March 2013

activelife LOVE ON ACTIVE KIDS: “Spring Break Family Fun” Pg. 18

FOR MEN & WOMEN

FR

E

E

Guide

TM

March 2013

Two Wheels SHEA RANKIN

Salsa Nights!

Body

sculpting &

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2013

Vol. 5 Issue 03 (#65)

FEATURES + COVER STORIES

Love On

8/

Two Wheels

SPRING IS IN THE AIR TIPS FOR REACHING YOUR GOALS

12/

SHEA RANKIN

BODY SCULPTING & FACIAL CONTOURING:

10/

REGENERATIVE MEDICINE APPLICATIONS OF STEM CELL THERAPY

18/

ACTIVE KIDS SPRING BREAK FAMILY FUN

18/

BIO-IDENTICAL HORMONE PELLETS FOR MEN AND WOMEN HOW YAMS CAN BRING YOUR SEXY BACK

20/

SUCCESS STORY JESSICA WRIGHT

22/

BACK TO FIT IN 20!

Get “Back” in Action!

24/

NUTRITION WITH ABBY SALSA NIGHTS!

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/ March 2013

PhotograpHy BY ACTIVE LIFE GUIDE CORP

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LETTER FROM OUR EDITOR

Staff

Warm weather is on the way.

EDITOR - IN - CHIEF EDUARDO PEÑA

Get ready NOW to “Spring” into action!

ASSISTANT EDITOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

Even though it is only the beginning of March, now is the time to prepare. Then, when that perfect weather rolls around, you are ready to hit the pavement for your spring training. If you are lost as to how to prepare, take a minute to read these tips. After all, preparation is the key to success.

GREGORY CHERNOFF DAVID McLAUGHLIN CHUCK LEHMAN HILARY HAGNER ROBERT JACKSON ABBY FOX

PHOTOGRAPHY

1. The Perfect Playlist

Yes, I admit, I am the type of person who is constantly flipping through radio stations, only stopping when I hear a song I like. I am also the person who has a note on my phone that lists the songs I want to buy. Remember those new hits this past fall and winter that made you want to hit the ground running? Make a list of them and get started on a new playlist this spring. Everyone knows that your music can either make or break your workout.

When Pandora chooses “sappy” songs on my Workout station, I am beyond frustrated trying to stay on the treadmill as I fumble with my armband trying to skip to a new song. Downloading songs you love will eliminate this problem for good. Watch and see how successful you will be when you train with the perfect playlist.

ACTIVE LIFE GUIDE CORP

ART

ACTIVE LIFE GUIDE CORP.

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

CIRCULATION ACTIVE LIFE GUIDE CORP.

CONTACT INFORMATION Info@activelifeguide.com

COMMENTS & FEEDBACK editorial@activelifeguide.com

2. New Kicks

A girl just can’t have enough shoes. (My closet will attest to this.) However, when it comes to training of any sort, this rule applies to men as well. If you are frugal, like I am, you will most likely try to make things last as long as humanly possible. Be that as it may, training shoes are one of the things you don’t want to skimp on. Most shoes can last for 200–400 miles before needing to be replaced. It is quite likely that you are due for some new kicks before you start training hard this spring, and this is one thing I encourage you to be picky with. Don’t just settle for the pair of shoes a salesperson wants you to buy. Try on as many pairs as you need to before making a decision, and don’t be afraid to return them if they don’t provide the support you need.

3. Doctor Visit Even a novice knows that a race car isn’t ready for the track without a thorough check to ensure the safety of the driver. The same is true for your body. Yes, I will agree that visiting that office is not always the most pleasant experience; but it is a necessary “evil.” Before you begin anything intense, it is always important to be comfortable knowing that your body will be able to sustain itself under such rigorous training. Make an appointment for a physical and get the lowdown from your physician on how your body is doing.

As always, we here at activelife Guide are here to prepare you to train your best this spring. We are excited to be a part of your life, motivating you to be active and live well.

SUBSCRIPTIONS subscribe@activelifeguide.com

_________________________ © 2013 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

Best of luck!

