Great Lakes Bay Region Edition

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

Healthy & Fit www.healthyandfitmagazine.com

MARCH 2015

BIKE BUDS

Cyclists Bob Miller, Alicia Trevino and Jeff Adamcik; ready for a new local season in the region

LOVE YOUR BIKE

It’s easy to stay in shape when you find your passion

HIP PAIN?

Active Release Techniques may help the problem

BOB MILLERvet, 27,

ALSO INSIDE:

TRI TO FINISH

Great Lakes Bay Region events for the whole family

NATURAL & FIT DAY!

Learn more about ABBRx’s big day set for March 21

!

E D I U G E D I R 5 INSIDE: THE 201 nds of cycling events! ki l al d an s on hl at du , ns lo Our list of triath

Let Us Host Your Event In GREATER LANSING! From premier sports venues to great lodging, dining and shopping, Greater Lansing is the winning choice for your next sports event.

Combine that with the support and partnership of the Greater Lansing Sports Authority and you’ve got a gold medal event - everytime!

NOW PLAYING! Check out these events currently hosted in Greater Lansing!

USA Archery Indoor Nationals March 7-8th, 2015 Demmer Center MAHA Girls Tier III Hockey State Tournament March 13-15th, 2015 The Summit Sports & Ice Complex MHSAA Girls & Boys Basketball Semi-Finals and Finals Girls - March 19-21st, 2015 Boys - March 26-28th, 2015 The Breslin Center Girls Tier II USA Hockey Nationals March 26-30th, 2015 Suburban Ice and The Summit Sports & Ice Complex

517-377-1411 www.lansingsports.org

CONTACT US TODAY! Event Development Tournament Planning Free Services

TRI TO FINISH is a race management company specializing in triathlon and run/walk events that is based right here in the Great Lakes Bay Area!

Our staff is passionate about health and fitness and we are excited about our expanded offering of race events for 2015.

Whether you are an avid runner and/or multisport athlete or just getting started, we have events that you will love - with cool event t-shirts, medals, professional timing and awards!

The season begins in March. Check us out!

Does your company have an employee wellness program?

Contact us at info@tritoďŹ nish.com for information about a unique opportunity to incentivize your employees to embrace wellness and new challenges by competing in some of over 20 available TRI TO FINISH events in 2015!

www.

.com

MARCH

Healthy & Fit Magazine

MARCH 2015 VOLUME 10: NO 12

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

16

The Ride Guide

Here’s our list of triathlons, duathlons and cycling events.

8

10

21

23

PUBLISHER’S PERSPECTIVE 6 COVER PHOTO BY ERICA SPENCER

8 10 12 13 14 15 4

Active release techniques

Address soft tissue problems to heal your body.

Success!

Lacey Thompson, 32, has lost 27 pounds and has a new lease at life.

Polishing problems

Does tooth polishing do more harm than good?

Thinking of a second home?

Tips to get you ready for the purchase.

Take care of your blood sugar levels

Damage is done at the cellular level.

Shake things up!

Your local fitness center offers plenty of fun classes.

Healthy & Fit • www.healthyandfitmagazine.com

18 20 24 25 26 28

Improve your swimming

Building a core is key to faster triathlon times.

Does your bike fit?

Make sure your bike fits correctly before heading out this spring.

Screening for prostate cancer From raw to radiant skin: Here’s the answer.

Train your core

Want better times and less injuries; then strengthen that core!

Cycling is their passon

Try to keep up with these Great Lakes Bay Region cyclists (if you can)!

On your mark, get set, go!

Why you should fall in love with your bike.

MARCH 2015

8am 9:30am 9am-7pm 10am

DFAC ROAR NATURAL BODYBUILDING COMPETITION Prejudging 12pm and Night Show 6pm

A TITLE OF

PUBLISHER PERSPECTIVE

BY TIM KISSMAN

tim@healthyandfitmagazine.com

The Great Lakes Bay Region Healthy & Fit is here!

T

he April issue of Healthy & Fit Magazine will begin our 11th year of publication. On the eve of our 10 year anniversary issue, we have news that is equally exciting. Beginning this month, we will be publishing a second magazine. That’s right. There will now be two different editions of Healthy & Fit Magazine available to the public.

The new edition is called the Great Lakes Bay Region Edition of Healthy & Fit Magazine.

We’re proud to announce Jeff and Kristin Berard, of Midland, will partner with us at the helm of this exciting new venture.

If there’s a more active couple that would be a perfect fit for publishing a new edition of Healthy & Fit, we’d like to meet them. No really. We would. It would be hard to compare to the Berards.

Kristin, who has worked closely with us developing this first issue, lives and breathes health and fitness. She’s the owner of ABBRx, a company that houses several services and programs, including a fitness studio, nutritional counseling and personal training, among others. Kristin is a natural fit competitor and DFAC Figure Pro, and Michigan DFAC Bodybuilding Promoter.

Her business is located in the same building as her husband Jeff ’s chiropractic practice. Jeff is the owner of Midland Chiropractic and Sports Rehab. It’s a state-of-art facility that caters to all walks of life, as well as athletes. That makes a lot of sense, because Jeff is an active triathlete.

The Great Lakes Bay Region edition will be based out of Midland and will reach into Mt. Pleasant and Saginaw, spotlighting many of the great features that Healthy & Fit Magazine is known for. Each issue will continue to highlight local personalities with stories about someone who found a way to live a healthier lifestyle, or a local expert helping to inspire fitness.

The Healthy & Fit Magazine brand continues to grow. We’re always looking for partners to help distribute, support or be featured in the magazine. Visit our website at healthyandfitmagazine.com to learn where you can pick up an issue of the Great Lakes Bay Region and Greater Lansing editions of the magazine. We thank our advertisers, who are local businesses, like us, and encourage others to help support our mission.

Welcome to the family Berards. We wish you the best and encourage anyone in either distribution area, greater Lansing or Midland, to pick up an issue of Healthy & Fit Magazine and take those first steps to a healthier lifestyle. You’re worth it!

Enjoy the issue!

6

Healthy & Fit • www.healthyandfitmagazine.com

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

PUBLISHER AND EDITOR Tim Kissman ADVERTISING Kathy Kissman CONTRIBUTERS 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.

MARCH 2015

2655 East Grand River East Lansing, MI 48823

A.

517.708.8828

mystateoffitness.com

Better. faster. stronger.

Sports Performance Academy

(13-19 yrs old)

$179 per month for 1 month auto renew membership Includes UNLIMITED ACADEMY SESSIONS per month plus our All Access membership

PROGRAM HIGHLIGHTS Speed: acceleration, deceleration, linear and lateral movement techniques, running mechanics, footwork.

Explosive Power: olympic lifting, plyometrics, medicine ball work, jumping and landing techniques.

Conditioning: game ready preparation for all athletes, overall improved cardiovascular function.

Flexibility: myofascial release (foam rolling), various forms of stretching, muscle activation.

Injury Reduction: identify and correct muscle imbalances, balance and stabilization.

Nutrition Education: lessons, tips and advice.

Please see our website for more information

Health

Active release techniques

Address soft tissue problems to help heal your body. by Dr. Jeff Berard

A

new and highly successful hands-on treatment method, A.R.T. (Active Release Techniques) is meant to address problems in the soft tissues of the body including muscles, ligaments, fascia, and nerves. It is especially beneficial in dealing with hip injuries because it is designed to locate and treat scar tissue adhesions that accumulate in the muscles and surrounding soft tissues. By locating and treating the soft-tissue adhesions with A.R.T., the practitioner is able to: 1) break up restrictive adhesions, 2) reinstate normal tissue flexibility and movement, and 3) fully restore flexibility, balance and stability to the injured area and the entire hip.

As a side note, practitioners often misdiagnose hip pain as a low back condition. Unfortunately, with this situation being as common as it is, the problematic area, the hip, goes completely untreated.

So what exactly is A.R.T.?

You can think of A.R.T. treatment as a type of active or participatory massage.

The practitioner will first shorten the muscle, tendon, or ligament, and then apply a very specific pressure with their hands as you, the patient, will actively stretch and lengthen the tissue.

As the tissue lengthens, the practitioner is able to assess the texture and tension of the muscle to determine if the tissue is healthy or contains scare tissue that needs further treatment.

When scar tissue adhesions are felt, the amount and direction of tension can be modified to treat the problematic area. In this sense, each treatment is also an assessment of the health of the area as we are able to feel specifically where the problem is occurring.

An additional benefit of A.R.T. is that it allows us to further assess and correct problems in other areas of the kinetic chain, as well as the site of the pain.

These areas are associated with movement compensations, and are often contributing factors to the problem. This ensures that all the soft tissues that have become dysfunctional

8

and are contributing to the specific injury are addressed, even if they have not yet developed pain of their own.

What can I expect?

One of the best features of A.R.T. is how fast it can get results. From my experience, the majority of hip injuries respond very well to A.R.T. treatment, especially when combined with home stretching and strengthening exercises.

