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Focus Physical Therapy Bi-Monthly
August/September 2025
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949.709.8770
Aging Isn’t the Problem — Inactivity Is Why Growing Older Shouldn’t Mean Slowing Down
It’s Healthy Aging Month, and there’s no better time to rethink what it means to grow older with strength, energy, and ease. I get to work with people from all walks of life who want to age gracefully, whether in their 50s or 80s. And if I’ve learned one thing over the years, it’s this: Healthy aging doesn’t look the same for everyone, but it always starts with movement. To me, healthy aging means having the freedom to do what you love, whether that's chasing grandkids around the backyard, hiking your favorite trail, playing pickleball with your friends, or just being able to tie your shoes without wincing. It’s not about being a marathon runner in your 90s. It’s about staying mobile, active, and engaged in your life for as long as possible. Let me give you two quick stories. One of my patients is 86 and recently had a hip replacement. You might assume she’d be slowed down, right? Not even close. She’s up and down from the table on her own, no cane, no complaints. That, to me, is healthy aging in action. She had a setback, yes, but with a bit of help and a lot of movement, she’s back doing the things she enjoys. On the other side of the spectrum, I’ve worked with a 57-year-old who’s had a very different path: multiple strokes, limited mobility on one side, and drop foot. Her version of healthy aging looks different, but it’s just as valid. We
connection to the world around us. It helps us stay social, keeps our minds sharp, and gives us the confidence to keep showing up for the life we want to live. From a PT standpoint, healthy aging means staying balanced, mobile, and strong. But it’s also about showing up for yourself and making time for walks, stretching after sitting for too long, or asking for help when you notice something’s off. Sometimes, your goal might be as simple (and important) as putting on your socks without struggle. That’s a functional, empowering win. Movement really is medicine. It’s how we prevent the “use it or lose it” trap. Once we start avoiding movement, maybe because of pain or fear, we begin limiting what we’re capable of. And over time, that turns into more restrictions, more discomfort, and more distance from the life we want to lead. So, this Healthy Aging Month, I challenge you to ask yourself: What do you want to keep doing for the next 10, 20, or 30 years? And how can you start moving in that direction — literally — today?
focus on what she can do to move better and improve her independence. Because even when we face health challenges, we still deserve the chance to feel good in our bodies. There’s this common belief that pain is just part of getting older. “Oh, I’m 65. Of course, my shoulder hurts!” I hear it all the time. But let me be clear: Pain is neither normal nor a normal part of aging. Yes, things change, and the body may need more support, but that doesn’t mean we have to accept discomfort as the new norm. I always say, “Move well so you can live well.” When we move, we maintain not just our strength and flexibility, but also our
You don’t have to be perfect. You just have to keep moving.
–Julian Manrique
Focus Physical Therapy • Call 949.709.8770 • 1
EXERCISE THAT FITS YOUR LIFE Staying Active With Chronic Conditions
If you’re dealing with a long-term health issue, exercise might feel like one more thing that’s out of reach. But for many, finding a way to move regularly can help reduce symptoms, improve mobility, and make daily life more manageable. That doesn’t mean you have to commit to high-intensity workouts or long sessions at the gym. It doesn’t even have to be every day. Ten minutes of walking, stretching, or lifting weights a few times a week might help you sleep better or stay steadier on your feet. It often starts with simple habits, like light gardening, short walks, or a few seated exercises. A bit of motion every day builds up over time and can help with various conditions. Memory changes? Regular activity can help with stability. Those with mild cognitive issues can often follow exercise routines without much help, while others may do
better exercising in short bursts with a caregiver or friend nearby for support.
Joint pain? Arthritis and osteoporosis make some movements harder but not impossible. Low-impact routines like tai chi or pool- based exercises may help reduce stiffness without adding stress to bones and joints. What about heart disease, diabetes, or high blood pressure? Movement doesn’t cure anything, but it does help the body handle stress better. Blood pressure tends to improve with activity, as does glucose control. Even a short walk after meals or a few low-resistance leg raises while seated might keep things in better balance. Do you have COPD (chronic obstructive pulmonary disease) or other lung issues? These conditions may require a slower pace or coordination with a therapist. Many pulmonary
rehab programs include breathwork and light arm or leg movements. These everyday activities strengthen arms, legs, and the muscles needed for breathing and can help you more easily handle day-to-day tasks. The main idea here is not to aim for perfection. Focus on what’s possible. Ask your doctor what makes sense for you, and build a manageable routine. Movement doesn’t have to be overly complicated to be effective. Just find a way to do something active regularly.
