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Bioimpedance Analysis—Get the Answers You’re Looking For Pg. 28 FOR MEN & WOMEN
FREE Guide
Your guide to a healthy lifestyle
BUTLER WOMEN’S BASKETBALL
MEET
DEVIN BRIERLY
Back-in-Shape Workout
Ditch the Scale
and lose the fat! Ch-Ch-Ch-Changes
March 2011
The
Skinny on
Fat
3 Fat
Fighting Foods
Get Back in Shape with Pilates
BE ACTIVE LIVE WELL
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activelife Guide
March
11
FEATURES +
COVER STORIES 14 The Skinny on Fat
27
3 Fat-Fighting Foods
22 Back-in-Shape Workout
BUTLER WOMEN’S BASKETBALL
MEET
Fitness Model Cheryl White
9 Ditch the Scale and lose the fat
26 On the Level
about Nutrients
DEVIN BRIERLY
29 Fight Fat
16
with Breakfast Scandinavian Muesli
10 Ch-Ch-Ch-Changes 12 Get Back in Shape with Pilates 21 activelife
Success Stories Brian Koning
28 Bioimpedance
Analysis—Get Answers!
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March 2011
Vol. 3 Issue 3 (#41)
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• • • • • •
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LETTER FROM THE EDITOR
activelife Guide
Your guide to a healthy lifestyle
Indianapolis March Madness
EDITOR - IN - CHIEF EDUARDO PEÑA
ASSISTANT EDITOR FELIPE SARMIENTO
SENIOR WRITER MATTHEW HUME
Go Final Four!
CONTRIBUTORS
M M
arch Madness is here, and to celebrate this exciting month, activelife Guide features Devin Brierly, a junior point guard for Butler women’s basketball. During her training schedule, she took some time to talk to our staff and tell us about her preparation for this season, as well as how she keeps in shape in the off-season. Devin shares some good advice with us all: “I recommend finding activities or exercises you enjoy the most. It’s much easier to stay active if you enjoy what you’re doing.” So good luck, Devin, and go Bulldogs! Spring is only days away—and with spring comes the beginning of daylight savings! So don’t forget to set your clock forward one hour on Sunday, March 13, at 2:00AM. This is just the beginning of warmer temperatures, longer days, and more sun to soak up.
ROGER SPAHR
ready for this upcoming warm weather, the activelife Guide team has prepared some easy-to-do exercises for you to do at home; Cheryl demonstrates these for you on page 22. In only 20 minutes a day, three times a week, these exercises can help you get back in shape. Please submit any questions, comments, or suggestions to us via e-mail at: editorial@activelifeguide.com
And remember—be active, live well!
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CIRCULATION ACTIVE LIFE GUIDE CORP.
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EDITOR - IN - CHIEF
activelife Guide
is looking for Fitness Models!
activelife Guide is looking for ambitious candidates who are well–organized, tenacious and have solid phone and in–person skills. The ideal candidate will also have prior print media sales experience and an entrepreneurial outlook.
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In this issue, we welcome to our activelife family fitness model Cheryl White. To be
advertising@activelifeguide.com
KIM BRENTON LAURA MARENCO ROBERT PRATHER CORY BLACK CHUCK LEHMAN MICHAEL ABBOTT
Send us a brief e-mail, including pictures, and tell us why we should consider you for our magazine.
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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 Laura Marenco, CPT
Fitness
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Ditch the Scale and lose the fat!
W
hen people are trying to lose fat, often the only measure of success they track is their body weight. This makes sense, as body weight is easy to track and measure; however, body weight is not a good measure of fat loss. First of all, most people really don’t want to lose fat—they just want to look better. Secondly, your body weight will decline due to loss of water and muscle, and these losses make you less healthy, not more so. The scale is a great tool for people who are maintaining weight loss. Seeing their weight each day is one way to make sure they’re staying on track with their diet and exercise program. However, if you’re just starting a weight loss program, the number on the scale can be deceptive, making you feel that you’re not making progress even when you are. Unfortunately, the hard work of diet and exercise isn’t always reflected on the scale for new exercisers, especially during the first few weeks. A couple things that may happen when you start a weight loss program include: Delayed results - Most of us need several weeks of diet and exercise before seeing significant changes on the scale. Unrealistic expectations – When you work hard at your workouts and diet, you may expect more than your body can deliver, which leads to disappointment.
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This is one instance where the scale can lie, especially for new exercisers beginning a strengthtraining program. It’s possible to lose inches without losing weight, which means you’re getting results even if they aren’t showing up the way you’re used to seeing them. Are you losing inches, fitting into smaller sizes, and slimming down? If the answer is yes, that’s a good sign that you’re gaining muscle and losing fat, which is exactly what you want.
