August 2012 by Absolute Living Magazine

activelife

Do What Mom Says... It will boost your immunity! Pg. 22 FOR MEN & WOMEN

Guide

soccer in the

soul!

August 2012

Enhance

Your Health by Going

GREEN

BRYAN GAUL

Looking

The Benefits

for a Few

Good

Doctors

of Doing

Less

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activelife Guide

AUG 2012 FEATURES +

COVER STORIES 9 Bio-Identical Hormone Pellets for Men & Women

13 The Benefits of Doing Less

14 Enhance Your Health by Going Green

18 Looking for a Few Good Doctors

21 Sneaky & Sabotaging Mindless Snacking

22 Do What Mom Says... It will boost your immunity!

23 Strong, Sexy

Legs this Summer Fitness Model Lisa Bockwell

26 Success Story Michael Abbott

29 Ask Laura

Soccer in the Soul Bryan Gaul

Vol. 4 Issue 08 (#58)

activelife Guide / August 2012 / ActiveLifeGuide.com

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LETTER FROM OUR AMBASSADOR

activelife Guide

Stop—BREATHE—and Smell the Roses W

Your guide to a healthy lifestyle

EDITOR - IN - CHIEF EDUARDO PEÑA

ALG AMBASSADOR AMY MAYER

FACEBOOK ADMINISTRATOR ANNA REED

SENIOR WRITER MATTHEW HUME

hen I was asked to contribute to this month’s antiaging issue of activelife Guide, I had just turned 40,

CONTRIBUTORS

DAVID McLAUGHLIN JEFF SIDWELL CHUCK LEHMAN CLIFFORD FETTERS STACEY CONRAD

and the idea of healthy aging was certainly at the top of my mind. My thoughts raced about what to share. My favorite green juice recipe? My favorite yoga sequence for stress? How about my secret anti-aging eye crème? As I began

NUTRITION EXPERTS

organizing my ideas, while balancing family and teaching

ABBY FOX PHIL STOCKTON

classes, I felt stress in my body. Sound familiar?

FITNESS EXPERTS

Too often life feels overwhelming, and we tend to view

LAURA MARENCO

the present moment through the filter of many thoughts,

PHOTOGRAPHER

blurring the true picture. We can manage stress well and

DAN BRAND

feel younger longer if we understand how to stop thinking

DESIGNER

about the beauty of life, and start living it.

MARIALIDA GARCIA

How do we stop... and smell the roses?

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

I took a deep breath and I asked myself this question. Then I took another big, deep breath. I felt a sense of peace

I think we need to be reminded every day to just breathe.

and heightened creativity evolve as my ideas came to

A simple, deep cleansing breath creates peaceful energy

fruition about this article.

within. Whether looking to savor the goodness, rid the unfavorable, or feel youthful and energized, rest your

BREATHING! That’s IT! It may sound like a natural and

CIRCULATION ACTIVE LIFE GUIDE CORP.

CONTACT INFORMATION http://www.activelifeguide.com

attention on your breath to allow connection and clarity.

obvious process, but mindful breathing is one effective tool

Info@activelifeguide.com

COMMENTS & FEEDBACK

for slowing down, living young and well, and reducing

Try this:

stress. Breathing with purpose enriches our quietest

Sit tall, close your eyes, and soften your mind and body.

moments and gives a simplified perspective to our busiest

Inhale fully through your nose and feel your rib cage

experiences.

expand, as you fill your lungs to the brim. Then, steadily exhale (through your nose or mouth), pushing all the air

As a yoga student and teacher, my practice begins with

from deep in your belly up and out of your body. Deep

the cultivation of steady, balanced breath. Breathing with

inhale…long exhale…repeat.

intention quiets distractions and encourages us to observe the present moment without judgment. Focusing on our

As you breathe, feeling light and lifted and in the moment,

breath strengthens intuition and offers clarity when

embrace the sweetness—and always remember to stop and

emotional muggers like fear, anxiety and greed appear in

smell the roses.

editorial@activelifeguide.com

SUBSCRIPTIONS admin@activelifeguide.com

life. When these feelings are triggered, the sympathetic nervous system commands a fight or flight response, and our breathing cycle and heart rate accelerate. When the body feels challenged, we sometimes hold our breath, and we lose the connection with one of our most vital life forces! Fortunately, deep breathing can shift the body’s response system out of the sympathetic nervous system and into a much more steady state in the parasympathetic nervous system. When the parasympathetic system is

activelife Guide is published monthly by

Namaste-

Amy Mayer Amy Mayer is a certified 200-hour registered yoga teacher. Join her for classes at Yoga Monkey+Fitness in Broad Ripple, or for private instruction. Connect with Amy on Facebook at: YOGA ROCK.

active life Guide Corp. 6037 Saw Mill Dr., Noblesville, IN 46062; Copyright by active life Guide Corp. activelife Guide is a registered trademark of active life Guide Corp. activelife Guide strongly recommends that you consult with your physician

dominant, breathing has worked its magic: The heart rate

before

slows, blood pressure lowers, and the body feels calm

program. If you follow these fitness

and relaxed.

