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CAMPUS COMMONS
LESSONS LEARNED FROM THE GREATEST COACH FOLLOW THE PROCESS
Throughout our lives, we get the opportunity to learn from many different coaches who have various coaching styles. For some, the word “coach” will trigger memories of playing sports while other people might think about their professional mentors who helped them become successful in their careers. On Oct. 6, we celebrate National Coaches Day, which provides us with a chance to reflect on some of the most influential coaches we had the privilege of learning from. There were plenty of coaches in my life who left an impact on me, but one stands above the rest. He wasn’t much older than me at the time, but his demeanor and how he coached helped shape my own philosophy on the subject. He taught me how to set expectations and made me aware of the little things players do to stand out. The best coach I ever had was Chris Petersen, and college football fans might be familiar with him as he went on to be the head coach of the football teams at Boise State University and the University of Washington. I played wide receiver at UC Davis while in college, and Petersen was our wide receiver coach for the first two or three years I went there. He’s very detail oriented, relaying the specifics of each situation. During my time learning from him, he never once said we had to win a game or catch every ball thrown our way. It was never about the big picture but more about the process of reaching our goals. Petersen would also jump on you if you ignored the specifics. He remained calm and collected most of the time, but you would definitely hear about it if you neglected the process. When you follow the process, good things are more likely to happen. Our team at UC Davis was never the strongest or the fastest, but we proudly competed with everyone and won league championships through our commitment to the details.
That’s what Petersen instilled in us — and it helped me shape my own coaching style I still utilize to this day.
Whenever I coach someone, regardless of whether it’s a team of aspiring athletes or a patient in physical therapy, I focus heavily on the specifics. It’s difficult to reach our desired outcomes when we ignore the specifics. I try to teach starting with the foundation. It’s important to understand why certain methods or techniques are better suited for certain situations than others. We should also understand when to use each method to maximize its effectiveness. It all comes back to following the process for success. The process directly leads to an outcome, and it takes hard work to reach our desired outcomes. “IT’S DIFFICULT TO REACH OUR DESIRED OUTCOMES WHEN WE IGNORE THE SPECIFICS.” I’m incredibly thankful to Chris Petersen for everything he taught me and instilled in me. His guidance helped me reach my goals and has allowed me to help others reach theirs by following similar processes.
I hope you all can find some time during National Coaches Day to reflect on those who taught and inspired you.
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TOM CRUISE:
A Proven Testament to Physical Therapy
Physical therapy works wonders for both preventing and treating a multitude of injuries. It’s beneficial for men and women of different ages, lifestyles, and professions and has a wide range of benefits. And guess what? Even celebrities rely on it! In 2018, while filming “Mission Impossible – Fallout,” Tom Cruise broke his ankle on a London set while jumping between buildings. “I knew instantly my ankle was broken, and I really didn’t want to do it again, so I just got up and carried on with the take,” he stated on “The Graham Norton Show” afterwards. “I said, ‘It’s broken. That’s a wrap. Take me to hospital,’ and then everyone got on the phone and made their vacation arrangements.” His injury was so serious that doctors told him he may never be able to run again. Determined to resume filming and prove his doctors wrong, he turned to physical therapy instead of sitting around and wallowing. He worked hard in physical therapy, and at times, it wasn’t easy, he told reporters at Extra. Six short weeks later, he resumed filming! The movie was even released on time — all thanks to physical therapy! Just like how sports injuries can put professional athletes on the sidelines for an entire season, an injury like this could have been devastating for an A-list actor like Tom Cruise, who is well-known for performing many stunts in his movies. However, his recovery was put on the fast track with the strengthening and reparative benefits of physical therapy!
One of the best perks of physical therapy is that it’s tailored to each patient and their needs. Your therapist designs a custom treatment plan to address pain and recovery to restore you as close to full and painless mobility and function as possible. Physical therapy certainly isn’t just for celebrities — its benefits can apply to everyone!
Debunking 4 Common Exercise Myths
basis, but when they’re actually investigated, there’s not much truth to them. Below you will find four common exercise myths and the truth surrounding them. YOU NEED TO SWEAT. It’s safe to say most of us had a coach at one point who stated that if we weren’t sweating, we weren’t working hard enough. That idea has been passed down and now many people believe they need to sweat in order to maximize the effectiveness of their workout. In actuality, moving your body and raising your heart rate relative to your fitness level are the most important parts of physical activity. Sweating just helps your body cool down. CRUNCHES REDUCE BELLY FAT. You may think if you work a specific area of your body, then that area will begin to lose fat quicker than the rest — but that’s not necessarily the case. We can’t control what area sheds fat while working out. Crunches will help build abdominal
muscles underneath your belly fat but no amount of crunches will guarantee a thin belly. You need to adjust your diet while working out to see the greatest results. CAN YOU TURN FAT INTO MUSCLE? It’s a common myth that people can turn their fat into muscle. Fat and muscle are two completely different cells, and it’s not possible to turn one cell into the other. Many exercises out there will help you burn fat while building muscle, but it is impossible for your fat cells to simply become muscle. EXERCISE LONGER FOR BETTER RESULTS. Some people think the longer you exercise, the more effective your routine will be. Oftentimes, longer workouts can lead to injuries and strained muscles. In fact, if you spend too much time on one exercise, your form will begin to suffer, which can also lead to injuries. Make sure you break up your routine and rotate between different muscle groups.
www.campuscommonsphysicaltherapy.com 2 Not everything you hear in the gym is factual. There are plenty of exercise myths that make the rounds at nearly every gym. Oftentimes, these myths make sense on a surface-level
DON’T SKIP YOUR EXERCISES
MAKE TIME FOR THEM!
