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FEBRUARY 2026
KaizenSeattle.com | 206-524-6702
KINDER ROADS AHEAD
Very few things make me more nervous than an unprotected left turn onto a busy street. We’ve all been there. We’ll be coming out of a shopping center or other place, approaching a section of the street with no lights, and waiting (hoping) the cars will stop to let us out. Sometimes, that wait can feel like an eternity. When someone is nice enough to stop for me, I always make sure to wave at them as an acknowledgment as I pass. I also make it a point to stop for others when they need to make a turn. Unfortunately, I rarely see anyone wave at me when I stop my car for them. It wasn’t like that when I was a kid, a time when everybody seemed to wave back, hold the door for someone else, and be ready to do small things to make someone else’s life a little easier. Times don’t always change for the better. This thought has been on my mind a lot this month, as Feb. 17 is Random Acts of Kindness Day. What is kindness in 2026? Sometimes, it’s hard to tell, especially when I take more than a passing glance at social media. These days, many users say things to other people they’d never dream of saying to them in person, or they post statements they’d probably regret if they took a little extra time to consider their words more carefully. Social media isn’t a place to foster self-kindness, either. In an age of filters and artificial intelligence, anyone can look glamorous and appear as if they’re living extraordinary lives. They may be successful and happy, but rarely do we see the whole story behind their achievements. I bet if we sat down and had a conversation with many “influencers,” we’d learn that whatever they’ve accomplished was preceded by a tough road of imperfection, sacrifice, and stress. A click of a filter key can wash away that reality, which doesn’t help anyone who judges themselves unfairly against the false standards of beauty and greatness they see online. WHY COURTESY STILL MATTERS
In today’s world, self-care involves recognizing that it’s unhealthy to compare your current situation and long-term goals to someone else’s, especially when that other person has access to tools and apps that can mask the struggles behind their smiles. At the end of the day, you’re you , and that will always be enough. Everyone at Kaizen Physical Therapy works hard to apply that philosophy in everything we do. The only benchmarks we help you reach are the ones tailored to you . We’re here to steer you toward the best direction, just like the driver who stops to let you make that left turn and move forward. It has been scientifically proven that being kind to others improves one’s health. It triggers a natural surge of oxytocin and dopamine in both the giver and the recipient, producing a positive feeling that can significantly boost our mood … and it doesn’t require much effort and is often free. I hope you make the most of Random Acts of Kindness Day and any other opportunity you have to care for and help those around you. And if you ever let me make one of those treacherous left turns, you can expect a wave in return.
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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
206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
1. Everyday Empathy in Action INSIDE THIS ISSUE 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
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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Give The One You Love The Gift Of Relief This Valentine’s Day!
Valentine’s Day Laser Discount: Valid during the month of February 6 LASER SESSIONS FOR ONLY $299! (Originally $325) 10 LASER SESSIONS FOR ONLY $399! (Originally $475) 15 LASER SESSIONS FOR ONLY $549! (Originally $675)
5 Reasons You’ll Love Deep Tissue Laser Therapy: 1. It Works: The No. 1 reason you’ll love laser therapy? It works! Deep tissue laser therapy can provide powerful pain relief, promote tissue repair, and reduce swelling. 2. It’s Fast: Treatments typically last 4–7 minutes, and many patients report pain relief and improved range of motion after the very first treatment. 3. It Lasts: Benefits extend far beyond the treatment itself and continue working for 36 hours after the machine is turned off. 4. It’s Safe: Laser therapy offers a safe alternative to opioids and surgical intervention in many cases. 5. It’s Painless: Laser therapy is administered directly to the skin. You will feel a sense of soothing warmth with no pain, no shock feeling. Many patients reported enjoying the experience, especially when the massage ball treatment head is used to deliver the “laser massage.”
Treatable conditions:
Scientifically proven to reduce pain and inflammation! Scan the QR code to find out how:
Call us at 206-524-6702 to take advantage of this deal while it lasts!
And many more, including nerve pain and neuropathies, TMJ, arthritis, sprains, and strains!
206-524-6702
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Don’t just take our word for it. Check out what these patients had to say about their Kaizen Physical Therapy experience!
ALL IN ALL, AN AMAZING, POSITIVE EXPERIENCE! “This is the second time Marina has helped me, first with lower back issues in May 2023 and then with recovery from a wrist and thumb injury in November 2023. Her methods and manners are gentle and effective and the home exercises were always explained very clearly and helped me progress in my recovery. The rest of the staff are friendly, helpful, and really fun to talk to. All in all, an amazing, positive experience!” –Kim H.
I KNOW I WOULDN’T GET HERE ON MY OWN! “My experience was great. My treatment at Kaizen PT strengthened my lower back a lot and reduced my pain significantly. I know I wouldn’t have gotten there on my own and I am grateful to them.” –Robert M.
ONCE AGAIN, KAIZEN HELPED ME HEAL! “My left knee replacement procedure recovered successfully and rapidly. Natalie Moncayo is a talented and successful professional therapist. My recovery from her practical, biologically informed sessions and extracurricular workouts was rapid and effective for me. Knowing that she is still at work, I will continue doing these exercises. Once again, Kaizen helped me heal! Thank you.” –Steven S.
MY EXPERIENCE WITH SHARONDA AT KAIZEN PT HAS BEEN WONDERFUL! “My experience with Sharonda at Kaizen PT has been wonderful. She is helping me rehab after a total knee replacement and her treatments have improved my knee every time. I highly recommend her to anyone needing physical therapy.” –Suzanne J.
Call us at 206-524-6702 to schedule now!
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