February 2011

activelife

Healthy Heart Boot Camp Training: Five Exercises Pg. 21

FOR MEN & WOMEN

FREE Guide

Your guide to a healthy lifestyle

Heart Healthy Doctor’s Orders Dr. Woodrow Corey

New to Fitness?

What’s the Best Way to Get Started?

Take Heart

in Your Health

Creating Space for the Life That You Want to

Live

February 2011

Body Work

8

Pillars of Perfect Health Part II

Know Your Baseline activelife Success Stories Shannon Sevick

Spinach Berry

Salad

Sports Medicine – The Incomplete Package

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By Laura Marenco, PT

Fitness

New to Fitness?

What’s the Best Way to Get Started?

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5. Slowly increase the intensity over time. Try adding another exercise in week two. Again, pace yourself and don’t overdo it. In time, you’ll be enjoying a thriving and consistent fitness regimen.

he most important thing to remember is: don’t overdo it. To help get you started without feeling overwhelmed or becoming vulnerable to injury, try these five steps.

1. Make sure you have the right equipment. The correct footwear, such as rubber-soled training shoes; comfortable, breathable clothing; and functioning equipment, such as a treadmill at your gym or even just a few inexpensive resistance bands or hand weights at home. These are all important items to invest in, but they don’t have to cost a lot of money. A fitness DVD can also offer some useful instruction and point you in the right direction.

2. Spend time strengthening the muscles as well as doing cardio. A wellrounded routine is a great way to get your body comfortable with exercise.

3. Start with a conservative program.

Beginning with ten minutes per piece of equipment, three times per week, is ideal for the first week.

6. Hire a personal trainer. If you have never set foot in a gym or simply are afraid of embarrassment in front of strangers, hire a trainer who can help you with right form and number of repetitions. It will not hurt to get expert advice.

Make sure you master proper form before increasing either intensity or duration in any routine.

And remember, nutrition will be 80% of your success if fat loss is your goal.

Focus on eating lean meats, fruits, and veggies throughout the day, and don’t forget that water jug!

4. Stretch afterward. This will help prevent injury. A few light stretches following exercise should be an essential part of your fitness program.

Also, always consult your doctor before beginning any exercise program.

Laura Marenco is a fitness professional with over 10 years of experience. Visit www.lauramarencofitness.com or call 317.345.3892 for a consultation and rates.

To submit your question, please go to www.activelifeguide.com/contact us alG

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10

February Guide

Creating Space for the Life That You Want to Live

11

8 Pillars of

21

Healthy Heart Boot Camp Training: Five Exercises

Perfect Health Part II

24

FEATURES +

COVER STORIES 14 Take Heart

Heart Healthy

in Your Health

27 Spinach Berry Salad

Doctor’s Orders Dr. Woodrow Corey

16

26 Sports Medicine

The Incomplete Package

6 New to Fitness?

What’s the Best Way to Get Started? www.activelifeguide.com

Healthy Heart

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20 activelife

28 Know Your

Shannon Sevick

12 Body Work

Success Stories

Baseline

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LETTER FROM THE EDITOR

activelife Guide

A Good Heart

Your guide to a healthy lifestyle

EDITOR - IN - CHIEF EDUARDO PEÑA

ASSISTANT EDITOR FELIPE SARMIENTO

SENIOR WRITER MATTHEW HUME

Is a Healthy Heart...

V V

CONTRIBUTORS KIM BRENTON LAURA MARENCO KAREN LOUCKS ROBERT PRATHER CORY BLACK CHUCK LEHMAN TODD MCDOUGLE MICHAEL ABBOTT

PHOTOGRAPHER

alentine’s Day is here, and what does it mean to you?

Love, romance, passion, and friendship— everything inspired by the heart. Here at activelife Guide, we not only think about all of these words when we talk about the heart; we think about a healthy heart and what to do to keep it in good shape! And what better way than to ask the experts.

Dr. Woodrow Corey, of Indiana University Health Physicians Cardiology, shares with us everything we need to know regarding how to keep our heart in good health, no matter what our age. He also shares with activelife Guide staff details of his active lifestyle and what he does to keep himself in shape and his heart healthy.

issue a new department called activelife Success Stories, written by Kim Brenton.

Please submit any questions, comments, or suggestions to us via e-mail at:

DAN BRAND

BRAND PHOTODESIGN

MARKETING COORDINATOR JUSTYNA DORUCH

GRAPHIC DESIGNER ROGER PALAO

editorial@activelifeguide.com

CIRCULATION

And remember—be active, live well!

CONTACT INFORMATION

ACTIVE LIFE GUIDE CORP.

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

ADVERTISING

advertising@activelifeguide.com Phone: 317.776.1689

COMMENTS & FEEDBACK

Eduardo

To complement Dr. Corey’s advice, we’ve included a cardiovascular workout exercise to keep your heart pumping and healthy everyday. Our fitness model Jessica Wright shows you how to do it on page 21.

