Take a look at our July newsletter!
THE PENROSE POST
JULY 2023
PENROSEPT.COM | 360-456-1444
Strengthen Your Connection to Your Kids With Purposeful Parenting
Small-Group Training Sessions Now Being Held in Person!
Time flies, and before you know it, your kids are facing some of the biggest hurdles of their childhood or adolescence. Since July is Purposeful Parenting Month, I wanted to share how I manage to keep up with my three boys despite a packed schedule. You may already know we’re an adventurous bunch and love hiking and exploring together. Still, it certainly takes more than climbing a mountain to strengthen our relationships and be there for them. Purposeful parenting is a parenting style that encourages you to stay engaged with your children both physically and emotionally. It’s essential to have those special conversations where you can share your thoughts and feelings and give them the space to share their own. That’s why, no matter how busy I am, I prioritize having one-on-one time with each of my sons. I plan special outings with each of them so they can have my undivided attention and are free to bring up any problems, worries, or even just a funny school story! I’ll alternate weeks with each of my boys and either take them to breakfast on Sundays or before school. I’ve found that breakfast foods are an easy key to their heart. If you have kids or grandkids you’d like to connect with, I encourage you to center these outings around their interests, whether that’s mini golf
COME JOIN US
Yoga for Osteoporosis and Arthritis is a modified version of yoga using a chair. This version focuses on poses that increase bone density while improving your posture and mobility. You will FEEL fluid and taller after this class. Tuesday: Yoga for Osteoporosis and Arthritis, 9 a.m. Thursday: Yoga for Osteoporosis and Arthritis, 9 a.m.
we do so. Not only will they appreciate your honesty, but they’ll also learn to take responsibility for their actions. When you practice being intentional and show complete openness, your kids will start coming to you for guidance. These are your shining moments as a parent to help your children stay on the right path. Even when they share something that sets off alarms in your head, you need to work hard not to overreact. Always think before you respond! When things get tough, the last thing you want is for them to keep it to themselves to avoid your reaction. Even if you don’t know what to do in one of these situations, let your love shine through and be there for them. Supporting our kids is vital because the only other option is rejecting them and ultimately losing that relationship. I once heard a counselor say that when you have a relationship, you have influence. Isn’t every parent’s goal to have a strong relationship with their children forever? While your children develop, you need to ensure that you lay the foundation for your relationship so that when times get tough, that strong bond will hold you together. Here’s my best advice: Spend time with your kids, strengthen your connection, and slow down to be the parent you want to be. – Dr. Jennifer Penrose
or painting. On these excursions, listen to everything they say, ask them questions, and let them have that moment where it’s just the two of you. Besides prioritizing bonding time, I also find it extremely important to take responsibility whenever I make a mistake. Everyone makes them, and we should give ourselves some grace as parents while also being humble enough to apologize to our kids whenever
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Simple Stretches for Immediate Relief Leave Back Pain Behind
If you've picked something up, fallen, slept, stood, walked, or done anything wrong and hurt your lower back before, you're not alone. According to the World Health Organization, "Low back pain [is] the single leading cause of disability in 160 countries" and affects roughly 1.71 billion people. Low back pain can be extremely frustrating to live with. Not only is it painful, but it can also be impossible to predict or avoid. Luckily, a physical therapist can create a treatment plan that targets the lower back and works with your body to improve mobility and reduce pain over time. And while you should always follow the program your physical therapist provides, you can perform a few stretches at home to find some relief. Prone Press-Up With this stretch, getting in the correct position is vital. It requires you to lie flat on your stomach, so if that is difficult
for you, place a pillow under your belly and use that as your starting position. 1. Lie on your stomach with your feet hip-distance apart and your hands pressed flat to the floor next to your chest, similar to a pushup position. 2. Using only your upper body, push down on your hands and lift your head and chest while keeping your shoulders pulled back. 3. Continue until your arms are nearly straight, with only a slight bend at the elbow. 4. Lower yourself back down and release the pose. Cat/Cow Pose Stretch These two stretches work well together, so feel free to use them consecutively. Cat Pose: 1. Start on your hands and knees with your hands slightly in front of your shoulders.
2. Press down on your hands and round your spine toward the ceiling. Allow your head to drop, forming a sideways "C" shape. 3. Hold this position for a few seconds before releasing and returning to the hands and knees position. Cow Pose: 1. Start on your hands and knees with your hands slightly in front of your shoulders. 2. This time, push your back toward the ground, forming a "U" shape. Lift your chin and chest at the same time.
3. Hold this position for a few
seconds before returning to your neutral hands and knees position.
Get Fit in 5 Minutes! THE CELEBRITY FITNESS TREND THAT WORKS
For many, the biggest hurdle to exercise is how much time you spend doing it. Finding an hour to hit the gym can be impossible between work, family, and other endless daily obligations. While this is true for all of us, it’s even more so for celebrities, but somehow, they manage to stay in shape despite their busy schedules. According to celebrity trainer Luke Worthington, their secret is the “micro workout.” A micro workout is just how it sounds — an exercise completed in a very short time, possibly within five minutes. Are micro workouts effective? If you’re wondering if working out for only five minutes
even four seconds of intense exercise can improve your health. In this study by the University of Texas at Austin, a group of individuals cycled at maximum effort for four seconds on a stationary bike, then rested for 15–30 seconds. Participants repeated these four-second intervals 30 times three days a week. This
Another study by Nature Medicine found that for people over the age of 60 (who did not exercise regularly), small bursts of energy for even two minutes showed a 50% decrease in death from cardiovascular complications and a 40% decrease in risk of dying from cancer compared to those who did not incorporate a micro workout. These bursts of movement even included climbing stairs or walking fast. How can you integrate micro workouts into your schedule? Just find 2–5 minutes in your day for a micro workout and perform any exercise you feel comfortable with — even just walking at a fast pace will do the trick! So, next time you have a few extra minutes in your day, get moving! Your health will thank you.
