March 2012

activelife

Burn More Calories Pg. 9 FOR MEN & WOMEN

Guide

March 2012

A Little

Fever Is a Good Thing!

TAMIKA CATCHINGS

HAVE BACK PAIN?

TM

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16 A Little Fever Is a

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MAR

12

FEATURES +

COVER STORIES 9 Burn More Calories

10 Ask Laura 11 Retired Teacher Finds Relief from Varicose Vein Pain

12 Life without Allergies

15 Is

More

Always Better?

21 Five Favorite Moves For Stunning Biceps Debbie Smith

24 Success Story Andrea Romero

26 Garden Fresh Asparagus Soup

29 Have Back Pain?

How to Fix It!

activelife Guide

alG

www.activelifeguide.com

Weight Loss Issue

Vol. 4 Issue 03 (#53)

ActiveLifeGuide.com / March 2012 / activelife Guide

5

activelife

LETTER FROM OUR AMBASSADOR

h r

Guide

Your guide to a healthy lifestyle

Almost Spring

EDITOR - IN - CHIEF EDUARDO PEÑA

ALG AMBASSADOR JULIE VORIS

Happy (almost) spring! Spring officially begins on March 20 this year, and for those of us living here in the Midwest, it usually can’t come soon enough. This year wasn’t so bad, though. Indianapolis is fresh off an amazing stint as host city for Super Bowl 2012, and I must say, my adopted hometown absolutely nailed it! The city was alive with color, pageantry and festivities, and with all the activity leading up to the Super Bowl, January passed in a blur. February, with Valentine’s Day and Presidents’ Day, seemed to fly by as well…and now here we are in March already!

MEDIA RELATIONS BETH KING

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

DALE GUYER IAN STONE CHUCK LEHMAN CLIFFORD FETTERS

It’s been two months since making those New Year’s resolutions, and we’re all focused on spring break. Funny how that extra helping of wings and spinach dip during the Super Bowl didn’t seem like a big deal then! Now, however, it’s close to crunch time, aka “bathing suit season.” Can we really make any changes in our health and wellness in such a short time? Well, if you’ve got four weeks—the month of March, for example—we absolutely can help you see and feel a difference….and our issue this month is dedicated to helping you do just that!

FITNESS EXPERTS LAURA MARENCO

PHOTOGRAPHER DAN BRAND

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

Check out our feature article on Tamika Catchings. Talk about someone who knows about getting in and staying in top shape! Tamika plays for our Indiana Fever, of the WNBA. She graduated from Duncanville High School in Texas and became one of the stars of the University of Tennessee women’s basketball team. In 2001, she was drafted by the Indiana Fever. After sitting out the entire year in which she was drafted due to injury, she had an all-star rookie season in 2002. In 2011, she was voted by fans as one of the Top 15 players in WNBA history. Tamika knows what it takes to live a healthy lifestyle—get to know her!

Defined biceps are one of the most sought-after muscle groups on the body, by both women and men. Most women want lean, toned, tight definition, while most men want more bulk and size in their biceps. Make sure you highlight the exercises we’ve featured in “Five Moves for Stunning Biceps”…or better yet, tear out the article and take it with you to the gym!

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

BRUNO FRANCESCON bfrancescon@activelifeguide.com Phone: 317.691.7370

DESIGNER MARIALIDA GARCIA

CIRCULATION

So, my friends, once you’ve been inspired by Tamika and made a plan for your biceps, what else do you need to do this month to prep for spring break? Here are my top recommendations:

1. Find a workout you LOVE, or as my mentor Chalene Johnson says, find your soul-mate workout! Yes, it is out there. Yes, you

ACTIVE LIFE GUIDE CORP.

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

might have to search and try and experiment. That’s okay! That’s all part of your individual journey to living your healthiest life!

2. Once you’ve found that favorite workout, commit to working out 5–6 days a week. Let me clarify: Working out does not mean

COMMENTS & FEEDBACK

3. Tweak your nutrition. Yes, you knew it was coming. Lean bodies and good health are made in the kitchen. Most of us simply

admin@activelifeguide.com

editorial@activelifeguide.com

being at anaerobic threshold during every workout or burning 1000 calories every time you exercise. It does mean moving your body in a way that feels good, consistently and with purpose, 5–6 days a week—non-negotiable!

cannot eat whatever we want. We need to focus on lean, clean foods that will fuel our bodies in the most optimal way. I start my day every morning with Shakeology, which truly is my healthiest meal of the deal. It revs up my metabolism, fends off cravings, and gets my pre- and probiotics in, along with 70+ other amazing ingredients. And while I’m talking breakfast, yes, you have to eat it. Every day.

