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2019 Be Fearless Scholarship

In Honor Of Our Friend, Jason Kilderry

Jason lived life fearlessly and to the fullest every single day. 

 

Breakthru has worked closely with Jason for  over 10 years. He was our go to coach for all of our runners and participated with us for several events and seminars. His passion for evidence based practice matched well with our desire to  treat based on the most up to date research. Jason was a good friend of Breakthru and his loss was devastating.  We appreciate his dedication and the high standards he demonstrated within his coaching.  Breakthru is hoping to continue to impact future clinicians to ensure Jason’s legacy lives on. We have developed this scholarship for upcoming high school graduates in remembrance of our dear friend, Jason. 

 


Application Requirements:

** High School Senior athlete from Burlington or Camden County 

** 300 word essay on how your Coach inspired you throughout your athletic career OR a 30 second video

** A $250 Scholarship will be awarded to one male and one female applicant that meets the criteria stated above

** The Coach’s TEAM that inspired YOU will receive FREE Functional Movement Screens to help his or her athletes stay in the game!

Submit to Melanie: mmclaughlin@breakthrupt.com 

Application Deadline: 4/30/2019

The information you are reading matters!

“4 quick tips to shirt busting arms” “5 foods that will boost your metabolism” “10 day instant shred”

We have all seen these headlines that the authors claim to have found the secrets of fitness and performance that we are all looking for.  However, in actuality these headlines are nothing more than click-bait to try and pass someone’s agenda onto the ignorance of the public. Headlines and articles like these lead me into something very important when scouring the Internet for information.  Where you get your information might be more important than what the information says.

So much of the fitness related industry and available information is not backed by scientific literature or proof. You will see through my posts that all of the information is referenced by peer reviewed research or textbooks.  I am going to try and break the trend of this click bait fitness information and provide with you proven information.

Any person who has dieted, worked out, or thought about either can relate to the little narrative I am about to tell, especially in their novice days.  There is one person with a good physique who is doing much more talking than actually lifting. Leaning against the dumbbell rack and shedding knowledge that was passed down from the founding fathers of bro science.  Telling other novice lifters the secrets to gaining muscle similarly to how it was told to them. While there is definitely some truth behind the folklore, some of it is exactly that, just misinterpreted information that has been passed down for generations.  Situations like I listed above occur everyday throughout the country and can be avoided if people payed attention to where they got their information.

Congratulations to our Be Fearless Scholarship Winners!

Cherokee High School Senior, Matthew Smith

 

Lenape High School Senior, Matthew Lajoie

 


In Honor Of Our Friend, Jason Kilderry

Jason lived life fearlessly and to the fullest every single day. 

 

Breakthru has worked closely with Jason for  over 10 years. He was our go to coach for all of our runners and participated with us for several events and seminars. His passion for evidence based practice matched well with our desire to  treat based on the most up to date research. Jason was a good friend of Breakthru and his loss was devastating.  We appreciate his dedication and the high standards he demonstrated within his coaching.  Breakthru is hoping to continue to impact future clinicians to ensure Jason’s legacy lives on. We have developed this scholarship for upcoming high school graduates in remembrance of our dear friend, Jason.

Stay Strong & Healthy Program

We Support Our Local Hero’s

Stay Strong & Healthy Program

Thank you local Medford heroes for keeping our community safe and for all of the GREAT work you do throughout our township. 

Breakthru is truly honored to help keep our local heroes and their families healthy and fit!

 

Stay Healthy with the Help of your Freezer

It seems that there is a designated month for nearly everything these days, so there’s no surprise that there’s a month dedicated to frozen foods. The month of March hosts National Frozen Food Month as well as National Nutrition Month. It may be difficult to think about the typical frozen foods we see in the grocery store as being healthy, since many of them are filled with too much fat, sugar, and preservatives. But with a few extra ingredients and a little creativity, almost any frozen food can be turned into a well-rounded, healthy meal.

The idea when creating a healthy meal is to include fruits and/or vegetables, protein, whole grains, and sometimes dairy. The USDA’s MyPlate diagram is a great tool for creating a healthy plate at each meal. It not only helps show what types of food we should be eating, but the proper portion sizes as well. With this useful tool as a guide, it is easier to see how we can create better meals out of frozen foods.

