Take a look at our March newsletter!
MARCH 2023
KaizenSeattle.com | 206-524-6702
HOT TUB GRIME MACHINE On Spring, Cleaning, and Big Messes
Spring is in the air, and I love this time of year because it means the start of baseball season as players report to spring training. I like to joke that since no one has won or lost yet, at the beginning of the season, every team is technically in first place — including my team, the Mariners. I’ve attended spring training a few times in Arizona, and it’s an enjoyable experience. The weather is getting nicer, the sun is out, and everyone has food and drinks as they sit back and watch the practice. You can often get right up against the chain-link fence and be only paces away from the players. Depending on the time of day — and how hard their coach has worked them — they’re often pretty receptive to shaking hands and signing autographs. Of course, this season also means spring-cleaning. Theresa and I like to divide and conquer the house, going top to bottom and room by room. If you let it, the process can get overwhelming, so we address one section of the house every week. Above all, we try to eliminate almost everything we haven’t used in a year or two. If it’s just collecting dust, it doesn’t belong in the house any longer, and it’s nice having everything less cluttered. We generally keep the house pretty tidy, but big messes are bound to happen when you have kids. One particularly awful mess came last summer when my sister-in-law’s family visited us. Their son was about 3 ½, the perfect age to play with my daughter Allison, who was 3 as well. The adults hung out inside while the kids played on the back patio. We peeked out the window periodically to ensure all was well, and they seemed to be having a good time. It had probably been a bit longer than it should have been since we last looked when the hot tub suddenly caught my eye. The perfectly balanced water had now become a dark, murky color. For several minutes, the kids had been picking up the freshly-laid bark around the house, carrying it up the stairs,
and methodically dumping it in the hot tub. Piles of it caked along the bottom and floated on the surface. My sister-in-law’s husband later remarked that I kept an incredibly cool head. I picked up my nephew, carried him inside, did the same with my daughter, and went straight to cleaning out the hot tub. I managed not to even yell, but inside my head, I could barely comprehend what had happened. Everyone seemed to realize it was best to leave me alone while I cleaned up the mess. I became concerned the bark would get caught in the automatic pump, so I used a hand pump to remove most of the 400 gallons of water. Then, I cleaned all the wet dirt and bark out of the bottom with a shop vac. Next I focused on pressure washing the hot tub inside before refilling it and beginning to balance the chemicals all over again. It took hours. Thankfully, we all laughed about it after the fact, and Allison will probably keep hearing the story well into adulthood. Whatever dreaded spring-cleaning chore you face this year, rest easy that it’s probably not as bad as my hot tub adventure. And if it is, it will be over soon enough. –Dr. Colin Sisco
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Soreness or Pain? KNOWING THE DIFFERENCE MATTERS
Exercising improves our bodies and minds, including mental health, sleep quality, and disease prevention. However, the one downside to exercise that deters some people from engaging is soreness the day after a workout. However, soreness is completely normal! It means your body worked hard to become healthier and stronger. But sometimes, that soreness can be more intense, and the level of discomfort is more severe than a subtle throb. When the discomfort after a workout is unbearable or persists for a few days, this may be a sign of pain from an injury. Telling the difference between an average level of soreness and something more serious can be difficult, especially if someone is starting their fitness journey for the first time. So, let’s set the record straight. Here is how to tell the difference between normal muscle soreness from exercise and pain from a possible injury. Soreness When we exercise and push our bodies to become stronger, we’re actually making tiny tears in our muscle fibers. This is normal; our muscles become stronger as the body repairs these tears because the fibers become thicker and more powerful. However, this tearing and repairing can make us sore the day after a workout.
To identify soreness, recognize that muscles will feel tender, and you may feel an ache when you try to use the muscle while sitting, standing, or lifting something. Typically, this ache is only present when those muscles move again, not at rest. However, the longer these muscles stay static, the tighter the muscles will get as they repair, which makes moving them again painful. So, the critical characteristic here is that soreness is typically present as you force the muscle to move .
Muscle soreness should also only last for 2–3 days and onsets about 24 hours after physical activity occurs.
