Great Lakes Bay Region Healthy & Fit Magazine April 2015 by Healthy & Fit Magazine

GREAT LAKES BAY REGION EDITION • WELLNESS • FITNESS • NUTRITION • PREVENTION * HEALTH • FREE

Healthy & Fit

APRIL 2015

www.healthyandfitmagazine.com

LOVE THE GAME Dow High School’s McKenna Root, 18, is a remarkable tennis star. Read her story!

SWIM CADENCE

Learn how to pace yourself and watch times drop

TASTY RECIPE Try our easy Mexican Chicken Salad

GR BAYEAT LA REG KES ION ’S MAG AZI NE

FITN

ESS

ALSO INSIDE:

SUCCESS!

Midland’s Luke Russell shares his lifestyle change

TENNIS INJURIES Take care of your body so it can take care of you

BURN FAT

Try this workout and burn some calories

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APRIL

Healthy & Fit Magazine

APRIL 2015 VOLUME 11: NO 1

Want more healthy ideas and inspiration? Like us on Facebook! Follow us on Twitter!

Meet McKenna Root

The Dow High School senior has big plans.

COVER PHOTO BY DOUG JULIANS (dougjulianstudios.wix.com)

7 8 13 16 18 19 4

Success! Luke Russell

Midland’s Russell shares his secret to a new, healthy lifestyle.

Tennis injuries

Take care of your body while you’re hitting the courts.

Become more mobile

Tips to get you limber and loose.

Get outdoors!

Capture an“Outdoor Fix” for your family.

Ready to run outdoors?

Avoid injury and increase performance with these moves.

Peak performance

What it takes to be at the top of your game.

Healthy & Fit • www.healthyandfitmagazine.com

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Spine and musculoskeletal care

MSU’s Osteopathic Manipulative Medicine is here to help.

Ten secrets to getting and staying fit

The first installment: Tips 10 through six.

Looking forward to spring?

Chart your path, now, for healthy, sexy skin.

Burn some fat!

Try this five-plus day split workout.

Cadence is king

Learn how to improve your swim time.

Easy Mexican chicken salad

Try this tasty, and healthy, recipe.

APRIL 2015

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A TITLE OF

PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

Proud to be celebrating 10 years of publishing!

’m proud of many things in my life, but nothing compares to what I feel right now, with this 10th anniversary issue of Healthy & Fit Magazine. 10 years! To think of what I was doing 10 years ago and the path that I’ve traveled since that time. I can’t imagine anywhere else I would want to be. This publication—this business—started out as a dream. They say, if you find a passion, something you love to do, then you never work a day in your life. That isn’t necessarily true. You work. You work hard, and you sacrifice. The difference, I believe, is that your passion drives you. It allows you to be in control of your destiny. I like that. Being in business for yourself is no walk in the park. Your passion helps push you through roadblocks, pitfalls and those days when you ask yourself, why? Why am I doing this? I know why I’m doing this. I know what drives me. It’s my family. This magazine has given me the chance to watch my daughters grow into young women. When I started this magazine, they were two and five years old. Autumn is now a sophomore at Mason High School. Sage is doing outstanding work in sixth grade. I’ve attended every practice, game, parent meeting, Halloween parade and other event in which they participate. I’ve hosted parties, been a taxi driver for my kids, and their friends, for years. I’ve had the opportunity to memorize every Disney movie from the 2000s, learn all the songs and dances while putting this publication together. Sick days? No sweat. School needs a chaperone? Sign me up. And for that, I’m grateful. My wife, Amy, has supported me through these 10 years, acting at times as my accountant (man, was I bad at that in the beginning), my sounding board, my salesperson and even my delivery person. I love you, Amy. My cohort in crime needs mention too. My mom, Kathy, mans the phone and is the best salesperson I know. She’s honed her skills in the trenches. Selling ads for a niche publication is a real challenge, yet she makes it sound easy. I’m proud to be her son. We tackle monthly deadlines like a linebacker does a running back. We’re good together. The magazine would not be where it is today without her. Thanks, Mom. I love this business and this magazine. I love what I do, and that it affords me the opportunity to be a dad--the best dad I can be. I love being with my family. Thank you, from the bottom of my heart, for giving me this chance and supporting us through the years. Enjoy this issue!

Healthy & Fit • www.healthyandfitmagazine.com

KISSCO PUBLISHING, LLC PO BOX 26, MASON, MI 48854

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTORS Kristin Berard

Kristin Berard is the editor of the Great Lakes Bay Region edition of Healthy & Fit Magazine.

Gina Keilen, RD

Gina is a registered dietitian and culinary coordinator for Culinary Services at Michigan State University.

Justin Grinnell B.S., CSCS

Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.

Lisa Marie Metzler

Lisa Marie Metzler is a certified personal trainer and freelance writer.

Susan Maples, DDS, MSBA

Susan is a dentist in Holt. She is also a speaker, health educator and author. Her email: susan@drsusanmaples.com.

SUBSCRIBE ONLINE www.healthyandfitmagazine.com For advertising information GREATER LANSING/JACKSON

517.599.5169 GREAT LAKES BAY REGION EDITION

989.295.0637 Healthy & Fit is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations. This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit are not necessarily those of the publisher. Healthy & Fit, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

APRIL 2015

Success! Written by Jasmine Humes. Luke Russell

Luke Russell, 37, of Midland, struggled with his weight his entire life.The financial advisor at Fidelity Investments, a husband and father of two, decided to take control of his health after a series of diagnoses. Now having lost over 115 pounds, he enjoys a much better quality of life. Here is his story. Why did you decide to become healthier? In 2011, I was diagnosed

was? I’ve always eaten processed foods but now I eat meals that are high protein, low carb, and low sugar. I measure and weigh food to get the correct portion size so I’m not overeating. I eat five to six meals a day, eating every couple of hours, and go to fruits and nuts as snacks. I love apples; I eat apples almost every day. I’ve become an apple connoisseur. I love Luke Russell crunchy stuff, so finding Before: 300 lbs things that replicate After: 187 lbs chips but are healthier Height: 5’9” options helps me stay on track. I love cashews, almonds and pistachios. I also drink protein shakes every day because I don’t otherwise eat enough protein.

affected your outlook on being active?

It made me have a goal. Having to actually perform at this event forced me to up my game and make sure I was ready for it. It helped me to adopt a

with Type 2 diabetes and placed on medication to manage the condition. With that, I had high blood pressure and high cholesterol requiring a whole other regimen of medication, but still I didn’t make any real changes. The next year, my health Now! continued to decline. I moved from oral medication to insulin injections, and yet my blood sugar continued to increase because I was still drinking 1215 sodas a day, eating fast food two to three times a day, and consuming junk food. In 2013 I was diagnosed with sleep apnea, and that’s when I changed. I was tired of taking drugs and being unhealthy. I knew that if I continued my current lifestyle, I wasn’t going to have a long healthy life, and even Written by Jasmine Humes. ABBRx Team if I lived long, it was Member. Marketing Manager for ABBRx and Healthy & Fit Magazine GLBR Edition. Jasmine going to be unhealthy.

What is your best piece of advice for those just starting to exercise? Do

! ore f e B

What is your goal for this year? Maintaining, and

can be reached at jasmine@abbrx.com.

How did you get started? I started

working out with a trainer, Leslie Thom, at the Midland Country Club. I made a commitment to meet with her and exercise, but wasn’t yet ready to change my eating habits. After the first couple of months I didn’t really get the results I wanted, so I got a nutritionist and become serious about my diet. When I got burned out at the gym, I tried to do more outdoor activities like tennis, swimming, golf, racquetball, soccer and bike riding. Then I started training for the Tough Mudder race.

How has finishing the Tough Mudder APRIL 2015

not give up. Do not let the short term lack of results stop you from getting healthy. It does take time, but stick with it. It gets easier.

more active lifestyle and find a lot of enjoyment being active.

What was your biggest achievement this past year? I no longer take blood

pressure and diabetes medication. Also, I don’t have sleep apnea anymore. All of these things are gone and cleared from my life.

How is your diet compared to what it

continuing to lead a healthy lifestyle while finding balance in my life.

What motivates you to continue with this lifestyle?Fear of going backwards. I am afraid, every day, of going back to that unhealthy person. I love my children and my wife, and I want to be there for them. I have this great life, and don’t want to cut it short because of bad choices.

Do you know someone who is a Success! story? Send an e-mail to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success! www.healthyandfitmagazine.com • Healthy & Fit

two-handed backhand will help relieve stress on these muscles. Choosing the correct grip size and racquet will also help to prevent this injury. Frozen shoulder (Adhesive Capsulitis) Tissue surrounding the shoulder joint swells leaving less room for the humerus of the shoulder joint to move, caused by overuse of the rotator cuff. Pain results in decreased motion of the joint, which leads to stiffness. Wrist tendinitis Irritation and swelling of the tissue or ‘tunnel’ which surrounds the tendons of the thumb is caused often by an imbalance of arm and wrist in strokes and repeatedly performing “wristy” shots. Pain is often experienced in the front of the wrist and worsened when making a fist. Can partially be prevented by obtaining proper “handshake grip.”

