January 2012 by Absolute Living Magazine

activelife

Basic Ideas for Optimal Weight Loss Pg. 10 FOR MEN & WOMEN

Guide

BE ACTIVE, LIVE WELL

TRX: A Lean, Mean, “Urban Chic” Machine

christie tHrasher—Rudd

January 2012

Welcome to 2012... Here’s to Your Good Health!

What Exactly Does Diet Mean?

Holiday

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activelife Guide

JAN

FEATURES +

COVER STORIES 9 Welcome to 2012...

Here’s to Your Good Health

10 Basic Ideas

for Optimal Weight Loss

13 The ABCs of HCG 14 7 Tips

for a Leaner and Healthier You in the New Year!

15 Ch-Ch-Ch-Changes 16 Facial Rejuvenation without Surgery

22 Success Story Mindy Irish

TRX: A Lean, Mean, “Urban Chic” Machine

christie thrasher—Rudd

alG

www.activelifeguide.com

activelife Guide / January 2012 / ActiveLifeGuide.com

24 Making Resolutions a Reality

25 Holiday Survival Workout

Erica Hubble

28 Ask Laura 31 What Exactly Does Diet Mean?

32 Spanakopita Greek Spinach and Feta Pie Vol. 4 Issue 01 (#51)

New You Issue

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LETTER FROM THE EDITOR

activelife Guide

Your guide to a healthy lifestyle

New Year, New You!

EDITOR - IN - CHIEF EDUARDO PEÑA

ASSOCIATE EDITOR KIM BRENTON

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

CORY BLACK CHUCK LEHMAN CLIFFORD W FETTERS DALE GUYER CHUCK KUTCH ROGER SPAHR MARK HAMILTON

Successfully tackle your New Year’s resolution!

PUBLIC RELATIONS DIRECTOR LAURA MARENCO

PHOTOGRAPHER DAN BRAND

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

You know what time of year it is. That’s right—

trainer or nutritionist, and read our health and

it’s New Year’s resolution time! Anywhere from

fitness experts’ articles to help you along the

80 to over 90 percent of people will ultimately

way!

ACCOUNT EXECUTIVE DEBBIE SAPPER dsapper@activelifeguide.com Phone: 317.507.5652 AMY TAYLOR ataylor@activelifeguide.com Phone: 317.480.3952

fail at their New Year’s resolution according to numerous studies and surveys. Among the most

3. Think positive. You’ve probably heard it

popular resolutions, year after year, is fitness

before: “Whether you think you can, or you

and weight loss, of course. So why do so many

think you can’t, you’re right!” The power of

people fail at their New Year’s resolutions?

positive thinking—give it a try!

DESIGNER ROGER PALAO

CIRCULATION ACTIVE LIFE GUIDE CORP.

One explanation is the “false hope syndrome,”

Ready, set, achieve!

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a name coined by University of Toronto Mississauga researcher Janet Polivy and a

Info@activelifeguide.com

Happy New Year!

colleague, C. Peter Herman, to explain this “cycle of failure and renewed effort.” According

editorial@activelifeguide.com

And remember—be active, live well!

to Polivy, “The false hope syndrome may be particularly common among those who resolve to lose weight, and the chief cause is a combination of unrealistic goals and misunderstandings of our own behavior.”

COMMENTS & FEEDBACK

SUBSCRIPTIONS admin@activelifeguide.com

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The activelife Guide team wants to help you

successfully tackle not just your New Year’s resolutions, but all your health and fitness goals!

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activelife Guide / January 2012 / ActiveLifeGuide.com

By Chuck Lehman

Health

Welcome to Here’s to Your Good Health

fter enjoying another wonderful holiday season with family and friends, it’s time to face the reality of starting the New Year. There’s no better way to do that than with a couple of New Year’s resolutions. No matter whose top ten list, that list will include one or both of these: “I need to lose some weight and keep it off,” and “I will exercise more and stay fit.” Good health is always a top priority. As a result, January is the busiest month for weight loss programs and fitness clubs. Those that go to the gym every month know that the enlarged crowds of January dwindle back to normal by mid-February; 60% of club memberships are never used up. Statistics show that even with the best diet plans, the weight is back on within a few months for 90% of those who try. No matter what the circumstances, we are still a nation of people that are up for the challenge. Even at that, we usually take the path of least resistance and want the best results with the least amount of effort. How else could they sell those multi-function abs and bun-tightening contraptions for three equal payments on all-night TV? I’ve never known anyone that got totally buffed working out on the “YukonBodycraft-Flexbow Machine.” (However, I have seen one posted on Craigslist as “barely used” for one cheap payment.)

New You Issue

And what about the multibillion dollar business of supplements? They can suck off fat cells and add every gram of nutrition you didn’t get from your fast-food lunch. We all know someone that pops 20 pills a day, expecting perfect nutritional balance. There’s everything from the total-system flush to muscle-mass builder all in one package. Plus, it comes in your choice of pill, powder, liquid or gel. By the time you take something for everything, the supplements cost more the than the weekly groceries. With the New Year, the perfect time has come to be realistic and commit to some improvements. The first step to a fresh start would be to watch what we eat—that means controlling both the what and the how much of each meal. The next best step would be adding a little exercise. While regular visits to the fitness center are terrific, that next step could start with something as basic as regular walks around the neighborhood. Build from there and be dedicated to a well-rounded exercise program. As for taking supplements, they are beneficial when used effectively. It’s the word effectively that is most significant. The best way to determine your nutrient status is with a micronutrient test. This test will accurately measure the function of selected vitamins, minerals, antioxidants and other essential micronutrients within your white blood cells.

