KEEPING UP WITH NEW YEAR’S RESOLUTIONS
80% of people who make a New Year’s resolution to eat healthy or stay in shape will give up on their goal by the middle of February? Ever wonder why? How can we avoid that? Super common for people to make resolutions and commitments – setting lofty goals
your resolution. Loosing weight by healthy eating and activity instead of a fad diet. So, how can physical therapy help? Many people start with some sort of impairment – for example, perhaps after a surgical correction, their goal is to be able to run again by the middle of the year. Setting a physical goal
and expectations are great, but if they are not broken down into small habits, it can be easy to get discouraged and give up. Goals are important, but changing your habits is really the best way to achieve them. James Clear has a great quote in his book Atomic Habits that explains why it is so difficult to lose weight. Essentially, the craving centers in our brain are bigger and more powerful than the liking centers. As he puts it, “We need to make our habits attractive because it is the expectation of a rewarding experience that motivates us to act in the first place.” That’s why deprivation doesn’t work – we need positive rewards. Don’t set a goal of loosing 10#, but rather start a habit if taking a 20-minutewalk before dinner. Link that to a happy thought and over time you will drop weight and bemore active. Link that to eating a healthy dinner and wham it’s happening! Make small changes, creating habits based on those changes, and you will reach your goals. A mantra of very precise steps will help you lead yourself to the outcome you want! By incorporating small, integrated steps into your daily life, you will be able to better achieve
with an impairment, toput it bluntly, isDIFFICULT. Many times, working toward this goal will lead to pain, and therefore an excuse to give up and quit. Fyzical Therapy can lead you to success by breaking down the recovery to positive steps. It’s the small changes that lead to larger strides. Linkingpositive habits will get us toour finish line. What’s your resolution? For me, New Year’s Eve has always been a family event – we stay in, avoid the rowdiness of the crowds, and watch a movie. But I do always make a resolution. This year, I’m going to read more – I started with Atomic Habits. I was a voracious reader but replaced that time with Netflix. Bad choice right? I plan to schedule time, 8 PM in my den – so it will become a habit again. After an hour my reward will be Netflix. By taking small, detailed steps to add reading into my daily life, then my reward, I know I’ll be able to achieve it. Take small steps, create a habit and you can achieve your resolutions too! - Luis, Fyzical El Paso
INSIDE: • 7 Tips You Can Do On Your Own • Relieve Hip Pain In Minutes • Patient Success Spotlight • Healthy Recipe
HAVING TROUBLE MEETING YOUR NEW YEAR’S FITNESS GOALS?
Whether you have pain or have been suffering for a long time, seeing a physical therapist at Fyzical Therapy & Balance Centers can help you return to a more active and pain-free life. Give us a call at the location nearest you! you with exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall. Increasing your strength and flexibility: It is no secret that strength and flexibility both play important roles in your health. Did you know that there are approximately 642 skeletal muscles in the human body? Your muscles work hard, not only to help you move, but also to support your circulatory and breathing systems. When you become stronger and more flexible, you becomehealthieroverall. Our physical therapists can guide you through proper exercises and specialized treatments in order to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health.
It is common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicals within your body are heightened, which can increase stress. As a result, your endocrine system becomes affected, which works to regulate the hormones in your body. Fortunately, the vastmajorityofachesandpainscanbesuccessfullytreatedbya licensed physical therapist. At Fyzical, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. To find out more about howour services can help you live a healthier, stronger, and more active life, contact our office today! Yourhealthandyou: Theterm“health” isallrelative. Itessentiallymeans that your body is operating at its highest levels of function in regards to breathing, circulation, digestion, andmore. It doesn’t necessarilymean that you have to be themost athletic person in the room. Any step you make toward helping your body function at its optimum levels is a step toward becoming a healthier you. Your physical therapist can provide
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7 TIPS YOU CAN DO ON YOUR OWN
Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, and more active include: 1. Taking care of aches and pains. Don’t let these long-term problems linger. Contact Fyzical for professional help. 2. Limiting your sitting. Get up every 30 minutes to walk around at work and home. 3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day. 4. Maintaining a nutritious diet and controlling portion. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much. 5. Drinking more water. Water keeps your body systems functioning at an optimum level. 6. Breathing! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving. 7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system.
Contact Fyzical today! Are you looking for assistance with increasing your health, strength, and physical activity? Our team at Fyzical would love to help you live your highest quality of life. Contact us today to begin your new chapter toward becoming a healthier you!
Call us today at (915) 330-8854 to schedule an appointment!
GARLIC BUTTER TURKEY MEATBALLS WITH ZUCCHINI PASTA
INGREDIENTS • 1/2 lb ground turkey meat • 1/2 lb ground pork meat (optional) • 1/2 cup shredded cheese • 1 crumbled bouillon cube (optional) • 1 tbsp hot sauce • 1 cup fresh chopped cilantro, divided • 4 cloves garlic, grated + 2 cloves garlic, minced
• 1 tsp Italian seasoning • 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice • salt (to taste) • black pepper (to taste)
DIRECTIONS For turkey meatballs: Combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper in a bowl. Mix well with your hands or fork to form medium balls. Arrange the turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8-10 min on all sides until cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove to a clean plate and set aside. For zucchini noodles: In the same skillet, melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until zucchini is done but still crisp and juices have reduced a bit. Adjust seasoning with salt and pepper and garnish with more cilantro or parsley. Push zucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side.
Patient Success Spotlight
DISCOVER HOW TO LIVE PAIN FREE
At Fyzical Therapy & Balance Centers, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions. It’s time to go to Fyzical Therapy & Balance Centers 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
“I can now move my left knee with better ease!” “Since I’ve been coming to Fyzical Therapy Center, I have been treated with great respect and great care in my treatments. Because of the amazing treatment I received, I can now move my left knee with better ease and more movement than before. And with hardly any pain! Thank you to all the staff and especially the guys who assisted me and the therapist’s who attended me in my recovery. God Bless you all.” - Mr. Huerta
Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
IT BAND - STRETCH - SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds. Strengthens Hips www.simpleset.netPage 1 Page 2 Page 3 Page 4
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