Active Life Guide March 2014

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FAT Could Be Your Fountain of YOUTH Page 10 FOR MEN & WOMEN

Guide

TM

urf s

UP,

MARCH 2014

Losing

Win

to

DOC! Dr. FRANK TROIANO

Injuries in theTriathlete

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MARCH 2014

Vol. 7 Issue 03 (#77)

16 COVER STORY

DR. frank troiano

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/ LOSING TO WIN

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/ FAT COULD BE YOUR FOUNTAIN OF YOUTH

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/ INJURIES IN the tRIATHLETE

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/

ACTIVE KIDS INTERNET + APPS = ACTIVE KIDS

20

/ WHAT’S NEW IN BREAST AUGMENTATION

22

/

ROUTINE BUILD, BABY, BUILD!

25

/

SUCCESS STORY SHARON OLSON

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Photography by Eduardo Peña

FEATURES + COVER STORIES

LETTER FROM OUR ASSISTANT EDITOR

Weight Loss: The Secret Is in the Numbers

W

hen it comes to losing weight, people tend to do one of two things. They either throw their hands up in the air, declaring it impossible, or they begin frantically searching for the newest fad that guarantees the pounds will melt away without having to change a thing.

However, if you were to look at these people in a few years, you’d find that few of them would keep the weight off, and in many cases you’d find them to have gained back even more than they lost. The fact is that your body needs to be fed and maintained through calories, which are then converted to energy. Starving your body of essential nutrients or only feeding it on a very low-calorie diet may result in a few pounds lost, but your body will begin to shut down and slow metabolism to conserve energy.

Do the math.

We all know that to lose weight, something has to be burned—in essence, a deficit must be created. For instance, if someone eats 1,200 calories a day and burns 1,400 calories each day, they are creating a daily deficit of 200 calories. This will result in weight loss over time.

Too much to maintain.

The problem arises when people go to an extreme by creating a very large calorie deficit by either starving themselves or over-exercising. Yes, the pounds might melt off at first, but eventually it will slow down. And have you noticed that some of the skinniest people are still “jiggly” even on their diet? This tends to happen when the body does not receive enough food to maintain it.

Now what?

Fat is stored energy and can exist without burning a single calorie. Truth. Muscle, however, cannot. Take a step back and think about this. If you want your car to run, you fill the tank with gas. Your body works in much the same way, and there has to be something to burn that fuel. This is where the role of muscle tissue comes into play.

Since muscle burns calories, increasing your muscle mass will increase the number of calories you burn whether at rest or active. Thus, it is safe to say that muscle = metabolism.

It’s NEVER “one size fits all.”

Each person is unique and has daily caloric needs that vary based on age, height, weight and activity level. Find a professional to help determine what your body needs to maintain itself and still lose those pesky pounds. Like I always say, it’s just science— and not even rocket science at that. I hope you never again look at weight loss as a guessing game or as a proverbial yo-yo. The pounds may not “melt away,” but you certainly don’t have to be a prisoner to them. Do your math and find the right numbers for YOU!

AR

Wishing you success,

aNNA REed

Assistant Editor

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Credits

EDITOR - IN - CHIEF EDUARDO PEÑA

ASSISTANT EDITOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

CHUCK LEHMAN CHRIS LOWERY GREGORY CHERNOFF HILARY HAGNER AARON COATS BRIAN DIERCKMAN

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_________________________ © 2014 ACTIVE LIFE GUIDE CORP. 597 Industrial Dr. Suite 105 Carmel, IN 46032 (317) 776 - 1689 ActiveLifeGuide.com activelife Guide is published monthly by active life Guide Corp. 597 Industrial Dr., Carmel, IN 46032; Copyright by active life Guide Corp. activelife Guide is a registered trademark of active life Guide Corp. activelife Guide strongly recommends that you consult with your physician before beginning any exercise program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

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Health

INFORMATION

By Chuck Lehman, Owner of Any Lab Test of Carmel

Losing to Win If you’re trying to lose weight this year,

O

ur lives seem to operate at an intense eat-and-run pace more often than not. The running can get hectic and the current culture of eating involves a massive-portion-sized mentality. With this routine maintaining a healthy weight can be difficult at best, and losing weight is even tougher.

