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By Saul Guznay | Sept. 05, 2017, 2:36 p.m. (ET)

Whether its your first or your 10th time dealing with injury, we all want to get back to training as soon as possible. For many triathletes, our sport is therapy, quiet time and even a way to socialize. So when we find out we have to reduce or even completely stop training, its a strange feeling. Depending on the kind of injury you have, the turnaround time can be from a few days to a few months. Yet, the approach is the same and maybe this article can help give some insight.

Here are four common types of injuries that multisport athletes encounter and approaches to recovery. Keep in mind that your current fitness level, age and the area of injury play huge parts in the recovery process and shouldnt be ignored. Remember to consult your primary physician or sports doctor for a proper diagnosis and treatment plan.

Ligaments, tendons and muscles have amazing tensile strength when you think about what they do during exercise. However, when they are pushed past their flexibility limits or not properly warmed up, they can get injured. Unless youre told by your doctor theres a tear present, the recovery is on a week-to-week basis depending on the area of the body. For ligaments in the ankle, it might take longer because theres reduced blood flow to the area and chances are you are on your feet so its not getting absolute rest. For minor muscle strains, the recovery might be quicker if its in the upper body, but reduced exercise intensity and massage helps speed up the process. Foam rolling, light stretching and therapy exercises using elastic tubing are appropriate as long as there is no pain in the area. Complete inactivity isnt suggested because muscles become tighter and atrophy can set in. The idea is to bring blood flow to the area, not to work on increasing strength.

Physical therapy is usually not needed in cases like these unless the doctor recommends it. Being patient and listening to your body is the best bet. Taking it much slower in this part will help you be speedy on race day!

Im referring to issues such as stress fractures, bone bruises and tendinitis in this section. Outside of hitting your head in the pool or falling off your bike, running is a big cause for injury because of repetitive ground impact. It happens to professionals and age-groupers alike. Some athletes over train and some athletes under rest. Both groups dont allow the bones and their connective tissue enough recovery time to get stronger for the next training session. Stress fractures in the metatarsals and shin bone are quite common and if you have the starting stages or already have a stress fracture, its not wise to continue running. Its not worth being out of commission for months wearing a boot. Even if you dont completely break the bone, you might be suggested to wear an air cast just to minimize the amount of pressure when walking.

When it comes to training, more isnt always better. Depending on your individual training regimen, we each have a limit to what we can handle in the swim, bike and run. Just because swimming and biking eliminate much impact from the joints, there can still be issues. If youve developed overuse injuries in the neck and shoulders (biking and swimming) or pain in the hips and lower back (biking), consider lowering the training volume and hitting the gym to bring the body back to neutral. For swimming, this can involve strengthening opposing muscles not used such as the rhomboids and pecs, working the external rotators, and even neck strengthening exercises. For biking, this can involve doing hip flexor, abdominal and pec stretching in addition to strengthening the lumbar muscles with exercises like the Romanian deadlift. We want to finish with a strong run and that relies on a relaxed, tall posture.

Unknowingly, practice makes perfect is a phrase that leads many people to injury. In their efforts to improve quickly, proper technique is often a secondary thought. In swimming and running especially, efficient technique not only prevents wasted energy but minimizes compensatory muscles from doing the major work. Improper bike fit (i.e. seat/handlebar height, crank arm length, aerobar position) is also another way people develop overuse injuries after only a few months of training.

Many of these issues require the help of a competent coach and/or bike fitter. Its a minimal investment when compared to the time and energy cost of missing weeks worth of training when your body says no more. Tackling these issues as well as having a well periodized program that accounts for training volume is fundamental to having a successful triathlon season. Remember, everyone is a little different so if you have any questions, ask a USA Triathlon Certified Coach to get started in the right direction.

Saul Guznay, M.S., is a New Jersey-based strength coach who earned an IRONMAN Bronze AWA status (2016) and still competes in Olympic-distance triathlon. His experience working with general, athletic and youth populations in the fitness industry has helped him become a sought-after coach. At Exercise Lab Multisport, there are many programs that can help you perform your best. More info can be found at elmultisport.com.

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.

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How Soon Can I Train After an Injury? - TeamUSA.org (blog)

This is not your grandparents senior center.

That is the message that many centers here and around the country are conveying during National Senior Center Month in September.

If I could dispel one notion it would be that senior centers are for old people, said Kathryn Ender, director of the Greater Niles Senior Center, who prefers to refer to the sites as activities centers. We have a lot to show people.

As baby boomers begin to retire, they are looking for ways to stay active and involved, and are finding their local senior centers are a good place to start, according to Cindi McLaughlin, director of the St. Joseph-Lincoln center.

In the last quarter, her location saw a 45 percent increase in participation in exercise classes and a 35 percent uptick in overall attendance, McLaughlin said. Some exercise classes draw up to 70 and 80 people at a time. The center maintains a database of 3,100 names and sends its monthly newsletter to 2,100 addresses.

In fact, the demand is growing so much that the St. Joseph-Lincoln site is looking at expanding its building, and has been working with Andrews University students to review ideas, such as an outdoor walking track, McLaughlin said.

