One of the best ways to begin a ‘diet’ is to erase the term ‘diet’ from your vocabulary. Diet, in this situation, implies something that is only temporary – a means to an end – and once you reach the goal, the ‘diet’ is over, and you can go back to business as usual. That’s not going to work! Fad diets are so restrictive that your body almost believes it’s starving. That’s not a good thing! Humans have been around for so long that our bodies are biologically designed to anticipate periods of hunger; our bodies have not quite caught up to the times – we have more food than we need! So, if you restrict your calories, which seems to make the most sense if you want to lose weight, your body slows it’s metabolism down: it burns fewer calories, believing it needs to keep some in storage because it doesn’t think any more energy will be coming its way. When your ‘diet’ is over, and you have lost the weight you set out to lose, you have set yourself up for disappointment. You may be slimmer, but your metabolism is now slower, and those pounds will pile right back on.

So, what do you do? You look at healthy eating as a lifestyle change. Set realistic goals. If you want to lose 20 pounds, don’t panic and expect to lose them all at once. Losing half a pound to one pound a week has been proven to be the most effective way to achieve long-term weight loss. Why? Imagine for a second that food cravings have a mind of their own. Being conscious of food choices has never really been on your to-do list. Your body has grown accustomed to large amounts of high-fat, high-sugar foods. Suddenly, you eliminate those foods. Your body reacts like it would to a drug being yanked from its system. You don’t even notice yourself buying that cupcake – but there you are, eating one. And then another. Basically, if you deprive yourself of the things that make you happy, your brain will simply say, “NO!” and you will most likely binge on exactly the type of food you are trying to avoid. Treat yourself every day! They sell bite-sized candy bars for just this purpose, or maybe not JUST for this purpose. But they do the trick.

Portion control is very important, and it goes hand-in-hand with moderation.

The Food Plate is a great resource. Keep in mind that everyone’s dietary needs are different. The body needs over 40 different vitamins and minerals to function and thrive – feed it well with a well-rounded diet that includes the following: whole grains, fruits, veggies, dairy products, nuts and legumes, lean-meats like poultry, fish and certain cuts of steak and pork. If you have allergies, research alternatives to the foods you cannot eat.

And remember: there is no such thing as “bad” food – even fat is important! Certain vitamins are only fat-soluble. It is recommended that 30% of your daily caloric intake should come from fat. Of course, there are good kinds of fat and bad kinds of fat. Keep your saturated fat consumption down to 10% of your daily caloric intake – or lower!

Write it down! Time and time again you hear nutritionists telling you to journal what you eat. Why? Because it works! Keeping a log of what you eat not only helps you track problem foods (foods you are eating out of boredom, portions that can be reduced), but it forces you to take responsibility. Imagine keeping a food journal as the difference between using cash to buy something, and using a credit card. You are much less likely to spend all of your cash, because you can actually see the money and hold it, than you would be to run up a bill on your credit card, which you can forget about until later.
Make it fun! Try to new recipes. Become a part of the change you are making. Learn to love food without all the dressing. Experiment with different spices and flavors – you may find yourself leaving the fatty condiments like creamy caesar at mayo and the door.

It’s all about small, gradual changes that will last you your whole life! You don’t want a crash diet that will leave you fatigued, hungry, cranky, and bitter. You want delicious, healthful meals that leave you satisfied, energetic, and positive.

Don’t forget the importance of exercise! You need to burn 3,500 calories to lose one pound. That may sound like a lot – but if you shave off 500 calories a day by eating better and exercising more – it’s really not a lot AT ALL! There are so many options to get moving. Running, yoga, walking, Zumba… Increase your physical activity by 10% and you will see dramatic changes in your appearance, stamina, and confidence. Good luck!

The average physical therapy practice generally sees patients after they’ve already injured themselves in some way.  They do their best to reduce the patient’s pain, allow them to regain their movement and strength, and hopefully restore their ability to function as they did prior to their injury. 

