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DECEMBER 2025
KaizenSeattle.com | 206-524-6702
MOMENTUM MATTERS MILESTONES, MEMORIES, AND MORE
Every year offers plenty to cherish, but 2025 was a masterpiece of special moments. In December, most of us reflect on the ups and downs, accomplishments, and challenges that have defined the previous 12 months. No one’s life is perfect every day, but we’ve achieved something special when we can reflect positively on the year as a whole. Thanks to the support of our clients, we’re enjoying the best times Kaizen Physical Therapy has ever had! If there’s one word that best sums up 2025 for us, it would be growth. Last July, we celebrated one year in our expanding space within our building. The previous July, our landlord offered us the opportunity to widen our footprint after the departure of the H&R Block that had occupied our neighboring space. This change added approximately 1,350 square feet to our operation, which enabled us to incorporate five new private treatment rooms. Additionally, our women’s health and pelvic floor services grew steadily, which has been a considerable help to clients in alleviating urinary incontinence and other pre- or postpartum-related issues. We’re proud
to see this area of expertise prosper at our clinic and to provide this much- needed care to our community. We also expanded our team this year by welcoming a talented new physical therapist, Rodrigo Alaura, pictured in this article. He came to us from the Las Vegas area last September and is already building great relationships with our clients. Looking ahead, we’re considering hiring another new therapist next year and even expanding into a second location in 2027. Every milestone we achieve directly results from the trust our clients place in us, and we’re honored to have you alongside us on this journey. Of course, we all work to live, not the other way around, and 2025 was the year I finally took that perspective to heart. I took some time off, as our increased patient list meant I could spend less time on revenue generation. Thanks to that positive change, I didn’t miss anything my kids had going on this year, and I spent more time with my family than usual. When I took a week off in the past, on at least two or three days, I’d inevitably spend a significant chunk of time on work stuff. This year, 100% of my time off was strictly devoted to family and enjoying our time
together. I can’t wait to have a similar experience next year. I’m grateful to wrap up another year on such a high note for Kaizen Physical Therapy, and I’m excited to see where 2026 will take us. No matter what, none of these changes will diminish the personalized service and family- oriented atmosphere we’re known for. We may be growing, but we’ll never lose sight of the level of care that prompted us to go into business in the first place. We’ll never become so large that our clients feel like they’re a number, not a person. I hope your reflections over the past year reveal similar successes and set the groundwork for even better days and months ahead. Thank you for being such a critical part of what made 2025 such a great year for us. We can’t wait to build a future with you!
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When a migraine or headache hits you unexpectedly, the throbbing pain can bring your day to a screeching halt, making even the easiest tasks feel impossible. What if you didn’t need to reach for the medicine cabinet or curl up in bed? What if you could stretch your way to relief? Physical therapy isn’t just for sore backs or weak knees. PT can reduce migraines and their side effects. No matter your fitness level, a physical therapist can walk you through exercises to get past the brain fog. Ready to reclaim your headspace? Let’s get moving. Why does your head really hurt? Headaches happen when the pain nerves in your face, neck, or head are irritated. Some of the most common causes include a pinched or pulled nerve, temperature or environmental causes like chemicals or burns, and the most likely culprit: tension in the neck or upper back. Physical therapy is an excellent method to discover the root cause of the headache, such as pressure on the nerves. A physical therapist can create a treatment plan and routine designed to ease recurring migraines by focusing on postures and activities causing the problems. They can determine exercises to create better posture and movements. Beat the Brain Fog PT’S PATH TO A HEADACHE-FREE LIFE
real game-changers. Moves that focus on improving muscle strength, endurance, and mobility in areas like your face, head, and neck help to resolve tension leading to headaches. Think of moves like chin tucks, shoulder blade exercises, and yoga. A physical therapist can also use hands-on techniques, such as massages, on your muscles and joints to alleviate pain. Stress is also a significant source of migraines, so your PT will likely teach you relaxation methods. Deep breathing or progressive muscle relaxation techniques can help you manage physical and emotional stress so they don’t become a headache. Can PT help you? Everybody is different, but if you experience headaches or migraines regularly, physical therapy could be an effective option for you. Some of the most common triggers for headaches are perfect opportunities for PT to come in and correct. If you are recovering from a concussion, have poor posture, are dealing with tight neck tissues and muscles, or have any skeletal misalignments, PT is particularly useful. When you start your physical therapy journey to headache relief, your team will work to identify what’s triggering the migraines and guide you through exercises and treatment to provide you with real relief without relying entirely on pain medications.