Ender said the Niles center sends newsletters to 4,000 residents, and sees an average of 100 people a day come through the door.

Berrien County has seven senior centers supported by tax dollars: Benton Harbor-Benton Township, Buchanan, Central County in Berrien Springs, North Berrien in Coloma, and River Valley, along with St. Joseph-Lincoln and Niles. Residents who are 60 or over, or who have a spouse over that age, are eligible to join.

McLaughlin agreed that there is a misconception that the centers are places where people sit around and play bridge and bingo. Those popular activities are still enjoyed, but they are the tip of the iceberg as to what is offered, she said.

A lot of people dont realize what we have here, McLaughlin said. A lot of people dont even know we exist.

Programs that help members stay fit and flexible are increasingly in demand. Along with daily exercise sessions, theSt. Joseph location added a full circuit weight room in April.

Member Phyllis Herod said the exercise classes help her stay active in her daily life.

If you dont use it, you lose it, Herod said.

Along with the exercise classes twice a week, Herod participates in the Stitch and Chat group. She admits that its probably more chat than stitch, as the members create colorful crocheted items that are sold to help support programs. Herod also takes part in a quilting group, a book discussion group and volunteers at the front desk four days a week.

McLaughlin said that with only six paid staff, the center greatly relies on its senior volunteers to keep things running. It employs 31 volunteer drivers that transport members to and from the center, as well as medical and other appointments.

The transportation service is probably one of the programs best-kept secrets, McLaughlin said. The center has a Friendship Garden raised beds that members maintain

The center also offers day trips to Chicago for theater performances and baseball games, along with overnight excursions such as Mackinac Island and as far away as Cape Cod. They even have a mystery trip, where the destination is kept secret.

Ender said she has worked with older residents for 30 years, and has seen a shift toward requests for more dynamic activities among newer members.

At Niles, that has included yoga, line dancing, cardio drumming and zumba exercises. Some county centers offer Tai Chi.

Ender said the centers are sources of reliable information that residents need as they get older. The Niles location provides assistance in enrolling in Medicare, as well as advice on filing taxes and applying for Social Security benefits.

Many people just come to socialize, McLaughlin said. Her center has even seen romances and marriages spring up.

Participants can learn lessons in positive aging from longtime members.

Arden Pridgeon, 93, attends the St. Joseph-Lincoln center, located in a former elementary school on Lincoln Avenue that his four children attended. He calls it his second home, where he takes part in exercise classes three days a week, and a walking club two days a week.

That pace apparently gives Pridgeon, a decorated World War II veteran, the motivation and energy to continue his other activities outside the center, which include the Lions Club, serving as a founding board member with Lest We Forget and assisting with Hospice for Veterans. This year he received theMargaret B. Upton Volunteer Leadership Award.

Josephine Smith began attending the St. Joseph center after she retired as administrative assistant for the Benton Harbor-St. Joseph Waste Water Treatment Plant. Her doctor recommended that she exercise every day.

I thought no way, Smith said, but now she goes from one class to the next.

Its a great place to be, Smith said. Come and see and do what you can.

The theme of the National Council on Agings Senior Center Month is Masters of Aging. The organizations website points out that 76 million baby boomers have been given an unprecedented gift of health and time; but to a great extent, older adults do not make the most of this phase of life.

The council offers an Aging Mastery Program designed to encourage behaviors that lead to improved health, stronger economic security, enhanced well-being, and increased societal participation.

In recognition of Senior Center Month, McLaughlin said her location is conducting a survey of its members on how participation has had a positive impact on their lives and how they have been enriched, engaged, enlightened and empowered.

Three winners will have their comments recognized, she said.

Ender said her center doesnt have anything in particular planned to recognize the month, and will just continue to grow and adapt to meet the needs of its members.

Here every month is senior center month, Ender said.

Information on the Aging Mastery Program is atwww.ncoa.org.

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Senior Center Month helps promote active lifestyles - Herald Palladium

Kathy Hanks

Whenit comes tohobbies, John Shaffer can only think of one- work.

It's how the 90-year-old Hutchinson attorney enjoys spending his time.

Continuing to serveas counsel with Martindale Swearer Shaffer Ridenour LLP, he considers himself lucky.

As long as you have your health and your mind you can help people, Shaffer said.

But he also knows when its time to bow out from certain leadership positions. Thats why after 15 years serving as president of the Delos V. Smith Senior Citizens Foundation, he resigned earlier this summer. He still plans to remain on the board of directors and will continue his weekly pro bono senior consultations at the center.

For the past 40 years, the Delos V. SmithSenior Citizens Foundationhas been a focal point in Shaffers life, beginning when Delos V. Smith Jr. came to him with a dream that led to a community center for those over age 60.

By March 1987, the doors opened at 101 W. First Ave. in the front of a building that had once been Smiths parents' harness business. At first, there was a car repair shop in the back of the building. But when they were ready to expand south, they took over that space and eventually expanding into the neighboring space to the west.

