Fitness

Fitness Competition and Encore Rehabilitation-Decatur!

Six individuals posing for photo while wearing SportsFit March Madness t-shirts.

Encore Rehabilitation-Decatur Team Members who participated in SportsFit’s March Madness Fitness Competition. Pictured left to right are: Caitlin, Simone, Tom, Angela,Natalie, and Suzanne. Great job, guys!

A BIG SHOUT OUT to members of the Encore Rehabilitation-Decatur Rehabilitation Staff for participating in the Decatur SportsFit’s March Madness Fitness Competition! The Rehab Staff logged in over 750 miles in the competition! Way to go, everyone!

Congratulations to Regional Director Tom Coleman, PT, and team member Amy Mitchell (not pictured) for wining the competition! Together they logged in over 330 miles! Fantastic job, Tom and Amy!

Encore Rehabilitation-Decatur
2506 Danville Road, Suite B
Decatur, Alabama 35601
256-350-6331
Find Encore Rehabilitation-Decatur on Facebook by clicking here

encorerehab.com

 

 

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Parkinson’s Fitness Class

We are happy to announce a group fitness class for anyone with Parkinson’s at Ocean Springs Neurological Vestibular Rehab,
every Thursday at 2 pm! We’ll see you there!

Parkinsons Fitness Class

Ocean Springs Neurological Vestibular Rehab
3603 Bienville Boulevard
Ocean Springs, Mississippi 39564
Register at 228-875-5050

encorerehab.com

 

SportsFit-Leakesville Yeti Cooler Winners

 

Congratulations to Mitchell Dixon and Jo Roberts! They are the winners of the Yeti Coolers from SportsFit Leakesville! Thanks to everyone who participated!

 

SportsFit Wellness Center – Leakesville
433 Main Street
Leakesville, Mississippi 39451
601-394-4545
Find SportsFit-Leakesville by clicking here

encorerehab.com

 

Posture Party at Encore Rehabilitation-Leakesville

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Peyton Rounsaville, 2017 Greene County DYW Winner, joins Clinic Director Hope Backstrom for the Posture Party with Dariyel Johnson, Paris Pierce, and McKay Lee Bray.

Encore Rehabilitation-Leakesville enjoyed hosting the Greene County Distinguished Young Women Posture Party with the Ladies Variety Club of Greene County.

Clinic Director Hope Backstrom, PT, has instructed the Greene County Distinguished Young Women (DYW) participants for 20 years. The Posture Party helps prepare young women for their on-stage presence, as well as the fitness and self-expression categories.  Hope also teaches the young ladies about how posture can impact lifelong health and wellness.  2017 Greene County DYW Winner Peyton Rounsaville was also on hand for the Posture Party. This year’s participants included Dariyel Johnson, Paris Pierce, and McKay Lee Bray.

Encore Rehabilitation, Inc. is proud to be a National Sponsor of the Distinguished Young Women Scholarship Program. 

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Distinguished Young Women is a national scholarship program that combines the chance to win college scholarships with a program that offers Life Skills training to prepare young women for the world after high school. Each year DYW makes over $1.5 billion dollars in scholarships available. The Life Skills Program includes workshops and online resources where participants can learn skills like interviewing, public speaking, self-confidence building and much more.

Best of success to this year’s participants!

SportsFit-Leakesville 5K Postponed

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For two years, SportsFit of Leakesville has sponsored a 5K to promote health and fitness and to benefit local schools with PE equipment. This 5k has taken place the first week of February. This year the date will change.

Due to poor weather conditions in December, Leakesville Elementary School had to postpone their 5K Color Run to this Saturday, Jan 20th. As it would be so close to the date we normally have our 5K, we will reschedule ours to a later date.

We encourage you to support LES in their 5K Color Run this weekend and support all our local schools.

We will announce our Sportsfit 5K at a later date.

Happy New Year from Encore Rehabilitation and SportsFit- Leakesville

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Happy New Year from the staff at Encore Rehabilitation and SportsFit – Leakesville, MS! Shelia, Kim, Hope and Jeanne wish you a wonderful 2018!

Wonderful Success! – Sissy Breland, Member of the Month for SportsFit Leakesville

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Congratulations to Sissy Breland- Member of the Month for SportsFit of Leakesville, Mississippi! Through her hard work and dedication, Sissy lost 36 pounds from March-September 2017. Way to go, Sissy!

HOW TO IMPROVE YOUR POSTURE

You’re nailing your workouts, you’re eating well, you’re getting enough sleep, and though you’ve done everything you can think of, you aren’t getting the results you’d expected. As silly as this sounds, you may need to just stand up a little straighter and learn how to improve your posture.

