December 2013

Phit loves sports! If you spend enough time with him, you realize that conversation always turns to sports and sports analogies. Follow Phit's precautions for a safe and happy holiday season.


1. Pre-Shopping (pre-game)

Eat right, drink plenty of water, stretch and exercise. On your shopping day (game day) you may want to drink even MORE water to be prepared. Be sure to stretch before and after a long day of shopping. When you are tired and stressed, your muscles are less flexible than normal.

2. Wear the appropriate gear.
Comfortable clothes and shoes with plenty of cushioning in the soles to absorb the impact of walking long hours on those hard shopping mall floors are recommended. If you carry a purse, leave it at home. Wear a light backpack instead. Pack only essentials, such as your driver's license and credit card.

3. Injury Timeout.
If you start to feel some pain, take care of it quickly. Apply an ice bag to the affected area for 20 minutes. Repeat a couple of times each day over the next day or two.

4. Time Outs Needed.  
During a long day of shopping, most people should take a break every 45 minutes. Those that may be more deconditioned may need to take more frequent breaks.

5. Get a locker to store your gear.
Use your car as your own personal locker.  Don't carry around more than is absolutely necessary at one time, this can cause extra strain on your body.

6. Water break.
Take breaks, and try to eat light, healthy and hydrating options. A salad and fruit is a much better option that a burger and fries or pizza.

7. Wrapping Your Gifts (Post-game)
Remember to vary your position when wrapping gifts.  Stand at a counter, then sit at a table.  Avoid wrapping presents while sitting on the floor. Stretch before and after wrapping gifts.  An important recommendation is to stretch the opposite way you are wrapping.  If you are leaning forward, then stretch backward when you are done.
And remember to always reflect and appreciate what your holiday season is all about. Being healthy is the best gift you can give to yourself and your family.


Set up an appointment today.

Physical Therapy can help you prepare for and recover from the holidays.


Take It To The Plank


The plank (also called a front hold, hover, or abdominal bridge) is an isometriccore strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in a push-up position with the body's weight borne on forearms, elbows, and toes. The plank strengthens the abdominals, back, and shoulders. TRY this month's challenge and "take it to the plank!"


Coats for Colorado Coat Drive
Thanks to everyone who supported our coat drive. We collected over 20 coats to help keep our fellow humans warm this winter.
Weekly Classes For Your Health

Tai Chi Class - Every Monday at 5:00 pm 
Staff Birthdays This Month
        No December birthdays

The Holiday 25

Start today and do one sit-up, one push-up, and one squat. Each day add one more of each exercise (i.e., on day 2, do two sit-ups, two push-ups, and two squats). By Christmas you will be doing 25 of each.  At that point, you can continue to increase each day OR just continue 25 of each exercise, each day. What could be an easier way to get ready for the new year? 




"The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart."  
Helen Keller 
Cocoa Nog



  • 6 tablespoons unsweetened cocoa powder
  • 4 cups eggnog, divided
  • 1 pint rum
  • 1 pint brandy
  • Garnish: grated bittersweet chocolate


Whisk together cocoa powder and 1/3 cup eggnog until smooth. In a pitcher, whisk cocoa mixture into remaining eggnog. Add rum and brandy. Pour 4 ounces into small glasses; top with grated bittersweet chocolate


Thank you for your interest in health and wellness. We believe Staying Active is important for WORK.SPORT.LIFE.

From The Entire Staff

Physical Therapy & Injury Specialists


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