July 2011 by Absolute Living Magazine

activelife

Beauty Is from Within in More Ways Than You Think Pg. 28 FOR MEN & WOMEN

FREE Guide

Your guide to a healthy lifestyle

NATALIE SMILEY

PILOXING THE HOTTEST NEW CARDIO EXERCISE

A Different Kind of Stress “Buddy System” 3 79073 12303

0 1>

activelifeguide.com

July 2011

The Lean Female

Form

Sculpt the Body You Want

An All-Women Boot Camp

This Summer!

PG. 24

Success Stories Karen Hill

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activelife Guide

July

FEATURES + COVER STORIES 16 A DIFFERENT KIND OF STRESS

9 THE LEAN

FEMALE FORM

22 SUNSCREEN:

FRIEND OR FOE

Piloxing! The Hottest New Cardio Exercise

15 BENEFITS OF

THE “ BUDDY SYSTEM” AN ALL–WOMEN BOOT CAMP THIS SUMMER!

Natalie Smiley alG

www.activelifeguide.com

4 activelife Guide |

July 2011

Vol. 3 Issue 7 (#45)

www.activelifeguide.com

Skin Care

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12 BACK SURGERY:

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30 SUCCESS STORIES

f 28

KAREN HILL

BEAUTY IS FROM WITHIN IN MORE WAYS THAN YOU THINK

SKIN CANCER AND LASERS

10 www.activelifeguide.com

Skin Care

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July 2011 |

alG

activelife Guide 7

LETTER FROM THE EDITOR

activelife Guide

Your guide to a healthy lifestyle

EDITOR - IN - CHIEF

GLOWING

EDUARDO PEÑA

ASSOCIATE EDITOR KIM BRENTON

SUMMER SKIN

SENIOR WRITER MATTHEW HUME

Achieve it, maintain it, flaunt it!

CONTRIBUTORS ETHAN WAGNER ALEXANDER ZEMTSOV CORY BLACK ROBERT PRATHER CHUCK LEHMAN CLIFFORD FETTERS

i there! First, I’d like to take a second to introduce myself. I’m Kim Brenton, and I joined the activelife Guide family in February 2011 as a fitness writer. You may have read my active life transformation stories about some of the amazing people in our community who have overcome obstacles to reach major fitness goals. Or you may have seen me as alG’s fitness model in our January and May 2011 issues. I am excited to now be serving you in another capacity, this time as activelife Guide’s Associate Editor. A little bit about my background: I am a national-level NPC competitor and have been featured in Oxygen magazine, on Muscle & Strength, Bodybuilding.com, and more. I have a journalism degree from Indiana University, and I live and breathe fitness! I can’t wait to share that with you! Summer is in full swing now, with kids out of school, pools open, and many of us taking fitness outdoors—exposing our skin to the sun’s dangerous UV rays—which is why our July issue focuses on skin care. Inside this issue, you will find summer skin care tips as well as information on corrective procedures, such as laser treatment for sun-damaged skin.

PUBLIC RELATIONS DIRECTOR LAURA MARENCO

PHOTOGRAPHER DAN BRAND

MARKETING COORDINATOR

We welcome our newest alG fitness model, Summer Lynn Denny. Summer shows you six exercises to sculpt the body you want so you can have a tight, toned physique to go along with that glowing summer skin!

JUSTYNA DORUCH

advertising@activelifeguide.com Phone: 317.776.1689

DESIGNER ROGER PALAO

CIRCULATION

In closing, I would like to emphasize that this is YOUR magazine! We love to hear from you. Tell us what you love, what you hate, and what you would like to see more or less of. Shoot us a line at editorial@ activelifeguide.com.

ACTIVE LIFE GUIDE CORP.

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

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS

Can’t wait to hear from you! Happy 4th of July!

admin@activelifeguide.com

_________________________ BE ACTIVE, LIVE WELL _________________________

Kim Brenton

ASSOCIATE EDITOR

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.

We are proud to introduce you to our July activelife spotlight, Natalie Smiley. Find out how this dancing queen and mother finds the energy to teach eleven dance classes and still manages to workout on her own— outside of her classes!

