TAC Blog

It’s time to conquer the fear and enjoy your life.

Timberhill Athletic Club will be holding a come-one-come-all book release party for Cindy Killip’s new book, Living the BONES Lifestyle: A Practical Guide to Conquering the Fear of Osteoporosis on Wednesday, May 2nd from 5:30pm to 7:30pm. Refreshments will be served and Cindy will be available for book signings.

          It has been estimated that osteoporosis is associated with at least 1.5 million fractures per year. This awareness has led to improved research and screening, as well as medications and supplements that can help slow bone loss. Unfortunately the messages that are sent to encourage consumers to take action are usually fear-driven. Living the BONES Lifestyle is the culmination of six years of reviewing, compiling and applying the labyrinth of international research and information about osteoporosis in an effort to diminish the fear associated with it. Cindy’s goal with this book is to help you understand this thing called osteoporosis and teach you simple lifestyle changes that help build stronger bones, so fear will no longer drive you but knowledge and courage will inspire you to take action.

          The book was published through the publishing company, Level Head Wellness and is distributed through Amazon and Barnes and Noble to bookstores, online retailers, libraries, and academic institutions. It covers balance training, osteoporosis tests and how to read them, nutritional strategies, exercises for building strong bones, and supplements and medication. A key element that sets this book apart from other books about osteoporosis is its focus on exercises proven to increase bone mineral density. Cindy explains the “whys” and “hows” of bone-building exercises, including detailed illustrations and modifications for severe osteoporosis.

          Cindy is an Advanced Health and Fitness Specialist who has been teaching and writing about the power of positive movement for over 22 years. Known as “The Balance Coach,” she is a personal trainer, fitness instructor, author and public speaker. She draws from a strong knowledge of anatomy and exercise science as well as social psychology and communications. She has training in a multitude of movement disciplines including somatics, pilates, yoga, martial arts, sports, and dance. Her background in competitive sports including NCAA collegiate soccer and softball started her on the path to becoming a fitness expert and her passion to help people enjoy their lives throughout their lifespan has guided her to her current area of expertise.

 www.boneslifestyle.com

Experts agree that group exercise can be beneficial.  Working out in a group provides support, accountability, and structure.  People don't want to let their buddy or group down, which is terrific in terms of adherence to an exercise outline.
     Patient information published in 2005 in the Journal of American Academy of Physician Assistants also recommends that people exercise with a partner or group because they are more likely to stay on track.
     Other benefits of group fitness: You're more likely to complete a well-rounded exercise routine and get a potentially tougher workout.  In a class, the instructor can say, 'let's pick up the pace,’ A class can help you move past a plateau — if you want to push yourself a little bit and improve.
     We encourage new exercisers to introduce themselves to the instructor when they join a group. Tell him or her that you're new and declare your goals, and say that you want to stick with the program. In response, an instructor can offer exercises for your skill level.
     If you are looking for that support system to keep you on track and motivated, TAC has more than 80 group exercise classes a week to choose from.  Come in and introduce yourself, instructors are always glad to see you.  If you are feeling overwhelmed, contact one of our friendly staff members they will help make the transition smoother.

Running, and participation in races, has really picked up here in Linn/Benton County.   Each weekend through the summer will be packed with races from a 5k to the half marathon.    I have the privilege of helping to put on the Corvallis half marathon, and work with the HOTV (Heart of the Valley) running club in helping people train, and meet nutrition needs for the Corvallis half.   

It’s really fun to work with a new, highly motivated group.  Running is different from any other fitness type sport; there are some basic fundamental physiological rules that must be followed to be successful in this sport, especially in the nutrition hydration area.  Runners need to properly fuel their bodies both at rest and while training or racing.     Enclosed are a few of the main topic areas I think are important for new runners.

Let’s start with basic diet, and calorie intake. As this article talks about, you have to take in enough calories to meet your training needs and know what types of foods are right for endurance sports: http://www.realbuzz.com/articles/a-balanced-diet-for-runners/ 

More specific diet composition info for people who are training for longer distances more frequently http://www.realbuzz.com/articles/what-should-runners-eat-and-drink-during-training/

Fluid intake for runners:  http://www.realbuzz.com/articles/the-importance-of-fluids-to-runners/

Can we drink too much?  This is a national issue. Particularly in populations running marathon distances:   http://www.realbuzz.com/articles/is-it-possible-for-runners-to-drink-too-much-water/ 

Keep in mind total calories and diet composition (% of carbs, protein, fats) guidelines are based on one’s level of fitness, and years of training in the sport.    Know your level of fitness (or basic pace per mile when you run or walk) and the months/years of continuous or periodic training to make your diet and hydration choices.

Mike Waters, Director of Health Promotion for TAC has been helping runners of all distances for over 30 years with their nutrition and training needs.     If you’d like him to help you with yours, you may contact him at timberhill.mike@comcast.net  or 541-207-4368 

Creating Healthy Habits combines the joy of movement with cognitive work and emotional support to help us make healthy lifestyle changes.  The class employs a simple three-step process I call DREAM IT – DANCE IT – DO IT!
Dream it!
Imagination: The first step in making a change is visualizing where you would like to be.  We all have ideas about changes we could make to enhance health and wellbeing.  Maybe it’s sticking to our commitment to exercise regularly or practicing daily meditation.  Perhaps it’s a dietary change, such as reducing sugar consumption.  Letting go of an old habit that no longer serves us could also be a healthy change.  The first step is to dream it.
Dance it!
Dance can help transition ideas about what we would like to see from the mental realm into the physical.  (Kind of like labor, only way more fun!) The physical act of the dance gets us out of our heads and into our bodies, while the tone or energy of the music shifts our emotional state. By moving us physically, mentally, and emotionally, dance facilitates the release of stuck energy.  Nia class leaves participants feeling relaxed and energized.  You do not need to ‘be a dancer’ to participate, the class is easy to follow and you will discover your own dance as you continue.  Moving toward our goals together with focus and intention brings ease to the process.
Do it!
Sometimes we need a little extra support to make changes.  The class helps provide accountability for living our dreams.  We delve deeper into our own motivation and inspiration through the use of visualization, journaling, and other cognitive exercises. We learn from each other about strategies that have worked, and we’re buoyed on the journey by our own private cheerleading section.

If you are interested in participating in Creating Healthy Habits, we will meet on Sunday mornings starting January 8th.  The Dance it! part of the group takes place in the Nia class at 11:30am.  Creating Healthy Habits follows at 12:40pm for one hour.  Please email Leela at leeladevidancing@gmail.com, or call (541) 752-1784 to reserve a space.  The Nia class is free to TAC members and the Creating Healthy Habits part is $40.00 for the eight week session.  Would you like to share this experience with a friend who is not a TAC member?  The first Nia class on January 8 is free to nonmembers, with a special price of $40.00 for the rest of the session (seven more classes).  Creating Healthy Habits class is $50.00 for nonmembers of TAC.