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JUNE 2024
KaizenSeattle.com | 206-524-6702
THROUGH THICK AND THIN The Transformative Power of a Best Friend
He always gets me — Brian is my best friend. A best friend is someone who will always have our best interests in mind, guiding us through dark times and celebrating our wins. Having a best friend is priceless and should never be taken for granted, as these days, it is tough to find a person with these traits. A fundamental aspect of human existence revolves around the relationships we cultivate, particularly those with friends who stand by us through thick and thin. Regardless of the circumstances, having someone by our side is a comfort. National Best Friend Day reminds us to cherish and celebrate the valuable friendships that enrich our lives. We can express gratitude for their standing by us when times are tough and cheering us on when we triumph. I am fortunate to have many friends, each fulfilling unique roles in my life. Brian, my best friend, has been a part of my life for over a decade now, which, looking back, is crazy to think about. Brian introduced me to stand-up comedy, consistently brightening my days with endless laughs. We listen to various comedians to find out which matches our humor best! Despite how long we’ve known each other, Brian will always bring a youthful spirit to every function. He even has the nickname “adult kid,” which my wife chose since he always makes our family laugh. He is the biggest jokester, a little kid trapped in an adult body. Brian and I have one of the best
memories together: his wedding day. I was honored to be his groomsman and part of the wedding party. Witnessing him embark on his new journey filled me with so much joy and pride. All jokes aside, though, having a friend who truly listens to you is what matters. True friends never judge you and will offer support, love, and words of wisdom. Looking out for your friends is not just a gesture of kindness; it is a nurturing act because it takes a friend to be a friend; it creates a bond based on trust, respect, and a mutual understanding of one another. A best friend can bring fun into challenging situations, encouraging a shift in perspective toward the positive aspects of life; that is precisely what Brian does for me. Regular communication helps build a strong friendship even if your friend is not always physically with you. I always reach out to my best friends whenever possible because checking up on the ones we love is essential. The significance of friendship goes way beyond just companionship. It is a source of laughter, fun, and long- lasting memories. Whether partaking in shared interests or celebrating milestones together, the presence of a true friend enriches our lives in a way nothing else can.
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Visiting any popular indoor pool will reveal a diverse pool of swimmers — fitness buffs, sports watchers, swim teams, students in kiddie lessons and aerobics classes, and families playing. Few sports can meet diverse fitness goals like swimming. Swimming can provide benefits such as improving cardiovascular fitness, increasing muscle tone, trimming pounds, and getting a workout without hurting stiff, arthritic joints. No wonder it is the fourth-most popular activity in the U.S., according to the U.S. Census Bureau. Participation spikes every time a new swimming star bursts into the spotlight, as Michael Phelps did in 2008. Known for winning more Olympic medals than most countries, Phelps won gold in all eight of his events at the 2008 Olympics in Beijing. Public fascination with Phelps’ big feet, long arms, remarkable pain tolerance, and prodigious performance led to an influx of children and teens to school and community swim programs. Phelps has inspired double-digit growth in swim program participation for over a decade. Dive Into Health The Unique Benefits of Swimming
former Division I college water polo player. “Water creates enough resistance to stop a speeding bullet within just a few feet. When you’re swimming, you have to pull yourself through that heavy resistance. That is going to build a lot of muscle,” Cole explained. According to the Centers for Disease Control and Prevention (CDC), just 2 1/2 hours of swimming per week can reduce the risk of chronic illness. On average, people who swim regularly reduce their risk of death by half compared to non-swimmers and enjoy their workouts more than those who exercise on land. Water-based exercise has the added benefits of improving flexibility, coordination, balance, and posture. For post-menopausal women, swimming can improve bone health. According to the Better Health Channel, a publicly funded Australian health and medical information service, swimmers can exercise without impacting weak or arthritic hips, knees, or ankles. The sport also builds endurance by delivering an all-around, full-body workout. Swimming laps at a pool can target different muscle groups, according to Healthline.com, because of the variety
Last year, champion swimmer Katie Ledecky surpassed Phelps in the total number of individual world titles. After competing in the 2012, 2016, and 2020 Olympics and winning 16 gold medals, the 26-year-old superstar
of strokes, like the breaststroke, butterfly, and backstroke. The water resistance works core, leg, and arm muscles simultaneously, while different strokes target specific muscles.
became the first swimmer to win six consecutive world championships in the same event in Japan’s 2023 World Aquatic Championships. Ledecky defeated the second-place finisher in the 800-meter freestyle by an astonishing 4.44 seconds.
Swimming has mental health benefits as well. Research shows swimming improves people’s mood and decreases
anxiety in those with fibromyalgia and other painful conditions. And in one of the sport’s biggest draws, those who enjoy it can continue to swim for a lifetime. Any community pool is likely to attract swimmers from age 3 to 103! So, find that bathing suit and take a dip! You may decide to make it part of your regular exercise routine.
