January 2013

activelife Fit & Healthy for the New Year! Pg. 8

FOR MEN & WOMEN

YOGA

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E

Guide

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January 2013

A

PASSION WORKOUT amy mayer

ONLY IF YOU CHOOSE!

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CONTOURING & CELLULITE REDUCTION... activelifeguide.com 5

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JANUARY 2013

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Steps to

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JAN

2013

FEATURES + COVER STORIES

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FIT & HEALTHY FOR THE NEW YEAR!

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15 YOGA: A PASSION WORKOUT AMY MAYER

BODY CONTOURING PhotograpHy BY dan brand

& CELLULITE REDUCTION...

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SPORTS DRINKS: GOOD FOR YOUR TEETH?

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NEW YEAR, NEW YOU ONLY IF YOU CHOOSE!

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DR. MAC’S “MINI-IVF”

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3 STEPS TO KEEPING YOUR NEW YEAR’S RESOLUTIONS!

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SUCCESS STORY SHELLI MONTARSI

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FIT MOMMA BEING YOUR OWN BEST FRIEND!

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Vol. 5 Issue 01 (#63)

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/ January 2013

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

Live Better, Love Better

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LETTER FROM OUR EDITOR

Staff

Every Journey Starts with a Baby Step!

Dear activelife Family, Happy New Year! It’s that time of year again— time to make your goals for 2013 and set your sights on your next accomplishment. Knowing that we survived the “end of the world” could be just the motivation you need to conquer something else. It’s common knowledge that New Year’s resolutions often revolve around fitness and/or weight loss goals. However, it is just as commonly known that these goals are many times abandoned within a few short months and not addressed again until the next resolution time rolls around.

You may be like I used to be: refusing to set goals because they would only serve as a reminder of things that are just too far beyond your reach.

EDITOR - IN - CHIEF EDUARDO PEÑA

ASSISTANT EDITOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

GREGORY CHERNOFF DAVID McLAUGHLIN SAMUEL BACON CHUCK LEHMAN HILARY HAGNER ABBY FOX PHIL STOCKTON

PHOTOGRAPHY DAN BRAND

ART

ACTIVE LIFE GUIDE CORP.

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

CIRCULATION ACTIVE LIFE GUIDE CORP.

Baby Steps If you have children or know someone who does, you know they were born fully-functioning adults, right? No, I am not so ignorant as to think that—I have two children of my own. But think back to those babies as they progressed from high-maintenance bundles of hunger cries and stinky diapers to toddlers, and eventually teens and adults. It did not happen overnight, nor did it come without pain and struggle. As babies learn to walk, they start by crawling, and then pulling up on furniture before taking their first teetering steps. With this comes the head bangs, scrapes and general pains as they fall time and time again; but before you realize it, they are little walking pros—and into EVERYTHING! Ready, Set, Overcome The term “baby steps” is thrown around so much that people forget that it applies to almost everything in life. The same is true regarding your goals and resolutions this New Year. Write down your ultimate goals and map out the steps you need to take to get there. True, you may not get to that pinnacle of accomplishment before year’s end, but you can undoubtedly start taking steps toward it.

Pick reasonable goals that you are confident you can keep all year. They should challenge you, but not discourage you to the point that you throw in the proverbial towel. Becoming a better person requires challenge and sometimes difficulties, but it is never out of reach. Just as you would not attempt to leap to the top of a flight of stairs, you cannot conquer a goal without taking small steps first. You have the capability, and now you have the motivation. Even if you have to tape a picture of a baby to your bathroom mirror as a reminder, don’t forget this concept. You CAN do it, and we here at activelife Guide are here to help.

Best of luck!

Anna

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_________________________ © 2013 ACTIVE LIFE GUIDE CORP. 597 Industrial Dr. Suite 105 Carmel, IN 46032 (317) 776 - 1689 ActiveLifeGuide.com activelife Guide is published monthly by active life Guide Corp. 597 Industrial Dr., Carmel, IN 46032; Copyright by active life Guide Corp. activelife Guide is a registered trademark of active life Guide Corp. activelife Guide strongly recommends that you consult with your physician beginning

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program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

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CONTACT INFORMATION

/ January 2013

Health

INFORMATION

Fit and Healthy for the New Year!

