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!

Lessons Learned During the First Clinical Experience

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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When I tell people I was in California for my first clinical rotation, everyone’s minds seem to jump to the flashy big cities like Los Angeles, San Diego, or San Francisco. Sorry guys, I wasn’t lying on the beach or treating the movie stars; I was working more in the realm of Middle of Nowhere, CA in a small town called Orland. If you’ve ever driven to or from Oregon along I-5, you’ve probably driven right past it without ever even knowing it existed, as I actually have multiple times. I have lived in or near major cities all my life, so I had no idea what to expect from working in a rural setting. I was worried I was going to be bored, and that being away from everyone I know would make me lonely. But Orland, with its farmers, high school football, and Dollar General stores, turned out to be the best place I could have been for my first clinical.
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Welcome to Orland!

Here are just a few things I learned along the way:

Work schedules > school schedules

I’m not going to lie, clinicals are exhausting. Being on my feet all day, both literally and figuratively, drained the life out of me, especially in that first week. The good news is, I immediately discovered how great it is to come home at the end of a long, demanding day and have nothing–and I mean nothing–to worry about. After a year straight of exams, projects, and endless studying, I forgot how nice it was to have a mellow evening without feeling guilty about procrastinating. My clinical instructor (CI) once asked me what I generally do after work and I had to laugh; my nightly routine was pretty much eat dinner, drink an occasional glass of wine, and re-watch early episodes of Game of Thrones. Call me lazy, but I look at it as taking advantage of the free time I never get to have during school.

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Wine tasting in Sonoma!

It’s never easy, but it gets better

As barely a second year student going into this rotation, I was pretty much inexperienced in every sense of being a physical therapist. Even the skills I was most familiar with had a different feel to them when working with real patients instead of practicing on healthy classmates. Luckily, my CI was an amazing teacher. He did a great job of layering on responsibilities for me so I always felt challenged but never felt thrown into the deep end. After an observation-heavy first week, I was tasked with doing the subjective interview portion of every evaluation and taking over the exercises for a couple patients. At the time, that honestly made me nervous and it felt like a lot of independence. But fast forward to my final week: I had somewhere around 10 patients all to myself, I was flying solo on pretty much every lower extremity and back evaluation, I was completing all documentation, and I had discharged three of my patients. We had a packed 8-5 schedule and it was never easy because my CI always gave me more to do before I got fully comfortable. It was demanding, I made a lot of mistakes, and being challenged every day sometimes made me feel like I wasn’t improving or I shouldn’t still be struggling. But looking back at what was difficult for me in that very first week compared to what I was able to do by the end, it’s easy to see how much I learned and improved!

Confidence takes practice

I have always struggled with my outward displays of confidence in patient interactions because I get nervous and tend to doubt myself. I’ve always been told, “Fake it ‘til you make it,” but that’s a lot easier said than done; I guess I just don’t know how to fake confidence. Instead, my confidence builds gradually as I experience success and overcome challenges. And that’s exactly what happened during my clinical. From prescribing and teaching exercises on my own to completing several full evaluations in Spanish, I was definitely challenged, but I was also successful. Sure, I felt like I didn’t quite know what I was doing half the time, but I learned to not dwell on mistakes and to push myself out of my comfort zone. Most importantly, I gained confidence in my own knowledge and abilities, and I now feel more prepared to take on the rest of PT school. If there’s anything I learned from my clinical, it’s that I am capable of doing far more than I ever thought I was.

Solo adventures are good for the soul

I’m usually go go go from one thing to the next for fear of missing out on any fun, so being alone in a rural area was definitely a change of pace.  Although I was lucky enough to reunite with some college friends during trips to San Francisco and Lake Tahoe, I actually probably spent more time alone over the six weeks of clinicals than I did throughout the entire first year of PT school. It allowed a lot of time for self-reflection I didn’t even realize I needed. I was itching to get out and explore, and my weekend adventures were definitely worth all the miles I put on my car: I took my first solo camping trip, discovered a National Park I had never even heard of, and hiked upwards of 35 miles by myself. Of course I missed my friends and my normal crew of camping/hiking buddies, but I learned how to embrace time alone without being lonely.

I enjoyed the opportunity to appreciate silence and just be.

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Support systems are necessary

As a class, we spend so much of our lives together throughout the year that, I have to admit, it was oddly nice to be away from everyone. No, I’m not saying I was sick of my classmates, but those 6+ weeks apart allowed me to actually miss my friends. And, although I already said I enjoyed my time alone, man did I miss them. When you go from sharing all of your time together to none of it, all while you’re being thrown into a new situation, there’s a lot to catch up on after just one day! I did my best to reach out to my friends here and there to see how their clinicals were going, and sometimes those check-ins turned into 2-hour phone conversations. Shout out to the two friends who kept up a group text with me every single day–we practically shared a play-by-play of our clinical experiences, from funny patient stories to weekend plans. Knowing everyone else was having similar challenges was reassuring, and receiving daily encouragement and sharing my accomplishments kept me excited to keep learning.


In a rural setting, a physical therapist needs to be a jack-of-all-trades and a master of none, as my CI once told me. As a result, I got to see a little bit of everything. Sure, there were quite a few back, shoulder, and knee injuries, but I also did some detective work with more neural issues, and I got to observe several vertigo treatments as well. I absolutely loved being in Orland, not only for the varied learning experiences, but also for the people and the small town charm. I found out the correct way to pronounce almond is “am-end” (according to Northern California farmers), and I even joined in on the tradition of wearing blue on Fridays in support of the high school football team.

“You are enough!”

That’s what we were told in our final pre-clinical prep session over the summer, and it turns out it’s true! At first it was easy to think,“I’m just a student” and feel as though I had to run every thought and decision by my CI. However, as he let me become more independent, I realized even as a student, I really did have enough knowledge and skill to make a difference in patients’ lives all on my own. Now, when people ask me how my clinical went, I have nothing but good things to say. I was pushed into recognizing how much I was capable of, and humbled into realizing how much more I still have to learn. Although it was a short period of time, those six weeks were like a refresh button to help me overcome the burnout I had experienced after a year in the classroom, and allowed me to come back to Regis ready to keep expanding my knowledge base before I head back into the real world again.

 

Chris Lew Reflects on Working With 2017 Opus Prize Winner

What is the Opus Prize? 

The Opus Prize is an annual faith-based humanitarian award that is designed to recognize and celebrate those people bringing creative solutions to the world’s most difficult problems. The award partners with Catholic universities, although recipients can be of any faith (Excerpt from Crux.).

Mercy Sister Marilyn Lacey received the Opus Prize from Regis, the host for 2017. Chris Lew, 3rd year Regis DPT student, assisted in her work in Haiti for displaced women and children as an Opus Student Scholar. Here is his reflection about his experience in Haiti, initially published in the Jesuit Journal of Higher Education.

Name: Chris Lew, Class of 2018
Undergrad: University of Portland
Hometown: Eugene, OR
Fun Fact: I have a whistle reminiscent of various fairy tale soundtracks…or so I’m told.

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Throughout my life I’ve had many opportunities for international travel – from travel abroad to Granada and London, a Fulbright scholarship to Madrid, and a service-learning immersion trip to Nicaragua, I have always considered myself blessed to be able to travel the world, experience different cultures, and see the world from a different perspective. Nevertheless, my time performing a site assessment in Haiti at Mercy Beyond Borders (MBB) for the Opus Prize was a unique and eye-opening experience.

