Move Forward 5k/10k Race 2019, Featuring a New Course!

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 Are you a runner, walker, or just love dogs (and/or beer)? The Regis University School of Physical Therapy is hosting its 17th iteration of the Move Forward 5k/10k and kids run at Regis University on September 21st, 2019. The race will take place on the Regis University Northwest Denver campus, and we are especially excited this year to unveil a new course that takes participants off campus and onto the beautiful Clear Creek trail headed west. The course for both the 5k and 10k is an out-and-back and starts and finishes in the quad on the Regis University campus. I am an avid runner but will get to experience a race from the other side of things this time as a race director. This race welcomes all ages, levels of fitness, and supports two amazing foundations: The Foundation for Physical Therapy and Canine Companions for Independence

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Our youngest companion in training, Garin

This race is especially important to the school of physical therapy because it is hosted by the students of the Doctor of Physical Therapy (DPT) program and has been an annual event for 17 years! This race means a lot to our program, and the physical therapy profession as we share our passion for promoting health, involving community, and raising money for Canine Companions for Independence and the Foundation for Physical Therapy. Canine Companions is especially meaningful to Regis, as we have annual teams of students who assist in puppy raising before they are sent to train to become a fully-fledged service dog. The Foundation for Physical Therapy helps support research in physical therapy for our future profession.

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Wether you are a running machine or are looking for a fun casual time we would love for you to join us. Early morning bagels, fruit, and coffee will be provided to give you that pickup before the race! Stick around after the race to enjoy burgers, hot dogs, and last but not least…beer! There will also be yoga, music, vendors, and Canine Companions for Independence dogs to keep you busy! Also remember to bring your kids! This is a family friendly event and the kids run will be a fun event around our beautiful quad area! 

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We are still looking for sponsors–this race is a non-profit and all proceeds go to the aforementioned foundations. If you or you know someone who would like to sponsor this race, the Regis University School of Physical Therapy and our foundations would be extremely grateful! No donation is too small, a little goes a long way! You can find more information or sign up for the race at https://runsignup.com/Race/CO/Denver/MoveForward5K10K . There is also a donation button listed on the website for donations. 

 

If you are interested in becoming a sponsor for this race, please email our sponsorship team at gdaub@regis.edu or jolden@regis.edu for more information. 

Please join us for this amazing event! Again, the race will be held at Regis University on Saturday, September 21, 2019 starting at 7:30am!

If you have any further questions, please contact me at mlombardo@regis.edu

Hope to see you there! 

~ Mark Lombardo, Class of 2020 Move Forward Representative

 

Practice What You Preach: Modeling a Lifestyle of Movement

Name: Tara Dirocco, Class of 2021

Undergraduate: UC Berkeley

Hometown: Santa Barbara, CA

Do you find yourself needing PT from being in PT school?

Is this the most you’ve sat still in a long time?

These questions consumed me on my first week of PT school. I could not handle (or believe!) all of the sitting, after being a PT aide at an aquatic center where I spent the past year moving around all day in a pool.

Feeling the ironies of my situation, knowing that a sedentary lifestyle is the reason many patients will come to see me in the future, I decided to make my PT school experience a challenge.

How much could I move in a sedentary environment?

How could I remain physical?

How could I find my own therapy, all day long?

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Standing desk set up with computer/books at eye level

With some help from biomechanist and movement advocate Katy Bowman, I hit the drawing board.

Katy Bowman notoriously says, “Don’t just sit there, but don’t just stand there either.” Stagnancy is the problem— not sitting, not standing. A lack of movement is the root of many health ailments. We sit all day, move intensely for an hour, and expect our tissues to be compliant. Poor tissues.

Movement is linked with increased productivity and just about every health benefit…so as movement experts, why isn’t movement woven into the very fabric of our learning regimen? Why aren’t we innovating every day to find new ways to help those in stagnant jobs improve their situation? Why aren’t we modeling the way?

We have a duty as physical therapists to model the way out of stagnancy and into an embodied society. Can we practice as we preach? Can we create new movement positive environments together?

We can move all day long. I dare you.

Here are my tips to all the students and human beings out there.

In class:

  1. Sit in different ways.
  2. Take your shoes off.
  3. Roll out your ankles.
  4. Stand up and take notes while standing.
  5. Do calf raises. Do calf stretches.
  6. Do squats— mini ones if you’re embarrassed.
  7. Go on a walk or climb some stairs whenever you have a break.
  8. Roll out your wrists. Stretch your wrists against the wall.
  9. Switch how you are sitting again.
  10. Cross your ankles. Uncross your ankles.
  11. Sit in a figure 4 stretch.
  12. Sit on the edge of your seat.
  13. Sit on your feet.
  14. Practice diaphragmatic breathing.

When studying:

  1. Stand! Make a fun standing desk set up out of your many textbooks.
  2. Make your computer at eye level.
  3. Lay on your belly for a while.
  4. Lay on your back and study for a while.
  5. Lay with your legs up the wall and study for a while.
  6. Lay in a hip flexor stretch and study.
  7. Perform hamstring strengthening exercises while lying on your belly.
  8. Switch the position of your legs often.
  9. Switch the arm you’re leaning on… in fact maybe don’t lean on any arm!
  10. Take movement rewards every 30 minutes.

(Please note: if you have any recent injuries, conditions, or limitations, consult with your healthcare provider team before attempting these positions, especially for a prolonged period of time)

-Tara Dirocco, 1st year student

 

Get ready for the 2018 Move Forward 5K/10K Race!

Name: Sarah Pancoast, Class of 2019

Undergrad: Regis University

Hometown: Evergreen, Colorado

Fun Fact: I own a 20-year-old, 9-foot Columbian Red Tail Boa Constrictor

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When race day arrives, you know that you have put in the necessary training for the day to be successful. Whether that is enjoying time with friends or other participants, being outside in the sun, shaving off some time or just getting exercise within the community. Any of those reasons create excitement as you cross the finish line! I will be honest and say that running is really not my forte… I only really “run” when it is required for a CrossFit workout. However, I have participated in the last four Move Forward races and have come to actually enjoy a 5K, in which I decrease my time each year. Someday I hope to tackle a 10K, so I can check it off my bucket list.

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Running with my pup, Star, in the 2017 Move Forward Race

 

The next Move Forward 5k/10k Race at Regis University, will be on September 22, 2018.

