Active LIFE Mar 2015

active Indianapolis

ma g a z i n e

March 2015

SPIN

YOUR WAY to

SLIM

Completing the

Equation Magdalena Segovia

SPRIng

style guide

Something for Everyone to Love

We love the environment at Tom Wood Subaru, which is why our new facility is Indiana’s only LEED certified car dealership for its eco-friendliness and energy efficiency. What’s more, we’re working toward becoming the state’s first zero landfill dealership by December 2015.

We also love dogs! Tom Wood Subaru is pet-friendly, so bring your friendly pup with when you’re shopping our entire lineup of Subaru models for YOU to love.

Like the just-arrived 2015 Subaru Legacy!

The new 2015 Subaru Forester The new Forester gets 32 MPG highway and all models feature Subaru’s Symmetrical All-Wheel Drive.

• Won Kelley Blue Book’s KBB.com 2015 Best Resale Value Award • Named IIHS Top Safety Pick Plus 2015 Forester 2.5i Lease for

199/mo*

$

Buy starting from

23,287**

$

75 to choose from

Offers end 4/30/15. *10,000 miles per year. WAC. Security deposit waived. 36 months, $2,499 due at signing. **Stock FFB-02. Financing for well-qualified applicants only. $23,287 price plus option package, accessories, destination, and delivery.

TomWoodSubaru.com 317.805.7775 3300 E 96th St Indianapolis, IN 46240

The Car You Want, The Way You Want.

100,000: TOP 2% : HEARTBEATS PER DAY

OUR NATIONAL RANK

The human heart is amazing, and at Franciscan St. Francis Health, our Top 2% National Ranking for Overall Heart Care is pretty impressive, too. We’ve been Indianapolis’ only 5-star rated hospital for heart valve repair and replacement surgery by Healthgrades®. We established Indiana’s first dedicated Heart Valve Center, and our team is renowned for treating the most complex cases, pioneering next-generation techniques and participating in landmark research.

Schedule an appointment or second opinion with our valve team. It’s the best way to be sure that your heart is in the right place. Call 1-877-78-VALVE or visit FranciscanStFrancis.org/valve.

2014 – 2015

Inspiring Health

Table of Contents

MARCH 2015 26 /

the skinny on indoor cycling What to look for in an indoor cycling program.

28 /

dirt off my shoulders Rock those shoulders with this great deltoid workout.

30 /

spin your way to slim Your cycling journey begins with a single pedal stroke.

32 / Photo by EDUARDO PEÑA

winning the weight war Advice and inspiration for losing those unwanted pounds.

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Completing the equation Magdalena Segovia

Volume 8. Issue 03. (#89)

FASHION/STYLE _______________ Beauty/COSMETIC ___________________

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the science of beautiful skin Knowledge is your skin’s best friend.

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PRP What is it? How does it work and how can it help me?

16 /

plastic surgery You might even call it “happy surgery”!

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EAT + DRINK _____________

36 /

UNEXPECTED BENEFITS OF DRINKING BEER A cold lager is refreshing on a summer afternoon. Can it possibly be good for you?

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SPRING STYLE GUIDE Let your wardrobe bloom!

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SPRING FASHION TRENDS A sampling of this season’s favs.

HEALTH/WELLNESS ___________________

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the effects of alcohol on the body Know what you’re dealing with.

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TRAVEL/EXPLORE _________________

44 /

vacation ideas Best places to visit in the USA: Maui

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We offer a wide variety of art from local and international artists.

Thomas Hieronymus Towhey. May 9, solo show.

Artists: Magdalena Hoyos Segovia - Mary Johnston - Lidia Stecher - Guillermo Ceniceros - Michael Daly - Esther Gonzales Monica Rodriguez Henderson - Carlos Mejide - Lisa Pelo - John Reynolds - Thomas Hieronymus Towhey

We also offer art classes from a professional artist.

Check our schedule on our website. www.magdalenagallery.com 27 East Main St, Carmel, IN 46032 | Hours: Tue to Fri 12pm - 5pm Sat 12pm - 6pm or by Appointment (317) 844 - 0005

P+

from the editor

PHOTOGRAPHY STUDIOS

SPRING: A Season of New Beginnings!

Spring is just around the corner and, in my humble opinion, it’s the most delightful season of the year! I can’t wait for the sun to shine, the flowers to bloom, and to put away my boots and heavy sweaters. It’s a time of rebirth, a time of enjoying the great outdoors and breathing in that clean spring air. It’s also a great time to renew your goals, refresh your home and rejuvenate yourself!

Here are 5 reasons why spring really is the greatest season!

PORTRAIT PHOTOGRAPHY

1. TEMPERATURES ARE MODERATE. Spring marks the end of a blistering winter and is the transitional period to a scorching summer. The Earth’s axis is angled between its nearest and farthest position from the Sun, when temperatures are the most extreme. You can finally ditch the winter layers.

2. THERE ARE MORE HOURS OF DAYLIGHT. Following the spring equinox, when the Earth’s horizon is perfectly aligned with the Sun, the days begin lasting longer and the nights get shorter. That means you have more time in the day to get things done.

3. YOU’RE ACTUALLY HAPPIER. Exposure to sunlight increases the hormone serotonin in your brain, which makes you feel happy.

4. YOU FEEL ENERGIZED. Exposure to sunlight decreases the chemical melatonin in your body during the day and increases it at night, which helps you sleep better.

