The Good Life - September 2018

The good

life Sunday, September 30, 2018

FALL READS Non-fiction, fiction & forgiveness

THE GOOD LIFE

2 | Sunday, September 30, 2018

FALL READS

Exploring forgiveness

New book explores gateways and obstacles to hope

MELODY PARKER

melody.parker@wcfcourier.com ‌

‌CEDAR FALLS – People can let us down. They disappoint us, wrong us, hurt our feelings and make us feel unhappy and less secure in ourselves. Our tendency may be to ignore the pain, or nurse it along by thinking of ways to get even or seek revenge.

Perhaps what we should be figuring out is how to forgive.

“Forgiveness is a gateway to hope, but the act of forgiveness can be painful, and it can take time,” says Len Froyen, emeritus professor of educational psychology at the University of Northern Iowa. He has co-authored a new book, “Gateway to Forgiveness and Beyond” with Radhi Al-Mabuk, UNI professor of education.

Froyen is the author of “Gratitude: Affirming One Another Through Stories.” He became interested in forgiveness through his advanced study in counseling psychology and his work with students. He reached out to Al-Mabuck after hearing the professor discuss the topic.

Al-Mabuck has researched educational and therapeutic applications of forgiveness for more than 30 years and has presented on the topic nationally and internationally. He was featured on a CBS-TV program about forgiveness.

The book is “essentially about Oct. 23, 7 to 8:30 p.m., Augrowth,” the authors write. “It thor’s Forum, COR, 220 E. is growth toward the person you Fourth St., Waterloo. can and would like to be.”

Nov. 10, 11 a.m. to noon, book That effort begins with a “missigning at UNI Bookstore, sionary attitude and a visionary 1009 W. 23rd St., Cedar Falls. spirit. Missionary in the sense of being sent out to be of service … to yourself because you cannot be for others what you cannot be for yourself,” and “visionary … in being able to imagine your possibilities and envision a future where you are liberated from conditions in your life and Len Froyen co-authored ‘The Gateway to Forgiveness and Beyond” with Radhi Al-Mabuk.

Book signings

BRANDON POLLOCK, COURIER STAFF PHOTOGRAPHER‌

THE GOOD LIFE

ill-chosen behaviors that currently diminish you and the quality of your life.”

Forgiveness and reconciliation are two conditions that can move a person forward on their journey toward personal growth, Froyen explains. Forgiveness is a gift we give ourselves, he says, without condoning the injury.

“It’s a question of what it means to be human and humane and what forgiveness really means. We all want to be happy. We want to feel good about who we are and to be able to write and tell a good story with our lives, to make a difference and to live our lives in such a way that contributes to good relationships,” he explains.

The book explores gateways leading to forgiveness: Awareness of the injury; experiencing the pain; dealing with the pain; making the decision to forgive; and forgiveness tools.

The introspective book also describe roadblocks that create barriers to forgiveness, beginning with the assumption that “forgiving is unnatural in the sense that we are not automatically inclined to forego our right to punish the person who injured us …” but “It is indeed within the human capacity to forgive ... .”

Other roadblocks include negative feelings, such as anger, resentment and rage and misconceptions about forgiveness and pride.

Readers are drawn out through guidance, suggestions and stories meant to encourage honesty with one’s self, thoughtful self-discovery and a true reckoning on whether or not forgiveness and reconciliation is possible, or in some instances, even advisable.

The book’s final chapter is devoted to enduring virtues such as justice, courage and wisdom and the importance of relationships, including love and friendship.

“Gateway to Forgiveness and Beyond” is available at UNI Bookstore in Cedar Falls, and online at Amazon and Barnes & Noble.

Sunday, September 30, 2018 | 3

BOOK REVIEWS WASHINGTON POST

‌A colorful tapestry of scarlet, butterscotch, bronze and bittersweet orange heralds autumn’s arrival. It’s also the season for curling up with a new book whose pages you can’t wait to open. Here are reviews of a few books to look for:

“Shadow Tyrants” by Clive Cussler and Boyd Morrison, (G.P. Putnam’s Sons) Almost 2,000 years ago, an emperor avoided a coup and entrusted nine Scrolls of Knowledge to nine individuals to ensure that none would use the information for nefarious purposes ever again. These Nine Unknown Men’s descendants still maintain the materials, but there are factions inside the group that want to aggressively pursue change for the betterment of mankind and the world.

