Summer 2011
Free as the Birds
Livin’ It and Lovin’ It in Albuquerque
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Duke City Fit
Summer 2011
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Duke City Fit From the Publisher
Like A Rock I’m a rock,
that’s all. Just a granite rock. From my home in the mountains, far up above your city, I look down at the peoples and I marvel at how fast they move. At how quickly they scurry, like ants from here to there, always in a hurry. My brothers and I, rocks all… we figure that that is why you humans grow into your destinies so quickly and are gone, like that, back to the earth. It has to do with moving. All the time. Rocks, like me… well… we don’t move so much. Not most of the time. We’re what you call “rooted”. We like to think of ourselves as stable. Solid. Contemplative.We don’t make rash decisions. We’re not in a hurry. I guess you might just call us “slow”. YOU might, but that’s not really it, I don’t think. No. It’s more like we have a different kind of clock. We move in a different time. We’re on what you might call “Geologic Standard Time”. Hah. Our time is a bit slower, perhaps, by your standards, than “people” time. But it is surely a lot faster than “Cosmic” time. In geologic time, we don’t have seconds or minutes or hours. Were we to measure it, which we don’t, it would be in decades and centuries. A millennia is an afternoon nap. In our time, we move at what we consider to be a reasonable pace. Heck, just a few ticks ago, I was up there hugging that big pink boulder like there was no tomorrow. Yeah, it’s that big boulder up there with the nice crack in it. We got to know each other pretty well up there. And that crack, by the way, is a badge of honor. For that rock, it’s a sure sign that he’s growing… that he is moving forward toward his greater destiny. In that way, maybe, we are not that different from you humans. We are ever moving toward our destinies. We are conceived, we’re born, we grow. I was conceived, for example, deep down in the womb of the earth, not all that long ago. We all were. I don’t remember it, of course, but as I understand it, we were all just a molten mass of this and that, miraculously formed and pushed into a uterine chamber where we congealed and incubated and became rock. Then, in a tumultuous birthing process, when the earth was racked, it shook and tore and split asunder and we were pushed up and out into the glaring light of the world, kicking and screaming. It was a violent birth, rude and angry. We were pushed forth, extruded, like so many hatchlings. We were piled upon each other and left to fend for ourselves in the hot desert sun. Happy Birthday to you. Here we are, then, in our advancing youth, growing and learning and becoming what we will. Some of us have grown faster than others. The lucky ones. The energetic ones. They have grown into grit and gone on. To the river, to the sea, back to the mother. But most of us are still here. My brothers. We talk, occasionally, very slowly, of this and that… the world, the cosmos, our destinies. The world, the earth, I think, is not so different from a rock. It was born and it, too,
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This story is dedicated to my friend, Warren. Warren had a bit of a run-in with a rock up in the Sandias. Immediately after the event, and for some time thereafter, his situation was dire. But, as an old Indian once said, “We endeavor to persevere”. Warren did so, and still he continues... to persevere. And to climb up. Back up. Back up that big ol’ mountain. is working its way back. But it is doing it in “cosmic” time. Now that, my friends, is a SLOW clock. That cosmic clock. We rocks cannot even begin to comprehend that. This story, though, is not supposed to be about the philosophical meanderings of boulders. Who would want to read that? No, what I wanted to tell you about was an encounter I had with one of your own. A couple of yours, actually. They came to my attention first when they were standing up there on top of the big pink boulder. Yeah, that one. The one with the crack. They were moving quickly, as humans are wont to do. And I envied them. I envied them for their speed and their boldness and their audacity. And their mobility. They were moving toward their destinies with a brashness that I admired. Would that I could move like that! I’d be tumbling down the valley walls like a juggernaut… smashing my brothers, breaking myself up, helping us all to become greater and bigger. What a story it would make. What a tale they would tell! But that is just me daydreaming. What actually happened, and what I’m trying to tell you about, was those two boys up there on the big, pink boulder with the crack. That boulder, by the way, was delighted that the boys were there… fidgeting around, scuffling their feet, they were doing their own little light-weight, tap-dance part to help that boulder along in his journey. While we watched them, longingly… suddenly… surprisingly… one of them flew off of that boulder and out into a big gap. He flew! Off of that boulder and over onto that domed, grey boulder over there. It was an impressive feat, a flight that would do a rolling, tumbling boulder proud, for boulders very rarely get airborne. He landed with a smashing thud and actually chipped off some pieces, albeit small pieces, of the rock upon which he landed. The gray one giggled with delight. Bravo! Bravo! Well done. A smashing landing. When the second boy flew off then, shortly thereafter, it was no longer a surprise. We watched excitedly as he flew across that chasm, in a way that we could only dream about. He, too, hit the gray boulder with a nice solid impact, sending up a small shower of rocky bits. But, to our surprise, he did not land there. More like a tumbling boulder would, he bounced off, backward, into the chasm and down. He landed, then, way below, on me. On me! I was honored. He had helped me on my journey and I, in my own small way, had helped him on his. He stayed with me there for a while. For a long while. He stayed longer than I have ever known any human, anywhere, to stay with a rock. He stayed with me. And what happened then, while we lay there together, was a strange and wonderful thing. We communed. A human and a rock! Imagine. Now this is not an unusual thing for two rocks. No. We do it all the time. We are often pressed up against each other for long, long periods and often we “become one” with each other. We know and feel what the other knows and feels.
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But to do it with a human, that is completely out of the ordinary. I suppose it is because they never stay in one place long enough for it to happen. It did this time, though. And I knew him. I felt his life force. I was awed by his youth and his strength and his vitality. As we communed there, in the sunlight, under the all-knowing gaze of the cosmos, we were as one. We, and the world, and the heavens beyond. We were all one. We were part of something so big and so grand that it overwhelmed our senses. It blinded us with its brilliance. It enveloped us with a wonder of life and living. I wept. I thought, in my ignorant, rockfish way that perhaps this human was achieving his destiny right here and right now. It seemed so. It was like a door had opened, a door to another place. It seemed that he was going to go through it. That his journey, here, was nearing its completion. I was shocked. Honored. Humbled. That this could be happening here, now, with me. I am just a rock, I cried. Just a granite rock! The universe spoke to us then, through the opening, though it did not use words. “Not now,� it said. Not now. Your journeys are not complete. Your destinies lie before you still. And there was a brilliant light, an all-encompassing light, the mighty light of ten thousand suns. And the door closed. And the light was gone. They took him away after that. With much activity and talking and planning, they lifted him and they carried him away. And it was like he took a piece of me with him. In him. And a part of him was left with me. In me. And a part of the universe, a part of the light, was in us both, And it stayed there. It stays there still. Forever. We were given a gift that day, he and I. A gift from the cosmos. We were allowed to see the light. To touch infinity. We became a part, a little part, an important part, of something very, very big and very, very grand. He is on his journey now, I know that. It is an important journey. A gifted journey. He is going places and seeing life in a way that I never can. Ever. Perhaps that none of us ever can. I hope that it is a grand and wonderful journey. I think that it will be. I look forward to one day, during his journey, when he might come back to visit me. Maybe he will talk to me. Slowly. He will tell me of the wonders he has seen and known. And I will listen. For he is like unto me. He is my brother. He is like a rock. And we have long journeys before us, he and I... to our destinies, whatever and wherever they may be.
Summer 2011
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Duke City Fit Mountain Biking
Ken Orth
White Mesa Whenever I bring up the idea of going mountain biking with my two boys, the response is always the same, and it is unanimous… when are we going back to White Mesa? We biked it about 4 years ago and the whole family, my wife and I included, came away thinking it was the best biking trip we’ve ever done. But in the ensuing years, things have gotten in the way of our return… schedules and commitments certainly, but mostly it was my desire to try new places. “We’ve already done that,” I’d say. We’ve gotta try this place or that. So we’d do those. And we’ve found some mighty fine rides, to be sure. But in reality, the king of the bike rides, always, in the back of our minds and always the standard by which others are judged, White Mesa. When I finally gave into their demands, then, (and my own, for that matter) and decided we needed to return to the mesa, it put a spring back in all of our steps. A spark. For the few days leading up to it there was an excitement in the air. And for a change, with teenage boys, I dig not have to drag them out of bed on a Saturday. They were up and motivated and even helped load the bikes and gear without any prodding. That in itself is a ringing endorsement for White Mesa. It is a 45 minute drive to get there, northwest through and past Bernalillo. Make that an hour if you stop at Badass Coffee. How could we not? As you head that way, amidst the glory of the badlands, there is suddenly one mesa that stands out from the others. Straight ahead. The highway is aimed right at it. Big and white. They mine gypsum up there. The bike trails are actually not on that mesa. It’s just a landmark. The trails are
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behind it, a couple miles to the west. A brown BLM sign points the way. The parking lot on this Saturday has four cars in it. We are the fifth. But one of ‘em is getting loaded up to go, the two guys and their bikes obviously a little tired and dusty from their adventure. “How was it?” I ask them. “Good. But a lot of loose sand. It was tough biking, that last couple miles.” “On the spine?” I ask, incredulous. It was not what I remembered or expected. “Yup.” It was after they left, as I stared after them, that I figured out what had happened, too late to inform them of their mistake. I remembered that as we drove up they had come riding into the parking lot from the opposite direction, down the road. This meant, of course, that they had not ridden back ON the spine, but on the old road down below. West of it. Big mistake. That road is a lot of loose sand. Oh well. The spine is a ridge of mountainous terrain that runs north-south along the west side of the area. It is very reminiscent, from many viewpoints along the trail, of the spine of a dragon. Indeed, that is its name: The Spine of the Dragon. The trail, if you can believe it,
runs right along the very top of that spine. In many places along that trail, a rider is looking off and DOWN on both sides. It is a singularly spectacular ride. (The bikers in the photo above are looking right at the Spine on the opposite side.) But we save the spine for the end. The basic ride is a loop (8 miles?) around a massive canyon. If you ride around it counter-clockwise, as we do, the spine is the final, long, exhilarating leg. But that will come later. I will tell you now, so that it doesn’t surprise you as it apparently did my boys… the initial ascent up out of the parking lot is a doozy. It is long and it is uphill on a dirt track with little in the way of scenery to distract you. Go ahead and bitch about it, you won’t be the first. But then, when we finally mount the edge of the canyon, all of that grumbling disappears. Right now. There is a breeze up here, and a view down into a long deep canyon that stretches away for miles into the distance. And the colors! How can there be so many shades of red and orange and green and gray? That, all under the clear blue sky with nary a cloud. It’s like technicolor. It’s like somebody turned up the saturation level. It is, truthfully, breathtaking. To think that you are going to ride your bike in and around that! The spark of enthusiasm that we felt a few days ago returns now with a vigor. Just looking out over it , at the trails you can see here and there, over on the spine, down in the valley… just looking at it gets the adrenaline flowing and just a little bit of giddiness. I think I want to stand here for a while, astride my bike, on the edge, and suck it all in. The grandeur. The joy. But my boys are of a different opinion. “We didn’t come here to stand and gawk like a tourist,” they chide me, and are off. They go rocketing down the trail, around a gully and a twisted dead tree, over some rocks, dipping down
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Duke City Fit through an arroyo like a roller coaster, whooping all the way. I swear, I spend the first 10 minutes of the ride with a big ol’ stupid grin plastered all over my face. I can’t help it. The boys would give me grief about it, I know, except that they’re way ahead and too occupied to be looking back at dad and mom. That, and they’ve got big ol’ stupid grins plastered all over their faces too. The ride around counter-clockwise, to the east and then north is relatively level. “Relatively” is a relative term. It has many dips and drops and climbs and scrambles, but none are real long. It gradually descends, over miles, to the bottom of the canyon at the north end. But what a spectacular journey it is. We dismount occasionally, my wife and I more often than the boys, to go up or down particularly steep or rocky spots. There are several good spots to stop and sit on the rocky edges to stare out over the canyon and down into the abyss. An astute observer might notice the rounded, prominent nub that is Cabezon Peak off to the northwest. It becomes more apparent and majestic later, from atop the spine. Along the way down, around a rounded hill, I notice the telltale, white, crusty signs of evaporated water. There is a travertine spring on top of that hill, leaving the mineral deposits for so many years, salty and old. A strange thing, it seems, for right here in the middle of this desert. Most peculiar, mama. At the far north end, curving around to the west, we encounter the sandy-soiled road that I mentioned earlier. It runs right alongside, but far above, the Rio Salida. The Salt River. Aptly named, it is a white swath running off to the northeast. The sandy road we are on is a pain in the butt. We end up walking quite a bit. Fortunately, though, we don’t have to take it for that long, a half mile perhaps. And there is an interesting break along the way in the form of an old ghost homestead that gives us a reason to take a break and explore. A big snake startles us, slithering away into the sagebrush, and reminds us that we need to pay attention. This is the desert. I think it is a king snake. There are no rattles. On this west side, we have to ascend up onto the spine. This where the riders we met earlier went astray. You CAN stay on this road, this sandy road, all the way back out. But that would be a travesty. To get up there though, you need to mosey on down the road for another quarter mile or so past the homestead. Do not go up the jeep trails that ascend right there. They go up on the peak with the powerline poles, but descend abruptly down a cliff face that is a difficult, dangerous path… down which you must carry your bike. Not us. Instead, there is a notch in the spine, marked by a big sign with the number “304” on it (signifying a buried pipeline). The switchbacks there, through a gate in the fence, give a rugged, walk-it-up way up to the spine. Eminently worth doing. For, at the top of those switchbacks, we are on the spine! The Spine of the Dragon. (I just like to say it). The rest of the ride, before this… well… it was just a preamble, really. A warm up. This is the real deal. This is the top of the world, right here. This is Cabezon looking over your shoulder. This is wind in your hair, sun in your face, adrenaline in your blood, and joy in your heart. This is the high desert, on a bike, like you’ve never seen it. This is the way it is supposed to be. In your dreams. White Mesa. The Spine of the Dragon. Mountain biking at its finest. When are we coming back?
