A chain is only as strong as its weakest link. Energy has to be delivered from the legs, core, and upper body down through the foot and ankle to the pedal. If the foot is over-pronated or collapses, a significant share of that energy will go into flattening the arch of the foot. This is a large “mush” factor that creates inefficient pedal power.

The goal of cycling is to deliver as much force as you can efficiently and effectively from the body to the pedal to turn the rear wheel. To do this, your body must work together with the bike to deliver power to the pedals with as little “energy leaks” as possible.

The body does everything it can to produce a consistent and efficient force to the pedals. Poor bike fit, as well as body imbalances, can drastically affect this.

The contact point between the deliveries of the body’s force to the bike is at the pedal/shoe interface. Everything the body does amounts to force produced on this one point of contact.  Energy can easily be lost at this link in the chain if force is being delivered through an unlocked, too-flexible foot. Due to compensations for poor biomechanics, tissues can be overstretched or stressed, creating injury and pain anywhere along the chain—i.e. foot, ankle knee, hip, and low back. A fully supportive and corrective orthotic in the shoe translates into a more rigid foot and transfer of power from the foot to the pedal. (=potential for you to ride faster longer and stronger=yeehaw!)

Cycling-specific custom orthotics have been found to reduce pain, improve economy, postural stability, and improve pressure distribution while on the bike.  Cycling should not elicit joint pain.  If you experience foot, ankle, knee, hip or low back pain while on the bike, have your bike fit and body mechanics evaluated.  Custom orthotics can play a significant role in improving full foot stability for efficient pedaling and lower extremity alignment, minimizing injury potential and optimizing performance.

 Dr. Pete Scher, DC, CCEP

As we were discussing in the previous blog, the pineal gland has been described by the master yogis as the door of perception, the connection we have to the cosmos and our highest consciousness. The pineal also controls all the cells of the body by increasing the cell nucleus projection through its vibration. This relates to tangible effects in increased nerve and muscular strength, and sexual function, and the more intangible effect in our extra sensory perception and electro-magnetic field strength. Recently western scientists have been studying melatonin, which is secreted from the pineal gland. Melatonin regulates our sleep patterns, as well as an agent which opens the mind to perceptions of alternate realities. This research was connected to dreaming, the use of hallucinogenic drugs and altered states of consciousness. Yogis do not use drugs, their experiences come from the natural secretion of melatonin, which is increased by chanting mantras, pranayam breathing, asanas, meditation, and diet. This increase in production of melatonin leads to the state of the neutral, meditative mind, which most westerners associate with the religious experience of an epiphany.

The physical connection with higher consciousness is directly affected by the yogic practice and diet. There is great emphasis in Kundalini Yoga on opening the spine and increasing the circulation of the spinal fluid from the sacrum to the head. The pineal gland is located at the juncture of the spinal cord and the brain. So during our yoga practice when we do spine flex or cat/cow, we are pumping spinal fluid, this precious nectar of our nervous system, into the brain and pineal gland, causing it to secrete. The sacred trinity roots, onion, garlic and ginger, feed and enrich the spinal fluid and increase the activity of the pineal when linked to an active Kundalini Yoga practice. By eating foods such as bananas, figs and banyan sap, which are rich in serotin, we further increase the function of the pineal, feeding it more serotonin, which help increase the production of melatonin. The image of the Buddha sitting under a banyan tree is directly symbolic of the power and importance of the pineal gland.

As previously discussed, the pineal gland is light sensitive, so yogis take steps to work with solar light to increase the experiences of expansion and awareness. The summer solstice is traditionally a day of celebration with yogis. Special meditations are practiced to take advantage of the solar “high tide” of increased energy of the longest, most intense light of the year. By not cutting our hair, retaining the length, increases the absorption of solar light and prana; life-force energy. Covering our crown center in white cotton, in the form of a turban or other head covering, is a tool for regulating the solar effect on the pineal, as well as increasing the strength of our auras, arc line, and mental projection. This white cotton filter has a subtle effect on the pineal glands secretions, helping the yogi to maintain the neutral, meditative mind throughout the day.

