Check out our latest newsletter!
PATIENT PULSE
(858) 675-1133 | waterpt.com
15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128
HEAR ME OUT BEFORE YOU CALL ME CRAZY UP AT 3:30 A.M.?
Most people hit snooze without thinking, but not me! By the time most alarms are going off for the first (or fifth) time, I’ve already been up for hours. But before thinking I’m crazy, hear me out! My day starts at 3:30 a.m. Not because I have to, but because it works for me. I’m usually at the office by 4:45 or 5 a.m., and that stretch of time before everything else kicks in is my favorite part of the day. Without any interruptions, it’s quiet, and I have tons of time to wake up, process, and think. I can squeeze so much into that pocket of time. I can catch up on chart notes from the day before or work through a project that needs my full attention. My brain just works better in the morning; it’s clearer, more focused. Once the day gets going, it’s harder to find that kind of space. When I first get up, I start with a large glass of water just to rehydrate. Then I get ready for work and pack breakfast and lunch since I’m definitely not eating at 4:00 in the morning. A few days a week, I’ll do about 20–25 minutes of Pilates or some light exercise once I get to the office to wake my body up and get it moving. Then, it’s coffee time while I ease into the work day. I usually eat breakfast around 6:00 a.m., and by 7:00 I’m with patients. By that point, I already feel like I’m ahead of the day instead of trying to catch up to it. There’s nothing worse than scarfing down a quick breakfast while
trying to rush out the door with the anxiety of knowing you’re cutting it close or way behind schedule.
I know my schedule isn’t for everyone. Some people are night owls, and that’s just how
they function best. As a teenager, I could sleep until noon without a second thought. Now the idea of that makes me feel like the whole day is gone.
Waking up this early lets me start the day on my own terms, and when it comes to exercising, I’ve found that if I don’t do it in the morning, it probably won’t happen. By the end of the day, I’m feeling drained and not thinking clearly. I’m not productive, and I need relaxation time to wind down. So, for me, mornings are my time to get a workout in. Don’t get me wrong, I don’t wake up at 3:30 on weekends. I’m not that extreme! It’s usually closer to 6:00, which feels like sleeping in for me. But just because I’m up early doesn’t mean I’m feeling very talkative. I cherish that quiet time and enjoy easing into the day, maybe watching the sunrise, but I’m not looking to have a conversation at that hour. So, when Early Bird Day in July rolls around, I suppose I fit the description. Maybe I should check out those early bird specials at restaurants (haha). I didn’t necessarily set out to be such an early riser, but somewhere along the way, I found it to be beneficial. It works for me, makes my days easier, and to tell you the truth, I wouldn’t trade those early hours for anything. That’s “me” time!
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!
1 (858) 675-1133
GRANDKIDS + HOBBIES = QUALITY TIME DONE RIGHT
When grandparents and grandkids spend time together, the best moments often happen during everyday activities. A hobby, something as simple as baking, gardening, or building a puzzle, can turn that time into something more engaging. Instead of focusing on entertaining kids, hobbies give both generations something to do together, making it easier to talk, laugh, and learn from each other. Bringing Generations Together Hobbies create an easy bridge between generations. When grandparents share something they enjoy, it opens the door for stories, laughter, and practical skills that might otherwise never get passed down. At the same time, grandkids often bring their own interests into the mix, introducing new games, music, or technology.
Kids usually don’t expect perfection; they just want to participate. Showing them how to measure ingredients, plant seeds, or sand a piece of wood gives them a sense of accomplishment while also creating space for conversation. Getting Creative Together Creative hobbies are especially good for spending time together because they leave room for imagination. Drawing, crafting, building simple projects, or even decorating cookies allows kids to experiment while grandparents join in the fun. These activities also encourage patience and problem-solving. A painting might not turn out the way anyone expected, but figuring it out together often becomes the best part of the experience. Exploring Their Interests, Too Sharing hobbies doesn’t always mean leading the activity. Sometimes, the best connection comes from letting grandkids introduce you to what they love. Video games,
This back-and-forth helps both sides learn from each other. Grandchildren gain confidence when someone takes the time to teach them something new, and grandparents often discover that learning about a child’s interests keeps them feeling curious and connected.
new music, or creative apps can become surprising bonding moments (possibly even more fun if you don’t quite understand the video game).
