PHM MAR/APR 2016 Issue by Bob Andersen

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Note from the Publisher

Welcome to the March/April issue of Proactive Health Magazine I want to encourage everyone to check out our new issue full of articles and transformations from people who care about proactive health. We have Colin Wayne on our cover this month and his story is truly remarkable. He is incredibly lucky to be alive after his military service in Afganistan. When he returned home he utilized social media to create a new career for himself as a fitness model. We have our monthly transformations, people who show great dedication in changing their health and fitness. We have more gyms and workout facilities of all types popping up. The industry is exploding with new fitness products, people, books, and training methods. We have the smoothie of the month. We want to encourage you to share your smoothie recipes, transformations and workout moves. Tag us on Instagram, Twitter, and Facebook for a chance to be featured. Share your favorites on Pinterest as well. Click on the social media icons in the magazine to link directly to our pages. We are also looking for writers, contributors and inspirational stories. We love articles from fitness professionals and professionals in the health and wellness the field. Thank you to everybody who is getting proactive health up and running. We love how you guys are sharing articles and retweeting. Our “likes” on Facebook continue to grow and we appreciate your interest in all things related to wellness. Feel free to share your favorite Gluten Free restaurant or menu item with us. We are always looking for new advertisers so consider advertising with us our audience is growing. I hope you enjoy our new issue! May/June Issue of Proactive Health Magazine: Featuring: • Sara Sutherland • Professional Profiles • Transformations • Supplements Reviews • Smoothie of the Month

Bob Andersen Publisher

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PROACTIVE HEALTH MAGAZINE MARCH/APRIL 2016

PUBLISHER

Bob Andersen FITNESS EDITOR

Susan Harmon ART DIRECTION

The Design Network PRINTING

Drummond Press SALES

Pete Baczor Susan Elle Harmon CONTRIBUTING WRITERS

Susan Elle Harmon Mihaela Telecan Bob Andersen CONTRIBUTING PHOTOGRAPHERS

Agnes Lopez Jason Ellis Bigstock Photo James Patrick Phil Hopper Subscription Information: Free Publication Monday - Friday 9 a.m.-5 p.m. EST Call (904) 859-8165 Copyright 2016, Proactive Health Magazine. Trademarked or Copywritten images, logos or content located herein are the exclusive property of their respective owners. No part of this publication may be reproduced or transmitted in any form or by any means without written permission of the publication. All rights reserved. The information published in Proactive Health Magazine is believed to be accurate and authoritative but is not intended to substitute for medical, legal, financial or other professional advice. Statements and opinions expressed herein are not necessarily those of Proactive Health Magazine. Proactive Health Magazine is published bi-monthly. 8550 Touchton Rd. #126 Jacksonville FL 32216

CONTENTS - March/April 2016 Issue Publisher's Welcome.......................................................................4 Good Stuff - Probiotic Drinks........................................................6 Blogosphere - Mihaela Telecan.....................................................8

Probiotic Drinks

Profile - Matt Thornton ...............................................................11 Fit Mom - Sarah Sutherland .......................................................12 Press - Donna’s Marathon Winners ...........................................13 Workout - Susan Harmon Stability Leg Routines ...................16 Profiles - HyperSwole Gym ........................................................18

Trainer Matt Thornton

Cover Stories Profile: Amanda Kloo PhD.......................................................20 Profile: The Arnold Show in Columbus................................21 Colin Wayne - Model Soldier...................................................22 Tips For Controlling Stress.......................................................26

Amanda Kloo - Working with Disabilities

Get Fit Fast....................................................................................28 Top Tips for Controlling Diabetes..........................................32 Smoothie of the Month Mint Matcha Green Tea Smoothie....................................................34 Supplement Reviews: What’s in your Energy Drinks?

Colin Wayne - 70 Magazine Covers plus 1

Guarana............................................................................................36 Tuarine..............................................................................................37 Healthy Baking with Heidi Cannon - ........................................38 What’s In Your Energy Drinks?

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Good Stuff Drink Your Probiotics Yogurt and yogurt drinks have been around for a long time because of their health benefits. These days it’s difficult to find brands without a heavy sugar content. In addition to the dairy and calcium benefits, most healthly yogurt contains acidophilus cultures or “good bacteria”. This bacteria has played an important role in digestive health for years as well. Currently there is a lot of focus by the health and medical community on the good and bad bacteria that resides in the digestive tract and its impact on your brain and your immune system. Your immune system works to keep harmful bacteria out, but not all bacteria pose a danger. Bacteria that benefit your health are called probiotics. These bacteria live harmoniously in your gut and are a normal part of your digestive system. Probiotics have been available in pill form for a number of years but that is all changing. Welcome to the world of “Drinkable Probiotics” Background on Probiotics Probiotics are often referred to as “friendly” bacteria that live naturally in your digestive tract. These friendly bacteria keep your “unfriendly” bacteria in check. When “unfriendly” bacteria find their way in large numbers into your digestive tract, sickness may occur as it is a function of the good bacteria to support the immune system in fighting off these alien invaders. Sometimes bad bacteria can cause diarreha and many people have consumed yogurt with acidophilus cultures to fight it off. Lately there has been a well-studied correlation between the gut and the brain. So, the health of your digestive tract plays a key role in your overall health. So it is therefore wise to consume these products. And they taste good!

