August 2011

activelife

Shed That Stubborn Belly Fat Pg. 22 FOR MEN & WOMEN

FR

E

E

Guide

Your guide to a healthy lifestyle

August 2011

KICKING

Enhanced

EPIDEMIC

Full–Body

THE

OBESITY JULIE VORIS

Be Proud of Your Abs

Athletic

Performance

Routine for

Busy Schedules

Success Story Kevin Shook

PG. 24

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3

AUGUST 2011

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Yogurt vs Probiotics

Could

HORMONES be your problem?

n s . o i t s e u q r o f 9 3 9 Let us help you! Call us at 317.708.3 Visit our website for free informational seminars www.ailantogroup.com BIO-IDENTICAL HORMONES (Hot Flashes, Night Sweats, Weight Gain, Mood Stabilization, Sleep Issues, Libido) WEIGHT MANAGEMENT (Food Craving) CHILD & ADOLESCENT HEALTH (Autism, ADD) COOKING CLASSES (Gluten Free, Dairy Free) FOOD ALLERGIES AND SENSITIVITIES (Dairy,

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activelife Guide

Aug

11

COVER STORY

18

Kicking the Obesity

Epidemic Julie Voris alG

www.activelifeguide.com

Vol. 3 Issue 8 (#46)

in this issue

24 FULL–BODY ROUTINE FOR BUSY SCHEDULES

RECIPE

12 GET CREATIVE WITH FITNESS

TURN TO NATURE WHEN IT COMES TO FAMILY FITNESS!

30 SUCCESS STORY KEVIN SHOOK

29 LEMON-GARLIC SHRIMP SKEWERS

Fitness Department

Health Department

15 BE PROUD OF YOUR ABS

10 YOGURT VS PROBIOTICS

16 ENHANCED ATHLETIC

14 MEN’S HEALTH

22 SHED THAT STUBBORN

28 IT’S TIME TO “T” IT UP

PERFORMANCE

BELLY FAT

AND THE GROWING AWARENESS OF TESTOSTERONE DEFICIENCY

www.activelifeguide.com www.activelifeguide.com

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August 2011 |

alG alG

activelife Guide 7

LETTER FROM THE EDITOR

activelife Guide

Your guide to a healthy lifestyle

EDITOR - IN - CHIEF

BACK TO SCHOOL

EDUARDO PEÑA

ASSOCIATE EDITOR KIM BRENTON

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

New school year–New goals–New accomplishments

W

ith summer winding down to an end, it’s time to take a breather from your (or your children’s) busy summer activities. Perhaps it’s time to get back to a stricter routine and set new goals. All those summer barbecues do a number on your waistline? No worries—we’re here to help! In this month’s issue of activelife Guide, you’ll learn why abs are made in the kitchen, find helpful advice on how to lose that stubborn belly fat, learn a full-body routine you can do at home with just a few basic items, and you’ll even find a healthy recipe! All the tools you need to get back on track are just pages away!

ETHAN WAGNER CORY BLACK BRIAN KONING ROGER SPAHR CHUCK LEHMAN CLIFFORD FETTERS DOUGLAS J. LADIKA

PUBLIC RELATIONS DIRECTOR LAURA MARENCO

PHOTOGRAPHER DAN BRAND

plays in kicking the obesity epidemic—and what advice she has for you!

MARKETING COORDINATOR JUSTYNA DORUCH

advertising@activelifeguide.com

As always, we love to hear from you! Tell us what you love, what you hate, and what you would like to see more or less of. Shoot us a line at editorial@activelifeguide.com.

Phone: 317.776.1689

DESIGNER ROGER PALAO

CIRCULATION ACTIVE LIFE GUIDE CORP.

Can’t wait to hear from you!

CONTACT INFORMATION http://www.activelifeguide.com Info@activelifeguide.com

And remember—be active, live well!

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS

admin@activelifeguide.com

Kim Brenton

_________________________ BE ACTIVE, LIVE WELL _________________________

ASSOCIATE EDITOR

© 2011 activelife Guide Corp.

6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689 activelifeguide.com activelife Guide is published monthly by activelife Guide Corp. 6037 Saw Mill Dr., Noblesville, IN 46062; Copyright by activelife Guide Corp. activelife Guide

This month, we’re excited to introduce you to our August activelife in the spotlight, Julie Voris. Julie has been in the professional fitness industry for 10 years and is a busy mom of three. Find out what part she

is a registered trademark of activelife Guide Corp. activelife Guide strongly recommends that you consult with your physician before

beginning

any

exercise

program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

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8 activelife Guide |

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12th Annual

Indianapolis Adventure Race Saturday, September 10th, 2011

Fort Harrison State Park, Indianapolis, IN

Registration is open at www.indyar.com

This charity race benefits:

The Indianapolis Adventure Race is a team event that combines mountain biking, canoeing, trail running/hiking, orienteering/ navigation, and mystery events. All team members must start and finish together, covering the entire course together. The actual distances, course layout and order of events will not be disclosed until race day: Coed, all male, all female; three person teams only.

The 12th annual Indianapolis Adventure Race is the original and longest running adventure race in Indiana.

100% of the race proceeds are donated to: The American Brain Tumor Association (www.abta.org) and the National Alliance on Mental Illness (www.nami.org) The Indy AR has raised over $70,000 for charity.

** Race directed by the Indy Rootstock adventure racing team! Management by Shackleton Adventure Racing, LLC **

Find your inner

monkey.

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Yoga Monkey & Fitness strives to facilitate an environment that is accepting of everyone, encouraging, positive, loving, creative, and playful. Please leave judgment, ego, self-doubt, fear, and negativity outside the door of the studio and enter with an open mind and open heart.

Allow our highly knowledgeable, fully certified staff to expertly guide you to strengthen, tone, and elongate muscles, and increase flexibility. Calm your mind through breathing techniques, challenging physical practice, relaxation, and finding a deeper understanding of self...

Mention activelife Guide magazine to receive 15% off a class or package of your choice.

Packages include access to any of our classes.

