May 2013

activelife

Give Yourself the Gift of Massage Pg. 14 FOR MEN & WOMEN

A

Positive Spin Trish Franciosi

Innovative Solutions

FOR

AGING

WELL activelifeguide.com 5

FREE

79073 12303

005 >

MAY 2013

FR

E

E

Guide

TM

May 2013

BATTLING

OBESITY

FEEL FIT

AND FABULOUS AT THE GYM

20 Minute

Killer Arms and Abs!

Founded by honor, integrity and loyalty.

Visit a neighboring Tom Wood Dealership today and experience what drives Indy.

Tom Wood Porsche, Audi 3473 East 96th Street (317) 848-5550 Tom Wood Toyota, Scion 4202 Lafayette Road (317) 297-2444

Tom Wood Ford 3130 East 96th Street (317) 846-4241

Tom Wood Subaru 3230 East 96th Street (317) 705-7000

Tom Wood Jaguar, Land Rover, Volvo 4620 East 96th Street (317) 848-7447

Tom Wood Volkswagen 4610 East 96th Street (317) 705-7000

Tom Wood Nissan 4150 East 96th Street (317) 848-8888

Tom Wood Lexus 4610 East 96th Street (317) 580-6888

Tom Wood Honda 3551 State Road 9 North (765) 642-9991

MassAve chiropractic

Mass Ave Chiropractic specializes in rehabilitative care and customized treatment for chronic back pain by use of DRS ProtocolTM— a stateof-the-art technology, which stands for Decompression, Reduction and Stabilization.

The DRS ProtocolTM was developed by a team of specialists and implements the most progressive treatment program available, including a combination of axial/spinal decompression with multiple therapies.

Joseph Kielur, DC (Doctor of Chiropractic)

“

After 10 years of neck and back pain, I finally found relief. In just 6 weeks, I felt a significant improvement in

my ability to work and enjoy life. Dr.

“

™ DRS Protocol Your road to recovery begins today.

Kielur broke my chronic pain cycle.

— Benjamin H. Adams, DDS, MSD

Dr. Joseph Kielur utilizes this safe, nonsurgical approach that has been proven effective to relieve: herniated and bulging discs, degenerative disc disease, numbness/tingling of the arms and legs, sciatica pain, facet syndromes, spinal stenosis, and relapsed or failed back and neck surgeries.

(317) 554-0748 • 611 Massachusetts Ave., Indianapolis, IN 46204 flexible appointments • reserved parking • massavechiro.com

MAY

2013

Vol. 5 Issue 05 (#67)

FEATURES + COVER STORIES

8/

16

INNOVATIVE SOLUTIONS FOR AGING WELL

10/

APRIL SHOWERS BRING...

AH-CHOO!

12/

A Positive Spin

14/

Trish Franciosi

GIVE YOURSELF THE GIFT OF MASSAGE

14/

FEEL FIT AND FABULOUS AT THE GYM

20/

MOTHERS: DO YOUR KIDS A FAVOR AND BE AWARE OF WHAT YOU’RE PUTTING IN THEIR MOUTHS!

22/

BATTLING OBESITY

24/

ROUTINE: 20 MINUTE KILLER ARMS AND ABS

22/

FIT MOMMA

28/

SUCCESS STORY: JENNIFER HENNESSEY

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/ May 2013

PhotograpHy BY ACTIVE LIFE GUIDE

NEW HOPE FOR INFERTILITY AND RELATED WOMEN’S HEALTH ISSUES

LETTER FROM OUR ASSISTANT EDITOR

Credits

If Mama Ain’t Happy:

EDITOR - IN - CHIEF EDUARDO PEÑA

Focusing on Women’s Total Wellness

ASSISTANT EDITOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

Mental, physical and emotional health are of the utmost importance. For women, the three work in tandem. And when one is out of joint, those closest to you always take notice. After all, mood and temperament always affect those around us. Just ask my husband—whenever he tirelessly tries to offer loving help, and it just won’t work. Or look at my children. They intuitively sense when something is off with Mama. As the old adage goes: “If Mama ain’t happy, ain’t nobody happy.” And kids always know it first.

We women are emotional and, sometimes, hormonal creatures.

GREGORY CHERNOFF AMY ROBINSON BARBARA GILBERT MEGAN VAN VALER DAVID McLAUGHLIN CHUCK LEHMAN HILARY HAGNER ABBY FOX

PHOTOGRAPHY ACTIVE LIFE GUIDE CORP

ART

ACTIVE LIFE GUIDE CORP.

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

This month, activelife Guide is focusing on women’s health; but the focus isn’t strictly on physical health.

The mind and body are a duo, and it is imperative they work together. Here are some tips for staying in top condition physically, mentally, and emotionally, so you can stay strong no matter what life throws your way.

