by Mark Smiley | Jun 28, 2018 | Feature Story Middle Left
by Colleen Salgado
Summer is here, and in Colorado we’re fortunate to have plenty of sunshine, low humidity and mountains of recreation opportunities right in our backyard. Here are three reasons to take advantage of the long days and head outdoors for health and wellness.
1. It boosts the mood. More than anything, going outside is good for your spirit. When you’re outside, you see, smell and hear things you wouldn’t experience indoors, which stimulates the senses.
In addition, being outdoors exposes us to sun. While sunscreen is of course important, being in the sun regulates the production of melatonin in our bodies. According to research published in Environmental Health Perspectives, this can help prevent insomnia, premenstrual syndrome and seasonal affective disorder. Exposure to sun also improves serotonin levels, which can result in less stress, more positive moods and a “calm, yet focused” mental outlook. This means simply: Sun makes us happy!
2. It sharpens the mind. As we age, we begin to lose receptors in the brain, resulting in decreases in balance, cognitive function and short-term memory. For people over 50 or for those recovering from trauma to the brain, the ability for the remaining receptors to connect also decreases.
However, when we walk outside, it’s possible to replace and repair those receptors. Every step we take sends a signal from the foot, up through the spinal column, to the brain. The brain shoots back down a signal telling the foot how to realign and reset balance before we take the next step. Creating more of this rapid communication between the body and the brain helps keep the mind challenged. This, in turn, improves the ability to think and process.
3. It strengthens the body. Walking outside does even more wonders. When we get used to walking in the same places or indoors, our bodies simply adjust. But when we go outside to walk, our bodies must negotiate new terrain. They must maneuver over cracks, slants or uneven terrain. This activates different muscle groups and further engages our legs, core and abdominals.
Walking or not, being outside in the sun also maximizes the body’s production of Vitamin D, which can promote strong bones, disease prevention, a healthier immune system and even weight loss. On the flip side, not getting enough Vitamin D can result in tiredness, aches and pain, and severe bone or muscle pain. Yes, you can get Vitamin D by taking a supplement. However, you can also just take a stroll in the sunshine, which sounds much better!
What to keep in mind. Of course, as you head outside, it is important to keep safety in mind. I like to remind people of these tips:
• When walking outside, partner up. Or, let people know where you’re going and when to expect you back.
• Sunshine is good for you — but sun damage isn’t. Remember the sunscreen!
• If you have sensitive skin or allergies, take steps to mitigate them before you head outside.
• Wear the right shoes — A long walk will require more than sandals or flip-flops.
• Bring a snack. If you’re going to be outside awhile, bring a combination of protein and carbs to refuel.
• Finally, stay hydrated. A good rule of thumb is 1 ounce for every minute of high-intensity activity.
Summer is the perfect time to get out there and get fit, have fun and stay safe. For more ways to live healthy outdoors — and indoors — all year long, contact the health and wellness professionals!
Colleen Salgado is the Health & Wellness Director at the Schlessman Family YMCA. A fitness instructor for many years, Colleen is certified in ACE personal training, AFAA Group Fitness, SilverSneakers, Zumba, Les Mills, Madd Dog, Yoga, Pilates and willPower & grace.
by Mark Smiley | May 25, 2018 | Feature Story Middle Left
by Joshua Foster
Summer is time for adventure, getting outside and getting in shape. It’s also time to be extra diligent when it comes to your health and safety. In celebration of June’s National Safety Month, we’re sharing these 10 tips to have fun — but stay protected — all summer long.
Do your research. In Colorado, summer often means outdoor adventures. To stay safe, don’t stumble into things blindly. Have an idea of where you’re going and what you can expect. If you’re hiking, seek out maps and trail advice. If camping, learn about site conditions and rules as well as the area wildlife. Check the weather forecast and plan accordingly.
Train. As you enter the summer, also have an idea of what you’ll be doing. If climbing a 14er is a goal, incorporate a training schedule of stairs, lunges or walking on the treadmill at an incline. If you’re heading to the beach, work on your cardio. Add weights so you develop the strength to pull yourself out of the water safely.