WHAT OUR PATIENTS ARE SAYING ...
The biggest compliment you can give us is referring friends and family. Thank you for all of your referrals and keep them coming! We love our clients!
“Before coming to Focus I could not tie my shoes without pain, and getting in and out of my car was painful. After some sessions with them I knew I was on the path to recovery! They were very helpful, and Lindsey and Michelle were rockstars in getting me back to doing daily activities without fear of pain. I can now jog and go on long car rides without pain. Thank you to Julian, Focus PT, and the entire team!” –Isaac P.
“Working at Focus has definitely been a great experience. All of the therapists really make you feel like you are their main priority. I enjoyed how the hands-on treatments helped along the way. I also would always know that the exercises I would do are going to put me in the best spot and be successful! I can’t forget how awesome and friendly the staff is as well. Thank you guys!" –Kyler F.
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• Focus Physical Therapy • Call 949.709.8770
$10
The Ageless Advantage Aging might be inevitable, but feeling your age? That’s negotiable . One of the most powerful, natural ways to maintain vitality as the years roll by is to stay strong and flexible. Strength and flexibility are keys to keeping your body resilient, your mind sharp, and your spirit high. A consistent movement routine can be your secret weapon against many of the common challenges that come with aging.
Why Flexibility and Strength Matter Most
THE HEART AND MIND ARE CONNECTED. A brisk walk or a few laps in the pool isn’t just good for your body; it’s fuel for your brain. Physical activity has been shown to reduce the risk of heart disease and cognitive decline, while also improving mood, sleep, and energy. A good sweat session may just be the most underrated therapy session around.
MOVE IT SO YOU DON’T LOSE IT. As we age, our joints often send little SOS signals: tight shoulders, stiff hips, creaky knees. That’s not just “getting old”; it’s your body reminding you to stay active. Regular movement helps keep joints limber and muscles strong, making everyday tasks feel, well, everyday again. Activities like yoga, tai chi, and even stretching before bed can increase your range of motion and balance, helping you stay steady and independent. STRENGTH IS YOUR SUPERPOWER. Muscle loss happens over time, but the good news? You can fight back. Simple strength training ( think light weights, resistance bands, or bodyweight exercises ) builds and preserves muscle and bone density. This is crucial for preventing falls, avoiding fractures, and boosting overall mobility. And don’t worry, you don’t need to lift heavy to get results. Consistency beats intensity every time.
USE THIS ACTIVE AGING TOOLKIT. Here’s how to keep moving, safely and effectively:
• Start slow: Walking, water aerobics, or chair exercises are great entry points. • Add strength training: Use light weights twice a week to build muscle and protect bones. Increase the weight as you get stronger. • Stretch regularly: This will improve flexibility and prevent stiffness. • Make movement social: Join a class, walk with friends, or find a community activity. • Listen to your body: If something doesn’t feel right, talk to a health care provider. It’s never too late to invest in your strength, flexibility, and quality of life. Movement truly is the gift that keeps on giving. Ready to take the next step? Schedule an appointment with our team today to learn how you can stay strong, flexible, and age gracefully — one empowered movement at a time .
VEGAN POBLANO RELLENOS
HAVE A LAUGH
Inspired by DorasTable.com
Ingredients
Directions
1. Using a knife, slice poblanos from stem to tip. 2. Fill peppers with vegan cheese, close, secure with toothpicks, then set aside. 3. Place tomatoes, garlic, and onion in a blender and blend until smooth. 4. In a medium saucepan over medium heat, add tomato sauce. Let simmer for 7–10 minutes, then set aside. 5. Combine flour, chickpea flour, cornstarch, and salt in a large bowl. Gradually pour in soda water. Whisk until it resembles thin pancake batter. 6. In a frying pan, heat 3 inches of vegetable oil, topping oil as needed. 7. Dip each chile in batter, then fry until golden, about 5 minutes each side. 8. Place chiles on a plate lined with paper towels to cool. Serve over tomato sauce!
