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June/July 2025
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Sun, Sangria, and Study Abroad
Our Family's Summer Adventure Through Spain
Summer always has a way of arriving right when you need it most. This year, it’s brought more than sunshine and longer days — it brought a long-awaited adventure for our family. We flew to Spain to join our son, who’s finishing his semester abroad in Barcelona. He’d been living there for four months, soaking up the language, culture, and history, and finally we had the chance to explore it all with him. And while technically we “picked him up,” let’s be honest, he was the tour guide. He’d already found the best local spots, figured out the train system, and gotten used to ordering tapas like a local. We loved seeing Spain through his eyes and experiencing the city he’s called home for the past few months.
We visited Barcelona first, and of course, Gaudí’s architecture, winding old streets, and the vibrant energy of the city were all on the list. But we also headed down to Valencia and then explored a handful of smaller towns along the way before heading to the island of Mallorca for some much-needed beachside relaxation after all the sightseeing. The castles, the charming villages, and the centuries-old buildings — I genuinely loved wandering around these places filled with history. Coming from Orange County, it was a change of scenery we were most definitely ready for. There was also a little twist to this trip: I have a cousin who lives in Spain, and we stopped by to visit. And my brother, who has a knack for unexpected real estate adventures, recently bought a house there to rent out on Vrbo. So, naturally, we stayed there for a few days. There’s something special about getting to experience a new country while also getting to connect with family along the way. As for why our son chose Spain for his study abroad experience, it was a close race between Spain and Argentina. I was born in Argentina and have always spoken to the kids in Spanish, so both places felt meaningful. But in the end, the opportunity to travel throughout Europe while studying tipped the scale toward Spain. Plus, while he’d already been to Argentina with us on family vacations, he probably wouldn't have another chance like this to spend four
months living in Europe. His Spanish sounds a little different now, but I’ll take it.
This trip wasn't just about sightseeing, though. It was about slowing down and spending time together. We enjoyed our time on the beach, soaking in the sun and finding a rhythm between relaxation and exploration. After all, our son was away for four months, and our daughter had been off at the University of Utah — so having the whole family together again felt like a gift in itself. I’m so thankful for the memories we created while catching up and sharing in the joy of travel with the people I love most. It has shaped up to be a summer to remember — and I'll treasure every minute of it.
–Julian Manrique
Focus Physical Therapy • Call 949.709.8770 • 1
DECODE THE LABEL! Learn to Read Nutrition Facts Like a Pro
of the product the nutrition facts apply to. For example, if a bag of chips says 150 calories per serving but contains three servings, eating the whole bag means you consume 450 calories. CALORIES Calories tell you how much energy you get from one serving. The trick is to balance what you eat with what your body burns. If you want to maintain or lose weight, keeping an eye on calorie intake is key. Want to know how many calories you should be consuming based on your age, height, and weight? Visit MyPlate.gov/myplate-plan to find out! PERCENT OF DAILY VALUE The Percent of Daily Value (% DV) helps you quickly determine whether a food is nutrient- rich or lacking. Want more fiber? Look for a high % DV. Trying to cut back on sodium? Choose products with a low % DV.
WHAT TO CUT BACK ON Some nutrients are better in small doses. Keep an eye on saturated fat, sodium, and added sugars, as too much can lead to heart disease, high blood pressure, and other health concerns. If the % DV is 20% or more, that’s high; if it’s 5% or less, that’s low — so aim low for these! WHAT TO LOAD UP ON Not all nutrients are harmful — some are essential for good health! The average diet often lacks fiber, vitamin D, calcium, iron, and potassium. These powerhouses support everything from strong bones to better digestion and heart health. The higher the % DV, the better! With these tips, you’ll never look at a nutrition label the same way again. Empower yourself with knowledge, make smarter choices, and enjoy a healthier, more balanced diet!
