; line-height: 107%; margin: 0px;">While most
people would agree that a massage feels good and that it can be great for
relaxation it is often considered an indulgence. As a pain relief strategy,
therapeutic massage can be an effective tool. While there are different types
of massage, they all work by manipulating the soft tissue. Therapeutic massage
may relieve pain in several ways, including relaxing painful muscles, tendons,
and joints; relieving stress and anxiety; and improving blood circulation
to the affected area.</span></div>
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<span style="font-size: 12pt; line-height: 107%; margin: 0px;">There are
many benefits of massage for both pain management and overall health and
wellness.</span></div>
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<u><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Massage
for Pain Management </span></u></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Alleviate low-back
pain and improve range of motion.</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Enhance immunity by
stimulating lymph flow—the body's natural defense system.</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Exercise
and stretch weak, tight, or atrophied muscles.</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Help athletes of
any level prepare for, and recover from, strenuous workouts.</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Increase joint
flexibility.</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Promote
tissue regeneration, reducing scar tissue and stretch marks.</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Pump
oxygen and nutrients into tissues and vital organs, improving circulation.</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Reduce post-surgery
adhesions and swelling.</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Reduce spasms
and cramping.</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Relax
and soften injured, tired, and overused muscles.</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Release
endorphins—amino acids that work as the body's natural painkiller.</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Relieve migraine
pain.</span></div>
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<u><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Health
and Wellness Benefits of Massage</span></u></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Decreased
anxiety</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Enhanced
sleep quality</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Greater
energy</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Improved
concentration</span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Increased
circulation</span></div>
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<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Reduced
fatigue</span></div>
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<div style="margin: 0px 0px 11px 48px; text-indent: -0.25in;">
<span style="font-family: Symbol; font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Creates
a general feeling of well-being</span></div>
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<div style="margin: 0px 0px 11px;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;">Massage for
pain relief helps minimize your physical pain and alleviates the
stress and anxiety associated with it. How often should you get massage to
reap the benefits of addressing pain? It’s different for everyone. What we do
know is you’ll get better results if you are on a regular schedule —
whether it’s monthly, weekly, or some other formula that works for you. The
best thing to do is work out a treatment plan with your massage therapist and
start feeling better!</span></div>
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<div style="line-height: normal; margin: 0px;">
<span style="margin: 0px;"><span style="font-family: "Courier New", Courier, monospace;"><span style="font-size: x-small;">Kerri Ames, LMT</span></span></span></div>
<div style="line-height: normal; margin: 0px;">
<span style="margin: 0px;"></span><span style="margin: 0px;"><span style="font-family: "Courier New", Courier, monospace;"><span style="font-size: x-small;">TheraCORE, Inc.<span style="margin: 0px;"> </span></span></span></span></div>
<span style="margin: 0px;"><span style="font-family: "Courier New", Courier, monospace; font-size: x-small;">Lockport, IL</span></span><br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><span style="font-family: "Courier New", Courier, monospace;"></span><span style="font-size: x-small;"></span>TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com1tag:blogger.com,1999:blog-2336788002646191567.post-85298754609731386582017-08-18T07:00:00.000-05:002017-08-18T07:00:06.539-05:00Staying Hydrated
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm4J8qKBEsn16WStUG4IUosj4knQPS4XktPUVUvWz4bY4kmVjv7nJDcTK47xpGaKgUhduylmKxjjIUUcjOfgCLDMg4YR3bu8Kwc6nB56nEmk4_ZscHT8x8kPC-yuaQC0tmgjHHDKHTDU0/s1600/SummertimeHydration.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="510" data-original-width="765" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm4J8qKBEsn16WStUG4IUosj4knQPS4XktPUVUvWz4bY4kmVjv7nJDcTK47xpGaKgUhduylmKxjjIUUcjOfgCLDMg4YR3bu8Kwc6nB56nEmk4_ZscHT8x8kPC-yuaQC0tmgjHHDKHTDU0/s320/SummertimeHydration.jpg" width="320" /></a></div>
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Now that we are in the dead of summer heat, it is even more
important that we stay hydrated. While we are all continuing our exercise
routines, watching our kids or friends with their outdoor sports, or just enjoying
the summertime sunshine it is sometimes easy to forget to keep drinking.<span style="margin: 0px;"> </span>Drinking water helps keep us hydrated when we
loose water from sweating, or just daily breathing, helps keeps us energized,
balances electrolytes, and helps with weight control! With more fluid intake
needed in the summer months, it can sometimes get boring to always reach for
the regular water; here are some alternatives for hydrating in a tasteful and
more exciting way without all the added sugar.</div>
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<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Try using the summertime sunshine to brew sun
tea! Fill a clear container with water and place any combination of teabags you
like (about 8 tea bags per 1 gallon of water).<span style="margin: 0px;">
</span>Let sit in the sun for several hours until the water turns color, pour
over ice and add citrus rings for added flavor and some natural sweetness:
orange, lemon or lime slices would taste great! </div>
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<div style="margin: 0px 0px 0px 48px;">
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<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Try adding fresh seasonal fruit, vegetables and
herbs to add natural flavor to your water!</div>
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<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Watermelon Cubes with Mint leaves</div>
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<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Pineapple Cubes </div>
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<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Cucumber and Ginger slices </div>
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<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Citrus rings: orange, lemon and lime </div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Apple Slices with Cinnamon Stick </div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Strawberries and Lime Slices</div>
<br />
<div style="margin: 0px;">
<br /></div>
<br />
<div style="margin: 0px;">
You can also use frozen fruit that will help to chill down
your drink and act as a flavorful ice cube <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">or</i></b> make your own infused ice
cubes!<span style="margin: 0px;"> </span></div>
<br />
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Add blended fruit, vegetables and herbs to ice
cube trays and freeze. When you run out of the house needing water, add a few
cubes, (one, or any combination!) to your water for an infused water
experience. As the ice cubes melt it will slowly infuse flavor into your water.
(You could also add these to your sun brewed tea!).</div>
<br />
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>For each combinations below blend with 1 ¼ cup
water and freeze until solid</div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Juice of 1 lemon (add zest for extra flavor), 1
inch piece of ginger</div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Juice of 2 limes (add zest for extra flavor),
8-10 seeded cherries</div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>1 cup Watermelon cubes, ¼ cup mint</div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>1 cup strawberries, ¼ cup basil </div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>½ cucumber, ¼ cup mint leaves</div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>1 cup cantaloupe, 1 cup honeydew melon </div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "Courier New"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>1 apple with sprinkle of cinnamon</div>
<br />
<div style="margin: 0px 0px 0px 48px;">
<br /></div>
<br />
<div style="margin: 0px 0px 0px 48px;">
For any of the combinations, change the
proportions based on your taste preference-make them weaker or stronger!
Experiment until you find your favorite combination!</div>
<div style="margin: 0px 0px 0px 48px;">
<br /></div>
<div style="margin: 0px 0px 0px 48px;">
-
Casey Harms, RD,LDN</div>
<div style="margin: 0px 0px 0px 48px;">
<br /></div>
<div style="margin: 0px 0px 0px 48px;">
<i>To schedule a Nutritional Counseling appointment with Casey Harms, contact your nearest TheraCORE, Inc. clinic.</i></div>
<div style="margin: 0px 0px 0px 48px;">
<i><br /></i></div>
<div style="margin: 0px 0px 0px 48px; text-align: center;">
<i>Burr Ridge (630)590-5409 - </i><i>Lockport (815)838-5070 - </i><i>Westmont (630)908-7430</i></div>
<div style="margin: 0px 0px 0px 48px;">
</div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-71154999406030584612017-07-28T07:00:00.000-05:002017-07-28T07:00:12.261-05:00Back To School - the unconventional student<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8KUOX8WEo_0A03Gg4qqT48EVWKbU7-FzUItoOIUWMKLsjYW36fC5C27qaTHmC-8vz40hatNi9igvI2gW8llUBs0R3MTC00rn4vwQXYkh0KSg7Z1VT-24PXxGyKgLMyzgxKTnoXWTHauU/s1600/BackToSchool.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="394" data-original-width="700" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8KUOX8WEo_0A03Gg4qqT48EVWKbU7-FzUItoOIUWMKLsjYW36fC5C27qaTHmC-8vz40hatNi9igvI2gW8llUBs0R3MTC00rn4vwQXYkh0KSg7Z1VT-24PXxGyKgLMyzgxKTnoXWTHauU/s320/BackToSchool.jpg" width="320" /></a></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Congratulations! If you are reading this blog it means you
have already overcome a huge obstacle on your path to furthering your
education; deciding to go back to school.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">
</span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Let me first start out by defining the “unconventional student.” This is
typically an adult student.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">As an adult,
there are a variety of different responsibilities other than school that will
have to have time and energy devoted to them; such as, children, maintaining a
home, marriage, and work. Starting or going back to college can be both
physically and emotionally draining. It can be terrifying to change careers,
intimidating to enter a classroom after many years. How could I forget about
student loan debt! Don’t panic! I have been an unconventional adult student for
four years and will graduate this August from Lewis University with a Bachelor’s
degree in Athletic Training. From there, I am preparing to further my education
in Physical Therapy School.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">With this
blog I will hopefully relieve your fears and give you some tips and tricks to
accomplish your goal of higher education.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">
</span></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="margin: 0px;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">First, I
want you to ask yourself “Why am I going back to school?” You could be working toward
an increase in salary, pursuing a dream or goal that was put on the back
burner, or simply making a shift in careers. This question is important because
if you are not 100% motivated to take this step, it will be much harder to
tolerate the stress. As for me, I enlisted in the army right out of high school
and spent seven years working as an infantryman in a special operations unit. </span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Unfortunately, I was injured on a deployment
and ended up medically retiring.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">This injury
led me to my passion of helping others in the field of Athletic Training and
Physical Therapy, as I relied heavily on physical therapy to be able to walk
again. I can honestly say that I would not have been able to finish my
undergraduate training if I did not truly enjoy what I was studying.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I also have a wife, a child, three dogs and a
new home.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I work part time and the
majority of my schooling requires unpaid clinical rotations and an
internship.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">As you can imagine,
sometimes I feel as though I am stretched pretty thin.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Luckily, I have learned to prioritize.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Obviously, coursework is a priority, but it
cannot consume your whole life.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">You have
to make time for your kids and significant other.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">One thing I have found to be helpful is a
good schedule and a routine.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">A few tips
for this are to register and enroll early.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">
</span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Adjust your work schedule to your class schedule and block in study and
homework time. I tried to leave a one-hour break between classes to finish
homework.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I usually leave either all of
Saturday or all of Sunday dedicated to family time and do not do any coursework
during that time.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Sometimes, a break is
necessary to regain motivation. Wake up at the same time, leave your house at
the same time, and go to bed at the same time.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">
</span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">In addition to keeping a good schedule and routine, keeping physically
active and following a nutritious diet is essential.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I played hockey for three years of my college
career, and being active 5 times a week helped keep my energy up and gave me a
release from stress.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I recommend doing
what you enjoy, walking, jogging, yoga, interval, HIIT, cycling swimming or
sport participation.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Being active
30-minutes a day for four to five days a week can help keep your head in the
game.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Many people get bogged down by
diet.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Don’t count calories or
macronutrients. I found you will not have time.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">
</span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Develop a diet of “clean eating” with a balance between proteins,
carbohydrates and fats.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Meal prepping
will be vital to staying on track.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">My
wife makes my lunch, so I get some assistance in this area.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Diet is important because poor food choices
or not eating enough will lower your energy and may affect your ability to be
successful. Staying hydrated by drinking plenty of water will further assist a
healthy diet.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">For me, coffee was
necessary and so drinking plenty of water to offset the dehydrating effects of
caffeine was helpful. </span></div>
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<span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span></div>
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<span style="margin: 0px;"></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">No matter
how motivated and organized you are, sometimes the stress of life wins and its
okay.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I have had many instances where I
could not sleep, could not focus on coursework and was neglecting my family
because I was not able to handle being pulled in multiple directions.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I was still accomplishing things but I was
just going through the motions. One thing that really helped me is a technique
called “mindfulness.” This technique teaches you to focus on breathing to put
yourself in the moment. It teaches you to recognize when your mind wanders and
to get your focus back on the present. I have found this to be very beneficial,
although, it did take some time and effort to really recognize the positive
effects.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">With that being said, I believe
that having a strong support system is the most beneficial thing you could have.