Such

an analysis can reveal a person’s functional nutrient status over an extended time period, with functional being the key word. Taking an abundance of vitamins does not mean you are absorbing what you need, and overloading on some can actually cause a deficiency in others. Vitamin, mineral and antioxidant deficiencies have been shown to suppress the immune system, which can contribute to degenerative processes such as arthritis, cancer, cardiovascular disease and diabetes. Even with a well-balanced diet, you may not be getting the required nutrients your body needs. Requirements change dramatically with age and are different between men and women. Excessive physical activity, prescription drugs, smoking, alcohol and sedentary habits all impact the demand for proper nutrition. Resolving yourself to—and then adhering to—a better diet and more exercise is easily monitored by simply looking in the mirror and being honest with yourself. Knowing what’s going on inside is an entirely different matter. Our biochemical individuality can only be monitored by comprehensive analysis. The information provided by micronutrient testing empowers you to tackle some of the challenges that can derail your best-intentioned resolutions. Even if we don’t lose 20 pounds or hit the gym every other day, we can still be healthier.

Happy New Year and Cheers to Your Good Health.

ActiveLifeGuide.com / January 2012 / activelife Guide

By Clifford W. Fetters, MD

Health

Basic Ideas for Optimal

ver 6o percent of adult Americans are considered overweight or obese, so it is not surprising to find that weight loss is one of the most popular New Year’s resolutions. At the beginning of each New Year, many attempt to lose weight; in the long run, few are successful. I would like to share some ideas that have been successful for many of my clients. Staying motivated is the biggest obstacle. Everyone has a good idea of which foods are healthy for them and which are not, and most everyone understands that a daily regime of physical exercise will promote improved health, sense of well-being and weight loss. So why do so many fail? It is because we lose focus and let other things get in our way. A very powerful tool to stay on track is to do the following. Use a 3” x 5” index card. Place a recent, unflattering picture of yourself on the top half. On the other side place a picture of you when you looked your healthiest. If you don’t have a suitable picture, then take a new picture and use a photo editing app to create a realistic appearance of what you desire. Under the first picture list the five reasons why you dislike being overweight (for example: “I am embarrassed to be seen by new people,” “I am tired and sweaty from just walking from my car to the office,” “I no longer enjoy going out in public,” “I physically do not feel well”). Under the other picture list the five reasons why you want to lose weight (for example: “to improve my self-esteem,” “to lower my blood pressure and cholesterol,” “to reduce my chronic knee and hip pain,” “to present myself better to others at work,” “to improve my health so I can be around to enjoy my grandchildren”). Have this card laminated. Look at it and read it upon awakening, before

Weight Loss each meal, at bedtime, and any time you are tempted to deviate from your diet or exercise program. Before you go to bed, visualize the person you want to become. Another major obstacle is not having a healthy food choice throughout the day. The simple solution is to plan ahead. When you buy groceries make sure you that you have enough healthy food for the week. Every evening you should plan all the meals for the following day. I prefer to cook all three meals in the morning. Lunch and dinner is brought to work and put in the fridge. If I have to travel, I simply put the food into a cooler. Fresh, raw fruits and vegetables take just a few minutes to clean and be placed into a cooler. Always be prepared for the unexpected; therefore, I recommend keeping fresh nuts, seeds and protein bars in your car and at work. Eat right based upon your metabolic type. If you feel and function the best after eating a heavy meal with meat and vegetables, and you are constantly hungry, then you are most likely a protein type. You should consume 70 percent of your calories from fat and protein and just 30 percent from carbohydrates. Stay away from simple sugars and junk food. If you feel the best with a modest amount of meats, fruits and vegetables, then you are most likely a mixed type. In this case, you should consume half of your diet from fat and protein and half from carbohydrates such as fruits and vegetables. You also should avoid candy, simple sugars and junk food. Persons with a carbohydrate metabolic type have a relatively weak appetite, a high tolerance for sweets, problems with weight management, variable energy patterns, and often require caffeine to maintain energy. If this describes you, your dietary emphasis should be comprised of relatively small amounts of proteins and fats. Sixty percent of your intake should be from carbohydrates. For more information on this diet, read The Metabolic Typing Diet, by William Wolcott.

activelife Guide / January 2012 / ActiveLifeGuide.com

Eat real food. Do your best to pick out natural, organic, hormone- and preservativefree, non-genetically modified foods. Concentrate on fresh fruits, vegetables, nuts seeds and meat. If it comes in a box, bag or can, it is most likely processed and should be avoided. I prefer never to see more than 10 percent of total calories coming from sweets and desserts. The No. 1 cause of obesity in America is the overconsumption of carbohydrates. If the label says 8 g of sugar and 30 g of carbohydrates, then the product has 30 g of sugar! (Carbohydrates = sugar.) I do recommend you stringently avoid the most toxic foods. Do not eat anything that contains partially hydrogenated fats or oils. They are known to cause cancer and heart disease and have been banned or severely limited in virtually all European countries; but they are still found in American processed foods. They are most commonly found in baked goods, potato chips and commercial french fries. What I also consider to be poisonous are most commercial sweets, blackened meats, candy, high fructose corn syrup, soda, donuts and commercial salad dressings made with soybean oil. Lastly, stay active. Begin strength training (weight lifting) or aerobic activities such as brisk walking, bicycling, jogging, crosscountry skiing, swimming, racquet sports and aerobic dance. The most popular pieces of exercise equipment are elliptical machines, treadmills, stationary bikes, and cross-country ski machines. A rebounder (mini-trampoline) is one of the most cost-effective indoor workouts. You can also join a gym with your best friend or spouse. Make it fun! Clifford Fetters is a medical doctor practicing holistic medicine with his physician assistants Swathi Rao, Doug Ladika and Karin Henderson. Health and Wellness of Carmel is located at 11900 N. Pennsylvania St., Carmel, IN 46032. Phone 317 663-7123. Website: HWofC.com

