FITNESS AND WELLNESS Sunday, January 24, 2021 | azdailysun.com | SECTION K
SVEA CONRAD
Longtime FAC employee Michelle Wesson greets guests and takes their temperature as they arrive for their workout.
40 YEARS
STRONG Flagstaff Athletic Club carries on throughout pandemic with safety in mind
E ditor’s note: A version of this article was published in the 2020 Best of Flagstaff winners magazine Dec. 6. SVEA CONRAD
W Special to the Sun
hen Carla Caslin first began working at Flagstaff Athletic Club, she was a freshfaced college student on track toward a parks and recreation management degree with a minor in health promotion. “I thought, ‘I’ll do my internship and I’ll be on my merry little way,’” she said with a laugh. Now 28 years later, Caslin is the general manager of FAC, helping owners Holly and Jim Garretson con-
tinue the local gym’s nearly 42-year legacy in Flagstaff. The world looks a lot different than it did when the west side FAC opened in 1979; it doesn’t much resemble the world of 1984, when the east side location welcomed its first customers in 1984, either. With COVID-19, FAC has undergone major changes in daily operations, all with the health of its patrons front and center. “When we first got shut down in March, we used that as an opportunity to thoroughly deep clean the clubs— we’re talking paper clips and base boards,” Caslin said. “We started top to bottom so when we were able to open back up in May we were able to adhere to, or exceed, the local, state and health department and CDC guidelines.” Being in the business of health, she
added, keeping people safe and well remains the top priority. Temperature checks are required of everyone who walks through FAC’s doors, as are masks and the cleaning of gym equipment prior to and after a workout. The air in the facility is also constantly being turned over using several coolers that pull in fresh outside air while expelling old inside air. FAC also added staff to both gyms whose sole focus is to wipe down all surfaces and equipment. Both locations also close two hours earlier to allow deep cleaning of the facility before the beginning of the next day. Another change has been to offer several exercise classes outside. A recent Body Combat class following an early November snowstorm saw more than 20 people in FAC’s parking lot at
MIND AND BODY MACKENZIE CHASE
Arizona Daily Sun
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Like many businesses in the early days of the COVID-19 pandemic in Flagstaff, Summit Health and Fitness temporarily closed down while it made adjustments to cleaning and social distancing practices. When its members returned, it was to a number of new rules, but the health facility is dedicated to maintaining a comfortable experience to benefit multiple aspects of the community’s wellbeing. “We’re pretty much doing everything we can to keep people safe, keep people active,” owner Brian Schmitz said. “Everybody talks about the things we can do to defend against the coronavirus but
not many people are talking about the health benefits of remaining physically active.” Whether someone is returning to a workout routine or brand new to exercise classes, Summit is there to guide them through. “I think the big thing for [people new to exercise] is determining what they’re comfortable with,” Schmitz said. “It doesn’t matter what you do, really as long as you move and that’s the beautiful thing, whatever their body can tolerate.” As a physical therapist by trade, Schmitz approaches health from a number of perspectives, noting that no work out or diet is onesize-fits-all. He, along with the
rest of staff—made up of health, wellness and fitness specialists— makes sure exercise is accessible to everyone. “If pain inhibits someone from doing treadmill walking, maybe incumbent biking is a better low impact workout for them,” he said. “We can help adjust for their own individual needs. The key for health and what we’re really focused on is getting at least 180 minutes of physical activity per week.” With reduced capacity due to the pandemic, the team at Summit is working harder than ever than ensure community members reach their fitness goals while remaining conscious of distancing and sanitizing.
