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THE PENROSE POST
DECEMBER 2024
PENROSEPT.COM | 360-456-1444
1% BETTER EVERY DAY How a Simple Mindset Transformed Chris Nikic’s Life
We’re often more capable than we give ourselves credit for. With Dec. 3 marking the International Day of Persons with Disabilities, it’s the perfect time to spotlight Chris Nikic’s inspiring journey. Chris’s achievements as the first person with Down syndrome to complete an Ironman triathlon and the six major world marathons are
to put in the work, even if it’s just a small improvement every day.
I think what makes Chris’s journey so inspiring for my patients — and honestly, for all of us — is his commitment to not letting his diagnosis define him. Many people understandably feel defeated after a difficult diagnosis, and it’s common to question what the future holds. But Chris has shown us all that setbacks don’t have to dictate the course of your life. Instead of focusing on what he couldn’t do, he channeled his energy into what he could do, and that mindset has taken him further than anyone could have imagined. For anyone facing physical, mental, or emotional obstacles, Chris’s journey is a powerful reminder that change is possible — even if it’s only 1% at a time. I can’t recommend his book enough. “1% Better: Reaching My Full Potential and How You Can Too” is packed with insights on resilience, mindset, and the power of incremental progress, and I think it’s a valuable read for anyone looking for motivation or a new perspective. It’s a perfect pick for the end of the year, especially if you’re looking for an uplifting kickstart to your New Year. Whether dealing with a diagnosis, recovering from an injury, or simply working to better yourself, the 1% Better philosophy offers a path that is accessible to everyone. Let’s celebrate stories like Chris’s and remember the power we all have to move forward, one small step at a time.
BALANCE CLASS 10:10 a.m. on Monday PILATES CLASS 9:00 a.m. on Monday and Wednesday
incredible enough on their own, but what stands out even more is his philosophy of “1% Better.” Chris’s story didn’t start with impressive athletic feats. In fact, back in 2018, he was just 18 years old, out of shape, and struggling with the uncertainty of life after high school. But that year, he made a commitment: to get just 1% better every day. That small but powerful mindset became the foundation of his journey, allowing him to build the resilience and discipline needed
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to achieve remarkable things. Over the next six years, Chris went from barely completing a lap around the track to winning two ESPY awards, becoming a world championship finisher, and even being inducted into the Florida Sports Hall of Fame. The beauty of Chris’s 1% Better concept is in its simplicity. In a world where we often feel overwhelmed by big goals, his approach reminds us to focus on small, achievable improvements. If you’re trying to stand from a sitting position five times in a row today, you may barely manage to do it five times. But tomorrow, try and do six. The day after, lower the height of the chair. The key is consistency and the willingness
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Snow, Sweat, and Smiles
HOW TO SAFELY TRAIN FOR WINTER SPORTS
Stay warm with layers. As you train in the winter air, keeping yourself warm is vital to prevent dangerous cold-weather side effects like frostbite and hypothermia. Opt to work out during the warmer parts of the day and limit how long you’re in the elements. Layering your clothes can be a game-changer, keeping you toasty while allowing you to exercise correctly. Your base layer should be a thin, moisture-wicking fabric, like wool or polyester, to pull sweat away from your body. Next, choose a layer that will trap the body heat you produce to keep you warm, like wool or fleece. Your last layer should shield you from outside moisture and wind, so choose something rain-resistant. Wear warm socks, and don’t forget a hat or helmet to protect your head from the cold. Even though you might not feel the sun’s intense rays when it’s chilly, you still need to wear sunscreen. Drink more water. Proper hydration is necessary for athletes; it can be easy to forget to drink enough water when the weather chills. Dehydration can happen in the winter as quickly as it can the rest of the year, so drink plenty of fluids before, during, and after your workouts. If you do a more extended session, have a sports drink with carbohydrates and sodium. The proper nutrition will also keep your body nourished and better able to function in the cold weather. Focus on pre- and post-meal snacks that include protein, high-quality carbs, and healthy fats. Warm up beforehand. When it comes to winter sports, slow and steady wins the race. Cold joints and muscles are more likely to rip or be damaged, so taking your time with warm-ups and stretches is crucial before you get into the game. Focus on gentle stretches, which can help blood flow and reduce your risk of strains and sprains. By pacing yourself and listening to your body, you’ll be set for a safe and exciting sports season. As the snow falls, it doesn’t mean you have to miss out on your favorite activities. With the right preparation, you can enjoy all the fun of winter sports without the chill of an injury.
As the air turns frosty and snow covers the sports fields, it doesn’t mean you have to ice out your athletic pursuits this winter. But before you dust off your skis and favorite warm layers, preparing your body for the cold-weather challenges ahead is essential. From proper hydration to stretches designed to protect your muscles, a little preseason prep can ensure you stay in shape even in the chilliest times of the year. Get ready to work up a sweat because we’re sharing our favorite tips to prepare for the winter sports season. Train for your favorite sports. Not all sports are created equal, and many require different strengths and parts of your body. Think about the specific sports or athletic activities you will participate in this winter and train accordingly. If you like aerobic sports that demand endurance, like downhill and cross-country skiing, focus on exercises that will get your heart pumping. Swimming and running are effective ways to build your strength and stamina. Other winter sports like wrestling and basketball are anaerobic, requiring big bursts of power and energy over shorter periods. Training for these sports should include CrossFit, cardio, and weight-lifting routines.