Juan Cabrillo and his team are pretending to be pirates adrift at sea to infiltrate a vessel they know is hiding deadly nerve gas.

What they don’t realize is that the mastermind behind the bioweapon has hidden the materials, and he’s working with others on a bold attack that will do more damage than a mere toxin can.

Cussler and action-adventure fans will love this latest Oregon Files novel. New characters to the team are most welcome, and the sheer insanity of the story line will keep readers guessing about what’s going on until the last page of the book. Chapter one has the pacing of the climax of other thriller novels, and the pace from that fast start does not let up until the end.

his fiancee, who was murdered in “Debt to Pay.” Now, in “Colorblind,” Reed Farrel Coleman’s fifth Jesse Stone novel (the latest installment in a series originated by the late Robert B. Parker), Stone returns to work after a long overdue month in rehab.

Any hope that he could ease back into the job is dashed when a young black woman with a white boyfriend is brutally raped and murdered.

“Colorblind” represents a further advance in Coleman’s effort to make this series his own. For one thing, he has made no attempt to mimic Parker’s idiosyncratic writing style. For another, he has been gradually deepening the character of the protagonist, making him more human and memorable.

The result is another well-written, fast-paced yarn from one of the acknowledged masters of crime fiction.

— Associated Press

“Robert B. Parker’s Colorblind” (G.P. Putnam’s Sons), by Reed Farrel Coleman

“Betty Ford: First Lady, Women’s Advocate, Survivor, Trailblazer” by Lisa McCubbin, Gallery.

411 pp., $28

Small-town Massachusetts Police Chief Jesse Stone’s lifelong drinking problem hit bottom in “The Hangman’s Sonnet” as he anguished over the death of

“If you want Betty to tone it down, then you tell her,” a wise President Gerald Ford warned his two young aides, Dick Cheney and Don Rumsfeld, in

August 1975. The first lady had just appeared on “60 Minutes,” speaking candidly about sex and abortion and marijuana only a month after her husband announced he would seek the Republican Party’s nomination for president in 1976.

Luckily no one toned down the frank and funny Betty Ford.

Lisa McCubbin’s biography, “Betty Ford: First Lady, Women’s Advocate, Survivor, Trailblazer,” is also celebratory. But it begins on a painful note: the Ford family’s confrontation with “Mother” over her dependence on painkillers and alcohol, and her need for treatment.

Though the shadow of those addictions hovers over this book, what we read here is mostly a much lighter tale of a happy family thrust unexpectedly into the glare of the presidency.

On the whole, we don’t see a person losing it in these pages.

Here we meet a brave, beautiful and bright woman, who at age 20 catapulted “straight from the sticks” of Grand Rapids, Michigan, to the stage at Carnegie Hall, where she danced as part of Martha Graham’s company.

In 1973, when Vice President Spiro Agnew was forced to resign over charges of tax evasion, Gerald Ford was chosen to replace him, much to his wife’s surprise. Less than a year later, Gerald moved into the top job,

the only appointed president of the United States. A stunned Betty declared that she would “do the best I can, and if they don’t like it, they can kick me out, but they can’t make me somebody I’m not.”

Then breast cancer hit.

“Breast” and “cancer” were far from ladylike words. But when the first lady uttered them, thousands of women headed for checkups. The advocacy movement for research and treatment started with Betty Ford. Who knows how many lives she saved?

As first lady, she learned that her voice mattered: “I have come to realize the power of being able to help.” She enjoyed that power, relishing especially her role as an advocate for women, and when Ford’s campaign for the White House kicked into gear, “Betty’s Husband for President” buttons dotted the rallies.

His defeat threw his wife into a life she had never lived. Often left alone at their new house in the California desert, she sank into depression and depended more and more on pills and cocktails that dulled the pain.