4. Start tracking. You bite it, you write it. Find a good mobile nutrition/exercise app so you can track easily and conveniently on

your smartphone. My two favorites are livestrong and myfitnesspal. After all, if you don’t know what you’re putting in your body, or even expending during your workouts, how can you change it? What you want to change, you have to track…that pertains to any habit. You want to make a difference in your health? Start tracking!

SUBSCRIPTIONS

_________________________ BE ACTIVE, LIVE WELL _________________________ © 2012 ACTIVE LIFE GUIDE CORP. 6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689 activelifeguide.com activelife Guide is published monthly by

It’s really an honor to have this opportunity to “talk” with you here in activelife Guide. A big thanks to the folks here at alG for sharing this space and for highlighting fantastic people and activities in our hometown.

active life Guide Corp. 6037 Saw Mill

My passion is helping you live your healthiest life, inspiring change through fitness, and empowering you to believe you can do more. Let’s connect! Please find me at www.facebook.com/turbojulie, www.facebook.com/julievorisinspirefitness, @julievoris on Twitter, and at www.turbojulie.com.

is a registered trademark of active life

And remember—be active, live well!

Julie

Julie Voris

Dr., Noblesville, IN 46062; Copyright by active life Guide Corp. activelife Guide Guide Corp. activelife Guide strongly recommends that you consult with your physician

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before

beginning

any

exercise

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

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Weight Loss Issue

ActiveLifeGuide.com / March 2012 / activelife Guide

9

Motivation Ask Laura

Got questions?

Ask Laura

Laura Marenco is here to answer!

Dear Laura,

Q+A

I am 37 years old, 165 lbs, and find myself completely frustrated. I tend to get into a kick where I do well, eat healthy, do cardio five times a week, and the weight will tend to come off; but after a few weeks I fall off the wagon and the weight comes back on really fast! I have tried every diet in the book and nothing seems to work.

At this point my problem seems to be getting worse each year. What should I do? Is there any hope for me? How can I take the weight off and maintain? —Rachel, Indianapolis, IN

1

Dear Rachel,

When you tend to gain weight very quickly, you really need to focus on your food intake and your level of activity. The weight gain may be from overeating junk food or foods high in sugar. It may also be from cutting back on your physical exercise. The worstcase scenario is a combination of eating a poor diet and being sedentary (no exercise).

This will really start packing the pounds on.

Always remember this: Fuel the Body with a nutritionally dense diet.

Build the Muscle with weight training.

Burn the Fat with cardio exercise.

Laura

2

Certified Personal Trainer

I would not recommend losing more than one pound per week for healthy weight loss. The reason for this is that quick and drastic weight loss can negatively affect your body’s metabolism and muscle mass. When you lose a lot of weight quickly, you really need to strictly monitor where this weight is coming from. Is it water weight, body fat, or muscle mass? Unfortunately, the majority of the time it comes from lean muscle mass, and this is exactly what will cause serious issues with your metabolism.

3

My advice is to focus on creating, at maximum, a 500-calorie deficit per day, which equates to an overall 3500 calories per week (one pound of body fat).

Create this 500-calorie deficit through a 250-calorie drop in your diet and another 250 burned with an exercise routine. This is the healthiest way to lose body fat while keeping your muscle mass and keeping your body running at an optimal level. It will also provide you with a much better plan to permanently keep the weight off forever!

For your diet, focus on getting enough protein throughout the day by choosing lean items like chicken breast, egg whites, turkey breast, and fish.

Also, make sure to eliminate all empty calories like soda, high-sugar fruit juices, candy, and fast food. Try to eat several small and nutritious meals throughout the day. By cleaning up your diet, you should see a vast improvement in your physique.

10

If you have any questions on how to accomplish a health, fitness or nutrition goal that you would like to share with our readers, please contact us at lmarenco@activelifeguide.com activelife Guide / March 2012 / ActiveLifeGuide.com

Weight Loss Issue

Retired Teacher Finds Relief from Varicose Vein Pain

F

or over 11 years, Ray Beadle, a retired school teacher from Evansville, Indiana, experienced pain and discomfort in his legs following long periods of activity, as well as inactivity.

Ray, 68, was unaware that he was actually experiencing some common symptoms of varicose veins such as aching, burning, cramping and jumpiness in his legs.

It wasn’t until Ray turned to Decatur Vein Clinic that he found relief from the pain that plagued him for so long. Decatur Vein Clinic’s non-surgical treatment eliminated Ray’s varicose vein pain, which allowed him to enjoy his hobbies, pain free.

“My experience with Decatur Vein Clinic has been fantastic! My legs are free from pain after years of chronic pain that I experienced after playing golf, any type of exercise, and even after sitting for extended periods,” he said.

