Fitness
Body of Paramus health and fitness coach, 35, recovered from Vermont river
![Body of Paramus health and fitness coach, 35, recovered from Vermont river Body of Paramus health and fitness coach, 35, recovered from Vermont river](https://www.gannett-cdn.com/-mm-/8495daafab581468963ccfd8a41a5ca7488c0073/c=0-50-533-351/local/-/media/2017/06/18/Bergen/NorthJersey/636334153790091465-BreakingNews.jpg?auto=webp&format=pjpg&width=1200)
The body of a 35-year-old Paramus man is believed to have been recovered from a river in Vermont on Wednesday afternoon, about four days after going missing.
According to a series of statements from the Vermont State Police, they were first notified of a missing swimmer at the Warren Falls in Warren, Vermont on Saturday at about 1:43 p.m.
Search and recovery efforts for the swimmer, later identified by Vermont State Police as Tuan Baldino, 35, of Paramus were periodically paused due to the conditions of the Mad River which was experiencing “high and swift water.”
The area of the Mad River at Warren Falls was closed to the public while search and recovery efforts were underway.
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According to the most recent statement from Vermont State Police, search and recovery crews recovered a body from the Mad River at Warren Falls late Wednesday afternoon.
The recovered body, which is believed to be Baldino, was taken to the Chief Medical Examiner’s Office in Burlington, Vermont for an autopsy to determine the cause and manner of death and to confirm identity.
A fitness and health coach, Baldino was the owner of Fitness Gainz Academy LLC in Bergen County, according to his social media pages. He graduated from Kean University with a bachelor’s degree in psychology and from Bergen Community College with an associate’s degree in exercise science.
The incident does not appear suspicious, according to the Vermont State Police.
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Fitness
Health and Wellness: Five reasons to ditch the pills and embrace exercise as medicine
![Health and Wellness: Five reasons to ditch the pills and embrace exercise as medicine Health and Wellness: Five reasons to ditch the pills and embrace exercise as medicine](https://www.gannett-cdn.com/presto/2020/11/27/NPOH/095d9c88-f1c2-438b-84e5-8d91560710fe-CarrieJose.jpg?auto=webp&crop=658,371,x1,y0&format=pjpg&width=1200)
Our bodies are built for movement, yet modern life has us sitting far more than we should. Compared to our ancestors, we’re moving less and sitting more – sometimes for over half the day. While fitness trackers and smartwatches encourage us to stand and get more steps in, it still doesn’t seem to be enough to counteract the effects of a sedentary lifestyle.
Physical inactivity has now become a major health issue, and the consequences are clear: less movement leads to more musculoskeletal issues and chronic pain (among other things). And the unfortunate reality is that most folks turn to pain medication for relief, despite research increasingly pointing to regular exercise being just as effective and far healthier.
Here are five reasons to ditch the pills – and embrace exercise instead – as a powerful form of medicine to manage musculoskeletal pain naturally.
Exercise mediates pain
The way we perceive pain is complex. Many assume it’s a direct response to physical damage or injury – but it’s not that simple. The perception of pain involves numerous physiological and psychological factors that the brain must interpret. Depending on your general health, past experiences, and mental health condition, this can vary quite drastically from person to person. In other words – it’s your brain that decides how much or how little pain you experience.
Because of this complexity, external factors like exercise (and also pain medication) can alter how we perceive these signals. When we exercise, our bodies exhibit an increased tolerance towards pain, and a lower perception of pain intensity. This phenomenon is called “exercise-induced hypoalgesia” – and it works by closing down the gateways that allow pain signals to enter the brain. Certain medications can do this too, but when you exercise, you’re doing it naturally.
Exercise helps inflammation
Inflammation is a normal part of your body’s healing process, and it occurs when inflammatory cells travel to a place of injury. However, if inflammatory cells stick around too long, it can result in chronic pain and irritation. This is where exercise can really help.
When you exercise, your body experiences minor physiological stress, which triggers your body’s natural inflammatory reaction. During the inflammatory process, certain proteins called anti-inflammatory cytokines are produced. These protein chemicals help to modulate the body’s inflammatory response – ultimately reducing the level of inflammation associated with your pain. Inflammation can be both good and bad. When you exercise, you are creating “good” inflammation, which will naturally help to ease your pain.
