CrossFit offers individualized approach

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Sunday, Sept. 15, 2013
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By Casey Archibald
carchibald@postregister.com
S
mall children, frefghters,
marathon runners and the el-
derly can all exercise together
at local CrossFit gyms in Idaho
Falls.
CrossFit was originally founded
by Greg Glassman in 2000, and
it has since grown into a popular
type of intense workout that is
practiced throughout the nation.
Despite its defnition as an intense
workout, the program is designed
to be scalable to ft any individual
despite their age or skill level.
Sam Harmer, owner of Maltese
CrossFit in Idaho Falls, said that
most CrossFit junkies agree that
exercise should be measured in
degrees and not kinds.
In other words, CrossFit work-
outs are generally the same for
everyone, but weight and speed,
among other factors, can be in-
creased or decreased to match the
intensity level of each individual.
CrossFit is intense, but it is
scalable for everybodys abilities,
said Harmer. One movement
might be really heavy and fast
for one person, but depending
on someones needs or the shape
theyre in that same movement can
be scaled back with less weight,
less time or fewer rounds in order
to ft their abilities.
Katie Mickelsen, owner of Kage
CrossFit in Idaho Falls, also men-
tioned the scalability of CrossFit
to a variety of diferent individuals
and described it as a competitive
sportbut the competition is only
with oneself.
Whats cool about CrossFit is
that as youre working on your
endurance and your strength, your
intensity is going to increase as
long as you keep pushing yourself,
said Mickelsen, Tat intensity can
never really peak, it can always
increase and improve. A persons
intensity is an individual thing.
Tat is part of what drew me to
CrossFit.
In Mickelsens classes, she
directs her clients into a warm up,
until they are ready to launch into
what is called a WOD, or Work
Out of the Day, followed by a cool
down.
WODs vary in length depending
on the gym and trainers that are
involved. At Kage CrossFit, they
generally last for about 20 minutes.
CrossFitters are given the length
of the WOD to complete as many
rounds of a certain workout that
they can. Te exercises change
throughout the day, but one WOD
might consist of something like
the following: a 400 meter run, 10
thrusters and 15 toes to bar.
Mickelsen encourages her
clients to record the number of
rounds they do in a WOD each
time they come to class so they
can see how much they improve
over time.
My time might be diferent
than the time of the person next to
me, but everyone is still working
hard and being intense even if the
workouts are scaled down, said
Mickelsen. If you are just going as
hard as you personally can go, you
will still beneft from it. Everyone
is diferent.
See CrossFit, page 3
Casey Archibald/carchibald@postregister.com
Athletes participate in a CrossFit workout at Kage CrossFit in Idaho Falls recently.
Casey Archibald/carchibald@postregister.com
Athletes lift weights at Kage CrossFit in Idaho Falls.
CrossFit offers individualized approach
to getting in top physical condition
GREGORYFORD, M.D.
ORTHOPAEDIC SURGEON
LANCE LONGMORE, D.O.
CARDIOLOGIST
JORDON MARSHALL, D.O.
EMERGENCYMEDICINE
KATE PRESTON, M.D.
GENERAL SURGEON
JASONRICHARDS, M.D.
ORTHOPAEDIC SURGEON
JONATHANGODFREY, M.D.
GASTROENTEROLOGIST
GREGORYFORD, M.D.
ORTHOPAEDIC SURGEON
LANCE LONGMORE, D.O.
CARDIOLOGIST
JORDON MARSHALL, D.O.
EMERGENCYMEDICINE
KATE PRESTON, M.D.
GENERAL SURGEON
JASONRICHARDS, M.D.
ORTHOPAEDIC SURGEON
JONATHANGODFREY, M.D.
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Continued from page 2
Harmer said even though
CrossFit was originally
designed for members of
the military, law enforce-
ment and frefghters,
because of its scalability
and well-rounded nature it
is now used to prepare all
kinds of people for their ev-
eryday life no matter what
that entails.
Firefghters train here
because they have to lif
heavy, go fast, and move,
but somebody in their
older stages of life still has
to do thingsstill has to
move, still has to pick up
grandkids. CrossFit is just
as valuable for them. We
focus on training functional
movements so everybody
can do it, said Harmer.
One way Harmers gym
implements functional
movements is through the
equipment that exists at
Maltese CrossFit. Nothing
in the gym is electric; it is
all human-powered. Tis
does not just include the
free weights, gymnastics
rings and monkey bars that
are available. Even ma-
chines like rowers, station-
ary bikes and treadmills
do not require electricity.
