BEACON - Senior Games Program 2015

Western Colorado

2015

SENIOR GAMES

August 22-28 Registration Deadline: August 7, 2015

A joyous Galena Tucker crosses the finish line at last year's Senior Games.

Your Guide to the Western Colorado Senior Games Produced by the BEACON’s Advertising Team

Visit us on the web at www.BeaconSeniorNews.com

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WESTERN COLORADO SENIOR GAMES

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Staying strong: a key to wellness

By Lynn Pribus

"W

ow, Grams, you're turning into a jock," Jan's teenaged granddaughter Emily exclaims as Jan easily does 10 reps with a 20-pound weight.

Emily is suddenly seeing Jan as a strong woman instead of an old lady. And Jan knows she's not only feeling better, but she's also dropped a dress size since starting strength training six months ago.

While regular cardio exercise, which sustains an elevated heartbeat, is important for maintaining health, strength training is also a significant aspect of fitness.

HERE ARE SOME OF THE BENEFITS OF STRENGTH TRAINING: • Boost your energy. As you become stronger, you'll feel more energetic and more in control.

• Become stronger. Whether you're hoisting your wheelie into the overhead bin, caring for another person or facing an emergency, being strong helps.

• Look better. Trim your body by building muscle. Since muscle weighs more than fat, the scales may not show the difference, but your figure will. Maintain your mobility and range of motion.

• Improve your outlook. Studies show

regular strength training offers psychological benefits for those suffering from depression or experiencing difficult times, such as the illness or death of a loved one.

• Address medical problems. Strength training shows positive influence on osteoporosis (strengthens bones), arthritis (strengthens muscles supporting affected joints), heart disease (makes body leaner) and diabetes (makes muscles more sensitive to insulin and helps control blood sugar).

• Manage your weight. Strength training can affect basal metabolism rate (BMR = the calories the body needs

SUMMER 2015

for breathing, digesting, maintaining body temperature, etc.) Increased muscle mass increases the BMR, meaning the body uses more of the calories it takes in. (Dieting may significantly lower the BMR, because the body doesn't know this "starvation" is intentional and it shifts into survival mode.)

HOW DOES STRENGTH TRAINING WORK? When you stress muscle fibers, you cause microscopic tears. This is why you experience muscle pain after unusual exertion. The important thing is that as the fibers mend, they become tougher and stronger.

Always rest a day or two between sessions so the muscles can complete their repairs.

Before starting strength training, check with your doctor. As you work out, pay attention to your body. Feeling good is an indication you're exercising properly. Persistent soreness is a signal to slow down.

Not all strengthening exercises involve weights or machines.

Climbing stairs, doing push-ups, gardening and other activities build strength as well. But let's talk about weights.

HOW MUCH DO I LIFT? If possible, work with a personal trainer for a few sessions to ensure your form is correct. Start with a weight you can lift eight times in good form, but after that you need to rest your muscles. Each lift or repetition should take about nine seconds with four seconds to move the weight, a one-second pause to prevent bouncing and four seconds to return to your starting point. In this case, eight reps would constitute a set.

Make a workout chart and keep track of your efforts. Although progress is slow, you should see improvement in as little as two weeks.

Be patient. Tendons and ligaments aren't as strong as muscles and need time to catch up, and you want everything to get strong together.

Proper breathing is important.

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Exhale slowly through your mouth during the most difficult exertion of each exercise. This ensures you don't hold your breath and raise your blood pressure, which is particularly important if you suffer from diabetes, glaucoma or another condition that could be affected by increased pressure.

HOW SHOULD I TRAIN? There are several methods of increasing your strength, each with pros and cons.

• Free weights. Dumbbells and barbells are non-breakable and versatile. A full set costs about $100, but a beginner set runs $20-25. Check

out garage sales and thrift shops for bargains.

• Machines. Expensive. Fitness centers, which often have trainers available, usually have a variety of machines that are adjustable for a wide range of resistance. They are safer and easier to master than free weights.

• Exercise bands. Inexpensive elasticized bands or loops are light and easily portable, which is handy for travel. Booklets describe exercises, but it's hard to measure the level of exertion or progress. Too much resistance and you can't complete a full range of motion. Too little and you won't improve. ■

TAKE CAUTION BEFORE LIFTING

Miriam Nelson, author of “Strong Women Stay Slim,” offers these cautions: • If you have glaucoma, a hernia, hemorrhoids or any condition that could be affected by increased blood pressure, discuss strength training with your physician.