Having my wife, family, great coworkers and friends to seek advice from or just
vent to is a great way to alleviate any stress or doubt.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Sometimes you need to be vulnerable and ask
others for help. Think about who you have on your team and make sure they know
how much you appreciate their help. </span></div>
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<span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span></div>
<div style="margin: 0px;">
<span style="margin: 0px;"></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Remember to
love what you are doing, develop a scheduled routine, stay active and eat well,
utilize various techniques to combat stress and take advantage of your support
systems.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Everyone has their own methods
and techniques, so do what works best for you. </span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I have just tried to give you some pointers
that have benefitted me on my path.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">
</span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Below I have provided several links to help you on your way.</span><span style="margin: 0px;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> </span></span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">You will do great things!</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">-Brad Hojek</span></div>
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<div style="margin: 0px;">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Aide at TheraCORE Physical Therapy</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilONkAYXR5b6a0bizTz-x2aCAzQtlmhXOBpHwoBkJCMwcxyuRC11-mh8EV3Fol-ESRzU4WAUybsuPu8-OJGLV3UGDZQ_IodUHMykvn_g38c7X5yBD1rvZ741Y1Vd8i1p0PKJzb32PtUI4/s1600/BackToSchool2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="239" data-original-width="211" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilONkAYXR5b6a0bizTz-x2aCAzQtlmhXOBpHwoBkJCMwcxyuRC11-mh8EV3Fol-ESRzU4WAUybsuPu8-OJGLV3UGDZQ_IodUHMykvn_g38c7X5yBD1rvZ741Y1Vd8i1p0PKJzb32PtUI4/s200/BackToSchool2.jpg" width="176" /></a></div>
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<a href="http://www.mindfulnet.org/page2.htm"><span style="color: #0563c1; font-family: "calibri";">http://www.mindfulnet.org/page2.htm</span></a></div>
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<a href="https://www.psychologytoday.com/blog/the-mindful-self-express/201202/nine-essential-qualities-mindfulness"><span style="color: #0563c1; font-family: "calibri";">https://www.psychologytoday.com/blog/the-mindful-self-express/201202/nine-essential-qualities-mindfulness</span></a></div>
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<a href="http://www.menshealth.com/nutrition/beginners-guide-to-meal-prep"><span style="color: #0563c1; font-family: "calibri";">http://www.menshealth.com/nutrition/beginners-guide-to-meal-prep</span></a></div>
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<a href="http://www.apa.org/monitor/2011/12/exercise.aspx"><span style="color: #0563c1; font-family: "calibri";">http://www.apa.org/monitor/2011/12/exercise.aspx</span></a></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-70141421608620784772017-07-14T07:00:00.000-05:002017-07-14T07:00:39.355-05:00Can kids be physically active during screen time?<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5cE0nl6XymD77Uaq1RrGiUOiRNgSRlMEm48U5JgnFptyTQ6yzqUODQCPYiohKIr4Qgmg7yb7MyO7jndRxvLZ6gR8Ls9RD8Wy_VJvw9WK4K7nCAJ1RxqJlcgIPsM_xc0JMi1ZKUBz5Ba0/s1600/ActiveKids.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1072" data-original-width="1600" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5cE0nl6XymD77Uaq1RrGiUOiRNgSRlMEm48U5JgnFptyTQ6yzqUODQCPYiohKIr4Qgmg7yb7MyO7jndRxvLZ6gR8Ls9RD8Wy_VJvw9WK4K7nCAJ1RxqJlcgIPsM_xc0JMi1ZKUBz5Ba0/s320/ActiveKids.jpg" width="320" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">As my boys reach their teen years, it seems to be a constant
battle keeping them off their phones and video games. With all the extra hours at home this summer,
getting them off the couch isn’t as easy as it used to be!<o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">It is recommended that kids get at least 60 minutes of
vigorous play each day to stay healthy.
Regular exercise in nature is proven to improve children’s physical and
mental health. Outdoor activity helps
kids maintain a healthy weight, boosts immunity and bone loss, lowers stress
and improves self-esteem. It is also
recommended that screen time be limited to less than 2 hours a day. That’s TV, video game, computer, phone and iPad
total time less than 2 hours/day! I don’t
know about you, but I find that to be nearly impossible. <o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">So, what about creating ways to be physically active with
screen time? <i>Pokémon Go</i> had the right idea and got my kids up and walking
around, but they outgrew that game. Here are some other ideas I have used with
my boys…<o:p></o:p></span></div>
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</span><!--[endif]-->When watching morning cartoons or an afternoon
movie on a rainy day, see how many push-ups you can do or how long you can hold
a plank at the commercial breaks. Make
it a contest between you and your kids!<o:p></o:p></span></div>
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</span><!--[endif]-->Allow them to create a private (only those you
share the video with can see it) <i>You Tube</i>
channel where they can create and post videos of themselves doing something
active. My boys will make a highlight
video of themselves doing tricks on our trampoline, or dunking on the basketball
hoop, or doing skateboarding tricks and set them to music. They turn out pretty impressive!<o:p></o:p></span></div>
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</span><!--[endif]-->Play a game on your phone together. We like <i>Heads
Up</i> where you hold the phone on your forehead and try to get your partner to
say the words that pop up on the screen.
Even though it’s a talking game, we are always up jumping around acting
out the word!<i><o:p></o:p></i></span></div>
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</span><!--[endif]-->We still have a blast playing Wii sports together.
Whether it be baseball, tennis or golf, the competitions get pretty
intense. And, they get a good laugh out
of how bad I am. <i>Just Dance</i> or <i>Outdoor Challenge</i> are other fun active
video games.<i><o:p></o:p></i></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Of course, the goal is always
getting outside with my kids hiking, biking, kayaking or just a good old game
of one-on-one in the driveway. Sometimes
you have to pick your battles, and if getting them active with screen time is
the best I can do some days, I’ll take it!</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Amy Goebbert, PT, DPT</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Co-owner & Physical Therapist - TheraCORE, Inc.</span></div>
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<o:p></o:p></div>
TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-90711031221924484222017-07-10T09:51:00.001-05:002017-07-10T09:51:48.707-05:00Outdoor Adventures
<br />
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<span style="font-family: Georgia, "Times New Roman", serif;">It’s Summer! Round of applause!!! </span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: Georgia, "Times New Roman", serif;">You complained all winter about the dreary weather and now
that hibernation season is over, why are you still Netflix binging on the
couch?! The sun is out and the weather is as good as it will be all year, so
why not give the great outdoors some love?</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: Georgia, "Times New Roman", serif;">As you’ve likely heard, exercise has loads of evidence on
positive health benefits. Let’s spend a little time elaborating on a couple of
my favorites: hiking and kayaking. </span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: Georgia, "Times New Roman", serif;"><u>Hiking</u></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_kXSWZDbqr-u042uoFTNVyVX9E48BQZZMxS7hhQDmjPv118IOX64MfCp8k0FWBFzCtgrdiCeOOvPdW2Mp5V53ef4NYnDi9d5W5HMhEhawvE0kKFznLMFmb58gXba71S7juzSzURVnSUg/s1600/OutdoorAdventures.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_kXSWZDbqr-u042uoFTNVyVX9E48BQZZMxS7hhQDmjPv118IOX64MfCp8k0FWBFzCtgrdiCeOOvPdW2Mp5V53ef4NYnDi9d5W5HMhEhawvE0kKFznLMFmb58gXba71S7juzSzURVnSUg/s320/OutdoorAdventures.jpg" width="320" /></a></div>
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<u><span style="font-family: Georgia;"><br /></span></u></div>
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<div style="margin: 0px;">
<span style="font-family: Georgia, "Times New Roman", serif;">While you won’t find a large mountain to climb in IL, you
will find several local and not so local parks and canyons to explore. </span></div>
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<div style="margin: 0px;">
<br /></div>
<br />
<div style="margin: 0px;">
<span style="font-family: Georgia, "Times New Roman", serif;">To name a few: </span></div>
<br />
<ul>
<li><div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="font-family: Georgia, "Times New Roman", serif;">Starved Rock</span></div>
</li>
<li><div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="margin: 0px;"><span style="font-family: Georgia, "Times New Roman", serif;">M</span></span><span style="font-family: Georgia, "Times New Roman", serif;">atthiessen State Park </span></div>
</li>
<li><span style="margin: 0px;"><span style="margin: 0px;"><span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal; margin: 0px;"><span style="font-family: Georgia, "Times New Roman", serif;"> </span></span></span></span><span style="font-family: Georgia, "Times New Roman", serif;">Shawnee National Forest</span></li>
<li><div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="font-family: Georgia, "Times New Roman", serif;">Giant City State Park</span></div>
</li>
<li><span style="margin: 0px;"><span style="margin: 0px;"><span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; line-height: normal; margin: 0px;"><span style="font-family: Georgia, "Times New Roman", serif;"> </span></span></span></span><span style="font-family: Georgia, "Times New Roman", serif;">Fern Cliff State Park</span></li>
<li><div style="margin: 0px 0px 11px 48px; text-indent: -0.25in;">
<span style="font-family: Georgia, "Times New Roman", serif;">Rock Cut State Park</span></div>
</li>
</ul>
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<div style="margin: 0px 0px 11px;">
<span style="font-family: Georgia, "Times New Roman", serif;">Health Benefits of
Hiking</span></div>
<ul>
<li>
<span style="font-family: Georgia, "Times New Roman", serif;">Fight off heart disease. Those </span><span style="color: #424242; line-height: 107%; margin: 0px;"><span style="font-family: Georgia, "Times New Roman", serif;">who do not exercise are twice as likely to have coronary heart disease.</span></span><span style="font-family: Georgia, "Times New Roman", serif;"> </span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;">Lower your blood pressure. Physical activity lowers BP 4-10 points. Regaining a normal body weight can lower it 5-20 points.</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;">Manage and prevent diabetes. Exercise can reduce the amount of insulin needed and can potentially reverse the course of the disease for those with Type II.</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;">Improve your cholesterol levels.</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;">Lose and maintain a healthy weight. </span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;">Decrease your risk of colon cancer.</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;">Fight stress. Walking releases adrenaline thus helping to decrease tension and anxiety. </span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;">Increase bone density and slow the rate of calcium loss responsible for osteoporosis. </span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;">Manage osteoarthritis. Motion is lotion! Walking is a low impact activity good for assisting with maintaining strong, healthy
bones and muscles. </span></li>
</ul>
<br />
<span style="margin: 0px;"><span style="color: black; font-family: Georgia, "Times New Roman", serif;"><u>Kayaking</u></span></span><br />
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<span style="margin: 0px;"><span style="color: black; font-family: Georgia, "Times New Roman", serif;">Pick
a lake. Burn calories. Rest. Enjoy scenery. Repeat. All while getting tanned
and toned. Who can argue with that? </span></span><br />
<br />
<span style="margin: 0px;"><span style="color: black; font-family: Georgia, "Times New Roman", serif;">Health benefits of Kayaking</span></span><br />
<ul>
<li>
<span style="font-family: Georgia, "Times New Roman", serif;">Take in extra Vitamin D necessary for healthy bones. </span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;">Improved breathing efficiency and cardiovascular endurance.</span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;">Decreased fat and increased lean muscle mass. Think strong arms, legs, back and core. </span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif;">De-stress. Being by water is shown to assist with relaxation and with the endorphins from exercise, it is a win-win!</span></li>
</ul>
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<br /></div>
<br />
<span style="color: #424242; margin: 0px;"><span style="color: black; font-family: Georgia, "Times New Roman", serif;">Take
home: regular exercise has been proven to have a positive effect on lengthening
and improving the quality of our lives. You want to be around to complain about
next winter right? So, what are you waiting for? Get outside!</span></span><br />
<span style="color: #424242; margin: 0px;"><span style="color: black; font-family: Georgia;"><br /></span></span>
<span style="color: #424242; margin: 0px;"><span style="color: black; font-family: Georgia;">Katie Green, PT, DPT</span></span><br />
<i></i><u></u><sub></sub><sup></sup><strike></strike><span style="font-family: Georgia, "Times New Roman", serif;"></span><b></b>TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-47709459536602025942017-06-16T13:04:00.000-05:002017-06-16T13:04:29.393-05:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLxAJSjwMr7eg2BKJUp1OLQm3DVT-1KNz-b3VNFijnSkLq1MT7glt2MCX5Hg7ZTTEG-L_daVLjpOqi22hA7aBICACl75iZoS4yvGlvK2P0pf4WwWrQtPHmtH49pvETgDgHuBBvM31ynL4/s1600/MensHealth_blog2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="259" data-original-width="389" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLxAJSjwMr7eg2BKJUp1OLQm3DVT-1KNz-b3VNFijnSkLq1MT7glt2MCX5Hg7ZTTEG-L_daVLjpOqi22hA7aBICACl75iZoS4yvGlvK2P0pf4WwWrQtPHmtH49pvETgDgHuBBvM31ynL4/s320/MensHealth_blog2.jpg" width="320" /></a></div>
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<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">What is Men’s Health Week?</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Men’s Health Week is an annual event that runs the week
prior to, and up to Father’s Day and is meant to raise awareness of preventable
diseases and encourage early detection/treatment of disease in males.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Heart disease, stroke, suicide/depression, lung cancer, and
prostate cancer are all conditions that effect men at a very high rate. While
all of these conditions are important to prevent and manage, there is one organ
that is uniquely male, causes multiple health concerns, and is easy to treat
when regular detection takes place. That organ is the prostate. </span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Even uttering the word prostate is relatively taboo and
evokes discomfort and fear within many males. This social stigma needs to
change and it starts through spreading awareness and understanding about why
regular examination is so important. </span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">The prostate can become inflamed or infected, enlarged
through abnormal growth, or develop cancer. These conditions can effect
urination and sexual function, which drastically changes quality of life. The
good news is that with early detection treatment options are relatively simple
and effective!</span></div>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQRkZp3zI9oiD7uzUIFMkOc-7WmUIqhgE506k2w2v0b75gn2uVSG3jQhx-zvXQg_SDN7icoftNYkHhBusKPpIm3kFWbb3vjHubDwMxe1DHGW25_mYWKHwjtLXiXsitDgpaBQcOJzxcxwY/s1600/MensHealth_blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="660" data-original-width="800" height="165" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQRkZp3zI9oiD7uzUIFMkOc-7WmUIqhgE506k2w2v0b75gn2uVSG3jQhx-zvXQg_SDN7icoftNYkHhBusKPpIm3kFWbb3vjHubDwMxe1DHGW25_mYWKHwjtLXiXsitDgpaBQcOJzxcxwY/s200/MensHealth_blog.jpg" width="200" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim-S0vBHUMwRe1aFECXmVJrUwm3VlbqiUpx2PK-kS9iRpUl2EGK4vA93bpg-YQCvY3x1VmQi-gtUdPjDv19bVDgNtNBmLq_jEIkX-mUlyiyuSQ7_RNJ3M_87vn08iKKVS2QRxUZSYIyt8/s1600/MensHealth_blog3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="508" data-original-width="387" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim-S0vBHUMwRe1aFECXmVJrUwm3VlbqiUpx2PK-kS9iRpUl2EGK4vA93bpg-YQCvY3x1VmQi-gtUdPjDv19bVDgNtNBmLq_jEIkX-mUlyiyuSQ7_RNJ3M_87vn08iKKVS2QRxUZSYIyt8/s200/MensHealth_blog3.png" style="cursor: move;" width="151" /></a></div>
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<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">The American Cancer Society has released suggestions for men
regarding prostate examination and ways to potentially prevent prostate
conditions. </span></div>
<br />
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="font-family: Symbol; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: calibri;">Annual physicals with your physician, Prostate
Specific Antigen blood tests (PSA) and a digital rectal exam (DRE) are simple
ways to screen for prostate issues.</span></div>
<br />
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="font-family: Symbol; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: calibri;">Screenings should start at 50 years old for
someone at average risk, 45 years old for someone at high risk, and 40 years
old for individuals at even higher risk based on health factors and family
history.</span></div>
<br />
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="font-family: Symbol; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: calibri;">Eat at least 2 ½ cups of a wide variety of
fruits and vegetables each day.</span></div>
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<span style="font-family: Symbol; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: calibri;">Be physically active.</span></div>
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</span></span></span><span style="font-family: calibri;">Stay at a healthy weight.</span></div>
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</span></span></span><span style="font-family: calibri;">Possibly take a daily Aspirin and limit
excessive calcium intake.</span></div>
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<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Always consult your physician regarding health conditions
and medicine or supplement changes. Safety always trumps an uncomfortable
conversation or awkward exam. The health of each male is important not only to
the individual, but their wives, husbands, children, parents, and friends. So
if any questions ever arise do not be scared to ask!</span></div>
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<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Be well and celebrate Men’s Health Week by spreading
awareness, understanding, and compassion to the men in your lives!</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;"><br /></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;"><i>Kyle Kibler, PT, DPT</i></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;"><b>TheraCORE, Inc.</b></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;"><br /></span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;"><br /></span></div>
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<br />TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-21798479876771183602017-05-26T08:18:00.002-05:002017-05-26T08:18:23.335-05:00May Is National Physical Fitness and Sports Month<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUpx_08G5Rw8F13ysKxOvRQx7mp3YwnWYDa0ir1FaN-IQ-YYjezeR2Bl5zVg6VRLIMjjxTHUCKHdtuGYKblVekXOsEuyORrzt_syHI07Sogiecpboruw12vtxm-TGtipnns7xCnyDmH08/s1600/NationalPhysicalFitness1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUpx_08G5Rw8F13ysKxOvRQx7mp3YwnWYDa0ir1FaN-IQ-YYjezeR2Bl5zVg6VRLIMjjxTHUCKHdtuGYKblVekXOsEuyORrzt_syHI07Sogiecpboruw12vtxm-TGtipnns7xCnyDmH08/s320/NationalPhysicalFitness1.jpg" width="320" /></a> </div>
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<span style="margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">It’s May!
