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PATIENT PULSE
(858) 675-1133 | waterpt.com
15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128
27 Years of Growth, Grit, and Gratitude A LOOK BACK AND A PEEK AHEAD
The end of a year always makes me pause. It’s that natural time to look back at what’s behind us and ahead to what’s next. When I do that, I can’t help but feel proud because North County Water & Sports Therapy Center (NCWSTC) has been thriving for 27 years. Twenty-seven years! That number still surprises me sometimes. And let me tell you, it hasn’t been a solo mission. Over the years, team members have come, gone, and left footprints. Every person who’s walked through our doors as part of our team has helped shape NCWSTC into what it is today. Right now, I feel especially grateful for the incredible group of people I work with daily. Our current team is strong, supportive, and all-in. Recently, I brought Michael on as our clinic manager, and honestly, I should’ve done it years ago. He’s a fantastic physical therapist who patients love, but beyond that, he’s brought a new level of organization and leadership that’s made a huge difference for all of us. He’s helped make us a great place for patients and a better place to work. Then there’s Michelle, our office manager. I don’t know how she manages to juggle everything on her plate, but she does it with grace. She’s the glue that holds so much together. And up front, Michelle and Kathie are often the first faces
our patients see when they walk in to start their recovery journey. Their warmth and smiles help set the tone for every visit. Our clinical team, Lou, Kody, Della, Eric, and Jan, reminds me every day why I started this practice: quality patient care, compassion, and making a difference in people’s lives, one patient at a time. They wholeheartedly represent everything we stand for here! Now, it hasn’t all been smooth sailing. One of the most defining moments for me came in March 2020, when the world stopped overnight due to COVID-19. I remember sitting in the office, watching the governor announce that California was shutting down, and just thinking, well … this can’t be good. My next reaction probably isn’t fit for print, but after that shock, I knew we had to figure it out. The next day, our whole team jumped on Zoom to plan. We called every patient, reorganized everything, and somehow kept going. It wasn’t easy, but everyone pulled together. Some roles changed, some worked from home, and we all made sacrifices, but no one lost their job. That was important to me. I wanted everyone to feel secure, even in the middle of chaos.
even though, truthfully, running a business has only gotten tougher since then. Costs are up, staffing is harder, and the world feels more complicated. But we keep showing up, doing what we do best, and taking care of people. Moments with patients, honestly, keep me going. When someone takes their first steps after an injury, says they don’t need their walker anymore, or tells us they can finally do something they love again, it’s magical for me. Sometimes, a patient I’ve never even treated will stop me in the hallway just to say, “Thank you for creating such a great environment.” Those are the moments that make it all worth it. Usually, they come on the days when I need it most. When I started this business, it was literally just me, myself, and I. (Yes, I had a lot of staff meetings.) I never set out to build something this big; it grew naturally. One patient turned into two, then five, then a full schedule, and before long, I needed help. And with help came all the lessons only experience can teach. I’ve learned a lot through trial and error, but I wouldn’t trade those lessons for anything. As for the future, I’m excited. Change is always coming, and I’m okay with that. My hope is to help foster the next generation and mentor and support younger therapists who want to carry this work forward with the same heart and values. As we close out another year, I want to thank my team, our patients, and everyone who’s been part of this journey. Here’s to 27 years of growth, grit, and gratitude, and of course, all the good things to come! Happy New Year!
Looking back, that’s one of my proudest moments, not because it was perfect, but because we didn’t quit. I decided that this pandemic would not take us down, and it didn’t. We came out the other side stronger,
REFERRALS WELCOME! A referral is the greatest compliment you could ever give us. If you know someone in need of our expert services, we welcome the opportunity to help! Feel free to pass along this newsletter, or have them give us a call at (858) 675-1133. We greatly appreciate it!
