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15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128
DREAMS IN ACTION
FULFILL YOUR ASPIRATIONS IN 2024
Theodore Roosevelt once said, “Believe you can, and you’re halfway there.” Sometimes, to achieve our dreams, the hard part is just believing in yourself. Jan. 13 is Make Your Dreams Come True Day and reminds us of the significance of having dreams and setting goals in our lives. These aspirations are the driving force that propel us forward, giving purpose and direction to our actions. Our dreams guide us through challenges and motivate us to overcome obstacles. If money were no object, the possibilities of turning dreams into reality would be boundless. Imagine a world where financial constraints don’t limit your aspirations. For me, my dream would be to create a space dedicated to therapy, rehabilitation, and fitness — a comfortable facility where patients of all levels can have access to top-notch rehab services without the 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!
worry of reimbursement and insurance coverage. This dream facility goes beyond conventional setups, incorporating elements that would cater to the diverse needs of our clients. In my mind, this dream facility would feature two therapy pools. The first, maintained at 92–93 degrees Fahrenheit, would cater to individuals in the early stages of rehab, providing a warm and soothing environment conducive to healing. The second pool, kept at 84–86 degrees F, would accommodate athletes and those engaged in higher-intensity exercises, ensuring optimal conditions for their rehabilitation journey. If I had it my way, our staff salaries would reflect their true worth, unburdened by the constraints of reduced insurance reimbursement and rising business costs. This financial liberation would expand resources, empowering therapists and staff to pursue their dreams and passions. The dream facility would be a space for physical healing and a nurturing environment for professional growth and personal fulfillment.
and other business-oriented positions, allowing me to focus on my true passions — treating and teaching. This balance of responsibilities would create a positive ripple effect, benefiting the clients and the dedicated staff who share the same values of providing exceptional care without unnecessary limitations. While this dream may not be fully attainable, I’m grateful for where I am today and my supportive staff that shares my values and belief in providing outstanding care, even within the limitations we encounter. Together, we work to meet the community’s needs while delivering excellent care. I’ve been fortunate enough to fulfill many dreams and check items off my bucket list. I’ve traveled to Africa and gone on a safari — one of the most extraordinary experiences — and I’ve explored Australia. I have many more travel destinations on my list and hope to check them off one day. I look forward to a new year and another opportunity to turn more dreams into a reality. Happy New Year — may your dreams come true in 2024!
To manage the operations of this dream facility seamlessly, we’d hire an operations manager
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White noise is commonly used to help people fall asleep, but now, more people are using it to increase their concentration during the workday. By providing a consistent background sound, white noise can mask environmental distractions like chattering, traffic, or intermittent noises that may otherwise disturb concentration. Here are a few benefits of utilizing white noise in your day. Calming Effect White noise, especially calm nature sounds, exerts a soothing effect on the mind, providing a stable auditory environment that reduces sudden distractions. The calming influence can help you feel more positive and enable the mind to transition to a more conducive state for a deeper focus on work or study. Boosts Concentration White noise boosts concentration by increasing background neural “noise” in the brain, which helps essential neural signals to stand out and be detected, which can enhance cognitive performance. This can be particularly useful when you need to train your attention while tackling complex problems. Enhances Creativity Some studies suggest that moderate white noise can improve creativity and imaginative thinking. It keeps the idea gateway open during the generative process and enables you to think freely and develop novel solutions. CALM YOUR MIND, BOOST YOUR PRODUCTIVITY: THE BENEFITS OF WHITE NOISE
Whether you’re studying, working, or engaging in creative endeavors, the benefits of white noise extend to a wide range of activities, making it a versatile tool for enhancing focus.
STAFF SPOTLIGHT SAY HELLO TO MICHELLE SEBASTIAN
Hello! My name is Michelle, and I am very excited to join the NCWSTC team! I recently relocated from Reno, Nevada, where I also worked for a physical therapy practice. The most rewarding part of my job is watching the progress of patients from their initial evaluation to their graduation day! Watching the frowns of pain turn into smiles of healing is so rewarding. I enjoy listening to live music and eating the great Mexican food San Diego has to offer. I’m looking forward to meeting all of NCWSTC’s fabulous patients and providing service with a warm, welcoming smile!
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BREAK A SWEAT WITH LOW- IMPACT WORKOUTS! PROTECT JOINTS, ENHANCE STRENGTH, AND AID RECOVERY
Low impact doesn’t necessarily mean low intensity. While these workouts are gentle on joints and ligaments, they can still make you break a sweat! Low-impact workouts involve movements that don’t require jumping, running, or any other activity that can be harsh on your skeletal system. That’s why they are perfect for people starting to exercise, recovering from an injury, or looking to give their joints just a bit more TLC. Here are some examples of accessible low-impact workouts to try. Rowing You’ve probably seen rowing machines at the gym and were too intimidated to hop on. Yet, rowing machines offer a total body workout without the stress on your joints! No weights are required, and rowing is a strength and cardio workout that can vary in intensity depending on the equipment LAUGH THERAPY
settings. Simply strap your feet in, grab the handlebar, and start rowing!
people comment on their improved balance and posture after regularly practicing Pilates, which can make you feel and look taller! Cycling Former runners are known to be cycling fans because it offers the same rush and cardio as running but without the joint pain. Whether on a stationary bike at home, in a spin class at the gym, or cycling through the neighborhood, you’re bound to get your heart pumping. Be sure your bike is adjusted correctly for your size and that you follow the correct form to avoid strain or injury. The key to each of these workouts is to practice with proper form and technique. Partner with a professional or a personal trainer to ensure you gain the maximum benefit from your low-impact workout.
