Hood County News

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Y? Why Not Start The Year Right?

PAGE 5

Winners Circle Many people start out the new year with resolutions to get fit.

Some actually make it to the finish line.

Granbury, Texas December 2014

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PEDIATRICS 1315 Water’s Edge Dr. r 817-408-3600 Kelly O’Carroll, M.D. Shelly Sexton, M.D. 1308E Paluxy Rd. r 817-579-3996 Laura Power, M.D. 1305 Paluxy Rd. r 817-579-0084 Delia Wright, M.D. CARDIOLOGY 1310B Paluxy Rd. r 817-579-3970 Tyrus Frerking, D.O. Jennifer Naiser, D.O. Lon Walder, D.O. EAR, NOSE & THROAT 1308E Paluxy Rd. r 817-579-3908 Salim Bhaloo, D.O. GASTROENTEROLOGY 1308E Paluxy Rd. r 817-579-3902 Radha Narayanan, M.D.

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CONTENTS 5 Gimme a Y YMCA provides cheerleading for new members, programs.

9 Meet Your Neighbor Juanita Shannon of Pecan Plantation has always stayed fit.

10 Calendar of Events 12 7 fun ways to get in shape Rough Creek Lodge General Manager Frank Alvarez works out with Revival Boot Camp.

15 Where in the Hood?

18 Shelly Muncy Sky Harbour resident feels like a new lady after losing 54 pounds.

23 Power Lunch Lunchtime workout finds niche at library.

25 4 financial moves

to make at the end of 2014 Pave the way for a productive 2015

31 Coping with an athletic injury Setbacks are an unfortunate reality of recovery for many athletes

Motivation moments The city of Granbury offers plenty of options for outdoor fitness enthusiasts, one of which is Granbury’s Moments in Time Hike and Bike Trail. Residents and visitors are drawn to the trail that starts just northwest of the square behind Granbury City Hall.

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Gimme a

The YMCA of Hood County is offering a program called “Life Changing Challenge,” through which new members are given three free sessions with a trainer.

Trainers work with members to set specific goals, increasing their chances of sticking with New Year’s resolutions to be physically fit.

YMCA provides cheerleading for new members, programs TEXT BY KATHY CRUZ PHOTOGRAPHY BY MARY VINSON

eed to get pumped up in order to get pumped up?

The YMCA of Hood County offers free cheerleading services to those who want to change their life in 2015 by getting – and staying – fit.

As part of its program called the Life Changing Challenge, the Y connects new members with one of several trainers who will work with them to increase their chances of staying on track where their resolutions for good health are concerned.

The Life Changing Challenge involves three appointments, during which the trainer and new member set specific goals

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that are in line with the member’s individual interests.

“They (the trainers) cover cardio, weight equipment, nutrition, target heart rates, frequency of exercise and intensity (of exercise),” said Y Executive Director Lisa Gossard.

“That helps people develop a plan about what they should do, and at the same time, it links them to someone on our staff.”

She continued: “The biggest reason people stop is if they don’t have a connection to a staff member or (exercise partner) in the facility.”

Gossard said that those who participate in group activities at the Y oftentimes have lunch together or connect in some other way outside the facility. They are 5

A trainer laughingly holds a fan to cool off a YMCA member who is working with weights. Three sessions with a trainer are offered to new members. The joining “very welcoming” to others, she said.

However, some people prefer to exercise alone – and those people, in particular, may benefit from the sessions with a trainer.

To help boost those New Year’s resolutions, the YMCA of Hood County will be reducing its joining fee for those who sign up during the month of January.

The joining fee is a one-time fee that is separate from the membership fee.

The joining fee normally is $96 for family memberships and $60 for individuals.

For those who join the Y between Jan. 1-15, no joining fee will be charged, Gossard said. Those who join between Jan. 16 and Jan. 31 will pay a reduced joining fee of $15.

Family memberships are $64 per month. Individual memberships are $39 per month.