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.

www.activelifeguide.com

8 activelife Guide |

July 2011

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alG

By Ethan Wagner, CERF, CFM, ABEM

Health

The Lean Female Form

t seems the lean body is an everelusive goal for many women. To achieve this lean form, many people use products to manipulate caloric intake while artificially stimulating the metabolic rate. This can be an impossible task to maintain. No one wants to feel hungry; the body inherently rejects this feeling, so food cravings become an endless battle. The “calories in, calories

out” concept simply has its limitations, and when it does work, it may not work for long. The body is built to adapt to caloric limitations and will alter its energy demands to meet the caloric consumption. In other words, if you skip breakfast routinely, your body will lower the metabolic rate to adapt to this lower energy consumption. With extreme examples withheld, e.g., starvation and anorexia nervosa, this technique simply does not work. So what creates the lean form? What creates the

environment that leads to the lean body? Balance, balance, balance is the key to being lean. One must balance nutrition, exercise, and natural hormones. Think about this: When our balance is optimal, our results are optimal, we achieve our goals, and we are ultimately successful. This goes for all things in life! When we are out of balance, our results are always suboptimal. Who hasn’t heard the story of the jogger who remains overweight despite the many hours spent pounding the pavement. Or the dieter who will eat nothing

but salads, yet remains at a suboptimal weight. Once again, balance is the key, and often times the missing component is the hormonal aspect. Hormonal optimization can be achieved through exercise, nutrition, and bioidentical replacement. At Geist Age Management Experts, we look closely at each phase of your lifestyle that may influence your hormonal balance. The goal is to be both healthy and lean—to be optimized. Call Simply Skin MedSpa and ask for Dr. Wagner, or go to his website at

geistagemanagement.com and learn more about his practice.

Geist Age Management Experts help you to bring nutritional and health theories together to create an organized approach to living

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Skin Care

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Geist Age Management Experts STAY IN THE G.A.M.E

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July 2011 |

activelife Guide 9

By Alexander Zemtsov, MD

Health

fter a long, cold Indiana winter, we all deserve to enjoy summer’s warm and sunny weather; however, none of us wants to get a sunburn and develop long-term damage to our skin. By this time, most people know that sunburns and chronic sun exposure can cause skin cancer, which kills approximately 20,000 Americans yearly and causes severe facial deformities. Sun damage is responsible for wrinkles, unsightly brown pigmentation, redness, and broken blood vessels on our skin. In June 2007, the FDA released new guidelines requiring sunscreens to protect against UVB and UVA, which is possibly the most dangerous ultraviolet light. Unfortunately, many

10 activelife Guide |

July 2011

of us have already suffered sun damage, which has manifested as redness, broken blood vessels, wrinkles, saggy skin, and ugly brown spots. Do not worry, though; some of this damage can be corrected by laser therapy. Lasers and similar light devices called intense pulse lights (IPLs) are based on the principles of selective photothermolysis. At certain wavelengths of light, certain skin cells are preferentially destroyed, including brown liver spots or blood vessels. Lasers also stimulate cells to produce collagen, which reduces wrinkles and improves saggy skin. Intense pulse lights have numerous wavelengths and are effective against all problems caused by sun damage; however, they may require

www.activelifeguide.com

Lasers

multiple treatments. A new procedure called photodynamic therapy is used to treat precancerous actinic keratosis by using a chemical (porphyrin) that sensitizes skin to the light. (This may be covered by insurance if there is a history of skin cancer or extensive precancerous areas.) The treatment can also be used to remove brown spots, red spots, and wrinkles. Most dermatologists perform these services on-site in their offices. Remember the following tips on sunscreen:

1 Sunscreens that

have 15 SPF or less are inadequate in protecting your skin against skin cancer.

2 Sunscreens are not

waterproof or water resistant; therefore, you should reapply sunscreen every two hours—more often if you are swimming or exercising.

3 Avoid being in the sun

between 10AM and 4PM, when the sun’s rays are at their strongest. If you cannot avoid the sun during this time, wear a hat, shirt, and pants instead of shorts. Always protect your skin as best you can from the damaging effects of the sun; but if damage occurs, know your options.