Anna

exercise

and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

Assistant Editor

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any

tips, you agree to do so at your own risk

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beginning

program. If you follow these fitness

/ March 2013

David McLaughlin, M.D., F.A.C.O.G., F.A.C.S

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Health

INFORMATION

Spring Is in the

AIR

I

I

t’s now March, and how many of those New Year’s resolutions you made just a couple of months ago have you kept? For the majority of us, not many. If you joined a health and fitness club and are still working out on a regular basis, congratulations! You’re in the minority.

The Cactus League (MLB spring training) is already underway. The Super Bowl is just a month past, but it won’t be long until the rookies and quarterbacks will be back in training camp again. With spring just around the corner, it’s time to commit to our own training. To make the process easier, it’s important to consider some of the reasons why we fail at making exercise a regular habit.

Even the best athletes start with “basic training” and build from there. People start off with a lot of ambition and a big goal with high expectations. It’s unreasonable to start off saying, “I’m going to the gym an hour a day,” or, “I’m going to run 3 miles every day.”

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The fact is, life has a way of making “every day” goals too difficult to sustain.

We also set out to do too much. We’re ready for a major change, so we want to do it all—right now—and set multiple goals. We want to run, lift weights, quit drinking soda and eliminate sweets all at once. It’s simply too overwhelming, and the goals can’t all be met in one swift act of determination.

It’s not always a lack of discipline; more often it’s a lack of motivation.

Powerful motivators can be the critical factor in reaching success with any mission. When you’re highly motivated to accomplish the task, it usually gets done. Determine what your motivation is—health, family, swimsuit season— and focus on the motivation rather than the task.

To help get your spring training off to a successful start, it’s important to keep things simple. Be specific and write down one measurable goal. Post it somewhere prominent as both a reminder and a motivator. Start with something easy and attain the goal. If that’s a 10-minute workout, a short walk or a half-mile jog, make it a habit that you can repeat numerous times before you move ahead. If it takes a

/ March 2013

few weeks, or a few months, to increase the intensity, that’s okay. Document the activity and write down the next time like it’s an appointment you don’t want to miss.

Always be specific. Know exactly what you want to do and when you want to do it. Do things in sequential order.

For example, when you first get up you always do the same thing first. Getting into a training (exercise) habit requires a trigger event. Whether that’s letting the dog out or checking your email, find a way to incorporate your training routine into your “life” routine.

Make sure that you can, and you do, measure your exercise activities. Keep track of each session and log it daily.

Logging helps create habits much faster and can add enthusiasm to the process. Don’t make it complicated, but do include the time, date and specific activity. Most importantly, as you increase the activity, those details need to be included. If you start running and can barely make it a quarter mile, that’s okay. When you move up to a half mile, and then a mile, you want to know how your progress is going. The documentation is part of the reward and will become another motivation factor to continue.

One Thing at a Time!

Spring training can also be a group sport. Including a partner can be a benefit to some people—and a deterrent to others. Choose wisely and make sure that both (all) are committed to the program. Keeping interested family members in the loop can be a valuable motivational tool. Sharing what you’re doing with interested coworkers can also help with discipline.

Anything that you can do to help stay on track will produce a benefit.

Add motivation as needed. For example, sign up for a special event and train for it. Looking at some upcoming local events, we have the Susan G. Komen Race for the Cure, the Underground Railroad Run, the Carmel Marathon, the 500 Festival Mini Marathon, and the Relay for Life.

If you want to ride, you can sign up for Bike-It in Westfield. These are just to name a few of the many events coming up soon.

With spring in the air, it’s definitely time to DO something!

By Chuck Lehman, Owner Any Lab Test Now

WHAT IS SVF?

Beauty / and Health

Regenerative Medicine

“Stem Cell Therapy”

F

or years, cosmetic surgeons have been using fat to augment the loss of volume in the face and to correct defects elsewhere in the body. Recent developments in technique and harvesting have led to improved results. In fact, stem cell facelifts are now being performed.

Interestingly, it has been discovered that the mononuclear fraction of adipose tissue referred to as the stromal vascular fraction (SVF) has a large number of mesenchymal “stem cells.”

SVF is obtained through removal of a small amount of fat using closed syringe liposuction. Using specialized equipment, SVF is removed from the fat and then re-administered to the patient through a specific joint or IV. It is the patient’s own tissue, so there is no concern about allergenic response.

Although the use of SVF can lead to a pleasing aesthetic result, there also have been many additional medical applications that have been discovered.

