July 2013

activelife

Making Wise Choices Pg. 12

FOR MEN & WOMEN

FR

E

E

Guide

TM

July 2013

Sailing Yogi!

Chelsea Pipp

The Monthly

Massage

That Keeps on

Giving

Summer Escape

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HEALTHY Summer

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KNOW THYSELF:

2013

16

Vol. 5 Issue 07 (#69)

FEATURES + COVER STORIES

8/

AGING REDEFINED

10/

SAILING

MAKING WISE CHOICES

YOGI!

12/

THE MONTHLY MASSAGE THAT KEEPS ON GIVING

Chelsea Pipp

14/

RECIPE: HEALTHY SUMMER SMOOTHIES

21/

ROUTINE: A FAST - AND - FURIOUS 20 MINUTES!

24/

“SUMMER ESCAPE”

26/

SUCCESS STORY: LINDSEY LYONS

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PhotograpHy BY Eduardo Peña

JULY

Mike M. Deldar, DDS, FICCMO (Member of American Academy of Sleep Medicine)

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LETTER FROM OUR ASSISTANT EDITOR

Credits

Fun in the Sun!

EDITOR - IN - CHIEF EDUARDO PEÑA

Be healthy about it, though, OK?

S

MATTHEW HUME

Skin Care You may or may not burn when your skin is exposed to the sun, but your skin will suffer no matter what when out in the harsh sunlight for long periods of time. Before you slather on the SPF, though, check the ingredients. Remember that what goes on your skin gets in your body. Choose a natural sunscreen. Avoid aerosols or any with dyes and perfumes. Choose a mineral-based sunscreen, and keep in mind that just because it is an astronomically high SPF doesn’t mean that it is good for you. It’s ok to be picky.

We here at activelife Guide wish you a safe and healthy summer!

All the best in life and health,

GREGORY CHERNOFF EDI WOODS CHUCK LEHMAN HILARY HAGNER

PHOTOGRAPHY ACTIVE LIFE GUIDE CORP

ART

ACTIVE LIFE GUIDE CORP.

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

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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 before

beginning

any

exercise

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

aNNA REed

activelife Guide from any claims.

Assistant Editor

AC TIVELI FEGUI D E. COM

CONTRIBUTORS

ummer, sun, fun—it’s all finally here!

While you are making plans to enjoy all that sunshine, don’t overlook taking proper care of yourself. Here are some tips for summer care.

Hydration Water, water, water! Whether you are just lounging at the pool or going about your normal routine, hydration is even more critical during the warm summer months.

My “mommy mode” is coming out here, but it is common sense: The warmer it is, the more you sweat. Drinking soft drinks and other sugary beverages is NOT the way to go when you are dehydrated. If you are involved in intense activity, consider adding a source of electrolytes to your water intake to replace the ones you’ve lost. And while I am on the subject, monitor your kids. They are die-hard summer fans, and they aren’t going to recognize the signs of dehydration or heat exhaustion. Push the fluids and direct them away from heavily sweetened drinks. Can’t get them to drink water? Try slicing fresh strawberries, lemons, limes, and/or cucumbers, and add them to a pitcher of cold water overnight to infuse some great flavors that your kids will enjoy. You can even add a bit of Stevia or Xylitol to add some sweetness if your kids are sticklers for sugar.

6

ANNA REED

SENIOR WRITER

Nutrition Yes, it’s hot out, and appetites tend to decrease as the heat increases. Cold, fresh vegetables and fruit are an excellent choice on a hot day. Activity levels in the summer are typically higher than during other seasons, thus resulting in more calories burned. If you are burning more than you are eating, you will create a huge calorie deficit and your metabolism will slow drastically. Take care of your body and it will take care of you.

Anna

ASSISTANT EDITOR

/ July 2013

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

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Health

INFORMATION

>>

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

Aging Redefined

We have all heard terms and phrases like “anti-aging” or “stop aging.” Sounds wonderful, no?