Harmer described the
treadmill as a human ham-
ster wheel.
In our gym if you dont
move it, it doesnt move,
said Harmer. We are un-
conventional.
Neither CrossFit gym
has mirrors along the walls
like many gyms that hold
traditional ftness classes.
We want people to con-
centrate more on what they
are doing and how they
feel than how they look,
said Mickelsen. We have
trainers here during every
class to ensure the safety of
our clients and to make sure
they are doing the move-
ments correctly. Tere is no
real need for mirrors.
Mickelsen said her gym
also uses functional move-
ments to train and that
CrossFit ftness is a little
diferent than most styles of
gyms.
We dont use a lot of
single body movements like
bicep curls, we like to try to
use the body as one, said
Mickelsen, So we do a lot
of all-over body movements
instead of doing things like
having a leg day or an arm
day, or an abs and back day.
We use the body as a whole
and [CrossFit is] a little
diferent that way.
Harmer explained that
another important aspect
of CrossFit is that
all aspects are con-
sidered important,
not just strength
and cardiovascular.
Tere are ten
kinds of ftness that
we emphasize,
said Harmer. We
believe in all pathways of
cardiovascular and respira-
tory endurance, strength,
stamina, fexibility, balance,
speed, coordination, agility,
power, accuracy. We like to
think of ourselves as having
a broad spectrum.
Harmer said it is not
enough to work on just one
area of ftness like running
or lifing, because other as-
pects like ones that involve
agility are necessary for
day-to-day activities.
Te goal is to be able
to dabble in every kind of
sport and be well-rounded
and not be stuck with one
paradigm of ftness, said
Harmer.
Mickelsen said that it
doesnt take a long work-
out to exercise the whole
body in a well-rounded,
functional way. In fact, she
encourages her clients to do
shorter spurts of exercise
that involve the highest
amount of intensity that
they are capable of.
Tats another great
thing about CrossFit; you
can build on how long
you can be intense for and
sometimes it is only six
minutes, said Mickelsen.
Its a lot like a sprinter.
Many of the Olympic
sprinters dont do very long
sprints, but if you look at
their body type and their
lean muscle mass they are
probably some of the most
in-shape people around.
Tey do short, intense
workouts and so do we.
Even though CrossFit-
ters vary significantly in
things like age, occupation
and body-type, attendees
tend to develop lasting
friendships because of
their common goals.
It really becomes a
team effort for everyone
to reach their goals and
to keep coming to class
and working hard, said
Mickelsen. People kind of
work off of each other and
support each other. I think
feeling like you are part of
a team is a really import-
ant part of getting fit. It
helps people reach their
goals a little faster and it
helps them stay there once
theyve reached them.
Harmer said he hopes
by being a part of CrossFit
at his gym, people can un-
derstand that fitness is fun
and that it can be a sport.
We pride ourselves on
our community, he said.
Everyone comes here and
they are all friends because
what everybody does is the
same workout. They suffer
through the same diffi-
culty of the workout, and
there is some camaraderie
in that.
Harmer said overall
his goal is to help people
feel fulfilled by getting
them involved in CrossFit
fitness.
The functional move-
ments that we do in here
will benefit people in the
long run and in life and
help with longevity,
said Harmer, In fit-
ness longevity is the
goal not just looking
great, but being able
to move and live a
long, full life.
Mickelsen said
she hopes by coming
to her gym people will live
their lives knowing that
they are stronger than they
were before and that they
are capable of more than
they ever thought they
could accomplish.
Sometimes they come
in and they are a little
shy and a little timid and
theyre not comfortable
with themselves, said
Mickelsen. It is amazing
to see them develop and
to turn away from the
scale and turn away from
what society says they are
supposed to look like and
say Im a strong person.
I want them to feel good
and leave the gym just
feeling good about them-
selves; thats my goal.
www.postregister.com Health & Wellness Sunday, Sept. 15, 2013 3
Athletes
participate
in a CrossFit
workout
at Maltese
CrossFit in
Idaho Falls
recently.
Casey Ar-
chibald/
carchibald@
postregister.
com
In our gym if you dont
move it, it doesnt move.
Sam Harmer, owner of Maltese CrossFit
CrossFit
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522-3200
email: snapinif@yahoo.com
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www.postregister.com Health & Wellness Sunday, Sept. 15, 2013 7
By Casey Archibald
carchibald@postregister.com
S
nap Fitness in Idaho Falls
will be moving to a brand
new location soon.
Te new site with be just
of of Hit Road on East 25th
Street in Trellis Square and
will be three times the size
of the current location at a
whopping 6,700 square feet.
