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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (Oct. 25, 2017)
Wednesday, October 25, 2017 The Nugget Newspaper, Sisters, Oregon Fit For Sisters Andrew Luscutoff Columnist Get prepared for ski season The mountains are begin- ning to see snowfall, season passes are on sale, and ski shops are getting stocked with the 2017/2018 latest and greatest. Central Oregon is ready for ski season. Are you? Skiing requires more than skill and gear; it requires fit- ness. The demands of skiing are harsh: repetitive bounc- ing on the knees, tests of your balance, stability, and resilience to twisting forces. There’s plenty of opportu- nity for an injury. To prepare for ski season, keep the law of specificity in mind. The body adapts to the specific demands placed upon it. This means if one wants to ski better, train the body like it’s ski- ing. It is common to see someone who is training to ski on machines and on the ground doing core exercises. However, the body doesn’t use supportive muscles or stabilizers on a machine, and if you are on the ground sit- ting up on the slopes, you’ve fallen. Six-pack abs or not, hav- ing to curl oneself off the snow after a fall isn’t part of a sound ski program. Stability of the lower body is a product of balance and strength. If you can hold a flexed leg, balance, and resist the forces of the undu- lating terrain, you’ll be suc- cessful. This can be trained with single-leg squats, lunges, side-steps, and box step-ups. Core strength is impor- tant for skiing because the middle of the body is a pil- lar, which all other strength is derived from. Without a strong core, the balance and strength of the lower body is compromised. Since ski- ing is performed upright, with the feet on the ground, the core can be trained in a similar position. Using a cable machine or bands, you can do cross-body chops and lifts where you’re pulling across the body in a diagonal fashion either up or down. Bracing the core and having the resistance come across the body is very effective to learn how to use the core muscles to produce strength and stability. Balance is another key to success on the slopes. Again, it’s important to train the body to the specific demand. Standing on one foot, turn the head to the left and right. This challenges the vestibu- lar system of the inner ear, which is effective to skiing because vision is not fixed. An advanced balance exer- cise would be standing on one foot, and bouncing a ball off the wall. This reac- tive exercise benefits the dynamic nature of skiing. One does not know where the next bump will come from and it’s important to have fast reaction. Conditioning is the final piece. Many people can ski well, but once the day runs long, they’re tired — and this is where injury is most Snowfl ake Boutique Fri., Nov. 3, 1-8 p.m. Sat., Nov. 4, 9 a.m.-4 p.m. At Deschutes County Fairgrounds, Redmond $3.50 Admission Net proceeds go to FAN www.snowfl akeboutique.org entertainment & EVENTS WED...OCT. 25 Sisters Saloon Texas Hold ’Em Tournament 7 p.m. Every Wednesday! For additional information call 541-549-7427 or go online to sisterssaloon.net. Hardtails Bar & Grill Karaoke Night! 9 p.m. Every Wednesday, no cover! For additional information call 541-549-6114 or go online to hardtailsoregon.com. THURS...OCT. 26 Sisters Saloon Karaoke Night! 9 p.m. Every Thursday, no cover! For additional information call 541-549-7427 or go to sisterssaloon.net. FRI..OCT. 27 Downtown Sisters 4th Friday Art Stroll 4 to 7 p.m. Many of Sisters galleries and shops will feature live entertainment & refreshments! For additional information go to sistersartsassociation.org. Hood Avenue Art Artists’ Reception for JoAnn Burgess & Breezy Anderson 4 to 7 p.m. Plus live music! For additional information call 541-719-1800 or go to hoodavenueart.com. The Belfry Halloween Extravaganza with David Jacobs-Strain & The Crunk Mountain Boys 8 to 11:45 p.m. Don’t miss the party! For additional information call 541-815-9122 or go to belfryevents.com. Hardtails Bar & Grill Karaoke Night! 9 p.m. Every Friday, no cover! For additional information call 541-549-6114 or go online to hardtailsoregon.com. SAT...OCT. 28 Starts Friday Fri., Oct. 27 – Thurs., Nov. 2 Only the Brave (PG-13) Fri 4:00, 7:00 Sat-Sun 1:15, 4:00, 7:00 Mon-Thurs 4:00, 7:00 Victoria & Abdul (PG-13) Fri 4:45, 7:15 Sat-Sun 2:15, 4:45, 7:15 Mon-Tues 4:45, 7:15 Wed 4:45 • Thurs 4:45, 7:15 Marshall (PG-13) Fri 4:30, 7:15 Sat-Sun 2:00, 4:30, 7:15 Mon-Thurs 4:30, 7:15 Breathe (PG-13) Fri 7:00 Sat-Sun 3:00, 7:30 Mon-Thurs 7:00 Lucky (N/R) Annual common. To overcome this situation, look to put in some cardiovascular train- ing this fall. Running, fast hiking, and stair climbs are all adequate; but think about making it more specific to skiing. The nature of the ski runs is a few minutes of activity followed by resting while riding the lift. These intervals can be performed in training as well. A 3- to 5-minute interval followed by a few minutes of rest at a higher intensity will get the legs in shape for the slopes. The ski season is too short to spend half