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THE PENROSE POST
FEBRUARY 2026
PENROSEPT.COM | 360-456-1444
The Future of Physical Therapy Is Still Human Why Progress in Health Care Still Starts With People
PILATES CLASS 9:00 a.m. on Monday and Wednesday 4:30 p.m. on Mondays Ask about our Pilates Reformer sessions! BALANCE CLASS 10:10 a.m. on Wednesday RSVP required Other Wellness Services Include: Massage Therapy, Personal Training, Dry Needling, Eating for Joint Health, Inflammation Coaching, and Regenerative services: Stimpod, Shockwave, and EMTT
When I realized Facebook recently celebrated its birthday this month, it honestly stopped me in my tracks. More than 20 years of social media. That’s hard to wrap your head around. I’ve been practicing physical therapy long enough to remember when none of this existed. No Facebook, no smartphones, no AI, and yet here we are. Looking back, it’s remarkable how much technology has changed not just our industry, but also how we care for people every single day. Some of those changes have been genuinely positive. One example in our clinic is our voice AI receptionist, Paula. She answers our phones 24/7, and patients often ask, “Was that a real person?” because she sounds that natural. But the real value isn’t how realistic she sounds but what she allows us to do better. When you leave a message with Paula, we ask that you share as much detail as you can. That information gives our team what they need to research your concern before returning your call, which makes the follow-up more meaningful and helps us avoid multiple back- and-forth calls. In many ways, Paula functions like an upgraded voicemail system, one that actually organizes and prioritizes calls instead of letting them pile up. She can’t transfer you to a live person (and we know people often ask), but she captures the details so we can get back to you much faster. What used to take two or
that’s technology doing its job: supporting real connection, not replacing it. I’m very aware that technology is a double- edged sword. With social media, likes and comments can give a quick dopamine hit, but they don’t replace the connection that comes from sitting across from someone who listens, understands, and cares. That’s true in life, and it’s especially true in health care. I see that same pattern with online health information. For years, it was “Dr. Google.” Now it’s ChatGPT. Patients come in having read online about their pain, and I don’t see that as a problem. Most people are just trying to ease their anxiety. If your knee hurts, you want to know whether you’ll be okay. My role is to help sort through what’s accurate, what needs context, and what doesn’t apply to their specific situation. AI can provide information, but it can’t replace clinical judgment or hands-on assessment. One of the most significant ways AI has helped us behind the scenes is through documentation. Burnout in health care is real, and charting after hours has been a major contributor. Now, AI can listen to a visit and generate a summary I can review and edit. It’s HIPAA-compliant, saves time, and honestly, it often catches details I might forget at the end of a long day. I still have to think critically and correct things that aren’t quite right, but my accuracy is better, and my evenings are shorter. That matters for me, my team, and for our patients. For me, the key is balance. Technology works best when it supports the work that only humans can do. Used thoughtfully, it’s not something to fear. It’s just another tool, one that can actually help us take better care of the people who trust us when guided by compassion and expertise.
three days happens far more quickly and smoothly now. What I appreciate most is that this system protects our human time. Phones are answered after hours, on weekends, and when our front desk team is busy helping patients in person. When we do return calls, we’re better prepared and more focused. To me,
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THE ‘BAYWATCH’ WORKOUT BLUEPRINT Get Lean and Strong Like Zac Efron
Have you ever wondered how actor Zac Efron transformed from a teen favorite to an action-ready leading man? His secret isn’t just Hollywood magic, but a disciplined workout routine and diet based around whole foods. The “Baywatch” star mixes strength training with cardio and pays close attention to getting proper sleep and keeping his stress levels down. If you want to achieve a lean physique and more muscle mass, you can train like this A-list action star right from your own home.