In addition to these inspiring and motivating articles, we’re introducing in this month’s

EDUARDO PEÑA

EDITOR - IN - CHIEF

editorial@activelifeguide.com

SUBSCRIPTIONS admin@activelifeguide.com

_________________________ BE ACTIVE, LIVE WELL _________________________ © 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 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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By Karen Loucks, Life Coach

Nutrition

Creating Space for the Life That You Want to Live A

re you living the life that is your best life, the life that you want to live? What does that life look like, feel like, sound like, and smell like? Imagine yourself there today. You can use any or all of your senses to bring form to what you want. No detail is too small or idea too big. Now consider your day today—the activities (routine and non-routine) that you engaged in, your relationships, work, health, home. Is there a gap between what you envisioned as your best life and your experience of this day? For most of us, the gap is wide.

There are many approaches that you might experience in a life coaching session which will bridge that gap. One approach that you can use here and now is to look at the things in your life that you do not want or need—but there they are. We all have these behaviors, situations, unmet needs, boundaries that have been crossed, environmental conditions, frustrations, or problems that drain our energy and take up space in our lives. Some of these things have been around so long that we no longer even notice them. Examples might include: • I am always the negotiator in the family.

• The walls of my house need to be painted.

• I watch too much television.

• I am not at a healthy weight.

• I am not getting enough sleep.

• I have a Web page that needs updating.

• What needs to happen in order to be rid of this “toleration”?

• On a scale of 1 to 5, how likely am I to follow through with what it takes to make this change?

3. You may find it useful to journal or write your answers, looking at your responses the next day, and adding or revising until you feel satisfied with your explorations.

Here are four steps that you can take to create space in your life: 1. List ten things that you are tolerating in your life now.

2. Answer these questions: • Where am I willing to make changes?

• Am I willing to see what is truly possible for me?

• What would my life look like and feel like if this were changed/ fixed/eliminated?

• What can I do differently that will bring more joy/peace/(insert your own preferred descriptor here)?

4. Outline your action steps and when you will take them.

You may find that you are ready, willing, and able to make the changes yourself that will make a difference for you. Or you may discover that you would like some support in making those changes. Either way, you can create the space for more of what you want in your life. Now is the time to manifest the life you want to live!

At Yellow Brick Road Life Coaching, located at Ailanto Group LLC, we are available to assist you with many of the changes you may want to make in your health and well-being. alG

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By Michael Abbott, RPT

Nutrition

Body Work

I

’ve always used a car as an example to help people understand their bodies because the simple fact is many people understand the inner workings of their car much better than they understand their own bodies! They know when the car needs maintenance, acknowledge when it isn’t “running well,” and, most importantly, seek help and advice to correct problems they find.

is a difference between a car and the human body that is worth mentioning here: our bodies have the ability to completely adapt and change back to what they once were—unlike that old Chevy!

Remember that the power, energy, and get-up-and-go you have is based in the beginning on the fuel you provide your body. So the next time you feel that empty light come on in your brain, think to yourself...

Do I want, and deserve, to run and feel like a Ferrari?

It’s amazing to me that people will go years with a hip that causes pain and a severe change in their walking gait before addressing the issue, but if their car starts lightly pulling to one side they will go get a tire rotation and balance check!

So here are some car and body comparisons...

Fuel

We all know that if you ran your car on regular unleaded it wouldn’t be as good for the car in the coming years as premium. What do we all know happens? The engine doesn’t last as long, and we get a buildup of sludge over time because the fuel is not as pure, right? As the cycle repeats, the engine struggles more because now it has sludge on top of the poorer fuel. Eventually, the engine starts sounding sick, coughs and splutters, and then dies!

So the question becomes: if you owned a brand new, bright red Ferrari and pulled into a fuel station, which nozzle would you reach for?

I guess the next question, if you haven’t seen it coming yet, is: why don’t you treat yourself as well as a Ferrari!

We have all heard that the body regenerates and replaces every cell in the body roughly every seven years. The fuel for this growth comes from the food we give our amazing machine to utilize. It’s no wonder some of us feel more like a beat-up Chevy Chevette instead of the Ferrari we started out as. There

Care

I think some people believe that the body can take unlimited punishment and poor treatment without breaking down.

Although the human body is remarkably resilient, this is simply not true. There are unlimited ailments and life-threatening problems that are heavily linked to lifestyle choices. Ask any rational person if they would drive their car over a rally course every weekend, then return to daily commuting on the weekdays. Most will say no because they need it for work or daily living, and that rally racing is just too risky when they only have one car. If this is the case, why do some people spend weekends drinking and smoking while sleeping as little as possible? We only have one body! If you don’t care for yourself, then you can only expect poor health and likely a serious problem will eventually occur, just as you would expect in rally racing.

