A Day in the Life of a Cooper Trainer
Do you wonder what a typical day looks like for a personal trainer? Cooper Fitness Center Professional Fitness Trainer Robert Treece takes you through his day hour by hour, sharing his favorite healthy habits along the way.
3:30 a.m. — Rise and grind
The first thing I do when I wake up in the morning is drink a plant-based protein shake for a nutritious start to my day. Then I take my supplements which consist of a multivitamin, omega-3, zinc, probiotics and vitamin D3.
4 a.m. — Work out before work
I exercise seven days a week in my home gym. A typical workout starts with lateral band walks and shoulder band exercises as a warmup, then 35 minutes of weight training and 15 minutes of HIIT on my air resistance bike. It’s important to get your cardio training in, so I mix in a three-mile run three times a week, too.
Exercising consistently challenges me to be the best I can be for my family, clients and fellow professional fitness trainers.
5:30 a.m. — Train clients
A typical workday involves training 15-20 clients. People often ask me if I work out with my clients, but I like to fully focus on their form and technique in order to give them the highest quality training sessions. My morning workout is sacred time and a necessity for me to operate at my best for the remainder of the day.
8:30 a.m. — Morning refuel
Overnight oats are full of fiber, protein, magnesium and potassium and are an ideal mid-morning snack after an early workout.
12:30 p.m. — Lunchtime
I order healthy and delicious pre-made meals which are delivered directly to my door each week. My meals always include a balance of lean protein, carbohydrates and fat and are incredibly convenient to simply heat up and enjoy on long workdays in between training clients.
3:30 p.m. — Afternoon snack break
At this point in the day, I like to refuel with a protein bar or some Greek yogurt with fruit to carry me through the last of my training sessions. I also aim to drink at least 100 ounces of water per day. I’ve found if I keep my favorite water bottle filled and available throughout the day, it helps to ensure I stay hydrated.
5:30 p.m. — Destress with soccer
While I usually prefer to exercise solo, I also love playing a game of pick-up soccer with friends after work. This is a great stress-reliever and also helps me transition from the workday to my nighttime routine.
7:00 p.m. — Dinner is served
My wife and I order fresh meals from one of my favorite clients who owns a catering business. We appreciate that we don’t have to sacrifice the nutritional value for convenience of takeout. Many people enjoy meal prepping healthy options on the weekend, but we have found this option to be the best fit for our active and busy lifestyles.
8:30 p.m. — Time to snooze
Going to bed early helps me balance work and my own fitness journey as a personal trainer. Consistency is the key in developing discipline. Developing a routine enables you to create positive healthy habits and leaves less room to make excuses.
Motivation pro tip
When I go through times in life when I am less motivated to exercise and make healthy food choices, I try to break the cycle by mixing up my exercise routine or focusing on becoming disciplined in one specific healthy habit to help get me back on track. Remember, discipline takes effort until it becomes a habit. By challenging your current state with discipline, it changes your mindset which ultimately changes your actions.
We all have busy schedules, and it can be easy to lose motivation and difficult to find time to fit in workouts. This is why it is crucial to prioritize exercise! Put it in your calendar and treat it like any other meeting or appointment so you don’t let yourself off the hook. Whether it’s hitting the gym in the morning before work, taking a walk on your lunch break or attending a group exercise class after work, find the time of day that works best for you, your energy levels and schedule.
For more information about Cooper Fitness Center or to schedule a session with a Professional Fitness Trainer, visit cooperfitnesscenter.com or call 972.233.4832.
From Poor Health to American Ninja Warrior
Weslee Meador, Facilities Manager at Louisiana Workers Compensation Corporation (LWCC), a Cooper Wellness Strategies client, credits the wellness staff at his workplace in helping him change his life for the better. He reflects how the onsite LWCC staff, Jeff Barbera, Fitness Manager, and Landon Chastant, Fitness Specialist, gave him the support and tools needed to accomplish a longtime goal and lifetime dream.
I started working at LWCC in October 2018, weighing in at 235 lbs. and sporting size 38 waist pants. I was headed in a direction all too familiar to my family of poor health—including high blood pressure, elevated cholesterol levels and heart disease. I decided my family and I deserved better than that. Prior to coming to LWCC I started improving my health, thanks to more nutritious eating and somewhat of an exercise regimen. When interviewing for my current role, one of the main draws was the onsite exercise facility and wellness programs offered. I was impressed with the company’s dedication to their employees with the wellness program. I expected the typical corporate gym, but maybe a bit nicer with a shower. Essentially, I expected Vienna sausage but what I got was Filet Mignon (or a rare Ribeye in my personal taste). I was pleasantly surprised by the expansive facility and expert knowledge of the fitness staff to help employees reach their health and fitness goals.