Several professional athletes have traveled overseas for treatment of inflamed and injured joints. The use of SVF has been shown to speed up the healing process. Joint and

10

ACTIVELI FEGUI DE . COM

/ March 2013

other orthopedic conditions have shown significant improvement with use of SVF. Other degenerative and autoimmune conditions have also responded favorably to SVF therapy.

These include rotator cuff injuries, ACL injuries, arthritis of hip, shoulder and knee injuries, Crohn’s disease, ulcerative colitis, myasthenia gravis, asthma, optic neuritis, and many others.

Ron, a former defensive end for University of Texas stated, “My knees were so degenerated and painful I was unable to go up and down stairs. After I was treated at ISCTC two months ago, I am pain free and stairs are not a problem.”

The Indiana Stem Cell Treatment Center, an affiliate of the California Stem Cell Treatment Center, along with their patient-funded investigational review board and its multiple affiliates across the country, have been treating patients with significant success.

For more information, or to see if you may qualify as a patient, contact Indiana Stem Cell Treatment Center at 317 773 6677, or visit us online at www.indianastemcelltreamentcenter.com.

By Robert Jackson, M.D.

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Health

INFORMATION

Body Sculpting

& Facial Contouring: The FACTS

D

Whether you choose surgery or not, methods exist to help you combat those stubborn excess fat deposits.

espite good health and a reasonable level of fitness, our bo di es— and sometimes even our faces—can have disproportionate contours or stubborn localized fat deposits. Many options exist to treat these conditions, with varying levels of effectiveness and cost.

Our practice offers several safe and effective surgical and non-surgical options that help reduce localized fat deposits and provide proportional contouring for bodies and faces. The treatments we perform were chosen after extensive research and analysis of safety, effectiveness and cost.

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/ March 2013

Surgical Body & Facial Contouring

Surgical body and facial contouring, or liposuction, slims and reshapes specific areas of the face or body by removing excess fat deposits. Our practice offers the safest and most effective method for surgical body sculpting: Tumescent Ultrasound LaserAssisted Liposuction.

• This procedure uses laser and high-frequency ultrasound to melt fat and tighten skin.

• This procedure uses laser and high-frequency ultrasound to melt fat and tighten skin.

• It treats smaller areas of fat, such as below the chin, and larger areas of fat, such as in the abdomen, flanks and thighs.

• In some cases, the procedure can be performed while the patient is awake, with minimal discomfort and quick recovery.

Advancements in cosmetic surgical procedures such as endoscopic techniques have optimized safety and patient comfort both during and after the procedure.

Non-Surgical Options

Many non-surgical body-sculpting treatments exist, with varying degrees of effectiveness and cost. What is most important prior to non-surgical fat reduction is having realistic expectations.

• Most non-surgical fat reduction treatments do not remove fat. Instead, they shrink your existing fat cells.

• In some cases, when non-surgical fat reduction treatment is stopped, your fat cells will gradually resume their pre-treatment condition.

• While some patients experience good results, nonsurgical fat reduction cannot replicate the dramatic and permanent results of surgical fat reduction.

I advise all of my patients that body sculpting is not a quick fix for weight loss, regular exercise, proper nutrition, and overall good fitness habits. Individuals with stubborn areas of fat and who exercise regularly are the best candidates for these procedures. What is rewarding for me is when my patients use bodysculpting procedures as a reward for successfully sticking to a nutrition and exercise plan.

At Chernoff Cosmetic Surgeons we are well equipped to help you achieve your personal best. We offer comprehensive surgical and non-surgical cosmetic procedures for women and men. Our Center offers wellness counseling that includes nutrition planning and weight loss. We take a comprehensive approach to treating you and will help you reach your goals.

Schedule a complimentary consultation and visit www.drchernoff.com/events to learn more.

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COSMETIC SURGEONS

MARCH 2013 Cover Story

Love On Two Wheels SHEA RANKIN

Photography by Active Life Guide Corp

By Matthew Hume

Ever think of turning a favorite hobby into a career?

This month we’re spotlighting Shea Rankin, owner of Carmel’s I Am MultiSport, who took her love of cycling and triathlon competition and turned it into a career that motivates and inspires others.

Read on to learn Shea’s story.

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/ March 2013

R

eaders, meet Shea Rankin— one of C a r m e l ’s greatest running, swimming and biking enthusiasts.

