Check out our November newsletter!
NOVEMBER 2025
KaizenSeattle.com | 206-524-6702
COOKIES AND KINDNESS A Thank-You Note From Kaizen Physical Therapy
The holiday season is right around the corner, which means cookies and treats will appear frequently at Kaizen Physical Therapy in the coming weeks. We have wonderful patients, and more than a few of them are kind enough to present us with homemade baked goods this time of year. Although this form of “thank you” always seems to put a little damper on everyone’s weight around here, we certainly would never refuse it! In addition to all the fantastic food, we also receive plenty of handwritten thank- you notes and cards. In our September newsletter, I shared how my grandmother would always write and mail me weekly letters while I was at college. Those letters from her meant the world to me back then, and knowing that people take the time to write kind messages to us today truly warms my heart. The world isn’t
slowing down any time soon, so when someone takes the time to thank us in these ways, I’ll never take it for granted. A full-page, handwritten note would probably look funny in a printed newsletter, but consider this cover article my thank- you note to you. Besides the cards, notes, and goodies, we receive plenty of thank-yous that really speak to what we strive to do here. We’ve had patients cancel their scheduled surgeries because our physical therapy solved their issues in less invasive ways. Those scenarios will always be among the most gratifying parts of my job. Above all, I’m most grateful to be in a profession that demonstrates the power of listening. Not everyone who begins physical therapy is confident in their abilities, and a health concern or other situation that has affected them emotionally may have prompted their arrival at our clinic. Empathy and strong listening skills are central themes in our onboarding process for new team members. I want to ensure our patients work with people committed to helping them achieve at least one win (however small) with every visit. Our patients tell us many things during their time with us, from specific details about their pain to stories of victory or loss in their personal lives. We’ve heard about kids doing well in school and patients losing their spouses. We rarely experience awkward silences when working with patients. I consider that a great sign we’re doing right by them, and I’m honored that Kaizen Physical Therapy is a place where people feel so comfortable and supported. No article can fully express how much your trust, support, and tokens of gratitude mean to us. Thank you for allowing us to participate in your journey toward better physical health. The connections we make keep our clinic thriving
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WAVE GOODBYE TO FLABBY ARMS A Fun Formula for Leaner Limbs
Are you ready to wave goodbye to stubborn flabby arms? Your metabolism slows down as you age, making it harder to keep muscles in shape, but toning and strengthening your arms helps with everyday tasks and can boost your confidence and well-being. With the right moves, properly sized weights, and a solid workout plan, you can see real changes in how your arms look and feel. Get ready to flex your way to fitness with these tips for leaner limbs.
on your upper-body strength, but if you are unsure or a beginner, grab the lowest weights available and work your way up. A set of 4-pound weights is a great place to start for bicep curls or shoulder exercises. Dance, Dip, Repeat Losing overall body weight will ultimately help you slim down your arms, so it’s essential to include a variety of exercises in your routine. Along with weighted moves, like lateral raises and triceps extensions, incorporate regular cardio into your week. Activities like biking, running, dancing, and swimming help elevate the heart rate to burn calories. Aim for at least 150–300 minutes of moderate intensity exercise weekly. If you work on your arms at least three days a week, giving yourself 1–2 rest days between each, you can see results in just six weeks.
Feed Your Muscles Your health is multifaceted, and
Start Light, Lift Right Adding arm workouts to your workout, such as lifting light weights, will help build muscle and reduce overall body fat, leading to a more toned and defined appearance. But you could do more harm than good if you choose dumbbells that are too heavy for you. The right size depends along with exercise, you should eat a healthy diet, stay hydrated, and get the proper amount of sleep. Drinking enough water can help you feel full longer, aiding in weight loss. Adding more fiber and protein to your diet can also keep your appetite under control and encourage muscle mass to stick around. Though you can’t just snooze your way to slim arms, getting a full night of sleep is vital in regulating your appetite and supporting weight loss. The Truth About ‘Negative-Calorie’ Foods Why Carrots Won’t Burn Fat (But Are Still Worth It)
Let’s talk about a rumor that’s been chewing its way through wellness circles for years: the idea that certain foods, like celery or lettuce, burn more calories to eat and digest than they contain. People like to call them “negative-calorie” foods. Eat enough of them, and voilà, you’re burning calories by snacking. Sounds too good to be true, right? That’s because it is. While it might feel satisfying to think that munching on crunchy veggies is a secret fat-burning hack, science says
greens don’t defy the laws of biology doesn’t mean they aren’t nutritional powerhouses. They’re hydrating, fiber-filled, and packed with essential vitamins and minerals. Carrots, for example, bring a hefty dose of beta-carotene, while tomatoes deliver vitamin C and disease-fighting carotenoids. Instead of focusing on the calorie math, the better strategy is to build meals and snacks around these wholesome, naturally low-calorie foods. They’re not magic, but they help you feel full and satisfied, leaving less room for the processed, calorie- heavy choices. So, skip the gimmicks and enjoy these fruits and veggies for what they are: delicious, nourishing, and a smart part of any balanced plate. There may be no such thing as a “negative-calorie” food, but choosing vibrant, nutrient-rich options will always be a positive move for your health. After
otherwise. Every food has calories, even the ones that barely make a dent in your daily total. Chewing and digesting burn a small amount of energy, but not nearly enough to outweigh the calories found in even the lightest foods.
