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Sports Auction


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Benefit Auction

When: Saturday, April 8, 2017. Doors open at 5:00PM

Where: Hebron Fire Hall 

Tom Gerhart's 17th Annual Sports Memorabilia Auction

This is the 17th year that Tom Gerhart of Gerhart Financial Services has organized this sports auction, which benefits Kids and Families fighting Cancer.  This year's auction is sponsored by Tom Gerhart, The Hershey Palmyra Sertoma Club and the Anne Fund, and will feature autographed authentic sports items from many local and national stars.  I urge you to join us to help Children and Families in their fight against cancer. Hope to see you on April 8th at

 HEBRON CATERING and EVENTS, 701 E. Walnut Street in Lebanon.

For Tickets, please call or stop in to our office or Gerhart Financial Services, Inc. 523 Cumberland St. Lebanon, PA.   717-274-8790 

More Auction information on item up for bid become a fan of our facebook page: Gerhart Sports Benefit Auction 

Philip D. Potena CRNA


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Phil, who worked in the office over the summers from 1998-2008 Recently graduated from Old Dominion University with his Master Degree in nurse anesthesia and completed his state board certification right before graduation.  

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Phil graduated from Cedar Crest High School in 2008 and attended the University of Pittsburgh and earned a BSN nursing degree with cum laude honors in 2012.  

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He work in Pittsburgh in the ICU unit at UPMC Shadyside and then in the cardiothoracic intensive care unit at UPMC until being accepted at ODU in 2014.

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Phil received a Clinic Excellence Award from the CNRA program director and is currently teaching at ODU in the CRNA program and will be working in Norfolk Virginia.

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We are all very proud of Philip and and know that he will be successful in everything he sets out to do.

Strength Training

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I have been advising my patients for years on proper and safe weight training at any age.  Below is a great summary published by Dr. Mirkin who I have been a big fan of and is an excellent resource for fitness and diet. I recommend subscribing to his eZine which can be found on his website http://www.drmirkin.com

Dr. Gabe Mirkin's Fitness and Health e-Zine
July 17, 2016

 

Strength Training Guidelines

 

In response to last week's e-zine on strengthening muscles, I received the following guidelines from Dr. Richard Winett, a respected professor at Virginia Tech who has done extensive research on resistance training, and I am sharing them with his permission.

1. People need to learn a correct range of motion for each exercise that is within their capability and practice that with lighter resistance.

2. There is not a lot of convincing data on repetition duration, but what there is including work we have done here, suggests for each exercise taking about three seconds for the concentric part of the rep, and three seconds for the eccentric part. The reps are done smoothly as are the "turn arounds" from positive to negative and negative to positive.

3. Train to the point where the last repetition in good form is performed which will usually represent a high degree of effort which is the goal. This is often called "training to failure" but a better point is saying that this is "successful training."

4. The stimulus comes from the degree of effort and not a specific weight per se. There is no need to ever use heavy resistance. This isn't based on 1 RM [the heaviest weight you can lift for one repetition], again an unnecessary concept. Simply after a number of sessions of learning good form, pick a resistance for each exercise that is challenging anywhere from eight to 15 repetitions at the 3, 3 rep format. Train to the last good rep and stop.

5. When people pay attention and train in this way, performing one set per exercise provides about the same benefits as any number of multiple sets. A whole body protocol can include about 12 exercises and overall take about 30-40 minutes. Besides a short general warm-up, warming up for the first exercise of the day is a good idea. Starting with lower body also is a good idea, though any order can be effective. Take about a minute between sets. Pay attention to the exercise, your ROM [range of motion], and the effects of the exercise. No talking while doing a set.

6. The process of adding strength and muscle hypertrophy is really not based on "repairing damage." It is learning to train in ways that do not create a lot of damage so the body can focus on muscle protein synthesis and not on damage repair.

7. Progress is made by small increments in repetitions and resistance over many workouts, but there is only real progress if form does not change.

