The Kinetic

Keep up to date with what’s going on at Mercy Sports Medicine with our informative newsletter. We are passionate about our community and are always looking for ways to give back.

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On-the-Go Nutrition for Busy Days

On-the-Go Nutrition for Busy Days
Are you tired of the same old lunch routine? Whether you're a busy professional on a tight schedule or a student looking for a quick bite between classes, finding delicious grab-and-go options can be a game-changer. Luckily, our community is brimming with fantastic eateries offering convenient and tasty meals to fuel your day. Here's a roundup of some of the best local spots for a satisfying grab-and-go lunch: 
Zias:
A potato bowl stacks lots of protein and can be enough for two meals!
Tom's Deli:
The middle cut from this new popup deli is delicious!
Nature's Oasis:
The cobb salad is a great grab and go at Natureโ€™s O! Their deli has so many options as well if you have a few minutes to spare!
Starbucks:
You wouldnโ€™t think it, but the bacon and Gruyere egg bites pack a good amount of protein!
Whether you're in the mood for a hearty sandwich, a fresh salad, or a slice of pizza, our community has no shortage of grab-and-go options to satisfy your cravings. Next time you're pressed for time or simply want to shake up your lunch routine, consider supporting one of these local eateries for a delicious meal on the fly. Bon appรฉtit! 
โ€”    B A C K   T O   T O P   โ€”

Understanding the Link Between Chronic Pain and Mental Health

Understanding the Link Between Chronic Pain and Mental Health
Itโ€™s no secret that chronic pain dramatically changes our quality of life. We tend to socially isolate, stop doing things we enjoy and itโ€™s hard to think about anything but pain. While these behavior changes support our healing process in acute injury, in situations of chronic pain, leaning into this behavior can worsen your physical pain symptoms. Hereโ€™s how: 
  • Social interactions create feel-good hormones that decrease our pain's severity. Itโ€™s important to continue connecting with others or pain may get worse.

    Tips: Use assertive communication. You may not feel like the life of the party and may need to create some boundaries around your social interactions. Letting people know what you need and asking for support will help you continue interacting without overdoing it.   
  • Do enjoyable activities also create feel-good hormones that can turn down the pain dial. Alternatively, when we stop doing what we love, the brain starts to believe itโ€™s dangerous and thus creates more pain.

    Tips: Use pacing. Continuing to do things you love with some modifications can help rewire the brain and increase your ability to do what you love. 
  • Pay attention to what you can do, whatโ€™s good in your life and areas in your body that arenโ€™t in pain. Whenever you pay attention to the pain, you are strengthening the pathway between your thoughts, emotions and physical pain. Your thoughts matter and what you focus on grows. If you focus on pain, it will grow! If you challenge yourself to focus on parts of your body that are functioning well, acknowledge things you're grateful for or remind yourself of what you can still do, you can decrease your pain experience.

    Tip: Try gratitude journaling. 
โ€”    B A C K   T O   T O P   โ€”

Turbocharge Your Workout with the Perfect Warm-Up! 

Turbocharge Your Workout with the Perfect Warm-Up!

In the hustle and bustle of our daily lives, finding time for a workout can be a feat in itself. However, neglecting a proper warm-up might seem tempting, but it's a crucial step before any run, ride, or workout. So, what exactly defines an effective warm-up?

Many factors play into a good warm up like the length, intensity, and type of workout you are about to do. No matter what you choose, a successful warm up should engage and activate muscles that will be used throughout the activity you are doing. Not only will a warmup activate your muscles, but it will also help get your heart rate up and start to get you focused. 

Timing is Everything:

Dive into your warm-up routine right before you kick off your main event. It's like the appetizer before the main course โ€“ essential for setting the stage.

Pump Up the Cardio: 

Fire up that heart rate and zero in on the muscle groups that'll be working overtime. Think of it as your personal power-up sequence, getting you in the zone for what lies ahead.

Slow and Steady Wins the Race:

Rome wasn't built in a day, and neither is a killer workout. Ease into your warm-up with a gentle start, gradually cranking up the intensity. Aim for around 25-50% of the gusto you'll bring to the main event.

No One-Size-Fits-All:

Your warm-up, your rules! While there's no one-size-fits-all formula, aim to spend a solid 5-10 minutes prepping your body for action. Trust us, it's a small investment that pays off big time in injury prevention.

So, there you have it, folks! The golden ticket to a top-notch warm-up routine. Don't skip this crucial step โ€“ your body will thank you later. It's time to unleash your inner fitness warrior and conquer those workouts like a true champion!

โ€”    B A C K   T O   T O P   โ€”

Spring into Action after Completing Spring Sports Conditioning. 

Spring into Action after Completing Spring Sports Conditioning.
As our six-week Spring Sport Conditioning class ends, we want to celebrate our group of 9 participants who kicked-butt over this series! From the first to the last day each member showed up ready to work and hit major strides in their overall fitness and towards each of their goals! 

We've focused on building strength, improving endurance, and enhancing agility. These are all essential elements for success in any spring sport. Each class had a variety of resistance training exercises, from classic lifts like squats, deadlifts, and bench presses to functional movements such as lunges, rows, and core exercises. Through progressive overload and proper form, most participants found personal gains in their muscular strength and power.  

 Our hope with all our classes here at Mercy Sports Medicine is to prioritize injury prevention, recovery, and holistic well-being, ensuring that every athlete can thrive, both now and in the future. Follow us on social media to keep up with upcoming programs to support you and your goals!  

โ€”    B A C K   T O   T O P   โ€”

Book your Free Consultation Today!

Call 970.764.9220 or download the app. Bookmark Mercy Sports Medicine to your homepage. Book your appointment, class or program!
Schedule Now

Personalized Coaching

Personalized Coaching

Sometimes one-size-fits all doesnโ€™t work. By working with one of our coaches 1-on-1, you gain a stronger understanding of what motivates you, learn what works for your body, and increase your success with healthy changes. We offer a 3-month package to help you accomplish your unique wellness goals. When you take the time to focus on you, we are here to help.

Areas of Focus:

  • Nutritional Therapy

  • Wellness Coaching

  • Sleep Coaching

  • Pain Management Coaching

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How We Support You

Mercy Sports Medicine Wellness is here to help support our community by providing services that will boost your personal goals. If fitness or wellness is among your goals, then let us be your accountability partner and support you.
Learn More

โ€”    B A C K   T O   T O P   โ€”
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Mercy Sports Medicine   |   327 S Camino del Rio   |   Durango, CO 81303-7997






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