F Y Z I C A L THERAPY M O N T H L Y 904-223-2363
AUGUST 2019
WWW.FYZICAL.COM/JACKSONVILLE
HEALTHY TIPS TO KEEP YOUR DOG AGELESS TRICKS AND TREATS TO KEEP YOUR DOG HAPPY AND HEALTHY
I’ve always been a dog person. When I was growing up, my family had a Jack Russel named Lily after Lillian Russel. Lily was so well trained and knew many fun tricks. That’s why I’m so excited to introduce you to a new member of our family! You may see this little one at the clinic. She’s only 13 weeks old right now, but she’s a little puppy employee in the making. Her name is Kiwi! Kiwi is a border collie/Blue Heeler mix we rescued. We think she will be a great therapy dog. I worked in a clinic early in my career that utilized a therapy dog from the age of 6 months on, and the dog learned how to be supportive and work with injured individuals. Lupo is a great dog, too; he’s quite the well- mannered gentleman, and I’m hoping he can pass off some of those manners to Kiwi in the future. When Lupo looks out the window, he just enjoys watching people pass by and rarely barks.
we were giving them healthy treats and opportunities for exercise. These tricks and treats are perfect for any dog, regardless of their age. Both Kiwi and Lupo enjoy them a lot. In fact, they’re playing at my feet right now as I’m writing this, completely quiet! With our success, we want to share these tricks and treats with you as well! treats from Pet Botanics. Little treats are ideal because they have fewer calories, making it easy to stay below the 10% of their daily calorie intake limit that a lot of vets recommend. This is a great way to train your dog as well. We give Lupo treats when he rolls over or shakes on command. These treats are also great if you are potty training your new puppy; every time they go outside where they should, they get a treat. This will help encourage this behavior in the future. Exercise The best thing for border collies is exercise, both for the mind and body. It’s best to work with them on a variety of commands. With our older border collie, Lupo, we’ve trained him to learn the names of his toys! We line them up to see if he can remember which one is which. We will call out the name of a toy and see if he goes for the correct one. Since he is very smart, it only took him a couple weeks to master this trick. Treats We primarily use grain-free training
Lupo & Kiwi
The names of the toys must be short and specific, like “foxy” or “cow.” We introduced one new toy a week. The activity is fun and makes their brains work as well. This is a great exercise to keep any pet active and mentally healthy. As a dog gets older, swimming can be a great exercise. If you don’t have a pool, think about local ponds or parks that have them. We live right by the beach, so we like to take our dogs down to swim in the ocean. The saltwater gives the joints a little buoyancy and relieves pressure. This is especially good for purebred dogs that are more prone to hip dysplasia, as they’re able to move their back legs a bit easier. The ocean or pool is beneficial for you also; it allows you to cool off with your pup on hot summer days. These little tricks and treats should ensure the Lily, Kiwi, or Lupo of your household lives a quality life! If you have a new addition to your family or have a passion for your four-legged family members, let me know! Remember to keep an eye out for our new puppy employee in training.
To avoid any unnecessary vet bills for Lupo and Kiwi, we wanted to make sure
FREE BALANCE WORKSHOP
Date: Thursday, Sept. 19, 2019 Time: 6:30 p.m. Location: 4776 Hodges Blvd., Ste. 101 Jacksonville, FL 32224
Call or email to register: 904-223-2363 | JaxPT@Fyzical.com
-Dr. Joanna Frantz
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WHICH WORKOUT WILL HELP YOU MEET YOUR GOALS? SWEAT SMART
With hot yoga, barre, Pilates, weightlifting, kickboxing, and more, personal fitness companies offer every workout you need to stay in shape. But sometimes, having dozens of choices can be more anxiety-inducing than having just a few. When it comes to finding the right workout to help you reach your goal, whether it’s weight loss, better balance, or more muscle, it’s best to seek advice from the experts. DROP IT LIKE A POUND When it comes to weight loss, full- body workouts, like swimming, running, and cycling, are the most effective. "The more muscles you have to incorporate, the more calories you're going to burn because those muscles all require energy in order to work," Nike Master Trainer Holly Rilinger told SELF magazine. Regardless of the activity you choose, Rilinger recommends interval training as the best method. By combining bursts of intense effort with periods of active
rest, you can keep your heart rate jumping and those calories burning.
