activelife
What’s New? INDO YOGA BOARD Page 20 FOR MEN & WOMEN
Guide
TM
December 2013
THE
transforming
power of pilates Kristen Abbott and Ashley Gettinger
BODY
CONTOURING & CELLULITE
REDUCTION
OPTIONS
TO ACHIEVE YOUR NATURAL
BEST
Healthy Holidays
Keep off
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DECEMBER 2013
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DECEMBER
2013
Vol. 6 Issue 12 (#74)
FEATURES + COVER STORIES
8/
BODY CONTOURING & CELLULITE REDUCTION OPTIONS TO ACHIEVE YOUR NATURAL BEST
10/
HEALTHY HOLIDAYS
12/
FROM THE EXPERTS DR. CATHERINE WINSLOW Photography by Eduardo Peña
14/
ACTIVE KIDS HOLIDAY SEASON!
16/
COVER STORY The Transforming Power of Pilates
20/
WHAT’S NEW? Indo YOGA BOARD
22/
SUCCESS STORY ANDREA SMITH
24/
ROUTINE Keep Off the holiday pounds
26/
RECIPE CHRISTMAS COOKIES
28/
THE DAMAGE IS DONE!
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/ December 2013
KNOW THYSELF:
LETTER FROM OUR ASSISTANT EDITOR
Too much of a good thing...
W
ith the holiday season in full swing, all things pumpkin, jolly, sugary, and oh, so yummy are overwhelming. Now don’t get ahead of me here. I can almost hear you grimace as you say, “That crazy chick is going to tell me to eat spinach and tuna until New Year’s!” You couldn’t be more wrong, so chin up, buttercup! Having a cheat every now and again is actually healthy when done in moderation. These days, however, people love to throw around the YOLO (you only live once) mentality; in essence, this means to live it up and put no restrictions on yourself because you are going to die so you may as well die happy. They fail to think that while “YOLO” may give a short-lived satisfaction, perhaps curbing that lifestyle and limiting the “good stuff” might create a longer, more fulfilling life because there IS such a thing as too much of a good thing. Holidays are usually synonymous with family and delicious food. You can enjoy both without suffering regret as you reluctantly unbutton your pants to compensate for that slice of pie you shouldn’t have eaten. Here are a few guidelines to help you enjoy family, friends and food without going over the top.
1. Use a smaller plate. Studies have shown that using a large plate warps your sense
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of proper portions and encourages overeating. Grab a small dessert plate instead to prevent the temptation to load it up.
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2. Chat. Join the conversation around the table (or across the room, depending
COMMENTS & FEEDBACK
on where you are eating). If you talk between bites, this will automatically slow your eating and will allow you to feel when you are full before you eat too much. Just remember your manners and don’t talk with food in your mouth. (Sorry… My “mommy” is coming out.)
3. Pick your favorites. You don’t need to try a little of everything. I suggest picking your favorite meat, carb, veggie, and yes, dessert. You may want to branch out and try something different, and that’s ok, too. Just don’t heap that plate.
Good food will always be around, but I can tell you from personal experience that family might not be. Rather than focus on satisfying your sweet tooth, spend quality time with those you love and care about. Not only will it distract you from overdoing it at the table, but it will also create lasting memories to cherish for a lifetime. Best of luck, and happy holidays from our family to yours.
AR
Assistant Editor
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Info@activelifeguide.com
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_________________________ © 2013 ACTIVE LIFE GUIDE CORP. 597 Industrial Dr. Suite 105 Carmel, IN 46032 (317) 776 - 1689 ActiveLifeGuide.com activelife Guide is published monthly by active life Guide Corp. 597 Industrial Dr., Carmel, IN 46032; Copyright by active life Guide Corp. activelife Guide is a registered trademark of active life 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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/ December 2013
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Health
INFORMATION
Body Contouring &
W
Cellulite Reduction Options to Achieve Your
Natural BEST
While there is no substitute for a healthy diet and consistent exercise, treatments exist that complement and enhance our existing programs. New non-surgical therapies and technologies using ultrasound and radio frequency shrink fat cells and smooth out the appearance of cellulite. Skin toning and tightening can also be achieved with this technology. These treatments combined with current workout routines can help our motivation in targeting our stubborn “problem” areas. For the last 20 years I have researched and provided clinical testing for many medical laser and ultrasound technology companies. This experience helps provide insight into effectiveness of the treatments.
