M3 PT - April 2020


WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / APRIL 2020



For our part, we’re happy we can give aspiring PTs like Bayron this vital real- world experience.

This month, we wanted to once again shine a spotlight on two of our fantastic physical therapy aides at M3. Bayron Garcia from the West LA clinic and Jessica Luna from the West Hills clinic embody what it means to be team players and are both building toward bright futures. We’re lucky to have them work alongside our therapists to help us give our patients the best care possible. MEET BAYRON GARCIA Last Spring, Bayron graduated from Cal State Northridge’s kinesiology program and almost immediately came to work here at M3. “I saw a job listed on our school job board,” he recalls. “I knew I loved this place as soon as I interviewed,” Bayron says, explaining, “[M3] was just so much different than other settings I’ve worked in … more focused on personal connections with clients.” The same hunt for new and different experiences that brought Bayron to M3 was actually what got him to pursue physical therapy in the first place. “Early in life, I was exposed to sports,” he tells us. “Throughout high school, I thought I wanted to work around athletes.” But as Bayron dove deeper into exercise science, he made a discovery. “My studies opened my horizons. I came to realize that I wanted to help more than just athletes,” he explains. “I recognized that many of us are privileged just to be able to be active.” Bayron did more than just broaden his horizons, however. He took action. Volunteering with a campus clinic, he helped give vital therapy to people with neurological disorders, many of which can impair movement. It’s this altruism and willingness to make a difference that told us Bayron was the perfect fit for our team. We’re glad we can be part of the next step in Bayron’s journey. As he prepares to take the next step toward becoming a therapist, Bayron is once again opening himself up to new perspectives. “My time at M3 has taught me the real value of being personable,” he reflects. “When you’re caring for someone, the advice you give them has to resonate — you have to build a relationship with them.”

MEET JESSICA LUNA Jessica is another one of our amazing aides who

excels at providing compassionate care. Like many of us in this industry, she’d chosen this line of work out of a passion for helping people. But her relationship with physical therapy is uniquely personal. “I used to be a runner,” Jessica begins, explaining how she’d been training for the LA Marathon. “Then I got injured … the doctor said I’d never be able to run again,” she tells us. This was understandably a distressing time in her life. Thankfully, Jessica got a second opinion. “I went through physical therapy to strengthen my leg,” she explains, adding, “That’s when I thought about work as a therapist.” Jessica earned her kinesiology degree and, much like Bayron, discovered the wide range of options the science feeds into. “I really can’t decide what specific field I want to study,” she explains. “But I know I like helping people and seeing the progress they make toward recovery.” Jessica first got to really experience being able to help others in this way while doing volunteer work. Much like Bayron, she gave her time and talents to helping those with physical disabilities gain better range of motion and mobility. Now she’s had a chance to aide a whole range of people in need of physical therapy. Since coming to our clinic, it’s become clear that Jessica has a particular talent for helping those recovering from injury. “I’m actually recovering from another leg injury right now,” she explains. “Helping patients, it’s good to have that background knowledge on what they’re going through.” Jessica adds that she often shares the same advice with patients that got her through her own injuries, saying, “Just take it one step at a time.”

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Did you know that there are over 2.5 million acres of garlic in cultivation worldwide? It’s no wonder: Garlic boasts a fascinating history, has unparalleled health benefits, and is used in so many different types of cuisine around the world. Plus, garlic just makes recipes tasty! National Garlic Day is April 19, so here are some facts to help you brush up on your knowledge and celebrate it to the fullest. HISTORY Humans have been using garlic for a variety of purposes for over 5,000 years. It originated in central Asia and rapidly spread to many civilizations and cultures around the world. Its nutritional and remedial benefits quickly made it popular in recipes, medicine, and even magic potions. Its pungent aroma was thought to ward off evil beings like witches and vampires, and ancient Greek warriors ate it to instill strength and courage. Egyptians worshiped the plant and even used it as local currency. It’s still loved by many today, though it is primarily used for cooking. HEALTH Throughout history, garlic has been used to treat wounds, cure asthma, combat diseases, and even fight gangrene. Today, its

recognized health benefits are a little more practical

but no less astounding. Garlic contains vitamins, minerals, and antioxidants that can boost immunity, reduce inflammation, lower cholesterol, promote

healthy hair and skin, and fight fungus and bacteria. The best way to take advantage of these benefits is by eating it raw, but if you can’t deal with the lingering stinky breath, following proper cooking methods can still yield healthy results. HOW-TOS When buying garlic, avoid shriveled or soft bulbs. Its shelf life is roughly eight weeks if the skin is unbroken, and around two weeks for individual cloves. Garlic works well in recipes that call for its relatives, like onions, shallots, and leeks. When cooking with garlic, the finer you mince and mash, the more flavor you’ll get. You should also let your garlic rest between chopping and cooking, and add it to the pan near the end of the recipe to better preserve its nutrients and flavor. Garlic breath can often be combated with a little bit of lemon juice, but if you’d rather let it linger and savor the flavor, your secret is safe with us!


Whether your New Year’s workout routine is finally embedded in your schedule or you’re still trying to make it happen, always remember that your mind is just as important as your body. On some days, you may feel like anything is possible, and on others, it may feel impossible to even get out of bed.