Te gym is hoping to hold
its grand opening on Oct. 18
unless otherwise stated.
Snap Fitness is a world-
wide gym franchise that was
founded in 2003 and cur-
rently has nearly 1,400 loca-
tions.
Te location in Idaho Falls
opened in 2008 and it is the
only one in the area. It is
currently owned by Carrie
Merrill, who also works as a
physician.
I am very excited about
the new building, said Mer-
rill, It has been available for
two or three years now and I
have had my eye on in for a
while. It is completely empty
inside so I can do whatever
I want with it. Its like clay, I
can mold it however I want
to make sure our members
here are getting exactly what
they need.
In addition to the current
locations unique amenities,
like the tanning booth, ft-
ness trackers, vending ma-
chines flled with healthy
snacks and drinks and the
specialized virtual bike-ride
machine, the new location
will have even more ameni-
ties added on.
Some of the new features
of the gym will include a
space for powerlifing, a larg-
er circuit-training section, a
HydroMassage bed, Fitness
On Demand, a boxing ma-
chine, top-of-the-line ellipti-
cals and live classes.
Merrill said she thinks the
members of her gym will be
most excited about the Fit-
ness On Demand system.
Fitness On Demand is a
program where members
can reserve a certain section
of the gym that ofers virtual
ftness classes. Members can
come in groups or on their
own and use a kiosk to select
from hundreds of exercise
videos, which will then be
projected on a large screen.
Some of the videos in-
clude classes like kickboxing,
dance, cycling and more,
according to the Fitness On
Demand website. Te videos
are changed every month to
help give exercisers some va-
riety to their routine.
Because Snap Fitness is a
24-hour, 7-day-a-week gym,
Fitness On Demand classes
may be reserved for any time
they choose. Equipment
used in the videos will be
provided.
Besides the virtual class-
es, live classes will also be
ofered as an option for gym
members as well as members
of the community. Merrill
said she hopes to include
popular types of ftness class-
es like Zumba, but also some
dance classes like ballroom
and swing. She also said she
plans to bring in a live swing
band during the swing in-
struction.
Te HydroMassage bed
is another new amenity that
Merrill said she is looking
forward to. It is completely
unattended, which means
that members who have ac-
cess to the system can use it
as they please.
Te system delivers waves
of water to the individual in
the bed and they can remain
completely clothed. Te
speed and intensity of the
waves are customizable and
are meant to provide relax-
ation and muscle relief.
Relaxation is a needed
break for most people, but
sweat, sore muscles, pounds
shed and calories burned
are also essential parts of the
Snap Fitness goals for mem-
bers.
Each member of Snap Fit-
ness can create an account on
the gym website that will help
them track their food, calories,
weight and exercise among
other aspects of personal
health. Free workouts, meal
plans and exercise plans are
also available on the website.
A personal ftness tracker
called an easyFIT is available
for purchase and can sync up
to the website to provide eas-
ier tracking.
According to the Snap Fit-
ness website, easyFIT tracks
your activity intensity, dura-
tion and calorie burn, con-
verting it all to one simple
point score.
Te ftness scores range
all the way from the inac-
tive range to the endurance
range. Te scores can be used
to measure activity to help
members determine how
they need to improve.
Te easyFIT keeps you
responsible and reminds you
of what you have done in
recent workouts so you can
improve them and increase
your time or intensity, said
Merrill.
Merrill said she prides
herself in the wonderful
personal trainers who are
available at her Snap Fitness
location. Te gym has three
trainers so far and Merrill
said she would be happy to
welcome others who want to
become part of the franchise.
With the upcoming relo-
cation of the Snap Fitness in
Idaho Falls, as well as a wider
variety of available ameni-
ties, Merrill said she hopes
the members of her gym will
be able to keep things excit-
ing by doing something dif-
ferent every day.
Ideally, you should be
working out fve to six days
a week at a minimum of 60
minutes of physical activity
every day, said Merrill. As
a physician, thats what I rec-
ommend to my patients so
they can be healthy. At least
two to three times a week you
should be adding weights to
that routine whether you are
male or female. It helps to
boost a healthy metabolism,
it helps you have good cardi-
ac and pulmonary support,
and it will actually help to
prolong your life.
Snap Fitness ofers a free
three-week trial to those who
want to test it out. Te fran-
chise is also part of the Silver
Sneakers Fitness program,
which works in conjunction
with Medicare.
I want [our members] to
feel good about themselves,
said Merrill. I want them
to feel like we have provided
them with the best access to
their health every day. I want
them to feel like they couldnt
go anywhere else to get what
they need when it comes to
their health.