Teaching What You Love Inviting grandkids to explore hobbies you already enjoy is one of the most natural ways to bond with them. It might be gardening in the backyard, fishing at a local lake, cooking a favorite family recipe, or working on a DIY project.
Kaleb Cullison is a seasoned physical therapist with over a decade of orthopedic experience. He enjoys treating all body regions and has an expertise in spine rehabilitation and sports recovery. He earned his bachelor’s degree from San Diego State University in 2006 and his Doctor of Physical Therapy degree from the University of St. Augustine in 2011. Kaleb leads with a commitment to patient-centered care. Outside of work, he enjoys weight training, outdoor sports, golf, tennis, and spending quality time with his family. Welcome to the North County Water and Sports Therapy team! When grandparents show curiosity about those interests, it sends a simple message: What matters to you matters to me. In the end, hobbies are less about the activity itself and more about creating time where both generations can enjoy being together. WELCOME TO THE TEAM: Kaleb Cullison, DPT
waterpt.com 2
THE VALUE OF A SKILLED PERSONAL TRAINER READY FOR BETTER RESULTS AT THE GYM?
Think back to when you first learned how to drive. Did you grab the keys one day and teach yourself by hitting the highway, or did you have an instructor to guide you from the passenger seat? Hopefully, your answer involves the latter, as unguarded trial and error on the roadway is often a recipe for disaster … just as it can be at the gym without a personal trainer in tow. Although they are most associated with intense physical exercise and rehabilitation, personal trainers can help anyone achieve their goals, regardless of their unique needs and circumstances. Here’s an overview of why working with a personal trainer is often the best course, along with pointers for selecting the right one to take your health ambitions to the next level. Custom Coaching for Consistent Change Despite living in our bodies every day, most of us are not experts in how they work. You might begin a new exercise routine with the best of intentions, but it could do more harm than good if you focus on the wrong things. LAUGH THERAPY
An experienced personal trainer can help you tailor a sustainable workout regimen to match your specific body type and health objectives. In addition to developing routines to reduce your risk of overworking or injuring your body, they can also help you stay more accountable for your consistency and progress. Best of all, you’ll be working with someone who’s there to help you achieve your individual goals through personalized attention and support. The Right Fit for Real Results Just as you vet a driving instructor’s quality and reputation before entrusting your safety behind the wheel to them, choosing the best personal trainer requires careful consideration. Confirming a trainer’s professional certification status is one of the best ways to help ensure your new health partner has the education and skills necessary to keep you focused and (above all) safe. The American Council on Exercise, the National Academy of Sports Medicine, and the National Strength and
Conditioning Association are just a few of the entities that certify professionals in this field.
By taking the time to choose a qualified professional who aligns with your aims, you set yourself up for safer workouts, steadier progress, and greater success that extends far beyond the gym.
W
V
INGREDIENTS • 1 whole chicken • 1 lemon, halved • 2 tsp onion powder • Salt and pepper, to taste • Extra-virgin olive oil
• 3 bell peppers, quartered • 1 zucchini, sliced • 1 summer squash, sliced • 2 red onions, quartered
DIRECTIONS 1. Turn the grill on high heat. 2. Using kitchen shears, cut along both sides of the chicken’s backbone and remove it. 3. Turn the chicken over on a baking sheet and press it flat. 4. Squeeze the lemon over the chicken and season with onion powder, salt, and pepper. 5. Brush the chicken and grill grates with olive oil. 6. Place the chicken skin-side down onto the grill. 7. Grill for 12–15 minutes until charred. Flip the chicken and grill for 25–30 minutes. Flip it again and let it cook fully before removing from the grill and letting it rest. 8. Season the vegetables with salt and pepper, then brush them with olive oil. 9. Grill the vegetables for 6–7 minutes, until tender. Enjoy! 3 (858) 675-1133
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 waterpt.com
15373 Innovation Dr. #175 San Diego, CA 92128
INSIDE THIS ISSUE 1 The Case for Waking Up at 3:30 A.M. (Yes, Really) 2 Connecting Across Generations Through Shared Hobbies Say Hello to Kaleb Cullison 3 Do You Really Need a Personal Trainer?
