Rehab Access PT. How To Improve Your Health, Energy, & Fitn…

The Newsletter About Your Health And Caring For Your Body Health & Fitness

ALSO INSIDE • Relieve Back Pain In Minutes • Healthy Recipe • Patient Success Story

Improving Your Health, Energy & Fitness

The Newsletter About Your Health And Caring For Your Body Health & Fitness

Improving Your Health, Energy, & Fitness

Did you follow through with your summer fitness goals? Did you set a goal to lose weight, exercise more, eat better and increase your activity level? What about your New Year’s resolutions? Remember those? Unfortunately, such declarations often fail after a month or two. This can often be attributed to two things: a lack of readiness to actually change bad habits and a pattern of setting unrealistic expectations. So what types of resolutions can we make that we’ll actually stick to? If you want to improve your health and increase your energy, here are some simple ways to change your lifestyle for the better. 1. Begin the day with protein. Eating protein for breakfast helps curb your appetite throughout the day and tends to improve your overall diet as well. While you may wind up consuming the same number of calories over a day’s time, you’ll be less tempted by high-fat snacks around dinnertime. Keep in mind that there are plenty of plant-based proteins available,

including hemp seeds, black beans, almonds, edamame, and pumpkin seeds among them. 2. Limit your drinks. By this, we aren’t only referring to alcohol. Instead, try to cut back on the calorie-laden drinks popular this time of year. Concoctions such as sweetened coffee drinks, sodas, diet sodas and energy drinks can be detrimental to a healthy diet. Focus on a higher consumption of water during the day and to make it easy have a glass by your desk or carry a bottle around with you. 3. Try wearable technology. Research shows that people who use wearable technology, gadgets such as Fitbits, Garmin, and Withings, tend to stick to their exercise routine more faithfully than those who don’t. With many of them, you can track your heart rate, steps per minute, sleep cycles, and more.

Gretna Location (504) 365-1020 Belle Chasse Location (504) 398-2004

3. If further assessment is

1. Feel free to call us and ask to speak to your therapist.

2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home.

warranted, your therapist might recommend you come in for an appointment.

IMPROVING YOUR HEALTH, ENERGY, & FITNESS (Continued)

5. Reduce fatigue. As anyone who has tried and failed at establishing a regular exercise routine can agree, fatigue is the number one enemy. To help combat this, drink beet juice. Studies show that it can increase stamina by up to 16 percent. Furthermore, listen to music that keeps you motivated. Listening to the right music can actually expand your blood vessels by 26 percent. Work on a schedule routine that ensures you get enough rest, exercise, and activity. 6. Switch it up. If you’ve been plugging through the same fitness routine day after day, you may notice a reduction in strength gain. To avoid this, try different exercises, working out at different times of day, using different repetitions, or lifting different weights. Consider ways to add healthy decision-making to your lifestyle. Remember that putting things off doesn’t get you to where you want to be. We are here to help you reach your goals and achieve a healthy, pain-free lifestyle.Talk to your physical therapist at our practice today, or schedule a free 30 minute consultation to make your 2019 the healthiest yet.

4. Increase Your Range of Motion. Avoid shortcuts when it comes to exercising. Strive for using the greatest range of motion. This may include making longer lunges, stretching arms more while jumping rope, or leaning over further during yoga. Whatever the case, doing so helps your muscles do more work per rep, which results in breaking down more tissue by the end of your workout. If you have difficulty reaching a full range of motion, or have discomfort, consult your physical therapist.

Introducing A New Service!

Have you been wanting to: • Improve your eating habits? • Understand your body better? • Make self-care a priority in your life?

• Feel confident in choosing and preparing better food? • Experiencean increase inoverallhappiness?

Rehab Access is offering a program that can help you accomplish all of this. Personalized health coaching from our certified expert, Judy Cantrelle, will radically improve your health and happiness. During the course of the program, you will:

Judy Cantrelle

• Increase energy • Feel better in your body • Improve personal relationships

• Set and accomplish goals • Explore new foods • Understand and reduce cravings

Could one conversation change your life? Find out by scheduling a free consultation.

Relieve Back Pain In Minutes Try these exercises throughout the day to relieve back pain.

Healthy Recipe

Choco-Strawberry Greek Yogurt Bark

INGREDIENTS • 3 cups whole-milk plain Greek yogurt • ¼ cup pure maple syrup or honey

• 1 teaspoon vanilla extract • 1½ cups sliced strawberries • ¼ cup mini chocolate chips

Peroneal Nerve Slider Lay on your back with your leg elevated and one knee at a 90º angle. Slowlystraightenyourkneewhilesimultaneouslybendingyourfootup. Bendyourkneebackdown,whilealsopumpingyourankledownwardand inward as if pressing the brake in a car. Repeat 6-10 times on each leg.

Directions Line a rimmed baking sheet with parchment paper. Stir yogurt, maple syrup (or honey) and vanilla in amediumbowl. Spread on the prepared baking sheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips. Freeze until very firm, at least 3 hours. To serve, cut or break into 32 pieces. To make ahead: Freeze airtight between sheets of parchment for up to 1 month; let stand at room temperature for 15 minutes before serving.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

If you need help to finally lose that stubborn belly fat this year, we can help! Lose Weight Safely and Keep It Off!

The Ideal Protein Weightloss Method

Don’t Waste Any More Time! Get Your Own Personal Weight Loss Exam, Call 504-398-2004.

Resultswhile following the IdealProteinWeightLossMethodmayvary fromperson toperson,or from individual to individual.Authorized IdealProteinadministrator,RehabAccessFitnessLLC.

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