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W edn e sd ay , O c tob e r 7 , 2015 Th e Nugg e t N ew spap e r , S i s t e r s , O r egon G e t y o u r b o d y r e a d y f o r t h e d em a n d s o f w i n t e r B y J im C o r n e l i u s N ew s E d i t o r S i s t e r s Coun t ry i s en joy- ing p e rh ap s i t s b e s t t im e o f y e a r — th e c r i sp , g lo r iou s au tumn , w i th m i ld t emp e r a - tu r e s , go ld en l igh t and an inv igo r a t ing ch i l l in th e a i r o f a mo rn ing . Bu t th a t ch i l l p r e s ag e s th e com ing o f w in t e r — and now i s th e t im e to g e t you r body r e ady fo r i t . W in t e r w e a th e r c an b e h a rd on th e body , e sp e c i a l ly i f you a r e unp r ep a r ed fo r i t . Th e Am e r i c an Ch i rop r a c t i c A s soc ia t ion no te s tha t , “S imp ly w a lk ing ou t s id e in th e f r e e z ing w e a th e r w i thou t l ay e r s o f w a rm c lo th ing c an in t en s i fy o ld e r jo in t p rob l em s a n d c a u s e a g r e a t d e a l o f p a i n . A s mu s c l e s and b lood v e s- s e l s con t r a c t to con s e rv e th e body ’ s h e a t , th e b lood supp ly t o e x t r em i t i e s i s r e d u c e d . T h i s low e r s th e fun c t ion a l c ap a c - i ty o f m any mu s c l e s , p a r t i cu - l a r ly among th e phy s i c a l ly un f i t . P r ep a r a t ion fo r an ou t- doo r w in t e r a c t iv i ty , in c lud- ing cond i t ion ing th e a r e a s o f th e body th a t a r e mo s t vu l - n e r a b l e , c a n h e l p a v o i d i n j u r y and co s t ly h e a l th c a r e b i l l s . ” Fo r a c t iv e S i s t e r s Coun t ry fo lk s , w in t e r i sn ’ t a t im e to ho l e up — i t ’ s a t im e to g e t ou t and sk i , bo th No rd i c and a lp in e , snow sho e and h ik e wh en th e snow cov e r a l low s . And som ebody ’ s go t to chop th e wood and shov e l th e snow o f f th e d e ck , r igh t ? Fo r tuna te ly , the re ’ s s t i l l p l en ty o f t im e to g e t you r- s e l f in sh ap e fo r w in t e r ’ s d em and s . Kh iv a B e ckw i th o f S i s t e r s A th l e t i c C lub (SAC ) r e com- m end s g e t t ing s t a r t ed r igh t now on a p rog r am to g e t in sh ap e fo r th e sk i s e a son . “A good , I wou ld s ay , s ix to e igh t w e ek s b e fo r e th e sk i s e a son ( i s op t im a l ) , ” sh e s ay s . “Th a t ’ s th e b igg e s t m i s - t ak e p eop l e m ak e — th ey w a i t too long to p r ep a r e th e i r bod i e s fo r sk i s e a son , wh i ch i s wh a t c au s e s in ju r i e s . ” SAC and The rapeu t ic A s so c i a t e s w i l l b e o f f e r- ing a c l in i c on w in t e r spo r t s p r ep a r a t ion in Nov emb e r , bu t th e r e ’ s no r e a son no t to g e t go ing r igh t now . Beckw i th empha s ize s l ow e r - b o d y a n d c o r e w o r k f o r in ju ry p r ev en t ion : l eg p r e s s , lunge s ( inc lud ing la te ra l lung e s ) and s ing l e - l eg squ a t s a r e a l l good sk i–p r ep ex e r - c i s e s . F l ex ib i l i ty i s impo r t an t and shou ld b e p a r t o f you r p r e - s e a son t r a in ing . Co r e s t r eng th and s t ab i l i ty i s c r i t i - c a l fo r in ju ry p r ev en t ion — and p e r fo rm an c e — so co r e wo rk n e ed s a t t en t ion . O f t en ov e r look ed o r g iv en sho r t sh r i f t i s th e impo r t an c e o f a e rob i c f i tn e s s . W in t e r spo r t s and a c t iv i t i e s d em and a lo t o f you r h e a r t and lung s , and i t ’ s a good id e a to pu sh you r s e l f in to op t im a l sh ap e a t th e s t a r t o f th e s e a son . Ev e ry sk i e r i s f am i l i a r w i th th a t g a s s ed -ou t f e e l ing ju s t b e fo r e th e l a s t run o f th e d ay . Th a t ’ s th e on e wh e r e f a t igu e g e t s you and in ju r i e s h app en . No m a t t e r how w e l l you p r e p a r e , i t ’ s u nw i s e t o t a k e o n th e f i r s t sk i d ay o f th e s e a son l ik e i t ’ s th e O lymp i c s , go ing too h a rd on th e s lop e s o r pu t - t ing in too m any m i l e s on th e t r a i l . “E a s ing in to th e s e a son wou ld b e good , ” B e ckw i th s ay s . W a rm ing up tho rough ly i s a lw ay s a good id e a , and i t i s e sp e c i a l ly c r i t i c a l fo r ou tdoo r a c t iv i t i e s in th e co ld . I t ’ s a l l too e a sy to n eg l e c t to w a rm u p b e f o r e h e a d i n g o u t t o