Active Life Guide November 2013

activelife Liposuction101 Page 28

FOR MEN & WOMEN

Guide

TM

November 2013

D iabetes No one is Immune

BOX

THE POUNDS

AWAY! Stephanie Southern

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NOVEMBER 2013

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NOVEMBER

2013

Vol. 6 Issue 11 (#73)

FEATURES + COVER STORIES

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REMEDIES FOR WRINKLES, LINES, SPOTS AND GRAVITY

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DIABETES — NO ONE IS IMMUNE

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FROM THE EXPERTS DR. ROBYN FEAN

Photography by Eduardo Peña

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RECIPE SKINNY PUMPKIN CHEESECAKE BROWNIES

16/

COVER STORY BOX THE POUNDS AWAY!

20/

ACTIVE KIDS Is Strength Training OK for my Children?

22/

SUCCESS STORY JON STOLZ

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WHAT’S NEW? elliptiGO

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ROUTINE SHOULDERS: STRONG ENOUGH FOR ANYTHING

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LIPOSUCTION 101

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/ November 2013

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LETTER FROM OUR ASSISTANT EDITOR

Diabetes:

Is It the Genes or the Couch?

Is diabetes always passed down by genetics? Type 1

diabetes, where the body no longer makes insulin, is genetic.

However, type 2 diabetes is where the real debate begins.

Type 2 diabetes, while still linked to genetic risk factors, is largely influenced by lifestyle, including lack of activity and obesity.

Technology and addicting games have grown in popularity.

Just take a look at the games you’ve gotten a hundred invitations to play on Facebook. No, I am not knocking games or TV, but there seems to be an alarming trend that has begun. When I was little, we lived outside even during the winter. Play was creative and active. Weekends were the only times we watched movies. Now, more than ever, adults and even children are suffering from obesity, and many of them have or will develop type 2 diabetes. The link between the occurrence of type 2 diabetes and the ever-growing lack of activity due to increased time in front of the computer and TV is frightening.

Didn’t New York try to make large sodas and other unhealthy items impossible to buy? They did attempt it, yes. But when did government regulation ever stop people from being unhealthy? The truth is that you are the only person who can decide to change your lifestyle before your health is permanently damaged. It’s a choice that you have to make for yourself.

What are my suggestions?

1. Move your booty! Whether it’s taking the stairs at work or lifting weights 30 minutes each day, get off the couch, turn off your phone—flush it down the toilet if you must—but get moving. If you find yourself unable to limit the time you spend playing games on your phone or computer, get rid of them. Delete the apps from your phone. Yes, technology is right at your fingertips, but some of you are tapping and swiping your health away without even realizing it.

2. Get your kids involved. Unplug the TV, turn off the computer and spend time being active with them. Not only will it help build stronger family bonds, it will also promote health and well-being for all of you.

3. Drink water….and eat veggies! As a trainer, I will say this until I am blue in the face. Drink more water and eat some green stuff! No, it will never taste like pizza, but as so many say, nothing tastes as good as being healthy feels. Clean out your pantry, get rid of the junk and replace it with healthy foods.

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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

PHOTOGRAPHY ACTIVE LIFE GUIDE CORP

ART

ACTIVE LIFE GUIDE CORP.

MARKETING COORDINATOR JUSTYNA DORUCH jdoruch@activelifeguide.com Phone: 317.776.1689

ACCOUNT EXECUTIVE DEBBIE SAPPER dsapper@activelifeguide.com Phone: 317.507.5652 JO HARVEY jvrey@activelifeguide.com Phone: 317.513.4264

CIRCULATION ACTIVE LIFE GUIDE CORP.

CONTACT INFORMATION Info@activelifeguide.com

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS subscribe@activelifeguide.com

_________________________ © 2013 ACTIVE LIFE GUIDE CORP. 597 Industrial Dr. Suite 105 Carmel, IN 46032 (317) 776 - 1689 ActiveLifeGuide.com

These tips are nothing you haven’t heard before, but a reminder never hurt anyone. If you don’t want to spend the rest of your life poking your finger and sticking an ungodly number of needles into your body, nip it in the bud. Choose your lifestyle—and make it a healthy, active one!

Here’s to your health!

AR

Best of luck!

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.

aNNA REed

Assistant Editor

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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.

/ November 2013

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Health

INFORMATION

ultrasound combined decrease fat deposits and cellulite, tighten skin, and improve overall skin quality.

Injectable Therapy

Remedies

>>

for Wrinkles, Lines, Spots and Gravity

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

Whether 25, 55 or 75, wrinkles, lines and spots can surface on our faces or bodies, making us feel self-conscious or embarrassed about our appearance.

What Causes Skin Aging?

Many factors cause skin to age.

Excess sun exposure or other harmful rays is one of the most common factors that break down skin cells and cause premature aging. Hormones, specifically changes in estrogen levels, cause wrinkles and melasma in some patients.

