Week Twenty Seven - More the Half a Year

 

Making a Road Map

By Coach Anita

During the 27 weeks that your coaches have been contributing to this weekly blog our overarching goal has remained the same: provide information, suggestions, and hopefully motivation to prepare you to get back in the boat. 

All paddlers need aerobic endurance, which I wrote about last week. Paddlers also need strength in their shoulders, arms, back, core, and legs. Muscular strength is necessary to exert force on the blade in order to move the boat. It can also help prevent injuries. Paddlers who lack strength and endurance will not fully benefit from the energy system training used to get a good start off the line or to overrate and settle into race pace. In addition, the ability to not just race three times in a day but race well three times in a day requires training that cannot occur without a base of aerobic endurance. 

Now is the time to be thinking about how you want to get back in the boat. We are entering our traditional off-the-water season in a year when we haven’t been in a dragon boat. We don’t know when we’ll be back on the water, but that doesn’t mean you can’t be thinking about how you want to get back in the boat. Now is the time to be setting goals, establishing baselines, and taking steps to work towards achieving those goals. 

I would like every member of Pink Phoenix who plans on paddling in the coming season to use this time to set dragon boat related fitness goals. Goals should relate to aerobic endurance, shoulders, arms, back, core and leg strength. Fitness goals should address the individuality of your body and current fitness. If you have strong legs, a goal may be one that pertains to maintaining that strength through a specific workout commitment. If you have had injuries or trouble with an area, a goal may start with range of motion improvement and progress to strength building. If you have trouble getting on and off the boat, specific strength work can improve your ability to do so. You can have goals for each of the areas, or you can focus on where you want to see development. Establishing a baseline of your strengths and endurance level will help you measure your progress and/or adjust your goals. 

The way I look at planning is if you don’t know where you’re going, how will you know when you’ve arrived. Now is the time to spell it out. I hope every one of you is excited at the idea of getting back in the boat together, and will commit to using this time to work towards fitness goals that will help you return to the boat strong and ready. Need some help? Want someone to be accountable to? I am happy to help. Just reach out: pdxanita@gmail.com

Prevent Injury

by Coach Oden

We are starting week 1 of our second challenge. It's not by accident that your fitness team has challenged you to squats and now sit-ups. What's the first thing you have to do in order to paddle on a dragon boat? You have to get in the boat. How do you get in the boat you may ask? You use your legs and your core. That's just for starters. Once we're in the boat, having a strong foundation is where all of the movement comes from. Hip hinge, rotation, flat back, shoulders stabilized, your reach, your entry, your pull - all come from strong, stabilizing muscles.

You've been given a chart of 36 core exercises to choose from and a daily challenge of 120 reps per day. Choose the ones you don't know. Choose that ones that strengthen you. Choose the ones that CHALLENGE you.

By keeping a strong core, we prevent our bodies from injury in all ways - whether it be through paddling or just living our every day life. It prevents the chance of falls as well as reinjury.

If you need modifications, you've been given a link to chair core exercises. Feel free to incorporate these. If you have a question on how to do one of the sit-ups correctly, google it. There is information everywhere. If you have a question on whether something else counts like donkey kicks or knee raising on the bar, google it.

Tip: If you're bringing your head towards your toes, it's upper core work. If you're bringing your toes towards you head, it's lower core work. If you're twisting side to side, it's obliques work. If you're doing it all... well, you get the point.

There's just one more thing. If you're doing any kind of hold for your sit-ups, one second equals one rep. This is very generous... so use it wisely.

36 Core Exercises: https://darebee.com/ab-exercises.html

Chair Core Exercises: https://www.wikihow.fitness/Exercise-Your-Abs-While-Sitting

Oh yeah... and have fun! 

Looking Forward

by Coach Pat

We all are looking at the future, training together and racing on Pink Phoenix. But in the near
term we are looking at this time of year as ‘off season’ which has a different focus. Off season means getting off the boat and doing other types of ‘training’. Never mind that we never got on the boat in the first place and that we have been doing some training for the last 7 months.
Now I want to focus on what I need to improve for when I get back on the boat. This isn’t anything to do with technical paddling, it's establishing my ‘fitness training’ routine to allow me, at minimum to be as strong a paddler as I was last year. 

