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LETTERS OF PROOF
December 2025
R
Freedom on Foot A Mountain Biker Discovers the Joys of Running
For most of my life, I have been a mountain biker at heart. As soon as I was given my first bike in fifth grade, I was stoked about riding singletrack trails. For a mountain biker, climbing the mountain is a long, slow grind. But the thrilling trek back down demands 100% concentration as you jump off rocks, navigate narrow trails, and hop over roots and holes. If I lost focus for a moment, I could lose control, go over the handlebars, and be seriously injured (as I was multiple times). Throughout those years, I shunned running: Why should I run when I can experience such a big shot of adrenaline blasting down a trail? It wasn’t until five years ago that I started running consistently. As a company, we began sponsoring a fun run, a fundraiser for a nonprofit, and I decided to use the free registration given to sponsors and run the race. That marked the beginning of my journey to becoming a dedicated runner. And the experience changed my views in unexpected ways. 2 Worlds Mountain biking and running are two different worlds. Running requires a different mindset: The good things come slowly. And while running doesn’t demand the same level of intensity as mountain biking, fighting the fatigue
requires a different kind of mental focus. It’s a grind. You have to push through the discomfort, the soreness, to reap the rewards. Running became a family activity after my 16-year-old daughter’s soccer team required her to do track workouts. We joined a running program, Team Run Flagstaff, and running soon became our time to spend together. I push her, and she pushes me. My youngest son, who is 14, recently began running with us, too. In our team workouts, I’ve realized the rewards of running come in continually trying to improve. Somebody will always be better than you, and you always have something to strive for. As a successful running instructor once said, “You didn’t get this far to only go this far.” Once you reach a milestone, such as running a 9-minute mile, you aim for an 8-minute mile, then a 7-minute mile. Or perhaps you strive to run 4 miles without stopping, then 6 miles, then 10. After reaching a goal, you never say, “I’m going to stop now.” Instead, you look ahead to those who are more accomplished. At the same time, you may be having an impact on another runner who is looking up to you as “the rabbit” who sets the pace. That is a life lesson: Always be aware of who is looking to you as an example, and whom you can follow as an example. Running is a process of continual development. And
the health benefits are significant. Research shows that people who run about 3–4 times a week are less likely to develop osteoarthritis than those who are sedentary. A Watershed Year I’ve been running for five years now, and this is the first year I've run much more than I've gone mountain biking. I still commute to work on my bike, and I recently took a mountain biking trip with a friend. In running, though, I continually set new goals. I strive to turn in progressively better times in races. For any runner, the ultimate goal is undefined: Where am I going to peak? When am I going to reach the zenith of my ability? And it feels great to have the discipline to go out and run 2–3 times a week, even when it’s cold and miserable, or uncomfortably hot, or I’ve had a long day at work. Going for a run is still a mental break to transform a difficult day into something better. And for me, that’s more than enough to keep me running.
-Jordan Williams
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When a migraine or headache hits you unexpectedly, the throbbing pain can bring your day to a screeching halt, making even the easiest tasks feel impossible. What if you didn’t need to reach for the medicine cabinet or curl up in bed? What if you could stretch your way to relief? Physical therapy isn’t just for sore backs or weak knees. PT can reduce migraines and their side effects. No matter your fitness level, a physical therapist can walk you through exercises to get past the brain fog. Ready to reclaim your headspace? Let’s get moving. Why does your head really hurt? Headaches happen when the pain nerves in your face, neck, or head are irritated. Some of the most common causes include a pinched or pulled nerve, temperature or environmental causes like chemicals or burns, and the most likely culprit: tension in the neck or upper back. Physical therapy is an excellent method to discover the root cause of the headache, such as pressure on the nerves. A physical therapist can create a treatment plan and routine designed to ease recurring migraines by focusing on postures and activities causing the problems. They can determine exercises to create better posture and movements. Beat the Brain Fog PT’S PATH TO A HEADACHE-FREE LIFE
real game-changers. Moves that focus on improving muscle strength, endurance, and mobility in areas like your face, head, and neck help to resolve tension leading to headaches. Think of moves like chin tucks, shoulder blade exercises, and yoga. A physical therapist can also use hands-on techniques, such as massages, on your muscles and joints to alleviate pain. Stress is also a significant source of migraines, so your PT will likely teach you relaxation methods. Deep breathing or progressive muscle relaxation techniques can help you manage physical and emotional stress so they don’t become a headache. Can PT help you? Everybody is different, but if you experience headaches or migraines regularly, physical therapy could be an effective option for you. Some of the most common triggers for headaches are perfect opportunities for PT to come in and correct. If you are recovering from a concussion, have poor posture, are dealing with tight neck tissues and muscles, or have any skeletal misalignments, PT is particularly useful. When you start your physical therapy journey to headache relief, your team will work to identify what’s triggering the migraines and guide you through exercises and treatment to provide you with real relief without relying entirely on pain medications.
