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(928) 440-3106 | ProofPT.com
LETTERS OF PROOF
February 2026
R
Appreciating Our Patients!
Providing Care That Fits You … Not a Checklist
As we celebrate Patient Recognition Week during the first seven days of February, this is a great time to reflect on our philosophy here. We have an enormous appreciation for our patients. We strive to ensure that every patient has the best possible experience by taking a highly individualized, patient- centered approach to their care. During my clinical rotations in school up in Washington, I had the opportunity to work at various clinics. While I enjoyed them all and learned a great deal, one thing stood out to me: A remarkable number of patients were being treated at the same time. At one large clinic, a single physical therapist might be treating 4–6 people at once, bouncing from patient to patient while the student interns or technicians spent most of the actual time with them. I remember thinking that wasn’t really fair to the patient. How do they know they’re getting the best care possible if the licensed therapist’s attention is divided among so many people? That clinic might as well have printed off a sheet of exercises and instructed the patient to perform them at their convenience at the gym. That same clinic offered me a position when I graduated, but I wanted to work in a setting that prioritized the patients. And I found that setting after moving to Flagstaff, here at Proof Physical Therapy. When we see patients, we’re not just treating an elbow injury — we’re treating Patricia, Mike, or Jasmine, real people who came to us for help. We focus on the whole person, taking the time to understand who they are and what matters most to them. At our practice, each therapist treats no more than two patients at a time, allowing us to give focused attention
and help every patient make meaningful progress toward their personal goals. Our main goal is to help you get back to enjoying the activities you love. Every visit is personalized to your individual needs, based on how you feel that day. That’s something you won’t get at other physical therapy offices. Instead of treating all our patients based on their diagnosis, we develop individualized plans tailored to their lifestyles. If you’re an avid hiker with knee pain, we won’t just be doing basic knee exercises. We’ll be focusing on specific movement patterns and drills related directly to how the body needs to work while hiking, to help you return to the trails as soon as possible. If you have difficulty getting in and out of your car, we’ll go to the parking lot and help you with guided practice and recommended adjustments. If you’re a rock climber struggling with elbow pain, we’ll designate dynamic upper body exercises that mimic the grips you need. No matter your profession or hobbies, we’ll create a plan designed to get you back in action, pain-free. We truly appreciate our patients at Proof Physical Therapy; we wouldn’t be here without you! We may push your physical limits during your visits at times, but understand that we do this to help you get back to reaping maximum enjoyment from your life. Thank you for trusting us! We look forward to continuing to serve you in the years to come!
-Amanda Kimmel
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FROM FROST TO FIRELIGHT Create the Ultimate Winter Camping Experience
consistency is. Whether you enjoy a protein shake right after your workout or a hearty meal later, what really matters is hitting your daily protein target. Hydrate like it’s your job. Even slight dehydration can cause you to feel sluggish and delay your recovery. If you’ve had an especially sweaty session or were outside in warm weather, replenish your electrolytes with coconut water, a sports drink, or even a pinch of salt added to your water bottle. Staying hydrated helps your muscles flush out toxins and repair themselves more efficiently. Consider the cool science of cryotherapy. For the adventurous, cryotherapy, a high-tech session where you spend a few fleece or down. Your final layer should protect you from wind and snow. Skip cotton because it soaks up moisture, and getting wet accelerates frostbite. Keep your feet dry. Wet socks are the quick route to misery in cold weather. Snow melts, boots get damp, and you sweat while hiking. So, aim to stay dry from the get‑go with waterproof boots, gaiters, and maybe even snowshoes if you’re in deep powder. Ground protection matters. You’ve hauled all this gear out into the cold, so don’t let the frozen ground steal your warmth. A solid sleeping pad acts as insulation between you and the ground. Choose one with a decent R‑value (thermal resistance) or layer two simpler pads to block the chill. Then add a sleeping bag appropriate for the low you’re expecting. If your