Poor posture wreaks havoc on your body’s alignment, which can affect your spine, shoulders, hips, and knees. This, in turn, affects your flexibility and mobility, muscle strength, and joint health.  As an added bonus, standing up straight will cause you to look leaner and more confident, right off the bat.

One way to improve your posture is to focus on workouts that strengthen your core, shoulders, and upper back. These muscles help stabilize your entire body, so they could potentially be to blame if you’re having postural issues. If you’re ready to work towards better posture, check out the following workouts:

Better Posture Workout from Fitness Blender

If you find yourself slumping over, this is the workout for you. This 17-minute video is great for building strength and improving flexibility in your shoulders, chest, and back!

Best Bodyweight Ab Exercises from Greatist

A strong body starts with a strong core. Need a refresher course on some awesome abdominal moves? This post covers everything from crunches to toe taps.

Better Posture: 6 Ways to Straighten Up from Women’s Health

This post breaks down some possible issues you may have with your posture and offers moves that target each issue.  Many times, a certain stretch or strengthening move can make all the difference.

Exercises to Correct Bad Posture from LIVESTRONG

Here are four moves you can complete every single day in order to improve your posture. Try them out the next time you have a few minutes to spare.

Who knew that standing up straight could make such a difference? If you’ve ever worked on your posture, let us know what benefits you noticed!

 

** Article was found at http://www.bumblebee.com/how-to-improve-your-posture/. 

“10 Timeless Fitness Laws” by Pam Foxx

“In the not-so-distant past, your food grew on a farm. Meals were home-cooked (on an actual fire, in an actual stove). The outdoors was your gym. Watches? They tracked time, not activity. Blue light, texting neck, and the masses getting supersized by McDonald’s were issues for a future generation.

Yet somewhere along the way, conventional wisdom got muddled with modern mechanisms. And the results weren’t pretty. We became much more sedentary and got fatter. And slower. And weaker (seriously). At the table, our food began to look less and less like it ever came from the ground.

“Western society is the most overfed but malnourished, sick society due to the imbalance of physical activity and real nourishment, says Stacy Sims, MSc, Ph.D., co-founder of Osmo Nutrition. “The body is designed to move all the time and use food that supports health, not quick hits of ‘feel good’ sugar and fat.”

So how do we go back? By homing in on the fundamentals and returning to the principles that have stood the test of time. Here, 10 laws of fitness your grandfather would approve of.

 

#1: Perfect the Pushup

When Charles Atlas promised the men of America that he’d transform them from weaklings into masses of muscle, the fitness industry was forever changed. But “Dynamic Tension”—for all its faults—also had its strengths. It was a program based on the basics: bodyweight. As the legend goes, Atlas studied lions, noticing that animals had no exercise equipment. They had no gyms. Instead, they pitted one muscle against another. And dropping down and giving 10—or 20 or 50—should still have its place in your routine. “With proper form, your pushups and pull-ups are still the best exercises you can do. They engage your core with a functional push-pull action,” says Sims.

 

#2: Do It Right—or Stop Doing It

Focus on form. If your technique is all wrong, you might be doing more harm than good. Why? Misalignment means the biomechanics of movement are out of whack.  The result: increased stress in different joints and potential muscle imbalances—the perfect setup for overuse, chronic pain, and injury, Sims says.

But mastering the “how to” isn’t all about taking preventative measures. “The other aspect of proper form is that you end up using the smaller, stabilizing muscles giving you core stability for daily movement,” Sims explains. And if you’re engaging your muscles all day—with good posture (yes, you really should pull your shoulders back), or by perfecting a pushup—you’re building core strength without realizing it. Slouched over, resting on your elbows, back twisted? It should be no surprise that you make grandpa noises when getting up from your chair.

 

#3: Drink, Baby, Drink

Athletes have been around far longer than Gatorade and the new class of beverages strewn across supermarket shelves (ones that promise to replenish, hydrate, and boost performance). And when a run was no more than a run, athletes didn’t swear by high-concentration sugary liquids.

When a workout isn’t long enough or intense enough to result in severe fatigue, plain old water works, says Matt Fitzgerald, sports nutritionist, and author of thebook Diet Cults. “In fact, it’s not necessary to drink anything in most workouts lasting less than an hour,” he adds. That’s not to say that drink scientists aren’t onto something: “You need a small amount of sodium to actually pull water into the body,” says Sims. That’s why low-concentration approaches (Nuun, SOS, and Sims’ OSMO) have become popular.

 

#4: Eat a Quality Breakfast

Rising with the sun means more hours to move and more hours to eat well. “One of the overlooked benefits of eating breakfast is that it provides an early and additional opportunity to make progress toward meeting daily quotas for high-quality food types such as vegetables and fruit,” says Fitzgerald.