View our schedule online at www.yogamonkeyfitness.com

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By Clifford Fetters, MD

Health

Yogurt versus Probiotics

Y

ogurt is considered an

sweeteners like Splenda and aspartame.

For children, the capsules can be

excellent health food.

These artificial substances stimulate

opened and sprinkled in water or

Traditional fermented

the brain to crave more sweets and

food. There are hundreds of different

yogurts are a robust source of

cause weight gain in most individuals.

brands of probiotics on the market;

beneficial bacteria due to their raw and

Frozen yogurts are usually just another

I recommend you find one that has

unpasteurized state. This supply of

high-sugar junk

at least 20 billion colony forming units. I

billions of “healthy bacteria” is called probiotics. Probiotics are beneficial because they help control the illness-causing bacteria in our intestinal tract. They also aid in vitamin production,

detoxification of toxic recommend

substances, and

a wide variety

digestion. Research has

of healthy bacteria, the

shown that probiotics decrease food

most important varieties being

and skin allergies; reduce urinary tract

food.

infections and vaginosis; and help

If you want to derive health benefits

lactobacillus, bifidobacterium, and

prevent inflammatory bowel disease,

from your yogurt, I recommend that

saccharomyces boulardii.

recurrent ear infections, and diarrhea.

you find a good fermented yogurt like organic Kefir. If this form of

Dr. Clifford Fetters practices

All yogurts are not created equal.

yogurt is not a staple in your diet,

functional medicine for adults

Many manufacturers advertise “low-

then I recommend probiotics that

and children along with physician

fat” yogurt to promote weight loss.

come in a pill form. This is the single

assistants Swathi Rao, Doug Ladika,

The yogurt is often loaded with sugar.

most important supplement, and I

and Karin Henderson. Their practice

We now know that overconsumption

recommend it to all of my patients.

is located at 11900 N. Pennsylvania

of sugar is the number one cause of

The newer version no longer needs

St., Suite 200, Carmel, IN 46032.

weight gain in America. Even worse,

refrigeration. Adults take one capsule

Their phone number is 317-663-7123.

yogurt may be loaded with artificial

at bedtime or first thing in the morning.

Their website is www.hwofc.com.

10 activelife Guide |

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• • • •

Pharmaceutical-Grade Supplements Convenient Refills Guaranteed Potency at Ingestion Open 9am - 5pm M-F

GI H

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No Refrigeration needed

11900 N. Pennsylvania St., Suite 200 | Carmel, IN 46032 | Phone: 317.708-2784 | http://www.hwofc.com

Health

Turn to Nature When It Comes to Family Fitness!

A

s a personal trainer and certified

I recently earned my boot camp

boot camp instructor, I hear

certification and spent three days at a

all kinds of excuses from

fitness convention in Columbus, Ohio.

parents as to why they (and their kids) are

There we were—150 personal trainers

overweight. My favorite excuse is: “We

in one of the largest, most well-equipped

can’t afford a gym membership.”

fitness centers in the country. The amazing thing is that none of us lifted a

Folks, I’ll let you in on a little secret.

single dumbbell, pressed a barbell, ran on

items you can find around your home or

You don’t need a gym or fitness center to

a treadmill, or sat down on a seated row

in nature.

exercise. You just need to get off of your

machine the entire time we were there.

collective butts, go outside, and spend

And let me tell you—we worked our

Just because we don’t have fancy

some quality family time engaging in fun

butts off, burning about 1000 calories per

equipment and machines doesn’t mean

physical activities. And you don’t need

workout! Our strength training and cardio

that we just give up. During my boot

any equipment besides what nature has

sessions were all individual or partner

camp certification training, I learned that

to offer.

exercises that used body weight or simple

some soldiers deployed to places like Iraq

“Last season, the pain of plantar fasciitis in my feet hurt every game!”

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12 activelife Guide |

SOUTHPORT 6905 S. Emerson 317-782-3338

August 2011

AVON 10722 Rockville Road 317-405-9702

|

www.activelifeguide.com

Last year was great – but I could have enjoyed even more. Guess the wear and tear of being on my feet took its toll – on my feet, back and whole body. I developed plantar fasciitis and nothing could relieve my pain.

Then I found The Good Feet Store.

Good Feet’s 3-Step System really relieved my pain. Now I’m looking forward to a great year! – Coach Brad Stevens

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and Afghanistan are given a knapsack

2. Crazy Races – Find an open field and

8. Stair/Hill Climb – Find a set of stairs

with one resistance band as their “gym.”

have fun with walking lunges, frog jumps,

or steep hill that you can climb up and

Others don’t get anything. They don’t

log rolls, and other exercises. Either race

down. See who can go up and down the

have a Bally’s or YMCA to drive to in

each other or try to beat your time as a

most times without getting tired.

the middle of the desert. Instead, they

family.

9. Obstacle Course – Scout out the area

must rely on themselves and their battle partners to stay strong and extremely fit.

3. Playground Olympics – Use

and find at least six to eight different

playground equipment to perform

obstacles that you have to run to, climb

In my FitCamp (fitnowtraining.com),

strength exercises such as pull-ups, sit-

over, climb under, push, pull, throw, etc.

we primarily use body weight exercises

ups, inverted rows, and other exercises.

Give everyone three tries to beat their

and resistance bands. When outside, we

previous time.

look around our environment and find

4. Log Carry – Find a log (or rock) that

things we can use to exercise all parts of

each person can carry, with some effort,

10. Treasure Hunt – This takes some

the body. Everyone always gets a great

and then race each other to the top of a

advanced planning and work by mom

workout.

hill or across a field.

or dad. Find fun things to hide or locate

The next time you have the opportunity to

5. Tree Climb – Go into the woods and

them challenging so everyone has to

get your family out to a park, get creative

climb up a tree. (Just be careful.) You’ll

climb, jump, crawl, lift, run, jump, and

and use the natural resources available.

use lots of muscles!

so on. Then, create a treasure map with

throughout a park or along trails. Make

Here are ten exercises and activities that

clues. Divide up into teams; whoever

your family can perform without using

6. Walk the Plank – Find a large fallen

finds all of the treasures first wins.

any man-made equipment to improve

tree and challenge each other to walk the

Alternatively, you can just race against

your fitness. The goal is to have fun

length of it without falling. This works on

the clock.

so that nobody really knows they are

balance and stability.