Helping a vision become a reality

Shaffers earliest childhoodmemories include Delos V. Smith Jr. His parents, Hutchinson attorneys Don and Mabel Shaffer, were friends with the Smith family. Don Shaffer handled their legal affairs. That was handed over to John Shaffer when he joined the firm.

At the time, he wasnt the Delos we all remember, Shaffer said. He was avery good looking young man.

During his career he acted, produced and directed plays on Broadway and London. He starred in a number of movies and television shows before retiring to Hutchinson.

He loved to shock people, Shaffer said. "I grew up around him and he was so accomplished. He was a beautiful pianist, he spoke about seven languages."

By the last decades of his life, as hespent more time in Hutchinson, he became known as an eccentric with his long beard, dressed in sweatpants and fishnet tank tops.

People would ask why he didn't shave his beard off and he said there were lots of parts where they required beards and it was easier to already have it, Shaffer said.

His bushy beard was short in his role as Scanlon in the movie One Flew Over the Cuckoos Nest, Shaffer said.

His friendship with Marilyn Monroe is legendary. Supposedly, Smith had to lift her on the stage the night she sang Happy Birthday to President John F. Kennedy because her dress was so tight. Later that night thedress tore down the back and it was Smith who sewed it for her.

Maybe he did, Shaffer said, of the story. He had no reason to exaggerate. He wasn't trying to impress anyone.

Smiths original idea was to set up a theater in Hutchinson. But as he grew older, he began to recognize that the community would be better served by having a senior center for those over 60.

Nine years later the Delos V. Smith Senior Center opened in March 1987.

When organizing the board, Delos said he wanted his banker, his accountant, his doctor, lawyer and judge to serve, Shaffer said. I proposed term limits but Delos didn't have any use for that.

I just thought a rotation on the board made sense. But Delos was comfortable keeping the people he knew and liked. He said if they wanted off they could resign.

Shaffer and Nation Meyer are the only two original board members still living.

Though he died in 1997, Smiths dream is a reality today.

Board member Kent Longenecker recalled that Shaffer and Smith visited Good Shepherd Centers together as Smith came up with the concept of what he wanted the local center to become.

John has been the steward, Longenecker said. I can't think of a better word to describe his dedication and work to accomplish what Delos wanted. The center has beenblessed to have many volunteers, and at the very top is John.

Whats been accomplished

The board has an obligation to the foundation to keep Delos Smiths objectives going, Shaffer said.

At the time of his death, the eccentric man who would rather save money buffing the floor himself, bequeathed his estate of $25 million to the Delos V. Smith Senior Citizens Foundation. His intention was to promote educational and cultural programs and support the performing arts, and he wanted the center to be free of charge. The only expense is for personal project supplies.

The people of Reno County are lucky to have this organization, Longenecker said.

The center has grown remarkably, Shaffer said, and he believes Smith would be proud. The month's schedule is packed with everything from Yoga and manicures to Tai Chi and Qi Gong classes. The schedules keep growingwith up to 40 people for chair exercise classes.

Certain days are busier than others. Every Tuesday about 80 to 100 people show up for bingo. They have about 900 people for the annual Thanksgiving dinner.

In the past several years, Shaffer says 68,000 people had come through the doors and the numbers have gone up every year.

All these years later Smith is still a presence in the building. Autographed black and white photographs of Hollywood stars line the walls in the centers auditorium. Many signed by the artists, with special wishes to Smith.

There are also photos of Smith that show theprogression of the man. His baby grand piano is on the stage and his collection of Lester Raymer artwork lines the hallway.

When he joined the board, Shaffer never dreamed he would be spending 40 years involved with the center. A year ago he told the board he would step down when he turned 90 in April of this year.

I am reaching an age where I dont know how much longer I am going to be around and theyneeded to plan and get somebody to carry on what we have been doing, Shaffer said.

Shaffers retirement follows that of Earline Polk, who served as the centers director for 25. She stepped down in February.

The center wouldn't be what it is today without Earline Polks dedication and loyalty and the things she did, Shaffer said.

The board continues to search for a new director.

Meanwhile, Dr. Jack Wortman will serve as president, Butch Dillon will serve as vice president and Diane Lee is treasurer.

As for fulfilling Smiths vision, Shaffer hopesthe manwould be happy with the way the center has evolved.

Delos hoped this would go on forever, Shaffer said. And we do too.

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Handing over the reins - The Hutchinson News

In Los Angeles County, signing up for Medi-Cal is often followed by a phone book-sized directory landing on your doorstep.

The 2017 directory for L.A. Care, a local Medi-Cal health plan, is 2,546 pages of doctors names listed by city, by specialty anesthesiologists, gastroenterologists, ophthalmologists. It includes hours, addresses, phone numbers and languages spoken for each of the thousands of physicians.

The directory weighs more than 7 pounds. It wouldnt fit in most mailboxes. And it can quickly become obsolete.

Its out of date the minute it comes off the press, said John Baackes, chief executive of L.A. Care Health Plan.

Doctors frequently change their information or drop in and out of the network, so the health plan updates an online version daily. But for years, health plans across the state have been required to mail these printed directories to people who sign up for Medi-Cal.

