NEWS – WINTER 2018

WINTER 2018

FEATURE STORY:

Small and Steady Wins the Race

Steady progress achieves long term results.

By Willee Broberg

Following the rush and fun of the holidays, many people use January as a launch point to make some adjustments to their lifestyle. At ActiveEDGE we advocate making changes to lifestyle in small increments, to encourage a steady forward progress. We subscribe to this philosophy: Aggregation of Marginal Gains. See this article for why making small adjustments in our lives can set us on a path of sustainable and achievable healthy lifestyle patterns.

We see your healthy lifestyle path to be a nonlinear continuum. Our experienced and knowledgeable staff of physical therapists and trainers can help you navigate this often-meandering path. We know how to create workouts and strength building routines for every aspect of this path.

Some may want to start in RECOVERY, working on moving out of pain, correcting imbalances and mobility. For others the maintenance or THRIVE is the launch point where you are learning to build a routine that maintains strength and stamina to enjoy all the activities important to you. Many may choose to take your fitness to the next level to prepare for an event (reunion, travel) or race. Those people will be on the EXCEL path. On the Excel path at ActiveEDGE we know how to safely and effectively help you excel and achieve your best.

We know that everyone’s has different goals and standards for each of these areas and we are here to ensure that each of your sessions with us is a step in the right direction.

How to start: what are the steps?

Best place to start with our signature comprehensive orientation program. A combination of an in-depth conversation with our trainers regarding your history and goals and data gathering. This includes the following

Functional move screen which can help identify imbalances, immobility and instability and asymmetry. Each identified area has several targeted corrective exercises to correct.
Blood pressure
Resting heart rate
Body composition
Ventilatory check

female physical therapist assists male perform lunge exercise

These points of date are all a part of learning how your body is working right now in order to create a comprehensive plan to move forward. Even if you have already done this orientation, we are happy to “refresh” your program and give you some fresh ideas. Schedule today with a personal trainer.

Are you injured or have an area of the body that is of concern that needs adjustment? You do not have to live in pain. Let one of our dedicated physical therapists assess your condition and provide you with a diagnosis, review of contributing factors, self-treatment ideas and recommendations for a plan of care or further testing. Please schedule your FREE injury assessment appointment today with one of our experienced Physical therapists

We also know that an essential component to any healthy lifestyle at any stage is quality nutrition. Quality nutrition looks differently for everyone and we can help you navigate this. Make a complimentary appointment to speak with our registered dietitian, Olivia today.

Staying on Track during the holidays

By Olivia Terris

Holidays are a time to share good food with the company of your loved ones, not a time to be spent with overwhelming guilt about food and drink. Below are some tips to help you stay effortlessly on track this holiday season!

Do NOT skip meals. Skipping meals to save calories for a holiday event can often lead to over eating later. Plan to have a healthy, filling snack, such as fruit, cheese and nuts to help curb your appetite and prevent hanger.

Choose your splurges wisely. We all have our holiday favorites and should allow for a couple of indulgences! Prior to eating, scan the table to decide what your seasonal splurges will be and which foods you can eat any other day of the year.

Taste the rainbow. Make your plate look extra festive by including lots of color! Aim to cover half your plates with fruits and vegetables to help fill you up on lower calorie, high fiber options!

Beware of liquid calories. Peppermint mochas, eggnog, spiced cider, hot buttered rum– these are just a few of the traditional festive drinks floating around at a party. These drinks can also be packed full of empty calories. Choose calorie free non-alcoholic drinks such as seltzer water or unsweetened tea or lower calorie alcoholic options such as a Lemon Rosemary Gin Fizz (see recipe below).

Savor seasonal treats. Choosing to treat yourself will not make or break your diet, nor will it sabotage your weight loss permanently. However, because treats are just that, treats, they should be thoroughly enjoyed and savored.

Eat until you are satisfied, not stuffed. Ever stuffed yourself so full you feel sick? No one likes that feeling! Try eating slowly – set down your utensils between bites, sip some water and regularly reassess your fullness levels at meal time. And remember, you can always go back for leftovers!

Enjoy the company. Remember, holidays are not just about the food. Holidays are also about time with the ones you love. Center your focus around the company you’re keeping rather than the food surrounding you.

Lastly, do not fixate on the guilt. If you do overindulge, do not beat yourself. This is completely normal. Vow to get yourself back on track at the next meal time and plan your next exercise session!