Maintenance

I regularly marvel at the number of people lining up at Mike’s Car Wash during the winter months. Why are they there?

Because everyone knows that the salt used to clear the snow is bad for the car, and it’s nice to keep the exterior clean during the horrible weather. I marvel at this because some of these same people have not seen a chiropractor, dentist, massage therapist, doctor, or the inside of a gym for years. Although our bodies are highly repairable and adaptable, there is a tipping point where the human body cannot reverse the damage sustained. Over the years, I have worked with hundreds of people with physical injuries and ongoing pain that would pay any amount of money to get back to full health. As my mother always said, an ounce of prevention is worth a pound of cure.

Why do we value our cars (which are replaceable) more than we value ourselves? I think some people understand their car better than their own bodies, and some try to turn a blind eye until they are forced to face the issue of health. The hardest problem to cure is a lack of self-worth. We all need to realize the miracle that is the human body and compare it to that bright red Ferrari. Everyone reading this deserves to have their body performing and running like that Ferrari. More importantly, they deserve to feel like that Ferrari. alG

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activelife Guide

is looking for Fitness Models!

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

Healthy Heart

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By Cory Black

Nutrition

Take

Heart

in Your Health

T

he heart is one of the most crucial organs in our body, beating more than one billion times over the average life span. Health issues related to our heart are the leading cause of death for both men and women, and it is estimated that more than 80 million people are affected by heart disease in some form. It is not uncommon for it to affect someone that we love.

Some risk factors for heart disease are out of our control, such as age or family history. But there are major risk factors that we can impact, including smoking, high levels of LDL cholesterol, high blood pressure, physical inactivity, obesity, and inflammation of our cardiovascular system.

We don’t necessarily have to just accept all the risks.

For some of us, it may mean taking bigger steps to lose weight or quit smoking, but we all can make some simple changes to our diet and get some form of regular exercise to begin to lower our risks. Think of each step we take as reducing the overall risk and leading to a longer, healthier life.

While making some changes, such as getting off the couch more often, are obvious, many of us may not know how nutrition can reduce risks. The basics of a hearthealthy diet are to reduce salt, saturated and trans fats, cholesterol, and refined sugars, much of which comes from processed foods. We should increase our intake of foods rich in vitamins and other nutrients—foods such as fruits, vegetables, and whole grains—and healthy protein sources, such as chicken and salmon. In addition, there are ways we can reduce key risk factors naturally.

The Omega-3s in fish oil are a powerful way to increase the health of our heart. Omega-3s are the essential fatty acids EPA and DHA that, together, reduce inflammation and improve cardiovascular health. Our body cannot produce these essential fatty acids, but adding Omega3s to your diet has a positive effect on blood pressure,

cholesterol levels, and inflammation—all of which are risk factors for heart disease.

The scientific consensus is so strong that organizations like the American Heart Association agree fish oil maintains heart health and prevents heart disease.

It is probably not coincidence that cultures with seafood-rich diets, like the Japanese, have a much lower incidence of heart disease. We can also get the benefits by increasing consumption of coldwater fish, such as salmon, in our diet, or by taking a fish oil supplement, which can be a great way to get optimal levels every day. When choosing a supplement, it is important that it has been tested for contaminants such as mercury and PCBs and is in the natural triglyceride form that is proven to have much higher bioavailability.

Increasing heart-healthy antioxidants in our diet will also reduce our risks. Red wine has been known to have antioxidant properties that are good for our heart. It is the center of the French paradox, attributing to much lower incidences of heart disease in diets that include red wine.

Resveratrol is the key antioxidant in red wine identified for heart health that helps prevent damage to blood vessels and prevents blood clots. We can get the benefit by including more red wine in our diet or through a resveratrol supplement.

Another powerful antioxidant that has been shown to be effective in fighting cholesterol is Citrus bergamot, a bioflavanoid found in a European fruit. In clinical study, Citrus bergamot was shown to positively affect cholesterol levels, interfering with the synthesis of cholesterol in the body.

Heart disease is something we will all face to some degree in our lives, but we all can take steps to reduce our risks and improve our heart health. alG

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Cover Story

Heart Healthy: Doctor’s Orders Dr. Woodrow Corey

By Matthew Hume | Photographs By Dan Brand

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“In order to be effective, I recommend a structured exercise program that includes being active a minimum of three days each week, for at least thirty minutes per session.”

TURN THE PAGE FOR MORE.

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Cover Story I N D I A N A

Imagine

yourself lying in bed on a cold night in February.

(Not hard to imagine right now, is it?)