MBB was founded more than 30 years ago by Sister Marilyn with the vision that education, especially of women, is the key to overcoming the widespread corruption and poverty that has consumed Haiti and South Sudan. Through my research of the Opus Prize, I understood this site assessment was different from the typical trip to an underserved community. From the initial interview to the final trip preparations, it was made very clear that the purpose of these trips was not to do; rather, the intention was to be, to see, and to experience. It was this aspect of the Opus Prize that interested me most in the organization and its mission. There is a plethora of groups in developing and underserved areas that perform charity work such as building houses and providing medical goods and services. While this service work provides a certain degree of benefit to the community, I have always been somewhat hesitant of this type of altruism because it generally fails to provide long-term, sustainable change to an underlying societal problem. What happens when the volunteers leave and no one is left to provide the necessary medical services? What happens when a fire destroys a new house and there are no resources to build a new one? This traditional type of charity work seems to be a superficial bandage over a much deeper, wider wound.

This is where Opus is different.

The Opus Prize Foundation emphasizes six values that it seeks in the recipient of the Prize. The one that stands out to me most is Sustainable Change. Rather than focusing on a top-down, government-focused approach to solve global issues, Opus intentionally sponsors and supports organizations directed towards community development and cooperation. Opus understands that the resolution of profound societal problems and corruption is ultimately driven internally, not externally. As such, the Prize acknowledges individuals who are addressing the root of social issues and are striving for change that is pioneered locally.

With this in mind, I embarked on my site assessment trip to Haiti with a very different perspective and intention than my previous international travels. The first stop on our trip was in Ft. Lauderdale, FL , where we met Sr. Marilyn, who lives in California and operates MBB in both Haiti and South Sudan. She introduced us to her story and illuminated details of the work she does with MBB. Her work in Haiti revolves around empowerment and opportunity for girls and women. Extreme poverty and corruption of the educational system prevent most children from obtaining a basic education. Most primary schools are private and, as such, require tuition as well as uniforms and books. Many families cannot afford to send their children to school or can only afford to send one child. In the latter case, most families opt to send boys rather than girls because males typically have greater opportunity for success than females in Haiti. As a result, most girls in Haiti only receive up to a 1st or 2nd grade level education. Sr. Marilyn and MBB attempt to ameliorate this disparity by providing secondary school scholarships, leadership development opportunities, and a safe and supportive living environment for girls who demonstrate academic potential. Additionally, MBB provides vocational and literacy training for young adult mothers and older women to develop skills such as reading, writing, computer skills, and baking. These skills provide women with greater independence and self-sufficiency and can even allow them to earn money through both formal and informal work.

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The following morning we took a short early morning flight from Ft. Lauderdale and landed in Port-au-Prince, Haiti. The contrast between our departure and arrival city–only a quick two-hour flight apart–was profound. Destitution was apparent on our short drive from the airport out of the city. Litter filled the streets and empty plots of land and stray animals ran largely unmonitored throughout the city. Sr. Marilyn explained that, due to political and financial reasons, much of the rubble from the 2010 earthquake was never adequately disposed of in many of the poorer areas of the capital. As a result, many parts of the city appear recently destroyed even though the earthquake was seven years ago.

Our initial stay in Port-au-Prince was short as our first destination was Gros Morne, about a five-hour drive north of the city. Gros Morne, a town of about 35,000 people, is the community that MBB primarily serves in Haiti. Following the earthquake in 2010, Sr. Marilyn noticed that many relief efforts developed in Port-au-Prince but much fewer resources made their way out of the city and into the more rural parts of the country. She understood that her vision for MBB in Haiti had its limitations and saw the most potential for change in a smaller community.

Our time spent in Gros Morne and the surrounding area was quick but powerful. To gain insight into the MBB’s operations and its community impact, we met with several partners and individuals associated with the organization. We were able to meet several of the girls who are a part of the educational program as well as their families and see the personal impact that MBB has on their lives and their future. We interviewed the principal of a primary school that hosts several of the MBB students; he had high praise for the organization, stating that many, if not all, of the students would be unable to afford their school dues if it wasn’t for the support of MBB. On our final day in Gros Morne we also met with Sr. Jackie, a missionary sister who has worked in Haiti for almost two decades. She provided insight into the corruption in the Haitian political and educational systems. She explained that the private school system is largely unregulated, meaning almost anyone can start a school. This inhibits children from receiving a high-quality education and prevents those students who have the potential to succeed academically from actually achieving success. Overall, these interviews and personal interactions further highlighted the need for an organization like MBB in Haiti.

Sr. Marilyn embodies the spirit of the Opus Prize and models many of the Opus values, including Sustainable Change, Faith, and a Life of Service. She understands that long-term transformation is driven from within, not purely from her work, and this is what directs her vision for MBB. Through empowerment and leadership training of the girls she sponsors, employment opportunities for the local people, and a conscious effort to have Haitian and South Sudanese representation on her Board of Directors, she demonstrates a continued commitment to sustainable change in these countries. A woman humble in both stature and personality, she demonstrates her love and passion for her work in Haiti and South Sudan through her relentless work. I was most impressed by her ability to understand the needs of the communities she works with, while also maintaining a realistic expectation of how many people one person and one organization such as MBB can effectively impact. Although her work may be relatively small in the scope of the vast corruption and poverty in Haiti and South Sudan, her heart is big, and it shines through in both her actions and words.

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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.

How to Manage Your Money in DPT School

Name: Kim Bjorkman, Class of 2019
Undergrad:
 University of Puget Sound
Hometown:
Jackson, WY
Fun Fact: 
I sang the national anthem at rodeos when I was in high school!

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Living as a graduate student does not mean that you must subsist on Top Ramen and canned soup, but it does require taking responsibility for your finances and making informed decisions. I’m here to give some insight on how it’s possible to still live like a normal human being while on a graduate student budget.

First off, the nitty gritty:

Each year of the program, you can accept $20,500 in Federal Direct Unsubsidized Loans. You can also apply for a Federal Direct Graduate PLUS loan. The amount of Grad PLUS loans you are eligible to apply for will vary year to year, but expect around $25,000 per year. It’s important to remember that even if the Grad PLUS loans are on your financial aid award letter, you still must apply for them to actually receive the loan!

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Kim is happy to know so much about budgeting!

If you establish Colorado residency right when you get here (before the start of fall semester), you can also qualify for the Colorado Graduate Grant (starting 1 year after you become a resident). The grant pays $5,000 per school year, so be sure to apply as early as possible for residency to make sure you can get the grant for you 2nd and 3rd years of DPT school! Eligibility entails having a CO driver’s license, being registered to vote in CO, and all vehicles in your name being registered in CO. Prior to applying for the grant, you must also update your FAFSA with your CO address and ensure that your state of legal residency is listed as Colorado. Finally, you must ensure that your address in Regis’ system is updated. Remember, you must apply for FAFSA each year to be eligible for the Colorado Graduate Grant.

As you’re creating your budget, here are some things to keep in mind:

The loans are distributed at the start of fall semester your first year. This money will be for fall and spring semesters. You will get another disbursement at the start of the summer semester for the same amount of money. This must last you for summer, fall and spring! So, essentially, every semester the financial aid will be dispersed in three equal quantities…but there will be differences in tuition costs each semester. This will result in an imbalance in refunds—be sure to plan ahead.

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These first years are so glad they planned ahead! (Volunteering for the Outdoor CO Trail Restoration Crew)

If you have questions about your particular circumstances, email or make an appointment with our financial aid counselor, James Cesar, at Jcesar@regis.edu.

