TIPS FOR GETTING BACK IN SHAPE
1. Baby steps at first. If you haven’t been participating in the same type of vigorous physical activity you used to be accustomed to, it is important to begin with baby steps. Start small in the beginning and build up from there. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits that your body developed while under quarantine and can create an exercise plan for you to get back to your physical goals. 2. Keeping the correct form. No matter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. Your ability to safely perform any movement is reliant on great posture and proper body positioning. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit. A physical therapist can also help you improve your form during exercise by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting. Your physical therapist will create targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise. 3. Getting back to your weight goal. It is no secret that this quarantine has caused many of us to lose some muscle mass and put on some more weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight, taking off the added stress
on your joints that may have developed during the stay-at-home orders. Your physical therapist will customize an exercise plan for your specific needs, which may include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in reaching your targeted weight and decreasing pressure on vulnerable parts of your body. Contact us today. Looking for more assistance in getting back in shape? FYZICAL is here for you. Contact us today to discover how we can help you achieve your fitness goals.
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LENTIL SALAD WITH SPRING VEGGIES, MINT & YOGURT SAUCE
INGREDIENTS • 2 c cooked lentils
• 2 tbsp olive oil • 1 lemon, zest and juice • salt and pepper to taste • Optional Yogurt Sauce: • 1 c plain thick greek yogurt • 1 tablespoon lemon juice • 2 tbsp fresh chopped dill • 2 garlic cloves finely minced • 1/4 tsp salt
• 3 c spring veggies of snap peas, english peas, snow peas, green beans, asparagus, radishes or chard • 3 tbsp red onion, chopped fine • 2 garlic cloves, finely minced • ¼ c chopped mint leaves
DIRECTIONS Cook the lentils in salted water until tender, but not falling apart. Lightly steam, grill or blanch the veggies. If adding radishes, you can keep those raw and crunchy. If using chard, finely chop and wilt in a pan with a little olive oil, shallot or garlic, and salt and pepper. Place the lentils, veggies, onion, garlic and mint in a bowl. Toss with the olive oil, lemon zest and juice from ½ a lemon. Season generously with salt, pepper and optional sumac. Make the optional Yogurt Sauce to lather on the bottle of the plate or platter. Mix all the ingredients together in a small bowl. Smear the yogurt sauce on a platter then top with lentil salad.
https://www.feastingathome.com/lentil-salad-with-spring-veggies/
www.fyzical.com/ncwv
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