So what can you do to increase the functions of your pineal gland? Any yoga practice and meditation will help. It is important after an active yoga set or class to meditate, to quiet the mind. The beautiful part of a Kundalini Yoga practice is there are specific yoga exercise sets and meditations which work directly on the pineal gland, and in the next blog I will share some of those with you.

Himat Singh Dayvault, KRI Certified Kundalini Yoga Teacher and NCBTMB Certified BioSync Bodyworker

Water is often an over-looked and critical aspect of a healthy lifestyle, regardless of age, activity level or health. Two-thirds of the human body is made up of water; as a result it is natural for the human body to need refueling and regeneration through water. Adequate water consumption ensures lubricated joints, regulated body temperature and good metabolism. It is generally recommended by health professionals that the average adult to drink 6-8 glasses of water each day. Some individuals require more water, those who exercise a good deal, those with medical conditions, women nursing or breastfeeding and individuals trying to lose weight.

The Livestrong Foundation recommends water as a central aspect of any weight loss plan. On their website they cite a study from the University of Washington that found one 8-oz glass of water was effective in reducing hunger pangs by 98%. Also cited is a 2003 study originally published in The Journal of Clinical Endocrinology and Metabolism in which it was found that 16-oz of water increased metabolism in study subjects by 30%. It was the conclusion of the head researcher, Michael Boschmann, and his team that this increase in metabolism was due in large part to the body’s work in warming the water to body temperature.

Those interested in weight loss may also be increasing their activity level this summer. Good hydration is especially important to active individuals. For every 20 minutes of exercise the body needs around 8-oz of water. Dehydration is a serious and common ailment amongst athletes. In order to prevent dehydration, sipping water before exercise, during and afterward is crucial. To monitor for dehydration, WebMD recommends one look for little urine, or distinctly darker urine, dry mouth, sleepiness or fatigue, thirst, headache, confusion, dizziness, and lack of tears.

Some look toward sports drinks for extra hydration or replenishment post-workout. However, these drinks are often filled with high fructose corn syrup, sugar and caffeine. Some in the wellness industry feel that these chemical-filled drinks may actually inhibit the body’s ability to properly absorb the fluid. Mother Nature offers her own replenishing drink in coconut water. It has been found to be high in naturally occurring electrolytes, naturally sweetened and contains potassium as well.  Munching on a quick banana along side a tall glass of water often provides a sufficient nutrient boost for most athletes. Even chocolate milk is better for replenishing the body after a hard workout than most sports drinks. While high in sugar, low-fat chocolate milk offers a protein burst and serves as an excellent, more pure recovery drink than many commercially marketed. However all experts agree, pure unadulterated water is the best way to hydrate your body on a consistent basis.

Grab a glass and fill it from the Fountain of Health and drink to your health with the folks from the Aspen Club and Spa, where you can learn more about healthy habits, exercise and wellness.

Craft Therapy

To drop numbers on the scale, we’re quick to resort to a highly restrictive diet or 45 minutes on the elliptical. A healthy diet of moderate proportions and efficient exercise are essential for slimming down, but embracing creativity and adopting crafting weight-loss therapy may actually achieve desired results. Dana Hinders, Love to Know Crafts writer, says, “crafting may even be your ticket to permanent weight loss.” Therapeutically, creating releases feel-good endorphins, boosts your self-esteem and calms the mind. Rather than succumbing to boredom, anxiety or stress by opening the fridge, engage your hands with craft materials and your mind in a DIY project.

Curb your appetite by hand-crafting hardware jewelry. Visit your local hardware store and pick up pieces of small hardware, such as round washers, star tooth washers and nuts of various sizes. The hardware will be eclectic charms for your necklace. Paint the metal washers and nuts with spray paint primer in bright colors candy grape or yellow for summery jewelry or go for a glam look with metallic gold and chrome. String your hardware-charms onto a black rubber necklace cord or colorful string. Add a miniature skeleton key and large safety pins to your homemade necklace.

