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Health Wellness
Your Guide to Health & Wellness
Produced by the BEACON’s Advertising Team
SPRING 2016
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Climbing is Multi-Generational By Melanie Wiseman “I run into active people in their 80s and 90s and tell myself I want to be them when I grow up,” said Jolly Gummere, 70. She’s well on her way as she is an active hiker, frequents yoga classes and regularly chases after two young grandsons. Seniors who feel younger than they are keep moving and stay active. In more recent years, the popularity of climbing gyms has added another activity seniors can participate in for a healthy lifestyle, both on their own or shared with younger generations.
Grand Valley Climbing With trained staff at gyms such as Grand Valley Climbing, and countless safety practices in place, it’s never too late to add climbing to your list of activities. Tyson Younger is the Operations Manager at Grand Valley Climbing, which opened its doors in September 2014 near Patterson and 25 Road. “We were the highest gym in the state at 50 feet, which was almost unheard of,” said Younger. A gym of matching height has since opened in Denver. Younger has been climbing for five years and his passion for the sport and camaraderie of the participants exceeded his expectations. “As a kid I didn’t like anything to do with athletics,” said Younger. “I found climbing was something I could go out and do and I wasn’t competing with anyone but myself or the wall. You still get that feeling of success, the adulation feeling inside. It’s an inner-personal thing.” Younger stresses that climbing
is not just a sport for the young. Grand Valley Climbing is frequented by climbers from three years old all the way into their 80s. Staff members take you to a crash pad and teach you how to put on the harness and how to use the auto belay, and give you a tour of the facility before you even touch a wall. “There isn’t a wrong way to do it. We have routes here that are rated very, very easy with textured giant holds, and you don’t have to go all the way to the top,” said Younger. “Auto belays are similar to a seat belt. When you are ready to come down you simply push off from the wall – it quickly catches you and gently lowers you to the ground. Every auto belay is fully inspected once a week for safety.” Younger said many people are surprised at how quickly they pick it up. “Moms, dads, kids, grandparents—this is truly a sport that doesn’t discriminate against anyone,” said Younger. “You don’t have to pay to come watch. If you have an interest, questions, or apprehensions, just sign a waiver and hang out with us to see what it’s all about.”
Lifetime activities create bonding experiences On a recent Saturday morning, Jolly Gummere, 70, her daughter Tawny, 36, and grandson Grayson, 7, met at Grand Valley Climbing to share a climbing experience. Despite the fact that Grayson said his grandma is “way old,” this family is used to doing a variety of activities together. “Most people don’t think about inviting seniors to do things,” said Tawny. “I think it’s really cool to do lifetime activities.” The three generations share activities such as swimming, hiking, golf, biking and yes, climbing, which all can participate in at any age. “There’s so much safety involved here, they really don’t leave anything to error,” said Jolly. “I wasn’t
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afraid because I knew the auto belay would catch me.” She said growing up in the mountains and watching her older children climb helped her own confidence in climbing. “You shouldn’t come into it expecting to do it perfect the first time. It takes practice, just like riding a bike,” said Jolly. “I’m grateful I have worked as hard as I have to be able to do more than my age might dictate.”
Mountaineering marvel “If I didn’t know how old I was, I’d say I feel 50,” said Charlie Winger, 78. “I’m climbing better now than I was 20 years ago.” Winger has been climbing for 40 years, and is a regular at Grand Valley Climbing, driving up weekly from Montrose. He enjoys the personal challenge and how it keeps his muscles and bones strong. “Don’t say ‘I can’t’ if you haven’t tried it,” said Winger. “Try to relax and climb with your feet and your eyes. It’s not about how strong you are. Climbing helps your balance, flexibility and joints.” Winger never thought he would get into climbing because he is afraid of heights. “I always say, do what you fear and your fear will disappear,” said Winger. “I also believe pessimists find the difficulty in every opportunity, and optimists find the opportunity in every difficulty.” Winger is also an avid outdoor rock climber and teacher, ice climber and x-country skier. He has climbed to the high point of all 50 states as well as nearly all county high points in the four corner states. In 2014, he was given the prestigious Albert Ellingwood award from the Colorado Mountain Club. Ellingwood contributed more to mountaineering in Colorado than any other person. Accidents and injuries fail to slow Winger down. “I tell people you don’t stop driving a car if you have an accident,” said Winger. So life marches on for this mountaineering marvel. ■
SPRING 2016
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LaVilla Grande
Subscribe to the... Notable Benefits of Climbing • Climbing is a full-body workout that can improve your strength and endurance in most muscle groups in your body. The nature of the exercise forces you to use your entire body. • Climbing is a low-impact cardio exercise. Your breathing and heart rate will improve as well as your stamina and strength.
