Healthy & Fit Magazine by Healthy & Fit Magazine

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

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January 2011

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

Pumped UP! 16 Start 2011 right with our annual gym guide.

ALSO INSIDE:

Simplify your life

Busier isn’t always better

Stave off Sarcopenia Age-related muscle loss can be prevented

Fitness trends for 2011 Zumba and coconut water? Count on it!

22 28 34

Jojo Allen, 31, of Cadillac, made a life choice to become healthy !

Come and See What All the Excitement is About! Come and See What All the Excitement is About!

The Lansing area offers many meetings to meet your schedule, a few options include: The Lansing area offers many meetings to meet your schedule, a few options include:

Frandor Shopping Center 300 N. Clippert St., Ste. 3, Lansing, MI 48912 Frandor Shopping Center 300 N. Clippert St., Ste.AND 3, Lansing, MI 48912

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Please check our website or call our toll free number for meeting times. Please check our website or call our toll free number for meeting times.

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*Registration fee waived. Must pay weekly meetings fees. Valid*Registration through 3/12/11 participating areas only.meetings Cannot befees. combined with other offers. ÂŠ2011 Weight Watchers International, Inc. WEIGHT WATCHERS is the fee in waived. Must pay weekly registered trademark of Weight Watchersareas International, Inc.be PointsPlus is the trademark of Weight Watchers International! Inc. AllWEIGHT rights reserved. Valid through 3/12/11 in participating only. Cannot combined with other offers. ÂŠ2011 Weight Watchers International, Inc. WATCHERS is the registered trademark of Weight Watchers International, Inc. PointsPlus is the trademark of Weight Watchers International! Inc. All rights reserved.

Healthcare designed for you. At Physicians Health Plan, we are dedicated to keeping you healthy. That’s why we’ve created programs like Life360 to assist you with your particular healthcare needs. These health management programs are designed to fit your lifestyle and the specific needs of everyone in your family. If you’re already a PHP member, we’re happy to have you as part of our family. If you’re not a PHP member, it’s a great time to look at your healthcare options. Because you have a choice. phpmm.org

Physicians Health Plan of Mid-Michigan and its subsidiaries are affiliates of Sparrow Health System.

O N TA R G E T L I V I N G P R E S E N T S

ontarget giving On Target Living is a health and fitness program created by Chris Johnson, a national speaker and author. Chris is making a rare Mid-Michigan appearance to support the efforts of the Greater Lansing Food Bank

Saturday, January 22, 2011 9:00 a.m. to Noon, Eagle Eye Golf Club Tickets: $25 per person or $30 at the door. 100% of the proceeds from this event will benefit the Greater Lansing Food Bank.

The morning includes a health and wellness presentation followed by a host of healthy food and product samplings. Kick-start your New Year fitness resolutions!

Information and tickets www.greaterlansingfoodbank.org

JANUARY

JANUARY 2011 VOLUME 6: NO. 10

2011 Gym Guide We have all the gyms—and more—in this year’s guide.

PUBLISHER’S PERSPECTIVE 7 FIT FEATURES 9 SUCCESS! 11 COVER PHOTO BY ERICA SPENCER

12 13 14 20 21 22

JANUARY 2011

Canker and cold sores

How to identify and treat these problems.

You don’t have to give in to arthritis Stay active and be smart about your health.

What to wear for indoor workouts Get the right gear before you hit the gym.

Fitness classes

The A-Z of what gyms offer.

Ready for 2011?

Here’s how you can be a new you!

How to simplify your life Busier isn’t always better.

24 27 28 30 32 34

Food bank fundraiser “On Target Living” event is set.

TRX group training

There’s no suspense for this workout.

Stave off sarcopenia

Age-related muscle loss is preventable.

Muscle pain?

Try acupuncture to cure your aches.

Train your brain

Neurofeedback can help create a better you!

Coconut water and Zumba It’s likely in your future in 2011.

www.healthyandfitmagazine.com • Healthy & Fit

We change lives Meet Abby Weston “Every workout is different. I’m sure I have been exposed to at least 200 different exercises since joining – and just when I think they have exhausted their options they pull out a new one. The possibilities are never-ending and it keeps the workouts fresh and fun. They have given me the tools to succeed and all I have to do is show up with a good attitude and the willingness to work hard. The results are already coming and I know they will continue to come if I keep up my end of the bargain. SOF has given me the means and support to take it to the next level and I can’t wait to see my progress unfold.”

Change yours today at the

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PUBLISHER PERSPECTIVE BY TIM KISSMAN

tim@healthyandfitmagazine.com

A TITLE OF

My adventure with microdermabrasion

KISSCO PUBLISHING, LLC P.O. BOX 26 • MASON • MI • 48854

PUBLISHER AND EDITOR Tim Kissman

f there’s one thing I learned from getting a microdermabrasion it’s that people want to feel your face afterward. If you don’t like people touching your face, it might not be for you.

However, if you like the feeling of baby smooth skin, it’s nice. Very nice. Everyone who touched my face after the procedure told me so. My first concern when I was asked by Cheryl Selph, at Lake Lansing Laser and Skin Care (lakelansingdoctors.com), if I wanted to try a microdermabrasion was getting past the fact that not too many men do it. It’s not manly, said a little voice inside my head. Soap is good enough for you, it muttered on my way to the office. Get out now! it screamed.

Good thing none of your friends can see you now, my voice snickered. The procedure took all of 10 minutes. When it was done, I could feel the difference right away. My skin was smooth! Very smooth! Silky smooth. There was some grit in my mouth and ears, as Cheryl predicted. It is reside from used crystals, which look like tiny grains of sand. They easily came off when I had the chance to wash my face. Cheryl explained that this procedure has the best results when performed over a series of visits. It can help lessen scars, remove dark spots and help repair sun-damaged skin. It doesn’t hurt at all, I can testify to that, and it does make an immediate difference. Everyone I told about the microdermabrasion wanted to touch my forehead. Most asked, some just went ahead and touched without asking, full of curiosity. Thank goodness for voices. Enjoy the issue!

JANUARY 2011

CONTRIBUTING EDITOR Karen Giles-Smith www.TheWellnessWriter.com GRAPHIC DESIGN John P. Tour

I ignored the voice and laid on the table as instructed by Cheryl, as she rolled out this machine that shoots crystals through a series of tubes into what I can only describe as a big eraser. An eraser that looks like a Ban deodorant roller. Cheryl rubbed the big eraser over my face, taking off the top two layers of skin. She started on my forehead, spent all sorts of time on the blackheads on my nose, worked on my cheeks, chin and upper lip. All I had to do was lie still.

I wonder if they washed their hands…, my voice said.

ADVERTISING Kathy Kissman

Contributing photographer Samantha Cornwell SUBSCRIBE ONLINE www.healthyandfitmagazine.com

For advertising information GREATER LANSING/JACKSON

517.244.1844 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.

www.healthyandfitmagazine.com • Healthy & Fit

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Fit Features De ni s e P ot t e r

by Gina Wirth

Denise Potter, 43, of Petersburg, is motivated to stay active due to a family history of overweight. Starting young with high school sports, Potter now runs as her main form of fitness and also incorporates other activities for variety and for triathlon training. “Triathlons added swimming and biking to my workouts,” says Potter. “When I first started swimming I could barely swim a lap, but within 10 months I had worked up to a mile. Competitive biking is nothing like going for a leisure ride, but I’ve grown to enjoy it and love the competition of races.” Potter also works fitness into her daily activities by walking nearly a mile to and from work instead of riding the bus and has played on recreational volleyball and softball teams for the past 25 years. She loves the stress reduction benefit from exercise and believes she wouldn’t feel or look as good without her exercise regimen. She credits her active lifestyle for her energy, being strong and fit, and maintaining a steady, healthy weight. She says that while it’s great to exercise with a friend, your workout shouldn’t rely on that. “Do it for yourself and be willing to do it by yourself. Any time you get to work out with a friend is just a bonus.” In the past year, Potter completed five sprint-triathlons. “I can’t wait to do more next season. I hope to take it to the next level: Olympic triathlons.”

