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The First Week of the New Year Is Over & YOU Need A Plan!

Ok, it’s time to fulfill your New Year’s Resolution but nothing comes to mind! Don’t sweat it. We’ve got you! That is, we’ve got the easiest and fun routine to get you back into the swing of things. Anyone can do these, so enjoy getting yourself back into motion!

#LAOrthos #Healthy2018


9 Totally Manageable Fitness Resolutions From The Pros

THOMAS TOLSTRUP VIA GETTY IMAGES

In theory, a New Year’s resolution is a great idea. January is as good a time as any to reevaluate and prioritize and make changes.

In practice, many ambitious fitness goals made on Jan 1. dissolve into self-defeating thinking and disappointment. But that doesn’t mean that all New Year’s resolution (or, really, resolving to make changes at point in time throughout the year) need to end in frustration and failure. The trick is making the right one.

Before you can even get that far, says Jessica Matthews, senior health and fitness expert for the American Council on Exercise and assistant professor of health and exercise science at Miramar College in San Diego, Calif., you need to take a long, hard look at where you currently stand on the fitness spectrum.

“Honestly acknowledge where you are currently in terms of your health and fitness level,” she tells HuffPost in an email. “While that spirit behind setting a New Year’s resolution is to make positive change to one’s health and fitness, so often people establish goals without being realistic about where they are starting from. Even if perhaps your current level of fitness is not where you want it to be, being honest with yourself about where you are presently and using that information as a baseline from which to work will help you to establish realistic, attainable goals for the new year.”


We asked a handful of fitness experts to share some ideas for realistic resolutions that will make a difference without feeling like a total overhaul. Here are a few of our favorite responses.

    • 1 Hold A Plank

      “Alina Vincent Photography, LLC” via Getty Images
      “A very manageable fitness resolution that most people can stick to is holding a plank every morning, first thing out of bed. If you can spend one minute brushing your teeth, you can definitely find one minute to hold a plank. Planks are truly one of the best exercises I know of: They work your core and your entire body. Start with 30 seconds and build up to one minute. By doing this first thing in the a.m., you remind yourself to stay active all day.”
      Kristin McGee, celebrity yoga and Pilates instructor
    • 2 Make It SMART

      Thomas Barwick via Getty Images
      “Set a SMART goal — specific, measurable, attainable, realistic and timely. For instance, ‘I would like to take three CrossFit classes a week for 60 days.’ If at the end of that 60 days, you achieved your goal, reward yourself with something worthwhile, such as a vacation or massage. Just as you set your resolution in the beginning of the year, also plan your reward. That way, when you’re on week five and you want to throw in the towel, you can remember that sweet reward that is oh-so-close!”
      —Collette Stohler, fitness expert, author of The Intuitive Athlete and HuffPost blogger
    • 3 Find The Middle Ground

      Julia Nichols via Getty Images
      “Shift [your] mindset from the very common ‘all or nothing’ mentality. For many people, the start of the new year entails going from zero to 60, so to speak, almost overnight … If you are currently not exercising or are exercising very sporadically, it’s not very realistic to expect that you’ll overnight commit to exercising for one or two hours per day, six days per week. Often when individuals establish these ‘all or nothing’ [goals], if they are not able to stick with the unrealistic expectations, they end up doing nothing at all.”
      —Matthews
    • 4 Touch Your Toes

      PhotoTalk via Getty Images
      “Setting a performance goal may help you stay more motivated compared to a weight-loss goal. For example, a goal of 10 pull-ups, or touching your toes, can create a healthy shift from focusing purely on aesthetics to performance. Keep in mind that in order for your body to move fluidly and efficiently, your joints need sufficient range of motion, which is why flexibility is so important. As the body performs better, the aesthetics typically follow. Think of a performance goal that really motivates you, and a goal that you can enjoy the process as you strive for it.”
      —Marc Perry, CSCS, ACE-CPT, CEO of BuiltLean
    • 5 Keep A Journal

      hey! My name is Fucchon~ I love photography so much. via Getty Images
      “I’m actually a big fan of journaling. I wake up every morning, roll over in bed and open the journal I use. I read one inspiring quote for the day, then give three answers to the question, ‘What would make today great?’ Finally, I write my daily affirmation, which for me right now is ‘I am inspiring, a joy to be around and a patient teacher.’ Later, in the evening, I re-open the journal and answer the questions ‘What three amazing things happened today?’ and “How could you have made today better?’

