HAS YOUR PA I N COME BACK?
FEBRUARY I S NAT IONAL HEART HEALTH MONTH! CELEBRATE HEART HEALTH MONTH WITH THESE HEALTHY TIPS! 1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have lesscalcium in theirarteries (anearlysign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for30minutesaday,5daysaweekofmoderate exercise. Even if you exercise for 30 minutes a day,beingsedentary for theother231/2hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found inmeatand full-fatdairyproducts. Choose leaner cuts and reduced-fat options . 5. Find out if you have diabetes. Millions of peopledon’tknow that theyhave thiscondition. That’sriskybecauseover time,highbloodsugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose,you’llprobablywant tochangeyoureating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free, as they still contain nicotine that is still toxic. 8.Cleanup. Yourheartworksbestwhen itruns on clean fuel. That means lots of whole, plant- based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (likewhitebread,pasta,crackers,andcookies).
1. Call and consult with a physiotherapist at one of our locations to discuss your pain and symptoms.
2. Your physiotherapist may suggest exercises or precautionary measures to relieve or avoid pain.
3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.
Contactyourphysical therapistat FitnessLab togetbackon trackwithyourhealthandfitness goals. ,Call us at 303.800.2829 or visit FitnessLabCo.com!
EXERC I SE ESSENT I AL S
I M P R O V E L E G S T R E N G T H !
SIDE LUNGE Stand with good posture. Lunge to the side. Keep back straight and your hip, knee and ankle aligned. Return to the start position. Repeat 6-10 times on each side.
BUTTERFLY STRETCH While inasittingposition,bendyourkneesandplace thebottomofyour feet together.Next,slowly letyour knees lower towards the floor until a stretch is felt at your inner thighs. Hold for 10 seconds.
IF YOU ARE UNSURE OF COMPLETING THESE EXERCISES OR EXPERIENCE PAIN WHEN DOING SO, STOP AND CONSULT YOUR PHYSICAL THERAPIST.
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HEAL THY DE TOX REC I PE
M I R AC L E R E D J U I C E
INGREDIENTS • 2 large beets • 4 long carrots • 2 apples
• 6 celery stalks • 2 limes or lemons • 2 inches of Ginger • Kidneys • Pancreas • Digestive Tract
HEALTH BENEFITS • Immunity
• Eyes • Liver • Spleen
DIRECTIONS Preparebeets,carrots,apples,celery, limes (or lemons)andgingerbychopping intosmallerpiecesbefore placing intoa juicer.As theskinofabeet ispackedwithantioxidantsandnutrients, it isrecommended to leave theskinon thebeet.Beetskinand lemonpeel (ifusing)havestrongflavors,soyoucouldalsopreparehalf withskinandhalfpeeled toadjust to theflavor,orsimplypeelall ifpreferred.Donotpeel theginger,which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Drink juice as soon as possible to obtain all benefits of the antioxidants and nutrients. Miracle RedJuicecanbeabsorbedmoreeasilyonanemptystomach.Drinkoneglasseveryotherdayorasneeded.
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