Mind+Body July 2013

Mind Body +

July/August 2013

Mind+Body’s

Weight-Loss Journey Catch up with Missie after six months of success

5 Killer workout spots in NoCo

Take your workout to the next level

On the cover

Great Summer Hairstyles For all occasions

JANAY DELOACH SOUKUP Talks life, relationships and what her future holds

LOCAL RESIDENTIAL CUSTOMER

PRSRT STD ECRWSS U.S. POSTAGE PAID PERMIT NO. 600

2 Mind+Body/July–August 2013

32

Features

32

16

Janay Takes Off

Poised to take on the world, Janay DeLoach Soukup sat down with Mind+Body to talk about competition, relationships and life after the Olympics

40

Departments Get Style Fun finds 8 Fashion at your fingertips 9

Get Beautiful Summer hair for all occasions 14

Northern Colorado’s

5 Killer Workout Spots

Get outdoors and take your workout up a notch with Mind+Body’s top picks for a tough workout

46

24

Mind+Body 2013

Weight Loss Journey

See what Missie is up to as she begins month seven of her yearlong weight-loss journey

Get Healthy Healthy recipes 16 On the rocks 20 Versatile veggies 22

Get Fit Workout 24 Four decades of fitness trends 18

Get Centered Chasing a volunteer’s high? 28

Also in this issue

on the cover

6 Contributors 7 Editor’s Letter

Janay DeLoach Soukup photograph by Nathan Rega, Harper Point Photography.

Hair and Makeup by Darby Brown.

Mind+Body/July–August 2013 3

Mind+Body magazine

President/Publisher

Mind+Body Editor

Art Director

Advertising Director

Ad Services Manager

Production Artist

Contributing Writers

Contributing Photographyer

Kathy Jack-Romero kathyjackromero@coloradoan.com 970.224.7885 Kristi Fanning kristifanning@coloradoan.com 970.416.3991 Erika Moore erikamoore@coloradoan.com 970.416.3941 Jim Broyles jimbroyles@coloradoan.com 970.224.7716 Bonnie Huey bonniehuey@coloradoan.com 970.416.3923 Matt Varns mattvarns@coloradoan.com 970.224.3914 Rachel Metzgar, Andrew Kensley, Mike Rickett, Rocky Rigney, Sam Noblett, Ben Hammett

Sam Noblett

M E DI A

G RO UP

Connecting customers. Delivering results.

1300 Riverside Ave., Fort Collins, CO 80524 Call (970) 416-3991 | Fax (970) 224-7726 ©2013 Coloradoan Media Group. All rights reserved. PLEASE NOTE that the articles contained in this publication are meant to increase reader awareness of developments in the health field. Its contents should not be construed as medical advice or health instruction on individual health matters, which should be obtained directly from a health professonal.

4 Mind+Body/July–August 2013

Mind+Body/July–August 2013 5

Contributors This issue we asked our contributors

“What’s left on your summer to-do list?”

Nathan Rega Cover Photo Nathan is the lead commercial photographer at Harper Point Photography . Some of Harper Point’s images have been seen in Grazia, Vanity Fair, and Knitscene. You can see his work at harperpoint.com

“I want to teach my son, Jude to swim”

Rocky Rigney Chef Rocky graduated from Le Cordon Bleu in 2007 and has worked under three James Beard awardwinning Chefs and two mobile 5 star restaurants. He is a certified chef and nutrition coach. He can be reached at chefrocky@ impact-chiropractic.com

“Relaxation!”

Rachel Metzgar Writer Rachel writes to give others new perspective on subjects ranging from food to theology. She cares for patients as a CNA at Pathways Hospice.

“ I’m learning stand-up-paddleboarding this summer. It’s a great way to get out on the water, plus it gives me an awesome core workout.”

Andrew Kensley Writer

Andrew Kensley also contributes to articles and features in the Fort Collins Coloradoan Travel and Life sections.

“Spend as much outdoor time in the oppressive heat as I can possibly handle” Darby Brown Stylist Fort Collins, CO hairstylist, makeup artist and stylist Darby Brown has styled hair for various commercials, photo shoots and runway work.

She is currently a stylist for Studio Be a Paul Mitchell Focus Salon in Fort Collins, CO. You can reach her at facebook.com/HairByDarbyBrown

“Paddle boarding”

6 Mind+Body/July–August 2013

Checking in Kristi Fanning

Mind+Body Editor

T

ime.

We all have it, but what we choose to do with it is our own decision. I struggle with balance and the desire to be in the best health, be a wonderful wife and mother, grow in my professional career, have time to socialize and have time to myself.

I had the pleasure of working with Janay DeLoach Soukup on the cover shoot, and just talking to her made me realize we are all busy. But are we all trying our best? Janay has had great success, but it hasn’t come without reflection, struggle and support from those around her. Read her interview on page 32. I encourage you to apply Janay’s strategy on being the best. What areas in your life do you need to focus on? What steps will you take to get there?

Speaking of struggling, I am both bored and distracted with my typical workouts. It’s hot out there, and I need to find ways to include my family. On page 40, we identify some convenient places in Northern Colorado where you can sneak a new and effective workout into your day. Try something new. Who knows, it could be just what you need to take your fitness program to the next level.

On page 19, our amazing hair stylist, Darby Brown, provides stepby-step instructions on how to make your hair look perfect for any occasion. Partner a new hair style with your fit and fabulous body and feel gorgeous under the intense Colorado sun.

On a final note, don’t forget to check in with our Weight Loss Journey. Missie Broyles continues to give it her all but is still finding bumps along the road. Take a look for yourself on page 46 — her tips might be just what you need on your own journey. To keep a closer eye on Missie’s progress, follow her at www.coloradoan.com/ section/blogs.

Here’s to your health,

Kristi Fanning Mind+Body/July–August 2013 7

Special Promotion

get style fun finds Trilipoderm SPF30 for moisturizing protection $37.50, Locally made Arnica Muscle Rub $18.00, Herbal Salt Bath Soak & Rosemary Mint Tea-Tree Soap $5.75 each, L’Occitane Shea Butter Foot Cream $28.50, Tube Roller Key $6.50, Esscentuals Esscentuals, Downtown Fort Collins, 970-484-7832

fun

finds Akinz Hand Printed Graphic Tees $24, Water Bottles $4.95, Akinz, Downtown Fort Collins, 970682-1750, Akinz.com

SeaVees Authentic California Canvas Sneakers in fun summer colors! $88, Hearne’s, Downtown Fort Collins, 970-2244653, HearnesFineGoods.com

Lucy Wave Racerback Tank $49, Lucy Balance Yoga Bra $45.99, Lucy Victory Lap Capri $79, Prima Bodywear, in the Opera Galleria, 970484-2623, primabodywear.com

8 Mind+Body/July–August 2013

Mind+Body/July–August 2013 9

get style

5 Websites for online fashion finds

Fashion at your fingertips

By Rachel Metzgar

S

ummer is the perfect time to try out fresh fashion looks. But hitting the same stores every year can leave you in a style rut. The solution — online shopping. And no, I don’t mean a routine visit to the usual online department stores. I am talking about a completely new shopping experience where you’ll walk away with fun and personalized looks that are all you.

Personalize your style with Stitchfix.com

Photo courtesy of Stichfix.com

Shopper profile If you’re overwhelmed by all the choices out there or you’re having trouble finding your own style, Stitchfix is perfect for you. It’s like having a personalized stylist at your fingertips.

How it works Fill out a style profile. Don’t worry if you’re not sure what you are looking for. The site walks you through each step, with ideas and

10 Mind+Body/July–August 2013

examples to help along the way. This is like the initial meeting with your stylist where they’ll get to know your size, your color preferences and your likes and dislikes.

The stylists at Stitchfix will then send you five items, keeping in mind the price range you include in your profile. Best of all, each piece comes with styling tips to get the perfect look. You simply try on the items and send back what you don’t like in the prepaid mailing bag included with your order. Each time you order, the Stitchfix team will update your profile based on what works. Order as often as you’d like with no set subscription or opt-in to monthly “fixes.”

What does the service cost?

Fill out a profile for free to get a feel for the site. Even if you don’t think you’re interested, we recommend going through this. Even the

profile questions have great styling ideas.

Each order charges a $20 “styling fee,” which ultimately goes toward the purchase of any items. Send all of the items back and you are out $20. As a bonus, if you keep all five items, you get 25 percent off your total order. Plus, Stitchfix provides free shipping both ways.

Favorite feature We love the personal attention from the styling team at Stitchfix and all the ideas on their blog give us awesome styling tips and tricks!

Vintage beauty from Fashiondig.com Shopper profile You love digging through the shelves of a local thrift store in search of your next fashion treasure. And the quality craftsmanship of vintage items gives class to your wardrobe.

Fashiondig brings vintage stores around the country to you.