The weather is improving, school is almost out, and it is becoming appealing to
be outside again. It is also National Physical Fitness and Sports Month. This
makes May a great time to revisit fitness and activity goals. Our New Year’s
resolutions are long behind us. Some of us remain committed to our fitness
goals, while others have fallen off. Either way, now is a great time to commit
to increased activity in the improving weather. Why shoulder fitness be a
priority? Physical activity is important for everyone, no matter what the age. </span></span></div>
<div style="text-align: left;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6OUDshYMTj_l6icComJniSUMycDN-tERvumo_wjmTk4H8IGq1nXY0bdKT7fBPcyci-92EyeyIMuu80_dvp_Fk1cW5bb1Nmj14Cd-rlDNbC0RDBcwFIzpCyWG_Ch_2Lfz2pb79cXvz8DQ/s1600/NationalPhysicalFitness3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="194" data-original-width="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6OUDshYMTj_l6icComJniSUMycDN-tERvumo_wjmTk4H8IGq1nXY0bdKT7fBPcyci-92EyeyIMuu80_dvp_Fk1cW5bb1Nmj14Cd-rlDNbC0RDBcwFIzpCyWG_Ch_2Lfz2pb79cXvz8DQ/s1600/NationalPhysicalFitness3.jpg" /></a></div>
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<b><i><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">For children and adolescents</span></i></b><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> – Physical activity can improve
muscular fitness, bone health, and heart health. For children, this can be as
easy as riding bikes, swimming at the local pool, or impromptu games of tag,
kickball, baseball or basketball. Getting children off of their electronic devices and
outside in the fresh air is imperative not only to their fitness goals, but
their social skills as well.</span><span style="margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> </span></span></div>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span><br />
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<b><i><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Adults</span></i></b><b><i><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> </span></i></b><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">– Physical activity can lower
the risk of heart disease, type 2 diabetes, and some types of cancer. Playing
with your children at the playground, family bike rides, or walks can help to
improve physical fitness, as well as strengthening family bonds. </span></div>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span><br />
<div style="line-height: 16.8pt; margin: 0px 0px 0px 4px; vertical-align: baseline;">
<b><i><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Older adults</span></i></b><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"> – Physical activity can lower
the risk of falls and improve cognitive functioning (like learning and judgment
skills). After dinner walks, or trips to a forest preserve or arboretum, as
well as visits to the local pools, are excellent ways improve fitness without
it feeling like work. Exercise also helps to improve moods and sleep. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsBtg9coM4UZppSAT0n15wf5REkviGFsF0tjYV6gOfcNLNw4LWw9-xHWcxkw1xpODDcJShhHlsztHC1djYSC8cOC5QYG0OmnJ9wLZ2EQAOTW8CU_finhnCdq1NYDVsV6vLi4M56TFq2PI/s1600/NationalPhysicalFitness2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="232" data-original-width="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsBtg9coM4UZppSAT0n15wf5REkviGFsF0tjYV6gOfcNLNw4LWw9-xHWcxkw1xpODDcJShhHlsztHC1djYSC8cOC5QYG0OmnJ9wLZ2EQAOTW8CU_finhnCdq1NYDVsV6vLi4M56TFq2PI/s1600/NationalPhysicalFitness2.jpg" /></a></div>
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"></span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<div style="line-height: 16.8pt; margin: 0px 0px 0px 4px; vertical-align: baseline;">
<span style="margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">There are plenty of ways to
incorporate exercise into your day without it feeling like a chore, so get out
there with your families and friends and get active!!</span></span></div>
<b></b><br />
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<br /></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<i><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Cathy Malooly, PT, MPT</span></i></div>
<div class="separator" style="clear: both; text-align: left;">
<b><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">TheraCORE, Inc.</span></b></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Burr Ridge, IL</span></div>
<br />TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-65925480292058514922017-05-12T06:59:00.000-05:002017-05-12T06:59:00.189-05:00Mother’s Day, The Perfect Time to Take Care of Yourself!
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicY0q8npp6v6G2VG9sym5zDrCIokc8Mn9PL9fDD_XT70YLTdTqAcqthIXu72NOdJl51XAv3q3ZdkCfTbofvatnmB0KqxIeeN2Ss2xLQjzG2h66FTk0cwBFHm-uyPN6gIL0dUdtAbVOwxE/s1600/MothersDay_BlogPic4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicY0q8npp6v6G2VG9sym5zDrCIokc8Mn9PL9fDD_XT70YLTdTqAcqthIXu72NOdJl51XAv3q3ZdkCfTbofvatnmB0KqxIeeN2Ss2xLQjzG2h66FTk0cwBFHm-uyPN6gIL0dUdtAbVOwxE/s320/MothersDay_BlogPic4.jpg" style="cursor: move;" width="240" /></a></div>
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<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;"> </span>Becoming a parent is a big
responsibility and a huge life changer. Gone are the days of just trying to keep
yourself healthy, now you are responsible for a small human who is completely
dependent on you. Obviously, the child is going to take up much of your attention
and time, with feedings, bathing, bonding… but, for your child to be healthy
and happy, <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">you</i></b> need to be healthy and happy!</span></div>
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<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;"> </span>This Mother’s Day is a great
opportunity to take a minute to make sure that you are taking the time to keep
yourself strong and healthy, so that you are at your optimal to take care of
your little. And <u>Dad</u>, if you are the one reading this blog, <i style="mso-bidi-font-style: normal;">help your wife plan some time for herself.</i>
I am going to talk about some important things that should be added into your
daily routine or lifestyle to help Mom be the strongest, physically, and
mentally, that she can be. </span></div>
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<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;"> </span>First off, when is the last time you
went to see a doctor for YOURSELF? Not a pediatrician. Take time to schedule
eye doctor, dentist, dermatologist if necessary, and, most importantly, a yearly
check up with your primary care physician. Having kids is difficult and time
consuming. Babies and toddlers require constant attention, while grade school
through high school requires rides to practice and other extracurricular
activities – not to mention homework and all those challenging teenage
hormones! All of this can leave you exhausted and run down, weakening the
immune system. Yearly checkups are a good way to prevent disease and stay
healthy in the long run, leaving you healthy to be able to possibly enjoy
grandkids someday. </span></div>
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<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;"> </span>Next, make yourself an appointment
to get pampered. Whether your hair needs a cut and color, or you just need a
relaxing massage, allow yourself those 2 hours. It is well deserved! Some time
to yourself can help reduce the stress hormones and improve overall relaxation.
I personally know some moms that feel guilty taking this time to themselves.
This is the way I look at it, you have to dress for success, humans work harder
and are more efficient when they feel their best. Whether you are a working
mom, or a stay at home mom, you deserve some relaxation and to feel better
about yourself. </span></div>
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<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;"> </span>If getting pampered is not your
thing, take some time for one of your interests or to try something new. Go to
a wine tasting with girlfriends, or sign up for one of those trendy paint or
craft classes. The point is to have a few hours to yourself without a child
hanging on you or yelling for your help. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicY0q8npp6v6G2VG9sym5zDrCIokc8Mn9PL9fDD_XT70YLTdTqAcqthIXu72NOdJl51XAv3q3ZdkCfTbofvatnmB0KqxIeeN2Ss2xLQjzG2h66FTk0cwBFHm-uyPN6gIL0dUdtAbVOwxE/s1600/MothersDay_BlogPic4.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiupPoI_R5X2-sUKDUYdOUvYjdRSFFVwhizIHvyX2Qz8jaRpnceou0WQKue14DyCltEzBXuGGYg2S6rAztZ9FYiQDcWXNJkDmfEFpQkzUwMnHeymtUjVK5vDkij9NZxvLpoemSmwx5DOVA/s1600/MothersDay_BlogPic3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiupPoI_R5X2-sUKDUYdOUvYjdRSFFVwhizIHvyX2Qz8jaRpnceou0WQKue14DyCltEzBXuGGYg2S6rAztZ9FYiQDcWXNJkDmfEFpQkzUwMnHeymtUjVK5vDkij9NZxvLpoemSmwx5DOVA/s320/MothersDay_BlogPic3.jpg" width="320" /></a></div>
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<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;"> </span>This next one is very important and
should be incorporated into your regular routine. Schedule regular physical
activity. Yes, exercise. Just 30 minutes a day has been shown to improve
physical health and overall mood. This can be as simple or as crazy as you
would like. No excuses! Dropping your child off at preschool for 3 hours? The
laundry will still be there when you get home. Take that time to go to the park
district and walk, or take a yoga class to help clear your mind. Not only will
you get the health benefits of exercise, but you will be setting a good example
for your children. Keeping your body strong will help prevent injury, allowing
you to fully engage and play with your children. </span></div>
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<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;"> </span>Another important topic; Diet. No, I
am not saying that all moms should be on a diet, but the food you consume
should be healthy. It is very easy to rely on fast food when you are constantly
running from work to school pickups and practices. I realize many families do
not get home until well after dinner time. My family, growing up, was exactly
that way. Eating healthy, home cooked meals is still possible. Use Sunday
mornings or afternoons to meal prep and cook a little extra for each meal. This
will cut out prep time during the week, and with extra food, can provide lunch
or leftovers for dinner the following day. Healthy meals do not have to consume
all of your time to cook, and they do not have to be boring. A great appliance
for busy families is a crockpot. Set it and forget it. With today’s internet,
easy healthy recipes are at our finger tips, literally, on our smart phones!