Be water smart. If you have swimming adventures planned, know that being in open water is different from being in a pool. Lakes and oceans require more strength to withstand waves and currents. Know the depths and permitted swimming areas. Use the buddy system and don’t take chances.
Be observant. When you do get to your destination, pay attention to posted rules and maps. Slow down and read the signs. This can not only keep you safe but also protect the environment. People often rush over trails, missing the “do not cross” signs. They end up in a dangerous situation or destroying the ecosystem.
Communicate. Wherever your summer takes you, make sure to have a plan to stay in touch. Let people know where you’re going and when you expect to be back. Many places don’t have cell phone reception. Set a deadline to check in so others know you’ve made it back safe.
Stay active. Take advantage of the warm weather and longer days to reduce your risk of issues like obesity, heart disease, and stroke and to stay healthy longer. Aim for 150 minutes of exercise a week. It may seem like a lot but it quickly adds up — Holding walking meetings, playing with the kids, doing yard work, or taking the dog for a walk.
Stay hydrated. Drinking water is important all year, and especially in the summer. The standard recommended amount is 64 ounces a day, but it’s a better strategy to watch for other signs that you’re properly hydrated. You shouldn’t have dry skin or feel feverish. Urine should appear clear, and if you press down on a fingernail and release, the nail should quickly go back to its normal color. This is a good indication of how fast your blood is flowing. Do not wait until you’re thirsty to grab some water.
Rehydrate smart. If you do become dehydrated, you may feel tired or dizzy or develop headaches, and dehydration in the summer can lead to heat exhaustion and heat stroke. If you’re feeling any of these symptoms, take immediate steps to cool down physically. Get out of the sun, look for shade, and or seek air-conditioning. Start drinking slowly — but not too much, too fast. You don’t want to slam water. You’ll know you’re rehydrated when you start sweating again or your skin tone returns to normal.
Stay cool. As you spend time outdoors, make sure you’re wearing clothes designed for summer. Cotton doesn’t allow sweat to evaporate, which retains heat and adds to dehydration.
Look out for the kids. Finally, remember that all the summer safety rules that apply to grownups are good for kids too. To further keep kids safe, remember awareness. Know they gravitate to high-risk activities, they might not know if they’re getting overheated, and they may not recognize their own physical limitations. Make sure your kids are educated, dressed for the season, and prepared for anything that could happen.
To learn more about staying safe — and living healthy — during National Safety Month and all year long, contact the fitness professionals at the YMCA. We’re here for you!
Joshua Foster is the Health & Wellness Director at the Downtown Denver YMCA. He has worn various hats over his seven-year career with the YMCA, including Wellness Coach and Personal Trainer. Joshua received his Bachelor of Science in Exercise Science Education from The Ohio State University.
by Mark Smiley | Apr 27, 2018 | Feature Story Middle Left
by Sandra Stratton-Rusch
Every day, people are wandering into Pilates studios, situating themselves on gliding tables, and experiencing a workout that leaves them refreshed and happy. What is this exercise and why is it becoming so popular?
First, taking the mystery out of Pilates
Many people are intimidated when they think of Pilates. There’s the strange table with springs and pulleys. There are moving components and straps of different lengths and widths. It can be unnerving.
In explanation, Pilates is a system of controlled movements on a specially designed apparatus. Participants position themselves on the chairs and tables, and use the pulleys and straps to pull their body weight, working and toning the entire body evenly. Created by Joseph Pilates, the method improves flexibility, builds strength, and develops control and endurance for a full-body workout.
That sounds positive and great. But what does that really mean? And why do people love it? The reasons are plenty!
- It strengthens and lengthens
Unlike traditional weight lifting, Pilates strengthens both the large muscles and the tiny muscles surrounding them. This lengthens the appearance of muscles and improves overall alignment. Imbalances go away, posture improves, and people actually feel taller.
- Pilates is fitness based, Not dance based
When Joseph Pilates’ contraptions were first being developed, they were discovered by dancers, who quickly realized that Pilates movements could both build strength and help them recover from injuries. Because of this, Pilates fell into the dance family, and as such, it’s been practiced in studios, it’s appealed to more women than men, and it’s often grouped with classes like Yoga or aerobics.