This race is hosted by the students of the Doctor of Physical Therapy (DPT) program and has been an annual event for 16 years! As Race Director, this is an important event for the DPT program, as we share our knowledge in how to live healthy lives, involve the community, and fundraise money for two extremely important foundations: Canine Companions for Independence and the Foundation for Physical Therapy. Canine Companions is especially meaningful to Regis, as we have annual teams of students who assist in puppy raising before they are sent to train to become a fully-fledged service dog. The Foundation for Physical Therapy helps support research in physical therapy for our future profession.

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Our goal this year is to fundraise $5,000. If you or you know of someone who would want to sponsor this race, we and our foundations would be extremely grateful! All money raised goes to the foundations listed above. Any amount goes a long way! You can access the donation page here: https://moveforward5k10k.racedirector.com/donate

If you would like to sponsor this race, please email: moveforward5k.10k@gmail.com for more information.

 

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Zuma as a new pup! – she is training to be a service dog and is being raised by us, the School of Physical Therapy

 

This year we will be running a new course which follows the Clear Creek Trail system just down from campus. This means the 10K will be an out and back, not be a double of what the 5K has been in the past, so it’ll be something new and exciting! Anyone can run a 5K with practice, motivation and community involvement. If you need help, sign up for our Couch to 5K program to get you prepared for this fun event. Our goal is to get the community involved in exercise, learning to care for themselves, and most of all, to have fun!

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When we’re not training for Move Forward, we enjoy springtime on the Quad!

 

This event was created to get people to make healthy choices and get moving, so we can live an optimal life! Early morning bagels, fruit and coffee will be provided to get that extra boost before the race starts. On the count of 3, 2, 1…GO!! Walk, run, skip, hop or handstand walk your way to the finish line to enjoy burgers, hot dogs and beer. You deserve it after the hard work you have put in. Stick around after the race for music, yoga, water stations, vendors, and Canine Companions for Independence dogs to keep the day going. Don’t forget we will have a fun run for kids too, starting at 10:30 am.

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If you have not signed up for the race yet and you know you do not want to miss it, you can register here: https://moveforward5k10k.racedirector.com/registration-1

 

The Move Forward Race will be held on September 22, 2018 and starts at 9:00am. If you have any further questions, please contact me at spancoast001@regis.edu.

Hope to see you out there!

 

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My first Thanksgiving 5K

Sarah Pancoast graduated with a B.S. in Health and Exercise Science from Regis University in 2015 and was once a competitive gymnast and has taught gymnastics from preschool to a USAG competitive level for 17 years. She currently owns her own massage therapy practice in Boulder, Colorado, Back to Balance Therapy. After finding she needed a new perspective on how the body functions, she enrolled in the Doctor of Physical Therapy program at Regis University and hopes to incorporate physical therapy with her massage therapy in the future. In her free time, Sarah likes to CrossFit, Olympic Weightlift, do jigsaw puzzles and hike with her dog, Star.

 

How I Lost the Most Valuable Ligament

Name: Erin Lemberger, Class of 2020

Undergrad: University of Northern Colorado

Hometown: Littleton, CO

Fun Fact: A one humped camel is called a Dromedary and a two humped camel is called a Bactrian.

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Let me just tell you about my first semester of PT school. I’ll start off by saying that PT school is a lot of work, so of course, the first semester was stressful. But regardless, there are 80 of your closest friends that make studying, adventuring, and everything that happens in between a whole lot easier. I started the semester by buying a season pass to ski all winter long and to use as a major de-stressor when school became difficult. I have been skiing since I was a little tike, so what could go wrong? I had never been hurt skiing nor seriously injured so it couldn’t possibly happen now. Here’s my advice, kids. When the mountain does not have enough snow to open up more than one run, there’s not enough snow. Just trust me.

 

So here’s how it went. I go to Arapahoe Basin (lovingly known as A Basin) with my now boyfriend, Preston, and we’re having a great time just enjoying the weather and the snow. We ski about three runs before the resort is flooded with people also trying to ski the one run that is open. We spend about 20 minutes waiting to get on the lift that will take us to the top, so the decision to get to the top, ski all the way down, and head on home is smart. I’m happily skiing along trying to keep up with Preston, but when I get to about 50 feet from the bottom, realize I’m going a little too fast. Preston is down at the bottom and I go to stop and my ski catches a patch of ice (remember the not enough snow comment?) that takes me out. I flip over backwards and roll hard, and although the details of that fall are fuzzy, I’m sure now it was a classic plant and twist. My skis don’t pop off and my right knee is screaming in pain; I can’t stand on it, so I get my first toboggan ride down the mountain to meet Preston.

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About 20 minutes before I fell. The view is pretty right?

I’m going to start this part of the story with the advice that I would not recommend getting hurt in PT school, but I want to brag about our professors for a little bit. I think I was in denial that I ruptured my ACL, so I went to Dr. Tom McPoil and asked him to check out the knee. Tom tapes me every morning for about 2 weeks while we are trying to get MRIs and doctors appointments scheduled; he was a saint. After a few days of taping, he decides Dr. Mark Reinking should check out my knee too, thus getting two amazing faculty giving me advice. You probably know what happens next: I have surgery to reconstruct my ACL with a semitendinosus/gracilis autograft (they took my hamstrings to make a new ACL). I was thankful I could do surgery over winter break. Over the month that we had off, I got time to recover and relax instead of worrying about school. I started PT off campus and then switched to seeing a PT in our faculty once the new semester got closer. Our faculty are incredible, understanding, kind, teaching, inspiring humans who are the reason I am fairly active for 5 months post-op. My PT, Nancy, is one of the many reasons I am certain that I want to go into this profession because she makes me laugh when PT for an ACL reconstruction is painful. Although I would not recommend tearing your ACL, I have gotten more perspective than I could have imagined from the process.

 

Okay, now go back. I tore my ACL. It was an absolute pain (in the knee) 90% of the time. It was hard watching my friends all ski while I was stuck at the lodge, it’s terrible that I still have pain running even though it’s normal, and I have a huge mental block doing most physical activity now, which is hard. Here’s my advice: Take care of yourself. Have fun, but within healthy limits for yourself. I recommend you also know that life simply happen. Having a positive outlook has made a huge difference for me. Sometimes you just have to see the brighter side. That all being said, I am here, I am passing, and I am chugging along just fine in PT school. So, if you do injure yourself while in school, remember that it is all doable. That’s a promise!