La ura P hi lli p s Laura Phillips, 32, of Haslett, says she’s always struggled staying motivated to maintain a healthy lifestyle, but since family members have recently experienced health problems, she’s realized the importance of making health a priority. “The biggest change I’ve made is maintaining a positive attitude. Exercise has generally been very enjoyable for me, but the usual routine becomes boring after a while, or an injury occurs, and then I just stop doing it. Recently, I ran a half marathon. While training, my mindset was: It’s all right if I can’t finish this distance. And if I sustained an injury, I would move on to something else. There are many types of activities that I enjoy and find challenging, so there’s no reason to stop taking care of myself.” Phillips likes to experience as many different physical activities as possible so that on any given day, there are many options. “I’ve done weight lifting, running, Ju Jhitsu, Capoiara, aerobics, yoga, cardio at the gym, and worked out with trainers. I own many workout DVDs in case I don’t feel like leaving home. The opportunities for physical activity are endless. The easiest way I’ve found to stay motivated is to change things up. I think it keeps workouts interesting and it’s good to use your body in different ways. Also I try to meet with a trainer when I can. They’ve really helped keep me on track and to be aware when I’ve been slacking.” Phillips also stays motivated by realizing how good she feels and the rising costs of health care. “Anything I can do to keep myself from developing serious health problems, I find empowering.”

Georg i a S mi t h After starting a new job, Georgia Smith, 28, of Grand Blanc, realized that she was eating in order to manage stress. “I noticed I was eating a lot of fast food and drinking a lot of Coke. I wanted to find better ways to relieve my stress because, although junk food gave me instant gratification, the stress was still there. My jeans are another motivator to improve my health. I have about 15 pairs that I no longer fit into.” In the past two years, Smith has made several changes to her health habits. “I got a gym membership and began working out four days a week for at least one hour. Recently I began taking Zumba classes with a friend which helps me get up and get moving because of the commitment I made to take the class. Changing workout routines has been key for me because I lose motivation after I do the same workout over and over. In terms of my eating habits, I cut out all fast food, pizza and Coke. I started eating fresh fruit and vegetables and taking vitamins daily. I make sure I eat three meals a day and drink a lot of water.” Smith says that the positive changes she sees in herself keep her motivated. “I’ve learned new ways to cope with my stress. I have a feeling of accomplishment and I feel much more positive about myself. When I work out, I’ve noticed I have more energy and I sleep much better. Although I’m not quite there yet, I’m getting close to fitting into my jeans comfortably. I’ve realized that making the choice to live a healthier lifestyle can only come from within and not from outside influences. Once you are ready to make the changes, you will.”

M i k e M och Three years ago, when Mike Moch, 66, of East Lansing, heard these words from his doctor: “If you don’t do something, you’ll die,” he was on it. Moch was diagnosed with type 2 diabetes. He had a hemoglobin A1c (an indicator of blood sugar level control) greater than 12 and triglycerides over 1300. “The doctor told me what to do and I did it,” he says. “The alternative [imminent death] wasn’t pleasant.” Moch took classes through Ingham Regional Medical Center and learned about diet, exercise and blood glucose monitoring. He exercised every day at a local health club, followed a low carbohydrate diet and took an oral diabetes medication. Within a year he had lost 40 pounds, which he has maintained, and his blood pressure, triglycerides and hemoglobin A1c returned to normal. Moch performed a cost-benefit analysis to compare the cost of his health club membership with the cost of purchasing the types of exercise equipment he used at the health club. His calculations indicated that in two years, he could recoup the cost of buying his own exercise equipment. He made the purchases and uses the equipment to workout in his basement five days a week, doing about an hour of cardio and 50 minutes of strength training each session. “I have more energy, I’m more productive, and I’m happier,” says Moch. These results give him the motivation to stick with his healthy habits. “Just do it—the Nike swoosh,” he says. “Everyone can be healthy. Start slow, be consistent, be kind to yourself and be patient. You’re worth it.” JANUARY 2011

www.healthyandfitmagazine.com • Healthy & Fit

January 31, 2011

Success! by Karen Giles-Smith Cheryl Tooke

Cheryl Tooke, 58, of Zeeland, spent 20 years on and off diets. Frustrated with her weight and frantic about her health, fortune led her to “the right program at the right time.” Within a year she lost half her body weight and her blood sugar, blood pressure and cholesterol returned to normal. Here’s how a “post-menopausal grandma of four without much hope” got her life back.

How did you find a weight loss/wellness program that worked for you? I spent many years trying to get the weight off, but nothing really worked. When I was diagnosed with diabetes I realized my weight had caught up with me. I went on another diet and lost 36 pounds only to gain it back. I was desperate. When I heard a physician give a talk on bariatric surgery, I knew that my health was seriously at risk. That was the last straw. I started reading about weight loss surgery options and considered taking out a second mortgage to pay for it, but wanted to try something else before I did something crazy like that. I came across information about Medifast and read that Johns Hopkins used it, so I figured it was safe. As a post-menopausal 55-year-old, I really didn’t expect it to work. I just didn’t think I’d be able to lose the weight anymore.

Tell me more about your experience with the program. There are two phases to the program, and then maintenance, which is forever. The weight loss phase consists of five Medifast meals a day. I had a lot of energy while losing weight and I wasn’t hungry. During the transition phase, I learned healthy habits. I also exercised, talked with a health coach and participated in Medifast’s online community. In the first month, I lost 18 pounds and my blood sugar returned to normal. In less than a year, I lost 134 pounds. I went from a size 24 in women’s clothing to a size 6. I’ve maintained my weight for 2 ½ years now. And I’m no longer taking medications. I went off gastric reflux and cholesterol meds. Even my blood pressure returned to normal.

Did you experience weight loss plateaus? Oh, yes. For three weeks I didn’t lose anything. I felt so good, though, that I stayed motivated. Some days it wasn’t easy. Some days I had to take it a day JANUARY 2011

at a time or a meal at a time. I asked for strength. I realized that boredom wouldn’t kill me but obesity might. So, it didn’t matter how I felt–I needed to do it for the sake of my health and to get my life back. I began to fix my focus on what I wanted: a healthy body in a size where it would be fun to go shopping.

Before!

How do you feel now? I feel healthy and vibrant. It’s a wonderful place to be in life. When I started the program, not only did I not expect to lose much weight, I also didn’t realize there would be so much emotional and spiritual growth along the way. I used to run to high fat foods when stressed. I’d stand in front of the freezer and eat frozen chocolate chips by the handful. I used food. Now I know that food doesn’t fix anything. I’ve learned healthier habits to deal with the stuff of life. It brought years of emotional eating to an end.

Before: Starting weight: 268 lbs.

What are you doing to maintain your health? I still have a health coach that I check in with occasionally. I eat six small, healthy meals a day. Some days I eat healthy things that I’ve purchased from the grocery store, including yogurt and fruit. Some days when I’m busy I use convenient items from Medifast, but I’m not dependent on them. It’s all about healthy choices, portion control, exercise and activity. I belong to a health club and try to work out three times a week. If can’t get there, I use my treadmill, elliptical, Wii Fit, or exercise DVDs and my free weights at home. I also walk and get activity in wherever I can like walking around the house while I talk on the phone. There’s such freedom when feeling healthy. I can eat what I want and not feel guilty. I don’t eat fast food—I just

After!

After: End weight: 134 lbs. Height: 5’ 5” won’t—and I don’t drink calories. I make calories count by eating foods that are as nutritionally dense as possible. I enjoy food and enjoy my life. I just updated my insurance policy and I qualified for the lowest possible rate on health insurance. The company is betting that I’ll live a long, healthy life! It’s been a remarkable journey and I’m incredibly grateful. It’s never too late to start—even if post-menopausal. Anyone can do it.

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

Teeth

Canker and cold sores

How to identify and treat these common problems. by Dr. Susan Maples

Q. A.

What’s the difference between a canker sore and a cold sore and are there ways to avoid them?

A Canker sore, (aka “Aphthous Ulcer”) occurs on wet tissue: cheeks, gums, soft palate and the underside of the tongue. It appears as a rounded, flat, white patch with a red border and can last up to two weeks. It is usually painful, especially in what I call “high traffic” areas, where the lips or tongue can rub against it. Canker sores are fairly common but not contagious. We still haven’t identified the root cause so there is little we can do to prevent one. They are often stimulated by trauma, such as a toothbrush jab, cheek biting or food scrape. Treatment is limited to pain relief. The best remedy I have found is a dab of tincture of benzoin applied with a cotton swab. It stings for a few seconds and ahhh…relief ! Then, dab it with Orabase B—an ointment that forms a protective coating. Both products are

over-the-counter. Benzoin is contraindicated for patients with an iodine allergy. Ask your pharmacist if you can’t find it on the shelf. A Cold sore usually occurs on the lip, or wherever it is first contracted from another person. It is caused from the virus Herpes Simplex II which is highly contagious. This sore is first noticeable as a tingling or itching sensation and soon morphs into the vesicle (blister) stage. At the start, patients might notice swollen lymph nodes and/or fever. The tiny blisters then rupture into an open sore and eventually form a scab—about two weeks start to finish. Herpes is highly contagious. From the first tingling sensation, one must be careful not to share drinking glasses, straws, forks, smooches, etc. Once you have experienced a single cold sore, the virus is yours to keep. It stores itself in the ganglion (or base) of the nerve and is opportunistic in nature. A cold sore erupts when your immune resistance is

Healthy & Fit • www.healthyandfitmagazine.com

low, such as when you are sick with a cold (hence the name “cold sore”) or experience another insult, such as a sunburn or scrape. There is no known cure for this virus and historically we have only treated the soreness. In the past decade we shifted to antiviral medications such as acyclovir (Zovirax) and valacyclovir (Valtrex). Taken as directed, these can help decrease the size and duration of a lesion. They are prescription medications (capsules and ointments) and are most effective when taken orally, again from the first tingling. One last and important reminder: If you notice any oral lesion that remains unhealed beyond two weeks, it’s worth a little biopsy. Preventing the advancement of oral cancer is our personal responsibility. Dr. Susan Maples is a Lansing area native and has practiced dentistry in Holt for 23 years. She can be reached at 517.694.0353.