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PROACTIVE HEALTH MAGAZINE MARCH/APRIL 2016

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Blogosphere

Mihaela Telecan: Nutrition Contributor 5 Reasons To Green-Up Your Cup 1 Excellent source of natural water–great way to keep hydrated and cool, especially during the hot summer days. Best source of fiber, to help you stay regular (I mean to move your bowels), to act as prebiotic (food for the microbes that are happily leaving inside your gut), to make you feel full and satisfied (high volume) Rich source of magnesium. Chlorophyll, the pigment that gives the green color to vegetables has magnesium in it’s composition very much like hemoglobin has iron, so all those wonderful dark green vegetables are a good source of magnesium. Magnesium it’s a very important mineral, that is involved in many functions in the body from nerve conduction to muscle contraction and carbohydrate digestion, just to mention a few. Good source of carotenoides (vitamin A precursors). Those are the plant pigments that give the yellow/orange/ red color to vegetables, such as carrots, red bell peppers and winter squashes. But guess what?? Kale, spinach and other dark green leafy vegetables contain a substantial

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amount of carotenoids but the color has been masked by chlorophyll, so you can’t see the red/orange, all you see is the green. Wonderful source of antioxidants and phytonutrients. Phytonutrients are natural

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chemicals which help protect plants from germs, fungi, bugs, and other threats. Think of phytonutrients as the pigments that give plants their color (dark green, yellow, orange, red, and purple). We already talked about carotenoids and chlorophyll.

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Blogosphere Mihaela Telecan: Greens are Anti-inflammatory & Slimming Foods Those are examples of phytonutrients. this is a bonus reason: greens are Antioxidants on the other hand are CARBOHYDRATES that do not elicit molecules that inhibit the oxidation of other molecules. Antioxidants terminate chain reactions in the oxidation process by removing free radical intermediates, hence inhibit other oxidation reactions. Some example of antioxidants found in greens are vitamin C (broccoli, kale, bell peppers), vitamin E (broccoli, chard, mustard and turnip greens) and beta-carotenes (broccoli, green peppers, kale, turnip and collard greens, spinach)

an insulin response, hence no fat storage and no inflammation is promoted in your body when you eat those. This brings me to today’s twitable:

Greens are anti-inflammatory and slimming foods” That’s fantastic, don’t you think? Now that you know at least 5 reasons why greens are good for you, how do you make them part of your daily food intake? One easy way to add more greens into your diet is to make a “green drink” for breakfast or as a snack later in the day. A green BLAST, that’s how I like to call them. Here is the secret to making a “delish” green blast: Take 2-3 handfuls of spinach, kale, or collard greens, parsley, broccoli etc. or a combination of—whatever you have available, or what you enjoy the most. Add ½ - 1 fruit – e.g. pear, apple,peach, apricot or 1 cup berries, or any fruit you have, it is best to select fruits in season Add 1 oz. seeds (hemp, sunflower, pumpkin, sesame) and 1 oz. nuts (walnuts, pine nuts, macadamia, cashew, pecan) Add water (spring, filtered or coconut water) to reach desired consistency about 1-2 cups You can add ice for a cool drink or even better, use frozen fruits Click here to download one of my favorite green blast recipe: Arugula Pineapple

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Profile

Matt Thornton: 5 Things To Think About When Creating A Fitness Plan

att Thornton has been training in the Jacksonville area for the past two decades. He was a former pro arena football player and now a semi-pro rugby player. He uses his sports background to train his clients for success. The following are Matt’s 5 things to think about when creating a fitness plan. 1. Determine who you are First of all, figure out what body type you are and train appropriately. You ARE one of three types: ectomorph, mesomorph, or an endomorph. It’s important to know the differences between the three so you don’t waste your time training the wrong way. Ectomorph’s are very thin, frail, and have very little muscle. Mesomorphs have the most sought after physiques because they have athletic builds with little body fat. The third type called Endomorphs have a rounder, softer shape with little muscle mass and higher body fat percentage. So an ectomorph that wants to build more muscle should be doing a heavy lifting weight training regimen with very little cardio, and an endomorph who wants to slim down should concentrate more on dieting, interval cardio bouts, and total body weight training. Mesomorphs are genetic freaks and it doesn’t really matter how they train because they adapt and respond very well to all types of fitness programs. 2. Figure out what you want Just because an article says power lifting is the best way to lose weight

Matt Thornton has a workout plan just for women

and build muscle doesn’t mean it’s the best type of training for you. If you don’t enjoy your workouts you probably won’t stick to it so find something that conducive to your body type, that’s effective, and that you don’t dread. Try to join a workout facility where your friends train so you can be held accountable and you will actually look forward to going to the gym. Don’t let bad timing turn your plans upside down. 3. Pick a time and stick to it The key to creating a habit is getting into a routine. That’s very important when it comes to creating a workout program because if you know you have to workout Monday, Wednesday, and Fridays at 10am then you won’t plan other things

at this time. This will also create consistency, which in my opinion is imperative when it comes to working out. Also know if you’re not a morning person then you probably shouldn’t commit to yourself to a program that starts first thing in the morning. 4. Find a convenient location Working out is hard enough so find a place that’s close and convenient and easy to get to. It’s always good to see familiar faces in a gym close to your house or work. If you drive past it everyday, you are more likely to stop in and do a workout. It doesn’t have to be flashy or have a ton of amenities, just start small. You’ll be glad you joined! continued on page 35