Start at very low levels and never hold your breath as you lift your weights.

• If you have a bad back, talk with your doctor. Start at the lowest levels and work up slowly. Maintain good posture. Do stretching and strengthening exercises for the abdominals as well as the back.

• If you have osteoporosis, check with your doctor and start with very light weights or even no weights.

• Women should wait six months after a mastectomy. Your lymphatic system may have been affected and training could cause edema. Decrease weights if you notice swelling or tingling on the affected side.

5 WEIGHT TRAINING TIPS

Liz Neporent, author of “Weight Training for Dummies” and other fitness books, offers these suggestions: 1. Always warm up. To reduce risk of injury, do five minutes of easy aerobic exercise before lifting even small weights.

2. Breathe! Exhale positively during exertion. Holding your breath can make blood pressure soar.

3. Control your reps and don't speed.

Move slowly and with control both lifting and lowering.

4. Choose the correct weight. Every muscle cannot lift the same amount of weight. Biceps can generally lift more than triceps, for instance. Too much weight and you may tear a muscle. Too little and you are not increasing strength.

5. Take a day of rest. Your muscles need about 48 hours to recover and heal between sessions.

WESTERN COLORADO SENIOR GAMES

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WESTERN COLORADO SENIOR GAMES

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SUMMER 2015

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WESTERN COLORADO SENIOR GAMES

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Registration Deadline: August 7, 2015

(Registration form is on the back page of insert)

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WESTERN COLORADO SENIOR GAMES

Sport clinics included in your registration fee: Swim Clinics at Orchard Mesa Pool: Starts, turns and wall touches.

July 20 & August 3 at 9:15 am

Shot Put & Discus Clinics at Lincoln Park: July 15 & 22: Shot Put 5:30 pm, Discus 6:30 pm August 4 & 13: Shot Put 1:00 pm, Discus 2:00 pm

To register call 970-254-3866 NEW THIS YEAR You will receive a medal in your bag. Star pins will be awarded for 1st, 2nd and 3rd place! Wear your medal and collect your stars!

For more information about the Western Colorado Senior Games Call (970) 254-3866 or visit us online at www.gjcity.org/senior_games.aspx.

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SUMME

General Information: RECRUIT A NEW ATHLETE • Participants are encouraged to get new athletes involved in the Western Colorado Senior Games. As a reward, the recruiting athlete will receive $5.00 off their registration cost.

• The new athlete’s registration form and the recruiting athlete’s registration form must be turned in together.

• $5.00 is the maximum an athlete may take off registration fees.

AGE • Participants should register according to their age as of 8/22/15.

• The age groups are: 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85-89, 90-94, 95-99, 100+ • Events will be conducted by age group except when it is necessary to combine for competition.

• All team members must submit an individual entry form and entry fee. A partner/teammate(s) must be indicated on the entry form where required.

HOTEL INFORMATION • Hotels offering special event rates are posted on our website at www.gjcity.org/senior_games.aspx. You may also call the Grand Junction Visitor and Convention Bureau at 1-800-962-2547 or visit their website at www.visitgrandjunction.com for more information.

• To ensure availability, we suggest you make your reservations early.

CHECK-IN TIMES & EVENT SCHEDULING • Participants are encouraged to check in at the Grand Junction Parks and Recreation office (1340 Gunnison Ave.) prior to participation. This can be done August 21-28, M-F, from 8:00 a.m. – 5:00 p.m.

• A T-shirt, goodie bag, schedule, map, and other important information will be provided at check-in.

• Participants should be at the event venue at least 15 minutes prior to the starting time, as listed on the schedule.

• Participants are allowed and encouraged to enter more than one event, but do so at their own risk, as schedule changes cannot be made to accommodate sports that occur simultaneously. Please plan accordingly.

CANCELLATIONS/POSTPONEMENTS/REFUNDS • In the event of inclement weather or unusual/extenuating circumstances, Senior Games Officials reserve the right to change the format of the competition, postpone events, or cancel. Refunds will not be given due to weather.

