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THE PENROSE POST
SEPTEMBER 2025
PENROSEPT.COM | 360-456-1444
Meet the Local Health Heroes Redefining Aging HEALTHY AGING TAKES INTENTION — AND A LITTLE INSPIRATION!
September is Healthy Aging Month, and as someone who spends every day helping people move better, I couldn’t think of a better time to talk about how we can all take steps to age well. And honestly, the timing couldn’t be more perfect because we’re just weeks away from our first-ever Health Heroes event! On Sunday, Oct. 12, starting at 2:30 p.m. at the Lacey Community Center, we’re gathering for an afternoon full of wisdom, laughter, and maybe even a few “a-ha” moments. You’ll need to register in advance with our QR code to attend, but trust me, you won’t want to miss this. We’re bringing together a panel of incredible folks in their 60s, 70s, 80s, and beyond, people right here in our community, who are thriving in their golden years. They’ll share their habits around movement, food, sleep, and stress, and you’ll walk away inspired. The whole idea behind this event is to spark intentional action because living and performing well isn’t something that “just happens.” It’s about being purposeful with how we move, eat, and live. That’s why the Blue Zones research fascinates me so much, those five regions in the world where people live longer, healthier lives than anywhere
else. Researchers have pinpointed key lifestyle habits shared by these communities, known as the Power 9, and they aren’t complicated. Arguably, the most important habit? They move naturally throughout their day, walking, gardening, or tending to chores, without relying on formal workouts. These aren’t people who spend hours at the gym. Instead, they simply build movement into daily life, walking their dog or playing with their grandkids. That’s something we can all do! It doesn’t have to be complicated or overwhelming. Sometimes, all it takes is an “exercise snack,” standing up to fold laundry, watering plants, or walking around the block. I saw this firsthand recently with my mom. She’s 76 and usually pretty sedentary. But during a recent family visit, she was up constantly cooking, hosting, chasing grandkids, and by the end of the week, she said, “You know, that pain in my back? It’s gone!” All she’d done was move more throughout the day. It wasn’t exercise. It was just life. It’s a powerful reminder that sometimes, the solution is simply getting up and moving, intentionally and often. Our Health Heroes at the event aren’t “extraordinary” people, which is exactly why I’m thrilled about our event. You’ll meet people right here in our community who are proving that these same principles work here, too. We secured celebrity guest soccer legend, Kasey Keller, to come and share a bit of insight on what helped him perform at a high level and, now in his 50s, what is making the largest impact on a quality of life. At the event, you’ll also get to meet with our sponsors Baby Boomer Bikes, Complete Hearing and Balance Center, and Olympia Orthopedics. In fact, Dr. Tom Helpenstell, well-regarded and retired orthopedic surgeon, will be on the panel sharing how he still enjoys
PILATES CLASS 9:00 a.m. on Monday and Wednesday 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
HEALTH HEROES SPEAKER KASEY KELLER
Kasey, a former professional soccer goalkeeper and hometown hero, will share what it took to stay at the top of his game for decades and how he’s approaching aging with intention and grit.
HEALTH HEROES SPEAKER DR. TOM HELPENSTELL Dr. Helpenstell is a well-regarded retired local orthopedic surgeon who will share how he remains physically active by mountain climbing, back- country skiing, and participating in triathlons.
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Starting Physical Therapy?