Rio Rancho 896-4700 909 36th Place SE
Albuquerque HighDesertBicycles.com
842-8260 8110 Louisiana NE
See more pictures of White Mesa in the Center Spread on Page 16 and 17.
If you are going:
We get rental bikes from High Desert Bikes. You can see their ad on this page. High Desert Bikes is our only source for all things bicycle, from information to repairs to new bikes. They have our trust and our endorsement. They are simply the best bike stores hereabouts. White Mesa is open and barren with almost no shade. It will be hot there. Go early in the morning. Take lots of water. The travertine springs are behind and up the hill opposite trail marker 10. There are some more springs down at the bottom, to the east a little around trail marker 9. To get to White Mesa Bike Trails, head west off I-25 on highway 550 about 20 miles. Through Bernalillo. There is a brown BLM sign marking the turnoff, to the west, on Cabezon Road. Go about 4 miles on the gravel road, staying on the main road. Obvious, fenced parking lot on the right side with picnic tables. There may be maps at the trailhead. Don’t count on it. Better to get the map online and print it out. Google “White Mesa Bike Trails”, or go to www.blm.gov/nm and select the “Rio Puerco” area on the map then find “White Mesa Bike Trails” under “Outdoor Recreation”. They have a pocket size, printable map.
Summer 2011
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Duke City Fit Dr Jason
Beautiful Back Have you ever wanted a V-tapered back that would make women swoon? Have you ever wanted to wear a backless dress but didn’t feel you had the back for it? Most men wish they could have a strong back like Ancient Greek Olympic wrestler Milo of Croton, who trained by carrying a calf on his back every day, while most women wish they could flaunt an hourglass back like 1950s film star Sophia Loren, causing men to drop the calf in admiration. In addition to its physical appeal, the back serves many important functions, primary among them protecting your spine. The most notable feature of the back is the vertebral column, a series of 24 odd-shaped bones that link together from the base or your skull to the top of your butt. Each vertebra contains a hole through which many nerves pass through, forming the spinal cord, connecting your brain to the rest of your body. Given the surface area it occupies on your body, it’s no surprise that the back is comprised of many muscles: the superficial and intermediate muscles, which move the upper arms and shoulders, include the trapezius, latissimus dorsi, rhomboideus major, rhomboideus minor, serratus anterior, serratus posterior superior, and serratus posterior inferior. The deep muscles, which support the torso and move the vertebral column, include the iliocostalis, longissimus, and spinalis (collectively referred to as the erector spinae), semispinalis, interspinales, intertransversarii, levator costarum, rotatores, and multifidus. Of all these muscles, the trapezius and latissimus dorsi dominate the back. The trapezius is a flat, triangular-shaped muscle that originates from the occipital bone at the back of your skull and the spinous processes of the seventh cervical and all twelve thoracic vertebrae. The muscle fibers, which run downward from the skull and sweep out laterally, upward from the thoracic vertebrae and sweep out laterally, and horizontally from the cervical vertebra, insert into the back of the clavicle (collarbone), the acromion (the bony prominence on your shoulder), and the spine of the scapula. The two trapezius muscles, which together resemble a diamond, rotate and adduct the scapula. The latissimus dorsi originates from the spinous processes of the lower six thoracic and all lumbar vertebrae, sacrum, posterior iliac crest (hip bone), and lower four ribs and inserts into the humerus bone in your upper arm. It extends, adducts, and rotates the arm inward and draws the shoulder downward and backward. The rhomboideus major originates from the spinous processes of the second through fifth thoracic vertebrae and inserts into the base of the spine of the scapula. The rhomboideus minor originates from the spinous processes of the seventh cervical and first thoracic vertebrae and inserts into the base of the spine of the scapula. Together, the rhomboids adduct and rotate the scapula to assist in adduction of the arm. The dominant lower back muscles are the erector spinae, which originate from the iliac crest, sacrum, and spinous processes of the last two thoracic and all lumbar vertebrae and insert into the lower six ribs and the transverse and spinous processes of the thoracic vertebrae. They extend the vertebral column. You can train your back forever and it still won’t have a V-taper or look like an hourglass unless you eliminate the fat around your waistline. So there really are two parts to getting the back you want—making the muscles slightly bigger and more defined through strength training and (here’s the more important part) decreasing your body fat percentage so you can acquire the shape you want. To make women swoon at the sight of your V-taper, or to make men drool at the sight of your hourglass figure, follow this training program. And if you train hard enough, maybe next time you go out on the town, you’ll be able to wear that backless dress—and you won’t have to carry a calf on your back.
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Beautiful Back Exercises Lat Pull-Downs: Sit at the lat pull-down machine with your back straight, thighs under the support pads, and your feet flat on the floor. Grab the bar with an overhand grip and your arms greater than shoulder-width apart. Pull the bar down in front of you until it reaches your upper chest, just below your chin. Extend your arms to lower the weight back to the starting position. Seated Row: Sit on the seat of the seated row machine, with your back straight, chest flat against the support pad, and your feet flat on the floor or on the foot rest. Grab the handles at chest level with your palms facing in. Use your back muscles to pull the handles into your body until they meet the sides of your chest. Extend your arms to lower the weight back to the starting position. Upright Barbell Row: Stand with feet shoulder-width apart. Hold a barbell in front of you with an overhand shoulder-width grip. Raise the barbell up by contracting your shoulder muscles until the bar is directly under your chin. Your elbows should be higher than the bar. Lower the barbell back down to the start position. Cable Cross-Overs: With the pulley set down by your feet, stand with feet shoulder-width apart next to the pulley. Bend down to grab the pulley across your body with an overhand grip. Stand up while holding the pulley. Your hand should touch your opposite hip. Use your upper back muscles to lift your arm up and away from your body until your arm is fully extended. Lower your arm back down across your body to lower the weight to the start position. Dr. Jason Karp owns RunCoachJason.com and is a nationally recognized running coach, speaker, and writer. He is a 2011 IDEA Personal Trainer of the Year award finalist. He holds a Ph.D. in exercise physiology and is founder of REVO2LT Running Team™ and Dr. Karp’s Run-Fit Boot Camp. He writes for international running, coaching, and fitness magazines, is the author of 101 Developmental Concepts & Workouts for Cross Country Runners and the forthcoming 101 Winning Racing Strategies and Women’s Running Bible, and is a frequent presenter at national fitness and coaching conferences. Subscribe to his free e-mail newsletter at www.runcoachjason.com/newsletter.
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Duke City Fit Demand Soars For Relief of Severe Neck and Back Pain! People Are Swarming in Overwhelming Numbers For Treatment At The New Mexico Back Institute.Treatments are FDA Cleared, No Side Effects & Best Of All... It’s Non-Surgical & Painless!!
Denver, CO – Recent medical breakthroughs have led to the development of advanced technologies to relieve severe back and neck pain without drugs or surgery. Through the combination of proven scientific principles, the latest technological developments and the brilliant work of physicians and medical engineers– this space age technology is available to the general public via licensed and trained doctors, in its incredible DRX 9000 spinal decompression equipment. The DRX 9000 is an FDA cleared medical technology for providing True Spinal Decompression and has been clinically proven with up to an 88.9% success rate with back pain and symptoms associated with hernated and/or bulging discs...even after failed surgery. WHY SO MUCH EXCITEMENT? Since 60% of spinal fusion surgery patients continue to suffer and conventional treatments such as medications, injections and exercise therapy offer temporary results, the future is bleak. The treatment program at The New Mexico Back Institute works for: • Back and Neck Pain • Sciatica/Numbness “ I had such intense pain from a sec- • Herniated and/or bulging ond herniated disc that I could not discs (single or multiple) walk without the aid of crutches. • Degenerative disc disease Couldn’t shower or even dress and was out of work for a month. After • A relapse or failure 3 weeks of treatments my pain was following surgery GONE! I have recommended this procedure to at least seven people. I • Facet syndromes pray that they try it.” ~ Eva Wilkstrom, Denver • Spinal Stenosis • Spondylolisthesis CLINICAL RESULTS Several university studies at Johns Hopkins, Stanford and Duke have confirmed what doctors in practice have known for years, the treatments plain WORK! Dr. John Leslie, who is a clinical researcher from the prestigious Mayo Clinic reports a 50% relief of back and leg pain after 2 weeks and an overall 88.9% success rate at the end of a six week protocol. Our own case studies have shown 50% reduction of disc protrusions after 4 weeks relieving the pressure on the sensitive nerves, thus reducing your pain. HOW IT WORKS The advanced computer system automatically adjusts to the proper angle of decompression, allowing us to target specific discs...that are causing your pain and symptoms.
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The gentle decompressive forces utilize a logarithmic curve to avoid proprioceptor (pain) response, which would create muscle spasm. The split table design decreases friction and allows gentle separation of the vertebra to reduce pressures on the tissues causing pain and encourage hydration of the discs. PAIN-LESS TREATMENTS Patients describe the treatment as a gentle, painless, intermittent pulling of your back. Many patients actually fall asleep during treatment! A spinal strengthening and stabilization program is often included with the treatment protocol in order to achieve optimal long term results. The number and duration of treatments are determined by the supervising physician. Many patients get substantial, immediate relief after just a few treatments. GETTING STARTED Call one of the Albuquerque area clinics to schedule a no-obligation consultation. Only a consultation and evaluation by the doctor can determine if you qualify for this treatment and the number and length of the care plan. The New Mexico Back Institute has more experience with decompression than any other health center in New Mexico. MENTION THIS AD FOR A COMPLIMENTARY CONSULTATION
The New Mexico Back Institute
NE HEIGHTS - 8001 Wyoming Blvd. NE
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WESTSIDE - 1634 Alameda Blvd. NW
505.899.7777 Summer 2011
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Duke City Fit
c s i D
Ke n Orth
f l Go
“Birdie?”
“Fore!”
“It’s down there somewhere”
Sometimes
events conspire to push you somewhere you had no intention, ever, of going. For me, Frisbee Golf is one of those places… an activity out there on the fringe that I’d heard about, read about, but never really seriously considered to be something I’d do. Photograph it, perhaps, I thought. Wander around with some college kids down at UNM and get a story. Maybe. Not likely though. And certainly not very high on my “to do” list. Ah, but life sometimes has its own ideas. Event number 1. So there we were in Chicago last summer, my son and I, staying with my old college roommate for a few days. His son, coincidentally, was home from the university and the 4 of us sat around the breakfast table discussing our possible day’s itinerary. Turns out his son had, of late, gotten into a new sport. Disc golf. (That’s the generic, law-suit free name for Frisbee Golf). He thought that we all ought to head out and give it the old “what for”. Heck, it would even be kind of a “bonding” thing. That father-son thing. It was something we could all do together, it wouldn’t require a whole lot of experience, and it would get us a little exercise outside. Okay, let’s do this thing. So we did. His son rounded us up some discs… they’re slightly different from regular old Frisbees… a little smaller, heavier, and with sharper edges, you don’t have to “catch” the things, for heavens sake… and without much preamble we were out in the boonies tossing Frisbees around in the muggy Chicago sunshine. To make a long story short, we had a blast. We tried to curve around trees and over bushes, laughing and joking at our spectacular failures and occasional triumphs. We kept our eyes open for poison ivy, dodged and swatted at mosquitos in a couple spots down there by the creek, spent a lot of time looking for each other’s discs, blew out a flip-flop somewhere on the back nine, and had a beverage or two afterward with a life-size cutout of “the most interesting man in the world” hovering over our table. It was a memorable, enjoyable outing. We may have even bonded. Event number 2. Later that year, last year, back here in the Duke City, a buddy of mine, having heard the tale of our Chi-town adventures, gave both my son and I creative gifts for Christmas… 3-disc “starter sets” for disc golf. We were now armed and dangerous. Event number 3 I was over at a community center this spring to do a story on the Senior Olympics. Badminton, if you can believe it. There’s probably a story about it somewhere, elsewhere, in this very paper. But anyway, in talking to one of the players, I discovered that his true sporting love was not really badminton, but disc golf.
