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Team
treme
Cross Training Center Guarantees Intense Workout, Lots of Sweat in Upbeat, Challenging Regimen By Michael Wagar mwagar@chronline.com
Wally Crase and his extreme workout buddies live to kick and fight, not on the street, but under the controlled rules of mixed martial arts. They trained at the Flying Tiger exercise center in downtown Centralia. They then trained in Olympia with other mixed martial arts fighters, paying $90 a month each. Eventually, they started their own workout routines in Crase’s Centralia garage. One cold winter more than two years ago, they left the garage and on Sundays started working out in a faraway, warm corner of the secondfloor of Thorbeckes Fitlife Center in Centralia. Others noticed the extreme workout, and asked “Is this a class?” Crase answered, “No, we’re just working out.” B.J. Mortensen, 31, Boistfort Valley, was one of the original group meeting Sunday mornings. “More people started joining us, and soon, we had 20 people every Sunday
morning,” Mortensen said. Their numbers grew, and Thorbeckes offered the workout warriors a space in a next-door building. Today, Team Xtreme is part of Thorbeckes’ multiple offerings of workout choices. Mortensen is one of three instructors, although he’ll be leaving as he recently landed a job in law enforcement. Some claim Team Xtreme is the most intense, beneficial workout offered in the area. With classes five times a week, Team Xtreme has attracted almost 60 Thorbeckes’ members to join in for the monthly $10 charge (class cost includes a T-shirt). The first class is free for Thorbeckes’ members.
Full-on Body Toning
Last week Crase, 27, was leading about a dozen people. With “It’s My Time” by Fabolous blaring out of a boombox and tattoos flashing, the workout partners went through about 10 different stations. They played one-
Brandon Swanson / bswanson@chronline.com
Above: Carolyn Spogen, Chehalis, does a crunch exercise as participants perform various exercises around her during a cross training class at Thorbeckes gym in Centralia April 6. Top: Cross training instructor Wally Crase of Centralia throws a kick during a class at Thorbeckes in Centralia April 6. The Team Xtreme class, which started in a garage three years ago, has become the hardest workout in the area.
Live Healthy ● April 2011
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2 • Live Healthy • The Chronicle, Centralia/Chehalis, Wash. Thursday, April 14, 2011
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Mortensen said Team Xtreme workouts are not just for mixed martial arts enthusiasts, but for anyone looking for an intense workout. “If you’re looking for a workout that’s gonna take your body to the maximum limit and hold it there for 40 minutes, this is it,” Mortensen said. “I truly believe it. The beauty of it is people not that big into lifting weights, this is perfect.” The station workouts push muscles and the brain — testing willpower when the body says quit. “The mental portion comes in,” Mortensen said. “You have to say, ‘I can do this, I can do this, it’s only two minutes.’ It’s also good for people training to fight.” Clase and Mortensen both said the class works on many levels, from beginners to elite athletes. They encourage people to come in pairs. Carolyn Spogen, 25, Chehalis, was working out with Team Xtreme last week. She’s one of the originals. She doesn’t appear to carry an ounce of body fat. “It’s a great workout, especially when you first start coming,” she said. “It’s fun, it’s different. It breaks up the normal week of running or weightlifting.” She trains with Team Xtreme about three times a week. At the beginning of last week’s workout, she throws a low side kick, striking her workout partner on the leg. They both smile as he rubs his leg.
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To participate, you must be a member of Thorbeckes. Cost is $10 per month, although the first time is free for the curious. Inquire at the front desk of Thorbeckes in Centralia for details.
Training Mind and Body
by Maureen
Mortensen said joining in the Team Xtreme workouts will be enjoyable and you’ll get in shape. “I guarantee you, you will sweat,” Mortensen said. LH
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Check Team Xtreme Out:
combination punches, and we do it for two minutes straight. You can barely keep your arms up. You get cardio fatigue. It’s awesome.”
Therapeutic Touch
Brandon Swanson / bswanson@chronline.com
Clint Layman of Centralia boxes during a cross training class at Thorbeckes gym in Centralia April 6.
on-one dodgeball, where if you caught the ball, the thrower had to drop and do five quick pushups. If you hit your partner with the ball and he dropped it, that person had to do five pushups. Other stations included throwing leg kicks (and receiving them), boxing a punching bag, clean and press lifting with dumbbells, climbing ropes, jumping rope, sprints, bear crawls followed by a punch to a bag, sit ups followed by a punch, and riding stationary bicycles. The instructors yell out when to move to the next station. They also participate, something held over from the original workouts. The workouts at each station go for two minutes, then workout partners switch roles, go for two more minutes, then take 30 seconds to go to the next station. Down time is minimal. Each workout is different and the planning by instructors is fluid. Mortensen said he likes to have at least 10 stations set up, that include kickboxing and throwing a lot of punches and elbows. This isn’t fighting, however, as the punches go to either punching bags or padded mitts. They also include a lot of abdominal muscle work, and try to include all parts of the body. Sessions go at least 40 minutes, and usually last an hour. It’s full-on, full-body muscle toning, with self-defense skills and cardiovascular endurance thrown in. “At the end of the day, it’s a complete full-body workout you can’t get anywhere else,” Mortensen said. “We’re not just isolating a muscle. ... We’ll do one-two
Enjoy the many benefits to receiving a massage on a regular basis.