• Climbing gives you confidence. Things that seemed like a big deal before, such as public speaking, don’t seem as daunting when you can conquer a wall or mountain. • Climbing gives you perseverance and helps you with goal setting. • Climbing is you vs. yourself. • Climbing is social and a great way to meet people.
• Climbing is a workout for your whole body, including your head. It doesn’t just keep your muscles fit, but it also stimulates and improves your cognitive ability and problem solving.
• Climbing on a regular basis is an excellent way to reduce your risk of chronic diseases, such as heart disease, high blood pressure, high cholesterol and diabetes.
• Climbing relieves stress. When you’re climbing, nothing else matters as you are so focused on the moment.
• Climbing on a regular basis may help improve your mood or decrease bouts of depression.
Mail form with check to: The BEACON, P.O. Box 3895, Grand Junction, CO 81502 name address
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Harmony Isolation Float Center
Grand Valley’s new alternative for pain relief Discovering relief As soon as Bailey’s son, Donovan lisa Bailey understands pain. in Tacoma Washington, learned a Until two and a half years ago, friend used a float tank for pain she was a completely healthy, relief, he was on a mission. His extremely active person. A West Nile diagnosis changed everything. research found the closest float tank The aftermath of the illness left her to Grand Junction was in Boulder. “He said, ok mom, I need you to with chronic pain, fibromyalgia and have an open mind,” said Bailey. chronic fatigue syndrome. “Four days later I was in Boulder “On a scale of 1-10, my pain was a trying my first float. I felt remark17,” said Bailey, 52. “The pain took able afterwards. For the first time over my life. I went from being a firecracker in the insurance business in two years, I had no pain. It was to flat on my back. I was on 16 med- an amazing experience. I decided ications, could hardly walk, couldn’t not to take my meds so I could truly see the direct results of the float. I drive and couldn’t exercise.” She tried everything from physical didn’t hurt for almost a whole week.” Bailey’s first float was on May 9, therapy to toxin diets to homeo2015 and she began the bi-monthly pathic remedies. “Everyone was trek to Boulder for float therapy. giving me ideas of what to try, but “By July 9th, I decided it was time I didn’t get relief from anything,” said Bailey. “It was depressing and I to get my own tank and I ordered gave up hope.” two,” said Bailey. By Melanie Wiseman
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In November she opened Harmony Isolation Float Center on North Avenue. Reception has been so favorable, she plans to open centers in Montrose and Glenwood Springs as well. “In Europe, float tanks are as common as hot tubs are here, and health care even covers the treatments,” said Bailey. “My research found they have been around since the 50s.” She disagrees with those who might view float tanks as a luxury. “I consider float therapy as alternative health care for pain relief. It helps your mental state as well as your physical health.”
What to expect Bailey believes the most important piece to a positive float experience is not having too many expecta-
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tions. “I try and avoid saying too much before guests float so that they aren’t influenced by it,” said Bailey. “Each person’s float is unique and different, which makes it a challenge to describe. You will experience a sense of profound calmness, weightlessness, relaxation and the opportunity for deep concentration and increased creativity.” Float tanks measuring 8’ x 4’ x 4’ are filled with 10 inches of water and 950 pounds of epsom salts. The water is so buoyant that anyone, no matter how small or large, can float like a cork on top of the water. “Also known as a sensory deprivation tank, floating takes all the tension away from every muscle and joint as it’s zero gravity,” said Bailey. The float tank creates a tranquil environment free of distraction and stimulus, giving the user a vacation from their body, stress, tension and pain. Private, secure rooms include their own shower, changing area and float tank. A post-float journ-
SPRING 2016
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aling/meditation room is available, as well as a free coffee and tea bar, and large restroom complete with everything you need except personal cosmetics. Bailey offers 60 and 90 minute floats, but personally recommends 90 minutes. “It takes about 20 minutes for your mind to totally unwind and shut down the chatter,” said Bailey. “The water matches your body temperature and you can have a soft light on or turn it off for complete darkness.” Tanks are filtered after each floater with three filters, hydrogen peroxide as well as a special UV filtering unit. The filtering provides sanitation beyond that of the water coming out of your kitchen faucet. Air in the tank is clean, fresh and humid.
