YOUR MOVEMENT MONTHLY
WWW.PEAKPERFORMANCESPORTSANDSPINE.COM| 509-453-PEAK (7325)
HELPING MY PATIENTS FIND THE DRIVE THEY NEED TO ACCOMPLISH THEIR GOALS
I’ve always been the type of person who enjoys being active and spending time with other people since I was a kid. I knew I wanted my career to fit in with the enjoyment I got from having an active lifestyle, but I also wanted to help others do the same. Originally, when I came out of high school, I didn’t have any plans to pursue a college degree. After working for several years, I had a change of heart and started attending college to receive a degree as an X-ray technician, but it didn’t feel quite right. The job didn’t have as much interaction with people as I wanted, and it just didn’t quite meet the expectations of what I really wanted to do for the rest of my life. So, my best option at the time was to continue earning my undergraduate degree and go back to the drawing board. While working on my undergraduate degree, I sought out job-shadowing opportunities to see what would be the best fit. Through one of my family member's recommendations, I started looking into becoming a physical therapist. During my time shadowing, I was able to see what physical therapists do, and more importantly, the impact they can have on people's lives. I found it exciting to see and hear how people were working hard and overcoming
relatively low points in their lives to achieve their goals and return to their desired activities. Following that first week, I knew being a physical therapist was the career I had been searching for. I started looking more seriously into what I would need to do to become a certified and dedicated physical therapist. Following completion of my undergraduate degree at Central Washington University, I knew I needed to seek additional opportunities to prepare for physical therapy school. Fortunately, I was able to meet Greg and the team, and things could not have worked out better since. I had the opportunity to work as an aide at Peak Performance for a year and a half in preparation for physical therapy school. During that time, I was able to see firsthand the hard work, care, and dedication required to be a successful physical therapist. Nothing else could have better prepared me for the transition to attending physical therapy school at Elon University than my time here with the team at Peak Performance. During physical therapy school, I stayed in contact with Greg and the team, and I feel very fortunate to have been provided the opportunity to transition directly from my final internship at Wake Forest Baptist
University sports medicine to working here as a physical therapist serving the people of Yakima Valley. The best part of what I get to do is help people achieve their goals. I often tell my patients, “Your goals are my goals.” Most people who come into physical therapy are a little bummed out about being injured or are suffering from chronic pain. I feel very fortunate to have the opportunity to help them figure out what they want to work toward, so I do all I can to help them achieve it. It’s very rewarding to see my patients turn the corner, overcome obstacles, and, ultimately, be successful. I’m working to help my patients realize their potential, and I’m trying to guide them through the best methods to attain it. Becoming a physical therapist has been a great opportunity for me to be that facilitator and support people who need help getting where they want to be.
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THE ANTI-AGING BENEFITS OF FREE WEIGHTS STAY TONED BY LIFTING WEIGHTS AT HOME
In her best-selling lifestyle guide “French Women Don’t Get Fat,” Mireille Guiliano advises women in their 50s to invest in a set of free weights — nothing too heavy, perhaps 3–5 pounds — in order to maintain their toned, youthful appearance and range of motion. She notes that lifting weights isn’t entirely necessary during your 20s and 30s, but it’s essential to maintain muscle tone and bone density in your later years. Though Guiliano’s evidence is anecdotal, the science confirms that lifting weights can be an indispensable aid to healthy aging for both men and women. A study published by the National Center for Biotechnology Information recommends strength training 2–3 times per week to lower your risk of health problems and preserve bone density, independence, and vitality. According to WebMD, “Muscle loss is one of the main reasons people feel less energetic as they get older. When you lift weights, work out on machines, use resistance bands, or do exercises with your own body weight (like pushups and situps), you build strength, muscle mass, and flexibility.”
