| From the Trainers... |
Battle the Holiday Bulge
by Sheila Kalas,
Personal Trainer
Sad, but true, the "average" American gains about seven pounds from Thanksgiving through New Years Day. It's safe to say this is one category in which you want to strive to be below average.
If you would like to avoid being part of the "average" crowd come January, you can. All you have to do is be aware and pay attention and be committed to putting forth a little effort.
It's best to have a realistic view of your life during the holidays and work with your normal, rather than hope that things will be different from what they really are. For example, if you always go to a lot of holiday parties and enjoy that, don't tell yourself that you won't go or that you won't eat any food at any parties. This is most likely not going to happen and you will only be setting yourself up for failure.
It's much better to accept that parties are a part of your life and develop a strategy to go to them; enjoy them without the repercussions of gaining a lot of weight.
The first good strategy is on days that there is a party, eat very light, but make your last light bite right before you go to the party. That way you have saved some room for extra calories, but are not starved when you walk into the party. It is also a good plan to tell yourself that you will allow yourself to try everything you want at the party, but only once.
If holiday sweets are your love and your downfall, don't tell yourself that you won't eat any during these six weeks. Instead, limit the access you have to these tempting treats. If someone gives you a box of wonderful chocolates, take three out, eat one now, and put the other two in a small container. Put the container in a "sweet drawer" and give the rest away. Do this with all sweets that come to the house. Also, don't bake any sweets unless you absolutely have to. It is very hard not to eat when you are cooking.
These are just a couple of suggestions to put you on the right track. The main key is to be aware and pay attention. Don't just close your eyes and open your mouth from now until 2011; the only one that is going to have to do the work to get the weight off is YOU.
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| Spotlight on Clients | | Fitness Plus client William Pollard, who has been the Vice President and Dean of Transylvania University since 2004, was the recipient of the 2010 Chief Academic Officer Award given by the Council of Independent Colleges (CIC). Congratulations to Bill.
On a sad note, Fitness Plus lost a long time client, Olivia Jean Knox Stone, of Sharpsburg. Olivia passed away on Wednesday, November 24. She was truly a "one of a kind" individual with a great spirit. She had an interesting and successful life. To read more about her life or to sign her online guest book you can go to the Legacy website.
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Greetings!
 Happy Holidays to all and to all a good...........rest! If you can't see rest in your immediate future, I wish you a restful beginning to 2011. It never seems to fail; the holidays come and we all run around trying to do it all, but falling short. The stress that comes with this time of year is palpable. I encourage you to take care of yourself during these next few weeks. Try to leave time in your schedule to sit down and eat healthy meals as well as keep up with your workouts. 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
Zumba classes are still rolling along. You can join anytime. Just come to one of the classes (Tuesdays at 7:00 p.m. and Sundays at 4:00 p.m.). Back by popular demand are our FREE GIFT CERTIFICATES. Every Fitness Plus client can receive 2 gift certificates for a consultation and one personal training session AT NO COST TO YOU. Give them as gifts to those who think would benefit. If the recipients of your gift certificates come sign up for additional training, then YOU GET A FREE SESSION TOO. Ask your trainer for details. Don't forget, Fitness Plus now has two licensed massage therapists at your service. Jennie Patterson is back from maternity leave and Bob Wharton has joined her as part of our massage staff. They are two of the most experienced and qualified therapists in the Lexington area. Treat yourself and give them a call today to schedule your appointment (Jenny 494-9033; Bob 321-5064).
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Healthy Recipes: Be Merry and Light
EverydayHealth
 Thought calorie-control was tough at Thanksgiving? December is a time for sharing, and that often means mounds of party appetizers and sweets that can easily load on the extra pounds. Instead, celebrate with these deliciously wholesome festive treats.
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If the Shoe Fits, Wear It!
SparkPeople Your feet work hard every day, carrying you through your daily tasks while you walk, stand, carry, lift, climb, clean, work, and exercise. If you neglect your feet-especially during a workout-then your feet with have to deal with swelling, blisters, and lasting discomfort on top of everything else. One of the best ways to care for your feet is to invest in a good pair of workout shoes. Read more from SparkPeople.com >> |
The Rehab Corner
Keith Duerler, MPT
 For the month of December, I am going to briefly touch base on lower back pain and strains that many if not most of us at some point in our lives will deal with. In subsequent months I will cover the rest of the lower extremity for injury management, including the hip, knee, ankle and foot. As I mentioned last month, not all injuries require immediately seeking medical attention, but at the same time it is wise to not ignore warning signs our body may be telling us. This article is a very brief synopsis of really many issues that could present, so please do not hesitate to discuss anything with me.
Lower Back Pain
Typically, joint strains of the low back are more painful with movement, and disc problems are exacerbated with sitting or bending forward. Either injury can cause pain, tingling, or numbness traveling down one or both legs. The old advice of just lying in bed has now been found to be ineffective management. Gentle movement is helpful, the goal is to "centralize" the pain by decreasing the leg symptoms. Try gently bending forward several times or lie on your back and pull one knee in to your chest and then the other; if this increases the leg pain then stop. If bending forward or flexing is not helpful, place both hands on hips when standing and gently arch backward several times to see if this diminishes the leg pain. Lying on the back with knees bent and gently rocking the knees side to side is often a gentle, early, effective, range-of-motion exercise as well. For the first few days, follow initial injury management of ice and anti-inflammatories, and then you can switch to heat. Eighty percent of back strains do recover on their own, but often the full range of motion and strength is not regained. This sets up a cycle of future repeated strains and injuries. These can progressively become worse, so if you have had more than one episode, I would advise seeking a physical therapy consultation to address the underlying cause of the injuries.
Insurance Deductibles and Orthotics
Don't forget, as the end of the year rapidly approaches, many of you may have met your yearly insurance deductible. This may be a good time to receive physical therapy treatment for those injuries that you may have been putting off. Also, many insurance companies do provide partial or full coverage for custom orthotics, so if you are active with sports/running or deal with daily foot/ankle, knee, hip, or low back pain, a pair of custom orthotics can provide helpful relief. I will gladly call and check anyone's insurance benefits for coverage.
Golf Fitness Assessment Gifts
The golf fitness assessment and exercise package I offer is a great gift idea for any golfers you may need a gift for. Those who actively participate in this program are going to see improved results in their golf game, as well as an increase in physical health. This program is for a golfer of any age or skill level and customized to each participant.
Thank you and I wish everyone a healthy and happy holiday season.
Keith Duerler MPT
Active Rehab and Fitness
Don't forget to follow Active Rehab and Fitness on Facebook and Twitter for relevant articles, research, and other tips related to physical therapy/fitness issues.
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Lexington, KY 40502
859.269.9280
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