The truth is that it’s impossible to stop the aging process. We can take steps and make choices, however, to slow down the aging process and help ourselves age well. The choices and steps we take, combined with advances in science, help optimize our health on the inside and out.

care. I have researched, developed and perfected a custom medical grade vitamin and antioxidant skin care line rich in lipids, which help to maintain healthy skin. We prescribe our skin care line in conjunction with our medically supervised custom facial and aesthetics services.

Some of us require a higher level of treatment to improve our skin. In these situations, non-invasive or minimally invasive laser therapies to blend age or sunspots, reduce pore size, control acne, and improve skin tone and quality are an excellent choice.

We have one of the largest cosmetic laser centers in the country. Our center performs research for most biotech and laser manufacturers, which give our patients the ability to have state-of-the-art treatments for any skin problem or improvement goal.

The choices and steps we take help optimize our health on the inside and out.

Our Skin Our skin is a direct reflection of our overall health. We all work towards bright, smooth and healthy complexions. To accomplish this, it’s important to remember that the foundation of beautiful skin is adequate hydration, using sunscreen daily, and eating well. Building on that foundation is skin

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Injectable therapy is an excellent way to improve your skin and overall appearance.

These options range from Botox to soften forehead lines and crow’s feet, to treating excessive sweating of the palms or underarms, and relieving migraine headaches. We offer multiple filler options to plump lips, smooth folds, and treat fine lines. Additionally, we offer long-lasting and natural options like cellular therapy and autologous fat injections to help patents improve scars, lines, wrinkles, and overall tone and quality.

Frustrating Fat Stubborn areas of fat accumulation, cellulite and stretch marks can be frustrating and seem more difficult to lose with on-going age. These areas of “brown fat” do not

oxidize with routine and regular aerobic workouts. Our center offers comprehensive packages designed to help rid men and women of these problems.

After ensuring proper nutrition and exercise, non-surgical ultrasound and radiofrequency systems are utilized to reduce selected fatty deposits and improve the dimpled look of cellulite. Severe cellulite can be treated with subcutaneous laser fiber therapy to dissect the fibrous bands responsible for the cellulite.

After a non-surgical attempt, residual fat can be removed safely with the most state-ofthe-art laser-assisted liposuction systems, or traditional tumescent liposculpting for larger areas. The natural loss of elasticity in skin with aging, pregnancy, or massive weight loss can also be successfully treated with non-surgical and surgical combination therapies designed individually for each patient. We offer a unique system for softening and, in many cases, ridding women of unwanted stretch marks.

The Future Breakthroughs in science now allow us to repair or heal ourselves with our own tissue. Fibroblasts, stem cells, and other forms of regenerative medicine are paving the way for numerous anti-aging, aesthetic, and other health-improving treatments.

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Nutrition

By Chuck Lehman, Owner of Any Lab Test Now

INFORMATION

Getting to—and maintaining—your ideal weight is all about making small steps with good choices.

Making Wise Choices

T

he long days of July keep everyone busily running around in the middle of their summer activities. As the temperature and humidity increase, the typical “active” American is on the run from dawn to dusk, and the long, busy days can make it difficult to focus on a healthy lifestyle.

You would think that with all this activity, we would benefit from the increased “natural” exercise we get.

Well, other factors get in the way, and summer may not be the healthiest season of the year after all. Busy means less “free” time, and less free time means we turn to convenience. Convenience in eating habits most often doesn’t equate to good health.

I’m as guilty as anyone: I eat “fast and convenient” way too often. Recently, I started paying more attention to how my “convenient diet” impacts my nutrition and general health. With an option for quick and easy food on every corner, the choices are unlimited. It doesn’t take a scholar to understand that all meals are not created equal, no matter where or how they are prepared.

I started watching for the nutrition charts now on display in some restaurants. Many menus provide information on calories, and some places feature “healthier” choices and label them as such. I did a few Internet searches to find lots of helpful information that, in some cases, was alarming at best.

