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Have you ever considered that your exercise routine could be hurting you? What about that “glitch” in your shoulder when you throw a ball or reach in to the back seat to grab your purse? How about the pain in your lower back that crops up at random times? Have your knees started to hurt so much that you’ve stopped bending them past thirty degrees?

These are just a few of the nagging problems that we assume are a part of being an aging athlete. As these injuries have occurred in our lives, we may have sought out treatment for them, but for the most part, we have learned to adapt our sports and activities to accommodate them. We’ve even become so used to these changes that we don’t notice them anymore. Maybe we’ll take an extra few cruisers before hitting the steeps because the knees seem to need more warming up. Doesn’t everybody tie their shoes using the “Beer Belly Tie” (one foot crossed over opposite knee resulting in the knot being on the inside of the laces instead of on the top like you learned when you were three!)?

These aren’t normal and with a few adjustments and/or additions to your exercise routines, they can be helped. Our goal is to discover effective strategies to build optimal strength and mobility while minimizing future pain and injury.

One thing to keep in mind is that some of these injuries are the result of serious injury, surgery, etc. and treatment should be pursued with the appropriate professionals.

A much higher percentage of these conditions can be helped and I would like to list a few of the more common complaints that I hear frequently. Remember, this is a general overview. There is much more involved in the full treatment of each condition. Along with each condition I have listed possible causes followed be treatments and suggested exercises.

Again, I can’t stress enough that if you think that your problem is serious, stop in and see one of our Physical Therapists.

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Even in a well-educated community like the Roaring Fork Valley, myths regarding nutrition still run rampant. In an era of anti-aging and instant gratification, many companies try to take advantage of this and solicit products and information that are of little or no value. While there certainly are some reputable nutrition sources out there, it is difficult to decipher the valuable information from the rest. There are five myths that the majority of the general public refuses to accept as faulty information.

The two most common nutrition myths pertain to macro-nutrients. Macro-nutrients are carbohydrates, protein and fat. Carbs and fat are the two that drum up the most controversy. In the 1990s, the U.S. market was flooded with low-fat everything. Consequently, people ate entirely too many simple carbohydrates, believing that as long as there wasn’t a lot of fat, they were eating healthily. This is not true because simple carbohydrates, although not high in fat, are still stored as fat when glycogen stores are saturated. Fat is still shunned by the average American who is on a “diet.” The truth is, there are healthy fats such as omega 3 and omega 5 fatty acids that should be staples in any well-balanced diet.

After the low-fat diet craze failed miserably, the low-carb, or Atkins, diet emerged. Somehow the general public was manipulated into believing that a high protein and high fat diet was the way to go. It is a myth that low-carb diets are superior. They are not a valid choice for several reasons. First, high levels of saturated fat promote heart disease and colon cancer. Second, high levels of protein can put undo strain on the liver and kidneys. Third, carbohydrates are essential for optimal energy levels and bodily functions (fruits and vegetables are primarily made of carbs).

Another nutrition myth that never seems to go away is the notion that following a fad diet is a healthy way to lose weight and maintain that weight loss. This is not true because fad diets often promote rapid weight loss and extreme calorie restriction. It is only safe to lose weight at a rate of no more than two pounds per week. Any fad diet advertising more than that is unsafe. Extreme calorie restriction doesn’t work because no matter what the breakdown, the diet will be insufficient in certain areas, thus leaving the person deficient in some essential nutrients. Not only that, but research suggests that people who restrict themselves calorically are more likely to stray from their diet and overeat. This refers to the term “yo-yo” dieting, which means crash dieting to lose weight and putting it all back on after bouts of overeating.

With the epidemic of Type II diabetes in America, another common myth is that sugar causes the disease. Eating sugar alone will not cause Type II diabetes. Consuming too many calories that include an abundance of simple sugars and leading a sedentary lifestyle both will contribute to contracting the disease.

