ACTIVE
AROO!!!
THE INDIANA SPRINT SPARTAN RACE
BE ACTIVE - LIVE WELL!
It's All
ABOUT BIKES Matt Tanner
SUMMER
SUN DAMAGE ? OUR
BEER
guide
Favorite Pre–Fall
2016 LOOKS
B est regional
LIGHT UP YOUR WORLD!!
CAMPGROUNDS
AUGUST 2016
Local Customer
ECRWSS
Carmel, IN Permit No. 47 U.S. Postage Paid Presorted Standard
>DO YOU NEED TO TAKE SUPPLEMENTS IF YOU EAT A GOOD DIET?
THE NEW 2016 SUBARU
IMPREZA
Impreza Limited models shown
Buy a new 2016 Impreza 2.0i starting at
$18,295
Tax, title, and documentation fee due at signing. WAC. Includes all incentives. See dealer for details. Security deposit waived. Offer ends 8/31/16.
TomWoodSubaru.com 888.408.7559 3300 E 96th St Indianapolis, IN 46240
The Car You Want. The Way You Want.
D r i n k s We l l W i t h O t h e r s .
Campari Basil Mojito
Aperol Margarita
sangioveseristorante.com • 2727 East 86th Street, Indianapolis, IN 46240 • Ironworks Building • 317.757.5913 1 / 2 P r i c e d B o t t l e s o f Wi n e M o n d a y ' s
14
Aug 16
IT'S ALL
Volume 9. Issue 07. (#107)
ABOUT BIKES
ACTIVE
ACTIVE
LIFE MAGAZINE
MAGAZINE
Editor-in-Chief / Co-Founder EDUARDO PEÑA
Executive Editor / Co-Founder JUSTYNA DORUCH
Matt Tanner
Senior Writer MATTHEW HUME
Contributing Writers ROBERT JACKSON TATUM PÉREZ REBECCA SCOTT
Photography EDUARDO PEÑA
Art ROGER PEÑA
Marketing Director ISMAEL PEÑA
Circulation USPS (Direct Mail) ACTIVE LIFE MAGAZINE
Contact Us INFO@ACTIVELIFEGUIDE.COM
Comments & Feedback EDITORIAL@ACTIVELIFEGUIDE.COM
Departments:
Photography By Eduardo Peña
BEAUTY/COSMETIC __________________
21 STRONG LEGS They start with pain-free joints.
HOME/GARDEN _____________
8 SUMMER SUN DAMAGE? Don't let your love of the sun ruin your best features.
24 DO YOU NEED TO TAKE SUPPLEMENTS IF YOU EAT A GOOD DIET?
32 LIGHT UP YOUR WORLD Proper lighting can make or break a living space.
EAT+DRINK ___________ 28 ACTIVE LIFE BEER GUIDE Local breweries are all the rage. Consider this a lesson in Craft Beer 101.
FASHION/STYLE ________________ 12 OUR FAVORITE PRE–FALL 2016 LOOKS Start bidding summer adieu—fashionably.
HEALTH/WELLNESS __________________ 20 AROO!!!
the indiana sprint spartan race
Active Life Magazine is published monthly by Active Life Guide Corp. 597 Industrial Dr., Carmel, IN 46032; Copyright by Active Life Guide Corp. Active Life Magazine and Active Life Guide are registered trademarks of Active Life Guide Corp.
4
ACTIVE
LI FE MAGAZINE | A UG UST 2 0 1 6
TRAVEL/EXPLORE _________________
Subscriptions SUBSCRIBE@ACTIVELIFEGUIDE.COM
With so much to embrace, how can anyone not live the active life!
36 BEST REGIONAL CAMPGROUNDS Fall can be an excellent time to go camping. Start planning now!
Active Life Magazine 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 Active Life Magazine from any claims.
AC TI V E L I FE GU I DE . CO M
C
M
Y
M
MY
Y
July 1 2016 b ai pdf.pdf 1 7/11/2016 9:33:02 PM
Only One Group Puts It All Together, Naturally We provide holistic, functional medical care for both children and adults. Our mission is to work in partnership with our patients to develop an individualized health plan focused on prevention thatincludes proactive strategies supported to help them achieve and maintain optimal health. For those who do not enjoy ideal health or suffer from health problems and illness we will determine the rootcause of the problem and we will design a treatment program that will allow the body to repair itself.
Cancer Treatment Lyme Disease Drug & Alcohol Treatment Anti-Aging Cell Therapy Fibromyalgia / Chronic Fatigue IV Therapy Ozone Therapy Heavy Metal Detox Women’s Health Pediatric Care Well-Baby Care Clifford Fetters, MD Bruce Thomas, MD Jerry Weber, ND Lyn Williams, DM Deanna Kirk, FNP-C Amanda Patchett, FNP-C 11900 N. Pennsylvania St. Suite 200, Carmel, IN 46032 www.hwofc.com (317) 663-7123
MY
K
EARLY DETECTION SAVES LIVES One in 8 women will be diagnosed with breast cancer in their lifetime. With two 15 minute non-invasive, painless tests, Thermography scans can alert you to changes that may indicate early stage breast disease. We establish a base-line and do another scan to check for changes. Although Thermography cannot diagnose cancer, a scan might detect tumor development when it is the size of a pin head.