The majority of Americans have tried to lose weight at some point and after failing, believe that diets just don’t work for them. In most cases it’s probably true that traditional diets don’t work – at least in the long term.

However, there are simple but powerful ways to avoid the common pitfalls of dieting and achieve lasting weight loss success while developing a healthier relationship with food.

Body weight - by the numbers - is a balancing act, but the math is simple: when you intake more calories than you burn off, you gain weight. And, if you eat fewer calories than you burn, you lose weight. On average 3500 calories equals about a pound of fat. So, if you cut just 500 calories from your daily intake you’ll lose approximately a pound a week. If it’s that simple, then why is weight loss so hard?

Dieting, like everything else, is done the American way: we want it easy, we want it now and when it doesn’t work we’re looking for someone to blame. Too many diets promote extreme parameters that, while maybe not difficult, are hard to buy into for our normal lifestyle. They can leave you

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starving, cranky, emotionally drained, less healthy and often lighter in the wallet. If they do work you are still not set for long term success.

Maybe it’s time to consider a better, simpler way to lose weight without feeling miserable.

By making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied - and winning the battle of the bulge.

Healthy Weight Loss Guidelines While there is no “one size fits all” solution to permanent healthy weight loss, here are some suggestions that can set you on a good path.

• It’s lifestyle change, not a shortterm diet. Permanent weight loss is not something that a “quick-fix” diet normally achieves. Instead, think about weight loss as a permanent lifestyle change. It’s a commitment to your health for life. Various popular diets can help jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.

• A cheering section really helps. Social support means a lot. Nationally marketed weight loss programs all use group support to impact weight loss and lifelong healthy eating.

Seeking support is critical to success. That can be in the form of family, friends, or a support group - to get the encouragement you need.

read on–and lose it the right way!

• Slow and steady achieves a victory. Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick.

When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.

• Set realistic goals to keep you motivated. Short-term goals, like wanting to fit into the newest summer swimwear usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being leaner and healthier.

• Document your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound and inch you lose. By tracking your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated and on the right path.

It may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis. If one plan doesn’t work, then try another one because here are numerous ways to lose weight. Reality is that you didn’t gain the extra pounds all in a month and it’s not going to come off in a month either. Even if you do find a successful method for rapid weight loss, an improved lifestyle will pay dividends long-term.

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Health

INFORMATION

By Greg Chernoff, M.D. F. R.C.S.(C)

FAT Could Be Your Fountain of Youth

Use that unwanted fat to your advantage!

Y

ou are losing weight, and you find that your body is changing in wonderful ways. At the same time, you could be noticing sagging skin on your face and body. New lines could be appearing on your face. Some areas of your body that once were up north are now headed south.

Aging, weight loss or genetic factors can cause our faces and bodies to go through involutional changes as a result of fat loss. Our eyes and cheeks can appear sunken in. We may develop vertical lines around our mouth commonly mistaken for “smoker’s lines.” Our hands start looking boney and our buttocks flatten. All of these changes are a result of fat loss.

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Autologous fat, which is your own fat, may just hold the key to counteracting these changes. Fat cells are naturally rich in stem cells, so they can regenerate and restore lost volume anywhere on the face and body. In cosmetic terms, this means transferring fat to improve facial and body contouring. The process involves reshaping less desirable body areas by removing fat from where it is excessive and moving it to areas that are deficient.

and is accepted by your body. The transfer is performed with an ultrasound assisted method to remove fat and then reinject it anywhere that you are experiencing lost volume.

Many of my patients benefit from autologous fat transfers. The most common fat transfer procedures are Brazilian buttocks lifts, facial volumization and hand rejuvenation.

