1. Issue 8
Nov 2, 2015
this issue
Processed Meats p.1
Corrective Exercise p.2
Recipe p.3
Workout p.4-5
Mountain View Health MattersMountain View Health Matters
Bacon-gate: Putting Things Into Perspective
Last week, the World Health Organization released
a report that classifies Bacon and other processed
meats in their Group 1 classification for carcino-
gens. In other words, processed meats are definite-
ly linked to increased risk for cancer.
Wait… what?! No more bacon?!
There’s no need to clean out your kitchen just yet.
And really, this news shouldn’t be terribly surpris-
ing. Both processed and red meats have been un-
der evaluation by a number of health and research
agencies for decades. However, it is certainly con-
cerning. So what does this classification mean, ex-
actly, and should you change your food choices as a
result?
What is Group 1 Classification?
The classification of a substance’s carcinogenicity
refers only to the strength of scientific evidence, not
the level of hazard. The WHO panel convened to
assess the body of evidence to decide whether pro-
cessed meats are linked to colorectal cancer. This
included hundreds of studies, representing thou-
sands of participants and points of measurement.
Looking at the big picture, the panel determined
that there is “convincing evidence that the agent
causes cancer.” While the Group 1 category also
includes tobacco, alcohol, and asbestos, consuming
processed meats does not have nearly the same risk
for cancer. To put this into perspective, smoking
carries a 20x increased risk of lung and other can-
cers, while consuming processed meat
has a 1.1-1.2x increased risk for colo-
rectal cancer for each serving eaten
per day. Take home message: pro-
cessed meats do cause cancer, but
according to the current evidence
available, the risk isn’t much higher than if you nev-
er eat processed meats.
Red Meats are “Probably Carcinogenic”
Red meats, on the other hand, have been placed in
the Group 2A classification. Based on the strength
of evidence available, the WHO panel determined
that unprocessed red meats are “probably carcino-
genic.” This means that there is less (but still
mounting) evidence relating red meats to colorectal
cancer. In addition, there has also been evidence
found linking red meats to pancreatic and prostate
cancers.
What Do I Need to Change?
These determinations by the WHO panel may be
reason to consider changing your nutrition habits,
depending on how you consume processed and/or
red meats. Since the increased risk factors are
based on the number of servings a person con-
sumes, it could be beneficial to limit your intake of
processed meats. Your best bet is to consume a
variety of protein sources and limit processed
foods, overall. One way to do this is to substitute
the meats and proteins you use most often for oth-
ers. For example, if you usually use ground beef,
this could be substituted with other animal pro-
teins, such as buffalo, turkey, or game such as elk.
With processed meats, think of these as a treat to
be consumed occasionally. For more information,
visit the WHO FAQ’s on processed and red meats:
www.who.int/features/qa/cancer-red-meat/en/
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“Persistence can
change failure into
extraordinary
achievement”
- Matt Biondi
Races & Events
Nov 7 CSU Veterans Day 5K
Fort Collins
Nov 14 Turkey Trot 10K/2M
Longmont
Nov 14 Mustache Dache 5K
Denver
Nov 21 Pumpkin Pie 5K/10K
Denver
Nov 26 Turkey Chase 5K
Denver
Nov 26 The Pilgrimage Run
Erie
Nov 28 Leftover Turkey Trot
Longmont
Processed meats
“...transformed through salting,
curing, fermentation, smoking,
or other processes to enhance
flavor or improve preservation”
Red meats
“...muscle meat such as beef,
veal, pork, lamb, and mutton”
For questions or ideas for future
newsletters contact Alison Coffey
acoffey@mvfpd.org
(720) 340-9470

2. Corrective Exercise
Training Program
The National Academy of
Sports Medicine recommends
including four phases in a Cor-
rective Exercise Program.
Phase 1: Inhibit
Foam rolling or self-massage
are used to release tension or
decrease neural activity of
overactive muscles in the
body, breaking up knots and
releasing tight muscles.
Phase 2: Lengthen
Static and active stretching are
used to increase the length,
and range of motion of your
muscles and joints. Returning
muscles to optimal length will
also increase strength and re-
duce pain.
Phase 3: Activate
Single-joint isolated strengthen-
ing exercises are used to stimu-
late and reeducate underactive
muscle tissue.
Phase 4: Integrate
Integrated dynamic movement
exercises are used to retrain the
entire movement system back
into whole-body functional
movement patterns.
This program will reduce pain,
prevent injury, and increase
strength!
Contact Alison Coffey if you are
interested in working on a Cor-
rective Exercise Program.