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By Dale Guyer, MD

Health

The ABCs of HCG

HCG,

or human chorionic gonadotropin, has recently gained a resurgence of popularity among the millions of consumers searching for assistance with weight loss. Most people familiar with the molecule know that the hormone HCG is present in significant amounts during pregnancy. (In fact, HCG is the marker that turns a pregnancy test positive.) Beyond the hormonal fluctuations of pregnancy, HCG levels fluctuate considerably and are related to metabolism and body composition. In tandem with other hormones, HCG helps one feel satiated and helps burn fat and preserve lean body mass by re-establishing efficient metabolism that contributes to optimal body composition — in short, less body fat. HCG does not work as a stimulant or energy enhancer. Rather, it appears to support the body’s regulation of caloric consumption. Simply stated, HCG allows patients to reduce calorie consumption by approximately 30 to 50 percent, burn fat, reduce hunger, and re-establish a younger, more efficient metabolism. The restored metabolism is thought to be maintained even after HCG is discontinued. Like insulin or growth hormone, HCG is a protein hormone (large molecule) administered by injection every day until weight loss goals are achieved. In our practice, we use very tiny needles that are easily self-administered. While the idea

New You Issue

of shots can be intimidating, I have not had one patient who decided they could not do the injection after simple, easy-to-understand, in-office instructions. Another potential consideration is cost. Since weight loss medications are rarely covered by health insurance plans, the expense is often out-of-pocket. For those with medical spending accounts, reimbursement can come from

pre-tax dollars in their respective accounts. Cost of HCG injections depends on individual doses, but fees generally run about $150 per month. Don’t forget that HCG is accompanied by a significant reduction in consumption, so most patients using HCG are saving money simply because they are eating less. HCG is no stand-alone magic cure. While often a successful

“Keep Your Weight Under Control”

therapy even when other options fail, HCG is best utilized in the context of a carefully engineered plan that includes optimal diet and a regular exercise regimen. (Yes, the “E” word is always part of the health and weight loss equation!) The overall HCG strategy also includes a nutritional supplement treatment plan designed to represent individual biochemistry.

ActiveLifeGuide.com / January 2012 / activelife Guide

By Cory Black

Nutrition

Tips for a Leaner and HealthierYou in the

Making good on a healthier lifestyle in the New Year really starts with a commitment to you. For many, it starts with the purchase of a gym membership, the latest and greatest fitness gadget or new workout gear. Unfortunately, many treat this purchase as a quick fix without a real plan, and they eventually fail to meet their health goals. Follow these seven tips and you can get on the path to a healthier you!

1. No plan is planning to fail. To stay on course, you need a basic plan for meals and a workout schedule. If you fall off for a day or two, just get back to your program. Also remember to include cheat days, which give you a break in your routine.

2. It’s okay to start small by gradually increasing your workouts from where you are. Even a short amount of exercise triggers metabolism

and mood benefits that last long after you stop moving. If you are sweating, feel sore in a good way and are progressing, you are on the right track. Avoid getting burned out.

3. Don’t skip breakfast. Enjoying a healthy breakfast, or at the very least a protein bar or shake, gets your metabolism off to the right start, which means you will burn more calories throughout the day. Try to balance your breakfast with a source of protein, complex carbs and a source of fiber to help you feel full.

4. Be prepared. Instead of hitting the vending machine when hunger hits, have healthy snacks that you can take with you on the go. Whether it is a protein shake, protein bar or fruit, you’ll have a healthy choice ready and waiting when the cravings hit!

5. Clean house. As we don’t always eat as we should, it’s best to perform a dietary cleanse

NewYear! Year! New every so often to flush your body. This is a great way to jumpstart weight loss and get your digestive system functioning at peak performance again.

6. Eat out less. Restaurant foods typically are processed, high in fats and sugars, and often have portion sizes that are larger than you need. Foods prepared at home are healthier and allow you to choose fresh, quality ingredients; and you are much less apt to overeat.

7. Pick up the weights. Cardio isn’t everything. You want to replace your body fat with more lean muscle, which will in turn help you burn more fat. Working out with moderate weight even just a couple times a week is a great addition to any weight loss plan.

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activelife Guide / January 2012 / ActiveLifeGuide.com

New You Issue

By Roger Spahr, MD

Nutrition

Ch-Ch-Ch-Changes

hen my girls were teenagers, it always amazed me how my request for a wardrobe change for Sunday School or the theater would not always give me the result I anticipated. But that is the way change works. Without forethought, design, and adequate preparation, many times changing things about yourself may not turn out as well as hoped. As a physician working with patients who struggle with issues ranging from foggy thinking and lack of concentration, to loss of sex drive, low energy, and other complaints, the first thing to do is find out when the complaint started. Additionally, what was happening at the time with the patient is quite effective in helping to identify sources of problems. Stress, as noted in a previous monthâ&#x20AC;&#x2122;s issue of activelife Guide, may also lead to inadequate levels of hormones and an overabundance of stress hormones. One of the things you may need to change is the way you choose to eat. Often, you are not what you eat, but what you absorb. Poor levels of good bacteria and food intolerances may often be created from antibiotics, chlorine in water, and poor repetitive processed food choices.

This may impede digestion, and the result can be poor intake of major and minor vitamins and minerals. If you have digestive impairments, this may lead to nutrient deficiencies such as low functional levels of B12, B6, calcium, magnesium, and iron, to name just a few.

How to change your direction?

For example, iron is the rate-limiting step in the formation of neurochemicals in the brain that control energy, joy, learning, motivation, and alertness. Vitamin D is also used for this pathway, and the daily need from sun exposure is close to 5000 IU per day. Taking foods fortified with Vitamin D is insufficient; one glass of milk, for instance, is less than 100 IU. Living in Indiana, we do not have the sun exposure after September to even meet the basic needs until May.

1. Assess your current state of health. 2. How do you feel? What bothers you? How long have you put up with issues? 3. If an area is of concern, target that area with education and advice. 4. Start with the end in mind. What does your end result look like? 5. Create a daily plan to change. 6. Work your plan. Daily. 7. Measure your progress. If you are not meeting goals, then what needs to change? 8. Create a journey as interesting as the final result. 9. Once you are at goal, what else can be done to benefit your life? We all feel more fulfilled when working towards a goal.