When you come in for a physical therapy appointment, we will often send you home with some exercises you need to do on your own. The benefits of physical therapy are greatly increased when you properly do these exercises, but many people find reasons not to do them. In the grand scheme of things, these exercises are an incredibly important part of your recovery and you need to make sure you do them as instructed. One of the biggest roadblocks that patients face when attempting to do their exercises is a lack of time. We live very busy lives and fitting in an exercise routine that lasts 10–15 minutes can be difficult on some days. To make it easier, you should set aside a specific time to complete them. Make an appointment on your calendar and set reminders on your phone. Even though we all lead busy lives, there is still time for exercise. If you’re struggling to find time throughout the day, do your exercises first thing in the morning or right before you go to bed. When you make the time, you will see results.
Another obstacle our patients face is finding the energy to actually perform the exercises. After a long day of work, we often feel tired and sometimes even sore. We might think we need to rest instead of exercise, but that can actually hurt more than help us. Completing workouts may give you a boost of energy or can actually reduce soreness. If you feel tired, start
with a few repetitions to see how your body reacts. You may soon start to feel better after starting your exercises — and continuing through the rest will be much easier than you initially thought. If it proves to be uncomfortable or painful, give us a call so we can figure out a solution. It’s imperative you complete the exercises needed for your recovery. Find time for them each day, and you will soon notice the benefits.
TAKE A BREAK
Creamy Parmesan Orecchiette
Inspired by PinchOfYum.com
This cozy and hearty recipe is perfect for satisfying your fall cravings!
INGREDIENTS For pasta: • 16 oz orecchiette • 3 cups cubed butternut squash • 3 cups broccolini • Olive oil • Salt, to taste • Ground black pepper, to taste • Pumpkin seeds
For sauce: • 3 tbsp butter • 2 cloves garlic • 1–2 tsp fresh minced thyme • 3 tbsp flour • 2–3 cups chicken broth • 1/4 cup Parmesan cheese • Lemon juice, to taste • Salt, to taste
DIRECTIONS 1. Cook orecchiette according to package directions. 2. On 2 baking sheets, place veggies. Drizzle with olive oil, salt, and pepper, and roast at 400 F for 20–30 minutes until tender. 3. In a pan, melt butter over medium heat. Add garlic and thyme, then sauté until soft. Add flour and whisk until smooth. Pour in the chicken broth 1/2 cup at a time, whisking to incorporate. Finish with Parmesan cheese, lemon juice, and salt. 4. Toss everything together. Top generously with pumpkin seeds and Parmesan cheese.
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INSIDE
THIS ISSUE
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The Coach Who Inspired Me
PT: Not Just for Celebrities
Debunking 4 Common Exercise Myths
Make Time for Your Exercises
Creamy Parmesan Orecchiette
The Benefits of Plant-Based Eating
H e a l
The appetite for plant-based foods isn’t slowing down — in fact, it’s rising. According to a 2021 Bloomberg report, by 2030, the plant-based food industry is projected to hit $162 billion! Eating plant-based means finding food sources that originate mainly from plants, inherently focusing on fresh produce, whole grains, beans, legumes, seeds, and nuts. Let’s explore the benefits of eating plant-based!
people who consume large amounts of animal products such as meat and dairy. Even just limiting the amount of meat and dairy in your diet is proven to make a difference! PLANT-BASED MAY REDUCE YOUR RISK OF CANCER. The nutrients present in plant-based foods reduce the risk of getting several types of cancer. Plant-based foods contain phytochemicals, which shield the cells in your body from damage and have awesome
PLANT-BASED KEEPS YOUR HEART HEALTHY. According to studies posted in the Journal of the American Heart Association, consuming a diet high in plant-based foods may lower the risk of heart attacks and cardiovascular disease. Meat contains saturated fat, which studies show increases the risk of heart problems. But, it’s also important to make sure that your plant-based choices are heart friendly too! Load up on fruits and vegetables, whole grains, and legumes and avoid refined grains, fatty foods, and sugary beverages!
anti-inflammatory properties. So, load up on those legumes, whole grains, fruits, and veggies — your body will thank you! PLANT-BASED CAN HELP YOU LOSE WEIGHT. Typically, plant-based foods are lower in calorie density than meats and other animal products, thus, you can fill up on fruits, vegetables, and whole grains without the same calorie burden you may experience from other sources of food.
PLANT-BASED LOWERS YOUR BLOOD PRESSURE. Plant-based diets are linked to lower blood pressure, which greatly reduces the risk for strokes, cardiovascular disease, and Type 2 diabetes. The risk of hypertension, or high blood pressure, increases in
With all of the health-based advantages of shifting toward a plant-based diet, more people are catching on and making the switch or reducing their meat intake. What’s on your plate?
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