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Transformations

Sarah Sutherland: Athlete, Mother and Now - Fit Mom! Fitness has become a huge part of my life over the past few years. Being a former high school and collegiate athlete, I had always been active and was used to being able to eat anything I wanted. Then, all of the sudden as a 30-year-old newlywed it became increasingly more challenging to find time to fit “me” into each day! In 2011, with the support of my husband, Dane, we made the commitment to change the path we were heading down. With a lot of hard work and dedication, we learned the importance of proper nutrition and regular exercise to get in the best shape of our lives! It soon became time that we were ready to start a family. Excitement built from for the day we learned we were expecting, through the first ultrasound, and to hearing the heartbeat. Everything eventually started to sink in that we had a baby on the way! Even with all of the happiness, it was really hard to accept the changes that were coming. The number on the scale started to increase, the body I had just spent years working on had new curves, my appetite changed so that the foods that I had been living on all of the sudden made me want to lose my lunch, and exhaustion stole all of the energy that I needed to have to stay on my workout schedule. Needles s to say, life as I knew it was already a thing of the past! Stealing our hearts from the day she arrived, Elle joined our family in August. The first several weeks were a complete blur with little time to eat my own meals and doctor’s orders prevented physical activity for 6

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Everything changed when I was pregnant and I was looking forward to getting my body back

“I specifically chose to step on stage exactly 41 weeks and 5 days after delivery since I had carried my daughter for 41 weeks.” weeks. For as hard as it was, I accepted that my body needed time to heal and I waited for the right time to get back at it! Medical clearance came at the perfect time as I was just itching to start the journey to get my body back! First plan of action… clean up what I was eating! Although I was not fully ready to go back to measuring all of my meals, I started with making better food choices and get-

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ting back to whole, nutrient-dense foods. Finding time to sneak away to the gym was still somewhat challenging, so my first workouts started at home; mainly bodyweight exercises and some upper body movements with dumbbells. Lunges and side squats came in really handy when putting Elle to sleep! Eventually I started to work in 2-3 gym workouts per week that were about 30 minutes in length. Even though this was nothing close to the 6-7 days a week I had done consistently pre-pregnancy, it was enough to get me moving again! At 4 months postpartum, my scale weight and body fat percentage were almost exactly what they were when I found out I was pregnant. However, my body looks completely different! Even though the numbers are

Transformations

where I wanted them to be, it was still really hard to look in the mirror some days. All I could do was focus on doing the right things, as much as I can, and over time the results of taking care of my internal health will start to show on the outside! When January 2015 rolled around, with the guidance of my trainer Diana Chaloux-LaCerte, it was time to get serious and more focused with measuring food and committing to getting more workouts done to achieve my goal of stepping back on stage for my first fitness competition after baby. I specifically chose to step on stage exactly 41 weeks and 5 days after delivery since I had carried my daughter for 41 weeks. This timeframe was significant to prove to myself that I would be able to get my body back after baby in the same amount of time that it took for the pregnancy! Stepping back on stage was such a rush of emotions! Pride, excitement and a sense of accomplishment all wrapped up into one! I found a way to take care of my baby and family AND do what it took to get ready for the show. I hope my story will inspire women out there to know that they can achieve anything that they set their minds to! Every day is a new day… and fitness is a journey. Just like anything, when I have a bad day, I just realize that the sun will come up again tomorrow and I will have new opportunities to be better. My best advice to all new mothers out there: do not be too hard on yourself. Just do a little something physical every day, and all of those little “somethings” eventually add up! It is possible to get your body back! PROACTIVE HEALTH MAGAZINE MARCH/APRIL 2016

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Press Release

By Val Brown

2016 DONNA Marathon Weekend’s Fundraising Efforts and Winners Announced Boston Marathon Qualifying Race Welcomed nearly 10,000 Runners for 9th Annual Event

JACKSONVILLE, Fla. (Feb. 15, 2016) – Upon conclusion of the 9th Annual DONNA Marathon Weekend held Feb. 12-14, the 26.2 with DONNA Foundation announced that it raised nearly $365,000 through runners’ fundraising efforts today. Total proceeds to be finalized in early summer, are generated through a series of events held over the weekend and will benefit the Mayo Clinic Breast Cancer Translational Genomics Program and The Donna Foundation. Individual fundraising will continue through March 31. Since its inception in 2008, 26.2 with DONNA has raised more than $4.5 million for breast cancer research and care. 26.2 with DONNA is the only U.S. marathon to donate all proceeds to the cause of finishing breast cancer. The funds are generated through individual fundraising efforts and registration for the weekend’s events including the marathon, half marathon, team relay, 5k, family fun run and 110 ultra marathon. The money raised includes those fundraising efforts met by the Weaver Challenge issued in fall 2015. For the fifth year in a row, individual fundraising efforts outside of registration were able to reach $200,000 for a match of $100,000 by Jacksonville philanthropists Wayne and Delores Barr Weaver who are long time supporters of 26.2 with DONNA. “Year after year, I am overwhelmed with the outpouring of support we receive for the cause from our runners, volunteers and spectators who make 26.2 with DONNA such a one of a kind event,” said Donna Deegan, founder of 26.2 with DONNA and three-time breast cancer survivor. “The money this race generates provides groundbreaking critical research that will solve the mysteries behind the genes which cause breast cancer and remove the financial burden on men and women with breast cancer to assist with their critical needs. It’s amazing to see that the dedication and excitement for the cause continues to grow.” This year’s 26.2 with DONNA drew nearly 10,000 of runners from all 50 states and 11 countries. Oftentimes, runners, provided with scenic views of Jacksonville’s four beach communities and loud crowds of support to cheer them along to the finish line, run in honor of a survivor, loved one currently in treatment or those who have passed away from breast cancer. The Men’s Marathon winner, Jacksonville Beach resident Marc Burget, ran with a purpose choosing to run to honor his wife, Christina who was in between chemotherapy treatments for breast cancer at Mayo Clinic in Jacksonville. Burget finished with a time 2:46:18, crossing the finish line with his wife meeting him there on Valentine’s Day. The winners for the 2016 26.2 with DONNA marathon, half marathon and relays are as follows: • Men’s Marathon Winner is Marc Burget of Jacksonville Beach, Fla. (2:46:18) • Women’s Marathon Winner is Julie Stackhouse of Jacksonville Beach, Fla. (2:53:18) • Men’s Half Marathon Winner is Rohit Sharma of Jacksonville Beach, Fla. (1:15:22) • Women’s Half Marathon Winner is Melissa Broyles of Milford, Mich. (1:26:28) • Survivor Marathon Winner is Catherine Martin of Gainesville, Fla. (3:38:09) • Survivor Half Marathon Winner is Kathi Wagner of Chattanooga, Tenn. (1:56:46) 14