5. PLANTS TURN GREEN. It’s amazing what a little sunlight, moisture and warm soil can do for plants and grass. Plants convert sunlight into energy and produce the pigment chlorophyll, which turns them green. And it’s not just nice to look at—a 2012 study found that people who saw green before a challenge came up with more creative solutions. Spring’s green plant life will hopefully do the same for us!

A moment in time to treasure forever

(317) 408-0537

All the best,

Justyna Justyna Doruch

Executive Editor

Photo by EDUARDO PEÑA

Just writing this letter has warmed my spirit and renewed my hope for a good year, and I hope that reading it has done the same for you.

As Robin Williams once said, “Spring is nature’s way of saying, ‘Let’s party!’” Here, here!

STOP TAKING unnecessary medications to mask your pain. You don’t have to go from specialist to specialist searching for answers.

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ma g a z i n e

Executive Editor / Co-Founder JUSTYNA DORUCH Editor-in-Chief / Co-Founder EDUARDO PEÑA Senior Writer MATTHEW HUME Contributing Writers GREGORY CHERNOFF HILARY HALL LISA HERRMANN AMANDA HOUCHENS ROBERT JACKSON TATUM Pérez KARINA RESKE ARTHUR SUMRALL Photography EDUARDO PEÑA Art ROGER PEÑA design@activelifeguide.com Marketing Director ISMAEL PEÑA advertising@activelifeguide.com Circulation ACTIVE LIFE MAGAZINE Contact Us Info@activelifeguide.com Comments & Feedback editorial@activelifeguide.com Subscriptions subscribe@activelifeguide.com _________________________ © 2015 ACTIVE LIFE GUIDE CORP. 597 Industrial Dr. Suite 105 Carmel, IN 46032 (317) 776 - 1689 ActiveLifeGuide.com

We offer more than just sushi.

We have a complete creative modern kitchen with dishes influenced by many Asian countries, including duck, steak and scallops, satisfying all different appetites.

Active Life Magazine is published monthly by Active Life Guide Corp.

597 Industrial Dr., Carmel, IN 46032; Copyright by Active Life Guide Corp.

Active Life Magazine and activelife Guide are registered trademarks of Active Life Guide Corp.

Active Life Magazine 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 Active Life Magazine from any claims.

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Our board certified, multi-specialty physicians are dedicated to the diagnosis and treatment of pain and associated symptoms of the cervical, thoracic and lumbar spine.

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Is it really money that makes the world go ‘round?

Some may beg to differ.

BEAUTY and COSMETIC

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Beauty/COSMETIC

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

The Science of Beautiful Skin

Go ahead. Take a dip into the fountain of youth.

With the availability of topical treatments and surgical procedures, the fountain has never been more within reach.

A

ll of my patients want bright, smooth, healthy skin.

Environmental factors like sun exposure and genetics impact how our skin looks and feels.

Professional skin care rich in growth factors, combined with innovative treatments and procedures, help our patients achieve beautiful skin.

Collagen Induction Therapy Collagen induction therapy stimulates and builds elastin fibers and connective tissue deep beneath the skin’s surface.

The therapy combines micro-needling and Fractionated CO2 (DOT) Laser with topical treatments rich in growth factors.

The needles and laser penetrate through the epidermis, targeting keratinocytes, melanocytes and fibroblasts—the cells responsible for skin rejuvenation. The skin is slightly injured, initiating the complex cascade of natural growth factors that result in collagen and elastin production.

Topical therapies containing growth factors, stem cells and platelet rich plasma enhance the collagen production when used immediately after micro-needling or DOT laser. This allows deep penetration into the skin through the newly created absorption channels.

The growth factors released through collagen induction therapy result in regenerative healing over the weeks and months after the treatment. The treatment improves skin tone, quality and texture. Patients notice that fine lines and age/sunspots are improved. Patients experience a reduction in pore size, acne improvement, acne scar improvement and a bright refreshed complexion.

Advanced Combination Therapy At some point, gravitational changes define when surgery is the only way to accomplish rejuvenation goals. This is when the skin and muscles on your face

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or body are sagging beyond what can be corrected with non-surgical treatments.

I have developed signature procedures that combine collagen induction therapy, autologous stem cell treatment and cosmetic procedures that significantly improve aging skin. The combinations, timing and treatments are unique and customized for each individual to provide optimal and natural results.

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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 www.drchernoff. com to learn more. Mention you are an Active Life Magazine reader and receive a complimentary consultation.

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PRP

Beauty/COSMETIC

By Arthur Sumrall, M.A., M.D.

What is it?

How does it work and how can it help me? activated. This allows the platelets to release their contents (growth factors) and begin the healing cascade. The repair happens in three stages. The first stage is the inflammation stage. This is when growth factors are released and lasts about three days. The second stage is the proliferation stage, when all the cells go to the targeted area or injured area, and this can last up to three weeks. Finally, there comes the remodeling stage. At this point, the new collagen is maturing and strengthens, and this can last up to one year. This is the body’s healing process for any injured area.

PRP is very safe and has no side effects.

PRP (Platelet Rich Plasma) has become a topic that is being discussed on every TV show, news station and website. But just what is PRP, and why is everyone talking about it?

Let me start with the basics. Platelet Rich Plasma, also called PRP, is in all of our blood. First, a routine blood sample is taken using a collection tube made for PRP collection. It is then placed in a special machine and spun at a very high speed to cause the different components

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to separate. After being spun, the tube will have red blood on the bottom and a light-yellow to clear part of blood on the top. The top component is the PRP. PRP is the part of our blood that contains growth factors and stem cells. This is the part used for a wide variety of procedures.