By Greg Chernoff, M.D. F. R.C.S.(C)
What options exist for non-surgical fat and cellulite reduction?
increase the metabolism of stored fat and promote lymphatic drainage.
• Laser therapy uses lightbased energy to reduce the size of fat cells and fat chambers.
• Fat Dissolving Injections use enzymes and proteins to open the fat cell membrane and release stored fat.
• Monopolar & Bipolar Radio Frequency use RF waves that pass through the top layers of the skin, into the subcutaneous fatty layer, and finally into the sub-dermal collagen layer to tighten the skin and reduce cellulite. • Ultra Sound is a new technique that effectively targets stored fat cells and allows optimal penetration of laser and radio frequency for precise lifting and skin tightening. The ultrasound energy penetrates and warms the tissue to the optimal temperature for neocollagenesis. • Lymphatic Stimulation uses precise heating, suction, and specifically designed rollers to smooth out the skin to facilitate safe and efficient heat energy delivery. The procedures
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What treatments do you find most effective? Our center uses all of the above treatments as well as options that combine several therapeutic categories in one. Our newest system combines bipolar radio frequency, high-frequency laser, ultrasound and lymphatic stimulation. This therapy has multiple options for treating both the body and face. What causes cellulite? The skin’s connective tissue surrounds fat cells, which are arranged in chambers. The margins of these chambers contain septae. Over time, the fat cells increase in size and number. This phenomenon, together with accumulation of localized edema, pushes the
/ December 2013
skin’s surface between the septae in an upward direction. This is what creates the lumpy and dimpled skin appearance, also known as the “cottage cheese” appearance, associated with cellulite. Do cellulite creams work? In my experience, cellulite creams have limited impact on reducing cellulite but can be beneficial for maintaining skin tone. Three ingredients that help skin tone are retinol, aminophylline and caffeine. Is there a way to permanently remove fat non-surgically? The only method to permanently remove fat is surgical body contouring, which has made dramatic advances over the years. Our center uses tumescent ultrasound assisted liposculpting that uses laser and ultrasound technology to melt fat and tighten skin. The procedures use high frequency ultrasonic waves to break down
the fat and allow the fat cells to be removed. Laser technology directly contracts collagen and tightens the skin. This is an effective treatment for the body, neck or face. Before any of my patients consider fat-reducing treatments, I remind them that the treatments are not a replacement for regular exercise and proper nutrition. Individuals with stubborn areas of fat and who exercise regularly are the best candidates for these procedures. The best plan is to use the body sculpting procedures as a reward for successfully sticking with your fitness regimen. Greg Chernoff, M.D., is a triple-board-certified facial plastic and reconstructive surgeon. Dr. Chernoff has helped thousands of women and men reach and maintain their natural best. Mention that you are an activelife Guide reader and receive a complimentary consultation. Call us at 317 573-8899. www.drchernoff.com
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TM
Health
INFORMATION
By Chuck Lehman, Owner of Any Lab Test Now, Carmel
Healthy Holidays
“
It’s a busy world out there, and with the holidays, our busy schedules make it even harder to find time to take care of ourselves by eating healthy and exercising. The busiest month for health clubs is January because everyone is trying to recover from the damage of December. With a little planning ahead, maybe we can start the New Year off a little healthier! Consider these tips to keep hectic lifestyles in check and promote the two basics of a Healthy Holiday: balance and variety.
1. Breakfast is a good habit.
”
Research shows that breakfast-eaters consume fewer calories at lunch and dinner and are less likely to snack compulsively during the day. Also, what you have for breakfast matters. Typically, people who kick off the day with eggs or pastries eat more saturated fat throughout the day than people who have cereal and fruit for breakfast. • Breakfast skippers burn fewer calories. • A breakfast that’s high in fiber and carbohydrates but low in fat gets your metabolism moving faster. • Good grab-and-go breakfasts are a banana or a bag of dry cereal such as oat squares. (Oats lower “bad” LDL cholesterol levels.) • Berries mixed into plain yogurt are good for a calcium and antioxidant boost. • If you’re opting for an energy bar, check the label carefully and pick the one with the least calories and saturated fat.