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By Robert Prather, DC, DABCI, BCAO, LAc

Health

Back Surgery: There Is a Better Way David Spodick, MD, professor of medicine

unsustainable, yet the numbers are growing at

vertebrae in the hopes of curing low back pain.

at the University of Massachusetts, has stated:

incredible rates. In the current era of evidence-

The other half had no surgery, even though

“Surgery is the sacred cow of our health-care

based medicine, it’s difficult to understand

they had comparable diagnoses.

system and surgeons are the sacred cowboys

the huge increase in spine fusions when one

who milk it.” Spine surgery has become the

considers their high costs, poor outcomes,

After two years, only 26% of those who

cash cow in the medical world and will only

and increased disability costs. It certainly

had surgery returned to work, compared to

grow larger unless sensibility prevails over

appears we have now entered into the era of

67% of patients who did not have surgery.

profiteering. Doctors and hospitals are making

economic-based medicine instead of evidence-

Of the lumbar fusion subjects, 36% had

huge profits off the backs of unsuspecting

based medicine. Despite the huge increase

complications, and the reoperation rate was

patients who are not told that there may be

in numbers and costs for spine surgery, the

27% for surgical patients. The study provides

better and cheaper ways to solve their back

evidence shows this has all been a waste.

clear evidence that, for many patients, fusion

pain with chiropractic care or other non-

surgeries designed to alleviate pain from

invasive methods. It’s also worth noting that

In 2010, researchers reviewed records from

the costs of back surgeries are among the most

1,450 patients in the Ohio Bureau of Workers’

expensive.

Compensation database who had diagnoses

Not only can most medical spine treatments

of disc degeneration, disc herniation, or

be avoided, but they also must be reigned

degenerating discs do not work.

Research suggests that, of the 500,000+ disc

radiculopathy, a nerve condition that causes

in if America hopes to reduce its health care

surgeries performed annually, as many as

tingling and weakness of the limbs. Half of

spending crisis. This problem has become more

90% are unnecessary and ineffective. This is

the patients had surgery to fuse two or more

apparent as Fortune 500 companies have spent

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July 2011

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11-6

Skin Care

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over $500 million a year on avoidable back surgeries for their workers and lost as much as $1.5 billion in indirect costs associated work and lost productivity, according to a two-year study by Consumer’s Medical Resource (CMR). This study found one out of three workers recommended for back surgery said they avoided an unnecessary procedure after being given independent, high-quality medical research of their diagnosed condition and treatment options. Additionally, those patients who refused

with these procedures in the form of missed

surgery and opted for less invasive procedures to treat their back pain reported healthier and more personally satisfying outcomes. Patients are often more satisfied with chiropractic care than medical care treatments for low back pain. T. W. Meade, MD, of the Wolfson Institute of Preventive Medicine in London, surveyed patients three years after treatment and found that “significantly more of those patients who were treated by chiropractics expressed satisfaction with their outcome at three years than those treated in hospitals—84.7% vs. 65.5%.” Not only is manual therapy more clinically effective, but another large study shows it is also less costly than medical care. A study to be published in 2012 reviewed data over a two-year span from 85,000 Blue Cross Blue Shield beneficiaries with low back pain in Tennessee. The patients had open access to MDs and chiropractors through self-referral, and there were no limits applied to the number of visits allowed and no differences in co-pays. Results show

that paid costs for episodes of care initiated by

Not only are spine surgeries very expensive

chiropractic care despite the evidence. Indeed,

a chiropractor were almost 40% less than care

and, often, unnecessary; the latest research

it appears to be a case of “don’t confuse us

initiated by an MD. The study estimated that

has also shown that chiropractic care is more

with the facts.”

allowing chiropractor-initiated episodes of care

effective and less expensive. The medical

would have led to an annual cost savings of

profession has ignored this call for restraint

show, “The Voice of Health,” online at

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and, in many cases, continues its boycott of

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Skin Care

Issue

Listen to archives of Dr. Prather’s radio

www.activelifeguide.com |

July 2011 |

activelife Guide 13

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Benefits of the “Buddy System” An All-Women Boot Camp

This Summer! So summer is here, and you find yourself still behind on your weight-loss goals. Life is hectic as it is; between work, the kids,

Fit Carmel Moms Bootcamp

housework, and so on, it becomes easy to neglect ourselves, let alone make time

Just as exercise and the right nutrition are

Besides a sense of security and motivation,

to exercise. Modern women have a lot on

key factors in a successful weight-loss

exercising with someone else is fun.

their plates—especially moms. I want to

plan, the environment is also a key factor.

