July 2012 by Absolute Living Magazine

activelife The Elusive Fountain of Youth Pg. 11

FOR MEN & WOMEN

Guide

MOVE OVER, MIlky way!

July 2012

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activelife Guide

JULY 2012 FEATURES +

COVER STORIES 8 The Infamous Afternoon Slump

11 The Elusive Fountain of Youth

12 What Do the Studies Show?

14 Got Energy? 21 A Tight Butt in Minutes

Fitness Model Michelle Yeager

25 Avocado Egg Salad 26 Success Story Nick Shelton

29 Ask Laura

Move Over, Milky Way! Race Car Driver Milka Duno

Vol. 4 Issue 07 (#57)

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activelife

LETTER FROM OUR AMBASSADOR

Guide

Your guide to a healthy lifestyle

Ways Working Out Can BenefitYour Skin

EDITOR - IN - CHIEF EDUARDO PEÑA

ALG AMBASSADOR SHARON KRAUTER

FACEBOOK ADMINISTRATOR ANNA REED

4. Exercise eases stress. Exercise has long been known as a great way to relieve stress. Those mind-body benefits

SENIOR WRITER

may extend to your complexion. Though studies are small,

MATTHEW HUME

some show that stress may worsen, if not trigger, acne.

CONTRIBUTORS

Stress may also trigger flare-up of psoriasis. When you are

DALE GUYER CHUCK LEHMAN CATHERINE WINSLOW JEFF SIDWELL

feeling tense, let exercise keep those frown lines at bay, too. 5. Exercise gives your complexion a natural glow.

NUTRITION EXPERTS ABBY FOX PHIL STOCKTON

When you exercise, your skin begins to produce more of its natural oils that help skin look supple and healthy. While

FITNESS EXPERTS

that can naturally moisturize skin, remember to cleanse

LAURA MARENCO

your face gently as part of your skin care routine when you

TATUM PEREZ

shower to prevent any breakouts.

PHOTOGRAPHER DAN BRAND

Make exercise your secret skin care ingredient for a

young, healthier and smoother complexion. ow exciting to be writing for this month’s activelife Guide! Being a spa owner and a fitness professional, I could not think of a better subject to share with you than how exercise benefits your skin. Beyond heart

health and bone building, exercise has a positive effect on

As a fitness and wellness professional, I educate and advise

Not only do we need to be physically fit, but we need to be

Sleep – Allow yourself to dream: Your body needs at least 8

glands to increase their functions and rid themselves of toxins. 2. Exercise tones your muscles. The more toned you are beneath the skin, the healthier your skin will look and feel. The stronger and firmer your muscles are, the more support your skin will have, and the more firm and elastic it will appear. Toning muscles may also help minimize the appearance of cellulite, the dimply fat that often strikes the thigh and buttocks. You can’t exercise cellulite away, but

Studies have shown that regular exercise boosts blood flow enough in type 2 diabetics to help reduce the risk of skin problems that lead to amputation. Exercise gets the blood

ACTIVE LIFE GUIDE CORP.

CONTACT INFORMATION http://www.activelifeguide.com

Eat Right – Focus on natural, organic and fresh. hours a night to repair and rebuild.

Info@activelifeguide.com

COMMENTS & FEEDBACK editorial@activelifeguide.com

Meditate – Self-reflect and connect… It is good for the soul.

SUBSCRIPTIONS

Love all, and laugh a lot! In Good Health,

Sharon Krauter skrauter@lifetimefitness.com LuluLemon Ambassador; Personal Trainer and Fitness Instructor at Life Time Fitness; Owner of Absolu Spa and Skincare

admin@activelifeguide.com

_________________________ BE ACTIVE, LIVE WELL _________________________ © 2012 ACTIVE LIFE GUIDE CORP. 6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689 activelifeguide.com activelife Guide is published monthly by active life Guide Corp. 6037 Saw Mill

you can help it look better. 3. Exercise boosts oxygen and blood flow to the skin.

CIRCULATION

mentally fit and stable. Here are some basics.

1. Exercise makes you sweat. Sweat purges your body

skin, increases neuronal stimulation, and allows the sweat

JUSTYNA DORUCH jdoruch@activelifeguide.com Phone: 317.776.1689

strives for optimal health, and that comes from balance.