Now let’s discuss how it works. Just what is it that makes this PRP so special? PRP contains many growth factors that have been proven to be vital in the body’s healing process. First, the PRP must be

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Now how can this new treatment help you? PRP is being used for a wide variety of cosmetic procedures, from injections into the face to re-grow collagen and turn back the hands of time, to breast lifts. PRP is also being used to aid in sexual health, for both women and men. For women, PRP can help rejuvenate the female genitalia and stop incontinence. For men, PRP can help rejuvenate the male genitalia and help with erectile dysfunction and incontinence issues. PRP is being used to re-grow hair, too, for both men and women. It’s also being used by almost all professional athletes. Ward Hines, who plays for the Pittsburgh Steelers, had his knees injected one week before the Superbowl, several years ago, and played a remarkable game.

Incidentally, the Steelers won. Tiger Woods has had PRP injected into his elbow and his knees to enable him to continue to play golf. The list of celebrities who are using PRP goes on and on. And PRP is being used in doctors’ offices and hospitals every day to aid in the healing process of injuries and to relieve pain.

If you would like more information on PRP or would like to discuss if PRP is right for you, please contact our office at 317 5741677 or Twelsh@longevityinstitute.net. You can visit us online at www.longevityinstitute. net for information on some of the procedures being offered using PRP.

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Dr. Arthur J. Sumrall, M.A, M.D.

Vampire Facial ® Vampire Facelift ® Skinfinity® Treatments Sexual Enhancement The “O” Shot ® The “P” Shot ® Laser Hair Removal Hair Loss Botox Colonics Myer’s Cocktail Full Service Dermatology Full Service Wellness Clinic

317.574.1677 10291 N. Meridian St., Suite 300 | Indianapolis, IN 46290

Longevityinstitute.net

Beauty/COSMETIC

By Robert Jackson, M.D.

The Positive Psychosocial Benefits of Cosmetic Surgery Studies show that cosmetic surgery has positive effects on our physical and mental well-being. psychosocial aspects of personality? There are many research studies that indicate that the answer is yes.

In March 2013, an article in Clinical Psychological Science showed that a group of 544 people who underwent cosmetic surgery to correct a feature they were unhappy with were ultimately more happy with their appearance than those who chose not to have surgery. An interesting finding of this study revealed that those who had surgery for a particular defect were not only happy with the appearance of that feature, but also found their overall appearance and body more attractive.

A study published in Plastic Surgical Nursing studied 84 women, aged 21 to 57, before and after breast augmentation.

The participants were assessed for their perceptions of self-esteem and sexuality before and after breast augmentation. The results showed an increase in self-esteem and sexual function. After the procedure, there were substantial increases in sexual desire, arousal, satisfaction, experience and attitude.

Another study from psychologist David Sarwer, published in the Aesthetic Surgery Journal, stated that 87 percent of patients reported satisfaction following cosmetic surgery, including improvement in overall body image and satisfaction with the body feature altered. They also experienced less negative body image emotions in social situations.

It has been shown in numerous studies that the perception we have of our outer appearance influences our self-esteem,

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quality of life, self-confidence and our interpersonal relationships. Does cosmetic surgery have a positive effect on the

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Recent studies have shown similar psychosocial improvements following treatments with injectibles such as Botox and Dysport, and with facial fillers such as Juvaderm, Restylene, Perlene, Sculptra and Voluma. A recent study in Dermatology Online stated that existing data show that cosmetic interventions produce positive effects on quality of life in individuals choosing to undergo those procedures.

And injectible devices for facial rejuvenation has provided new opportunities to address patient needs.

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LIFE Magazine

When you look good, you feel good! This spring’s fashions are all about that feeling.

FASHION and STYLE

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fashion/STYLE

Spring Style Guide Let your inner light shine with this season’s springiest trends. with the normal all-weather leather. No news here, just an opportunity to get more wear out of your good old pieces. I like investing in leather goods, as well as nice parkas in classic silhouettes, simply because they are timeless garments. And, of course, some can be worn year round.

A soft and peaceful tone is bringing back the popular British “Keep Calm and Carry On” feel. I suspect this trend is a response to how tired we all are from the bad news all over the world. Clean and minimalist, soft neutral colors and looser shapes will harbor a feel of peace and comfort.

The denim craze is another that’s reminiscent of the 70s, but this time around we’ll find luxe and more glam cuts of the sporty fabric. Fancy jackets, dresses and trousers all have their own style made with denim alone, or mixed with leather, tweed and other unexpected fabric combinations.

Finally, an obvious and sometimes cheesy spring trend is the flower explosion. This year, however, the flowers are big and bold, and head-to-toe. Don’t be shy! Let your flower girl shine, and let’s welcome the new season with wide open arms!

Cheers,

W

e’re officially in blooming mode.

The sun has been shining extra bright this winter—and aren’t we delighted? I know I am—after all, the sun sets the mood for some major spring fashions!

Whether you’re planning to go on a shopping spree or simply dig through your storage bins, you might need a little guidance. Read on to find out what’s in vogue and what will be turning heads this coming season.

As we covered in last month’s accessory report, there’s a major early 70s nostalgia in the air. Think trapeze dresses, patchwork print or the real deal, tie-dyes and fringe— lots of fringe! But wait, don’t panic. All of that might sound overwhelming and dated, but the modern twist on those trends is simply flawless and really brings justice to the “haute hippie” term.

