No judgment here Page 2 Cali’s booster bummer Page 3
New Year nourished Page 6
A massage for every body Page 8 Bouncing back from injury Page 11 What’s working out (and not) Page 10
MCNAUGHTON
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Eschew the New Year hype and live authentically in ‘22
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A Whole, New You
JANUARY 2022
Yolo County judge shares his struggles with mental health By Lauren Keene
Enterprise staff writer WOODLAND — Tim Fall’s mental-health struggle began with a bout of uncontrollable yawning. The Yolo Superior Court judge had just received a phone call from a Davis Enterprise reporter, who informed him a local prosecutor planned to challenge him in the upcoming 2008 judicial election. “I found my heart was racing, my breath was shallow, my hands shook, and somehow I was yawning,” Fall recalled. He’d later discover a name for his condition: stress yawn, brought on by body tension, shallow breathing and a racing heartbeat. And it didn’t stop there. While Fall had experienced anxiety in the past — a college algebra final sparked his first panic attack — this cycle took a far more physical toll: sleepless nights, fatigue, loss of appetite, weight loss. It dogged him for nearly five months, lifting only after he prevailed at the polls. Eleven years later, Fall’s campaign — and the parallel mental-health battle — provided the framework for his book, “Running for Judge,” which he wrote in late 2019 and had published during the early months of the Covid pandemic. The book offers insights on being a judge and navigating a re-election campaign in addition to discussing mental illness, which according to the National Institute of Mental Health (NIMH) affects one in five U.S. adults each year. Fall wants his story to be a resource to others by urging them to seek the help they need and, ideally, making mental health as easy to talk about as physical ailments. “I’d been thinking about mental health our society more and more,” Fall, appointed to the bench by Gov. Pete Wilson in 1995, said during a recent interview in his Yolo County Courthouse chambers. “There is so much stigma still attached to people having mental illness, and there shouldn’t be. It’s a health issue.
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Courtesy photo
Yolo Superior Court Judge Tim Fall writes about his mental-health struggle during his 2008 re-election campaign in his book, “Running for Judge.” “I was in conversations with people who needed encouragement in their own mental-health struggles, and I realized I didn’t need to keep mine to myself. So I thought I’d write it out,” Fall continued. “I didn’t think it would turn into a 40,000word memoir, but it did. It just kept going.”
Stress-induced sickness
Fall’s race against then-Deputy District Attorney James Walker marked the first time in 18 years that someone challenged a sitting Yolo County judge. Much of Walker’s campaign focused on how Fall conducts himself on the bench. "We have a judge up there who ridicules, intimidates and embarrasses crime victims, jurors, witnesses and lawyers," Walker told The Enterprise at the time. He alleged that Fall chastised people for having their hands in their
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A Whole, New You
MCNAUGHTON MEDIA pockets and making religious references, and that he once told a weeping witness to "stop crying." Fall disputed those claims, but did acknowledge setting high standards for his courtroom. "The courtroom is run fairly and formally. People who wish to act informally in my courtroom may need to be corrected, but they are never ridiculed," Fall told the newspaper. "It can take attorneys a little while to get used to it, but once that happens, my courtroom runs very smoothly.” Just as his campaign got underway, Fall came down with a bad case of pneumonia. His doctor prescribed antibiotics, but Fall knew something more afflicted him. “Stress can reduce your immune system’s ability to fight off infection. I figure that’s what led to me having my one and only bout with pneumonia crop up during that election,” he wrote. “Being sick can in turn worsen the effects of stress, leading to anxiety or depression or both. That’s what was happening to me; I just didn’t know it yet.” Fall returned to his doctor, who diagnosed him with generalized anxiety disorder resulting from stress and prescribed medication that helped, but didn’t make the symptoms vanish. That didn’t happen until Election Night, when Fall prevailed with 76.5 percent of the countywide vote. After months of insomnia, “I slept through the night. And my body felt odd. Something was different. … Rested. I felt rested,” Fall wrote. Later, as he drove around the county collecting campaign signs, “I felt a yawn coming on. It wasn’t stress. I was just tired.”