ACCOUNT EXECUTIVE

Listen to your body Those constant headaches—or other annoying symptoms—aren’t just there to frustrate you and bog you down. Pay attention, slow down when you need to, and get yourself checked by a physician when problems persist. Physical ailments are often the precursor to emotional breakdowns.

ACTIVE LIFE GUIDE CORP.

have a time out No, I’m not referring to putting yourself in a corner, nose placed into the crack of the wall. Find a few minutes each day to regroup—a few minutes without the phone, without the computer, without interruption.

Why? The answer is simple. Our world moves at breakneck speed, and—let’s face it—one can only handle so much before the need of an escape route rears its ugly head. Schedule yourself some “corner” time each day to clear your head and mentally prepare for the day. And relish it.

HAVE A STRONG SUPPORT SYSTEM Real and true friends are few and far between. If you are at all like me, you’ll find that those around you often vanish in tough times. Well, you only need one, if he or she is the right one. Having someone you can turn to when you are at your weakest can bring the world into perspective.

BE CONFIDENT—AND SMILE! I put this last because it’s one of the most vital aspects of a woman’s life. A simple smile can change your outlook on your whole day. Confidence radiates and can affect the way others perceive you. So ramp up that confidence, sister, because there is nothing more beautiful than a confident woman.

Anna

We at activelife Guide hope you enjoy this issue and, as always, we are here to help.

Wishing you the best,

JENNIFER COLBERT jcolbert@activelifeguide.com Phone: 317.605.5492

CIRCULATION

CONTACT INFORMATION Info@activelifeguide.com

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS subscribe@activelifeguide.com

_________________________ © 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

aNNA REed

and assume all risk of injury to yourself,

Assistant Editor

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

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/ May 2013

Health

INFORMATION

>>

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

Innovative Solutions for Aging Well

Like it or not, we are all going to age. The key is aging well. Aesthetic treatment options have become extremely sophisticated and are excellent solutions for skin improvement and aging prevention. Extensive research combined with innovation brings a tremendous amount of science to cosmetic treatments.

Endoscopic and minimally invasive surgical techniques have become so refined that many procedures can be performed under local anesthesia with minimal recovery time. Examples of these procedures include mini facelift, brow or eyelid lift, injectable therapy, and laser treatments.

Mini Facelift

The mini facelift offers patients a less invasive surgical procedure, under a local anesthetic, to improve the appearance of the lower face and jowls without undergoing a traditional facelift. I use a special suturing technique to reduce tension and minimize visible scarring.

Brow or Eyelid Lift

The effects of aging are inevitable. The brow, forehead and eyelids are often the first to show. The skin begins to lose its elasticity. Sun, wind, and the pull of gravity all affect the

face, resulting in frown lines, wrinkling across the forehead, and an increasing heaviness of the eyebrows, puffiness or bags under the eyes. A short endoscopic procedure, under local anesthesia, provides remarkable results.

lips and smooth folds and fine lines. Additionally, we offer longlasting and natural options like cellular therapy and autologous fat injections to help patents improve scars, lines, wrinkles, and overall tone and quality.

Injectable Therapy

Our center is among the largest laser centers in the country. We have multiple options for treating sagging, aging or spotted skin, wrinkles, skin tightening, toning cellulite, and overall quality improvement. We continuously conduct research that provides our center with experience and advanced treatments.

Our center offers all options for injectable therapy. These options range from Botox to soften forehead lines and crow’s feet, to treatments for excessive sweating of the palms or underarms and migraine headaches. We offer multiple filler options to plump

AC TIVELI FEGUI D E. COM

Days after a mini facelift or a brow or eyelid lift, my patients look rested and refreshed.

Patients are able to return to work within three to four days after surgery, and sometimes sooner depending on the extent of the procedure. Injectable therapy requires no downtime or minimal downtime based on the procedure.

Laser treatments vary with downtime and recovery. The recovery time can range from no downtime to one, two or three days, again depending on the type of therapy.

To learn more about treatment options or to schedule a consultation, call (317) 593-8899 or visit www.drchernoff.com.

New research and innovative techniques are opening the way to the fountain of youth.

8

Laser Treatments

What to Expect

/ May 2013

Mini Facelift No Anesthesia Quick Recovery Beautiful Results Schedule a Complimentary Consultation to Learn More 317.573.8899

and Associates

COSMETIC SURGEONS

Health

INFORMATION

“April showers bring May flowers” isn’t just a rhyme. It’s a scientifically analyzed seasonal change that occurs here in our growing zone and throughout our hemisphere. There are numerous factors contributing to the flower blossoms of springtime. Let’s look at a few.

April

Rain

It’s the primary component that brings about the floral displays of May. Increased levels of moisture in the soil help plants grow faster and healthier by supplying nutrients to the roots. Without adequate moisture, life comes to a virtual standstill.

Showers Bring...

Ah-CHOO!