Utilitarian pieces with a military vibe such as multiple pockets, zippers and camouflage will come back strong this spring, along

Karina Reske

Personal Stylist

Karina is a local fashion blogger and personal stylist. To get a daily dose of Karina’s fashion adventures or to touch base, follow her blog at karinastylediaries.com or her Instagram page at instagram.com/ karinastylediaries.

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fashion/STYLE

SPRING

Clothing courtesy of Saks Fifth Avenue

FASHION TRENDS

By Karina Reske

A

s we covered in last month’s accessory report, there’s a major early 70s nostalgia in the air. Think trapeze dresses, patchwork print or the real deal, tiedyes and fringe— lots of fringe! All of that might sound overwhelming and dated, but the modern twist on those trends is simply flawless and really brings justice to the “haute hippie” term.

SW Bespoke UK, $297 Blouse: Ramy Brook, $245 AG “The Hailey” ex-boyfriend roll-ups, $158 YSL handbag, $2,950 Jimmy Choo “Kayden” Denim Leather ankle strap sandals, $850

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Alice & Olivia “Floral Bird” blouse, $298 AG white denim shorts, $138 YSL handbag, $2,950 Vince “Addie” black leather shoe, $395

Special thanks

to LMODELZ Model Management.

BCBG Max Azria “Liu” leather vest, $498 BCBG Max Azria “Rashell” skirt, $298 Vince “Addie” black leather shoe, $395

Model Marie Minella Smed | Photography by Eduardo Peña

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for more information visit our website:

www.BobBlockFitness.com

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LIFE Magazine

If you’ve been hibernating all winter long, good news... Spring is here! With abundant sunshine well into the evening, there are no more excuses.

HEALTH and WELLNESS

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HEALTH/WELLNESS

By Amanda Houchens, M.D.

The Effects of Smoking and Alcohol on the Body In short: Stop smoking now, and vow to drink only in moderation.

M

any teens and young adults believe the effects of smoking and drinking on their bodies will wait until they reach middle age or beyond. It’s true that smoking-related cancers and alcohol-related illnesses often aren’t manifested until years later. However, silent damage can happen much sooner.

Damage begins with the first cigarette, including irritation of the airway, coughing (that can become persistent) and decreased physical performance since lung capacity becomes restricted.

Most parts of the body are affected in some way by the chemicals in cigarettes. With the first puff, there is a higher risk of mouth cancer, gum disease and tooth decay—not to mention bad breath. Over time, tooth color usually fades or yellows.

In the chest, chemicals in the smoke assault the breathing tubes, or bronchi. That leads to the signature smoker’s cough, and the weakened bronchi can lead to more frequent bronchial infections. Nearby, in the heart and blood vessels, nicotine causes blood pressure to rise. Smoking cigarettes is associated with an increased incidence of blood clots, heart attacks and strokes.

In the stomach and digestive organs, the tar in smoke can trigger heartburn, ulcers, kidney damage and cancer of the esophagus, throat, pancreas and bladder.

Like smoking cigarettes, drinking too much alcohol—either on a single occasion or drinking excessively over time—can lead to serious health implications. Alcohol is absorbed quickly by the body. Unlike food that has to be digested, alcohol requires no digestion and can reach the brain within minutes.

irregular heart beat and cardiomyopathy, a condition in which the heart muscle deteriorates, often leading to heart failure.

Heavy drinking perhaps takes its biggest toll on the liver, leading to liver inflammation, hepatitis and cirrhosis—all of which reduce essential liver functions.

susceptible to disease. Chronic drinkers are more likely to catch pneumonia and develop tuberculosis than people who don’t overdo it. Drinking too much on one single occasion slows the body’s ability to defend against infections, even up to 24 hours after the drinking binge.

In the brain, alcohol affects communication paths, upsetting the way the brain looks and functions. These interferences can change a person’s mood and behavior, making it more difficult to clearly think or move in a coordinated fashion.

There are also negative effects on the pancreas, which lead to a risk of pancreatitis.

Additionally, heavy alcohol use increases the risk of developing cancer of the liver, mouth, throat and esophagus.

The impact of too much alcohol on the heart can include higher blood pressure, an

Excessive use of alcohol can also weaken the immune system, making the body more

There is good news, though. By kicking the cigarette habit now and resolving to drink alcohol in moderation, the body can recover.

Smoking cessation programs are available, and the body begins to repair the damage caused by smoking almost immediately.

Alcohol recovery programs are accessible for a variety of ages.

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HEALTH/WELLNESS

The Skinny on Indoor Cycling Indoor cycling provides a high-calorie burn and a rockin’ good time!

Thinking of starting? Looking for a better ride? Here is what to look for in a quality indoor cycling program.

1) Outdoor riding best practices used indoors. Look for programs and instructors where safety and form are a top priority.

Many programs today promote their classes as a “dance party on a bike” or employ lifting weights on the bike. You wouldn’t dance or lift weights while riding a bike outside, so why would you do it inside?

2) Bikes with power, RPM, heart rate.

Indoor cycles have come a long way since the early years, but many gyms do not have bikes with the technology to help you measure and improve your fitness. Look for bikes that are equipped with the ability to read power (watts), revolutions per minute (RPM/cadence) and heart rate—and for instructors who know how to teach with it.

3) Metric tracking. Real-time data is great, but without being able to analyze it over time, it’s hard to tell if you’re improving or on your way to reaching your goals. A studio that has the ability to store data from each ride in your online account will help you track your progress. Are you producing more power? Is your heart rate improving?

