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CAMPUS COMMONS
LIFE LESSONS FROM LEXI A DOGWALKER’S GUIDE TO GREATER LIVING
You can learn a lot about life when you’re out walking a dog.
stresses her out and brings down her evenings. Our walks together with Lexi, as well as the additional time we’re now spending together in our home gym, have made a world of difference. Actually, it’s been absolutely enlightening . Putting down everything that occupies our minds, leaving them alone for the time being, letting go, and embracing the moment has been great for our souls. The timing of these regular walks proved perfect when it came time to consider topics for this article, as June 11 is National Making Life Beautiful Day. It’s an occasion that deserves much more attention, as it’s common for many of us to lose sight of
another day to begin with. There’s always something beautiful to hold onto.
A few months back, Tiffany and I made a conscious decision to better appreciate the little things and simple moments that bring meaning to our lives. We’re both busy people, and it’s all too easy for us to get wrapped up in running a business or
At Campus Commons Physical Therapy, we see a variety of patients with various physical issues. In some cases, we see patients who experience chronic pain that may or may not improve beyond a certain point. Sometimes, their pain prompts them to spend most of their time indoors and fall into a rut of believing their most beautiful moments are over because they can no longer do certain things they once enjoyed. I get it, but I’d also be the first person to encourage anyone reading this who feels that way to get outside and breathe the good air the next nice weekend we have. You don’t need to walk a dog, run a marathon, or prove anything to anyone. Sitting on your porch and appreciating blue skies and green grass is all you need to do. June 11 is still a few weeks away, but there’s no reason you can’t make now more beautiful. Whether it’s family, friends, pets, or personal adventures, take advantage of whatever you have to make a good day even better. And with that, it’s time to get out of here and make a certain golden retriever (and her guardians) very happy.
sweating the small stuff. Instead of rushing and working hard to get through day after day of commitments, it felt like it was time to do more to just soak in all the things that make life wonderful. During our evening walks with our 3-year-old golden retriever, Lexi, we started looking at things around us with new eyes. We paid
how beautiful it is to be here. Nobody’s life is perfect, and some days will always be better than others, but there’s no such thing as a day that doesn’t bring a gift of some kind. It could be spending a few minutes looking at the trees or enjoying the nice weather. It could be getting in a good workout or making progress in your
more attention to the open fields, sunsets, birds, animals, and the nature around us, and just breathed it all in. It wasn’t a grandiose undertaking that required great effort, but it has already had a huge impact on my daily perspective. Tiffany had urged me for years to just get out there and do a better job of focusing more on the positives in life, and I’m always trying to help her let go of the stuff that piles up throughout the day, which sometimes
physical therapy or fitness goals. It could also be the simple fact that you’re here to experience
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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,
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
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.
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!
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 his strength and flexibility in Pilates studios, as it helps him gain more range of motion without damaging his joints. He even posted on Instagram, “I love this exercise.”
Sweat and Serenity MINDFUL EXERCISE FOR BETTER MENTAL HEALTH
There’s more to exercise than improved physical fitness; it’s also a gateway to a happier, more productive mind. With May being National Mental Health Awareness Month, it’s a great time to focus on exercise as a powerful, non-medication way to combat stress, improve sleep, and reduce depressive episodes. Research shows that people who exercise regularly have nearly 70% more positive mental health days than those who don’t. Here are three tweaks to consider for your routine to better connect your physical mobility with your state of mind. PAY ATTENTION TO YOUR STEPS OR SPRINTS. Although many people reach for their earbuds after putting on their walking or running shoes, practicing mindfulness is often a better way to
improve mental health than listening to music while putting your feet to work. Studies have shown that eliminating distractions and focusing on your breathing and bodily movements while walking or running can reduce symptoms of depression by up to 40%. NIX NEGATIVITY THROUGH NATURE. As mentioned in this newsletter’s cover article, spending time in nature does wonders for one’s health. For one thing, the stress hormone cortisol drops by at least 20% when you spend as little as 20–30 minutes outside. If sports aren’t your speed, simply go for a walk. A quick stroll during your lunch break can lower anxiety and help considerably in combatting depression. CULTIVATE CALMING SOCIAL CIRCLES. Humans are social animals, so it’s no surprise that mental health researchers have discovered
the highest rates of positive mental health days among people who play soccer, baseball, basketball, and other team sports. If competitive activities aren’t your thing, exercising with others (even if it’s just spending time with a walking or running companion) and maintaining positive social relationships can contribute greatly to your mental well-being. Mindful movements, fresh air, and friendly faces form a powerful trio for mental health and positivity. Get your body moving, and your mind and spirit will follow.
