5K Training Tips


Thursday, September 11, 2014
If you've never been a runner, completing a 5K might seem out of reach. But, with the right practice, you may find that training is easier than you thought, and it can be fun too.
Take it Easy
Don't advance or increase your mileage, terrain, or running form by over 10% per week. Pushing yourself too hard can result in injury. Remember - slow and steady wins the race. Give yourself 8 weeks to go from walking to running.
Walk, Then Run
Start with a 5 minute brisk walk to warm up. Begin running for 30-60 seconds, followed by a 2-3 minute walk. Gradually increase running time and/or decrease walking time. End with a 5 minute walk to cool down, followed by some gentle stretching. Progressively increase your total time. For example, start with a total of 15 minutes and work your way up to 40 minutes. 
Know Proper Form
Shorter steps with a “soft” foot strike will result in less fatigue and a more efficient run pattern. The ideal range is 170-190 steps per minute. Try counting as you begin to run.
Stretch Those Muscles
Do a slow 5-10 minute warm up, then stretch prior to your workout. Stretch again after a 5 minute cool down. You can choose to do either a traditional (static) form of stretching or a dynamic stretch. Static stretching involves holding the joint or muscle in a position that is minimally challenging for 30-60 seconds. This method is designed to relax the body part that is being stretched, allowing it to go further on its own.

Dynamic stretches involve continuous movement through the exercise in order to increase flexibility. Moving your legs and arms and gradually increasing your reach and speed of movement takes you to the limits of your range of motion. In dynamic stretches, there are no bounces or "jerky" movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.
Vary Distance and Speed
Don't run everyday, especially when you're starting out. 3 days per week is ideal and each week your schedule should include 1 long run, 1 workout run where you increase your speed to race pace or increase the number hills and run for a shorter distance, and finally 1 recovery run which is done at a slower than race pace. Muscles and joints need time to recover. If you push them too far you risk injury or recurring pain.

Go At It Gradually
Gradually progress your weekly mileage and long run distance so you can comfortably run at least 2.5 miles prior to racing. And always reduce mileage the week prior to the big race. 
Listen to your body
If you are waking up sore or feeling sluggish during your runs take a few days off and/or cross train. Cross train with strengthening and core exercises 2-3x weekly for best results.

If you're looking for a partner along the way, we like the app Couch to 5K. And always remember that you don't have to worry about time on your first 5K. Stay steady, stay healthy. And watch out, the running bug may bite you, and as you cross that finish line you may be planning your next 5K.

If you have any questions, our fitness trainers can offer running specific training programs to make sure you build the right muscles, call 616.997.6172. The right coach can help you stay injury free and make training fun.

A New Partnership with Psychologist, Dr. Amy Dahl


Wednesday, September 03, 2014
Help us welcome Licensed Psychologist, Dr. Amy Dahl, Ph.D., LP, LPC, CAADC, to our Cedar Springs clinic! Dr. Dahl provides individual, group, couple, adolescent, adult and family therapy services. She has experience working with a variety of treatment concerns including depression, anxiety, co-dependency, grief, adjustment, stress management, substance abuse, domestic violence, and relationship issues. In addition, Dr. Dahl has further experience working in a sub-acute detoxification unit, and at two different residential treatment centers, treating women coping with substance abuse concerns and treating abused children.

Dr. Dahl is available to see clients at our Cedar Springs office (308 South Main) on Tuesdays from 10 am to 7 pm. You can make an appointment by calling 616-361-5001, or feel free to stop in on a Tuesday and welcome her!

Corey Kuipers: Physical Therapist in Coopersville


Tuesday, August 26, 2014
Specialties: Sports Physical Therapy, Spinal Manual Therapy

I love the field of Physical Therapy because it allows me to use my skills and knowledge to empower others in taking an active role in their health and wellness. The staff at Northern is wonderful, and I love the variety of patients that I get to interact with on a daily basis. My areas of interest relate to spinal manual therapy and sports PT, along with obtaining future certifications in Mechanical Diagnosis and Therapy, Orthopedic Certified Specialist and Sports Certified Specialist.

I am a graduate of Grand Valley State University where I received both my Bachelor of Science Degree in Clinical Exercise Science and my Doctorate of Physical Therapy Degree.