I

ndoor cycling—commonly known as Spinning®—is a popular and effective group exercise that has been around since the 1980s. Participants ride stationary bikes and are led by an instructor who has designed the ride to simulate terrain one would experience if riding outdoors. Motivational music is played for the duration of the class to keep riders energized and enthused.

Indoor cycling is a fantastic way to lose weight, tone your legs, enhance your aerobic capacity and increase your metabolism if done regularly (2 to 3 times per week) and in combination with a healthy

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diet. The average calorie burn per class is approximately 600 calories. Indoor cycling is an exercise that can be used as a cardio regime by itself, but it can also be added as another form of cardio to an existing routine.

It is a particularly effective year-round crosstraining tool for runners and participants in other athletic disciplines.

Indoor cycling can be performed by people of all fitness levels. Each rider has complete control of the resistance and speed of their bike. While instructors will challenge and motivate the class to maximize efforts, you get to choose how hard you work during each ride.

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4) Display training technology. This is the future of group indoor cycling. Real-time data from each bike is displayed on large screens, providing an additional way to engage and challenge riders.

Still thinking? Inquire about “Intro” classes.

These classes are designed to demystify the experience and to boost your confidence.

Bike set-up, review of fundamentals and a short ride simulation are typically included.

See you on the bike!

Lisa Herrmann Owner/Instructor

Rally. Rock. Ride. Indoor Cycling, Noblesville

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IT’S WHAT’S INSIDE THAT COUNTS:

NUTRITIONAL UPFRONT, WELLNESS AFFORDABL PRICES. No surprise bills in the mail!

Food sensitivity and Intolerance has been linked to Obesity, Chronic Fatigue, Arthritis, Digestive Issues and many more.

Micronutrient testing checks over 30 different Vitamins, Minerals, Amino Acids to discover what supplements you really need!

B-12 Shots increase energy, promote weight loss, reduce stress, improve memory, and much more.

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Located in Meridian Village Plaza with Godby Furniture and next to CVS

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LIFE Magazine

Dirt

OFF

>> MY SHOULDERS

I know the weather outside has been frightful, but warmer weather will be here before you know it! Sculpt your shoulders and rock the tank top season by adding this compound set with emphasis on the front and middle deltoids to your routine.

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Heavy-Light Compound Set Perform Exercise #1 with a weight that allows you to only complete 8-10 reps. Without any rest, perform Exercise #2 with a lighter weight for 15 reps. Rest and repeat one more time for beginners and two to three more times for advanced.

a.

1

SITTING

UNDERHANd-GRIP SHOULDER PRESS

b.

a. Sit on a stability ball. b. Grab a pair of dumbbells

shoulder-width apart, elbows pulled in front and palms facing you.

c. Press the dumbbells overhead in 1-2 counts and lower in 3-4 counts.

2

STANDING BENT-ARM LATERAL RAISE

a. Grab a pair of dumbbells at arm’s

length with your palms facing in, feet shoulder-width apart.

b. Bend your arms 90 degrees. c. Without changing the bend in your arms, raise them out to your sides in 1-2 counts until they are parallel to the floor and at shoulder height.

a.

d. Maintain the same bend and return to starting position in 3-4 counts.

b.

Routine by Tatum Pérez | Model Angela Lewis | Photography by Eduardo Peña

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HEALTH/WELLNESS

Spin Your Way to Slim Your cycling journey begins with a single pedal stroke. your knees to remain behind your toes.

Adjust your seat forward or back to obtain proper alignment.

Handle Bars Most handle bars adjust up and down, but a few can move forward and back as well.

Adjust the height at level with your saddle or higher. If you have lower back issues, setting the handle bars a little higher can offer more comfort. Try different heights and fore and aft positions until there is no strain in the shoulders or back and no forward tilt of the hips.

Foot Placement Don’t worry about pushing the toe to the end of the cage; rather, position the ball of your foot over the center of the pedal to maximize pedal stroke and power. Also be sure to tighten your strap.

I

f you haven’t given much thought to indoor cycling this winter, now’s the time. Cycling has very few participant boundaries, so it can be great cardio option for those with hip, knee or ankle injuries. It’s a great tool for cross-training, as it has less impact on the joints than other sports or exercise but still provides a high calorie burn, lots of sweat, loud music and fun!

Joining a new exercise class can be a little intimidating, I understand. Before trying your first class, visit the cycling room when it is empty and practice setting up your bike with the tips below. Give the workout on the next page a try to familiarize yourself with the different positions on the bike.

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Saddle Height Stand next to the saddle, facing the handle bars. Lift your thigh so that it is parallel to the floor. The seat should hit at the crease where your hip folds. Adjust the seat up or down accordingly.

Other things to bring with you to class are a water bottle, a small hand towel, padded shorts for additional comfort and cycling shoes or your hardest soled exercise shoes. Many of the local gyms provide free classes with your membership. If you don’t belong to a gym, then you can look into an independent indoor cycling studio or purchase a trainer for your bike and ride from home.

Mount the bike. You should have a 25- to 35-degree bend in your knee at the bottom of the pedal stroke. Make sure your hips don’t rock when pedaling from overreaching and that your knees don’t lockout.

Saddle Position: Forward and Back While sitting on the bike, position the pedal crank arm parallel to the floor. Your kneecap should be aligned directly above the center of the pedal. Just as with a squat, you want

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Tatum Pérez

FITNESS EXPERT follow me facebook.com/tatumpereztatuminstainstagram# tatumkperez

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WELCOMING NEW PATIENTS Amanda M. Houchens, MD, and Brian C. Howse, MD, are accepting new patients at Carmel Family Medicine, a Franciscan Physician Network practice.

