Take a look at our May newsletter!
MAY 2022
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THANK YOU, MR. MOSES! THE TEACHER WHO SHAPED ME
I have high expectations and standards for myself and my work. When I look back on where that comes from, I always think about one thing: the trumpet. Specifically, I think about the teacher who pushed me to be better at the trumpet, Mr. Moses. I had Mr. Moses for band class from seventh through ninth grade. He always knew just how to push us to exceed beyond what we thought we were capable of, and that came at a really pivotal time in my life. Up until that point, I had always known that hard work was a catalyst for success, but I had never actually put in the effort to make that possible. But I didn’t want to let my band teacher down. Mr. Moses made me want to be better, and in doing so, I learned how valuable hard work and high expectations can be. His teaching style was a perfect blend of encouragement and accountability. He inspired us to practice more, and he made us want to achieve more. Even during jazz band, when were required to attend school earlier than all the other students, Mr. Moses made practice so rewarding. We may have dreaded being awake that early, but he was always chipper and motivating.
to follow in his footsteps. It’s not always easy, but I try to put myself in the patient’s position. I try to offer goals in a way that feels achievable, even when the path to get there may
be long or filled with obstacles. I might not be the teacher Mr. Moses was, but every day, I try to emulate the way he carried himself. When patients succeed, I follow Mr. Moses’ lead and celebrate their wins with them. I want them to feel that same pride I did when our band won prizes and awards. “Mr. Moses made me want to be better, and in doing so, I learned how valuable hard work and high expectations can be.” In May, we will celebrate National Teacher Day. If I could, I would thank Mr. Moses for the life lessons he instilled in me — lessons I still use to this day. I hope you will take the time to thank the teachers who made a great impact on you and the way you live. Big or small, those teachers created an opportunity for you to grow into the person you are today, and that is something worth celebrating. I’ll always be grateful for Mr. Moses. I never thought that a class like band could create so many opportunities for growth. But looking back, I’m glad it did, and I know just who was responsible.
In addition to this, Mr. Moses made sure we succeeded. He found the best possible path for our achievement and created big goals that could be broken into bite-size pieces.
We won a lot of first place awards and, in doing so, built self-confidence. We believed we could win because Mr. Moses taught us it was possible. Despite the fact that very few of us continued our music careers outside of school, Mr. Moses taught us so much by way of the instruments we learned to play. Today, I want
–Dr. Colin Sisco
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FINDING THE RIGHT MASSAGE GUN FOR YOU
While surfing the web or visiting your local sporting goods store, you’ve probably noticed the most recent physical fitness trend: massage guns. Massage guns vibrate at a high frequency to help loosen your muscles, increase blood flow, and temporarily ease pain and soreness. While massage guns have been on the market for the last several years, they were mostly for massage therapists and chiropractors to use on their patients. Now, newer models have seen great improvements that make massage guns more accessible to the average consumer. There are many benefits that come with using a massage gun. For people who experience chronic pain, have tension headaches, or suffer from an injury, massage guns can reduce symptoms and even help users feel more relaxed. Massages cause the body to release dopamine, which improves moods, but not everyone can
make it to a massage parlor whenever they need to. That’s what makes this tool a perfect temporary replacement. Since massage guns have exploded in popularity, there are many brands and models to choose from — but there are a few things to consider. Some massage guns are incredibly loud, and that could make massaging your head or neck rather unenjoyable. Also pay attention to the model’s strength and speed levels, since more powerful massage guns can reach deeper into muscle fibers. Other factors to keep in mind are the massage gun’s weight and portability as well as if it’s easy to use (especially if it comes with additional head attachments or works alongside a smartphone app). Massage guns can be expensive, ranging anywhere from $60 to $500. Each model has different features and functions, so make sure you do some research before purchasing one.
The Fitness Boost You Need How Rewards Can Reinforce Healthy Habits
People often talk about why we need to exercise more and eat right. But how do you reward yourself for the new habits you embrace? If you aren't rewarding yourself, then you may find it challenging to stick to your plans.
improper foods are the reward after a run. That’s counterproductive!