a frigid 37 degrees Fahrenheit working out joyfully, energies high. “We’re just trying be super creative and think outside of the box,” Caslin said. The community-centered nature of FAC, something that has kept many of its original members coming back for 42 years, has persisted throughout the pandemic—though it might look a little different, Caslin said, it has held strong. “I think that FAC is a community in and of itself and we really strive to make sure we get to know our members and that we’re exceeding expectations while they are here,” she said. “One of our core values is, ‘The only constant is change,’ so we are always Please see ATHLETIC CLUB, Page K3
Summit Health and Fitness emphasizes benefits of staying active “We’re really fortunate in the sense that we’ve got 24,000 square feet, so we’re able to distance people more than other clubs,” Schmitz said. “We’ve removed quite a bit of equipment to efficiently and effectively space things out.” The facility’s open layout also directs one-way foot traffic to help members avoid close contact with each other. Masks are required to be worn by everyone in the building at all times, and a temperature check is done before someone can enter the building.. Hand washing and sanitizing stations set up throughout the building encourage everyone to wash their hands before and after using the facilities, and single-use toiletries have
been removed from the locker rooms, which are cleaned with a COVID-specific protocol each night. Another change has been the introduction of online workout classes. Although membership overall has been down throughout the pandemic, Schmitz noted there have been some people who haven’t set foot in the gym since March but have maintained their membership in order to utilize the variety of online Zoom classes being offered. “They still feel there’s a value to the online classes and for that were very, very appreciative,” he said. Please see SUMMIT, Page K3
FITNESS AND WELLNESS
K4 | Sunday, January 24, 2021
Special Section 1
Add More
Vegetables I
TO YOUR DIET
f you’re an adult reading this article, odds are you’re not eating enough vegetables. Just one in 10 adults meet the federal fruit or vegetable recommendations, according to a study published in the Center for Disease Control’s Morbidity and Mortality Weekly Report (MMWR). Federal guidelines recommend that adults eat at least one-and-a-half to two cups per day of fruit and two to three cups per day of vegetables as part of a healthy eating pattern. The CDC’s study found that 9% of adults met the intake recommendations for vegetables, ranging from 6% in West Virginia to 12% in Alaska. Results showed that consumption was lower among men, young adults, and adults living in poverty. The reason these statistics are so staggering is the easy-to-see positive impacts of a vegetable-rich diet.
Seven of the top 10 leading causes of death in the United States are from chronic diseases. Eating a diet rich in fruits and vegetables daily can help reduce the risk of many leading causes of illness and death, including heart disease, type 2 diabetes, some cancers and obesity. Here’s how to easily add more vegetables into your regular diet.
you and your family to grab some delicious vegetables instead of chips throughout the week.
Snack Prep
If you know you don’t like a certain vegetable, avoid coming home with it from the grocery store. Stick with a few favorites. Choosing vegetables of the right colors is also important. The CDC recommends you brighten your plate with vegetables that are red, orange or dark green because they are full of healthy vitamins and minerals. Try acorn squash, cherry tomatoes and sweet potatoes.
One of the easiest ways to make vegetables a go-to snack is to make them more accessible when you get hungry. You can load your refrigerator with vegetables, but leaving the broccoli on the stalk and the carrots unpeeled will serve as a deterrent to you grabbing it for a quick snack during the middle of the day. Use an hour on the weekend to prep and package a variety of vegetables into plastic sandwich bags or small, covered glass dishes. This will make it easier for
Choose the Right Vegetables
GREENSHOOT MEDIA
Stick with your Exercise Plan Many people have great success starting an exercise plan. It’s sticking with it that becomes difficult. If you’re having trouble following through, you’re not alone. Here are some statistics from the U.S. Department of Health and Human Services: Less than 5% of adults participate in 30 minutes of physical activity each day. Only one in three adults receive the recommended amount of physical activity each week. More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities. More than 80% of adolescents do not do enough aerobic physical activity to meet the
guidelines for youth. Busy schedules or poor overall health can make exercise more challenging. Fortunately, there are many tips and tricks to maintaining a consistent plan.
for most adults is to reach at least 150 minutes of moderate activity per week. You’ll reach these goals by exercising for 30 minutes, five times a week.
Common Benefits
Integrating exercise into your daily routine requires the right mindset and discipline. When setting expectations, it’s important to remember the more ambitious your goal, the more difficult it will be to achieve. A few failed days of not getting enough exercise can lead us into a downward spiral. A better approach is to start with easy, achievable exercise goals. Use triggers like notifications on your phone or an alarm clock to remind
Everyone already knows there are many great reasons to exercise. Consistent, rigorous exercise can improve energy, sleep and overall health. It’s also been proven to stave off stress and anxiety. The good news is that regular exercise doesn’t have to be all or nothing. You don’t have to spend hours in a gym or force yourself into painful activities to see the benefits of exercise. The current recommendations
Making Exercise a Habit
GREENSHOOT MEDIA
you to get active throughout the day. Before you know it, you’ll have a regular exercise routine that is easy to stick to on a daily basis. Don’t forget to celebrate your success by rewarding yourself.
Pick healthy habits or treats that you enjoy as a reward. Write yourself motivational notes or emails to keep you going. Consider involving friends in your new exercise routine to help push you forward.