Exercise – Follow a regimen that is appropriate for you.

pimples and blemishes. Exercise increases blood flow to the

MARKETING COORDINATOR

on just a few basic lifestyle behaviors. Every one of us

your skin’s appearance, and here’s why.

of toxins that can clog pores and plague your skin with

DESIGNER

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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

flowing, and that increased blood flow carries more oxygen

that you consult with your physician

to the skin. The boost in blood flow and oxygen to the

before

skin cells also carries nutrients that improve skin health,

program. If you follow these fitness

supporting all the effort you make with moisturizers and other skin care products on the skin surface.

beginning

any

exercise

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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corporate approved

By Jeff Sidwell, PT

Health

The Infamous

Afternoon Slump

here are two common biological clocks in people. You have a friend that is a “morning person,” while you may be a “night person.” Morning people will hit a slump around 1:00 in the afternoon, while night people will hit a slump around 2:30 in the afternoon. Regardless of which category you fall in, the afternoon slump is annoying for all of us! Did you know there are ways to manage the slump without taking one of those 5-hour energy drinks or consuming another venti from the nearest coffee shop? Activity and snacks. Doesn’t sound so bad, does it? The weather is perfect, and every company allots time for a lunch break, so take a walk! It doesn’t take much: The benefits of a 15-minute walk after lunch can have a big impact on your energy levels for the rest of the afternoon. It provides a mental and emotional boost for people of

all ages, stimulating the senses and, consequently, brain activity. (Livestrong.com) Have trouble sleeping at night? Did you know that walking as

little as six blocks can equal or even surpass the effects of a sleeping aide? And walking is natural, eliminating the morning grogginess that we feel from a Tylenol PM or melatonin. As for snacks, choosing your snacks wisely and keeping them readily available is the key. We all have a desk drawer with some unused space— bring a peanut butter sandwich and store it for a snack 30 minutes before your normal

slump time. Larabars, soy yogurt and dried natural fruit are some other suggestions that work really well for energy because they provide healthy fats, simple sugars and protein.

we get tired again around 9 or 10PM. There isn’t a lot of value in fighting our natural rhythms, but for everything from work performance to taking care of kids, it’s worth managing and minimizing. If you go to the nearest café for your snack, that coffee is draining your adrenals and you will hit a wall by 5PM and wake up sluggish the next day. If you use energy drinks, you’re overloading your body with certain vitamins, which ultimately leads to a deficiency in other vitamins. (ACSM Personal Training Resource)

The key to a good snack is to think light. Light foods have that exact effect—they make you feel light. Heavy foods will make you sluggish. Imagine having a “small portion” of lasagna as your afternoon snack… It’s lights out for you!

The Next Step (myXTS.com) specializes in personalized fitness. We cover everything from injuries to performance training, nutrition advice to home program consulting. I, Jeff Sidwell—owner of The Next Step—realize my need for professionals in my life. I cannot successfully do my taxes, so I hire a bookkeeper and CPA. If you are having trouble reaching your health and fitness goals, use us—the fitness professionals!

Realize there is no perfect cure for the afternoon slump. Our body has natural rhythms. We wake up, we do some work, we get a little groggy midafternoon, we recover, and

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frequently get questions about new products that enter the market—products that claim to turn back the clock and make every woman look like Angelina Jolie (or perhaps Jennifer Aniston, depending on whose camp one favors). There are many misconceptions about what creams, lotions and potions are designed to do for the skin, and what results can realistically be achieved. No product will work for every skin type, and the best results come with persistence and maintenance.

Vitamin B derivatives like

niacinamide and pantothenic

Vitamin C is a potent antioxidant that helps to fix some of the damage caused by years of sun worshipping, such as fine lines, brown spots and dull appearance. It does not protect the skin from sun by itself. It is a nice adjunct to skin care, and works best applied in the morning (before you go out in the sun), but sunblock is still required. Vitamin E is another oilbased antioxidant that may help with scars by moisturizing and reducing inflammation. Vitamin E may also increase skin absorption of vitamin C. Alpha hydroxies are

wonderful for tightening the epidermal layer and helping with a mild exfoliation of the dead skin cells.

Beta hydroxies, like salicylic acid, are used for acne and rosacea treatment. They help remove dead cells around the sebaceous glands and help with pustular acne. Hydroquinone and kojic acid are used to

help with brown spots and hyperpigmentation.

