Check out our April newsletter!
THE PENROSE POST
APRIL 2024
PENROSEPT.COM | 360-456-1444
Why Little Movements Matter How ‘Exercise Snacks’ Can Transform Your Health
I’ve encountered a common mindset, both inside and outside the clinic: If I can’t exercise today, then I won’t do any activity at all. But I want to remind you that even a little movement is better than nothing! With April being Move More Month, it’s the perfect time to introduce a simple yet effective concept I’ve been advocating: exercise snacks. These are not the edible kind, but small bursts of physical activity that you can easily incorporate into your day, no matter how busy you are.
into your day is a testament to that philosophy — a way to make movement accessible and achievable for everyone, regardless of their schedule or fitness level. To further support Move More Month, I’m thrilled to announce we’re launching a series of wellness classes designed to cater to various physical needs and activity levels. We offer our staple Pilates sessions as well as new offerings like a balance class to improve stability and an energizing boxing class suitable for patients with Parkinson’s or anyone looking for a
Pilates Class is offered at 9 a.m. on Monday and Wednesday, and on Friday at 7 a.m. RSVP required. Pilates is great for strong core, healthy back, balance, and better ability to get up and off the floor! Other Wellness Services Include: Massage Therapy, Personal Training, Eating for Joint Health, and Inflammation Coaching
The idea is straightforward. Just as you might grab a quick snack to keep your energy levels up, you can also engage in short 3–5-minute bouts of exercise to boost your
cardio and strength workout. We’re also introducing a stretch therapy class to help alleviate stiffness and improve mobility. Whether you’re a beginner or an experienced fitness enthusiast,
mobility and reduce strain. These can be as simple as doing 10 squats, a few lunges, or arm stretches — anything to break the monotony of sitting and introduce movement into your routine.
there’s a class for you. And remember, our therapists will be there to guide you every step of the way.
I genuinely believe in the saying, “If you don’t make time for your wellness, you will be forced to make time for your illness.” That’s why I encourage everyone to RSVP for a sample class — your first one is on us, but remember to reserve your spot! Unsure where to start? Schedule a free fitness assessment with us, and we can guide you to the class that best fits your needs. For those experiencing pain or stiffness who are unsure how to begin, our screening can provide the direction you need. This April, let’s commit to moving more and embracing the small changes that can make a big difference in our health and well-being. Remember, every little bit of movement counts, and your body will thank you for it!
If you’re curious about the benefits, let me assure you they’re significant. By
integrating just 5–6 exercise snacks into your day, you can collectively add up to 30 minutes of physical activity! That’s less strain and pain, improved flexibility, and enhanced overall well- being. These mini workouts don’t replace your regular strength training or cardio routines. But they’re a fantastic way to maintain mobility and ease the tension that builds up from prolonged periods of inactivity. I’m especially talking to all of you remote workers and office employees! Imagine the positive impact these small bursts of activity can have on your health and productivity. It’s a major misconception that it’s not worth doing anything if you can’t commit to a complete workout. This couldn’t be further from the truth. Something is always better than nothing. Incorporating exercise snacks
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7 Astonishing Facts About the Human Body
The human body is as strange as it is amazing. While we live in them for our entire lives, they are nonetheless mysterious. From enlarging hearts to our walking speed, the human body is fascinating and puzzling. No. 1: When you wake up, you’re 1 centimeter taller than when you went to sleep. During the day, gravity compresses cartilage between your bones, making you shorter. Lying down for a prolonged period allows your body to return to its 1-centimeter taller self. No. 2: Most humans spend 92 days of their lifespan sitting on a toilet. That’s over a third of a year! Consider cutting down the time by leaving the phone outside. No. 3: Over your lifetime, you have about 1,000 different skins. Your largest organ replaces itself every 27 days, shedding 30–40 thousand dead skin cells a minute. No. 4: By age 70, your heart beat 2.5 billion times. Every day, it beats around 100,000 times on average and 35 million times annually. Not everyone has the same heartbeat, so it may vary. No. 5: The average person could walk around the Earth in 691 days if they walked 12 hours daily. While walking speed varies depending on age, gender, and health, the
average person can walk 36 miles every 12 hours. Since the Earth’s circumference is 24,901 miles, those 36 miles ensure humans can meet their around-the-world goal in 691 days (not including obstacles like mountains and oceans). No. 6: Tongues have anywhere between 2–10 thousand tastebuds. Every tastebud has 50–150 cells dedicated to tasting food. The large discrepancy comes from aging. As we grow older, we lose taste buds. Kids love sugar so much for a reason.
No. 7: Ears never stop getting bigger. It’s not because they’re growing but because gravity gradually stretches them as the years pass. The human body is its own universe, composed of over 36 trillion cells interacting with each other. It has exciting facts; listing a fraction in any article is impossible. Celebrate the complexity of your body and nature’s magnificence.
5 TIPS FOR SUSTAINING YOUR EXERCISE ROUTINE
of achievement that will fuel your motivation to continue. 2. Create a Schedule Just as you schedule appointments and meetings, prioritize scheduling your workout sessions. Designate specific days and times for exercise, treating them with the same importance as any other commitment. This structured schedule helps integrate exercise into your routine seamlessly. 3. Find Exercises You Enjoy Exercise shouldn’t be a monotonous chore. Exploring various activities to find those you genuinely enjoy will help you remain consistent. Whether it’s rock climbing, hiking, cycling,
term commitment as the exercise is something you want to do. 4. Enlist a Workout Buddy Journeys are more enjoyable when shared. Find a workout buddy who shares similar fitness goals and schedules. Exercising with a friend will establish accountability and bring a fun social element that encourages staying on track. 5. Be Kind to Yourself Understand that setbacks are natural. If you miss a workout or face setbacks in your fitness journey, that’s okay! Be kind to yourself and avoid self- criticism to just focus on recommitting to your routine. Consistency is built over time, and resilience is crucial in maintaining it. You can’t be resilient without assuring yourself that you can do it despite the challenges.