Meal prepping can also be a fun family activity. My son loves to help in the
kitchen. Eating healthy as a family will show your kids that it is fun and
yummy, helping them make good food choices in the future. </span></div>
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<div style="margin: 0px 0px 11px;">
<span style="font-size: 12pt; line-height: 107%; margin: 0px;"><span style="margin: 0px;"></span> Mother’s Day is about just that,
<u>MOTHERS</u>! And if you are one of them, take the opportunity to <i>take care of
yourself</i>.</span></div>
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<i style="mso-bidi-font-style: normal;"><span style="line-height: 107%; margin: 0px;"><u><span style="color: #a64d79; font-size: large;"><br /></span></u></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="line-height: 107%; margin: 0px;"><u><span style="color: purple; font-size: x-large;">Happy Mother’s Day,
ladies!! 💜</span></u></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%; margin: 0px;"><br /></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%; margin: 0px;"><br /></span></i></div>
<div style="margin: 0px;">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Heather Finnegan, PT, DPT</span></i></div>
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<div style="margin: 0px;">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%; margin: 0px;">TheraCORE, Inc.</span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; line-height: 107%; margin: 0px;">Lockport, IL</span></i></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-16569934975164435142017-04-28T07:00:00.000-05:002017-04-28T07:00:05.468-05:00Consider a NEW Practice - National "Every Kid Healthy" week<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCm3gYc_0yrq8vnneagfuOIVtdMfRyBwNYQNpuiyebCssIYCLD70p_XaN4APavRXDTfgtdqykjUcmDJ_NH_KDkVFXoe0rHBN-Y0nLslH7WuUa4s92FSxsBbF1PU44JpQ6k97Oli0M0JIE/s1600/KeepKidsHealthy1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCm3gYc_0yrq8vnneagfuOIVtdMfRyBwNYQNpuiyebCssIYCLD70p_XaN4APavRXDTfgtdqykjUcmDJ_NH_KDkVFXoe0rHBN-Y0nLslH7WuUa4s92FSxsBbF1PU44JpQ6k97Oli0M0JIE/s200/KeepKidsHealthy1.jpg" style="cursor: move;" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho8cz3bTK7QPkRiguuSOj8YFLEdJ8n1HD0nRuuB_d84HNC013eZHFbIg9RXiomlAZ3cQHMliCXgzsfd4ZnyDBPjlH9IsynARDilCBVdBEcitpuLSUPGJ42wF76-cYhksNyay9GrSHTOFU/s1600/KeepKidsHealthy2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho8cz3bTK7QPkRiguuSOj8YFLEdJ8n1HD0nRuuB_d84HNC013eZHFbIg9RXiomlAZ3cQHMliCXgzsfd4ZnyDBPjlH9IsynARDilCBVdBEcitpuLSUPGJ42wF76-cYhksNyay9GrSHTOFU/s200/KeepKidsHealthy2.jpg" width="150" /></a></div>
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<span style="font-family: calibri;">Two years ago I began practicing yoga and absolutely love
everything about it. If you are my friends or family, I have probably already
asked you to come join me for a class. If you have been a patient of mine, I
most likely have incorporated some sort of yoga-esque exercise into your
rehabilitation. Why? Because these movements, breathing techniques, and forms
of meditation work! </span></div>
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<span style="font-family: calibri;">My 9 year old daughter, Emma, is exactly like me….running
from sun up to sun down. Typical first born - wanting to do everything right
and make everyone proud. And I think….oh no! I KNOW that I made her this way!
While I admire her goal setting and her determination, I also want to teach her
that life is a practice…..not a perfect!</span></div>
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<span style="font-family: calibri;">Let’s face it, our kids today are constantly running from
one thing to the next. Their days are filled with rushing off to school, after
school activities, sports, clubs, homework and late bedtimes. All of which are
repeated day after day. Not to mention the pressures that come with academic
performance, success in sports and don’t get me started about the inner
workings of adolescent friendships!!</span></div>
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<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Stress kicks in the sympathetic nervous system which leads
to an elevation in heart rate and blood pressure. Over time, this constant increase
in stress can lead to decreased immune support, low self-esteem, depression and
isolation.</span><span style="margin: 0px;"><span style="font-family: calibri;"> </span></span><span style="font-family: calibri;">Research shows that
incorporating a stress related program into a student’s daily routine helps
academic performance, self-esteem, concentration and helps emotional balance. This
further leads to improving a child’s confidence, goal setting, and overall
classroom behavior.</span></div>
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<span style="font-family: calibri;">Cue yoga…..</span></div>
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<span style="font-family: calibri;">Yoga is a holistic approach to stress management. It gives
an individual the opportunity to pause amidst all the chaos of life. To take a
deep breath. To BE in the moment. The word Yoga in Sanskrit means “to yoke,” to
bring together in mind, body and spirit. Yoga emphasizes the importance of
breath, along with physical postures and relaxation methods to strive toward
balance and allows the body to reconnect with the mind.</span></div>
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<span style="font-family: calibri;">I have taken Emma to yoga with me multiple times. Not only
do I love having this special time with my daughter. I love how she tells me
she feels after she practices. Don’t get me wrong, part of the reason she loves
it is for all the arm balances and crazy poses that only a 9 year old gymnast
could hold, but she also tells me how calm she feels after. How relaxed and
happy she feels walking out of the studio. </span></div>
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<span style="font-family: calibri;">Yoga has benefits for children of every age:</span></div>
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<span style="font-family: Symbol; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: calibri;">Young children (6 and under): Development of
body awareness and gross motor movement</span></div>
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<span style="font-family: Symbol; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: calibri;">Children 7-9 years of age: Challenges in
strength, agility and endurance</span></div>
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<span style="font-family: Symbol; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: calibri;">Adolescence (10-12 years of age): A place to
thrive as their bodies are changing and a safe environment to practice in, as
they seek acceptance from peers</span></div>
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</div>
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<span style="font-family: Symbol; margin: 0px;"><span style="margin: 0px;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: calibri;">Teenage years: ”Practice allows for self-study
and self-care as well as development of vital intrapersonal and interpersonal
skills, such as improved communication skills, which are critically needed at
this developmental stage”.</span></div>
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<span style="font-family: calibri;">So this month, step out of your comfort zone and take your
son or daughter to a yoga class. What a great way to celebrate being healthy
with your kids. No judgement. No expectations. Just BE.</span><span style="font-family: calibri;"> </span></div>
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<span style="font-family: calibri;">Jen Bazan,
PT, DPT</span></div>
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<span style="font-family: calibri;">Physical
Therapist, and co-owner</span></div>
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</div>
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<span style="font-family: calibri;">TheraCORE,
Inc.</span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: calibri;">Children are always
welcome at the yoga classes offered at our Lockport clinic. Classes are every
Wednesday evening from 7:30 to 8:30 PM. Namaste!</span></i></div>
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<br />TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-75683758283152018082017-04-18T13:33:00.000-05:002017-04-18T13:33:32.012-05:00Spring into outdoor fitness!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf1ZrOWb7IwsBY4cprVz5-94FWh_g-Lt3CfomfPs4gv1bCB9vLBB3nbp2NX_uUQxaHH4q9yds09bHy1alV9A7xWZu5bac1r7q-IeULX9Gglljvg7JDb8HYmfEJIIppq1U0h3o95VLiDMw/s1600/0414_BlogPic_springfitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf1ZrOWb7IwsBY4cprVz5-94FWh_g-Lt3CfomfPs4gv1bCB9vLBB3nbp2NX_uUQxaHH4q9yds09bHy1alV9A7xWZu5bac1r7q-IeULX9Gglljvg7JDb8HYmfEJIIppq1U0h3o95VLiDMw/s320/0414_BlogPic_springfitness.jpg" width="320" /></a></div>
<div style="margin: 0px 0px 13px;">
<span style="font-family: calibri;"><br /></span></div>
<div style="margin: 0px 0px 13px;">
<span style="font-family: calibri;">Winter is finally releasing its grip on us, the temperature
is rising and the days are getting longer. Most of us are tired of being cooped
up indoors and have been waiting to go outside and finally start enjoying the
nicer weather. The nicer weather means we can take our workouts and exercise
programs outside. No longer are we trapped using the treadmill or pedaling on a
stationary bike that is heading nowhere!</span><span style="margin: 0px;"><span style="font-family: calibri;">
</span></span><span style="font-family: calibri;">Being able to go outside opens up our exercise routine to a whole realm
of possibilities and creativity.</span></div>
<div style="margin: 0px 0px 13px;">
<span style="font-family: calibri;">Why Outdoors?</span></div>
<div style="margin: 0px 0px 13px;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: calibri;">Because it’s better
for our mental health!</span></i><span style="font-family: calibri;"> Studies have shown that exercising outside helps
reduce stress levels and depression while improving your mood and level of
self-esteem.</span><span style="margin: 0px;"><span style="font-family: calibri;"> </span></span><span style="font-family: calibri;">We have been spending all
winter stuck inside without the benefit of sunlight to give us our Vitamin D. Lack
of Vitamin D has been associated with depression and season affective disorder.
So get outside and get your medicine!</span></div>
<div style="margin: 0px 0px 13px;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: calibri;">Because it’s more fun
than being inside!</span></i><span style="font-family: calibri;"> The monotony of running/biking in place and staring at
the same old thing gets tired. When you are outside, you can </span><i style="mso-bidi-font-style: normal;"><span style="font-family: calibri;">feel</span></i><span style="font-family: calibri;"> the distance you are running or
walking. There is no better distraction than getting outside to enjoy the fresh
air, trees, and people that you may meet. Bring a friend or family member to
keep you company. Your workout will seem to fly by.</span></div>
<div style="margin: 0px 0px 13px;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: calibri;">It is a much more
effective workout!</span></i><span style="font-family: calibri;"> If you are a jogger, running over varying terrains,
changes in elevation, as well as wind resistance can really up effort level of
a 3 mile run. The same reasons go if you are a cyclist as well. Studies show
that people tend to work harder when performing an outdoor workout. Get
creative! There are all sorts of online sources for exercise ideas and programs
to make your outdoor workout fun and effective.</span></div>
<div style="margin: 0px 0px 13px;">
<span style="font-family: calibri;">So there are three great reasons to get out there and see
what nature has to offer in the way of getting back to a fitter and healthier
you.</span><span style="margin: 0px;"><span style="font-family: calibri;"> </span></span><span style="font-family: calibri;">Now go explore!</span></div>
<div style="margin: 0px 0px 13px;">
<span style="font-family: calibri;">Local places to check out!!!</span></div>
<div style="margin: 0px 0px 13px;">
<span style="font-family: calibri;">Waterfall Glen:</span><span style="margin: 0px;"><span style="font-family: calibri;"> </span></span><a href="http://dupageforest.com/Conservation/Forest_Preserves/Waterfall_Glen.aspx"><span style="color: blue; font-family: calibri;">http://dupageforest.com/Conservation/Forest_Preserves/Waterfall_Glen.aspx</span></a></div>
<div style="margin: 0px 0px 13px;">
<span style="font-family: calibri;">Palos Trails: </span><a href="http://fpdcc.com/preserves-and-trails/trail-descriptions/"><span style="color: blue; font-family: calibri;">http://fpdcc.com/phttp://fpdcc.com/swallow-cliff/reserves-and-trails/trail-descriptions/</span></a></div>
<div style="margin: 0px 0px 13px;">
<span style="font-family: calibri;">Swallow Cliff Woods: </span><a href="http://fpdcc.com/swallow-cliff/"><span style="color: blue; font-family: calibri;">http://fpdcc.com/swallow-cliff/</span></a></div>
<div style="margin: 0px 0px 13px;">
<span style="font-family: calibri;">Lockport I&M Canal Path: </span><a href="http://www.cityoflockport.net/203/Outdoor-Recreation"><span style="color: blue; font-family: calibri;">http://www.cityoflockport.net/203/Outdoor-Recreation</span></a></div>
<div style="margin: 0px 0px 13px;">
<br /></div>
<div style="margin: 0px 0px 13px;">
Ryan Schaul, MPT, CIMT</div>
<br />TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-84616794650839701832017-03-24T07:18:00.000-05:002017-03-24T07:19:16.814-05:00National Cheer Safety Month<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMVkihohm35HPFSN6qSW4H_hH5uBDY_QCai0T7wXUY9VdKrEu0EDU_mtUmTD97ENn-mkyUD1GZLr8Kt7lvQsU1an0hDVpLJ12pKLv5Z2t0eBfBAJErV8uihkG7ku4bomP13QxvH9Ir53Y/s1600/Cheer+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMVkihohm35HPFSN6qSW4H_hH5uBDY_QCai0T7wXUY9VdKrEu0EDU_mtUmTD97ENn-mkyUD1GZLr8Kt7lvQsU1an0hDVpLJ12pKLv5Z2t0eBfBAJErV8uihkG7ku4bomP13QxvH9Ir53Y/s320/Cheer+Blog.jpg" width="320" /></a></div>
<div>
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<div style="margin: 0px 0px 11px;">
<span style="font-family: "arial" , sans-serif; margin: 0px;">Did you know
that March is National Cheer Safety Month?</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "arial" , sans-serif; margin: 0px;">Let’s face it…if
you have daughters’, chances are they love to dance, flip or cheer. Does your
son have amazing upper body strength, being able to flip, catch, and balance
someone with their hands? Cheerleading used to have a bad rap for high incidences
of injuries, however, in January 2016 research showed that cheerleading has the
5<sup><span style="font-size: x-small;">th</span></sup> lowest injury rate of 22 high school sports. The American
Academy of Pediatrics’ journal PEDIATRICS, Dustin Currie, et al., state that
using the last five years of data compiled by the National High School
Sports-Related Injury Surveillance Study (NHSSRIS), injury rates in
cheerleading rank 18<sup><span style="font-size: x-small;">th</span></sup> out of 22 sports, with an overall injury rate
of .71 injuries per 1,000 athlete-exposures.</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "arial" , sans-serif; margin: 0px;">Do our kids
still need to be careful? Absolutely! Common cheer injuries can include: ankle
sprains, knee injuries, wrist injuries, low back pain and head injuries
(concussions). But these can all be prevented! Do your research!!</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "arial" , sans-serif; margin: 0px;">Look into the equipment your cheer facility
uses. There should be plenty of mats and foam pits to be used when learning new
skills.</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "arial" , sans-serif; margin: 0px;">Research your
coaches. Are they experienced? Make sure they are well aware of the current
rules and regulations of the sport. There are guidelines, which include
restrictions on basket tosses, pyramid heights, and twisting/flipping stunts.
