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NOVEMBER 2025
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FINDING A PLACE BACK HOME
Izzy Omijie’s Journey Comes Full Circle
Hello! My name’s Izzy, and I’m one of the newest faces here at Advanced Practice Physical Therapy. After being away for several years, I recently moved back to Great Falls, and it feels good to be home again. I grew up and went to school here, and sports have always been a big part of my life. That’s what first got me interested in physical therapy. I saw my teammates and even my sister go through tough injuries, like ACL tears, and seeing how the rehabilitation process helped them heal and get back to doing what they loved made me want to be part of it. I went through the Great Falls College MSU PTA program and later finished my bachelor’s degree at Grand Canyon University in Arizona. Since then, I’ve worked in a few different places, including outpatient clinics and skilled nursing facilities in Arizona and Louisiana. Every location taught me something new, and I’m grateful for the experiences I’ve had so far. But when it came time to raise my kids, I wanted to be closer to family, so I came back to Montana. At Advanced Practice, I see a variety of patients, all focused on different goals. Some are working on balance, some are
recovering following surgery, and some are just trying to stay active after setbacks. No matter who I’m with, my general approach to treatment is the same. Everyone heals differently. My job is to meet them where they are, listen to how they’re feeling that day, and build a plan that fits their needs. This will be my first Montana winter as a therapist, but I know the cold months here bring their own challenges. Slippery sidewalks, icy driveways, and less time outside can all cause problems. Stiffness and a lack of endurance tend to creep in when people aren’t getting outdoors as much. My advice this time of year is simple: Keep moving. Just staying active can make a huge difference. And if you need extra support this winter, whether it’s an assistive device or another person to walk with, don’t be afraid to ask. Sticking to your home exercise program is also important. We try to keep these programs realistic and doable. Most only take about 10–15 minutes a day and don’t require much equipment beyond a Theraband or small ball. That makes it easier to keep up with the program when traveling for the holidays or just busy with family. Sometimes it’s easiest to take care of your exercises first thing in the morning so you don’t have to think about them the rest of the day. I always tell patients to get some extra steps in addition to the exercises to support their overall health. When I’m not working with patients, life stays busy with my two kids. My son, Malachi, is 4, and my daughter, Noelle, is 3. They definitely keep me on my toes, but I wouldn’t have it any other way. The holidays this year will be especially meaningful with them since we’re back around family. My kids will get to spend time with grandparents, aunts, uncles, and cousins, and we’ll all celebrate Thanksgiving, Christmas, and even a birthday together. Coming back home has reminded me how important it is to stay connected with family and the community. That’s one of the reasons I’m excited to be part of the Advanced Practice team. Every day, I help people regain strength and confidence, and being able to do that here in my hometown makes it even better.
–Izzy Omijie
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WAVE GOODBYE TO FLABBY ARMS A Fun Formula for Leaner Limbs
Are you ready to wave goodbye to stubborn flabby arms? Your metabolism slows down as you age, making it harder to keep muscles in shape, but toning and strengthening your arms helps with everyday tasks and can boost your confidence and well-being. With the right moves, properly sized weights, and a solid workout plan, you can see real changes in how your arms look and feel. Get ready to flex your way to fitness with these tips for leaner limbs.
on your upper-body strength, but if you are unsure or a beginner, grab the lowest weights available and work your way up. A set of 4-pound weights is a great place to start for bicep curls or shoulder exercises. Dance, Dip, Repeat Losing overall body weight will ultimately help you slim down your arms, so it’s essential to include a variety of exercises in your routine. Along with weighted moves, like lateral raises and triceps extensions, incorporate regular cardio into your week. Activities like biking, running, dancing, and swimming help elevate the heart rate to burn calories. Aim for at least 150–300 minutes of moderate intensity exercise weekly. If you work on your arms at least three days a week, giving yourself 1–2 rest days between each, you can see results in just six weeks.