S

o it’s January, and we’re in central Indiana.

We just went through the most challenging month from a health and wellness standpoint. We’ve gained weight over the holidays; we are getting less exercise; and we’re generally feeling guilty and are ready to start a program. Will it be CrossFit, Zumba, AntiGravity Yoga or the newest version of Wii Fit? Indiana has a fairly low percentage of the population (less than 15%) that belongs to health/fitness clubs. However, about 30% of those joining a health/fitness club do so in January. Then, within six weeks, approximately 50% of those new members have already quit going.

Obviously, our health should take top priority, and we need to be proactive in taking charge and doing something. There are many options that could offer a well-rounded program to meet your specific goals. In reviewing a recent report by the American College of Sports Medicine (ACSM), it was interesting to see the results of their top 10 survey of fitness trends for 2013. Here is an overview of their findings.

1. Educated and certified fitness

professionals ranked as the most important trend. The fitness industry continues to value professional credentials. Most of us don’t have much time, so we need to get the most out of every minute of our workout to achieve our goals faster.

When we do choose a trainer or exercise leader, we want to know they are properly trained and certified and have experience. When looking for professional help, ask questions to determine if the person is truly a professional.

2. Strength training for all groups

is still a big favorite, as it ranked number two in 2012. Whether your goal is to increase strength, focus on improved biomechanics to prevent injury, or improve function, everyone needs to perform strength training at least two days a week.

3. Body weight training is making

a comeback! We used to perform exercises like squats when we didn’t have much equipment. In the last decade, new equipment has been developed for every muscle group. However, like many trends, body weight exercises have made a comeback. Many boot camp classes and trainers incorporate body weight exercises like planks, squats and push-ups into their workouts. Body weight training is far from boring and has become increasingly popular with “at home” exercisers and folks

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“on the road.” It is affordable (no equipment to purchase), speeds up the workout time (no equipment to adjust), and doesn’t require much space.

4.

Exercise for children is crucial in the battle to reduce and prevent obesity, which happens to be the number-one health challenge of our children today. Research shows that children who engage in regular physical activity or participate in sports are less likely to be overweight. Parents and teachers can make a difference by becoming a role model. When parents exercise, their children are less likely to be overweight.

5.

Exercise and weight loss are even more important as the obesity epidemic rises in the adult population.

Not all exercise programs are designed for weight loss. Knowing how to balance caloric intake with the right kind of exercise in a busy schedule is critical. Whether you are a fitness professional helping others lose weight or embarking on your own journey, discover the science of weight loss and how to make every second of your workout count.

6.

Fitness programs for older adults are in high demand as baby boomers age. Exercise programs for the older adult should address issues like balance, bone health and mobility to keep baby

/ January 2013

boomers aging gracefully. Only trained fitness professionals can effectively manage the challenges of exercise for persons with dementia, osteoporosis and arthritis.

7.

Personal training is here to stay.

Trying to get the most out of your workouts amidst an overscheduled day is a challenge, and a personal trainer may be the answer you need. Trainers can design workouts tailored specifically to your needs and goals while holding you accountable. Fitness and sports enthusiasts seeking new careers and fit retirees looking for a second career should consider a personal training career. According to the U.S. Department of Labor Bureau of Labor Statistics, job opportunities for personal trainers are expected to grow by 24% between 2010 and 2020. This is faster than the growth for all occupations.

8.

Functional fitness training focuses on the physical fitness needed to perform activities of daily living, sports, occupational and recreational activities. This type of training specifically tailors an exercise program to improve your performance in the activities you do every day. It starts with a functional assessment and includes functional exercise training to correct improper movement patterns, while addressing issues like core strength, flexibility and power.

9.

Health Trends for 2013

Core training focuses on strengthening all the core muscles that stabilize the body during movement. Most people think that doing crunches is enough to build good core strength and stability. Unfortunately, crunches only address a few of the core muscles; this leads to imbalances in core muscle strength. A short course in core training can provide you with lots of exercise progressions that will keep you challenged for months to come.

10.

Group personal training is a great way to have it all—a personalized exercise program and extra money in your pocket. Join a small group of two to six people for exercise, make new friends, and get a workout designed to meet your goals all at the same time.

