June 2015
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Health Tip

Stay Hydrated


 Keep a reusable water bottle on your desk to sip often. Staying hydrating can satiate hunger and cravings, reduce bloating, and keep you more alert.


(Source: WomensHealthMag.com)



Hello and welcome to our June newsletter!


This month, we'll be learning about icing and heating injuries.  We'll also be featuring Part 2 of our Pilates series with a new move and technique tips for success.





Congratulations to Tri-Rehab owner, Jan Lauer, for winning the National Award - Most Distinguished Athletic Trainer given by the National Athletic Trainer Association for 2015!


The Most Distinguished Athletic Trainer award recognizes NATA members who have demonstrated exceptional commitment to leadership, volunteer service, advocacy and distinguished professional activities as an athletic trainer. 


Jan will receive the award at the National meeting on June 25th in St. Louis.


Jan C. Lauer, MA, ATC, PTA, CSCS

Jan Lauer, CEO of Tri-Rehab, Inc. and Co-Owner of Assured Medical Billing, Inc. and Earning Results, LLC, is an entrepreneur who has been prominent in the development of athletic training programs, business opportunities and expanding practice settings. During her tenure as President of the Michigan Athletic Trainers' Association, she was involved with the passage of AT licensure and worked to enable ATs to receive recognition for their education and credentials regardless of the work setting. She established the athletic training programs at five different institutions for which she worked over the years. Lauer is a graduate of  Missouri State University, Eastern Michigan University, Kent State University and currently serves as Treasurer for the BOC Board.

3 Basic Pilates Moves You Should Be Doing: Part 2


Janel Davis- Heitzmann, PT, CSCS


A strong core stabilizes your body and works as a natural back brace, keeping your joints and spine healthy. It also increases your power-a must for improving your golf or tennis game.

Now that you have mastered the Chest Lift exercise from last month's newsletter, it's time to move on to strengthen other parts of the core. (Remember that the core is more than just the abdominals- it includes your back, hips and gluteals as well.) As you strengthen your abs, it's vital to tone the back of the body as well.


The second exercise in a three part series of beginning pilates moves: The Shoulder Bridge



1. Lie on your back with your knees bent and your feet hip-width apart.


2.  Keep your arms at your sides and raise your hips without arching your back. Tighten the muscles of your buttocks and hamstrings, and hold for five breaths.


3.  Lower down slowly, one vertebra at a time to the floor.


4.  Repeat 10 times. Progress up to 4 sets of 10 repetitions. 


Now you have two of the three best beginning pilates moves to strengthen your core. Keep practicing and be sure to check next month's newsletter for the final exercise.


  Image: fitness4her.com

Ice or Heat an Injury?  

By Michele Stanten


One of the most common sports-medicine questions is whether to chill out or warm up an injury. Both heat and ice can boost healing by manipulating blood flow. Ice restricts blood flow, which reduces inflammation and pain. Heat increases circulation, which boosts the supply of oxygen to the site, accelerating the removal of waste products. The trick is knowing when to use each.


This "cheat sheet" was created by our sister publication, Runner's World, with expert input from Carl Nissen, MD, of the University of Connecticut Health Center in Farmington, and Christine Worsley, assistant athletic trainer at the Rochester Institute of Technology in New York.


Choose Ice

After an injury: Within the first 24 to 48 hours, apply for 20 minutes, then remove for 20 minutes. Repeat often. Try to apply within 20 minutes of sustaining an injury.


How to apply: Place a thin towel over your skin for protection, then wrap the ice pack tightly around the area. Or try an ice massage: Freeze a paper cup full of water, tear off the top rim to expose the ice, and move the ice continuously over the injury.


Precautions: Those with Raynaud's disease or former frostbite sufferers should not use ice on affected body parts.


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