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Press Release • • • • • •

Team Relay Winner is Team CrazyHorse (2:57:38) Dan Brown Relay Cup Winners are Beach RatsXC from Fletcher High School (3:05:18) Masters Men’s Marathon Winner is Samir Krivokapa of Jacksonville Beach, Fla. (2:56:53) Masters Women’s Marathon Winner is Catherine Martin of Gainesville, Fla. (3:38:09) Masters Men’s Half Marathon Winner is Scott Miller of Jacksonville Beach, Fla. (1:26:42) Masters Women’s Half Marathon Winner is Shannon McHale of West Simsbury. Conn. (1:30:54)

“As 26.2 with DONNA is already one of the fastest courses in the state of Florida, ranking in the top 10 fastest marathon times by Floridians, the 2016 route off the beach decreased times by our runners more than ever before,” added Deegan. “In addition to the steady course, I always have to give credit to our crowds. Our race participants are encouraged to continue on and run faster due to the massive fan support on the sidelines cheering all runners, including myself, so loudly at the expense of their voices.” About 26.2 with DONNA 26.2 with DONNA is a private nonprofit organization in Northeast Florida producing the only marathon in the United States dedicated to breast cancer research and care. All race proceeds go to the Mayo Clinic Breast Cancer Translational Genomics Program and The Donna Foundation to help breast cancer patients with critical financial needs. Held annually on the second weekend of February, DONNA Marathon Weekend attracts runners and supporters from all 50 states and more than 20 countries. For more information, visit www.breastcancermarathon.com.

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Workouts

by Susan Harmon

Susan Harmon, Fitness Editor Stability Leg Stretch 1) One Leg Side Lunge

Place one leg on the Box Step and bend the other knee into a lunge. Place your hands on your hips to stabilize through your core and feel the stretch in your inner thy and glutes. Hold this stretch for 20 seconds each leg.

2) Straight Leg

Place one straight leg on the Box Step and the other leg is straight as well. Place your hands on your hips to stabilize through your core and feel the stretch in your inner thy and glutes. Hold this stretch for 20 seconds each leg.

3) Side Lunge

Start in a side lunge with toes facing the box step. Place your hands on the box and keep your shoulder blades retracted. Stabilize through your core and feel the stretch in your hip flexor, inner thy, shoulders and glutes. Hold this stretch for 20 seconds each leg. 16

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Workouts

4) Deep Lunge

Place one leg on the Box Step with a deep lunge. Stabilize through your core and feel the stretch in your hip flexor, quad and glutes. Hold this stretch for 20 seconds each leg.

5) Reverse Lunge

Place one leg on the Box Step and extend the other leg back with a slight bend. Stabilize through your core and feel the stretch in your hip flexor and glutes. Hold this stretch for 20 seconds each leg.

Get Your Body Back with the Michelle Cagle Program Click Here for my website… www.michellecagle.com

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Profiles

By Susan Harmon

HyperSwole Gym: Sports & Training Facility - Atlantic Beach

yperSwole Gym in Jacksonville, Florida is Atlantic Beaches newest sports training facility. HyperSwole is the vision of owner Matthew Thornton, CPT. Who launched Titan Up Fitness in Jax. Beach and Meridian Fitness in Ponte Vedra. Thornton is known for his athletic background playing college football at Georgia Southern and arena Football in Jacksonville. Thornton was also on the US Rugby leave team twice. He is no stranger to intense athletic strength training and conditioning. Thornton came up with the name HyperSwole to utilize his training methods. Hyper which is a rapid pace and utilizing fast twitch muscles and quick reaction speed and timing. Swole is for muscle growth and increase in size of the muscle. So it basically means an abnormally fast rate of growth of anything. Which could also be referred to speed, growth and power of the muscle. Athletes will see not only results in the mirror but on the playing field too. Matthew has trained many successful high school and collegiate athletes. The proper training and nutrition, is what Matthew wants to instill in today’s athletes. HyperSwole is the largest gym Matt has opened to date. All of the equipment is brand new and state of the art. The AstroTurf fied is essential for training drills and will be great for Florida’s hot summers. The 4,000 Sq foot sports training center will boast four squat racks, 2,000 square feet of AstroTurf, kettle bells, free weights, barbells,

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Hyper which is a rapid pace and utilizing fast twitch muscles and quick reaction speed and timing. Swole is for muscle growth and increase in size of the muscle. cardio equipment. Hyperswole also specializes in speed and agility equipment training such as sleds, slide boards and averta mats for jump training. HyperSwole also hopes to offer scholarship training to underprivileged athletes who show potential

PROACTIVE HEALTH MAGAZINE MARCH/APRIL 2016

in sports and discounts to scholar athletes. The facility is set to open in April of 2016 off Atlantic Blvd and San Pablo road.

