Pg. 5

Meet the Staff Pg. 7

Balance, Stability

& Flexibility

Pg. 3

Pg. 1

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If you have ever exercised, then chances are you have experienced DOMS or delayed

onset muscle soreness. DOMS is a phenomenon that describes muscle discomfort and stiff-

ness that occurs 12-24 hours after exercise, with the most severe discomfort occurring 24-72

hours following exercise. DOMS is most frequently felt when someone begins a new exercise

program or changes the components of their existing exercise routine, i.e. intensity, volume or

exercise selection. There is a large misconception about DOMS; many individuals believe it is

due to lactic acid buildup in the muscle, when it actually has to do with many small micro-

scopic tears of the muscle fibers. Muscles go through a tremendous amount of physical stress

while exercising, and those tiny tears are a natural response. It is during the healing process of

these tears that our muscles are actually growing (muscle hypertrophy).

Research has shown that it is primarily the eccentric phase of a muscle contraction that

causes the majority of the tears, resulting in DOMS. The eccentric phase is when the muscle is

returning to its original length. Some examples of an eccentric muscle contraction are the

lowering phase of a bicep curl or slowly lowering yourself toward the ground during a push

up. It is important to understand DOMS is not pain during exercise. No one should ever exer-

cise through pain. Any pain that occurs during exercise typically means something is wrong

Delayed Onset Muscle Soreness

By Jennifer Oestreich

and you should stop immediately. The “no pain, no gain”

mantra so many grew up with is false and could cause a

person to become seriously injured. Exercise should be

challenging, not painful. Many times, pain is a clue that

your form is poor or that the amount of weight being

used is too much.

Unfortunately, there is nothing that can be done to

completely prevent DOMS, but there are ways to mini-

mize the effects. First, always make sure you warm up pri-

or to exercising. A typical warm-up should last approxi-

mately 5-10 minutes. The heart rate should be elevated

with signs of perspiration. By increasing blood flow and

heat to the muscles, they are more pliable and resilient.

Increase the intensity or duration of your workouts slow-

ly. Increasing too quickly can lead to muscle discomfort

and injury. Always go through a cool down once you have

completed your exercise session. Stretching and using a

foam roller are excellent ways to end your workout. Ice

packs, massage, and oral pain relief can be used to help

ease DOMS. A light workout such as a long walk following

an intense workout session has also been shown to help

decrease the amount of time a person experiences

DOMS. Typically DOMS lasts anywhere from 3 to 5 days

but may last longer depending on the person and the in-

tensity of the exercises performed.

When all is said and done, a person who pushes

themselves in a healthy and safe way during a workout is

going to experience some level of DOMS. This is a normal

response, representing the hard work that was achieved.

It’s also a sign to take a rest from using those same mus-

cle groups over the next day or two. Rest days are critical

for repair and muscle growth, so enjoy them!

Braun, W. Ph.D., Sforzo, G. Ph.D. (2011) De-

layed onset muscle soreness (DOMS)

Retreived from: https://www.acsm.org/docs/

brochures/delayed-onset-muscle-soreness-

(doms).pdf

Herber, R., Gabriel, M. (2002). Effects of

stretching before and after exercising on mus-

cle Soreness and risk of injury: systematic re-

view). Retreieved from: http:www.bmj.com/cgi/

content/abridged/325/7362/468?eaf

Szymanski, D. (2003). Recommendations for

the avoidance of delayed-onset muscle sore-

ness. Strength and Conditioning Journal 23

(4): 7-13.

“Important Facts About Falls" Centers for Disease

Control and Prevention, 2016.

By Brittany Pribyl

Can you bend over and touch your toes or balance on one foot for 20 seconds? If

these tasks sound more like impossible circus acts than a part of your daily exercise routine,

you are not alone. Most people do not incorporate balance, stability or flexibility training in-

to their workout even though it is an essential key to our quality of life. Having poor balance

can lead to a higher risk of falls, broken bones, and unwanted visits to the emergency room.

Poor core stability can lead to back pain and compromised technique when exercising. Lack

of flexibility can keep you from doing simple tasks such as getting up off the floor. The good

news is you can easily improve these fitness skills by incorporating a few new moves into

your daily routine.

Balance is not something to take for granted. We tend to forget how much we depend

on our body’s natural ability to stand upright. Ask anyone who’s had a bad case of vertigo

and you’ll quickly grow to appreciate all the systems working together to keep you from fall-

ing down. According to the Centers for Disease Control and Prevention, each year 2.5 million

people are treated in emergency departments for fall injuries, with medical costs totaling ap-

proximately $34 billion annually. Falls are not only harmful to your body, but they can be

hard on your wallet, too. Luckily, adding several balance activities to your normal routine at

least two days per week can significantly improve your balance and help prevent future inju-

ries. These activities can be done at home or at the gym and can be something as simple as

balancing on one foot for at least 20 seconds and repeating each leg five times. Progressions

may include moving the free leg front to back, side to side, or standing on an unstable sur-

face such as a balance trainer or “BOSU.” The great thing about balance training is that there

is always a way to challenge yourself. If you think you’ve mastered something, try looking up

while doing it or even closing your eyes (in a safe environment). Practice this for a few

minutes each day and you’ll be walking the tight rope in no time.