First,  I need to understand where I am.  This requires finding a real baseline that I can measure.  I will want to use exercises from our prior fitness assessments that I can do on my own without equipment.  Then I want to zero in more on my strength.  For the last several months I have been working out at home with very limited equipment.   I want to set goals but I also want a way to see what I am actually doing to achieve those goals.   I like efficient workouts,  short and hard and also long endurance workouts but I can’t tell you when it works and when it doesn’t. I also can’t tell when a workout has been enough or even too hard. When I do a hard workout, how long do I need to rest and what does the rest look like? I’m sure some of you are faced with the same lack of information. Once I have an idea of my baseline I can set goals in any or all areas.

What to do ?  Start a training journal.  You can do this with an app on your phone,  but I will opt for a notebook and pen. My workout types and times are pretty consistent across each week. I can’t tell you which workouts make me feel good or totally overdone. I also need this journal to track progress in hopes that there will be progress and I will get stronger as we go through the off season. I normally would jump into some specific classes this time of year as we pulled off the boat. Interval training and bootcamps would replace my paddling hours. This year that isn’t possible so tracking what I am doing and progress or not being made is essential. What did you do to replace your paddling hours last winter ? What will you do this winter?

What is important to record in this ‘training journal’ ?

• Date and perhaps body weight
• Planned workout .For each exercise I want to know time or reps plus weight or equipment used. This will look a lot like how Oden writes our workouts on the white board along with equipment and/or weight used and reps. 
• How I feel going into the workout and how I feel about my effort during the workout.
• After the workout if I am not at all tired or way too tired this needs to be recorded as well. 
• Optionally I would like to record my food for the day and water intake.

Now when I am going to do another workout with the same exercise(s) I can refer back to weight used or reps.  If I wasn’t over tired I can increase my weight,reps or seconds in the set. If in a month I can do more than when  I started I know I have made progress. I can feel confident my workouts are taking me where I want to go. 

Is There a Fall in Your Future?

By Suzanne Frank

A simple thing can change your life-like tripping on a rug or slipping on a wet floor. We shouldn't accept falls as a normal part of getting older. It is true that as we age our chances of falling increase. 

If you fall you could break a bone which results in a trip to the hospital, injury or even disability. I know that many Pinks out there are younger than 65 years old. The information below is good to be aware of since one day you will be at the age when you are at a higher risk of falling. 

Risks factors for falls:

• weak muscles, especially in the legs
• poor balance, causing unsteadiness on your feet
• dizziness or lightheadedness
• foot problems-including pain and wearing unsafe footwear
• memory loss, confusion or difficulty with thinking or problem solving
• vision and hearing problems
• taking medications that cause you to be dizzy or drowsy (the more medications you take, the more likely you are to fall)
• drinking too much alcohol
• safety hazards in the home
• some bladder or bowel conditions 

Take the right steps prevent falls

• Stay physically active. Plan an exercise program that is right for you. Regular exercise improves muscles and makes you stronger. It also helps keep your joints, tendons, and ligaments flexible. Weight- bearing activities may slow bone loss from osteoporosis. Try to get at least 150 minutes a week of physical activity.
• Have your eyes and hearing tested. Even small changes in sight and hearing may cause you to fall.
• Find out about the side effects of medication you are taking. If a medication makes you dizzy or drowsy tell your physician
• Get enough sleep. If you are sleepy you are more likely to fall.
• Limit the amount of alcohol you drink. Even a small amount of alcohol can affect your balance and reflexes.
• Stand up slowly. Getting up too quickly can cause your blood pressure to drop. This can cause you to feel unsteady.
• Get enough calcium and vitamin D. This will help to keep your bones strong. Also, quitting smoking and limiting alcohol use, which can decrease bone mass and increase the chance of fractures.
• Fall proof your home. Beware of carpets that may cause you to slip and items that you could trip over.
• Have your phone nearby. If you have risk factors for falls be sure to have your phone nearby at all times.

What to do if you fall

1. Prepare yourself to get up: Try to stay calm. If you are unsure of the severity of your injuries, getting up too fast could make things worse.
2. Survey your surroundings: Find the nearest piece of sturdy furniture. The bottom of a staircase may work, as well.
3. Roll onto your side: Turn your head first, followed by your shoulders, arm, hips, and leg.
4. Slowly raise yourself up: If you are not in front of the sturdy furniture or staircase, slowly crawl on your hands and knees so that you are.
5. Place your hands on the furniture: Slide one foot forward so it is flat on the floor while keeping your other leg bent with your knee on the floor.
6. Rise up slowly: Turn your body to sit in the chair.
7. Sit: Sit for a few minutes and assess how you feel before attempting to move again
8. If you think you are injured or cannot get up on your own dial 911 for help.