Although each case is unique and there are several factors that determine the length of time required to fully resolve each condition, we usually find a significant improvement can be gained in just four to six treatments.

These results are the main reason that many elite athletes and professional sport teams have A.R.T. practitioners on staff, and why A.R.T. is an integral part of the IRONMAN Triathlon series.

Healthy & Fit • www.healthyandfitmagazine.com

Am I an A.R.T. candidate? The number of patients being treated with, and hearing about A.R.T. in the Great Lakes Bay Region is growing, and the results are exceptional. Keep in mind that this type of treatment, though utilized by some of the best athletes in the world, is not JUST for athletes; most people can benefit from A.R.T. treatments.

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.

MARCH 2015

VISIT OUR LOTS FOR THESE GREAT DEALS AND MANY MORE!

2008 Chevrolet Malibu LT2 4 Cylinder Engines Traction Control $8,900 2007 Ford Edge SE V6 Engine, Front and Rear AC

$8,900

2008 Chevrolet Silverado Ext Cab 4x4, AutoTrac 4WD

$19,900

2006 Buick LaCrosse CXS, V6, Leather Heated Seats,

$9,100

OUR BEST PRICE WITH OUR TOP-NOTCH SERVICE GUARANTEE! 2006 BUICK LaCROSSE $9,100

CALL (517) 676-1011

Automotive

ndrews

Sales & Service • Mason, MI

WE INVITE YOU TO SEE THE DIFFERENCE AND PURCHASE YOUR NEXT CAR AT ANDREWS AUTOMOTIVE. WE’RE A HOMETOWN DEALER WHO KNOWS HOW TO TREAT CUSTOMERS RIGHT ... AND SAVE MONEY!

IN MASON:

IN HOUGHTON LAKE:

711 North Cedar Street

2121 W Houghton Lake Dr.

Mason, MI 48854 Houghton Lake, MI 48629 VISIT ANDREWSAUTOMOTIVE.COM (989) 202-4642

Success!

Lacey Thompson

Three kids in three years took its toll on Lacey Thompson. At 32, the mother of three realized she had just enough time to take care of her kids and not much else. As a result her health suffered. Not liking the way she was feeling, much less the way she looked, Lacey, who is the events manager at the HBA of Greater Lansing and a Beachbody coach, decided to take action. Here’s her story: Why did you decide you needed to become healthier. I couldn’t drop the

weight I gained from my last pregnancy (Sadie is 15 months old). I tried everything and it wasn’t coming off as easy as it did in the past with my previous pregnancies. I was not happy and hated my appearance. I was missing making more memories with my kids because of my weight.

Lacey ThompsonBefore: 180 lbs After: 153 lbs Height: 5’7”

What did you do? I joined Beachbody.

I had a friend that had awesome results and thought, what the heck?

Why not? I tried everything else.

Within the first 21 days I lost 22 lbs and 19.5 inches which gave me the kick start I needed. The results were unbelievable so I decided to start coaching (selling) Beachbody.

What kind of challenges did you face during this time? Time. Time was

not on my side. I have 3 kids ages 4, 2½ and 1½. I needed something that didn’t require a lot of time. I work a full time job and my husband works an opposite shift to mine. So I really needed something quick that was going to work. I also needed to get rid of a lot of unhealthy food at my house. I found we have lots of gold fish crackers and cookies.

Photo courtesy of Jim Schuon Photographer

How is your diet now compared to what it was? I actually eat more food now

than I did before. I eat healthier food.

I know exactly how many fruits, veggies, proteins, to eat a day. At the end of the day I find myself not being able to eat all the food.

Is it easier to keep up with your kids? I have so much more energy now that I lost the weight. I can run without getting out of breath and I’m not exhausted when I get home from work.

What are your workouts like now? My workouts are only 30 minutes a day for seven days. That’s it. That’s all I have time for.

10

Future goals? My future goals are

to lose another 20 pounds and to participate in a mud runner and pack my two piece bathing suit for the next vacation.

Advice for others? The hardest part

is the first day. Once you set your mind to eating healthy and exercising all things are possible. I never liked working out at the gym and being at my own house is my comfort zone.

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

MARCH 2015

REGISTER TODAY! *Ĵ/*[Ĵ222Y&*( )($ #$" )Y*-"

# Ĵ 0. )Ĵ YĴ *( )Ĵ Ĵ!*-Ĵ/# Ĵ 0- Ĵ -$ .Ĵ$.Ĵ0)$,0 Ĵ$)Ĵ/# Ĵ! /Ĵ/# /Ĵ766MĴ*!Ĵ/# Ĵ ) /Ĵ+-* .Ĵ - Ĵ ''* / Ĵ/*Ĵ*0-Ĵ($..$*)YĴ><Ĵ+ - )/Ĵ*!Ĵ/# Ĵ) /Ĵ$) *( Ĵ./ 4.Ĵ $)Ĵ*0-Ĵ *((0)$/$ .Ĵ/*Ĵ# '+Ĵ!0) Ĵ'* 'Ĵ+-*"- (.Ĵ*Ì -$)"Ĵ - ./Ĵ# '/#Ĵ 0 /$*)Ĵ ) Ĵ - ./Ĵ ) -Ĵ. - )$)"Ĵ ) Ĵ/- /( )/YĴ # Ĵ- ( $)$)"Ĵ8<Ĵ+ - )/Ĵ*!Ĵ/# Ĵ) /Ĵ $) *( Ĵ.0++*-/.Ĵ 0//$)"n " Ĵ) /$*) 'Ĵ - ./Ĵ ) -Ĵ- . - #Y

4.26.15

5.17.15

9.19.15

www.komenmichigan.org • 616.752.8262

Teeth

Down the hatch!

The sobering truth about alcohol and the mouth. by Dr. Susan Maples

O

“

ver the lips, past the gums, look out stomach, here it comes!” Turns out it’s not quite that simple. Alcohol hits the lips, tongue, gums, and wet skin (mucosa) of the mouth on its way to the upper throat (pharynx), food pipe (esophagus) and voice box (larynx). It causes irritation to everything it touches, which is why alcohol increases the risk of cancers in ALL these locations.

According to the American Cancer Society, adding heavy alcohol to tobacco consumption and you more than double the trouble. In fact, those who smoke and drink have a 15 times greater risk of developing oral cancer than those who don’t. This combo is the primary risk factor for approximately 75 percent of mouth cancers in the U.S. Alcohol is the favorite mood-altering drug in the U.S.—some 44 percent of us over 18 have downed at least 12 drinks

12

“[Alcohol] causes irritation to everything it touches.” last year, and even those of us who drink in moderation (defined as two drinks a day for a man and 1 for a woman) are at greater risk for all alcohol’s ill effects, including undermining your oral health. The issue: Alcohol, even beer, contains sugar—and like every other kind of sugar, when it feeds the acid-producing cavity bacteria, it can destroy teeth just like soda.

Speaking of soda, we often add it and other acidic mixers to hard liquor and we get a double whammy. To make matters worse, alcohol dries out your mouth disabling the saliva from protecting your teeth from decay.

Healthy & Fit • www.healthyandfitmagazine.com

Alcohol’s long-term ill-effects are of particular concern if you are an addicted drinker or you abuse alcohol by binge drinking ( five or more drinks at a time).

A study published in U.S. Dentistry Today showed that 80 percent of alcohol abusers have moderate to severe gum disease and decayed teeth, and more than one-third have potentially pre-cancerous lesions. Alcohol abusers also exhibit poor healing after dental surgery.

Alcohol is addicting and Alcoholism is a disease. If you suspect you are addicted, please get help! Today is the first day of the rest of your life!

Dr. Maples is a dentist in Holt.

She is also a speaker, health educator and author.

Reach her at susan@drsusanmaples.com.

MARCH 2015

Finance

Thinking of a second home?

Tips to get you ready for the purchase. by Denise Wheaton

B

uying your first home is a moment you’ll never forget, but it takes significant preparation to ensure you’re financially prepared for it. A second home is no different; to make a purchase of that size, you need to prepare well. I’ve compiled some helpful tips that can help you lay the groundwork for a future purchase.

Review your personal budget

Determine what expenses you can afford, so you can determine how much you can spend on down payment, closing costs, possible improvement projects for your new home, and monthly mortgage payment.

A copy of your credit report

You can request a free copy of your credit report each year, from each of the

“This preparation will make it easier for you to own a second home.“ three major credit reporting agencies, by visiting AnnualCreditReport.com.

Review your score to determine if all the information is correct.

Choose a location

The best vacation properties offer something unique that would be desirable to future owners or renters. For maximum appeal, look for a location within a three-hour drive of a major metropolitan area. Most importantly, however, it needs to be a place accessible to you and where you’ll enjoy spending your time.

payment of 20 percent or more allows you to avoid paying for private mortgage insurance (PMI). You can also tap into the equity on your first home through a home equity line of credit (HELOC) or home equity loan, if you have available equity.

In addition, you’ll want to carefully assess maintenance costs, consider any expected changes to your income (especially if you’re getting ready to retire), and carefully research the community you’re considering. And, of course, rely on the advice of financial professionals you trust. This preparation will make it easier for you to decide if you’re ready to own a second home.