Jeff and Landon took my health and fitness goals and elevated them to a whole new level I didn’t know was possible. I told them my ultimate goal was to go from “Dad bod” to “Ninja Dad” and be taken seriously when I applied to compete on “American Ninja Warrior.” Unlike many others, they listened and didn’t guffaw or discourage. They nodded and agreed enthusiastically, “Let’s do this!” At the time, I was following what I thought was a solid diet and exercise program. I shared this with Jeff and Landon, and they worked that into a customized program fitting perfectly within my goals. I had the drive and determination and they gave me the direction to make my dream happen.
Since 2018, I have worked out at least two days per week including a mixture of body weight training and calisthenics, ninja training on my own and cardio, functional training and weight training with Cooper.
Pre-COVID, I weighed 205 pounds and had approximately 12% body fat.
Fast forward to January 2021—I submitted my application to “American Ninja Warrior” again, expecting to be rejected for the third time. Like many, I had slipped in my training and accountability, thanks to COVID and its debilitating effects on gyms, families, jobs and people. My weight had crept back up to 216 when I got the call on January 8 that I was selected to compete this year among 400 competitors. I’d finally made it! I met with Landon and Jeff immediately to evaluate where I was and where I wanted to be in 11 weeks by the end of March—lean, strong and ready to compete in the ultimate obstacle course challenge. Once again, they gave me the blueprints and I went to work. Jeff and Landon supported me with a custom workout plan and made tweaks as I progressed helping me reach my top fitness level. I weighed in at the competition in March at 200 lbs. I’m proud to say I advanced beyond half the competition field in my “American Ninja Warrior” debut—what is hopefully the first of many opportunities to compete in this grueling challenge!
I strive to be a humble man, and as such, I know I owe my success to those around me, especially the Cooper Wellness Strategies employees here at LWCC, Jeff and Landon. I invited them both to sit on my virtual sideline during the “American Ninja Warrior” taping—so if my footage airs, you’ll see Jeff’s smiling grin in the background of my run! I wish I could tell you more about my shot on the show—let’s say that I did better than I expected but didn’t get all the results I wanted. You can see the results in this season of “American Ninja Warrior,” and I’m so thankful for two of the finest Cooper teammates right here at LWCC.
To learn more about Cooper Wellness Strategies’ services, including designing and managing corporate fitness programs, visit cooperwellness.com or call 972.560.3263.
Concierge Medicine FAQ
Investing in your health reaps benefits that last a lifetime. At Cooper Clinic, we believe your present and future health deserve quality care 24 hours a day, 7 days a week. Our Platinum concierge medicine program integrates preventive and primary care, fitness, nutrition and life balance in order to provide comprehensive care, looking at your health needs from all 360 degrees.
Executive Director of Cooper Clinic Platinum Roni Gonzalez–Dunn unpacks how concierge medicine is designed and implemented to maximize your quality of life now and for years to come.
What is concierge medicine?
Also known as retainer medicine or boutique medicine, concierge medicine is an enhanced personalized relationship between you and your primary care physician. Concierge medicine is designed for the individual who is interested in obtaining and maintaining good health through having a close personal relationship with a physician. By paying a membership fee, you are paired with a physician who is accessible 24/7. In concierge care, insurance may or may not be accepted depending on the facility and physicians see less patients in order to give each patient adequate time and attention for optimal care.
Many physicians have opted to go concierge as it provides more time to have meaningful conversations with their patients and provide a high-touch approach to their medical care. This is exactly how the trajectory of Cooper Clinic Platinum began in 2010.
What sets Cooper Clinic Platinum concierge medicine apart?
Having our own laboratory, imaging, dermatology, cardiology, nutrition, gastroenterology services and fitness center in one location makes Cooper Clinic your one-stop-shop for all your health needs. In contrast to Cooper Clinic’s comprehensive preventive exam, the Platinum program also offers primary and acute care, such as sick office visits and follow-up care on chronic issues, in addition to the preventive services Cooper Clinic provides.
Cooper Clinic does not accept insurance or Medicare but will file medical visits and procedures to the patient’s insurance upon request. Depending on your insurance provider, you may or may not receive reimbursement.
How does the Platinum team support a patient’s needs?
Everyone on the Platinum team plays a role in supporting the patient in their health care journey. Our 13-member team consists of:
- Five physicians
- Six patient advocates
- One assistant patient advocate
- One registered nurse
Each paying Platinum member has an assigned physician and patient advocate that will assist them with their personalized medical needs. Our team is in continuous communication with patients by email, call or text for primary and acute care needs. This includes scheduling and providing services at Cooper Clinic or needs involving an external specialist.
What is the patient journey like as a Platinum member?
