PerformanceTherapy: More Movement, More Energy

DARK CHOCOLATE CAN BENEFIT YOU! NEWSLETTER Health & Wellness Newsletter March, 2020 When enjoying your favorite desserts, keep in mind that dark chocolate actually has a lot of health benefits – much more than milk chocolate. So, when ordering that slice of cake at the restaurant or buying ingredients to make a treat for your family, give dark chocolate a try!

What can dark chocolate do for me? A bar of dark chocolate is actually more nutritious than you may think. If it has a high cocoa content, then it will also contain a good amount of soluble fiber and minerals. The bioactive compounds found in the cocoa of dark chocolate have also been known to improve blood flow and can help lower blood pressure. In turn, increased blood flow results in higher brain function, allowing you to stay sharp during the winter season. Additionally, dark chocolate actually has a variety of powerful antioxidants – even more so than some fruits! Dark chocolate and pain relief. Perhaps one of the most important benefits of dark chocolate is that it can help relieve pain – seriously! The improved blood circulation that dark chocolate brings is a natural pain relief remedy. When blood is circulating efficiently through the body, it prevents muscles from becoming tight and resulting in discomfort. The act of eating

chocolate also releases several “feel-good” hormones in your body, which naturally eases pain. So, you get the benefits of feeling good eating a sweet treat AND relieving pain in your body! Want more health information? Performance Therapy Institute has you covered! Of course, like any sweet treat, dark chocolate is best enjoyed in moderation – this is the most effective way to enjoy the benefits.

If you have more questions about nutritious ways to stay healthy, don’t hesitate to contact Performance Therapy Institute today! We’ll be more than happy to provide you with tips and tricks for improving your health! OUR PROGRAMS & SERVICES

• Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomics

• Fall Prevention • IASTM • Injury Prevention • Joint Mobilization • And Many More!

www.performnashville.com

March, 2020

INCREASE YOUR ENERGY BY GETTING UP &MOVING TODAY! NEWSLETTER Health & Wellness Newsletter

INSIDE: • How Can I Get Moving? • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe

Whether you have pain or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:

• FRANKLIN (615) 465-6810 • NASHVILLE (615) 375-9091

Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems. Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle can damage your body over time. Contact PerformanceTherapy Institute today to figure out how a consistent exercise plan can increase your energy and help you live a healthier life! Why is physical activity so important? When you don’t participate in frequent physical activity, your muscles begin to weaken and over time they can even begin to atrophy. Inactive lifestyles also cause joints to become stiff and can alter the physiological chemical processes within your body. In fact, your circulation and

lymphatic systems can slow down, which can pose harmful risks. These systems work in producing and excreting toxic wastes (such as cholesterol) and these wastes can build up when the systems aren’t functioning as efficiently as they should. Lack of movement and poor posture are the causes of several types of pain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. A slumped posture can even change the shape of your spine over time, in addition to closing your shoulder joints and tightening up the tissues around your hips. These consequences can cause severe pain and may result in a host of other problems if lifestyle changes are not made.

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HOW CAN I GET MOVING?

There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems. Some easy pain-relief and energy-boosting steps you can take on your own include: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. 3. Walk or exercise at least 30 minutes every day. 4. Drink plenty of water. 5. Stretch your legs, hips, spine, and neck for 10 minutes every day. 6. Don’t push yourself too far if you feel pain. 7. Make sure you are sitting properly at your desk or computer. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Stretch your arms overhead frequently throughout the day. 10. Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At Performance Therapy Institute, we are dedicated to helping you live the best life you can, and

our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, contact us today.

Call us today to schedule an appointment!

HEALTHY RECIPE

MEXICAN CAULIFLOWER RICE SKILLET DINNER INGREDIENTS • 1 lb ground beef • 1/4 medium onion diced DIRECTIONS In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro. • 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes • 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded cheddar cheese or Mexican blend

CALL TODAY AT FRANKLIN: (615) 465-6810 ORNASHVILLE: ( 615) 375-9091!

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6 4 At Performance Therapy Institute, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Performance Therapy Institute if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program 5 3 http://1sudoku.com n° 329837 - Level Hard 1 7 3 5 8 2 9 8 5 4 6 9 8 1 6 4 6 8 3

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“Overall, a fantastic experience!” “I recently moved to Franklin from Memphis. I have been receiving dry needling therapy treatments for almost a year on different parts of my body. Kelci Peck is the third DPT I have been treated by and she was wonderful. In fact, from the moment I called in to Performance and spoke with Lauren, the entire experience has been wonderful. Kelci had my lower back feeling like new and I walked out feeling spry and ready to go. Friendly, convenient, professional. Overall, a fantastic experience and one I will recommend to anyone. Thank you Lauren, Kelci and Performance Therapy!” - Jim R. 8 5 9 4 3 5 1 2 2

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Relieve Back Pain In Minutes Try this movement if you are experiencing back pain. n° 3996 - Level Hard

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EXERCISE BALL - PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. Hold for 10 seconds and repeat 3 times. 7 2 9 4

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WHO DO YOU KNOW THAT NEEDS OUR HELP? REFER A FRIEND

Care enough to share how physical therapy helped you. Who do you know that could benefit from therapy? If you know someone suffering with aches and pains give the gift of health. Refer them to Performance Therapy Institute today. Pass along this newsletter or have them call us directly for a Free Physical Therapy Consultation. Send them our way, they will thank you and so will we.

YOU HELP US, HELP OTHERS

www.performnashville.com

FREE DRY NEEDLING SCREEN PRESENT & PAST PATIENTS OF PERFORMANCE THERAPY INSTITUTE

FREE DRY NEEDLING SESSION

To THANK YOU for choosing our physical therapy practice, we are offering a free dry needling session! Limited to the first 25 patients to call. SCHEDULE YOUR FREE SESSION BY CALLING 516-487-9810 TODAY! EXPIRES 03-28-20

What is Dry Needling? Dry Needling involves inserting a tiny monofilament needle in a muscle or muscles in order to release shortened bands of muscles and decrease trigger point activity. This can help resolve pain and muscle tension, and will promote healing. This is not traditional Chinese Acupuncture, but is instead a medical treatment that relies on a medical diagnosis to be effective. Who can benefit? Dry Needling is a valuable and effective treatment for musculoskeletal pain. Patients with the following symptoms may benefit from this treatment: • Muscle Strains • Tendonitis • Osteoarthritis • Bursitis • Decrease Mobility/Range of Motion • Headaches • Chronic Pain

What to expect from treatment? Most patients report being sore after the procedure. The soreness is described as muscle soreness over the area treated and into the areas of referred symptoms. Typically, the soreness lasts between a few hours and two days. Recommendations vary depending on the amount of soreness you have and on the individual response to treatment, but may include applying heat or ice over the area, gentle stretches and modifications of activities. We also recommend drinking a lot of fluids/water to prevent any excessive amounts of soreness. Physical Therapists with specialized training and skills can offer Dry Needling. For more information or if you would like to know if Dry Needling is a good treatment option for you, please call a clinic nearest you.

FRANKLIN 615 Bakers Bridge Ave., Suite 110 Franklin, TN 37067 P : (615) 465-6810 |F : (615) 465-6817

NASHVILLE 1912 Charlotte Ave. Nashville, TN 37203 P : ( 615) 375-9091 | F : ( 615) 375-9092

CALL AN OFFICE NEAR YOU TO RSVP!

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