Temperature

As the days get warmer, plants start to come to life again. They are genetically hardwired to begin growth as the soil thaws and the ground temperature increases. The longer days of sunlight provide the vital energy needed to convert water and carbon dioxide gas into plant food.

As the temps go up, life begins anew.

Wildlife

The springtime sees the return of many animals, birds and insects. The renewed ecosystem involving things eating and being eaten provides nourishment for new plants in the form of fecal matter and decaying organic compounds. The presence of insects also helps to pollinate the plants, which in turn allows them to reproduce.

“It might as well be spring,” the old song says.

As beautiful as spring may be, though, it holds millions captive in a hazy world of hay fever.

So, after a dismal winter, the spring flowers are finally here—and so are those seasonal allergies! Welcome to “hay fever” season.

i

f you are not affected by hay fever, then you most likely know someone who is. Nearly 20% of our country’s population has the telltale signs that include itchy, puffy, watery eyes and a red, stuffy nose. The medical term is actually allergic rhinitis, and it’s caused by allergens—foreign invaders that enter our body by inhalation, by swallowing, or through the skin.

As the pollen and mold spore counts increase, you become more susceptible through contact. As these allergens enter the airway, the white blood cells of your immune system produce antibodies to the offending substances. This overreaction

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to the harmless substance is often called a hypersensitive reaction. The antibody, called immunoglobulin E (IgE), is stored on special cells and when the antibody comes in contact with the corresponding antigen, they promote the release of chemicals and hormones called mediators.

Histamine is an example of a mediator. It’s the effect of these mediators on organs and other cells that cause the symptoms of the allergic reaction, i.e. “hay fever.”

Usually it’s a seasonal condition, but depending on the person and the allergies, it can last well into deep fall (after the first freeze). The best way to eliminate the problem is to avoid the exposure. Considering the

/ May 2013

situation, you might be able to lower the risk, but it’s almost impossible to eliminate it.

Moving to Alaska probably isn’t going to change things either.

No matter the location, regional allergens are a given, and they exist in nearly every climate, although at different times of the year. The Indianapolis area isn’t even the worst place to be either.

In fact, we rank in the middle when considering the best or worst places for hay fever.

situation with over-the-counter remedies. The most common treatments are antihistamine drugs that are available on the shelves of every pharmacy.

Antihistamines come in tablet, chewable tablet, capsule, liquid and spray forms. Like all medications, some work better than others, and each health situation is different. For best results in coping with hay fever, it’s best to see a doctor that specializes in allergies.

Some people are allergic to very specific invaders, while others may feel the affects of trees, grass, weeds, food plants, and many other pollinates. Some people know exactly what they are allergic to from experience and know how to manage the

The good news is that we have finally made it to spring. The bad news is that for some, it’s not healthy to take time and “smell the roses.”

By Chuck Lehman, Owner of Any Lab Test Now

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

Live Better, Love Better

Women’s Specialty Health Centers, P.C. offers free consults to discuss: • Menopause • Peri-Menopause • Infertility including IVF and Recurrent Pregnancy Loss • Women’s Health/Gynecology • HCG Weight Loss Program for Men & Women

Call 1.855.433.6827 to schedule your consult today!

Women’s Specialty Health Centers, P.C. Leading-edge solutions with a caring touch 9660 East 146th Street, Suite 300 | Noblesville, IN 46060 | www.familyjoy.net

New Hope for Infertility and Related

Women’s Health Issues

By Amy Robison, P.T.

M

any women are embarrassed to talk to their doctor about issues such as pelvic pain and urinary incontinence. Treating these and other women’s health conditions, including infertility, has been at the core of the work of Clear Passage Physical Therapy® for over 20 years.

Amy Robinson, PT, leads the group’s Indianapolis clinic.

Using a manual therapy called the Wurn Technique®, Robinson and the other Clear Passage therapists have significantly improved both natural pregnancy and IVF success rates, as noted in several medical journals. The therapy treats infertility issues by addressing the mechanical factors that affect a woman’s ability to conceive.

The Clear Passage team opens blocked fallopian tubes and decreases pelvic adhesions (internal scarring) resulting from conditions like endometriosis, bladder or vaginal infection, PID, pelvic surgery, and physical or sexual abuse. The therapy also treats adhesions that form due to injuries sustained from falls onto the tailbone or other areas, car accidents and repetitive strain injuries.

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/ May 2013

According to a study published in the journal Fertility and Sterility, the therapy reduced menstrual pain in more than half of participants. Similarly, studies in other medical journals showed that the Wurn Technique reduced intercourse pain in over 90 percent of participants, opened totally blocked fallopian tubes, and increased natural and IVF pregnancy rates significantly in women previously diagnosed as infertile.