Here’s some other friends that are going through injuries in PT school and some advice they have for dealing with it:

Ryan Pineda, Class of 2020: Lisfranc fracture, surgery completed, in PT currently

“Find a good Netflix show to break up the studying and try not to think about

how much fun your friends are having. Also make sure to buy pass insurance for

your ski pass.”

 

Gabe Lawrence, Class of 2020: meniscal tear, surgery happening this week!

“Make sure to stay active and find something to take your mind off the injury

while you’re rehabbing. It’s easy to be lazy when you have an excuse. Just

because you‘re down a limb doesn’t mean you can’t use the other three.”

 

Jake Berndl, Class of 2020: bilateral inguinal hernia, surgery completed, progressing back to normal physical activity

“Don’t sustain a more serious injury like the above three. Put a positive spin

on your down time – catch up on studying while your classmates are out

having fun instead of studying. This way, when tests or finals roll up, you’re

prepared. Also, don’t forget to ask your surgeon the important questions…”

 

Managing Your Posture in PT School

Name: Joshua Holland

Undergrad: Idaho State University

Hometown: Centennial, Colorado

Fun fact: Before PT school, I worked at a BBQ restaurant in Missoula, MT called Notorious P.I.G.

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Last week, I was editing my Biomechanics skills video when I noticed a curly-haired DPT student in my video with fairly poor posture. I was far from excited when I realized that student was me. I knew my posture wasn’t the greatest after years of asymmetrical shoulder position from college pole vaulting and poor lifting mechanics, but I had no idea it was THAT bad! My shoulders were protracted with my head in a significantly forward position. My initial thought was, “man, I am about to be a PT soon…how am I going to teach posture when my own posture is so poor?!”

An average day for PT students involves a heavy dose of lectures, studying, and an even heavier dose of sitting. Often a PT student may be seated in lectures for 8 hours a day. By the end of the day, professors may start to notice students performing many combinations of wiggling, shifting, and slouching, with many students standing up in the back of the class.

The field of physical therapy involves movement for rehabilitation and we often hear, “exercise is good!” However, within school, sometimes we neglect our own movement in order to remain studious. The intention of this blog post is to initiate the thought of posture and provide some quick exercises that DPT students can use throughout their day. As future clinicians, we are role models to many of our patients, so it is important that we recognize our own posture and work to preserve good body mechanics within ourselves in order to have long-lasting careers and fully help our patients.

I couldn’t sleep after seeing my poor posture! So, I set out the next day to find ways to correct and maintain posture and decided to share them with you all. In this blog post, I interviewed Dr. Alice Davis, an expert on the spine, and fellow first year DPT student, Sarah Spivey, a certified pilates instructor since 2007, to provide some tricks on improving posture!

 

Question and Answer Interview with Dr. Alice Davis

Q: Often our posture is poor in class, we tend to slump over to write down our notes, what are some cues we can use in class to correct this?

A: Make sure your feet are flat on the floor and use the back of the chair to support you. You are becoming kinesthetically aware of your body in space as PT students, so try to be aware of the weight on your ischial tuberosities as you sit. Try to make each ischial tuberosity level. The overuse of repetitive poor posture is what creates problems over time, so start to realize your body position while you sit in class.

Q: While we sit in class it feels like we roll our shoulders forward and lean forward to pay closer attention or write on our devices, what are some cues to get those shoulders back with a neutral head?

A: Because you are sitting at computers for most of the days, you tend to have some upper cervical extension and increased flexion in the lower cervical spine. Imagine there is a rope going straight through your head and down to your seat, try to make that rope as straight as possible. A quick exercise you can do in class is move your shoulders up an inch, back an inch, and down an inch, then hold this for ten seconds, and relax. Try to do 10 reps for 10 seconds of this exercise.

Q: For the anatomy nerds out there, what are some of the muscles that are affected by this forward leaning posture/slumped position?

A: The upper cervical spine is extended in this forward posture position. Suboccipitals are a major component in this and often called the headache muscles because it can result in cervicogenic headache. A cervicogenic headache is when the pain begins in the back of the neck first before it goes up to the skull. This can be posture and stress related. Other muscles that play into extensor moment of the upper-cervical spine are the splenius and semispinalis muscles.

Q: Is there any other tips and tricks we can use in the classroom and out of the classroom to help with posture?

A:  

  • Foam rollers are great! You can put the foam roller vertically along your spine with the head and sacrum supported. Using your arms, do some snow angels for pectoralis major and minor.
  • If you are feeling uncomfortable and wiggly, your body is telling you to move – get up and move around.
  • Do something during lunch time. Eating is important, but try not to study if you don’t have to. Give 30 minutes during lunch for your body and mind.
  • Breathing is important. Moving the body and getting the diaphragm to move through breathing helps those muscles that support the thorax. Watch your breathing pattern, especially when you are stressed. Try to do some slow inhales and exhales.
  • Try a simple nodding of your head, as if you’re saying yes. This lengthens the longus colli and capitis muscles that can help with postural support. You can even do this when you’re driving! Rest your occiput on the headrest and perform a little nod. Try to hold the nod for 10 seconds with 10 repetitions.

 

Here are some techniques and exercises for managing posture in graduate school (or any career environment!) brought to you by our very own DPT first year, Sarah Spivey!

 

Sit on deflated Gertie ball.

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This will allow you to sit up on your ischial tuberosities (IT) to encourage a more natural lordotic curve while also eliminating the pressure on the ITs. By sitting on a relatively unstable surface you will also increase the use of your postural stabilizers. Try to incorporate five minutes per hour of sitting.

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Another technique is to use the Gertie ball between your lumbar spine and your chair. Find your ideal posture by allowing yourself to slump in your chair. Now, move into a full anterior tilt of your pelvis until you feel pressure in your lower back. Now, ease off until you feel the pressure disappear. Scoot back toward the back of your chair and place the ball at the level of the lumbar spine. The ball will help you maintain your neutral posture during sitting.

Head nods/nose circles on Gertie ball.