Since 2000, Shea has motivated herself and others to stay healthy by training for and competing in triathlons. In 2008, Shea turned her hobby into a profession through the opening of I Am MultiSport, a multi-faceted take on triathlon training, which includes an adjoining Cycle Studio. Operating on a “BYOB” basis (“Bring Your Own Bike”), the Cycle Studio uses CompuTrainer technology to connect riders to over 500 courses of varying levels, all the while tracking individual rider stats. Of all her accomplishments, it’s the Cycle Studio that Shea is most proud of. “It’s not easy,” she says, “but it’s making a big impact on the athletes that train there.” You don’t have to be an established athlete to reap the benefits of I Am MultiSport and the Cycle Studio. “There are accessible places to start for all fitness levels,” Shea says. “You just have to show up!”

triathlon,” Shea remembers. She went directly to the race after her shift was over.

“I remember I stunk of cigarettes, had no sleep, and my outfit was awful!” Then there was her first big race, where Shea was excited to be the first woman off her bike. “My husband, David, was screaming, ‘You’re going to win!’” After 200 yards of running, that glorious prospect of winning vanished. “My body shut down! I still had 13 miles to run—and I ended up walking the entire 13 miles,” Shea says. “I went WAY too hard on the bike.”

Love on the run

We all start somewhere

From those rocky beginnings, a successful career has grown up around the biking, running and swimming of a triathlete’s life. And so has a successful marriage!

“David challenged me to an Ironman two months into our relationship,” she recalls.

Shea thought he was joking—he didn’t even have a bike, for goodness’ sake. “I was wrong,” she says. “We spent our first eight months courting in the pool, on a bike or on the trails getting ready for this race!” This intense and unorthodox courtship apparently helped to steel their commitment to one another. “You can learn a lot about someone on a three-hour bike ride or a long trail run. We did the race and got engaged soon after,” she says. The day before their wedding, they competed together in a half Ironman in Austin, TX. And even the pressure of a full Ironman couldn’t stop the romance between them.

“When he passed me on the run, we stopped for a moment to share a kiss.”

Over the years, Shea has clearly established herself as a competitive athlete in the triathlon community. But rewind a few years, and Shea’s own story is proof that everyone has to start somewhere. “I was a waitress in a smoky bar and had to close the bar down the night before my first

Preparing for the triathlons she competes in several times a year keeps Shea in amazing shape. By registering for these races, which require rigorous training, Shea keeps herself motivated to stay fit.

And it will come as no surprise that Shea’s lifestyle demands a healthy diet. “It took me a long time to figure out how to eat for me,” she admits. For years she followed popular diet trends and fads, but when those didn’t work over the long haul—as they invariably don’t—Shea finally got wise. “I learned what we all know—you have to eat healthy—fruits, vegetables and lean proteins.” For the most part, Shea sticks to a clean diet, but that doesn’t mean she doesn’t enjoy carbs and fats—she just doesn’t go overboard with them. “I have never ever, and probably will never, pass up a chocolate chip cookie,” she laughs.

But because Shea generally makes healthy nutritional choices, it’s healthy choices that her body wants her to make.

Growing up in a small, rural town, Shea enjoyed an active childhood. “But in sports that required a ball,” she laughs. Basketball, softball, volleyball, you-name-the-ball.

It was in college that Shea discovered cycling, first in the form of mountain biking, which gave her a foundation for strength and fitness in cycling. A few years later, she moved to Boulder, Colorado—a “mecca for athletes,” as Shea calls it. “A date in Boulder is a bike ride or a run up a mountain,” she tells me, only half-jokingly.

While there, Shea joined a local triathlon club. “It was there that I caught the bug and knew, God willing, that I would do these for a long time.”

enjoy the ride

Shea couldn’t be the effective coach she is if she didn’t maintain a consistently high level of fitness. “I’ve made being active my profession—it’s necessary that I act the part,” she says. Through her business, Shea and her colleagues provide direction in all aspects of healthy living: mental wellness, nutrition, sports technique, time management, strength training, and specific training for the races her clients are training for. “I may not have all the answers, but I can find someone that does.

I want to be a coach that coaches athletes to a level of ‘wholeness,’” she says.