Tennis injuries Take care of your body while hitting the courts. by Dr. Jeff Berard

ennis elbow isn’t the only injury that should come to mind when discussing injuries in tennis. In any case, injuries in tennis are most notably caused by overuse (cumulative injuries) or trauma (acute injuries). It is important to have a basic, comprehensive understanding of common tennis injuries so that proper prevention measures can be taken to prepare those particular muscles and tendons for the court. Cumulative injuries of the shoulder and arm Injuries that fall into this category happen over time and are usually caused by repeated stress to muscles, joints, and tendons. They are often a result of inadequate healing time. Cumulative injuries may start out as minor aches or pains but can grow severely debilitating if left unrecognized. Rotator cuff tendinitis Inflammation of the tendons connecting 8

the shoulder blade (scapula) and ball of shoulder (humerus). This often occurs in recreational tennis from overuse of overhead serving and improper arm placement. Elevating your arm during the serve will help to prevent this injury. Shoulder bursitis Inflammation of a sac of fluid called Bursa that protects the shoulder. Overuse of the rotator cuff can cause this sac to get impinged between muscles and bones causing inflammation. Pain is experienced when arm is raised. Tennis elbow (Lateral epicondylitis) Inflammation or small tears of the forearm muscles and tendons on the outside (lateral side) of the elbow. This is often caused by overuse of forearm muscles due to a faulty backhand swing. Leading the racquet with your elbow, hitting the ball late, and hitting a “wristy” shot will ncrease your chances of developing this injury. Using a

Healthy & Fit • www.healthyandfitmagazine.com

Acute injuries of the shoulder Injuries that fall into this category happen suddenly and may be very dramatic. Don’t let the label confuse you – they may not be “acute” in damage. They are usually caused by a sudden force or impact to a body part. Torn rotator cuff Serious tear in muscle or tendons that stabilize, support, and control the movement and rotation of the arm. Severely limits movement and strength in the shoulder joint causing decreased range of motion. Shoulder separation Tearing of ligaments where the collarbone (clavicle) meets the shoulder blade (scapula). Caused by impact to the front shoulder or falling on an outstretched hand. Severity is measured by the degree of joint separation.

Dr Jeff Berard is the owner and clinical director of Midland Chiropractic. He is a licensed Doctor of Chiropractic who graduated from Northwestern Health Sciences University in 2000 and has been in private practice since. He attended undergraduate school at the University of South Florida and holds a Bachelor of Science degree in Human Biology. Berard is currently working toward his Diploma in Sports Medicine from the American Chiropractic Board of Sports Physicians (ACBSP).He can be reached at midlandchiropractic.com or (989) 341-1070. APRIL 2015

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Success! Pam Rossman

Pam Rossman, 58, from Jackson, knew that she had to make positive life changes when she watched her sister die from ovarian cancer in 2012. With a few false starts, she discovered a healthy vegetarian lifestyle, along with a love for yoga. And almost as important, she discovered a profound support system of family and friends. Here’s her story:

S.P.A

What made you decide to live a healthy lifestyle? My sister passed away in

2012 from ovarian cancer. I was a caregiver for her the last year of her life. I realized, after she passed, that I needed to focus on my own health. I was too heavy. I was eating healthy, but consuming too many sweets. I was also not getting consistent quality exercise. I needed to make some changes in my lifestyle so I decided to begin eating a vegetarian diet.

Pam Rossman Before: 162 lbs After: 133 lbs Height: 5’6”

Now!

How did you like it? I was challenged by my 23-year-old nephew, who announced that he was going vegetarian. I thought, if he can do it, so can I. His diet journey lasted one month, but I decided to continue. It took a while to get the hang of it, but I have made good progress. I also started practicing yoga on a regular basis. Yoga was an important discovery for me. That has helped me stay focused on the important things in my life and keep a positive outlook.

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Did you lose your weight from the diet and yoga? I lost a few pounds eating

vegetarian, but soon found out that veggie subs, veggie pizza, and pasta were not good options for attaining a healthy weight.

How did you lose the weight, then?

With encouragement from Curves co-owner Anne, I decided to join the Curves Complete Program. The program helped me make healthy meal decisions and encouraged vigorous workout sessions, like walking 10,000 steps daily. I met weekly with Anne, and she gave me encouragement to stay on track. I have adapted to a healthier plant-based diet with the addition of healthy fats and more protein. I also decided to include two servings of cold water fish weekly to meet my Omega-3 needs. Through this program I have lost 18 pounds, 4.3 percent of my body fat, as well as 23 inches overall. 10

How do you feel? I feel better than I have in 20 years. I am stronger and more confident in my physical capabilities. I am no longer totally tired out after a day of work. I have also not eaten any chocolate in 140 days, which is unbelievable for me! My goal is to continue to refine my diet and get more adventurous in cooking with grains and tofu. I am determined to continue my workouts and walking.

Any advice for others?

My advice to others is to identify your goal and go for it with all you have to give. Seek out professionals to keep you on track with exercise and meal planning. Don’t let distractions or detractors keep you from reaching your goal. And most importantly, be at peace with your decision to make changes in your lifestyle.

Do you know someone who is a Success! story? Send an e-mail to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success!

Healthy & Fit • www.healthyandfitmagazine.com

APRIL 2015

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Teeth

Why the grind?

How to deal with bruxism (tooth grinding). by Dr. Susan Maples

ruxism is the clinical name for tooth grinding or clenching. Bruxing often happens while you sleep and if you don’t wake up with sore chewing muscles, sensitive teeth or pressure in your jaw joint hinges (TMJs) you may not be aware that it’s happening. But, if your teeth are wearing down, cracking or breaking…you do it and you need help! Most people think grinding is a result of stress emotions such as anxiety, anger or frustration. It is true that these can contribute, but there is more to the story. The body likes harmony and we tend to grind when we don’t have it. For example: Occlusal (bite) Interferences: At night the chewing muscles tend to pull the TMJ’s into their comfortable, home base position and the lower jaw hinges closed, hoping for a harmonious closure. If there are bumps in the road you’ll grind

them out….and then some. Obstructive Sleep Apnea (OSA): When nighttime airway restrictions cause stress to the body many people grind their teeth. Drug Reactions: Many medications present bruxism as a side effect. The most common are antidepressants but may include everyday drugs such as caffeine, tobacco and alcohol. Acid Reflux: Stomach acid that shoots up through the throat and airway causes irritation that can stimulate bruxism—especially at night. Neurologic Origin: A small percentage grind during delta stage sleep and many of this subgroup tend to show other symptoms of obsessive compulsive disorder, nail biting or other nervous tics. Age: Many, or dare we say most children grind teeth at some point or another, especially during the irritation of losing old and gaining new teeth. Emotional Stress: This can

Healthy & Fit • www.healthyandfitmagazine.com

exacerbate these risk factors, as can having an aggressive, competitive or high-strung personality type. Bruxism is one of three major dental diseases that can steal your teeth from you. If you are a suspect, talk to your dentist about identifying the cause(s); they might uncover subtle risk factors for OSA, acid reflux, prescription side effects or bite interferences. For treatment they might suggest equilibration or bite balancing to remove interferences, or a precision appliance for night wear to help reduce (not just protect) your stimulus to grind. Dr. Maples is a dentist in Holt. She is also a speaker, health educator and author. Reach her at susan@drsusanmaples.com.

APRIL 2015

Fitness

Become more mobile

Tips to get you limber and loose. by Jason Alleman

s a personal trainer, the most common dysfunction I see in my clients is hip mobility limitation. Anyone, from the middle age worker to the teenage athlete, can suffer from lack of hip mobility. Think of mobility in terms of an iPhone software update. Apple sends you an internal update to improve your phone’s ability to do its job more effectively by reprogramming and vanquishing aspects you no longer find useful. Your cells are very similar to your iPhone update. Your cells are programmed by you; when you start to move less, your cells reprogram your body to get rid of the aspects it no longer uses – in this case hip mobility. Mobility is a tool to help achieve better position. I’ll share two of my favorite hip mobility lifesavers. These two drills will help to achieve better positions when performing movements

all the while keeping your right foot flat on the ground. Hold for five seconds and repeat eight times on each leg. Quadruped Rocking Start on all fours. Keeping your chest up, chin aligned and your spine neutral, proceed to rock back and forth. Rock as far back as possible without sacrificing your spinal position to go lower. Continue to do 10 rocks and hold at the back position for five seconds. in both real world and gym settings. Benefits include increased blood flow to muscles, tissues, and joints and decreased lower back pain.

Give these two drills a try, either at home or at the gym. To reprogram our bodies, mobility needs to become an everyday ritual – no days off.

Active Spiderman Stretch Start in a pushup position. Bring your right foot to the outside of your right hand. Then start to push your right elbow into the inside of your right knee,

Jason Alleman, NASM, PES, is a personal trainer at the Oak Park YMCA. Reach him at (517) 827.9690 or visit ymcaoflansing. org.

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www.healthyandfitmagazine.com • Healthy & Fit

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10 YEARS AND

COUNTING!

2010

Healthy & Fit Magazine celebrates 10 years of publishing. by Tim Kissman, publisher

To our readers, subscribers and advertisers, thank you! It’s been 10 years since the introduction of Healthy & Fit Magazine. Considering that this magazine started with a good idea, was nurtured and developed by a very small staff, launched from a home office in the corner of my basement and has now reached a 10 year anniversary with the debut of a second edition, we are grateful and humbled by our success. Healthy & Fit Magazine now reaches a national audience through subscriptions and a bustling web site, and has expanded our reach to the Great Lakes Bay Region through the second edition. We appreciate the tremendous support we’ve received from our community. It’s been an incredible ride, and frankly, we expect the next 10 years of growth and expansion to be even better! • As most readers know, our covers have been a source of pride because they often feature community neighbors, friends, family and co-workers. We assembled this collection of all the Healthy & Fit Magazine covers as a thank you to our cover models. • We’re excited to be part of the greater Lansing community, proud to feature local athletes and everyday success stories that serve to inspire and motivate others. And we acknowledge that all of this is accomplished by featuring stories about you — our readers. Publishing this magazine, like living a healthy lifestyle, is an every day challenge. We’re up to it, and we hope you are too, for the results are worth the hard, hard work. Let’s continue to do this, together!