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Really? He had, in fact, even taught college level classes, down in Louisiana, on disc golf! “Would you be interested in taking my buddy and me out for a round or two and kinda show us the ropes?” Most certainly. Absolutely. Love to. Let’s go. There are five disc golf courses in the Albuquerque metro area. Two of them, relatively close to each other in Rio Rancho, are kinda wideopen, easier courses and make for a good, beginner-level, double-header. So that’s what we did. We met up with Ron, our erstwhile instructor on a sunny weekday morning at Vista Hills park, just off of Coors between Southern and Northern. We two had our “starter sets” of 3 discs each… a long-range, a mid-range, and a “putter”, shiny and new. Ron carried 2 discs, both obviously well-used, scuffed and scratched. Most of the rules are self-evident. It’s golf, for heaven’s sake. How difficult can it be? Start at the tee, heave the thing as far as you can in the right general direction, watch it curve and bend and get carried with the wind, figure out where it ended up, pick it up and heave it again, and repeat until you get it in that basket over there. Most of the holes are Par 3, which is to say, you’re trying to get the disc into the basket in 3 throws, though there are occasional 4’s and 5’s. Nothing to it. Well, nothing except the wind, the cacti, the occasional tree, and the backyards that line one side of the course. The backyards are out of bounds. At least there’s not poison ivy and mosquitos to be concerned with. “If you put it into the street or into a backyard, you have to take a penalty stroke. And whatever you do, don’t put it in THAT backyard over there… there’s a big dog in there that not only hates intruders, but he’s taken to chewing up errant frisbees.” Great. Ron also has to show us how to throw a disc “overhand”. You have to be able to do that to get any kind of reasonable distance on your throw. I have never, ever thrown a disc overhand before, and it takes a little while to get the hang of it. But hey, by sometime in the back nine I’m getting fairly flat, accurate throws, and I’m able to hover around par on most holes. The hole, by the way, as I mentioned earlier, is actually a basket. A metal basket with chains hanging down from above the middle of it. Smack the chains with your disc, and it drops down into the basket. But, like regular golf, if you go at it with vigor and miss the chains, well, you may end up way over there, working on a bogey. The courses around here, as you might expect, are more wide open than they probably are most places. Certainly Chicago. This is the high desert, after all. The course at Vista Hills, the first we visited, however, is actually rolling grassy hills with just a few strategically placed trees. The backyards along one side are the main antagonists. That and the wind. The course at Canyon Park is more what you’d expect of a desert. It is down, more or less, in a long wide arroyo and as such it is less susceptible, apparently, to the wind. It also sports more yuccas and prickly pears and sandy, rocky fairways.You might well spot a lizard or a roadrunner. Unfortunately, on the courses we played, and I suspect on the others, too, there is a
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minor problem with the maintenance. Sign maintenance in particular. Many of the signs that indicate tees, distances, and where the baskets are… well, they’ve been vandalized or are missing completely. This can make it a little difficult for a first timer. You might need to walk the course, once, to get the lay of the land. But you know what?, on a sunny New Mexico day, there are a whole lot of worse ways to be spending your time. Aside from the sign issue, our Enchanted adventure with disc golf was pleasant indeed. It was outside, it was social, it was challenging but not overly difficult, and it can obviously be played by people of all ages. Vista Hills provides wonderfully scenic views of the Sandias in the distance, and the Canyon Park course lets you get more intimate with our desert flora. Both provide plenty of sunshine and fresh air. What more can you ask for? Epilogue After our pair of courses in Rio Rancho, I heard a little bit about a difficult but wonderful course down south of town, south of the airport… the Brent Baca Memorial course. Being of unsound mind and adventurous spirit, I decided I’d go down there and check it out. On the weekday afternoon that I showed up, there was no one around. No one. Not a soul in sight. It was, literally, out in the boonies. It was… out in the darn desert. Scrub brush. Cacti. Massive, canyon-like arroyos. Rabbits, roadrunners, hawks. I’m surprised I didn’t see any snakes. There are 18 LONG holes on this course, and simply walking it took me an hour and a half. I decided to walk it, though I had my discs with me, because I couldn’t even see the basket at all from the first tee. It was over THAT way, a blue arrow told me. Over all those scrub bushes.
Summer 2011
What a course! I had a great time simply walking it, like a puzzle, trying to find tees and baskets. This is not a course for the faint of heart. And it will, I imagine, put a beginner in his place. But what a fun time getting set back it would be! Some of the baskets are on the edge of the canyon-like arroyo. If it goes down there, I imagine you leave it and retrieve it later when a couple of the holes cross through the arroyo at a shallower spot. Some of the baskets are nestled into the trees. Most are difficult to see, much less approach with a frisbee. One hole and fairway sits amidst a jungle of ancient steel girders. Rusty orange, they added a strange vibration to the course. Like you were playing in the ruins of a once great civilization. Now reduced to disc golf. Strangely, though, it all fit. Afterward, tired and exhilarated, back at my car as I prepared to leave, someone else arrived to play the course. He was a veteran, obviously, as he changed into boots and dragged out his worn discs. He told me that you get used to the placement of the baskets after you’ve played it a few times. And indeed, there is a league that plays there every Thursday late afternoon. Its a par 58 course. All baskets are Par 3 except 9, 14, 16, and 18, which are Par 4’s. He has played it a bunch and told me he manages to get about a 72 usually. I figure I’d be around a hundred. If you want a real taste of the desert while you toss frisbees around, this is the place. See a couple photos of the Brent Baca course in the Center Spread on page 17. Wanna know more about Disc Golf?... in Albuquerque or in general. There’s more back on Page 30 (inside back page). Look under “Disc Golf”.
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Duke City Fit
Truly Fit: Jake Lawrence
Focus... keep moving... stay balanced... keep breathing... stay confident.... believe... trust your fitness. These words keep us on track, keeping the mind sharp and the body fueled with positive energy. Whether it be climbing higher and higher where the air is quickly thinning, plunging down that steep mountain face into the unknown, or staying on the heels of the athlete in front of you in the local 5K or sprint triathlon, the exhilaration that comes from knowing you completed your goal and gave it 100% is the reward. Hopefully I now have your attention! In the next few paragraphs I intend to lay out a simple plan for you to follow, focusing on making better lifestyle decisions, and eliminating potential road blocks to success. Being a fitness professional, the question I often get asked pertaining to health and fitness is, “What do YOU do?” My answer is simple: it’s how I live my life. The lifestyle we choose is the biggest determinate of the image we convey and the activities we pursue. Now I don’t want to give the wrong impression. I’m not spending hours every day training, preparing specific meals or following a super strict diet. Between work, family and social commitments I’ve had to create a flow to my days that prioritizes my health. To do this I set multiple goals on a short term, often daily, basis. This makes it easy and unavoidable for me to analyze successes and failures, what is easy and what is hard, what I’m doing and what I’m avoiding. Trust me, I see this on a daily basis, with my spouse and multiple clients, all of whom have these same commitments. Consistency is the key. Our days are driven by all of the choices we make, good or bad. With that said, I’m a huge believer in taking hundreds of small steps, making 1%, incremental, improvements every day. Repeating positive healthy behaviors leads to steady results. Getting up early enough to eat a nutritious breakfast... success. Creating a 60 minute window for your fitness... success. Consulting a professional about your fitness goals, planning a path to achievement... success.
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Small Steps, Big Rewards Change is always one step away, whether that be positive, or negative is completely up to you. I’m a big believer in the saying, “We are what we repeatedly do.” If that is making excuses or being defensive for your actions, then that is what you become, a passenger. If it is remaining positive and believing that any healthy habit or behavior you choose to partake in or place emphasis on is enhancing your life, then you will be the driver. Health and fitness is extremely mental. If asked to place a % from 1-100 on just how much of it is mental I would say 90%. You can’t back into any successful venture. We must step forward, and continue stepping forward to break through the barriers. Remove fear from your vocabulary! Fear of failure is a huge impediment to success. Instead, move to a feeling of expecting success, and enjoying the process of learning. As we age, and our commitments and focus is divided in many directions it is easy to lose the individuality that formed the person you are now. You have the ability to be healthy and continue to improve yourself as long as you live! Small choices, consistently, lead to success and accomplishment. Developing healthy habits improves our confidence in our bodies and gives freedom to live life how it was intended. To never stop exploring and learning, trying new things, and removing the word and feeling of fear from our lives. Be simple in your mind and actions. Think about these things as we next look at three general steps to begin making changes. First step: Take an honest evaluation of where you are now, day one, the current “you”. This may include weighing yourself, determining your BMI and % body fat. I would also include taking a current fitness evaluation as well. How many squats can you do in a minute? How many pushups? Situps? How fast can you run/walk a mile? Start keeping a food journal. Write down everything you are eating and drinking. This step will provide you with a list of factual numbers and totals to which you can compare your future fitness and nutritional levels.
