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Topic of the Week: New Year, New You?

By Hanniel Puell

The holidays are finally over and the New Year has begun. For thousands of individuals, this is the time where resolutions are being made. These include losing fat, getting more organized, traveling more, etc. Resolutions are interesting because individuals understand what aspects of their lives may need to change in order to improve their standard of living. Every resolution is driven by a desire. That desire turns into motivation. And…..that’s usually where it ends.

How many of you have met someone who actually made a resolution and fulfilled it? What about yourself? Have you ever fulfilled a resolution you once made? If so, how did you accomplish it? How long did it take?

Let me give you some examples of resolutions that came true.

Aryana was fresh out of a fashion and design school and working two jobs. Her dream was to work in marketing for a big designer company, however, she felt “stuck” and “lost.” For two years, she worked long hours six days a week but she still wasn’t closer to her “dream” job. One year, she made a resolution to venture out and look for a position in her field. Every minute of her free time she would research various positions, study company missions and vision statements, and sent out dozens of resumes. Finally, she received a call back and an interview for a high end fashion company in New York. She saved her money and asked her parents for help to take the trip and be interviewed. One week later, she was working at a fashion and design company doing what she loves most.

Kara is a university professor and teaches archeology. She is well renowned in her field and makes appearances on television, documentaries, has been a keynote speaker around the world, and is the author of a book. She is also a single parent who takes care of her son. She needed to gain her body back and her life back. Kara had to divide her days into specific schedule that would allow her to eat, train, travel to work, write a book, grade papers, and spend time with her lovely son. Her resolution was to lose pregnancy weight to regain her confidence to travel across the world and appear on a documentary. Three months into her new routine and structure, she lost more than imagined and became stronger mentally, physically, and emotionally.

What do these two stories have to do with our topic? These women had completely different goals to reach however they both shared a common trait. Both of them had an internal DRIVE that kept them pushing. Their goals were so important to them and such a major priority which led them to ACT in order to achieve them. A GOAL WITHOUT ACTION IS NOTHING MORE THAN A WISH. A lot of work, effort, and dedication results in anything you want. You just need to want it enough in order to get it.

Starting today, all of you are going to make a New Year’s Resolution. In order to for your resolution to come true, it has to be something that means a lot to you, that’s a priority and extremely important. It has to DRIVE you to make changes, challenge you by facing uncomfortable scenarios, motivate you to become the person you’re capable of, and celebrate once you’ve adopted new habits to become the new you!

What is your New Year’s resolution?

_______________________________________________________________________

Why is this important to you?

_______________________________________________________________________

Have you made this resolution in the past? If you have and failed, why do you believe that was?

_______________________________________________________________________

What are some common “hurdles” you believe may prevent you from reaching your resolution?

_______________________________________________________________________

“Hurdles” are inevitable and to be expected. How do you plan to prepare for them?

_______________________________________________________________________

Finally, is this resolution a priority for you? Are you ready to make the necessary changes to reach your goal? Are you ready to take responsibility of your work ethics, habits, routines, set-backs, and accomplishments? Are you ready to meet the NEW YOU? ________________________

At the bottom, sign and date this sheet as a written contract TO YOURSELF. Make sure you have this hanging wherever possible to consistently remind you of your promise to yourself. After all, if you cannot keep a promise to yourself how can you make promises to others? Goodluck to everyone and keep in mind, the smallest steps make the biggest difference. We will see next time in class to continue your quest for the NEW YOU.

Signature: ____________________________________________________

Date:_______________ For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

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Topic of the Week: Understanding Energy Needs Part I

The first step in your body transformation is understanding energy needs (calories) and its various applications. Questions such as: how much calories should I be eating? Do I decrease 500 calories a day from my normal intake to total 1 pound loss in a week? Should each meal be 400 calories or less? Should I eat after 6 o’clock? Sound familiar?

Asking all of these questions, especially in the beginning, is completely overwhelming for the individual who is getting ready to begin their transformation. These questions tend to develop an obsession over food, calories, and portions and, eventually, the individual will end up relapsing after a few weeks. Furthermore, it is presumed that eating less calories and exercising more is the best solution to lose fat. This is NOT COMPLETELY TRUE.

There are various factors that influence energy needs:

Increase Weight- There are two reasons why someone would want to increase their calories: they have more lean muscle than body fat which requires more energy to maintain OR the person is underweight and needs to increase in weight, size and/or mass.

(Weight (160) x 15 =2400 Cal)

Maintain Weight- Those who want to maintain weight usually are comfortable where they are physically.

(Weight (160) x 12 = 1920 Cal)

Lose Weight- At first a lower intake would be required to burn excess energy. However, as exercise intensity increases, a muscle increase, the food caloric intake also has to increase.