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After breezing through numerous books in the food section of my local bookstore, I was fascinated with David Zinczenko’s and Matt Goulding’s Eat This, Not That! In this eye-opening book, the authors cover thousands of fascinating details about healthier eating in a fastfood world (and at home, too). While the book is not a weight-loss program, it does equip us with opportunities for lower caloric intake by hundreds of calories every day by

simply making better choices on what not to eat. The book confirmed several of my suspicions, including the fact that the nutrition charts posted in restaurants aren’t all that accurate. (Imagine that!)

Getting to—and maintaining—your ideal weight is all about making small steps with good choices. Weight goes on a fraction of a pound at a time, and it can come off the same way. The basic formula is simply this: calories in – calories out = weight loss or gain. In order for a moderately active female (20–50 years old) to maintain a healthy weight, she needs approximately 2100 calories a day. The typical male of the same profile needs a few hundred more.

It takes about 3500 calories to create a pound of body fat. If anyone consumes just an extra 500 calories a day, they can gain about one pound per week. Do that for a few weeks (or worse yet, months), and it’s easy to see the pounds adding up. By doing some reverse math, you can see that by cutting just a few calories a day, you can make a major difference over time.

Obviously, in a fast-paced world, our meal choices at the fast food restaurants can really make a difference. For example, have you ever gone to the “golden arches” and considered eating smarter? If the choice is between the Premium Grilled Chicken Ranch BLT Sandwich and the Premium Bacon Ranch Salad, I would naturally think the salad would be the smarter choice. Well, that would be wrong: The chicken salad is nearly double the calories of the sandwich, at 560 calories. What about that business lunch at Applebee’s? The Three Cheese Chicken Penne looks good; however, choosing the Creamy Parmesan Chicken instead would reduce the caloric intake by 990.

That’s a HUGE difference.

Eat This, Not That! has been tremendously helpful to me. It has information on all types of restaurants, home cooking tips, how to lose weight without being on a “diet,” as well as learning how to “supermarket” shop.

Not only has it allowed me to eat smarter, but also to enjoy that much wanted dessert that I often feel too guilty to have. After reading the introduction, go right to the back (page 308) to learn how to create the ultimate chocolate-peanut butter-carmel s’more. At only 330 calories, it can still be on my list when balancing my weekly allotted intake. Well, I may have to exercise a little more, too.

Recommended reading: Eat This – Not That!by David Zinczenko

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Health

INFORMATION

By Edi Woods, Massage Therapist

The Monthly

Massage That Keeps on Giving

I

f you’re a monthly massage kind of person, you know how amazing you feel after your monthly session. Here are four self-care things you can do to help keep that amazing feeling going until your next session.

1. Drink plenty of water.

2. Stretch—perform the sun salutation.

3. Use your therapy ball.

4. Soak or bathe in Epsom salt.

Keep the feeling ALIVE between your monthly sessions!

(Note: People who have a diagnosis of diabetes should NOT soak in Epsom salt.)

• Water, water, water! It makes up two-thirds of our body composition, and the systems of our body require it to function properly.

Second only to air, water is an essential element our bodies need to function like a well-oiled machine.

• Karen Voight, fitness expert, suggests that the most important activity we can engage in daily is stretching. This keeps our muscles and fascia in a softened and relaxed state, which minimizes the chance for activity-based injury such as muscle

tears and strains. A yoga sun salutation is a simple way to stretch and warm up all the major muscle groups, and it only takes a few minutes to complete each day.

• Get yourself a 4” inflatable ball and fill it full of air until the ball still has a little bit of give. Use the ball wherever and whenever you have a sore or tight spot on your body that needs to be loosened or relaxed. Lay still on the ball in each trouble spot for a minimum of five minutes. You will begin to feel your tissue soften, and you will find

your whole body relaxing. Be creative. You may work any area of the body with the ball. Common spots everyone seems to benefit from using the ball on are the neck, upper and low back, gluts and the belly.

• Soaking in an Epsom salt bath is an age-old remedy to soothe tired, achy muscles and stiff joints. Used by athletes and dancers alike, this relaxing remedy draws toxins and lactic acid from the body, thereby softening muscles and easing aches and pains.