Determine the best down payment option A traditional down

Denise Wheaton is Senior Vice President at Independent Bank.

Learn more at independentbank.com

Do you have an old 401(k) you’ve left behind?

Don’t let your previous employer control your financial future; let us help you regain control.

Securities & insurance products are provided

by Cetera Investment Services LLC, Member FINRA/SIPC. Advisory services are offered by Cetera Investment Advisers LLC. Neither firm is affiliated with Independent Bank or its related companies. Investment products are: • Not FDIC insured • May lose value • Not financial institution guaranteed • Not a deposit • Not insured by any federal government agency. Advisory services may only be offered by Investment Adviser Representatives. Cetera Investment Services OSJ; 230 W. Main St., Ionia, MI 48846.

MARCH 2015

Jennifer Meyers

Ray Pape

Investment Executive 1380 Lake Lansing Road E. Lansing, MI 48823

Sr. Investment Executive 144 S. Main St. Leslie, MI 49251

CALL TODAY! 800.300.0459

www.healthyandfitmagazine.com • Healthy & Fit

13

Health

Take care of your blood sugar levels The damage is done at the cellular level. by Dr. Nicholas Morgan

A

study published in 2012 called “Use of caloric and non-caloric sweeteners in US consumer packaged foods” found that 74 percent of processed foods in America had added sugar.

These sugars were often hidden in plain sight under names like dextrose, barley malt, and rice syrup to name a few.

The amount of sugar added to your food is detrimental to your health whether you have diabetes, pre-diabetes, or are perfectly healthy.

Everyone young and old needs to control their sugar intake. Controlling the sugar in your diet is important for optimal blood sugar regulation. Preventing elevated blood sugar levels (hyperglycemia) is important because sugar damages your body at the cellular level.

Too much sugar creates damage faster than your body’s repair mechanisms and potentially causes premature aging among other problems. Unfortunately

“Too much sugar creates damage faster than your body’s repair mechanisms and potentially causes premature aging among other problems.” sugar is your primary source of energy making it unavoidable.

Health promoting decisions need to be consciously made every day to prevent your blood sugar levels from becoming difficult to manage. The non-insulin dependent diabetes disease process starts years before a doctor’s diagnosis.

Please do not wait until your blood test comes back showing you are diabetic.

Based on of the before mentioned study, one simple suggestion that you can follow is to eat a whole foods diet. This means vegetables, fruits, nuts, seeds, legumes, and lean healthy meats.

Processed foods have added sugar which is great for increasing sales but not for improving your health. Also, processed foods are often nutrient depleted as opposed to a whole food diet which has phytonutrients, micro minerals, vitamins, and most importantly no added sugar. For more information about how to find hidden sugar in your diet go to sugarscience.org. If you’re interested in learning more about how to prevent diabetes talk with your doctor.

Dr. Nicholas Morgan is a naturopathic physician, and founder of The Center for Integrative Wellness. Reach him at (517) 455.7455.

Join us for the Greater Lansing Golf Expo March 21st & 22nd, 2015 at The Summit Sports & Ice Complex just south of Lansing!

Visit: www.MiGolfExpo.com or call 517-319-1000 for more information 14

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2015

Fitness

Shake things up!

Your local fitness center offers plenty of fun classes. by Jon Greene

I

t’s that time of year when exercise programs start to become stale, especially if you’ve been on a steady diet of treadmill, elliptical, and stair machines. Boredom and lack of results are often reasons why people quit their exercise programs.

If you’re not one who enjoys working out in the elements, outdoor exercise may not be an option for you in mid-Michigan. Indoor group exercise classes may be just the ticket to sustain motivation to continue your workouts.

With the myriad of options out there, choosing which one to take can be confusing and intimidating, especially for the novice exerciser. Here are just a few of the options that you may consider.

High intensity interval training (HIIT) has been gaining popularity in recent years. “P90X” and “Insanity” are examples of this type of exercise.

Workouts last for around 30 minutes and consist of intense cardio for 30-40 seconds, followed by a recovery period of 15-20 seconds.

HIIT works out the cardiovascular system, cuts fat, and improves endurance and strength.

Crossfit style classes promote a community feel for participants and have soared in popularity. Classes consist of aerobic exercise on treadmills and bikes, gymnastics, and weight training. Benefits include strength, endurance, and flexibility gains.

Zumba, Pound, and other dance style classes are centered on rhythmic movement.

These classes use up-beat music and incorporate a variety of movements that are fun yet provide favorable results in the areas of weight loss, improved body tone, balance, and stamina.

Yoga is a preferred method of exercise for a growing number of

people. This type of holistic training uses breath, posture, relaxation, and movement to help calm the mind.

Benefits include improved mood states, flexibility, and increased metabolism and energy.

There are many other types of group exercise classes and there are always new ones emerging. The secret to picking which one is best for you is deciding what you want to achieve and most importantly, which one you like best. After all, if you don’t like it, you won’t do it!

Try sampling a few different classes and then make the decision about what is right for you.

Jon Greene is a personal trainer and welnness director at the Downtown YMCA Wellness Center.

Reach him at (517) 827.9690 or visit ymcaoflansing.org.

MOtIvAtION that’s why it’s my Y

FOr YOuth deveLOpMeNt® FOr heALthY LIvING FOr SOCIAL reSpONSIbILItY

YMCA OF LANSING

jointheYnow.com

MARCH 2015

regina Y Member

www.healthyandfitmagazine.com • Healthy & Fit

15

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE

Get your spandex ready!

The 2015 Ride Guide is set!

O

ur March guide features a comprehensive list of triathlons, duathlons and cycling events. As we celebrate the 10 year anniversary of Healthy & Fit Magazine, we have to note the impressive growth of popularity for cycling events. Before, you would find cycling events spread out across the state on various weekends of the summer, but now they’re everywhere, just about all the time. How great is that?

Here’s how to read the guide: Triathlons involve the combination of three different events: swimming, cycling and running. These disciplines take place in immediate succession over various distances. Some, like the Ironman Triathlons, feature extremely long distances. Others are much

16

shorter and are designed for beginner triathletes.

Duathlons are like triathlons, but only feature two events.

A mountain bike race takes place, usually, on an off-road trail over various terrains. Racers are grouped together based on skill level. The term mountain bike is used to determine the style of bike. Local events feature races through woods and plains with some minor elevation changes.

A road race takes place on a road and can feature a point-to-point event, where riders are timed to complete the event. Or, it can be a specified number of laps around a designated distance, which is called a criterium.

A cycling tour is done for pleasure, at various paces, and can be a single-day, or multi-day. These events usually have stops along the way for food, water and

Healthy & Fit • www.healthyandfitmagazine.com

rest, and possibly support vehicles to help with bike repairs.

If you’re thinking of trying one of the events on the list, please make sure to consult someone who’s done a similar event before. It makes a world of difference. And, if you can, try to watch an event before participating. That, too, makes a world of difference.

With all our guides, we do our best to ensure accuracy. We’ve talked to several race directors, event planners, and some of the top athletes in the area. If you’d like to have your event considered for our list, please visit our site and contact us there.

And last, like any event, check with your doctor before taking on a new discipline. The vast majority of the events on this list require training — a lot of training — so that the event is enjoyable and safe.

FEBRUARY 2015

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE TRIATHLONS, DUATHLONS, AND MORE DATE

NAME

LOCATION

EVENT

MORE INFORMATION

MAY 5/2 5/9 5/16 5/17 5/24 5/30 5/31

Tri to Finish - Cinco de Mayo Willow Duathlon Jenison Triathlon Sky Tri & Sky Kids Tri Seahorse Challenge Hawk Island Tri Big Fish

Flint Huron Twp. Jenison Ann Arbor Climax Lansing Ortonville

5K, 10K Duathlon Triathlon Triathlon Triathlon, Duathlon Triathlon Triathlon, Duathlon

active.com 3disciplines.com jenisontriathlon.com epicraces.com 3disciplines.com active.com 3disciplines.com

JUNE 6/7 6/7 6/14 6/14 6/14 6/17 6/20 6/20 6/27

The GrizzlyMan Dansville 5K & The Aggie Duathlon Grand Rapids Triathlon Tri Goddess Motor City Triathlon T-Rex Tri Series Middle O’ Mit Triathlon First Try Triathlon Lumberman Tri

Ann Arbor Dansville Grand Rapids Grass Lake Detroit Brighton Harrison Linden Cadillac

Triathlon Duathlon, 5K Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon Triathlon

imathlete.com runningfoundation.com grandrapidstri.com epicraces.com 3disciplines.com runtrextri.com tritofinish.com active.com 3disciplines.com

Sunday, June 7

Dansville Aggie Duathlon & 5K

If you’ve thought of trying a Triathlon, but don’t like to swim, doing the Aggie Du may just be for you. Supporting Dansville Cross Country. Visit www.runningfoundation.com