I live in Holland, MI where I was born and raised and in my free time I enjoy spending time with my family and two dogs. Other hobbies include running, biking, and hiking. I love traveling and recently took a trip to Europe!

Extra Steps Can Help Those At Risk for Diabetes and Heart Attack


Tuesday, August 19, 2014
Walking can lower your risk of having a heart attack, as any doctor will tell you. Now scientists have found out exactly how many steps it takes to keep your ticker healthy.

Even people who are at risk for diabetes can cut their risk for heart-related events like a heart attack or stroke by 8%.

In research published in the journal Lancet, scientists report that among people with early signs of pre-diabetes, taking an extra 2,000 steps a day–the equivalent of 20 minutes of moderate-paced walking–helped them lower their chances of heart problems.

The research team looked at data from 9,306 adults from 40 countries participating in a trial called NAVIGATOR. All of the volunteers were assigned to a program to lose weight and exercise 150 minutes a week. They were given pedometers that they wore for a week at the beginning of the study, and again a year later.
Using statistical modeling, the researchers studied the association between the number of steps the participants took on average and their relative risk for heart events in that year, accounting for potentially confounding factors that could influence heart disease rates such as diet and the participants’ previous history of heart issues.
Two thousand steps seemed to be the magic number. Even before the study began, for every 2,000 steps a day one participant tended to walk on average compared to another, he enjoyed a 10% lower rate of heart problems by the end of the year. During the study year, there was an additional 8% lower risk of heart disease for every 2,000 steps walked a day. Here’s how the researchers explained the additive effect of walking:

If subject A took 4000 steps per day at the start of the study and did not change their activity levels over the next 12 months, and subject B took 6000 steps per day at the start of the study and increased their activity levels to 8000 steps per day over the next 12 months, by the end of the study (other things being equal) subject B would have an 18% lower risk of cardiovascular disease.

That should be encouraging news to those who have added exercise to their daily routine. You don’t have to take your doctor’s word for it — now there’s pretty convincing data on exactly how much walking it takes to avoid heart disease.

This article, written by Alexandra Sifferlin, originally appeared in Time Magazine.

Dave Sefton: Physical Therapist in Cedar Springs


Tuesday, August 12, 2014
Specialties: General Physical Therapy, Clinical Leadership

I believe that physical therapy is about empowering patients and their families to do what is meaningful for their lives. That is why as a physical therapist, I value the time I spend with my patients, getting to know their personal goals and working together with them to achieve greater things together. I am currently the team leader at our Cedar Springs clinic and we welcome patients from all surrounding areas, including Sparta, Greenville, Belding, Howard City, and Grand Rapids. 

I am a recent graduate of Grand Valley State University’s Doctorate of Physical Therapy program, and I count myself blessed to have received my bachelor’s degree in Chicago, at the Moody Bible Institute.

Outside of work, I like to spend time with my wife and family. We have two dogs, who keep our home lively, and an old house that I am slowly remodeling. I believe that incorporating exercise into life is a hallmark of healthy living, so I regularly run, lift weights, and find creative ways to be active outside.

Our HIIT Class is a Success


Tuesday, July 29, 2014
People are loving our High Intensity Interval Training (HIIT) Classes! The new session starts Thursday, July 31 and goes from 5-5:30am. Class lasts for 5 weeks and it's only $30. Call 616-997-6172 to sign up today!

10 Summer Activities that Burn 50 Calories


Monday, July 28, 2014
We don't always have the time or the energy to fit in a long run or a high energy fitness class. But, you can still burn some calories by doing household activities, getting fresh air, and having some summer fun.

Mow The Lawn
By spending just eight minutes mowing the lawn, you can burn 52 calories.

Wash Your Car
Just 15 minutes of scrubbing burns 54 calories, and your car will look great!

Tread Water
Take advantage of cottage life and spend some time in the water. Try to stay afloat without putting your feet down. Do this for 12 minutes and you'll burn 54 calories.

Get In The Garden
Spend 12 minutes digging in the dirt and you'll burn 54 calories, plus you'll have some great veggies for tomorrow's lunch menu.

Do Some Yard Work
While it may not sound like the ideal weekend activity, 10 minutes of yard work could help you burn 59 calories, and you'll be the envy of the neighborhood.

