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A Health & Fitness
Challenge
KICKOFFSaturday, April 139am-2pm • Storey Gym
2811 House Ave
A Health & Fitness
Challenge
Brought to you by:
HEALTH AND
WELLNESS EXPO
Details Inside
Table of Contents
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2019 Step Up healthgrades ad.pdf 1 3/20/19 10:41 AM
Brought to you by:Fitness - Smart SportsFitness - Planet FitnessHealth - CRMCHealth - Blue Cross Blue ShieldHealth - Cheyenne OBGYNDental - Delta DentalFlexibility - North Platte Physical TherapyFinancial - Blue Federal Credit UnionPets - Cheyenne Dog Food Co
YMCA | North Platte Physical Therapy
Lifestyle Sponsors:
Prize Sponsors:
In partnership with:
Table of Contents
jump in & trysomething new!
Aquatics• Yoga Fit Board• Aqua Cycling• Triathalons
Sports• Learn to Golf• Horsemanship• Bocce Ball
• Bumper Cars• Roller Skating• LaserTag
...Etc!
Pick up a Summer Rec Guide or visit CheyenneRec.org to see what’s happening!Aquatics Center • Airport & Prairie View Golf Courses • Ice & Events • City of Cheyenne Recreation
RECREATION& EVENTS
CHEYENNE COMMUNITY
10 week community health & wellness challenge . . . 5
You’ve got questions, we’ve got answers . . . . . . . . . 6-7
Activities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8-9
Calculate Your BMI . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Healthy Pregnancies . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Family Cycling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
Healthy teeth can mean a healthy body . . . . . . . . . . . .12
Explore the benefits of HIIT . . . . . . . . . . . . . . . . . . . . . .13
Being a part of a gym is
beneficial to your fitness goals . . . . . . . . . . . . . . . .14
Invest in yourself for a change . . . . . . . . . . . . . . . . . . .16
Breaking down your dog’s nutrition . . . . . . . . . . . . . . 18
How to work out safely after 50 . . . . . . . . . . . . . . . . . . .20
A podiatrist can save your sole . . . . . . . . . . . . . . . . . . .22
Strategies to reduce young athletes’ injury risk . . . . . .24
Cheyenne’s Day of Giving . . . . . . . . . . . . . . . . . . . . . . .26
4 Step Up Guide | Friday, April 12, 2019
5
STEP UP REGISTRATION & FREE HEALTH EXPOSaturday, April 13, 9:00 a .m . – 2:00 p .m . , $10, Storey Gym, 2811 House Avenue
• Improve your health & wellness with tips from local organizations .• Join the Step Up Challenge for access to resources to take your health level up a notch .• Learn how you can track your progress for a chance to win exciting prizes!• Want to get your blood drawn? CRMC will be on-site doing blood draws . You must fast beforehand, and the cost starts at
$10 . Call 307-432-3150 or visit www .stepupcheyenne .com for more info
NEW! SMART SPORTS FITNESS CENTER IS COMMITTED TO HELPING YOU REACH YOUR GOALS. For an additional $10 you can have full 24 hour access to SMART Sports fitness center for 10 weeks! Call 307-632-7677 for more details .
WEIGHT LOSS CHALLENGEApril 13 – June 22Get officially weighed in and challenge yourself to lose weight by walking 10,000 steps per day, track your weight loss and steps walked over the course of 10 weeks . Participate in workshops and activities . Win cash prizes!
STEP OVER THE FINISH LINESaturday, June 22, 9:00 a .m .- 11 a .m ., Wyoming Tribune Eagle, 702 W . Lincolnway Join us at the Wyoming Tribune Eagle to celebrate the work you have put in over the course of the 10 weeks! The SMART Sports team will help with your final weigh out and announce the cash prize winners . We will have drawings and snacks . Pick up Wednesday’s paper on June 26th for the final results and winner announcements! For participants who are unable to join is for the final event, weigh outs will also be offered from 9 a .m-3 p .m . at the Wyoming Tribune Eagle on Monday June 24 . Participants weighing out on June 24 will not be prize eligible .
Step Up Cheyenne is a 10-week community health and wellness challenge.
Cheyenne
Health & Fitness
Challenge
6 Step Up Guide | Friday, April 12, 2019
THE MOST IMPORTANT QUESTION… WILL THERE BE LONG LINES AT REGISTRATION?
If you pre-register online, you will be fast tracked to weigh in and hopefully eliminate wait times .
CAN ANYONE PARTICIPATE? WHAT ABOUT KIDS? WHAT ABOUT SENIORS?
You are encouraged to discuss participation with your doctor if you have any reason to question your ability to exercise . Those who are pregnant should not participate . Extreme weight loss is never
recommended . People under the age of 18 cannot be awarded cash prizes .
WHY 10,000 STEPS?10,000 steps is based on the US Surgeon General’s
recommendation for activity . Walking 10,000 steps a day offers health benefits, from decreasing stress levels to lowering blood pressure . However, if you are someone who doesn’t take many steps in a day, a lower personal goal may be more appropriate .
IS THERE A COST TO PARTICIPATE? Yes – $10 . We will accept cash, check or credit
card . Those 18 and under are free, but must register in person with a paying adult .