WAX ON, WAX OFF The words “balance” and “workout” are generally associated with yoga, and while it’s true that yogis are champions of standing on one foot, so are martial artists. According to an article published by the martial arts academy chain Evolve MMA, “Martial arts works out the entire body, from the base, to the upper torso, to the all-important core ... Practicing martial arts will improve your balance, which then, of course, improves the quality of your life.” By incorporating martial arts and yoga into your workout regimen, you’ll be able to perform impressive party tricks and stay on your feet if you lose your balance. DO YOU EVEN LIFT, BRO? For building muscle and increasing your strength, nothing beats weightlifting, whether you’re using dumbbells at home or machines at
the gym. Lifting weights also helps burn fat. Speaking with SELF, Rilinger called the practice "the mother of all weight loss techniques, the highest in the workout food chain, the top of the totem pole.” Of course, the most important thing to consider when choosing a workout is whether you enjoy it enough to squeeze it into your schedule. If you resent every drop of sweat, it will undoubtedly take you longer to reach your goal than if you look forward to the challenge.
GONE CAMPING 4 THINGS TO KEEP IN MIND ON YOUR NEXT FAMILY CAMPING TRIP
While summer is winding down, families are looking to go on a few end-of-season adventures, camping trips included. Before you head out into the wilderness with your family, it’s important to be prepared. In fact, “be prepared” is the best piece of advice when it comes to braving the great outdoors. But what does being prepared entail? Here are four key tips.
If a storm appears, seek shelter immediately and stay out of low-lying areas. When you’re in mountainous or hilly terrain, a little rain is all it takes for flash floods to occur. If you’re in a ravine when it starts raining, get out immediately. keep a whistle around your neck or in your pack. You never know what you might encounter or when you’ll need help. Hiking with kids is also a great time to teach them to recognize landmarks and be aware of their surroundings. If you have a digital camera or smartphone, show kids how to create a trail of digital breadcrumbs or pictures to help them find their way back to camp. ALWAYS STICK TOGETHER. It’s a good idea to hike with a buddy and
2 • WWW.FYZICAL.COM/JACKSONVILLE TEACH FIRE SAFETY. When you build a fire, especially with kids, teach them about fire safety. This includes HAVE A FIRST-AID KIT NEARBY. A good rule of thumb is to keep one in your car at all times. You never know when you’ll need it. Kids may get a few bumps and scrapes while out hiking, or you might encounter poisonous plants, such as poison ivy or poison oak. Having quick access to cold water, soap, antiseptics (hydrogen peroxide or rubbing alcohol), and calamine lotion or hydrocortisone cream can keep infections at bay.
building the fire itself. Pick a spot away from brush and overhanging branches and create a pit surrounded by rocks. Before lighting a fire, have a bucket of water and a shovel nearby so you can quickly extinguish it when ready. Finally, remember to only build a fire as big as you need. A larger fire can be difficult to manage and keep under control. KEEP AN EYE ON THE SKY. Weather can change at a moment’s notice, and sometimes, it doesn’t give notice at all. Keep a close eye on the sky and monitor the weather on a radio.
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THE BEST MEAL OF THE DAY QUICK TIPS FOR THE BEST BREAKFAST EVER
Breakfast is the meal that fuels your brain and body for the day ahead, so why not make it the best meal of the day? There are simple tweaks that can make your home-cooked breakfast the best breakfast you’ve ever had. Put away the cereal and bust out the skillet because things are about to get truly delicious. Read on! THE SILKIEST SCRAMBLED EGGS There are many methods for achieving great scrambled eggs,
but how does one create the best eggs? The secret is air. In the words of Bob Ross, you have to “beat the devil out of ’em.” Start by cracking a few eggs into a bowl (and add a pinch of salt and pepper, if desired). With a whisk, beat them until smooth. The eggs should start to look light and airy. Then, pour the eggs into a skillet set to medium-low heat . Continue to whisk for a few more seconds. Then, with a spatula, turn the eggs as they begin to curdle. They are done the instant no runny liquid remains. Quickly remove them from heat when they look just underdone and still moist. THE CRISPIEST BACON Cooking bacon can be a messy chore with a lot of cleanup. If you want to avoid this — and still end up with delicious bacon — start cooking bacon in the oven. All you need is a baking tray and a wire rack that fits in the tray. Start by heating your oven to 350 F. While it heats, line the tray with foil, insert the rack, and lay the bacon over the rack.