Lie in supine on a firm surface. Bend your knees and place your feet at the distance of your ASIS. Allow your sacrum to feel heavy and equally distributed on the floor/mat. Take a few breaths and notice if you have excessive space between your thoracic spine and the floor. If so, on an exhale, allow your t-spine to sink toward the floor. This should limit any rib flare. Place a 1/3 – ½ inflated Gertie ball (or folded towel) under your head. You should feel pressure evenly distributed near your occipital protuberance – this will insure you are lengthening your cervical extensors (especially for those of use with a forward head!). Take a few breaths and allow your head to feel heavy on the ball. Imagine a one-inch line on the ceiling and slowly trace this line down with your nose. Return to your starting position making sure to avoid moving into extension. Repeat this 8-10 times. Now draw slow circles with your nose around your one-inch line. Keep your circles small and controlled. Perform 6-8 in each direction.

Wall sit pelvic curls.

While sitting in class, if you start to feel your low back tighten up, try this stretch! Stand against a wall with your feet about 12 inches in front of the wall and hip distance apart. Try to feel contact of your sacrum, rib cage and the back of your head on the wall. You should have a very small space between your lumbar spine and the wall. As you exhale, draw your abdominals in and curl your pubic bone up toward your nose. You should feel your lumbar spine flatter against the wall. As you inhale, slowly allow your ischial tuberosities to widen until you are back in a neutral position. Repeat 10-12 times.

 Seated neck stretch – sitting on hand.

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Feeling tension in your neck during class? Scoot forward so your back is away from the chair and sit tall on your ischial tuberosities. Imagine lengthening your cervical spine and then gently tuck your chin toward your chest. Try not to flex your cervical spine! Now allow one ear to fall toward your shoulder. You should feel a stretch on the opposite side. If you would like to increase your stretch, you can sit on the hand of the side you are stretching. For example, if you are feeling the stretch on the right side, sit on your right hand. This will bring your shoulder down and away from your ear.

 

Overall, I hope  this post helped you become more aware of how important it is that we practice good posture while in school, or with any lifestyle! Do you have favorite exercises or tips to remind you to practice posture? Feel free to share with us in a comment below!

DPT School Nutrition: 4 Ways to Eat Healthy

Name: Janki Patel, Class of 2020
Hometown: Fremont, CA
Undergrad: University of California, Davis
Fun Fact: I hiked a 14er (Mount Democrat) for the first time…three days after moving from the Bay Area’s sea level.
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If you are currently enrolled in physical therapy (PT) school, or attended in your past, you can probably identify with the struggle of eating healthy, stress eating, and forgetting exercise. With one exam after another, I’ve found myself eating one snack after another. And by snack, I mean chocolate-covered espresso beans, chocolate-covered almonds, and chocolate-covered pretzels. Anytime anyone mentions “free food,” my ears perk up, eyes widen, and I suddenly feel as if I’ve been starving for centuries, instantly questioning “Where?! When?!” And, when I do finally find the time and energy to go grocery shopping, I think to myself, “I’m going to get a ton of vegetables, fruits, and healthy foods only.” Yet, I end up walking out with a handful of unhealthy items, which I justify by all the vegetables and fruits I just filled my cart with (it’s all about balance, right?!). Days later, I find myself eating all those unhealthy items first though, while the vegetables and fruits start going bad. And with more stress, I seek out the fatty, carbohydrate-heavy, sugar-loaded foods for comfort and relief. When I talk to classmates, I find many are in the same boat. It’s almost as if we could use a class about how to consistently eat healthy while in PT school…or maybe just a blog post!

We already learned that nutritious foods are better fuel sources for our brains and bodies, leading to improved energy, clearer minds, and overall better productivity. Ensuring proper nutrition takes self-discipline and motivation. Once you make it part of your everyday though, you won’t even have to think twice about it. Just like driving a car or riding a bike or remembering the direction of roll and glide for the convex-on-concave rule of arthrokinematics. It’s simply a matter of training the brain, or neuroplasticity, if you will.

1. Mindfulness

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Photo Credit: Mindfulness Words

 

Take the time to really listen to your body and thoughts in the present moment. When you find yourself reaching for a snack, ask yourself if you’re truly hungry. Is your stomach really rumbling? When was the last time you ate? If the answer is “no” and “just a half hour ago,” then try opting for a drink of water or a piece of gum to chew instead. If you start deeply craving food, ask yourself where that craving is stemming from. What’s really causing it? Hunger? Or, stress and anxiety? If it’s stress or anxiety, then first acknowledge that the true cause of your feeling is stress or anxiety. But, don’t let that acknowledgement stress you out more. Take a minute to close your eyes and take a few deep breaths, rather than running to the cafeteria or kitchen. Try to then relieve the craving by simply changing your position (sitting up straighter, getting up and taking a quick walk, or stretching) or environment. I find that every time I study on the dining room table, I end up grabbing a snack shortly after I start, or I sit with one to begin with so I don’t have to get up later. With the kitchen so close by, there’s little time between my thought and action. Choose a study spot away from food sources so that you’re given more time to think twice about any craving that occurs and prevent yourself from fulfilling it.

Find more activities to relieve cravings in the moment as well, whether it’s having quick play time with your pet, reading a short article (PT in Motion has great ones!), or talking to a family member or friend for a few minutes. Essentially, we want to train the brain to think “this is my cue to grab water, take a walk, or talk to someone” instead of “this is my cue to eat” whenever it receives the signal of a craving or desire to eat that really stems from stress or anxiety rather than hunger.

2. Commit to a List

Photo Credit: Grocery List

 

This is one of my biggest challenges. I always have a few items in mind that I need to get from the grocery store, but the rest of the items in my cart end up being in-the-moment purchases. Make a solid grocery list beforehand and commit to sticking with it by grabbing only the items you need. One way to do this is to first find healthy recipes and then creating a grocery list from the ingredients. For example, I’m subscribed to New York Times Cooking, which sends me daily emails of recipes. I choose and bookmark a few healthy ones every day so that by the end of the week, I have a list of ingredients for my weekend grocery shopping trip (as well as recipes to cook for next week then!). You can go paper-and-pen style or use an app on your phone to keep track of your list.

Another way is to commit to a 5-5-5 rule. Include 5 vegetables, 5 fruits, and 5 protein items on your list every time you make a trip to the grocery store (or any other area, such as fiber or a specific vitamin, that you may not get enough of). Depending on when your next trip will be though, you may have to increase these numbers. Think of your grocery list as being a grading rubric for a class assignment or a list of topics on an exam. Just as you would ensure to cover all required items for your clinical skills check or anatomy exam, and not a single more item than you have to, commit to ensuring you cover all the items on your list, and not more, for groceries as well.