You’re sound asleep when you receive an urgent phone call from your hospital’s ER doctor. He tells you, the hospital’s cardiologist on call, that a 39-year-old woman has come into the ER with complaints of a sensation of “a bomb going off in her chest.” The patient is in seemingly perfect health—thin and muscular, a marathon runner, daily workouts—and not the kind of person in which you would suspect a heart problem. But one of the blood tests that had been taken to check for chemical spikes in the blood following a heart attack had come back with abnormal results, so the doctor has called you to come in for a look. You call your prep team to come into the hospital to be on the ready, throw on your clothes, and head out into the cold.

U N I V E R S I T Y H E A L T H P H Y S I C I A N S

W

elcome to the life of Dr. Woodrow Corey, Indiana University Health Physicians Cardiology. “By the time I got into the hospital twenty-five minutes later, she was looking really bad,” Dr. Corey says. With the patient in cardiogenic shock and close to death, Dr. Corey and his team rushed her to the cath lab to discover her main artery had torn, and blood flow to the heart was minimal. “We did some unique things—put a balloon pump in her to support her heart, put stents in her main artery, and had her airlifted downtown for immediate bypass surgery.” But it’s a conversation that Dr. Corey had with the patient as she was being wheeled into the operating room that perhaps best exemplifies why the good doctor got out of bed on a cold night to help a woman he’s never met. “She looked me in the eye and asked, ‘Am I going to die?’

I said to her, ‘No, you’re not going to die.

I have a little baby, too, and we’re going to keep you alive.’” He and his team kept their word. Three months later, this young mother ran the Indy 500 Mini-Marathon that she’d been training for. The quick actions of Dr. Corey and his team not only kept their patient alive—they gave her the

C A R D I O L O G Y means to get back out there and live life to its fullest.

H

eart emergencies can happen to anyone—none of us are immune.

Dr. Corey says it was watching his father suffer with heart disease that inspired him to pursue his chosen career. “My father developed heart disease when I was a young child,” he recalls. “He worked long hours and, unfortunately, did not exercise

An activelife in the

Spotlight regularly. He died from a sudden cardiac arrest, which is one of the reasons I became a cardiologist. I have always wanted to help people with the disease.”

His father’s untimely passing wasn’t the only inspiration Dr. Corey found in his family ties. “Growing up, my older brother would put me through vigorous workouts and would challenge me with practice drills and wind sprints.” Fast-forward a few years to Dr. Corey’s final high school alG

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Indiana University Health North Hospital football game, in which his brother was the opposing team’s coach. “It was a huge rivalry for my hometown,” Dr. Corey says.

“My endurance allowed me to make a few key plays late in the game, and my team won.” Talk about upsetting the pecking order! “I still tease him about the fact that he trained me too well and it was his doing that cost him the game!”

A

ll fun aside, heart health is a very serious matter. Dr. Corey describes the heart as the engine of our bodies, beating an average of 115,000 times each day. That’s why it’s vitally important to treat your heart well. “There are five major risk factors for heart disease,” he explains.

“Smoking is number one, followed by elevated cholesterol, high blood pressure, diabetes, and family genetics. All of the risks other than genetics can be modified by a healthy lifestyle or by medications.”

This is good news! And when it comes down to it, keeping your heart in good working order is simple. “Eat a healthy diet and start a regular exercise program,” Dr. Corey says.

I

n order to be effective, he recommends a structured exercise program that includes being active a minimum of three days each week, for at least thirty minutes per session. “It’s important to find an activity that you enjoy, whether it be swimming, running, biking, dancing—the list goes on and on,” he says. If you are 35 or older and your heart is not accustomed to exercise, Dr. Corey strongly suggests that you consult with your physician before beginning any exercise program.

“There are numerous stories out there of 50-something weekend warriors that start exercising out of the blue only to cause harm to their bodies,” says Dr. Corey.

Once you’ve been cleared for take-off, don’t feel like you have to do thirty minutes of exercise right away. “Start slowly and gradually add more time each session— even if it means just starting with five minutes at a time,” he advises.

O

ne of the wonderful things about exercise is the benefits that a regular program brings to both the body and the mind. “There are times at the end of a long

work day that I don’t feel like exercising,” says Dr. Corey. “After exercise, though, I feel refreshed and have a much more positive mood. It not only burns calories, but it also benefits blood pressure and helps regulate glucose metabolism.” And if the effects that exercise has on your heart and physical health aren’t enough to convince you to take up the habit, consider your career. “Exercise definitely increases your job performance by increasing your energy level, concentration, and stamina,” he says. Why in the world wouldn’t a person want to exercise, given all the good things that come with it?

F

or some of us, starting an exercise program and sticking with it may be easier than improving our diets. What does Dr. Corey suggest when it comes to eating more healthily? “Try replacing one unhealthy snack with a healthier choice,” he says. “And don’t get discouraged by small setbacks—they are inevitable.” Little by little, your substitutions will add up to a considerably better diet for your heart.

“The key is to be consistent— because life is more like a marathon and not a sprint.”

