April 2012

activelife I Wrecked FOR MEN & WOMEN

Guide

April 2012

MY BIKE— so what?!

ASHLEY CLIFFORD

New Season, New Energy Spring

Is in the

Air

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activelife Guide

APRIL 2012

FEATURES +

COVER STORIES 9 Action/Reaction 10 Spring Allergies 12 Ask Laura 15 New Season, New Energy

16 What Do You REALLY

Know about Chiropractic Care?

23 Strength Exercises for Runners

Mary Deheer

26 Success Story Shawn Ratliff

28 Quinoa Kale Confetti Salad

29 Ladies, You Can Lower Your Risks

30 Spring Is in the Air

alG

www.activelifeguide.com

Runners Issue

18

I WRECKED MY BIKE— SO WHAT?!

Triathlete Ashley Clifford Tells All Vol. 4 Issue 04 (#54)

ActiveLifeGuide.com / April 2012 / activelife Guide

5

LETTER FROM OUR AMBASSADOR

activelife Guide

I Just Wanna Run!

Your guide to a healthy lifestyle

EDITOR - IN - CHIEF EDUARDO PEÑA

ALG AMBASSADOR

Tall, Grande, Venti…Running? Yes, running (trail

TATUM PEREZ

MEDIA RELATIONS

or road) is my morning cup of coffee—what else can I say? It’s a passion that I can’t help but share with others. Running for me is my sanctuary: It’s a place I can go where my endorphins elevate, my head clears, stress just vanishes and I find a calm and peaceful state of mind and body. It can turn around a whole day and lift my spirit after just a few steps. I live and breathe running—but this doesn’t mean that I haven’t experienced the occasional burnout or injury from overtraining. After completing the Chicago and Boston Marathons, I struggled to find the will to continue running. The joy that I once felt while training and racing could not be found, so I switched to triathlons. Amazingly, I was running less, but getting faster. More speed and less injury, too? Who can argue with that? At this point, I realized how important cross-training was for my running. I enjoyed the change in routine and was able to rediscover my passion for the sport.

Cross-training is a key component of an exercise program that utilizes several forms of training to develop aerobic fitness and/or strength. A great example of cross-training is triathlon training. To read more about triathlons and pro triathlete Ashley Clifford, check out this month’s featured article.

BETH KING

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

DALE GUYER CHUCK LEHMAN BART RICHWALSKI CLIFFORD FETTERS STACEY CONRAD FAYE PETERS

FITNESS EXPERTS LAURA MARENCO

PHOTOGRAPHER DAN BRAND

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

There are many benefits to cross-training that have a positive effect on running: • • • • •

Prevents boredom Decreases overuse injury and gives the joints a break, allowing more consistent training Maintains continuous endurance building with active recovery Increase recovery time allowing higher intensity training sessions Higher-quality training sessions lead to increased efficiency and power

While there are many different modes of exercise that can be incorporated into a running program, I would like to focus on the swimming, biking and strength training aspects of cross-training.

Swimming and cycling are great non-impact forms of active recovery. They are both easy on the joints and will help to develop areas of the body that are either neglected or weaker such as the upper body, core and quads while building endurance. This in return will help maintain proper form during a run and reduce the likelihood of developing an injury.

Regardless of your reasons for running, strength and fitness get you farther, faster. Many runners believe that because they use their legs for running, it’s not necessary to spend time on lower body strength training. However, running increases endurance more than strength. Adding a strength training regimen to your routine will help correct muscle imbalances, reduce the chance of injury and help to generate more power. For some strength training ideas, check out the article “Strong Legs for Runners.”

I hope that you are inspired to implement cross-training into your routine and discover a new level of happiness and engagement for a faster and more efficient run. I hope to see you out there! Contact me or follow me at facebook.com/ txtatum, facebook.com/tatum.perez, trainingxtatum.com, or @trainingxtatum on Twitter.

ACCOUNT EXECUTIVES DEBBIE SAPPER dsapper@activelifeguide.com Phone: 317.507.5652

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CIRCULATION ACTIVE LIFE GUIDE CORP.

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

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_________________________ BE ACTIVE, LIVE WELL _________________________ © 2012 ACTIVE LIFE GUIDE CORP. 6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689

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Remember that, overall, the key to fitness and training is consistency—and making it fun.

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Action/Reaction

ou’re almost there. The weeks approaching the Mini are in the single digits as your mileage is entering the double digits. But wait, what’s that? “Just a little pain in the knee… I’m sure it will be fine… just push through,” you tell yourself.

We, personal trainers, love the day when you come in for a session and say, “I think I’m going to run the Mini.” One of the most disheartening occurrences for us (and more importantly, for you) is seeing a muscular injury, such as tendonitis, appear just weeks before a race. You’ve done the deal, you’ve put in the time, you’ve pushed yourself over new thresholds, and now you’re sidelined by heel, knee or hip pain. Months of training, gone.

I hesitate to bring up this topic because it can make us a little worried; even as you read this, you may be becoming a little more aware of tension your body is holding. I’ve seen it too many times, though: Those who have held the course with their training goals are starting to see results and repercussions. The reality is, you only need to see results from your training. Joint and muscle pain can be avoided.

