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A Summer Guide to Self Care

self care Jul 17, 2020


Here are a range of ideas for self-care activities you may enjoy—take a look, try out a new option, and see what feels good to you!


  • Listen to a guided meditation from an app like Headspace

  • Attend a yoga class

  • Follow a guided yoga practice from an app like Daily Yoga or Down Dog

  • Listen to a relaxing Spotify playlist

  • Plant and take care of a garden (or houseplants!)

  • Take a nap

  • Spend time crafting: knitting, crochet, embroidery, etc.

  • Burn a (naturally-scented!) candle

  • Clean your home

  • Get a massage

  • Go to bed early or sleep in

  • Sit on your porch, stoop, patio, or a bench in the park… and just be still and enjoy your surroundings

  • Switch all of your devices to airplane mode and unplug for one hour   

  • Play with your pet

  • Hug someone you love

  • Go for a walk or run

  • Enjoy a hot cup of tea

  • Sit in “legs up the wall” pose for 5-20 minutes

  • Try an alternative therapy like acupuncture or...

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Prevent Runner's Knee

runners Jul 15, 2020

Runner's Knee Treatment and Prevention

Undoubtedly one of the most common running ailments, runner's knee or patellofemoral pain syndrome (PFPS), can hamper your training or leave you completely sidelined.

The pain associated with runner's knee is located under, slightly above or below the kneecap. It generally worsens when athletes run uphill, downhill or up and down stairs. A popping sensation is sometimes audible. In the worst cases, the knee may swell.

When it comes to treatment,  it is important to trace back to the root cause of the pain, and focus on correcting it.

"My main method is to find the area of tension and tightness in the hips, quadriceps, low back and abdominal muscles and, once we can get that to move better, we work on stabilizing the hip, knee, foot and lower leg," says LeBauer.

Research shows that stabilizing the kinetic chain through strength work can do wonders in terms of reducing the pain associated with runner's knee. For instance, one ...

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Your Mental Health While Home

mental health Jun 26, 2020

Your Mental Health While Home

As countries introduce measures to restrict movement as part of efforts to reduce the number of people infected with COVID-19, more and more of us are making huge changes to our daily routines.

The new realities of working from home, temporary unemployment, home-schooling of children, and lack of physical contact with other family members, friends and colleagues take time to get used to. Adapting to lifestyle changes such as these, and managing the fear of contracting the virus and worry about people close to us who are particularly vulnerable, are challenging for all of us. They can be particularly difficult for people with mental health conditions.

Fortunately, there are lots of things that we can do to look after our own mental health and to help others who may need some extra support and care.

Here are tips and advice that we hope you will find useful.

  • Keep informed. Listen to advice and recommendations from your national and local...
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8 Activities for Seniors to do Outdoors

staying active Jun 19, 2020


Nothing like some fresh air and Vitamin D to nourish the soul!   Summer is a great time for seniors to take advantage of warm weather and all it has to offer.  Here are some of our favorite activities for seniors (and young alike) to get outside, get moving and maybe even a little exercise. 

  1. Gardening 

Gardening is one of the most popular outdoor activities for seniors. This is a great way for seniors to stay active and maintain strength and flexibility. This light aerobic activity is very beneficial and be incorporated easily into a daily routine.

  1. Walks

A great way to stay active is through walks. Whether it be long hikes or a quick jaunt around the neighborhood, walking helps to maintain cardio in a senior’s lifestyle. It’s also a great way to get some fresh air and see the sights the environment around you has to offer.

  1. Bird Watching 

While birdwatching can sometimes be seen as a less exciting activity, it can...

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8 Summer Family Exercise Activities

staying active Jun 15, 2020

8 Summer Family Exercise Activities

What’s better than getting outdoors for some fitness fun? Bringing the family along! Help keep your family healthy and active by planning summer fitness outings the whole family can enjoy.

Depending on their age, you can get kids involved in some of the summer activities listed above, but there are other activities that are perfect for family time. Pushing kids on the swings will work your arms, back, core and glutes, and here are 8 family-friendly summer exercise opportunities below that will give you a great workout.

  1. Hopscotch: Don’t just be a spectator! You get to play too and enjoy a leg workout while getting in some quality time with fam.
  2. Tag: This classic game is great for getting everyone running around and giggling.
  3. Racquetball: Play in your backyard or take a racquetball set to the beach for pure fun and a cardio workout in the sunshine, plus it’s great for helping kids with coordination.
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We are open!!

Uncategorized May 29, 2020

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Your Insurance May Cover Your Regenerative Medicine Procedure!

Uncategorized May 23, 2020

Some Insurances Now Covering Regenerative Medicine Procedures for Injury & Pain.
If you have Blue Cross Blue Shield, UMR or Tricare, you may qualify for a pre-approved regenerative medicine procedure. If you are still suffering with pain and seeking alternatives to medications and surgery, your insurance plan may cover the cost of your procedure. 


What to do next.
If you have an injury, chronic pain or chronic wound condition, you should contact the clinic and schedule an appointment to meet with the physician. The consultation will diagnose your condition, gain a medical history and determine whether you qualify for pre-approval.


Use Your Body's Natural Ability to Heal
Regenerative Medicine uses your body's ability to heal itself. For example, when you cut the skin on your arm (tissue), your body's cells flood to the area, transferring growth factors to resident cells, to initiate the healing cascade. This process is the same whether it is in the joint...

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Regenerative Medicine over Surgery

Uncategorized May 15, 2020
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Uncategorized May 08, 2020


While it may be easier in summer to get exercise in during longer daylight hours and eat healthy with lots of produce in season, it’s important to establish a great summer routine that you can keep up all year long.  Doing this will boost your immunity to better handle seasonal sickness and fend off germs as cold and flu seasons come and go.


Maintaining healthy eating and exercise keeps you well and also helps increase your energy levels and mood. Meal planning or adding in supplements as well as incorporating fruits and vegetables are good ways for families with busy schedules to have nutritious meals on hand and avoid slipping into fast foods or other convenient but unhealthy options.


Staying hydrated is crucial especially as we get into warmer summer months. Drinking plenty of water flushes out toxins so your body can get rid of it and fend off sickness easier.

Don’t let summer living...

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5 Simple Ways to Manage Stress

Uncategorized May 01, 2020

Eat Healthy

Believe it or not, stress levels and a proper diet are closely related. When we’re overwhelmed, we often forget to eat well and resort to using sugary, fatty snack foods as a pick-me-up.

Try to avoid sugary snacks by planning ahead. Fruits and vegetables are always a great choice.  Eating healthy has been shown to reduce the symptoms of stress.


Exercise doesn't necessarily mean power lifting at the gym or training for a marathon. A short walk around the block or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation.

Getting your blood moving releases endorphins and can improve your mood almost instantaneously. Get your body up and moving!

Sleep Well

Everyone knows stress can cause you to lose sleep. Unfortunately, lack of sleep is also a key cause of stress. This vicious cycle causes the brain and body to get out of whack and only gets worse with time.

Make sure to get the doctor-recommended seven to...

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