Are you discouraged by what you’re seeing on the scale? If so, consider weighing yourself once a month rather than daily or weekly to give your body time to adapt to what you’re doing. Plus, keep in mind that weight may vary from day to day due to changes in fluid retention, especially for women. While the scale can tell you how much you weigh, there’s something more important you need to know: your body composition. While many of us focus on how many pounds we’re losing, what’s more important is how much fat we’re losing, something the scale can’t discern. Losing weight may make you happy, but what if you found out you were losing muscle, not fat? Losing muscle lowers metabolism and, eventually, contributes to a loss of mobility and power.
Ditch the scale, go buy a pair of jeans you want to fit into, and keep realistic expectations. Remember, it won’t happen overnight, but if you are consistent enough, you will reach your fat loss goal!
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
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March 2011 |
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By Roger Spahr, MD
Nutrition
Ch-Ch-Ch-Changes
W
hen my girls were teenagers, it always amazed me how my request for a wardrobe change for Sunday School or the theater would not always give me the result I anticipated. But that is the way change works. Without forethought, design, and adequate preparation, many times changing things about yourself may not turn out as well as hoped. As a physician working with patients who struggle with issues ranging from foggy thinking and lack of concentration, to loss of sex drive, low energy, and other complaints, the first thing to do is find out when the complaint started. Additionally,
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what was happening at the time with the patient is quite effective in helping to identify sources of problems. Stress, as noted in a previous month’s issue of activelife Guide, may also lead to inadequate levels of hormones and an overabundance of stress hormones. One of the things you may need to change is the way you choose to eat. Often, you are not what you eat, but what you absorb. Poor levels of good bacteria and food intolerances may often be created from antibiotics, chlorine in water, and poor repetitive processed food choices. This may impede digestion, and the result can be poor intake of major and minor vitamins and minerals. If you have digestive impairments, this may lead to nutrient
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deficiencies such as low functional levels of B12, B6, calcium, magnesium, and iron, to name just a few. For example, iron is the rate-limiting step in the formation of neurochemicals in the brain that control energy, joy, learning, motivation, and alertness. Vitamin D is also used for this pathway, and the daily need from sun exposure is close to 5000 IU per day. Taking foods fortified with Vitamin D is insufficient; one glass of milk, for instance, is less than 100 IU. Living in Indiana, we do not have the sun exposure after September to even meet the basic needs until May. That brings us back to changes. So what do you need to do about starting your own path to change? In order to change your
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nutrition, energy, hormones, or any other thing that affects you deeply in life, you have to know your starting point as well as how you got to that point in the first place. For some it may require a visit to a professional for advice. How to change your direction? 1. Assess your current state of health. 2. How do you feel? What bothers you? How long have you put up with issues?
3. If an area is of concern, target that area with education and advice. 4. Start with the end in mind. What does your end result look like? 5. Create a daily plan to change. 6. Work your plan. Daily. 7. Measure your progress. If you are not meeting goals, then what needs to change? 8. Create a journey as interesting as the final result. 9. Once you are at goal, what else can be
done to benefit your life? We all feel more fulfilled when working towards a goal. For some, just sitting down and writing out these steps and then creating a path works well. Quite often, some additional expertise is required. For those seeking assistance there are experts with vast experience at Ailanto Group that help people each day to create a better life for themselves. The key is to make a decision to keep on ch-ch-ch-changin’.
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Last year was great – but I could have enjoyed even more. Guess the wear and tear of being on my feet took it’s toll – on my feet, back and whole body. I developed plantar fasciitis and nothing could relieve my pain. Then I found The Good Feet Store. Good Feet’s 3-Step System really relieved my pain. Now I’m looking forward to a great year! – Coach Brad Stevens
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By Michael Abbott, RPT
Fitness
Get Back S
in Shape with
tarting to workout after a long period without very much exercise can be very difficult.
Not only is the motivation to get started tough, but the time it takes to get some momentum going and for results to appear can be frustrating to say the least.
Pilates
When we have been sedentary for a length of time, a lot happens within
constant pain. The old
the body. Muscles become weaker,
saying is very true: if you don’t use
shorter, and can lose their ability to
it, you lose it!
take punishment without becoming sore afterwards.
Pilates, a form of exercise developed
The health of our spine is also a huge
by Joseph Pilates, emphasizes the
part of how well our body performs
balanced development of the body
overall. Without regular movement,
through core strength, flexibility, and
our disks don’t get much nourishment
healthiness of the spine. By including
mind-body awareness in order to
and can shrink and dry out. If this
flexion, extension, side bending, and
improve the overall quality of life.
occurs for too long, we can lose
If you are looking to get back into
mobility, encounter nerve signal
shape, then Pilates is a great way to
interruption, and even experience
articulation is another core concept of
do it. Here are five reasons why.