An additional $10 fee will be charged to participants choosing to take advantage of the full 24 hour access at SMART Sports Fitness Center . What’s included? 24 hour main gym access, heavy lifting room, core/stretching area, 90° salt water pool, fitness classes and much more! For additional details please call, 307-632-7677
WHAT IF I CAN’T MAKE IT TO THE KICK-OFF EVENT?
Call Aubrie 307-633-3192 to discuss your options . Additional days to weigh in will be made available after the official kick off .
WHAT IF I CAN’T MAKE IT TO THE FINAL WEIGH-IN?
Call Aubrie at 307-633-3192 to discuss your options prior to June 22 . No-really, call! We want you to be successful, and have a chance at the cash prize .
CAN MY COMPANY OR OFFICE RUN THEIR OWN CHALLENGES?
If this is something you are interested in call Aubrie at 307-633-3192 for details . We work with several organizations and companies incorporating our challenge into their wellness program .
ARE THERE PRIZES FOR THE WINNERS?Yes, there will be $2,000 in cash prizes for the winners.
• $500cash–forlargest%ofweightlossformale• $500cash–forlargest%ofweightlossforfemale• $500cash–formostfatloss%formale• $500cash–formostfatloss%forfemale
WHAT IF I DON’T HAVE A SCALE?
There is a scale available at the Wyoming Tribune Eagle and SMART Sports Fitness Center between the hours of 8:00 a .m . – 5:00 p .m . daily .
DO I HAVE TO ENTER MY WEIGHT EVERY WEEK ON THE STEP UP CHALLENGE WEBSITE?
No, you are not required to enter your weight weekly . However, those who do will be eligible for additional participation prizes throughout the
competition . We’ve also added a motivational tracker . You enter your current weight and track your progress .
STEPS WALKEDYou can keep track of your weekly total on the Step
Up website, although you are not required to do so .PLUS! Every week the Wyoming Tribune Eagle will
report the overall steps walked as a total . Such as, “Cheyenne has walked 1,045,329 steps .”
CAN WE WORK IN TEAMS?Unfortunately, the system is not set up to
accommodate teams . However, a fun suggestion is to get your friends together and choose one common name but use different ending numbers for your user names . That way you and your friends can easily find each other . Win the prize of teamwork . Example: WeightLossDiva_1, WeightLossDiva_2, WeightLossDiva_3
You’ve got questions... We’ve got answers!
7
STEP UP WORKSHOP QUESTIONS:DO I HAVE TO PAY TO PARTICIPATE IN THE STEP UP WORKSHOPS?
Unless otherwise noted, Step Up workshops are part of the registration fee and are free of charge to participants .
WHAT KIND OF SUPPORT IS AVAILABLE TO HELP ME SUCCESSFULLY COMPLETE THE CHALLENGE?
Various organizations around Cheyenne are offering their support services and FREE activities for Step Up participants .
WEBSITE QUESTIONS:HOW DO I PRE-REGISTER ON THE STEP UP WEBSITE?
Go to: http://stepupcheyenne .com/enroll and follow the directions to pre-register online . Pre-registration is meant to fast track you at the challenge kick-off and weigh in . Only those participating in the weight challenge are required to weigh in .
HOW DO I REGISTER ON THE STEP UP WEBSITE? Step 1: Signing in should be fast and easy! After the
Health Expo, you can log into http://stepupcheyenne .com/ and select “Let’s get Started”, create an account by entering your name and email, then create a ‘user name’ . We recommend that you choose a user name that is fun that you and your friends will recognize . Using your real name is not recommended as that name will be visible to everyone who looks at the website .
Step 2: Start tracking your progress . Remember each week there will be a prize drawing for everyone who has made an entry on the Step Up challenge website .
If you are a returning participant, you can login with your existing account . However, you will still need to pre-register on the website or register at the health expo to start tracking! It may take a few hours for your registration fee to be processed and attached to your account . Please be patient .
HOW DO I PARTICIPATE IF I DON’T HAVE A COMPUTER?
You can still participate in the weight loss challenge to win the cash prizes by officially weighing in and out .
If you want your information included in the overall steps walked numbers for Cheyenne and announced in the Wyoming Tribune Eagle you are welcome to call us at 307-633-3192 .
We’ve got answers!
