Volume XVIII Issue XIII The Ogden Valley news Page 13 December 15, 2010 Ten Tips for Ensuring the Success of Your Health & Fitness Resolutions 7. Don’t’ forget cardio! Spend approximately 20 minutes getting a good cardio workout As you’re aware, it’s that time of year before engaging in weight-resistant exercises. again—time for thinking about New Year’s This will strengthen your heart, increase your resolutions. How many times have you made lung capacity, improve your circulatory system, health and fitness resolutions, only to see them and burn those extra calories—to list only a few fall by the wayside after a week or two? It’s benefits— in addition to preparing your body for not always easy to stick to the resolutions you weight lifting and training exercises. 8. Establish a solid core! Major muswant to adopt to improve our overall health cles of the core are the peland wellbeing. Every day is vic floor, transverse abdoa challenge to keep the promminus, internal and external ises you make to yourself, obliques, rectus abdominus, and to select the choices that erector spinae, and diaghram. will help you achieve your Minor muscles of the core are goals—especially during the the trapezius, gluteus maxiholiday season! “Dr.Fit,” i.e mus, and latissimus dorsi. Sidney E. Reeves, in conThe function of your core is junction with High Altitude to stabilize the thorax and Fitness in Eden, has come up pelvis during dynamic movewith ten ways to help ensure ment. The ability to control that this year is the year you finally find success sticking Sidney Reeves demonstrates core your bowel and bladder is directly related to your core to your resolutions so you can strengthening exercises. strength. Core strength is crucial when you are achieve your ultimate health and fitness goals. 1. Hire a fitness trainer! If you are build- moving (dynamic), and even when you are not ing a home, you hire a professional builder. moving (static). Three basic exercises for a healthy core You’ll also find success redesigning your body include: with the help of a professional and licensed trainer. 1. Plank 2. Focus on nutrition! 2. Bird Dog Eat small but frequent meals! 3. Back Extension on For best results, ensure that physio ball veggies, fruits, nuts, beans, 9. Be prepared! and a bit of protein make up Preparation = Success! Plan the bulk of your diet. and buy healthy food items 3. Drink more water! on the weekend in preparaWater has many functions, tion for the work week. In such as balancing your pH and addition, prepare your meals and snacks in the diluting the acids in your muscles, which can make them sore after a workout. Drinking more evening before the following day. Now you are water will provide for a faster recovery and less in control vs. being out of control when you’re soreness so you can maintain a consistent work- hungry and headed for a drive-thru where healthy meal choices are limited. Surround out routine. 4. Know your heart rate! In general, figure yourself with good choices for the best results! your target heart rate by subtracting your age Keep negative food choices, than can trip you from 220 and x .60 and x .80 for a 60% - 80% up, out of the house, and substitute them with range. You will be more successful at burning food and snack options that can both satisfy calories when training within this heart-rate and fortify. 10. Be consistent! One range. For best results, obtain here and one there of the above and use a heart-rate monitor. activities—maybe now and 5. Record your journey! maybe later—will not cut it! Write down inches, body fat, Implement each as a compreweight, work outs, nutrition, hensive, consistent program thoughts, feelings, emotions, for a successful health and fitprogress, progress towards your ness regimen. Stick with it goals, energy levels, etc. This and it will become an estabinformation will be very valulished routine with measurable able, especially as a motivation results. Of course, there may tool during those rough or tough be hills and valleys on your days! 6. Organize your workouts! Try to do 3 to journey to a healthier you, but you will arrive! 4 sets of 8 to 12 repetitions of four to six target Each success will continue to spur you on! Good luck and please let me know if I can exercises during each exercise session. Divide your body into three parts for the purpose of help. If you have questions, text me or call focusing your routine, i.e, Monday, chest, me at 801-603-0497; or stop by High Altitude bicep, and abs; Tuesday, legs, shoulders, tra- Fitness in Eden. High Altitude Fitness is pezius, and obliques; and Friday, back, triceps, located behind, and down below the Eden car and calves. Every part of your body needs wash. We are here to assist you with your goals equal attention for balanced progress. It’s important to target smaller muscle groups along and health and fitness resolutions for the New Year—once and for all! with larger, more visible muscle groups. By Sidney Reeves Subscriptions available for out of area residents at $18.00 annually. Send payment with mailing address to: The Ogden Valley news P O BOX 130, EDEN UT 84310 Holiday Season