Here’s What We’ll Ask and Why It Matters
Make a plan of action. Once we establish your health history, we’ll explore the reason behind your visit. We ask questions like, “When or how did this problem start?” “What have you done for this issue so far? Did it make it better or worse?” and “What do your symptoms feel like? Does it hurt? How badly?” Once we understand your concerns better, we ask you what your goals are. We know you want to get out of pain, but do you want to return to your regular exercise routine, play a sport, or simply sleep without discomfort? Knowing your specific goals helps us create a treatment plan so you can achieve them as soon as possible! Any concerns? After assembling your health history, investigating your current problem, and establishing your goals, we’ll devise a treatment plan to tackle the issue and get you where you want to be. We won’t just run with this plan, however. We want your insight, so we may ask if you’re comfortable, committed, and think you can complete your treatment plan. Be honest with us and yourself. Let us know if it sounds too demanding or doesn’t align with your goals so we can pivot and adjust. You’re probably tired of being asked questions, so it’s a good opportunity to ask some of your
Seeing a physical therapist for the first time can be a daunting experience. You may worry about the different exercises they’ll ask you to complete, the environment of the office, and the questions they’ll ask. Nobody likes going over their health history or answering personal questions, but it’s how we create a treatment plan that works for you, your body, and your mind. We don’t want anyone to feel uncomfortable or anxious about visiting our office, but we know how intimidating the experience can be. You’re in pain and discomfort due to an issue that is entirely out of your control, and you just want relief. You may think we need to jump in and start massaging or exercising, but the initial questions we ask will help us determine the best path for treatment. Let’s walk through some of the questions you can expect when visiting a physical therapist for the first time. Explore your health history. We need to know about your past to maximize your recovery and rehabilitation efforts. We’ll ask what medications you take to determine
if you’re currently on something that will impact your ability to exercise or heal. For similar reasons, we ask about other medical issues like diabetes, high blood pressure, and osteoporosis. We also need to know about your surgical history to ensure we don’t
own. We’ve likely already covered some of the things you were worried about or wanted to learn, but if you want to ask anything else, now is the perfect time. Ask about your therapist’s education and experience, your treatment plan, or anything else! Now that you know more about what to expect during your first physical therapy session, you can rest easy. We’ll do everything possible to help you fix
reaggravate any old problems. This can also alert us to details about your current situation. We may inquire about your mental health and bathroom habits to round out your health history. This might sound unrelated to your current dilemma, but it will allow us to understand better what’s happening with your body. Plus, we can offer advice if your issues have caused any anxiety or depression.
your issue and feel more comfortable. It might take time and effort, but the end result is always worth it. Just stay committed, and don’t be afraid to ask questions or raise concerns!
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It’s Not Just a Lack of Willpower
THE REAL PSYCHOLOGY BEHIND CRAVINGS
Do you ever find yourself reaching for chocolate late at night or suddenly craving salty chips in the middle of the afternoon? You’re not alone and definitely not “lacking willpower.” Food cravings are a complex mix of biology, psychology, and emotional cues, and understanding them can help you respond in healthier, more intentional ways. Cravings are a universal experience. Studies show that over 90% of people experience food cravings, with women more likely to crave sweet foods like chocolate, and men more often craving savory options like meat or pizza. So, if you’ve ever thought you were alone in your cravings, know that this is a near- universal human experience. Your brain’s reward system is driving the urge. Cravings often originate in the brain’s limbic system, responsible for behavior, emotion, and long-term memory. When
you’re stressed or low, your brain searches for a quick dopamine hit, the “feel-good” chemical. Foods high in sugar, fat, or salt can deliver that boost quickly, which is why comfort foods are hard to resist. Processed foods foster addiction. Research from the University of Michigan has shown that highly processed foods can stimulate the brain’s reward centers in ways similar to addictive substances. That’s why stopping after one cookie or chip can feel nearly impossible — the brain is wired to want more. Cravings may signal physical needs. Not all cravings are emotional. Sometimes, your body is genuinely trying to tell you something. For example, craving chocolate may indicate a magnesium deficiency, while craving salty foods can indicate dehydration or a lack of electrolytes. That said, it’s essential to pause and CREAMY CAULIFLOWER SOUP
assess. Not every craving means your body needs that exact food. Memories and emotional triggers play a role. Many food cravings are tied to learned behaviors and emotional associations. If you were rewarded with sweets as a child, your brain might now associate ice cream with comfort or safety. These conditioned patterns are powerful, but you can reprogram them. Food cravings aren’t just about what’s in the pantry. They’re about what’s happening in your brain, body, and emotions. When you understand the drivers of your cravings, you can make choices that support your well-being instead of fighting these urges blindly.
