Fit 4 Life: Improving Your Health and Fitness

Health & Fitness

The Newsletter About Physical Therapy & Personal Training

WANT TOBEMORE ACTIVE?NOWYOUCAN! Many common aches and pains stem from tight muscles and poor movement. We were made to move and today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer. Therefore, the older you get, the more important a daily stretching routine becomes. (continued inside) Improving Health & Fitness

INSIDE: • Improving Health & Fitness • Healthy Recipe • Patient Spotlights • Exercise Essentials

Health & Fitness The Newsletter About Physical Therapy & Personal Training


Your physical therapist is the mechanic for your whole body to keep your spine and extremities moving like they should. Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call us today to speak with your therapist about your problem, before it becomes a PROBLEM. You see your doctor every year, your dentist twice a year, when was the last time you saw your physical therapist?

The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic, and musculoskeletal systems. When your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly. This helps you feel energized, relieves pain, and allows you to perform daily tasks without feeling tired. For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up.

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!


A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better.

4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working! 5. It is important to start off with small increments and build over the course of a week as you become stronger. 6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this position for 2 minutes 8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while. If you are suffering with remaining active, don’t put off getting help. Call us today to speak with one of our physical therapists and see for yourself, what a difference our programs can make for your spine.

How to do a plank (If you are unsure about doing this exercise, call us first)

1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging.

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


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’ve improved so much!”

“I’ve had slight back pain for pretty much as long as I can remember. I’ve been In multiple car accidents since a young age and only has ever been sent to see a chiropractor. It helped for a while, but never actually resolved my back and neck problems. I can honestly say that coming to Fit 4 Life has improved my neck and back pain so much, that I don’t even have pain most days. Working a desk job can really strain me sometimes, but since starting physical therapy, I’ve improved so much. I can make it through my 8-hour shift easily.” – Annette L.



Janelle Elam Personal Trainer & Physical Therapy Technician

“I’m Janelle, a physical therapy technician and personal trainer here at Fit 4 Life. I earned my Bachelor’s degree in Health and Behavioral of Science from Florida College and have worked in various clinics as a technician. I am eager to serve others and plan to become a doctor of physical therapy in order to do so. My goal is to help others accomplish their goals!”


Healthy Recipe

Don’t let your New Year resolutions be forgotten! Each year seems like a fresh start. We make goals that many forget by the next December. This year, make your resolution a reality! We can help you reach your health goals. From helping you overcome an injury to creating a nutrition plan, we can assist you in achieving your resolutions! Eating Right Never Tasted So Good!



INGREDIENTS: • 12 ounces stew beef (preferably from the chuck), cut into 1-inch cubes • 2 cloves garlic, chopped • 1 teaspoon salt • 3 medium boiling potatoes, peeled and cut into roughly ½-inch pieces • 3 tablespoons cider vinegar • 1 small red onion, cut into ¼-inch pieces • 3 tablespoons extra-virgin olive oil • 2-3 tablespoons finely chopped canned chipotle chile in adobo sauce (see Note) • 1 ripe medium avocado, cut into ¼-inch pieces

DIRECTIONS: 1. Bring 1 quart water to a boil in a medium saucepan. Add beef, garlic and salt. When the water returns to a boil, reduce the heat to medium-low. Skim off the foam that rises during the first few minutes of simmering. Partially cover and simmer until the meat is fall-apart tender, about 1 hour. Remove the meat to a plate with a slotted spoon; let cool. 2. Add potatoes to the meat broth (if there isn’t enough to cover them, add water) and simmer over medium heat until tender, 13 to 15 minutes. Scoop the potatoes into a medium bowl with a slotted spoon. Sprinkle with vinegar. 3. Coarsely shred the beef and stir it into the potatoes, along with onion, oil and chipotle to taste. Let cool to room temperature. Stir in avocado just before serving.

*Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a spicy, flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep at least 2 weeks in the refrigerator or 6 months in the freezer.

Exercise Essentials

Try these exercises to get you moving... EXERCISE BALL - PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. Repeat 3 times.

Relieves Back Pain

IT BAND STRETCH - SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your af- fected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg.

Stretches Hips & Knees

Exercises copyright of

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

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