The YMCA of Hood County is located at 833 6 | Prime | December 2014

fee of $96 for families and $60 for individuals will be waived for those who join the Y between Jan. 1-15. From Jan. 16-31, there will be a reduced fee of $15.

| YES, YOU CAN! The Hood County YMCA is ready to help those whose New Year’s resolutions include getting, and staying, fit.

The Y’s plan to increase members’ chances of success include: ■The Life Changing Challenge, which offers three sessions with a personal trainer.

■Reduced joining fees during the month of January. Instead of the standard $96 joining fee for families and $60 for individuals, those who sign up between Jan. 1-15 will pay no joining fee at all. New members who sign up between Jan. 16-31 will pay a joining fee of just $15.

STREET ADDRESS: 833 Harbor Lakes Dr. WEBSITE: www.hoodcountyymca.org PHONE NUMBER: 817-573-7159 Harbor Lakes Drive.

However, by next fall, Y members will be using the new recreation center that will be built on James Road across from Acton Middle School.

Voters approved the $10 million rec center, and the Hood County Commissioners Court will be contracting with the YMCA to staff and operate it.

The agreement is a continuation of the partnership the Y has had with county officials since the Y opened its doors here eight years ago.

Gossard said that the opening of the center will mean the Y will be able to offer even more programs.

“We’ll look at adult sports. There will be an adult gym, so we’ll have the capacity to offer basketball or volleyball for adults,” she said.

For kids, there will be flag football, sports conditioning and sports triathlons.

There will camps, an after-school reading program and the Y’s first teen memberships.

But even though these things will have to wait until the new and much larger facility opens its doors, that doesn’t mean the Y isn’t offering new programs in the meantime.

DIABETES PREVENTION The Y’s Diabetes Prevention program, which started in the fall, is for those who have been diagnosed as pre-diabetic.

Groups are led by a “coach” from the Y’s Fort Worth offices.

Participants keep food logs and discuss nutrition, among other things.

Gossard said she expects to start another group in January, if there are enough people interested.

The minimum group size is five participants, she said.

LIVE STRONG Another program that recently started at the Hood County Y is Live Strong. It is for cancer survivors and their caretakers.

It is free, and participants do not have to be members of the Y. Twice-weekly sessions, each lasting 90 minutes, are held over a 12-week period.

Participants engage in several forms of exercise. In one session, they might do Zumba (a dance fitness program); in another, water weights in the pool.

“Everything is individualized enough so that if you’re regaining your strength and all you can do is stand in the water and walk in place, you can,” said Gossard.

“But if you’re ready for more advanced exercise, you can do that as well.”

Caretakers can participate in the group activities, or use the time to enjoy their own private workout, she said.

So far, two classes have graduated since the Hood County Y started the program.

Another class is planned to start in January, Gossard said.

“I thought it was great,” said participant Carolyn Cornwall, who is now doing “fine” after a bout with uterine cancer.

Cornwall’s mother died of ovarian cancer, and her two sisters have battled the disease as well.

Cornwall said the Live Strong group became very close during their 12 weeks together.

“We did things together, which was nice.

We did the machines together, we were in the pool together. It was really beneficial, and it got everyone motivated,” she said. ■

Don Grissom hits the Hood County YMCA treadmill several times a week for a rigorous aerobic workout.

Grissom’s reason for keeping fit: He has grandchildren he’d like to see grow up, and he has to keep up with them in the meantime.

December 2014 | Prime | 7

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prime | meet your neighbor

Juanita Shannon Pecan Plantation Juanita Shannon of Pecan Plantation has always stayed fit.

Active lifestyle then “I’ve been active all my life,” she said.

City league softball and horseback riding are among the many activities she’s enjoyed over the years, but she started working harder to get in shape because of golf.

“I wanted to be a better player,” she explained.

She joined Nutcracker Fitness Club when it first opened in 1996, but she had been working out at another fitness club for five years before that.

“When I go, I go with a purpose,” Shannon said. “I just go and do my thing.”

And her “thing” involves all the equipment at the club.