That is 3 to 5 years before a mammogram can do so! Now, you can detect changes in your 20’s, with no radiation or compression.
(317) 663-7123 www.hwofc.com
When used as part of a multimodal approach (clinical examination + mammography + thermography) 95% of early stage cancers will be detected.
Hamilton Surgical Arts Dr. Chris Lowery & Dr. Robert Jackson
Stem Cell Facelift Restore a more youthful appearance and rejuvenate your facial contour without surgery!
$4,500.00
Call Today For Your Free Consultation
Enhance your results! Micro-Needling Sculptra 4 treatments for $550.00
Ask about PRP Enhanced Facial Rejuvenation! 9660 E 146th St. Suite 100, Noblesville, IN 46060 317.773.6677
ACTIVE
LIFE MAGAZINE
Protect your face, preserve your beauty
BEAUTY AND COSMETIC
A C T IV E LIF E G UIDE .COM
7
Beauty and Cosmetic
By Robert F. Jackson, M.D./ Happy Clinic Indy
Summer SUN Damage?
Tips for Repairing and Rejuvenating the Skin
T
he summer sun and warm temperatures are enjoyable, but being outdoors without taking proper precautions can
cause our skin to pay the price. Sun damage can lead to premature
aging of the skin, wrinkles, dark blotches, significant dry skin and possibly skin cancer.
Because the summer is almost over, it is imperative that we do all we can to rejuvenate and repair the damage that has been done to our skin.
Let's look at the various rays or wavelengths
of sunlight to understand the damage they cause to our skin:
• Ultra Violet A (UVA): This type of ray has the longest wavelength and actually penetrates the deepest layer of skin called the dermis. Damage to this layer causes activation of free radicals that promote skin aging. • Ultra Violet B (UVB): This wavelength penetrates the upper layer of skin called the epidermis. This causes sunburn, allergic reactions, and overexposure that can yield skin cancer. Literature states that after only six instances of sunburn, you have double the risk of developing a melanoma. • Ultraviolet C (UVC): These are the most damaging rays. Fortunately, they are most often filtered by the ozone layer. • Infra-red (IR): These rays, in the form of heat, can cause changes in collagen, skin elasticity and your immune system. These damages occur over time and are cumulative. But
8
ACTIVE
it is never too late to begin a skin regimen to prevent further damage and possibly reverse some of the damage to your skin that has already occurred. Sunscreen, Sunscreen, Sunscreen: The most significant key to radiant skin is the use of sunscreen. Protecting your skin does not end with the summer months. Daily use of sunscreen lowers long term risk of skin cancer. We recommend a sunscreen with a rating of 30 SPF or higher. A good rule of thumb is to multiply the SPF by 2 to determine the number of minutes you can be in the bright sunlight before reapplying sunscreen. It is important to consult with your cosmetic surgeon or skin specialist to determine the best product for you. Exfoliate: After exposure to the harsh summer sun, there is often a build up of stratum corneum (this is the dead outermost layer
LI FE MAGAZINE | A UG UST 2 0 1 6
of the skin), causing your skin to appear rough and blotchy. The leftover remnants of sunscreen can collect in areas of dryness resulting in a loss of skin smoothness and brightness. Your skin care physician or cosmetic surgeon can advise you on a good exfoliating facial cleanser. There are many products on the market. Those containing alphahydroxy acid (AHA) work well. Loofahs, cleansers with microbeads, and mechanical exfoliation devices all help remove dead skin and lead to a healthier, brighter appearance. Lighten: A good skin lightener helps disperse accumulations of dark, unwanted color. Products that contain hydroquinone are commonly recommended. However, some patients feel that hydroquinone is too harsh. An excellent non-hydroquinone product, “Lytera,” contains four ingredients that effectively reduce the appearance of skin discoloration and dark spots. We also recommend Retin-A or a similar product. Our preference is “Retinol,” which is formulated to reduce irritation of the skin and redness. We suggest use at night before bedtime to promote cell turn over, tightening of the skin, and more even tone and texture.
of the HA we had at age 20. Products containing hyaluronic acid help lock in moisture, keeping the skin healthy, resilient and supple. Moisturizer: Choose your moisturizer very carefully depending on whether your skin type is oily or dry. If your skin is oily, a lighter product may be indicated. Check with your cosmetic surgeon or skin care physician. Rejuvenate: In our office, we advocate products containing growth factors. Our preferences are TNS Essential Serum or TNS Recovery Complex. These products improve the appearance of fine lines, skin tone and texture. They work synergistically with the peptides of the skin to help support the skin. The antioxidants help prevent free radical damage. Summer is now winding down, and it is a great time to come and see your cosmetic surgeon or skin care physician. This article has only touched the surface of the products and techniques available to slow down sun damage and repair the damage already done. In skin care, an ounce of prevention truly is worth a pound of cure.