• Refunds will only be granted if requested prior to August 7, 2015.

AWARDS INFORMATION • Star pins will be presented to the 1st, 2nd, and 3rd place finishers in each age category at the event venue.

• The Western Colorado Senior Games are open to out-of-state residents.

• Competition must take place to determine an award winner. If there is only one individual entered in an age group, that athlete must enter and complete the event in order to receive a pin. That athlete will be placed in the closest age category with, but not against, those athletes.

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WESTERN COLORADO SENIOR GAMES

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Schedule of Events: SATURDAY & SUNDAY

TUESDAY-AUGUST 25

Saturday, August 22: Men’s & Women’s Doubles 3.0............... 8:00 am–Pineridge Courts 3.5........... 8:00 am–Lincoln Park Courts 4.0 +...... 12:00 pm–Lincoln Park Courts

8:30 am Canyon View Park Course: Trail, meet at Tennis Shelter on east side

Sunday, August 23: Mixed Doubles 3.0............... 8:00 am–Pineridge Courts 3.5........... 8:00 am–Lincoln Park Courts 4.0......... 12:00 pm–Lincoln Park Courts

1:00 pm Lincoln Park Barn

5K RUN/WALK

PICKLEBALL

DANCE COMPETITION

GOLF 2-person scramble co-ed

9:00 am Hawthorne Park

BILLIARDS 8 BALL 9:00 am Senior Recreation Center

9:00 am Canyon View Horseshoe Pits

BASKETBALL Free Throw,

BOWLING (Singles)

Hot Shot, Three Point 1:30 pm Bookcliff Activity Center

1:00 am Orchard Mesa Lanes FEE: $5.00

CARDS Cribbage

BANQUET

2:00 pm Senior Recreation Center

THURSDAY-AUGUST 27

4:30 PM Ale House FEE: $6.00 per participant, $11.00 per guest

event starts with 500-yard swim

FRIDAY-AUGUST 28

WEDNESDAY-AUGUST 26

BILLIARDS 9 BALL

7:30 am Lincoln Park Golf Course

9:00 am Senior Recreation Center

Jack & Jill, Men's, Women's

GOLF Longest Drive

Jack & Jill, Men's, Women's

9:00 am Lincoln Park Golf Course

WARM UP.....................8:30 – 9:30 am RACE TIME.............................. 8:45 am Orchard Mesa Pool

FEE: $9.00 per person (Clubs are provided if needed.)

Carts are available for $9.00 per person

BOCCE BALL

HORSESHOES

SWIMMING

Tee times begin at 3:00 pm Lincoln Park Golf Course

MONDAY-AUGUST 24

GOLF Chip/Putt

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TRACK & FIELD

FIELD EVENTS.........................7:30 am TRACK EVENTS....................... 9:00 am Lincoln Park Track

PINOCHLE 1:00 pm Senior Recreation Center

Event Map:

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Patterson Road

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Lincoln Park Barn 910 N. 12th Street

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Patterson Road

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26 Road

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24 Road

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1 Lincoln Park Track, Lincoln Park Golf Course, Lincoln Park Tennis Courts 1340 Gunnison Avenue

27 Road

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6 Hawthorne Park 400 Gunnison Ave 7 Canyon View Park 730 24 Road 8 Pineridge Courts 359 Ridges Blvd 9 Ale House 2531 N. 12th Street

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WESTERN COLORADO SENIOR GAMES

Join us for a

CELEBRATION!

www.BeaconSeniorNews.com

SUMMER 2015

HEALTH FAIR AUGUST 28, 2015 9 am – 12 pm

Lincoln Park Barn 910 N. 12th St.

Invite your friends for: Massages Blood Pressure Check Ask A Pharmacist Vendors

Thursday Evening Banquet AUGUST 27, 2015 Social at 4:30 pm (Cash Bar) Social Banquet begins at 5:00 pm

Thank you to all of our 2015 Sponsors!

Ale House 2531 North 12th Street $6.00 per registered athlete $11.00 per guest (Please mark on registration form)

Entertainment provided by The Sweet Adelines

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SUMMER 2015

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Games, sports, travel, hobbies How to make the most of your retirement

By Patrick M. Kennedy

A

s soon as you retire you can quit setting that alarm clock for those early morning risings, especially on those repulsive Mondays.

