October 2012

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Exercising for Breast Cancer Prevention Pg. 29

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FOR MEN & WOMEN

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Guide

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October 2012

Eating

Clean & Shining Bright!

KELSEY BYERS

Learning the Basics of

CANCER PREVENTION

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October

activelife Guide

2012

FEATURES + COVER STORIES

9

BRCA

Gene Mutation

Photograpy BY MICHAEL DAVID | Hair, make up and tan by the bronze body

10

CANCER PREVENTION It’s the little things...

13

Science, Art & Aesthetic Vision Intersect

14

The Truth about Salt

21

Exercising for Breast Cancer Prevention

22

All You Need Is a Bench

26

16

29 Learning

Eating Clean & Shining Bright!

Gum Disease

Kelsey Byers

Success Story Robanne Robin

the Basics of

Vol. 5 Issue 10 (#60)

4

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activelife

LETTER FROM OUR AMBASSADOR

Guide

Your guide to a healthy lifestyle

AA

stress ...

It Does It All

EDITOR - IN - CHIEF EDUARDO PEÑA

ALG AMBASSADOR MICHAEL ABBOTT

FACEBOOK ADMINISTRATOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

DAVID McLAUGHLIN GREGORY CHERNOFF CHUCK LEHMAN ELIZABETH DICKEY SAMUEL BACON

s a massage therapist, I’ve

Identify your stresses

been witness to stress affecting

Learn to set limits on the causes of your stress

peoples’

Unplug from technology

lives

for

many

years. Stress is commonly

Deep-breathing techniques

and frequently accepted by

Meditate

the

Practice yoga

majority

of

people

in

NUTRITION EXPERTS ABBY FOX PHIL STOCKTON

FITNESS EXPERTS LAURA MARENCO

society as a natural part of

Therapeutic massage therapy

everyday life. Unfortunately,

Follow a healthy diet

the word “stress” has become

Reduce caffeine and/or alcohol

PHOTOGRAPHER MICHAEL DAVID

CHRIS KNUTESON

DESIGNER

so overused in everyday conversation that it has

Do something you enjoy

become something we accept and, often times, more

Get enough sleep

dangerously, ignore. Perhaps even worse, the coping

Listen to relaxing music

mechanisms that are commonly used in today’s

Spend time with a pet

society are actually increasing the negative impact

Declutter your environment

of the situation. These include things like tobacco,

Take a weekend trip away

CIRCULATION

alcohol, drugs and overeating. Very few of us actively

Take a walk with the kids

ACTIVE LIFE GUIDE CORP.

seek out positive methods and activities to reduce the

Find time for yourself

impact of stress on our lives.

Focus on positive thoughts and ideas

The research continues to pile up on the ways stress can

I’ll leave you with my two favorite quotes and hope you

negatively affect us emotionally, psychologically and

find a healthy, happy balance in your own life.

MARIALIDA GARCIA

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

CONTACT INFORMATION http://www.activelifeguide.com Info@activelifeguide.com

COMMENTS & FEEDBACK editorial@activelifeguide.com

physically. Most clients I encounter don’t realize just how stressed their mind and body are until they

“As a human race we spend an enormous amount of

reduce the level somewhat and experience the change.

energy suppressing, denying and masking stress. How important is your health and well-being to you?”

I’ve always taken that old saying, “stress kills,” as truth. Recently, both indirect and direct links between

“Worry is like a rocking chair—it gives you something to

stress and some cancers have been made, which is

do but it doesn’t get you anywhere.”

what led me to write on the topic of stress for this issue.

Every day, our bodies are exposed to cancer-causing agents in the air, food and water, making it impossible to avoid them all. Hundreds of studies have shown stress

Michael Abbott Massage Therapist

to weaken the immune system, which in turn makes

SUBSCRIPTIONS 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

us more susceptible to a host of disorders and diseases.

Michael Abbott is the owner of Reforming Indy Pilates

While we may not be able to avoid some of the negative

Studio in Carmel and has been a practicing therapeutic

active life Guide Corp. activelife Guide

agents in our environment, we can work to lower our

massage therapist since 2002.

is a registered trademark of active life

stress levels and improve our bodies’ overall function.