Since then, Pilates has evolved to become more of a means of fitness and athleticism. People are recognizing that it’s not just for dancers — it’s for all people who want to be fit.
- It’s easy to be consistent
With any fitness routine, it can be difficult to keep going, stay motivated, and not get burned out. In my 30 years of teaching Pilates, I can say that Pilates stands apart from other approaches. It’s an experiential exercise, which means you have to experience it to know what it’s like, and once you do, it’s easy to get hooked. People find it fun and invigorating. The movements are soothing and stress-relieving, and people work muscles — large and small — without realizing it.
- There are options — Mat or Reformer
Another thing people love about Pilates is that there are options in how the classes are offered. Pilates Reformer uses the power of the tables, chairs, and towers to guide people through the exercises and provide support for doing specific movements and stretches.
Pilates can still be practiced without the Reformer through Mat Pilates. Mat Pilates involves the same movements, just without the additional support of the equipment. Which one you pick is a matter of preference and budget. (At the YMCA, Pilates Reformer classes involve additional fees, whereas unlimited Mat Pilates classes are included with YMCA membership.)
- It makes people happy
Finally, the biggest reason people love Pilates is that it simply makes them happy. It alleviates pain and perfects imbalances. It aligns the mind and body and promotes better sleep. Pilates routines change regularly, so it continues to be a challenge. Yet it’s not a daunting workout that turns people away. I see it every day when I teach. People are happy to come to class, and even happier when they leave feeling healthier and taller!
For me personally, Pilates has helped me recover from a serious car/bike crash. And it’s helped me stay strong and fit throughout my adult life — I’m 65! I love to do it, I love to teach, and I love to share the power of Pilates with others. If you’ve ever considered giving it a try, do not let the tables and pulleys intimidate you. Come into a studio, and discover all the reasons you’ll love it too.
Sandra has been introducing people to the benefits of Pilates for over 25 years. She is a Certified Precision Nutrition Coach, Certified ACE Personal Trainer, and Certified PMA Pilates Instructor. Sandy teaches at the Littleton Family YMCA.
by Mark Smiley | Mar 23, 2018 | Feature Story Middle Left
by Anna Pergola
Tai Chi? Qigong? Is it another language? Or one of the latest trends in fitness? The practice generates many questions. In response, we’re taking a closer look and shedding light on why it’s growing in popularity. Here are five things you should know.
- It’s known by many names.
Many people are familiar with the term Tai Chi but may not fully understand what it means. Tai Chi (or Tai Chi Ch’uan or Taiji Quan) is the martial arts form of the overall practice known as Qigong. Rooted in ancient Chinese philosophy, Qigong combines “Qi,” which is the energy force that moves through the body, and “gong,” which means work or skill. Thus, Qigong is “energy work” that incorporates gentle flowing movements, postures, and breathing to activate and harmonize our energy.
There are over 7,000 styles of Qigong or Ch’i Kung, including Tai Chi martial arts and modern applications such as Tai Chi Chih and TaijiFit. It can get confusing with so many versions and meanings, and oftentimes no two classes are alike.
Before starting, it’s helpful to talk with the instructor about the class, their training, and their approach. While all Qigong classes promise to deliver benefits, it’s important to know what you’re taking and what you can expect.
- It’s not dance.
It’s also helpful to know that Tai Chi or Qigong 
is not dancing. There are indeed coordinated movements and classes are often taught in a studio. However, dance is focused on the mechanics of the movements. Tai Chi and Qigong on the other hand are “internal arts” that focus on moving and controlling energy inside the body.
- Good things will happen.
When people first try a Qigong class, they’re often surprised because they don’t leave sweating and out of breath. With no loud music or fast movements, the class doesn’t feel like a traditional work-out, but it is still highly effective.
Qigong involves doing a series of slow, gentle movements to bring breathing, focus, and energy in line. The practice is meditative, training the body to conserve energy and build strength in how that energy is released. Doing Qigong over time is known to:
- Improve endurance
- Reduce stress
- Help manage chronic ailments
- Improve mental clarity
- Boost athletic performance
- Balance gets better.