About the Author

exercising!

7. Creek Exploration – Explore a creek

Brian Koning is an ACE-certified

1. Trail Walk or Run – You can burn

by jumping in and walking it for a few

personal trainer and Operation Fit to

a lot of calories just walking, jogging,

hundred yards. Have a scavenger hunt

Fight certified boot camp instructor. He

climbing over and under obstacles, and

to look for rocks, fossils, fish, bugs,

owns and operates FitNow Personal

going up and down hills. Keep a good

turtles, and more. The walking, squatting,

Fitness Training (FitNowTraining.com) in

pace, stopping only when you need to

bending over, and lifting objects is a great

Westfield and runs FitCamp, a fitness boot

rest.

full-body workout.

camp program.

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www.activelifeguide.com |

August 2011 |

activelife Guide 13

By Ethan Wagner, CERF, CFM, ABEM

Health

Men’s Health and the Growing Awareness of Testosterone Deficiency

T

he awareness of male hormone deficiency, often called andropause, has gained widerange publicity over the past few years on the East and West Coasts of the United States.

Taking a quick glance in the yellow pages in these areas, one would notice the growing popularity of clinics with a focus on treating “male menopause,” or simply testosterone deficiency. But why the sudden interest in such therapies? Is it the aging population of the United States? Is it the perpetual quest for the fountain of youth? Or is there more to it?

Are there actual benefits to identifying low testosterone levels and increasing these levels above baseline?

According to many studies, there are connections between low testosterone and insulin resistance in type 2 diabetes, coronary artery disease, low HDL (good cholesterol), low libido, increased abdominal fat, skeletal muscle loss, and a decrease in cognitive function in men. With all of these potential effects of low testosterone, it is no wonder the active lifestyles of the East and West Coasts have welcomed

this burgeoning new therapy with open arms.

In the landmark book by Harvard professor Dr. Abraham Morgentaler, Testosterone for Life, the author outlines the many benefits of testosterone therapy, while debunking many of the myths surrounding therapy that have prevented men from engaging in the benefit of treatment for years. Perhaps this was the catalyst that many needed to seek treatment or that physicians needed to provide a treatment that has been gravely lacking in men’s health.

Each year we read about the growing waistlines of men in the United States. From young to old, the obesity problem and the development of diabetes has been a plague upon the population of our country. Here in the Midwest, this problem has hit particularly hard. Clearly, we are attempting to adjust to this growing concern; new gyms pop up on every corner and new DVDs seem to be everywhere, touting the success of their 90-day routines. But still, we expand, become diabetic, fatigued, depressed, and lose the vitality that we once had. Could low testosterone levels be the missing link,

the missing adjunct in therapy that has eluded many men for so long? Is it simply not enough to eat right, exercise with passion, and take our vitamins? Is there a hormonal link to health?

A hormonal component to achieving better performance? This isn’t about Barry Bonds; this is about the successful, middle-aged man who is watching his health slowly decline like a train going off the track. How do you avoid that catastrophe?

Hormonal evaluation needs to be given great consideration as we age. Hormonal health has been of great concern to women for decades; it is only now that this concern has reached the other 50% of the population. We, as men, need to take this cutting-edge approach to preventative health very seriously. Some would say our lives and livelihoods depend on it.

At Geist Age Management Experts, hormonal health is one piece of the puzzle that is evaluated during assessment. Allow a certified Age Management Medicine physician to be your key to a new you. Stay in the G.A.M.E., and live longer and better!

Geist Age Management Experts help you to bring nutritional and health theories together to create an organized approach to living

Located at

Simply Skin Medspa

longer and better.

in

Fishers

317-752-8958

Lifestyle and Hormonal Optimization Dr. Wagner CERF/CFM certified in Age Management Medicine and board certified in Emergency Medicine

Your path to success in regaining vigor and a zest for life starts with a G.A.M.E PLAN. INDIVIDUAL PROGRAMS: Nutritional | Exercise | Vitamin Supplement | Hormone Replacement

drwagner@geistagemanagement.com

www.geistagemanagement.com

14 activelife Guide |

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Geist Age Management Experts STAY IN THE G.A.M.E

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By Laura Marenco, PT

Fitness that six-pack. Wrong! I will not lie to anyone, and I refuse to tell people that by simply performing abdominal exercises they will be able to show off that six-pack at the beach in a few weeks. What I will say—and I am sticking to this because I am proof of it (science will also back me on this one)— is that clean eating, weight training, abdominal exercises, and cardio combined will expose a sexy, trim, and healthy mid-section.

Eating clean may seem hard at first, but once it becomes a lifestyle and you start seeing results, it’s all worth it. Once you feed your body with the right nutrients in the right amounts, combined with weight training, ab exercises three times a week, and cardio on most days of the week, your body becomes a fat-burning machine even at rest! It’s a matter of making fitness and health a lifestyle. And don’t do it just because you want to look good, but also because your health will thank you now and down the road.

Be Proud of Your Abs!

A

So now you may be asking yourself: Where do I start with the whole “eating clean” thing? Get rid of refined sugars, sodas, candy, white bread, and fast food. Focus instead on

typical question I get from clients and non-clients alike is:

eating clean sources of protein like chicken breast, turkey breast,

“How can I get abs?” I tell them they already have them;

fish, and raw nuts (to name a few); drink no less than a gallon

they just might have to work harder and eat cleaner in

of water a day; focus on fresh fruits and vegetables; and you

order to see them and strengthen them!

can even allow yourself a cheat meal once in a while. Add some supplements such as CLA and L-Carnitine to accelerate the fat

I could easily tell people that doing a hundred crunches a day

loss even more. Just remember—everything in moderation, and

every day will help them get rid of the muffin top and expose

you will be on your way to a healthy and trim set of abdominals!