Hydrate: The summer sun, swimming pool chlorine and saltwater all cause significant drying of the skin. Our skin naturally contains hyaluronic acid, a “water loving molecule.” After age 20, we begin to lose our hyaluronic acid, and by age 40 to 50, we only have 50 percent
AC TI V E L I FE GU I DE . CO M
Emerge
Body Transformations Enhance • Evolve • Emerge
Finally: Enjoy, relax and lose weight at the same time! 1st Time in the USA INSTANT WEIGHT LOSS Total Body Detoxification
. EAYN§
" K 9 R 3ESSI 4OD REE & ST 3ESSI &
for accelerated results 435 Virginia Ave Suite 1600, Indianapolis, IN 46025 317-759-1135 www.emergebodytransformations.com
USE PROMO CODE FRIEND10 ON YOUR NEXT PURCHASE
AT MICHELLEMAROCCO.COM
ACTIVE
LIFE MAGAZINE
Don't ever let the season put a damper on your style.
FASHION AND STYLE
A C T IV E LIF E G UIDE .COM
11
Fashion and Style
Our
Favorite Pre–Fall 2016 LOOKS
W
e are still enjoying summer, but fall is approaching faster than you think. While we don’t want to jump into Fall/Winter styles just yet, we thought it was the perfect time to give you a little taste of what’s to come by showcasing two of our favorite looks from one of our local boutiques prefall 2016 collections.
1. The Collegiate Sweatshirt Photography by Eduardo Peña | Model Marie Minella Smed by LZModel
CURRENT/ELLIOT
2. The Stiletto Skinny Jeans CURRENT/ELLIOT
3.Dolce Vita Niki Booties 4. The Collegiate Sweatshirt CURRENT/ELLIOT
5. The Boyfriend Rolled Short CURRENT/ELLIOT
6. Dolce Vita Zoya Sneakers
Shop Current/Elliot’s entire collection Friday August 19th 12.00-6.00pm at beauty + grace boutique Carmel City Center 12
ACTIVE
LI FE MAGAZINE | A UG UST 2 0 1 6
AC TI V E L I FE GU I DE . CO M
Agency
751 Hanover Place Carmel City Center Hours: M-F, 9:30-6:00 Sat, 9:30-4:00
Follow us at Instagram and Facebook @ shopbeautyandgrace
It's All
ABOUT BIKES Matt Tanner
14
ACTIVE
LI FE MAGAZINE | A UG UST 2 0 1 6
By Matthew Hume
AC TI V E L I FE GU I DE . CO M
Photography By Eduardo Peña
ACTIVE
LIFE MAGAZINE
And Matt Tanner knows a thing or two about 'em... Spend just 20 minutes with Rollfast CEO Matt Tanner, and you'll understand me when I say that the sport of cycling absolutely consumes the man. Not that that's a bad thing, especially when you're running a nonprofit dedicated to promoting better health through cycling, and providing training opportunities for young, promising Indiana cyclists. When I met with Matt a few weeks ago at a local cafe, it wasn't hard to spot him, decked out in his Rollfast cycling kit, geared up to head out on an hour-or-so-long ride on the Monon Trail. (I'd found him on a “rest” day.) “My coach, Tom Danielson, sends me a week-long training plan, which we adjust as goals are met or not met,” Matt explains in answer to my question about his training regimen. “Yesterday, I did a two-hour ride with some pretty intense intervals, called VO2 max—so it's like giving maximum effort for four minutes, then resting—it was a 40mile ride, a typical day.” Matt's training right now for the Indiana State Time Trial, coming up in mid-August. After that, he says, his time will be devoted almost exclusively to the Rollfast Gran Fondo, the organization's most high-profile fundraiser and communitybuilding event of the year. I found it a little hard at first to get a man so completely devoted to the sport of cycling to talk about his past life as a web designer. But a little perseverance paid off. “I studied computer graphics at Purdue, and when I graduated I was on the very front-edge of Internet web development,” Matt says. He worked for about 15 years, doing web design and development, and for the first several years, Matt took pride in being one of the few people who understood both the graphic design and coding aspects of building web sites. “It was really cool to be
H
doing something no one else was doing, and for a couple of big clients.” But as time marched on, and coding became more and more accessible to anyone with the interest and some basic aptitude for it, the thrill of being on that cutting-edge wore off. “By the time I met my wife, Chris, the romance with web design was over, so to speak.” And so Chris floated an idea by him: Why not quit and put his mind to use doing something he was passionate about? In 2012, as crazy as Matt thought the idea was at first, he finally decided to take that leap, leaving behind his web development career and opening the door to a rich, new life—one that would promote cycling and ultimately give back to the community around him.