Greg Chernoff, MD, is a Triple Board Certified Facial Plastic and Reconstructive Surgeon with over 20-years of experience.

Dr. Chernoff has performed thousands of fat transfer procedures with excellent results.

Call 317 573-8899 or visit www.drchernoff.com.

Complimentary consultations are available for activelife Guide readers.

Autologous fat transfer is safe, natural and non-allergenic because it’s your own cells

Unlike synthetic fillers, fat transfer is permanent. Unlike implants, fat is your own tissue. The transplanted fat cells develop their own blood supply and will remain at their new location.

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COSMETIC SURGEONS

Health

INFORMATION

By Aaron Coats, M.D, and Brian Dierckman, M.D.

Injuries in the

Triathlete Completing a triathlon is no small task. Keeping yourself free of injury can make all the difference.

P

articipation in triathlon events is increasing at an unprecedented rate. With increasing participation, as well as the grueling nature of this sport, injuries do occur quite frequently. The overwhelming majority of injuries are related to overuse, as opposed to a specific incident. Studies evaluating injuries in triathletes typically report a twopercent risk for injury during any given event.

“Most injuries that occur during a triathlon are minor in nature, with nearly 60 percent of these involving the lower extremity,” says Aaron Coats, MD, orthopaedic surgeon with American Health Network Bone and Spine.

Injuries ranging from abrasions, blisters and muscular strains make up the bulk of these injuries. “Most injuries occur during the running portion of the race, followed by cycling and swimming,” according to Dr. Coats. As the nature of most of these injuries is minor, over 50 percent of athletes sustaining injury will typically finish the race.

“In our orthopaedic practices, most injuries we evaluate in triathletes are managed nonoperatively,” says Brian Dierckman, MD, orthopaedic surgeon with American Health Network Bone and Spine. “This typically includes rest, ice, anti-inflammatories, and a gradual return to training. Certain injuries may not respond to these conservative methods and therefore require further treatment,” he says. For example, triathletes who have knee pain with the sensation of catching may have symptoms consistent with a meniscus tear. The meniscus is a structure located between the thigh bone (femur) and shin bone (tibia) that functions as a shock absorber in the knee. When torn,

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the meniscus can result in pain that can be specifically localized with 1 finger (typically on the inside of the knee). Referral to an orthopaedic specialist is recommended when a meniscus tear is present, as surgical intervention may be necessary.

“Most shoulder pain in triathletes is a result of overuse and tendonitis,” says Dr. Coats.

Again, without a specific injury, conservative treatment will likely suffice in allowing a return to training and competition. However, tears to the rotator cuff or biceps tendon, where it inserts in the shoulder, can result in continued pain and decreased function despite conservative management. If this occurs, it is time to see an orthopaedic specialist for evaluation and treatment.

Triathletes often ask about signs and symptoms of overtraining. This is most often diagnosed when athletes describe a period of time where they are excessively fatigued and underperforming, despite a very high motivation to excel. Emotional symptoms, such as depression, irritability and sleep disturbance may also be present.

“Loss of appetite, weight loss and increased susceptibility to infection and injury can be more serious signs of overtraining,” says Dr. Dierckman. “Management typically involves

a period of time, three to eight weeks, focusing on rest and potentially counseling prior to a gradual return to training,” he adds.

There is ongoing research to evaluate ways to improve athletic performance, while minimizing injuries that result in loss of training and competition. Injury prevention is the key to successfully completing a triathlon. The overwhelming majority of triathlete injuries involves overuse and can usually be treated conservatively. If pain persists, however, further orthopaedic evaluation may be warranted.