I

f you’re looking for ways to incorporate healthier foods into your diet, taking a look at Dr. Corey’s typical daily intake is a good place to start. “For breakfast, I usually eat whole grains and fruit, with a cup of black coffee,” he says. His lunch usually consists of a spinach salad with low-fat dressing, loaded with vegetables, along with a high-protein, low-fat yogurt.

And at the dinner table? “For dinner, I eat a lean protein, a whole grain— such as brown rice—and a vegetable seasoned with salt-free spices.” Dr. Corey drinks water throughout the day to stay hydrated, and he tries to eat fish at least twice a week. “I try to limit sweets to small portions, occasionally, following a meal,” he says. “My preference is dark chocolate.”

minutes of weight training,” he says. At work, he takes the stairs instead of the elevator, and he usually parks his car far away from the building so he can get a few extra steps in. And with a wife and four children, opportunities to mix family time with active time abound. “My younger kids and I go outside and shoot baskets in our driveway basketball court,” Dr. Corey says. “Sometimes we go for walks, or hike trails in the autumn, looking at the leaves, things like that.” If there’s ever a day that the doctor is lacking motivation, he finds it in his wife’s morning routine. “She gets up at 5AM to do a boot camp class; knowing she already has her workout done before 7AM motivates me. She is constantly challenging me to a wind sprint, but, luckily, I always have an excuse to go see a patient in the hospital!” quips Dr. Corey.

K

eeping our bodies and hearts in good working order may take some effort, especially as we begin a new routine or attempt to improve our diets; but at 115,000 beats per day, we owe it to our ticker! If you’re reading this article and thinking you’re too old to make a change, think again. Dr. Corey says it’s never too late to adopt a healthier lifestyle. “Elderly patients actually derive more benefit from a regular exercise program than younger patients,” he says. So this year, don’t let any excuse stand between you and a healthier heart. Keeping your engine finely tuned just makes good sense!

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s for the active lifestyle that Dr. Corey leads, he manages to strike a balance between time at the gym and time spent with family. “I try to exercise at least four to five times a week for at least thirty minutes of cardio, combined with forty-five

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activelife

Success Stories

“I love the way I feel now, and I want to help other people feel this way, too!”

Shannon Sevick accomplished her fitness goals by doing cardio 4 days a week, lifting weights 3 days a week, working with a trainer 1 or 2 days a week, and attending group fitness classes, which often incorporate cardio and/or weights.

BEFORE

A now self-described “gym junkie,” Shannon Sevick proves that a healthy lifestyle does not have to take away from family time. Shannon is a busy wife, mother and teacher. Her free time is often spent taking care of her family and working on lesson plans for her students, leaving little time for herself.

Corey would join her in a water aerobics class! No doubt, Corey would be one of the few males in that class! At the rate that Shannon is going, Corey better get his swim trunks ready!

Shannon has lost a total of 65 lbs and is down 8 dress sizes since August of 2010!

More importantly, she feels great! “I could never even run a mile; now I can run one in 13:37!” You can hear the excitement in her voice as she’s telling you about her healthy accomplishments.

Prior to Shannon’s healthy transformation, she was eating fast food 3-4 times a week.

Physical activity was not a part of her daily, or even weekly, routine. As a result of that toxic lifestyle, she was tipping the scale at 330 lbs. “I can’t stop crying because I looked so nasty and didn’t think anything of it,” says Shannon.

Shannon accomplished her fitness goals by doing cardio 4 days a week, lifting weights 3 days a week, working with a trainer 1 or 2 days a week, and attending group fitness classes, which often incorporate cardio and/or weights. She also changed her eating habits by no longer skipping breakfast, eating healthy snacks between meals, cutting out soda, drinking water, and making sure her meals are full of vegetables and lean proteins. The hardest part of the nutrition change for her was not going out to eat with her friends.

Those first few weeks were the hardest for her, but she realized that in order to take care of her family, she needed to take care of herself.

She originally began her healthy journey in March of 2010. She made great strides, losing 20 lbs during that first attempt.

However, at that time, she was not fully committed to her fitness goals and gained all the weight back over that summer.

She put taking care of herself on the back burner until one day she realized the effect it had on her daughter.

Shannon’s 7 year-old daughter, Trinity, came home from school crying one day.

Some older kids on the bus were telling “Yo mama” jokes and Trinity thought they were talking about her mom being fat. That was it for Shannon. “I didn’t want to be her burden,” she says.

The other obstacle Shannon had to overcome was simply integrating everything into her schedule without sacrificing family time. She has done this by including her family and friends in her new healthy lifestyle. They take family walks together with their dogs. Instead of going out to eat fast food, they sit down and talk about what healthy meals they would like to make. Shannon even includes Trinity in the preparation of their healthy meals. “She likes to help me cook,” so she’s learning about healthy nutrition.

