Focus PT September 2017

Focus Physical Therapy Monthly 949.709.8770

September 2017

19 Years and Counting How I Met the Love of My Life

T his month, my beautiful wife and I are celebrating our 19th wedding anniversary. As I look around at the life we’ve built together, I’m endlessly grateful that Laura came into my life all those years ago. In the middle of PT school, I had a good friend, Shannon, who I used to study with all the time. The complex anatomy and exercise science you learn in PT school is more challenging than I think most people realize, and it was necessary to really hit the books regularly. We’d meet often to quiz each other on the latest information that we were supposed to be assimilating and make sure we were on track to reach our goals. Shannon told me about a friend she had named Laura, who had dated a few guys that Shannon didn’t particularly care for. Flatteringly, she considered me among the upstanding men in her life and decided to introduce us to one another. Our first date was more of a pseudo-date, to be honest. We got together at Olive Garden, while Shannon was on her serving shift, with a couple of friends.

person willing to take on any challenge that presented itself to her. For example, when Shannon and Laura were renting a house with a couple other roommates, Laura decided to dig out space for a pool in the backyard. She’s always been willing to work hard for the things she wants.

About a year after we had started dating, we both took a trip down to Santa Barbara for the weekend. We had reservations Friday night at one of the nicest restaurants we’d ever eaten in. It was a great meal, but I didn’t bring the ring along that particular night. Instead, I waited until we were on a bike ride the next morning. The whole time, I kept checking my pocket to make sure the ring was still there. Eventually, we found a gorgeous cliffside overlooking the ocean. When I finally got down on one knee and popped the question, my hands were shaking. “Yes!” she said, tearfully surprised. But, seeing my trembling, she added, “Are you sure?” I was sure, and I haven’t looked back since. There’s nobody on earth that I could imagine having by my side for these past 19 years. She’s the ideal mom, and she homeschools the kids three days a week. Laura and I share a vital connection — stronger than anybody I’ve ever met. This September, we’ll be sure to take a long weekend to get away and celebrate together, though I’m not sure where we’ll go. Maybe we’ll go back to Santa Barbara to relive those early moments in our relationship — this time with less trembling.

From then on, we moved slowly. In fact, in my mind, there was no chance I was going to be married before I turned 30. It just

wasn’t something I was thinking about. But when you meet somebody you have such a deep connection with, plans tend to change. It didn’t take me long to realize that Laura was a special person. On the one hand, she was incredibly friendly and easy to talk to, but she was also a deeply driven

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- Julian Manrique

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Dealing With Stress Learn Healthy Coping Mechanisms That Put You in Control

people or situations that stress you out. Talk about your feelings instead of bottling them up, create a balanced schedule, reframe your problems, look at the big picture, and practice gratitude. It’s critical to look at the glass as half-full and learn to forgive. Make Time for Relaxation Nurturing yourself is a necessity, not a luxury. If you make ample time for self-care, you will be in a better place to handle life’s stressors. Give yourself options like going for a walk, calling a good friend, journaling, or reading a book. Live a Healthy Lifestyle In addition to regular exercise, there are other healthy life- style choices that can increase your resistance to stress. Eat a healthy diet; reduce caffeine and sugar; avoid alcohol, ciga- rettes, and drugs; and get enough sleep. Stress is unavoidable, but it doesn’t have to dictate your life. With stress management techniques, you can avoid chronic stress, reduce your stress levels, and live your life to the fullest.

You have more control over stress than you think. Stress management is about taking charge of your lifestyle, thoughts, emotions, and the way you deal with problems. No matter how stressful your lie seems, there are steps you can take to regain control. Identify Sources Chronic stress is hard to recognize. Look closely at your habits and excuses. Do you explain away stress as temporary? Do you define stress as an integral part of your life? Do you blame your stress on others? If you don’t recognize your role in creating or maintaining stress, you will never be able to control it. Find Healthy Strategies Withdrawing from loved ones, bingeing on food or alcohol, procrastinating, and sleeping too much are all unhealthy ways to deal with stress. Instead, find unique, healthy coping strategies. Focus on what makes you feel calm and in control. Avoid, Alter, Adapt, and Accept Some stressors are predictable. Learn how to predetermine your reactions by choosing to avoid, alter, adapt, or accept. Avoid


“I was having difficulties with my neck, especially during driving (turning to the left) and while reading for long hours. I was fortunate that Dr. Danto prescribed physical therapy. At Focus Physical Therapy, Julian worked several weeks on my neck and upper shoulders. So now I am able to move without pain my neck to the left, and the shoulders are looser — feeling more relaxed. Again, thank you, Julian!!”