      It may sound silly, but this morning practice has kept me laser-focused on my goals and on what I want to accomplish each day. My only regret is not beginning a daily journaling practice earlier in life!”
      Ben Greenfield, fitness and triathlon expert, Get-Fit Guy podcast host

    • 6 Find A Buddy

      Thomas Barwick via Getty Images
      “Working out with a friend allows for a little friendly competition and increased accountability. Choose goals together and get to work! It’s always a little easier when you know someone is rooting for up and waiting for you at the gym.”
      Rebecca Mahoney, certified personal trainer and HuffPost blogger
  • 7 Pick A Precise Number

    Terry Vine via Getty Images
    “[One of] the most common New Year’s resolutions is weight loss or fat or body weight composition changes. It helps if people determine a very specific amount of weight that they want to lose. Weight is easy to measure, as it requires a scale. The weight loss goal should be realistic. Too often people have unrealistic expectations for how much weight it is that they want to lose. Finally, you need to give yourself a very specific time table in which you want to accomplish this goal.

    From a physiology standpoint, there are a lot of factors that go into actually changing your body weight. We are not as simple as cars with a gas in/miles out function. People can get hung up on reducing calories by a very specific amount and not get the predicted weight-loss outcomes that they want. I encourage people to create goals that they can definitely accomplish, like: ‘Today I will go to the gym and I’ll try hard to do exercises appropriately and with effort’ or ‘The next meal I eat will be made up from healthy food choices and the portions will be appropriate.’ [Those are steps] toward reaching a goal of losing 5 pounds in 30 days. We have to be very clear about factors that we can control and factors that we can’t control.”
    —Pat Davidson, Ph.D., former exercise science professor, director of training methodology at Peak Performance in New York City

  • 8 Don’t Stress About It

    Noe Montes via Getty Images
    “Move how it feels good for you to move every day. Don’t stress about it being an hour workout, but keep consistent. Five to 10 minutes of morning practice can set you up for feeling great so you make great choices all day long that [help you] continue cultivating a radiant you.”
    Tara Stiles, founder and owner of Strala Yoga
  • 9 Find The Fun

    Pete Starman via Getty Images
    “Many people can get easily discouraged and give up when there’s too much emphasis on weight loss. Focus on the joys of exercise and movement instead. Take pride in your body getting stronger. Think about the boost in energy you get after a workout. Do set goals, but make them about making fitness fun: Commit to joining a class three days a week or to signing up for a race. Just find something you consider fun!”
    Chris Freytag, fitness expert, author of Get Started with Weight Loss and HuffPost blogger

~Huffington Post (https://www.huffingtonpost.com/2014/12/31/fitness-experts-new-years_n_6304258.html)

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Senior Activities: 4 Benefits of Staying Active

1. Staying Active Decreases Depression

Improve your Mental Health by engaging in senior activities that you enjoy. Extensive research has been shown to prove that there is a correlation between exercise and minimizing depression in seniors. Research also concludes that exercising also releases chemicals that are essential to feeling good, called endorphins. Seniors struggling with depression should not only take medication, but should also practice exercising daily.

2. Staying Active Decreases Falls

Even short amounts of exercise like range-of-motion exercises and walking can decrease risks to potential falls. Staying active helps build muscle in the lower and upper extremities. Not only does staying active strengthen your body but it also increases your flexibility, your spatial awareness, your balance, and your stamina. All of these attributes increase your prevention to falls and other injuries. It’s important to prevent falls because they are one of the biggest health risks accustomed to seniors.

3. Staying Active Increases Social Networks

Communication is very essential for everyone, especially for seniors. Seniors need motivation and support in the latter phase of their life to prevent depression. Joining groups who participate in senior activities would be the most effective to battling depression. Common interests make it easier to make friends. In a group setting, data has shown that seniors feel a sense of belonging and are less stressed. The more friends the merrier!

4. Staying Active Increases Cognitive Health

Cognition health can improve when you add repetitive routines to your life. Great activities that can help enhance cognition are yoga, tai chi, and dancing. Improving cognition is important to offsetting the progress of dementia. You don’t even need to stand to participate in these activities. You are able to do them from your chair if you are unable to stand!

