PT 360 - August 2022

PT 360 - August 2022

Getting you back to the life you want to live.

360

AUGUST 2022

In Touch

DEEP BREATHS going, and going … All skeletal muscle fibers are primarily either fast twitch or slow twitch. Fast twitch fibers generate a lot of tension, require glycogen (primarily sugar building blocks) for fuel, and fatigue quite quickly. All sprinters have a primarily fast twitch fiber composition for skeletal muscle. Slow twitch fibers take longer to contract and rely on oxygen in the blood as a fuel source. Slow twitch fibers can sustain force for a very long time. Marathon runners are full of slow twitch muscle fibers. I’ve always been heavily geared for endurance over speed. With a lot of prolonged squats and working at the edge of my muscle tolerance, it is there that I have seen my slow twitch advantage. When I see others shaking or taking a break, I just breathe deeper. With every breath, I can feel that blood oxygen feeding the demand, and I can then maintain. In that longer hold, my monkey mind takes me to other places. I think about the various ways to breathe oxygen into my life. Exercise is one way for me. Putting myself "on the list" and putting the brakes on what is always a crazy day for at least an hour helps me slow my roll, be intentional, and choose my path rather than be thrust through my day or week like a pinball. In this way, we all have the capacity to find places to breathe deeper to get much needed oxygen. Ask yourself this question: Do you want to be able to sprint for a short period of time, or do you want to be able to keep moving for hours and hours, days, and weeks without wearing down? Some days, the former is required, but mostly, we all opt for option 2. The better question is what would fuel you? I wish for you to tap into your fuel source. Whether that be a gorge hike, friend playdates, volunteering, or fermented habañero pickles (okay, that’s me!), breathe it in. There you’ll find your center, and a whole lot of stamina to fuel the rest of you.

Oxygen is one of earth's primary elements. We needed it to evolve, but we also need it to survive. I’m not sure if you’ve ever experienced low oxygen levels, but as an asthma sufferer, I have. To put it mildly, it sucks. It’s hard work just to be upright and talking, let alone add anything to the basic metabolic needs of day-to-day existence. Because I have an advanced case of nerd monkey mind, I think about this stuff a lot. I’ve mostly kept going with my exercise routine — now a full habit. Knowing as much as I do about physiology, I nerd out quite a bit in all aspects of my daily life. In my exercise routine, I am constantly reminded just how my own muscle physiology is primarily slow twitch fibers. I am not fast. I am, however, able to keep going, and

www.PT-360.com 1

TEE OFF THIS SUMMER

4 Great Benefits of Golf

Golf is an enjoyable sport anyone can participate in regardless of experience, ability, and age. There’s nothing quite like teeing off on the first hole after a difficult week of work. Though it can certainly be frustrating at times, golf is a fun sport with many amazing perks. Reading the following benefits will make you want to head to your local course, even if you’re not a regular golfer. It's great exercise. Playing a full 18 holes of golf can be exhausting and for good reason. Swinging a golf club works your forearms, core, shoulders, and back muscles. If you choose to walk the course, you’ll be getting in a great

workout as the average course length is about 4 miles. You can also carry your golf bag for an even better workout. It builds character. It doesn’t matter if you’re a seasoned golfer or on the course for the first time, you are not going to have a perfect round. You may miss a putt or end up in the sand trap, but you decide how you react to the situation. You can get mad and potentially play worse or understand that everything is not always going to work out in golf. That lesson can even be applied to your everyday life. It'll draw you outside. Most of us can use some additional time outdoors, and golf provides the perfect opportunity. Between rolling hills, picturesque ponds, and lush trees, the golf course is a beautiful setting. Even if you’re playing poorly, you can still enjoy being outside for a few hours out of your day. It's fun for the entire family. Golf isn’t just for businessmen. Anyone can find enjoyment in the game. It can be a great weekend activity for the entire family or the perfect bonding experience between relatives. There are par 3 courses across the country that offer an easier experience for new golfers, and you can always play nine holes instead of 18 to cut down on time and conserve energy.

YOU WANT FIND YOUR FOCUS

ACHIEVE THE BODY

As anyone who struggles with their weight knows, dropping a few pounds can be incredibly difficult. Even if you’re working out regularly and your diet is great, you may still find it hard to get to an ideal weight. Our bodies and metabolisms are complex, working out isn’t always enough, and you need to address all of the issues that may be affecting your body. Here are a few reasons you might not be shedding pounds even if you’re working out. You’re not eating the right foods. People tend to focus all their energy on burning calories without considering what they’re eating as fuel for their bodies. A great tip is to look for all natural, whole foods. These will have all the nutrients you need, whereas processed foods have little to none. You’re eating too much. Your body needs to burn as many or more calories than you consume. Don’t focus on counting calories; instead, focus on eating when you’re hungry, but eat slowly enough to where you don’t get too full too quickly. This way you can find a healthy balance between what your body needs versus what you want. You’re doing too much cardio. Though cardio is an important part of a workout routine, it can’t be the sole focus. It keeps your heart healthy and boosts your metabolism, but if you’re doing too much, it can have side effects

that reverse your progress. Long cardio sessions can eat away at lean muscle mass; your muscles are important for your metabolism to burn more calories. Try to keep cardio on the lighter side. That way you can also focus on other major muscle groups. You’re not taking recovery days. When you feel that afterburn and soreness following a workout, it is the prime time to take a recovery day. Recovery and rest are important steps in a workout routine, because most of your fat burning will be done in that period. Make sure after working hard that you listen to your body and give it the break it may need before your next workout. There may be many reasons you aren't making as much progress on your weight goals as you'd hope. But you can do many things to help you lose weight in a safe, sustainable way.