Five million people have joined Medi-Cal since it was expanded under the Affordable Care Act in 2014, which means at least as many directories have been mailed out at a cost of tens of millions of dollars.

Now L.A. Care and other Medi-Cal managed care plans are asking the state for permission to stop automatically mailing a directory to every enrollee. State officials say theyre reviewing the proposals.

The push for online directories is an example of how Medicaid programs that ballooned under the law known as Obamacare are refining operations and looking for ways to save money while insuring so many people. It also reveals the sometimes slow pace of change in such a big program and the way costs add up quickly when every policy affects millions.

In 2014, the Affordable Care Act gave states money to expand their Medicaid programs, which insure low-income Americans and are jointly paid for by the state and federal government.

From the end of 2013 to the spring of this year, total enrollment in Medi-Cal jumped from 8.6 million to 13.5 million, or more than a third of all California residents, according to state data.

With that growth also came an increase in the number of doctors willing to take Medi-Cal patients and the size of the directories through which patients can learn who those doctors are.

L.A. Cares directory was so big this year that it had to be split into two books, each the size of a phone book. Other counties have grown as well, but Los Angeles has the most Medi-Cal members 4 million and participating doctors.

Its more ridiculous with us because of our size, Baackes said.

Printing and mailing cost $9 to $13 for each set of books, according to L.A. Care spokesman Hector Andrade. That puts the tab for the directories sent to the 90,000 people who joined L.A. Care over the last 12 months at roughly $1 million.

Until this year, L.A. Care was also sending them annually to all Medi-Cal enrollees in the health plan, which totals 2 million. Baackes said they mailed directories for the 5,000 homeless members to the L.A. County social services office, where theyre likely thrown out.

Baackes submitted a proposal in June to the California Department of Health Care Services, which runs Medi-Cal, requesting that the plan be allowed to instead mail a postcard to enrollees with a link to the online directories and an option to be mailed a printed copy.

Medi-Cal health plans across the state, including Health Net and Molina Healthcare, said they were also trying to work with the state to be allowed to provide virtual directories.

State officials said they were reviewing the proposals. A recent change in federal rules should allow them to go through, they said. Medicare, which insures Americans 65 and older, has allowed its managed care plans to email a directory or provide a link on their websites since 2011, said Jack Cheevers, a spokesman for the Centers for Medicare and Medicaid Services.

Critics of Medicaid, which covers 75 million Americans, say that the program is bloated and unsustainable. Proposals by GOP leaders to repeal Obamacare earlier this year included capping funding for Medicaid, saying the approach would force states to trim costs and find inefficiencies.

But Baackes said he didnt think state officials were dragging their feet and that the problem was merely symptomatic of trying to keep technology up with the rules and regulations.

Chris Perrone with the California Health Care Foundation said state health administrators are regularly looking for ways to reduce expenses. He said theyre probably trying to ensure that patients having to request directories instead of automatically getting them in the mail doesnt slow down how long it takes to make an appointment with a doctor.

I dont think its for lack of incentive that sometimes these things dont happen, Perrone said. States already have skin in the game.

Medi-Cal is expected to cost about $107 billion this fiscal year, and the state is on the hook for $38 billion of that, according to state budget.

Perrone said hes collaborating with Medi-Cal and Covered California, the states insurance marketplace, thats working to reduce big areas of spending: cesarean sections, opioid abuse and low-back pain. Medi-Cal officials have also said theyre working to identify patients who rack up large bills by overusing emergency rooms or because theyre addicted to drugs, so they can direct them to recovery programs or connect them with behavioral health treatment.

L.A. Care has invested in offering free exercise classes and nutrition advice to keep people healthy and prevent costs down the road. It is also trying to cut layers of bureaucracy by contracting with doctors directly, Baackes said.

He said he thinks the people who work with Medi-Cal patients and doctors daily should tell regulators where money is being wasted and propose ways to increase efficiency.

I think thats our obligation to do this, he said.

soumya.karlamangla@latimes.com

Twitter: @skarlamangla

ALSO

One child, a $21-million medical bill: How a tiny number of patients poses a huge challenge for Medi-Cal

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Medi-Cal programs to the state: Can we stop printing and mailing directories the size of phone books? - Los Angeles Times

(Reuters Health) - People with higher incomes tend to be weekend warriors, who are sedentary much of the time but exercise a lot on their days off, a recent U.S. study suggests.

Plenty of previous research has linked affluence to a higher likelihood of intense physical activity and more time devoted to exercise compared to people with lower incomes. But these findings have typically relied on individuals to report on their own workout habits, a notoriously unreliable measure of physical activity, researchers note in the journal Preventive Medicine.

For the current study, researchers examined income and activity data for 5,206 adults who were asked to wear accelerometers to track their movements during waking hours for one week.

Compared to people making less than $20,000 a year, individuals earning at least $75,000 annually were 1.6 times more likely to meet physical activity guidelines of 150 minutes of moderate exercise or 75 minutes of vigorous workout during a two-day period. Over the entire week, the more-affluent people were 1.9 times as likely to meet the guidelines.

