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MARCH 2026
847-515-8970 • KineticPTS.com
When Spring Break Grows Up One More Week of Sand Before College Calls
Every March, our family does the same thing: We pack the car, point it south, and head to St. Pete Beach. It’s been our spring break tradition for as long as I can remember. Warm air, white sand, the same stretch
St. Pete is familiar in the best way. We know the area, the rhythm, the little routines that make it feel like ours. We hit the same seafood spots, and every year Nathan orders crab legs, even
even really want the doughnuts. But they were free, and that was reason enough for those two. This year, Zach won’t be with us, and that adds another layer to the whole experience. Nathan will still have fun, but it won’t be the same. And next year, both boys will be in college, which means spring break might look a lot quieter (or nonexistent) for us. Eventually, maybe it’ll just be my wife and me again. She’ll be sunbathing and reading a book, and I’ll be sitting under an umbrella as I try to avoid reapplying sunscreen for the fourth time. As a physical therapist, I spend my days helping people move forward, recover, adapt, and start new chapters. Being a dad reminds me that growth always comes with a little loss, too. This trip feels like the closing of a chapter, but it’s a good one. All good memories. And if traditions ever come back around one day, with grown kids, partners, or even grandkids, I’ll be ready. Until then, I’m soaking up this last one, bittersweet and sunny, just the way it’s always been. –Mike Ulmer
though it’s an incredible amount of work for what feels like three bites of food. But once a year, that’s the deal. You don’t argue with tradition. There’s skimboarding, too, or at least there used to be. Watching the
of water, the same familiar places. This year feels different, though. This trip marks the last
official family spring break before my son Nathan heads off to college, and I’ll admit, that reality hits harder than the Florida sun.
boys sprint toward the shoreline, toss the board down, and jump on at exactly the wrong moment was always entertaining. And then there are the seashells. St. Pete might as well be the seashell capital of the world. They used to collect them by the handful, carefully inspecting each one like it was treasure. I’m not sure Nathan will be doing that now, but stranger things have happened. One of my favorite memories (and one I still laugh about) involves a Dunkin’ Donuts across the street. At around 10 p.m., they’d give away whatever doughnuts were left from the day. The boys didn’t need the sugar. They didn’t
When you’re in the thick of parenting, time plays tricks on you. One minute you’re chasing toddlers who are determined to bury each other alive in the sand, and the next, you’re watching an 18-year-old walk ahead of you, taller than you ever imagined he’d be. We have photos from those early years, both boys grinning from inside the mouth of a ridiculous toy shark on the dock, sand stuck everywhere it shouldn’t be. One year, we recreated that same photo when they were older, just to prove that time really does fly, whether you’re ready for it or not.
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Omega-3s Are Your Mind’s Secret Weapon
Beat Brain Fog Fast
Ever wonder why some days your thinking feels sharp and effortless, while other days your mind feels foggy? Part of the answer might come down to nutrition. The brain may weigh only a few pounds, but it consumes a remarkable amount of energy and relies on specific nutrients to keep its billions of cells communicating smoothly. Among the most important of these nutrients are omega-3 fatty acids, which act as structural building blocks and chemical support systems for the brain at every stage of life. THE BRAIN’S NEED FOR OMEGA-3S Omega-3s, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), play essential roles in forming and maintaining healthy brain tissue. DHA is a major component of gray matter and contributes to the flexibility and integrity of neuronal membranes. Research shows that during pregnancy and early childhood, DHA is selectively drawn into the developing brain, shaping cognitive and visual function long before we’re old enough to think about nutrition. OMEGA-3S AND COGNITIVE PERFORMANCE The benefits of omega-3s continue well beyond early development. Studies have linked adequate levels of DHA and EPA to sharper memory, stronger learning ability,
and improved overall cognitive performance. For example, adults with low dietary DHA have shown notable improvements in memory after supplementation, suggesting that even shortfalls in young, healthy individuals can impact brain function. Other research shows improvements in attention, mental stamina, and mood regulation, further demonstrating the wide-ranging cognitive value of omega-3 intake. OMEGA-3S AND COGNITIVE DECLINE A growing body of research suggests that maintaining higher levels of omega-3s may help protect the brain as it ages. Reviews show associations between higher omega-3 intake and reduced risk of dementia or cognitive deterioration, with DHA appearing especially important. Additionally, newer trials suggest that omega-3 supplementation may enhance motivation and mental clarity in individuals experiencing inflammation-related mood or cognitive symptoms. While omega-3s aren’t necessarily magic, they are fundamental to building and maintaining a healthy, resilient brain. Regularly incorporating fatty fish, walnuts, flaxseeds, or chia seeds, or using supplements when needed, can support clarity, memory, and long- term brain health.