Exercise stimulates endorphins
Ever wonder why a quick walk outside or a strenuous gym workout magically makes you feel better? It’s not your imagination. It’s something called endorphins – neurotransmitters released by your brain to alleviate pain and promote pleasure.
Endorphins are considered your body’s natural “opioids” because they interact with the same pain-inhibiting receptors in your brain that drugs like morphine do. But unlike morphine, endorphins are triggered naturally and don’t come with harmful side effects like addiction, drowsiness, or mental fog. Exercise stimulates the production of endorphins, boosting your mood, reducing stress, and giving you access to your very own stash of natural, healthy painkillers.
Exercise improves your mental health
Exercise and mental health share a powerful connection. It’s virtually impossible to influence one without the other.
Regular exercise stimulates the production of various mood-boosting chemicals, including endorphins (that we just spoke about) along with serotonin and norepinephrine. Aside from helping to control pain, endorphins are also considered a “feel-good hormone”.
They trigger feelings of positivity that, once again, are similar to morphine. Serotonin and norepinephrine are instrumental in alleviating symptoms of depression and anxiety. Therefore – when you exercise – it’s virtually impossible not to feel better. And since we know that pain is controlled by your brian – anything that improves mental health is going to contribute positively to your relationship with pain.
Exercise as a prescription
OK – so we’ve discussed the multitude of positive effects that exercise has on pain perception, inflammation, and mental health. But what if you’re currently suffering from an injury? Is it possible to still use exercise as a pain reliever? The short answer is yes. But it’s challenging to do on your own. You can’t just google “best exercises for back pain” and expect good results.
When it comes to using movement or exercise to rehab an already existing injury – it needs to be carefully prescribed.
For all the reasons already discussed, physical activity will still help you modulate pain – but you must consider the role exercise is going to have on any potential tissue damage. With weakened or damaged tissue, exercise is still an effective pain reliever, but it has to be prescribed or you risk worsening your injury.
For these reasons, I always recommend working with a movement expert who truly understands the nature of musculoskeletal pain and tissue healing. If you start a general exercise routine because you want to feel better – I applaud you – just make sure you’re getting your desired result.
But if you start exercising to help with pain and don’t experience any noticeable improvement – or you catch yourself modifying to work around your pain – then it’s time to enlist the help of an expert. Otherwise, you risk ending up on pain pills, which is exactly what we want to avoid.
Dr. Carrie Jose, Physical Therapist and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch – or to request a free Discovery Visit to explore a solution for your pain or injury with a mechanical pain expert – visit www.cjphysicaltherapy.com or call 603-380-7902.
Fitness
A Guide to Pottruck Health and Fitness Center
![A Guide to Pottruck Health and Fitness Center A Guide to Pottruck Health and Fitness Center](https://snworksceo.imgix.net/dpn/64e2646d-4022-439d-aa1f-7c16e82a3f0d.sized-1000x1000.jpg?w=800)
Pottruck Health and Fitness Center on Sep. 15, 2019.
Credit: Annie Luo
During the early going of one’s time at Penn, nearly every place on campus feels unfamiliar. And whether exercise is a staple of your daily routine or just a hobby you’re interested in exploring, it’s always helpful to understand a new space. Let’s break down the layout of Pottruck Health and Fitness Center, Penn’s premier place for exercise and recreation.
Entrance
Pottruck is located at 3701 Walnut Street, across from the Graduate School of Education and beside a parking garage and Hello World. The main entrance is located up a small set of stairs and is unlocked during operational hours. Below is Pottruck’s current schedule:
Monday – Friday: 6 a.m. – 10 p.m.
Saturday: 8 a.m. – 8 p.m.
Sunday: 9 a.m. – 8 p.m.
Once inside, guests will be asked to sign in to the facility. Pottruck is free to all PennCard holders, and students can either scan their PennCard at the front desk or sign in via the campus recreation app. All front desk staff are friendly and willing to assist in the event of any trouble.
For those who are not students or staff and are visiting campus, guest day passes can be purchased at the front desk for $15. Equipment such as basketballs can also be rented at the front desk free of charge. Guests can also access Pottruck’s Lost and Found by speaking with front desk staff.
First Floor
The first floor of the facility contains two main sections: first is the main atrium that encompasses the front desk. Here, guests can find a small collection of tables and chairs, as well as a set of couches and a television that usually shows live sports or sports talk shows. This section also formerly housed Sweet Treat Hut, where guests could purchase smoothies, protein shakes, and other food/drinks before its sudden closure in April.
