Meet Summer Fitness Goals with Mettler!
With Memorial Day kicking off summer's unofficial start your schedule will change. You'll swap PTA meetings for Little League practices, school for summer camp, and trips to the gym for outdoor activities.
Summer is the time to re-evaluate wellness goals, and Mettler can help. Whether your goal is to add more produce to your diet, keep your hands pain free, or help your children prepare for a sports season.
At Mettler Athletic, we're constantly adding to our camps to focus young athletes during the summer months. And, at Mettler Center you can learn new things too
be it through our progressive Self Defense 101 class or our free Rehab Advice for Runners workshop.
Miles Mettler, PhD
Avoiding Video Game Overuse Injuries
With summer vacation fast approaching, your child will have more time to play video games and use the computer. This increase in electronic entertainment can lead to overuse hand and upper extremity injuries. What many don't realize is that stretching before playing video games is as important as stretching before exercise.
Video games involve intense grips, repetitive motions, and sharp movements. Extensive video game playing can lead to musculoskeletal disorders or repetitive stress injuries in children.Three (warm up and cool down) stretches to prevent injury:
- Fold hands together, extend arms overhead. Hold 10 seconds.
- Extend each arm in front of you. First bend the wrist down, then up. Hold each position 10 seconds.
- Open each hand and spread fingers wide. Hold 10 seconds.
Children should also follow these healthy habits which can prevent problems later in life:
- Keep wrists straight while using controller or the keyboard.
- Take breaks or switch to another activity frequently.
- Switch hands frequently when using a single control device.
- Use pillows in the lap or armrests to create a more upright position for the head, decreasing neck strain.
- Hold game pad or joystick lightly.
- Make sure to frequently focus on a distant object.
Join us in celebrating Hand Therapy and Injury Prevention Week June 9-15. Our certified hand therapist provides free hand therapy
Eating Your Fruits and Veggies
Fruits and vegetables are necessary for a healthy diet. They can help you ward off heart disease and stroke, control blood pressure, and prevent some cancers.
But you'll need to eat plenty
of produce to see results. What does "plenty" mean? More than most Americans consume. If you don't count potatoes
which should be considered a starch
the average American gets three servings of fruits and vegetables a day. The latest dietary guidelines call for five to 13 servings of fruits and vegetables a day (2½ to 6½ cups per day).
Whether you enjoy grilling vegetable kebobs, picking fresh fruit, or munching on corn on the cob, summer is the perfect time to add fresh fruit and vegetables to your diet. Look for the following this summer:
- Color. Darker and more vivid color means the vegetable has more nutrients. Choose romaine lettuce, spinach, and kale.
- Availability. Farmers' markets are brimming with tasty fruits and vegetables.
- Simplicity. If you head to the store, buy pre-diced versions of your favorites to add to any dish (pizza, omelets, salads).
- Substitute. Replace the usual ingredients with veggies. Try adding zucchini in lasagna or switching portabella mushrooms for a beef burger.
Ready to shop? Here are just a few of the local farmers' markets:Urbana's Market at the Square - 1 Lincoln Square
Saturdays through November 8, 7am-12pm
Champaign Farmers' Market - Country Fair Shopping Center
Wednesdays through October 29, 7am-12pm
First Market in Mahomet - IL-47 and E Main St.
Wednesdays through October 29, 3pm-6pm
Save 10% off Mettler Athletic's Pre-Season programs.
of the Month
Lose the fat in chip dips
by trying something different that is just as flavorful and crowd-
pleasing. Hummus comes in many flavors and is perfect for crackers, pretzels, chips, and veggies! More nutrition...
Summer is the time to prepare for fall sports seasons, whether an athlete's goal to make the team or be its MVP.
To improve in the pre-season athletes need to assess the demands of their sport and target those areas. Football, for example, is a contact sport which stresses the shoulders. Athletes preparing for the football season must strengthen their shoulders and rotator cuffs. Successful pre-season training has four key components. A good training program is:Planned.
Athletes and coaches should list goals, stopping periodically to evaluate whether progress is being achieved.Progressive.
As goals are reached, programs should be modified so athletes are still being challenged.Sport-driven.
Details needed to master sport-specific skills are important, but often get overlooked once the season begins. Use the pre-season to focus on form.Athlete-driven.
Increasing strength, endurance, and speed are critical to success, especially when athletes focus on how these assets can be used in game situations.
Mettler Athletic's pre-season training programs
offer athletes a comprehensive program, like the one above. Call (217) 398-9800 for more information.
Jeffers Joins Staff
The Mettler Center welcomes Jim Jeffers who joined the staff as the new Fitness Services Team Leader in mid-May.
With a master's degree in exercise physiology, Jim has been involved in the fitness industry for more than 20 years.
Growing up in Chicago, Jeffers enjoys watching the Cubs and Bears, but is a former professional racquetball player and, these days, greatly enjoys golf.
Daily challenges make working within the fitness industry rewarding Jeffers says. He enjoys convincing people, especially those who have been putting off exercise, to begin working out. Nothing, he says, is more rewarding than helping others achieve their fitness and wellness goals.