HOLIDAYS ARE MEANT TO BE RELAXING AND JOYOUS! Allow yourself to be present and enjoy them fully.

Try this low calorie holiday drink alternative – a sure fire crowd pleaser!

Lemon Rosemary Gin Fizz

Yields 1 drink (approx. 133 calories each)

3 one inch sprigs fresh rosemary
1 small lemon, juiced
½ tsp honey
5 oz gin
3 oz club soda

In a small drinking glass, muddle the fresh rosemary, lemon juice and honey
Fill the glass with ice and add the gin.
Top with club soda, give it a stir and serve!

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This Month’s Workout

Try one of our great “workout anywhere” body weight workouts! There are 3 levels of difficulty. If you are working through an injury or just starting out, it is recommended to start with the Recover workout. If you are transitioning from Physical Therapy to an active gym lifestyle, it is suggested to try the Thrive workout. If you want a challenge, jump into the Excel workout. Each workout is designed to be done anytime, anywhere. Workout should be completed in less than 10 minutes. Each level of workout is a progression of the previous difficulty. All you need is yourself and a little bit of space. Have Questions? Feel free to ask one of our excellent Personal Trainers for help!

We have many more workouts. These can be found by clicking on blue button below. We have many workouts on our WORKOUTS page and we frequently update workout boards at the gym.

Go to Workouts page

ActiveEDGE in the Community

ActiveEDGE is proud to be a partner in an active and fun community. Our Physical Therapists, Athletic Trainers and Personal Trainers help prevent injuries and provide sports medicine treatment for all West Linn HS and Wilsonville HS athletes. As an official partnered sponsor for the West Linn-Wilsonville School District, we offer on-site medical support at football, basketball and most other sporting events. We offer off-season, on-site training for high school athletes. This winter, our trainers are working with both the West Linn High School Ski and Baseball teams. We have also partnered with Willamette United Soccer to assist in injury prevention programs.

In addition to youth athletes, we offer Workplace Wellness Programs. Our mission is to educate individuals on ways to create positive health habits, productivity, and happiness during one’s workday. This year we conducted movement screens and created wellness programs for both MBT Marketing and the Canby Fire Department. If think your or your friends and family’s workplace would benefit from one of our many individually-tailored workplace wellness programs, please send us an email to set your community up for success in 2019!

We are also at many local races; Candlelighters SUPERHERO 5K, HTC Race Series races and one-day relays providing support for walkers and runner participants. We are also proud sponsors of the local pickle ball community in West Linn.

ActiveEDGE is always looking for ways to become involved in the community. To that end, our clinic had a fun time participating in the Historic Willamette Society pumpkin carving competition. If you have ideas for how you may want to partner with us, please contact us.

Learn more about ActiveEDGE in the community...

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Meet an ActiveEDGE Personal Trainer: David Lamb

Trainer David Lamb is a Certified Strength and Conditioning Specialist with a BS in Exercise Science. David began his athletic career at Oregon State University where he discovered Olympic Weightlifting. After four years of competitive experience, David had the honor of representing Team USA at the 2018 University World Championships in Poland where he earned 5th place. David’s extensive experience with strength sports has led him to recognize the importance of periodized training. Periodized training is an essential component to peak performance. His coaching experience includes working with youth and high school athletes, writing sport-specific training programs, and cueing correct technique.

Join David in this targeted and effective series of workouts suitable for any fitness level.

Come improve your strength, speed, power, and agility at our six-week strength and conditioning camp! This camp will include high intensity functional movements that reflect the demands of many high school sports.

Dates: January 21 ending February 27. Monday and Wednesday 7:00 pm at ActiveEDGE

Price: $180.00 for 2x week sessions for 6 weeks
Please email David for more information and to register.

See all the ActiveEDGE Team in West Linn

See all the ActiveEDGE Team in Oregon City

HOOD TO COAST TRAINING TEAM

This unique training program is presented by Hood to Coast, ActiveEDGE Wellness Center and Master Trainer Willee Broberg and has been created to support health, wellness, and running and walking for all ages and skill levels. Please click here for more information.

WORKOUTS FOR EVERY LEVEL

Need ideas for workouts? Whether you are at home or traveling, use our workout ideas to help you keep up your active lifestyle. Please click here to see our 3 different levels of workouts based on easy, moderate and hard.

ActiveEDGE GYM MEMBERSHIP

We are excited to let you know we are offering $59 per month gym memberships. This membership includes our foundational testing which allows us to create a personalized plan for each member. Please click here for more information.

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