3. Avoid Justifying Unhealthy Items for Costing Less

Photo Credit: Money Fork

I know we’re all “balling on a budget,” but try to not let that be a reason you start compromising healthy foods for less nutritious ones. Order that avocado for the extra 50 cents. Don’t order that whipped cream on the frappachino simply because it comes at the same price without it. If you’re like me and are easily lured by sale items at the grocery store (who doesn’t like buy one, get one free items?!), try to take more time to practice the previous points of being mindful and committing to a list. It’s easy to fall into marketing schemes since sales make “sense” that we would be saving money. However, it does not make “sense” to feed our brains and bodies with foods that have little to no nutritious value.

This goes for restaurants as well, especially if you don’t cook at home or buy groceries often. Think back to the 5-5-5 rule when ordering still: did you have vegetables, fruits, or protein today? Create and commit to a list and find items on the menu that incorporate this “grocery list.” We’re actually lucky that our bodies already give us a grocery list of items they need for optimal functioning: proteins, carbohydrates, fats, vitamins, minerals, water, etc. Seek the specifics your body truly needs on the menu, just as you would seek keywords in multiple choice options on an exam question to know it’s the correct answer.

4. And Of Course, Don’t Forget to Exercise!

Photo Credit: Time for Fitness

 

This last point is more of a reminder to exercise regularly. The benefits of exercise are endless. Schedule it into your calendar as if it were a mandatory class. Additionally, any time you start to feel your energy levels plunge, try exercising rather than reaching for energy bars or sugary foods for a boost, even if it’s simply 10 minutes. If you’re in class and a craving or energy lull hits, try seated calf raises under your desk, flexing and extending your toes in your shoes, or flexing and extending your fingers and hands (set a frequency too!). Again, it’s about creating a healthy response when your brain gets these signals.

We know exercise can cause physiological changes in more than just our muscles, specifically in our metabolic pathways. Keep moving regularly and solidifying healthy eating habits and it’ll soon feel like you never had a struggle with healthy eating, stress eating, or forgetting exercise. You won’t even have to think twice about it. Just like driving a car or riding a bike or remembering the direction of roll and glide for the convex-on-concave rule of arthrokinematics. It’s simply a matter of training the brain, or neuroplasticity, if you will…these are my foods for thought. Happy nutritious eating!

The 2017 Move Forward 5K/10K Race

Name: Laura Baker, Class of 2018
Undergrad: University of New Hampshire, Durham
Hometown: Seville, Ohio
Fun Fact: I spent a year as an intern for the School for Field Studies in Queensland, Australia! I drove students around on the “wrong” side of the road, went on bird counting outings at 3 am, pet boa constrictors with professional herpetologists, went diving on the Great Barrier Reef, and raised lots and lots of seedlings in a rainforest nursery.

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On the cool, rainy morning of September 16th, a group of 160 racers participated in the 2017 Move Forward 5k/10k Race at Regis University. This race, hosted by the students of the Doctor of Physical Therapy (DPT) program, has been an annual event for 15 years. The event serves as a fundraiser for Canine Companions for Independence and the Foundation for Physical Therapy.

This year, a particular hiccup early in the planning stages for the race gave us a challenge. Changes in city park regulations caused a significant course change towards Berkeley Lake Park rather than the usual course through Rocky Mountain Lake Park. The racers took to the starting line in Boettcher Commons at Regis. Upon hearing the go command from the 2017 race director, Ryan Bourdo, they ran through the Berkeley neighborhood and around Berkeley Lake. The sun came out as they raced back up the big hill to Regis. The 10k racers turned just shy of the finish line and raced the route a second time.

We appreciate all of the racers who ran this new (hilly!) course and the Denver Police Department who kept the racers and community members safe at every intersection. After their run/walk, participants and family members enjoyed barbecue and a beer garden and activities including volleyball, yoga, and Bungee Bootcamp.

A committed group of DPT students, faculty, and Regis staff supported this undertaking. The DPT Class of 2018 will be passing on the baton to the Class of 2019 to take the Move Forward race and to make it their own. Each person listed below worked with many individuals, including students in the DPT Class of 2019, toward creating a successful event:

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Ryan Bourdo served as the 2017 race director, fearless leader, and created a marketing presence.

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Rachel Maass worked hard to gather sponsors while Becca Brunson performed community outreach and organized the first aid response.

Ryan Tollis was our website and registration wizard who worked to make the registration process smooth and accessible.

Amy Renslo spent many hours planning out the post-race activities while Taylor Skelton played a key role making for a fun day all around.

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Bri Henggeler provided volunteer coordination with support from Tara Businski who wrangled many volunteers as course marshals, including Regis University baseball team and alumni from Duke University.

The design and course lay-out was done by myself; with Miranda Paasche planning and organizing the course set up for race-day.

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Claire Molenaar, Brett Barnes and Michael Lofboom ensured that water stations were well stocked and ran smoothly.

Our announcer, Michael Young, was a hit. Although Michael is on his way to becoming a physical therapist, he was so good at announcing that he ought to ponder this activity as a second job!

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We also wish to thank our impromptu photographer, James Liaw; and bicycle leads for the racers, Chris Lew and Christian Quijano, for their time and willingness help.

Part of the success of this race can be attributed to those who provided advice and administrative support from the DPT faculty and staff, including Alice Davis, Faun Lee, and Gemma Hoeppner. We also want to thank all staff from Regis who helped us prepare for race day including individuals from Physical Plant, RU Parking, Events Services, Campus Security, and Student Activities. Finally, we wish to thank all of our sponsors as we couldn’t have this event without you!

More photos taken by Laura are coming soon.

Student Spotlight: What is the Orthopedic Student Special Interest Group?

Name: Zach Taillie, Class of 2018
Undergrad:
State University of New York at Cortland
Hometown:
Phoenix, NY
Fun Fact:
I put BBQ sauce on everything.

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Hello!  My name is Zach and I am a third year in the program. I am also the President of the Orthopedic Student Special Interest Group (sSIG) here at Regis. In the orthopedic section we focus on manual therapy and musculoskeletal-related ailments.