JANUARY 2011

Health

You don’t have to give in to arthritis Stay active and be smart about your health. by Jack Helder

ometimes it’s true that you get smarter as you get older. When I was in my early 40s, I found out arthritis would require annual arthroscopic knee surgeries if I wanted to stay active. So I stopped being active. Twenty years later, I looked back and realized that quitting exercise was not a genius idea —I’d gained about 40 pounds, lost considerable strength, and I really hadn’t forestalled the advance of arthritis. So, in 2005, at the age of 61, I decided to make a change. I began exercising in a gym twice a week and also doing water aerobics twice a week, while still working long days. The early morning workouts became addictive, and my retired teacher wife soon began to enjoy them with me. I also decided that crash diets made no sense, as I had seen so many on that weight roller-coaster. So I decided to lose five pounds at a time. When I

reached each plateau, I would stay there for a couple weeks, then concentrate on losing another five pounds, and so on. The easiest trick was giving up white flour, period. This is a point where the gym and the weight loss worked synergistically. Every time someone brought Crispy Cremes to the office, I would envision the horror of 45 minutes on a treadmill. No way! Off white flour and sugar, and also exercising regularly, my wife and I both lost 30 pounds in three months. I also learned a thing or two in the gym. With arthritis, working with heavy t counterproductive, weights was enflaming the knee and shoulder joints. Light workouts on elliptical machines burned calories and also lubricated my knees. Free weight lifting of no more than 20 lbs (doctor’s orders for my back) with lots of reps built strength. I was feeling stronger and had more energy. Then, in April of 2006, my wife was diagnosed with Stage 4 lung cancer,

despite being a militant non-smoker. She fought the beast for nearly three years, but lost the battle in late 2008. I was exhausted and emotional, of course. Caregivers have no time to take care of themselves. But while I had no time to work out, eating right had become even more important. I ruled the kitchen for three years, and did all the shopping. I became a pretty good cook, focused on fish, veggies and fruit, all good for cancer Continued on Page 26.

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www.healthyandfitmagazine.com • Healthy & Fit

Fitness

What to wear for indoor workouts

Get the right gear and hit the gym in comfort and style. by Karen Giles-Smith

orkout wear is not what it used to be—and that’s a good thing. Many years ago, heavy cotton and polyester fabrics were the only options in exercise apparel. Both trapped heat and moisture which made working out a sweaty, smelly experience. With recent advancements in fabric technology, it’s now possible to break a sweat while staying relatively cool and comfortable, which makes it easier to take on longer and more intense workouts. Today’s wide selection of athletic apparel allows us to feel good and look good while working out. Although the style and color options are amazing, in order to get the best workout wear for optimal comfort and performance, focus on fabric and fit, especially when choosing shoes and socks.

Fabric “Avoid cotton,” says Sarah Stornant, apparel buyer for Playmakers in Okemos. “Synthetic mixes of polyester, nylon and/ or Merino wool are the best base layers—clothing worn next to the skin—because they pull moisture away from the body. Plus, Merino wool is antimicrobial so it can be worn for 3-5 workouts—depending on the person— before needing to be washed, which makes it convenient for travel or if you need to keep workout clothes in a locker for several days.” Tops, shorts and pants aren’t the only athletic apparel made with microfiber materials—sport bras and panties are, too. Microfiber underwear adds another layer of comfort that’s worth the investment. For indoor workouts, Stornant

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Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2011

are several brands of athletic apparel made with microweight Merino wool. Playmakers carries Ibex, Icebreaker and Smartwool. To maintain the fabric’s performance—its breathability and moisture control properties—use detergent that’s free of perfume and fabric softener such as Sport-Wash or WIN.

Fit “Athletic apparel should be fitted but not tight,” says Stornant. “The closer to the body, the better.” A fit that’s snug but not constricting allows for smoother movement, optimal wicking, and lessens the chance of chafing. Some brands of athletic apparel now offer a wide variety of sizes. Playmakers carries Moving Comfort and Nike athletic apparel which offer sizes up to 2X and 3X, respectively. Before buying, try on athletic apparel and put it through the motions you’ll be using when working out. Make sure the clothes provide adequate coverage and don’t slip, slide, bunch or bind. You don’t want to spend time adjusting your clothing during workouts.

Shoes

Special Features

“The most important thing is footwear,” says Stornant, who explains that both the fit and function of footwear should be considered. Fit is important for comfort and support to help reduce risk of injury. Function, or the primary activity, should determine the type of shoe selected: a running shoe vs. a cross-trainer. If engaging primarily in side-to-side foot movements, as in dance aerobics, a cross-training shoe is probably best. If running on treadmills or using ellipticals most often, which requires front-to-back foot motions, a running shoe is probably best.

Small comforts can make a big difference. Although not necessary, these items may make your workouts more enjoyable.

Socks Again, avoid cotton which absorbs moisture and holds it close to the skin causing discomfort and blisters. Stornant recommends socks made with Merino wool which come in varying weights and styles for particular seasons and sports. They can be worn multiple times before washing. Playmakers carries Goodhew and Smartwool socks.

• Lightweight, thin belts to tote keys, money, cell phone, water bottle, etc. (SPIbelt) • Pockets or pouches that clip on a waistband or the top of a shoe to hold items (Nathan or Amphipod) • Anti-chafe balm (Body Glide or Sport Shield) • Earbud enhancers which allow earbuds to conform to the inner ear for better fit and sound quality (Yurbuds) • Deodorizer inserts for shoes, gym bag or locker (Fresh Twist by Penguin)

Karen Giles-Smith, MS, RD, is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

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www.healthyandfitmagazine.com • Healthy & Fit

become

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& more

powerful!

Welcome to the 2011 Gym Guide Be healthy this year by checking out any one of these fine establishments. by Justin Grinnell, co-owner, State of Fitness Every January, I enjoy reading Healthy & Fit Magazine’s Gym Guide. Gyms come in every shape and size and to have a reference handy before you begin your journey to a better, healthier life, is a great place to start. As you use the guide on the following pages, be sure to investigate each location thoroughly, checking for cleanliness, staff friendliness and whether the facility can meet your needs. The best gyms go to great lengths to represent what provides the best opportunity for our clients to be healthy and fit. Following, I offer a glimpse of what I see as hot areas for fitness and gyms for 2011. Here’s a peek of what I think will definitely turn heads and trim waistlines this year. TRX Suspension Training This has been around for a couple of years, but I think 2011 will be another breakthrough year for the TRX Suspension Training (check out page 27 for a great article on it!) This piece of equipment developed by Navy SEALS and Fitness Anywhere® Suspension Training ®is a revolutionary method of leveraged bodyweight exercises. It’s portable and easy to set up, and you can safely perform hundreds of exercises to build power, strength, flexibility, and balance. Kettlebells

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Nicolas A. Vanbogelen CSCS, AT,ATC nickatc@orsmi.com

Tyler Cortright AT, ATC tyleratc@orsmi.com

Kettlebells are nothing new. They are a cannonball-shaped piece of metal with a handle, called a horn. More and more gyms and fitness facilities are carrying these fitness equipment powerhouses, but few people know how to use them correctly. It doesn’t matter what fitness level you are, kettlebells can be beneficial to anyone! Rope Undulation Ropes are by far one of my favorite ways to get a great workout, build grip, shoulder, and core strength, and get my clients and athletes in great cardiovascular condition. Rope undulation is simply using ropes of different lengths and sizes (1 to 2.5 inches thick, 25 to 100 feet long, and 25 to 100 pounds), and creating different movements with your hands, arms, and total-body core. Visit mystateoffitness.com to see a short demo of what I’m writing about. Barefoot/Vibram Five Finger Training If you go to the gym, you may see people wearing funky looking shoes with little toes, that look like water shoes. They’re just Vibram Five Fingers. Ever since Christoper McDougall’s best selling book Born to Run hit the scene, more and more people are realizing the benefits of running and working out with minimal or no support for their feet. I couldn’t agree more! Since working out and running barefoot can be dangerous, the next best thing are Vibram Five Fingers. You may not be able to start out by wearing Vibrams, so you should check with a specialist to see where you can start. Maybe a minimalist shoe will be best in the beginning. Insanity® Training Each year there seems to be a workout video that takes over the fitness infomercial market. Now that PX90® has run it’s course, Insanity® training is the new video on the block. It is another workout video that uses minimal equipment to get a high intensity, calorie burning workout. As far as I can see, it is very similar to PX90, but it doesn’t seem to emphasize building muscle and getting stronger like PX90 does. It is mostly cardio-based, so I give the upper hand at this point to PX90, since that workout focuses on building muscle and strength. And remember, the only way to increase the metabolism and burn fat is to build muscle.

