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When the Weather Gets Cold, Don’t Forget to Warm Up!

Colder weather means some changes to how we exercise. Of course, it’s harder to motivate yourself to get outside for a run or bike ride when the temperature drops, and the shorter days compress our schedules, but there are changes in your body that affect your ability to exercise too. For many people with arthritis or other joint problems, cold weather brings more complaints of pain. To stay warm, our bodies narrow blood vessels to reduce blood flow to the skin, and more superficial muscles. That means that there is an increased risk of muscle strains in the cold. There is also an increased strain on the heart because of the narrowed blood vessels. This isn’t to say that you shouldn’t be active outdoors in the cold, it just means you may have to make a few changes to your routine.

Here are a few to consider:

Warm up right
A good warm up is always important, but because of the tendency for joints to be stiffer, and blood flow to muscles to be reduced in the cold, it’s even more important that you do it right this time of year. To start, do something to get your heart rate up a bit, maybe a brisk walk or light jog. Follow that up with a dynamic warm up rather than static stretches. This could include walking or jogging while pulling your knees up high to your chest. Maybe some high kicks in front of you with straight knees to get your hamstrings loosened. A walking lunge with an upper body twist can get your whole body moving. Cater your warm up to what you have planned in your workout. If you’re not sure how it should look, ask your physical therapist!

Dress right
Dressing in layers allows you to adjust your insulation to your activity level. After you warm up, you might want to take off a layer to avoid getting too hot during your main activity. You’ll have it there later to put back on when your activity level drops and you start getting too cold.

Don’t forget about the sun either – just because it’s cold doesn’t mean the UV rays are gone. Sunscreen and sunglasses aren’t just for the summer. A lip balm with SPF can protect you not only from the sun but from the wind too.

Stay hydrated
Drink water before, during, and after your workout. The temperature may be down, but you’ll still sweat and you’ll still lose water vapor in your breath. The drier air in winter lets your sweat evaporate more quickly, so it’s easy to underestimate how much fluid you’ve lost.

Cool down
When you’re done, don’t rush to get inside and crawl under a blanket. Cool down properly. Keep moving with a walk or another form of active recovery to let your heart rate come down. After exercise is the right place for static stretching. You can also head inside for some foam rolling or self-massage.

The days being shorter and the temperatures being lower don’t mean you’re stuck inside for all of your exercise. If you follow these tips, you can safely keep moving outside. If you’d like a customized warm up or cool down, or have questions about your exercise routine, your BREAKTHRU physical therapist is a great person to ask!

Stay physically active during COVID-19 with exercise as medicine.

Recent evidence suggested that physical activity levels have decreased by 30% while sitting time has increased by 30% since the start of the COVID-19 pandemic. Decreased physical activity and increased sedentary behavior are risk factors for cardiovascular disease, obesity, diabetes, high blood pressure, bone and joint disease and premature death.

Many experts on COVID-19 have emphasized healthy living behaviors and an increase in physical activity to not only fight the COVID-19 pandemic but the lack of physical activity pandemic. Physical activity alone results in over 3 million deaths per year and a global burden of $50 billion.

Immediate action is needed to increase physical activity and exercise due to its well noted positive effects on immune function, overall health and prevention of the development of chronic diseases. According to the World Health Organization (WHO) and the American College of Sports Medicine (ACSM) people should be looking to engage in 150-300 minutes of moderate to vigorous physical therapy each week.

This amount of activity can be achieved at home by limiting sitting and performing both informal activity (cleaning, laundry) and formal exercise. Let Breakthru give you tips on how to regiment your day develop a plan to make sure you are getting the amount of activity required to be healthy both now and in the future.

WedigIJ, et al. Br J Sports Med. 202 Volume 0; No 0

Holiday Fitness Specials

The holiday season can be an especially stressful time when it comes to shopping for presents. There’s always that one person you’re not sure what to get. You know, that special someone who prefers weights to wine glasses? The one who would rather get a good pair of hiking boots or yoga mat than a cozy bathrobe and candle…
Luckily, our Fitness Holiday Packages are perfect for anyone looking to crush their respective fitness goals.
By the time you’re through shopping, you’ll want to snag a few of these fit finds for yourself. (No shame!)