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INHALE THE FACTS DEEP BREATHING IS YOUR SCIENTIFIC SHORTCUT TO STRESS RELIEF
When you feel angry or stressed out, a few deep breaths can be more powerful than they seem. That inhale is like a reset button for your body, sending signals to your nervous system, slowing your heart rate, and quieting the mental storm. Deep breathing isn’t just hot air; it’s scientifically proven to be one of the simplest hacks for calming the mind and body. Inhale deeply, and let’s explore what happens internally when you breathe back to balance. Most of the time, you don’t think about breathing; your body naturally handles this task as you go about your day. But when you control your breath, you trigger a rest and digest mode that slows your heart rate and sends more blood to your gut to help digestion. The brain manages breathing and heart rate in the same parts of the brain, and they work together. With each breath you take, your lungs expand and the pressure on your heart and blood vessels shifts. This rhythm directly links how you breathe and how calm or alert you feel. The
slower and more relaxed your breath is, the less your internal systems are gearing up for a battle.
Deep breathing reduces stress and triggers your blood pressure and nervous system to relax. It doesn’t just change your mental state; it can also ease minor physical pain, such as headaches or an upset stomach. Pain stresses your body out, so easing your aches will help your parasympathetic nervous system take the reins and focus on recovery rather than alertness. To get the full benefits from this mindfulness technique, sit upright and take a slow, deep inhale through your nose. Place one hand on your belly and one on your chest to feel your rib cage expand and your belly rise as the lungs fill. Keep this up until you feel a wave of calm come over you. So, next time you’re feeling on edge, inhale and see why, sometimes, the simplest science is a breath of fresh air.
Get to Know Dr. Kody Boles
Dr. Kody Boles, PT, DPT, graduated with a Doctorate in Physical Therapy (DPT) from Eastern Washington University and a Bachelor of Science in human physiology from Gonzaga University. His extensive education provided him with a strong skill set, including evaluation and rehabilitation of musculoskeletal injuries and future injury prevention, utilizing techniques such as myofascial mobilization, active pin and stretch, strength and conditioning, trigger point release, barbell training, return-to-run, and return-to-sport exercise-based interventions. Kody has experience in a wide variety of patient populations, including active adults looking to return to exercise or improve their quality of life, athletes, adolescents, active and retired military, post-surgical patients, triathletes, and runners. When not at work, Dr. Boles is passionate about playing recreational soccer and enjoys training via weightlifting and running whenever he can. He is dedicated to empowering, educating, and providing unparalleled care to patients of all ages and abilities. He believes everyone is capable, robust, and resilient beyond measure. Dr. Boles’ ultimate goal is to walk alongside you to assist your ability to achieve the life you want!
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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 LAUGH THERAPY
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!
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INGREDIENTS • 2 pints cherry tomatoes • 2 (15-oz) cans no-salt-added cannellini beans, rinsed • 4 medium cloves garlic, finely chopped • 2 tsp Italian seasoning • 1/4 tsp salt • 6 tbsp extra-virgin olive oil, divided
• 6 oz feta cheese, packed in brine, cut into 4 pieces • 1 tbsp hot honey • Basil leaves, for garnish • 4 slices toasted whole-wheat country bread, optional, for serving
DIRECTIONS 1. Preheat oven to 450 F. 2. In a large, oven-safe skillet, combine tomatoes, beans, garlic, Italian seasoning, and salt. 3. Drizzle with 5 tbsp of olive oil and stir gently. 4. Add feta pieces 2 inches apart in the mixture and drizzle with remaining olive oil. 5. Bake for 30–35 minutes, or until the tomatoes have burst. 6. Remove from oven and drizzle with hot honey. Garnish with basil leaves, and serve with toast if desired. 3 (858) 675-1133 Inspired by EatingWell.com
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Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 waterpt.com
15373 Innovation Dr. #175 San Diego, CA 92128