How it works Fashiondig provides a centralized online space for vintage shops to bring their items to a broader range of shoppers. Each item posted by the shops must adhere to quality standards and customer service guidelines set forth by the site, so you know you are getting authentic,

Mind+Body/July–August 2013 11

get style

Elie Tahari Holly Circle Jacquard Dress, $287, from Halsbrook.com

All of the top designer pieces are hand-picked to bring you chic and tasteful looks.

How it works Halsbrook creator, Halsey Schroeder, found that there was a missing piece in the typical shopping experience. She created this site to provide timeless looks and a hassle-free shopping environment for the sophisticated female shopper. The site hand-picks quality, designer items and provides excellent customer service to each valued shopper.

Halsbrook is easy to navigate with familiar categories to guide you and complete looks to put it all together. The understated elegance of the product page highlights the beauty of each item you’ll find. And because of the care taken by the Halsbrook team, there isn’t a bad purchase on the site.

What is the cost?

This is a designer site that sells more upscale items. Many pieces range in the hundreds of dollars, but there are also sale items.

Favorite feature We love that you can browse items by occasion. Find the perfect dress for a cocktail party or pieces to keep you on trend.

Eco-friendly finds at Rodales.com

quality items. Plus, each item posting describes the item and its condition in detail.

Browse the site by decade, department, designer or shop. From the turn of the century all the way to recent “vintage-inspired” fashions, you can find the exact retro look you are searching for. And if you still miss the smell of a vintage store, there’s a store locator to help you find new fashion nooks in your area.

What is the cost?

Because there is such a wide range of retailers, pricing on the items varies greatly, so hop on and do some browsing to find something you’ll love in your price range.

Favorite feature Fashiondig is the perfect place to find that one-of-a-kind item that sets your fashion apart. And every item has its own history, imprinted by each person who has worn it through the years.

Designer duds from Halsbrook.com Shopper profile If you want to be on the cutting edge of designer fashion, Halsbrook is your go-to site.

12 Mind+Body/July–August 2013

Shopper profile Colorado is home to lots of eco-conscious shoppers who will love the sustainable shopping experience provided by Rodales. If you care about where your products come from, how they are made and the labor practices behind them, this is the site for you.

How it works Rodales works hard to bring you classic, casual fashions that are good for the world and good for your look. They research every piece of the production process for each item to ensure that what they sell is produced in a way that respects the environment, the community and those involved. Plus, their team emphasizes high-quality items to ensure their sustainability over time.

Every item on the site shows details about where it comes from, what it’s made of and why they chose it. They have done the research for you so you can shop with a clean conscience.

What is the cost?

Many items are quite reasonably priced.

For example, tops range from $40 to $200.

However, it’s good to keep in mind that each item is made from sustainable materials and crafted with care.

Favorite feature We love that Rodales gives details on every piece so we know the background of our fashions. Plus they list all the certifications that products have, like “fair-trade,” “organic,” etc.

Bargain fashions from discount websites Shopper profile If you are looking for designer fashions and a huge selection, our list of bargain sites is for you.

Some of our favorite discount sites are Zulily. com, Hautelook.com, Gilt.com and Myhabit.com.

How it works One great thing about shopping online is the wide range of discount sites. Many of these sites bring you top brands and quality items for less than their original retail costs. Vendors want to clean out their inventories and these sites are there to connect them with you, the shopper.

All four of our recommended sites do require that you set up a free user account with your email address. They’ll email you when they post new sales so you can get to your favorite items first.

What is the cost?

Keep in mind that “discount” doesn’t always mean “cheap.” In some cases, designer handbags are priced at $400 off of $1,000.

However, there are lots of deals to find, from $20 bargain shoes to on-sale beauty products.

Favorite feature We love the huge selection of items on these websites. Plus, because new sales pop up so frequently, it’s like having a brand-new store to shop at every day. And we like the fact that we get information directly through email. When there is a handbag sale, we’re the first to know!

Burning Torch Lace Inset Shirt, $160, from Rodales.com

Mind+Body/July–August 2013 13

get beautiful section

Summer hair for all occasions

By Darby Brown

Model: Anna Becerra

What you’ll need • Sun Shield Conditioning Spray or similar product • Awapuhi Texturizing Sea Spray or similar product • Bobby pins Before going out into the sun, use Sun Shield Conditioning Spray. This poolside companion provides UV protection for fragile strands. Spritz throughout the day to instantly soften hair, add brilliance and maintain vibrant, shiny hair color.

Spray Texturizing Sea Spray throughout your wet or dry hair for a tousled, beachy texture that creates volume and touchable movement.

Easy beach waves

1 2

Pull hair into a high ponytail (do not use a hair tie at base).

While twisting ponytail, coil it into a high bun. Holding bun in place, tuck the end of the ponytail under the bun and secure with bobby pins.

14 Mind+Body/July–August 2013

3

Let hair dry thoroughly. Use a blow dryer if your final destination is the office, not dinner out after a day in the sun. Pull bobby pins out and let hair down. Give your head a shake and tease out stubborn twists with your fingers as needed.

Undone updo

1

Divide hair into two imperfect, horizontal sections.

3

2

Holding the top section, start a braid without pulling the ends free.

60% Did you know?

Topsy tail the unfinished braid.

4

Isolate a small strand of hair and tease it up to the base of the braid.

of print magazine readers take action as a result of a magazine ad*

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Reserve your space now in September’s issue!

5

Gather the remain hair from the first segment into a loose chignon and secure with bobby pins.

6

Repeat steps 2-5 on the remaining section of hair.

*Source: GfK MRI Starch Advertising Research, 2010 – 2011

CALL 970-224-7714 FOR DETAILS Mind+Body/July–August 2013 15

get healthy section

N O I S O L P EX R O L O C F O mix up o t e m i great t a s. s i w recipe no , w g e n n i , full sw e fresh n s i e s h n t e f o rd h one t mer ga i m w u e s n ti With ad rou l a s l a su your u

Recipes by Chef Rocky Rigney Photos by Erika Moore 16 Mind+Body/July–August 2013

Mind+Body/July–August 2013 17

get healthy healthy recipes

Strawberry Salad Serves 4

Tri-color beet salad

The salad

3 cups organic spring mix 2 ½ cups organic strawberries, (about 12 ounces) ½ cup chopped walnuts, use as garnish ¼ cup crumbled bleu cheese

The dressing

1 cup extra virgin olive oil 2 cups organic strawberries 1 teaspoon dried tarragon 2 tablespoons balsamic vinegar Sea salt to taste Black pepper to taste Small pinch of stevia

For the salad On a large white plate, place the spring mix in the center and bunch together for height. Surround the salad with strawberries, sprinkle cheese on top and drizzle dressing over the salad.

For the dressing In a blender or food processor, mix strawberries, balsamic vinegar, salt, pepper, tarragon and stevia. Pulse a few times, turn processor on and very slowly add the oil.

Blend until smooth and enjoy!

Calories 344, Total Fat 34, Saturated Fat 5, Polyunsaturated Fat 6.5, Monounsaturated fat 21, Cholesterol 3.15 Sodium 97.5, Potassium 197, Carbohydrate 10.5, Dietary Fiber 3.15, Sugars 6, Protein 3.1

Strawberry Salad

Tri-Color Beet Salad Serves 4

The salad

2 medium red organic beets 2 medium yellow organic Chioggia beets 2 medium red organic Chioggia beets 1 medium organic red onion, thinly sliced ¼ cup goat cheese

The dressing

½ cup walnut oil 2 tablespoons organic squeezed lemon juice 3 tablespoons raw organic honey (I use local, Elliot Apiaries) Sea salt to taste Pinch of cayenne pepper

For the salad In a medium size sauce pot, bring salted water to a boil. Peel and quarter beets, then cook until tender. Set beets in refrigerator to cool. Using a long, narrow plate, overlap the beets by color, fan your sliced red onion between beets, sprinkle cheese on top and drizzle dressing over salad.

For the dressing In a blender or food processor, mix honey, lemon juice, sea salt and cayenne pepper.

Pulses a few times, turn processor on and very slowly add the walnut oil. Blend until smooth and enjoy!

Calories 183, Total Fat 14.5, Saturated Fat 2.15, Polyunsaturated Fat 8.5, Monounsaturated fat 3.4, Cholesterol 3.7, Sodium 73, Potassium 146, Carbohydrate 11.5, Dietary Fiber 1.0, Sugars 10, Protein 1.9

Grilled Swordfish with Arugula salad Serves 2

½ pound swordfish fillet 1 tablespoon extra virgin olive oil Sea salt to taste Black pepper to taste

The salad

1 cup organic arugula 1 organic cucumber ½ cup sliced baby heirloom tomatoes

The dressing

2 tablespoons organic Dijon mustard 1 tablespoon white wine vinegar Sea salt to taste Black pepper to taste ½ cup of extra virgin olive oil (or until desired consistency has been reached)

For the Swordfish Preheat your grill to medium high heat.

Brush fillet with olive oil, and season with pepper and salt. Cook swordfish on each side for roughly 3 minutes. Set aside.