Shannon dedicated herself to her fitness goals in August of 2010, the date she affectionately labels as “the real start of my new life.” She started off slowly by making small, attainable goals of losing 10 lbs and going to the gym 5 times a week. Then she started working with her personal trainer, Corey Brunkhart. She and Corey decided to make things a bit more interesting. They placed a friendly bet: if Shannon could lose an additional 40 lbs in 4 months,

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Although Shannon has already accomplished so much, she is not done

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yet! She has dropped from a size 28 to a size 20! Her goal is to be a size 12. “I think [size] 12 would be a healthy place for me. I want my daughter to know that I AFTER love my body for what it is, but I just want to be healthy.” Shannon is so passionate about her new healthy lifestyle that she is planning to become a personal trainer, part time, once she reaches her weight loss goals. “I love the way I feel now and I want to help other people feel this way too!” exclaims Shannon.

Aside from weight loss, she has other fitness goals in mind. Shannon is currently in the process of training for a 5K that will take place in May of this year. Her goal is to run 12-minute miles. She also plans to run a mini marathon in May of 2012.

Whew! Those are a lot of big goals that will require a lot of hard work. When asked what motivates her to maintain her new healthy lifestyle, Shannon says, “I don’t want to let anyone down! So many people are rooting for me!” Shannon has met many new friends at the gym who, she says, surrounds her with positive energy, which she takes back to all the people in her life. “I try and help my friends and family now because I feel I have the right to say something about living a healthier lifestyle because I am now.”

If you are at home reading this, thinking about tackling your own fitness goals, Shannon’s advice is that you do it now! “It bothers me that people have to wait until Monday or the first of the year to start.

Start today or you won’t start!”

— Kim Brenton, fitness writer If you have recently accomplished a fitness goal that you would like to share with our readers, please contact us at editorial@activelifeguide.com

Healthy Heart

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Healthy Heart Boot Camp Training: Five Exercises Photographs By Dan Brand

Fitness Model Jessica Wright

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Workout Exercise EXERCISE 1: SQUAT THRUST A

1. Starting in the standing position, squat down, placing hands beside your feet [A].

C

2. Kick your feet back together, landing in a push–up position, with abdominals tight. Your body should be straight and spine in line [B].

3. Using your abdominals, pull your feet back in together between your hands.

B

4. Explode up using your legs and arms. Jump as high as you can, then repeat [C]. *Low impact modification for beginners: Step your feet back one at a time, and do not jump at the top.

A EXERCISE 2: MOUNTAIN CLIMBERS 1. Begin in the push–up (plank) position. Abdominals tight and spine in line [A].

2. Pull right knee in towards chest, then quickly back out and switch legs [B].

3. Continue pumping knees in and out for a set # of repetitions or for time. Inhale and exhale with each switch, and keep abdominals tight [C].

C

B

EXERCISE 3: HIGH KNEES 1. Standing tall, start driving knees up as high as you can. As you advance, stay on the balls of your feet and drive knees up and down as quickly as possible.

2. You can pump your arms during this movement or hold them at chest level to give your knees a point of contact. 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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EXERCISE 4: LOW JUMPING JACK

C

1. Place feet together and bend knees about 60 degrees. Place your hands down by side, tucked behind knees [A].

B

2. Jump out, landing on the balls of your feet, legs land wide. Arms swing out in a half–moon position and end overhead [B].

3. Jump back in, landing with feet together and arms back at sides [C].

A

4. Stay low during this movement to engage your leg muscles.

EXERCISE 5: JUMP LUNGE 1. Begin in a lunge position—one leg forward and one leg behind.

Bend legs, sitting hips down. Your knee should not go past your front toe. Your abdominals should be tight and chest should be up.

Keep your weight in your front leg, and front heel planted.

2. Powering off your front leg, jump straight up, switch your feet in the air, and land with opposite leg forward. When you land, bend your legs into the lunge position.

When doing this circuit, move as quickly as possible, keeping your intensity at maximum level.

PUT IT ALL TOGETHER! SOMETIMES YOU DON’T HAVE TIME TO GET IN A WORKOUT. ONE METHOD USED IN BOOT CAMP IS A TABATA. THE TABATA PROTOCOL IS AN INTERVAL STYLE OF TRAINING WHICH CREATES RESULTS IN A SHORT AMOUNT OF TIME. IT PUSHES YOUR BODY INTO ACCELERATED FAT-BURNING FOR HOURS AFTER YOUR WORKOUT. TRY THIS HEART-THUMPING CIRCUIT.

NOTE

Repeat for a total of 4 minutes!

You can use one exercise for all four 20–second sets or you can use a variety like above. After 4 minutes, mix it up and do another 4–minute set using different exercises.

(Always remember to do a light warm up and stretch when you are done to prevent injury.)

