september

How can I avoid turning an ankle during trail runs? If you spend much time training on trails, wear shoes

with thick soles and plenty of support, which will stabilize your footstrike and help prevent an ankle turn on rough surfaces. Trail shoes are designed for this; some running shoes will also suffice. Also, always keep your eyes on the trail immediately ahead so you can adapt your stride to any sudden terrain changes. And on the downhills, slightly shorten your stride. This will help you maintain better control and balance. Can I count my bike time as training toward my running goals? Generally you can, but you’ll probably have to spend more time in the

saddle to get the same aerobic benefits as running. Cycling is a good alternative the day after a hard run. It strengthens muscles neglected by running, like the hamstrings and glutes, without the impact of running. In terms of aerobic ‘training effect,’ roughly 6km of cycling equates to 2km of running at the same intensity. But if you’re training for a race, no amount of cycling can take the place of running. Is it okay to run in the morning if I also ran the night before? Back-to-back workouts may be fine as long as both runs aren’t too

taxing. If your evening workout was a long run or included fast-paced

GO AHEAD AND RUN

2 HutchCo Living

segments, keep the next morning’s run short and slow. Likewise, if you plan to do a long run or speedwork in the morning, keep your mileage the night before short and the pace easy. The key is to listen to your body. If you run in the evening and wake up feeling sore or fatigued, take the morning off or cross-train with some cycling or swimming. Many people need a full 24 to 48 hours between runs to fully recover, so don’t be disappointed if you can’t pull off this night/morning combo. I have heard some of the older athletes in the club saying that they

are doing less mileage with more rest and they are doing far better than they have in years. Can I do better with less training? When it comes to preparing for a race, the rule of thumb will be the

more you train, the better you perform. Any athlete preparing for a race needs to establish a few ground

rules: What are my goals? Do my goals match my ability? Do my goals match the time I have available to train? And do my goals match my time available to recover? Once you have honestly answered these questions you can set up a program. The key

elements for a success-ful program are: Give yourself enough time to build up slowly, ensure adequate recovery and push yourself at appropriate times. You need to get to your high intensity and long duration sessions feeling fresh. This is where your ‘older’ athletes have had to adjust their program. They need extra time to recover so that they can perform well when it is required. Monitor how you feel each day, your resting heart rate, how tired

your legs are and how much sleep you are getting. As long as these aspects are monitored correctly then the adage ‘The more I train, the better I perform’ will become a reality. If you are not managing the above then you need to reduce your volumes or intensities, or both.

Give yourself enough time to build up slowly, ensure adequate recovery and push yourself at ap-

propriate times.

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This issue does not have any stories about that horrible day, I only wanted to dedicate the cover to the memory. I am sure that you can remember where you were that day in 2001, glued to the television with millions of others, watching in shock that something of this magnitude could

penetrate our defense system. I do not want to dwell on our sadness but I also do not want

people to forget. Don’t forget the brave men and women who gave their lives for others, Don’t forget the lives of those Fathers, the Mothers, and other close loved ones, that were stolen away.Please, as you read this month’s issue, say a prayer for the families that lost so much, as they too will “remember”.

[email protected]. Box Borger 79008

4 HutchCo Living

When guests enter your home, what they see is a reflection of who you are.

What do you want that reflection to be? It’s a seem-ingly simple question, but one that goes to the core of your personality.

In order to redesign your home to reflect your real self, you have to know who that person is. The cardinal rule is: Be true to your own taste, trust yourself, maintain your confidence and never worry what others will think. When you hear that inner voice saying, “I really like this, but what would so and so say?” Banish that negative message and go with your intuition. It’s your home, after all, and it should reflect who you are at this moment in time.

Sometimes it takes a professional designer to elicit from the client his or her true preferences. Part psychologist, part designer, a professional draws from a client hidden aspects of personality that they didn’t even know existed. A designer might show many pictures of numerous styles to clients, seeing which one they respond to most positively.

When you drill down to the core of a person – all truth will then flow. Since all decisions will emanate from one true source — the real you — consistency will naturally follow. And as long as there’s an essen-tial consistent theme, most designers agree, you will have a successful result.