bag is rated for milder temperatures, a liner can extend its comfort zone by several degrees. Choose your spot wisely. A beautiful winter campsite still requires a smart choice. Avoid the bottom of slopes (cold air settles there) and the top of ridges (wind bites). Instead, look for flat terrain, shelter from the wind, and a nice snow‑bed you can compress by walking on it before you pitch your tent. Your tent door should face away from the prevailing wind. Make the evenings cozy. Once the sun dips and temperatures slide, it’s all about comfort! A warm drink by the campfire, flipping through a good book, chatting quietly
You crushed your workout, sweat dripping, endorphins buzzing, muscles burning in the best way. But what you do after that last rep matters just as much as the workout itself. Proper post-workout recovery is all about providing your body with the necessary tools to rebuild, repair, and recover stronger. Here’s how to do it right without spending a fortune on trendy recovery gadgets. Pack in protein the smart way. When you exercise, tiny tears form in your muscle fibers, but don’t worry, that’s a good thing! Those microtears are what make your muscles grow back bigger and stronger. To help them repair, aim for approximately 1.4 to 2.0 grams of protein per kilogram of body weight daily. There has been plenty of discussion about when is the best time to consume protein: pre- or post-workout. But studies show that your timing isn’t everything; There’s something magical about stepping outside into a hush of freshly fallen snow, pitching your tent beneath stars that feel crystal‑clear, and inhaling air so cold it feels pure. Winter camping allows you to experience nature in slow motion. The frozen landscape creates a peaceful stillness you won’t find on summer outings. Layer smart to stay cozy. Whether you’re trudging into a snowy clearing or setting up camp under a frosty sky, your number one ally is layering. Start with a snug “base” layer that traps warmth against your body. Next, add something insulating, like a
while the stars shimmer overhead: These are the moments that make winter camping memorable! The Recovery Routine Every Body Needs TREAT YOUR BODY LIKE A PRO ATHLETE
reduce inflammation and muscle fatigue. While it may not be for everyone, many athletes swear by it for faster recovery and reduced post-workout soreness. If that sounds too intense, an ice bath or even a cold shower can deliver similar (and more affordable) benefits. Try the ultimate recovery hack: sleep. You can’t out-supplement poor sleep. During deep rest, your body releases growth hormones and repairs muscle tissue. If you’re training hard, you may need more than the typical 7–8 hours, and some pros log 10 hours or more. Recovery doesn’t have to be complicated. Eat well, hydrate, move gently, rest deeply, and give your body the care it deserves.
The real magic of fitness isn’t in the grind; it’s in how you recharge, rebuild, and rise again.
minutes in subzero temperatures, can
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Fragrant Paths to Clarity, Comfort, and Calm A Whiff of Wellness
A simple scent can do more than brighten a room. Fragrances can lift your mood, ease tension, and even help you sleep better. For older adults managing chronic pain, sleepless nights, or everyday stressors, aromatherapy offers a gentle, natural boost that works alongside your regular wellness plan. Signaling in the Brain When a scent reaches your nose, it sends a quick message to the brain’s emotional and memory centers, also known as the limbic system. That direct pathway helps explain why a single whiff can lift your spirits, calm an anxious moment, or trigger a comforting memory. Bright citrus scents can perk you up, while lavender often calms a restless mind. Sharpening Your Mind Some research has linked regular, gentle exposure to certain aromas with improvements in attention and memory, especially when people make it part of their nightly routine. While results aren’t guaranteed for everyone, many older adults report feeling mentally sharper or more at ease after using familiar, pleasant scents in their homes. Finding Relief Through Fragrance For those having trouble sleeping, lavender has been linked to deeper, more restful sleep. For maximum effect, try a simple massage with a diluted oil before bed, allowing the
scent to settle in both through your skin and the air around you.