It seems now, more than ever, we need to be consciously aware of our stress levels. More importantly, we need to have methods to reduce those levels and find a better balance in our lives. Here are some suggestions to help reduce stress levels, find balance, and cope with a busy lifestyle.

Dr., Noblesville, IN 46062; Copyright by

Guide Corp.

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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 activelife Guide from any claims.

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activelife Guide / October 2012 / ActiveLifeGuide.com

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Health

BRCA Gene Mutation

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ow very

5 years and 64% by age

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or family history

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(1st and 2nd

You can go to the Myriad Genetics website to see if you would qualify for testing. degree).

you may ask.

It’s a matter of genetic testing, and Myriad Genetics offers a test called BRACAnalysis. effects

Visit www.myriad.

This is why Dr.

cancer increases

that approximately 182,000

McLaughlin and

by

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his nurse

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see if testing is right for

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goal of BRCA testing for our

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patients is to

risk of breast

ActiveLifeGuide.com / October 2012 / activelife Guide

9

Health

C

ancer research has resulted in huge advancements in early detection and successful treatments. Even though the number of cases has increased, the risk of death has significantly diminished; and while curing cancer is the goal, there are many things that we can do to aid in prevention.

Here are some tips for making small changes in your daily life that can GREATLY lower your risk for getting cancer.

Maintain a healthy diet.

Eat plenty of fruits and vegetables and other foods from plant sources—whole grains and beans, for example. Eat lighter and leaner by choosing fewer high-fat foods like those from animal sources. High-fat diets tend to be higher in calories and may increase your risk of becoming overweight or obese.

And high-fat diets have been proven to increase the risk for cancer.

10

CANCER PREVENTION It’s the little things...

If you choose to consume alcohol, do it in moderation. The risk of various types of cancer— including cancer of the breast, colon, lung, kidney and liver— increases with the amount of alcohol you drink and the length of time you’ve been drinking regularly. Yes, studies have shown that the polyphenols found in red wine may provide antioxidant protection, but it’s all about moderation.

own may lower the risk of breast cancer and colon cancer.

Protect yourself from the sun.

Live a quality lifestyle, and don’t take health risks.

Skin cancer is one of the most common forms of cancer, and it’s also one of the most preventable. Avoid the strongest rays of sun that normally occur between 10AM and 4PM, and use generous amounts of sunscreen, reapplying often when you are exposed.

Sunglasses and a wide-brimmed hat also help. Wear tightly woven but loosely fitting clothing that covers as much of your skin as possible. Avoid the use of tanning beds and sunlamps, as new studies are finding that even “fake sun” has its dangers.

Maintain a healthy weight, and incorporate physical activity in your daily routine.

Maintaining a healthy weight can lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney. Physical activity counts, too. In addition to helping you control your weight, physical activity on its

activelife Guide / October 2012 / ActiveLifeGuide.com

As a general goal, include at least 30 minutes of physical activity in your daily routine.

If you can do more, it’s even better. Try a fitness class, rediscover a favorite sport, or meet a friend for daily brisk walks. Working in the yard and practicing sports with the kids also counts.

Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that, in turn, may increase the risk of cancer. Limit your number of sexual partners, and practice safe sex. People that have HIV or AIDS have a higher risk of developing cancer.

Don’t share needles. Sharing needles for ANY reason is just not acceptable and can lead to infections that increase cancer risks. Hepatitis B and C can increase the risk of liver cancer.

Always wash your hands after using public service areas to lower your risk of contamination, and be sure to give others their “personal space.” A sneeze can be simply allergies, but it can also be something that lowers your immune system.

Don’t use tobacco products.

The use of tobacco clearly puts you on a collision course with cancer. Smoking has been

linked to a variety of cancers including lung, bladder, cervix and kidney. Chewing tobacco has been linked to oral and pancreatic cancer. Even if you don’t smoke, the exposure to secondhand smoke may increase your risks.

Get immunized.

Cancer prevention includes protection from certain viral infections. Talk to your doctor about immunization against hepatitis B. HPV (human papillomavirus) is a sexually transmitted virus that can lead to cervical cancer. The HPV vaccine is available to both men and women aged 26 or younger who didn’t have the vaccine as an adolescent.

Take early detection seriously.