Brian Dierckman, MD

Aaron Coats, MD

Orthopaedic Surgery Sports Medicine American Health Network Bone and Spine

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ACTIVE KIDS

Internet + Apps = Active Kids

T

here is a reason why we’ve got the saying, “There’s an app for that.” Think about it. You take your baby to her one-year checkup and you keep her distracted with a baby app. When your toddler is ready to explore sounds and shapes, we let their fingers go crazy on our iPads allowing them to sharpen their learning skills with a toddler app. Once our kids are in elementary school, they are encouraged to download BrainPOP (www.brainpop.com ) to extend their education during their time away from school.

Middle to high school is no different; our kids need apps for all kinds of school projects, as well as continual education.

Exciting apps for kids of all ages!

One very obvious way to get our children (and ourselves) moving more is by…you guessed it…an app! Want to be more active with your kids? There’s an app for that.

Want your kids to burn off energy, but you don’t have enough room in your house for them to run free? Yep, you guessed it—there’s an app. Are your kids getting into sports and wanting to master their craft? Believe it or not, there is an app for that, too! A growing trend sweeping the nation is the use of apps that encourage activity and movement in our youngsters. Here are the best of the best that I have found for your family to try.

Kids 3–6 FitnessKids App - $1.99, iPad Your child won’t be able to put this one down. They’ll want more and more as their abilities grow along with the several different difficultly levels. The training portion of the app keeps track of their progress so you can keep an eye on how they are progressing. There is even a portion that offers competition among kids to try to best others in the same exercise.

MotionMaze by Digido Interactive Inc. App - FREE This app is a great for younger kids. Your child will enjoy jumping, jogging in place and walking around corners as they help Captain Mapp find his way through a maze.

Kids 7–10 Short Sequence: Kids’ Yoga Journey Lite App - FREE This particular app caught my eye by the substantial reviews it has by children’s health doctors. Your child will learn the 7 Yoga Flow positions by watching the app’s great visuals with good instructions.

KidFit App - $1.99

This app is very functional. You have the option to type in what fitness equipment

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you have or don’t have, and your workout will be customized around what you have to work with. For example, if you have a Bosu ball, the app will give you an illustrated workout using your Bosu ball.

Kids 10+ Iron Kids App - $3.99, iPhone or iPad This app teaches young athletes to safely and effectively build strength, balance and fitness skills to be successful in any sport while preventing injury. Your child will learn proper form and be able to watch the screen shot examples of each exercise.

Daily Burn App - $10/month Daily Burn is a great app for the entire family. It sends a workout directly to your phone or computer every day. A panel of professional trainers specializing in different areas of fitness keeps you on your toes through each exercise session. No workout is the same; you’ll be doing yoga to cardio kickboxing to dancing to kettle bells, causing you to always look forward to the next challenge!

I certainly hope you enjoy these apps and would love to hear about which ones work best for your active kids!

Hilary Hagner Certified Personal Trainer

Sources: 1. http://appsforhealthykids.challengepost.com/ 2. MotionMaze App. https://itunes.apple.com/us/app/ motionmaze/id463896292?mt=8 3. Short Sequence: Kids’ Yoga Journey Lite. https://itunes. apple.com/us/app/short-sequence-kids-yoga-journey/ id418209496?mt=8 4. KidFit App. https://play.google.com/store/apps/ details?id=com.KidsFitness 5. Iron Kids app. https://itunes.apple.com/us/app/iron-kids/ id552037626?mt=8 6. Daily Burn. Dailyburn.com

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Cover Story

Surf’s

UP DOC!

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Dr. Frank Troiano The Original Surfer Athlete

BY MATTHEW HUME | Photography by Eduardo Peña

“Like success in everything, you have to have a plan,” Dr. Troiano says.

The Midwest morning breaks with a sparkling dawn. The temperature couldn’t be more perfect, and a light breeze swirls through the neighborhood.

On this day of infinite possibilities, what does Dr. Frank Troiano do to start his day? He checks the waves. (Yes, the waves.)