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4 poblano peppers, roasted and peeled 10 oz vegan cheese 3 large tomatoes
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2 garlic cloves, chopped 1/2 onion, peeled and chopped
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2–3 cups of vegetable oil
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1/4 cup all-purpose flour 1/4 cup chickpea flour 1/2 cup cornstarch 1/2 tsp kosher salt 3/4 cup cold soda water
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Focus Physical Therapy • Call 949.709.8770 • 3
30212 Tomas, Ste. 120 Rancho Santa Margarita, CA 92688, USA
949.709.8770
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
Focuspt.net
SPECIALIZING IN: LOWER BACK PAIN • SCIATICA • NECK PAIN AND HEADACHES HIP PROBLEMS • SHOULDER PAIN, BURSITIS, AND TENDINITIS SPORTS PHYSICAL THERAPY • GOLF PERFORMANCE KNEE PAIN • PLANTAR FASCIITIS • DIZZINESS AND VERTIGO AQUATIC PHYSICAL THERAPY • AND OTHER CONDITIONS
INSIDE THIS ISSUE
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Pain Isn’t Inevitable: Learn to Age Without Aches
Keep Moving Despite Health Challenges
What Our Patients Are Saying
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Flexibility Is the Fountain of Youth — Here’s Why
Vegan Poblano Rellenos
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Nantucket’s Timeless Allure
Whales, Wine, and Whimsy Why Nantucket Should Be Your Next Getaway
When many Americans think of vacation destinations, they envision beautiful state parks, sunny beaches in Florida or California, and the mountains of Appalachia and the Rockies. However, many states across the country offer exciting events and beautiful scenery. If Massachusetts isn’t already on your radar, consider giving it a closer look the next time you plan a vacation. Cape Cod has beautiful beaches and a rich history that many don’t know about, and something exciting is always happening in Boston. But if you want to experience the true essence of Massachusetts, take a trip to Nantucket. Nantucket is a small island, only 14 miles long and about 3.5 miles wide. Its history with European settlers goes back over 500 years. First sighted by an Englishman named Bartholomew Gosnold in 1602, the island was
settled by colonists 50 years later in 1659. Not long after, they spotted whales offshore, which put Nantucket on the map. Whaling became the ultimate trade for people living in the area, and the island even became the world's whaling capital until the 1850s. You can still view whales from the island today, and if you want to get the full story, check out the Nantucket Whaling Museum. If whale watching and museum touring aren’t your thing, you can pursue other exciting activities around Nantucket. The island is bike-friendly, and many trails will take you by all the best sights. Many one-of-a-kind boutiques occupy beautiful historic buildings, and there’s even a public golf course that will leave all your golfing buddies jealous. If you go in May, you may even experience the renowned Wine & Food Festival.
Nantucket is full of historic architecture, beautiful scenery, and friendly people. You might even see a famous face during your visit! This is a vacation you’ll be talking about for years to come!
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• Focus Physical Therapy • Focuspt.net
Introducing Focus on Movement Because You Shouldn’t Have to Wait for Pain to Get Help
Focus On Movement is the wellness division of Focus Physical Therapy , created for:
• Graduates of PT who want to remain strong and mobile • Proactive adults who want to prevent pain, stiffness, or injury • Anyone who wants to move better, feel better, and live better — for life
We believe that aging well starts with one thing: movement .
GET A PROFESSIONAL MOVEMENT SCREEN WITH 3D TECHNOLOGY $49 Basic Screen – Top 3 Restrictions (no plan included) $97 Full Diagnostic – Scan and Full Custom Plan (Reg. $185 – Save $88!) • Find the exact issues limiting your movement • Learn how to improve strength, balance, and mobility • Get a plan you can follow — even if you’re not in pain now
“Move well so you can live well.”
• Call now — 949-709-8770 to claim your spot (Offer Ends Sept. 30, 2025) • Limited to the first 15 people who respond. • Focus On Movement | Powered by Focus Physical Therapy Offer valid for new clients or PT graduates who haven’t had a screen in 6+ months.
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