(Weight (160) x 10 = 1600 Cal)

Height- Lets imagine we have two individuals who both weigh 150 pounds. One of these individuals is 5 feet tall and the other is over 6 feet tall. Based on their height, and body composition, we can assume that one of these individuals is underweight for their height and the other is overweight for their height.

Activity level- The more intense your activity level combined with the frequency, the more energy you will need in order to continue. This may sound counter intuitive to what is perhaps said in popular training programs, however, as you become stronger and leaner, the more calories you need to sustain it.

Biological- Hormones plays a critical role in your body transformation. In fact, your transformation is primarily based on hormonal responses to your nutrition, exercise, rest, recovery, stress and sleep. If there is a hormonal imbalance (thyroid, estrogen, insulin, etc.) then that has to be corrected first before your body can physically change.

The calories you consume should reflect your activity level. The more active you are, the more calories needed and vice versa. THIS DOES NOT MEAN EAT JUNK JUST BECAUSE YOU HAVE BEEN TRAINING MORE. The food you eat has to be clean, quality sources that will work along with you to reach your goal. Great training program combined with bad nutrition will lead to BAD RESULTS. Great training program combined with great nutrition will lead to GREAT RESULTS. Do not let hunger affect you negatively. Hunger is completely normal and is something you want. It lets us know that you are working correctly and you are beginning to build muscle along with increasing your metabolism.

Pay attention to your meals, do they reflect to your training? Are you eating enough or are you eating too much? Finally, do you find yourself hungry afterwards or full? Assess yourself and see if you could benefit from modifying your calories.

Next week we will look into how energy is utilized and how we can maximize your results!

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

Visit our blog.

“Like” our Facebook page.

“Follow” us on Twitter.

progressivestarprogram

Progressive Physical Therapy STAR Program Participants Lose Weight To Raise Funds For The Children’s Hunger Fund

SANTA CLARITA, CALIF. – Participants of the Progressive Physical Therapy STAR Small Group Training Program and one-on-one programs are losing weight to raise funds for the Children’s Hunger Fund during the “Holiday Bowl.”

The “Holiday Bowl” is a six-week-long challenge beginning Monday, Nov. 2 and running through Friday, Dec. 11. Progressive Physical Therapy STAR and one-on-one participants will be exercising and training to better themselves and are asking the Santa Clarita Valley community to sponsor them during their training.

“Not only will we be losing weight, getting stronger and living a healthier life but we will also be helping out children in need,” said Hanniel (Nino) Puell, the lead trainer for the STAR program whose training includes a B.S. Nutritional Science and is an A.C.E. Certified Personal Trainer. “With the holiday season approaching, there is no better motivation than knowing we could help by at least providing food, toys or warm clothing to these children. So in the end, it’s a win-win situation.”

Participants in the challenge are required to participate until the end and if they gain weight, they are asked to contribute to the fundraiser. There will also be weekly weigh-ins and bi-weekly measurements taken.

Throughout the challenge, Progressive Physical Therapy is asking local businesses and community members for donations to match total weight lost in dollars or cents. Once the challenge is complete, everything that was collected will be donated to the Children’s Hunger Fund.

For more information about how you can help Progressive Physical Therapy fundraise for the Children’s Hunger Fund, contact Hanniel (Nino) Puell at 661-254-0077.

About Progressive Physical Therapy

Progressive Physical Therapy, Inc. was established in 1977 by Michael Weinper PT, DPT, MPH. It began as a single office in Tarzana, California. Later he expanded the company by adding outpatient clinics in Antelope Valley (1978) and Santa Clarita (1980). Now with four clinics, we are one of the largest independent private practices in Los Angeles County. Our staff of 45 includes 16 licensed physical therapists that specialize in a multitude of disciplines including: manual therapy, orthopedics, spinal rehabilitation, sports injuries and conditioning programs, work-related injuries, lymphedema management, geriatrics, proprioceptive dysfunction, pediatrics, biofeedback, and hand therapy.

Progressive Physical Therapy, Inc. also works in conjunction with Physical Therapy Provider Network, Inc. (PTPN), which gives us preferred provider status with over 100 insurance companies, health maintenance organizations, self-insured employers, and preferred provider organizations.

Our commitment to continuing education and diversified experience make progress possible. Each of our clinics are dedicated to providing exceptional care and we strive to exceed your expectations.

Visit the website: http://www.progressivept.net/

About the Children’s Hunger Fund

Children’s Hunger Fund was founded 24 years ago in the greater Los Angeles area to serve

needy children. Since then, 99% of total contributions—over 1 billion dollars in food and other aid—has been distributed through programs serving more than 20 million children across America and in more than 72 countries around the world.

Close to 20,000 volunteers are utilized each year to maximize their reach and impact while minimizing overhead. Children’s Hunger Fund strives to operate with total financial integrity and efficiency and is listed by CharityNavigator.org, MinistryWatch.org and Forbes.com as one of the most cost- effective charities in the nation. More info at ChildrensHungerFund.org

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