THE GYM IS A SAFE PLACE FOR FITNESS the industry took 2,873 GYMS Across part in providing their data 49.4 MILLION MEMBER NO EVIDENCE THAT CHECK-INS THE POSITIVE CASES
Over three months
Infection Rate
.0023%
ORIGINATED IN GYMS
SOURCES:
Fitness is essential in keeping FlastaFF healthy 1 IN 5 AMERICANS Experience mental health illness and people with mental illness have
40% HIGHER RISK of developing cardiovascular and metabolic diseases than the general population Physical activity has long-term mental health benefits as well, including reducing the risk of stress and depression
Yet, ONLY about
23% OF ADULTS
Are hitting the federal physical activity guidelines for adults according to the CDC
Following Alll coVid-19 regulatiions And guideliness!
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FITNESS AND WELLNESS
K2 | Sunday, January 24, 2021
Special Section 1
Go see your doctor—but wear a mask!
M
illions of Americans have postponed lifesaving screenings and other preventative care due to COVID-19. Doctors performed 67 percent fewer mammograms, conducted almost 72 percent fewer colonoscopies, and adminKENNETH E. istered 22 percent fewer childhood THORPE vaccines in March and April than in January and February 2020, before the pandemic began. And while the total number of doctor’s visits and screenings rebounded somewhat this summer and fall, they’re still not back to pre-pandemic levels in many areas. In early 2020, patients’ fears of catching COVID-19 at doctor’s offices and hospitals were understandable. But we’ve learned a lot since then. Today, it’s clear that foregoing care is usually counterproductive. It’s incumbent upon politicians and the public health community to encourage and enable Americans to once again visit the doctor, so long as proper precautions are taken. Diagnosing cancer, heart disease, diabetes and other chronic conditions early can make the difference between life and death. That’s why the drop in screenings is so disconcerting. Outpatient visits—like wellness checkups, CT scans and ultrasound imaging—declined nearly 60 percent
between mid-February and early April of 2020. For many patients, these delays prove far more dangerous than COVID-19 itself. Dr. Therese Bevers, medical director of the Cancer Prevention Center, recently remarked, “I’ve seen women who tell me they found a lump [in their breast] in March, and when I’m seeing them [in July] it’s in the lymph nodes.” Some Americans are so leery of COVID-19 that they’re even
forgoing emergency care, with fatal consequences. In March and April, the total number of emergency room visits declined more than 40 percent compared to the same period last year. CDC officials cited a particularly notable drop in visits for chest pain and heart attack-related symptoms. Skipping doctor’s visits also hurts patients who already know they’re sick. A majority of doctors’ appointments lead to either new prescriptions, prescription
manage chronic disease. Prescription nonadherence rates already fluctuated between 40 and 50 percent for most chronic disease patient groups, even before the pandemic. And nonadherence frequently leads to serious—and expensive—health complications. In fact, it causes roughly 125,000 deaths annually and one in 10 hospitalizations, and swells U.S. healthcare spending by nearly $300 billion a year. This combination of unchecked chronic conditions and prescription nonadherence—all caused by delayed care—will strain on our nation’s healthcare system long after COVID-19 subsides. Fortunately, it’s not too late to soften the blow. Politicians and policy experts need to level with the public and explain that, yes, COVID-19 is dangerous—but so are cancer, heart disease and diabetes. Politicians, in particular, can pursue reforms making it easier and cheaper for people refills or check-ins regarding a to visit the doctor and take their prescription. medications. When Americans don’t go to It’s time to send a clear message the doctor, it’s tougher to ento patients—go back to the doctor, sure they’re getting the right refill that prescription and schedmedication at the right time. In ule that operation. Just put on a April 2020, Americans’ use of statins—which help treat and pre- mask first. vent heart disease—and diabetes medications dropped 8.1 percent Kenneth E. Thorpe is a professor of health policy at Emory University and and 6.6 percent year-over-year, chairman of the Partnership to Fight respectively. This drop is conChronic Disease. This piece originally cerning, because drugs are some ran at Salon.com. of our most powerful tools to
Exercising Safely
IN THE COLD M any of us pack on the pounds over the winter because of a more sedentary season due to poor weather conditions. In fact, the average winter weight gain ranges from five to 10 pounds, according to a recent report by AccuWeather. We avoid going outside as frequently to avoid the colder temperatures, rain, snow and ice. While this is understandable, many exercise experts say that walking, running or working out in cold weather actually offers many health benefits.