Sport can be a spiritual event, Shea believes. “Sport is a powerful tool that inspires, motivates and changes people’s lives,” she says. “We all have a God-given talent, and it would be a shame to not live to our full potential.” Helping people attain their full potential is part of the reason Shea does what she does. “I get so much gratification out of my job,” she says. “It’s such a joy to help people achieve their goals and reach levels they never thought possible.” Whatever goals you may set for yourself, Shea believes a good goal is not based on weight-loss, but is better based on enjoyment of the activity. “If it’s active, the weight and lifestyle will come,” she says. “Sign up for a 5K…do a walk for charity…ride your bike to work! Whatever it is, be consistent and make it happen one day at a time.”

So if you feel led to sign up for a race this year, stop by the Cycle Studio and let Shea Rankin hold you accountable. “I can teach you how to do it all, properly, without getting injured and with realistic expectations,” she says. Shea thinks Woody Allen may have said it best: 80% of success is just showing up.

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

15

“Sport is a powerful tool that inspires, motivates and changes people’s lives,” Shea says.

“I want to be a coach that coaches athletes to a level of ‘wholeness.’”

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By David McLaughlin

Active Kids “Spring Break Family Fun”

Although March consists of chilly weather and bare trees, you can’t help but want to get outside and play.

Spring break offers a great opportunity to spend quality time with your family, whether your children are in elementary school or in their last years of high school.

Here are a few ideas to make this spring break one to remember.

Elementary School Connect with your inner child and think back to what it was like when you had your first tea party with your stuffed animals—or when you got your hands stained by food coloring from baking cookies!

Crafts at Home Cut out flowers with construction paper and glue to popsicle sticks.

Your children will love making a variety of shapes and colors while you talk to them about spring blooms.

Picnic One of my favorite things to do is pack up a picnic for my boys. They enjoy apples, grapes, mini sandwiches, carrots with ranch dressing, and pretzels. For more lunch ideas visit: http://www.melskitchencafe.com/2011/08/school-lunchsolutions-2.html

Junior High These are awkward and embarrassing years, so spending time with your children during this stage of their lives is critical for their self-worth and confidence.

Gardening It may take a little nudge to get your pre-teen interested, but gardening with your children will teach them lessons they can use for the rest of their lives.

Gardening requires them to be nurturing and responsible. You may consider growing some of your own produce like tomatoes or herbs. Check out www. gardeningwithkids.org for more family gardening ideas.

Plan a Sleepover A very inexpensive way to enjoy spring break is allow your child to have a sleep over. Sit down together and pre-plan games that will be played, menu items that will be served, and rules. Your child will appreciate your being a part of the party without your actually being IN the party. Mentally prepare yourself not to be invited; but rest assured your child is grateful you’re a part.

High School Family Vacation Your children are learning all about history and art, so plan a day or two during the break to spend time visiting all of your local museums. If you have a little extra to spend, sit down with your family at dinner to plan a family escape. In the event that money is not an object, take a trip overseas and explore a part of the world that your child has only read about in books.

Fun for all ages!

WHAT ARE BIO-IDENTICAL HORMONES? Bio-identical hormones are derived from plants, such as the Mexican wild yam. Hormones made from yams include estrogen, testosterone and progesterone—which are just like the hormones you produced during your reproductive years.

HOW DOES THAT CONCERN ME?

HOW DO I GET MY HORMONES BACK TO THE LEVELS I FELT GOOD AT IN MY 30s?

Gynecologist Dr. David McLaughlin and his women’s health nurse practitioner, Kristi Marcella, replace estrogen and testosterone in women, and only testosterone in men. The goal is to achieve youthful

By Hilary Hagner, CPT

ACTIVELI FEGUI DE . COM

Men and Women

Men and women gradually produce fewer hormones starting around 35–50 years old. Reduced estrogen symptoms for women may include hot flashes, night sweats, insomnia, vaginal dryness, forgetfulness and osteoporosis. For both men and women, reduced testosterone may cause a lessened interest in sexual relations, inability to achieve satisfactory orgasms, chronic fatigue and osteoporosis.

Whatever you choose to do during spring break this year, remember, that your time and unconditional love is what your children are longing for most. There is no price tag on that!

Enjoy!

18

Bio-Identical Hormone Pellets for

/ March 2013

levels by inserting the appropriate pellets under the skin, using local anesthesia, right in our office.