Grilled Whole Chicken and Vegetables 4 Your Guide to San Diego’s Best Summer Events SUMMER IN SAN DIEGO EVENTS YOU DON’T WANT TO MISS
San Diego in June and July feels like summer done right. The weather stays warm without getting unbearable, the ocean is finally inviting, and the whole city seems to want to be outside more often. Check out some of these “can’t miss” events happening in our backyards this summer! San Diego Comic-Con (July 23–26) San Diego Comic-Con takes over downtown in late July. Even if you don’t have a badge, it still spills into the streets. You’ll see full cosplay walking around the Gaslamp, pop-up experiences, and themed events at nearby hotels. With a ticket, you’ll have access to panels, previews, and a massive exhibit hall! Big Bay Boom (July 4) The Big Bay Boom is San Diego’s main Fourth of July event, and easily one of the biggest fireworks shows on the West Coast. It’s set over the bay, with fireworks launched at the same time from four separate barges. It’s an amazing way to
celebrate because the whole coastline gets lit up, not just one spot. Local Neighborhood Street Fairs All summer long, neighborhood events pop up in places like Little Italy and North Park. These aren’t one single event, which is kind of the point. You’ll find smaller street fairs, food markets, and live music nights that feel more local than planned. You can walk in without a schedule and still end up staying longer than expected! Humphreys Concerts by the Bay Humphreys Concerts by the Bay is one of the best ways to spend a summer night in San Diego without dealing with huge crowds. It’s an outdoor concert series set right along the water on Shelter Island, and the lineup usually includes a mix of well-known artists and throwback acts. The venue is smaller than you’d expect, so it feels more personal than a big arena show. You can sit outside, hear live music, and watch boats pass in the background.
waterpt.com 4
How Physical Therapy Can Help MOVING BETTER WITH PARKINSON’S:
If you or a loved one is living with Parkinson’s disease (PD), you know it’s more than just a tremor. It affects how you move, balance, and carry yourself. It can also bring on less obvious symptoms, such as fatigue, pain, and changes in your mood or memory.
While there isn’t a cure yet, there is a powerful way to manage these symptoms and stay independent: Physical Therapy.
Why Physical Therapy? Physical therapists are movement experts. We look beyond your diagnosis. We look at how you move through the world. Our goal is to help you maintain your mobility, safety, and confidence.
Here are five key ways PT makes a difference: • Building Strength: PD can cause muscles to weaken over time. We use targeted resistance training to build the strength you need for daily activities. • “Thinking Big” for Better Movement: Parkinson’s often makes movements smaller and slower (like shuffling feet or smaller handwriting). We use specialized programs, such as LSVT BIG , to retrain your brain and body to use bigger, more intentional movements. • Restoring Your Rhythm: Walking involves rhythmic movements, like swinging your arms. PD can disrupt this rhythm. Tools like ellipticals, bicycles, or even dance and tai chi can help your body find its rhythm again. • Balance and Posture: PD affects the brain’s ability to process balance signals from your eyes and inner ear. We use stability challenges, like practicing on uneven surfaces or with your eyes closed, to keep you steady on your feet and prevent falls. • Managing Stiffness: Muscle rigidity is a common challenge with PD. Regular, focused stretching of the hips, hamstrings, and calves can reduce pain and keep you flexible.
The Evidence: It Really Works Science proves that PT really helps people with Parkinson’s. Large-scale reviews of thousands of patients have shown that physical therapy significantly improves their walking, balance, coordination, and quality of life.
CONTINUED ON BACK ...