Weights line the wall at Snap Fitness. (Casey Archibald/carchibald@postregister.com)
(Casey Archibald/carchibald@postregister.com)
Snap Fitness offers a variety of equipment to t individual exercise needs.
Snap Fitness moving to new location
........................................................................................................
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Access!
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681 S. Woodruf Ave.
522-3200
email: snapinif@yahoo.com
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By Casey Archibald
carchibald@postregister.com
In recent years, people
who suffer from chronic
ailments have been un-
covering the truth behind
their conditions with an
answer that seems like it
should have been obvious:
allergens.
While the existence of
allergies has been com-
mon knowledge for many
years, the symptoms most
commonly associated
with allergic reactions are
things like itchy eyes, a
runny nose and sneezing.
But allergy testing has
come a long way in todays
day and age and is helping
people discover allergies
that cause other symp-
toms like stomach trouble,
headaches, rashes and
dizziness.
Lori Leask, the Lab
Manager at Express Lab
in Idaho Falls, said the
methods of allergy testing
have greatly improved in
recent years. Express Lab
is an allergy-testing clinic
that uses top-of-the-line
machinery and equipment
to test blood samples for
allergen-specific antibod-
ies that help determine
what the individual is
allergic to.
Allergy testing is most
commonly done with a
skin prick test, which in-
volves pricking the surface
of the skin with a tiny bit
of the allergen to test for a
reaction. While this kind
of testing still exists today,
Leask said the blood test-
ing method is much more
popular and efficient.
Te advantage of using
the new technology verses
the skin prick testing is
that you dont have to stop
taking your medicines or
do anything diferent. You
can just come in and get it
done, said Leask, You also
dont run the risk of having
an anaphylactic issue if
they prick your skin with
something you are really al-
lergic to. If you do, you can
become very ill in a short
period of time.
At Express Lab, patients
can be tested for specifc
allergens individually, or in
panels of common allergens
that test for several at a time
if the cause of the discom-
fort is unknown.
Andrew Scott, Lab Oper-
ations Manager at Express
Lab said, If you got a food
panel it would test for all
the common types of food
allergens and then we test
your blood against those
allergens. If it comes back
positive then the number
will be higher. Te high-
er the number, the more
severe the reaction. You
can have diferent stages of
reactivity. Tere is class 0
through class 5. Te higher
the class the more allergic
you are.
Diferent kinds of panels
include food panels, respi-
ratory panel and mold pan-
els. If no answer is found
by testing for these more
common allergens, a more
comprehensive test may be
necessary.
Scott said gluten and
mold are some of the most
common allergies he sees in
patients that come in to be
tested.
Celiac has become such
a huge thing in the last
few years, its much more
common to be diagnosed
now, said Leask. Tere
seems to be a gluten free
version of everything. If you
are allergic to gluten it does
not necessarily mean you
have celiac disease. It can
be associated with things
like irritable bowels. If you
suspect one allergen, you
can be tested for that one
thing.
Leask said if symptoms
are present it is important
to get tested because they
can lead to other problems
in the future.
Severe allergic reactions
can be really hard on your
organs, your lungs, and can
destroy some of the tissues
in your body if you con-
tinue to have the reactions.
It can even cause death in
some cases, said Leask.
Leask also said respira-
tory reactions can lead to
asthma.
Even if an allergic
reaction doesnt lead to
something quite so
severe, it can be dif -
cult to live with the
discomfort of the
symptoms. Upon
fnding out what
is causing the
symptoms,
Leask said
there are
three ways
to take
care of the
problem.
Te
frst one
on the
list is
avoid-
ance.
If there
is some-
thing you are
allergic to, simply
avoid it. If it is food
dont eat it, if it is an
object avoid it, if its an
animal get rid of it or make
sure it isnt around you all
the time.
Knowledge is power,
said Scott. If you know
what you have you can
avoid those things and take
steps to treat it.
Te second solution is
to use pharmaceuticals.
Tis can include over-
the-counter or prescrip-
tion medication depending
on the condition.
Immunotherapy is the
third option. Tis is where
the results of the lab testing
is used to create a serum
that is made up of a mix of
all the allergens an individ-
ual is allergic to and is then
placed in a vial and inject-
ed. Te serum is injected in
very small doses as to not
cause a serious reaction.
Leask said it general-
ly takes two to fve
years to build up
a tolerance to
allergens.