With over 17 years of experience as a physical therapist, Robinson’s expertise in women’s health issues includes participation with the American Physical Therapy Association Section on Women’s Health, the Indiana Chapter of American College of Obstetricians and Gynecologists, and the Society for the Study of Sexuality.

The therapy she provides is an adjunct to physicians’ treatments, creating a team approach to medical care.

To learn more about the Wurn Technique or to schedule therapy, please call (866) 222-9437 or visit www.clearpassage.com.

Health

INFORMATION

By Barbara Gilbert, CEO, CMF

Give Yourself the Gift of

Massage

A

s a wife, mother of toddlers, and a business owner, I struggle every day with balance, doing my best to ensure that all of those who need and deserve my attention are getting enough of it. In opening Elements Therapeutic Massage in Indianapolis, I’m reminded to carve out a little time for myself. I witness every day the power and healing of great therapeutic massage for women, as they leave the studio relaxed and rejuvenated. Benefits include such items as:

Feel Fit and Fabulous at the

• Waist Reduction

Massage can have a positive effect on weight-loss efforts by reducing the production of cortisol (high stress hormone) in your body. When you are stressed out, it can be difficult for your body to lose weight, as cortisol inhibits the body from releasing fat and toxins.

• Body Cleanse & Positive Attitude

Deep tissue massage techniques can help cleanse the body by helping eliminate toxins that can collect in your muscles. Massage also is an excellent agent for minimizing toxic attitudes that can weigh down your self-consciousness and self-esteem.

• Repair Muscles

Sports massage is a key element to soothing common muscle aches and pains caused from increased activity during the warmer months. As your activity levels increase, you may not always stretch, ice, heat or rest your tired muscles as often as you should. Regular monthly massages can provide the tune-up that your body needs to stay fit.

In celebration of Mother’s Day, it is time to start taking care of all the mothers out there who run their minds and bodies thin in an effort to care for everyone and everything that is important to them and their families. Caring for mothers starts with giving them the relaxation and rejuvenation they deserve with frequent massage therapy sessions tailored toward helping them reach their mind and body goals. Come celebrate Mother’s Day with Elements Therapeutic Massage.

By Megan Van Valer, Owner of Elements Therapeutic Massage

Gym!

T

he journey to a happier and fitter self can sometimes be a bumpy one—in more ways than one! Working out with a properly fitted sports bra greatly minimizes bounce, strain and stress on the body.

A sports bra provides compression, and a great fit can make one feel pretty and secure. Perhaps most importantly, a properly fitted sports bra can align the spine and body for a safe and efficient workout.

Compression provided by a sports bra plays a key role in breast comfort and stability during workout sessions. A study conducted by the University of Melbourne CHESM/School of Physiotherapy, as published in the British Journal of Medicine and Medical Research in April 2008, concluded that breasts do not have stability due to a lack of bone or supportive tissue. Thus, movements cannot be controlled unless the breasts are supported. Sports bras lessen bounce and discomfort/soreness, and they allow for a smooth range of motion for controlled and precise body movements.

Exercise contributes to a healthier self-image, and having a sports bra that really fits provides immediate positive self-image benefits as well.

A lady wearing a supportive sports bra will stand taller and feel more confident because her breast tissue will stay secure (and not bounce in or out of the bra). Having a fantastic-fitting foundation garment will make her feel better in all of her gym clothes due to shaping and lifting. An especially pretty or bright-colored sports bra provides an attractive incentive to work out and feel pretty while in motion!

A strong body core (involving muscles around your back, abdomen and hip area) and good posture allow the body to perform most movements more efficiently and safely. A well-fitted sports bra aligns the spine by taking pressure off the back and shoulders for better posture and harmonious core movements. According to a Mayo Clinic article, when one strengthens their core, this “...leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.”

Fitness and wellness are important to many women who frequent the gym. Proper posture, efficient and controlled body movements, and a secure and lifted bust provide an ideal foundation for better workouts. As stated above, a pretty, supportive sports bra can give ladies a mood boost, physical benefits, and motivation to work out—while looking and feeling fabulous at the gym!

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/ May 2013

A Cover Story

Positive Spin

“Put YOU back on your list of things to focus on today!”

T

rish Franciosi spits in the face of pain and struggle.

Exhibit A: Trish’s performance in the 2012 Mini Marathon.

“It was so muggy you could cut through the air with a knife,” Trish says. (This from an 11-time Mini-Marathon runner.) In mile one, Trish fell into a hole. “At the time, I felt like I just ‘tweaked’ my calf a bit,” she says. Determined to complete the race, Trish

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pushed through, mile after mile, even when the medical help along the way kept encouraging her to throw in the towel. That stubborn perseverance brought Trish to the finish line, exhausted, sweaty from the heat and humidity and the run, and seriously hurt. “My ‘tweak’ became a more serious tear, and I ended up in a boot for six weeks after that,” she says.

