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LETTERS OF PROOF (928) 440-3106 | www.ProofPT.com
September 2024
R
ELEVATED AMBITION Conquer Rock Walls — With or Without Fear
I often joke with my friends that I have a new obsession: rock climbing. I go multiple times a week, frequently watch YouTube videos of climbing techniques, and my Instagram feed is full of professional and amateur climbers. When the Olympics were on this year, I’d try waking up at 4 a.m. to watch the climbing events before work. Before moving to Flagstaff, this sport wasn’t even on my radar. About two years ago, a former patient took me climbing. Not only did she and I become close friends, but I fell in love with the sport.
At first, I was a little worried I would embarrass myself. The sports I had played until then required leg strength — soccer, snowboarding, wakeboarding, hiking, and running. Would my lack of arm strength keep me from reaching even the low holds on the wall? I was fascinated to learn that climbers use their legs — a lot! I had another fear: I won’t call it a fear of heights. It’s more a fear of falling. The first time I went climbing, I used an auto-belay, a device anchored to the top of the rock wall that takes up slack in the rope as you climb. When you are ready to come down, you just let go and free-fall until the auto-belay catches you — usually in about a foot. Trusting a machine can be scary. Since then, I have learned to belay so a partner and I can take turns top- rope climbing. This requires attaching a rope to your harness that runs up through an anchor at the top of the wall and back down to clip into the belayer’s harness. After about six months of climbing every week, I finally learned to set aside my fear, to let go of the wall when I needed a break, and free-hang in mid-air. Active hobbies like rock climbing are so much more than just a physical workout. They also work the mind in a positive way. The routes are like a puzzle. How do I get my body to make that climb? My flexibility is an advantage.
I can bring my foot up higher than my hip, allowing me to come up with some creative solutions. So, the question becomes not, “How does this move need to be done?” as you might think when playing a team sport, but “How can I do it?” And then, I lean into that. I recently progressed to lead climbing, carrying my own rope and clipping it to bolts in the wall as I climb. At first, that was terrifying. As a lead climber, you may fall 15 to 20 feet on average. I have to force myself to practice falls. Although I am terrified and shaking when I start, I also get really excited and push back on my fear. One area I’m still working on is my fear of bouldering. In bouldering, the walls are typically only 10-15 feet high, and you jump (or fall) down onto soft pads. Not being in a harness really gets into my head, especially considering the first time I tried it and let go, I partially dislocated my knee! Little by little, I am making myself practice this, too, though. I often encourage our patients to take up active hobbies. Climbing is a full- body workout, and it is very relaxing for me. As we move into the crisp, cooler weather of fall, I hope you can enjoy a hobby that is just as invigorating!
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Get Fit With a Twist How Virtual Reality Is Revolutionizing Physical Therapy
• Continuously Adaptive Treatment: VR algorithms can detect your progress and adjust difficulty levels. With the help of high-tech VR physical therapy, your treatment will continue to challenge you and keep your therapist informed of your progress! Precautions to Keep in Mind While VR therapy sounds like a blast, it’s not for everyone. VR could trigger some conditions, like seizures, so it’s essential to talk with your doctor first. Safety first, fun second! How to Bring VR Into Your Recovery Are you curious about adding a little virtual reality to your recovery routine? Talk to your physical therapist about integrating VR into your sessions. They can determine if VR therapy is a good fit for you and help set up a program that feels more like play than work. Whether rehabbing at home or in a clinic, embracing VR could revolutionize how you view physical therapy. From battling virtual foes to strolling through peaceful landscapes, VR therapy is here to help you heal in the most entertaining way possible. So, why not strap on a headset and turn your next physical therapy session into an adventure?
Virtual reality (VR) is taking physical therapy into the future, transforming routine sessions into thrilling games that make you forget you’re even in rehab! Imagine strapping on a VR headset and stepping into a virtual world where your physical therapy exercises become part of an exciting game or a serene journey. This innovative approach spices up the traditional recovery strategies and packs a punch with serious health benefits. Welcome to the World of VR Physical Therapy VR in physical therapy isn’t just about having fun — it’s a full-blown, high-tech way to get better faster. VR helps patients improve balance, strength, and coordination by simulating real-world activities and environments. It’s like having a gym and a personal therapist rolled into one immersive experience. The Benefits of Going Virtual • Motivation: Let’s be honest: Physical therapy exercises can feel repetitive. VR brings excitement to your home sessions, turning those necessary repetitions into a game you want to play. Who knew getting better could be so much fun? • Custom Workouts: VR allows your therapist to tailor exercises specifically for you. Want to work on your balance? How about doing it on a virtual tightrope (safely, of course)? The possibilities are virtually endless!
• Brain Booster: It’s not just your muscles that get a workout. VR sessions require focus and quick thinking, giving your brain a good
workout along with your body. It’s like a double whammy of wellness!