Express Lab does testing
through insurance compa-
nies. Leask said most insur-
ance companies will pay for
the testing of 24 allergens
per year as long as the pa-
tient has a doctors referral.
Patients can also come and
get tested on their own for a
reasonable price.
Leask said it is the food
allergies that cause many
of the symp-
toms. Even
things
like
ec-
zema or skin rashes can be
caused by food rather than
something that is coming in
contact with the skin.
Everyone who has aller-
gies has a certain amount of
tolerance to the things they
are allergic to, said Leask.
You may not even realize
what you are allergic until
later in your life because
you havent crossed that line
yet.
Even if no symptoms
have been apparent until
recently, if they start to
emerge and it seems like
there is no solution to be
found, both Leask and Scott
suggested getting tested for
allergens.
If you get rid of your
symptoms you will feel a
whole lot better in every
area of your life. Not treat-
ing the symptoms can afect
your health in the present
and in the future, said
Leask.
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Grape seed/skin extract
It is associated with maintain-
ing healthy blood pressure and
healthy platelet and endothelial
function.
ResveratrolA polypheno-
lic compound found in grapes
and berries, resveratrol has been
shown in lab tests to neutralize
free radicals to support cardio-
vascular health. It is also asso-
ciated with maintaining healthy
platelet and endothelial function.
QuercetinA flavonoid
present in onions, citrus fruits
and apples, it is a powerful an-
tioxidant that has been shown
to maintain healthy blood ves-
sel function. Quercetin supple-
mentation is also associated with
maintaining healthy blood pres-
sure levels.
BromelainAn extract from
the stem of pineapples, brome-
lain helps maintain healthy blood
platelet function.
Clinically Tested
In a double-blind placebo-con-
trolled human study performed
at the University of Utah in 2012,
ProvexCV was shown to help sup-
port an optimal blood pressure
range. ProvexCV is one of the most
powerful, natural heart protectors
ever formulated to help maintain
healthy blood pressure and cardio-
vascular function.
8 Sunday, Sept. 14, 2013 Health & Wellness Post Register
ProvexCV
Te Grape: Natures best heart protector
Melaleuca photo
Made from purple grapes, ProvexCV is
specially designed to be a supercharged
heart protector.
Could undiagnosed food allergies be holding you back?
Not all allergic
reactions make you
sneeze. Food allergy
symptoms can
present themselves
in different ways
but are just as
inconvenient.
Stock photo
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Month to Month
Memberships
Clean, Comfortable &Friendly
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Casey Archibald
carchibald@postregister.com
When temperatures hit
below freezing, fnding the
will to shed the Snuggie for
some gym clothes can be
less than appealing.
Brandee Webb, owner
and operator of Anytime
Fitness in Idaho Falls, has
some suggestions for how to
get moving this winter and
stick to your plan to stay ft.
Anytime Fitness is a gym
franchise with thousands
of locations throughout the
world. So far, there are two
locations in Idaho Falls and
several in the surrounding
areas.
Tip One: Stay active and
dont be sedentary.
Webb said while a daily
workout should be part of
everyones routine, one of
the ways to stay active is to
fnd ways to implement ac-
tivity into a daily routine.
She suggests doing things
like taking the stairs instead
of the elevator, parking as far
away from the grocery store
as possible, taking breaks
throughout the day to go up
and down the stairs at work
or at home, or running in
place during the commercial
breaks of your favorite show.
Doing little exercis-
es during commercials is
a great opportunity to get
your metabolism going.
Simply try to never get sed-
entary, said Webb.
Webb suggested
mall-walking as another
way to be active in the win-
ter and to stay warm.
You can get yourself in
trouble by walking the mall,
Webb joked. But it is still a
great way to get some exer-
cise and stay warm may-
be do a little shopping too.
Tip Two: Track
your food intake.
Around 80 percent of
ftness is what you put into
your body, said Webb. If
you get up in the morning
and start your day right and
you have a healthy breakfast,
you get into that mindset of
making it a good choice
day. Its hard because we get
busy with work and every-
thing, but if you are eating
well you are more likely to
make those healthy choic-
es throughout the day that
your body needs.
Webb explained that
many times people dont re-
alize what they eat and how
much they are consuming
until they keep some kind
of food journal. During the
time of year when Hallow-
een candy, plump turkeys,
frosted sugar cookies and
chocolate oranges are the
norm, this is especially im-
portant.
Really keep track of
what you are eating, said
Webb. If you track it and
you are aware of your intake,
it will be a lot easier to avoid
munching on things when
youre not hungry. Aware-
ness is a big part of it.