INSIDE THIS ISSUE 1 Celebrating 27 Incredible Years at NCWSTC 2 The Body’s Natural Reset Button
Get to Know Dr. Kody Boles 3 Rebuilding Muscle With the Power of Protein
Baked Feta, Tomato, and White Bean Skillet 4 San Diego’s ‘Coolest’ Events Are Back! THE SEASON OF FUN HAS ARRIVED! LIGHTS, LAUGHS, AND LOCAL TRADITIONS
It’s here! It’s finally time for cooler weather, holiday festivities, and community fun! This winter, check out these events to add to your calendar and share with your family and friends. Balboa Park’s December Nights You won’t want to miss one of San Diego’s largest free public celebrations. The park lights up (literally), museums open, and you can enjoy music, food, performances, and cultural celebrations. Even if you’ve seen Balboa Park many times before, this event is magical! San Diego Bay Parade of Lights This is a long-loved tradition: boats gliding along the bay, decorated to the nines for the holiday season. If you can snag tickets on the water (or a good view from shore), it’s magical. The theme this year is “Out of This World Christmas.” San Diego Zoo Jungle Bells From Dec. 19 to Jan. 4, the San Diego Zoo transforms into a festive wonderland with holiday decorations, musical performances, lights, special treat stands, games, and joyful vibes. Jungle Bells is a great option for families or anyone wanting a seasonal experience with animals and lights. San Diego International Auto Show From Jan. 1–4, car lovers, families, or anyone curious about the latest EVs, cool rides, and automotive tech will love checking out the San Diego International Auto Show. There are displays, test drives, and eye candy for new and future car enthusiasts. San Diego Rodeo Rodeo fans, here’s your chance. The rodeo brings in big Western energy with bull riding, barrel racing, kid-friendly events, and more! It combines all the best rodeo staples in a huge stadium setting at Petco Park from Jan. 16–18.
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HOLIDAY GIVING Join Us in Giving Back and Supporting Our Military Families
HOW YOU CAN HELP 1. Purchase raffle tickets for a chance to win one of our amazing gift baskets (call or stop by the office to see what is inside); 100% of the ticket proceeds go to the Fisher House. The drawing will take place on Thursday, Dec. 18, at noon, so buy your tickets early!
There is no better way to spread holiday cheer than by helping worthy organizations and those in need. This year, North County Water and Sports Therapy Center will once again participate in a holiday drive to benefit the San Diego Fisher House. We are honored to work with such an amazing institution, and we hope everyone can contribute
2. Drop off non-perishable items, gift
to our efforts. Supporting the San Diego Fisher House makes the holidays and the rest of the year brighter for active- duty service members, veterans, and their families. Fisher House offers a “home away from home” at no cost for families of patients receiving medical care at military treatment facilities. Every Fisher House provides comfortable accommodation that allows military families to focus on
cards, or cash donations to the clinic by Wednesday, Dec. 31, 2025. Priority items include: Disposable Coffee Cups (12-ounce), Plastic Utensils: Forks, Knives, and Spoons. Paper bowls, Paper Plates (5” & 9”), Toilet Paper, Paper Towels, Paper Bowls, Magic Erasers, Swiffer Dry, Swiffer Wet, Batteries (AA and AAA), Napkins, Ziplock Bags (quart and gallon), Pledge Furniture Polish, Tide Detergent, Cooking Oil, Hot Chocolate Packets, Canned/Dry Goods: Ramen, Pasta, Tuna, Chili, Soup, etc., Individually Packaged Snacks: Granola Bars, Nuts, Chips, Jerky, Crackers, Cookies, etc.
their loved one’s medical care and recovery. Guests are warmly welcomed by caring and compassionate staff members who offer encouragement and provide families with information about resources and services available to help meet their needs. We are lucky to have such a strong veteran community, and we want to do everything we can to give back to them this holiday season.
For a full list of items, give us a call at 858-675-1133
3. Donate anytime online at FisherHouseSoCal.org/the-houses-san-diego
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We Are a Little Extra This Year …
We’re extra thankful this holiday season for our colleagues, clients, family, and friends. North County Water and Sports Therapy Center family wishes you joyful blessings in the new year. “Happy Christmas to all, and to all a good night!”
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