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Profiles

By Amanda Kloo

Amanda M. Kloo, PhD: Specialized Fitness For Special Needs

y name is Amanda Kloo. I am a wife & mother living with cerebral palsy whose health, life, & work have been completely transformed by functional fitness exercise. I am also an education professor at Belmont Abbey College passionate about health & wellness and have partnered with coaches Ken Crowder & Paul Klein of Crossfit 77 in Mooresville, NC to develop Project Momentum - a specialized fitness training program for individuals with disabilities and exceptional needs. Only a few years ago I was overweight and dependent on leg braces, canes, & medication. Thanks to Crossfit 77 & Project Momentum, I traveled to Washington DC on November 7th & placed 5th at the 2015 Working Wounded Games, a high intensity fitness competition for adaptive athletes from across the globe. My team & I are committed to helping individuals with disabilities live active, healthy, fulfilled lives. We are eager to provide resources & create fitness opportunities for individuals with disabilities to live life to the absolute fullest. We would love to reach out to your audience to reinforce the importance of health & wellness at all ages, abilities, & circumstances. Most of all I want to remind my amazing 5-year-old twin sons that anything is possible with great health, strong faith, & hard work.

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Everything has changed since we developed the specialized training program for individuals with disabilities.

â&#x20AC;&#x153;I have cerebral palsy and only a few years ago I was overweight and dependent on leg braces, canes, & medication. We are committed to helping individuals with disabilities live active healthy lifestyles.â&#x20AC;?

PROACTIVE HEALTH MAGAZINE MARCH/APRIL 2016

Profiles

By Susan Harmon

The Arnold Sports Festival 2016: Arnolds’ Bodybuilding Event has grown!

OLUMBUS, OHIO – The Arnold Sports Festival presented by Europa Sports Products, is the largest multi-sport event in the nation, and has grown to a record 70 sports and events. Gov. Arnold Schwarzenegger and Jim Lorimer have co-produced the Arnold Sports Festival since 1989, when it debuted as a one-day bodybuilding competition known as the Arnold Classic. The Arnold Sports Festival is now a four-day festival featuring 70 sports and events. The 2016 Arnold Fitness EXPO, the heart of the Arnold Sports Festival, was held March 4-6 at the Greater Columbus Convention Center, and feature more than 900 booths of the latest in sports equipment, apparel and nutrition and a stage that hosts unique, non-stop competitions and entertainment. All professional and amateur bodybuilding contests were at the convention center while several competitions and the Arnold SportsWorld Kids & Teens EXPO were at the Ohio Expo Center. The 28th Annual Arnold Classic, Arnold Classic 212, Arnold Classic Wheelchair, Arnold Classic Physique, Fitness International, Figure International, Bikini International and Physique International contests were at the Battelle Grand. The Arnold Amateur IFBB/NPC Bodybuilding, Fitness, Figure, Bikini & Physique Championships were also at Battelle Grand and the Arnold Fitness EXPO stage. Sports and events to be held at the Ohio Expo Center include Archery, CrossFit Endeavor, Equestrian, Gymnastics, Table Tennis, Taekwondo and XPC

185,000 attendees expected to see 18,000 athletes from 80 nations compete in 70 sports & events

JIm Lorimer, right, has co-produced the Festival since 1989.

Powerlifting / POWER X. The new Arnold SportsWorld Kids & Teens EXPO was at the Ohio Expo Center’s Bricker Building with clinics and demonstrations in baseball, chess, fencing, football, golf, gymnastics, hockey and soccer, among others. Nonstop stage entertainment will include The Arnold Quest For Talent! talent show and the first Miss Arnold Teen Fitness Pageant. The Arnold SportsWorld. “A daily EXPO ticket affords a great entertainment value and allows our attendees to experience a great variety of sports and events,” co-promoter Jim Lorimer said. “We are very proud to provide the opportunity for athletes, a majority of them youth, to compete at the largest multi-sport festival in the U.S.”

Our very own Susan Harmon attended and was wearing our promo tanktop!

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Cover Story

By Bob Andersen

Colin Wayne… A Model Soldier Huntsville, Alabama Army Veteran Colin Wayne has been building a substantial fitness modeling career with social media and at least 70 magazine covers that he got on his own…

n 2012, Colin Wayne was serving our country Twitter. Not bad for a 27-year-old guy from Huntsville in Afghanistan when a 107-millimeter rock- Alabama. Colin Wayne was born and raised in Huntsville and et exploded three-and-half feet from him in a has served in the Alabama Army National Guard for base camp facility. seven years with his last tour as a “So, I’m kinda lucky,” said Wayne in Department of Defense contrachis humble southern demeanor. “The tor for C-RAM: Counter Rockmedics that tended to my wounds et, Artillery, and Mortar. After were very surprised at the fairly minhe returned from Afganistan he imal extent of injuries I sustained.” was very much into fitness and Wayne says. Shrapnel in both arms, opened a nutrition supplement a piece went through his leg, permacompany with a friend in Huntsnent nerve damage in his back, and ville, but moved on to pursue fittinnitus in his left ear are the injuries ness and modeling. to be exact but hardly minor when With his fitness modeling cacombined with the post traumatic reer taking off he’s setting his stress of the blast impact itself. This sights a little higher and expandis something he will have to manage ing his career into potential big over time. However Colin is extremely screen projects. Colin was cast in fortunate, no doubt. a docudrama, “The Perfect PhySince that time in Afganistan, things sique,” which has been picked up have exploded in another way for Colby Netflix. Wayne will be filmed in Wayne as he is enjoying a skyrockalong with eight other fitness eting modeling career. As a fitness Colin Wayne icons including three competitors model, Colin has graced the covers from this year’s Mr. Olympia. of 70 magazines and books and the number is growing. He is a hard working, self-promoting, When asked how he started Colin replied “I did a shoot family man who with the aide of social media, has quietly with a local photographer and we both started putting attracted huge followings with Facebook, Instagram and it on social media. Within three months, I had proba-