Enter the Gran Fondo As it turns out, you can take the designer out of the office, but you can't stop the creative process. “I started doing design stuff for myself, just playing around and making these cycling designs—and I didn't really know what to do with them,” Matt says. With a little encouragement from Chris, Matt started planting his designs on T-shirts and opened a store dedicated to cyclinginspired shirts. “We adopted the name 'Rollfast' from a vintage line of bicycles no longer in production,” he says. “I liked the name—everybody wants to go fast, from the time you're a little kid on your tiny bike. So we took the name, put it on the shirts, and that was Rollfast for the first six months.” Soon thereafter, a cycling club came under the Rollfast brand. “There was a group of about 20 guys I rode with all looking to join a new team. But as competitive as these guys and I were, I wanted to be 'bike focused' instead of 'race focused.' So we formed
Rollfast Cycling Club, and we welcomed people that were passionate about riding, no matter their skill or speed,” Matt says. It didn't take long before Matt started to envision what Rollfast—the store and now the club—could do to bring a more present awareness of cycling to the people of central Indiana. “Chris and I took some cycling trips in France and Spain, and we saw people that were really passionate about riding bikes and wanted to bring that atmosphere back with us,” Matt says. “In some states, they were already capturing the tone with Gran Fondos, but it wasn't in Indiana yet. We decided to be the first.” (“Gran Fondo,” in case you're curious, translates loosely from Italian to mean “Big Ride.”) The inaugural Rollfast Gran Fondo in September 2013 presented the first mass start, timed, noncompetitive cycling event in the state. Since then, Rollfast has brought world-class professional riders—stage winners and top10 finishers in the Tour de France—to ride right alongside Gran Fondo participants. “If you're a competitive cyclist like me, we have the 100-mile timed ride,” Matt says. (Last year, that competitive bunch completed the century in just 03:52:48.) But there's also the 25-mile “Piccolo” route for those who simply want to embrace the party atmosphere of a well-choreographed mass cycling event. “Community building is what it's all about,” Matt says. “Before the race, Square Donuts shows up early in the morning with donuts for everyone, and Hubbard and Cravens provides the coffee. On the 25-mile route, we have rest stops with fried chicken, fruit, watermelon, hydration, bananas. I tell people you can stop twice on the 25-mile route and have two picnics, and you won't
Cycling Fashion 101
ave you ever set out for a leisurely ride in a pair of cargo shorts and polo, or a smart little sundress, and seen other cyclists zooming along, squeezed into tight-fitting, often unflattering cycling kits? Have you asked yourself, “Why in the world do they wear that?” I asked Matt Tanner if what we wear really makes a difference. “At some level, maybe 25 miles, you'll start getting discomfort in the saddle region,” he says. “The shorts have pads in them for cushioning, and the kits don't rub against your legs and body the way loose-fitting clothes do.” But he says you don't have to “look like a 'weirdo'” or “feel like a stuffed sausage” to get on your bike and ride. And if you decide bicycle shorts would be more comfortable, you can even wear cargo shorts over them to feel more comfortable with your look. “Never think you have to look a certain way to go for a bike ride.” A C T IV E LIF E G UIDE .COM
15
ACTIVE
LIFE MAGAZINE
M
The 80/20 Theory
any advocates for healthy living promote the idea that nutrition is 80% of being healthy. “I'd say it's more like 90%,” Matt says. As a competitive cyclist, Matt has tried every nutritional plan in the book—from plant-based, to paleo, to the ketoadapted lifestyle. But for most of us, it doesn't need to be so drastic. It just needs to be natural. “If we as a society could adapt to a diet of small portions of clean, pasture-raised meat, and give up anything that comes in a container—eat vegetables, eggs, real food—this whole country would see fewer doctor visits,” he says. “Working out isn't the answer to our nation's fitness problem. It really is mostly our diet.”
“It's not about how fast you go or what place you come in—it's about pushing yourself and having a good time while doing it.” Photography By Eduardo Peña
run out of food. When it's all over, we drink beer and wine and listen to live music. It's not about how fast you go or what place you come in—it's about pushing yourself and having a good time while doing it.”
