Check out our August newsletter!
PATIENT PULSE
(858) 675-1133 | www.waterpt.com
15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128
REST AND RECHARGE Find Your Ideal Relaxation Routine
There’s a huge difference between being lazy and just taking some time to kick back and relax. Now, I won’t say I’m never lazy, but I will say I tend to feel guilty when I am “lazy”! On Aug. 10, we celebrate National Lazy Day, and on Aug. 15, it’s coincidentally National Relaxation Day! Some may say the two go hand in hand, but I beg to differ. It’s one thing to let the day pass you by, but I am also an advocate for relaxing to avoid burnout! It’s important to take time to wind down at the end of a hectic day or week and to carve out extra time to recover from high-stress events in life (remember, even happy events take energy). Allow yourself to release the negative, restore your energy, and recharge. For me, daily or weekly relaxation may include finding time to go for a walk, getting lost in a good book for an hour, trying a new recipe (I love to cook), or having dinner with friends. Vacation is an essential part of restoring my REFERRALS WELCOME! A referral is the greatest compliment you could ever give us. If you know someone in need of our expert services, we welcome the opportunity to help! Feel free to pass along this newsletter, or have them give us a call at (858) 675-1133. We greatly appreciate it!
energy and taking care of myself. To use tech terms, it allows me to shut down and reboot. When I’m on vacation, I don’t take work with me — I stay off the computer, avoid watching the news, and steer clear of social media. Instead, I explore a new location and fully experience each day for what it is, without worrying about the past or the next day. I believe relaxation is crucial for both mental and physical health. As health care professionals, we have a responsibility to care for others, but that doesn’t mean we should neglect ourselves. Those who know me understand that allowing myself to relax can be challenging at times. However, when I take the time to unwind, I feel better and can give more to others. It’s like the advice given on airplanes — you must help yourself before you can help others. Rest is crucial, even in physical therapy. Many patients are eager to push themselves and work relentlessly toward their goals. However, just like athletes who can overtrain, patients need to rest to avoid stressing their bodies and hindering their progress. To maximize the
There are so many different ways to relax, and it looks different for everyone! Some may find peace in curling up on the couch and reading a book, going for a walk, practicing yoga, or cooking a new recipe. Others might prefer spending time with friends, meditating, or exploring a new hobby. The important thing is to recognize the need for relaxation and allow yourself the time to unwind. Whether it’s a daily ritual or a weekly treat, giving yourself permission to kick back and relax is key for maintaining balance in your life. After all, everyone deserves a break to recharge and rejuvenate. How do you like to relax? This month, I urge you to spend a little extra time kicking back with some of your favorite hobbies! You won’t ever regret it.
benefits of physical therapy, rest is more important than many realize. Being patient and allowing your body time to recover and strengthen is essential for achieving your goals.
1 (858) 675-1133
BURN CALORIES FASTER Try These Quick Calorie-Blasting Workouts
Running Simple yet effective, running is one of the most efficient ways to burn calories. The faster you run, the more calories you’ll burn per minute. Interval running, where you alternate between sprinting and jogging, can also be particularly effective for quick calorie burning.
In the quest for fitness efficiency, especially in today’s fast-paced world, many of us are looking for the most effective exercises to maximize calorie burn in the shortest time. Whether you’re squeezing a workout into a busy schedule or just aiming to maximize your gym time, here are five exercises to help you torch calories quickly.
High-Intensity Interval Training (HIIT) High-Intensity Interval Training, or HIIT, is the best method for burning calories fast. It involves short bursts of intense exercise alternating with low-intensity recovery periods. For example, sprinting for 30 seconds followed by one minute of walking, repeated for 20–30 minutes, can do wonders. This method burns a high number of calories during the workout and elevates your metabolism for hours after you’ve finished.
Jumping Rope Jump rope is not just a playground activity; it’s a high- intensity workout that burns about 10 calories per minute. It’s a fantastic cardiovascular workout that improves heart health and stamina. Swimming Swimming is a total-body workout that is both high- intensity and gentle on the body. It effectively burns calories (around 200–300 calories in 30 minutes) while also being low-impact, which is excellent for those looking to reduce stress on their joints.
“I had a fantastic experience. It has been over two years since I finished rehab here for my Achilles surgery. I still felt soreness and occasional pain. Louis helped me realize my right leg was still showing atrophy from underloading it. We worked on exercises to build strength, and I started to feel less soreness and tightness. I feel better going forward with several tools and exercises to continue building back my strength.” —Daniel Chung PATIENT SUCCESS: GETTING MY STRENGTH BACK! Incorporating these exercises into your fitness routine can significantly enhance your calorie-burning efficiency. Remember, the key to these workouts is intensity. The harder you push yourself, the more calories you’ll burn and the less time you’ll need to work out. Always ensure you balance high-intensity workouts with adequate rest and recovery, and consider having a fitness professional create a workout plan tailored to your personal health and fitness goals.