8 Step Up Guide | Friday, April 12, 2019
Summer Recreation and STEM Enrichment ProgramsSummer program runs June 10th – August 16thBEAST Foundation2900 Sunflower RoadCall 514-0070 for more information
Open GymFridays:6-8p.m.•Saturdays:2-5p.m.•Sundays:3-6p.m.*BEAST Foundation2900 Sunflower RoadCall 514-0070 for more information*Hourssubjecttochangebasedonscheduledathleticevents
Zumba Gold, Tai Chi*Active older adultsZumba Gold: 9-10 a .m ., MondaysTai Chi: 10:30-11:30 a .m ., TuesdaysBEAST Foundation2900 Sunflower RoadCall 514-0070 for more information*$5drop-infee
Zumba*Tuesday & Thursday 6:30 p .m .BEAST Foundation2900 Sunflower RoadCall 514-0070 for more information*$5drop-infee
Come participate in an array of classes each week!Fridays 10:45-11:15a .m . Weights & Water: Easy Resistance (Pool)Saturdays 10-11a .m . Strength Training (Free Weight Room)Sundays 12:15-12:45p .m . High Intensity Interval Training (Community Center)PLUS: Visit with any Fitness Staff member and use our scale to track your weight .Cheyenne Family YMCA1426 E Lincolnway634-9622
Did you know?Cheyenne Regional Medical Center offers a variety of events and programs each month! Visit our website at www .cheyenneregional .org/patients-visitors/events/ for upcoming dates for our FREE educational seminarsCheyenne Regional Medical Center
Fitness at SMART SportsSaturday classes 10 a .m .SMART Sports5307 Yellowstone Rd632-7677
2019 Fur Ball – Bark to the FutureYappy Hour 5 p .m ., Dinner 6:15 p .m ., Live Auction 7 p .m .Saturday, April 13Little America Resort & Hotel
Cheyenne Day of GivingWhen we work together to help others, we grow closer as a community . The goal is to bring the community together in an effort to help those who are sick or in great financial need . Donate an item or register to be a bone marrow donor .Friday, May 10 8 a .m . – 5 p .m .Kiwanis Community House4603 Lions Park Dr637-6429
Tour our FacilityCome and enjoy a tour of our facility . Enter for a raffle for a free service that will be announced Friday May 17th .Monday May 13 – 11:30a .m .-12:30p .m .North Platte Physical TherapyNorth location: 7226 Commons Dr. B Flexibility Workshop – Upper ExtremitiesCome to our flexibility workshop and learn about flexibility on your upper extremities . Enter for a raffle for a free service that will be announced Friday May 17th .Tuesday May 14 - 11:30a .m .-12:00p .m .North Platte Physical TherapyNorth location: 7226 Commons Dr. B
Tour our FacilityCome and enjoy an open house of our facility . Enter for a raffle for a free service that will be announced Friday May 17thWednesday May 15 – 11:30a .m .-12:30p .m .North Platte Physical TherapySouth location: 1900 Converse Ave. Ste B Flexibility Workshop – Lower ExtremitiesCome to our flexibility workshop and learn about flexibility on your lower extremities . Enter for a raffle for a free service that will be announced Friday May 17th .Thursday May 16 - 11:30a .m .-12:00p .m .North Platte Physical TherapySouth location: 1900 Converse Ave. Ste B
Activities
9
ActivitiesAnnouncement of Raffle winnersNorth Platte Physical TherapyFriday May 17thWinners will be called if their name was drawn for one of our raffle giveaways!
Breaking Down your Dog’s NutritionFitness and proper nutrition is important for you and your dog . Walk, bike or jog with your dog to Cheyenne Dog Food to enter to win a three month supply of Redpaw dog food (up to $150 value) .May 26-June 1 Hours:Monday-Friday10a.m.-6p.m.•Saturday8:30a.m.-4p.m.•SundayclosedCheyenne Dog Food801 W Pershing Blvd.
Step over the Finish LineJoin us at the Wyoming Tribune Eagle to celebrate the work you have put in over the course of the 10 weeks! The SMART Sports team will help with your final weigh out and announce the cash prize winners . We will have drawings and snacks .Saturday, June 22, 9:00 a .m .- 11 a .m .Wyoming Tribune Eagle702 W. Lincolnway
Bike to Work WeekNow that you have accomplished all of your health goals, celebrate with Blue Federal Credit Union for Bike to work Week!June 24-28Visit bikecheyenne.com for more info and schedule of events.Sponsored by Blue Federal Credit Union
Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI is not a diagnostic tool. To determine if excess weight is a health risk, a healthcare provider would need to perform further assessments. How-ever, BMI is one of the best methods for population assessment of overweight and obesity. Because calculation re-quires only height and weight, it is inex-pensive and easy to use for the general public. The use of BMI allows people to compare their own weight status to that of the general populations. © CDC
What does body fat % mean?Your body fat percentage is simply
the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds of fat and 135 pounds of lean body mass (bone, mus-cle, organ tissue, blood and everything else).
Use the table to the right to determine your BMI and weight status category.
4’6”
4’8”
4’10”
5’0”
5’2”
5’4”
5’6”
5’8”
5’10”
6’0”
6’2”
6’4”
6’6”
6’8”
120 130 140 150 160 170 180 190 200 210 220 230 240 250
29
27
25
23
22
21
19
18
17
16
15
15
14
13
31
29
27
25
24
22
21
20
19
18
17
16
15
14
34
31
29
27
26
24
23
21
20
19
18
17
16
15
36
34
31
29
27
26
24
23
22
20
19
18
17
17
39
36
34
31
29
28
26
24
23
22
21
20
19
18
41
38
36
33
31
29
27
26
24
23
22
21
20
19
43
40
38
35
33
31
29
27
26
24
23
22
21
20
46
43
40
37
35
33
31
29
27
26
24
23
22
21
48
45
42
39
37
34
32
30
29
27
26
24
23
22
51
47
44
41
38
36
34
32
30
28
27
26
24
23
53
49
46
43
40
38
36
34
32
30
28
27
25
24
56
52
48
45
42
40
37
35
33
31
30
28
27
25
58
54
50
47
44
41
39
37
35
33
31
29
28
26
60
56
52
49
46
43
40
38
36
34
32
30
29
28
Hei
ght i
n Fe
et &
Inch
es
Weight in Pounds
Underweight Healthy Weight Overweight Obese
Calculate your BMI
10 Step Up Guide | Friday, April 12, 2019
Living a healthy lifestyle is about making wholesome choices that can give your baby a healthy start in life. Exercising, not smoking, and eating well plays a large part in these decisions. The time before getting pregnant is a great time to take steps to achieve the healthy lifestyle that can have benefits during pregnancy. Maintaining a healthy weight with proper eating habits and regular exercise is a StepUP in the right direction towards achieving a healthy pregnancy.
