by Glendale Sports Center | Nov 19, 2021 | Glendale City News
Here Are 3 Tips To Stay Balanced
by Jennifer Lease, RD, CDN, Director of Nutrition Initiatives, YMCA of Metro Denver
Are thoughts of all the holiday sweets and treats causing you stress?
Do you feel like you can’t enjoy your favorite holiday foods when you’re working on your health?
Are you worried that what you eat during the holidays will throw off progress toward your goals?
You’re not alone!
The holiday season is a time of celebration that usually comes with lots of sweets, treats and traditional dishes that feel indulgent. It can be difficult to find balance during the holidays — wanting to enjoy all the foods you love while being mindful of your health.
You might hear that word balance and feel frustrated by it. What does it even mean? Balance means enjoying nutritious foods most of the time, while giving yourself grace (and space) to enjoy those sweets and treats.
So, how can you find that balance during the holidays and enjoy your favorite foods without the side order of guilt? Here are some tips:
- Balance your plate and practice portion control — You can enjoy a bit of everything with some balance and portion control. Plus, you’ll feel better after the meal, too! The basics of a balanced plate include protein, veggies, and a starch or grain. Try filling half of your plate with veggie dishes and then take a smaller portion of the others you want to try. Holiday dishes tend to be heavy, starchy foods, so don’t forget to add some protein like turkey or chicken to your plate to create that balance. Then, enjoy every bite!
- Move your body — Move your body, not because you think you should make up for eating those holiday treats, but because movement makes you feel good both physically and mentally. Movement can set a positive mindset for the day and the after affect is the feeling of doing something good for your body. Movement also helps with digestion. If you’re feeling super stuffed after a holiday meal, some exercise can help you feel better. Remember, it’s important to find exercise that you enjoy and that truly feels good for you. Exercise is often looked at as punishment for eating “badly,” but it’s really part of a healthy lifestyle that contributes to your overall well-being.
- Remember that every day is a new day — A healthy lifestyle should be sustainable. This means having flexibility and leaving space for the foods you enjoy. You don’t need to “compensate” for what you eat at the holidays. You don’t need to work out for three hours the next day to make up for last night’s meal. Instead, make the intentional choice to enjoy what you want and to be present in the holiday season. Each day is an opportunity to get back on track with your regular eating habits and routine.
Do you want to take the guesswork out of nutrition and work to set realistic healthy lifestyle goals? The nutrition team at the YMCA of Metro Denver can help. Reach out at nutrition@denverymca.org or visit us at denverymca.org.
by Glendale Sports Center | Oct 22, 2021 | Glendale City News
by Jessica L. Giffin, MPH, CHES, NBC-HWC, Director of Health Partnerships, YMCA of Metro Denver
November marks the beginning of the holiday season — a festive time when our thoughts turn to re-connecting with friends and loved ones to celebrate the holidays. During the colder Colorado months, we are gathering for celebrations that take place indoors and, as we know, that can put some of us at greater risk. Did you know that older adults with diabetes or pre-diabetes can be at higher risk for becoming very ill, particularly with COVID-19?
During November — National Diabetes Awareness Month — it is a call to action for those at risk but there are some steps you can take to protect yourself.
Get Vaccinated
According to a study by the U.S. Department of Health and Human Services, coronavirus vaccines have prevented 265,000 infections, 107,000 hospitalizations, and 39,000 deaths from the virus in the first five months of this year.
Older adults with multiple underlying medical conditions are most at risk of serious illness. Throughout Denver and the state, there are many sites where you can get immunized. Check the Colorado Department of Public Health and Environment at covid19.colorado.gov for answers to frequently asked questions about the vaccine and convenient location of vaccine clinics.
Take Precautions While Traveling
Even though you may be vaccinated for COVID-19, there are rare breakthrough cases. In recent domestic travel guidance, the Centers for Disease Control recommends for those who are vaccinated to wear a mask and take precautions like hand washing and social distancing and then self-monitor for symptoms post-travel. For those who are unvaccinated, the recommendation is to take the same precautions in addition to getting tested 1-3 days before travel and 3-5 days after travel.
Reduce Your Diabetes Risk
Your age, lifestyle, and being overweight can put you at risk for diabetes. Taking a risk test or asking your doctor for a blood test. Type 2 diabetes doesn’t have to be permanent.
If you have prediabetes, there are things you can do to prevent or delay Type 2 diabetes. Consider joining the YMCA Diabetes Prevention program. Trained staff can help you make healthy food choices, get physically active and, in turn, lose weight, all of which can make a big difference! For those with Medicare Part B and United Health Care Advantage, the YMCA program is covered. Learn more and connect with our team at denverymca.org.
