Campus Commons PT - June 2021

Take a look at the latest edition of the Campus Commons Connection!



The first job I ever had was a summer position as a forklift driver at a pear packing business. I worked the night shift, from around 5 p.m. to 2 a.m., in a really cold warehouse, stacking bin upon bin of pears that had been picked, cleaned, and individually wrapped. From that warehouse, the pears would go out to canneries, stores, and restaurants. I had a lot of independence in that position. The big boss didn’t poke around too much when we were on the clock, and I only had one other forklift driver in the warehouse with me. He was my immediate supervisor, but he wasn’t that much older than me — maybe 23 or 24 at the time. While we usually stayed (mostly) on task, occasionally we would goof around. We would drive the forklifts way faster than was recommended, and we had our fair share of “pear wars,” where my supervisor and I would basically just throw pears at one another. Remember, he wasn’t much older than I was at the time! One night, our goofing around got a little out of hand. My supervisor threw a pear at me, so I countered with an attack of my own. However, when he dodged out of the way, he knocked over a stack of bins on his forklift, spilling their fruity contents all over the floor. As luck (or lack thereof) would have it, the big boss walked into the warehouse that night and caught us in the middle of our shenanigans. He really chewed us out, and looking back, I’m surprised he didn’t just fire both of us on the spot. He did make us stay late and pick up all the pears, though. We were probably in the warehouse until around 3 a.m. that shift. “YOU LEARN A LOT IN YOUR FIRST SUMMER JOB, WHATEVER THAT MIGHT BE. AFTER ALL, FOR MANY KIDS, IT’S THEIR FIRST INTRODUCTION TO THE WORKING WORLD—A WORLD THEY’LL INHABIT FOR THE NEXT FEW DECADES AT LEAST!”

You learn a lot in your first summer job, whatever that might be. After all, for many kids, it’s their first introduction to the working world — a world they’ll inhabit for the next few decades at least! I worked at the pear packing plant for another two summers after that, and it taught me that even though we had a certain degree of independence, we still had a job to do. I still had to show up on time and be respectful, even if we had some room for fun. Now that I’m a boss myself, I give my young support staff the same sort of independence I received in my first summer job. I don’t try to micromanage their work; I expect them to learn on the job and from the people they work with directly. I also expect them to not goof around too much! Each of them has their own personality, strengths, and weaknesses, but I trust they’ll do the work they were hired to do. Summer jobs are often a young person’s introduction to the working world. It’s where they get a preview into adulthood, in some ways. If you have a child who is just now starting their first summer job this year, I wish them well, and I hope they’ll take advantage of the opportunity they have to step into greater independence — and greater responsibility.

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Whether summer temperatures drive you to work outside or simply make you want to move indoors where the air conditioner is blasting, having an upbeat playlist can help you quickly pass the time and feel good, too. There’s no better way to learn how to put together a motivational playlist than to ask a pro. Peloton’s bikes and treadmills are wildly popular, but now, users are working out through their app because of the high-energy instructors, many of whom have become known for their amazing playlists. Here are two instructors’ tips to put together a killer playlist. MIX IT UP Instructor Leanne Hainsby is known for the eclectic, feel-good songs that keep people pedaling hard in her cycling classes. Hainsby credits her vast musical tastes to her time as a dancer, which expanded her playlist for workout music.

Which songs make the cut? Ones that inspire. “I think people will be so surprised by how much they will push themselves when they’re moved by the feeling of a song or how the music makes them feel,” she says. It doesn’t matter if it’s ambient electronic music or a lilting Johnny Cash tune, both of which can be found routinely on Hainby’s cycling playlists. MAKE IT THEMED Whether you’re obsessed with ‘90s pop, classic rock jams, or David Bowie, you can use a theme to create workout playlists you’ll love. This is a great trick pros like Peloton instructor Christine D’Ercole use. D’Ercole is beloved by many for her themed classes, which range from an indie rock beginners’ ride to a fan-favorite all ‘90s ride. She also has holiday-themed playlists, like the one for her Women’s History Month ride in March that featured only female artists.

You can always hop onto Spotify and check out the Peloton page to see all of their instructors’ recent playlists. Use this for inspiration to create your own list or stream whichever compilation catches your attention for your next workout.


WHAT IS HEATSTROKE, AND WHAT ARE THE SYMPTOMS? Heatstroke can result from too much physical activity on a hot day, typically causing the body’s temperature to spike to 104 degrees F or above. While we at Campus Commons are not qualified to diagnose or treat heatstroke, we can list a few symptoms to watch out for. Those include racing heartbeat, rapid breathing, nausea, vomiting, slurred speech, and confusion. If you’re experiencing any of these symptoms after exerting yourself in the hot sun, seek the help of a medical professional. HOW CAN I PREVENT HEATSTROKE? Fortunately, heatstroke is something you can prevent if you take the correct precautions when planning your outdoor workout. According to the Centers for Disease Control and Prevention, those include:

Wearing sunscreen and loose, light-colored clothing. Wearing tight clothing or too many layers can lead to overheating. Cooling down from your workout with a cold shower or bath. While you might be used to taking a hot shower, it won’t be as effective in regulating your body temperature. Scheduling your workouts for a cooler part of the day, if you can. Mornings and evenings will bring much cooler weather than the middle of the day. Unless absolutely necessary, it’s best to just stay indoors during those times.

