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MAY 2025
6358 EDGEMERE BLVD. EL PASO, TEXAS 79925 915-562-8525
11855 PHYSICIANS DR. EL PASO, TEXAS 79936 915-855-6466
GABY’S PATH TO PHYSICAL THERAPY The Journey That Sparked a Passion for Movement and Recovery
Hi there! I’m Gabriela, a physical therapist assistant here at Spine & Rehab Specialists, but more than that, I’ve always been fascinated by the resilience of the human body and the power of movement to change lives. My journey into this field started long before I set foot into a clinic or college classroom. It actually began back in Chihuahua, Mexico, where I was born and raised. Every year growing up, my family and I would tune into a televised fundraiser for a nonprofit that offered free physical therapy to kids. They’d show real stories of children recovering from traumatic injuries, relearning how to walk, play, and simply be kids again. Watching their progress unfold in front of me made such a deep impression. I remember thinking, “How incredible is it that movement, just learning to move again, can bring so much joy and hope?” Even as a kid, I knew I wanted to be part of that kind of healing. So, when it came time to pick a profession at 18 years old, it didn’t take me long to realize that physical therapy was the path for me. I moved to El Paso in 2015 to study kinesiology at UTEP, then went on to apply to Western Tech’s PTA program. Somewhere between observation
hours at outpatient clinics, anatomy classes, and being that kid who always loved staying active — running, playing soccer, even CrossFit — I realized physical therapy was more than just a profession. It felt like a calling. Now, at Spine & Rehab Specialists, my day-to-day work is built on healing through collaboration. My supervising physical therapist sets the plan, and I help bring it to life. Whether walking a patient through new exercises, coaching them on proper body mechanics, or adjusting their treatment based on how they’re feeling — we’re constantly communicating. It’s a rhythm, a shared mission. And nothing is more rewarding than hearing someone say, “I can finally walk without pain,” or “I just played with my grandkids again.” Those are the moments that stay with you. I’ll never forget the day I discovered Spine & Rehab Specialists at a school career event; I was instantly drawn in. Harry was passionate and genuine, and he showed us everything the clinic had to offer — state-of-the-art equipment, innovative tools, and a whole lot of heart. I handed over my resume on the spot. Since joining, I’ve felt so lucky to be part of a place that’s always evolving, always adding new ways to help patients move better and feel stronger.
While physical therapy may be a significant part of my life, I try balancing things outside work with travel, gym time, and hiking with friends. My family’s still in Chihuahua, so I visit them whenever I can. Being in this phase of life, single and with no kids yet, gives me the freedom to explore, and I try to soak that in as much as possible. You’ll often find me planning my next trip or hiking up a new mountain, never taking this freedom for granted! Every day, I feel grateful to do this work and to be part of this community: to help people find relief, gain confidence, and return to the activities they love. Those small wins mean everything. If you ever find yourself walking through our doors at Spine & Rehab, I hope we get a chance to meet. Helping people move better and feel stronger — it never gets old. –Gabriela Hernandez
Know a friend who needs PT? Tell them to call our office! If they mention this newsletter, they’ll score a FREE 15-minute consultation. They can call 915-562-8525 for the Edgemere Boulevard clinic or 915-855-6466 for the Physician’s Drive clinic.
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Your Midlife Molecules Are Revolting TIME TO TAKE CONTROL
No matter what we do, we can’t stop time. We grow a little older as every minute, hour, and day passes. We might not feel older mentally, but our bodies don’t move as well as they used to. It seems like it would happen as a slow, natural progression, but many people report feeling an onset of aging once they cross certain thresholds. A recent study by Stanford University researchers found that our bodies age faster when we enter our mid-40s and early 60s than at any other point in life. The study reviewed data from 108 people who donated blood and other biological samples throughout several years. Through their efforts, researchers found that nearly 81% of the studied molecules demonstrated age-related fluctuations when subjects reached their mid-40s and early 60s. Both age groups sustained molecule changes related to cardiovascular disease, caffeine metabolism, and skin and muscle groups. Those in their mid-40s saw changes related to alcohol metabolism, and those in their early 60s had changes in immune regulation and kidney function.