Reading a nutrition label might seem like deciphering a secret code, but once you know what to look for, it’s a game-changer for healthier food choices. Let’s break it down so you can shop like a pro and fuel your body with the nutrients it needs. SERVING SIZE Before diving into the details, start with the serving size. This tells you how much
WHAT OUR PATIENTS ARE SAYING ...
The biggest compliment you can give us is referring friends and family. Thank you for all of your referrals and keep them coming! We love our clients!
“Focus PT was a game changer for me. My range of motion changed significantly, I am now back to being able to do a pull up, which is huge! The staff are super friendly and accommodating. Michelle did an awesome job getting my shoulder back in shape and working condition using StemWave Therapy as well. Thank you all so much!” –Glenda R.
“All the staff here are so nice & welcoming! Before I started PT, I couldn’t do any of the things I loved after breaking my wrist. Surfing, video games, and lifting were all just out of reach. But Focus PT helped me get back to all of my favorite hobbies & activities! I am now capable of doing everything that I could before my injury, and even more!" –Justin M.
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• Focus Physical Therapy • Call 949.709.8770
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What Your Body’s Trying to Tell You
Learn to Listen to Your Body’s Warning Signs
We all deal with a little soreness now and then. Whether you’re training for a marathon or have just tackled a weekend of yard work, it’s common to feel post-activity aches. But how do you know when that discomfort is simply part of life or a sign your body is waving a red flag? Here’s how to tell the difference between normal post- activity soreness and the kind of pain that deserves a closer look. PAIN THAT LIMITS MOVEMENT If you suddenly find yourself unable to move a joint, bend, stretch, or lift without sharp pain, don’t brush it off. A substantial loss in your range of motion, especially after an activity or workout, could mean more than just soreness and be an injury that needs professional attention. OLD INJURIES, NEW PROBLEMS If the pain pops up in a spot you’ve previously injured or had surgery on, that’s
worth noting. Even if it starts out mild, this kind of discomfort might be a sign of re-injury. It’s better to catch and treat it early than risk setbacks down the road.
PERSISTENT PAIN THAT WON’T GO AWAY
Pain that doesn’t go away after a few days of rest, ice, and over-the-counter relief isn’t something to ignore. If it continues or worsens, it may be time to consult a professional. Sudden swelling or changes in appearance, like bruising or deformity, are also red flags. OTHER SYMPTOMS TO WATCH Sometimes, aches come with unexpected companions like fatigue, fever, chills, or flu-like symptoms. These could be signs of infection or systemic conditions and should never be ignored. Trust your instincts and speak to a doctor if something doesn’t feel right.
KNOW WHEN TO GET HELP If your pain rates higher than a “bad toothache,” or if what used to work (like stretching or medication) no longer helps, don’t wait. Speaking with your doctor and getting evaluated by a physical therapist can make all the difference in preventing chronic issues. You know your body best — when something feels off, it’s okay to ask questions. We’re here to help you get the answers and the relief you need.