Ray’s treatment was not only successful, but highly affordable, since Decatur Vein

Weight Loss Issue

Clinic accepts most insurance, including Medicare.

“I would recommend Decatur Vein Clinic for anyone. I say, go for it. The treatment resolved my problems. Additionally, my insurance took care of 90 percent of the cost,” said Ray. “I am so happy with the results; my wife will also testify to that!”

Don’t wait as long as Ray did to get relief from your pain!

If you or someone you know is suffering from symptoms such as pain or discomfort in the legs, it could be due to varicose veins.

Decatur Vein Clinic offers a free consultation, where you can meet our staff and discuss your symptoms. The next step involves ultrasound imaging to make a proper diagnosis and, if necessary, come up with a treatment plan tailored to your specific needs.

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Decatur Vein Clinic has offices in Noblesville, Indianapolis (north side), Greenwood and Avon. Call 866-Fix-Vein or visit FixVein. com to learn more or to schedule your free consultation today!

ActiveLifeGuide.com / March 2012 / activelife Guide

11

X

By Clifford W. Fetters, MD

Nutrition

P

Life without Allergies

rior to my exposure to holistic medicine, I never knew what it was like to live without allergies.

My parents just thought I was a sick kid. I suffered from chronic ear infections, ruptured eardrums, ear tubes, asthma, eczema, and multiple hospitalizations for asthma and pneumonia. Things got a little bit better as a teenager. As long as I remembered to use my puffer

before practice, I would only have wheezing and shortness of breath at the end of football or track practice.

If it was not wintertime, I had a chronic runny nose, itchy eyes, frequent sneezing, and itchy skin. I did see an allergist in college, and my symptoms were much improved by using sodium cromolyn eye drops and nasal spray along with antihistamines, Singulair, and a steroid nose spray.

I now live life essentially free of all allergy symptoms and

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prescription drugs. I do have to avoid my particular food allergies: dairy, gluten, and soy. I have found that virtually all of my allergy patients have a genetic type called undermethylation. This genetic biotype leads to an upregulation of the immune system and high levels of circulating histamines. It also leads to a lack of stomach acid production. These two conditions lead to food allergies/sensitivities, as well as environmental allergies to dust, pollen, trees, plants, molds, or animals. (The lab tests

early warning sign of bad health problems to come.

I prefer to treat the problems with methylation rather than just treat the allergy symptoms. Traditional medical doctors will treat allergies with antihistamines, a leukotriene inhibitor such as Singulair, and steroid or sodium cromolyn nasal sprays. They will recommend that the sufferer avoid allergy triggers by not going outdoors during high pollen counts, getting dust-miteproof covers for pillows and

meals, to help clear the histamines.

If I suspect sulfite sensitivity, e.g., hives, migraines, and reflux, I recommend molybdenum. Folic acid is not metabolized by most undermethylaters; therefore, I recommend a good multivitamin with methyltetrahydrofolic acid in place of folate. Vitamin D is the most important vitamin to help regulate the immune system.

My average patient takes 5000 units per day, and my goal is to achieve a serum level of 60 to 80; other immune modulators include vitamin E, selenium, and vitamin A. Other important vitamins are the B vitamins, zinc, and magnesium. This biotype often does well with SAM-e, methionine, inositol, and TMG. Natural supplements that treat allergy symptoms are quercetin, stinging nettle leaf, bromelain, and OPCs from grape seed or pine bark. All allergy sufferers should drink at least eight full glasses of filtered water per day. If you suffer from allergies, you should increase quality proteins and fresh and raw foods, and you should eliminate all prepackaged and refined foods and all hydrogenated fats and oils.

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 to evaluate adrenal, thyroid, and methylation function.

used to confirm this diagnosis are a whole blood histamine, RBC copper, RBC, folate, homocystine, ammonia, urinary, pyroles, and routine blood tests such as a CBC, CMP, and thyroid and adrenal panel.) Affected individuals are at increased risk for heart disease, cancer, Alzheimer’s disease, and virtually all autoimmune diseases such as lupus, rheumatoid arthritis, multiple sclerosis, Lou Gehrig’s disease, and inflammatory bowel disease. In other words, your annoying allergies may be an

activelife Guide / March 2012 / ActiveLifeGuide.com

mattress, installing good air filters on the furnace, and keeping the windows shut in the car and home.

If you prefer to take the natural route without prescription drugs, I recommend that you see a holistic doctor, who understands problems with methylation.

