Back To Action: Improve Health, Energy & Fitness

Health & Fitness The Newsletter About Your Health And Caring For Your Body

“It’s Time To Get Serious About Your Health!” IMPROVE HEALTH, ENERGY & FITNESS

It’s that time of year again, the beginning of summer when many of us feel compelled to meet our fitness goals for bikini 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. (continued inside)

Inside: • Improve Health, Energy & Fitness

• Patient Success Spotlights

• Practice News

• Simple Ways To Improve Your Lifestyle

Health & Fitness The Newsletter About Your Health And Caring For Your Body


“Are You Getting Closer To Your Beach Body Goals?” IMPROVE HEALTH, ENERGY & FITNESS

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 detrimental 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. Call us today to speak with your physical therapist, or come on in for a free consultation.

PATIENT SUCCESS SPOTLIGHTS Helped me get back to work in no time at all! “Back to Action was a great choice for me to recover from a double hip replacement. Their commitment to professionalism and quality service helped me get back to work in no time at all. I would recommend them to anyone who is looking for a clean place to rehab with a friendly and positive staff.” - John S.

They treated me like a person not a number! “When I started aquatic therapy at Back to Action Physical Therapy, I did not think it would help. I had received therapy at another facility previously and I left worse than when I went in. At Back to Action, it was a different experience. The staff and physical therapist took the time to show me how to do the exercises correctly and cared about me. They treated me like a person not a number. I would cramp up in my legs many times each night and I could not get a good night’s sleep.The hour seemed like only 30 minutes and it was fun too. I would really recommend Back to Action if you have a problem that physical therapy can take care of. Everyone is wonderful.” - Jose G.

Look inside to learn more about our programs to say good-bye to aches and pains and return to a pain-free, active lifestyle!


1.TRY WEARABLE TECHNOLOGY. Research shows that people who use wearable 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, you can track your heart rate, steps per minute, sleep cycles, and more. 4. 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. As summer begins to unfold, 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 summer the healthiest yet.

Physical Therapists Are The Mechanics Of Your Body!

Relieve Hip Pain In 60 Seconds Try this movement if you are experiencing pain.

Strengthens Hamstrings

PRONE HIP EXTENSION While lying face down with your knee straight, slowly raise up leg off the ground.

Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”


Harlingen 956-428-8951

Del Rio 830-775-9118

Brownsville 956-621-0397

Eagle Pass 830-757-2497

PRACTICE NEWS: Keeping Our Community InMind!

Brownsville. We did it again with this year’s Pedal To Padre 2018 bike ride from the Brownsville Events Center to the Schlitterbahn Water Park at South Padre Island. This event was joined in by thousands of bike riders from different cities and states. Not only did we get to have a great exercise with our 50 mile bike ride but we also got to enjoy the beautifulsceneryalong the road.BackToActionPhysicalTherapysupportsPedalToPadre Inc. as they make donations to local non-profit causes in the cities we ride through or to local municipal recreation, beautification, or tourism causes. EaglePass. EaglePasshosted theChamberofCommerceBusinessAfterHoursmixer.We hadagreat turnoutandaregrateful tohavesuchanawesomeandsupportivecommunity. Various local business representatives showed up for an evening of networking, food, and fun. Thank you to our staff, Elena, Rosanna, Nohemi, and Pam Crouch, our office administrator for all of your help in making this night possible. We would also like to thank the Eagle Pass Chamber of Commerce for allowing us to host the event. Keep supporting local businesses! Harlingen. Back To Action Physical Therapy in Harlingen donated $250 to the Laguna Madre Humane Society for a fundraiser called Meows, Mutts and Margaritas. The money raised will go towards spaying/neutering, heartworm treatment, rehabilitation, adoptions and transport. Wedonated$100totheRGVWarriors7UTravelBaseballTeam.Thisprogramwasdeveloped foryouthplayers toexcelat thegameofbaseballwithanemphasisonpersonalgrowth,as wellasmentalandphysicaldevelopment.Wealsodonated$250 to theBoysandGirlsClub. On May 24th, we purchased red noses to give out to patients and staff to celebrate Red Nose Day. Red Nose Day is run by the nonprofit Comic Relief USA, which harnesses the power of entertainment to drive positive change for children living in poverty. It has helped to fundnumerousprograms toensure thatchildren inneedaresafe,healthyandeducated, which includes meals for hungry children. Del Rio. We would like to introduce our new physical therapist, Fernando Muniz, who has joined theBack toAction team inDelRio toworkwithKristi.Originally fromChile,Fernando has been working in Texas for the past three years. We are excited to welcome him to Del Rio! Physical therapy technicians Laura and Rosa celebrated their birthdays this month and our Patient Care Coordinator, Carmen, had her 2 year anniversary with Back to Action! Thank you for your hard work and dedication to the company! Kristi participated in Career Day at Del Rio Middle School. She spoke with students about physical therapy, the role of the profession, and the education requirements to become a physical therapist. The studentsaskeda lotofgreatquestionsand itwasapleasure tobeable tospeakwith them!

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