consistency is. Whether you enjoy a protein shake right after your workout or a hearty meal later, what really matters is hitting your daily protein target. Hydrate like it’s your job. Even slight dehydration can cause you to feel sluggish and delay your recovery. If you’ve had an especially sweaty session or were outside in warm weather, replenish your electrolytes with coconut water, a sports drink, or even a pinch of salt added to your water bottle. Staying hydrated helps your muscles flush out toxins and repair themselves more efficiently. Consider the cool science of cryotherapy. For the adventurous, cryotherapy, a high-tech session where you spend a few routine by focusing on specific muscle groups each day. As you exercise, keep your sessions intense, focusing on both large and small muscle groups. Efron performs ab exercises every day and enjoys jogging, walking, or biking between workouts to warm up. The goal is consistency and balance. Fuel like Zac. When it comes to diet, Efron incorporates lean proteins for muscle and complex carbs for long-lasting energy. Make sure your plate also includes a healthy fat, such as avocados or olive oil, to add the necessary nutrients as you train. The actor typically eats 5–6 small meals throughout the day to help manage hunger and maintain a
steady energy level. You can add supplements the star loves, like whey protein, omega-3 fatty acids, and branched-chain amino acids. Sleep like a star. No matter how hard you train and prioritize healthy eating, your body needs the proper rest to recover and grow stronger. Despite his busy filming schedules, Efron always tries to get eight hours of sleep nightly. He also takes time to stretch or do yoga to prevent soreness and improve
Follow a ‘Baywatch’ biceps blueprint. Efron works on his strength training at least five days a week, giving himself rest days or lighter cardio on recovery days to allow for the muscles to grow. He splits up this his flexibility. Meditation and deep breathing are among his favorite methods for managing stress, which can hinder any wellness journey. Just as the actor knows how crucial costars are to his success, make sure you have a support system to cheer you on! The Recovery Routine Every Body Needs TREAT YOUR BODY LIKE A PRO ATHLETE
You crushed your workout, sweat dripping, endorphins buzzing, muscles burning in the best way. But what you do after that last rep matters just as much as the workout itself. Proper post-workout recovery is all about providing your body with the necessary tools to rebuild, repair, and recover stronger. Here’s how to do it right without spending a fortune on trendy recovery gadgets. Pack in protein the smart way. When you exercise, tiny tears form in your muscle fibers, but don’t worry, that’s a good thing! Those microtears are what make your muscles grow back bigger and stronger. To help them repair, aim for approximately 1.4 to 2.0 grams of protein per kilogram of body weight daily. There has been plenty of discussion about when is the best time to consume protein: pre- or post-workout. But studies show that your timing isn’t everything;
reduce inflammation and muscle fatigue. While it may not be for everyone, many athletes swear by it for faster recovery and reduced post-workout soreness. If that sounds too intense, an ice bath or even a cold shower can deliver similar (and more affordable) benefits. Try the ultimate recovery hack: sleep. You can’t out-supplement poor sleep. During deep rest, your body releases growth hormones and repairs muscle tissue. If you’re training hard, you may need more than the typical 7–8 hours, and some pros log 10 hours or more. Recovery doesn’t have to be complicated. Eat well, hydrate, move gently, rest deeply, and give your body the care it deserves.
The real magic of fitness isn’t in the grind; it’s in how you recharge, rebuild, and rise again.
minutes in subzero temperatures, can
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Fragrant Paths to Clarity, Comfort, and Calm A Whiff of Wellness
A simple scent can do more than brighten a room. Fragrances can lift your mood, ease tension, and even help you sleep better. For older adults managing chronic pain, sleepless nights, or everyday stressors, aromatherapy offers a gentle, natural boost that works alongside your regular wellness plan. Signaling in the Brain When a scent reaches your nose, it sends a quick message to the brain’s emotional and memory centers, also known as the limbic system. That direct pathway helps explain why a single whiff can lift your spirits, calm an anxious moment, or trigger a comforting memory. Bright citrus scents can perk you up, while lavender often calms a restless mind. Sharpening Your Mind Some research has linked regular, gentle exposure to certain aromas with improvements in attention and memory, especially when people make it part of their nightly routine. While results aren’t guaranteed for everyone, many older adults report feeling mentally sharper or more at ease after using familiar, pleasant scents in their homes. Finding Relief Through Fragrance For those having trouble sleeping, lavender has been linked to deeper, more restful sleep. For maximum effect, try a simple massage with a diluted oil before bed, allowing the
scent to settle in both through your skin and the air around you.