The first step is to talk to a Platinum representative to discuss the program in detail. Once it is determined concierge membership is the appropriate program for you, the second step requires you to have a comprehensive preventive medical exam at Cooper Clinic. Upon completion of your preventive exam, an assigned Platinum physician will recommend which tier of the program best fits your health care needs. Based on the physicians’ recommendations, the patient advocate assists you with coordinating personalized ongoing care.
What are the perks of Platinum membership?
Our goal is to provide all the tools and resources necessary for our members to experience the highest quality and quantity of life. We encourage Platinum members to take advantage of the extensive list of Cooper perks and discounts available to them including:
- Complimentary annual Cooper Clinic comprehensive preventive exams
- Complimentary Cooper Fitness Center membership
- Special pricing on Cooper Complete vitamins and supplements, Cooper Clinic cosmetic dermatology procedures and restorative products and treatments at Cooper Spa
- Preferred pricing at Cooper Hotel
- Assistance with emergency room visits
How long does it take for members to get in contact with their physicians?
All patient calls and emails are returned in a timely manner. Depending on the medical urgency and physician recommendation, members are typically able to see their physician that same day or the next business day. While we are not an emergent care facility, all members are given their Platinum physician’s cell number. There is always a physician available to assist with non-emergent medical needs, even after hours.
Cooper Clinic Platinum membership is a worthwhile investment in yourself that provides unmatched quality care and benefits. By giving priority access to physicians, removing time constraints and establishing individualized care plans, the Platinum concierge medicine team can be lifelong partners in your health.
Learn more about Cooper Clinic preventive exams and Cooper Clinic Platinum 24/7 preventive and primary care.
What Is Medical Fitness?
According to the International Health, Racquet and Sportsclub Association (IHRSA), there were 39,750 fitness centers/health clubs of all types in the U.S in 2019. Other sources estimate the number of “medical fitness centers” in 2019 were approximately 1,460 or 3.5% of total health clubs. You might be wondering what the difference is between a fitness center and a medical fitness center. While they are indeed similar, there is a fundamental difference between the two. Cooper Wellness Strategies Vice President David Evans, FMFA, looks at the rise of medical fitness, who it serves and how it differs from traditional exercise programming or a standard gym or fitness center.
In his book Medical Fitness Essentials, Robert Boone states “the first known medical fitness center was started by Dr. Kenneth Cooper in 1970 following the tremendous success of his book Aerobics, which advocated aerobics exercise as an essential component of a comprehensive wellness and prevention program.” Indeed, Dr. Cooper’s pioneering vision set the stage for the emergence of the preventive health, wellness and fitness industries the entire world benefits from today. Globally these sectors are now multi-billion dollar industries.
Cooper Aerobics Activity Center—now Cooper Fitness Center—was the original prototype for today’s multi-purpose fitness centers that provide a variety of cardiovascular and strength training exercise equipment, exercise classes and programs. By contrast, “workout gyms” prior to 1970 focused almost exclusively on strength training for men only and primarily used free weights, Olympic bars, power racks and dumbbells for training with very limited, if any, cardiovascular exercise options. Dr. Cooper is credited with introducing and emphasizing the importance of cardiovascular exercise to not only the fitness industry, but also to the health care industry and the world.
So what is medical fitness? By definition, the term medical means “relating to illness and injuries and to the treatment or prevention thereof.” When applied to the definition of fitness—the condition of being physically fit and healthy—medical fitness means improving the fitness and health of individuals with illness or injury through the “treatment” of exercise. This is not to be confused with rehabilitation, which relates to clinically supervised treatment (for example, cardiac rehab, physical therapy, etc.) after a patient receives medical care related to an episode of illness (for example, heart attack) or injury (for example, torn knee ligament).
Essentially, medical fitness is the next phase of “treatment” for an individual after they complete rehabilitation or have been diagnosed with a chronic disease such as diabetes, cancer and arthritis. In fact, the origin of the medical fitness industry in the late 1970s occurred due to requests by cardiac rehab patients to continue exercising for a fee in hospital cardiac rehab facilities after they had completed their supervised rehabilitation. Medical fitness programming incorporates exercise training and education specifically related to an individual’s health conditions.
As good as participation in medical fitness programming is for a patient’s long-term outcome, unfortunately many hospitals and other types of health care providers do not provide it because these types of programs are currently not eligible for reimbursement by Medicare or health insurance companies. As a result, most health care providers do not believe medical fitness programs align with their financial business model and therefore are not considered part of their “core business.” However, this position is short-sighted because medical fitness programs provide opportunities for patients to more fully recover from an illness or injury after their reimbursable treatments and sessions have ended—thus providing better long-term outcomes for the patient and contributing to decreased readmissions of these patients to the hospital, both of which have a positive financial impact for the hospital. Additionally, medical fitness programs serve as a means of “secondary prevention” for those diagnosed with chronic health conditions. These programs help slow, or in some cases eliminate altogether, the progression of a chronic disease and lower the need for ongoing high-cost clinical services.
