Tuesday, May 31, 2016

Indoor Workouts for Outdoor Adventures

It’s official: Summer has arrived. The temperatures are creeping higher, the days are longer, and if you’re anything like me, you’re looking for every excuse under the sun to be, well, under the sun. It’s the season of working, playing, eating, and perhaps even sleeping outside, soaking up every second of the Upper Valley’s brief but beautiful summer. The urge to get outside is strong, and it certainly extends to our workouts. Before you take an extended vacation from the gym, though, it’s a good idea to think about how indoor exercise at UVAC can improve your time outdoors.
Case in point: hiking. One of my favorite ways to spend a summer day is on the trail, making steady progress toward a summit. The woods around me are saturated in green, the rich smell of soil is in the air, I hear the rush of a stream in the distance, and life is good. It’s hard work, though, climbing toward the top of a mountain, and as I make my ascent I know I’m going to feel it in my legs tomorrow. Hiking isn’t the sort of adventure you undertake without first building up your strength, and that’s where time in the gym really gives you a boost.

In preparation for my upcoming hiking season, I chatted with John Grainger, Fitness and Personal Training Director at UVAC. For trail enthusiasts like me, John suggests targeting the glutes, quads, hamstrings, and core muscles, with special emphasis on the first of these. Why are the glutes so important? John says that they’re the muscles working the hardest as we go uphill, and on the downhill, weak glutes can lead to some serious knee pain.

To beef up your glutes (and quads, and hamstrings), John recommends squats, step-ups, and lunges. Planks and shoulder bridges will develop your core muscles, and you’ll be on your way to stronger, more stable hiking. The great news is that UVAC offers multiple opportunities to incorporate these exercises into your workouts. From strength and core classes to weight machines and personal training sessions, there’s a good way for all the hikers among us to benefit from gym time.

I’m looking forward to some excellent days on the trail this summer, and with the right strength conditioning, I know I’ll enjoy them even more. Whatever your summer adventure(s) of choice — hiking, running, kayaking, paddleboarding, biking, rock climbing, open water swimming — maximize your outdoor time with the right indoor workout. Here’s to a safe, strong, and fun-filled season!

By Caitlin Birch — UVAC member; Canaan, NH resident; Digital Collections and Oral History Archivist at Dartmouth College

Tuesday, May 24, 2016

What Swimming Means to Me

Swimming is the love of my life in so many ways

Whether or not it is something that you may enjoy yourself

It has changed me and helped me grow

My life changed for the best that day -
I was only a ten year old girl and distinctly remember the love I first felt when I hit the water

My days at school had not been fun, for I, to them was a lost and wandering soul

I am thankful to the team I now consider home
They have taken me in as a little girl with few friends and created a new me, the one I am proud to be today.

I can finally say...

Joining the Upper Valley Aquatic Club was one of the best choices I have ever made. I will never forget the day I walked onto the pool deck and there they stood - 
with their arms reaching out and taking me in.

What a huge impact they made on that little girl.

The little girl today, now grown up as a teenager, sits at home typing about her gratefulness and how happy she is today. I have high hopes that someday, that little girl will be one of the people who can open her arms wide to the new arrivals and be as welcoming as they had once been to her.

By AJL - Happy UVAC Swim Team Member, Lifeguard and Swim Instructor

Thursday, May 12, 2016

Volunteer Spotlight: Marcia Knapp, Splash Camp Craft Assistant

VOLUNTEER: Marcia Knapp
Splash Camp Crafts Assistant

Marcia Knapp took many hours to create weaving looms for this February and April Vacation Splash Camp. She brings to her volunteer service a panache and energy for which we are truly thankful!

Marcia became a member at UVAC the day it opened and is one of our biggest fans.

She was a nurse at DHMC and a camp nurse for many years. She has lived in the Upper Valley for 35 years, is the mother of three and homeschooled all of her children.

Marcia started Classical Conversations in the Upper Valley, a Christian based classical liberal arts curriculum for homeschoolers and was instrumental in its expansion into other areas of VT, NH and ME. She has been active in teaching homeschool skiing over the years at Dartmouth Skiway, Whaleback and Sunapee.  Marcia is a lifelong amateur fitness enthusiast and enjoys hiking, biking and swimming.