“I work out on all the workout machines,” Shannon said. “The treadmill, the elliptical, the rowing machine. There are about 10 or 12 different ones.”

Active lifestyle now Shannon doesn’t play golf anymore.

She said she quit playing three years ago, but she keeps working out on Mondays, Wednesdays and Fridays to stay in shape.

“And I like to go dancing with my friend,” she said, smiling.

–Nancy Pricer

Juanita Shannon faithfully works out every Monday, Wednesday and Friday at the Nutcracker Fitness Club in Pecan Plantation. At 85, she continues to live an active lifestyle.

If you’re happy and you know it clap your hands! Juanita Shannon’s positive attitude toward life is proof that an active physical lifestyle can have a positive impact on your psyche.

December 2014 | Prime | 9

prime | calendar of events

2015 January 7-10 Hood County Junior Livestock Show – 4-H and FFA youngsters will show chickens, rabbits, lambs, pigs, goats and cattle. Granbury Reunion Grounds.

February 19 Handsome Hunks – Benefit for Ruth’s Place.

Granbury Resort Conference Center. 817-4759336.

March 1–2 Texas Independence Day Celebration – Historic parade, bull riding, vendors, chuck wagon cook-off, historic reenactments and exhibits, music, activities for the kids, student history fair and more on the square.

21–22 General Granbury’s Birthday – Vendor booths on the square, birthday cake, beans and barbecue cook-off, parade and other activities.

April 18 Hood County Relay for Life – American Cancer Society’s event to celebrate people who have battled cancer, remember loved ones lost, and take action to end cancer. Granbury Reunion Grounds. www.relayforlife.org/hoodcotx.

24–25 Granbury Wine Walk – Wine tasting, vendors and music on the square and surrounding area.

25 7th Annual Acton Nature Run - Benefit for Acton Nature Center at Revolver Brewing. Register online at http://www.racedayeventservices. com. ■

MARY VINSON | HOOD COUNTY NEWS | HCNEWS.COM/GALLERIES

10 | Prime | December 2014

MARY VINSON | HOOD COUNTY NEWS | HCNEWS.COM/GALLERIES

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prime | community

Fun Ways to

Get in Shape!

TEXT BY NANCY PRICER

Rough Creek Lodge General Manager Frank Alvarez joined the Revival Boot Camp at Granbury First United Methodist Church and has lost 50 pounds. Using dumbbells while exercising can move your heart rate into the aerobic zone, providing even more cardio benefit, according to fitness experts.

Frequent aerobic exercise also helps improve blood cholesterol.

PHOTOGRAPHY BY MARY VINSON

ough Creek Lodge General Manager Frank Alvarez said he noticed his tennis game was getting slower and slower.

“I had gained a little weight as I have gotten older,” he said. “I thought I needed to get in better shape.”

He joined the Revival Boot Camp when it first started about five years ago.

Amy McKay leads the group, which meets at 5 a.m. on Mondays, Wednesdays and Fridays at Granbury First United Methodist Church.

Alvarez has lost 50 pounds.

“I’m so proud of him,” McKay said.

“He’s the bright spot in our group.”

The early hour may be a deterrent for some people, but Alvarez said while there is a core group of about 30, sometimes there can be 60 or 70 people show up.

“People show up as the spirit moves them,” he said. “But it gets in your blood.”

Exercising with a group is just one of many fun ways to get fit. Buddies in the group can help motivate each other.

Monday classes are focused on endurance, Wednesday classes on yoga and Friday classes on power and agility.

Classes are $5 each.

For more information on Revival Boot Camp, call McKay at 817-229-2866.

Here are some other fun ways to get fit.

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2. TRAIN FOR A 5K Running is a great way to get fit.

Choose an upcoming 5k in the area and get busy training. Many different local organizations hold 5k fundraisers each year. Find upcoming races listed in the Hood County News.

12 | Prime | December 2014

Amy McKay leads her class in prayer after a recent early morning workout that blends the spiritual with the physical. She said she started the classes after realizing that the more spiritually plugged in she was, the fitter she was.