Speaking from experience As I’m game for anything, I was anxious for the chance to experience a 90 minute float first-hand. I donned my earplugs and melted into the warm water. After 15-20 minutes, the “chatter” in my mind ceased and I relaxed into the suspended float. I began to have no sense of my body, only my breathing. I was so stress free, I actually dozed off several times. Raising my arms over my head to stretch at one point, caused a zipper-like response from my spine as it softly popped and aligned. I emerged feeling calm, two inches taller, and had a greater range of motion in an injured shoulder. My skin was smooth and silky, and I
was excited to share my experience with others who could benefit from floating. Three years ago, Deb Menzies, 54 broke her back while sledding with her grandkids and now suffers from chronic pain. She has found profound relief through float tank therapy. “I use it in conjunction with other alternatives,” said Menzies. “You just have to learn to relax and it puts you in a neutral state, detoxes and distresses. I was comfortable with it right away.” She has been able to reduce her medications and floats every two weeks. Shirley Quinn, 80, has chronic back and hip issues. “I definitely found pain relief,” said Quinn after her first float. “It was a new experience for me but I’m very willing to float again. I’m usually claustrophobic but this didn’t bother me. Other guests of Harmony Isolation Float Center have said, “This is the most awesome experience I have ever had,” and “I feel like a new person.” Floating is an easy, natural and enjoyable way to free yourself from chronic pain without the use of drugs or invasive techniques. Bailey has been able to reduce her medications from 16 down to 6. “I am 95% pain free and will never NOT have a tank,” said Bailey. “Friends and family say I’m like night and day compared to where I used to be. I have my life back.” ■
FLOAT BASICS • Due to weightlessness and sensory restriction, flotation therapy can aid with relief of pain associated with rheumatoid arthritis, chronic osteoarthritis, sports related injuries, migraines, back and joint pain, fibromyalgia, tendonitis, bursitis and traumatic injuries. • Floating reduces blood pressure and heart rate. • Floating reduces fatigue. One hour of floating is equivalent to four hours of deep sleep. • Floating promotes a sense of well-being and boosts the immune system, helping to reduce stress related illness. • Floating causes the release of the endorphins and enkephalins, the body’s natural pain killers, which block the transmission of pain signals. • Pain relief associated with floating allows chronic pain sufferers to break the cycle of pain-depression, enabling improved healing. • Floatation therapy allows the spine to lengthen and pressure to be removed from the joints while enabling greater blood flow to reach affected areas of the body. • Epsom salt helps restore magnesium and sulfate in your system, which play important roles in a healthy body.
Harmony Isolation Float Center 755 North Ave., Suite B, Grand Junction, CO 81501
970-314-4509
60- or 90-minute floats available • Prices include individual floats or packages Gift certificates available • Entire facility available for private group functions
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Sense of Motion - Shoes For Life Liesl Greathouse
first pairs, I realized how comfortable they are and they also helped veryone wears shoes – but not everyone understands the impor- fix my back and knee pain caused by bad posture,” he explains. “So tance of shoes and how they affect the rest of our bodies. A simple pair I thought if my shoes are good of shoes can make all the difference for me, they can also be good for in how we live. One local company others, and not only for people with back issues.” works to provide the best possible SOM Footwear offers the highest shoes for our feet, and they’re made quality, American-made, podiaright here in Montrose, Colorado: trist-recommended, minimalist Sense Of Motion (SOM) Footwear. shoes. Their shoes are flexible to As with many great inventions, support natural foot shape and SOM Footwear was born from a function for maximum comfort. need of the inventor. Founder and avid runner Olie Marchal was expe- All of their shoes are handmade in Montrose by local employees. riencing back pain in his everyday “Our shoes have a minimalist life. When he discovered that his design but offer some cushioning footwear was the problem, he set out to make his own pair of perfect compared to other brands,” Marchal explained. “A pure minimalist shoe shoes that would allow his foot to comes with a very thin sole, which function naturally, as if he were can vary between 2mm and 5mm. barefoot. Our shoes offer a 8mm Vibram sole “I decided to start this shoe business because when I made my plus a 2mm mid-sole, which pro-
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vides some ‘tolerance’ in terms of transitioning from regular shoes. Also, the sole of our shoes is perfectly flat (zero drop): the way you stand wearing our shoes is the same way you’d be standing barefoot, which provides a natural posture. The roomy toe box allow toes to spread the way they are supposed to and not be squeezed, which causes bunions and other kinds of foot issues. The narrow heel brings a nice snugly feel.” SOMs are the type of shoe that once you try them on, you get it. The natural feel and change in how your whole body stands can have a great effect on people’s lives. “People tell us a lot that they are the most comfortable shoes they ever wear,” said Tammy Kulpa, SOM’s executive marketing engineer. “They are not magical shoes, but they do help allow people to walk, hike