Some people complain about their loss

take this opportunity to share with you the

Research states that, many times, women

of attention during workouts due to

benefits of the “buddy system,” especially

will not join a group exercise class if males

boredom. With other women who share

as it pertains to joining an all-women boot

are around.

similar interests beside you, exercising

camp. A university study cited in the Journal of Consulting and Clinical Psychology found that people who recruited three friends or family members to assist them in their quest to lose weight had better results

No Men Allowed

losing and keeping weight off than those

will become more exciting. Just be sure to stay focused on what you are trying to accomplish. Having an exercise partner should be a balance between fun and the original intent of the workout. Eventually, you will become used to the company and look forward to your next

who had no buddy system to fall back

Some women hesitate to join a coed class

exercise session. People of all ages should

on. Joan Price, coauthor of The Anytime,

because they are self-conscious of their

be getting at least 30 to 45 minutes of

Anywhere Exercise Book (2003, Adams

body image. In general, women also tend

physical activity per day for two to four days

Media Corporation), puts it this way:

to be less competitive than men. Joining

a week. Check for local programs, such

“Being accountable to a buddy who’s

an all-women boot camp, you’ll find a

as Fit Carmel Moms Bootcamp, and join

both supportive and tough can help you

more welcoming and less intimidating

before the weather starts to get cold again

avoid bouts of mindless eating and resist

environment for women of all shapes and

and you miss out on the beauty of summer,

temptation such as pastries in the office or

sizes. An all-women boot camp is a great

the beauty of the outdoors, and the beauty

a colleague’s birthday cake.”

alternative for the summer!

of a healthier you!

Skin Care

Issue

www.activelifeguide.com |

July 2011 |

activelife Guide 15

By Chuck Lehman

Health

A Different Kind of Stress In addition to natural

oxidative stress. Oxidative stress is caused by

aging, our general

the presence of reactive oxygen species (ROS)

wellness (or lack

which the cell is unable to counterbalance. The

thereof) can be

result is damage to one or more biomolecules,

impacted by poor diet,

including DNA, RNA, proteins, and lipids.

the lack of self care,

Oxidative stress has been implicated in the

and by the lack of

aging process as well as a variety of diseases.

physical exercise.

It also has been implicated in chronic fatigue syndrome, and numerous studies are ongoing.

The aging process has been extensively

Oxidative stress contributes to tissue

researched, as we

injury and is suspected to be important

search for the elusive

in neurodegenerative diseases including

fountain of youth.

Alzheimer’s, Parkinson’s, and even ALS

Significant strides

(Lou Gehrig’s) disease. It is being studied as

have been made to

a link to numerous cardiovascular diseases,

identify health issues

and recent studies have shown a link between

within the body

oxidative stress and certain cancers.

that decrease our

Recent studies have shown a link between oxidative stress and certain cancers. ost of us are born healthy and enjoy a stable physical condition into our early

general well-being

A test has been developed that can accurately

and increase the toll

measure your level of oxidative stress. This

of aging. We are all

is known as the TBARS blood test. TBARS

familiar with the

is the abbreviation for thiobarbituric acid

need to monitor our

reactive substances. These are harmful

cholesterol levels and

substances formed by lipid peroxidation, i.e.,

to minimize stress.

the degradation products of fats in foodstuff,

Basic cholesterol

detected by using thiobarbituric acid as a

testing became

reagent. In simplified terms, it indicates the

standard doctor’s

amount of antioxidants in your system that

orders in the 1970s,

protect you from harmful free radicals. By

and now we are using

knowing the level of oxidative stress in your

better technology

body, steps can be taken to lower it. Lowering

to check 15 lipid

your oxidative stress could reduce the affects

components. Stress,

of the natural aging process, as well as

like cholesterol, is a common factor in

decrease the risk of many diseases associated

twenties. From infancy to early adulthood we

everyone’s life. Stress may be created by rush-

with aging.

tend to live our lives in a state of invincibility,

hour traffic or by trying to satisfy that ever-

where every dare is met. But sometime in the

demanding boss. It might even be the result of

Oxidative stress is a whole new type of

third decade of our life the natural process

worrying about having a job at all. Whether

stress that you’re going to be hearing a lot

of aging starts to impact us. Each dare is met

external or internal, stress has a negative effect

more about. Managing your oxidative stress

with a calculation of how much it’s going to

on our health.

level may not insure that you accept the next

hurt, and as we move into our fourth and fifth

“dare you,” but it may become one of the

decades we become acutely aware of aches

In addition to the stress we are familiar with,

key differences between “growing up” and

and pains brought on by time.

for decades scientists also have known about

“growing old.”