The last common myth is ubiquitous in this valley. Natural or herbal supplements are widely believed to be healthy. This is a myth. In reality, many of them are not necessarily safe or effective. Supplements are not FDA regulated, so there is no guarantee you are taking exactly what the label says. Furthermore, many herbal remedies contain ephedra or a similar substance. Ephedra has been known to contribute to arrhythmia that can even lead to death. The fact that something is natural or herbal does not make it a good choice for consumption.

Exercise and a well-balanced diet are the only tried and true methods of fat loss and disease prevention.

	Moss Greene

Stress Management Tips, Causes and Relief
Stressed out? If so, you’re not alone. Stress is the most common cause of illness and disease in our society, underlying anywhere from 75 to 90% of all doctors’ visits.

The main stress causes from outside circumstances are:

1. Death of spouse, child or other loved one
2. Health crisis – illness or injury
3. Divorce, marital problems or separation
4. Jail term or accusation of criminal activity
5. Money problems – lack or debt
6. Marriage or marital reconciliation
7. Fired from job or retirement
8. Victim of crime or self-abuse
9. Pregnancy and birth of new baby
10. Physical changes – puberty or menopause
11. Moving to new home or location
12. Hostile home or work environment
13. Increase in responsibility – independence or new job

However, poor diet, lack of exercise, and persistent negative thinking are the most common ongoing daily causes of stress.

Here are actions you can take to gain more self-control over stress:

• Be grateful for the good things in your life.
• Refocus thinking to a more positive point of view.
• Start a program of daily physical activity.
• Take a break, slow down and have more fun.
• Eliminate junk food and eat a healthier diet.
• Reach out, get support and interact socially.
• Use meditation, yoga or other relaxation techniques.
• Make time for personal interests and hobbies.
• Get plenty of rest, relaxation and sleep.
• Let it go. What difference will it make 10 years from now?

You can also set more reasonable goals, stop over-committing, give up perfectionism and minimize or even eliminate many unnecessary sources of stress.

If you follow these stress management tips and guidelines, stress can become an insignificant part of your life. As the Serenity Prayer recommends, change the things you can change, accept those you cannot change and learn to tell the difference.

Participating in a high energy, classes  such as  SKI CONDITIONING, BODY ATTACK, or any endurance training program , on a LOW CARBOHYDRATE  DIET  is detrimental to improvements in endurance .

A low-carbohydrate intake can have a really disastrous effect on workout quality,

It is well established that carbohydrate is the primary source used above 65% VO2 max, which equates to approx 70-75% HR max, which is the level of intensity you would expect most clients/participants  to be working at , if not higher , in these type of classes.

If a person is following a low-carbohydrate diet and therefore their liver and muscle glycogen stores are low, they will find it very difficult to work at a reasonable intensity during the session and will burn less calories and see less improvement in their fitness levels.

Research shows that low- carbohydrate , may lead to poor movement quality, fatigue, hence increased risk of injury.

It is also important to remember the brain and the central nervous system also rely on carbohydrate fuel,  the brain uses 4-6g glucose every hour and so when blood glucose levels are low, this can cause bad effects on skill , coordination and movement during execution.

So if you are going to join in in a Ski Conditioning class ,or a high energy class, eat some carbohydrate with each meal , and if you are trying to loose some weight, then smaller portions. Exercise drinks are a good option, to maintain energy, and keep your -self  well hydrated.

Or you might find your performance in your Ski Conditioning class/BodyAttack, Tiring ,and unsatisfactionary and wonder why you are on the wrong leg , or going in the  wrong direction !!!

Ref,Jeukendrup A,Gleeson M sport nutrition

Wendy Martinson LSSA.

I made it out to my 1st ski conditioning class today. It was awesome, full class, lots of energy, great music and the best instructors. But I am going to be hurting in the morning.

This was a full on hour and half of non stop moving and grooving. And Yes I mean grooving, we ended doing the mambo. It was pretty cool to see everyone shaking their hips after an hour of non stop cardio. Club Chelsea has nothing on us.