There are some great YouTube videos that will demonstrate how to get up following a fall. You may want to view some of them.

Having a 90 year old mother who has fallen twice this summer has given me a new perspective about the dangers of falling as well as providing me a reason to stay active and do everything I can for my body to reduce my risks for having a fall. I hope you will do all you can to decrease your risk of experiencing a fall.

Read More

Week Twenty Six - Bag of Tricks

Looking Ahead - Developing Aerobic Endurance 

by Coach Anita 

We are at the point in the year that during a regular season we would start discussing off the water conditioning. Even though we haven’t had a paddling season in 2020, we can start preparing for when we do get back on the water. 

One of the most important things you can do in preparation for the next dragon boat season is to develop aerobic endurance. Aerobic endurance is necessary before the other elements (aerobic power, speed, anaerobic capacity) we use in dragon boat racing can be developed. And it’s easier than you may think - no running required.

Engaging in low intensity efforts for long periods of time develops aerobic endurance. The key is to keep the intensity between 40-55% of your maximum heart rate and sustain the activity for longer than 20 minutes. Gradually increase the amount of time you perform the activity while keeping your heart rate in this range. A good goal is to be able to sustain the activity comfortably without any breaks for 2 hours. 

The traditional formula used to calculate your maximum heart rate (MHR) is to subtract your age from 220. However, a more accurate method published in the Journal Medicine & Science in Sports & Exercise is: 

206.9 minus (0.67 x your age)

Using this calculation, my MHR is 173 so 40-55% is 69-95, which is a very comfortable easy to moderate walking pace for me. The key is to keep the intensity low - you should be able to comfortably talk while performing the activity. Working at higher intensities is necessary to train other modalities (speed, lactate threshold endurance) but for base cardio development you are striving for long, slow and distance (LSD). Check your heart rate frequently to ensure you are staying within the 40-55% range - it may feel surprisingly easy. Reduce your intensity if you get above it. Whether you choose to walk, run, hike, paddle, cycle, ski or swim, set a goal of at least 25 minutes. You can train in this zone 2-3 times a week to gradually increase the duration until you can comfortably sustain it for 2 hours. It can take 4-8 weeks to develop this capacity but aerobic endurance has a high retention rate meaning once it’s developed you only need to train it once a week to maintain it. 

An option for adding this type of training is to do it on recovery days from hard workouts, or use it as a complementary workout if you want to workout more than once in a day (separated by appropriate amount of rest). 

Developing your aerobic endurance before you get back in the boat allows us to more quickly get to paddling specific work for developing and improving racing technique and performance. 

Week of October 12th Workout Updates 

By Coach Pat

On Monday Oct 12th we are unable to have a workout zoom session. We will postpone that session to Monday October 19th. The sessions to choose from are Resistance Bands with Deb Amar and Qigong with Mo Kelly. On October 26th the following Monday we will offer Mat Pilates with Theresa Garcia and Qigong with Mo Kelly.  Look for the schedule announcement for sign ups. Please do sign up. Tip - the zoom info is in the schedule details.  

 

On Wednesday October 13th I am out of town. Natalie Gaston will lead the Wednesday Workout with an automated card workout. 6:00 pm start time, come ready to have some fun.  We have a new Zoom address for the Wednesday Workouts (who would have thought we would go 26 weeks). This new Zoom link will work for all Wednesdays at 6:00 pm until the end of February. Put it in your calendar. 

Join Zoom Meeting

https://us02web.zoom.us/j/81481455787?pwd=YVNWV3E2SG1OMzQxZDRlTGJueDlRdz09

Meeting ID: 814 8145 5787

Passcode: 615586

Core Challenge October 19 - November 15

On October 19th we will start a new challenge.   The format will stay the same - sign up in the Google Doc here : Link to sign up for Oct Challenge

The format will remain the same ,sign up and teams will be randomly assigned.  Each team will enter a complete "D" each day.   Each time a team completes a full week (6 days) they will be entered into a drawing , for something yet to be disclosed.  Get yourself signed up before Friday October 16th.  

