July 2015
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Health Tip

Stretch Safely


Static stretching, in which you stretch through a muscle's full range of movement until you feel resistance but not pain, is probably the safest type. Stretch to the point of mild discomfort, at most, and then ease up. If you feel any pain, stop.  


(Source: BerkeleyWellness)



Hello and welcome to our July newsletter!


This month, we'll be learning about the dangers and prevention methods of heat-related illnesses.  We'll also be featuring Part 3 of our Pilates series with a new move and technique tips for success.




3 Basic Pilates Moves You Should Be Doing: Part 3


Janel Davis- Heitzmann, PT, CSCS


Core exercises are an important part of a good fitness program but are often neglected. Want to improve your posture, tighten your midsection, prevent the dreaded low back injury? Give pilates a try. Basic pilates exercises can be completed without equipment in the comfort of your home.


If you've been practicing the exercises from the first two newsletters, you should be feeling stronger in the mid-section and a bit stronger in the buttocks. Now it's time to take on the third exercise in our three part series, The Hundred.




1. Lie on your back with knees bent and up in the air, hips and knees at 90 degree angles. (This is the "table top" position).


2. Inhale and reach your arms to the ceiling.


3. Exhale. Lower your arms toward the floor, lift your head (as in the Chest lift exercise), focus your gaze on your belly. Abdominals engaged, "tummy tight."


4. Keeping your arms straight, gently move your arms in small up/down movements as if splashing in water. Keep a rhythm.


5. Inhale for 5 beats (keeping the rhythm with your "splashing" arms). Exhale for 5 beats.


6. Hold the position and progress in sets of 10 beats...working up to...you guessed it, one hundred beats.


7. Remember that it takes time to build up strength in both your neck and your abdominals. Take breaks. Lower your head down as needed but keep that tummy engaged!


There you have it, the three best beginning pilates exercises to increase core strength. Give them a consistent place in your fitness routine and you'll notice a nice improvement in your posture, strength, and power while helping to prevent low back injuries.

5 Tips to Prevent Heat Illness

By Nathan Swift


As athletes take to the outdoors during the sweltering summer months, a few people will inevitably suffer from heat-related illness. 


Heat illness is a serious condition that can be prevented if you pay attention to the warning signs. Most common during the middle of the summer, heat illness can affect anyone who over exerts themselves under the sun, but the people most at risk include; overweight or large athletes, the elderly, children, and those who are poorly acclimated to the high temperatures. 


Particular attention should also be paid to athletes who require additional padding or helmets such as football players (specific safety guidelines for these athletes can be found by visiting the National Athletic Trainers' Association homepage). 


What Causes Heat Illness? 


Simply put, heat illness is the body's inability to cool itself. While our bodies are generally hot to begin with, maintaining a constant temperature of around 98.6 degrees Farenheit. There are internal and external factors that when combined can produce a potentially lethal reaction.


We create our own internal body heat through the process of metabolism--the process by which our bodies convert nutrients to energy. This process, called basal metabolism, is the base amount of nutrient conversion the body needs to sustain life. 


Another form of heat production occurs from muscular activity or through exercise. 

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