Green tea extract is found in some eye preparations to help reduce puffiness and dark circles under the eyes. Hyaluronic acid fills in the gaps in the cells in the epidermis and is one of the

The Elusive Fountain of

YOUTH

best hydrating agents for the skin. An agent that can hydrate the skin will make it look younger.

Peptides are not actually “Better than Botox.” They seem to provide some hydration and temporarily improve fine wrinkles. No one really knows exactly how they work. Idebenone is a potent antioxidant that improves fine lines. Skin irritation and sensitivity in the form of an itchy rash is fairly common. The 0.5% preparation may show less irritation, but as is usually the case, less of an improvement will likely be the trade-off. Recommendations In the morning, cleanse skin, apply a vitamin C based product, moisturize, and apply a sunblock (SPF 30 or higher). Makeup can then be applied. In

the evenings, cleanse, apply an alpha hydroxy (only 2–3 times weekly if you have sensitive skin), apply a prescription strength retinoid, and moisturize. Don’t exfoliate more than 2–3 times per week or skin irritation may increase. Shaking up the skin care routine from time to time will keep improving the results. Most patients benefit from aesthetic treatments such as light peels or microdermabrasion to freshen the skin by removing the layer of dead skin cells. Avoid smoking and tanning to maintain. Achieving beautiful skin is a process. The clock can be turned back with more aggressive skin therapies, but constant attention to the skin is required to maintain the results. In the meantime, work will continue on finding that magic potion of youth… By Catherine Winslow, MD

ActiveLifeGuide.com / July 2012 / activelife Guide

HEALTH

The first rule of skin care: There is no one lotion that magically removes all wrinkles! Skin care cannot and will not replace surgery. So what products actually work? Most skin care products make temporary skin improvements. Vitamin A derivatives (prescription strength retinoids) do actually cause changes over time to the dermis. Prescription strength vitamin A products are the only skin care products shown to truly increase collagen, minimize fine lines and reverse aging in randomized, controlled clinical trials. They reduce pigmentation and fine wrinkles. They also thicken the dermis and cause more collagen deposition. (Note that they should not be used in pregnancy.) I recommend a retinoid preparation to almost all my patients as the backbone of skin care. Retinols are weaker over-the-counter varieties of vitamin A that do not cause the same result but are less irritating to the skin, and they do not require a prescription.

acid are less commonly found in skin care products. Topical supplementation through creams may increase cell activity and circulation, giving your skin a boost. It may not be necessary on a daily basis, but a weekly or monthly treatment with these products is a nice way to refresh your skin. Due to the flushing the niacin causes, I don’t recommend it for patients with rosacea.

What Do the Studies Show? start to interpret the findings and compare them to previous research. Studies involving medicine can often take years before meaningful data can be analyzed. This point is usually not reported in 60-second news reports, and important facts get buried by the limits of time constraints.

ne day chocolate is bad for you— the next day it’s beneficial, and everyone should include some in their regular diet. One day vitamin E supplements are great for the heart—the next day you see an article that says maybe not so much. You visit your doctor and he suggests you boost your good cholesterol; but later he’s not sure that’s such a good idea anymore. The list goes on. Life is confusing.

It seems that practically every week there’s another news report about a study contradicting some aspect of healthful living that was previously taken as gospel. It’s easy to get frustrated by these flip-flops, and it’s time to

HEALTH

consider another perspective. Health studies conducted by MDs and PhDs are often initially interpreted by news media with far less experience and whose business it is to “sell the story.” The unfortunate tendency is to sensationalize things, thus boosting page views and beating the competition in gathering an audience. With these thoughts in mind, it is paramount that we not jump to conclusions and believe everything based on the first report.

Single studies seldom change medicine. Following the initial report, doctors and other experts