Both physicians are graduates of the Indiana University School of Medicine and are board-certified in family medicine. They are both accepting new patients of all ages.

Watch a video profile of Dr. Houchens at FranciscanDocs.org or call for appointment information at (317) 705-4550.

AMANDA M. HOUCHENS, MD Family Medicine

BRIAN C. HOWSE, MD Family Medicine

12188-B N. Meridian Street, Suite 280 Carmel, IN 46032 I (317) 705-4550

Ask about MyChart, our online system for viewing your health record and staying in touch with your doctor. Watch a demo at FranciscanDocs.org.

Central Indiana Region

FranciscanDocs.org

HEALTH/WELLNESS

Winning the Weight War Is all the hard work worth it? You bet it is!

I

f you’ve ever started a weight-loss journey before, you know how fun and exciting it can be to start. We begin our quest towards that perfect number on the scale by planning our workout schedule. We prep our food, and we tell all our friends about it. It’s the beginning! It’s fresh and new! You can look to the horizon and see yourself reaching success! This is the “easy” part.

Well, what about two weeks later? You may feel like you’re missing out on the fun because you don’t go to lunch with your coworkers anymore. You feel deprived because you’ve declined multiple happy hour invites.

Feeling slightly lonely and depressed, you decide that all this hard work isn’t worth it.

After all, you’ve only seen a couple pounds fall off the scale since the day you started on your weight-loss mission.

You are not alone. This happens to millions of people every single day! If weight loss was easy, you wouldn’t see weight management ads on every other billboard as you drive down the freeway on your way to work. Celebrity Kelly Osbourne once said in an interview, “If you want to lose weight for good, you need to make a commitment to a life change. You have to say, ‘I’m just not going to eat that anymore. I’m going to change my bad habits.’ Otherwise, you’ll spend the rest of your life yo-yoing and you’ll be miserable. By no means is it easy.

Getting in shape is one of the hardest things I’ve ever done.”

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And Kelly is right! It’s not easy to lose weight; it’s practically a war against your own mind. Breaking habits and adopting a new lifestyle can be made easier by applying this simple rule: To be a winner, you must obtain a “winner” mindset. An unknown author said, “Once you control your mind, you can conquer your body.” I recommend that you take some time to sit down and establish a few quotes to keep on hand as you strive towards your health and fitness goal—or any goal for that matter. These quotes need to be something that you take a moment out of your day, every day, to read and mentally focus on until your mind starts to believe it.

This may not work for the first few weeks, but if you remain persistent and allow the quotes to really speak to you, you will realize that your mindset has shifted. You’re able now to remain more focused on your goals and all that you are striving for, and less on what you think you’re temporarily missing out on.

The Internet abounds with quotes to inspire.

Check out: www.keepinspiring.me www.brainyquote.com www.inspirational-quotes.info Pick quotes that speak most to you and address your personal goals. Then write them on a sticky note and stick it to your bathroom mirror. Put another sticky note by your desk at the office. Another sticky note could be on your fridge. We learn by repetition, and by keeping your goals and affirmations around you all day long you are positioning your mind to stay on the road to success. There will be days that you want to just completely walk away from your dream—but don’t! You were born to continually reach new heights and thrive in your life. I believe in you. It’s time for you to believe in yourself!

Always listening,

Here are a couple quotes that I’m currently using to remain focused on my personal goals and ambitions: “Nothing is more harmful to the service, than the neglect of discipline; for that discipline, more than numbers, gives one army superiority over another.” - George Washington “Don’t be afraid to give up the good to go for the great.” - John D. Rockefeller

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Hilary Hall

FITNESS EXPERT

follow me facebook.com/hilaryhallfitness & instagram.com/hilaryhallfitness

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Welcome to Ristorante

ROMA

Where people get together to celebrate their love for food...

We feature traditional Italian fare with a modern twist.

Hours: Tue -Thu 5pm - 9pm Fri -Sat 5pm - 10pm

www.ristoranteromaindy.com 620 S. Rangeline Rd., Carmel, IN 46032 | Phone (317) 848 - 4600 (Located on the N.W. corner of 126th and Rangeline Rd in the MONNON SQUARE shopping mall)

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“Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.�

Voltaire

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EAT+DRINK

Unexpected Benefits of Drinking Beer

A cold lager is refreshing on a summer afternoon, while a hearty porter or stout will warm you up faster than cuddling by a fire on winter’s coldest nights. But beer, a crowd pleaser for all tastes and all seasons, also brings unexpected benefits.

5th Annual Bloomington Craft Beer Festival April, 11, 2015 Woolery Mill

2200 West Tapp Rd, Bloomington, IN 47401

people who had a post-workout pint were slightly more hydrated than those who had H2O. Lower your blood pressure High blood pressure can be responsible for a range of health problems, but beer can lower your risk for hypertension, research suggests. In one study, Harvard researchers found that moderate beer drinkers are less likely to develop high BP than those who sip wine or cocktails.

Fight off infection Having one or two drinks a day might boost your immune system and fight infections, according to an Oregon Health & Science University study. Scientists vaccinated monkeys against smallpox, then gave some of the primates access to alcohol while others could drink sugar water.

The monkeys who drank moderately had better vaccine responses than those who consumed the sweet stuff. But the animals that drank heavily—you may now imagine a totally tanked chimp—had less of a response to the vaccine than those who kept their habit under control.