Celery might be mostly water, but it still offers energy, not to mention potassium and fiber.
But here’s where the real truth gets exciting: Just because foods like tomatoes, carrots, and leafy
all, the best “diet” fuels your body, satisfies your taste buds, and makes you feel good from the inside out.
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Is Your Smartwatch Helping You Crush Goals … OR CRUSHING YOUR MOTIVATION?
So, what’s the bottom line? When they help, smartwatches turn workouts into engaging, measurable achievements. They can nudge you off the couch, track your progress, and offer health insights beyond exercise, like sleep or stress. On the other hand, they can trigger feelings of failure, promote unhealthy comparisons, or lead users to fixate more on screens than sensations. Tips for using your smartwatch wisely: • Set personal goals rather than chasing generic benchmarks, and create alerts that feel supportive, not punishing. • Check data context and observe trends over time rather than obsess over daily ups and downs. • Measure impact by asking, “Does this encourage me to be more active and feel proud?” If it’s more stress than it’s worth, consider stepping back. • Protect your data, review privacy settings, and research how your device handles health information.
You strap on your smartwatch before every workout, trusting it to track your heart rate, count your steps, and celebrate your calories burned. But here’s the catch: Is it actually helping or silently sabotaging your fitness efforts?
distance, and even sleep analysis give you the data to fine‑tune workouts and recovery habits. Where smartwatches can backfire: For some, the numbers can become a source of stress. If the daily totals fall short or your progress plateaus, it’s easy to feel discouraged, anxious, or even unmotivated. And for older adults or users less passionate about exercise, this pressure sometimes leads them to ditch the device entirely. Plus, accuracy issues can skew the data. Optical sensors may misread heart rate during fast or uneven motion. One study flagged error- prone heart-rate variability readings, especially during movement, though newer algorithms can help correct this. Moreover, privacy can be a potential concern. Many devices collect sensitive health data, which is often stored in the cloud and may be shared or misused without complete transparency.
The case for smartwatches as workout allies:
First, smartwatches can be powerful motivators. A broad review of fitness- tracker studies found that using them generally boosts motivation and increases physical activity, especially among people who are already inclined to exercise. Features like step goals, alerts to move, badges, and challenges create a sense of structure and accountability that can turn daily movement into a game. These wearables also offer real‑time physiological feedback. Reliable heart‑rate sensing (especially during steady cardio), GPS tracking for Slow Cooker Brisket INGREDIENTS • 1 (1-oz) envelope onion soup mix • 1 tbsp brown sugar • 1 1/2 tsp kosher salt • 1/2 tsp ground black pepper • 1 3-lb piece of beef brisket (flat cut)
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and moving forward. None of the success we’ve enjoyed would’ve been possible without you. If our services have inspired you to express appreciation for us similarly, I have a small request: Please consider posting a positive Google review. They help independent businesses tremendously, and posting kind words about us online helps keep us visible to others who may need us. As Thanksgiving approaches, now is a great time to think about everyone who has helped you see the world more positively and made your days brighter. Show them your gratitude, and never forget your power to do things for others who will return that gratitude to you.
• 1 lb carrots, peeled and cut into 2-inch pieces • 1 lb baby golden potatoes • 3 celery stalks, cut into 1-inch pieces • 1 large sweet onion, cut into 8 wedges • 2 1/2 cups beef stock • 2 tbsp Worcestershire sauce • 2 tbsp cornstarch
• 8 fresh thyme sprigs • 8 whole garlic cloves • 2 bay leaves
DIRECTIONS
1. In a small bowl, combine soup mix, sugar, salt, and pepper. Sprinkle over brisket. 2. Place meat, fat cap side down, into an 8-qt slow cooker. 3. Top brisket with thyme, garlic, bay leaves, carrots, potatoes, celery, and onion. 4.Whisk stock, Worcestershire sauce, and cornstarch until fully dissolved. Add to slow cooker. 5. Cover and cook on high for 5–6 hours until tender. 6.Remove to a cutting board, fat side up. Remove thyme and bay leaves. 7. Thinly slice brisket against the grain. 8.Serve with vegetables, drizzled with gravy from the slow cooker.