Sounds relatively simple; however, people managing chronic health conditions or recovering from a significant injury are significantly less likely to exercise on their own or join a fitness center because they are unsure about how to exercise safely given their personal health condition. And in the case of joining a fitness center, they often will not do so because they do not believe staff at traditional fitness centers or health clubs are trained to provide exercise and fitness advice and oversight for people with their specific health condition. As a result, many individuals with pre-existing health conditions do not engage in a sustained exercise regimen of any kind and sadly never experience full recovery and become physically fit.
Well-designed medical fitness programs bridge this gap, contribute to the overall continuum of health care and play an important role in helping individuals become “physically fit and healthy” within the context of their chronic health condition or injury. Additionally, medical fitness programs help traditional fitness centers expand their market reach by engaging a new segment of the population they have not previously served. Not only can medical fitness programming provide a new source of revenue, but some fitness centers have seen up to a 70% conversion of program participants to full-time fitness members.
To address this important need, Cooper Wellness Strategies, a Cooper Aerobics company, has developed of the Cooper Tracks medical fitness program. Five tracks are currently available:
- Cardiovascular disease
- Diabetes
- Cancer
- Arthritis
- Immunity & Reconditioning (for those who want to boost their immune systems (for example, post-COVID survivors/patients) or simply recondition the body after an extended illness or inactivity)
Each track lasts eight weeks and provides supervised exercise and education sessions in a small group setting twice per week. The tracks are turn-key—providing all the content and materials needed to deliver the programming. Cooper Tracks can be delivered in fitness centers of almost any type and size, as well as a variety of physical rehabilitation facilities. For more information about Cooper Tracks, visit cooper-tracks.com.
To learn more about Cooper Wellness Strategies’ clients and services, including Medical Fitness services, visit cooperwellness.com or call 972.560.3263.
Weight Loss Customized for You
With so many weight loss programs available today promising guaranteed success and life-changing results, how do you know which program is ideal for you? Cooper Weight Loss Team Lead Lizzy Mungioli, RDN, LD, compares key features of three popular diet programs, including Cooper Weight Loss, to help you weed out weight loss gimmicks and use credible resources on your journey to success.
Welcome and warning signs
When designing a solid, successful and reliable weight loss program, a variety of components are involved, most importantly, support from professional experts in the following areas:
- Nutrition
- Exercise and fitness
- Medical oversight
- Behavioral and mental health
This combination of expertise is vital for long-term success and healthy habit changes. Programs that make specific or lofty promises (such as guaranteeing a specific amount of weight loss) should be considered as red flags. In addition, some weight loss programs truly do not provide the type of support, education or resources one needs to successfully lose weight and most importantly keep it off.
Nutrition and weight loss are heavily intertwined with science. Having evidence-based guidelines from scientifically proven research is crucial to providing someone with credible information and steering them in the right direction for weight loss success.
Tailored tools for success
Cooper Weight Loss (CWL) is an example of a scientific evidence-based weight loss program. CWL does not involve gimmicks, lofty goals, false promises, pills or prepackaged food. It is a six-month, medically-supervised, comprehensive and multi-disciplinary program including a weight loss maintenance component to help ensure success well after program completion. CWL includes:
- Medical supervision from a Cooper Clinic physician
- A physical exam
- Lab work
- Blood pressure
- Exercise clearance (to ensure an individual’s safety when starting an intensive weight loss program)
- Registered dietitian nutritionist
- Licensed professional counselor
CWL also includes bi-weekly visits with a registered dietitian nutritionist at Cooper Clinic who specializes in obesity and weight management throughout the course of the six-month program. A licensed professional counselor (LPC) also goes through a Behavioral Health Consultation with each patient prior to entry in the program. This is helpful for determining a patient’s mentality, stability and readiness going into the program as well as evaluates their character traits to determine the best methods of education and support.
The LPC also serves to provide a safe space for learning tools to better manage stress in healthier ways than coping with food. Patients visit with the LPC at least four times throughout the program with additional visits always encouraged at the discretion of the patient or LPC. CWL also provides clients with resources to build fitness habits including meeting with an exercise physiologist and personal trainer multiple times along with a complimentary six-month Cooper Fitness Center membership to set them up for optimal success.
CWL provides a myriad of tools tailored for individualized success. The diet recommendations are completely personalized based on the client’s food preferences, calorie needs and health status. No diet is a one-size-fits-all. CWL honors the principle of individualizing each client’s diet and exercise regimen in a way they can adhere to the plan by encouraging sustainable weight loss goals of 0.5-2 pounds per week.