Feed Your Muscles Your health is multifaceted, and
Start Light, Lift Right Adding arm workouts to your workout, such as lifting light weights, will help build muscle and reduce overall body fat, leading to a more toned and defined appearance. But you could do more harm than good if you choose dumbbells that are too heavy for you. The right size depends along with exercise, you should eat a healthy diet, stay hydrated, and get the proper amount of sleep. Drinking enough water can help you feel full longer, aiding in weight loss. Adding more fiber and protein to your diet can also keep your appetite under control and encourage muscle mass to stick around. Though you can’t just snooze your way to slim arms, getting a full night of sleep is vital in regulating your appetite and supporting weight loss. The Truth About ‘Negative-Calorie’ Foods Why Carrots Won’t Burn Fat (But Are Still Worth It)
Let’s talk about a rumor that’s been chewing its way through wellness circles for years: the idea that certain foods, like celery or lettuce, burn more calories to eat and digest than they contain. People like to call them “negative-calorie” foods. Eat enough of them, and voilà, you’re burning calories by snacking. Sounds too good to be true, right? That’s because it is. While it might feel satisfying to think that munching on crunchy veggies is a secret fat-burning hack, science says
greens don’t defy the laws of biology doesn’t mean they aren’t nutritional powerhouses. They’re hydrating, fiber-filled, and packed with essential vitamins and minerals. Carrots, for example, bring a hefty dose of beta-carotene, while tomatoes deliver vitamin C and disease-fighting carotenoids. Instead of focusing on the calorie math, the better strategy is to build meals and snacks around these wholesome, naturally low-calorie foods. They’re not magic, but they help you feel full and satisfied, leaving less room for the processed, calorie- heavy choices. So, skip the gimmicks and enjoy these fruits and veggies for what they are: delicious, nourishing, and a smart part of any balanced plate. There may be no such thing as a “negative-calorie” food, but choosing vibrant, nutrient-rich options will always be a positive move for your health. After
otherwise. Every food has calories, even the ones that barely make a dent in your daily total. Chewing and digesting burn a small amount of energy, but not nearly enough to outweigh the calories found in even the lightest foods.
Celery might be mostly water, but it still offers energy, not to mention potassium and fiber.
But here’s where the real truth gets exciting: Just because foods like tomatoes, carrots, and leafy
all, the best “diet” fuels your body, satisfies your taste buds, and makes you feel good from the inside out.
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OR CRUSHING YOUR MOTIVATION? Is Your Smartwatch Helping You Crush Goals …
TAKE A BREAK! encourage me to be more active and feel proud?” If it’s more stress than it’s worth, consider stepping back. • Protect your data, review privacy settings, and research how your device handles health information. The Bottom Line When they help, smartwatches turn workouts into engaging, measurable achievements. They can nudge you off the couch, track your progress, and offer health insights beyond exercise, like sleep or stress. On the other hand, they can trigger feelings of failure, promote unhealthy comparisons, or lead users to fixate more on screens than sensations. Tips for Using Your Smartwatch Wisely • Set personal goals rather than chasing generic benchmarks, and create alerts that feel supportive, not punishing. • Check data context and observe trends over time rather than obsess over daily ups and downs. • Measure impact by asking, “Does this
You strap on your smartwatch before every workout, trusting it to track your heart rate, count your steps, and celebrate your calories burned. But here’s the catch: Is it actually helping or silently sabotaging your fitness efforts?
distance, and even sleep analysis give you the data to fine‑tune workouts and recovery habits. Where Smartwatches Can Backfire For some, the numbers can become a source of stress. If the daily totals fall short or your progress plateaus, it’s easy to feel discouraged, anxious, or even unmotivated. And for older adults or users less passionate about exercise, this pressure sometimes leads them to ditch the device entirely. Plus, accuracy issues can skew the data. Optical sensors may misread heart rate during fast or uneven motion. One study flagged error- prone heart-rate variability readings, especially during movement, though newer algorithms can help correct this. Moreover, privacy can be a potential concern. Many devices collect sensitive health data, which is often stored in the cloud and may be shared or misused without complete transparency.