Now, however, he recognizes the signs and symptoms of his anxiety, which resurfaced years later when his father suffered from health problems and required constant care for which Fall was primarily responsible. Again, he sought treatment from his doctor. “And then March 2020 came along,” Fall said, referring to the onslaught of Covid-19. He found his usual stress level compounded by other work-related issues, such as “trying to keep the courthouse a safe place for people to be.” Nearly two years later, Fall says he’s frequently enforcing safety protocols in his courtroom. That very day, he noted, he had to interrupt court three times to remind people to wear their face masks properly. Fall, whose seat came up for re-election again in 2020, said he considered holding off on publishing his book until after the filing period, in case a challenger came along and turned his mental health into a campaign issue. But in the end, “I didn’t wait for the 2020 election cycle,” he said. “I thought, this is too important a topic to keep in my back pocket because of concern over an election.” Since the book’s publication, Fall said he’s received numerous calls from other judges across the state, thanking him for sharing his story. Some shared their own struggles with anxiety, which they’ve hesitated to talk about for fear of jeopardizing their jobs. Fall notes that mental illness is a health issue that, like diabetes or a heart condition, shouldn’t preclude someone from being a judge — or any profession, for that matter. “A mechanic with a rotator-cuff issue finds a way to accommodate this and gets the job done,” Fall said. “The same goes for judges with anxiety. It’s not a disqualification from holding a responsible position.”
“Being sick can in turn worsen the effects of stress, leading to anxiety or depression or both. That’s what was happening to me; I just didn’t know it yet.” Tim Fall Yolo Superior Court Judge
Recognizing the signs
Fall notes he didn’t become stress-free after his 2008 victory, but rather returned to his “status quo … because I’m always under stress.”
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COVID-19 booster rate falls below 40% in most counties By Kristen Hwang and Ana B. Ibarra CalMatters
Hospitals are at capacity. COVID-19 infections are at record highs. Testing lines stretch for hours. Yet even as the omicron variant batters the state, only 38% of vaccinated Californians have gotten a booster shot. As with initial vaccinations, acceptance of the booster shot has varied throughout California: Counties in the far north and rural areas continue to see lower numbers, with as few as 23% of vaccinated people getting a booster in Mariposa, Colusa and Merced counties, according to a CalMatters analysis of state data. The Bay Area boasts the highest rate, at 55%, and only three counties have more than half of their
vaccinated population boosted: San Francisco, Marin and San Mateo. In 19 California counties, less than a third of eligible residents are boosted. In Imperial County — the border community that led the state in vaccination rates last spring after it was hit hard by the virus — only a quarter of eligible residents have gotten a booster shot. The health officer there blames “pandemic fatigue.” “I do think there’s been some fatigue after nearly two years of this pandemic, not just in Imperial County, but everywhere,” said Health Officer Dr. Stephen Munday. “People want to get back to their normal lives. They want to go to work, they want to take care of their families. It’s kind of like, well, gosh, I got my two doses, why do I have to get another one?” It’s not just people in rural counties
C4 MCNAUGHTON MEDIA where a majority of people have refused so far to get the extra shot: Los Angeles, Kern and Santa Barbara and 28 other counties have lower booster rates than the 38% statewide average. Major population centers such as San Diego, San Bernardino and Riverside are lagging behind. State and federal recommendations for booster shots have changed several times, making them difficult for the public to follow. Current guidance advises a booster for all adults, while children as young as 12 can only get an additional Pfizer shot. Immunocompromised children as young as 5 are also eligible for another Pfizer dose. Studies show an additional dose can double protection against infection and is highly effective in preventing severe disease and hospitalization even against the omicron variant, said UC San Francisco epidemiologist George Rutherford. “Run, don’t walk, to go get your boosters,” Fresno County Health Officer Dr. Rais Vohra said. Most older adults throughout the state have listened to the advice: Nearly 64% have been boosted. In Marin County, as many as 80% of those 65 and older have been boosted, and only four counties have boosted fewer than half of their older population. But for younger Californians, getting an additional dose is far less common. Only 47% of those aged 50-64 have been boosted. Forty-four counties have boosted less than half their population in this age group. “The case spikes are being driven by the unvaccinated, which are 25 to 45 years old, largely,” Rutherford said. “That’s where we’re seeing the majority of cases, and that’s where the majority of unvaccinated or under-vaccinated people are.” Unlike early in the pandemic when vaccines were limited, the slow booster uptake has little to do with availability. “There’s a very robust supply,” said Imperial County Health Officer Munday. According to the state health department, the state stockpile currently has 5.6 million available doses — a 39-day supply. MyTurn, the state’s vaccination portal, recently added booster appointments for children ages 12-15. “Omicron is here. We can’t abandon the tools that
A Whole, New You
“For the unvaccinated folks, they basically are the ones who are super vulnerable and those are the ones we’re worried about because they’re the ones that land in the hospitals and ICU.” Dr. Rais Vohra Fresno County Health Officer have allowed California to be one of the safest states throughout the pandemic. Those are vaccines and boosters,” Health and Human Services Secretary Dr. Mark Ghaly said during an update Wednesday. All-patient hospitalizations are approaching 51,000 people, a number just shy of the peak capacity reached during last winter’s surge. Approximately 8,000 of those patients are COVID19 cases. “To those who haven’t been vaccinated at all: Get your vaccine as quickly as you can. And those who have been vaccinated but haven’t been boosted, please consider getting boosted,” Ghaly said. In Fresno, where COVID-19 has prompted deployment of the National Guard, many health care workers are unable to work due to COVID-19 exposure or infection, further straining their hospital system, officials said.
