Advanced Practice PT August 2019

AUGUST 2019

www.advancedpracticept.com | 406-770-3171

READY, SET, GROW! HOW PT HAS HELPED ME FLOURISH

When I was still a kid dreaming about what I’d be when I grew up, nothing was further from my mind than physical therapy. I was shy and a bit awkward as a child, and I was determined not to get stuck in a job where I’d have to work with people all day. Instead, in my daydreams I was an intrepid photographer for National Geographic, traveling the world and capturing animals, not people, through my lens. I was born and raised in Great Falls but made the trip to Eastern Washington University for college to pursue my passion for photography. By the time I graduated with my bachelors of studio arts, my vision for my future had narrowed even further. I didn’t want to take snapshots at weddings, shoot senior photos, or do any of the other run-of-the-mill gigs most beginning photographers need to get by. I had my eye on art photography exclusively, which reduced my career opportunities even more. After college, when I was back living with my parents, everything changed. One thing I haven’t mentioned yet is that I grew up overweight, so I learned the importance of exercise early on. I developed a passion for staying active, and I developed a good understanding of muscle function and how the body worked. So, when my dad had a really bad fall, my intuition took over, and I felt like I knew exactly what to do to

help him get back on his feet. It was a life-changing moment for me, and it felt good to use what I’d learned through exercise to help someone. The more I dwelt on that experience, the more obvious it became that a career in PT, not photography, would be the best life path for me. Because of my experience in helping my dad, I ended up going back to school to earn an Associate of Applied Science degree from Great Falls College MSU and became a physical therapist assistant. Now I love coming in to Advanced Practice PT every day, and working one-on-one with people has helped me leave my shyness behind and come out of my shell. The things I enjoy most about my job are building those relationships, being challenged, and thinking outside of the box to come up with new exercises and treatment options. No one was more surprised than me about the first item on that list. I see between 10–12 patients every day at Advanced Practice PT, and many of them are repeat clients who come in twice a week. I don’t necessarily work with them every time, but I see most of my patients at least once each week, and I love getting to know them. I particularly enjoy hearing stories from elderly clients and veterans about their lives; it’s fascinating to learn what they went through and what life was like in Great Falls back in the day. Working in

collaboration with my patients, listening to them, and understanding their needs allows me to create a program that can maximize their treatment. Continuing my education is extremely important to me, and I’ve made it a point to keep learning while at Advanced Practice PT so I can offer my patients the most up-to-date techniques. Down the road, I’d love to go back to school again to become a full physical therapist, but I don’t think it’s the right time for me yet. When I’m not at the office, you can probably find me in the gym doing cardio, weight training, or sweating it out in one of my group HIIT classes. I also love getting outside with my long-term boyfriend, who is in school

for nursing and plans to become a physician's assistant. He is as

enthusiastic about staying active as I am, and we love to bike, fish, and camp together in this beautiful state, which we’re lucky enough to call home.

–Anna Fry

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WHICH WORKOUT WILL HELP YOU MEET YOUR GOALS? SWEAT SMART

With hot yoga, barre, Pilates, weightlifting, kickboxing, and more, personal fitness companies offer every workout you need to stay in shape. But sometimes, having dozens of choices can be more anxiety-inducing than having just a few. When it comes to finding the right workout to help you reach your goal, whether it’s weight loss, better balance, or more muscle, it’s best to seek advice from the experts. DROP IT LIKE A POUND When it comes to weight loss, full- body workouts, like swimming, running, and cycling, are the most effective. "The more muscles you have to incorporate, the more calories you're going to burn because those muscles all require energy in order to work," Nike Master Trainer Holly Rilinger told SELF magazine. Regardless of the activity you choose, Rilinger recommends interval training as the best method. By combining bursts of intense effort with periods of active

rest, you can keep your heart rate jumping and those calories burning.

