Check out our August newsletter!
AUGUST 2025
KaizenSeattle.com | 206-524-6702
MAJORS AND MAYBES
A PEPPERDINE REWIND
August is a significant time of year when millions of young people decide how they will spend the rest of their lives. I suspect many of you will be busy helping your children prepare for the start of college — and, in many cases, their first-ever time far away from home — by the time you receive this month’s newsletter. Perhaps all the hustle and bustle surrounding the event has prompted you to reflect on your higher education experience. If so, the timing is perfect in more ways than one, as Aug. 29 is National College Colors Day. I attended Pepperdine University in Malibu, California, which makes my college colors white, blue, and orange. Although that combination isn’t anything special, my college years were amazing. That said, I confess that I wasn’t dead set on going to college as I approached the end of high school. Honestly, I didn’t know much about what I wanted to study and who I wanted to be. I didn’t want to be a directionless student who takes five or six years to graduate. Some students start as undecided majors as freshmen, while others declare their majors immediately — or switch multiple times. If I decided that college was the answer, I knew I’d never graduate in four years if I didn’t have a plan.
I’d get some structure, and they’d help pay for my schooling later on. Still, I just couldn’t make up my mind. My adoptive parents were less than thrilled by my indecisiveness, as I was the oldest of their children and was considering dismissing college in favor of military service — and possibly putting myself in great physical danger. This was shortly after 9/11. Ultimately, I decided to give college a try. I chose not to attend a big university with 100-person lecture halls and instead chose Pepperdine. I also figured that pursuing a profession or industry that generally stays strong despite economic downturns was wise, so I majored in sports medicine. The curriculum at Pepperdine was perfect, with a blend of anatomy and physiology, physics, and chemistry. Culturally, the university encouraged students to have a giving spirit toward their communities, and I viewed my time there as a chance to develop a skill set that would do good things for others. Also, it didn’t hurt that it’s gorgeous there. I distinctly remember how the care packages from Mom and Dad stopped arriving once I sent them photos of where I was living! I can’t exactly say I was roughing it out there. Going to college was one of the best things I’ve done, and I enjoyed my time at Pepperdine immensely.
California wildfires at the start of the year. Although the university’s buildings were spared, the surrounding areas weren’t so fortunate. I know how special that place and its people are; they’re never far from my thoughts. I hope residents will at least end this year with greater peace of mind than they had when 2025 began. I hope you enjoyed your college experience as much as I did and look back at those times fondly. No matter what your colors are, wear them with pride on the 29th!
At the same time, I thought joining the military would be nice because
Like many, I was shocked and saddened to see parts of Malibu destroyed in the
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EXERCISE THAT FITS YOUR LIFE STAYING ACTIVE WITH CHRONIC CONDITIONS
If you’re dealing with a long-term health issue, exercise might feel like one more thing that’s out of reach. But for many, finding a way to move regularly can help reduce symptoms, improve mobility, and make daily life more manageable. That doesn’t mean you have to commit to high-intensity workouts or long sessions at the gym. It doesn’t even have to be every day. Ten minutes of walking, stretching, or lifting weights a few times a week might help you sleep better or stay steadier on your feet. It often starts with simple habits, like light
Memory changes? Regular activity can help with stability. Those with mild cognitive issues can often follow exercise routines without much help, while others may do better exercising in short bursts with a caregiver or friend nearby for support. Joint pain? Arthritis and osteoporosis make some movements harder but not impossible. Low-impact routines like tai chi or pool-based exercises may help reduce stiffness without adding stress to bones and joints. What about heart disease, diabetes, or high blood pressure? Movement doesn’t cure anything, but it does help the body handle stress better. Blood pressure tends to improve
low-resistance leg raises while seated might keep things in better balance. Do you have COPD (chronic obstructive pulmonary disease) or other lung issues? These conditions may require a slower pace or coordination with a therapist. Many pulmonary rehab programs include breathwork and light arm or leg movements. These everyday activities strengthen arms, legs, and the muscles needed for breathing and can help you more easily handle day-to-day tasks.