PATIENT TESTIMONIALS Getting Confidence Back
“My knee got stronger! I had complete knee replacement surgery on April 7, and then had three at-home physical therapy sessions before I came to Kinetic. Emilie did a good
“You guys are wonderful! Mandie
and the entire staff have been
wonderful. I came in with pain in my neck and shoulder that bothered me for over a year. Within 4–5 weeks all pain is gone and I am feeling ‘great.’ Thank you for a ‘great’ experience!” – Chet Landis
job of planning my program and my knee got stronger and I had less pain. I realize my journey doesn’t quit here, and it will take many exercises at home and the gym. Thank you, Emilie, for guiding me through this process.” – Carol Stonecipher
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Spring-cleaning often starts with the best intentions: fresh air, open windows, and the promise of a cleaner space. But somewhere between reorganizing closets and scrubbing floors, your body starts complaining. What most people don’t realize until afterward is that spring-cleaning is a full-body workout in disguise. Without the right approach, it can leave you stiff, sore, and wondering why tidying up feels harder than a trip to the gym. A few simple adjustments can help you clean smarter, not harder. WHY DOES CLEANING LEAVE YOU SORE? Household chores involve more physical work than most people realize. Repeating the same motions over and over, staying bent forward for long periods, or lifting awkward items can overload muscles and joints. Common trouble spots include the lower back, neck and shoulders, knees, and even the wrists and hands. These areas take the brunt of bending, gripping, kneeling, and lifting, especially if your body isn’t used to it. TIPS TO STAY PAIN-FREE WHILE SPRING-CLEANING • Maintain good posture: Keep your spine aligned, avoid hunching forward, and engage your core when reaching or lifting to reduce strain on your back and neck. DON’T LET SPRING-CLEANING BREAK YOUR BACK
• Lift properly: Bend at your knees instead of your waist, keep heavier items close to your body, and lift slowly to protect your back. • Take regular breaks: Pause every 30 minutes to rest, stretch, and reset so your muscles don’t become overworked. • Wear supportive footwear: Cushioned, nonslip shoes provide stability and help reduce stress on your feet, knees, and lower back. • Use ergonomic cleaning tools: Long-handled dusters, lightweight vacuums, and kneeling pads minimize bending, reaching, and pressure on your joints. • Warm up before you start: Gentle movements like shoulder rolls, neck stretches, and leg swings prepare your muscles for activity and help prevent stiffness. • Pace yourself: Break large projects into smaller sessions and spread them out over several days instead of doing everything at once. • Delegate when possible: Sharing tasks with family members reduces physical strain and makes spring-cleaning more manageable. Spring-cleaning doesn’t have to come with aches and pains. With mindful movement, the right tools, and a steady pace, you can refresh your home while keeping your body feeling strong. If pain lingers after the dust settles, our team can help you get back to moving comfortably again.