Which topics do you want us to tackle?

activelife Guide / August 2012 / ActiveLifeGuide.com

any

exercise

tips, you agree to do so at your own risk and assume all risk of injury to yourself,

Join the activelife Guide Facebook page at facebook.com/pages/activelife-Guide/221034179366

beginning

and agree to release and discharge activelife Guide from any claims.

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

Health

Bio-Identical Hormone Pellets for

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Welcome STEPHEN PFEIFER, MD

It is with great pleasure that we introduce our newest physician to Health and Wellness of Carmel, Dr. Stephen Pfeifer. Dr. Pfeifer joined Health and Wellness of Carmel in June and is accepting new patients. Dr. Pfeifer had been practicing family medicine in Fishers for the past twenty years. Over 10 years ago he became disenchanted with traditional medicine. He felt that longterm prescription drugs were not the answer for most of his patientsâ&#x20AC;&#x2122; health care needs. He has been studying holistic\functional medicine since that time. He decided to leave the traditional side of medicine so that he can dedicate his care to the specialty practice of Holistic Functional Medicine at Health and Wellness of Carmel. Dr. Pfeifer will see patients Monday through Friday. Please call 317-663-7123 to schedule an appointment.

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Health

The Benefits of Doing Less Take it down a notch!

ow-level aerobic activity. What is it? To put it simply, it’s any activity that uses the aerobic, or oxygen-taxing, system and can be performed for an extended period of time. The most common of these activities is walking. This type of activity has a plethora of physical and mental benefits. Now, if you are an avid exercise enthusiast, you probably want to turn the page and skip this article completely because you are too “fit” just to walk. I am here to tell you that no matter what shape you are in, a low-

level aerobic activity can benefit you. When I say low

level, I mean doing something that will get your heart rate to about 55 to 75 percent of its maximum. A simple way to find your max heart rate is to subtract your age from 220. For example, if you were 30 years old then you’d take 220 – 30 = 190. Now take 55 percent of 190 and you are sitting at about 105, and 75 percent of 190 is about 143. So if you keep your heartbeats per minute between 105 and 143, you are working at a low aerobic level. What does that mean for your health? It’s simple. It is the

foundation of fitness.

For someone just beginning his or her journey to a better life, this is the perfect place to start. Low-level aerobic activity will get your muscles and joints ready for more intense workouts down the road, and

they will get you mentally prepared for pushing yourself through those workouts. For a fit person, it is part of the bigger fitness picture that includes sprint exercises and strength training. Low-level aerobic exercise engages

your energy systems and incrementally improves their functioning and efficiency (Mark Sission, Primal Blueprint).

Other studies have shown that these low-level aerobic activities help reduce the risk of metabolic syndrome and cardiovascular diseases, and that they decrease systematic inflammation. They have also been shown to deter the

risk of a multitude of degenerative diseases.

Want to know the best part? These types of activities have

an impact on the brain, too. You see, after a workout your body releases chemicals called endorphins. Endorphins interact with receptors in the brain and reduce the perception of pain. They also give you that “feel good” sensation, commonly referred to as a runner’s high, that is accompanied by positive energy and an encouraging outlook on life. Now you know the benefits and the reasons to do it, but what are some low-level aerobic activities? As I said earlier, the most popular is walking, but it’s not the only one. A few more include hiking, a moderate bike ride, a light swim, rollerblading, some Frisbee, mowing the lawn, or even playing with the kids. The minimum should be about two hours, but a better goal to reach for is about four or five hours a week (Mark Sisson, Primal Blueprint). So get up and get outside. Enjoy the summer sun and the company of a friend or loved one by going for a walk in the nearest park or taking a couple of laps across the pool. Remember, there is nothing wrong with lifting heavy and running sprints, but low-level aerobic activity needs to find a way into your healthy lifestyle!

At The Next Step, clients train with professionally certified trainers in a oneon-one setting inside private exercise rooms using state-of-the-art equipment. Our trainers specialize in performance and rehabilitative training that incorporates stretching and massage as well as targeted exercises to correct muscle imbalances and improve muscle function.

