Check out our January newsletter!
JANUARY 2026
KaizenSeattle.com | 206-524-6702
Brain Boosters Happy New Year! I’d like to kick off this month’s newsletter, and the next 12 months to come, with a question for you: What are you doing to keep your mind sharp? As concise as many areas of medicine are, not everything is always black and SECRETS TO SHARP THINKING
white with clear protocols. Being a professional physical therapist is a lot like being a detective who solves crimes, especially when a patient shares new information that throws us a curveball and prompts us to reevaluate and restructure our treatment plan. These scenarios are among the most rewarding aspects of our job. Finding positive solutions for our clients not only helps them heal and enables us to become better physical therapists, but it also sharpens our mental acuity. We love every opportunity to expand our horizons as we make new discoveries for our patients. Above all, we’re thrilled to see our physical therapy benefit our clients’ mental abilities and outlook in inspiring ways. It’s well-documented that an individual’s mood improves dramatically once they’re relieved of chronic pain. We’ve seen patients transition from being tense and uncommunicative to smiling more often, becoming more talkative, and expressing themselves more clearly while also remembering things better. Time and time again, we’re reminded of the critical connection between our bodies and our minds, and it’s always rewarding to help someone improve their mental clarity in addition to their physical condition.
January is known for many things, but it’s worth noting that it’s also National Brain Teaser Month. It’s a perfect time to reflect on the things we do to help keep our minds fresh and functioning well. Whether filling out a crossword over breakfast or solving riddles and hefty mathematical equations, we can maintain and strengthen our mental strength in several ways. That said, there’s no greater puzzle than the human body. In the world of outpatient physical therapy, including what we do here at Kaizen Physical Therapy, no two days are the same. We work with our patients to address problems from head to toe, including pains that seem to appear out of the blue. In these cases, a significant injury or event didn’t cause their pain; instead, they simply woke up one morning feeling pain they had never experienced before. Naturally, these situations keep us on our toes as we work to determine the cause of our patients’ discomfort. In other cases, we need to listen carefully to interpret how a patient describes their issues and get to the heart of what’s troubling them.
Away from work, and as a parent, I’m excited by the potential of ChatGPT and other forms of artificial intelligence (AI) to strengthen education. Although AI is a controversial topic, I believe it could serve a valuable purpose in helping people better grasp concepts and lessons they might otherwise struggle to understand. Of course, we need to vet and confirm the accuracy and age appropriateness of any information AI generates (especially in these still-early stages of its development). Still, I look forward to seeing how we can effectively utilize it in the future to aid people of all ages in enhancing their critical thinking skills and overall cognitive abilities. Hopefully, this cover article has given you plenty of food for thought (which, after all, is the entire point). If you have any great tricks for keeping your brain booming, please share them with us. And if we can help clear your mind by taking away your pain, don’t hesitate to give us a call.
206-524-6702 • 1
Published by Newsletter Pro • NewsletterPro.com
MIND OVER MARQUEE Meditation Makes Stars Shine Within
Have you ever wondered how Hollywood’s stars keep cool under
describing it as an exercise that allows you to be still enough to know the difference between “the voice” and you. It helps you resist the messaging that you are not enough. One of her main tips for newbies is to start small, just taking a moment to appreciate the little joys of everyday tasks, like the sound of birds outside or the smell of your shampoo. Musical Meditators Musicians often face a lot of pressure, especially when on the road or recording. Pop star Katy Perry said meditation grounds her and helps her be more present, even when performing. Lady Gaga has been very open about her struggles with PTSD and chronic pain from fibromyalgia. For her, meditation is a way to improve her mental health and gain relief from her physical discomfort. Even Sir Paul McCartney of The Beatles fame gains stability and calm from this practice. He’s been meditating for over 50 years and said even a few minutes will help. No matter his schedule, he always finds time to gain a “still moment.”