All clients should be given a treatment plan based upon their individual genetic makeup. As a general rule, I recommend that most of my patients take vitamin C at 1000 mg, three times a day with

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

Weight Loss Issue

• Advanced Nutritional Support • Chelation Therapy • Nutritional Analysis • Holistic Medicine • Weight Loss • Family Medicine • Infertility • Concierge Personalized Medicine • Supplement Pharmacy

New Patients Welcome

CLIFFORD W. FETTERS, MD

of Carmel

11900 N. Pennsylvania St., Suite 200 | Carmel, IN 46032 | Phone: 317.663-7123 | http://www.hwofc.com

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By Chuck Lehman

E

Is More

very day, the news is filled with all types of reports, stories and articles that are created to grab your attention.

Television and Internet news sites feature clips of audio and video that can easily end up on YouTube, Facebook and Twitter. Just a few details turned one way or the other affect the accuracy of the storyline.

Some people believe anything they find with a Google search, while others understand that stories are easily crafted for a specific message. Just because an “expert” said it or wrote it, doesn’t always mean it’s true—so validate the

Always Better?

Health

supplements increase mortality, causing such headlines as “Your Vitamins May Be Killing You” throughout the mainstream media.

The study implies vitamins to be dangerous, when in reality the study reinforces the need

for targeted versus blind supplementation. Also, in both

reports, it was mentioned (but not emphasized) that the findings were not based on patients with preexisting nutrient deficiencies—a caveat ignored by most media stories.

virtually all heath problems. There is no exception for nutrition. The overwhelming evidence proves that micronutrient testing is the only way to measure vitamin and nutritional deficiencies.

Technology now allows us to measure the functional status of 33 nutrients, plus antioxidant capacity.

Testing can analyze cellular function of T-cell lymphocytes with a long lifespan relative to other cells. The results of this unique test give a 4–6 month nutritional history, and it’s indicative of

reports: The content may not be as good as the presentation.

More is NOT always better. To know the truth, get the Test.

¹Klein EA, Thompson IM Jr, Tangen CM, et al. Vitamin E and the Risk of Prostate Cancer. The Selenium and Vitamin E Cancer Prevention Trial (SELECT) JAMA 2011; 306(14); 1549-1556 ²Helzlsouer KJ, Huang HY, Albert AJ, et al. Association

source.

Recently, headlines on possible risks of vitamin and mineral supplements have bombarded the mainstream media and sparked controversy over whether doctors should recommend supplements to their patients. Specifically, two reports were published last October that raised concerns. A paper published in the Journal of the American Medical Association concluded that vitamin E supplements increase the risk of prostate cancer by 17%¹. However, critics argue that the vitamin E study was flawed because only one of the eight naturally occurring forms of vitamin E was given, causing an imbalance (alpha vs. gamma tocopherols) that ironically is linked to cancer²,³.

Another widely publicized report in the Archives of Internal Medicine concluded that the incidence of death increased in elderly women taking common supplements such as B vitamins and other minerals4.

Critics of this study emphasize that actual nutrient levels were never tested and the data was subjective at best since vitamins levels were estimated from questionnaires.

Authors concluded that many commonly used dietary

Weight Loss Issue

The “more-isbetter” philosophy can be dangerous when it comes to supplements. Blind supplementation can cause imbalances, create pro-oxidant effects, and actually induce deficiencies in other nutrients as a side effect.

Are Supplements

dangerous?

The “more-is-better” philosophy can be dangerous when it comes to supplements. Blind supplementation can cause imbalances, create pro-oxidant effects, and actually induce deficiencies in other nutrients as a side effect.

Personally, I have a keen interest in good nutrition and supplements.

Having talked with numerous doctors, nutritionists, naturopathic doctors, chiropractors and owners of natural food stores, I am confident that “one size does not fit all.” Without exception, tests are required to determine and confirm sickness, disease and

overall immune function as well.

Testing nutritional status allows for an appropriate and individualized repletion program based on actual deficiencies. A needs-specific

supplementation program

is not only extremely efficient for better health, but it is also easier on your wallet. It’s not good for the body or the budget to take something that’s not improving your health.

Test results over nearly two decades indicate that over 90% of all those tested are nutritionally deficient, even though they may be using supplements. Labels on bottles can be much like news

between alpha-tocopherol, gamma-tocopherol, selenium, and subsequent prostate cancer. Journal of the National Cancer Inst. 2000 Dec 20;92(24):2018-23. ³Lippman SM, Klein EA, Goodman PJ, et al. Effect of Selenium and Vitamin E on Risk of Prostate Cancer and Other Cancers: The Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA 2009; 301(1): 39-51.

Mursa J, Robien K, Hamack LJ, et al. Dietary Supplements and Mortality Rate in Older Women: The Iowa Women’s Health Study.

Arch Int Medicine 2011; 171(18) 1625-1633.