2011

Fitness

Get outdoors! Capture an “Outdoor Fix” for your family. by Cari Draft

ummer’s almost here! You remember your own childhood, and how often you played outside, had a makeshift tree fort, or a simple leaf collection, right? Are you thinking you’re too busy to foster that connection to nature in your own children? Kids today spend seven hours more on academics and two hours less on sports and outdoor activities per week than they did 20 years ago. Yet we know that children who spend more time in “green spaces” have lower stress levels, more success in school, and fewer ADHD symptoms. Here are three easy ways to inspire that connection, help your family get more fresh air, and stay healthier in the process: Plant a garden (no matter how small) Besides getting fresh air and exercise, kids who garden eat more vegetables! To make it fun for everyone, choose easy, hardy crops, like radishes, cucumbers, and squash. Check http://theartofsimple.net/garden-with-your-kids for great ideas on inspiring children, with limited resources.

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Promote outdoor play -- every day The National Wildlife Federation urges parents to establish an outdoor “green hour” for kids. Think about family picnics, bike rides or even just an evening walk. Post a daily checklist on your refrigerator and include weekend bonus activities like staying up later to look for specific constellations in a clear night sky. Find sky maps at http://www.kidsastronomy.com Meet the critters Plant bright flowers near your window to attract butterflies, and help kids make their own bird feeders with easy instructions found at http://happyhooligans.ca/32-homemade-bird-feeders. Keep binoculars handy and keep a journal of what types of bird families you’ve met. The bottom line is that, in today’s fast-paced technology-based society, we have to put forth some effort if we’re going to inspire our kids to have to same connection to nature that many of us did. It doesn’t take much energy and the benefits are endless! Cari Draft is a Private Personal Trainer and Nutritional Coach who makes “house calls,” and is also the owner and founder of EcoTrek Fitness, the original outdoor group workouts in West Michigan, including the Lansing area. Learn more at EcoTrekFitness.com.

Healthy & Fit • www.healthyandfitmagazine.com

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November 2011

Are you in the

ZONE?

GRACE PARKER

Dancing jazz and tap since she was young has kept Parker, 23, of Charlotte, healthy and fit!

Kitchen

KRISTA RIED

Ried, 39, of Mason, loves to stay active!

Tips and secrets revealed by people living in the ‘blue zones’ 14

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PUMPKIN POWER A healthy look at the versatile pumpkin

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APRIL 2012

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5 Wellness Centers 6 Dinner Talk! 7 Get Healthy! Day 8 Hit the trails! 9 Cooking tips/ideas

AT THE WORKPLACE

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ROCK OUT!

The difference between normal and serious mental loss

Improve your workouts with the right tunes

I DID WHAT?!

Stay active in ways you didn’t think of possible 30

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SLOW Joel Fox

Getting ready for softball season.

NIGHTY NIGHT

Ideas on what to eat (or not) for better sleep.

GROCERY SHOPPING Tips for savvy grocery shopping

DON’T LOOK DOWN! Making peace with the scale is easier than you might think.

Cultivate calm anytime and anywhere with these tips

BUDGET EATING

LEASH ON LIFE

Eating healthy is cheaper than you may think

TAKE IT OUTSIDE

Mix up your gym routine by changing your scenery

Pound the pavement with your pooch!

INFANT CHECKUPS

Parent dialogue with the dentist is key to happy, healthy mouth

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Former MSU basketball star DELvoN RoE stays healthy in pursuit of his new dream

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GIFT GUIDE

Nutrients are key for these tasty treats

Ideas for the healthy and fit people in your life. 15

Count your blessings not your calories!

HANNAH BEACHUM

Beachum, 29, of Royal Oak is a vegetarian and avid runner.

CHILD NUTRITION Myths busted! Parents don’t always know best.

GALoRE!

WoRKoUT MILK FoR PoST

RE!

M GUIDE IS HE THE 2012 GY TRIAL CoUPoNS

2012

ABLE GoALS HoW To SET REACH

SABOTAGE Six ways you could be ruining your New Year’s resolution

Andrea Geller

This 27-year-old knows how to stay active with a busy work schedule.

CAVEMAN CLUES Cavemen may have had this diet thing figured out

BRAIN FUNCTION Diet and exercise contribute to brain health

What’s best for your children? The answer is surprising.

Stay in shape and keep moving for longevity

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SNEAKY KIDS’ DRINKS

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revealed inside!

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G EASE INTO EATIN

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CE GUIDE INSI THE 2012 RA MEDITATION WALKING FOR

BEER

AFTER A RACE?

ER 15! SEPTEMB . 16-17 PAGES

SIPS &

REGRETS?

Put the past behind you; It’s better for your health

SNACKS

Monica Buhs

A stay-at-home mom who takes care of her health.

Pack the best for your child’s practices and games

LOSING WEIGHT

WATER WATCH

Tips to make the process easier and more effective

Make sure you have safe drinking water

SHAKE THE SALT

FAIR SHARE

Sacrifice sodium , but save food’s flavor

Community supported agriculture works

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WEIGHT LOSS TIPS

THERE!

EXPO

KIDS’ SPORTS

... AND MUCH MORE!

O V E R

JANUARY 2012

SEE YOU

Megan Patrick

A local chiropractor who is living the lifestyle

DOWN!

Amy Gross

A local dancer who stays as active as she can!

Rounded shoulders begone with these exercises

A HEALTHY & FIT EXCLUSIVE

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TRENDS AHEAD! 2012 fitness trends

With shopping, smart snacks, tree decorating and much more! 30

CRAZY BUSY?

When is it OK for young athletes to start strength training?

FIX YOUR POSTURE IS IT ALZHEIMER’S?

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MAY 2012

TO LIFT?

Change your thought patterns for better health

WEAK CORE?

Is your kitchen making you sick? Here’s how to stay healthy 18

CRUSH CALORIES

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DECEMBER 2011

INSIDE: FIT OVER 60+ FEATURES REVEALED

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SUMMER SPORTS

THINK POSITIVE

Five ways to stay in shape at work 13

Strengthen your core with some clever planks 15

Magazine Michigan Official The Healthy! of Get

TOO YOUNG

YOUR MIND MATTERS

ALSO INSIDE:

WORK FITNESS

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FROSH TAKE NOTES!

15 Life lessons to learn early on to avoid extra weight gain!

PRODUCE MYTHS

Experts debunk some pesticide and produce myths Kristin Bowzer Three kids keep her busy and extremely active

TRY ROWING!

It’s a workout that relaxes and rejuvenates!

MAXIMIZE TIME

Optimize your training in less time with these tips

SCRAP

Ben Boudro

Here’s one trainer who will keep you fit.

THE SCALE

EMERGENCY PREPAREDNESS

Don’t let the scale rule your world—there is a better way!

ARE YOU

ALSO INSIDE:

LOSING WEIGHT

Brittney Sanchez Simple activity and diet keep her healthy.

Tips to make the process easier and more effective

FITNESS TESTING

Functional fitness can help improve a senior’s quality of life

40+ NUTRITION

MAKING CHOICES

Outsmart Father Time with nutrition know-how

BEDTIME HELP

Trouble sleeping? Try these tips to get better sleep

IN SID E:

O V E R

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to An 8 8-W ge -w E t e E th you ek p KS T is f ru la O all nn n A 5K !! ing

60+ MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

Healthy & Fit

Here’s a list of what to eat and what to avoid

EXPO RECAP

Looking back at a great event: the Healthy & Fit Magazine Expo

READY? We are. And we’ll show you how to be ready for disasters. Check out these stories:

• Survive the first 72 hrs. • Keep your stash ready! • A prepper’s food pantry • Ready-made food test • A tasty prepper recipe

INSIDE: FIT OVER 50 FEATURES REVEALED FREE

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NOVEMBER 2012

THANKS

A LOT

Paige Sauer

Talent and hard work have taken her to the top.

Say it often this holiday season and watch your mood (and maybe health) improve

ALSO INSIDE:

HOLIDAY ALLERGIES Help take on food allergies with these seasonal tips.

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

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Healthy solutions. Fit results. A better you.

FEBRUARY 2013

Healthy & Fit

What’s best for you? A trainer? A wellness coach? A health coach? Find out inside!

IT’S OUR

100TH ISSUE!

Meet a mom on the go!

NO MORE

BODY BASHING!

ALSO INSIDE:

INJURY AND YOUNG ATHLETES

Kids pay attention to how you act. Keep your home and attitude positive!

Tips on how to keep them from being hurt this season

BODY BALANCE

There’s a healthy tip for every day of the month

Take the quiz to see if it’s eating at your teeth

Healthy solutions. Fit results. A better you.

INTERMITTENT FASTING

Is this new diet trend right for you?

ALSO INSIDE:

WORK STRESS Here’s a solution to a growing problem

Alexandra Kelsey

An aspiring model and actress who leads a healthy lifestyle

SPRING BREAK WORKOUTS

BROKEN HEARTS

Broken heart syndrom is for real; how to cope.