This is a core and water challenge.   We aren't dropping that hydration part.   Each individual should complete 120 repetitions of core exercises targeting one area per day and drink 64 oz of water or non caffinated, non alcoholic liquids.   The total for the team regardless of how many are on the team is the sum of the individual expected contribution.  However , at any time any individual can not complete the daily requirement team members can help them out to meet their goal.    Each day a member of the team should record a "D" for done in the tracking google doc link here . 

The chart below shows the exercise target area for each day.  We will continue to take Thursdays as a day off, completing each category each week.   You can deviate from the chart but the following guidelines apply .  If you are moving your arms and shoulders towards your toes you are targeting Upper Abs.  If you are moving your legs towards your head you are targeting Lower Abs.   If you are moving both upper body and lower towards each other you are targeting your entire core.   Anything side to side will target Obliques.   The chart works from beginning moves down to harder moves .  You can pick as many of the moves in a column as you like, to do 120 reps a day.    

Your schedule will look like this;   
Monday - Upper 
Tuesday - Lower
Wednesday - Six pack 
Thurdays - Rest
Friday - Obliques 
Saturday - Complete 
Sunday - Rectus abdominus - lateral abs

Link to this chart 

__________________________

Coach Oden's Corner

Preparing Yourself for the Winter Months:
During this time of COVID, we already feel isolated. Now we are entering a time of darkness and social distancing outside will become more challenging. What can you do to keep yourself in a healthy emotional and mental health state? 

Here are some of the things I like to do knowing the sun isn't going to rise until 7 and will be setting at 5. I do these things to prepare for the darkness. 

Winter time is a great time to get more sleep and reset your sleep patterns.Our body requires 8 hours of sleep, which we rarely get during the summer time as nobody wants to miss out on anything and we are much busier. Take these months for resetting, going to bed by 10, getting up before the sun rises, and starting a daily routine. This could include meditation, yoga and/or writing.

Always have plenty of supplies on hand. Food items in your pantry for soups and warm, comforting food. A vast selection of teas and lemon for digestion. 

Break out your flannel sheets, comfy blankets, fluffy robes and cozy slippers.
 
Virtual training and limited fitness equipment has been challenging. Many of you have continued to work out and sought out many ways to meet your physical fitness needs. Now is the time to gather up all of the videos, keep contacts with friends, and have equipment on hand to be able to work out at home. 

Take time this week to journal what thoughts the winter months bring to you. Prepare yourself accordingly and share in the comments some of your helpful ideas or tips.

 

Is There a Fall in Your Future?

By Suzanne Frank

A simple thing can change your life-like tripping on a rug or slipping on a wet floor. We shouldn't accept falls as a normal part of getting older. It is true that as we age our chances of falling increase. 

If you fall you could break a bone which results in a trip to the hospital, injury or even disability. I know that many Pinks out there are younger than 65 years old. The information below is good to be aware of since one day you will be at the age when you are at a higher risk of falling. 

Risks factors for falls:

• weak muscles, especially in the legs
• poor balance, causing unsteadiness on your feet
• dizziness or lightheadedness
• foot problems-including pain and wearing unsafe footwear
• memory loss, confusion or difficulty with thinking or problem solving
• vision and hearing problems
• taking medications that cause you to be dizzy or drowsy (the more medications you take, the more likely you are to fall)
• drinking too much alcohol
• safety hazards in the home
• some bladder or bowel conditions 

Take the right steps prevent falls

• Stay physically active. Plan an exercise program that is right for you. Regular exercise improves muscles and makes you stronger. It also helps keep your joints, tendons, and ligaments flexible. Weight- bearing activities may slow bone loss from osteoporosis. Try to get at least 150 minutes a week of physical activity.
• Have your eyes and hearing tested. Even small changes in sight and hearing may cause you to fall.
• Find out about the side effects of medication you are taking. If a medication makes you dizzy or drowsy tell your physician
• Get enough sleep. If you are sleepy you are more likely to fall.
• Limit the amount of alcohol you drink. Even a small amount of alcohol can affect your balance and reflexes.
• Stand up slowly. Getting up too quickly can cause your blood pressure to drop. This can cause you to feel unsteady.
• Get enough calcium and vitamin D. This will help to keep your bones strong. Also, quitting smoking and limiting alcohol use, which can decrease bone mass and increase the chance of fractures.
• Fall proof your home. Beware of carpets that may cause you to slip and items that you could trip over.
• Have your phone nearby. If you have risk factors for falls be sure to have your phone nearby at all times.