“The most successful interiors are those with an underlying structure and theme. A common theme brings order,” says James Evanson, In-terior Design instructor at The Art Institute of New York City. “People collect things with no order. A professional designer can help focus ideas. Remember you shouldn’t have anything in your home that is nei-ther beautiful nor practical. If the object fits neither category, perhaps you should rethink your approach.”

Gina Carlson, Interior Design Academic Director at The Art Institutes

International Minnesota, agrees. “Too many people don’t plan their liv-ing space,” she says. She advises that clients ask themselves, “Does this enhance my life? What am I trying to accomplish in this space? What do I want to change in my life? Do I need more space for cooking? Do I want a place to work from home?”

She says the principles of Feng Shui can bring these ideas to fruition. “Through Feng Shui analysis we can determine what colors and what kind of environment is unique to each person, supporting them in their lifestyle and goals.”

Whatever the ultimate design philosophy, a good starting point is with the ancient Greeks who are credited with the maxim, know thyself. They understood that getting to know one’s true self is a lifelong jour-ney, relevant to all aspects of living, with both spiritual and everyday applications

Redesign your Home

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In order to redesign your home to reflect your real self, you have

to know who that person is.

Most people view spring and summer as the peak time for lawn care, but it’s fall that actually marks the beginning of your lawn’s growing season. There are simple but crucial steps to

take now to promote a strong, beautiful lawn through next season and beyond. Whether you have the best yard in the neighborhood or you haven’t had

much success with your turf, you can improve and maintain the condi-tion of your lawn if you take these three steps: Build a foundation The ideal conditions that come with fall -- cool nights and warm soil --

make it the best time to feed your lawn. The autumn window of oppor-tunity to repair summer damage and achieve long-term lawn success is small, but it’s also a critical time to build and strengthen the root system. A product like Scotts Turf Builder Winterguard helps build strong, deep roots for a better foundation in your existing lawn. The better the root system, the more robust your lawn will be next year. A good fall feeding will keep your turf strong and green throughout the fall, winter and into spring. Encourage new growth Fall is also the best time to seed your lawn. The soil is still warm, but

the air is cooler, meaning weeds have less opportunity to compete.

Trees are shedding their leaves so grass receives more sun, and diseases that attack grass seedlings are less active in the fall. Overseeding with Scotts Turf Builder grass seed promotes (or helps create) a thick, lush

Feeding your Fall Lawn

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lawn at the start of spring, making it difficult for airborne weed seeds to root in the soil. Seeding autumn bare spots will thicken the lawn and make it more resistant to future bare spots.

To reseed your bare spots, dig up bare areas, mix in compost, sow your seeds and cover with more compost. If the weather is dry, keep the seeded soil moist until new grass begins to grow. Leave the rake behind Don’t spend time raking and bagging leaves this season. Mulch-

ing leaves into dime-sized pieces by mowing over them and leaving them on the lawn provides valuable nutrients needed to produce thick, green turf in the spring. Mulching helps build a better foundation and returns much-needed organic matter back into the soil.

The better the root sys-tem, the more robust your lawn will be next year. A good fall feeding will keep your turf strong and green throughout the fall, winter

and into spring.

With kids and adults alike banking more hours than ever in front of the TV and computer, it’s time for a fresh outlook on staying fit. Working out by doing fun activities with

your kids is not only healthy for everyone, but it’s a great way to bond and build memories.

Here are some unique exercise ideas that will get you and your family in shape:

1. Swing those hips with hula hoops Hula hooping is just as much fun today as it was in your younger

years. Buying a couple of hoops is an affordable way to get the family together, moving and smiling at the same time. Turn on some music and see who can hula the longest.

For mom and dad, consider using a sports hoop. These weighted hoops, like the ones from www.sports-hoop.com, help you to burn 110 calories with just 10 minutes of activity. These superior hoops help build cardiovascular fitness and muscles. Plus, the circular motion helps promote correct body alignment and posture.

2. Juggle your way to fitness fun Do you know how to juggle? If so, spend some time teaching and

practicing with your kids. If not, take to the Internet for instructions. Learning a new activity will take some time, but showing your children that even adults can learn new things is a great life lesson. Plus, your kids will love showing off their new talent to their friends.