JANUARY 2022
Martin do Nascimento/ CalMatters
Florinda Matias Pablo receives a COVID-19 vaccination on Jan. 4 at the La Clinica de la Raza community vaccination site in Oakland. As of Jan. 5, Yolo County reported a rate of over 41 percent boosted; Solano County reported over 37 percent.
Only a third of eligible residents in Fresno County are currently boosted, according to state data. “The boosted vaccination population is fending off the omicron infections really quickly,” Vohra said. “For the unvaccinated folks they basically are the ones who are super vulnerable and those are the ones we’re worried about because they’re the ones that land in the hospitals and ICU.” North of Fresno, officials in sparsely populated Mariposa County are relying heavily on the state’s MyTurn portal to distribute booster shots. Less than a quarter of eligible residents have been boosted. County Health Officer Dr. Eric Sergienko said mass vaccination clinics have subsided due to decreased demand, fewer resources and privacy concerns in their small community. “Rather than doing clinics with hundreds, we have clinics through MyTurn that are booked out with 30 to 100 people at our scheduled clinics on Tuesdays and Thursday,” Sergienko said. Cases and hospitalizations in Mariposa County have trended younger with a majority of cases occurring among those ages 20-40 and a majority of hospitalizations among unvaccinated people ages 40 to 55, department spokeswoman Lizz Darcy said. The statewide surge in infections and hospitalizations is expected to peak during the third week of January, experts say. Hospitalizations remain substantially below pre-vaccine levels. Community organizations and health centers, which have been at the forefront of vaccine education and distribution, say interest in the booster has increased during this current surge. “It seems our community is much more receptive to receiving the booster than they were originally to get the first dose,” said Bryant Macias, emergency relief supervisor at the United Farmworkers Foundation, which has advocated for priority doses for farmworkers and helped organize clinics. “The main challenges we have identified are individuals not knowing how long they need to wait before getting the booster shot, whether or not they can get a booster that is different from their initial vaccine, and some folks only wanting the booster if it’s the same kind as their initial dose.” In agricultural counties, like those in the Central Valley, workplace vaccine clinics played an important role in increasing access last spring. Those events for boosters may not be as visible yet because it’s the off season for many crops. But they’re in the plans, said Irene de Barraicua, director of operations with Lideres Campesinas, a nonprofit network of farm workers based in Oxnard. “We’ve heard from counties and workgroups that are enthusiastic about continuing these efforts,” she said.
MCNAUGHTON MEDIA
A Whole, New You
JANUARY 2022 C5
Importance of exercise
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xercising is usually thought of as a way to remain fit, but there’s a broad range of benefits beyond that, including better health, a reduction in stress and mood enhancements. Our busy lives can make it difficult to get to the gym, but it remains one of the most important things you can do in terms of self care.
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If you’ve settled into a more sedentary lifestyle, it’s critical not to overdo it when beginning a new exercise program. There’s a period of adjustment, both in terms of determining the right schedule and in finding the right duration and limits for your routine. Overdo it, particularly early on, and you might risk becoming overwhelmed and end up right back on the couch where you started. Begin with a regimen that takes into account other responsibilities. Eventually, you could settle on a full hour each day, or perhaps more, depending on your personal parameters. Adding time in small intervals smooths the transition, and keeps new gym members from wearing down early on. Make sure you exercise three to five times a week for maximum positive impacts. No matter the approach, give yourself some down time for
recovery. Also, remember that these daily goals — whether it’s a half hour, an hour or more — don’t have to happen all at once. Breaking exercise routines into smaller chunks can help you stay on the right track when other duties call.
Your path to well-being
Physical activity unlocks the secrets to better living in so many ways, from stress reduction to cardiovascular health. The American Heart Association recommends some 150 minutes of moderately intense aerobic activity per week, a goal that’s easily achieved with the right kind of regimen at your local gym. Regular workouts provide opportunities for reflection and problem-solving, while exercise also releases endorphins — a group of neurotransmitters that make us feel good. In both cases, significant stress reduction can follow. Visits to the gym can also increase self confidence, help you wind down and relax, improve your mood and address a mild sense of depression, according to the Mayo Clinic. Think of it almost like motionbased meditation. A trip to the gym takes your mind off the distractions and irritations of the day, while giving you a chance to set and achieve regular goals.
