Health & Fitness Newsletter by Fit 4 Life
Health & Fitness
The Newsletter About Physical Therapy & Personal Training
WE CANGUIDE YOU TOAPAINFREE LIFE! 4 Ways To Quickly Relieve Sciatica
Sciatica is a very common condition that affects 10% of the population. Sciatica is defined as pain that follows the course of the sciatic nerve. Many people suffer with other sciatica-like symptoms including low back pain, foot pain and even numbness in the leg. These symptoms can be signs of other back problems such as mechanical low back pain or even herniated discs.
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INSIDE: • 4 Ways To Quickly Relieve Sciatica • Healthy Recipe • Patient Spotlight • Exercise Essentials
Health & Fitness The Newsletter About Physical Therapy & Personal Training
“STRETCHAS IF YOUNEVER SUFFEREDWITHPAIN!” 4 Ways To Quickly Relieve Sciatica
How do you know if you have sciatica? • Tenderness or sharp pain into the buttock muscles • Numbness, tingling or pain that travels down the back of the thigh • Constant pain that may originate in the low back, but travels mainly down the back of the buttock, thigh, calf and even foot
• Pain that feels better when lying down but worsens with standing, walking or sitting Call us today to discover how our SPINE Program can pinpoint the cause of your pain, relieve it quickly and teach you how to maintain a healthy spine.
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!
TAKE ON SCIATICA PAIN NATURALLY 1. Get properly diagnosed by a physical therapist. Other low back conditions can present as sciatica symptoms and it is important to determine the exact origins of your symptoms. Visiting a physical therapist sooner, rather than later, means faster recovery and less potential for damage that can occur to the spinal joints and nerves.
2. Alternate heat and ice to the low back and buttock area. Ice helps to relieve inflammation, while heat helps relax muscles and improve blood flow. Try 10 minutes on, 30 minutes off when alternating. Make sure to check your skin frequently to prevent injury. Speak with one of our specialists if you have questions on what will work best for you. 3. Position yourself to relax your low back and take the pressure off the nerve. Two ways to do this are either: 1. Lie on your non-painful side with your knees bent comfortably with the top knee slightly forward of the other. 2. Lie on your back with a pillow under your knees. (Find your best position of comfort). 4. Lying on your back, knees bent, slowly rock knees side to side to gently stretch your low back. This can help relax the muscles and relieve nerve pain. Speak to one of our specialists if you have questions on which exercises you should do. While sciatica can literally be a pain in the backside, it doesn’t have to stay with you. Simple strategies and seeing the right physical therapist early can make a big difference in quickly healing and returning to the pain free activities you love.
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!
“I feel so healthy now which is really awesome!” “I was experiencing a very high level of lower back pain after my delivery. I couldn’t walk and began having to use a walker. I decided to try out the physical therapy program at Fit 4 Life and within just over three months, I was feeling alright! My pain level had reduced from a level 10 to level 0. The staff at Fit 4 Life is friendly and each gave me personalized care and treated me very well! I thank them for helping me to walk better! I feel so healthy now which is really awesome! Keep up the good work!” – Hema S.
Fit4LifeTampa.com
A Letter From Travis
equipment, and making sure that each of you gets everything you came for and MORE! If you have not been to Fit 4 Life in a while, I welcome you to come back and see what is going on, say hello, and let us help you achieve your goals. We pride ourselves in offering the safest, most state- of-the-art workout, the latest in technology (still hosting a 95% success rate for low back pain patients) and only offering healthy nutrition plans, no fads. Fads come and go but you can count on Fit 4 Life to be consistent and only
Dear Fit 4 Life Clients and Patients, Present and Past,
I want you to know how much I truly care about every one of you! Over the years I have seen so many different people, from those with goal of losing weight to even those who want to walk again because of an accident. I can truly say I have enjoyed meeting, talking, helping, and sharing some great times with each of you! Your success stories are amazing! Over the past 22 years, one thing that I have emphasized a lot with the Fit-4-Life team is the concept of “exchange”. There are several versions of exchange, from exchange in abundance, to fair exchange, and even rip-off. At Fit 4 Life it has been a personal goal to make certain each of you receive an exchange in abundance that leaves you feeling like you received more than you paid for. So often someone will come to me who has experienced others or even sometimes with no other experience at all and comment that “this is the best money spent”. I have taken great pride in hiring the best employees, owning the most effective
offer researched-based programs that work. Thank you for taking the time to read this. Please know that I greatly appreciate you and am proud of you. I hope to see you soon!
Sincerely, Travis Monday, President
Healthy Recipe
Whole wheat flour makes pancakes taste nutty and delicious. This recipe is quite flexible. We love using a combination of whole wheat and all-purpose flour. The pancakes are lovely, light and fluffy. For 100% whole wheat pancakes, simply use all (1 1/2 cups) whole wheat flour and no all-purpose flour. We have noticed that whole wheat flour absorbs liquid a little more than all-purpose flour. Because of this, you might find that you need to add a little extra milk to the pancake batter before cooking the pancakes. Makes approximately 8 pancakes Eating Right Never Tasted So Good! HEALTHIER WHOLE WHEAT PANCAKES 10 MIN PREP TIME, 20 MIN COOK TIME, 30 MIN TOTAL TIME
INGREDIENTS: • 3/4 cup (100 grams) whole wheat flour • 3/4 cup (100 grams) all-purpose flour • 2 tablespoons sugar • 1/2 teaspoon ground cinnamon • 1 tablespoon baking powder
• 3/4 teaspoon kosher salt • 1 1/4 to 1 1/2 cups (295 to 350 ml) reduced fat milk, dairy or non-dairy • 1 large egg • 4 tablespoons unsalted butter, melted, plus more for skillet/substitute coconut oil • 1 1/2 teaspoons vanilla extract ready if when you splatter a little water onto the pan surface, the water dances around the pan and eventually evaporates. Lightly brush skillet with melted butter. Spoon a 1/4-cup of the batter onto the skillet and gently spread into a 4-inch circle. (If the batter is thick, you may need to use the back of a spoon to spread the batter into a circle). When edges look dry and bubbles start to appear and pop on the top surfaces of the pancakes, turn over, about 2 minutes. Once flipped, cook 1 to 2 minutes or until lightly browned and cooked in the middle. Serve warm with syrup, bananas or other toppings.
DIRECTIONS: MAKE BATTER
Whisk flours, sugar, cinnamon, baking powder and the salt in a medium bowl, set aside. Warm the milk until lukewarm, not hot (you should be able to keep your finger submerged for 10 seconds). Whisk milk, butter, egg and the vanilla together until blended. Make a well in the center of the flour mixture. Pour milk mixture into the well and stir with a fork until mixed and only small clumps of flour remain. Do not over mix batter. Note: The batter will be quite thick. If it is unreasonably thick, add 1 to 2 tablespoons more milk to thin it out a little. COOK PANCAKES Heat a large skillet (or use griddle) over medium heat. The pan is
**Recipe/Photo Credit: https://www.inspiredtaste.net/25202/easy-whole-wheat- pancakes-recipe/
Exercise Essentials
Try these exercises to get you moving... LUMBAR EXTENSION PRONE ON ELBOWS Lie on stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 seconds then repeat 8 times.
Exercises copyright of
www.simpleset.net
Stretches Hip Muscles
PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor.
Strengthens Hips
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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