(720) 340-9470
acoffey@mvfpd.org
Prehab for Work & Life: Corrective Exercise
One of the reasons that I love working in fitness and
health is that I am constantly amazed at the ability
of our bodies to adapt and change—both for better
and for worse. To maintain pain-free health, your
body must maintain the balanced cooperative effort
of each of the systems that control movement: mus-
cular, nervous, and skeletal. Because this system is
so integrated, if there is impairment in one area, it
will create a chain-reaction in all other areas. How-
ever, because of our bodies’ amazing ability to com-
pensate, we may continue on with an impairment
for years without even realizing it. Unfortunately, it
will eventually catch up with you. Have you ever
had back or knee pain that you couldn’t really iden-
tify a particular incident that started it?
In addition to creating dysfunctional joint mechan-
ics, muscular imbalances will cause altered muscle
recruitment patterns. Basically, a chronically short-
ened muscle decreases neural stimulation of its
opposite, antagonistic muscle. The antagonist then
becomes weakened due to underuse. Because that
antagonist muscle cannot activate properly, its syn-
ergist muscles must compensate by working harder
to accomplish the same task.
Let’s look at an example. Guy Joe has lower back
pain and he can’t quite remember when or how it
started. Upon assessment, it is found that his hip
flexor muscles are very tight. This would cause de-
creased neural activation to the opposite muscle,
the gluteus maximus, which is the primary muscle
for hip extension. To compensate for this weak-
ness, Guy’s body has learned to instead activate the
hamstrings and lower back when performing hip
extension movements. Because our body acts as a
chain, these imbalances may eventually transfer to
additional joint dysfunctions over time. Without
working to correct these muscle imbalances now,
Guy may later experience knee pain, shoulder pain,
or a more serious injury.
What increases my risk of developing move-
ment dysfunction?
 Extended periods of sitting
 Working hours
 Recreational hours
 Repetitive movements
 Bilateral vs. Unilateral
 Loaded vs. Unloaded
 Wearing dress shoes with a heel
 Mental or emotional stress and anxiety
 Past injuries or surgeries
What can I do about it?
As a Corrective Exercise Specialist, I can use a varie-
ty of screenings to determine which of your muscles
are most likely overactive or underactive. From
there, I will design a Corrective Exercise Program,
specifically for you. This program will address both
sides of the imbalance equation: overactive/tight
muscles, and underactive/weakened muscles.
So I’ll feel better next week, right?
Maybe, but your imbalances won’t be fixed right
away. You may have been developing these muscle
imbalances and altered joint mechanics for years,
and it will take some time to reteach your body how
to move correctly Stick to your program, and work
on it a little every day. Periodic reassessments and
tweaking your Corrective Exercise Program will help
to ensure you’re on the right path.
Using alternative kettlebell holds during weight training can assist with build-
ing grip and wrist strength. By changing the position of the heaviest part of
the weight and reducing its contact area with
your body, your wrist and hand will have a great-
er challenge.
When used with carry movements, such as the
Farmer’s Carry or the Waiter’s Carry, it will also
provide a greater challenge to your core stability
as well.
Incorporate these alternative grips into your
workout routine to assist with building strength in your hands and wrists.
You will find that this translates into better grip endurance on the fire ground
and during the PAT!
Alternative Kettlebell Holds for Grip Strength
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3. Recipe of the Week
Italian Style Stuffed Peppers
This is a simple recipe that I love to make during the week because I usually have all of the ingredients on-hand. This should
make 4 pepper halves, each with about 4 oz of protein. 1-2 pepper halves will make a meal for one person, depending on
how you eat. You could complement 1 pepper half with a salad or rice for a complete meal. You could also make a double-
batch for weekly meal prep as these are great as leftovers and reheat easily.
Recipe credit: Diane Sanfilippo at www.balancedbites.com
Ingredients:
 2 bell peppers
 1 Tbsp cooking fat
 1/2 large onion, diced
 4 cloves garlic, pressed or chopped
 4 small tomatoes, diced
(or 1/2 cup canned diced tomatoes)
 1 lb ground beef
 6 fresh basil leaves, finely chopped
 2 cups baby spinach, finely chopped
 Sea salt - to taste
 Black pepper - to taste
 Hot sauce - optional, as garnish
 Extra basil leaves as garnish, if desired
Directions:
1. Preheat your oven to 375°.
2. Halve the bell peppers and place them in a roasting dish face-down, cooking in oven for 10-15 minutes. Note: You can
skip this step if you want to keep the peppers more firm/raw when you eat them.
3. While the peppers are pre-cooking, you’ll cook the stuffing on the stovetop. Use a large sautee pan or a large pot. I’d
recommend not using cast iron, as it would react with the acidity of the tomatoes.
4. Place your cooking fat in the pan and then cook them over medium-high heat until
they’re slightly browned on the edges and appear translucent. You may season them with
salt and pepper to taste.
