Meet Outdoor Recreation Director John Ibach
Hometown: Ogden, Utah
Current town: St. George, Utah
Birthday: April 6
Favorite color: Blue
Favorite fitness activity: Road Biking
How long at Red Mountain: 4 years
Favorite fitness class offered at RM: Any class taught by Chrissie Pettigrew.
Favorite thing about working at RM: I always appreciate the positive attitude of team members and our guests and the beautiful location.
If you weren’t in Southern Utah, where would you live? I would live somewhere else in the desert.
Best RM memory: Though I have done it many times, I really enjoy the Zion Bike & Hike Adventure. It is a great day trip.
Favorite food: I really like the vegetarian dishes on the Red Mountain dinner menu.
Favorite indulgence: I read. I love history, and I read it not for finding out what happened but to try and find out why it happened. I also find Bonsai to be relaxing.
Where did you go to college? Utah State University (Logan, Utah)
When you aren’t at work, what do you do for fun? I love to play sports and relax on a long bicycle ride.
Favorite book or movie that is related to health, wellness or fitness: "Breaking Away"...it inspires me to ride more.
Favorite quote: “How old would you be, if you didn’t know how old you was?” ~ Satchel Page
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Pan Seared North American Elk with Kiln Dried Cherries, Black Walnuts & Port Wine Jus
Four 3-oz medallions North American elk medallions
2 Tbsp. Kiln-dried cherries
1 ½ Tbsp. Black walnut pieces
1 tsp. shallots, minced
¼ cup port wine
½ cup veal stock
To taste kosher salt
To taste black pepper
4 slices yam, cut into 1/2" slices, blanched until fork tender
8 spears medium asparagus, trimmed to 3-4", blanched to al dente, chilled in ice water
2 strips red bell pepper strips
2 slices yellow squash chips, 1" slices (bias cut)
- In a heavy gauge sauce pan, sauté shallots until translucent; add cherries and walnuts; sauté.
- Add port wine to the pan to deglaze.
- Reduce port by 3/4 until thick and syrupy; add veal stock.
- Reduce until sauce is thick enough to coat the back of a spoon; remove from heat.
- Using an apple corer, cut center from squash chips; stuff with 4 asparagus spears and 1 red pepper strip each.
- Heat asparagus bundles by steaming for approx 1 minute in colander or place in microwave safe dish with enough water to create steam, wrap in plastic and nuke for 45 seconds or until the bundles just begin to steam.
- Preheat sauté pan; coat lightly with olive or canola oil.
- Season elk with salt & pepper; gently place in span; sauté 30-40 seconds, then flip the meat over-suggested serving temperature is rare to medium rare.
- Plate elk up on top of two slices of warm yam, and place an asparagus bundle on the plate.
It Gets Bigger Before It Gets Better
By Andrew Mellen, organization expert & guest speaker May 9–14
It gets bigger before it gets better. This is my new favorite line!
It came to me during my last class at NY Open Center and I think succinctly sums up the process of dealing with historic accumulation.
Those random piles may be daunting and overwhelming, but they become even more intimidating once you start to dismantle them into smaller piles of "like" items.
So you want to mentally and emotionally prepare yourself as best you can for what will happen once you start to take those piles apart.
The mess will get bigger before it gets better.
Knowing that won't change the scale of what's in front of you, but it will soften the surprise when things seem to grow exponentially.
There really was THAT much stuff anyway, it was just a bit neater or contained.
Reiki & Stress Relief
By Bud Howard, Reiki Master
The Basics of Reiki:
At birth, we bring into this life, a supply of Ki/chi energy to fuel the body’s natural healing capabilities. That universal life energy supply is used up during the course of daily life, and needs to be replenished. When we are unable to replenish that energy for a prolonged period, we may become physically or emotionally ill. Tension/stress not released is stored in the fibers of the body’s organs, muscles, and connective tissue. Over time, this stored tension becomes a toxic form of energy, blocking the flow of this energy through the body, as well as the body’s ability to absorb it, eventually causing any of the preventable diseases encountered in the Western World.
