September 2011

activelife

Increase Your Athletic Performance! Pg. 16 FOR MEN & WOMEN

FR

E

E

Guide

Your guide to a healthy lifestyle

Adventures in

Public Accounting MICHAEL SAPPER

Fit Enough To Be an Athlete? activelifeguide.com

Childhood Obesity

Eating Healthy for Energy!

Core Workout PG. 28

3

FREE

79073 12303

0 9>

SEPTEMBER 2011

September 2011

Success Story Elizabeth Bertrand

want sinus relief?

• Sinus pressure • post nasal Drainage • Headache • nasal Congestion

We

hav

e a s imple s olution.

There is now a breakthrough technology to relieve your sinus discomfort…

Balloon SinuplaSTy by Timothy G. Gillum, MD, the firST surgeon in indiana to offer this minimally invasive procedure in offiCe. Safe & effeCTive CliniCally proven

TiMoTHy G. GilluM, MD Double Board Certified

Call us today for more information.

317.571.0756 | Carmel 765.651.4278 | Marion www.gillumfps.com

fDa approveD

Are you sleeping alone again because you snore?

Does your fatigue stop you from full enjoyment of your life?

Can’t tolerate the CPAP? Let us help you with the proper oral appliances to help you have a good night of sleep and get your life back.

Do you suffer from

migraines, headaches, ringing of the ears, dizziness, facial, neck and shoulder pain? You may suffer from TMJ issues.

(317) 208-0000

www.deldardental.com info@deldardental.com 14753 Hazel Dell Crossing, Suite 700 (We are located at the corner of 146th and Hazel Dell Pkwy)

activelife Guide

Sept

11

FEATURES +

COVER STORIES 7 Fit Enough to

Be an Athlete?

9 Backpack Misuse Can Equal Chronic Back Pain

11 Optimizing Your Athletic Potential

12 Fatigue &

Our Hormones

15 Eating Healthy for Energy!

16 Increase Your

Athletic Performance!

18

24 Mind-to-Muscle Connection

Adventures in Public Accounting

26 A Man and His Car

20

28 Core Workout

Michael Sapper

alG

Fitness Model Lisa Perry

32 Success Story

Elizabeth Bertrand

33 Spaghetti with Clams

www.activelifeguide.com

6  activelife Guide |

September 2011

Childhood Obesity

Vol. 3 Issue 9 (#47)

|

www.activelifeguide.com

4th Anniversary EDITION

Fit Enough to Be an Athlete?

I

t takes a full-body approach to health and wellness to be your best. Everyone, especially the athlete, is dealing with physical stress, emotional stress, and chemical stress every second of every day. It’s all about minimizing these stressors to maximize performance. In the old days (30 years ago), athletes just got off the couch and went to play their sport. Remember when football players had two weeks of “two-a-days” before the season to “get in shape”? Now it’s a yearround process to stay conditioned in virtually every sport; yet, we still see a large number of injuries.

Might we be missing something?

Times have changed, and so have risks. People are often less conditioned and push themselves to more extremes at a younger age. We see some youth sports programs competing in more than 80 games per season and specializing in a specific sport at a younger age. All of this comes at a price. Athletes are experiencing repetitive motion injuries and severe injuries that require surgery.

Rest and rehabilitation, required for a full recovery, are minimized at times so the athlete can get back in the game. As with nearly

every symptom, injury, or disease, the best cure for the condition is prevention of the condition.

Posture and joint alignment is very important—from the bottom of your feet, to your skull sitting on your neck properly, and everything in between. I usually give the analogy of an Indy car that comes in for a pit stop. Yes, they need fuel and fresh tires (food and proper shoes, in our case); but it’s the slight adjustment to the wing and change of pressure in the tires that improve the performance and maybe even prevent the breakdown or crash.

Common symptoms that affect millions are pain, muscle spasms, and inflammation, and we spend time and money treating these effects. Yes, these are effects, not causes. When you have joints that are chronically misaligned, it will create low-level stress in the nervous system, leading to softtissue inflammation. Inflammation has a purpose: it stimulates a repair process to create adhesions in stressed or damaged tissue.

What this means is that you now have a dysfunctional joint complex that is fixated by scar tissue. A common injury is the sprained ankle. Sprains are the stretching and/or tearing of ligaments, which hold bone to bone. In order to sprain a ligament, you

must take the bones out of their normal functional alignment (a subluxation). If the bones are not properly returned to their normal postural position, the body will attempt to adapt to the dysfunction by creating scar tissue around the subluxation, and now you have a chronic dysfunctional pattern.

This will lead to a dysfunctional weakness, impaired performance, and increased risk of injury. Do you think this joint will function at optimal levels for the athlete? This dysfunction may lead to chronic soft-tissue pain and premature degeneration in the joint. Again, these are all effects, not causes.

Ever wonder why people need joint-replacement surgery in their 50s and 60s? Conditions such as plantar fasciitis, recurrent ankle sprains, knee-, hip- and lower-back pain, and even neck pain and headaches can have an underlying cause of abnormal posture. Although posture is often neglected, it is not all that complicated to correct. It does, however, require a specific plan of action.

If you desire to improve health, enhance athletic performance, treat an acute or chronic injury, or determine the cause of a chronic pain pattern, search for a health care provider that understands the effects of abnormal posture and

Holy Cross 5K

Fitness

one who will give you a program to correct it. This may be especially important after recovering from a musculoskeletal surgery. Consider, also, that we spend the majority of our waking hours on hard, flat surfaces that are not natural, and our body is forced to adapt to those surfaces.

We must be more proactive when it comes to health. Posture can be supported and improved by receiving regular chiropractic spinal and extremity adjustments, wearing custom fit orthotics, performing posture-corrective exercises, and using posture-corrective traction devices when needed. Discover how to balance and maintain your body, regardless of your age.

Dr. Stacey S. Conrad operates Premier Sports Chiropractic at 8924 East 96th Street in Fishers, Indiana. He was the first team chiropractor for the Indianapolis Colts (1995-2008). In 2002, he helped organize chiropractors working with professional football teams to establish the Professional Football Chiropractic Society.

He is a Certified Chiropractic Extremity Practitioner (C.C.E.P.) and a Certified Chiropractic Sports Physician (C.C.S.P.). For more information or to attend our free health information workshops, call 317-841-2700.

Announcement: Holy Cross Lutheran Church is a place where God’s people connect with God, with each other, and together connect with the community to share God’s love and forgiveness for everyone. The Sharing Place is an outreach of Lutherwood and Lutheran Child and Family Services providing free food and clothing to families referred by caseworkers, township trustees, pastors, or other social service organizations at 5321 East 42nd Street.

Conducting the 8th Annual

The course begins in the parking lot of the church at 8115 Oaklandon Road, proceeds north to The Highlands at Geist, meanders into Admirals Landing and then passes through Crystal Pointe returning through The Highlands to the church. Lawrence Police will be assisting with traffic control but no roads will be closed for this hour long event, so please be careful of our participants if you drive through the course at that time.

“Neighbors Sharing with Neighbors 5K Walk / Run”

Better yet - join us!

Holy Cross Lutheran Church Benefiting The Sharing Place

Saturday 29 October 2011 at 9 AM. Registration opens at 8 AM.

Entry fee of $10 per person or $30 per family includes a T-shirt while supplies last and medals for the first three finishers in each division.

Additional information and entry forms are available on line at http://hclc.info/Ministries/Ministry_Teams/5k_Run_Walk/5k_run_walk.htm or contact Eric Henricks at 317-445-4802.

4th Anniversary EDITION

www.activelifeguide.com |

September 2011 |

activelife Guide 7

LETTER FROM THE EDITOR

activelife Guide

Your guide to a healthy lifestyle

Improving Athletic Performance

EDITOR - IN - CHIEF EDUARDO PEÑA

ASSOCIATE EDITOR KIM BRENTON

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS ETHAN WAGNER CORY BLACK AMANDA DORMAN CHUCK LEHMAN CLIFFORD W FETTERS ROBERT PRATHER STACEY CONRAD DALE GUYER

Not Just for Athletes

PUBLIC RELATIONS DIRECTOR

W

LAURA MARENCO

PHOTOGRAPHER DAN BRAND

hether you’re

would like to see more or less of. Shoot us a

a recreational

line at editorial@activelifeguide.com.

athlete, a fulltime fitness

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

Can’t wait to hear from you!

