Focus Physical Therapy - December 2018

Focus Physical Therapy Monthly 949.709.8770

December 2018

Closing Out 2018 on a High Note

I t’s easy during the Christmas season for your focus to shift away from what’s really important. They call it the season of giving, but even the best of us tend to get fixated on what we want to receive for the holiday. For instance, my kids desperately want an Xbox (especially my son). They aren’t getting one. I’ve taken a firm anti-video-game stance since they were little kids, and I’m sticking to it. I figure there are enough distractions on the supercomputers they already have in their pockets; another reason to stay inside and veg out is the last thing they need. I’m probably biased, though. Growing up, my brothers played games, but I completely sucked at them. Perhaps that’s one of the reasons I’m so physically active and interested in the outdoors today — and so far, that’s been the case with the kids! But even with the inevitable frenzy for presents, Christmas can be a deeply meaningful time. In our household, it’s pretty mellow, another excuse to take a couple days off and just hang out with one another. It’s a small thing, but it’s important to all of us. Growing up, our Christmastime was pretty standard, but when we visited my cousins around Los Angeles, we’d get to spend New Year’s with them. Most years, we’d make our way down Colorado

driving by them, looking at all the colorful characters letting their freak flags fly. I remember one time, my family and I were driving down the street — I must have been 11 — and a bunch of people actually grabbed onto the car and started rocking it back and forth. I don’t know how wild your New Year’s parties tend to get, but hopefully they’re nothing like a zombie apocalypse. As we close out 2018, I feel lucky to be able to say that I’m feeling pretty content in nearly every avenue of life — even though I haven’t yet figured out my wife’s present at the time of writing this (don’t tell!). The clinic is bigger and better than ever, my kids are doing great in school, and I’m so proud of the life we have built over the years. When I look around at all the wonderful people in my life, it’s tough to imagine wanting much more. I’m happy with just the long weekend — having a few moments to come together and reflect.

Street in Pasadena, where they do the Rose Parade. People would be camped up and down the side of the road, losing their minds while they reserved their spots for the parade the next day. We always enjoyed

Focus Physical Therapy patients ENTER TO WIN Find the misspelled word in this newsletter and call 949.709.8770 for your chance to win a $10 CALL 949.709.8770 Contest for past and present Focus Physical Therapy patients only. ` card.

–Julian Manrique

Focus Physical Therapy • Call 949.709.8770 • 1

“I used a crutch when I first started, and it was difficult to put my left foot down without worrying that my new hip would not support it. Now I am walking two to three miles around the lake and have resumed all normal activity! I started three weeks after surgery, and it is now 10 weeks. A week from Friday, I leave for France … I feel truly prepared. Thank you!” –Nada A. “ When I first started physical therapy at Focus, I was unable to walk without a brace and was unable to put weight on my right foot without help. Now I am able to run and walk on my own without any help or support. My ankle feels better than it did before the injury occurred. Thank you!” –Mark B. Choosing the right goal is perhaps the most important part of achievement. Be brave and challenge yourself this year, but increase your chances of success by avoiding these four common pitfalls. 1. Getting ‘Toned,’ ‘Buff,’ or ‘In Shape’ Do yourself a favor and delete vague fitness terms like these from your vocabulary; they don’t mean anything, and there’s no way to achieve them without a concrete definition. For instance, once you understand that “toned” really means “lean and muscular,” you can create a workout plan that helps you shed fat and reveal muscle. And “in shape” can have different meanings depending on your current fitness level. To you, does it mean completing a difficult WOD, losing weight, or reducing your blood pressure? Be as specific as possible when creating your goal. 2. Losing a Large Amount of Weight Losing lots of weight is fine as a long-term goal, but it will take a while. To prevent feelings of discouragement and failure, it’s best to create smaller milestones to hit along the way. Decide what you can realistically achieve during a manageable period of time — perhaps 3–6 months — and make that your first goal. While the scale is a handy tool to evaluate your progress, don’t rely on these numbers alone. Use multiple techniques, such as progress photos, measurements, and the way your clothes fit. Set the Right Goals This New Year 4 Fitness Goal Mistakes to Avoid

3. Setting Unrealistic Goals Challenging yourself is one thing; setting yourself up for failure is another. If you spent three years putting on weight, it’s not going to come off in three weeks. If you’re juggling a 50-hour work week with a family and chores, you’re probably kidding yourself by swearing to hit the gym every night after work for an hour. If you’re a hardgainer, trying to look like Arnold will be an exercise in futility. Don’t be afraid to push yourself, but set goals you stand a chance of achieving. Once you hit those successfully, set some new ones! 4. Letting Instagram Influence Your Goals Your favorite fitness Instagrammers may look like gods and goddesses online, but keep in mind that they’re only showing you their best selves on their best days with the best angles and lighting. Instead of trying to be someone else, focus on yourself! Just because they’re hitting PRs or rocking bikinis or eating a vegan diet doesn’t mean you have to. Decide what you really care about, then choose goals that will make your life better every day — even when the camera isn’t around.