Live Healthy • The Chronicle, Centralia/Chehalis, Wash. Thursday, April 14, 2011 • 3
Simple Solutions to Boost Your Energy
Riad Kesiry, M.D., MSBS. Board Certified Internal Medicine
Increasing daily energy levels is a goal for many men and women. Many adults are increasingly looking to energy drinks or highly caffeinated beverages like coffee to get the job done, while others are fearful that such beverages, though effective at improving energy levels, could have an adverse effect on their overall health. For those who feel energy drinks or another cup of coffee is not the ideal solution to increasing their energy levels, consider the following tips.
Exercise. While it might seem counter intuitive to exercise if you're feeling fatigued, that fatigue might very well be a result of lack of exercise. Daily exercise helps increase energy levels and improve mood. Something as simple as taking a walk during a lunch break can vastly improve energy levels. Drink plenty of water. Dehydration
Check magnesium levels. Constant feelings of fatigue could be indicative of a magnesium deficiency. Studies have shown that women with magnesium deficiencies expend more energy to do physical tasks than they did when their magnesium levels were restored. Almonds, hazelnuts and cashews are good sources of magnesium, as are whole grains and fish.
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Don't skip meals. Exhausted or fatigued men and women are often busy at work, which commonly results in missed meals. Skipping meals, according to studies published in the journal Nutritional Health revealed, leads to greater feelings of fatigue by day's end. Make eating all your meals a priority, and energy levels are likely to improve. LH
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Sweet foods with lots of sugar will provide an initial energy boost. However, that boost is fleeting, and blood sugar levels will rapidly drop after it. Instead of sugary snacks, select whole grain foods, which slowly and steadily increase the body's energy levels.
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FDA to Take Another Look at Artificial Food Colorings Artificial colors often are cheaper, brighter and more stable than natural plant-based colors, explained Bob Petrich, CEO of St. Paul, Minn. Red No. 40 and other artificial dyes have based Suntava, which extracts a natural color increasingly become scarlet letters (and from a proprietary purple corn. Another numbers) to parents who read food labels. reason — whether a virtue or deception — is Some believe that these common food, drug that added color can make not just junk foods and cosmetic dyes can exacerbate behavioral but also nutritious ones, such as salmon, look disorders in children, as well as possibly more appetizing. contribute to allergies and cancers. Their presence isn’t always obvious. Many The FDA, after long stating that no scientific yogurts, cereals, fruit snacks and juices contain evidence conclusively links the petroleum- them — even Jell-O vanilla pudding uses based colorants to hyperactivity and other ills, yellow 5 and 6. has agreed to reassess them. A panel of experts “Artificial colors are in nearly everything, will review studies and suggest any policy including most prescription and overchanges. the-counter drugs,” said Shauna Young, a An outright ban on synthetic dyes is unlikely, naturopath who works with children and though the nonprofit Center for Science in adults with autism spectrum and attention the Public Interest just petitioned the FDA to disorders (NoHarmFoundation.org). “I find it outlaw caramel colorings that use ammonium particularly offensive that they are so prevalent compounds, and in 2008 asked it to revoke in chewable vitamins aimed at kids.” approval for several synthetic food dyes. In countries that have different dye regulations, At the time, it requested an interim warning food companies routinely substitute natural label such as, “The artificial colorings in dyes for artificial ones. The CSPI cites Nutrithis food cause hyperactivity and behavioral Grain bars. In Britain they contain natural problems in some children.” colorants. In the U.S., synthetic. For a host of ills in children, pediatric Here, as suspicions have grown, more specialists often products at grocery prescribe diets that are chains — not just at free of synthetic dyes, Whole Foods and among other additives. That’s How the Cookie’s Trader Joe’s — are Few doctors single Colored using plant or vegetable out dyes as the cause colorants such as Holidays and birthdays might of a disorder. Still, the beet juice, turmeric, call for a colorfully frosted cookie CSPI’s site (cspinet. paprika, purple corn or cake. We tested India Tree org/fooddyes) abounds or annatto (from a Natural Decorating Colors, $18 with testimonials of tropical tree’s seed). (surlatable.com and indiatree. tantrums tamed and Recently introduced com), to see if the results would focus improved when Simply Fruit Roll-Ups, stand up to conventional food artificial colorants are in Wildberry flavor, color. The India Tree trio of red avoided. list juices from carrots (from beet juice), yellow (from What all could agree and blueberries for curcumin) and blue (from red on, for now, is that color. One shelf away, cabbage) cost more than typical artificial dyes confer regular strawberry food colors. They delivered spring no direct nutritional Fruit Roll-Ups list pinks, yellows and violets to our benefits. So one might FD&C red 40, yellows sugar cookie icing, without adding wonder: Why use them 5 and 6 and blue 1 as a discernible flavor. if you can lose them? ingredients. LH One big reason is cost. By Wendy Donahue Chicago Tribune
Bill Hogan /Chicago Tribune/MCT
A bowl of frosting with color dye added is pictured. Some believe that these common food, drug and cosmetic dyes can exacerbate behavioral disorders in children, as well as possibly contribute to allergies and cancers
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Live Healthy ● April 2011
Live Healthy • The Chronicle, Centralia/Chehalis, Wash. Thursday, April 14, 2011 • 4