After her family intervened, the former first lady unflinchingly revealed her addiction to the public and then opened the treatment center that bears her name. Half the beds there are reserved for women.

THE GOOD LIFE

4 | Sunday, September 30, 2018

ENTERTAINING

How to build the ultimate cheese board for a party (honey, jam, chocolate, fresh or dried fruit); and tangy (mustard, olives and anything pickled, chutney).

3. Make it easy on yourself.

Westerhausen says there are so

BECKY KRYSTAL

The Washington Post ‌

‌Whoever first decided it was not only acceptable but classy to throw a bunch of cheese bits and snacks on a board deserves credit for simultaneously pulling off what may have been both the greatest scam and invention in the history of entertaining.

Shelly Westerhausen, who recently released “Platters and Boards: Beautiful, Casual Spreads for Every Occasion” with her partner, Wyatt Worcel, unsurprisingly says that anytime is a good time for a cheese board.

Small party, big party, cobbled-together dinner for one or two: You can’t go wrong.

Here are tips to help you put together a cheese board, geared particularly for feeding a group or party.

1. Have a plan. Building a cheese board can be overwhelming and intimidating because of how many choices there are, Westerhausen says. But it doesn’t have to be. She suggests starting with one item you absolutely want, and go from there. That probably means your favorite cheese, or maybe one cheese and one meat. With regard to quantities, it depends on when you want to serve the board. As a starter, Westerhausen recommends at least: 1 ounce of cheese per person 1 to 2 tablespoons nuts 1 to 2 tablespoons condiments 4 pieces of fruit 4 to 6 vegetables 1 to 2 ounces of meat.

As a main, the amounts increase: 1 to 2 ounces cheese (others recommend up to 4 ounces) 2 to 3 tablespoons nuts 3 to 4 tablespoons condiments 4 to 5 pieces of fruit 6 to 10 vegetables 2 to 3 ounces of meat.

Keep in mind, it’s better to buy more than not enough.

2. Fill in the rest with a variety of flavors and textures. It helps to

many producers making excellent artisanal food (probably better than the rest of us can) that you can easily wow your guests with Please see CHEESE, Page 6

STACY ZARIN GOLDBERG, WASHINGTON POST‌

On this board, clockwise from top left: dried pears, havarti, honey with honeycomb, English cheddar, olives, Camembert, walnuts, Castello Creamy Blue, crackers and currant jam. think about categories of cheese when you’re building a board.

Three or four cheeses is a good number to aim for, hitting on several different types. Among the categories you can choose from: firm (cheddar, asiago, Manchego, Parmigiano-Reggiano); semisoft (havarti, Gouda, fontina, Monterey Jack); soft and/or ripened (brie, queso fresco, Camembert,

mozzarella, goat cheese); and blue (Gorgonzola, Stilton, Roquefort). If you need help picking, go to a specialty cheese shop or the cheese counter at your grocery store (even my local Safeway has one these days).

The accompaniments fall into categories as well. Try to include crunchy (crackers, nuts); salty (meats, crackers, nuts); sweet

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Sunday, September 30, 2018 | 5

Make better bloody marys at home KARA ELDER

The Washington Post ‌

‌A bloody mary is the savory tooth’s best friend: It’s rich with tomato juice, spicy and complex from the seasonings, and has a pleasant, boozy kick. And making your own —starting with a stellar mix — is a fun way to experiment with the random spices, hot sauces and liquors you’ve already got in your kitchen.

No amount of seasonings, alcohol or other mix-ins can cover up a juice that you don’t like the taste of, so make sure to use something that you enjoy from the get-go. For Gina Chersevani, mixtress and owner of Buffalo & Bergen in Washington’s Union Market, that means fresh tomato juice. Look for it in the refrigerated-juice section of the grocery store or make your own.

If you can’t find fresh or simply prefer the shelf-stable type, it’ll do the job, too. Andrea Tateosian, general manager at the Passenger in Washington, notes that juices such as V8 and other pasteurized brands have some flavorings already added that you can emphasize or play down. Bottled juices also contain salt — sometimes a lot — so you may not need to add as much.