That brings us back to changes. So what do you need to do about starting your own path to change? In order to change your nutrition, energy, hormones, or any other thing that affects you deeply in life, you have to know your starting point as well as how you got to that point in the first place. For some it may require a visit to a professional for advice.

For some, just sitting down and writing out these steps and then creating a path works well. Quite often, some additional expertise is required. For those seeking assistance there are experts with vast experience at Ailanto Group that help people each day to create a better life for themselves. The key is to make a decision to keep on ch-ch-ch-changinâ&#x20AC;&#x2122;.

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ActiveLifeGuide.com / January 2012 / activelife Guide

By Mark Hamilton, MD

Beauty

Surgery!

Facial Rejuvenation without

illers have become extremely popular because they offer minimal downtime in treating wrinkles, folds and depressions on the face. They can be done prior to a social event or special occasion, or simply to maintain a nice smooth facial contour. Using gentle techniques and with an attention to detail, these treatments can erase years from your face by filling in lines around the nose, mouth and deep facial folds; bringing your youthful volume back; creating natural-looking high cheekbones; and treating sunken eyes, pock marks and skin irregularities. Hamilton Facial Plastic Surgery also offers a variety of topicals and pain blockers to minimize discomfort. The offices of facial plastic surgeon Dr. Mark Hamilton offer all the best and latest injectable options. Our experts administer fillers with the most advanced techniques to achieve the look you want—always natural and never overdone. Read below about the different types of fillers available, and then consult with Dr. Hamilton or his nurse injector Elizabeth Mangis to discuss what would work best for you.

Ageless Injectables Botox Cosmetic®/Dysport®/Xeomin® According to many people, Botox is an exciting way to treat wrinkles. Botox Cosmetic and Dysport are FDA-approved purified toxins that have been shown to soften and reduce fine lines by relaxing the muscles of the face. Xeomin has recently been approved by the FDA and is now available at Hamilton Facial Plastic Surgery. Botox injections are our most popular facial treatment. Most commonly, these injections are used to treat horizontal forehead or worry lines, vertical frown lines, squint lines or crow’s feet, or fine lip lines. This procedure has a high patient satisfaction

rate and is very well tolerated. Maximum effect is achieved in two weeks; results typically last three to four months, but with continued treatment may last longer. Dr. Hamilton is one of a select group of surgeons that is part of Allergan’s Brilliant Distinctions Program. Brilliant Distinctions is a consumer loyalty program offered by Allergan, the makers of Botox Cosmetic, Juvéderm® Injectable Gel and Latisse. Points are earned for each Botox Cosmetic treatment. These points can then be used to create a coupon that you can apply toward your future Botox or Juvéderm Injectable Gel treatments or to purchase Latisse and Vivite skin care products.

Juvéderm Ultra® and Ultra Plus® This smooth consistency gel filler helps to instantly restore your skin’s volume and smooth away facial wrinkles and folds such as your “smile lines” or “parentheses” (nasolabial folds—the creases that run from the bottom of your nose to the corners of your mouth). Juvéderm is made of hyaluronic acid, a naturally occurring substance in your skin that helps to add volume and hydration. Juvéderm Injectable Gel is the first FDA-approved hyaluronic acid that is proven to be safe and effective for persons of color. With Juvéderm, the injection process takes only about 15 minutes and results are immediate.

Radiesse™ Radiesse is a long-lasting dermal filler that is safe and non-allergenic. Once Radiesse is injected under the skin, it not only smoothes wrinkles, but also stimulates the skin’s own production of collagen, the protein so essential for youthful-looking skin. Radiesse is particularly helpful for treating troublesome deep facial creases, such as the nasolabial folds that run from the corners of the nose to the corners of the mouth. It is also used to fill in depressions caused by scarring and to re-contour the chin and cheeks. You will notice some improvement in and around the treated area immediately. Over the next few days and weeks you’ll also see additional, more gradual improvements, as the CaHA particles within the injected gel form a “scaffold” that stimulates your skin to produce its own collagen. Hamilton Facial Plastic Surgery offers the full gamut of other facial fillers, including Restylane®, Perlane, Sculptra® and the longlasting filler Artefill.

See the Results for Yourself Visit us at www.hamiltonfps.com to learn more about your options with injectables; or call our office to set up a consultation. Mention this article and your consultation will be complimentary!

Before and after Juvéderm lip enhancement

activelife Guide / January 2012 / ActiveLifeGuide.com

New You Issue

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Cover Story

TRX:

A Lean, Mean, “Urban Chic” Machine Christie Thrasher–rudd

n my drive uptown to meet with Christie ThrasherRudd, a familiar tune came on the radio. A fan of Christmas music, I started to hum along to “It’s the Most Wonderful Time of the Year.” (The Andy Williams Christmas Album, anyone?) Then came a twist: It wasn’t the most wonderful time—it was the “most fattening time of the year.” And during the bridge, a shrill, judgmental voice, which I recognized as that of Richard Simmons’, came on shouting, “I’m WATCHING YOU!” After laughing my way to my coffee meeting

with Christie, what did I order at the café? A piping hot s’mores latte, bedecked on top with tiny marshmallows. No sooner had I sat down with my cup of heaven than in rushed Christie, this month’s activelife in the spotlight, spilling over with enthusiasm and endorphins. “I just finished an hour-long session at the studio,” she bubbled forth. “The studio” is Studio 49 Fitness, located at the corner of 49th Street and Pennsylvania in the heart of Indianapolis’s MeridianKessler neighborhood. Having opened there in May 2011, Studio 49 Fitness is the culmination of a dream for Christie. “This studio is a vision I’ve had for a long time,” says Christie of the newly opened studio, named Best in Indy by Indianapolis

activelife Guide / January 2012 / ActiveLifeGuide.com

Monthly magazine. “It’s a facility that takes pride in safe, functional, ever-changing workouts for mind and body in a chic, urban style,” she says proudly. “I’ve had four studios in my lifetime, and I consider this my resting place, exactly the way I’d want it.” Urban and chic, indeed. After spending some time talking, Christie walked me across the street to see the space. I immediately found myself wrapped up in the mood evoked by the dark wood floors and exposed brick walls. Across the front of the studio hangs a sheer curtain, which is pulled closed

New You Issue

By Matthew Hume

“Balance the mind, balance the body, balance life.”