A Whole, New You
New Year, nourished you
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“A healthy lifestyle isn’t about what you lose. It’s about what you gain.” —Un k n ow n
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fter almost two years of imposed restrictions, the last thing we need in our lives are more limitations. As we advance through the month of January, we will surely be bombarded with messages designed to exploit our insecurities. For many of us, these “new year, new you” messages will contribute to a previously formed and perhaps harmful perspective on what health and wellness looks like in our culture, and possibly in our own lives. Diet trends, fitness challenges, and January resolutions become our focus. What our bodies may really need often takes a back seat to these insidious fads. The damaging cycle of restriction and indulgence, dependent and forever feeding upon our low feelings of selfdoubt and uncertainty. This bidirectional battle leads to feelings of not enough-ism. Not disciplined enough. Not successful enough. Not fit enough. Not good enough. The list goes on and on and I’m sure we all can fill in the blanks with our own individual struggles. And let’s not forget about the abundance of misinformation looming at our fingertips. Misinformation from the diet and weight loss industry, the fitness industry, and even purported well-meaning self-proclaimed health gurus and influencers that may not have the appropriate education or experience to be weighing in on such significant matters. If indeed the goal is to achieve optimal health and wellness, we must first discover for ourselves what makes us truly healthy and well. As individuals, our needs will certainly differ from one another, that is in part due to our bio individu-
ality, but as a collective there are basic foundations of health that we must achieve in order to optimize our overall wellness. Nourishment. Movement. Stress Reduction. Rest. Sleep. As we work to achieve these foundations in our life, we should be aware of the misinformation that may have anchored as strongholds in our lives at some point, if not currently in this present time. The simple truth is if diet trends worked, there
By Amanda Harlan wouldn’t be a multi-billion dollar diet industry designed to make us feel badly enough to keep going back for more. Trends like Keto and Intermittent Fasting may be popular in the moment, and may show benefits in specific populations, but are not necessarily beneficial for all populations. The diet industry and the misinformed are quick to generalize positive effects seen in nutritional studies across groups of people who may not benefit, or may even be harmed, from such diet trends. Juice “cleansing” is another popular January activity claiming to be a great way to kick off the new year. However, in order
JANUARY 2022
to detox, our bodies must have vitamins, minerals, and protein. Juice often contains little to no protein and may be counterproductive when utilized as a means of detoxification. Shifting our focus away from these deleterious trends towards a nourishing and sustainable approach may require some adjustment but is absolutely worth the effort. Finding the balance between feeding ourselves with nutrient rich foods and satiating our hunger is key in determining our own individual nutrition needs. Finding a balance in moving our bodies may also be a challenging prospect during this time. Exercise is an essential part of our wellness and how we move should be tailored to meet our individual enjoyment and capabilities. Too much exercise can be as problematic as too little. Incorporating your favorite type of movement can be a good way to ensure you achieve your exercise goals. You may enjoy gardening and walking while another may prefer weightlifting and group classes. It is important your chosen movement feels supportive and regenerative for optimal benefit in your body. These practices may be implemented yearround and should not be defined by new year challenges or competitions only. In addition, many of us are experiencing levels of stress much higher than ever before. Choosing activities that help to alleviate and reduce our stress load leads to improvements in health as well. Practicing mindfulness through meditation and breath work has been shown to reduce markers of stress in the body. Allowing
See NOURISH, Page 9
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A Whole, New You
JANUARY 2022 C7
What to look for in a gym
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yms aren’t all created equal. Depending on what your needs are, finding the right one can be a challenge. Some larger gyms are also adding features that heretofore weren’t considered part and parcel of the average experience, from basketball courts to swimming pools. You may be looking for child care to make scheduling time to exercise easier, while others could choose the personal attention of an in-house trainer. In the end, however, there are several far more mundane things that make or break the average gym experience.
Location and hours
You might come in thinking about amenities, but if the prospective gym isn’t open when you’re available or presents too much of a travel challenge, it’s going to make sticking to a regimen very difficult. The straight-forward issue of where it is and when it’s open can often be the principal contributing factor in whether a gym membership is worth it. Many busy people are more likely to go if a gym is open early or late, when they’re already commuting to and from work or school. Look for gyms that are near where you spend those critical working hours — or, even better, along the route you already take to those places. Also,
keep in mind that your schedule may require working out in the morning on one day and an evening session the next. Make sure your gym is flexible enough to accommodate those needs.
Atmosphere and feel
Exercising can be a completely different experience, depending on how you approach it. Is there a hardcharging atmosphere when you’re looking for a lighter workout or vice versa? Making sure the place is kept clean has never been more important, of course, but it’s also a critical part of enjoying time spent among perspiring fellow exercisers. Remember too that how comfortable you get with some of a gym’s special features might come down to feel. Try out that treadmill or the stationary bikes. Confirm that they’re comfortable and fit your frame.
Contract cost and length
Read the contract. Is it a monthly agreement, and for how long? Can you go month-to-month? Is there a trial period? Visit more than one gym to see which of those agreements is available, and decide on a personal commitment that works for you. Keep an eye out for specials. Some gyms will also negotiate with prospective new members, so you might be able to leverage sessions with a trainer or even a special class or two.
