Fit 4 Life: Having A Healthy Spine Prevents Back Pain

Health & Fitness

The Newsletter About Physical Therapy & Personal Training

MOVE FASTERWITH LESS PAIN! Do you find your back aching and nagging youwhen you first get up in the morning or after sitting in a chair? You may even notice your back start to bother you with standing for more than 10 minutes or having to walk distances. Back pain can come in different sensations from dull aches, to sharp stabbing pains or even radiating pain into the legs. The bottom line is with a healthy spine, back pain can be prevented and even reversed. (continued inside) Having A Healthy Spine Prevents Back Pain

INSIDE: • 6 Steps To A Healthy Spine • Healthy Recipe • Patient Spotlight • Exercise Essentials

Health & Fitness The Newsletter About Physical Therapy & Personal Training


Is your spine healthy? Compare yourself with the ideal healthy spine below to see if your spine has the following: • Good posture and spinal curves • Strong abdominal and core muscles • Strong spinal and gluteus muscles • Good flexibility and balance with side-bending and rotation • Good nutrition and rested well at night How can you improve your spinal health? You think about eating right, exercising and having a healthy heart, but what about your back? Your spine is what gives you the ability to move around, protects your spinal cord and allows you to breathe properly. In fact, almost every function in your body is directly connected to the health of your spine. Therefore, it stands to reason that you should care for your back like you do your heart. Anybody with back pain can tell you that it interferes with your life, but with the right help, back pain can be a thing of the past. Look inside for tips on how to improve your spinal health…

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

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!

6 STEPS TO A HEALTHY SPINE 1. Eat Right. Nutrition is critical to having a healthy body. The same goes for your spine. Protein rebuilds spinal muscle tissue, ligaments and tendons. Healthy fruits and vegetables contain the vitamins and antioxidants to make the spine function. They rebuild bone, muscle and connective tissues that are constantly being used throughout the day.

2. Rest. Throughout the day your spine is compressed with standing, sitting and bending. You can actually lose about ½ an inch over the course of a day. Adequate rest in a good position while sleeping, helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up. This allows the discs to rehydrate. Then continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. 3. Stop Smoking. Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself. 4. Improve Your Flexibility and Strength. Your spine and body is designed to move. Keep your spine flexible by stretching for 10 minutes every day. It is best to get up and move around when possible at work. Stretch your spine out by reaching overhead and leaning over to one side, then the other. Also, work on gently twisting at the waist and don’t forget to stretch your hamstring muscles frequently. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, squats and other exercises to keep your spine and core muscles strong. This supports your spine and allows you to move without stressing the discs or nerves in your back. 5. Improve Your Posture and Balance. Make sure that you sit properly with a straight-backed chair and your feet flat on the floor. Avoid sitting

on very soft couches for prolonged periods as this keeps your spine in a flexed position. Make sure that you keep your spine straight when lifting, using your legs and avoiding twisting. Keep your balance tip-top to activate the small muscles of the spine and use your nervous system. Enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 6. Have a Spine Check-up. Have a physical therapist spine specialist check your spine alignment and function every 6 months to ensure your back is moving how it should. Our physical therapists are the medical experts in helping your back operate as it should. If you are suffering with backaches and pains, come in for a check-up sooner rather than later. Long term aches and pains can mean permanent damage is being done to your spine. Catching back pain early, leads to a healthy spine for life. Discover how our SPINE Program can make your back or neck pain a thing of the past. Come in for a check-up and see how you can move like never before, pain free. Call us today!

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


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.

“I go on with my life stronger than I’ve been in years!” “I had chronic shoulder pain from a sports injury almost 30 years ago. When I started at Fit 4 Life, I had accepted that I would always be in pain. It was just a part of me. I was stunned that after 3 weeks of exercises the constant pain was nearly gone. After a few more weeks it had totally been resolved. Then came the work of developing the strength in the muscles so I could reclaim full health. The staff has been incredible. Alyssa is marvelous. She designed a program that actually healed my body in 3 months. She is knowledgeable and will answer any question. Corrine, Kyle, Emma, and Troy have all been superb. Their attention to detail has prevented me from falling into bad habits that would have slowed my progress. Each individual brings their unique style, yet encouraged me and pushed me to test myself until I achieved success. Many thanks and with deep appreciation, I go on with my life stronger than I’ve been in years.” – Judy S. Patient Spotlight



Travis Monday Owner and President


I opened the first Fit 4 Life in June of 1996, in Wisconsin. Empowered with a certification in Musculoskeletal Evaluation and Rehabilitation from the University of Florida and a business degree, I brought Fit 4 Life to the Tampa area. I am an experienced American Council on Exercise (ACE) Certified and International Sports & Fitness Trainers Association (ISFTA) Certified Personal Trainer, as well as, a Fit 4 Life Certified and Super Slow Certified Personal Trainer. We strive hard every day to live up to our name and our motto – Fit 4 Life. In our facility, I, along with my committed staff, can help you make the most of your personal training, spine strengthening, as well as, physical fitness goals. We are here to coach you, motivate you and educate you in a positive and fun environment with laser focus on the goals. Welcome, and let’s begin your fitness journey together!

Healthy Recipe

Eating Right Never Tasted So Good! CILANTRO BAKED TILAPIA

INGREDIENTS: • 2 large tilapia fillets

• 2 Tbsp soy sauce (use tamari to make gluten free) • 1/4 cup white grape juice • 1 tsp sesame oil • 1/2 cup chopped cilantro • Green onions, sliced (garnish) • Extra cilantro, coarsely chopped (garnish)

• Salt and pepper to taste • 3 garlic cloves, chopped • 1 Tbsp grated fresh ginger

DIRECTIONS: OVEN, FISH, & DISH PREP: Preheat the oven to 475 F. Place the fish in a glass baking dish that is just big enough to fit the fish (I use a 11×7” one). Sprinkle lightly with salt and pepper. BLEND: Place the garlic, ginger, soy sauce, juice, sesame oil, and cilantro into a food processor and blend it up. Pour the mixture over the fish. BAKE: Bake for 8 minutes or until the fish flakes easily and is cooked through (internal temperature of 145). SERVE: Serve over quinoa, couscous, or brown rice. Pour extra sauce over the grains and garnish with green onions and cilantro.

**Recipe/Photo Credit:

Exercise Essentials

Try these exercises to get you moving... PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and/or buttocks. Hold for 30 seconds and repeat 3 times.

Exercises copyright of

Helps Spine Mobility

STANDING LUMBAR EXTENSIONS Stand with good posture, feet shoulder width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Slowly return to the start position.

Stretches Back

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

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