ACCOUNT EXECUTIVE DEBBIE SAPPER dsapper@activelifeguide.com Phone: 317.507.5652

professional, or a busy

And remember—be active, live well!

DESIGNER

parent, improving athletic performance

ROGER PALAO

can benefit your everyday activities. Upon

Kim Brenton

improving your athletic performance,

CIRCULATION ACTIVE LIFE GUIDE CORP.

ASSOCIATE EDITOR

you’ll also likely have increased energy, a stronger core, and burn more calories in the

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

process!

COMMENTS & FEEDBACK

In this month’s issue of activelife Guide,

editorial@activelifeguide.com

you’ll meet our activelife in the spotlight,

SUBSCRIPTIONS

Michael Sapper—CPA by winter, triathalon

admin@activelifeguide.com

and adventure-racing athlete by summer

_________________________

and fall. Find out how this busy accountant

BE ACTIVE, LIVE WELL _________________________

finds balance in his busy, active life. We’d

© 2011 activelife Guide Corp.

6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689

also like to introduce you to our newest fitness model, Lisa Perry, who will be showing you a great core workout you can

activelifeguide.com

do from home.

activelife Guide is published monthly

Inside this month’s issue of activelife Guide,

by activelife Guide Corp. 6037 Saw Mill Dr., Noblesville, IN 46062; Copyright by

you’ll also find information on prostate

activelife Guide Corp. activelife Guide

cancer, childhood obesity, and even a

is a registered trademark of activelife Guide Corp.

healthy recipe that will give you loads of

activelife Guide strongly recommends

energy! Get ready! Jump into fall with a

that you consult with your physician

fresh, activelife start!

before

beginning

any

exercise

program. If you follow these fitness

As always, we love to hear from you! Tell us what you love, what you hate, and what you

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.

8 activelife Guide |

September 2011

|

www.activelifeguide.com

By Robert Prather, DC, DABCI, BCAO, LAc

Health

Backpack Misuse Can Equal Chronic Back Pain

B

ack pain is pervasive

no more than 10% of the child’s

backpack around by

among American

body weight and urging the use of

one strap can cause

adults, but a new

ergonomically correct backpacks

the disproportionate

and disturbing

are possible solutions.

shift of weight to

trend is emerging. Young children are suffering from back

one side, leading

What Can Parents Do?

pain much earlier than have

to neck and muscle spasms, as well as

previous generations, and the

The ACA offers the following

use of overweight backpacks is a

tips to help prevent the needless

contributing factor, according to the

pain that backpack misuse might

• Wide, padded

American Chiropractic Association

be causing the students in your

straps are very

(ACA). In fact, the U.S. Consumer

household.

important. Non-

Product Safety Commission reports

low-back pain.

padded straps are

that backpack-related injuries sent

• Make sure your child’s backpack

uncomfortable and

more than 7,000 people to the

weighs no more than 5% to 10% of

can dig into your

emergency room in 2001 alone.

his or her body weight. A heavier

child’s shoulders.

backpack will cause your child In my 25 years of practice at

to bend forward in an attempt to

• The shoulder

the Prather Wellness Center, I

support the weight on his or her

straps should be

have noticed an increase in the

back, rather than on the shoulders,

adjustable so the

number of young children who are

by the straps.

backpack can be

complaining about back, neck, and

fitted to your child’s

hallways, resulting in dangerous

shoulder pain. One of the questions

• The backpack should never hang

body. Straps that are

I ask them is, “Do you carry a

more than four inches below the

too loose can cause the backpack

backpack to school?” Almost

waistline. A backpack that hangs

to dangle uncomfortably and can

always, the answer is yes.

too low increases the weight on the

cause spinal misalignment and pain.

If you or your child experiences

• If the backpack is still too heavy,

from backpack use, call your

shoulders, causing your child to This new back pain trend among

lean forward when walking.

youngsters isn’t surprising when

talk to your child’s teacher. Ask if

trips and falls.

any pain or discomfort resulting doctor of chiropractic. Doctors of chiropractic are licensed and trained

you consider the disproportionate

• A backpack with individualized

your child could leave the heaviest

amount of weight they carry in their

compartments helps in positioning

books at school and bring home

backpacks, often slung over just

the contents most effectively. Make

only lighter handout materials or

one shoulder.

sure that pointy or bulky objects are

workbooks.

treatment for children. In addition,

• Although the use of roller packs—

prescribe exercises designed to help

rest on your child’s back.

widespread, in fact, that the

backpacks on wheels—has become

California State Assembly passed

• Bigger is not necessarily better.

popular in recent years, the ACA

legislation that would force school

The more room there is in a

is now recommending that they be

districts to develop ways of

backpack, the more your child will

used cautiously and on a limited

reducing the weight of students’

carry, and the heavier the backpack

basis by only those students who

backpacks. Similar legislation is

will be.

are not physically able to carry a backpack. Some school districts

being considered in New Jersey as well. The ACA believes that

• Urge your child to wear both

have begun banning the use of

limiting the backpack’s weight to

shoulder straps. Lugging the

roller packs because they clutter

4th Anniversary EDITION

www.activelifeguide.com |

ages and will use gentle types of doctors of chiropractic can also

packed away from the area that will The problem has become so

to diagnose and treat patients of all

children develop strong muscles, and they can instruct them in good nutrition, posture, and sleeping habits.

Listen to archives of Dr. Prather’s radio show, “The Voice of Health,” online at www.TheVoiceOfHealthRadio.com.

September 2011 |

activelife Guide 9

Whatever your adventure...

Maximize your potential and Optimize your health with

The Guyer Institute.

COMPLIMENTARY CONSULTATION

15% OFF

with Pharmacist*

Supplement Purchase*

*Please call our office to schedule, through October 31, 2011

*Valid for new clients only please, through October 31, 2011

• Full-Time Pharmacist on Staff to answer questions • Physician-formulated private line of products • Tested by Outside Lab for Purity and Quality Assurance • Pharmaceutical Grade Supplements 836 E. 86th Street, Indianapolis, IN 46240

www.guyerinstitute.com

317.580.WELL

For the Supplement Store

317.580.PILL

By Dale Guyer, MD

Health

Optimizing Your Athletic Potential

Endocrine or hormone balance. As individuals age, levels of hormones become generally depleted. Some will tend to deplete quicker than others. Hormones such as DHEA, growth hormone, thyroid, and testosterone, are primary metabolic regulators, and as those levels decline, metabolism and athletic performance on physical endurance and capacity overall tend to diminish globally.

In addition, many people will note chronic soreness with exercise by virtue of very poor body repair mechanisms biochemically. While most people would expect to note hormone level of decline starting at about the late 30s to early 40s, it is not unusual that individuals in their late 20s and early 30s are already starting to see some decline and loss. Some can be catalyzed by significant life stressors, generalized poor nutrition, improper sleep, and other limiting factors. Testing those levels is very important, but testing does not always provide the complete picture. One must recall that hormone levels, like any other lab test, only provide a usual range relative to the general population. Many people will have deficiency symptoms, even though they fall within normal range. For example, an average testosterone level for a male is usually somewhere between 350 and 1000, but the average male, even with a level of 400-450 will usually demonstrate symptoms of low testosterone, including decreased physical endurance, increased body fat, general decrease in motivation, decreased libido, decreased strength, and decreased sense of well-being and impaired memory, and a general trend toward a melancholy mood.

Optimal testosterone levels for most men will be in the 700-800 range in a more idealized state. The same is true with other hormones, including thyroid. Very often many people with a subclinical low thyroid condition will note decreased energy, weight gain, dry skin, brittle nails, decreased, nonrestorative sleep, poor exercise tolerance, fuzzy thinking, and so forth.

A standard blood test for thyroid function often will come back normal, at least for some years

4th Anniversary EDITION

until depletion becomes typical for a textbook range. That said, most people, even with a normal level, will start to exhibit some quality of these symptoms and often respond very favorable to optimization of thyroid hormone levels.