Volleyball

Soccer

Rockwall

Basketball

Raquetball

Child Care

Reflexology

Salon/Spa

Massage

Physical Therapy

Nutritionists

Personal Trainers

Kettlebells

Drink Bar/CafĂŠ

Lockers/Showers

Sauna

Hot Tub

Pool

TRX Suspension

Spinning

Pilates

Zumba

Yoga

Aerobics

Weight Machines

Stair Climbers

Stationary Bikes

Treadmills

Ellipticals

# of Members

Monthly Fees

Average Age

Greater Lansing

Anytime Fitness 2119 Haslett Road, Suite C, Haslett 517-977-1444 26

$35

Court One Athletic Club 1609 Lake Lansing Road, Lansing 517-372-9531â&#x20AC;&#x201D;2291 Research Circle, Okemos 517-349-1199 30

$59

4000

*Eagle Eye Athletic Club 15510 S. Chandler Road, East Lansing 517-641-4348 30

varies

1800

Eaton Rapids Health Works 1500 S. Main, Eaton Rapids 517-663-9530 50

$32

650

An (*) means that Healthy & Fit used 2010 figures. Several attempts were made to every fitnss center on this list.

Go Workout 134 E. Edgewood Blvd., Lansing 517-272-7343 32

1300

Gym Bumz 6135 W. Saginaw Hwy, Lansing, 517-321-3111 35

$33

1400

Hayes Green Beach Wellness Center 321 E. Harris, Charlotte 517-543-1050 50

$39

600

Michigan Athletic Club 2900 Hannah Blvd., East Lansing 517-364-8888 43 $114 8000

*New Life Fitness 2495 Cedar Street Dr., Holt 517-889-5612 35

$20

2200

Powerhouse Gym of DeWitt 12900 N. US 27, DeWitt 517-669-7121 35

$30

1200

Powerhouse Gym of East Lansing 4790 S. Hagadorn, East Lansing 517-827-4653 25

varies

1900

River View Fitness Center 1106 N. Cedar Street Suite300, Lansing 517-485-3638 45

$25

Snap Fitness Grand Ledge 607 E. Saginaw Hwy., Grand Ledge 517-627-3481 40

$35

650

Snap Fitness Haslett 1630 Haslett Road, Haslett 517-339-7627 35

$35

800

Snap Fitness Mason 409 N. Cedar, Mason 517-749-3003 43

$35

770

Snap Fitness Charlotte 515 Lansing Road, Charlotte 517-541-3483 40

$35

500

Getting

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Fit for Life

How gyms are helping boomers stay healthy. by Jon Greene, wellness director, YMCA of Lansing It’s a trend playing out in Ys and fitness facilities coast to coast—the gym is going gray. The national YMCA reports that adults age 65 and up comprise the fastestgrowing segment of its membership, and gym membership among adults 55 and older rose to 10.5 million in 2008, up from 1.5 million two decades ago. Several factors are behind the shift, but they all basically come down to quality of life. People want to have a fulfilling life in their later years and being active is a great way to accomplish that goal. The so-called golden years aren’t always so golden. Older adults often struggle to adapt to changing roles brought about by events such as retirement, an empty nest, more limited mobility, and the death of cherished friends or even a spouse. In fact, around 15 percent of people 65 or older suffer from depression. The good news is that researchers have been fine-tuning a prescription for healthy aging. The evidence is clear: Physical activity—and its related social component—is a prescription for healthy spirit, mind and body. Researchers at Duke University demonstrated that depressed adults who participated in an aerobic-exercise plan experienced improvements similar to those treated with a leading anti-depressant. A study published in The Journal of the American Geriatric Society showed that inactivity doubles the risk of mobility limitations, while vigorous activity has the opposite effect. Research in the journal Neurology demonstrated that exercise slows cognitive declines—meaning it helps our minds stay sharper longer.

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Where should older adults begin? The National Institutes of Health recommends focusing on activities in four main categories: aerobic, strength, balance and flexibility. Here are a few tips. Strength Training Strength training slows the loss of muscle strength associated with aging. Start with a weight at which 10-15 repetitions are comfortable. Weight machines are often safer and easier to use than free weights. Look for machines with lower starting weights—five or ten pounds. Elastic bands are another good option since they help the body build the type of muscle fibers with the greatest potential for increasing strength (the same fibers often lost with age). Aerobics Aerobics stimulate the heart and cardiovascular system. Use the “talk test” to measure target heart rate. In other words, you should be able to carry on a conversation while exercising. Elliptical machines Recumbent steppers (as opposed to upright), and bikes that allow you to “walk through” rather than lift a leg over the frame, are good, low impact options. Classes pair exercise with valuable socialization and aqua aerobics are ideal for those with conditions that impede mobility, such as arthritis. Balance & Flexibility Exercise classes designed around the needs of older adults often devote time to improving balance and reducing falls. Flexibility, along with muscular strength and endurance, play a significant role in balance. All three components must be included in an exercise program to give older adults a complete approach to a healthier life. About the author

www.orsmi.com

Jon Greene is a Wellness Director with the YMCA of Lansing. He coordinates the Y’s Active Older Adults Program, which is one of the Y’s signature program areas and the focus of $380,000 in recent improvements to Lansing-area branches.

Volleyball

Soccer

Rockwall

Raquetball

Basketball

Child Care

Reflexology

Salon/Spa

Nutritionists

Massage

Personal Trainers

Physical Therapy

Kettlebells

Drink Bar/Café

Lockers/Showers

Sauna

Hot Tub

Pool

TRX Suspention

Spinning

Pilates

Zumba

Yoga

Aerobics

Weight Machines

Stair Climbers

Stationary Bikes

Treadmills

Ellipticals

# of Members

Monthly Fees

Average Age

Greater Lansing, Continued

Snap Fitness Okemos 3552 Meridian Crossing Drive, Suite 595 Okemos 517-347-4147 35

$35

600

Snap Fitness East Lansing 115 E. Grand River Ave., Suite A, East Lansing 517-336-0881 X

$22

State of Fitness 2655 E. Grand River Avenue, East Lansing 517-708-8828 40

$59

300

University Club Fitness Center & Spa 3435 Forest Road, Lansing 517-353-5113 40

varies

600

YMCA—DeWitt 13161 Schavey Road, Dewitt 517-668-9622 35

varies

1250

YMCA—Downtown Wellness Center 119 N. Washington Square, Lansing 517-827-9640 30

varies

1500

YMCA—Oak Park Branch 900 Long Blvd., Lansing 517-827-9700 35

varies

3300

YMCA—Parkwood Branch 2306 Haslett Road, Haslett 517-827-9680 30

varies

3100

YMCA—Westside Community 3700 Old Lansing Road, Lansing 517-827-9670 41

varies

6000

Greater Jackson

Allegiance Health Wellness Center 1100 E. Michgan Ave., Jackson 517-788-4867 45

$38

510

Johnny O’s Fitness Club 2136 Robinson Road, Suite 4, Jackson 517-750-3800 50

varies

*Optimal Performance Specialists 206 Page Ave., Jackson 517-783-6670 35

varies

Planet Fitness 2020 Holiday Inn Drive, Jackson 517-784-5551 35

$10

5300

*Powerhouse 24/7 of Jackson 1901 Horton Road, Jackson 517-783-5261 35

$30

420

Pro’s Gym 202 E. McDevitt, Jackson 517-796-2337 35

$30

$40

500

YMCA—Jackson 127 W. Wesley Street, Jackson 517-784-9622 40

$39

5900

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Grand Ledge 607 E Saginaw Hwy 517-627-3481 Charlotte 515 Lansing Rd. 517-541-3483

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Limit one per household. No cash value. Access card fee, other fees and some restrictions may apply. Valid only Limit one per household. No cash value. Access card fee, other fees and some restrictions may apply. Valid only for local residents on first visit at participating clubs. © 2009 Snap Fitness, Inc. for local residents on first visit at participating clubs. © 2009 Snap Fitness, Inc. www.snapfitness.com

YOU WANT IT?