WAX ON, WAX OFF The words “balance” and “workout” are generally associated with yoga, and while it’s true that yogis are champions of standing on one foot, so are martial artists. According to an article published by the martial arts academy chain Evolve MMA, “Martial arts works out the entire body, from the base, to the upper torso, to the all-important core ... Practicing martial arts will improve your balance, which then, of course, improves the quality of your life.” By incorporating martial arts and yoga into your workout regimen, you’ll be able to perform impressive party tricks and stay on your feet if you lose your balance. DO YOU EVEN LIFT, BRO? For building muscle and increasing your strength, nothing beats weightlifting, whether you’re using dumbbells at home or machines at

If a storm appears, seek shelter immediately and stay out of low-lying areas. When you’re in mountainous or hilly terrain, a little rain is all it takes for flash floods to occur. If you’re in a ravine when it starts raining, get out immediately. keep a whistle around your neck or in your pack. You never know what you might encounter or when you’ll need help. Hiking with kids is also a great time to teach them to recognize landmarks and be aware of their surroundings. If you have a digital camera or smartphone, show kids how to create a trail of digital breadcrumbs or pictures to help them find their way back to camp. ALWAYS STICK TOGETHER. It’s a good idea to hike with a buddy and the gym. Lifting weights also helps burn fat. Speaking with SELF, Rilinger called the practice "the mother of all weight loss techniques, the highest in the workout food chain, the top of the totem pole.” Of course, the most important thing to consider when choosing a workout is whether you enjoy it enough to squeeze it into your schedule. If you resent every drop of sweat, it will undoubtedly take you longer to reach your goal than if you look forward to the challenge.

GONE CAMPING 4 THINGS TO KEEP IN MIND ON YOUR NEXT FAMILY CAMPING TRIP

While summer is winding down, families are looking to go on a few end-of-season adventures, camping trips included. Before you head out into the wilderness with your family, it’s important to be prepared. In fact, “be prepared” is the best piece of advice when it comes to braving the great outdoors. But what does being prepared entail? Here are four key tips.

HAVE A FIRST-AID KIT NEARBY. A good rule of thumb is to keep one in your car at all times. You never know when you’ll need it. Kids may get a few bumps and scrapes while out hiking, or you might encounter poisonous plants, such as poison ivy or poison oak. Having quick access to cold water, soap, antiseptics (hydrogen peroxide or rubbing alcohol), and calamine lotion or hydrocortisone cream can keep infections at bay. TEACH FIRE SAFETY. When you build a fire, especially with kids, teach them about fire safety. This includes

building the fire itself. Pick a spot away from brush and overhanging branches and create a pit surrounded by rocks. Before lighting a fire, have a bucket of water and a shovel nearby so you can quickly extinguish it when ready. Finally, remember to only build a fire as big as you need. A larger fire can be difficult to manage and keep under control. KEEP AN EYE ON THE SKY. Weather can change at a moment’s notice, and sometimes, it doesn’t give notice at all. Keep a close eye on the sky and monitor the weather on a radio.

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THE BEST MEAL OF THE DAY QUICK TIPS FOR THE BEST BREAKFAST EVER

Breakfast is the meal that fuels your brain and body for the day ahead, so why not make it the best meal of the day? There are simple tweaks that can make your home-cooked breakfast the best breakfast you’ve ever had. Put away the cereal and bust out the skillet because things are about to get truly delicious. Read on! THE SILKIEST SCRAMBLED EGGS There are many methods for achieving great scrambled eggs,

but how does one create the best eggs? The secret is air. In the words of Bob Ross, you have to “beat the devil out of ’em.” Start by cracking a few eggs into a bowl (and add a pinch of salt and pepper, if desired). With a whisk, beat them until smooth. The eggs should start to look light and airy. Then, pour the eggs into a skillet set to medium-low heat . Continue to whisk for a few more seconds. Then, with a spatula, turn the eggs as they begin to curdle. They are done the instant no runny liquid remains. Quickly remove them from heat when they look just underdone and still moist. THE CRISPIEST BACON Cooking bacon can be a messy chore with a lot of cleanup. If you want to avoid this — and still end up with delicious bacon — start cooking bacon in the oven. All you need is a baking tray and a wire rack that fits in the tray. Start by heating your oven to 350 F. While it heats, line the tray with foil, insert the rack, and lay the bacon over