Electrolytes. Mineral electrolytes and chelates, such as potassium, magnesium, manganese, copper, zinc, strontium, etc., are all absolutely essential for the normal production of energy and physical activity. Magnesium and potassium, in particular, are directly related to the energy producing pathways at the cell level.

Magnesium, itself, participates as a cofactor in well over 300 cataloged enzyme reactions within the cell, meaning that those enzymes would not be able to function without adequate magnesium being present. One particularly novel form of these two minerals that has been used in energy enhancement and sports performance is potassium/magnesium aspartate.

This particular form, historically in the 1960s, was a prescription medication originally marketed “tired housewife syndrome.� While a politically incorrect diagnosis these days, given the fact that it is a natural substance that had been available over the counter, marketed under brand names over the last three decades, supplementation as a general rule often tends to help improve energy, decrease tendency for muscle cramps, improve athletic performance and endurance.

Adrenal Function. For many individuals, optimal regulation of cortisol, by virtue of the adrenal system, tends to be diminished.

This system in our body is in part our main mechanism that allows adaption to physical stress and tolerance. Depletion of this system tends to set the course for chronic inflammation and poor energy level using adaptogenic supplements which contain an array of herbal and antioxidant products, such as Max-Adren, can significantly enhance overall energy and even in the context of the average busy

www.activelifeguide.com |

executive who needs a little lift or boost through the day, those products seem to be very helpful.

Mental Focus and concentration. One element of sports and athletic performance often overlooked is the necessity of adequate cerebral function and ability to stay focused and maintain normal cognitive endurance.

Compounds that seem most effect enhancing this capacity are those that operate as precursors to neurotransmitters, such as norepinephrine and dopamine, those that include the amino acids, phenylalanine and tyrosine, often used in combination, and sometimes as vitamin B6, which acts as a cofactor for the enzymes which convert those amino acids to their respective neurotransmitters. Those tend to help overall with focusing, concentration, general endurance and attention. Another novel compound, Piracetam, has a severaldecade history of being used as a cognitive and sports enhancement supplement. It is a compounded prescription medicine in the United States, which we have used at the office for many years, and in the rest of the world, as a common prescription medicine available at most pharmacies throughout Europe. It is a unique compound that virtually has no side effects but has been shown in animal models to increase intelligence and increase brain repair processes in neurodegenerative disorders or developmental delay disorders. In the average healthy person, it seems to improve athletic performance by virtue of enhancing oxygen uptake at the cell level and increasing ATP and energetic cofactor synthesis. Usual dosage range, using a 500 mg capsules is three to six daily, which could be divided in two doses.

Often times loading doses of 8-10 capsules daily are done for the first three to five days.

Also on occasion, IV formulations are suitable as a direct and significant enhancement, and cofactors that seem to work synergistically with Piracetam, such as DMAE and Hydergine, are often significantly beneficial.

September 2011 |

activelife Guide 11

By Ethan Wagner, CERF, CFM, ABEM

Health

T

here are many

the range is extremely wide.

adrenals, found above the

along with DHEA deficiency.

recurring themes in

I like to think of this as a

kidneys, are an intricate part

The result is hormonal

medicine, and in the

grading bell curve. With

of the hormonal symphony

imbalance and fatigue

specialty of age management

this in mind, normal can be

that regulates our response

throughout the day, constant

medicine, fatigue is a

anywhere from a D to an

to fatigue. When the body

mental fog, and continued

complaint that appears again

A, with the average being a

reacts to stress, cortisol can

chronic illness.

and again. Fatigue, while

C. Who wants to be a C? If

cause an imbalance with

common as a complaint, has

the patient is symptomatic

another stress protector,

Lastly, sex hormones such as

many factors with primary

and in the C range, then

DHEA. The result is fatigue

testosterone, progesterone,

and secondary

and estradiol play

causes. In this article,

an intricate role in

I will briefly explain

the energy balance

the role of many of

in the body. Relative

our body’s hormones

deficiencies lead to

that, when out of

extreme fatigue,

balance, may lead to

loss of lean muscle

fatigue, depression,

mass, and loss of

loss of libido, and

libido. Each needs

vitality.

to be measured and addressed to

Thyroid hormone is

fully understand the

a common “go-

intricate balance that

to” hormone in

our body craves in its

the assessment of

attempt to react to

fatigue. Over and

the stressors of daily

over again, patients—many

consideration needs to be

in the late afternoon and

of them women—complain

placed upon treatment of this

chronic illness throughout the

of fatigue, yet they are told

condition. Normal, therefore,

year. The worst-case result is

their thyroid is normal. We

can be suboptimal.

considered “adrenal fatigue.”

Skin Med Spa in Fishers at

This concept focuses on the

576-1114 and schedule your evaluation today!

in medicine know, however, that when we look at ranges

Another area of assessment

relative lack of production of

of what is considered normal,

is the adrenal gland. The

cortisol throughout the day,

12 activelife Guide |

September 2011

|

www.activelifeguide.com

life in the 21st century.

Contact Dr. Wagner at Simply

4th Anniversary EDITION

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

Located at

Simply Skin Medspa

longer and better.

in

Fishers

317-752-8958

Lifestyle and Hormonal Optimization Dr. Wagner CERF/CFM certified in Age Management Medicine and board certified in Emergency Medicine

Your path to success in regaining vigor and a zest for life starts with a G.A.M.E PLAN. INDIVIDUAL PROGRAMS: Nutritional | Exercise | Vitamin Supplement | Hormone Replacement

drwagner@geistagemanagement.com

www.geistagemanagement.com

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

Look amazing this summer.

UNIVERSITY DERMATOLOGY CENTER

Offering Treatment of: Moles, Warts, Acne, Dark Spots, Age Spots, Dry Skin and Spider Veins

Alexander Zemtsov M.D.

FREE

COMMUNITY HEALTH PAVILION 13121 Olio Road, Fishers

Skin Cancer Screening Limited time offer University Dermatology Center Expires 9/30/11

765-747-6090

OR 1-800-450-4548

In case of an emergency, our doctors can be reached 24 hours a day

WE ACCEPT ALL PRIVATE INSURANCES

FOR YOUTH DEVELOPMENT FOR HEALTHY LIVING FOR SOCIAL RESPONSIBILITY

FOR YOUTH DEVELOPMENT FOR HEALTHY LIVING FOR SOCIAL RESPONSIBILITY

JOINING THE YMCA JOINING THE YMCA IS GOOD FOR IS GOOD THE HEARTFOR

THE HEART

At the YMCA, we exist to strengthen community. Together with people like you, we nurture the potential of kids, help people improve their health, and provide opportunities to give back and support neighbors.

At the YMCA, we exist to strengthen community. Together with people like you, we nurture the potential of kids, help And create meaningful change not only for you, but also for your community. people improve their health, and provide opportunities Multiple of Greater Indianapolis to give YMCA back and support neighbors.

So join our cause.

branch locations to serve you!

So join our cause.

For facilities and programs, please visit or call:

www.OurCauseIsYou.org 317.266.9622

And create meaningful change not only for you, but also for THE YMCA OF GREATER INDIANAPOLIS your community.

Multiple YMCA of Greater Indianapolis branch locations to serve you!

Is Your Blood Pressure or Cholesterol Too High?

Are You at Risk for Diabetes or Osteoporosis?

For facilities and programs, please visit or call:

www.OurCauseIsYou.org

4

The components of our program will get you 317.266.9622 healthy and change your life!

1. Weight Training 2. Cardio THE YMCA OF 3. Nutrition GREATER INDIANAPOLIS 4. Accountability Work with one of our expert personal trainers in a small group of 1-4 women for as little as $19/session.

IndyKidsDirectory_2011May.indd 1

5/5/2011 1:32:11 PM

CARMEL LOCATION

GEIST LOCATION

1400 South Guilford, Suite 130 B Carmel, IN 46032

317-641-8600

SMALL GROUP PERSONAL TRAINING

www.getinshapeforwomen.com

11720 Olio Road, Suite 800 Fishers, IN 46037

317-641-8600

By Amanda Dorman

W

Eating Healthy for Energy!

hether it’s a late night, early morning, or a busy workday that has sapped your energy, the forecast for the rest of the day is bleak: serious yawning, followed by a trip to the nearest coffee shop. But before reaching for that Starbucks latte, think about this: There is a better way to wake up, and it doesn’t involve overpriced coffee. Instead, eat smart.