What to do if you fall

1. Prepare yourself to get up: Try to stay calm. If you are unsure of the severity of your injuries, getting up too fast could make things worse.
2. Survey your surroundings: Find the nearest piece of sturdy furniture. The bottom of a staircase may work, as well.
3. Roll onto your side: Turn your head first, followed by your shoulders, arm, hips, and leg.
4. Slowly raise yourself up: If you are not in front of the sturdy furniture or staircase, slowly crawl on your hands and knees so that you are.
5. Place your hands on the furniture: Slide one foot forward so it is flat on the floor while keeping your other leg bent with your knee on the floor.
6. Rise up slowly: Turn your body to sit in the chair.
7. Sit: Sit for a few minutes and assess how you feel before attempting to move again
8. If you think you are injured or cannot get up on your own dial 911 for help.

There are some great YouTube videos that will demonstrate how to get up following a fall. You may want to view some of them.

Having a 90 year old mother who has fallen twice this summer has given me a new perspective about the dangers of falling as well as providing me a reason to stay active and do everything I can for my body to reduce my risks for having a fall. I hope you will do all you can to decrease your risk of experiencing a fall.

Read More

Week Twenty Six - Bag of Tricks

Looking Ahead - Developing Aerobic Endurance 

by Coach Anita 

We are at the point in the year that during a regular season we would start discussing off the water conditioning. Even though we haven’t had a paddling season in 2020, we can start preparing for when we do get back on the water. 

One of the most important things you can do in preparation for the next dragon boat season is to develop aerobic endurance. Aerobic endurance is necessary before the other elements (aerobic power, speed, anaerobic capacity) we use in dragon boat racing can be developed. And it’s easier than you may think - no running required.

Engaging in low intensity efforts for long periods of time develops aerobic endurance. The key is to keep the intensity between 40-55% of your maximum heart rate and sustain the activity for longer than 20 minutes. Gradually increase the amount of time you perform the activity while keeping your heart rate in this range. A good goal is to be able to sustain the activity comfortably without any breaks for 2 hours. 

The traditional formula used to calculate your maximum heart rate (MHR) is to subtract your age from 220. However, a more accurate method published in the Journal Medicine & Science in Sports & Exercise is: 

206.9 minus (0.67 x your age)

Using this calculation, my MHR is 173 so 40-55% is 69-95, which is a very comfortable easy to moderate walking pace for me. The key is to keep the intensity low - you should be able to comfortably talk while performing the activity. Working at higher intensities is necessary to train other modalities (speed, lactate threshold endurance) but for base cardio development you are striving for long, slow and distance (LSD). Check your heart rate frequently to ensure you are staying within the 40-55% range - it may feel surprisingly easy. Reduce your intensity if you get above it. Whether you choose to walk, run, hike, paddle, cycle, ski or swim, set a goal of at least 25 minutes. You can train in this zone 2-3 times a week to gradually increase the duration until you can comfortably sustain it for 2 hours. It can take 4-8 weeks to develop this capacity but aerobic endurance has a high retention rate meaning once it’s developed you only need to train it once a week to maintain it. 

An option for adding this type of training is to do it on recovery days from hard workouts, or use it as a complementary workout if you want to workout more than once in a day (separated by appropriate amount of rest). 

Developing your aerobic endurance before you get back in the boat allows us to more quickly get to paddling specific work for developing and improving racing technique and performance. 

Week of October 12th Workout Updates 

By Coach Pat

On Monday Oct 12th we are unable to have a workout zoom session. We will postpone that session to Monday October 19th. The sessions to choose from are Resistance Bands with Deb Amar and Qigong with Mo Kelly. On October 26th the following Monday we will offer Mat Pilates with Theresa Garcia and Qigong with Mo Kelly.  Look for the schedule announcement for sign ups. Please do sign up. Tip - the zoom info is in the schedule details.  

 

On Wednesday October 13th I am out of town. Natalie Gaston will lead the Wednesday Workout with an automated card workout. 6:00 pm start time, come ready to have some fun.  We have a new Zoom address for the Wednesday Workouts (who would have thought we would go 26 weeks). This new Zoom link will work for all Wednesdays at 6:00 pm until the end of February. Put it in your calendar. 

