Health & Fitness Newsletter by Fit 4 Life
Health & Fitness
The Newsletter About Physical Therapy & Personal Training
DON’T SKIPAWORKOUT DUE TOPOORBALANCE! Will Poor Balance Cause An Injury?
How is your balance? Have you checked it lately? Poor balance and coordination is the number one cause of trips, falls, and injuries. It even greatly affects back pain and posture. You don’t have to be old to have non-optimum balance. In fact, a majority of sports injuries are attributed to not having the right balance reflexes needed to adapt to the surface, causing sprains, strains and other injuries.
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INSIDE: • Will Poor Balance Cause An Injury? • Healthy Recipe • Patient Spotlight • Exercise Essentials
Health & Fitness The Newsletter About Physical Therapy & Personal Training
“LOOK FORWARD TO IMPROVEDBALANCE INYOUR LIFE!” Will Poor Balance Cause An Injury?
Our balance and vestibular system gives us the ability to walk on two legs, run and be active. Our balance and vestibular system develop as we grow from a baby all the way through adulthood, and then begins to decline. Most people don’t know their balance is not optimum until they suffer a sports injury, trip and fall, or lose their balance in the shower. No matter what your age, balance affects your ability to be active.
5 reasons for our decline in balance: 1. Changes in our vestibular system 2. Changes in muscle mass, flexibility and strength
3. Changes in eyesight 4. Diminishing reflexes 5. Previous injuries to ankle, knee, hip or spinal joints Can you do this? • Stand next to a counter, sink or chair barefoot with your hand gently grasping the counter surface. • Put one foot directly in front of the other, so that one heel is touching the opposite toes. • Gently lift your hand up, but keep it close to the counter in case you need to grab it quickly. Try to hold this for 10 seconds (only do this if you feel safe or have someone nearby to help you). • Now try it with you eyes closed. • Do you wobble a lot or even lose your balance? Your balance needs work!
NEED GUIDANCE & DISCIPLINEWHEN WORKING OUT? TRYOURPERSONALTRAINING FORONLY$149FORYOURFIRSTSIXSESSIONS! * New Clients Only, Restrictions Apply journey to a more fit and active lifestyle by working out one-on- one with one of our personal trainers! Refer a friend or family member to Fit 4 Life
today and qualify for a chance to receive a $25 Publix gift card! SCHEDULE YOUR APPOINTMENT BY CALLING TODAY! 813-907-7879 Fit4LifeTampa.com
That’s right! In addition to our physical therapy services, Fit 4 Life offers personal training! For a limited time, for only $149, you can begin your
If you are experiencing back pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!
DISCOVER WHAT BALANCE AFFECTS
How balance affects sports performance The more aggressive you are in sports, the better your balance and reflexes have to be. Many ankle, knee, hip and back injuries in running, tennis and other sports are attributed to poorly performing balance. By incorporating simple balance exercises into your workout routine, you can set yourself up for success and prevent injuries, as well as enhance your sports performance. How balance affects back pain How you walk directly impacts your back and can actually be a big contributor to back pain. By improving balance, coordination and strength in your hips, pelvis and legs, your spine will be supported and guided, reducing strain. This in turn, helps your back function normally without aggravation and inflammation. Balance activities are an important component of our SPINE Program for relieving back pain. Preventing falls According to the Centers for Disease Control (CDC), over 2.5 million adults were treated for nonfatal injuries in emergency departments in 2013. In older adults, falls are the leading cause of fatal and nonfatal injuries. Most people don’t think about keeping their balance in shape until they fall, fracturing an arm, leg, or injuring their back. The good news is that most falls can easily be prevented simply by following a regular exercise routine that focuses on balancing activities. What you can do You can improve your balance by performing simple balance exercises. The first step in preventing an injury or fall is testing your balance and being honest with yourself that your balance needs work. Our physical therapists can make a big difference in improving your balance and vestibular system, improving your ability to be active, safely. Call us today to learn more about our specialized programs and how you can get back to an active, pain-free lifestyle!
ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For
2 FREE SESSIONS for any new training client
FREE CONSULTATION for any new therapy patient
OR
17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879
DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.
Offer valid for the first 25 people to schedule.