Second step: Define a short term goal, 6 weeks from your start date. Write down your goal. Make it visible by posting it on your mirror, fridge, cell phone, etc. Developing daily positive lifestyle habits is a great first step. Getting regular sleep, drinking more water, eating a healthy breakfast. Scheduling 30 minutes per day for unique movement, which for me is focused exercise. Not yard work, house cleaning, or chores, but a time for you to focus on yourself. This can include strength training, yoga/pilates/ flexibility or cardiovascular fitness. Keep a journal or online blog. Twitter and Facebook also offer an easy way of logging and tracking activity. Third step: Develop a support team. Identify individuals or groups of people that you can count on to help you achieve your goals. Family members, friends, co-workers, a personal trainer, fitness class or group, nutritionist, chiropractor, massage therapist. Make a list and ask them to be a part of your team. You may be surprised at just how willing your community is to help you succeed. By outlining each step you will have a clear direction and plan of action. Be honest in both your faults and successes. Learn what works for you and what doesn’t. Use this information to discover your unique path to lifestyle fitness. Stay humble in your goals and allow yourself to be happy and proud of accomplishments! Remember, fitness is personal, have fun. There is no right or wrong way, but there needs to be a way. As Albert Einstein was quoted, “If you want to live a happy life, tie it to a goal, not to people or things.” Be the change you hope to see in your family and in your broader community! Jake Lawrence is a Personal Trainer and owner of Xclusive Fitness Professionals, Xclusive Fitness Studio in Albuquerque. He is a lifestyle fitness advocate, a mentor, and a coach. He offers consulting services, private training, small group training, and circuit training classes. (505) 715-9316 www.xclusivefitness.com
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Duke City Fit
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FOR MORE INFO: Check us out on the web: www.suntoucher.com Phone us: 505-400-5590 or Email: climb@suntoucher.com Summer 2011
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Duke City Fit
Hiking and Travel
The
Rare Road Isabel Bearman-Bucher
Not to be confused with the High Road to Taos - this Rare Road to or from Taos is an adventure of pure experimentation and serendipity. We’ve got a place in the mountains there, and are often going and coming. A couple of years ago, after questioning me as to whether I’d be game for an adventure, a volunteer at the Pilar Visitor’s Center mapped it out for me. I listened to his voice, caught his enthusiasm, and knew it was going to be good. It has been, and I now consider the trip an old friend, if one can consider immense vistas, the little northern New Mexico towns, the green of summer and the amber of autumn, and a journey, in that frame of reference. What’s even better, is that the Orilla Verde area offers six great hiking trails from moderate to easy; nine miles to a short 0.8 Biking? You bet, on the La Vista Verde Trail. So, if you’re on your way to or from Taos, want a good hike, want to camp, want a visual adventure because you’re lucky enough to be rich in “free time, ” try this jaunt. You won’t be disappointed. And, make sure to put the Poco Loco Grocery and Eatery at Carson, NM on your time table. “Where is THAT?” I’m hearing you say, which is exactly what I said when the volunteer guy told me about it. “Like, I’ve lived here most of my life and have never heard of CARSON.” Carson is composed of exactly two buildings - the P.O., run by Trudy, my new friend, and the Poco Loco eatery, which is an absolute experience, especially if some of the reclusive locals come in for lunch. Years back, in the 60’s, hippies arrived from all over the world, much to the consternation of most of the area locals. In time, maybe three thousand went back to their own idea of civilization, but a few real dye-hards stayed, and it’s these rich and rare humanoids that frequent Poco Loco - itself a rich, fixed trailer with an added front porch and somewhat white dining furniture. Inside, there’s a whatnot store, grocery, great greeting card selections, some rare posters scotch taped to the walls, and absolutely great food at a great value. Game? Let’s go. First destination is a turn onto 570 off of 68 through the quiet little hamlet of Pilar. This pops you out onto the BLM-run Orilla Verde Recreation Area and its seven campgrounds that curl up all along the Rio Grande. Summers, it runs lazy and warm and is home
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to native brown, German brown trouts, rainbows, and northern Pike. Gotta have a license here and be older than 12. Quiet is enforced through Pilar. Maybe folks are swimming, which is not suggested by the BLM due to currents, but ... A foot soak? Been there, done this. There’s maybe a raft here or there, a boat launch site, maybe a muskrat is swimming, or there’s evidence of beaver. Maybe just remind yourself how to skip rocks across the water. If you want a campground for a family reunion, an RV hookup, a single campsite, a shower Orilla has all of this. For this writer, it was the La Vista Verde Trail hike that called, found easily from the north side of 567, sporting a big sign. So, on a warm summer day, the usual suspects started their adventure together - yet another hike as friends who’ve been sharing the trail together for decades. La Vista Verde is a gentle 2.5 miler, pretty flat, with stunning views of the volcanic charcoal colored cliffs that have been carved by the Rio for thousands of years. If Duke City Fit readers have guests not so used to the trek pace, this is the hike, as is the whole area. Even for the seasoned hiker, shutting off the time switch, with a meander in mind gives permission to toss out all demands one places on the self. A nice visible trail leads here and there through deep green juniper. Carved rocks show their endurance... sporting folds, swirls and blended colors of the some million years of presence, often allowing a huge pinon to grow artfully around its mass. There’s petroglyphs there, and this writer is still looking. Hawks, turkey buzzards and crows soar. If you’re lucky, there’ll be a bald eagle. Maybe there’s a rustle in the bushes that reveals the white tail of the mule deer. A meadowlark throws its song into the perfect day. We stop and turn back often to catch glimpses of the wandering Rio between green banks, sending our gazes upwards, so glad for our clear New Mexico blue. Scents mingle - Ephedra, creosote bush, pinon. It rained during the night, and the vegetation sings from the richness of needs being fully met. I look at my friends, now clumped, quiet in our own worlds, knowing, we too, are rich in having our needs fully met on this day. The hike wanders until we see ... a wooden carved bench. It’s placed at the end of La Vista Verde - and the reason for the name of this trail becomes so clear. In all
the years I’ve traveled up and down New Mexico’s Rio Grande, there is no vista to compare with this one - the reason for the gift of the bench is so utterly right. The person’s name, in whose memory this gift was placed, is inscribed on a small brass plate. The sun catches it and it winks at us. Such a place of beauty. We all know we will forever return to this trail. “You want an adventure,” I say to my friends, as we turn the car towards a metal bridge, take a sharp left and begin the upward slow-go on a well maintained gravel road. “Hey, don’t look like that,” I chide. “Great sandwiches, and health food stuff.” Every turn of the tires crunching on the steep, graveled road leads to wider vistas, until at last, we top out, seeing snow-covered Wheeler peak in the distance. Another left onto 567 at the top of the mesa leads to Carson and Poco Loco General Store. The group gets out and wanders in. Couple of old guys are shooting the breeze in the corner; Trudy comes over for a visit. I eat a huge turkey sandwich and do the usual peruse of the greeting cards that are heavy into female side-swiping. “Go about 14 miles and turn right when you see a sign that says pigs” advises Eric Bissell, owner, and daily lunch creator. “There’s a propane station there, and you go towards Abiquiu and Ojo Calente. El Rito is Hwy 111.” The green of northern New Mexico spreads out in front of us. We wander on down to 285, taking 111 to El Rito like Eric said. Anybody wanting a photo op, this little green valley town is full of possibilities from trucks in pastures, to shadows on adobe walls, ancient rock buildings, a little lake, streams and maybe an entire pen full of the biggest bulls you ever saw. From there it’s to the Ranger Station for a clean restroom, onto 554 to Abiquiu, and finally 84 home to Albuquerque. One can reverse it - catching the road out of Abiquiu and wandering up north through all the ancient little hidden places, finally ending up in Taos. Got the time? Take the Rare Road to or from Taos. The author of this story, Isabel Bearman-Bucher, has a wonderful book out... “Nonno’s Monkey, An Italian-American Memoir”. For some free chapters go to: www.isabelbucher.com and click “store”.
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Duke City Fit Transcend Your Limits . . .
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ORILLA VERDE CAMPGROUNDS: . Open all year - 6 a.m to 10 p.m . 7 campgrounds available w/tables and fire grills/no sewers/2 offer RV elec. hookups . Overnight requires permit and payment: $7 for one car $10 for two - with max 8 per site ROAD NUMBERS: RV’s $15 285 to 68 (Espanola) $5 primitive campsite 68 to 570 (Pilar) Pay showers available at two sites 570 to 567 285 to 111 POCO LOCO GENERAL STORE: 111 to 554 509 Highway 567, Taos, 87571, 554 to 84 575-751-0223 HIKING TRAILS OF ORILLA VERDE: . La Vista Verde: 2.50 round trip - easy . Las Minas Trail - 0.5 to overlook, difficult past that. Get info at the visitor center . The West Rim Trail - moderate to easy - 18 miles round trip . Petaca Point Trail - moderate to easy - 8 miles round trip . Picurus Trail - 1.6 round trip - difficult - stunning views
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The Rare Road
RIO GRANDE GORGE VISITOR CENTER (at Pilar) : . Open 7 days a week 8:30 a.m. to 4:30 p.m. . 575-751-4899 . Check on other hike oportunities and ask about the guided Saturday hikes in the area . Buy permits for Orilla Verde Campgrounds and get information, including wood for purchase for a campfire.
Summer 2011
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285 567
111
554
Taos 570
Abiquiu
68
Pilar
84
Orilla Verde Rec Area
285 84
Poco Loco Carson, NM
68
Espanola
285 / 84
Los Alamos Rio Grande
Santa Fe
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The two photographs to the right are from the “Brent Baca Memorial Disc Golf Course”, south of the airport. A huge, long-eroded arroyo runs through it. A hazard, indeed. Look closely and you can see the red flag and the basket for one of the holes, to the left side of the arroyo. The story is on Page 10.
These three photographs to the left are from the White Mesa Bike Trails. Story Page 6. Top left, you can see a part of the canyon which the trails encircle. Surprisingly, that is NOT “The Spine of the Dragon” runnng down the middle. That is a side trail which goes down into the canyon. The Spine actually is the ridge running to the right of that. A view of the Spine, and the trail that runs along it, as the biker sees it, is to the left. A view from that trail, toward the infamous “Cabezon Peak” is just above.
Duke City Fit
Uncle Pat, Where Are You Now ?
Ken Orth
If you took more than a passing glance at the cover photo on this issue of Duke City Fit, you probably asked yourself the same thing I did… Badminton? Is that a “birdie” he’s hitting? What the heck? And by the way, how old is that guy? When Jim Culpepper mentioned badminton to me, and that’s Jim there on the cover, he of the long legs and long arms... when Jim mentioned badminton… competitive badminton, mind you… well, I didn’t have that kinda picture in my mind. No, no, no, let’s be honest. When I picture badminton, I picture a church social or a family picnic at Altura Park. I have an image of that flimsy net on those flimsy poles held up by flimsy twine cords in a lawn area infringed upon by trees and bushes and folding lawn chairs. I see crazy ol’ Uncle Pat, a racquet in one hand and a beer in the other, smacking’ that damn birdie as hard as he can smack it, darn near straight up. There, it carries in a graceful, slow, arcing trajectory back over the net, WAY over the net, to whomever waits for it over there, ready to return it in kind. There is more than enough time in between hits to take a good slug of beer and maybe yell at the kids to get out of the way...Can’t you see we’re playing a game here? The “games”, as such, could go on for a long time. Indefinitely, really. Until such time as the birdie finally got hung up in the trees or slammed into the net. Then it’d be back to the picnic table for some green-bean casserole and maybe some of that dubious-looking potato salad. Is that Aunt Margie’s stuff? Anyway, that’s the picture I had in my mind’s eye when Jim mentioned that he was competing in badminton. Competing? Don’t you have to have a beer in the other hand to balance things properly? He politely put up with my verbal shenanigans and invited me to come over to one of his practice sessions to see what badminton was really all about. Okay. I can do that. Heck, maybe I’ll even bring my camera along, although I don’t suppose I’ll be needing the fast shutter speed setting, if you know what I mean. I had images of a nice sky shot… the clear blue New Mexico sky with a white “shuttlecock” gracefully arching up there somewhere. Floating. Dreamily. Artistically. I can be such a nerd sometimes. I must have been living under a rock. This ain’t your daddy’s badminton no more. This ain’t the church lawn with lemonade on the side. This is a gym. This is hardwood floors and squeaky tennis shoes and a net pulled taut enough to rebound you and your silly little birdie back into the front row of the bleachers. They’re running around in here smackin’ and squeakin’ and and dinkin’… the familiar and unmistakable sound of a racquet hitting a birdie reverberating around with way too much frequency to allow for a sip of gatorade, much less a beer. They serve backhanded now, all of them. A tiny little thing that barely clears the net and makes the returnee scramble low and hard just to get it back over. It is control and placement that matters now. It’s not that underhanded, high, arcing serve of yesteryear. This ain’t no picnic. It’s serve, dink, smack, squeak, smack, dink, squeak, smack, smack, out! Your serve. I gotta set my shutter speed up. I’m missing it. Heck, before I can even get my camera ready they’ve finished that first game, switched partners, and moved onto another game. Looks like it’s mixed doubles this time. This is the seniors practicing today. The over-fifty crowd. There’s one guy in his eighties. Jim is seventy-five and his partner is a couple years older than that. They’re flying around and sweating hard and laughing and talking and… dang, I had no idea. “You should come over here on Tuesday when the younger crowd plays,” I am told. “Man, they can hit it.” I am hard-pressed to imagine them playing harder. These guys are getting ready, some of them, for the National Senior Olympics. The Nationals! They’ll be held this year in Houston at the end of June. Jim and his partner, Ron, will be competing in the 75 to 79 age bracket, representing the Land of Enchantment.
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“How many teams?” I’m wondering. “In our age bracket?… It’s hard to tell. Twenty maybe. Maybe more. Overall, though, there will be over ten-thousand athletes for the two weeks of the Olympics.” Ten thousand? My mind boggles. “Yeah, the Nationals are held every two
years, and it’s a pretty big deal.” Jim will also be participating in other events. He runs the 5K and the 10K. “That’s what makes him a good badminton player,” his partner tells me. “He’s fast. He’s a runner. He can cover that court.” “Yeah, well, Ron there has more control of his shots,” Jim responds. “He can put that birdie anywhere he wants to. From anywhere.” “That’s what makes us a good team, I guess. We compliment each other.”