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Just like a car, your body can only run properly if you provide it with the right fuel. FOOD FOR BETTER FUNCTION Whether you’re involved in physical therapy or seeking to improve your overall health in general, your diet is always the foundation for achieving your goals. The food you consume daily can play a critical role in maintaining your energy levels, strengthening your immune system, and alleviating inflammation during your physical rehabilitation. These benefits can contribute to faster, more effective healing from chronic pain or lingering physical issues. Here is a brief overview of how various food categories influence our body’s need for proper nutrition in and out of a physical therapy center. FUEL FIRST
PROTEIN Found in chicken breast, eggs, tofu, tuna, and other foods, protein is essential for muscle growth and tissue restoration, especially as an individual works to recover from an injury. CARBOHYDRATES Carbohydrates are a primary energy source, helping fuel daily activity and supporting overall immune function. Sources include potatoes, rice, bran cereal, apples, and lentils. BONE-SUPPORTING VITAMINS Vitamins D and K, along with calcium, help with bone density and strength. Cheese, yogurt, leafy greens, broccoli, salmon, trout, tomatoes, and orange juice are among the most common sources. ANTI-INFLAMMATORIES Foods with natural anti-inflammatory properties include cod, tuna, flax seeds, walnuts, and salmon, all of which contain omega-3 fatty acids. Similar properties can also be found in turmeric, ginger, tart cherries, beets, pomegranates, and other fruits, vegetables, spices, and herbs.
The healthier your diet and lifestyle, the more successful your physical therapy program will be. By working with your physician and us, you can develop a stronger approach toward aligning your nutritional habits and needs with your overall healing and other physical goals. Please contact us for tailored information and guidance on how to make your diet help determine your ongoing health and happiness.
TAKE A BREAK
Shrimp Taco Soup
INGREDIENTS • 1 tbsp chili powder • 1 1/2 tsp ground cumin • 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
DIRECTIONS 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 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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INSIDE
THIS ISSUE
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Fresh Air for Clearer Minds
The Quiet Workout Behind the Loudest Performances
Tips for Mind and Mood Mastery
Natural Nutrition for Recovery
Shrimp Taco Soup
The Silent Burnout Behind ‘I Don’t Care, You Choose’
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You just got home from work and exchanged greetings with your spouse or significant other. Before long, the dreaded question is going to come up: “What do you want for dinner?” You hem and haw, pondering your choices before asking them if there is anything they want. They respond similarly. Is it indifference, or is your brain too worn out from making decisions all day?
to look for any shortcut when you try to make another decision. Your mind may encourage you to put off the decision until
later, act impulsively against your better judgment, or avoid the thought altogether. When none of those options present themselves, you’re left with indecision.
It may seem impossible to limit our choices throughout any given day, but it’s necessary if we want to avoid decision fatigue. Some beneficial strategies include setting strong daily routines, delegating decision-making to coworkers or family, and stopping any thoughts that lead you to second-guess a choice you’ve already made.
Every day, we make countless decisions. Some are conscious, such as choosing what to have for lunch or deciding which work tasks to do first. However, we also make subconscious decisions while driving, talking with coworkers, and progressing through our day. As we make more and more choices, our brains get worn out, leading to decision fatigue. From that point until we go to bed at night, it becomes almost impossible to provide clear answers to direct questions or make any other decisions.
If the simple questions your spouse, kids, or friends ask you create stress for you after a long day of work, you’re likely experiencing decision fatigue. Awareness of this issue is the first step toward finding a reprieve from it!
Decision fatigue feels similar to brain fog. You’ve used your brain to the point of exhaustion, and now, it’s going
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