To get these benefits and to prepare the body for the day, Dr. Frank recommends avoiding refined carbohydrates, such as white bread and white sugar.

These have a high glycemic index, which can cause spikes and dips in blood sugar levels. The best carb choices for breakfast are natural, whole-grain breads and cereals.

Add a low-fat protein, such as yogurt, cottage cheese, or skim milk, and watch fat intake and meat consumption.

You are what you eat, and if you aren’t fueling with the proper nutrients, it can create an energy void. A lack of energy can be caused by many factors, but experts say poor nutrition is a big culprit.

Snack Smarter

Eat Breakfast Research shows breakfast improves alertness and concentration; helps shed pounds by preventing overeating during the day; and prevents obesity, diabetes, and heart disease. When you wake up in the morning, you haven’t eaten for at least eight hours. Your blood sugar level is at its lowest ebb, and now it’s time to fuel up. “I recommend eating when first waking up because the body’s natural surge of cortisol occurs in morning, and that enhances metabolism,” says Dr. Emily Kaufman Frank, MD, internist at Pike Medical Consultants. “I believe in the 4030-30 plan: 40% carbohydrates, 30% fat, 30% protein.”

4th Anniversary EDITION

It turns out that snacking may not be such a bad idea. Eating every few hours helps the body use nutrients more efficiently by keeping blood sugar levels steady, reducing stress on the digestive system and decreasing hunger.

Eat small meals and snacks every three to four hours, instead of a few large meals. This mini-meal plan is a super energy booster because it’s putting energy into your body right when it’s needed.

“Keep your snacks to 100–200 calories,” Dr. Frank says. “I always prepare fruit for the day and leave the house with a Tupperware of pre-sliced fruit.”

Dr. Frank recommends cutting up a peach and nectarine or a peach and grapes. For a portable snack, Dr. Frank suggests an orange.

In her blog post “Orange You Amazing!” Dr. Frank suggests skipping the pre-packaged protein bars loaded with chemicals and,

instead, picking up the “perfect food”—a high-fiber, inexpensive, 50-calorie orange.

Complex Carbohydrates and Sugar If you crave carbs, choose whole-grain bread, cereal, or fruit. Raw carrots and sugar snap peas provide a crisp, satisfying crunch and won’t sap energy. For maximum energy throughout the day, avoid foods that are heavy in simple sugars, such as cookies, pastries, candy bars, and sodas.

These foods can cause blood sugar to spike and plummet, leading to fatigue, moodiness, and low energy levels. Dr. Frank suggests decreasing all forms of refined sugar, especially those with highfructose corn syrup.

“A sweetener is a sweetener,” Dr. Frank says. “There are those people who jump on the agave nectar bandwagon or honey bandwagon, but it’s all the same.

If you’re going to have sweeteners that are empty calories, one is equal to the other, though agave nectar may have less of an effect on blood sugar overall, and it also has a lower glycemic index.”

Drink Up Two-thirds of the human body is made up of water. Even mild dehydration can lower your blood pressure and lead to sluggishness and fatigue. Dehydration can be subtle. At first, it’s a dragged-out feeling, a lack of energy; or it

www.activelifeguide.com |

Nutrition

can be a headache, which dieters often associate with low blood sugar. A glass of water might cure these head pains better than food. Drinking eight 8-oz glasses of water each day is a good way to prevent dehydration and optimize energy throughout the day. To adequately get your hydration needs, the American Dietetic Association suggests carrying around a bottle of water or replacing your afternoon soft drink with water.

Dr. Frank recommends focusing simply on getting an adequate amount of liquids on a day-today basis. “I believe all liquids count. Whether coffee, Diet Coke, lemonade, or water, it all counts. I even think caffeine counts—even if it is a diuretic,” Dr. Frank says. Most experts agree that you should consume caffeine in moderation (no more than four cups of coffee a day).

When consumed in moderation, caffeine’s stimulating effects can boost your energy levels and give you a feeling of increased alertness.

Striking the Optimal Energy Balance You don’t have to make drastic changes to your diet to increase energy levels. Chances are you’re already eating many of the foods best suited for daylong energy.

It’s simply a matter of planning: eating foods at the right time, in the right amounts, and in the right combinations.

September 2011 |

activelife Guide 15

By Cory Black

Fitness

Increase Your Athletic Performance! acids and beta-oxidation. In a 1998 study, Dr. Edmond Burke demonstrated how these two adaptogenic herbs improve the efficiency of oxygen transfer in the cell, leading to improvements in oxygen uptake and VO2 max.

Decrease the Burn We all know that burning sensation in our legs, often known as the lactic acid burn, that holds us back. Lactate, or lactic acid, was once thought to be a waste product, but we have found that is a key carbohydrate source that fuels our muscles during short sprints and is used for energy bursts.

Our body can produce too much lactate for fueling our muscles, especially when we

L

first start a high-exertion activity, as it tries to keep up and anticipate our energy needs.

et’s face it. A lot separates

Improve Oxygen Uptake

The result is that, eventually, excess lactate

most of us ordinary beings from the elite athletes at the

We know that the more oxygen our body can

gives rise to a burning sensation as the lactate

top of the podium. Some of

uptake and utilize, the greater our level of

becomes acidic, which, unfortunately, also

it is expert coaching, some

performance will be during aerobic activities

leads to limbs that feel depleted and actually

of it is years of dedicated training, and some of

such as running or cycling. The herb Rhodiola

have reduced muscle strength. The situation

it just comes down to the cards dealt from the

and the fungus Cordyceps are common to

doesn’t reverse quickly. The more lactic acid

gene pool. When it all comes together, you see

Tibet. Their benefit for improving athletic

that builds up, the more acidic our muscles

people do some amazing things. Take Michael

performance originally became known through

become, and the more difficult it is for our

Phelps, who almost seems built to excel at

their use by Sherpas to help them climb Mt.

body to flush the excess lactic acid out.

swimming, with a freakishly large wingspan;

Everest without using supplemental oxygen to

or Lance Armstrong, whose heart can beat

adapt to the high altitude. Both Rhodiola and

One way to beat this is to take a supplement

more than 200 times per minute, putting him

Cordyceps have been confirmed by clinical

containing lactate prior to an event, in order

in a club of maybe a hundred human beings on

research to be effective adaptogens for athletes

to raise the level in our blood. This primes

this earth.

to increase oxygen utilization, uptake, and

muscles to consume lactate instead of over-

anaerobic threshold.

produce, and it essentially tricks the body into

While we may wish we could change our

accumulates and builds up in our muscles. This

raising the lactate threshold. It is an easy and

genetic makeup, we can maximize what

Some notable studies have confirmed the

natural way to reduce the burn for activities

we currently have with proper nutrition.

benefits of Rhodiola and Cordyceps for athletic

like skiing, biking, and running, and it can help

Key nutrients work naturally to improve

performance. In June 2002, Dr. Rulin Xiu

keep you running stronger for longer.

the performance of our body for athletic

was awarded a patent for her work showing

performance. Additionally, there are natural

Rhodiola’s ability to oxygenate blood. Clinical

You can’t change genes, and there are no

supplements that are being proven to increase

studies on Cordyceps have proven its ability

results without some training, but there are

oxygen uptake and help beat the lactic acid

to increase endurance through more efficient

many ways you can increase your athletic

burn.

enzyme activity, mobilization of free fatty

performance through nutrition.

16 activelife Guide |

September 2011

|

www.activelifeguide.com

4th Anniversary EDITION

{balance + healthy metabolism} + Supports hormonal balance and healthy metabolism + Naturally and beneficially balances estrogen, testosterone, and progesterone in men and women + Provides estrogen metabolites that function as antioxidants and reduce the effects of aging

{reduce body fat} + Reduces stubborn body fat around the core, as well as hips, thighs, and buttocks + Supports lean muscle for a toned and lean body + Clinically proven and safe for body fat loss

Take 20% Off Any puretherapy Purchase!