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August 2011 |

activelife Guide 15

By Roger Spahr, MD

Fitness

Enhanced Athletic Performance about young athletes who have died during competitions or while training.

The reduction of metabolic acidosis during athletic endeavours improves performance, reduces fatigue, and improves recovery during repeated exercise. Several research articles have demonstrated improved performance by controlling these

W

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

—Hippocrates

hether a weekend warrior

variables. One study of running times in athletes using methods to remain in an alkaline state saw improvements in the 400- and 800-meter runs by 2.9 and 1.52 seconds, respectively. (Wilkes et al., 1983; Goldfinch et al., 1988) Lipolysis, or the breakdown of fat, is accelerated in an alkaline environment; so keeping your

or a paid professional

The athlete of today is generally under-

diet and exercise focused to reduce acidosis is

athlete, people are always

prepared for vigorous exercise. As a

more beneficial for weight loss. That is why

seeking ways to improve

consequence of lifelong poor nutrition, the

keeping your heart rate out of that “high zone”

performance. Often, by achieving the proper

athlete’s body lacks many of the essential

is better for weight loss than going all out in an

lifestyle and supplement regimens, you can

building blocks for proper development,

exhausting workout. Additionally, metabolic

improve your overall health as well as your

maintenance, and repair. These building blocks

acidosis is known to be associated with low

athletic performance. Have you ever known

include vitamins, minerals, antioxidants, and

levels of growth hormone. Alkalinization has

someone who has been working out for a

Omega-3 fatty acids.

been shown to double growth hormone levels in previously chronically acidotic people.

period of time, only to find themselves on a plateau? Worse yet, they may think they felt

A deficit in these building blocks combined

better before they even began their exercise

with dehydration creates a state of acidosis.

At the Ailanto Group, we specialize in

regimen.

This is further complicated by a decreased

setting up nutritional programs to enhance

oxygen delivery to all of the cells in the body.

the workout capacity in clients, as well as

Improved energy, increased endurance, rapid

Tissue activity is affected—all the way from

helping to correct metabolic imbalances. Our

recovery, increased muscle development,

the muscles that power your arms and legs to

staff uses a variety of specialized nutritional

injury prevention, improved memory, and

the nerve function that sends signals to your

products, while at the same time teaching the

mental focus are all targets that can be realized

heart to beat in a normal and regular rhythm.

correct way to look at food and how to utilize

through proper nutritional and lifestyle

This dehydration leads to thickening of the

it into the best program for each person. We

changes. These are often changed as a result

blood, which decreases oxygen levels and may

maximize hormones, nutritional biochemistry,

of a person’s enhanced growth hormone and

result in arrhythmias that can cause sudden

and diet to allow clients to become healthier as

improved nerve and blood vessel regeneration.

death. You may recall recent cases in the news

they become more physically fit.

16 activelife Guide |

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Douglas J. Ladika, M.Ed. MPAS, PA-C has joined Health and Wellness of Carmel in the practice of Family Medicine.

Could This Be Your Medical Home?

Remember when you could go to your family doctor’s office and have most all of your health care needs met? It was common for your health care provider to do your physical, perform annual exams for the women, provide care for the grandparents, do the well child checks, and take care of the entire family for chronic illnesses, in addition to handling acute needs such as sickness, injuries, “stitches,” and minor surgeries—even making the occasional house call. Your family practice provider’s office was the “one stop” for your medical and, often, emotional needs. He or she was your staunch advocate, friend, and trusted confidant.

As a certified physician assistant for over 34 years, I have had the privilege and blessing to have worked in many different specialties: neurology, orthopedics, psychiatry, emergency medicine, pediatrics, women’s health, internal medicine, urgent care, and my very favorite—family practice. Because of the training and experience gained through patient care in all of these areas, I am prepared to provide and enjoy providing full-service care to patients and their families.

Listening carefully to you is the most important skill. It is often what isn’t said—non-verbal communication—that enables an astute clinician to know what the real problems are. Healing begins when you feel deeply heard—when a thorough examination is performed and compassion is present. The patient–provider relationship is a sacred trust that allows both you and your health care provider to move in the desired direction toward health and wellness.

There are times when consulting an excellent specialist and obtaining referral for evaluation and management of complex or perplexing symptoms and/or findings is prudent. But a majority of your care for the whole family can be provided here at Health and Wellness of Carmel, where the experienced physician–physician assistant health care team of Douglas Ladika, PA-C, in collaboration with Dr. Clifford Fetters can provide care for everyone in your family.

As an experienced physician assistant and a professor at Butler University, I look forward to the privilege of providing compassionate, comprehensive, holistic health care for everyone in your family.

11900 N. Pennsylvania St. Suite 200 | Carmel, IN 46032 | 317-663-7123 WWW.HWOFC.COM

By Matthew Hume

Cover Story

Kicking the Obesity

Epidemic JULIE VORIS Hollywood. Glitz and glamour. Cameras

day at the YMCA, she had never thought

rolling. “The cabbie pulled up to this

of marrying her love of teaching with her

industrial building,” says Julie Voris of

love of fitness. “I started with one class,

her Hollywood experience. “This is it, I

then added another,” she says. “Three

thought? Tom Cruise could be next to

or four months into teaching my classes,

me, and I’d never know it!” Julie Voris,

I realized how much I looked forward to

this month’s activelife in the spotlight, has

teaching—I even got butterflies in my

been in the professional fitness industry

stomach. One morning I woke up and

for 10 years. This past March she got a

thought, ‘This is what I’m supposed to be

taste of the Hollywood life, filming the

doing with my life.’”

new P90X 2 video coming out later this year. When Turbo Jam was launched,

Those first years of teaching weren’t

Julie was one of the first casts on QVC

always glamorous; sometimes it was

to demonstrate the workout. “Being

more a matter of finding an open space

backstage at a live, national TV show

and calling it a classroom. “I taught in a

was a really neat experience.” Originally

fish hatchery in Wisconsin,” she recalls.

from a small Illinois town, Julie is proof

“It smelled like bat poop, but I wheeled in

that it doesn’t matter where you come

a boombox and we got to work. I loved

from; it’s what you do.

it.” Over time, Julie picked up more and more classes, and she began to gain

Julie’s “ah-ha” moment came while sitting

accreditations. “Eventually, I discovered

on a bench at a YMCA. She’d been

a group kickboxing class called Turbo

taking Group X classes for only a few

Kick—and I absolutely love this!!” she

months, when one afternoon while taking

says through a big smile. She began

a break, her instructor sat down beside

conversation she had on that bench

teaching Turbo Kick, and not long after,

her on that bench with a proposal. “She

shifted the direction of her life forever.

