GET BACK INTO A SAFE EXERCISE ROUTINE WITH PHYSICAL THERAPY 3. Set a weight goal.
• Shovel snow, rake leaves, and garden in your yard as the seasons change. • Park farther away from your destination and walk the extra distance. •Walk up and down the field while your children are playing sports. • Take the dog on walks around the park or your neighborhood every day. Ready to get back to a safe, healthy exercise routine? We’ve all had to adjust our schedules and normal lifestyles as a result of the havoc wreaked by the pandemic. Life as we know it has changed and our bodies are taking a toll. Sitting at home constantly can cause way more damage than you might realize. If you’ve been looking for assistance in getting back in shape, your search ends here. Star Physical Therapy is here to help you achieve your wellness and fitness goals.
The past six months have caused many of us to lose some muscle mass and gain extra weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight, taking off the added stress on your joints that may have developed. Your physical therapist will also customize an exercise plan for your specific needs. This plan may include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in reaching your targeted weight and decreasing pressure on vulnerable parts of your body. 4. Be Sneaky Yep, you read that right! This is your permission slip to be sneaky when it comes to exercise. Oftentimes, physical therapists recommend small changes to a person’s routine in order to make the adjustments manageable. Consider these changes to be “bite-sized chunks,” so that you don’t feel as if your entire routine has to revolve around working out, and you also aren’t throwing yourself full speed back into a strenuous exercise routine. Some changes to your routine that a physical therapist would approve of include: • Getting off the bus one stop early and walking the rest of the way to your destination. • Choose the stairs instead of the elevator.
Contact us today to discover how we can help you safely strengthen your muscles and get your energy back!
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Healthy Recipe
Patient Success Spotlight
15 oz can, drained and rinsed) • 1/2 cup tomato sauce (passata) • 3 tbsp hot sauce (or more to taste)
• 2 tbsp plant-based milk • 1 tbsp balsamic vinegar • 1 tsp onion powder
BUFFALO CHICKPEA TAQUITOS
• 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste
• 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas (or one
“My overall strength has increased.”
Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush them with a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy.Drizzle with vegan cheese sauce (optional). Enjoy with your favorite dip!
Success Story: Tressa L. “The amount of progress I have made in the last five weeks has been amazing. My first week of therapy was difficult and exhausting. I was unable to do a basic backward lunge and now I am capable of completing at least 2 sets of 15 reps. My overall strength has increased. One thing that has been a way faster improvement is my ability to climb up and down the stairs. I was unable to do this before I started with P.T. I’m grateful for the encouragement that I received at each session!”
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