Juggling burns calories and is a great way to increase hand-eye coor-dination. Add an extra healthy element by using tennis balls instead of balls filled with sand. Why? Tennis balls bounce and roll when you drop them, so you’ll be chasing them all over, thus getting more physical activity.

3. Shake your groove thing Get your whole family together to practice different types of dancing.

Have each person pick their favorite tune and follow their dance style -- it can be silly, fast, slow or traditional. It’s a great way to let each person’s individuality show while moving your whole body.

Have a little more time? Coordinate a routine with your family and practice together. Have each person give input on the steps. You’ll have a great time bonding together and you never know when the routine will come in handy at a party or family gathering.

4. Pump up park time Taking a walk to the neighborhood playground is commonplace for

families, but what if you took this fun activity one step further? Pack some extras in a backpack for when kids are done with the monkey bars and slides. A Frisbee, lawn tennis and water guns offer additional fun for kids.

And don’t just sit on the blanket under the tree -- get out and get involved. Be the parent who climbs all over the swing set. Run around after the Frisbee as your four-year-old learns how to properly throw it. You’ll be the coolest mom or dad in the park.

5. Be exercise class buddies More gyms and community orga- nizations are offering classes

for both parents and their kids. Try taking a swimming lesson together. Perhaps yoga is something unique you and your daughter could share. Even karate classes are now being offered for families. Check around in your community to find out what options are avail-able. Learning together as a family is a great expe- rience.

Family Fitness

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Do you tend to aimlessly walk around the grocery store aisles, not know-ing which meals you’re going to cook that week? If so, you’re wasting time – and money – in more ways than one. Try creating a meal plan for the entire week; it not only helps to streamline your grocery shopping, but it also cuts out extra trips to the market to pick up forgotten items. You’ll save money since you’re doing all the shopping in one trip, using less gas, and you’ll cut out extra minutes and stress each night wondering what to cook since it’s already decided. Watching, waiting and searching Don’t waste your time babysitting household items. Instead of watching

and waiting for your shower to get to the perfect temperature or for the bath to fill, let the latest technology help save time. The new ioDIGITAL digital showering and bath system from Moen is like having your own personal digital “butler,” so you can spend that time living, instead of waiting. You can program your vertical spa to deliver personalized, precise temperature and flow; turn on the shower with a remote from across the room or while still in bed; or fill your bath to the perfect level and temperature with the touch of a button – no more watching and waiting. Best of all, ioDIGI-TAL’s intelligent interface provides quick, visual feedback, with LED indicators that will tell you when your water is ready – no more guessing if your shower or bath is ready and no more time wasting. Searching for everyday items such as keys, purses, sunglasses, paper and

pens because you’re disorganized is another major time waster. To help, create designated spaces to store each of your “must have” daily items: keep your keys and purse on hooks or shelves near the front door, and add a magnetic paper and pen caddy to the fridge for lists and messages. You’ll spend less time frantically searching and have an easier and more enjoy-able day. Finally, assemble a non-emergency, emergency kit with just-the-basics; keep it stocked with spare batteries, a measuring tape, light bulbs, duct tape and a flash light, so when you need something, it’s all in one, convenient, easy-to-find location. Quick tips Looking for more easy tips to eliminate daily time wasters? Try out some

of these suggestions to add an hour or more to your day: * Stock a set of cleaning supplies in a caddy on each floor of your home to

prevent running up and down the stairs when you need something. * Keep kitchen garbage can liners in the bottom of the garbage pail for

easy refilling. * Stash disinfecting wipes in every bathroom for quick clean up. * Book the first appointment of the day with doctors and dentists, while

they’re still on-schedule. Always book future appointments before you leave the office to avoid making an extra call. * List credit card numbers on a single index card and keep it in a safe

place as a quick reference when ordering online or over the phone. * Speed up the mail opening process with a letter opener and don’t even

bother with junk mail – toss it straight into the recycling bin or shredder. * Arrange to have at least one monthly bill (your cell phone, for example)

paid directly from your checking account or credit card account. By realizing and avoiding these time-eating traps, you’ll soon find your-

self enjoying at least a few extra moments each day.