Pilates in which the student works on
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SPINAL HEALTH Pilates has a core principle of improving the mobility and
rotation in every session, Pilates gets motion back into the spine. Spinal
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moving each vertebra one at a time,
like to phrase it as follows: achieving
If you’ve never tried Pilates and
again improving the overall mobility
the highest level of strength, control,
are thinking its time you got back in
and health of the spine, which is
and balance for the mind, body, and
shape, then give it a chance. You’ll
crucial to a healthy body.
spirit.
be surprised how fast you’ll feel and see results with Pilates.
CORE STRENGTH The powerhouse
LESS RISK OF OVERDOING IT
of our body is definitely our core
OR INJURY The main apparatus
system. Without a strong core,
in Pilates is called a reformer. The
our spine is not supported and our
reformer uses spring and body
posture tends to be poor. Core
resistance to work on flexibility,
strength—key to a healthy body—is
control, balance, strength, and a
the other central element of Pilates.
better mind-body connection all at
Michael Abbott owns and operates Reforming Indy Pilates Studios with his wife, Kristen Abbott. Winners of the A-List Best Pilates studio for 2008, 2009, and 2010, they have two locations in Carmel.
once! By not using weights, there is PEAK FITNESS, NOT PEAK
no risk of doing too much too soon
PERFORMANCE Initially evolved
and therefore risking injury.
R E F O R M I N G
from Joseph’s obsession with creating health and well-being in his
ANYONE AT ANY LEVEL Because
own body, Pilates has always been
Pilates is not about one element of
about creating peak fitness, not peak
fitness over another, it is suitable for
performance. This means that it
anyone of any fitness level. You will
does not improve one element of the
improve all aspects of your health,
body to the detriment of another. It is
session by session, gradually and
simply about creating the best you. I
permanently.
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I N D Y Michael & Kristen Abbott
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By Cory Black
Nutrition
The
Skinny
on Fat
W
hen evaluating our health, whether we fit into our skinny jeans is not the best indicator. We are learning that people can appear skinny on the outside and at the same time have a disproportionate percentage of body fat to lean body tissue inside. You might call it skinny fat, and some have termed this as normal weight obesity at the extremes, because it has the same health risks.
The Bathroom Scale Doesn’t Say It All A 9-year study recently completed by the Mayo Clinic looked at 6,000 men and women who had normal weight according to their body mass index (BMI). Your BMI, a standard invented in the 1800s, only takes into account your height and weight. The study assessed each participant’s body composition as well as health risk factors. What the researchers at the Mayo Clinic discovered was that 20 to 30 percent of people
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considered normal weight have an alarmingly higher percentage of body fat. Healthy levels are below 30 percent for women and less than 25 percent for men. Roughly a quarter of people considered normal weight are much softer than they should be. One may not be concerned because they fit into their skinny jeans, but the study found that those who had abnormally high body fat percentages also had much higher health risks. In particular, they were at a greater risk for having high cholesterol— an indicator for our number one killer, heart disease—and higher rates of metabolic syndrome, which is the leading risk for type 2 diabetes, a preventable disorder that is continuously on the rise.
You Can’t Tone Fat
A true measure of our health is really not just a number on a scale. In reality, one could throw out her scale in favor of using a body fat test as the most important indicator for health, or even a weight loss program itself, since
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weight loss goals really should be about healthy body fat loss. A common way to determine body fat is via a skinfold test, which uses a caliper to pinch the skin on different areas of the body to estimate fat. Other ways to determine body fat can be through a scale that measures bioimpedance, although not as accurate, or with equipment such as a Bod Pod if available. While following a fitness program, better body fat goals for women is 14 to 24 percent, and men should try for less than 17 percent. How does one make changes in their body fat composition? Typical thinking is to focus solely on lots and lots of cardio, but this is only one part of the equation. Building a better body really comes through a fitness regimen and nutrition that will develop your lean muscle. You should include some weight training in addition to cardio, which counters your body fat composition through lean muscle gains. Developing lean muscle leads to a toned physique
and increases metabolism for greater fat loss. It’s a common fallacy with many women to think weight training will make them big and bulky. In reality, muscle is much denser than fat and takes up much less space. Muscle gain means you lose inches, and it is lean muscle that gives you the toned abs and legs you dream of. Getting adequate protein in your diet is also key to developing lean muscle. Drink a lean calorie shake once per day along with other good sources of protein. Following a workout, a protein shake within 30 minutes will start lean muscle recovery. A protein shake as a snack is ideal, as it also stimulates appetite-suppressing hormones that will satisfy hunger levels longer, and it improves insulin sensitivity, which reduces hunger cravings. Just about everyone wants to get more fit and toned. Just remember, you can’t tone fat, but you can tone muscle.