totaled to about two minutes of exercise
each day, or six minutes total for the entire week. The results? Participants all showed improved cardio
and anaerobic power, meaning they could
output more physical
energy while using less oxygen.
makes a difference, a 2021 study found that
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HEALTHY JOINTS MATTER Safeguard Your Movement for Years to Come
Our knees, wrists, elbows, shoulders, and hips are integral parts of our bodies — all joints connecting our bones. After years of pressure plus wear and tear on our joints, they risk wearing down and developing conditions such as osteoarthritis, a common degenerative joint disease seen in older adults. However, aging isn’t the only thing that can adversely affect our joints. Sometimes, overuse of a particular joint can cause pain, discomfort, and eventually limited mobility. Here are four tips to incorporate into your daily routine to keep your joints healthy, lubricated, and mobile. Sit up straight.
your joints, mainly your knees, ankles, and hips, increasing your risk of joint damage and complications. Get moving. Staying active and building strong muscles and bones provides the stability and support your joints need to thrive. Dynamic stretching and low-impact exercises strengthen your joints and keep them in optimal shape. Remember, the more you move, the easier it becomes. Practice safety first. When performing activities that may place more demand on your joints, rely on padding and protection. For example, wear knee and wrist pads if you go roller skating or ice
Did you know your posture plays a significant role in the health of your joints, even your knees? Standing and sitting up straight helps reduce unnecessary pressure on any part
skating! If your wrist is sore or injured, a brace will protect it and provide the support it needs to heal. Even if you’re gardening outside and kneeling often, be sure to kneel on a soft pad or area to safeguard your knees. Protection is always key!
of your body and protects your back, hips, knees, shoulders, and neck. It also helps to prevent injury to the surrounding muscles. Maintain a healthy weight. If you allow your body to become overweight, you inevitably slow down and move less. The extra weight also places more strain and pressure on
Maintaining a safe and active lifestyle is the key to keeping your joints healthy for years to come. Take care of your joints now so they can care for you — no matter your age!
Grilled Steak Salad With Peaches
TAKE A BREAK!
Inspired by Delish.com
DIRECTIONS
INGREDIENTS
1. In a large resealable plastic bag or baking dish, combine steak, vinegar, garlic, and brown sugar. Marinate 20 minutes at room temperature. 2. Remove steak from marinade, coat with vegetable oil, and season generously with salt and pepper. 3. On a grill or pan set to high heat, cook steak until desired doneness. Rest 5–10 minutes, then thinly slice against the grain. 4. In a small bowl, whisk olive oil and lemon juice to make dressing. Season with salt and pepper. 5. In a large serving bowl, add arugula, peaches, blue cheese or feta, and steak. Drizzle with dressing and gently toss.
• 1 lb skirt steak, fat trimmed • 1/4 cup balsamic vinegar • 1 clove garlic, minced • 1 tbsp light brown sugar • 1 tbsp vegetable oil • Kosher salt • Black pepper • 1/4 cup extra-virgin olive oil • 1 large lemon, juiced • 6 cups baby arugula • 2 ripe peaches, thinly sliced • 1/3 cup crumbled blue cheese or feta
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
INSIDE THIS ISSUE
1. How I Practice
Purposeful Parenting
2. No More Achy Breaky Back! Short on Time? Try a Micro Workout! 3. Take Care of Your Joints Grilled Steak Salad With Peaches 4. Summer Fun Without the Burn
PROTECT YOUR SKIN WITH THESE SIMPLE TIPS Don't Get Burned!
Summer is in full swing, which means the sun's rays are shining bright for most of the country. In fact, the average UV index, or the intensity of ultraviolet light, across the U.S. is 7 or above on a scale of 13. To put that into perspective, a UV index of 3 is strong enough to damage the skin. However, just because the UV index is high doesn't mean you have to hide inside — you just need to practice a bit of safety when you’re outdoors! To protect you and your family during the hottest months of the year, here are three ways to keep your skin sunburn-free. Use sunscreen whenever you're outside — even when it's cloudy. Many think sunscreen is only necessary at the beach or near a pool. However, the sun's harmful rays will always reach your skin, no matter what you're doing outside. Also, remember that while
clouds may look like they're blocking the sun, UV rays easily penetrate them and water like an ocean, lake, or pool. That's why sunscreen is essential whenever you're outside, even for just 20 minutes on a cloudy day. Choose a broad-spectrum sunblock that is at least 30 SPF and protects against both UVA and UVB radiation. Reapply every two hours, and if you’re swimming or playing in the water, reapply every hour! Choose your outside time wisely. The sun's rays are strongest between 10 a.m. and 4 p.m., so your skin is much more susceptible to damage during this period. If you can, save outdoor tasks (like yardwork) for early morning or late afternoon. If you are planning to spend some time outside within this time frame, it's best to do so in the shade.
You can also use the shadow rule: If your shadow is shorter than you are, the sun's rays are strong enough to damage your skin, so it's time to find shade. Pick the right outfits. If possible, choose darker-colored, long-sleeved shirts and pants made with tightly woven fabrics like canvas or synthetic materials such as nylon. Then, protect your face, neck, and ears with a wide-brimmed hat and cover your eyes with 99% to 100% UV-absorbent sunglasses. These types of clothing and accessories block more of the sun's rays from ever reaching your skin and minimize your risk of a severe sunburn.
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