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38 December 29 • 2016 2064400 Shannon Striebich President W hether you've overdone it at your Sunday morning pickup game, exercised a little too much, broken a hip or have arthritic knees, you can count on St. Joseph Mercy Oakland's cutting-edge orthopedic program to restore your quality of life. 2XU ERDUGFHUWLÀHG DQG IHOORZVKLSWUDLQHG RUWKRSHGLF VXUJHRQV provide the highest quality care for everyone from infants to ROGHU DGXOWV 6W -RH V ZRUOGUHQRZQHG RUWKRSHGLF SK\VLFLDQV specialize in: We have been consistently recognized for excellence in orthopedic VXUJHU\DQGMRLQWUHSODFHPHQWDQGZH YHEHHQQDPHGD%OXH'LVWLQFWLRQ Center ® IRU.QHHDQG+LS5HSODFHPHQWE\%OXH&URVVDQG%OXH6KLHOGRI 0LFKLJDQDQG%OXH&DUH1HWZRUN6W-RH VKDVUHSHDWHGO\ZRQWRSKRQRUV for patient safety and quality of care and is considered one of the best 100 hospitals in the country for orthopedics. Our patient satisfaction scores are in the top 10 percent in the nation. 6W-RH V-RLQW&DUH&HQWHUZDVWKHÀUVWLQ0LFKLJDQDQGDPRGHOIRU others across the country. The specialized joint replacement program EHQHÀWVIURPRXUVNLOOHGQXUVHVWKHUDSLVWVDQGKRPHFDUHWHDPPDNLQJ LWDOHDGHULQMRLQWUHSODFHPHQW2XURXWFRPHVDQGORZFRPSOLFDWLRQUDWHV are unmatched. :HZHUHWKHÀUVWLQ0LFKLJDQWRSHUIRUPWKHFXVWRPÀWNQHHSURFHGXUH resulting in reduced pain and blood loss, and faster recovery. Our H[SHULHQFHGPHGLFDOVWDIILQFOXGHVRUWKRSHGLFVXUJHRQVZKRSHUIRUP trauma related procedures for hip, ankle, leg and arm injuries. And our H[FHSWLRQDOWHDPRIUHKDELOLWDWLRQWKHUDSLVWVZRUNZLWK\RXWRKHOS\RX regain your mobility. For more information, visit stjoesoakland.org. When \RXYLVLW6W-RH VIRUDQRUWKRSHGLFFRQFHUQ\RXZLOOUHFHLYHVDIHKLJK quality, compassionate care by the most skilled medical team around. Need Orthopedic Care? Come to St. Joe's ACL and meniscal injuries Cartilage replacement Joint replacement Rotator cuff repair Ankle and foot disorders Sprained ankles Spinal disorders and more continued from page 36 pletes any home gym. Another thoughtful present is a gift certificate for personal training sessions. A good personal trainer will have a scientific approach to training and not allow a client to do anything that could result in injury. Search websites that offer services and find a trainer with a good reputation. If this is a gift for a loved one, you want him or her to enjoy training and like the trainer so they'll stick with it so take your time. Likewise, a gift certificate to a fitness center or gym also makes a great gift. SHED THE BODY FAT The other component of fitness is keeping the body fat low on the BMI. As we age, we lose muscle mass (reversible by strength training), our metabolism slows and we are less physically active, all of which over time results in the accumulation of body fat. While weight training, walking, golfing, swimming and other physical activities help burn calories, the only way to lose the body fat is to pick a target weight and maintain a caloric budget that will allow you to reach it and maintain it. There are a variety of free phone apps that will enable users to set and adhere to caloric goals while learn- ing the general caloric value of most foods consumed. This is the key: If you want to weigh 150 pounds, what are the most calories you can consume per day to maintain this weight before exercise? That is what you can eat. It is essential that trainees take advantage of these free apps and adhere to a life- style that assumes the required caloric budget. As for gifts to assist with weight loss, Fitbits are activity trackers worn on the wrist, wireless-enabled devices that measure heart rate, number of steps, quality of sleep and other per- sonal metrics. Make sure it will be of practical use to the trainee before investing in one; but again, any tool that educates us on our body's func- tions will be helpful. As a final gift idea, the treadmill may not be original but it is still a great piece of calorie-burning equip- ment. The key to enjoying a treadmill is to not worry about doing too much at once. Do it for short durations; don't walk too fast but increase the incline a bit. Set up a TV so you can do a walk on the treadmill for the duration of say, a Seinfeld episode. Not only can this distract from the monotony of a treadmill, it becomes a fun habit. Use a treadmill consistently over time and you burn an extra 2,000 calories a month minimum. Over three months, that's 2 lbs. of body fat burned. In a year, that's 8 lbs. of fat burned from the treadmill alone. Add proper calories and resistance exercise, and a fit, strong body is only a matter of time. Patience is required as it takes time for the body to change. The importance of strength train- ing and caloric discipline cannot be overstated. Even though we can't give health itself as a gift, we can at least offer gifts to our loved ones to assist them in living a healthier lives. * Nick Moretti is a personal trainer based in Bloomfield Hills. He can be reached at nicksfitfarm@gmail.com. that measure heart rate, number of steps, quality of sleep and other per- sonal metrics. Make sure it will be health itself as a gift offer gif ones in l liv Nic trai Hills. nicksfitfa health & wellness »