Homemade Cookbook & Journal    

Make your weight-loss process personal and decorative by creating a homemade cookbook and weight-loss journal. According to art educational sites specializing in online concept artist degrees, the “effective use of color to convey feeling and mood” and enhancing creativity can elicit an emotional response. That response can help settle stressful and self-defeatist thinking. Create a cookbook with low-calorie, healthy recipes and a journal to log your food and exercises using scrapbook materials. Engage your children in the project by asking them to decorate pages with pictures of their favorite fruits or outdoor activities. Gather color construction paper, markers, stickers, scissors, glue and glitter. Three-hole punch the construction-paper recipes and organize them by meals and snacks into a binder.

Chalkboard Paint

Transform a refrigerator or cupboard-door surface with chalkboard paint. Not only is a chalkboard surface in your kitchen kid-friendly, it’s a fun and aesthetic space for holding yourself accountable.

In different color chalk, write:

• A list of healthy groceries for the week
• Fitness goals and a workout schedule
• Accomplishments and goals achieved
• Inspirational quotes

Since your diet and workout plan is displayed so vibrantly in your kitchen, it’ll be hard to ignore your weight-loss objectives during the witching hour of when you’re craving crunchy foods and mindlessly wandering to the pantry. Your family can support your weight-loss journey by coloring, drawing and commenting on your hard work and accomplishments.

That’s right, as Aspen prepares for one of the most anticipated cycling seasons in its history with the Aspen Cycling Fest just around the corner and the USA Pro Challenge Race kicking off the first and the second stage of the race in August, cyclists in the Aspen area are stepping up their game and improving their cross-training with perhaps the least expected form of exercise of all; yoga.

This may seem counter-intuitive within the cycling community, cyclists commonly accept the significance of a weight training regime as a complimentary aspect in their training, particularly in the off-season when winter weather blocks roads and makes cycling outdoors difficult. A balanced weight-training regime plays a critical role in the development of other parts of the body enabling the complimentary muscles to support the cyclist and help the cyclist to avoid injury.

However yoga enters the cycling fitness picture from an entirely different angle, but with many of the same objectives. According to USA Cycling, yoga helps cyclists to develop better balance on their bike, more stability, flexibility and focus. Cyclists sustain a great deal of stress on their bodies during their rigorous training, yoga offers the body reprieve from this strain while still providing a good workout. A common side effect of this strain is tightness in the back, hips and hamstrings. Yoga increases flexibility and stretches these parts of the body out, relieving tightness and creating a more fluid movement on the bike.

Cyclists build muscle and increase speed on their bikes and in the gym, but they are also notorious for lacking in core body strength. Core strength, although critical for riders is not developed by riding the bike, nor is it commonly focused on in the gym. The core development in yoga increases the strength of riders in their abs and lower back. Such strength actually decreases pain many riders experience while in the saddle after long training rides and races.

Yoga enables athletes to focus their energy, meditate and mentally prepare for races in a way that the gym and the bike do not. Some riders find yoga helps them to cope with the stress of races through breathing exercises learned in yoga classes and meditation. Katheryn Curi Mattis, a former competitive cyclist was quoted by USA Cycling explaining these benefits, “it’s hard to maintain calm under pressure but I would come back to breath work or relaxing my shoulders…fundamentals of the yoga practice that are really applicable.”

Cross training, particularly in a non-competitive format, allows the body and mind to have a break from the grind of in-season training while retaining strength and developing muscle skill.

The Aspen Club and Spa offers a variety of yoga classes from Basic Yoga, Yoga Blend, Kick Asana, a Yoga class focused on breathing, strength and stamina, to Insight Yoga for a more traditional yoga experience, to Iyengar Yoga and Kundalini Yoga. Come on by to see which Yoga class would best compliment your training program today. We would love to talk more about the benefits of yoga on every athlete and fitness enthusiast!

The Labor of Statistics reports that there’ll be a 24 percent growth in personal training-related jobs, so strike while the iron is hot, the market is good, and you have the necessary means to grow your new business.