So, in addition to receiving regular massages, performing the above activities will keep you on track until your next massage. I will be hosting a complimentary workshop featuring the above topics on Sunday, July 14, at Elements Therapeutic Massage. Please call the studio to register at 317 222-5641.

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/ July 2013

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Nutrition

INFORMATION

Avocado

Avocados combine brain healthy omega-3 fatty acids with natural vitamin E, which

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Green Tea Smoothie

Tofu Tropic

Ingredients

Smoothie

• 3 cups frozen white grapes • 2 packed cups baby spinach • 1 1/2 cups strong brewed green tea (see Tip), cooled • 1 medium ripe avocado • 2 teaspoons honey

Ingredients

Preparation

• 2 cups diced frozen mango • 1 1/2 cups pineapple juice • 3/4 cup silken tofu • 1/4 cup lime juice • 1 teaspoon freshly grated lime zest

Combine grapes, spinach, green tea, avocado and honey in a blender; blend until smooth. Serve immediately.

Preparation

Tips & Notes

Combine mango, pineapple juice, tofu, lime juice and lime zest in a blender; blend until smooth. Serve immediately.

Nutrition

Per serving: 254 calories; 3 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 6 g protein; 3 g fiber; 10 mg sodium; 714 mg potassium.

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• Tip: To brew strong green tea, use twice the amount of tea (or two tea bags), but do not oversteep. Green tea should be steeped for no longer than 3 minutes; oversteeping will give the tea a bitter taste.

Nutrition

Per serving: 345 calories; 15 g fat ( 2 g sat , 10 g mono ); 0 mg cholesterol; 56 g carbohydrates; 6 g added sugars; 5 g protein; 9 g fiber; 36 mg sodium; 1110 mg potassium.

Pomegranate Berry

Smoothie

Ingredients • 2 cups frozen mixed berries • 1 cup pomegranate juice • 1 medium banana • 1/2 cup nonfat cottage cheese • 1/2 cup water

Preparation

Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth. Serve immediately.

Nutrition

Per serving: 206 calories; 1 g fat ( 0 g sat , 0 g mono ); 3 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 6 g protein; 6 g fiber; 133 mg sodium; 625 mg potassium.

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Cover Story

Chelsea believes that motivation can be as simple as changing the way you think.

“Instead of thinking, ‘I have to work out,’ change your thinking to ‘I want to work out’!”

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S

ailing Yogi!

Chelsea Pipp

BY MATTHEW HUME | Photography by Eduardo Peña

Give Chelsea a sailboat, a lake to sail it on, and a community of active people, and she’s one happy camper. Or a happy sailing yogi, as the case may be.

COME SAIL AWAY Chelsea Pipp, store manager at Indianapolis’s lululemon athletica, has been sailing on the water from a very young age. “I come from a big boating family—performance to racing based,” she says. Every weekend, her family gathers at their lake house on Lake Wawasee for a weekend of sailing, where she and her boyfriend, her dad and her boyfriend’s dad crew together. “We’ve been doing this for a while now, but when I was younger, I’d always hop on the boat for the ride,” she says. The Wawasee Yacht Club runs a junior sailing program each year, and Chelsea was in one of the first groups to participate. “Our yacht club is very helpful and supportive to younger sailors,” she tells me, “and I served as a junior sailing instructor for a couple summers. It felt good to go through the program as an instructor to give back to the community.”

Chelsea’s crew races an E-Scow—a 28-foot boat for four crew members—and they’ve raced their E-Scow in regattas around the country, from Charleston to Lake Osh Kosh, and Crystal Lake to Lake Geneva. In June of each year, Wawasee hosts its own E-Scow open regatta. (Note that Chelsea’s photo shoot shows her in an M17, and not an E-Scow. “The M17 is for two people,” she explains.) In addition to the regatta that Wawasee hosts, the sail

17

Photography by Eduardo Peña

Yoga is what makes Chelsea happy. “When people are happy, they’re feeling their best—and that shows in every part of your life.”

