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Category Archives: Ketchum

Five essential exercises for ski training

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It’s not too late to build the strength and stamina needed to hit the slopes

 

Preparation plays an important role in athletics. And now that it’s not long before the mountain opens; it’s not too late to build the strength, endurance and power needed for the demands of skiing, and decrease the risk for injury. Here are five key training tips to start off the ski season prepared, and excited for a new season.

1. Get out the door.

When it comes to having a great day on the hill, a strong cardiovascular base will make your time on the mountain fun, rather than being out of breathe and exhausted. Head out to local trails, for both steep short climbs and longer hikes, or if pressed for time, indoor cardio equipment. Try to do cardio workouts 3-5 each week, for 20-45 minutes.

2. Knee control

Squats and lunges strengthen all the muscles that stabilize and support your knees. But to do them right, you want to train the correct hip and knee angles. If you have knee cave when your bend your knees  (i.e.; your knee falls in) for example, it typically means that the gluteal medius muscles (middle butt) are weak. Single leg squats, using a band above the knee, strengthen the glutes and hips, while stabilizing the knee. This will help you improve your coordination of the whole movement and translates to better skiing. 

3.Tempo for tough legs 

Strengthening the quads and hamstrings is paramountto carving great ski turns. Front squats make your legs stronger, as these train primarily “concentric “ strength-the strength it takes to press out of the bottom of the squat. Keep doing them, as they are great. When it comes to alpine skiing though, gravity helps you down the hill. From a strength perspective, your legs first fight gravity from being forced into the hill, and then pop up, into the next turn. Adding “ eccentric” training, like “squat jumps “and “skater’s hops “ mimic ski turns. 

Eccentric is the action of a muscle lengthening: for example, remember a time hiking down a mountain that made you sore, not the hike up the mountain. In squat jumps, land, and slow down your deceleration, (about 2-3 seconds) to train eccentric leg strength. 

 

4.Dynamic balance 

Skiing is dynamic. You tip a ski (or board) onto its edge, balance your weight over that edge, and then the ski turns. Like magic. When you are skiing well, you look relaxed, fluid, and in balance. Dynamic balance also helps you react to changing snow and light. To train balance, stand on one foot for one minute, writing the alphabet with small movements of the free foot and ankle. Progress the move to standing on a BOSU,  (a half- ball) or a square of foam. 

5.Intra-abdominal pressure; your core 

A strong core makes it easier for your whole body to move together when you are carving a nice round turn. The core muscles splint the entire trunk and torso. In PT speak, the core is known as the lumbo-pelvic-hip complex, and is actually 29 pairs of muscles. All of these muscles work together; the abs, hips, and lower back, to transmit and generate force between the lower and upper body.  Practice planks, with your forearms underneath your shoulders. Staying straight from your head to your heels, lift one leg upward, and hold for 2 seconds. Alternate lifting one leg at a time, for 35 seconds.

Click on link to view exercises athttps://vimeo.com/365178195

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_1ef45404-eb7c-11e9-8ecd-2f3e568fe60a.html

Fix your back pain; don’t forget your glutes

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Through proper exercise, movement, and posture, you can help low back pain.

Kevin Mullins, a master instructor for Equinox Sports Club in Washington, D.C. understands low-level chronic back pain and found three recurring issues that personal trainers can address with their clients. Excess bodyweight, sedentary lifestyles, and improper exercise selection, are areas a trainer can help a client with, all factors having a correlation to low back pain. It is estimated that over 84 % of the population will experience an episode of LBP, from children to the elderly, at some time during life.

As well, age, stress, occupational factors, lack of flexibility or hyper-mobility, sports, postural habits, and smoking are other contributing factors.

Recovering from low back pain is a long complex road. If you are in pain, but not dealing with any diagnosed or diagnosed medical issue, you fall into the category of mechanical low back pain, or LBP.

Unlike a car, says Dr. McGill, one of the most widely respected spine researchers in the world, where you change one thing and it’s fixed, fixing a back is different. Back pain is more complicated and is much more than just fixing one part. Because, McGill notes, it comes down to cold hard science.

