Smash Your Health & Wellness Goals For The New Year
A new year often inspires us to pause, reflect, and ask ourselves how we can feel better and live more fully. At Therapy Solutions, we believe every person deserves hope, support, and a clear path toward better health. Whether your goal is to move with less pain, improve your balance, regain strength after an injury, manage stress, or simply feel more energized throughout the day, January is a great time to start building healthy routines.
While nutrition and weight management can be part of a wellness journey, overall health is so much bigger than any single diet. Lasting wellness comes from consistent habits, thoughtful guidance, and a team that understands how the body and mind work together. That is where our multidisciplinary team — including Physical Therapy, Occupational Therapy, Speech Therapy, Mental Health Counseling, Pediatrics, Athletic Training, Occupational Health, and Long-Term Care Services — can help.
Build the Foundation: Movement That Supports Your Whole Body
Regular movement is one of the strongest predictors of long-term health. You do not need extreme workouts to make progress. Gentle exercises, mobility training, and functional movement patterns can improve joint health, reduce pain, and support your ability to take on daily activities with confidence.
Our Physical Therapists and Athletic Trainers can help you:
- Reduce pain from back, neck, hip, knee, shoulder, and other joint issues
- Improve strength, endurance, and mobility
- Enhance balance and prevent falls
- Recover from sports injuries or prepare for athletic seasons
- Train safely with customized programs that match your goals and comfort level
If you are managing chronic pain, arthritis, or mobility limitations, we can guide you through a safe plan focused on gradual, sustainable improvement.
Strengthen Daily Independence and Function
Wellness also includes the confidence to complete everyday tasks with ease. Occupational Therapy plays a key role in helping people adapt, strengthen, and thrive in their home, workplace, and community.
Occupational Therapy can support goals such as:
- Returning to daily activities after injury or surgery
- Improving hand, wrist, and arm function
- Increasing fine motor skills and coordination
- Enhancing energy conservation and safe body mechanics
- Addressing workplace limitations through ergonomic education
For many patients, these improvements lead to greater comfort, independence, and enjoyment in daily life.
Support Your Mental and Emotional Well-being
A healthy new year includes more than physical progress. Emotional health can influence motivation, sleep, stress levels, and even pain. Our Mental Health Counseling team works with individuals facing anxiety, depression, trauma, adjustment challenges, and more.
A strong mental health foundation helps you:
- Stay committed to your goals
- Navigate life’s stressors
- Build resilience and confidence
- Improve communication and personal relationships
- Develop healthy habits that support long-term wellness
Therapy Solutions values every person’s worth and strives to create an environment filled with respect, honesty, and hope. Whether you are starting a new chapter or healing from a difficult one, we are here to walk with you.
Wellness for All Ages
Healthy routines benefit children and teens as well. Our Mental Health team provides play therapy, EMDR, trauma therapy (TF-CBT), and many other types of therapies specifically tailored to a child’s needs. We also offer specialized treatment for adolescents and young adults to assist in their journey to hope and healing.
For older adults, our Long-Term Care Services help maintain mobility, reduce fall risk, and improve quality of life within assisted living or nursing home environments.
Make This Your Year of Progress
Instead of focusing on restrictions or drastic lifestyle changes, consider adding supportive habits into your routine. Small steps build momentum, and having a skilled care team can make those steps easier.
Whether your goal is to feel stronger, move better, communicate more clearly, reduce pain, boost mental resilience, or simply enjoy your daily activities again, Therapy Solutions is ready to help you begin.
Take the first step toward a healthier year. Call Therapy Solutions today to schedule your appointment and start your wellness journey with a team that believes in your potential and your progress.
Say Goodbye to Pain – Get Started with PT Now!
Ready to feel your best again? Come back to Therapy Solutions and let us help you achieve your wellness goals—book your appointment today!
Congratulatory Corner
In December, three of our staff members’ children participated in Trinity High School’s musical, Frozen:
- Masha Mayer (daughter of Sasha Tsibur-Mayer)
- Sarina Wock (daughter of Roberta Wock)
- Elijah Jilek (son of Doug Jilek)
Congratulations to this dynamic trio on their incredible performances!
Thank You for Subscribing to Therapy Solutions
Creating Shared Meaning
The Gottman Method of Couples Therapy was developed by a pair of married psychologists named Julie Gottman and John Gottman. They studied couples to understand how to help them have healthy and happy relationships. They teach couples to have rituals of connection to increase shared meaning in their relationships. The Gottmans believe that couples need to schedule time together intentionally, and what better way to do that than by having rituals. The Gottmans recommend having five essential rituals of connection (Gottman Institute, Inc., n.d.):
- A Daily Stress-Reducing Conversation (usually around 30 minutes)
- A Weekly “State of the Union” Conversation (usually about 60 minutes)
- A Weekly Date
- Daily Cuddle Time
- Rituals about sex including a way of initiating lovemaking, a way of saying no to sex that works for both partners, and a way to talk about sex
The Gottmans take this idea even further by encouraging couples to talk about rituals for their primary and extended family. Take a moment to think about what type of rituals your family has for the holidays. Do you tend to spend time with one partner’s family on Thanksgiving and the other partner’s on Christmas, and Easter with your nuclear family? What do you value during the holidays? What do you want your kids to remember about the holidays and pass on to their kids? Some people it’s family, others it can be religious and spiritual beliefs, and others may be something totally different. What type of activities are important to each partner to include in holiday celebrations? Once you have more of an understanding of your needs for the holidays I would invite you to have a conversation with your partner about what you’d like to include and what they would like to include. It is important that you include both perspectives in your relationship.