For the salad Using a vegetable peeler, peel two fairly thick slices of cucumber. On a large white plate, overlap each cucumber slice around each other to create a “house.” Bunch arugula in hand and set inside cucumber house. Place swordfish fillet gently at an angle on the side of the house. On the opposite side of the plate, set your baby heirloom tomatoes and, finally, drizzle dressing over plate and enjoy!

Calories 363, Total Fat 32.5, Saturated Fat 5, Polyunsaturated Fat 3.9, Monounsaturated Fat 22, Cholesterol 28, Sodium 373, Potassium 344, Carbohydrate 2.2, Dietary Fiber .75, Sugars 1.3, Protein 15

18 Mind+Body/July–August 2013

Grilled Swordfish with Arugula Salad Mind+Body/July–August 2013 19

get healthy on the rocks

Cool off with Miss Ruby Looking for a drink that screams summer?

Hillary Seibels, the ambassador of libations at Cafe Vino, has a suggestion called the Miss Ruby. Made of bison grass vodka, ginger cognac and fresh grapefruit and lemon juices, it comes across as both bright and fresh, driven primarily by the grapefruit flavor. The grapefruit is contrasted by the ginger, with the bison grass adding an earthy herbal note.

Want to change it up? Try gin in place of the vodka. Or if you’re missing some of the pieces, remember that gin and grapefruit pair well.

What makes this drink so special comes mostly from the fresh ingredients, Seibels said. She recommends freshly squeezed grapefruit and lemon.

And the small detail that really pulls the drink together? The zest. Make sure to cut the curl of orange zest over the glass at the end so the oils spray over the glass, adding the aromatics as the glass is lifted.

Miss Ruby recipe:

Photos and story by Sam Noblett

1 ½ ounces Zubrowka Bison Grass Vodka 1 ½ ounces Domaine de Canton Ginger Cognac 1 ½ ounces ruby red grapefruit juice ½ ounce fresh lemon juice Orange zest twist

Place all the ingredients except the orange peel into an ice-filled shaker.

Shake the drink and strain into a martini glass. With a ribbon zester, peel a strip of orange rind directly over the drint to catch the spray of oils. Place the orange peel in the drink.

20 Mind+Body/July–August 2013

section get healthy

Mind+Body/July–August 2013 21

get healthy

Versatile Veggies Try adding zucchini to your cooking repertoire

I

t’s time to cook. You have the time, you have the ingredients. But you’re stuck in the same old routine of recipes. Maybe some pasta. Maybe a grilled chicken breast.

But maybe it’s time to branch out with things you already have, said chef and nutrition coach Rocky Rigney. The perfect starting point? Zucchini.

“The zucchini is cool in that it doesn’t have much of a distinct flavor,” Rigney said.

“You can use it in many different ways.”

Not only is it versatile, but it is also very healthy.

“You can have a giant portion and not have many calories,” said Rigney, who estimates the calorie content at about 25-30 per cup of zucchini pasta.

For those wanting to get their feet wet with a few new uses for zucchini, Rigney has some ideas.

Pasta His first and favorite way to use zucchini is to make pasta from it. It can be either raw

Written by Sam Noblett 22 Mind+Body/July–August 2013

or cooked and can be prepared with nothing more than a knife and a vegetable peeler.

And best of all, Rigney said, it’s pasta without all the carbs.

Rigney’s easy pasta method involves making thin slices using the vegetable peeler, then stacking the slices and cutting them lengthwise to resemble noodles.

He uses a mandolin to help with the look and uniformity.

Stuffed This is one option that can be especially beneficial for home gardeners who grow their own zucchini. For large home-grown vegetables such as zucchini, Rigney suggests hollowing it out and treating it like a pizza.

“Fill it with some ground beef, some sliced mushrooms and some cheese,” he said.

“Or you can do some sauteed spinach and goat cheese with some ground-up nuts.”

The same idea also can transform smaller zucchini into the perfect appetizer.

Fries For those looking for a tasty and slightly more indulgent snack, Rigney suggests french fries made from zucchini.

First, cut it to resemble french fries and then batter and fry them. The batter can even be gluten-free, he said.

Wrap Another quick and easy use for zucchini is to slice it thin and wrap it around a protein for a quick and easy snack or appetizer.

Rigney suggests some cheese or meat, such as a sausage.

Bread For those who want some sugar with their zucchini, it can be baked into a bread, where the zucchini acts as the binding agent.

“You can use it to make chocolate cake if you want,” Rigney said. “It adds great fiber, protein, vitamin content.”

Mind+Body/July–August 2013 23

Special Promotion

get fit workout

Power Hour TITLE Boxing Club’s

The Warm Up (First 15 minutes)

Light-Cardio: Jog in Large circles (30 seconds); High Knees in circles (30 seconds); Jumping Jacks (30 seconds); Twisting Lunges (30 seconds); Jump squats (30 seconds); Burpees (30 seconds)

Ready Starting with your feet, your front foot should point towards the target and the back foot should stand perpendicular to the line of your front foot. Weight should be centered over your feet with your knees bent. Your torso and front hand should point towards the bag while your right hand is kept at chin to protect your face. A hand should always be protecting the face throughout the movements.

Stretching (major muscles): (From burpee position) stand up with feet wide apart, palms to the floor. Walk hands to each foot one side at a time, till your forehead touching your knee. Squat down with elbows pushing knees outwards, then slightly rock from side to side. Stand up and twist at the waist facing left and right, one side at a time. Sit down with soles of feet touching together into butterfly stretch, place elbows inside each knee and press outwards. Transition into the next stretch by stretching legs out with feet together, bend at waist and reach towards toes. Bend one knee up and cross over other leg, then twist torso in opposite direct of crossed knee. Stand up and bend one knee backwards and gross with hand of same side, hold and switch. Approach bag stand and push against bag with one leg back, hold and switch.

Final Cardio: Start by running around bag stand again, run the length of the stand, shuffle the width while facing the bag stand. After a while start shadow boxing as your run This should Take 14 minutes, go to bag stand and put on your gloves.

Bag Work

(Middle 30 minutes)

Round 1

Round 2

30 Sec Warm up Jab Cross 1 Min Warm up Uppercuts 1 Min, 30 Sec Warm up Hooks 2 Min Warm up Jab cross 2 Min, 30 Sec Warm up Uppercuts 3 Min Warm up Hooks Active Rest – Jumping jacks

30 Sec Jab/cross, uppercut 2x, hook 2x 1 Min Jab/cross, uppercut 2x, hook 2x 1 Min, 30 Sec Jab/cross, uppercut 2x, hook 2x 2 Min Switch stance, Jab/cross, uppercut 2x, hook 2x 2 Min, 30 Sec ab/cross, uppercut 2x, hook 2x 3 Min Jab/cross, uppercut 2x, hook 2x Active Rest – Body squats

Round 3

Round 4

30 Sec Jab 2x, cross, hook/cross 1 Min Jab 2x, cross, hook/cross 1 Min 30 Sec Jab 2x, cross, hook/cross 2 Min Switch stance, jab 2x, cross, hook/ cross 2 Min 30 Sec Jab 2x, cross, hook/cross 3 Min Jab 2x, cross, hook/cross Active Rest – Bicycle crunches

30 Sec Uppercut 2x, hook/cross 1 Min Uppercut 2x, hook/cross 1 Min 30 Sec Uppercut 2x, hook/cross 2 Min Switch stance, uppercut 2x, hook/cross 2 Min 30 Sec Uppercut 2x, hook/cross 3 Min Uppercut 2x, hook/cross jab/cross 2x Active Rest – Jump Lunges

24 Mind+Body/July–August 2013

The Jab This is an extension of your front hand, while not twisting your body.

Your weight should be centered over your feet and your back foot should rotate from forward on to your toes.

The Cross This is an extension of your rear hand with your belly button aimed toward your target. Weight should be centered with bent knees while your back foot rotates forward. Your hand should rotate from vertical to horizontal just before you strike your target.

Special Promotion

workout get fit

Core and Ab Work (Last 15 minutes)

V-Ups 25x Straight leg crunch 40x Ankle Grabs 40x each side, 3 second hold

The Uppercut Start first by coiling your body back moving your knees in a circular direction. Your rear arm will come forward as your body uncoils while rotating your back foot forward. Your palm should be facing up when you strike the target.

Bicycles 30x each side

Torso rotation with medicine ball 40x each side

The Kick

Reverse crunches 32x

Start with your foot back and body angled to the target Your rear foot will swing up and around (with your hand mirroring its movement) and hit the target in a downward motion.

V-sit crunches 25x

Regular Crunches 50x Planks 2x 30 seconds

The Hook Keeping your weight over your front foot, extend your front hand as you rotate your back foot 90 degrees. Your arm should come across at eye level while keeping your elbows tight to your body.

Workout provided by TITLE Boxing Club. Ab model and workout designer – Trevor Barham. Boxing model Lauren McGuinty.

For more information, TITLE Boxing Club (970) 449-0170 or visit fortcollins.titleboxingclub.com.