Now that you have your bank account full of loan money, how do you make it stretch?

While on my graduate student budget this year, I discovered several ways to save money here and there, and it has added up!

Here is the inside scoop to becoming a Master Couponer:

  • Digital coupons: create an online account with your grocery store of choice (King Soopers, Sprouts, Safeway, etc.) and simply load digital coupons to your club card. As long as these are loaded prior to shopping, they are automatically deducted when you checkout. No paper coupons necessary!

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  • Ibotta: this is an app created right here in Denver that provides digital rebates for all sorts of things! You can get money back on groceries, alcohol, Uber rides, Amazon purchases…The possibilities are endless. Once you’ve earned $20, you can transfer the cash to Venmo, PayPal or a gift card. If you access the app using my referral code, https://ibotta.com/r/jtfwknt, you will get a $10 bonus when you redeem a rebate within a week of loading the app J (Pro tip: “any brand” items do not count toward earning this $10 bonus).King Soopers Screenshot.png
  • Other apps: there are two other rebate apps I sometimes use, Checkout 51 and Mobisave, that have less items but can be helpful in saving a few dollars.

 

  • Groupon: get an additional 25% student discount on all local deals. While you can certainly find deals for restaurants and spas, Groupon also has deals for dental care, car maintenance and Costco memberships. Get a bonus 3-10% savings if you access the Groupon app through Ibotta!

Living on a student loan budget does impose some limitations, but when managed responsibly, it is certainly possible to enjoy your time in graduate school. If you have any questions, please feel free to email me at kroberts006@regis.edu.

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Staying Grounded in PT School, Method 42: Silence

Name: Blake Miller, Class of 2019
Undergrad: 
Whitworth University
Hometown: 
Missoula, MT
Fun Fact: 
I grew up 20 minutes from a ski resort but never downhill skied until moving to Colorado this year.

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It’s an age-old story: a small-town boy moves to the big city to pursue his dreams of fame and fortune, only to face trials and challenges that test him more than he’d even imagined. Alright… maybe that’s a little sensationalized, but all the parts are there. Here’s the real story: I grew up on the outskirts of Missoula, a lovely town in Western Montana where the only thing that could cause a traffic jam on the Interstate was a herd of rogue cattle. As fate would have it, I decided to venture south to the land of altitude, and more importantly, the city of the prestigious Regis University. As you’ve probably guessed, I moved here for PT school, a 3-year endeavor where excitement and challenges abound. While school has been hard (insert cliché reference to Anatomy and Neuro), there has been another large and unexpected challenge: finding silence and calm amidst the whirlwind of school and obligations.

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Missoula, MT

Growing up in an area of the country that is relatively isolated, it was easy to take the absence of noise for granted. I was guaranteed to find at least 5 mountain trails with no one else on them within 10 miles; if I was feeling lazy, I could simply walk outside and find that same noiseless environment in my backyard. But that all changed when I moved to Denver. The first hike I did was a 14er (not the brightest idea), and I was shocked by how many people could find their way to a mountain at 6:30 AM on a Tuesday. My new apartment wasn’t any better, as the sounds from the traffic were always present (in contrast, my roommate from Chicago was just happy to not hear gunshots at night anymore).

It’s amazing what happens when you lose something you take for granted. At first, I didn’t realize it had happened; I thought my newfound low-level agitation was due to my obligatory grad school coffee addiction. But, after about a month I figured it out: I had not found a single moment since moving to Denver where I had felt the silence that is only found by being alone in nature. So, I changed a few things. I began making space for myself, and as a result I slowly became less anxious, more productive, and much more present in everyday situations.

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Enjoying some solo time on Mt. Quandary

Here are my tips to help you find silence during PT school–both in nature and in everyday life:

1. Make time for yourself when you’re in nature

I’ve developed the reputation among my hiking classmates of getting 80% of the way to the top of a mountain and then flying ahead, not to be seen again until I’m sitting on the edge of the summit. While they might attribute this to my eccentric personality (fair enough), the main driver of this behavior is that there’s an uncanny stillness atop a peak that is only disturbed by the occasional chirp of a bird and, once they catch up, the laughter and musings of my friends. So, next time you go hiking, biking, or climbing, take a second for yourself to simply be still and relax in the wonder around you.

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Team picture!

2. Utilize your car time

Take one of your weekly drives and turn off the radio. I prefer to study alone, so most of my go-to coffee shops are 20 minutes away (Stella’s, Steam, Nixon’s, but that’s a whole different blog post), and assuming you don’t go there during rush hour, you’ll have a relatively peaceful drive when you turn the music off. Or, next time you make the 90-minute drive to Estes Park or Vail, try it in silence and see how it affects your mood and the way you interact with others.

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Getting some silence at Wash Park

3. Make it a daily practice

If you’re pinched for time, Regis has many good spots that are removed from the noise. If you want to watch the sunset in silence from an unobstructed view, try the chapel; if you just need a break from studying, find an empty classroom in Claver – there are plenty!

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Sky Pond

4. Become comfortable with listening to your thoughts.

I write this as finals are creeping up, and it is a common sentiment among my classmates that we feel overwhelmed and bombarded with constant thoughts that demand our attention. Instead of tuning them out, listen to them; give them the attention they deserve. One way I sort out these thoughts is to take 15 minutes every day to sit in silence in my room with all distractions, especially my phone, removed. Set a timer, and just sit in your thoughts until it goes off. These 15 minutes might feel like an eternity at first, but after making it a daily practice for several weeks I’ll bet you will find it to be a very peaceful and life-giving way to end your days.

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On the hike to Mt. Evans

5. Translate your comfort with listening to your own thoughts into comfort with listening to others.

It’s difficult to listen to others when you’re busy trying to take care of your own thoughts. Once you have sorted out yours, try using that same approach in conversation with others: listen without interrupting, and see if you are more able to actively engage in their story now that you have dealt with your own distractions.

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Up on Mt. Elbert

A quote I often come back to is this:

“Silence is God’s first language; everything else is a misunderstanding.”

Of all the coping mechanisms I use to excel in school, none is as important or as beneficial for me as creating time to be alone and remove myself from all the distractions that so easily surround me. If you make time for yourself, you will create space to add time for others and school as well.

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Chasm Lake

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.

What to Do When You Get Into PT School

 Name: Davis Ngo, Class of 2020!
Undergrad: 
University of California, San Diego
Hometown: 
San Jose, CA
Fun Fact:
My favorite animals are manatees because they’re just the chillest.11071038_10204929466588479_4501112845883243502_o.jpg

You’ve gotten into PT school! Now What?

This is it. You’ve done it. You were accepted into Regis University’s Doctor of Physical Therapy program.

It makes sense you got into a few of your other top schools as well (who knew having choices could be so stressful?!). But now you’ve done the research, toured campuses, spoke to all pertinent parties, and finally you’ve come to your decision. A bit anticlimactic, don’t you think? The countless hours of hard work, stress, and uncertainty that lead up this pivotal moment…Funny that the culmination of all this—and the decision that would shape the course of your next 3 years (not to mention the rest of your life)—could come down to just a couple of mouse clicks.

Click.

Click.

Deep breath. What next?

Step 1: Take a moment.

There is no elaborate display, no grandiose announcement, no surprise party.

Just those tiny triumphant mouse clicks (and a hefty hole in your bank account from the deposit).

Anticlimactic? Perhaps. Fitting? Definitely.

You are the reason you’ve gotten this far. You are the one who accomplished all of this. YOU did this—it only makes sense that you get to experience this minuscule moment— all on your own.