Get Certified    Personal trainers aren’t just people shouting “push harder!” like Jillian Michaels on “The Biggest Loser.” Trainers are educators: providing important information to the everyday Joe Smoe about health, fitness and the importance of healthy living and eating. They teach people the correct way to exercise and how properly to use equipment. So take your passion and transform it into a career.

There’s a variety of certifying organizations, which offer different classes, courses workshops and exams. Choose an organization that’s nationally recognized and accredited. Do your research as well — dig a little bit to find out how much certification courses cost, what the pre-requisites are and if there are flex programs or hybrid classes.

Choose a Specialty

Did you realize there are so many fitness fields? In this competitive market, many fitness trainers are boosting their resumes by getting a specialty certification. Once you become specialty certified, you will have more to offer and can ask for more money — since you’re more knowledgeable.

Grow Your Business

This means creating your own Facebook and Twitter page to get your business noticed. Send links to all your friends and ask them to send to their friends. Word of mouth works wonders in the online community: It’s not what you know; it’s whom you know. Update your LinkedIn profile so businesses like LA Fitness or Gold’s Gym can seek you out and offer you a job. Buy an online domain and maintain your site daily. Post workout routines, eating tips and success stories from your previous clients.

Make sure you get liability insurance as well and market yourself. Apply for a business credit card that way you can keep your personal and business purchases separate. That makes it easier for you to track your cash flow management and make sure you keep up-to-date on your income.

Don’t stress if you’re not making a steady income in the beginning: it takes a few months to get on your feet but once you do it’ll be worth all time, energy and struggle. You will be taking names and getting people in shape in no time.

Offer Deals & Discounts

The fitness and personal training fields are very competitive, so offer new members discounts or free trials for an extended amount of time. Take it from my experience, people don’t take change very well, especially when it comes to their health and fitness regiment. So if, you want them to take a chance on your business offer them an incentive: they’ll be more willing to sign up with you after already trying out your skills than just coming into it cold turkey without seeing you work your magic.

 If this spring finds you globe-trotting, you’ll want to include a pre-departure massage. Travel can put you in “immunity-challenging” spaces: bustling airports and train stations, shared seats, and other germ magnets. And spending time in other countries can introduce you to intestinal parasites, viruses and disease, and different foods and sleeping quarters. You want your immune system to be prepared. Massage can help!

The journal Psychosomatic Medicine reported findings of increased natural killer cell activity (NKCA) and number of white blood cells (WBC) post-massage in adults who had short-term stress. (They were otherwise healthy individuals).

Children with leukemia who received massage had increased neutrophil and WBC counts, a study reported in the Journal of Bodywork and Movement Therapies.

Cortisol is a hormone that we naturally need in our bodies. However, excess cortisol levels occur in response to high mental and physical stress. Two articles in the International Journal of Neuroscience associated massage with decreased cortisol levels. In one study, massage reduced cortisol levels and increased NKCA. Increased NKC numbers correlated with less anxiety and more relaxation.

Reminder: if your immune system is challenged due to a medical condition, make sure you check with your massage therapist before receiving massage. Massage is contraindicated for rashes, fever, and broken skin, amongst other temporary symptoms.

Before you hop a train, hop on a massage table!

When Nina Dropcho isn’t playing bluegrass music, she’s relieving neck & upper back pain with massage therapy at SpaAspen.

What is Meatless Monday?  

By Dawn Shepard

Meatless Monday is a national nonprofit public health initiative founded by the Mondays Campaign and the Johns Hopkins Bloomberg School of Public Health. By eating vegetarian one day each week, meat consumption can be reduced by15%, improving both our personal health and the health of the planet.  Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.

Why Go Meatless on Monday?

Health Benefits

• LIMIT CANCER RISK: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer.
• REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%
• FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
• CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.
• LIVE LONGER: Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.
• IMPROVE YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

Environmental Benefits

• REDUCE YOUR CARBON FOOTPRINT. The United Nations’ Food and Agriculture Organization estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that are accelerating climate change worldwide . . . far more than transportation. And annual worldwide demand for meat continues to grow. Reining in meat consumption once a week can help slow this trend.
• MINIMIZE WATER USAGE. The water needs of livestock are tremendous, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef. Soy tofu produced in California requires 220 gallons of water per pound.
• HELP REDUCE FOSSIL FUEL DEPENDENCE. On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. Compare this to the 2.2 calories of fossil fuel energy needed to produce one calorie of plant-based protein. Moderating meat consumption is a great way to cut fossil fuel demand.