TABATA EXERCISE

TIME

REST

1. Squat Thrusts

20 seconds

10 seconds

2. Mountain Climbers

20 seconds

10 seconds

3. High Knees

20 seconds

10 seconds

4. Low Jumping Jacks

20 seconds

10 seconds

5. Jump Lunge

20 seconds

10 seconds

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By Robert Prather, DC, DABCI, BCAO, LAc

Health

8

I

Pillars of Perfect Health Part II

hear a lot of people say, “If I’d known I was going to live this long, I would have taken better care of myself.” I developed these 8 pillars of health and implement them in my office as I address a person’s health and plan of care. We covered the first 3 pillars of perfect health in January’s activelife Guide: energy flow, oxygenation, and xenobiotics. We will discuss in Part II the remaining pillars of perfect health, which include water, nutrition, exercise, rest, and attitude.

processed foods being introduced into our diet. The “Western diet” that arose with the industrialization of food in the 20th century is characterized by lots of processed food, meats and refined grains, lots of added sugar and fat, but few vegetables, fruits, and whole grains.

The Western diet is associated with a series of diseases—obesity, diabetes, cardiovascular disease, and cancer— diseases that are quite uncommon among people who live on traditional diets. Many common health problems can be prevented or alleviated with a healthy diet and supplementation. However, the RDA does not reflect optimal levels of vitamins and minerals, nor does it take into account varying individual need for increased amounts of vitamins and minerals during stress, sickness, or chronic degenerative conditions.

At the Prather Wellness Center, we recommend labs (especially blood work and hair analysis) to detect any nutritional deficiencies.

Pillar IV – Water

Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

The number one water to drink is spring water because it has the lowest parts per million, and the reverse osmosis would be the next best water to drink. I do not advise people to drink distilled water because the redox potential is similar to the cell chemistry in cancer cells.

Pillar VI – Exercise

I always say exercise cures a world of sins. Exercise is a marvelous way to improve health by opening up energy flow (Pillar I) and oxygenating the heart (Pillar II). There are 5 types of exercise that assist in overall health: aerobic, anaerobic, kinetic, flexibility, and muscle balance. All 5 types should be implemented into your weekly exercise program. Regular physical activity can help you prevent—or manage—high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or “good,” cholesterol while decreasing

Pillar V – Nutrition

I remember visiting our veterinarian and being told that if you want your dog to live long, then do not feed it human food. It has become more and more difficult to get what we need nutritionally from our food because of our soil being depleted of essential minerals and

triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there’s more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis, and certain types of cancer.

Pillar VII – Rest

Rest is the time you take to recharge your battery. On the Voice of Health Radio Show, I am always talking about the parasympathetic and sympathetic nervous systems and how we spend the majority of our day in the “fight or flight” sympathetic system. We can compare the sympathetic nervous system to feeling like we are being chased by a tiger. The parasympathetic nervous system is our “rest and digest” system and where we need to be 80% of our day. This is where deep breathing and meditation play an important role by putting us in this parasympathetic mode. Rest helps by keeping our hormone levels balanced and raising our energy, which always helps with our libido.

Pillar VIII – Attitude

Some people may say, “I wish I were dead and away from it all.” Unfortunately, that thought process has a very powerful affect on the function of the body. The mind is a very powerful tool, and it can assist in helping to create health or disease.

Dr. Robert Prather of the Prather Wellness Center is the host of the Voice of Health radio show, which airs every Saturday at 9AM on Freedom 95.9 FM WFDM and NewsTalk 1430 AM WXNT.

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By Todd McDougle, DC

Health

Sports Medicine The Incomplete Package weeks prior to sports practice so that the deficits can be corrected. If the examination is incomplete, then the athlete cannot prepare for play as is recommended by the ACSM. Presently, this substandard of care is seen even at the professional level.

For review, I picked up the Team Physician Handbook from the American College of Sports Medicine and was reminded of a toxic topic that I had presented in an article several years ago. The very first chapter of the ACSM text discussed the Pre-participation examination and its purposes.

The results of an incomplete sports physician team are clearly devastating to the athletes. Most high school athletic associations in the United States belong to the National Federation of State High School Associations (NFHS). In an article presented on the NFHS Web site, a review of each state’s Pre-participation physical should be reviewed every three years to ensure consistency and protection for the athletes. Several years have passed and nothing has really changed in my state. In fact, most young athletes still receive the same exam standard that was offered to me when I was a kid!

Of course, ensuring the health and safety of the athlete should always be paramount and typically should (1) detect physical conditions that limit play, (2) screen for medical problems, (3) define areas that may be predisposed to injury or have yet to heal, and (4) meet the legal requirements for play. As of the date of this article, the examination is at about 50% of its intended purpose.