No Hassle, Just Mention this Ad. Promo Expires September, 2011.

Health

T

O

ake a look around your local school playground and the epidemic is obvious. Nearly one-third of all American children are considered obese. Consequently, children are developing diseases that previous generations saw only later in life. Adult-onset diabetes, cardiovascular disease, osteoarthritis, hypertension, stroke, and neuropathy are being diagnosed in today’s children. The primary cause of this epidemic is the horrendous standard American diet. We have now entered the second generation of children raised on “unreal food.” Processed foods are designed for our convenience and for increased profit margins of giant corporations. In order to maximize shelf life, enzymes that help digest food must be destroyed; nutrients and other minerals must be removed; and sugar, partially hydrogenated fats and oils, and a vast array of chemicals are added to make this “food” palatable. Experts now believe that only 2% of American children consume a truly healthy diet. Our children are among the most overfed and undernourished children in the world. Combine a horrible diet with severe inactivity, and you’ll find many very unhappy, unhealthy, overweight children.

to stop over-scheduling ourselves and our children and take time to prepare nutritious meals. The whole family can get involved

in meal preparation, and parents can make it fun. Real food does spoil fast; therefore, someone needs to go to the grocery store at least twice a week. Shop the perimeter of the grocery store. This is where you will find the fresh foods. Do your best to pick out natural, organic, hormone- and preservativefree, non-genetically modified foods.

Concentrate on fresh fruits, vegetables, nuts, seeds, and meat. If it comes in a box, a bag, or a can, it is most likely processed and should be avoided. I prefer never to see more than 10% of total calories coming from sweets and desserts. I do recommend you

The solution is simple: Parents need to make healthy lifestyles a family priority. We need

18 activelife Guide |

September 2011

|

www.activelifeguide.com

By Clifford W. Fetters, MD

stringently avoid the most toxic foods. What I consider to be poisonous foods are most commercial sweets, baked goods, potato chips, commercial french fries, blackened meats, candy, high fructose corn syrup, soda, donuts, commercial salad dressings made with soybean oil, and anything that contains partially hydrogenated fats or oils. Children may not listen to everything a parent says—but they are always watching.

Parents that drink soda pop, eat junk food, and watch a lot of television set a poor example for their children.

We should encourage our children to be outside. Go for a walk together, a bicycle ride, or make a trip to the park, and encourage sports or an individual exercise program.

The key is to find activities that the children enjoy, and emphasis should be on creating a healthy lifestyle rather than on competition.

Healthy lifestyle needs to be a way of life.

Our children’s lives depend upon it.

Clifford Fetters is a medical doctor practicing functional medicine with his physician assistants Swathi Rao, Doug Ladika, and Karin Henderson. Health and Wellness of Carmel is located at 11900 N. Pennsylvania St., Carmel, IN 46032. Phone 317-663-7123.

Website: HWofC.com

4th Anniversary EDITION

• Concierge Personalized Medicine • Functional Medicine • Family Medicine • Nutritional Analysis • Supplement Pharmacy • IV Therapy • Bypassing Genetic Imbalance Through Nutrition

New Patients Welcome

CLIFFORD W. FETTERS, MD

of Carmel

11900 N. Pennsylvania St., Suite 200 | Carmel, IN 46032 | Phone: 317.663-7123 | http://www.hwofc.com

Adventures in P

Cover Story

F

MICHAE

or four months of the year Michael Sapper, a partner at Sapper and Bates, LLC, is a nose-to-thegrindstone CPA, working 80+ hours each week, handling the financial needs of individuals and small businesses—taxes, loans, acquisitions, payrolls— the list goes on. And in this technocentric world of which we are a part, there is often no escape from the office. “I once received a text message telling me to check my e-mail to look for a confirmation that a client had faxed me some materials,” Michael says, jokingly. Hectic schedule aside, Michael loves

20 activelife Guide |

what he does, deriving great satisfaction from helping people manage their financial lives.

But it is not Michael’s CPA work that has earned him a place in the activelife spotlight. While most of us dread the April 15th tax deadline as we might dread the plague, Michael sees the brighter side of that box on the calendar. “I consider April 15th to be my ‘parole date,’” he says with a grin. Suddenly, from out of the depths of endless work weeks, comes a ray of sunlight.

With taxes filed, the work drops off, and Michael is able to start really living. “I honestly don’t mind working so hard from December to April—it’s

September 2011

|

www.activelifeguide.com

the winter,” he says. It’s the summer and fall—particularly the fall—that Michael loves.

April to November is the time of year when a nose-to-thegrindstone CPA gets to cut loose, get outside, and get active!

In his 20s and early 30s, Michael participated in his fair share of triathlons. “I was a gymnast in high school and ended up with a couple of minor knee injuries,” he says.

Upon graduation, his doctor suggested he start cycling to build his quad muscles. “I just fell in love with it,” Michael tells me. He already was

running occasionally, and with his newfound love of cycling, he decided he might as well start swimming, too. Lo and behold, Michael soon found himself competing in triathlons.

His involvement in adventure racing happened by accident.

“I sort of stumbled into it,” he says. “My business partner was doing an adventure racing event, and one of his teammates couldn’t make it— so he asked me to fill in.” From that first AR event, Michael was hooked. “Triathlons are all about the individual. The team aspect of adventure racing really appealed to me right from the start,” he says.

Public Accounting

By Matthew Hume

EL SAPPER “Team dynamics are crucial— you can only race as fast as your slowest person. No one I race with has an ego. We sometimes have to carry each other’s backpacks if one of us isn’t well. We’ll sometimes carry along a tow system for bikes—if you have a section that needs a strong cyclist, you can attach the weaker cyclist to the stronger one for added support. It’s truly a group endeavor.”

For those unacquainted with adventure racing, Michael boils it down very simply as an “offroad team triathlon.” Groups of two to five, competing on

PHOTOGRAPHY BY DAN BRAND coed, all-male, or all-female teams, will bike, hike, run, swim, canoe, rappel, and navigate their way through the race—usually through dense forests, lakes, rivers, or rocky inclines—stopping in at checkpoints and marking passports, until all checkpoints have been reached, or until the race ends (if there’s even a designated end time). Shorter AR events will run a few hours; “expedition” style events can run several days. There are no set times for breaks, sleeping, or meals. Adventure racing is most certainly not for the faint of heart. (Take a look at the USARA website:

the first bulleted advantage to membership in the USARA is $25,000 in excess medical coverage for racers in USARAsanctioned events. On a lighter, but very practical note, members also receive 15% off on Action Wipes—the ultimate wet wipe.)

“Before the race begins,” Michael explains, “the teams are given maps. Each team decides how they will get to the places they need to go—they choose their own routes.”

With GPS out of the realm of possibility, adventure racers navigate using a map and compass. “Intelligence can

www.activelifeguide.com |

assist you against those who are more athletically inclined,” Michael says. “I had a friend who was pure horsepower who had beat me many times in purely athletic competitions; but I’ve beaten him in adventure racing. Strategy and intellect play a huge role.” Michael also points out that healthy eating takes a backseat to calorie intake while on an adventure race. “You eat whatever you can,” he says. “One guy I used to race with would get a cheese pizza, wrap it in foil, and take it with him on the race. Another guy ate energy bars. I tend to eat candy bars, Snickers, Pringles, foil packs of

September 2011 |

activelife Guide 21

Cover Story tuna…the key is to get calories into your system.” He’s even stopped at fast food joints in the middle of a race. And when time is of the essence, even a little white lie to a teammate can be permissible. In one of Michael’s races, one of his teammates was feeling sick and needed to lie down, but the team had 40 miles of cycling to finish in the last few hours of the race. Michael and his other teammates gave in and let him take a nap. “After we were sure he was asleep,” says Michael, “I moved his watch ahead half an hour and then shook him awake, telling him he’d been asleep for 20 minutes and they had to go on!” And so they did.

What I’m about to disclose about Michael may earn him some snide comments from readers that may not be as lucky as he. Michael doesn’t really watch what he eats.