How the  spine functions and it’s relationship the rest of the body is the key to being free of back pain. Through proper exercise, movement, and posture, even disc bulges can be made less painful, and usually pain-free, he notes. 

Of course it’s hard to stick to a program if you are in pain. You lose the very conditioning that could help treat LBP, or even more frustrating, gain unwanted weight.That extra weight is the number one reason clients turn to a trainer, with or without low back pain. Healing starts to occur when you keep the bigger picture in mind; a good diet,adequate sleep, and a matched activity/ training program.

Tip #1 The Big Picture 

A traditional strength training can improve strength and muscle mass. Overall body strength as well as a daily walking regime are important part of a client’s program to become free of back pain.

Tip #2  Bend at the hips, rather than the spine 

There is a direct correlation between posture and pain. You can reduce episodes of back pain by reminding yourself to bend at the hips, which is a ball and socket joint, not the back. The spine does bend, but repeated spine bending, whether it’s picking up a weight in the gym, or swinging a kettlebell, could eventually lead to delaminations in the layers of the discs. Someone swinging a kettlebell, along with their back, instead of stabilizing the spine while doing so, to protect the spine, risks further trauma to an already sensitive back. When you’re performing squats, for example, sink your hips back towards your heels, like sitting onto a low park bench. Keep your eyes forward. Use your hips rather than round your back.

Tip #3  Rethink the core 

To enhance back fitness, you need a strong focus on core strength, as theses muscles play a protective role. The internal and external obliques, transverse and rectus abdominals, and the erector spinae are arranged around the spine and act as guy wires to allow the spine to control movement, bear loads  and facilitate breathing. But all too often you see good athletes and gym members entirely focused on just the rectus abdominis, commonly known as the “6 pack”. If we go back to our car analogy, focusing on only one part won’t solve back pain.

The core musculature extends to the entire body,  from the upper back down to the pelvis, not just the 6 pack.The lats, trapezius, the gluteals, hamstrings, hip flexors and inner and outer thighs all have an impact on the spine. 

Typically what happens with someone experiencing low back pain, is that that pain hasn’t allowed them to adequately train. The outcome is weaker core and gluteal muscles. This is where science comes in.

To see how important the glutes are for strength, try this exercise; Stand on one leg and balance. Then sink your hips back slightly, behind your heel, and see how much more stable standing on one leg feels. This is a great demonstration of the role the gluteals play regarding core strength.

Your progression, with an awareness on good movement patterns, including planks, back rows, squats and bridges, for example, should be aimed at strengthening more and more of your whole body, back to health.

( edited )https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_d44c4e26-d581-11e9-bddf-b7175436d170.html
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Are you doing it right? How to do standing bicep curls

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If you needed to work on your balance, standing on one leg, say for 30 seconds, is a good exercise. A good cue would be to imagine your stance leg as a wood post, or that you cement your foot into the ground. Besides helping improve your balance, the muscles of the lower leg play a role in helping you stand on your leg. An exercise like this, standing on one leg, offers a practical carryover to a real-life situation where you just might need to be strong on one leg. A goal of strength training is not only to improve strength, but also to improve function and prevent injury.

The barbell or dumbbell bicep curl is an arm strengthener, common in resistance training. The action involves elbow flexion, or bringing the hands toward the face. Most people stand with their feet side-by-side, or parallel, to perform them. Front-loaded exercises, like the barbell biceps curls, shift the body’s center of gravity forward, outside of your base of support. What typically ends up happening is that most people sway their trunk backward to counter the added weight in front of them, lose their postural control and end up stressing the lumbar spine.

It’s always a good idea to limit compressive forces on the back. Research shows that having weights alongside the body, rather than held out front of the body at shoulder height, is much more spine-friendly.

If you think about daily activities, such as lifting a big UPS package, or carrying something in front of you, most people would lift or stand in a staggered stance, as it is more stable.  As training is meant to improve function, it makes sense to train in positions that mimic real life, not just a single muscle.