Given this information, you should be ready to meet your New Year challenges with some thoughts on how you can stay, or become, more fit and healthy. With the gloom of short winter days, it can be a little difficult to get started.

Find motivation in knowing how great it will be to see those first days of spring, feeling so much better as the days get longer again.

HAPPY NEW YEAR!

By Chuck Lehman, owner Any Lab Test Now

Health

INFORMATION

Despite good health and a reasonable level of fitness, our bodies can develop disproportionate contours or stubborn localized fat deposits. These problem areas can be frustrating and demotivate us from sticking to our fitness regimen.

While there is no substitute for a healthy diet and consistent exercise, treatments exist that compliment and enhance our existing programs. New non-surgical therapies and technologies using ultrasound and radio frequency shrink fat cells and smooth out the appearance of cellulite. Skin toning and tightening can also be achieved with this technology.

These treatments, combined with our current workout routines, can help our motivation in targeting our stubborn “problem” areas.

For the last 20 years, I have researched and provided clinical testing for many medical laser and ultrasound technology companies. This experience helps provide insight into treatment effectiveness. I’ve often heard from my patients that they are overwhelmed by the many choices that exist. To assist, I have compiled some of the common questions asked.

What options exist for non-surgical fat and cellulite reduction?

• Laser Therapy uses light-based energy to reduce the size of fat cells and fat chambers.

• Monopolar & Bipolar Radio Frequency use RF waves that pass

through the top layers of the skin into the lower dermal collagen layer to tighten the skin, and into the subcutaneous fatty layer to reduce cellulite.

• Ultrasound is a new technique that effectively targets stored fat

cells. This allows for optimal penetration such that the fat cell walls can be disrupted, causing shrinkage and damage to the fat, with a noticeable reduction. The ultrasound energy penetrates and warms the tissue to the optimal temperature for neocollagensis. This can improve the tone and quality of the tissue.

• Lymphatic Stimulation uses precise heating, suction and specifically

designed rollers to smooth out the skin to facilitate safe and efficient heat energy delivery. The procedure increases the metabolism of stored fat and promotes lymphatic drainage.

• Fat-Dissolving Injections use enzymes and proteins to open the fat cell membrane and release stored fat.

What treatments do you find most effective?

Our center uses all of the above treatments, as well as options that combine several therapeutic categories in one. Our newest system combines bipolar radio frequency, diode laser, ultrasound and lymphatic stimulation. This therapy has multiple parameters for treating both the body and face.

How do you determine what options are best for each patient?

As a result of researching many systems, I have been able to see firsthand what works best for certain types of issues. For example, we

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/ January 2013

Body Contouring & Cellulite Reduction …

A Variety of Shapes and Sizes

Fight That Fat!

have found that cellulite is best treated with bipolar radio frequency combined with lymphatic stimulation and drainage.

What causes cellulite?

The skin’s connective tissue surrounds fat cells, which are arranged in chambers. The margins of these chambers contain septae.

Over time, the fat cells increase in size and number. This phenomenon, together with accumulation of localized edema, pushes the skin’s surface between the septae in an upward direction. This is what creates the lumpy and dimpled skin appearance, also known as the “cottage cheese” appearance, associated with cellulite.

Do cellulite creams work?

In my experience, cellulite creams have limited impact on reducing cellulite, but they can be beneficial for maintaining skin tone. Three ingredients that help skin tone are retinol, aminophylline and caffeine.

Is there a way to permanently remove fat non-surgically?

The only method to permanently remove fat is surgical body contouring, which has made dramatic advances over the years. Our center uses tumescent ultrasound assisted liposculpting that uses laser and ultrasound technology to melt fat and tighten skin. The procedures use high frequency ultrasonic waves to break down the fat and allow the fat cells to be removed. Laser technology directly contracts collagen and tightens the skin. This is an effective treatment for the body, neck or face.

Before any of my patients consider fat reducing treatments, I remind them that the treatments are not a replacement for regular exercise and proper nutrition. Individuals with stubborn areas of fat and who exercise regularly are the best candidates for these procedures. The best plan is to use the body sculpting procedures as a reward for successfully sticking with your fitness regimen.

By Greg Chernoff, M.D., F.R.C.S.(C) Triple Board Certified Facial Plastic & Reconstructive Surgeon

Health

INFORMATION

Sports Drinks:

Good for Your

Teeth?