The practice goes on for an hour and a half, and they never sit out for long. There’s always another game, another challenge. Changing teams, changing partners, courts, styles. “Badminton is a team sport,” Jim relays to me in one brief break. “That’s a big part of why I like it.” “Running, which I’ve done for much longer, is more of a solitary thing. It’s you against yourself. And sometimes, you know, it’s hard to get yourself motivated. It’s a psychological battle.” “But badminton… well now, badminton is social. It’s communal. We joke and we talk, and also, there’s a sense of community, of a commitment to your team and your friends. It makes it much easier to get going. To get going and keep going.” And then he’s up and off again for another game. Mixed doubles again this time. With Janet? She’s a youngster in this group. Only in her mid fifties. But she’s the one with the control and he’s the one with the speed. And the LONG reach. They’re probably a good team. When I left them all, they were still going at it. Smashing and squeaking and dinking and sweating. And laughing and congratulating each other on good shots and occasionally staring at the ceiling with a look of “Oh my gosh, how did I let that one get away?” You’d think, after all these years of doing stories for Duke City Fit, that I wouldn’t be surprised by much anymore. You’d be wrong. I was wrong. Badminton! Who knew? Uncle Pat, wherever you are, you’d be amazed at where your game has gone. He’d be smiling big. “Hey, back off. Get that camera out the way. Can’t you see they’re playing a game here?”
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at 10,677’ for 2000’ of vertical descent on one of the biggest lift access mountains in North America. Or climb your bike to the top. Either way, flowy lines, sweet berms and plenty of big features await you on 29 miles of new and improved trails for 2011. Or, just ride the lift to the top and hike around. Hey, it’s a resort. Play some golf. And buy a t-shirt that won’t actually embarrass your kids.
Summer 2011
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Duke City Fit
Summertime Recipes Dr Elaine Adams, DC
This has been such a strange spring. Snow in May and then 90 degree temperatures. It’s hard to know in the morning whether to dress for summer or winter. I am seeing a lot of sick people right now and it seems to be related to the stresses of not knowing what season we are traveling through. The wind is creating havoc with my patients who suffer with allergies and being outside in the wind just isn’t any fun. So my avid exercise folks are in the gym but wanting to get outside. We all have to eat and eating for good health is always challenging. I thought I would focus this month on some food solutions for those wanting to eat right no matter what the season. I have been attending water aerobics for the past six months or so and one of the things that I appreciate about my instructor is she writes a newsletter for us about once a month. In that newsletter she drops in little tips about correct form in the pool, how to get the most out of your workout and she also slides in recipes that go along with the healthy lifestyle that we are trying to maintain. I really enjoy her newsletter so I asked her if she would mind if I stole some of her ideas. So with her permission, I would like to copy her style and share some tried and true favorite recipes of mine. Before you head to the kitchen, you need to head to the grocery store. The grocery store is a dangerous place for those who are unprepared or worse yet those who are hungry. Let me give you a couple of quick tips on how to behave in the grocery store. This is all information that you have heard before, but it’s good to be reminded occasionally. First, remember to stay in the outside circle of the store. This is where you will usually find the best foods for you to eat. Fruits, vegetables, healthy meat choices and dairy. The end caps and the inner aisles are where you will find the processed food and the candy and the other food products that you don’t want to incorporate into your food choices. Next you want to go organic whenever possible. We consume too many pesticides and we are paying a price for that consumption. So be selective about the kinds of food that you put into your body. The more organic the better. And take advantage of the farmer’s markets that are plentiful in the summer. Finally, go for a mixture of colors,
the more vivid the better. You know that you are getting many of the vitamins and minerals that you need if you go for the color. A couple of other suggestions that might help with your healthy transition are: 1) forgo the white products. This includes white bread, white potatoes, white rice and white pasta. Try whole wheat as long as you are not gluten intolerant. For those who are living the gluten free life style, try quinoa pasta. It seems to take a little longer to cook, but it tastes like the real deal and it is high in protein, low in fat and gluten free. Go for brown rice and the brown rice derivatives and if you must have bread make sure the package says 100 percent whole wheat. Multigrain sounds good, but it may just be white flour disguised with a few seeds on top. 2) Look for low sodium products especially if you have elevated blood pressure or are looking to drop a few pounds. Add in your own salt and learn to live on less. When choosing salt, choose sea salt. Ok, now that we have our groceries, let’s get on to some favorite recipes. First is a soup that I really enjoy. I like it hot and cold and a serving of the soup (1/4 of the total recipe) is only 198 calories. Try it and let me know what you think. This is called 5 Minute Heat and Go Soup and it is out of a book called the weight loss bible. 1 can (16 ounces) low sodium navy beans, rinsed and drained 1 can (14 ½ ounces) diced tomatoes with green peppers and onions 1 cup water 1 ½ teaspoons dried basil leaves ½ teaspoon low-sodium chicken bouillon granules (organic bouillon?) ½ teaspoon sugar 2 teaspoons olive oil Place all ingredients, except oil, in medium saucepan. Bring to a boil over high heat. Reduce heat and simmer 5 minutes, uncovered. Remove from heat, stir in oil and serve. That is all there is to it. It transports well in a thermos if you want it hot. It makes a great lunch with almost no calories. Everyone has their favorite breakfast shake. This is one of my favorites. Just a little over 200 calories and it will get you going for the day. If you are working out, add some high quality whey protein. Protect those muscles. Often, I will drop in some blueberries just to increase the antioxidant properties of the shake. Here you go with the Banana Yogurt Shake. 1 ½ cups 2% low fat milk 1 teaspoon vanilla Blueberries? 2 peeled ripe bananas ½ teaspoon cinnamon 1 cup low fat plain yogurt Dash ground nutmeg ¼ cup honey 5 ice cubes Combine all of these ingredients except the ice cubes in a blender or a food processor; process until thick and creamy. With motor running, add ice cubes; process until smooth. Pour into tall glasses. Makes 4 cups. IF you are adding whey protein, add it in just before you serve it and stir it with a spoon.
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Snacks are important when you are trying to develop a healthy lifestyle. Everyone says go grab some veggies and let that be your snack. Well, that didn’t cut it for me until I found this recipe for a dip that keeps me running back to my veggies. This is in one of the Biggest Loser cookbooks and it makes me smile every time I make it. They call it Peanutty Sauce. 1 package soft organic tofu ¼ cup organic peanut butter ¼ cup local organic honey (help allergies while you make your veggies tasty) Juice of one lime Put all of these ingredients into a blender or food processer and blend until smooth and creamy then dip your favorite and your not so favorite veggies into this wonderful low calorie dip. The mixture lasts for several days in the refrigerator. Even your friends who aren’t dieting will love this one. Take it to a summer bbq or potluck and enjoy. Another summer favorite of mine is a Grilled Chicken Caesar wrap. It’s easy, packs well for lunches and everyone who has tried them, loves them. 1 boneless, skinless chicken breast 2 leaves romaine lettuce 1 teaspoon low cal Caesar dressing 1 whole wheat, sprouted wheat or quinoa tortilla Grill the chicken breast either on an outside grill or in a grill pan. Slice the chicken breast across the grain. Spread the Caesar dressing across the tortilla and lay the chicken slices on the inside. Nestle in those romaine leaves and roll the whole thing up. Very tasty and very low calorie.
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Now for a great summer dinner. Spiced Turkey with Fruit Salsa. Its easy and it tastes great and it only has 125 calories per serving. 6 ounces turkey breast tenderloin 2 teaspoons lime juice 1 teaspoon mesquite seasoning blend or ground cumin ½ cup frozen pitted sweet cherries, thawed and cut into halves ¼ cup chunkey salsa • Prepare grill for direct grilling. Brush both sides of turkey with lime juice. Sprinkle with mesquite seasoning. • Grill turkey over medium coals 15 to 20 minutes or until turkey is no longer pink in the center and juices run clear, turning once. • Stir together cherries and salsa • Thinly slice turkey. Spoon salsa mixture over turkey. Pair this up with a salad and you have a great summer dinner. Finally the most important meal of the day…..dessert. This is an easy one that is really tasty. Dessert Nachos. 3 (6 to 7 inch) whole wheat tortillas Nonstick cooking spray 1 tablespoon sugar 1/8 teaspoon ground cinnamon Dash ground allspice 1 (6-8 ounce) container fat free sugar free vanilla yogurt (or take a container of yogurt and add vanilla and a little stevia for sweetening and forgo the artificial sweeteners) 1 teaspoon grated orange peel 1 ½ cups strawberries ½ cup blueberries 4 teaspoons miniature semisweet chocolate chips • Preheat oven to 375 degrees F. • Cut each tortilla into 8 wedges. Place on ungreased baking sheet Generously spray tortilla wedges with cooking spray. Stir together sugar, cinnamon and allspice. Sprinkle over tortilla wedges. Bake 7 to 9 minutes or until lightly browned. Cool completely. • Stir together yogurt and orange peel. Stem strawberries, cut lengthwise into fourths. • Place 6 tortilla wedges on each of 4 small plates. Top with strawberries and blueberries. Drizzle yogurt mixture on top. Sprinkle with chocolate chips and serve. Makes 4 servings and they are only 160 calories each. I have faith that summer is right around the corner, no matter how strange the New Mexico weather might be. So please try out these recipes and let me know what you think. Remember to shop wisely and switch your grains from white to brown and you will be making changes that will pay off in energy and good health.
Summer 2011
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t s t o s h o h G G ? s ? n s w n o w To T
Duke City Fit
Ken Orth and Al Cornutt
I had a friend way back when who had to do a portfolio of photographs for his photography class. The photos had to be related in some way to a topic of some kind. His topic, strangely enough, was grave stones. Grave stones. But what made it unusual was that all of the grave stones had a common element… they all had his name on them. I guess it was fortunate that he had a somewhat common name, as he was able to find a goodly number of subjects for his pictures. I remember wandering around with him in some old, old cemeteries looking for qualified head stones. The whole idea, not to mention the actual DOING of it both fascinated me and disturbed me… the wandering in ancient grave yards looking at headstones… names and dates and short little epitaphs. The portfolio caper was long ago, but the experience had a lasting and profound effect on me. I found myself wondering about some of those headstone stories. Some of the brief synapses of peoples lives as etched into stone or carved into marble or painted on an old board. Over the years, on those very rare occasions when I find myself in or near a cemetery, I still get that sensation that I should wander and look… particularly in old, old graveyards. Abandoned ones. Overgrown with prairie grass near the tumbled down remains of an old church. Admittedly, I still look for my own name, or my friend’s name, on the headstones. And though I have stumbled upon his name a few times, strangely enough, I’ve never found my own name on one. I suppose, as a writer with a vivid imagination, the story possibilities would be limitless were I ever to actually find one. Here lies Ken Orth… But, the truth of the matter is, there are stories everywhere in places like that. Everywhere. And perhaps that is what lures me into them, now, more than anything else. The untold stories. Of the abandoned church. The tumbled down ruins of a school or a jail. The lone wall and chimney that are the sole remnants of someone’s home from the 1800’s... when the Santa Fe Trail came through in that field over there, a field where some ruts are all that’s left of the many, many trains of wagons that rolled through here and stopped here and died here. It comes alive for me, sometimes, standing in what used to the living room of a house built of rocks over a hundred years ago. I can almost see the cast iron pot hanging over the fire in
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the fireplace, and I can hear the sound of a raging thunderstorm outside while the family snuggles up safe and warm in their sturdy little house. The beds were maybe over there. The tables there. The cradle… Stop. Is that a baby crying? Listen. Is that the lonesome whistle of a distant train? Look. Are there three headstones up there, now, together, in that graveyard up on the hill? Overgrown, abandoned, and forgotten. Who will tell their story? It was, therefore, with no small amount of interest that I listened as a friend of mine told me about his recent trips out to visit ghost towns. He and his girlfriend go tracking down old New Mexico ghost towns… to visit them and take pictures and to see what there is to see and discover about our state’s wild and wooly past. Really? “Yeah, we just did a three-day trip up through northeast New Mexico, up by Las Vegas and Cimarron and Raton to check a few of ‘em out.” And? Well, there’s quite a few of them up that way, and several are pretty special. Though it is certainly not a ghost town, Las Vegas (the one in New Mexico) has some very, very old historic buildings in it. In fact, it has more buildings in the National Historic Register than any other town west of the Mississippi. And staying in the old hotel on the plaza there, or the St James in Cimarron can certainly go a long ways toward getting your mind into the right frame of mind for digging into history. I’m just saying. Anyway, though it is really more of a GHOST FORT than a ghost town, Fort Union just north of Las Vegas off I-25 is really a mustsee. It is actually a National Monument, but it is also one of the least visited National
Monuments in the country. The fort was built, originally, in 1851 to secure things along the Santa Fe trail. It survived in one form or another until about 1890. It is a lonely and haunting place. A desolate place. It makes you wonder what could have gotten into somebody’s mind to build a fort out here. It is big, and spread out and you’ve got lots of room to wander. It’ll take some time. But on a clear, sunny day with a breeze blowing in from the west, it’s not difficult at all to imagine the fort in its bustling hey-day… a wagon train pulling in and some scouts pulling out and a pot of beans on the fireplace. Sit in somebody’s living room. It’s okay. I don’t think they’d mind. They’re not the type to have had plastic covers on their couches. Come to think of it, they didn’t have plastic, and they probably didn’t even have a couch. So sit on the floor. Oops, no floor either. All right, so stand in the doorway. Quietly. Let your imagination go. This is a good place for that. See that old lady in the apron leaning over the fire, her graying hair up in a tight bun? That old lady is
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Open Bowling All the Time 42. Her gravestone, over there in the cemetery, if you could read it, flanked by tall grasses and a rogue cholla, says her name is Emma. She lived from 1830 to 1873. What it doesn’t say is that she never, ever really liked beans. But she kept that to herself.