Julie saw that the California-based

said, ‘You need to start teaching—and

She had been a high school English

company was hiring presenters to train

it needs to be in January,’” Julie recalls.

teacher for several years. She loved living

others to be instructors. “I carried the

“That was only a few weeks away!” The

a healthy, active lifestyle. But until that

application around for at least two months

18 activelife Guide |

August 2011

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“This is what I’m supposed to be doing with my life.”

PHOTOGRAPHY BY DAN BRAND

Cover Story before my husband succeeded in convincing me to submit it,”

She reminds us that if we’re eating healthy in the grand scheme

she says. Julie has been with the company now for nearly eight

of things, one unhealthy but very enjoyable splurge isn’t so

years, working throughout the Midwest. “Working for Turbo Kick

horrible. “I want to live to 110—the only way is to find balance.”

has led me to a better understanding of what the big picture of fitness is,” she says. For Julie, the question isn’t one of getting

Julie is a force of nature, bursting with a strong thirst for life and

someone to come to this class or that one. It’s about how she

healthy living. And it’s easy to get caught up in her excitement.

can change lives using fitness as a tool.

But for such a powerhouse personality as Julie possesses, her nutritional philosophy boils down quite simply. “It’s not rocket

And what better place to start changing lives than in her own

science,” she says. “We all know we should avoid the sweet stuff

home. With three active

and that we shouldn’t run

daughters, Julie knows it’s

through the drive-thru at

up to her and her husband,

McDonald’s—it’s mostly

Jeff, to set the example.

common sense.” An elite-

“Food is a complex issue,

level athlete will need to

for females especially,”

more clearly define his

Julie says. “For as much

or her nutrient intake, but

information as is out

for the average person,

there, so much of it is

Julie says it’s not really

contradictory.” With her

that complicated. “Eat a

middle daughter heavily

sensible breakfast, lunch,

involved in dance, it’s even

and dinner each day, with

more important for Julie to

two snacks in between,

help her understand that

and drink lots of water.

food isn’t a demon. “When

Eat clean—if you can’t

I talk to my girls, I present

pronounce the ingredients

food as the way we fuel our

on the box, you probably

activities for the day. I get

shouldn’t eat it.” If you’re

them to think about how

not accustomed to it, of

the food they’re eating will

course, eating sensibly

help them through three

takes some practice

hours of dance, or how

and determination. “The

what they’re drinking will

question you need to be

keep them hydrated for

asking yourself is, ‘How

color guard practice. You

does what I’m eating fit

don’t eat to look good. You

into the big puzzle?’” Julie

eat to feel good.”

suggests. “It’s not about one meal on one day—it’s

I asked Julie what advice

about eating right, day in

she could offer to those

and day out.” If your habit

who turn to food for

is to pick up fast food on

comfort. “When people have weight to lose, food’s not really

the way to work in the morning, make a change! “Carry healthy

the issue,” she says. “It’s a placebo—some turn to shopping,

snacks with you—reach for a handful of cranberries and a stick of

some turn to food.” Julie says the first step is to realize that

string cheese instead,” she says. That’s a whole lot healthier than

food is attempting to fill a void; the next step is to replace that

the drive-thru.

compulsion with a healthier choice. “It’s OK to treat yourself,” she says. “Tweak that hazelnut mocha to be as good for you as it can

You can find Julie teaching kickboxing, strength classes, and a

be, but enjoy it in the context of a large, clean, wonderful diet.”

Pilates/yoga blend at Lifestyle Family Fitness in Fishers, at the

20 activelife Guide |

August 2011

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Fishers YMCA, and at a new studio at 62nd and Keystone called Yoga Monkey. But these days, Julie has a personal love affair with hot yoga. “When I teach, I worry more about my class. In hot yoga, I can focus on doing what’s right for my body that day,” she says. “Some days are more restorative; some are spiritual; some are more physical. I like the philosophy behind yoga—to examine the internal life.” Hot yoga helps keep Julie fresh and energized when it comes to teaching her own classes.

Last month we shined the spotlight on Natalie Smiley, who you may recall was a former Pacemate. Julie has a Pacemate connection, too—she trains the team! “This is my fourth season with them,” she says. “I work with them twice a week on fitness—how they fuel their bodies, making good food choices, flexibility and strength, some cardio.” As with her own girls, Julie’s goal is to help the Pacemates see how fitness can be part of the big picture. “I like working with these girls—it’s great to work with people who can keep time to the music!”

With so many gyms to choose from and so many home-workout DVDs available, Julie admits there’s a great deal of competition in the fitness world. But Julie isn’t one to compete when it comes to combatting obesity.

“I passionately and adamantly believe that we in health and fitness should be on the same team,” she says. “We are in this together.

Do I want people to take my class? Yes. But ultimately, I want them to move. The sooner we’re all on the same team, the more lives we can save from obesity.” Whether it’s one of Julie’s kickboxing classes, a P90X workout, your own personal trainer, or your own unique brand of workout, get moving.

“People are capable of doing so much more than they give themselves credit for,” Julie says. “Make yourself a priority, and when you hit that balance, it just feels good.” In finding that balance, you might just discover your own “ah-ha” moment.

By Cory Black, MD

Fitness

S

Belly Fat

hed

include a good source of protein and should avoid processed foods and refined sugars.