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Cover Story
“I feel that being active, in basketball and otherwise, improves my outlook on life. Knowing that I’m active and maintaining a healthy lifestyle makes me feel better about myself.”
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BUTLER WOMEN’S BASKETBALL MEET DEVIN BRIERLY T
he feature of our spotlight this month is too humble to tout her many athletic accomplishments, but I’m not too proud to do a little touting for her. In high school, she was voted MVP of her basketball team three times, holds her school’s record for number of 3-pointers in a game, and finished her career as the fourth-highest scoring women’s basketball player in school history! And that’s just basketball. She was also a threetime winner of the MVP award for the stellar performance she brought to her high school’s softball team. One might conclude that this high-scoring, record-breaking MVP is a team player; one would be right. Just part of the reason that Devin Brierly, a junior this year at Butler, has been seen in action for the past three seasons on the basketball court as a guard for the Bulldogs. This season, in a game against University of WisconsinMilwaukee, she scored a career-high of 19 points. And last year, during the Bulldogs’ Horizon League tournament game against Detroit, Devin hit three 3-pointers, keeping her team going. “The Detroit coach said in her post-game interview that I was the unsung hero of the game,” Devin says. “It was awesome to hear her give me such a huge compliment.” And certainly a well-deserved one!
By Matthew Hume | Photographs By Dan Brand
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Cover Story
B
orn and raised in Kentucky, Devin now calls Hanover, Indiana, her home. “Butler is such an amazing place to be,” she says. “It’s full of wonderful people and offers so many opportunities—and it’s a beautiful campus.” The proximity of campus to downtown Indianapolis is another perk for Devin. “Indy is a fun and vibrant city—there are so many neat things to do!” Among her favorite spots are White River State Park, Conseco Fieldhouse, and the zoo. “I love animals, so the zoo is always a nice place to visit with friends—we can act like kids again!” Devin’s life has been a shining example of active living since she was very young. “I’ve been involved in sports since I was a toddler,” she tells me. As she grew, she really filled up her plate, participating and excelling in cross country, basketball, and softball. NCAA basketball, however, has—by its demands of time and energy— required Devin to scale back on her buffetstyle athletic involvement. If a person is going to indulge oneself, better sports than the local allyou-can-eat smorgasbord, though, right?
active and maintaining a healthy lifestyle makes me feel better about myself,” she says. According to Devin, staying active improves her performance in school as well. “Exercise and playing basketball help me focus more on my work,” she says. “It’s a big stress reliever, and it’s a gateway for me to get away from distractions.” In the end, though, it’s the good times with her teammates that make her constant dedication most worth it. Whether they’re on the court, at the mall, or laughing over ice cream, Devin couldn’t be more grateful for the strong relationships that have formed with her teammates. “We spend a lot of time together, and it allows us to
O
D
n the one hand, staying healthy and fit isn’t terribly difficult for Devin. “Basketball keeps me in good shape for most of the year,” she says. And it just so happens that basketball is a true love of hers. “When I came to Butler and signed my scholarship papers, I knew that I wouldn’t have a choice but to be active—luckily, I’m OK with that!” she says with a big smile. Devin loves the physical and mental benefits she derives from playing the sport. “I feel that being active, in basketball and otherwise, improves my outlook on life. Knowing that I’m
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her mom. Besides basketball, she also lifts weights to keep her fit and help control her weight. “When I’m not in season, I continue to do some sort of cardiovascular workout and weight lifting,” she says. “I pick what exercises I enjoy the most and which ones benefit me.” Devin takes a boot camp class at Butler’s recreation center when she’s in the off-season. “The class is for an hour and puts you through various exercises and activities. It ranges from kickboxing to running sprints to relay races to push-ups. There is a group of people who take the class, and you get to work out at your own pace.” Notice a theme here? Working out with others and forming a bond with like-minded individuals really works for Devin; and if you’ve ever had a hard time motivating yourself to work out alone, this may be the key for you, too.
S
create a close bond that’s hard for most people to understand,” Devin tells me. “I’m thankful to have those girls in my life.” evin certainly is fortunate to have grown up in an active environment. “My parents have had a strong influence on my attitude toward health and exercise,” she says. Her father coaches softball and knows the important role that exercise plays in children’s development, while both her mother and stepfather exercise on a daily basis to stay in shape for the marathons they run. “My mother continuously reminds me of how important it is to stay active while I’m young—and when I get older,” Devin says. And so Devin exercises on a daily basis, just like
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o what does an NCAA basketball player like Devin eat to stay healthy and energized? “I eat a lot of fruit and any kind of protein,” she says. “And I usually eat some kind of pasta before games so that I get my carbohydrates in.” Other than that, she admits she doesn’t watch what she eats too carefully—sushi, chicken, meatloaf, and spaghetti are favorite foods. And if basketball is a true love of Devin’s, so is ice cream!