As technology advances, we can examine things in new ways. Planets are no longer planets (poor Pluto), and it’s bacteria and not stress that causes ulcers. What once took years to determine can now sometimes be accomplished in months. Therefore, don’t view the “new science” as evidence of disarray and concern. Rather, welcome it, and let it help refine the guidelines of what’s really impacting our health and wellness. In addition to scientific technology, we have access to fresh data via electronic technology, with resources available at the click of the mouse. This, too, can be overwhelming, and we should not swallow every bit of information immediately just because it’s on the Internet. However, there do exist credible sources that can serve as databases of reliable information. Numerous hospitals, including the Mayo Clinic, Cleveland Clinic, Northwestern Memorial in Chicago and many others all have websites with seemingly unlimited information. Sites like www. webmd.com and www.pubmed. gov offer reliable data on virtually any health matter. Typically, these sites are loaded with documented studies that may be a bit technical, but at the same time have not been tainted with media opinions or converted to news stories. No matter what the concern, there is plenty of help available. Do your research and then consult a trusted physician. If you’re not satisfied with what you hear, you can seek a second opinion. You probably don’t purchase the first electronic device you

activelife Guide / July 2012 / ActiveLifeGuide.com

look at, so why do that with your health? It’s all about getting the facts before making a decision. So what about some of those things that go from “good” to “bad” to “good” again? Butter is high in saturated fat and will affect your cholesterol and is generally not good for you. Even with more research, butter probably won’t improve your health. Margarine that is trans fat-free is a better choice—but even those are not created equal, so check the label. Personally, I like Vitamin Water. However, with over 32 grams of sugar in a 20-oz bottle, it may not make sense to down a bottle right after a workout. I might as well grab a Snickers (only 30 grams of sugar) and 24 oz of cold tap water and enjoy that more. The tap water doesn’t have the added vitamins, but the sugar damage is

slightly less with the candy bar. Did you hear about the recent report on coffee? Yep, now they say that drinking lots of coffee can reduce the risk of early death. Coffee drinkers had fewer strokes, less heart disease, and were less likely to die from the complications of diabetes and respiratory failure, according to the study. It initially looks all positive for coffee—but again, you might want to dig a little deeper. Research does reveal new information every day, and we need to keep up with it and adjust accordingly. Don’t believe everything you hear, read or see. News reports and advertising can be deceiving because marketing trumps all. Just be sure to validate the studies you hear about to make sure they’re factual. By Chuck Lehman, Any Lab Test Now

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Health

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Energy? Supplement Store at The Guyer Institute has several nutritional supplements to help you on your way to feeling more energetic. Certain medications and lack of a balanced diet can deplete our B vitamins—essential in maintaining energy levels throughout the day, helping to maintain healthy skin and muscle tone, and supporting metabolism. The Supplement Store has a variety of B vitamins to help you to feel at your optimum energy level. We also have a specially formulated product called Max Adren, which includes specific herbs and vitamins to boost your adrenal function and to help provide endurance and extra energy to sustain you throughout your busy day. This blend of adaptagenic herbs also helps your body to adapt to stress and to increase stamina.

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So often we hear our customers and patients telling us that they are tired from their busy lives. Unfortunately, many of us put ourselves last on the “to-do list,” making sure everyone else is cared for before addressing the issues affecting our own health. The

activelife Guide / July 2012 / ActiveLifeGuide.com

A multivitamin to fill in the gaps in our diet is fundamental to feeling great and energetic. Our SynerG Alpha multivitamin is a high-potency product that will help sustain your energy level throughout the day. Methyl B12 is a sublingual tablet that provides a necessary component from the B vitamins. It is a potent vitamin B12 formulation that dissolves quickly under the

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COVER EXCLUSIVE

Move Over, Milky way!

By Matthew Hume

Race Car Driver MILKA DUNO

“Learn everything you can and take full advantage of every opportunity that life brings you.”

TURN THE PAGE FOR MORE

ActiveLifeGuide.com / July 2012 / activelife Guide

just looked up the word overachiever in Webster’s, and the picture next to it is one I hadn’t noticed before. Yep – right next to that word is a beautiful, full-color shot of professional race car driver Milka Duno. And now that my eyes have been opened to the “Milka Way,” it seems that the stars in the night sky have some competition. Venezuelan racing sensation Milka Duno takes competition very seriously. She earned the highest finish ever by a female driver (2nd Place Overall) in the legendary 24 Hours of Daytona; she won the Rolex Series Grand Prix of Miami (the first major race ever won by a female driver in the US); she’s the first woman ever to have won the Petit Le Mans not once, but twice; and she was the first Latina to qualify and compete in the world’s most famous race, our own Indianapolis 500. As if that weren’t enough to rival the stars, Milka is a Naval Engineer who holds four master’s degrees (she earned three of them simultaneously). Then there’s the movie she was in, and the children’s book she wrote. And last, but not least, there’s the Milka Way foundation, which Milka founded to spread the message to children around the world of how a strong education

benefits kids in all aspects of life. I’m not sure a two-page spread is enough to fully encapsulate just how awesome Milka Duno is—but here we go!