It’s critical to stay active physically and socially to gain the best quality of life. Next time you are thinking of napping, try exchanging that activity for something more energetic. Exercising could be your new favorite hobby and you could gain a friend or two!

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How To Prevent Injuries From A Rollercoaster

Why do rollercoasters cause pain?

Rollercoasters can be thrilling and exciting but they can cause injury in your neck, muscles, ligaments, tissues, and bones.

It’s important to note if you are already experiencing pain before going on the rollercoaster. During a ride you can bend forward abruptly, make hard twists and turns. This can increase the pressure on your discs located in your back. These movements can inflict serious pain especially if one suffer from back pain already.

How to prevent injury or pain

Stretch: In order to reduce pain, you can stretch regularly. Before getting on any rides, stretching can loosen up tight muscles. This can help reduce muscle spasms by loosening up your muscles.

Hydrate: Drink lots of water. Our muscles are mainly made up of 75% water. Water can help muscles, blood vessels, and joints function. Muscle tissue is made up of about 75 percent water.

If you’ve recently been on a rollercoaster and suffer from an injury or pain, an orthopedic doctor can diagnose the pain. (323) 264-7600

 

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How To Strengthen Your Wrists

Being in a position that extends the wrist, like plank pose, puts a lot of pressure on the joint. If your wrist is not flexible or strong enough to prevent the bones from touching, you can wind up with painful impingement, and aggravated tendons and ligaments. ~ outside online.com

Weak wrist muscles causes your body rely more on the contact between bones to hold the position. By strengthening your wrists, it will create less contact for your muscles.

Exercise #1

This exercise targets strengthening your wrist by extending your muscles.

  • Your palm should be facing upward. Keep your hand aligned with your arm. Grab a light weight then begin to lower it toward the floor. Repeat this up and down.
  • Do about 2-3 sets of 10-15 reps on each wist. If it becomes hard to complete 2-3 sets lower the weight and start off with less reps.

Exercise #2

This next exercise is good for radial strengthening. This targets strengthening your wrist muscles.

  • Stand with your arms at your side. Leaving your hands at your side, stretch your palm upward. Repeat this process up and down. Once you understand how to do the exercise, add weight.Final note: These exercises can help increase your wrist strength. If you continue to have pain in your wrists, make an appointment to diagnose your pain. (323) 264-7600
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Juices To Relieve Tendonitis

Earlier in the week, we gave you a recipe to relieve joint pain. Here are two more! Tendonitis and inflammation can make it hard to do simple everyday tasks. Joint pain is a build up of inflammation. Juicing can be used to reduce inflammation and prevent future joint pain.

Golden Sun Juice

by Juicingforhealth.com

This juice’s ingredients is will reduce inflammation and cleanse your liver.

Directions:

  1. Make sure to remove the core and skin of pineapple.
  2. Next, deseed the bell peppers
  3. Peel the lemon.
  4. Cut each ingredient and blend in juicer.
  5. ½ pineapple
Ingredients
  • 2 yellow bell peppers
  • 4 ribs of celery
  • ½ lemon
  • 1-inch piece of ginger root

Inflammation-Soothing Juice

by Juicingforhealth.com

This recipe is delicious, reduces inflammation, improves blood circulation.

Directions:

  1. Make sure to remove the core and skin of pineapple.
  2. Peel the lemon
  3. Cut each ingredient and blend in juicer.
Ingredients
  • ½ pineapple
  • 10-12 big kale leaves
  • 1 cucumber
  • ½ lemon

 

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Is Cycling Good For Your Knees?

Over 66 million people in the U.S. ride bikes. ~ www.statista.com

Cycling can improve overall leg strength and improve your knees as well. Because cycling is low-impact exercise, if done correctly, can be a great workout. Cycling can be done outside or inside at a nearby gym. Pedaling can benefit your body, along with other exercises. As you begin to cycle, try pairing it with other leg exercises like leg curls, lunges, squats, and calf raises.

Warm Up

Stretch before your workout. Your body needs to warm up before you start exercises. Cycling is very commonly used as a warm up exercise. So when you begin your workout, its important to ride from a slower pace then slowly work your way up.