A
s spring draws closer and the days get longer, the time is right to begin making those New Year’s resolutions— remember those?—a reality. Of course, each of us must find our own path to healthy living, but Devin has some good advice for all of us. She advises individuals to start with small goals and work up to more—true to her buffet-style
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Cover Story attitude towards wellness. “Becoming active and living a healthy lifestyle doesn’t come after just a week or two of working out,” she reminds us. “It’s a long process—but in the end, it is definitely worth it.” Devin says it’s important to keep a positive attitude towards exercise, too. “I recommend finding activities or exercises you enjoy the most. It’s much easier to stay active if you enjoy what you’re doing.” At the beginning it’s important to start small; but eventually, she suggests exercising 45 minutes to an hour every day. “Cardiovascular workouts should be about 25 minutes, and then continue on to weights or different strengthening exercises,” she says.
W
ith her senior year approaching, Devin will soon be facing a world of decisions. An elementary education major with a mild intervention license in special education, she plans to obtain her
master’s degree in counseling. “I hope to someday become a counselor at an elementary school and coach softball and basketball. I could also see myself working in college athletics,” she says. Until then, you may find her coaching softball alongside her father back at her high school alma mater. Or with racquet in hand on the tennis court—she’s thinking of going back for seconds to try tennis this time. No matter the choices she makes, Devin will surely pass on to those she coaches (or counsels or teaches) the lessons she’s learned herself. “I get such satisfaction playing basketball for Butler, demonstrating that I’m good enough mentally and physically to play a Division I sport,” she says. “It’s fulfilling to see that all the hard work I put in for so many years is paying off, and I can continue to be a role model for younger kids.” A team player, through and through.
Devin’s Play-by-Play “It was against Ball State University. At the end of regulation, they were up 81-78 and we had to get a quick basket. One of our freshmen, an impressive outside shooter named Mandy McDivitt, hit a deep three to tie the game. Ball State then drove down the court, pulled up for a quick outside 3 at the buzzer, and hit it. We thought they had won the game, but they went to check the monitor to see if the girl had gotten the shot off before time expired. Those few minutes were the longest ones of my life. Our whole team just stood there and waited for the outcome. It turned out the girl did not get it off in time and we would be headed to overtime. In the meanwhile, I had been on the bench because I fouled out. During overtime it was a very close 5 minutes. Another one of our key players fouled out, and we were down to our subs for the rest of the first overtime. It was a very intense, exciting, and nerveracking time for all of us. Our subs did an awesome job of getting defensive stops and hitting big shots. We had ended in a tie again and went into double-overtime. During double-overtime it was definitely a team effort, from the people on the bench to the people out on the court playing. Every time one of our teammates would hit a big shot we would be screaming and going crazy. We all came together and were behind each other, which is one of the vital things you need when on a team. Fouling out was tough, but I knew that I had to be positive and support my teammates no matter what. I was behind them 100% and was giving them advice whenever I could. Again, when two other of my teammates fouled out it was a tough situation. We had to rely on our other players who had not played much in the season to get the job done. With us having faith and believing in our teammates, it led us to a “team” win. That game set a prime example that no one person can win a game themselves and it takes a team effort. When the final buzzer sounded, we all ran up and were highfiving each other and celebrating. It was a hard-fought game up until the end.” (Butler won 105-98, double overtime at Ball State. December 12, 2010).
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activelife
“Most importantly, don’t do it by yourself.
Success Stories By Kim Brenton
Find a workout buddy or hire a trainer to keep you motivated and focused.” Brian has lost 55 lbs of fat and gained 13 lbs of muscle. His body fat percentage is down to 19.5% from 36% and Brian is no longer in immediate danger of becoming diabetic!
Brian Koning is not your typical personal trainer. He does not have an athletic background. He is BEFORE a husband and father of three, who like many, has struggled with an unhealthy lifestyle. In March 2010, Brian had a picture taken with an old high school friend. Brian was embarrassed by the photo. “He looked as young as he did in high school. I, on the other hand, looked horrible,” said Brian. The next day, Brian met with his endocrinologist to get some test results. He was told that not only did he have very high cholesterol and triglyceride levels, but that he would have to go on insulin for type 2 diabetes if he didn’t lose weight in the next 30 days! On his drive home from his endocrinologist appointment, he passed an LA Fitness and pulled over to check it out. He signed up for a membership and personal training package that day. Brian immediately set specific short-term goals to lose approximately 55 lbs and lower his body fat percentage. He made a commitment to work with personal trainers. He did low intensity cardio and strength training three days a week, breaking up his strength training days by body part. Mondays, he worked chest, shoulders, and triceps; on Wednesdays he focused on back and biceps; and he saved his lower body and core workouts for Fridays. He switched up his cardio by alternating between the elliptical, incumbent bike, and treadmill on the days he did not strength train.