Some medications can impact skin health causing premature aging. Muscles used in facial expressions can leave us with unwanted lines like crow’s-feet or smile lines.

The Best Prevention Strategies

The first step is to make sure the factors within our control, like diet, exercise and hydration, are optimized. Next, regular skin care at home and use of daily sunscreen is critical. Our offices have researched, developed and perfected a customized, medical-grade vitamin and antioxidant skin care line that is rich in ingredients that help maintain healthy skin. We

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prescribe our skin care line in conjunction with our customized and medically supervised facial and aesthetics services that significantly improve our patients’ skin.

Laser Options Improve Aging Skin

Many new in-office options exist that are effective, safe, and have little or no downtime.

Treatment options combine laser technology, radio frequency and ultrasound to regenerate collagen, improve skin tone, fade sunspots, and improve the overall quality of skin. Fractionated delivery systems ensure minimal downtime.

• Fractionated CO2 Therapy is one of the most effective in-office laser treatments available. The laser penetrates the outer layer of the skin and seals off the treated area, boosting collagen production.

The treatment is an excellent treatment for improving skin tone, reducing acne scars,

/ November 2013

active acne, fine lines, age spots, sun damage and pore size.

• Photo Rejuvenation Intense Pulsed Light uses broadspectrum light to rejuvenate skin. IPL is an excellent nonablative treatment for overall skin improvement, and it works well in treating sun damage, spots, acne, redness and fine lines. IPL works best when done in a series of treatments.

There is no downtime with IPL, and it’s a perfect option for a quick treatment over lunch or after work to improve your skin.

Anyone can benefit from this maintenance treatment.

• Radio Frequency and Ultrasound Therapy uses high frequency electrical energy and sound waves to tighten and tone skin. The non-ablative treatment is excellent for fine lines, collagen building, scar therapy and acne control. The treatment stimulates deep tissue for optimal skin tightening and collagen building. RF and

Injectables are not to be feared. They are safe, proven and effective treatments for wrinkles, folds and volume loss.

Botox, Xeomin and Dysport are used to soften vertical and horizontal forehead lines as well as crow’s-feet around the eyes. Fillers, such as Juvederm, Restylane, Radiesse and Sculptra, are a wonderful option to plump lips, smooth folds and fine lines, and add volume in areas of fatty loss.

Additionally, we offer longlasting and natural options like cellular therapy (LAVIV) and autologous fat injections to help patients improve scars, lines, wrinkles and overall tone and quality.

Advanced Combination Therapy

At some point, gravitational changes define when surgery is the only way to accomplish rejuvenation goals. When the skin and muscles on your face or body are sagging beyond what can be corrected with a laser or other type of therapy, I will use the most state-of-theart surgical options to restore youth to skin and muscles.

Surgical treatments are often followed up with advanced laser treatments to further refine skin and enhance the quality and skin tone. The combinations, timing and treatments are unique and customized for each individual to provide optimal and natural results.

Chernoff Cosmetic Surgeons is one of the largest and most contemporary cosmetic and laser centers in the United States. Dr. Chernoff is involved in several exciting research programs that will expand the treatments available to our patients for face and body rejuvenation.

Contact our office at 317.573.8899 and visit drchernoff.com to learn more.

Mention you are an activelife Guide reader and receive a complimentary consultation.

YOUR Natural BEST

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Unique & Individualized Treatment Combinations Expertly Developed by Dr. Chernoff to Achieve YOUR Natural BEST

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Health

INFORMATION

By Chuck Lehman, Owner of Any Lab Test Now, Carmel

Diabetes No One Is Immune

>>

N

ovember is American Diabetes Month. In this country alone, it’s estimated that nearly 18 million people have been diagnosed with the disease. Another six million have it but are undiagnosed.

Add to those numbers 57 million who are pre-diabetic and it is safe to say that every American knows someone with diabetes. We are a nation of conveniences, and we expect everything to happen “right now.” All this hustle, though, is taking a serious toll on our individual and collective health.

Just last month, on a late night talk show appearance, Tom Hanks dropped a bombshell: He had recently been

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diagnosed with Type 2 diabetes. The disease, which had been in a pre-diabetic phase for years, had finally come to full scale. Hanks stated that he had been experiencing higher-thannormal blood sugar numbers since he was 36, and a recent checkup showed that the numbers had progressed.

Hanks is just the latest in a slew of celebrities going public with Type 2 diabetes diagnosis.

Other stars include The View’s Sherri Shepherd and celebrity chef and lover of butter Paula Deen.

In good health, as we eat, our body uses digested food that has been broken down into glucose for growth and energy. This glucose is a form of sugar in the blood that becomes the main source of fuel. In order for glucose to get into the cells, insulin must be present. The pancreas automatically produces this hormone in proper amounts for the glucose to move from the blood into the cells, thus providing the necessary fuel.