Meeting physical activity guidelines is important for longevity, improved quality of life, mental and cognitive health and chronic disease prevention including type 2 diabetes and some cancers, said lead study author Kerem Shuval, director of physical activity and nutrition research at the American Cancer Society in Atlanta.

In one respect, lower-income individuals in the study came out ahead. They tended to spend less time overall sitting or standing still than their more affluent counterparts.

Although lower income individuals are less likely to meet physical activity guidelines, they are less sedentary and engage in more light activity, Shuval said by email. To improve our health, we should strive to sit less, move more and attempt to incorporate exercise into our weekly routines.

High-income individuals engaged in 9.3 fewer minutes of light intensity activity during a typical day and spent 11.8 more minutes sedentary, the study found.

The more-affluent study participants also spent 4.6 more minutes a day on average doing moderate or vigorous exercise.

This adds up to more than 30 minutes more exercise in a week, enough to make a meaningful difference in health, Shuval said.

While the study focused on a large, nationally representative sample of adults, it wasnt designed to prove whether or how activity levels and sedentary time influence health.

Its possible that income levels contributed to different patterns in activity levels and sedentary time because of the types of jobs people had, with more-affluent individuals more tethered to desks, the researchers note.

Lower-income people might have gotten more light activity during the week because they did more housework or were on their feet more at their jobs. Its also possible that richer people worked out more outside of their jobs because they could afford gym memberships.

Wearing the accelerometers might also have changed participants exercise habits, producing results that dont reflect what people really do in a typical week, the authors note.

Regardless of what job people have or how much they earn, there may still be ways to get more exercise and reduce sedentary time, said Hannah Arem, a researcher at the Milken Institute for Public Health at George Washington University in Washington, D.C., who wasnt involved in the study.

Strategies to increase physical activity outside of the gym include taking the stairs instead of an elevator and parking farther away or getting off a bus a stop early and walking in cities, through bike share programs and increasing walking and biking infrastructure, Arem said by email.

Some studies have shown that active commuting is associated with a lower risk of cardiovascular disease.

SOURCE: bit.ly/2wo6GO7 Preventive Medicine, online August 10, 2017.

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Wealthier people exercise more on weekends, sit more during the week - Reuters

Denise Sautters CantonRep.com staff writer

Louisville High School marching band members are high-stepping on the football field.

That is because they are kicking off practices with the soothing sounds of Abby Markiewicz of Plain Township, the school's assistant band director, coaching them through various yoga exercises to help strengthen their breathing, tone muscles and stay focused.

"We started doing a fitness program with the kids last year because we found that what we were asking of them to do on the field was a challenge for them on a daily basis," said band director Kris Bleininger. "We started our morning rehearsals doing 15 to 20 minutes of cardio and stretching exercises and found that helped them with endurance during the 10 to 12 minute show we do on Friday nights."

They added yoga this year to the practices that took place before school started.

"We found that it helped out, but we added yoga this year to help them get stretched out," he said. "This is a part of our program. It isn't a huge piece of our program but it is something we do first thing in the morning."

New awakening

If the seniors in the band had their way, the exercise/yoga portion of band practice would have started their freshman year.

"It is a lot of fun," said Adam Pirie, who plays clarinet. "Every year the competition shows become more physically demanding so it has helped us to get through the program without being completely exhausted."

Even better, the program is keeping him in shape.

"Not everyone is prepared to do sports, but we do physically demanding things, and this has just gotten us all in better shape," he said.

Another clarinet player, Victoria Tritt, said the program energizes her.

"It is difficult to get high schoolers out early in the morning, but this has been great," she said. "Yoga has been great because it helps with your breathing and when you are breathing right, the tone quality really improves."

She has been performing for the past six years, starting in middle school.

Brianna Funderburk plays the piccolo. Her instrument may be small, but, she said, it still takes strength and endurance to get through the programs.

"The program adds a lot to what we do," she said. "I don't think everyone knows what goes into marching. It takes a lot of endurance to do the 12-minute show and the exercises we do help us with our posture, and yoga helps us become more aware of our bodies. This is probably physically tougher than a lot of the freshmen coming in have ever done before. Yoga is tough at first, but you get used to it."

Trumpet player Dylan Hoover said that for him, the yoga is his preference.

"It is really good in the morning," he said. "Yoga calms you down and helps you focus during rehearsal, especially when we are sliding (marching sideways). When we are marching one way, our horns are still facing the sidelines. Yoga centers you so you are more coordinated when you walk, or slide, and play."

Louisville's drum major, Michelle Damron, said, "I am not the most flexible person, but yoga has helped me with my flexibility, my strength and really, helps me study. In the beginning, my arms were very, very week, but now, I have not problem with arm strength. Plus, I am very focused now."

Markiewicz said she didn't really taking yoga seriously herself until earlier this summer.