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AFTER
Strategy to curb cravings
Equally, if not more, important, Brian had to change the way he ate. Prior to his healthy lifestyle change, Brian ate a lot of fried food, pizza, doughnuts, fast food, potato chips, candy bars, and Hostess cupcakes. He also ate very large portions and liked to snack often. “I’ve simply put my mind to eating healthier [now],” says Brian. His strategy to curb cravings for those unhealthy choices is drinking a big glass of water and waiting 15 minutes to see if the urge passes, and 90% of the time, it does! Brian now eats 5 or 6 smaller meals a day consisting of whole grains, vegetables, fruits, proteins, and healthy fats. He does allow himself one “cheat day” a week. “If we have pizza or dessert, I’ll just watch my portion size,” says Brian. He is much healthier and happier now. Prior to his lifestyle change, Brian was tired all the time. He would fall asleep at his desk and often felt sick. Brian is now off of all his obesity-related medications, saving him $110 per month, just from the co-pays! He no longer has to use his CPAP machine for weight-induced sleep apnea. Brian has lost 55 lbs of fat and gained 13 lbs of muscle. His body fat percentage is down from 36% to 19.5%, and he is no longer in immediate danger of becoming diabetic!
Helping others
Another huge part of his healthy lifestyle change was becoming an ACE (American Council on Exercise) certified personal trainer. Upon seeing results from his new healthy lifestyle, Brian decided to start studying for his ACE certification in June 2010 because he wanted to help others become healthy through exercise. He
obtained his ACE PT certification one week before Thanksgiving 2010 and now trains clients at the very same LA Fitness he came into for help at the beginning of that year! Brian is currently training for the Indy 500 Mini Marathon in Indianapolis in May 2011. He’s also working on putting together some fitness boot camps that target different age groups and fitness levels. He has a special interest in the 40+ age group. “After 40, there are a whole set of health issues that a lot of younger trainers have never experienced. Because I’m 48, I feel I’m very qualified to provide guidance and motivational support to this group.” Brian’s advice for anyone thinking about or needing to make a healthy lifestyle change is to start moving! He emphasizes that getting healthy is not something you do for a few weeks or months. It’s a lifestyle change. “Most importantly, don’t do it by yourself. Find a workout buddy or hire a trainer to keep you motivated and focused,” says Brian. If you have recently accomplished a fitness goal that you would like to share with our readers, please contact us at editorial@activelifeguide.com
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Workout Exercise
What’s your secret weapon in the battle of the bulge? Your home. Drop inches..and fast! PHOTOGRAPHY BY DAN BRAND
Back-in-Shape Workout WITH THE FOLLOWING TOTAL-
R YOU TE IMA ULT ME HO T KOU R O W
BODY WORKOUT, YOU’LL TARGET SEVERAL MUSCLES AT ONE TIME IN YOURS ARMS, BUTT, LEGS AND BACK AND KISS THOSE TROUBLE AREAS GOODBYE. BEST OF ALL, YOU CAN DO IT IN YOUR OWN HOME.
Welcome Cheryl Fitness Model Cheryl White joins the activelife Guide family.
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For more routines you can do at home, visit activelifeguide.com
TURN THE PAGE FOR MORE.
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Workout Exercise
tip:
A
As you get stronger, increase the weights.
1. SQUAT TARGET MUSCLES: glutes, quadriceps
SET UP: Stand with your feet shoulder-width apart, a dumbbell in each hand [A]. ACTION: Lower your hips by bending your knees until your upper thighs are parallel to the floor [B]. After, return to the standing position.
2. TRICEPS DUMBBELL OVERHEAD EXTENSION
A
B
TARGET MUSCLES: triceps SET UP: Stand with both arms extended overhead and holding a dumbbell [A]. ACTION: Lower the weight behind you by bending your elbows, keeping it as close to the side of your head as possible [B].
3. BICEPS CURL TARGET MUSCLES: biceps SET UP: Stand with your feet apart, dumbbell at your sides [A].
tip:
ACTION: Curl the dumbbells by bending your elbows and raising the weights toward your shoulders [B]. Return to the starting position.
The only movement should be below your elbow.
A
B
tip:
Keep your elbows as close to your sides as you can.
B
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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4. OVERHEAD PRESS
A
TARGET MUSCLES: anterior and medial deltoids
B
SET UP: Stand with your dumbbells in each hand, arms bent at your elbows. Your elbows should be lower than your shoulders [A]. ACTION: Press the dumbbells overhead by extending your arms [B]. Return to the starting position.
tip:
Keep your wrists strong as you press to avoid injury.