A Reiki treatment provides the recipient with a concentrated, powerful infusion/booster shot of this life force/Reiki energy, and balances its flow and absorption in the body. The practitioner providing the therapy acts as a channel, or conduit for the concentrated flow of this energy from the practitioner’s hands into the recipient’s body. The recipient, then, applies that energy however, and where ever it is needed. No personal energy is drawn from the practitioner. On the contrary, the practitioner is simultaneously recharged and strengthened.
Training to be a Reiki Channel/practitioner is conducted in three steps/attunements. The first degree (Level 1) gives the practitioner the tools for self healing. The second degree (Level 2) provides the tools to support others in their healing efforts. The third degree (Level 3) provides the tools as well as the strength of practice to teach others.
The Origins of Reiki:
This natural healing system is described in 2,500-year old Sanskrit writings. That places its practice at roughly 600 years BCE, in the India-Tibet area. That would be within 100 years or so of when Lao Tsu is said to have written or coordinated the writing of the Tao Te Ching. No one knows how old the practice actually is.
In the 19th century, a Japanese monk or college professor (depending on who you read), Dr. Mikao Usui, rediscovered the practice as a result of his personal 20-year quest to learn the basis for the practice of healing with the hands. Dr. Mikao is said to have brought the practice back to Japan, where he proceeded to teach and practice the technique for the remainder of his life. This “Usui system” of energy healing has since been passed down by Reiki Masters, and is now practiced on a world-wide basis.
Dr. Usui coined the Japanese phrase, Reiki, which describes this healing technique. Reiki is actually two words, or characters in kanji. The character, Rei, describes the cosmic, universal aspect of the energy in question, and the character, ki, represents the fundamental life force that flows naturally through all things.
How Reiki Effects Your Body:
The body has its own natural healing capabilities that are fueled by this universal life/Reiki energy. Reiki therapy replenishes the recipient’s Reiki energy supply, while removing blockages to the energy flow, and balancing its absorption by each and every cell of the body. During this process, the recipient moves into a deep state of relaxation, softening and relaxing every muscle, connective tissue, and organ in the body. That softening removes the blockages of energy flow and makes all fibers and cells in the body more absorbent to the Reiki energy and nutrients ingested and breathed.
The body enlarges its capacity to breath. The heart rate drops. More effective oxygen transfer results in a greater quantity of oxygen being delivered to the brain, as well as every other organ in the body. The body’s metabolism works just like every other combustion system. The more oxygen is delivered the more effective the process. Thinking becomes clearer. Insights into particular questions or problems occur more readily. The natural chemicals produced by the body become those associated with resisting infection and disease, as opposed to those that support the fight/flight scenario, such as the stress hormone, adrenaline.
The Benefits and/or Drawbacks of Reiki:
A normal Reiki treatment takes about an hour. In the face of a stressful event or situation, though, a level 1 practitioner can reduce the body’s production of the stress hormone, adrenaline, in just a few minutes, by placing the hands over the kidneys – that’s very near the adrenal gland that produces that hormone when conditions become stressful.
A level 1 practitioner, over time, becomes very aware of events/sensations occurring in their own body, and can, therefore, more quickly spot internal tension as it begins to occur in the face of a stressful situation. When that awareness occurs, releasing the tension is as easy and quick as a deep sigh with the hands placed over the heart, the sternum, or the kidneys.
Practitioners giving treatment experience the same rejuvenating recharge as is experienced by the recipient often leaving the treatment with the same feelings of peace and well-being.
Self healing is a crucial first step to becoming a channel for Reiki energy. Only when you have taken responsibility for your own health and well-being can you position yourself to assist others in their own healing processes. Self treatment reduces stress, relaxes you, and strengthens your power to resist illness. At a higher level, it also brings harmony and well-being into your life.
