July, 2013


CrossFit Alpha Pack to unveil “The Den” on August 6

The CrossFit Alpha Pack now has a new home. It will be officially unveiled during an open house on August 6, though classes have already begun. The open house will last from 6 to 8 pm.

Their new facility, affectionately nicknamed “The Den,” is located by the back parking lot of the SOMC LIFE Center. The building gives CrossFit members a dedicated space in which to complete their high-intensity workouts.

“It’s a rugged style of workout,” Brad Zieber, SOMC Supervisor of PEC, Personal Training and Special Projects said. “A garage-type workout.”

CrossFit focuses on 9 foundational movements, which are covered during Foundation Classes. These movements are: Air Squats, Front Squats, Overhead Squats, Shoulder Press, Push Press, Med Ball Clean, Push Jerk, Deadlift, Sumo Deadlift and High Pull. Although they can be intense, the exercises can be adjusted to match individuals of all fitness levels.

“We have routines designed to test even top athletes, but they can all be scaled back,” Personal Trainer Lucas Wright said. “Our goal is to improve your quality of life, no matter what your fitness level may be.”

Wright suggested that anyone interested in taking up CrossFit give the exercise three tries before deciding if they like it. For the rest of July, doing that will be even easier as participation is free of charge.  The Open House workouts on August 6th are also free.

CrossFit memberships cost $30 for the remainder of this year and come with a red Alpha Pack t-shirt, as well as an Alpha Pack drawstring bag and key tag. For more information, call 740-356-7650 or email CrossFitAP@somc.org. Additional details can also be found at www.CrossFitAlphaPack.com.  You can also “like” the CrossFit Alpha Pack on Facebook to stay tuned to the workouts and activities going on in The Den.

SOMC plans triathlons for both kids and adults this August

Southern Ohio Medical Center has announced it will be hosting its second annual “Tri For Your LIFE” Sprint Triathlon this August. They are also adding a version for children, however, called “Kids Tri For Your LIFE.”

“We had great turnout for last year’s triathlon, so this year we wanted to host an event that could get kids involved as well,” Jim Kolar, manager of the SOMC LIFE Center, said.

Last year’s event brought in more than 100 competitors from as far away as Florida and Minnesota. Among those who visited Portsmouth to compete was a 79-year-old Akron woman whose completion of the triathlon was the first of her life.

This year’s “Kids Triathlon” is scheduled for Saturday, August 24. Start time for children between the ages of 11 and 14 is at 9:00am, while children between 7 and 10 will begin at 9:45 am. The triathlon will begin in the Shawnee State pool, followed by a bike course along the floodwall murals before finishing with a run through the college campus. For children not quite ready to compete against others, there will also be a non-competitive “Little Bear Run.”

The adult triathlon takes place the next day on Sunday, August 25 and will begin at 7:00 am. This event begins with a 200-meter swim in the SOMC LIFE Center pool. That is followed by a 10-mile bike course and a 5k run through the streets of historic Portsmouth.

“These triathlons are great ways for people to challenge themselves physically while just having a lot of fun,” Kolar said. “A sprint triathlon is designed to be short enough for beginners, while still challenging enough to test more experienced athletes.”

Both triathlons can be run individually or by a team of individuals. A duathlon is also an option. Registration can be completed online at www.hfpracing.com and has a deadline of 11:59pm on August 22.

Registration for the Kids Triathlon is $25 through July 31, then $35 until the August 22 deadline. Relay, or team, registration is $35 through July 31 and then $45 until the deadline.

For the Sprint Triathlon, registration costs $45 (or $55 for a relay or team) through July 31, then $55 (or $65 for a relay or team) until the August 22 deadline.

Basham becomes board certified orthopedic clinical specialist

Angi Basham, a physical therapist at Southern Ohio Medical Center, recently became one of just 169 board certified orthopedic clinical specialists (OCS) in the state of Ohio.

OCS is formal recognition by the American Board of Physical Therapy Specialties (ABPTS) for individuals who have demonstrated advanced knowledge and skills in therapy specialty areas. It has been given to fewer than 8,000 people in the United States.

This certification is the result of more than 2000 hours of clinical practice and advanced research in specialty orthopedics and musculoskeletal rehabilitation.

Basham has a doctorate of physical therapy and works as a clinician and clinical educator in outpatient rehab at the SOMC Life Center. Earning her OCS means that Basham has also been recognized as an expert in musculoskeletal disorders and diagnosis, treatment interventions, examination, research of the spine and extremities, joints, soft tissue, neural tissue muscles and related injuries. She is also an expert in management of complex musculoskeletal conditions, joint replacement rehabilitation and all orthopedic rehabilitation.

For more information on SOMC Orthopedic Rehabilitation, call 740-356-7438 or visit www.somc.org.

SOMC recognizes local medical school students

Southern Ohio Medical Center held its Pre-Med Dinner and Award Ceremony on July 2, inviting local students who have been accepted into medical schools to be recognized for their accomplishment.