Regular self-exams and professional screening for various types of cancers— cancer of the skin, colon, prostate, cervix and breast, for instance—can increase your chances of discovering cancer early. The earlier that treatment is started, the more likely it is to be successful; so early detection is key. Ask your doctor about the best cancer testing and screening schedule for you.

No matter how good the testing and treatments get, the best health plan is prevention. Steps taken today to promote and maintain a healthy diet and lifestyle will help you live a healthy and longer life.

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Health

Science, Art and Aesthetic

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e

Dr. Chernoff’s commitment to training and education provides him with comprehensive expertise matched by very few. Additionally, his desire to continuously learn and research new treatment options is endless.

Dr. Chernoff’s latest research has brought a cutting-edge personalized cellular therapy to Indianapolis.

The new therapy is called LAVIV. It is the first FDA-approved form of regenerative medicine using a person’s own autologous fibroblast cells to rebuild and regrow tissue.

THE SCIENCE OF FIBROBLASTS LAVIV therapy uses the collagenproducing fibroblasts that are cultivated from your own cells.

Fibroblasts are cells that produce collagen which play a critical role in maintaining the health of your skin. As we age, our fibroblasts and collagen break down, resulting in wrinkles and

lost skin tone. LAVIV uses your own tissue to produce your own rejuvenated cellular fibroblasts.

The treatment is revolutionary and long lasting, effective in improving skin tone, structure and quality, as well as restoring or filling in lost volume or indentations in the skin.

Vision Intersect

HOW LAVIV WORKS LAVIV personalized cell therapy works by extracting and multiplying a person’s own collagen producing fibroblast cells. Since the cells extracted are your own tissue, they are recognized by your body as “self” and do not trigger an immune response. Once grown, the cells are injected into the patient to permanently improve the appearance of lines and wrinkles.

LAVIV is FDA-approved to improve the appearance of smile lines. Other studied treatment areas include treatment of traumatic injury scars, burn scars, acne scars, as well as filling in volume loss in the face and lips.

What’s revolutionary about LAVIV is that patients can use their cells again and again. After a patient’s initial skin biopsy, the cells are cryopreserved and kept in storage to be thawed for future treatment of other areas.

“The future uses for LAVIV have limitless possibilities and especially benefit patients who are wounded and have scars,” says Dr. Chernoff. “There are very few therapies that come along that are life changing for people, and LAVIV is one of them. We’ve seen remarkable success with LAVIV for its

wound-healing capability through treating victims of violence through our Foundation and Center for Scar Therapy.

The ability to tissue culture your own cells to repair and regrow your tissue is one of the most significant advancements to have come along since I started practicing medicine.”

As a result of being one of the lead investigators for the LAVIV clinical trial, Dr. Chernoff was among the first in the country to offer the FDA-approved therapy.

He has treated more patients with LAVIV than any other doctor in the United States. Dr. Chernoff has patients traveling from as far as Australia to receive LAVIV therapy along with the benefit of his expertise.

COMMITMENT & QUALITY OF CARE Most importantly, Dr. Chernoff and his Clinical Nurse Director of over 16 years, Julie Leonetti, RN, have a commitment to

patient care that is second to none. Dr. Chernoff and Julie care for patients every day following procedures, including weekends, to provide reassurance and follow-up care. Dr. Chernoff is one of the few remaining physicians who will make house calls for patients. Dr. Chernoff’s commitment to his patients, to research, along with his innate aesthetic vision and meticulous surgical skills, provide his patients with the highest level of quality.

Dr. Chernoff will continue to research new therapies, including stem cells and other forms of regenerative medicine, paving the way for numerous anti-aging, aesthetic and other healthimproving treatments.

Visit www.drchernoff.com to view before and after photos of patients treated with LAVIV. For additional information or to schedule a consultation, contact Dr. Chernoff’s office at 317-573-8899.

ActiveLifeGuide.com / October 2012 / activelife Guide

13

*

Nutrition

WHAT’S YOUR RATIO?

The Truth about

I

SALT

f you are worried about your sodium intake, you may need to refocus that concern. We need sodium in our diets for optimal health and organ function; but the other half of this needed essential element is potassium. Most folks do not get the proper amount of potassium, even though they exceed the recommended sodium allowance. Try this new focus: the ratio of sodium to potassium.