Getting started early in promoting good health can create a better patient experience during pregnancy. “Regular physical activity in all phases of life, including pregnancy, promotes health benefits” (American College of Obstetricians and Gynecologists [ACOG], 2015).
Most healthcare professionals recommend a thorough clinical evaluation to determine a proper exercise program during your pregnancy. A careful evaluation will ensure that there is not a medical reason to avoid exercise. Women with uncomplicated pregnancies can benefit with regular physical activity during pregnancy, which may improve or maintain physical fitness, help with weight management, reduce the risk of gestational diabetes in obese women, and enhance psychologic well-being (ACOG, 2015).
Early and regular prenatal care is important for both you and your baby. Your provider may discuss many issues, including good nutrition and physical activity. During the first 28 weeks of pregnancy, expect to have monthly visits with your provider. From 28 weeks to 36 weeks, your provider would see you every 2 weeks, and weekly after 36 weeks of pregnancy. Your provider may request to see you more often, if you are over 35, or have a high-risk pregnancy, such as gestational diabetes or high blood pressure.
A first trimester ultrasound can play an important role in the health of your pregnancy. This will determine a single or multiple pregnancy, your estimated delivery date (due date), and provides the opportunity to identify any growth problems later in the pregnancy.
ResourceAmerican College of Obstetricians and Gynecologists. (2015). Physical Activity and Exercise
During Pregnancy and the Postpartum Period. Committee Opinion Number 650.
Article by Cheyenne OBGYN
Healthy pregnancies
Cheyenne OB/GYN has been providing excellent women’shealth care for over fourty years. We specialize in all aspectsof obstetric and gynecologic care with compassion. The carewe provide is unique to each woman’s individual health care
needs. From daughters to grandmothers,we are here for you.
307-634-5216 • cheyenneobgyn.com2301 House Ave • Ste 400 • Cheyenne,WY • New PatientsWelcome!
Located in the Physicians Office Building at Cheyenne Regional Medical Center
Generations of Excellence,Caring For Women
• Routine & High Risk OB • Gynecologic Surgery • Robotic Surgery• Fertility • Birth Control • Premenstrual Syndrome
• State of the Art Ultrasound Imaging • Hormone Replacement Therapy• Menopausal Symptoms • Laparoscopic Surgery • Urinary Incontinence
• Bone Density Scanning
Sharon K Eskam, MDGynecologic &Obstetric Care
David M Lind, MDGynecologic &Obstetric Care
PL Bert Wagner, MDGynecologic Care
Michael R Nelson, DOGynecologic &Obstetric Care
Carlotto A Fisher, MDGynecologic &Obstetric Care
ichael R Nelson, DOMichael R Nelson, DOM
Samantha L Michelena, MDGynecologic &Obstetric Care
ichelena, MDtha L MamanS
Phyllis A Tarr, CNMGynecologic &Obstetric Care
ichelena, MDtha L MamanS
Lisa E Meeker, NP-CGynecologic &Obstetric Care
11
Family cycling: An enjoyable escapeGoing for a bike ride is one
of the best ways for people to exercise in fresh air. Cycling is not only earth-conscious and convenient, but it also is a fun and popular activity that anyone can enjoy.
Around 1.6 million residents of New York City ride a bike at least once a month, and in Portland, bike riding rose by 3 percent each year since 2012, according to Bikemunk, a website dedicated to helping people understand bikes, especially in the context of making a purchase. The Alliance for Biking & Walking discovered that 0.6 percent of all commuters in the United States biked to work in 2013, up from 0.5 percent in 2009 and 0.4 percent in 2005. But many people are embracing cycling as an entertaining form of recreation that the entire family can enjoy.
Adults may have fond memories of their own cycling adventures as children that they want to pass down to their kids.
Since families may feature cyclists with various levels of experience, it can be safe to employ certain strategies in the hopes that everyone gets the most out of their time in the cycling saddle.
• Buy the right bikes. Take time to research different brands of bicycles and what they offer. Some bikes are ideal for streets or paved trails, while others are better for rustic roads and trails. A qualified bike retailer can help shoppers find the right bike for them and their families, ensuring everyone in the family is riding the right size bike and the one commensurate with their skill level.
• Limit the distance. Children won’t be able to put in as many miles as their parents or older siblings. Limit cycling excursions to a reasonable amount of time so youngsters’ health is not compromised.
• Focus on fun. Consider what kids will get out of the trip and
gear the afternoon around that. Choose a path that leads riders to a playground or one that circles a scenic lake. Make your cycling excursion more of an afternoon out than a marathon biking session.
• Take frequent breaks. Little legs may not be able to keep up, and adults will need to anticipate stopping along the way.
• Know the terrain. Stick to routes you have ridden before. Leave the more intense courses that include extreme climbs and dips for those times when kids are not in tow. Stick to lightly trafficked routes, or travel during off-peak hours. Consult with trail guides and read reviews as well.
• Check bikes before departing. Make sure tires are inflated and everything else is in working order. Bring a small tool kit along in case a repair needs to be made.
