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Topic of the Week:  Food Fight

By Hanniel Puell

All of us are eager to improve our nutrition intake and strive to eat “cleaner.” However, the more nutritious choice isn’t always the obvious one. We are going to weigh in on some common foods in a head to head fight to see which one may have a better nutrition benefit for you.

The Battle: Bison vs. Beef Bison, or Buffalo, may be linked to fewer coronary woes than industrial beef. A 2013 study in Nutrition Research found that consuming bison 6 days a week for 7 weeks resulted in less of a rise in blood triglycerides, inflammation and other heart disease risk factors in volunteers than consuming beef (McDaniel et al. 2013.) The likelihood of this decrease can be due to pasture-raised fed rather than grain-based diet in a feedlot. Animals that are pasture-fed provide less saturated fat and more omega-3 fats resulting to bison a more heart-healthy red meat option.

The Battle: Apples vs. Pears Both of these fruit are great sources of anti-oxidants however pears provide 50% more dietary fiber compared to other medium sized foods. Studies suggest that higher intakes of fiber can help slash the risk for several types of cancer, potentially by helping eliminating toxins from the body. By promoting satiety and reducing overeating, a high-fiber diet is also thought to play a key role weight-loss and reduce risk of type 2 diabetes.

The Battle: Almonds vs. Walnuts A Harvard School of Public Health study found that despite their higher calories count, buts are associated with lower weight gain. Walnuts harbor higher levels of omega-3 fatty acids however almonds reign supreme in a number of other nutritional elements, including protein, fiber, Vitamin E, riboflavin, magnesium and phosphorus. This makes almonds a more nutrient dense option.  Daily almond consumption has also shown to help with inflammation associated with chronic diseases like diabetes and heart diseases.

The Battle: Kale vs. Spinach Looks like Popeye got it wrong. Compared to spinach, jaunty kale contains nearly twice as much immunity-boosting vitamin A and four times as much of the antioxidant vitamin C. Kale also provides 70% more bone-strengthening vitamin K and three times as much lutein and zeaxanthin, an antioxidant duo shown to bolster eye health.

The Battle: Whole-Wheat Bread vs. Sprouted Bread Research shows that sprouted breads, such as Ezekiel, brought smaller spike in blood sugar in volunteers than the whole-grain breads that were tested. This could help fight against conditions associated with poor blood sugar control like diabetes and obesity. Sprouted breads are often richer in protein and fiber and are also thought to make foods easier to digest.

The Battle: Quinoa vs. Brown Rice Compared to humble brown rice, quinoa provides more generous doses of protein, fiber, energy-boosting iron, potassium, magnesium, zinc and folate. Need we say more? A rare grain, quinoa contains a full complement of amino acids, making it a valuable protein source for building muscle. What’s more, quinoa takes about half the time to cook making it a go-to grain everyone who are on a rush or tired from a long day.

The Battle: Greek Yogurt vs. Regular Yogurt Greek yogurt provides about twice as much protein as regular yogurt making it an especially satiating snack with muscle-building benefits. A recent University of Missouri study found that health women who noshed on high-protein yogurt for an afternoon snack felt less hungry and waited longer before seeking our more food than eating lower protein yogurt. A lot of the sweets are removed during the straining process which gives Greek yogurt ½ the calories less in sugar compared to regular yogurts. One advantage that regular yogurts have is their higher content of calcium compared to Greek yogurts.

Final Battle: Frozen Fruits/Vegetables vs. Canned Fruits/Vegetable One of the obvious reasons why frozen is better over canned are free from sodium and added sugar. Rapid freezing shortly after harvest helps to lock in vital nutrients, some of which the canning process can degrade.

Note = information provided is for educational purposes only.

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077 or at star@progressivept.net.

For more information about Progressive Physical Therapy, click here

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photo courtesy of Richie Girardin

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Topic of the Week: Carbohydrates and Conditioning

By Hanniel Puell

Last week we looked at the importance of Carbohydrates for overall general health. This week we are going to talk about carbohydrates and conditioning and how to utilize it for optimum performance.

Nutrient timing

Pre-Workout:

Studies suggest you having a meal 2 hours before activity and should be higher in carbs while lower in protein and fats. If it has been more than three hours since your last meal, eating a carbohydrate 30-45 minutes before workout would be recommended. In these situations you would like to eat carbs that are easily absorbed such as: banana, orange, nectarines, apples, etc.

During:

If you are training for less than 60 minutes you do not require special fueling tactics, longer bouts do. If you are diabetic, it is always good to have glucose tablets handy just in case you may experience low sugar during your program. (We will talk more about fluids during our “Hydration” talk)

Post:

Goal should be to replenish your muscles with glycogen and facilitate recovery of muscle tissue with protein. “Simple” Carbs are best during this time because it can be quickly absorbed by the muscles.

Now the question is how much is needed?

