7 Fitness Tips for Summer Vacation Travel

It’s vacation season, and for many that means visiting faraway friends, exploring new places and possibly even crossing some things of the ol’ bucket list.

Unfortunately, traveling often also means lots of sitting, interrupted sleep patterns due to time zone changes, unhealthy eating, and workout routines that are sporadic, if not nonexistent.

But, travel doesn’t have to be synonymous with unhealthy habits and a lack of exercise. Vacations are a time to reboot mentally while reconnecting with friends and family, but this doesn’t have to happen at the expense of your health.

With just a little forethought and planning, you can stay active and healthy throughout your trip, whether it lasts a few days or a few weeks.”

So, for the purpose of planning, here are seven tips for staying fit and healthy while traveling:

Plan Around an Activity: Don’t just plan your vacation around a place. Consider making one or a series of activities central to your agenda. For instance, plan to go on some hiking tours, try snorkeling for the first time, or make vacation a family camping trip.

Keep Moving En Route: Whether you’re flying or driving, you’re going to likely do a lot of sitting and waiting during the front and back ends of your trip. So, capitalize on breaks in your trip to go for short walks, do some stretching, or warm the body through some dynamic exercises (i.e., lunges, light jogging, arm/leg swings, etc.)

Explore on Foot/Bike: Once you’re at your new destination, resolve to explore the area on foot, either by jogging a new route each morning or taking regular walking tours of the area. Or, see the sites from the seat of a rented bike.

Strength Train Using Body Weight: Even though you’re likely to be in an unfamiliar place with little to no gym access, don’t let that keep you from strength training. Whether in your hotel room or at a local park, your body weight provides ideal resistance while doing lunges, dips, push-ups, planks, and so on.

Stay Hydrated: When you’re out of your element and distracted by new people and places, hydration habits can go awry. Carry a reusable water bottle with you at all times as a reminder to hydrate continually throughout the day, and consume sugary and/or alcoholic drinks in moderation.

Mind Your Diet: A disrupted or inconsistent schedule, coupled with a desire to try the local cuisine, can cause your good eating habits to go out the window. Continue to try new things, but do so with a plan. If you’re expecting a big dinner out one night, eat a lighter, healthier meal earlier in the day … and vice versa.

Don’t Skimp on Sleep: While you may be tempted to trade sleep for a few more hours of sightseeing and new experiences, it’s not a trade worth making. Getting a good night’s sleep while on vacation will keep you more alert and active while improving the overall experience of your trip.

And as you’re planning your trip, if you have any movement, discomfort or pain concerns that you feel may keep you from having a fun, relaxing time, visit a physical therapist before heading out.

After a full assessment of the issue, a physical therapist can provide you with some treatment options and travel and/or exercise tips that can help you maximize your vacation’s enjoyment.

Security / Fountain

Hours:
Monday – Friday: 7:00 am – 6:00 pm

Services

  • Astym
  • Back Pain Rehabilitation
  • Balance Therapy
  • Chronic Pain Physical Therapy
  • Dry Needling – Trigger Point Dry Needling
  • Ergonomic Assessment
  • Fibromyalgia Rehabilitation & Therapy
  • Foot Dysfunction Rehabilitation & Therapy
  • Gait Training & Re-training
  • Headache Therapy
  • Joint Mobilization
  • Manual Physical Therapy

  • MS Physical Therapy
  • Neuromuscular Re-education
  • Parkinson’s Specific Therapy
  • Pediatric Physical Therapy: children 6 yrs. & up
  • Soft Tissue Mobilization / Myofascial Release
  • Spinal Mobilization
  • Sports Medicine & Rehabilitation
  • Surgical Rehabilitation / Pre & Post-Operative Care
  • Vestibular Rehabilitation
  • Work Conditioning / Industrial Rehabilitation
  • Workers Compensation Therapy

Greg Wilhelms PT, CERT.DN

Greg Wilhelms, PT, a longstanding part of the Colorado Springs and Fountain medical community, has been practicing physical therapy for nearly forty years.  Greg holds his Physical Therapy (Degree) Certificate, earned at the University of Iowa in Iowa City, IA.  Additionally, he has a Bachelor of Science Degree in Education, received from the University of Nebraska in Lincoln, NE.  Greg’s tenure as a physical therapist has afforded him many opportunities to work in outpatient rehabilitation centers and traditional orthopedic facilities, in acute hospital settings and skilled nursing facilities, and in individual patient homes.  Throughout his career, Greg has continued to fine tune his skills even further by taking over seventy continuing education courses. Greg approaches his physical therapy practice in much the same way he does all things in life, with a relaxed style.  Knowledgeable and highly trained, Greg puts patients at ease as he listens to their concerns, evaluates their condition or injury, and employs the most suitable techniques to remedy the pain and problems. When not working, Greg enjoys spending time with his wife, kids and grandkids, watching sports, and gardening.