How does CWL measure up to SOTA and Noom?
SOTA
In contrast to CWL, State of the Art (SOTA) Weight Loss is a weight loss program using prepackaged food products intended to be consumed for breakfast, lunch, dinner and snacks. The SOTA diet prescription is low-carb with an emphasis on a lot of non-starchy vegetables and lean proteins, including when dining out. Alcohol is also highly discouraged in this program. A coach, whom the program refers to as a “consultant,” is available to each client for guidance in their weight loss goals; however, these consultants are not registered or licensed dietitian nutritionists. The program determines one’s goal weight based on body composition measurements using the Tanita scale, which is less accurate than a DEXA scan. Lab work, physician oversight, LPC visits are not included in this program nor screening for diabetes, high blood pressure, sleep apnea or other medical conditions. SOTA’s recommended weight loss goals are three pounds per week for women and four to five pounds per week for men, which make these goals not only unattainable but often unsustainable. The program charges clients a minimum of $200 per week with an indefinite amount of time set for the program’s length.
Noom
Noom on the other hand is a web-based app that can be used on desktop or one’s smart phone. It includes standardized courses and nutrition recommendations as well as a space for logging meals and exercise. It encourages a healthy weight loss rate of one to two pounds per week and support the use of mindfulness to regulate appetite and food intake. Noom, however, does not include the expertise of registered dietitian nutritionists, medical supervision, LPC support or exercise recommendations from a fitness specialist.
Overall, each weight loss program has pros and cons depending on one’s preferences and needs. The key is to ensure individuals have the support necessary to be consistent with their behavior change and to utilize healthy, sustainable methods for long-term weight loss based on science. CWL transforms participants’ lives through healthy eating, exercise and behavior change counseling. At Cooper Clinic, we believe that sustainable and successful weight loss is possible with the proper guidance and support each step of the way in your weight loss journey.
Click here to begin your transformation with Cooper Weight Loss today, or call 972.367.6100 to learn more about Cooper Weight Loss virtual options.
Article provided by Lizzy Mungioli, RDN, LD, Cooper Weight Loss Team Lead, and Cooper Clinic Nutrition Services.
A Word to the Wise (and Fit)
Regardless of age or fitness level, exercise is proven to be beneficial for everyone. In honor of National Senior Health and Fitness Day, Cooper Wellness Strategies Programs Director Sheryl Brown shares her top five most valuable life lessons learned from working with seniors as a physical therapist.
A lifetime of wisdom
For the past 25 years, I have had the pleasure and privilege of working with thousands of seniors as a physical therapist. While I was the one educating and instructing patients on the benefits of exercise, proper technique and skilled progression, they in turn taught me more about life than I could ever imagine. The timeless lessons learned from their experience, wisdom and vantage point will be forever remembered. Learn how you can enhance your journey to overall health and well-being.
- Life is a gift
Having gone through numerous positive and negative life experiences, our seniors cherish each day as a gift and have a broad perspective on life. If you slow down and take the time to listen, you’ll find most seniors desire to share their gift of life experiences and offer an abundance of wisdom. - Small improvements lead to large milestones
My senior patients were passionately dedicated to their exercise routines as they strived to play with their grand kids, continue their golf game or dance at family weddings. Skilled progression of exercise over time through small increases in range of motion, duration or strength yields significant functional gains. Session after session, week after week—it was an inspiration to see my patients achieve and exceed their goals with such motivation and persistence. - A smile is medicine for the heart
A smile communicates happiness, joy and acceptance marking a particular stage in life. Many times I felt I didn’t have the appropriate words to say to connect with someone’s pain, but I learned that offering a smile bridged the gap and touched their soul. Even during the pandemic when everyone’s smiles were covered by face masks, we’ve learned how to “smile with our eyes.” Make a conscious effort to smile and look into each person’s eyes because as William Shakespeare once wrote—the eyes are the window to the soul. - Listen to learn
Taking the time to truly listen empathetically and carefully to others, especially our seniors, increases our understanding of life and fosters deeper connections. It also helps build trust and confidence between you and the other person. Even more so, listening makes an individual feel what they have to say matters. - Encouraging words are key
Simple phrases like “good job,” “keep up the hard work” or “you inspire me” go a long way. Authentic encouragements not only mean a lot to our seniors but people of all ages. As you go about your day, think about what positive phrases or words you might use to encourage a senior or someone else in your life.
I am so grateful for many valuable life lessons and insight gained while working with seniors. This unique demographic not only inspired me in the way they strive toward better health and functionality, but in how they love life and the people around them. Take the time and make the space to learn from your elders. You might be surprised how much you gain from their wisdom and example.
To learn more about Cooper Wellness Strategies clients and services visit cooperwellness.com or call 972.560.3263.
