Stay Fit and Injury-Free This Month!
Summer is in full swing in east central Illinois, which means you're busier than ever. There are vacations to plan, games to attend, and barbeques to host.
While your regular workout buddy is away, try a cycling class. Our enthusiastic, knowledgeable instructors will keep you motivated. If you don't want to come alone, don't sweat it. You can bring a non-member friend to any class for a drop-in fee.
If you're the one traveling
whether to an exotic location or to Lake of the Woods for a picnic
our tips will get you there safely. We've also got a plan to keep your favorite Little Leaguer injury-free and on the field.
Staying in Champaign to host family and friends? We've got tasty, healthy grilling ideas.
At Mettler, we're committed to Whole Life Fitness, which includes helping you stay safe and fit wherever you are.
Paul Mettler, PT, DPT
| Keep Your Little Leaguer off the DL|
If you've visited a park recently, chances are you've see little league
pitchers hurling fastballs and, more than likely, damaging their
Your son may not be the next Sandy Koufax or Randy Johnson, but that doesn't mean he's any less likely to get injured.
leaguer's elbow, one of the most common baseball injuries, affects
children ages 10 to 15. That's because the repetitive throwing motion,
especially when done incorrectly, can disrupt the growth plates in the
elbow. Eventually, your son may complain of tendonitis-like symptoms or
chronic elbow pain. Stress fractures are also common.
your pitcher is injured, he'll have to ice and rest the elbow. Minor
injuries may require four to six weeks off while major injuries can mean up
to three months away from the field. If you want to keep your kid off
the DL, try these preventive measures:Rest:
occur most often when pitchers throw too many innings. Dramatic changes
in the intensity of training can affect baseball players, too. Children
who play on multiple teams or who have recently moved up a level where
the pitcher's mound is farther from home plate are most likely to be
injured. Top docs recommend that children pitch no more than seven
competitive innings a week or 80-100 pitches.Mix it Up:
can move to other positions during games they're not pitching in. They should also complete other exercises to build endurance.Stick to What You Know:
and sliders pose a problem because they put tremendous stress on the
elbow. Children are also more likely to use incorrect mechanics, which
leads to injury.Pay Attention to Pain:
your child is hurt enough to complain, chances are that he shouldn't be
pitching. Also, watch out for the misuse of anti-inflammatory or pain
meds. They're for after the game, not before.
For pitching skill instruction or conditioning, visit Mettler Athletic
. If you're already suffering from chronic pain, our physical therapists
may be able to help. Call the Mettler Center
or Mettler Athletic
a free consultation.
| Bust Out of Your Rut with Cycling Classes|
If you're a biking enthusiast looking for a new challenge, cycling may be for you. During our cycling classes
, you'll work out on a stationary bike while your friendly, knowledgeable instructor leads you through routines from strength and endurance training to calorie burners.
Cyclers get the same aerobic benefit as outdoor riders without having to worry about the weather. And, once you're snapped in, there's no coasting, so you'll be pedaling the entire time. If you want a harder workout, adjust the tension knob to bump up the intensity. We offer classes every day
so you'll find one to fit your schedule.
If you need more motivation to try a cycling class, see if these eight reasons can convince you to walk through the studio door!
1. Your Cardio Health is Important.
Cycling is an anaerobic exercise. You pull energy from your reserves and build up your muscular endurance, but you'll also have to speed up to increase your heart rate. And, do you hear that heavy breathing? Yep. You're working your lungs.
2. You Can Progress at Your Own Pace
Each bike allows you to add tension to workout at your own pace. If you're having a bad day, you can cruise.
3. Time Flies When You're Having Fun!
The blaring music, instructor's encouragement, and challenging program keeps you from checking the clock.
4. It's Low Impact.
For those recovering from injury, cycling keeps pressure off your knees and feet. Arthritis suffers can also take the class pain free!
5. You'll Get Shapely Legs!
You'll lose weight, but you're also working your legs' major muscle groups
and you'll notice the difference.
6. You Get an Ab Workout.
Cycling instructors will constantly remind you about your posture, to give your abdominal muscles a workout.7. You Work With Others.
You'll feed off your classmates' energy, an awesome pick-me-up when you're having a bad day.
8. You'll Develop Mental Strength.
You'll build mental stamina when you push up climbs or through endurance training. Once you've conquered the hills, there's no telling what you can do next.
If you still need help deciding if cycling is for you, call the Mettler Center
. Joy Sheehan, group fitness coordinator, can help you choose a fitness class.
| Trust Your Health to UsYour Insurer Does|
accepts most insurance providers including Cigna and University of
Illinois student insurance. We're in-network providers for
BlueCross/BlueShield PPO, Medicare, Community Partners Health Plan,
Humana, and WebTPA. Most Health Alliance plans and Principal Life and Health Insurance PPO plans are also
accept workman's compensation and auto accident claims. For more
information contact Jeff Haskett at the Mettler Center.
Save $5 off a 10-class Group Fitness punch card.
of the Month
Eat better for the right reason. Researchers discovered that those who choose to lose weight based on a health- related reason, like your family history of heart disease, are more likely to stick with it than those who want to get back into their skinny jeans. More nutrition...
| Travel Pain-free This Summer|
Traveling can be stressful. Did you forget anything? Did you turn off the stove? Where's your plane, bus, or train ticket and ID? All the last-minute questions are enough to make you
reconsider leaving home.
Toting heavy bags
while juggling kids or sitting for long periods can take a
toll on your body. Check out these tips from the American Occupational
Therapy Association to get to your destination safely.
Lift luggage correctly.
Be sure to lift with your legs. Carry weight close to your body and
distribute weight evenly. Don't struggle with heavy luggage. Ask for
help or make multiple trips.
Use a footrest. Set
your feet on your carry-on to keep your legs at a 90-degree angle, and don't let your legs dangle. This is important if you're riding in the car, too. Good posture keeps cramps at bay.
Walk down the aisle during a long flight and stop at rests station to
stretch your legs. Tossing a football can help you burn excess energy,
and you'll feel revived!
cruise control. Take the pressure off the right side of your body (your
accelerator and brake side) by using your cruise control when
Relax. Remember to breathe deeply periodically. Staying hydrated will also keep you refreshed. And, if you do need to rest
your eyes, take a break somewhere safe before it's too late!
|Get Grilling With These Healthy Tips!|
Many of us will fire up our grills on July 4th, which is great for our health! Grilling is uses little or no fat to cook. Follow these tips to keep your meal extra-healthy.
Choose lean meats like flank steak and top loin. Lean cuts of pork or lamb, and boneless, skinless chicken breasts are great additions to any BBQ. Fish and shellfish can be grilled, too.
Make your marinades. A little olive oil, lemon or lime juice and herbs are all you need! Add reduced-sodium soy sauce, grated ginger, and garlic for an Asian feast. For a Southwestern slant try cumin, chiles, and cilantro.
Grill kebabs give you automatic portion control. You'll balance lean meats with chunks of vegetables. Zucchini, cherry tomatoes, peppers, red onion, and mushrooms grill up nicely.
Use low-fat products when making potato salad, coleslaw, and other sides. Try reducing the amount of vinegar and oil you put in rice, bean, corn, or tomato salads. Add baked croutons to traditional salads or top with heart-healthy nuts and dried fruit.
Serve angel food cake topped with berries and low-fat whipped topping for dessert. You're sure to get rave reviews!
|Did You Know? |
...Mettler now offers the Side Solution pillowcase, a great addition to our Side Solution pillow that helps you sleep better with less neck pain. The pillowcases are $10 each. See member services for more information.