The Gift of Time

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Whether it’s hitting the snooze button, mindlessly surfing the Internet or even “watching and waiting” for the water to get hot enough in the shower, everyone wastes time

throughout their day. Five minutes here or 10 minutes there – it all adds up. Be aware of common daily time wasters; and by eliminating some (or all), you’ll be able to get much more out of your day. To determine where you waste the most time, first think about your

habits. Keep track of how long you spend completing everyday tasks. Do you check your home e-mail multiple times each day? Or does time slip away while you’re frantically looking for household items? By realizing how you spend your time, you’ll be better equipped to determine where you can save valuable minutes, so you can spend that time wisely on life’s more important things. Lists that work for you Making a to-do list is supposed to help you stay on track, right?

If your list is too long, however, it may actually prevent you from crossing things off. Instead of moving on to the next item, you get overwhelmed by everything that’s still left to do. Try creating a shorter list that includes only your top three priorities each day – you’ll get a major self-esteem boost when you can cross off all three tasks, day after day, motivating you to do more in the same amount of time. Knock off routine tasks by batching them together. Don’t file each

piece of paperwork as it comes; instead keep everything together so that you file at least five items at once, turning a five-minute everyday job into a five-minute weekly one. For example, make all your tele-phone calls at the same time so you can work through your entire call list. Stay stocked up on greeting cards for all occasions; that way you won’t have to run to the store to pick one up at the last minute. And be sure to write out, address and stamp all of your greeting cards for the month at one time, so all you need to do is drop them in the mail when it’s time for them to go out.

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Parents can spend a small fortune to celebrate their little one’s big day, but taking a more original -- and less costly -- approach can result in even

more success. Just ask the trend experts at American

Greetings who research celebrations happening year-round. What they have found is that a great idea -- and a little creativity -- go a long way. The most important step for any

successful party is having a fun concept to build off of, says Julie Post-Smith, director of specialties at American Greetings, who leads the gift presentation trend team. “The key to any great party is

having a great theme, and we have found countless ways to accent any idea with a few simple touches,” she says. “Once you have developed a theme, you can use your creativ-ity to decorate any space, put together the perfect menu and come up with fun activities.” To help parents who might be

looking for an idea to use, Post-Smith and her team have the following suggestions:

* Go under the sea for ideas: All kids love adventure, so why not take your party under the sea? Fill your ceiling with royal blue

and sea green balloons to create the atmosphere. From there you can en-

hance the concept with goldfish-filled centerpieces, accenting each place

setting with a piece of coral and using nautical-themed gift bags

for favors (be sure to include offbeat ideas such as salt water taffy and beach gear to play up your theme.) One fun activity for your

party is a safe twist on the popular game of pinata. Fill

empty balloons with candy, blow them up and have

kids try to pop these faux bubbles to win treats. * Be sporty: There is no

better idea for a high-energy, athletic child than a sports party. Pick their favorite

game and create a whole day around it. One idea is a base-

ball-themed get together. Make simple T-shirts for all the kids, coordinate them into teams and organize a wiffle ball

A Creative Birthday

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game. After the last run has scored, create an ice cream sundae diamond with different crunchy, fruit, sweet and warm toppings at each “base.” * Embrace your sweet tooth: If you are struggling for ideas, pick a more

general concept that will allow you to incorporate simple touches. A great example of this is a candy-themed party, which is sure to offer a sweet and colorful platform for the fun. Accent your table with a vase filled with candy and use large lollipops as a colorful alternative to flowers. Give the guests a taste of your childhood by helping them to make candy necklaces. * Get colorful: For younger celebrants the simplest themes can result in

the most fun. If your little girl is in love with everything pink, use it as your main element. Have all guests dress in the color and deck out your home in pink decor. You might not be able to find a disposable pink table-cloth so use pink wrapping paper instead; it’s more festive than the regular throwaway version, and just as convenient. To continue the simple idea, serve pink punch, and of course, be sure to ice her cake in the appropriate shade of frosting. * Plan a spa day: Older girls will love getting to pamper each other with