/ May 2013

How’s that for being bold in the face of adversity? (Trish says she knew better than to keep running—but sheer determination won out— please don’t try this one at home!)

accentuating the positive Exhibit B in the case for Trish being an inspiration to

all around her? “One of my biggest accomplishments,” Trish says, “comes to me every day when I’m able to get out of bed.” That may sound like an odd thing to say from a runner, cyclist, decathlon and triathlon competitor, boxer, kick boxer, AND top-notch Mom to her three children.

It’s less surprising when Trish reveals her daily struggle with lupus and scleroderma.

Photography by DAN BRAND

Trish Franciosi

“I have days that I can barely get out of bed from pain,” she says. “I spend a great deal of time on steroids and taking medications that just make me feel awful.” Trish believes that God allowed her to have these debilitating diseases for a reason, though. “I push to always keep a smile on my face and a positive attitude,” she says. “My purpose is not to find the negative in this disease, but the positive—by educating the public and continuing to prove to myself and others that life can go on with lupus and scleroderma.”

Trish has always led an active life. In high school, she ran track, played softball and was a competitive gymnast and cheerleader. Trish also played golf for her high school’s first Girls’ State Champion team.

“I grew up in an environment that provided me access to a great golfing and lake community, so I was always doing something outside,” Trish says. Her greatest love growing up was the lake she had in her backyard. “I was on the water skiing nearly every day, which led into my competitive water skiing in college.” To this day, water skiing and time spent on the water remain dear to Trish’s heart—stemming from the tender age of 2, when she says with a smile that she was her father’s “first mate” during his days as a competitive sailor on Lake Michigan.

healthy for a lifetime As president and owner of Franciosi Fitness Performance and the Doodle Bugz Kidz in Action Company, Trish keeps her company’s mission simple and to the point: Keeping bodies of all ages active and healthy for a lifetime. “We work with people ages 2 on up to 102 with our programs,”

Trish says, “encouraging people to be active, no matter what the activity.” Whether you’re a family endeavoring to get fit together; a busy mom looking for a way to be active with your children; a tween or teen, a senior, or anyone of any age in between, Trish has a program for you. “We provide on-site programming at daycare centers and after-school programs, for home schooled children and church groups—and we offer adult programs such as Zumba, boot camp, weight training, spinning and cycling, kickboxing, yoga, Pilates—you name it.” Be sure to check out Trish’s web site for a full rundown of the offerings.

To lead the active life Trish leads, especially living with lupus and scleroderma, she must be very careful about what she puts into her body.

“Food is your body’s fuel,” she says, “and bad fuel will only give you a body that won’t run well.” Eating a mostly clean diet, Trish and her family get a little crazy when it comes to steamed vegetables. “We fight over steamed edamame in our house like it’s the last cookie!”

Trish laughs. She points to roasted red peppers and grilled zucchini as other family faves. Veggies and lean protein are a part of almost every dinner Trish prepares—it’s very important for her to strike the right balance of carbs and proteins to give her body the energy it needs. One downfall?

“I have to have my morning Diet Coke as my caffeine,” she says. “I also love lemon bars—especially the ones my daughter, Haley, makes!”

tears of joy Trish thrives on seeing her clients achieve their goals.

“This doesn’t include just weight loss or inches lost,” Trish insists. “This includes

the ability to see that blood pressure number come down and possibly go off their blood pressure medication; or being able to carry in their groceries without huffing and puffing; when they can go off their high cholesterol meds; when they can run around and play with their kids or grandkids without hurting afterwards; and so much more!” Trish is rightfully proud to be an inspirational motivator in what she does day in and day out, and she takes her role in life very seriously. “I get chills when I think about what all my clients accomplish, and I think I’m happier for them than they are,” she says. “I get tears in my eyes to see how happy it makes them when they work hard and achieve fantastic results from their hard work.”

In the coming years, Trish wants to develop a closer relationship with the water.

“My goal this summer is to learn to paddleboard—it’s now a local availability,” she says. Trish also wants to learn to surf—and she’s not talking about the mini waves. “I want to surf the big waves and do it well!”

The biggest piece of advice Trish has for anyone looking to develop a lifelong habit of active living is to find something you love. “It doesn’t matter if it’s riding a bike, roller skating, boot camp, running or horseback riding,” Trish says. “If it’s important and meaningful to YOU, it will become a part of your life.”

And your body wants you to find something you love. “I find that people who engage in a consistent workout schedule have a healthier disposition and outlook on life, less illness, less depression, less stress, and an overall happier view of their lives,” she says. “Being active is what our bodies were meant to be.”

What’s the bottom line when it comes to adopting a healthier lifestyle? Trish sees it this way: “If people start to look at overall health and wellness as a ‘whole’ and not just a focus on diet or exercise, they’ll be more prone to adopt a consistent, healthier lifestyle.”