Indoor Cycling Spin classes or indoor cycling can be exhilarating ways to burn calories. Depending on the intensity of the workout and your body weight, you
can burn between 200 and 300 calories in just a 30-minute session. The key is to maintain a high intensity, utilizing both the bike’s resistance settings and the pace at which you pedal.
www.waterpt.com 2
FOCUS ON THESE 5 WELLNESS PRACTICES BY HARLEY PASTERNAK More Than Just the Numbers
In the world of health and fitness, it’s easy to get lost in the numbers — constantly checking the scale, measuring waistlines, and obsessing over every calorie. However, renowned celebrity fitness trainer Harley Pasternak offers a refreshing perspective with his five fundamentals of health and wellness, which focus more on lifestyle habits rather than the numbers that often define our fitness journeys. 1. Daily Steps: Harley emphasizes the importance of movement. Rather than spending hours in the gym, he advocates for getting your daily steps in. This could mean taking a brisk walk in the morning, opting for the stairs instead of the elevator, or even pacing during phone calls. 2. Unplugging: It’s too easy to be glued to our phones all day. Setting boundaries not to check emails after a particular hour LAUGH THERAPY
or dedicating time to read a book or meditate, for example, will help maintain a healthier, more balanced lifestyle. 3. Stress Management: Managing stress is another pillar of Harley’s approach. Chronic stress can lead to a host of health issues, including heart disease, anxiety, and sleep disturbances. Incorporating daily practices like deep breathing exercises, yoga, or even short walks can significantly mitigate stress levels. 4. Healthy Diet: Nutrition plays a crucial role in overall wellness. Instead of counting every calorie, concentrate on the quality of the food you’re consuming. Hydration is also crucial!
burning fat, and increasing metabolic rate. Harley suggests incorporating simple resistance exercises into your routine, such as squats, lunges, or push- ups, which you can do anywhere. You gain direct control over your health and wellness by shifting focus from the scale to these five key areas. Remember, the numbers on a scale are merely indirect results of your daily habits. Focusing on these actionable and controllable aspects of your lifestyle means you don’t need to worry about the scale. You’re building a foundation for a healthier, happier life.
5. Resistance Exercises: Resistance training is fundamental to building muscle,
E N
O
INGREDIENTS Chicken •
Corn and poblano salad • 2 tbsp olive oil •
3 tbsp olive oil
• • • • • • •
1 cup all-purpose flour 1 1/2 tsp garlic powder 1/2 tsp cayenne pepper
2 poblano peppers, diced 2 garlic cloves, minced
• • • • • •
1 14-oz can of corn 4 scallions, minced
1 1/2 tsp salt
3/4 tsp black pepper
Juice of 2 limes
Zest of 1 lime 8 chicken thighs
1/3 cup chopped cilantro
Salt and pepper
DIRECTIONS 1. Preheat oven to 400 F. 2. In a large oven-proof skillet, heat olive oil over medium heat. 3. In a bowl, whisk flour, spices, and lime zest. Dredge chicken in the mix to coat.
4. Add chicken, skin-side down, to skillet, then place skillet in the oven for 30–35 minutes. 5. In a medium skillet, heat olive oil and add poblanos. Sauté 4–5 minutes. Add garlic and sauté for another minute. 6. In a bowl, add poblano mix, corn, scallions, lime juice, and cilantro, toss and serve with the chicken. 3 (858) 675-1133 Inspired by PureWow.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 www.waterpt.com
15373 Innovation Dr. #175 San Diego, CA 92128
INSIDE THIS ISSUE 1 Relaxation Is Essential — Not Just an Excuse for Laziness 2 Exercises That Help You Lose More in Less Time
Patient Success
3 Transform Your Health With Harley Pasternak
Lime Chicken With Corn and Poblano Salad
4 Top Outdoor Activities in San Diego This Month
GET OUTSIDE! San Diego’s Best August Activities for Everyone
In San Diego, this month is the perfect time to get outdoors and hop into the fun. It’s the last full month of summer, so be sure to take advantage of these fun and exciting events and activities everyone can enjoy! Del Mar Horse Races Now through Sept. 8, the Del Mar Thoroughbred Club is hosting its annual horse racing season! With thrilling races, fashion contests, and family-friendly activities, there’s something for everyone — even if you don’t know much about horse racing! Also, mark your calendars because Saturday, Aug. 31, is Pacific Classic Day! San Diego Zoo Safari Park August is a great time to visit the San Diego Zoo Safari Park, where you can experience wildlife in a huge, open-air environment. From safari tours to multiple animal encounters with giraffes,
rhinos, antelope, oryx, bald eagles, big horn sheep, cheetahs, camels, and more, the park has a variety of activities for all ages. Beat the heat by exploring shaded exhibits and enjoying the park’s misting stations. Humphrey’s Concerts by the Bay If you love music, you’ll want to check out Humphrey’s Concerts. Located on Shutter Island, this venue has gorgeous views overlooking San Diego Bay! Famous headliners, including Jimmy Buffett, ZZ Top, and Willie Nelson, have performed here, so keep an eye out for the next big name to take the stage! Bike the Bay On Sunday, Aug. 25, the 17th annual Bike the Bay is taking place! It’s a non-competitive community event where you can ride across the San Diego Coronado Bay Bridge and throughout
the San Diego Bay area, catching gorgeous views as you cruise. The best part is that all ages and skill levels can participate! Are you ready for a month of fun? Grab your sunscreen, stay hydrated, and enjoy all our area has to offer this summer!