When I heard about the opportunity to run for president, I knew it was a perfect fit for me.  Let’s back up a little bit to figure out why.  At the age of 15, I got hooked on weightlifting and loved working out.  In addition to that, I also grew up playing baseball, basketball, and football. I first found out about physical therapy during college after sustaining a serious dislocation of my left shoulder that resulted in a SLAP tear (if you don’t know what that is, you should apply to PT school!).  Guess that’s what I get for wrestling bears. Fast forward to the rehab I underwent after the surgery: I instantly fell in love with the mix of rehabilitation and working out.  That love has continued throughout PT school and drove me to run for the president position.  The election was a dead heat but, when the dust settled, I received 100% of the votes.  How, you might ask?  Maybe I ran unopposed, maybe I ran an awesome campaign, we’ll never really know.

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After taking over the group in the summer of 2016 I decided to adopt a new model.  Every month I reached out to an expert in our field and asked them to do a presentation for the group.  Some of the presentations from physical therapists we had this past year include:

  • Tim Noteboom: How to filter social media to find information relevant to you and who to follow
  • Chris Edmundson: Longevity as a manual therapist: How to save your hands and body
  • Stephanie Pascoe: Residency vs. Fellowship: What’s the difference and is it for me?
  • Lauren Hinrichs: Management of the wheelchair athlete: How do we keep the shoulders healthy in a wheelchair athlete?
  • Steve Short: Denver Nuggets team PT: Management of the professional athlete population

Bringing these presenters in was a lot of fun and allowed me to meet experts in a variety of fields. Given the opportunity, I would do it all the again!

Moving forward, the group has been passed down to the Class of 2019 and I look forward to hearing what they do while we are out on our final clinical rotations.  Stayed tuned on 2 more presentations coming from the Class of 2018, though!  There are also some big things coming to you soon from me and another 3rd year. Be sure to check the Regis Facebook group for an exciting update around the middle of August.  If you have any questions about orthopedic physical therapy, you can email me at ztaillie@regis.edu.

7 Reasons You Should Take a Gap Year Before PT School

Name: Courtney Hardin, Class of 2018
Undergrad: Washington State University (GO COUGS)
Hometown: Spokane, WA
Fun Fact: I’m obsessed with my dog.

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If you’re currently reading this blog asking yourself, “Is it a good time to go to school right now? Should I take a year off before I apply? Should I even take 2?” Well, this blog is for you! I took a year off before going to PT school, and it was the best decision I could have made for my soul and–of course–for my professional career.

Here are 7 reasons why taking a year off could be the right choice for you:

1. Make Sure PT is the Right Career Choice

I didn’t have enough experience with multiple disciplines of PT, so I volunteered at an inpatient rehab facility for a few months and got a job as an outpatient PT aide. I ended up getting a lot of experience and gained a passion for PT that I didn’t have in my undergraduate pursuits.

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Halloween at the clinic

2. Polish Your Application

I needed to bump up my GPA a little before applying. So, I ended up retaking a couple of the core classes at a local college (anatomy and physiology… #amiright). Whether you need more hours in the clinic or that pre-req grade, taking a year off will help you be the best applicant possible!

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Taking some time to reflect in Peru during my year off

3. Explore

I’d always wanted to travel abroad in undergrad, so I decided to backpack through South America. I went to Peru and hiked the Inca trail to Machu Picchu, then to a ski mountain in Chile, I toured the Wineries of rural Mendoza, cruised through Argentina by bicycle, explored the city of Buenos Aires, and hiked through Iguazu Falls. This trip changed my life and my viewpoint in so many indescribable ways. So, before you enter graduate school and a full-time PT gig, take the time to explore the world now!

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Machu Picchu!

4. Be There for Family and Friends

I wanted to spend some time with my family before heading off to grad school because hey—my family is pretty rad! If you’re considering PT school, sometimes taking a year to visit home, reconnect with friends, and get some quality family time in is key before you sign up for 3 grueling years of work.

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5. Give Your Brain a Break

I needed a break from the school books. I wanted to enjoy a good book (of my choosing), take time to run a few races, and live a bit more “stress-free” before embarking on the next school adventure. Regardless of if you take a year off or not, you will eventually get burned out in PT school from all the studying with no breaks. Many of my classmates agree that taking a year (or more!) before PT school helped delay that burnout onset.

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6. Do Some Things for YOU, not for your Application

I needed some relaxation time up at the lake cabin. If you take a year off, don’t spend every second on your PT application: have FUN!

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7. Grow as a Person

At the end of the day, I simply needed to just be me for a year.  Taking a year off doesn’t mean you’re putting your life on hold; it means that you get a whole year to find out more about yourself and fine tune what you want in life.

Without taking that time off, I wouldn’t have done all the necessary things to improve my application, my confidence, my PT experience, and—of course—my life experience. There is no specific time you have to apply! Schools don’t look at how much time you take off between undergrad and applications; they look at the person you are when you apply. And hey, if you’re ready to apply now, go for it—I know plenty of people who did that, too.  Bottom line: do what’s best for you, not what’s best for everyone else!

If you have any questions, please feel free to email me at chardin@regis.edu.

Meet Maggie McKenna: Why Regis?

Name: Maggie McKenna, Class of 2019
Undergrad: University of Dayton
Hometown: LaGrange, IL
Fun Fact: I’ve been skydiving twice!

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Deciding where to go for a Doctor of Physical Therapy education is a big, life-changing decision…but also a very exciting one! Unlike some of my classmates, I didn’t know exactly what I was looking for at first, so my decision process took time. In the end, though, it was Regis that caught my heart and it hasn’t let go since.

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Service Learning!

Here are a few (of many) noteworthy reasons I ultimately chose Regis:

The faculty: I remember being very impressed with the faculty on my interview day, and my admiration for them has only grown in my short time here. All are experts in their specific fields of study, in addition to being involved in many leadership positions throughout the APTA. Most notably, our professors know us as individuals and treat us as equals. They respect and listen to our insights, questions, and concerns and do their best to support us any way possible.

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On top of Breckenridge Mountain with classmates

Colorado: I am from and went to undergrad in the Midwest (Go Flyers!), and was ready for a change of place…and altitude! I traded in the gray, flat, windy Midwest (still love you, home) for three years of sunny days, mountain views, and powder-filled weekends. I was drawn to the mountains and the breathtaking playground it offers.  And when I do miss city life, downtown Denver is just a ten-minute drive away. There is something for everyone here in Colorado! I’ve been here six months and there is still so much more to see and explore—mountains and city alike!