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and run again, no matter their age. Customers tell us they can’t imagine how they thought their heavy, cramped shoes were comfortable.” “Men say that they ‘feel like slippers’,” added SOM co-owner Nathalie Bouchard. “We have a man in Florida who said that putting on the shoes feels like an invisible glove.” In addition to a wide selection of colors and prints to choose from for shoes, customers can also customize their SOMs with their own fabric picks to create SO Me Custom Sneakers. For people looking for a simple design, the black leather shoes are also quite popular. “Everybody likes the leather because it goes with everything,” Bouchard said. The people who work at SOM enjoy the benefits of the shoes and the ability to work at a company creating USA made products. “My favorite thing is that I can wear the shoes for everything,” Kulpa said. “I wear one pair of shoes at
“I want to stay in my home as long as possible. at’s why I called the Tile Meister to make my bathroom safe.”
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work, then leave and wear the same shoes when working out. I love the versatility of the shoes. I also love supporting a Colorado business and watching it grow.” “They are all I wear,” Bouchard added. “I like my SOM.” As for starting a Colorado-based business, Bouchard has been able to experience first-hand the power of customer’s stories. “My favorite thing is all the testimonials we receive,” she said. “One gentleman bought the shoes and because of the shoes, he walks better and is in better shape because of it.”
Marchal’s favorite part of the business is designing and creating new models. “It challenges me and I have to be creative,” he said. “We no longer have access to all the technology that Asia has now...so shoe makers in the US have to be very creative and must look outside of the box to be able to make a quality product.” To try on the shoes in person and see how they are made, the SOM outlet store/factory is open every Thursday, noon-6 p.m. at 1006 N. Cascade Ave in Montrose. For customers unable to come by
SOM Footwear is available online at somfootwear.com and at Nina Suzannes in Montrose and Jagged Edge in Telluride. For more information, call 765-2616 or email som-team@som-footwear.com Whether for running, biking, hiking, dancing, CrossFit, street performing, Parkour, traveling, working, walking the dog, running errands, or spending a night on the town, SOM Footwear is the ultimate Colorado-made, go-to shoe.
When Should You Enhance Your Smile? Whenever you are ready!
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etty had noticed that her teeth were getting darker over the years, and several old tooth-colored fillings on her front teeth were becoming more stained. But when one of her grandchildren asked her why her teeth were so yellow and black, she knew it was time to look into enhancing her naturally beautiful smile. After her previous dentist retired, and on a recommendation from a friend in 2006, Betty started seeing Dr. Gillis and team for her dental care. Over the years, she had discussed different options for enhancing her smile with Dr. Gillis and her assistants, but she wasn’t ready to take that step until last winter. Betty explained, “The whole process was
so easy. I’ve never experienced pain when seeing Dr. Gillis and the entire team took such good care of me!” Betty really loved her new smile when her final crowns and veneers were placed, especially since they looked and felt so natural. Many of her friends have complimented her on her beautiful smile since last winter. She always tells them how thankful she is for Dr. Gillis and her team’s help in bringing back her youthful smile. When you are ready . . . give us a call. Whether it is whitening or repairing chipped, cracked, or missing teeth, we love to enhance beautiful smiles like Betty’s! Contact Dr. Julie Gillis at 242-3635 or visit www.juliegillisdds.com for more information. ■
the outlet store, SOM Footwear makes purchasing their shoes online as easy as possible, with free shipping and exchanges at no cost. “It doesn’t cost to try our shoes online,” Bouchard said. “Buying shoes online is not easy, but we make it easy.” ■
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Turbo charge your immune system By Sandra Gordon
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t’s cold and flu season, and you’re probably already in the habit of frequently washing your hands or using hand sanitizer and coughing/ sneezing into your elbow. But why stop there? Here are more easy ways to mobilize your immune system’s illness-fighting forces—the T cells, natural killer cells and antibodies that can protect you from illness—this winter and beyond. Give yourself a shot against illness. Vaccines aren’t just for kids. Adults need them too. In fact, there are 11 vaccine-preventable diseases adults can protect themselves against, such as shingles (for adults 60 and older), hepatitis B (for adults with diabetes or who are at risk for hepatitis B) and measles, mumps and rubella. Except for the flu shot, which is recommended yearly for everyone age 19 and older, many of the vaccines require only one or two doses over the course of a lifetime. Protecting yourself safeguards others, too. It’s now recommended that adults, especially those in close contact with infants younger than 12 months, such as parents, grandparents,