have increased by about 20% since the 1970s. The same psychology that propelled humans to eat just a little bit more to survive is now contributing to serious overeating and a staggering calorie intake. There are a few simple tricks you can use to break this habit. Use smaller plates or measure out your food portions so you can clean your plate without guilt. You can also get into the habit of leaving a few bites on your plate to retrain your brain that it’s okay to not finish your food. (You can use your leftover food for compost or save it for later!) With a little effort and intention, you can break free of the pressure to clean your plate. You don’t have to join a gym to reap the benefits though; just pick up a set of free weights and a resistance band and research how to safely use them in your own home. Bodybuilding.com recommends designing a workout routine that includes one or two exercises for each of the major muscle groups: legs, back, shoulders, arms, chest, and abs. Try 8–10 repetitions per set, but don’t push yourself to use heavy weights. Even options that are 10 pounds or less should be enough to keep you chasing after your grandchildren for years to come. One public figure who has taken the weightlifting creed to heart is Supreme Court Justice Ruth Bader Ginsburg. The documentary “RBG” shows the 86-year-old judge at the gym, pumping lightweight iron with her personal trainer, and she even walked spring chicken Stephen Colbert through her routine on “The Late Show.” Ginsburg has called her trainer “the most important person” in her life apart from her family, which is a ringing endorsement for lifting weights if ever there was one.
JUST ONE MORE BITE HOW THE CLEAN PLATE PHENOMENON MAY BE KILLING YOUR DIET
As you celebrate your last backyard barbecue, consider this: If someone puts three helpings of potato salad on your plate, would you feel pressured to finish it? According to nutrition experts, this pressure to finish your plate is making people indulge a little too much. Dubbed the “clean plate phenomenon,” this overindulgence is troubling. Researchers have discovered that people feel pressured to clean their plates even when they feel satisfied or full. Even people who don’t fill their plates all the way often reach for that last piece or second helping because “one more bite won’t hurt.” Experts speculate that this compulsion could have stemmed from habits passed down from World War II, when rationing food was required for most, or from a fear of wasting food. Most people
have, at some point, heard an adult say to a child, “Eat up; there are starving children in the world.” But all those “one more bites” add up. Researchers from Vanderbilt University conducted a study in which participants were served individual plates with any number of cookies piled on top. They were instructed to eat three cookies, and afterward, researchers asked each of them if they wanted more. Those who had only one or two cookies left on their plates were more likely to indulge in a fourth or fifth cookie, while those who had no cookies left or had too many cookies left said they were full. Despite what you think about your own diet, this isn’t a problem sequestered to certain parties. Studies have found that plates and portion sizes in the U.S.
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CHRONIC ANGER, YOUR HEART, AND YOUR HEALTH HOW THIS EMOTION IS DOING YOU HARM
Anger is a common emotion. It’s natural, and it’s a part of how you respond to certain circumstances in your environment. It’s how you express extreme displeasure. However, new research suggests chronic anger can be detrimental to your health. Essentially, it comes down to this: If you are stressed, tense, easily irritable, angry, and “snippy” all the time, you may be doing serious harm to your well-being.
Studies have already shown a link between anger and the heart. People who showed signs of feeling anger on a regular basis experienced higher rates of heart disease. The first studies on the impact of anger came out in the 1950s and have since been confirmed: Chronic anger physically harms the heart. Why? When you get angry or upset, your brain triggers the release of specific hormones, including cortisol and norepinephrine. These hormones are responsible for triggering the “fight or flight” response. When these hormones enter the bloodstream, your heart rate increases and arteries constrict. This helps to more effectively pump blood to the arms and legs for a fight or a flight.