Get More Vitamins
While many avoid the cold, outdoor winter workouts are a great way to absorb small doses of sunlight. The sunlight can help to improve mood and help with vitamin D intake, according to the American Heart Association.
Stave Off Sickness
Winter exercise can also boost immunity during cold and flu season. A few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention.
A Better Exercise
Why work out in the winter? For one thing, there is no heat and humidity to
deal with in colder weather. Winter’s chill might even make you feel awake and invigorated, according to the AHA. Regardless of exercise, studies have shown that being outside in cold weather can transform stubborn fat from our bellies and thighs into calorie-burning fat.
How to Exercise Safely
The Mayo Clinic provides the following tips for staying safe during your coldweather exercise. Dress in layers. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. Drink plenty of fluids. Hydration is just as important during cold weather as it is in the heat. Drink water or sports drinks before, during and after your workout, even if you don’t feel thirsty. Wear gloves. Wear a thin pair of glove liners made of a wicking material (such as polypropylene) under a pair of heavier gloves or mittens lined with wool or fleece.
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FITNESS AND WELLNESS
SPECIAL SECTION 1
SUNDAY, JANUARY 24, 2021 |
K3
Finding Fitness
Motivation
GREENSHOOT MEDIA
DEALING WITH PTSD
Post-traumatic stress disorder is a real illness faced by millions of Americans. You can get PTSD after living through or seeing a traumatic event, such as war, a major storm, sexual assault, physical abuse or a terrible accident. PTSD makes you feel stressed and afraid after the event, and it can impact your daily life, relationships and future.
PTSD by the Numbers
Here are some sobering statistics on PTSD from the National Center for PTSD. About 7% to 8% of the population will have PTSD at some point in their lives. About 8 million adults have PTSD during a given year. This is only a small portion of those who have gone through a trauma. About 10 of every 100 women develop PTSD sometime in their lives compared with about four of every 100 men.
What are the Effects of PTSD? PTSD can cause many serious issues, including: Flashbacks, or feeling like the event is happening again. Trouble sleeping or nightmares. Feeling alone. Angry outbursts. Feeling worried, guilty or sad. PTSD can happen to people of
all ages. Signs of PTSD may start soon after a frightening event and then continue. They can also start months or even years after a traumatic event, so it’s important to be honest with your physician or mental health provider if you start feeling signs of PTSD.
Effective Treatments to Discuss With Your Physician According to the National Center for PTSD, there are some therapies that have been proven most effective by medical and mental health professionals, including: Prolonged exposure. Teaches you how to gain control by facing your negative feelings. It involves talking about your trauma with a provider and doing some of the things you have avoided since the trauma. Cognitive processing therapy. Teaches you to reframe negative thoughts about the trauma. It involves talking with your provider about your negative thoughts and doing short writing assignments. Eye movement desensitization and reprocessing. Helps you process and make sense of your trauma. It involves calling the trauma to mind while paying attention to a back-and-forth movement or sound (like a finger waving side to side, a light, or a tone).
Y
ou probably already know about the numerous benefits that exercise produces for both the mind and body. Still, while some people want to get involved in a physical regimen, finding the motivation to continue can prove challenging. It’s crucial to keep yourself active, especially as you age, even if it’s difficult to find the energy to fit in a workout. One way to remain engaged is to track your progress and share it with your peers. Use smart device apps to log your meals, exercise routines and weight loss successes. As you navigate the path to better physical fitness, set goals and celebrate milestones by treating yourself to trips or coveted items. Follow these tips from the National Institute on Aging to get motivated and keep moving.
Incorporate Exercise into Your Daily Routine You don’t need a gym or dedicated time set aside to make room for exercise in your schedule. Instead, think of your daily routine. Are there instances where you can include physical fitness into your plans? If you walk your dog, consider picking up the pace by speed walking, jogging or simply extending the amount of time you enjoy the activity. When visiting the grocery store, park far away from the entrance for extra cardio and a little strength training when you push the loaded cart back to your car.
Invest in Yourself
Treat yourself to new workout clothes, exercise gadgets or equipment once you Make Exercise Fun reach a fitness milestone. You will look Sticking to a dedicated routine with the forward to trying out your new belongsame exercises will get tiresome after a ings the next time you work out. few attempts. Make it your commitment to keeping your workouts fresh while sprinkling in some fun during the action. For instance, switch up the types of movements you do and on what days. Don’t forget to incorporate the four essential categories for seniors — endurance, strength, balance and flexibility.