Prevent a fracture Nasty breaks from drunken debauchery aside, a couple beers a day could actually strengthen your bones, according to a study at Tufts University. Guys who stuck to one or two brews had up to 4.5 percent greater bone density than non-drinkers— but more than two beers was associated with up to 5.2 percent lower density, according to the study.

Be kind to your kidneys Cheers to never having to pass a kidney stone again—or if you’re lucky, ever.

Researchers in Finland found that each bottle of beer a man drinks daily lowers his risk of developing kidney stones by 40 percent. The researchers can’t exactly explain the link, but speculate that a high fluid intake not only makes for an excessive number of trips to the bathroom, but could also keep kidneys functioning properly.

Additionally, the researchers say the hops in

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beer may be responsible for the correlation, helping to slow the release of calcium from bone—which could get reabsorbed by the kidneys as painful stones.

Recover faster Move over, Gatorade—a heady brew could also aid in workout recovery, according to a Spanish study. Researchers asked students to exercise until their body temperature reached 104 degrees, and then had them rehydrate with beer or water. As it turns out,

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Prevent Type 2 diabetes Dutch researchers analyzed 38,000 male health professionals and found that when men who weren’t big boozers began drinking moderately over 4 years, they were significantly less likely to be diagnosed with Type 2 diabetes. Increased alcohol consumption over time didn’t lower the risk in men who already had a couple drinks a day, so moderation is the key word here. Stick to a beer or two at happy hour tonight.

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Does Pee Happen to you...

At the WRONG time?

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cover and inside photography by eduardo PEĂ‘A

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g n i t e l p m o C by matthew hume

t the

Equation

There are some in this world that believe everything can be explained through equations. Magdalena Segovia calls herself cynical to that view of that world.

She believes more in a world where energy can shape its surroundings, where feelings are an unexplainable variable that can change everything. Her gallery—filled with bright light on a cold and sunny winter day—evokes a sense of being able to breathe, to live, to experience.

“Everyone who walks in here says they feel a positive and creative energy,” she says. “There are things that happen for reasons you cannot explain!” (Speaking of which, as I tuned to Pandora’s “Classical Guitar” station to slip into writing mode, a late Renaissance piece performed by Spanish guitar virtuoso Andres Segovia was the first to play.)

Born and raised in Veracruz, Mexico, Magdalena HoyosSegovia has been an artist her whole life. She holds degrees in business administration and finance, a degree in visual arts, and certificates in jewelry making, blackand-white photography and fashion design. Her work has been seen around the world in solo and collective exhibitions, from Sao Paulo, Brazil, to Veracruz, Mexico, to the United Kingdom, LA and New York, and right here in Central Indiana.

Art Comes to Carmel Armed with knowledge and gusto, and with that creative spark—that unnameable variable—that only an artist understands, Magdalena came to Carmel ten years ago with her husband and their three children. Shortly after arriving, one thing in particular stood out to her as she explored the area. Basketball hoops. There’s an unspoken rule that requires all Midwestern families to have one in

Magdalena Segovia

their backyard, whether it’s used or not. “They were in every driveway!” she says, incredulously. “I thought there was something wrong with us that we didn’t have one in ours!” Sports have always been—and will always be—an important part of the culture of Indiana, and of Carmel and Hamilton County. But Magdalena knows there’s more to this world than sports. When she moved here, there was no Arts & Design District surrounding Main Street and Rangeline. “I couldn’t believe how the arts were so absent from the city,” she tells me.

All that was poised to change in a big way. Shortly after arriving in Carmel, Magdalena decided the time was right to find a studio space. “I was talking with my father, telling him how I wanted to rent a space,” she recalls. But her father had other ideas. “He thought it made more sense to buy—and he even said he’d buy the space for me!” So Magdalena approached the owner of 27 E. Main Street at the time, and from there, she was pointed in the direction of Les Olds and the Carmel Redevelopment Commission (CRC). “They told me all about the Arts & Design project, and how they were looking for galleries, to develop an art community,” she says. “They said I just had to get involved!” Magdalena’s decision to buy in to the CRC’s vision set her on a path that would help to change, if not the world, the entire fabric of downtown Carmel. “I can’t believe how perfectly it all worked,” she says. (And she points again to that unexplainable energy that often seems to have a way of working things out.)

Bringing Lasting Change Magdalena believes in the power of art to change and enrich community, and teaching is integral to that philosophy. Magdalena Gallery of Art houses the

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Carmel Academy of the Arts, and over the past seven years, Magdalena has had more than 200 students come through her teaching workshop. With a range of classes in drawing and painting (oil and acrylic) for beginning to advanced students, the Academy presents opportunities for artists of all ages, 7 and up, to hone their art skills in an immersive environment. “I don’t believe there’s a right way to paint,” Magdalena tells me. “In a typical class, the instructor will focus on one technique, and will get students started, but it’s more about each student finding their artistic voice and using the techniques presented to help them get there.” Magdalena recently got a call from a coach at Carmel High School. “The coach wanted me to take on a talented student artist,” she says. “I told the coach I’m very busy and I can’t baby anyone, but I have two big projects we need to finish within the next three weeks.

I need to get to work on my summer shows I do in Chicago, and I don’t have time, but I can use the help.” She told the coach that if the girl fits in, she’ll learn how to stretch herself, how to teach, and will get a realistic first impression of what being a professional artist is like. “I think that being here, and having this gallery and this school, I’ve been able to make some mark in the community,” she says.