How Reiki Can Help You Manage Your Stress Level:
A Reiki self treatment early in the day enables you to begin your day with no tension stored in the body. At the end of the day, a quick self treatment enables you to spot tension stored in the body from the events of the day. You can then quickly release that tension. In most cases this insures a restful, continuous, night’s sleep.
During the day, as events occur, the self awareness a Reiki practice provides will enable you to spot tension as it begins – often times even before it begins - to build in the body. Releasing becomes an automatic reaction rather than something that takes time, focus, and a private spot.
Barring the above, a Reiki treatment provided by a practitioner releases all the tension/emotions/memories stored in the body, replenishes and balances the healing energy, and promotes clearer, more insightful thinking, reduces the heart rate, and strengthens the immune system.
Best Tips for Cutting Back on Calories
See a Dietician: Before you decide to cut calories, remember most people don’t really understand how many calories they need to maintain a healthy body weight.
Most people eat too much when they are not focused on weight management, but then overreact and cut calories too much when trying to lose weight. When you see a dietitian you can get an accurate assessment of how many calories you need to maintain your current body weight. Then, an appropriate caloric deficit can be determined. This assessment should take into account: body composition, height, weight, gender, fitness level, daily activity level and programmed exercise.
Here are some food & lifestyle choices to help cut calories:
- Fresh fruit – NOT juice, dried fruit, or canned fruit
- Pile up your plate with non-starchy veggies instead of starchy ones
- If making protein shakes – make with water instead of milk or soy milk
- If you put sugar and or cream or creamer in your coffee – cut back on total cups of coffee and/or find a no calorie hot beverage that you enjoy without anything added
- Choose white meat chicken, white turkey or white fish for protein (obviously grilled, broiled or baked with little added)
- Eat high fiber foods
- Eat an apple a day – the soluble fiber (pectin) makes you feel more full
- Eat 2-3 servings of vegetables at lunch and at dinner
- Buy only portion controlled treats that are less than 150 calories (and stick to one serving)
- Choose graham crackers, ginger snaps or vanilla wafers instead of brownies, cake, etc.
- Make sure that you are getting the right amount of healthy fats – not getting enough healthy fats will cause you to feel unsatisfied and eat more.
- Don’t eat in front of the TV or while reading
- Don’t eat when angry or upset
Core Strengthening Exercise: Side Bends
Now is a great time to get out of your desk chair (or off your couch) and stretch!
Hold both arms over your head, lace your fingers together and keep your arms straight.
Gently bend towards the left moving your ribcage towards your hip bone and lift your hip bone up towards your ribcage.
Return back to center and repeat to the right side (8-12 repetitions).Add a comment
Antioxidants: A Defense Against Aging
By Myrna Beardshear,
Director of Spa & Wellness
The number one cause of unnecessary aging and of several other diseases indirectly is Free Radicals.
Free Radicals are oxygen molecules that are incomplete since they are missing an electron. Oxidation is a chemical reaction whereby one atom or molecule (usually oxygen and thus the name oxidation) robs an electron of another molecule.
These Free Radicals will attack any one of its neighbors, stealing one of their electrons. This molecule is useless to us, as it is not performing its function any more, plus it has created another free radical to repeat the process over and over again, inflicting damage on the components of the healthy cells, including their genetic information system (DNA).
It is a known fact that our cells reproduce themselves as they die. Through that cycle, the new generation should be the same genetic makeup as the previous cells have been. However, because the cell has suffered damage from the Free Radicals the cells are not able to give correct replication information to newly forming cells. As these new deformed cells carry on through their lifetime they are exposed to additional damage from Free Radicals and your own defense mechanism is unable to control or limit the damage caused by the intruders. With further exposure to Free Radicals over time, the damage will accumulate within the cells at each cycle of generation, making the tissues and the body over all less perfect over time. This is what is called the self-destruction of the body or in other words - aging.