Inspired by ThePioneerWoman.com
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
INSIDE THIS ISSUE
1. A Message of Gratitude
2. Arm Yourself With the Right Moves The ‘Negative-Calorie’ Food Fantasy Debunked
3. The Best — and Worst — Thing for Your Fitness Slow Cooker Brisket
4. Flexitarian Gets the Celebrity Treatment
Hollywood’s Mostly Plant-Based Movement Flexitarian Goes A-List
Some celebrities go vegan overnight, while others ease in. That second group has been getting bigger lately, with more stars calling themselves flexitarians — those who eat a mostly plant-based diet. The reasons for the shift vary. Some think about the environment, while others focus on health or animal welfare. For Kevin Hart, it started as a way to feel better. He’s now an investor in Beyond Meat, runs a vegan fast-food chain, and still discusses the benefits. Kim Kardashian says eating mostly plant-based meals helps her manage psoriasis, and she’s known to keep vegan tacos in her meal rotation. Harry Styles is a pescatarian and has skipped meat since 2020. He once famously turned down a chicken nugget a fan offered at a concert, tossing it back and telling the crowd he doesn’t eat meat. Cardi B has thought about it, too, especially to help her digestion, but admits giving up meat is hard. Leonardo DiCaprio, a longtime proponent of environmental causes, invests in plant-based companies to promote sustainability, although he hasn’t fully committed to veganism. Serena Williams goes vegan during tennis season to train
alongside her sister Venus, who’s been
eating a vegan diet for years. Chris Hemsworth once went vegan while filming a Marvel movie and found he could keep his muscle mass without steak.
Some have made plant-based eating a side project. Drew Barrymore became the “Chief Mom Officer” for Quorn. Katy Perry says she’s almost completely vegan, and her former partner, Orlando Bloom, is mostly there, too. Idris Elba and Clint Eastwood have promoted plant-based food for health and environmental reasons, while Snoop Dogg has been a big public supporter of vegan brands. Flexitarian or not, these choices make a difference. Cutting back on meat lowers your carbon footprint and can improve your health. It’s also a way to support a growing movement without going cold turkey. And if Hollywood’s most meat- loving action stars and pop icons can trade a steak for tofu now and then, maybe the rest of us can, too.
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Join Us for a FULL WEEK of FREE EXAMS! NOV. 17–21
Our expert team of physical therapists can help with all types of issues, including:
Dear Valued Patient,
We have exciting news! To give back and thank our community for their continued support, we are hosting a full week of free exam appointments with our team of physical therapy experts.
Back pain Sciatica Arthritis
Knee pain
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Pain in hands or feet
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These exams are perfect for:
Problems walking
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Shoulder pain
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Sports injuries
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Neck pain Headaches
All past patients
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Balance or dizziness
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» All present patients who have another problem not currently being treated
If you feel pain or have problems with walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping, driving, exercising, playing sports, or working long hours, then this is an excellent opportunity to see one of our qualified therapists and find the cause of your issue. Call us at 206-524-6702 or send an email to Info@kaizenseattle.com to schedule your free exam before slots run out! And as a special bonus, all who attend a free exam appointment during the week of Nov. 17-21 will receive a FREE copy of my book, “Back to Normal.”
» All friends and family of our past and present patients
Your free exam consists of a 20-minute, one-on-one appointment with one of our physical therapists, who will talk with you about the history of your problem and ensure you leave knowing:
1. The cause of your pain or problem 2. What a plan for successful treatment looks like
If you are a past or present patient, schedule your free exam by calling us at 206-524-6702 or sending us an email to Info@kaizenseattle.com . If you are referring a friend or family member, give them this insert and have them call us to schedule their free exam at 206-524-6702 or send us an email to Info@kaizenseattle.com .
Sincerely,
–Dr. Colin Sisco Colin Sisco, Owner and Physical Therapist
Call or email now to schedule your exam the week of NOV. 17–21! Appointments are free but space is limited.
206-524-6702
KaizenSeattle.com
Here’s What Others Have to Say About Kaizen PT!
“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.
“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 & Kaizen. I would highly recommend them to anyone!” –Jenny R.
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