MAT® at Cooper Spa
Muscle Activation Techniques® (MAT) is a powerful service used to help assess the body and correct muscular imbalances by identifying limited ranges of motion. This non-invasive revolutionary technique is now offered at Cooper Spa by MAT Specialist Paige Cervantes who explains how MAT is beneficial for all ages and stage of life in varying fitness levels.
Variety of benefits for a variety of clients
With a background in licensed massage therapy and personal training, Cervantes is not only an accredited MAT specialist but also a certified MATRx practitioner specializing in hand, wrist and foot techniques. She has worked with a variety of clients—those rehabilitating from previous injuries or surgeries to those of us under a great deal of stress.
While most people may associate muscular imbalances with pain, those who aren’t experiencing muscular or joint pain may dismiss themselves as eligible candidates for MAT. However, this service is beneficial for people who are conditioned and deconditioned alike physically. “We all have muscular imbalances to some degree,” says Cervantes. “We are all either right or left hand dominant; therefore, we do repeated motions which challenge the same muscles over and over again.”
Closing the gap between mobility and fitness
Muscle tightness is an indication of weakness. “If a muscle is tight, it is more than likely protecting a weaker muscle,” says Cervantes. “Every muscle has a threshold of set resistance it can tolerate before it tears. This is why a muscle will begin to shut down in order to protect itself.” She notes that muscles can also begin to shut down due to other factors such as dehydration, injury, vitamin and mineral deficiency with stress having the greatest impact on the body.
MAT serves as a bridge between physical therapy and personal training. While MAT and physical therapy are both designed to discover the source of muscular dysfunction, MAT specifically uses weakness as the main indicator of the cause of limited ranges of motion or pain and then works to correct the issue. Once corrected, client-specific exercises are recommended to be done in a gym or at home to strengthen weak muscles and achieve balanced muscular function. MAT goes hand-in-hand with sports and fitness recovery by helping the muscles contract more efficiently during physical activity.
The MAT spa experience
It is also important to note the difference between massage and MAT. While massage addresses muscle pain by breaking up adhesions, massage therapists will not test for limited ranges of motion to identify muscle weakness.
Unlike other spa services, MAT clients lie on a table in comfortable clothing allowing the service provider to take the client through each range of motion test without restrictions. “There is a lot of communication in the sessions between my client and me throughout,” says Cervantes. “Based on their feedback, including level of discomfort or limitations in movement, I know which muscles to test and where to go next.”
Each MAT session lasts one hour and clients can feel the difference well before the session concludes. Cervantes recently performed an abbreviated MAT demo on a high school track sprinter who, after just 15 minutes, experienced improvement in the range of motion in his hips.
MAT regimen recommendations
For wrist, hand and foot muscle imbalance correction, Cervantes recommends individuals have a MATRx session as often as twice a week. For general full-body MAT assessment and treatment, she advises clients see her once per week. For clients who are no longer experiencing pain but want to maintain their results and simply move better, Cervantes recommends one session every few months.
Reaching one’s full fitness potential begins with reaching a full range of motion. The benefits of MAT are available to everyone, regardless of age or fitness level, who are looking for muscular balance for more efficient workouts.
Clients who are experiencing inflammation or pain or are recovering from a recent injury or surgery are encouraged to receive consent from their health care provider before beginning MAT. To schedule a MAT appointment or purchase a Cooper Spa gift card, email dallas@cooperspa.com or call 972.392.7729.
Dynamic Food Duos
Have you ever thought about how your foods work together? By pairing certain foods, you can get more bang for your buck as well as optimize your nutritional intake. From inexpensive spices to dry good pantry staples—try these favorite affordable food pairings along with a few recipes ideal for maximizing their benefits together.
Vitamin C + plant-based iron
Iron found in plant-based foods such as beans, lentils and spinach is best absorbed when paired with vitamin C. To reap the most benefit from this duo, it is best to eat them in the same meal, not just the same day. Examples include:
- Bell peppers and black beans
- Tomatoes and spinach
- Sweet potatoes and lentils
Recipe: Try this Wheat Berry Salad with Tomato, Cucumber and Feta on a bed of spinach.
Turmeric + black pepper
Many people take a turmeric supplement for its anti-inflammatory properties. However, pairing turmeric with black pepper actually allows for better absorption. Specifically the piperine in black pepper can enhance the absorption of curcumin in turmeric by 2,000 percent! Enjoy these spices combined in a stir-fry or sip in golden milk.
Recipe: Add a bit of black pepper to this Super Seasoned and Savory Baked Cauliflower Floret Bites.