If you’re juicing your own tomatoes, be aware that the water content will vary. Blending in fresh cucumber or bell pepper can help with consistency and flavor. Or, strike a happy medium between fresh and bottled: For every three cups of pasteurized tomato juice, add one cup of freshly made stuff.

Next, seasonings.

Horseradish, salt, pepper and celery seed are classic additions.

Vinegar and Worcestershire sauce add flavor and intensify the tomato.

As a basic formula, Chersevani suggests using two tablespoons of prepared horseradish (refrigerated, not shelf-stable), one teaspoon of a spice (such as a hot pepper), one teaspoon salt, one teaspoon celery seed and one teaspoon vinegar (sherry or champagne) for every four cups of tomato juice. If you’re using

Worcestershire sauce, use two tablespoons and omit the vinegar.

But there’s plenty of room to go beyond basic: Bottled clam juice, pickle juice, hot sauce, wasabi, funkier vinegars, Old Bay, za’atar and that random spice blend that your friend gave you are all fair game. Toasting whole spices — such as cumin, caraway and coriander seed — before grinding can lend deeper notes, too. Start by adding small amounts and tasting as you go. Also pay attention to salty add-ins and dial back the added salt as needed.

Use a spice grinder, blender or mortar and pestle to pulverize the spices — especially with coarse spices, such as black pepper and chile flakes. You want to be able to sip your drink, not sift through grit that gets stuck in your teeth.

If you use horseradish, it’s wise to blend it with a little tomato juice before adding it to your mix.

That way your drink will be just a little pulpy (ideal!) rather than chewy (gross!).

Store your mix in the refrigerator until you’re ready to serve, so it’s nice and cold.

When you’re ready to drink

— and only then! not before! — squeeze a little fresh lemon or lime juice into your mix; tomatoes are acidic, yes, but citrus is key in brightening your beverage and tying all the flavors together.

And now, what you’ve all been waiting for: the alcohol.

Vodka is classic and perfect, but the sky is the limit. Bourbon, as it turns out, plays very well in a bloody mary. Also try mezcal, tequila, gin or aquavit for starters.

Infusing vodka is another way to add layers of flavor: fresh tomato chunks, coarsely chopped fresh horseradish root, lightly crushed black peppercorns, dill or cucumber slices make for tasty home infusions. Some ingredients (such as horseradish and black pepper) take less time to infuse than others (tomatoes and cucumbers), so taste the vodka as it sits and strain it once it’s flavored as you like.

And if you’re not much of a liquor person, there’s still hope: Sparkling wine and beer go quite well with bloody mary mix.

The four-cup juice proportions

STACY ZARIN GOLDBERG, WASHINGTON POST

Please see BLOODY MARY, Page 6

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6 | Sunday, September 30, 2018

Cheese From 4

unique local specialties they may never have had before, rather than worrying about impressing them with your own cooking prowess.

4. Arrange thoughtfully. Wood is a classic choice for the board.

Go for hard, nonporous woods that won’t draw moisture out of cheese. You can buy cheese boards relatively inexpensively at home goods stores, but your large wooden cutting board makes for an attractive display as well. Other options include slate or ceramic trays or any large serving platter.

Be sure to provide knives, spoons, small tongs, toothpicks and other tools to let people serve

Bloody Mary From 5

above will make enough for about four to six drinks, depending on your glass size. To make the drink, pour one to two ounces of your spirit of choice into a tall glass, then fill it two-thirds full with ice. Pour your mix in, give it

themselves. Runny foods such as honey or jam should be placed in ramekins or small bowls. Labeling the cheese in one way or another (cheese flags are sold at some stores, or you can DIY with toothpicks or skewers and paper) is helpful, too.

A good approach is to start by placing your cheeses 1 to 2 hours in advance so they can come to room temperature. Try to avoid letting them touch so flavors don’t mingle (this is also why you want separate knives for each cheese). Then start filling in the gaps with your other items. Meats should be taken out just 15 to 20 minutes before you plan to serve, and if you know you have vegetarians in the mix, you may want to have charcuterie on a separate board or platter. all stir and add garnishes.