JULY 7/12 7/12 7/12 7/15 7/18 7/18 7/18 7/19 7/19 7/25 7/26 7/26

Inter’Rockin Movin’ and Groovin’ Triathlon Grand Haven Triathlon and Duathlon T-Rex Tri Series Lexington Triathlon Sister Lakes Triathlon Tridelsol Triathlon, Duathlon Little Traverse Triathlon Holly Michigan Triathlon Dream, Believe, Achieve Tri XTERRA Race for the Border Triathlon

Interlochen Caseville Grand Haven Brighton Lexington Dowagiac Middleville Little Traverse Bay Holly Hopkins Ionia Belle Isle

Triathlon, Duathlon Triathlon Triathlon, Duathlon Triathlon Triathlon Triathlon Triathlon, Duathlon Triathlon Triathlon Triathlon Triathlon, Duathlon Triathlon

3disciplines.com tritofinish.com grandhaventri.com runtrextri.com lexingtontriathlon.org 3disciplines.com tridelsol.com littletraversetri.com 3disciplines.com 3disciplines.com xterraionia.com tritofinish.com

AUGUST 8/2 8/8 8/12 8/15 8/15 8/23

WolverineMan Triathlon Sanford & Sun T-Rex Tri Series Girls Best Friend Detroit Triathlon Playmakers Classic Triathlon

Gregory Midland Brighton Vicksburg Detroit St. Johns

Triathlon, Duathlon Triathlon, Duathlon Triathlon Triathlon, Duathlon Triathlon Triathlon

epicraces.com 3disciplines.com runtrextri.com 3disciplines.com epicraces.com playmakers.com

Milford Detroit Lansing Haslett Lansing Frankenmuth

Duathlon Triathlon, Duathlon Triathlon Duathlon Triathlon Duathlon

laborday30k.com 3disciplines.com hawk-i-tri.com comecleanduathlon.org hawk-i-tri.com 3disciplines.com

SEPTEMBER 9/5 Milford Labor Day 30K 9/6 Michigan Championships 9/12 Hawk Island (Kids) Triathlon 9/13 CATA Come Clean Duathlon 9/13 Hawk Island Triathlon 9/27 Powerman Michigan Duathlon

FEBRUARY 2015

www.healthyandfitmagazine.com • Healthy & Fit

17

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE

Improve your swimming

Building your core is key to faster triathlon times. by Justin Grinnell

W

hen training for a triathlon, or to improve your swimming technique, getting onto dry land to do some training is essential. There are a few key areas of the body that you must keep strong and bulletproof from injury.

side plank position a few feet away from a cable apparatus, or a place where you can attach a band. Maintain a neutral spine (a perfect side plank position), and then perform a rowing/ pulling motion. Start with a few sets of eight to 12 reps and increase tension when needed.

Shoulder complex: This area of the body takes a good beating from all the laps that you will swim. To stay pain free, reduce the risk of injury, and improve the efficiency of your stroke, a strong upper-back area is essential.

Stability Ball Rollouts

The core: This area of the body transfers energy from the torso to the limbs (legs and arms). If your core is not strong or functioning properly, you will be a less efficient swimmer thus expending more energy per stroke.

THE WORKOUT Perform this workout twice a week Side Plank Row

The stability ball rollout is a like a big wheel. The bigger the ball, the easier it is. Even if you think you have strong abs, start here. Kneel on two knees with a stability ball in front of you. The smaller the ball, the harder the exercise.

Keep the entire body very stiff and hinge at the knees while keeping a straight line from your ears to your knees. Roll out until you get to a point where you cannot maintain a neutral spine and feel tension in your abs.

Then, pull back to the starting position.

Two to three sets of 10-15 reps.

While just holding a plank is beneficial by itself, adding dynamic movements will increase its benefits. Trying adding a cable or band row to increase the anti-rotary tension affect, and to increase difficulty. Simply set up in a

18

TRX Face Pull To balance all of the forward motion that you do during swimming, you need to do some posterior work. The TRX face pull provides a great move-

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

ment that strengthens the posterior deltoid, mid/low trapezius muscles, and rhomboids. These are muscles that improve posture and keep your upper-back strong.

Find a TRX strap and grab both handles. Adjust your foot position to increase (walk forward) or decrease (walk backward) the intensity. Keeping your whole body tight (think plank), pull the handles towards your forehead with your elbows up. Pause for 3 seconds at the top, lower slowly and repeat. Three sets of 10-12 reps.

Cable Chop/Lift The cable chop and lift movements are great for improving rotary core stability, an attribute that swimmers need to improve upon. Many people feel that since your body rotates during swimming, and many other sports, you simply just need to twist and turn to improve rotary core stability. This is Continued on page 20

FEBRUARY 2015

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE ROAD, MT. BIKE RACES AND RIDES DATE

NAME

LOCATION

EVENT

MORE INFORMATION

MARCH & APRIL 3/1 3/14 3/28 4/11 4/19

Fat Bike Series Fat Bike Series Barry-Roubaix The Lowell 50 Yankee Springs Time Trial

Rockford Grayling Hastings Lowell Yankee Springs

Saturday, June 20

Middle O’ Mitten Triathlon

Mt. Bike/Competitive Mt. Bike/Competitive Mt. Bike/Competitive Mt. Bike/Competitive Mt. Bike/Competitive

funpromotions.com funpromotions.com barry-roubaix.com thelowell50.com yankeespringstt.org

Start your summer off right and celebrate Father’s Day weekend with a visit to the Middle of the Mitten for the 2nd Annual “Middle-O-’Mit” triathlon. This year’s youth triathlon will be a well-organized event for both competitive and beginner multisport athletes. Visit tritofinish.com for info.

MAY 5/2 Mud Sweat and Beers 5/9 Thumbs Up 400K 5/9 The Longest Day 5/9 Spring Back 40 5/9 Trailblazer 5/16 Grit & Gravel Mt. Bike Race 5/16 Zoo-De-Mackinac Bike Bash 5/16 HealthPlus Tour de Crim 5/20 Ride of Silence 5/23 Tour de Frankenmuth 5/24 Gran Fondo Di Thumb 5/25 Memorial Day Canadian Century 5/30 100,000 Metre T-Shirt Ride

Traverse City Port Huron Commerce Twp. Clarkston Kalamazoo Arcadia Harbor Springs Flint Spring Lake Frankenmuth Frenkenmuth Grand Haven Grand Ledge

Mt. Bike/Competitive Road/Recreation Road/Recreation Road/Recreation Road/Recreation Mt. Bike/Competitive Road/Recreation Road/Recreation Road/Recreation Road/Competitive Road/Recreation Road/Recreation Road/Recreation

mudsweatandbeers.com detroitrandonneurs.org nneurs.org flyingrhinocc.com kalcounty.com/parks/krvt endomanpromotions.com zoo-de-mack.com tourdecrim.org rideofsilence.org tourdefrankenmuth.com tourdefrankenmuth.com ocknroadcycle.com biketcba.org

100 Grand Bicycle Tour ADA Tour de Cure Milford Trail Challenge MI Mountain Mayhem Spring Classic Farm Daze Tour de Taylor Northwest Tour Sunrise Bicycle Tour Blue Water Ramble Pedal Across Lower Michigan Founders Lumberjack 100 National 24-Hour Challenge Mick’s Ride MSU Gran Fondo

Grand Rapids Ann Arbor Milford Boyne City East Lansing Mattawan Empire Alpena St. Clair Bridgman Wellston Middleville Jackson Grand Rapids

Road/Competitive Road,Recreation Mt. Bike/Competitive Mt. Bike/Competitive Road/Recreation Road/Recreation Road/Recreation Road/Recreation Road/Recreation Road/Recreation Mt. Bike/Competitive Road/Competitive Road/Recreation Road/Recreation

rapidwheelmen.com diabetes.org milfordchallenge.com michiganmountainmayhem.com msutriathlon.com tourdetaylor.org nwtour.biketcba.org lmb.org bluewater.org palmbiketour.org lumberjack100.com n24hc.org pandtfitness.com msugranfondo.com

Ride for our Heroes Mid Michigan Breakaway Bike MS Ride Michigander Bicycle Tour Holland Hundred Wish-A-Mile Bicycle Tour Women on Wheels Ride Tree Farm Relay

Warren Milford Cheboygan Holland Traverse City Mason Novi

Road/Recreation Road/Recreation Road/Recreation Road/Recreation Road/Recreation Road/Recreation Mt. Bike/Competitive

macombbike.com nationalmssociety.org michigantrails.org granfondoguide.com wishamile.org biketcba.org mcmba.org

JUNE 6/6 6/6 6/6 6/13 6/13 6/13 6/17 6/18 6/20 6/20 6/20 6/20 6/27 6/27

JULY 7/3 7/11 7/11 7/18 7/23 7/25 7/25

FEBRUARY 2015

www.healthyandfitmagazine.com • Healthy & Fit

19

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE

Bike fitting

Make sure your bike fits.

by Ben Rollenhagen

B

reaking News: Riding your bike can be more enjoyable, and pain-free. Your bike just needs to ‘fit.’ Bicycle fit services are becoming very popular; many shops nationwide are taking advantage of this necessary service.