It’s not hard to start knocking out nutritional requirements before your day begins either—one serving of vegetables or fresh berries added to whole-grain cereal—can make all the difference, says Fitzgerald.

Just remember composition, says Sims. A croissant and a coffee won’t cut it: “You wake up with high levels of cortisol (the belly fat hormone), and adding sugar and caffeine will perpetuate cortisol’s actions,” she says.

 

#5: Repeat After Us (One More Time): I Will Eat Real Food

You won’t find the recipe for a healthy diet on the back of a package. Change the way a food naturally exists, and you change the way your body absorbs it. “There is a disconnect between the marketing claims of pre-packaged food and real food made from scratch. And food can’t just be reduced to single compounds,” says says Allen Lim, Ph.D., founder of Skratch Labs.

To that extent, Fitzgerald has spent time analyzing world-class endurance athletes—a group as fit and healthy as any population on earth—finding a simple trend: “what I call ‘agnostic healthy eating,’” he says. What that means: eating inculturally normal ways, but not avoiding food groups entirely; filling meals with vegetables, fruit, nuts and seeds, fish and high-quality meat, whole grains, and dairy; and only sparingly eating low-quality refined grains, processed meat, and sweets. “If this formula is good enough for athletes who place tremendous demands on their bodies, it’s good enough for us,” he says.

 

#6: Feel Your Way to Faster

The most sophisticated and reliable fitness monitoring device that exists—or will ever exist—isn’t a device at all: it’s your brain, says Fitzgerald. “If your body needs rest, your brain will communicate that to your conscious awareness in the form of feelings of fatigue and low motivation,” he explains. The symptom: a greater perceived effort: “If the body is fatigued or if its performance capacity is compromised, the brain will have to work harder to get the same level of output, and the greater the effort the exerciser will perceive.”

On the other hand? If your body is responding well to your training and is ready for more hard work, your brain will let you know that too in no uncertain terms, Fitzgerald says.

 

#7: Lighten Up and Have Some Fun

“The more you enjoy your training, the more you’ll put into it,” says Fitzgerald. “And the more you put into it, the more you’ll get out of it.” The research agrees: Your best efforts will likely come when you’re having the most fun, a 2012 study by Alan St. Clair Gibson of the University of Worcester found. Find something you like and the addiction will come naturally: “Research indicates that the association of ‘fun’ with things you do perpetuates stress release, making you want to go back for more,” says Sims.

 

#8: Recover. No, Really: RECOVER.

One of the problems with the evolution of cross-training is that you can go hard every day. The problem: That’s not what your body needs. The key is finding an easy-hard cycle you can give into, says Michael Joyner, M.D., and physiologist and anesthesiologist at the Mayo Clinic. “People have forgotten to make the hard days harder and the easy days easier.” Think in terms of “active rest”—a 3- or 4-mile run for a distance runner, calisthenics, jumping rope, or classic conditioning drills, Joyner says. “That’s really important.”

 

#9: It’s Not All About the Bike, the Shoes, or the Compression Underwear

Aerodynamics, biomechanics, breathability—they’re words that get a lot of ink (on labels, in magazines, and in the scripts of gear salespeople across the world). And yeah, tech has its perks. Breathable fabrics make long and hot hikes more bearable. But will your gear always make the difference?

A recent University of North Carolina-Chapel Hill study found only 14 percent of runners who laced up in lightweight kicks reported injury in a year’s time; almost half of runners in traditional sneakers did. So plus one for minimalism? Not so fast. The same University of North Carolina research revealed that people who chose traditional shoes landed differently from those who donned the minimalist shoes (on their heel or mid-foot versus on their forefoot).

The point: Everyone is different. And gear that works is subjective. “Good gear makes things more enjoyable, and most importantly prevents injury,” says Sims. So don’t skimp on no-brainers: proper bike fit, shoes, and protective items—but don’t become slaves to them.

 

#10: Never Stop Moving

Take this in the most expansive and philosophical way: Build movement into all aspects of your life—work, home, play—and throughout your life. You name the disease and exercise is the cure. “It’s proven to reduce the likelihood of weight gain, diabetes, heart disease, stroke, liver disease, cancer, Alzheimer’s, osteoporosis,sexual dysfunction, and a host of infectious diseases,” says Fitzgerald. Work out, and not only will you be healthier, but happier, more confident, and (bonus!) smarter, Fitzgerald adds.”

 

Source: http://www.outsideonline.com/fitness/bodywork/the-fit-list/10-Timeless-Fitness-Laws.html