Health & Wellness Newsletter by Peak Performance Physical Therapy
Health & Wellness The Newsletter About Your Health And Caring For Your Body
GET TO KNOW OUR PHYSICAL THERAPIST, TIFFANY STUTZMAN!
Tiff is a Lansing area native. She graduated f rom Grand Va l l ey State University with her Bachelor’s Degree and Central Michigan Universi ty wi th her Doctorate in Physical Therapy. She has been a PT for almost 9 years and has experience and
INSIDE: • Increase Your Energy By Getting Up & Moving Today! • Relieve Pain In Minutes
• Healthy Recipe • Sudoku Corner
interest in a wide variety of conditions and diagnoses. Tiff considers herself a lifelong learner; she loves to attend continuing education classes and learn new treatment techniques. Some of her hobbies/interests include spending time with her family and friends, going for walks, playing tennis, having game and movie nights, crocheting, and listening to music, sermons, or podcasts. Tiff and her family also love to spend time on her family’s farm; working, being outside, and going fishing. She and her husband are also huge fans of The Office; they even resemble Jim and Pam to a “T”!
Tiff chose to be a Physical Therapist because of her love of people and passion for helping others in need. Driven by compassion and her deep faith in Christ, Tiff loves to serve others, develop friendships, help people find healing and relief from pain, and help people reach their goals to improve their quality of life. Tiff has been through PT herself after an injury from a 4-wheeler accident and can testify firsthand to the benefits of therapy. Tiff would love to meet you, get to know you, and help you out with anything you need. She will work hard to help you reach your goals! Don’t wait; schedule an appointment with her today!
www.peakperformanceompt.com
INSIDE: • Increase Your Energy By Getting Up & Moving Today! • Relieve Pain In Minutes
• Healthy Recipe • Sudoku Corner
FREE CONSULTATION!
ARE YOU IN PAIN? FREE CONSULT!
Because you are a past patient of Peak Performance Physical Therapy, we invite you for: A COMPLIMENTARY PAIN/INJURY SCREENING! (517) 853-6800 7402 Westshire Drive, Suite 105 Lansing, Michigan 48917 2301 West Grand River Ave. Okemos, Michigan 48864
13105 Schavey Rd. Suite 5 DeWitt, MI 48820
Offer valid for the first 20 people to schedule. Expires 09-28-20
PEAK PERFORMANCE IS OPENING A 4TH CLINIC LOCATION! Detai ls Inside
www.peakperformanceompt.com
INCREASE YOUR ENERGY BY GETTING UP & MOVING TODAY!
Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. 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 Peak Performance Physical Therapy 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. How can I get moving? 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 Peak Performance Physical Therapy, 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. www.peakperformanceompt.com
HOMEMADE BLACK BEAN VEGGIE BURGERS
Relieve Pain In Minutes Try this movement if you are experiencing leg pain.
INGREDIENTS: • 1 (16 oz) can black beans, drained • ½ green bell pepper, cut into 2 inch pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled • 1 egg • 1 tbsp chili powder • 1 tbsp cumin
Improves stability
www.simpleset.net
SINGLE LEG & ARM DEADLIFT Stand on one leg, dumbbell in the opposite hand as the stance leg. Keeping your pelvis facing forward, bend at the hip and move your non-stance leg up and behind you. Your stance knee will bend slightly. Point your toes towards your stance foot to help keep your hips from opening up. From this position, rise up from the hips. Repeat exercise 10 times. Repeat on both sides.
• 1 tsp Thai chili sauce or hot sauce • ½ cup bread crumbs
INSTRUCTIONS: If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Source: https://www.allrecipes.com/recipe/85452/homemade-black-bean-veggie- burgers/?internalSource=hub%20recipe&referringId=84&referringContentType=Recipe%20 Hub&clickId=cardslot%209
CALL TODAY! 517.853.6800
Peak Performance Is Opening A 4th Clinic Location!
Peak Performance Physical Therapy is excited to announce the opening of our Mason clinic! Our Mason location will be our 4th clinical location. Our Mason clinic is expected to open in October 2020! Stay tuned for more information on our grand opening.
Sudoku Corner
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1. Open your smart phone to the camera app 2. Center the desired QR code in the frame (this wi l l take you direct ly to our Google Review Page) 3. Let us know how we did! INSTRUCTIONS:
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