the paparazzi’s lens? It turns out that even celebrities deal with stress and have to find their
zen behind the velvet ropes and red carpets. For famous names
like Oprah Winfrey, Katy Perry, and Sir Paul McCartney, transcendental meditation is the star of the show. This mindfulness practice deepens awareness, requiring you to focus your mind for a set amount of time for better mental and emotional balance. Ready to reach a new level of Oscar-worthy consciousness like the A-listers? Oprah’s Om Media mogul Oprah Winfrey is known as a trendsetter, and she’s often praised the power of meditation. She’s such a fan of this mindfulness practice that she curated a collection of meditation and wellness podcasts, retreats, discussions, and content. The star credited meditation for improving her life,
Whether you are center stage or just navigating life, taking a few moments to meditate is the ultimate way to keep your cool and shine. Design Your Dream Days in Retirement Find Purpose and Passion Beyond Your 9-to-5
After years of structure, responsibility, and hard work, retirement allows you the freedom to create days that belong to you. But with so much free time, it’s natural to feel adrift. Gone are the days of planning around PTO and weekends. You only need intention and self-compassion to design a full, joyful, and meaningful life. You never need a job to give you that. Start with a balanced foundation. Every fulfilling life rests on balance, during a career or retirement. Think of your foundation as four pillars: financial security, emotional wellness, mental stimulation, and physical health. When you nurture these, it’s easier to feel grounded and ready to embrace every day with purpose. Give your days a gentle shape. You don’t need a rigid schedule anymore. Instead, imagine your day
as a gentle rhythm. Mornings could be for reading or learning something new, afternoons for a walk in the sunshine or coffee with a friend, evenings for creative hobbies or quiet reflection. This flow keeps life balanced while leaving room for surprise and spontaneity. Rediscover what lights you up. One of the greatest gifts of retirement is the chance to explore passions you may have set aside. Maybe it’s painting, gardening, joining a book club, or volunteering for a cause close to your heart. These activities aren’t “filler”; they fuel your sense of purpose and joy. Care for your body and mind. You deserve to feel vibrant. Gentle movement like yoga, swimming, or walking daily can bring energy and strength. Paired with mental workouts like puzzles, brain games, meditation, or even learning new technology, to keep
your mind sharp and engaged. Your body and spirit thrive when given daily care. Embrace flexibility with kindness. As you plan your days, remember that this is not about perfection. It’s about creating a life that feels both nourishing and flexible. At the end of the day, reflect on what brought you joy and what you’d like to carry into tomorrow. And if plans shift? That’s okay. Retirement is your chance to live life on your terms. With a little structure, a spirit of curiosity, and a focus on well-being, each day can feel like a new adventure filled with purpose and possibility.
2 • KaizenSeattle.com
Published by Newsletter Pro • NewsletterPro.com
HOW YOUR DIET IMPACTS YOUR CANCER RISK IS THAT HOT DOG WORTH IT?
Around 40% of Americans develop some type of cancer in their lifetime. That’s a staggering number! You’ve likely known many people who have been treated for cancer, and it’s almost always a surprise when you learn of anyone else getting the diagnosis. Even as we learn about new carcinogens and take action to cut obvious risks, such as quitting smoking or cutting down on alcohol, cancer diagnoses remain steady. This has led many to wonder what they can do to further reduce their risk of developing cancer. As seen with many other aspects of health, what we eat directly affects how we feel. Recent research shows just how instrumental diet is in cancer prevention. A steady diet of hot dogs, bacon, deli meat, and other processed meats can increase your risk for cancer. Even red meat can play a role, so limiting your consumption is important.
concentration of phytochemicals, a natural plant compound that helps prevent disease. It contains berries, broccoli, cauliflower, garlic, grapes, grapefruit, leafy greens, pears, oranges, tomatoes, and sweet potatoes. And you can take it even further by pairing your fruits and vegetables with healthier protein options, such as fish, lean chicken, turkey, tofu, chickpeas, and eggs. If you worry about getting cancer and want to take action to reduce your risks, one of the best things you can do is plan your grocery shopping. Make a comprehensive list that includes healthy options while avoiding cancer-causing foods. As grocery prices soar, consider looking for the less expensive options, which is perfectly okay, as long as you make healthy choices. Compare labels and choose options with the
fewest ingredients. The more complicated the ingredients get, the less likely you know what you’re consuming.
However, while no food can completely prevent the development of cancer, some can help fight against it and reduce your risk. You want to look for foods with a high
You are what you eat, so make sure to eat healthy food! It may help you live the longest, most
fulfilling life possible.
KOREAN GROUND BEEF
TAKE A BREAK!
INGREDIENTS
DIRECTIONS
Sauce • 1/4 cup reduced-sodium soy sauce • 1 tbsp honey, or a liquid sugar- free sweetener • 1 tsp cornstarch • 1/2 tsp red pepper flakes
1. In a small bowl, whisk together soy sauce, honey, cornstarch, and red pepper flakes. Set aside. 2. In a large skillet, heat avocado oil over medium-high heat. Add beef and cook, stirring, until no longer pink, breaking it into crumbles as you cook, about 5 minutes. 3. Drain the beef and return it to the skillet. Add garlic and ginger and cook, stirring, for 1 minute. 4. Stir sauce into the beef, then cook for 2 more minutes, until heated through and the sauce thickens. 5. Off heat, drizzle the dish with sesame oil, sprinkle with sliced green onions, and serve over white rice (if desired).
