Focus PT - July 2018

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July 2018

Independence Day Reflections LIFE, LIBERTY, AND STRAWBERRY SHORTCAKE

Every Fourth of July, my family and I grab a few lawn chairs and head over to the big fireworks display on Lake Mission Viejo. It’s a fantastic event packed with the best fireworks we see each year, and luckily, it’s just down the road from our house. We walk over to a nearby hilltop and post up at the very top, which gives us a beautiful view of the lake and the incredible display — a really cool, nearly eye-level perspective on the celebration. But before that, of course, we have our annual Independence Day barbecue. It may not be a big affair, but we definitely enjoy it. This year, I’m thinking it’ll be a good respite from the loose Whole30 diet we’ve been on lately. We’ll have all the staples — burgers, hot dogs, potato salad, watermelon — the things that make summer taste like summer. And I could never forget the red, white, and blue shortcakes we always prepare for the holiday, with strawberries, blueberries, and whipped cream. I have to say, Whole30 has been driving me a little crazy lately, having to constantly keep an eye out for what we can and can’t eat. And while it’s all in the service of better health, which I’m all about, a nice big bite into a ketchup- and relish-covered hot dog will do me good. It’s a fantastic excuse to get the family together, enjoy some quality time with one another, and of course indulge in some fatty foods for an evening — but it’s also the perfect moment to reflect on the abundant opportunities we’re afforded here in America. Obviously, people are celebrating Independence Day on the fourth, but I think it’s just as important to consider all that happens every single

giving up everything in order to support the structures that make our lives here possible. I’m always moved as I watch the fireworks spread across the sky, thinking how lucky I truly am to be here with my family. When I immigrated to America from Argentina at four years old, I had no concept of the gravity of the move, nor the way this new place would make room for me and my family as I got older and built a business from the ground up. Argentina is what you would call “a free country,” but I know that it’s often been plagued by military intervention and problems that give it an entirely different feel than my home in America. I’m just grateful that this place has given me and my family so much abundance and happiness, and that so many others are willing to step forward so that we can live in peace and prosperity. Alongside those delicious strawberry shortcakes, that’s what I’ll be thinking about this Fourth of July.

other day that allows us to maintain our liberty. People are putting their lives on the line for our well-being far overseas,

-Julian Manrique

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Stay Accountable With the Buddy System 3 Reasons to Work Out With a Friend

yourself to improve. Even if your partner is stronger, faster, or in better shape than you, the drive to close the gap between your capabilities can be a big motivating factor. Psychologists call this mental push to avoid being the weak link the “Köhler effect.” In small groups, those who begin weaker often push themselves to improve the most. Why not put this psychological phenomenon to work for you? The most valuable reason to have a workout buddy is accountability. Just having a dedicated person to ask you if you’ve met your fitness goals can have a significant impact on how regularly you exercise. In fact, something as simple as a bimonthly check-in has been shown to help people increase the amount of time they spend working out. A Stanford University study on the impact of social support on physical activity found that an occasional check-in boosted test subjects’ workout times by an average of 78 percent. This is part of a growing body of research that suggests positive social support may be a key factor in motivation. Even if you can’t actually exercise alongside your workout buddy, just checking in on one another’s goals can make a huge difference. STAY ACCOUNTABLE

When you work out alone, it can be tempting to cut corners and get comfortable. After all, if you cheat on a pullup

or don’t swing that kettlebell as high as you should, who will know? That’s where a workout buddy comes in. Here are three ways hitting the gym with a friend can make your workouts safer and more effective — and a lot more fun!

ENSURE PROPER FORM

When you don’t perform an exercise correctly, you may not even be working the right muscles, which makes all of your hard work pointless. At best, you’ll cheat yourself out of the full benefits of your workout. At worst, you risk injury. By working out with someone else, you can spot one another and keep an eye out for lapses in form. You and your partner can keep each other honest, ensuring your routine stays safe and effective.

