Health & Fitness Newsletter by Fit 4 Life
Health & Fitness
The Newsletter About Physical Therapy & Personal Training
IS YOURUPPERBACK STRONG ENOUGH? Strong Shoulders Relieve Headaches
Have you ever felt a pounding headache start to come on, especially later in the day? This is sign of muscle spasms in the neck and scalp as a result of abnormal stress and strain. Believe it or not, this could be caused by poor shoulder and upper back strength.
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INSIDE: • Strong Shoulders Relieve Headaches • Healthy Recipe • Patient Spotlight • Exercise Essentials
Health & Fitness The Newsletter About Physical Therapy & Personal Training
“THIS ISWHY YOU’VE BEEN LESS PRODUCTIVE ATWORK!” Strong Shoulders Relieve Headaches
Your trapezius muscles form a large triangle that start from the base of your skull, connecting all along the spine from the upper neck down to your mid back. They extend out to the tip of your shoulder blades, forming the triangle. The trapezius muscles are split up into three groups: the upper, middle and lower trapezius. We commonly notice the upper trapezius muscle getting tight and sore. Poor posture is to blame. Forward slouching posture when sitting and standing can cause the middle and lower trapezius muscles to become chronically stretched out. This can result in weakness and an inability to correctly support your posture. Throughout the day as you use your head, neck, and shoulders, the upper trapezius and other neck muscles become overused. This can then cause spasms of the arteries in the upper neck and scalp (vasospasms), which is one of the main symptoms of a headache. Over time this unfortunate cycle of poor posture, weakness, spasms, and headaches can lead to long-term changes in the neck structures, even early arthritis. Improving cervical (neck) and upper back motions can easily be accomplished with the right physical therapy. Our physical therapists can quickly pinpoint the specific muscle groups to target and help restore normal posture and function. The result is long-lasting headache relief, where you can finally stop taking Advil or Tylenol. Call us today to discover how we can help your neck move freely and get rid of those headaches for good!
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 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 neck pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!
3 NATURAL WAYS TO RELIEVE HEADACHES
1. Improve your posture Most headaches are caused by poor mechanics of the neck and upper back joints. Evaluate the way you sit at a desk, at home and how you carry yourself when walking. The simplest way to improve your posture is to pretend you have a string gently pulling you upward from the top of your head. 2. Strengthen your shoulders and upper back By improving the muscle support of the mid and upper back, your body can cope with normal everyday reaching tasks. This decreases the strain on the neck muscles and allows you to move more naturally. At first, when exercising these weakened areas, your headaches may continue to be variable. However, after several weeks of exercising the shoulder and upper back muscles, your headaches will improve. 3. Improve your flexibility The neck is made up of 14 joints that rely on a complex series of over 50 muscles to help you move. Muscles and tendons need to be flexible and elastic to help your neck joints move in the proper sequence. Take time during the day to gently stretch your neck side to side, rotating and moving up and down. Improving your chest and upper back flexibility, helps to restore normal posture and reduce strain to the neck. After all, you are balancing the weight of a bowling ball on top of your neck. Naturally relieve your headaches, neck, upper back or shoulder pain with physical therapy. Physical therapy is the only medical science that works on these 3 natural ways to restore your body to better posture, flexibility and strength. Call us today to learn more about our special programs that help you live your life headache and pain free.
Fit4LifeTampa.com
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
OR
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 Spotlight
Hear What Our Patients Had To Say! “My range of motion was fully restored!” “I have been trying to find the words to describe my Fit 4 Life physical therapy experience and the words actually came to me as I was exercising at Fit 4 Life. Those words were: ‘Fit 4 Life to the rescue!’ When I injured my right shoulder while exercising on my own, I thought lots of rest and non-use of my shoulder would allow the injury to heal. However, after several weeks, there was no improvement. The pain continued and my range of motion remained extremely limited. So, my husband suggested I start physical therapy at Fit 4 Life where he has been a personal training client for many years. I started physical therapy, but still wasn’t sure how my frozen shoulder and my torn tendon would ever heal. But, boy was I surprised! After approximately 8 weeks of PT, the pain was gone and my range of motion was fully restored. In fact, I have now transitioned into Fit 4 Life’s personal training program. I am continuing to get stronger and stronger, and I have much more energy than ever before. This “exercise” thing really works when done right! I have recommitted to exercising and being fit as a result of my physical therapy experience at Fit 4 Life! In closing, I want to express my sincere thanks to the Fit 4 Life team for their exceptional patient care! They are 100% committed to their patients and without a doubt, deserve a 5 star rating! Thanks Fit 4 Life!” – Verna W.