Sudoku
Zucchini Noodle Pad Thai
INGREDIENTS Pad Thai • 2 medium zucchini • 2 tbsp olive oil, divided • 1/2 lb peeled and deveined shrimp • 3 cloves garlic, minced • 1/2 red bell peppers • 3 green onions • 1 large egg • 2 cups bean sprouts • 1/3 cup roasted peanuts • 1/4 cup chopped cilantro (optional) • Lime wedges (optional) Sauce • 2 tbsp rice vinegar • 2 tbsp fish sauce • 3 tbsp ketchup • 1 tsp packed brown sugar • 1/2 tsp cayenne pepper • 1 tsp chili garlic sauce
DIRECTIONS 1. In small bowl, combine sauce ingredients; set aside. 2. Using vegetable spiralizer, cut zucchini into noodles. 3. Heat large pan on medium-high heat. Add 1 tbsp olive oil (reserve the other half). 4. Add zucchini noodles; cook for 2–3 minutes. 5. Let noodles rest for about 3 minutes. Remove noodles, drain, then reheat pan. 6. Add remaining olive oil and garlic; cook 30 seconds. 7. Add shrimp; cook 3 minutes. 8. Add bell peppers and green onions; cook 1–2 minutes. 9. Add egg and stir until cooked 10.Add back zucchini noodles, then add sauce, and cook for 1 minute. Then add bean sprouts. 11. Serve, garnishing with roasted peanuts, cilantro, and lime wedges as desired.
Inspired by WhiteOnRiceCouple.com
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847-515-8970 KineticPTS.com
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INSIDE
Cherishing the Last Spring Break Before Everything Changes PAGE 1 The Tiny Nutrient That Supercharges Your Brainpower PAGE 2 Patient Testimonials: Getting Confidence Back PAGE 2 Sweep, Scrub, Repeat (Without the Soreness) PAGE 3 Zucchini Noodle Pad Thai PAGE 3 Pack Like a Pro and Say Goodbye to Suitcase Overload PAGE 4
Your Carry-On, Upgraded A GUIDE TO MASTERING THE MINIMALIST TRAVEL MINDSET
We’ve all been there: juggling bags, hunting for space in overhead compartments, and wishing we had packed lighter. But with these five simple strategies, you can pack less, move faster, and enjoy your adventure instead of dragging it around. CHOOSE A SMALLER BAG TO GUIDE YOUR PACKING. We all have that impulse to pack “just in case,” stuffing extra clothes and gadgets into our luggage because, well, there’s room. But here’s the trick: Pick a smaller bag than usual. A carry-on around 10 liters smaller than what you usually use acts as a gentle nudge, forcing you to rethink what you need. BUILD A CAPSULE WARDROBE FOR TRAVEL. Clothes are where overpacking really sneaks in. Instead of thinking in terms of outfits, think in terms of items. Build a travel capsule wardrobe of 10–12 mix-and-match pieces, including shoes and jackets. These can cover a week or more. Don’t stress about underwear; pack what you need outside the capsule. The goal is simplicity, flexibility, and style without the suitcase overload. MAXIMIZE SPACE WITH COMPRESSION CUBES. Packing cubes might not reduce the amount you bring, but they sure make it fit better. Compression cubes
help you organize and compact your clothing, allowing even a modest bag to hold everything neatly. KEEP TOILETRIES TINY AND SIMPLE. Skip the half-bottle of shampoo and overstuffed toiletry bag. Travel-size containers for shampoo, soap, toothbrush, toothpaste, deodorant, sunscreen, and a few first-aid essentials are all you need. Bonus: Running out of toothpaste gives you a perfect excuse to explore a local grocery store. You might even discover a quirky, new favorite. THINK SHORT, EVEN ON LONG TRIPS. Longer travel doesn’t mean more packing. Essentials, such as your passport, phone, chargers, a water bottle, a comb, and a travel pillow, remain constant. Clothing? Keep it minimal and plan to do laundry. Sink-washing, hotel services, or local laundromats all work. A few spins in water and a quick hang to dry is surprisingly effective. Travel lighter, explore further, and enjoy the freedom that comes from packing smart. Less baggage means more adventure, and a little extra space for souvenirs.
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