16 activelife Guide |

July 2011

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Cover Story

The Ho

“I grew up on a farm, where my parents taught me the value of hard work and discipline,” Natalie says, “and I am inspired every day by the discipline I see in my classes.”

Natalie Smiley 18 activelife Guide |

July 2011

www.activelifeguide.com

iloxing

ottest New Cardio Exercise

magine giving birth to a bouncing, baby girl, who comes dancing her way into the world, and you can begin to imagine what it must have been like to raise Natalie Smiley. At age 3, Natalie’s parents enrolled her in dance classes, and at that point, there was no stopping her. Growing up as a classically trained dancer, Natalie studied with such names as Bruce Stegmann, Wade Robson, Gus Giordano, and Brian Friedman. “It’s through these masters that I learned proper techniques in dance and for improving overall

posture and flexibility,” she says. Her strong command of technique coupled with her sheer love of dance and movement have made Natalie’s choices for active living a no-brainer for her. She was a cheerleader throughout high school, and she also participated in track and field. It was a magazine ad, though, that set Natalie on a unique path for a girl who grew up on a Hoosier farm. “The Pacers were at the height of their glory at the time,” she recalls, “and I saw the Pacemate auditions listed in the Indianapolis Monthly. I thought I’d give it a whirl!” A sophomore at Purdue at the time, Natalie joined three hundred other girls trying out for fourteen Pacemate positions. “It was a three-day audition process,” she tells me. But in 1999, Natalie made the cut and proudly cheered on the Pacers during their first year at Conseco Fieldhouse. “That was an amazing year!” she says. “The Pacers made the playoffs against the Lakers—it was the year of Reggie Miller and that stellar crew.” Some of Natalie’s favorite memories of that time are the performances the Pacemates did for the troops in Fort Hood, Texas; the time she co-hosted a pre-game trivia show on Fox Sports Network; her appearance with the Pacemates on the Best Damn Sports Show Period; and the skit she and her colleagues got to do with Biff the Stage Manager on the Late Show with David Letterman. “I was very excited to call myself a Pacemate,” Natalie says about that time of her life. Today, Natalie is a certified personal trainer, certified Zumba instructor, certified Piloxing master instructor, and proud owner of NSpire studio, located at Indy Dance Academy. “At NSpire, adults are #1,” Natalie says. “You can workout with other adults to attain your desired fitness level, and you do it at your own pace.” Many of the classes at NSpire

IImagine giving birth to a bouncing, baby girl, who comes

By Matthew Hume | Photographs By Dan Brand

incorporate elements of dance

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TURN THE PAGE FOR MORE.

July 2011 |

activelife Guide 19

Cover Story (Zumba, “nergy,” and “ntense,” for example), but Natalie is

stick to an eat-clean diet,” she says. “We stay away from highly

quick to point out that dance is not the primary element of her

processed foods that come ready-to-go with the addition of a

classes. “Cardiovascular health and overall muscle tone are

little water.” If it comes in a bag or a box, chances are Natalie

important for your physical and emotional well-being,” she says.

keeps it out of the house. “With such an intense workout regime,

“Dance is a secondary element, allowing you to enter in at any

I have to maintain high intakes of protein and water,” she says.

dance level—or none at all!” Natalie loves anything that involves

“I eat five meals a day, and I make sure to include a protein and

movement and good music. “It’s all about the music for me!” she

a complex carb with every meal.” For breakfast, Natalie might

says—and her clients would have to agree. “I love Zumba and

enjoy whole grain toast with almond butter, sliced bananas, and

its many different dance styles and rhythms, but I tend to make

a drizzle of honey. For a snack, she might eat an apple along

my Zumba classes a little more hip-hop than most.” Natalie is

with a handful of almonds. Her greatest downfall, she admits,

Indianapolis’s first Piloxing instructor, and she’s especially excited

is a good cupcake. “I’ve never met a cupcake I didn’t like!” she

about how this new phenomenon is sweeping the country. “I love

says. Gigi’s Cupcakes and the Flying Cupcake are her favorite

Piloxing because it combines the power, speed, and agility of

spots. (Seriously, who can fault such an athlete for the occasional

boxing with the sleek, ballet-like core work of Pilates,” she says.

indulgence?)

“You improve posture, stability, flexibility, strength, and cardio endurance—in one hour! Whew!”