Aubrey Williams, PT, DPT

Aubrey Williams has been practicing physical therapy in outpatient orthopedics since graduating from the University of Florida in 2011 with a Doctorate Degree in Physical Therapy. Additionally, she received a Bachelor’s degree in Health Science from the University of Florida.
Aubrey employs a wide range of manual techniques when treating both non-operative and operative orthopedic conditions. These conditions can range from a distal-humerus fracture in a pediatric patient to age-related changes in the geriatric population. Aubrey enjoys creating programs pursuant to patient goals while educating patients and empowering them in the process to maximize mobility and function.
New to Colorado Springs, Aubrey enjoys time with her husband and their two daughters playing at the park, exploring the zoo and hiking around the area. During the fall season they enjoy cheering on the Florida Gators while watching college football.

Fillmore

Hours:
Monday – Friday: 7:00 am – 6:00 pm

Services

  • Astym
  • Back Pain Rehabilitation
  • Balance Therapy
  • Chronic Pain Physical Therapy
  • Dry Needling – Trigger Point Dry Needling
  • Ergonomic Assessment
  • Fibromyalgia Rehabilitation & Therapy
  • Foot Dysfunction Rehabilitation & Therapy
  • Gait Training & Re-training
  • Headache Therapy
  • Joint Mobilization
  • Manual Physical Therapy

  • MS Physical Therapy
  • Neuromuscular Re-education
  • Parkinson’s Specific Therapy
  • Pediatric Physical Therapy: children 6 yrs. & up
  • Soft Tissue Mobilization / Myofascial Release
  • Spinal Mobilization
  • Sports Medicine & Rehabilitation
  • Surgical Rehabilitation / Pre & Post-Operative Care
  • Vestibular Rehabilitation
  • Work Conditioning / Industrial Rehabilitation
  • Workers Compensation Therapy

Andrew Fox PT, DPT, COMT, CERT.DN

Andrew Fox, PT, DPT, COMT, CERT.DN, earned his Doctorate of Physical Therapy from the University of Nevada Las Vegas in 2007 and holds a Bachelor of Science in Kinesiology from UNLV as well. He completed the ‘Certified Orthopedic Manipulative Therapist’ (COMT) post-graduate coursework, training, and testing through the Institute of Manipulative Physiotherapy and Clinical Training in 2015. Andrew especially enjoys treating elderly patients, individuals with total joint replacements, and patients with neurological disorders. When not working or studying, Andrew plays golf and enjoys the outdoors. More than anything, he treasures time with his wife and three small children.

Ashley Fuller PT, DPT

Ashley Fuller, PT, DPT, earned her Doctorate of Physical Therapy from the University of South Florida School of Physical Therapy and Rehabilitation Sciences, Morsani College of Medicine in Tampa, FL. Additionally, she holds a Bachelor of Science in Psychology from the University of Florida in Gainesville, FL. Ashley plans to pursue a post-doctoral certification in orthopedic manual therapy through the North American Institute. A dynamic and enthusiastic therapist, Ashley treats a variety of chronic and acute injuries and conditions and especially enjoys treating pediatric patients, from infants to teenagers. Ashley appreciates all outdoor activities including running and hiking and she also enjoys traveling, reading and spending time with family.

Downtown

Hours:
Monday – Friday: 7:00 am – 6:00 pm

Services

  • Astym
  • Back Pain Rehabilitation
  • Balance Therapy
  • Chronic Pain Physical Therapy
  • Dry Needling – Trigger Point Dry Needling
  • Ergonomic Assessment
  • Fibromyalgia Rehabilitation & Therapy
  • Foot Dysfunction Rehabilitation & Therapy
  • Functional Capacity Evaluation
  • Gait Training & Re-training
  • Hand Therapy
  • Headache Therapy
  • Job Site Evaluation
  • Joint Mobilization
  • Lift Testing / Task & Ability Evaluation
  • Manual Physical Therapy

  • Neuromuscular Re-education
  • Occupational Therapy
  • Parkinson’s Specific Therapy
  • Pediatric Physical Therapy: children 6 yrs. & up
  • Soft Tissue Mobilization / Myofascial Release
  • Spinal Mobilization
  • Splint Custom Fabrication
  • Sports Medicine & Rehabilitation
  • Surgical Rehabilitation / Pre & Post-Operative Care
  • Vestibular Rehabilitation
  • Work Conditioning / Industrial Rehabilitation
  • Workers Compensation Therapy