CALL TODAY TO SCHEDULE A FITNESS, PT, OR HEALTH SESSION! 813-907-7879
Spotlight
Lauren Bashore Physical Therapy Assistant
Staff
“Welcome! My name is Lauren Bashore, I am one of the licensed Physical Therapist Assistants here at Fit4Life. I received my Associate in Science of
Physical Therapy Assisting from South University in West Palm Beach, FL and I will be graduating with my Bachelor’s Degree in Health Supervision and Management from Palm Beach State College in spring of 2019. In my free time, my hobbies are working out, boating, fishing, horseback riding, traveling, and spending time with family and friends. At Fit4Life I am able to express my passion for improving the quality of life for patients through therapeutic activities, manual therapy, and functional exercise. I believe that the positive environment here at Fit4Life is a pivotal component to successful recovery. I truly enjoy being a part of the patient’s progress in achieving their goals.”
Healthy Recipe
Eating Right Never Tasted So Good! PALEO BLUEBERRY ZUCCHINI MUFFINS COURSE: BREAKFAST/SNACK • CUISINE: DAIRY-FREE, GLUTEN-FREE, PALEO • PREP TIME: 20 MINUTES • COOK TIME: 25 MINUTES • TOTAL TIME: 45 MINUTES • SERVINGS: 12 MUFFINS
INGREDIENTS: • 2 eggs room temp • 1/4 cup coconut oil melted and near room temp - use refined coconut oil to avoid coconut flavor • 6 tbsp smooth almond butter use one with a stir-able consistency • 6 tbsp organic coconut sugar
• 1 1/2 cups blanched almond flour • 2 tbsp coconut flour • 1/3 cup tapioca flour • 1 tsp baking soda • 1/4 tsp fine grain sea salt • 2 cups finely shredded zucchini 2-3 med water squeezed out with paper towel before folding in • 3/4 cups fresh blueberries
• 1 tsp pure vanilla extract • 1 tsp fresh lemon juice
DIRECTIONS: Preheat your oven to 350 degrees and line a 12-cup muffin pan with parchment liners. Cream together the almond butter, coconut oil, coconut sugar, eggs, vanilla and lemon juice in a large bowl, using a whisk or electric hand mixer on low/med speed. In a separate bowl, mix the almond flour, coconut flour, tapioca, baking soda and salt. Using a wooden spoon or silicone spatula, mix the dry mixture into the wet until just moistened to form thick, sticky dough. For great texture and rise, don’t over-mix the batter. Batter should resemble cookie dough. Make sure you squeeze as much water as you can from the shredded zucchini using paper towels. Gently fold in all the zucchini until evenly distributed, then fold in the blueberries. Using a spoon or ice cream scoop, transfer the batter to the muffin liners, filling just about to the top (at least 3/4 of the way) until the batter is used up. I made 12 muffins. Bake in the preheated oven for 22-25 minutes or until a tooth pick inserted in the center comes out clean.
**Recipe/Photo Credit: https://www.paleorunningmomma.com/blueberry-zucchini-muffins-paleo/
Exercise Essentials
Try these exercises to get you moving... SCAPULAR RETRACTION Squeeze shoulder blades together and down- hold for 3 seconds. Repeat 10 times.
Improves Neck Pain
PRONE THORACIC EXTENSION Squeeze shoulder blades together and lift head and shoulders off table. Repeat 10 times
Stretches Tight Muscles
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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