5. Next, add the tomatoes and garlic and allow the ingredients to simmer together for a
couple of minutes. Then add the ground beef, breaking it up and allowing it to cook through
completely.
6. Once the meat is cooked, taste the mixture to check for seasoning and add more salt
and pepper, if necessary. Then add the chopped basil and spinach and mix them in, just al-
lowing them to wilt.
7. Remove the peppers from the oven when they’re just a bit softened, then flip them over
and spoon in your stuffing mixture. If you would like to eat them at this point, go right
ahead. Otherwise, the flavors will meld a bit more if you place them back into the oven for
another 15-20 minutes more.
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Tips and Ideas
 To keep fresh herbs longer, remove the stems and/or
chop them up and freeze in an ice cube tray with a bit
of water the day you buy or harvest them. Later, you
can thaw cubes as needed to have the same flavor of
fresh herbs while saving money!
 For this recipe, its best to use fats that cook well at high
temperatures such as coconut oil, avocado oil, bacon
fat, or butter. I would avoid olive or other plant oils for
this recipe, as they can lose their structure with heat.
 Try changing it up by using other ground meats. This
recipe is delicious with buffalo, elk, or turkey

4. This workout is designed to help you prepare for specific elements of the Physical Ability Test. Wear your
weight vest or your bunker jacket for added weight and to be familiar with how your equipment will alter
your body movements during the test.
 Perform these exercises in order as a circuit, with 10-20 reps of each. Repeat 3-4 rounds.
 For single-sided exercises, perform all repetitions for one side before moving to the opposite side.
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PAT Prep
Circuit
Workout of the Week
Element 1: Stair Climb
Walking Lunges with single Dumbbell or Kettlebell in Racked position
 Stand tall while holding one dumbbell or kettlebell in the racked position, as shown.
 Keeping core engaged, take a large step forward with one leg. Lower your hips as far as
you can control.
 Return to standing by “pulling” your body up with your lead leg, driving through your heel
and bringing the trailing foot forward.
 Alternate repetitions on both sides for desired reps
1
Element 2: Equipment Hoist
Kneeling with Contralateral Cable or Band Row
 Kneeling on one knee, grip the cable or resistance band handle in the hand opposite
to the side you’re kneeling on.
 Stay tall with core engaged and glutes squeezed. Anchor your shoulders down and
away from your ears, keeping your chest open.
 Row the handle toward your rib cage, keeping your elbow fairly close (no more than
30 degrees out from your body).
 Return the handle to the starting position with control, being careful to avoid
twisting your torso or shoulders.
2
Element 3: Simulated Ladder Raise
TRX Power Pull
 Hold one handle of the TRX with both arms extended and maintaining your
full-body plank position. Adjust your feet toward or away from the anchor
point to create appropriate resistance.
 Release one hand and rotate your shoulders and torso, extending your free
hand behind your body.
 Pull your body upward while rotating your shoulders to bring your free hand
about halfway up the TRX straps. Your gripping hand should be to your rib
cage. Return to starting position under control.
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5. Element 4: Hose Line Extension
TRX Sprinter Start
 Stand with feet together, facing away from the anchor point with the han-
dles under the armpits. Your hands should be gripping the handles right in
front of your rib cage with your elbows pointing behind you. Take a huge
step back into a lunge, keeping straps tight. This is your starting position.
 Driving from the toes of your leading leg, step forward. At the same time,
bring the knee of your trailing leg toward your chest.
 Return the initially trailing leg back to the lunge position, completing all reps
on one side before moving to the opposite side.
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Element 5: Dummy Drag
Goblet Squat
 Stand tall, holding a dumbbell or kettlebell at your chest, supporting some of
its weight with your forearms and chest.
 Initiate the squat by pushing your hips backward while bending your knees.
 Keeping your torso upright and your knees in line with your toes, lower your-
self as far as you are comfortably able. (If you can’t go very low, try adjusting
your foot position or turning your toes slightly outward, but don’t force it)
 Again, keeping your knees in line with your toes, drive through your heels and
midfoot to return to the starting position. Squeeze your glutes at the top,
bringing your hips in line with your heels.
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Element 6: Fan Carry
Racked Carry (Single or Double) with Dumbbell or Kettlebell
 Depending on how you prefer to carry the fan, decide whether you should use the
double or single version, shown here.
 Assume a racked position with the weight(s) against the outside edges of your chest,
just in front of your shoulder.
 Walk forward in a straight line while keeping your shoulders square. Keep your core
as a tight cylinder from hips to shoulders to avoid your hips swinging. Avoid rocking
from side to side by exaggerating a heel-to-toe walk so your shoulders stay level the
entire distance.
 To turn around, make a wide U-turn or lower the weights down to the floor and re-
rack facing the opposite direction.
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