GET A LITTLE COMPETITIVE

Whether you make your workouts explicitly competitive or not, working out with someone is a great way to subconsciously push

SUCCESS STORIES

“Before coming here, I could barely use my left arm due to a skiing accident. Sleeping was impossible. After weeks of Julian’s red room of pain and the fantastic staff, my arm is close

“Going into sophomore track

season, it looked like I was going to have a great season. I ran a personal best in the 2-mile during the second race of the season. It seemed promising. Not long after, I got injured, and was out for five

to fully recovered to its normal movement. This place is fantastic. The staff here is so friendly, they welcome you like family. See you after the next skiing trip.” -Debbie Lopes

weeks, setting me back too far to accomplish my goal of going to State. Now it’s cross-country season, and thanks to Focus Physical Therapy, who have helped me solve my back issue, I can train without being afraid of another injury. Thank you!!!” -Simon Fuller

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The Key to Pain-Free Running

How Physical Therapy Can Get You Back on Your Feet

The key lies in identifying the risk factors that contribute to running injuries. In our initial assessment, we’ll take a look at your gait to pinpoint any imbalances or

When people are trying to get in shape, reap the enormous physical and mental health benefits of exercise, and transform their lives from the ground up, the first thing they often do is lace up their shoes and go for a jog. Today, one look out the window will tell you that there are more runners on the pavement than ever before — which is great, as running has been shown to help curb everything from obesity to diabetes to heart disease, while also helping to alleviate the simptoms of depression and anxiety. Unfortunately, though, runners also suffer from their fair share of injuries. One study indicates that as many as 92 percent of runners get injured every year from some factor or another. Some of these injuries are pretty minor, sidelining patients from exercise for only a week or two. But others are much more serious. In the worst cases, an injury can be completely debilitating, following an ex-runner for the rest of their life. Luckily, physical therapy is here to help runners of all stripes prevent and treat their injuries for long-term success. Whether you’re a recreational jogger looking to shave off a few pounds, or an elite athlete looking to trim down your marathon time, a guided physical therapy program can do wonders to keep you from succumbing to even the nastiest of injuries.

problems with your form. Maybe your leg turns inward as you take each step, or your hip rotates to compensate for inflexible muscles. Whatever your issue, it’s best to address it as soon as possible, well before it becomes a lifelong injury. With a guided exercise program, we can retrain the way you run, increase the strength and flexibility of your muscles, and get you back on your feet for years to come. If you look outside and itch to go for a run but find yourself hindered by pain or injury, give the experts at Focus Physical Therapy a call at 949.709.8770 and let us guide you to a full recovery!

HAVE A LAUGH

PORK CHOPS PALEO BALSAMIC

This flavorful take on pork chops is the perfect centerpiece for your meal. You can serve the chops alongside a simple salad, charred asparagus, or any other summer veggies you want.

Ingredients

• 1 teaspoon crushed red pepper flakes • 1 teaspoon fresh thyme • Salt and freshly ground pepper, to taste

• 4 boneless pork chops • 1/4 cup balsamic vinegar • 3 tablespoons raw honey • 2 cloves garlic, minced

Instructions

1. Heat oven to 400 F. 2. Generously season pork chops with salt and pepper. 3. In a saucepan, combine balsamic vinegar, honey, garlic, red pepper flakes, and thyme. 4. Bring to a boil, reduce heat, and simmer gently for 5–6 minutes.

5. On high heat in an oven-safe sauté pan or skillet, sear the pork chops for 1–2 minutes on each side. 6. Brush chops with half of glaze and transfer to oven. 7. Roast 6–8 minutes. 8. Remove from oven and brush with another coat of glaze. Let cool 5–10 minutes and serve.

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30212 Tomas #120 Rancho Santa Margarita, CA 92688, USA

949.709.8770

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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

Julian Manrique Reflects on the 4th Stay Accountable With the Buddy System Success Stories Physical Therapy and Pain-Free Running INSIDE THIS ISSUE 1 2 3

Paleo Balsamic Pork chops

SCHOOL’S OUT FOR THE SUMMER Let Us Help You Make This One The Best Ever!

IN CELEBRATION OF THE BEST SEASON OF THE YEAR, THE FOCUS PHYSICAL THERAPY TEAM AND I HAVE A GIFT FOR YOU!

On July 17, we’re having a day of completely free exams, to help you get back on your feet, feel great, and enjoy your life. Because you — and every member of our incredible community — deserve it! Everyone is invited. Simply call 949.709.8770 to secure your time slot, OR email me, [email protected] , and I’ll take care of it for you.

See the insert inside this newsletter for more information!

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