Cycling as a family can be an enjoyable way to spend an afternoon and get some exercise.
12 Step Up Guide | Friday, April 12, 2019
Need a good reason to pay better attention to your mouth? Untreated gum disease can lead to problems with your heart and blood vessels. Some experts believe gum disease causes inflammation, which can contribute to clogged arteries. And a study funded by the National Institute of Dental and Craniofacial Research found that in 657 older adults with certain bacteria in their mouths that cause periodontal (gum) disease, they also had thickened carotid arteries. This was a strong predictor for heart disease and
stroke. Two hundred million Americans have some form of gum disease.
Fortunately, you can keep your mouth healthy by reducing plaque, the culprit in both cavities and gum disease. This sticky film of bacteria coats your teeth. Here’s how to attack plaque:• Limit snacks between
meals, especially sugary or starchy ones.
• If you smoke, quit the habit.
• Gently brush your teeth at least twice a day, with special attention to the gum line.
• Floss once a day.
• Visit your dentist regularly.
Brushing UpGently push your
toothbrush back and forth, covering the outsides and insides of your teeth, as well as the chewing surfaces. Then brush your tongue to remove bacteria and freshen your breath. After brushing, rinse your toothbrush and store it upright. Buy a new brush every three or four months or sooner if the bristles look worn.Faithful Flossing
Using a length of about 18 inches of floss, wind it
around one of your middle fingers, and wind the rest around the middle finger of your other hand. You’ll spool the used floss onto this finger as you go.
Now, holding the floss tightly between your thumbs and index fingers, gently guide it between your teeth. At the gum line, curve the floss into a C shape tightly against one tooth. Gently move the floss up and down away from the gum. Be sure to tell your dentist if brushing or flossing hurts or makes your gums bleed.
Article by Delta Dental of Wyoming
Healthy teeth Healthy bodycan mean a
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With the largest network of dentists in Wyoming and nationwide along with quick answers and per-
sonalized service, we make it easy to protect your smile and keep it healthy.
Because your Oral HealthBecause your Oral HealthBecause your Oral HealthBecause your Oral Health ISISISIS part of your Overall Healthpart of your Overall Healthpart of your Overall Healthpart of your Overall Health
307-632-3313 www.deltadentalwy.org
13
Many new programs are available at fitness centers that allow fitness-minded individuals to test their mettle. Recently, one of the more popular fitness regimens is HIIT, and it’s probably available at a fitness center near you.
HIIT is an acronym for High Intensity Interval Training. The American College of Sports Medicine says HIIT held steady among the top fitness trends for 2017. The crux of HIIT is sustained, intense exercise followed by active recovery periods. WebMD says that HIIT can be used with any type of cardio workout, including rowing, jumping rope, stair climbing, and more. Many gyms also build programs around HIIT that may include “boot camp” workouts that utilize equipment or body weight exercises to burn calories.
A typical HIIT training sessions lasts about 30 minutes. Workouts are performed at 80 to 90 percent of a person’s maximal heart rate,
which is the number of times the heart will beat in a minute without overexerting itself. Recovery periods are not entirely rest. They tend to be shorter than active periods, and come in at around 40 to 50 percent of the maximal heart rate. The workout will alternate between the working and recovery periods.
HIIT workouts can be effective at boosting metabolism and helping people burn calories faster. They also help to develop physical endurance. The science behind the workouts has to do with EPOC, or excess post-exercise oxygen consumption. The fitness lifestyle resource Daily Burn says that HIIT will help burn more fat and calories than regular steady workouts because EPOC\0x2008 is an oxygen shortage in the body that occurs during the intense portions of the HIIT workouts. During recovery, the body will ask for more oxygen, creating an afterburn and a metabolic disturbance. The fitness guide Fitness
Blender states that the intense training will result in the body burning calories at a higher rate for up to 48 to 72 hours after exercising.
People may see greater results by doing HIIT workouts three times a week for half of the duration than they would if they were performing more typical workouts more frequently. For those whose schedules are already jam-packed, HIIT can be a more efficient way of exercising.
HIIT requires a strong baseline fitness level, so beginners or those who have been out of the gym for some time are urged to start slowly. Also, since HIIT causes high demand on the heart and respiratory systems, so it’s essential to discuss the regimen with a doctor to find out if HIIT is a smart choice depending on your medical history.
Those considering participating in HIIT workouts are urged to discuss the possibilities with a knowledgeable trainer at a neighborhood gym.
Healthy body
Explore the benefits of HIIT
14 Step Up Guide | Friday, April 12, 2019
Exercising and jumping into a healthier lifestyle can be a little intimidating. Many people start off with an at-home routine, which may include some exercises that get your heart rate up. But at some point you hit a wall with your workouts because you’re limited by what you can do with the space you have at home.
That’s when you know it might be the right time to look into joining a gym. But do you really need one? How much more can a gym help if you’re already working out on your own? Regardless of whether you have an established workout regime, and no matter your current fitness level, a gym can be beneficial. From making new friends to personal training, there’s a lot of opportunity that your local fitness center can offer.
Most, if not all, gyms offer some kind of group exercise commonly known as aerobics. Aerobics classes are great for people who don’t want to work out alone and who may need a little bit of guidance. There are many
different kinds of aerobics classes out there, and there’s a class out there for every fitness level. Take advantage of the opportunity to try something new. You may find out that you like classes more than your own workout.