Dutch researchers have determined that low

potassium intake has the same impact on your blood pressure as high salt consumption does.

If you have high blood pressure, you may be salt sensitive, so reducing the amount of salt you eat can be helpful.

Another action to consider is simply adding foods rich in potassium to your diet. Choosing deep orange and green fruits like apricot, kiwi, cantaloupe, bananas and coconut water are great sources of potassium.

The average male consumes 3100 milligrams of potassium a day, which is 1600 milligrams less than recommended. Note also that sodium chloride is an element that can still exist in foods marked “no salt.�

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activelife Guide / October 2012 / ActiveLifeGuide.com

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Cover Story

Kelsey Byers

&

Eating Clean

I

Shining Bright!

I

By Matthew Hume

f you’re not yet familiar with Kelsey Byers, then get ready to be amazed at this allaround athletic phenom! We at activelife Guide are proud to feature Kelsey this month, and to understand just how amazing this woman is, let’s first travel back in time to her college days. Everybody’s familiar with that dreaded, legendary weight gain known as the “freshman fifteen.” It’s to be expected, right? All that newfound freedom, unlimited dining hall food, the stress of late nights and the comfort of late-night snacks—oh, and beer. Kelsey experienced firsthand this collegiate phenomenon. An active girl throughout her childhood and high school, she participated in everything from basketball, track and cross country, to dance team and golf.

But things changed when she went away to college. “My activity level decreased significantly, and I gained about 50 lbs—I also developed some bad habits like eating junk food and drinking alcohol,” Kelsey says. So how did Kelsey go from a chubby college grad to NPC bikini competitor, a Sports Illustrated Lovely Lady of the Day, and all-around positive role model? Read on!

16

Defeating the Freshman Fifteen Many Americans, once they have established those college habits of drinking and junk food consumption, continue down this path of eating poorly while at the same time leading sedentary lives. Kelsey made a choice right then and there to put the brakes on these bad habits. “Once I decided to change my lifestyle, the weight started coming off slowly,” she says. Eating healthily and avoiding alcohol—plus plenty of weight lifting and some cardio—helped Kelsey drop from a size 14 to a size 8. It wasn’t until she started seeing a nutritionist, though, that things really started to “shape

activelife Guide / October 2012 / ActiveLifeGuide.com

up” for her. “Within just three months of clean eating, I saw a big change in my body,” Kelsey says. One of the biggest changes she made to her diet was to start eating small meals every three hours. “This did wonders for my body!”

The key to success in eating these smaller, more frequent meals is ensuring they are clean, i.e., not processed. “Nutrition determines 80% of what you look like,” Kelsey believes. She eats a lean protein and complex carb at each meal, working in vegetables where she can. But she says she has to be in the mood for fruit! (It’s comforting to know that even the healthiest people have their struggles.) Kelsey’s favorite sources

You vs. You!

Photograpy BY MICHAEL DAVID | Hair, make up and tan by the bronze body

of protein include chicken (baked or grilled), shrimp, egg whites, extra lean beef and extra lean ground turkey. For carbs, she turns to brown rice, oatmeal, grits, beans, whole wheat bread or sweet potato. Crunchy peanut butter is Kelsey’s downfall. “I have a love/hate relationship with it—it’s healthy for you, but I could eat a whole jar!”

A typical schedule finds Kelsey working out 4 to 5 days a week, making sure to hit both strength and cardio. “I prefer to do cardio first thing in the morning on an empty stomach,” she says. “And I lift weights at night after work, targeting two body parts

per day.” For many of us, one of the most challenging parts of maintaining a fitness regimen is scheduling workouts. So does Kelsey hold the key to successful scheduling? Alas, no. “There is no perfect schedule,” she says. At the start of each week, Kelsey does her best to lay out the week’s routine, but she admits it doesn’t always go as planned. “I make sure to lift weights for each body part every week—I like to lift two days and then take a day off. Your muscles grow when you rest.” In general, she recommends lifting 3 to 5 days a week and 30 to 45 minutes of cardio, 3 to 4 days a week.

All the work that Kelsey does to be in shape has yielded some great benefits—above and beyond the good it does for her body and general wellbeing! Shortly after her transformation was kicked into high gear by hiring a nutritionist, Kelsey began training for her first NPC bikini competition.