Data suggest we should be eating 45-65% of calories from Carbs. American Diabetic Association & American College of Sports Medicine suggests 6-10gm/kg/body wt. (2.7 – 4.5 grams of body wt.). This is believed to provide optimal fuel for working muscles during demanding activity.

Carbohydrate Choices:

Choose carbohydrates that are nutrient dense- most nutrient for least amount of calories. Examples include-fruits, veggies, grains, beans, dairy. Whole grains, fruits and veggies should make up the bulk of carbs intake.

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077 or at star@progressivept.net.

For more information about Progressive Physical Therapy, click here

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Topic of the Week: Understanding Carbohydrates

By Hanniel Puell

The fitness and diet industry thrive on throwing out buzz words such as “fat-burning”, “metabolic” and “glycemic index” to push their supplements. In conjunction with fad diets, this combination leads to plenty of nutrients becoming demonized, especially CARBOHYDRATES.

Low-carb diets have been around for decades and plenty of people follow these diets because it is believed to be “healthier” and allow you to look and feel better. Furthermore, these restrictive diets create more stress on individuals making it harder for anyone to enjoy food both at home or dining out.

We are here to help clarify carbohydrates and how this macronutrient is essential to include into your nutritional plan.

The real reason why people have a bad stigma towards carbohydrates (carbs) is because they do not really understand it. Carbs is the body’s primary energy source. Once we eat carbs, our body breaks them down into glucose and our muscles and brain uses them for fuel. If we dig a little deeper we find that the brain, red blood cells and parts of the eye RELY EXCLUSIVELY ON CARBS. Carbohydrates also provide energy needed for exercising, particularly higher intensity exercises.

I like to categorize carbs into three food groups: fruits, vegetables & starches. Yes, fruits are carbs. For individuals who are on a “No Carb Diet” I always ask them what exactly they eat. Their response? A lot of vegetables, fruits and lean protein. If someone were truly eating a “no-carb diet” two of the three things they mention would have to be eliminated and all they would be eating is pure protein. Educating ourselves will allow a positive step forward into regaining control of your food and weight.

Foods such as potato, pasta, rice and bread are what makes up the starch group. These are usually the foods that have been victimized by fad diets and people tend to stay away from. In his book, Understanding Metabolism, Scott Abel writes, “What if I could tell you about a new wonder supplement? What if I could tell you that the amino acid profile of this wonderful new supplement is as good as or better than the best whey protein, calorie for calorie? What if I could show you that this new wonder supplement has a higher biological value than soy protein as well – but it is also from a plant source?... What if I make sure the micronutrients of this new supplement is rich in Vitamin C and zinc, as well as B Vitamins and also potassium, antioxidants and even fiber for digestive efficiency? Sounds pretty amazing right? This is the nutritional profile of…a potato.”

How can something as described above be so harmful? As Scott Abel says, “Are there really any ‘unhealthy’ unprocessed whole foods that come from a plant source?” All of us have to live our lives in a state of balance. Some may have to balance work with family or work with training or even balance the amount of carbohydrates one eats. Carbohydrates is a macronutrient that have various functions and different sub-categories that it can take half a semester of a college class just to explain it all.

So for the sole purpose of this topic, here are two key points necessary for us to understand about carbohydrates which are essential for our daily lives:

1) Carbs is our body’s energy source (especially the brain)

2) Do not be afraid to add starches into your meals. (In moderation of course)

Do yourselves a favor and enjoy a potato, slice of bread or pasta once in a while. If included properly into your nutrition, you can lose fat, gain muscle, gain strength and not restrict your nutrition. EVER. If you need more information on how to implement an unrestrictive nutrition program, we will provide you with the tools to free yourselves from “diet prisons.”

Next week we will talk about carbohydrates and training!

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077 or at star@progressivept.net.

For more information about Progressive Physical Therapy, click here

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Topic of the Week: Understanding Energy Needs Part I

The first step in your body transformation is understanding energy needs (calories) and its various applications. Questions such as: how much calories should I be eating? Do I decrease 500 calories a day from my normal intake to total 1 pound loss in a week? Should each meal be 400 calories or less? Should I eat after 6 o’clock? Sound familiar?

Asking all of these questions, especially in the beginning, is completely overwhelming for the individual who is getting ready to begin their transformation. These questions tend to develop an obsession over food, calories, and portions and, eventually, the individual will end up relapsing after a few weeks. Furthermore, it is presumed that eating less calories and exercising more is the best solution to lose fat. This is NOT COMPLETELY TRUE.

There are various factors that influence energy needs:

Increase Weight- There are two reasons why someone would want to increase their calories: they have more lean muscle than body fat which requires more energy to maintain OR the person is underweight and needs to increase in weight, size and/or mass.

(Weight (160) x 15 =2400 Cal)

Maintain Weight- Those who want to maintain weight usually are comfortable where they are physically.

(Weight (160) x 12 = 1920 Cal)

Lose Weight- At first a lower intake would be required to burn excess energy. However, as exercise intensity increases, a muscle increase, the food caloric intake also has to increase.

