Marketplace: Improving Health & Fitness

Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body

It’s Time To Stop Dreaming About Your Summer Body! IMPROVE HEALTH & FITNESS

Many common aches and pains stem from tight muscles and poor movement. We were made to move and today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer. Therefore, the older you get, the more important a daily stretching routine becomes. The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic, and musculoskeletal systems. When

your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly. This helps you feel energized, relieves pain, and allows you to perform daily tasks without feeling tired. Look inside to learn more about our physical therapy and personal training programs and say hello to healthy living!

CALL US TODAY 951-684-2874

WWW.MARKETPLACEWELLNESSCENTER.COM

Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body

OPEN HOUSE CELEBRATION! Chino Marketplace Wellness Gym

INSIDE • Improve Health & Fitness • A Plank A Day Keeps The Doctors At Bay • Exercise Essentials • Patient Success Spotlight

Experience The Health Benefits Of One Simple Exercise! A PLANK A DAY KEEPS THE DOCTOR AT BAY

A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better.

5. It is important to start off with small increments and build over the course of a week as you become stronger. 6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this position for 2 minutes 8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while. For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up. You see your dentist every 6 months to keep you teeth and gums healthy. Why not your PT? Your physical therapist is the mechanic for your whole body to keep your spine and extremities moving like they should. Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call us today to speak with your therapist about your problem, before it becomes a PROBLEM. You see your doctor every year, your dentist twice a year, when was the last time you saw your physical therapist?

How to do a plank (If you are unsure about doing this exercise, call us first)

1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. 4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working!

Marketplace PT Staff Spotlight DR. BRENT WILD, DPT

Dr. Wild- Is passionate about helping our patients improve their overall health and mobility through Physical Therapy alongside our newly implemented Wellness Program! Our patients have the opportunity to transform their lives each time they come in for Physical Therapy. Now Dr. Wild has OPENED ACCESS to our gym for the community to join us as we shed pounds, increase range of motion, and heal from past injuries! Whether the goal is increasing muscle mass, losing weight, understanding nutrition, or simply improving your overall health, our Gym is now ready to handle it all! Dr. Wild has been a part of the Marketplace Team since 2014 and has made a huge impact on the lives of the patients that come into our Chino Facility! We are excited to take the next step in Physical Therapy and Wellness with him by our side!

Chino Marketplace Wellness Gym OPEN HOUSE CELEBRATION

We want to offer our patients the opportunity to see the Chino location’s new gym. So on July 14th, we will be celebrating by hosting a soft opening of our new gym with a meet and greet. Come out to meet our professional doctors and enjoy a sneak peek of our well equipped gym! This celebration will be open to the public! COME JOIN US! 14682 Central Ave. Chino, CA 91710 www.marketplacewellnesscenter.com

8 Nutrition Tips For A HEALTHY SUMMER

2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick. 5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. Try one of these shake recipes. 8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.

Summer weekends competing in sports leagues, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, and of course refreshing alcohol to end the day! Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea.

http://www.coreperformance.com/daily/live-better/15-nutriton-tips-for-a-healthy-summer. html

CONTACT US TODAY TO SCHEDULE AN APPOINTMENT AT 951-684-2874! RIVERSIDE 3191 B. Mission Inn Ave. Riverside, CA 92507 RIVERSIDE / CORONA 4270 Riverwalk Pkwy Riverside, CA 92505 CHINO 14682 Central Ave Chino, CA 91710 REDLANDS 500 N. Orange St. Redlands, CA 92374 BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223

WWW.MARKETPLACEWELLNESSCENTER.COM

Exercise Essentials Try these exercises to keep your body strong and flexible...

FOUR POINT + ARM RAISE Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms.

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

Loosens Neck & Shoulder Muscles

Helps Aches & Pains In Lower Body

Exercises copyright of

Patient Success SPOTLIGHT

“Has lost a total of 20 pounds!” Elena C. Patient Elena Ceja at 59 years old, has lost a total of 20 pounds! She has also lost a total of 7 inches from her waist! Elena started with low back weakness and pain in addition to overall chronic pain from osteoporosis and nerve issues. She took a chance once she had mastered Physical Therapy and joined our Wellness Program! Now, she has a more active lifestyle, continues to improve, feels better daily, and has more control over her life!

“Anyone can do this!” - Elena C.

In addition to her success and constant improvements physically, she is now able to have more control over her anxiety and battles her depression from a better place in life. We are Proud of you Elena!!