Health & Fitness Newsletter by Fit 4 Life
Health & Fitness
The Newsletter About Physical Therapy & Personal Training
HAVE YOUNOTICEDWEAK COREMUSCLES? Building A Strong Core To Relieve Back Pain
If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury.
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INSIDE: • Building A Strong Core To Relieve Back Pain • Healthy Recipe
• Patient Spotlights • Exercise Essentials
Health & Fitness The Newsletter About Physical Therapy & Personal Training
“STRENGTHENTHIS PART OF YOURBODY FORRELIEF!” Building A Strong Core To Relieve Back Pain
If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury. A prime example of how important core muscle strength is to protect against back pain was shown in a study with 443 firefighters that were put through core strengthening routines. Over a 12 month period, those firefighters had 62% less injuries than the group who did no core strengthening exercises. When your core is strong, it means your spine is better protected against injury when you twist, lift or strain your body doing an activity. Do you want to target your core? One of the first actions a physical therapist does is to evaluate your core strength, flexibility and coordination. This can pinpoint the root cause of your back pain. Then, with hands on therapy, the spinal joints can be freed up to move like they should and specific exercises are prescribed to restore your core strength. Find out for yourself what is truly causing your nagging back pain. After all, if you let it go on, it can get a lot worse, or even cause long-term damage such as arthritis. Call us today if you are experiencing any kind of pain to discuss the right solution with one of our physical therapists.
Bliven, Kellie C. Huxel, and Barton Anderson E. “Core Stability Training for Injury Prevention.” Sports Health. SAGE Publications, Nov. 2013. Web. 12 Sept. 2016.
NEED GUIDANCE & DISCIPLINEWHEN WORKING OUT? TRYOURPERSONALTRAINING FORONLY$149FORYOURFIRSTSIXSESSIONS! * New Clients Only, Restrictions Apply journey to a more fit and active lifestyle by working out one-on- one with one of our personal trainers! Refer a friend or family member to Fit 4 Life
today and qualify for a chance to receive a $25 Publix gift card! SCHEDULE YOUR APPOINTMENT BY CALLING TODAY! 813-907-7879 Fit4LifeTampa.com
That’s right! In addition to our physical therapy services, Fit 4 Life offers personal training! For a limited time, for only $149, you can begin your
If you are experiencing back pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!
4 CORE ACTIVATION TIPS
1. Strengthening Perform specific strengthening exercises that engage all the layers of your abdominal wall, pelvic muscles and spinal muscles. Lying on your back, place your hands on your lower abdomen. Try to activate the transverse abdominis muscles beneath your hands drawing the muscles together towards your belly button. Keep breathing while you do this and hold for 10 second counts. Repeat 10 times and do 3-4 times a day, even while you stand! 2. Balance While keeping your abdomen tight in standing, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds each foot and repeat 5 times a day. Enhancing your balance engages the nerves that control the core muscles, helping everything work together. 3. Move Avoid sitting for prolonged periods and if you have to work, then break up the day with standing for 1-2 minute periods every 30 minutes. Keep working on tightening up your abdominal muscles in sitting, standing and lying down. Walk for 15-30 minutes a day, focusing on your posture and abdominal muscles. 4. After pregnancy Pregnancy severely stretches out the abdominal wall and many women can suffer from a condition called diastasis recti. Carefully strengthening your core muscles is essential for long term spinal rehabilitation after child birth. Talk to one of our physical therapists today about having a complete recovery, even years after your last pregnancy.
ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For
2 FREE SESSIONS for any new training client
FREE CONSULTATION for any new therapy patient
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17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879
DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.
Offer valid for the first 25 people to schedule.
Patient Spotlights
Hear What Our Patients Had To Say! “I’m so thankful for everyone who worked with me!” “Before coming to Fit 4 Life, I could barely get through a normal day. My pain prevented me from doing all the normal things I was used to doing. Within a few weeks of therapy, I was relieved of pain and I’m slowly getting back to my normal activities. I’m so thankful for everyone who worked with me and encouraged me to become better. Thank you, Fit 4 Life!” – Marisa F. “I’ve been able to avoid injections and surgery!” “A shoulder injury brought me into Fit 4 Life. On my initial visit, I had an extremely limited range of motion. I was in a lot of pain and discouraged that my condition seemed to be getting worse since the original injury. The therapist put together a comprehensive plan and encouraged me every step of the way. I’ve been able to avoid injections and surgery and am well on my way to be back to “normal.” Thank you Fit 4 Life, and especially Fiona for not giving up on me and always recognizing and celebrating my milestones along the way!” – Lori H.
Fit4LifeTampa.com
Spotlight
Victoria Mackliff Front Desk Receptionist
Staff
Hello, my name is Victoria. I am the front desk receptionist at Fit 4 Life. I am originally from Peru. I studied Medical
Billing & Coding and I am excited to be working here at Fit 4 Life doing something that makes such an impact on the health of our clients. I am very fortunate to be part of such an amazing team and look forward to being a part of your journey to reaching your goals. CALL TODAY TO SCHEDULE A FITNESS, PT, OR HEALTH SESSION! 813-907-7879
Healthy Recipe
Eating Right Never Tasted So Good!
This Grilled Salmon Kabobs recipe is easy, flavorful, and a family favorite every time! EASY GRILLED SALMON KABOBS PREP TIME: 12 MINS • COOK TIME: 8 MINS TOTAL TIME: 20 MINS • YIELD: 4
INGREDIENTS: • 2 teaspoons dried oregano • 2 teaspoons sesame seeds • 1 teaspoon ground cumin • 1 teaspoon kosher salt • 1 1/2 pounds skinless salmon fillet (preferably wild), cut into 1-inch pieces
• 3 lemons, sliced into thin rounds • 2 tablespoons avocado oil • 12-16 bamboo skewers, soaked in water for 1 hour
We appreciate our patients! Come out to our Client Appreciation Martini Party, July 20th, 5-7PM at the Fit 4 Life clinic. RSVP by calling 813-907-7879 or signing up at the front desk. Client Appreciation Martini Party DIRECTIONS: Preheat your grill to medium heat. Mix together the oregano, sesame seeds, cumin, and salt in a small bowl, set aside. Beginning and ending with the salmon, thread the salmon and folded lemon slices onto two pairs of side-by-side skewers. You will have 6-8 total skewers, depending on how close you put your salmon and folded lemon slices. Brush both sides of the skewers with oil and then sprinkle with the spice mixture. Grill, turning once or twice during the grilling time, 5-8 minutes, until the fish is opaque. **Recipe/Photo Credit: https://happyhealthymama.com/easy-grilled-salmon- kabobs.html
YOU'RE INVITED TO A
JULY 20 , 2018 | 5 : 00 - 7 : 00 PM @ F I T 4 L I FE
courtesy of :
Fit4LifeTampa.com
*RSVP: Call: 813-907-7879 or Sign-Up @ Front Desk
Exercise Essentials
Try these exercises to get you moving... PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor. Repeat 8 times.
Improves Lower Back
BRACE-BILATERAL BENT LEG LIFT While lying on your back with your knees bent, raise up both feet. Use your stomach muscles to keep your spine from moving. Repeat 5 times.
Relieves Back Pain
Exercises copyright of
www.simpleset.net
Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think Fit 4 Life FIRST Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers: � Move without pain � Bend and move freely � Balance confidently & securely It’s Never Too Late To Get Fit & Active!
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
Fit4LifeTampa.com
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