(Weight (160) x 10 = 1600 Cal)

Height- Lets imagine we have two individuals who both weigh 150 pounds. One of these individuals is 5 feet tall and the other is over 6 feet tall. Based on their height, and body composition, we can assume that one of these individuals is underweight for their height and the other is overweight for their height.

Activity level- The more intense your activity level combined with the frequency, the more energy you will need in order to continue. This may sound counter intuitive to what is perhaps said in popular training programs, however, as you become stronger and leaner, the more calories you need to sustain it.

Biological- Hormones plays a critical role in your body transformation. In fact, your transformation is primarily based on hormonal responses to your nutrition, exercise, rest, recovery, stress and sleep. If there is a hormonal imbalance (thyroid, estrogen, insulin, etc.) then that has to be corrected first before your body can physically change.

The calories you consume should reflect your activity level. The more active you are, the more calories needed and vice versa. THIS DOES NOT MEAN EAT JUNK JUST BECAUSE YOU HAVE BEEN TRAINING MORE. The food you eat has to be clean, quality sources that will work along with you to reach your goal. Great training program combined with bad nutrition will lead to BAD RESULTS. Great training program combined with great nutrition will lead to GREAT RESULTS. Do not let hunger affect you negatively. Hunger is completely normal and is something you want. It lets us know that you are working correctly and you are beginning to build muscle along with increasing your metabolism.

Pay attention to your meals, do they reflect to your training? Are you eating enough or are you eating too much? Finally, do you find yourself hungry afterwards or full? Assess yourself and see if you could benefit from modifying your calories.

Next week we will look into how energy is utilized and how we can maximize your results!

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

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Topic of the Week: New Year, New You?

By Hanniel Puell

The holidays are finally over and the New Year has begun. For thousands of individuals, this is the time where resolutions are being made. These include losing fat, getting more organized, traveling more, etc. Resolutions are interesting because individuals understand what aspects of their lives may need to change in order to improve their standard of living. Every resolution is driven by a desire. That desire turns into motivation. And…..that’s usually where it ends.

How many of you have met someone who actually made a resolution and fulfilled it? What about yourself? Have you ever fulfilled a resolution you once made? If so, how did you accomplish it? How long did it take?

Let me give you some examples of resolutions that came true.

Aryana was fresh out of a fashion and design school and working two jobs. Her dream was to work in marketing for a big designer company, however, she felt “stuck” and “lost.” For two years, she worked long hours six days a week but she still wasn’t closer to her “dream” job. One year, she made a resolution to venture out and look for a position in her field. Every minute of her free time she would research various positions, study company missions and vision statements, and sent out dozens of resumes. Finally, she received a call back and an interview for a high end fashion company in New York. She saved her money and asked her parents for help to take the trip and be interviewed. One week later, she was working at a fashion and design company doing what she loves most.

Kara is a university professor and teaches archeology. She is well renowned in her field and makes appearances on television, documentaries, has been a keynote speaker around the world, and is the author of a book. She is also a single parent who takes care of her son. She needed to gain her body back and her life back. Kara had to divide her days into specific schedule that would allow her to eat, train, travel to work, write a book, grade papers, and spend time with her lovely son. Her resolution was to lose pregnancy weight to regain her confidence to travel across the world and appear on a documentary. Three months into her new routine and structure, she lost more than imagined and became stronger mentally, physically, and emotionally.

What do these two stories have to do with our topic? These women had completely different goals to reach however they both shared a common trait. Both of them had an internal DRIVE that kept them pushing. Their goals were so important to them and such a major priority which led them to ACT in order to achieve them. A GOAL WITHOUT ACTION IS NOTHING MORE THAN A WISH. A lot of work, effort, and dedication results in anything you want. You just need to want it enough in order to get it.

Starting today, all of you are going to make a New Year’s Resolution. In order to for your resolution to come true, it has to be something that means a lot to you, that’s a priority and extremely important. It has to DRIVE you to make changes, challenge you by facing uncomfortable scenarios, motivate you to become the person you’re capable of, and celebrate once you’ve adopted new habits to become the new you!

What is your New Year’s resolution?

_______________________________________________________________________

Why is this important to you?

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

Have you made this resolution in the past? If you have and failed, why do you believe that was?

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

What are some common “hurdles” you believe may prevent you from reaching your resolution?

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

“Hurdles” are inevitable and to be expected. How do you plan to prepare for them?

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

Finally, is this resolution a priority for you? Are you ready to make the necessary changes to reach your goal? Are you ready to take responsibility of your work ethics, habits, routines, set-backs, and accomplishments? Are you ready to meet the NEW YOU? ________________________

At the bottom, sign and date this sheet as a written contract TO YOURSELF. Make sure you have this hanging wherever possible to consistently remind you of your promise to yourself. After all, if you cannot keep a promise to yourself how can you make promises to others? Goodluck to everyone and keep in mind, the smallest steps make the biggest difference. We will see next time in class to continue your quest for the NEW YOU.