Also in the atrium is the facility’s climbing wall, which reaches 40 feet into the air and accommodates climbers of all experience levels. All necessary equipment is provided by Pottruck and can be rented at the front desk.
Next to the atrium is the Katz Fitness Center, Pottruck’s largest collection of cardio equipment, complete with treadmills, ellipticals, stairmasters, and other machines. The area is complete with floor-to-ceiling windows that face the neighboring parking garage.
The first floor also contains offices and meeting rooms used by Penn recreation staff, as well as the newly-renovated Rec Lounge, a space behind the climbing wall that contains board games, bean bag chairs, and a study area.
In a typical year, this floor’s staircases would provide access to Pottruck’s basement, which houses Sheerr Pool, additional locker rooms, and a sauna, but the facility is currently undergoing renovations that will keep it closed for the entirety of the 2024-25 academic year.
Each floor of the facility also has lockers where guests can store their belongings as well as men’s and women’s restrooms in the back left corner.
Second Floor
The second floor is perhaps Pottruck’s busiest, housing its primary weightlifting area as well as the Avnet Basketball Courts. The weightlifting room, which covers over 8,000 square feet, is located to the left of the staircase, and contains equipment such as dumbbells, barbells, bench presses, power racks, deadlift platforms, cables, and a number of additional machines. The weightlifting room also contains windows that look out onto Walnut Street and the surrounding buildings.
To the right of the staircase is the Avnet Basketball Courts, where guests can play during any time the gym is open. Guests may bring their own ball or rent one from the front desk. Open shootaround is available, but guests are permitted to share the courts during peak hours. Pickup games are common and open to players of all experience levels. The basketball courts also occasionally host vaccine clinics, including the flu vaccine.
The second floor also houses Pottruck’s multi-purpose room, which is located down the hallway immediately to the left after entering the basketball courts. The multi-purpose room features additional cardio and weightlifting equipment, as well as a turf area for stretching and exercising, medicine balls, kettlebells, and several punching bags and a speed bag. The multi-purpose room is often less crowded than the main weightlifting area, and also contains additional lockers.
Third Floor
The third floor is regarded as Pottruck’s “quiet floor” with no music playing overhead. It contains additional cardio and weightlifting equipment, including a condensed set of free weights, as well as a number of rooms designed to enhance the facility’s recreational experience.
These include the Cycling and Pilates studios, which hold group exercise classes throughout the week and can be booked for private sessions for a cost. New to Pottruck is the third floor Recovery Room, a recently renovated space that features reclining chairs, compression boots, and massage guns. Bays are available on a first-come, first-serve basis, but can also be reserved for 30 minutes at a time for a cost.
Fourth Floor
The fourth floor also contains additional cardio and weightlifting equipment, including a CrossFit area. It also offers additional studios that offer group exercise classes throughout the week, including a HIIT studio. These rooms are generally closed to the public outside of class times but can be rented for private use for a cost.
Clubs
Pottruck is home to many of Penn’s recreational clubs, including many club and intramural sports. These include club and intramural basketball, Climbing Club, Penn Barbell Club, and many more. First-year students can learn more about these clubs and explore campus recreation’s offerings during “Night at the Rec,” which will take place at Pottruck during New Student Orientation on Friday, August 23 from 7-9 p.m.
General Advice
Below is a list of general tips for those new to Pottruck:
- During the week, 5-8 p.m. is generally the facility’s busiest time, with 6 am to 8 am being its slowest. During the weekend, traffic is more evenly distributed.
- Guests are forbidden from cursing or fighting during games at the Avnet Basketball courts.
- Wipe down all equipment upon completion of a workout — each floor contains multiple conveniently located wet wipe stations for sanitation.
- Only occupy one piece of equipment at a time.
- Guests in the weightlifting areas are generally friendly and willing to “work in” with one another, meaning share pieces of equipment by switching off sets.
More information on all of Pottruck and other recreational offerings can be found on the campus recreation website.
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Fitness
How to squeeze in exercise on vacation
![How to squeeze in exercise on vacation How to squeeze in exercise on vacation](https://thumb.spokesman.com/Tlu202EmPMljYKpboRb_etXalHQ=/1200x630/smart/media.spokesman.com/photos/2024/08/13/66baad571a472.hires.jpg)
The next time you’re trying to fit in a workout on a trip, it might be comforting to know that even fitness experts don’t necessarily recommend a “no excuses” attitude.