2. Plan ahead for snacks.
Snacking isn’t bad when you’re mindful of how many calories you’re eating. (Write it down if you want to stay honest.) In fact, eating frequently instead of waiting until you’re ravenous might help you avoid overeating. It also keeps blood sugar levels normal and brain chemistry in balance. • Maintain a corner in the fridge reserved for good-for-you snacks. Wash some carrots or celery sticks, cherry tomatoes, peppers, shelled peas, strawberries and blueberries, and place them in airtight see-through containers or plastic bags.
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/ December 2013
4 Great Tips for Success! • Put some cut-up veggies or sliced fruit on the table to help you through those starving moments just before dinner is ready. • Snack only when you’re hungry—and not because of mood.
3. Practice the basics of good nutrition.
Here are three “rules” for healthy eating. They’re easy to remember and easy to follow. • Expand the variety of foods in your diet. • Add more fruits, vegetables and whole grains to the foods you already eat. • Select more lower-fat food choices.
4. Work fitness in throughout the day.
Lifestyle activities can provide health benefits similar to a traditional gym-based workout. Get moving by parking in the farthest space, climbing the stairs instead of taking the elevator, or walking or stretching while you’re on the phone. • The goal for good health is to accumulate 10,000 steps a day, experts say. To help keep track, some people use an electronic pedometer—a palm-sized gadget that clips to your waistband and measures the number of steps you take. (What a great Christmas gift!) • Balance on one foot while brushing your teeth. Balance on the other foot while combing your hair. This increases activity and also improves motor skills. • Take your dog for a walk every day. If you don’t have a dog, borrow your neighbor’s, or just walk your “inner dog.”
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O
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Restore Your Inner Youth
ne of the most commonly performed procedures in my practice is a face-lift. Two common questions I get related to face-lifting are “How long will this last?” and “Am I too young or old?” Answers to these questions may differ between providers, depending on technique. For example, some more minimal suture suspension/rapid recovery procedures do not permanently alter the underlying tissues, and the results will simply not hold up with time. In my practice, a mini or full face and neck lift will lift the jowl, midface and neck on a permanent basis. A week of downtime is acceptable to my patients who desire long-lasting results and at a cost similar to that of some more minimal procedures. The results of the lifts I perform are permanent. Your face, unfortunately, is not! Aging will continue despite all efforts. The rate of aging is not predictable but depends on early sun exposure, tobacco use, health habits, weight fluctuations, genetics and other factors. For the most part, patients enjoy the results for a decade or so before they find themselves where they were before surgery, although this is slowly progressive.
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When is the right age for a lift? The answer is easy: when your sagging jowls and neck start to bother you. Patients with “turkey necks” and severe sagging of skin will see more dramatic changes overall, but patients with modest sagging and jowls have excellent longevity with results, and even subtle changes can restore selfesteem. The procedure is performed under sedation so patients are walking, talking and feeling good immediately after. Incisions are hidden around the ear, and the result is not a pulled or distorted look, but one that will keep people guessing what secret you have found! It is you—only BETTER. Many patients request that small additional procedures be done at the same time, such as a chemical peel to get rid of dark spots and fine lines or adding permanent volume to the lips. The cost of a lift varies on exactly what is recommended, and each recommendation is uniquely based on a person’s anatomy, but generally the total cost falls between $4000 and $9000, including all sedation and fees. What is a facial plastic surgeon? Unlike many other plastic surgeons, I do not perform body work; instead, I focus
/ December 2013
Catherine Winslow, M.D., FACS
I’ve been seeing more wrinkles lately, especially around my eyes. Should I think about cosmetic surgery? exclusively on facial cosmetic surgery. It is my philosophy that being “an expert” in everything allows for true excellence in nothing—and the face is the most visible part of the body. Experience does matter, and surgeons certified by the ABFPRS (American Board of Facial Plastic and Reconstructive Surgery) have met extensive criteria, including experience in facial cosmetic surgery, that sets them apart from other plastic surgeons. Trust your face to a facial plastic surgeon—and show off your inner youth again! Call 317-814-1104 to schedule a free consultation or visit our website at www. IndyFace.com.
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ACTIVE KIDS
Calorie Counts Places to go: Basketball court: Burn approximately 403 calories/hour. Bowling alley: Burn approximately 110 calories/hour. Volleyball court: Burn approximately 115 calories/hour. Indoor swimming pool: Burn approximately 403 calories/hour. Rock climbing wall: Burn approximately 403 calories/hour. Get outside: Ice-Skating/Hockey: Burn approximately 400 calories/hour. Skiing: Burn approximately 346 calories/hour. Building snowmen: Burn approximately 285 calories/hour. Snowball fighting: Burn approximately 319 calories/hour. Making snow angels: Burn approximately 214 calories/hour. Stuck inside the home: Children’s games (Hopscotch, Twister, Four square, Jacks, Wii games): Burn approximately 230 calories/hour.