ActiveLifeGuide.com / August 2012 / activelife Guide

G Health

By Stacey S. Conrad, DC, CCSP, CCEP

n e e r

Enhance Your Health

Going

“Going green” has been gaining a lot of attention lately, and going green certainly has its benefits: for our planet, our environment, and more importantly, for our health and the health of future generations. Change is always difficult and comes with great sacrifice, but until someone starts the ball rolling, things usually stay the same—or get worse! For a few, the ball has begun to roll; however, there are still far too many out there who are stuck unknowingly in a very toxic lifestyle. Most toxic of all, over the past few decades, is the use of chemicals in our daily routine. The use of chemicals has been a benefit, but at the same time, as with most things in life, too much of a good thing can create very negative consequences! Chemicals in the food industry have become so commonplace that society views chemical use in food as normal. Processed food and beverages; body and household cleansers; manufacturing of furniture, carpets, lawn fertilizers, pesticides and herbicides; and even our water supply are all laden with chemicals—and the list goes

on and on. Have you ever watched one of those TV commercials for a specific medication that is supposed to improve our health, only to be followed by a laundry list of common side effects that you may experience? It’s not that they are never necessary; it’s that they are grossly overutilized without considering consequences or healthier alternatives to wellness. A movement has begun, though, and more and more people are looking for healthier alternatives. Your body is wise and can generally stay healthy as long as your choices are in alignment with nature’s laws. To make it easy, one must look at lifestyle in categories. There are three major stressors to your nervous system and health. They are chemical, physical, and emotional stress, and we are all exposed to them on a daily basis. With our “going green” theme, let’s focus on the chemical aspect of stress. Start thinking about all the chemicals you expose your body to each day. Ever wonder

how many of these daily toxins were not in existence just fifty years ago? We are exposed to so many chemicals on a daily basis

your doctor’s, your lawyer’s, your clergy’s, or your government’s job to take care of you. Begin by decreasing your exposure risk to unnecessary use of chemicals— educate yourself on alternative choices to achieve a healthier outcome. Start today by taking ownership of yourself. Abraham Lincoln was quoted as saying: “America will never be destroyed from the outside. If we falter and lose our freedoms, it will be because we destroyed ourselves.” It is time for all Americans to stop faltering and blaming outside issues, and realize that loss of health is the loss of a major freedom!

and consider it normal, when only a few generations ago our ancestors had little or no chemical exposure.

Whether you go green a little or a lot, we Americans need to stop doing what is creating our lack of health. The dictionary defines a doctor as “a teacher,” so find a doctor who will teach you how to modify your lifestyle. A good doctor will not heal you, but will be someone who will guide you toward health. Our future, our planet, our environment, our health, and our children all depend on our choices.

The bottom line is that people must begin to be more responsible for their own health and wellbeing. Today’s children are the first generation in over 200 years that have a life expectancy shorter than their parents’; that is alarming! It is not your mom’s,

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activelife Guide / August 2012 / ActiveLifeGuide.com

soccer

COVER EXCLUSIVE

THE SOUL!

“A physically imposing force in the heart of the Galaxy defense…Possessing a deadly and accurate left foot…” (from www.lagalaxy.com)

By Matthew Hume

BRYAN GAUL

TURN THE PAGE FOR MORE

ActiveLifeGuide.com / August 2012 / activelife Guide

ctivelife Guide readers, meet Bryan Gaul, rookie defender for the LA Galaxy. At 6’ 5” tall and a lean, mean 200 lbs., Bryan must indeed be an imposing force on the soccer field! A few weeks ago, though, Bryan suffered a broken bone beneath his right eye. “I’ve had so many broken bones that this injury didn’t really affect me too bad,” says Bryan. That’s a relief to hear, too. Considering this is Bryan’s first year with the Galaxy, and considering he was chosen to play for the club in the first round of their 2011-2012 draft, injuries—commonplace as they may be—are to be avoided at all costs in the world of professional soccer. “The thing with injuries and the professional game is, there are a ton of players trying to get their opportunity to get on the field,” Bryan tells me, “and if you get injured, you are setting yourself back and they are moving forward.” Bryan spent two weeks off the field (“which was awful”), recovering from his recent injury, but he was beyond glad to be back on July 14, as the Galaxy took down the Portland Timbers 5 to 3. Originally from Naperville, Illinois, Bryan was active in sports from an early age. His parents, athletes in their own right, encouraged him to play golf, basketball, baseball and, of course, soccer. “I loved playing soccer in the basement with my sister,” he recalls. (His sister is now on course to become a professional soccer player herself.) Bryan also credits his best friend Brendan (Brendan King, of Ireland’s Bray Wanderers club) for much of his success. “Brendan was my soccer partner since I was seven years old,” he says. “We’d practice and compete with each other in everything we did, and we’d train every single day trying to better one another—I couldn’t think of a day that went by when we weren’t kicking a soccer ball.” Bryan believes strongly that when you have someone partnering with you, “it creates a positive environment for success.” In addition to positive peer pressure, parental support also had a hand in Bryan’s success. “They definitely provided my sister and I with a bright environment where we could strive to be the best athletes we could be.”