babysitters and nannies, get the Tdap (tetanus, diphtheria, and pertussis) vaccine and a booster every 10 years. For a complete list of the vaccines for adults, visit the CDC at http://www.cdc.gov/Features/ AdultVaccines/. Get some shut-eye. Studies suggest that sleep deprivation causes sluggish production of natural killer cells, a type of white blood cell that can obliterate certain microbes and cancer cells. Similarly, a study in the Archives of Internal Medicine found that catching a cold is more likely if you sleep less than seven hours a night. All 153 participants in the study were given a solution containing live rhinovirus (a common cold virus). Those who slept 8 hours or more each night were three times less likely to catch the cold. If it’s not possible to get a solid eight hours of sleep each night, catch a nap when you can. Pile on the produce. A healthy diet has the power to prevent heart disease, diabetes, hypertension, gastrointestinal disorders and some forms of cancer. Only 25 percent of adults and children consume the minimum recommended intakes of vegetables, according
to the United States Department of Agriculture. As a general rule, half of your plate should be produce. “Focus on eating more produce in whatever way it’s convenient for you,” says Marisa Moore, R.D., L.D., a spokesperson for the American Dietetic Association. Minimize nutrient loss during cooking by steaming or microwaving veggies in a small amount of water until just tender-crisp. Guard against weight gain. Research shows that obesity may alter your immune-system response. Add to that the many health risks associated with being overweight (including heart disease, diabetes and sleep apnea), and avoiding the 20- to 30-pound gain that many adults pack on as they age becomes an important way to safeguard your well-being, says Madelyn H. Fernstrom, Ph.D., founding director of the Weight Management Center at the University of Pittsburgh Medical Center. The number you don’t want to hit: a body mass index (BMI) of 25 or higher, which is considered overweight. Exercise your options. Moderate workouts (like walking or jogging) for at least 30 minutes five or more times a week can increase the circulation of immune-boosting natural killer cells in your body, even when you’re at rest, according to Susanna Cunningham-Rundles, Ph.D, director of the Weill-Cornell Cellular Immunology Laboratory in New York City. But more isn’t better. The stress of intense exercise (approximately 75 minutes or more at a strenuous pace, or anything that makes you feel as if you’re pushing yourself too hard) may stimulate stress hormones like cortisol, which some studies suggest can suppress natural killer cells. The upshot? If you’re a long-distance runner or serious athlete, you may be at increased risk for colds and flu. Take a breather. Evidence sug-
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gests that unmanaged stress sets off a chain of hormonal events that can decrease the activity of natural killer cells, says Gailen Marshall, M.D., Ph.D., director of the division of allergy and immunology at the University of Mississippi Medical Center. Runaway stress can also make you susceptible to colds and aggravate chronic conditions such as asthma and allergies. “Recognize your limitations and give yourself permission to have time just for you,” Marshall advises. Schedule in at least 20 minutes of daily down time and find a hobby. Get more zinc. Beef, fish, poultry, beans and nuts are excellent sources of zinc, a trace mineral that’s needed to enhance the quality and number of your body’s T cells, your immune system’s front line against viruses and bacteria. Many older Americans fall short of the daily recommendation for zinc (8 milligrams for women, 11 milligrams for men). So be sure to fill your grocery cart with these zinc all-stars. If you feel a cold coming on, try a zinc-based cold remedy, such as Cold-EEZE. “It can help boost your immune system to lessen the duration of a cold and severity of symptoms,” says Bob Stout, a pharmacist in Candia, New Hampshire. Cold-EEZE works by sealing the receptors on cells so that cold viruses can’t enter and replicate. For best results, pop a lozenge or give yourself two spritzes of the oral spray version--within 24 to 48 hours of the onset of symptoms. Don’t go it alone. Can you name someone who’d help you in a pinch? Do you have a confidante? Answering yes puts you at lower risk for illness, particularly heart disease. Studies show that people who have a diverse social network (including friends, family, coworkers, etc.) have greater resistance to colds, too. But don’t just “friend” someone on Facebook. Strengthen your connections by meeting in person occasionally for coffee or a fun night out. ■
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A chicken in every pot, broth for every day By Allison St. Claire
M