Fostering a Legacy In December 2015, Rollfast took yet another step towards creating a cycling legacy here in Indiana. “There's a terrible opportunity gap for many young cyclists to make the transition from a recreational rider to a competitive cyclist,” Matt says. He points to myriad difficulties for would-be pro cyclists. For one, there are only 23 high school cycling clubs— none in Indiana—registered with USA Cycling in the U.S. And for those lucky enough to live near one, there's the cost of equipment to consider. Matt knew it was time to carry the Rollfast mission to a higher level. “Last year,
16
ACTIVE
LI FE MAGAZINE | A UG UST 2 0 1 6
Rollfast filed to become a non-profit with the goal of creating grants and scholarships for youth in the area to pursue their cycling dreams,” Matt says. “For instance, earlier this year, we connected a junior cyclist in Zionsville to Tom Danielson.” Pro cyclist Tom Danielson, whose name you might recognize as Matt's coach, has competed in the Tour de France, Giro d'Italia, and Tour of California— and he won the Tour of Utah in 2013 and 2014. He worked with the Zionsville youth at a camp Danielson runs, Cinch Cycling Camp, and was so impressed with his cycling that he coached him for another four weeks after camp was over. The young cyclist will compete at the junior level in 2016 and aspires toward a pro contract. Matt also tells me that Rollfast granted their first scholarship to a local cyclist this summer so that he could race in Canada at the Tour de L'Abitibi, the only North American stop on the UCI Juniors
National Cup circuit. The goal for Rollfast in this first year of their non-profit status is to provide four scholarships—and Matt emphasizes the role community support must play in achieving this goal. “We need donors to help fund these scholarships,” Matt says, “and we need help spreading the word to kids that cycling is a sport in which they can participate.” What does the future hold for Rollfast? Matt doesn't know for sure. “We may now be a non-profit, but it's still all about the bikes,” he says. “I love that.” And although he can't predict where Rollfast will roll on to next, Matt knows it will revolve around bikes and youth. “Ten years from now, I see Rollfast in many different cities and giving out thousands of dollars to kids who just want to ride their bike.” It really is all about the bikes, after all.
AC TI V E L I FE GU I DE . CO M
Treadmills, Home Gyms, Elliptical Cross Trainers, Stair Climbers, Bikes, Pilates, Rowers, Free Weights, Benches & Racks, Exercise Flooring, Accessories. www.BobBlockFitness.com NORTH Castleton On East 82nd 317-845-7700
SOUTH Greenwood Us 31 & Stop 12 Rd 317-881-2410
Residential • Commercial • Sales • Service
ACTIVE
LIFE MAGAZINE
Don't let anything stand between you and ultimate health.
HEALTH
AND WELLNESS
A C T IV E LIF E G UIDE .COM
19
Health and Wellness
By Tatum Pérez, Personal Trainer
AROO!!!
The Indiana Sprint Spartan Race S
urely you have seen the new show on NBC, Spartan: Ultimate Team Challenge, or maybe at least seen a commercial for it. Maybe you have even found yourself glued to the TV watching the elite racing in the Reebok Spartan Race World Championships. Did you know that Indiana hosted a Spartan Sprint race in Lawrenceburg at the Perfect North Slopes last month? Well, I decided to take on that challenge and I dragged a few friends along with me. Spartan doesn’t offer a lot of details about race-day obstacles online as they want to keep it a surprise until you get there. For instance, a Sprint race is 3-5 miles with 20-23 obstacles, while the Super consists of 8-10 miles and 24-29 obstacles, and the Beast is 1014 miles with 30-35 obstacles to tackle. Not worried about it? Still up for the challenge? Okay, then read on… First and foremost, this is nothing like your average mud race. This course requires a whole lot of strength and even more endurance. If you lift weights but don’t do cardio, think again.
20
ACTIVE
If you only focus on cardio and never strength train, think again. If you consider yourself an avid distance road runner but have never trained on trails, think again! This was a monster of a race! It challenges you in all areas of fitness and it…was… AMAZING! Our race was just under 5 miles long. There wasn’t a lot of running, as the ski slopes were too steep to actually run up, and the down slopes were too muddy to sprint. This meant that you hiked up and then slid down or squatted in a low stance while coming down. Still, it felt like you sprinted every hill by the time you reached the top. I was pleased with the fact that the obstacles mimicked what you see on TV. Oh, and in case you didn’t know, the price is 30 burpees for each obstacle that you bypass or fail to complete. For the non-competitors it was mostly optional.
20 pounds and men 40 pounds.) Bucket Brigade: Fill a 5-gallon bucket with rocks to the line, carry it downhill and then back up to where you started. Hercules Hoist: Pull a rope on a pulley to raise the weight until the knot or weight reaches the top. Lower the weight slowly and with control. Monkey Bars: Two different stations. The first monkey bars were unevenly spaced and at different levels. The second set had ropes, rings and bars to move across. Obstacles to master: Rope Climb: This came after the barbed wire crawl/roll through mud—a hard task in any condition, but add muddy ropes and it was near impossible. However, I witnessed a few reach the top. Spear Throw: One attempt to throw the spear and have it stick into the hay without the spear touching the ground.
To sum up, here are some things to consider for this particular race location. For one, the designation “all skill levels” is used too lightly, given the elevation change throughout the course. While the obstacles were attainable, you could bypass them as an option, perform your 30 burpees, or skip both obstacle and burpees. The best part about this race is that you can make it what you want. Not only that, but the camaraderie of the participants was amazing! Complete strangers were always ready to help no matter how difficult the obstacle. Everyone was rooting for each other. I highly recommend that you give this race a try with proper training. If you want more, try for the trifecta series, which includes completing the Super and the Beast in addition to the Sprint for a special medal. Hope to see you out there! AROO! AROO! AROO!