Your coaches should be well aware of the restrictions for each age group to
maintain overall child safety. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "arial" , sans-serif; margin: 0px;">Is your son /
daughter healthy? Your child should be healthy both during season and
off-season. Make sure a comprehensive well, rounded flexibility and strength
program are being implemented year round to avoid overuse injuries. Not sure of
where to start? Reach out to our clinic to discuss details further with a
licensed physical therapist. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "arial" , sans-serif; margin: 0px;">So what happens
if your child does get hurt? Or if he or she is complaining of achy pain? That
is the perfect time to schedule a complimentary injury screen with one of our
physical therapists. We can take your child through a sport specific movement
evaluation to determine what movement patterns and functional impairments are
present and give the appropriate exercises/stretches to help get them back on
track. We will be in constant communication with your coach to help tailor
practices to avoid further injury. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "arial" , sans-serif; margin: 0px;">Don’t hesitate
to contact us with any questions regarding injury prevention and/or
rehabilitation!</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "arial" , sans-serif; margin: 0px;">Give me a
T-H-E-R-A-C-O-R-E!</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: "arial" , sans-serif; margin: 0px;">Jen Bazan, PT, DPT</span></div>
</div>
<br />TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-88004045462793526472017-03-10T07:00:00.000-06:002017-03-24T07:19:44.356-05:00National Nutrition Month - Healthy School Lunches<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZYhj9nrBZI949E0DD7yxIW0vNvGAHV-kLhAoJqt196kcrE6RHFBhxkhmzSMw8zeh-Vy5hwk7xyrjFmi3by2QUXlx0kuxAJTWfy-RVoLi6QmndYyyJB2XaWet7FlEADzePDUNp7crCKZw/s1600/School+Lunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZYhj9nrBZI949E0DD7yxIW0vNvGAHV-kLhAoJqt196kcrE6RHFBhxkhmzSMw8zeh-Vy5hwk7xyrjFmi3by2QUXlx0kuxAJTWfy-RVoLi6QmndYyyJB2XaWet7FlEADzePDUNp7crCKZw/s320/School+Lunch.jpg" width="320" /></a></div>
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<br />
<span style="color: #999999;">
In honor of National Nutrition Month, registered dietitian, Casey Harms, is offering up advice to parents on packing a healthy lunch for your kids - </span><i><span style="color: #999999;">that they will actually want to eat!!</span></i><br />
<br />
<div style="margin: 0px;">
Getting kids to eat nutrition dense food can be quite the
feat, especially when the same old sandwich gets boring after just the first
week of school. Here are a few tips on how to make healthy lunches enticing and
provide all the vitamins and nutrients needed to fuel your kids mind and body. </div>
<br />
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="margin: 0px;"><span style="margin: 0px;">1.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Listen to your kids’ suggestions; let them pick
the fruit or vegetable in their lunch box. If they feel like they have a say in
what goes in their lunch they are more likely to eat it! </div>
<br />
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="margin: 0px;"><span style="margin: 0px;">2.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Take your child shopping with you. There are so
many exotic fruits and vegetables in the produce isle, let your child get
excited about trying new produce! Let them pick the type of whole-wheat cracker
or granola bar that goes in their lunch.</div>
<br />
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="margin: 0px;"><span style="margin: 0px;">3.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="margin: 0px;"> </span>Aim to
get at least 3 different food groups (protein, grain, fruit, vegetable, dairy)
in your child’s lunch. </div>
<br />
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="margin: 0px;"><span style="margin: 0px;">4.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Make sure there is high quality protein that
will help to keep your child focused and feeling full throughout the day.</div>
<br />
<div style="margin: 0px 0px 0px 48px; text-indent: -0.25in;">
<span style="margin: 0px;"><span style="margin: 0px;">5.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Choose low sugar beverages that encourage
hydration. Choose something like sugar free crystal light varieties, skim milk,
low fat chocolate milk, or dilute 100% fruit juice with sparkling water. </div>
<br />
<div style="margin: 0px 0px 0px 48px;">
<u>Here are some examples of everyday lunches
that go beyond the typical PB&J</u></div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "courier new"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Nitrate free turkey and cheese on whole wheat
crackers.<span style="margin: 0px;"> </span>Celery and Red apple with a
side of peanut butter for dipping. </div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "courier new"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="margin: 0px;"> </span>Greek
yogurt with crunchy topping and side of strawberries. Peanut butter and banana
wrapped in whole wheat tortilla. </div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "courier new"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Quesadillas with guacamole and unsalted tortilla
chips. Side of crunchy red bell peppers and purple grapes. Sugar free chocolate
pudding.</div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "courier new"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Make your own pizza: buy wheat pita bread and
cut into small individual sized circles, add a container of pizza sauce and
shredded cheese with turkey sausage.<span style="margin: 0px;"> </span>Baby
carrots and ranch dressing for dipping.</div>
<br />
<div style="margin: 0px 0px 0px 96px; text-indent: -0.25in;">
<span style="font-family: "courier new"; margin: 0px;"><span style="margin: 0px;">o<span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span>Brown rice with crunchy edamame and shredded
chicken mixed with low sodium soy sauce. Sliced pears and chocolate covered
raisins for dessert.</div>
<div style="margin: 0px 0px 0px 96px; text-align: center; text-indent: -0.25in;">
<br /></div>
<div style="margin: 0px 0px 0px 96px; text-align: center; text-indent: -0.25in;">
YUM!</div>
<div style="margin: 0px 0px 0px 96px; text-align: center; text-indent: -0.25in;">
<br /></div>
<div style="margin: 0px 0px 0px 96px; text-align: left; text-indent: -0.25in;">
Casey Harms, RD</div>
<div style="margin: 0px 0px 0px 96px; text-align: left; text-indent: -0.25in;">
<i>TheraCORE, Inc.</i></div>
<div style="margin: 0px 0px 0px 96px; text-align: left; text-indent: -0.25in;">
nutrition@theracorept.com</div>
<div style="margin: 0px 0px 0px 96px; text-align: left; text-indent: -0.25in;">
<br /></div>
<br />
<div style="margin: 0px 0px 0px 96px;">
<br /></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-12465243964896469752017-02-24T07:00:00.000-06:002017-03-24T07:19:56.852-05:00CPR Certification<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjARuZ8vYgn2KDWkUap3l3kzqnAg-CcZQO_grngljpdKNn_LIDz9lUlkuhIKniY36mcX41pDervz03-GldhmYB0s3ao1PeEImfkVcfk7Q8LWSg5PIFTZJPb1X_scTzUygChFE_IwHrWFeo/s1600/CPR+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjARuZ8vYgn2KDWkUap3l3kzqnAg-CcZQO_grngljpdKNn_LIDz9lUlkuhIKniY36mcX41pDervz03-GldhmYB0s3ao1PeEImfkVcfk7Q8LWSg5PIFTZJPb1X_scTzUygChFE_IwHrWFeo/s1600/CPR+Blog.jpg" /></a></div>
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<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Life is crazy! The days are long and the years are short. We
are constantly on the go and never really stop to relax. But it can all change
in a minute. You never know what is going to happen in the future. That’s why I
think we should all be prepared for emergencies. One of the easiest ways to be
prepared for an emergency is to be CPR certified. </span></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">CPR…what the heck is
that? </span></b><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">In case you don’t know what CPR certification is, (but
seriously, have you been living under a rock? But seriously—have you?) it is cardiopulmonary
resuscitation. It’s a lifesaving technique people use in emergency situations.
The most common emergency is when the heart stops beating and you go into
cardiac arrest. There are many causes of cardiac arrest including: heart
attack, drug use, an irregular heart rhythm and traumatic injury. </span></div>
<span style="font-family: "calibri";">Without the heart beating, blood will stop circulating in
the body and breathing will stop too. Without oxygen to the body, cells begin
to die. CPR will help to keep oxygenated blood flowing through the body to keep
vital organs alive until paramedics or other advanced personal can arrive.
Amazing!</span><br />
<br />
<div style="margin: 0px 0px 11px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">Why you should be CPR
trained?</span></b></div>
<span style="margin: 0px;"><span style="margin: 0px;"><span style="font-family: "calibri";">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: "calibri";">Heart disease is the number one cause of death
in the US according to the CDC</span><br />
<span style="margin: 0px;"><span style="margin: 0px;"><span style="font-family: "calibri";">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: "calibri";">No negatives!</span><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">I’ve never heard anyone say “I should of never got my CPR
training”. It’s like an ace in your pocket if you ever see a medical emergency.
</span><span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span><span style="font-family: "calibri";">I have never personally had to use it
(thank GOD!) but I know how to and feel confident in case an emergency should
arise. Most cardiac arrest happens at home so having everyone in the home
certified increases the chances of survival. Early CPR is key!</span></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">It’s easy and anyone
can do it</span></b><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">A lot of people probably decide it’s not for them because
there are too many steps to do and what if they forget something or maybe even
the fact they don’t want to get involved in case they do something wrong. There
are different levels of CPR training for different people.</span></div>
<span style="font-family: "calibri";">BLS is Basic Life Support and its designed for healthcare
providers both pre and in-hospital: think nurses, physical therapists, athletic
trainers, dentists, lifeguards etc. </span><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Heart saver is for the general public: think daycare
workers, educators, construction workers, office staff, coaches, grandparents,
babysitters etc. </span></div>
<span style="font-family: "calibri";">If you still are not convinced to get certified I urge you
to at least know about the signs of a heart attack and hands only CPR. Hands
only CPR has 2 steps:</span><br />
<span style="margin: 0px;"><span style="margin: 0px;"><span style="font-family: "calibri";">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: "calibri";">Call 9-1-1</span><br />
<span style="margin: 0px;"><span style="margin: 0px;"><span style="font-family: "calibri";">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt "Times New Roman"; margin: 0px;">
</span></span></span><span style="font-family: "calibri";">Push hard and fast in the center of the chest</span><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">There is no mouth to mouth breathing involved. Hands only
CPR take one minute (yes—I’m serious!) to learn and you can watch the hand-only
CPR video here: </span><a href="https://www.youtube.com/watch?v=n5hP4DIBCEE"><span style="color: #21759b; font-family: "calibri";">Hands-Only
CPR</span></a></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">Get certified! </span></b><br />
<span style="font-family: "calibri";">Call your local Red Cross or go to the American Heart Associate
website to learn more about CPR or register for a course in your area: </span><a href="http://www.cpr.heart.org/"><span style="color: #21759b; font-family: "calibri";">www.cpr.heart.org</span></a><br />
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">TheraCORE is offering CPR classes this spring so <u>follow-us
on social media to get upcoming dates and times of classes.</u> </span></div>
<span style="font-family: "calibri";">Now go on and start saving lives!</span><br />
<span style="font-family: "calibri";"><br /></span>
<span style="font-family: "calibri";">Rachael Patera, ATC</span><br />
<span style="font-family: "calibri";"><i>Office Manager, TheraCORE - Burr Ridge</i></span><br />
<i><span style="font-family: "calibri";"><br /></span></i>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-77693029904714705672017-02-10T07:00:00.000-06:002017-03-24T07:20:20.338-05:00Youth Baseball - Pitcher Health<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxg1JxBvlfmAP6itU6AMZun6Apgf_CmpGnesR4HkbII_tZvEqmjT10EqpfvpUzpRuTIkAD_MDFVPI60Z6wh2R6iabIyIwb90cDJF2Gg_ERPRVcZ6oal02WhmWoLGrjwI6qzpIyU9Yfsng/s1600/Pitching+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxg1JxBvlfmAP6itU6AMZun6Apgf_CmpGnesR4HkbII_tZvEqmjT10EqpfvpUzpRuTIkAD_MDFVPI60Z6wh2R6iabIyIwb90cDJF2Gg_ERPRVcZ6oal02WhmWoLGrjwI6qzpIyU9Yfsng/s1600/Pitching+Blog.jpg" /></a></div>
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<div style="margin: 0px 0px 13px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; margin: 0px;">How to Keep Your Pitcher’s Arm
Healthy</span></b></div>
<br />
<div style="margin: 0px;">
<span style="font-size: 12pt; line-height: 115%; margin: 0px;">Are you coaching a youth baseball
team and want to make sure you keep your pitcher’s arm healthy?<span style="margin: 0px;"> </span>If you are thinking about it then you are
already moving in the right direction.<span style="margin: 0px;"> </span>Since
I was a pitcher through college, I thought I knew how to properly take care of
an arm, but a lot has changed in 20 years.<span style="margin: 0px;">
</span>Luckily, I know some great Physical Therapists at TheraCORE who have
helped me understand how to really take care of a young pitcher’s arm.<span style="margin: 0px;"> </span>It really comes down to just three things.</span></div>
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<div style="margin: 0px;">
<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; margin: 0px;">Warm-up, Workload, Rest</span></b></div>
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<br /></div>
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<div style="margin: 0px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; margin: 0px;">Warm-up</span></b><span style="font-size: 12pt; line-height: 115%; margin: 0px;"> - When
I played baseball, I always threw a baseball to warm up my arm.<span style="margin: 0px;"> </span>I will talk about total throws next under
Workload, but if you don’t want to waste a high percentage of your pitcher’s
total throws just to get warmed up, then consider using a dynamic warm-up to
get your arm and whole body ready to play.<span style="margin: 0px;">
</span>You can also have your pitchers do band exercises to warm up their arms
prior to throwing.</span></div>
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<br /></div>
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<div style="margin: 0px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; margin: 0px;">Workload</span></b><span style="font-size: 12pt; line-height: 115%; margin: 0px;"> – For
a while now, most youth leagues have used pitch counts to limit the workload on
a young pitcher’s arm.<span style="margin: 0px;"> </span>I have come to
learn limiting the total number of throws a player makes in a game or a
practice should be used along with pitch counts in order to maintain a healthy
arm.<span style="margin: 0px;"> </span>Youth pitchers should limit their
total throws to 125 in a day.<span style="margin: 0px;"> </span>If a 10
year old has a max pitch count of 75, think about how quickly he will get to
125 total throws if you include pre-game warm-up throws, pre-game warm-up
pitches, in-between inning warm-up pitches and in-game pitches.<span style="margin: 0px;"> </span>You should also take into consideration the
number of throws that will be made if he is playing another position during the
same day that he pitches.</span></div>
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<div style="margin: 0px;">
<br /></div>