3. JOIN A WALKING GROUP Walking briskly for 30 minutes to an hour a day can also help you get fit. The Hood County Hummers Walking Club is a good start. For more information call 817-5735795.

4. USE THINGS AROUND THE HOME TO LIFT WEIGHTS Instead of purchasing weights, find things to lift around your home, such as large bags of dog food or even your children.

5. USE FREE PHONE APPS There are lots of great phone apps for your smart phone to help you track your workout progress and keep you motivated.

6. BORROW DVDS FROM A FRIEND Amy McCay leads the Revival Boot Camp at Granbury First United Methodist Church at 5 a.m. every Monday, Wednesday and Friday.

The outreach program lures up to 70 early morning exercisers for a healthy start to their day with energetic music and inspiration.

Ask your friends if they have any workout DVDs that you could borrow.

7. CLEAN YOUR HOUSE Any type of movement can get you one step closer to your goal.

Clean your house at least an hour a day in an effort to get fit. â– December 2014 | Prime | 13

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Here

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in the Hood

2 The Moments in Time Hike and Bike Trail is an 8-foot-wide concrete path that winds from Shanley Park to Granbury Municipal Airport.

The 2.17-mile path takes hikers and bikers past a water fountain, streams, picnic areas and playground. This trail is a fun way to get some exercise and fresh air.

3

Acton Nature Center, 6430 Smoky Hill Court, is a 74-acre prairie perfect for fitness and educational hikes for nature enthusiasts of all ages. The center features numerous trails, an educational center, and is an official monarch butterfly waystation. Billy Teels guides hikers on a Bird Walk on the first Saturday of the month and a Wildflower Walk on the third Saturday of the month.

1 The track at Tolar Rattler Stadium is a favorite spot for many in the Tolar area to go walking or jogging. It’s a safe place away from the traffic. Walkers and joggers can go alone or in groups.

16 | Prime | August 2014

The Granbury Disc Golf Course is located at 1100 Crossland Road. The 21-hole course is on a beautiful piece of 32-acre property with hills, creeks, natural draws and three ponds. Disc golf combines the fitness advantages of aerobic exercise, with the pleasure and excitement of playing a fun game.

prime | character

Shelly Muncy A New Lady TEXT BY MARK WILSON PHOTOGRAPHY BY MARY VINSON

hen Shelly Muncy looks in the mirror, she sees a new person looking back.

That new lady reflected in the mirror can’t help but smile, having lost 54 pounds and dropping her dress size from a 20 to a size 8.

The 47-year-old Sky Harbour resident accomplished what millions of people try and fail to do every year. Early last January Muncy decided to get serious about losing weight.

She was already a member of the Hood County YMCA for about a year and a half.

When she decided to go all in, she took full advantage of the facility and found an exercise accountability partner through the Y as well.

Muncy said she felt so much better about herself that it may have even helped her performance at work, where she earned a promotion.

“It’s an exciting time,” Muncy said. “My confidence level was so low. It just helped put a big spark in me that made me a little more outgoing.”

Muncy said she felt that she got the most benefit from the Body Combat (similar to kickboxing) and weight training. She also has a zumba class, and now also runs long distances – up to 14 miles at a time.

“My activity level has gone through the roof,” said Muncy, who began running and walking one mile at a time in March. “A lot of the women ask, ‘What are you doing?’

They’ve seen me transform.”

Before she knew it, she had entered – and completed – a 5K run (just over 3 miles).

Her story is one of transformation – not

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Shelly Muncy has been faithfully sticking with her exercise programs at the YMCA such as zumba class (pictured) and a healthy diet, resulting in the loss of more than 50 pounds since she got serious about becoming healthier last January.

18 | Prime | December 2014

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August 2014 | Prime | 19

prime | food

Sky Harbour resident Shelly Muncy is doing things now that she never thought she would before losing more than 50 pounds through steady exercise and also making healthier choices in her diet. only in the physical realm but in her mental outlook as well.