As always, use common sense and consult with your physician before starting any workout routine.

Mind+Body/July–August 2013 25

get fit

Four decades of fitness trends

Written by Ben Hammett

A look at where we are, where we’ve been and what the future holds for Northern Colorado’s diet and exercise habits.

Exercise trends 1990s: Aerobics classes continued their popularity from the ’70s and ’80s with at-home versions such as those lead by Richard Simmons gaining steam. Women doubled their weight lifting and the treadmill began its takeover of the stationary bike for cardio workouts.

Today: Social hour has become fitness hour: Rather than fighting for TV time to plug in a Suzanne Somers’ Thighmaster tape, hitting the gym with friends has become the new night-on-the-town. Lunch breaks and quitting time at work have even become opportunities for sweating and toning. As a result of this social exercise movement, Zumba and other high-energy dance aerobics have gained favor. To relax and reconnect with your core energy, yoga is a must.

And for those seeking a more aggressive take on group exercise, Crossfit, Tough Mudder or any number of bootcamps might be just what the doctor (or therapist) ordered.

In 20 years: Yoga may be here to stay and dance will always be a favorite for burning calories. Gym equipment likely will evolve, becoming more efficient and catered to physique and desired results.

And for Northern Colorado, the trail seems to still be overtaking the treadmill a bit at a time.

Exercise style trends 1990s: The only way to look good at the gym in the early ’90s was with a high-cut or thong leotard, contrasted over colorful spandex shorts. Don’t forget the matching headband —you’d look strange without it.

Today: A fashionable but functional outfit for the gym might be tight, crop-length yoga pants and a light, loose top over a sports bra.

Bright colors with no pattern are sticking around, though we’ve lost the sweatbands (almost).

In 20 years:

Technical fabrics and gear will continue to improve and gain acceptance among hobbyist athletes but shorts and a t-shirt will likely remain a crowd favorite.

26 Mind+Body/July–August 2013

Workout music 1990s: Walkmans everywhere were playing the kinds of music that would prove to replay in our heads forever. A few favorites: Tag Team’s Whoomp! (There It Is); Will Smith’s Gettin’ Jiggy Wit It; or pretty much anything from Ace of Base.

Today: Music to inspire a good workout ranges from modern artists like Rihanna and Maroon 5 to some throwback beats from Tom Petty and the Heartbreakers or C+C Music Factory (also on the list for the 1990s).

In 20 years: To guess what music will be in 20 years is to be wrong, but the synthetic sounds of Daft Punk or Flo Rida seem futuristic enough, and there’s no way Beyonce won’t be moving hips for years.

Time spent exercising 1990s: Colorado physical activity: Adults with 30+ minutes of any

physical activity five or more days per week – 25 percent.

Today: Colorado physical activity in 201: Participated in enough aerobic and muscle-strengthening exercises to meet guidelines – 27 percent.

In 20 years: Suggested levels of exercise and definitions have kept this trend elusive, but exercise seems to have risen slightly in the past 20 years. Hopefully, it keeps this trend with group workouts and healthy workplaces. Let’s shoot for 30 percent or more meeting exercise guidelines.

get fit

Changes in physique Unfortunately, weight increases take the cake for the biggest shift in health over the past few decades. Even one of the fittest states in the country has doubled its obese population.

1990s: Colorado Weight: Obese (BMI over 30) – 10.1 percent, Overweight (BMI 25-30) – 35.2 percent Today: Larimer County weight in 2010: Obese (BMI over 30): 24 percent. Colorado weight in 2011: Obese (BMI over 30) – 20.7 percent, Overweight (BMI 25-30) – 35.4 percent.

In 20 years: The overweight population has slowed considerably and perhaps plateaued. There is a chance that in 20 years it could be down slightly, just a chance. The numbers for obesity, on the other hand, are rising at disturbing levels and likely will continue the trend. It would not be a stretch to predict that if there aren’t serious changes in dietary and activity trends, obesity could overtake 25-30 percent of Coloradans within 20 years.

Diet 1990s: From the early to mid ’90s, fast food consumption rose, as did the intake of meat, cheese, added fats, sugar and refined grains — everything really. The cure-all diet of the day was the low-carb Atkins diet in response to the high-carb, low-meat dieting fad of the ’80s.

Today: Low carb has morphed into gluten free, and fruits and vegetables have been juiced into vitamin-dense cocktails. Appetite-suppressant pills such as NV Diet Pill have proven very popular. And it has become popular to pick your favorite model or celeb and purchase their dietary tell-all memoir (trust me, they have written one).

Though dietary guidelines outlined by the USDA and Health and Human Services have hardly changed — eat a variety of foods including plenty of fruits and vegetables, lower fat, consume sodium and alcohol in moderation — we continue to wander astray. According to the USDA, consumption of all food groups has steadily risen with weight problems most attributed to added fats, refined grains and added sugars. Fast food consumption actually has dropped a bit, and McDonald’s is losing a corner of its market (albeit a small one) to gourmet quick-food chains such as Chipotle or Smashburger.

Organic options have risen steadily, especially in Colorado, but still represent a relatively small portion of caloric intake.

In 20 years: On a graph, a 20-year projection for diet trends would look pretty bad. Luckily, there are a few health movements making some headway. Organic products should continue their slight rise as people become even more aware of agricultural sources, and the stigma attached to fast food will stick around for some time. The wheat and gluten intake conundrum likely will dominate the landscape, and drug companies may see a rise in sales for diet pills.

Mind+Body/July–August 2013 27

get centered

Chasing a

Written by Andrew Kensley

volunteer’s high?

C

Is there a link between the endorphin rush from exercise and philantrhopic ventures?

lose your eyes. Try to recall your emotional state after sprinting to the finish of your last run.

Now remember that vague combination of joy and self-satisfaction that cascaded over you when you raised your paddle at the charity auction.

Notice anything?

We all know that our actions produce specific feelings, depending on what we do and how we do it. But in a nod to the complexity of the human machine and the intricate nature of our mindbody connections, different actions can often overlap and produce like feelings.

For example, altruism, the act of being charitable and unselfish, produces feelings of satisfaction and pleasure. So does exercising.

From a biological perspective, it seems that doing good for ourselves and for others, can literally get us high.

With that in mind, let us appeal to all the hopeful souls who crave a world stocked

28 Mind+Body/July–August 2013

with healthy, happy, generous citizens and ask this question: If our brains react similarly to charity and physical activity, could it be possible that being philanthropic also can make us more physically fit?

The brain produces a number of important chemicals called neurotransmitters, dozens of which work on a regular basis to keep us in physical and mental balance. You’ve surely heard of some of the more common ones: serotonin, epinephrine and dopamine.

Research has shown that physical activity, especially the intense variety, reliably leads to production of these chemicals. It also stimulates endorphins, power-packed molecules that are closely related to the above-mentioned neurotransmitters, that help us feel satisfied, pleased and euphoric.

Activated by receptors throughout the brain, endorphins make us feel good. Anyone who has ever felt the so-called “runners high” will surely agree.

“We were made to find enjoyment in exertion,” said Dr. Gerald McIntosh, a Fort Collins neurologist. “The socalled endorphin effect is most likely a combination of endorphins and dopamine.

And in all probability, the areas of the brain that are stimulated by rewarding behaviors are also stimulated by exertion.”

McIntosh points out that endorphins stimulate the same receptors in the brain that light up when we take opiate-based pain medicines like morphine, thus contributing to pain relief. These are clear signs, said the neurologist, that exercise should be considered a biological necessity.

Julian Nolen, a Ph.D. candidate in counseling psychology at Colorado State University, is currently studying the effect of exercise on trauma treatment. He agrees with McIntosh on the connection between exercise and survival, and his research has helped solidify that opinion.

“Endorphins react to make us feel good

Mind+Body/July–August 2013 29

get centered

but also physical well-being for the donors.

“Those who volunteer have lower mortality rates, greater functional ability and lower rates of depression later in life than those who do not volunteer. … And the experience of helping others leads to a sense of greater self-worth and trust,” concluded a 2007 research review performed by the Corporation for National and Community Service.

”

and reduce mortality. Bottom line? Help yourself by helping others.

McIntosh, the neurologist, feels that a study could be done to relate fitness level specifically to level of charity, but with inherent limitations. “If you have more financial stability and more free time, you’re going to be more likely to exercise. And if you have more financial stability you’re going to be more likely to donate, too,” McIntosh cautions. Basically, those who would form the basis of such a study — those with the ability to give — are likely to be healthier anyway.

Those who volunteer have lower mortality rates, greater functional ability and lower rates of depression later in life.

and let us know that we’re doing something that is biologically good for us, so hopefully we’ll do it again,” Nolen said. “There is a direct positive effect of exercise on mental and physical health.”

Exercise isn’t the only way to produce these positive feelings, of course. Basic survival tasks like eating, drinking and sex stimulate the production of chemicals that make us happy to have satisfied our urges.

Consider it nature’s way of ensuring that we enjoy what’s required to keep us around.