Runners Issue

The good news is, I wouldn’t raise awareness about a problem if I didn’t have a simple and effective solution. The science is simple. It’s basic application of Newton’s 3rd Law of Motion—for every action there’s an equal and opposite reaction. In other words, when we push the pavement, the pavement pushes back. Our muscles (and joints) first act as movers and then react as shock absorbers. If we don’t offset the tension, we face problems. Tendonitis is most often merely a compilation of tension created by impact exercises. It’s, if I can be cliché, the straw that broke the camel’s back. So what do you do to prevent or eliminate this problem?

First, take a basic assessment of how much time you spend running compared to how much time you spend stretching. It doesn’t have to be a 1:1 ratio, but if you run for an hour, do you spend at least 15 minutes stretching afterwards?

Secondly, is your stretching balanced? Imagine your body is a building. It has four walls— front, back, side, and… your other side. (I like to keep things really simple.) When you stretch, are you stretching all four sides?

When you train, are you working your inner thighs and outer hips, too, or are you just working your quads and hamstrings? If two

walls of a building aren’t strong and working, what’s going to happen to that building? The support beams (your joints) will begin to twist a little bit, strain will add up, and tendonitis will appear.

Third, MAKE the time to stretch!

If you need tangible motivation, realize that you’ll alleviate a lot of your pain, and you’ll run faster and smoother! I promise!

Stretching lengthens the muscle so more muscle is available to work.

If you absolutely loathe stretching, join a fitness program that makes you stretch. It’s an essential part

Health

Make the time to stretch!

of our training regimen, and yoga (especially hot yoga) is another great way to balance your workout.

Free to all my clients (and you!), there is on my website a comprehensive stretch program that can be done every day— that only takes 15–30 minutes. I encourage you to check it out if you haven’t received guidance on proper stretching!

Thanks so much for your time, and enjoy reaching your fitness goals this summer!

ActiveLifeGuide.com / April 2012 / activelife Guide

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A

By Clifford W. Fetters, MD

Nutrition

F

Spring Allergies

or most people, spring is a wonderful time of year: warm weather, green grass, beautiful flowers and the return of the song birds.

Unfortunately, springtime means a runny nose, itchy eyes, sneezing, coughing and bouts of fatigue for over one million Hoosiers. The coming of spring leads to high pollen counts from weeds, grasses and trees, and these tiny particles induce an allergic reaction in genetically susceptible individuals.

Allergies are the most common chronic disease in the United States. The estimated annual cost to the health care system is $7.9 billion, and four million workdays are lost due to this condition. Virtually all individuals who suffer from allergies have a genetic type called under methylation. This genetic biotype leads to hyper-regulation of the immune system and high levels of circulating quercetin allergies/sensitivities, as well as environmental allergies to dust,

10

pollen, trees, plants, molds or animals. Traditional medical treatment for spring allergies include antihistamines, leukotriene inhibitors such as Singulair, and steroid or cromolyn sodium nasal sprays.

While treatment options are available, it is very important to avoid allergy triggers in the first place. Take precautions such as not going outdoors during high pollen counts, showering and washing your hair before going to

fresh, raw foods. I recommend eliminating all prepackaged, refined foods and avoiding partially hydrogenated fats and oils.

Spring allergies may be a red flag, indicating the potential for more serious health problems.

Patients who do not have proper methylation have an increased risk for heart disease, cancer and Alzheimer’s disease. They are also at greater risk for developing autoimmune conditions such as rheumatoid arthritis, multiple

Supplement treatment should be under the direction of a healthcare professional specializing in methylation disorders. Recent research has shown that individuals who take vitamins have no improvement in morbidity or mortality, and in some cases even an increased risk of certain diseases. This is precisely because of the genetic variation seen in individuals—one generic multivitamin rarely suits the needs of an allergy sufferer. For most people, it is better not to take a vitamin unless it is customized to your individual biotype. We now have the technology to evaluate the 32 most important genes that are involved with methylation, and scientists and healthcare providers have determined precise nutrients that will up regulate or down regulate an individual’s faulty genetic code. Most important is a healthy diet that promotes the proper gene expression. A highly inflammatory diet with processed foods, sugar, gluten and dairy impairs the expression of our genes.

In summary, allergy symptoms should not be treated lightly. I feel that all individuals should be evaluated for problems with digestion and food sensitivities and should have lab tests evaluating adrenal, thyroid and methylation function. If one does not want to go to the expense of food allergy testing, then a trial of going off the most allergenic foods, such as dairy and gluten, is often beneficial.

bed, getting a dust mite proof cover for your pillows and mattress, using good air filters in the furnace, and keeping the windows shut in the car and home. Natural supplements that treat allergy symptoms are also worth a try: stinging nettle leaf, bromelain and OPCs from grape seed or pine bark, for instance.