That is all over now and freedom is at your fingertips. In fact, the world is yours to do with it what you want. You can go where you want, when you want, and how you want.

The things that don’t stop are those flipping calendar pages and those spinning clock hands. The time to act is now.

As that famous writer Author Unknown said, “Invest a few moments in thinking. It will pay good interest.” In other words, to have fun, it must be created. It doesn’t just happen. Fun is what provides you amusement or enjoyment. But you might say, “Thinking is what I did all those working hours. I need a break from that.” Well, change that to planning and it might not seem so bad.

What gets your attention? Maybe it’s activities like bingo, poker, knitting, arts and crafts, or athletics like walking, running, flag football, pickleball, golf or bowling.

Perhaps it’s people. Maybe you like being around them, ignoring them, making new friends, enjoying old friends or hobnobbing with strangers at the local senior center.

Maybe you enjoy games like Ping-

Pong, shuffleboard, lawn bowling or joining the Western Colorado Senior Games.

Maybe you like to travel—even long drives in the car count. It doesn’t matter if it’s via train or airplane, or if it’s overseas or just around the block. Maybe you enjoy fishing, hunting or camping, or all three at once, combined with an RV. Think of that garden in the backyard that has been sorely neglected and could be much better, prettier, and have more flowers or vegetables. Or there is the workshop in the garage full of tools and assorted half-finished projects that now can be finished and a few more can be added to the list. And then there is that camera gathering dust on the bookshelf, which could be filled with adventures and excursions for memories. And don’t forget that half-written book in the desk drawer/computer that you now have the time to finish.

Or you could just say none of the above. "I just want to stay home and enjoy the peace and quiet I have missed all these years."

Ben Franklin said, “Lost time is never found.” But what the heck; now it is found and can be used to benefit your future happiness and maybe even your health! You have a lot of it now and you’ve earned it.

Whatever you do, follow the Nike slogan: “Just do it!” ■

WESTERN COLORADO SENIOR GAMES

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SUMMER 2015

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For more information about the Western Colorado Senior Games Call (970) 254-3866 or visit us online at www.gjcity.org/senior_games.aspx.

ENTRY FORM—2015 Western Colorado Senior Games Complete all information on this form. Please print in ink.

LAST NAME_______________________________________________________ FIRST NAME______________________________________________ STREET ADDRESS________________________________________________________________________________________________________________ CITY___________________________________________________________STATE________________ ZIP CODE___________________________ PHONE_________________________________________________________DATE OF BIRTH____________________________________________ EMAIL ADDRESS (IF APPLICABLE): ______________________________________________________________________________________________

Gender

 Male

 Female

Age Group (as of 8/22/2015)

 50-54  55-59  60-64  65-69

 70-74  75-79  80-84  85-89

 90-94  95-99  100+

T-Shirt Size

 Small  X-Large  None

 Medium  Large  XX-Large  XXX-Large

EMERGENCY CONTACT:_______________________________________________PHONE_________________________________________________

EVENT AND SOCIAL REGISTRATION FEES

AGE DIVISION EVENTS:

Registration is closed on August 14th, 5:00 p.m.

5K RUN/WALK

Registration fee includes all events and a T-shirt (except where listed below)

EVENTS NOT COMPETED BY AGE DIVISION:

 Walk  Run

BILLIARDS

Early Bird Discount: $24.00 (If registered on or before August 7, 2015, T-Shirt guaranteed).............$ ______ Registration Fee: $29.00 (If registered after August 7, 2015, no T-Shirt)..........................................$______ Banquet Fee: $6.00......................................................................................................................$______ Bring a Guest(s) for Thursday Evening Dinner & Social: (# of Guests____@$11.00 per Guest)........$______ Bowling Fee: $5.00.......................................................................................................................$______ Golf Fee: 2 Person Scramble: $9.00..............................................................................................$______ Golf Cart: $9.00............................................................................................................................$______ Become a “FRIEND OF THE WESTERN COLORADO SENIOR GAMES" by contributing an extra amount that will help enhance this year’s games!....................................................$______ Recruited a New Athlete Discount: ($5 Discount Maximum)............................................................-(______ ) New Athlete Name:__________________________________________________________

BASKETBALL SHOOTING

 Jack & Jill 8 Ball (Partners will be drawn)  Jack & Jill 9 Ball (Partners will be drawn)  Men’s 8 Ball  Men’s 9 Ball  Women’s 8 Ball  Women’s 9 Ball

The new athlete’s registration form and the recruiting athlete’s registration form must be turned in together.

