Health & Fitness Newsletter by Empower Physical Therapy & Fitness
Health & Fitness The Newsletter About Your Health And Caring For Your Body
Empower PT Is Proud To Announce NEW BLOOMFIELD HILLS LOCATION OPENINF
Inside: • How To Improve Health, Energy & Fitness
• Healthy Recipe
• Relieve Leg Pain In Minutes
• Patient Success Spotlight
We will be opening a third location in August of this year. The clinic is located at 53 W. Long Lake Rd, Bloomfield Hills, MI 48304 , at the intersection of Woodward and Long Lake. The new clinic will feature the AlterG treadmill, RedCord, and some familiar faces.
We will be announcing the open house dates soon and would love to see you there. Please be sure to check in on our Instagram and Facebook for the exact dates and time for the open house.
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Gone Are The Days Of Chronic Headaches! HOWTO IMPROVEHEALTH, ENERGY&FITNESS Health & Fitness The Newsl tter About Your Health And Caring For Your Body
It’s that time of year again, the beginning of summer when many of us feel compelled to meet our fitness goals for summer season. What will be your goals towards taking care of your health? Will you set a goal to lose weight, exercise more, eat better and increase your activity level? Unfortunately, such declarations often fail after a month or two. This can often be attributed to two things: a lack of readiness to actually change bad habits and a pattern of setting unrealistic expectations. So what types of goals can we make that we’ll actually stick to? If you want to improve your health and increase your energy, here are some simple ways to change your lifestyle for the better. 1. Begin the day with protein. Eating protein for breakfast helps curb your appetite throughout the day and tends to improve your overall diet as well. While you may wind up consuming the same number of calories over a day’s time, you’ll be less tempted by high-fat snacks around dinner time. Keep in mind that there are plenty of plant-based proteins available, including hemp seeds, black beans, almonds, edamame, and pumpkin seeds among them. 2. Limit your drinks. By this, we aren’t only referring to alcohol. Instead, try to cut back on the calorie-laden drinks popular this time of year. Concoctions such as sweetened coffee drinks, sodas, diet sodas and energy drinks can be detremental to a healthy diet. Focus on a higher consumption of water during the day and to make it easy have a glass by your desk or carry a bottle around with you.
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4 EASY STEPS TOMORE HEALTH & ACTIVITY
1.Try wearable technology. Researchshows thatpeoplewhousewearable technology, gadgets such as Fitbits, Garmin, and Withings, tend to stick to their exercise routine more faithfully than those who don’t. With many of them,youcan trackyourheart rate,stepsperminute,sleepcycles,andmore. 2. Increase Your Range of Motion. Avoid shortcuts when it comes to exercising. Strive for using the greatest range of motion.This may include making longer lunges, stretching arms more while jumping rope, or leaning over further during yoga. Whatever the case, doing so helps your muscles do more work per rep, which results in breaking down more tissue by the end of your workout. If you have difficulty reaching a full range of motion, or have discomfort, consult your physical therapist. 3. Reduce fatigue. As anyone who has tried and failed at establishing a regular exercise routine can agree, fatigue is the number one enemy. To help combat this, drink beet juice. Studies show that it can increase stamina by up to 16 percent. Furthermore, listen to music that keeps you motivated. Listening to the right music can actually expand your blood vessels by 26 percent. Work on a schedule routine that ensures you get enough rest, exercise, and activity. 4. Switch it up. If you’ve been plugging through the same fitness routine day after day, you may notice a reduction in strength gain. To avoid this, try different exercises, working out at different times of day, using different repetitions, or lifting different weights.
Consider ways to add healthy decision-making to your lifestyle. Remember that putting things off doesn’t get you to where you want to be. We are here to help you reach your goals and achieve a healthy, pain-free lifestyle. Talk to your physical therapist at our practice today, or schedule a free 30 minute consultation to make your 2018 the healthiest yet.
HEALTHY RECIPE
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GRILLED SHRIMP TACOS INGREDIENTS • 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt
• Freshly ground black pepper • 1 lb. large shrimp, peeled •1/4headredcabbage,shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
INSTRUCTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and Sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
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Service Spotlight: AlterG
Staff Spotlight
AlterG—Takes off up to 80% of an individuals body weight, allowing us to rehabilitate lower body injuries faster. Whether you’re a world- class athlete or a weekend golfer, it’s always preferable to prevent injuries rather than recover from them.The AlterG allows individuals to receive the health benefits of walking or running while reducing the risk of injury and they can get a great cardiovascular workout without the chronic pain so many people experience while exercising. It allows the individual to increase training volume and speed while minimizing the risk of impact-related injury and continue training regimens without pain caused by chronic injury issues. Our new Bloomfield location will be equipped with an AlterG treadmill. This is will be our 2nd AlterG, including the one located at our Hall Rd. location.
This is our new Front Desk Coordinator Gail Keelin. Fun facts about Gail: She is married and has three boys. Her oldest son is in the US Army, her middle son recently graduated from Oakland University, and her youngest son is at Grand Valley State University and is studying to become a physical therapist! Gail has a golden retriever named Willow, who she takes on walks regularly to the park. She also enjoys purchasing and refinishing old furniture and then, chalk painting and glazing them to re-purpose. Gail Keelin, Front Desk Coordinator REFER A FRIEND Who do you know that needs our help?
Relieve Leg Pain In Minutes Try this movement if you are experiencing leg pain.
BRIDGE | SINGLE LEG CROSSED & ARMS OUT Lie on your back with arms stretched out and away from your sides. Bend one hip and knee, placing foot flat on surface. Cross the other knee over. Lift your hips off the surface to make a bridge. Lower slowly. Repeat 3 times for 30 seconds on each leg.
To: From:
Do You Have Friends Or Family Unable To Do The Following:
Strengthens Legs
• Move without pain • Bend & move freely • Balance confidently & securely
• Sit for long periods comfortably • Walk for long distances • Live an active life
www.simpleset.net
HAVE THEM CALL US AT (586) 868-7000 TODAY! THEY WILL THANK YOU & SO WILL WE! EXPIRES 08-28-18
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