Stay healthy and safe this holiday season and beyond!
by Glendale Sports Center | Sep 27, 2021 | Glendale City News
by Cate Plekon, Lifestyle Medicine Manager, YMCA of Metro Denver
You can tell a friend about losing your hair or chemo, but if you haven’t been through it, it’s hard to understand. For Sandra, the Livestrong program gave her the chance to be with and talk to people who could relate to what she was going through. In Sandra’s case it was lymphoma.
Today Sandra is doing well and, in talking about her experience, says “I didn’t want the program to end. It made me exercise!”
In partnership with the Livestrong Foundation, the YMCA Livestrong program helps cancer survivors return to health after treatment. The 12-week program is offered at no cost to participants who have been diagnosed with cancer. Improving physical strength and endurance is our goal, but mental and emotional support is equally important. You do not have to be a member of the YMCA to be part of the program, but if you are not, you get a complimentary family membership for the duration of your time in the program. An extra incentive!
For Dave, a participant who underwent four cycles of chemo and 35 high doses of radiation, he needed guided support. “The impact of the program has been tremendous.”
We believe in total wellness at the YMCA. Through the Livestrong program, we meet participants exactly where they are. The program is open to any cancer survivor — you may be recently diagnosed, undergoing treatment, preparing for surgery, or a year into remission. We can help.
This is the fifth year of our program, and we are proud to have helped more than 100 participants through the program. While COVID-19 sidetracked in-person interaction in 2020, sessions continued virtually for those who were able to join. 2021 sessions restarted this month at the University Hills and Littleton YMCAs.
If you or someone you know wants to learn more about the Livestrong program at the YMCA, visit www.denverymca.org or contact us at communityhealth@denverymca.org.
by Mark Smiley | Aug 27, 2021 | Glendale City News
WeldWerks And Boulder Beer Celebrate With Their Flagship Beers
by Mark Smiley
Juicy Bits: The flagship IPA from WeldWerks is regarded as one of the best IPAs in the country.
On September 7, 2021, National Beer Lover’s Day celebrates the grains, hops, and brewing methods across many eras. Beer and the process of brewing beer may predate known history. As varied as the methods, grains, and flavors, beer continues to change and evolve.
Virginia colonists brewed beer. William Penn included a place for brewing beer within the Pennsylvania colony. It can still be visited at Pennsbury Manor today. The first President of the United States recorded a recipe for brewing beer in his notes. Samuel Adams holds a place in both beer and tea history in this country. There were a few beer lovers and patriots among the nation’s founders.
The United States also derives its rich brewing history from beer-loving German immigrants during the mid-1800s. Some of those family names are as familiar today as they were 100 years ago.
While some names have faded into the past, smaller batch brewers continue to experiment with old and new recipes. The crafting of beer carries deep traditions, often requiring years of training and experience in the trade. Depending on the brewery, the path to brewmaster may take years to develop the skill and expertise. Eventually, a brewmaster gains the knowledge necessary to produce a quality beer every time. One particular requirement is a passion for the craft.
Advanced Fluid Dynamics: A New England Double IPA that starts with orange creamsicle and vanilla notes from the Lotus, and then Sabro is added to bring in some more tropical notes, specifically coconut.
The brewer will master lagers, ales, malts, and stouts. They may even specialize. However, their ability to ferment the perfect beer under each condition and bring out the flavor of the grain and yeast will be key. Managing temperature and timing for an IPA or studying grains all go into their education. Each process varies, and a brewmaster knows this.
Neil Fisher, Co-Founder and Brewer at WeldWerks Brewing Co. in Greeley, is such a
Hazed & Infused: The brewers at Boulder Beer Company have blended together four different hop varieties to give Hazed a unique aroma, with just enough yeast for a full mouth feel and a smooth, easy finish.
brewer. Juicy Bits, their New England IPA brewed with Citra, Mosiac, and El Dorado hops is the flagship beer for WeldWerks. It can be found in most liquor stores and is regarded as one of the best IPAs in the country. It scores a 95/100 on the popular Beer Advocate website which is no small feat.
WeldWerks also has Advanced Fluid Dynamics: Cryo Hop Double India Pale Ale brewed with Cryo Citra and Cryo Sabro hops and Lupulin Lotus Powder. It checks in with an 88/100 score and is another solid beer worth considering when picking up your next beer for the National Beer Lover’s Day holiday.
Another beer worth considering when stocking up is Hazed & Infused from Boulder Beer, an American Pale Ale. This beer is a unique infusion of floral hops that creates a piney, earthy, floral ascent, belayed by a complex, dank, and fruity backbone. It also ranks high with an 83/100 score on Beer Advocate.