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backcountry skiing and participates in triathlons. These people have figured out what works for them, finding joy in movement, connection, and purpose. Healthy aging is within reach for all of us, but it takes intention. Join us on Oct. 12, learn from your neighbors, and leave with practical, feel-good ways to take control of your health in whatever phase of your life. Don’t forget: Register with our QR code to secure your spot. We can’t wait to see you there!
Inspired by CookieAndKate.com
INGREDIENTS
DIRECTIONS
• 1 large head cauliflower, cut into bite-size florets • 3 tbsp extra-virgin olive oil, divided • 1/4 tsp fine sea salt, plus more • 1 medium red onion, chopped • 2 cloves garlic, pressed or minced • 4 cups vegetable broth • 2 tbsp unsalted butter • 1 tbsp fresh lemon juice • 1/4 tsp ground nutmeg • 2 tbsp chopped flat-leaf parsley, chives, or green onions for garnish
1. Preheat oven to 425 F. 2. On a rimmed baking sheet lined with parchment paper, toss cauliflower with 2 tbsp olive oil. 3. Arrange cauliflower in a single layer, sprinkle with a little salt, and bake 25–35 minutes until tender. 4. In a soup pot, warm remaining olive oil and cook onion and 1/4 tsp salt until soft. 5. Add garlic and cook 30 seconds until fragrant, then add broth. 6. Add all but 4 cauliflower florets to the pot and simmer for 20 minutes. 7. Transfer mixture to a blender, add butter, and blend until smooth. Then blend in lemon juice and nutmeg. 8. Garnish with cauliflower florets and serve. Add parsley, onion, and chives as desired.
SCAN ME!
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360-456-1444 | PenrosePT.com 1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. Want to Age Gracefully? These Local Legends Have the Playbook INSIDE THIS ISSUE
2. Physical Therapy Questions That Help Us Help You Heal
3. What Your Food Cravings Are Trying to Tell You
Creamy Cauliflower Soup
4. The Power of Everyday Walking
CAN YOU WALK YOUR WAY TO STRONGER MUSCLES?
THE SECRET TO STRONGER STRIDES When you think of building muscle,
and thicker. You probably won’t achieve this on a casual stroll, but picking up the pace, especially on an incline, can increase muscle activation significantly. Incorporating inclines into your walks is one of the best ways to increase the muscle-building benefits of walking, but walking on uneven terrain can also help. Walking on sand and dirt trails makes your calf muscles work harder and can even help engage other muscle groups, including those in your core, thighs, and glutes. Another strategy is to add weighted gear, like a weighted vest, ankle weights, or even a loaded backpack. Adding weight can also help you burn more calories on your walks. Of course, none of these strategies will give you a rippled physique through
what comes to mind? For most people, it’s likely lifting exercises or equipment like free weights and strength training machines. But what about walking? You’re probably not thinking about building muscle when you go for a walk. It’s too simple and gentle an exercise, right? That’s true, but with the right intensity, duration, and frequency, it can also support muscle growth. If you’ve ever walked up a big hill or taken a brisk loop around your neighborhood, you probably know what it’s like to feel your calves burn. That soreness is a sign of muscle fatigue and development. To build muscle, our bodies must experience enough resistance to break down muscle fibers. When those fibers are repaired, the muscles get stronger
walking alone. You should prioritize activities that use fast-twitch muscle fibers to really bulk up. These activities require sudden bursts of energy, such as weightlifting, sprinting, and jumping. You also need to focus on a healthy diet and ensure adequate protein intake. Walking might not be ideal for muscle growth, but it’s still a great everyday activity. It increases your heart rate, helps maintain flexibility and balance, and promotes overall fitness. And even if it won’t leave you flexing in front of the mirror, it can help increase tone and build strength where it counts.
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