manicures and pedicures. Turn your living room into a spa with relaxing chairs, music and refreshments. Keep the theme going with small favor baskets filled with fun beauty items. You can even use convenient gift boxes and bags shaped just like purses to give them a fashionable touch. * Ensure a Wii bit of fun: The Wii has become a staple for many young-

sters, so why not embrace it? Create a tournament for the kids to compete in, complete with a large bracket you post on the wall. With sports games the most popular, have nutritious snacks and drinks on hand to keep their energy up. For those not playing, give them the chance to bet on the winner with chocolate coins. Give the ultimate winner -- and the top handicapper -- a special gift at the end of the day. No matter what theme you go with, Post-Smith says that focusing on

what makes your guest of honor happy is always the best advice. “If you come up with an idea that they love, everything else will definite-

ly fall into place,” she says. “Just have fun with it and so will they.”

As your older children board the bus to go back to school, it can be difficult for the younger ones. They’re not only losing a play compan-ion, but may feel they’re missing out on an exciting new world. But never fear, there are plenty of ways you can bring the wonderment of the classroom into your house so your younger children won’t feel left behind.

* Create the right atmosphere. By having a desk, craft items and maybe even a backpack of his

own, your child can easily imagine he’s in a classroom setting. Plus, as younger children age, you can reuse the space by transforming the school-play area into a homework and study zone.

* Find toys that offer “teachable moments.” There are many toys you can purchase that help develop math skills,

creativity and body coordination as part of the fun. For example, take the TRIO building set of bricks, sticks and panels from Fisher-Price. Building sets improve hand-eye coordination, help children develop spatial relation-ships, determine shapes and classifications, and encourage creativity.

“You will often see toddlers enjoying the process of stacking things up; as they get a little older, they move outward, building bridges and walling things in. As children get close to 5 years, they use more com-plex patterns with greater symmetry, creating more representational structures like a building, tree or animal,” says Cynthia Lynn-Garbe, a senior child researcher at Fisher-Price. “The bricks, sticks and panels of the TRIO building system let children experiment with how things fit together, then advance to creating more complex structures.”

And would you guess that building sets not only encourage creativity and fine motor skill development but also encourage language skills? Lynn-Garbe suggests having your child build something without telling you what it is. You can then ask about the creation, what it’s used for and who lives there, making guesses as you continue to encourage your child to use her imagination as she tells a story about what she built. “Building can offer family fun as well as touch on some really impor-tant skill development that may just spark that engineer or architect of the future,” Lynn-Garbe says.

* Turn household chores into a learning opportunity. Having children help with household chores not only teaches them

School for the little ones

12 HutchCo Living

Having children help with household chores not only teaches them responsibil-ity, but it also gives you an excellent

chance to be a teacher.

Now Accepting New Residents

responsibility, but it also gives you an excellent chance to be a teacher. For example, if you’re doing laundry, have your child help you sort the clothes by color. Sure, it will take longer, but your child will soon be able to recognize different colors and understand the concepts of sort-ing and organizing. Or if you’re cooking, let your child help measure so they can grasp simple fractions – without even knowing it.

* Play with music. There are lots of creative ways you can introduce your child to the

world of music. For example, play music on the TV or stereo and let children keep the rhythm while danc-ing around, playing a toy drum or clapping their hands. You can even help your child make colorful streamer ribbons to dance with, adding more fun to the activity. As they get older, introduce your child to reading music and playing a small keyboard or other easy instruments.