Here are a few of our group’s favorite obstacles: Sandbag Carry: Throw a sandbag on your shoulder, then walk up a hill and down. (Women
LI FE MAGAZINE | A UG UST 2 0 1 6
AC TI V E L I FE GU I DE . CO M
Routine By Tatum Pérez | Photography by Eduardo Peña | Model Leah Hall
STRONG
L E G S
Wardrobe Courtesy of
Strong Legs Start with Pain-free Joints
You’ve probably heard it before: Throw out the isolation exercises. You know, the ones that are non-weight bearing and that restrict full-body motion, such as leg extensions and leg curls, and instead focus on compound movements that occur at more than one joint and use more than one muscle group (for instance, squatting and lunging). While compound movements are the better choice, sometimes we get caught in a rut of moving in one plane of motion. This creates weak hips, abductors, adductors and ankles, and in turn leads to lower body joint stress. This stress results in less weight when lifting and less strength overall. Making the most of your leg workout and strength means having good hip, knee and ankle stability and mobility. This can be achieved with exercises that offer multiple, multiplanar movements of the feet, ankles, legs, hips and spine. Here are two movements with a little twist to add to your leg workout routine.
Turn the
page for more...
A C T IV E LIF E G UIDE .COM
21
1400 S Guilford, Suite 130B StrongerFitnessTraining@gmail.com Carmel, IN Â 46032 StrongerFitnessTraining.com
1.
WORKOUT ROUTINE
2. GLUTE ACTIVATION LUNGES 1. Begin by standing with your feet together and your arms out in front of your body at shoulder height. 2. Brace your core and step your foot across your body to a 3 o’clock position, with both feet pointing forward. Once you are in position, push your hips back and lower, shifting your right shin over your foot. Allow your left heel to leave the ground. **For advanced movement, continue on to step 3. 3. As you lunge, rotate your arms and torso to the right or opposite direction of the lunge. 4. Push off the right leg to the starting position. Repeat 10 times and then switch to the left leg.
3.
1. 3. TRAVELING SUMO ROTATIONAL SQUATS
2.
1. Begin by standing with your feet wider than hip-width apart. Push your hips back and drop into a squat position up to 90 degrees, positioning your arms out to your side for balance. 2. Push up onto the balls of your feet, extending at the ankles, with knees and hips slightly coming out of your squat, swing your right leg in front of your body 180 degrees, pivoting on your left foot. Plant your right foot on the ground and resume your squat stance up to 90 degrees. 3. Repeat the movement by swinging your left leg in front of your body 180 degrees while pivoting on your right foot. 4. Continue for 5 pivots, and then work back to the start with 5 rotations, this time swinging your leg behind your body.
Add these exercises to your leg warm-up or as a finisher to your workout. Perform 2‒3 sets, and work up to 3‒4 sets.
Functional Health Minute
Health and Wellness
Do you need to take
SUPPLEMENTS If You Eat a Good Diet?
You might be surprised.
the underlying causes of your condition.
For instance, ten different people can each have a different cause for leaky gut, insomnia, pain, depression and so on. Buying a “depression supplement,” or an “insomnia supplement,” can result in failure and frustration. Also, quality matters. Supplements from your local chain supermarket are not going to meet the same standards of quality, care, specificity,and educational support of supplements sold through a practitioner. The good news about our supplement market is we have access to high quality supplements and education.
A
t Health and Wellness of Carmel, we hear a common argument: “You don’t need to take supplements if you eat a good diet.” Although a good diet is foundational to good health, supplements play an instrumental role in various health conditions. People who don’t understand the value of supplements think they exist only to profit off of “suckers for snake oil.” To be sure, those products exist.
24
ACTIVE
Others view them as dangerous and unregulated compounds that should be taken off the market. Those products exist as well. The United States is unique compared to the rest of the west in terms of the freedom of our supplement market. Supplement availability in Europe and Canada is severely limited compared to the United States. With this comes pros and cons. How to be a smart supplement shopper The key to understanding supplements is to understand
LI FE MAGAZINE | A UG UST 2 0 1 6
Why you may need supplements Here are some reasons you may need supplements even if you eat a pristine whole foods diet. Because you are aging. As we age, certain functions start to diminish, such as digestion, brain function, recovery time, hormone balance and more. Digestive supplements support diminishing hydrochloric acid and pancreatic enzyme support. Brain nutrients help support oxygenation and activity of the brain (although they won’t compensate for poor diet and lifestyle). Various herbs support hormone balance and energy production. Because we live in a stressful, toxic world. We are dealing with extreme levels of stress and
toxic chemicals in our food and environment. This contributes to such conditions as chronic pain, inflammation, autoimmunity and brain dysfunctions. Many supplements are designed to buffer the effects of the stressful and toxic burdens we deal with daily.