After 17 years of teaching here at the club Amy Knight is on top of her game. And don’t think you’ll get away with slacking off either because she is watching every move you make. So come ready to sweat and work your butt off. But it’s all worth it in 39 days when you take your first run of the season.

Dirk’s Profile.

I started really working out in college while on the track team as a pole
vaulter. I started seeing the changes in my body and it became a big part of my life
style. Not just for the physical aspect but also the mental as a stress
reliever and a way to ground myself.

I work out 5 days a week mixing in tradition strength training with
functional cross training. I love taking my interest in the outdoors and
getting out as much as possible. Hiking, climbing, telemark skiing and Mtn
biking. It feeds my mind body and spirit. I enjoy getting my clients out and
show them that a good full body workout doesn’t have to just take place
within the four walls of a gym.

I have a diet consist of fresh fruit, vegetable, wheat grass, I love my
wheat grass. I eat a lot of chicken and fish and the occasional burger.
Peanut M&M’s are my down fall. I believe in the philosophy of a life of
moderation not deprivation. Just don’t over do it.

Finding what you really enjoy doing to work your body is half the
battle. Get and stay active. Being active along with a positive attitude is
the fountain of youth as many people in Aspen have discovered.

I became interested in total Wellness back in college and really started
to move more into a holistic approach to a person health and fitness when I
became a Wellness coach in 2004 which has taking my personal training to a
different level. Looking at a persons total wellness from stress management,
weight management, strength training, cardio, nutrition and other area of a
persons life they feel falls under their Wellness umbrella.

I enjoy helping clients develop a wellness vision for themselves and working with them to
reach that vision. The Aspen Club and Spa is a great facility for a person
to reach their best.

	Nutrition Site
	Moss Greene BellaOnline’s Nutrition Editor

The health benefits of exercise are extraordinary. And an old-fashioned daily walk is enough.

Health Benefits of Exercise:

1. Lowers blood pressure, triglycerides and total cholesterol. Exercise also increases HDL (”good” cholesterol), while decreasing LDL (”bad” cholesterol), and keeps your blood flowing smoothly by lowering the buildup of plaque in your arteries.
2. Decreases your risk of both heart disease and stroke – the #1 and #3 killers. This includes lowering your chances of developing coronary heart disease (CHD), having a heart attack, stoke, second heart attack or dying from CHD or stroke.
3. Helps you achieve and maintain a healthy weight. You not only burn calories during exercise, but it can speed up your metabolism for as long as 12 hours or more. Regular exercise helps you lose weight more easily and keep it off permanently.
4. Lowers your risk of developing type 2 diabetes. Exercise reduces your chance of getting diabetes, the severity of the disease and long-term risk of complications by improving blood sugar metabolism, insulin sensitivity and body weight.
5. Decreases stress and increase happiness. Physical activity boosts the release of endorphins – the “happy hormones” that help you to feel good. In the process it lessens depression, anxiety, sleep problems and feelings of being “stressed out.”
6. Reduces your risk of developing certain types of cancer. Regular exercise has been shown to help protect against the development of colon cancer, by 30–50%, and other cancers, such as breast, prostate, uterus and lung cancer.
7. Helps build and maintain healthy bones, muscles, and joints. Strength training and other forms of exercise improve your bone density and endurance. This helps slow down the aging process and lowers your chance of developing osteoporosis.
8. Increases utilization of nutrition. While stress interferes with digestion, physical activity improves digestion and the absorption of nutrients from food. It also promotes healthy elimination of toxins through sweat glands and prevention of constipation.
9. Strengthens organs, especially lungs and heart. When your heart and lungs work more efficiently, you breathe easier and have more energy to do the things you enjoy.
10. Can be fun and entertaining. Exercise doesn’t have to be drudgery. Choose activities that you enjoy or can learn to like. Just get physical – if you’re moving, it counts.

All the above health benefits of exercise are yours for as little as thirty minutes input a day. It doesn’t have to be anything extreme – just find your goove and move.

Remember, “It’s easier to maintain your health than it is to regain it!”