HOW CAN I GET MOVING?
There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems. Some easy pain-relief and energy-boosting steps you can take on your own include: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. 3. Walk or exercise at least 30 minutes every day. 4. Drink plenty of water. 5. Stretch your legs, hips, spine, and neck for 10 minutes every day. Print sudoku http://1sudoku.com 1. Go to our website: www.mypeakmotion.com 2. Select the button at the top – REQUEST APPOINTMENT 3. Fill out and submit the form online 4. Within 24 hours (Monday-Friday), one of our PhysicalTherapists will review your form and contact you directly Call our office to schedule a phone call or face-to-face consultation with one of our Doctors of Physical Therapy. 1 4 6 4 7 3 8 1 6 9 7 2 4 3 5 2 7 6 2 3 6 8 9 WHAT IS FYZICAL® FIRST?
6. Don’t push yourself too far if you feel pain. 7. Make sure you are sitting properly at your desk or computer. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Stretch your arms overhead frequently throughout the day. 10. Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At Fyzical Therapy & Balance Centers, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, contact us today.
Don’t delay relief by waiting on an appointment with your physician to get a script for physical therapy. Let’s go straight to the source of your symptoms for lasting relief.
It’s time to call FYZICAL® if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury HEALTHY RECIPE
5
9
VEGAN SWEET POTATO QUESADILLAS n° 416609 - Level Expert
http://1sudoku.com
INGREDIENTS • 5 tbsp olive oil
• 2 handful of baby spinach • 1 cup black beans, cooked or canned • 2-3 tbsp fresh parsley, chopped
7 5 3 3 9
• 1 sweet potato, grated • 1 tsp smoked paprika • 1/2 tsp chili (optional) • 1/2 tsp cumin (optional)
• salt & pepper to taste • 6 gluten-free tortillas • 1 cup vegan cheese, grated
2 6 9
7
DIRECTIONS Filling: Heat1-2 tbspofoliveoil ina largeskilletovermediumheat.Addgratedsweetpotato and roast for 30 seconds, then add spices and stir to combine. Once the pan is sizzling, add a little water, then cover the pan and reduce to low hear. Cook for 6 minutes, stirring occasionally. Add baby spinach, and cook for 2 minutes until sweet potato is tender and cooked through.Stir inbeans,corn,parsleyandcookfor1minute longeruntilcooked through. Season with salt and pepper to taste. Quesadillas: Heatanothernon-stickpanwithmediumheatandbrushwithsomeoil.Spread3 tbspof thefillingevenlyoverhalfof1 tortilla, leavinga1/2 inborder.Coverfillingwithgrated cheeseand foldover theemptysideof the tortilla,pressingdowncarefullybyusingaspatula, so that it sticks. Cook for 2-3 minutes, flip and cook from the other side until golden and crispy.Repeatwithremainingfillingandasmany tortillasasneeded. Source:biancazapatka.com
2 9
4
1
3
4
7 1
7
4 6 5
5 3 4 6 1 http://1sudoku.com
n° 45619 - Level Expert
CALL TODAY! (360) 210-5440
www.mypeakmotion.com
Made with FlippingBook - Online catalogs