Active Living – A Matter of Life or Death Milka has always led an active life. “My parents are awesome, and they were always encouraging me and my brothers to live life to the fullest,” she says. In high school she played volleyball, and in college she was selected to be on her school’s varsity team, giving her a chance to compete against all the other universities in Venezuela. As a professional race car driver, staying in tip-top shape is vital to her success—and her safety behind the wheel. “You could say that my life depends on it,” Milka says. With a workout regimen that contains very specific cardiovascular and strength training exercises, Milka makes sure she stays in top physical shape. “Racing is a very demanding sport due to the high speeds and G-forces involved,” she says, “—in addition to endurance demands under high heat conditions inside the car during a race.” What kind of diet does a super-competitive pro race car driver maintain? “I eat very healthy all the time, with fresh fruits and vegetables and high-quality proteins,” Milka tells me. “I love sushi!” (On the other hand, nobody—not even Milka—is perfect. She admits to loving Nutella a little too much.)

Aiming for the Stars So much more than an athlete on the racetrack, Milka advocates strongly for athletics of the mind when she’s not behind the wheel. Founded by Milka in 2004, the “Milka Way” program’s mission is to inspire children and students to “Aim for the Stars” and achieve academic excellence. Through the program, Milka has spoken to thousands of young people around the world about the importance of education. “What I hope I provide is a message of inspiration,” she says. “I

activelife Guide / July 2012 / ActiveLifeGuide.com

speak with kids and students all over the world and many ask, ‘Do you mean, I can be a race car driver, too?’ or ‘I can be an engineer?’ I say, ‘Of course! You can be anything you want to be – you can have any career you want.” Milka’s message to students is that anything is possible— but studying hard and learning has to come first. Her words are an inspiration to children and adults alike: “Take full advantage of every opportunity that comes your way. Never give up—let nothing stand in your way.” Milka is an inspiration to so many—but who inspires her? “I meet parents, their children, students, aunts, uncles and grandparents both on and off the track, and they are inspiring to me because they see me as an inspiration,” says Milka. “They say I inspire them—but they inspire me! It’s very rewarding.” Take her experience at the Indy 500, for example. “As a race car driver, I always dreamed and hoped to compete in the Indy 500—so it was like a dream come true for me,” she says. But it’s not just the racing that made the experience for her. “One of the things I remember most is the fans—they were so welcoming and supportive! Not only did I get good wishes from people at the track, but from people everywhere I went in Indianapolis—and from media and fans around the world. I felt that there were

> See more exclusive photos

of Milka’s cover shoot at www.facebook.com/pages/activelife-Guide

people from all over the world cheering me on. I was incredibly moved and honored.”

Leaving No Stone Unturned With the grueling demands of a professional race car driver’s schedule, there’s not a lot of time for Milka off the track or out of the training room. That doesn’t mean she hasn’t found time to take advantage of some really rewarding opportunities that have come her way, though. (Remember her advice? “Take full advantage of every opportunity that comes your way!”) There was her role in the 2008’s Speed Racer, starring Emile Hirsch, Matthew Fox and Christina Ricci. “Being in Speed Racer was a great experience for me. The movie business and how much creativity and effort that goes into making a movie is fascinating to me,” Milka says. She’s also written a children’s book, Go, Milka, Go! “The response to my book has been wonderful—it was a lot of work and a true labor of love.” The book was awarded the Best Young Adult Sports/Recreation Book of 2009 at the 11th Annual International Latino Book Awards. And there is no rest for this overachiever this summer. “With the level that racing is at, there is really not much of an off-season anymore,” Milka says. “When I do get a short break, I enjoy traveling back to my home country of Venezuela to visit with family and friends.” Milka’s future looks brighter than ever. As if four master’s degrees and her successes so far aren’t enough to cement her place in professional racing history, Milka’s next goal is to become the first Hispanic woman to compete in NASCAR. “As you can see, I like to win,” she says, “—and I compete to win in every aspect of my life.” So move over Milky Way—Milka Duno will not be outshined.

“What I hope I provide is a message of inspiration,” Milka says.