Try targeted moves for migraine triggers. Physical therapy is never a one-size-fits- all solution; it’s customized based on your body, needs, and the specifics that may be causing your migraines. The goal is to target the triggers for your headaches, reduce their frequency, and address the pain when it’s impacting you most. Regular exercise, like strength training and aerobics, is essential to your PT plan because it improves
With physical therapy, you can shake off that headache haze and get back to living your best pain-free days. Peace of mind is just a few stretches away.
overall health. But the exercises tailored to
your headache triggers are the
2 • KaizenSeattle.com
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WHAT’S REALLY HAPPENING INSIDE YOUR JOINTS CRACKING THE MYSTERY
Most people have experienced it: You stretch in the morning, bend your knees after sitting too long, or crack your knuckles during a meeting, and suddenly you hear a pop! The sound is so familiar that we barely notice it, but it sparks curiosity. Why do our joints make these noises, and is it something to worry about? What’s the science behind the pop? Synovial fluid, a slick liquid that cushions and lubricates our joints so bones can glide smoothly, is the main culprit. This fluid also contains dissolved gases like nitrogen, oxygen, and carbon dioxide. So, when you pull, twist, or bend a joint, the space inside the joint capsule suddenly expands. That drop in pressure forces the gases to form a bubble, a process called cavitation. The “pop” we hear comes from the quick formation and partial collapse of that bubble. Why can’t you crack again right away? Have you ever noticed that after cracking a knuckle, you can’t immediately repeat it? That’s because your joints need a refractory period. Gases usually take 15–20 minutes to dissolve back into the synovial fluid and reset the system for another crack. Is it bad for you? Despite warnings from parents and grandparents, cracking your joints isn’t linked to arthritis. In fact, studies have found no evidence that habitual knuckle-popping damages joints.
One famous doctor even cracked the fingers of just one hand for more than 60 years as a personal experiment and found no adverse effects compared to his other hand. That said, cracking isn’t always 100% innocent. If the noise is paired with pain, swelling, or stiffness, that could indicate an underlying problem, like arthritis, cartilage wear, or ligament irritation. Joints make noise for other reasons. Not all joint sounds are
bubble-related. Sometimes, tendons or ligaments snap as they slide over bony structures. Knees can grind or crunch when cartilage thins, a sound known as crepitus. Shoulders and hips might click as muscles or connective tissues shift during movement. These sounds aren’t always harmful, but if cracking a joint causes discomfort, it’s wise to consult a health care professional.
Crispy Prosciutto and Cheese Sliders
TAKE A BREAK!
INGREDIENTS
DIRECTIONS
• 3 oz thinly sliced prosciutto • 1 package dinner rolls, halved lengthwise • 1/4 cup fig preserves • 3/4 cup shredded fontina cheese • 3/4 cup shredded Swiss cheese • 1/2 cup melted butter • 2 tbsp Dijon mustard • 2 tbsp Worcestershire sauce • 1 tbsp chopped fresh thyme • 2 chopped garlic cloves • Black pepper, to taste
1. Preheat oven to 400 F. 2. On a parchment-lined baking sheet, arrange prosciutto and bake for 8–10 minutes. 3. On a separate lined baking sheet, place the bottom halves of the rolls and spread fig preserves over them. 4. Layer with fontina and Swiss cheese. Top with crispy prosciutto. 5. Place the top half of the rolls over the prosciutto and gently press down. 6. In a bowl, mix butter, Dijon, Worcestershire sauce, thyme, garlic, and black pepper. 7. Pour butter mixture over rolls. Cover with foil and bake 10 minutes. 8. Remove foil and bake an additional 10–15 minutes, and separate before serving.