Michael doesn’t really workout either. “I don’t workout to burn calories,” he says. “I do what I do because it’s fun. The calories I burn are icing on the cake for me.” Every Thursday, all summer long, he and some of his riding buddies go on a group bike ride—then they continue the fun by going out for a beer. “I do eat junk food—I like ice cream and french fries, deep-dish pizza, and freshbaked cookies. I just don’t do it every day, and I watch portion sizes.” OK, so he kind of watches what he eats. And he knows that exercise is key to enjoying his food choices.

“If I didn’t exercise so much, I might have a weight problem,” he says. Michael is certainly fortunate to like active living.

“I go running, biking, and canoeing in the summer and fall, and in the winter I go crosscountry skiing.” So don’t take

22 activelife Guide |

Michael’s attitude toward food as a free pass to eat whatever you want whenever you want it. With all of us, including Michael, it’s a balancing act.

“Eat responsibly,” he says. He recommends only shopping the perimeter of the supermarket.

“For the most part, everything in the middle is the processed food. The perimeter has your dairy, veggies, fruits—the good stuff.” He’s learned from his experiences that even so-called “healthy” foods are anything but. “So many of us turn to energy drinks—but my dentist advised that I avoid a particular

in adventure racing has accomplished so far. Shortly after his first exposure to adventure racing, Michael and a friend also involved in AR decided to create an AR charity event, and together, they founded the Indianapolis Adventure Race. Now in its 12th year (September 10th will mark that anniversary), Indianapolis AR has raised over $65,000 for its primary charities, American Brain Tumor Association (ABTA) and National Alliance on Mental Illness (NAMI). “A tumor took my father,” Michael shares. “In

“I tell my wife, though, that if she bakes five dozen chocolate chip cookies, she’d better put three on a plate for me and hide the rest!” one I like because it has a chemical that erodes enamel,” Michael says. So he doesn’t obsess over his diet. “I tell my wife, though, that if she bakes five dozen chocolate chip cookies, she’d better put three on a plate for me and hide the rest!”

Michael is a healthy, active individual. He’s quick, however, to assure those of us who are less active that you don’t have to bike or run to burn calories.

“Park two blocks away from work for starters,” he says.

“Healthy weight loss is about a pound a week, or 500 calories per day. Do a little bit here and there, and things will start to happen.” He reminds us that the weight we put on is put on over time, and it will take time to shed it.

Michael couldn’t be prouder of what his involvement

September 2011

|

www.activelifeguide.com

response, my family started Head for the Cure, an annual 5K run/walk held each May in Carmel, Indiana, which raises funds to support ABTA.” As for Indianapolis AR’s support of NAMI, Michael says that his wife Debbie and co-director Dave Kauffman, who both help with the race, lost family members to suicide. As director of Indianapolis Adventure Race and co-director of Head for the Cure, Michael has helped to raise almost a quarter of a million dollars to fight brain cancer and mental illness.

As if this weren’t enough to be proud of, Michael has twice been on a team that finished in the USARA national championships, as team captain and lead navigator both times; and he and his team placed sixth in a 24-hour race just a few weeks after losing his father. “It was in March

2004, and I was signed up with friends to do this 24-hour race a month later,” he remembers.

He told his team he couldn’t race, that he wouldn’t have the frame of mind to do it. “They were struggling to find another navigator, so Mom sat down with me and told me Dad would have wanted me to race.” That talk changed his mind, and with the original team intact, Michael proceeded to race what’s called a perfect race. “I’ve always made a mistake somewhere in the hundreds I’ve done,” he says. “But in this one, I didn’t have any errors at all.” He didn’t set out to race in honor of his father, but nevertheless, there may have been a spirit out there in the wilderness with him.

After 12 solid years of adventure racing, Michael is taking it down a notch—if you can call it that—and returning to triathlons. He was scheduled to participate in a sprint triathlon the weekend after our interview, and he’s planning to participate in the Muncie Half Ironman next summer. “I’ll definitely have to do some training for that one,” he says. After so many years of having to figure it all out on his own in adventure racing, he points out that triathlons have their accommodations. “I don’t have to worry about the equipment I need to pack. I have someone telling me which way to go—I don’t have to look at a map and think, ‘Is this the intersection where we need to head east?’ With adventure racing, it’s think, think, think. In the triathlon, I’ll hop on my bike and ride!”

Makes me wonder, though, if there’s any fast food stops along the triathlon route.

k

Fitness

k

Connection:

Getting more out of your workouts

k

M

any of us will go to

How do you start this connection?

the

It is as simple as posing in front

gym

of a mirror. Try to connect with

and simply rush through sets,

a particular muscle on your

chat with our neighbor on the

body when posing in front of a

next bench over, and simply go

mirror, and see if you can get

through the motions because

it to contract and then release.

we want to get it over with.

Then you need to apply this in

Big mistake! By doing this, we

the gym. It will require slowing

simply miss out on getting the

down your lifts and lightening

full benefit of our exercise, and

the load so that you can feel the

even worse, we invite injury.

muscle working while moving.

Seems like “correct form” is

Over time, you will have greater

almost an art when it comes

control over the area being

to weight training; in order

worked.

to reach your goals (adding muscle, leaning down, muscle

For example, when you do a

definition, etc.), you must really

leg-extension exercise, focus on

focus on the muscle you are

your quadriceps contracting at

working. This is something

the top of each rep. Make sure

called the mind-to-muscle

you are keeping your toes up

connection, or as experts call

so that you can get even more

it, neuromuscular control, or

out of your contraction. Hold

neuromuscular concentration.

for a count, feel the burn, and

If you are simply going through

slowly bring the weight down

the motions, you will not be

to starting position so that you

maximizing your results.

are also getting the benefit of the eccentric (lengthening of the

All lifts start with the brain.

muscle) phase of the exercise.

The brain directs the muscle through nerve impulses to push

I suggest looking for pictures,

or pull, and then the pulses,

if you haven’t yet, of the

depending on their frequency

different muscle groups so you

and strength, can be a big factor

know what you are working. If

in how much force you may

you simply don’t know which

apply on a given lift. You must

exercises target certain muscles,

picture the explosion of energy

hire a personal trainer to teach

that is needed in each muscle

you an effective workout and

group to get that last rep, push

proper form.

the last few inches, pull that dumbbell all the way up on

Use the mind-to-muscle

the concentration curl, or press

connection from now on—and

that bar up and over the head

make every workout count!

on a military press. Nothing else matters. You hear nothing.

You see nothing. All you do is CONNECT!

4th Anniversary EDITION

By Laura Marenco, PT Learn more at www.lauramarencofitness.com

www.activelifeguide.com |

September 2011 |

activelife Guide 25

By Chuck Lehman

Health

A

new survey indicates that almost 70% of men have an easier time taking care of their cars than their own

could be easily treated go undiagnosed because changes happen gradually and life goes on.

Just starting with the basics of having regular exams is critical to maintaining good health.

health.

The survey of 501 men, ages 45 to 65, which was commissioned by the Men’s Health Network and drug maker Abbott, also found that more than 40% would be more likely to address car issues than health issues. Moreover, 28% don’t visit the doctor regularly, and 56% said they were more worried about their spouse’s health than their own.

Most often, such a checkup begins with some very common tests that doctors highly

most obvious concern is sexual dysfunction.

A CBC (complete blood count) tests for a full array of blood disorders that includes signs of leukemia, anemia, blood clotting, as well as ability to fight diseases. In all, it covers 20 markers that can discount or confirm that other risks may be apparent with further examination.

A Man and His Car

i

Why wouldn’t a man love his car when it tells him everything that’s going wrong.

Warning lights appear at the slightest risk of an engine problem as the message flashes in the instrument cluster. Tire pressure is monitored in every wheel, and regular maintenance codes appear with advanced alerts of the service needed. No real man is going to ignore these car “health” warnings, especially when he can schedule service before breakfast or even after work.

The chemistry panel checks for elevated blood sugar levels, liver and kidney function, renal function, and electrolyte levels. The urinalysis tests for substances that can indicate metabolic problems or kidney disorders.

recommend. For men, these include a cholesterol test, testosterone test, a CBC, a PSA, a chemistry panel, and a urinalysis.

Whether it’s perception or reality, men tend to think it’s more difficult to do their own health checkup and hesitate to make an appointment.