With her busy schedule of classes, staying physically active isn’t something Natalie has to work at—being active is her work! “I

How does a powerhouse athlete like Natalie stay energized

personally instruct eleven classes per week at NSpire,” she says.

for all the classes she teaches, not to mention coming home

“With those classes, I hit all aspects of physical health—strength,

to her husband Matt and their son Eyler at the end of the day?

stability, flexibility, and cardio, cardio, cardio!” In addition to the

(No energy required there!) “First and foremost, my family and I

workouts she gets through teaching, Natalie also spends time

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each day working out on her own. “Working out is my release, my therapy,” she says. “It’s an hour or two where all I am thinking about is me and getting my sweat on!” She says that just one hour of working out each day allows her to be more focused on tasks and more at ease at home. Her greatest recommendation to activelife readers is to “do what makes you happy.” “Don’t worry about what your peers are doing or what the latest trend is,” she says. “It has to work for you, and you have to enjoy it if you’re going to make it last and see any results.” She recommends scheduling at least thirty minutes of activity, preferably sixty minutes, for five days out of the week. And if the average person is going to stick to such a regimen, it really must be something that makes you happy! “People may come into my classes thinking, ‘Why am I here?’ or ‘I can’t dance!’ but within a few minutes, I see their nerves disappear, their shoulders relax, and a big smile appear. When they leave the class with a smile on their sweaty face, I am just so proud and blessed to share my gifts of creative movement with others.” And Natalie doesn’t stop sharing when she walks out the door of her studio—her commitment extends to the community at large. “We’ve joined the Little Red Door Cancer Society in their Unite 2 Fight effort by providing Zumba and Piloxing classes at events they’re hosting,” Natalie says. You’ll also find her at the State Fair this summer, providing free demos as part of Gov. Mitch Daniels’ INShape initiative to combat obesity in Indiana. “We also do giveaways and special discounts,” she adds. Check out NSpire’s page on Facebook for more information. (But first, stop by activelife Guide’s page—you can always navigate to NSpire’s from ours!) “I grew up on a farm, where my parents taught me the value of hard work and discipline,” Natalie says, “and I am inspired every day by the discipline I see in my classes.” NSpired— get it?

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activelife Guide 21

Health

By Clifford Fetters, MD

Sunscreen:

Brazilian supermodel Gisele Bündchen has reportedly infuriated cancer experts by describing sunscreen as “poison.” This came as no surprise to me, as many reports in medical literature have shown that sunscreen has never been proven to prevent skin cancer. Medical research studies have actually shown sunscreen may increase the risk of skin cancer.

It was over ten years ago that the FDA warned of the dangers of Vitamin A in sunscreen. Retinyl palmitate has been shown to be directly toxic to the skin and to increase the risk of skin cancer. Another common sunscreen is oxybenzone, which chemically interferes with the hormones of the body and directly enters the bloodstream. The best way to protect your skin is to avoid excessive exposure and to avoid the sun during the most radiant hours of the day, typically 10AM to 2PM. Australia has had such an epidemic of skin cancer that they have banned sporting events during these hours. I recently had the pleasure of bonefishing off Mexico’s Yucatán Peninsula. The guide there taught us it was mandatory to wear a wide-brimmed hat, sunglasses, and a scarf covering our entire face, as well as long-sleeved pants, shirts, and protective fishing gloves. If you must be out during the midday, I highly recommend finding shade. If you must go to the beach or sporting event, bring an umbrella. 22 activelife Guide |

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Best way to protect your skin is to avoid excessive exposure and to avoid the sun during the most radiant hours of the day, typically 10AM to 2PM.

Skin Care

Issue

Perhaps the question is: Is sunscreen really necessary? Many commercially available sunscreens are loaded with toxic chemicals harmful to the body. The other concern is that they block the body’s ability to produce Vitamin D. Vitamin D is actually a hormone that provides many health benefits. It has been shown to lower blood pressure, improve mood, improve the immune system, improve kidney function, improve bone health, and enhance muscle strength. Twenty minutes of direct sunlight to the body generally leads to significant Vitamin D production, but you will need exposure during the brightest part of the day. The general rule of thumb is if your shadow is longer than your height, you will not have enough ultraviolet light to stimulate Vitamin D production.

Skin Care

Issue

Twenty minutes of daily exposure is considered insufficient to increase your risk of skin cancer. In fact, the benefit of the Vitamin D probably lowers your risk of skin cancer. As soon as your skin starts to turn pink, though, it is imperative to cover up.

your skin, forming a protective layer between you and the radiation. Most other sunscreens rely on a chemical reaction that occurs on your skin. The concern is that this chemical reaction may cause more harm than good.