Fitness Classes

Find your fitness class

Here’s the A-Z list of classes available in Healthy & Fit • Aqua Aerobics – This fun cardiovascular challenge uses water resistance to sculpt your muscles while increasing cardiovascular endurance and burning plenty of calories. Don’t forget your swimsuit! • Belly Dancing – Shimmy away the fat with belly dancing. This entertaining form of dance gets your heart pumping and hips shaking to tone the abs, tighten the booty and melt away the fat for good. • Boot Camp – A fast-paced workout guaranteed to make you sweat. Includes high intensity cardio, strength training, flexibility, speed, agility, and endurance work to whip your whole body into shape.

training classes. The group dynamic pushes you to keep up and give the workout your all, while still getting the one-on-one training you need to push your fitness to the next level. • Interval Training – Cardiovascular exercises that alternate between brief bouts at near-maximum exertion and lower intensities designed to burn more calories. • Jazzercise – A fusion of jazz dance, resistance training, Pilates, yoga, and kickboxing, Jazzercise is the best of all fitness worlds. The class is choreographed to today’s hottest music and designed for maximum fat burn.

• Boxercise – Knock your body into shape! Boxercise is a high-intensity fusion of traditional aerobics exercises and boxing moves, sure to give you a great workout.

• Kettlebells – Build strength in every muscle with a full body Kettlebell workout. Kettlebells are a bowling ball shaped weight with a handle, designed for the ultimate strength-building regime.

• Cardio Kickboxing – Jab, punch and kick your way into shape with cardio kickboxing. A fun, high-energy workout guaranteed to burn those calories!

• Pilates – Work those abs! Pilates makes use of your own body weight to tone, lengthen and strengthen your entire body, while keeping the core engaged.

• Circuit Training – Circuit training consists of a complete set of exercises including a mixture of cardiovascular, strength and resistance moves. A circuit is one completion of all exercises in the designated program. When one circuit is complete, you begin the first exercise again for circuit number two.

• Plyometrics – Plyometrics moves are designed to stretch (or load) a muscle and then quickly contract the same muscle to improve power and strength. Performing plyometrics regularly is intended to make you jump higher, run faster, throw farther, or hit harder, depending on your desired training goal.

• Group Training Classes – Get the benefits of a personal trainer without emptying your wallet with group

definition all over your body, including your thighs, bottom, abs & especially the arms. Also improves confidence, body awareness and body shape! • Power Sculpt – A challenging body-sculpting class designed to increase strength and muscle tone using a variety of equipment including weights, resistance bands and stability balls. • Power Yoga – Consists of a series of yoga poses without stopping to get your muscles working and heart pumping. An excellent way to combine cardio, strength and flexibility workouts all in one session. • Speed and Agility Training Dramatically improve your athletic performance with speed and agility training. Program is designed for athletes to increase endurance to perform at his or her top-notch ability. • Spinning – An energizing, fast-paced stationary bike workout designed to improve your speed, strength and endurance. Burns calories fast! • Stamina Swim –Designed for the avid swimmer to provide a great cardiovascular challenge and increase endurance in the pool. Goggles might be handy! • Step Aerobics – Get your heat pumping with this non-stop aerobic workout. Perform energizing routines while utilizing an adjustable platform (or step).

“Jazzercise is my kind of fitness.”

• Pole Fitness – Pole fitness is a great way to develop muscle tone &

Continued on Page 33.

–– Cheryl Burke Two-time Champion Dancing with the Stars

Holt • Pam Lynch • (517) 351-1689 Dewitt • Linda Parkinson • (517) 256-8791 Laingsburg, Perry • Rosemary Southwell (517) 675-6219 South & West Lansing • Sandy Cornell-Howe (517) 285-0066 [CLASS LOCATION Grand Ledge • Sandy Cornell-Howe (517) 285-0066 Downtown Lansing, Haslett • Jean Ramsey (517) 339-4052INFORMATION HERE.] Portland • Vicki Reed (517) 647-5068 Corunna • Marcy Brady (989) 743-5869 Okemos • Mary Davidson (517) 349-4277 jazzercise.com • (800)FIT-IS-IT CALL YOUR LOCAL JAZZERCISE CLASS TODAY! [OFFER INFORMATION HERE.]

Healthy & Fit • www.healthyandfitmagazine.com

SPEED. AGILITY. STRENGTH. At Justin Grinnell’s Speed, Strength, and Conditioning Class you will improve your athletic performance. Geared for the male and female high school athlete wanting to go to the next level this class will teach plyometrics, agility, olympic lifting, functional training and much more. Nutritional advice and injury prevention will be discussed during the class.

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(517) 347-7945 elementsokemos.com JANUARY 2011

Health

Ready for 2011?

Here’s how you can be a ‘new you’. by Carrie Banner ew Year, New You? It’s January. Get ready to hear the same old resolution: I’M GOING TO LOSE WEIGHT! This year, go for the triedand-true method: slow, steady weight loss over time. Dramatically changing your lifestyle overnight is a sure-fire way to fall off the wagon. Try small changes to your normal routine to achieve a loss of about 1-2 pounds per week. Losing weight doesn’t mean creating a whole new you – just a few new habits. Below are some strategies to successful weight loss that you can stick to.

Make simple swaps to increase fiber

Set a realistic goal

Try new exercises

If you haven’t weighed 140 pounds since high school, that may not be the best number to start with. Try setting small goals, 5-10 pounds at a time depending on how much you want to lose.

Lift heavier weights (yes even you, ladies), try a new machine at the gym, or even sign up for a race or other physical challenge! Adults need at least 60 minutes of moderate-to-vigorous activity

Brown rice, whole grain cereals, pastas, and breads for their white varieties; whole fruits for fruit juices and soda; fresh, crunchy veggies for chips and crackers.

Get moving! If you don’t exercise regularly, start with short bouts a few 10-15 minute walks or jogs throughout the day. Slowly increase time and intensity as you get stronger and more fit. If you already exercise regularly, change it up.

at least five days a week to lose weight and maintain it. Carrie Banner is a registered dietitian and consultant for the MSU Sports and Cardiovascular Nutrition clinic, http://sportsnutrition.msu.edu. She is currently pursuing a Masters degree in nutrition and exercise physiology at MSU. Carrie can be contacted at bannerca@msu.edu.

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Fitness

How to simplify your life

Busier is not better. Here’s how to catch your breath and get your life back. by Karen Giles-Smith

“ife is really simple, but we insist on making it complicated.” –Confucius

When Elizabeth Gilbert, the author of Eat, Pray, Love, was interviewed by WebMD, she passed along excellent advice on living simply. Gilbert said, “My friend Suzanne once told me, ‘Remember this forever, Liz: Just because you can do anything does not mean you can do everything.’ I have never forgotten it. I think it’s something every woman needs to hear. It’s time to back off from the crazymaking expectation that we should be able to do 7,000 things at once. Back off. Drop most of it. Let it go. It’s an inhumane pace at which most of us live, and it will make you sick—and make everyone around you sick, too.” Of course, this advice applies to everyone in today’s society—a society that puts a premium on everyone being busy: man, woman and child. The mentality seems to be, “The busier; the better.” In other words,

“The busier one is; the better person one is: More productive; more important; more whatever.” So, we rush around but we miss the boat (what’s important in life). Leo Babauta, an expert on finding simplicity in the daily chaos of our lives, has written several books on this topic and also blogs about it at ZenHabits.net. He believes that living a simple life means doing what’s important—and that differs from person to person. In Babauta’s post, Simple Living Manifesto: 72 Ideas to Simplify Your Life, he says, “It means getting rid of many of the things you do so you can spend time with people you love and do the things you love. It means getting rid of the clutter so you are left with only that which gives you value. However, getting to simplicity isn’t always a simple process. It’s a journey, not a destination, and it can

ALWAYS HERE FOR YOU

often be a journey of two steps forward, and one backward.” Babauta believes there are two steps to simplifying: 1) Identify what’s most important to you. 2) Eliminate everything else. In order to do this, he offers 72 tips in his Simple Living Manifesto post.

Here’s a sampling: • Make a list of your top 4-5 important things. What’s most important to you? What do you value most? What 4-5 things do you most want to do in your life? Simplifying starts with these priorities, as you are trying to make room in your life so you have more time for these things. • Evaluate your commitments. Look at everything you’ve got going on in your life. Everything, from work to home to civic to kids’ activities to hobbies to side businesses to other projects. Think about which of these really gives you

YMCA OF LANSING 517.827.YMCA ymcaoflansing.org

We know firsthand how difficult it can be to find balance in life. That’s why we’re here with you every day, making sure that you, your family and your community have the resources and support needed to learn, grow and thrive. Find out more: Stop in at your local Y and experience how we empower our 21 million members to be more healthy and connected.