The next time you visit a liquor store and are considering buying beer but are confused by the plethora of options, these three are safe bets and most likely will please a variety of palates.
by Luke Schmaltz | Jul 23, 2021 | Glendale City News
by Luke Schmaltz
Thus far in 2021, active shooter events have occurred over 150 times in the United States. People are going about their business — be it school, work or play — and in an ear-splitting instant, life turns from normalcy to chaos, confusion, and potential death. This is when the instinct to survive kicks in, and you have three options: Run, Hide, Fight (RHF).
However unfortunate, this patently American phenomenon could occur at any point. It is important for survival to understand the RHF protocol and why it presents an actionable methodology for dealing with danger.
Run For Your Life
When the shots ring out, the shock of gunfire could make you freeze — as panic temporarily seizes your ability to move. You must overcome crippling fear
Glendale Police Department offers sound advice for responding to an active shooter situation.
and use your ambulatory efficiency to create as much space as possible between you and the shooter. If you are outdoors, you have the advantage of square footage, and you are wise to get as far away as possible as quickly as you can. As you flee, even if you assume others have called 911, call anyway. Your coordinates and your perception of the events could give police responders crucial intel for handling the situation. Captain Michael Gross of the Glendale Police Department offers a bit of sound advice, “Don’t run blindly, pick a direction based on good knowledge, and encourage others to run with you.”
Hide Smart
If you are indoors during an active shooter event and you run, seek to escape the confines of the building immediately. If exit is not an option, you must use the building itself and its internal structure as defense. A room with a door which can be locked is an excellent option, turn off all lights and be as silent as possible. Close all blinds and, as you call 911, speak quietly and be sure to silence your phone — as a ring-back or text notification could alert the shooter to your whereabouts. Brick walls are preferable, as they can be impenetrable by some bullets, but the main idea is to put as much physical matter between you and the shooter. Stairwells, while seemingly protective, can also be a trap if you are in a high rise building and there are multiple shooters. Captain Gross offers actionable advice for this situation. “We have never had an active shooter breach a locked door.” He explains. “Getting behind a locked door is your best chance for survival. But don’t lock yourself in, someplace easy to get into and out of is best.”
Fight Like Hell
The RHF Protocol can save your life in the event of an active shooter.
If your hiding place is discovered, you may be in a position where fighting is your only option for survival. Your 911 call, while received, will take crucial minutes (anywhere from seven to 10) to be acted upon by the local law enforcement authorities. You must fight back with whatever tools are at your disposal. Captain Gross reinforces the notion of using the resources at hand to fight back, “Anything can be used,” he begins. “One of my personal favorites is the fire extinguisher. They are present in all buildings per the fire code, they make it difficult to see, difficult to breathe and really hurt when you get hit with one.”
Inside Reasons
Captain Gross also offers key insight into the backgrounds of many active shooters. “Active shooters are not trained; they have very little skill; the average person can succeed against them easily. Because they have no or little training they are not prepared for resistance. Dr. John Nicoletti [an expert in workplace and school violence based in Lakewood, Colorado] calls this the ‘thrill of the thought.’ When they plan out their act, they don’t plan for resistance, so they don’t know what to do when it comes. This is also one of the reasons why active shooters commit suicide in such high numbers.”
Captain Gross also presents important insight into the motivations of many active shooters, citing workplace discord as a catalyst. “70%-ish of active shooters come from inside the business (employees or recently fired).” He explains. “They exhibit behavior over time that, if you are sensitive to it, telegraphs their intentions and gives opportunity for intervention. 82% or so broadcast their intentions to others (usually through social media). Of the roughly 30% left, the vast majority of those are domestic violence attackers. Active shooters plan their assaults. They make these plans for very different reasons.”
Fire extinguishers are common throughout public buildings and can be used to distract or disable an assailant.
If you find yourself in the confines of an area which you cannot escape, attempting to reason with an active shooter will only give them a greater focus on your whereabouts. Also, whilst under duress, talking will only drain your energy from the mission at hand which is to subdue the shooter by any means possible. Any martial arts training you may have could serve you well here — as in most disciplines, self-defense is the directive.
Addendum To The Protocol
Since the RHF protocol was established in 2012, a fourth element is becoming an apparent addition to the mindset — hemorrhage control. This is the idea that every citizen — while understanding running, hiding and fighting — should also have fundamental knowledge on how to stop bleeding caused by a gunshot wound. This applies not only to yourself, but to those around you. Applying a tourniquet to a limb or direct pressure to a wound can buy a victim precious minutes while help arrives. Captain Gross explains, “Have an active shooter plan for your business, get training (both in active shooter response and basic hemorrhage control). Give good information, description and whereabouts. When police arrive, have NOTHING in your hand, don’t grab the officer, don’t pull the fire alarm.”