All you altruists and inveterate huggers out there, get ready for a dopamine rush.

The same chemicals that lead to pleasure and reward are released with another activity that is vital to our survival: empathy.

Whether we volunteer, donate money or even offer a soothing touch, humans are conditioned to lend a hand in times of need.

A growing body of scientific research shows that philanthropy, especially volunteerism, results in not only improved mental health, 30 Mind+Body/July–August 2013

Most of the studies cited by CNCS related specifically to baby boomers and older adults, presumably because of those demographics’ need to more closely monitor health concerns and their increased risk for social isolation. But it wouldn’t be far-fetched to extrapolate the results to people of all ages. Most people don’t need science to tell them that helping others feels good.

A study published in 2009 by the Johns Hopkins University School of Medicine stated that active pursuits like “high intensity volunteering” might prove effective in promoting health for older adults. The study used criteria like walking and stair-climbing speed to determine whether the subjects ended up in better shape after volunteering. So the benefits of volunteering might actually be related simply to an increase in physical activity.

The research is thin on correlating monetary donations with physical benefits, though similar positive conclusions might not surprise frequent givers who also enjoy good health. According to Michael Poulin, Ph.D., a psychologist at the University of Buffalo, offering care and compassion to others in any form can improve one’s health

Whether fitness and generosity are connected, it’s clear that both givers and frequent exercisers feel more content and satisfied in general. In other words, they are happier. Of course, one must consider the phenomenon of cause and effect.

According to a Harvard University Business School project, generosity and happiness tend to operate in a positive feedback loop: Giving makes one happy and being happy is likely to increase a person’s desire to give.

With growing research proving that “positive well-being” has a favorable effect on survival, maybe that is the missing link.

McIntosh, a scientist and humanist, reverts back to what he calls our innate need for survival.

“We are programmed to be nice to people.

Successful human beings are nice to other human beings. We’re also hardwired, in all probability, to exercise,” he said.

The connections among health, philanthropy and happiness are intertwined in our psyches, with ambiguous beginnings and ends. This can make research challenging, but when all is said and done, it might not even matter. The pillars are logical enough that they don’t demand any more explanation than what we already know.

Help others. Be healthy. Be happy. Repeat.

Mind+Body/July–August 2013 31

With her recent win in the USA Outdoor Track and Field Championships long jump competition and a strong support system at home, 2012 Olympic bronze medalist Janay Deloach Soukup is poised to take on the world.

By Andrew Kensley

32 Mind+Body/July–August 2013

Photos by Nathan Rega

I

n an ironic twist for an elite athlete who can traverse your front lawn in one bound, Janay DeLoach Soukup, the 2012 Olympic long jump bronze medalist, has no trouble standing firm to finish a job — many jobs, for that matter.

Despite her considerable physical and intellectual skills, DeLoach Soukup’s essence lies not in the megawatt smile or the sinewy limbs or the diplomas she holds from Colorado State University. What is most striking about the 27-year-old Fort Collins resident/ Olympic medalist/health-care professional/ artist, is her ability to find balance.

As an Air Force brat, she has called many places home, from the Florida panhandle to Alaska. Since being recruited to CSU for track and field in 2003 and earning bachelor’s and master’s degrees, she has chosen to settle in Northern Colorado, appropriately located somewhere in the center. Married in September 2012 to Patrick and the proud owner of two dogs, Jackson and Tilly, DeLoach Soukup has no plans to leave friendly, healthy Fort Collins, the ideal place, she says, to someday grow her own family.

She runs, jumps and lifts almost daily, but is also happy to stay home and create something. She’s proud of her Olympic long jump medal (now, at least), but is still chasing gold. The life of a professional long jumper demands more time and energy than most of us can understand, yet she relishes working one day a week helping people learn more basic skills, like how to put on pants or get to the toilet. Her father once told her, “You’re not going to be the best at everything.” But she certainly tries.

Editor’s Note: As we went to press, Janay won the USA Outdoor Track and Field Championships long jump competition and qualified for the World Championships in Russia. Congratulations Janay!

Mind+Body/July–August 2013 33

Mind+Body caught up with the eloquent and outgoing DeLoach Soukup to talk about her athletic endeavors, her drive to overcome self-doubt, and the variety of other things that interest her. Not surprising of an elite athlete, much of her motivation comes from being fiercely competitive and an internal need to be the best. But DeLoach Soukup, you’ll learn, is not the typical isolated, hard-driving jock. Her indomitable spirit, affinity for being part of a team and genuine joie de vivre have helped her succeed in more than just denting a sand pit almost 23 feet from where she left the ground. For now, she’s laser-focused on snatching gold in Rio de Janeiro in 2016. Yet to truly understand who she is, one must take a running leap into her colorful world M+B: Tell me about your first Olympic trials experience, in 2008.

JD: Terrible. I mean, absolutely terrible! The season was going fantastic, I was an all-American, I’m on top of the world. I went to the trials (in Eugene, Oregon)

By 2009, I was pretty burned out with long jump and I couldn’t guarantee myself that I was going to make it in track and field, so my plan was to get to grad school. I took a year off, worked in Patty Davies’ (a professor in CSU’s occupational therapy department) lab, which worked out perfectly for me.

I decided that I wanted to be an occupational therapist. I applied early, got into OT school in the fall of 2009, and I was glad because I didn’t have to apply to any other schools. Grad school is a whole lot more intense than undergrad. I loved what I was doing, so it wasn’t hard in terms of the content, but hard in terms of the time.

M+B: And you also turned pro as a track and field athlete that year. Was it more challenging than you had anticipated?

JD: The transition from being part of a team to being independent (as a professional) was hard. It was probably the hardest transition I’ve ever had to make in anything. You still have your team around you, but

It was that mental transition from ‘I can’t’ to ‘Why can’t I?’ that helped me get to where I am now and I absolutely bombed it. It was the most horrible meet I’d had all year. I placed 25th out of 29 girls, I think. I remember thinking to myself, ‘I can’t end like that.’ I was depressed and I felt like I was a failure.

But I also realized I could do something about it. So I used that as motivation to come back and try again.

That was the beginning of, ‘Now I can make it to the Olympics next time.’

M+B: So is failure a big driver for you?

JD: It was, but at the same time I had doubts because I wasn’t really doing anything spectacular. And 2009 was probably my worst year ever. It bothered me. I mean, how do I end like that? It was so frustrating. It gave me a direction. It didn’t give me the discipline, but it gave me the direction. And I struggled mentally. I didn’t know what it took to be where I needed to be. I didn’t know if this was the right path for me. And I really struggled mentally to focus and believe in myself.

M+B: Did you have other career goals besides being an Olympian?

JD: I majored in psychology. I planned on graduating in four years. When I injured myself in my junior year, I had another whole year of eligibility so I looked into human development and family studies because I always wanted to be a marriage and family counselor.

34 Mind+Body/July–August 2013

you’re not traveling with them, you don’t have to go with them to the meetings. You just feel left out, like you’re on the sidelines, so to speak.

M+B: So would you characterize the training for a professional athlete as a lonely existence?

JD: Yes, it absolutely is. And financially, there’s nothing. There was no way I could live on my own without my parents. I got a job and I was making enough to take care of myself, but not more than to scrape by. And I wasn’t making money as a track and field athlete.

M+B: When did you hit the point in your life where you said, “I’m going to do this”?

JD: In all honesty, before 2011, hard work was too much for me. I didn’t have the discipline for it. I figured it out when I won indoors USAs for the first time, and I completely shattered my personal record, and Nike wanted me and agents wanted me. I think it was that year that I said, “I’m tired of not being good enough.”

I sat in the car with my Patrick, my boyfriend at the time (now her husband), and he said, ‘What are you thinking about?’ And I said, ‘I look just like the other girls. I’m just as athletic as they are, if not more athletic than they are. How come I’m not winning? There’s no reason I shouldn’t win. I can win this.’ And that was when I realized I didn’t want to just try and hope

Mind+Body/July–August 2013 35

From l to r: Janay hanging out with her best friend, Megan; Snowshoeing with her husband, Patrick Soukup; Hiking with my dogs

and wish. It was that mental transition from ‘I can’t’ to ‘Why can’t I?’ that helped me get to where I am now.

M+B: How did the 2012 Olympic trials affect you?

JD: Everyone thinks, ‘Oh the trials, you made it!’ but that was probably the most stressful event in my life as far as track and field goes. I had a goal, which was to win a gold medal at the Olympics, but I had this obstacle to get through. There’s no guarantee (of finishing top three to qualify) so there was all this pressure. I was so nervous and bent out of shape. I couldn’t eat. I couldn’t sleep for about five days. I lost weight. I had never been so stressed out about a track meet.

M+B: How did you manage the stress?

JD: My family helped as a distraction because it helped me stay away from talking about track and field. The moment I thought about jumping, my adrenaline started going, and to have that constantly throughout the day was draining me. By the time I was done with the trials, I was a mess, mentally and physically. Everyone was like, ‘Were you so happy?’ I said, ‘No,’ because I didn’t get my job done. My goal was to go to the Olympics and get a gold medal. The trials were just a step to get there. And I’m not done yet.