Or, what if we decide our reward isn’t worth it to begin with? For example, you might tell yourself, “I don’t really have time for a nice bath tonight, so I’ll just skip my run today.” However, Rubin says that one kind of self-reward is always best: the reward that takes you deeper into your new habit. REWARD A NEW FITNESS HABIT RIGHT. Finding an exercise you enjoy is one of the most effective ways to reward yourself and continue to build your new fitness habit! If you look forward to working out in a gym environment with gym equipment, then at-home exercises probably won’t feel as satisfying. But
there’s still at-home equipment and sports, such as biking, that you can do to reward yourself, especially if you have a favorite time of day to get outdoors. Other awesome rewards for exercising can include running or yoga socks, a nice water bottle you enjoy using, a new yoga mat, a subscription to a workout program or app, or a fitness tracker. You can also watch fitness videos or documentaries that explain the benefits of your new hobby or habits, which will both educate and encourage you! A fitness habit, after all, is linked to all sorts of long-term health benefits you’ll enjoy for a lifetime.
Don’t be shy to give yourself the boost you need — the right way.
CAN REWARDS BE DANGEROUS? In some cases, yes. Gretchen Rubin, author of “Better Than Before,” recently told Medium that rewarding our good habits can be “dangerous.” You might feel the same way. After we get the reward we wanted, it might feel easier to give up the habit or make it more difficult to meet our goals. After all, we might give up on running if we don’t meet our weight loss goals because
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What Are Cravings? How Do I Stop Them? How Playing the Long Game Helps Overcome Cravings
Cravings — they can feel like a comforting friend or a gut- punching enemy, depending on what you’re craving. An estimated 90% of people experience cravings, and, believe it or not, not all cravings are bad. Leaning into our healthy cravings can help establish a healthy diet. Don’t worry, we’re thinking the same thing: “If that’s the case, why do we crave sugary snacks and fatty foods the most?!” It’s complicated, but understanding your brain is a great place to start. WHAT ARE CRAVINGS, REALLY? Decades of research have proven that cravings start in our brain, not our body. This might be shocking for some, since it was commonly believed for a long time that if you were craving a steak, you were probably low in iron. However, the brain connection makes
That means when we’re unhappy, stressed, or needing a pick- me-up, we might start craving foods that comfort us, such as ice cream. HOW DO I STOP CRAVING UNHEALTHY THINGS? One thing is for sure: Restrictive diets don’t always work. It’s hard to “rewire” the brain by completely rejecting how it currently operates. Instead, you might want to consider accepting your cravings, but make slow and deliberate changes to how you satisfy those cravings. For example, if you’re craving potato chips, why not try kale chips or another crunchy but healthier alternative that you already enjoy? If you’re craving soda, why not crush some fresh fruit into sparkling water instead? Make it a treat, make it special, but make it healthier. Eating more filling, nutrient-dense food and getting more sleep are also great ways to fight cravings. It leaves little time or room for binging on bad foods. However, a 6-month 2018 study in the National Institutes of Health has shown that flexibility in your diet can make a difference for making real, meaningful changes to your lifestyle long term. By overcoming shame and accepting your cravings, you won’t fear making a single mistake as much. It’s all about playing the long game.
way more sense. Think about it: Does your body love circulating excess sugar that can lead to health complications, or does your brain enjoy sugar more? After all, sugar releases the feel-good neurotransmitter dopamine, which our
brains love. A chocolate milkshake or lemon bar helps us feel good by literally triggering our brain’s pleasure centers.
ONE-PAN BAKED SALMON AND VEGGIES Inspired by BBCGoodFood.com
TAKE A BREAK!
INGREDIENTS
• 1 lb spring potatoes, halved • 2 tbsp olive oil (divided) • 8 asparagus spears, trimmed and halved
• 2 handfuls cherry tomatoes • 1 tbsp balsamic vinegar
• 2 5-oz salmon fillets • 1 handful fresh basil
DIRECTIONS
1. Preheat the oven to 400 F. 2. In an oven-proof dish, combine the potatoes and 1 tbsp olive oil. Roast for 20 minutes. 3. Remove the dish from the oven and add the asparagus. Toss, and bake for 15 more minutes. 4. Remove the dish from the oven and add the cherry tomatoes. Toss. Drizzle with balsamic, then nestle the salmon fillets into the vegetables. Drizzle with the remaining oil, and bake for 10–15 minutes. 5. Remove the dish from the oven, garnish with basil leaves, and serve!