The problem is that when a person is constantly angry or upset, these hormones course through the body more frequently, stressing the arteries and internal organs. As a person ages, this stress can become more damaging. One study that appeared in the Psychology and Aging Journal looked into this phenomenon. Researchers found that there is a link between frequently experiencing anger and increased inflammation and chronic illness for people ages 80 and older. This equated to more instances of heart disease and dementia. The study also looked at other emotions, including sadness, which has also been linked to heart disease and other inflammatory diseases. Through a number of tests involving
200 participants ages 59–93, the researchers concluded anger was far more detrimental to a person’s health than sadness. Ultimately, if you regularly experience rage and frustration, properly dealing with your anger is one of the best things you can do for your health. Every person’s situation is different, and it comes down to getting to the bottom of what makes you angry so you can work through it, whether you work through it alone or with a mental health professional. Take the steps to prioritize your mental and physical health, and your efforts will pay off tenfold in the long run.
PALEO BREAKFAST CASSEROLE
TAKE A BREAK!
Inspired by TheLeanGreanBean.com
• 1/2 cup onion, diced • 1 red pepper, diced
1. Heat oven to 375 F. 2. In a large pan over medium heat, sauté onion, pepper, bacon, and sweet potatoes until bacon is completely rendered and onions are translucent. Then, add garlic and sauté for another 2 minutes. Finally, add spinach and continue cooking for another 3–5 minutes. 3. Transfer to a greased casserole dish. 4. In a mixing bowl, whisk together eggs and pour them over casserole. Season to taste. 5. Bake for 20–30 minutes, let stand for 5 minutes, and serve.
• 2 strips bacon, cut into squares • 1 large sweet potato, spiralized or grated • 2 cloves garlic, minced • 2 cups spinach • 1/2 cup chicken or vegetable broth (optional: substitute with water) • 1 tsp paprika • 6 eggs • Salt and pepper, to taste
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1. COVER TITLE 1. A HIEVING THE ACTIVE CAREER I WANTED INSIDE THIS ISSUE 2. STAY TONED BY LIFTING WEIGHTS AT HOME THE CLEAN PLATE CONUNDRUM 3. ANGER MAY BE HARMING YOUR HEART PALEO BREAKFAST CASSEROLE 4. WHY YOU SHOULD PLAY PICKLEBALL 2505 Racquet Lane Yakima, WA 98902 509-453-PEAK (7325) www.PeakPerformanceSportsandSpine.com
THE INCREDIBLE RISE OF PICKLEBALL
A SPORT FOR ALL AGES BECOMES A CRAZE AMONG OLDER ADULTS
You’ve probably heard of pickleball, especially given its rising popularity in the United States and Canada, but you may be wondering what the big deal is about this relatively new fad. Pickleball is an awesome, low-impact sport that people of all ages can enjoy. It’s great exercise and great fun, and it’s the perfect game for family get-togethers.
In addition to being a fun form of exercise, pickleball also offers older adults the chance to socialize with their peers. Leagues often lead to long-term friendships. Courts are small, and each game consists of only four players, making it easy to engage in some casual conversation or playful, competitive banter between points. If you’ve never picked up a paddle, consider joining a league or buying a set for your next family outing. You can introduce your grandkids to a fun new sport — and then school them for the bulk of an afternoon.
Pickleball originated on Bainbridge Island, Washington, in 1965. It was the creation of three fathers — Joel Pritchard, Bill Bell, and Barney McCallum — who needed to come up with something to keep the little ones entertained and out of their hair. Soon, however, it became popular among the adults, and they ended up spending more time on the court than their children. “Frankly,” McCallum says, “the kids got pushed out.” Since its early days, pickleball has transformed from an ad-hoc game to a full-fledged sport, complete with official rules, equipment, and leagues. Despite the more formal structure in place today,
pickleball is incredibly easy to pick up and play. Investing in some paddles and balls won’t cost more than $100, and you can easily convert a tennis or badminton court for pickleball. One of the appeals of pickleball for older adults is that it is not excessively strenuous. It also doesn’t have the steep learning curve and high barrier to entry that sports like tennis or golf do. Due to the nature of a pickleball, which contains strategically placed holes similar to those of a whiffle ball, the game is much more about finesse than pure power or athleticism. While you can definitely hone your skills with practice, you’ll start having fun from day one.
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