"I started attending classes at Release Yoga Studio in Green," she said. "Last year during band camp, the students wanted to do some exercises and stretches for their evening rehearsals, so we started doing some basic stretching exercises. During my downtime during the day, I would look up yoga videos online and would ask the students what muscles they wanted help with or pay attention to. I would find those exercises and yoga poses and that would be what I would do with them for about 15 minutes before we started rehearsing."

She said she continued with the program this year because the students really enjoyed it last year.

"I kept up with it this year because the students liked it so much," she said. "I don't think it is just what it does for them physically, but mentally too."

Reach Denise at 330-580-8321 or denise.sautters@cantonrep.com. On Twitter:@dsauttersREP

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Louisville marching band builds endurance with yoga, stretching before practice - Canton Repository

FRANKFORT Judy Rodes stretched into the plank position on her beach towel and gazed out over the turquoise waters of Lake Michigan to Frankfort Harbor's iconic Frankfort Light.

The core-strengthening exercise was part of a summer beach fitness class aimed at vacationers and others who would rather spend their time outdoors than in a gym.

Visitors gather around the Betsie Hosick Health and Fitness Center flag on Frankfort Beach each Saturday morning for free classes designed to increase strength, flexibility and balance and to decrease stress. The drop-in classes, from early July to late August, ranged from tai chi and yoga to "Core Galore" and "H.I.I.T. the Beach" or high-intensity interval training.

Youre on vacation. Do you really want to go to a gym all day or take a couple classes on the beach? said fitness specialist Joseph Perrino, who alternates teaching the classes with three other instructors from the Frankfort fitness center.

This is the second summer for the classes, part of the centers six-year-old outreach program which aims to bring classes to community members who cant or wont come to the gym.

We have an interesting dynamic here, said Deb Cenname, a fitness specialist and registered nurse who coordinates programs for the fitness center, part of the Munson Healthcare system. We have the locals that live here all year round, then people who live here six months, eight months, a week, two weeks.

Cenname said the program is designed to meet people where theyre at, whether its a senior living community or the beach. The center even offers its own workout DVDs for those who winter in warmer climes.

At the last fitness class of the season, Perrino led a group in core exercises taken from Pilates, yoga and dance fundamentals. They shared the sand with a production crew filming a car commercial and families participating in a fly-a-kite event.

The exercises are helpful for people who struggle with balance or for anyone who wants to strengthen their core, said Perrino, a personal trainer.

Once you stop moving, become sedentary, your balance starts to deteriorate, so getting people in a class and moving again is important," he said. And the beach is the perfect place to start.

"Most people think you need a lot of equipment. I think the beauty of the beach is that you dont, he said. Everything is done lying down because the sand supports you and molds around you. The sand is forgiving.

Judy Rodes was making a fresh start with the one-hour class. The retired teacher from Frankfort and Philadelphia is a gym member but hadn't made time to exercise all summer.

I havent been putting it into my day, she said.

Jane Perrino was taking her husband's class because she likes the combination of exercise and the scenic setting it offers.

I love being outside, said Perrino, an environmental scientist. The water is extremely soothing. I like reaching out and touching the soft sand.

Cenname said the beach fitness classes are another way to make connections with people in the community and to provide what they need.

I think we want to make the whole experience of taking care of yourself fun," she said. "I think a lot of times people find a fitness center intimidating.

Were very lucky that the hospital supports this, because a lot of these classes in different places are free."

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A workout with a view - Traverse City Record Eagle

Alex Alemanstopped by the CPR studios.

The 18-year-old says there arent many affordable exercise programs for kids in his Twin Lakes neighborhood in northwest Denver. So he started his own program called Healthy Kids In Action. Its a free exercise program he runs every summer for kids at the Pearl Mack Community Center who might otherwise not be able to pay for similar programs at gyms or rec centers. Aleman leads them in fun stuff like dodgeball, but also educational games that helps kids develop social and leadership skills.

Interview highlights below. Click on the audio link for the full conversation.

On what motivated him to start this program:

I know what its like to want to be in club sports and not be able to afford that. And there was a time when there were gangs in the community, and it was pretty much unsafe to be outside. So that maybe had an impact on the community and them wanting to go out and exercise.

Its very sad because at the Pearl Mac Community Center, theres a lot of sports that are offered there. They do provide grants and scholarships, but the application is in English and its a very tough process.

On why its all so important to him:

My passion for exercise started when I was in 6th Grade. I liked this girl and we dated for a short amount of time. And I after she broke up with me, I was really heart-broken. And I thought that through exercise, I would look more charming, and that I would have six-pack abs.

But heres the sad part: I started exercising too much and I started losing a lot of weight and I became anorexic. So, another reason I created Healthy Kids in Action was to teach kids to exercise properly, so that way they wouldnt have to worry about their weight or how they look because theyre already being healthy.

On whether he sees cultural barriers for Latino kids trying to eat healthy and stay active:

Yes, I do. Man, the food in our culture is very delicious but that doesnt mean (to stay healthy) we can stop eating it altogether. That would be almost impossible. But just adding variations to the meals, or just eating tamales by themselves, adding vegetables. That itself could make the food a bit healthier.