Stir Fry • 2 tbsp avocado oil
• 1 lb lean ground beef, 85/15 • 1 tbsp fresh garlic, minced • 1 tbsp fresh ginger root, minced Finishing Touches • 1 tbsp toasted sesame oil • 1/4 cup green onions, thinly sliced
Inspired by HealthyRecipesBlogs.com
206-524-6702 • 3
Published by Newsletter Pro • NewsletterPro.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
INSIDE THIS ISSUE
1. Keys to Clarity and Focus
2. Celebs Tune Out and Zen In
Create a Retirement Routine That Inspires You
3. Your Diet’s Direct Role in Cancer Prevention
Korean Ground Beef
4. Find Your Flow and Fall Back in Love With Exercise
Get Back on Track and Feel Stronger Than Ever Ease Back Into Fitness Without the Stress
Restarting your workout routine after a long break can feel like climbing a mountain, but you don’t need to scale Everest on day one. You should start small and start smart. Even one or two weekly workouts can reignite your energy and rebuild your confidence. The key isn’t intensity at first, but creating a rhythm you can stick to. Crush short-term goals. Small victories spark momentum. Instead of staring at a massive goal and feeling defeated, focus on micro-challenges: Walk an extra 1,000 steps daily, or squeeze in 20-minute workouts three times a week. Every little win builds confidence and sets the stage for bigger achievements, like hitting 10,000 steps daily or finishing a full-length fitness class. Schedule workouts around your life. Fitness should fit your life, not disrupt it. Figure out your prime energy hours.
Maybe mornings fuel your focus, or evenings recharge your motivation. Even 15–20 minutes count when you’re easing back in. Start where you are, and gradually increase intensity. Remember, your stamina will grow alongside your consistency, not overnight. Reinforce motivation with retail therapy. A new pair of shoes, a matching workout outfit, or a fancy water bottle can make exercise feel like a reward rather than a chore. Then, try a 30-day challenge to keep things interesting: a mile walk every day, one new workout a week, or short movement breaks during work hours. At the end of the month, reward yourself with a massage, a new gym bag, or a small treat to reinforce your progress. Buddy up for accountability. Accountability is a game-changer. A workout buddy or group can push you to show up on lazy days, celebrate your
wins, and keep the process fun. Studies show that having someone alongside you can boost your consistency, motivation, and happiness. Getting back into exercise isn’t about perfection. It’s about showing up, celebrating small wins, and making fitness a part of your life again. Start small, plan smart, and enjoy every step of the journey.
4 • KaizenSeattle.com
Published by Newsletter Pro • NewsletterPro.com
JOIN OUR DRY NEEDLING WORKSHOP ON JANUARY 28TH! Discover the benefits of dry needling with our expert physical therapists! This hands-on workshop will teach you how dry needling can relieve pain, improve mobility, and enhance recovery.
This session is ideal for anyone suffering from Achilles tendinitis, tennis or golfer’s elbow, cervicogenic headaches, neck pain, low back pain, muscle knots or trigger points, and piriformis syndrome/sciatica. When: Jan. 28 at 6:30 p.m. Where: Kaizen Physical Therapy, 5025 25th Ave NE Our experienced therapists will guide you through the science and practice of dry needling, showcasing its effectiveness in treating muscle pain and tension. This workshop will provide valuable insights and hands-on experience. Spaces are limited, so reserve your spot today by calling us at 206-524-6702! Suite 201, Seattle, WA 98105 To register: Call 206-524-6702
206-524-6702
www.KaizenSeattle.com
Here’s What Others Have to Say About Kaizen PT!
“Before PT, I was struggling with tingling and soreness in my back. The issue was stopping me from going to the gym and getting proper exercise. Thanks to the excellent help at Kaizen Physical Therapy, I was able to fully recover and return to the gym without pain.” –Camden D.
“Colin Sisco helped me tremendously with chronic pain from a tennis shoulder injury. I had been to other PTs previously, but none were able to help me with daily pain management. Colin was able to see the restricted movement in my neck/ shoulders and work with me on exercises to improve my range of motion and overall pain level. I’m now pain-free and very thankful to have found Colin and Kaizen. I would highly recommend them to anyone!” –Jenny R.
“I am an 81-year-old woman in need of help to increase my strength and balance. Barry has really helped me improve my ability to get around the area. I’ve really enjoyed our outdoor outings. He has shown me how to be safe in my stride and how to watch for trouble spots. My stamina has improved greatly. Thank you, Kaizen and Barry!” –Rosemary L.
“Early this fall, I tore my soleus muscle while running, which is one of my favorite ways to exercise. Marina helped me to gradually rebuild mobility, flexibility, strength, and muscle memory to heal safely and quickly. I feel confident I can run again, injury-free!” –Cindy Jo A.
206-524-6702
KaizenSeattle.com
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook Ebook Creator