Bike fits help all cyclists, from the casual rider to the professional athlete.

A proper fit session will include the unique needs of the cyclist and adjust the bicycle accordingly. It consists of the latest methods developed by physicians, cyclists, and fit specialists.

It begins with how the rider moves on the bike given their individual abilities, limitations, and previous injuries. With a quality fit, riders can be bio-mechanically efficient, balanced, comfortable, aerodynamic, and they’ll breathe more effectively and also prevent injury.

Basically, a rider will use less energy and ride further, faster. Bicycle fitting has brought many people back into the sport, renewing a love for cycling lost to pain and discomfort. But beware, not all bike fits are equally effective or beneficial.

Some bicycle fitting systems use only mathematical calculations to determine bike size with general body measurements or simple observations.

The most beneficial fit systems will account for flexibility, riding style, riding goals, previous injuries, and strengths/ weaknesses.

Quality bike fits are performed by certified fit technicians and can cost $200-$500. It’s a good value considering an improper fit can cause life-long injuries and rehabilitation or physical therapy can cost thousands of dollars.

Or, consider the money wasted on a bike that is never ridden because of constant discomfort.

Ben Rollenhagen, MA. is a professor of Phys. Ed. and Sport at Central Michigan University and a Specialized Certified Body Geometry Fit Technician. Contact him at (517) 349-8880 for questions or a fit.

20

Swimming (from page 18) somewhat true, but you also need to learn how to stabilize the lumbar spine and hips during rotation, while putting your upper body through rotation.

This exercise can be tricky, but with practice, you will get it. I like the ½ kneeling position (on one knee).

For the chop, your inside knee closest to the cable stack will be up, and you will be chopping from up to down.

For the lift, your inside knee will be down and you will benefit from low to high.

Make sure you keep your eyes and head on your hands at all times, your body stable, and only rotate at your upper torso. Two to three sets of eight-10 reps done with control.

The Turkish Get-up If you could only do one exercise to strengthen both the core and the shoulders, this would be it. You can do all the old-school rotator cuff work that you want, but if you don’t train stability, you won’t make much progress. Holding weight above your head is where it’s at.

Healthy & Fit • www.healthyandfitmagazine.com

• Start by lying on your left side, With your left hand grasp a kettlebell or dumbbell (15 lbs or less).

• With the weight in your hand roll onto your back and press the weight straight up, like a bench press.

• The right leg will go straight in front of you while the left knee stays bent with the foot on the ground.

• Place the right arm on the ground to stabilize your body and use your left leg to help propel your body up off the ground. Do all of this while maintaining the weight up above you with the arm extended.

• Next, take your right leg and kick it behind your body. If you can’t do this part of the Turkish Get Up then stop and go back to the pelvic post.

Once the right leg is behind you from this lunge position stand while keeping the weight in the air.

• Now reverse everything you just did and go back to the side lying position.

• Do this as many times as you can until technique breaks down. Please don’t perform reps with poor form.

Quality over quantity on this one!

FEBRUARY 2015

2015 HEALTHY & FIT MAGAZINE RIDE GUIDE ROAD, MT. BIKE RACES AND RIDES DATE

NAME

LOCATION

EVENT

MORE INFORMATION

7/26 7/26

MI Recumbent Jamboree Black Bear Bicycle Tour

Ann Arbor Grayling

Road/Recreation Road/Recreation

wolverbents.org blackbearbicycletour.com

Komen Mid-Michigan Ride for the Cure Shoreline West Bicycle Tour Ore to Shore Mt. Bike Epic Maple Leaf Maybury Time Trial Skirts in the Dirt Tour de Lumberjack

Lansing Montague Marquette Cedar Springs Maybury Belmont East Tawas

Road/Recreation Road/Recreation Mt. Bike/Competitive Road/Recreation Mt. Bike/Competitive Mt. Bike/Competitive Road/Recreation

komenmidmichigan.org lmb.org oretoshore.com lmb.org mcmba.org skirtsinthedirt.com tourdelumberjack.com

East Lansing Milford Brighton Addison Big Rapids Three Oaks

Road/Recreation Mt. Bike/Competitive Road/Recreation Mt. Bike/Competitive Road/Recreation Road/Recreation

dalmac.org laborday30K.com nationalmssociety.org cramba.org lmb.org applecidercentury.com

Boyne City Brighton Thompsonville Kalkaska

Road/Recreation Road/Recreation Mt. Bike/Competitive Mt. Bike/Competitive

michiganmountainmayhem.com tourdelivingston.org endomanproductions.com iceman.com

AUGUST 8/1 8/1 8/8 8/15 8/15 8/23 8/29

SEPTEMBER 9/2 9/5 9/12 9/13 9/26 9/27

DALMAC Labor Day 30K Fat Tire Fall Breakaway Bike MS Ride Addison Oaks Time Trial The Angel Ride Apple Cider Century Tour

OCTOBER & NOVEMBER 10/3 10/11 10/17 11/7

Gravel Grinder Tour de Livingston Peak2Peak Mt. Bike Classic Iceman Cometh Challenge

FEBRUARY 2015

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

21

Try microdermabrasion to revitalize your skin There’s nothing to be nervous about! by Kathy Kissman

L

ast year, I scheduled a full body (skin) exam with Dr. Marcy Street. I had neglected the exam for almost 50 years, and was starting to feel that maybe I was tempting fate by avoiding something that could be so important. Sure enough, after a very comfortable exam I found that I had squamous cell carcinoma (skin cancer) on the back calf of my leg. I was lucky: the cancer was in an early stage, and was removed by Mohs Surgery.

Following the surgery, I returned to Dr. Street for a three month check up. She performed another full body exam, and found a couple other small areas where cells were changing, and could become cancerous. This time, she was able to “freeze” the cells by spraying a tiny direct stream of liquid nitrogen onto them (no

pain, a slight prickly feeling), causing the area to eventually scab and flake off. No surgery required. Now, I will return on a regular schedule, and expect to stay on top of any potential problem.

I have become very comfortable going to Doctor’s Approach. I trust Dr. Street, and enjoy talking with her and her staff.

Instead of worrying about the appointments, I look forward to them. I recommend her to family and friends, and stress the importance of full body exams to anyone who will listen.

While I have been taking advantage of the medical practice, I have become interested, too, in what the Doctor’s Approach Med Spa offers to the community. And I am excited to tell you that I will be trying some of the procedures offered through the Med Spa, and will write about my experience in Healthy &

Fit Magazine. Buckle up; I’m bringing you along for the ride!

In early February, I scheduled an appointment for Microdermabrasion with Mackenzie. Prior to the procedure, I met with her to better understand what would be happening, and to ask any questions that I had. She showed me the DermaSweep system that is used at the Med Spa. During the procedure, the esthetician moves a hand held device over the face, exfoliating and vacuuming the skin. The wand gently removes dead, dull cells, helping the skin regain tone, blood circulation, and improve collagen production. The process is then repeated, using the same tool to infuse soothing skin specific topical solutions into the deeper layers of the skin, nourishing the skin and leaving it looking softer and brighter. The procedure is ideal for the reduction of early aging lines, hyperpigmentation, uneven skin texture, photo damage from the sun, and acne scarring.

I asked if my face would be raw or really pink after the procedure: would I be able to be around my family without looking like something was wrong? I was told that, if my face did turn pink, it would usually return to normal in less than an hour.

I looked forward to the procedure.

When I arrived, I was asked to lie down.

A protective “shower cap” was placed over my hair and ears, and my face was thoroughly cleansed. Mackenzie, then, slowly moved the DermaSweep wand over my face using small strokes. I felt gentle suction. After going over the total area of my face, she attached a small (3” x 3”) pouch to the machine, that contained a sterile Vitamin C solution. She then moved the wand over my face, again using small stokes. This time, I felt a cool gel as she moved over the skin. At the conclusion of the procedure, she applied a green tea/hyaluronic acid solution over my face, massaging it into the skin. I felt like I was getting a lovely facial, and my skin felt wonderful.

When I got into my car to drive home, I looked at my face in the mirror. It wasn’t pink. It looked perfectly normal, and it felt absolutely great! I was told to use a gentle cleanser and Hyaluronic Acid Ultra Moisturizing Serum sold at Doctor’s Approach, during my morning and evening cleansing.

I will do the microdermabrasion again.

It was a pleasant procedure, it stands to reason that it is good to exfoliate and nourish your skin, I like the way my skin feels, and think it was successful.

In a future issue of the magazine, I will share my next Med Spa treatment.

The area’s only Mayo Clinic trained Mohs surgeon Meet Dr. Marcy Street, Medical Director, and the staff at

Doctor’s Approach

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.

CELEBRATING 20 YEARS OF COMPLETE SKIN CARE!