Holiday Season!
W
Bundle up and play!
inter is here! The leaves have fallen, the snow is beginning to stick to the ground, and we are adding an extra few layers of clothing every day. This is such a beautiful time of year in which we snuggle up by the fire keeping our little ones warm and toasty. We host family gatherings over large feasts and joyful conversations. Now that our children are on winter break and the warm weather is gone, what are we parents to do for our little balls of energy that are cooped up indoors? There are hundreds of ways to get children of any age more active, and I’m listing just a few of my favorite for you below. Not only is it important to keep our children’s bodies moving to burn excess energy; it’s also important for their health and general development.
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Children that are active starting at a young age develop a great sense of confidence in their ability to perform exercises that they may be asked to do in Physical Education (P.E.) class. Having confidence in school helps children to build confidence outside of school as well. In addition, various studies say that active children get better sleep and typically excel in school more so than non-active children. KidsHealth. com says that children active beginning at a young age are less likely to develop Type 2 diabetes by controlling their weight. As we all know, children and adults eat more and move less during the holiday months. According to NBC News, research has found that children generally burn about half as many calories in the winter as they do in the summer. With that being said, let’s get moving!
/ December 2013
Looking over this list, I’m willing to bet that you are thinking the same thing as I am: “I remembering doing that as a kid!” Well, don’t allow playing to be a long lost memory. You are your child’s biggest inspiration— just imagine what amazing adults they will become if they grow up actively involved with their parents. Don’t be camped out on the couch while everyone is having fun. Go out with them and create beautiful memories! Happy Holidays!
Hilary Hagner Sources
Certified Personal Trainer
1. KidsHealth.com “Motivating Kids to Be More Active” 2. NBC News. “Keep Kids Moving when the Weather Is Frightful” 3. Fitday.com for calorie calculations 4. Popsugar.com for calorie calculations
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Cover Story
PILATES STUDIO
“Pilates has always been the center of what keeps me fit and balanced,” says Kristen.
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/ December 2013
The Transforming Power of Pilates BY MATTHEW HUME | Photography by Eduardo Peña
Kristen Abbott & Ashley Gettinger
If you’re an active individual, you already know that the fitness community brings like-minded people together. That’s what a community does, after all. In the case of Kristen Abbott and Ashley Gettinger, Pilates was the glue that forged the relationship the two share—a relationship that’s both business and personal. “I started doing Pilates with my mom six years ago,” says Ashley. “She and I took duo lessons with Kristen two to three times a week when Kristen first opened Reforming Indy in Carmel.” It was at Reforming Indy’s Carmel location that Ashley developed a passion for the practice. “Little did I know at the time that I would become a Pilates instructor and develop a business partnership with Kristen and Michael just three years later!” she says. In fact, Kristen and Ashley, along with Kristen’s husband, Michael, all share in the ownership of Reforming Indy. (Kristen
and Ashley teach, while Michael handles business administration.) Kristen and Ashley have been active their whole lives. Kristen began dancing at the age of 3 and danced professionally until she was 24. “Outside of dance, I did a little gymnastics,” she says, “but I didn’t really start exploring what was out there in the world of health and fitness until I found Pilates 13 years ago.” From dancing to yoga to triathlon competitions, Kristen says that Pilates has “always been the center” of what keeps her fit and balanced. Ashley, a high school basketball and volleyball player and an IU Little 500 cycling racer, feels similarly about Pilates. “For me exercise is all about feeling good,” she says. “I’ve found that the forms of exercise that allow me to clear my mind and connect my breath with movement—such as Pilates and yoga—are the best suited for me.”
Turn the page for the full story
>>
17
“The best advice I have for someone looking to start their journey towards health and fitness is to figure out why they are doing it,” says Ashley.