Don’t wait until January to get started. Decide ahead of time what you want to achieve, make a plan now, and set yourself up for success!



• Focus Physical Therapy •

Meet Lynnann Williamson!

Our Busy Front-Office Medical Assistant

Now, Lynnann relishes the work she does overseeing patient intake, managing administrative

Everyone at Focus Physical Therapy has a different story of how they ended up in the PT field. For Lynnann Williamson, our incredible front- office medical assistant, her journey into PT was more challenging than most. More than a decade ago, Lynnann was a successful United States Navy chief stationed on the U.S.S. Mount Baker. That is, until she was tragically struck by a van while running a physical fitness test on base. “I sustained severe injuries to my right arm and hand, which eventually led to nerve dystrophy,” she says. “Over a year of extensive daily therapies, and a 10-year recovery process, I witnessed the best and worst of the health care field and made myself a promise that I would somehow pay it forward and contribute to a better vision for health care in the future.” Along the way, Lynnann also ended up breaking her foot, which led her to our Focus Physical Therapy clinic. “I love their hands- on, sincere, and effective treatment,” she says. “When later, after I graduated from UC Riverside, I saw the clinic was hiring, I jumped at the opportunity.”

duties, and ensuring both our staff and the people we serve have an exemplary experience. She’s already done a lot of good for both the team and our patients since she joined us back in June. It’s clear that she is fueled by her passion for improving lives and steering the injured down the challenging path of recovery — a path she walked years ago. Outside of the clinic, Lynnann spends as much time as possible with her grandsons, Noah and Nathan, and her fiancé, Rick. “We love to take them to museums like the La Brea Tar Pits, and in August of 2017, we flew them up to Oregon to watch the solar eclipse.” Lynnann is always busy with one activity or another, whether it’s primitive camping in the Mojave or Anza Borrego or touring as many of the United States’ beautiful national parks as possible. If you see Lynnann around the clinic, make sure to say hello! She’s a kind, passionate person with a wide array of talents, and we feel truly grateful to have her on the Focus Physical Therapy team.

Yes, you read that right. Just because you adhere to a paleo diet doesn’t mean you have to forgo one of winter’s most nostalgic and warming treats. Here’s how to make a killer hot chocolate that meets the standards of a paleo diet. PALEO HOT CHOCOLATE



• 2 cups almond or coconut milk • 2 tablespoons unsweetened cocoa powder • 1/4 teaspoon pure vanilla extract

• 1 can (14 ounces) coconut cream, chilled • 3 tablespoons coconut sugar


1. In a large saucepan, bring almond or coconut milk to a boil. 2. Once boiling, remove from heat and gradually stir in cocoa and vanilla until well- combined. 3. To make whipped cream, remove coconut cream from refrigerator and pour into a large bowl; whisk with an electric mixer. Add coconut sugar and mix well. 4. Pour hot chocolate into a mug, top with whipped cream, and enjoy.

Focus Physical Therapy • Call 949.709.8770 • 3

30212 Tomas #120 Rancho Santa Margarita, CA 92688, USA





Julian Manrique Says Goodbye to 2018 4 Fitness Goal Mistakes to Avoid


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Success Stories Meet Lynnann Williamson! Paleo Hot Chocolate


Western-themed holiday pulled right out of a John Wayne classic. For holiday admirers looking for a unique spin, Jackson has you covered.

There’s nothing quite like the magical lights of the holiday season, and some destinations in the U.S. have perfected the craft of holiday decoration. If you’re looking to get away this December and still engage in seasonal festivities, add one of these places to your must-visit list. New York City’s Rockefeller Center New York City is an iconic location for Christmastime. The scene is like a Hallmark card: Ice-skating lovers whiz past miles of twinkling lights underneath an exceptionally tall and amply decorated tree. The tree is specially selected by Rockefeller Center’s landscaping crews, who scout out trees years in advance. It remains lit from November to early January, so you have plenty of time to check it out. Ranch Christmas in Jackson, Wyoming Jackson, Wyoming, takes its frontier culture to the next level during the Christmas season. All year, the city proudly displays four elk antler arches, but around the holidays, they are lit up with white string lights and flanked by snow. The Christmas decorations and lights surrounding the archway make for a

Yearly Yuletide in Santa Claus, Indiana This one’s for the Christmas lover. If you can’t make it out to Santa Claus, Indiana, this holiday season, you can still celebrate Christmas in this tiny Midwestern town in January, June, or even October. Embracing its unique name, the town boasts a museum, holiday shopping center, and a Christmas theme park. In a moving tribute, the town’s residents also write responses to children’s letters to Kris Kringle himself. It’s impossible to avoid holiday cheer in this town. Disney World’s Christmas Magic What better place to celebrate the most magical time of the year than in the most magical place on Earth? Walt Disney World’s halls are decked to the max with a parade, gingerbread homes, strings of lights, and festive parties. Plus, costs to visit Disney World can be cheaper during the Christmas season, so keep an eye out for a vacation steal.


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