 

ONLINE TRAINING SPECIAL

1 month of online coaching $50.00

SHOP NOW


 

FITNESS MEMBERSHIP SPECIAL

Purchase prepaid 1-year membership for the cost of 10 months (2 months free)

Prepaid Membership Special (2020) – BASIC – $275 ($230)

BUY BASIC

Prepaid Membership Special (2020) – GUIDANCE – $429 ($358)

BUY GUIDANCE

Prepaid Membership Special (2020) – GUIDANCE PLUS – $715 ($596)

BUY GUIDANCE PLUS +

 


PILATES

Purchase a Pilates package and get a FREE session!
Offer valid through November 30th.  Exclusively available at our Marlton Facility.

CYBER MONDAY 2020

CYBER MONDAY DEAL

3 weeks of semi-private personal training 2x a week for $100.00


ONLINE TRAINING SPECIAL

1 month of online coaching $50.00

SHOP NOW


 

FITNESS MEMBERSHIP SPECIAL

Purchase prepaid 1-year membership for the cost of 10 months (2 months free)

Prepaid Membership Special (2020) – BASIC – $275 ($230)

BUY BASIC

Prepaid Membership Special (2020) – GUIDANCE – $429 ($358)

BUY GUIDANCE

Prepaid Membership Special (2020) – GUIDANCE PLUS – $715 ($596)

BUY GUIDANCE PLUS +


 

PILATES

Purchase a Pilates package and get a FREE session!
Offer valid through November 30th.  Exclusively available at our Marlton Facility.

#SHOPSMALL with us!

Small Business Saturday

Purchase a $125 Gift Card for  the cost of $100

BUY NOW!


 

ONLINE TRAINING SPECIAL

1 month of online coaching $50.00

SHOP NOW


 

FITNESS MEMBERSHIP SPECIAL

Purchase prepaid 1-year membership for the cost of 10 months (2 months free)

Prepaid Membership Special (2020) – BASIC – $275 ($230)

BUY BASIC

Prepaid Membership Special (2020) – GUIDANCE – $429 ($358)

BUY GUIDANCE

Prepaid Membership Special (2020) – GUIDANCE PLUS – $715 ($596)

BUY GUIDANCE PLUS +

 


PILATES

Purchase a Pilates package and get a FREE session!
Offer valid through November 30th.  Exclusively available at our Marlton Facility.

BLACK FRIDAY 2020

BLACK FRIDAY

4 weeks of semi-private personal training (30 minutes) 2 X a week for $125.00

SHOP NOW


 

PILATES

Purchase a Pilates package and get a FREE session!
Offer valid through November 30th.  Exclusively available at our Marlton Facility.

ONLINE TRAINING SPECIAL

1 month of online coaching $50.00

SHOP NOW


 

FITNESS MEMBERSHIP SPECIAL

Purchase prepaid 1-year membership for the cost of 10 months (2 months free)

Prepaid Membership Special (2020) – BASIC – $275 ($230)

BUY BASIC

Prepaid Membership Special (2020) – GUIDANCE – $429 ($358)

BUY GUIDANCE

Prepaid Membership Special (2020) – GUIDANCE PLUS – $715 ($596)

BUY GUIDANCE PLUS +

 

 

 

 

Fall Into Fitness

2020 isnt over… FINISH IT STRONG!

Train with a Breakthru Personal Trainer 2 Times a week for 6 weeks

Program Includes:

  • 12- 30 Minute Semi-Private Training Sessions
  • Free Medical Screen with a Doctor of Physical Therapy
  • Nutrition Guide
  • Functional Movement Screen / Baseline Assessment
  • Graduation Assessment / Next Step Recommendations

Get your Breakthru results for only $240 

Contact Lisa to Sign Up Today: lwhite@breakthrupt.com

Fitness is BACK and we missed you!

During this time, our focus is on maximizing the health and safety of our patients, training clients, and fitness members by providing care through a number of different options while also adopting CDC-guided, best practice screening methods, exposure protection, sanitization and social distancing standards throughout our facilities!

Mask is a must!