GOLDEN SUMMER SQUASH AND CORN SOUP
HAVE A LAUGH
Inspired by EatingWell.com
Ingredients
1. In a medium saucepan, heat oil over medium heat. Add shallot and cook for 1 minute. 2. Add squash and 1 tsp herbs; cook 3–5 minutes until the squash softens; stir occasionally. 3. Add broth and salt; bring to a boil. Reduce heat to simmer and cook for 5 more minutes until squash is soft. 4. In a blender, purée soup until smooth. Return the soup to the pan and stir in corn. 5. Simmer over medium heat and cook 3–5 minutes until corn is tender, stirring occasionally. Remove from heat; stir in lemon juice. 6. Serve garnished with remaining 2 tsp herbs and feta. Directions
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1 tbsp extra-virgin olive oil 1 medium shallot, chopped 2 medium summer squash (about 1 lb), diced 3 tsp chopped fresh thyme or oregano, divided 1 14-oz can reduced-sodium chicken or vegetable broth
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1/4 tsp salt
1 cup corn kernels (from 1 large ear)
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1 tsp lemon juice
1/4 cup crumbled feta cheese
Focus Physical Therapy • Call 949.709.8770 • 3
30212 Tomas, Ste. 120 Rancho Santa Margarita, CA 92688, USA
949.709.8770
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Focuspt.net
SPECIALIZING IN: LOWER BACK PAIN • SCIATICA • NECK PAIN AND HEADACHES HIP PROBLEMS • SHOULDER PAIN, BURSITIS, AND TENDINITIS SPORTS PHYSICAL THERAPY • GOLF PERFORMANCE KNEE PAIN • PLANTAR FASCIITIS • DIZZINESS AND VERTIGO AQUATIC PHYSICAL THERAPY • AND OTHER CONDITIONS
INSIDE THIS ISSUE
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One Study Abroad Trip Turned Into a Family Adventure What’s Really in Your Food? What Our Patients Are Saying Sore or Something More? Everyday Aches That Aren’t ‘Normal’ Golden Summer Squash and Corn Soup The Path to a Happier You
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Small Changes, Big Impact 3 Habits That Lead to a More Fulfilling Life
We all want to live long, happy, and fulfilling lives, but doing so can be challenging. We must intentionally reduce stress and bring more balance to our lives. This doesn’t necessarily mean we must overhaul our lives and find new jobs and friends while removing anything that doesn’t bring us joy. Instead, we can make simple changes to our day-to-day routine that can significantly impact our perspective, happiness, and overall well-being. Want to improve your outlook and get more enjoyment from life? Try incorporating the following behaviors into your routine! SPEND MORE TIME IN NATURE. You’ve probably heard countless times how beneficial spending time in the great outdoors can be for your mental health
and overall well-being, but that just shows how valuable it is. You don’t have to take up hiking or visit a national park to get your fill of nature. Simply taking a walk through your neighborhood or enjoying some time in the backyard will help you boost your health and connect with the world around you.
PRACTICE GRATITUDE. Stress and difficult situations can
overshadow so much good in our lives. Take some time each day to reflect on the blessings in your life and show your appreciation for those who matter most to you. If you have a hard time finding things to focus on, consider picking up journaling. Keeping a gratitude journal is a great way to boost your mental well-being and gain more appreciation for life.
DON’T BE AFRAID TO SAY NO. One of the most difficult things in life is telling others “No,” especially to your friends and family. However, failing to say no can negatively affect your mood and perspective. Make time for yourself, and don’t be afraid to turn down invites or requests if they impede your personal time or ask you to do something overwhelming or stressful.
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• Focus Physical Therapy • Focuspt.net
Say Goodbye to Pain — Just in Time for Summer Whether you’re celebrating a hardworking dad , a dedicated grad , or just tired of nagging pain , we’ve got the perfect gift for you — or them. All June long, get 25% OFF our pain-relieving StemWave™ and Deep Tissue Laser Therapy packages at Focus Physical Therapy. Why Patients Love These Treatments: STEMWAVE™ (SHOCKWAVE) THERAPY — Feel Relief Fast Harness the power of acoustic waves to trigger deep tissue healing: • Reduces inflammation and pain. • Boosts circulation. • Perfect for tendinitis, herniated discs, and chronic joint or muscle pain. 25% OFF StemWave™ & Laser Therapy — This June Only!
• Most people feel better in just 1–2 sessions! LASER THERAPY — Healing at the Speed of Light Using our state-of-the-art Class IV LightForce™ Laser: • Painless, quick, and relaxing (just 5–10 minutes!). • Speeds up recovery for sprains, strains, and post-op. • Immediate relief can last 24 hours or more. • Loved by pro athletes — and now available for YOU! No downtime. Just results. Appointments book up fast, and this offer ENDS JUNE 30. Call us now — 949-709-8770 to reserve your discounted treatment package. Treat yourself — or someone you love — to less pain and more movement this summer.
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