M+B: What was it like to win the bronze medal in London?

JD: I was thankful that I was on the medal stand, but I was mad. I think had I 36 Mind+Body/July–August 2013

done everything I could, and all I had was the 6.89 (her jump distance, in meters) that got me the bronze medal. I would have been happy, but I had a couple of jumps that were better. I was angry for a few days. I tried to put on a front to pretend like I was really excited, because I had trained all year, knowing I was going to get a gold medal. I know that it sounds really weird to a lot of people — oh, you got a bronze medal you should be really happy! — but I was not happy.

And I lost to Brittney Reese…again! I love her to death but I’m ready to beat her.

M+B: What finally made you realize that maybe the bronze was a great accomplishment?

JD: I was watching a high jumper named Chaunté Lowe who had been dominating all year. Going into her last attempt, she

Make it on the team and beat everyone.

M+B: How does your nutrition change throughout the season?

JD: In the off-season or when I’m not even training at all, it’s garbage! I eat everything. From September to the end of October, it is my job to eat everything bad in the world. My goal is to let go, have a good time. I usually overindulge. I’ll eat burgers and fries and pizza and cake. I’m not a big sweet person, but I will tear up some red velvet cake and all kinds of other horrible things that are so delicious.

M+B: How long do you picture yourself performing as a professional track athlete before you decide to hang up the cleats and be a normal person?

JD: The next Olympics. I love track and field but it doesn’t define me. I see it also as a phase in my life because I’m not going to be able to be at the top forever. I work as an occupational therapist one day a week, which gives me a chance to keep up my OT skills. And if I’m going to get a job when I’m done, I can’t say, well, it’s been four years and I haven’t worked a day in my life as an OT. During the offseason I’ll be able to work as often as every day.

M+B: What draws you to health care, and OT in general?

JD: I like seeing the progress, I like knowing that someone came in in a wheelchair

My goal was to go to the Olympics and get a gold medal. The trials were just a step to get there.

And I’m not done yet. knocked the bar down. I watched her just crumble to the mat, and I watched the despair and the hurt in her eyes, that she didn’t even get on the medal stand. That was when my whole perspective changed. I was like, ‘Why am I mad? I am top three in the world right now.’ I’m very appreciative now that I earned the medal, but at the time, I didn’t see that. All I could see was that I didn’t accomplish my goal.

M+B: Three years until the next Olympics.

What’s your short-term goal?

JD: This year is a world championship year, in Moscow in August. It’s very simple.

and they’re leaving with a walker. It’s very fulfilling, but also there’s a sense of creativity to it. A lot of the patients at Northern Colorado Rehab Hospital (where she works) have had strokes and they all present so differently. You have to be creative because the same things don’t work with everyone. I really love that about it. It’s my dream job.

M+B: Tell me about your creative side.

JD: (Janay’s face lights up instantly.) I’ve always liked to draw and paint and write poems. I like to paint abstract painting, acrylics.

If I had a dream house, I’d have an art room.

And there’d be paint, oils, all kinds of colors.

Mind+Body/July–August 2013 37

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38 Mind+Body/July–August 2013

There’d be a kiln and a pottery wheel and clay, and I’d have all my yarn. I love to crochet; I like to make my own jewelry. I make earrings, necklaces and bracelets. All of the decorations in our house are things I’ve made. I told Patrick, I refuse to put anything else in there! If I didn’t make it, it’s not going on the walls.

It’s cathartic to be able to let it all out on the canvas or write it all down. It just feels therapeutic for me. When you have strong emotions, when you’re stressed, stuff comes out pretty good.

M+B: Has marriage affected your training schedule/life?

JD: If anything, it has been a benefit. Being married to Patrick is just… he’s my rock. He’s so supportive of everything I do. I wouldn’t know what I’d do without him. He does a lot of things on the business side. He helps get sponsorships, a little bit of advertising. Anything that I do he’s on the Internet, tweeting, Facebooking, everything. He just does it all for me.

M+B: Do you want to have kids?

JD: Absolutely! As soon as I’m done with track and field, with the Olympics, we’re trying! I want either two or four, even numbers.

I also say I’d like to have kids back to back and be done. (Laughing) My mom says, ‘You say that now, but wait until you have one, you’re going to wait, I promise.’

M+B: So you’re definitely going to call it quits after next Olympics?

JD: My plan is to be done. If I were to be done tomorrow I’d feel complete, like I accomplished something. I want that gold, but if I never get a gold, I’d be fine. I could never win another medal again and still have had a successful track and field career.

M+B: Who’s your role model?

JD: My dad. Sometimes I find myself stressing over the smallest things, and I have to think, my dad wouldn’t do that. Things can just fall apart and my dad will find something hilarious about it and die laughing. He’s a huge role model for me, in terms of how to view life and how to take life easier and not stress about the things that I don’t need to be stressed about.

M+B: What’s the most important thing he has taught you?

JD: My dad does not really believe in doing something just to be the best at it. He believes that when you do something, you have to give it your all, because you’re not always going to be the best in everything. When I won state in high school in Alaska, he said, “Always remember, there’s always someone who’s better than you.”

It wasn’t to bring me down, but something to keep in perspective.

Just remember, you always have to work hard. Unless you’re on the top, you’re not on the top.

M+B: Speaking of working hard, what sacrifices have you made for your track and field career?

JD: A lot of time spent with my friends. I’m gone a lot for meets and the weekends I am here and they want to hang out, I’m tired. I find myself at least texting or emailing to stay in contact, otherwise I don’t spend that much time with friends. And when I am home I want to spend it with my husband because I don’t see him either.

Sometimes I’m gone for three to four weeks at a time and it’s really hard on our relationship.

I also have to sacrifice basically all of my summers. I’d love to go camping more. I’ve been wanting to hike Longs Peak for years, but I just don’t have the time to get out there. I have to sacrifice a lot of extracurricular activities, like snowboarding. If I break my arm or my leg, it’s over.

Mind+Body/July–August 2013 39

R E L L I 5K T U O K WOR N I S T SPO O C O N

Written by Andrew Kensley Photos by Erika Moore Model: Stacy McMullen 40 Mind+Body/July–August 2013

M

ind+Body enlisted the help of local personal trainer, fitness coach and triathlete Wendy Mader, Fort Collins running enthusiast and veteran marathoner Jane Welzel, and former elite runner and Fort Collins resident Kara Roy for some insights into where to train this summer. We’ll give you the lowdown on places to go, details and how to make your workout harder, with virtually no ceiling

The Playground Workout — Be a Kid Again Parks are not just for kids. You just need to be creative.

According to Mader, a cross-training workout using the myriad equipment choices at a park can be a great way to meet multiple fitness goals.

Many parks in Fort Collins are located on or near paved trails. On the north side of town, Lee Martinez Park is a well-known gathering spot off the Poudre Trail. Fossil Creek Park and its eponymous trail are staples for families on Fort Collins’ growing south side.

As bike commuters well know, the Spring Creek Trail, which essentially bisects Fort Collins into northern and southern regions, is the king of our town’s trail system when it comes to providing opportunities for crosstraining workouts on foot or bike. From east to west, Edora, Rolland Moore and Spring Canyon parks provide natural destinations to stop with the kids when out for a stroll. The trail’s western edge ends at Spring Canyon Park, which connects to the Pineridge and Maxwell natural areas (see No. 2 below).

According to Mader, a trail and cross-training workout can be tailored to any length of time.

“It keeps your heart rate up, and it’s muscle confusion, so you’re not just a runner,” she says. “It’s a way to increase your intensity of your workout without having to run as fast as you can.”

Mader recommends a workout consisting of running for a set time (depending on your fitness level), then performing a non-running exercise also covering a specific time interval, anywhere from 30 seconds to two minutes. Set your time limit and do as many repetitions as you can. Go at your own pace and include any rest in that time. Gradually you’ll be able to do more.

Try pullups or double-leg lifts on the monkey bars; pushups; lunges on the stairs up to the bridges and slides; dips or pushups with your

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feet on the swing (for a serious core workout); squats in front of the park bench until your bottom hits the surface, then bounce up quickly; high-kick jumps, planks and standing on one leg in the sand. The list is virtually endless.

Pros • Open all day, all year.

• Unlimited options for activity.

• Family friendly: the kids can ride their bikes while you run.

• It’s as close to home as your nearest trail.

• Parking at all parks and regular intervals.

Cons • Trails can get crowded, especially with fastmoving bikers. Be careful.

• As far as you go, you have to get back.

Pineridge and Maxwell Natural Areas There are more than enough trails in Fort Collins to suit every skill level from the beginner exerciser to the true running sadist.

“If someone was a basic runner and wanted to start running trails, I’d have them do a Pineridge loop,” says Mader, who recommends starting easy on flatter, more gravel trails.