Vitamin D + calcium
Vitamin D and calcium are both vital for bone health. Similar to turmeric and black pepper, vitamin D affects how much calcium your body absorbs. This nutrient combo is unique because you can often find them naturally in the same foods such as:
- Dairy
- Fortified soy milk
- Orange juice
Recipe: Replace a full meal with this quick and easy Watermelon Strawberry Chia Smoothie.
Rice + beans
Rice and beans is a classic budget-friendly meal offering multiple benefits. Plant-based sources of protein alone only have some of the essential amino acids, or protein building blocks, but when paired with different options, you build one complete protein. Rice and beans are a prime example. Beans also provide fiber, which help prevent blood sugar spikes from starchy foods like rice.
Recipe: This combination is so easy you don’t even need a recipe! Just combine cooked brown rice and rinsed canned beans of your choice in a bowl. Top with your favorite salsa, avocado and a dollop of plain Greek yogurt or shredded cheese.
Fat + fat-soluble vitamins
Some vitamins are absorbed using fat, namely:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Not only is a veggie-only salad a little boring, you’ll also miss out on sources of vitamin A and vitamin K from those leafy greens alone. Try adding a little extra crunch and nutrient boost by topping your salad with avocado, seeds or olive oil.
Recipe: Serve up Kathy’s Amazing Salad with Goat Cheese and Toasted Pecans topped with grilled chicken or pork tenderloin for extra protein.
To schedule a one-on-one nutrition consultation or learn more about Cooper Clinic Nutrition Services, visit cooperclinicnutrition.com or call 972.560.2655.
Article provided by Katie Goldberg, MCN, RDN, LD, and Cooper Clinic Nutrition Services.
90 Years of Exercise
In celebration of his 90th birthday this month, Kenneth H. Cooper, MD, MPH, founder and chairman of Cooper Aerobics shares how exercise shaped his passions and life’s work in various ways over the years.
My early days and exercise inspiration
I have been asked why I like to exercise many times over the years. I mainly like to exercise because it makes me feel good. Here at Cooper we have been able to prove that people who exercise regularly are less depressed, less hypochondriac, have an improved self-image and more positive attitude toward life. A person who is physically fit is different. I have had people tell me, “I thought I felt pretty good until I started exercising. I only wish I could have known how much better I would feel 20 years ago.”
My biggest encourager and motivator was my mother; she never missed a track meet or basketball game. She would go out of her way to drive to Norman or Oklahoma City for my meets. My dad rebelled against my exercise, which he feared would give me an “athletic heart.” This idea was very popular back in the 1940s. It said if you exercise too much your heart would get too large and muscular and then when you quit exercising it would convert to fat and you would die early. My father was convinced I was going to die early yet I have outlived him by 16 years—he died at age 74.
During my elementary and middle school years, I had a lot of chores I had to do at home, like working in our garden and milking our cow. We always had farms and in the summertime I would go to the farm to work with my dad. I baled hay, plowed, put up fences and did lots of manual labor on the farm. I enjoyed going out and staying at the farm. I loved the time I spent with my dad during those early years. He was a practicing dentist, but his avocation was farming. He was raised on a farm so he always wanted me to keep active on the farm.
I exercised on my own even when I was running track at Putnam City High School in Oklahoma City. They did not have a track so I ran on the streets. I also played basketball and ran cross country in the fall. I would have my friend across the street, Buster Jackson, take my clothes to school in a paper sack while I ran to school to get my miles in. I would get cleaned up and go on to class. Then I would run home from school. I ended up making all-state basketball and won the state championship in track for the one-mile event.
Mr. Leo Mayfield was my inspiration for exercising in competition—he was the principal of the junior high school and later superintendent. He noticed that I liked to run and asked, “Why don’t you try track?” So as a ninth grader, I entered a half-mile track meet. I did well and came in second, even though I did not train for it. He recognized I had some natural ability. Even though I did not have a track coach in high school, Mr. Mayfield continued to be my coach. I won seven consecutive events and set records in most of the places I ran—all because of Leo Mayfield working with me.
Harold Keith, who was the Sports Publicity Director at the University of Oklahoma, saw the newspaper articles about me and started giving me recommendations on how to improve my performance which enabled me to win the state championship. I was undefeated in the mile run when I was a senior in high school.
The turning point
After graduating salutatorian from my high school, I received a scholarship for track to the University of Oklahoma. However, when I entered medical school I did not have time to stay active. I ended up gaining 40 pounds from lack of sleep, the stress of my internship, trying to get through medical school and eating to just stay awake. Then I got married and did not do any physical activity for about six years. I was so lethargic and I remember telling my wife I felt like I was dying of mental apathy. I just did not feel good.