Cook the bacon for about 15 minutes. Keep an eye on it after about the 10-minute mark to check for your ideal doneness. If you want meatier bacon, take it out just as it starts to brown evenly. If you want crispy bacon, give it a few more minutes. Using this method, the bacon is perfectly cooked, and you have no grease splatters to clean up! THE FLUFFIEST PANCAKES Say goodbye to packaged pancake mix, because if you want the best results, you need to start from scratch. The recipe you’ll want to use comes from The Kitchn. The recipe is Lofty Buttermilk Pancakes. Take care to note that the yolks and whites of the eggs are incorporated separately into the batter; the result is an incredibly fluffy pancake. Here’s another secret: This method of separating the yolk and whites can be applied to almost any pancake recipe. Just be sure to follow the Lofty Buttermilk Pancake recipe method for consistent results.
SUMMERTIME GAZPACHO
TAKE A BREAK!
Inspired by CookieAndKate.com
INGREDIENTS
DIRECTIONS
• 2 1/2 lbs. ripe tomatoes; cored, seeded, and cut into 1-inch chunks • 1 small cucumber; peeled, seeded, and cut into 1-inch chunks • 1 red bell pepper; cored, seeded, and sliced into ribbons • 1 small Vidalia onion, peeled and cubed • 1/4 cup basil leaves • 1 clove garlic, peeled • 1/4 cup extra-virgin olive oil • 2 tbsp sherry vinegar • Salt and freshly ground black pepper, to taste
1. Place a blender and medium mixing bowl on your workstation. 2. Divide the tomato chunks, cucumber pieces, and bell pepper slices evenly between blender and bowl. Place entire onion in blender. 3. Add basil, garlic, olive oil, vinegar, salt, and pepper to blender. Blend on low, gradually raising speed to high until smooth, about 2 minutes. 4. Add blender contents to bowl and mix until just broken up, about 10–20 seconds. 5. Let mixture sit in fridge for a minimum of 2 hours. Transfer to bowls and serve.
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904-223-2363 WWW.FYZICAL.COM/JACKSONVILLE
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4776 Hodges BLVD., STE. 101 Jacksonville, FL 32224
1. COVER TITLE 1. TRICKS AND TREATS TO KEEP YOUR YOUR DOG HAPPY AND HEALTHY INSIDE THIS ISSUE 2. FIND THE RIGHT WORKOUT FOR YOU STAY SAFE WHILE CAMPING 3. QUICK TIPS FOR THE BEST BREAKFAST EVER SUMMERTIME GAZPACHO 4. WHY YOU SHOULD PLAY PICKLEBALL
THE INCREDIBLE RISE OF PICKLEBALL
A SPORT FOR ALL AGES BECOMES A CRAZE AMONG OLDER ADULTS
You’ve probably heard of pickleball, especially given its rising popularity in the United States and Canada, but you may be wondering what the big deal is about this relatively new fad. Pickleball is an awesome, low-impact sport that people of all ages can enjoy. It’s great exercise and great fun, and it’s the perfect game for family get-togethers.
In addition to being a fun form of exercise, pickleball also offers older adults the chance to socialize with their peers. Leagues often lead to long-term friendships. Courts are small, and each game consists of only four players, making it easy to engage in some casual conversation or playful, competitive banter between points. If you’ve never picked up a paddle, consider joining a league or buying a set for your next family outing. You can introduce your grandkids to a fun new sport — and then school them for the bulk of an afternoon.
Pickleball originated on Bainbridge Island, Washington, in 1965. It was the creation of three fathers — Joel Pritchard, Bill Bell, and Barney McCallum — who needed to come up with something to keep the little ones entertained and out of their hair. Soon, however, it became popular among the adults, and they ended up spending more time on the court than their children. “Frankly,” McCallum says, “the kids got pushed out.” Since its early days, pickleball has transformed from an ad-hoc game to a full-fledged sport, complete with official rules, equipment, and leagues. Despite the more formal structure in place today,
pickleball is incredibly easy to pick up and play. Investing in some paddles and balls won’t cost more than $100, and you can easily convert a tennis or badminton court for pickleball. One of the appeals of pickleball for older adults is that it is not excessively strenuous. It also doesn’t have the steep learning curve and high barrier to entry that sports like tennis or golf do. Due to the nature of a pickleball, which contains strategically placed holes similar to those of a whiffle ball, the game is much more about finesse than pure power or athleticism. While you can definitely hone your skills with practice, you’ll start having fun from day one.
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