New Small Group Training

Rowing — Cycling — Resistance Training

Coming Soon

Visit the front desk for more details

So what exactly is your core? Core stability is being able to maintain proper neck, scap-

ular, spinal and pelvic stability in order to perform exercises with good alignment and to mini-

mize the risk of injury. This just means that you need a strong core in order to properly per-

form your exercises. Core training should be incorporated into each workout session and can

include exercises such as plank holds, pelvic tilts, scapular depression and retraction, and ab-

dominal hollowing. Some of these may sound easy, but try holding a correct plank for one mi-

nute straight and your shaking muscles will show you why it’s important not to skip these ex-

ercises. When performing a plank hold, remember to place the hands directly under your

shoulders, straighten your arms by pushing away from the ground, contract the abdominals

and glutes, and lengthen the spine by tucking your tailbone down toward the ground. Don’t

allow your hips to sag down or pop up in the air, and keep a neutral neck position. Try to cre-

ate a straight plank from your head to your feet. Now hold it for 20 seconds and challenge

yourself to hold it longer each time you do it. Don’t be surprised if your back pain starts to

disappear after a few weeks of core exercises.

Flexibility is another portion of training that often gets brushed aside due to a busy

schedule. One common problem with poor flexibility is back pain, and according to the ACA,

“Low back pain is the single leading cause of disability worldwide.” Stiff muscles can also

cause a limited range of motion in joints, making ordinary tasks more of a chore than they

should be. If getting up off the floor is your workout for the day, then flexibility is calling your

name. The American College of Sports Medicine guidelines recommend that “adults should

do flexibility exercises at least two or three days a week to improve range of motion.” It is im-

portant to get into the habit of incorporating stretches into your post workout cool down. Try

to stretch each muscle for a minimum of 30 seconds. Other great ways to improve your flexi-

bility are stretching classes and yoga sessions. Join a yoga class a couple times a week and

you’ll be feeling good and loose instead of fighting to get off the floor.

When you were young, did you get in trouble for constantly

opening and closing the fridge and pantry? I sure did and the

habit never really went away, so I had to figure out a way to control this mindless search for

food. The vast majority of the time I spent opening and closing doors, I was searching for an

easy and convenient meal or snack. The problem is, unless you rid your panty of unhealthy

items, every time you open the door there is temptation to eat them. But if you demonstrate

discipline in the grocery store, you will not have to fight temptation while at home.

First, you need to place the contents of your pantry on a counter where you can see all items

at once. Be on the lookout for trouble foods such as these:

Fat-free items, which frequently have more sugar and calories than the “full-fat” versions

Unnaturally colorful items, which are loaded with artificial colors and ingredients

Quasi-healthy items such as multigrain bread, which often doesn’t have whole grain as its

first ingredient

Foods labeled “natural” or “made from real fruit”; these terms tend to be food marketing

jargon that doesn’t translate to higher nutritional or health value

Anything that has a super long ingredient list with items that are impossible to pronounce

Get rid of any items with the above characteristics. This also goes for foods that have sugar

listed as the first or second ingredient, are high in sodium, or are just plain unhealthy. You

can also use “Fooducate,” an app that grades a food nutritional value after scanning its bar-

code. The goal is to end up with items that allow you to prepare whole foods in healthy ways.

By James Cordell

Vegetables and fruits. Canned products can be just as healthy as their fresh counter-

parts. Purchase low-sodium variations of vegetables and rinse them with water before cook-

ing. With canned fruit, go for a variety canned “in its own juice.” Dried fruits are nutrient-

dense additions to a pantry.

Nuts, seeds, beans and other proteins. Unsalted or reduced-salt walnuts, almonds, pine

nuts, pistachios and cashews are excellent additions to any pantry. Avoid beer nuts, high-salt

mixed nuts packages, and macadamia nuts. Beans are nutrient powerhouses. While dried

beans take longer to cook, they taste better than canned beans and have more nutritional

value. Foods such as canned tuna, salmon and sardines are loaded with protein and omega-3

fatty acids, among other nutrients.

Pastas and grains. Whole-grain and high-fiber pastas and grains such as brown rice, cous-

cous, bulgur, oatmeal, barley, buckwheat and quinoa can go a long way in boosting health,

owing to their high fiber content and B vitamins. Limit purchases of white pasta and white

flour, as the nutritional value is limited.

Herbs, spices and oils. A well-stocked pantry should contain a mix of spices, dried herbs

and oils to help liven up dishes. A few simple combinations can add a cultural flair to the

standard protein dishes and whole-grain sides.

Vegetables

diced tomatoes

green beans

marinara sauce (only tomatoes and herbs/spices on the ingredi-ent list)

black olives

sun-dried tomatoes

fruits

peaches

pears

pineapple

mandarin oranges

dried fruits

Nuts, Seeds, Beans and Other Proteins

walnuts

almonds

pine nuts

pistachios

cashews

chia seeds

natural/organic pea-nut butter, or other nut butter

black beans

cannellini beans/white beans

kidney beans

garbanzo beans/chickpeas

canned salmon

canned tuna

canned sardines

Pastas and Grains

brown rice

couscous

bulgur

oatmeal

barley

buckwheat

Quinoa

Popcorn

Herbs, Spices, Oils, and Flavor-Enhancers

dried garlic

curry powder

cinnamon

dried parsley

dried oregano

cumin

saffron

olive oil

balsamic vinegar

reduced-sodium chicken broth

Sample Pantry Check List

Dannon Magrane Exercise Assistant

I am pleased to announce, Dannon has earned certifi-

cation through the American College of Sports Medi-

cine as a certified personal trainer. She is available for

initial workouts, personal training and exercise advice

Tuesday through Thursday from 4:30—8:30 p.m. Stop

by the desk or catch her on the floor to schedule an

Meet

the staff

Margi Faze Beth Raines Jeannine Cook Natacha Meroni Julie Johnson

Dania Brignolle Sandy Sherrill Dannon Magrane Diane Griste Jim Horan

Ana Beaty Jennifer Hartman

James Cordell Jennifer Oestreich Brittany Pribyl Michael Bello Frank Espina

Congratulations

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