Join Zoom Meeting

https://us02web.zoom.us/j/81481455787?pwd=YVNWV3E2SG1OMzQxZDRlTGJueDlRdz09

Meeting ID: 814 8145 5787

Passcode: 615586

Core Challenge October 19 - November 15

On October 19th we will start a new challenge.   The format will stay the same - sign up in the Google Doc here : Link to sign up for Oct Challenge

The format will remain the same ,sign up and teams will be randomly assigned.  Each team will enter a complete "D" each day.   Each time a team completes a full week (6 days) they will be entered into a drawing , for something yet to be disclosed.  Get yourself signed up before Friday October 16th.  

This is a core and water challenge.   We aren't dropping that hydration part.   Each individual should complete 120 repetitions of core exercises targeting one area per day and drink 64 oz of water or non caffinated, non alcoholic liquids.   The total for the team regardless of how many are on the team is the sum of the individual expected contribution.  However , at any time any individual can not complete the daily requirement team members can help them out to meet their goal.    Each day a member of the team should record a "D" for done in the tracking google doc link here . 

The chart below shows the exercise target area for each day.  We will continue to take Thursdays as a day off, completing each category each week.   You can deviate from the chart but the following guidelines apply .  If you are moving your arms and shoulders towards your toes you are targeting Upper Abs.  If you are moving your legs towards your head you are targeting Lower Abs.   If you are moving both upper body and lower towards each other you are targeting your entire core.   Anything side to side will target Obliques.   The chart works from beginning moves down to harder moves .  You can pick as many of the moves in a column as you like, to do 120 reps a day.    

Your schedule will look like this;   
Monday - Upper 
Tuesday - Lower
Wednesday - Six pack 
Thurdays - Rest
Friday - Obliques 
Saturday - Complete 
Sunday - Rectus abdominus - lateral abs

Link to this chart 

__________________________

Coach Oden's Corner

Preparing Yourself for the Winter Months:
During this time of COVID, we already feel isolated. Now we are entering a time of darkness and social distancing outside will become more challenging. What can you do to keep yourself in a healthy emotional and mental health state? 

Here are some of the things I like to do knowing the sun isn't going to rise until 7 and will be setting at 5. I do these things to prepare for the darkness. 

Winter time is a great time to get more sleep and reset your sleep patterns.Our body requires 8 hours of sleep, which we rarely get during the summer time as nobody wants to miss out on anything and we are much busier. Take these months for resetting, going to bed by 10, getting up before the sun rises, and starting a daily routine. This could include meditation, yoga and/or writing.

Always have plenty of supplies on hand. Food items in your pantry for soups and warm, comforting food. A vast selection of teas and lemon for digestion. 

Break out your flannel sheets, comfy blankets, fluffy robes and cozy slippers.
 
Virtual training and limited fitness equipment has been challenging. Many of you have continued to work out and sought out many ways to meet your physical fitness needs. Now is the time to gather up all of the videos, keep contacts with friends, and have equipment on hand to be able to work out at home. 

Take time this week to journal what thoughts the winter months bring to you. Prepare yourself accordingly and share in the comments some of your helpful ideas or tips.

 

Is There a Fall in Your Future?

By Suzanne Frank

A simple thing can change your life-like tripping on a rug or slipping on a wet floor. We shouldn't accept falls as a normal part of getting older. It is true that as we age our chances of falling increase. 

If you fall you could break a bone which results in a trip to the hospital, injury or even disability. I know that many Pinks out there are younger than 65 years old. The information below is good to be aware of since one day you will be at the age when you are at a higher risk of falling. 

Risks factors for falls:

• weak muscles, especially in the legs
• poor balance, causing unsteadiness on your feet
• dizziness or lightheadedness
• foot problems-including pain and wearing unsafe footwear
• memory loss, confusion or difficulty with thinking or problem solving
• vision and hearing problems
• taking medications that cause you to be dizzy or drowsy (the more medications you take, the more likely you are to fall)
• drinking too much alcohol
• safety hazards in the home
• some bladder or bowel conditions 