“I’m just ecstatic, and I enjoy life so much more, to the fullest,” said Muncy, who is a Victims Assistance Program Manager at Mission Granbury and moved to Hood County from New Mexico in 2010. “I tapped into a new me, and that’s what’s really cool about all this.”

Holly Martin, health and wellness director at the YMCA, said she is “completely amazed” at Muncy’s dedication to fitness.

“She has been an inspiration to so many members with her commitment to exercising, eating right and with her positive attitude to really make a lasting a change in her wellbeing.

“Shelly made the choice to surround herself with others who inspire her at the Y, to use an accountability partner to keep her workouts consistent and to do the things that she loves and enjoys so that getting stronger, fitter and healthier is not a chore but a way of life you want to live.”

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‘I’m just ecstatic, and I enjoy life so much more, to the fullest.’

--Shelly Muncy HEALTH ISSUES Muncy said she had serious health concerns that led her to finding an answer through exercise.

“I was feeling really sluggish and not feeling good about myself,” Muncy said. “I felt so uncomfortable with myself.”

Muncy said she improved her diet, targeting low-fat foods and limiting intake of fried foods.

She said her husband, Charles, has been her biggest fan along the journey.

Coincidentally, their two children are

both employed by Lifetime Fitness in the Metroplex. Their son, 29, is the manager, and their 28-year-old daughter is a fitness instructor there.

“They’re very, very proud,” Muncy said.

While she was still in school, Muncy had played basketball and ran some track events – but she has reached new heights as an adult.

“I’m doing things I never thought I could do,” she said. “My dad says I look like a different person. My son is very proud. I love being called skinny.” ■

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August 2014 | Prime | 21

Power Lunch Through a video message, the workout instructor leads a class through a PiYo exercise routine at the Hood County Library. Renae Whitsitt is a regular at the free exercise program.

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Following the noon PiYo workout at the Hood County Library, participants are “shaking it up.” After class, participants shake up a nutritional meal replacement

before heading back to work. From left are Renae Whitsitt, Lauren Johnson, Joel Back and Library Director Courtney Kincaid.

Lunchtime workout finds niche at library TEXT AND PHOTOS BY DEBBIE SCHNEIDER ooking for a low-cost workout in a group environment? How about nocost?

Head to the library. Yes, the library.

Hood County Library is a non-profit Beachbody coach and provides free workouts for patrons.

During the lunch hour, 5-10 people usually show up for the PiYo class. By video, trainer Chalene Johnson takes students through a Pilates and yoga hybrid workout.

The sessions run 30-45 minutes, concluding with a Shakeology meal replacement drink. A donation to help offset the cost of the shake is welcome.

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According to the Beachbody webside, the PiYo class will help you “define every inch of your body – without bulking up or straining your joints.”

Granbury participants say the PiYo class is not as intense as a regular yoga class. The Pilates work is designed to improve physical strength, flexibility and enhance mental awareness.

Renae Whitsitt, a regular participant, said the program leaves her feeling stronger. “I can tell the difference,” she said.

Lauren Johnson concedes that “exercise was never my thing.” The library’s PiYo class is now part of her routine.

The PiYo class is at the library from 12 12:45 on Monday, Wednesday and Friday.

In addition to the PiYo class, the library offers the Focus T25 workout on Monday, Wednesday and Friday evenings from 5:30 6. This program is said to offer the benefits of an hour-long workout in 25 minutes.

Library Director Courtney Kincaid said PiYo participants have time to get their workout, drink a shake and get back to work by the end of a lunch hour.

The Focus T25 is more intense, Kincaid said. Or in layman’s terminology: Get ready to sweat your brains out.

An exercise class at the library seems a little unexpected.

When adding new programs to the library, Kincaid said, “I just think about things I would want to do.” ■ December 2014 | Prime | 23

financial moves

Tony Mobly is a local Edward D. Jones financial advisor.

to make at the end of 2014 s 2014 draws to a close, you may want to look back on the progress you’ve made this past year in various areas of your life – and that certainly includes progress toward your financial goals.