Accepting New Patients • Acne • Warts • Rashes • Eczema • • Rosacea • Psoriasis • Mohs Surgery • Skin Cancer Diagnosis and Treatment • Peels • Laser Hair Reduction • • Body Contouring • Hair Loss • • Anti-Aging • Microdermabrasion •

• Juvederm • Botox •

“With skin cancer in my family I cannot risk seeing a doctor who sees me as a number, Dr. Street cares. She and her staff listen and respect my concerns.” – Anonymous “I had squamous-cell carcinoma removed surgically from my scalp, and it went as well as it possibly could have. Dr. Street and her staff did a very professional job. I could not have asked for more.” – Ronald H “Excellent experience. I was seen on time. The care was personal and professional.” – Jean B.

2685 Jolly Road • Okemos, MI 48864 Office: 517.993.5900 DrsApproach.com

Health

A take on anti-vaxxers Science backs vaccinations. by Dr. Deb Loniewski

I

first saw the term, Anti-vaxxer in a healthcare blog; “Is there a cure for Antivaxxers?”Many are upset about these people who prefer to deny science and forgo vaccinations.

Most individuals know and accept that vaccines are effective and safe.

However, a 1998 study suggested a link between the measles vaccine and chronic bowel disease and autism.

Reviews of this study, failed to confirm a cause-effect relationship.

Still, we had 23 measles outbreaks last year and this year, CDC reports 121 cases in 17 states. We depend on herd immunity. When a critical portion of a community is immunized against a contagious disease (influenza, measles, mumps, pneumococcal), most members of the community are protected because there is little opportunity for an outbreak. Even those who are not vaccine eligible—such as infants, pregnant women, or immunocompromised individuals—get some protection because the spread of contagious disease

“A 1998 study suggested a link between the measles vaccine and chronic bowel disease and autism. Reviews of this study, failed to confirm a cause-effect relationship.” is contained. In an anti-vaxxer community, some are immunized but there is not enough to confer community immunity.

Children should receive the combined measles, mumps and rubella (MMR) vaccine, one dose at roughly one year and second dose around five years or at 12 years of age. Adults should receive one dose and the recommendations for healthcare workers, college students and international travelers, is to receive 2 doses. With the measles vaccine, a person may not confer immunity with the first dose (95 percent develop antibodies), and may remain underimmunized. The second dose helps

catch those who fail to develop antibodies after one dose.

Measles (rubeola) is considered one of the most infectious diseases. Millions of virus particles from respiratory droplets spread through the air when someone infected coughs or sneezes. The lingering virus is viable for up to two hours and 90 percent of people without immunity will become sick when exposed to the virus.

Laboratory testing can help determine immunity status. Measles IgG blood tests measure the level of IgG antibodies.

Scientists use gene-sequence data to determine measles virus origin and transmission patterns. No endemic measles virus in the western hemisphere, outbreaks occur only when travelers carry the virus from other countries. Ask your doctor if you need a measles booster; do it for your neighbor.

Deb Loniewski, BSMT (ASCP) is a member of the Outreach Services team at Sparrow Laboratories. Reach her at (517) 364-7821.

MySparrow portal now available for your lab results!

MySparrow is a secure internet-based portal for patients 18 and older that will allow you direct access to your current Sparrow labs and some historical results.

Choose Sparrow for your lab tests!

• Convenient and friendly service close to home.

• Access your lab results online, securely, 24 hours a day, with MySparrow patient portal.

How to get started: As part of your next visit, ask the phlebotomist for information about how to log-in and start using MySparrow to view your lab results.

Start your New Years Wellness Challenge Today

Free Know Your Numbers screening available at Sparrow Laboratories

Bring this Ad to a lab patient service center to receive one free Know Your Numbers offer before June 30, 2015. Locations and hours available on our website.

Tests performed: Total Cholesterol, HDL, LDL, Triglycerides, Glucose (blood sugar) & Blood Pressure.

No appointment is required for Know Your Numbers Testing. You may combine this offer with your doctor order or without. We ask you to fast for 12 hours prior to the test. You may have water and continue to take your medications.

For lab use only: Ward:

517.364.7800 or 800.884.2522 24

Healthy & Fit • www.healthyandfitmagazine.com

94543

Doctor: 94543 Insurance: 94543

Copy to Patient: 1234P Order test: 1321, 1105

sparrow.org/Lab MARCH 2015

Fitness

Train your core

Listen up athletes! by Jason McCammon

W

e’ve all seen the infomercials. The ones with the muscular models doing a billion variations of crunches on odd looking contraptions. With high expectations some of us order the space-aged piece of plastic and metal with cool stickers. But, in just a few weeks, it becomes a door prop, a dog chew toy, or a dusty relic to be bargained off at a garage sale.

It’s actually a good thing most of us do not use these products. While crunching variations may have their place with specific populations, such as body builders, the crunch is a very ineffective way to train the entire core. The traditional crunch, and all the unnecessary variations, mainly work just one of the muscles called the rectus abdominis. These are commonly called the “six pack” muscle. While no doubt this muscle is important, believe it or not, it takes a back seat to other muscles such as the TVA, obliques, QL and paraspinals.

The key to understanding and then training the core (or any muscle) is to know its function. A muscles’ name and location are less important, unless you are a fitness pro, like me, or work in a health field. The top job of your core is to resist change. That’s right—when your core looks like it’s not doing anything, its doing the most important job. Think about it. When out on a bike ride are you bending and straightening your spine significantly? Nope. Swimming?

Nope. How about picking up a heavy laundry basket full of wet clothes from hours of sledding? Nope. Still not crunching.

In all these examples, the spine does and should move, but it’s not by a large degree compared to a crunching motion. You’d have to think long and hard to come up with a sport, or everyday movement, in which you perform a traditional crunch.

All activities require the stability of your spine. This means your brain either does not want the spine to move, or wants it to move in a controlled manner. If you have poor spinal stability, then not only does the movement suffer (think slower times) but you also greatly increase injury risk. Having a weak core means the body must compensate by building myofascial adhesions, over-using muscles (piriformis syndrome anyone?) and creating hyper-tonic or always tense muscles. Further, when certain areas of the spine end up with excessive movement, this can lead to conditions like arthritis or herniated discs.

My top choices for training the core properly are plank variations (knees bent, tail tucked!), Pallof presses and reverse crunches. Of course, everyone is unique and these may not be appropriate for you. The ideal way to learn to train your core effectively is to hire a skilled trainer who can teach you the right movements for your specific goals and situations.

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

MARCH 2015

www.healthyandfitmagazine.com • Healthy & Fit

25

Cover

Cycling is their passion

Try to keep up with these cyclists (if you can!) by Jill Allardyce

T

he Great Lakes Bay Region offers many great opportunities to find your healthy and fit passion. In this issue of Healthy & Fit Magazine, we are spotlighting three dedicated cyclists from our region who sleep and breathe cycling!

The first athlete is found on the cover of this issue and is our Feature Spotlight.

On a race-results list, you will see him listed as “Snapper” Bob Miller. The name has nothing to do with his performance.

He is neither a turtle, nor a fish (swimmer) and he is super fast. Bob’s buddies claim his helmet makes him look like a snapping turtle, and he’s also one to speak his mind. Bob’s running and cycling are even more aggressive than his personality.

At the age of 18, Bob sold one set of wheels for another. A 1977 Chevy Silverado Bonanza sold for $800 to buy his first bicycle. It was a purple 14-speed chromoly steel Ross Signature series road bike. Bob says, “My friend Luke and I got the same bike. We were chasing the glory!

It was nearly right after of the era of Greg Lamond, pre-Lance Armstrong. Greg represented the USA in Europe and won the Tour De France in ’86, ’89 and ‘90. He was the first American to ever win that race”.

For over a decade, life got in the way and Bob set aside his bicycle, went to Saginaw Valley State University and also served a term in the US Army.

Bob’s cycling obsession resurrected in 2011 when his best friend, Paul Medina, was looking for a way to lose weight and encouraged Bob to sign up for the Tour De Frankenmuth with him. “Paul and I signed up for the race in a beginner’s level, Category 5 Citizens Class. I had thought I was going to win the race, since I had a history of winning so many races as a runner.” Bob to this day has records that are unbroken at his high school in Bad Axe for track and cross country. “I thought my running would translate into biking. But it did not. I was somewhere near the back of the race and actually got dropped off the pack. After that race I realized I didn’t know what I was doing on a bike and I had a lot to learn if I was to be competitive.”

Later that summer, Bob looked for people who were involved with a local cycling club, thinking he could learn from them. He Googled Midland + Cycling

26

Three of our featured cyclists from the Great Lakes Bay Region. From left, Bob Miller (who is on our cover this month), Jeff Adamcik and Alicia Trevino.

Team and found the Tri City Cyclists. Bob met some new friends on this team, Steve Weckle and Paul Rytlewski. He started doing group rides and getting some personal direction from Paul and Steve.

“They were great. They, like me, enjoy helping people do their best and reach their full potential. Paul gave me workout plans, strategies and taught me skills about riding and racing in a group. He taught me the ethics, history and traditions of cycling such as drafting, sharing work loads, taking a turn to pull the group, safely passing and maneuvering in a group, food, nutrition and hydration. Through my training, I started doing rides that were hard and fast and mimicked a race. Using my friend’s advice and with a plan, I was doing about 175-200 miles a week for most of the summer in 2011. I did four races that summer and didn’t place until my final race where I got my first taste of success.