As we age, it becomes even more important to train not just muscle, but movement. Countering muscle disuse through resistance training is a powerful intervention to combat the loss of muscle strength and muscle mass. Independence, mobility, psychological well-being and healthy life expectancy are all benefits.

Lifting groceries or a basket of laundry requires not only strength and mobility, but also good postural control, much like the front-loaded bicep curl. What foot position would give you a larger base of support so you don’t fall? What foot position would give you better stability and balance when doing tasks such as lifting?

Getting back to the bicep curl, the question of which stance was better—parallel or staggered—was recently addressed by two studies at the National Strength and Conditioning Association national conference. The studies showed that the staggered stance provides a bigger base of support anteriorly. Keep in mind that any front-loaded exercise, like the bicep curl, shifts the body’s center of gravity forward. Standing in a staggered stance helps maintain overall stability and balance. It turns out that all muscle activation is the same, no matter your foot position. This includes forward-and-back trunk sway, external obliques, lumbar erector spine, front shin and side shin activity. Whatever stance, staggered or parallel, that you are most comfortable with, without back sway, is good lifting technique. Add an image such as your legs as wood posts, or Krazy glue your feet into the ground, and your bicep curls will look and feel great.https://www.mtexpress.com/wood_river_journal/fitness-guru/article_a6726150-bf8f-11e9-b702-0348f49bc0a0.html

Spend a little time in nature for health; two hours a week makes the cut

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Spend a little time in nature. A walk on a wooded trail, or sitting by a stream on a sunny day is good for the soul.

A walk on a wooded trail, or sitting by a stream on a sunny day is good for the soul.  Or maybe you like to collect and hold smooth stones or leaves or watch a sunset to feel alive and well. Having a connection to our natural environment improves physical, mental and spiritual well-being. Numerous studies on happiness and well-being show that time spent outside, like taking those wooded walks or simply digging up earth while gardening, can have such a positive effect on your state of mind. And the time allotted to nature doesn’t mean you have to move to a lakefront property.  A new large-scale study found that spending at least two hours a week in nature is a key dose for good health and well-being.

As humans, we are entwined with nature. Do you ever wonder why outdoor cafe patios are packed in cities and towns come springtime? Or why doctors choose realistic nature landscapes or murals in their examining rooms? Our connection to nature is deeply rooted in evolution, and as humans, we adapt so much better to natural settings than to man-made ones.  Natural light, not time in front of a screen, is therapeutic. Our stress, blood pressure and immune system are all affected positively just by being outdoors.

Research shows that we need to connect to nature to promote happiness, as there is a spiritual enhancement that is linked to the human-nature experience. People living in leafier areas, close to green space, have lower levels of stress, regardless of age, race or the socioeconomic status of their neighborhood.  Children encouraged to spend more time outside are also less prone to problems like anxiety, depression, obesity and asthma. The same benefits apply to teenagers, as well as improving their coping skills.

This very week in July, for many years, I attended a yoga retreat tucked away on 100 acres in Wyoming. Participants have the choice of staying in a big lodge, cabins, yurts or tepees. All the attendees living in urban settings told me that all year long, they looked forward to staying in the yurts or tepees. For them, being out of the city and being able to have an immersed nature experience was heaven. (I’ll be honest; I stayed in the lodge; my boyfriend and I camp most weekends.)

You can improvise a wilderness retreat, as being outdoors for a couple of hours a week can improve our well-being. The author of the study, Dr. Mat White, of the University of Exeter Medical School, said, “It’s well known that getting outdoors in nature can be good for people’s health and well-being, but until now we’ve not been able to say how much is enough. The majority of nature visits in this research took place within just 2 miles of home, so even visiting local urban green spaces seems to be a good thing. Two hours a week is hopefully a realistic target for many people.”  Think of writer Mary Davis the next time you step outside: “A walk in nature walks the soul back home.”