Don’t worry, that’s totally normal! There’s no reason to feel ashamed if you’re struggling with gaining steam and motivation for your workout. Here are some mental strategies to help you get firmly into your routine this year and the years to come. GETTING TO THE GYM What’s the hardest part of working out? For most people, it’s not the heavy weights or the long cardio sessions — it’s actually stepping into the gym. Sometimes, people will wake up and think the gym isn’t possible that day as they lay in bed. Some people will psych themselves out of working out because their time is limited, or they worry about how tired they’ll be after the workout (especially before or after a busy day). Instead of thinking of reasons you can’t or don’t want to go, focus your mind only on the task of getting there. Stepping into the

gym will often give you the mental push to actually work out. It’s also best to leave the all-or-nothing mindset behind. A 45- or 55-minute workout isn’t required every single gym session. Life happens, and even if it’s a short exercise, your workout will actually energize you for the rest of your day. PUSHING YOURSELF TO THE LIMIT Studies have found that the most successful people have grit: the ability to work hard and endure even the most difficult times. Workouts will burn, and the motions may feel uncomfortable or even painful, so it’s crucial to have the grit to push yourself to the limit. Rather than give up, you should embrace the pain and see it as a sign you’re growing stronger. Adjust your inner vocabulary. Anything that seems “uncomfortable” should be reconsidered as “intense” but something you can work through. Of course, be careful of injury pains!


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We have more free workshops coming to our West Hills and West LA locations this month! If you suffer from shoulder or back pain, or believe you have sciatica, these events will give you the knowledge and tools you need to find relief. Due to the popularity of these free workshops, we can’t guarantee a spot for those that show up day-of. If you want to get expert help in relieving your aches and pains, it’s best to give us a call ahead of time and reserve your place! FREE WORKSHOPS COMING IN APRIL

WEST LA Tuesday, April 21 at 6:30 p.m. — Back and Sciatica Contact: 310-275-4137 or frontoffice@m3pt.com WEST HILLS Thursday, April 23 at 6:30 p.m. — Shoulder Pain Workshop* Contact: 747-888-3562 or frontoffice.wh@m3pt.com

*West Hills patients will note that we’ve changed the day of our monthly free workshops to Thursdays .

Have a topic you’d like our expert therapists to address in a future workshop? Let us know!




• 4 medium zucchini • Salt, to taste • 3 medjool dates, pitted and softened in warm water for 5 minutes • 3 1/2 tbsp creamy, unsweetened almond butter • 3 tbsp coconut aminos • 3 tbsp pure sesame oil

• 3/4 tsp fresh ginger, grated • 2 cloves garlic, chopped • 2 tbsp apple cider vinegar • 3 scallions, thinly sliced • 1/4 cup chopped almonds


1. If you have a spiralizer, use it to cut zucchini into noodles. Otherwise, use a peeler. Salt zucchini. Allow zucchini to “sweat” out water for 1 hour, wrap in a paper towel, and squeeze the water out. 2. In a food processor, blend dates with almond butter and aminos until smooth. 3. Add sesame oil, ginger, garlic, and vinegar and pulse until sauce is smooth. 4. In a pan, sauté zucchini noodles until heated and slightly softened. 5. Toss zucchini noodles with prepared sauce and top with scallions and almonds.

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10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815





2 Amazing PT Aides


Celebrate National Garlic Day


Top Mental Strategies for Your Fitness Routine


April’s Free Workshops


Sesame Zucchini Noodles


The Best Locations for Spring Blooms



drawn the attention of flower enthusiasts for its unique pink, orange, and gold alpine wildflowers that appear in the spring. This natural phenomenon even inspired the creation of the annual Wildflower Festival in midsummer, which features nature walks, art, photography, culinary experiences, and more. For a truly unique experience, you can even ascend the town’s titular Crested Butte to spot some rare alpine sunflowers next to the picturesque West Elk Mountains. ANTELOPE VALLEY The California Poppy Reserve in Lancaster, California, is a 1,780-acre park that features sloping hills covered with fields of vibrant orange, yellow, and red poppies in the spring. Warm temperatures and heavy rainfall across Southern California during this time of year create a brief period of thick blooms as far as the eye can see. And while the poppies can be enjoyed from the comfort of your car, the best way to experience them is to walk the leisurely Antelope Loop Trail for a breathtaking, up-close adventure. Spring flora is gorgeous and naturally attracts large crowds of people every year. If you plan to visit any of these destinations, just remember that their ecosystems are delicate. Respect park signs, stay on designated trails, and do your part to make sure these flowers return year after year for future generations to enjoy.

Spring is here, which means beautiful flowers are finally showing themselves after a long winter. Here are some of the best places in the U.S. to see flower blossoms and welcome the season. GREAT SMOKY MOUNTAINS The Great Smoky Mountains National Park stretches across North Carolina and Tennessee, and while its scenery is beautiful year-round, the park is especially alluring to nature enthusiasts during the spring. Through this season, miles of lady’s-slipper orchids, irises, cardinal flowers, and lilies dot its lush green landscape. It’s dubbed “Wildflower National Park” throughout this time of year, and you can experience it by car or on foot. The park also offers expert-led tours that weave through the flowers during their peak bloom. CRESTED BUTTE Crested Butte, Colorado, is best known for its winter sports and summer hikes. But recently it has


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