Breakfast—Do you or your kids love frozen waffles? Instead of syrup, try these toppings to give yourself a power boost:

  • Peanut butter and banana slices
  • Peanut butter and apple slices
  • Plain yogurt, fresh or frozen (thawed) fruit, and a drizzle of honey or maple syrup
  • Make a waffle “taco” by placing scrambled eggs and turkey sausage on the waffle and fold it up
  • Top the waffle with some fruit and have it with a quick scrambled egg on the side

 

 

 

 

 

 

 

Lunch—there are so many different frozen lunch options, particularly the microwave meals. If you’re like me, one meal isn’t always enough to fill me up at lunch time, and sometimes there’s too much sauce and not enough actual meat and veggies. Here are a few tricks to help a boxed meal go further:

  • Add more veggies. Whether frozen or fresh, adding extra veggies right into the main entrée will help use up the extra sauce and give you more bang for your buck, nutritionally speaking.
  • Add a side of fruit, low-fat yogurt with fruit, or a fruit smoothie.
  • If the meal is comprised of only veggies and protein, add a grain such as whole grain pasta or brown rice. Carbohydrates are very important for our bodies to maintain a steady energy level.
  • If the meal is lacking in vegetables, such as mac and cheese or lasagna, add a vegetable to the side such as carrots and sliced peppers with dip or any fresh/frozen vegetable you like, lightly steamed.

 

 

Dinner—Microwave meals can also be used for dinner, but there are a variety of additional options that may be better suited for feeding a family at dinner time. Here are a few options to help you create a well-balanced meal for the family:

  • Create a healthy plate with frozen, breaded chicken or chicken breasts cooked to package directions, steamed frozen vegetables, and a healthy grain such as brown rice (available in the freezer section) or sweet potato fries.
  • Add extra vegetables and chicken/steak/pork to the frozen stir-fry kits. This will help extend the high-sodium sauce so that you are getting more valuable nutrients and less sodium.
  • Try frozen fish, along with steamed vegetables and wild rice for a healthy spin on protein.
  • Add extra vegetables and/or grilled chicken to a frozen pizza to up the nutrient value.
  • Make one of my favorites, chicken pot pie, with frozen mixed vegetables, chopped chicken, a can of cream of chicken or mushroom soup (or make your own), and pie crust. You get all of the food groups in one delicious piece of pie!

Snacks—I am big on snacking, and sometimes it’s hard to find something healthy to keep me going. Here are some great snack ideas from the freezer:

  • Steamed edamame
  • Frozen fruit smoothie
  • Frozen fruit mixed with plain/vanilla Greek yogurt and granola
  • Fruit popsicles
  • Frozen blueberries (they take a while to eat helping you eat more slowly)

 

Eating healthy doesn’t mean you can’t utilize the convenience of freezer foods. With a few extra ingredients and some creativity, you can create delicious and healthy meals for your family while saving time and money.

 

Give Your Heart Some Love

Give Your Heart Some Love

February is well known for Valentine’s Day, but did you know that it is also National Heart Month? Heart disease is the leading cause of death in the United States for both men and women. According to the American Heart Association, more women actually die from heart disease than men, killing more women than all cancers combined. Therefore, it is especially important for women to know their risks.

Heart disease includes conditions such as cardiovascular disease, in which plaque builds in the arteries causing obstructed blood flow, congestive heart failure, arrhythmias, angina, heart valve problems, heart attack, and stroke. Risk factors for heart disease include high blood pressure, high cholesterol, being overweight or obese, smoking, lack of exercise, and stress. Sometimes these conditions are genetic, so it is important for individuals to know their family history and discuss it with their doctors. However, many times risk factors can be controlled by making healthy lifestyle choices.

 

Stress, in particular, is sneaky when it comes to heart disease. Many people may seem completely healthy physically, but if they are under too much continuous stress their hearts will suffer. It is important to try doing something every day to stay calm. Some people like deep breathing or meditation. Others like soothing music or reading a good book. Anything that promotes a relaxed feeling will benefit the heart.

 

 

In addition to stress management, healthy lifestyle choices that help reduce the risk of heart disease include:

  • Eat a healthy diet rich in fruits, vegetables, whole grains, lean meats, and healthy fats.
  • Maintain a healthy weight. Know your Body Mass Index (BMI). Talk to your doctor about what is a healthy weight for you.
  • Exercise regularly. Physical activity helps control blood pressure and cholesterol and helps control weight.
  • Don’t smoke or quit smoking. A smoker’s risk of heart attack is significantly greater than that of non-smokers.
  • Limit alcohol intake. Too much alcohol can increase blood pressure.

This February, while you are celebrating love with those around you, take extra time to give your heart some love. Learn more about the risk factors for heart disease. Learn your family history. Vow to make at least one lifestyle change that will benefit your ticker and practice stress management every day.    