You’ve been accepted by one of the finest DPT programs in the nation, and with your click-click of intent you’ve officially committed yourself to a fulfilling and rewarding life of service and learning in the field of physical therapy. The veil of uncertainty cast over your future has been lifted and you know exactly where you’re going to be. Take a moment to think back at all you’ve accomplished: anticlimax aside, this surely was no small feat.

You are intelligent. You are well-rounded. You are hard-working. You are determined and resilient and strong. You are exceptional. You are kind.

This is your moment. You deserve this.

Step 2: TREAT. YO. SELF.

After you’re done patting yourself on the back, here comes the time we’ve all been waiting for… In the immortal words of Tom Haverford, TREAT YOSELF!

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Take yourself shopping. Buy yourself a drink. Go on your favorite adventure. Eat your favorite meal. Take yourself to a movie. Sit in and binge watch your favorite show and, when you’ve finished that, binge watch another. Spend time with your loved ones. Have them shower you with compliments. Buy that thing you’ve always wanted to buy. Do the thing you’ve always wanted to do. Have that cake, and eat it too. At this point you might be thinking: do I really NEED all that? The answer is TREAT YOSELF. YOU ARE AMAZING.

How did I treat myself? One of the first things I did was go on the Patagucci website and buy myself an overpriced, super gaudy fleece. I call it my “treat myself” sweater, and I love it.

After that, I took some time to travel the East Coast (I had never been). I ate, drank, and danced my way around the major cities there, and experienced my first “real” winter ever. It was awful, and beautiful, and just the grandest adventure.

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Brooklyn Bridge!

I came home and decided that I wanted to spend the months before school doing the things I love most: mainly climbing, adventuring, traveling, and being with my loved ones. I put in my two weeks notice at the physical therapy clinic and hit the road.

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Soaking up the sunshine in the Mammoth, CA hot springs.

In the weeks that followed, I spent much of my time climbing and soaking up the Eastern Sierra sun in my favorite place on Earth: Bishop, California. I even got to met up with fellow DPT Class of 2020 student, Annie Govig, and took her on an adventure out in the mountains!

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Met up with Annie Govig on her spring break road trip!

I was lucky to be able to save my money while living at home so that I could take this time off. I also specifically planned to work hard during the application period so I could play hard. If you don’t have this luxury of time, I still hope you find a way to treat yoself. It only takes a few seconds to buy yourself a treat yoself sweater. That cake is just a trip to the store away. Treat. Yo. Self.

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Step 3: Back to business.

Alright, alright. We knew it couldn’t all just be fun and games. You’ve got business to attend to.

By now, you should’ve received an email (or several) from Regis Compliance with detailed information on your list of compliance tasks (shots and immunizations, background check, CPR requirement, etc). These things are important and must be done or in progress before your start date, so get started early! Don’t worry, you’ll have plenty of time as long as you stay on top of it.

This is also a good time to think about your financial situation and figure out how you’ll be paying for your time at Regis. Look into applying for financial aid, research loan options, calculate your budget and cost of living, etc. It’s best to stay well-informed and have some sort of budget in mind before jumping into the world of grad school loans; start thinking and planning now!

Finally, it might be a good time to start thinking about your upcoming living situation. Do you want roommates, or do you like having your own space? Where in Denver do you want to live? For those coming from out-of-state, the process of finding proper accommodations remotely may be daunting and difficult, so try to get started early to get your bearings.

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Step 4: Freak out…But only a little!

“Wait, but I’ve never lived outside of California before. What will it be like to leave my home and my comfort zone? Wait, where are my immunization records? A CPR class costs how much? Do I REALLY need a new laptop and iPad? Holy moly how much money am I going to have to borrow? I haven’t been in school full time for years; am I even ready for this? Where am I going to live? How do I find a place close to school that is also nice that is also cheap and also has great roommates? Oh my goodness; there are only six weeks left before I leave. What about all the things I wanted to do? Who will I be able to see before I leave? How will I get all this done in time? Am I just going to live out of my car? Will I even have friends? AHHHHHHHH!”

It’s okay! Cálmate! Tranquilo! Take a deep breath! It’s okay to freak out a little. Lots of big changes are about to happen and it’s natural to be anxious. Try not to stress too much, though. I know it all may seem a bit overwhelming, but try and take things as they come.

Get things done slowly, one thing at a time. Remember that you now have a whole new support system at your disposal. The counselors and administrators at Regis University are there to help you, so don’t hesitate to call or email with any questions you may have. You also have a whole list of classmates, entering and current, who are eager to help so reach out to them as well! You are not alone in this.

You’ll be okay. I promise.

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Step 5: Breathe, relax, and GET PSYCHED!

You’re about to begin a rigorous academic journey that will eventually lead you to the rest of your career in physical therapy. Soon you’ll be in school full time, five days a week—not to mention the hours spent practicing and studying outside of class and lab.

So, be kind to yourself. This is your time to relax. To breathe. To fully enjoy the calm and the free time you have before becoming a full time graduate student.

Go soak in the sweet sunshine of your last summer. Go play hard and be joyous. Spend quality time with your family and friends. Daydream about the future. Think of all the beautiful and wonderful new opportunities and possibilities that lie ahead. Connect with your new classmates. Be happy for yourself. Get psyched.

This is the beginning of the rest of your life. 

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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.

Let’s Talk About Mental Health

Name: Amanda Rixey, Class of 2018
Undergrad: University of Kansas, KS
Hometown: Overland Park, KS
Fun Fact: My massive bear dog, Sherlock, has over 7,000 followers on Instagram.

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I think most of my classmates would view me as the hyper, kind-of goofy, and giggly one in the class.  It’s easy for me to hide under that personality— especially after having suffered from generalized anxiety and PTSD.  Both inside and outside of PT school, mental health is my passion.  In 2012, I lost my dad to suicide; ever since, awareness and treatment of mental health has been the biggest thing I’ve ever advocated for.  Mental health and physical therapy go hand-in-hand.  However, mental health issues can sort of creep up on you as a busy physical therapy student when you least expect it.

There are days when I never want to get out of bed.  There are days when I come home from school and all I do is lie in bed.  There are days when I don’t study because I’m too nervous about not knowing all of the material for school.  There are days when all I do is study because I’m nervous I don’t know enough.  Regardless of the day, I have to keep reminding myself I am not crazy.  Graduate school is stressful and it is normal to have these feelings of anxiety.  The biggest key, however, is to seek help and do something about it.


Here is my list of how I “keep calm and carry on” during PT school:

1. Get help when you need it

The longer you wait to seek medical guidance, the harder it will be.  I sought out a counselor and take medications for my anxiety and depression.  Regis is awesome and offers free counseling to students—take advantage of it!

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Sharing hugs and thoracic manipulations during MMII lab

2. Don’t be afraid to take medications if that’s what’s right for you

I take an SSRI every day. I find that there is some sort of stigma regarding medicating for depression and anxiety. Overcoming this stigma allowed me to experience life to the fullest for the first time. Talk to your primary care physician or counselor; they can help.

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Spending Thanksgiving with the Class of 2018 and our puppies

3. Find a network of support

 Be open with classmates, professors, family members, friends, or even your dog about what you’re going through.  Let them know when you feel anxious or down and talk to them about it.  I text my friends when I don’t feel like myself.  They are there to help.