(858) 675-1133
WATERPT.COM
... CONTINUED FROM FRONT
Take the Next Step Living with Parkinson’s requires a proactive team. Whether you are newly diagnosed or have been managing PD for years, a physical therapist can provide the education and exercises you need to live well.
Join our Parkinson’s Exercise Group Keep Moving with Parkinson’s Disease
Step BIGGER, Stand STRONGER, and Do MORE With our PWR Classes (Parkinson’s Wellness Recovery).
Through these classes, participants can improve motor skills and coordination, target agility and strength, and challenge their balance, flexibility, and focus. Classes will be led by PWR certified Physical Therapist Assistant. Athletic clothing and closed-toe sneakers are recommended. Contact us at 858-675-1133 for more information regarding pricing and registration. Classes will meet on Fridays from 10–11 a.m. Register today as spots are limited.
Why do you like to come to our PWR class? Scott: Enjoys coming for the exercise. Mary: Enjoys the people and friends. Robin: Enjoys the music, the people, and getting out of the office.
(858) 675-1133
WATERPT.COM
How Physical Therapy Can Help MOVING BETTER WITH PARKINSON’S:
If you or a loved one is living with Parkinson’s disease (PD), you know it’s more than just a tremor. It affects how you move, balance, and carry yourself. It can also bring on less obvious symptoms, such as fatigue, pain, and changes in your mood or memory.
While there isn’t a cure yet, there is a powerful way to manage these symptoms and stay independent: Physical Therapy.
Why Physical Therapy? Physical therapists are movement experts. We look beyond your diagnosis. We look at how you move through the world. Our goal is to help you maintain your mobility, safety, and confidence.
Here are five key ways PT makes a difference: • Building Strength: PD can cause muscles to weaken over time. We use targeted resistance training to build the strength you need for daily activities. • “Thinking Big” for Better Movement: Parkinson’s often makes movements smaller and slower (like shuffling feet or smaller handwriting). We use specialized programs, such as LSVT BIG , to retrain your brain and body to use bigger, more intentional movements. • Restoring Your Rhythm: Walking involves rhythmic movements, like swinging your arms. PD can disrupt this rhythm. Tools like ellipticals, bicycles, or even dance and tai chi can help your body find its rhythm again. • Balance and Posture: PD affects the brain’s ability to process balance signals from your eyes and inner ear. We use stability challenges, like practicing on uneven surfaces or with your eyes closed, to keep you steady on your feet and prevent falls. • Managing Stiffness: Muscle rigidity is a common challenge with PD. Regular, focused stretching of the hips, hamstrings, and calves can reduce pain and keep you flexible.
The Evidence: It Really Works Science proves that PT really helps people with Parkinson’s. Large-scale reviews of thousands of patients have shown that physical therapy significantly improves their walking, balance, coordination, and quality of life.
CONTINUED ON BACK ...
(858) 675-1133
WATERPT.COM
... CONTINUED FROM FRONT
Take the Next Step Living with Parkinson’s requires a proactive team. Whether you are newly diagnosed or have been managing PD for years, a physical therapist can provide the education and exercises you need to live well.
Join our Parkinson’s Exercise Group Keep Moving with Parkinson’s Disease
Step BIGGER, Stand STRONGER, and Do MORE With our PWR Classes (Parkinson’s Wellness Recovery).
Through these classes, participants can improve motor skills and coordination, target agility and strength, and challenge their balance, flexibility, and focus. Classes will be led by PWR certified Physical Therapist Assistant. Athletic clothing and closed-toe sneakers are recommended. Contact us at 858-675-1133 for more information regarding pricing and registration. Classes will meet on Fridays from 10–11 a.m. Register today as spots are limited.
Why do you like to come to our PWR class? Scott: Enjoys coming for the exercise. Mary: Enjoys the people and friends. Robin: Enjoys the music, the people, and getting out of the office.
(858) 675-1133
WATERPT.COM
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6 Page 7 Page 8Made with FlippingBook Ebook Creator