Pickle spears, dilled green beans, cherry peppers and pickled daikon are lovely. Fresh produce is nice, too: Try cherry tomatoes, cucumber slices and, of course, the traditional and ohso-crunchy celery stick. Olives, caper berries, crispy bacon, thick cubes of smoked salmon and even freshly shucked oysters are fun.

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Sunday, September 30, 2018 | 7

TRAVEL

FROM MOUNTAINTOPS

TO THE SEA Discovering the natural beauty of New Zealand’s Milford Sound

ERIN E. WILLIAMS

Special to the Washington Post ‌

‌We were on top of the world at the bottom of the world, encircled by a 360-degree panorama of mountain peaks. My husband and I had reached Key Summit, the pinnacle of a half-day hike in New Zealand’s Fiordland National Park.

Key Summit is one of many

hiking trails — or as locals call them, tracks — that crisscross the South Island near Milford Sound, the green gemstone atop New Zealand’s wilderness crown. Milford Sound sits within Fiordland National Park, which in turn is part of Te Wahipounamu — South West New Zealand, a UNESCO World Heritage site that covers 10 percent of

the country’s landmass.

Milford Sound’s mountains, rain forests and its fjord draw more than 500,000 visitors each year. Many of them are tour bus day-trippers from neighboring Te Anau or Queenstown who take a quick boat cruise, snap photos and head back to town. A landing ERIN E. WILLIAMS, WASHINGTON POST‌ strip and helipad accommodate sightseers who forgo the drive A flooded trail segment on the Gertrude Saddle Route in New Zealand.

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and whiz in and out. One lodge is available to those who prefer to stay a little longer.

Andrew and I chose a different option: driving a rental car and pitching our tent. To reach Milford Sound, we departed our hostel in Te Anau, a nearby lakeside town, and hit the road: the Milford Road, or State Highway 94, which is the only land-based route. We left before sunrise to allow enough time to make our 9 a.m. Milford Sound cruise departure.

The nearly 75-mile journey stretched toward cloud-ringed mountains that glowed pink in the predawn light. Fog draped over lowland pastures, and yellow wildflowers framed the road. As we passed the Fiordland National Park entrance, the road twisted through an enchanted fairyland of red beech forests and golden grasslands draped in stalky wild lupines. The Livingstone and Earl mountain ranges loomed closer with every mile.

After many stops to gawk at the natural drama, we reached the A boat trails in another’s wake at New Zealand’s Milford Sound.

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ERIN E. WILLIAMS, WASHINGTON POST‌

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nearly mile-long Homer Tunnel, which passes through a mountain into the Milford Sound area. Although there was no traffic, a Department of Conservation ranger in Te Anau had warned me that vehicles would be queuing later in the day.

We checked in for our cruise at the bright visitor terminal and boarded the boat for the twohour circle around the misty fjord. Milford Sound isn’t actually a sound; rather, it is one of 14 fjords in Fiordland. Ice age glaciers carved the valley, and as they receded, the Tasman Sea filled it.

Moments after the boat pulled away, Mitre Peak appeared overhead. Below, its reflection tattooed the water’s surface. At 5,522 feet, it rises directly from the fjord floor. Taller still is Mount Pembroke, which cradles the last glacier visible from the water. Granite cliffs adorned with precious jade-colored greenstone soared hundreds of feet in the air. Rain forests clung to the slopes. Waterfalls thundered into the fjord.

When the boat reached Harrison Cove, the fjord’s shallowest area, Andrew and I disembarked with another couple at the Milford Discovery Center and Underwater Observatory. Opened in 1995, the observatory floats on the water’s surface. Steel beams bolted to the fjord wall stabilize the structure yet allow it to rise and fall with the tide. The creators designed the structure for minimal effect on its environs, and the animals are free to come and go as they please.

The hour-long visit ended too quickly, and we boarded a second boat for the return.

