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MAY 2026
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RHYTHMS AND RESOLVE The Mr. Moses Method
A lot can happen in four years, but some things never change. In May 2022, I devoted that month’s newsletter cover article to honoring my middle school music teacher, Mr. Moses. I had a great reason to do so, as May 5 is National Teacher Appreciation Day, and National Teacher Appreciation Week is celebrated May 4–8. I had many fantastic teachers growing up, but Mr. Moses taught me lessons on life I still follow to this day. Now that it’s been a few years since that previous article, I thought it would be nice to pay tribute to Mr. Moses again and let our newer readers know why he continues to inspire me to succeed in business and life. And it all began when I decided to start school an hour early. When I entered seventh grade, I was given the option to join the school band. I had been interested in playing the trumpet since being introduced to the music of Louis Armstrong and Miles Davis, so I figured I’d give it a try. In addition to being in the regular band,
I could participate in the jazz band, which practiced during “zero period” before the proper school day kicked off. I decided to go for it. It was a big step during what turned out to be a critical time in my childhood. When you get to middle school, a lot of things start to matter more. Grades start to carry more weight, and sports get more competitive. At the same time, you start trying to gain some new independence while still being under your parents’ watchful eye. Without learning more about the value of discipline at the time, these things could have combined into a tsunami for me. If you don’t have the right guidance in place at that time in life, there’s a good chance you could go off the rails and get into a lot of trouble. That’s where Mr. Moses came in. I was never really a rebellious kid, but he definitely helped me avoid going too far in that direction. He was my guide away from home, offering the kind of encouragement, direction, and tough love that could get a group of middle schoolers to focus and strive for greatness. He didn’t tolerate anyone being late, and he would definitely let them know it! He was just great at holding us to a really high standard and letting us know when we weren’t achieving it. In many ways, Mr. Moses was the perfect combination of Glenn Holland and Lou Piniella. For those who are unfamiliar
with those names, here is some context. Glenn Holland was the fictional character portrayed by actor Richard Dreyfuss in the 1995 film “Mr. Holland’s Opus,” which chronicled the life and career of a music teacher who inspired generations of students. As area sports fans know, Lou Piniella was (among other things) the one-time manager of the Seattle Mariners. Known for his fiery nature, Lou would regularly get kicked out of games for getting in umpires’ faces in defense of his players. Mr. Moses cared deeply for his students and never treated any of us with kid gloves. Was his approach the right one to take? Well, I’m writing about him all these years later, so I’d say it was perfect. I continued playing trumpet through high school and college, but it’s been in my closet ever since. That said, whenever the challenges of running a business, raising a family, or meeting other demands get a touch too intense, I just reach into my back pocket for that grit that Mr. Moses instilled in me. So, thank you again, Mr. Moses. Although it’s been a long time since I was in your band, the lessons you taught me become clearer and stronger with each passing year.
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Think Cardio Means Running? SCIENCE SAYS LIFTING COUNTS, TOO
For decades, long runs or treadmill miles were the go-to methods of cardiovascular fitness. But what if someone told you lifting weights can also give your heart and lungs a serious workout, often with benefits people overlook? Recent research shows that resistance training goes beyond muscle and aesthetics; it also supports cardiovascular health and longevity. The Heart-Lifting Connection When you lift weights, especially in structured, compound formats, your heart rate rises to meet the demand. Exercises like squats, deadlifts, and presses engage large muscle groups and push your circulatory system. Over time, this improves vascular function, keeps arteries flexible, and even helps reduce inflammation throughout the body. Those adaptations mirror many benefits of traditional cardio.
That said, some studies suggest the most significant reductions in cardiovascular disease risk come from combining strength and aerobic work rather than relying on weights alone, particularly in people with elevated blood pressure or other risk factors. Metabolism, Muscle, and Longevity One of the greatest unsung gifts of lifting is how it revs up your resting metabolic rate. Muscle is metabolically active tissue, meaning that having more muscle translates to more calories burned, even while you’re binge-watching your favorite shows. That metabolic boost helps with weight management, which is key to keeping your heart healthy. But it doesn’t stop at calories. A recent analysis found that regular resistance training is associated with a 15% lower risk of all-cause mortality, and
even larger reductions in death from cardiovascular disease and cancer. Lifting Linked to Cardio What makes lifting uniquely powerful is efficiency. A focused strength session can elevate your heart rate, challenge your muscles, and shape your body in ways steady-state running can’t. It also improves bone density and enhances overall strength, which is critical for functional fitness as we age. If you love lifting but skip cardio entirely, don’t panic! Adding a few low-intensity walks, jogs, or bike
rides between your strength days can round out your fitness and support long-term heart health. YARN, CLAY, AND POWER TOOLS: Why Making Things Is Good for the Brain
As many as 95% of adults are concerned about developing dementia based on a global survey of 70,000 people. Naturally, most of these folks are racing to stave it off, buying puzzles, brain games, and supplements and embracing CrossFit training, polar-bear plunges, and other biohacks to keep their thinking sharp. An Amazon search for products to “improve cognitive skills” yields more than 1,000 hits. But what if warding off cognitive decline were much simpler? As easy as, say, knitting a scarf? Or throwing a pot?