Blowout Sale! 20-40% All Children’s Toys Through December 31, 2010. For Every $125 Trollbead Purchase, receive a Follow us on FACEBOOK for more specials & new merchandise. $20 Gift Certificate Through December 31, 2010. Start the New Year with a New Smile! By Michael G. Crookston, D.D.S. For many, the New Year brings resolutions to improve one’s overall quality of life. This is typically accomplished through exercise, dieting, or even picking up a new hobby. In 2011, people should consider creating a healthier and more beautiful smile. A statistic gathered from a nationwide American Academy of Cosmetic Dentistry (AACD) survey reveals the positive impact a beautiful smile has on improving a person’s career. Seventy-four percent of Americans believe an unattractive smile hurts a person’s chance for career success. Dr. Michael Crookston of Zimbi Dental states, “In a business setting, a confident smile says a lot about a person’s belief in their abilities. More often than not, if a person’s smile doesn’t exude confidence, then what does? We have many treatment options available today that will improve and enhance any smile.” •฀ Whitening—the most commonly prescribed cosmetic dental procedure. Many whitening options are now available to consumers in a wide range of prices. Dentist-supervised treatments remain the AACD recommended procedures for lightening discolored teeth. •฀ Bonding—an option for chipped or cracked teeth and the removal of silver fillings. Bonding is a process in which an enamellike material is applied to a tooth’s surface, WILDLIFE NEWS cont. from page 11 elk should be visiting the ranch soon. Hardware Ranch is located 17 miles east of Hyrum. Its winter elk viewing season begins December 17. The WMA offers the following during its winter season: Sleigh Rides - Enjoy the sights and sounds of Utah’s state mammal by taking a sleigh ride through a herd of up to 600 Rocky Mountain elk. Sleigh rides last 20 to 30 minutes, and wind through the center of the elk herd and make occasional stops so you can capture that perfect photograph. During the rides, the sleigh drivers share the history of the ranch and explain why elk behave like they do. They’re also happy to answer questions you have. The sleighs are pulled by a team of largebreed draft horses. If snow conditions get poor, the sleighs can be converted into wagons. Visitor Center - In addition to the sleigh rides, the Hardware Ranch WMA also operates a visitor center. The center has interactive wildlife displays and staff who can answer your questions. The WMA’s winter season should run until February 28. The sleighs are running and the visitor center is open during the following days and times: Friday – noon to 5 p.m.; Saturday – 10 a.m. to sculpted to an ideal shape, hardened, and then polished for a beautiful smile. •฀ Implants—a replacement for missing teeth or an alternative to dentures. Implants are a stronger and more attractive option for replacing missing or lost teeth. A support is placed, and a life-like ceramic restoration is built around it matching the original tooth shape and color. •฀ Orthodontic Treatment—an option to realign natural teeth to an ideal form. Today we have many options to minimize the appearance of orthodontic treatment. Some of which include white brackets or clear trays. Zimbi Dental works hand in hand with Orthodontic Specialists to accomplish the best overall treatment results. •฀ Veneers/Crowns—an increasingly popular procedure. Custom-made, ultra-thin laminates that are affixed directly to the teeth. They are a great option for closing gaps, disguising discolored teeth that did not respond well to traditional whitening procedures, and fixing broken or chipped teeth. Zimbi Dental would love to help you accomplish your New Year resolution for a healthier new smile. Now through the end of February, we are offering free whitening and consultations. At Zimbi Dental we are “Changing lives . . . One Smile at a Time.” For more information, call 801-745-1100. 5 p.m.; Sunday – 10 a.m. to 5 p.m.; Monday – noon to 5 p.m. The WMA will be closed on December 25. If you want to take a ride through the elk herd, you must buy a ticket at the visitor’s center before 4:30 p.m. The last sleigh ride leaves at this time. Sleigh rides are $5 for those nine years of age and older, and $3 for those four to eight years old. Children three years of age and younger can ride for free. How to get there - The Hardware Ranch WMA is located at mile marker 22 on state Route 101 in Blacksmith Fork Canyon. The ranch is about 115 miles north of Salt Lake City (about a two-hour drive). It’s about 17 miles east of Hyrum and 22 miles southeast of Logan. Good lodging, food and entertainment are readily available in Cache Valley, within 45 minutes of the ranch. The roads up Blacksmith Fork Canyon are usually plowed and sanded by noon each day. For more information about the Hardware Ranch WMA, call (435) 753-6206 or visit hardwareranch.com on the Web. Hardware Ranch is a wildlife management area owned and operated by the Division of Wildlife Resources. It provides important big game winter range for elk, deer and moose.