Newsletter by Outpatient Physical Therapy
NEWSLETTER STAYING ACTIVE & BECOMING BETTER BALANCED We Can Help You!
www.outpatientpt.com
February 2019
NEWSLETTER
INSIDE: Improve Your Physical Balance
Staying Active & Becoming Better Balanced Enjoy Life Without Poor Balance!
Sports Performance Training
There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career.Whateverchoicesyoumake inyour life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance. Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily.Thisofcoursecan refer tohowmuch time you spend at the gym, but it can also refer to howmany steps you take in a day, howoftenyoufindyourself runningaround the office, and how frequently you head out to the backyard to run around with yourchildrenoryourdog.Balance inmany ways works on the same principles.There are some activities that you do every day becauseyouhave todo them—workoften falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Packages: Performance Training Endurance, Strength, Speed or Tactical 1 Session: $75, Buddy Session: $65ea 4 Sessions: $280 ($70 a) 8 Sessions: $520 ($65ea) 12 Sessions: $720 ($60ea)
Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becomingmore mentally balanced with the things that you spend timewith inyour life is thechallenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form ofexercise touse to improveyourability to balance, as yoga helps to strengthen core muscles and improve coordination. Find outhowyoucan improveyourbalancefor good. Call us today for more information!
Sports Performance Training
www.outpatientpt.com The Athletic Performance programs are designed to be FUN and challenging, with specific movements that teach our kids the skills and disciplines that they can use in their chosen sport and in life. The sessions provide the kids with friendly competition to challenge them as they work hard to improve. The physical movements are sport and age appropriate focusing on all aspects of athleticism, proper warm up,
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Improve your Physical Balance You can improve your physical balance by:
• Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques
In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. It’s NeverToo Late. Youdon’tneed togrowupasanathlete toenjoyexercise as an adult. There is no point in your life where it is too late to start being more active than you currently are.There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day
• Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle. Call today to understand how you can remain active and improve your balance.
www.outpatientpt.com
7 Convenient Locations To Serve You! Covington 7 5 4 6 9 2 6 4 5
Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429 6 9 3 6 7 8 5 1 2 4
Kent 8009 S. 180th Street, Suite 112
16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438
Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757
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n° 416574 - Level Expert
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Fun & Games SUDOKU
The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
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http://1sudoku.net
n° 43033 - Level Expert
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Mexican Cauliflower Rice Skillet Healthy Living Starts With Healthy Eating
Directions In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.
Ingredients • 1 lb ground beef • 1/4 medium onion diced
• 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes • 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend
Print sudoku http://1sudoku.net
www.outpatientpt.com
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Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748 7 1 1 9 8 5 6 8 1 4 8 7 6
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Puyallup 2930 S Meridian Suite 120 Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399
Kent East Hill 13106 SE 240th Street, Suite 103
Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789
Kent, Washington 98031 Phone: (253) 631-1933 Fax: (253) 631-2094
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http://1sudoku.net
n° 4430 - Level Expert
Who Do You Know That Needs Our Help? • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following: 6 3 5 8 3 4 2 9 7 9 6 4 6 3 7 3 8 4
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n°42392 - Level Expert
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26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038
Strengthens Core
BRACE SINGLE KNEE EXTENSION While lying on your back with your knees bent, slowly raise up one foot a few inches and then set it back down. Next, perform on your other leg. Use your stomach muscles to keep your spine from moving. Repeat 10 times on each leg.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
BETTER FASTER STRONGER
Packages: Performance Training
Endurance, Strength, Speed or Tactical 1 Session: $75, Buddy Session: $65ea
4 Sessions: $280 ($70ea) 8 Sessions: $520 ($65ea) 12 Sessions: $720 ($60ea)
Sports Performance Training
Get Started Today! Call 425-413-4425 or email Hhumbyrd@outpatientpt.com coordination, focus, core strength, proper cool down, sports specific stretching, injury prevention and the importance of good nutrition. FREE Consultation! The Athletic Performance programs are designed to be FUN and challenging, with specific movements that teach our kids the skills and disciplines that they can use in their chosen sport and in life. The sessions provide the kids with friendly competition to challenge them as they work hard to improve. The physical movements are sport and age appropriate focusing on all aspects of athleticism, proper warm up, speed, (running mechanics), first step quickness, agility, strength, power, sports specific conditioning, balance,
Howie Humbyrd Sports Performance Specialist, LAT/ATC, CSCS
Howie has been an athlete all his life, football, baseball, wrestling, soccer, motocross, and competitive softball. Howie Graduated from Eastern Washington University with a B.S. in Sports Medicine, and a B.S. in Exercise Science, with Minors in Health and Psychology.
Massage Therapy Visit one of our Licensed Massage Therapists at a great low price! $ 75 $ 60 $ 50
per visit
per visit
Single Visit
Four Visits $240 Total
Eight Visits $400 Total
7 Convenient Locations To Serve You!
Puyallup 2930 S Meridian STE 120, Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399
Kent East Hill 13106 SE 240th Street, Ste 103 Kent, WA 98031 Phone: (253) 631-1933 Fax: (253) 631-2094
Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789
Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748
Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429
Kent 8009 S. 180th Street, Suite 112
Covington 16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438
Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757
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