Rinsing the sinuses with a neti pot is also often quite beneficial. All allergy sufferers should drink at least eight full glasses of filtered water per day and should increase the quantity of proteins and

activelife Guide / April 2012 / ActiveLifeGuide.com

sclerosis, Lou Gehrig’s disease and lupus. Lab tests to confirm the diagnosis of under methylation are a whole blood histamine, RBC copper, RBC, folate, homocysteine, ammonia, urinary, pyrroles, and routine blood tests such as CBC, CMP and thyroid and adrenal panels. Treatment usually involves high doses of vitamins B6, C, D, E and K; molybdenum; methyl tetrahydrofolic acid and/or L-methyl folate; zinc; magnesium; and inositol.

Dr. Clifford Fetters practices functional medicine for adults and children along with physician assistants Swathi Rao, Doug Ladika, Karin Henderson, and nurse practitioner Deanna Kirk.

Their practice is located at 11900 N. Pennsylvania St., Carmel, IN 46032. Their phone number is 317 6637123. Website: hwofc.com

Runners Issue

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Got questions?

Laura

Ask Laura Certified Personal Trainer

Laura Marenco is here to answer!

Dear Laura,

Q+A

Dear Tricia,

Some friends and I are training to run the Mini-Marathon in May. Our schedule is basically Monday: Run (30-40 minutes) Tuesday: Cross train (30-40 minutes) Wednesday: Run (30-40 minutes) Thursday: Cross train (30-40 minutes) Friday: Off Saturday: LONG RUN (This increases each Saturday, started with 3 miles, then 4 miles, then 5 miles, etc.

This Saturday will be a 7–mile run.)

The question is: For cross–training days, do you recommend using weights? And what are the benefits to runners?

There are multiple reasons why runners should integrate a strength–training routine into their program. Studies have shown that strength-training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat.

I hope the pointers below help you realize the importance of weight training! Good luck at the Mini!

Laura

Thanks, Tricia

Certified Personal Trainer

Indianapolis, IN

1

Muscle Burns More Calories:

“Fat burns almost nothing at rest,” says exercise physiologist Pete McCall, “whereas muscle uses oxygen.” If you increase lean muscle mass, you’ll increase the body’s ability to use oxygen and burn more calories.

2

You’ll Be More Efficient: Strength training can help you run faster,

longer, and more efficiently. A study published last year in the Journal of Strength and Conditioning Research showed that runners who add three days of resistance training exercises to their weekly program increase their leg strength and enhance their endurance. Obviously, runners with better endurance can run longer—and burn more calories. You’ll also be able to recover faster from those long runs because strength training makes your body more efficient at converting metabolic waste into energy.

12

activelife Guide / April 2012 / ActiveLifeGuide.com

3

You’ll Be Less Injury-Prone:

“If you increase your strength, you’ll also increase your joint stability, reducing your risk of repetitive stress injuries,” says McCall, citing a study in the Journal of Strength and Conditioning Research, which showed that incorporating moves such as squats, single-leg hops and abdominal work into a workout can not only prevent lowerbody injuries, but improve performance as well. Leg exercises are particularly important when it comes to reducing injury: These exercises strengthen muscles around the knees and hips — two areas that often cause problems for runners.

Runners Issue

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ActiveLifeGuide.com / April 2012 / activelife Guide

15

m

By Stacey S. Conrad, DC, CCSP, CCEP

Health

What Do You REALLY Know about Chiropractic Care

founder of modern chiropractic,

stated that THOUGHTS illions of (or auto suggestions) are the people around the world receive number one cause of ill health. chiropractic care, but how many of The AMA currently states that them really get chiropractic care?

STRESS accounts for 60% Chiropractic is considered an of all disease. TOXINS come “alternative” form of health care— from everything we eat, drink and what does that mean anyway? breathe, and I’m sure everyone We basically have a “crisis care” will agree this has a whole new system in America, when what we meaning today compared to 1895. need is a health care system so we How many different chemicals are don’t get into a crisis in the first place. Many of our health issues are created by our lifestyle. All we need to do is make a few minor adjustments to our lifestyle choices, and we can have a major effect on the long-term outcome of our health. Many Americans believe their genetic make up dooms them to certain diseases. Current science, however, has revealed that our genes can be altered by our lifestyle choices. It is time to be accountable and take responsibility for your health and your crisis situations.

a

?

Some common micro traumas include sleeping in a poor position on a bad bed; walking or standing on hard flat surfaces every day without proper foot support; playing a sport or exercising regularly with poor techniques or inadequate instructions; sitting at a computer or desk daily; playing video games and texting for hours; and pinching the phone on your shoulder, just to name a few. These

misalignments of joints that are created by the three types of stress in your life, and they are created as your nervous system attempts to adapt to stress. First and foremost, it is important for your chiropractor to help you determine the cause of your subluxation pattern. Simply getting an adjustment to relieve symptomatic pain rarely changes the abnormal alignment of your spine and posture. Chiropractic adjustments, habit modification, specific traction and exercise routines are all necessary to rehabilitate your abnormal posture.

Lifestyle modification and posture correction has far greater and longer-lasting benefits to your health than simply getting an adjustment to relieve musculoskeletal symptoms. One of the best papers I have read was a review of the literature, published in 1998 in the Journal of Manipulative and Physiological Therapeutics. It is titled “Structural Rehabilitation of the Spine and Posture: Rationale for Treatment beyond the Resolution of Symptoms.” Ask your doctor to review it.