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2011

value, which ones you love doing. Which of these are in line with the 4-5 most important things you listed above? Drop those that aren’t in line with those things. • Evaluate your time. How do you spend your day? What things do you do, from the time you wake up to the time you go to sleep? Make a list, and evaluate whether they’re in line with your priorities. If not, eliminate the things that aren’t, and focus on what’s important. Redesign your day. • Simplify work tasks. Our work day is made up of an endless list of work tasks. If you simply try to knock off all the tasks on your to-do list, you’ll never get everything done, and worse yet, you’ll never get the important stuff done. Focus on the essential tasks and eliminate the rest. • Simplify home tasks: In that vein, think about all the stuff you do at home. Sometimes our home tasks list is just as long as our work list. And we’ll never get that done either. So focus on the most important, and try to find ways to eliminate the other tasks (automate, eliminate, delegate, or hire help).

• Learn to say no. This is actually one of the key habits for those trying to simplify their lives. If you can’t say no, you will take on too much. • Limit your communications. Our lives these days are filled with a vast flow of communications: email, IM, cell phones, paper mail, Skype, Twitter, forums, and more. It can take up your whole day if you let it. Instead, put a limit on your communications. For example, only do email at certain times of the day, for a certain number of minutes. Set a schedule and stick to it. • Limit your media consumption. I believe the media—TV, radio, Internet, magazines, etc.—can come to dominate our lives. Don’t let it. Simplify your life and your information consumption by limiting it. • Purge your stuff. If you can devote a weekend to purging the stuff you don’t want, it feels seriously terrific. Get boxes and trash bags for the stuff you want to donate or toss. • Limit your buying habits. If you are a slave to materialism and consumerism, there are ways to escape it. And that will mean less stuff, less spending, less freneticism.

• Be present. These two words can make a huge difference in simplifying your life. Living here and now, in the moment, keeps you aware of life, of what is going on around you and within you. It does wonders for your sanity. • Streamline your life. Many times we live with unplanned, complex systems in our lives because we haven’t given them much thought. Instead, focus on one system at a time (your laundry system, your errands system, your paperwork system, your email system, etc.) and try to make it simplified, efficient, and written. Then, stick to it. • Establish routines. The key to keeping your life simple is to create simple routines. • Always ask: Will this simplify my life? If the answer is no, reconsider. • Do what you love. Once you’ve freed up some time, be sure to spend that extra time doing things you love. Go back to your list of 4-5 important things. Do those, and nothing else. Karen Giles-Smith, MS, RD, is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

We know you want to place your health in capable hands. With an extensive array of care services and health resources, Hayes Green Beach Memorial Hospital provides the vital solution you can always count on. Our strong capabilities, along with trusted relationships and high-caliber physicians, bring us together in health. hgbhealth.com

JANUARY 2011

www.healthyandfitmagazine.com • Healthy & Fit

Living

Food bank to receive benefit

‘On Target Giving’ supports the Greater Lansing Food Bank.

hris Johnson has been passionate about health and fitness his entire life. His On Target Living seminar has been presented around the country to provide audiences with information and tools to help them “live their best lives.” On January 22, 2011, at the Eagle Eye Golf Club in East Lansing, he’ll be making a rare Mid-Michigan appearance to bring On Target Giving to the community-at-large, an event held in support of the Greater Lansing Food Bank. Johnson states, “My goal for ‘On Target Giving’ is to support the Greater Lansing Food Bank and to help educate and inspire healthy lifestyle habits for Greater Lansing.” In 2010, the Greater Lansing Food Bank experienced a 25% increase in requests for food assistance, and the

need continues to grow. On Target Giving will provide those who attend with information and a healthy jump-start to their new year. Director Terry Link adds, “Chris Johnson brings food, health, and exercise together as one. We want the folks we help to be nourished and healthy. Chris’ dedication to whole-person health is for everyone. We’re thrilled to be working with him.” The half-day event begins with a seminar from 9 – 11:00 a.m. and concludes with healthy food sampling. All proceeds benefit the Greater Lansing Food Bank and tickets can be purchased online at www.thegreaterlansingfoodbank.org. The event is sponsors by Event Depot, Set Seg and DBI Office and Furniture Supply. For further information,

or sponsorship opportunities, please call On Target Living at (517) 339.6909.

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Health Continued from Page 13. patients and also for me. I also continued to practice portion control. I lost another 10 pounds, but was losing ground in other ways. After those three years, my muscular-skeletal system was a wreck. My knees and back were giving me lots of pain, and were very weak. In early 2009, I had back surgery and a shoulder replacement, and was pretty feeble. I again decided to make a change, but this time weight was not the issue. It was all about strengthening my core and my joints. After physcal therapy for the new shoulder, I joined the Fitness Zone, a 24/7 facility near my home. I worked out nearly every day, not only because I’d missed three years of exercise, but frankly, I also needed a new focus. I continued a routine in the gym that had begun in physical therapy for the shoulder. The rest I was just making up – a little cardio, light weights on machines and free weights. I realized I didn’t really know what I was doing. So I worked with a personal trainer, Jill Elenbaas, to design a number of routines I could alternate to “surprise” the muscles. We put a lot of work with exercise balls into the routines to focus on my core and take the pressure off my lower back. And, of course, Jill taught me the correct posture for each piece in the workout. It’s paid off. While I’ve learned that nothing can make arthritis go away, exercise does strengthen muscles around joints. And at 66, I can do more, more easily, than I could five or even ten years ago. Altogether, I’ve lost 50 pounds and have stayed at that weight for over a year, even eating nearly anything I want. And thanks to writers like Michael Pollan, I’ve learned how to eat even better. My mantra his been his three sentences that begin In Defense of Food: “Eat food. Not too much. Mostly vegetables.”

Jack Helder is a semi-retired copywriter/video producer and fly fisherman who lives with four Salukis who steal his food when he is not looking.

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2011

Try This!

TRX Group Suspension Training There’s no suspense when it comes to TRX Suspension Training. by Courtney Siekirk

RX is a form of exercise that uses gravity and your own bodyweight to improve muscular strength, balance, flexibility and endurance. People using this training method do a series of exercises using two straps that are suspended, usually from the ceiling. When I was first offered the opportunity to try TRX Suspension Training at a group coaching class at State of Fitness, I had no idea what to expect. Would I be strapped into some sort of rope contraption, hanging from the ceiling like a bat? Or worse, performing challenging exercises like a trapeze artist without my feet firmly planted on the ground? To my surprise – and relief – I didn’t have to perform any acrobatics, but I sure did get a good workout! When I arrived at the group coaching class everyone was very friendly and welcoming. There were 12 participants coached and motivated by a personal trainer and his assistant. We didn’t waste any time and jumped right into a short warm-up, followed by ladder and squat exercises to get our hearts pumping. We then moved to circuit training. We split up and joined a partner to navigate our way through seven stations, filled with kettlebell squats, medicine ball slams and the nerve-racking TRX Suspension Training moves. When the straps came down, I soon realized that this new fitness trend wouldn’t be as scary as I thought – quite the opposite. There is a large stability component to TRX Suspension Training; forcing users to stabilize their core while working other body parts in conjunction. We did rows, planks and chest presses in this particular circuit. The hardest move by far was the plank! A plank is one of the most popular exercises for developing core strength and stability. The plank exercise requires you to hold the up position of a regular push up for an extended period of time. Not only did I have to hold a plank, I had to put my feet into hanging ropes, flip around and hold a plank while my feet were hanging behind me. What a challenge! Another great feature of TRX Suspen-

JANUARY 2011

sion Training is that the moves can be modified to accommodate for all fitness levels. At the plank station, I had the option of holding the plank, moving back and forth like a saw, or doing reverse crunches by pulling my knees in and out. I tried the intermediate saw move, but I am going to have to save the reverse crunches for next time. After a quick water break, we began a new circuit, incorporating ropes, kettlebells and more squats. My thighs were screaming! This was where I really started to notice and appreciate the group training dynamic. As other members of the group got tired, their partners cheered them on. It definitely helped me to hear words of encouragement as I struggled with the last few seconds at each station. It made me want to push harder and fight until the end. Everyone who could still lift their arms clapped at the end of the class, signifying a job well done. Although I knew I would be sore in the morning, this workout made me feel amazing! The variety of moves and equipment used gives you a full body workout in less than an hour. And best of all, TRX Suspension Training doesn’t require YOU to hang from the ceiling like a bat, only the straps. www.healthyandfitmagazine.com • Healthy & Fit

Health

Stave off Sarcopenia

Age-related muscle loss can negatively affect quality of life, but prevention is possible. by Karen Giles-Smith

arcopenia just happens. How soon it happens and to what extent depends on a variety of factors. The good news is that some of these factors are within our control. Sarcopenia is a progressive, age-related loss of muscle mass. The condition is associated with reduced strength, functional impairment, falls, disability, loss of independence, and decreased quality of life in the elderly. Sarcopenia may also increase the risk of osteoporosis since reduced muscle strength may impair the ability to perform the weight-bearing exercise needed to keep bones strong. As the population ages, sarcopenia is expected to become an increasingly important public health issue. It’s estimated that sarcopenia affects 30 percent of people aged 60 years and older and more than 50 percent of those over 80 years. “Because the onset of sarcopenia is associated with a loss of

functionality and increased chronic illnesses, it causes a significant burden on the healthcare system,” explains Lynn Spalding, registered dietitian and board certified specialist in gerontological nutrition. In the year 2000, $18.5 billion in healthcare costs was directly attributable to sarcopenia.