PHOTOGRAPHY BY DAN BRAND

block of which Active

during yoga sessions to out the hustle and bustle Pennsylvania Street, onto the studio looks out.

from an early age, Christie studied ballet, tap, gymnastics and acrobatics starting from the age of 3. “Not voluntarily at that age, of course!” she jokes. In her senior year of high school, Christie was named Miss Cheerleader of Indiana out of about 900 girls. During her college years, she worked across the U.S. for the National Cheerleaders Association, teaching junior high and high school cheerleaders. Christie was a cheerleader at Purdue for three years and also choreographed for

New You Issue

the Purdue cheer and dance teams. “Looking back, I can tell you that my first ‘ah-ha’ moment was when I was a teen. I used to pay my little sister and her friends to work with them! I’d give them a quarter and teach them a routine,” she recalls, laughing. She didn’t realize at that time that she’d be doing that very thing for a living. “I would still pay people to teach them what I know,” she says. “I love sharing the gift I have with others, especially because I know they will be better and feel better for doing it.” What do you think of when you hear

the word gym or workout? If you’re new to active living, or if you suffered through gym glass in high school, you may likely consider weight lifting to be a considerable part of an exercise program. Christie proves that’s not necessarily so. “I’ve never been into weights,” she says. “Everything I do—personally and in my studio—is functional training. I didn’t need weights. I’m lean, strong, and I don’t have any injuries.” Most of the work that’s done in her studio is accomplished at the ballet barre or with bands and balls. That said, Christie is also proud to offer the Power Plate machine (check out powerplate.com if you’re curious); and she’s a big proponent of TRX. (Christie gave me the opportunity to experience for myself how the TRX system uses one’s

ActiveLifeGuide.com / January 2012 / activelife Guide

Cover Story

ALEASHA SHOLES SHIPMAN

activelife Guide / January 2012 / ActiveLifeGuide.com

New You Issue Issue

own body weight as a strengthbuilding tool—and my abs felt it the next day!) When it comes down to it, though, Christie puts it simply: “Give me a bike, a ball, and a tube, and I can give you a total body workout—and help you sculpt a longer, leaner, healthier body.” Christie firmly believes in changing it up—keeping your body and your mind guessing as to what you’re going to throw it next. “I do something every day— anything from teaching one of my fitness classes, to taking a hot yoga class, or even playing soccer, tag, or hide-and-seek with my kids!” she says. Not only is it fun to “mix it up,” but it’s vital in maintaining health, both physically and mentally, as we “move on in life.” (Christie prefers this terminology to the less-than-flattering “get older.”) “Physical exercise stimulates the brain and helps with balance,” says Christie; and a strong sense of balance helps prevents falls. “Balance the mind, balance the body, balance life,” she says. Part of that balance, of course, is nutrition. “I’m not a ‘diet’ person,” she tells me. “Everyone needs to learn to eat correctly. It’s not a matter of deprivation; it’s about portion control and making healthy choices.” Take her favorite food, for instance: peanut butter. On the supermarket’s peanut butter aisle, one can find all manner of super-sugary,

New You Issue

fatty, processed peanut butters. Christie knows to avoid those. “My peanut butter is just peanuts! And I eat it on everything—apples, whole grain toast, celery, chocolate—but best of all is on a spoon,” she says smiling. One thing she makes sure to avoid is soda. “I think it’s just bad, bad, bad. If you can get away from it for a month, you’ll never want it again.” She doesn’t let her children drink soda, so that hopefully they will never get addicted to it. “They might have one as a treat,” she says, “but they don’t even like it. They’re used to more natural things.” Christie tries to eat or drink something every two hours, even it’s just a big glass of skim milk, which she loves for its great balance of protein, carbs, and fat. She also keeps protein shakes ready for the kids and her.

I’m sure that we all can point to a moment of nutritional indiscretion over the last month or so. But don’t let the “most fattening time” of the year be an excuse for not getting back on the wagon this first month of 2012. “You have the rest of your day to be lazy, so take 30 minutes— or an hour—to be active both mentally and physically,” Christie recommends. “It’s not selfish to take that time for you. You’ll be a better person for yourself and for all the people that need you in their lives.” Thanks, Christie. I feel healthier—and a little more urban chic—just spending this time with you.

The key Christie points to when it comes to maintaining balance is compromise. “You like pasta? Go with whole wheat— get your fiber!” she says. And what about that s’mores latte I was sipping during our time together? “You didn’t get a large, and you got 2% instead of whole milk,” Christie said, encouragingly. (I still personally think all those marshmallows were excess, but I’ll take what I can get.) What I recall from that moment is that Christie didn’t judge me. I can only go on Christie’s word that that same nonjudgmental attitude rules her studio.

ActiveLifeGuide.com / January 2012 / activelife Guide

activelife’s

Coming Full Circle

Success Story By Kim Brenton

From fit to fat and back again

BEFORE

Age: 37 Height: 5’ 7” Weight before: 225 lbs Weight now: 135 lbs Location: Fishers, IN Occupation: Real estate (general contractor in new home construction and renovations); office assistant to my husband, who is a realtor; work-from-home mom to four kids, ages 8 and under Favorite exercise: Cross training (two strength classes weekly, interval cardio, Turbo Kick, yoga)—Turbo Kick is my favorite! Favorite clean meal: Whole wheat tortilla wrap with lean meat (chicken, tuna or salmon), topped with fresh vegetables and salsa

AFTER

The downward spiral

One could say that Mindy Irish has come full circle. She was a svelte 125 lbs back in high school and was very fit in her early twenties. She even graduated with a degree in physical education from Indiana University. Fast-forward several years. Mindy got married, was diagnosed with a thyroid disease, and had four kids and one miscarriage. Her diet consisted of cheeseburgers, fries, tubs of cake icing, and Dairy Queen desserts. “My diet was basically if I saw it, I ate it! There were no boundaries,” says Mindy. She loved sugar and fast food, and she snacked constantly. All of those factors contributed to Mindy’s weight gain; at her highest, she weighed in at 225 pounds—a significant gain, even on her tall 5’7” frame.