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/ July 2013

racers on the lake compete each weekend for the coveted “Cynthia’s Cup,” going to the crew with the most accumulated points by Labor Day. “We won the cup last year!” Chelsea says proudly. And she intends to make it happen again.

ENTER...YOGA A self-described humble optimist, Chelsea has been active her whole life. In the summertime, it was always sailing and water skiing with her family. And in the winter, the family would head to Utah for skiing. “I did a lot of workouts in college—I was heavy into running,” Chelsea says.

“I loved spin classes in college, too.” It wasn’t until Chelsea began working for lululemon athletica, though, that she discovered the beauty of yoga. “When I moved to Chicago, I started yoga through lulu,” she says, “and I remember doing hot yoga during the winter months whenever I had the chance.” She also loves cardio classes, to help balance out the physical part of her yoga practice. “When I’m having a bad day, I know I need to do a yoga practice real quick,” she says. “It clears your mind and gives you the benefit of being healthy.” Yoga is what makes Chelsea happy. “When people are happy, they’re feeling their best—and that shows in every part of your life.”

Chelsea recently received her certification to teach yoga through Flourish Yoga, and she’s hoping to start doing some teaching of her own by the end of this summer. “I’m nervous!” she tells me.

“It’s something new and exciting, though.

And Flourish is right across from the Indianapolis Sailing Club.” Bonus!

KEEPING THE MOTOR RUNNING Chelsea doesn’t have a set fitness routine because of her schedule with lululemon.

“I do a little bit of everything,” she says.

“I like trying all kinds of workouts in our Indianapolis community—I’ll run, go to cross-training classes—I keep it very balanced.” But yoga is her go-to, and she has her own daily practice if she isn’t able to make it to a class. She’s also run two half

marathons in the past two years. Her first was Chicago’s Rock ‘n’ Roll Marathon, which she participated in to support one of her regional managers. Last August took her to Vancouver to run in the “Seawheeze,” lululemon’s first half marathon. “I just had to run it—I’m a sucker for beginnings,” Chelsea jokes. “It was a great course, running along the water, and I got to run it with my coworkers and peers.”

Doing everything in moderation is one of Chelsea’s mottos in life—and she’s had to make sure she sticks to that one when it comes to beer! “Beer is my guilty pleasure in life—I love Sun King Brewery,” she says.

Chelsea loves salads and veggies, but goes crazy for good, summertime grill food, like chicken and peppers and corn on the cob.

She’s also a bit of a fanatic when it comes to water. “I refill my 26-oz. water bottle probably 10 times a day,” Chelsea says.

With her busy, community-oriented life, is there a need for coffee or other caffeine in Chelsea’s routine? “I haven’t done coffee in a year!” she says. “I’m a tea person now and really don’t drink much caffeine anymore.” Having gone back and forth between energy drinks, Chelsea finally gave them up altogether, not wanting to ingest all those chemicals. “With coffee, I just feel more jittery,” she says. “Water is that natural energy for me.”

FIND YOUR PRACTICE In this day and age of bigger, better and faster, the tendency for so many of us is to claim we “don’t have enough time” to exercise. “You’ve just got to make the time,” Chelsea advises, bluntly. “How I coach people is by talking about choice and personal responsibility. Look at your day and when you have downtime. If working out is something you want to do, just carve out 15 minutes a day,” she says. “Anyone can go for a walk or choose to do a yoga practice, or hop on a bike for a little bit.

Even if you have kids, you can find time!”

It’s all in the mentality, she says.

Chelsea encourages those who have a hard time with motivation to try a different method of self-talk. “Instead of thinking, ‘I have to work out,’ change your thinking to ‘I want to work out’!” Get out into the

community and try something new! “Find a new workout, a new way to sweat,” she suggests.