It has become more challenging for PTs to do this every year as patients are being granted less visits by their insurance companies, and are being asked to assume a greater portion of the bill through copayments.  
As a result of these factors, education on prevention of injuries is what health care providers must begin providing more of to their patients.   WSPT has taken this initiative, and begun a monthly Educational Series that aims to educate its patients, and the residents of the Bronx about their bodies.  
Each month a different body part will be featured, and WSPT’s staff of physical therapists will educate the attendees on what bones, joints and muscles make up that body part, what injuries are common to that body part, and what they can do to prevent or treat themselves before they have to seek the attention of a physician or physical therapist.  It’s an open forum where questions are encouraged and participation in the discussion is welcome. 
The Series will be conducted on the last Thursday of every month @ 6:30pm (In November it will be on the 17th due to  Thanksgiving).  February’s Topic will be the Shoulder, and you can go to WSPT’s website for more information about the series.

Zumba is a form of fitness dance program which originated from Colombia. One aspect of Zumba that attracted me to it is that every single workout of it boasts of burning 1000 calories from your body. What a big deal!! I tried my first Zumba class in US and it was total fun and exhilarating!! If you are bored of working out in the gym, running on the treadmill or lifting heavy weights, then Zumba is the thing to do!!

So, shed your inhibitions, leave your home. Come and join us at WSPT to shake your legs with one of the best zumba instructors in the Bronx! Once you see it, I guarantee you’ll fall in love just like I did!!!

Zumba love,

Pranali

Masharzi McCann loves WSPT. She should, as WSPT’s longest tenured employee, she’s been with the company since 2005! She’s seen the office move from St. Raymond’s Avenue, to 1200 Waters Place, to our current location at 1250 Waters Place. Her favorite moments during those transitions? “When Danny would buy us food!”

Masharzi (Sharzi for short) started working at WSPT during her junior year at Lehman High School. Now enrolled at Hunter College as a (what else?) Physical Therapy major, Sharzi has seen the company grow a lot over the last five years. After working with thousands of patients, many left wondering ‘who is that girl?’

Sharzi is first and foremost a lover of foods. She lists her favorites, in order, as IHOP Buttermilk Pancakes, roast pork sandwiches, and mac ‘n’ cheese. She loves to go out and find new restaurants and foods, but when she’s not hungry, she likes to go to Broadway shows, jazz concerts and pool halls. She’s a freestyle rapper, a playwright, and describes herself as a “Tekken mastermind.”
She loves the music of Celia Cruz, Elvis Crespo, and Beyonce.

Her favorite movies are West Side Story, For Colored Girls, and He’s Just Not That Into You (although she’s heard the book is better.) She has fond memories of her early days at the company, when she used to work 12-hour days with Kristina, a former employee.

“Those were good times, mainly because Danny would buy us dinners a lot,” she said, laughing. “Notice how it always comes back to food.”

When it comes to winter sports, there’s no business like snow business. Sledding, skiing, snowboarding and ice skating are some of our most popular seasonal pastimes, but carry the same risks as icy stairs, back-breaking shovel work and slippery sidewalks. This is a great time of year to get outside and get active, and kids big, small and grown-up want to make the most of the winter wonderland. The challenge is to not get caught up in all the fun and forget about safety.
According to the American Academy of Orthopedic Surgeons every year there are over 130,000 skiing injuries, 50,000 snowboarding injuries, 20,000 ice skating injuries and 40,000 sledding injuries. Obviously, there is no such thing as a completely safe sport, but there are safe ways to participate and prepare to prevent you from being another statistic.
The common sense rules for other sports apply to winter sports as well. Stretch your limbs and muscles properly. Get your blood moving with warm-up exercises like marching in place or jumping jacks. Proper safety equipment such as goggles, helmets, gloves and boots should be examined before use. Children should always participate in winter sports under adult supervision.
Unfortunately, not all winter injuries are incurred while having fun. In fact, the majority of winter injuries occur due to common everyday activities: clearing snow and walking around. The AAOS recommends a proper stretch and warm-up session before shoveling, it’s important to remember that shoveling is exercise and to treat it as such. When clearing sidewalks and driveways, you should push, not lift, the snow on the ground. And if you need to lift it to pile it, do so in small amounts and keep the weight close to your body while lifting from your legs.
Not everyone clears their sidewalk space in a timely fashion. Slips, trips and falls are a common winter occurrence that range from the comical to the fatal. The AAOS recommends wearing proper footwear, either boots or treaded slip-ons over your shoes, when going out in icy conditions. Distance is not a factor as icy conditions can exist anywhere, even between your front door and your car door. And always watch where you’re going. It sounds simple, but there is a tendency in cold weather to overload yourself with groceries or shopping bags to shorten the trip. Putting yourself off-balance or carrying a stack of packages that impedes your vision can lead you into injury.
Snow happens. Winter weather often snarls traffic, delays trains and causes headaches for the unprepared. Some choose to see it as a blessing, as a way of slowing down our busy lives and focusing on the little things like relaxing with our loved ones or playing with our kids. Some see it as just another four-letter word. Whatever your disposition one fact remains the same, there will be snow whether you like it or not. Stay safe, stay warm and stay active!