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
1. Thanking My Greatest Teacher: Mr. Moses 2. Choosing the Perfect Massage Gun How Do I Reward My Fitness Habits? 3. Cravings — And How to Stop Them One-Pan Baked Salmon and Veggies 4. Stretching Preserves Flexibility INSIDE THIS ISSUE
STRETCHING PRESERVES YOUR FLEXIBILITY FOR LIFE A NOT-SO-SECRET FOR YOUR LONGEVITY
Engineers and doctors can agree on one thing: Lubrication is often necessary for joints to function and move properly, including human joints. Every day, your joints create fluid that allows your arms, legs, neck, and back to move properly. But did you know that by stretching and using your full range of motion once a day, you can help those joint fluids preserve your flexibility and balance? Many people are worried about their independence later in life, and an improper sense of balance can be a big part of that. Stretching keeps muscles flexible, strong, and healthy, but the “flexible” part is more important than most people think. Without flexibility, our muscles shorten and become tight — and even with the fluids that our joints create, without regularly stretching, we’ll still be unable to use our full range of motion.
By the time you need your muscles for activity, they’re weak and unable to extend fully. This puts you at risk for joint pain, strains, and muscle damage. CAN STRETCHING EXTEND MY LIFE? Not only does stretching improve your independence, but it might also help you live longer. Studies show that stretching is linked to improved circulation, and better blood flow can lead to improved heart health and cardiovascular function. Considering that heart disease is the leading cause of death among adults in the U.S., that’s a huge bonus! The benefits of stretching are best enjoyed without injury, however, and that’s why it’s important to warm yourself up before stretching. Although it used to be thought that stretching is the first step before exercise, it’s now becoming more commonly understood that light
activity is better for preventing injuries from overstretching. Physical therapist David Nolan of Massachusetts General Hospital told Harvard Health, “All it takes to warm up the muscles before stretching is 5–10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout.” If you’re worried about joint pain, it’s smart to stretch as well as build stronger muscles to carry your body weight more effectively — especially around your spine, hips, and knees, which do most of the heavy lifting. Proper stretching and joint
care can take years of effort, but as research shows, it pays off over many decades.
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GIVE MOM THE GIFT OF RELIEF THIS MOTHER’S DAY! Mother’s Day Laser Discount: Valid during the month of May, get 10
laser sessions for only $325! (Regularly priced at $399)
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 Proven: Researchers have concluded that laser therapy is effective at reducing pain, increasing range of motion, and improving overall quality of life. 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 experience with laser therapy!
“My husband has been dealing with neuropathy in his feet for several years. After just a few laser treatments, the incidents have decreased greatly to just once in a while. I was treated for a sore hip and leg by Colin. After about 8–10 treatments, it went away, and I could walk without pain.” –Margaret E.
“I came to Kaizen to see if laser therapy and PT could help my pain. I was diagnosed with three pinched nerves in my lumbar area and torn muscles in my hip about six months prior, and nothing relieved the pain, numbness, and tingling down my leg to my toes. Arthritis in my spine is the cause of the inflammation that pinches my nerves. I had difficulty walking, my balance was terrible and I was crabby too … I ruled out surgery as too risky. The laser therapy reduced my pain within the first 5–6 treatments. Then I continued the laser and started PT sessions with Barry. After two months, I am almost pain-free. I have learned so much from Barry about how to strengthen my core. I can now go up and down stairs, walk on uneven surfaces, and generally not let my spine keep me from the activities I enjoy. Kaizen gets my thanks for restoring my hope.” –Mary M.
“My injury came from a serious fall on my hip while skiing. At 70 years of age, I was concerned and wondered if I would ever ski again, but Natalie carefully and systematically helped me gain confidence and strength. After reading about the laser treatments, I was able to give it a try. It was amazing for my hip, and I then wanted it for my shoulders. Natalie monitored my progress and continued to listen to my concerns and adjust to my needs. I felt like we were partners in my recovery.” –Linda D.
Call us at (206) 524-6702 to schedule now!
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