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<div style="margin: 0px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%; margin: 0px;">Rest</span></b><span style="font-size: 12pt; line-height: 115%; margin: 0px;"> – If you
are coaching a travel baseball team in the Midwest, then the majority of the
games your team plays are in weekend tournaments.<span style="margin: 0px;"> </span>It can be a lot of fun to play 4 to 6 games
in 2 days, but it can definitely make it tough for a coach to follow the
recommended rest guidelines for a pitcher.<span style="margin: 0px;">
</span>Per the guidelines, if a 7 to 14 year old pitcher throws more than 35
pitches on Saturday, then they should not throw any pitches on Sunday.<span style="margin: 0px;"> </span>Winning a youth baseball tournament should
never come before the long term health of a young pitcher’s arm.<span style="margin: 0px;"> </span>Remember, proper rest includes taking at
least two months off each year from throwing.<span style="margin: 0px;">
</span>Have your kids play a different sport during this time.<span style="margin: 0px;"> </span>It helps to protect their arm and makes them an
overall better athlete.</span></div>
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<div style="margin: 0px;">
<br /></div>
<br />
<div style="margin: 0px;">
<span style="font-size: 12pt; line-height: 115%; margin: 0px;">Recommended pitch count/rest -
http://m.mlb.com/pitchsmart/pitching-guidelines/</span></div>
<div style="margin: 0px;">
<span style="font-size: 12pt; line-height: 115%; margin: 0px;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5LGBHwaWUpBeWISrqIMJrE8rkuz1aicVrzz4IfG6ZJ_KfPLXkRQwIZJ9RkIqqtQfujFQqDpkq-12K5JDPgdvU4HMriWRMxFq3PusHk4Ayu4vquqO1kVVhZylkpk-pP3V_3TDKkzOhemU/s1600/Pitchcount.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5LGBHwaWUpBeWISrqIMJrE8rkuz1aicVrzz4IfG6ZJ_KfPLXkRQwIZJ9RkIqqtQfujFQqDpkq-12K5JDPgdvU4HMriWRMxFq3PusHk4Ayu4vquqO1kVVhZylkpk-pP3V_3TDKkzOhemU/s320/Pitchcount.png" width="320" /></a></div>
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<div class="separator" style="clear: both; text-align: left;">
Brad Goebbert, CFO</div>
<div class="separator" style="clear: both; text-align: left;">
TheraCORE, Inc.</div>
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TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-5700451173571964992017-01-27T07:00:00.000-06:002017-03-24T07:20:43.698-05:00Sticking to your Resolutions<br />
<div style="margin: 0px 0px 11px; text-align: left;">
<span style="font-family: "calibri";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<div style="margin: 0px 0px 11px; text-align: left;">
<span style="font-family: "calibri";"> Making resolutions is an easy
process. Most people can identify things that they would like to change within
their daily lives to improve the way they feel or the way they function to
enhance their personal quality of life. Resolutions can really be anything that
is trying to promote positive change ranging from eating healthy, working out
more, losing weight, reducing stress, maintaining a clean house, garage, or
basement, quitting smoking or reducing the amount you drink, and the list goes
on and on. Regardless of what your resolution may be, there is one common
denominator: sticking to a resolution is difficult. Below are a few quick considerations
to take into account when setting your goal.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">Know the “Why”</span></b></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span><span style="font-family: "calibri";">Dig
deep and figure out why you really want this change. Is it for yourself? Your
family? Your friends? There needs to be some intrinsic factor that drives this
desire to change and in order you’re your resolution to be meaningful you need
to understand your driving force. Once you know this, educate yourself about
the subject you are changing to help set realistic and manageable goals.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">Accountability</span></b></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span><span style="font-family: "calibri";">Make
your resolution a priority </span><span style="font-family: "wingdings"; margin: 0px;"><span style="margin: 0px;">à</span></span><span style="font-family: "calibri";">
put it into your schedule! When something is written down it is much less
likely to get forgotten or passed over. To skip this task you would have to
acknowledge that you are skipping it as you read over it, which is more
difficult. Wanting to change is not enough; you have to act on this desire.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span><span style="font-family: "calibri";">Utilize
an accountability partner or group. Tell people what you are doing. This is
also a strategy that makes it more difficult for you to back out of a
commitment. Let your friends be friends and help you with this difficult
endeavor.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">Goal Setting</span></b></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span><span style="font-family: "calibri";">Make your
resolutions concrete or measureable. Without a way to measure your progress
there is no way to ensure that you are heading in the right direction.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span><span style="font-family: "calibri";">Keep a
log or track your progress along the way. A visual reminder is a good way to
remind you what you have done and what you need to keep doing to get to where
you want to go.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span><span style="font-family: "calibri";">Have
long term goals (resolutions), but also create short term goals that are
stepping stones to the bigger milestones.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span><span style="font-family: "calibri";">Have a
deadline. Having an end in sight helps to make your resolution seem realistic.
Without an endpoint any goal will seem daunting and unattainable. Make sure you
know what you are heading towards! </span></div>
<br />
<div style="margin: 0px 0px 11px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">Wager Something</span></b></div>
<br />
<div style="margin: 0px 0px 11px;">
<b style="mso-bidi-font-weight: normal;"><span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span></b><span style="font-family: "calibri";">Making a bet is another way
to hold yourself accountable and competition can help fuel consistency. A bet
does not have to be money. You can come up with a funny consequence, a material
prize, or just put pride on the line with a friend. Find out what motivates you
and put it on the line!</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">Reward Yourself Along
the Way</span></b></div>
<br />
<div style="margin: 0px 0px 11px;">
<b style="mso-bidi-font-weight: normal;"><span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span></b><span style="font-family: "calibri";">When you do hit milestones
or goals reward yourself! This is a way to make things fun and keep you
interested and motivated along the way. These rewards do not have to be huge or
detrimental to your goals. Maybe get that pair of workout shorts you have been
wanting or see a movie with friends. Just have fun!</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<br /></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Whatever your resolution may be and the “why” behind your
motivation for change, myself and the TheraCORE team truly wish you the best in
your endeavors.</span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Good luck and stick to it! </span></div>
<br />
<div style="margin: 0px 0px 11px;">
<br /></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="font-family: "calibri";">Kyle Kibler, PT, DPT, CSCS</span></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-39786791098059085252016-12-22T13:10:00.000-06:002016-12-22T13:10:21.581-06:00Don't be afraid to TRI Something New!!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixfW-Ml0HGNahQQhY6oF_krxIg92gAOhlcDmpUXLHXznR7qej5jhDtml_ID115XgnDzmX3tpO0qPIvQIcJwyfOMjIdgUNiJlb_4hsMPDyzRN1KLieXXQd_5l77M8yi8QXyFYiABbza1pM/s1600/15036176_1079103118854417_3521677812435212235_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixfW-Ml0HGNahQQhY6oF_krxIg92gAOhlcDmpUXLHXznR7qej5jhDtml_ID115XgnDzmX3tpO0qPIvQIcJwyfOMjIdgUNiJlb_4hsMPDyzRN1KLieXXQd_5l77M8yi8QXyFYiABbza1pM/s320/15036176_1079103118854417_3521677812435212235_n.jpg" width="320" /></a></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">So I am assuming if you are
following this blog, you may be someone that likes to peruse the internet.</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Maybe you are on different social
media platforms.</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">And hopefully, you follow
TheraCORE! If you do, you have seen that we are hosting an Indoor Triathlon at
Five Seasons Family Sports Club. I am blogging today to encourage you to sign
up for this event. DON’T STOP READING HERE!!</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">I get it, the sound of “triathlon”
is daunting. Three events, 45 minutes of activity….the thought may turn you off
right away. But that’s why I’m here, to tell you to NOT let it.</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Try something new this year.</span><span style="margin: 0px;"><span style="font-family: calibri;"> </span></span><span style="font-family: calibri;">It’s absolutely OKAY if you have never even
thought of doing this in the past. Sign up with friends. Join a team and
participate in just one of the events. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Decide today that you are going to
be a better you in the upcoming year. Take this step to get into the pool. Swim
a lap. Heck, swim ½ a lap. Then be very proud of yourself that you pushed
yourself past a point that you didn’t even know you could. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">I am always talking to my girls
(who are 6 and 8) about trying their best, trying something new, not being
afraid of failing. My husband sometimes laughs at me with how much I constantly
am saying these things to two little minds that can’t possibly comprehend the
magnitude of what I mean. But there is something to be said about repetition.
If Emma and Claire have one moment this year when they try something they were
afraid to do, maybe it’s introduce themselves to a new student at school. Or
maybe it’s trying a new skill on the balance beam. If they try it, and no
matter the outcome, are proud of themselves….I did my job. </span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">TheraCORE’s Indoor Triathlon is
fun. It’s laid back. It raises money for Ronald McDonald House Charities. It’s
going to surprise you. I’ll be there, competing on a team and I truly hope that
for even one moment, you consider signing up yourself. You absolutely will not
be disappointed. </span><span style="margin: 0px;"><span style="font-family: calibri;"> </span></span><span style="font-family: calibri;">So go back on your
phones and check out our Facebook page </span><a href="https://www.facebook.com/indoortri2017/?ref=aymt_homepage_panel"><span style="color: #0563c1; font-family: calibri;">https://www.facebook.com/indoortri2017/?ref=aymt_homepage_panel</span></a><span style="font-family: calibri;">
.We are posting ways to begin preparing for the triathlon.</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Go to Eventbrite and sign up today
</span><a href="https://www.eventbrite.com/e/theracore-indoor-triathlon-benefitting-ronald-mcdonald-house-charities-of-chicagoland-and-northwest-tickets-28127192189"><span style="color: #0563c1; font-family: calibri;">https://www.eventbrite.com/e/theracore-indoor-triathlon-benefitting-ronald-mcdonald-house-charities-of-chicagoland-and-northwest-tickets-28127192189</span></a><span style="font-family: calibri;">!</span></div>
<div style="margin: 0px 0px 11px;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-family: calibri;">You got this!!!</span></i></b></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Happy Happy Holidays!</span></div>
<div style="margin: 0px 0px 11px;">
<span style="font-family: calibri;">Jen Bazan</span></div>
<br />TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-11263493513468159622016-09-12T14:24:00.000-05:002016-10-25T14:30:11.378-05:00ACTIVE AGING
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<div style="margin: 0px 0px 11px;">
<span style="line-height: 107%; margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">What is active ageing? “Active ageing is the process of
optimizing opportunities for health, participation and security in order to
enhance quality of life as people age. The goal being to extend peoples healthy
life expectancies and quality of life as they get older.”</span></span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="line-height: 107%; margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">Active ageing does not just mean physical health, but
social, religious, civic and economic as well.</span></span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="line-height: 107%; margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">I had some experience with active ageing this past week as
I just came back from visiting my parents in Florida. Now, although at 60 years
old, I consider my parents young, my dad and I took a few minutes to talk about
some concerns he had for my mom and him. </span></span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="line-height: 107%; margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">First, he was worried about his balance. He has been doing
a lot of reading about how balance decreases as one ages. One thing we talked
about was trying out some yoga poses. This doesn’t mean running off to try a
yoga class that may at first seem intimidating, but we went over a few basic
yoga poses (tree pose, warrior I, and down dog) for him to begin working on. He
was amazed at how difficult it was to maintain his balance and how tight he
felt in his muscles. But after trying these few simple moves a few times, he
already felt more confident in the movement patterns, more flexible into the
poses and increased his time he could balance. Starting with a slow yoga flow
class is a great way to progress these balance challenges and would also lead
into increasing his social circle.</span></span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="line-height: 107%; margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">The age of individuals in my parents gated community range
from 55 – 90 years old. They come from all over the United States and have had
so many different careers! One thing my mom and dad started this “summer” is
having a monthly pool party. Unlike my parents, (who are completely enjoying
their retirement and go to the pool on a daily basis) many of the residents on
their street don’t frequent the pool. But these monthly, themed pool parties
were a huge hit! Everyone wanted to be a part of it. They were able to
socialize and learn about their past experiences over a simple potluck and some
water balloons. </span></span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="line-height: 107%; margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">My dad also became a part of his homeowner’s association
board. He is the treasurer and attends the regular meetings, taking care of the
finances for bills for outside home improvement, social functions, etc. This is
a great way for my dad to be an active part of the decision making of his
community, and keeps his brain working with maintaining the books!</span></span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="line-height: 107%; margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">My mom gets together monthly with the “ladies of the
neighborhood” as a social gathering, but they also help put together assistance
if a neighbor needs someone to look after their house, a spouse is sick, and organizes
day trips to see the sites of Florida. </span></span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="line-height: 107%; margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">My parents have done an amazing job staying active
physically, socially, and developing their sense of community since they have
moved full time to Florida. They definitely give me a goal to aspire to!</span></span></div>
<br />
<div style="margin: 0px 0px 11px;">
<span style="line-height: 107%; margin: 0px;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">So there you go….choose a physical activity you have always
wanted to try and give it a go. Get together with some neighbors and organize a
fun social event in your city. Attend a community board meeting and see how you
can make your neighborhood safer….there are plenty of ways to actively age!