Your Week-to-Week Plan
Do the complete circuit every other day. You need proper rest and recovery (at least 48 hours before working the same muscles) if you want your muscles to grow (hypertrophy).
Week 1 To master each move and lay down the proper neural pathways, start out doing the circuit every two days. Then, once you feel confident, you can change the frequency.
Week 2 and 3 Do the circuit every other day (three times a
A
week) and take two days off. TIP: Pick weights light enough to complete your reps without breaking form. If you’re breathing more heavily than usual or find yourself losing form (e.g., your wrists begin to break on curls or your elbows start to stray in overhead extensions), dial it back. Choose lighter weights until you feel stronger.
5. DUMBBELL FLY TARGET MUSCLES: pectoralis major SET UP: Lie face up on a bench or stability ball, dumbbells in each hand and your arms extended over your chest [A]. ACTION: Lower the weights to the sides, keeping a slight bend in your elbows [B]. Return to the starting position.
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Week 1
Week 2
(BURN FAT) 12 to 15 reps
(BUILD MUSCLE) 10 to 12 reps
Week 3
Week 4
(BUILD MUSCLE) 8 to 12 reps
(BURN FAT) 12 to 15 reps
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Your reps
B
To keep your muscles guessing – a key to muscle growth and exercise adherence – mix it up as you get stronger. To burn fat, choose higher reps in your first week. To build muscle in weeks two and three, drop down to lower reps. Lastly, to surprise your muscles and burn fat, lighten the weights and go back to high reps.
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By Chuck Lehman
Health
On the Level about Nutrients
A
balanced diet, regular exercise, and adequate rest assure us that we are nutritionally balanced— right? And if we can’t always eat right, all we have to do is take one of the many supermega-multivitamins and we’re “covered.” Actually, maybe not. The fact is that many people work diligently to improve and maintain quality health and can still have deficiencies in nutrition. This can even apply to the best of athletes. How can this be? There are several factors that can hamper your nutrient levels. First, we are all metabolically and biochemically unique, and the nutrient requirements of one person may be quite different from another. This is particularly true with people who lead active lifestyles. And absorption, how our body processes what it takes in, is not always efficient. Our requirements at age 30 are quite different from our requirements at age 40, 50, and beyond, which is why the vitamin aisle has expanded in recent years to have more agetailored options. Even in good health, absorption difficulties commonly occur as we age. But lifestyle choices such as low physical activity, social drinking, and even high anxiety also impact our micronutrient
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demands. Common over-thecounter and prescription drugs (birth control, statin drugs, and pain relievers) can also block the absorption of nutrients. Because vitamin, mineral, and antioxidant deficiencies have been shown to suppress the function of the immune system, health conditions such as arthritis, diabetes, fatigue, cardiovascular disease, and cancer can be affected, directly or indirectly, by micronutrient deficiencies. The immune system must be healthy in order to identify a wide range of agents such as viruses and parasites and distinguish them from the healthy cells in order to function properly.
antioxidants, and other essential micronutrients to determine how your body is absorbing what it takes in. This analysis can reveal a person’s unique functional nutrient status. This opportunity for inner exploration allows us to greatly improve our health by knowing what our body is lacking. Any Lab Test Now offers the MicroNutrient test that checks your unique levels of 32 factors. These include vitamins
and minerals, antioxidants, amino acids, fatty acids, and several metabolites. The results are given in a graph format so you can see just how effective your diet and vitamin regimen is working and identify any areas of deficiency. It also provides insight on the effects of any deficiencies, as well as what to do to improve your levels. Knowing your unique absorption levels is key to maintaining the best health.
Getting all the nutrients needed to maintain optimum health may include the use of multivitamins, minerals, and antioxidants. However, research shows that 50% of the people taking multivitamins are still nutritionally deficient. Supplements are not all created equal, and for the reasons mentioned above, it is difficult to know what our body lacks, or how it’s using what it’s getting. Should I choose a supplement based on my age? My gender? My lifestyle? My need to lose weight? Do I even need one? It is now possible to measure the function of selected vitamins, minerals,
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Fat-Fighting Foods
Nutrition
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Combat fat! Your allies in battling bulge? Foods that do the work for you. These edibles have proven lipid-melting powers that help you slim. That’s a win.
Almonds Almond joy! Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group. Almonds are high in alphalinolenic acid, which can speed the metabolism of fats. Stick to 12 per serving. Cinnamon This spice could make your waistline nice. Sprinkling ¼ teaspoon on your food may prevent a postmeal insulin spike— this increase normally occurs after you eat and
signals the body that it should store fat rather than burn it. Add a dash to your oatmeal, yogurt or coffee. Soybeans These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ½ cup edamame to a salad.