Check out Trish’s web site at www.franciosifitness.com

By Matthew Hume, Senior Writer

17

Photography by active life guide

“We are spending nearly 17% of our gross domestic product on treating 7 chronic diseases: heart disease, diabetes, asthma, some cancers, hypertension, stroke and obesity.

That can be shifted by lifestyle change.”

“Being active is what our bodies were meant to be,” Trish says.

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/ May 2013

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reproductive medicine

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Nutrition

INFORMATION

Mothers: Do your kids a favor and be aware of what you’re putting in their

mouths!

S

ummer is almost here, and you can already hear the kids yelling, “What’s for lunch?” or “I’m hungry… Can I have a snack?” Most of the quick grabs that have become staple items on our grocery list are loaded with sneaky preservatives, artificial flavors and colors, and hydrogenated oils.

Unfortunately, the items with the most recognizable brands and slogans are usually the worst culprits! So here are a few easy changes that you can make that will not break the bank or have any boycott parties outside of your kitchen.

They want...

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Chips Animal crackers Gummy bears Capri Sun® Yogurt or Go-Gurt®

Give them...

popchips™ Barbara’s Snackimals™ Animal Crackers Annie’s Homegrown Organic Bunny Fruit Snacks Honest Tea’s Honest Kids Fruit Drinks Stonyfield Farm’s Organic YoKids Squeezers

Abby Fox, Mind & Body Coach NSCA-CPT afox@activelifeguide.com

/ May 2013

We love to see you Smile!

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Health

INFORMATION

Battling Obesity

>>

P

hysical fitness and appearance are important to so many women.

We spend thousands of dollars annually on beauty products, fitness regimes, and weight loss aids.

Even so, being overweight or obese is a growing crisis in this country. The condition not only affects the way your jeans fit, but also has huge health implications.

Being overweight (a BMI greater than 27) or obese (a BMI greater than 30) increases the incidence of diabetes and heart disease in women. These are clearly life-threatening processes that can be improved by taking control of your weight. Fatigue, joint pain, high blood pressure, high cholesterol, gastric reflux

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and sleep apnea are all associated with obesity.

Fatty liver is now one of the leading reasons for needing a liver transplant.

Being overweight can also be associated with infertility, and a higher rate of cesarean section and pregnancy related complications are found in obese individuals who do conceive. Also, obese women are at a higher risk for multiple cancers, including cancer of the uterus (both endometrial cancer and cervical cancer), breast cancer, and perhaps ovarian cancer.

My point is that weight control is a serious medical

/ May 2013

Obesity is a growing crisis in the United States. If you have problems with your weight, don’t give up hope—help is out there. concern, and having a doctor’s supervision can be very helpful. At Medical Obesity Management of Indiana, we provide physiciansupervised medical weight loss for patients of all sizes.

Our programs are highly individualized and include nutritional counseling, protein supplements, behavior modification, exercise guidance, and medical monitoring of any coexisting conditions. We are also strong

advocates of motivating, supporting and encouraging our patients as they go through this exciting, but sometimes difficult, lifestyle changing program.

If you have issues with your weight, and perhaps complications from obesity, the attention of a board-certified physician in obesity medicine is a safe and effective choice.

By Jennifer Whirley-Diaz, M.D.

FREE Phone Consultations with an expert physical therapist.

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20

STRENGTH TRAINING

M inute

Fitness

Killer Arms and Abs

By Anna Reed, CPT

No one likes it when they move, and it appears that a little extra something is lagging behind, whether it is belly, arms or butts.

Here are a few moves to start toning up those arms and a few for strengthening your core because—let’s face it—your core is your stability. All you need is an open space, a set of dumbbells, an exercise ball, and a weighted medicine ball. For a truly “killer” workout, set yourself a timer for 12–20 minutes. Perform each exercise one time until you have completed one set of each, and repeat this until your timer runs out! Don’t forget to catch your breath between exercises—and most importantly, have fun!

1 Incline Dumbbell Curls on Exercise Ball

A

Lie with the exercise ball under your belly, keeping your legs straight, feet on the floor, and core tight for balance.

Hold dumbbells with your upper arm braced against the front of the ball for support.

Slowly curl the dumbbells toward your shoulders and then return to start position.

Repeat 10–15 times.

Trainer’s Tip:

24

If you are working with heavier weights, decrease the number of reps; and if the weights are lighter, increase the number of reps.

B

Trainer’s Tip:

An easy way to remember this is “7 curls half up, 7 curls half down, 7 full curls.”

Hence, you get the name “21s.”

A

B

3

C

Reverse–Grip Dumbbell Curls Stand with feet hip-width apart, and hold dumbbells with palms facing down and core tight. Curl dumbbells all the way up to shoulders. Return to starting position and repeat for 10–15 reps.