In diabetics, the pancreas either produces little or no insulin, or the cells do not

/ November 2013

respond to the insulin that is produced. Glucose builds up in the blood and overflows into the urine and is passed out of the body. Therefore, the blood contains large amounts of sugar, but it’s all lost.

There are many forms of diabetes, and they are often referred to as one of three types. Type 1 is an autoimmune disease where the body’s defense system starts fighting against itself. In diabetes, the immune system attacks the insulin-producing cells in the pancreas, reducing production to nearly nothing.

Treatment for anyone with Type 1 diabetes includes taking insulin every day to live. It’s not currently known what causes the immune system to attack the cells, but factors may include genetic, environmental, autoimmune and viral. Type 1 often develops in children and young adults but can appear at any age and usually in a short period of time. When not properly diagnosed and treated, life-threatening risks can occur; some people lapse into a diabetic coma.

With Type 2 diabetes, the pancreas may be producing enough insulin, but the body is not using it efficiently.

Again, glucose builds up in the blood and the body lacks the necessary fuel. The symptoms develop gradually and may include frequent urinations, unusual thirst, fatigue, nausea,

The American lifestyle is taking a toll. weight loss and blurred vision. Approximately 90% of those diagnosed have Type 2 diabetes. Treatment can include medications, a healthy and specific diet, and an active lifestyle.

Gestational diabetes develops during pregnancy and is similar to Type 2. If untreated, gestational diabetes can cause serious complications for the baby. But with proper prenatal care, gestational diabetes can be detected and treated. Women who have gestational diabetes and recover do have a higher risk of developing Type 2 within 10 years.

While the medical community comes to understand more about the disease, the risk of diabetes continues to increase. Unfortunately, it is mostly due to the American lifestyle. There is no known cure, but diagnosis and treatment continue to improve.

With an aging population, less nutrition in our diets, reduced physical activity and increased obesity, diabetes will continue to be a killer disease.

Scheduling regular checkups is the most important action you can take to maintain good health.

Mike M. Deldar, DDS, FICCMO (Member of American Academy of Sleep Medicine)

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14753 Hazel Dell Crossing, Suite 700, Noblesville (at the corner of 146th and Hazel Dell)

MEDICINE

FROM THE EXPERTS ?

Dr. Robyn Fean examines gender differences in sports injury.

Robyn Fean, MD, CAQSM,

sports medicine specialist with Franciscan St. Francis Sports Medicine.

Effects of Gender on Athletic Injury

T

here are definite differences between male and female athletes when it comes to body composition, biomechanics, hormones and psychological concerns. It therefore seems certain that particular injuries would be more prevalent in one gender over the other.

Numerous studies have looked into the effects of gender on athletic injuries, and this potential relationship continues to be debated. It seems women tend to have more hip, knee and shoulder injuries, whereas males may have more injuries to their hamstrings and calf muscles.

Males and females produce the exact same hormones, but in much different proportions. Men have more testosterone, which is the hormone that influences the total muscle mass and strength a person has. Women produce more estrogen, which is responsible for their higher percentage of body fat. Biomechanically, females tend to be shorter, weigh less and have shorter extremities than males. Females also have a wider pelvis and narrower shoulders.

These differences likely account for the fact

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that women run, jump and land differently than men during athletic activities.

Knee injury is perhaps one of the more studied topics with regards to gender.

Specifically, females have been found to experience more anterior cruciate ligament (ACL) tears than males. In addition, these tears tend to be non-contact in origin, whereas most torn ACLs in males occur as the result of trauma. Plausible reasons for the higher rates of ACL injuries in females include the anatomic alignment of the knees, increased flexibility of muscles, tendons and ligaments, and decreased muscle strength compared to males.

Stress fractures are injuries that plague both male and female athletes; however, it seems the incidence may be slightly higher in women. The cause for this likely has to do with a disorder referred to as “the female athlete triad.� This refers to an athlete who has disordered eating, infrequent menstrual cycles and low bone mineral density. The low bone density weakens the bones and predisposes the athlete to stress fractures.

/ November 2013

Concussion is a topic that has gotten a lot of attention recently, and this is an injury that females may be more predisposed to sustaining. Studies suggest that female gender increases the risk of having a concussion, having more severe symptoms, and enduring a longer recovery.

Speculation is that biomechanical issues such as having weaker neck muscles, hormonal factors and/or possibly cultural differences between males and females may be contributing factors for this difference.

Males and females are not built the same and therefore likely are more predisposed to different injuries. It is important to recognize the injuries that have a gender predisposition so modifications can be made to help keep all athletes healthy and performing their best—regardless of gender.