SMELL THE ROSES Learn how to take pauses in your life

They don’t have to be fancy to work

TEAMWORK TIME

Set those personal feelings aside for the greater good

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www.healthyandfitmagazine.com Healthy solutions. Fit results. A better you.

OCTOBER 2013

FOCUS ON FITNESS RoseAnn Sumner

Kristy Ford

A packed schedule will not keep her from working out

This mother of two knows how to stay in shape

BUSY ARE YOU A

Keeping track of your numbers will tell all

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JUNE 2013

KIDS

Keep you tasting great While gym work ou d and foo take the

Where do those extra pounds come from?

GRILLIN’ & CHILLIN’

Kristen, Chris, Paula and Matt

EASY LISTENING

Smart options on the grill, and in the glass, this summer

Also inside ... out ies r work remed g tips Grillin r grill healthy Outdoo sun is shiningtside Homeer problems curedy the

SEE WHO IS FEATURED IN THIS ISSUE!

PLAYING THE WEIGHTING GAME

ALSO INSIDE:

New study shows exercise helps sleep

If you eat meat, here’s a breakdown of the best buys

Enjoys the benefits of disc golf

Primitive patterns to increase core strength and improve movement

Meet the Johnsons: They may be the area’s fittest family!

EXERCISE AND SLEEP

Jamie Wilber

UP!

ALL IN THE

FAMILY

MEAT GUIDE

FREE

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BOTTOM

ALSO INSIDE: Check our ABC guide to this spring and summer

Healthy solutions. Fit results. A better you.

FROM THE Randy Sundell Nutrition is something he does not take lightly

Getting your kids outdoors is an important part of healthy growth

FOOD TRENDS

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

Healthy & Fit JULY 2013

HEALTHY

PARENT

If you have 15 minutes, we have a great workout for you

ALSO INSIDE:

CHILDHOOD OBESITY

MUSCLE MATTERS

Weightlifting should be part of your fitness routine

Get out of that chair and move around to stay healthy

Healthy & Fit Expo

DEMOS

KID TS EVEN

OUR E EMCE

SPINNING CLASS

It’s not for the faint-hearted; but boy does it get the heart pumping

TRANSFORM STRESS Our tips will help you deal with stress and stay healthy

WISDOM TEETH The reasoning behind third molar extractions

CRAVING POPCORN? It’s one hull of a snack

PROBING PROBIOTICS

What it means to introduce probiotics into your diet

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DIET Healthy solutions. Fit results. A better you. NOVEMBER 2013

www.healthyandfitmagazine.com

Four reasons why a diet can fail in the first week

Cindy Gaedert

Healthy habits add up to a healthy lifestyle for her

FAMILY MEALS

Get engaged with your family’s life through mealtime

FOOD MARKETING How parents can battle persuasive food marketing

Healthy solutions. Fit results. A better you. DECEMBER 2013

www.healthyandfitmagazine.com

GIFT GUIDE

DISASTERS ALSO INSIDE:

ALSO INSIDE:

GET UP!

SEE WHO IS FEATURED IN THIS ISSUE!

Healthy solutions. Fit results. A better you.

pantr Summ usehold with ho

Why music affects your mood

SEE WHO IS FEATURED IN THIS ISSUE!

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

Healthy & Fit

Everyone’s problem; here’s how you can help.

ACID REFLUX

Is your body symmetrical? How to get back into shape

START 2013 RIGHT!

How to push through those workouts that need motivation

Take our quiz to see if you have it!

R E OU D T UI OU K G GE! EC CH LIN SID C IN CY

Shannon Kiffer

2013

Advances in detection and treatment

E UR ID T O GU OU M K Y ! EC L G IDE CH UA INS N AN

AUGUST 2013

KNOWING GUM DISEASE

Tiffany Heuhs

She’s a pro cheerleader and local teacher who knows a healthy lifestyle.

WALL?

ALSO INSIDE:

ABS!

E UR UID TO G OU E K AC ! EC R IDE CH AL INS NU AN

E UR ID T O GU OU T K IF E! EC L G ID CH UA INS N AN

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HIT THE

ALSO INSIDE:

TOP TRENDS FOR 2013

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

Healthy & Fit APRIL 2013

This workout will get you toned and strong!

Stay ahead of the curve with this fun look ahead

WORK STRESS

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

Cari Draft She’s changing the way people think of fitness.

ALZHEIMER’S UPDATE

Healthy & Fit

FREE

MARCH 2013

GREAT

CHOOSE WISELY!

Keep track of what you eat to eat smarter. Learn how to beat the workday blues and alleviate stress

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

JANUARY 2013

FOOD JOURNALS

Healthy solutions. Fit results. A better you.

www.healthyandfitmagazine.com

Found her healthy body by leaving her comfort zone.

Our annual list features unique items. Check it out!

HOLIDAY HEALTH

BATTLING STRESS

Amber Wilder Weight training is her passion!

Learn how to push yourself beyond what you think is possible ALSO INSIDE:

DENTAL HEALTH

ALSO INSIDE:

Gyro what?

Learn how to read nutrition labels with our helpful guide

BLOWING SMOKE

Is it smart to legalize pot, from a health standpoint?

PRESENTS FOR: A HOME GYM ! THE KITCHEN ! GRAND KIDS ! YOUR HEALTH !

How the proposed elimination of trans fat will affect us all

Gyrotonic training is bodywork that is fun and effective

DON’T LIKE GYMS?!

That’s OK! Stay home and take a look at our list of DVDs

POSITIVE CHANGES Tips on how to make small life improvement efforts add up

THE

N TIPS AND MORE! TRIAL COUPONS! RESOLUTIO

2014

2014 GYM GUIDE IS HERE!

SMOKING CESSATION!

SUBSCRIBE TODAY TO RECEIVE JANUARY’S GYM GUIDE & FEBRUARY’S RACE GUIDE! DETAILS INSIDE!

SPECIAL FEATURE: 2013 HEALTHY & FIT MAGAZINE RECAP

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Carla and Laura Colbeck’s family business, Capital Cheer & Dance, keeps kids active, healthy and learning life lessons.

ALSO INSIDE:

TRANS FAT

Tips on how to keep calm and beat stress

CHEER CHAMPS

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Christina Bossardet

DECODING LABELS

Keep calories at bay with these great apps

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE FREE

JANUARY 2014

Create a wholesome food environment for your child

TO THE CORE!

Tough abdominal exercises just in time for spring break

EMOTIONAL EATING

Learn what triggers your unhealthy eating habits

DE! INSIDE: THE 2014 RACE GUI A list of the area’s duathlons

• triathlons • 5Ks, 10Ks, half

and full marathons!

Magazine

The FREE event is back and better than ever! It’s set for September 14 at the Lansing Center. MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

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www.healthyandfitmagazine.com MAY 2014

MARCH 2014

NO MORE EXCUSES!

GIVING

BACK

Set a goal and get to it; we’ll show you how!

Logan Stark

STAGE FRIGHT Gain more confidence with these tips

KNEE PAIN?

Advice on when to see a doctor for that nagging knee issue

ALSO INSIDE:

This war vet, 27, uses cycling to help heal others

Cycling is the ultimate equalizer for wounded veterans

ALSO INSIDE: Shannon Hargrave

READY FOR SPRING

She’s a fitness coach who is passionate about her job!

Get rid of the winter blues once and for all

LIFT WEIGHTS FASTER Keep your workouts simple and move at a brisk pace!

STRETCHING IT

Before you head outdoors warm up those muscles!

If you own a bike, you’ll want

to take a look at the list we

OCTOBER 2014

MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

DECEMBER 2014

NOVEMBER 2014

Emily Jo Morgan

An online fitness coach with a great attitude

SHAPE UP!

PUSHUPS For athletes and coaches: Do them right (or not at all!)

Get fit with our special back-to-school workout

ALSO INSIDE:

FUELING FOR A MARATHON

Good training, proper nutrition can help FOR SENIORS

WHERE DID THE TIME GO?

Make every second count, for yourself!

WHOOPING COUGH

Beware: It’s on the rise in mid-Michigan

IT’S TOO MUCH

The obsession with caffeine is troubling

OUTDOOR ACTIVITY

October is a great month to get outside

www.healthyandfitmagazine.com

PERFECT

HEY PARENTS!

WINTER SKIN CARE

How to change your routine for cold weather

RETHINK YOUR WORKOUTS

For best weight loss, try new cardio tactics and tips

TEETH POLISHING

Why it’s not the best thing for your mouth

KNOW THE DIFFERENCE

Between cardiac arrest and heart attacks

CONCUSSIONS & KIDS

Parents are paying attention!

Kimberley Whitfield Bodybuilding is a natural fit for this 45-year-old

www.healthyandfitmagazine.com

Gift Guide

Our annual gift guide is back and better than ever!

FAMILY AND THE HOLIDAYS

How to get along with relatives and co-workers

IS BUYING FRESH THE BEST? With fruits and veggies what’s best for you?

ACTIVE WHILE AGING

Tips on how to keep active and healthy as you age

www.healthyandfitmagazine.com

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ALSO INSIDE:

NO MORE EXCUSES!

Learn how to make the right choices to get fit

CARRY THE LOAD

Carrying heavy weight can get you in overall shape

JULY 2014

FREE

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Courtney Ploucha’s accident made her more determined than ever!