Turn the page for the full story

>> 17

B

orn in Brooklyn, Dr. Troiano moved with his family about an hour outside of the city when he was 10, settling down on Long Island’s south shore. That’s where the surf bug bit him. “My best sport is surfing—I check the waves every day—southern California, Long Island, South Florida,” he says. In high school, he tried his hand at football and did pretty well as a running back, but his size and a knee injury kept him from going too far down that field. Surfing has always been his sport of his choice, and he takes to the waves at least a few times each year. In fact, just last month, his daily wave research and surfer’s intuition led him down to Florida for a week to enjoy the sand and surf (and perhaps also to escape the Polar Vortex).

This all said, Dr. Frank Troiano is anything BUT your typical “surfer dude.” Doubleboard certified in gastroenterology and internal medicine, Dr. Troiano has belonged to Indianapolis Gastroenterology and Hepatology for 25 years. With a specialty in pancreato-biliary endoscopy and gastrointestinal cancer, he serves as Clinical Assistant Professor at IU School of Medicine, teaching and counseling senior med students. As if this weren’t enough, he’s also a seven-time All-American triathlete, slated to compete this year in the 60-year sprint division of USA Triathlon’s Team USA at the International Triathlon Union’s world championship.

Outlining Success

When Dr. Troiano’s not in the office, the operating room or the classroom, and when he’s not catching waves, his life focuses on the triathlon. “The thing about triathlon, to be competitive,” he says, “you’ve got to work 12 to 15 hours a week. It takes planning to get enough sleep, make sure your family’s happy, make sure you’re doing good work.”

Success in the world of triathlon follows the same outline for any success in life. “Like success in everything, you have to have a plan,” Dr. Troiano says.

Monday is typically Dr. Troiano’s rest day— he may do a light swim, or may take the day completely off. Other days, he gets up at 5:00 and rides or runs for 45 minutes to an hour. “This time of year, you don’t want your training to be too hard, or you’ll burn out,” Dr. Troiano says. He points out that an elite athlete generally does 3 hours of highintensity training each week. A good adult athlete, he says, may do an hour-and-a-half.

“In the morning, I’ll do ten minutes of warm-up

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and then a 5- or 6-minute strength routine— then I’ll repeat that two or three times at 85% effort,” he says. “That’s just 15 minutes of hard effort in that whole workout.” Yogurt and berries are a good go-to combination for immediately post-workout. And for breakfast, Dr. Troiano has a slice of wheat toast with organic peanut butter and honey. “And a cup of coffee—black.”

Eating healthily amid a hurried work day can present a challenge for anyone, and even more so for a specialty doctor in high demand. “If I’m at the hospital, I’ll eat raw veggies and olive oil, carrots, beans, sunflower seeds,” he says. “Maybe half a toasted bagel, or sometimes a hamburger for protein.” Halfway through the afternoon, Dr. Troiano bolsters his energy levels with an apple with peanut butter and some fruit. “I have to eat between 3:00 and 5:00,” he says.

When he’s in full-training mode, his body demands it. In fact, at the peak of training, Dr. Troiano eats between 3200 and 3500 calories a day. After work, Dr. Troiano spends half an hour to an hour on one of the triathlon sports.

Then it’s home by 7:30 for dinner with his wife and daughter—now in med school, herself.

The Family Who Eats Together...

Dr. Troiano believes that we as a society must teach our children how to eat and prepare healthful food, and how to exercise for lifelong health. He says the family dinner table is a great place to start on the nutrition front. “I grew up Italian-American,” he says.

“We ate fresh vegetables, lean meats, fresh bread, moderate amounts of wine, and fruit for dessert.” (Dr. Troiano didn’t try a Coke until he was a teenager!) He and his wife of 27 years have used tabletop nutrition education with their own children, too. “We eat healthily—roast chicken, hot sourdough bread, homemade green beans, a glass of wine, and some mineral water,” he says. Dr. Troiano laments that family meals are not more pervasive in our stressful American society. “Sharing meals with other people is very salubrious,” he says. “You share your stresses—you decompress.” He and his family sit down together for dinner 4 to 5 times each week.