Franciscan St. Francis Health 12188B North Meridian St | Carmel, IN 46032 | (317) 705-4500 Franciscanalliance.org

Nutrition

RECIPE

Skinny Pumpkin Cheesecake

Ingredients Brownies • 1/2 cup old-fashioned rolled oats • 3/4 cup vanilla 0% Greek yogurt (or regular yogurt, low fat or nonfat, plain or vanilla) • 1/4 cup milk (almond milk, coconut milk, cow milk, soy milk) • 2 egg whites (Save 1 yolk for cheesecake swirl.)

• 2 teaspoons vanilla extract • 1/4 teaspoon salt • 1 teaspoon baking powder • 1/2 cup pure maple syrup (or agave or honey) • 1/2 cup unsweetened cocoa powder

Brownies Preparation Preheat oven to 350°F. Spray an 8×8 inch pan with non-stick cooking spray.

Set aside.

Pumpkin Cheesecake Swirl

Grind the oats in your food processor to produce powdery flour. If you are not gluten intolerant, you can just use 1/2 cup of whole-wheat flour instead of oat flour.

• 1/4 cup pure pumpkin puree • 2 tablespoons reduced fat cream cheese, softened • 2 tablespoons granulated sugar • 1 egg yolk • 1 teaspoon ground cinnamon • 1/4 teaspoon ground nutmeg • 1/4 teaspoon ground cloves

Add the oat flour and the rest of the brownie ingredients into a blender.

For easier blending, place the liquid ingredients into the blender first. Blend until mixture is smooth and oats are ground up. You will have to stop the blender and scrape down the sides a few times. Batter will be very thin.

If you like very sweet brownies, add a couple more tablespoons of maple syrup to the batter.

Baking doesn’t have to be bad to be good— the proof is in these gooey brownies!

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/ November 2013

Pour batter into prepared baking dish.

Prepare the pumpkin swirl by beating together pumpkin puree and cream cheese together on high speed until smooth. Add the sugar, egg yolk and all of the spices. Beat until combined and creamy. Drop pumpkin mixture by spoonfuls onto the batter, swirling gently with a knife to create a marbled effect. (Try not to over mix!)

Bake for 22–25 minutes, or until brownies begin to pull away from the sides of the pan. Cover the brownies loosely with aluminum foil at the 15-minute mark. Brownies will be extra fudgy, so be sure to wait until COMPLETELY cooled!

Be Active, LIVE WELL! activelifeguide.com

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Cover Story

“You only have one body, so you need to take care of it. It’s where you live, after all.”

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/ November 2013

BOX

The Pounds

Away!

Stephanie Southern

BY MATTHEW HUME | Photography by Eduardo Peña

The sport of boxing comes shrouded in stereotypes of blood, guts, scars and torn-off ears. Take one look at Stephanie Southern, though, and you’ll see that Title Boxing Club breathes new life into what you thought you knew about the sport.

>>

TURN THE PAGE FOR THE FULL STORY

17

I

f you’re anything like I am when you hear the word boxing or punching bag, your mind goes immediately to the theme song to Rocky… Images of Sylvester Stallone running up the stairs of the Philadelphia Museum of Art… Blood, sweat, and more blood. But after getting to know a little bit about Stephanie Southern and Title Boxing Club, my mental images have changed. Now I see an awesome workout, plus sweat, sweat, and more sweat. (I still hear “Gonna Fly Now,” though.)

“Title Boxing Club is a fitness club, not a fight club,” says Stephanie, who manages the Title Boxing Club at Glendale Center on Indianapolis’s north side. “We do boxing and kickboxing fitness workouts, using heavy bags,” she explains. Step into her club, and you’ll immediately feel the pulsating energy that a boxing workout produces. “Our workouts typically last an hour… They’re in the same format, but you get a different workout every time.” If you really want to step it up, check out a Power Hour—and burn up to 1000 calories!

“Boxers are one of the most in-shape groups of athletes, according to ESPN,” Stephanie tells me. “People who don’t like to work out WILL like this!”

From Pacemate to punching bags

Stephanie, a professional dancer and a Pacemate before her introduction to Title Boxing Club, lived a very active childhood.

“I started dancing at the age of 2,” she says. For the first several years of her life, her mother shuttled her around to dance classes and competitions, and Stephanie credits her mom with teaching her the value of commitment. “My mom definitely helped me learn how to follow through with my obligations,” she says. It may just be this admirable trait that has led Stephanie to where she is today.

But how did this former Pacemate end up managing a Title Boxing Club? “I’m a longtime customer of Title equipment,” Stephanie says. When she received an email about a new club opening up in Indianapolis, Stephanie got to thinking. “I had trained and done a cardio boxing class before, and

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

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this seemed like it could be a great fit.” So she got in touch with the owner, and soon she was on her way to Kansas to train with corporate. “I fell in love with the company philosophy,” she says, “which is basically that you only have one body, so you need to take care of it—it’s where you live, after all.”