Connie Aronson is an ACSM-certified exercise physiologist at the YMCA in Ketchum. Learn more at www.conniearonson.com.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_e930bc12-a99b-11e9-aa57-777390b636bd.html

Stretch to stay on top of your summer game

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We all want to enjoy summer to the max, and that means more time outside, doing the activities and sports that warm sunshine offers. But each sport has specific demands on your body. A stretch routine after a ride, golf game or hike can make a difference in staying up to the task, especially as you age. Flexibility can decrease as much as 50 percent in some joint areas. The good news is that this loss of motion can be minimized with a regular stretching and range-of-motion routine.

For decades, coaches have thought that pre-exercise stretching was important for their athletes, and would prevent injury or muscle soreness. However, copious research on the topic of flexibility challenges that old belief. It is thought that due to an alteration in joint connective-tissue compliance, stretching before workouts may lead to greater joint instability.

What the research shows is that stretching will help you achieve positive long-term performance outcomes when done at times other than before performance. A warmup that increases blood flow, like arm circles, or leg swings, to get a mild sweat beforehand, is a better injury prevention component.

Your post-game stretches have to be specific to target the muscles that have been stressed or overused or have a reduced range of motion. Here are some tips to ensure that you end a great day outside energized, happy and loose.

Cycling: Stretch after you get off the bike

The quads and hips are big players in cycling, used powerfully and repetitively, and stretching afterward helps combat tightness. Cycling is different from other sports in that force is primarily produced as the muscles are shortening. In cycling, the pedal stroke doesn’t use the full range of motion of the hip, knee or ankle. Running, on the other hand, bends your knees as you raise your thigh, but straightens and extends your leg to push off the ground.

Cyclists also spend a lot of time bent over in the riding position, which puts the hip flexors in a shortened position. Short, tight hip flexors add to achy hips and backs. Tight hip flexors, particularly the deep-seated psoas, can pull forward and down on the lumbar spine. When that happens, you lose an important lower back curve. No wonder your back can hurt after a long ride. Aim for post-ride hip, low-back and chest stretches. You can view those at vimeo.com/343122017.

Golfing: Get loose

Flexibility is imperative to improving your golf swing. Without flexibility, you won’t have the range of motion to unlock any of the power you already have, or are working on. Picture a golfer, at the final moment of follow-through from a fairway shot. That person is, for the most part, opened and stretched in a fluid spiral line of energy. That takes optimal range of motion in joints or groups of joints.

In just one round of golf, you end up swinging a golf club up to 300 times, including practice swings, and at speeds upward of 90 mph. That’s a lot of stress on your muscles, tendons and joints! A pre-game 5- to 10-minute warmup provides essential preparation for your game. Walking around a practice tee, leg swings or arm circles are ways to loosen up for your game. A good warm-up increases blood flow to working tissue as well as velocity of nerve impulses to muscles. It should be relatively easy, inducing a mild sweat. Stretching is recommended after your game. Click on this link for a golf-specific flexibility routine: vimeo.com/343122336.

Connie Aronson is an ACSM-certified exercise physiologist at the YMCA in Ketchum. Learn more at www.conniearonson.com.https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_6eacb7c8-9377-11e9-9a99-5301d856d0cc.html

Good posture is relaxed, not forced

Image

Wouldn’t it be nice if our posture was always perfect, vertical and symmetrically balanced? Yet as in life, it’s never that way. When it comes to our posture, many of us tilt, shift, slump, and bend, and it can feel like an uphill battle against the gravitational field of the earth. Yet if your goal is to improve your posture and have a healthy spine, we want to continually practice healthy movement habits. We all have some imbalances, and old habits. Tensing your shoulders, holding your breath, or a forward head are counterproductive not only in weight training, but in any sport.  Tomas Myer in his book Anatomy Trains, writes that everyone has a story, and good stories always involve some imbalance.

Good posture is relaxed, not forced.

Good posture is an easy upright alignment, where the body weights of your head, chest, and pelvis are poised one atop the other, like a stack of colorful wooden building blocks. The spine’s “ home-base” is it’s natural neutral position, where it is in the least stressed position.