“It was the most challenging thing I have ever done, but the most rewarding!” she says. Winning 3rd place in her height class in the first competition, Kelsey has competed in four shows so far. “Competing is great for giving yourself a goal and challenging yourself. It’s YOU versus YOU!” After that first competition, Labrada Nutrition contacted Kelsey to represent their company as a sponsored athlete—a huge thrill for her. “I accepted the invitation and have enjoyed being part of such an amazing team and dedicated group of athletes,” Kelsey says. “Lee Labrada is one of the most genuine people I have met in this industry, and I feel blessed to have him as a mentor—I’m so proud to be part of Team Labrada!”

Kelsey has also had the honor to do a shoot with Oxygen magazine this past April, and she was recently added to the roster of “I DECIDE” athletes.

(Check out www.idecideiam.com for more on this empowering movement.)

This August, SI.com chose her as a Lovely Lady of the Day. How was that for Kelsey? “It was unbelievable! I’ve always admired the models of Sports Illustrated—I’m still in shock that I was selected. I hope to do more work with them in the future!”

Take the Challenge As honored as Kelsey feels to be receiving such sponsorships and accolades, it’s not about the fame for her. “There is nothing more fulfilling than to help other people reach their

ActiveLifeGuide.com / October 2012 / activelife Guide

17

Early Bird “I prefer to do cardio first thing in the morning on an empty stomach.�

18

activelife Guide / October 2012 / ActiveLifeGuide.com

goals,” Kelsey says, and one way she encourages others is through her Facebook fan page at www.facebook.com/fitnessmodelkelseybyers. “I started it a couple of years ago and it has reached over 13,000 followers,” she’s proud to say. “I’ve been able to reach so many people all over the world and promote a healthy lifestyle and clean eating.” And if Kelsey’s story is inspiring you to take your fitness to a new level, then check out the Kelsey Byers Challenge!

“The challenge is sponsored by Lean Body for Her and Labrada Nutrition, and it will give women a chance to change their body and minds in just 12 weeks!” Kelsey explains. The goal, she says, is to change the way people think about food—to think of it as fuel and not as entertainment. “It is very fulfilling to help anyone I can,” Kelsey says. “If I can just help one person a day, I’m happy.” (Registration for the challenge closes October 1, but you can still read all about it at www. labrada.com/kelsey-challenge.)

Kelsey’s incredible fitness journey has led her to great things and has enabled her to inspire so many others—and she’s looking toward the future with eager eyes. “I want to keep improving my physique and working hard in the gym,” she says—no surprise there. But Kelsey’s not losing sight of her education— she’s planning to step away from competitions for a year to complete her master’s degree in business administration. Kelsey anticipates more competitions down the road, and she looks forward to continuing her work with fitness magazines to promote healthy living. Currently working on her first book, Kelsey says, “I’m always setting new goals, so stay tuned!”

(One of those goals already is to start a family with her husband Kent a few years down the road.)

What advice does Kelsey have for those looking to jumpstart their way to better living? “I would start by eating non-processed meals every three hours,” she says. And don’t worry if that advice leaves you with even more questions—just visit Kelsey’s blog!

“I made a blog post with my grocery list and meal plan—it’s helped many people get started with clean eating,” she says. (Check out Kelsey’s blog at www. eatcleanandfollowyourdreams.com.) “Being active makes me feel healthy, confident and fit,” Kelsey says.

“When I feel great in my clothes and in my own skin, I believe that all areas of my life benefit. It leads to more confidence in every task I undertake—being a wife, friend, graduate student, full-time employee, athlete and model.” So take Kelsey’s word for it—make a choice to “eat clean and follow your dreams!”

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ActiveLifeGuide.com / October 2012 / activelife Guide

19

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By Elizabeth Dickey, CPT

A

s a woman, I know that exercise benefits me in specific ways, such as maintaining bone density, muscle mass and a healthy weight. However, quite possibly the greatest way it benefits me, and every woman, is by lowering the risk of getting breast cancer. Statistics tell us that breast cancer is the most prevalent cancer among women and the second deadliest. It is for this reason that we should be highly motivated to take any steps that may help with prevention.