Ask the average 50-year-old and he may tell you he hasn’t been to a doctor in five years.

The fact is, we all need regular medical checkups.

Men aren’t electronically wired to detect issues like their car is, and there is no instrument cluster to shout warnings. Many symptoms that

26 activelife Guide |

September 2011

The PSA test determines the levels of prostate specific antigen. Elevated levels can be an indication of an enlarged prostate or prostate cancer. This basic test has proven to be one of the best earlier indicators of this form of cancer, and it is recommended for men over 50.

Periodic tests are recommended, with more frequency as age increases.

|

The cholesterol test checks the LDL and HDL levels, as well as triglyceride levels, to assess the risk of coronary heart disease and stroke. Millions of men are estimated to have low testosterone, but it may be overlooked because the symptoms are subtle and similar to others conditions. This can lead to decreased muscle mass, loss of body hair, decreased bone mineral density, or increased body fat. The

www.activelifeguide.com

With the results of these six tests, your doctor gets a clear overview of your general health. They provide a thorough look into multiple body functions to assess the risk of many disorders.

Just like with your car, regular checkups are required to keep you running smoothly and prevent major “repairs” down the road. Just because the warning lights are not going off doesn’t mean that everything is perfect. So make the manly decision to call and schedule that appointment. Take care of your body even better than you do your car.

4th Anniversary EDITION

Sign up online to receive our monthly newsletter, including a link each month to our online version.

BE ACTIVE LIVE WELL

LOOK FOR MORE: • Workout Videos

• Events

• Fitness Tools

• Recipes www.activelifeguide.com

Follow us on:

Training

Core

PHOTOGRAPHY BY DAN BRAND

Workout

For more routines you can do at home, visit activelifeguide.com 28  activelife Guide |

September 2011

|

www.activelifeguide.com

Welcome Lisa Fitness Model Lisa Perry joins the activelife Guide family.

Strengthen your midsection with this routine!

TURN THE PAGE FOR MORE. www.activelifeguide.com |

September 2011 |

activelife Guide 29

A Training

B

1. Stability ball roll-up with twist a TARGET MUSCLES: obliques, rectus abdominis, transverse abdominis SET UP: Start with your hands on the floor, your calves resting on a ball. Angle your hips to the right [A].

2. Kick-out

a

EXECUTION: Draw your knees toward your right elbow [B], then extend. Repeat, drawing your knees to the left. Alternate sides with each rep.

TARGET MUSCLES: lower abs SET UP: Lie on your back and bend your knees to a 90-degree angle. Keep arms and hands by your side, palms down on the floor [A].

EXECUTION: While contracting your abs, extend both legs to a 45-degree angle [B]. Hold for a second, return to start position and repeat.

A

B

3. Stability ball leg lift a TARGET MUSCLES: rectus abdominis, transverse abdominis SET UP: Start by lying faceup on the floor with a stability ball between your ankles, legs straight and on the ground. Press your palms into the floor a few inches away from your hips for greater stability.

Squeeze the ball and lift it, bringing it perpendicular to the floor.

EXECUTION: Still squeezing the ball, slowly lower your legs toward the ground, keeping your legs straight as you move. Be sure not to touch the ball to the floor at the bottom of your rep. Lift it slowly to return to the start.

B

a

4. Bicycle crunch

A

TARGET MUSCLES: internal and external obliques, rectus abdominis, transverse abdominis SET UP: Lie faceup with your knees bent, calves parallel to the floor and fingertips placed lightly behind your head [A].

a

5. Plank

EXECUTION: Lift your upper back from the floor, directing your left elbow to your right knee as you extend your left leg [B].

Repeat on the opposite side for one rep.

TARGET MUSCLES: Erector spinae, rectus abdominis, transverse abdomis SET UP: Lie on the floor on your stomach with your elbows directly below your shoulders and legs extended.

Your forearms are flat against the floor and your toes are curled under so that your heels are pointed toward the ceiling.

EXECUTION: Keeping your body straight and abdominals tight, hover off the floor so that your body weight is supported by your arms and feet. Hold for as long as you can (commonly 30 to 60 seconds is the norm). Continue to breathe the entire time.

activelife’s Success Story

By Kim Brenton

Start Now

AFTER

“Don’t wait until Monday, or next week, or the next whenever to start over—you always have a choice, and you don’t have to wait to make it.”

BEFORE

Age: 43 Height: 5’ 10” Weight before: 367 lbs Weight now: 247 lbs Location: Sheridan, IN Occupation: Service Support Favorite exercise: Zumba Favorite clean meal: Garlic–seared chicken, brown basmati rice, oven–roasted broccoli, and fruit.

L

izz Bertrand’s life was set on cruise

waiting for her take-out (opting for a steamed

control. She would mindlessly glide

entree with sauce on the side to make a

through each day, half aware of what

usually unhealthy choice a bit healthier),

was going on around her. She woke

she noticed the Revel Fitness next door to

up with just enough time to get dressed for

the restaurant. Revel Fitness is an exercise

work and no time for breakfast. She’d have a

studio that mainly teaches Zumba.

frozen meal, fast food, or unhealthy leftovers for lunch and dinner. She led an overall sedentary lifestyle, staring at a computer screen for hours

Lizz stood outside watching one of their classes.

both at work and home, followed by hours in

She noticed how much fun it looked like all the

Lizz has made great strides to overcome some

front of the TV in the evenings, and weekends

people were having. “Sweating AND smiling?

major obstacles. She says that the hardest part

spent lying around the house in her pajamas.

Unheard of!” thought Lizz. One of the owners

of her journey has been saying no to her mother,

of Revel Fitness came out and invited her to

who lives with her and regularly asks her to go

come in and join them. She declined at first, but

off of her healthy diet. Lizz is able to stay on

the owner was persistent; and that very night

track because she now knows how great it feels

Lizz checked out the studio—that changed

to finally have the energy to go out and do things.

everything! Although she only went a couple

Prior to her healthy transformation, Lizz was not

of times in November and December, Zumba

a very social person. Now she has to keep a

making her a prime candidate for similar health problems. She realized it was time for a change.

quickly became her daily workout choice.

calendar to keep track of all of her activities and

Her Journey

Sweating & Smiling

Lizz’s future goals include improving her stamina

Lizz’s journey began in August 2010, when she

She now does Zumba 10–11 hours a week and

way to and from work (a 22-mile ride) in under 2

had her first weigh-in at Weight Watchers. Her

rides her bike part of the way to and from work—

½ hours, round-trip. Her next “mini” weight goal is

initial goal was to lose 192 lbs, which would put

nine miles each way! Lizz has lost 119.6 lbs

to lose a total of 128.4 lbs by the end of August,

her on the high end of the healthy range for her

since the beginning of her journey. She’s gone

losing a total of 35% of her starting weight over

height. She began her healthy transformation

from a size 30–32 to a size 18–20. And most

the course of one year!

by changing her eating habits. Lizz says that

importantly, she has a lot more energy now than

Weight Watchers emphasizes healthy portions of

she’s had for the past 20+ years! When Lizz

Lizz’s advice to anyone wanting to make a

a mix of protein, carbs, and fats. They also give

began her journey, she felt like she was obligated

healthy change is that you start now. “Don’t wait

you “healthy checks,” a list of things you should

to eat right and exercise. Now she says her

until Monday, or next week, or the next whenever

do every day, like drink plenty of water, exercise,

attitude has changed to actually wanting to

to start over—you always have a choice, and you

and take a multi-vitamin.

Zumba, ride her bike, and eat healthy food. She

don’t have to wait to make it.”

In the summer of 2010, Lizz (as she prefers to be called) got the wake-up call she needed— she passed out while doing yard work. Lizz’s mother had her first heart attack at the age of 39. Lizz was 42, morbidly obese, had a less than desirable diet and a sedentary lifestyle,

even schedules time to do housework!

allows herself occasional cheat days, when she Exercising began sporadically for Lizz,

may indulge in a special treat or take a day off

consisting of bicycling or walking. One day when

exercise; but she usually can’t wait to get back to

she was waiting outside a Chinese restaurant

her new healthy lifestyle!

