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Feather River Bulletin
Quincy, California
January 15, 2014     Feather River Bulletin
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January 15, 2014

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8B Wednesday, Jan. 15, 2014 Bulletin, Record, Progressive, Reporter Eight wa)'s get fit without joining a gym Q: Chuck, I have many friends who belong to a gym and have no problem paying the monthly membership fees. But hard times have fallen uPon my family, and I'm not one of those people. What are some creative ways I can exercise without joining a gym? --"Cashless" Coeur d'Alene, Idaho A: Of course, I believe in gyms and I've been a member of them in the past. Today I have my own on my ranch. But I empathize with those who don't have the financial means to join one, because l was once there, too. If you really want to join a gym and can't afford it, don't give up before at least talking to the gym manager or owner, who might offer you some form of sliding scale or other financial arrangement to make it happen. In addition, some pieces of home exercise equipment can be found these days for rocket-cheap prices on Craigslist, on eBay and at yard sales, including versions of the Total Gym -- which, most know, I endorse -- that are older but still in excellent condition. But let's talk strictly '/L C-FOKCE HEALTH AND FITNESS CHUCK NORRIS non-gym, non-equipment natural exercise activity. Recently, I was handed an article from EmpowHER by Lynette Summerill -- an award-winning writer and watersports junkie who lives in San Diego with her husband and two beach-loving dogs -- titled "7 Ways to Get Fit Without Having to Join a Gym." It has some excellent advice. Let me highlight Lynette's ' recommendations and add one more of my own. --Take a walk. Sounds so basic, but it's one of my favorite fitness activities. A 2005 Duke University study revealed that a fairly fast walk can be just as beneficial as jogging. And if you want to ramp up your aerobic pace, take the Family Circle/AHA Start! Walking Challenge ( Walking around places of natural beauty will add to your motivation. --Download an app. If you have a smartphone or some applicable digital device, download one of the many fitness applications. (Most are free.) Many creative apps offer a complete and expert guide for various fitness plans, including diet, calories burned, tracking progress and motivational support. EmpowHER recommends "7 Minute Workout," by Bytesize. --Join an exercise or sports team. Check with your community's department of parks and recreation for sport leagues and maybe even fitness classes utilizing po01 workouts, yoga, tennis, dancing, baseball or soccer. Even some hospitals offer various fitness activities, especially for those with special needs or mobility issues. --Organize a fitness group. Undoubtedly, there are others around you who are interested in being physically fit and would benefit from partnering or being ' accountable to others. So consider organizing a work, church or neighborhood fitness group, You can tailor it to the group's desires and your environment, whether you walk or bike along a lake or hike on local trails. --Turn household chores into a fitness routine. Think of all you have to do around your house, from common household cleaning to that project you've been putting off. If you pick up the pace even slightly or put ankle and wrist weights on while you do it, you can turn up your calorie and fat burning in a heartbeat and strengthen your heart and other muscles, too. Walking up and down a flight of stairs at home is another wonderful aerobic exercise. --Take advantage of online deals. Online discount groups -- such as Groupon, LivingSocial, BuyWithMe and Eversave -- offer great deals on a host of fitness activities, such as kettlebell training, Pilates, rock climbing, scuba diving, yoga classes and sailing lessons. Check them out and you may find an exciting, fun and new way to exercise and meet new people at the same time. --Boot camp workout. These exercise regimen camps are based uPon old-school military training and are popping up across the country and on the Internet. They vary but generally include a relatively intense mix of strength, endurance and aerobic training. Because of the degree of difficulty, however, the Mayo Clinic advises, "If you are older than age 40, are pregnant, haven't exercised for some time or have health problems, it's a good idea to check with your doctor before starting a boot camp class -- or any new exercise program." --Secondhand fitness DVDs and video training. As a young man growing up and starting my career, I was very poor. My father walked away from our family, and what I could earn I gave to my mother to help us get by. Martial arts training became my main fitness program. You may not be able to afford martial arts or fitness classes, but you probably can purchase old exercise or training DVDs or videocassettes, offered in most secondhand stores. Check them out and buy the one that grabs you and you feel will energize you most, and then go for it! It doesn't cost money to stay fit. And you can do so by the simplest of activities. "Keeping it simple is OK," explained Leslie Bernstein, Ph.D., professor and director of cancer etiology at City of Hope. Bernstein published her first paper linking physical activity to lower cancer risk roughly 20 years ago. EmpowHER quoted Bernstein as saying, "It has been established that regular exercise (about three to four hours per week) can lower the risk of colon cancer and, for women, the risk of breast cancer." The Centers for Disease Control and Prevention concurs that just 2-1/2 hours of modest exercise weekly can reduce your risk for serious chronic illness. And there are other benefits, too. It can lower stress, help you sleep, improve your mental mood and strengthen bones and muscles. Write to Chuck Norris ( with questions a bout health and fitness. Copyright 2014 Chuck Norris Distributed by creators.corn Several Plumas County organizations receive grant money Christmas gifts arrived early in Decemberin the form of funding checks for several Plumas County organizations. After soliciting funding requests in November, The Common Good Community Foundation awarded a total of $8,800 to local organizations throughout the county. Among the organizations receiving funding were the Chester Volunteer Fireman's Association, Mountain Valley Child Development, High Sierra Animal Rescue, Sierra Hospice and Sierra Nevada Journeys. Other ecipients were the Plumas-Sierra Literacy Corp., Greenville's Cy Hall Memorial Museum, Main Street Artists and the Mohawk Valley Stewardship Council. "This was the foundation's third funding cycle, and to date we have awarded $23,400 to organizations within Plumas County," said foundation president Colleen McKeown. "The board was very pleased to approve funding to organizations in communities throughout the county, and once again we were impressed by the variety and quality of services these groups provide." McKeown also noted that many of these organizations rely on volunteers to function, which speaks to the generosity of those who make Plumas County their home. The foundation's next funding cycle will be in May and June, with requests to be accepted in May and awards to be made in June. Funding information and forms can be found at In other foundation news, McKeown reported that The Common Good Community Foundation received a gift of its own in November in the form of a $10,000 donation. The donor requested anonymity, and the donation will be used for future funding requests. The Common Good Community Foundation is a 501(c)(3) organization, and all donations are tax-deductible. Anyone wishing to make a donation or needing more information about doing so can contact Colleen McKeown at 836-0136 or commongoodplumas@gmail. com. Invite tourists visitors to your business! We'll make it simple for you. The Plumas County Visitors Guide is designed to entice & invite tourists to our beautiful area. To find the travelers that are trying to find you, you have to make your business visible, Visitors will look here first & that's how they will find you! You want the business, we've got the perfect product. This colorful magazine is the area's premier guide to picturesque Plumas County. Over 85,000 copies are printed annually and distributed at more than 400 locations throughout the Feather River Country and outlying areas. Look for us at your business soon ~ advertising deadline is Feb. 7, 2014. Your LOCAL newspaper advertising representative is looking forward to working with you. FETHE ER 283-0800 258-3115 ' 28-3115 832-4646 Sherri, Holly, Marc Vai Cheri, Val Roger