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A Whole, New You
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JANUARY 2022
A massage practice for every body
By Aaron Geerts McNaughton Media
While it seems like there's a massage parlor around every corner these days, Caitlin Eichorn’s A Room of Our Own Massage is a diamond in the monotonous rough. After serving the community for almost five years, this savvy business owner reflects on the broken road of a career path that led her to her calling. Born and raised right here in Davis, Eichorn attended and graduated from UCD in 2015 with a degree in English. With her crosshairs aimed at a teaching career, her next step was to get her Master’s in education. Life — as it so often does — had other plans in mind. “I had a major health crisis and ended up losing eyesight in one eye and was diagnosed with multiple sclerosis. That ended up being a misdiagnosis, but I was in full patient mode for two years. My life was thrown off track and I struggled with mental and emotional health,” Eichorn explained the struggle that forged her new ambition. “I was spending time with my sister one day and she asked if I could give her a massage. I did and she suggested I go to massage school. I thought I had nothing to lose so I signed up. It was a real struggle at first because I’d been in this mindset where I was sick and had no confidence in my physical abilities.” In her time at school, Eichorn learned more than the art of massaging. Through her own struggles of mind and body, she harnessed her empathy for those uncomfortable in their own
“I think of massage as an insurance policy. If you maintain your body and keep your tissue soft enough, you’ll be less prone to injury. It’s also a great stress reliever too. People enjoy the social aspect and I found they’re starved for touch and also for someone who they can open up to.”
“In my identity as a queer woman and my history of mental health, struggles and trauma, I wanted to tap into that market and help people who weren’t comfortable going to a traditional massage place.” Caitlin Eichorn A Room of Our Own Massage, owner
Caitlin Eichorn massages a client’s hand at her practice, A Room of Our Own Massage. Jeff Rawlinson/ Enterprise photos
Caitlin Eichorn bodies. Moreover, she realized how uncomfortable those people would be getting a massage. It’s this acknowledgement that helped bring Eichorn’s business philosophy to life. “In my identity as a queer woman and my history of mental health, struggles and trauma, I wanted to tap into that market and help people who weren’t comfortable going to a traditional massage place,” Eichorn said. “After opening my doors in 2018 I reached out to LGBTQIA+ organizations and my practice has really
expanded since. It was important to me that people knew my identity, and as a therapist, I never wanted to be in a position where someone comes in and says homophobic things. I want people comfortable coming to me and for me to feel comfortable around other people. That’s why I created a room especially for women and the LGBTQIA+ community.” Beyond providing a mental and emotional safehaven, Eichorn maintains a hands-on approach to physical health and wellness — literally. Since the pandemic has brought upon a more sedentary lifestyle, aches and pains from poor posture and lack of mobility are more commonplace. These facts compound to beget the necessity for regular massage therapy. “It’s critical for a number of reasons. On a physical level, it’s incredible in keeping you limber and allowing people to live their daily lives. It also creates great body awareness, even if you
A Whole, New You
MCNAUGHTON MEDIA come in every week. What we do on the table allows you to go ‘oh wait, my hip’s hurting, what can I do to self-correct?’” said Eichorn. “I think of massage as an insurance policy. If you maintain your body and keep your tissue soft enough, you’ll be less prone to injury. It’s also a great stress reliever too. People enjoy the social aspect and I found they’re starved for touch and also for someone who they can open up to.” While COVID poured difficulty on every business, it presented Eichorn an opportunity to out-create the challenge and make her business truly unique amongst other massage practices. Not only with her clientele, but the above-andbeyond, human-centric service. “I shifted last July to an outdoor only practice. I worked outdoors for 11 months then just transitioned back indoors recently. I take COVID very seriously, and some people don’t feel comfortable coming into a closed space. So, we’re still offering in-office stuff, but if people aren’t comfortable, we’ll come to you,” Eichorn talked about her business’ house calls and fullyvaccinated staff. “People were struggling when we opened back up. I was in backyards and people needed someone to talk to. We also go see a lot of elderly clients and immunocompromised clients because safety is the number one thing
NOURISH, from Page 6 time for play, music, and artistic expression also helps to mitigate the effects of stress. Making space for self-care can help combat the negative effects we incur throughout the day too. Even something as simple as a book and warm cup of tea can induce feelings of relaxation and wellness. Although rest and sleep are closely related and of equal importance, they are not the same. Ensuring proper sleep hygiene and identifying the type of rest you need is crucial in establishing a strong foundation of good health and ought to be practiced continuously to the best of each of our abilities. Studies show that just 10 minutes a day of rest (laying down, no electronics) improve our overall health significantly. As sleep is tied to our immunity and health status, it should be a yearlong priority for
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“I take COVID very seriously, and some people don’t feel comfortable coming into a closed space. So, we’re still offering in-office stuff, but if people aren’t comfortable, we’ll come to you.” Caitlin Eichorn
right now.” To Eichorn, there’s a million places one can get a massage that’s cheaper or easier, but A Room of Our Own Massage is an organization clients
us as well. Some may argue that January is a great time to start anew. That this is the perfect opportunity to set and crush new goals. You may have heard experts say that you need a reset, especially after the holidays. I would argue that restricting eating, imposing unwanted exercise goals, and increasing your stress load may not only cause discomfort, but it may in fact harm you. Pushing yourself to achieve something that may not be in your best interest is not only unkind and out of balance, but it is often ineffective. Cheers to continuing healthy habits that you enjoy and make you feel good and nourished in the new year! Amanda Harlan is an expert in human nutrition and functional medicine at Functional Nutrition Advocacy. Email her at functional nutritionadvocacy@gmail.com or by phone at 530-759-3738.