GREENSHOOT MEDIA
Learn Chair Yoga Looking for a unique way to stay in shape? How about yoga? The American Osteopathic Association states that yoga is a relevant exercise that builds strength, awareness and harmony in both the mind and body. However, for seniors with limited mobility, many of the movements can be dangerous or impossible. Fortunately, fitness experts developed a form of workout conducted from the safety of a chair. Chair yoga is an excellent way for older Americans to gain many of the traditional style’s same health benefits. In addition to pain management, the exercises stretch muscles, lower blood pressure, improve circulation and reduce stress and anxiety. One factor to keep in mind is that your yoga routine should not cause pain or
discomfort. If you find yourself unable to reach the range of motion as recommended, complete the movement only to where you are comfortable. As you improve your flexibility, these motions will become easier to achieve. Check out how to gain the health benefits from your living room with these impactful workouts. This pose will engage your core but requires perfect posture and a focus on breathing. First, take a deep breath while sitting up straight and extending your spine. You want to keep your legs at a 90-degree angle, with your knees directly over your ankle. As you exhale, push down in the chair with the lowest part of your tailbone
If you suffer from sore joints, this exercise is a great way to create relaxation as it stabilizes your shoulders. From your chair, stretch your arms out to your sides as you inhale. While you breathe out, bring them in front of you and swing your right arm under your left. Grab your shoulders to mimic that you’re hugging yourself. Next, lift your elbows higher while you inhale and then exhale. Then, roll your shoulders down, relaxing them away from your ears and take a few breaths while holding this pose.
Athletic Club
Parents can drop off their kids at 7:30 a.m. and pick them up at 5:30 p.m. There, FAC staff members help kindergarteners through fifth graders from several Flagstaff schools navigate their entire school day— from snack times and recess to arts and crafts breaks and an end-of-day swim. The space, the patrons and students are all part of what Caslin refers to fondly as the FAC family. “I love that every day is different, that all the in-
teractions with our members are so rewarding. I like knowing that I am in an industry that helps people with their physical, mental and social wellbeing,” she said. “I love working for [Jim and Holly], they’re incredible people and have been in this community for 42 years providing a service that is so important. It makes me feel good about what I do every day.” Visit www.flagstaffathleticclub.com for more information.
just done a great job of walking them through that,” Schmitz said. Physical activity has also been shown to improve mental health, boosting the brain’s dopamine, norepinephrine and serotonin levels among other benefits. It’s important to maintain activity levels during this time. “Whether it’s in a gymbased environment or when
the weather is nice, [being active] can have profound impacts on mental and physical health,” Schmitz said. “We’re really big believers in the power of physical and emotional health and we think that can be key to helping people get through the pandemic.” Visit www.thesummitflagstaff.com for more information, or on Facebook @thesummitflagstaff.
From K1
trying to be at the forefront of the industry and trying to provide those things to our members as well as making sure we hold onto the things that they really love.” Another change FAC has made in light of the pandemic is providing a space for children to do their remote learning at their east side Sports Stop complex.
Summit From K1
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Schmitz credits Summit’s Group Fitness Director Jan Rominger with establishing a successful and accessible rotation of virtual classes for members who are at-risk or uncomfortable with in-person workouts. “For a lot of people, it’s a new technology and she’s
Seated Mountain
and roll your shoulders down your back. Suck your stomach in while breathing out and lift your toes to firmly drive the four corners of your feet into the floor.
Eagle Arms
The Guidance Center is dedicated to making a positive difference in the health and well-being of our community, and with your help, we’re able to continue our mission.With specific COVID-19 safety protocols, such as use of PPE, symptom monitoring and telehealth visits, we have continued to provide a full spectrum of behavioral health care.Whether it is supporting someone in crisis, guiding someone through substance use treatment, addressing concerns of living through a pandemic, or helping navigate the stress of everyday life, we are here to provide the services the community has come to depend on from us. Through generous donations from community members, we have been able to provide masks to our members and appropriate PPE to employees.We have also continued some of our specialty programs, such as Peer Support Training, which certifies people who have experience with mental health recovery to successfully help others throughout their recovery journey. The Guidance Center wishes to thank all those in our community who make a difference and who assist in supporting our mission. We appreciate your kindness and generosity.
Your LocaL MentaL HeaLtH and WeLLness resource! 928-527-1899 | 2187 N. Vickey St, Flagstaff, AZ 86004 928-635-4272 | 220 W. Grant Ave, Williams, AZ 86046