aybe you remember President Hoover’s famous slogan, “A chicken in every pot.” (Actually King Henry the IV said it several centuries earlier, so this is definitely a time-honored economical concept.) In the midst of these dark winter days, miserable cold and flu season, and the even darker times of a sluggish economy, a chicken in your pot and the healthful, delicious broth it creates is one the brightest foods you can make. Easily. Cheaply. Quickly (at least in prep time). Easy: all you really need is a chicken, or its carcass, and water (preferably filtered to keep chlorine and fluoride out of your food.) Economical: hundreds of recipes call for chicken broth or stock. Only the ratio of bones and meat used differentiates them. I can’t think of a single vegetable or grain I cook that isn’t infinitely more
flavorful and nutritious with some added chicken stock. There’s no need to buy store-bought, which is far more expensive and unhealthy. Unfortunately, homemade broth has been replaced with bouillon, which is perhaps the worst item in the market as it is full of sodium and MSG. After World War II, the food industry figured out how to hydrolyze proteins to a base containing free glutamic acid (MSG), a neurotoxin. Some Tetra Pak containers of “organic” broth also have added MSG and “natural flavorings,” which are negatives. They are certainly not cooked in the traditional way to gently extract the minerals, collagen and gelatin from real bones and have very little nutritional value.
Starting simple Use a whole chicken (preferably organic, pasture-fed or from a reputable supplier) or parts such as
backs, necks, wings and especially feet. Yes, the feet are an extremely nutritious gelatin provider. Note: every meat purchase does at least double duty if you buy it bone-in. Meat closest to the bone is more flavorful, and those bones will make excellent soups and stocks, no matter which animal they come from. Really basic: Put chicken and a splash of vinegar or other acid (to help extract minerals from the bones) in a large pot and cover with water. Cook on the stove top at a low simmer (liquid not visibly moving, but pan is too hot to touch), or uncovered in the oven at 170-180 degrees for six to 24 hours. Especially with factory-farmed chickens, you may want to quickly boil first to release any scum that you will skim off. Stock 1.0: Add a large onion, chopped, at the beginning. Stock 2.0: Additional vegetables.
If you plan to toss mushy vegetables away or blend them as a base for soup and gravy thickeners, add two carrots peeled and chopped, and three celery ribs chopped, at the start. If you plan to include them in a bowl of chicken soup or casserole later, add during the last hour. Stock 3.0 and more: If you have them, and like additional layers of flavor, at the start add peppercorns for spiciness, garlic for added sweetness, two bay leaves for savory depth, and parsley and/or thyme at the very end for floral, herbal notes. Store broth in your refrigerator for several days, or save space by freezing in an ice cube tray. Each cube would nicely flavor a couple of servings of cooked vegetables, provide a steaming cup of drinking broth, or provide a rich base for rice, quinoa, couscous, wild rice or other grain. ■
䴀攀琀愀氀 䘀爀攀攀 刀攀猀琀漀爀愀琀椀漀渀猀
眀眀眀⸀搀爀猀挀漀琀琀瘀愀渀搀甀猀攀渀⸀挀漀洀
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My Fitness Journey By Jan Weeks
W
hen our publisher, Kevin VanGundy, challenged Beacon employees to walk 70,000 steps in seven days, I thought, why not? I’d been wanting to lose a few pounds and get in shape, and 10,000 steps a day didn’t seem insurmountable. Only I was too late to officially sign up. So I decided to start my own fitness routine. From failed excursions into the world of fitness, I knew that I wasn’t willing to count calories or deny myself a treat once in a while (I’m a huge fan of really dark chocolate!). Instead I would pay more attention to what foods I buy and eat. I didn’t want to commit to a yearly contract or spend a fortune on equipment like a Fitbit or $150 cross-trainers. Day 1: Oct. 12 - Too late to sign up, so splurged on a $5 pedometer at the big-box store. Usual route for a walk only 2,798 steps. Yikes! Stocked up on veggies. I wanted a variety of exercises, too. So I checked out local gyms. Curves, a 30-minute circuit training workout exclusively for women, piqued my interest. I stopped by and checked out the studio at 2478 Patterson Road in Grand Junction. A couple of clients worked out on the machines that stood in a circle around the room. The studio offers the Curves workout with Jillian Michaels, Body Basics for Arms, Body Basics for Core, and a Dance and
Tone session. Coaching on nutrition and exercise is also available. New clients must make an appointment for training on the machines in order to take advantage of the free 30-minute workout. Day 3: 9,590 steps today. Good thing I ran into a friend on my walk. Feel pretty good about this exercise program. Eating more consciously. Gold’s Gym at 700 Maldonado Way, across from American Furniture Warehouse, was next on the list. Testosterone smacked me upside the head as I walked in. Treadmills and bikes and other gleaming machines filled the main room. These folks are serious about their workouts! Way more serious than I wanted to be, even though I knew I could get in shape a lot faster if I really worked at it. I was given a tour and was amazed to see a darkened room where treadmill users could watch movies while they worked out. The pool accommodated lap swimmers as well as aqua fitness classes. Pilates, Zumba, step aerobics, mixed martial arts, tai chi, and core strengthening classes are also offered. The Silver & Fit program for seniors at Gold’s offers personal trainers and group classes that provide low-impact exercise and training programs for increasing range of motion and stamina.