The holiday season is over, and this probably means starting your New Year with a renewed dedication to working out and a healthy diet. We all know the annual resolution many of us make to lose the extra pounds we put on during the holiday season.

One area often overlooked in your exercise and diet plan is sports drinks. Sports drinks are excellent sources of additional energy or replenishments for your system after intense workouts; however, one often-overlooked drawback to sports drinks is the high amount of sugar they contain.

Almost all energy drinks, except those marked “sugar free” and usually those labeled as “light,” are high in sugar. The sugar in an eight-ounce serving can vary from five to eight teaspoons.

This not only creates difficulties for a healthy diet; it may also cause damage to your oral health.

The sugar in sports drinks can cause tooth decay, gingivitis and bad breath if left on the teeth, tongue or gum area. Bacteria, better known as plaque (the sticky film buildup on your teeth), naturally live in your mouth, but when you have too many sports drinks these bacteria convert sugar into acid. Acid can cause tooth enamel to break down and erode the enamel on your teeth; as the enamel wears thin, your teeth are more prone to forming cavities. Once a cavity appears, there is usually no alternative but to have a dentist treat the area of decay; if left untreated, the decay will continue to erode the tooth. If the infection becomes severe enough, a crown may be necessary. The infection could eventually reach the nerve, requiring a root canal.

Here are a few helpful tips to reduce the risk of tooth decay and still enjoy the benefits of those sports drinks: • Drink sports drinks with meals.

Saliva production increases

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/ January 2013

during meals and helps neutralize the acid, while rinsing food particles from the mouth.

• Drink more water. Drinking water after a sports drink helps to wash away some of the sugars from your teeth.

• and

Brush floss

your twice

teeth daily.

As with most things in life, sports drinks are fine in moderation.

So go ahead and enjoy your renewed commitment to fitness, and replenish with a sports drink. Just remember to be aware of all the hidden sugar, and appropriately care for your teeth. See you at the gym!

By Samuel Bacon, DDS

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Health

INFORMATION

New Year, New You O n l y i f Yo u C H O O S E !

Happy New Year! It is 2013. The apocalypse did not occur in 2012 (as we all knew it wouldn’t), and we must forge ahead into another new year. Will this be the year that YOU change, or will your new year consist of more broken resolutions and failed promises? Will you CHOOSE to be different?

Most of the patients I have had the privilege of meeting over the past several decades were dealing with multiple health issues of a chronic nature. Almost all of their issues were caused by neglect and/or lack of knowledge. Many were caused by faulty beliefs, as things are not always as they seem. Have you ever accepted something as truth because your friends, your parents, your doctor or your government told you it was so? Man used to believe the earth was flat; doctors used to advise pregnant women to smoke; and doctors used to tell athletes not to weight train because it would slow them down and make them too stiff to compete! We all know better now, but that all used to be considered “the truth.”

It’s time to believe a new truth. People are slowly learning how to be proactive when it comes to health; however, the majority of Americans continue to be reactive and crisis oriented. They are way too dependent on their crisis care insurance plans; spend most of their money on frivolous objects, nutritionpoor foods and drinks; and perform activities that weaken and stress their nervous system.

Some people are becoming more aware of early detection and treatment of disease, which is very beneficial—however, it is still a reactive way to live.

Early detection is not prevention. People often believe they are genetically programmed to be sick or healthy and that the choice is not in their control. This belief is not true! Your DNA and genes react to your lifestyle choices, so your lifestyle choices are the best indicator for your future health.

After years of practice in working with elite athletes and people of all ages, I am amazed when a new

patient presents to me at the age of 30, 40, 60 or 70 and they have NEVER been to a chiropractor.

Hey, it’s 2013—why have you NEVER been to a chiropractor? The answer is simple…You don’t know what chiropractic is all about! Your belief is not truth!

Many people get back pain relief from chiropractors, but chiropractic is NOT about back pain. There are chiropractors in your community that focus on back pain relief, but chiropractic has so much more to offer when it comes to health enhancement and health maintenance. When your spine and body postures (from the tips of your toes to the top of your head) are not balanced and symmetrical, your nervous system cannot function at an optimal level. When the nervous system has interference, there will be a laundry list of symptomatic possibilities that follow. Name any symptom and there will be a connection with your nerves and probable interference. The only reason that you do not understand or “believe” is that you do not have enough information to understand the truth.