Webb said this can be
especially hard for stay-at-
home parents with chil-
dren. Whether its preparing
meals for the kiddies or giv-
ing your child a treat, Webb
said it can be easy for mom-
mies and daddies to sneak a
few bites for themselves. Its
easy to pack on a few extra
calories without even realiz-
ing youve done it.
Sometimes its okay to al-
low oneself a treat every now
and then, said Webb. But she
warned that if you do this,
its important to make up for
the extra calories in other
parts of the day.
My favorite thing to eat
when I am stressed is a Jr.
Bacon Cheeseburger, Webb
said. Every now and then I
allow myself that little treat,
but then I realize I have to
exercise more or eat less that
day to maintain my weight
and daily calorie [allow-
ance].
Anytime Fitness ofers
a food tracking program,
which is free to members,
through the Anytime Health
website.
Te website can be ac-
cessed on personal comput-
ers as well as with an app for
a smartphone. Members can
plug in their weight, height,
measurements and other
factors that may efect their
health and receive sugges-
tions for calorie allotments
among other things. Person-
al trainers and nutritionists
are available for questions
online 24/7.
Anytime Health also has
recipes and meal plans avail-
able to help with proper nu-
trition.
Tip Tree: Get to the gym.
Even when you dont want
to put down the mug of hot
cocoa and hit the gym, it is
important to stay motivated
with your goals and make
yourself go.
Everyone needs a little
time for themselves. Going
to the gym is the time for
you to work on your goals
and your body and feel
better about yourself, said
Webb.
Webb explained that get-
ting exercise can help with
things like seasonal depres-
sion. She said that many of
the members at her gym are
on doctors orders to work
out.
Improving your mood
and getting to the gym re-
ally go hand-in-hand, said
Webb. It releases those en-
dorphins that you need to be
happy. It also gives a sense of
accomplishment once you
get to the gym. Also, you are
going to see a diference in
your appearance which will
make you feel better about
yourself.
Webb said that interact-
ing with people is an im-
portant part of staying mo-
tivated to keep going to the
gym. She said at Anytime
Fitness many of the mem-
bers seem to be friends and
they encourage one another
to keep coming and to keep
trying to meet their goals.
Even if you dont know a
persons back-story and you
are just gym friends, that
human interaction is huge,
said Webb.
Tip Four: Explore a new
form of exercise you
havent tried.
Sometimes boredom in
a routine can take a toll on
winter gym-goers if they do
virtually the same thing on a
daily basis. Changing things
up can make a huge difer-
ence in making your ftness
goals, said Webb.
At Anytime Fitness, a
program called Fitness On
Demand is now available.
Te program consists of a
kiosk where members can
select from hundreds of
virtual class options. Once
a class is selected, a screen
lowers down and projects
a video to which exercisers
can follow along.
Webb said the system
is great because it allows
people to try new things
like Zumba or Kickboxing,
without having to worry
about other people watch-
ing them. Equipment that
is used in the videos like
bands, balls, kettle balls
and weights are all provid-
ed for the use of the mem-
bers. Fitness On Demand
can be done in a group or
alone and it is free to mem-
bers of the gym.
Live classes are anoth-
er fun way to get out of the
routine of a treadmill or el-
liptical and onto the foor.
Anytime Fitness provides
classes taught by personal
trainers that are also avail-
able to members for free.
Tip Five: Go outside, even
if it isnt for a long period
of time. But stay warm!
Many people continue to
walk throughout the winter,
even in the cold, said Webb.
She suggests taking advan-
tage of the winter days that
arent extremely cold by tak-
ing a walk.
Webb said it is very im-
portant to bundle up in
the wintertime. She em-
phasized the importance
of keeping the neck, ears
and fingers warm. Because
the winter days tend to be
darker, it is also essential
to wear some bright colors
or reflective gear if you are
walking or running close
to a road.
If you decide to go run-
ning outside make sure you
are wearing good shoes with
lots of traction so you dont
slip or hurt yourself, said
Webb. You are running
because you are trying to
get better and stronger and
if you wear the wrong foot-
wear its going to hurt your
joints and defeat the pur-
pose.
Webb said when it is re-
ally cold outside breathing
deeply can lead to lung dam-
age. She suggested using a
scarf or some other kind of
gear to cover your mouth.
When you get cold you
kind of end up going numb
and you may not even real-
ize how cold you are actu-
ally getting, said Webb. If
you start with a lot of layers
and start to sweat quite a bit,
and feel yourself getting too
warm, you might just take a
sweater of and tie it around
your waist because the wet-
ness can cause you to really
freeze. Or just come to the
gym, its warm in here!