Although the employees were very friendly and the equipment was up to date, the place intimidated this kid. Gold’s offers a free workout session and requires an enrollment fee and a $348 one-year contract. Day 5: Lost pedometer. Backtracked, so doubled my steps but didn’t find it. A friend recommended St. Mary’s Life Center, so I checked it out. Again, machines gleamed in the main studio. Cardio and pulmonary training seemed to be a big part of the program, along with classes on lifestyle counseling and education, balance, toning, and a Sit-nFit class for those who can’t stand for exercise, such as clients with Parkinson’s, arthritis, MS or similar conditions. A slew of seniors bobbed and swayed in the 92-degree pool as they worked out. The center offers water classes on cardio fitness, stretching for balance and relaxation, and gentler aqua exercises for those recovering from surgery or injuries, or those who want to start
HEADLINE ??? • Ease into the process. Break up your exercise. Do 20 push-ups at a time, five times a day. Walk around the block instead of signing up for a marathon. Eat one more serving of vegetables a day. • Don’t beat yourself up if you need a day off or discover that a particular exercise isn’t your cup of tea—or latte or cappuccino. Ease into the process. Do what you can, maybe even push yourself a little, but never, ever work out so hard that you hurt yourself. • Don’t consider yourself a failure if you can’t do every exercise perfectly the first time or don’t lose enough weight or inches. As Mark Twain said, “Comparison is the thief of joy.” • Be gentle with yourself. This is the only body you get. Treat it well.
off easy. They also offer Silver Sneakers classes that feature hand weights, elastic tubing and balls for resistance training, as well as chairs for support. Contrary to word on the street, Medicare does not pay for Silver Sneakers or Silver & Fit classes. You can sign up through Medicare, but your premiums will increase. However, Rocky Mountain Health Plans and other supplemental policies offer plans that will cover gym memberships for a flat yearly fee or for free. St. Mary’s Life Center requires that your doctor fill out a doctor’s request form and that you pay a mandatory $40 Life Center Assessment. After that, regular membership is only $20 a month. You must also pay a monthly locker rental fee if you want to store valuables. I’d eliminated three options, so decided to use the Crossroads Fitness 10-day free pass that I’d picked up during last year’s BeaconFest. There’s a downtown gym in the basement of the Alpine Bank building, as well as another gym at 2768 Compass Drive just off Horizon Drive on the way to the airport. The big draw was that for those over 50 there is no yearly contract. You pay by the month. It’s $38 for one location or the other, or $44 for access to both. You pay either with
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a credit card or debit card on an automatic withdrawal system. You can also pay by cash or check, but there’s an additional fee. Molly Jo Johnson, the Crossroads downtown manager, showed me around, answering all my novice questions about the equipment, programs and more. I committed to using all 10 days in group classes, but needed to clear my calendar before starting. Day 13: Found pedometer when I mowed the lawn. Rain killed it. My first day at the gym was two weeks into my conscious fitness plan. Pilates. Oh, my stars! Just what I saw about 45 minutes into the session. Intense, a real workout. Day 16: Stretch and Tone much easier on me! A very friendly atmosphere. Day 17: Chisel! Reminds me of why I hated PE classes. This is not for beginners! Didn’t finish. Nauseated, lightheaded. Triggered an
emotional time. Wanted to cry. Day 18: Zumba Gold. Hate to admit that ladies a couple decades older than I kicked my butt! Had trouble following the footwork much less the arm work. But will try again. And so it went. Deep-water aerobics. Iyengar yoga. Body Flow. Sweat and Sculpt. Instructors were good about letting me modify moves or sit out when I needed to. Besides the gym classes, most of which lasted an hour, I dusted off my step trainer and set it where I could use it while watching reruns of life in Mayberry, where no one ever worked out! Because of a bum shoulder, I found that machines for upper body workouts were off the table. Using only one arm during Deep Water class took me places I never anticipated - neither did my classmates. So 100 wall push-ups a day became my default upper body exercise. Long walks were much more interesting than