What’s even better is that you are surrounded by people that are excited to be there, and it’s a great place to meet a workout partner. A workout partner is a great way to keep you accountable!
Aerobics challenges your body in a different way. Rather than just running outside or on a treadmill, or lifting weights, aerobics can challenge your cardio and strength at the same time. Not to mention the motivation you’ll receive from the instructor and the class as a whole.
An aspect of the gym that can sometimes be overlooked, but is very important, is the atmosphere. You are a sponge that soaks up the vibe and energy around you, and it’s going to make you feel differently about the place you’re in. So you want the
atmosphere of your gym to make you feel safe, motivated and excited to be there. Don’t be afraid to ask for a tour of the facility before buying a membership. Also, take a look at the equipment they have to offer. Some gyms are particular to a certain form of training, like power lifting or Cross Fit. Just make sure you’re comfortable with what they have to offer. And never be afraid to ask questions – your safety comes first!
The best way to get a feel for a gym is to see if they offer a trial. Ask all the questions you need to, including about personal training packages. A personal trainer may be that little extra something that you need to get you on the right track. Don’t think that you need a trainer to start, though. Some people do, and others don’t. People get trainers for a few different reasons. They could have an old injury or ailment that they need to work with. Athletes may even have trainers to help them stay in shape in the off-season. Sometimes, people
Being a part of a gym is beneficial to your fitness goals
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get trainers because they need someone to constantly motivate and encourage them to get in to the gym. Try setting up a consult with a trainer to see if that’s something you might need.
Before you think a gym isn’t what you need, call your local fitness centers and talk to them about the different amenities. They may surprise you! Ask all the questions you need answered to make you feel comfortable. Not all gyms are made for all people, but there may be one out there for you. You owe it to yourself to give a gym a try!
Article by Smart Sports Fitness Center.
fitness goals
Supporting the healthy futures ofWyoming’s youth and families since 1990.
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16 Step Up Guide | Friday, April 12, 2019
Retirement. College. An emergency fund. A new home or home improvement project. Check, check, check, and check. If you’ve been saving faithfully each month for some or all of these things, you might feel that you’re on a never-ending financial treadmill. It takes discipline, perseverance, and sacrifice to maintain a robust savings effort month after month, all while meeting your day-to-day financial obligations.
But with such planning and focus, it’s possible to get into a rut of always saving for the future with nothing left for today. If so, it might be time to take a step back and focus on the present. If you can’t remember the last time you felt energized or inspired in your daily life, consider investing in a new asset: yourself. Focusing on yourself from time to time might just give you the extra motivation you need to stick with your long-term savings plan. Think of it as seeing the trees instead of the forest
for a change.If you find yourself with
a small windfall from a tax refund, bonus, flexible spending account reimbursement, or simply a cut in discretionary spending, here are some ideas for spending it.Focus on your health and well-being
Are you feeling sluggish or stressed out? Having trouble sleeping? Watching the pounds creep on little by little each year? It might be time to focus on your health and well-being. Staying active is critical to maintaining good physical and mental health. Regular exercise can help control your weight; prevent disease; improve your mood, sleep, and energy levels; and generally make it easier for you to tackle all the things — financial and otherwise — on your plate each day.
Sore muscles? Chronic backache? Neck pain from working at a computer all day? Maybe it’s time to see a
physical therapist and invest in an ergonomic office chair, a stand-up desk, or a new bed and pillows.
What about your diet? Do your eating habits need improvement? Consider investing in some new kitchen equipment/appliances, cookbooks, a food delivery service, or even a cooking class so you can try new recipes and discover healthy dishes you enjoy.
Along with better physical health, maybe you could benefit from some inner peace and quiet, too. Consider creating a meditation spot inside or outside your home where you can go to relax and reflect on your day: a bench under a favorite tree, a new chair next to the fireplace, or a small desk near a window.
When you have many financial obligations, it’s easy to put yourself last. But occasionally, it’s important to put yourself first.
Article by Blue Federal Credit Union
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18 Step Up Guide | Friday, April 12, 201920
My dog should eat like a wolf, right? Not really, most of our dogs are not wolves and no longer have a lifestyle that requires so much raw energy. Our dogs are carnivores, but we can’t stop here. They are also omnivores and scavengers. Dogs are natural opportunists and their resilient gut can tolerate a variety of food sources. But this doesn’t mean your dog can eat like your 15 year old! Dogs require basic nutritional components in the right proportions to provide optimal health.The Basics
Animal protein: Ideally, we want to see at least 60%
named animal protein in meal form, in a dry food. It is common practice for manufactures to “borrow” a considerable percentage of the listed protein levels from plant sources. Dogs do not upload metabolic energy and essential amino acids from plant sources as efficiently or effectively as from animal proteins, so we want to keep the cheap, inefficient, plant proteins to a minimum.
Fat: A very important component, dogs process fat much differently than we do. It is their primary energy source and along with omega acids, provides organ health and
Breaking down your dog’s nutriton
19
subcutaneous oil duct health (healthy-shiny coat, less shedding). We don’t necessarily reduce fat in the diet to reduce body weight.
Carbs: Are not an essential requirement for our dogs diet. We use them in commercial foods to add calories, bulk (fiber), proteins, and to bind the kibble into nuggets during cooking.