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Michelle Yeager

Minutes

Donâ&#x20AC;&#x2122;t neglect your backside just because you canâ&#x20AC;&#x2122;t see it. Your butt (aka gluteus maximus) is made up of the gluteus maximus, minimus and medius. It is one of the largest and most powerful muscle groups of the body, and it helps to control your hips so that you can sit down or stand up from a stooped or sitting position. It is also activated while running and climbing. The strength of our butt and muscle activation declines with increased time spent sitting in the car on long commutes and in front of the TV and computer. Some symptoms of a weak bottom include discomfort or increased injury to the knees, hips and lower back, and poor posture (hips tilt forward, pushing your lower abdomen out). As our lives become increasingly sedentary, it becomes extra important to give your gluteus maximus special attention. Here are some key exercises that will help do just that!

ROUTINE BY TATUM PEREZ

TURN THE MORE

PHOTOGRAPHY BY DAN BRAND

ActiveLifeGuide.com / July 2012 / activelife Guide

PAGE FOR

Training

Warm-Up Exercises If the lower body muscles (i.e., quadriceps) are stronger than your bum, then those muscles will instinctively take over and do the work for your weak glutes, negating the exercise for the butt. You must focus on making these muscles activate during your lifting to ensure that they are doing their part. Perform this exercise as a warm up to the other exercises focusing on glute activation.

Lateral Band Walks/ Mini-Band Side Steps

Place a mini-band around both legs just below the knees. Take small steps to the right for 20 feet and then back for one rep. To keep your glutes activated, it is important to keep your upper body stable with abs braced to keep from swaying side-to-side.

Hip Raise with Knee Press-Out

Place a mini-band just above your knees and lay face-up on the floor with your knees bent and feet flat on the floor. Raise your hips, keeping your knees apart, and pause for 5 seconds in the up position, then lower back to the floor. If your hamstrings cramp, it could be a sign of a weak bottom.

activelife Guide / July 2012 / ActiveLifeGuide.com

Main Set Perform exercises 3, 4 and 5 in a row, then rest 1â&#x20AC;&#x201C;2 minutes. Repeat 2â&#x20AC;&#x201C;3 more times. Always attempt to engage your glutes when performing the following exercises. From a standing position, put both hands on your hips, contract your bottom, and note the contraction. On exercises like number 4 and 5, make sure you initiate the movement by driving with your bottom.

Build-Up, 3 . 100-Meter followed by a 100-Meter

Walk/Jog x 2 a. Running at half, three-quarter and full speed during a single rep (100 m) b. Finish with 100 meter jog/walk Repeat a and b.

Kettlebell Single Leg Deadlift

Place your feet hip-width apart with your weight on your heels and knees slightly bent. Grab the kettlebell with both hands and lift your right leg off the floor. Brace your core and without changing the bend in your left knee begin to lower your torso until parallel to the floor by shifting your hips back and keeping your right leg in line with your body. Remember to keep the kettlebell against your body and lower it without rounding your back by keeping your shoulders down and back. Continue to brace your core and come to standing by pushing through your hips making sure that they rise with your shoulders and your back remains flat and not curved.

5 . Kettlebell Swings x 10

Grab a kettlebell with 2 hands, set your feet shoulder width apart and brace your core. Swing the kettlebell between your legs, keeping your arms straight and wrists locked, thrust your hips forward, and swing the kettlebell to chest height as you come to an upright position, squeezing the glutes at the top of the swing. Swing the weight back and forth; do not round the back or lift the kettlebell with the arms during the movement (let momentum generated from your glutes and hamstrings move the weight). ActiveLifeGuide.com / July 2012 / activelife Guide

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Nutrition with the Fox and the

Being “Fit”

Abby Fox

for the Season

ow do you lead your family by example as to what healthy habits are? Think about what family outings look like for your pack. Baseball games? Movie theater? Pizza buffet? While all of those things are fun and great, make sure to have some healthy traditions, too! Try things like walking to your local farmers market on Saturday mornings. You could set up a “Fit Challenge” to keep each other active with a little friendly, family competition. Take advantage of the beautiful weather to spend time being active with the family. Also, find fruits and vegetables that are in season to create incredibly tasty meals and snacks to fuel yourselves. This summer, make it a priority to be fit—along with picking colorful in-season produce! The Dirty Dozen Reduce your exposure to pesticides by choosing organics when buying these fruits and veggies with permeable (edible) skins:

• Nectarines • Strawberries • Cherries • Kale

• Lettuce • Imported grapes • Carrots • Pears

• Peaches • Sweet bell peppers • Celery • Apples

Phil “Ox” Stockton

Try this recipe that uses power-packed, IN-SEASON ingredients! Whether you serve this as a wrap, on whole-grain toast, or in a lettuce cup, you will love this egg salad that uses half the yolks and lots of healthy fats from the avocado.

o d a c o v Agg Salad E

Ingredients

I tried a Flatout for the first time after hearing the positive reviews about it and loved how easy it was to create a wrap. It tasted great, too! If you’re on a glutenfree diet or looking to use fewer calories, this is also wonderful in a lettuce wrap—or why not a hollowed-out tomato!

Directions

Combine the egg yolks with the avocado, light mayo, yogurt, chives, vinegar, salt and pepper. Mash with a fork. Combine with egg whites and adjust salt as needed.

• 4 large hard-boiled eggs, chopped • 4 hard-boiled egg whites, chopped (discard the rest) • 1 medium Hass avocado, cut into 1/2-inch pieces • 1 tbsp light mayonnaise Nutrition Servings: 6 • Size: 1/2 cup • Old Points: 3 pt • Points+: • 1 tbsp fat-free plain yogurt 4 pt (w/ light Flatout, 7 pts) • 1/2 tablespoon finely chopped chives Calories: 154.7 • Fat: 11.7 g • Protein: 9.3 g • Carb: 4.6 g • 2 teaspoons red wine vinegar • Fiber: 3 g • Sugar: 0.5 g • 1/2 tsp Kosher salt Sodium: 132 mg (without salt) • pinch freshly ground pepper

ActiveLifeGuide.com / July 2012 / activelife Guide

By Matthew Hume

Success Story / Fitness

Live Long—and Inspire!! BEFORE

“Love what you do. Do what you love!” Age:

Height:

5’10”

Weight

before:

Nick Shelton

AFTER

240

lbs Weight now: 175 lbs Location: Niles, MI Occupation:

Personal

Trainer;

Certified

P90X

Instructor Favorite exercise: P90X Favorite clean meal:

Chocolate/strawberry Smoothie (Chocolate

Shakelogy, almond

“Big Nick.” How’s that for a nickname? Nick Shelton led an active childhood—always a strong kid, but never in the best shape. As an offensive lineman on his high school football team, he weighed 240 lbs., and his diet back then was chock full of tasty processed foods, sodas, chips and pizza. “So much pizza!” Nick says. Obviously not a diet of champions.

Michigan

milk,

strawberries,

Sunwarrior

protein

unsweetened powder,

ice)

meant working out from an hour to 90 minutes a day, tracking everything he ate, and weighing his food to know exactly how much he was putting into his body. Nick increased his caloric intake to over 2400 calories a day and over time decreased his percentage body fat from 20% to just 6%, while maintaining his weight. “I began to understand that food is fuel for the body, and that the most important thing about food is its

Goodbye, Big Nick!

nutrient density,” Nick says. After P90X, Nick did

In 2003, sick of being “the fat kid in school,” Nick

P90X2. Nick doesn’t count every single calorie

made a conscious decision to change his life. While he says quite adamantly that he would never recommend the Atkins diet to anyone today, the once-popular program did help Nick shed 50 pounds. Then came college and, with it, a very common collegiate diet. All that deep-fried food and beer drinking left him feeling sluggish, Nick tells me, with zero motivation to hit the gym. When he finally did start moving again, he went about it all wrong. “I had no idea what I was doing,” Nick admits. He blindly hit the gym, working out almost every day on the treadmill, stair climber, and doing bicep curls. Nick went from 190 lbs. to 175 lbs., but by not evening out his strength training, he didn’t see the results he really wanted. “I was very depressed that I was still fat,” he says. Enter P90X.

Down with Fat! Nick’s inspiration to start P90X came in the form of healthy, sculpted bodies on a Florida beach. “I was on spring vacation, and I didn’t feel comfortable taking my shirt off because I was still ‘gooey,’” he remembers. At 175 lbs. with 20% body fat, Nick’s goal at first was just to complete the 90-day workout program. This

the Insanity program, Insanity: The Asylum, and anymore, but he does try to find foods with the highest nutrient-to-calorie ratio. “This has led me to adopt a plant-based whole foods diet,” he says. This means his diet consists mostly of fruits and vegetables, nuts, seeds, legumes, beans and whole grains. Basically, that “gooey” spring vacation in Florida turned this young whippersnapper into a goal-oriented fitness fanatic!