HEART AND SOUL—AND FOOT When he was 13, Bryan decided to give his heart and soul to soccer. “That’s

where my dream of being a professional athlete began,” he says. At Bradley University, Bryan earned the distinction of national player of the week and was a two-time Midwest regional first team pick. “Going to Bradley University was a diamond in the rough,” he says. As a player for the Braves, he helped Bradley to achieve national ranking as a soccer college. “We won a conference championship and went back-to-back NCAA tournaments.” In 2011, Bryan was drafted by the Galaxy, and he’s started three games in his rookie year. The transition to professional soccer was, in Bryan’s words, “extremely overwhelming.” But in a good way! “It was the best day of my life because all of the hard work that I had to go through throughout my life paid off—but I realized I still have a ways to go in my career,” Bryan says. “The professional game is a lot faster, more skill based, whereas college is more on the physical side,” he notes. After the first couple of days of getting used to the tempo of the game and the intense drills, he says the transition has gone very smoothly. Now you’d think that with all that running around on the soccer field, a professional soccer player wouldn’t need much exercise beyond that to stay in shape. And you’d be right! “Considering we train every single day most weeks, it isn’t difficult to control weight,” Bryan says. “Our training is fitness based, so that is your cardio workout each day.” In addition to the field training, though, Bryan and his teammates lift 2 to 3 times a week. “Most lifts are core based,” he says, “because in soccer, that’s what is most important.” As a part of that core conditioning, he works his abs almost every day. “On off days—which come rarely—I like to run on the beach for a few miles to keep fit in order to go into training prepared for what’s to come.” And, of course, exercise isn’t the only element of this pro’s fitness regimen. “I try to eat healthy every single day,” he says. Breakfast is served up hot and fresh at the stadium each morning of training—usually consisting of a multigrain bagel with peanut better. Bryan throws in a trail mix bar and a banana for added stamina-building nutrients. After the 2 to 3 hours of training is completed, the athletes enjoy another meal at the stadium. “Each day is a different meal, but one thing that

activelife Guide / August 2012 / ActiveLifeGuide.com

remains consistent is that the meals are high in protein—a lot of salmon, steak, chicken, and stuff like that—and always a plate of vegetables and fruit,” he says. Bryan never has to worry about whether the meals at the stadium are healthy because the team nutritionist and dietitian make sure to energize the team the right way. “For dinner, I try and eat either pasta or a sandwich from Subway. I’m a sucker for their peanut butter cookies!” (Who knew? The pros really do like a good Subway sandwich!)

it’s A rough life... “Nothing is better than waking up every morning with a smile on my face, knowing that my job is to play a sport that I love,” Bryan says proudly. “We train 2 to 3 hours a day and we are done until the next day, which is not something I could say if I was working elsewhere.” (Jealous, anyone?) In addition to the schedule, Bryan also enjoys perks like getting to train and play next to soccer legends like David Beckham, Landon Donovan and Robbie Keane. “Getting drafted by the best team in Major League soccer has been my favorite moment [in his sports career] to date,” says Bryan. “I do not take it for granted, because something so fragile can end your career.” For the typical person, Bryan recommends eating as healthily as possible and working out at least 3 to 4 times a week to achieve and maintain fitness. (Sounds so simple, doesn’t it?) But he also says that the road to fitness depends on the person. Regardless of who you are and where you’re at in your journey, the following words from Bryan, in response to his recent face injury, sum it up well: “My advice for others who face obstacles would be that things like this are going to happen. It’s how you cope with it that is the difference. If you keep a positive attitude and work extremely hard in order to hurdle the obstacle, you will be successful.” Thank you, Bryan, for taking the time to talk with us here at activelife Guide. Congratulations on achieving your Major League goal, and here’s to great success ahead!

> See more exclusive photos of Bryan at www.activelifeguide.com

â&#x20AC;&#x153;If you keep a positive attitude and work extremely hard in order to hurdle the obstacle, you will be successful.â&#x20AC;?