8. One does not train the same muscle group on consecutive days. So, if on a 
Wednesday, eight good repetitions were performed in the chest press with 100 pounds, on Thursday, you would NOT do the chest press for eight repetitions with 50 pounds. Rather you would take a walk or do some other kind of exercise. But resistance training is a powerful stimulus providing numerous cardiometabolic benefits, and in order to improve in resistance training while you can effectively also do endurance or interval training, you can't overdo the latter two kinds of training and expect to see gains in resistance training.

Thanks to Dr. Winett for allowing me to publish these guidelines. His CV is at https://www.psyc.vt.edu/users/rswinett and his website iswww.ageless-athletes.com.

Congrats to Peter

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Peter J. Potena PT, DPT, OCS


Peter continues to advance his physical therapy eduction since he graduated at the top of his class from the University of Scranton with his DPT in 2014.  In 2015 he completing an APTA credentialed Orthopedic Residency program and earlier this year passed the APTA clinical specialist exam and is now an Orthopedic Clinical Specialist.   Peter is currently employed with Cardin & Miller Physical Therapy in Carlisle PA and is starting a credentialed Fellowship Program.

Bike to Work Week

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Bike to work week is the 2nd week of May and has been promoted since 2009 and on the surface is a great idea, but like many great ideas, they fall short in execution.  The roads, intersections and shoulders fall short of allowing safe commuting for most people and even experienced riders have difficulty.  I try commute at least 2 days/ week from spring to fall and have learned some simple tips for a safe commute.


1.  When ever possible use non vehicle routes such as the rails to trails, the less time spent on the roads at rush hour the better.

2.  When ever possible, ride north to south or west in the AM and east in the PM to limit sun glare due to sun rise and sun set.

3. Ride your route on a weekend first, making sure there are adequate shoulders, minimal intersections and limited blind corners.

4. Wear bright clothing and appropriate front and rear lights.  I found the more obnoxious the lights then better.

5. Drivers have the right of way…ALWAYS.  Assume this and it will help you to avoid angry drivers and misunderstandings.


Regarding the first 3 rules, even it following these extends your ride by a few miles or minutes, it is worth the extra time to remain safe.

For more information go to https://pacommuterservices.org/bike-to-work-week-promotion/ or http://bikeleague.org/content/commuting

Alan D. Potena Memorial Scholarship Fund


It's that time of year again when I post information about the Alan D Potena Memorial Scholarship fund at Shippensburg University for Communication/ Journalism majors.  The fund was set up following his death in 1994 and has been sustained by continued donations.  Since last year I started to match all donations made by people reading this blog, above my annual contribution.  If you would like to contribute, forward a check to SU Foundation/Potena Scholarship  @ Shippensburg University 1871 Old Main Drive Shippensburg,  PA  17257.

For more information go to http://www.ship.edu/Scholarships/  click on freshman scholarships and go to page 8 of the list.  Thank you for your support.

Sports Auction

 Benefit Auction

When: Saturday, April 2, 2016. Doors open at 5:00PM

Where: Hebron Fire Hall 

Tom Gerhart's 16th Annual Sports Memorabilia Auction

This is the 16th year that Tom Gerhart of Gerhart Financial Services has organized this sports auction, which benefits Kids with Cancer.  This year's auction is sponsored by Tom Gerhart, The Hershey Palmyra Sertoma Club and Woodland Contractors, and will feature autographed authentic sports items from many local and national stars.  I urge you to join us to help Children and Families in their fight against cancer. Hope to see you on April 2nd at

 HEBRON CATERING and EVENTS, 701 E. Walnut Street in Lebanon.

For Tickets, please call or stop in to our office or Gerhart Financial Services, Inc. 523 Cumberland St. Lebanon, PA.   717-274-8790 

More Auction information on item up for bid become a fan of our facebook page: Gerhart Sports Benefit Auction 


National Physical Therapy Month

October is National Physical Therapy Month and the APTA is promoting an "Age Well" program.