Reforming Indy Pilates Studio has gained a reputation as one of Indianapolis’s top Pilates studios. Voted #1 in the city through Indy’s A-List for the past six years, Reforming Indy is thrilled to announce the opening of their Fishers studio. 18
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/ December 2013
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the entire body.” Kristen adds, “We are dedicated to helping people from all walks of life to achieve and maintain a strong, healthy body; a dynamic mind; and a vibrant spirit.” What does Reforming Indy do for Pilates and the people of the Indianapolis area? According to Kristen, the studio’s mission is to bring about positive, lifelong change to each individual’s quality of life by providing an unsurpassed Pilates e x p e r i e n c e — o ff e r i n g everyone skilled, certified and experienced professional instructors in a beautiful, fully equipped, upscale and peaceful studio environment. “We believe in honoring both the tradition and art of Pilates as well as the evolution and science behind the method,” Kristen says. “We recognize the importance of continued education and staying involved with the Pilates community as a whole.”
W
hy PIlates?
The health benefits of Pilates are numerous. Pilates strengthens the core muscles, increases flexibility, and helps practitioners to maintain a healthy spine. “I like to say that Pilates enhances everything you are already doing outside our studio,” Ashley says. “We offer mat Pilates, Reformer Pilates, TRX, and several other fitness classes designed to tone and strengthen
At Reforming Indy, clients find more than just classes. They find a community of likeminded instructors and other practitioners on a journey toward finding balance, control and strength in every facet of their lives. “With many of our clients being mothers with families,” says Kristen, “they end up bringing what they learn to their families and friends, which spreads into the community. I’ve had clients with constant pain, very limited movement, and seemingly hostile, unhappy personalities change into vibrant, healthy, happy people.” On November 4, Reforming Indy welcomed the Fishers and Geist community into its fold with the opening of their Fishers location, a 2500-square-foot Pilates wonderland. “I’m so proud of opening our second location,” Kristen says. “It’s a two-year dream turned reality. We can’t wait to grow and continue building a tight-knit community of people who are ready to experience everything Pilates can do for them!”
for the love of life
The hardest part of healthy living is the getting started part. “The very best advice I could
give to someone looking to start their journey towards health and fitness is to figure out why they are doing it,” says Ashley. She suggests that if you want to start the journey with the intent to “look better,” or to fit into a certain size or see a nice, low number on the scale, you’re setting yourself up to fail. “Health and fitness is about loving yourself and giving your body what it deserves,” she says. “Eat right and exercise because it makes you feel better from the inside out!” Ashley follows the “crowding out” method when it comes to her diet. “I don’t tell myself I can’t have something… Instead, I fill up on good things like fruits, vegetables, leafy greens, and lean meat and vegetable proteins.” Eat enough good stuff, and who needs the bad stuff?! “If you’re just starting out, I’d suggest that you just have to stick with it,” Kristen offers. After you get over the hump and build some momentum, it will get much easier. “After that, the positive changes you’ll begin to experience will be the motivation you need to keep that positive change going.” So stop in and meet the good people of Reforming Indy. “We recommend new clients start at our studio with an Introductory Pilates private session,” Kristen says. “The personalization of your first session is a bright welcoming into our family at Reforming Indy—it allows us to find out exactly what your needs, wants and goals are so we can help you retrieve them!”
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ACTIVE LIFE GUIDE
What’s New? INDO YOGA BOARD Now at HTL Yoga
SPOTLIGHT
Have you fallen in love with Paddle Board Yoga (SUP Yoga)?
Does your balance need a tune-up? Are you looking for a way to change up your daily yoga routine?
do Come try an In ce Board + Balan at Fitness Class HTL Yoga! www.htlyoga.com
H
Led by Indo Board brand ambassador Heather T Leo, class is currently offered once a week on Wednesdays, October through May, at 11:00 am. The Indo Yoga Boards can be rented for $5.00 during any of Leo’s Hot Yoga Classes.
eather T Leo has led SUP Yoga and Paddle for the past two summers as a paddle club, INDY SUP Yoga. Leo was thrilled when Indo Board presented her with an indoor option for Paddle Yoga and Balance Fitness. The Indo Yoga Board classes were added to the HTL Yoga Center schedule in fall of 2012.