By Clifford Fetters, MD

Health

Looking

for a Few Good

Doctors

oes anyone know a good family doctor or internist who is ready for a change? I am looking for a physician who is tired of being forced to rush through 30 or more patients a day; tired of insurance companies dictating his or her treatment plan; tired

of using prescription drugs that often have more side effects than benefits; tired of seeing patients develop catastrophic illnesses when they did not have the tools for early detection; and tired of managing diseases rather than reversing them and promoting wellness. They must be well rehearsed in the diagnosis and treatment of all acute and chronic diseases. They must be caring, compassionate, and have the utmost moral character. Most important is

that they be able to think for themselves. My practice is Health and Wellness of Carmel. We provide holistic functional medical care for both children and adults. We are a group of medical doctors, physician assistants, nurses and assistants that work in partnership with

our patients to develop an individualized health plan focused on preventionâ&#x20AC;&#x201D;a plan that includes proactive strategies to help individuals achieve and maintain optimal health. For those who do not enjoy ideal vitality or who suffer from health problems and illness, we will determine the root cause of the problem and we will design a treatment program that will allow the body to repair itself. We rarely use prescription drugs for chronic symptoms

activelife Guide / August 2012 / ActiveLifeGuide.com

and illnesses. Our state-ofthe-art facility allows us to test complete body chemistries, detailed hormone panels, food allergies, biological terrain testing for pH, oxidative stress, vitamin and mineral levels, heavy metal screening, Lyme disease, mycoplasma and other infectious agents, and specific markers and genetic testing for the methylation pathway. Methylation disorders are the most common root cause of health problems. These include attention deficit disorder, allergies, autism, asthma, autoimmune conditions, fibromyalgia, chronic fatigue, depression, anxiety, bipolar, schizophrenia, difficulty conceiving, heart disease and cancer. In addition to these problems, we specialize in nondrug treatments for weight loss, irritable bowel, inflammatory bowel disease, osteoarthritis, osteoporosis, rheumatoid arthritis, lupus, Lou Gehrigâ&#x20AC;&#x2122;s disease, diabetes, acne, adrenal fatigue, hair loss, hypertension, eczema, migraine headaches, erectile dysfunction, infertility, recurrent bladder infections, leaky gut syndrome, macular degeneration, neuropathy, celiac sprue and systemic yeast. Most of our new patients come to see us for one of two reasons. Most often they come because traditional medicine has not been able to determine the cause of their symptoms, or because prescription drugs are causing adverse side effects. Our patients prefer to eliminate or at least improve disease rather than treat the symptoms with prescription drugs. Our treatment protocols are based upon science: physiology,

biochemistry and genetics. Most of our patients have problems with the methylation cycle. Methylation is a chemical reaction that occurs in every cell of your body. Methyl groups turn our genetic code off and on. They protect our DNA as well as repair it. They help our neurotransmitters work properly, allowing good mood and sense of well-being. They are critical in controlling oxidative stress, the immune system and inflammation. There are biomarkers in the blood that indicate methylation status and help guide our treatment program. For those who do not respond to basic treatment, we can now perform a genetic panel on the methylation cycle that will specifically guide our treatment. Specific nutrients in the proper form and dose can actually turn our genetic code on and off and bypass genetic defects. The health care system in America is broken. Every day, more Americans are figuring out that functional medicine is the answer. The Midwest is greatly underserved by functional doctors, and we cannot keep up with the demand. I would prefer to hire a doctor that is already well-versed in holistic medicine; however, as long as your doctor has a good understanding of biochemistry and physiology and a passion to heal, then the treatment plans are not hard to learn. Contact me at Rich@hwofc.com for more information. Clifford Fetters, MD 11900 N. Pennsylvania St., Carmel, IN 46032. Phone: 317 663-7123. Website: www.hwofc.com

Practicing Holistic Functional Medicine • Advanced Nutritional Support • Concierge Personalized Medicine • Supplement Pharmacy • Nutritional Analysis • Chelation Therapy • Holistic Medicine • Weight Loss • Infertility

CLIFFORD W. FETTERS, MD

STEPHEN PFEIFER, MD

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Snacking

hile trying to reach your fitness goals, it can be frustrating when your body doesn’t change as quickly as you wish it would. Often we can speed up that progress by taking a close look at our diet. After getting a solid plan for food intake, the desire to snack will creep its way back in. Snacking isn’t the enemy, but MINDLESS SNACKING is. The handfuls of M&M’s as you catch some TV or the nibbles of cheese as you prepare dinner can slow you way down.

Phil “Ox” Stockton Abby Fox

Think this way: Make sure your snacks have some protein, fiber, and some vitamins and minerals. Go for pairings like:

• String cheese with cherry tomatoes and grapes • Yogurt with carrots and crackers • Hard-boiled egg with a banana and raw nuts

Heck, enjoy a snack-size Snickers here and there—just make sure to eat it with a scoop of protein and an apple!

1 2

Layer lettuce, deli turkey, Swiss cheese and a spoonful of hummus or guacamole. Wrap up and enjoy!

Combine a can of tuna with your favorite hot sauce and a tablespoon of plain Greek yogurt. Scoop with celery to calm the heat! (Gives you the BW3 wings feel.)

Place smoked salmon on a Triscuit and top with sliced cucumber for a refreshing snack bite. (Look for natural wasabi mustard in the deli section for a lil’ kick… just a drop will do!)