Chiropractic care can do so much more for you!

So, back to getting chiropractic care.

Many people, and many chiropractors for that matter, view chiropractic as a treatment for back and neck pain. The origins of chiropractic, however, had nothing to do with back and neck pain.Chiropractic was founded on the premise that your nervous system and health are interfered with by thoughts, toxins and trauma.

What exactly did that mean back in 1895? D.D. Palmer, the

16

we exposed to every day that we just accept as normal? And lastly,

TRAUMA, of which there

are really two types. Everyone understands macro trauma like car crashes, slips and falls, sports injuries, etc. The second type of trauma, micro trauma, is far more common and affects nearly everyone, every day of their life.

Micro trauma is virtually ignored because it is mostly habit, and habits are perceived as normal.

activelife Guide / April 2012 / ActiveLifeGuide.com

and many other micro traumas cause far more problems than macro traumas for the average person.

Now you are asking: What does chiropractic have to do with all these stressors? Emotional, chemical and physical stress from thoughts, toxins and trauma all contribute to SUBLUXATIONS. Subluxations are slight

So next time you think you should go to the chiropractor because your “back is out,” remember that chiropractic care can do so much more for you. It’s up to you to get better informed and get the most out of life with optimal health and wellness.

Runners Issue

Keeping fit is not just a fad... it’s a way of life.

ASHLEY CLIFFORD

Carm

Photographs by Dan Brand

18

activelife Guide / April 2012 / ActiveLifeGuide.com

Runners Issue

I

COVER EXCLUSIVE

Wrecked My Bike

So WHAT?!

Triathlete Ashley Clifford Tells All

mel

“I had no training. This was my first time riding 56 miles. I rode a rented Raleigh bike and I wore tennis shoes—no clip-in biking shoes, no nutrition plan, one bottle of water—other athletes were asking me if I was okay, and I wrecked my rented bike. Even after all that, I knew I wanted to do another one. Plus I did finish, my time was 5:50.” – Ashley Clifford, “My Story of Going Pro” www.ashleyclifford.com

Runners Issue

By Matthew Hume

ActiveLifeGuide.com / April 2012 / activelife Guide

19

S

Some might say that Ashley Clifford was born to run (and ride and swim). Others might say she’s plain crazy for putting her body through all this. But who among you can honestly say you’re not at least a little bit inspired by that opening quote from Ashley’s website? I, for one, can’t say I’m ready to sign up for a triathlon yet. But I am at least pretty sure that if Ashley Clifford, April’s activelife in the spotlight, can successfully complete an Ironman 70.3 race with no training whatsoever, I’m capable of a heck of a lot more than I currently believe myself to be capable of ! Hopefully you’ll feel the same by the time you get to know a little more about Ashley and her road to becoming a professional triathlete.

Ashley has been physically active all her life. Take family vacations, for instance.

“Sometimes we would go scuba diving and snorkeling at the beach,” she tells me. “We also went on vacations in the mountains, where we would ski, snowshoe, or hike 14ers—one time we hiked up Pikes Peak.”

(The term 14er refers to mountain peaks that exceed 14000 feet in elevation.)

Ashley was a student athlete, too. “I was a competitive swimmer in my childhood and part of high school,” she says, “and I ran cross country and track part of high school.” She also participated in crew for a season in high school. College led to more cross country and track competitions, along with more swimming.

A Dream Is Born It was in college, Ashley tells me, that she became a triathlete—heard “the calling,” if you will. “I participated in Ironman 70.3 races in the summer,” she says, “and after graduating from college, I did a full Ironman.” That was the 2010 Louisville Ironman, August 26, 2010. Her time was 11:45, and although her biking was slowing her down (after all, she’d only been at it for a couple of years), her swimming and running were within reach of professional levels. Again from her website: “I knew with focus, determination, and the right coaching, I

20

could become a pro triathlete.” Talk about a woman on a mission! Fast forward a year to August 2011. “At Ironman Louisville 2011, I finished 3rd overall female amateur,” Ashley says matter-of-factly. “I was the 3rd fastest female runner against both amateurs and professional female athletes.” Ashley’s average running pace in the marathon portion was 7:40. Her final time was 10:31.35, placing her 2nd in her age group and qualifying her for the Ironman World Championship in Kona, Hawaii—and qualifying her for her professional triathlete license! (Find more on Ashley’s journey to the pro world, in her own words, at www.ashleyclifford.com/mystory-of-going-pro/.)

What does it take to whip an active individual into the shape needed to be a triathlete? Only Ashley’s coach knows for sure… “[My coach] knows my goals and races and gives me my workouts based on this,” Ashley says. “Before I had a coach, I would have a goal and find a workout program to match the goal.” These days, Ashley works out six days a week, 12 to 15 hours total, on average. “My days vary because I’m focused on endurance and all three disciplines—some days I will spend an hour running, cycling, or swimming, and on long days I might do a four-hour bike ride,” she says. In addition to training herself, Ashley spreads the joy of living actively by working as a swim instructor at Lifetime Fitness. “I coach the Kids Swim Team on Monday, Wednesday and Friday, and I help with the Masters— adult—swimming.”