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activelife Guide / March 2012 / ActiveLifeGuide.com

Weight Loss Issue

A LITTLE F E V E R I S A GO O D THING! TAMIKA CATCHINGS

By Matthew Hume Photographs by Dan Brand

Weight Loss Issue

COVER EXCLUSIVE

TURN THE PAGE FOR MORE

i

ActiveLifeGuide.com / March 2012 / activelife Guide

17

i

i

I

can’t admit to knowing a lot about basketball. I don’t regularly read the sports page, and I can’t quote any stats. (Yes, I do know who Reggie Miller is.) But move over, Reggie—this story’s all about Tamika Catchings. If Catchings isn’t a name you recognize, it’s about time you got to know her. And as this month’s activelife in the spotlight, here’s your chance.

Now in her 10th season with the Indiana Fever, Tamika knew in the seventh grade that she wanted to be a professional basketball player. “I wanted to be in the NBA—the WNBA wasn’t there yet,” she tells me. In fact, the WNBA didn’t come into existence until 1997, when Tamika was a freshman in college. “Over the years, I’d practiced with the goal in mind of joining the NBA,” she says, “so there was a transition from wanting to be in the NBA to wanting to be in the WNBA. I continued to work hard and surrounded myself with the right people that could help me reach my goals.” Having a father who played in the NBA for 11 years, active living was a no-brainer for young Tamika. “He was still playing when I was born, so we, as a family, did a lot of different activities,” Tamika says. “I played volleyball, track, softball, gymnastics, took tap dance—I did a little bit of everything.”

Don’t Laugh at Me—I’m a Basketball Player Her father may have been an inspiration, but it wasn’t Tamika’s only motivation for striving to be the best on the court.

“I’ve always been self-motivated,” she says, “and a lot of it has stemmed from when I was a kid.” Tamika was born with hearing and speech problems, and she

18

had to wear a hearing aid, in addition to the glasses and braces that already create such traumatic childhood experiences for so many of us. “As a young child, one of the things I wanted was to fit in, and over the years, that is how sports really became important to me,” she says. “When I was in the classroom or walking the halls, people made fun of me for everything. But when I played basketball, and got better and better—or when I played volleyball and ran track, because I got better and I was good at it—people wouldn’t make fun of me. So that was my motivation to get involved in sports as much as I did.” And her love for sports has grown ever since.

Tamika also has a love for chicken and French fries. (Not something you might expect to hear from a basketball star, huh?) “I eat fries pretty much every day,” she says. “I just make sure that if I’m going to eat them, I do a little extra cardio or something else.” I can’t say activelife Guide endorses the eating of fried foods. That said, Tamika is proof that it’s a matter of balance. “There’s nothing really that I’m strict on,” she says. “I just try to limit the unhealthy foods.” And when you’re as physically active as a WNBA star is, a few French fries will not tip over the apple cart. “Obviously, I do a lot of working out,” Tamika says. “When I work out, I just feel like I am ready to take on the world!” Tamika doesn’t limit herself, either. “Some of it is sport specific, and sometimes I like to do different activities that are outside of my sport to keep it entertaining. It’s basically me doing what I’m feeling, especially during the offseason. I do swimming classes and Buda Khi—I’m going to look into Crossfit and see what that’s all about.” But you don’t have to be a basketball star to shake it up and keep it interesting! We all have that option.

A Humble Champion I’ve been throwing the word “star” around a lot in conjunction with Tamika Catchings. Why, you may ask? Tamika is a two-time Olympic gold medalist, playing for Team USA at the 2004

activelife Guide / March 2012 / ActiveLifeGuide.com

Athens Olympics and again at the Beijing Olympics of 2008. She’s been named the WNBA’s Defensive Player of the Year in 2005, 2006 and 2009—only the second WNBA player to receive that distinction three times. But Tamika is a star in her community’s—and her nation’s—eyes, too. She’s received the WNBA’s Community Assist Award five times (so far), and in January 2004 was invited to George W. Bush’s State of the Union Address, spending the evening with First Lady Laura Bush and other honored guests. Of all her community accomplishments, Tamika is most proud of the foundation she started. “For me, with my own foundation—the Catch the Stars Foundation—being able to use that platform to reach so many kids is a huge goal and pleasure,” says Tamika.

She founded the organization in 2004 as a means of helping disadvantaged children reach their dreams.

As a woman of great faith, it’s gratifying for Tamika to present herself as a positive example for so many. “There’s a lot of negativity going around about professional sports and professional athletes, and for me, personally, it’s a matter of being able to talk the talk and walk the walk,” she says. “I think the cool part about the WNBA is, you look around and you have all different walks of life. There’s pretty much a connection between every single country in the world, and when you look around the WNBA—a small circle—there’s a connection everywhere you look.” And how does Tamika react to being a twotime Olympic gold medalist? “Some of the most exhilarating moments have come while winning two Olympics, from an on-the-court perspective,” she says.