If you have to work in direct sunlight, the two most effective sunscreens,

Other ways to reduce your risk of skin cancer, or any cancer, is to consume foods high in antioxidants and to take supplements. Most important is to eat fresh, organic, unprocessed foods. Make sure you are consuming enough essential oils such as flax, olive oil, and coconut oil, as well as a wide variety of nuts and seeds and an assortment of colorful fruits and vegetables. I would ask your health care provider to recommend the best antioxidant blend for you—one tailored to your individual needs.

hands-down, are titanium and zinc oxide. These substances actually block the sun’s radiation from hitting

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activelife Guide 23

Sculpt PHOTOGRAPHY BY DAN BRAND

the

Body You

Get Y Beach with Sum Workout R

Want 24â&#x20AC;&#x201A; activelife Guide |

July 2011

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For more routines you can do at home, visit activelifeguide.com

Welcome Summer Fitness Model Summer Lynn Denny joins the activelife Guide family.

Your Body mmerâ&#x20AC;&#x2122;s Routine.

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activelife Guide 25

Training

1. Standard Push–Up TARGET MUSCLES: pectoralis major SET UP: Get into push-up position, supporting your body weight between your toes and your hands. Your arms should be shoulder-width apart or slightly wider. ACTION: Bend your elbows to lower your body toward the floor; stop when your nose is a few inches from the ground. Slowly extend your arms to return to the starting position.

2. Alternating Dumbbell Curl TARGET MUSCLES: biceps brachii

SET UP: Stand with your feet hip-width apart, legs straight but unlocked, holding a dumbbell in each hand. Position your arms in front of your thighs, palms facing outward [A]. ACTION: Keeping your upper arm tight to your side, bend your left elbow and raise the dumbbell toward your left shoulder [B]. At the top of the move, contract your biceps for a count before reversing the motion. As you lower the dumbbell toward your thigh, begin to curl the weight in your right hand toward your right shoulder. When both weights have been raised and lowered, that’s one repetition. Repeat.

3. Single-leg Stability Ball Curl TARGET MUSCLES: hamstrings, gluteus SET UP: Lie face–up on the floor, arms extended by your sides. Place your calves on the surface of a stability ball and press through your palms to bring your body into a straight line. Extend one leg into the air, perpendicular to the floor, with your toes pointing toward the ceiling. ACTION: Bend your lower leg to bring the ball toward your gluteus. Pause, then roll the ball back to the starting position. Repeat.

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4. Dumbbell Deadlift TARGET MUSCLES: erector spinae, gluteus maximus, gastrocnemius SET UP: Stand with your feet shoulder-width apart in front of a pair of dumbbells on the floor. Bend your knees and grab the dumbbells with an overhand grip, palms facing your feet [A]. ACTION: With your head up and back straight, slowly stand, keeping the weights close to your legs as you go [B]. Lower back to the start and repeat.

5. Standing Dumbbell Calf Raise TARGET MUSCLES: gastrocnemius SET UP: Stand with the balls of your feet on an elevated platform, holding a dumbbell in one hand by your side. Extend your heels down from the platform until you feel a stretch down the back of your calves [A]. ACTION: Exhale as you press through the balls of your feet to raise your body from the platform [B]. Contract your calves at the top of the move before inhaling and slowly returning to the starting position.

6. Dumbbell Overhead Press

TARGET MUSCLES: anterior and lateral deltoids SET UP: Sit on a ball with your feet hip-width apart, shoulder blades retracted. Hold a dumbbell in each hand and bring your upper arms just below shoulder height with your wrists above your elbows, palms facing forward [A]. ACTION: Press the dumbbells over your head until your arms are fully extended but not locked [B]. Pause before slowly returning to the start position. Repeat. 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.

By Cory Black

Nutrition

Beauty Is from Within in More Ways Than You Think

e all desire to look better on the outside. It is our nature to fight the aging process, and we prize a youthful glow, smooth skin, and hair with a healthy sheen. There is really no limit to the number of options when it comes to products for skin, hair, and nails. And increasingly, there is a huge number of products marketed for men, as well as women. I can’t say we are all just being superficial; our outward self is a part of who we are and certainly affects our confidence and overall well-being. What are the traits we seek? Clearer skin with a healthy glow, fewer wrinkles, fuller hair with a nice sheen, and healthy nails? Maybe it is natural selection that has made such traits desirable, as they also relate to our health. If we want to look better outside, we should start by making sure we are satisfying our body’s nutrition needs.