While aromatherapy won’t cure pain, inhaling or gently massaging essential oils can encourage the release of feel-good hormones, easing your discomfort. Studies
show inhaled oils may provide mild relief for chronic pain, making them a soothing addition to your wellness toolkit. Starting Safely • Always dilute: Combine 6–10 drops of essential oil per ounce of carrier oil, such as coconut or grapeseed oil, to prevent skin irritation. • Never ingest oils: Concentrated oils can be toxic if swallowed. • Check with your doctor. Especially if you take medications or have skin sensitivities. Aromatherapy can be a simple and delightful addition to your daily wellness routine. With a little experimentation, the right scents can lift your mood, ease tension, and add a touch of joy to everyday moments. A few mindful breaths could be all it takes to feel more centered, alert, and at peace.
HOT HONEY-INFUSED FETA CHICKEN
TAKE A BREAK!
Inspired by LadySavor.com
INGREDIENTS • 2 large boneless skinless chicken breasts • 1 tsp salt • 1/2 tsp black pepper • 1 tbsp olive oil • 3 tbsp hot honey
• 2 cloves garlic, minced • 3 tbsp crumbled feta cheese • 2 tsp fresh rosemary, chopped (or thyme) • 1 tbsp lemon juice (optional)
DIRECTIONS
1. Pat chicken dry and season both sides with salt and pepper. 2. In a skillet over medium-high heat, heat olive oil. 3. Sear chicken for 2–3 minutes on each side until golden. 4. In a small bowl, mix hot honey and minced garlic to create a glaze. 5. Place the seared chicken in a baking dish. Pour the hot honey mixture over top.
6. Sprinkle chicken with crumbled feta, then rosemary or thyme. 7. Bake at 400 F for 20–25 minutes, or until internal temperature reaches 165 F. 8. Optional: Broil for 1–2 minutes for extra caramelization. 9. Let rest for 5 minutes. Garnish with lemon juice and extra herbs before serving.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
360-456-1444 | PenrosePT.com 1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. What Facebook’s Birthday Taught Us About Connection and Care 2. Ab-Focused, A-List Fitness Give Your Muscles the Break They Deserve 3. Aromatherapy Secrets for Seniors That Actually Work Hot Honey-Infused Feta Chicken INSIDE THIS ISSUE
4. A Sharper Memory Starts on Your Plate
DELICIOUS FOODS THAT POWER YOUR BRAIN Think Better, Remember More
You’ve likely heard the saying “you are what you eat,” but when it comes to memory, that’s more literal than you might think. Your brain is constantly working to process, store, and recall information, and it requires the right fuel to stay sharp. However, certain foods can actually improve memory, focus, and overall brain health. Here’s what to load up on next time you’re at the grocery store. Fatty Fish If your brain had a favorite food, it would probably be salmon. Fatty fish like salmon, sardines, and trout are full of omega-3 fatty acids, especially DHA and EPA, which are crucial for building and maintaining brain cells. These healthy fats also enhance communication between brain cells, which aids in memory and learning. If you’re not a seafood fan, you can still
get omega-3s from plant-based sources like walnuts, chia seeds, and flaxseeds. Berries Don’t underestimate these colorful little powerhouses. Blueberries, strawberries, and blackberries are packed with antioxidants called flavonoids that help protect your brain from oxidative stress (basically, brain “rust”). These compounds can also boost communication between brain cells, which may help slow cognitive decline and improve short- term memory. Try tossing a handful of berries into your morning oatmeal or smoothie for an easy boost. Leafy Greens and Veggies Spinach, kale, broccoli, and other leafy greens are rich in nutrients such as vitamin K, lutein, and folate, which are associated with improved cognitive
function. These nutrients promote healthy blood flow to the brain and protect against inflammation. Studies even suggest people who eat a daily serving of greens have the memory of someone years younger. Not bad for a salad, right? Whole Grains and Nuts Your brain runs on glucose, and whole grains provide a slow, steady supply of it, helping to keep you alert and focused. Brown rice, quinoa, and oats help maintain balanced energy levels, while nuts (especially almonds and walnuts) add vitamin E, another nutrient tied to improved memory and slower cognitive aging.
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