ActiveLifeGuide.com / August 2012 / activelife Guide

By Chuck Lehman, owner Any Lab Test Now, Carmel

Health

Do What Mom Says... It will boost your immunity!

“Go outside and play.” Remember when your mom was tired of having you under foot at every turn and told you to get out of the house? That was actually a great suggestion (order) because general activity is exercise, and that can increase the number of disease-fighting cells patrolling the bloodstream. And, when you exercise outdoors for 15–30 minutes before applying sunscreen, you’ll also be getting an immunity-boosting dose of vitamin D. For kids, vitamin D is an essential—and as adults, over 50% of us are deficient. Sunshine is a great source.

When adults go outside to play, it can include many activities. The obvious is running or walking, but gardening or washing the car also puts some muscles to work, burning a few calories. Helping the kids to hone their sports skills or riding the bike can add up to hours of weekly exercise that can improve our immune system. “Eat your vegetables.” How many times did we hear that? Well, it’s a big deal—and the base of a good diet. The brightest and deepest-colored ones have the

most antioxidants; but if stuff like spinach still makes you grimace, “hide” a nice assortment in a pot of homemade chili. Add some health-ensuring onions, garlic and tomatoes, and both the flavor and nutrition improves. Top that bowl with a scoop of probiotic-rich Greek yogurt, and you’ve got the new chicken soup! Well-balanced meals without the junk food provide the fuel your body needs to keep itself healthy. It’s obviously important what we do eat, but it’s even more important what we don’t. Too much caffeine and sugar can break down the antioxidants and put unnecessary demands on our digestive system, lowering our immunity. “Don’t be a sourpuss.” As kids, we all had those times when we thought life was not so good, and it was easy to frown. Studies have shown that happier people are less likely to develop sickness when exposed to cold viruses. Even the simple act of smiling helps fight infection because it improves our attitude. Also, despite what you’ve heard, it actually takes more muscles to create a smile than a frown. Smiles are often

infectious and can rub off on those around us. As adults, when we get down and start worrying, the problems really start. Worrying creates stress and our immunity can deteriorate quickly. A positive mental attitude has been proven to help recover from every type of health challenge. If we think we can’t, we’ve already lost half the battle. Bobby McFerrin had it right: “Don’t Worry, Be Happy.” “Be nice to your brother.” Researchers have discovered that charitable acts raise levels of immunoglobulin A, an antibody in saliva that fights infection. In addition, doing good things for other people can lower our blood pressure and create a sense of calmness. Together, this results in a reduced amount of stress, which gives another boost to our immune system. “Go wash your hands.” Despite how cliché it sounds, this is the single easiest and best thing we can do to stay healthy. With all the new products like gels and sanitary wipes, it’s actually easier than it used to be. Use alcohol-

based gels and, if washing, scrub for 20 seconds with soap and water. Then keep your fingers out of your mouth! When staying overnight in a “rented space,” the most infectious thing in the room is not the pillow, bed sheets or the shower. It’s the TV clicker! It’s been touched by everyone and everything and has a thousand little places to harbor germs that have never been sanitized. It’s about like someone sneezing in your face. “Go to bed already.” Lack of proper rest is an extremely high risk factor. Sleep deprivation increases risk of colds, flu, obesity, diabetes, heart disease, and even cancer. We know how important it is for kids, but too often we overlook it as a health risk for adults. The body is a wonderful creation that’s designed to repair itself. Our immune system functions best with proper nutrition while we are asleep. It’s not just one thing, but a combination of all those things that our moms used to tell us to do. We just didn’t realize she was a “doctor.”

Julie Voris • Inspiring Change Through Fitness • Fitness Instructor, Master Trainer, Coach Classes, On-on-One Coaching Nutrition

Laura Marenco - Women’s fitness expert with over 10 years of experience - One-on-one personal training - Nutritional Planning/Consultation - Online Coaching - Figure and Bikini Prep 317-345-3892

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activelife Guide / August 2012 / ActiveLifeGuide.com

wwww.lauramarencofitness.com

strong, Leg s

Sexy this

Summer ROUTINE BY LAURA MARENCO

Your legs contain some of the biggest muscles in your body. As a result, they are one of the toughest body parts to see results in, especially for women. It is important to train them hard once a week in order to build balance in oneâ&#x20AC;&#x2122;s physique. The following exercises are staples of a solid leg workout. These will help tone and build lean muscle, along with the help of a balanced, healthy diet and cardiovascular regimen.

Lisa Bockwell

Perform 3 to 4 sets of each exercise. Pick a weight that challenges you and allows you to perform 10 to 15 reps with correct form, and rest 30 to 60 seconds between sets.