We now know that even mild exercise can lower a woman’s risk of developing breast cancer! A study out of Long Island, NY, found that women who performed 10 to 19 hours per week of at least mild exercise (defined below) lowered their risk by about 30 percent. This is encouraging news! Exercise helps with prevention partly because it can help us to lose weight.

We have known for a while that being obese increases our risk for developing many different types of cancer. Postmenopausal women have the largest risk of developing breast cancer, and, unfortunately, that is the time in our lives that we are most likely to gain weight. A recent study by the Fred Hutchinson Cancer Research Center found that gaining more than 11 pounds after menopause can raise your risk of developing breast

Health cancer, even if you are physically active. In order to minimize the amount of weight gain or to lose weight after menopause, it is important to do both mild and moderate exercise. The first study is still encouraging though, because fitting in 10–19 hours of moderate exercise per week would be difficult!

What does mild exercise look like? Mild, or lowintensity, exercises do not cause a change in your breathing pattern, meaning you can sing or have a conversation during the activity without breathing more than you would normally. Exercises include: tai chi, walking, biking, beginners yoga, canoeing, vacuuming, washing windows, mopping, gardening, yard work, washing the car, and other household chores.

A recent study done in Europe found that women who do two-and-a-half hours of housework or walking each day can lower their risk by about six percent. You may already complete household chores for at least two-and-a-half hours per day! Of course, low-intensity activities can become moderate exercises if they are done at a higher intensity.

A few ways to become and stay motivated to live an active lifestyle: • Set Realistic Goals.

Start out gradually—don’t expect to make a complete change in a week! Make a small change every few weeks. Maybe you start with the goal of walking

for ten minutes during your lunch break or taking the stairs instead of the elevator. After a few weeks, you could add the goal of

help you to find an activity that you enjoy, and it can break up the monotony of your current exercise routine. One of the best

Exercising for

Breast Cancer Prevention

doing crunches during TV commercials, trying a new healthy recipe, drinking more water, vacuuming more often, or adding ten more minutes to your lunchtime walk.

• Use the Buddy System.

Making life changes and reaching our goals is easier when we have the participation and support of a friend. Whether you have the same goal or different ones, being active with someone else is always encouraging.

• Try Something New! Mixing things up a bit can

ways to stay active is to find a fun activity— especially one you can do with a friend!

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

ActiveLifeGuide.com / October 2012 / activelife Guide

21

Training

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

LOCATION: T.I.T.E. Fit Personal Training

ALL YOU NEED Is a Bench AND

30 MINUTES! GET BACK IN SHAPE WITH THIS EFFECTIVE ROUTINE.

BY ANNA REED | PHOTOGRAPHY BY CHRIS KNUTESON | MODEL ERIN WEISS

1. Decline

Push-Ups

Primary muscles in action: Chest, triceps, abs

Assume the push-up position with your feet elevated on a bench. Place your hands on the floor, shoulder-width apart and elbows slightly bent. Keeping back straight, head in line with spine and core tight, slowly lower your body toward the ground until chest is six inches from the floor (or as close to it as you can get).

Push up using arms and chest until you return to the start position, remembering to keep elbows slightly bent. Perform 3–5 sets of 8–10 repetitions.

To increase the difficulty level, change to a decline scorpion push-up by bending one leg at the knee and holding it in the air as you perform the push-ups. Perform 4–5 push-ups with one leg in the scorpion position; then perform 4–5 push-ups with the opposite leg in the scorpion position.

ActiveLifeGuide.com / October 2012 / activelife Guide

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2. Static

Superman Primary muscles in action: Lower back

Lie down lengthwise on the bench, with feet spread shoulder-width apart, toes pointed. Extend arms out to the sides. Keeping your head in line with your spine and legs straight, raise your upper and lower body as far off the bench as you can until only your core rests on the bench. Hold this pose for 15–30 seconds before relaxing. Perform 3–5 sets.

3. Lateral

Step-Ups

Primary muscles in action: Glutes, quads

Stand beside the bench, with arms extended in front for balance. Place one foot on the bench.

Keeping core tight, push off the ground and step upward, bringing arms down to sides as you go up. Slowly return to the starting position. Keeping your core tight will help you maintain balance throughout the move. Perform 3–5 sets of 10–15 repetitions on each leg.