And after taking her turn as a student for a Power Hour while she was out in Kansas City, she learned just how amazing this workout is, and she knew it was one that club members would stick with. “The Power Hour is addicting once you start,” she says.

“Some people come more than once a day.”

fueling the fight

You may be saying to yourself, “How could I possibly become addicted to a boxing routine?” Just let Stephanie’s actions speak for themselves. “I do six or seven Power Hours a week,” she says. Just imagine how quickly the pounds can fall off at that rate! In addition to the classes she takes at Title Boxing, Stephanie lifts weights three to four times a week. She has to stay in shape for her job—and to keep up with her six-year-old, who she shuttles (like Stephanie’s own mother did for her) to karate and dance classes. “I eat as healthy as I can,” Stephanie says, “but I allow myself a cheat day each week. I do not let myself feel guilty for that day.” Typically, Stephanie packs her diet with whole grains, chicken, vegetables—and lots of healthy, gluten-free cereals. She’s absolutely wild about almond milk. “It has more calcium than regular milk, and it’s better for you.” Right after working out, Stephanie gravitates toward Quest bars. “They have a lot of protein and fiber,” she says. When she’s feeling nutritionally naughty, though, Stephanie turns to ice cream. “Cookies ‘n’ cream is my favorite.”

Stephanie counts herself lucky to have a husband who values active living as much as she does. “My husband, Shane, is general manager at the Fishers Title Boxing Club,” she says. “We go to events and fights together, and we support local community activities and schools side by side. It’s awesome that we get to work together.”

Inspiring Community

Stephanie and the gang at the Glendale Title Boxing Club do all they can to inspire fitness in the greater Indianapolis area.

“A while back, we brought in the Butler Bulldog cheerleaders to do a Power Hour,” Stephanie says. “We invite the Fishers High School cheerleaders to come in and work out, free of charge—and we’ve even gone to a home schooling event, using Title Boxing

/ November 2013

as the students’ phys ed.” The Club has made donations to the Julian Center and the Kiwanis Club, and they try to support their members in their goodwill efforts.

“We definitely try to keep in touch with and support our community.”

Of course, it helps to have partners in inspiration. “I want to give a big thank you to the people of Lululemon Athletica at Keystone,” Stephanie says. “They’ve been instrumental in helping my team and our clients to be as comfortable as possible—and they’re a great influence in the Indianapolis fitness community.” At a more personal level of inspiration, Stephanie points to her boss, Dan Hannay, for the life-changing opportunity he provided her to manage and train the trainers at Title Boxing Club. “He’s been a great support system to me,” she says. “It really has changed my life, and I owe him a lot for believing in me.”

Make the Time

Stephanie knows she’s making a difference in the lives of the people she touches, and she couldn’t be happier. “A gentleman I was training prior to coming to Title Boxing walked into the club a few months ago,” she recalls. “I didn’t recognize him at all—my jaw fell open when he told me who he was!” The man shared the story of how he’d stuck with the fitness plan she’d armed him with, and how he’d lost 60 pounds. He thanked her for saving his life. “I got teary,” Stephanie says.

As it turns out, the man is a pastor—and ended up marrying Stephanie and Shane.

If you’re reluctant to start a fitness regimen, chances are there’s an underlying fear that’s getting in your way. “You have to change your attitude—you have to make the time, to make yourself a priority,” Stephanie says. “A lot of people are afraid when they first walk into our club, but as long as you don’t let the fear stand in your way, you can push through and do anything. Never let fear make the decision for you.” The trainers at Title Boxing push and challenge their clients, but Stephanie says modifications can always be made. “We try to make everybody feel comfortable.”

“Maintain your health at any age,” Stephanie says. Of course, the earlier you start, the better off you’ll be as you get older.

“Maintaining your health, bone density, mental health—you name it—exercise makes it all better.” It all boils down to the Title Boxing Club philosophy: You only have one body, so you need to take care of it—it’s where you live!

Photography by Eduardo Peña

“Never let fear make the decision for you.”

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ACTIVE KIDS

Strong at any age!

Myth #3 Children cannot increase strength because they do not have enough testosterone.

According to Strauss, “Testosterone is not essential for achieving strength gains.”

Women, for example, do not produce as much testosterone as men; however, they are able to achieve remarkable strength gains through training.

Myth #4 Strength training is only for young athletes.

Absolutely not! As child obesity continues to rise in numbers, I find it critical for us parents to allow our children to explore different varieties of physical activity. Many bodybuilders were never athletes growing up but found a passion in lifting weights. Strength training may very well be your child’s choice, but you will never know without trying.

Myth #5 The sport of weightlifting is inappropriate for children.

Again, with proper supervision and the encouragement of proper form over amount of weight, weightlifting is no more “inappropriate” than any other adolescent sport/activity.

Is Strength Training OK for My Children?

W

eight lifting and powerlifting seem to be a lot more common in adolescents nowadays.

