Next Level Care at Physical Dimensions

No Primary Care Doctor? No Problem!

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 Lindsay Chesley FNP-BC 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!

Services

Interested in learning more about the services Lindsay 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

-Prescriptions (non-opiate)

-Annual physicals

-Ordering and Interpreting Bloodwork

-Sports Physicals

-Joint/Bursa injections

-SI Joint Injections

-Piriformis Injection

-Nerve blocks

-Trigger point injections

-Therapeutic Botox

-Ordering and interpreting imaging (i.e. x-rays, MRI, CT scans, etc.)

-IV infusions

-Acute Injuries

-Sick Visits

-Much more

 

Coming Fall 2017 for proper condition and patient selection:

-PRP, Stem Cell, PPP, Dextrose-Prolotherapy

-Diagnostic Ultrasound

 

With the standard of care at our clinic being high and our never ending goal of patient centered care, Ms. Chesley is a perfect fit for our model.

Call today and set up your new patient evaluation with Lindsay.

(303) 925-1050

The Importance of Electrolytes and Hydration

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.”  

Heath Equations 

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.

General Guidelines for Exercise & Nutrition

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

Two options:
– 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.

Just Move No Excuses

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”

The Roads to Recovery

Whether you are recovering from overuse injuries, surgery or just aches and pains from your daily activities there are multiple different roads to be considered regarding your plan of care. It can take one (not likely) or many more treatment options to help you achieve a pain-free status with improved function and improved quality of life. Before deciding which one would be the most effective for you, an examination/evaluation must be performed by your practitioner to help determine the root cause of your symptoms. Below are the objective measures that will be assessed and treatments to improve each limitation. Depending on how many dysfunctions are present on your evaluation, this can determine an appropriate plan of care. more “The Roads to Recovery”

Basic Terminology of an MRI Report

There is a lot of unfamiliar terminology when it comes to a radiologist’s report of findings regarding the images of your spine. So I will try to make it easier for you to understand what it all really means! Also, please remember that the MRI of your spine will commonly have incidental findings that do not correlate with your subjective report or with our clinical examination. These findings will not be ignored, but treatment for your condition will focus on those findings that diagnose your source of pain. more “Basic Terminology of an MRI Report”

Sever’s Disease

Sever’s disease is a common heel injury occurring in children. This can be a very painful diagnosis as a result of calcaneal apophysitis, or inflammation of the growth plate located in the heel bone. This disease usually occurs during the child’s growth spurt into adolescence over the course of 2 years when the child is growing the most rapidly. The growth spurt usually occurs between the ages of 8 to 13 for girls, and 10 to 15 for boys. It is not usually diagnosed in children older than 15 years of age because the growth plate has usually fused (as it should) by this time. more “Sever’s Disease”