A 24

activelife Guide / October 2012 / ActiveLifeGuide.com

B

4. One-Leg-Up

Pelvic Bridge

Primary muscles in action: Glutes, hamstrings, abs

Lie down flat on the floor, perpendicular to the bench. Rest head and arms on the floor, and place middle of foot on the edge of the bench. Legs should be bent to about a 90-degree angle. Keeping knees together, extend one leg straight out, pointing toe. Push up with butt and quads, bringing hip area into the air, making a “bridge.” Pause at the top before returning to the starting position. Perform 12–15 on one leg and repeat with the opposite leg extended in the air. Perform 3–5 sets of 12–15 repetitions on each leg.

A B

5. Accordion

Crunch

Primary muscles in action: Abdominals

A

B

Sit on the end of the bench, with your hands holding sides of the bench a few inches behind your butt for balance. Keep elbows bent. Lean back with your upper body and extend legs out straight. The goal is to be as flat as possible and keep the feet from drooping toward the floor.

Simultaneously bring upper and lower body together in an “accordion” motion, bending the knees as you bring them toward your chest.

Keeping core tight throughout, slowly return to the starting position. Perform 3–5 sets of 10–15 repetitions.

To make it more challenging, rather than holding the sides of the bench for balance, extend your arms out in front of you to help balance as you perform the crunches.

ActiveLifeGuide.com / October 2012 / activelife Guide

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By Matthew Hume

Success Story / Fitness

Get Your Strong On! Do a Crazy 180!

p BEFORE

P

Robanne Robin’s Inspirational Journey Age: 40 Height: 5’7” Weight before: 300 lbs Weight now: 150 lbs Location: Fishers, IN Occupation: Registered Nurse Favorite clean exercise: Cross Training: TRX, interval training and Hip Hop Hustle Favorite clean meal: Rotisserie chicken over lettuce, nappa cabbage, carrots, tomatoes and cilantro, with fresh salsa dressing Website: www.getyourstrongon.net

lagued by eating disorders for over 30 years—

“Reality hit when those cups of broth came at me.”

anorexia, then bulimia, then morbid obesity—

(She’s referring to the two 30-mL cups of broth or

Robanne Robin puts it very frankly: “I was a

juice that served as her meals for a time post-surgery.)

hot mess.” Having hovered around 300 lbs for a decade,

And Robanne will tell anyone who’s thinking about

she says that at age 37 she felt like someone much

bariatric surgery that the routine is NOT a quick fix.

older. Not able to be active with her young children,

“Once I had the surgery, I thought to myself, ‘I might

just climbing the stairs at home was a difficult task

exercise…I might not,’” she says. The physical change

for her. She couldn’t even put a bra on without great

that the surgery brings can’t bring about the mental shift

effort. Other than work and nursing school, Robanne’s

required to make the surgery successful. If she hadn’t

focus in life was planning her next snack or meal. “I

made the decision to work hard, this article may not

was extremely depressed and fearful of just how out of

have been describing a success story at all. BUT IT IS!

shape and slothful I had become,” she says. “I knew I was a poor example for my children and was afraid they

Flip That Switch!

would, by default, have my same weight issues as they

A quote on the radio from a Biggest Loser contestant

got older.”

served as the catalyst for Robanne’s mental shift. As

Trapped by Fear

if he were speaking directly to her, he said, “I don’t care how you lose your weight—whatever path you

While familiar with the concept of bariatric surgery,

took—but if you do not change your lifestyle, you will

Robanne felt for years that it just wasn’t right for her.

not maintain your weight loss.” Shazam! Robanne

“I wasn’t one to believe in a ‘quick fix,’” she tells me.

started looking at exercise completely differently

Then, after years of self-hatred and indecision, a resting

from that moment on. “In the beginning, I just wanted

heart rate of over 200 bpm landed Robanne in the

to weigh under 200 pounds,” she says. “I wanted to

ER—twice within four months’ time. “On that second

be moderately active and be able to keep up with

visit to the ER, the room was so quiet and so sterile,”

my kids.” After the first hundred pounds fell away,

she says. “I remember looking around and going, ‘Holy

Robanne wanted more. “I wanted to run, and to be

crap.’ I saw my whole life in front of me and it didn’t

fast—I wanted to have endurance and strength—I

look good.” In early 2009, Robanne’s primary care

wanted muscle tone and definition! It’s on—let’s do this

physician got her to rethink gastric bypass surgery.

workout thing!” A monster had been unleashed!