Perhaps this is because of the popularity of Crossfit—but who knows? Regardless of the reason, it is important for parents to know what is and is not safe for our kids.

If you were to ask a mom from your child’s school and a dad from open house about their opinion on strength training for kids, you are most likely going to get two completely different responses.

There is a long list of myths and skepticism about children and strength training, but I’ve done my research to find out the truth about it all.

First off, let’s discuss what “strength training” actually is. Wikipedia describes strength training as “a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.” Strength training can be as simple as a push-up, which requires only your own body weight as resistance. On the other side of the spectrum, strength training

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This information has put me more at ease when considering the best activities for my boys, and I sincerely hope this helps you as well. Ensure that your child is being coached by a certified professional who has your same concerns in mind. Lastly, ACE Fitness suggests that whatever activity you decide is best for your child should “be safe, fun and help kids learn to love physical activity.”

can be as complicated as powerlifting, in which a variety of equipment is required. As with any sport, there are risks. Bob Strauss, a contributor for StrengthPlanet.com, states that, “Powerlifting is safe for a child at any age as long as the child is able to perform the lift with proper form and motor skills. Powerlifting is definitely safer than football, basketball, baseball, and wrestling, and most other activities that children do. “ StrongKid.com recently published what they found to be their “Top 5 Myths.”

Myth #1 Strength training will stunt the growth of children.

There are no studies that have reported growth plate fractures from youth strength training. In fact, building strong muscles at a young age may help increase musculoskeletal health.

Myth #2 Strength training is unsafe for children.

Any sport carries its own risks. With proper supervision, coaching and spotting, there is no reason for strength training to be discriminated against based on age.

/ November 2013

Hilary Hagner Certified Personal Trainer

Sources

1. Bob Strauss. “Is Powerlifting safe for youngsters?”

StrengthPlanet.com 2. StrongKid.com. “Youth Strength Training: Top Five Myths”. 2010, Avery D. Faigenbaum.

3. Mayo Client “Strength Training: OK for kids?” http:// www.mayoclinic.com/health/strength-training/HQ01010 4. ACE Fitness Fit Facts. “Strength Training for Kids: A Guide for Parents and Teachers.” http://www.acefitness.org/ acefit/healthy_living_fit_facts_content.aspx?itemid=2682

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Success Story

By Matthew Hume

WEIGHT LOSS

Logically Healthy For years, Jon Stolz fooled himself into thinking he was in better shape than he really was.

Jon Stolz

PROFILE Age: 50 Height: 6’1 1/2” Weight before: 263 lbs Weight after: 185 lbs Location: Indianapolis, IN Occupation: Civil Engineer Favorite exercise: Hiking Favorite clean meal: Grilled steak with spice rub

C

ivil engineer Jon Stolz knows a thing or two about numbers.

But even though his doctors had been telling him for years that he needed to lose 20 to 25 pounds, and even though his BMI numbers labeled him as “obese,” Jon just didn’t believe it. “I was extremely tired, with no energy,” he says. “I returned to the gym some, but I began to realize that I wasn’t able to do much of what I’d done previously.” While he found this disheartening, he attributed it more to aging than to his health condition.” Jon’s mood suffered, and he was feeling more tired and unmotivated than ever. Still, he rationalized away the truth, finding reason after reason why the numbers and labels didn’t apply to him.

After years of ignoring the reality of the situation, circumstances finally led Jon to wake up. This past January, Jon’s aging parents were hit by an oncoming train. “Their car was obliterated— they shouldn’t have survived that accident,” he says. Jon remembers how their doctors said that because his parents were in such good condition—due to healthy diet and levels of activity—that they would recover better, and that their health might just be the reason they survived and rebounded from the accident. “I realized we aren’t invincible,” Jon says soberly.

Is There a Doctor in the House?

As it turns out, the logical solution to Jon’s health concerns was literally right next door. “I happen to know—and be neighbors with—Dr. Jennifer Whirley-Diaz,” Jon says. Dr. WhirleyDiaz, MD, (who Jon knows as Jennifer), is certified by the American Board of Obesity Medicine, and is one of the first physicians in the country to be certified in the treatment of obesity. “My wife, who has encouraged me to pay more attention to my health for years, suggested I talk to Jennifer about my situation

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and how maybe she could see a weight loss program working for me,” Jon says. After learning more about Jon’s particular situation, Dr. Whirley-Diaz suggested that Jon was a great candidate to follow a Very Low Calorie Diet— one of just 800 calories a day. “My first reaction was that the idea was crazy,” Jon remembers.

But after educating himself, he realized just how good that diet could be for him. For 12 weeks, Jon completely changed what and how he ate.