Honestly, where in your past education history have you learned anything factual about chiropractic?

Now let’s talk about the “New You” in 2013. If you currently do not have a chiropractor, or if you only visit your chiropractor for “pain,” it is time to get more informed and learn the truth about chiropractic.

Challenge yourself to learn a different truth this year.

Don’t neglect your chiropractic care—never receiving chiropractic is like never receiving dental care!

CHOOSE chiropractic! It will change YOUR BELIEF! You are invited to attend our weekly health workshops, or mention this article and receive our free screening tests to assess your personal health potential.

By Stacey S. Conrad, DC, CCSP, CCEP

Dr. Stacey S. conraD

Certified ChiropraCtiC SportS phySiCian Certified ChiropraCtiC extremity praCtitioner

Team Chiropractor for the Indianapolis Colts 1995-2009 Chiropractor for Professional Rodeo 1992-2000

8924 East 96th Street Fishers, IN 46037

317.841.2700

www.PremierSportsChiro.com

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/ January 2013

Cover Story

AMY MAYER

YOGA PhotograpHy BY DAN BRAND JEWELRY: NIYAMA JEWELRY BY MAROCCO

A PASSION WORKOUT amy mayer

TURN THE PAGE FOR MORE

15

T

he New Year has arrived, but let’s face it—it’s still cold and dark out there. During these cold, winter months, many people talk about “finding light in the darkness,” or using these shorter days to direct their gaze inward to work on their inner being. Perhaps this is why the practice of yoga has always seemed to me to be a “wintertime thing.” I don’t enjoy breathing in cold air when I run, and bike paths are often too icy to be safe. To come inside and enjoy the meditative surroundings of a yoga class are the physical and spiritual equivalent to me of hot cocoa in front of the fireplace.

For serious practitioners of yoga, however, yoga is a year-round, lifelong passion. “Yoga brings truth, freedom, joy, surrender, gratitude and transformation… and this is why I teach and enjoy the practice every day,” says Amy Mayer, of Yoga Rock LLC, and our active life of the month.

Amy admits to being walking, talking proof that a commitment to living an active and healthy life doesn’t happen instantly. Going to the gym was initially a burden. “When I first joined a gym, I spent several months showing up for classes, never fully engaging in a fitness plan,” she says.

“I went through the motions five days a week, with no connection or passion about what I was doing.” Then, one fateful Saturday several years ago, Amy stuck around the gym after her cycling class had ended, deciding to try her hand at yoga. She knew right away that she’d found something incredibly special to her. “I could write a book about the life transformation that has happened through finding yoga,” Amy says.

(We don’t have room for an entire book here… but find Amy on Facebook at “Yoga Rock” to check out her teaching schedule and to set up private or corporate yoga. I’m sure she’d be very happy to share more about the transformative power of yoga in her life!)

Let It Go

Growing up, Amy participated in her fair share of sports and was involved in cheerleading and competitive technical dance in her high school and college days. Like so many of us, Amy became extremely competitive as a result of her athletic experiences. Yoga is different.

“Yoga is for everyone, regardless of their athletic abilities,” she says. “When I discovered yoga in my 30s, it was incredibly freeing to set aside the intense competitive nature I had known all my life. I was introduced to a whole new way of living and breathing, as I learned to abandon that competitive brain, expectation and ego.”

Amy declares that her path to fitness is “no big secret.” “I maintain a healthy body and a balanced lifestyle through good, old-fashioned

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/ January 2013

commitment and consistency.” She calls yoga her “passion workout” and practices it daily. “People ask me if I lift weights—and I don’t,” Amy tells me. Amy finds all the physical and emotional strength she needs in her practice of yoga—and she’s left with a more centered and balanced life, too. (Bonus!)

Feed the Fire!

“I eat a rainbow of fruits and vegetables through the day,” Amy says, and she makes it her job to see that her children eat as healthily as possible.

“I wouldn’t dream of sending my kids to school without their lunch boxes,” she says—and she packs hers at the same time she’s packing her kids’! “Being prepared is key to staying on track with nutrition,” she advises. Amy has chosen a vegetarian lifestyle, which works well for her.