ALSO INSIDE:

It’s National Grill Month. Eat healthy!

OUR SUMMER GIFT GUIDE!

DON’T GET BURNED

Learn how to protect yourself from the sun

MOBILITY IN MINUTES

Stay loose with these simple exercises

Specially designed for dads and grads and fitness aficionados

TORCHING CALORIES

Sneaky ways to burn extra calories this summer

ON-THE-GO SNACKS

ALSO INSIDE:

Bring healthy food to your events this summer

TODDLER TEETH TIPS

FLEXIBLE BRAIN

Take care of your child’s teeth

BREAKING BAD HABITS

How to develop a new way of thinking

Calm your mind with neurofeedback

THE 2014 HEALTHY & FIT MAGAZINE EXPO

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JANUARY 2015

MAKING LIFE

Brad Fast

High performance training at its best

CHANGES Set realistic goals and get to work on making them a reality

TRY THIS: BOKWA This group fitness class is F-U-N for everyone

SKIN HEALTH

Make sure to schedule your full body exam today!

EIGHT IS ENOUGH

Our dumbbell workout is awesome!

BULLIES BEWARE

Parents can help children identify bullies with these tips

2015

KEEP YOUR RESOLUTIONS! • LEARN THE LINGO • KNOW THE GYM BASICS

Carrying heavy weight can

get you shape HERE! ISin overall THE 2015 GYM GUIDE

AUGUST 2014

FREE

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HANDS ON! MSU handball coach Carl Valentino shares his secret to health

FEBRUARY 2015

www.healthyandfitmagazine.com SEPTEMBER 2014

THE 2015 RACE GUIDE IS HERE AND IT’S PACKED WITH

LOCAL

MARATHONS, HALF MARATHONS 10Ks, 5Ks and MUCH MORE!

ALSO INSIDE:

RUNNER’S SKIN

From raw to radiant skin: Here’s the answer

MAKE AN IMPACT

THE AREA’S BEST RUNNING GROUPS

Give back to your community and feel good about it

MID-MICHIGAN’S

Can’t sleep? It could be what you’re eating

AND HOW TO JOIN!

TOP EXPERTS AND GURUS GET YOU IN SHAPE!

SLEEP STEALERS

LUNCH

Tips for parents on how to keep kids’ lunches exciting for school

THE 2014 HEALTHY & FIT MAGAZINE EXPO

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HEALTHY JUNK FOOD?

How some foods labeled as junk can actually be OK

HEART SCARE

A first person account of a Haslett man’s brush with heart disease

FRESHMAN YEAR

ALSO INSIDE:

The early bird deadline is here!

DAYDREAMING? It’s OK! It’s actually good for you!

ANYTHING BUT SWEETS

Bring healthy food to your events this summer

How to survive and thrive!

BE FEARLESS

Neurofeedback can help getting over your fears

CHANGE IN THE AIR Advice on how to get ready for the autumn change

Healthy & Fit Expo

MIX IT UP!

It’s better to keep your kids in multiple sports

CARDIAC READINESS

Why schools should be prepared for sudden cardiac arrest

DEMOS

OUR E EMCE

KID TS EVEN

Magazine

SEPTEMBER 20 at the Lansing Center. Be there! It’s FREE!

GREATER LANSING EDITION • WELLNESS • FITNESS • NUTRITION • PREVENTION • LOCAL EXPERTS

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MARCH 2015

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IGNORE THE CORE? Not if you want to stay healthy and strong!

SHAKE THINGS UP? Your local fitness center offers plenty of fun classes

Denise Austin

Her running group is getting people into shape!

ALSO INSIDE:

ACTIVE KIDS Ideas on how to get your kids moving

EATING OUT WITH ALLERGIES Can it be done? With these tips it can!

INSIDE: THE 2015 RIDE GUIDE! Our list of triathlons, duathlons

and all kinds of cycling events!

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SHOULD YOU

Jamie Richardson

Her running group is getting people into shape!

LOVE YOUR

Jessica O’Brien

Fitness is a way of life for this Potterville resident

IF YOU LIKE TO

RUN READ THIS ISSUE

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MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

The early bird deadline is here!

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How to respond to others when their pet dies

READ OUR SPECIAL SERIES ABOUT SKIN CANCER ON PAGE 16! MORE TIPS ONLINE AT HealthyandFitMagazine.com

have for you.

Healthy & Fit

LOSING A PET

IT’S NATIONAL SKIN CANCER AWARENESS MONTH!

DE! INSIDE: THE 2014 RIDE GUI MICHIGAN’S OWN • WELLNESS • FITNESS • NUTRITION • PREVENTION • INTEGRATIVE MEDICINE

IRON ISSUES

Feeling tired? Could be iron deficiency anemia

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EATING HEALTHY AT HOME Cooking your own food is a smart choice!

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READY TO RUN?

Avoid injury and increase performance with these moves

HEALTH SECRETS Top tips to keep you healthy and feeling well

10 YEARS OF PUBLISHING: A LOOK BACK AT ALL OUR COVERS! Can’t sleep? It couldHealthy be what & Fit you’re Are youeating in the MICHIGAN’S OWN • WELLNESS

• FITNESS • NUTRITION

• PREVENTION • INTEGRATIVE

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MEDICINE

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October 2011

ZONE?

KRISTA RIED

Tips and secrets revealed by people living in the ‘blue zones’ 14

Ried, 39, of Mason, loves to stay active!

WAIT A MINUTE!

That’s all it takes for this month’s exercise ideas

STAY SHARP

Keep your mind active and fend off disease

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A healthy look at the versatile pumpkin

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Fitness

Ready to run outdoors?

Avoid injury and increase performance with these moves. by Justin Grinnell

he season is about to change in Michigan, for the better! For many, this means more outdoor activities and less being cooped up. For the avid runner, this means more opportunities to get outside and get your miles in. You are tired of running on the treadmill and maybe even tired of cross training. I get it: you live to run, and

Reverse lunge w/arms overhead Take a long stride backward and drop your back knee to the ground. Keep your arms straight above your head with good posture during the whole movement. Push through your heal back to the starting position.

Perform one round through all the exercises for optimal results. Exercise Reps/Time Couch Stretch Squat to Stand Reverse Lunge w/ Arms Overhead Hip Sequence Scapular Push-ups

Squat to stand Squat down and grasp your toes with your hands. Don’t just touch your toes; wrap your hands so that the tips of your shoes are in the palms of your hands. Stand up without shifting position. You’ll feel a deep stretch in your glutes and hamstrings. Hold the top position for a second, then drop back down into a deep squat position and repeat.

Scapular push-ups Get into a push-up position with your elbows locked out. Lower and raise your body by retracting and then rounding your shoulder blades. The full range of motion is only a few inches. 18

stretching and strength training may not be your favorites. You are aware of the many benefits that cross training offers, but want to take advantage of the precious spring and summer months. I have the solution for you: Perform this quick and effective movement routine to maintain flexibility and strength in the hips and upper spine, while increasing your performance and reducing the risk of injury.

1-minute each side 10 5 each side 1-minute each side 15

Couch stretch Back your right knee into the bottom of a wall and move your left leg into a lunge position, knee bent 90 degrees. Raise your torso and hold that position. Switch legs and repeat.

Hip sequence Assume a lunge position, right leg forward, with your right hand on your foot and your left hand on the floor. Push your right knee out as you rotate your body left. Now drive your hips back, straightening your right leg, switch legs and repeat.

Healthy & Fit • www.healthyandfitmagazine.com

APRIL 2015

Peak performance

ERFOR NP M TA

•T RAI

TES

E NC A

SPA R

Fitness

N NED • E

What it takes to be at the top of your game. by Joe Eisenmann, PhD

oaches and athletes aim to improve sports performance. But what factors influence performance? In most sports, performance has many dimensions. For example, a baseball player must be able to hit, field, throw, and run the bases. But why can some athletes run faster, throw harder, and play better than others? Peak performance is complex and a culmination of several factors (see graphic below) including age and experience, genetics, training, coaching, health status, the physiology of the athlete, mind set of the athlete, how the athlete performs the skill and moves (biomechanics), equipment, etc. There are some aspects of this model that can be controlled by the athlete or modified with training and other things that cannot be controlled (i.e., genetics, age, weather). It is important to note that this model involves a multi-disciplinary, integrated approach when training and caring for the athlete. Too often, the main focus is on training or strength and conditioning. And even within training, sometimes one aspect (strength training) receives more attention than another (speed,

Factors Affecting Peak Performance Age

Physiology/Biochemestry Psychology/Biomechanics

Genetics Training/ Coaching

The Athlete

Health status Injury/Fatigue/Diet/Drugs

Performance

Equipment/Field Conditions Weather condition/Game tactics

agility, joint stability and mobility, etc.). Within strength training alone, we often do not consider training unilaterally (single arm or leg) and bilaterally (both limbs) with lower and upper body, pushing and pulling vertically and horizontally, strengthening and stabilizing the core and also rotating or twisting. During periods of intense training and/or competition, if we do not give proper attention to recovery, sleep, and nutrition, then we will not realize optimal gains from training or peak performance. This is too often the case. Likewise, if we prepare ourselves physically (skill development, training, recovery and nutrition) but do not have good mental skills ( focus, positive self-talk, etc.), we also will not realize peak performance. Thus, we need to ‘put it all together’ (athletic health, skill development, physical training, recovery, nutrition, and mental skills) and have all the pieces of the puzzle fitting perfectly. If one piece is not fitting well, then peak performance and health will not be realized. Dr. Joe Eisenmann, PhD is a professor of pediatric exercise medicine within the MSU College of Osteopathic Medicine and the Director of Spartan Performance. To learn more about Spartan Performance visit SNAPP.msu.edu.