Shoulder, elbow, wrist, ankle, knee, hip, back, and neck injuries are seen in nearly all levels of sports participation. The Pre-participation physical assessment includes a hernia exam, as well as heart and lung assessments. With that said, many of the injuries could be prevented with biomechanical screenings that include postural assessments and radiographic procedures not typically performed by the general physician during the required examination. The ACSM Team Physician Handbook indicates that the Pre-participation physical should be completed four to six

Fortunately, the ACSM handbook makes the clear point that the current methods for the Pre-participation physical are “an important, but unfocused part of sports medicine.”

I humbly make the suggestion that using a chiropractic doctor may be that missing link to prevent injury and improve performance for athletes of all levels. I have athletes that come from all over the nation, and they truly appreciate what they

have been able to achieve through chiropractic methods. Unfortunately, chiropractic services are considered “non-traditional” by most athletic administrations.

As a doctor who focuses on biomechanical disorders and their correction and prevention, I have been very disappointed in the level of protection offered by the present style of sports medicine offered by orthopedic surgical centers and their services placed in our schools nationwide. As a chiropractor, specifically, I have become very discouraged by the lack of willingness of so many sports teams and sports medicine centers to include the skill sets offered by chiropractic doctors. This inclusion could fill a major gap in protective care for the athlete.

I must admit, however, that I am encouraged by events such as the time when I was asked to help UCLA in 2009. I was honored to aid them in their needs and have met other team doctors that have the same passion for helping others as I have. Later, I was offered the opportunity to participate with USA Swimming and assist them with care of their athletes. So maybe things can change? Please send your comments to Dr.McDougle@ comcast.net. I look forward to what you have to say on this topic. alG

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Spinach Berry Recipe

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Salad

Ingredients 4 packed cups torn fresh spinach 1 cup fresh raspberries 1 cup fresh, or frozen, blueberries 1 small sweet onion, sliced 1/4 cup chopped pecans, toasted Salad Dressing 2 tablespoons white wine vinegar, or cider vinegar 2 tablespoons balsamic vinegar 2 tablespoons honey 2 teaspoons Dijon mustard 1 teaspoon curry powder (can be omitted)

Preparation

In a large salad bowl, toss together spinach, raspberries, blueberries, onion and pecans. In a jar with a tightfitting lid, combine dressing ingredients. Shake well. Pour over salad and toss to coat. Serve immediately.

Nutrition

Per serving: Calories 158, Cholesterol, 0 mg, Protein 4 g, Sodium 197 mg, Carbohydrate 25 g, Fiber 4 g, Total fat 5 g, Potassium 173 mg, Saturated fat 0.5 g, Calcium, 77 mg, Monounsaturated fat 3 g.

1/8 teaspoon pepper

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By Chuck Lehman

Health

Know Your

Baseline

W

hen was the last time you had a checkup? Can’t remember? Maybe you only go to your doctor so you can get the next prescription for your cholesterol medication? Most people go to the doctor as a last resort, either because they are too busy or they don’t want to hear any bad news. This is a recipe for disaster when it comes to your health.

with frequent tests. (Protandim is a supplement used to reduce oxidative stress and therefore inhibit some of the effects of aging.) Other supplements can greatly improve your health when taken and monitored properly.

Not going at all or going just once in awhile are both bad options. Knowing your own body and your internal status allows you to be proactive, healthier, and, in the long run, help prevent serious diseases that can become disabling.

The ability to be more proactive in our health by taking tests to monitor critical bodily functions may help individuals to feel empowered and not frightened by test results. In many cases, you can do something about the test results.

At a minimum, get some baseline test information and work with your doctor to determine the path to a healthier you.

Some basic tests that will provide a clearer picture of your health include the basic check-up, the PSA (prostate specific antigen) test for men, the thyroid panel, blood glucose serum, and the C-reactive protein. It’s easy to be healthier with the right tools!

The good news is that tests are available to monitor your health without spending valuable time in the waiting room. Establishing your health baseline takes only a few minutes—plus, the test results are in your hands! These results can be shared with your doctor so that they can maintain a copy in their files as well. Each individual has a different baseline, and knowing yours will allow you, in partnership with your doctor, to create a treatment plan that is appropriate for your specific needs.

More frequent follow-ups, every 3–6 months, can help you to watch specific things that you may be tracking because you are taking supplements or specific medications. This can allow almost real-time adjustments in your supplement intake, exercise, and/or diet so that you can see whether your actions are effective. Some alternative treatments, such as niacin or red yeast for high cholesterol, can be effective, and tracking the results frequently gives you insight into how these are affecting your health.

New research shows that tracking your thyroid levels can detect sub-clinical hypothyroidism that is manageable if properly diagnosed. This is frequently overlooked because results appear to be in the “normal” range, but it has been suggested that your TSH (thyroid stimulating hormone) should stay closer to the high range and that your T4-free level should be closer to the low range.

The effects of additional supplements that have received publicity recently, like Protandim, can only be monitored

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WANTED Advertising Account Executive 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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