The Pineridge and Maxwell natural areas (on either side of County Road 42) are just south of Hughes Stadium off Overland Trail, between Drake and Prospect roads. Pineridge consists of a network of basically flat trails, with a slight grade in some areas. A good place for beginners to start is the 1.9-mile loop circling Dixon Reservoir. With soft, wide, gravel trails, it is a perfect place to start fueling your running habit.

Pineridge offers lots of options. Continue past the southern tip of the reservoir along the south loop trail for another half-mile, and you can go east or west. The west option will take you into the trees with a bit more variation in terrain (more frequent uphill and downhill grades, some singletrack, sections of uneven terrain and sharper turns) for another 2.31 miles back to the trailhead. The east option will take you 1.6 miles and leave you squarely back at the southern tip of the reservoir. There are also multiple offshoots to both trails, if you still feel the need to shake things up.

For those who want to build strength and endurance, Mader said, “Advance to an A-trail run. Start at Maxwell Natural Area and go up the A trail, all the way to the top, and back down.” This requires simply crossing the street from Pineridge.

Make no mistake: The “A trail,” an ascending, rocky and serpentine track nestled in the foothills of Hughes Stadium’s shadow, is a grind. From the parking lot to two-lane 42 Mind+Body/July–August 2013

Centennial Road on the eastern border of Horsetooth Reservoir, the trail is 2.2 miles each way, and there are some steep sections that may require walking.

Pros • Options for runners (and cyclists) of all levels.

Grab a map at the trailhead; it illustrates all the options, including distances to the hundredth of a mile, and is easy to read.

• Ample free parking, either at Maxwell or Dixon Reservoir.

• All the elements of the natural scenery that makes Northern Colorado beautiful: the foothills, water, wildlife (wave to the prairie dogs and waterfowl) and plenty of open space.

• There is a public bathroom.

Cons • No drinking water. Bring your own, and bring a lot.

• Rattlesnakes live there in the summer.

• About a mile into the A trail, the terrain gets rocky in some spots, which is what attracts a fair number of advanced mountain bikers, and you likely will encounter a few. Slow down and watch your footing, especially on the descent.

• In 2013, some of the wildlife carries rabies.

Watch for bats, raccoons, foxes and skunks, and keep your pets leashed at all times.

The Healthy Breakfast Meat?

For those who favor long runs with built-in difficulty yet with the feel of the country, the Bacon Strip Loop might be your next Sunday morning destination. As any experienced local long distance runner will tell you, the Bacon Strip is the perfect training loop for marathoners. It comprises 10 miles of consistent hills rolling through the peaceful, verdant farmland that characterizes rural Colorado. The net elevation gain is only 266 feet, but the change happens so frequently that the full 10 miles provides way more variation than the numbers show.

“I never send a beginner to do a Bacon Strip until you’re well into the program. I don’t take groups there until the third month. 10 miles there is different than 10 miles on the road,” said Mader.

Head east on County Road 52 (Richards Lake Road) from Turnberry, a couple miles north of Mountain Vista, and continue about 3 miles past the Budweiser plant. The loop begins about a mile into the dirt road, at the intersection with North County Line Road, which is Road 13 on the street sign. Head north on Road 13 for 4 miles, turn right for 1 mile, then another 4 south and 1 west back to your starting point.

The full 10-mile loop is not recommended for beginners. But for anyone who’s done as little as a 5K, the Bacon Strip Loop might be a good way to take the next step. Yes, it’s long, and the frequent elevation change makes it challenging, but it can be broken up into sections. Head out with a friend, park a car at each corner of the loop, and it turns into a challenging 4, 5, 6 or 8-miler. If you plan on completing the circuit, begin with an easy pace on the flats and don’t be ashamed to walk up some of the inclines, especially the steeper inclines, like the one near the end of the first north leg that warns “Hill Obstructs View.”

The Bacon Strip is perfect for those looking to build endurance in preparation for a halfmarathon. For the more adventurous folks seeking to complete the Big 26.2, two loops makes perfect sense. As Welzel says on her website (janewelzel.com), “If you can comfortably do the double bacon, you’re in shape for any marathon.”

Pros • Quiet with few cars. Being a few miles out of town in the opposite direction of the mountains, anyone you see driving by (likely in a pickup) probably will slow down, smile and wave.

• Wide roads make for great group runs.

• The dirt is easier on the joints than pavement or asphalt.

• On clear days, the view is spectacular in all directions.

Cons • No shade or facilities, and definitely no access to water. Bring your own, and, especially in the summer, bring a lot.

• The hills get tough in a hurry.

• There’s no place to hide from the elements. If it rains, you’re getting soaked.

Blue Sky Trail and Coyote Ridge From the Blue Sky Trail down to Coyote Ridge, the 2,198-acre Devil’s Backbone Open Space provides a unique landscape to experience a workout geared toward improving your endurance. Part of Larimer County’s Parks and Open Spaces, Blue Sky’s main draw is its length.

And when the clouds are sparse, it lives up to its name, offering sweeping vistas of the foothills, grasslands, towering rock formations and a number of wildlife species, including red-tailed hawks. The longer you’re out there, the better.

Take County Road 38E (follow Harmony Road west around the south end of Horsetooth Reservoir) to the trailhead across the street from the Canyon Grill. Three miles of mildly undulating singletrack south of the trailhead, you’ll intersect with two loop trails. The Rimrock loop comes from Coyote Ridge Natural Area,

No matter where you train, Mader recommends you keep these tips in mind.

Trail running pace is different and a lot slower from road running pace.

Running far will only improve your ability to run far.

There are basically two ways to get faster: Running hills or doing speed work over a set distance (a track if possible). “Hill repeats” (yes, they are exactly what they sound like) are a common workout for high-level runners. They aren’t fun, and they will make you two things: fast and tired.

and Indian Summer is another rocky 2-mile circuit. Or continue southward on Blue Sky toward the Devil’s Backbone trailhead in Loveland for another 2.5 miles. Miles of dirt track provide an opportunity to run and run and run some more. If distance is your goal, look nowhere else.

The trail is classified as “moderate” on the Larimer County Open Space brochure and website, but it can get a bit rugged in spots, and muddy after it rains. The hills are generally not very steep; if they are, they’re short. If you’re more concerned with your distance than with speed, this is a great place to begin.

Remember, that extra mile on the Rimrock or Indian Summer loop will turn into two for your daily total. Of course, you could still work on building strength by taking the downhill stretches with a bit more speed. But watch your footing.

Pros • There is lots of length and variability of terrain.

• It provides easy access and facilities.

• Dogs are allowed on a leash.

• It’s close to town.

• It’s open dawn-to-dusk, year-round.

• It’s a great workout spot for mountain bikers as well as runners.

Cons • The hotter it is, the more chance of seeing snakes, so be on the lookout.

• There are no dogs allowed on Coyote Ridge, so plan accordingly if that’s your destination from the Blue Sky side.

• It’s a multiuse trail, so be aware of bikes, horses and other runners • There isn’t much shade; bring lots of water, sunscreen and a hat.

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• A Walk, er, Run, in the Park Iconic City Park, in the heart of Fort Collins, offers an excellent training spot. From Shields, turn onto Sheldon Street and park between the lake and the green mound. Warm up with two 800-meter loops around the lake along the road (about a mile). You’ll pass the pool and Club Tico on your left, the baseball fields and golf course entrance on your right, and then head back along the sidewalk to your starting point. Then, it’s time to head for the hill.

The four corners of City Park’s central hill can be landmarked by the blue-painted stretching stations. (Actually, on the hill’s southeast corner at the intersection of Shields and Jackson, the City Park sign is a more accurate target.) Start at one corner and run in a diagonal to the opposite one, over and down the hill. Turn left and run to the next corner for your recovery.

Repeat the same drill three more times until you’ve returned to your starting point.

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Each straightaway runs about 200 meters, making the diagonals about 230. One complete hill circuit adds up to about a mile. Add two warm-up loops and one cool-down around the lake, and you’ve got a basic 2.5-miler for beginners. If the hills are too much, you can slow your pace on the uphill, or even walk the recovery straightaways.

For intermediate runners, add as many 1-mile hill circuits as you want, but jog on the straightaways for recovery. To feel that extra burn, run the whole hill hard, sprinting up and back down, all the way to the corner.

For advanced runners, Roy says, “Run the hills hard, but make sure it is a pace you can sustain even through the last diagonal.” She also recommends working on your form on the way down: Lean forward, hit on your forefoot and keep your arms relaxed. For the straights, run at 10K or half-marathon pace, then a faster 5K time on the hills.

Depending on the distance you’re training for, keep adding “crossovers” until you’re sucking wind. Then finish with a couple of recovery laps around the lake for that final mile.

Pros • Grass can be easier on the joints.

• Lots of flexibility with distance and intensity.

• It’s close and accessible, with free parking.

• It’s a fun, active setting.

• Dogs are welcome.

