Tips on Maintaining An Active and Healthy Lifestyle:

An active lifestyle is something that we all should implement into our daily lives. After some time of wreaking havoc on the body, a recovering addict, who begins to incorporate healthy planning will begin to see how much more fulfilling life is when the body and mind are wholesomely nourished.

If you are a recovering addict, here are some ways to step up your newfound freedom through the joy of physical fitness and nutrition, a long-lasting combination that can lead to a happier, more fulfilling future.

The Benefits of Exercise

Exercise is like medicine. It improves self-confidence, reduces stress and anxiety, encourages motivation, prevents cognitive decline, and helps to control addiction.

According to The Centers for Disease Control and Prevention, only about 1 in 5 adults meet the recommended amount of daily exercise. For a recovering addict, physical fitness plays an important role because it encourages mental and physical stamina as well as a fresh outlook.

Because movement is a natural happiness booster, physical actually allows your brain to release its own set of chemicals in the form of dopamine and serotonin. These two substances  assist in keeping you motivated and excited to try new things, producing a natural high that is greatly beneficial for your brain.

Find the Right Workout

Breaking a sweat is always a good idea, but isn’t always necessary, depending on your environment, age, sex, and location, according to Healthguidance.org.  However, sweating is good for you, as it releases toxins, helps guard you against harmful germs and repair wounds more quickly.

You don’t necessarily have to be an avid athlete to enjoy the benefits of fitness. Walking, bike riding, playing ball with your dog, or even doing chores can help get your blood pumping. Your personality and biology also play an important role in how you prefer to move. According to Weight Watcher’s chief scientist, Karen Miller-Kovach, men and women approach exercise differently. While women may take smaller steps and incorporate healthy eating into their plan, Men are likely to take bigger strides to reach their goal.

You may also prefer to work out alone or within the company of others. While some prefer team sports, others like one-on-one such as tennis or golf. Your fitness preference should fit your personality so that you will gain more enjoyment and stick to it. Don’t be afraid to try out different things until you find the right fit, whether it be at the gym, a park or in the privacy of your home.

Stay Active, Eat Healthily

Diet and exercise are crucial components for addiction recovery and anger management as well. A healthy diet helps reduce cravings and repair damage to internal and external organs. There are loads of health information available to help you get started. As a guideline, always get the recommended amount of hydration, by drinking lots of water, which will help replenish and detoxify the body.

Always choose a diet that is low in sugar and saturated fats, both of which can cause inflammation. A diet high in omega 3’s can be found in fish and nuts, while fiber can be found in fruits, vegetables and grains. Additionally, always load up on leafy greens as they high in antioxidants, which fight free radicals and helps prevent cancer.

A healthy lifestyle is all about making the right choices that will have long-lasting positive advantages while incorporating fun. As a recovering addict, choose activities which nourish the body and soul. Stay positive and before you know it, life will open up new possibilities.

At this time of year pain can be the REAL Grinch… Don’t let the “Grinch” steal your Holiday spirit and hold you back!

Turkey stuffing, grocery stores, Christmas shopping, home decorating… Annnnddddd, great weather in Phoenix! This is the time of year when we start to get back out and run, hike, bike, etc. At T.O.P.S., we believe that getting out and moving is essential to your physical and mental health. We also understand that you may have aches and pains that arise after hibernating all summer! Not only does this affect you physically, but it’ll take a toll on your mental well-being as well. Don’t let that happen!

Especially as the holidays are approaching, there are meals to be cooked, lines to stand in, and family fun to be had. Aches and pains should not be on the forefront of your mind, or limiting your desire to do any of these activities!

Plus, your deductible is most likely already met! We have direct access, meaning you don’t even have to see a doctor before coming… you can come straight in and we will check you out, and get you started, on your FIRST appointment. We have an Osteopractor on site, which means you can get all of your dry needling, joint manipulations, or physical therapy done in one location.

Not to mention, once your physical pain is minimized, your mental clarity will improve, providing for shopping stamina, great gift ideas for those hard to shop for, and delicious meals!

As Saint Augustine said, “The greatest evil is physical pain.”

So, We invite you in, to come check out what we can do for you during these hectic holiday times, and get you running, hiking, or biking your way into 2018!!!

Strengthening is one of the many benefits of yoga. Some of the major muscle groups worked by yoga are the quadriceps, hamstrings, glutes and abdominals. Try the poses below for something new or in addition to your workout regime.

To strengthen Quadriceps/Glutes try Chair pose or Warrior I

Chair Pose

1. Feet slightly less than hip width, knees aligned with each other, toes pointed forward
2. Biceps by the ears, keep the shoulders down and away from the ears

Hold for 30 seconds x 3

Warrior I

1. Front foot pointing forward, heel in line with arch of back foot
2. Bend knee, keeping knee over pinky toe side of foot
3. Arms overhead, keeping shoulders down and back away from ears

Hold for 10 breaths

Triangle Pose for Hamstring Strength

. Front foot pointing forward, heel in line with arch of back foot

2. Straighten both legs, rotate torso and open chest to the sky
3. Shoulder blades pulled down and back, away from ears
4. Fingertips point toward sky
5. Hold for 10 breaths

Core Strength

High to Low Plank

1. Hands underneath shoulders
2. Engage core, glutes and back
3. Roll forward onto toes and slower lower halfway with elbows bent by side
4. Push back into full plank
5. Repeat 10 times

Week 3:

So now we’ve discussed the problems that someone can have with surgical procedures associated with breast cancer, or elective surgery, but what can WE do for it??