Back on the Milford Road, we parked the car at the trailhead for the Key Summit Track. The four-mile, out-and-back hike branches from the Routeburn Track, one of New Zealand’s nine famed Great Walks that meander through some of the country’s most varied and spectacular environments.

At the 3,000-foot summit, a nature trail curved through an alpine wetland where pools reflected gnarled trees and clouds.

The Humboldt, Ailsa, Living-

stone, Earl and Darran mountain ranges encircled the peak. Bright blue lakes adorned the mountains like pendants, a surprisingly spectacular payoff for such an accessible ascent.

And then the weather turned mean.

By the time we reached our campsite at Knobs Flat along the Milford Road, it was 15 hours after starting our day. I was ready

to clamber into our tent for the night. The campground is a small operation in the Eglinton Valley, which cradles one of New Zealand’s most extensive lowland beech forests and more than 30 threatened plant and animal species.

The next morning, we broke camp in the rain and consulted our host about hiking the first segment of the Gertrude Saddle

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Sunday, September 30, 2018 | 9

Route from its trailhead near the Homer Tunnel.

Given the weather and his warning, we decided to traverse only the route’s flat, boulder-strewn glacial valley and turn back before a difficult rock face made passage treacherous.

After a couple of hiking hours, we reached the rock face. Rain and sleet pelted my gear. Milford Sound was living up to its reputa-

tion as one of the planet’s wettest places.

Heading back to Te Anau, we made our last stop at an easy pull-off for Cascade Creek. Alpine peaks poked from the mist, but wildflowers stole the scene.

Acres of purple, pink and blue lupines fringed the rocky stream in riotous color — a final, sweet reminder of the region’s varied drama.

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10 | Sunday, September 30, 2018

‘Transformative travel’ makes trips more meaningful DIANE DANIEL

Special to The Washington Post ‌

‌As the senior director of strategy and impact for the Adventure Travel Trade Association, Christina Beckmann was well aware of the growing demand for ever-deeper travel experiences — what some in the industry call transformational or transformative travel.

After all, she had experienced it herself — not once, but twice.

“I had my first transformation on the Colorado River in the Grand Canyon,” Beckmann said. “I quit my job, and here I am today.”

Her second occurred this spring, when Beckmann, who lives in San Francisco, joined an Antarctic expedition for industry leaders.

Beckmann believes many travelers hope to be changed in some way.

“Transformation — call it

AUSTIN ADVENTURES PHOTO‌

Life is Good’s oft-promoted “superpowers,” which include gratitude, authenticity and courage, are emphasized on Austin Adventures trips such as this one in Yellowstone National Park. learning, personal growth, pushing yourself — has been there all along, but as an industry, we weren’t really looking at that,” she said.

Not until now, at least.

The Global Wellness Summit’s 2018 trend report labeled “trans-

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formative wellness travel” a top trend, calling it a step beyond “authentic” or “experiential” travel — one that reaches “a deeper emotional level.”

A new series of trips from Montana-based outdoor tour operator Austin Adventures is a

case in point. For its “Life is Good Vacations,” Austin Adventures has partnered with the Life is Good lifestyle brand, known for its stick figures, optimistic slogans and outdoorsy bent. The tours, seven in total, visit Yellowstone National Park, the Canadian Rockies, Utah’s national parks and Costa Rica.

While the branded trips overlap with much of what Austin Adventures already offers, and prices are the same, the groups will be smaller and the contents will emphasize Life is Good’s oft-promoted “Superpowers,” which include gratitude, authenticity and courage, said Kasey Austin, the tour company’s vice president of operations. Austin Adventures’ guides will receive extra training from Life is Good “chief playmaker” and inspirational speaker Steve Gross.

One addition to the trips will be “solo walks,” where guests

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spread out and have time alone to reflect on words found on cards placed along the trail. “The cards will have the superpowers on them and a question on the back that makes you stop and think,” Austin said.

In a similar vein, Beckmann cites custom tour developer Henry Comyn, of Joro Experiences, who told her about two upcoming trips that include extra time for guests to reflect — one a culinary exploration of Sri Lanka and the other a horseback trip through remote villages.