If you would like more information about the Meatless Monday movement, go to www.meatlessmonday.com

If you would like to receive the weekly Aspen Meatless Monday newsletter to learn about upcoming community dinners, healthy eating workshops, or to find out about upcoming speakers please email dawn@dawnshepard.com.  You can also “like” Aspen Meatless Monday on facebook.

When it comes to exercise and weight-loss there are more theories out there than stars in the heavens.  As warm weather approaches these theories seep out of the woodwork in the form of books, exercise tapes and philosophies – all for sale. Currently on the market are the no-fat-diet, the low-fat diet, the no-carbs diet, Atkins and Paleo, Weight Watchers and of course virtually every washed up celebrity has a diet out there he or she swears by.  However, regardless of these fads, weight-loss and healthy exercise come down to a few basic facts.

Weight loss depends in large part on one’s metabolism. Metabolism is, according to the Mayo Clinic, “the process by which your body converts what you eat and drink into energy.” Every person’s metabolism is different, and is not a static rate. Age, weight, sex and body composition all play a role in one’s metabolism. Larger bodies burn more calories, men tend to be leaner and as one ages muscle decreases, and fat increases, affecting calorie-burning rates. Likewise digestion and physical activity play a role in every individual’s metabolic rate.

The Mayo Clinic also warns those wanting to lose weight, but seeking extreme measures that their bodies will compensate for the deprivation by slowing the metabolism down, making weight loss even harder. To lose weight for the long-term, a multi-pronged approach must be taken.

First of all your body must burn more calories than consumed.  Exercise helps burn off unwanted pounds and boosts metabolism, but being physically active does more than just burn calories, it builds muscle. Muscle has been proven to burn 35 calories a day at rest, while fat burns just 2. According to WebMD.com building muscle is as important as aerobic exercise, because not only does one burn calories while building muscle, but also those muscles continue working long after the workout has ended.

A good, nutritious diet has a role to play in weight-loss as well. The difference between a good workout and a truly painful one has a lot to do with the fuel given the body in the hours leading up to the exercise session. Once again theories abound with what to eat, when to eat and if one should eat at all before a workout.

Health care professionals generally recommend a light, whole grain carbohydrate 20 minutes before exercise, with a touch of low-fat protein. This ensures that fat is burned during a workout and not much needed proteins. Heavy sugar carbohydrates and white bread type foods are also not recommended as these foods are quickly turned into sugars by the body, create an insulin rise within the body, and are followed by a crash not long afterward. These foods pre-workout translate into a shorter, less intense workout due to low energy. Additionally, many find that they experience stomach and gastro-intestinal discomfort when sweet snacks are consumed pre-workout.

In addition to moving one’s body more and consuming good food, changing the perception of food is critical to successful weight loss. To understand the food one eats as fuel for the work, exercise and mental exertions required of the body, enables one to move food out of the emotional realm and into the practical. Taking the time to understand the glycemic index can truly help one to grapple with the sugars in food and the way the body processes food, even seemingly harmless foods like potatoes or pineapple.  Alongside calorie counting and calorie burning, a glycemic index in the kitchen or dining area is a great tool to see how easily your body processes each food and the energy and nutrition the body receives from these same foods.

Critical to body image is more than a number on the scale, but rather feeling healthy, strong and active. Creating this type of lifestyle, and understanding how the body works day-in-and-day-out is a life-long tool and an investment in health throughout a lifetime.

Learn more about your body’s metabolism, and the type of exercise that would most benefit your body for weight loss and body management today at the Aspen Club and Spa. Personal trainers are on staff to help you get started! Pop in today for a tour and meet trainers and staff throughout the facility!