At the same time, you may want to make some end-of-year moves that can close out 2014 on a positive note while paving the way for a productive 2015.

Here are a few such moves to consider:

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1. BOOST YOUR RETIREMENT PLAN CONTRIBUTIONS This actually isn’t an “end-of-year” move because you have until April 15, 2015, to contribute to your Roth or Traditional IRA for the 2014 tax year.

Nonetheless, the sooner you get extra dollars working for you in your IRA, the better.

You can put in up to $5,500 to your IRA (or $6,500 if you’re 50 or older) for 2014.

If you are self-employed, or run a small business, you also have until April 15 to contribute to a retirement account, such as a SEP IRA or a SIMPLE plan.

In addition to helping you build resources for retirement, these types of plans can offer you some tax advantages – so if you haven’t established a retirement plan yet, consult with your financial and tax professionals.

2. SELL YOUR “LOSERS” If you own investments that have lost value since you purchased them, you can sell them before 2014 ends and use the tax loss to offset some capital gains you may have earned in other investments.

If you don’t have any capital gains, you can use up to $3,000 of your tax losses to offset other ordinary income.

And for a loss greater than $3,000, you can “carry over” the excess and deduct it from your taxes in future years.

If you still liked the investment that you sold at a loss, and you want to keep it in your portfolio, you could repurchase it, but you’ll have to wait 31 days to avoid violating the IRS’ “wash sale” rules.

Keep in mind that these suggestions only apply to investments held outside your employer-sponsored retirement account; you can’t take a tax deduction on capital losses in a 401(k) or similar plan.

3. EVALUATE YOUR 401(K) INVESTMENT MIX You may be able to adjust the investment mix in your 401(k) as often as you like. So when evaluating your 401(k), make sure your holdings aren’t concentrated in just a few investments, and try to determine if your portfolio is still appropriate for your risk tolerance – not too aggressive or too conservative.

Also, if your plan offers a “Roth” option, consider taking advantage of it – with a Roth, you won’t be able to deduct your

401(k) contributions from your taxes, but once you retire, you won’t be taxed on your withdrawals.

4. REVIEW YOUR INSURANCE COVERAGE If you’ve experienced any changes in your life in 2014 – new spouse, new child, divorce, new job, etc. – you may need to review your life insurance coverage to make sure that it’s still sufficient for your needs and that you have the correct beneficiaries in place.

By making these and other moves, you can say a fond farewell to 2014, knowing that you’ve done what you could to help bolster your financial position – for 2015 and beyond.

Edward Jones, its employees and financial advisors are not estate planners and cannot provide tax or legal advice. You should consult your estate-planning attorney or qualified tax advisor regarding your situation.

This article was written by Edward Jones for use by your local Edward Jones Financial Advisor. ■ December 2014 | Prime | 25

MARY VINSON | HOOD COUNTY NEWS | HCNEWS.COM/GALLERIES

Motor running Granbury varsity girls basketball coach Steve Schmidt is generally calm on the sideline, but some of his fellow coaches can get pretty wound up during the heat of the action.

26 | Prime | December 2014

MARY VINSON | HOOD COUNTY NEWS | HCNEWS.COM/GALLERIES

Action packed You never know what might happen on the sideline during an emotional varsity basketball game. Granbury Pirates’ head coach David Breazeale gets into the

game’s action during the recent Van Griffith Kia Basketball Classic.

December 2014 | Prime | 27

Walkabout with the Willinghams Don and Judy Willingham love to hit the Shanley Park trail with their dog Marlee.

The Willinghams take every opportunity to walk the sprawling Moments in time

Hike and Bike Trail that starts behind Granbury City Hall.