“Off the court, I count all the times I have an opportunity to touch kids’ lives.

If I have a bad practice or a bad day and have an appearance afterward, as soon as you walk in the door, the kids are just so excited—it takes everything away.”

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

www.facebook.com/pages/activelife-Guide

Weight Loss Issue

Tamika’s Advice: If you’re looking to introduce more activity into your life, Tamika recommends setting realistic goals and reading health and fitness magazines. (Editorial note: activelife Guide is a great place to start!) “One of the things I try to do is, when you go to the mall, movies, store or restaurant, park far away from the door so you have to take more steps!

Take the stairs instead of the elevator.

Start with little steps and build off of that,” she says. She also recommends setting very specific goals. “Be specific as far as what you want to do, and as far as a time frame, too,” she suggests. “That’s the first thing. The second thing is taking your action steps. Ask yourself how you are going to do that, and then put it into action.”

If you decide to work out once a week, schedule it! “If I was a beginner, I’d say try 3–4 days a week, and based on how you’re feeling, raise it from there. If you’ve never started at all, start with one day, and then next week or in two weeks, you go two days, and build from there.” Tamika also suggests finding a trainer if you’re new to exercise. “When you’re just beginning, it is hard to train yourself because you don’t know what to do.”

“When I work out, I just feel like I am ready to take on the world!”

Weight Loss Issue

When asked about her near-future goals, Tamika states it plainly: “To win a WNBA championship. Period.”

But there’s more to life than basketball for Tamika. “I want to be married and have kids,” she says. “And I see myself being a motivational speaker or being involved with my foundation for sure—and just being an ambassador for the WNBA.” You’re young yet, Tamika. Keep reaching for that championship! And thank you for being such a positive role model for the young people of Indianapolis— and for all of our readers.

ActiveLifeGuide.com / March 2012 / activelife Guide

19

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5

Favorite M o ve s Fo r

Training

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

Welcome Debbie Fitness Model Debbie Smith joins the activelife Guide family.

Stunning Biceps

As spring approaches, so does our desire to get rid of those turtlenecks, book a vacation and go somewhere warm! You have been eating healthy and working out, only to realize you still have some flab on your arms.

Here are some key exercises that will help you sculpt those biceps and own vacation-worthy biceps!

Amazing Guns!

Aim for 3 exercises from the ones listed, and perform 4 sets of 10 to 15 repetitions with a challenging weight.

Remember that lifting 2-lb weights is not going to take your physique anywhere, so it is important to find a weight that makes you work hard but allows you to maintain correct form.

PHOTOGRAPHY BY DAN BRAND

Weight Loss Issue

TURN THE PAGE FOR MORE

ActiveLifeGuide.com / March 2012 / activelife Guide

21

Training B

1

Prone Incline Dumbbell Curl (Spider Curls)

Target Muscles: Biceps Setup Set an adjustable bench to a 45-degree angle. Lie facedown on the bench, with your chest pressed firmly against the pad and your head above the top of the seatback.

A

Action Letting your arms hang on either side of the bench, hold a set of dumbbells with an underhand grip. Raise the dumbbells up toward your shoulders and squeeze.

Slowly lower the dumbbells back to the start position.

A B

2

EZ Bar Bicep Curls

Target Muscles: Biceps Setup Stand holding an EZ bar from the inner grip. Keep your back straight and chest up.

Action Curl the weight up to your shoulders and squeeze at the top of the movement. Lower the weight slowly and repeat.

22

activelife Guide / March 2012 / ActiveLifeGuide.com

Weight Loss Issue

3

Incline Dumbbell Curl

A

B

Target Muscles: Biceps Setup Set an incline bench to a 45-degree angle (it doesn’t have to be exact). Settle yourself in tightly, keeping your feet apart to assure a solid base.

Action Start with the dumbbells in the arm-straight position, with palms facing the body. As you curl the dumbbells up to the shoulder, rotate the arms again. Follow this action for each repetition.

A

B

4

Concentration Curls Target Muscles: Biceps Setup Sit at the end of a bench. Place your elbow against the inside of the thigh near the knee. When the arm is straight, the dumbbell should not be touching the floor.

5

Action Curl the arm up, keeping the palm up throughout the movement. It is important to mention that you must focus— concentrate—on the curling action by looking at the dumbbell, or the biceps itself, and contract at the top of the exercise.

Dumbbell Hammer Curl

Target Muscles: Biceps Setup Hold a dumbbell in each hand, palms facing in, and in a “thumbs-up” position. Begin the arms at your sides.

Action Maintaining the thumbs-up position, bring the dumbbells towards your shoulder, contracting the biceps at the top of the movement. Slowly lower the weight, without resting at the bottom.