PLACE YOUR AD HERE Contact
JUSTYNA DORUCH 317.776.1689 jdoruch@activelifeguide.com
activelife Guide
Your guide to a healthy lifestyle
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By Robert Prather, DC, DABCI, BCAO, LAc
Health
Bioimpedance Analysis Get the Answers You’re Looking For
T
oo much body fat is a serious health risk. Problems such as hypertension, elevated fats and cholesterol, diabetes, cardiovascular disease, respiratory dysfunction, gall bladder disease, and some joint diseases are all related to obesity. Research suggests that excessive accumulation of fat at specific body sites may be an important health risk factor. That extra fat around the abdomen and waist is associated with higher risk of diabetes, heart disease, and hyperlipidemia. Individuals who accumulate a lot of fat around the waist (apple-shaped) are worse off than those who tend to accumulate fat in the thighs and buttocks (pear-shaped). More than ever, people are preoccupied with how much they weigh; but being thin does not necessarily reduce one’s health risk. Thinness simply refers to weighing less than the recommended values in ageheight-weight tables. Leanness, on the other hand, refers to the muscle, bone, and fat composition of your body weight. Although some lean individuals may actually weigh more than the “tabled” ideal body weight, low body fat lessens the risk of health problems. Bioelectric impedance is measured when a very small electrical signal carried by water and fluids is passed through the body. By using the impedance measurements, we calculate the percentage of body fat, fatfree mass, hydration level, and other body composition values. A few of these important measurements are described below. Phase angle Is a measurement of your body’s overall health. It’s a predictor of outcome which indicates the course of disease or health benefits from good nutrition and consistent exercise. A phase angle of 6 or greater is desired for men and 5 or greater is desired for women.
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Low phase angles are consistent with malnutrition, infection, chronic disease (cirrhosis, renal disease, pulmonary tuberculosis), cancer (most types), chronic alcoholism, and old age (80–100 years). Body mass index (BMI) is a ratio between weight and height. BMI is a better predictor of disease risk than body weight alone. If your BMI is high, you may have an increased risk of developing certain diseases including hypertension, cardiovascular disease, elevated cholesterol, adult-onset diabetes, sleep apnea, osteoarthritis, and female infertility. People with BMI between 19–22 have been shown to live the longest.
your total body water may be low. If you’re retaining fluid or have an infection, your total body water may be elevated. Body composition is an integral component of total health and wellness. By lessening obesity, we reduce the risk of a number of diseases including coronary heart disease, diabetes, hypertension, and musculoskeletal problems. 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.
Body cell mass (BCM) is reported as a percentage of your total weight and represents the actual pounds that make up cells which are active, like your muscles and organs. BCM is the cells that keep you healthy by creating your metabolism and energy. When the BCM goes up, you are usually putting on muscle weight. When it goes down, you are losing muscle mass. Fluid assessment is among the most valuable features of the BIA since it tells how much water is in the cell and how much is outside the cell. If you are dehydrated or losing a lot of fluid,
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Recipe
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Fight Fat with Breakfast Scandinavian Muesli Preparation
1. Preheat oven to 350°F. Coat a baking sheet with cooking spray. Spread oats and rye (or wheat) flakes on the baking sheet. Bake for 10 minutes. Stir in almonds and coconut; bake until the oats are fragrant, about 8 minutes. Turn off the oven. Stir raisins into the muesli. 2. Microwave honey for 10 seconds in a glass measuring cup. Stir in vanilla and cinnamon; drizzle over the muesli and stir to coat. Return the muesli to the turned-off warm oven and let cool completely, about 2 hours. Stir in flaxseeds, if using.
Nutrition Ingredients • 2 cups old-fashioned or quick-cooking (not instant) rolled oats • 2/3 cup rye flakes, or wheat flakes • 1/3 cup coarsely chopped almonds (1 3/4 ounces) • 2 tablespoons flaked coconut (sweetened or unsweetened) • 1/2 cup raisins • 2 tablespoons honey • 1/2 teaspoon vanilla extract • Pinch of cinnamon • 1/4 cup flaxseeds, ground 8 servings, about 1/2 cup each
Per serving: 196 calories; 5 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 34 g carbohydrates; 6 g protein; 5 g fiber; 6 mg sodium; 209 mg potassium. Nutrition Bonus: Fiber (18% daily value) Exchanges: 2 Carbohydrate Servings, 1 1/2 starch, 1/2 fruit, 1 fat. Serve this Scandinavian cereal with low-fat yogurt or nonfat milk to start your day off with whole grains and some protein and calcium-rich dairy. You can substitute any combination of chopped dried or fresh fruit for the raisins—apricots, apples, figs, cherries or cranberries would all be delicious. Try walnuts or hazelnuts instead of the almonds if you like. Ground flaxseeds stirred in at the end provide a boost of heart-healthy omega-3s.
Active Time: 10 minutes Total Time: 2 1/2 hours
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