Pictured here are: (Back row, from left to right) Andrew Pollard, Kentucky College of Osteopathic Medicine; Matthew Harcha, Lake Erie College of Osteopathic Medicine; Zachary Baird, Ohio University Heritage College of Osteopathic Medicine; (Front row, left to right) Jordyn Thiel, Ohio University Heritage College of Osteopathic Medicine; Janaki Patel, University of Chicago Pritzker School of Medicine; Ashley Kirby, Ohio University Heritage College of Osteopathic Medicine; and Corey Johnson, Ohio University Heritage College of Osteopathic Medicine.

Not present but also attending medical school is Michele Parsley, Ohio University Heritage College of Osteopathic Medicine.

For more information about the Pre-Med Dinner, or if you know other local students accepted to medical school, please contact SOMC Physician Recruitment at 740-356-8528.

Tips for avoiding heat-related illness

The summer months offer plenty of opportunities to get exercise and enjoy being active, but it’s important to protect yourself from the heat during these long, warm days. Here are some tips from United Healthcare to help you avoid heat-related illness:

1. Exercise in the early morning or late evening hours. The temperature is the coolest at this time. Avoid exercising midday because it’s the hottest part of the day.

2. Drink up! Do not wait until you are thirsty to start hydrating. Drink two to four glasses of water each hour. If you are exercising for an extended period of time, drink a sports beverage to replace the salt and minerals you lose through sweat. If you are on diuretics or a low-salt or fluid-restricted diet, talk to your doctor first about your specific fluid needs.

3. Wear lightweight, loose-fitting clothing. Consider dressing in clothes made with moisture-wicking fabric.

4. Protect yourself from the sun. Wear a hat, sunglasses and sunscreen with an SPF 15 or higher. Try to exercise in the shade. Play tennis on a court shaded by the trees or take a walk in a wooded park.

5. Rest early and often. Take breaks in shady areas.

6. Gradually get used to the heat. It takes seven to 10 days for your body to adapt to the change in temperature. Start by exercising for short time, at a low intensity. Save long, hard workouts until after you’re acclimated to the summer air.

7. Mind the weather. Do not exercise on the hottest days. Keep an eye on the heat index. The heat index is a calculation of the temperature and humidity. It measures “how hot it really feels” outside:

  • Heat index 80 to 90 degrees: fatigue during exercise is possible. Heat exhaustion is a possibility even at these temperatures.
  • Heat index of 90 to 105 degrees: heat cramps and heat exhaustion or heat stroke are possible.
  • Heat index of 105 or higher: heat exhaustion is likely and heat stroke is possible.

If you start to feel bad during your exercise, or you experience any warning signs of heat-related illness, stop! Heat-related illness is serious, and can even be life-threatening. Symptoms include weakness, dizziness, confusion, headaches, cramps, nausea and dehydration.

SOMC offering Triathlon Clinic on July 13

Ahead of the second annual Sprint Triathlon in August, Southern Ohio Medical Center will be hosting a Triathlon Clinic on July 13 to help contenders hone their skills, improve their technique and have some fun.

“Our training is an excellent way for athletes to receive coaching expertise, meet new training buddies and learn key tips and techniques for completing a triathlon,” Brad Zieber supervisor of PT, PEC and Special Projects at the SOMC LIFE Center, said. “It’s also a great way to just get a good workout.”

SOMC’s Sprint Triathlon is made up of three events: A 200-meter swim, a 10-mile bike course and a 5k run. All three will be touched upon during the Triathlon Training, so participants are asked to wear running gear. They must also bring swim gear, including goggles, and their bicycle.

Specifically, the Triathlon Training will cover:

  • Swimming: Safety, Race Procedures, Reading the Course, Managing the start/crowds
  • Cycling: Setting up the transition area, successful swim-to-bike transition, safety and managing the course, pacing and fueling the ride
  • Running: Successful bike-to-run transition, safety and managing the course, pacing and fueling the run, finishing in style

The clinic will also cover injury prevention and nutrition. The SOMC Triathlon Clinic will last from 8am until 10am on July 13, and the SOMC Sprint Triathlon will take place on August 25. For more information, or to sign up, contact the SOMC LIFE Center at 740-356-7650.

Hospice Memorial Bike Ride set for July 27

The 2013 SOMC Hospice Memorial Bike Ride will take place on Saturday, July 27. All proceeds from the event, which was created in memory of motorcycle enthusiast and Hospice patient Ricky Bryan, will benefit Hospice Services at Southern Ohio Medical Center. Registration begins at 11am at the Hospice Center on SOMC’s East Campus, with riders departing at noon.

“Our community is very supportive of SOMC Hospice, and we try to give them a variety of ways to show that support,” Shiela Riggs of SOMC Hospice said. “The bike ride is a wonderful opportunity for local bikers to get together for a good cause.”

Previous memorial rides have seen tremendous success. Last year’s event raised more than $23,000 and included more than 300 motorcycle enthusiasts.

Cost to participate in the memorial ride is $20 for a single rider of $25 for two people on one bike. There will also be t-shirts available for purchase, as well as prize drawings and giveaways.

For more information, contact SOMC Hospice Services at 740-356-2674. Pre-registration for the event is available but not required.