Ashley is as serious about her diet as she is about her career. Of course, any

activelife Guide / April 2012 / ActiveLifeGuide.com

individual who takes fitness seriously has to make nutrition a top priority to achieve peak performance— and in Ashley’s case, to stay ahead of the competition. “I drink a lot of water,” she says, “and I try to eat natural, organic foods and plenty of vegetables.” (Any of you who have a hard time getting enough fruits and veggies, follow Ashley’s lead and make smoothies out of them!) She makes a point of avoiding refined sugars and candies—but even the pros have their weaker moments. “Whole Foods cinnamon rolls are my downfall, and I like Trader Joe’s desserts—Joe Joe’s, chocolate-covered almonds or caramels,” Ashley confesses. Even her downfalls are natural and organic! “I try to eat these in proportion to my workouts—if I have a very long, hard workout, I might eat more than if I’m working out less.” It is all about balance, after all.

Taking Advantage of Life!

Not everyone can say they love rehearsing for a performance, but Ashley can. “I really enjoy working out and preparing for a race as much as I do the race itself,” she says. By being in shape, Ashley is poised to take on life’s challenges wherever and whenever they present themselves.

“Being active gives me the ability to really take advantage of opportunities,” she tells me. “I was in Phoenix a few months ago and had the opportunity to go up Camelback Mountain—it wasn’t really hard, but it was fun…and I could not have done it if I was out of shape.”

Get Ashley started on why she thinks that being active is important and you may have trouble stopping her! “It boosts happiness, confidence, discipline and accomplishing goals,” she says. “Having an active lifestyle helps relieve stress in relationships and jobs, and it brings energy to your life and job performance.”

All excellent reasons to be active! (Check out Ashley’s blog post “5 Reasons

> See more exclusive photos of Ashley’s cover shoot at

www.facebook.com/pages/activelife-Guide Runners Issue

to Train for an Ironman” for more—go to www.ashleyclifford.com/ five-reasons-to-train-for-an-ironman.)

Whether your goal is to run a marathon, climb a 14er, complete an Ironman 70.3, or to have fun swimming with your children this summer, Ashley puts it simply: “Get started today!” Let’s say you set a goal of running a 5K by the end of the summer. If you’re overweight and have never set foot on a treadmill, you’ll need to start small. And that’s OK! “Start where you are, not where you want to be,” Ashley says. “If you want to run a 5K, you might need to start with 20-minute walks and an eating program that helps you get some weight off.” Ideally, Ashley recommends hiring a coach to help you define and reach your goals. Or you may decide to join a fitness club. “You have to have a program that you follow and be disciplined enough to follow it,” she says. “Your workouts need to become part of your daily activity— no different than going to work or eating dinner.” For Ashley, the best way to work toward a goal is first to commit to one.

“Find an event you want to accomplish in 2012 and sign up for it now—then start working toward it!”

The future is bright for Ashley Clifford.

“In 2012, I’m going to be racing as a professional. I’ll be competing in 70.3s this year, with a focus on improving my bike times,” she says. You can also catch Ashley running the Carmel Half Marathon on April 21—and it’s not too late to join her! (Special thanks to the Carmel Marathon for providing Ashley clothes for this photo shoot.) In the immediate future, Ashley will attempt to qualify for the Ironman 70.3 World Championship in Las Vegas; and down the road, she wants to place in the Top 5 as a pro at Hawaii’s Ironman World Championship. She’s come a long way from that first 70.3 on a rented Raleigh bicycle. With the right equipment, a solid nutrition plan, plenty of water, and a mind set on winning, Ashley Clifford is doing quite all right.

“Get started today—and start where you are, not where you want to be,” Ashley says.

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Strength TRAINING EXERCISES FOR

Training

Welcome Mary Fitness Model Mary Deheer joins the activelife Guide family.

RUNNERS

Strength training should be an integral component of a runner’s weekly workout. Contrary to some reports, building muscle does not impede performance. In fact, this type of training strengthens muscle fibers, which help to prevent pulls and tears and act as a defense against injuries. As muscle mass is increased, it provides support to joints often harmed by the repetitive impact of running. Experts recommend performing strength exercises several times each week, enabling runners to increase their power and speed as the muscles get stronger. Strength training can be done using weight machines, free weights or the body weight exercises listed on the next page.

Stronger Legs = More Speed

PHOTOGRAPHY BY DAN BRAND

es you routin visit e r o For m at home, m o can d ifeguide.co l e v i act

5k, 10k, Half, Full Marathon TURN THE PAGE FOR MORE

Training

A

1.

SPLIT SQUATS

The split squat, also known as the Bulgarian split squat, primarily works quadriceps but also targets calves, glutes and hamstrings, improving your speed by strengthening the power behind it through your legs. You perform a split squat in the same way as a single-leg squat, with your standing leg on the floor and non-working leg raised behind you on a bench.