On starting his freshman year at DU, taking part in a program showing high schoolers how they can be leaders in their community, and what he hopes to achieve:

I just hope to empower the high school students and to show them that, no matter how young you are or what your economic status is, you can create a change in your community, and there are resources and support for you.

On what it means to you when a kid or a parent tells you how grateful they are:

Its very touching and it just motivates me to continue. It just touches my heart because doing good and helping others when you can is something good. God teaches us to give and to love everyone.

The rest is here:
Colo. Latino Teen Leads Free, Fun Exercise Program For Kids Who Have Little Money - Colorado Public Radio

The Pembroke Council on Aging is located at 144 Center St. Hours are 8:30 a.m. to 7 p.m. Mondays and 8:30 a.m. to 4:30 p.m. Tuesdays through Fridays. For information: 781-294-8220; pembroke-ma.gov/council-aging.

Upcoming programs

Lobster Bake Lunch Cruise: Sept. 6 aboard the Beauport Princess. Cost is $89 per person. Scenic excursion to Gloucester with DJ/music.

Wii Bowling: 3-4 p.m. Sept. 6 and 27. No experience necessary; Wii Bowling can be done from either a standing or sitting position.

Movie, Popcorn on the Big Screen: 12:30 p.m. Sept. 6. Check event book for title. Have a favorite movie you would like us to show? Share your ideas with Susan Larkin.

B.I.N.G.O.: 1 p.m. Sept. 11 and 25.

Left, Center, Right: 12:30 p.m. Sept. 11 and 25. This easy to learn game is offered by Connie Delano; no experience necessary.

Joanne LaFerrara from GATRA: 10 a.m. Sept. 12. LaFerrara will take photo IDs and explain GATRA services for seniors and ADA eligible individuals. Stop by for a picture ID.

Lunch Bunch: Sept. 12. The trip will begin with a stop at BONGIs to pick up a box lunch and continue to the scenic picnic area at the Cape Cod Canal. Beautiful views of the boats passing by and an opportunity to walk on the path. There will be an opportunity to stop for ice cream on the ride home. If ordering a boxed lunch, $10 deposit (will cover cost of lunch), if brown bagging, $5 deposit required. Deadline to sign up and pay deposit is Sept. 7. See Belaine in the office.

A Musical Experience to Remember: 1 p.m. Sept. 13. David & Marcia Burbank will entertain us with big band sounds of swing, polkas, waltzes, foxtrots and sing-alongs. Sign up to reserve a seat. This event and refreshments are sponsored by Pembroke Bridges of Epoch, opening in the fall of 2017.

Improve your Balance/Prevent Falls: 12:30 p.m. Sept. 13 and 27. Sponsored by Long Pond Physical Therapy. In this interactive class participants with benefit from learning how to improve balance through preventative stretching exercise, body mechanics, home safety modifications, footwear and assistive devices. Come join this seated program. Call to reserve a seat.

Questions about insurance?: 11:30 a.m. Sept. 18. Join us for lunch sponsored by Neil Bowler of Liberty Mutual, a Pembroke resident, who will offer a presentation on life, auto and house insurance. Questions and answer session at end of presentation.

Joanne Tours Spirit of Johnny Cash show: Sept. 21. Cost is $85 per person. The trip is full but has a waiting list at this time. Call if interested.

Pembroke Memory Cafe: 1-3 p.m. Sept. 20. The Pembroke Memory Cafe meets monthly on the third Wednesday of each month, offering a place for individuals with memory issues and their care partners/ givers to meet together for socialization, fellowship, community building and information. A variety of activities will be available to promote socialization and for both individuals suffering from memory loss as well as their caregivers; light refreshments will be served. This program is open to Pembroke residents as well as neighboring towns. For more information, call Susan Shea at 781-294-8220.

Special Labor Day Lunch and Entertainment by Tom Grono: 11:30 a.m. Sept. 21. Menu includes Mediterranean chicken breast, lemon olive rice, vegetable ratatouille, dinner roll and chocolate fudge cake. $2.50 donation requested for lunch. Sign up by Sept. 14.

Make Your Own Earring Demonstration: noon Sept. 27. Join Linda Felix of North River Homecare as she guides you through making two pairs of earrings. No experience needed; sign up required.

Ancestry & Family Tree with Nan Gill: 12:30 p.m. Sept. 28. Genealogy is the study of family ancestors, researching birth, marriage and death documents of parents and grandparents. Are you curious? Sign up is necessary for your personalized session.

Lake Winnipesaukee Turkey Dinner Train: Oct. 12. Cost is $85 per person. Space is still available.

Fitness and exercise

TAI CHI with Dorothy Prince: 10 a.m. Mondays and Thursdays. $3 per class. This gentle form of exercise can help maintain strength, flexibility and balance.

CHAIR YOGA with Rita Whooley: 10:30 a.m. Tuesdays and Fridays. Most of us are aware of how important it is to continue to exercise as we age. Having a regular exercise routine can help seniors in a variety of ways, ranging from fall prevention to avoiding depression and relieving arthritis. The challenge that often presents itself is how to find safe forms of exercise that can accommodate the physical limitations aging often causes. $4 per class.