Key Vitamins

Vitamin A is essential for healthy skin, can diminish the appearance of fine lines and wrinkles, and can help combat acne and dry skin. Vitamin C has antioxidant properties, is key in helping skin repair itself (assisting in the production of collagen), and is particular effective against sun damage. Because Vitamin C is water soluble, our body does not store it; we must continually replenish from our dietary intake either in foods or with a Vitamin C supplement or daily multivitamin. Vitamin E is also an antioxidant that is effective in helping skin tissue repair itself and in fighting lines and wrinkles. Vitamin E combines with B-complex vitamins to produce keratin, which is essential for fingernail and hair strength. Biotin, a B-complex vitamin sometimes referred to as Vitamin H, is an essential link in the metabolizing of proteins that form our skin, hair, and nails. Taking a supplement

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or multivitamin that supplies these essential vitamins can help restore skin strength and fight off the aging effects of the environment.

Proteins

We simply can’t deny protein’s importance. Proteins form keratin, which is the structural component of our skin, hair, and nails. Reformation of keratin is a continual process undertaken by our bodies to create hair and new skin cells. Making sure we have ample sources of protein in our diet also makes sure we have an ample supply of the structural components or hair, skin, and nails.

Omega Fatty Acids

Omega-3s are responsible for the health of the membranes of every cell in our body and are an important component of our skin. The cell membrane influences the ability of our cells to hold water; healthier cell membranes will be more elastic. In these ways, a healthier cell barrier yields moister, softer, and more wrinkle-free skin. Our body must get these essential fatty acids from our dietary intake, and optimal sources are coldwater fish. Omega-7s also are beneficial for supporting healthy skin. These are found in a plant called Sea Buckthorn, and the plant has traditional use in Tibet and Mongolia for skin and membrane support. It is a strong emollient, helping to soothe and moisturize the skin, as well as promote the regeneration of tissues. Much of this benefit comes from its ability to replenish

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palmitoleic acid, a natural component of healthy skin. It is also beneficial for internal tissues as well, such as the digestive tract.

Antioxidants

Antioxidants help rein in free radicals, and incorporating them into our diet will help slow the aging process. One antioxidant particularly beneficial for skin is alphalipoic acid, a powerful antioxidant, hundreds of times more potent than Vitamin C or E. What makes it especially beneficial for skin is its ability to penetrate both oil and water, affecting skin cells from both the inside and the outside of the body, which very few antioxidants do. Pay attention to your nutrition, and you’ll start to see that beauty truly does come from within.

Skin Care

Issue

Recipe

Preparation 1.

Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl. Add spinach, watercress, strawberries and chives; toss to coat. Divide the salad among 4 plates and top with pecans and goat cheese.

Tips & Notes Tip: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.

Nutrition Per serving: 215 calories; 17 g fat ( 3 g sat , 9 g mono ); 4 mg cholesterol; 15 g carbohydrates; 5 g protein; 4 g fiber; 209 mg sodium; 454 mg potassium. Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (60% dv), Folate (20% dv), Magnesium (15% dv).

Green with Strawberries & Goat Cheese Ingredients 1 tablespoon pure maple syrup, or brown sugar 2 tablespoons red-wine vinegar 1 tablespoon extra-virgin olive oil 1/4 teaspoon salt Freshly ground pepper, to taste 3 cups baby spinach 3 cups watercress, tough stems removed 2 1/2 cups sliced fresh strawberries (about 12 ounces) 1/3 cup fresh chives, cut into 2-inch pieces 1/2 cup toasted chopped pecans (see Tip) 1/4 cup crumbled goat cheese

MAKE THIS SUMMER A HEALTHY SUMMER!

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Not sure if FitCamp is for you? Now you can join us for 3 days for just $60. This offer is valid for new clients only. No other offers apply.

Outdoor FitCamp® is for everyday people of all fitness levels wanting to take their workouts out of the gym and into nature. You’ll participate in a four-week, outdoor fitness “boot camp” in the beautiful, wooded setting of Cool Creek Park located on 151st St., just east of U.S. 31 N. in Westfield.

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