Continue to the next repetition.

Weight Loss Issue

B A ActiveLifeGuide.com / March 2012 / activelife Guide

23

Success Story / Fitness

Hot Tamale!

“If you want something bad enough, you will do what it takes to get you there.”

BEFORE

Age: 31 Height: 5’ 3” Weight before: 145 lbs Weight now: 120 lbs Location: Las Cruces, New Mexico Occupation: Owner of Zia Promotional Products (ziapromo.com) Favorite exercise: Plyometrics, weight training Favorite clean meal: Pancakes (see recipe below); also, juice smoothies

Andrea’s Power Pancakes ½ cup 1 cup 3

cooked oatmeal egg white substitute prunes, chopped

2

pineapple rings

Put all ingredients in blender and blend until smooth. Pour mixture into a cast-iron griddle, cook and enjoy. Andrea loves this recipe because she can make it fresh, or she can cook and freeze for a perfect on-the-go breakfast!

W

hat Happened to My Pants?

Andrea Romero was already in the habit of attending classes at her local gym five or six times a week. “I made friends with another regular,” she says. “We hit it off and would text each other daily to make sure the other was going to our regular fitness class.” But after a few months of going to the gym regularly, she wasn’t seeing results. “I knew it was my diet,” Andrea says. “I would work out really hard for an hour a day, but then I would go home and eat chips or pizza or Mexican food. Nothing was off limits.” Eating out was a common occurrence for Andrea and her fiancé, and they would often end their evenings with a trip to Caliches, their favorite local ice cream shop. Nights out with her girlfriends invariably led to drinking and late-night food indulgences. “I was having so much fun, I really didn’t notice that I had gained almost 20 lbs.!” she says. “Well, until my size 8 jeans weren’t buttoning—then I knew I needed to make changes, and fast.”

Setting the Bar High

Setting goals is important in achieving results, and Andrea set herself a high bar. “I set my goal to compete at the NPC [National Physique Committee] Natural Colorado Open in October

24

By Matthew Hume

AFTER

2011,” she says. “I saw a friend from high school on Facebook and saw some of her competition pictures. I become obsessed.” And so, while vacationing with her friends and fiancé last Memorial Day weekend, she proudly announced that she would compete sometime that year. “I made them promise to be there when I did it. They agreed!” So on July 1, 2011, Andrea began training for competition with Team Bombshell.

The training was intense. Andrea worked out five days a week, focusing on a different muscle group each day.

This was only the half of it, though. Andrea ate six small-but-mighty meals a day during her training, and for Andrea, the diet required to train for such an event was the hardest part. “I grew up in a Hispanic family, where food is the most important part of any family gathering,” she says. “I’ve learned to prepare and bring my own food with me to avoid temptation. In competition prep, you quickly find out that clean eating is a major factor in your success.

Although I do enjoy a treat meal once a week!”

Look at Her Now!

Training time was short—July 1 to October 22—but Andrea did not disappoint herself, nor her friends and fiancé who were there to support her! She placed first in the Bikini Novice A event, first in the Bikini Open B event, and was Overall Bikini Champion and National Qualifier.

What did Andrea learn from this? “I know that I can reach any goal I set for myself—and that’s exciting!” she says. (She’s also pretty excited about her transition from a jean size 8 to a size 0–2.) So what’s next for Andrea and her awardwinning physique? “Right now, I’m training for NPC Junior USA on May 19, 2012, in North Charleston, SC. My goal is to win first in my class and to win Overall Bikini Champ, earning

activelife Guide / March 2012 / ActiveLifeGuide.com

myself an IFBB Pro Card. I’m also working towards my Arnold and Olympia invites!”

Andrea says with a smile.

Andrea is proud to share her story with activelife’s readers. “I would like to encourage others by saying I am proof that if you follow your dreams and do not let anything get in your way, you will achieve ultimate success and happiness,” she says. “I wanted to compete. I researched, asked questions, spoke to the right people, and woke up at 4AM each day so I could go sweat—all to achieve my dream. If you want something bad enough, you will do what it takes to get you there.”

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

Weight Loss Issue

Find your inner

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Allow our highly knowledgeable, fully certified staff to expertly guide you to strengthen, tone, and elongate muscles, and increase flexibility. Calm your mind through breathing techniques, challenging physical practice, relaxation, and finding a deeper understanding of self...

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View our schedule online at www.yogamonkeyfitness.com

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for a chance to win L.A Fitness Membership for 1 Year!