“After my first photoshoot we got about 50,000 social media followers, that’s where it started ” –

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Cover Story

“I’m a hard-working salesman and a dedicated, self-motivated marketer. Just because you have the all-American model look, it doen’t mean anything if you can’t market yourself.” bly 50,000 followers on Facebook. It just took off at a surreal rate. I have about 1.6 million followers between Facebook, Instagram, and Twitter” he said. “And then, when you get those kind of numbers, magazines and fitness publications took notice and started offering me cover stories.” “Social media has been my main focus for marketing myself. It’s an awesome “free” way to get anything and as long as I’m endorsing it. I’m a hard working salesman and dedicated self-motivated marketer. Just because you have the all-American model look, it doesn’t mean anything if you can’t market yourself.”

You have to be a go-getter and make it happen.

least four days of recovery before you hit them again. I only train one muscle group one time per week. My biggest mistake starting off was training the same muscle group too much and too often. I noticed the growth rate wasn’t as much as it should have been. Monday is chest, Tuesday is back, Wednesday is quads and calves, Thursday is shoulders, Friday is arms, triceps and biceps. I guess they’re considered major muscle groups, but I like to hit them together. Anytime you train your back, because it’s the pull method, you’re going to hit your biceps. Same concept with chest: you’re going to push, so it’s your triceps. You’re going to hit them, but not necessarily target them. Saturday is hamstrings and calves.”

“My diet is a low carb, high protein, high fat diet. I eat seven small portion meals per day.”

My diet is simple

My diet is a low carb, high protein, “I don’t have an agent, a modeling high fat diet. I eat seven small poragency or a public relations firm. tion meals per day.” Everything I’ve gotten, I got on my own. I just make the call myself” My family keeps me says Colin. “You can’t just wait for people to approach you. I gotten going 90 percent of magazine covers “When I’m done with the media that I’ve landed on my own.” projects and shooting, I’m going to “I can do that myself, nobody is take several months of downtime. Colin Wayne going to push you harder than I’m actually going to get into other yourself. Nobody wants it more projects like real estate. Family is the than me”. It’s a game. I love reachmost important thing to me and I ing out. You get hooked on making the calls yourself. want to prepare for my life after all this fitness modelIt’s feel better knowing I got it by myself.” ing is over. I thought about moving to L.A. briefly and it took a wake-up call to realize that what’s really important is my family. I have a son who relies on me and it’s Rest is the key to working out a very important time in his life for me to be involved. “I don’t workout on Sundays. We go to church. A typWhether my career skyrockets or not, and if I get into ical training set for me is targeting muscle groups. The acting or not, my home is Huntsville. We don’t want to biggest advice I can give to anyone is to make sure you leave. This is who I am.” get adequate rest. Your major muscle groups need at

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Things That Help To Keep Your Blood Pressure Under Control

Drink more water, lay off the sugar drinks, caffeine and alcohol which makes your body work to digest and filter all these substances your body has to figure out where to put. When your body has to process what you consume it creates stress and high blood pressure which in turn promotes fatigue.

1. Relaxing

has to work harder at digesting 6. Eat Blueberries Stress reduction and meditation large meals which creates stress Fruit is always a good idea. You on your body. Eat slower and keep helps reduce blood pressure. Putreceive natural sugars for enerit light. Enjoy each bite more. ting your mind in a comfortable gy and vitamins for a number of place will effect your entire body. 4. Turn Off Your things. Blueberries are the best. A “power nap” for 45 minutes Eat the rainbow! Cellphone can rejuvenate your entire outlook Your electronics need a break 7. Try Beets and reduce blood pressure. Rich in nitrates, beets are good as much as you do. Turning off 2. Breathe your phone improves both of your for blood flow and can show quick Breathing is a simple concept batteries. Just say take a message. results if consumed in a drink or but can have greater effect if per- Relax instead of focusing on the smoothie. formed with yoga and meditation. phone, relax your eyes, all of these 8. Get Some Sun Tell your body to relax and it will. thing will hep blood pressure. Vitamin D from the sun can help Tell your body to calm down and blood vessels expand which boosts 5. Walk More your blood pressure will drop. A If you live in the city you already cardiovascular function. Getting simple thing to do in a park. walk a lot. Brisk walking always some color on the skin and fresh 3. Eat lighter Foods improves cardio function which in air can aid in lower blood presBeef and heavier meals increase turn improves blood pressure and sure as well. Get outdoors and get blood pressure because your body circulation. some! 26

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Get Fit Fast

By Susan Elle Harmon ACE Fitness Nutrition Specialist/ NETA Healthy Lifestyle Coach

The United States has the highest rates of overweight and obesity, with fully a third of the population obese—a rate projected to rise to around 50 percent by 2030! - Harvard Public Health. It is vital that you guide friends and family to better choices. We gain about 1-2 lbs per year and those pounds are adding up! Here are some tips to get some amazing transformations in 2016!

1 - The Key is… 60 min. of cardio or 30 minutes of HITT If you can do 30 minutes of HITT, you will burn twice the amount of calories in half the amount of time. If you would rather go at a slower pace you’ll have to stay on the machine longer to burn the calories and fat. If you are happy with your weight, but just want to tone up, you can do cardio 3x per week. Don’t forget that cardio releases endorphins too, that make you feel good.