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My sisters and friend at the University of Kansas Out of the Darkness Suicide Prevention Walk with AFSP where I served as Chairperson in May 2014

4. Take days off from schoolwork

I know that school can seem overwhelming, but it is acceptable to take one or two days off during the week for yourself.  Do what you love: workout, hike, do some Pilates, lay on the sofa and watch Bridesmaids for the 50th time, walk your dog!

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Enjoying a beautiful day off in Vail with my best buddy, Sherlock and my boyfriend, Joe (not pictured)

5. Get involved in the community  

Through Regis, I was able to get involved with Spoke n Motion, an integrated dance company.  Sharing my experience with dancers of diverse backgrounds helped me feel wanted in a very close community and enjoy dance from a beautiful perspective.

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Dancing with my fellow Spokes during our May 2016 show at the Colorado Ballet. PC: Spoke N Motion

6. Believe in yourself

When I doubt my abilities in school, I notice that I often find myself in a rut.  Accept what you know and what you don’t know.  Cherish the moments your classmates compliment you and when you succeed.  These little moments add up and you will realize that you are a capable student in this profession.

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Enjoying a Friday night with classmates

7. Remember that mental health doesn’t have to take over your life

Taking the proper steps and finding the right help will put you on the pathway to overcoming it. Please feel free to email me with any questions at arixey@regis.edu.


If you or someone you know needs help contact the National Suicide Prevention Lifeline: 1-800-273-TALK

Regis Counseling Services: 303-458-3507

 

How to Make the Most of Your Clinical…in ITALY!

 

Name: Lydia Hamstra, Class of 2018
Undergrad: Gonzaga University, WA
Hometown: Tucson, AZ
Fun Fact: I am a huge Harry Potter nerd and to help prep for Italy I read Harry Potter in Italian (since I’ve read it so many times in English, I was able to figure out the gist—it gave me ideas for how to say certain phrases that I liked and thought I could use. I also believe reading in any language is the best way to learn new vocab!).

Lydia Hamstra is currently in Umbertide, Italy for her second clinical rotation. She advocated for and helped set up Regis’ first entire clinical rotation in another country.

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Ciao, mi chiamo Lydia Hamstra e sono una studentessa di fisioterepia di secondo anno a Regis University. I have a passion for neurological rehab and travel and my goal is to combine those in my future career. One of the reasons I applied to the DPT program at Regis is because of the global immersion and service they do. Traveling off the beaten path has been a value instilled in me by my parents from a young age. Immersing myself in different cultures helps me grow as a person and as a clinician; it also enables a different kind of learning. By being present, helping others, exploring, and embracing what and who you find, you can create durable bridges that connect you to the world. It also illuminates parts of yourself you may not have known about and fosters reflection. We all want to have a positive impact in some way–I find that I grow the most when I’m out of my comfort zone and helping others.

Over the years, I have come to the conclusion that the best way to travel is by combining it with education. Why Italy? Honestly, it is difficult to say where I got the idea. I thought the country was romantic and charming, and more approachable than other countries. I actually picked my undergraduate school because they offered an Italian degree and had a second campus in Italy. In 2012, I was fortunate to study and live in Italy with a family from Florence (I’m actually meeting up with them during clinical!). My experience in undergrad made me realize that despite it being a first-world country, there is still a lot of need and hardship. I experienced it from the student perspective and I wanted to give back from the clinician perspective. I also wanted to learn about a different healthcare system and the pros and cons of socialized medicine. The clinical education team at Regis is one of the best in the country, if not the best. They worked diligently to create this opportunity–not just for me ,but for all future DPT students. The DPT program at Regis now has a partnership with Eduglobal and I am doing in-patient neurological rehab at the Instituto Prosperius in rural Italia.


If you’re heading abroad for a clinical experience, here are 5 tips to help you make the most of your time!

1)    Find Ways Around the Language Barrier

First off, you don’t need to get OVER the language barrier—you don’t have to speak the language fluently (or even well) in order to communicate with your patients.  It is, however, helpful to learn simple commands in Italian; these are great to take back home and use in English if you’re someone like me who tends to be wordy (beware the rest of my post!).  Beyond that, focus on teaching by example and using non-verbal cues to get on the same page with your patient.

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Stander at the Institute Prosperius: she does not have voluntary control of her lower extremities.

2)    Learn to Go With the Flow

Yes, a global immersion or clinical is going to be different, and like any clinical out there, there will be things that you like and things that you don’t like about the system. Remember that Italian physical therapists, too, will be frustrated by certain parts of practice–be it communication, lack of resources, or decisions by doctors, to name a few.  Remind yourself that professional frustrations and problems are universal. And remember that you are there to learn about physical therapy and to embrace the culture as much as you can. Learn to breathe and be patient—both with yourself and with your colleagues.

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Home sweet home! @vignedipace

3)    Go Above and Beyond

Just like any class or clinical, the time and effort you put in will transfer to what you get out of it. I believe this is true with regards to patient management, the language, and your rapport with your CI, the other students, and the other Italian physical therapists. One of the biggest differences in Italy is that they do not document every session…or even every day. This has to do with healthcare being a constitutional right for Italians, whereas we practice defensive medicine #CYA. Even though that is the case here, I am documenting certain things because I want to know how my patients are progressing. In general, Italians have an expectation that you hold yourself accountable. They expect you to push yourself; don’t fall into the trap of doing only the minimum.

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Positano on a sailboat on the Almalfi Coast

4)    Exchange Ideas with Colleagues

Going to Italy is unique, also, because you are placed with other students from a variety of schools. They are all at different points in their schooling, which provides quite the mix of ideas and understanding. Take advantage of this to exchange ideas and techniques with other students. For example, one SPT from Shenandoah taught us how to do a CT manipulation in prone.

Side bar: It is awesome to have a group to explore Italy with.

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In Venice for the weekend!

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Venezia-social commentary on global warming and human efforts to maintain our structures. Venice is not actually “sinking”, rather the water is rising because of the human impact of warming the earth and melting the ice caps.

5)    Take Advantage of the Slow Internet

You may find you have extra time here, especially because the internet is not as fast or reliable as in the US and certain websites *ahem Xfinity ahem* are unavailable. (You can get Netflix and Spotify, though, so I can promise you will survive.)

Gripe about it for a day…and then let it go and be in the moment. Journal, walk around town, engage with the locals, practice Italian, talk to your peers, learn how to make pasta, or study for the comp exam. You’ll feel less dependent on technology and it’s actually been amazing to unplug. It has given me more time to reflect on what I’m learning about myself, our practice, the meaning of life, etc, and always with a glass of wine in hand.

Ciao bella,

Lydia

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Lovely day at Agriturismo Tenuta I Colli del Trasimeno!

10 Tips to Get You Into PT School

So, you’ve decided you want to be a physical therapist? Congratulations! That means you’ve decided to pursue pretty much the best career the world can offer. Unfortunately, the idea of actually applying to PT school can be pretty daunting, but I’m here to help! Hopefully I can make the process a little easier by passing on a few pieces of advice I found helpful back in my application days. These are either things I wish I had known when I was applying or tips I heard firsthand from professors, PT’s, previous students, etc. I hope they’ll be useful for you as well:

1. Think about what you want out of a school

One of the most difficult parts of applying to PT school is figuring out how you’re even going to start narrowing down the 220-something schools to just a handful that you are interested in. Before you dive in, make a list of characteristics you want your school to have. Some things to consider might be:

  • Location
  • Cost of tuition
  • Class size
  • Research opportunities
  • International opportunities
  • Clinical schedule/requirements
  • APTA Involvement
  • And many more!