Signature: ____________________________________________________

Date:_______________ For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

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Progressive Physical Therapy STAR Program trains athletes to better themselves

Progressive Physical Therapy’s Specialized Training & Athletic Restoration program, better known as STAR, is a program where participants are enrolled in specialized small group training classes. Class participants workout in a positive environment that accommodates everyone and they are given tools to learn how to eat healthier, lose fat and keep it off.

“The STAR small group training program at Progressive Physical Therapy is a great program! In only two months I have lost 20lbs and inches in all the right places. I’m so happy with what I’ve accomplished so far and couldn’t have done it without this program,” said Lucy Ambriz, a STAR program participant. “What is also very important is that the trainers work in a physical therapy clinic. They evaluate your health and existing injuries and take this into consideration and modify the exercises as needed. This allows the goals of the individuals in the small group to be varied.”

Here at Progressive Physical Therapy we have also developed a program specifically designed for athletes. Each year we see many athletes, from pee-wee up to collegiate level, with various injuries that have sidelined them from their sport. Unfortunately these numbers continuously increase due to improper program design and athletes being told “push through” the pain.  The great news is that almost all of these injuries can be prevented if proper mechanical, structural and strengthening program would be implemented to the athletes’ routine.

“BEST PLACE TO HEAL ANY TYPE OF INJURY!! Whole family has come here and are back to health quicker than we ever thought. An amazing atmosphere! Nobody compares to how amazing the trainers are! Nino is one of a kind. He is just as motivated as I am too getting myself healthy again. I can't thank him, Shelly and Tina enough for what they have done for me!! There's so many great things about Progressive Physical Therapy. Very happy that I was recommended to come here, and would recommended anyone to get there treatment done here,” said Jake Ryan, who plays baseball for College of the Canyons.

With the STAR Athlete Program, our priority is to make sure the athletes can perform to their full potential during competition with minimal to no pain. In order for this to occur, we design a program that focuses on Stability, Mobility, Movement (Agility/Speed), Strength and Power. Majority of injuries occur during deceleration or landing, so by prioritizing our program on proper mechanics we can ensure our athletes will have a long and healthy athletic career.

“Working out with Nino, was the best decision I made as an athlete in rehab from an injury. Not only does he have various workouts for all parts of the body, he also works out your mind and makes you believe in hard work paying off. He will not let you get cheated as he will work you to your full potential and won't let you quit. I recommend anyone to Nino who wants to get there physical and mental state to top. 5 stars for Nino,” said Tyler Ryan, who also plays baseball at College of the Canyons.

We also have available our Sports Nutrition Program where both coaches and parents will be given tools and information about fueling their athletes. Topics such as energy needs, understanding macronutrients (Carbohydrates, Proteins, Fats), hydration, rest, recovery and more is covered during this presentation. This is separate from the STAR Athlete program and available upon request.

“My son, Dylan, had a traumatic fracture of his arm, which required surgery and plates implanted.  When Dylan first came into therapy, he was unable to lift his wrist or move his fingers.  His physical therapy restored full function of his hand and today you can’t tell that he had such a traumatic injury.  He is fully back to being a 10-year-old and competitively races BMX.  In order to prepare him for competitive BMX racing in his age group and above we came to Progressive Physical Therapy for their conditioning program.  This provided Dylan to get to the next level in fitness and he has demonstrated greater improvement in strength, speed, power, agility and flexibility. Progressive Physical Therapy is my first choice and I’m strongly recommending it to anyone,” said Brit Lyons.

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

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Progressive Physical Therapy STAR participants raise $200 for the Children’s Hunger Fund

Progressive Physical Therapy Specialized Training & Athletic Restoration participants worked hard during the “Holiday Bowl” this past November and December to lose fat, become healthier and raise money for the Children’s Hunger Fund.

Progressive PT STAR Trainer Hanniel Puell met with Rob Horton, the Children’s Hunger Fund executive director for Ministry Development & Midwest Region Tuesday morning to deliver a donation of $200. About a dozen community members sponsored the STAR participants.

“This was our first time doing the Holiday Bowl and I felt people were more motivated and focused a bit more because they knew they were dealing with a bigger cause other than themselves,” Puell said. “It was also great for the participants because they realized that they could still lose the weight even during a holiday season.

“Giving the money to the Children’s Hunger Fund actually felt really good. It felt really good knowing we could help those kids in need. The reaction from the people working at the Children’s Hunger Fund was amazing and we look forward to working with them in the future.”

The “Holiday Bowl” was a six-week-long challenge that began Monday, Nov. 2 and ended through Friday, Dec. 11. Progressive Physical Therapy STAR and one-on-one participants exercised and trained to better themselves and while the Santa Clarita Valley community rallied in support by sponsoring them.

Participants in the challenge were required to participate until the end and if they gain weight, they were asked to contribute to the fundraiser. Fat loss was tracked with weekly weigh-ins and bi-weekly measurements.