ZUMBA with Pasqualina Schoenthaler: 1 p.m. Tuesdays. Zumba Gold is a series of fitness programs specifically designed to take the exciting Latin and international dance rhythms and bring them to the active older adult, the beginner participant and other special modifications for success. $5 per class.

LINE DANCING with Harriet Clarke: 1:30 p.m. Thursdays. If you have never tried or are new to line dancing, come early and practice with Harriet. Line dancing is an excellent weight-bearing and cardiovascular workout for healthier bones and heart and can improve balance and flexibility. $3 per class.

Ongoing

Daily: Lunch at 11:30; $2.50.

Mondays

Book Review Group: 10 a.m. second Monday.

Tai Chi: 10 a.m. $3.

Walking Group: 10:30 a.m.

Blood Pressure Clinic: per nurses.

Bingo: 1 p.m. twice per month.

LCR Left Center Right game: 12:30 p.m. twice per month.

Tuesdays

Chair Yoga: 10:30 a.m.; $4.

Friends of the COA meeting: 10:30 a.m. first Tuesday.

Walking Group: 10:30 a.m.

Firehouse Pantry: 11 a.m. to 2 p.m. first and third Tuesday.

Lunch Bunch: second tuesday.

Writing Group: 1 p.m. weekly; $2.

Zumba Gold: 1 p.m., $5.

Wednesdays

Dull Men: 10 a.m.

New Friends, New Connections: 10 a.m. last Wednesday.

Walking Group: 10:30 a.m.

Movie and Popcorn: 12:30 p.m. check schedule.

Attorney Conroy: 1 p.m. third Wednesdays by appointment.

Memory Cafe: 1-3 p.m. third Wednesday.

Wii Bowling: 1:30 p.m. first and fourth Wednesday.

Thursdays

Tai Chi: 10 a.m. $3.

Quilting Group: 10 a.m.

Walking Group: 10:30 a.m.

Line Dancing: 1:30 p.m.

Knitting: 1:30 p.m. first and third Thursday.

OCPC Delegates Meeting: 1:30 p.m. last Thursday.

Fridays

Josh Cutler: 9 a.m. first and third Fridays.

Podiatrist: 9 a.m. once a month by appointment.

Chair Yoga: 10:30 a.m. $4.

Walking Group: 10:30 a.m.

Color Me Calm: 10:30 a.m. second and fourth Friday.

Cribbage and Whist: 12:30 p.m.

Jewelry Making: 12:30 p.m. first and third Friday.

Poetry and Literature: 12:30 p.m. second and fourth Friday.

Complimentary Hand Massage with Amy Hanson: 12:30 p.m. third Friday.

Continued here:
Pembroke Council on Aging announces September programs - Wicked Local Pembroke

Dr. James Robinson, associate professor of exercise science, says UWAs exercise science degree program has seen tremendous growth over the last six years, and the goal is to have 200 students in the program by fall 2018.

LIVINGSTON, Ala.The National Strength and Conditioning Association has just named the University of West Alabama an NSCA Recognized School, giving its stamp of approval for the Education Recognition Program (ERP).

The recognition as an NSCA ERP Recognized Undergraduate Strength and Conditioning Program is for UWAs exercise science program offered in the physical education and athletic training department. This recognition adds distinction to degrees awarded in the academic program and also offers exceptional benefits to schools and students affiliated.

According to the NSCA, the ERP helps ensure excellence for students in the classroom, as well as long-term professional success after graduation. The NSCA awards such recognition to schools that have a demonstrated commitment through curricula that prepares students for NSCA certification.

For more than 35 years, the NSCA has been a leader in building stronger professionals within the strength and conditioning industry, and Dr. James Robinson, an associate professor of exercise science, this milestone is a step in a forward direction for the growing program.

Exercise science has seen tremendous growth over the past six years, explained Robinson, who also serves as director of UWAs exercise physiology lab. I expect exercise science to reach the 200-student mark by fall 2018. This growth is due to the commitment from the department and the University to student career development. My mission is for every exercise science student to be employed in the field and well-prepared for graduate school immediately upon graduation.

Benefits of the recognition include discounts on certification exams and clinics, student memberships, and premier access to growth opportunities through NSCA, like grants and scholarships, and internship and assistantship programs. The recognition is valid for a three-year period expiring in March of 2020.

UWAs exercise science program is designed to prepare students who are seeking careers in corporate and clinical settings. These may include strength and conditioning coaches, physical therapy, cardiac rehabilitation, occupational therapy, hospital-based wellness programs, health/fitness instructors, sport training programs, corporate or health club director, and a slate of other fitness and health related opportunities.

The academic major includes 60 combined hours of coursework in exercise science, along with biology, physical education, chemistry and physics. An exercise science minor is also offered at UWA.

For more information on UWAs Exercise Science program, contact Dr. James Robinson at jhrobinson@uwa.edu or 205-652-3441, or apply online at http://www.uwa.edu/ exercisesciencemajor.aspx.

Read the rest here:
UWA's exercise science program receives national recognition - West Alabama Watchman

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