Are You Up for a Challenge? Focus on Fitness for 30 Days
to get 1,000 more steps than that in the following week and build from there. Keep going until you’re regularly hitting a number that is at least 5,000 steps beyond your baseline! (If you don’t have an Apple Watch, Fitbit, or other fitness tracking device, find an old-fashioned pedometer and get to work!)
Everyone’s done it. We’ve rung in the new year on the promise that this is our year to get healthy. We’re going to finally lose the weight, eat healthier, and feel better than ever. Sadly, many of us fail at this endeavor every single year. Let’s make 2021 different! Work toward your wellness goals by trying monthly challenges. These challenges allow you to focus on one area of your wellness each month, which will ultimately ensure you create sustainable habits. Here are three challenges to get you started!
throughout the month until you reach your goal. Give it a shot. We guarantee you’ll have more energy!
March: Bulk Up
Choose one area of your body to focus on this month. Want to improve your arm strength? Work your way up from five to 50 pushups throughout the month. Follow the same formula with squats if you want to focus on your legs. Or, try planking to strengthen your core. Start the month by holding the plank for 30 seconds and work your way up to 2–3 minutes! As you progress in each challenge, you’ll notice significant improvement. For the best results, rest whatever area of your body you’re focusing on during your regular exercise routine. (That’s how muscle grows!)
February: Drink Up
Tracking your water intake and challenging yourself to drink more can help you feel more energized and make progress on your other goals. Start by calculating how much water you need to consume. Experts suggest taking your body weight, dividing it by two, and drinking that many ounces of water each day. (For example, a person who weighs 150 pounds should drink 75 ounces of water.) Can you drink that much water each day for 30 days? If not, drink more each day
January: Step Up
Getting extra steps in during the day is the quickest way to introduce more activity into your life. Start easy and just track your regular steps for one week. Then, set a goal
SUCCESS STORY
The biggest compliment you can give us is referring friends and family. Thank you for all your referrals and keep them coming! We love our clients!
After knee surgery for an insufficiency fracture and a minor meniscus tear, I attended physical therapy (PT) at a different facility. I was able to strengthen my knee, but I was still experiencing pain when I moved certain ways. I hoped the pain would eventually go away, but it did not. I began to believe I would always have this pain. Then my wife began attending Focus Physical Therapy in Rancho Santa Margarita for PT for her shoulder issue. She told me that Julian was really making a difference in her case and I should try PT again at Focus PT. I began PT sessions there, and it has really helped. Julian’s approach is far different from what most PT centers offer. He spends 20–30 minutes each session performing hands-on manipulation of the affected area. He works to get to the cause of the pain. He then focuses on manipulating muscle and tissue with the goal of realigning the joint and muscles and strengthening the surrounding muscles that support the joint. He then prescribes exercises that are specifically selected to both strengthen and re-train the muscles and their support tissues for your specific case. You are not just given generic exercises for the knee. Since I began with Focus Physical Therapy, I have seen remarkable improvement. My pain has diminished a lot, and the types of movements or incidents that cause the pain are fewer. I feel confident that my pain will be completely gone by the time I finish my sessions. Try Focus Physical Therapy. You won’t go wrong. - Steven E.
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• Focus Physical Therapy •
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