For more information on Couples Therapy call Therapy Solutions at 701-483-1000 to talk to one of our mental health counselors and Take Your Life Back!
For more information on the Gottmans check out their podcast, Small Things Often at
https://www.gottman.com/podcast/
References: (Gottman Institute, Inc., n.d.). The Gottman Institute.
January Word Scramble
ioiearbnhtn
aoceeibrtln
seaeynwr
sneuoloirt
iplcmosy
orkrfsiwe
Answer Key
hibernation
celebration
new years
resolution
olympics
fireworks
Write Your Own Success Story
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Seasonal Tips: 2 Snow Shoveling Tips
1. Use proper technique
Do you know the proper technique for shoveling snow? Keeping your back straight and leading with the hips instead of the lower back is essential. Ensure that your chest is pushed out and pointing forward. And most importantly, when you lift, rely on your leg muscles with a soft bend in the knee.
2. Push the snow, don’t lift
It’s much easier on your body to push piles of snow down to the street than it is to carry heavy loads out of your way. Invest in a shovel specifically designed for pushing snow.
Lori’s Recipe:
Ground Turkey Rice Bowls with Bang Bang Sauce
These quick and easy ground turkey rice bowls are topped with bang bang sauce that makes the most simple meal level up in a big way. Seasoned browned ground turkey with soy sauce, sriracha and seasoning tossed in spicy sauce, and then added to rice bowls with all the toppings–a delicious weeknight meal the whole family will love!
Ingredients
Ground Turkey Mixture
- 1 lb ground turkey
- 1 Tbsp sesame oil or favorite cooking oil
- 2-3 garlic cloves minced
- 2 tsp grated ginger
- ½ tsp smoked paprika
- ½ tsp onion powder
- 3 Tbsp soy sauce low sodium
- 1-2 Tbsp sriracha
- 2-3 Tbsp chicken broth
- 2 tsp honey
- ½ tsp black pepper
- ½ tsp sea salt more or less to taste
- 2 tsp corn starch
Bang Bang Sauce
- ½ c mayonnaise
- 3 Tbsp sweet chili sauce
- ½-1 Tbsp sriracha more to kick up the spice
- 1 tsp rice vinegar
- 2 tsp honey
Rice Bowl Options
- rice, shredded carrots, sliced cucumbers, shelled edamame, pickled onions, avocado, shredded cabbage, sliced green onion, sesame seeds and more!
Directions:
Prep Bang Bang Sauce: Add all of the bang bang sauce ingredients to a small bowl. Whisk well to combine. Adjust flavor by adding more spice with extra sriracha or cutting it a bit with more honey or sweet chili sauce. Chill until ready to serve.
Prepare the Ground Turkey Mixture: Over medium-high heat, add a drizzle of sesame oil to a large skillet. When glistening, add the ground turkey and break into smaller pieces. When turkey is browned and reaches internal temperature of 165°F, shift heat to medium-low and add in remaining ingredients, except the cornstarch.
Simmer for 2-3 minutes, stirring occasionally. To thicken up the mixture, sprinkle the corn starch over top and stir to combine. Just before serving, I like to stir in about 2 tablespoons of the bang bang sauce into the meat (this is optional)
Assemble Rice Bowls: No rules here! Add rice, veggies and all of your favorites. Spoon the ground turkey mixture in and then drizzle bang bang sauce over top. Garnish with sliced green onion and sesame seeds.
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Staff Book Club: “Shelf Care”
Mental Health Book Recommendation
The Mindful Catholic: Finding God One Moment at a Time
By Gregory Bottaro
5 stars ⭐️⭐️⭐️⭐️⭐️
“The Mindful Catholic is a relatable and personable read that describes patterns many of us experience in day to day life. Bottaro explains the skill of mindfulness, its application, and how it can help us on our journey to healing. This faith-based read offers guidance toward inviting Jesus into our everyday lives, and walking in the present moment. In addition, it includes helpful exercises to work through as you read!”
—Ashlyn, MH Therapist
Fiction Book Recommendation
She’s Not Sorry
By Mary Kubica
5 stars ⭐️⭐️⭐️⭐️⭐️
“Meghan Michaels is an ICU nurse and a single mother who gets assigned a patient named Caitlin that is in a coma from a fall off a bridge. As Meghan investigates she discovers a connection between her teenage daughter Sienna and Caitlin. As she uncovers secrets she realizes herself and her daughter may be in real danger.”
—Lori, Billing
Service Spotlight: Faith-Based Therapy
At Therapy Solutions, we seek to bring the light and love of Christ to our patients in and through our practice of mental health, if the client so chooses. Faith-based therapy is an option for those clients who would like to include their faith in their treatment. Clients will continue to get the same great treatment through evidence-based theories—such as cognitive therapy, trauma therapy, motivational therapy, and IFS—as well as faith-based techniques. If clients choose to talk about their faith in the session, be assured that our therapists strive to minister and build off that, not manipulate.
Clients have the choice to include their faith in their treatment process or opt out of this option. Our goal is always to strive to meet our clients where they are and to offer the best quality of care. Our clients have a say in their treatment, and our therapists will provide a respectful, professional environment.
Contact us today to schedule an appointment for your faith-based therapy session!
Meet Our Team
Jessie Binstock
DPT, Athletic Trainer
Terry Halverson
MOTR/L
Adrienne Belland
MS, OTR/L
Jared Erie
OTR/L
Eric Halverson
OTR/L, Occupational Health Manager
Terry Halverson
MOTR/L
Doug Jilek
Systems Manager
Jeanne Kilzer
MS CCC-SLP
Miranda Kuhn
MS, OTR/L
Heidi Schmidt
PTA, Athletic Trainer
Emily Carda
Athletic Trainer