the rack. Cook the bacon for about 15 minutes. Keep an eye on it after about the 10-minute mark to check for your ideal doneness. If you want meatier bacon, take it out just as it starts to brown evenly. If you want crispy bacon, give it a few more minutes. Using this method, the bacon is perfectly cooked, and you have no grease splatters to clean up! THE FLUFFIEST PANCAKES Say goodbye to packaged pancake mix, because if you want the best results, you need to start from scratch. The recipe you’ll want to use comes from The Kitchn. The recipe is Lofty Buttermilk Pancakes. Take care to note that the yolks and whites of the eggs are incorporated separately into the batter; the result is an incredibly fluffy pancake. Here’s another secret: This method of separating the yolk and whites can be applied to almost any pancake recipe. Just be sure to follow the Lofty Buttermilk Pancake recipe method for consistent results.

SUMMERTIME GAZPACHO

TAKE A BREAK!

Inspired by CookieAndKate.com

INGREDIENTS

DIRECTIONS

• 2 1/2 lbs ripe tomatoes; cored, seeded, and cut into 1-inch chunks • 1 small cucumber; peeled, seeded, and cut into 1-inch chunks • 1 red bell pepper; cored, seeded, and sliced into ribbons • 1 small Vidalia onion, peeled and cubed • 1/4 cup basil leaves • 1 clove garlic, peeled • 1/4 cup extra-virgin olive oil • 2 tbsp sherry vinegar • Salt and freshly ground black pepper, to taste

1. Place a blender and medium mixing bowl on your workstation. 2. Divide the tomato chunks, cucumber pieces, and bell pepper slices evenly between blender and bowl. Place entire onion in blender. 3. Add basil, garlic, olive oil, vinegar, salt, and pepper to blender. Blend on low, gradually raising speed to high until smooth, about 2 minutes. 4. Add blender contents to bowl and mix until just broken up, about 10–20 seconds. 5. Let mixture sit in fridge for a minimum of 2 hours. Transfer to bowls and serve.

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406-770-3171 | www.advancedpracticept.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1. COVER TITLE 1. HOW PT HAS HELPED ME FLOURISH INSIDE THIS ISSUE 2. FIND THE RIGHT WORKOUT FOR YOU STAY SAFE WHILE CAMPING 3. QUICK TIPS FOR THE BEST BREAKFAST EVER SUMMERTIME GAZPACHO 4. WHY YOU SHOULD PLAY PICKLEBALL

THE INCREDIBLE RISE OF PICKLEBALL

A SPORT FOR ALL AGES BECOMES A CRAZE AMONG OLDER ADULTS

You’ve probably heard of pickleball, especially given its rising popularity in the United States and Canada, but you may be wondering what the big deal is about this relatively new fad. Pickleball is an awesome, low-impact sport that people of all ages can enjoy. It’s great exercise and great fun, and it’s the perfect game for family get-togethers.

In addition to being a fun form of exercise, pickleball also offers older adults the chance to socialize with their peers. Leagues often lead to long-term friendships. Courts are small, and each game consists of only four players, making it easy to engage in some casual conversation or playful, competitive banter between points. If you’ve never picked up a paddle, consider joining a league or buying a set for your next family outing. You can introduce your grandkids to a fun new sport — and then school them for the bulk of an afternoon.

Pickleball originated on Bainbridge Island, Washington, in 1965. It was the creation of three fathers — Joel Pritchard, Bill Bell, and Barney McCallum — who needed to come up with something to keep the little ones entertained and out of their hair. Soon, however, it became popular among the adults, and they ended up spending more time on the court than their children. “Frankly,” McCallum says, “the kids got pushed out.” Since its early days, pickleball has transformed from an ad-hoc game to a full-fledged sport, complete with official rules, equipment, and leagues. Despite the more formal structure in place today,

pickleball is incredibly easy to pick up and play. Investing in some paddles and balls won’t cost more than $100, and you can easily convert a tennis or badminton court for pickleball. One of the appeals of pickleball for older adults is that it is not excessively strenuous. It also doesn’t have the steep learning curve and high barrier to entry that sports like tennis or golf do. Due to the nature of a pickleball, which contains strategically placed holes similar to those of a whiffle ball, the game is much more about finesse than pure power or athleticism. While you can definitely hone your skills with practice, you’ll start having fun from day one.

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