There are many exercises that we will teach you or give you an option of doing, but a majority of it comes down to posture, Posture, POSTURE! Yes, our mothers were right. We need to sit up straight, with our shoulders back! I know, this isn’t easy!!

Our #1 educational point when working with women who have large breasts, whether naturally or surgically, or had a mastectomy, is to learn how to sit with improved posture to help support the front side. This not only means strengthening exercises, but all day, every day, learning how to sit with improved posture to help take the strain off of the neck and upper back. This will greatly decrease headaches, arm tingling, and the need for that back hook pushing on that pain right next to the shoulder blade. One of the best things we can do while at work is to set an alarm for every hour to remind you to improve your posture. If every hour is not enough, do it every 30 minutes until you make it a habit. You may have to change your workspace a little to accommodate your needs as well.

In regards to exercises, the best ones are going to be those that help support the postural muscles! We need to increase the endurance on the back side to be able to support the improved posture we are trying to gain. The first thing most people are going to do, rightfully so, is YouTube or Google “Postural Strengthening”…go for it! We encourage it! That’s a great place to start.

Otherwise, incorporating these small movement exercises into your daily routine are encouraged! If you aren’t sure what they are, again, you can look them up, or come in and see us! We would love to teach you, help you, and get you on your way of a “pain-free life”! ***

• Single arm mid-rows
• Single arm high rows
• Single arm straight arm pull down (humeral extension)
• Lat pull downs
• Overhead pressing movements
• Bent over rows
• Deadbug movements - on the floor, 1/2 foam roll, full foam roll
• Single arm external rotation
• Scapular squeezes against the door jam or in the corner of a wall
• Assisted pull-ups
• Reverse planks
• Single leg RDLs
• The list goes on and on...

Again, this may seem confusing or maybe it's hard to know where to start….Let us help you. We can help to take away some of the pain you are experiencing and give you a custom program that is specific to your needs! No need to go through life with neck and shoulder pain! We are here to help ☺

***Disclaimer: These should all be performed under the supervision of a professional if you are unsure on how to perform. Please also discuss with a medical professional if you are unsure when you are allowed to start exercising.

Breast Augmentation

Ever have thoughts about getting breast enhancements? Have large breasts that are killing your back and wishing for a reduction?? C’mon now…. we know, here in Phoenix, this is one of the #1 presents for females graduating from high school….no really, it’s true! Do we have your attention now??

October is a month to recognize those who are fighting, surviving, or are supporting someone going through breast cancer. And oftentimes, we are asked, “What is your opinion on getting the breasts replaced? Are there any possible issues or complications from a physical point of view? Thus, we decided, this topic needs to be addressed, not only for breast cancer survivors, but also for the general population; whether it’s a female who is interested in enhancements, an individual interested in their spouse getting them, or a loved one purchasing them for you. Here’s the down and dirty!

Many women we have talked to have said, their surgeon never recommended PT after their surgery, or that it’s not necessary, or there’s nothing they can do to help….that’s crazy! We are here to educate you differently!

For the technical stuff: The location for implant placement can either be subglandular (in breast tissue) or submuscular (below chest muscles). Both locations have their pros and cons and will need different approaches to rehabilitation. Needless to say, subglandular recovery will be faster than submuscular because the chest muscles need to remain immobilized allowing for tissue growth to lay over the incision ends.

Many people don’t realize the impact that augmentation has on tissue healing and muscular and structural demands, as well that the augmentation is not a one size fits all. It is a very specific procedure that depends on the type of mastectomy and desires of augmentation. There are many different types of implants, but their surgical placement and size are most relevant to this blog.

As we grow older, women’s breast tissue was meant to start to sag (great mental image, I know), but that is to help off-set the weight that is being held up high, pulling on your back, neck, shoulders, etc, also causing headaches. When you have very large breasts, or you get large implants, over time, they will start to cause those issues. They pull the top of your chest downwards, increasing poor posture, and thus leading to shoulder injuries, neck pain, back pain, and awful headaches. Thus, it is imperative that you maintain a lifelong strengthening program to help minimize these symptoms.

It is interesting to note that with these types of aesthetic procedures, the weight of these implants influence neutral posture of those who undergo the procedure. From the research and clinical evidence, augmentation procedures have been shown to change cervical (neck) as well as lumbar (low back) curvature. Understanding that augmentation literally adds mass to a patient’s chest in front of their center of gravity, it is evident that the muscles supporting the neck and low back have not been accustomed to the excess load they now have to support.

Is it too late?  NO! If you already have some of these issues, it’s not too late! Here’s where PT can help.