From Leo’s personal experience, Indo Yoga Boards are the most effective land-based means of training for SUP racing, SUP surfing and Stand-Up Paddle Board Yoga. Standing on an Indo Board simulates the instability that a rider experiences when riding a stand-up paddle
board and allows for repetitious functional exercises that directly enhance the user’s abilities. The Indo Yoga Board creates an unstable platform on which to practice yoga poses. This instantly creates a more difficult position for the practitioner to maintain the balance and posture required to successfully execute a pose. Indoboardman Hunter Joslin recognized the need for the product to accommodate all levels of yoga skills, from beginners to instructors, and designed this unique board to offer different progressions or levels of difficulty. The Indo Yoga Board is equipped with four rocker-shaped supports attached under the deck that create a subtle side-to-side instability, thus
providing the basic level of difficulty. This instability is a real departure from practicing yoga on solid ground, as the side-to-side movement of the deck increases the recruitment of the core stabilizer muscles needed to properly execute each pose. Heather has seen Stand-Up Paddle Board Yoga gain momentum and increase in popularity. SUP and SUP Yoga are now considered one of the fastest-growing aquatic activities and forms of yoga. The Indo Yoga Board is the original Yoga Board, designed because of the growing popularity of Stand-Up Paddle (SUP) Yoga, and it is a great way to practice SUP Yoga all year round. (317) 843 - 9642 14400 Clay Terrace Blvd, Ste 160 Carmel, IN 46032
Heather T Leo is the founder of HTL Yoga Center located in the Clay Terrace mall in Carmel. Her paddle club, INDY SUP Yoga meets May – October. Heather is a brand ambassador for Indo Board and Lululemon, and she is a sponsored athlete for PürBlack Shilajit Resin. She is married to renowned fitness trainer Jim Leo and is the mother of four teenage boys. Heather keeps her life in balance with yoga, paddle boarding and slack line play.
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ACTIVELI FEGUI DE . COM
/ December 2013
before
after
Ready for a new you? Refresh your look with a minilift, browlift and chemical peel. A natural, refreshed look is the result, pain is minimal, and procedures are performed under sedation.
Catherine P. Winslow, MD, FACS Double Board Certified Facial Plastic Surgeon
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Success Story
By Matthew Hume
WEIGHT LOSS
Small, Mighty—and Clean! “I am more gratified not with what I’ve lost, but what I’ve gained. I’ve become emotionally sound, spiritually centered, and mentally healthier.” By Matthew Hume
BEFORE
Andrea Smith
AFTER
PROFILE Age Before: 22 Age Now: 24 Height: 5’5” Weight before: 176 lbs Weight after: 125 lbs Location: Pittsburgh, PA Occupation: Esthetician Favorite exercise: Squats Favorite clean meal: Clean Tacos (lean turkey, Mrs. Dash’s taco seasoning, spinach, lettuce, tomatoes, low-fat cheese and plain Greek yogurt on a whole wheat wrap)
A
ndrea Smith has always had a small build. At 5’5” and 120 lbs. for most of her teenage years, Andrea kept herself active and trim by playing various sports in high school and working out at the gym to prepare for pageant events. Imagine her surprise, then, when in the few months after high school graduation, she gained 30 pounds seemingly overnight. “I was baffled as to why I was gaining all this weight,” Andrea says. “I thought I was eating well.” As it turns out, the weight she was gaining really did occur overnight. “I discovered that I had developed a sleep-eating disorder,” Andrea tells me, “which caused me to sleep walk—and ‘sleep eat.’” Without even knowing it, Andrea was eating fatty, sugary food high in carbohydrates. The internalized stress she had over graduating high school and moving 3000 miles away from home was leading to a very unhealthy physical condition. Something had to change.
I Want It Back! “I tried to take back both my life and my body,” Andrea says. But the “miracle diets” she tried weren’t helping at all. “I found myself feeling down and very hard on myself because of the lack of self-confidence I had.” Frustrated at her loss of confidence and self-esteem, and with a new boyfriend (now her husband), Andrea wanted to get her sexy back. Years of searching for the right path finally led her to stories of women who lost weight following a clean diet. “I especially fell in love with Oxygen
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magazine,” Andrea says. That’s where she discovered the story of Kelsey Byers, fitness inspiration and former activelife cover feature. “Her determination and passion inspired me to change.” Some of Andrea’s goals at the outset were fairly typical—being able to run a mile and building lean muscle, for example. But to really get herself motivated, she reached beyond the usual. “I set a goal to have a fitness photo shoot with a well-known fitness photographer,” she tells me. To prepare, she religiously followed a clean meal plan of six meals a day, including such good eats as egg whites, oatmeal, almond milk, protein bars, chicken, sweet potatoes, green veggies and tilapia. To round out the routine, Andrea worked out regularly, Monday through Friday—four days a week of cardio and five days of strength, alternating the muscle focus each day.