If our dogs don’t need them, then we need to choose wisely. Given the above, we want a carb that digests quickly and provides some energy and gut health, without vacant calories. We don’t need a carb that hangs around too long, as a dog’s GI tract moves much quicker, compared to humans.Grain free vs grain friendly
Are grain free carbs best for my dog? Probably not…there’s a lot of advertising pushing grain free foods. Let’s break it down. First, dogs do
not need carbs, so we are looking for carbs that do the least amount of harm
over time. Carbs used in most dog foods come from two categories.
Grain free = potato, sweet potato, yams, tapioca, lentils (beans), legumes (peas), chickpeas, pumpkin and squash.
Grain friendly = rice, barley, oatmeal, millet, quinoa. These are considered “good” grains. Cereal grains that do not add value include corn, wheat, soy, sorghum.
If we need to feed a grain free kibble, we want to consider a squash or pumpkin base. These gourds are
naturally low glycemically and provide great gut health. Otherwise, grain friendly ingredients utilizing high quality whole grains are more than adequate in providing carbs. Combinations of oats, barley and brown rice are highly digestible, good energy sources and inexpensive.
Can I figure out if I’m feeding good food to my dog?
Yes, you can! And we can help you overcome the confusion from all the claims on the front of the bag. It’s confusing at first, but everything
falls into place with a little practice. We are happy to show you how
to know for yourself what’s in that bag of dog food. As an
empowered consumer, you will become confident in
your selections. Love your dog, inside and out, at
Cheyenne Dog Food Company!
Article by Cheyenne Dog Food Co.
Breaking down your dog’s nutriton
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20 Step Up Guide | Friday, April 12, 2019
How to work out safely after 50In an ideal world, people young
and old exercise each day. But as men and women age, finding time to work out is not so easy.
Commitments to work and family often take precedence over daily exercise. As a result, many people 50 and over might not have exercised regularly or at all in many years. But as children grow up or even move out, people facing down their
golden years are often compelled to get back in the gym. That’s a wise decision that can increase a person’s chances of being healthy and happy in retirement. But before beginning a new exercise regimen, men and women over 50 should take heed of the following safety tips to ensure their efforts are not derailed by accident or injury.
• Speak with your physician.
The National Institute on Aging notes that even people with chronic conditions such as heart disease, diabetes or arthritis can be physically active. However, anyone with such a condition and even those who don’t fall into those categories should consult with their physicians and receive a full physical before exercising. Such a consultation and checkup can shed light on any unknown
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issues, and physicians can offer advice on how to safely manage any problems that may arise.
• Begin with low-intensity exercises. Even if you feel great and have maintained a healthy weight, don’t push yourself too hard at the start. Your body needs time to adjust to physical activity, so choose low-intensity exercises like walking and light strength training so your muscles, tendons and ligaments can adjust. Initially, exercise every other day so your body has ample time to recover between workouts.
• Choose the right places to exercise outdoors. Exercising outside provides the best of both worlds for many people, providing a chance to get healthy all while enjoying the great outdoors. When exercising outdoors, choose areas that are not remote and where others can see you and offer help if you suffer an injury or have an accident. Boardwalks, public parks and outdoor gyms are safer places to work out than wooded areas or other places well off the beaten path.
• Stay hydrated. The NIA notes that many people lose their sense of thirst as they age. But just because you aren’t thirsty does not mean you don’t need water, especially while exercising. Water regulates body temperature and lubricates the joints, thereby decreasing your risk of injury during exercise.
Exercising after 50 can help people live healthy well into retirement. But caution must be exercised when aging men and women return to exercise after a long break.
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22 Step Up Guide | Friday, April 12, 2019
A podiatrist can Save your sole!A podiatrist is the
foremost authority and medical specialist of one of the most intricate and complex anatomical structures ever designed - the human foot and ankle. On the average, a person will walk the distance of 2 trips around the world. Therefore, it is likely that you may need to see a podiatrist to save your sole. A more active lifestyle along with diseases such as diabetes, poor circulation, gout, or arthritis will likely increase the need to see a podiatrist some time in
your life.The foot is designed to
bear weight and function during activity without pain. The impression that it is normal for our feet to hurt at the end of the day is incorrect. Foot pain is a symptom of something wrong with your feet. Appropriate shoe gear, diet, exercise, and rest are all important aspects of keeping your feet healthy. However, some type of medical, surgical or biomechanical (orthotics) treatment may be necessary.
Heel pain, or plantar fasciitis, occurs when a
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We offer:• Access to free cancer screening
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For more information,contact Barbara Lawyer at
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ligament type of soft tissue called the plantar fascia becomes inflamed where it attaches on the bottom of the heel bone. Symptoms may manifest as a deep pain in the bottom center part of the heel, usually most painful with initial weightbearing early in the morning or after sitting for a period of time and typically increases as the day progresses. Treatment initially consists of rest, stretching, ice massage, or over-the-counter anti-inflammatory medicine. If this does not alleviate the pain a podiatrist can provide a series of steroid injections to reduce painful inflammation along with custom-made orthotics to decrease the strain and stretch of the plantar fascia. On occasion, surgery is
required. But, if diagnosed and treated early surgery is seldom necessary.
Painful flat feet is another reason to see a sole-saving podiatrist. Hypermobile flat feet may also cause knee, hip, or low back pain. This is often successfully treated with custom-made orthotics to stabilize the hypermobility of the foot. There is a successful outpatient surgery to internally stabilize the foot which often eliminates the need for orthotics. It is minimally invasive and most patients are back to normal work-related activity after 2 weeks and more aggressive athletic activity after 6 weeks.