The results of the study may make you feel powerless to stop these molecular changes once you reach these specific ages. However, like most health-related scenarios, you can take action to help offset age-related changes. Maintaining a balanced diet is one of the best ways to do this. You can eat more fruits, vegetables, whole grains, and healthy proteins to improve and maintain your heart health. Eggs, chicken breast, and salmon can help strengthen your muscles. Citrus, leafy greens, and ginger are great for immune support. If you’re already committed to a healthy diet and are still worried about these changes, incorporate more exercise into your daily routine. Also, remember to get quality sleep. A regular and sound sleep schedule benefits our health in more ways than one.
Aging doesn’t have to be stressful or scary. Knowing what to expect and countering potential obstacles will help you enjoy a long life full of happy moments! SPRING FAMILY PICNICS MADE EASY DITCH THE STRESS, EMBRACE THE FUN
to spend the day. A park with open fields and playground equipment keeps kids entertained between bites, but a park isn’t the only option. The beach, a local lake, or a mountain picnic area are all fantastic for a family picnic. Just remember bug spray and sunscreen and find a shady spot on hot days. Don’t overthink the menu. Picnics are all about the food, but that doesn’t mean you have to fuss over the menu. Keep things simple, and choose items that can withstand time outside the cooler. Easy-to-eat options like sandwiches, fruit, and finger foods are tasty and quick to prepare. Add variety with veggies and hummus or cheese and crackers. For an extra treat, grab premade cookies or brownies. Lemonade, juice, and fruit-infused water are refreshing
options and keep everyone hydrated without the caffeine. Bring an insulated cooler for drinks and food, and don’t forget wet wipes for easy cleanup. Create a cozy, kid-friendly setup. The picnic blanket is a great start, but you can take things up a notch with a few extras. Plush blankets, throw pillows, and lawn chairs offer comfortable sitting and lounging options. Pack entertainment as well; outdoor games, like Frisbee and ring toss, and a portable speaker to add to the fun. Don’t forget — it’s about family! Family outings shouldn’t be stressful; the best ones are sometimes the simplest. Instead of worrying about perfect details, focus on spending time together outdoors, relaxing, and enjoying good food and even better company.
When was the last time you gathered the family, threw down a blanket, and enjoyed a meal together in the warm sun? A picnic is the perfect springtime activity, but the planning and food prep can make it seem like more hassle than it’s worth. The truth is, however, that picnics don’t have to be complicated. Here are four tips for planning easy family picnics. Pick the perfect picnic spot. When choosing a location for your picnic, think about how your family would like
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LIVE LONGER, LIVE SMARTER
Biohack Your Way to a Healthier Future
TAKE A BREAK! One unique aspect of biohacking is personalization. We all have different bodies, so we all need a customized program to maximize our health. To try biohacking, you must first reflect on your health and identify an area you want to improve. You then figure out how to fix that problem area by adjusting your diet, lifestyle, or exercise routine. Then, test your hypothesis, recording detailed results from your efforts. Here are three forms of We all want to live long, healthy lives, but achieving this feat is not as easy as speaking it into existence. It requires intentional actions to extend a lifespan and keep illness and chronic conditions at bay. While diet and exercise play a vital role in our health, a new emerging trend is producing promising results. Biohacking utilizes biology, technology, and self-experimentation to optimize our bodies and minds.
biohacking you can try using to boost your brain and body. Get your blood tested. Biohacking is all about making data- driven decisions about your health, but how can you make changes without knowing where your health stands? Blood tests provide insight into what you need to fix and allow you to track
your progress to ensure you’re making significant progress. Experiment with extreme temperatures. Spending time in a sauna is a great way to increase relaxation, improve heart health, reduce inflammation, and lower cholesterol. However, taking a cold shower or an ice bath could improve circulation, enhance your immune system, reduce inflammation, and more. Add brain games to your daily routine. Your mind is just as important as your body for a long and healthy life. Playing brain games like sudoku, crossword puzzles, and Scrabble can help keep your mind sharp and focus fresh. Phone apps have made it easier than ever to enjoy new brain games! Though there’s a lot of trial and error involved, once you find what works for your body, you’ll never look back.