The road back again... In October 2009, Mindy decided to make a change. At that time, she had four children all under the age of seven. Her motto became “Take care of you so you can take care of them.” At this point, she was barely able to function—tired, depressed, withdrawn, and with a very low self-esteem. Like many Americans, Mindy tried numerous diets and programs during her weight loss journey. She tried Weight Watchers, a vegetarian diet, the Paleo diet, the Body-forLife program developed in the 90s, Shakeology shakes—she even became a Team Beachbody coach.

She began her journey by attending Weight Watchers meetings on a weekly basis. As with any exercise program, she hit two major plateaus during her weight loss journey. Mindy knew that the key to breaking plateaus was change. With each plateau, she changed her diet and tried a new exercise program. Mindy has cut out most processed foods and sugar from her diet. She eats six small meals a day comprised of complex carbohydrates, lean proteins, and unlimited vegetables. She alternates her strength training and cardio days and mixes her program up weekly. Right now she does two strength training classes, three interval cardio sessions, and one yoga day. She works out six days a week, allowing herself one rest/cheat day to achieve balance in her plan. Mindy says that two of the most important changes she’s made have been drinking tons of water a day—upwards of a gallon or more— and getting a good night’s sleep for recovery.

Success! The hardest part of her journey was hitting those two major plateaus—times when her weight loss stalled. Naturally, she wanted to throw in the towel and walk away, but Mindy wasn’t about to give up all the hard work and progress she had made along the way up to that point. “I also had to keep reflecting on the successes I had and celebrate the journey!”

activelife Guide / January 2012 / ActiveLifeGuide.com

We’re glad to announce that Mindy has successfully pushed through her plateaus, losing 90 pounds in 24 months! She began her journey at 225 pounds and now weighs in at 135 pounds and only 16 percent body fat. She went from a size 12/14 all the way down to a 2/4 pant size! Mindy’s future goals are to someday do a fitness bikini competition and become a fitness instructor. Her advice to anyone with similar fitness goals is to surround yourself with positive people and keep a strong network of like-minded people in your life—and never to let excuses get in your way! If you have recently accomplished a health, fitness, or nutrition goal that you would like to share with our readers, please contact us at kbrenton@activelifeguide.com

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Fitness

Making Resolutions a Reality

ut with the old and in with the new! The New Year is here, and most of us are setting our sights on a change in our routine or lifestyle. We’ve all said for many years: “This is the year I… (change my diet, work out more, lose weight, save money, travel, set out for new experiences).” Unfortunately, for the majority of us these goals are short lived, and by mid-March or even mid-January we are back to our old daily routine. The problem is that it’s easy to think of ways to improve or change our health; but to actually follow through on these resolutions is entirely different. We need an efficient game plan, someone to hold us accountable, and someone to monitor our progress!

It is important to set specific goals and not just use general terms. Pick a specific, but realistic, goal number for your weight loss. Visualize that goal number daily: Write it down, include the activities necessary to be successful, and post it somewhere you’ll

Many people fail before they even get started due to the distractions and stresses of everyday life. Children are a major culprit; however, it is important for them to stay active as well. In fact, it is very beneficial and convenient to find a place to achieve your goals that also offers activities for your kids!

see it often (the refrigerator, for instance). When creating a weight loss plan, the first step is to find someone you can work with—a friend, family member, colleague, or trainer—that will hold you accountable and help you when you are about to give up.

2 0 1 2

Consulting a personal trainer or physician with knowledge and experience in helping people reach their goals is a great way to start off right, and it helps ensure you stay on the right path. Sample any number of great, quality group fitness classes, each having its own style and goals; you also reap the benefit of other motivated people who share the same goals! Remember that consistency is the key. Make this a lifestyle choice—not just a three-month fling! If you’re having trouble developing a plan or sticking to your goal, we can help! CHAMP (Chiropractic Health and Max Performance, LLC) specializes in preventative care, rehabilitation and overall wellness. We offer personal and group training classes in addition to chiropractic care to help you reach your goal and max performance. Call 317 219-4980 or visit champchiropractic.com for more information, and find us on Facebook. Bring the kids along and see all of the activities available inside the Hamilton County Sports Complex.

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activelife Guide / January 2012 / ActiveLifeGuide.com

New You Issue

Holiday

Training

S u r v i va l Workout

This routine has been designed to focus on all major muscle groups. You will perform each exercise with a rep range of 12 to 15, using a moderate weight, which should be challenging. As soon as you are done with one exercise you must move on to the next one without rest in between. The exercises should be performed at a â&#x20AC;&#x153;quick pace.â&#x20AC;? You will take a 2-minute rest period as soon as you complete the entire circuit. This circuit should be performed 4 times for best results. Make sure to stretch as soon as you complete this routine. For more routines you can do at home, visit activelifeguide.com

Welcome Erica Fitness Model Erica Hubble joins the activelife Guide family. PHOTOGRAPHY BY DAN BRAND New You Issue

TURN THE PAGE FOR MORE

ActiveLifeGuide.com / January 2012 / activelife Guide

Training

Dumbbell Front Squat

Target Muscles: quadriceps, glutes Setup Stand with your feet hip-width apart, holding a dumbbell in each hand. Raise both dumbbells in front of your collarbone, palms facing your chest. Action Slowly bend your knees and squat down until your thighs are parallel to the floor. Push yourself back up to the start and repeat.