Try targeted moves for migraine triggers. Physical therapy is never a one-size-fits- all solution; it’s customized based on your body, needs, and the specifics that may be causing your migraines. The goal is to target the triggers for your headaches, reduce their frequency, and address the pain when it’s impacting you most. Regular exercise, like strength training and aerobics, is essential to your PT plan because it improves
With physical therapy, you can shake off that headache haze and get back to living your best pain-free days. Peace of mind is just a few stretches away.
overall health. But the exercises tailored to
your headache triggers are the
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WHAT’S REALLY HAPPENING INSIDE YOUR JOINTS CRACKING THE MYSTERY
Most people have experienced it: You stretch in the morning, bend your knees after sitting too long, or crack your knuckles during a meeting, and suddenly you hear a pop! The sound is so familiar that we barely notice it, but it sparks curiosity. Why do our joints make these noises, and is it something to worry about? What’s the science behind the pop? Synovial fluid, a slick liquid that cushions and lubricates our joints so bones can glide smoothly, is the main culprit. This fluid also contains dissolved gases like nitrogen, oxygen, and carbon dioxide. So, when you pull, twist, or bend a joint, the space inside the joint capsule suddenly expands. That drop in pressure forces the gases to form a bubble, a process called cavitation. The “pop” we hear comes from the quick formation and partial collapse of that bubble. Why can’t you crack again right away? Have you ever noticed that after cracking a knuckle, you can’t immediately repeat it? That’s because your joints need a refractory period. Gases usually take 15–20 minutes to dissolve back into the synovial fluid and reset the system for another crack. Is it bad for you? Despite warnings from parents and grandparents, cracking your joints isn’t linked to arthritis. In fact, studies have found no evidence that habitual knuckle-popping damages joints.
One famous doctor even cracked the fingers of just one hand for more than 60 years as a personal experiment and found no adverse effects compared to his other hand. That said, cracking isn’t always 100% innocent. If the noise is paired with pain, swelling, or stiffness, that could indicate an underlying problem, like arthritis, cartilage wear, or ligament irritation. Joints make noise for other reasons. Not all joint sounds are
bubble-related. Sometimes, tendons or ligaments snap as they slide over bony structures. Knees can grind or crunch when cartilage thins, a sound known as crepitus. Shoulders and hips might click as muscles or connective tissues shift during movement. These sounds aren’t always harmful, but if cracking a joint causes discomfort, it’s wise to consult a health care professional.
Crispy Prosciutto and Cheese Sliders
TAKE A BREAK!
INGREDIENTS
DIRECTIONS
• 3 oz thinly sliced prosciutto • 1 package dinner rolls, halved lengthwise • 1/4 cup fig preserves • 3/4 cup shredded fontina cheese • 3/4 cup shredded Swiss cheese • 1/2 cup melted butter • 2 tbsp Dijon mustard • 2 tbsp Worcestershire sauce • 1 tbsp chopped fresh thyme • 2 chopped garlic cloves • Black pepper, to taste
1. Preheat oven to 400 F. 2. On a parchment-lined baking sheet, arrange prosciutto and bake for 8–10 minutes. 3. On a separate lined baking sheet, place the bottom halves of the rolls and spread fig preserves over them. 4. Layer with fontina and Swiss cheese. Top with crispy prosciutto. 5. Place the top half of the rolls over the prosciutto and gently press down. 6. In a bowl, mix butter, Dijon, Worcestershire sauce, thyme, garlic, and black pepper. 7. Pour butter mixture over rolls. Cover with foil and bake 10 minutes. 8. Remove foil and bake an additional 10–15 minutes, and separate before serving.
Inspired by HalfBakedHarvest.com
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1. Find Your Stride: Savor the Process of Running INSIDE THIS ISSUE
2. Stretch Away Migraines
3. Why Do Our Joints Snap, Crack, and Pop?
Crispy Prosciutto and Cheese Sliders
4. Rebuilding Muscle With the Power of Protein
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 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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