2 - If you need a change - find a new sport Find exercises that you really enjoy doing. If you hate running, don’t do it! Feel the freedom of movement. Get outside and walk through nature and feel the cool breeze or the sun on your shoulders. I was walking outside and a fine mist of rain started to sprinkle down and it felt so wonderful on my skin. Start to appreciate activity and find joy in exercise. When you are excited about the exercise you do, you will be more inclined to continue it. Get some vitamin D and try a different variety of exercise. Change up your fitness routine so you can recruit new muscles. Pick up a sport you love, or a new activity. You can feel like a kid again or master a new skill… 28

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Susan is a Personal Trainer who encourages her clients to make life transformations by taking massive action and identifying goals besides losing weight. Susan believes in enforcing action steps to see the best results from her clients. PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015 PROACTIVE HEALTH MAGAZINE MARCH/APRIL 2016

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3 - If you feel tired Workout Taking massive action toward your fitness goal means being aggressive. In order to see results, you need to take massive action. Most people are taking passive steps toward their goal. They think about it and dream about it, but do nothing to change where they are. Force yourself to take three action steps a day to get to your fitness goals and you will be surprised how much closer you are to achieving them.

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4 - If you feel hungry Eat low glycemic foods The glycemic index of food measures the starches in food. The higher the glycemic index, the more sugars and carbohydrates are in the food. These are related to weight gain. Be careful to go for vegetables that are green leafy and a lower glycemic index. If you are already diet conscious this may be the missing link to your weight loss success.

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Top Tips for Controlling Diabetes Any new or unusual perceived blood sugar symptoms are worth making a call to your doctor. Extreme symptoms like dizziness, numbness or double or blurred vision that persist should be addressed promptly. If you feel your blood pressure is also acting unusual - call your doctor!

1 Extreme Thirst

Being thirsty and frequent urination are two classic diabetes signs caused by too much sugar in your blood. As your kidneys work harder to filter out the sugar, they also pull more fluids from your tissues, which is why you have to go to the bathroom more often than ususal. Thirst is your body’s way of telling you it needs to replenish the liquids it’s losing. If you don’t drink more fluids, you can dehydrate.

Dizziness and Spinning

Numbness or Tingling

Diabetic Retinopathy - Imparied Vision

PROACTIVE HEALTH MAGAZINE MARCH/APRIL 2016

Feeling dizzy or shaky can be a sign of low blood sugar or hypoglycemia. Because your brain needs glucose to function, a drop in blood sugar can be dangerous - even life-threatening - if you don’t address it. A glass of orange juice can bring up your blood sugar in the short term. But if you’re regularly feeling shaky, talk to your doctor. You may need to adjust your medications or diet.

Nerve damage (called peripheral neuropathy) can be another sign of chronically elevated blood sugars. It results in numbness or tingling in your hands and feet, or an inability to feel pain or temperatiure changes. See your podiatrist for regular foot exams. People with neuropathy may not realize they have been injured from a cut or wound that has become infected. Or they may be over sensitive to pain. They might experience severe and constant pain from otherwise painless stimulation.

High blood sugar and high blood pressure both can damage the sensitive structures in your eyes and threaten your vision. Diabetic Retinopathy is caused by damage to the blood vessels in the eye is considered one of the biggest causes of blindness in adults. Blurred vision, spots, lines or flashing lights are signs that it’s time to see your doctor. Get your eyes checked now before your vision deteriates.

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A Compromised Immune System

The Big Yawn - Feeling Fatigued

Unusual Weight Loss

Swelling in the Hands and Feet

Recurring Infections

If your blood sugar isn’t well controlled, minor cuts and bruses can become infected quicker. Infections themselves can make it hard for your immune system to fight when struggling with high blood sugar as well. Tending to even minor injuries is important because it reduces the risk of infections in people with diabetes.

Fatigue is an other signal that your blood sugar is not under control. When sugar is staying in your bloodstream instead of being diverted to your body’s cells, your muscles don’t get enough fuel to use for energy. You might feel only a little tired, or your fatigue might be so bad that you need a nap. Sometimes people with diabetes feel especially tired after eating a big meal.

Losing unwanted pounds is always a good idea for managing type 2 diabetes. But if you’re losing weight quickly, without trying, or without doing anything different, it may be a sign that your blood sugar is too high. When your glucose is high, it gets flushed out of the body in urine, taking the calories and fluids you consume with it.

If you have high blood pressure and diabetes your kidneys could become overwhelmed with the task of filtering waste and fuilds over time. As a result water builds up in your body causing your hands and feet to swell. This can be a warning sign that you may have kidney disease as well. You can preserve your kidney function by taking diabetes and blood pressure medications as prescribed by your doctor. A better low-sodium, low sugar diet may help. Work with a nutritionist to keep your blood sugar under control to save your vital organs.

Frequent or recurring infections are indicators that you may have high blood sugar complications. Too much sugar throughout the body can create a fertile environments for bacterial, fungal, or yeast infections. You may experience mouth and gum diseases, unrinary tract infections, or yeast infections. Other infections might include pneumonia and respiratory infections, kidney and gallbladder infections, and severe bacterial middle ear and fungal sinus infections.

Stomach Issues

Diabetes also damages the nerves that help your stomach empty and move food smoothly through your digestive tract. When your stomach can’t empty quickly enough a condition called gastroparesis may cause unpleasant abdominal problems like diarrhea or constipation. Many people also have problems eating or swallowing. Gastroparesis can also make it harder to control your diabetes. Source: Re-written from WebMD.com and Diabetes - Matters.com

Get to know the glycemic index rating of the foods you like to gain control of your blood sugar. If the foods you like put too much sugar in your blood then change your diet. High glycemic foods are bread, fruit juice, cereals, pasta and rice. Eat more vegetables and lean proteins. PROACTIVE HEALTH MAGAZINE MARCH/APRIL 2016

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Smoothie of the Month

Green Tea Matcha Smoothie Ingredients

• 1 Cup Fat Free Vanilla Yogurt • 1/2 Cup Matcha Powder • 1 Cup Almond Milk • 1 Tbsp Protein Powder • 1 Tbsp Mint Leaves Garnish with some whip cream and a mint leaf.

