Campus Commons PT - August 2021

CAMPUS COMMONS

HOW I OVERCAME MY FEAR OF PUBLIC SPEAKING

I used to have a major fear of public speaking. Every time I would stand in front of people and try to speak on a topic, my voice would crack and I would start sweating profusely. I’m not really sure why. I was quiet and introverted, so maybe that had something to do with it. All I know is that it wasn’t until after I graduated from college that I started to overcome it. In high school, I didn’t have to do too much public speaking, thankfully. At that age, if you make a mistake in front of your classmates, they won’t let you forget it. However, I was class valedictorian, which meant I had to give a speech in front of the whole school and tons of parents. Luckily, though, I had months to prepare a speech for that event, and the bleachers on the football field were so big that I could just look beyond the crowd rather than directly at anyone. It made the speech easy. I could read my remarks with confidence, knowing I had the right words to say. Unfortunately, that wouldn’t always be the case when I gave speeches later. “IRONICALLY, WHAT FINALLY HELPED ME GET MORE COMFORTABLE WITH PUBLIC SPEAKING WERE THE STAKES OF EACH PRESENTATION I GAVE TO MY CLASSMATES IN MY PT PROGRAM.”

In college, one of the first classes I had to take was a speech and rhetoric class, which was all about improving your professional speaking skills. Many of the assignments were impromptu speeches where I didn’t get a chance to prepare beforehand. On top of that, I was presenting in front of strangers — classmates I didn’t know. That didn’t make me any more comfortable with the assignments, and I would still sweat and my voice would crack. I didn’t start to overcome my fear of public speaking until I got to grad school. Ironically, what finally helped me get more comfortable with public speaking were the stakes of each presentation I gave to my classmates in my PT program. Every time I presented, I did so in front of 50 other graduate students all learning the same things I was. If I made a mistake, they would know. While that might make some people more nervous about public speaking, for me it produced a sort of sink or swim mentality. Physical therapy was my chosen career path, and I wanted to succeed in every aspect of it. In graduate school, that meant practicing my public speaking skills. Now, I regularly give presentations on the physical therapy profession to high school classes as well as workshops for the general public on topics like back pain or rotator cuff problems. In the end, it was simple repetition that helped me refine my public speaking skills. Doing it over and over again boosted my confidence and helped me to stop sweating and my voice to stop cracking.

Today, I’ve noticed teachers give students more public speaking projects at an earlier age. At the same time, though, kids use indirect communication more than ever: They can send emails, communicate over social media, or send emoji laden text messages, all without speaking to someone in person. While I can understand the hesitancy toward public speaking and speaking to someone in person, I also want kids — my kids in particular — to understand its value. When they need to talk to a teacher or coach about something, I encourage them to do so in person rather than in an email. Public speaking, though it can be nerve wracking and increasingly irrelevant in many spheres of life today, is still an important skill to build. I’m glad I overcame my fear of it, and if you want to overcome your fear of public speaking, I wish you luck in doing so!

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Apple Season Begins!

GET THE MOST OUT OF YOUR APPLE HARVEST

BRIGHTON WOODS ORCHARD, BURLINGTON, WISCONSIN This orchard features several varieties of apples, so it’s open well throughout the season. Their website even breaks down their apple varieties and lets visitors know the best times to stop by in order to pick the apples they want most! Check out all the selections at BrightonWoodsOrchard.com . A LITTLE CLOSER TO HOME If you can’t make it to one of these three locations, why not see if there’s a local orchard that lets you pick your own apples or buy a fresh bundle? Before you go on your apple-picking adventure, here are a few quick tips to keep in mind.

Throughout many of the northern states, August is a big month because it’s the start of apple season! Orchards begin to harvest their early season crop, and many varieties of apples are starting to ripen and will continue to do so throughout the fall.

As these apples ripen, many orchards invite guests to their grounds to pick fruit and enjoy a day outdoors. Here are three orchards that are well worth the trip!

STRIBLING ORCHARD, MARKHAM, VIRGINIA Situated near the Shenandoah River in the hills of Virginia, this orchard has a rich history that goes back to the founding of the United States. As you pick apples, you can enjoy learning about the orchard’s past. Guests are also invited to bring a picnic as they harvest their bounty. Learn more at StriblingOrchard.com . KIYOKAWA FAMILY ORCHARDS, PARKDALE, OREGON Tucked away in the Hood Valley just north of Mount Hood in Oregon, Kiyokawa boasts the largest U-Pick orchard in the valley and offers exceptional scenery for apple (and pear) pickers! There are many apples to choose from, but there are also fruit stands that sell cider, honey, and jam. Find out more at KiyokawaFamilyOrchards.com .

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It’s great for the whole family! Pick the apples, but don’t shake the branch. Set the apples gently in your carrier of choice so you don’t bruise the fruit!

Apples on the outer branches ripen first.

Staying Strong for All18 Holes 5 EXERCISES TO IMPROVE YOUR GOLF GAME

SPLIT SQUATS This stretch will improve your stability and strength. When you lower your body, keep in mind that you’re primarily working the front leg; most of your weight should be on the center of your front foot. DEADBUGS This exercise will work your abs and improve stability. Lie on your back with your legs and arms raised off the floor (like a dead bug). Then, slowly lower and extend opposite arms and legs at the same time. PUSHUPS Nothing like a tried-and-true classic. Pushups, when done correctly, can do a lot to improve your swing. Remember to keep your back straight, your hands beneath your shoulders, and your feet shoulder-width apart. We hope these exercises help you stay strong throughout the day out on the course. For any questions or concerns about chronic pain resulting from golf, call Campus Commons PT today at 916-927-1333.