HOW DO WE KNOW THE AMOUNT IS RIGHT FOR ME? Hormone levels are measured initially; then, after the pellet insertions, they’re measured again with the goal to clinically achieve the optimal levels and desired results. Wellness is promoted with appropriate monitoring to reduce untoward side effects and maximize the mild euphoria many patients experience using pellet hormone replacement therapy.

HOW DO I FIND OUT IF ESTROGEN AND/ OR TESTOSTERONE PELLETS ARE RIGHT FOR ME? To determine if you are an appropriate candidate for pellet hormone replacement, please call Dr. McLaughlin’s office, TODAY, by dialing 317-774-1200.

START TO LIVE BETTER WITH PELLET HORMONE REPLACEMENT THERAPY! (Free consultations are available to prospective new patients.)

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Success Story

FITNESS

Boot Camp Mama!

Concerned that having a baby will rob you of your trim and fit physique?

Get inspired by this amazing story of post-baby transformation.

Jessica Wright

BEFORE

By Matthew Hume

Age before: 33 Age Now: 33 Height: 5’8”

AFTER

Weight before: 180 lbs Weight now: 143 lbs Location: Fishers, Indiana Occupation: Fitness Boot Camp Instructor Favorite exercise: High-intensity intervals,

She shed that baby weight!

W

boot camp style training Favorite clean meal: Buffalo chicken and steamed asparagus with mushrooms

“My unborn baby was my motivation,” Jessica says.

h e n Jessica Wright found out she was pregnant, she immediately went into “Mom mode,” making it her primary goal to stay healthy and fit for her unborn child. Told by so many women around her that this was her time to “live it up” and eat whatever she wanted, Jessica found herself bothered by these comments.

“In my mind, this was the most important time to maintain a healthy lifestyle,” she says. As a fitness boot camp instructor, Jessica had established a lifestyle based on clean eating and active living. Would all these healthy choices be able to withstand the next nine months?

Balance, Balance, Balance

In the early months, Jessica was surprised to find that grilled chicken, one of her favorites, just wasn’t appealing to her. “I made adjustments and tried to stay as healthy as possible,” she says, “but I certainly

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gave into cookies, nachos, pizza, and ice cream on occasion.” For Jessica, coming to terms with her workout routine proved to be more challenging than her diet. Having been a personal trainer for 10 years, the gym had always come naturally to Jessica.

“Suddenly, I had no idea what to do!

I didn’t want to do too much and cause harm to myself or my baby, but I didn’t want to do too little either,” she says. Jessica found balance by listening to her body and her doctor.

On days where she didn’t feel like doing anything, she found that getting up to move around even a little made her feel so much better. “My unborn baby was my motivation,” she says.

Throughout her pregnancy, Jessica continued to teach her boot camp classes. Other than having to stop running at 30 weeks, she had to give up very little in terms of physical activity. And on April 11, 2012, when her son Tyler Jay was born, her doctor remarked that Jessica’s level of fitness had made labor and delivery go a whole lot more smoothly. “That brought a smile and a sense of pride to me,” Jessica says.

/ March 2013

The Road Back

For the first few weeks after giving birth, Jessica wasn’t able to exercise.

“Ladies would tell me that my body would never be the same. I really didn’t know if I would see my abs again, if I would have ‘mom butt and hips’ forever!” she says. But Jessica was determined to give it her all. “I wanted to be an energized healthy new mom, an example for my boot camp clients, and a hot wife for my husband.” Of course, any new mom wants to spend time with her bundle of joy, so Jessica rolled workout time and bonding time into one! “Tyler was one of my favorite workout buddies,” she says. “I’d put him in the running stroller and go walking or running, or I’d set up my driveway with a boot camp circuit and workout while Tyler watched. He loved the music!”

Shortly after her son was born, Jessica weighed 160 lbs. with 25% body fat. Six months later, she weighed 142 lbs., and she had cut her body fat in half! “My abs were showing!” she says gleefully.

As a former professional figure competitor, Jessica says she didn’t think she’d ever put that bikini back

on and get on stage. But her successful post-pregnancy transformation has changed her tune. Now one of her main goals is to compete again.

Jessica loves inspiring expectant mothers in her boot camp classes to be active and healthy. “I know now that I can be fit and healthy during and after pregnancy,” she says. So if you’re pregnant and worried that you’ll never “get it back,” don’t despair. You really CAN have it all.