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

PHOTOGRAPHY BY DAN BRAND

ActiveLifeGuide.com / July 2012 / activelife Guide

Training

Leg Press

Target Muscles: Quads, hamstring, glutes Start Sit squarely in the leg-press machine, and place your feet shoulder-width apart on the sled. Keeping your chest up and lower back pressed into the back pad, carefully unlock the sled from the safeties. Execution Bend your knees to lower the sled, stopping before your glutes lift off the pad. Hold for a brief count; then, extend your knees and hips to press the weight up, stopping just short of lock-out. Squeeze your legs hard at the top.

A B

Hamstring Leg Curl

Target Muscles: Hamstrings, glutes Start Lie down with your stomach on the machine, placing the backs of your ankles underneath the roller pad. Grasp the handles for support. Execution Contract your hamstrings and curl your legs as tightly as you can without losing form. Squeeze the muscle at the top of the move. Repeat for 10 to 15 reps or until reaching failure.

Lunge/Knee-Up

Target Muscles: Quads, hamstrings, glutes Start Stand erect, holding a dumbbell in one hand by your side. Action Raise your right knee as high as you can toward your chest; then, bring the same leg backwards, performing a reversed lunge, using a long stride. Make sure your front knee doesnâ&#x20AC;&#x2122;t pass your toes. Stop just short of your trailing knee touching down, and then press through your front heel to return to the original position. Repeat. Each step is one rep. Once you have completed a set of 10 to 20 on one side, switch to the other leg.

One-Leg Extension

Target Muscles: Quads Start Adjust the seat and sit squarely in the machine. Hook your feet under the padded lever, keep your head straight, and grasp the handles for stability. Execution With your toes pointed forward, extend one leg as high as you can while keeping your glutes on the seat. Squeeze your quad hard at the top, and then slowly lower the weight to just short of touching. Repeat for as many reps as you can perform with good form, and switch legs.

A B

Standing Dumbbell Calf-Raise

Target Muscles: Gastrocnemius Start Stand with the balls of your feet on an elevated platform, holding a dumbbell in one hand by your side. Extend your heels down from the platform until you feel a stretch down the back calves.

Execution Exhale as you press through the balls of your feet to raise your body from the platform. Contract your calves at the top of the move before inhaling and slowly returning to the starting position.

Stepmill

Target Muscles: Quads, glutes, hamstring, calves Info If youâ&#x20AC;&#x2122;re looking to build not only cardiovascular health but a great set of legs, thereâ&#x20AC;&#x2122;s no better piece of aerobic equipment than the stepmill. The American Council on Exercise (ACE) program suggests performing pyramids on a stepmill. Start climbing at a slow and comfortable pace. Every minute, increase the speed slightly and climb at the new pace for a minute. Continue increasing the speed at one-minute increments until you reach near-exhaustion. Reverse the exercise, lowering the speed each minute until you reach your starting speed. Cool down at the slow pace for five minutes.

By Matthew Hume

Success Story / Fitness

Ready for a Challenge? “The biggest change for me is how I feel mentally,” Michael says.

BEFORE

Michael Abbott

AFTER

Age: 29 Height: 6’0” Weight before: 214 lbs Weight now: 174 lbs Location: Carmel, IN

M M

Occupation:

therapist

Favorite

Therapeutic clean meal:

massage Mashed

sweet potato, chicken breast and coconut oil

ichael Abbott is no slouch.

them just to remember the moment and

A therapeutic massage

started searching for a goal right then.”

therapist, Michael and his wife have lived in Carmel

That goal turned out to be a physique

for the past seven years,

bodybuilding competition—the 2012 NPC

and together they own Reforming Indy Pilates

Indianapolis—to take place June 9. On

studio. In December 2010, Michael completed

January 2, 2012, Michael took a giant

the Ironman Western Australia. He says on his

step towards his goal by hiring personal

IAmTri.com page that it was “something I will

trainer Alberto Umana. “Our first goal

remember like it was yesterday till the day I die.”

was to reduce my overall body fat to a healthier

So it bears repeating: Michael Abbott is NO

amount,” Michael tells me. “We did weights

slouch.

together three times a week for two months, and I did regular interval cardio sessions, usually

But what happened after the finish line was

3–5 a week, utilizing the stepper machine since

crossed? Did Michael set off to train for another

it was less taxing to recover from than treadmill

athletic feat of endurance? Well, here’s where

sprints.” For strength training, Alberto and

the slouch starts to enter in. “Following that, I

Michael divided sessions into three muscle focus

had no direction or future active goals,” he says.

groups: legs, chest/triceps/shoulders, and back/

Michael spent 2011 doing very little in the way of

biceps/shoulders.