Pain Be concerned if the sensation is a more jarring and sharp pain rather than merely soreness with movement. Pain can occur outside the worked muscles, like in the joints or tendons of an affected area. While soreness is a dull ache, pain can feel like a stab with specific movements. Also, pain may be present even when the muscle is not moving . If someone is lying down after a workout and feels pain in their knee, even when not in use, that is pain, not just routine soreness. Pain may last longer than 2–3 days and can happen as you exercise or within 24 hours. Also, while muscle soreness subsides as the muscles move, pain can become more severe when you move the injured area again. If you believe your discomfort is pain and not muscle soreness, consult with your doctor to help identify the injury and outline the next steps you should take to heal.
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What Is Healthspan? And How Can You Improve It?
Invest in all aspects of your fitness. Exercise is always an excellent investment for a healthier life, but to increase your healthspan, you’ll need to invest in all facets of your fitness, not just cardio. To diversify your health investments, focus on strength, power (how much energy you can output in a short time), balance, flexibility, and cardio. You can accomplish this through any activity, but ensure that your weekly exercises are well-rounded and include at least one exercise in each category. How much you invest matters. We all get busy, that much is true, but how much time you invest in your health makes a difference in how much you get on the return. Ideally, you want to exercise in one of the above categories for 30 minutes daily. If your schedule is slammed, and exercise seems impossible to fit in, try to exercise at a higher intensity (at a level where you cannot hold a conversation
If you're retired or about to retire, you have a new and exciting life ahead of you. You may plan to travel the world, start a home project, or adopt a pet. Whatever you decide to do in your retirement, it’s essential to ensure you have as much time to enjoy it as possible.
So, how do you make it last?
The best way to ensure you get the most out of your life after retiring is to focus on improving your healthspan. While your lifespan is how long you live, your healthspan is how long you can do things independently with complete physical and cognitive ability. Your healthspan also impacts the quality of life left in your lifespan, and the more you invest in it, the more you can enjoy your sunset years to their fullest. Here’s what you can do to invest in your health now to get the highest return in the future.
during it) for at least 15 minutes a day for roughly the same results.
Investing in a well-rounded exercise routine with consistent time durations can improve your healthspan for many years. While the amount of time you have left is important, the quality of that time undoubtedly matters too. When you invest in your healthspan, you’re investing in your independence!
CLASSIC CABBAGE ROLLS Inspired by TasteOfHome.com INGREDIENTS
TAKE A BREAK!
• 1 medium head cabbage • 1 1/2 cups chopped onion, divided • 1 tbsp butter • 2 14.5-oz cans Italian stewed tomatoes • 4 garlic cloves, minced
• 2 tbsp brown sugar • 1 1/2 tsp salt, divided
• 1 cup cooked rice • 1/4 cup ketchup • 2 tbsp Worcestershire sauce • 1/4 tsp pepper • 1 lb lean (90%) ground beef • 1/4 lb Italian sausage
DIRECTIONS
1. In a Dutch oven, cook cabbage in boiling water for 10 minutes; drain. Rinse in cold water; drain. Remove 8 large outer leaves; set aside. 2. In a large saucepan, sauté 1 cup onion in butter. Add tomatoes, garlic, brown sugar, and 1/2 tsp salt. Simmer sauce for 15 minutes, stirring occasionally. 3. In a large bowl, combine rice, ketchup, Worcestershire sauce, pepper, and remaining onion and salt. Crumble beef and sausage over mixture and mix. 4. Remove thick vein from cabbage leaves for easier rolling. Place 1/2 cup meat mixture on each leaf; fold in sides. Starting at an unfolded edge, roll leaf to completely enclose filling. Place rolls seam side down in a skillet. Top with sauce. 5. Cover and cook over medium-low heat for 1 hour. Reduce heat to low; cook 20 minutes longer or until a thermometer inserted reads 160 F.
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
INSIDE THIS ISSUE
1. Dr. Sisco’s Biggest Mess
2. The Difference Between Muscle Soreness and Pain 3. The Investment You Can't Afford to Skip
Classic Cabbage Rolls
4. A Viral Workout That Actually Works!
A WORKOUT TREND THAT’S HERE TO STAY THE POWER OF 12-3-30
Benefits of the 12-3-30 Exercise One reason this workout is gaining so much traction on the internet is because of the benefits. The first benefit users love is that this exercise gives you almost all of the same aerobic perks as running without the high impact on joints (thanks to that 12% incline!).
Workout fads come and go, but the benefit of aerobic exercise has never gone away. Right now, a popular exercise trend called the 12-3-30 Workout is circulating the internet. The thing is, this fad actually works, and fitness professionals are giving this exercise the green light.