GOLF

Checks Payable To: Grand Junction Parks and Recreation

Total Amount Enclosed: $

LIABILITY AND PRESS RELEASE WAIVER Affidavit: I will not hold the City of Grand Junction Parks and Recreation Department or any cosponsoring agency responsible for injury incurred while participating in any program. I understand that I will indemnify the City and its officers and employees from any injury claims. I am aware that participating in any sport/ activity can be a dangerous activity involving many risks of injury, including crippling injury or death. I AUTHORIZE, ALLOW AND RELEASE the unlimited publication, broadcast, transmission, re-transmission and or other form of reproduction of any and all audio, video and photographic images without payment of compensation or royalties.

SIGNATURE:____________________________________________________ DATE:_____________ Each participant should consult his/her doctor in regard to practice, preparation and competition in this event or any similar physical activity.

Please review your entry form to make sure you did the following:  Completed the general information entirely and marked all the events in which you are planning to participate. For doubles events, a partner was included if necessary.

 Signed and dated the liability and press release waiver.  _Enclosed the total payment including additional event fees, banquet fees, and discounts.  Reminded team partners, as applicable, to submit their entry form and fee.  Check made payable to Grand Junction Parks and Recreation.  Mailed your entry form and payment prior to Friday, August 7, 2015 to:

 Free Throw  Hot Shot  3 Point

FIELD EVENTS (Starting at 7:00 am)  Discus  Shotput

FIELD EVENTS (Starting at 7:30 am)  Football Throw (Men’s)  Softball Slugfest  Softball Throw (Women’s)  Standing Long Jump

HORSESHOES

BOWLING ($5 extra fee)  Singles (Average:____________)

CARDS  Cribbage  Pinochle

DANCE COMPETITION

Partner’s Name:___________________________

 Horseshoes (Competed in 10-year age groups)

 Large Team Name (9-18):

SWIMMING (Order of events; Starting at 7:30 a.m.)  500 Meter Freestyle  50 Meter Backstroke  50 Meter Breaststroke  50 Meter Freestyle  100 Meter Individual Medley  25 Meter Freestyle  25 Meter Breaststroke  100 Meter Freestyle  25 Meter Backstroke  25 Meter Fly

_______________________________________

TRACK EVENTS (Order of events; Starting at 9:00 a.m.)  50 Meter Dash  100 Meter Dash  200 Meter Dash  400 Meter Dash  800 Meter Run  1600 Meter Run  400 Meter Walk  800 Meter Walk  1600 Meter Walk

How did you hear about the Western Colorado Senior Games?  Activity Guide  BEACON  Misc. Promotion (website, promo cards, poster ect.)

 Other:_____________________________________________________________________________

 Bocce Ball

 Couple Team Name (2):  Chip  Putt _______________________________________  Longest Drive (Competed in 10-year age groups)

Grand Junction Parks and Recreation, 1340 Gunnison Ave., Grand Junction, CO 81501

 Recieved entry form directly  From a past participant

BOCCE BALL (Partners will be drawn at the event)

Captain’s Name:___________________________

 Small Team Name (3-8): _______________________________________ Captain’s Name:___________________________ Large & Small teams may be combined

GOLF: 2-person scramble ($9 extra fee)  Doubles Partner:_______________________  Individual (Partner will be drawn at the event)  Golf cart ($9 extra fee) PICKLEBALL (The highest level partner determines play level for team)  Men’s Doubles 3.0  Men’s Doubles 3.5  Men’s Doubles 4.0+  Women’s Doubles 3.0  Women’s Doubles 3.5  Women’s Doubles 4.0+  Mixed Doubles 3.0  Mixed Doubles 3.5  Mixed Doubles 4.0+ DOUBLES PARTNER NAME: _______________________________________ MIXED DOUBLES PARTNER NAME: _______________________________________ Players may register for 1 level of play only