Jeff Rawlinson/ McNaughton Media
can trust. Void of judgment or shame, it stands as a testament to the community it’s a part of. To book an appointment or house call, one can visit www.aroomofourownmassage.com, their physical address at 423 F St. in suites 108, 111 and 205 in Davis or call them at 530-217-9322. — Reach Aaron Geerts at aaron.geerts@ mcnaughton.media.
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A Whole, New You
JANUARY 2022
What’s working out (and not) at the gym this year T
By Jacquelyn McNaughton
o say that the past two years have been a challenge is an understatement. While both emotionally exhausting and extremely isolating, this pandemic has pushed us to the edge and forced us to adapt. As a result, many of us have discovered new and safer ways of socializing, though we still may feel disconnected. Our favorite social outlet that includes the benefits of both stress relief and endorphin rushes — the gym — has experienced drastic changes as a result of the pandemic. For many, including myself, the gym is a place to sweat and work on one’s physical wellbeing; however, it’s not only a place to overcome physical challenges and discover a sense of empowerment but also a place to socialize and feel a sense of community. Countless studies have shown that exercise leads to decreased stress levels, anxiety and depression, as well as better sleep, cognitive performance, and
increased self esteem. Unfortunately due to social distancing guidelines, mask mandates, and forced shutdowns, many gyms have become ghost towns with decreased attendance and very little social interaction. For many, mental and emotional health has suffered tremendously. According to the Kaiser Family Foundation (KFF) about 4 in 10 US adults reported symptoms of anxiety or depression, up from one in ten in 2019. A KFF Health Tracking Poll found that many adults are noticing other negative impacts on their mental well-being such as difficulty sleeping (36 percent), increases in alcohol and substance abuse (12 percent), and worsening of chronic conditions (12 percent) due to stress from the pandemic. Humans are social creatures and we need social interaction and a sense of community to thrive. Favorite outlets for these social cravings
See SOCIAL, Page 12
A Whole, New You
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Coming back from injury
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obody likes being sidelined with injury. Unfortunately, coming back too soon isn’t usually the best idea. You can lengthen recovery time, or even worsen an injury. But when’s the best time? Slight pain can be pushed through, sometimes to a healthy benefit. But anything more than that means you’re not there yet. Never return to the gym when there’s still excessive pain or swelling, and not typically until stiffness has dramatically improved. Any subsequent comeback should follow these recommended steps.
First, check with a pro
The best person to determine if you’re really ready to return is a personal physician or physical therapist. The fact is, you might not be — even if your heart is saying otherwise. They can give you specifics on how far you’ve come, and what (if anything) you still need to accomplish before you’re back at full strength. For instance, therapists teach injured gym members specific activities meant to strengthen injured areas, so they are intimately familiar with their progress. Doctors have in-depth knowledge on the history of swelling, and can monitor
unseen injury through scans.
Take it easy
Whatever the regimen, start slow. If you used to run five miles a day on the treadmill, begin at 50% of your typical level or less. Increase only 10 or 15% each week, provided there are no setbacks. It might be smart to begin by jogging or even walking, rather than running. Watch carefully for swelling or excessive soreness during or after each trip to the gym. Those are warning signs that you might need to recalibrate.
Studio 355 wishes everyone to stay safe and be healthy!!!
Consider a trainer
One of the best ways to avoid an injury is also one of the best ways to come back from one: Work with a professional trainer. People tend to focus on their work designing programs that help with a variety of healthy goals, while limiting the risk of hurting yourself. If an injury has already happened, however, trainers can then develop a plan that ensures you don’t do additional damage while on the path to recovery. They can also assist those who suffer from conditions like heart disease, diabetes, arthritis or hypertension, making sure routines doesn’t create additional stress points.