It was the Criterium in Ann Arbor, Mich. I got third place overall, in Category 5 with two full fields. I ended the cycling season on a good note. I was no longer a runner, I was a cyclist.”

Healthy & Fit • www.healthyandfitmagazine.com

After the season, Bob switched his training to an indoor trainer throughout the winter to prepare for 2012. He was tracking his training in hours on the bike vs. miles. He trained that winter until the spring of 2012, up to 17 hours a week on a spin bike in his living room. Before the season, Bob also invested in a new bike, a Specialized Tarmac from Ray’s in Midland. “I knew this bike would serve me much better in future competitions than the one from high school.”

Spring of 2012, Bob signed up for every race in the region. The 17 hour a week training plan paid off. He typically placed near the top 10 in road racing and in top 3 in Time Trial races. He was making great strides through his discipline and dedication to the sport. “I had the most success in time trial cycling so I quickly upgraded to a more competitive Category in 4. You have to complete a required number of races safely in Category 5 to get to 4”. Cycling groups are broken up by ability. There are 6 total. Professional and Category 1-5. You move from 5 to 4 by finishing the races safely, but in all of the other levels, you have to have points to

MARCH 2015

earn your upgrades. Today, Bob is in Masters (Age 35+) Category 3. “I moved from 5 to 3 in 18 months, which is quick. I requested the upgrade from USAC and I got it, for road racing and time trial races.

I’d have to say, for me, that is my most crowning achievement as a cyclist to this day.”

In 2013, Bob invested in a Time Trial specific bike, a HED Time Trial with carbon wheels, skin suits, aerodynamic helmet and bars.

When you get to the more competitive levels, everything must be aerodynamic.

In 2013, Bob was among a group who branched off from TCC and founded the Revolution Racing Team. Bob says, “We started the team over a bunch of beer. The term Revolution comes from the revolving gears on the bike. This team has local and international level sponsors. We promote and advocate for competitive and ethical cycling and the development of new racers.” Today, this team has about 40 members and is constantly growing. Bob is the treasurer of this club and Paul Rytlewski is the president.

Bob’s latest success has come from the return of his running combined with his cycling. In 2014 Bob won the Tri To Finish Duathlon series by going undefeated. He took first place in the MidEast USAT for Duathlon and won first overall for 14 of 17 races he entered in 2014. Bob qualified for the USAT Duathlon World Championships in 2014 and was ranked 2nd in his age division and 3rd overall in ALL age divisions nationally as a Duathlete. Bob is also an athlete ambassador sponsored

by Hammer Nutrition.

TREVINO

Alicia Trevino Alicia Trevino got her first racing bike at the age of 15 from The Stables of Saginaw. It was a men’s small, black and red Giant OCR2. It was a little too big, but it was a good deal on an older model and it was “only” $800. She spent all of her spare time on that bike for a couple of years. Her dedication to the sport can be measured by the fact that she skipped her senior prom to do her first race, the 70 mile Tour De Leelanau. She says “I was lucky to be able to enter under the age of

MARCH 2015

18. The only way I could race is by being on a regional team, like Team Giant of Michigan.”

Susan Newmyer, a cyclist pro from Saginaw at the time, invited Alicia to join the regional Team Giant of Michigan.

“Susan was a great mentor to me and stressed that I should work hard to reach the level I desired in the racing world and never lose sight of why I love riding.

Susan had been racing as a pro for a long time, herself, and shared so much valuable racing knowledge with me. I am so appreciative of everything she taught me!” Alicia was also a member of MPI-Mainstreet racing. She states, “this team focused on equality for women’s cycling and put on the West Branch Classic, a road race and Criterium. This race promoted pro women racers receiving pay equal to pro men racers.”

This young woman’s passion for cycling and women’s cycling rights drove her to gain her pro status in 2009 at the age of 18. She won first place overall in many of her pro races right from the get-go, such as the Iceman Cometh in 2010, MBRA State Road Series Pro Women in 2011 and Cone Azalea Road Race First Place Pro Women in 2012, just to name a few.

Her success in the sport is remarkable and she’s only just beginning.

Her current team is Revolution Racing.

Alicia is Pro Women Category 2 for Road Racing and Pro Women Category 1 for the Mountain Bike Racing.

Alicia shares, “most of the time I ride to reach a certain level of peace. If I win, great, but I do it because I love it. I know that probably sounds absurd, to ride my bike 100 miles and have my body screaming at me. Cycling is definitely a cherished part of my life that keeps

giving me opportunities!”

Jeff Adamcik Jeff Adamcik,of Midland, is a competitor in a checkboard of athletics from flag football, volleyball, rowing, football, softball, arm wrestling to cycling. Jeff started cycling 15 years ago because he says “mountain biking allows me to be competitive without doing wear and tear on my body.” His first bike was a one speed no-name brand bought at a police auction. Jeff rode this bike along the trails in Pine Haven in Sanford. He says “they are cross country ski trails in the winter but are perfect for mountain biking in the summer.”

Some of Jeff ’s achievements as a cyclist include when he won the 2007 International Clydesdale championship in Kentucky, a mountain bike course of 20-miles with pretty rough terrain in 95-degree temps. Jeff competed in the Iceman and Ore to Shore up in Marquette Michigan and won his age group a few times. His favorite accomplishment was when he placed first overall in the Soft Rock at Ore De Shore in the 28-mile race on a mountain bike through very scenic terrain along the shores of Negaunee’s Teal Lake. Jeff says “They had a lead motorcycle guy, and it felt awesome to be riding up front with him. There was a pretty good cyclist in the race that year, that I beat. He currently is the top rider up there now.

It was an honor to win.”

Jeff still hangs out with friends and does a lot of road riding today, but his favorite place to be is out on the trails, with his mountain bike, in the wilderness!

Jeff loves exploring trails in Gladwin, Mid Michigan Community College in Harrison, Midland City Forrest and Pine Haven in Sanford.

He is also sponsored by Bicycle Headquarters and a member of Tri City Cyclists and Stubway Riders.

ADAMCIK

Jill Allardyce is the Assistant Director of Publishing at Saginaw Valley State University and a competitive Triathlete. Reach her at jillallardyce@gmail.com

www.healthyandfitmagazine.com • Healthy & Fit

27

Cycling

On your mark, get set, go!

Falling in love with your bike is a great thing. by Steve Grant

B

ike! My first thought is a scene from the iconic movie, The Goonies. (Yes, I was an 80’s kid.) I am immediately transported back to the bike scene, where the Goonies head out on their tattered bikes, careening through majestic Ecola State Park coastline roadway only to be interrupted by the picturesque Cannon Beach Rocks, which invariably take them to their next adventurous treasure map location, and the infinite possibilities that lay before them with that discovery. Of course none of this would have happened without their bikes.

I love my bike. I love cycling. I enjoy swimming and running, also. But cycling and I have our own thing.

(Please don’t tell swimming and running about it.) As a kid of the 80s, my bike time was never a scheduled event. My bike was my life. An escape.

Independent mobility. It took me to undiscovered locations and great times with fellow travelers.

So why do I love cycling? Unlike

running and swimming, I get to be a kid. I get to pop wheelies, jump mounds of dirt, get muddy, go fast, and go ridiculously fast downhill. The ridiculously fast may be even more exhilarating as an adult than it was when I was a kid, because now I am supposed to be responsible.

Don’t get me wrong. I like swimming and running, and they do have their kid moments. But I haven’t found too many adults that are willing to play freeze tag, dodge ball, or sharks and minnows lately. Maybe I am just hanging out with the wrong crowd, but mostly I don’t want to either. There are great running groups and social events for running, and I do enjoy these very much, but there’s still an element of structure to it all. But what about trail running, hiking and adventure runs, you say? I agree, there is some kid stuff going on there, but I will save that topic for another day.

My bike still takes me far away to new and exciting places. Sometimes my rides are solitary and introspective, and

at other times they are fantastic assemblages of friendship and joy.

Either way, I am at kid at play.

As an adult many of our activities become structured and merely get placed into a long list of to-dos and must do’s. We categorize our lives into work activity, fundraiser activity, exercise, carpooling, shopping, and so on. As children we never exercised, we played. Yes, our to do lists were smaller then, but we have also forgotten, or forget to play. Purpose driven lives, gone awry. We forget to play, which often creates the drudgery of exercise.

As a lifelong swimmer, bike riding, running around kid, I never thought riding my bike would be something that would need to be scheduled into a day planner. Sadly, after 16 and a driver’s license, I left my two wheeled friend to whither and rust in my parent’s garage.

After the three C’s (college, career, children) I was reintroduced to my bike, by a 60 year old kid. The reunion has manifested into housing six bikes, because there so many more places and

MICHIGAN’S OWN • WELLN

LOCAL MAGAZINE • LOCAL FEATURES • WE WANT TO HEAR FROM YOU!