Alignment deformities such as bunions or hammertoes can often be treated with appropriate shoe
gear to offload the pressure on the deformities. Outpatient surgery is very successful to remove the bunion and straighten the great toe enabling the patient to return to normal shoe gear and activity usually after 8 weeks of recovery.
Other painful conditions such as ingrown toenails, warts, neuromas, or fungus infections of the nails or skin may also require treatment by a podiatrist. Painful ingrown toenails can be successfully treated under a local anesthetic in the office. Most often the patient can return to work the next day without difficulty.
If you have foot pain that is interfering with normal shoe gear, lifestyle or activities then let a podiatrist. . . . .save your sole.
Article by Associated Podiatrists
A podiatrist can Save your sole!
Wyoming HealtH CounCil:Embracing health solutions at the community
level since 1990.
We provide serviCes to supportHealtHy people, organizationsand Communities, inCluding:
• Individual and group counseling for children, teens, andadults that includes storytelling, creativity, movement,and mindfulness
• Wellness workshops for community groupsand organizations
• Conference participant mindfulness, movement andcreativity to improve attendee focus and learning
• Organizational leadership education and training• Community readiness assessments andcommunity mobilization
Funded in part by U.S. Department of Health andHuman Services Office of Population Affairs Title X Program.
Please call or email Executive Director Susie Markus at307-274-6292 or email [email protected]
24 Step Up Guide | Friday, April 12, 2019
Sports can make a profound impact on the life of a young person. Stanford Children’s Health, a Bay Area-based pediatric and obstetric health care system that offers comprehensive clinical services, notes that children who participate in sports experience a range of physical, emotional and interpersonal benefits.
Improved vision, a reduced risk of obesity, the development of motor skills, and the development of social skills are just a handful of the many ways kids can benefit from sports. Athletes’ parents typically recognize such benefits, but that likely doesn’t prevent them from being concerned about the children’s risk of suffering sports-related physical injuries,
particularly for young athletes who compete in contact sports. While it’s impossible to eliminate the risk of injury entirely, regardless of which sports kids play, there are some strategies athletes and their parents can take to reduce that risk.
• Make sure young athletes get their physicals. Recreational and scholastic sports leagues typically require athletes to get physicals before they’re allowed to compete. Kids who participate in more loosely organized leagues should get a physical before each season even if the league does not require them to do so. These examinations can uncover problems such as irregular heartbeat that may make kids vulnerable to injury
or illness. When these issues are discovered, athletes, their parents, their physicians, and their coaches can then work together to develop a plan to protect kids without preventing them from participating in their favorite sports.
• Open and maintain a dialogue with coaches before and throughout the season. Safe Kids Worldwide, a nonprofit organizations that works to help families and communities keep kids safe from injuries, recommends parents meet with coaches before the first practice of the season to inform them of a child’s medical history with asthma or other medical conditions that require special attention. If kids develop nagging injuries during a
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season, whether it’s during competition or not, parents should report them to the coach directly, as kids may be hesitant to do so on their own.
• Warm up and stretch before games. Many coaches are fully aware of the importance of warming up and stretching before games. But parents can still keep an eye out to make sure kids do this prior to competition, as Safe Kids Worldwide notes warming up and stretching helps to prevent sports-related injuries by releasing muscle tension before kids begin physical activity.
• Encourage young athletes to hydrate and stay hydrated throughout competition.
The NCAA notes that the consequences of dehydration are severe and can include increased core temperature and heart rate, decreased blood pressure, nausea and vomiting, general fatigue, headaches, and muscle cramps. Hydrating before competition and staying hydrated throughout a game can help athletes maximize their performance and minimize their risk of injury and muscle cramps.
Young athletes benefit greatly from participating in sports. Parents and coaches can help kids capitalize on those benefits by encouraging them to employ various strategies designed to reduce their risk of injury.
26 Step Up Guide | Friday, April 12, 2019
Day of Giving Goal: Bringing the community together to help those who
are sick or in financial need. 14th Annual Cheyenne Day of Giving May 11 from 3:30 to 6:30 p.m. at the Kiwanis Community House.
Who’s Invited: Everyone! Businesses, community groups, every
congregation, classes, schools, clubs, neighborhoods, individuals. When we work together to help others, we grow closer as a community.
How it Works: The top need is food, but those who have trouble
affording food also often cannot afford to meet other needs:
Hygiene items such as laundry detergent, deodorant, shampoo, razors, feminine hygiene products, basic clothing such as underwear and socks.
Different ways to give:• Nonperishable food, personal care items, craft items• Medical supplies & durable medical equipment• Used eyeglasses, hearing aids, & cell phones/chargers• Leftover prescription medications• Give blood• Register as a potential bone marrow donor or
organ/tissue donor• Make a financial donation to the year round work of
Day of Giving.• Day of Giving sorts & delivers all donations to local
agencies by 6 o’clock on the big day
After the Event: Throughout the year, Day of Giving supports the 10
local agencies that receive non-perishable food, personal care items, & craft items by making purchases to help meet client needs.
Cheyenne’s Day of Giving
www.cheyennedayofgiving.com
4003 Rawlins Street 307.638.8975
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