APRIL 2015

www.healthyandfitmagazine.com • Healthy & Fit

Health

Spine and musculoskeletal care

MSUâ&#x20AC;&#x2122;s Osteopathic Manipulative Medicine is here to help. by Lisa DeStefano, DO

he Osteopathic Manipulative Medicine clinic functions as a patientcentered home for spine and musculoskeletal care. We provide patient care services for those suffering from musculoskeletal and spine related disorders, which are amenable to non-surgical conservative care including osteopathic manipulative medicine. Spine-related and musculoskeletal disorders are among the most common, costly and disabling problems in Western society. Included in this group of conditions is back pain, neck pain, many types of headache, radiculopathy, and other symptoms directly related to the spine and joints. Virtually every human being is affected by this group of disorders at some time in life. The burden of spine-related and musculoskeletal

Our team has a long legacy and experience in effectively treating spine-related and musculoskeletal disorders. We take most insurances and provide services for patients of all ages. disorders on individuals and society is huge and growing rapidly. Most cases of spine-related and musculoskeletal disorders are multifactorial, involving somatic, neurophysiological and psychological processes that interact to produce the suffering

Healthy & Fit â&#x20AC;˘ www.healthyandfitmagazine.com

experienced by the patient. The management of patients with spine-related and musculoskeletal disorders requires a level of expertise that can respond to these challenges. The Osteopathic Manipulative Medicine clinic has combined a unique team of fully licensed and boarded physicians whose expertise is in the function of the bodyâ&#x20AC;&#x2122;s neuromusculoskeletal system. Our team has a long legacy and experience in effectively treating spine-related and musculoskeletal disorders. We take most insurances and provide services for patients of all ages.

Written by Lisa DeStefano, DO, Chairperson, Department of Osteopathic Manipulative Medicine at MSU College of Osteopathic Medicine.

APRIL 2015

Fitness

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Secrets for getting and staying fit The first five tips. by Jason McCammon Want to be successful in getting and staying in shape? Here are my top 10 secrets. This month we’ll feature tips 10 through 6. Next month: The top five! 10. Visual goal setting. You must have a map with destination points. Instead of just saying you want to “lose weight,” it’s much more effective to be specific. Such as, “I want to drop two sizes in two months.” Write this goal down so you can see it every day then visualize this new you. You must also have a solid, real, deep reason for why this goal is important to you. 9. Does the scale own you? The scale cannot measure how fit you truly are, how much muscle you carry and how beautiful you are inside or out. A healthier and more successful way to measure progress would be how many servings of vegetables you had today; how you feel in your clothes; how many times you exercised this week; were you a role model for your kids when you ate out last night. 8. Fit is a lifestyle. It is rare that you can be fit and eat poorly; never exercise and be healthy; only get a few hours of sleep per night yet expect to have energy the next day. You must examine all areas of your life and upgrade your choices in order to have success. Surround yourself with like minded people. Purge your pantry to make it easier to cook healthy meals. 7. Muscle is an ally. Muscle burns tons of calories both during exercise and at rest. Muscle gives you attractive curves and helps you have good posture. Muscle helps keep your blood sugar stable which in turn can help you avoid diseases like diabetes. Muscle provides the tension that strengthens your bones. You must lift weights relatively heavy for your ability in order to challenge your body to change. If you can do more than 12 reps, it’s too light and will do little good. 6. Get over the intimidation. Rather than randomly joining the nearest or cheapest gym, do some research and find a place that fits your personality and has the environment you are looking for. Price is less important than getting a good fit. In no time you will feel at home, create a new comfort zone and actually look forward to training. You will get the best results at facilities that offer a physical assessment and customized fitness solution as part of their memberships.

Jason McCammon, B.S., NFPT-CPT, is president of I.Q.FIT Fitness & Wellness Center. Contact him through iqfit.com

www.healthyandfitmagazine.com • Healthy & Fit

Looking forward to spring? Chart your path, now, for healthy, sexy skin. by Dr. Marcy Street

inally, it is April and the light at the end of the cold, dark tunnel is getting closer every day! This means a few things in the world of dermatology and aesthetics. It’s early spring and now is the time to plan a course of action for healthy, sexy skin in time for spring break, wedding season, graduation and all the exciting things the coming (and highly anticipated) season has in store. First things first, it’s time for laser. Your skin has been out of the sun all winter long and that’s perfect for starting laser treatments such as laser hair removal and laser resurfacing. Laser hair removal means less shaving, less irritation, fewer razor bumps, and more confidence on the beach. Laser resurfacing is another treatment to have if you’re struggling with acne scarring, fine lines, sun damage and less than perfect skin texture. If you start now, you may be able to fit in a few treatments before spring break. If you want up to 20 percent fat reduction, consider Coolsculpting. It is a non-invasive, painless treatment, and should be started a few months before

any big event as Coolsculpting takes three to four months to see the maximum fat reduction in the areas treated. This fat reduction technique is very popular among brides and grooms who are looking for something to help with any extra bulges, without breaking the bank and no down time. Coolsculpting is also great if you have been losing weight but have a few stubborn areas that have been resistant like the waist, thighs and sides. April is a great time to schedule that appointment to get your acne checked out. Think about all the senior pictures, wedding albums and Facebook posts where your skin will be seen up close and personal, in the months to come. There are so many acne treatment options available to fit every budget and level of severity these days. Sometimes just a refresher on home care and a new routine will be enough. Some patients require prescribed oral or topical medication or even a relaxing trip to the Doctor’s Approach Med Spa in Okemos for one of many acne treatment options, where you will see results. The sooner you start on a program tailored for your specific needs, the sooner you will

see smoother, healthier looking skin. Clear skin goes along with the healthy body that you have been working so hard to maintain! This season also brings up the ever important issue of protecting that beautiful skin. Your skin is a great investment! Do not skip the SPF! I recommend all skin types use sun protection of at least an SPF 30 all year but if you skipped winter, don’t wait any longer when it comes to sun safety. Not only are you protecting yourself from the risk of cancer but you’re also preserving younger looking skin. Did you know that the excess sun exposure damages healthy collagen and elastic tissue and will lead to early wrinkles and sagging? Keep this in mind when you are outside. All it takes is remembering to put it on 15-20 minutes before you go outside, and reapply every 1.5- 2 hours. April is a time of excitement, dreaming about the warmer months to come and planning for special occasions. Don’t forget to also plan for healthy, radiant skin too! Invest in yourself.

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Doctor’s Approach Dermatology is a well-established, complete care medical and surgical dermatology practice. The practice has been known for providing excellence in care for 20 years in mid-Michigan and has a significant number of patients from all over the Midwest region. The Doctor’s Approach mission is to provide the best in cutting edge, comprehensive care and services in a relaxing and nurturing environment. Dr. Marcy Street, medical director and founder, is a Mayo Clinic trained dermatologist and the only fellowship trained Mohs surgeon in the Lansing area.

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Cover

Our interview with Denise Austin Denise Austin shares fitness tips and details about her new plan.

enise Austin is a household name when it comes to fitness. The widely popular trainer has been on television for years, inspiring many to live a healthy and fit lifestyle with her ESPN show Getting Fit with Denise Austin, several tapes and DVDs. At 58, she shows no sign of slowing down. She just released her latest program, the 10 Week, 360° Plan. She recently spoke with Healthy & Fit Magazine Publisher Tim Kissman about her new program, and her outlook on the fitness industry. Highlights of that conversation follow. What kind of changes have you seen

in the fitness industry? This business has changed with social media and the Internet. Everything is now online, usually available on any screen. That’s the biggest change since DVDs came out. With a daughter in college, I’m in tune with social media. It’s fun to be able to use that medium. I like it. It’s more instant. I used to try things out on TV to find new content for the next DVD or video. I’d try a Pilates

move and I’d get letters that the audience wants more Pilates, but it would take time. It’s a whole new show now. I don’t have to wait a couple months. It’s live and real time, so it’s exciting. For me, it’s a lot more work on a daily basis, but that’s OK. I’m constantly on Facebook and Twitter, talking to my fans and the users of my program. How do you keep it fresh? I travel all over the country. I don’t live in just one place; I live on both coasts. The travel keeps me fresh. I’m always a learner; always asking the top doctors about health. I’m a very curious person. I ask the top professionals in the top fields questions about health, to stay on top of current knowledge. It’s truly my mission to weed out junk and give my audience honest information.