Processed foods and refined sugars such as fructose actually increase our cravings for food and decrease our sensitivity to insulin response, making us feel hungry when we shouldn’t. Following a healthy meal plan is key to keeping our engine running optimally.

In addition to making sure we have the ingredients for diet and exercise, there are a couple key supplements that can help by targeting fat, helping to curb cravings and boosting metabolism.

Target Fat Cells with CLA CLA (conjugated linoleic acid) is a fatty acid known for promoting good health. Studies have shown that including CLA in a healthy diet reduced fat in the legs and abdomen area for women and in the abdomen area for men. Participants lost from 1.5 to 3 pounds by simply adding a CLA supplement to what they were already doing.

CLA has been found to improve fat metabolism and prevent its storage by helping glucose pass into muscle cells more effectively, preventing it from being converted into fat. In addition, CLA helps fat enter the cell membranes of muscle and connective tissue, where the fat is burned for fuel. It also interferes with a substance in your body called lipoprotein lipase that is used to store fat in your body.

A lot of us want a tighter and more toned core, and we often think the key is lots and lots of ab workouts. Crunches have their place in developing a strong inner core, but they don’t do a whole lot for burning the body fat that hides those abdominal muscles. A combination of diet, calorieburning exercises, and some help from supplementation can help you to shed stubborn belly fat.

CLA is a great stimulant-free supplement that can be used continuously to help reduce stubborn fat. You will find it to be a helpful part of any effective abdominal fat-loss formula.

Curb Cravings with Irvingia The San Bushmen, natives of South Africa, have taken a native cactus plant called hoodia gordonii for many generations for sustenance in the wild. Another advantage is that it provides appetite control during their long

When it comes to diet, get on a healthy meal plan that includes five or six smaller meals; this helps keep metabolism higher throughout the day. Each meal should

22 activelife Guide |

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hunting trips. Hoodia, also called irvingia, is a useful weight-loss supplement, as it reduces cravings and helps one stick to a new diet.

Studies have concluded hoodia gordonii affects nerve cells in the hypothalamus which monitor blood glucose levels, thereby helping to regulate appetite. When we don’t eat while dieting, the hypothalamus gives a “hungry” signal as our glucose levels fall.

Hoodia is thought to work by releasing a chemical compound similar to glucose, but one that appears to be a hundred times stronger. The brain receives this as a signal of being satiated and decreases the body’s appetite.

One study performed in South Africa showed dramatic effects. The study looked at excessively overweight participants taking 1 gram of hoodia a day with no further instructions regarding exercise and diet. Over 28 days, they lost, on average, 3.3% of their body weight, or around 10 pounds. What is interesting is that hoodia was effective in helping a worst-case participant reverse a terrible dietary trend and may be useful in helping anyone stick to a new diet.

Boost Metabolism A thermogenic can be a way to give your metabolism a boost and can be useful for short periods to meet a fat-loss goal.

Thermogenics contain caffeine and other herbal spices, such as a green tea extract, that raise our basal metabolic rate—that is, the energy the body burns while basically doing nothing.

A thermogenic works by helping your body burn an extra 150 to 200 calories a day that it normally would not. One pound of fat is approximately 3500 calories, so over a month, a thermogenic helps lose an additional 1 to 2 pounds of body fat. It is best to use a thermogenic for 2- or 3-month periods with breaks, because just as with coffee, your body can become accustomed to a stimulant.

Back to School

Issue

Is Your Blood Pressure or Cholesterol Too High?

Are You at Risk for Diabetes or Osteoporosis?

4

The components of our program will get you healthy and change your life!

1. Weight Training 2. Cardio 3. Nutrition 4. Accountability Work with one of our expert personal trainers in a small group of 1-4 women for as little as $19/session.

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317-641-8600

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Stop in for a FREE Meal Plan Guide!

August, 2011.

Training

PHOTOGRAPHY BY DAN BRAND

Full–Body Ro u t i n e f or

Busy

Schedules Get Back in Shape with Tracy’s Secret Routine.

Welcome Tracy Fitness Model Tracy Van Pelt joins the activelife Guide family.

24 activelife Guide |

For more routines you can do at home, visit activelifeguide.com

August 2011

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1. stability ball roll–up TARGET MUSCLES: rectus abdominis SET UP: Get in a push-up position with your hands flat on floor, shoulder-width apart. Place your feet on a stability ball with your toes pointing behind you. Your body should form a straight line from your head to your heels [A].

ACTION: Slowly draw your knees towards your chest, directing your tailbone toward the ceiling [B]. Pause, then extend your legs back to the starting position.

Immediately repeat.

A B

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activelife Guide 25

Training

C

B

2. pliĂŠ squat with calf rise TARGET MUSCLES: gluteus maximus, quadriceps, hamstrings, gastrocnemius SET UP: Stand with your legs wide, toes pointing out at 45-degree angles. Hold a dumbbell with both hands, arms extended in front [A].

A

ACTION: Bend your knees to lower your body into a squat, keeping your upper body tall and ensuring your arms stay parallel to the floor [B].

As you rise to standing, press up onto the balls of your feet and lower your arms [C]; hold for one or two counts, then slowly drop your heels to the floor and repeat.

3. box jump TARGET MUSCLES: gluteus maximus, quadriceps, hamstrings SET UP: Stand with your feet shoulder-width apart in front of an exercise step.

ACTION: Squat down [A], then jump onto the step, keeping your feet wide [B].

As you land, sink into a deep squat, aiming to get your thighs parallel to the ground [C]. Stand, then hop backward off the step to return to the start. Repeat for your set.

26  activelife Guide |

August 2011

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A

www.activelifeguide.com

B

C Back to School

Issue

4. lunge with torso rotation TARGET MUSCLES: quadriceps, gluteus maximus, anterior deltoids, internal and external obliques SET UP: Stand with your feet hip-width apart, holding a single dumbbell with both hands, arms extended in front [A].

ACTION: Step your right leg forward, bending both knees to drop into a lunge [B]. When your left knee is an inch or two from the floor, rotate your torso to the right, then left [C]. Keep your arms in front of your chest at all times. Return to the center and stand. Repeat, alternating legs with each rep.

