OUR SERVICES
Exercise Essentials Four Point & Arm Raise Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms.
• Knee Pain • Balance Disorders • Dizziness & Vertigo • Chronic Pain • Post-Surgical Rehab • Sports Injuries
Always consult your physical therapist or physician before starting exercises you are unsure of.
OUR SERVICES
STAYING MOTIVATED TO EAT HEALTHY
1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize howmany small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Crowd processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from
the fridge (non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.) 5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work. 7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.
• Manual Therapy • Occupational Therapy • Therapeutic Exercise • Blood Flow Restriction • Cupping • Dry Needling
HEALTHY RECIPE
ABOUT US
INGREDIENTS •3 cups baby spinach or super greens blend DIRECTIONS Mix all ingredients (except those for the garnish) together using a high–speed blender. Heat over stovetop until steaming hot. To serve, pour into a bowl and garnish with broccoli florets, a swirl of yogurt, and chia seeds.
Our mission is to provide superior therapy services to our patients by helping them reach their maximum potential in a caring environment. We treat each patient as if they were one of our family members giving the best care we can provide. Focus on recovery without medication Provides education and tools so that the client does not repeat the injury
•1/2 cup coconut milk •Salt & pepper to taste •Squeeze of fresh lemon or lime juice For garnish: •broccoli florets, lightly steamed •1/4 cup Greek yogurt, thinned with milk •Chia seeds
•1 clove whole peeled garlic •2 tbsp fresh ginger, sliced •1/4 tsp cayenne pepper •1/4 tsp ground turmeric •1/4 tsp wasabi powder (optional) •1 cup chicken or vegetable broth
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