Inspired by HalfBakedHarvest.com
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
INSIDE THIS ISSUE
1. A Year of Growth and Gratitude
2. Stretch Away Migraines
3. Why Do Our Joints Snap, Crack, and Pop?
Crispy Prosciutto and Cheese Sliders
4. Rebuilding Muscle With the Power of Protein
Why Protein Is Your Post-Workout Best Friend POWER UP YOUR MUSCLES
Crushing workout after workout might boost your ego, but your muscles need more than sweat to grow stronger. That’s where protein comes in, aka the ultimate repair kit for your body. After you push through squats, lifts, or a killer cardio session, your muscles form micro-tears. Protein swoops in to help repair and rebuild those fibers, and as a result, you not only reduce soreness but also build new muscle! How much protein do you need? Experts suggest that 20–40 grams of protein after exercise is usually enough to give your muscles the boost they need, but the exact amount varies from person to person. And while the old advice was to chug protein immediately after your workout, research now shows the window is much wider, sometimes up to 24 hours! So, don’t stress if you
can’t grab a shake right away. The key is hitting your total daily protein goals. Choose the right protein sources. Not all protein is created equal. Animal- based options like meat, eggs, poultry, and dairy are considered “complete” because they have all nine essential amino acids your body can’t create on its own. Plant-based sources like beans, rice, and quinoa can work, too, but you may need to combine them to get the complete amino acid profile. For example, pairing black beans with brown rice fills that nutritional gap. Get your protein in creative ways. Muscle recovery doesn’t have to be boring! Try blending a smoothie with Greek yogurt, berries, spinach, and protein powder for a refreshing post-workout pick-me-up. Chia seed
pudding made with almond milk, protein powder, and nuts offers slow- burning energy. And don’t forget savory options: hard-boiled eggs, cottage cheese with veggies, or a hearty salad with grilled chicken or chickpeas. All are excellent ways to satisfy your protein needs. When you fuel smart, you can recover faster, reduce soreness, and keep building strength without missing a beat. Your muscles and your next workout will thank you!
4 • KaizenSeattle.com
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Give the Gift of Relief This Holiday Season!
6 LASER SESSIONS FOR ONLY $299! (Original $325) 10 LASER SESSIONS FOR ONLY $399! (Original $475) 15 LASER SESSIONS FOR ONLY $549! (Original $675)
5 Reasons You’ll Love Deep Tissue Laser Therapy: 1. It Works: The No. 1 reason you’ll love laser therapy? It works! Deep tissue laser therapy can provide powerful pain relief, promote tissue repair, and reduce swelling. 2. It’s Fast: Treatments typically last 4–7 minutes, and many patients report pain relief and improved range of motion after the very first treatment. 3. It Lasts: Benefits extend far beyond the treatment itself and continue working for 36 hours after the machine is turned off. 4. It’s Safe: Laser therapy offers a safe alternative to opioids and surgical intervention in many cases. 5. It’s Painless: Laser therapy is administered directly to the skin. You will feel a sense of soothing warmth with no pain, no shock feeling. Many patients reported enjoying the experience, especially when the massage ball treatment head is used to deliver the “laser massage.”
Treatable conditions:
Scientifically proven to reduce pain and inflammation! Scan the QR code to find out how:
Call us at 206-524-6702 to take advantage of this deal while it lasts!
And many more, including nerve pain and neuropathies, TMJ, arthritis, sprains, and strains!
206-524-6702
www.KaizenSeattle.com
Don’t just take our word for it. Check out what these patients had to say about their Kaizen Physical Therapy experience!
ALL IN ALL, AN AMAZING, POSITIVE EXPERIENCE! “This is the second time Marina has helped me, first with lower back issues in May 2023 and then with recovery from a wrist and thumb injury in November 2023. Her methods and manners are gentle and effective and the home exercises were always explained very clearly and helped me progress in my recovery. The rest of the staff are friendly, helpful, and really fun to talk to. All in all, an amazing, positive experience!” –Kim H.
I KNOW I WOULDN’T GET HERE ON MY OWN! “My experience was great. My treatment at Kaizen PT strengthened my lower back a lot and reduced my pain significantly. I know I wouldn’t have gotten there on my own and I am grateful to them.” –Robert M.
ONCE AGAIN, KAIZEN HELPED ME HEAL! “My left knee replacement procedure recovered successfully and rapidly. Natalie Moncayo is a talented and successful professional therapist. My recovery from her practical, biologically informed sessions and extracurricular workouts was rapid and effective for me. Knowing that she is still at work, I will continue doing these exercises. Once again, Kaizen helped me heal! Thank you.” –Steven S.
MY EXPERIENCE WITH SHARONDA AT KAIZEN PT HAS BEEN WONDERFUL! “My experience with Sharonda at Kaizen PT has been wonderful. She is helping me rehab after a total knee replacement and her treatments have improved my knee every time. I highly recommend her to anyone needing physical therapy.” –Suzanne J.
Call us at 206-524-6702 to schedule now!
206-524-6702
www.KaizenSeattle.com
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