Proper Adjustment

It’s important to properly adjust your bike to your body. By doing this, it can help prevent pain. The height of your seat can cause you to over extend your knees as you pedal. Pedal adjustment is also critical. Your feet need to be centered in order to prevent discomfort.

 

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How To Strengthen Your Back At Home

An estimated 75 to 85 percent of all Americans will experience some form of back pain during their lifetime. ~www.aans.org

Do you suffer from back pain? Most people suffer from back problems. Strengthening your back can help with the pain. Exercises like the Cat Dog one in the Pop Sugar video below, improves muscle balance and coordination. This can make it easier to keep your spine stable and strong. Which then can make it easier to walk, dance, run, and carry things. Exercises like this one can improve your spine, upper back, lower spine, and hamstrings.

If these exercises do not help and the pain is much more severe, make an appointment to meet with an orthopedic doctor. They can properly diagnose the pain.  Call (323) 264-7600.

 

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Juicing For Your Joints!

As you age, things like arthritis and joint pain become more prevalent. Do you suffer from achy joints? Ever had a slight twinge in the knee? Or A sharp shooting pain from your shoulder to your elbow? With aging, pain like this becomes more frequent. Doesn’t mean we can’t prevent or minimize pain! Not everyone likes to take pain medication or pay for expensive supplements, here is a natural remedy.

Certain fruits, vegetables and other plant foods like spices and seasonings contain natural phytonutrient compounds with anti-inflammatory actions. ~ rebootwithjoe.com

Every day fruits and vegetables can contain healing elements. For example, cherry juice helps reduce joint pain and inflammation. Or Turmeric that is loaded with antioxidants and anti-inflammatory compounds. Juicing is a common healthy natural remedy. Certain juices can serve dual purposes. Not only will this reduce joint pain but depending on ingredients can vary from anti-cholestoral to a metabolism booster.

Here is a recipe to try at home today!

  • 4 slices fresh pineapple
  • 1 large handful of cherries
  • 1 handful of red grapes
  • 1 large carrot
  • 2 in (5 cm) piece of fresh root ginger
  • 4 small pieces turmeric root
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Is Skateboarding Safe?

Skateboarding can lead to serious injuries from fractures to broken bones. It’s important to wear proper padding and a helmet. The speed of the jumps and falls can cause serious injury. Youth, like the one in the video posted below, have to go undergo rehab and required therapy to heal from injuries.

50,000 Americans go to the emergency room every year for skateboard accidents. -king5.com

Serious injuries can require a proper diagnosis from an orthopedic doctor. An orthopedic doctor can help create a personalized plan for your injury which can include physical and occupational therapy. Its important to provide proper care for any serious injury to prevent further damage or tears that may require surgery. Book a consultation today (323) 264-7600.

 

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6 Most Common Soccer Injuries

It is estimated that over one-quarter of a billion people play across the world. ~ www.drdavidgeier.com

6 of the most common soccer injuries are an Ankle’s Sprain, Jones Fracture, ACL Tear, Meniscus Tear, Adductor’s Strain, and Hamstring Strain.

Ankle’s Sprain

The injury can cause a mild sprain that can keep an athlete our for a few days to a week. Or if it’s untreated can continue for 4 to 6 weeks.

Jones Fracture

The Jones Fracture most of the time occurs at the junction between the base of the bone and the midshaft. This fracture in order to heal requires surgery.

ACL Tear

This tear is a injury that can occur from planting the foot to change directions or landing from a jump with the knee extended. The player will feel a pop in the knee. Soon after they will usually develop rapid knee swelling and have difficulty bearing weight. Surgery is needed ASAP.

Meniscus Tear

The meniscus is the shock-absorbing cartilage between the femur and tibia that can be torn during a game. A repair of the tear includes a surgery that pulls back together.

Adductor’s Strain 

An Adductor’s strain involves a stretch or possibly a small partial tear during play. The recovery process can cause pain. Activity modification, rest, and physical therapy can all help with the pain.

Hamstring Strain

Hamstring injuries can occur from sprinting and overuse. They can require a 2- to 7-week absence from sports. Also its important to take time to heal. The reoccurrence rate is high once returning.

If you are suffering from this kind of injury or know anyone who is, call (323) 264-7600 for a consultation.

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