Cedric Bryant, president and CEO of the American Council on Exercise, said you should prioritize balance and your well-being when deciding whether – or how much – to exercise on vacation. “The key is to be smart enough to listen to your body and your mind, and do what feels right for you,” he said.
Still, making a little time to move has clear benefits: Physical activity helps reduce stress and lower cortisol, which can enhance how relaxed you feel, Bryant said. Plus, staying active can help regulate your sleep, which could make it easier for you to adjust to a new time zone.
Here are a few ideas from fitness trainers and coaches for how to approach your exercise routine while traveling.
Use exercise to explore the area.
Most people walk a lot more on vacation than at home without realizing it, said D’Annette Stephens, a personal trainer and the fitness programs coordinator at Grand Canyon University in Phoenix. Walking, running and biking are all excellent ways to experience a new place – and get some cardiovascular exercise while you’re at it. Walking just 4,000 steps per day can reduce the risk of dying from any cause, according to one study from last year.
A hotel, resort or studio in another city can be a good place to try a new fitness class, said Jamie Carbaugh, a weight-inclusive online personal trainer: “It’s a great chance to explore something outside your comfort zone without the worry that your co-worker might show up right next to you,” she said.
If you’re visiting somewhere with outdoor recreation access, activities such as hiking or kayaking can also be great options. Paul Valukas, a strength and conditioning coach in Madison, Wisconsin, likes to mountain bike on trips to Colorado with his wife. That way, they can get outside while challenging themselves physically.
“I’m not going to go sit in a squat rack in Crested Butte,” he said.
Pack light equipment – if you’ll use it.
Resistance bands are easy to pack and can be used for a variety of strength training exercises, Bryant said. A looped band can go just above your knees for hip-strengthening exercises such as clamshells and monster walks, and you can use a longer band with handles for overhead presses and rows, Stephens said. Resistance training can improve muscle strength and cardiovascular health.
Then again, if you can’t realistically see yourself doing a banded workout in your hotel room or on the beach, don’t bother packing them, Valukas said. Bring what you’ll use.
In case you need extra motivation: Strength training can help reduce the aches and pains of travel, Stephens said, whether from walking, sitting on airplanes or sleeping on hotel mattresses.
Embrace bite-size routines.
If sightseeing or that juicy airport paperback is demanding most of your time, don’t stress about finding the hours for a long, involved workout. Focus on what you can get done in a few minutes – ideally in the morning, before the fun of the day pulls you away, Carbaugh said. Numerous studies suggest that even short bursts of exercise offer real health benefits.
A short walk or dynamic stretching can help you warm up quickly. Then, try a few sets of simple body weight exercises. Carbaugh suggested 10 to 15 reps of things such as squats with heel raises, pushups with hands on a park bench (or sturdy table) and a dynamic stretch such as downward dog with alternating bent knees. Cool down with some chest openers and lower-body stretches.
For something higher intensity that you can easily do in a hotel room, Valukas said to consider an AMRAP workout, short for “as many rounds as possible.” Set a timer for 15 or 20 minutes and cycle through four reverse lunges on each leg and six dead bugs on each side as many times as you can before the timer goes off.
Focus on recovery and supplemental work.
If you often think about stretching or mobility work but never actually make time to do it, vacation can be a great opportunity to practice – especially if you can pack a small massage ball or borrow a foam roller, Stephens said.
The same applies to lower-intensity – but still challenging – workouts such as Pilates and yoga, or even just squeezing in some core exercises. These are the things people tend to skip at home, Stephens said, but they’re a great way to keep your body feeling good.
Or … give yourself permission to rest.
Rest and recovery are an important part of a well-rounded exercise regimen, Valukas said. “We don’t get stronger when we’re lifting; we get stronger while we’re recovering,” he said. “Even athletes have breaks built into their year.”
If you’re anxious about losing the fitness progress you’ve made by taking time off, don’t be, Bryant said. While the effects of a rest from exercise varies based on your age, activity level and overall health, research suggests that it takes longer than a week or two off to see a significant impact on cardiovascular health and muscle strength. “For a lot of people, that time off can be just what the body needed,” Bryant said.
This article originally appeared in The New York Times.
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