The Three-Century Plan Nick has an unusual goal—he wants to live to 114. “That will mean I was alive in three centuries—weird, but it’s a goal!” he says. “My great-grandfather credits his longevity to ‘chewing slowly and turnip greens,’” Nick laughs. (He’s 109—he may be on to something.) More importantly than long life, though, Nick wants to inspire others in their fitness journeys. “I constantly talk to shoppers [at Shelton Farme Market, the family business] about” the health benefits of various fruits and vegetables, nuts and seeds, and whole grains, he says. Of course, he spreads the good word through his actions, too. Nick began his first P90X Challenge on June 11, and he

activelife Guide / July 2012 / ActiveLifeGuide.com

also recently became an independent Team Beachbody coach. “Being a coach allows me to help people select the most appropriate fitness programs, nutritional supplements and dietary choices.” Nick is pretty pumped about being included in the P90X infomercial, too— his clip was even featured on NBC! Nick’s advice to readers? “Find what works for you. Everyone is different. If you’re doing an exercise you hate, chances are you won’t be doing it for long. If you’re eating foods you hate, chances are you won’t be eating them for long. Love what you do. Do what you love!” And Nick loves paying his successes forward. “It’s very often that people approach me and tell me that I am the reason they decided to make a healthy change in their life,” Nick says, humbly. “It’s an amazing feeling to see the changes that people make for their futures.”

For free coaching and motivation support, sign up for Nick to be your Team Beachbody coach at www.RIPPEDwithNICK.com. And check Nick out on YouTube: www.youtube.com/watch?v=Vf5jbMlirpc. 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

Motivation Ask Laura

Got questions?

Ask Laura Q+A

Dear Laura,

I have battled cellulite since I was a teenager. I have tried different noninvasive treatments at the plastic surgeon’s office and just about every cream on the market, but nothing seems to get rid of this ugly cottage cheese on my buttocks and legs. What causes cellulite and is there any hope for me? My diet is not terrible, but I do have treats here and there. My biggest downfall is cheesecake and the occasional fast food on the weekends. I drink sodas most of the time and I know I should consume more water. I try to stick to clean foods during the weekdays. Is there any hope for me? –KATIE

+ YE-BYE

CELLULITE!

Dear Katie,

Do not feel alone! More than 90 percent of women develop some cellulite after they go through puberty. According to research, the development and severity of your cellulite has a lot to do with genetics and hormones. In simple terms, cellulite is the fat and toxin deposits that make their way into our connective tissues and then harden, causing the lumps to appear. It mainly affects the lower limbs, abdomen and pelvic region, but it can appear on any region. I battle cellulite as well. I have learned to control it simply through the following: exercise (cardiovascular and weight training), a clean diet, and proper intake of water. To many of us this might be easier said than done, but as we all know, anything worthwhile takes time and perseverance.

1.Exercise

In addition to cardiovascular exercises, strength training programs that target cellulite-prone areas such as the buttocks and thighs will aid in reducing cellulite. Squats and lunges are excellent exercises because they target the lower body, primarily the quadriceps, buttocks and abdominal muscles, and they will enable you to build lean muscle. Additionally, muscles are metabolically active and burn more fat than any other type of tissue. Thus, by performing squats and lunges, you will tone your body, burn calories, and build lean muscles—which, in turn, will burn more calories.

2.Eating and cleaning up your act

Remove all processed foods, sugar-loaded treats, alcohol and smoking from your life. All of these push toxins into your cells, setting your body into overdrive and not allowing for your metabolism to work efficiently. Stick to fresh veggies and fruits, lean cuts of meat, and drink tons of water. These will benefit your body by creating a detoxifying effect, and the water along with the fiber will help flush away the toxins.

3.Give up the creams and potions

To date, no cellulite-reducing cream or lotion has been proven to remove or reduce the amount of cellulite on anyone’s body. Save your pennies and buy a few personal training sessions instead. If you incorporate cardio 4 to 5 times a week, plus strength training and clean eating habits, you will set the path for cellulite-free skin! Good luck!

ActiveLifeGuide.com / July 2012 / activelife Guide

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