A

2

Trainer’s Tip:

B

Dumbbell 21s

Beware of letting your wrists droop.

Keep them in line with your arm.

This is a much harder type of bicep curl, so lighten the weight if you need to.

Stand with feet hip-width apart, and hold the dumbbells with palms facing up and core tight.

Perform the first seven reps by slowly curling the dumbbells halfway up until your arm is at about a 90-degree angle. Pause and return to the starting position. Repeat this for seven reps.

Curl the dumbbells all the way to your shoulders for the start position for the next seven reps.

Slowly lower the dumbbells until your arm is again at a 90 degree angle. Pause and curl the dumbbells back up to the start position, and repeat for seven reps. Next, bring dumbbells all the way back down with palms facing up for the final seven reps. Perform seven full curls.

A

4 Around–the–World Abs

B

Place exercise ball on floor, bracing it with something if needed to keep it from rolling away. Sit about 8–10 inches away from the ball, with legs extended straight up over the ball, keeping core tight so you are in a V-position. Place your hands on the floor on either side of your glutes for stability. Slowly lower legs to one side of the ball until your heels tap the floor. Without resting, bring your legs back over the ball, and lower to the opposite side until heels again tap the floor. Return your legs to the start position and repeat for 8–10 reps.

Trainer’s Tip:

5

This is a difficult move, so use your arms to brace yourself as you build your core. As you progress, try them without using your hands for support.

C

Medicine Ball Burpees Begin by bending forward, and place the medicine ball on the floor, holding it tightly with both hands.

Jump back with both feet into a plank position. Jump back in toward the ball, and work your quads by using explosive movement to jump up in the air with the medicine ball overhead. Return to the start position and repeat 10–12 times. Remember to keep the core tight throughout.

A

B

Trainer’s Tip: This move works your entire body, so don’t feel bad when you can’t do as many as you think you should.

C

25

Health

INFORMATION

T I F Momma

By Hilary Hagner, CPT

>>A

Put yourself FIRST for once!

few months ago, we at activelife Guide decided to change the title of this column from “Fit Momma” to “Active Kids.” My passion is to help families obtain a healthy household, whether that means I am talking to the “Active Kids,” “Fit Momma,” or the “Fit Papa”! In honor of Mother’s Day, I am very happy to talk directly to the moms again this month!

Let’s face it, we put ourselves last!

You read article after article on how

26

ACTIVELI FEGUI DE . COM

/ May 2013

to “put yourself first,” but does that really change anything? Not really!

Our chaotic schedules are most likely to blame, but that is no excuse. Our spouses and our children need us to be happy, feeling refreshed and vibrant. Our families need us to set the example of what it means to be balanced, active and whole. Here are a few rules I have recently applied to my life that are having a huge impact on my overall well-being and happiness.

If you apply all of these to your life, then I am confident that you will reap the same rewards.

Rule #1

Give your kitchen a makeover! Then, be sure to keep the junk out!

Author and fitness icon Tosca Reno, in her book The Eat-Clean Diet, Recharged!, discusses how finding the foods that build a lean, fat-burning physique will help you feel better about yourself. She demands that you “gut out your kitchen.” That’s right!!! Lose the family-sized potato chip bags in your pantry and beer in your fridge.

Out of sight, out of mind! The less you see junk food, the less you’ll think about it.

Rule #2

Prioritize your sleep patterns!

Obviously, this one is extremely difficult for new mommies or moms with toddlers; however, make it a demand on your schedule to get the rest you need. Katherine Lewis wrote the about.com article “Self-Care Tips for Working Moms,” in which she explains how a hormone called cortisol is released into your body, causing you to store fat. “No wonder it’s so hard to lose pregnancy weight while getting up every three hours with a baby!” Lewis exclaims.

Consider mapping out a schedule with your spouse so both of you can get quality bouts of sleep. Single parents: Seek out a family member or close friend to help.

Rule #3

Do something every day that makes you happy.

A few things that make me happy on a daily basis are turning off all electronics and snuggling up with my kids in their beds to listen to them read. Waking up early, before anyone is up, to get ready for my day in a silent home also makes me happy. Eating healthy and packing all my meals for the day both take planning

and commitment, but if I am prepared for the day, then I am happy.

Whatever makes you happy and gives you peace of mind is unique, which is why I recommend you sit down and write down at least two things that brighten your day—and discipline yourself to do them daily.

Rule #4

Have a hobby. Take time to do something that you love!

My passion is lifting weights. Yours might be running, cycling, swimming or doing something else. Regardless of what activity makes you happy, be sure to schedule it into your routine. Book it in your calendar as if it were a mandatory meeting. As a certified personal trainer, I spend my entire day, it seems, in the gym; however, I still schedule my lifting and cardio schedule in my routine to keep me on track with my goals and also to clear my head and enjoy myself.

Rule #5

Learn to say “No”!