Have fun!!</span></span></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">-Jen Bazan, PT, DPT</span><br />
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<span style="font-family: Arial;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPf_aExXdz2Baw2HRh1YUo1Tf-bW6gbUitX-tedP9Vz9wdIXUNFfZX7JLg0rLav7-R7RqCYI6VBm6LQeYaTCOi4Rq8I1aQqqIlBCcei9gm-gOR5IXBggxkOg1f71mv1BUzUHTTla7WuNg/s1600/JB+Bolg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPf_aExXdz2Baw2HRh1YUo1Tf-bW6gbUitX-tedP9Vz9wdIXUNFfZX7JLg0rLav7-R7RqCYI6VBm6LQeYaTCOi4Rq8I1aQqqIlBCcei9gm-gOR5IXBggxkOg1f71mv1BUzUHTTla7WuNg/s320/JB+Bolg.jpg" width="320" /></a> </div>
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<br />TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-91459842480483812472016-07-29T13:10:00.000-05:002016-07-29T13:10:16.174-05:00Hydration - July 2016<div style="margin: 0in 0in 8pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "trebuchet ms" , sans-serif; font-size: large;">Hydration</span></u></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih79xeuotidJDdJPLF5_JmHzbKoxNwx55qovDjNsah56I2A8tzacAxDqSCGt93FHIU09GdagmYUHIingn-bSVTfy4c_75nTYa3oYAOF9m265bMDhwkCbWgeuwg468p8XEIFPkNxqjyd7Q/s1600/water-hydration.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih79xeuotidJDdJPLF5_JmHzbKoxNwx55qovDjNsah56I2A8tzacAxDqSCGt93FHIU09GdagmYUHIingn-bSVTfy4c_75nTYa3oYAOF9m265bMDhwkCbWgeuwg468p8XEIFPkNxqjyd7Q/s320/water-hydration.png" width="320" /></a></div>
<div style="margin: 0in 0in 8pt; text-align: center;">
<span style="font-family: "calibri";"><br /></span></div>
<div style="margin: 0in 0in 8pt; text-align: center;">
<span style="font-family: "calibri";">Hot summer months and more activity outside means more
sweating and water loss which puts us at risk for dehydration. Whether you are a high level athlete or
simply trying to feel energized and alert throughout the day, staying up on
hydration remains very important. Some
potential effects of dehydration include:</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Dry mouth</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Sleepiness/tiredness</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Dry skin</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Headaches</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Constipation</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Dizziness/lightheadedness</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Muscle cramps</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Reduced athletic performance</span></div>
<div style="margin: 0in 0in 8pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Increased risk for injury</span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: "calibri";">Some general guidelines and takeaways in regards to
hydration:</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Don’t wait until you’re thirsty to begin the
hydration process, at that point it is too late and you are already dehydrated</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Begin hydrating throughout the day before time
spent outside or a sporting event, do not drink too much fluids immediately
before an event as it can cause stomach discomfort</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Focus on water as primary means for hydration –
juices and sports drinks are unnecessary for most and contain high amounts of
sugar and calories</span></div>
<div style="margin: 0in 0in 0pt 1in; text-indent: -0.25in;">
<span style="font-family: "courier new"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">With that being said, if you are an athlete
participating in events lasting longer than 1 hour of intense activity, it may
be beneficial to add in some sports drinks</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">A general guideline for how much fluids to
consume per day is body weight in pounds, divided by 2, in oz</span></div>
<div style="margin: 0in 0in 0pt 1in; text-indent: -0.25in;">
<span style="font-family: "courier new"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Ex: A 200 lb male would drink 100 oz (200/2 =
100)</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">The best way to determine how much water to
drink is by weighing in before and after exercise or sporting events. This should be done with minimal clothing.
For every pound of weight lost replace with 24 oz of fluids</span></div>
<div style="margin: 0in 0in 0pt 1in; text-indent: -0.25in;">
<span style="font-family: "courier new"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Pre-event weight: 200</span></div>
<div style="margin: 0in 0in 0pt 1in; text-indent: -0.25in;">
<span style="font-family: "courier new"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Post-event weight: 197</span></div>
<div style="margin: 0in 0in 0pt 1in; text-indent: -0.25in;">
<span style="font-family: "courier new"; mso-fareast-font-family: "Courier New";"><span style="mso-list: Ignore;">o<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Pounds lost: 3 lbs x 24 oz = 72 oz of fluid
replacement</span></div>
<div style="margin: 0in 0in 0pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Monitor urine output – urination should be
frequent throughout the day with no dark yellow or brown color or foul smell</span></div>
<div style="margin: 0in 0in 8pt 0.5in; text-indent: -0.25in;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "calibri";">Most importantly – listen to your body! Any unusual symptoms of fatigue, cramping, or
dizziness are more severe side effects associated with hydration. Be proactive and prepare ahead of time, don’t
allow these symptoms to arise in the first place. </span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: "calibri";">Stay hydrated!</span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><i>Dave Paczkowski, PT, DPT</i></span></div>
<div style="margin: 0in 0in 8pt;">
<br /></div>
<div style="text-align: left;">
<br /></div>
TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com1tag:blogger.com,1999:blog-2336788002646191567.post-16230599753657199932016-03-14T15:45:00.000-05:002016-03-14T15:45:29.768-05:00National Nutrition Month - March 2016<div class="MsoNormal">
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<span style="font-size: x-large;">Welcome to the month of March also known as <b><span style="color: #8e7cc3;">National Nutrition Month!</span></b></span></div>
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This year the Academy of Nutrition and Dietetics has come out
with their 2015 Dietary Guidelines. These guidelines act as a way to update
Registered Dietitians on the most current nutrition policies and education
topics. I would like to share with you one of the newest added recommendations:
added sugar. Even as a Registered Dietitian I can’t truthfully say I don’t
indulge every now and again on that piece of Dove chocolate, or reach for that
piece of pumpkin pie at Thanksgiving, nor would I ever tell my clients not to!
<i>The key to nutrition success is moderation</i>! As a nation 13% of our daily calories are
coming from added sugars, and remember added sugars don’t provide any fuel or
nutrition to our body…they are purely empty calories. These added sugars are
coming from a variety of foods, the more obvious sources are cakes, candy bars,
and ice cream but added sugars are hidden in other products like fruit cups
packed with syrups, fruit juices that are not 100% juice, refined breads and
sports drinks, just to name a few. These
added calories are increase our risk for diabetes and obesity. Let’s all make a
pledge to follow the new recommendation and make less than 10% of our calories
come from added sugar! Instead of scooping out a bowl of ice cream, puree one
frozen banana with one tablespoon of peanut butter for a mock-banana ice cream,
or melt 2 tbsp of dark chocolate and drizzle over fresh strawberries. Maybe
switch from “fruit drink” to “100% fruit juice”. Swapping out our sugar packed
treats for more health conscious ones doesn’t mean we have to sacrifice the
flavor! Make the change for a healthier you!</div>
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- C<a href="http://theracorept.com/wellness.aspx" target="_blank">asey Harms, RD, LDN</a></div>
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<span style="font-size: 11pt; line-height: 16.8666667938232px;"><span style="font-family: "times" , "times new roman" , serif;"><u><a href="http://www.theracorept.com/" style="text-decoration: none;" target="_blank">TheraCORE</a> Locations</u></span></span></div>
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Inside the Five Seasons Sports Club</div>
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6901 S. Madison</div>
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Burr Ridge, IL 60527</div>
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(630) 590-5409</div>
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16622 W. 159th St., Ste. 503</div>
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Lockport, IL 60441</div>
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(815) 838-5070</div>
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350 E. Ogden Ave., Ste. 200</div>
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Westmont, IL 60559</div>
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(630) 908-7430</div>
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www.theracorept.com</div>
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TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-31560337163854021992016-02-23T16:05:00.000-06:002016-02-23T16:05:49.980-06:00Off-Season Training<div class="MsoNormal">
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The success of an athlete’s season is largely determined
through the preparation that is done during the off-season. This work done during this phase is the base
for an athlete’s future success. You
can’t build the second floor of a house before making sure the foundation is as
strong as it can be, this is the first step towards a productive season. <o:p></o:p></div>
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The off-season doesn’t only mean working harder – more hours
does not mean more success if the proper program isn’t in place. A proper off-season program should address the
following:<o:p></o:p></div>
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<li><span style="font-size: 7pt; font-stretch: normal; text-indent: -0.25in;"> </span><b style="text-indent: -0.25in;">Assessment
of fundamental movement patterns:</b><span style="text-indent: -0.25in;"> If an athlete cannot perform basic
movements due to mobility or stability issues, the athlete has a big cap on athletic
potential.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Good movement is the
foundation for optimal athletic success.</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; text-indent: -0.25in;"> </span><b style="text-indent: -0.25in;">Addressing
areas of limited mobility</b><span style="text-indent: -0.25in;">: The more we sit as a society the more ‘tight’
muscles we develop.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">These mobility
limitations prevent the body from moving as it is designed to</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; text-indent: -0.25in;"> </span><b style="text-indent: -0.25in;">Addressing
common strength and stability limitations: </b><span style="text-indent: -0.25in;">When the mobility limitations
are coupled with strength limitations, an athlete’s performance will greatly
suffer until these are resolved.</span><b style="text-indent: -0.25in;"> </b><span style="text-indent: -0.25in;">The
combination of mobility and stability limitations result in large decreases of
power output, speed, and put athletes at a higher risk to be sidelined from
injury.</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; text-indent: -0.25in;"> </span><b style="text-indent: -0.25in;">Proper
progression:</b><span style="text-indent: -0.25in;"> It is important that an off-season program does not progress
too quickly or too slowly, as these can both limit progress made during the off-season and increase the risk of injury.</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; text-indent: -0.25in;"> </span><b style="text-indent: -0.25in;">Preparing
the body for the demands of a specific sport:</b><span style="text-indent: -0.25in;"> There is no one size fits all
approach for training.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Each sport has
different physical requirements, so each sport should not be trained the same
way.</span></li>
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Does your off-season training program address each of these
key areas? For more information on how
this would be customized for your team’s needs, contact <a href="http://theracorept.com/contact.aspx" target="_blank">TheraCORE</a> about our off-season
training plans run by physical therapists.
Put the time in now to set yourself up for success later.<o:p></o:p></div>
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- <a href="http://theracorept.com/about.aspx" target="_blank">Dave Paczkoski, PT, DPT</a><br />
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<span style="font-size: 11pt; line-height: 16.8666667938232px;"><span style="font-family: Times, 'Times New Roman', serif;"><u><a href="http://www.theracorept.com/" style="text-decoration: none;" target="_blank">TheraCORE</a> Locations</u></span></span></div>
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Inside the Five Seasons Sports Club</div>
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6901 S. Madison</div>
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Burr Ridge, IL 60527</div>
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(630) 590-5409</div>
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16622 W. 159th St., Ste. 503</div>
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Lockport, IL 60441</div>
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(815) 838-5070</div>
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350 E. Ogden Ave., Ste. 200</div>
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Westmont, IL 60559</div>
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(630) 908-7430</div>
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www.theracorept.com</div>
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TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-72292018785047110622016-01-29T13:52:00.000-06:002016-01-29T13:52:05.782-06:00Accomplishing Your New Year’s Health Resolutions<div align="center" class="MsoNormal" style="text-align: center;">
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<span style="font-family: Times, Times New Roman, serif;"><span style="font-size: 12pt; line-height: 107%;">Picture from: </span><span style="font-size: 11pt; line-height: 107%;"><a href="http://woodconsultgroup.com/tag/fun-at-work/"><span style="font-size: 12pt; line-height: 107%;">http://woodconsultgroup.com/tag/fun-at-work/</span></a></span></span><span style="font-family: "Calibri","sans-serif"; font-size: 12.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span></div>
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<span style="line-height: 107%;"><span style="font-size: large;"><b><u>Accomplishing Your New Year’s Health
Resolutions<o:p></o:p></u></b></span></span></div>
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<span style="font-size: 12.0pt; line-height: 107%;">Have you had
troubles accomplishing your New Year’s resolutions? Studies show that by
midyear, less than half had kept their January promises. With the right
attitude and approach, you can improve your own odds. Here are the most
successful approaches for accomplishing your New Years Resolutions.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 107%;">Create S.M.A.R.T. Goals. </span></b><span style="font-size: 12.0pt; line-height: 107%;">Specific, Measurable, Attainable, Relevant, Timely. Big-scale
goals can frustrate you and may make you give up. Break them down into several
smaller, easier ones. And list the steps for each. To lose 1 pound a week, you
could try replacing dessert with fruit, for example.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 107%;">Share your goals with others.</span></b><span style="font-size: 12.0pt; line-height: 107%;"> It’s best not to keep your goals to yourself. To improve
your physical fitness, finding a workout buddy or hiring a personal trainer
will hold you accountable with others. Tell a friend or family member about
your plan. Having support can help keep you on track. <o:p></o:p></span></div>
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succeed.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 107%;">Tackle one goal at a time.</span></b><span style="font-size: 12.0pt; line-height: 107%;"> It’s tough to change too many things at once. It takes time
to form bad habits, but it also takes time to replace them with good ones.
Conquer one habit, then move on to the next<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 107%;">Do not let one slip up derail you. </span></b><span style="font-size: 12.0pt; line-height: 107%;">Everyone has lapses when trying to build a healthy
habit. It doesn’t mean you’ve failed. Forgive yourself for dropping the ball.