The health benefits that come with communal eating can be extended to workouts at the gym, on the bike trail, or out on the water, too.

“When I surf, I sometimes surf alone—but I have more fun with others,” says Dr. Troiano.

By working out with others, you kill two birds with one stone, so to speak. “You’re motivated

to show up, and there are socialization skills that get developed,” he says. Dr. Troiano says that research has been done showing that people in social structures are healthier, and that people who are in fulfilling and enriching social relationships are overall healthier individuals.

Optimal Living, One Small Step at a Time

If you’re looking for ways to live a healthier lifestyle this spring, Dr. Troiano has some suggestions. “Make a plan that’s built on small changes,” he says. “Commit to 20 minutes of exercise 3 or 4 times a week.” And if what you’re putting into your body constitutes some or most of the problem, Dr. Troiano suggests eating just three-fourths of what you normally do. “Cut out a quarter of what you’re eating, and add the calories back in with something more healthful.” Be careful, too, he says, of going at it too hard. “You really want to use 100% efforts in spare amounts—you could hurt yourself or you could burn yourself out.” Medical science shows that if you start exercising, you can reap 90% of the health benefits within just one or two months. “You’ll get to optimal health,” he says. “It may take a couple years to get there, but if you think about what you’re eating and what you’re doing, and think about whether it will help or hurt you, you will get there.”

Dr. Troiano loves his family, his career, his food and his active life. “It’s not whether you win or lose,” he says. “When I started triathlon, I came in second to last in a big race. I didn’t have any less fun than when I win.” So this spring, take a lesson from the original surfing doctor triathlete. Get out there and run the race.

Healthy Italian Eating with Dr. Troiano Southern Italian Squash Soup 2 or 3 yellow squash 1 Vidalia onion 2 carrots 1 small tomato 1 small potato Vegetable or chicken stock Wash the vegetables and cut them up into slices and pieces as desired. Add to a stock pot along with the vegetable or chicken stock, and cook over medium heat until soft, about 45 minutes. Season with salt, pepper and olive oil, and serve topped with Parmesan cheese. Serve with hot bread and a glass of wine. Very low cal and massively delicious!

Tip from the Doctor

Dr. Troiano suggests making a healthy-living plan that’s built on small changes.

>See more+exclusive photos of Frank’s cover shoot at activelifeguide.com

19

Beauty

INFORMATION

By Chris Lowery, M.D.

even if there is a hole in the implant.

This keeps the silicone from spreading to adjacent tissues. These implants also have the added advantage of feeling and looking like natural breast tissue.

Patients also have more choices these days when it comes to choosing the shape of the implant. There are round implants that come in different thicknesses that allow for more or less projection of the implant after the augmentation surgery.

Implants come in low profile, moderate profile, high profile and now ultra-high profile. The higher the profile, the more the breast projects after the augmentation.

Implants are also available in teardrop shape for those that desire the most natural results. Your surgeon will help you make the correct preoperative decision to help you achieve the look you desire.

What’sNew

Now that more patients are using silicone implants for their augmentation, there needs to be a way to insert the implants through a smaller incision. The Keller funnel is a sterile plastic device that resembles a cake decorating bag. It allows the implants to be instilled into the pocket through smaller incisions of 1 ½ to 2 inches. Placing the implant through a smaller incision leads to better aesthetic results, less post-op surgical pain and less recovery time. Additionally, the Keller funnel keeps the surgeon from ever having to touch the implant during the surgery, thereby leading to lower infection rates and reduced capsule formation.

in

BREAST Augmentation

B

Nowadays, there’s more than one way!

reast augmentation is becoming increasingly popular in the US, and many patients come to the office and ask: “What is the latest in breast augmentation surgery?”