rocks again. And they live so long, those rocks, compared to us mere mortals. I wonder if one or the other of them might have old, old memories, like a grandma in her rocking chair reminiscing about days gone by… of a time when it, the rock, was a part of a bigger thing. Of a house. Of a home. Of a family where the kids laughed There are several other ghost towns and the preacher came over for dinner up in that northeast corner of New on Wednesdays and the menfolk Mexico. A particularly good one is played cards on Saturday. Ah, those were the days. a town that went by the name of But it’s gone now. And that rock, Trementina, about 50 miles east of Las Vegas. well, that rock has tumbled down Out in the boonies. and is lying there and in time it’ll be But it IS along Trementina Creek, for buried by the blowing, shifting dirt whatever that is worth. Trementina, I’m and the prairie grass and no one will ever know that it was once a part of a told, means turpentine. Great. bigger thing. Long ago. This town lasted longer than good old Fort Union. It is believed to have And who will tell its story? started in the 1830’s and the last residents left in the 1950’s after World You know, it doesn’t require an War II. A bizarre feature of many of its imagination to visit ghost towns buildings is that they are constructed and cemeteries. They are often remarkable in their own right, as of sandstone rocks fitted together without mortar. There are some thick, structural wonders, historic and thick walls in this place. artistic. Photogenic. They are kinda like books… books about a different place and a different time. Written in an unusual style with a lot of pictures. And each person who reads that book seems to find in it a unique and individual story. And like a good book, that story just might stir your imagination. It might transport And the sandstone that was you to that faraway place. fitted together so intricately and It might. prodigiously in the homes and Then, when you wander the churches… well… sandstone is cemetery, keep your eyes open, relatively easy to carve, so it ended for there just might be that one up also being used as the gravestone gravestone… that one… that happens of choice in the nearby cemeteries. I to have your name on it. Now that’s a guess there’s a certain symmetry to story. that. All the world’s a circle. “Here lies Mark Martin Trementina’s remains are rather He never did like beans” more town-like, and amongst the remnants a discerning visitor may be Al Cornutt is the owner, proprietor, and able to make out a church or a school general handyman at Sandia Bowl. or even a hospital up on the mesa. Their ad is on this page. He continues to Or not. visit ghost towns (and forts) in his travels The town, you see, is returning to and has more stories than you can the land. The rocks of the walls, so shake a walking stick at. Stop in and say laboriously placed, have tumbled, hello. Maybe get a story. many of them, and become mere
Summer 2011
At Sandia Bowl, we’re all about having fun with your family and friends. Come on in and bowl a few games with a burger and a beverage... our snack bar is top notch. And our full-service lounge, well, it’s the neighborhood place to be! Join us for the game on our big screen TV, or just hang out while the kids bowl. Finally, don’t forget, it’s bowl til you drop on Tuesday afternoons for just 5 bucks!
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2401 Jefferson NE • Albuquerque, NM 87111 (505) 884-8012 • www.libertygym.com 23
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Dynamic Fitness Lifestyle Questions? Comments? Email them to: Trainer@DukeCityFit.com
The POWER of WATER for Living Dynamically! Have you ever noticed that most physically fit looking people are usually carrying a bottle of water with them? If you haven’t, then the next time someone catches your eye that looks a little healthier than your average New Mexican, take a good look to see if they are toting a water jug with them… Chances are, they will be! The information that I am about to empower you with may just be the single most important principle for living Dynamically! I can understand how it may be hard for the average person reading this to believe that something as simple and as easy as consistently drinking water throughout the day could possibly be a make or break principle for living a Dynamic Fitness Lifestyle. That doesn’t change the fact that you are not only in danger of failing in your efforts for living Dynamically but you may actually be asking for some very serious health issues by not staying properly hydrated. So I am going to give you the science behind the principle as well as the practical. The human body is made up of more than 70% water. We can sometimes survive without food for weeks but without water, dehydration begins within a few hours and death can even occur within days. Next to oxygen, water is the substance most pertinent for life because it is a major part of virtually every enzymatic and chemical process in the human body. And speaking of oxygen did you know that H2O even moistens oxygen for breathing? In my professional opinion, dynamic health starts with dynamic digestive efficiency… And you guessed it, our bodies, in order to be dynamically healthy, need to be optimally hydrated. This is necessary to properly digest food, oxidate nutrients, and eliminate toxins and waste. Digestion starts in your mouth while chewing in the form of saliva, which consists of approximately 98% water. Water helps to break down the food even further as it enters the esophagus and then moves the partially digested food downwards until it reaches the stomach. Once inside the stomach the food is churned and broken down even further. The digestive system then takes the processed food into the small intestine, where bile and other digestive fluids continue the digestive process and the body must be well hydrated in order to produce bile and digestive juices. The small and large intestines also need water to keep the intestinal walls hydrated for nutrient absorption. Most of the nutrients are then released into the bloodstream, (which is made up of approximately 84% water) and taken to the liver for cleansing and further processing before they are shuttled throughout the body. Once the nutrients are absorbed from the food, the remaining food enters the large intestine for the final stage of digestion. And any food that cannot be oxidized (converted to energy) becomes feces and is then eliminated from the body. And yes, the bowels need water for healthy elimination. Water also assists the kidneys in effectively removing waste products and toxins, including the body fat that we burn. The lists of enzymatic and chemical processes in which water is needed goes on and on, but I think you get the message, so let’s move to the fun stuff! For most of you reading this, I would probably not have to go out on a limb very far to assume that building a healthy metabolism, in an effort to attain and maintain a low to normal body fat percentage, is probably rather high on your list of the motivating factors. So if I am correct in this assumption, please take it to heart when I stress the fact that your body must remain fully hydrated in order to first build a healthy metabolism and to then keep your metabolism performing efficiently. And the only way to become metabolically hydrated is to drink all day long. And for some of us (me included), there is a
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need to continue drinking into the night as well. Increased water consumption increases the efficiency at which your cells work. Properly hydrated cells have optimal metabolism. Water helps to attain and maintain a dynamic metabolism by increasing the efficiency at which the cells work. It also improves metabolic pathways by increasing blood volume. And the increased blood volume then facilitates the transport of oxygen into your cells. Paradoxically, it also facilitates the transport of waste out of the cells. I once had a client that would stop drinking water around 7:00 PM despite the fact that he usually went to bed around 2:00 AM. This was because he suffered from prostate issues that tended to wake him up often throughout the night once he did fall to sleep. In the first couple of months of living the Dynamic Fitness Lifestyle he lost close to 16 pounds of body fat while gaining a couple pounds of lean body mass. But then his progress started to regress. He began gaining body fat and losing lean body mass. This was just the opposite of what his eating and exercise regimes were dialed in to accomplish. This lasted for a few weeks before I realized that there was probably something that he wasn’t sharing with me. It was then that he shared his situation with me. Not without resistance, he began drinking water up until bedtime. And low and behold he dropped the body fat that he had gained. And, he gained back the lean mass that he lost from not staying hydrated. This all happened almost immediately, and within weeks he lost another 5 pounds of body fat! We had another client, a female athlete, who had severe metabolic issues. She let me know immediately during her initial consultation that she did not drink water, would not drink water, and that her previous coaches fought with her for years in an effort to try to get her to drink more water. She was void of lean body mass and very soft. Not necessarily overweight, again just very soft. And she also expressed how she generally felt tired and functionally unhealthy. I first explained to her that the skin was the body’s second liver and that it helped the body eliminate waste when the liver was overloaded with toxins and not functioning efficiently. I then very empathetically mentioned to her that if her complexion was any indicator as to her internal health that she may be in trouble. You would have thought that I waved a magic wand because she began asking more and more questions about the benefits of drinking water. She had been to dermatologist after dermatologist. She had been medicated, but was never educated. She needed a reason to drink water that hit home for her. To make a long story short, this girl ended up becoming one of the most successful clients that I have ever worked with! And to the surprise of most, ice cold water is one of the most effective fat burners known to man!!!... Now, you may really be finding it hard to believe how something as simple as water temperature could make such a big difference in metabolic rate, which makes me really anxious to share this one with you! Although I may not actually be the innovator of this principle, I somehow feel like I am at least one of the pioneer dudes that are in part responsible for the whole drinking ice water principle for fat burning. The concept dates back to the 1980’s during my “Muscle Beach” days. At that time I had a very knowledgeable coach who was training me and managing my nutrition. He insisted that I drink room temperature water. I followed his instructions to the letter, only to find that my body rejected the whole room temperature water thing in a bad way. I was not digesting my food very well, I was getting headaches and it seemed as though my body didn’t want to let go of the excess
Dwain Kindelberger has been a Personal Trainer since 1981. He is a graduate of The National Academy of Sports Medicine, and is the owner of Designer Bodies Exclusive Personal Training and Nutrition Management Center.
Visit us on the web at
www.designerbodies.net
The information contained in this article is not meant to treat, diagnose or cure any ailments or diseases. Please consult your physician before starting any exercise or nutrition program.
Continued on Page 30, Inside Back, Power of Water
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Summer 2011
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Duke City Fit 2011
Summer Calendar June - July - August
Events in red require preregistration or reservations
Ongoing Downtown Farmers Market, Every Saturday 7am-noon, Robinson Park at 8th & Central Sarah Wentzel-Fisher, 243-2230 x127
Open Space Sunset Series, $2 parking, Various presentations every Saturday night at 7pm, Elena Gallegos Picnic area, east of Tramway on Simms, Info&Directions: Bill Pentler 452-5222
Old Town & Sculpture Garden Walking Tours, Tuesdays thrru Sundays, Free, Sculpture Tours 10am, Old Town Tours 11am, ABQ Museum 2000 Mountain Rd NW 243-7225
Nob Hill Growers Market, Every Thursday 3pm-6:30pm, Morningside Park at Lead & Morningside SE Catherine Gordon, 934-8960
Open Space Sunday Morning Hike, Free, 9am, every Sunday out of various Open Space locations. For info & to register: Bill Pentler 452-5222
ABQ Uptown Growers Market, Starts June 21, Every Saturday & Tuesday 7am-noon at Louisiana & Indian School (NE parking lot) Nancy Erickson, 865-3533
Yoga With a View, $15, 9-10:30am, Every Sunday, and 5:30-7pm every Wednesday, Open Space Visitor Center 6500 Coors NW, Yoga in a beautiful setting (1st class is $5) contact 8978831
Best Masters Swim Program, $40/ month, 6-7am, Monday-Friday, Rio Grande Indoor Pool, 2312 Arenal SW, for adult swimmers/triathletes, coached by Lobo record-breaker Ashley Grisdale 314-0418
Northeast Farmers Market, Tuesdays, 3 pm - 7 pm , West side of ABQ Academy, 6400 Wyoming Blvd. Enter campus at Burlison go right (south) and the market will be on the right hand side across from the softball fields. Jedrek Lamb, (505) 858-8887 Corrales Growers Market, Sundays 9am-noon, Wednesdays (Starts July ) 3 pm - 6 pm, Recreation Center 500 Jones Rd & Corrales Rd, Mary Jane 898-7927
Rio Grande Nature Center Bird Walks, Free, 8am, Saturdays & Sundays, join a naturalist for a quiet bird walk, preregister, 344-7240
NM Volunteers for the Outdoors, Various trail cleanups and construction around town. Possibly one near you. Contact 884-1991 www.nmvfo.org
Rio Grande Nature Center Nature Walks, Free, Sundays, 10am, an insightful nature tour of the bosque, preregister, 344-7240
Qigong in the Park, Saturdays & Sundays 9-10am: every Saturday at Altura Park located at Hannett and Morningside NE, Every Sunday at Robinson Park at 8th & Central, Qigong practice for all, Loretta 681-1924 qigonginthepark.com
Petroglyphs Lecture Series, Free, 7pm, Petroglyphs Natl Monument Visitor Center, One hour lecture every Saturday evening on various cultural topics, 899-0205
Sometimes, having a good dentist Just makes it easier to smile.
