Canyon Sports Therapy. Strength Training

STRENGTH TRAINING HOW STRENGTH TRAINING CAN HELP YOU BECOME HEALTHIER Everyone desires to be healthier, stronger, and more active. This may sometimes feel difficult to accomplish, due to pain, injuries, or poor diets. Pain increases undesirable chemicals in your body that cause stress, creating a challenge when it comes to exercise. All of this also affects your endocrine system, which regulates your hormones and controls almost everything happening in your body.

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STRENGTH TRAINING HOW STRENGTH TRAINING CAN HELP YOU BECOME HEALTHIER

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Fortunately, strength training exercises can effectively ease your pain while simultaneously strengthening the affected part(s) of your body. Our highly trained physical therapists can create a personalized strength training plan for your needs and goals. They have the right knowledge and the time to listen, evaluate, and guide you toward a pain-free, stronger, and healthier lifestyle. STRENGTH + FLEXIBILITY There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you means a healthier you. Relieving joint or muscle pain and guiding you on proper strength training exercises are integral parts of our specialized physical therapy treatments. Strength training helps in building muscle mass in preparation for movement training which is the final step in the rehabilitation process, Whether you are recovering from an injury or underlying condition that is causing you pain, strength training will help you get back to your optimum physical performance. WHAT DOES IT TAKE TO BE HEALTHIER? Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. At Canyon Sports Therapy, our strength training programs will get you back on track to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery. These exercises will be dependent upon which part(s) of your body are in need of strengthening. This may include body weight exercises (such as squats, push-ups, or planks) or exercises using additional tools (such as barbells, resistance bands, exercise balls, or hand weights).

TIPS TO A HEALTHIER, STRONGER, MORE ACTIVE YOU

1. Limit your sitting. Get up every 30 minutes and walk around at work and home. Prolonged periods of sitting can cause muscles to stiffen up and become weaker. 2. Get out and move. Exercise regularly, even if it’s just walking for a short time every day. Moving will help keep your muscles loose and will avoid losing their strength. 3. Nutrition + portion control. Keep your intake of food nutritious, at a comfortable level. Fueling your body with the correct foodswill increase your energy and make it easier to exercise. 4. Drink more water. Water keeps your body systems functioning at their optimum levels. This

will also make exercise (and muscle recovery!) much easier. 5. Breathe! Work on your deep breathing techniques to increase oxygen intake and get your lymphatic system moving. 6. Get enough sleep. Sleep at least 8 hours a day. It is best to get into a routine so you go to bed and wake up on a regular cycle. This helps your endocrine system, which controls several aspects of your body. 7. Take care of aches and pains. Don’t let these long-term problems linger. Get professional help at Canyon Sports Therapy.

PRACTICE UPDATE SEE WHAT ’ S HAPPENING AT CANYON SPORTS THERAPY !

Our mission at Canyon Sports Therapy is to restore your physical ability and bring out your inner athlete. We are currently expanding our facility in an effort to better serve that purpose. We look forward to this next chapter and hope to bring you the very best and latest treatments and training with our upcoming facilities. WE’RE GETTING AN UPGRADE!

FOLLOW US FOR UPDATES! Feel free to follow us on social media to stay up to date with Canyon Sports Therapy and follow our facility’s transformation!

@canyonsportstherapyut @canyonsportstherapyut @canyonsportstherapy

See what results await you! Call us today at (801) 944-1209 or visit our website at canyonsportstherapy.com

EXERCISE ESSENTIALS OVERHEAD SQUAT + BAND AT KNEES

Stand with good posture with your feet shoulder width apart and band at knees. Hold a band in your hands overhead. Slowly squat by bending at the hip, pulling out against the band, then rise up by strengthening at the hip. Repeat 8-10 times.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Exercises copyright of

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HEALTHY RECIPE BERRY ALMOND SMOOTHIE BOWL

Ingredients • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon • ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes

Directions Blend raspberries, banana, almondmilk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.