Sources of Free Radicals
Radiation, air pollution, pesticides, anesthetics, gasoline vapors, fried foods, drugs, solvents, alcohol, lead, and mercury, are just some of the offenders we deal with. The damage of sunburn is caused by the free radicals formed by the UV light. One of the worst offenders is primary and second hand cigarette smoke.
The most effective natural protector of the body against free radicals is nutrients called antioxidants. Antioxidants prevent free radical damage by completing the free radical with the missing electrons therefore neutralizing the free radical and making it harmless.
Where do they come from?
Some antioxidants are proteins made by the body, and many are delivered to us in the food we eat. The most important of these are vitamin C, vitamin E, beta-carotene, selenium, zinc, and some amino acids.
While they are readily available from our foods, our antioxidant defense systems are vulnerable to nutritional deficiencies and many health practitioners do believe that supplements are needed to compensate.
As the skin is the largest organ and the organ furthest away from the blood circulation, most nutrition and antioxidants do not reach the skin. This may in fact explain why the skin is our fastest aging organ. Thus, it becomes obvious to have the cleanest and highest quality of nutrients such as plant based antioxidants in your skin care products, to support your skin and to protect it from the negative effects of free radical exposure.
The chrono-reverser system from [comfort zone] deeply and effectively renews all skin types (even the most delicate) thanks to a synergy of new generation active ingredients reducing wrinkles, hyperpigmentation and acneic conditions for smoother younger, more luminous and vital skin. Containing exclusive formulations that include peptides, amino acid and powerful antioxidants, the range of products has exceptional, exclusive formulations younger men and women in need of lighter rejuvenation to combat acne and retrieve skin luminosity, sensitive skins types, and more mature skins in need of more advanced exfoliation and renewal.
In just 4 weeks of continued use, this dermatologically tested system reduces wrinkles, hyperpigmentation and acneic conditions for smoother younger, more luminous and vital skin. These exceptional results are due to the exclusive formulations developed by [ comfort zone ] research laboratories and contain:
- PHA: A recently discovered biocompatible POLYHYDROXY ACID called gluconolactonate, which stimulates cellular turnover, but also provides intensive, long lasting hydration and superior anti-oxidant action.
- PERFECTION PEPTIDE P3: A tri-peptide ingredient which activates skin regeneration, while accelerating exfoliation and optimizing the benefits of PHA.
- MOISTURIZING MARINE MICROPATCH: A state of the art hydrating ingredient that acts like a three dimensional patch to regenerate moisture balance in the deepest layers the skin, guaranteeing immediate and long lasting hydration.
- ARGININE: An amino acid found naturally in our skin which maintains skin hydration and in the chrono-reverser formulations, regulates acidic pH.
- VITAMIN C: A powerful anti-oxidant, with protective and reparative actions reduces cellular degeneration during the peeling process.
What to Bring on Your Red Mountain Adventure
- Casual and comfortable clothing
- Outdoor clothing - Removable layers work best as mornings may be cool and warm quickly during a hike. Winter months are moderate, so layering of a jacket, fleece, non-cotton base, hat and gloves will be quite sufficient for even the coolest of mornings.
- Workout apparel
- Aerobic shoes with non-marking soles
- Hiking boots or shoes - lightweight & well-vented with traction
- Double layer socks or blister free socks for hiking
- Swimsuit, swim goggles, pool shoes and cover-up
- Padded bike shorts
- Sunscreen and sun hat/visor
- We will provide you with two RM Sports water bottles on arrival, but suggest a hydration pack such as CamelBak for hiking.
- Backpack or waist-pack for hands-free hiking; again, a hydration pack such as a CamelBak would be highly recommended.
- Golf clubs - Rental is available at our local courses, should you choose not to transport your own.
- Camera and film or digital camera (don't forget your chargers!)
- Don't worry all the essentials such as energy bars, toiletries, film and souvenirs are available at Red Mountain Resort & Spa Outfitters. You can even trade in your old hiking boots or athletic shoes for a discount on a new pair. Your old shoes will be donated to Soles4Souls!
- Leave your valuables and jewelry at home
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