MARCH 2026: CELEBRATIONS AND CHIA PUDDING
Feeling stiff? Hoping to hurt less? Interested in moving more?
Click this link to schedule an evaluation or injury screen with Aretas Physical Therapy Hales Corners or Wauwatosa.
Fun things you’ll find in this month’s updates:
Exercise of the month
Key lime pie chia pudding
Staff updates
Past events
Future events
Performance updates
Keith’s joke of the month
Exercise of the month: Kickstand Romanian Deadlift (RDL)
Interested in gaining hip, core, hamstring, and foot and ankle strength? Look no further - the kickstand RDL is here! This month’s exercise is submitted by Megan Pierson, PT at Aretas PT Hales Corners, who is officially back from maternity leave.
Version 1 (Standing)
Version 2 (Seated)
Version 1 (standing):
Face away from the wall and put one of your feet in the kickstand position (with your foot a few inches off of the floor, flat against the wall behind you).
Hinge forward at your hips, keeping your knee slightly bent and trying not to arch your back or rotate at your pelvis. Imagine the front of your hips have headlights and keep your headlights pointed straight forward through the whole movement.
Return to standing and repeat.
Try a variation to add a challenge:
Hold a kettlebell or dumbbell in one hand, and while hinged forward, pass the kettlebell to the other hand. Continue passing the weight back and forth while maintaining your hinge.
Add a weight like a kettlebell or dumbbell.
Rotate your hips while hinged forward (commonly called airplanes).
Version 2 (SEATED):
Sit in a chair with good posture and a dumbbell on a lower surface like a step stool.
Next lean forward while keeping your back straight and pick up the dumbbell. Keep the dumbbell close to your body as you lean back to sit upright again.
For the next repetition, bend forward while keeping your back straight and place the dumbbell back on the step. Return to starting position (not holding the dumbbell).
Repeat as you alternate picking up the free weight and setting it down with each repetition.
Complete 3 sets of 10-12 repetitions a few times a week to build stability and strength.
As usual, if the movement is painful in any way, use this link to book an appointment with one of our PT’s!
Recipe of the month: Key Lime Pie Chia Seed Pudding
This chia pudding is a fresh, light springtime recipe that can fuel your morning with fiber and protein. Original recipe is from Choosing Chia. This recipe was submitted by Shannon Katz, Director of Admin for Aretas PT!
Ingredients:
Chia Pudding:
4 tbsp chia seeds
1 cup almond milk (or sub milk of your choice)
zest of 3 key limes (or 1 regular lime)
2 tbsp maple syrup
¼ tsp vanilla extract
Key Lime Pudding Layer:
½ cup raw cashews, soaked in hot water for 1 hour, then drained
6 tbsp coconut milk (full-fat from a can)
2 tbsp maple syrup
¼ cup key lime juice (or lime juice)
zest of 2 key limes (or 1 regular lime)
½ tsp matcha powder for color (optional)
Instructions:
Mix the chia seeds, almond milk, key lime zest, maple syrup, and vanilla extract together in a bowl. Whisk for 30 seconds until everything is well combined.
Place in the fridge and allow to firm up to 2 hours or overnight.
Add the cashews to a blender or food processor with the coconut milk, maple syrup, lime juice, lime zest, and matcha powder. Blend until completely smooth. You may need to scrape down the sides a few times as you blend.
Spoon the chia pudding evenly into 4 little jars. Pour the lime mousse mixture on top of the chia pudding.
Place in the fridge and let set for 2 hours before eating.
Staff Updates:
Alyssa Richer, technician at Aretas PT Hales Corners, recently had her second baby, Theodore. Theo joins Alyssa, her husband Tony, and their daughter Emmy, and so far is surrounded with love and snuggles. Congratulations to Alyssa and her family!
Jake Tenlen recently joined Aretas PT Hales Corners as their newest physical therapist. He hails from Wisconsin originally, and following his graduation from Concordia University’s DPT program, was practicing in New York until he joined our team in early March.
Get to know Jake a little bit here:
Favorite exercise:
Favorite thing to do on a day off: playing a round of golf or doing something outdoors with friends
Top pump up song for working out: the beat in Tithes and Offerings by Marko Penn
Biggest advice for patients: “stay moving, stay patient, and continue to strive to make improvements everyday regardless of how big they are”
Use this link to schedule an appointment and get to know him more!
Past Events:
Aretas tour at ABB’s new headquarters: Aretas and the Waukesha safety council toured the ABB factory to see onsite healthcare and local best-practice safety systems firsthand.
Milwaukee Fire vs. Chicago Fire Department Hockey: We cheered for the Milwaukee FD hockey team during their game against Chicago FD.
Department of Public Works Ride-Along: Aretas spent time this week on a DPW garbage route. We’re grateful for the opportunity to better understand the demands of the job and how we can support their health and safety on and off of the truck.
Greendale Fire Fitness Training: Aretas Performance is working with Greendale Fire to help their staff stay strong, flexible, and safe so they can serve the Greendale community!
Upcoming Events
Aretas Fest: Aretas Physical Therapy is celebrating 3 years in business! We are so thrilled you have been a part of this journey with us. Please join us on June 5 to celebrate Aretas Fest. Look out for more details in the coming months!
Aretas Performance summer camps: Aretas Performance has jump, speed, and long snapping camps coming up this summer. Use these links to register! If you are interested but have questions, add your information here and Mitch, Drake, or Laura will reach out to find out more. Use early bird codes by March 1 for a discount!
Girls Jump Camp: Register here.
Boys Jump Camp: Register here.
Speed Camp (June): Register here.
Speed Camp (July): Register here.
Long Snapping Lab: Register here.
Aretas Performance Updates
Aretas Performance produces a weekly newsletter, with the most recent topic: “Verified Velocity: Stop Guessing, Start Measuring”.
You can read this post and subscribe to Aretas Performance’s blog posts through this link.
Keith’s Joke of the Month
Every Monday, one of our patients at Aretas PT Hales Corners brings in a few jokes to share with patients and staff. They have become famous enough that they will now be a staple of the monthly email blast. This joke is from a previous Monday’s selection.
Two pirates were talking during a lunch break at work.
Pirate 1: Every morning I get up and walk the plank.
Pirate 2: Why would you walk the plank?
Pirate 1: Because my family couldn’t afford a dog.
Stop in at one of our clinics for any of your physical needs: health, wellness, rehabilitation, or to hear more information and stay tuned for next month’s updates!
Helping you achieve excellence,
Aretas Physical Therapy
Aretas Physical Therapy Hales Corners: 5764 S 108th St, Hales Corners, WI 53130. 414-400-7110
Aretas Physical Therapy Wauwatosa: 10930 W Potter Rd, Ste C, Wauwatosa, WI 53226. 414-400-6556