Right now, Chelsea’s primary goal is learning to be in the moment, which is, again, something that yoga helps her to work towards. (If you want to see her 5- and 10-year goals, stop by her store— they’re posted on the wall!) “Yoga is my own practice,” she says. For Chelsea, it’s not just something that happens on the mat, though. “It’s made me realize how much my breath can help me through the day,” she says. And while Chelsea first saw yoga as a physical practice, her view of it has grown. “Now I see it as a meditation,” she says. “It’s not ‘thinking of nothing’—it’s ‘having an awareness.’” One of the things Chelsea loves about yoga, too, is that every individual can make it his or her own. “It doesn’t have to be spiritual or mental,” she says. But for her, when she goes to her mat, it’s about focusing on the breath. “It’s my life practice.”

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

Julie Voris Master Trainer, Fitness Instructor, Healthy Life Coach

a Place to

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STRENGTH TRAINING

A Fast

-andFurious

20

! s e t u n i M Routine by Anna Reed Photography by Eduardo Peña Model Morgan Van Gelber

S

ummer is a busy time, but everyone needs to take time for a workout.

Legs are the largest muscle group in the body, but it doesn’t mean you have to take hours to work them out. This 18-minute workout will leave your legs wondering what hit them! All you need is a set of dumbbells, a mat and a timer (workout buddy optional).

Perform the first exercise for one full minute. Rest for 30 seconds.

Perform the second exercise for one full minute, and then rest again for 30 seconds. Follow these intervals for exercises 3 and 4. Repeat until you have completed three full rotations of exercises 1–4. After finishing exercise 4 for the last round, rest for 45 seconds. Then begin again with exercise 1, performing it for 20 seconds and moving straight into exercise 2 for 20 seconds. Repeat for exercises 3 and 4. Be sure to stretch thoroughly after completing the routine.

TURN THE PAGE FOR MORE

21

q

Fitness

1.

B

Dumbbell Squat Jumps Begin by holding the dumbbells at your sides with your feet slightly wider than hip width. Squat down, keeping your torso straight and pushing glutes back.

Lower all the way down until your glutes are almost to your heels and explode upward, lifting off the ground.

Immediately drop back into a squat and repeat these movements for the specified amount of time.

Trainer’s Tip:

If you can’t “get down low” with it, just go as low as you can. If you are unable withstand the impact from the jump, simple maintain a steady movement as you squat and return to the start position.

C

Trainer’s Tip:

You can modify this by having toes pointed straight forward. If you want to make it more challenging, do this move on the edge of a step or stool so that you get a good extension when you drop back to you heels.

A

2.

Dumbbell Calf Raise Begin by holding the dumbbells at your sides with feet hip-width apart and toes pointed slightly outward. Rise up on your toes, pause for one to two seconds, and then lower heels to the ground.

Immediately rise back up on your toes and repeat these movements for the specified amount of time.

22

ACTIVELI FEGUI DE . COM

A

/ July 2013

B

Start here

3.

A

Hamstring Falls Begin by kneeling on a mat or padded surface.

Have a buddy or workout partner hold your ankles to give you something to pull against. Cross your arms over your chest and slowly begin to let your body fall forward, keeping as straight as possible throughout the movement. Once you reach the point where you can no longer control the “fall,” catch yourself with your hands and lower yourself the rest of the way with chest to the ground.

Push back up forcefully without bending at the hips so your hamstrings and calves have to do the work to pull you upright again. Repeat the movements for the specified amount of time.

D B

C

Trainer’s Tip:

Dumbbell Side Lunge

If you don’t have a workout buddy, just use a piece of heavy furniture to hook your toes on for resistance as you do the move.

4.

C

Begin with feet hip-width apart and dumbbells resting on shoulders. Step to the side with your right foot several feet, keeping your left leg straight and only bending the right leg, sending your glutes back as you lower into the lunge. Pause for a second before using your glutes to bring your right leg back to the center. Repeat for the movements with the left leg.

Alternate legs for the specified amount of time.

A

B

Trainer’s Tip:

To make this move more challenging, Perform a front raise with the dumbbells as you lower into the side lunge.