2 (503) 248-0360

Depression vs. Burnout WHAT'S THE DIFFERENCE?

Work has been more tiring than usual. You're exhausted and uninterested in the activities you used to love. Are you experiencing burnout or depression? Although these two conditions have similarities, there are telltale symptoms to help you navigate each — even if you are experiencing both at once. Recognizing the differences could help you decide the best solution for you. What is burnout? Burnout is a form of exhaustion that occurs when we constantly feel overwhelmed. It can result in prolonged emotional, physical, and mental stress. The symptoms include exhaustion, loss of identity, and cynicism. People can experience burnout from a lack of control, unclear job expectations, spending time in toxic environments, overexerting their energy, or experiencing constant stress. However, while burnout is most associated with work-related stress, anyone can experience burnout — especially if they live under intense pressure. What is depression?

If you’re experiencing this, you’re not alone. More than 16% of people experience depression at some point in their lives. The good news is that there are many options for treatment, and working out more or adapting a healthier diet is proven to make a difference in mental health. So, what’s the difference? Although these symptoms may overlap, the key difference is how long your symptoms last. If your biggest source of stress went away, how fast would you improve? Burnout is typically temporary and disappears after addressed. However, depression is often a long-term battle that can make a person feel empty, create low self-esteem, and affect their overall health. If life feels chaotic, it’s time to take control. Even small steps can build momentum into a happier, healthier future.

Tasty Bruschetta Chicken

Inspired by Delish.com

Depression is a more severe medical illness. It can lead to loss of interest in activities you used to enjoy and many more physical and mental health problems.

Common symptoms include a loss of appetite, trouble sleeping, fatigue, feelings of worthlessness, and suicidal thoughts.

Fresh tomatoes and basil abound in August, practically begging to become bruschetta! This recipe turns that appetizer into a main dish.

INGREDIENTS

• 4 boneless and skinless

• 3 tomatoes, chopped • 2 cloves garlic, minced • 1 tbsp fresh basil, chopped • Salt and pepper, to taste • 4 slices mozzarella cheese • Parmesan cheese, grated

chicken breasts, pounded to even thickness

• 4 tbsp olive oil • 2 tbsp lemon juice, divided • 1/4 tsp pepper • 1 tsp Italian seasoning

DIRECTIONS

1. Add chicken to a large resealable bag. 2. In a small bowl, combine olive oil, 1 tbsp lemon juice, pepper, and Italian seasoning. Pour over chicken and seal. Refrigerate for 30 minutes. 3. Turn a grill to medium-high heat and add the chicken. Discard the marinade. Grill chicken 5–7 minutes per side or until fully cooked. 4. Combine the remaining lemon juice, tomatoes, garlic, and basil. Add salt and pepper, to taste. 5. Before taking the chicken off the grill, top each breast with a slice of mozzarella cheese. Cover and cook 2–3 minutes, then serve topped with the tomato mixture and grated Parmesan cheese.

www.PT-360.com 3

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1215 SE 8th Ave., Ste. D Portland, OR 97214

INSIDE THIS ISSUE

Deep Breaths Page 1

4 Reasons to Start Golfing This Summer 4 Reasons You Might Not Be Losing Weight Page 2 Feeling Depressed — Or Burnt Out? Tasty Bruschetta Chicken Page 3 4 Simple Yet Effective Ways to Work Out Page 4

LIVE LONGER AND STRONGER CHANGING THE SCOPE OF EXERCISE Your body undergoes a variety of changes over the years, many of which are degenerative and can be debilitating to your health. But exercise can help slow these age-related issues, like heart disease or high blood pressure, and even prevent them in the long run. Here are four ways you can get moving without overexerting yourself. Walking or Jogging Taking a stroll around the neighborhood or a few laps around the park can help build stamina, strengthen lower body muscles, and help fight against bone diseases like osteoporosis. If you want to sweat it out some more, jogging might be a great alternative. But remember to be kind to your joints: Walk at a pace you’re comfortable with, wear supportive shoes, take breaks as needed, and walk on soft surfaces, like tracks or grass. Gardening While gardening doesn’t seem as vigorous as other exercises, it is a hearty physical activity. Digging around in the dirt is actually great for your immune system, and it strengthens your arms, legs/ knees, and balance. Mycobacterium vaccae, which is a bacteria commonly found in gardening soil, can alleviate symptoms of allergies, asthma, and even psoriasis.

Cycling Whether it be in a class or outdoors, cycling can be very beneficial for stiff or sore joints. You’re able to get your blood flowing and build muscles in the front and back of your legs as well as your hips. Your arms are also strengthened due to the resistance of balancing your arms and shoulders to steer. Yoga Holding a series of poses can stretch and strengthen your muscles, tendons, and ligaments. It also helps lower heart rate and blood pressure and can even relieve symptoms of anxiety and depression. For older adults, a well-rounded workout that consists of endurance, strength, balance and flexibility can help in many ways. Some can even be fun!

4 (503) 248-0360