Physical therapists can gain significant knowledge about the patient and their history, whether it was a medically necessary surgical intervention or elective surgery, which will greatly help decipher the best route to treat the patient. We can help initiate a lengthening program for the front side, which is likely shortened, causing the forward pull; initiate a strengthening program for the back side to help offset gravity; and then initiate a mobility program for the shoulders and neck to help minimize the pain. This can be done within weeks of the surgical intervention, or years after.

So back to October…..

Unfortunately, the results of any mastectomy can result in complicated healing and deformation of the breast tissue and overlaying skin. Breast augmentation procedures can help to address the emotional, physical and psychological issues that arise because of the invasiveness of the mastectomy. Oftentimes, spacers are used, which again pulls at the tissue causing discomfort. Let PT help! We are here to help minimize the abnormal pulling of tissue, whether it is from a mastectomy alone, a replacement procedure, or an enhancement.

Overall, whether the augmentation procedure was done post-mastectomy or for general aesthetics, there are some healing guidelines when returning to normal arm ranges of motion. Following a protocol, ensures protection of the site during proper tissue healing, as well as functional training to increase strength of muscles that will support the augmented breasts and arms. Coming up next week, we will discuss some general exercises for rehabilitation from a mastectomy, breast augmentation or being well-endowed.

With the incredible parks system in the U.S., it’s no wonder that heading to the backcountry is such a popular way to spend a vacation. But as simple and laid-back as a hiking trip is, getting ready and knowing what to pack takes a lot of preparation. Thanks to this outdoor adventure checklist, it’s easy to make sure you have everything you need.

What to Pack

The Basics

There’s some equipment that belongs in every pack, no matter what type of outing you’re on. These are the essentials; the basic things you need to stay safe in the outdoors.

Here are the 11 items you can’t afford to forget:

1. Map
2. Compass
3. Headlamp or flashlight (with spare batteries)
4. Sunscreen
5. Extra clothing
6. Knife
7. First aid kit with personal medications
8. Extra water or a water filter
9. Extra food
10. Lighter or matches

Day Hiking

Day trips are a great way to explore new terrain without having to carry too much weight, but packing too little could put you in a dangerous situation. Emergencies can develop quickly in the backcountry, whether it’s a storm rolling in or an injury-causing fall. Make sure you’re prepared by sticking these items in your pack:

• Day pack
• Hiking shoes or boots
• Emergency blanket or bivy
• Guidebook
• Rain jacket
• Insulated jacket and gloves (in cold weather)
• Base layer (in cold weather)
• Warm hat
• Spare socks
• Toiletries and toilet paper
• Trowel

If you’re heading up a technical route, you’ll also need some mountaineering gear. Figure out what kind of ground you’ll be traversing to determine what equipment is necessary. Here are a few things you’re likely to need:

• Climbing rope, harness, and helmet
• Belay/rappel device
• Mountaineering boots
• Crampons
• Ice axe
• Trekking poles
• Prusik slings and mechanical ascenders
• Sunglasses or glacier glasses

Backpacking
If you’re camping overnight, you’ll need a bigger backpack to fit all the gear you need for wilderness camping. Add these items to your packing list:

• Large backpack
• Waterproof pack cover
• Tent and sleeping bag or bivy
• Sleeping pad
• Bear canister or bag with nylon cord
• Backpacking stove and fuel
• Cooking pot and utensils
• Bowl, cup, and eating utensils
• Biodegradable soap
• Trash bag
• Quick-dry towel
• Food for meals and snacks
• Water treatment tablets or a water filter

How to Pack

With a packing list this long, you might feel like it’s impossible to fit everything into your backpack. And if you toss everything in haphazardly, that might be true. Organize gear the right way to maximize comfort during the miles ahead.

Balance the weight in your pack by placing heavy items toward the top of the pack and close to your spine. Lightweight items should go on the bottom, while medium-weight items fill the space around the middle and outer edges. Bulky items should be strapped to your pack’s exterior.

Make sure the items you’ll need frequently, like your map, compass, and snacks are accessible without removing your backpack, using less-convenient spots for campsite gear. Try to pack the same way every time so it’s easy to find what you need without cutting into daylight hours.

Safety Considerations

Before you hit the trail, there are a few more things you need to do to ensure your adventure is a safe one.

Leave an itinerary of your trip with a friend and another under the seat of your car. If the worst happens, search and rescue teams will know where to look for you.

Keep an eye on the weather, even if the forecast looks clear. If a storm is approaching, move away from exposed hilltops and ridges, lone trees, and waterways. Look for shelter where you can stay warm and dry until the storm passes. If you can’t find shelter and there’s lightning nearby, assume the lightning position.

Give yourself plenty of time to set up camp before night falls. Get acquainted with the area surrounding your campsite and find a spot to hang your bear bag while the sun is out.

Don’t forget safety at home: Before you leaving your house empty to go on a trip, take some precautions to protect your home from criminal activity while you’re gone. A trusted neighbor, a house sitter, and an alarm system are all good theft deterrents, but your home is most secure when you use all three.

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-Jason Lewis