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On top of Mt. Bierstadt!

Jesuit Values: Catholic education is very important to me (17 years and counting!), but by no means do you have to be Catholic or religious to attend Regis. I was drawn to the Catholic education and values that Regis and the Jesuit community stand for because they are ones I hope to embody both as a physical therapist and in life. Through our professors, peers, and curriculum we are encouraged to exemplify these values by caring for the whole person, providing service locally, nationally, and globally, as well as being leaders in our field, practicing with integrity, and collaborating with other professionals.

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Hiking in Rocky Mountain National Park on a weekend

Regis was and is the right place for me; I absolutely love it! I chose the place that would help me be the best version of myself, and encourage you all to do the same with your exciting decision ahead. We at Regis are hopeful it will lead you here!

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Sky Pond, RMNP

Wrapping Up the Fall Semester

Michael Young, second year Regis DPT student, writes in about his shifting perspective on the world of PT and reflections on this past year.  Michael serves as the Vice President for the Class of 2018 and hosts phenomenal game nights.

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Name: Michael Young, Class of 2018
Hometown: Madison, WI
Undergrad: University of Wisconsin, Madison
Fun Fact: When people tell me to put my money where my mouth is, I tell them I already have. I’ve had 16 teeth pulled(some baby, some permanent), braces 3 times, and reconstructive jaw surgery!

As a first year Regis DPT student, life was an anxious blur of due dates, exams, group meetings, and basically doing my best to hold on to the wild ride that we call PT school. As a second year student, I’m sorry to report that PT school is still a blur of due dates, exams, and group meetings. However, I no longer have to hold on quite as tight. I discovered over the last year that I am capable of learning at a graduate level. That knowledge alone takes an incredible amount of stress off my shoulders. However, now that I know I can make it through the struggles of the short-term, I’ve gotten to worrying about my long-term future. The stakes feel higher, and now I’m more concerned with who I will be when this graduate program spits me out into the real world.

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Michael takes a break from school and explores CO

That “real world” of physical therapy is starting to make more sense to me every day. It’s not that I have eureka moments with every lecture or lab; it’s actually the opposite. The amount of information in every lecture is overwhelming, the concepts are more difficult, and the clinical reasoning is not as straight forward. However, this year, I’m not worried about all those things. I understand that I am going to be overwhelmed by information in my classes and what is asked of me, but you know what? I’m going to pass my exams, I’m not going to fail out of school, and I’m going to be a certified PT in a year and a half. The light, however dim, is at the end of the tunnel.

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Michael and Alison got married over the winter break last year!

As a second year student, I don’t worry about school anymore. Instead, I worry about grown-up things. Where will my wife and I live after I graduate? What sort of setting will I practice in, and will it be the right fit for me? If I stay and practice in Denver, will high prices in the housing market and relatively low PT salaries allow me to buy a house while simultaneously paying off student loans? These are the questions that I get to worry about this year. True, I don’t have anatomy exams or human physiology practicals to worry about, but just writing about my newly found grown-up questions makes me anxious.

What else do I know as a 2nd year DPT student? I know that I am about to earn a doctoral degree, which according to the 2012 US census puts me in a category I’ll share with fewer than 2% of all Americans. I also know that there aren’t many better ways to isolate yourself from the general population than by being a student for 25 years of your life. I know that the community members I meet through my upcoming clinical experiences and patients I will treat as a future physical therapist will profoundly change the way I see my community, myself, and my nation. I cannot wait to surround myself with the people I have trained my whole life to treat, yet have met only briefly.

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Michael has had adventures both in school and out of school in the past year.

So here I am: a second year DPT student just realizing that the real world is coming, and I finally get to be a part of it. I am more excited than ever to get back into the clinic to meet a slice of this nation that I have been isolated from over these last years in academia. As I continue to study as a student and learn as a clinician, I hope to grow as a person. And, if the rest of my time at Regis is anything like what I have already experienced, I am confident that I will have success as a physical therapist and success in life.

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Then and now: Meet Alumna Erin McGuinn Kinsey

Erin graduated from the Regis DPT program in 2010 and is now a pediatric physical therapist for Aurora Public Schools; she also serves as a Clinical Instructor for current students. 
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Name: Erin McGuinn Kinsey, Class of 2010
Hometown: Denver (but grew up in Georgia, Alabama and Florida)
Undergrad: University of Florida (Go Gators!)

Fun Fact: I am a huge Florida Gators fan and have been to 3 National Championship games, including football and basketball (all of which they won)!

More than six years ago, I completed my PT school capstone with the theme of “balance,” which led me to my graduation from Regis University with my Doctor of Physical Therapy degree in 2010. Every day during these past six years, I’ve held onto that philosophy of balance in both my personal and professional life. Life has definitely been a journey since then, and I am thankful for my profession, colleagues, friends, and family who have been a constant support. I always make time for my family, staying active, and traveling while dedicating myself to the children and families I serve as a physical therapist.

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My dad and me on graduation day! My parents were a huge support during my time at Regis.

As a Regis physical therapy student, I considered several areas of practice with an interest in pediatrics or orthopedics. It was when I ventured off to Ethiopia for the intercultural immersion experience that my decision was made to pursue a career in pediatrics. I have always enjoyed coaching children in gymnastics and being a nanny, but this was a new responsibility. My eyes were opened to the importance of access to timely and appropriate healthcare—especially early intervention for children. There were so many preventable and correctable impairments that would have changed the lives of these children if they had been addressed earlier in life. My passion for working with children was intensified, and I knew there was good work to be done in my future.

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Our time at Project Mercy in Ethiopia

After graduation, I decided I wanted to pursue pediatric physical therapy in Denver. I completed the Leadership and Education in Neurodevelopmental Disabilities (LEND) Fellowship through JFK Partners and the University of Colorado (which is now the University of Colorado Pediatric Physical Therapy Residency Program). This opportunity gave me a variety of academic and clinical experiences, including supportive mentorship that was invaluable as a new physical therapist. I highly recommend further education after graduating, especially if you have determined an area of specialization! It is amazing how many continuing education opportunities are available now for physical therapists.  The experiences can enhance your education early on and increase your confidence in your clinical skills and decision making.