Throughout the challenge, Progressive Physical Therapy asked local businesses and community members for donations to match total weight lost in dollars or cents. Everything was donated to the Children’s Hunger Fund.

Specialized Training & Athletic Restoration, better known as STAR, is a program where participants are enrolled in specialized small group training classes. Class participants workout in a positive environment that accommodates everyone and they are given tools to learn how to eat healthier, lose fat and keep it off.

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

Visit our blog.

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About Progressive Physical Therapy

Progressive Physical Therapy, Inc. was established in 1977 by Michael Weinper PT, DPT, MPH. It began as a single office in Tarzana, California. Later he expanded the company by adding outpatient clinics in Antelope Valley (1978) and Santa Clarita (1980). Now with four clinics, we are one of the largest independent private practices in Los Angeles County. Our staff of 45 includes 16 licensed physical therapists that specialize in a multitude of disciplines including: manual therapy, orthopedics, spinal rehabilitation, sports injuries and conditioning programs, work-related injuries, lymphedema management, geriatrics, proprioceptive dysfunction, pediatrics, biofeedback, and hand therapy.

Progressive Physical Therapy, Inc. also works in conjunction with Physical Therapy Provider Network, Inc. (PTPN), which gives us preferred provider status with over 100 insurance companies, health maintenance organizations, self-insured employers, and preferred provider organizations.

Our commitment to continuing education and diversified experience make progress possible. Each of our clinics are dedicated to providing exceptional care and we strive to exceed your expectations.

Visit the website: http://www.progressivept.net/

About the Children’s Hunger Fund

Children’s Hunger Fund was founded 24 years ago in the greater Los Angeles area to serve

needy children. Since then, 99% of total contributions—over 1 billion dollars in food and other aid—has been distributed through programs serving more than 20 million children across America and in more than 72 countries around the world.

Close to 20,000 volunteers are utilized each year to maximize their reach and impact while minimizing overhead. Children’s Hunger Fund strives to operate with total financial integrity and efficiency and is listed by CharityNavigator.org, MinistryWatch.org and Forbes.com as one of the most cost- effective charities in the nation. More info at ChildrensHungerFund.org

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Topic of the Week: Work Hard WINE Later!

Photo courtesy of Mick Stephenson, WikiCommons

Many people enjoy have a glass of wine or a pint of beer after a long, difficult day at work.

It’s important to keep in mind that when alcohol is consumed, it’s burned off in the body before any other calories you’ve consumed or stored.

It also temporarily turns off lipid oxidation which doesn’t burn fat that’s already in your body. Alcohol also releases other chemicals in the body which lowers blood sugar and increases estrogen.

But there are ways to have your glass or wine or pint of beer and continue to stay on track to your healthy living goals.

“We don’t want you to think that you cannot drink at all -- quite the opposite,” said Hanniel Puell, a STAR program trainer. “We want you to set realistic expectations and incorporate your consumption in a smart way, so it will not affect your overall physical outcome.”

Some ways to stay on track while having your favorite adult beverage is sipping the drink, ordering top shelf drinks, paying in cash and limiting yourself to three drinks, just to name a few.

“What I do, and what I’ve learned from Nino, is everything in moderation. So, usually on the weekend, I’ll have a glass of wine and I’ll enjoy it but I'll also make sure I’m drinking water with it,” said Donna Boyer, a STAR program participant. “I make sure I enjoy my wine. I don't deprive myself, but I drink water before, during and after and water is pretty much all I drink anyway.

“If I go to a party, I don't have more than two glasses. Typically, I'll have one glass on a Saturday night weekly. I don't feel guilty about drinking it because I know I can do it in moderation. When you feel bad about eating or drinking something that brings stress on you which inhibits fat loss.”

STAR participants read the full article with all of the tips on how to stay on track while drinking alcohol by clicking here.

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

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Topic of the Week: Keys to a Successful Body Transformation

Photo courtesy of Arya Ziai, Flickr 

When people don’t start out with a realistic mindset, they often fail because of the extreme expectations they set.

This is exactly what happens when people try to lose a large amount of fat in a short amount of time and this is where we believe most consumers are being led without proper tools or training.

“What I've been telling everyone during our team lectures is fat loss, clothes feeling looser, more energy should not be your goal -- those should be results of your goals,” said Hanniel Puell, a STAR program trainer at Progressive Physical Therapy in Santa Clarita. “The real goal is adopting new routines and making them part of your lifestyle.”

There are some key concepts when it comes to achieving successful long-term body transformation -- mindset, empowered thinking and psychological consistency.

“Nino’s help has been a godsend. I feel better about (myself and am) much more healthy,” said An Bianco, a STAR program participant who focused on better nutrition. “I have finally found a healthier style of weight loss and feel great.”

The STAR program at Progressive Physical Therapy in Santa Clarita uses methods to help leap over road blocks, create better habits and be diligent in staying with your goals.