Rich Monaco PT, DPT, COMT, OCS, CERT.DN, DIPMT

Richard Monaco, PT, DPT, CSCS, COMT, OCS, CERT.DN, DIPMT, obtained his Doctorate of Physical Therapy in 2010 from Nazareth College in Rochester, NY. In addition, he holds a Bachelor of Science degree in Kinesiology and Exercise Science from SUNY Cortland in Cortland, NY. Rich received his Strength and Conditioning Specialist Certification (CSCS) through the National Strength and Conditioning Association, he is certified in Trigger Point Dry Needling, and he completed the Certified Orthopedic Manipulative Therapist post-graduate coursework, training, and testing through the Institute of Manipulative Physiotherapy and Clinical Training. Rich is currently pursuing his National Fellowship Certification. Rich operates from the perspective that physical therapy consists of equal parts manual therapy, for joint and soft tissue mobilization, and appropriate exercises, for maintenance and support. When not working or studying, Rich spends his time with his family and in the outdoors. He enjoys snowboarding, mountain biking, rock and ice climbing, and hiking and backpacking.

Don Bost ATC

Donald Bost, ATC, is a certified athletic trainer and Director of Action Potential’s Industrial Evaluation and Rehabilitation program. Don earned his Bachelor of Science Degree in Athletic Training from Fort Lewis College in Durango, CO. Additionally, he studied Exercise Physiology at Northern Illinois University in DeKalb, IL. Don is a member of the National Athletic Training Association and he is certified in the Blankenship Functional Capacity Evaluation System. Don’s breadth of experience in sports performance and worksite safety makes him an invaluable member of the Action Potential team. Prior to joining Action Potential, while with the “At A Glance Corporation,” in Sydney, NY, he was not only integral in helping the company secure a grant to create its Ergonomics Program, but he also then performed the employee ergonomic assessments and conducted worksite safety evaluations. At present, Don not only does ergonomic assessments, worksite evaluations, Functional Capacity Evaluations, and pre-placement screenings, but he also provides outstanding patient care, helping individuals to improve strength and conditioning. Don directs several sports performance programs locally and uses his expertise to help injured athletes return to action more quickly. In his free time, Don enjoys spending time with his wife and their five children.

Sandra Bost OTR, CHT

Sandra Bost, OTR, CHT is an Occupational Therapist and Certified Hand Therapist who has been an integral part of the Action Potential team since 1999. Sandy received her Bachelor of Science Degree in Occupational Therapy from the University of Wisconsin Madison in Madison, WI in 1987. In 1994, after successfully completing thousands of hours working specifically with the hands, developing her expertise and honing her specialized skills, she earned the Certified Hand Therapist title. For over twenty years, Sandy has enjoyed treating patients with a variety of conditions affecting the hands and the entire upper quadrant of the body. Sandy has a comfortable and conversational approach, putting patients at ease as she listens to their concerns and employs the most suitable techniques to remedy the problem. As necessary, she creates customized splints to assist in the healing and recovery process. When not working, gardening, participating in and watching sports, and having fun with her family in every way possible top her list of favorite activities.

Suyasha Pai PT, Cert.DN

 

 

 

Briargate

Hours:
Monday – Friday: 7:00 am – 6:00 pm

Services

  • Astym
  • Back Pain Rehabilitation
  • Balance Therapy
  • Chronic Pain Physical Therapy
  • Dry Needling – Trigger Point Dry Needling
  • Ergonomic Assessment
  • Fibromyalgia Rehabilitation & Therapy
  • Foot Dysfunction Rehabilitation & Therapy
  • Gait Training & Re-training
  • Hand Therapy
  • Headache Therapy
  • Joint Mobilization
  • Manual Physical Therapy

  • Multiple Sclerosis Physical Therapy
  • Neuromuscular Re-education
  • Occupational Therapy
  • Parkinson’s Specific Therapy
  • Pediatric Physical Therapy: children 6 yrs. & up
  • Soft Tissue Mobilization / Myofascial Release
  • Spinal Mobilization
  • Splint Custom Fabrication
  • Sports Medicine & Rehabilitation
  • Surgical Rehabilitation / Pre & Post-Operative Care
  • Vestibular Rehabilitation
  • Work Conditioning / Industrial Rehabilitation
  • Workers Compensation Therapy

Melodie Colyar OTR, CHT

A Certified Hand Therapist for over twenty years, Melodie Colyar OTR, CHT, specializes in the treatment of all aspects of injuries to the upper quadrant. Melodie holds a Bachelor of Science degree in Occupational Therapy from the University of Washington in Seattle, WA. Committed to constant professional growth, she has observed hours of hand and upper extremity surgery and has taken countless continuing education courses in order to stay current on surgical procedures and evolving evidence-based practices. She works closely with occupational medicine doctors, family practice physicians and hand surgeons and believes in a team-based approach to care. Melodie asserts that occupational therapy combines the art of rehabilitation with the science of healing and she takes pride in her ability to provide both, realizing the privilege of being a part of the healing process. Outside of work Melodie’s priority is caring for her children and extended family. She is also an avid runner.