A

C

A

B

5. dumbell bent–over row B

TARGET MUSCLES: latissimus dorsi, rhomboids, trapezius, biceps brachii, rear deltoids SET UP: Stand with knees slightly bent, leaning forward, holding a dumbbell in each hand in front of your legs, palms facing your thighs [A].

ACTION: Pull both dumbbells smoothly by driving your elbows up and back, keeping your arms in close to your sides, avoiding the use of momentum [B]. Pause for one count at peak contraction, then slowly return to the starting position.

6. upright dumbbell row TARGET MUSCLES: anterior and lateral deltoids SET UP: Wide stance, knees soft, abs contracted, hold dumbbells with palms facing in, your arms making a 90-degree angle [A].

ACTION: Exhale and drive your elbows up and out until they are in line with your shoulders [B]. Slowly return your arms to the starting position.

A

activelife Guide strongly recommends that you consult with your physician before beginning any exercise program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

B

By Chuck Lehman

Health

“T”It Up

It’s Time to

i

I

ndiana is home to 527 golf courses. Indianapolis supports over 30 courses, and the surrounding counties are home to another 60 or so. If you want to head out for a quick tuneup, there are several par-three courses to choose from as well as numerous nine-hole facilities.

Within the area there are even several courses that rank as some of the best in the nation and have hosted multiple PGA events.

But while many will spend the summer focused on a ball sitting on a tee in the ground, the real “T” in this article is for TESTOSTERONE. It’s the hormone that plays a big role throughout a man’s entire life.

It’s a prime driver of puberty, responsible for the change in voice tone, the development of muscles, and the growth of body hair. Without testosterone there would be no facial hair, and it controls the appetite for sex and the production of sperm.

Basically, it’s the hormone that makes a man a man.

Decline in testosterone levels can be a part of normal aging.

However, testicular cancer and its treatment can also deplete hormone levels. Pituitary and thyroid diseases, injuries to the testes, lifestyle, and even diet can impact testosterone levels as well.

Age-related loss is gradual and typically drops about 1% a year

28 activelife Guide |

beginning at age 40. In addition to the role aging plays, men that are obese have significantly higher odds of having lower levels. There is also increased risk of low testosterone in men with diabetes and high blood pressure. Research continues to determine the relationship between low testosterone and numerous other health conditions.

Sometimes symptoms are not recognized because they are gradual, but over time there can be a significant impact on quality of life, and it can be hard to make the connection due to the lack of a proper diagnosis.

risks for health problems. As with all medical issues, you should consult your doctor for the best form of treatment.

Ladies, you already know that men do not have a monopoly on golf. However, it may surprise you to know that men do not have a monopoly on testosterone, either.

Testosterone belongs to a class of male hormones called androgen, but the ovaries produce estrogen

and also small amounts of testosterone. The highest natural production for women happens in their 20s. Levels typically drop to nearly zero by age 40, but recent studies show there are benefits to increased testosterone levels in specific situations. Again, check with your doctor for the best treatment for your situation.

With summer in full swing, it’s a great time to tee it up. Just make sure you take time to check your testosterone.

Professional athletes at the top of their game are usually very healthy and have fewer issues than the general population.

However, cyclists, football players, and others in full-contact sports can be at risk because injuries can impact how the body efficiently produces hormones.

And for those of you who don’t fit in that category, a poorly aimed fastball from your little leaguer can be equally damaging.

If you have any doubt or concerns, a comprehensive testosterone blood test is simple, quick, and costs less than the average round of golf. Low levels can be effectively treated with skin patches, gels, mouth patch, and injections. Maintaining needed levels will improve overall quality of life and reduce

August 2011

|

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Back to School

Issue

Lemon–Garlic Shrimp Skewers

Recipe

Ingredients

2 tablespoons kosher salt 2 tablespoons sugar 2 to 2 1/2 pounds peeled, deveined shrimp (12 to 15 per lb.), rinsed and drained 1/4 cup olive oil 1/4 cup chopped parsley 1 tablespoon grated lemon peel 2 or 3 cloves garlic, peeled and minced 1/2 teaspoon fresh-ground pepper Lemon wedges

[ ] Squeeze your lemon.

Preparation

1. In a bowl, mix salt and sugar. Add shrimp and stir gently to coat. Cover and chill 45 minutes to 1 hour. Rinse shrimp well and drain; also rinse and dry bowl.

2. Return shrimp to bowl. Add olive oil, parsley, lemon peel, garlic, and pepper. Mix to coat. Thread shrimp on metal or soaked wooden skewers, running skewer through the body once near the tail and once near the head end of each shrimp so it looks like the letter C. 3. Lay shrimp skewers on an oiled barbecue grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook, turning once, until shrimp are bright pink and opaque but still moist-looking in center of thickest part (cut to test), 5 to 6 minutes total. Serve with lemon wedges to squeeze over shrimp.

IN GET BACK H SHAPE WIT THY THIS HEAL MEAL!

Nutrition

Calories: 161 Calories from fat: 47% Protein: 19g Fat: 8.3g Saturated fat: 1.2g Carbohydrate: 1.6g Fiber: 0.2g Sodium: 259mg Cholesterol: 140mg

Lemons

can help strengtHen blood vessels and will help you with High Blood Pressure.

Lemons

can also help increase Metabolism.

For more recipes, go to our website: www.activelifeguide.com/recipes www.activelifeguide.com |

August 2011 |

activelife Guide 29

activelife

Success Story

By Kim Brenton

“Diets are temporary; lifestyles are not.”

BEFORE

“I’ve found my results are 100% rewarding. It’s a guaranteed investment!”

Age: 26 Height: 6’ 1” Weight before: 270 lbs Weight now: 188 lbs Location: Indianapolis, IN

AFTER

Occupation: NASM Certified Personal Trainer Favorite move: concentrated dumbbell curls Favorite clean snack: MHP chocolate protein pudding Kevin Shook wakes up each day psyched about

He kept protein shakes to post-workout only due

having another day to progress further in his

to the quicker digestion of shakes over food,

fitness journey; but things haven’t always been

but kept the rest of his protein sources to whole

so peachy for Kevin.

foods.