PILATES MELTMethod
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SOCIAL, from Page 10 were shut down, offered remotely, or modified in ways that made them far less desirable. While remote social interactions can be helpful, it often feels like a bandaid over a social bullethole. Not surprisingly, Americans have become even more emotionally and physically unhealthy. Studies have found that exercise is as beneficial to physical well being as it is for mental well being. Repetitive movements relax the brain, allowing the subconscious to problem solve. A Polish study by Monika Guszkowska found positive effects from exercise in both healthy individuals as well as those with emotional disorders regardless of age or gender identity. In other words, the mental benefits of exercise work on everyone. Moreover, the positive results of exercise were reported after as little as one 15 to 30 minute session. Guszkowska theorized that exercise “increases body temperature, blood circulation in the brain and impact on hypothalamic-pitu-
A Whole, New You
itary-adrenal axis and physiological reactivity to stress. The possible psychological mechanisms include improvement of self-efficacy, distraction and cognitive dissonance.” Alarmingly, University of California, San Francisco researchers
services for exercise. For example, businesses like Peloton and SoulCycle offer online workouts with a social aspect to them but is it enough? During the first year of this pandemic, countless Americans doled out millions of dollars for bikes and online access but now find streaming uninteresting or unsafe. Lack of supervision has
normal circumstances can be an intimidating environment, and that’s without the face mask requirements and general fear of Covid exposure from heavy breathing. In the past, some have interpreted the gym culture as toxic with it’s judgy elitism and perceived body and exercise comparisons. Now with the rush to get the “fast-
How do we get people moving again? And, more importantly, how do we keep them moving?
have found that physical activity has dropped worldwide by as much as 50 percent during this pandemic. This significant decrease will no doubt have long term overall health implications. How do we get people moving again? And, more importantly, how do we keep them moving? This debate raged in the healthcare and fitness fields pre-COVID but now has reached a crisis point. Fitness professionals have tried to adapt by offering streaming
resulted with any increased risk of injury due to poor form and improper technique. In addition, many have discovered that they miss the support and encouraging smiles of an in-person fitness instructor or trainer. In my experience, many livestreaming clients tuning into an online class have their cameras turned off so when we, the trainer/ instructors, call them out on the stream, we really have no idea if they’re performing the exercise correctly or even if they are actually there. (Psst! That’s the insider truth.) Unfortunately, for many, the gym under
est result” has led many to military style workouts which have produced little results and increased risk for injury. Are there exercises that are in theory “better” than others? Yes. Are there workouts that will achieve “faster” results? Absolutely. Still, the best exercise is the type that produces enjoyment and gets results. In my experience resistance training with bands, balls, weights, or gliders are fun and get results. If you’re brand new to exercise, completely lost, or desperately in need of a change up, then try a group exercise class. Many studios and gyms
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offer both outdoor and indoor classes. If the class is offered indoors, make sure the equipment and people are spaced apart and the room is well ventilated. More importantly, overcome any fear around wearing a facemask while exercising. The human body is highly adaptable and you will adapt, too. Just remember to take it easy the first time and give yourself plenty of grace. You may need several breaks. There is no shame in self care. Find a gym or studio where you feel supported. If the thought of joining a class terrifies you, try a personal trainer. Trainers like me can be expensive and worth it. We can get you started on your exercise journey by creating a well-rounded exercise plan. If your wallet doesn’t allow for a trainer, convince a friend to go for a brisk outdoor walk. You’ll feel better after, and not just from the physical activity. Jacquelyn McNaughton is a personal trainer at FIT House. Email her at jacquelyn.mcnaughton@ gmail.com.
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Staying safe at the gym
T
here have always been traditional worries about germs at the gym. More than a year into the pandemic, however, concerns about exercising indoors revolve around COVID-19. Fully vaccinated exercisers, who are usually shielded from the worst of the virus’ impacts, may still want to wear a mask in order to protect other vulnerable patrons. In all gyms, it’s a requirement meant to stop the spread of respiratory droplets, small airborne particles called “aerosols” released when we talk, sneeze, breathe or cough. Here are some additional ways to protect everyone’s health during the ongoing outbreak while still maintaining an active exercise routine.
Avoid crowded equipment
The CDC has long recommended staying six feet or more apart to limit exposure to COVID-19. That can be difficult to achieve when everyone is crowded around a favorite piece of equipment. Gyms have increased disinfectant efforts, but there’s not much they can do if everyone gathers near the stationary bikes. That kind of behavior is particularly worrisome with gyms, which didn’t originally create the same kind of superspreader events as churches and bars
because people don’t closely socialize while going through their routines. Continue wiping down any equipment you use, including treadmills, barbells and ellipticals. Consider using hand sanitizer throughout the workout.