Qigong also teaches people how to define and control their center of gravity, properly shift their weight, and recognize how it feels to be “grounded.” It’s been shown that developing strength and purpose in these areas through Qigong can improve balance. One study reported by the U.S. Centers for Disease Control and Prevention revealed that people who participated in Tai Chi-based classes over time experienced fewer falls and fall injuries and decreased their risk of falling by 55%.
- It’s for people of all ages.
Finally, many people mistakenly believe that Tai Chi and Qigong are only meant for older adults. In reality, the practice is ideal for people at every age, even kids.
It’s something people can do for years. They can learn how to do it in one class, but it can take a lifetime to perfect and master it. Because of this, there is always something new to discover.
It’s also important to know that the need for better balance is not just for older people. Falling is actually a risk across almost all age groups. Of the 10 leading causes of nonfatal injuries reported in hospital ERs, “unintentional fall” is ranked number one for people of all ages, except people 15 to 24. It’s more common than most of us think!
Try it!
It’s easy to see why Tai Chi and Qigong are attracting more and more fans. It can be an important component of overall fitness, and because it is slow moving, it can help identify other areas to work on when it comes to cardiovascular or strength training.
The YMCA offers Tai Chi at the Schlessman Family YMCA and Qigong at the Glendale Sports Center at Infinity Park. YMCA’s “Moving for Better Balance,” which uses the principles of Tai Chi to teach people how to prevent falls, is offered at several branches. To learn more, contact us, 303-639-4711, www.SportsCenterGlendale.com.
by Mark Smiley | Mar 1, 2018 | Feature Story Middle Left
by Monica Heinrichs
Meat continues to rank at the top of America’s choices for protein; however, more and more people are considering plant-based proteins as a real option for their health. Plant-based nutrition, also known as vegetarianism or veganism, has been on the forefront of nutrition studies for several years now. Time and time again, these studies are showing that plant-based diets, specifically protein sources, are exceeding the benefits of those proteins that are animal-based. Plant-based nutrition can maximize intake of essential nutrients, often missing from a meat-based diet. Vitamin E, heart-healthy omega-3 fat, folate, and maybe most important, dietary fiber are all increased with a plant-based diet.
If you have ever considered adding in more plant-based proteins and limiting meat-based proteins, here are some things you should consider.
- Take things gradually. Although there are many benefits to adding more plant-based choices into your diet, it is important to take it slow. This same tip goes hand-in-hand with working out. If you are new to working out, you should start slow and increase difficulty as you see progress. When it comes to nutrition, it is important to consider how your body is reacting to any dietary changes. Don’t eliminate meat out of nowhere, and then load up on salads for a week. Allow your body time to adjust, and adapt, to the new foods you introduce.
- Focus on Health. It should be noted that plant-based diets also include things like potato chips and dark chocolate. This is not to say that these things cannot be eaten, but the goal of a plant-based diet is to increase foods like fruits, vegetables, nuts, and legumes. Eating only potato chips is technically eating plant-based, but it won’t give you the strength to hit the gym.
- Be prepared to eat more. Working out requires taking in enough calories. If you typically eat meat and breads, you don’t have to eat very much before you reach your daily calorie limit. This is because oil and fat are calorically dense. On the other hand, vegetables, fruits, nuts and legumes are high in nutrients but low in calories. This means, if you choose to add more plant-based proteins into your diet, and remove meat, you will need to eat more plant-based foods throughout the day!
- Expect better recovery. Vitamin E aids in disease prevention of the heart and blood vessels as well as improving physical and muscular endurance. Vitamin E can increase your energy and reduce levels of stress on your muscles after you exercise. Less soreness, yay! Nuts and seeds are some of the best sources of vitamin E. Mangoes, avocados, and butternut squash are also great sources. Adding these plant-based foods into your eating habits surrounding your workouts can aid in faster recoveries and help your muscles and joints feel stronger.
- Be flexible. If you choose to add more plant-based foods, and remove meat, you will need to be flexible and alter your diet as you go to keep feeling your best. Experiment with what you eat, when you eat, and how it affects your performance. You may find you have more energy for workouts in the morning, or you may be at your best before or after a snack. Remain open to different solutions and make adjustments as needed.