Slow Cooker Shredded Beef Lettuce Cups
Inspired by TasteOfHome.com
INGREDIENTS • 1 boneless beef chuck roast (about 2 lbs) • 3 medium carrots, peeled, chopped • 2 medium sweet red peppers, chopped • 1 medium onion, chopped • 1 8-oz can unsweetened crushed pineapple, undrained
• 1/2 cup reduced-sodium soy sauce • 2 tbsp packed brown sugar • 2 tbsp white vinegar • 1 garlic clove, minced • 1/2 tsp pepper • 3 tbsp cornstarch • 3 tbsp water • 24 lettuce leaves for serving
1. In 4- or 5-quart slow cooker, combine roast, carrots, peppers, and onion. 2. In small bowl, stir together the next 6 ingredients; pour over roast. 3. Cover and cook on low for 6–8 hours. Remove roast, let cool slightly, then shred. 4. Skim fat from cooking juices, then transfer juices and vegetables to a small saucepan; bring to a boil over high heat. 5. In a small bowl, combine cornstarch and water, stir mixture into juices, and cook 3–4 minutes until sauce is thickened. 6. Return beef, sauce, and vegetables to slow cooker; cook for 10–15 minutes. 7. Serve beef in lettuce leaves. DIRECTIONS
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915-562-8525 | www.SpineRehab.net 6358 Edgemere Blvd. El Paso, Texas 79925
1. How Gabriela Found Her Calling in Healing INSIDE THIS ISSUE 2. You Can’t Stop Time, But You Can Slow the Damage Secrets to a Stress-Free Family Picnic 3. The Biohacking Revolution You Can’t Afford to Ignore Slow Cooker Shredded Beef Lettuce Cups
4. Why You Should Focus on Fitness Instead of Weight Loss
Why Fitness Beats BMI in Predicting Long-Term Health For years, we’ve been told that FIT AT ANY SIZE
fitness. Researchers behind this new study argue that aerobic fitness — how efficiently your heart, lungs, and muscles work together — is a much better indicator of health than weight alone. They found that individuals with higher VO2 max, which measures oxygen use during exercise, had significantly lower risks of death. On the flip side, those with lower VO2 max were 2–3 times more likely to die from any cause, regardless of their BMI. The good news? Improving fitness doesn’t require drastic measures. You don’t need to train for a marathon or spend hours in the gym to boost your aerobic health. The key is consistency — moving your body in an enjoyable and sustainable way. Start with simple
maintaining a “healthy” weight is the key to longevity. But new research suggests that fitness — not the number on the scale — is the real game-changer. A 2024 study in the British Journal of Sports Medicine found that people who are physically fit, regardless of their body weight, had a lower risk of death than those who were unfit — even if those unfit individuals had a “normal” BMI. Simply put, being active is far more important than being thin for long-term health. BMI, or body mass index, has long been used to measure health risk, but it only considers weight and height, ignoring more crucial factors like muscle mass, cardiovascular health, and overall
activities like a daily 20-minute walk, gentle stretching, or a few sets of bodyweight exercises. If joint pain is an issue, try swimming or water aerobics, which provide a great workout without putting stress on your knees or hips. Health isn’t about fitting into a certain dress size — it’s about staying active, feeling strong, and making movement a part of your everyday life. So, forget about obsessing over the scale and focus on what matters: moving more and living better.
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