  • Client’s will need to wear a mask at all times.  We want to prevent the spread of COVID-19.One of the biggest questions we have been receiving regarding the use of face masks while exercising is:
    • “Is it safe to perform cardiovascular exercises while wearing a face mask?”
  • While our team understands that it is not necessarily comfortable, it is important due to the heavy breathing during cardio to keep all of those around you safe.
  • If you begin to feel short of breath and/or dizzy, please take a short break to regroup. Please be extra sensitive if you have any cardiac and/or respiratory issues.
  • Our Doctors of Physical Therapy and Personal Trainers are here for you and available to help with monitoring.

Screening

  • Everyone who enters any of our facilities is being screened to reduce any risk.
  • Anyone with questionable findings during the screen will not be permitted to perform on-site physical activity that day. Better to play it safe!

Sanitization

  • We are asking our fitness members to wipe down any and all fitness equipment/machines that they’ve used/touched.
  • We are ensuring that all equipment and therapeutic areas are being disinfected after each use and between clients.
  • All high touch surfaces, common areas, entry and exit doors are being disinfected at least once every hour.
  • We have enhanced our employee’s hand washing policy.
  • We have enhanced the frequency of our professional cleaning services which perform full-facility cleaning during off-hours.
  • We are encouraging all patients to bring their own water, as all community water fountain use will be temporarily off-limits.

Capacity limitations

  • Per Gov. Phil Murphy, our current max capacity in the facility is 25 people at any given time. Therefore, we are asking that you limit your workout to one hour for the time being. We appreciate your patience while you wait.

Practice social distancing

  • Please remember to stay a safe distance (at least 6 feet) from other fitness enthusiasts. Let’s all be as safe as possible.

Locker rooms & drinking fountain

  • Please bring a water bottle with you! At this time, our drinking fountain and showers are currently marked “out of service” until further notice.

For any fitness related questions, please email Lisa at LWHITE@BREAKTHRUPT.COM

NEW Offering: Breakthru Pilates

Get ready to LOOK and FEEL LONGER, LEANER, & STRONGER!

Private + Semi-Private Sessions Are Available

A Complimentary Functional Assessment Is Included With Each Functional Package


What is Pilates?

Pilates is an exercise method designed by Joseph Pilates in the 1920’s. The exercises consist of low impact strength, flexibility and endurance movements performed in a sequence of continuous movement.

The exercises are based on 6 primary principles including: centering, control, concentration, Flow or efficiency of movement, breath, and precision.

When performed consistently Pilates promotes:
– Inner physical awareness
– Improved postural alignment
– Increased flexibility, core strength, stabilization, and stamina
– Enhances coordination, balance, and agility
– Facilitates diaphragmatic breathing

Meet Our Pilates Instructor, Dr. Jill

In addition to being a Physical Therapist for over 25 years, Jill Koshak-Johnson has been a classically trained Certified Power Pilates Instructor for over a decade.

She began her Power Pilates training in Chicago where she earned her Beginner Mat Certification and began practice and mentorship on the reformer. She continued her training in New York where she earned her Intermediate and Advanced Mat Certifications and continued her apparatus mentorship on the reformer, tower, and spine corrector.

In addition, she has continued to enhance her knowledge and skill set by taking advanced training in special cases including Power Pilates for orthopedic rehab, athletes, runners, seniors, and post-partum clients.

Jill is excited to offer Private Mat Pilates sessions at Breakthru Physical Therapy + Fitness. With her experience she can offer personalized, challenging training programs for first time beginners to seasoned athletes.


Pilates Pricing

Private Training 

Duration  Sessions Purchased  Cost 
30 min 1x / month $45.00
30 min  4x / month $170.00
30 min  8x / month $320.00
30 min  12x /month $460

“Duet” Series Semi-Private 

Duration  Sessions Purchased  Cost 
30 min 1x / month $40.00
30 min 4x / month $150
30 min 8x / month $280
30 min 12x /month $400

 

*** To ensure the health and safety of our clients and team members, “Duet” Semi-Private Training is specifically available to close friends and/or family members that are on an equivalent Pilates level.  

Exclusively offered at our Marlton location: 525 Route 73 S Suite 303