Even as the country continues to steadily reopen and more people receive the COVID-19 vaccine, you might still feel more inclined to do your exercise routine outside, if possible. However, the warm days and inviting weather bely a real danger associated with overexertion in high temperatures: heatstroke.

We’re excited to see so many people continuing to stay active as the weather gets warmer, and we hope you stay safe. For any chronic soreness or injuries that might occur when you play sports or work out, give Campus Commons a call at (916) 927-1333 or send us a message through our website at

Drinking plenty of fluids , even if you don’t feel thirsty. If you wait until you’re thirsty before you start drinking water, you’re already dehydrated. 2


IS IT SAFE? We use LightForce Laser therapy at Campus Commons, which is FDA approved and among the safest treatment options of its kind on the market. When you’re undergoing laser therapy, the most you’ll feel is a warm, soothing sensation in the area being treated. Aside from that, however, you shouldn’t feel any pain. If any pain does occur, communicate to the practitioner to adjust your treatment before continuing. HOW EFFECTIVE IS IT AT ALLEVIATING PAIN? Deep tissue laser therapy uses 15W of therapeutic power to alleviate pain in your muscle tissue. Treatments take no longer than 5–10 minutes at a time, and while results can be immediate, most patients will feel better after just 3–5 treatment sessions. The body actually continues benefiting from the effects of the therapy for 18–24 hours after each treatment, decreasing pain levels and inflammation. To learn more about our deep tissue laser therapy treatment, visit our website at To schedule an appointment, call today at 916-927-1333. You don’t have to live with your chronic pain any longer!

At Campus Commons Physical Therapy, we do everything we can to help our patients alleviate acute and chronic pain. While, in many cases, this looks like helping patients through a series of exercises and stretches, scientific advances of the modern age have given physical therapists a more diverse array of noninvasive methods to help patients. One of those methods is deep tissue laser therapy. HOW DOES DEEP TISSUE LASER THERAPY WORK? This method of treating chronic and acute muscle pain works by shooting beams of energy into your underlying tissue and muscle, boosting your body’s own ability to regenerate and relieve pain. It actually helps the body heal itself, while also removing the need for excessive prescription drugs, and unlike surgery, it is completely noninvasive.

Photo: Lightforce Medical


Easy Tuna Poke Bowl

Inspired by

This protein-packed recipe is the perfect dinner for two on a hot summer night when you don’t want to turn on the oven.


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2 tsp soy sauce 1 tsp sesame oil

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2 tbsp cilantro leaves, chopped 1 scallion, finely chopped 1 cup rice, cooked and cooled

2 tbsp orange juice

1-inch piece fresh ginger, peeled and minced

1/4 cup avocado, cubed

4 cherry tomatoes, quartered

10 oz canned tuna, drained

1 tbsp sesame seeds


1. First, make the dressing. In a jar, add soy sauce, sesame oil, orange juice, and ginger. Secure the lid and shake until emulsified. 2. In a small bowl, empty the drained tuna and pour the dressing over top. Add the cilantro and scallions and stir until well coated. 3. Divide rice between two serving bowls. Top with the dressed tuna, avocado, tomatoes, and sesame seeds.

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425 University Ave. #140 Sacramento, CA 95757



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The Value of the Summer Job

Pro Tips for a Motivating Workout Playlist

Identifying and Preventing Heatstroke

The Latest in Alleviating Chronic and Acute Pain

Easy Tuna Poke Bowl

The Super Benefits of Yoga


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Kaitlyn Hochart, a yoga instructor from San Diego, California, writes on Healthline, “During yoga, your body goes through a full range and variety of motion that can counteract aches and pains associated with tension or poor postural habits.” Yoga can help you become more aware of these habits, “[allowing] you to fix these imbalances and improve overall athleticism.” Many forms of exercise are useful against depression and cardiovascular disease, but in yoga’s case, you don’t have to break a sweat to start benefiting from its stress-relieving properties. “The breathing exercises you practice during yoga can help lower your heart rate and shift your nervous system into a more relaxed state. It also promotes better sleep and increased focus,” Hochart writes. Multiple studies agree: Yoga can significantly decrease the secretion of cortisol, the primary stress hormone. In one study, 64 women with post-traumatic stress disorder (PTSD) participated in a 10-week program, performing

yoga at least once a week. By the end of the 10 weeks, 52% of participants no longer met the criteria for PTSD at all. As with starting any new hobby or regular exercise, it may help to set clear goals for yourself. By doing yoga regularly, there are several physical improvements you can look forward to, such as:

Improved range of motion or ease of movement A reduction in pain, discomfort, or other symptoms An increase in physical strength and endurance

June 21 is International Yoga Day, which makes it a great time of year to talk about the unique benefits of yoga — the “superfood” of fitness. As a mixture of exercise and mindfulness, yoga is not only challenging but also has myriad health benefits. Many people assume yoga is mainly useful for increasing your flexibility. However, it’s also excellent for further developing your strength, mobility, and balance. These can be key benefits for living a healthier lifestyle, whether you’re an athlete or concerned about aging.

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Less weight fluctuation

Changes in the way your clothes fit Better-quality sleeping habits and increased or stabilized energy levels

One of the best qualities of yoga is that you can be of any age or fitness level. So, pull up a YouTube video, find a soft surface, and give it a try!


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