So what is it, and why is it so good for you?
12-3-30 Explained The 12-3-30 Workout is pretty simple once you understand what the numbers stand for! Each number in the name correlates to a part of the exercise performed on a treadmill. Twelve percent is the incline you set the treadmill to, 3 mph is the speed at which you walk, and 30 minutes is the amount of time you walk. That’s it! These three numbers create the ideal circumstances in which your body has the resistance to utilize its muscles while also moving fast enough to increase heart rate and reap aerobic benefits. And 30 minutes a day, five days a week, is the ideal exercise to ensure your heart, body, and mind stay healthy.
The second benefit the 12-3-30 Workout offers is endurance. Walking uphill instead of on a flat terrain causes us to activate more muscles, while 30 minutes of exercise forces us to remain at a high-intensity level for longer. This ultimately forces our bodies to acclimate to rigorous movement, which improves our health. Like any other workout, the 12-3-30 is also great for weight loss, regulating blood sugar, and improving cardiovascular health. But it’s also important to remember that no one exercise should be your only source of movement. Consider adding the 12-3-30 exercise to your weekly rotation, or use it to follow your weight training or other strength exercises for the best results.
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HAVE YOU CLAIMED YOUR COPY OF COLIN SISCO’S BOOK?
A special offer for present and past clients of Kaizen PT, chock-full of natural treatment secrets for your lower back pain and sciatica. “Back to Normal” Natural Treatment for Back Pain and Sciatica
Free Lower Back Pain and Sciatica Workshop at Kaizen PT! In this book, you'll discover: • The No. 1 mistake back pain sufferers make • How to know if physical therapy can help your back pain and sciatica • The three common causes of back pain and sciatica • The top three exercises for stenosis and arthritis • The three best exercises for herniated discs BACK PAIN AND SCIATICA WORKSHOP reveals how to naturally heal back pain and sciatica for good. Do you... * Suffer with back pain or leg pain when you stand or walk? * Have pain when you sit for long periods such as driving or at restaurants? * Get pain, numbness or tingling into your butt, groin or down your leg? * Does your back ever "go out" if you move the wrong way? * Afraid your pain will get worse if you don't do anything? If you answered YES to any of the above questions or have a stubborn spouse who is in denial - this workshop may be a life changing event for you. This FREE Workshop is for you if you have... * Missed work due to sciatica or back pain. * Lost out on a family vacation or activities you love because you're afraid of aggravating your sciatica. * Found yourself worrying more about your pain, numbness and tingling rather than living your life. * TRIED EVERYTHING and just want to get Back to Normal. To reserve your seat at our next workshop, go to kaizenseattle.com/workshop PLUS, you'll get to read real-life stories from clients who've been treated right here at Kaizen PT.
Colin Sisco Kaizen Physical Therapy PLLC
BACK TO NORMAL Natural Healing Without Medications, Injections and Surgery
BEFORE WE COVER HOW TO CLAIM YOUR COPY, TAKE A SNEAK PEEK AT THE INTRODUCTION TO “BACK TO NORMAL.”
Continued on Back ...
WHY READ “BACK TO NORMAL”? ... continued from Front
This book was written for YOU.
The purpose of this book is to help YOU live a happier and healthier life. Inside, you will find tools and information to give you a better understanding of the human body and a better understanding of your own body. As many say, “Knowledge is power.” The more knowledge we have about something, the better we can control that area of our life. The more knowledge you have about how your body works, the easier it will be to live a healthier life. If you’re suffering with back pain and sciatica and feel like everyone else gets to live life and have fun while you’re sitting on the sideline ... You should read “Back to Normal.” Use it. Gain knowledge. Take control of your body. Happy healing! Introduction
Physical Therapist –Colin Sisco
P.S. This book was written by Colin Sisco specifically for back pain and sciatica sufferers who are looking to heal naturally. If at any time you are reading this book and have questions, you can email him at colin@kaizenseattle.com .
We’re giving away more copies of “Back to Normal.” Why? Because you are the reason Colin published this book.
To claim your copy, call Kaizen PT at 206.524.6702 and schedule an appointment this month! We will run this until we give away another 100 copies, so call today! Appointments are first come, first served. This offer is limited to the first 100 people who call, so don't wait!
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