(She’s quick, however, to point out that what works for her may not work for someone else.)

Fueling her body with five to six small meals a day, every three hours or so, Amy focuses on protein sources from almond butter, edamame and black beans. And because she doesn’t digest dairy well, she relies on kale, white and soybeans, and spinach for calcium. “I ask people to think of their bodies as a campfire,” Amy says.

“You need to continue adding wood to keep a steady, burning fire—and the same is true for the human body. Eating small, healthy meals and snacks several times a day will keep your internal fire ignited.” When asked about any food downfalls, Amy answers quickly and is slightly embarrassed. “Coffeemate,” she says. “It’s only a splash in my one cup a day, but I won’t make excuses.” Really—nobody’s perfect.

Being a Mirror

Oddly enough, that’s something Amy came to learn through her study of yoga. “Life isn’t about being the ‘perfect’ mother or the ‘perfect’ yoga teacher—it’s about being whole and being of service to others,” she believes. “I feel grateful and creative, and I have more patience after my daily dose of yoga or a brisk walk outside,” Amy says. She knows that for her, being active makes her a better mother, wife, friend and teacher. “I have learned to think of myself as a mirror for students,” she explains. She doesn’t just want to tell her students what to do; she wants to be an example. “I feel it’s my job to lead a healthy life and to connect with my own inherent goodness in order to reflect it into the space through my actions and words. My intention is to be a force of authenticity, rather than just a voice in the room.”

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

“Find a program you get excited about,” Amy suggests.

Breathe Deep “Yoga brings truth, freedom, joy, surrender, gratitude and transformation…”

If you’re new to yoga, or if Amy’s story has heightened your curiosity of the practice, Amy’s advice is to walk right into a yoga studio and take a class. “You may feel out of your comfort zone, and that’s OK,” she says. “It’s all part of the big picture in total health and wellness—it takes time and commitment, trying new things, and getting uncomfortable. That’s where the real growth and transformation takes place!”

And Amy’s biggest advice for readers? As 2013 starts, take some time to evaluate your current routine. Amy suggests asking the following questions: “Am I passionate about what I’m doing, or am I simply showing up and going

through the motions? Is what I’m doing serving myself, my family, my friends and others well?”

Amy believes that your next step lies in your answer to these questions. “It’s so important to find a program you get excited about—a style of fitness you want to wake up and go do.”

The practice and teaching of yoga bring great joy to Amy. “My most inspiring moment, personally, with respect to active living, is when I made the decision to enroll in yoga teacher training,” she says. “This is when I realized uncovering my passion would lead to helping others.” Amy loves to look around the room while she’s teaching

and see her students responding to her words in ways that fit their needs at the moment. “To see one student practicing headstand while the person next to him is taking rest—and maybe even snoring!—that’s a glorious teaching moment,” she says. “I know they are listening to their bodies and getting stronger and healthier with every breath.”

Yoga is Amy’s love, and you may find it to be yours, too. Whatever the case may be, make it a goal this year to find your own personal passion workout.

By Matthew Hume

17

Health

INFORMATION

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Small Group Personal Training

KNOW THYSELF:

Nutrition

HELP & ADVICE

3 Key Steps to KEEPING Your New Year’s Resolutions

The Fox & The Ox

I

will be the first to admit that I have one or two recurring New Year’s resolutions that always make it on my list. Well this year, I am DETERMINED never to see the same list again…at least not next year! I’ve realized there are decisions that I can make each day to lead me towards my goals. Looking at things dayto-day will make the long term that much easier!

Put a note somewhere that you will see often throughout the day that says this: Every decision leads to the ultimate goal.

This statement is powerful, and though it may seem over the top to say EVERY decision, just think about that for a moment. It’s like the butterfly effect—every decision, whether simple or very important, will lead you to or away from your goal.

Keep these three steps in mind as you journey into 2013:

1.

Determine WHY you choose the same goal each New Year. What has held you back in the past? Why did you not reach your goal?

Once you pinpoint the reasons (not excuses) that seem to sneak in every time, it will be easier to conquer them.

2.

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ACTIVELI FEGUI DE . COM

/ January 2013

New You!

Give yourself a second chance! A lot of times, we get so upset with ourselves if we don’t stick to the plan 100% that we throw up our hands and say, “Forget it, I already blew it!”