Do some research and don’t apply to any schools that don’t fit ALL your criteria. If you want a large class, don’t apply to a school that will only admit 20 students. If you don’t want to move to Texas, don’t even look at the schools in Texas. Also, make sure you know why you are applying to each school—If you can’t explain specifically what jumps out to you about a particular school, you probably shouldn’t be applying there. The PT school application is just as much about you figuring out which is the right school for you as it is about each school figuring out who is best for them.

Some first years at the top of Estes Cone in October–funny how long ago that seems now!

2. Be honest with yourself as an applicant

Be a well-rounded applicant! Know where your weaknesses are and make up for them by being strong elsewhere. For example, if you don’t have the highest GPA, then you should take the time to study for that pesky GRE to boost your academic profile. Don’t make excuses about your weaknesses, but instead be able to articulate what you’ve done to overcome those setbacks. Find other ways to strengthen your application outside of academics: volunteer, get observation hours in a variety of PT settings, take extra time on your essays, or rack up some more extracurricular activities. Here are a few more things you can do if you feel like you might not stand out next to someone with a 4.0 who was president of 17 different clubs:

  • Apply to schools that conduct interviews so you can sell yourself in person.
  • Do a little extra research to find the schools that are going to look at you as more of a whole person rather than primarily emphasizing GPA and GRE scores.
  • Apply to schools with less applicant volume so you have less competition.
  • Look at the school’s acceptance statistics (e.g. what percent of in-state vs. out-of-state applicants they accept) to see what your chances are of getting in.

Survivor contestants and Jeff Probst: we take Halloween very seriously.

3. Don’t apply to too many schools

It might seem like applying to 20 different schools is playing it safe, but here’s the catch: not only does it take a lot of time to complete all those supplemental applications, but every school comes with a fee of its own and you have to pay to send your GRE scores to each one. Think about it: say you get into all 20 schools. You are probably seriously considering less than half of them, so you’ve already wasted time and money by just submitting an application to the schools you don’t really want to go to. My point is, only apply to schools you know you can see yourself at. You also need to take into account the cost of visiting each school, which brings me to my next piece of advice.

A post-finals ski trip to celebrate surviving our first semester!

4. Visit a school before you make a decision

The best way to get a feel for your fit in a DPT program is to go to the school and see it for yourself. You can email current students and professors all you want, but it’s not the same as actually seeing the campus and talking to those people in person. You would hate to show up for your first day of class and realize you don’t want to be there! On the flip side, you might be on the fence about a certain program and then fall in love with it once you’re there. If a school requires an interview, obviously you have to visit. That’s how I knew I wanted to go to Regis – everything about the interview day made me feel welcome, and I felt a better connection with the program than I had with either of the other two schools I had already visited. I had also gotten accepted into a program that didn’t have interviews, but when I visited the school on my own time, I realized I did not see myself there at all. So even if you get accepted to a school that doesn’t do interviews, you should definitely take the time to visit on your own before choosing it.

Trekking up waterfalls on the Subway hike during our summer break trip to Zion National Park

5. Location matters

You may be thinking, “PT school is only 3 years, so I don’t really care where I live as long as I’ll be at a good school.” Although location might not be a top priority for everyone, it’s still something to consider. Remember that PT school is hard, so you are going to need a sanity break every once in a while. That means you want to be in a location you know you would enjoy when you need to escape all the studying. (For me, and for a lot of us at Regis, having the mountains nearby is perfect.) Moral of the story: make sure wherever you end up, you have access to something you like to do for fun.

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Some of the first years took our service dog-in-training, Zuma, to Estes Park this summer!

6. Rankings DON’T matter

While it might feel pretty cool to get into the top ranked PT school in the nation, remember that every accredited program is going to teach you the skills you need to be a good physical therapist. Sure, you should look at academic statistics such as first-time pass rates, but what else about the school stands out to you? (See tip #1.) Don’t feel bad about yourself if you are not applying to super highly ranked schools—they will all ultimately get you to where you want to be! 

Trampoline parks aren’t just for little kids’ birthday parties

7. Student debt is real

They say ignorance is bliss, but you wouldn’t want to ignore all your loans until graduation and then find out you’ve racked up a ton of debt. This is, by no means, a lesson in finance, but you do need be realistic with yourself. Consider the cost of attendance of the schools you are applying to and figure out this will affect your financial planning. Also, try to have a basic understanding of how financial aid works so you are prepared to manage it while you’re still in school. That being said, you should still go with your gut when choosing schools and don’t base your decision on money alone. Remember, your education is an investment for you to pursue a profession for which you are passionate.

Giving snowshoeing a try at Dream Lake in Rocky Mountain National Park

8. Don’t procrastinate

This seems self-explanatory, but coming from personal experience, it is really easy to put things off and end up submitting your applications a little too close to the deadline for comfort. Give your references plenty of time to write their recommendations, but more importantly, give yourself more than enough time to write your essays and personal statement. Know the individual requirements for each school so you aren’t scrambling to get things together at the last minute. If you’re like me and you can never seem to kick the bad habit of procrastination, make your applications like homework or a job. Set aside a few times per week to work on them, and assign yourself deadlines (that you will actually stick to—be realistic and make manageable goals!) to hold yourself accountable.

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And that’s a wrap on semester 2!

9. Be able to explain why you want to be a physical therapist

Your personal statement is one of the most important aspects of your application. It is every admissions team’s snapshot into who you are as a person. Before you start, you should write a mini essay about exactly why you want to be a PT (this was a requirement for me in an undergrad class, but I would recommend doing it because it was extremely helpful). Go below the surface-level answer, of “I want to help people” and instead make it personal: add your own anecdotes, style, and voice. Also make sure your reasoning isn’t too general; describe specifically why you were drawn to PT, and don’t allow the same reasons to be applicable to other careers. Make it clear that you understand what a PT does! It’ll be challenging, but once you are able to put all that into words, you will be able to transfer a lot of it to your real personal statement, no matter the prompt. Then you should get it proofread as much as possible. Ask a PT, your favorite professor, your high school English teacher, your neighbor’s son’s girlfriend’s uncle—whomever you think would provide good feedback and help you make your statement as strong as possible.

Learning new skills at the APTA Colorado Chapter’s spring conference

10. Take a risk and be adventurous!

Finally, this is my own personal piece of advice. The closest PT school to my home in Portland is only 19 miles away. The closest school I actually applied to is a whopping 996 miles away. Why? Don’t get me wrong, I love the Pacific Northwest and I by no means wanted to “get out.” It’s just that I stayed in Oregon for undergrad (go Beavs) and I wanted to take advantage of the opportunity to step out of my comfort zone and try somewhere entirely new for a change. Maybe that mindset isn’t for everyone, but whether you’re coming straight from undergrad or starting a whole new career, taking on PT school is life-changing no matter how close you are to home. It was definitely scary moving away from all my friends and family, but I love having this new home with new friends and new hobbies all separate from that other part of my life. So just consider stepping a little further outside of what you’re comfortable with; it might be fun to take on a little extra risk and you will be all the more stronger for it.

Taking in the views at our campsite in Zion National Park

I hope these tips ease some application anxiety and help you feel a little more prepared for the fun that is PTCAS. If you stay organized and keep this advice in mind as you tackle your applications, the whole process will be a lot less stressful. Good luck!

Kelsie Jordan graduated from Oregon State University and is currently finishing her first year at Regis. Kelsie loves to line dance, the outdoors, and is the admissions representative for the Class of 2019.

