Bobbi Jo's 5K Run/Walk - The Catoctin Banner
Bobbi Jo's 5K Run/Walk - The Catoctin Banner
Bobbi Jo's 5K Run/Walk - The Catoctin Banner
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10 . the catoctin banner . August 2010 . www.thecatoctinbanner.com<br />
Take Advantage of Summer’s longer<br />
Days to launch Your <strong>Walk</strong>ing or <strong>Run</strong>ning<br />
Program<br />
<strong>The</strong> longer days of summer are a great time to launch a walking or running<br />
program. Both are excellent exercise, with virtually no equipment costs other<br />
than a pair of supportive shoes. “By starting now, you can experience the fresh<br />
air and scenic diversity of outdoor exercise, and get into a fitness routine before<br />
cold and icy weather strikes,” says Michael Johnston, P.T., with Amber Hill<br />
Physical <strong>The</strong>rapy. Amber Hill, which is celebrating its 25th year in business,<br />
has offices in Frederick, Thurmont, Jefferson and Damascus. An avid fitness<br />
enthusiast, Mr. Johnston offers these tips to minimize the toll walking and<br />
running may take on the lower part of the body, especially the feet:<br />
• Stretch before and after exercising. Stretching is crucial to protecting your<br />
body from the rigors of the road. It also reduces muscle soreness after running<br />
and can improve your athletic performance.<br />
• Begin slowly and increase distance and speed gradually over time.<br />
• <strong>The</strong> right running surface is key to preventing injuries. Avoid hard surfaces<br />
and too many hills.<br />
• React to pain immediately; rest and use ice. Ignoring discomfort only leads<br />
to chronic conditions.<br />
• Treat redness and blisters immediately.<br />
• Hydrate, hydrate, hydrate—water feeds the joints and muscles, in addition<br />
to quenching your thirst.<br />
Although walking puts less impact on bones and joints, it provides many of<br />
the same health benefits as running: Both walking and running will:<br />
• Burn calories with each step,<br />
• Strengthen back muscles,<br />
• Increase bone mass,<br />
• Lower blood pressure and cut cholesterol,<br />
• Reduce the risk of heart disease and diabetes,<br />
• Lower stress levels, and<br />
• Improve your mood and sense of well-being.<br />
Vary your landscape to stay motivated. Location can make a huge difference<br />
in keeping you motivated. Save the treadmill for colder weather and get out<br />
and enjoy the many scenic areas and trails that Maryland offers. Discover<br />
new scenic routes by visiting www.mapmyrun.com. This simple and unique<br />
Web site offers pre-planned routes or allows you to create your own based on<br />
location, distance or type of walk or run.<br />
Whatever your fitness routine, or if you just enjoy relaxing walks, Amber<br />
Hill Physical <strong>The</strong>rapy’s professionals treat a complete range of orthopedic and<br />
sports issues, plus neurological, pediatric and wellness needs, and auto and<br />
workman’s compensation injuries. New patients are typically seen within 24<br />
hours in private treatment rooms. As always, check with your physician before<br />
beginning a serious exercise program.<br />
Visit Amber Hill’s Web site at www.amberhillpt.com or for more<br />
information call 301-663-1157. Amber Hill’s four clinics are located at:<br />
Frederick – 187 Thomas Johnson Dr., Suite 6, 301-663-1157; Thurmont –120<br />
Frederick Road, Suite D, 301-271-9230; Jefferson – 4014J Mountville Road;<br />
and Damascus – 9701 New Church St., Suite 3, 301-253-0896.<br />
We Invite You to Share Your Good News!<br />
news@thecatoctinbanner.com • Message Line 301-693-9503 • Publisher’s Line 301-271-1050 • Fax 301-447-2946<br />
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Residential and Commercial<br />
Local, Family Owned Business<br />
2 Year Labor Warranty<br />
301-271-0731<br />
240-674-0728<br />
by Jeanne Angleberger<br />
Shaklee Associate for a Healthier Life<br />
the health jeanne<br />
Is eating breakfast important to your health? Definitely! It’s like refueling<br />
your body for a new day. After all, would you expect your car to run with no<br />
fuel? And, neither does your body perform without fuel! You’ll miss out on<br />
important health benefits when you skip breakfast. A healthy breakfast jumpstarts<br />
your day and may even benefit your overall healthiness. When eating<br />
a healthy breakfast, you’re more likely to: eat less fat and cholesterol; eat<br />
more vitamin- and mineral-enriched foods; have improved productivity and<br />
concentration; and have a handle on controlling your weight. If you’re thinking<br />
skipping breakfast will help you lose some unwanted pounds, think again.<br />
For children and adolescents it is especially beneficial to eat breakfast.<br />
According to the American Dietetic Association, children who eat a healthy<br />
breakfast are more likely to have better problem-solving skills, concentrate<br />
better and be more alert, have better hand-eye coordination, be more physically<br />
active and probably miss fewer days of school. What counts as a healthy<br />
breakfast? <strong>The</strong> core of a healthy breakfast is whole grains, low-fat protein and<br />
dairy, and fruits and vegetables. You’re getting complex carbohydrates, fiber,<br />
protein and a small amount of fat. It leaves you feeling full for hours and is<br />
nutritional. When choosing cereal, it is important to read the nutrition label<br />
and ingredient list. Remember a serving size is 3/4 to 1 cup. Try to select one<br />
with 3-5 grams of fiber and with less than 13 grams of sugar. Calories should<br />
be 120 or less if you’re counting them. Add fresh fruit and low-fat milk.<br />
Finding the time for breakfast is usually the reason families skip this<br />
important meal. Perhaps the night before you can decide what you’ll have.<br />
Measure and prepare ahead of time what you can. For example, oatmeal takes<br />
less than a minute by microwave. Yours truly bakes waffles and freezes the<br />
leftovers for another day. Just heat and serve with fresh fruit.<br />
By keeping the breakfast basics in mind can help set you up for healthier<br />
eating all day long. Remember good health begins with the small decisions we<br />
make each day.<br />
THURMONT<br />
301.271.9230<br />
FREDERICK<br />
301.663.1157<br />
JEFFERSON<br />
301.473.5900<br />
DAMASCUS<br />
301.253.0896<br />
www.amberhillpt.com<br />
New patients usually seen in<br />
24 hours in private rooms<br />
Early a.m., eve. and Sat. hrs.<br />
Donald J. Novak, P.T., D.P.T., owner<br />
where patients come first — since 1985<br />
Patients Come First<br />
We give patients quality, compassionate<br />
care in a welcoming setting.<br />
• Orthopedics and sports: headaches, neck/back<br />
pain, shoulder, tendonitis & rotator cuff injuries,<br />
elbow, hip, knee & ankle pain, Post-surgical<br />
rehab, arthritis, fibromyalgia & TMJ therapy<br />
• Neurological: stroke/brain injuries, spinal cord<br />
injuries, MS and balance disorders<br />
• Worker's Comp and auto injuries<br />
• Pediatric Pt/OT & Speech <strong>The</strong>rapy*<br />
• Plus…we are in-network with most insurances<br />
to save you money<br />
•<br />
“Recently I received physical therapy at your<br />
Thurmont location. I wish to commend your staff for their<br />
professionalism, care and help. I hope that Amber Hill<br />
stays in Thurmont for many years to come.”<br />
—M Rice, Thurmont<br />
*Speech <strong>The</strong>rapy Services offered through Frederick Pediatric <strong>The</strong>rapy LLC<br />
at the Frederick Pediatric Clinic.<br />
• Our Knowledge & Experience Get You Back to Enjoying Life! •