The Case for Smartwatches as Workout Allies
First, smartwatches can be powerful motivators. A broad review of fitness- tracker studies found that using them generally boosts motivation and increases physical activity, especially among people who are already inclined to exercise. Features like step goals, alerts to move, badges, and challenges create a sense of structure and accountability that can turn daily movement into a game. These wearables also offer real‑time physiological feedback. Reliable heart‑rate sensing (especially during steady cardio), GPS tracking for Slow Cooker Brisket INGREDIENTS • 1 (1-oz) envelope onion soup mix • 1 tbsp brown sugar • 1 1/2 tsp kosher salt • 1/2 tsp ground black pepper • 1 3-lb piece of beef brisket (flat cut)
• 1 lb carrots, peeled and cut into 2-inch pieces • 1 lb baby golden potatoes • 3 celery stalks, cut into 1-inch pieces • 1 large sweet onion, cut into 8 wedges • 2 1/2 cups beef stock • 2 tbsp Worcestershire sauce • 2 tbsp cornstarch
• 8 fresh thyme sprigs • 8 whole garlic cloves • 2 bay leaves
DIRECTIONS
1. In a small bowl, combine soup mix, sugar, salt, and pepper. Sprinkle over brisket. 2. Place meat, fat cap side down, into an 8-qt slow cooker. 3. Top brisket with thyme, garlic, bay leaves, carrots, potatoes, celery, and onion. 4.Whisk stock, Worcestershire sauce, and cornstarch until fully dissolved. Add to slow cooker. 5. Cover and cook on high for 5–6 hours until tender. 6.Remove to a cutting board, fat side up. Remove thyme and bay leaves. 7. Thinly slice brisket against the grain. 8.Serve with vegetables, drizzled with gravy from the slow cooker.
Inspired by ThePioneerWoman.com
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INSIDE THIS ISSUE
1. A New Face at Advanced Practice
2. Arm Yourself With the Right Moves The ‘Negative-Calorie’ Food Fantasy Debunked
3. The Best — and Worst — Thing for Your Fitness Slow Cooker Brisket
4. Flexitarian Gets the Celebrity Treatment
Hollywood’s Mostly Plant-Based Movement Flexitarian Goes A-List
Some celebrities go vegan overnight, while others ease in. That second group has been getting bigger lately, with more stars calling themselves flexitarians — those who eat a mostly plant-based diet. The reasons for the shift vary. Some think about the environment, while others focus on health or animal welfare. For Kevin Hart, it started as a way to feel better. He’s now an investor in Beyond Meat, runs a vegan fast-food chain, and still discusses the benefits. Kim Kardashian says eating mostly plant-based meals helps her manage psoriasis, and she’s known to keep vegan tacos in her meal rotation. Harry Styles is a pescatarian and has skipped meat since 2020. He once famously turned down a chicken nugget a fan offered at a concert, tossing it back and telling the crowd he doesn’t eat meat. Cardi B has thought about it, too, especially to help her digestion, but admits giving up meat is hard. Leonardo DiCaprio, a longtime proponent of environmental causes, invests in plant-based companies to promote sustainability, although he hasn’t fully committed to veganism. Serena Williams goes vegan during tennis season to train
alongside her sister Venus, who’s been
eating a vegan diet for years. Chris Hemsworth once went vegan while filming a Marvel movie and found he could keep his muscle mass without steak.
Some have made plant-based eating a side project. Drew Barrymore became the “Chief Mom Officer” for Quorn. Katy Perry says she’s almost completely vegan, and her former partner, Orlando Bloom, is mostly there, too. Idris Elba and Clint Eastwood have promoted plant-based food for health and environmental reasons, while Snoop Dogg has been a big public supporter of vegan brands. Flexitarian or not, these choices make a difference. Cutting back on meat lowers your carbon footprint and can improve your health. It’s also a way to support a growing movement without going cold turkey. And if Hollywood’s most meat- loving action stars and pop icons can trade a steak for tofu now and then, maybe the rest of us can, too.
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