This year’s walk-a-thon will help raise awareness and funds to fight arthritis, the nation’s most common cause of disability.
All are invited to participate in an event-filled afternoon with refreshments, raffles,testimonials, and a special Appearance by Councilman James Vacca.

Despite the wintry conditions in New York this time of year, we’re kicking off the Arthritis Foundation Walk-a-thon season right here, right now, inside our state-of-the art facility.
The 2nd Annual WSPT/Arthritis Fund Treadmill Walk-A-Thon will take place from Wednesday, January 19th through Wednesday, January 28th. Participation is open to anyone interested in supporting this extremely worthy cause.

Participants will log their times at WSPT, located in Suite 501 at 1250 Waters Place in the Bronx.
To learn more about walking, sponsoring, or covering the event, contact Sharon (718-409-9444 or ssathuthiti@wspt.org).

In addition to raising money for a great cause, the walker who clocks the furthest distance will also receive a 3-month free WSPT Wellness membership.

“It is an honor to serve the Bronx community and take a leadership role in raising funds towards the goals of the Arthritis Foundation” says Daniel Seidler Executive Director.
About WSPT
WSPT offers world-class Physical Therapy, Aquatic Therapy, and Wellness services in the Northeast Bronx. It is the goal of WSPT to promote health and wellness in the Bronx and support organizations committed to the same goals.

About the Arthritis Foundation
The Arthritis Foundation is the largest private, not-for-profit contributor to arthritis research in the world, funding more than $380 million in research grants since 1948. The Arthritis Foundation offers information and tools to help people live a better life with arthritis. Whether it’s advice from medical experts to specialized arthritis self-management or exercise classes, the Arthritis Foundation has your solution.

Jason Bonilla, long-time WSPT aide and our current in-house Personal Trainer and Massage Therapist, has a personal connection to physical therapy. From the Throgs Neck section of the Bronx, Jason is a former track champion at Mount St. Michaels Academy, and was a vibrant athlete throughout his young adult life until he was involved in a near-fatal car accident when he was 15. Jason had to undergo therapy for the injuries he sustained, and liked it. “I was doing it and thinking, hey, this is cool,” he says. But it wasn’t until his mother suffered a spinal injury and needed extensive therapy herself that Jason decided to make physical therapy his calling. “It helped me, and then it helped my mom,” he says.

After graduating from high school in 2002, Jason enrolled at Mercy College and received his degree as a Physical Therapy Assistant in 2006. He started at WSPT in 2005 and is one of our oldest employees. While working as an aide at WSPT, Jason began studying Massage Therapy at the Swedish Institute, where he received his license in 2009. Soon after, he was hired as WSPT’s Personal Trainer/Massage Therapist. So far, he’s enjoying the challenge. “I love the diversity of the clientele and the conditions I see,” he explains. “It’s a challenge sometimes to get a patient to excel and achieve. To get them to see what the results will be.”

When he’s not treating patients or training clients, Jason is an all-around athlete. He loves to play football, basketball, tennis and handball. He still enjoys track and field and loves to swim. He’s no meat-head jock though, Jason “absolutely loves” live theater ever since his first play, “Jane Eyre.” He’s a big fan of “movies with a meaning” and museum trips. And when it comes to sports teams he only names one as his all-time favorite: the New York Giants.

To schedule an appointment with Jason please call 718-409-9444

Before Tuesday night’s class, James Vacca told me “I’m a little uncoordinated,” as if to suggest that I needed to take it easy on him at his first encounter with TRX. As with any newbie, I taught him the basics of the TRX suspension training system. He listened attentively, performed a few sloppy reps of the first exercise, and then he was off and running. By the end of class, Mr Vacca was holding his own with the experienced exercisers on some of the more challenging TRX movements. The energy that we’ve seen when he’s speaking to crowds of his constituents or fighting for resident’s rights was evident at this 7pm test of strength, endurance, and will. Jimmy Vacca was hooked on TRX.