Even in a moment of sheer frustration with

yourself, take a look into the future—a week, a month, a year. Picture yourself better and better, closer to your goal each time. Rome wasn’t built in a day, right?

3.

Don’t tell anyone! You might think you’ll be held accountable by announcing, “I’m going to run a marathon!” But for some reason, friends and even family can be your biggest deterrent.

It’s not that they don’t care about you and your goals; it’s just that they themselves don’t have the same goals and discipline that you have.

So stay focused, and keep your blinders on!

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Success Story

FITNESS

Believe and Achieve!

BEFORE

By Matthew Hume

AFTER

Age before: 33 Age Now: 42 Height: 5’7” Weight before: 250 lbs Weight now: 150 lbs Location: Noblesville, IN Occupation: Stay-at-home Mom, Health& FitLife Coach

T

Ten years ago, as the proud mother of a 3-year-old and a set of 16-monthold twins, Shelli Montarsi looked for shortcuts anywhere she could find them. “If I wanted it, I ate it,” she says. When it came to exercise, Shelli believed sweat to be a fourletter word. Never having played sports growing up, Shelli saw herself as a “girly girl.” “The truth was, I lacked the confidence in myself that I could ‘hang’ with such a crowd [of cool, active peeps],” she says. For years, Shelli listened to a negative inner voice telling her, “Naw, that’s just not for you.”

ROLLER COASTER REVELATION One day, while browsing through a family photo album with her husband, Shelli caught sight of a picture that stopped her cold. The photo should have brought back happy memories of an amusement park ride with their then 3-year-old son. Instead of enjoying that ride, though, all Shelli could do at the time—and all she could think of when confronted by that picture—was feel humiliated at how the seatbelt almost didn’t buckle around her. “I had never felt more ashamed and disgusted with myself,” she says. “But the day I saw this dreadful picture was the first day of the rest of my life!”

Relying on Weight Watchers for her nutrition plan in those early days of better living, Shelli started by setting small goals for herself. “My first

22

ACTIVELI FEGUI DE . COM

Favorite exercise: Turbo Kick Favorite clean meal: Anything involving chicken, vegetables and some spice!

She lost over 100 pounds goal was to lose 10% of my body weight—and once I achieved that, I’d set another smaller goal, like 10 lbs. by a certain date,” she says. Her ultimate goal at that point was to lose 75 lbs.

by July 2004 so she’d look good on her and her husband’s Hawaiian vacation!

EXERCISE? WHO, ME??

Nutrition is only part of the equation, though. Next, Shelli had to overcome her resistance to that dreaded thing called exercise. “A neighbor of mine had this DVD set and told me I really ought to try it,” she says. From the moment Shelli pressed play, she never looked back. “Chalene Johnson [creator of Beachbody Turbo Jam] and I became virtual BFFs,” she laughs. “Our personalities, likes and tastes in fashion and in life were so dead on—and if that wasn’t enough, her Turbo Jam program was a live, dance, sweatfest party!”

Those first 75 lbs. dropped off as a result of better nutrition and all that calorie-burning booty shaking!

And as the pounds dropped off, Shelli’s confidence rose. She’d heard of “this crazy, high-energy, high-intensity” Turbo Kick instructor at the Fishers Y. “I will never forget how nervous I felt walking into a gym for the first time,” Shelli says. After taking that class, though, she was hooked!

She began adding in strength-based group exercise classes at the Y, and

/ January 2013

eventually worked up to cardio 5 to 6 days a week, along with weights 2 to 3 times a week. Things were going great for Shelli—until the plateau hit.

“I got so frustrated!” Shelli says. “Then I met another gal who introduced me to Beachbody’s Shakeology [a highprotein meal replacement shake].”

Describing the shake as a “yummy, chocolate wonder,” Shelli replaced one meal a day with Shakeology and stuck to her 6-day-a-week workout routine—and goodbye, plateau!

MAKING A DIFFERENCE At this point, Shelli felt very dedicated to the Beachbody program. “I wanted to pay my success and knowledge I had accumulated on my journey forward to others, and became a Beachbody coach,” she says. Shelli still marvels at how she went from a self-described “slacker, exercisehating, bad-eating Mom of three” to a “fitness lover, exercise fanatic and health-conscious eater.” Oh, and Shelli still wasn’t content—so she became a certified Turbo Kick coach!