Be part of the GREAT LAKES BAY REGION

Healthy & Fit Magazine

We’re looking for local stories, advertisers and distribution points.

S U L L A (989) 295-0637 CTODAY! For information call:

ESS • FITNESS •

NUTRITION • PREVE

NTION • INTEGRATIVE

MEDICINE

Healthy solutions. Fit results. A better you. www.healthyandfitm agazine.com

FREE

JUNE 2012

SLOW CRAZY BUSY?

Megan Patrick

DOWN!

A local chiropractor who is living the lifestyle

Cultivate calm anytime anywhere with these and tips

BUDGET EATING

LEASH ON LIFE

Eating healthy is chea per than you may think

TAKE IT OUTSIDE

Mix up your gym routine changing your scenery by

Pound the pavement with your pooch!

INFANT CHECK

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

ALSOE: HEALTHY & FIT EXPO UPDATE INSID ... AND CAMINO ST. JAMES 8K/5K

INFO • MAX’S RACE REGIS

TRATION

MUCH MORE!

or visit:

healthyandfitmagazine.com 28

Healthy & Fit • www.healthyandfitmagazine.com

MARCH 2015

ways to ride a bike now. More than I could have ever dreamed of as a kid.

Even if the idea of riding a bike doesn’t grab you the way it has me, remember to allow yourself to go out and play daily.

Make it an exercise in disguised exercising.

Here are some great ways to go play on your bike: • Commute Cycling • Rail Trail Rides • Road Cycling • BMX • Mountain/Trail Cycling • Cyclocross • Downhill • Fat Tire snow bikes • ...and whatever you come up with If you are an avid cyclist and bike rider, I say, “keep on ridin’ kid!” But if you’re not, and are interested, there are so many resources in your area. Start by utilizing the resources listed in this issue of Healthy and Fit. You can also contact your local bike shops in the Great Lakes Bay Region. Not only do they love bikes, but they are also a wealth of information regarding cycling events, riding locations, biking communities, and personalized bike needs.

On your mark, get set, go!

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

E! R E H E S I T R ADVE

7 3 6 0 5 9 (989) 2 PRICES FOR T. GE D U B Y R E V E !

CALL TODAY

SAVE $250 OFF YOUR PURCHASE WITH THIS AD John Wright • Used Car Manager 4201 Bay Rd, Saginaw (989)792-1700 • jwright@saginawvalleyflm.com

IS YOUR WORKOUT WORKING? DON’T GUESS, KNOW! IT COULD BE IN YOUR GENES! Our full-sequence DNA test is fit by design. It provides you with key metabolic information about yourself in a way that is easy to understand. Let us unlock your DNA in order to help you lose weight and reach your optimal health, which in turn helps to answer all of your questions as they pertain to you and only you.

314 W. Wackerly, Suite L., Midland, MI 48640

Phone: (989) 839-2402 Fax: (989) 839-2405 www.sabourinspharmacy.com

RACE OFTEN. RACE LOCAL. GRE AT ERMIDL AND.ORG

MONDAY - FRIDAY: 9 A.M. - 6 P.M. SATURDAY: 10 A.M. - 2 P.M.

MARCH 2015

www.healthyandfitmagazine.com • Healthy & Fit

29

Food

Eating out with allergies Is it possible for this to happen? by Gina Keilen

A

ccording to the National Restaurant Association, the average adult buys a meal or snack from a restaurant almost 6 times per week. In the past 40 years, the average person spends about 12 percent more of their budget on food eaten away from home.

This could be due to a number of things, including a shortage of time, celebrations, or the lack of desire or knowledge to cook. Eating out lets you sit back and put your meal into the hands of someone else. However, this can be anything but relaxing if you are one of the 15 million Americans with a food allergy. Research suggests close to half of fatal food allergy reactions are triggered by food consumed outside of the home.

Eight foods account for almost 90 percent of all food-allergic reactions (dairy, eggs, fish, peanuts, seafood, soy, tree nuts, and wheat). Since there is no cure for allergies, strict avoidance is necessary.

With the high risk, is it possible for those with allergies to eat out? Chef Matt Wilson at The State Room in the Kellogg Center was motivated to make it so. For the past 4 years, The State Room has offered special gluten free as well as vegan menus.

“We were having problems creating dishes on the fly for special dietary requests, that met our standards of high quality. With creating the specific menus, we can better accommodate those with dietary needs,” says Chef Wilson. This is helpful for people like Amy Rohrbach, who has been gluten free for eight years. “Eating out is a rare treat for me. I usually start by checking the restaurant’s menus or calling to see if they have a gluten free menu,” she says.

“I’m usually limited to the same five or six restaurants.”

While many ask about a gluten free menu before dining out, Chef Wilson notes it’s still not something they expect.

“It’s such a pleasant surprise for them to have an entire menu they can order from and to be able to do so in a way that doesn’t make them feel uncomfortable around others.”

As the prevalence of food allergies increases, restaurants are becoming

30

Some helpful tips: • Plan ahead by looking online for menus, ingredient lists, or websites such as allergyeats.com or findmeglutenfree.com for accommodating restaurants.

• Choose a time to visit when it’s not going to be too busy so you can have more one-on-one attention and fewer distractions for the staff.

When you are there - • Don’t be embarrassed to ask questions about ingredients or preparation techniques.

• Avoid fried foods as the restaurant may share fryers.

• The simpler your dish, the easier it may be to ensure your safety.

Afterwards -• If you have a good experience, let the restaurant and others know. more aware and prepared to deal with them. Chef Wilson starts with training.

“We train our cooks and team about cross contact and the importance of how to prepare our special menu items. These dishes are handled carefully to ensure no cross contact occurs that may jeopardize the safety of our guests,” notes Chef Wilson.

Many restaurants post their ingredient information and have substitutions that can be made to ensure safety. For example, Noodles & Co. has gluten free noodles and Georgio’s, Jimmy’s Pub and Pizza House have gluten free pizza crusts.

“Substitutions are very helpful. Mostly, I appreciate them offering a gluten free bun or bread,” notes Rorhbach.

“Sometimes I’ll ask about the brand to make sure, or with the limited brands available, I can usually recognize the product so I feel like I can trust it. I’ve also asked to see a package.” Along with the online information, Janet SchislerLulloff and her family utilize apps.

Healthy & Fit • www.healthyandfitmagazine.com

“When we arrive at the restaurant, we double check the information we found.

There are even apps that give suggestions worldwide, which was helpful for our recent trip to Scotland.”

Some restaurants, such as Chili’s, have invested in Ziosks, which are tabletop ordering systems. Using this system, guests can see ingredient lists and find menu items that fit various dietary needs or restrictions. “We were getting questions daily about our ingredients and while our team is knowledgeable, we thought it’d be best to get the information directly to our guests,” says Aisha Fletcher, Public Relations Specialist with Chili’s. “Guests can immediately access allergen information from these devices.”

Red Robin offers their Customizer Hub where guests can select different combinations of ingredients to customize meals to fit their needs.

The increased awareness and precautions for allergens are allowing people who never thought they could eat out again, to experience the luxury.

MARCH 2015

Star� the new year off healthier, happier and thinner!

Lose in20-40+ LBS

40 DAYS*

Guaranteed!

Because of Our Technology!

COMPAR ISON THE TOP 3 WEI GHT LOSS PROGRA MS

FAT BURNING

DR. RASSEL LOST 43 POUNDS!

DR. VINCE LOST 40 POUNDS!

TARGETS ABNO

(BELLY FAT, HIP

RMAL FAT

S, THIGH, “SPARE

TIRE”)

RESETS METAB OLIS

M

ADDRESSES AL L5 ESSENTIALS OF FAT LOSS

UTILIZES NRF GSR TECHNOLOGY

-NO Hunger

-Burns Fat

Call Dr. Rassel - TODAY!

855-5000-FAT

www.Nutrimostoflansing.com 537 North Clippert Street, Lansing, MI 48912

DR. RASSEL’S NUTRIMOST ULTIMATE FAT LOSS SYSTEM

THE TOP 3 WEIGHT LOSS PROGRAMS

NO

TIME PERIOD TO 30 POUNDS LOSE 20-30 w eeks

ELIMINATES HU NGER & CRAVINGS

-NO Exercise -NO Hormones -NO Cravings -NO Drugs

VS.

DOCTOR SUPE RVISED GUARANTEED

RESULTS

COST PER POUN D LOST

NO NO

NO NO NO NO

NO HIGHER

DR. RASSEL’S NUTRIMOST ULTIMATE FAT LOSS SYSTEM

YES 40 DAYS

YES YES YES YES YES YES YES LOWER

*Complete details of the guarantee can be seen upon request or in clinic prior to sale.

Pre-Evaluation Test - $27 Regular Price $99 Includes: The Body Composition Analysis, Weight Loss Consultation to review your goals and personalized plan that’s right for you.

Bring this coupon to receive a Pre-Evaluation test for $27 Call (855) 5000-FAT (328) This This coupon expires expires 1/31/15 3/31/15