“Our trainers/ nutritionists... are not only great to work with, but they are motivating and have a great sense of humor,” said Patty Koster, a STAR program participant. “I really enjoy working out with them. I would definitely recommend this program to anyone interested in not only losing weight, but reshaping and strengthening your body."

By managing your expectations and learning to embrace habits and structure, people are able to achieve their goals and live healthy, happy lifestyles.

STAR participants can read the full article about mindset, empowered thinking and psychological consistency by clicking here.

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

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Topic of the Week: Work Hard WINE Later!

Photo courtesy of Mick Stephenson, WikiCommons

By Hanniel Puell

It’s time to touch on one of the topic that gets the most gasps, groans, and whimpers- alcohol. When consumed, it’s broken down into a chemical compound called acetate (basically vinegar) which the body will burn BEFORE ANY OTHER CALORIES you’ve consumed or stored, INCLUDING FAT! Plus, studies show that alcohol temporarily inhibits “lipid oxidation.” In other words, the fat burning switch gets turned off and doesn’t burn fat that’s already there. This means your hard workout from earlier just went to waste.

Furthermore, alcohol releases insulin which lowers blood sugar and causes our body to not only store fat but crave mover sugar! Our appetite increases, usually causing us to eat more than we normally would. In addition to causing you to store extra fat and crave bad foods, a regular glass of wine contains about 105 calories. Sure, sounds harmless enough however the quality of those calories is what can directly affect your metabolism and your body. If that’s not enough, you should know it also releases estrogen into your blood stream and decreases muscle growth.

But you love your glass of wine, does that means we can’t drink anymore? We know you do and to be very clear, we are not saying you can’t ever drink alcohol. We just want you to know how you can do it and still be able to lose weight. So how can we make it work? Just follow the tips below.

1. Play the calorie game: if you’re going to drink, we need to find a way to save calories somewhere else. Now that doesn’t not mean skip a meal so you can drink more later- that will back fire and actually cause you to gain fat! What it means is if you are going to drink a glass of wine, don’t get desert too or to reduce calories even further maybe skip starch cards to save some calories.

2. Sip It: Make one glass last as long as 3 glasses would. You’ll have just as much fun with that one drink as you would if you had 2. That 2nd drink isn’t going to make you enjoy yourself more.

3. Only order top shelf: This will curb your drinking very quickly. Instead of paying $5 for 2 or 1 margaritas, order top shelf and that one margarita will taste between but it’s going to cost you! You won’t be ordering nearly as many drinks like that.

4. Only pay in cash: Don’t put it on your tab, only pay for drinks with cash. This will also limit how much you drink when you’re out. If you only bring enough cash for 2 drinks, then you can’t drink more than 2 drinks. You can’t over spend.

5. Fake It: Oder a diet soda with lime. Order a wine spritzer that will cut your calories in half. Order a soda water with a lemon or arrange. No one will know that you’re not having a real drink!

6. Limit of 3: Our experience over the years working with hundreds of guests, we have found that having more than 3 drinks a week, whether all at one or spread out, slows down weight loss. But also pay attention! If you’re having two drinks a week and you’re not losing weight, drop it to 1 and see if it makes a difference.

7. Be the DD: While you’re trying to lose weight always volunteer to be the Designated Driver. Your friends will love you for it and it will help you get to your goal faster.

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

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Topic of the Week: Keys to a Successful Body Transformation

Photo courtesy of Arya Ziai, Flickr 

By Hanniel Puell

People fail because they do not start out with a realistic mindset and set extreme expectations in terms of what they hope to lose and accomplish in a short amount of time. A lot has to do with many of the promotions or programs that sell 12-week transformations that give amazing results. Everyone sees the results but what about the journey to achieve those results? This is where we believe most of the consumers are being led without receiving the proper tools and skills to achieve their results.

So, what are the key concepts to focus on in order to achieve a successful long-term body transformation?

1. Mindset The saying “motivation is what gets you started, habit is what keeps you going” is perhaps the most overlooked expression in the health field. However, this phrase holds a key word which is vital to our success, HABIT! The real goal should not be fat loss, increase energy or higher self-esteem; these should be a result of your journey. The real goal is creating a new structure and making them part of your lifestyle which in turn will lead you to your weight-loss breakthrough.

2. Empowered Thinking “Road blocks” are common and expected throughout your body transformation. It is easy to allow yourself to be discouraged if results are not visible. This could be especially true if you have been diligent on your nutrition and exercise. Remember, there is another aspect to your transformation that we have been covering; metabolism. Reading motivational books, inspirational quotes or read success stories will help you keep your motivation alive and not allow you to stop.

3. Psychological Consistency Temptations (whether sweet, salty or alcoholic) will be a big part of your journey. The good news is that temptations become less difficult as time goes on. Eventually as you adopt a clean eating plan, your taste buds will change and the foods that you once felt vulnerable to will eventually taste either too sweet or too salty. However, it is not something that will change overnight. There might be nights where you might perhaps give in to them and that is alright. ONE MEAL IS NOT GOING TO RUIN YOUR WORK. The great thing about nutrition is that you can make it up on the next meal.