June 11 ABQ Mountain Rescue Benefit at Marble Brewery, 2-11pm, Marble Brewery 111 Marble Avenue NW, Free event, Live Music, raffles, silent auction, proceeds from food and drink go to Albuquerque Mountain Rescue. 243-2739 Running the Best Out of You, 8am, open 8K run & walk, contact Reynaldo 552-6295 June 15 Rio Grande Nature Center Full Moon Walk, $3 Parking, The Bosque comes alive under the light of the moon, Call for time & reservation 344-7240
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General Dentistry
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Montgomery at Morris 26
292-4000
June 17 Star Party in Open Space, 8-9:30pm, Free, Open Space Visitor Center 6500 Coors NW, an evening under the stars with guided telescope viewing featuring “Saturn” the jewel of our Solar System: info: 897-8831 cabq.gov/openspace June 18 4th Annual Jim Thorpe Native American Championships & Open Community 5K, SW Indian Polytech Institute 9169 Coors NW, www.active.com Map and Compass Basics, Free, 9:30-11:30am, REI Clinic Room 1550 Mercantile Ave NE, Understanding map
symbols, orienting the map & compass, triangulation, declination adjustment, and reading terrain features, 247-1191 June 19 JCC Fathers Day 5K Run/Walk, 8am, a healthy fun run/walk to start off your Father’s Day, contact: Jess, 348-4521 Will Run for Beer, 5K run/walk sponsored by Chama River Brewing Company, 11am, jessica@dpifitness.com Meet a Friendly Wolf, 12:30-2:30pm, Free, Open Space Visitor Center 6500 Coors NW, with Stephanie Kaylan, founder and president of the Wanagi Wolf Fund, info: 897-8831 cabq.gov/openspace June 22 Camping Basics, Free, 5:30-7:30pm, REI Clinic Room 1550 Mercantile Ave NE, learn what you need to take on your first camping trip, cover camping gear, staying warm and comfortable, ideas for fun activities, and local areas for car camping, 247-1191 June 23 Camp Cooking Basics, Free, 6-8pm, REI Clinic Room 1550 Mercantile Ave NE, Making good food outdoors for tasty eating, 247-1191 June 26 Cherry Garcia Run, 5 & 10Ks, 7pm, A flat and fast course run on paved roads in the scenic North Valley, www.irunfit.org. Bee Pollinator Celebration, 1-4pm, Free, Open Space Visitor Center 6500 Coors NW, Annual event with honey tasting and beekeepers Q & A, info: 897-8831 cabq.gov/openspace Rio Grande Nature Center Full Moon Walk, $3 Parking, The Bosque comes alive under the light of the moon, Call for time & reservation 344-7240
July 3 Open Space Sunday Morning Hike, Free, 7:30am, First Sunday every month in various out of the Open Space Visitor Center 6500 Coors NW register: 897-8831 cabq.gov/openspace July 4 15th Annual Freedom Run, 8k/3k/kids k at UNM, to benefit UNM track and field, www.tcrproductions.com
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Duke City Fit July 4th Family Fun & Games at Paradise Hills Pool,, noon-3pm, 5801 ParadiseBlvd, 898-0956 July 6 Albuquerque Museum of Art & History, Free Day, 9am-5pm, 2000 Mountain Road NW, A free day at the museum! Do a lot of walking. 243-7255 www.cabq.gov/museum July 7 Rio Grande Nature Center Full Moon Walk, $3 Parking, The Bosque comes alive under the light of the moon, Call for time & reservation 344-7240 July 9 Map and Compass Basics, Free, 9:30-11:30am, REI Clinic Room 1550 Mercantile Ave NE, Understanding map symbols, orienting the map & compass, triangulation, declination adjustment, and reading terrain features, 247-1191 July 10 Open Space Visitor Center Volunteer Training, 10am-3pm, Open Space Visitor Center 6500 Coors NW, greet visitors at the beautiful new Visitor Center, volunteer 25hrs or more per year, register: 897-8831 cabq.gov/openspace July 11 Kayaking 101: Getting Started, Free, 6-8pm, REI Clinic Room 1550 Mercantile Ave NE, Where do I go kayaking in New Mexico? Who do I go with? And, What kind of gear do I need? 247-1191 July 12 8th Annual Sandia Peak Challenge, NM’s Premier trail running/mountain bike race, various lengths and skill levels including challenging King/Queen of the Mountain race, 883-1455 newmexico@cff.org July 14 Rio Grande Nature Center Full Moon Walk, $3 Parking, The Bosque comes alive under the light of the moon, Call for time & reservation 344-7240 July 25 Rio Grande Nature Center Full Moon Walk, $3 Parking, The Bosque comes alive under the light of the moon, Call for time & reservation 344-7240 July 30 Flintknapping Demo, Free, 12-3pm, Petroglyphs Natl Monument Visitor Center, See how spear points and arrowheads were made in the days of the Ancestral Pueblo people., 899-0205 July 30 Cochiti Lake Triathlon, Beautiful setting and challenging courses! www.chasing3.com
Summer 2011
August 6 Open Space Trail Watch Volunteer Training, 10am-1pm, Open Space Visitor Center 6500 Coors NW,, Wonderful way for hikers to help out: patrol trails of your choice & record observations, report problems, more info: 897-8831 August 7 Open Space Sunday Morning Hike, Free, 7:30am, First Sunday every month in various out of the Open Space Visitor Center 6500 Coors NW register: 897-8831 cabq.gov/openspace August 13 Rio Grande Nature Center Full Moon Walk, $3 Parking, The Bosque comes alive under the light of the moon, Call for time & reservation 344-7240
20K Bike • 400M Pool Swim • 5k Run
4th Annual Golf Classic, 8am shotgun start, 4-person scramble golf tourney benefiting NM Senior Sports foundation, info: 299-7768 www.senior-sports.com
Part of The Southwest Challenge Series
Summer Wings Festival, Free, 10am4pm, Rio Grande Nature Center, bird-banding, walks, crafts, dragonfly capture & id, Dave Hutton 343-1373
Saturday, August 20, 2011 (7am Start) $1,550 IN CASH AWARDS Register Online: www.active.com Until August 16, 2011
August 14 Rio Grande Half Marathon & 5K, National Hispanic Cultural Center, www.chasing3.com Pecos Giddy-Up Half Marathon & 5K, high elevation run through scenic Pecos, NM., Alberto Lopez 505-757-7120 August 20 Taos Ski Valley Up & Over Trail Run, 10K high altitude challenge with 2,612’ elevation gain in 1st 3 miles, taosskivalley.com/trailrun 800-517-9816 August 24 Rio Grande Nature Center Full Moon Walk, $3 Parking, The Bosque comes alive under the light of the moon, Call for time & reservation 344-7240 August 27 Bicycling 101, 9am-4:30pm comprehensive class by city of ABQ for adults on routes/laws/traffic/flats and more, contact Chuck Malgodi 7682453 or cmalagodi@cabq.gov
Sunday, August 21, 2011 (1pm Start) Los Alamos County Recreation 2760 Canyon Road Los Alamos, NM 87544 (505) 662-8173 lacrec@lacnm.us www.losalamosnm.us/rec
HoSt HoteL:
(505) 662-2441
September 5 Open Space Sunday Morning Hike, Free, 7:30am, First Sunday every month in various out of the Open Space Visitor Center 6500 Coors NW register: 897-8831 cabq.gov/openspace
27
Uncle KC’s KC’s Corner Corner
Duke City Fit
Yes, Durango! The Rocky Mountains
son asked, a bit of a perplexed look on his “Durango?” my face. “Dad, ya know, it’s not winter anymore. I’m
thinking there won’t be much in the way of skiing, seeings how it’s June and all. What are you thinking?” I had told them we were headed for the Durango Mountain Resort for a few days on the first leg of our vacation. Now, they, from experience, know that Durango is a top-notch ski destination, so heading that way in June didn’t seem to fit within their accepted parameters. “Hmmmm… did you know…” I started in, and they both looked at each other with that “Uh-oh, dad’s going into one of his stories” look… “Did you know that many years ago, long before I met your mother, when I was moving from Dallas to Denver, in the late 70’s, I stopped through Durango. It was late summer, I think. Hanging out there, I heard tell about something up at the ski area that they called an Alpine Slide. “Now, I had no idea what an Alpine Slide was, but the guys I talked to said that I sure oughtta give it a try. “But, they said, take it easy cuz that thing can really kick your butt. You can bang yourself up pretty good.” “How could I pass that up? I was young and immortal and semi-stupid, driving a little Fiat sports car in the mountains. Bang myself up. Bah. I’d see this here Alpine Slide thing, and raise it. “Well… you know what?… I went up there and I found that Alpine Slide… and it was an experience I never, ever forgot. Not even all these many years later.” And I went silent, gazing off into the distance, thinking back through time. The boys looked at each other. They looked at me. They looked at each other again. “You can’t stop there!” “What happened?” “What’s an Alpine Slide, anyway?” “Is it still there?” “I bet it kicked your butt!” An Alpine Slide is, more or less, a cement trough that snakes and curves its way down a mountain side from somewhere up there near the top of a ski lift, to somewhere down here near the bottom of that lift. There are usually two of these troughs running parallel to each other all the way down. The troughs themselves, reminiscent of narrow arroyos, are harmless enough. Especially in the winter when they lie hidden under several feet of snow. It’s what you do in them in the summertime that adds a certain amount of excitement to the mix. And what you do in them in the summertime is to ride a wheeled sled down inside that winding, twisting chute. Your control of said sled is comprised entirely of two things… a lever that acts as a brake to slow the darn thing down… and your ability to lean as you go through curves. That’s it. That’s the whole ball of wax. It ain’t complicated and it ain’t what you’d call rocket science. However, there are some laws of physics involved. Having to do with gravity. And how it propels you down that hill. I became acquainted with these laws through a method called “trial and error”. One of these laws involves a thing called inertia. Basically, the more a thing weighs, the more it wants to keep its momentum going. In terms of Alpine Slides, the more you weigh, the faster gravity wants to propel you down that hill. And keep you going. And since I weigh roughly twice as much as my youngest son, my sled evidently wants to move a little faster, and keep moving faster, than his does.