Fans of swimming stress that it is more than a cardio exercise. “This is resistance training. It’s the same thing as lifting in a gym,” says Steve Cole, a swimming instructor, creator of a swim-instruction app, and
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Salad Struggles Be Gone TURN VEGGIE PREP INTO A SNAP
Many health-conscious consumers like eating more salads but hate the time needed to prepare them. A registered dietitian offers this realistic nutrition tip: Understand and accept your limitations in preparing salad at home and find a kitchen gadget to close the gap. Instead of taking time to chop salad ingredients individually, add your veggies to a vegetable chopper that slices or dices each item and drops it into a plastic container, says Kylie Sakaida, a nutrition expert with a significant following on TikTok. A veggie chopper is a large plastic box with a cutting lid. Built-in blades on the lid slice or dice ingredients and drop them into the box for storage. With one simple stroke, entire tomatoes, carrots, and chunks of lettuce transform into a pile of colorful, bite-sized salad ingredients without making a mess in your kitchen. “Don’t empty it along the way. Just make your entire salad in here,” says Sakaida, who has used her veggie chopper for over two years. “After topping the salad with a protein source, such
as chicken, feta cheese, or sunflower seeds, and adding dressing, just give it a shake and eat from the box,” she says. Amazon sells a variety of veggie choppers, ranging from $18 for a basic model to $29 for an all-in-one gadget with nine inserts, including blades for julienne or crinkle‑cut veggies.
Other hacks to up your salad game include starting with the freshest greens you can find, keeping them very cold until served, using tasty
dressing, and adding lemon zest or a splash of orange juice to store-bought products. You can even add pickled, grilled, or marinated vegetables to enrich the flavor. With a veggie chopper and these other tips in your kitchen arsenal, you’ll be making salads like a pro in no time.
Summer Chicken Salad Inspired by Foodnetwork.com
TAKE A BREAK!
INGREDIENTS • 3 boneless, skinless chicken breasts • Salt and pepper • 4 ears of corn, shucked • 3 tbsp minced dill • 3 stalks celery, finely diced • 1 red onion, finely diced • 1 1/2 cups blueberries • 1 head of butter lettuce Dressing • 3/4 cup crumbled feta cheese
DIRECTIONS
1. Place chicken in a large plastic bag and pound with a mallet to flatten to 1/4- inch thickness. Drizzle with olive oil and sprinkle with salt and pepper. 2. Heat grill, then grill chicken on both sides for about 4 minutes per side; set aside to cool before slicing. 3. Grill corn until the kernels begin browning, turning regularly for even cooking. Use a knife to shave the kernels off. 4. In a bowl, mix all dressing ingredients until combined. 5. In a large bowl, combine corn, dill, celery, and onions, then stir in chicken and top with dressing and blueberries as desired. 6. Separate the head of butter lettuce into “cups” to fill with salad and enjoy!
• 1/2 cup half and half • 1/4 cup mayonnaise • 1/4 cup sour cream • 1 tsp sugar • Juice of 1 lemon
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
1. Nurturing National Best Friend Day 2. Swimmers Score Health and Fitness Gains 3. Up Your Salad Game With a Veggie Chopper Summer Chicken Salad 4. TikTok Embraces Power Walking INSIDE THIS ISSUE STRIDING TO SUCCESS How Power Walking Boosts Your Fitness
Runners and other workout buffs often make fun of power walkers, saying that walking — even at a vigorous pace — isn’t a real workout. Try telling that to TikTok fitness influencer Stefana Avara. Avara says she got great results from power walking 30–45 minutes daily at a 15-minute mile pace (about 4 mph on a treadmill). In the past, she had built strong, bulky thighs playing lacrosse and claimed she wanted to smooth out her quads. After just five weeks of power walking, she attained slimmer thighs while maintaining excellent muscle tone. Power walking involves moving faster and with more intention than regular walking. You keep your arms bent at a 90-degree angle and pump them vigorously back and forth as you stride. Power walkers also move their feet smoothly from heel to toe while striding ahead. Doing this correctly engages
your whole body, including your core muscles, raises your heart rate, and burns more calories. A brisk walk elevates fat-burning hormones. According to Health.com, an hour of power walking uses more than 500 calories, compared with the 340 calories burned by a brisk walker and the 238 calories consumed by a casual stroller. Power walking is also easier on the joints than running. Power walkers’ feet never leave the ground at the same time, while runners’ feet repeatedly strike the ground with greater force. People who take frequent, vigorous walks reap almost as many health benefits as runners, according to a peer- reviewed 2013 study by researchers at Lawrence Berkeley National Laboratory and Hartford Hospital. Another study found that runners and vigorous walkers showed similar reductions in the
risk of hypertension, diabetes mellitus, and coronary heart disease. Vigorous exercise also reduces such mental health problems as depression and anxiety, according to a 2006 study. To get the most out of a power walk, keep your chin up and focus your eyes on a point about 10 feet ahead of you to lengthen your stride. Pull your abdomen muscles in toward your spine. Tighten your glutes to help propel you ahead. Follow these rules of good form and swing your arms while striding energetically ahead, Avara says, and you will get a workout worth doing!
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Due to high demand, we are extending our laser treatment discount through June!
6 LASER SESSIONS FOR ONLY $299! (Original $325) 10 LASER SESSIONS FOR ONLY $399! (Original $475) 15 LASER SESSIONS FOR ONLY $599! (Original $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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