Living the Clean Life Over the past two years, Andrea has lost 50 lbs. Her body fat percentage has dropped from 32% to 20%, and her pant size has dropped from a size 12 to a size 4–6. “The hardest part for me was the first two months—and not because of the diet,” she says. “The challenging part was saying no to friends asking to go to lunch at Applebee’s or Olive Garden and turning down fruity cocktails, beers and wine.” After just a few months, though, Andrea formed a support system of like-minded individuals who were just as dedicated to clean living as she was. These days, Andrea looks to her support system of
/ December 2013
family, friends and fans. (Check out Andrea’s fan page on her web site!) “If I could share one secret that helped me to be successful in reaching my goals and continuing to strive for more, it would be that what I did is not a diet,” Andrea stresses. “It is, however, a lifestyle.” She warns that this lifestyle is not something to be entered into lightly. “It’s challenging, demanding, and requires an open mind,” she says. “You must be open to a whole new beginning—and a whole new you!” It was only by making the decision to make small changes day after day that Andrea met her goals. When it comes to healthy living, the whole really is so much greater than the sum of the parts. Find Andrea in a bookstore near you! Andrea tells her story, alongside 99 other women, in Real Talk. Real Women. by Miriam Khalladi. Out on shelves this December! If you have recently accomplished a health, fitness, or nutrition goal that you would like to share with our readers, please contact us at editorial@activelifeguide.com
12/31/13
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Training
STRENGTH TRAINING
Keep Off
22
Minute
The Holiday Pounds
Full-Body Workout
Stay in Shape During the Holidays! With the hustle and bustle of the holidays, streets are packed and calendars are overflowing with things to do and places to go. Don’t let that stand in the way of keeping in shape this season. This workout is designed to be done right at home with a little space, some small weights, a step, and just 22 minutes of your time. For the first round, perform each exercise for one minute, resting for a full minute after each, including the last one. Then repeat the circuit, but this time do each exercise for 1 ½ minutes and only rest 30 seconds between.
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/ December 2013
1 Speed Skaters Begin in a lunge position with your right foot extended back and to the left, with chest as close to the knee as possible. Quickly jump and bring the right foot forward while sending the left foot back and to the right. Continue alternating for the time specified.
Trainer’s Tip:
If you can’t get low or are unable to jump as necessary, simply slow the movement down and eliminate the jump.
A
B
2 Tip-Toe Squat Stand with feet shoulder-width apart, extend arms in front of you for balance, and raise onto your toes. Squat down as far as you can while still staying on your toes, being conscious to keep your back flat and push your glutes back. Squeeze your glutes to push back up to the starting position. Repeat for the time specified. Trainer’s Tip:
A
B
If you have trouble balancing, stand by a wall or secure piece of furniture to hold while you perform the squats.
3 Bicycle Crunch Lie flat on your back with fingertips behind your ears. Extend your legs straight out a few inches above the floor and bring shoulders up off the floor. Pull one knee in toward chest and twist at the torso to bring the opposite elbow toward your knee. Return to stay position and repeat on the other side. Continue for the specified amount of time.
B
A
Trainer’s Tip:
Going slower will amp up the difficulty so set your pace based on your skill level.
4 Plank Get in a standard plank position on your elbows with get hip width apart, arms parallel to each other, and elbows directly under shoulders. Keeping core tight, hold this position for the time specified. Trainer’s Tip:
For a more advanced version, lift one leg in the air for half the time, then switch feet and lift the other leg for the remainder of the move.
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Nutrition
RECIPE
Christmas Cookies
‘Tis the season for allspice, cinnamon and cloves. Nothing says the holidays like a little “spice” in your cookie!
Ingredients Cookies:
• 11 1/4 ounces all-purpose flour (about 2 1/2 cups) • 1/2 teaspoon salt • 1/4 teaspoon baking powder • 1 tablespoon ground ginger • 1 teaspoon ground cinnamon • 1/2 teaspoon ground cloves • 1/4 teaspoon ground allspice • 3/4 cup butter • 2/3 cup granulated sugar • 1 large egg • 1/4 cup molasses • 1 1/2 teaspoons vanilla extract
Icing: • 3/4 cup powdered sugar • 2 teaspoons egg white powder • 1/8 teaspoon salt • 1 tablespoon water • Sparkling sugar (optional)
Preparation 1. Preheat oven to 350°. 2. To prepare cookies, weigh or lightly spoon
flour into dry measuring cups, and level with a knife. Combine flour, 1/2 teaspoon salt, baking powder, ginger, cinnamon, cloves and allspice, stirring with a whisk. Place butter and granulated sugar in a large bowl, and beat with a mixer at high speed until light and fluffy. Add egg, and beat until well blended. Beat in molasses and vanilla extract. Reduce mixer speed to low. Add the flour mixture to butter mixture; beat just until combined.