Recipe

Garden Fresh Asparagus Soup

2 tablespoons butter 2 tablespoons extra-virgin olive oil 1 medium onion, finely chopped 1/2 teaspoon salt 1/2 teaspoon curry powder 1/4 teaspoon ground ginger Zest and juice of 1 lemon, divided 2 cups diced, peeled red potatoes 3 cups vegetable broth or reducedsodium chicken broth 1 cup “lite” coconut milk 2 cups trimmed asparagus, about 1 bunch, cut into 1/2-inch pieces Freshly ground pepper, to taste 1/4 cup crème fraîche or reduced-fat sour cream (see note) 1/4 cup finely chopped scallion greens or fresh chives

Preparation 1.

Melt butter and oil in a large saucepan over medium heat. Add onion and 1/4 teaspoon salt. Cook, stirring often, until golden, about 5 minutes. Stir in curry powder, ginger, lemon zest, and potatoes. Simmer, stirring occasionally, for 5 minutes. Stir in broth, coconut milk, and asparagus. Bring to a simmer over medium heat, partially cover, and continue to cook until the potatoes are tender, about 15 minutes.

2.

Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with the remaining 1/4 teaspoon salt and pepper.

3.

Tips & Notes

Crème fraîche is a tangy, thick and rich, cultured cream commonly used in French cooking. Find it in the dairy section of large supermarkets, usually near other specialty cheeses.

Sour cream can be used as a substitute, or you can make your own lower-fat version by combining equal portions of reduced-fat sour cream and nonfat plain yogurt.

Asparagus • Asparagus is one of the most nutritionally vegetables

in

well-balanced existence. It

leads nearly all produce items in the wide array of nutrients it

supplies

in

significant

amounts for a healthy diet.

Whisk crème fraîche (or sour cream), lemon juice, and scallion greens (or chives) in a small bowl, and garnish with a swirl of it.

Nutrition

Per serving: 203 calories; 13 g fat (6 g sat, 4 g mono); 14 mg cholesterol; 19 g carbohydrates; 4 g protein; 3 g fiber; 444 mg sodium; 154 mg potassium.

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activelife Guide / March 2012 / ActiveLifeGuide.com

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Weight Loss Issue

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

Ingredients

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Guide

Laura Marenco is a fitness professional with over 10 years of experience.

is looking for Fitness Models!

Services: - One on one personal training - Nutrition plan design - Tips for eating “on the go” - Supplement recommendations Send us a brief e-mail, including pictures, and tell us why we should consider you for our magazine to epena@activelifeguide.com

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Health

Have Back Pain?

How proper biomechanics and chiropractic care can fix this problem.

B

ack pain can be a daily occurrence for a number of people and some start to believe it is a part of their everyday life, and they must deal with it. In reality a person should be able to perform daily activities free of pain. Two key components that are major contributors to back pain are poor biomechanics (the movement of the joints) and musculature issues.

Chiropractors can assess these issues through a functional movement screen using a variety of exercises involving the entire body. The screening will highlight deficiencies a person may have and also help delineate whether the pain or dysfunction is muscular or joint based. If it is determined that the issue is musculature, this can be due to extreme tightness, over-activity, lack of strength, or compensation from poor posture.

Skeletal issues can be caused by an increase in stress on the joints and a decrease in joint mobility due to a rotation in the vertebral column or pelvis.

Chiropractors will use a number of methods to correct these issues.

Mechanical or skeletal issues can be corrected using chiropractic adjustments to increase range of motion and restore proper movement. Muscular issues can be corrected using a variety of soft tissue techniques. These techniques allow muscles to relax and improve the effectiveness of the chiropractic adjustment.

There are several different types of stretching techniques that can be utilized like ART (active release therapy) and Graston Technique.

Chiropractors will supplement these techniques with exercises to strengthen the weak muscles.

However, the vast majority of people do not have an isolated muscular issue or skeletal issue but a combination of the two. Due to the combination of muscular and skeletal issues leading to pain, chiropractors are ideal in addressing the treatment of both.

Biomechanical deficiencies lead to muscular problems. For example, when an athlete dead lifts and

Suffering from Back Pain?

Consult Your Chiropractor! cannot get proper movement in the hips, he will have to compensate by using other muscles in the back. This is also true for a mother bending over to pick up her children. If a person does not activate their glutes because they don’t have proper hip movement technique or are unable to properly move their hips for biomechanical reasons, they will stress their low

back.

It is very important to consider all of these aspects when seeking proper treatment for back issues.

An effective treatment game-plan starts with an evaluation of all the above mentioned areas, and is executed with precise chiropractic treatment, muscle therapy, rehabilitation, and strengthening techniques.

317-431-1950

Weight Loss Issue

ActiveLifeGuide.com / March 2012 / activelife Guide

29

jump start

“Discipline is doing what you know needs to be done even though you don’t want to.”

Photo: Kristie Bulach of Dolce Vita Phoography. Model: Amanda Matthews

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