By having their own school at home, your younger children will not only have fun, but be better pre-pared when it’s their turn to get on the bus in the morning.

hutchcoliving.com 13

Borger Economic Development Corporation

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After an utterly unbelievable 2008 season, which was in by no manner short on thrills, the 2009 college football season is nearly upon us. Training camps are into high gear, and the

season is roughly a month away. Recently the Preseason Coach’s Polls were released, with the top of the rankings looking very familiar to their predecessor. Defending National Champion Florida is sitting at number one, with Texas and Oklahoma sitting squarely behind at two and three, with USC and Alabama filling out the remainder of the Top-10. All five of these teams are loaded, and it is a very real possibility that one of these five teams will be the BCS National Champion of 2009. So with that said, let’s take a look at each of the Top-25 teams, and see what 2009 may have in store for them. 1.) Florida Gators After winning their second BCS Championship in the last three years, Ur-

ban Meyer, Tim Tebow, and the Florida Gators look to add another one to the trophy case. Doing so will arguably make them team of the decade, which most would hardly argue with. Florida has 20 returning starters, and one of the finest re-cruiting classes in the country, which make for another run for a title very, very possible. Their schedule isn’t near ly as difficult as it was the previous year, with the only real challenge coming when they travel to Death Valley to meet LSU. Seriously though, we could be witnessing his-tory when it’s all said and done. Tebow could win his second Heisman, and the Gators could win their third BCS Championship in four years. So, 2009 could very well feel like it’s predecessor, because the Gators are once again the team to watch, and the team that probably won’t get beat. 2.) Texas Longhorns After defeating Oklahoma last year,

the Texas Longhorns were denied a spot in the National Championship Game. As a consolation prize, they had to settle for besting Ohio State in the Fiesta Bowl, which isn’t bad either. However, that is the past, and Mack Brown and Colt McCoy are shooting for the moon, as they look to be playing in Pasadena come January. McCoy was outstanding last year, and is now protected by a bigger, more experienced line, which should open holes for a better running game. At times last year, McCoy had to run the ball too often, but that shouldn’t be the case this year. Defensively, there will be changeover as the Longhorns lose a number of defensive linemen from a unit that accumulated a nation-best 47 sacks. With all that said though it’s going to come down to the game in Dallas where their rivalry with Oklaho-ma will reconvene. The winner of that game will almost guaranteed a spot in the BCS Championship Game. 3.) Oklahoma Sooners Despite coming up short in the BCS Championship Game, the Oklahoma

Sooners are poised to make another run at that crown. Bob Stoops has reigning-Heisman winner Sam Bradford behind center once again, and deep backfield, the best tight end in the country, and a number of blazers at the receiver positions. The defense is back intact too, with better depth, and more experience from a unit that was the team’s weakness a season ago. They allowed too many big plays in 2008, and need to be better in 2009 if they wish to get to Pasadena this January. The most important thing for stoops to attend to is the offensive line, which returns just one starter from

College Rundown

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hutchcoliving.com 15

last years group, which was scary-good. Bradford was rarely touched last year, but he might have to get his jersey dirty this season. 4.) USC Trojans It was business as usual for Pete Carroll and the Trojans in 2008, as they

won their fourth consecutive Rose Bowl, and finished in the AP Top-4 for the seventh straight season. This was tempered a bit by their loss at Oregon State, which ultimately kept them from competing for a BCS Championship. The unexpected loss of quarterback Mark Sanchez would seem like an issue, but for a program that is as loaded like USC, there are a number of very capable passers just waiting to step up. They have a very experienced, deep offensive line, and the best skill position play-ers in the nation, so whoever is behind center should fair very well. The defense, which was historically great last season, lost a number of play-makers, particularly the linebackers, but has more than enough talent in waiting to plug the holes. The Trojans will challenge for another National Championship, but they will probably end up in their fifth consecutive

Rose Bowl, which really isn’t all that bad. 5.) Alabama Crimson Tide

In just his second season as the headman in Tuscaloosa, Nick

Saban kept the Crimson Tide atop the BCS

standings for the majority of the

season. How-ever their last

two games weren’t that savory. Alabama

fell to even-

tual Na-tional Champion

Florida in the SEC Championship Game,

and was then embar-rassed by Utah in the Sugar

Bowl. What Saban doesn’t have this year is an experienced

quarterback, but he’s got just about ev-erything else covered. The defense will be a

monster, and the skill positions, and special teams are dynamic. It shouldn’t be overlooked that the Tide lost three

starters on the offensive line, which was arguably the best in the nation last year. Alabama doesn’t face Florida in the regular season, and another Top-10 finish is very likely for the highest-paid coach in college football.

Story as of Print Date August 25th