JULY NEWSLETTER
Welcome! Nice long days in July make it easy to get up early or join us in the evening for a satisfying workout or any of your other wellness needs. Whatever your preferred time of day, please enjoy our July Newsletter.
Gym Offer: Student Memberships
Montclair Physical Therapy and Wellness is offering a special Student Rate for the gym. For those 16 to 24 years of age with a valid student ID, monthly membership is only $60, and we’ll waive our usual $150 enrollment fee. You’ll save $165 the first month! Call 510-339-2116, or stop by for details.
Pilates: New Class Added
We are pleased to offer an additional Pilates class. The combo class “Reformer 1 and Tower” will be taught by Liz at 7:30 am to 8:30 am on Thursdays. Call 510-339-2116, or stop by to schedule.
Be sure to tell your friends about our beautiful new Pilates Studio, right in the heart of Montclair Village, with validated parking!
New Gym Equipment
 No waiting for the elliptical trainers now that we have a couple of brand new machines. Give the new SciFit elliptical trainers a try. The new machines have contact heart rate monitors to help you maintain your target heart rate. They also have several program options, including 6 hill profiles. The foot beds pivot with your natural gait motion for decreased stress on your feet. (Helpful tip—place your feet far enough forward for a comfortable motion.) The large, ergonomically positioned handles help with proper body positioning. (Helpful hint—hold the handles low enough that you have a comfortable arm excursion.) Enjoy!
In the back patio we also have a new stand for the heavy bag, so you are able to punch or kick your aggressions out for a great work out once again.
In response to a number of requests, we have added a chin up bar. It is located in the back patio on the heavy bag stand.
Body Composition & Nutrition Assessments
Why is Body Composition Important to My Health?
Research has shown that body composition is directly related to health. A normal balance of body fat is associated with good health and longevity. Excess fat in relation to lean body mass, a condition known as altered body composition can greatly increase risks for cardiovascular disease, diabetes, and more.
Body Composition assessment provides early detection of an improper balance in your body composition, which allows for earlier intervention and prevention. It also measures hydration level, and cell membrane health, two biomarkers that are critical to optimal health.
If your results are not optimal, a Nutrition Assessment will help to improve these biomarkers. Nutrition suggestions to improve your body composition will be discussed during this assessment.
Cost: $30
Length of time: 45 minutes
Dates: Saturday 7/12 from 10am to 3pm
Sunday 7/13 from 10am to 3pm
Tuesday 7/15 from 3pm to 7pm
OR by appointment.
Note: Bringing the results of a recent blood test will help the nutritionist target a good eating plan for you and more targeted lifestyle suggestions.
In addition, Montclair Physical Therapy and Wellness also offers a 6-WEEK PROGRAM TO REDUCE EXCESS FAT AND IMPROVE BODY COMPOSITION.
This program is about more than just weight loss:
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It can help you lose unhealthy fat while retaining healthy, lean muscle.
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It integrates body composition testing (fat & lean tissue ratios)-because being thin doesn't necessarily mean you're healthy.
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An imbalance in body composition (gaining too much fat or losing too much muscle) can lead to serious health problems such as high blood pressure, altered cholesterol levels, etc.
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Loss of muscle results in loss of ability to burn calories, which makes it much more difficult to maintain weight loss over time.
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The program focuses on lifestyle factors that are the underlying cause of many health problems.
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Most diets focus on NOT eating-not eating fat, not eating carbs, or just plain not eating much of anything. With most diets, success is based primarily on will power.
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The eating plan emphasizes the need to eat, and to eat frequently.
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The focus is on eating THE RIGHT KIND OF FOODS-the right kind of fat, the right kind of carbohydrates, and the right kind of protein-all in the right portion size.
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The program incorporates a low-glycemic-index eating plan based on the latest scientific research that will help you maintain stable blood sugar and energy levels.
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According to recent studies, low-glycemic diets are more effective than low fat diets in treating obesity, insulin resistance, dyslipidemia, cardiovascular disease, and type 2 diabetes.
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People report less hunger and more energy, making it much easier to stick with the program.
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The goal is to optimize your body composition, lose excess fat, increase energy, and vitality while decreasing toxicity and inflammation.
Cost: $350 for the entire 6 weeks
Dates: By appointment.
Free 15-minute phone consultation for anyone who has questions about the program.
Heart Rate Coherence & Nutrition Assessments
Is Your Heart-Rhythm Coherent?
High Coherence = Less Stress!
The Rhythm of the Heart – The very core of HeartMath’s findings regarding the ability of human beings to improve their lives emotionally, physically and mentally is what is known as "heart-rhythm coherence." In simple terms, your heart is coherent when your heart-rhythm patterns are smooth and balanced such as might be seen in an electrocardiogram. An incoherent heart is marked by jagged, disordered or irregular heart-rhythm patterns. When you are in a coherent state, you are more energetic, less susceptible to sickness and disease and able to perform your daily affairs more effectively and with greater clarity and ease. You can "teach" your heart to achieve more coherence even during a high-stress situation.
Cost: $30
Length of time: 45 minutes
Dates: Saturday 7/12 from 10am to 3pm
Sunday 7/13 from 10am to 3pm
Tuesday 7/15 from 3pm to 7pm
OR by appointment.
Note: Bringing the results of a recent blood test will help the nutritionist target a good eating plan for you and more targeted lifestyle suggestions.
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Fourth of July Holiday Hours
 Montclair Physical Therapy and Wellness will be open from 7 am to 12 pm on Friday, July 4th. Regular Gym hours will resume for the weekend.
 Exercise of the Month
Standing Rows at the Cybex Functional Trainer
Purpose: To strengthen the rhomboid muscles of the upper back as well as the posterior deltoid and biceps muscles, while stabilizing with the postural or trunk muscles. This exercise especially requires you to pay attention to your posture and body mechanics.
Preparation/Start position
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Adjust the arms of the Cybex FT360 to the downward position (number 1, letter B)
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Grasp the handles and stand in a partial squat, keeping your head, neck, and back lined up in the “neutral spine” posture. You should feel as if you are sticking your buttocks out as if reaching back for a chair. Your knees should be lined up behind your second toes..
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Position the dumbbells to the sides of your upper chest with your elbows under the weights.
Movement
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Stabilize by slightly pulling in your abs (belly button in towards your spine).
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Concentrating on using your shoulder blade muscles, pull your shoulder blade(s) back and your elbow(s) to your side(s) as you bring the pulley(s) up and back.
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Return the pulley(s) slowly to the starting position.
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Start with a light weight.
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Perform for 3 sets of 8 to 25 reps (until the targeted muscles are slightly fatigued).
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Note that the exercise can be performed with both arms at once, or one arm at a time.
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