Webb said she tries to
make sure she meets the
needs of the members of
her gym to keep them
on-track with their goals.
The gym implements new
programs and brings in
new machines every year
to ensure the best quality
and the satisfaction of the
members.
Our goal is your goal,
said Webb. We know we are
helping you get to who you
want to be, where you want
to be and how you want to
be. Tats what makes this
gym such a wonderful thing
to be a part of.
www.postregister.com Health & Wellness Sunday, Sept. 15, 2013 11
Staying t
in the
As temperatures drop nd new ways to stay in shape
Casey Archibald/carchibald@postregister.com
Anytime Fitness in Idaho Falls offers several workout options for getting out of the cold for a workout this winter.
Follow us:
2860 Channing Way Suite 115
Idaho Falls ID 83404
Are ,ou confused b, all the conflictin advice about
how to eat health,' Do ,ou have questions about how
to exercise effectivel,, especiall, with injur, or pain'
Cur team includes a Nurse Practitioner, reistered
dietician, exercise ph,sioloist, licensed ps,choloist,
and certified diabetes educator.
At the Vellness Center at llR\C, we've ot the
expert answers ,ou've been lookin for.
Nutrition counseIin and advice individualired to
fit with ,our lifest,le
PersonaIized exercise and fitness rorams keepin
,our current fitness level in mind
CounseIin servicesencouraement with an e,e
towards ,our lonterm success
Veiht manaement
Diabetes education and manaement
Spine Center of lxcellence
Conestive Heart lailure Clinic
Cutpatient laborator,
Cur team includes a Nurse Practitioner, reistered
dietician, exercise ph,sioloist, licensed ps,choloist,
and certified diabetes educator.
The Wellness Center at EIRMC
To learn more:
(208) 535-4200
www.eirmc.com
Hours:
Monday - Friday:
8:00am - 4:00pm
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By Casey Archibald
carchibald@postregister.com
Diet pills, shakes, juice,
fasts, surgery, rigid exercise
plans No matter how
many weight loss methods
you try, you cant seem to
stick to one until you reach
your goals.
Tats why Te Wellness
Center at the Eastern Idaho
Regional Medical Center in
Idaho Falls has developed a
one-stop shop program to
help people be healthier and
lose weight through lifestyle
changes rather than fading
fad diets.
Tey also strive to use
the most recent science and
evidence-based material to
base their weight loss pro-
grams on.
Te people and aspects
that make up EIRMCs
Wellness Center have been
around for a while, but the
concept of bringing several
diferent specialists all to-
gether in the same location
under one specifc program
came about fairly recently.
EIRMC has always been
the place you go when you
get sick, Coleen Niemann,
Director of Marketing &
Community Relations, said.
Te concept
of the Well-
ness Center is
to help people
get healthy or
maintain health
through wrap-
around services.
Each of these
people has a
unique contri-
bution to a well-
ness aspect. And
in particular to
losing weight
and maintaining
healthy weight
each of these
people have something par-
ticular to ofer a person who
is interested in doing that.
Te program is made up
of several individuals who
have specifc expertise that
were handpicked to help
patients lose weight in a
healthy way. Te Wellness
Center includes a nurse
practitioner, a dietitian, an
exercise physiologist, a psy-
chologist, a diabetes edu-
cator as well as a program
manager.
Patients from inside and
outside of the hospital are
invited to participate in the
services that are available at
Te Wellness Center. Tey
can come with a recommen-
dation from their doctor
to lose weight or develop a
healthier lifestyle. If a patient
does not have a primary care
doctor or a recommenda-
tion, nurse practitioner Lesli
Christoferson is available to
meet with them and make
sure they are healthy enough
to start an exercise program.
Upon meeting with
Christoferson or coming
with their own doctors note,
patients are then set up with
an individualized treatment
plan. Tey meet with some
or all of the specialists to
fnalize their plan to lose
weight and develop a health-
ier lifestyle.
Valerie Chassin, a reg-
istered nurse who works
under the umbrella of Te
Wellness Center in diabetes
education, said obesity is the
No. 1 risk factor in develop-
ing diabetes.
I have been working
with patients for a long time
to manage their diabetes
which encompasses weight
loss, said Chassin. Type-2
diabetes can be controlled
or even reversed with weight
loss, dietary changes and in-
tensive lifestyle changes.
Emily Cowles, a regis-
tered dietitian who also
works under Te Wellness
Center, said she helps with
some of the diabetes coun-
seling and also does weight
loss counseling.