Hemorrhage Control
Knowing how to improvise and apply a tourniquet is a crucial part of hemorrhage control.
Injuries to the head or torso require direct pressure with some sort of dense, absorptive material. In the event of a wound to an arm or a leg, a tourniquet can be used to control the bleeding. In an active shooter scenario, you will have to improvise with whatever materials you have immediate access to. Begin by pinpointing the exact location of the wound and exposing the skin. Inform the victim that you will be applying a tourniquet, as their already severe level of pain will be temporarily increased. It is important that the tourniquet be applied between the extremity wound and the heart. The American Red Cross recommends placing the tourniquet two inches above the wound. Use a cloth, towel, scarf or strip of clothing to wrap around the limb and tie it with a regular square not. Then, you will need to apply what is known as a windlass, which is a stick or a ruler — anything strong enough to be used to twist the tourniquet tighter. Place the windlass on the square knot and use the loose ends of the tourniquet to secure it with another square knot. Then, twist the windlass to tighten the tourniquet until the bleeding stops. Once the bleeding has stopped, use another strip of material to tie the windlass to the victim’s limb so that it stays tight. First responders will take over once they arrive, yet be advised that no tourniquet should be left in place for more than two hours.
Regardless of whether you run, hide or fight — the life you save could be your own at the very least. In a best-case scenario, you could help those around you, and if they have the same mindset, perhaps they can help you.
by Laura Lieff | Jun 25, 2021 | Glendale City News
Two Players Signed By MLR Teams And New Docuseries Slated For Worldwide Distribution
by Laura Lieff
Athletic Prowess: Former XFL defensive tackle Gelen Robinson plays hooker for the Colorado XOs and has been signed to the LA Giltinis for the summer.(Photo by Seth McConnell)
In January 2021, Glendale formed the biggest, fastest, and most athletic rugby team in the world called the Colorado XOs. But instead of populating the team with athletes who have been playing rugby their whole lives, this team was comprised of elite American players from other sports. What these players lacked in rugby experience they made up for in size, strength, and speed as some played in the NFL, XFL, or CFL. The athletic prowess was definitely there but the question was whether or not these men could learn to play and excel at rugby.
“The US rugby player pool is pretty limited, so we believe the only way to add depth to that pool quickly is to recruit players from other sports,” explains Glendale City Manager Linda Cassaday. “That was the idea behind our Crossover Academy — find the best athletes from other sports and teach them the game of rugby.”
With the goal of finding American athletes whose talent outweighed their lack of experience, Glendale signed 30 players who showed enough potential to ultimately help the United States win the World Cup. When Glendale made the controversial decision to leave Major League Rugby (MLR) — due to the organization’s choice to use foreign players rather than American players — many naysayers scoffed at the strategy.
Introducing New Faces To Rugby
Standout Player: At 6’ 8’’, Shawn Clark shows off his natural aerial skills in the lineout. Clark will also play for the Giltinis this summer. (Photo by Seth McConnell)
Now, just a few months later, two of the crossover players — Gelen Robinson and Shawn Clark — have signed with the LA Giltinis, an MLR team based in Los Angeles, California. Giltinis General Manager Adam Freier says he was delighted to sign two promising American talents and strengthen the club’s links with the Colorado XOs.
“Gelen has a unique skill of multiple disciplines as an athlete, from wrestling, football and basketball, while Shawn is one of those athletes that has an incredible engine, who could play multiple positions,” Freier explains. “They are both great signings and young men, which is a real credit to the Colorado XOs coaching staff and officials.”
Both Robinson and Clark took their first strides in the game over the past 19 weeks in this unique crossover experiment to coach talented football, basketball, and track athletes into potential professionals for the USA Rugby player pool.
“We at the Colorado XOs and the City of Glendale are extremely proud of both Shawn and Gelen,” Colorado XO Director of Recruitment Peter Pasque says. “They’ve done everything we’ve asked of them and more. We also would like to thank the LA Giltinis for taking an early interest in our program.”
Although Robinson and Clark will be playing for the Giltinis this summer, Pasque makes it clear that the players are only on loan. “The reason we are releasing these athletes to play for other teams for two months is because it will be a positive experience for them which will work out in the long run for our team.” After spending two months in Los Angeles, both players will return to Glendale in August to train, practice, and play for the Colorado XOs.
