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In this issue:
FALL INTO LEGS
"...BUT, THE WEATHER..."
FEELING DEPRESSED? TRY SOME EXERCISE
THIS MONTH'S SPECIAL
During the month of October, new members who sign up for our group classes will get 50% off of their November classes. If you are already in class, bring a friend and if they sign up for classes, you both get 50% off of November
classes!
CLASS SCHEDULE CHANGE
Starting October 29, our morning fitness class schedule will be changing. We will be offering Component Fitness on Monday and Wednesday mornings at 5:30am and again at 6:30am. There will no longer be a regular class on Tuesday,
Thursday or Friday mornings.
Check back for more class and clinic offerings in the near future!
CONGRATULATIONS!
Defteling Design, the designer of STRADA's identity has won this years American Corporate Identity Award for both Trademark/Logo Design and Stationary Design for their design work of STRADA. We knew we picked a winner when
we chose them! Congratulations to Alex and her team at Defteling Design. If you'd like to learn more about Defteling Design, you can contact them at 503.234.5090 or
Defteling Design.
Training client Nathan Newell, owner of HALO shoes has won BEST of PORTLAND '07 for his upscale Northeast Portland shoe store. If you'd like to slip your feet into some soft Italian leather stop by 1425 NE Broadway
St., give them a call at 503.331.0366 or peruse their current offerings online at
HALO Shoes.
After hours and hours of saddle time and training, some of STRADA's finest headed out on September 9th to conquer 500 miles of the best bike friendly roads Central Oregon has to offer. With near perfect weather they mastered grueling
climbs and exhilarating descents with the rewards of a cold beer and a sound sleep (well, almost sound..). This years
Cycle Oregon delivered as promised: a fabulous experience in some of the most beautiful country the Northwest has to offer. Congratulations to the riders and the team at Cycle Oregon for a job well done!
SCHOOL'S BACK....
Summer is over, school's back in session, and routines are being established again. Now is the perfect time to put your health and fitness goals back in the forefront! Try out one of our classes or meet with one of our trainers to set a
plan of attack. Have a group of friends? Come together and try out some group training to help get you started. It's a great way to build momentum, get fit and have a lot of fun!
Let us know if you'd like help with your training program or setting some goals for the next few months - we'd love to help you!
Current STRADA events
STRADA website
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October 2007
FALL INTO LEGS
If you could choose one move to improve your winter sport do you know what it would be? We're here to help you out! Get a jump on your winter activity and be ready when the snow falls. Pick your winter sport below and get started on the
move to get your legs working in deep snow and on slick ice!
Downhill Skiing - Pulsing Squat
Stand with your feet shoulder width apart and toes slightly pointed out. With your body weight on the heels of your feet pretend you are sitting back in a chair. Inhale and descend slowly with you back flat and chest held high. Bend to
90-degrees until the backs of your thighs are parallel to the ground. Complete 5 pulses by only raising a couple inches up out of your squat then back down - then return to standing. Repeat 5 cycles of pulses, rest, and repeat 2 more
times.
Telemark Skiing - Tele Lunge
Stand tall with your feet 4-5 inches apart and take a large step forward. Keeping your back straight lower yourself as far as is comfortable or until your front knee is at a 90-degree bend. Pause in this position and slowly skim your back
foot across the ground as you bring it forward returning to the starting position. Repeat on opposite leg as you move across the room. Do 3 sets of 15 repetitions for each leg.
Cross Country Skiing - Body Crossover
Stand tall on your left leg with your right leg lifted slightly behind you and your right hand up straight overhead. While keeping your balance bend your body forward reaching your overhead hand across your body to the opposite toe, which
you are balancing on. Return and repeat all repetitions on one leg before switching sides. Do 3 sets of 15 repetitions.
Ice Skating & Ice Hockey - Skating Lunge
Stand tall with your feet 4-5 inches apart and take a large step forward but at an angle to the outside of your body (10-30º) lowering yourself as far as is comfortable, or until your knee is at a 90-degree bend. Bring your trailing foot
up until you are back in the starting position. Continue moving forward with smooth motions changing directions to the outside of your body with each lunge. Do 3 sets of 12-15 lunges each leg. (For a more difficult version, keep your
body in a lunged position as you move from side to side).
Snow Shoeing - Step Ups
Use a step, a chair, a landing - whatever it takes to get you stepping upward about 10-12 inches. Stand tall facing the step. Place one foot on top of the step and pushing through the heel of your foot on the step raise your body up.
Slowly lower the trailing leg back down to the ground repeating all repetitions on one leg before switching sides. Do 3 sets of 12-15 repetitions.
Complete the above exercises using just your body weight or increase the challenge by adding dumbbells. Be sure to work within your own body's limits. One word of caution: on all of the above moves be certain that your knees do not extend
over your toes and limit the range of motion if needed.
Attack these moves for October and we'll be back next month to keep you moving tall and strong during the winter months with core training.
"...BUT, THE WEATHER..."
We've all heard it, and used it, but if you live in the Northwest the weather is no excuse to stay inside. Get prepared and get outdoors!
The first thing you should ask yourself is can I be seen? Days are getting shorter and if you're exercising before work or after chances are it's dark. Not only is it unsafe for other people to not see you but it's also unsafe for you and
what you might be hitting (i.e. pothole, low branch, unsuspecting small animal..). If riding a bike, use not only a headlight but also rear lighting. If you're a runner, try a headlamp - it moves wherever your head and eyes go. And no
matter what you're doing wear light reflective clothing that stands out.
So now that you're out there and well lit for all to see get prepared for some rain (hey, it's a possibility!) To stay dry try lightweight rain coats and pants, lightweight and breatheable gloves, hats with long bills for running, helmet
covers for cyclists, fenders for your bike (the person riding behind you will appreciate it and so will your backside.) Think light fabrics that breathe well so that you don't end up with your own personal sauna inside.
Under that rainproof shell use layers for warming that can be removed as you warm up. Stick with the old wool or try some of the new technical fabrics.
A reminder about fluids. Just because it's cooler doesn't mean you need any less of them. Make sure you stay hydrated by drinking frequently.
Experiment to find what works best for you and get out in the beautiful fall weather!
FEELING DEPRESSED? TRY SOME EXERCISE
Ok, so maybe we all can't have cheerleaders around when we finish exercising, but you can at least feel a little bit better after doing it!
A recent study conducted by Duke University Medical Center concluded that regular exercise may work as well as medication in improving symptoms of major depression. The researchers found that of the 202 adults in the study, those that
went through group-based exercise therapy did as well at reducing symptoms of depression as those treated simply with an antidepressant drug.
The study consisted of 4 groups, 1 of which was given a placebo. Results of the study concluded that the following percentages of each group no longer met the criteria for major depression:
47% on an antidepressant drug
45% on a group-based exercise program (class 3 x week)
40% on a home-based exercise program
30% on a placebo
Study author Dr. James A Blumenthal, a professor of medical psychology at Duke University Medical Center commented, "If exercise were a drug, I'm not sure that it would receive FDA approval at this time. But, there is certainly growing
evidence that exercise may be a viable alternative to medication.."
Even though you may not think of yourself as depressed, the rainy days this time of year can even get the cheeriest of us down. So get off that comfy couch and get yourself moving. You'll feel better after you do - we promise!
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