NEWSLETTERJuly, 2018Featured in this issue:
The Benefits and Drawbacks of Group Fitness ClassesCycling, Yoga, Pilates, Barre, Zumba, TRX, BodyPump…It seems like there’s a new group fitness class every month, and with it a cult-like following that swears by its effectiveness. Here are some benefits and drawbacks to really consider before choosing a group fitness class: Benefits: Group Classes Can Help Motivate You...If you’re the type that finds using the elliptical machine for half an hour boring, group classes can inject much-needed variety in your program. Every class has its own unique flavor, and ultimately, the best exercise is one you enjoy doing. The variety of movements also has the added benefit of helping you achieve a more well-rounded fitness profile. Various group classes also work a specific range of skills -- yoga trains flexibility, bodypump works on overall strength, pilates hones your core strength, and Zumba helps improve cardiovascular endurance. Drawbacks: Group Classes are not Appropriate for EveryoneThere are a few reasons to consider for not joining a group fitness class, however. In general, group classes are designed to bring the most benefit to the most people, but because that’s based on the average needs of everyone pooled together, classes may or may not be appropriate for you. Health conditions that may affect your participation levels should be taken into consideration and discussed with your physical therapist before enrolling in any group class. Additionally, be aware that with so many participants, it is often hard for an instructor to give everyone enough individual attention to ensure you’re performing the exercises correctly. Without correct form, the exercises are far less effective, and can even cause injuries. Jillian Fichman, DPTJillian initially thought she wanted to be a journalist. She started as a Journalism major at University of Maryland, College Park, and studied Journalism for 2 years before deciding it really wasn't for her. She had always been involved in athletics and loved every aspect of sport and movement, so she decided to try Kinesiology while shadowing at physical therapy clinics. Jillian fell in love with physical therapy and has never regretted that decision! She went on to receive her Doctor of Physical Therapy at the University of Maryland Eastern Shore. Jillian loves solving puzzles, and she often feels that diagnosing and treating a patient is like solving a puzzle. Each individual is different and presents with different pieces of that puzzle. Figuring out how to make them all fit together so that patient is feeling better is always a fun but challenging task, and who doesn't love those success stories when it all comes together! When she's not in the clinic, Jillian loves spending time with her husband and 1 1/2 year old daughter. She is a former competitive swimmer and gymnast, and continues to enjoy working out. She swims four days per week with a Masters swim team, which has been a great way to keep in shape with a wonderful group of people--no talent required, just good friends and good fun. When asked where she sees herself in 10 years, Jillian said still enjoying time with my family. She would also like to further her orthopedic skills by becoming an orthopedic clinical specialist. Jillian and her husband enjoy spending time on the water. They have a small catamaran that they love to sail. Before moving to Severna Park and buying their house, they used to live by the Bay. Their dream would be to retire and live on the water again one day. FREEZER MAGIC FOR FRUITS AND VEGGIES!Do you take advantage of store specials on produce? Perhaps you harvested a lot of items from your garden? Don't worry, there's good news about the bounty that is overflowing from your refrigerator and counter tops, and the answer lies in your freezer. You can actually freeze a whole bunch of different fruits and vegetables to use later! For Freezer Success, Follow These 8 Steps:
Want to start stocking your freezer? Here's a guide to freezing common fruits and vegetables...
The "Don't Freeze" List: We do not recommend freezing melon, cucumbers, lettuce or other items that have a very high water content because the end result is mush. However, you could make a melon or cucumber soup/puree first and freeze that -- texture doesn't suffer nearly as much in that situation. You Can Freeze Fresh Herbs: For best results, chop the herbs and mix them with a little oil. Freeze on plastic wrap and then place frozen cubes or chunks in sealed plastic bags. Ice cube trays also make great freezing vehicles for these herbs. Consider making pesto with your frozen herbs. Cook your homemade frozen veggies just like you would cook frozen vegetables from the store...
It is best to take the items (except for corn) directly from the freezer and into the microwave or steamer. Welcoming our newest Physical Therapist, Liz Harbeson, DPT!Please join us in welcoming Annapolis Family Physical Therapy's newest Physical Therapist, Liz Harbeson, DPT. Liz graduated from the University of St. Augustine in 2017 with a Doctorate in Physical Therapy. Prior to that, Liz received her Bachelor of Science from Syracuse University in 2014, where she also played lacrosse for 4 years and found her passion for sports rehabilitation. In her spare time, Liz loves I love running, hiking, and being out on the water. Liz says she is very excited to be back in her hometown and have the opportunity to begin her career with Annapolis Family PT! We are happy to have Liz on board! The Importance of Staying HydratedAs the mercury rises this summer, you’ll need to pay close attention to one important aspect of your health: your hydration. Our bodies are 60% water by weight, and proper hydration is absolutely essential for our overall health. After all, the water we consume optimizes blood pressure, regulates body temperature, lubricates joints, moves waste out of the body, and aids in digestion. With increased summer temperatures and outdoor activities comes increased water loss—through sweating and evaporation—as your body works to stay cool. What If We Don’t Get Enough Water? Most of us associate dehydration—when more water is moving out of our body than we are taking in—with muscle cramps, fatigue, and extreme thirst. Indeed, these are just some of the consequences of sub-par hydration. But, did you know that dehydration affects your brain as well? Our brain is made up of around 73% water. If we don’t keep up with our water intake, especially in hot weather or while exercising, our thinking and cognition can suffer. In one study, adolescents who exercised for 90 minutes to a state of dehydration experienced significant shrinking of brain tissue, much like a sponge left out to dry. In fact, a 2% reduction in body water weight (a mere 3 pounds on a 150-pound person) can lead to problems with short-term memory, attention, and visual-motor tracking. Other signs that you may be dehydrated include loss of appetite, dry mouth, mild constipation, and temporary lightheadedness. A good measurement of your level of hydration is the color of your urine. Pale urine (the color of straw) indicates adequate hydration while darker colored urine is a sign that your body needs more fluids, pronto. Eat your way to hydration.The good news is that only 70-80% of your daily hydration needs to come from water; 20-30% should actually come from food! All whole fruits and vegetables contain some amount of water, but munch on these top picks for maximum benefit:
|