Prior to his transformation, he felt lazy,

Kevin began his contest prep at 242 lbs on

depressed, and had a negative outlook on

February 26, 2011, and dropped down to 188 lbs

a daily basis. Kevin, at 6’1”, was tipping the

on June 17, in time for the bodybuilding show

scale at 270 lbs. In March 2009, he hit rock

the next day. He ended up placing 5th in Men’s

bottom and decided it was time for a change.

Novice!

Hearing comments about being overweight and “fat” nicknames gave him the wake-up call he

In the midst of training for his first show and

needed. Luckily for Kevin, a positive light during

getting acquainted with the fitness scene, Kevin

his journey was his amazing friends and family.

received his NASM personal trainer certificate

“Just a phone call or text message, and they

and currently trains clients at two local fitness

can shine just enough light to help me see past

clubs. Kevin says that his personal training

the donuts and see the overall consequences,”

clients, along with his friends, family, and

and a sedentary lifestyle. He also leans on his

says Kevin.

coworkers, have all impacted his successful

family and friends. “I need to thank them [family,

fitness journey and that they have all given him

friends, coworkers and personal training clients]

the drive to make his personal transformation

for being behind me to give me a swift kick when

happen.

motivation was low.”

sizes. Then Kevin set what he calls his “biggest,

Although Kevin has come such a long way, he

Although Kevin is committed to living a healthy

best highlight goal”—to compete in his first

wants to emphasize that this was no easy task.

lifestyle, he plans to return to a more relaxed

bodybuilding competition at the OCB Circle City

“The hardest part [of my healthy transformation]

diet after his next competition, as bodybuilders

Championships held on June 18, 2011.

was everything,” says Kevin. He believed

are required to follow an incredibly strict diet

the harder the task, the more rewarding the

during their contest prep. “Diets are temporary;

In order to prepare for this huge goal, Kevin

outcome. “I’ve found my results are 100%

lifestyles are not,” says Kevin.

followed a strict training regime consisting of

rewarding. It’s a guaranteed investment!”

morning cardio five times a week, followed by

Kevin says his life has changed in so many ways

Kevin’s advice for others ready to make a

an evening lifting session four times a week,

after his transformation, from ridding himself of

healthy change is simply to take the step!

focusing on one body part per session. He

prescribed medications for health conditions

“The journey to a healthier you can and will be

changed up his training every fifteen days during

related to being overweight, to obtaining

the most rewarding step you’ll ever have the

his contest prep in order to continue seeing

discipline, confidence, and self-respect.

opportunity to take.”

The Journey His journey began with simple goals of losing a couple pounds and dropping a few clothing

changes in his physique. He also followed a strict nutrition plan consisting of lean proteins

Motivation

such as chicken breast and ground turkey, along

To keep himself motivated in his new healthy

fitness, or nutrition goal that you would like to

with healthy carbs—like steel cut oats, sweet

lifestyle, Kevin looks through old photos of

share with our readers, please contact us at

potatoes, and vegetables such as green beans.

himself to see the result of poor diet choices

30 activelife Guide |

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|

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If you have recently accomplished a health,

kbrenton@activelifeguide.com

Back to School

Issue

Community Photos Be active, live well

Run Into Yoga Location: Broad Ripple Date: July 16, 2011

IRONMAN 70.3 MUNCIE Location: Muncie Date: July 9, 2011

Tour de Cure Location: Indianapolis Date: June 15, 2011

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FOR YOUTH DEVELOPMENT FOR HEALTHY LIVING FOR SOCIAL RESPONSIBILITY

JOINING THE YMCA JOINING THE YMCA IS GOOD FOR IS GOOD THE HEARTFOR

THE HEART

At the YMCA, we exist to strengthen community. Together with people like you, we nurture the potential of kids, help people improve their health, and provide opportunities to give back and support neighbors.

At the YMCA, we exist to strengthen community. Together with people like you, we nurture the potential of kids, help And create meaningful change not only for you, but also for your community. people improve their health, and provide opportunities Multiple of Greater Indianapolis to give YMCA back and support neighbors.

So join our cause.

branch locations to serve you!

So join our cause.

For facilities and programs, please visit or call:

www.OurCauseIsYou.org 317.266.9622

And create meaningful change not only for you, but also for THE YMCA OF GREATER INDIANAPOLIS your community.

Multiple YMCA of Greater Indianapolis branch locations

FOR YOUTH DEVELOPMENT FOR HEALTHY LIVING FOR SOCIAL RESPONSIBILITY

Market Place INTERESTED IN ADVERTISING? CALL 317.776.1689 OR E-MAIL ADVERTISING@ACTIVELIFEGUIDE.COM

WELLNESS - YOGA

PERSONAL TRAINER Laura Marenco is a fitness professional with over 10 years of experience.

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Are you looking for a progressive, growing company that values your opinions and creativity?

We want to hear from you!

Please submit your resume through our website or contact us at

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Guide

is looking for Fitness Models!

activelife Guide is looking for ambitious candidates who are well–organized, tenacious and have solid phone and in–person skills. The ideal candidate will also have prior print media sales experience and an entrepreneurial outlook.

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activelife

Send us a brief e-mail, including pictures, and tell us why we should consider you for our magazine.

epena@activelifeguide.com

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providing hope

More than 1.5 million women and men will be diagnosed with cancer this year. That’s why the St.Vincent Foundation is providing support for those facing this disease by sponsoring the Walk of Hope on October 1, 2011 in Carmel.

Come join the Women of Hope and participate in the 1 or 3 mile Walk of Hope and inspirational Opening Ceremonies! Visit the Village of Hope Community Fair featuring free health screenings, a Kid’s Zone, entertainment, shopping, food and more at Coxhall Gardens 10:00 a.m. - 4:00 p.m.

To learn more or to register, please visit stvincentwomenofhope.org.

stvincentwomenofhope.org