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Boomers

Creating adaptive competence Stay healthy and age successfully. by Tom Matt

ne of the most exciting goals I have in my work and daily thoughts is achieving a full life that has reasonable, if not, plentiful energy. The aging trend has unfortunately been a physical decline leading to progressive disability and dependence. Successful aging is how we will create our personal adaptive competencies. How well we do this is defined by avoiding or delaying chronic diseases. This is the challenge we all face in the 21st century. Approximately 90 million people suffer from chronic disease, and among the Medicare population (65 and older)nine out of ten deaths are associated with nine chronic illnesses. Those illnesses are congestive heart failure, chronic lung disease, cancer, coronary artery disease, renal failure, peripheral vascular disease, diabetes, chronic liver disease, and dementia. Patients with chronic illness in their last two years of life account for about 32 percent of total Medicare spending, with

“Adaptive competence is a generalized capacity to respond with resilience to challenges arising from one’s body, mind and environment” - Rowe & Kahn

much of it going toward physician and hospital fees (Medicare Part A and Part B) associated with repeated hospitalizations. This is an unsustainable model and we have an obligation to ourselves and the generations that follow us to create a better game plan. Succumbing to a slow spiral of dependency, becoming a burden on society is not what anyone desires. The number of Americans 65 and older today is approximately 43 million. By 2050 that number could be 108 million. Creating a new paradigm where no citizen is marginalized, where ageism is nonexistent will take incremental

change. It all comes down to daily behavior and choices. Deciding to live better is the way to gain better odds. Here are some tips • Manage and understand stress • Never ignore a symptom • Eat more whole foods • Improve your sleep habits • Take vacations • Stay connected • Become less sedentary • Play more and have fun • Ignite Your Life

Tom Matt is the host of the ‘Boomers Rock’ radio talk show. He holds Bachelors and Masters degrees from Michigan State University, is a certified personal trainer, a fitness nutrition, senior fitness and weight loss specialist from the National Academy of Sports Management. He has authored three books including his latest “Attracting Abundance.” For more information please visit his website at www.boomersrock.us

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Participation: A 45 minute orientation session at MSU, to walk for exercise at a moderate pace with the iPhone app outside whenever and wherever you want over 3 weeks, and a 20 minute debriefing meeting at the end of 3 weeks. You’ll complete email and phone-based surveys throughout the study. You must walk for exercise (i.e. not just for leisure or to get from one point to the next) at least 3 days out of the 7 days in each week of the study period. Participants will receive $30 after completing the 3 week study. You may also keep an iPhone soft case with hand strap that will be provided for use during the study. Men and women, ages 25-55 healthy enough for regular physical activity can participate. Men over the age of 45 will require physician’s approval prior to enrolling. Participants must own an Apple iPhone, either models: 4S, 5, 5C, 5S, or 6. The app will be removed from your phone after completion of the research study period. You will be required to upgrade to the most recent Apple iPhone operating system before the app can be loaded onto your phone.

MSU Department of Kinesiology - IM Sports Circle Contact: Stephen Samendinger for questions: samendin@msu.edu. Select “BOOST Walk Study” when scheduling your session online:

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www.healthyandfitmagazine.com • Healthy & Fit

Cover

Meet McKenna Root

The Dow High School senior has big plans on the court. by Jasmine Humes

ach year Midland, Michigan is home to an event that attracts women from all over the globe to compete for the chance to win $100,000. Sports enthusiasts and athletes gather to watch international and local competitors participate in an event that is the only one of its kind. Which sport would attract 15,000 fans, hosting top prodigies in the game, holding the honor of being the first and only $100,000 event? Tennis. On February 1-8, 2015, 60 women came to the Greater Midland Tennis Center hailing from Taipei, USA, Germany, Bulgaria, France, Czech Republic, Romania, and The Netherlands to compete at the Dow Corning Tennis Classic. Among those competing at this grand event was an 18 year old Dow High School senior: McKenna Root. This young, remarkable tennis star has been playing tennis for 14 years. Root’s parents introduced her to tennis when she was four years old by taking her to a free tennis class at the tennis center. At that early age, the coach noticed her natural swing. There was no turning back from there; she and tennis became inseparable. At the age of 11, she endured her worst and possibly scariest moment on the court: She tore the satorious muscle in her right leg during a match after she fell to the ground and was not able to walk. Because she and tennis are inseparable, she did not let that stop her. Post injury, she experienced her best moment on the court: She won her first national tournament, indicating that she came back stronger than ever after her injury. Asked about her experience competing at the Dow Corning Tennis Classis, McKenna replied, “I love playing in front of crowds so being able to play singles on the first court and then doubles on center court was an amazing experience. Having the whole community there watching you is a very rewarding feeling. All of the support they gave and always give me makes me realize what an outstanding community we have.” Competing at the Dow Corning Tennis Classic was just the beginning for her and a great learning experience. Competing at this level with other professional athletes taught her more

“I Iove playing in front of crowds so being able to play singles on the first court, and then doubles on center court was an amazing experience. Having the whole community there watching you is a very rewarding feeling.” - McKenna Root

about her doubles game and what it takes to get to the next level. What is the next level for McKenna Root? Root has verbally committed to a full ride scholarship to play Division 1 tennis at the University of Alabama Birmingham. After overcoming many obstacles in her career, including injuries and not knowing if she would ever be able to play at her highest level again, this full ride scholarship proves that hard work and dedication pays off in the end. Until she goes to college, she will continue to play high school tennis at Dow High School, go to Athletic Republic, attend PIYO and spin classes for off court training which will improve her on court abilities, improve her strength, flexibility and stamina. Aside

Healthy & Fit • www.healthyandfitmagazine.com

from school work and tennis, she also spends time coaching kids, going on adventures and road trips with her friends, and simply hanging out with her family and friends. What are we to expect from McKenna in the future? “In the future, I plan on going to med school to become an osteopathic doctor in sports medicine. I would also love to always continue teaching tennis and playing for as long as I can. Hopefully you’ll be seeing a lot of success from me as a college athlete starting in the fall.” Written by Jasmine Humes. ABBRx Team Member. Marketing Manager for ABBRx and Healthy & Fit Magazine GLBR Edition. Jasmine can be reached at jasmine@abbrx.com.

APRIL 2015

Fitness

Burn some fat!

Try this five-plus day split workout. by Kristin Berard

or all workouts, please choose a weight that is heavy enough where you start to struggle at about 70-80 percent of your completed reps and where you have a hard time completing the final rep of each set Try this workout for four to six weeks by changing up the rest period, number of reps, number of sets, or add in drop sets or rest pause for the final set of each exercise, every week Complete the following 5+1 sessions within a 7 day period in conjunction with desired cardio or HIIT (High Intensity Interval Training) sessions. Try not to include cardio sessions on leg focused days. Weight training should always be completed prior to a cardio session, but they are best done at separate times of the day. Day 1: legs with quad focus • Leg Extensions- 5 sets of 21 reps (7 each ½ up/½ down/full), 10 sec rest • *Superset Leg Extensions: 5 sets of 10 reps, 60 sec rest • Box Squats 5 sets of 8 reps, 40 sec rest • Smith Machine Front Squat 4 sets of 10 reps, 40 sec rest • Leg Press 3 sets of 15 reps, 40 sec rest • Body Weight Walking Lunge 3 sets of 20 reps, 10 sec rest • *Superset Body Weight : Walking ½ Lunge- 3 sets of 20 reps, 60 sec rest • Lying Leg Curls 4 sets of 12 reps, 10 sec rest • Lunge to Step Up 4 sets of 8 reps each side, 60 sec rest • Leg Extensions 4 sets of 15 reps, 40 sec rest Day 2: shoulders and abs • Rope Face Pull 5 sets of 10 reps, 40 sec rest • Cable Reverse Fly 3 sets of 12 reps, 40 sec rest • Dumbbell Lateral Raises 3 sets of 100 reps(up weight every 10 reps, descend in the middle), 120 sec rest • Dumbbell Shoulder Press 4 sets of 12 reps, 40 sec rest • Front Raise on Incline(pinkies up) APRIL 2015

4 sets of 10 reps, 40 sec rest • Decline Bench Windshield Wipers 3 sets of 10 reps, 15 sec rest • Twisting Sit up on a Decline Bench 3 sets of 12 reps, 15 sec rest • Cable Oblique Twist 3 sets of 12 reps, 15 sec rest • Standing Weighted Single Leg Oblique Crunch 3 sets of 10 reps (each side), 40 sec rest Day 3: chest and arms • Barbell Bench Press 5 sets of 5 reps, 50 sec rest • Barbell Incline Bench Press 5 sets of 6 reps, 50 sec rest • Leverage Decline Chest Press 4 sets of 10 reps, 50 sec rest • Standing Straight Up Cable Fly 3 sets of 12 reps, 50 sec rest • Cable Fly High, Level, Low 3 sets of 21 reps (7each), 50 sec rest • Cable Incline Fly 3 sets of 8reps, 50 sec rest • Cable Standing Press 3 sets of 15 reps, 50 sec rest • Barbell Curl 4 sets of 10, 10 sec rest • *Superset Standing Bent Over One Arm Dumbbell Triceps extension| 4 sets of 10, 60 rest • Hammer Curl with Rope 4 sets of 12, 10 sec rest • *Superset Triceps Pushdown with Rope- 4 sets of 12, 60 rest Day 4: legs with hamstring and glute focus • Seated One Leg Curl 5 sets of 8 reps, 10 sec rest • *Superset Seated Leg Curl 5 sets of 10 reps, 60 sec rest • Reverse Hack Squat 4 sets of 8 reps, 60 sec rest • Dumbbell Stiff Legged Deadlift 5 sets of 6 reps, 10 sec rest • *Superset Goblet Squat 5 sets of 8 reps, 60 sec rest • Plié Squat 4 sets of 12 reps, 10 sec rest • *Standing Leg Curl 4 sets of 8 reps, 60 sec rest • Barbell Glute Bridge 3 sets of 12 reps, 10 sec rest • *Superset Dumbbell Hamstring Curl- 3 sets of 15 reps, 60 sec rest • Stair Climb Calves