gardening, short walks, or a few seated exercises. A bit of motion every day builds up over time and can help with various conditions. The main idea here is not to aim for perfection. Focus on what’s possible. Ask your doctor what makes sense for you, and build a manageable routine. Movement doesn’t have to be overly complicated to be effective. Just find a way to do something active regularly. Smaller Plates, Bigger Results SIMPLE TRICKS FOR SMARTER EATING with activity, as does glucose control. Even a short walk after meals or a few
Let’s be honest — portion control sounds less exciting than a cheat day. But the truth is that mastering portions is one of the simplest ways to stay on track with your health goals without counting every calorie or giving up your favorite foods. In fact, a recent study by the Food Institute found that since the pandemic, roughly 58% of people in the U.S. are consuming smaller portions. Let’s look at a few portion control hacks that work — and won’t leave you “hangry.” Use smaller plates and bowls. It might sound too easy, but science backs this one. Switching out your dinner plate for a salad can trick your brain into feeling more satisfied with less food. The same goes for bowls and cups. Remember, less space on your plate equals less food and more mindfulness. Portion your snacks. If you tend to grab a whole bag of chips, that’s a rookie mistake. Instead, divide snacks like nuts, crackers, or
trail mix into single-serving containers ahead of time. That way, you can grab and go without mindlessly munching through an entire bag during your favorite television show. Follow the half-plate rule. When you’re filling your plate, aim to make half of it veggies. Then fill a quarter with lean protein and a quarter with healthy carbs like brown rice or sweet potato. It’s a simple visual that encourages balance without needing a food scale. Eat slowly and without distractions. Your brain takes roughly 20 minutes to realize you’re full. If you’re rushing or distracted by TV, you’ll likely overeat. Sit down, chew slowly, and enjoy your meal — you’ll feel fuller with less. Use your hand as a guide. If you don’t have measuring cups and food scales, no problem! Your hand is a great tool: your palm for protein, a
cupped hand for carbs, your thumb for fats, and your fist for veggies. It’s practical and always with you! The bottom line is portion control isn’t about depriving yourself — it’s about creating habits that help you enjoy your food while feeling your best. A few small changes can make a big difference without making you feel like you’re dieting. After all, small plates, slow bites, and smart portions are lifestyle upgrades you can stick with!
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PILLOW TALK PREP FOR YOUR BEST REST YET
Relax, Rewind, Rest You can use many tools to help relax and unwind from the day and prevent intrusive
When your head hits the pillow, are you counting sheep but not catching any z’s? It’s time to hit snooze on nights of tossing and turning and wake up refreshed with a better sleep routine! Getting the proper amount of rest every night is crucial to living a healthy life and can even help prevent mental health issues like depression and anxiety. A sweet slumber starts with the proper routine. Here’s the dreamy plan to wake up feeling your best. Bedtime Boundaries Consistency and bedtime boundaries can help your body and mind get into a regular rhythm to reach REM sleep. Try to go to bed around the same time every night to train yourself to get sleepy regularly. It doesn’t matter what time you choose as long as you stick as close to your sleep schedule as possible. You should also select a time before bed when you consistently turn off your phone, computer, and other devices. The blue light from electronics makes your mind think it’s daytime and can distract you from dreaming. Summer Chickpea Salad
thoughts and tension from keeping you up at night. Listening to gentle music before entering the bedroom can put you in a sleepy state of mind. Journaling or writing a to-do list before it’s time to nod off can remove lingering stresses or racing thoughts. Try meditation or yoga to ease your muscles, focus your mind, and eliminate anxious feelings. Dine Right, Sleep Tight Though a late-night snack or a delayed dinner might seem harmless, it can make drifting off difficult. Your digestive system takes time and energy to break down food, which can keep you awake if you eat too late. Eat light, healthy suppers so your stomach can take a snooze with you, and avoid eating anything several hours before you plan to hit the hay.
TAKE A BREAK!
Inspired by HowSweetEats.com
INGREDIENTS • 2 (15-oz) cans chickpeas, drained and rinsed • 4 green onions, thinly sliced • 2 ears grilled corn, cut kernels from the cob • 1 pint cherry tomatoes, quartered • 3 tbsp chopped fresh basil • 2 tbsp chopped fresh chives
• 1/4 tsp salt • 1/4 tsp pepper • 3 tbsp olive oil • 2 tbsp red wine vinegar • 1 1/2 tbsp honey • 3 garlic cloves, minced or pressed • 1 lime, zested and juiced
DIRECTIONS
1. In a large bowl, combine chickpeas, onions, corn, tomatoes, basil, and chives. 2. Toss well with salt and pepper and set aside. 3. In a small saucepan over low heat, add oil, vinegar, honey, garlic, lime juice, and zest. 4. Whisk until the mixture is warm and garlic begins sizzling. 5. Pour over the chickpea mixture and toss well to coat. 6. Cover with plastic wrap and refrigerate for at least 30 minutes before serving.