9 Physical Therapist Tips to Help You #AgeWell

We can't stop time. Or can we? The right type and amount of physical activity can help stave off many age-related health problems. Physical therapists, who are movement experts, prescribe physical activity that can help you overcome pain, gain and maintain movement, and preserve your independence—often helping you avoid the need for surgery or long-term use of prescription drugs.

Here are nine things physical therapists want you to know to #AgeWell. (Download the list in Adobe PDF)

1. Chronic pain doesn't have to be the boss of you.
Each year 116 million Americans experience chronic pain from arthritis or other conditions, costing billions of dollars in medical treatment, lost work time, and lost wages. Proper exercise, mobility, and pain management techniques can ease pain while moving and at rest, improving your overall quality of life.

2. You can get stronger when you're older.
Research shows that improvements in strength and physical function are possible in your 60s, 70s, and even 80s and older with an appropriate exercise program. Progressive resistance training, in which muscles are exercised against resistance that gets more difficult as strength improves, has been shown to prevent frailty.

3. You may not need surgery or drugs for low back pain.
Low back pain is often over-treated with surgery and drugs despite a wealth of scientific evidence demonstrating that physical therapy can be an effective alternative—and with much less risk than surgery and long-term use of prescription medications.

4. You can lower your risk of diabetes with exercise. 
One in four Americans over the age of 60 has diabetes. Obesity and physical inactivity can put you at risk for this disease. But a regular, appropriate physical activity routine is one of the best ways to prevent—and manage—type 1 and type 2 diabetes.

5. Exercise can help you avoid falls—and keep your independence
About one in three U.S. adults age 65 or older falls each year. More than half of adults over 65 report problems with movement, including walking 1/4 mile, stooping and standing. Group-based exercises led by a physical therapist can improve movement and balance and reduce your risk of falls. It can also reduce your risk of hip fractures (95 percent of which are caused by falls).

6. Your bones want you to exercise.
Osteoporosis or weak bones affects more than half of Americans over the age of 54. Exercises that keep you on your feet, like walking, jogging, or dancing, and exercises using resistance, such as weightlifting, can improve bone strength or reduce bone loss.

7. Your heart wants you to exercise.
Heart disease is the No. 1 cause of death in the US. One of the top ways of preventing it and other cardiovascular diseases? Exercise! Research shows that if you already have heart disease, appropriate exercise can improve your health.

8. Your brain wants you to exercise. 
People who are physically active—even later in life—are less likely to develop memory problems or Alzheimer's disease, a condition which affects more than 40% of people over the age of 85.

9. You don't "just have to live with" bladder leakage.
More than 13 million women and men in the US have bladder leakage. Don't spend years relying on pads or rushing to the bathroom. Seek help from a physical therapist.

Go to http://www.moveforwardpt.com/NPTM/Default.aspx#.VkPzm0shxFx for more information.

Direct Access

It has not been promoted throughout the media, but some Physical Therapist have the ability to treat patients without a physician referral or prescription.  This requires a special license call a Direct Access license.  The requirements include 2 years of clinic experience and 30 credit hours including diagnosis education.  I have been granted a Direct Assess License since they first offered it in 2004 and have seen some recurrent patients thru this program with moderate success.  Many insurance companies will cover this treatment but only for 30 days (by law) before the patient needs to see a physician.  This may "open more doors" to allow greater assess to physical therapy treatments with less delays and quicker recovery.

Alan D. Potena Memorial Scholarship Fund


It's that time of year again when I post information about the Alan D Potena Memorial Scholarship fund at Shippensburg University for Communication/ Journalism majors.  The fund was set up following his death in 1994 and has been sustained by continued donations.  If you would like to contribute, forward a check to SU Foundation/Potena Scholarship  @ Shippensburg University 1871 Old Main Drive Shippensburg,  PA  17257.

For more information go to http://www.ship.edu/Scholarships/