28
That’s one issue. Another law of physics has to do with centrifugal force. Curves. The more you weigh and/or the faster you’re going, the more it wants to throw you out of that curve. So now that you have the basic laws in mind (as I did not), picture yourself on a sled on a cement trough track, pointed down the hill. Your son is on the other track. He’s twelve and he’s clever and he’s excited and he’s having the time of his life. And he’s on an Alpine Slide for the very first time. You stay slightly behind him as you both hurtle down the mountainside… watching him enjoying his experience and not really paying attention to mundane things like physics and inertia and centrifugal force. And then, there’s the big curve. The BIG curve. Your son has a smile on his face a mile wide as he shoots around it and you… well… you have a problem. I can tell you now, in strict confidence, about what happens when you ignore the laws of physics while shooting down a mountain through a curve on an Alpine Slide. You and your sled may part ways. And then you may find yourself sliding down that chute for 10 or 20 feet without the benefit of a sled between you and the cement. Those things on your elbows and knees? They’re called skid burns. Both elbows and both knees. The guys that work at the bottom of the lift are ready for this. They’ve seen it before. They’ve got iodine and bandaids and for the rest of your stay at the resort you’re sporting four beautiful Red Badges of Courage. Once in a while you’ll spot some other guy with similar ornamentation, usually a dad. You’ll smile at each other knowingly. “That slide kicked your butt, dad” says the youngest as he gets back in the lift line to go up and do it again. “I believe you can find me over at the bar by the pool,” I tell him, walking in that direction, “After you’re done.” It’s purely medicinal, don’t you know. Later that afternoon we get some mountain bikes and take them up the lift for a more controlled ride down the mountain. The ride up the lift seems more peaceful and inspiring this time. We cruise up and over the chute and the laughing families thereon. We head higher up… into the Rockies. The Rockies! We’re going to ride some bikes on some trails in the Rocky Mountains! Are you believing that? There are jagged peaks above us, with pockets of snow here and there. Mountain streams, which have their beginnings up there in those pockets, meander through the meadows, sparkling in the sunlight and dancing in multi-colored rainbows over rocks and through the dappled shadows of the forests. Multitudes of flowers vie with the streams for attention. They are of every possible hue, it seems. Red, purple, yellow, orange, brilliant white. They, too, dance little dances in the slightest of breezes. The evergreen trees stand stoically by, like parents at a picnic watching the youngsters cavort in play. They gaze down, the ponderosas and the lodgepoles, from their little cliquish groups where they discuss important topics like the weather and
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Duke City Fit how things used to be when they grew up… perpetually frowning and harumphing. There, over there, a group of aspens hang out. Like teenagers, they. Too old to play in the meadow with the kids, but too young to gossip with the knotty old pines, they mingle in a stylish, fashion-conscious group off to the side, on their own, clad in white, occasionally pointing and laughing in the wind, causing their dangling, leafy jewelry to shiver in the sunlight. We are visitors here, on our bikes, at this mountain picnic. Truck drivers, seemingly, on our wheeled monstrosities. Passing through. Simultaneously welcomed, inspected, frowned upon, and laughed at. Laughed with. We giggle with the little stream as it gurgles alongside the trail then under it and gone, down into the valley below. We bounce over rocks and gnarly roots, past delicate branches that seem to want to reach out and touch us, as if to feel just what it is that passes this way this day. But other branches… bigger, sturdier, with more malignant intent, would be less gentle in their greetings of us strangers. A smackdown is what they have in mind for the biker, the intruder, who is not paying attention. For the one who does not show the proper respect for this place and its inhabitants. It is an exuberant ride through the forests and the meadows. Occasionally steep and rocky, my wife dismounts and walks her bike while the boys shout and bounce their way down. I… well, I contemplate my hard-learned lessons of inertia and gravity and I ride my brakes down, preparing to jump off and away should the need arise. It does not. There are no additional red badges awarded this afternoon. We could have, I know, hiked down these trails rather than biked them. And part of me, truly, wonders at the metal, wheeled intrusion I have allowed into my wilderness experience. Like the cell phone in my pocket, it is just another tentacle of civilization that is ever extending and ever grasping farther and farther into my life. But even as I think these things, my cell phone goes off. As if on cue. The tone tells me it is a text message. My wife and I stop our bikes. Unlike our boys, we need very little excuse to stop and dawdle, and this provides us one. Right here next to a tiny little stream that gurgles alongside the trail. Waterbugs, with their long, gangly legs, perform a ballet of sorts in a small, quiet backwater. There is a monstrous ponderosa pine standing over us that must have stood watch in this very spot for a few centuries. I wonder if it minds if I lean my bike up against it? The message on my phone is from my son, as I knew it was. He and his brother, somewhere up ahead, are taking a left fork onto the Comanche trail. I fumble with my thumbs to type a out a one-word, two-letter reply, “ok”, cussing under my breath at technology as I do so, but grateful in my heart, nevertheless, for its convenience. My mind balks at this paradox, so I pat the huge pine tree tenderly, like an old friend, on the shoulder, and I say, “Excuse me, old-timer, for intruding upon your peace and quiet.” My wife looks at me with the half-smile that says she agrees with my sentiment, but is afraid that I may have damaged more than my knees and elbows in my earlier run-in with the Alpine Slide. Even as we look at each other, a breeze of some kind seemingly sifts through the trees above us, for the massive pine issues a loud whisper through its needles, and several branches bob and wave. It is a friendly thing. It is as if the big ol’ tree is saying, “No worries, mate… it’s cool… it’s good to have a little excitement around here for a change.” I pat the tree again as I grab my bike and I tell him I’ll try to get back and see him again some day. He smiles at me. I think. Oh, what an adventure we had in the Rockies. We hiked down to the river and we had pizza with wild mushrooms in an old schoolhouse that had been converted into a bar and grille where the boys played pool with the locals while the Eagles crooned away on the jukebox about a hotel somewhere way out west. Much to the boys chagrin and delight, dad crooned along with them. It was that kinda place. On the drive out, up and over some pass where the snow still lingered in early summer, we reminisced about our recent adventures. Each of us had our own favorite moments. But the conversation could never get far away from the infamous Alpine Slide. “So, dad,” the youngest boy asked, “What ever happened when you went on that slide way back when?” “Funny you should ask,” I said. “I was young and stupid and immortal back then. And all the world’s a circle…” “It kicked your butt, didn’t it?” “It did. And my knees and my elbows. Thirty years ago. Imagine that. And now it’s done it again.” And we all looked at each other, and we were all smiling. “That’s pretty cool, dad.” “Yeah, that’s pretty cool.” We are honored that Durango Mountain Resort could contribute so much to this story. And to our lives. For more about the resort, and for their special summertime offer, please see their ad on Page 3, inside the front cover. And don’t worry, the Alpine Slide doesn’t have to kick your butt.
Summer 2011
29
The POWER of WATER
Duke City Fit
Continued From Page 24
body fat as quickly as I was used to seeing it drop during my previous contest preparation phases. Thankfully this gentleman understood my reasoning and with his approval I started drinking ice cold water! I would freeze half full gallon jugs of Arrowhead Mountain Spring Water and then fill them the rest of the way with refrigerator temperature Arrowhead Mountain Spring Water. This allowed me to train clients, run errands and do other daily activities while carrying ice cold spring water everywhere I went. Well, to say that I started to see the fat melt off after this slight but powerful adjustment is an understatement! And within weeks just about everyone within our tight circle at Gold’s Gym in Venice, California began drinking ice cold water instead of that nasty old room-temperature water. However, I need to be up front and perfectly honest with you Dynamic Fitness Lifestyle Faithful’s… this innovation didn’t occur because I came up with a theory after hours and hours of researching thermodynamics. No. It actually came about because I grew up a spoiled “country boy” living in the rural suburbs of Pittsburgh, Pa. who had the luxury of turning on the water faucet and enjoying the cleanest ice cold mountain spring water one could possibly imagine. This was for the first 18 years of my life. What it came down to is that I just wanted to drink water the way that I was used to drinking it. Little did I know as a teenage bodybuilding champion growing up in the rolling hills of western Pennsylvania that this was actually one of the many blessings that God bestowed upon my youth. For some of you, my practical application explanation for drinking ice water may not be enough. So here is some science for you. When we drink ice cold water our bodies’ core temperature elevates in an effort to raise the temperature of the water up to body temperature. This is so the body can utilize it at the cellular level. And for you Dr. Oz fans, one of my clients jovially let me know that one of Dr. Oz’s “Secrets to losing body fat” is to drink ice cold water. So there you have it! LOL Though not directly related to body fat storage, water retention, in my opinion, can look just as unsightly as excess body fat. Throughout the years I have seen many bodybuilders and fitness models who have dieted successfully and worked very hard in the gym to attain single digit body fat percentages, only to find themselves retaining water on the day of a competition or photo shoot. This usually happens because someone advised them (ill-advised them) to prematurely cut back on their water consumption. This commonly made error usually results in a soft puffy appearance to the skin that looks just as bad if not worse than if they had not lost the excess body fat in the first place. Little did they know that there is an easy fix. That soft puffy look occurs from excess water lurking between the muscles and the skin. The solution is to actually consume more water than normal leading up to the 12 hour mark, and then continuing to sip on water as needed until after the show or photo shoot. You see, the more water you drink, within reason, the more efficiently your kidneys work and the faster any subcutaneous water will be eliminated from beneath the skin. This results in a leaner, tighter and more defined appearance. I have one last, almost perfect, example of the functional benefits of drinking plenty of water. For those of you who like to watch TMZ or Entertainment Tonight to see what the beautiful people of Hollywood are up to, take note! I am willing to bet that most of your favorite celebs are not only carrying water with them, they are drinking it constantly. And you will actually get to bear witness to this first hand just by watching one of the previously mentioned television shows. And to think that many of you purchase expensive hair, face, and body care products endorsed by these super fit people when one of the most overlooked celebrity beauty secrets has been readily available to you all along! Cold, clear, water. Until next time… Live Dynamically!!!
Duke City Fit Editor: Ken Orth
Copy Editor: P Joan Orth, RN
Editor@dukecityfit.com (505) 291-0070
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Duke City Fit is solely owned and published by Duke City Fit, LLC. It is published quarterly in March, June, September, and December. Copyright © 2009 by Duke City Fit. All rights reserved. Reproduction in part or in whole without written permission is prohibited. Opinions and expressions of fact within articles are those of the author and are not necessarily those of the editor or publisher. Specifically, the editor and publisher are not liable for actions taken in response to any article. Readers are encouraged to use common sense and consult with a professional before attempting any potentially harmful activity. Duke City Fit encourages your submission of articles, photographs, comments, criticisms, and ideas. All submissions will be considered for publication. Recommended article length is 800 to 1200 words. We reserve the right to edit all submitted materials. Materials will not be returned. Advertising is accepted at the discretion of the publisher. Duke City Fit is printed on recycled paper using soy-based ink. Our mailing address: Duke City Fit, 3801 Big Bend NE, Albuquerque, NM 87111
30
Dis c Go l f Disc Golf for Life
by Ron Byrd
Disk golf is a game played like regular golf, but with a Frisbee or Frisbee-like disk rather than balls and clubs. There are five courses in the Albuquerque metropolitan area, none of which require greens fees or tee-times. You can play with a single disk that costs around $10 as opposed to clubs and balls that run in the hundreds. You throw from a designated tee area until your disk finally settles into a basket and the fewer the strokes (throws), the better your score. Cheap and simple! The National Institute on Aging promotes physical activity in general to (1) Keep and improve your strength so you can stay independent, (2) Have more energy to do the things you want to do, (3) improve your balance, (4) Prevent or delay some diseases like heart disease, diabetes, breast and colon cancer, and osteoporosis, and (5) Perk up your mood and reduce depression. Frequently and regularly walking a disk golf course and throwing can contribute to providing these benefits. Exercise programs have their place, but are temporary fixes that we hope will stimulate interest in continuation. However, research shows that very few people stick with health club memberships for more than a brief time. Exercise programs end, human nature takes over, and participants generally revert to their old sedentary life. Disk golf, on the other hand, can be part of a healthy lifestyle because it is simply fun and you’re more likely to continue activities that are more enjoyable. You don’t need special instruction, though players you meet will invariably be happy to provide suggestions. You don’t have to have a complex set of rules, though these are readily available on the PDGA (Professional Disk Golf Association) website. Also on this website are a course directory, lists of events and results, and some instructional material. Just set your own standards for par, go out alone or with a friend, and start throwing. Watch the young hotshots for technique, but don’t be intimidated by their skill and power. Play with your peers and play for fun! The payoff is a contribution to a better quality of life
Albuquerque Area Courses Canyon Park
87124 Go west on Southern Blvd., then north on Unser, past Northern Blvd. to a left on Cherry Rd., then a left on 17th to course parking lot on left.
Vista Hills
87124 From Albuquerque, north on Coors to a left on Hwy. 528, go through Rio Rancho (4 miles) to a left on Rockaway, course on left.
Brent Baca Memorial
87101 I-25 south of town, Rio Bravo exit west to a left (south) on Broadway (1st light). Left on Bobby Foster (back over I-25), then NE on Los Picaros 3 miles to the course on the left. (Montesa Park)
Ladera
87120 West on I-40 to Unser Blvd. north. Turn right on Ladera Dr., curve around to a left on Ouray Rd. Course is on the left across from ball golf course.
Roosevelt Park
87106 I-25; exit east on Coal Ave., 2 blocks to a right on Spruce. 1st/9th tees by playground.
Online Info:
About these courses: www.dgcoursereview.com and select “New Mexico”. About Disc Golf: www.PDGA.com (Professional Disc Golf Association)
Area Play Schedule
(Subject to change)
Wednesdays: Roosevelt @ 5:30 PM Random Doubles $5 ($2 to Ace Pool, $3 to payout)
Thursdays: Brent Baca @ 4:00 PM Casual Round on Albuquerque’s Big Course. Side bets for those who are feeling competitive. Usually Singles
Saturday: Roving @ 10:00 Am. Rotates between Roosevelt, Ladera, Baca, Santa Fe, Sipapu and Lindrith. Pro/Am Singles $6.00 Contact Markham Reed @ 505-710-6382
Sundays: Roosevelt @ 7:30 AM Tag Challenge Singles $2.00 All Ace Pool Sundays: Roosevelt @ approximately 10:00 AM (after Tags) $3.00 ($1 to Ace Pool, $2 to payout.)
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