Patient Spotlight
Hear What Our Patients Had To Say! “Designed a regimen just right for me!” “The Fit 4 Life staff is very professional and caring! They have designed a regimen that is just right for me to achieve success. I began with a painful knee and through strengthening of the supporting muscles and other treatments, it has improved greatly!” – Sandra C. “My shoulder has become so much better!” “When I first came in with my frozen left shoulder, I was in so much pain! The simple everyday tasks: putting on deodorant, getting dressed, and even driving were very hard to do! Through my therapy, my shoulder has become so much better! At this point, I feel 85-90% better! When all of this started, I was feeling depressed and defeated. Now I feel so much happier again! Yeah! I’m very thankful for my results!” – Elisa N.
Fit4LifeTampa.com
Spotlight
Verlencia Walker-Goner Physical Therapist
Staff
Welcome to Fit4Life! Hi, my name is Verlencia Walker-Goner; I am one of the great Physical Therapists here at Fit4Life. I received my Doctorate in Physical Therapy from Florida A & M University in Tallahassee, FL. I also received by Bachelor’s Degree in Biology with minors in Chemistry and Mathematics fromMiles College in Fairfield, AL. I am currently certified in Decompression Cupping, Instrument Assisted Soft Tissue Mobilization (IASTM), Personal Training and Blood Flow Restriction Training. In the fall of 2018, I will begin my fellowship in Sports and Orthopedic Manual Therapy where, upon completion, I will be prestigiously recognized and credentialed as a Fellow of the American Academy of Orthopedic Manual Physical Therapist (FAAOMPT). In my spare time, my hobbies are competing in and training for bodybuilding competitions, listening to Podcasts, traveling and spending time with my wonderful husband Marcus and our two fur babies Caesar and Baxter. Here at Fit4Life I am able to combine my love for fitness with my passion for helping rehabilitate those in need reach their goals. I look forward to helping you not only achieve, but crush your goals.”
Healthy Recipe
Eating Right Never Tasted So Good! SHRIMP TACOS WITH FRESH PINEAPPLE SALSA SERVES 4
Ceviche-style shrimp tacos piled with spicy pineapple salsa — sign us up! This wonderfully simple recipe is perfect to prepare ahead and assemble right before serving since allowing the shrimp to pickle and the salsa to marinate overnight makes them extra delicious.
INGREDIENTS: • 1 pound cooked and peeled shrimp, thawed if frozen & roughly chopped • 1 small white onion, finely chopped • 1/4 cup white vinegar • 1/4 cup lime juice • 2 cloves garlic, finely chopped • 1 teaspoon lime zest DIRECTIONS: In a large bowl, combine shrimp, onion, vinegar, lime zest, lime juice, garlic, cumin seeds and salt; set aside. In a medium bowl, combine pineapple, cilantro and chile flakes. Cover both bowls with plastic wrap and refrigerate for at least 30 minutes, or preferably overnight.
• 1 teaspoon whole cumin seeds • 1/4 teaspoon fine sea salt • 2 cups finely chopped pineapple • 1/2 bunch fresh cilantro, roughly chopped • 1 teaspoon crushed red chile flakes
• 8 corn tortillas, warmed • 1 avocado, thinly sliced
When ready to serve, divide shrimp mixture among tortillas and top with the pineapple salsa and avocado.
**Recipe/Photo Credit: https://www.wholefoodsmarket.com/print/recipe/shrimp- tacos-fresh-pineapple-salsa
Exercise Essentials
Try these exercises to get you moving... TANDEM WALK Stand with the fingertips of one or both of your hands resting on a wall. Place the feet ‘heel to toe’ with the left foot forward. Steady yourself in this position. Step forward with the right foot, placing the heel directly in front of, and touching, the toes of the left foot. Step forward with the left foot, placing the heel directly in front of, and touching, the toes of the right foot. Repeat this sequence, moving forward down the hallway. Reverse direction, moving backward down the hallway.
Exercises copyright of
www.simpleset.net
Improves Balance
ALTERNATE STEP TOUCH Stand “tall”, with sturdy step stool positioned in front. Step one foot at a time onto the stool. Alternate legs.
Strengthens Knees
Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think Fit 4 Life FIRST Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers: � Move without pain � Bend and move freely � Balance confidently & securely It’s Never Too Late To Get Fit & Active!
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
Fit4LifeTampa.com
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