Squat down to the floor until your knee touches the floor and return to starting position while holding dumbbells or a barbell. In addition to strengthening the leg muscles, split squats improve flexibility in your hip flexors, allowing you to run faster by lengthening your stride.

B

A

B

2.

BOSU SQUATS

Running well requires balance. Performing squats using a BOSU, a hemispheric stability ball, will challenge your balance, strengthen your quads, and help eliminate any left-to-right strength imbalances.

Turn the BOSU curved-side down and stand on the flat base. Place your feet as wide as possible on the base. Once you have got your balance, push your hips back, bend your knees, and squat down until your thighs are parallel to the floor, or as close as your flexibility allows. Extend your legs to push back up to the starting position.

24

activelife Guide / April 2012 / ActiveLifeGuide.com

Runners Issue

3.

A

TUCK JUMPS

Tuck jumps improve your running speed by increasing your power when your feet push off the ground. To do tuck jumps, stand with your feet about shoulder-width apart on a flat, cushioned surface such as a track, grass, or firm gym mat.

Jump straight up, bringing your knees up toward your chest and your heels up under your hamstrings. Allow your arms to swing back and forth by your sides to help you balance. Keep your back straight, and use your abs to stabilize your torso throughout the exercise. Focus on maintaining your form and jumping at a quick pace. Do three sets of 10 tuck jumps.

B

B A

4.

5.

SCISSOR KICKS

GLUTE BRIDGE RAISES

Your glutes are an extremely important, but often neglected, muscle group. They play a role in extending your hip and flexing your knee when running, and have to work even harder when you’re sprinting at the end of a race. Strength training experts advise that strengthening your glutes takes some of the stress away from your hamstrings, which reduces the chances of you sustaining a hamstring injury. Glute bridge raises are a good exercise to start with. Lie on your back, with your knees bent to 90 degrees, and push your hips up as high as you can. Once you can hold this position for 60 seconds, try doing it on one leg.

A

Runners Issue

B

Scissor kicks can put more power in your step, helping to propel you faster when you run.

To do scissor kicks, begin in a standing position. (You can hold dumbbells by your sides for added intensity.) Place one foot in front of you on a bench that is 18 to 24 inches high.

Place your other foot flat on the ground, directly under you.

Forcefully push off with your raised foot and spring into the air. Switch leg positions in the air by driving your back knee upward; come down with the back foot on the bench and bring the raised foot down to the ground. Use your abs to keep your body steady throughout the exercise. Do three sets of 10 on each leg.

ActiveLifeGuide.com / April 2012 / activelife Guide

25

By Matthew Hume

Success Story / Fitness

Giving Good Health a “Tri”

Shawn Ratliff

“On my days off, I would go to a local hot dog place and get four dogs with chili and coleslaw and wash it down with chocolate milk…”

BEFORE

AFTER

Age: 32 Height: 5’11” Weight before: 316 lbs Weight now: 235 lbs Location: Morgantown, WV Occupation: Recreation specialist for a federal prison Favorite exercise: Running for cardio and hang clean for lifting Favorite clean meal: Paleo-style taco salad

W

hatever, Whenever

Meet Shawn Ratliff—your typical, thirtysomething, everyday kind of guy—who just happens to work at a maximum security federal prison. For years, Shawn lifted weights several times a week but didn’t take cardio seriously. He wondered why he wasn’t losing weight—and then he proceeds to tell me his previous nutritional philosophy: Whatever, whenever. “On my days off,” he says, “I would go to a local hot dog place and get four dogs with chili and coleslaw and wash it down with chocolate milk. I also hit up fast food a lot.” For a recent college grad like Shawn was, a little bit of money and not a lot of time made fast food so perfect! (Not.)

The Call to Change

Shawn studied strength and conditioning in college and worked for a time as a strength coach for a minor league baseball team. “I was good,” he says, “but I always felt like players and other coaches didn’t respect me because I was bigger.” It was his current job, though, that served as the greatest catalyst for Shawn’s change. “One day, I ran to an inmate fight, and I was so tired once I got there that I knew if I had to fight someone or save someone’s life, I would be in serious trouble,” he tells me. Shawn even admits that at his heaviest, it was an effort to tie his shoes. “I was tired of being fat and not being able to live my life the way I wanted.”

The Transformation

Shawn weighed in at 316 lbs. in the summer of 2009. He began his transformation by making cardio his number-one priority at the gym. “I

26

started running, and I wanted to get my miles up a little every couple weeks,” he says. Within a few weeks, Shawn had worked up to five miles a day, five days a week. It was at that point that he decided to find a structured running program.

As far as strength training, Shawn began with basic circuit training—until a friend introduced him to the Spartacus Workout from Men’s Health. Shawn’s original goal was to lose 20 lbs. (about two pounds a week), but once that first 20 fell off, Shawn decided he could lose 20 more. The more Shawn ran, the more the weight fell off, and soon his goal of losing 20 pounds turned into a loss of 93 lbs. and a desire to run a half marathon. “Once I got to where I could run 13 miles, I decided that I wanted to not only finish the race but do it in less than two hours,” he says. Shawn finished that first half marathon in 1:59:49. From there, the next hurdle was a triathlon. “I had a friend who convinced me I should do one with him—this scared the crap out of me because I knew I wasn’t a strong swimmer. I gave it a ‘tri’ anyways,” Shawn jokes. That summer, Shawn completed three triathlons in addition to the half marathon! But Shawn was on a role—he couldn’t stop there!