c h o p th e wood o r shov e l snow — and you p ay fo r i t by th row - i n g o u t y o u r b a c k o r tw e a k i n g you r shou ld e r , and o f f to th e phy s i c a l th e r ap i s t you go . Pu t t ing in some ex t ra sw e a t now w i l l h e lp you m ak e you r w in t e r s e a son mo r e fun — and in c r e a s e you r odd s o f b e ing in ju ry - f r e e to en joy th e boun ty o f th e S i s t e r s Coun t ry w ay o f l i f e th rough th e ch i l ly s e a son . isto Ckphoto .Com /rCauCino F i r e d e p a r tm e n t h o s t s s a f e t y d a y The C love rda le Ru ra l F i r e P ro t e c t ion D i s t r i c t w i l l b e p r e s en t ing th e i r s e cond annu a l Pub l i c S a f e ty D ay a t t h e S i s t e r s R o d e o G r o u n d s o n S a t u r d a y O c t o b e r 1 0 , f r om 1 1 a .m . t o 4 p .m . T h e p u b l i c i s i n v i t e d t o s e e f i r e t ru ck s , ambu l an c e s , and o th e r em e r g en cy v eh i c l e s on d i sp l ay , and f i r e f igh t e r s w i l l p e r fo rm d emon s t r a t ion s . A i r L ink and L i f e F l igh t h e l i cop- t e r s a r e a l so s ch edu l ed to f ly i n d u r i n g t h e d a y . On Sund ay , O c tob e r 1 1 , f rom 1 to 2 p .m . C lov e rd a l e f i r e f igh t e r s w i l l b e ho ld ing t h e i r a n n u a l m em o r i a l s e r v i c e fo r p a s t m emb e r s . Th e c e r - em o n y w i l l b e h e l d a t S t a t i o n 601 , a t 68787 G eo r g e Cy ru s Rd . Th e pub l i c i s inv i t ed to a t t e n d . T h i s w i l l a l s o b e a n o p p o r- tun i ty fo r th e pub l i c to s e e th e n ew con s t ru c t ion a t F i r e S t a t ion 601 , th e r e su l t o f l a s t y e a r ’ s b o n d m e a s u r e . P a r tn e r s in C a r e WA LK - IN • URGEN T CARE • OCCUPA T IONA L MED IC INE E x c e p t i o n a l C ar e g i v e r s = E x c e p t i o n a l C ar e E r ic Wa t tenbu rg , MD i s ou r Owne r / Med ica l D i rec to r and i s ded ica ted to b r ing ing acce s s ib le , excep t iona l med ica l ca re to ou r Cen t ra l O regon commun i ty . Ph i l l ip Bu r re r , MD An i ta Hende r son , MD L i sa S te f fey , DO T r ic ia Cou tu re , FN P see s ou r wa lk - in / app roache s focu se s on U rgen t ha s a pa s s ion fo r same -day pa t ien t s we l lne s s and i l lne s s Ca re /Occupa t iona l ado le scen t s and a s we l l a s ou r f rom a ho l i s t ic Med ic ine . s tuden t a th le te s . Occupa t iona l pe r spec t ive , and O p e n E ve r y Med ic ine & wo rk s to inc lude the Da y I n c l u d i n g Wo rkman ’ s pa t ien t ’ s fam i ly a s W ee k e n d s ! Comp schedu led an in teg ra l pa r t o f 3818 SW 21 s t P l . , appo in tmen t s . the ca re p lan . Redmond r fa i rg round s ) You rCa reMed ica l .com (Nea 541 -548 -2899 15 P a l l i a t i v e c a r e i s s p e c i a l i z ed m ed i c a l c a r e in t end ed t o imp r o v e qu a l i t y o f l i f e and a l l e v i a t e su f f e r in g f o r p e o p l e l i v in g w i th s e r i o u s i l ln e s s e s . P a l l i a t i v e - c a r e p r o- v id e r s l i s t en t o p a t i en t s and h e lp th em d e c id e wh i ch t r e a tm en t op t i on s a r e b e s t f o r th em . P a l l i a t i v e c a r e i s p r o v id ed b y a t e am , wh i ch c an c on s i s t o f ph y s i c i an s , n u r s e s , s o c i a l w o r k e r s , th e r a p i s t s an d ch a p l a in s . P a l l i a t i v e c a r e i s a pp r op r i a t e a t an y s t a g e o f a s e r i- o u s i l ln e s s , an d id e a l l y i s in t r od u c ed e a r l y in th e t r e a t - m en t c o u r s e . S om e o f th e c omm on i l ln e s s e s p a l l i a t i v e - c a r e s p e c i a l i s t s t r e a t a r e c an c e r , h e a r t f a i lu r e , COPD , d em en t i a and ALS , am on g o th e r s . P a l l i a t i v e c a r e s p e- c i a l i z e s in t r e a t in g s ymp t om s su ch a s p a in , f a t i gu e , sh o r tn e s s o f b r e a th , n a u s e a , an x i e t y , b ow e l i s su e s and s l e ep l e s sn e s s . T h i s c a r e p r o v id e s an e x t r a l a y e r o f s u p - p o r t t o p a t i en t s and f am i l i e s , and th e p a l l i a t i v e - c a r e t e am w o r k s c l o s e l y w i th a p a t i en t ’ s o th e r d o c t o r s t o h e l p c o o r d in a t e c a r e an d im p r o v e c omm un i c a t i on . F o r in f o rm a t i on v i s i t www . p a r tn e r s b en d . o r g .