The ease of good posture allows for its’ three natural curves; the neck, or cervical spine, the mid-back, or thoracic spine, and the low back, or lumbar spine. Standing or sitting up straight allows for the presence of each of these three natural curves. Beyond looking symmetrical though, there are copious muscles and connective tissue webbing working to support the spine. It isn’t a freestanding pillar, writes Dr. Stuart McGill, Professor Emeritus at the University of Waterloo and author ofBackMechanic.  Instead, he says, think of it more like a radio tower, a tall metallic structure stabilized by guy-wires that are connected to the ground.  The guy-wires act in the same way that the network of muscles and ligaments that surround our spinal columns do, providing strength and support.

Reminding yourself to pull your shoulders back is only part of the posture picture. Alignment is dynamic, neurologically adaptive, and certainly has an emotional component. Finding out where your muscle tension lives, your neck, for example, is helpful to find that particular pattern that causes the trouble in the first place. It’s known by the “ everything-connects-to-everything-else principle. “ It helps to understand which muscles are shortened or tight, or which emotions might be contributing to that feeling, and how that affects the whole body. 

Using imagery to improve spinal alignment

Using imagery can help you experience an incredible release of muscle tension. The Franklin Method uses imagery metaphorically, and is helpful if you are unfamiliar with anatomy. Here are some images from Eric Franklin’s book Dynamic AlignmentThrough Imagery, to try to help improve your spinal alignment. You just might discover a very fixable imbalance.

Lighting designer aligns the spine (lying, sitting, or standing):

1.Visualize the spine as a chain of spotlights. Turn on all the lights and observe their focal directions. If they shine in many confused directions, adjust them so that they all focus in the sagittal plane. Now adjust them so that they shine with equal brightness.

Head on geyser

2. Imagine your central axis to be a waterspout or geyser. Your head floats effortlessly on top of this column. Visualize your shoulders and your body as the water falls back down to the ground. Allow your head to bob on the top of the column of water. As the geyser become stronger, your head is buoyed upward. Let the power of the water increase the height of your head.


https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_aa648d9e-5188-11e9-9360-1381d385e740.html

Take a nap—it doesn’t mean you’re wimping out

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Take a nap-it doesn’t mean you’re wimping out

Being busy is overrated. Society expects that we need to be busy, and always on the go. Well, some days you just need a nap, and it doesn’t mean that you are lazy or have a lack of ambition. It’s a very important aspect of many cultures, yet in the U.S., it’s a badge of honor. As a result, we are becoming more and more sleep deprived.

A short nap of 20-30 minutes can help improve your energy, alertness and performance. A study on NASA military pilots and astronauts found that a 40-minute nap improved performance by 34 percent and alertness 100 percent. Think of a nap as a mini-vacation, not a guilty pleasure only for young children and the elderly. Elite athletes can benefit from them, as new studies show that naps contribute to better performance results.

There have been a substantial number of studies on the benefits of short naps outside the sports sphere, and in an athlete’s daily life, they can help recovery when he or she is faced with multiple training sessions in one day.

An athlete in an individual sport is more affected by poor sleep than are athletes in team sports, and studies have looked at how circadian rhythms affect performance. This new study recently published in Medicine & Science in Sports & Exercise examined the effects of a post-lunch short nap, after a full night sleep, on the athlete’s alertness and fatigue, involving 13 male karate athletes. In experimental sessions, athletes were randomly assigned to experience both nap and no-nap conditions. The Karate-Specific Test, one of the protocols used, was composed of two attacks toward a body opponent bag. Every punch and kick had to be made with the maximum power possible. Reaction times, mental rotation tests and tests involving online visual stimulus, as well as jump squats, were measured.

Karate encompasses strength, power, speed and cognitive skills needed to offend and defend against opponents. These athletes need lightning-fast decision-making and fast-reaction skills, and lack of sleep can be a major problem if they are in a competition, where they have to compete in several matches on the same day.

The 30-minute nap came out as a winner in counteracting a bad night’s sleep, resulting in significant improvements in alertness, fatigue and better overall performances. There was also noticeable improvement in response time, which can give an elite athlete an edge in high-level sports. An added benefit is that for a professional athlete, a nap has no chance of violating doping regulations.