Swimming Perhaps the most popular low-impact exercise is swimming. Injured athletes and older gym- goers have long cherished it because the water allows the body to move without pressure on joints and ligaments. The low-impact workout includes cardio, strength, and flexibility! Similar to rowing, swimming allows plenty of customization for intensity. Pilates If you’re searching for an activity that’s less cardio-focused and more strengthening, then head to your nearest Pilates class! Pilates is a low-impact form of exercise involving a variety of movements that target your core muscles and improve your body’s alignment. Many
Why not start the year with a quick, refreshing meal that is both flavorful and nutritious? P
INGREDIENTS •
DIRECTIONS 1. On a cutting board, remove the stem of the bell pepper with a sharp knife. Cut the pepper in half lengthwise and remove the ribs and seeds. 2. Lay the pepper halves on the cutting board and spread cream cheese inside each half. Spread whole-grain mustard on top of the cream cheese. 3. Layer your deli meat, cheese, cucumbers, and guacamole on each bell pepper half. Add a dash of salt and pepper, then combine both halves and serve!
1 medium bell pepper, any color
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2–3 tbsp cream cheese
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1 tsp whole-grain mustard
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2 oz ham (or other deli meat), thinly sliced
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1 1/2 oz Swiss cheese, thinly sliced
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1/2 small cucumber, cut into 6–8 thin slices 2 tbsp guacamole or a few slices of avocado
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Dash of salt and pepper
Inspired by TheSpruceEats.com
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Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133 www.waterpt.com
15373 Innovation Dr. #175 San Diego, CA 92128
INSIDE THIS ISSUE 1 Make Your Dreams Come True in 2024 2 White Noise: Your Secret to Enhanced Concentration Say Hello to Michelle Sebastian 3 Elevate Your Fitness With Joint- Friendly Workouts Bell Pepper Sandwich 4 Mark Your Calendars — January Is an Exciting Month!
As the calendar turns to January 2024, San Diego is gearing up for a month filled with fun, diverse events and activities that cater to every interest. From sporting events to outdoor adventures (the weather is gorgeous this time of year), we have tons of great ways to kickstart the new year in our own backyard! First Ever Rodeo at Petco Park The San Diego Padres are bringing their first rodeo to Petco Park on Jan. 12–14! Enjoy watching the world’s top cowboys compete for over half a million dollars in prize money! This exciting event will feature food, drinks, and Western entertainment all night! Farmers Insurance Open Golf enthusiasts will flock to Torrey Pines Gold Course for the Farmers Insurance Open on Jan. 24–27. This PGA Tour event attracts top golfers from around the world to compete against the beautiful backdrop of the Pacific Ocean. Beyond the action, visitors can enjoy many activities, including a vendor village, autograph sessions, and food! YOUR GUIDE TO JANUARY FUN LOCAL EVENTS YOU WON’T WANT TO MISS
San Diego International Film Festival Film enthusiasts won’t want to miss the San Diego International Film Festival. This annual event brings filmmakers, industry professionals, and movie lovers together for screenings, panel discussions, and red-carpet events. Opening day is Jan. 1! Whale Watching Excursions January marks the peak of the gray whale migration along the California coast. Several tour operators offer whale-watching excursions. Don’t miss this unique opportunity to witness these majestic creatures in their natural habitat! January 2024 Art Walk At La Jolla Village, the first Art Walk of the year will take place on Jan. 5 from 4–7 p.m. Then, on the first Friday of every month, you will have the opportunity to experience strolling through over 16 different art galleries while sipping on your favorite drink and enjoying the weather and atmosphere. Don’t miss out on this opportunity to experience art in a whole new way!
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5 TIPS TO DECREASE YOUR PAIN AND INCREASE YOUR ENERGY 1. Manage your stress. Stress and anxiety have a major impact on energy levels. Identifying sources of stress and anxiety can help you better understand how to best manage emotions and fears. Once identified, ways to help manage stress include talking to a friend or family member or seeking professional counseling. You can also practice meditation, deep breathing exercises, and do more activities that bring you joy. 2. Get your ZZZZZs. Although the amount of sleep required varies from person to person, most adults require 7–9 hours per night. Achieving the recommended amount of sleep improves energy, increases alertness, and helps maintain a healthy weight. Simple tips to improve sleep include regular bedtimes; turning off screens (TV, computer, and phone) 30 minutes before bed; sleeping in a cool, dark, quiet room; and avoiding caffeine late in the afternoon. Life runs on energy, so start boosting your energy levels, reducing pain, and enjoying life! With these tips, start new habits to help you all year long. ARE YOU READY, OR ARE YOU STILL FEELING LOW ENERGY AFTER THE HOLIDAYS? It's the New Year!
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3. Keep yourself hydrated. Did you know that for each pound of your body weight, you should drink 1/2 to 1 ounce of water daily? Water is essential to keeping the body functioning properly, as it helps flush toxins, lubricates joints, and transports nutrients. Drinking enough water helps you regulate your body temperature, which is important for energy levels and overall performance. Try to drink water throughout the day — this simple habit is an easy way to boost energy levels. 4. Move more — and more often. Regular exercise is a vital part of any healthy lifestyle. Exercise can help reduce stress, boost your mood, and improve sleep, giving you more energy. 5. Increase your endorphin levels. When you exercise, your body produces endorphins, which are feel-good chemicals. It can serve as a natural pain remedy, helping you have less pain and more energy. As little as 10 minutes of movement have been shown to help. Other ways to boost your endorphins include eating dark chocolate, laughing with friends, listening to your favorite song, volunteering, or inhaling a relaxing lavender smell.
If you’re still in agony after trying these suggestions, give North County Water and Sports
Therapy Center a call. We can help! (858) 675-1133
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