 

 

 

Regis DPT Summer Semester: How to Stay Motivated and Have Fun

When most Coloradans flip their calendars from April to May, they smile and ponder the period of peaceful transition that lies ahead: flowers bloom, the sun warms the pristine mountain lakes, spring turns to summer.

First year physical therapy students, likewise, anticipate a time of transition—albeit a bit more abrupt! Regis PT students undergo finals in the first week of May, and once that is conquered, one glorious week of break ensues. Many students take advantage of the time off by visiting family, traveling, or enjoying the many pleasures of Denver while allowing their usually overflowing minds to be idle. They return a week later to a relatively bare campus (3rd years are graduated, 2nd years are on clinical, and undergraduates have scattered) as true rulers of the roost.

The 3rd semester of PT school is—dare I say—a time of reprieve. Courses shift focus from foundational sciences to instead hone in on management. Although this involves much more time spent in class/labs, students are expressing joy in finding more time out of class to devote to recreational pursuits…and no better place exists, in my humble opinion, than beautiful Colorado for making a memorable third semester! I could probably write an entire brochure on the prodigious amount of adventures to be had in the Denver area, but below I’ve highlighted just a few activities for Regis students seeking to make the most of their budding summer.

1. Survive spring finals.

Stay passionate, study for neuroscience, and victory is assured.

2. Take advantage of your break.

In the first 2 semesters, PT students put their hearts into every academic excursion they undertake (anatomy dissection, manual skills checks, service learning, etc.), so by the time summer rolls around, they’ve earned every second of their time off. I urge students to use that time to be self-serving. If you miss your family, go home. If you long to travel, rally your buddies and hit the road. If you need to sit on the couch and eat donut holes, start researching TV series to binge watch now.

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Regis SPTs strike a pose on their vacation in Zion National Park.

3. Relax at Coors Field.

Rockies games are shockingly affordable, and you can’t beat the baseball park atmosphere.

4. Camp.

Gather your classmates on Friday after class and head for Rocky Mountain National Park. Physically getting away on the weekends is an ideal way to recharge (plus: s’mores).

5. Check out the brewery scene.

Denver is a beer lover’s wonderland. Enthusiasts can walk among 20 breweries in LoHi alone: Denver Brewing Co., Great Divide, Wynkoop, Vine Street Pub, and Breckenridge are just a few favorites.

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Once you graduate from brewery tours, get a history lesson at Stranahan’s Whiskey Distillery.

6. Take regular night hikes.

As nights grow balmier, head out to Boulder to traverse the trails in Chautauqua Park and get a stunning view of both the stars and city lights.

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The mountains are a prime location for appreciating some moonscapes.

7. Reflect on the past year and what lies ahead.

The life of a student physical therapist is a beautiful struggle. After your first year, don’t forget to take the time to consider everything you’ve learned, how much you’ve grown, and the divine opportunities that await you.

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Blogger: Meg Kates

Apart from blogging, Meg (Class of 2019) is a member of the social media committee for the Move Forward race, a member of the Foot and Ankle Special Interest Group, and was Boss of the Applesauce in April (this is a big deal). Her current goal after graduating is to work in an outpatient neuro rehab facility.

 

Regis DPT Family

What Did the Class of 2019 do Over Summer Break?

Name: Kassidy Stecklein, Class of 2019
Undergrad: Kansas State University, KS
Hometown: Hays, KS
Fun Fact: I really, really enjoy tornado weather.

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Mission trips, senior trips, and retreats, oh my! (I’m from Kansas, I just had to 🙂 ) As roughly a quarter of our class journeyed through Utah, people constantly asked us why we were all together.  When we explained to them that we were simply classmates on our week off from PT school, they were thoroughly impressed that such a large group of grad students would all like each other enough to travel together. However, anyone who currently goes or went to Regis would tell you this doesn’t shock them one bit: PT school at Regis isn’t just an education—it’s also a family.

When deciding on where I wanted to go for PT school, I knew I wanted somewhere where I would not only get an incredible education, but also get a place that I could make new memories at and feel like I was at home for the next 3 years. Regis has not only provided that, but so much more. Thinking back on the first 2 semesters of school, my initial thoughts don’t go to the countless hours spent in Claver Hall drawing the different pathways of the brain or that familiar smell of the cadaver lab; they go to the numerous adventures spent with my classmates.

During the transition from the spring to summer semesters of our first year, we were given a wonderful a weeklong break. Now, the initial thought might be to spend that week prepping for the upcoming semester or catching up on the sleep missed during those last few weeks of finals…but this was not the case with our class. Our class is always up for new adventures and spending our time to the fullest.

We all love living in this beautiful state of Colorado, but since we were given a week off, why not adventure out a little farther? About 25 of my classmates and I traveled to Zion National Park in southern Utah to make some irreplaceable memories. We packed our cars to the max (and I mean every last inch) with our sleeping bags, tents, and backpacks, and we were ready to embark on our 10-hour road trip. Lucky for us, PT school teaches you how to spend 40+ hours a week with the same group of people, so 10 hours went by like a breeze!
The first stop on our adventure was Cedar City, Utah. We used this as our last little pit stop before heading all the way to Zion the next day. Despite the forecast for storms and rain, we lucked out and were able to find an awesome campsite where we all relaxed together by the fire and began to take in the beauty we would be blessed with over the next few days.

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The start of many dinners by the fire.

Starting off on our 2nd day, we only had about an hour or so drive to our final destination outside of Zion, but our first hike of the trip happened to be on the way. Our 1st hike was Kanarra Falls, which was a perfect hike for us to start off the week. Not too long of a hike, Kanarra Falls was great for getting us back into the hiking routine. It also provided a bit of an introduction to getting comfortable with hiking through water. Traveling through slot canyons, this hike consisted of many waterfalls; it even ended with a waterfall that we could go down like a slide! After the hike, we finished our road trip outside of Zion National Park.

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Our group in the middle of the slot canyons at Kanarra Falls

 

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Climbing inside the slot canyons of Kanarra Falls

When they say teamwork makes the dream work, they weren’t kidding! This was our motto for day 3, as the trek to get to Zion was an adventure in itself. We knew the roads were expected to be a little “rough,” but that was a complete understatement. Regis is great at developing leaders and team players in the PT field, and I’d say these traits were tapped into as we worked together to get Wyatt’s Subaru down the mountain in one piece. We had people picking up and moving rocks, walking beside the car to make sure it didn’t go over the edge, and I’m pretty sure at one point we were all about to pick the car up and just try to carry it down the mountain. In the end, though, we all successfully got down; this forever remains one of the best memories. We also hiked Hidden Canyon Trail that day and saw the incredibleness that is Zion for the first time.

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Everyone got out of their cars and moved rocks to get Wyatt’s Subaru safely down the mountain!

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Hiking up Hidden Canyon

Day 4 brought about one of the hikes we had all been waiting for: The Subway. Being one of Zion’s more popular hikes, there was plenty of information to tell us to start early in the morning (typically an 8-hour hike) and avoid it when the weather is rough. We like a challenge, so (of course) we slept in and waited until afternoon to start—all while having the prediction of inclement weather and possibly flash floods. Despite the circumstances, we successfully completed this 10-mile hike through the water in a little over 4 hours, and even made it back in time to return our gear that day (the workers at the store didn’t believe that we could successfully finish it that quickly, but obviously they don’t know the determination of Regis PT students). If you ever go to Zion, this hike is a MUST: you end at a series of pools that you can swim through to make it to the final waterfall destination.