Mark Leenheer PT, DPT, CMPT

Mark Leenheer graduated from Saint Louis University in 2015 with a Doctorate in Physical Therapy. Following graduation, Mark completed a post-doctoral residency program with a focus in Orthopaedic Physical Therapy at the Cleveland VA Medical Center. A Certified Manual Physical Therapist through the North American Institute of Orthopaedic Manual Therapy, Mark is currently pursuing his Fellowship in manual physical therapy.  He is a certified practitioner of the Graston Technique, an instrument-assisted soft tissue mobilization technique useful for treating myofascial restrictions and soft tissue adhesions, mobilizing scars, and promoting healing. Mark is a Cleveland, OH native and a passionate Cleveland sports fanatic. Additionally, he is a cyclist, skier, and trail runner.

Phil Plante PT, DSc, MTC, CMPT, COMT, FAAOMPT

Phil Plante founded Action Potential Physical Therapy in 1997 with the goal of providing world class physical therapy in a local setting. His passion for treating patients in the Colorado Springs community continues to this day. In addition to practicing physical therapy full time, Phil is a Fellow with the American Academy of Orthopaedic Manual Therapists, providing advanced fellowship training to therapists from all over the nation. Phil holds his Doctor of Science in Orthopaedic Manual Physical Therapy from Andrews University in Berrien Springs, MI. Additionally, Phil has the elite title of Certified Orthopaedic Manipulative Therapist (Level 4) through the North American Institute of Orthopaedic Manual Therapists. He has a Master of Arts degree in Sports Science from the University of Denver in Denver, CO as well as a Bachelor of Science in Physical Therapy from Rockhurst College in Kansas City, MO. Phil earned his undergraduate degree in Community Health Education from the University of Northern Colorado in Greeley, CO. In his free time, he enjoys cycling, playing hockey, and fly fishing and relishes spending time with his wife, Eva, and their two daughters.

Austin Bluffs

Hours:
Monday – Friday: 7:00 am – 6:00 pm

Services

  • Astym
  • Back Pain Rehabilitation
  • Balance Therapy
  • Chronic Pain Physical Therapy
  • Dry Needling – Trigger Point Dry Needling
  • Ergonomic Assessment
  • Fibromyalgia Rehabilitation & Therapy
  • Foot Dysfunction Rehabilitation & Therapy
  • Gait Training & Re-training
  • Headache Therapy
  • Joint Mobilization
  • Manual Physical Therapy
  • MS Physical Therapy

  • Neuromuscular Re-education
  • Pediatric Physical Therapy: age 6 years+
  • Soft Tissue Mobilization / Myofascial Release
  • Spinal Mobilization
  • Sports Medicine & Rehabilitation
  • Surgical Rehabilitation / Pre & Post-Operative Care
  • Vestibular Rehabilitation
  • Work Conditioning / Industrial Rehabilitation
  • Workers Compensation Therapy

Rick Lambert PT, DPT, CERT.DN

Rick Lambert, PT, DPT, CERT.DN, has been practicing physical therapy for 15 years, emphasizing manual therapy, mobilization, manipulation and myofascial release, and exploring the neurophysiology of pain. Rick earned a Bachelor of Science degree in Kinesiology from the University of Colorado at Boulder in 1997. He earned his Master’s Degree in Physical Therapy in 2001, and his Doctorate in Physical Therapy in 2005. Rick’s clinical approach consists of individualized treatment plans with an emphasis on hands-on physical therapy and a good dose of humor. Rick, his wife and their four children are thrilled to live in Colorado Springs and enjoy all the community has to offer. In his free time, he hikes, runs, swims, and travels.

Audrey Bauer PT, DPT

Audrey Bauer PT, DPT, is from Coppell, Texas and attended Abilene Christian University where she received a Bachelor of Science in Kinesiology and Nutrition. She then attended Texas Woman’s University in Dallas where she received her Doctorate of Physical Therapy. She moved to Colorado Springs for the challenging work environment and because of her love of hiking, running, skiing, and enjoying all the outdoor adventures Colorado has to offer. With an interest in chronic pain and pain science as they relate to the orthopedic world of physical therapy, Audrey plans to continue a course of lifelong learning with an emphasis on chronic pain and manual therapy treatments that will most benefit her patients in the clinic.