Beginning a journey toward a healthier, more active lifestyle is commendable; one key to success is a consistent commitment to exercise. Here are five tips to ensure you’re consistent in your journey. 1. Set Realistic Goals Establishing realistic goals is the foundation of a consistent exercise routine. Instead of aiming for dramatic changes overnight, focus on incremental milestones. Celebrate these little wins to foster a sense
Zumba, or aerobics, you need to find engaging activities that you love. This will increase the likelihood of long-
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Nutrition trends come and go, but a holistic diet is a timeless approach to nourishing the body, mind, and spirit. Holistic nutrition is rooted in the belief that well-being encompasses more than physical health. Let’s explore what a holistic diet is and how it can affect you. At the core of a holistic diet is the idea that food is not merely fuel but a source of energy that influences every aspect of our being. This diet focuses on whole, unprocessed foods, with an emphasis on organic and locally sourced ingredients. The idea is that you can improve and optimize your overall health and well-being by choosing foods in their most natural states, devoid of additives and preservatives. Incorporating this mode of mindfulness and intentionality into your eating habits is a key aspect of holistic diets. By paying attention to where your food comes from and what is in it, individuals can cultivate a deeper connection with their meals. Learning about who grows your food will also promote a human connection to food, often forgotten in this age of industrialization. Bringing that mindfulness and attention to texture, taste, and how food impacts your body will encourage better digestion and nutrient absorption. A Diet Should Be Balanced EATING WITH INTENT
skin health, and mental health. Holistic diets recommend pure, filtered water over juice, soda, and mineral or sparkling water as a primary beverage choice. Water will further help digestive processes and complement the cleaner food you’ve added to your diet. A holistic diet can be part of a lifestyle that nourishes a whole person. By focusing on unprocessed foods, intentionality toward foods, and the interconnectedness of bodily systems, you begin a journey toward well-being within your body. It’s a reminder that true wellness involves every aspect of ourselves.
Furthermore, holistic diets often spotlight hydration. Adequate water intake is crucial for maintaining bodily functions, but it encourages detoxification,
GRILLED STEAK WITH CHIMICHURRI SAUCE Savor the flavor with our mouthwatering grilled steak, paired perfectly with vibrant chimichurri sauce.
TAKE A BREAK!
INGREDIENTS
For the chimichurri sauce: • 1 cup fresh parsley, chopped • 2 cloves garlic, minced
• 2 lbs steak
• Juice of 1 lemon • 2 tbsp olive oil • 1 tsp red pepper flakes • Salt and pepper, to taste
(flank, sirloin, or skirt steak)
• 2 tbsp olive oil • Salt and pepper, to taste
DIRECTIONS
1. Preheat grill to medium-high heat. 2. Rub the steak with the olive oil, salt, and pepper.
3. Grill the steak for 4–5 minutes per side or until it reaches desired doneness. 4. Meanwhile, make the chimichurri sauce: In a small bowl, mix together the parsley, garlic, lemon juice, olive oil, red pepper flakes, and salt and pepper. 5. Let the steak rest for 5 minutes before slicing. 6. Serve the steak with the chimichurri sauce and enjoy!
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1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. Break the All-or-Nothing Mindset With Exercise Snacks 2. Extraordinary and Unusual Facts About Your Body Unlocking the Power of Consistency 3. Exploring the Holistic Diet Lifestyle Grilled Steak With Chimichurri Sauce 4. Celebrities Standing Up to End the Mental Health Stigma INSIDE THIS ISSUE
BREAKING THE STIGMA Adele, Markle, and Reynolds All Speaking Up
Mental health awareness is an ever-evolving landscape as more people speak candidly about their struggles. Celebrities have played a large role in fostering solidarity to break the stigma associated with mental health issues.
During a 2021 interview with Oprah, Meghan Markle revealed that she experienced suicidal ideation as a “frightening constant thought.” She, too, wants to be candid about her struggles so others feel less alone. At the Ripple of Hope Awards gala in New York City, she said, “We all need to, when we can, if we feel brave enough, to just speak honestly about your own experience. It gives other people space and the courage to do the same, but more than that, to really feel like you’re not alone because I think that is often what can be the largest hindrance when you feel that way; you don’t see a way out.” There is power in truth, and by sharing their experiences, celebrities become powerful catalysts for change. They can and have challenged societal pressures to stay silent and foster an environment where mental health issues are destigmatized and prioritized. As they continue championing candidness, the global conversation will hopefully become more compassionate and understanding toward mental wellness. If you or someone you know is having a difficult time, call or text 988 to reach the suicide and crisis lifeline. This hotline is free, confidential, and available 24/7.
Even superheroes struggle with mental health issues. Ryan Reynolds, Deadpool himself, has shared that he’s struggled with anxiety. When he was young, he was incredibly shy and would make
Photo credit: Wikimedia commons, Flickr, Marcen27, Adele 3 (26102821816).jpg
self-deprecating jokes to cope. Many people of all ages can relate to this feeling, and his openness can help others feel more comfortable asking for help. Adele revealed she has bipolar disorder in 2022, and her decision to share her journey shows these conditions can affect anyone, regardless of their achievements or public image. She’s shared that she attends therapy and is dedicated to breaking any stigma associated with mental health challenges to set an empowering example for those struggling in silence.
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