While aromatherapy won’t cure pain, inhaling or gently massaging essential oils can encourage the release of feel-good hormones, easing your discomfort. Studies
show inhaled oils may provide mild relief for chronic pain, making them a soothing addition to your wellness toolkit. Starting Safely • Always dilute: Combine 6–10 drops of essential oil per ounce of carrier oil, such as coconut or grapeseed oil, to prevent skin irritation. • Never ingest oils: Concentrated oils can be toxic if swallowed. • Check with your doctor. Especially if you take medications or have skin sensitivities. Aromatherapy can be a simple and delightful addition to your daily wellness routine. With a little experimentation, the right scents can lift your mood, ease tension, and add a touch of joy to everyday moments. A few mindful breaths could be all it takes to feel more centered, alert, and at peace.
HOT HONEY-INFUSED FETA CHICKEN
TAKE A BREAK!
Inspired by LadySavor.com
INGREDIENTS • 2 large boneless skinless chicken breasts • 1 tsp salt • 1/2 tsp black pepper • 1 tbsp olive oil • 3 tbsp hot honey
• 2 cloves garlic, minced • 3 tbsp crumbled feta cheese • 2 tsp fresh rosemary chopped (or thyme) • 1 tbsp lemon juice (optional)
DIRECTIONS
1. Pat chicken dry and season both sides with salt and pepper. 2. In a skillet over medium-high heat, heat olive oil. 3. Sear chicken for 2–3 minutes on each side until golden. 4. In a small bowl, mix hot honey and minced garlic to create a glaze. 5. Place the seared chicken in a baking dish. Pour the hot honey mixture over top.
6. Sprinkle chicken with crumbled feta, then rosemary or thyme. 7. Bake at 400 F for 20–25 minutes, or until internal temperature reaches 165 F. 8. Optional: Broil for 1–2 minutes for extra caramelization. 9. Let rest for 5 minutes. Garnish with lemon juice and extra herbs before serving.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
460 N. Switzer Canyon Dr., Ste. 400 Flagstaff, AZ 86001
1. Providing One-on-One Care, Built Around You INSIDE THIS ISSUE 2. Mastering the Art of Cold- Weather Camping Give Your Muscles the Break They Deserve 3. Aromatherapy Secrets for Seniors That Actually Work Hot Honey-Infused Feta Chicken
4. A Sharper Memory Starts on Your Plate
DELICIOUS FOODS THAT POWER YOUR BRAIN Think Better, Remember More
You’ve likely heard the saying “you are what you eat,” but when it comes to memory, that’s more literal than you might think. Your brain is constantly working to process, store, and recall information, and it requires the right fuel to stay sharp. However, certain foods can actually improve memory, focus, and overall brain health. Here’s what to load up on next time you’re at the grocery store. Fatty Fish If your brain had a favorite food, it would probably be salmon. Fatty fish like salmon, sardines, and trout are full of omega-3 fatty acids, especially DHA and EPA, which are crucial for building and maintaining brain cells. These healthy fats also enhance communication between brain cells, which aids in memory and learning. If you’re not a seafood fan, you can still
get omega-3s from plant-based sources like walnuts, chia seeds, and flaxseeds. Berries Don’t underestimate these colorful little powerhouses. Blueberries, strawberries, and blackberries are packed with antioxidants called flavonoids that help protect your brain from oxidative stress (basically, brain “rust”). These compounds can also boost communication between brain cells, which may help slow cognitive decline and improve short- term memory. Try tossing a handful of berries into your morning oatmeal or smoothie for an easy boost. Leafy Greens and Veggies Spinach, kale, broccoli, and other leafy greens are rich in nutrients such as vitamin K, lutein, and folate, which are associated with improved cognitive
function. These nutrients promote healthy blood flow to the brain and protect against inflammation. Studies even suggest people who eat a daily serving of greens have the memory of someone years younger. Not bad for a salad, right? Whole Grains and Nuts Your brain runs on glucose, and whole grains provide a slow, steady supply of it, helping to keep you alert and focused. Brown rice, quinoa, and oats help maintain balanced energy levels, while nuts (especially almonds and walnuts) add vitamin E, another nutrient tied to improved memory and slower cognitive aging.
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