“During that time I met with Jennifer each week to learn, discuss, share and work out a longer term approach to eating,” he says, “and to clear the air of my misunderstandings and difficult relationship I had with food.”

that an unexpected result of his improved health is his conscious effort to be a better person for others. “Seeing so many people who are as overweight as I was, and realizing how their lives could change, has made me a very motivated proponent of encouraging others to see someone to assist them in their weight loss,” Jon says.

Change in diet was certainly the biggest catalyst for change in Jon’s transformation, but he has increased his level of activity as well. “I wasn’t sure how things would end up in the fitness part of the effort,” Jon says. “I just knew that I wanted to MOVE.” He kept it simple. Jon knew he wanted to walk, and he had a gym membership at his disposal. “Between the two, I figured I would develop some regular and achievable fitness program.” Now Jon works in three walks around the neighborhood each week with his wife and family, for a total of 5 to 7 miles each week. “I also jump on a treadmill for a very fastpaced walk each work day, for a minimum of 2 miles at a time,” he says.

As a man of numbers, Jon uses MyFitnessPal to track every bit of food he consumes—every last calorie, gram of fat and milligram of sodium.

He also uses a Fitbit Flex that syncs with his smartphone. “It gives me a great deal of information about my activity level, in particular my step count each day.” Jon’s minimum goal is 10000 steps a day, and he almost always meets or exceeds that goal. “Like many other things, good intentions and a support network may not fully help,” Jon says. “The geeky, sound science, clarity, communicative, encouraging, factual, real-world thinking that I had available to me was a big deal.” It was logical, and Jon says it’s exactly what he needed.

Number Crunching

Jon will be the first to admit that what worked for him won’t work for everyone. But no matter the approach, Jon strongly suggests having a professional support team. “Having an educated and motivated doctor in my camp, coupled with my family’s support and encouragement, made all the difference.”

While learning to eat so differently was a challenge for him, Jon fought the fight. At the peak of his weight loss, he burned between 4 to 6 pounds each week, and in all, Jon has lost a total of nearly 80 pounds. His pant size is 6 to 8 inches smaller, and his BMI is now in the normal range. “I feel 1000% better in nearly every way,” he says joyfully. “I sleep incredibly better, and my mood is better and I have more energy than I’ve had in decades.” Jon says

/ November 2013

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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Fitness

TRAINING

Sho W

hen you hear people talk about being strong and able to withstand heavy loads physically or emotionally, do they use legs as the muscles that support those loads? No! It’s always the shoulders.

When you are tired and worn out, what is the first thing to show it with a slump? It’s the shoulders! This workout will pump those babies up and get them strong—strong enough for ANYTHING! Perform 3–4 sets of 10–15 reps of each exercise. If you want to change it up and shorten your workout, perform each exercise for 1 minute, resting for 45–60 seconds between exercises, and repeat the list 2–4 times.

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/ November 2013

oulders:

S

trong Enough for

Anything

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

A.

B.

C.

D.

Trainer’s Tip:

These steps should be done in a quick, fluid motion, so practice with a light bar or broom stick prior to your workout to learn the proper form.

1

Barbell Clean and Jerk

Grip a bar (light-weight bar if you are doing the timed version) with hands on either side of thighs, feet hipwidth apart. Squat down until the bar rests just below the knees but without touching your legs. Push quickly through your toes into a standing position, with arms straight, and continue to rock up onto your toes as you shrug your shoulders to bring the bar straight up torso until you reach the limit. Quickly continue by pulling the bar with an upright row straight up torso until it reaches your chest, and rotate your elbows around and under to catch the bar at your shoulders, with wrists flexed and bar resting in the curl of your fingers.

This is the “clean” part of the exercise. To perform the “jerk” motion to finish the exercise, immediately press the bar overhead. Bring it back down to your shoulders and return to the start position. Repeat the exercise according to the directions specified.

25

2

Grip your dumbbells with an overhand grip directly in front of your thighs, feet hip-width apart and elbows slightly bent.

Concentrating on using the anterior (front) muscles in your shoulder, lift the dumbbells to shoulder height. Return to the bottom of the move, but hold the dumbbells perpendicular to thighs (palms facing each other) with elbows still slightly bent. Using the lateral delt (side of shoulder), perform a side lateral raise, bringing the dumbbells out to the sides of your body and continuing to lift them to shoulder height. Pause and return to the start position and repeat the front raise and side lateral raise as specified.

C.

A.

Dumbbell Front Raise and Side Lateral

B. Trainer’s Tip:

Pause at the top and bottom of the exercise, rather than swinging the dumbbells, because there is no benefit in using the momentum of the swing to move the dumbbells.

3

D.

Sun Ups

Stand with feet hip-width apart, gripping dumbbells with an overhand grip and holding them perpendicular to thighs (palms facing each other). Keeping elbows slightly bent, raise the dumbbells out to the sides of your body as you would in a side lateral until you reach shoulder height. Pause and rotate dumbbells to a palms-up position. Continue raising them up (as if drawing a circle with your movement) until your hands meet overhead. Reverse the motion, pausing again at shoulder height to rotate dumbbells to palms-down and continuing back down to the start position. Repeat the exercise according to the directions specified.