The answer is that there are several new advancements that make augmentation surgery easier, better and safer for our patients.

under FDA guidance in 2006, and consequently the usage of silicone implants has skyrocketed. However, an added benefit of revisiting the safety of these implants is that implant manufacturers have introduced a new type of silicone implant that is safer and offers better, more natural aesthetic results.

Approximately 20 years ago, silicone implants were taken off the market by the FDA. At that time there were concerns dealing with the leakage of the silicone from the implants and the associated health concerns. After several large multicenter studies, silicone was found to be safe for breast augmentation. Silicone implants were put back on the market

Cohesive gel implants, also known as “gummy bear” implants, have a hard shell and an interior that is made from the cohesive gel. Older implants contained a silicone that was more like syrup and could spread through the body if there was a hole in the shell. Cohesive gel implants have a silicone interior that closely resembles a candy gummy bear and holds together

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The most recently introduced procedure is the Botox-assisted breast augmentation.

Botox in your breasts? As strange as it may sound, this procedure has two major advantages: Most patients have less post-operative pain and most experience a faster final aesthetic result. The procedure is performed with a standard sub-muscular breast augmentation where the implants are placed under the pectoralis muscle.

After the breast pocket has been created, Botox is then injected directly into the muscle before the implant is placed. This attenuates the chest muscle, resulting in less naturally occurring muscle spasms during the post-operative period, and substantially increases patient comfort.

Additionally, it usually takes about four to six months for standard implants to “drop” into the desired position. By attenuating the muscle with Botox-assisted breast augmentation, implants settle into position in just a few weeks.

Dr. Lowery is a nationally recognized, dual board certified cosmetic surgeon.

Training

STRENGTH TRAINING

Build, Baby, BUILD!

I

Routine by Anna Reed | Photography by Eduardo Peña | Model Anna Reed

n order to increase your metabolism, you have to build a little muscle. No, you don’t have to look like a bodybuilder or spend countless hours in the gym. All you need to do is lift a heavy enough weight to max out at about 8–10 reps per set. For the larger muscle groups (quads, hamstrings and back, for instance), do 5 sets; and for smaller muscle groups—such as the biceps, triceps and shoulders—do 4 sets.

Here are a few shoulder exercises that are great for building a little extra muscle by lifting just a bit heavier than normal. (And who doesn’t love some sexy shoulders?) Incorporate these into your routine, or do them as their own routine.

Be sure to rest 60 seconds between sets and about 90 seconds between exercises.

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Dumbell Arnold Press Begin in a seated position on a bench or ball. Hold the dumbbells in front of you at chin level, with palms facing you. Press the dumbbells overhead by pushing them up to about eye level and rotating them, pressing until palms are facing forward, and opening up your chest with your elbows parallel to shoulders; finish the movement to press the dumbbells overhead. Lower back to the start position and repeat for 8–10 reps.

A

Trainer’s Tip: For extra back support, sit on a bench with the back up so you don’t injure your back.

B

C

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90-Degree Side Lateral Raise with Dumbbells Begin in a seated position on a bench or ball. Hold the dumbbells in front of you at chin level, with palms facing you. Press the dumbbells overhead by pushing them up to about eye level and rotating them, pressing until palms are facing forward, and opening up your chest with your elbows parallel to shoulders; finish the movement to press the dumbbells overhead. Lower back to the start position and repeat for 8–10 reps.

B A

Trainer’s Tip:

You can also do this move bent at the waist with forearms parallel to the floor to work your posterior delt.

23

B

A

Upright Row and Press Stand with your feet hip-width apart, holding dumbbells in front of your thighs with palms facing you, and keeping your core tight throughout. Pull the dumbbells up toward your shoulders, keeping elbows higher than hands until you reach chest level. Press the dumbbells out in front of you, and lower them back down toward your thighs as you would at the end of a front raise. Repeat this series of movements for 8–10 reps.

C

B

Trainer’s Tip:

Be careful not to go higher than the middle of your chest (or nipple line) in the upright row portion to prevent injuring your shoulder.