3. Shape dough into a 4-inch round, and cover with plastic wrap. Chill for 1 hour. Roll dough to 1/4-inch thickness on a lightly floured surface. Cut out 40 (2 x 3-inch) cookies, rerolling scraps as necessary. Place cookies 1 inch apart on a baking sheet lined with parchment paper. Bake at 350° for 9 minutes or until lightly browned on bottoms. Cool on a wire rack.
Note: Add water to icing a drop at a time for thinner spreading consistency. Decorate with dragée (sometimes called sugar pearls), gold or silver dust, and coarse or sparkling sugar, and tint the frosting with food color paste. All are available at coppergifts.com. Make the cookie dough up to a month in advance, wrap it tightly, and freeze. Thaw dough completely by placing it in the refrigerator overnight.
4. To prepare icing, combine powdered sugar,
egg white powder, and 1/8 teaspoon salt, stirring well. Gradually add 1 tablespoon water, stirring constantly with a whisk until smooth. Decorate cookies as desired. Sprinkle with sugar, if desired. Let the cookies stand on a cooling rack until icing is completely dry (about 1 hour).
5. Finishing flourishes don’t require special
Yield: Serves 40 (serving size: 1 cookie) Total Time: 3 Hours, 12 Minutes
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equipment. First, “flood” cookies by spreading thin frosting with a small offset spatula to coat, if desired. Pipe thicker frosting from a zip-top bag to outline. Use a toothpick to make small dots of icing that act as glue for decorative details like sugar pearls.
/ December 2013
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Health
INFORMATION
The
Damage is Done! Have years of exposure to the sun been cruel to your skin? Don’t we hate to hear those words? Most of us are all guilty of it. We baked in the sun for years, and it felt and looked so good. Some of us even had the reflector blankets and drenched ourselves in baby oil. If we only knew then what we know now!
What Causes Sun Damage? Sun damage is caused by frequent exposure to damaging ultraviolet (UV) rays. UV is an undetectable form of radiation emitted by the sun. There are two types of UV rays, UVA and UVB. UVA rays penetrate deep into the skin and are the major source of early aging and skin cancer. UVB rays primarily access the surface of the skin and are the key source of sunburns.
You do have options with the latest in laser technology! A photofacial is performed with the StarLux Intense Pulsed Light, which painlessly emits multiple wavelengths of light to penetrate all levels of the skin to improve the tone and texture. Quick and effective, photofacials often take no more than thirty minutes, leaving you plenty of time to show off your rich new skin tone. Used to improve the appearance of sun-damaged and aged skin, a photofacial is a series of gentle pulsed light treatments that enhance and rejuvenate the skin, giving you healthy, more youthful skin. A photofacial can also reduce facial and neck redness, flushing and discoloration. While photofacials are exceptional at treating sun-damaged skin, this treatment is also approved
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/ December 2013
for irregularities in skin texture, elimination of blood vessels, improvement of mild acne scars, and the reduction of large pores and dark circles around the eyes. Along with these conditions, this procedure performs wonderfully for those patients looking to diminishing fine lines, especially around the eyes and mouth.
Fractional Ablative and Non-Ablative Skin Resurfacing Great for lines, wrinkles, acne scars, pigmentation disorders and sun damage, the Palomar LUX1540 fractional laser offers superb results in treating lines and wrinkles, discoloration and damage on the face, neck, chest and back of hands. We chose the Palomar StarLux fractional laser system because it is FDA approved and highly effective in reversing signs of aging skin, and it comes with little to no down time. So maybe the damage is done; but there is something we can do about it. Please call today for your complimentary consultation and let’s find the best options for you! Jody L. Rasp, Certified Laser Technician Licensed Aesthetician, Hamilton Surgical Arts
Beautiful Skin at Any Age
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Be Active, Live Well! Strength does not come from physical capacity. It comes from an indomitable will. 30
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Inspiration
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