Dumbbell Flye

Target Muscles: pectoralis major Setup Lie on a flat bench with your head securely rested. Hold a dumbbell in each hand, your arms open and parallel to your shoulders, keeping a slight bend in your elbows. Action Without flexing your elbows, bring the dumbbells together over the top of your chest until they are close but not touching. Hold for one count, and then slowly open your arms to return to the starting position.

Plank Row

Target Muscles: transverse abdominis, latissimus dorsi, anterior deltoids Setup Get into a push-up position on the ground, with feet spaced wider than shoulder-width apart, and gripping a dumbbell in each hand (hands directly under your shoulders). Action Pull one dumbbell up until it reaches the side of your ribcage. Lower the weight; then repeat with opposite arm. Alternate, doing the same number of reps on each side.

activelife Guide / January 2012 / ActiveLifeGuide.com

New You Issue

Tricep Dumbbell Kickbacks

Target Muscles: triceps Setup Hold the dumbbells and lean over at the waist so that your torso is about parallel to the floor. Action Begin with your upper arms parallel to the floor and your elbows at 90 degrees. Moving only at the elbows and keeping them up high and in close to your sides, contract your triceps to extend your arms, lifting the dumbbells up and back until your elbows are fully extended. Slowly reverse the motion, and then repeat.

Twisting Bicep Curls

Target Muscles: deltoids, biceps, triceps Setup Stand with your feet hip-width apart, holding a dumbbell in each hand. Hands should be at your sides, with palms facing your thighs. Action Keeping your elbows close to your body, curl your hands toward your shoulders, rotating your forearms mid-move so your palms face your body at the top. Slowly reverse the move to lower back to the starting position, and repeat.

Arnold Press

Target Muscles: deltoids, biceps, triceps Setup Stand holding the dumbbells at shoulder level with your palms and forearms facing you. Action In one fluid motion, press the dumbbells over your head while rotating your wrists so that by the top of the rep your palms and forearms face forward. Stop just short of your elbows locking. Then reverse the motion to return to the start position.

Flat–bench Leg Raises

Target Muscles: abs Setup Lie on a flat bench if you have one. If you don’t, then just lie down on the floor. Keep your hands under your hips to support your back. Action With your feet together and your toes pointed, raise your legs straight up towards the ceiling. Keep your legs straight, but don’t lock your knees. Pause at the top and lower your legs back to the starting position in a slow, controlled manner.

New You Issue

ActiveLifeGuide.com / January 2012 / activelife Guide

Got questions?

Ask Laura

Laura Marenco is here to answer!

Dear Laura,

Dear Karen,

For the last two months I have been exercising more than ever before. I am lifting weights and doing interval training afterwards so that I can lose weight and get in top shape. My goal is to run a 5K in a few months. My problem is that I am constantly hungry and having a hard time sleeping; on top of that, my weight on the scale is the same. I am starting to get disappointed. What am I doing wrong?

You are not doing anything wrong! In fact, you are on the right path! Consider this a new type of life and simply embrace and be patient with your body. You have taken on endurance and strength training, and your body (and sleeping patterns) will adjust in time. Here are some tips that may help you understand what is going on and what to do next.percentage. You will see “definition” once the muscle is there and your overall body fat is low enough to keep you within a healthy range.

—Karen, Indianapolis, IN

Laura

Certified Personal Trainer

Laura’s “Transitioning to a Fitter You” Guide YOUR HUNGER It is not unusual for someone who begins a strength/ endurance training program to experience an increase in appetite. This is because your metabolism is speeding up and your body now has higher demands. So the question here is whether your hunger pangs are just cravings, or if your body truly needs sustenance.

Try this: • The harder and longer you work out, the more food you need to replenish your energy afterward, so be sure to consume lean protein and complex carbohydrates within 60 minutes post-workout. This will help your muscles recover and grow, plus it will save you from being extremely hungry later. • Try to eat every three hours. Make sure to prepare your meals ahead of time, pack a cooler, and carry your food with you. Be sure to pack healthy snacks—nuts, veggies or fresh fruits, for instance. If you go too long without a snack or small meal, you are taking the chance of getting caught in a bind and making the wrong choices, which will hinder your efforts in “keeping a clean diet.”

YOUR SLEEP

Remember that your body repairs and grows during your sleep! So don’t skimp on your beauty rest! Try this: • Get your cardio session done early in the day. Doing it too close to bedtime can keep you awake due to excess blood flow and endorphins. • Be sure to eat your last meal of the day two to three hours before retiring, as eating too late might keep you awake due to digestion.

YOUR BODY First and foremost: Ditch the scale!!! Try this: • How do your clothes fit? Honestly, this is what I go by. Remember that muscles weigh more than fat, so as you lose fat and gain muscle, the scale will probably not move! So go by how your favorite pair of jeans is fitting.

If you have any questions of how to accomplished a health, fitness, or nutrition goal that you would like to share with our readers, please contact us at lmarenco@activelifeguide.com

activelife Guide / January 2012 / ActiveLifeGuide.com

New You Issue

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BE ACTIVE LIVE WELL ne to i l n o p u n Sig nthly o m r u o e v recei newsletter, nk i l a g n i d inclu our o t h t n o m each ion. s r e v e n i l n o

Try our interactive, user-friendly format.

