March 2014


We all know it's March Madness, but did you know March is also the month for fitness and health madness? 


Oh yes, it is! 


Here are 3 reasons why:

1. Time to change. Daylight saving time is here! And that means the dark winter days are OVER. I always get excited about exercising outside again knowing that the days are now longer and lighter.


2. Nutrition know-how. March is National Nutrition Month and the American Dietetic Association features lots of great tips about healthy eating for you to try. New ideas may be just what you need to make some healthy changes.


3. Basketball, basketball, basketball. In honor of the NCAA March Madness, why not get in the spirit of things by playing some hoops? All that running and shooting baskets will work your arm and leg muscles, plus get your heart pumping.



Physical Therapy can help you get MAD FIT!

Set an appointment today. 


Sitting Can Be Harmful to Your Health


Inactivity researchers are discovering that sitting isn't just harmful to your health, it's so detrimental that a little bit of exercise doesn't offset its negative effects.


As The Washington Post put it, "The message is clear: Sitting for hours at a time might be a health risk regardless of what you do with the rest of your day." ("Desk jobs can be killers, literally" - July 17, 2013).


The Post cited Alpa Patel's 2010 study, published in the American Journal of Epidemiology (Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults), which found a common link between physical inactivity and cardiovascular disease mortality even after adjusting for smoking, body mass index, and other factors.


"Up until very recently, if you exercised for 60 minutes or more a day, you were considered physically active, case closed," Travis Saunders, a PhD student and certified exercise physiologist told Runner's World ("Sitting is the new smoking-even for runners" - July 20, 2013). "Now a consistent body of emerging research suggests it is entirely possible to meet current physical activity guidelines while still being incredibly sedentary, and that sitting increases your risk of death and disease, even if you are getting plenty of physical activity."

Don't let sitting kill you! 
PTIS can give you the skills to keep you Staying Active for Work. Sport. Life. 


*Article taken from PT in Motion News Now


Welcome Marcia Clarke, PT, DPT, COMT

Please welcome Marcia Clarke as our new physical therapist to PTIS. Her primary location is the Pearl Street office. Marcia received her doctorate in physical therapy from the University of Colorado Health Sciences Center. She originally graduated with a bachelor of science in physical therapy from the University of Oklahoma Health Sciences Center and has been practicing for 21 years with primary emphasis in spine and orthopedics. She holds a certification in orthopedic manual therapy with an Australian emphasis from Kaiser Permanente Orthopedic Manual Therapy Residency Program in San Francisco as well as dry needling certification.Marcia is well versed in all aspects of orthopedic physical therapy. To learn more about Marcia click here. 

Weekly Classes For Your Health

Tai Chi Class - Every Monday at 5:00 pm 
Staff Birthdays This Month
        Phit O'Pickle - March 17 - what other day could it be than a day full of green?

Guns, Buns and Abs

This 30 Day Guns, Buns and Ab challenge is a simple 30-day exercise plan, where you do a setnumber of squats, push-ups and leg raises each day with a rest day thrown in every weekend.


This workout plan will make your entire body work and you will be rewarded with great results!  


Click here for the challenge details.


MAD Fitness Exercises


Calf Raise

Find a raised step and stand on it with your heel and arch hanging off the back of the step.  Keep just the ball of your foot and toes on the step. Raise up on your toes as high as you can in a slow and controlled manner. Slowly return to your original position. Repeat 3-4 sets of 15 to 20 repetitions. Helps develop your calve muscles and can be done with or without weights. This exercise aids in helping you increase your vertical jumping ability.



Twisting Crunch

Flex and twist waist to raise upper torso off surface to one side. Return until back of shoulders return to surface. Repeat to opposite side alternating twists. Repeat 3-4 sets of 20 repetitions. Helps with developing abs. This exercise will help strength your core and will help with giving you better overall posture.







Stand with feet shoulder-width apart. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back. Then fully extend the legs until you're back to standing position. Repeat for 3-4 sets of 10-15 repetitions .Helps train several muscles groups, thighs, buttocks, hamstrings and hips. This exercise is considered one of the best and vital workouts to increase overall strength and size. 




"No body is worth more than your body"  
Melody Carstairs 
Oven Fried Zucchini Sticks


These tasty treats are every bit as good as the restaurant-appetizer version; no deep fryer required. You can serve it at your March Madness party OR for St. Patrick's Day!  Click here for recipe.



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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