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My wedding day with my Regis girls by my side

I currently work as a pediatric physical therapist in Aurora Public Schools. My perception of the role of the physical therapist has really expanded in this setting. Access to the educational curriculum covers a broad spectrum and all aspects of a student’s school day. We are responsible for the physical access to the school environment in any scenario; this includes  getting on/off the bus, participating with peers on the playground, moving through the lunch line, evacuation plans, equipment management, gross motor skill development, and much more. I truly value providing services in the natural environment for the child.  There is something to be said for practicing the skill in the environment it is expected to be performed while directly supporting the student’s participation in his/her school life.  After spending most of my early career with the birth to three-year-old population in the home setting, the school setting has provided new challenges and learning opportunities across the school-aged lifespan. I remember in my interview with Aurora Public Schools one of my colleagues mentioned, “you will never be bored.” Now in my second year in APS, I have quickly learned this is true!

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My wonderful PT team at APS!

The beauty of being a physical therapist is that there are so many different opportunities within the profession, and you can always change your mind. People need our help whether they are young or old, active or sedentary. Get out there, find what you love, and create your balance.

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My family on vacation to Carmel Valley and Pebble Beach, CA

“Life is like riding a bicycle. To keep your balance you must keep moving.” – Albert Einstein

Move Forward 5K/10K Recap

Move Forward 2016 (September 17, 2016) was a huge success! We had 261 runners signed up for the event and raised over $7,000 for Canine for Companions and The Foundation for Physical Therapy. A sincere thank you to all of our volunteers, runners, and sponsors for making this event amazing.  If you have any questions, suggestions, or would like to be involved in next year’s race please email us at moveforward5k.10k@gmail.com.

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Our beautiful sign made by Lauren Hill and Jenna Carlson!

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Fastest Faculty Awards go to Andy and Amy.

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Our service dog Takia, making sure we don’t forget who we are raising money for…

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A few racers/volunteers enjoying some yoga after the race.

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Post-Run Fun!

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Our Couch to 5K team did amazing this year! Next year, maybe a 5K to 10K team?

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No one asked Matt (Class of 2017) to dress up, but that is just how great this man is…

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Class of 2017’s Move Forward Team; great job, everyone! The Class of 2018 has some big shoes to fill…

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We can’t wait for the start of next year’s race!

 

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Ryan Bourdo, co-director of Move Forward, graduated The University of Oregon with B.S. Degrees in Biology and Human Physiology in 2010. Originally thinking of medical school (never mind the fact that medical school rejected him twice), he soon fell in love with physical therapy, thanks to an amazing therapist in Portland, Vince Blaney, MSPT. Vince showed him everything he originally wanted to be as a physician: using anatomy and physiology to help those with injuries. He soon worked as a physical therapist aide for two years and is currently at Regis University completing a Doctor of Physical Therapy. In his free time, Ryan likes to run, hike, and cook. You can find Ryan at www.ryanbourdo.com, or on Twitter @RyanBourdo.

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6 Weeks into PT School: Meet Kelsie Jordan

Name: Kelsie Jordan, Class of 2019
Hometown: Portland, OR
Undergrad: Oregon State University
Fun Fact: I spent the summer of 2014 studying in Salamanca, Spain.

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If I had to describe the first few weeks of PT school in one word, it would probably be “overwhelming.” I don’t even mean that in a negative way— so many of the experiences I’ve had so far have been amazing—but I would definitely not say it’s been easy. My classmates and I have been overwhelmed with both the excitement and nervousness to finally start this next part of our lives: in the past month, we’ve been introduced to a new school, new people, new homes, new habits, and—of course—with the amount of information we’ve received since the first day of classes.  More than anything else, though, I’ve been overwhelmed by all the new opportunities at my disposal and all the great people I get to spend the next three years with.

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Free concerts and NFL kick off!

You’d think that having a class of 81 people would make getting to know everyone difficult, but it’s been quite the opposite at Regis. It turns out that when you spend roughly 40+ hours per week with the same people who are in the exact same boat, you get to know a lot about each other in a very short amount of time. Of course, I obviously don’t know absolutely everyone well at this point, but it’s still easy to forget that we all met less than two months ago. Before deciding on Regis, I was a little apprehensive about having such a large class compared to other DPT programs; now that I’m here, I wouldn’t want it any other way.

The biggest piece of advice I’ve heard time and time again from the second and third year students is to take time for myself and have fun outside of school. I’ve definitely taken that advice to heart!   Perhaps that means I should be spending more of my free time studying, but hey, at least I’m having fun, right? I’ve managed to leave plenty of time for hiking, camping, sporting events, concerts, Netflix, and IM sports—and I’ve been having a blast! Being a successful student is all about maintaining balance between work and play, so those mental health breaks are important to me for keeping my brain from being overloaded.

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Hiking Horsetooth Mountain in Fort Collins

So exploring Colorado has been the easy part of transitioning to Regis—I mean, what’s not to love? Starting school again, on the other hand…I only took one year off between graduation and PT school, but it still took some transition time to remember how to take notes and study. Fortunately for me, a lot of the material so far has been familiar information from undergrad, though it’s definitely more intense. One of the aspects of the Regis DPT program that I really appreciate is the collaborative atmosphere.  Anyone—students and faculty alike—with a little more expertise in a certain area has been doing their best to share that information by providing extra resources, study sessions, etc. It also helps that we’ve all been embraced right into the Regis DPT community by the second and third years, and I definitely get the sense that the faculty genuinely care about our success in school and in our future careers.

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We’re official! Our new PT supplies after the Professional Ceremony

We’re now six weeks into PT school and sometimes I still have these moments where I can’t believe I’m actually here. It’s crazy to think back to this time last year when I still hadn’t even submitted my first PTCAS application, and now here I am: a student physical therapist. Overall, it feels like I’ve adjusted well to my new home in Denver as well as the grad student life—despite the overwhelming moments. Now that we’re through our first round of exams, it’s probably a safe bet that our “honeymoon phase” has come to a close and we have an increasingly busy schedule looming ahead. I’m still developing responsible study habits and I have a lot to learn about how to be a successful student, but I look forward to the upcoming opportunities for service, leadership, and classmate bonding that the rest of the semester will bring!