3 sets of 50 reps, 10 sec rest • *Superset- Sumo Squat Jumps- 3 sets of 12 reps, 60 sec rest Day 5: back and abs • Pull Ups 5 sets of 5 reps, 45 sec rest • Dumbbell Lying Pull Over 4 sets of 15 reps, 30 sec rest • Barbell Reverse Grip Bent Over Row- 5 sets of 10 reps, 45 sec rest • One Arm Dumbbell Row 5 sets of 10 reps, 30 sec rest • Seated Cable Crossover Lat Pull- down- 4 sets of 12 reps, 30 sec rest • Elevated Cable Rows 5 sets of 15 reps, 10 sec rest • *Superset Hanging Leg Raises 5 sets of 8 reps, 60 sec rest • Straight Arm Push Down 4 sets of 15 reps, 10 rest • *Superset Rope Crunch 4 sets of 12 reps, 60 sec rest • Seated Behind the Neck Pull-down 4 sets of 12 reps, 45 sec rest Day 6: optional field day • Do all exercises with a 60 sec Fast Run(treadmill or field) in between after rest • Prowler Plate Push- 3 x 25 yrds 30 sec rest • Wall Balls 25 reps, 30 sec rest • Ladder Skips Side to Side 2 x down and back, 30 sec rest • Pull-ups 12 reps, 60 sec rest • Farmer Walk 2x40 steps, 60 sec rest • Barbell Walking Lunge 40 reps, 60 sec rest • Toes to Bar 20 reps, 60 sec rest • Push-up 30 reps, 60 rest • Double Unders 50 reps, 60 sec rest • Row 500 meters Kristin Berard is the editor of the Great Lakes Bay Region edition of Healthy & Fit Magazine.

www.healthyandfitmagazine.com • Healthy & Fit

Swimming

Cadence is king

Finding new speed for your swim. by Steve Grant

wimming fast. We dream of it, and some do it. But how? You’ve read the books, watched the videos, and attended numerous swim sessions. By now you have a pretty good grasp on swimming and it’s technique; however, something has happened, you’ve plateaued. You train, and train some more, but little has changed. What’s going on? You may be missing the key to swim speed, the two pronged approach to understanding and visualizing how to develop elite speed:

rate focuses more on the amount of time it takes for your arm to complete an entire revolution. As in cycling and running, the more revolutions or steps you take, times the distance travelled, determines your overall speed. Stroke rate alone, can inherently create a “speed buster,” in the form of stroke length

Overtraining stroke length One of the problems of overtraining stroke length is developing an overglide. An overglide will increase distance per stroke (DPS) and achieve a very low stroke count per length, which seems great, but it comes at cost time. The cost is deceleration, pause and sink. Hanging on to the glide will reduce the stroke count, but the swimmer will experience an appreciable lag in the stroke rate and a plateauing or decrease in overall performance time. The second part of the key is “lag in stroke rate.” Stroke rate The stroke rate is the number of times your hands enter the water per minute. This can also be referred to as cycle rate. However, cycle

Tempo training with a metronome. This is another method that will assist in decreasing your SWOLF score and increasing your stroke rate. The metronome allows the swimmer to follow along to an audible beeping tempo. All you need to do is: 1. Find your base stroke rate 2. Find your SWOLF score 3. Slowly increase tempo stroke rate while maintaining and improving your SL

Speed = Stroke Length x Stroke Rate Stroke length The stroke length (SL) of your swim is a combination of the effective length of your arm span and the potential force. Increasing the amount of force you apply to the water (so long as it is directed in the right direction), combined with the length of your arm, will increase your stroke length. This will result in fewer strokes per length of the pool. Most of us have engaged in the on going practice of reducing our strokes per length of the pool. This is a pretty good way to improve your economy and efficiency through the water, and most will see improvements in performance with this method if their stroke is rather inefficient to begin with. But there is a hidden “speed buster” to over developing the stroke length: overgliding.

5. Train to decrease your SWOLF score by maximizing SL and increasing SR

shortening. As the rate increases the swimmer has a tendency to sacrifice SL for rate.

Power cadence profile This is the best test available. You will need to find a coach in your area that can perform this test. The purpose of a cadence profile is to determine, not only your current base stroke rate, but it will also demonstrate where your stroke becomes inefficient at multiple speeds.

Putting it all together Swim speed is a combination of stroke length (SL) and stroke (SR). A sustainable, maximum union between SL and SR. The two pronged approach is a way to look at developing your swim speed. You will need to develop your maximum sustainable stroke length and stroke rate. So where to begin?

1. This test needs to be done by a coach 2. It is the most detailed and descriptive test 3. The swimmer trains with a metronome 4. The swimmer uses three different stroke rates to develop proficiency at all paces

Things to try • Lower your SWOLF score • Learn to use a tempo trainer • Have complete Cadence Power

As with all things it takes practice, but with time you will find your optimum mix. As you improve your conditioning and your technique, you may find your distance per stroke (DPS) changing; if it is a positive change, then it is usually a good one, indicating that you are getting more out of each stroke. Just make sure you don’t trade DPS for speed. How will you know when you are getting there? When your stroke count decreases, your stroke rate increases, your times decrease, and your sustainable effort decreases or stays the same. Happy swimming.

Profile done SWOLF (Swimming Golf), as in golf, the objective is to obtain the lowest score. In SWOLF you want to obtain the lowest combined stroke count and time over a given distance. Here’s an example: A 50m swim produces a stroke count of 50 and a time of 50 seconds. The SWOLF score is 100. Your goal would be to reduce that score. The following steps will produce the best results. 1. Develop good form and technique first 2. Work on decreasing strokes per length, without overgliding 3. Establish a base SWOLF score 4. Increase distance per stroke, without overgliding

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Steve Grant is the owner and founder of Rum Doodle Racing. He is a trained cardiovascular perfusionist and level II certified Masters swim instructor. He can be reached at www.rumdoodleracing.com or rumdoodleracing@gmail.com

APRIL 2015

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Ingredients: • 1.5lb shredded chicken (make extra for leftovers for another shredded chicken meal) • Optional ½ package of no sugar added fajita seasoning • 2 cups cooked brown rice • 1 large package of romaine lettuce, chopped • 2 Haas avocados diced • Chili powder to taste • Fresh salsa ingredients • 1 medium onion finely chopped • 9 Roma tomatoes chopped • 2 colored peppers finely chopped • 1/3c finely chopped fresh cilantro • 2 limes juiced • 1 jalapeno finely chopped • Salt and pepper to taste Directions: Slow cook chicken for 4-5 hours in water and optional seasoning on low, and shred. Mix all salsa ingredients together in a bowl. Start layering in a large bowl or plate, splitting evenly, lettuce, rice, chili powder to taste(1 tsp-1/2tbsp is best), chicken, salsa and avocado. Cal- 349/37c/13f/27p

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www.healthyandfitmagazine.com • Healthy & Fit

Fit Bits

Dirty dozen

27thth Annual 27 Annual

Mason State Bank Mason State Bank 5K Run/Walk 5K Run/Walk

Pesticides and foods. by Lisa Marie Metzler The Environmental Working Group has published their Dirty Dozen (plus two). These produce items contain the most pesticide residue: Apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, snap peas (imported), potatoes, hot peppers and kale/collard greens. If at all possible, choose organic when buying these foods. It may be prudent to buy into a food co-op. You’ll know how the food is grown, support local agriculture and save cash. Visit localharvest.org or coopdirectory.org for more information. Now, for the good news. The Clean 15 list contains produce that are least likely to hold pesticide residue: Avocados, sweet corn, pineapples, cabbage, sweet peas ( frozen), onions, asparagus, mangoes, papaya, kiwi, eggplant, grapefruit, cantaloupe, cauliflower and sweet potatoes.

Friday, May 1, 2015 • 7 pm • 7 pm Friday, 1, 2015 Ingham CountyMay Courthouse, downtown Mason Fun for the whole family! Ingham County Courthouse, downtown Mason Fun for the whole family! Register today! www.masonstate.com Register today! For information, call 517.676.0500. www.masonstate.com

Early registration fees: For information, call 517.676.0500. $25—5K Run/Walk Early registration $10—Kids’ Bulldog fees: Run $25—5KBulldog Run/Walk $10—Kids’ Dash $10—Kids’ Bulldog Run $10—Kids’ Dash This event is partBulldog of the Playmakers Race Series, is endorsed by the Governor’s Council on Physical This event of theBridge Playmakers Race Series, Fitness, andisapart Mackinac Run Qualifier race. is endorsed by the Governor’s Council on Physical Fitness, and a Mackinac Bridge Run Qualifier race.

100% of net proceeds to benefit Mason Public Schools

Michigan Shores Mini or 5K run 100% of net proceeds to benefit Mason Public Schools

New Buffalo, MI • 7 AM • Sunday May 17

Come; join us for this inaugural, scenic half marathon in beautiful New Buffalo, Michigan. This out and back course takes you along the shores of Lake Michigan, through the streets of New Buffalo and Chickaming Township. The race starts near the lighthouse, and takes you through the beautiful lake house streets until you reach the turn-around and head back to the finish line. The course is flat and pretty fast. If you don’t want to do the half marathon, we encourage you to enter our 5K. Funds raised will go towards a cure for diabetes as well as the New Buffalo K-9 UNIT.

runsignup.com/Race/MI/NewBuffalo/MichiganShoresMinior5krun

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