Take the right steps prevent falls

• Stay physically active. Plan an exercise program that is right for you. Regular exercise improves muscles and makes you stronger. It also helps keep your joints, tendons, and ligaments flexible. Weight- bearing activities may slow bone loss from osteoporosis. Try to get at least 150 minutes a week of physical activity.
• Have your eyes and hearing tested. Even small changes in sight and hearing may cause you to fall.
• Find out about the side effects of medication you are taking. If a medication makes you dizzy or drowsy tell your physician
• Get enough sleep. If you are sleepy you are more likely to fall.
• Limit the amount of alcohol you drink. Even a small amount of alcohol can affect your balance and reflexes.
• Stand up slowly. Getting up too quickly can cause your blood pressure to drop. This can cause you to feel unsteady.
• Get enough calcium and vitamin D. This will help to keep your bones strong. Also, quitting smoking and limiting alcohol use, which can decrease bone mass and increase the chance of fractures.
• Fall proof your home. Beware of carpets that may cause you to slip and items that you could trip over.
• Have your phone nearby. If you have risk factors for falls be sure to have your phone nearby at all times.

What to do if you fall

1. Prepare yourself to get up: Try to stay calm. If you are unsure of the severity of your injuries, getting up too fast could make things worse.
2. Survey your surroundings: Find the nearest piece of sturdy furniture. The bottom of a staircase may work, as well.
3. Roll onto your side: Turn your head first, followed by your shoulders, arm, hips, and leg.
4. Slowly raise yourself up: If you are not in front of the sturdy furniture or staircase, slowly crawl on your hands and knees so that you are.
5. Place your hands on the furniture: Slide one foot forward so it is flat on the floor while keeping your other leg bent with your knee on the floor.
6. Rise up slowly: Turn your body to sit in the chair.
7. Sit: Sit for a few minutes and assess how you feel before attempting to move again
8. If you think you are injured or cannot get up on your own dial 911 for help.

There are some great YouTube videos that will demonstrate how to get up following a fall. You may want to view some of them.

Having a 90 year old mother who has fallen twice this summer has given me a new perspective about the dangers of falling as well as providing me a reason to stay active and do everything I can for my body to reduce my risks for having a fall. I hope you will do all you can to decrease your risk of experiencing a fall.

Read More

Week Twenty Five - Look Alive !

Boost Your Immune System

by Coach Oden


Here is a healthy way to start your day and to get the nutrients you need to boost your immunity and have radiant, glowing skin. I drink it every morning.

Glowing Green Smoothie

The glowing green smoothie is packed with vitamins, minerals, antioxidants, fiber, high quality amino acids (which build protein), and countless other phytonutrients that work synergistically to prevent and repair damage in your body and boost rejuvenation. Blending helps your body absorb the maximum amount of nutrition from your greens. Chewing your glowing green smoothie to prevent bloating, and if you have compromised digestion, take digestive enzymes right before drinking it. 

RECIPE (SERVES 4) Ingredients: 

● 7 cups chopped spinach (about a medium bunch) 

● 6 cups chopped romaine lettuce (about 1 small head) 

● 2 cups cold filtered water

● 1½ cups chopped celery (about 2 medium stalks) 

● 1 medium apple, cored and coarsely chopped 

● 1 medium pear, cored and coarsely chopped 

● 1 medium banana, peeled and cut in thirds 

● 2 tablespoons freshly squeezed lemon juice 

● 1⁄2 cup minced fresh cilantro, stems are okay (optional) 

● 1⁄2 cup minced fresh parsley, stems are okay (optional) 

Directions: 

1. Fill the blender with 2 cups of water. 

2. Blend the spinach and romaine until smooth. 

3. Add the celery, apple, pear, and herbs (if using) and blend again until smooth. 

4. Finally, add the lemon juice and banana, and do your last blend. 

5. Pour and eat fresh!

*Try it and let me know what you think!

Find a new way or place to do your Squats

We have been plugging away at our squats. Have you trued a new scenery or a different squat to change it up? I traveled all the way to the Grand Canyon and Zion just to do squats.

Well that's not true but while I was there why not take advantage of the beautiful scenery.

I didn't do squats here but this is a bucket list, the narrows at Zion. Just a bonus picture.

A few more places I did squats, waiting area outside of clinic, park benches, gas stations. rest areas, and at the pub. I know, but I had to get them done before the beer!! Let's have fun with the remainder of squats we have. Like Coach Anita said, four weeks gets you ready for the race. We are a team. Persevere! You got this!

Challenge Participation

by Coach Anita

We are in the third week of the squats & water challenge in which between 40-50 Pinks (and coaches) have chosen to participate. Maybe you didn’t choose to participate - you hate squats, you’re recovering from an injury or procedure, you didn’t feel like you could commit - whatever the reason, it’s valid and acceptable. The activity is voluntary and for fun and fitness. 