4
www.waterpt.com
Benefits of Having a Physical Therapy Assistant as Part of Your Therapy Team
At North County Water and Sports, we provide a whole team to help you feel better, move better, and live better. This team includes your primary physical therapist, your dedicated physical therapy assistant, and the patient care coordinators. Do you find yourself saying, “I only want to work with …”? We understand you want to see the person who knows you the best. However, if that therapist it out sick, on vacation, on maternity leave, or their schedule is full, your care will be compromised, and your progress will be slowed. We know consistency with therapy appointments gets you back to the things you love sooner. Along with providing greater flexibility for appointments, having a second experienced, licensed clinician who knows you and your specific situation takes out the frustration and anxiety of dealing with a stranger. What is a PTA? Physical therapist assistants are educated and licensed clinicians who provide care under the direction of a licensed physical therapist. Physical therapist assistants implement treatment components of your care, obtain data related to the treatment provided, and collaborate with the physical therapist to modify your therapy plan as necessary. As a team, physical therapists and physical therapist assistants work to help you improve movement function. MEET OUR ROCK STAR PTAs AND HEAR WHAT PATIENTS HAVE TO SAY ABOUT THEIR EXPERIENCE WORKING WITH EACH OF THEM. JAN BALLARD, PTA
Jan is a licensed Physical Therapy Assistant who graduated from San Diego Mesa College in 1998 and has been with NCWSTC for 22 years. She enjoys working with a variety of patients with various musculoskeletal, neurological, and medical problems and strives to assist the patient in recovery and return to activities they love. Jan has 22 years of experience in outpatient and aquatic therapy and is certified in the Burdenko method and the AquaStretch™ technique. Jan’s dedication and experience shows through at our clinic by teaming with the primary therapist providing individual patient-focused care. “I have been seeing Jan for many years now. She is knowledgeable and innovative about my case. She always analyzes my progress and readjusts where it’s needed to ensure each part of my plan of care is taken care of. Jan is not a black-and-white PTA; she is flexible in her knowledge and can help/treat in even those gray areas. I have made
CONTINUED ON BACK ...
(858) 675-1133
WWW.WATERPT.COM
... CONTINUED FROM FRONT
a lot of progress with her. She is tough and that transfers to my working harder and getting stronger. I love being scheduled with her; she challenges me. My improvement is almost all thanks to her and how she encourages and pushes for the best out of me even though at the time I might not like it. No matter how I am feeling — or if I am not feeling up to PT at all — she finds a way to engage me and get my muscles moving to ensure each visit is beneficial. Because I get the one-on-one care for the whole hour, Jan takes the time to listen and ensure I am doing my part to keep my progress going in the right direction.“
—Toni T.
DELLA SCHWEITZER, PTA Della is a licensed Physical Therapy Assistant with more than 20 years of experience in outpatient orthopedics. She is passionate about helping individuals regain function and enhance their quality of life. She is deeply committed to empowering individuals to prevent future injuries and maintain their health and independence. She is a certified PWR!® Moves Therapist focusing on maintaining functional mobility for those with Parkinson’s disease. Della is a San Diego native and enjoys traveling with her family, snorkeling, whale watching, and hiking with her dog Bailey. “How do I convey how truly grateful I am to Della for the integral part she’s had in my rehabilitation? Immediately, the things that come to mind are how she’s renewed my joy in moving and quality of life.
“Della has vast experience and clinical knowledge. She possesses great insight, sharp observation, and an astute clinician’s eye. Della’s keen attention to the details of my particular needs and her impeccable skills have helped to alleviate my pain and to facilitate recovery of prior skills and acquisition of new ones. She’s created a ‘just-right’ challenge each time, such that each session has seemed to flow across space and time, all along a seamless path of healing. Della’s thoughtful and caring approach has instilled in me the self-confidence and positivity to reach for my highest potential. “Della has been instrumental in making my therapy connected in a meaningful way to what’s important in my life. My rehabilitation with Della’s assistance has been beyond my highest expectations. Indeed, Della is truly a consummate PTA.”
—Carolyn C.
ERIC BROOKS, PTA Eric Brooks earned his Bachelor of Science degree in kinesiology at Sonoma State University and his Physical Therapy Assistance degree at Carrington College in Pleasant Hill. Eric has worked in various settings where he has focused on manual therapy, therapeutic exercise progressions, and patient education. Rounding out his health care knowledge, he has earned a degree in Dietetic Technician, Registered. Eric grew up in the East Bay and enjoys staying active with hiking, running, and kayaking. “In November 2023, I had my fourth knee replacement. I have been seeing Eric for my physical therapy since then. He is extremely competent and willing to work patiently on my difficult knee. Eric is super knowledgeable about different techniques and exercises to try to improve my strength and balance. If you are looking for a smart, prepared, and compassionate physical therapist, I cannot think of a better person. Highly recommended.”
—Robyn B.
(858) 675-1133
WWW.WATERPT.COM
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook Ebook Creator