Play With Your Kids
Chasing your little ones for 12 minutes could help you burn 57 calories, and they'll burn some pent up energy too!
Go For A Stroll After Dinner
Instead of resorting to the couch for the evening, grab the family and take a walk. A 12-minute stroll at a leisurely pace could help you burn 55 calories!

Cook
Eating doesn't have to be the only fun part of cooking...slicing, dicing and stirring for 25 minutes can help you burn 57 calories, all before the timer buzzes!
Clean The Garage
Getting some fresh air and giving the garage a quick 10-minute cleaning will burn 59 calories. 

Go Water Skiing
Eight minutes on skis can burn 55 calories!

Don't underestimate the power of getting up and moving around. By taking care of household tasks, playing with the kids, or just doing fun summer activities you'll burn a few calories and feel better when you're done!

April Alt: Occupational Therapist in Coopersville


Monday, July 21, 2014
Specialties: Geriatrics and Allen Cognitive Therapy

My interest in helping the geriatric community stems from my background in skilled nursing and my M.S. in Occupational Therapy. I’ve focused my career on acute rehabilitation for orthopedics, general weakness, and cognitive impairments due to dementia and Alzheimer’s disease. Here at Northern I specialize in Occupational Therapy on hand, wrist, and elbow patients, along with being an asset to the work conditioning team at our Coopersville clinic. I see patients from many local communities including Allendale, Fruitport, Ravenna, Comstock Park, and Walker.

When I’m not working I love spending time with my husband and two young sons. We enjoy many outdoor activities, craft time on cold and rainy days, swimming at the YMCA on Sundays, camping and biking in the summer, and Michigan State football in the fall.

21 Years and Counting!


Wednesday, July 16, 2014
Grab a glass of the bubbly and cheer because Northern is officially 21 years old this month! Have no fear, we’re not going to get all sentimental on you. Instead, we’re going to throw 21 years at you ... number-style.



So there you have it... 21 years of memories, good times, added benefits, and helping people feel great. We truly couldn't have accomplished all that without the help of our wonderful friends, patients, and physicians. Thank you for choosing to shop local and for supporting Northern for two-plus decades! Its been a fantastic ride and we're looking forward to many more decades to come!

Direct Access to PT is Now Available in Michigan


Monday, July 14, 2014
This article was originally published in the July 14, 2014 edition of the Coopersville Observer

Lower health care costs and a faster road to relief are finally in sight for Michigan residents. In early July the Direct Consumer Access Bill was passed after 34 years in the making. The bill allows consumers the option of seeking treatment directly from a physical therapist without having to gain a referral from their physician first.

“This is a huge day for patients and physical therapists alike,” said Gina Otterbein, a Physical Therapist and co-owner of Northern Physical Therapy, with offices located in Coopersville, Cedar Springs, Wayland, Grant, and Sparta. “Michigan is the last of the 50 states to pass this type of bill, now people in Michigan have the choice to go directly to a physical therapist which provides faster access, results and ultimately lower health care costs.” Otterbein notes that physicians (and physician assistants) will continue to refer to PT especially after surgeries or severe injuries, but now there is the option to see a PT directly for issues such as a sports injury, back flare up, knee pain or shoulder stiffness. The physical therapists will assess the client’s problem and develop a plan of exercise, manual therapy, education and other PT treatment to get the client back to life quickly and safely.

The bill, which was signed by Governor Rick Snyder was previously passed by the House of Representatives in June and by the Senate in May. It will officially go into effect on January 1, 2015 and will grant patients the opportunity to visit a physical therapist up to 10 times. Many Coopersville residents, along with Northern Physical Therapy supported this bill, “We appreciate everyone who supported this bill, both our community members and our legislators” said Otterbein. Northern shared information about the bill's progress through social and electronic media and the community responded. “It was truly amazing!”

Because the Michigan Physical Therapy Association (MPTA) has been working on the Direct Access plan for 34 years, they’ve seen many states ahead of them who have experienced significant advantages from the direct access route. Other states have shown a correlation between direct access and lower health care costs, faster recovery times, and a more positive relationships between the patient and the health care providers.

If you would like additional information on the Direct Consumer Access Bill, contact Gina Otterbein at 616-997-6172.