23

Support

ACTIVE KIDS

By Hilary Hagner, CPT

Summer

Escape!

i

If you have children of any age, you know summer is here! Cabin fever strikes my home in the first week of summer break. You cannot blame a child for wanting to explore the outdoors; after all, they have been cooped up in a classroom for months!

This makes for the best time of year to get you and your children more active.

Physical education is now offered only once a week at my children’s school, and recess is taken away if anyone in the classroom misbehaves. Our children, if you haven’t noticed yet, are not moving as much as we did as kids. As unfortunate as that is, we as parents also have a choice to make: Keep our children indoors playing video games all summer? Or enjoy the sun and get dirty?

Every summer, my family is fortunate to be able to drive three hours out to our family-owned bay house for a mini summer escape. Not everyone has the luxury of time off work or can afford a place to go, but we all need to set time aside to spend playing outdoors with our children. Research parks in your neighborhood and plan a picnic if you currently have a tight budget.

Your children will love playing Frisbee, flying kites, munching on watermelon and s’mores, and discussing cloud shapes with you. It doesn’t require much money to create a summertime blast—just some planning, prepping

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ACTIVELI FEGUI DE . COM

/ July 2013

and a creativity.

little

We as parents have a choice to make: Keep our children indoors playing video games all summer? Or enjoy the sun and get dirty?

Whether you are headed to the beach for the weekend or just simply planning for a weekend outing, here are some tips I’ve gathered to help us be prepared!

Beth Rubin, author of Frommer’s Washington, D.C. With Kids, says, “Whether you’re traveling with toddlers, tweeners or teens, think small, think smart, and take stuff you can layer.” Rubin gives a great layout for packing your family’s wardrobe. She recommends such smart ideas as taking at least one quick-dry t-shirt or top you can wash in the sink; making sure you take extra shoes that are broken in; contact numbers for the local pediatrician and clinic; and powdered soap in a Ziploc bag for urgent laundry needs.

You are more likely to have a clear head when you begin the packing process rather than later, so consider packing for you and your spouse first, then for your children. If you begin to lose interest in packing once you begin packing your children’s bags, get their help. I assure you, they will not mind speeding the process!

For the ultimate fun in the sun for everyone (especially you), mommy

blogger “BFM” lists some of what I personally found to be my favorite tips for packing your family beach bag. First off, towels, magazines, and sunscreen (SPF 70+), of course. She also recommends packing plastic grocery bags to use for storing wet swimsuits.

“Also, good if you are finding treasures on the beach or decide to teach the kids about cleaning up litter on beaches,” she says. Genius idea!

Another genius idea? Baby powder.

She suggests using this “Beach Mom” secret to absorb the moisture by putting it on your kids after they get off the sandy beach. “The sand falls right off. Love the beach. Hate the sand. Prayers answered,” BFM says.

A few other things that she did not mention that I would like to add are sun glasses, an extra swim suit for your children (especially if they are still in potty-training mode), and a first aid kit.

Lastly, keeping our children entertained on the road can be difficult. Theresa Plowright, in her article, “Amusing Kids on Car Rides and Plane Trips,” recommends using simple and inexpensive toys like plastic mirrors and/or mega blocks to keep our babies and toddlers busy.

For preschoolers, Plowright suggests bringing sticker books with plenty of stickers and crayons to enlighten their creativity. Kindergarteners through second graders are usually the most content with an iPad or tablet, and our older children can be most stimulated by audio books. Yes, it is important to keep our children occupied while traveling, mainly for our sanity, but also to ensure they are continuing their education while on summer break.

With all those valuable tips, I have peace of mind already! Now go enjoy your summer with your kids. Get outside. Get dirty. Have some fun in the sun!