acuity decline. Even if you don’t start making things until your 70s, you can still enjoy a 28% reduction in your dementia risk. Not any kind of hand movement will do. The benefits spring from both hands working together repetitively across your body’s midline, with the left hand moving to the right and the right hand moving to the left. Common examples of this practice include knitting, woodworking, embroidery, and breadmaking. How does it work? Crafters who knit or sit at a potter’s wheel intuitively know the sense of integration and wholeness that a productive day as a maker can bring. Coordinating your hand movements engages both sides of your brain and stimulates the production of serotonin, a mood-stabilizing neurotransmitter. Tactile feedback from yarn, wood, or clay helps calm your emotions. Once you immerse yourself deeply in the crafting process, you enter what researchers call “flow,” a state of creative calm that modifies your brain chemistry for the better. Best of all, the anticipation of finishing your project releases dopamine, increasing your sense of engagement. We have all gotten used to the idea that we can’t tinker with the way our brains work, so it’s refreshing to know we can sharpen our cognitive skills by creating a fresh-baked loaf of bread, a handcrafted chair, or a warm beanie!
Using your hands to craft items from wood, fabric, yarn, or other tactile
materials can nearly halve the likelihood you will experience
cognitive decline by age 85, according to studies at Mayo Clinic and the University of Gothenburg. People who begin making
things at midlife benefit from a 48% reduction in the likelihood of mental
2 • KaizenSeattle.com
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WHEN HEALTHY FOODS WORK TOGETHER POWER PAIRINGS ON YOUR PLATE
Have you ever looked at a “superfood” list and felt like you needed to overhaul your entire pantry? In reality, most of us already eat a decent mix of food. The trick isn’t always what you eat, but what you put side by side on the plate.
Other everyday food pairings work the same way. Think about a fresh tomato salad drizzled with olive oil. With that pairing, the fat in olive oil helps your body absorb more lycopene from the tomatoes. Raw carrots with a scoop of hummus or greens with a few slices of avocado do something similar for vitamin A. The snack tastes better, and your body gets a little nutrition boost.
Your body runs on familiar basics like protein, carbohydrates, fats, vitamins, minerals, and water. Those are the nutrients you learned about in school. Plants also carry extra helpers called phytonutrients. They live in the colors and flavors of fruits, vegetables, herbs, tea, and even coffee. These nutrients are useful on their own, but the real magic happens when they team up. Nutrition researchers sometimes call this “nutrient synergy,” which is just a fancy way of saying certain foods do more for you together than they do alone. A simple example is pairing vitamin C with plant-based iron. Your body absorbs iron from beans, lentils, spinach, and oats more easily when something rich in vitamin C is in the same meal.
Spices can work together, too. Turmeric on its own is fine, but when you add a pinch of black pepper, your body absorbs much more of the curcumin it contains. That’s why some drinks and seasoning blends put them side by side. You don’t need a long list of rules for all this. Just try to eat a variety of healthy foods. If your plate
has more than one color, a source of protein, and a bit of healthy fat, you are already building the kind of small combinations that help your food do more for you.
Shrimp Taco Soup
TAKE A BREAK!
INGREDIENTS
DIRECTIONS
• 1 tbsp chili powder • 1 1/2 tsp ground cumin
1. In a small bowl, mix chili powder, cumin, garlic powder, onion powder, 1 tsp salt, and pepper. 2. In a large pot, heat oil over
• 1 tsp garlic powder • 1 tsp onion powder • 2 1/2 tsp kosher salt, divided • Black pepper, to taste • 3 tbsp olive oil • 1 small onion, diced • 1 red bell pepper, diced • 1 (28 oz) can crushed tomatoes • 2 tsp agave • 2 cups water • 1 (15 oz) can black beans, drained • 10 oz frozen corn • 1 lb large shrimp, peeled and deveined • Jalapeño slices, chopped cilantro, Greek yogurt, crushed tortilla chips, and lime wedges, for toppings as desired
medium-high heat, then add onion and peppers; cook 5–6 minutes.
3. Stir in seasoning mix. 4. Add tomatoes, agave,
water, remaining salt, and more pepper to taste. Let simmer for 15 minutes.
5. Stir in beans and corn, then add shrimp. 6. Cook 4–5 minutes, until
shrimp are cooked through.