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Trekking through the Subway

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Alex leading the way through the freezing pools at the end of the Subway

Day 5 was sort of our recovery day. We had our biggest hike of the trip planned for Friday, so in preparation we did a nice short hike at the Emerald Pools. We finished the day by finding our own waterfall pool to go swim at Toquerville Falls. The road to Toquerville Falls was another adventure in itself; but once again, we like a challenge, so despite advice to turn around and people telling us our cars wouldn’t make it, we defied the odds and were able to enjoy the day!

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Toquerville Falls

Day 6 was our big finale: the 18-mile hike up the West Rim to Angel’s Landing. At this point, everyone was a little beaten up, whether it was blisters, muscle soreness, or just mentally fatigued. Either way, we were determined to complete this last hike together. There is a much shorter hike up the Angel’s Landing (5 miles roundtrip), but if PT school taught us anything, it’s that the reward is so much better when you’ve worked your tail off for it. This was by far the hardest and longest hike, but if you ask any of my classmates, it was 110% worth it.

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All of us at the top of Angel’s Landing!

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Soaking in the view after 19 miles of hiking         

If coming to Regis for PT school has taught me anything, it’s that experiences, relationships, and memories are just as important as the education you receive throughout these 3 years. As much fun as the late night study sessions and practical preparations are, it is the memories made between the class times that I will cherish forever.

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If you don’t have shorts and socks tan lines, did you really hike 18 miles?

Summer in Colorado: Dispersed Camping 101

Name: Kate Bostwick, Class of 2018
Undergrad: University of Portland, OR
Hometown: Pendleton, OR
Fun Fact: I actually enjoy doing burpees.

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First thing’s first: the answer is yes…yes, there is time to get away from Regis for a weekend and put off studying for Cliff’s neuroscience class or practicing manual therapy skills until Sunday night…AND you will still pass PT school. One of the biggest fears I had about going back to school was that I would never have any free time. Luckily, that is not the case. If you manage your time efficiently, you always have time to do the things you love. If being outdoors is one of those things—like it is for me—you will have the time to enjoy all that Colorado has to offer. In this post I have reflected (wow—Regis has rubbed off on me!) on some of my favorite weekends spent in the mountains with my fellow classmates and have put together a detailed guide for you to explore these regions on your own!

Something that you should know about me is that I am a small-town gal who gets pretty overwhelmed in the big city. Nothing makes me happier than beating the crowd and enjoying a slow-paced weekend in the mountains with some of my close friends doing some fishing, sipping a nice cold beverage by the fire, and talking about subjects far from clinical prediction rules, dermatomes or goniometry. Personally, I like roughing it a little more than staying in a busy campground for the weekend. In order to do this, my classmates and I have done some pretty fun dispersed camping trips. If you don’t know what the heck dispersed camping is, keep reading; I highly recommend it!

Dispersed Camping: What Is It?

Dispersed camping is the term used for camping anywhere in the National Forest outside of a designated campground. None of the services that are found at a campground (like potable water, trash removal, tables, firepits, etc.) can be found at these sites; they are found on public property off of National Forest Service roads and may require 4WD, depending on the location. Dispersed camping is FREE (yay for free things in grad school!) and requires you to bring all of your own gear. Although this seems like a free-for-all, there are rules that you must abide by:

  1. Place your campsite at least 100 feet from any stream/water source
  2. Leave no trace: you must pack out everything you pack in
  3. Be bear aware: store food in bear canisters…and just be cognizant of those dang bears cuz they’re out there!
  4. Drive on existing roads and try to camp in already designated dispersed areas

    Weekend Getaway to Buena Vista
    (2 hr 40 min from Denver)

If you’re looking for a drive with a beautiful view and plenty of options for camping, fishing, and hiking, look no further than this route to Buena Vista, CO!

Directions: I-70 W past Frisco, then to CO-91 S which turns to US-24 E.

Fishing: Twin Lakes are home to numerous brown, rainbow, cutthroat and lake trout. It is a great place for shore fishing and has access to the Arkansas River close by. The Arkansas lies just across US-24 E and has public access at several points along this highway.

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Fishing at Twin Lakes

Camping: About 6 miles south from Twin Lakes down US-24 E is Clear Creek Reservoir. Turn right onto CO Rd 390 and travel a few miles west (past private property) and you will see plenty of dispersed camping sites down by the river and up the hill on the base of the mountain. Be aware that there is no cell phone service–so be prepared to have a relaxing weekend without that iPhone 🙂

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Camping up past Clear Creek Reservoir

Hiking a 14er: If you continue down CO Rd 390 you will come upon the trailhead for a trifecta of 14ers: Mt. Belford, Mt. Missouri and Mt. Oxford. While I have not done this hike, it is a beautiful and challenging option for 14er-seekers. Remember to research your trail if you do decide to complete this voyage—it’s a long one!

Hiking to Ptargamin Lake: if you go back on US-24 E and head south towards Buena Vista, turn right on CO Rd 306 and head ~15 miles to the trailhead. This is a 2.74 mile hike with options for backcountry camping at the top–not to mention a large lake full of beautiful brook trout!

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Ptarmagin Lake

Breckenridge Beauty:
(1 hr 45 min from Denver)

Directions: I-70 W to CO 9 S to Breckenridge. From Breckenridge, drive 8 miles south on CO 9 and turn right on CO Rd 850; after a few hundred yards turn right on to CO Rd 851. Quandary’s Peak trailhead will be about 0.1 mi up the road on the left with parking on the right.

Camping: Follow the above directions but go past the trailhead on CO Rd 851 up the hill and there are many spots off of this road that you can camp. If you do a little scouting, there are some pretty sweet spots to set up camp on both sides of the road.

Fishing: Instead of turning right on to CO Rd 851, continue left and head towards Blue Lakes Reservoir for fishing of any kind. There are rainbow, cutthroat and brook trout in this reservoir and it can be accessed right off the shore at the base of Quandary Peak!

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Evening at Blue Lakes Reservoir (Amanda, me, Karlee and Taylor)

Hiking Quandary Peak 14er: 14,265’: highest summit of the Tenmile Range in the Rocky Mountains. The 6.75 miles round trip hike should not be overlooked because of its short distance. This is a challenging hike with exposure and, like any 14er, variable weather to be aware of…so do your research before you head out!

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Karlee and me at the top of Quandary’s Peak (60 mph winds not pictured)

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Buffalo Creek Campin’
(1 hr 10 min from Denver)

Directions: Take I-70 W to CO 470 E to 285 S, travel past Conifer and take a left onto Pine Valley/Deckers Road (CO 126) travel ~14 miles until you see a turn off for Wellington Lake/Buffalo Creek Recreation Area on the right, CO 550.
Camping: Along this road (CO Rd 550), travel until you find a spot that you like. You will see parking signs scattered along the road that have pullouts for your car/truck and campsites around them. You can take your pick of these sites for multiple miles; so if there is a crowd, just keep driving until you have room to yourself.

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Pitstop off of the Colorado Trail near our campsite

Fishing: Cheesman Canyon Trailhead is located 7 miles south of the CO 550 turn off on CO 126. Here, you can hike in to access South Platte River for some of the best fishing on this section of the river. I love this: because you have to hike in to access spots on the river, it’s  a little less crowded on a nice weekend as opposed to fishing right off the road.

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South Platte fishing access in Cheesman Canyon

Hiking: Along road CO 550, there are multiple access points to the Colorado Trail that you can hike any distance on. A few of the dispersed sites back right up to the trail—like ours did—which makes it super accessible.

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Happy campers (Karlee and me)

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