WE ARE STILL OPEN!
Our office is following WHO and CDC protocols. We have stepped up our ALREADY rigorous disinfecting procedures to do our part to minimize spread of ALL illnesses, like the more deadly flu A and B.
No primary care physician? Need your annual history/physical and blood work? Looking for an integrated health care clinic? Tired of long waits and expensive care that is not patient centered? Then you’re going to love what we are announcing!
Physical Dimensions IHG has completed their medical integration and have welcomed Emily Holladay FNP-C to our team as Clinic Medical Coordinator. She is a Board Certified Family Nurse Practitioner with diverse experience in spine and orthopedic specialties, as well as primary and urgent care practice.
In a patient centered environment, we are fulfilled knowing we can provide the best care to our customers by adding additional services to our practice! We hope that you will join us in welcoming our newest member of the team!
Interested in learning more about the services Emily will be providing? The following list will give you a sneak peak!
She will practice and treat, in a patient centered environment:
-General medical care and case management
-Ordering and Interpreting Bloodwork
-SI Joint Injections
-Trigger point injections
-Ordering and interpreting imaging (i.e. x-rays, MRI, CT scans, etc.)
With the standard of care at our clinic being high and our never ending goal of patient centered care, Ms. Holladay is a perfect fit for our model.
Call today and set up your new patient evaluation with Emily.
Staying hydrated correctly in our Colorado environment is difficult…especially if you’re an athlete, and even more difficult as an endurance athlete.
“Extraordinary measures are required to stay hydrated under extraordinary circumstances. Cold climates, indoor heat, high altitude/air conditioned summers are conditions that contribute to low humidity and dehydration. Other circumstances include athletics, alcohol and caffeine consumption, smoking, air travel, high doses of EPA/GLA, sweating, certain medications and insufficient salt and/or water intake.
Signs and symptoms of dehydration may include any of the following; fatigue, sweet cravings, insatiable appetite, lack of thirst as well as insatiable thirst, an aversion to salt and/or water, dry skin and/or mouth, low and high blood pressure, poor recovery after exercise and training, increased susceptibility to colds, flu, headaches and muscle aches and pains.”
As we sweat we lose 1-2 liters of water per hour. When we lose water, we lose electrolytes. Of the most commonly lost minerals, people think of sodium. Sodium is important for the body’s water regulation, it helps with heart function and is a key component in muscle contraction. Fortunately, the typical American diet contains enough sodium that deficiency would be rare in most cases. However, if you are an endurance athlete, depletion may become an issue after about 3 hours of sustained physical activity.
Potassium is another electrolyte that is fairly recognizable. Potassium’s role is to help with water balance but also the acid-base regulation of the blood. The kidneys are the prime regulator of potassium so most potassium is excreted through the urine. Since potassium is involved with the acid-base regulation keeping potassium levels regulated will help to buffer the lactic acid build up in muscle tissue especially in endurance athletes where longevity is key. Potassium is kept inside the cell and sodium is kept outside the cell.
Magnesium is an electrolyte responsible for keeping potassium inside and sodium outside of the cell. Magnesium is found in abundance inside ATP cells (the body’s energy cells) and is also involved with the contraction of muscle, nerve conduction and helps with cell division and repair. Magnesium is found in green leafy vegetables, which we all know we need to increase our daily consumption. Endurance athletes, if you want to have the optimal kick for the end of your event keep magnesium levels topped off.
Chloride helps regulate the repolorization (relaxation) of the muscle so that contraction can take place again and you body can perpetually be propelled through a particular movement.
A note to all of you endurance athletes: please do your do diligence with keeping your electrolytes balanced so that you can continue to perform at your best. Physical Dimensions has two phenomenal products that are recommended to help you maintain the proper balance, carried from Health Equations and Designs for Health.
Trying to get healthy and thinking about taking a supplement to boost your results? It may seem like a somewhat simple addition to your daily routine, but the quality of your supplements matters! Here are our Top 5 Reasons to Avoid Supermarket Supplements:
Before agreeing to take supplements I would strongly encourage you do research as to why you need a particular supplement. Please use an accredited source like PubMeb over Wikipedia or “Dr. Google”.
Designs for Health, the product line we carry and trust, fully guarantees that our products are produced utilizing the highest standards of manufacturing. Each product is evaluated and monitored for quality throughout the manufacturing process.
Specifically, they guarantee that every Designs for Health nutritional supplement:
One great supplement that most everyone should be taking is a B-complex. Designs for Health creates a great product, B Supreme, which includes all B vitamins (B12 included). The modern refined diet, high in sugar, alcohol, and devitalized foods, leads to lower levels of B vitamins. Stress and many medications may also lower B vitamin levels. While B vitamins have mainly been researched individually, they also have therapeutic power when taken together.
To get the best metabolic boost from your workouts, you want to do a full body workout. To maximize your lifts, a push day and pull day format works best.
– Push days are chest, shoulders, triceps, quads and calves
– Pull days are hamstrings, lats, biceps, posterior shoulders
– Push, pull, off day then repeat
– Push day, off day, pull day, off day then repeat
Start with leg exercises first then finish with chest, back and arms. Cardio can be done on lift days or on off days (your choice!) it just needs to be a minimum of 30 minutes 3x/week.
In regards to nutrition/diet here are some key things you can incorporate to get you on the right track.
– 5 meals per day spaced about 2-2 1/2 hours apart
– 3 meals and 2 snacks
– Always eats breakfast, preferably within 30 minutes of waking up
Breakfast should be a protein based meal (at least 20 grams). Think eggs, Greek yogurt, peanut butter/almond butter, or a protein shake/bar to start off your day.
Post workout meals should be protein and carb based to begin muscle repair. It’s a good idea to get protein into your system within 30 minutes from when finish up.
A few other helpful tips!
-Eat plenty of fruits and veggies daily
-Daily protein intake should equal 1 gram per ideal body weight
-Daily water intake should be roughly 1 oz/lb of body weight (e.g 120oz if 120 lbs)
Keep in mind these are general guidelines. If you would like more information or a more sport specific diet please schedule an appointment with Dr. Frederico Pacheco, D.C. at 303-925-1050 or book online at www.physicaldimensionsihg.com.
We provide many options to treat your injury and stimulate healing and recovery. From overuse injuries to acute injuries we have the tools needed to treat you.
Our Doctor of Physical Therapy (DPT) has completed extensive education on manual therapy techniques and exercise prescription specifically biased towards an outpatient, orthopedic population.
Functional Dry Needling is a therapeutic treatment procedure that involves multiple advances of a filament needle into the muscle in the area of the body which produces pain and typically contains a trigger point.
The biggest pitfall for most people when it comes to exercise or personal care is time. How many times have you heard some one say; “I don’t have time” or “there are not enough hours in the day.” Well, I have a solution just for you -calisthenics. more “Just Move No Excuses”