The next year he trained and completed a Half Ironman. “I still wanted to push myself and find new ways to motivate myself,” he says. “I recently did a Tough Mudder race and loved the new training program I did in preparation for that. I find that if I have something I’m working towards, then it keeps me motivated better than just trying to lose 20 lbs.,” Shawn says.

Shawn follows a strict meal routine that keeps him ticking: two eggs at 5AM, a banana at 6:30, an apple at 8:30, a sandwich with an orange and low-fat granola bar at 11, a 200-calorie

activelife Guide / April 2012 / ActiveLifeGuide.com

nutrition bar at 1PM, a post-workout shake at 4, a chicken-and-vegetable dinner at 5:30, and an optional serving of string cheese or yogurt or cottage cheese if hunger calls at 7:30. “Guys at work make fun of me because they say you can set your watch to when I eat!” says Shawn.

An Inspiration to Others

Shawn is rightfully proud of his accomplishments. He says he has more energy now and a lot more self-confidence. But he’s even happier in knowing that his changes are changing others. “My 11-year-old nephew, who is a little overweight, ran a 5K with me last Thanksgiving,” he says, “and my daughter, who is only six, will do workouts with me at home.

She’s constantly asking me if something is an exercise, as well as asking me if a food is good for you. The fact that my daughter and nephew have done a few things to change their lives is better than anything I could have done for myself.” Talk about making a positive change in the world! Well done, Shawn.

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

Runners Issue

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Recipe

Kale Confetti Salad

Ingredients 1 shallot, minced 3 cups cooked quinoa 1 cup corn, fresh or frozen 1 1/2 cups kale, spinach, or other hearty green, finely chopped 2 cups extra-firm nigari tofu, browned in a skillet a bit 1/3 cup pesto 1/3 cup pumpkin seeds, toasted 1/4 cup roasted cherry tomatoes (or chopped sun-dried tomatoes) a splash of extra-virgin olive oil a pinch of fine-grain sea salt

28

1.

Preparation Rinse about 2 cups quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa and 4 cups water until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlicue in each grain and it is tender, with a bit of pop to each bite. Drain any extra water and set aside.

2.

Roast cherry tomatoes. Heat oven to 350째F. Cut each tomato in half and arrange in a large, ovenproof baking dish. Mix together a big splash of olive oil, a spoonful of brown sugar and a few pinches of salt. Pour this over the tomatoes. Gently toss them a bit, making sure they all get coated, finishing with each tomato facing cut-side up.

Place in the oven and bake for 45 minutes or so, until the tomatoes are shrunken and sweet.

3.

activelife Guide / April 2012 / ActiveLifeGuide.com

In a big skillet or pot, heat the olive oil and salt over medium-high heat. Stir in the shallot and cook for a minute or two. Stir in the quinoa and corn and cook until hot and sizzling. Stir in the kale and then the tofu, cooking until tofu is heated through. Remove the skillet from heat and stir in the pesto and pumpkin seeds. Mix well, so the pesto is spread throughout. Turn everything out onto a platter and top with the cherry tomatoes.

Runners Issue

For more recipes, go to our website: www.activelifeguide.com/recipes

Quinoa

By Chuck Lehman

Health

Ladies, You Can Lower Your Risks go wrong; however,

prevention is the best solution (for

“Prevention is the best solution”

H

eart disease is not just a man’s disease.

It claims the lives of over a

half-million American women

each year. There is high awareness of the health risks of breast cancer, but the number one cause of death for women is heart disease.

In fact, by looking at the numbers, heart disease in women is staggering. Cardiovascular disease, which includes heart disease, hypertension and stroke, kills

more women than the next three greatest causes of death combined. Moreover, women are 15% more likely than men to die of a heart attack. They are also

twice as likely to suffer a second heart attack within six years of their first.

When asked about health risks today, fewer than 10% of women consider cardiovascular disease to be their biggest threat. So much

Runners Issue

attention is given to heart attacks in men and breast cancer in women that we just make assumptions.

While cancer is certainly a major concern for women, it’s actually a slightly higher risk to men. (Most men would get that quiz question wrong, too.)

With so much attention focused on cancer, great strides have been made to improve the survival rate through research and treatment.

The same approach works for heart disease: It’s about knowing the

risks, doing the appropriate tests to diagnose the disease, and then treating it properly in its

earliest stages.

Early detection of heart disease in women is a little different than detection in men. Not only do we not hear as much about it, but the symptoms are different in men and women. It’s instinctual to dial 911 when a man feels shortness of breath, is sweating, and has indigestion-like pain in his chest with pains running down his left arm. Everyone has heard about

both women and men). Research validates the risk and it also validates the prevention.

For those reading this magazine, you certainly know the value of maintaining an active lifestyle.

Exercise may not be the cure-all, but it’s a huge component.

these warning signs for years and knows what to do.