Don’t go during peak hours
Social distancing is an important tool in the fight against COVID, since this infection spreads person to person through droplets that are breathed in. Exercising when fewer people are in the gym helps reduce the chances that you’re near someone who is perhaps unknowingly infected. If you’re not familiar with the gym’s peak hours, a phone call to their staff can typically help. Some apps also track this information.
Don’t touch your face
Keep your hands away from your eyes, nose and mouth. As with the flu or common cold, these are primary entry points for respiratory viruses — a family that includes the coronavirus. And of course, stay home if you’re feeling sick, even if you’re vaccinated. Even those with mild symptoms can place others at risk for developing a life-threatening case of the coronavirus.
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Staying hydrated A
s many as 75 percent of Americans may be functioning in a state of chronic dehydration, according to medical experts — and the negative impacts can be particularly damaging for those who are exercising. We’ve become inundated with buzzy beverage alternatives that make drinking water seem a tad old fashioned. But dehydration is a serious situation, and water remains one of the essential requirements for our bodies to function properly — in particular at the gym. Here are some tips for staying hydrated.
Perspiration is the principal concern at the gym, where those exercising can lose a critical amount of water during their every-day routines. The basic rule for hydration is 8x8, meaning eight glasses filled with eight ounces of water per day, but regular gym patrons will need more. Listen to your body while you’re working out. Water carries critical oxygen and nutrients throughout our system, while helping to flush waste from our bodies. If you’re not getting enough, the results can be catastrophic.
Why it’s important
Bring water with you
The human body is mostly water, but it needs to be replenished constantly because of natural every-day processes like urination and breathing.
Everyone should carry a water bottle with them, wherever they go. This makes achieving — or even exceeding — the traditional 8x8 recommendation far
easier. It’s particularly important at the gym, where dehydration can lead to muscle fatigue, spikes in body temperature that cause overheating, and issues with mental function including fainting or dizziness. Bring properly hydrated is also critical to limiting soreness, improving endurance, reducing muscle injuries and even aids with weight loss.
Mix it up
With so many new alternatives, water might sound (and more importantly taste) pretty boring. But there have always been plenty of flavor options that can completely transform that familiar glass of H20. Avoid store-bought flavorings, which can be loaded with unhealthy ingredients. Opt instead for
natural enhancers, including slices of watermelon or cucumbers. Sprigs of mint also provide a healthy jolt. If you’re a cola fan who’s trying to drink healthier, consider trying sparkling water. It has the fizzy kick of a soda, but without the artificial flavors and unneeded sugars.
Water isn’t always enough
As important and undeniably healthy as water consumption is, sometimes it’s just not enough: If you exercise for more than an hour, you may need a drink that proves electrolyte replacement to restore potassium and sodium being lost through increased levels of perspiration. Be careful to look for light versions of these drinks, to avoid excess caloric intake.
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Do I need a trainer?
ometimes finding advanced success at the gym requires more expertise, and that’s where trainers come in. They can also play a key role in motivating exercisers. Trial offers to get started with these professionals are sometimes offered, followed by a deeper commitment for regular sessions. Together, you can achieve fitness goals more effectively and often on a shorter timeline. Here’s a more in-depth look at what the right training partner can provide.
Meeting goals
Gym members, in particular new ones, typically have a goal or set of goals that follow certain general guidelines: They may want to tone or build specific muscle groups, decrease pain in the back or joints, improve posture, increase flexibility or pump up their metabolism. Trainers can develop a specific program to help accomplish those goals in a more targeted way, saving time and money. They also have valuable experience in creating a routine for warm ups and cool-down periods to help reduce injury — a key element to exercising that many either don’t know enough about or wrongly disregard.
Helping with intensity
Even a seasoned gym member can end up wasting
time on routines that don’t help achieve their larger aims. Trainers make sure every action leads directly to the desired reaction. They also play a critical role in keeping gym members on track. Starting an exercise regimen is much easier than sticking with it. Trainers are tasked with making sure exercisers are focused and moving forward — even when work, family and other responsibilities make it difficult to stay on track. If you’ve ended up quitting after starting a prior workout, it’s likely to happen again. Trainers provide a critical back stop. And as they push you, you’ll be getting the most of your scheduled workout.
Training for the Older Adult!
Building consistency
Amateur exercisers often struggle with following the basic strategies that lead to the best result, or even getting to the gym on a regular basis. Trainers add another layer of motivation to exercise, and they also hold gym members accountable to the agreed-upon regimen. They help maximize busy patrons’ workouts, too. Most people these days have a very limited amount of time to exercise. Trainers make sure not a moment is wasted by focusing on the most efficient routines. The best trainers even work to better position exercisers on the days when they’re not in the gym, discussing things like sleep patterns and eating habits.
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