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FUEL YOUR FITNESS The Best Pre- and Post-Workout Meals and Snacks
TAKE A BREAK! Whether you’re gearing up for a heart-pounding workout or cooling down after an intense lift, choosing the right food can make all the difference. Let’s look at the best food options to energize you while working out and help you recover like a champ. Pre-Workout Fuel Bananas With Peanut Butter: This dynamic duo is a favorite for a reason. Bananas provide quick-digesting carbs for a fast energy boost, while peanut butter adds protein and healthy fats. Plus, they taste amazing! Oatmeal With Berries: A bowl of oatmeal topped with fresh berries is a fantastic way to fuel your workout. The slow-digesting carbs from the oats give you sustained energy, and the berries add a burst of antioxidants to keep your muscles happy. Greek Yogurt and Granola: Greek yogurt is packed with protein to help prepare your muscles for action.
Add some granola on top for a touch of sweetness and quick carbs to get you moving. Apple Slices With Almond Butter: This combo is crunchy, sweet, and satisfying. Apples give you the natural sugars you need for energy, while almond butter adds protein and healthy fats to keep you going strong. Whole Grain Toast With Avocado: Avocado toast is more than a brunch staple — it’s also a great pre-workout snack. Whole grains provide lasting energy, and avocados contain healthy fats to keep you fueled. Post-Workout Recovery Protein Smoothie: Blend up a smoothie with your favorite protein powder, a banana, spinach, and almond milk. It’s a quick and delicious way to refuel and rehydrate! Chicken and Quinoa Bowl: Lean chicken provides high-quality protein,
while quinoa offers complex carbs and fiber. Along with veggies, this bowl is a balanced meal perfect for muscle recovery. Chocolate Milk: Yes, you read that right! Chocolate milk is a fantastic post- workout drink. It has the ideal ratio of carbs to protein for muscle recovery, plus it’s delicious. Hummus and Veggies: Crunchy veggies like carrots, celery, and bell peppers paired with creamy hummus make for a nutritious, protein-packed post-workout snack. Remember, the key to great pre- and post-workout nutrition is balance. Aim for a mix of carbs, protein, and healthy fats to keep your energy levels stable and your muscles strong!
TASTY TURKEY MEATLOAF This turkey meatloaf is packed with flavor and protein, perfect for a family dinner or meal prep!
INGREDIENTS • 1 lb ground turkey • 1 onion, diced
• 2 tbsp ketchup • 2 tbsp Worcestershire sauce • 2 eggs • 2 tbsp chopped fresh parsley • Salt and pepper, to taste
• 2 cloves garlic, minced • 1/2 cup bread crumbs • 1/2 cup grated Parmesan cheese
1. Preheat oven to 375 F and line a baking dish with parchment paper. 2. In a large bowl, combine turkey, onion, garlic, bread crumbs, Parmesan cheese, ketchup, Worcestershire sauce, eggs, parsley, salt, and pepper. 3. Form the mixture into a loaf shape and place it in the baking dish. 4. Bake for 45 minutes or until the internal temperature reaches 165 F. 5. Let the meatloaf rest for 10 minutes before slicing. DIRECTIONS
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
460 N. Switzer Canyon Dr., Ste. 400 Flagstaff, AZ 86001
1. The Joys and Trials of Rock Climbing 2. Virtual Reality Takes Physical Therapy to the Next Level 3. The Best Foods for Your Workout Routine Tasty Turkey Meatloaf 4. Explore the Stormiest Place in the World INSIDE THIS ISSUE
with the cooler mountain breezes, sparking an electric dance that lights up the dark landscape. The conditions here are so uniquely suited for this phenomenon that the local community embraces it fully, promoting thunderstorm tourism and proudly featuring a lightning bolt on the regional flag. It’s not just a weather pattern; it’s a local icon! Tiwi Islands: Home of Hector the Thundercloud Far from Venezuela, the Tiwi Islands north of Darwin, Australia, host their own regular thunderous performance. Meet Hector, a thundercloud so punctual that locals and scientists know him by name. Every day from September to April at around 3 p.m., Hector makes his grand appearance. The unique geographical shape of the Tiwi Islands, like a cone, funnels sea breezes upward, rapidly combining humid air into the atmosphere. This daily dramatic updraft escalates to 20 kilometers high, forming a towering cloud you can see from miles away. During World War II, pilots used Hector’s constant appearance to navigate during their trips between Australia and Papua New Guinea! Today, Hector continues to be a fixture in the lives of the Tiwi Islands’ residents and a fascinating subject for meteorologists. Both Catatumbo and the Tiwi Islands highlight the incredible forces of nature and how local communities adapt to and even celebrate these extraordinary conditions. So, if you’re a storm chaser or weather enthusiast looking for your next adventure, these destinations promise to electrify your travels quite literally!
Imagine a place where the sky performs a daily light show, almost like clockwork. Well, you don’t need to imagine it! There are two places where this lightning-lover’s dream is a reality: Catatumbo, Venezuela, and the Tiwi Islands in Australia. These weather wonders experience the most consistent thunderstorms on Earth. Here’s how it works. Catatumbo: Venezuela’s Electric Night Sky The night sky is anything but ordinary in a remote corner of Venezuela, where the Catatumbo River meets Lake Maracaibo. For about 300 nights every year, the spectacular “Relámpago del Catatumbo,” or Catatumbo lightning, puts on a show. This phenomenal event occurs when warm Caribbean air collides The Never-Ending Storms of Catatumbo and Tiwi Islands WHERE LIGHTNING STRIKES TWICE
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