Peak Motion: Staying Active & Becoming Better Balanced

Health &Wellness The Newsletter About Your Health And Caring For Your Body

January, 2019


We are excited to introduce Cassandra La Madrid, the newest member of the Peak Motion Team. Cassandra is a physical therapy assistant and will be working closely with Mike, Susan and Bre. Where did you grow up? “I grew up in Longview, Washington.” How did you get into being a PTA? “I graduated with a B.S. in Kinesiology and throughout my studies I was always fascinated by the structure of the human body and the ability for our bodies to move and perform. I knew I wanted to work in healthcare, but it wasn’t until I experienced physical therapy treatment for myself, that I discovered Physical Therapy was the career I wanted. I enrolled in an internship at an outpatient clinic for a quarter in college, became a physical therapy tech, and continued to purse my education to lead me to where I am today.” What do you like doing outside of work? “Outside of my career, I spend time strength training for strongman competitions; I compete in the lightweight women’s division with a goal of competing at a national level. I also have interest in powerlifting and CrossFit. Lastly, I love spending time at home with my husband and English bulldog, Lilo.” Cassandra is a wonderful addition to the team and we know you will all love her! Be sure to welcome

her to the Peak Motion Family the next time you are in the office.


FREE Physical Therapy Screening. Call to schedule your appointment now!

Health & Wellness The Newsletter About Your Health And Caring For Your Body

STAYING ACTIVE & BETTER BALANCED “Jump Start Your New Year’s Goals!” January, 2019

INSIDE: • How’s Your Balance • FREE Physical Therapy Screening • Patient Success Spotlight • Fall Recipe

There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them— work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy?

Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole- body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. Call us today for more information!

Patient Success SPOTLIGHT

I am able to continue CrossFit! "I noticed morning stiffness in my Achilles and a nodule forming on the tendon.Concernedaboutmyactivity level with CrossFit and preventing injury to the tendon I contacted Peak Motion. They gave me exercises and modalities to strengthen areas contributing to the issue and worked with me. I am able to continue CrossFit and have added running and will continue their program, so I can remain active.” - Karen L.


You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques

In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. It’s Never Too Late You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as:

• Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with Peak Motion Physical Therapy can help you achieve improved balance and a healthy lifestyle.


Sweet Potato-Pecan Casserole

INGREDIENTS • 3 1/2 pounds sweet potatoes, peeled and cut into 1-inch chunks • 1/3 cup honey • 1 large egg • 1 teaspoon ground cinnamon

• 1/4 teaspoon ground nutmeg • 1/8 teaspoon ground ginger • Kosher salt • 1 tablespoon packed dark brown sugar • 1/3 cup finely chopped pecans

DIRECTIONS Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray. Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish. Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

CALL TODAY! (360) 210-5440


At Peak Motion Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

More Patient Success

It’s time to get Peak Motion Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury

“For over a year I struggled with right shoulder pain to the point that it was affecting my sleep and daily activities. Since having PT at Peak Motion, the pain is virtually gone! The ASTYM, physical manipulation, stretching, and exercises have really improved my range of motion and quality of life without the use of steroids or any other medications!Thank you Peak Motion!” - Bernie K. The pain is virtually gone!

1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Take Care of Your Aches and Pains Before It’s Too Late. Attention Pain Sufferers!

Do You Have Difficulty With Aches Or Pains?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

Mention or Bring in This Coupon Today For a FREE Physical Therapy Screening

Call Today: 360-210-5440

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