Reverse Grip Shoulder Press with Dumbbell

Trainer’s Tip:

A

Grasp dumbbells with hands shoulder-width apart and palms facing you, with elbows bent and at shoulder level. Press the dumbbells overhead, pause for 1–2 seconds, and lower it back to the start position. Repeat for 8–10 reps.

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B

This move can be done with dumbbells or a barbell. Dumbbells require more stability and make each side work equally as hard.

If you want an easier version, use a barbell.

Success Story

WEIGHT LOSS

A Bikini and Five-Inch Heels The Transformation of Sharon Olson BEFORE

Sharon Olson

By Matthew Hume PROFILE Age before: 28 Age now: 29 Height: 5’5”

AFTER

Weight before: 143 lbs Weight now: 125 lbs Location: Douglas, WY Occupation: Registered Nurse Favorite exercise: Back and shoulders Favorite clean meal: Sweet potato—there’s more than one way to cook ‘em! Add some grilled, baked or smoked chicken and some fresh veggies.

S

haron Olson has never been a slacker. An active runner for years, Sharon has always eaten fairly healthily—but she admits to including lots of sugary carbohydrates in her pre-transformation diet. “I felt ‘blah’ all the time,” she says.

“I wanted to develop muscle tone, but I couldn’t quite figure out how to get there.” Sharon considers her family to be her top priority, and with the arrival of her second child in February 2013, she realized that a change needed to happen if she wanted to have the energy to keep up with her kids as they grew.

Sisterly Motivation

Enter Sharon’s sister—aka her torturer…er, trainer. You know her as the Assistant Editor of ALG, but Sharon is proud to call Anna Reed her sister. “We both wanted to lose our baby weight,” says Sharon. Anna, a two-time NPC bikini competitor, thought that getting Sharon registered for an NPC competition might be the motivation she needed to lose weight and get seriously toned. And Sharon will tell you there’s nothing like an NPC bikini competition to get a person moving! “I laughed when she suggested this to me,” Sharon recalls. “I have a hard time going to a public pool in a bikini, much less getting up on a stage in a blinged out suit in 5-inch heels in front of hundreds of people!”

After pondering for a few days, she decided to go for it. This was in July of last year—and the competition was in November! Sharon had to hit it hard from the start all the way to the finish.

“The whole process began with major diet change, lifting weights and cardio,” she tells me.

Her sister changed up her workouts every four to five weeks, along with her diet. “We didn’t want

my body to get used to something for too long,” Sharon says, “and the constant changing is what made the difference.” A typical week consisted of four days lifting with cardio, and two to three days of pure cardio. The greatest challenge Sharon faced was keeping to her nutrition plan.

“On Sundays, I got into the habit of getting my food portioned out, so that all I had to do was grab the right baggies and toss them in my lunch cooler for work,” she says. Now Sharon likes to challenge herself by making her whole family’s meals as deliciously clean as they can be.

Taking It to the Limit

In the five short months between July and November 2013, Sharon transformed herself— losing 20 pounds, going from 23% body fat at the beginning to just 10% the week before the competition, and losing 40 inches overall. “I feel fantastic!” Sharon says. “I’m amazed at how much more energized I am after being at the gym. It’s a great stress reliever…so much better than food!” Sharon’s goal right now is to maintain her fit and toned body, and to continue her workouts and clean eating. And she plans to

compete again. “This time it’ll be the NPC Jay Cutler Wyoming Classic this August,” Sharon says. “I want to use this as another motivator and goal for me to push myself to new limits.”

If you’re trying to make a change yourself, Sharon says don’t compromise. “If you go into it with an ‘I can cheat when I want’ attitude, you’ll never make it,” she warns. “Find someone who can hold you accountable.” And watch the unthinkable happen!

If you have recently accomplished a health, fitness, or nutrition goal that you would like to share with our readers, please contact us at editorial@activelifeguide.com

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