Combining more plant-based foods and your workouts can be done effectively, with these considerations. Protein rich nuts, seeds, and legumes are great options for improvements in muscle growth and provide additional vitamins and minerals. Overall, eating more plant-based foods can help you rethink your approach to food. The trick is to listen to your body and eat nutritiously.
Monica Henrichs is the Health and Wellness Director at the Glendale Sports Center. She is originally from Wisconsin and is a Green Bay Packers fan. She is a certified Personal Trainer, Health Coach, and Group Fitness Instructor with eight years of experience working with all types of people toward their health and fitness goals.
Monica Heinrichs
by Mark Smiley | Jan 29, 2018 | Feature Story Middle Left
by Monica Heinrichs
High blood pressure: It’s something we all hear about so often it can start to lose its meaning — and its importance. But controlling it is essential to healthy living and even life or death, especially the older we get. Knowing your blood pressure, monitoring it, and taking steps to keep it in a healthy range is imperative. Here’s what you need to know and how the YMCA can help.
Understanding Blood Pressure
Blood pressure is what your body needs to circulate blood through the body for your tissues and organs to function properly. According to the American Heart Association, the systolic pressure happens when blood is pumped out of the heart and into the arteries. The diastolic pressure happens as the heart rests between heart beats. If blood pressure gets too high, it makes your heart work harder, which over time damages the arteries.
What’s worse: High blood pressure is known as a “silent killer.” This means you likely won’t feel it as it’s quietly causing damage.
Risk Factors
There are many reasons high blood pressure occurs, and that’s probably why it’s so common. Seventy-five million Americans have it — that’s 29% of the population, according to the Centers for Disease Control and Prevention.
There are certain factors we can’t control. One is age. Your risk increases the older you get. Men are most at risk after age 45 and women after age 65. Also, high blood pressure is often hereditary. If your parents have it, there is a higher chance that you may have it too.
The good news is that high blood pressure is most often caused by things we can control:
• Being overweight: More of you = more of your blood. This gives your heart even more to do!
• Not being active: Besides contributing to being overweight, not exercising can make you have a higher heart rate, which also makes your heart work harder.
• Smoking: This raises your heart rate, and the chemicals found in tobacco also damage the artery walls.
• Too much salt: Sodium makes the body retain fluid, which increases blood pressure.
• Stress: Simply, stress raises blood pressure. And many people try to relieve stress by eating more and exercising less, which only increases the risk.
What You Can Do
To combat high blood pressure, first go to the doctor and get an accurate baseline reading. Normal “good” blood pressure is near 120/80 mm Hg. The number on top is the systolic pressure, and the number on bottom is the diastolic. If it’s high, start taking active steps to get it under control:
1. By all means, exercise. The recommended amount is at least 150 minutes of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, combined with muscle-strengthening exercises at least two days a week.
2. Eat right. Focus on fruits, vegetables, whole grains, and poultry, fish, and low-fat dairy. Avoid saturated fat. Decrease salt — aim for less than 1,500 mgs a day.
3. Manage stress. Whether it’s meditation, deep breathing, or finding a hobby, do what you can to reduce stress. Exercise is a great option, and you’ll accomplish two things at once!
4. Monitor, monitor, monitor. Because blood pressure is silent, it’s important to actually take your blood pressure. This may mean checking it at home in addition to at the doctor’s office. Regular monitoring can help you know if your lifestyle changes are working, or whether you need to take further action.
5. Treat it with medications if necessary. There are many drugs available for treating high blood pressure, including diuretics, beta blockers, and enzyme inhibitors. Talk to your doctor about your options.
High blood pressure can be dangerous, but it’s something you can get in front of. Take the time to understand and track your health! After all, it’s your body, and you can’t trade it in for a new model.
Monica Heinrichs is the Health and Wellness Director at the Glendale Sports Center. She is originally from Wisconsin and is a Green Bay Packers fan. She is a certified Personal Trainer, Health Coach, and Group Fitness Instructor with eight years of experience working with all types of people toward their health and fitness goals.