By this time I was 29 years old. After six years of not exercising, I went water-skiing on Lake Texoma and had a cardiac arrhythmia that day. By the time I got to the hospital my heart rate had returned to normal and they couldn’t find anything wrong with me. The doctor told me I was simply out of shape. When I began to lose weight, my pre-diabetic condition and hypertension disappeared and I felt so much better. That’s when I realized the prevention of disease was a field of medicine that has been sadly ignored. That epiphany is what changed my attitude and ultimately my life. It redirected my interest away from orthopedic medicine which I had first planned to go into when I finished my military career.
My exercise transitions through the years
I used to love water-skiing, basketball and running. However, I broke my leg snow-skiing back in 2004 so after 38,000 miles and 40 years of running I had to stop. But you never stop exercising—you transition. That’s when I transitioned into walking. They told me I would need a total knee replacement within six years but that has been 17 years ago now! I have walked faithfully since then along with outdoor and stationary cycling.
I always say the hardest part of exercise is putting on your shoes and getting started; the best part is the shower when you finish. Exercise creates an endorphin response in your body. It is why you become addicted to exercise and have withdrawal symptoms. I had to walk on crutches for a while when I broke my leg and I would see people running outside and get emotional and would shed a tear, thinking about how much I missed exercising.
I still work 10-12 hour days seeing patients and like to exercise after work five days a week. Exercising at the end of the day helps me to control the stress in my life. I have used exercise over the years as not only a cure to a stressful day headache, but to help me sleep better. I typically prefer to exercise alone. I like to watch TV while I’m on the stationary bicycle or the treadmill and enjoy meditating while I walk the dog around our neighborhood in the evenings. That is quiet time for me. I will ride the stationary bicycle for about 30 minutes before I complete a weight training circuit concentrating on upper body, arms and shoulders. When I go home, I walk our two dogs for about 15 to 30 minutes.
My exercise recommendations
Over the years, I used to think that aerobic training was all you needed to do but I realized as I grew older you need to bring in some muscular strengthening as well. After 50 years of age, you start losing muscle mass. My specific aerobic-strength training ratios that I recommend in all my books are:
- 40 years old or younger: 80% aerobic exercise; 20% strength training
- 41 to 50 years old: 70% aerobic exercise; 30% strength training
- 51 to 60 years old: 60% aerobic exercise; 40% strength training
- 60+ years old: 55% aerobic exercise; 45% strength training
My encouragement to you
I encourage you to set an example for your family—as we did at an early age in our family. My son, Tyler, runs regularly and all of our grandchildren are active. My oldest grandson was just accepted to Oklahoma State University; he is our baseball player and a great athlete! My wife, Millie, is still active at 85 years of age and works out five mornings a week going on walks with a close friend of hers. A family that exercises together stays together. It is so important for parents to set the example for their children and grandkids.
No matter your age, whether you’re 19 or 90 years old, it is never too late to start exercising. As I always like to say, fitness is a journey not a destination. It is what you do now that counts, not what you did or didn’t do six months ago.
Prep Your Skin for Spring with Dermaplaning
Give your drab winter skin a jump-start on spring with a new facial resurfacing treatment from Cooper Spa. Lisa Boyle, Cooper Spa Manager, explains how dermaplaning safely removes dead skin cells on the surface of your face, resulting in beautiful skin well into spring.
How it works
Dermaplaning is a safe cosmetic procedure that removes the top layers of the skin and provides immediate results for a smoother, youthful and more radiant complexion. Because this procedure doesn’t require any downtime post-treatment, it makes for a convenient and effective way to minimize wrinkles, acne scarring and dull skin without a lengthy recovery period. Our Cooper Spa trained estheticians provide specific steps to best care for your skin after your dermaplane service in order to prevent any possible irritation.
What to expect
Using a small lightweight blade and facial oil, your esthetician gently scrapes the top layer of dead skin cells from your face to reveal healthy skin just below the surface. This 50-minute treatment is not painful; you may feel a slight tingling sensation during your treatment, which is completely normal. Following your dermaplane service, your esthetician may use a light lactic acid peel to remove the remaining debris from your skin.
Possible side effects
Dermaplaning is a low risk procedure but just like any facial resurfacing treatment, you may experience slight redness in your complexion. You may also feel a sensation of tightness which can be relieved by applying aloe or moisturizer. You will also need to avoid sun exposure for 7-10 days after your treatment and daily apply sunscreen with an SPF of at least 30 as your skin will be more susceptible to the sun’s harmful rays that cause typical sunburns and age spots.
Radiant results
Your dermaplane experience is customizable by skin type. Pair it with any of our signature facial services at Cooper Spa. Dermaplaning provides immediate results with the full effects visible within two to three days after your treatment. Though the results are not permanent, they can be maintained for up to three to four weeks along with an esthetician-recommended, at-home skin care regimen.
To schedule an appointment or purchase a Cooper Spa gift card, visit cooperspa.com or call 972.392.7729.