Successful But Challenging Experiment
While a 5-5 record may not sound impressive on paper, the XOs spring season record is admirable considering this group of men had never played together before nor had they ever picked up a rugby ball.
“We’re trying to bring in the best athletes and teach them the fundamentals,” Pasque explains. “The fact that we have only been working with these guys for 19 weeks and already have interest from the United States National Team speaks for itself.”
But there are still a few issues to address. While many individual players are thriving, others have succumbed to various injuries that Glendale did not anticipate.
“Overall this recruiting experiment has gone well, but there have been some unexpected challenges,” says Cassaday. “The injury rate was astounding and definitely took a toll on the team but we’ve learned from that, analyzed the injuries, and are understanding how to avoid them in the future.”
One of the most significant adjustments some XO athletes, especially those who are former football players, had to make was learning how to play without a helmet or pads. Cassaday says that aspect has been a major part of the learning curve when it comes to tackling and overall movement.
“Initially, all we could evaluate was their physical stats,” she explains. “Some players were not invited back because they weren’t able to make the change to rugby so there are definitely recruiting changes that will be implemented for the fall season.”
Pasque adds that individually the majority of the athletes are doing well but there is significant work to be done in terms of the team as a whole. Of the 30 players recruited, he says that approximately one third were cut, one third are serviceable, and the rest have the potential to develop into elite rugby players that can make a difference in the World Cup.
“At the moment we’re seeing more individual successes than team successes but we’re going in the right direction and learning quickly,” he explains. “This whole thing, which was sponsored by the City of Glendale, has a great mission and purpose and we are taking steps to make it even better.”
Worldwide Docuseries Release
Film Crew: A behind-the-scenes look at the making of the docuseries that will be released to a global audience in the coming months.
Further exemplifying the significance of Glendale’s crossover experiment is the attention it has garnered from Spring Media, an international full-service sports media agency, along with Rugby Factory TV. The two entities have partnered in the worldwide distribution of a new documentary series about Glendale’s crossover program. Slated for global distribution this fall, the first season of the docuseries (appropriately called RugbyTown) will show how the Crossover Academy has been recruiting NFL-quality American athletes and training them full-time in a residential high-performance environment.
“RugbyTown USA’s mission is to help the United States win the Rugby World Cup within the next decade,” says Glendale Mayor Mike Dunafon. “The rugby world has long seen America’s greatest athletes on the football field or the basketball court, but now the RugbyTown Crossover Academy is training those athletes to play rugby at the highest levels internationally.”
He continues, “We are delighted to be working with Spring Media to offer the RugbyTown series to the world so that viewers can get to know the players and coaches who have set out on this incredible life-changing and historic journey.”
According to Spring Media Commercial Manager Craig Neilson, the docuseries is “tailored to both the global sports audience and those looking for high-quality entertainment in general.” The premiere season will feature 10 episodes ready for distribution on August 1, with season two dropping at the end of 2021.
Documenting The Action: Slated for release this fall, RugbyTown will showcase how Glendale broke new ground by training elite American athletes how to play rugby.
“With our embedded production team, we’ve captured the players’ transformation from individual athletes into a cohesive rugby squad,” says Patrick Guthrie, Co-Founder & Chief Content Officer at Rugby Factory TV. “RugbyTown is the story of these extraordinary young men, their coaches, their families, and their mission to win the World Cup, all told by the players and coaches themselves.”
Upcoming Season
Looking ahead to the fall, the focus of the XOs will be competing against teams in South Africa — a country where rugby is extremely popular and the competition is intense. The plan is to do a three-week tour, play as many games as possible, and train with high level clubs — especially the Sharks and Blue Bulls which are two of the top South African rugby teams.
Stateside, Glendale is working on compiling a fall schedule for rugby enthusiasts to look forward to at Infinity Park. Cassaday says they are hoping to play against D1 programs, MLR academies, and teams like the Blue Bulls who are willing to travel to compete.
Frontline Footage: Rugby Factory’s film crew has been documenting the Crossover Academy’s progress over the last few months.
Although rugby is clearly a significant part of the Glendale culture, Cassaday says that ultimately the program is part of the City’s economic plan to put Glendale on the map. By attracting visitors to enjoy all the bars, retail, restaurants, and hotels Glendale has to offer, she hopes that other rugby teams will want to visit and train here as well. Additionally, Cassaday says that the idea is that if Glendale invests in travel to play and train with foreign teams, the foreign teams will reciprocate.
Fans can look forward to watching the XOs play in the RugbyTown 7s tournament August 20-22 at Infinity Park. For more information and updates, visit www.infinityparkatglendale.com/colorado-xos.