Get the most benefit of a nap by doing it right. Twenty minutes is ideal to enhance motor skills and attention, and the best time to do so is between 1 and 3 p.m. Ninety minutes of napping offers rapid-eye-movement (REM) sleep, which helps make new connections in the brain and helps solve creative problems. If you take a nap too late in the day, it could affect your sleep. Also, if you are prone to sleep inertia, which is a feeling of grogginess and disorientation that can come with waking up from a deep sleep, it’s best to wait a few minutes to a half hour before doing something, well, like a karate match.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_501c5e32-3b9b-11e9-bdf4-e34818028c07.html

Coffee’s highs and lows

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Coffee may protect you against developing both Alzheimer’s and Parkinson’s disease.

You’re in your pajamas or sweats, and the coffee’s on. Without even trying, you’ve just done something positive, as coffee may protect you against developing both Alzheimer’s and Parkinson’s diseases. Though it’s certainly not a cure, a new study out of the Krembil Brain Institute investigated how certain components within coffee can decrease your risk of cognitive decline.

It turns out that the roasting process of coffee beans leads to higher quantities of a compound known as phenylindanes, which act as warriors against specific protein fragments common in Alzheimer’s and Parkinson’s. The other plus to the discovery is that phenylindanes are a natural compound, one from Mother Nature, and easy to extract for further research.

A hot cup of Joe isn’t for everyone, though, and many have turned to cold coffee because they find it less acidic, and want to avoid heartburn or gastrointestinal distress. The U.S. market grew 580 percent from 2011 to 2016 to cold-brew coffee preferences, which is a no-heat long-steeping method of preparation. A new study published in Scientific Reports shows that the pH levels of both hot- and cold-brew coffee are overall quite similar, ranging from 4.5 to 5.13 for all samples tested. So switching to a cold brew shouldn’t be a “silver bullet” to avoid stomach distress, cautions one of the authors of the study, says Megan Fuller, Ph.D.

You can be pleased about the merits of your hot-brewed coffee, as it has more antioxidant capacity than cold coffee, thanks to an organic acid called titratable. And we might not even realize that we are getting beneficial antioxidants in our diet, as, according to the National Coffee Association, 64 percent of Americans 18 and over drink at least one cup of coffee a day, with an average daily consumption of 3.2 cups. If you enjoy breakfast tea, you are consuming less than 150 milligrams of caffeine, compared with the nearly 500 milligrams in the same amount of brewed coffee.

Kids and caffeine: What are the risks?

Children are vulnerable to the effects of caffeine, and the American Academy of Pediatrics doesn’t want them ever touching the stuff. Or energy drinks. Because they weigh less than adults, when they do consume caffeine, its concentration in the body is higher per kilogram of body weight, and can cause headaches, dehydration, nervousness and difficulty sleeping or concentrating. Furthermore, its effects will last longer than the three to seven hours it takes for an adult to break down caffeine.

Bittersweet Addiction

We shouldn’t really like coffee, as it’s bitter, but weirdly, reports show that the more sensitive you are to the bitter taste of coffee, the more of it you drink. By evolutionary logic, you would typically spit out something that was bitter and might harm you. But a new study of more than 400,000 men and women in the U.K. suggests that the positive reinforcement, namely the stimulant elicited by caffeine, negates the bitterness, and instead, triggers our reward center. We associate “good things with it.”

Coffee or tea, that’s a daily habit that you could feel good about.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_35f127de-f42b-11e8-a3aa-33f96aed3c2e.html

Handle your habits

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You just come home from work. You aren’t particularly hungry, but there you are standing in front of the refrigerator.

Handle your habits

You’ve just come home from work. You aren’t particularly hungry, but there you are standing in front of the refrigerator. It’s as if unseen forces have led you there. Are you more likely to have a glass of water or go for the ice cream? What if you could see the ways in which you get caught in habitual responses, and learn to choose a fresh approach? What if that approach taught you how empowering every choice you make helps you grow?