Manage expectations, learn to embrace structure and make them habits and part of your lifestyle and you’ll find out that everything else will just fall into place.

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

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Topic of the Week: Is the Weight You Gained the Same as the Weight You Lost?

A common theme among dieters is restricting calories for a couple weeks and then going back to the way they ate before.

Cutting your calorie intake in half for just a couple weeks and juicing are some ways people try to lose weight. But this causes many issues for those dieters. When they start eating normally again, the weight usually comes back with a vengeance --more, faster, and more difficult to get rid of.

When people start dieting this way, their body starves. Their body breaks down fat initially but then muscle begins to break down as well. As soon as food is reintroduced, the body stores everything, including fat. This fat is even more difficult to lose.

“For the most part, everyone that's come in has tried at least two or three approaches to diets. Some have succeeded and others haven't even passed the 10 pound mark,” said STAR Trainer Hanniel Puell. “A lot of it has to do with a lack of information being given by other fitness gurus in terms of just eating and training rather than having participants really understand the physiology, which is a key thing in having people actually break through and see success for the long term. That’s where I feel we are different, we actually educate.”

The Specialized Training & Athletic Restoration, better known as the STAR program, at Progressive Physical Therapy -- Santa Clarita is designed to help you reach your goals and earn the body that you've always wanted.

STAR is a program where participants are enrolled in specialized small group training classes. Class participants workout in a positive environment that accommodates everyone and they are given tools to learn how to eat healthier, lose fat and keep it off.

Participants can choose to workout two or three times per week at the easy-to-find location in Valencia. Workouts are designed specifically to meet the participant’s goals.

STAR participants read the full article here.

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

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What is the STAR Topic of the Week?

Every week, STAR program trainer Hanniel “Nino” Puell provides an article about healthy living, fat loss, increased strength and food options to STAR program participants.

Specialized Training & Athletic Restoration, better known as STAR, is a  program where participants are enrolled in specialized small group training classes. Class participants workout in a positive environment that accommodates everyone and they are given tools to learn how to eat healthier, lose fat and keep it off.

“What I like most of this program is that I am losing weight the natural way, working out and eating well. It is as simple as that,” said Victor Quiroz, a STAR program one-on-one participant. “I work out twice a week and follow a simple natural diet. The results have made me happy and my wife.”

The STAR Topic of the Week is provided to STAR participants during their classes and via an online, password-protected blog.

“The STAR small group training program at Progressive Physical Therapy is a great program! In only two months I have lost 20lbs and inches in all the right places. I'm so happy with what I've accomplished so far and couldn't have done it without this program,” said Lucy Ambriz, a STAR program participant. “What is also very important is that the trainers work in a physical therapy clinic.They evaluate your health and exiting injuries and take this into consideration and modify the exercises as needed. This allows the goals of the individuals in the small group to be varied.”

Past topics include avoiding pitfalls with weight loss and how to lose long-term weight.

"Nino was quite informative about the proper nutrition habits I need to have to fuel my body for its best performance,” said Susan Michaels, a participants of the STAR program. “ During training, her explained the exercises well, and was patient but also persistent that I get through each one to the best of my ability.”

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

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Topic of the Week: Avoiding Pitfalls

Photo courtesy of Robin Sharma, Flickr

We’ve all tried diets in an effort to lose weight quickly, and while they might work initially, the weight often comes back with negative effects.

Counting calories, juice cleanses and other diets focus on why you can’t have, and nobody wants to think about that.

“One of the reasons why I believe people fall into pitfalls is because they're trying to find quick fixes and they’re not given the proper information in terms of what really causes fat loss,” said Hanniel Puell, lead trainer for the Progressive Physical Therapy STAR Program.

Thinking about restricting your favorite foods creates negative thoughts including self-hate, self- denial and other emotions that hurt your self-esteem and creates stress hormones. When the stress hormones are released, it can mess up your metabolism in more ways in one.

But there is a way to lose weight and consistently keep it off by creating a healthy lifestyle.

Studies show that when you have a positive mindset and the proper tools, you can lose the weight and keep it off. Everyone finds their own method to create a healthier lifestyle.

Read the full article here

For more information about how you can avoid pitfalls, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

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About Progressive Physical Therapy’s STAR Program.

The Specialized Training & Athletic Restoration, or STAR, program are specialized small group training classes for fat loss, increased strength and overall health. The class participants workout in an environment that accommodates everyone. The participants are also given tools to learn how to eat healthier, lose fat and keep it off.