Directions Combine the ingredients in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.

Other Options (left to right)

• Adds Lemons • Add Kiwi Fruit • Add Cucumbers

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5. Celebrate Successes and Reward yourself When establishing a fitness program set an ultimate goal, but also set little goals that are achievable daily or weekly. When you achieve these little goals you should reward yourself with something that you enjoy like having a cheat day where you basically eat whatever you want. Purchase new running shoes for completing a solid week of training as a way to celebrate being consistent. Hopefully this helps you find out who you are, and determine what you want from your fitness training. Be consistent, keep it simple, and enjoy what you do because if you don’t it’s very easy to slip back into old habits. Find him on Instagram @ meridiantrainer & www.hyperswole. com.

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Supplement Reviews Guarana Guarana is used in carbonated soft drinks and energy shots. Generally, South America obtains most of its caffeine from guarana. Rockstar, Monster, and Red Bull are brands which contain guarana in some varieties. In the United States, guarana has received the designation of “generally recognized as safe” by the American Food and Drug Administration. Preliminary research has shown guarana may affect how quickly the body perceives itself to be full. One study showed an average 5 kg (11 lb) weight loss in a group taking a mixture of yerba mate, guarana, and damiana, compared to an average one-pound loss in Guarana is similar to coffee beans and a placebo group after 45 days. Although inconclusive about has twice the caffeine. Its considered specific effects due only to guarana, this study differs from another showing no effect on body weight of a formula con“generally safe” by the FDA. taining guarana. Guarana is a climbing plant in the maple family, Sapindaceae, native to the Amazon basin and especially common in Brazil. Guarana features large leaves and clusters of flowers, and is best known for the seeds from its fruit, which are about the size of a coffee bean. As a dietary supplement, guarana is an effective stimulant, its seeds contain about twice the concentration of caffeine found in coffee seeds (about 2–4.5% caffeine in guarana seeds compared to 1–2% for coffee seeds). As with other plants producing caffeine, the high concentration of caffeine is a defensive toxin that repels herbivores from the berry and its seeds.

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Supplement Reviews Taurine Taurine is found naturally in meat, fish and breast milk, and it’s commonly available as a dietary supplement. Some studies suggest that taurine supplementation may improve athletic performance, which may explain why taurine is used in many energy drinks. Too much caffeine can increase your heart rate and blood pressure, interrupt your sleep, and cause nervousness and irritability. Added sugar may also provide unwanted calories. Taurine is the most abundant amino acid you’ve never heard of. Strong evidence suggests that groups with the longest life spans consume higher amounts of taurine than those of us in the rest of the world. High intakes of taurine could be the underlying factor in the world’s longest-living populations—and for good reason. Taurine supplementation can mitigate the damaging Taurine is an amino acid that supports effects of fat, glucose, and neurological development and helps excess insulin. Taurine regulate the level of water and strengthens and protects minerals in the blood and may improve heart muscle cells and the athletic performance, which may system of blood vessels that explain why taurine is used in supplies blood throughout the body, helping to protect against atherosclerosis, heart attacks, and strokes. many energy drinks. Taurine also protects vision and hearing. It can prevent and alleviate seizures, and it has been shown to treat the most common cause of liver disease in the United States. Sources for Guarana were Wikipedia, Sources for Taurine are Answers from Katherine Zeratsky, R.D., L.D. and Lifeextension.com

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Healthy Baking with Heidi Cannon

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Healthy Baking with Heidi Cannon

Sweet Potato Cupcakes with Peanut Butter Frosting Make 18 cupcakes • 2 eggs • 1 cup Vanilla Protein powder • 1 cup sweet potato • 2 tsp baking soda • 4 packs Trivia sweetener Blend above ingredients together with mixer and pour into non stick muffin tins, bake at 350 for about 25-30 mins or until lightly brown on top. Frosting topping • 2 tbsp peanut butter • 1/4 low fat cream cheese • 1 tsp Vanilla extract Blend with mixer and spread on top of cupcake when cool.

Berry Bomb Muffins Makes 8 Muffins • 3 bananas • 3/4 cup of fruit of choice ( I use Blackberry’s /Strawberries) • 1 apple • 1/4 cup coconut flour • 3 tbsp walnuts • 1 tsp vanilla extract • 1/2 cup Vanilla Protein powder Blend with mixer and pour into non stick baking tins. bake at 350 for 15-20 mins or until golden brown. Per muffin: Cals- 230, Fats -30.4, Carbs-138.3, Protein -15.8

Chocolate Chip Peanut Butter Cookies Makes 48 cookies • 1/2 Apple sauce • 1 cup Peanut butter • 3 tbsp Chocolate chips • 1tsp Baking soda • 1tsp Vanilla extract • 1 1/2 cups Oatmeal • 1 pack Trivia sweetener • 1 cup chocolate Protein powder Mix above ingredients together and bake for 8-10 mins or until golden brown (these cookies bake fast! so be sure to stick by the oven and keep watch) Per cookie: Cals -22.9, Fats-1.63, Carbs-1.56, Protein-3.34

Per frostied cupcake: Cals - 125.8, Fats 5.42, Carbs-21.06, Protein - 8.97

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