7. Add desired toppings before serving.
Inspired by FoodNetwork.com
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
INSIDE THIS ISSUE
1. Lessons That Last
2. Picking Up Weights Can Boost Your Heart, Metabolism, and Longevity Crafting a Healthier Mind 3. Smart Food Combos for Better Nutrition Shrimp Taco Soup
4. The Quiet Workout Behind the Loudest Performances
An A-List Workout You Can Actually Do
Why Pilates Has Everyone Hooked
Ever wonder how your favorite stars stay strong, flexible, and camera-ready? Spoiler: Pilates. Low-impact, full-body, and surprisingly addictive, it might just be your new obsession, too. It’s been around for over 100 years, and many celebrities have used it throughout their careers to train their bodies and minds as they work diligently to reach the top of their respective industries. World-renowned athletes like Cristiano Ronaldo and LeBron James have both credited Pilates for helping them stay in shape. James does it during the offseason to help ensure he can continue playing as many minutes as possible in his 40s, while also improving trunk stability, hip mobility, and tissue capacity. Ronaldo constantly works on strength and flexibility in Pilates studios; it helps him gain more range of motion without damaging his joints. He even posted on Instagram, “I love this exercise.” Musicians who dazzle audiences with spectacle and dance also often use Pilates to improve strength and mobility. Dua Lipa is one of the biggest names in the industry right now and often puts on incredible choreography, dancing in heels, and rarely
stopping throughout her performances. How does she keep it up? She includes Pilates with her regular strength training and yoga practices. Other singers and performers like Lady Gaga, Madonna, Miley Cyrus, and Harry Styles have also credited Pilates for helping them continue performing for their dedicated fans. When you start digging, it looks like more celebrities do Pilates than not. And why do they stick with it? It provides durability, improves posture, strengthens the core, provides rehab for chronic pain, pairs well with other exercises, and is easy to do anywhere. Pilates isn’t just for celebrities, either! It can provide the same benefits to you, even if you don’t have a big performance coming up!
4 • KaizenSeattle.com
Published by Newsletter Pro • NewsletterPro.com
Give Mom the Gift of Relief This Mother’s Day!
6 LASER SESSIONS FOR ONLY $299! (Original $325) 10 LASER SESSIONS FOR ONLY $399! (Original $475) 15 LASER SESSIONS FOR ONLY $599! (Original $675) MOTHER’S DAY LASER DISCOUNT: Valid during the month of May
5 Reasons You’ll Love Deep Tissue Laser Therapy: 1. It Works: The No. 1 reason you’ll love laser therapy? It works! Deep tissue laser therapy can provide powerful pain relief, promote tissue repair, and reduce swelling. 2. It’s Fast: Treatments typically last 4–7 minutes, and many patients report pain relief and improved range of motion after the very first treatment. 3. It Lasts: Benefits extend far beyond the treatment itself and continue working for 36 hours after the machine is turned off. 4. It’s Safe: Laser therapy offers a safe alternative to opioids and surgical intervention in many cases. 5. It’s Painless: Laser therapy is administered directly to the skin. You will feel a sense of soothing warmth with no pain, no shock feeling. Many patients reported enjoying the experience, especially when the massage ball treatment head is used to deliver the “laser massage.”
Treatable conditions:
Scientifically proven to reduce pain and inflammation! Scan the QR code to find out how:
Call us at 206-524-6702 to take advantage of this deal while it lasts!
And many more, including nerve pain and neuropathies, TMJ, arthritis, sprains, and strains!
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Don’t just take our word for it. Check out what these patients had to say about their experience with laser therapy!
“My husband has been dealing with neuropathy in his feet for several years. After just a few laser treatments, the incidents have decreased greatly to just once in a while. I was treated for a sore hip and leg by Colin. After about 8–10 treatments, it went away, and I could walk without pain.” –Margaret E.
“I came to Kaizen to see if laser therapy and PT could help my pain. I was diagnosed with three pinched nerves in my lumbar area and torn muscles in my hip about six months prior, and nothing relieved the pain, numbness, and tingling down my leg to my toes. Arthritis in my spine is the cause of the inflammation that pinches my nerves. I had difficulty walking, my balance was terrible, and I was crabby, too … I ruled out surgery as too risky. The laser therapy reduced my pain within the first 5–6 treatments. Then I continued the laser and started PT sessions with Barry. After two months, I am almost pain-free. I have learned so much from Barry about how to strengthen my core. I can now go up and down stairs, walk on uneven surfaces, and generally not let my spine keep me from the activities I enjoy. Kaizen gets my thanks for restoring my hope.” –Mary M.
“My injury came from a serious fall on my hip while skiing. At 70 years of age, I was concerned and wondered if I would ever ski again, but Natalie carefully and systematically helped me gain confidence and strength. After reading about the laser treatments, I was able to give it a try. It was amazing for my hip, and I then wanted it for my shoulders. Natalie monitored my progress and continued to listen to my concerns and adjust to my needs. I felt like we were partners in my recovery.” –Linda D.
Call us at 206-524-6702 to schedule now!
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