Because many of us grew up eating a poor diet. You may eat a good diet now, but if you grew up on junk food and a sedentary lifestyle, you may have sustained metabolic damage, such as unstable blood sugar, hormonal imbalance, poor stress handling, chronic inflammation, autoimmunity and more. These don’t always reverse themselves through diet alone. Supplements geared toward stabilizing blood sugar, supporting stress handling and taming inflammation can super charge your whole foods diet. Because our foods are compromised. Even if you eat the perfect diet, studies show our foods aren’t as nutrient dense as they were in the past. You still may benefit from at least a good multi-vitamin and multi-mineral supplement. “Supplements” actually have a long history of use This is a broad overview of ways supplements can help. Most supplements consist of herbs and other natural compounds that have sound scientific support and have been used throughout history around the globe. While pharmaceuticals have been a vital boon to medicine, they are also relative newcomers. Ask our office for advice on how to supplement smartly. Call us at (317) 663-7123 or visit us on the web at hwofc.com.
AC TI V E L I FE GU I DE . CO M
BECOMES your PRIZE Personal Training Massage Sauna alchemysupplyco.com
Contact Vanessa Gregor for more information. 317-255-1301 vanessa@studioďŹ tnez.com
C
M
Y
CM
MY
A P P E A R I N G E XC L U S I V E LY AT T H E D I S T R I C T TA P PAT I O
CY
CMY
K
3720 East 82nd Street • Indianapolis
|
317.288.8251
|
TheDistrictIndy.com
2016-06_final.pdf 1 6/27/2016 7:18:43 AM
C
M
Y
CM
Voted Indy’s Best Pizza since 1986
MY
CY
CMY
K
Download a menu at bazbeaux.com DOWNTOWN 3 MASS AVE. 636-7662
BROAD RIPPLE
CARMEL
111 W MAIN ST. 848-4488
811 E WESTFIELD • 255-5711
ACTIVE
LIFE MAGAZINE
“Work is the curse of the drinking classes.” Oscar Wilde
EAT+DRINK A C T IV E LIF E G UIDE .COM
27
LIFE beer Guide
ACTIVE
Eat + Drink
Types of beer
Lagers
Have a crisper taste due their fermentation process. They are fermented for longer at low temperatures, mellowing the beer and creating a smoother taste.
Pilsner
Oktoberfest
Straw colored, highly carbonated and low in alcohol ABV: 4.5-5.5% 2 4
Full-bodied and dark brown, popular in October ABV: 4.0-7.0% 4 1
Bock
Dunkel
Sweet and dark, with widely ranging flavors ABV: 5.5-7.5%
Dark, amber, with smooth flavors similar to coffee ABV: 4.0-6.0%
4 2
Porter
Beer Name
Preferred glassware and color of beer
ABV: 0.0-0.0%
Average alcohol by volume range
4 2
Amber
Irish Ale
Sweet from excess malt and amber colored ABV: 4.0-7.0%
Deep red in color, with malty and sweet flavors ABV: 4.0-6.0 4 1
Wheat
1 1
What is “hoppy”?
Malty flavor is provided by malted cereal grains, which are sugars that are fermentated to create the CO2 and alcohol content. Malt contributes to beer color, flavor and mouthfeel. Malts make beer sweet but depending on the grain used can also make the beer darkerand heavier.
Snifter
3 5 Pale highly carbonated and commonly fruity ABV: 4.0-7.0%
What is “malty”?
Pint
Extremely bitter and amber colored ABV: 5.5-7.5%
3 5
Hop-o-meter
Glass Guide
Indian Pale Ale (IPA)
Malty and hoppy with fruity aromas ABV: 4.0-7.0%
Malt-o-meter
LI FE MAGAZINE
Roasted not malted, sweet with carmel aromas ABV: 4.0-7.0% 1 2
Pale Ale
Description of beer and flavors present
ACTIVE
Stout
Dark and heavy with burnt flavor ABV: 4.0-7.5%
4 2
4 3
Key
28
Ales
Are sweet, full-bodied and vary in color depending on the grains used during brewing. Many ales contain hops, which add a bitter flavor to counteract sweetness.
Hoppy flavor is provided by hops. This flower is the bitterness that balances the malt’s sweetness. The flavor depends on where the hops are grown but most have fruity herbal or citrus flavors. Beers with strong hoppy flavor come from hops being left in the barrel longer.
Pilsner
Weizen
Tulip Mug
AC TI V E L I FE GU I DE . C O M
INDIANAPOLIS 4705 E. 96TH STREET 317-571-0077
GREENWOOD
1691 W. CURRY ROAD 317-881-0500
LET’S BE HONEST. Satisfy Your Need for Asian Flavors Some come for the shuffleboard tables. Some to meet up with friends on the patio. Still, others enjoy watching the game on one of the 50 big screens. But there are two things that everyone comes for.
ss ra
At Naked Tchopstix on : Nikki S no ACT dg NT 96th St., we are committed to O C serving our dinners withfreshly made, delectable eats inspired by the flavors of China, Japan, Thailand, and Korea.
