The Mettler Release
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 travelingwhether to an exotic location or to Lake of the Woods for a picnicour 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
Paul Mettler, PT, DPT
Keep Your Little Leaguer off the DL
    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 throwing arms.

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.

Little 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.

Once 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: Injuries 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: Players 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: Curveballs 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: If 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 to arrange 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 groupsand 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
Mettler 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 in-network.

We also accept workman's compensation and auto accident claims. For more information contact Jeff Haskett at the Mettler Center.
Offer Expires: 8/31/09
$5 off
Save $5 off a 10-class Group Fitness punch card.
Nutrition Tip
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...
Upcoming Events
7/1        Pre-Season Football
7/1        Pre-Season Volleyball
7/2        Qi Gong
7/2        Kinetik Kidz
7/4        Independence Day
7/6        Mel's Group
7/7        Med-Ball Moves
7/9        Taste of Summer
7/11      Pilates Fundamentals
7/13      More Than a Back
7/13      Nordic Walking
7/20-24 Kids Can Cook Camp
7/20      Pilates Fundamentals
7/20      Self Defense
7/20      Grocery Store Tour
7/20      Yoga: Breath &    
7/27      Self Defense
7/27      Mel's Group
7/27      Nordic Walking
7/29      Managing Neck Pain
7/30      Everyday Cooking
8/3        Self Defense

View our online calendars for the most current information.
 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.

Move around. 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!

Use cruise control. Take the pressure off the right side of your body (your accelerator and brake side) by using your cruise control when driving.

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!
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.