While women can experience similar signs, it’s not always the case. Feelings of indigestion can be more centralized (almost a gas-like pain), with dizziness or nausea, and/or unexplained weakness and fatigue. Discomfort or pain between the shoulder blades and lightheadedness are symptoms as well. Researchers have found, though, that many

women don’t have chest pain at all. Shortness of breath,

weakness and unusual fatigue are actually the most common. Nearly half that did experience chest pains said it was lower and could easily be mistaken as a stomach ailment.

Combined, all of these “warning signs” are not much of a warning at all. Most women experience these types of symptoms and chalk them up to hectic schedules, poor diets and lack of sleep.

Knowing the risk and the symptoms helps to be better prepared when something does

A healthy diet, weight management and exercise are the three most important factors in maintaining good cardiovascular health, and a daily workout will pay big dividends.

While going to a gym can keep you more focused and may set you up for success, you don’t have to belong to a gym to remain active.

Daily housework, gardening, walking at the mall or riding bikes with the kids all add up

to exercise that benefits the heart.

There are also things you can do at work to prevent sitting at a desk for eight or more hours from adding up to a health risk. Taking the stairs instead of the elevator,

packing a healthy lunch

instead of grabbing fast food, and even stretching for that piece of paper instead of wheeling over to it in your chair can produce positive results.

If you don’t have time to do a continuous 30-minute workout every day, try doing miniworkouts. There are great tips to help you remain active within the pages of this magazine, and every minute of activity adds up to a healthier heart—and a healthier you!

ActiveLifeGuide.com / April 2012 / activelife Guide

29

By Faye Peters, MD

Health

Spring Is in the Air

Lose the Glasses, Win the Race equal,” explains Francis Price, MD, of Price Vision Group in Indianapolis.

Dr. Price has performed over 10,000 refractive procedures. He is a corneal specialist with over 30 years of experience treating cornea and anterior segment disease.

Dr. Price participated in the FDA studies to get LASIK approved.

He is also the founder of the Cornea Research Foundation of America.

The Price Vision Group continues to provide the latest state of the art technology and research.

Price Vision Group 317.814.2933

F

inally! Spring is in the air, birds are singing, flowers are blooming and long distance runners are training for their upcoming marathons—what a great time to have LASIK! If you’re a runner who requires glasses or contact lenses, you could be at a big disadvantage against runners with 20/20 vision.

Athletes, especially runners, require good vision to see uneven terrain, oncoming cars, lowhanging tree branches or other potential hazards. While glasses or contacts can help provide 20/20 vision, they can also present an array of problems for runners.

When running, glasses can bounce around on the face, slide down due to perspiration or fog up, compromising vision. While sport goggles are an option for some, many prefer not to use them for cosmetic reasons or because they feel uncomfortable. Contact lenses

30

also have some draw backs for the runner: They tend to dry out and can fall out or dislocate, leaving the runner with irritated eyes and blurred vision. Fortunately, there are better solutions.

LASIK (laser in-situ keratomileusis) is a simple outpatient surgical procedure that helps eliminate the need for glasses or contact lenses for distance vision. Patients are seen the following day for a quick checkup and are off and running in virtually no time.

As LASIK has evolved, complications have been minimized. One of the most frequent concerns some potential candidates have is regarding the metal blade that has been used in the past by many surgeons to create the “flap” for the LASIK surgery. This blade has been largely replaced with the advent of Femtosecond Laser technology.

A Femtosecond Laser works by

activelife Guide / April 2012 / ActiveLifeGuide.com

dissolving the bonds between cells at a molecular level. This means a LASIK flap can now be created without the use of a blade at all.

LASIK has been shown to be safer than contact lenses. According to a 2006 study published in the Archives of Ophthalmology, researchers confirmed that contact lenses were up to five times more likely to cause a sight-threatening infection when compared to LASIK. The cost of LASIK in comparison to a lifetime of contact lenses, contact lens solutions and glasses is likely less too. The average fee for LASIK is between $1000 and $2600 per eye, and financing or payment plans are available at most centers.

“LASIK has become a great surgical option to eliminate contacts and glasses and the headaches they present to the physically active individual.

Choosing a LASIK surgeon can be overwhelming. All surgery centers and surgeons are not created

“Before I had LASIK, I had two options: run with my contacts or with my glasses. It was a no-win situation for me. With contacts, I would get extremely dry eyes, blinking my contacts out and have very poor vision during a run. With glasses, sweat collected around the bridge of my nose, and they would fog up when it was cold. LASIK makes running a better experience for me. I have 20/15 vision, my eyes don’t dry out, I don’t have glasses flopping around and there are no lenses to get smudged or fogged. With LASIK, I have one less thing to worry about, which is the whole idea. Just run.” ―Neale Johantgen, Technology Support Technician for USA Track and Field If you are a runner, athlete, or an active person who is tired of glasses fogging up and sliding around, or if you’re fed up with contact lens irritation, then LASIK just might be the answer for you.

Enjoy crossing the finish line with clear vision. Isn’t it time you lose the glasses and win the race!

Runners Issue

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