•
ct
In
dy.
com
51 317 2 8 8 82
PRIVATE 3855 E 96th St, Indianapolis, IN 46240 317-569-6444 www.tchopstix96.com EVENTS N
Sn
3720 East 82nd Street | 317.288.8251 | TheDistrictIndy.com
od
gra
ss @ TheD
is
tr
i
50% OFF
3 KICKBOXING CLASSES
& FREE GLOVES! $45 Value!
9
$ 99 Limited Time Offer!
iLoveKickboxing.com TATUM@TRAININGXTATUM.COM
Custom Countertops Granite, Marble & Quartz
PERSONAL TRAINING RUNNING PROGRAMS 9 East 126th Street Carmel IN 46032 317-575-8883 classickitchenandgranite@gmail.com www.classickitchenandgranite.com
SWIM COACHING Tat u m Pé re z 317.698.0180
ACTIVE
LIFE MAGAZINE
Let there be light.
HOME AND GARDEN
A C T IV E LIF E G UIDE .COM
31
>>>
Home and Garden
Light Up
Your
World
The role of lighting in your home is fundamental to achieving a complete design plan. Lighting helps create drama and comfort in your space as well as light the way. So, make sure to include a lighting plan in any home design projects.
L
ighting is one of the most important features in home decor. It is a functional necessity that, when chosen well, adds true sparkle to your space. A well thought-out lighting plan is a key aspect to any successful design. Yet, many times it is considered an afterthought in the planning process. A layered approach to lighting creates interest. There are three layers of lighting to consider within any lighting plan: ambient, task and focal. Ambient lighting provides a general light source to the overall space, such as chandeliers and general ceiling light systems. The task layer is much more directional and provides lighting for a specific purpose, such as table lamps and under cabinet lighting. Focal lighting is utilized to illuminate features and displays such as artwork and architectural elements. Focal lighting is about the object highlighted and not the lighting itself.
on ambient lighting creates a cheery, bright space while high levels of task and focal layers will create contrast and a sense of drama. Working with a design professional will help create the right balance for the overall aesthetic you would like to achieve. Lighting styles are as varied as the imagination. The trend today is to vary your lighting instead of going with a matching collection throughout the home. Also coming back is utilizing
All three layers are not required in every lighting plan. A focus
32
ACTIVE
LI FE MAGAZINE | A UG UST 2 0 1 6
a combination of recessed lighting along with chandeliers and pendants to add dimension. While iron and pewter tones are still popular, the craze is a brushed brass finish. Adding a little bling with crystals is on trend, although in a more simplified look than in the past. Including artistic table and floor lamps brings style, as well as brightening the home. The key is making sure your lighting choices accentuate the overall style of your space rather than compete with it.
Rebecca Scott has a degree in Interior Design from IUPUI and has been working at Arhaus Furniture for six years as well as completing full-scale design renovation work for
her
her
home
own was
clients.
In 2011,
featured
in
the
Indianapolis Star and a part of the Herron Morton Home Tour. For design needs, contact her at 317 409-6981 or becsemail88@ yahoo.com. For Arhaus Furniture questions, contact the Indianapolis showroom at 317 913-9141 or go to www.arhaus.com.
AC TI V E L I FE GU I DE . CO M
317.471.0400 10/31/16.
12710 Meeting House Road Suite 100 Carmel, IN 46032 Office: (317) 575 - 0400 www.kemplerassociates.com
12668 Bonaventure Ave. -
13548 Abercorn St. - $918,000
1914 Trowbridge High St. -
12895 Grenville St. - $648,000
2131 Grenville St. 2B - $115,000
1814 Milford St. - $899,800
13249 Frogmore St. - $899,800
12472 Horesham St. - $692,800
Make Things 13255 Broad St. - $729,700
1048 Laurelwood - $1,799,800
Happen!
ACTIVE
LIFE MAGAZINE
Make the world yours to behold.
TRAVEL AND EXPLORE
A C T IV E LIF E G UIDE .COM
35
Best
Travel and Explore
Regional
Campgrounds Hayward, Wisconsin: Hayward KOA Award-winning for three years running, in 2014, 2015 and 2016, Hayward KOA received Kampgrounds of America's President's award, an honor presented in November at the annual KOA convention.
>>>
These campgrounds scored big for comforts and unbeatable views.
>>>
ALM
FAVORITES
Brown County State Park in Indiana Millions of Midwest families visit Brown County State Park each year. They mountain bike, camp, hike, swim, fish, ride horseback, picnic and enjoy the natural beauty of the park. It's located in the rolling hills of southern Indiana, just one hour south of Indianapolis and twenty minutes from the campus of Indiana University in Bloomington.
Indiana Dunes State Park in Chesterton, Indiana The park is bounded by Lake Michigan to the northwest, and it's surrounded in the east, south and west by the Indiana Dunes National Lakeshore. 36
ACTIVE
LI FE MAGAZINE | A UG UST 2 0 1 6
AC TI V E L I FE GU I DE . CO M
Create the garden & home of your dreams!
trees • shrubs •annuals • perennials home decor • gifts • garden art
Where Legends Grow | IndyIndians.com