References: 1. http://www.frommers.com/articles/5037.html#ixzz2UdI6tP1l 2. http://thebarefootmom.wordpress.com/tag/how-to-pack-a-beach-bag/ 3. http://travelwithkids.about.com/cs/carplanetips/a/amusekids.htm

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Success Story

WEIGHT LOSS

LINDSEY LYONS

Writing Your

BEFORE

Own Book

AFTER

By Matthew Hume, Senior Writer Age before: 23 Age now: 24 Height: 5’4” Weight before: 139 lbs Weight now: 118 lbs Location: Houston, Texas Occupation: Account Manager at an insurance agency Favorite exercise: Smith machine squats & glute cable kickbacks Favorite clean meal: Turkey chili

J

“Don’t compare your Chapter 1 to someone else’s Chapter 20!”

ust one year ago, you could say Lindsey Lyons was a different woman altogether. After just two years of marriage, Lindsey and her husband had both gained over 20 pounds, thanks mostly to a diet chock full of fast food, soda, junk food and candy. Life for the newlyweds consisted of working 9 to 5, coming home, and plopping themselves down in front of the television.

“I constantly complained about how I felt, how I ate, and how I was living,” Lindsey says, “but I never wanted to make a change to my lifestyle. I wanted to be ‘fit,’ but I wanted a quick fix.”

Last spring, the couple made a decision that would bring some serious positive change to their lives. “Last May, my husband told me he’d been thinking of hiring a nutritionist to help us get on track—and that same day we set an appointment to meet with a trainer at Texas Knockout Fitness,” Lindsey says. Their trainer set up a 12-week meal plan for them, and by the end, they’d both lost the 20 pounds they’d put on since they were married! “It’s crazy to think how much that one decision has changed our lives,” Lindsey says.

Only the Beginning

At the end of that 12 weeks, Lindsey didn’t see the end of the road—in fact, she saw just the beginning. “I made eating clean and working out a lifestyle,” she says. Lindsey weight trains five times a week, and she does cardio three to four times a week. “For cardio, I go to Zumba with my friends, outside boot camps, bike rides with my husband, and HIIT circuits,” she says.

Each of Lindsey’s five to six small meals each day include a protein, carb, and vegetables—

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/ July 2013

except for her last meal, where there’s no carb.

“It’s easy and simple! I don’t count calories—I just cut the junk food, soda and processed foods out of my diet.”

Lindsey and her family marvel at how her transformation has changed not only her physical appearance, but her personality as well. Her journey has brought to her a new-found confidence that she never expected. Her close friends and family just couldn’t believe it. “They noticed the confidence even before I did and saw me take on new challenges in my life that I previously would have never even gone after,” says Lindsey.

Reaching Above and Beyond

This November, Lindsey plans to compete in an NPC bikini competition. “My trainer is an NPC bikini and figure competitor, and she opened my eyes to the world of competing,” Lindsey says. “I admire the discipline and hard work it takes for those ladies to get to the stage and I can’t wait to take on this challenge myself.” Lindsey also plans to get her personal training and nutrition certification within the next year. “Fitness has become a passion of mine,” she says. “I have realized that helping motivate people and getting to tell my story is one of the best feelings in the world, so I decided I want to make fitness a career.”

At 5’4”, Lindsey has lost over 20 pounds and dropped from a size 4–6 to a 0–1, and she’s gone from an estimated 31% body fat to around 18%. “The hardest part for me was learning to balance a social life and my new lifestyle of eating clean and working out,” she says. Social butterflies that they are, she and her husband found it helpful to plan their weekly cheat meals

with friends to keep things in balance. To keep herself motivated on a continuous basis, Lindsey writes down her monthly goals and plans out her workouts and meals for each week, and she schedules workouts with a friend.

CELEBRATING EACH STEP

If you’re just starting out, Lindsey encourages you to celebrate your progress. “At first, getting to the gym twice a week or jogging around the neighborhood was a huge victory for me,” she says, “but I still compared myself to others.” It wasn’t until she saw a quote that she realized the progress she really was making: “Don’t compare your Chapter 1 to someone else’s Chapter 20.”

She knew that she’d get there eventually, but for the time being, she had to take pride in the fact that she got up from the TV to go to the gym!

“I have been in the shoes of a woman who is tired of the way she looks and who feels helpless,” Lindsey says. “I want to educate women, like me, who had no idea where to start, and to help give them back their confidence.”

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