How it happens Loss of muscle begins after age 30 and accelerates each decade. Sarcopenia results when more muscle is lost than the amount being built. Although multiple factors may increase the risk of sarcopenia, inadequate intake of protein and reduced physical activity are two key contributors to muscle loss in older adults. “Maintaining a healthy weight as we age is important to maintain health and prevent chronic illnesses, but even at a healthy weight, sarcopenia can occur,” says Spalding. “Muscle mass may decrease and fat mass may increase with

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no change in weight. This shift may be caused by several factors including diet quality, inactivity, metabolism and immune system issues. Additionally, in older adults, loss of muscle can occur with weight loss, especially with severe calorie restriction. Regain of weight in older adults can be primarily fat. So the need for weight loss should be evaluated

JANUARY 2011

with a health care provider.” Although a direct clinical method to diagnose sarcopenia isn’t available, clinicians use certain methods to estimate protein status and muscle strength. “Researchers are working to develop diagnostic criteria for sarcopenia, however, it’s not yet in place,” says Spalding. “The diagnostics used in many studies are done in the laboratory with expensive equipment which isn’t practical in most medical offices or healthcare facilities. However, there are some simple functional tests that correlate with sarcopenia. These include testing grip strength, the speed of a six-meter walk, and evaluating the ability to stand from a sitting position and maintain balance. And protein status can be assessed by comparing dietary protein intake to estimated needs.”

What can be done According to research, an adequate dietary intake of high-quality protein as well as regular physical activity—especially resistance exercise—may help preserve older adults’ muscle mass and reduce the risk of sarcopenia. Although many Americans meet or exceed the recommended intake of dietary protein, data show a trend toward decreased protein intake in later adult years. Eating an adequate amount of high-quality protein helps build muscle by increasing the availability of amino acids—the building blocks of protein. For older adults whose ability to be physically active is compromised, consuming enough high-quality protein, especially from protein-rich foods, becomes especially important. In older adults, normal protein needs (0.8 grams of protein per kilogram of body weight per day) may not be adequate to maintain muscle mass. It’s estimated that a daily intake of 1-1.5 grams of protein per kilogram may be needed to prevent the progression of sarcopenia. Those with liver or kidney disease should check with their healthcare provider before eating a high protein diet. “As more research is done regarding diagnosis and prevention of sarcopenia, I believe there will be more emphasis in the community to evaluate and treat muscle loss before there is a debilitating illness or injury,” says Spalding. “Taking advantage of exercise programs, working with a health care provider to address any pain issues that interfere with activity, along with a good nutrition plan will help prevent declines in muscle JANUARY 2011

mass and also functionality.”

Steps to Help Seniors Stave off Sarcopenia (Consult a healthcare provider before beginning a special nutrition or exercise plan.) • Eat high-quality protein: Spalding recommends high-quality complete protein (containing a full array of essential amino acids) such as lean meat, eggs, seafood, whey (in milk, yogurt and cheese) or fortified collagen protein (a supplement). She also recommends foods high in leucine (an amino acid) including legumes, beef, salmon, shrimp, chicken, eggs and nuts such as peanuts, almonds and walnuts. • Focus on food, not supplements. Food sources of protein are preferred due to the benefit of the other nutrients in food. Spalding recommends three servings of dairy each day for high quality whey protein (low-fat dairy products such as skim milk, Greek yogurt and low-fat cheeses) and lean meat such as lean beef, chicken and salmon. Easy snacks include hummus and vegetables, nuts such as almonds or walnuts, and single-serve cans or containers of tuna or peanut butter. • Include protein at every meal and snack. It’s important to spread protein intake throughout the day so that protein is always available to the body for muscle-building. To build muscle,

one study recommends 25-30 grams of protein at each meal plus an exercise program. • Enjoy a variety of nutrient-rich foods. Other nutrients that may help prevent sarcopenia are vitamin D, omega-3 fatty acids and antioxidants. An adequate vitamin D status is associated with muscle synthesis and osteoporosis prevention. Some research indicates that omega 3s and antioxidants may reduce inflammation which may help prevent disease. • Get enough calories. An adequate calorie intake is needed so protein is properly utilized. • Keep moving. Engage in regular physical activity including resistance exercise. Lynn Spalding, RD, CSG, provides food and nutrition consultation for seniors, primarily those living in skilled nursing and assisted living facilities. She also speaks to health care professionals and other groups regarding nutrition and the elderly. She can be reached at lynn. spalding@hotmail.com Karen Giles-Smith, MS, RD, is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

www.healthyandfitmagazine.com • Healthy & Fit

Health

Muscle pain?

Acupuncture can help your muscles get back into shape. by Annie Haas

ou know the scene. A great early morning run, the sun just starting to rise, the sky filled with vibrant colors. You are just hitting a great pace, feeling like your brain is clearing, feeling light on your feet and all of a sudden, you feel a muscle starting to pull and then quickly the pain starts to overtake your body. At some point, everyone experiences some type of muscle discomfort or pain, and if you can remember what it feels like, or if you are experiencing it now, you know how unpleasant it can be. A pulled muscle is the result of the tearing of muscle fibers due to overstretching or force overload. But even repetitive use of a muscle can create tight, palpable bands of tension and inflammation that cause pain. Many of us have experienced this at one time or another, either from exercise or doing repetitive physical activity for a period of time. Whether you are dealing with a pulled muscle, a muscle spasm, or trigger point, acupuncture may offer

relief from the pain and inflammation. There is a concept in traditional Chinese medicine and acupuncture that loss of muscle nourishment is due to a blockage of “qi” or energy and blood at a stagnant point along a meridian or pathway. The use of acupuncture in these situations allows the body to naturally unblock the area of pain and relax the muscle while promoting the body’s innate ability to heal itself. A recent New York Times article noted that many professional football players utilize acupuncture, chiropractic, yoga, and massage therapies to treat pain, reduce the likelihood of further injury, and improve their physical performance. Why not follow their example and add this proven method of healing to your health care? Annie is a graduate of Pacific College of Oriental Medicine in San Diego, where she earned a Master’s Degree in Traditional Chinese Medicine and Acupuncture. She also holds a National Certification in Acupuncture and Chinese Medicine. Creative Wellness offers a holistic approach to health and well being with acupuncture and traditional Chinese medicine, as well as with massage therapy, chiropractic and a variety of other well-being classes.

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Do you fit the bill? If you’re between the ages of 50-59, think you’re fit and willing to share your story with us, Healthy & Fit Magazine wants to hear from you! Visit our Web site at healthyandfitmagazine.com and download a questionnaire. Once submitted, a panel of the mid-Michigan’s best and most trusted trainers, dieticians and motivators will pick who they feel are mid-Michigan’s “Fit Over 50!” Men and women are encouraged to apply. See Web site for full details. This is not a contest. Think of it as a showcase of the area’s fittest examples. Details of our “Fit Over 60+” will be released soon!

Ages 50-59 we want to hear from you!

Healthy solutions. Fit results. A better you.

A special thanks to David Hutchins, executive director of the Fit Over 50 panel, and Chris Johnson, panel member and motivational speaker. For a complete list of panel members, visit healthyandfitmagazine.com

Men and women who are 50-59 years old, visit

healthyandfitmagazine.com and enter today!