Magdalena takes great satisfaction in knowing that she’s helped to mold at least a few professional artists out of the students who have passed through her doors. “I hate the question, ‘Do you think you have the gift?’” Magdalena stresses. “You don’t come with a gift—you come with a willingness to take the time that you need to develop this.”

She admires those children who look at colors and say to themselves they’re going to work on this until they get it right—and if that doesn’t work, they’ll try something else.

“Those are the artists,” she says. Magdalena

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believes that the heart and soul of being a true artist is to do one thing, and do it better than anybody else. “To be a good artist, you have to go much deeper and keep doing what you’re doing. If you scatter yourself too far, you won’t reach excellence.” Magdalena, for instance, builds her life’s work on eliciting very specific feelings with her art. Her works are full of kisses and hugs—simple, yes, but the mainstay of human companionship. “I try to transmit the feelings that come with those everyday occurrences,” she says. “I started with mothers, because I’m a mother.

I understand the embrace between a mother and child, and that feeling. Then there’s the kiss you kiss when you know someone—

the hand is placed just to say ‘I know you so well.’” My eyes were drawn to a painting of a happy clarinetist. “Yes, I’m working on this feeling,” she tells me. “Musicians get lost—you see it in their face.” There’s no abstraction to Magdalena’s art. The art itself is very accessible. “I want people to get to my painting immediately. I want it to be so simple that they really think about it.” a big picture point of view It should come as no surprise that Magdalena considers herself to be the free spirit of her family. “My children are so serious in their work,” she says. “My son is an environmental engineer, and my oldest daughter is studying nutrition and chemistry

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at Purdue. She wants to be a doctor.” Her youngest daughter wants to be a doctor, too. And Magdalena couldn’t imagine life without her husband. “He’s a wonderful father, and he’s always been on my side on this crazy adventure of being an artist,” she says. “His job with Dow AgroSciences has given me the opportunity to live in places I would never have dreamed of.”

Even on that cold winter day that Magdalena and I met at her gallery to talk, I got a taste of just how busy this artist’s life can be. It was 11:30 in the morning, and the gallery was set to open at noon, but Magdalena wasn’t worried. It was a weekday, and she didn’t expect the public to start pouring in. Still, in the span of 15 minutes, she got a call from her husband, a text from her daughter, and a goodmorning greeting from Mary Johnston, one of the other artists in the studio. “My daughter is in the habit of letting me know when she’s on her way from one place to another,” she tells me. “Yesterday, I was in Florida delivering a painting for a very detailoriented client. I had to tell my daughter that unless she was dying, not to call me—and even then to call 911 first!” she said, with a big, laughing smile.

Has being a gallery owner and a professional artist deprived Magdalena of quality time with her family? “I always made my kids work with me, so I never had to designate a time to be with them,” she says. “I think that quality time is when you spend your time being yourself, and doing what you do, and they come right along with you. It’s not stopping what you do to ‘have quality time’ – it’s all part of the big picture.” The big picture of adding one and one—and some other mysterious variable that just makes things right—to change the world for the better, one piece of art at a time.

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You don’t have to travel around the world to escape. In the next few issues, we’re highlighting some of the best vacation spots in the U.S. First stop—Maui!

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TRAVEL/EXPLORE Vacation Ideas

Best Places to Visit in the

USA

Frequent travelers have weighed in to help us recommend the best vacation spots in the USA. Our picks range from beach destinations (like Maui and San Diego), to national parks (like Yellowstone and Yosemite), to big cities (like New York and San Francisco). The series starts in this issue with Maui. We hope this list helps you come up with some ideas for your next vacation.

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Maui Beach With idyllic beaches and verdant mountains, Maui is escapism at its finest. Here you can spend your days admiring the scenery as you cruise along the Road to Hana or lounge across the sands of Kaihalulu. Sampling the island’s seafood is also a must.

Maui is not nearly as large as the Big Island, nor is it as small as Lanai; not as bustling as Oahu or as quiet as Kauai. For many Hawaii vacationers, Maui is just right, offering a taste of just about everything the Aloha State has to offer, from impressive wildlife to intriguing history and culture.

The best times to visit Maui are April through May and September through November.

The spring and fall shoulder seasons provide the pleasant weather Hawaii vacationers seek without the high rates and heavy crowds that accompany the summer and winter. However, if you’re into surfing, you’ll want to travel in the winter for the best conditions —just be sure to book as early as possible to get a discounted rate. Meanwhile, if you’re traveling with kids, you may want to splurge for a summer trip, as that’s when the waters are calmest.

Best Things To Do

Maui’s various attractions and activities cater to just about every interest.

While adventurers hike the dormant Haleakala volcano, more relaxed travelers can soak up the sun on one of many different beaches or test the fairways at one of Maui’s 14 golf courses.

Haleakala National Park: The House of the Sun

Haleakala means “House of the Sun” in Hawaiian, and I cannot think of a more apt name for this location.

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5th Annual

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Stay Healthy Hamilton County 5K All participants in all events can enjoy the following: H 7:30 am Start Time H Start & Finish At The Palladium H Free Parking H Unique Medal For Each Event

H Age Group Awards H Jack’s Donuts & Harbour Pizza H Post-Party Access H Beer Garden (if over 21)

Carmel Marathon Weekend Saturday, April 18, 2015

Marathon H Half Marathon H Marathon Relay Horizon Bank 8K H Stay Healthy Hamilton County 5K Thank you to our sponsors

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