Understanding habits can serve us really well, as they are fundamental to skill development. The good news is that your routines get things done. The brain, cites Frank Forencich in “Beautiful Practice,” is an incredibly powerful habit-forming organ. Every second of every day, he writes, our nervous system builds patterns of sensation and motor activity, always building on what came before, always seeking more efficient ways to process information into adaptive behavior. An easy action, choosing a glass of water over ice cream, creates a new and healthy behavior.

The habit loop

Habits work in a three-part loop of trigger, routine and a reward.

1. The first is the trigger that tells your brain which pattern to use. You are tired and see a pumpkin-spice triple latte advertisement. You are bored, and plop down on the couch with a remote.

2. The routine is the habit itself; you get in line at Starbuck’s. Or you’ve spent the last hour scrolling on Facebook.

3. The reward is what makes the habit persist. That could mean the boost of caffeine or a feeling like you finally get to relax after a busy day (which you deserve). To break the three-part loop means only changing one thing. You get to keep the reward, but you have to change your routine. Keep it very simple—a five-minute walk or a familiar slow stretch.

Scientists tell us that we are not one self, but multiple selves. There is a part of us that wants immediate gratification, and a part that wants to be our best self. Kelly McGonigal, psychology professor at Stanford and author of “The Willpower Instinct,” writes, “If there is a secret for greater self-control, the science points to one thing—the power of paying attention. It’s training the mind to recognize when you’re making a choice, rather than running on autopilot.”

3 Simple Things

Here are three simple steps from James Clear, author of “Atomic Habits,” that you can do right now:

1. Start with a habit that is so easy you can’t say no. Want to exercise more, but always tell yourself you don’t have time? Your goal is to exercise for one minute today. That could be 10 jumping jacks.

2. Take time to understand exactly what’s holding you back, so you can begin to finds ways to interrupt your knee-jerk responses.

3. Develop a plan for when you slip and get down on yourself. Replace the guilt, stress or shame with a motto. Clear suggests making this your motto: “Never miss (a workout, good night’s sleep) twice.”

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_e70e9be8-d8a4-11e8-a572-03310d489898.html

 

Beat the heat with hydration

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    Water is essential for life, as it makes up 60 percent of the average person’s bodyweight. Before we go on and talk about the importance of hydration in the summer, and how to monitor your hydration status, go ahead and grab a big glass of water, because if you’re like me, always forgetting to bring my water bottle to work, you might be dehydrated.

    Looking at urine color is the quickest way to monitor hydration. Clear to light yellow color indicates adequate hydration, while darker colors, as in the doc’s hued color charts, indicates dehydration. Keep in mind that certain vitamins and supplements can make the color of urine not representative of hydration level. For example, high doses of vitamin B can cause neon yellow pee, or vitamin C or riboflavin that contain carotene can cause yellow to orange colors.

 This year’s three-week race had many days over 86 degrees, and starting and ending the day hydrated was key. With all the time spent outside this summer, it is important to do the same. You want to have adequate hydration throughout the day—make it a habit throughout the day and not just before or after exercise.

    On any given hot day, the heat and dry conditions contribute to the water our bodies lose and needs to be replaced. A common recommendation regarding how much water you should drink is eight eight-ounce cups a day. That’s easy to remember, and a reasonable goal, according to the Mayo Clinic. However, everyone is different, and the actual amount of water needed depends on a number of factors, such as heat and humidity, and individual differences, including sweat rate, body mass and exercise intensity and duration.

    Signs of dehydration are:

  • Dry mouth
  • Tiredness
  • Thirst
  • Decreased urine output
  • Dizziness or feeling lightheaded
  • Nausea
  • Headaches
  • Irritability
  • Dry skin
  • Urine darker than normal

    Make it a habit to carry a bottle of water with you. If you have a water bottle labeled with volume measurements, put rubber bands around the bottom of it. Every time you finish a bottle, slide the rubber band to the top to help remind you to drink throughout the day. Remember also that all foods have some water in them, especially summer fruit and vegetables. What a good way to stay healthy and hydrated!

Printed in the Idaho Mountain Express August 3, 2018 https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_0c8ba828-9685-11e8-88e5-63d01c110e57.html