Use it as a chance to learn what triggered you. If being around friends who are
smoking when you’re trying to quit, you are more likely to lapse. Do your best
to avoid those situations. Learn from your mistakes, and move on.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 107%;">Reward yourself. </span></b><span style="font-size: 12.0pt; line-height: 107%;">Rewards, however small, can motivate you. They remind you of your progress
and make things more fun. For short-term goals, rewards should be simple, like
going to a movie, getting a manicure, or buying a pair of shoes. Give yourself
larger rewards for reaching bigger goals, like taking a vacation.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;"><br /></span></div>
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<span style="font-size: 12pt;">Zachary M. Schneider</span></div>
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<span style="font-size: 12.0pt;">Certified Personal Trainer (CPT), Corrective Exercise
Specialist (CES)<o:p></o:p></span></div>
TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-31665347475549943482015-12-31T17:51:00.001-06:002015-12-31T17:51:16.954-06:00How to survive winter running<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2eR21bK7Vwjakn4v6FRTOgaRnBhhrM8zL2norWwrAyC4mB21A9W4QMhef97-RbdZQ7xNokzMOBWoXk1p8nloyDDiUUEUgGvSkjUlbwRTlpwvamvsBWiTXJrqTAznWrmqpDVF0Z0Gb47I/s1600/Running+in+cold+weather.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2eR21bK7Vwjakn4v6FRTOgaRnBhhrM8zL2norWwrAyC4mB21A9W4QMhef97-RbdZQ7xNokzMOBWoXk1p8nloyDDiUUEUgGvSkjUlbwRTlpwvamvsBWiTXJrqTAznWrmqpDVF0Z0Gb47I/s1600/Running+in+cold+weather.jpg" /></a></div>
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Running through the colder months can be intimidating,
especially when the ground is covered in snow. Winter running could actually
make you a stronger runner, even improving spring race times. Unlike the warmer
seasons, your body temperature will not increase as quickly, so energy will not
be wasted on cooling the body down. This leaves more energy for longer runs, or
a faster pace. <o:p></o:p></div>
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It is important to get use to running in colder conditions
if you have a race planned for early spring. Chicago winters are known for
lasting well into March and April, the start of race season. Muscles need to
adapt to the cold, just like they adapt to the heat in summer. It is not
uncommon for it to be snowing the day of the Shamrock Shuffle. <o:p></o:p></div>
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You can also think of winter running as one big dress
rehearsal for race day. Play with layering your clothes to figure out what
works for you. One good rule of thumb to follow, always dress for 20-30 degrees
warmer than what the actual temperature is. Over dressing is a mistake I have
seen runners make too often. This leads to overheating and your muscles will
fatigue quicker. I have run comfortably in conditions below 0 degrees by
dressing correctly. For very cold conditions, wearing a scarf around your mouth
will help warm the air and avoid irritating your airway. You want to wear
moisture wicking material, especially for your base layer to avoid retaining
sweat. If your clothes become wet from sweating, the sweat will eventually
begin to freeze, and no one wants to wear layers of wet clothing. Wool socks
are a great way to keep your feet warm and dry, and sports brands make wool
socks that will prevent blisters and wick moisture. Investing in a good pair of
running pants is well worth the money. Clothing technology has improved and you
won’t have to worry about layer your bottom half. <o:p></o:p></div>
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One question asked often is what type of shoes to wear if it
snows. I have always just worn my regular running shoes. There are different
gadgets on the market that can be used to prevent slipping. The majority of
them slip over the sole of the shoe and help create traction, think of a chain
on a tire. Some runners I know swear by running in a trail shoe. The sole of a
trail shoe is made differently, also increasing the amount of traction to
reduce slipping. <o:p></o:p></div>
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The last, and most important thing I have to say about
winter running is do not forget to hydrate. It may be cold out and you might
think that you are not sweating as much, but your body is still working. Proper
hydration before, during, and after runs will help the muscles recover quickly
for your next run. For runs shorter than
45 minutes, drinking 1-2 8 ounce glasses of water within the hour prior should
be sufficient. Over 45 minutes, try to consume 8 ounces during your run. Longer
than an hour, drink water every 45 minutes. <o:p></o:p></div>
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That being said, this winter’s weather has been wonderful,
so lace up your shoes and get out and enjoy it!<o:p></o:p></div>
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<span style="font-size: 11pt; line-height: 115%;"><span style="font-family: Times, Times New Roman, serif;"><a href="http://www.theracorept.com/about.aspx" target="_blank">Heather Finnegan, PT, DPT </a></span></span><br />
<span style="font-size: 11pt; line-height: 115%;"><span style="font-family: Times, Times New Roman, serif;"><br /></span></span>
<div style="text-align: center;">
<span style="font-size: 11pt; line-height: 115%;"><span style="font-family: Times, Times New Roman, serif;"><u><a href="http://www.theracorept.com/" target="_blank">TheraCORE</a> Locations</u></span></span></div>
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Inside the Five Seasons Sports Club</div>
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6901 S. Madison</div>
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Burr Ridge, IL 60527</div>
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(630) 590-5409</div>
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16622 W. 159th St., Ste. 503</div>
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Lockport, IL 60441</div>
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(815) 838-5070</div>
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350 E. Ogden Ave., Ste. 200</div>
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Westmont, IL 60559</div>
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(630) 908-7430</div>
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www.theracorept.com</div>
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<span style="background-color: rgba(28, 28, 28, 0.8); color: #bbbbbb; font-family: Roboto, Arial, Helvetica, sans-serif; font-size: 11px; line-height: 14.3px; text-align: left;">https://youtu.be/Uw09QuIu7GY</span></div>
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TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0tag:blogger.com,1999:blog-2336788002646191567.post-7108380610144948322015-12-18T13:28:00.000-06:002015-12-18T13:28:20.555-06:00Prepping for Winter<div class="MsoNormal">
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<span style="font-family: "arial" , "sans-serif";">Prepping for Winter</span></div>
<span style="font-family: "arial" , "sans-serif";"><br /></span>
<span style="font-family: "arial" , "sans-serif";">I can’t
believe Christmas is two weeks away!! Wasn’t it just summer? My husband can
tell Christmas is coming by the daily ringing of the doorbell with good ol UPS
dropping off soon to be Christmas presents for family and friends (online
shopping is a god send!).<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif";">The other day
I went into the closet to begin opening the boxes, tallying who I have left to
shop for, and begin my wrapping. A half hour went by and I could already feel
my neck and upper back stiffening up from leaning over the boxes. This led me to
thinking……I do everything in front of me. Carrying boxes, wrapping presents,
laundry, texting, driving, picking up the girls, treating patients….. I am
constantly leaning forward and this is putting increased strain on my neck and
low back. Not to mention, the holidays can be stressful! Getting the house
ready for my parents visit, wanting to make sure I have the perfect gift for
everyone. Planning holiday dinners and constantly on the go…. No wonder I have
a million trigger points in my shoulders!! Does this sound familiar?<o:p></o:p></span><br />
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<span style="font-family: "arial" , "sans-serif";">So I am
resolving to do something different this winter. As I have blogged about
before, I love running and that is usually my go to form of exercise and stress
relief. But as the weather begins to get chilly I am going to change things up
and you should too! Choose three of your regular work out days to add in some
posture exercises. Here is my plan:<o:p></o:p></span><br />
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<span style="font-family: "arial" , "sans-serif";">Day 1: Foam
roll pec stretch or doorway pec stretch<o:p></o:p></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_9wSXdRMU8EM0dkpLdrd8xdMJVL3zG3QAKwI4TRIUqtdB4fknK4aq9OaLxE2qV8dqV7OSzNvWsDKGcX98FJ9rw4MCzQIPqKiw7CFgXM5gFfB75TOc5qtzIXjOc5vPEYlldSlL9J-9yI0/s1600/SM1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_9wSXdRMU8EM0dkpLdrd8xdMJVL3zG3QAKwI4TRIUqtdB4fknK4aq9OaLxE2qV8dqV7OSzNvWsDKGcX98FJ9rw4MCzQIPqKiw7CFgXM5gFfB75TOc5qtzIXjOc5vPEYlldSlL9J-9yI0/s200/SM1.jpg" width="200" /></a><span lang="EN" style="color: blue; mso-ansi-language: EN;"> </span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRSVNzrDyO36hwRhZxbvmrFvODCqpwIxEzW1pnqG7hizWXEjTQoxs3asaGwXQ6xCtpKfsfBdB7ryusMfy2jzOqR9apT-xKE5ogX9iOJy7rOAi2a_p0ixE8tKWnDRH1NVAjVKA0K4gQ058/s1600/SM2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRSVNzrDyO36hwRhZxbvmrFvODCqpwIxEzW1pnqG7hizWXEjTQoxs3asaGwXQ6xCtpKfsfBdB7ryusMfy2jzOqR9apT-xKE5ogX9iOJy7rOAi2a_p0ixE8tKWnDRH1NVAjVKA0K4gQ058/s200/SM2.jpg" width="200" /></a></div>
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<span style="font-family: "arial" , sans-serif;">Day 2:
Standing rows and thoracic extensions</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2dcrSqg0EGg5cABdFECHElqCPrhjURghWbjVzYPH2CBFnG_hWCCb3QLPz_K5aWd1Lm49yqmPM6avSWvLMR9Ylb8r8W-cxiLcIBUkO9HWjLLIpbMxXIpmYoMEUInojCG2mcNXlap8VeO4/s1600/SM3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2dcrSqg0EGg5cABdFECHElqCPrhjURghWbjVzYPH2CBFnG_hWCCb3QLPz_K5aWd1Lm49yqmPM6avSWvLMR9Ylb8r8W-cxiLcIBUkO9HWjLLIpbMxXIpmYoMEUInojCG2mcNXlap8VeO4/s200/SM3.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJNncnYUc0KfAvVdJOWh5SjdkSiO251UfijUSYVuBKo2zapbUa0C8epC6Nfpr2kGwcxt_ayy_sEWH7IkngAWt3Xnbh1A7T938neAdVi71NYd4o39AiJxq8homFPvDVMlycI0nNqwHhkx8/s1600/SM4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJNncnYUc0KfAvVdJOWh5SjdkSiO251UfijUSYVuBKo2zapbUa0C8epC6Nfpr2kGwcxt_ayy_sEWH7IkngAWt3Xnbh1A7T938neAdVi71NYd4o39AiJxq8homFPvDVMlycI0nNqwHhkx8/s200/SM4.jpg" width="200" /></a></div>
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<span style="font-family: "arial" , sans-serif;">Day 3: Low
lunge with rotation and tree pose</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI6WBev6iyB3WyQwmYIW3qLYgFrE6Q39KTJUblHeUQLAtJX-Wy8gAgj3WmGlehxyR-5ChL-VCZ9TfptkfIO98B2ILJmEDATaK3xmaob2skGzuku8HyfRKpZtNsVLOZjsccDDd2Q45vOUI/s1600/SM5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI6WBev6iyB3WyQwmYIW3qLYgFrE6Q39KTJUblHeUQLAtJX-Wy8gAgj3WmGlehxyR-5ChL-VCZ9TfptkfIO98B2ILJmEDATaK3xmaob2skGzuku8HyfRKpZtNsVLOZjsccDDd2Q45vOUI/s200/SM5.jpg" width="200" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzSNY7QxcFWoZG_wNu23RAlO7KbNAswCz4q1H-POke9YK77g3gjNQQ7gNGE8i7VMFsziz7mwVr5bv57ZY_a8XjWc9WYdlqOHkYTkhsJ1r_LVIxH90rKXLHGoIRTfowodSbVVjuSuqonuQ/s1600/SM6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzSNY7QxcFWoZG_wNu23RAlO7KbNAswCz4q1H-POke9YK77g3gjNQQ7gNGE8i7VMFsziz7mwVr5bv57ZY_a8XjWc9WYdlqOHkYTkhsJ1r_LVIxH90rKXLHGoIRTfowodSbVVjuSuqonuQ/s200/SM6.jpg" width="200" /></a></div>
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<span style="font-family: "arial" , "sans-serif";">Perform these
exercises for a minute of time for each set. A continuing education course I recently
attended reminded me on the importance of training our muscles for endurance
type of activities. Holding good posture is an all-day event! So work on low
resistance of these exercises, but increasing your time performing them (work
up to performing for 5 minutes at a time!).<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif";">Incorporating
these simple exercises into my daily routine will help me decrease the strain
on my neck and shoulders and help me stand a little taller this winter. (But
you better believe I will still be asking for that <a href="http://theracorept.com/wellness.aspx" target="_blank">massage gift certificate forChristmas</a>!!). <o:p></o:p></span></div>
<br />
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<span style="font-family: "arial" , "sans-serif";">Happy
Holidays!!<o:p></o:p></span></div>
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<span style="font-family: "arial" , "sans-serif";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif";">- <a href="http://theracorept.com/about.aspx" target="_blank">Jen Bazan, PT, DPT</a></span></div>
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<b>TheraCORE Physical Therapy Locations</b></div>
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Five Seasons Family Sports Club</div>
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6901 S. Madison</div>
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Burr Ridge, IL 60527</div>
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630.590-.409</div>
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16622 W. 159th St., Ste. 503</div>
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Lockport, IL 60441</div>
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815.838.5070</div>
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350 E. Ogden Ave., Ste. 200</div>
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Westmont, IL 60559</div>
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630.908.7430</div>
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<b><a href="http://www.theracorept.com/">www.theracorept.com</a></b></div>
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<span style="font-family: "arial" , "sans-serif";"></span></div>
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<b><a href="http://youtu.be/Uw09QuIu7GY">http://youtu.be/Uw09QuIu7GY</a></b></div>
</div>
TheraCORE Physical Therapyhttp://www.blogger.com/profile/06426136129810883845noreply@blogger.com0