“I came to Focus for terrible neck pain and spasms. I was so worried not knowing why this was happening to me, especially since all of my reports were normal. Julian started working on my neck after a detailed evaluation of my condition. After two sessions, everything started loosening up, and today, after four weeks of physical therapy, I am completely pain- and spasm-free. I feel so great that I feel like I have a totally new life. I am very thankful to Julian and all his wonderful, talented staff. This is the best place to come to put your life back on track. PAIN-FREE!”

–Maria Lange

–Sujata Vashi


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Should You Really Stretch Before a Workout?

The concept that you should start a workout with static stretching or holding your muscles in a stationary position for 10 to 30 seconds is an exercise habit that’s been reinforced since the early days of gym class. It’s believed that stretching warms up your muscles and helps you better perform physical activities. However, a study in the Journal of Strength and Conditioning Research finds that stretching prior to exercise is actually working against you. Researchers held two workout sessions in which participants were instructed to perform squat exercises. In the first session, participants took part in an active dynamic warmup, performing slower versions of the movements from the workout itself. Before the second session, participants instead did passive static stretching, holding positions that stretched their calves, quadriceps, and hamstrings for 30 seconds each. When compared to the active warm up, participants reported feeling unstable and less balanced while working out after stretching prior to exercise. When you stretch, you’re loosening the tendons in your muscles, making them less firm. This causes your muscles to have less force behind your movements, and results in your workout being less effective. Weightlifting, strength training, and cardio workouts can all

suffer. Additional research in the Clinical Journal of Sport Medicine adds that stretching prior to working out in no way helps prevent muscle injuries. It’s clear at this point that stretching before workouts is doing more harm than good. A pre-workout routine is still very important. Researchers in these studies state that active warm ups will better prepare your body for intense activity and help prevent injury. Try jogging for a few minutes or spend some time doing jumping jacks, slow mountain climbers, and lunges. Stretching after your workout is also highly encouraged. Lactic acid builds up in your muscles during periods of excessive exercise. A post-workout stretch breaks up that lactic acid and aids in reducing muscle soreness later.


WINNING Apple Crisp

Grid n°1669070380 easy

8 9 3 4 5 9 7



7 8 3 5

• 1 cup all-purpose flour • 3/4 cup rolled oats

• 1 cup sugar • 2 tablespoons cornstarch • 1 cup water • 1 teaspoon vanilla extract • Vanilla ice cream, optional

8 1 9 2 4

• 1 cup packed brown sugar • 1 teaspoon ground cinnamon • 1/2 cup butter, softened • 4 cups chopped, peeled apples

9 3 4 2 8 2 5 1 2 3


1. Heat the oven to 350 F. In a large bowl, combine the first four ingredients. Cut in butter until crumbly. Press half of mixture into a greased 2 quart baking dish or a 9-inch square baking pan. Cover with apples. 2. In a small saucepan, combine the sugar, cornstarch, water, and vanilla. Bring to a boil; cook and stir 2 minutes or until thick and clear. Pour over apples. Sprinkle with remaining crumb mixture. 3. Bake 60–65 minutes or until apples are tender. Serve warm, with ice cream if desired. Recipe courtesy of

We have all the free sudokus you need! 400 new sudokus every week. Make your own free printable sudoku at

Focus Physical Therapy • Call 949.709.8770 • 3

30212 Tomas #120 Rancho Santa Margarita, CA 92688, USA




How I Met the Love of My 1 Dealing With 2 Success 2 Stretching the 3 Winning Apple 3 Free 4 INSIDE THIS ISSUE

Look inside and attend the workshop to learn: Call 949.709.8770 today to schedule your FREE EXAM! Appointments are completely free, but limited to the first 7 callers! Get yours quick! Free Exam Are you dealing with constant, nagging neck pain?


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