Progressive Physical Therapy, Inc. was established in 1977 by Michael Weinper PT, DPT, MPH. It began as a single office in Tarzana, California. Later he expanded the company by adding outpatient clinics in Antelope Valley (1978) and Santa Clarita (1980). Now with four clinics, we are one of the largest independent private practices in Los Angeles County. Our staff of 45 includes 16 licensed physical therapists that specialize in a multitude of disciplines including: manual therapy, orthopedics, spinal rehabilitation, sports injuries and conditioning programs, work-related injuries, lymphedema management, geriatrics, proprioceptive dysfunction, pediatrics, biofeedback, and hand therapy.

Progressive Physical Therapy, Inc. also works in conjunction with Physical Therapy Provider Network, Inc. (PTPN), which gives us preferred provider status with over 100 insurance companies, health maintenance organizations, self-insured employers, and preferred provider organizations.

Our commitment to continuing education and diversified experience make progress possible. Each of our clinics are dedicated to providing exceptional care and we strive to exceed your expectations.

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Topic of the Week: Avoiding Pitfalls

By Hanniel Puell

As we mentioned in last week’s topic, How to Lose Long-term Weight, creating routines and structures will lead into positive habits that will indirectly help in avoiding some of the most common pitfalls.

Individuals who are struggling to lose weight become obsessed with counting calories, macro-nutrient management or focusing on what they CAN’T HAVE. All of which produces stress hormones that in turn affects your metabolism negatively.

Eventually, an overabundance these stress hormones begin to produce emotions which include:

• self-hate

• self-recrimination

• self-rejection

• self-denial

• self-deprivation

Self-denial and self-deprivation are perhaps the most common amongst dieters and the worst of them all. Depriving ourselves from food or anything we much desire, creates a negative response in our metabolism which begins to produce stress hormones. What is the most common result of this? Sleep deprivation. A clinical review called, the metabolic consequences of sleep deprivation, suggest the relationship between sleep restrictions, weight gain and diabetes risk in at least three pathways:

1. alterations in glucose metabolism

2. upregulation of appetite

3. decreased energy expenditure

All of these lead to increased obesity and diabetes risk. No amount of dieting or training will help getting yourself out of this.

Another study conducted by Behavior psychologist, Rena Wing, and Pediatrician, James Hill wanted to study people who have lost weight and KEPT IT OFF. Their results: “marked variability” in how those successful people chose to restrict their calories. In other words each person found their own method in losing the weight. There was no pattern, no magic pill, no “superfood” to eat or anything to avoid amongst any of them.

When it came to keeping their weight off, there was one thing that they all had in common: they all adopted a constructive and empowered way of thinking. This mental reset allowed them to approach food differently and avoid all those self-mutilating feelings listed above. They started to build a structured routine that eventually lead into a habit which turned into a lifestyle.

For these people, they did not need to “resist” to not eat that cookie but rather not eating that cookie is an ingrained habit that allowed them not to think about it.

For those who have not had a breakthrough in weight-loss, it is comfortable to believe that the magic pill exists or the secret lies in combination of specific foods or macro-nutrient management or perhaps waiting for a special formula to be discovered.

Want to know the real secret? CONSISTENCY. Become consistent in your routines until they become a habit. It’s going to take time but most of you, going through this body transformation is looking for results that will be for long-term. This is the importance of living and adopting a healthier lifestyle for you. Remember this quote, “simple doesn’t mean easy, but it never means complicated.”

Once you control your eating rituals and eating behaviors, that’s when you can successfully control your weight!

For more information about how you can become a STAR program participant, contact Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077.

For more information about Progressive Physical Therapy, click here

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Topic of the Week: How to Lose Long-Term Weight

Photo courtesy of D Sharon Pruitt, Pink Sherbet Photography

Research shows that the most permanent weight gain occurs on the weekend! Yes, the weekend! You can be following the most diligent nutrition regimen, countlessly counting your calories, and making sure you are eating the “right” type of foods. However, if you blow it all on the weekend, you will certainly endure its long-term consequences.

I know some of you are saying, “but I want to go out and relax and have wine. What’s wrong with that?” Our answer, NOTHING. There is absolutely wrong with that. That’s not the issue. Having an occasional drink on the weekends or eating that piece of cake once in a while has nothing to do with the reality of weight loss or body transformation. Its making sure that the consumption is not extreme. The TRUE CHALLENGE lies in MANAGING EXPECTATIONS IN A REALISTIC WAY.

I don’t mean to be a fun vacuum, however, I don’t want to lie to you either and give you false hope. Understand, it is not about what you can or cannot stick to during the week that will ultimately allow you to see the transformation you want. IT’S ABOUT LIFESTYLE.

It’s YOUR lifestyle and how YOU look at a food that makes YOU gain weight.

Learn how to create a routine and structure that will lead to proper habits and a healthy lifestyle by contacting Hanniel Puell, who leads the STAR Program at Progressive Physical Therapy in Santa Clarita at 661-254-0077

For more information about Progressive Physical Therapy, click here

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Thanks to everyone who has donated to support the Children's Hunger Fund and the STAR participants!

For information about how you can help, click here. 

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