LOOK FOR MORE: • Workout Videos • Fitness Tools • Recipes

• Events • News www.activelifeguide.com

By Alec Smith, RD

W W

Nutrition

What Exactly Does DIET Mean?

hat comes to mind when you hear the word diet? Is it eating low-fat foods, restricting calories, eliminating foods, or avoiding carbohydrates? Does it remind you of previous, unsuccessful attempts at weight loss? Do you think of celebrities, or the French and their seemingly uncanny ability to keep the weight off? If you answered “yes” to any of the following, then you are in good company. The vast majority of Americans see the word diet as having a negative connotation, and, unfortunately, there’s a good reason for this. Take, for example, the magazines at the checkout in the grocery store. Claims of losing 15 pounds in two weeks, or dropping four dress sizes by June when it’s already late May, are simply unrealistic and unattainable. So how should we view a diet? The truth is that we all have a “diet.” Let’s look at an example of a typical timeline of eating habits, or diet, through the years. As a little tyke we rely on baby food, and by age six or so we are only interested in pizza, hot dogs, chicken fingers, and macaroni and cheese. Once we obtain the coveted driver’s license, drivethrough fast food takes a front seat. Then we land a job—and with it, a few bucks. Sit-down restaurants become more of a staple in our lives; they’re convenient, tasty, and there is no cleanup. The allure is certainly understandable, but somewhere along the line we lost sight of what’s really important. We put convenience in the number-one spot and moved nutrition to the back burner. We’ve all heard the saying “you

New You Issue

are what you eat,” but have you ever really stopped to think about that? It’s a powerful message, and an important one. Did you know that research shows most Americans eat the same 15–20 or so foods on a regular basis? Not only does this mean that we are potentially missing out on a plethora of nutrients, antioxidants, and other disease fighters, but what if those 15–20 foods are coming from the wrong sources altogether? Here is where many of us fall short. You see, variety is not only the spice of life, but the key to living a longer, healthier, and happier one as well, at least from a nutrition standpoint. By choosing a wide variety of fruits and vegetables with varying colors, we are able to obtain the many nutrients that help fight diseases such as cancer, heart disease, diabetes, stroke, high blood pressure, and high cholesterol. And while fruits and vegetables are certainly an important part of a healthy diet, they are not the only foods to consider. Whole grains from breads, rice, pasta, cereals, bulgur, barley, rye, quinoa, and even popcorn provide us with energy, fiber, and other essential micronutrients such as folate and B vitamins. Protein from foods such as chicken, fish, turkey, lean red meats, nuts, seeds, beans, eggs, and soy products helps not only to build strong muscles, but also helps to keep us feeling full. And finally, with their bone-strengthening calcium and vitamin D, as well as protein, B vitamins, and electrolytes, milk and

other low-fat dairy products round out a wellbalanced diet. So—do pie, ice cream, potato chips, cakes, and cookies fit into a balanced and healthy diet? Absolutely. In moderation, these types of foods are not only able to fit into one’s diet, but they can be essential to maintaining a healthy weight. That’s right, I said essential. By completely depriving ourselves of a piece of cake at a birthday party or that slice of apple pie at Thanksgiving, we are setting ourselves up for failure. Complete deprivation of the foods we enjoy is about as realistic as losing 15 pounds in two weeks. So from time to time, enjoy a handful of potato chips or a scoop of Cherry Garcia. Just remember to keep it in moderation, and you are well on your way to a healthier, happier you.

ActiveLifeGuide.com / January 2012 / activelife Guide

Recipe

Spanakopita Greek Spinach and Feta Pie

1/4 cup water 1 (10-ounce) package frozen chopped spinach 1 ounce chopped sun-dried tomatoes, packed without oil (about 12) 2 teaspoons olive oil 1/2 cup chopped onion 2 garlic cloves, minced 2 cups cooked basmati rice 1 tablespoon minced fresh oregano 1/4 teaspoon freshly ground pepper 1/8 teaspoon salt 4 ounces feta cheese, crumbled 8 sheets frozen phyllo dough, thawed Butter-flavored cooking spray

Feta Cheese • Feta cheese contains about 33 percent fewer calories than most cheeses, but has a much stronger flavor than many other low-calorie cheeses, such as mozzarella.

• A single ounce of feta cheese contains nearly 140 mg. of calcium, making it one of the best dietary sources of calcium, essential to the development and health of bones and tooth enamel.

• Studies indicate that five servings of cheese in general per day can aid in the loss of abdominal fat and that a high calcium diet may contribute to the breakdown of fat cells. In addition, feta cheese specifically is rich in conjugated linoleic acid, a fatty

Preparation 1. Preheat oven to 350°. 2. Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat to medium, and cook 10 minutes. Place spinach mixture in a colander, pressing with the back of a spoon until barely moist. Set aside. 3. Heat oil in pan over medium-high heat. Add onion and garlic, and sauté 3 minutes. Remove from heat. Add spinach mixture, rice, oregano, pepper, salt, and cheese, stirring until well-blended. Set aside. 4. Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat the remaining 7 phyllo sheets with cooking spray, placing one on top of the other. Place a sheet of plastic wrap over phyllo, pressing gently to seal sheets together; discard plastic wrap. 5. Spoon spinach mixture along 1 long edge of phyllo, leaving a 2-inch border. Fold over the short edges of phyllo to cover 2 inches of spinach mixture on each end. 6. Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not roll tightly, or strudel may split.) Place strudel, seam side down, on a jelly-roll pan coated with cooking spray. Score diagonal slits into top of strudel using a sharp knife. Lightly spray strudel with cooking spray. 7. Bake strudel at 350° for 35 minutes or until golden brown. Serve warm.

activelife Guide / January 2012 / ActiveLifeGuide.com

acid and antioxidant that may aid in abdominal fat loss. The resultant loss of body fat lowers the risk of diabetes and heart disease.

Spinach • A good source of protein. • Spinach is rich in carotenoids, plant pigments that are responsible for its dark green color. Among these carotenoids are beta carotene, the plant source of vitamin A which may help prevent cancers of the lungs, breast and prostate. One cup of raw spinach or a

½-cup serving of cooked spinach provides a full day’s supply of vitamin A.

• Spinach is rich in magnesium. Magnesium helps normalize blood pressure and helps prevent fatigue.

• Spinach is one of the richest dietary sources of lutein and zeaxanthin.

These antioxidants are beneficial in promoting healthy eye sight and preventing macular degeneration and cataracts.

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

Ingredients

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