Rather than condemning the practice, he supported it. “I was petrified to discuss my fears with him, thinking he

These days, Robanne’s fitness regimen includes cardio

would judge me,” she says. “Instead, he shared with me

five times a week (interval treadmill training and a

that he knew of many patients that had lost considerable

Hip Hop Hustle group exercise); one hour of personal

amounts of weight and were living healthy, full lives as

training each week, using TRX and kettle bells;

a result.” Her mind was made up.

controlled resistance weight training; lunges every day; and stretches every day, for at least 15 minutes.

After about six months of screenings, education and

With a passion for working out that is palpable, and a

insurance approvals, Robanne was ready for the

self-described “animal in the gym,” the word intense

surgery. Or was she? The first meal she saw after

barely begins to describe Robanne’s dedication to

her August 4, 2009, surgery came as a wake-up call.

her workouts! (Robanne extends a big thank you and

26

AFTER

activelife Guide / October 2012 / ActiveLifeGuide.com

shout out to Matt Newmann at the Fishers Y for his personal training expertise, and to her favorite Hip Hop Hustle instructors—Tommalisa, Denise, Kimberly and Tiffany.)

With as many changes as Robanne’s life has seen, you could write a book—and in fact, Robanne has. Her first book, Crazy 180! How I Lost Half My Size and Went from Fat to Fit after Bariatric Surgery, will be out by year’s end; and she’s working on an entire Get Your Strong On! series for children and young adults. “I had no idea I was going to make this transformation,” she says, “and I think part of me really didn’t think it was possible. I was so close to not making the right decision—I can see around that dangerous corner now, and I want to spread the word for others to watch out for it.” In addition to sounding the warning for bariatric patients, Robanne is passionate about setting a healthy example to her own children and to others. “I am showing them a better way to live on a daily basis and am helping them to learn healthy habits so that they can avoid what I have been through.”

Robanne’s light shines brightly. “Never give up on you.

Never! And when you are behind, never give up. And when you are ahead, never LET up!” It’s the motto she lives by.

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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By Samuel Bacon, DDS

Health

Gum disease is the most common chronic infection in our country, with approximately 80% of U.S. adults currently having some form of the disease. With so many people being affected by this condition, it’s important to help educate readers about the stages, effects, and ultimately the treatment of this potentially harmful disease.

Overall, gum disease ranges from simple gum inflammation, called gingivitis, to the most severe stage, which results in damage to the bone supporting your teeth. The initial stage of gingivitis starts with gums that are red and swollen.

Without treatment, gingivitis can lead to periodontal disease, which is an infection in the tissues and bone structure. This stage can lead to persistent bad breath, bleeding gums, and eventually tooth loss.

Recently, gum disease has been linked to increased risk of heart attack, stroke, premature, low-birth-weight babies, diabetes, and respiratory conditions. Now I say these things not to scare you, but to illustrate just how important oral health is to your overall health.

Many people believe oral health is all about cavities and white teeth.

Obviously, those things are important visually to

Learning

the Basics of Gum Disease

one’s smile; however, healthy gums play a vital role in oral and overall health. This is why it’s so important to visit your dentist so he or she can detect any signs of gum disease before they progress into more serious health issues.

When I talk with patients about gum disease, specifically periodontal disease, I suggest they compare treatment to the way people live with diabetes. Diabetes is a very serious condition that must be monitored often; however, many

people live healthy productive lives with this condition. You should take the same approach with gum disease.

After your dentist identifies gum disease, he or she will start you on an aggressive plan to clear the bacteria and inflammation from your gums. This involves a series of specialized cleanings and treatments of antibiotics performed by a hygienist once every three months.

Upon completion, a follow-up is scheduled to determine the success

of the cleanings, and products (electric toothbrush, prescription antibacterial rinses, and prescription toothpastes) are recommended to continue your at-home daily care.

These steps, coupled with proper oral care, will allow patients to control and manage any recurrence or future damage to the gums.

However, much like diabetes, you must always monitor the disease and make sure you establish regular visits to your dentist.

ActiveLifeGuide.com / October 2012 / activelife Guide

29

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Saturday, October 20, 2012