• Pre- and post-run perks like facilities, water, a pool, picnic spots and proximity to Old Town Cons • Grass can be tough to run on if you’re used to trails and pavement.

• It can get very crowded in the summer.

• Many people let their dogs off leash on the hill, so if you’re not a dog person, watch out for flying tennis balls.

• The 800-meter loop around the lake is on the road, so beware of cars.

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”

I’m worthy of being healthy and feeling good about myself.

Broyles at the start of her journey

Weight-Loss

Mind+Body’s

JOURNEY

Broyles at the six month mark.

By Andrew Kensley

Missie’s Stats January Weight

171 lbs

Body Fat

35%

Chest

42 inches

Waist

40 inches

Hips

44 inches

June Weight

148 lbs

Body Fat

27%

Chest

38.5 inches

Waist

33 inches

Hips

42 inches

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S

ix months into her journey, Missie Broyles is exercising efficiently, thanks to Mike Rickett’s killer workouts. Under the tutelage of dietitian Stephanie Tarry Yoo, she now understands the need to eat breakfast, energy-packed snacks and smaller portion sizes. She has lost weight. She feels better.

But beyond the intuitive need to create calorie deficits and the rewards of a constricting waistline, Broyles has embarked on a more elemental voyage. Success in this experiment, she’s begun to realize, does not mean a quick fix, nor will it materialize out of sheer will or hope. The key to sustainable wellness lies in a deeper, darker place than the produce section or the cardio theater. The only weight that really matters is the 3-pound mass of nervous tissue that lives upstairs.

“It’s all in the mind,” said Broyles with the confidence of a new woman.

At various points on the calendar and in her Weight-Loss Journey timeline, Broyles has unearthed a raft of personal obstacles and motivations. She has illustrated for the rest of us that the journey toward any largescale change can be painful, confusing and cathartic. And according to Chris Berger, she is not alone, nor will she ever be.

For Broyles, things clicked early and have rolled along smoothly. “I dropped two pant sizes,” she said, beaming with excitement as she lists her accomplishments. This is clearly not the same woman who has gone through most of her life ashamed of being the chubby kid. “I’m still doing weights and I just started doing sprints and running intervals on the treadmill with inclines. I can tell the difference. I feel good about the future.”

Broyles (right) pictured with Mind+Body editor Kristi Fanning and dietition Stephanie Tarry Yoo at the 2013 Fire Hydrant 5K.

Broyles is, at least thus far, a model for success in a long-term weight-loss program. She’s been motivated and compliant from day one. She logs her calories daily and eats more vegetables and fish, and less red meat. She works out once a week with Rickett, and four to five days on her own. She keeps all her appointments. And the results have been textbook.

In six months, she’s lost 23 pounds. She’s sleeping better. Her back doesn’t hurt. Her old clothes no longer fit. Broyles has become addicted to feeling good and is justifiably proud of her physical accomplishments. Yet the prime reason for her confidence, she said, stems from her counseling sessions with Berger.

“It’s about changing my mind, my subconscious,” she said. “I’m learning tools and learning stuff about myself that I didn’t even think about. Chris has me write down every time a negative or irrational thought comes into my mind. Then I write a list where I feel good about myself.” Broyles pauses, then points out the most relevant detail to emerge from her time with Berger. “I’m worthy of being healthy and feeling good about myself.”

The roots of this sizable discovery had been knotted for decades with the mystery of the source of her weight gain. Distant memories and false assumptions can be powerful, but Berger has taught her to escort the negativity out the door. “Just coming to terms with what is rattling around her head about herself has been an eye-opening experience,” he said.

Like most people who have struggled with weight issues, Broyles’ barriers are the same as those that have stymied all of her past attempts. A diet here, an exercise plan there; regardless of the vehicle, Broyles simply wasn’t ready, until she was. It’s hard to know the Editor’s Note: As we mark our halfway point on the Weight Loss Journey, I’d like to let you know that Scott James has decided to take his journey on another path. To date, Scott has lost 26 lbs and 21.5 inches. We are so proud of Scott and his journey.

Scott was like so many of us. He works a hectic schedule, juggles family life, and enjoys socializing. I’d like to recap some of Scott’s most inspiring quotes to conclude his journey with us.

“It’s amazing to me how long it’s taken me to get into rhythm on this.”

“For me to get to where I needed to be mentally took five months.”

“I’ve enjoyed getting back into the regular routine of the gym. I felt guilt because I have so much else going on. It seemed selfish for me to take time out to go work out, but I’ve shifted my mindset on that to where if I don’t take that 90 mins a day I’m just not going to be around a lot longer.”

“Chris has helped me not feel guilty about taking time for me.”

Mind+Body/July–August 2013 47

precise trigger on this go-round, but mixed with the pressure cooker of accountability and the unwavering support of family, friends and community, a switch flipped. While the reason may never be clear, Broyles knows that it is finally time to start making herself a priority.

Berger has tried to help the smiley Southern girl bent on pleasing everyone else understand that looking after her health is an acceptable form of selfishness. With his advice to tie healthy behaviors to a reward system that doesn’t involve food, she is moving forward.

And she has a new purse to prove it.

Broyles admits that being watched by the public has been a motivator. “I’ve had a couple of sightings,” she revealed, referring to the support received from fellow Northern Coloradans in the community. “Mostly it’s been people saying ‘You’re doing a good job,’ and that was exciting.” She’s thrived by chronicling her ups and down on the Mind+Body Weight-Loss Journey blog (on Coloradoan.com), and is beginning to embrace her role-model status. But while the “rules” of weight loss are essentially the same for everyone — eat less, exercise more — no two people are ever truly alike. And as Broyles stated on her May 24 blog post, “There is only one of you, and you can’t be compared. Start celebrating who you are.”

Broyles’ journey has not proceeded without challenges. Her metabolism is slow from a lifetime of skipping breakfast; Rickett’s evolving workouts continue to get harder; and she is engaged in a lifelong battle with a negative self-image. She was simply able to accept these challenges early in the process. “Missie came in with a lower level of anxiety than most people do,” says Berger.

She’s taken his canny advice to heart. Most importantly, she’s stopped being so hard on herself. “Chris keeps telling me that if you fall off the wagon, you haven’t ruined the entire journey,” she said.

“You’re human. It’s not a failure; it’s just a little obstacle and you’re over it.”

The long-term nature of this voyage allows for more leeway than, say, a starvation diet or a juice cleanse, or any other fad that does not lend itself to practical life. That’s because independent of her gender, body type, social upbringing or lifestyle, Broyles has been forced to tackle her own demons at her own pace in her own way, the same as anyone else. The recipe for sustainable success in any journey worth taking is necessarily tied to an indefinite time frame.

The question is: Can she continue to move forward?

“A lot of it depends on her consistency from now until the end of the year,” says Berger. “Otherwise we’re looking at a lot of temporary changes not just for weight loss, but also psychologically. But I’m seeing a tremendous change in her self-image and self-esteem.”

That, he says, will help Broyles discover massive success in a multitude of other areas of her life.

“In most things we do in this world,” Berger offered, “confidence is 90 percent of our success of any endeavor, competence is only about 10 percent. Competence grows out of confidence. If we believe we can do something, we will find a way to learn how to get it done.”

Even the counselor who has seen just about everything has learned something in the past six months. “I was entering this with maybe a false expectation that because Broyles was connected to Mind+Body she would have a higher level of commitment and lower level of resistance than the average person,” he said. “But in reality, it turns out she’s just as committed or just as resistant as 99 percent of the people who walk into my office. We’re not dealing with an exceptional situation.”

Perhaps what Berger really means is, Broyles is just as exceptional as everyone else.

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the end with mike rickett

Waist management

by Mike Rickett M.S., C.S.C.S.

W

aist management is a lifelong battle that morphs into a journey of never-ending obstacles as we age. What once was a quickfix two-day diet has now become an arduous task filled with resentment and frustration.

The human body is a wonderful thing until you try to change it. Mother Nature is not always our friend, and for that matter, Father Time isn’t so forgiving either. Our bodies are a product of the physics we apply to them. If we want to be young, we have to act and move young. How do young people move? Fast, decisive and big. It’s like playing basketball in slow motion versus fast. Slow lulls your body to sleep and fast keeps making constant changes and improvements. Don’t be lulled into a waist progression.

Don’t fear the weight room, or is that wait room? Nothing comes easy. Let’s hope time is your biggest asset. Many women fear the overdeveloped bodybuilder look, but to get that kind of figure takes dedication beyond belief and a diet that is so clean you could eat off it.

Bands, balls, dumbbells and your own body can be a very effective workout. Ever seen a gymnast or dancer? The result, a long supple body that is incredibly strong. You don’t have to do back handsprings to get results, just continually challenge yourself.

Act “as if.” If you want to look like a dancer, stand, sit and move like one. Kids never care about their bodies until someone points out their perceived imperfections. God doesn’t make garbage! The amazing system we have just needs the care, input and stimulus to promote youth, health and as a side effect, the body of a goddess.

Stay healthy.

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