I liken participation in this challenge to the choices we have around the boats. You can choose to attend practices or not. Your membership is not predicated on attendance. You can choose to put your name in for a roster or not. However, a choice to take a roster spot requires attendance. This is because choosing to participate impacts more than just you. Choosing to be part of a group means being accountable to the other people who are also choosing to participate. You impact the others by your attendance or lack thereof. 

The squat and water challenge is a simple team activity. The daily goal for a team of four is to complete a total of 600 squats and consume two gallons of water by the sum number of participants in the group. For a four person group, equal division measures out to 150 squats and 64 ounces of water per person. However, there is no requirement that it be divided equally; there are just the stated goals to accomplish. The challenge was set up to last four weeks.

Everyone was provided with the set up and requirements before deciding to participate. The groups were determined by random selection (except the TeamFitness group). All participants needed to communicate daily with their team members about the progress. If someone isn’t able to complete their determined share of the work on a given day, others team members can take up the deficit to meet the goal.  

The challenge was set to last four weeks so that it would indeed be a challenge. Sustaining this activity for four weeks requires commitment, perseverance and teamwork. It is very similar to the timeline for crew practices. And just like with practice, there may be days you simply can’t get the task done because of work, travel, family, fatigue, etc. That’s when communication to your team is important. A commitment to the goal means your team members will step up to fill in the gap because they committed to accomplishing the overall goal. It is also because of the understanding that if they need something, you will step up.  

The challenge is not a competition. It is not judged. The elements of water consumption and squats com

bine health and fitness while connecting people to work toward a common goal. We have heard feedback that while after one week someone could barely sit down, by the second week they said they were no longer sore. Another person started with no squats (she did wall sits) and has progressed to doing 75 squats a day. Great examples of strength development. One participant stated that the focus on water consumption has reduced how much coffee she’s drinking. What you take away from your participation will vary, but your commitment and perseverance will have benefits. Keep going! 

Random Interesting Fun Facts

By Suzanne Frank

1. Humans are the only animals that blush

2. The wood frog can hold his pee for up to eight months

3. You lose up to 30% of your taste buds during an airline flight (elevation reduces the sensitivity of salty and sweet foods and the dryness of the cabin air affects our ability to smell)

4. The Twitter bird's official name in Larry

5. The hat worn by chefs contain 100 folds

6. The M in M&Ms stand for "Mars and Murrie" (Forrest Mars and Bruce Murrie the creators of the. candy)

7. Copper door knobs are self-disinfecting

8. Cotton candy was created by a dentist

9. The dot over the lower case j or i is known as a "tittle"

10.Chewing gum boosts concentration ( a study in 2013 found that subjects who chewed gum while taking part in a memory challenge were able to stay focused for longer periods of time then those        who did not chew gum)

11. The unicorn is the national animal of Scotland

12. Bees sometimes sting other bees

13. Water makes different pouring sounds depending on its temperature

14. Koalas have fingerprints

15. Apple pie isn't actually American (the first pies were baked in Medieval Europe)

16. Sweat doesn't actually stink (it is the bacteria on your skin that breaks the sweat down that causes the odor)

17. The fire hydrant patent was lost in a fire

18. Saudi Arabia imports camels from Australia

19. The cast of Friends still earn around $20 million each year from the percentage of the revenue on reruns

20. Crows hold grudges (they have been found to dive down and swarming the person that upset them)

The End Piece

By Coach Pat

I was going to post my favorite squat workouts. I have created some that are equal to our bootcamps. But this piece seemed long enough and random enough already. So look for squat workouts next week. We are heading into our last week of squat challenge and I know everyone who is even participating on the fringe is feeling stronger. Timing taken into account it looks like we will have a one week rest period before starting the next challenge. Yes it will be random teams, no it won't be squats and it won't be 150 of anything.

What I do want to recommend for all of you who aren't street runners and need a cardio workout - get a jumprope. Jumping rope can burn 200-300 calories in 15 minutes. It improves coordination and that plyo part increases bone density. I bought an inexpensive jump rope (speed rope) on Amazon. I feel like I am back in the 3rd grade but it is a great way to get your heart rate up. Let me know if you are game. Maybe there could be a jumprope group. And if your on the older side - your grandchildren will be in awe.

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