of it get- ting into shape. As fitness improves, add complexity and resistance to the exer- cises. Always expect some soreness, but if soreness per- sists to pain, seek out a pro- fessional assessment. Often, undesirable form is the cul- prit and can be fixed with corrective exercises. Any of the physical therapy clinics or certified personal trainers can help. Beyond the DIY approach, there are oppor- tunities in Sisters to join a group of skiers at Sisters Athletic Club for a condi- tioning class. The class is Tuesday and Thursday eve- nings and will touch on each of the above aspects. The class is at 5:30 p.m. and will last 30-45 minutes. Send me a message at Andrew@ sistersathleticclub.com to sign up! Fri 5:00 Sat-Sun 1:00, 5:30 Mon-Thurs 5:00 EXHIBITION ON SCREEN : Michelangelo (N/R) Wed 7:00 Movie times and titles are bsite subject to change. Visit we n. atio rm info st late or call for WWW.SISTERS MOVIEHOUSE.COM 541-549-8800 Oct 27 / Fri / 8 PM HALLOWEEN EXTRAVAGANZA David Jacobs- Strain and the Crunk Mountain Boys A fi erce slide-guitar player, and a song poet known for his virtuosity and spirit of emotional abandon. Nov 4 / Sa / 8 PM Dusu Mali Band Improvisational African blues rock & roll, creating unique live music experiences. Nov 18 / Sa / 7:47 PM Poor Man’s Whiskey BELFR TR Y AV B A IR G T A H N D Z A A Y Northern Cali EX music bards bring a high-energy show & fusion of bluegrass, Southern rock and old-school jam. WITH Mexican Gunfi ght Powerful Portland foursome! PUB OPENS 1 HR PRIOR TO SHOWS BelfryEvents.com 541-815-9122 13 Sisters Saloon Halloween Costume Party with The Mostest 9 p.m. to midnight! $50 gift card prize for four winners! For info: 541-549- 7427 or sisterssaloon.net. Hardtails Bar & Grill 7th Annual Halloween Costume Bash with The Hwy. 97 Band 9 p.m. to 1 a.m. No cover for the best in classic rock. Cash prizes for best costumes! For additional information call 541-549-6114 or go online to hardtailsoregon.com. Cork Cellars Live Music with Rhonda Funk 7 to 9 p.m. No cover! For additional information call 541-549-2675 or go online to corkcellarswinebistro.com. Sisters Si ster st t erss Sa Salo Saloon loon on Trivia T ri i vi via i a Ni Night ght gh h t 6:30 to 7:30 p.m. Sign-up is at 6:15 p.m. Free, every Tuesday! For additional information call 541-549-7427 or go online to sisterssaloon.net. WED...NOV. 1 Sisters Saloon Texas Hold ’Em Tournament 7 p.m. Every Wednesday! For additional information call 541-549-7427 or go online to sisterssaloon.net. Hardtails Bar & Grill Karaoke Night! 9 p.m. Every Wednesday, no cover! For additional information call 541-549-6114 or go online to hardtailsoregon.com. THURS...NOV. 2 Sisters Saloon Karaoke Night! 9 p.m. Every Thursday, no cover! For additional information call 541-549-7427 or go to sisterssaloon.net. FRI..NOV. 3 Hardtails Bar & Grill Karaoke Night! 9 p.m. Every Friday, no cover! For additional information call 541-549-6114 or go online to hardtailsoregon.com. SAT...NOV. 4 Cork Cellars Live Music with Cuppa Joe 7 to 9 p.m. No cover! For additional information call 541-549- 2675 or go to online to corkcellarswinebistro.com. Sisters Saloon Live Music with Burnin’ Moonlight 8 to 11 p.m. No cover for blues and bluegrass! For additional information call 541-549-7427 or go to sisterssaloon.net. FivePine Lodge & Peterson Ridge Trail Happy Girls Run Register for the annual 5K or half-marathon and see the full race schedule (plus post-race events and celebration) online at happygirlsrunsisters.com. The Belfry Live Music with Dusu Mali 8 p.m. Improvisational African blues and rock & roll from this Portland-based band. Tickets are $10 at bendticket.com. For more info call 541-815-9122 or go to belfryevents.com. Hardtails Bar & Grill Karaoke Night! 9 p.m. Every Saturday (if no live music is scheduled), no cover! For additional information call 541-549-6114 or go online to hardtailsoregon.com. WED...NOV. 8 Sisters Saloon Texas Hold ’Em Tournament 7 p.m. Wednesday! For TUES...OCT. 31 Every additional information call 541-549-7427 or go online to Fir Street Park Annual sisterssaloon.net. Halloween Parade 3 p.m. Kids ages one to 10 are invited Hardtails Bar & Grill to meet at Fir Street Park for Karaoke Night! 9 p.m. Every the annual trick-or-treating Wednesday, no cover! For through town! Must register additional information call in advance; forms are at 541-549-6114 or go online to the Sisters Library or Sisters hardtailsoregon.com. public schools. Must be in costume with adult, and bring THURS...NOV. 9 a nonperishable item for the Sisters Food Bank. For more information call 541-350-3085. Sisters Saloon Karaoke Night! 9 p.m. Every Thursday, Sisters Fire Hall Annual no cover! For additional Halloween Party for Kids information call 541-549-7427 6 to 8 p.m. Sisters-Camp or go to sisterssaloon.net. Sherman RFPD volunteers Events Calendar listings and staff present the annual are free to advertisers. event with games, haunted Deadline to submit items maze, prizes, candy y & more! is by 5 p.m. Fridays to For additional teresa@nuggetnews.com information call 541-549-0771 or go to sistersfi re.com. e.com.
