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From the Trainers...
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Creating Healthy Habits
by Gary Ditsch,
Personal Trainer
One thing Steven Covey talks about that separates humans from other animals is the space between stimulus and response. When we are operating at full capacity that space is wide, but that gap can narrow, leaving an individual's behavior simply a response to their environmental stimuli. This results in people behaving with no more intention then Pavlov's dogs foaming at the mouth when they hear the dinner bell. Don't believe me? What do you do when the cell phone beeps? When facebook emails you saying you've been tagged in a photo, what do you do? When someone pours you a glass of wine for dinner, do you drink it? Think back over the last week, how many times did you eat food that was unplanned? We have become a culture that lives unconsciously. We work, eat and get entertained without much cognitive activity. Stimulus leads to response. We have become conditioned to behave in certain ways and for the most part we just live with it. Dave Ramsey, the financial guru, always says to people who call in about being broke, "You don't have a numbers problem, you have a behavior problem! Take control of your money and you tell it where to go." If we know our health behaviors are not leading to our optimal well-being and we are aware enough to realize that we are making decisions unconsciously, how do you use Ramsey's advice and "take control"? How can you create a better space between stimulus and response? Here are some ideas: A - Slow Down! Spend 5 minutes two times a day eliciting the relaxation response. You can find more about how to elicit the relaxation response from Massachusetts General Hospital. As you create the ability, grow the 5 minutes to 10 and eventually to 20 minutes, twice daily. Read More on the Fitness Plus Blog >>
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| Spotlight on Clients
| Wedding bells were ringing for the children of both Barb
Tilghman as well as Cooper and Mary Hartley. Barb's son, Chris, was married in
Destin, FL on August 25. Cooper and Mary's son, Matthew, was married in
Knoxville, TN on August 30. Best wishes to all.
On a sad note, we acknowledge the passing of Cindy Pigman's
mother and the passing of Bob Sexton.
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Greetings!
 Finally, our brutal summer seems to be coming to an end. I
commend all of you who kept up with your outdoor activities during the long
heat wave. I know it was a tough summer to enjoy all the outdoors have to
offer. Here is hoping for a long, temperate fall. The articles I have chosen for you this month have to do
with burning more calories and eating more fruits and veggies. Remember, weight
loss is a product of more calories out (burned) and less calories in (eaten).
The articles in this month's newsletter can help you do both. For everyday health tips, don't forget to check out Fitness Plus on Twitter and Facebook, as well as the Fitness Plus blog.
Sheila
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What's Happening at Fitness Plus
Several happy things have happened for the staff of Fitness
Plus lately: 1) Massage therapist Jen Patterson had her second child. Baby
Peter was born on August 7, weighing in at 8 lbs., 8 oz. and 21 inches long.
All are doing fine. 2) Trainer Jessica Ray announced that she and her husband
Brandon are expecting their first child. However, it will be two of them; yes,
twins!! Wow, what a beginning to parenting. We wish them well. 3) Trainer Nikki
Ditsch has been accepted into the physician's assistant program at UK. This is a
tough, two-year program, is hard to get into, and Nikki has worked very hard to
earn her place there. Congratulations to her and good luck.
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13 Everyday Exercises
EverydayHealth
 Most adults should be doing a minimum of 30 minutes of exercise,
at least five days a week, according to the President's Council on
Physical Fitness and Sports. Not only is physical activity an essential
component of weight management, but it can also lower your risk of heart
disease and diabetes, reduce cholesterol, alleviate arthritis pain,
prevent or delay osteoporosis, and relieve the symptoms of anxiety and
depression. The best part is that there's no need to join a gym or buy a special DVD
- you can get all the exercise you need through your daily activities.
Find out how! Read More from EverydayHealth.com >> |
The No-Excuses Appeal of Fruits and Veggies
SparkPeople
 By now you know the importance of getting at least 5 servings of fruits
and vegetables a day.
Perhaps you are still not convinced? Use the excuse-buster list
when you find yourself reasoning your way out of reaching for the good
stuff. Excuses are easy to make, but with a little exploration, you'll
find that you can reach your healthy-habit goals quicker. Read more from SparkPeople.com >> |
The Rehab Corner
Keith Duerler, MPT
 Many of you deal with daily knee pain and all too often
undergo arthroscopic surgical procedures for different areas. Before you
consider surgery, consult with a physical therapist to see what therapy can
offer. The information below is from a consumer friendly physical therapy
website, MoveForward:
"Physical therapists can help you avoid painful, invasive and expensive
surgery, in many instances.
"Research
shows that physical therapy, combined with comprehensive medical management, is
just as effective as surgery when it comes to relieving the pain and stiffness
of moderate to severe Osteoarthritis of the knee. Pursuing an exercise program
designed by a physical therapist can be one of the best protections from injury
and surgery. Explore the many ways in which a physical therapist can help you
improve your mobility."
I am always available on-site at Fitness Pus to provide consultations free of
charge to discuss any injury you are dealing with. Don't forget that fall
is also a great time to have your golf swing assessed for physical limitations
that can be hindering your game. A golf fitness assessment and customized
exercise program will keep you playing at your best through the fall months.
Enjoy the fall,
Keith Duerler PT GoLo Golf Fitness Specialist
Also don't forget to sign up and become a fan on my Facebook page, Active Rehab and Fitness. I am posting relevant articles, research and other tips related to
physical therapy/fitness issues. And I am also on Twitter.
Did you know?
Surgery is no more effective than physical therapy and medical
management for osteoarthritis of the knee.*
*New England Journal of Medicine, September 2008
A study of 1,435 NCAA Division 1 female soccer players demonstrated that
those
who participated in a physical therapy program had an overall ACL injury
rate
41 percent lower than those who did only a regular warm-up prior to
practice.*
*American Journal of Sports Medicine, August 2008
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859.269.9280
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