Schedule Your Cardiovascular Endurance Screen today! 

ACL- Incidence and Prevention

The Anterior Cruciate Ligament (ACL) is one of four major ligaments (ligaments connect bone to bone) of the knee joint that coordinate function and promote stability of the knee joint. The anterior cruciate ligament (ACL) is the most commonly injured knee ligament. In the United States there are between 100,000 and 200,000 ACL ruptures per year, with an annual incidence in the general population of approximately 1 in 3500, although the actual incidence may be higher. These numbers are steadily on the rise from year to year.

Sports that are more at risk for ACL tears are Soccer, lacrosse, volleyball, and basketball. Females are more likely than males. An estimated 70% of ACL injuries are sustained through non-contact mechanisms, while the remaining 30% result from direct contact. The classic ACL injury occurs during a non-contact event usually when decelerating, stopping suddenly, twisting, cutting, or jumping. Stretching, strengthening, agility work, and PEP programs are all preventative measures to decrease your risk of this injury.

There are many advantages to seeking help and guidance to prevent such a significant injury from occurring. At BREAKTHRU, we have developed a team of skilled Rehabilitation specialists and personal trainers to fit the needs of the individual client to decrease the risk of injury. We make sure that the patient has exceptional biomechanics and functional movement patterns to not only decrease the likelihood of injury, but to enhance the client’s athletic ability. We have a strong relationship between therapy and fitness that enhances the quality of treatment and provides an aspect of health and wellness you do not find at other facilities.

The staff here at BREAKTHRU provides a winning combination to get you back on the field and keep you at the top of your game!

Dr. Kyle Hadden PT, DPT, Cert. MDT, OCS

 

Attention All Youth Athletes!

Gain Power, Go Faster, Get Stronger, Be BETTER!

Prepare for the upcoming season and stand out amongst the crowd.  

Reach your fullest athletic potential by improving your agility and endurance.  

 

Become a BETTER Athlete!

15 ONE HOUR small group training sessions ONLY $25 each

*restrictions apply, call or stop by for details.

 

 

Meet Tim Welsh: 

Tim is a 1989 Graduate of Gettysburg College with a BA in Health and Physical Education.  He is a nationally Certified Specialist through the National Strength and Conditioning Association (NSCA).
Additionally, he us the Strength and Conditioning coach for the baseball and football teams at Shawnee High School and has coached and trained athletes at all levels from the youth programs to NCAA Division 1 elite athletes.
  • Level 1: 2nd-8th graders
  • Level 2: 9th-12th graders
  • Level 3: Collegiate Level 

Our Summer Program runs from June 19 to August 4. 

Breakthru is excited to announce…

Dr. Mark Kitz PT, DPT is the NEW Facility Manager at our Medford Fitness office!

Dr. Mark Kitz is a lifelong resident of Southern New Jersey. He graduated cum laude from Thomas Jefferson University in 2009 with a Doctorate in Physical Therapy. As a Graduate Research Assistant at Thomas Jefferson, he conducted scientific literature reviews for faculty and assisted with human motion analysis and electromyographic studies. He completed his undergraduate studies at Rutgers University where he earned a BS in Exercise Science & Sport Studies.
Mark’s extensive background and full time experience in fitness as a Personal Trainer and Fitness Specialist allows him to facilitate patients along the continuum to achieve health and fitness, no matter what their injury or problem is. BREAKTHRU’s continuum model empowers patients and clients to achieve meaningful and lasting change in their lives with the consistent monitoring and support created by the entire team from the front office to the Doctors of Physical Therapy, personal trainers, sports performance coaches, and massage therapists.

Mark specializes in treating patients with a variety of orthopedic, neurological, and cardiopulmonary diagnoses. He utilizes an innovative, patient-centered approach to providing physical therapy emphasizing hands-on care and close guidance with individualized exercise programs. He also focuses his efforts on proper patient education to help individuals alleviate their symptoms, restore function and prevent recurrent injury. Mark has a strong interest in evaluating and treating patients with balance and vestibular issues.

 

 

 

Balance Program: We use standardized measurement tools to assess your current balance level, and then apply best practice
treatments which incorporate Tai Chi, balance exercises, unstable surface training, dynamic movement, and motor learning.

 

Vestibular Rehabilitation Program: Our physical therapists are trained to differential diagnose vestibular problems in order to provide the correct treatment.  The program will address one’s individualized impairments with balance, vertigo, and dizziness and aim to decrease associated symptoms and any risk of falling.  Some conditions such as Benign Paroxysmal Positional Vertigo (BPPV) can be treated effectively in a few treatments.