treadmills, and statistics show that just 20 minutes of brisk walking a day can significantly improve health, so sauntering became striding. When I wanted pretzels, I put some in a small bowl instead of setting the bag on the couch next to me. I also ate more vegetables. Cauliflower counts even if it’s dipped in ranch dressing, right? After a while I found I didn’t want to eat as much as I’d been used to eating. When my 10 days were up, I signed up for both gyms and decided that four visits a week was what I wanted. I also took a few classes, but also started using the machines for shorter workouts. Since I work
at a computer, I also talked myself into taking daily walks, even if I only went around the block. Sometimes I walked much farther. Another plus was that my insomnia vanished like morning dreams. Even though I’ve slacked off a bit here and there, I’ve lost a few pounds and taken my belt in two notches. I feel better and have more energy than I’ve had in a long time. I may not be back to my high school weight and shape, but I’m going to keep exercising and eating better, standing taller and breathing more deeply, and blessing the Beacon for inspiring me to be the best I can be. ■
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Your entire medical history in one workbook. Be able to communicate effectively with health care providers and be more involved in your healthcare. See the entire line of workbooks, vaccinations, daily logs and medical accounting notebooks at www.missinglinkhealthcaresystem.com. This system is especially helpful if you have medical issues, or are helping someone else. Classes on building your own medical records program are available through Western Colorado Community College. Call 970-248-1280 or 800 982-6372 for more information or visit the website: www.coloradomesa.edu/cec. If you need a speaker for your group or club, email patientslink@gmail.com to schedule a time. These talks are on health related issues and include handouts and a gift. Follow Missing Link Health Care System™ on Facebook and LinkedIn.
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Boost your hearing power By Brandy Lujan, BC-HIS, AAA Hearing
H
earing loss affects more than 31.5 million people of all age groups. It is estimated that onethird of Americans between the ages of 65 and 75 and close to one-half of those older than 75 have some degree of hearing loss. Regular health screenings provide early detection and, more importantly, prevention. Hearing loss can be caused by several factors. For some, it is caused by a medical condition and should be treated by a doctor. However, the majority of those affected have “sensorineural loss,” which is the result of excessive noise, aging, illness, injury to the head or ear, birth defects and ototoxic drugs. This type of hearing loss is usually not medically treatable, but can be improved through hearing aids or cochlear implants. Noise exposure is a primary source of hearing loss and tinnitus (ringing or buzzing in the ear); it is also the most preventable. People of all ages should limit the time of exposure to loud or continuous sounds. Turning down the volume when listening to music or watching TV can help you avoid damage to your hearing. If you’re around excessive sound, ear protection such
as earmuffs, foam plugs, or silicone plugs will reduce the intensity of the noise. A higher Noise Reduction (NR) rating gives the wearer more hearing protection. Age-related decreases in hearing cannot be prevented, but issues that may arise – like embarrassment, frustration, depression and reduced job performance – can be reduced. The amount and type of assistance is unique to each person and depends on their hearing loss and lifestyle. Hearing aids today come in many sizes and levels of technology to improve your hearing in a variety of situations. Some hearing aids can connect directly to your telephone or TV. Regular testing of your ears can provide early detection of hearing loss. Adults under 50 years of age should have a hearing screening every 5 years and people over 50 years old should be screened every 2 years. Screenings are often done at no charge. Knowing that you’ve lost some hearing means you’re in a position to take steps to prevent further hearing loss, which may include a comprehensive audiogram to determine the type and severity of the hearing condition. For more information call 243-6440. ■
Noise exposure is a primary source of hearing loss.
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