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
INSIDE THIS ISSUE
1. Lecture Halls and Life Lessons
2. Keep Moving Despite Health Challenges
The No-Diet Guide to Portion Control That Sticks
3. Your Guide to Dreamy Sleep Habits
Summer Chickpea Salad
4. The Natural Way to Fight Off Summer Bugs (No Harsh Sprays Needed!)
How to Use Plants and Scents to Repel Insects Nature vs. Nature
Use Natural Aromas Many bugs have super-sensitive noses, and certain scents repel them. Essential oils like citronella, eucalyptus, lavender, peppermint, and lemongrass are natural bug repellents. You can make your own spray by mixing a few drops of any of these scents with water and a carrier oil (like witch hazel or coconut oil), then spritzing it on your skin or clothes. Just make sure you’re cautious with essential oils around pets and kids. Smoke Them Out Burning herbs like sage or rosemary in your campfire or fire pit not only smells amazing but also helps keep mosquitoes and gnats at bay. Bugs hate the smoke from these plants, and it’s an easy, low-effort way to keep them off your picnic table.
There’s nothing quite like summer. Backyard barbecues, evening hikes, and late-night stargazing. All of it is magical — until bugs crash the party. Mosquitoes, gnats, and ticks don’t need an invite, and before you know it, you’re scratching your ankles and swatting at the air. But you don’t have to douse yourself in strong sprays and chemicals to keep them away. Here are five natural ways to repel bugs this summer — no chemicals required. Choose Loose Clothing Believe it or not, your outfit can make a big difference. Light-colored, loose-fitting clothing is less attractive to mosquitoes and helps prevent them from biting through fabric. Covering up exposed skin is one of the easiest ways to protect yourself. It’s specifically helpful to wear long sleeves and pants at dusk and dawn, when bugs are most active.
Watch Your Scents Surprisingly, it’s not just about what repels bugs — it’s also about avoiding what attracts them. Fragranced lotions, perfumes, and even certain soaps can lure bugs to you. In summer, it’s smart to go unscented when heading outdoors. Keep Your Space Clean If you have standing water on your property, it’s a mosquito’s favorite breeding ground. Make sure you dump water from flower pots, birdbaths, or kiddie pools regularly. And if you’re entertaining outside, clean up food scraps and trash — flies and ants will sniff that out fast.
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JOIN OUR DRY NEEDLING WORKSHOP ON AUGUST 27TH! Discover the benefits of dry needling with our expert physical therapists! This hands-on workshop will teach you how dry needling can relieve pain, improve mobility, and enhance recovery.
This session is ideal for anyone suffering from Achilles tendinitis, tennis or golfer’s elbow, cervicogenic headaches, neck pain, low back pain, muscle knots or trigger points, and piriformis syndrome/sciatica. When: Aug. 27 at 6 p.m. Where: Kaizen Physical Therapy, 5025 25th Ave NE
Suite 201, Seattle, WA 98105 To register: Call 206-524-6702
Our experienced therapists will guide you through the science and practice of dry needling, showcasing its effectiveness in treating muscle pain and tension. This workshop will provide valuable insights and hands-on experience. Spaces are limited, so reserve your spot today by calling us at 206-524-6702!
206-524-6702
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Here’s What Others Have to Say About Kaizen PT!
“Before PT, I was struggling with tingling and soreness in my back. The issue was stopping me from going to the gym and getting proper exercise. Thanks to the excellent help at Kaizen Physical Therapy, I was able to fully recover and return to the gym without pain.” –Camden D.
“Colin Sisco helped me tremendously with chronic pain from a tennis shoulder injury. I had been to other PTs previously, but none were able to help me with daily pain management. Colin was able to see the restricted movement in my neck/ shoulders and work with me on exercises to improve my range of motion and overall pain level. I’m now pain-free and very thankful to have found Colin and Kaizen. I would highly recommend them to anyone!” –Jenny R.
“I am an 81-year-old woman in need of help to increase my strength and balance. Barry has really helped me improve my ability to get around the area. I’ve really enjoyed our outdoor outings. He has shown me how to be safe in my stride and how to watch for trouble spots. My stamina has improved greatly. Thank you, Kaizen and Barry!” –Rosemary L.
“Early this fall, I tore my soleus muscle while running, which is one of my favorite ways to exercise. Marina helped me to gradually rebuild mobility, flexibility, strength, and muscle memory to heal safely and quickly. I feel confident I can run again, injury-free!” –Cindy Jo A.
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