Mind

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he New Year brings opportunity for re-birth. As we watch the ball drop, toss last year’s calendar into recycling and try to re-program ourselves to write ‘2011’ on anything that requires a date, it signals us that this is a fresh start— a whole new year ahead. Many of us decide this is the perfect time to make lifestyle changes that will improve our shape, productivity, or general well-being. But do we stick to it for a whole year? Winter Blues? Lack of Focus? Too Stressed? Unorganized? Headaches? Motivation Problems? Traumatic Experiences? These can make it difficult to keep or even make commitments. Not to mention the anxiety and pressure that some feel with the transition to a New Year, often on the heels of a stressful holiday season. Enter Neurofeedback, which can help to decrease stress, improve focus and organization, and address a huge range of other emotional, cognitive, and physical symptoms. Neurofeedback is a form of Biofeedback, which uses various instruments to help a person become aware of and learn to control body processes they normally wouldn’t give thought to, like breathing, heart rate, or skin temperature, or in this case, brainwaves. Neurofeedback is a non-medicinal, non-invasive approach, where sensors are applied to the scalp, and specialized software and EEG equipment records and provides real-time feedback to an individual. Some clients use Neurofeedback for symptom relief, others use it to deepen meditation practice or improve performance. If a client came in who had great difficulty with motivation and a lot of distractibility, a brain map might show a predominance of Theta wave (unconscious/deep state) activity, and not enough Beta wave (thinking/focus) activity. Sensors would then be applied to the scalp in appropriate places, and the equipment would provide sound and/or visual rewards to a person every time they automatically produced more Beta and less Theta. Similar processes are used for addressing mood, trauma, sleep or other issues. Eventually, the more normalized brain patterns and symptom reduction can become permanent, and a person can become less reactive, more flexible, and more engaged in their world. Whether you struggle with following through on your New Year’s resolutions, or have trouble even getting started, Neurofeedback may be of great help. As one client put it, “Neurofeedback doesn’t do it for you, it allows you to do it.” By making your brain more efficient and less-stressed, it frees up energy inside for you to be more “you.” And that is one resolution worth keeping. Gretchen Morse, DMA, NTCB is Board-Certified in Neurofeedback and works at Mid-Michigan Neurofeedback. For more information on Neurofeedback, call her at 517/290-4965, or visit her website at www.mmneuro.com

Healthy & Fit • www.healthyandfitmagazine.com

JANUARY 2011

Fitness Classes Continued from Page 20. • Tai Chi – A martial art that combines flowing movement, stretching and breathing techniques to improve one’s overall wellness, inner relaxation and balance. • TRX Suspension – TRX uses hanging suspension bands, gravity and your own bodyweight to improve muscular strength, balance, flexibility and endurance. It offers an endless exercise selection for all skill levels, while adding definition and form to you entire body. • Yoga – Yoga focuses on a combination of posture, breathing and mediation exercises and poses to improve strength, flexibility and body awareness. Great way to wind down and leave feeling healthy and relaxed. • Yogalates – A combination of yoga and Pilates with a focus on posture, balance, core strength, relaxation and breathing techniques. • Zumba – Get your groove on with this high-energy aerobic dance routine designed to burn the fat away fast. The easy to follow dance routine to upbeat Latin music will energize your entire body and keep you coming back again and again.

Fit Feature Cover Model J o j o Allen by Courtney Siekirk Jojo Allen, 31, knows what it takes to be Healthy & Fit. This month’s cover model is a lifetime Weight Watchers member has has lost more than 73 pounds on the program. “I have worked so very hard and I am so proud,” she said. “Some people probably feel that I focus on working out and being healthy more than I should but I really just don’t care what other people think anymore. I know that I have done it the right way and I love that I inspire others to be healthy BEFORE and fit.” She became motivated to be in better health when a doctor told her that weight could be part of the problem for failing to become AF TER pregnant. “I decided to take control of my life,” she said. “I decided that I would turn my focus on living healthy and being active, things I could control rather than the things that I could not control. It completely changed me and for the better!” Now Allen keeps track of workouts (in 2010 as of Dec. 2010, she worked out 245 times) and loves to run. She completed a couple 5Ks and two 10Ks — all first time running events for her in 2010. “I have so much passion for health and fitness now,” she said. “This is the person I was meant to be — well and a mommy. And I know that time will come.”

PLAYING SPORTS CAN MAKE YOUR KID FEEL LIKE A SUPER HERO - BUT WHAT ABOUT YOU? When big youth sports events are held in Greater Lansing it’s a classic winwin. The local economy gets a boost and youth sports heroes are made. Do you or someone in your family play a tournament sport that could be a good fit for the area? Need a hand growing your local sports event? The Greater Lansing Sports Authority offers free support to develop athletic tournaments and events in the Capital region. Help us develop a strong sports community and we can keep those event dollars local. Your kid will feel like a hero on the field and you can feel like a hero for your home town. Contact us today to learn more.

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JANUARY 2011

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Fitness

Coconut water, Zumba in your future? 2011 looks like a great year for new fitness crazes. by Lisa Marie Metzler t’s that time of year again when many of us are revved up by our resolutions and we’re looking for ways to stay on track and meet our goals. Some trends for 2011 just may help do that.

Rehydrate island style If you thought coconuts were for just for the contestant’s on Survivor you’re missing out. Water comes from a young, green coconut and is naturally sweet and low in calories. Because it is rich in electrolytes, it’s great to drink before, during and after a workout. In addition, it has 15 times the potassium of a banana. A good option to help prevent those nagging muscle cramps.

Dump the bull; chug a cow? Here comes the direct opposite of Red Bull. Slow Cow is a Canadian made relaxation beverage that contains ingredients like Melatonin, kava root, L-Theanine and other amino acids that are intended to take the edge off stress and anxiety and improve memory and concentration. Other offerings like Mini Chill make similar claims. Until you know how your body will react, better try it at home instead of the office.

Wouldn’t you like to be a flexitarian too? Flexitarian’s are part-time vegetarians and the idea is going mainstream. Restaurants are following suit by offering “meatless Monday” options and vegetable-based tasting menus. Not just trendy but an easy and healthy way to revamp your weekly menus without feeling like you’re making huge sacrifices and missing out. Plan a meatless Monday this week. It can be as easy as loading up on a veggie burger topped with low-fat cheese and veggies with baked sweet potato fries on the side or something more “fancy” like a vegetarian lasagna. Even the cranky carnivores in your family won’t miss the meat when the meal is flavorful and satisfying.

The hummus among us Dubbed the “new salsa”, it has been a Mediterranean staple for thousands of years. The star ingredient is a legume called a chick pea (or garbanzo bean). It is a good source of fiber and protein to

boot. Melissa Haller of Lansing tried it 10 years ago in a Lebanese restaurant and has been hooked since. “I do eat it as a dip with celery but I have also come up with a few recipes with Hummus that make excellent meals,” says Haller. One of her favorites is a grilled chicken-pumpernickel sandwich, with melted low-fat mozzarella cheese with spinach and artichoke hummus spread on top.

Myfitnesspal, a calorie tracker boasting over 596,000 food and restaurant items. She also records her exercise and keeps track of her burned calories. “I try not to eat my burned calories,” says Agema,” but on a ‘special’ day I use them.” The visual tracking of calories vs the ones she burned from exercising was a real eye opener for her. “I’ve lost 4 1/2 pounds in 6 weeks!”

There’s a (free) App for That

Dance or march?

This hottest accessory for your fitness routine could be a phone app. Smartphone users have thousands of apps to choose from; including free calorie trackers, illustrated exercises, calories burned calculators and more. “It’s great for me because I don’t have time to go to the gym, but can still make sure I’m doing everything correctly,” says Katlyn Vennema of McBain, a Body Fitness app user. The app offers more than 300 illustrated exercises and animation to guide you with correct form. Vennema combines the Body Fitness app with the Lose it! app which tracks the calories you consume and the exercise you complete. “The fact that it is right on my phone helps motivate me. When you can look on your phone and it shows you what to do it makes it much easier,” says Vennema. “I put both of them on the front page of my phone so every time I look at it I see them as a friendly reminder.” Courtney Agema of McBain is a fan of

Maybe it’s a reflection of the economy but a lot of people are lining up for the back-to-basic approach of boot camps. They don’t require a lot of special equipment and the routines are usually filled with exercises we did in P.E. class. This is too intense for some people so look for a boot camp trainer that offers modifications or programs suited for beginners. Latin and international dance moves are the centerpiece for Zumba which will continue to remain strong in 2011. “What I like about Zumba is that you don’t have to be at any particular fitness level to do it,” says Tami Cleland of Lake Ann. “It’s fun and creative and you can work at your pace. If you can’t get a particular move down, just march and swing your arms. The energy in the room is compelling and motivating.” If you haven’t already, give these trends a shot and keep your resolutions revvin’ for 2011.

Healthy & Fit • www.healthyandfitmagazine.com

Lisa Marie Metzler is a personal trainer and freelance writer. JANUARY 2011

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