You do not owe anyone an explanation as to why you cannot take someone to the airport or why you cannot make it to a last-minute birthday dinner. Your home is your number-one priority. If you are on top of your children’s school projects; if homework is completed; if there are no scheduled sporting events or school meetings—then, yes, it would be great to attend an event. If you are exhausted and want to kick back for the night, do not beat yourself up for making the choice to simply spend time with your family. Dr. Robi Ledwig says it best in her article for Today.com, “Stressed-out moms need to take care of themselves, too,” when she writes, “Identify what you truly need to truly make your life feel more manageable.”

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27

Success Story

WEIGHT LOSS

Sleepless Beauty If your primary excuse for not getting into better shape is that you don’t have enough time, read on!

By Matthew Hume, Senior Writer

Jennifer Hennessey

AFTER

BEFORE Age before: 33 Age now: 35 Height: 5’1” Weight before: 128 lbs Weight now: 110 lbs Location: Houston, Texas

Do you need a new challenge?

M

eet Jennifer H e n n e s s e y, single mother of two, after-hours emergency veterinarian, and veterinary journalist. For years, Jennifer worked long weeks, staying up for days at a time taking care of her family and tending to sick and injured animals, feeling as though having a fit and sexy body was completely out of the realm of possibility for her. “My life has always been over-extended and my daily plate full,” Jennifer says. “Working out was something I avoided due to my lack of motivation…and mainly lack of time!” She remembers well how insecure and self-conscious she felt for so long, unhappy even with how she looked in street clothes.

Constantly run-down, in part due to her sleepless schedule, but also in part thanks to her sugar and fast food diet, Jennifer’s energy levels sagged.

When she did workout, she often felt disappointed. “I felt the activity was boring and I felt discouraged that I’d look the same despite the effort expelled during activities,” she says. Finally, a voice inside her head told her what she knew deep down: “You let yourself get this way—you are the one that can change it.”

28

ACTIVELI FEGUI DE . COM

Occupation: Emergency Veterinarian Favorite exercise: Tire flipping and clean/press Favorite clean meal: Ground extra lean turkey and baked yam

A New Challenge Emerges

While doing some online Christmas shopping in 2010, Jennifer happened upon a site that highlighted some female Figure competitors—and just like that, she was hooked.

“I decided right then and there that I wanted that same frame— muscular and lean,” she says. “I felt hopeful and excited by finding a connection with the Figure image. I had a new goal! A new challenge!”

In January 2011, Jennifer began using the P90X program. “I needed something that utilized weights and cardio—something that allowed me to hide behind my front door, away from the intimidation of the gym scene until I developed more confidence,” Jennifer says. “It allowed me to be home with my kids as well.”

In addition to P90X, Jennifer found a sports nutritionist to keep her healthy in her journey. “Working nights and missing sleep, I was unsure how to eat, and I worried about becoming more unhealthy during this transformation,” she says. Jennifer’s nutrition plan called for her to eat every 2 to 3 hours when she was awake. “When you’re awake for several days in a row, the amount of food adds up!”

The journey from hum-drum to

/ May 2013

hey-hey wasn’t always an easy one.

Jennifer’s schedule, going days without sleep, presented a physical challenge to her transformation— after all, the body needs sleep to rejuvenate itself. Jennifer also points to the dietary temptations. “Going without sleep and working nights, in addition to raising kids, presents an enormous temptation to drink caffeinated beverages, feed hunger cravings, and enjoy unhealthy snacks.”

Then, there were the naysayers in her circle, telling Jennifer she was “too busy already,” and that there was no way she could reach this goal.

Mission Accomplished But look at Jennifer Hennessey now!

After just one year of transformation, Jennifer made her debut in the NPC bodybuilding scene, placing 1st in Figure and winning Overall Figure Champion at the NPC Texas State Naturals in November 2012— after winning 2nd place at the NPC Texas State Championships just the month before! “I qualified for both the NPC Team Universe national show and NPC Nationals—where I can possibly win an IFBB pro card!”

Jennifer says, excitedly. Jennifer has started her own business, Jenn Henn

Fitness, LLC, and coordinates with sponsors to do weekend boot camps.

“I was also featured as a model in Labrada Nutrition’s Crossfit ads in 2012 and served as a spokesmodel for EatFitters that year,” she says.

In 2013, Jennifer anticipates pushing harder yet towards the IFBB Pro card she so desires. In July she’ll be competing in the NPC Team Universe in New Jersey in Figure, and in November at the NPC Nationals.

“I’m aspiring to become a fitness model and spokesperson within the fitness industry—I want to be the ‘real deal’ model that works hard and represents feminine muscle.”

Jennifer hopes that her story can inspire others to make positive changes. “By proving the impossible is possible, I hope that my journey influences others to do the same,” she says. “The only limits in life are the ones that you set for yourself.”

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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