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

We love to see you Smile!

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Training

A

STRENGTH TRAINING

Back

1

to FIT

Bent–Over Dumbbell Row

in 20!

Stand upright with feet hip-width apart and hold dumbbells at your sides, palms facing each other. Push glutes back and bend forward at the waist, keeping back flat. Be careful not to lock your knees, but rather keep them soft and slightly bent. Let arms hang down in a natural place below your shoulders. Keep your abs tight to support your lower back at all times. Begin pulling the dumbbells up to your sides by bending arms at the elbows and keeping upper arm against your sides, squeezing shoulder blades together as you row.

Pause at the top before returning the dumbbells to the start position in a controlled motion. Repeat 15-20 times.

A

B

B

2 Plank Row Begin this exercise in a plank position, with dumbbells parallel to each other. (For more stability, keep feet shoulder width–apart or slightly wider. For more challenge, place feet closer together.) Carefully balance weight on feet and left dumbbell while performing a row with the right dumbbell. Keep abs tight and limit the motion in your hips. Pause at the top and return to start position. Repeat with the left dumbbell. Perform 15–20 times on each side.

A

BACK IN ACTION As spring rolls around, schedules get busier. Inevitably, exercise time is the first to go. You may not have time to spend an hour in the gym, but there is an alternative. Take 20 minutes out of your day to do these amazing moves to tone up that back and get it ready to rock those summer clothes!

Grab your exercise ball and a set of light dumbbells and get to sculpting your back. Perform 15–20 repetitions of the first exercise below, resting for 2030 seconds between sets, and repeat for a total of 5 minutes.

Repeat for each of the moves listed. Always remember: quality over quantity. You will be “back” in shape in no time.

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ACTIVELI FEGUI DE . COM

/ March 2013

B

3 Cobras Begin by lying flat on the floor in the prone position with arms extended to the sides and feet hip-width apart. Be careful to keep head in line with spine at all times. Slowly raise upper and lower body as high off the floor as possible until only abdomen rests on the floor. Pause for 1–2 seconds at the top before lowering back to the start position. Repeat 15–20 times.

A

B

4 Exercise Ball Back Extensions Place exercise ball under lower abdomen with feet planted firmly on the behind you. (For more stability, place feet against a wall.) Bend at the waist to upper body toward floor with arms extended overhead. Slowly return to position by squeezing glutes to engage lower back muscles. Repeat 15–20

floor lower start times.

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Nutrition

HEALTHY RECIPES

Salsa Nights!

ABBY FOX

As the weather warms up, the nights come alive and friends come together! Here are a few ways to make your salsa nights a hit!

Simply Guac!

Ingredients • • • • • • •

4 round slices fresh pineapple, ½-inch thick (½ pineapple) ¼ cup mild olive oil or vegetable oil 1 medium red onion, finely chopped (1 cup) ½ cup chopped cilantro ¼ cup freshly squeezed lime juice 2 fresh habanero chilies, minced, including seeds ½ teaspoon fine salt

Preparation Preheat the oven to 500°F or heat a lightly oiled grill pan over medium heat. Brush the pineapple slices with some of the oil and grill them until they’re browned. Let them cool to room temperature.

Dice the pineapple (about 1/8 inch), discarding the core, and mix it in a bowl with the remaining ingredients. Season to taste with additional lime juice and salt.

Bromelain, found in pineapples, works to neutralize fluids to ensure that they are not too acidic. It also helps regulate the secretions in the pancreas to aid in digestion. Apart from that, since bromelain has protein-digesting properties, it can keep the digestive track healthy.

Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Ingredients • • • •

2 large, ripe avocados (halved, pitted, peeled, chopped) 2 tablespoons fresh lime juice 2 tablespoons fresh cilantro, chopped Salt

Preparation Mash avocado, lime juice and a pinch of salt. Mix in ¼ cup water, 1 tablespoonful at a time, until mixture is creamy and smooth. Stir in cilantro. Season with salt.

Creamy guacamole + fiery pineapple salsa = breast cancer prevention and good digestive health. What's not to love?

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ACTIVELI FEGUI DE . COM

/ March 2013

Pineapple Salsa with a KICK!

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Be Active, LIVE WELL!

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