August is National Golf Month — so it’s a great time to learn a few exercises you can do at home to improve your golf game! If you want to launch the ball farther off the tee, then you’ll want to work on strengthening your core — where most of your swing’s power comes from. Here are a few core exercises you can try at home before you hit the fairways. PELVIC ROTATIONS This stretch is meant to improve your mobility. Find a golf club and place one end on the ground while holding the other end with your arms straight out in front of you. Then, while holding that pose, twist your hips from left to right. You should feel this in the muscles on the sides of your torso. FULL BODY TURNS Hang on to that club for this stretch. This time, hold one end of the club at the very end and put your other hand a little way down from the other end. Then, while keeping the arm holding the very end of the club straight, lean forward, back straight and knees bent, and rotate your torso toward the opposite shoulder.

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SUMMIT ONE OF THESE CALIFORNIA MOUNTAINS! Looking for Your Next Outdoor Adventure?

MOUNT TAMALPAIS Located just north of the Bay Area in Mt. Tamalpais State Park, this mountain trail is accessible for all ages and for anyone wanting to hike, climb, boulder, or just go for a stroll. MOUNT DILLER For something a little farther out of town, you could head to Mount Diller. Located in Lassen Volcanic National Park, this mountain may be rocky and snowy for most of the year, but visitors can still reach the peak just by walking. No serious climbing necessary. SAN JACINTO PEAK If you’re willing to make the long trip down to Southern California, San Jacinto Peak’s views will be more than worth it. Towering 10,000 feet above sea level, anyone who makes it to the top will get an unobstructed panoramic view of the Inland Empire, Coachella Valley, the Salton Sea, and beyond.

Are you looking for fun ways to escape the city and the heat this month? Well, if you enjoy hiking through picturesque landscapes and witnessing some pretty incredible views, then we know the best August getaway for you: climbing one of California’s many incredible mountains! Our state is home to several nationally known peaks, many of which are accessible to hikers and climbers of all skill levels and close enough to make into a weekend trip with family and friends. So, if you’re looking for your first (or your latest) mountain adventure that’s fun for the whole family, here are a few recommendations. EAGLE PEAK, MT. DIABLO STATE PARK If you want to start somewhere close to home, Eagle Peak offers great views to any adventurous soul making their way to the San Luis Obispo area. The payoff for climbing Eagle Peak comes when you reach the top: Rolling hills of green stretch to the horizon.

Summiting mountains can be an incredibly rewarding exercise, but if you’re worried chronic pain might keep you from your next adventure, call Campus Commons PT at 916-927-1333. We’ll help you get in shape to see those incredible views!

TAKE A BREAK

5-Ingredient Chickpea Spread

Inspired by TheKitchenGirl.com

Slather this vegan chickpea spread on your favorite bread, top it with sliced veggies and sprouts, and pair it with an icy glass of lemonade for the perfect summer lunch.

INGREDIENTS

1 15-oz can chickpeas, rinsed and drained

2 tbsp vegan mayonnaise (DIY or store-bought)

1 tsp Dijon mustard

1/8 tsp salt

Black pepper, to taste

DIRECTIONS

1. In a medium bowl, combine all five ingredients. With a potato masher, crush chickpeas and mix all ingredients together. 2. When the mixture is smooth, spread it onto your favorite bread to make a sandwich, add a dollop to salads, or scoop it with crackers for a delicious summer snack.

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INSIDE

THIS ISSUE

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How I Overcame My Fear of Public Speaking

Are You Ready for Apple Season?

5 Exercises to Improve Your Golf Game

4 Mountains to Climb With the Whole Family

5-Ingredient Chickpea Spread

Want to Save on Your Next Vacation?

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Are you excited to explore the world again? Or maybe you’ve just gotten back from your latest vacation! In either case, the economic challenges of the pandemic might require travelers to plan their trips a little smarter. Here are five tricks to do just that. 1. CONSIDER YOUR BUDGET WHILE CHOOSING YOUR DESTINATION. Any destination heavily impacted by tourists is going to be more expensive to visit. So, consider taking a tour through various French countryside towns instead of Paris! Not only could it be more culturally immersing, but it may even be more relaxing and less stressful than visiting a dense area. 2. SIGN UP FOR SCOTT’S CHEAP FLIGHTS. One of the most important parts of booking an affordable vacation is booking it at the right time. Scott’s Cheap Flights will track all the cheapest flights at an airport of your choice — you’ll get over 50%–75% savings on highly rated airlines. This will get you stress-free travel for a much lower price! 3. TRAVEL IN A GROUP. If you travel with friends, your expenses become a lot more manageable. Let’s say you and a partner travel with two other couples — renting a swanky cabin at $200 a night will only cost around $33 per person. Plus, you will create some amazing memories together!

4. PLAN YOUR MEAL BUDGET AHEAD OF TIME. Looking forward to eating certain dishes? Find local menus and prices to ensure you don’t spend more than you planned. If you want an authentic and homestyle culinary experience, consider signing up for a peer-to-peer dining experience through Traveling Spoon or Bon Appetour, which is tax-free as well! 5. CONSIDER VOLUNTEERING FOR VACATION. Want to go on a self-discovery trip? Why not cut your expenses in half by volunteering? For example, Habitat for Humanity offers a nine-day Mexico trip for $1,200 with lodging, food, and activities included. You’ll get to build structures and create something permanent for the local community.

Traveling on a dime is no sweat with the right tools. Best of luck, traveler!

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