32 activelife Guide |

September 2011

|

www.activelifeguide.com

and speed on her bike so she can ride the entire

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

4th Anniversary EDITION

Spaghetti with

Recipe

Clams

Ingredients 6 ounces whole-wheat spaghetti 2 tablespoons extra-virgin olive oil 3 cups diced sweet onions 1 teaspoon salt 1 cup fresh corn kernels 6 cloves garlic, minced 1/2 teaspoon dried thyme 1/4 teaspoon freshly ground pepper 1 tablespoon all-purpose flour 2/3 cup dry white wine, such as Pinot Grigio 1 pound fresh minced clams 1/2 cup chopped fresh basil 1/2 cup chopped fresh parsley 1 lemon, cut into wedges

Preparation

1. Cook pasta in boiling water until just tender, about 8 minutes, or according to package directions.

Reserve 1/4 cup of the cooking liquid; drain the pasta.

2. Meanwhile, heat oil in a large nonstick skillet over medium-high

[

heat. Add onions and salt, stir to coat, and cook, stirring often, for 2 minutes.

OUR BOOST Y ENERGY ITH LEVEL W L! A THIS ME

]

Carbohydrates like pasta provide glucose, the crucial fuel for your brain and muscles. Pasta is an excellent source of complex carbohydrates,

Cover, reduce heat to medium-low

which provide a slow release of energy. Unlike simple sugars that

and cook, stirring occasionally, until

offer a quick, yet fleeting boost of energy, pasta helps sustain energy.

very soft and just beginning to brown, 10 to 12 minutes. Uncover, increase heat to medium-high, stir in corn, garlic, thyme and pepper, and cook,

Nutrition

stirring, until fragrant, 30 seconds to 1 minute. Sprinkle flour over the

Per serving: 428 calories; 9 g fat ( 1 g

vegetables; stir to coat. Stir in wine

sat , 6 g mono ); 39 mg cholesterol; 59

and bring to a simmer. Remove from the heat.

3. When the pasta is ready, return the pan to medium-high heat. Stir in the reserved cooking liquid and clams (and any juices). Simmer, stirring often, until the clams are cooked through, about 1 minute. Stir in the pasta, basil and parsley. Serve with lemon wedges.

Clams contain about 140 milligrams of omega-3

g carbohydrates; 24 g protein; 9 g fiber;

fatty acids per 100 grams. Studies have shown that 250

666 mg sodium; 840 mg potassium.

to 500 milligrams per day is enough to achieve optimal

Nutrition Bonus: Iron (100% daily

heart health.

value), Vitamin C (70% dv), Magnesium & Potassium (27% dv)

Clams are a good source of lean protein.

Carbohydrate Servings: 3 Exchanges: 3 starch, 1 vegetable, 2 lean meat

For more recipes, go to our website: www.activelifeguide.com/recipes

4th Anniversary EDITION

www.activelifeguide.com |

September 2011 |

activelife Guide 33

INTERESTED IN ADVERTISING? CALL 317.776.1689 OR E-MAIL ADVERTISING@ACTIVELIFEGUIDE.COM

Market Place

TANNING

PERSONAL TRAINER Laura Marenco is a fitness professional with over 10 years of experience.

A SLICE OF PARADISE

$10 OFF

activelife Guide

is looking for Fitness Models!

TZONE ENROLLMENT FEE

Come in and experience an exciting twist on indoor tanning.

We have the best tanning beds, standup tanning booths, spray tan booths and tanning lotions!

Noblesville 14765 Hazel Dell Crossing (146th & Hazel Dell) 317-706-8900

Westfield 218 West 161st St. (161st & Springmill) 317-867-5300

WWW.TANZONESPA.COM

Services: - One on one personal training - Nutrition plan design - Tips for eating “on the go” - Supplement recommendations

Partnered with Riverview Hospital at their Carmel Health and Fitness Center.

Integrating with Dr. Amy Banter Family Run Studio

Visit www.lauramarencofitness.com or call 317-345-3892 for a consultation and rates.

Provides a tranquil setting and new services

• • • • •

Services:

Yoga, Massage, Pilates, Nia 200 Hr Yoga Teacher Training Corporate Wellness Life Coaching Nutrition

JOB - GRAPHIC DESIGNER Do you enjoy designing for both print and web?

Are you looking for a progressive, growing company that values your opinions and creativity?

We want to hear from you!

317.703.4431

Please submit your resume through our website or

14535 Hazel Dell Pkwy, Carmel, IN 46033

or info@activelifeguide.com

contact us at

Send us a brief e-mail, including pictures, and tell us why we should consider you for our magazine.

317.776.1689

NOW HIRING Advertising Account Executive activelife Guide is looking for ambitious candidates who are well–organized, tenacious and have solid phone and in–person skills. The ideal candidate will also have prior print media sales experience and an entrepreneurial outlook.

Contact us 317.776.1689 advertising@activelifeguide.com

Innovative, local and organic food within an artists setting. www.jacquies.net 9840 N. Michigan Rd., Carmel, IN 317 875 5227

epena@activelifeguide.com

Find your inner

monkey.

Find your inner monkey at Yoga Monkey & Fitness... Indianapolis’ newest and arguably the nicest, modern zen studio in town. We feature various styles of Yoga, Pilates, and Ballet Barre classes.

Yoga Monkey & Fitness strives to facilitate an environment that is accepting of everyone, encouraging, positive, loving, creative, and playful. Please leave judgment, ego, self-doubt, fear, and negativity outside the door of the studio and enter with an open mind and open heart.

Allow our highly knowledgeable, fully certified staff to expertly guide you to strengthen, tone, and elongate muscles, and increase flexibility. Calm your mind through breathing techniques, challenging physical practice, relaxation, and finding a deeper understanding of self...

September specials 5 classes for $55 and 2 weeks unlimited for $60 (new clients only).

View our schedule online at www.yogamonkeyfitness.com

317-493-1521

No matter how slow you go, you are still lapping on the couch.

jump start activelife’s

Photo: Dan Brand Model: Sharon Coucom Krauter

everybody

LIL’ KICKERS ASK ABOUT FREE TRIAL CLASSES

Ages 18 months - 7 years

“THE HIGHEST QUALITY CHILD DEVELOPMENT PROGRAM IN THE UNITED STATES”

OPEN ENROLLMENT SIGN UP AT ANY TIME!

317-580-5900

WWW.INDYLILKICKERS.COM

Posture Correction Functional Movement Screen Nutrition / Diet Counseling Home Rehabilitation Programs Custom Foot Orthotics

317.841.2700

Weekly Health Workshops Open to Everyone

www.PremierSportsChiro.com Â

Dr. Stacey S. Conrad Certified Chiropractic Sports Physician Certified Chiropractic Extremity Practitioner

8924 East 96th Street - Fishers, IN 46037 Â

Think:

Kinetico Water is the official water of the Indiana Pacers and Indiana Fever

Morning Dew $9.95/month Introductory Offer Enjoy a Kinetico softening system and smaller commitment through our rent-to-own program – just $9.95 a month for a limited time, call for details.

OFFER EXPIRES 12/31/11 Not valid with any other offer. Subject to credit approval. Limited time offer.

For a free, in-home water assesment, contact your local Kinetico water professional

800-944-WATER (9283)

www.kineticoindy.com

Innovation is all that goes into Kinetico drinking water

Kinetico drinking water systems do things others don’t. Like deliver consistently high water flow to the tap. And use only clean water to clean the reverse osmosis membrane, prolonging the life of the system. Plus, Kinetico is capable of producing “biopure” water 99.99% micro-biologically purified water, as certified by leading independent experts. Naturally, safer water flows from better thinking.

providing hope

More than 1.5 million women and men will be diagnosed with cancer this year. That’s why the St.Vincent Foundation is providing support for those facing this disease by sponsoring the Walk of Hope on October 1, 2011 in Carmel.

Come join the Women of Hope and participate in the 1 or 3 mile Walk of Hope and inspirational Opening Ceremonies! Visit the Village of Hope Community Fair featuring free health screenings, a Kid’s Zone, entertainment, shopping, food and more at Coxhall Gardens 10:00 a.m. - 4:00 p.m.

To learn more or to register, please visit stvincentwomenofhope.org.

stvincentwomenofhope.org