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THE PENROSE POST
JANUARY 2026
PENROSEPT.COM | 360-456-1444
The Sleep Reset Your Body Needs HOW HORMONES AND HABITS AFFECT YOUR SLEEP (AND WHAT TO DO ABOUT IT)
PILATES CLASS 9:00 a.m. on Monday and Wednesday 4:30 p.m. on Mondays Ask about our Pilates Reformer sessions! BALANCE CLASS 10:10 a.m. on Wednesday RSVP required Other Wellness Services Include: Massage Therapy, Personal Training, Dry Needling, Eating for Joint Health, Inflammation Coaching, and Regenerative services: Stimpod, Shockwave, and EMTT
If there’s one thing I see time and again in my work as a physical therapist, it’s how often patients underestimate the power of quality sleep. I get it. Life is busy, schedules are packed, and by the time your head hits the pillow, your mind is still running a marathon. But sleep is a vital tool for healing, regulating mood, supporting metabolism, strengthening your immune system, and even managing pain. Yet for many adults, getting restorative sleep can be harder than it should be. Fall asleep faster with a routine. One of the simplest things you can do is stick to a consistent sleep schedule. Your brain thrives on rhythm, so try to go to bed and wake up at roughly the same time each day, even on weekends. Pair that with a wind-down ritual of 20–30 minutes: Dim the lights, stretch gently, read, or practice deep breathing. Your body quickly learns to recognize these signals as “sleep time.” Keep screens out of the bedroom for at least an hour before bed, and if that’s impossible, use night mode or blue-light filters. Meanwhile, a cooler bedroom (around 60–67 degrees F) is ideal because a slight drop in core temperature cues your body to sleep. Lastly, skip heavy meals or alcohol late in the evening. Both can disrupt your sleep cycles and reduce the quality of REM sleep.
circumference to select the perfect pillow for your body and sleeping position, whether you’re a side sleeper or back sleeper. A pillow tailored to your body can make a huge difference in comfort and support. Call us to schedule your fitting! Understand hormones, sleep, and women in midlife. Sleep challenges often intensify during perimenopause and menopause, not because of stress alone, but because hormones are shifting. Estrogen supports stable mood, temperature regulation, serotonin and melatonin production, and quality REM sleep. As estrogen levels fluctuate or decline, you may notice hot flashes, night sweats, anxiety, or waking too early. Progesterone, which has a calming effect, also drops, leaving some women feeling wired or restless at night. Even the best sleep habits can’t completely override these changes, but combined with lifestyle strategies and targeted support, you can reclaim restorative sleep and overall vitality. Introducing the Penrose Menopause Program All these factors are why I’m excited to share our new Penrose Menopause Program, launching in January 2026. This 12-week program is designed for women navigating perimenopause, menopause, and post-menopause. We focus on sleep, energy, mood, bone health, pelvic and core strength, metabolism, joint health, and more. Our goal is to provide you with the knowledge, tools, and support to feel strong, clear, confident, and yes, well-rested. You don’t have to navigate this stage of life alone. If you would like to learn more, please reach out to us at Info@penrosept.com or 360-456-1444 . We’d love to help you reclaim your vitality and sleep well again.
Your pillow matters more than you think. Here’s something many people overlook: your pillow. Using the wrong pillow can cause neck pain, stiffness, and restless nights. That’s why we offer custom pillow fittings. We measure your neck height, shoulder width, and neck
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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.
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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
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
360-456-1444 | PenrosePT.com 1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. The Step-by-Step Guide to Falling Asleep Faster INSIDE THIS ISSUE 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.
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