active living, while continuing to eat as though he was training. “My mind still felt like an Ironman

Michael’s diet also took a significantly healthier

triathlete,” he says, “but my body changed

turn. (He admits to suffering from a severe sweet

drastically and I put on 30 lbs. over the year.”

tooth!) Michael’s transformative diet consisted

He felt fine at the time, but looking back he sees

of 6 to 7 small meals a day, usually consisting

now how those extra pounds “weighed” him

of 4 to 6 oz. of lean protein, a cup of veggies,

down, both physically and mentally. “I remember

and 4 to 6 oz. of good carbs (sweet potato or

feeling tired, lethargic, and, my wife would tell

brown rice, for instance). He also supplemented

you, a lot more temperamental! I attributed it to

with fish oil, a digestive aid, protein powder and

stress, but ultimately, my body was just having to

BCAAs. And how about that water? “I drank a

work that much harder—which in turn takes a toll

gallon of water a day, and then two gallons a day

on you mentally.”

for the last month [of training],” he says.

The Pants Don’t Lie Michael’s wife bought him a pair of pants last December, and it was that gift that set the wheels of change in motion. “They were a size larger than what I’ve always worn, and I couldn’t do them up!” he says. “I took a photo of me in

Strutting His Stuff

With all this preparation, when June 9th arrived, Michael didn’t actually end up competing! “I was undersized to be competitive,” he says. “I needed 10 to 15 lbs. more muscle, according to the head judge! But I was happy with my overall results and

activelife Guide / August 2012 / ActiveLifeGuide.com

transformation.” Let’s break it down. Over the course of six months of training, Michael went from size 36 to size 30 jeans. He lost 40 lbs. And his body fat level dropped from 22% to a mere 7%! “The biggest change for me is how I feel mentally,” Michael says. “I find myself not getting flustered or overwhelmed as easily, and my mind seems so much clearer.” With the bodybuilding competition behind him, he’s now looking to train for the American Ninja Warrior competitions, and he’s planning to start rock climbing at one of Indy’s new indoor rock wall climbing facilities. “I’ve learned that I need a concrete goal or challenge that I’m working towards to have the desire and motivation to do the right things,” Michael says. But he says not everyone is the same. “I think it’s more important to be honest with yourself and find what works for you.” Michael sends a big “thank you” to his trainer, Alberto Umana, for his guidance and encouragement—and to his wife for her support and patience during the low carb cycles! If you have recently accomplished a health, fitness, or nutrition goal that you would like to share with our readers, please contact us at editorial@activelifeguide.com

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Motivation

Got questions?

Ask Laura

Q+A

Dear Laura, Dear Katherine, I am a 58-year-old woman. I have been active most of my life but never really serious about strength training. My chiropractor recommended for me to start strength training a couple of times a week due to its benefits. I simply want to age gracefully and be strong enough to keep up with my grandkids and stay active. What is your opinion on strength training for women of my age? Is it really necessary? At this time I go for long walks and hiking with my family once or twice a week, but I would like to become a little stronger as I mentioned. –KATHERINE

Your chiropractor is completely right! There are many reasons why strength training is beneficial to us. Resistance training should be an integral part of a fitness program and should be of sufficient intensity to enhance strength, muscular endurance, and maintain fatfree mass, recommends the American College of Sports Medicine (ACSM).

k Improved Body Composition

As you train, your levels of lean body mass will increase, which in turn will reduce your body fat percentage. Additional muscle will not only improve the look of your body now, but it will continue to assist you in the battle of the bulge. Muscle is a metabolically active tissue, which means it constantly uses calories, even at rest.

k Improved Bone Density

According to the Mayo Clinic:

“Training to improve your muscular fitness simultaneously improves your bone health. When you contract your muscle to move a weight, the muscle exerts a force on the bone, which causes the bone to reinforce its structure to withstand the force. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.”

k Age Gracefully

By age 40, your fat-free mass begins to decrease. Sarcopenia is the term used to describe the loss of muscle mass associated with aging. This decrease in muscle results from a decline in activity levels, as well as a reduction in muscle protein synthesis that naturally occurs with aging. Strength training can prevent, and in some cases reverse, sarcopenia for older adults, states the Health Sciences Institute. It is never too early or too late to increase your muscle mass to ensure your ability to live independently and perform everyday activities as you age.

k Improved Quality of Life

Muscular strength and muscular endurance directly impact activities of daily living because daily living activity requires a given percentage of your muscular capacity to perform common tasks, says the American College of Sports Medicine. By improving your muscular fitness, you are able to perform tasks with less stress on the body, as well as continue to perform them throughout your lifespan, which will allow greater independence as you age.

Strength is where it’s at!

ActiveLifeGuide.com / August 2012 / activelife Guide

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