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January 2013 E-Newsletter

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What's Your New Year's Resolution?

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Happy New Year! We would like to wish you a happy and healthy 2013!
 


Shawn Dailey's 2013 New Year’s Resolution:

I want to share one of my own new year’s resolutions and challenge you to do the same.  My new year’s resolution is to:

  • Reduce Stress/Anxiety
  • Improve Learning and Memory
  • Decrease Blood Pressure
  • Promote a Younger Brain
  • Increase Creativity and Brain Processing Efficiency

ALL BY USING MEDITATION EVERY DAY!  There are many scientifically proven benefits to meditation that I have read about for years and I am going to finally give it a try.  I am starting with baby steps by committing to 5 minutes of meditation per day, and then plan to increase it to 10 minutes per day in February.  So far I have realized that meditation is difficult and that clearing my mind is harder than I anticipated.

Recommendation:

  1. Find a quiet space.
  2. Lay on a 36” foam roller in the cactus position.
  3. Clear all thoughts out of your mind (quiet your mind) and ONLY focus on your breathing.
  4. Practice diaphragmatic breathing by making your stomach rise and fall but not lifting your upper chest/shoulders.
  5. Push your lower back into the foam roll when you breath in through your nose.
  6. Breath out through your mouth at a rate at least twice as long as you breath in.
  7. Set a timer and give 100% commitment to that time (I use my iPhone).

I hope that you try meditation and that it is easier for you than me.
GOOD LUCK!




Additional Resources:

Here are some interesting articles and blog posts on the benefits of meditation and the brain.

NY Times Article - How Meditation May Change the Brain >
Harvard Business Review Blog - Quick and Easy Ways to Quiet Your Mind >
 

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Vitamin D and the Athlete

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Vitamin D, specifically D3, is a necessary nutrient that is primarily produced from skin exposure to sunlight.  Very little is actually derived from the diet.  Recent research is finding more and more athletes to be Vitamin D deficient (especially in northern climates) which is placing athletes of all levels and ages at a higher risk for injury and prolonged recovery.

In an article written by Dr. Franklin D. Shuler, studies of athletes have found that increasing Vitamin D levels help reduce inflammation and pain while at the same time increasing protein synthesis, strength, jump height and velocity and exercise capacity.* In Vitamin D deficient states muscle fiber atrophy begins to develop, particularly in Type II muscle fibers which are important for burst activities and peak athletic performance.

Vitamin D also plays an important role in bone health, helping to increase the amount of calcium absorbed by the bones thus reducing fracture risk.  Finally, Vitamin D levels have also been associated with amounts of inflammation in the body.  Increased levels of Vitamin D are linked with decreased muscle inflammation which promotes a more speedy recovery from a hard workout or event (or injury).

Vitamin D is easy to supplement.  The benefits previously mentioned are achieved with an intake of 4000-5000 IUs per day.  Vitamin D3 is readily available at most pharmacies and health food stores and your levels can be tested by your physician to make sure you are at an optimal/healthy level.

Click here to read the full article for more information >

* Shuler, Franklin et al; Sports Health Benefits of Vitamin D. Nov/Dec 202. Marshal Dept. of Orthopedic Surgery.
 

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L.O. Physical Therapy Patient of the Month

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Hailey Tye - Patient of the Month

Hailey Tye

 

Hayley is a high school senior who runs both cross country and track.  Her 2012 cross country season was cut short due to low back and knee pain.  However, after a few months of physical therapy she is ready to take the 2013 track season at full speed.

She has diligently followed her physical therapy training program focusing on her running mechanics, core strength and agility training to prepare her for competition.  She is an inspiration and a great role model for her track team as she leads them to victory.
 

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TAI Lake Oswego's ATHLETIC WELLNESS TEAM We're Here to Help You Reach Your Goals in 2013!

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DeDe Lamont Massage & Fitness

DeDe Lamont Massage & Fitness

Massage Therapy is one of the oldest healing arts, and is a comprehensive therapeutic approach to improve and maximize ones current level of function.

Recent research through the Buck Institute indicates that massage therapy reduces inflammation of skeletal muscles acutely damaged through exercise.  The study provides evidence for the benefits of massage therapy for those with musculoskeletal injuries, and evidence at the cellular level that massage therapy may decrease inflammation more than anti-inflammatory medications.


Pricing for One-time Sessions: 60 minutes – $75.00 | 90 minutes – $100.00

Contact DeDe Lamont to schedule your appointment at (503) 572-8840, or email: lamontdede@hotmail.com

Click here to visit our website for more info >

 



Synergy Training Center


Building Better Athletes from the Brain Down™

 

Synergy Training Center Brain Performance & Care specializes in three areas of brain care that utilize cutting edge brain plasticity-based training programs, backed by the latest neuro-science:

  1. STC Brain Rehab for: stroke rehab, traumatic brain injuries and concussion rehab and care, helping the patient regain their cognitive and physical abilities back to working efficiently.
     
  2. STC Brain Performance for: ADD, ADHD, helping kids and adults focus and process more efficiently, utilizing their innate gifts, often without medication. For academic & work performance, we work with kids and adults training the brain to elevate efficiency, allowing you to work at a higher level of performance. We also help with mild cognitive issues & Alzheimer’s prevention.
     
  3. STC NeuroSport Training: is designed to train your brain and integrate your mind with your body to increase your athletic skills, making you a faster, more focused and efficient athlete. Just like you can train your body, you can train your brain to improve your sport; visual tracking skills, neural reaction skills, efficient body control, spatial recognition and situation awareness skills, to name a few.

Click here to visit the STC website for more info >
Click here to "Like STC" on Facebook >

 



MeToo Fitness


Improve Your Fitness to Improve Your Active Lifestyle.

 

An adult fitness class emphasizing on total body strength, balance, coordination and flexibility. An individualized approach in a small group setting. You will train at your own fitness level.  Socialization is an added benefit.  The first class is free, to check it out to see if it is a good fit, then purchase a Punch Card with each class $12.00. Classes meet:

MORNING: Mondays & Wednesdays | 9:30 AM - 10:30 AM
EVENING: Mondays & Thursdays | 5:30 PM - 6:30 PM

Click here to visit our website for more info >

 



MOTA Fintess


Unlike most gyms, MOTA Fitness is all about understanding each member’s expectations. Before you ever begin training, our highly skilled fitness experts will complete an assessment to determine your baseline capabilities. This assessment includes non-threatening tests and measurements that are scientifically designed to pin-point the areas which members may want to improve. MOTA Fitness’ individualized programs match each person’s lifestyle, whether you are a busy working professional, a mom with a set routine or a baby boomer intent on staying fit and enjoying life for decades to come.

Click here to visit the MOTA Fitness website for more info >
 

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