MARY VINSON | HOOD COUNTY NEWS | HCNEWS.COM/GALLERIES

28| Prime | December 2014

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Coping with an athletic injury 30| Prime | December 2014

Setbacks are an unfortunate reality of recovery for many athletes. s any professional athlete can attest, even the most athletic and physically fit individuals can suffer an injury. Professional athletes typically have highly trained medical personnel at their disposal as they recover from injury, but men and women who don’t draw a paycheck for their athletic exploits have no such luxury, making it far more difficult to recover from and cope with injury.

Each individual body responds to injury in different ways. For example, one person may heal from a hamstring injury in as little as a few weeks, while others must endure a healing process that lasts several months. But no matter how different athletes’ bodies may be, there are coping mechanisms every athlete can employ to help deal with the mental toll that injuries can take.

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Stay involved.

Athletes who train heavily and devote much of their free time to pursuing their sport of choice may feel as though their world has come crashing down when they suffer an injury. But even if you cannot compete, you can still stay involved in your sport. If you are physically capable, offer to volunteer at sanctioned events, which can help you maintain a connection with your sport and keep abreast of the happenings within that community. If your injury is so limiting that active volunteering is nearly impossible, you can still attend events and then blog about them afterward. The important thing is to recognize that, while an injury may prevent you from competing, you can still find other ways to stay involved.

Set realistic recovery goals.

Many athletes begin physical therapy or their rehabilitation processes with a gung-ho attitude, insisting they will return from injury stronger than they were before. While that’s a great attitude, it’s important that athletes temper their enthusiasm for recovery with a dose of reality. Recovery is not overnight, and even the most elite athletes, many of whom are accustomed to their bodies responding in the way they want them to respond, can be discouraged if they enter the rehabilitation process with unrealistic expectations. Work with your physical therapist, physician or trainer to estab-

How to reduce your injury risk when exercising Exercise enthusiasts look to avoid injury like the plague. Injuries are akin to kryptonite for athletes, who tend to be averse to inactivity and unaccustomed to life away from the gym.

But injuries are a legitimate threat to athletes of all ages. Fortunately, there are several steps athletes can take to reduce their risk of injury. · Work with a professional. Personal trainers can be expensive, but novices might want to work with a trainer as they begin a new fitness regimen. Even veteran athletes can benefit from working with a professional, who can help individuals tailor a workout routine that best suits their bodies and fitness goals. A trainer can show you how to use machines properly, and many trainers stay abreast of the latest developments in exercise science · Recognize your limitations. Whether you are beginning a new workout regimen or already have an established routine, you still need to recognize

your limitations. If you’re just starting out, don’t push yourself, as your body will need time to adjust to regular exercise. If weightlifting will be part of your new routine, lift light weights initially and gradually work up to heavier weights as your body grows more acclimated to strength training. If you already have a set routine, it’s also important that you recognize any limitations you might have. For example, if you have nagging knee injuries, avoid exercise that might prove especially taxing on your knees. · Take a slow and steady approach to each workout. One of the easiest ways to suffer an injury while exercising is to dive into vigorous exercise without first preparing your body. Warm up your body before hitting the weights or going full bore on the treadmill.

Warming up before a workout readies your muscles for the stress that’s coming later in your routine. If you don’t warm up beforehand, your muscles will be cold and loose, possibly leading to strains, tears or other painful injuries. Gradually increasing the intensity of your workout as your body warms up, rather than going full steam from the get-go, can greatly reduce your risk of injury. · Stretch at the end of each workout. Soreness and stiffness should not be a regular byproduct of your workouts. While novices will almost certainly experience some soreness and stiffness at the onset of their routines, such feelings are normal because you are exercising muscles that likely have not been worked out in quite some time. But as your body becomes acclimated to routine exercise, that soreness and stiffness should go away.

lish realistic recovery goals, using your enthusiasm to meet your short- and longterm recovery goals. Be flexible when setting your recovery goals, as you never know how your body will respond to treatment.

Expect setbacks.

Setbacks are an unfortunate reality of recovery for many athletes. Don’t allow yourself to become discouraged if a goal can’t be met because your body is simply not ready or needs to pause in its recovery process. ■ December 2014 | Prime | 31

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32| Prime | December 2014