Taking the goal of transformation even further is the Transformational Travel Council, a consulting and speaking platform founded by Michael Bennett and Jake Haupert of Seattle. From there, the two have spun off a travel company, Explorer X, which will start offering transformational-minded tours in 2019.

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THE GOOD LIFE

Sunday, September 30, 2018 | 11

Tips to prevent overdoing new fitness routine more likely, get hurt. “Basically, the greater the intensity of the exercise, the more gradual the increase,” Prokopy says. He and the other experts suggest using form, ease and level of soreness as indications that it’s time to — slightly — increase the amount of

GABRIELLA BOSTON

The Washington Post ‌

‌It’s fall, which means gyms, golf courses and sports clubs are full of new participants using the beginning of the school year as a reason to jump-start their fitness goals, and old clients returning from lazy weeks of vacation.

The one aspect they should all be paying attention to: principles of progression.

weight.

In fact, form, ease and soreness can be important indicators of when to progress any fitness routine, and might serve athletes better than automatic increases in distance, duration or weight.

“Listen to the body,” Brooks says.

Getting started

If you’re a neophyte or have been out of your routine for six months or longer, small and frequent doses of exercise are the way to go. Washington personal trainer Elizabeth Brooks suggests starting with light cardio for 20 minutes three times a week, weight-bearing exercise for 20 minutes two times a week, as well as 10 minutes of daily stretching.

That’s a combined 150 minutes of exercise per week — similar to government guidelines.

“But that’s just a base. You still need to think about how you can keep moving throughout the day, every day,” Brooks says.

For those who have been semiactive during the summer or just away for a short while, Brooks’s recommendations are different.

“If you’ve been away for a few weeks, you might start back with the same activities you were doing before your break, just decrease the intensity,” she says. Instead of doing a regular pullup you might do a modified one (where the feet rest on the floor, the bar is only a few feet off the ground and your body is at an incline).

SHUTTERSTOCK PHOTO‌

Experts suggest no more than a 10 percent increase in distance or duration per week, so a 20-minute run becomes 22 minutes, or a 2-mile run becomes 2.2 miles. becomes 2.2 miles.

Golfing: No more than a 20 percent game-time increase per week.

Prokopy says increasing intensity too quickly — going from nothing to four consecutive days of 18 to 36 holes — often means that aspects such as swing tech-

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Progressing

Max Prokopy is an exercise physiologist at the SPEED Clinic at the University of Virginia School of Medicine (the acronym stands for Strength, Power, Endurance, Education and Development). He offers these guidelines for increasing intensity: Easy to moderate running: No more than a 10 percent increase in distance or duration per week, so a 20-minute run becomes 22 minutes, or a 2-mile run

nique become compromised, and injuries or severe soreness and fatigue can be the fallout.

For weights, the timing and level of progression are more difficult to gauge. Adding 10 percent a week for bench press would mean you could become a bodybuilder in no time. Or,

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What other new home could offer all these amenities?

Live it up

to extensive Cedar Valley trails • Connected to Jorgensen Plaza for Well-Being • Attached Cafe fast pool • Caraway • Swimming casual restaurant track • Walking Table 1912 fine dining Exercise classes • Gilmore’s Pub • Outpatient therapy • Diamond Event Center • Salon spa with • Weekly worship • massage therapy •

Grosse Aquatic and Wellness Center

Live with freedom

yard work and shoveling • Maintenance, Bi-weekly housekeeping • Daily continental breakfast • Flexible spending account for meals and more • Transportation to events, shopping, appointments • Secure heated underground garage •

Live in style

plans from 1,110 to 1,450 square feet • Floor Open living • Two orconcept three bedroom models • Washer/dryer in residence • Full size kitchens and appliances • Private patio or balcony •

Salon Iris

Table 1912, Caraway Cafe, Gilmore’s Pub

Don’t wait! Tour Prairie Wind and Jorgensen Plaza today to find your new home. Call Maria at (319) 242-5742. WesternHomeCommunities.org/PrairieWind