C.

B. A.

Trainer’s Tip:

This move takes a lot of energy, so don’t be alarmed if you need to lighten up your weights to be able to do the number of reps you want.

4 A. Trainer’s Tip:

Don’t forget to keep your core muscles tight on all the moves, but especially this one. They serve as your lower back support when you are bent over, so it is essential!

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B.

/ November 2013

D.

Dumbbell Reverse Fly

Grip your dumbbells in an overhand grip perpendicular to thighs (palms facing each other). Rotate your hips back and bend at the waist until your torso is parallel to the ground, keeping your knees slightly bent and arms hanging straight down below your shoulders. Keep elbows slightly bent and use your posterior (rear) delt to lift the dumbbells up and out to the sides until they are parallel to the floor. Pause at the top and bottom of the move to prevent a swinging motion. Return to start position and repeat the exercise according to the directions specified.

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Health

INFORMATION

By Chris Lowery, D.O.

Liposuction

101

M

any of us spend hours in the gym each week, and this pays big dividends by allowing us to achieve most of our fitness and health goals.

However, if you talk to your fellow gym patrons, almost all would admit to still having one or two problem areas where they can’t seem to lose that last bit of stubborn fat. These stubborn areas may exist due to genetics rather than poor fitness or lack of diet control. Since we can’t pick our parents, what are some options for these problem areas?

Liposuction, also known as lipoplasty or liposculpting, is a technique that slims, reshapes and contours areas of the body where excess fatty deposits exist. Keep in mind that liposuction is not a treatment for obesity. That’s why most physicians now call the procedure liposculpting or lipoplasty. The best candidates are within 30% of their ideal weight and are usually moderately fit. Liposculpting can offer incredible results with minimal recovery time. Following is a description of the various types of liposuction.

Tumescent Liposuction Tumescent liposuction refers to injection of fluid at the treatment site prior to the actual liposuction to reduce the bleeding, bruising and swelling that is associated with the procedure. The tumescent fluid also has numbing medicine in it, so liposuction can be performed with the

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patient sedated but awake. This fluid also reduces post-procedural pain. Suction Assisted Liposuction (SAL) is still the most commonly performed fat reduction procedure performed in this country, and it allows for small-volume sculpting as well as high-volume reduction. It is considered one of the safest of all cosmetic procedures.

Ultrasonic Liposuction Ultrasonic liposuction, also known as Ultrasonic Assisted Liposuction (UAL), is a procedure that is used in conjunction with Tumescent Liposuction. After the patient receives the tumescent fluid, ultrasound waves are delivered into the fat to liquefy the fat for smoother liposculpting with higher volume extraction. UAL can give extraordinary results, but it is not a complete substitution for SAL. Patients typically have more swelling and firmness, and the procedure is usually performed under general anesthesia.

Laser Liposuction® Laser liposuction is another type of liposculpting that is usually performed with tumescent fluid and SAL. Laser lipolysis utilizes a fiber-optic laser fiber that is passed into the subcutaneous fat. The laser then emulsifies the fat and heats the collagen within the skin and fat and allows for tightening of these structures. This technique is very beneficial for those with moderate skin laxity. Techniques such as Smart Lipo®, Slim Lipo®, and Cool Lipo® are laser techniques that sound really cool, but they offer only modest benefit without the use of SAL.

/ November 2013

Timetested and cutting-edge solutions for problem areas.

Other Fat Loss Techniques® Other techniques are available in conjunction with Suction Assisted Liposuction. Jet Liposculpting utilizes high-pressure water being delivered into the subcutaneous fat to break up the fat prior to suctioning it out. High definition liposculpture is becoming very popular in the ultra-fit population. This technique utilizes a VASER®, a specialized type of ultrasonic liposuction, which allows removal of high percentages of localized fat. This technique works well but can be quite expensive.

Several non-invasive fat loss techniques have recently hit the market with moderate success. Zeltiq® is a non-invasive technique that utilizes the freezing of fat to cause cryolipolysis. The Zerona utilizes a low-level laser that causes the cytoplasm to leave the fat cell for non-invasive fat reduction. Non-invasive technology offers moderately good results; however, these technologies are only in their infancy and will continue to improve in the future.

Lipoplasty results have improved greatly over the last decade due to new technological improvements. These techniques are very safe, with minimal pain and minimal down time. So, if you have a difficult fatty area that is responding poorly to aggressive diet and exercise, liposculpting can offer an exceptional and safe solution. See a board-certified cosmetic solution to explore your options.

Dr. Chris Lowery is a nationally recognized board-certified cosmetic surgeon practicing in Noblesville, Indiana.

10/31/13

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