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DON’T FEAR THE FAT
Why Your Body Needs Omega-Packed Foods The word “fat” might sound like something to avoid on your wellness journey, but not all fats are created equal. Certain unsaturated fats are essential for keeping your heart strong, brain sharp, and energy levels steady. Knowing which fats to add to your plate can take your health goals to the next level. Get ready for a healthy serving of omega fats as we explore three of the best foods to fuel your body and improve your overall well-being. serving of dietary fiber. Add this green superstar to salads or toast to get
the nutrient booster you need to maintain weight, reduce heart disease risk, control blood sugar, and improve brain function.
Salmon Salmon is one of the best sources of omega fats and one of the most nutrient-rich foods you can find on the whole planet. Not only does it contain omega fats, which support a healthy nervous system, heart, and brain, but it also contains quality protein and multiple nutrients. By adding this tasty and popular fish to your plate, you can reap a wealth of benefits like lower cholesterol levels, healthy blood pressure, strong bones, improved brain function, and reduced risk of stroke, just to name a few. Avocado Avocados are a superfood, and while they are high in fat, they’re the good kind. This creamy and indulgent fruit also contains a high amount of vitamin E and provides a healthy
Nuts Nuts are heart-healthy snacks that provide protein, fiber, vitamins, antioxidants, and beneficial monounsaturated fats. When you incorporate these into your diet, your heart will benefit. Studies have found that nuts can help reduce the risk of diabetes and lower cholesterol levels. Almonds, pistachios, and walnuts are all wonderful options to try out. Just make sure you moderate how much you eat, as they are high in calories. These nutrient-packed foods taste great and provide essential benefits to keep your heart, brain, and body functioning at their best. So, next time you prepare your plate, don’t fear fats! Embrace the healthy ones that fuel your body.
TAKE A BREAK!
CHICKEN CAPRESE SALAD
INGREDIENTS • 1/3 cup balsamic vinegar • 2 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp ground pepper • 2 1/2 tsp honey • 3/4 tsp salt, divided • 1/2 tsp Italian seasoning • 1/2 tsp garlic powder
Inspired by EatingWell.com
• 2 (8-oz) boneless, skinless chicken breasts, sliced • 8 cups coarsely chopped romaine lettuce • 1 lb grape tomatoes, halved • 1 (8-oz) container fresh small mozzarella cheese balls in water, drained • 1 cup fresh basil leaves
1. Whisk vinegar, olive oil, mustard, and pepper in a medium bowl. Transfer 6 tbsp of mixture to a smaller bowl and whisk in honey; set aside. 2. To mixture in the medium bowl, add 1/2 tsp salt, Italian seasoning, and garlic powder. Add chicken; toss to coat. Marinate for 30 minutes. 3. Coat a grill pan with oil. Over medium heat, add chicken and cook until grill marks appear on each side, about 5–7 minutes. Transfer to a plate; let stand for 5 minutes. 4. Arrange romaine, tomatoes, mozzarella, and basil on a large platter; sprinkle with salt. Top with the sliced chicken and drizzle with the honey mixture. DIRECTIONS
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INSIDE THIS ISSUE
1.
Embrace the 1% Better Mindset to Reach New Heights
2.
Head in the Game, Body in Warm Layers
3.
The Essential Fats You Need on Your Plate
Chicken Caprese Salad 4. Mix, Measure, and Make Memories
WHISKING UP FAMILY FUN Festive Kitchen Adventures — Kid Edition
Could your child be a future celebrity chef? Could your baby be a world-class baker in waiting? Help transform your toddlers or school-age kids into tiny tastemakers by following these three simple tips. Use your space as a skill zone. It takes more than just a love of food to make delicious meals and treats, as cooking and baking put all five senses to the test. Helping in the kitchen enables small children to heighten their awareness of smells, tastes, sounds, and textures while learning new words. Having them measure ingredients and pour them into bowls is an easy way to refine their motor skills, and your guidance behind the counter will encourage them to follow directions. If your kitchen companion is a baby, you can still involve them by describing the sights, sounds, and smells surrounding them and letting them touch some of the food — all great tools to assist in developing their connection to the world. Kid-proof your meal prep. Before taking your child on a culinary journey, check that their countertop travels won’t endanger them. It’s obviously a big no-no to rest a sharp knife on a cutting board that small hands can reach, but little things like toothpicks can also
pose a risk. If your small assistant is old enough to cut up ingredients, a plastic utensil will be less painful than steel if the blade misses its mark. Keep family flavors flowing. Want to give your elderly mom or dad a holiday surprise they’ll never forget? Present them with a meal based on one of their famous recipes that their grandkid(s) helped prepare! Holiday gatherings are great for sharing the details and delicacies that shaped your family’s history — and a wonderful opportunity to pass down those special traditions to the next generation. With the holidays upon us, now is a perfect time to introduce little ones to the joys of baking and cooking by turning your kitchen into a safe space for learning and bonding.
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