Life threw an unexpected turn into Shelli’s path when she was diagnosed with type 1 diabetes in April 2011.

“I was utterly and completely shocked—I was in the healthiest and best shape of my life!” she says. For type 1 diabetics, diet and exercise can literally be life savers.

“My decision to take control and get into the best shape of my life has 100% paved the way for me to live a

healthy, complication-free life of a type 1 diabetic,” Shelli proclaims.

Over the years, Shelli has shed 100 lbs., decreased her body fat by 20%, and is down 10 clothing sizes. “My goal now is to continue to increase my lean muscle mass and further decrease my body fat another 5%,” she says.

Her routine now includes lifting heavy weights 3 to 4 times a week and doing “smart” cardio 3 to 4 times a week, too.

If you’re looking at 2013 as a good time to start your own journey, Shelli suggests starting small. “Change one thing a week or month—whichever you can better handle,” she says. Shelli also points out that nutrition is 85% to 90% of your results. “You just can’t outexercise a bad diet,” she warns. More than the benefits she sees for herself, she’s proud to be a positive force in the lives of her family and friends.

“I’m influencing my husband, my three boys, and many friends—showing them that being fit is a normal way to live a healthy, happy and balanced life.”

Find Shelli on Facebook for fitness tips, motivation, and general awesomeness!

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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Support

HELP & ADVICE

“Empower Yourself!”

Fit Momma • No more talking negatively about myself. Instead of

Being My Own Best

saying to myself, “You never were good at math,” I will say, “You are getting better every day! The more you practice, the better you get.” According to Erika Oglesby’s article “Get Instant SelfEsteem,” featured on www.care2.com: “There are many tools that you can use to build your self-esteem over time and one of the most powerful is positive selftalk. Learning to be kind to yourself through your thoughts can have a huge impact on how you feel and it could be the difference between a good day and a bad one.”

•

A

t the end of every year I lay out fitness goals for myself. This year I hope to run my first half marathon, compete in only one fitness competition (I usually aim for three), and take Muay Thai more seriously. As January approaches, I also set high goals for myself to eat better, spend more time with my kids, call my family more regularly and be the best I can be on the job. However, year after year I end up beatup and beat-down by my shortcomings—so I have decided to take a different approach for 2013. This year, I am going to labor in becoming my own best friend. That means:

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ACTIVELI FEGUI DE . COM

/ January 2013

Stop worrying. When things do not go quite as planned, I will relax and know that everything happens for a reason. As a mom, I expect everything to be perfect all of the time. Obviously, that is impossible—so I will LAUGH and enjoy the journey. One study explains how laughter relaxes the whole body, boosts immune system, triggers the release of endorphins and even protects your heart. That’s enough for me to labor in keeping laughter a part of my daily routine.

• Take time for myself.

Workouts can be (and should be) a great stress reliever. Lifting weights is empowering. Cardio helps you to think current situations (at work or at home) through. Stretching releases tension and anxiety.

When I work out, I will not only focus on reaching my physical fitness goals; I will also focus on my internal fitness goals.

“When you’re stressed out, put down the donut and pick up your pet. Stroking her is repetitive

Friend!

and relaxing.” (Women’s Day, September 1998)

• Journal. Journaling is my

favorite way to analyze situations.

It helps me to get a clear picture of my circumstances and puts things in the right perspective. Every night before bed, I will journal (aka write letters to myself) about my day and all the things that I am grateful for. Creator of www.the-benefit-of-positive-thinking.com says, “Your possibilities of getting what you want increase enormously when you are thankful in advance. You now realize the importance of being thankful always. Be creative! Use your gratitude journal according to your own rules.”

Being your very own best friend will eliminate disappointments that you may encounter with people when promises aren’t kept. Low self-image will no longer be an issue because you will have nothing but good things to say about yourself. Practicing meditation in the form of Pilates and/or yoga is a great source for releasing tension and worry.

2013 is going to be a stress-free year! Let’s use these tools to COMBAT stress by prioritizing our “best friend!”

“Meditation is my thing. But I’m not going to lie: sometimes I go into my closet and lock the door so no one can find me.” Singer Gwen Stefani, mom of two

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