Since 2006, James Vacca has been the City Councilman of New York’s 13th District. A lifelong Bronx resident, Vacca is known for fighting for the rights of his community members against powerful businesses and other organizations. His efforts have consistently improved the lives of the people of his district. Since he started fighting against graffiti and other types of “quality of life” crimes in the 1980′s, his former community board district benefited from his proactive stance by being rated both the safest and cleanest in the Bronx for many years.

Jimmy attributes his energy and stamina to vigorous weekly workout routine. He works-out with a trainer once a week, lifts weights two to three times per week and adds in another session of cardio most weeks. He’s always looking for fun ways to exercise and was excited to try out TRX when he first heard about it.

Born in the U.S. Navy SEALS, TRX Suspension Training® is a revolutionary method of leveraged bodyweight exercise. Users can safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at their desired intensity.

The program for Tuesday January 4th included a warm-up followed by 3 groups of 3 different 45-second TRX exercises, each repeated for 2 sets. This may not sound like much, but this is a full body workout that can become very intense. Not everyone completes every 45-second interval, but there is some serious effort going on at TRX class. Mr Vacca was no exception to this on Tuesday. Firstly, he’s a lot more coordinated than he takes credit for. His energy, focus, and strength shined bright and made his first TRX experience a success. He completed the entire program with style, outlasting some of the more experienced participants.

After class, Jimmy came up to me and told me how much fun he had and how he couldn’t wait to do TRX again. He will do exactly that at 7PM on Tuesday, January 25th.
You are invited to join our Councilman for this fun and effective work-out at WSPT – 1250 Waters Place, Ste 501 in the Hutchinson Metro Center.

For more information, contact Sharon – info@wspt.org or 718.409.9444. I’ll see you there.

DATE: Monday, January 3, 2011

KILL DATE: Thursday, January 20, 2011

Contact: Dionne Letts

Email: dletts@wspt.org

Phone: 718-409-9444

WSPT kicks off its Arthritis Foundation Walk-a-Thon

Bronx, NY –WSPT is proud to announce, in collaboration with the Arthritis Foundation and the Bronx community, their 2^nd Annual Treadmill Walk-a-Thon. This year’s walk-a-thon will help raise awareness and funds to fight arthritis, the nation’s most common cause of disability.

Kick-off Party for the 2^nd Annual WSPT Treadmill Walk-a-thon will be held on January 12^th , 2011, from 12:30PM to 2:30PM. All are invited to participate in an event-filled afternoon with refreshments, raffles, and testimonials.

Despite the wintry conditions in New York this time of year, we’re kicking off the Arthritis Foundation Walk-a-thon season right here, right now, inside our state-of-the art facility.

The 2^nd Annual WSPT/Arthritis Fund Treadmill Walk-A-Thon will take place from Wednesday, January 12th through Wednesday, January 19th. Participation is open to anyone interested in supporting this extremely worthy cause. Participants will log their times at WSPT  located in Suite 501 at 1250 Waters Place in the Bronx.

To learn more about walking, sponsoring, or covering the event, contact Dionne Letts (718-409-9444 or dletts@wspt.org).

“It is an honor to serve the Bronx community and take a leadership role in raising funds towards the goals of the Arthritis Foundation” says Daniel Seidler Executive Director.

In addition to raising money for a great cause, the walker who clocks the furthest distance will also receive a 3-month free WSPT Wellness membership.

About WSPT

WSPT offers world-class Physical Therapy, Aquatic Therapy, and Wellness services in the Northeast Bronx. It is the goal of WSPT to promote health and wellness in the Bronx and support organizations committed to the same goals.

About the Arthritis Foundation

The Arthritis Foundation is the largest private, not-for-profit contributor to arthritis research in the world, funding more than $380 million in research grants since 1948. The Arthritis Foundation offers information and tools to help people live a better life with arthritis.  Whether it’s advice from medical experts to specialized arthritis self-management or exercise classes, the Arthritis Foundation has your solution.

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Photos of facility available