I meet with patients in-
dividually and come up with
a plan, said Cowles. My
role as a dietitian is to fo-
cus on what they are already
eating and what we can do
to make them have healthier
food choices. I ofen review
food logs with them. I have
an online program that they
use sometimes that sends it
to me directly. I coordinate
my care with everyone else.
Cowles said that every
patient she sees is diferent.
She consults with some of
them weekly, others month-
ly and some only every
few months. She said the
frequency of the meetings
really depends on the indi-
vidual.
Tom Stickley, an exercise
physiologist at Te Wellness
Center, said he sees people
for the exercise portion of
their plan to get healthy and
lose weight.
I do a lot of program
planning and implementa-
tion, Stickley said. Tat
can be anything from a
home exercise
program or
teaching pa-
tients to have
a more active
lifestyle. Some
of our patients
already had a
gym member-
ship. Whats
most import-
ant, as far as an
exercise pre-
scription goes,
is working with
them on some-
thing they en-
joy doing. I
can give people programs
all day long but if they hate
them they are not going to
do them. Its all about fnd-
ing something that they like
that is going to be some-
thing that is long-term and
going to work for them.
Dr. Howard Harper is
the licensed psychologist
for The Wellness Program.
He said that EIRMC has
always had a psychology
component but that it is a
relatively new thing to have
an outpatient psychologist
available to consult. He
helps people through the
psychological part of de-
veloping a plan that they
can stick to. He explored
reasons why patients might
be having trouble keeping
with a weight loss pro-
gram. He said one of the
primary reasons revolves
around frustration.
Nobody likes to work
hard and not see results,
Harper said. People often
start with a healthy life-
style and then stop because
its uncomfortable or they
dont get anywhere. They
wonder why they are doing
it if they are not seeing re-
sults. It is great for them to
be able to come in and talk
to someone who can help
them understand why the
methods they were trying
arent working. One of the
aspects of success is really
addressing that frustration
because keeping people on
the path is oftentimes the
trick. Being on a diet is
hard, I quit drinking soda
about three times a day!
But there is nothing that
helps a person stay on track
as well as success. Making
progress and seeing change
is really what makes a per-
son stay on the path.
Harper said the acces-
sibility of different spe-
cialties and disciplines in
The Wellness Center helps
people stay on track and is
a consistent way of keeping
them responsible for the
treatment they are doing.
When patients come
in we let them know that
were here to help them and
that we are going to devel-
op a treatment plan and
find out what will work the
best for them, said Chris-
tofferson. They can take
one visit and come in and
see each person thats on
their plan.
The idea of having one
place for all wellness needs
has been a successful way
to help patients achieve
their goals according to
Christofferson.
The program is inter-
disciplinary, said Christof-
ferson. We talk with each
other. We are in one office
and we make sure that we
talk and we meet with each
other so we make sure that
we have the best treatment
plan for each patient. You
have to treat the person
as an individual and you
cant just do a cookie cutter
treatment because every-
one has different needs.
Stickley said each of the
specialists turn to each
other when they have
questions that are outside
of their own expertise. He
said this is a great way to
make sure the patients get
what they .
Niemann also explained
that a lot of people wait
until they have a life-alter-
ing event before they con-
cern themselves with their
health. She said that part
of the goal of The Well-
ness Center is to make it
so people catch their bad
habits and develop healthy
ones before they get to that
point.
The word that comes to
mind when I think about
the benefits of this program
is success, said Harper.
The likelihood of success
is a lot higher when you
take multiple approaches.
When you only take one
approach to weight loss
you are more likely to hit a
plateau. When you hit that
limit its frustrating. When
you have the multiple dis-
ciplines to refer to, you can
really figure out what is
holding you back.
www.postregister.com Health & Wellness Sunday, Sept. 15, 2013 13
Casey Archibald/carchibald@postregister.com
From left are Dr. Howard Harper, Lesley Simmons, Lesli Christofferson, Emily Cowles and Tom Stickley. All are specialists at Eastern Idaho Regional Medical Centers Wellness Center who work to help people lose weight.
well-rounded
approach
Program offers patients treatment for all aspects of weight loss
Te likelihood of success is a lot
higher when you take multiple
approaches. When you only take
one approach to weight loss you are
more likely to hit a plateau.
Dr. Howard Harper
Stock photo
Continued success is the key to achieving weight loss goals according to the specialists in the Wellness
Center at Eastern Idaho Regional Medical Center. The Wellness Center helps patients achieve weight loss
success through a wraparound approach.
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Fitness on Demand
with a Virtual
Instructor
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